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A Guide to Shouldering Responsibility: Be Shoulder Savvy (Week One)

A Guide to Shouldering Responsibility: Be Shoulder Savvy (Week One)

Sarah Jamieson / News, Props, Teachers, Tips, Yogis / / 1 Comment

Being shoulder savvy in your yoga practice is a great asset to both being a teacher and a student. Your shoulder joint and the proper functioning of the muscles associated with the movement of your shoulder joint and shoulder girdle are paramount in yoