Always remember that it is better to be accused of being too cautious, than it is to be accused of negligence within a court of law. The Yoga teacher who is too safe can always find another teaching assignment. Below are some common problems that Yoga teachers should address for the safety of their students.
Spinal Rock: The eyes should focus on your heels, or navel, if possible. This causes the whole spine to round off and ?roll like a ball,? as opposed to ?crashing? off the floor. Rolling back should only go to the shoulders. Some Yoga students will be injured if they are not cautioned about rolling back on their necks.
During your Sun Salutation, or Vinyasa Sequence, where you perform a Monkey posture, which is also known as, ?Flat Back,? the body should take the shape of an inverted ?L.? The best way to master this posture is to draw, and elongate your spine, in a straight line, parallel to the floor. A mirror, or knowledgeable Yoga teacher, would be a big help for developing alignment.
You should caution your students about the jump backs on Sun Salutations, or Vinyasa Sequences. Anyone with a back condition can make it worse with the jump back or the jump forward; the reason being that when your feet land on the floor, the shock of the movement goes into the lower spine.
A similar movement we know as the ?squat thrust? was contra-indicated by the American Orthopedic Association, a few years ago. This movement is the same as the squat thrusts. Many Yoga teachers are very familiar with this movement from Ashtanga and Vinyasa styles, however, beware that each student is put at risk ? no matter how good their back feels today.
In Warrior I, please make sure that your Yoga student?s back foot is turned in 45 degrees. When the hip rotates forward, in the direction of the forward foot, this puts torque on the back knee. If a student has the back foot out at 90 degrees, this is a great deal of torque, and can cause premature wear within the soft tissue of the knee. It does not matter if this posture has been done this way for 5,000 years - when it can cause injury to a single student.
Upward Dog ? Watch for locking elbows ? if so, please allow for a slight crack in the student?s elbow joint, as the lockout will cause premature wear to his or her elbow joint.
Downward Dog ? Sometimes there is a slight amount of bouncing going on in this posture. You want to make sure that your Yoga students slowly drop into position, without any bouncing. The reason is that bouncing is a ?ballistic stretch? and can cause micro tears in the muscle tissue, which will result in less protection of the nearby joint.
Cobbler Pose ? The same bouncing ballistic stretch that can cause micro tears in the muscle tissue occurs when the knees bounce up and down. If you have a Yoga student who does this - stop him or her immediately.
Lastly, challenge your students to be the best they can be, but never put a single Yoga student in harm?s way. A Yoga teacher is primarily supposed to guide his or her students toward consistent healthy living.
? Copyright 2006 ? Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
Showing posts with label Navel. Show all posts
Showing posts with label Navel. Show all posts
February 26, 2009
Standing Yoga Poses
Several of the most effective poses are the standing positions. They provide superior stretching of the muscles and they have recognizable effects on the speed and efficiency of the nervous system. Most standing poses manage to enhance the asanas and they offer you an increased opportunity of mastering equilibrium, both physical and mental. In the following paragraphs we will take a look at two of the most significant standing poses, the Mountain pose and the Triangle pose.
The mountain pose (known as the Tadasana) got its name from a number of defining properties that share the symbols of the mountain. The pose benefits from a high level of relaxed strength and a sense of invulnerability. Very like a mountain, the person practicing this pose will be surrounded by tranquillity and will feel a heightened impression of balance. The clarity and profound vision offered by this pose permit you to go deeper in your inner emotions and unite with your inner self on a very deep level.
The mountain pose is achieved by placing the heels slightly apart, so that toes are parallel. Carry out a back and forth rocking movement on your toes and slowly come to a complete stop. Raise the ankles in order to consolidate the pose while also tightening the leg muscles. Thrust your tailbone towards the floor while lifting your pelvic area towards the navel. Your arms should be resting near your body while you are pushing your shoulder blades backwards.
The clear-cut positive effects of the mountain pose made it the basis of many other poses. Tadasana implies that the practicing yogi has to discover the meaning of balance and stillness before progressing further. For this reason, the mountain pose is one of the best ways to connect with your inner emotions while uncovering the subtle ways of yoga. The energy channels of the mountain pose traverse your whole body, following the spine, from the back of the neck and on towards the legs.
The next significant standing pose is the Triangle pose, or the Trikonasana. This comparatively easy pose has a satisfactory stretching effect on the spine, giving it a good lateral motion that complements the stretching of alternate forward poses. The straightness of the knees is essential while performing this pose, as this will allow your movements to be fluent and to stretch all the targeted muscles and organs. Bending to the left and right needs to be done gradually and fluently. This is one of the yoga poses that is good for providing the foundation for the next levels of postures, which are more advanced and harder to perform. The stimulation of the spinal nerves is also useful and it improves complete body flexibility.
In order to enjoy the full advantage of the triangle pose you have to position your body properly. Your feet have to be spread apart while you are pointing to your toes. Try to alternate the pointing motion from your left foot to your right one while keeping a constant rhythm and perfect balance. After you extend your arms parallel to the floor you should breathe in deeply, allowing the energy to reinforce your movements. While exhaling aim to execute a slight bend to either left or right while sliding your hand down your foot. This motion requires a lot of flexibility in the lower back muscles area, so a good warm up session is completely essential before attempting the triangle. Yogis who try this pose often notice the sensation of a lighter body, joined with a feeling of mild warmth in the stretched muscles.
To find out how yoga can be beneficial for you, check out http://www.infoaboutyoga.com.
The mountain pose (known as the Tadasana) got its name from a number of defining properties that share the symbols of the mountain. The pose benefits from a high level of relaxed strength and a sense of invulnerability. Very like a mountain, the person practicing this pose will be surrounded by tranquillity and will feel a heightened impression of balance. The clarity and profound vision offered by this pose permit you to go deeper in your inner emotions and unite with your inner self on a very deep level.
The mountain pose is achieved by placing the heels slightly apart, so that toes are parallel. Carry out a back and forth rocking movement on your toes and slowly come to a complete stop. Raise the ankles in order to consolidate the pose while also tightening the leg muscles. Thrust your tailbone towards the floor while lifting your pelvic area towards the navel. Your arms should be resting near your body while you are pushing your shoulder blades backwards.
The clear-cut positive effects of the mountain pose made it the basis of many other poses. Tadasana implies that the practicing yogi has to discover the meaning of balance and stillness before progressing further. For this reason, the mountain pose is one of the best ways to connect with your inner emotions while uncovering the subtle ways of yoga. The energy channels of the mountain pose traverse your whole body, following the spine, from the back of the neck and on towards the legs.
The next significant standing pose is the Triangle pose, or the Trikonasana. This comparatively easy pose has a satisfactory stretching effect on the spine, giving it a good lateral motion that complements the stretching of alternate forward poses. The straightness of the knees is essential while performing this pose, as this will allow your movements to be fluent and to stretch all the targeted muscles and organs. Bending to the left and right needs to be done gradually and fluently. This is one of the yoga poses that is good for providing the foundation for the next levels of postures, which are more advanced and harder to perform. The stimulation of the spinal nerves is also useful and it improves complete body flexibility.
In order to enjoy the full advantage of the triangle pose you have to position your body properly. Your feet have to be spread apart while you are pointing to your toes. Try to alternate the pointing motion from your left foot to your right one while keeping a constant rhythm and perfect balance. After you extend your arms parallel to the floor you should breathe in deeply, allowing the energy to reinforce your movements. While exhaling aim to execute a slight bend to either left or right while sliding your hand down your foot. This motion requires a lot of flexibility in the lower back muscles area, so a good warm up session is completely essential before attempting the triangle. Yogis who try this pose often notice the sensation of a lighter body, joined with a feeling of mild warmth in the stretched muscles.
To find out how yoga can be beneficial for you, check out http://www.infoaboutyoga.com.
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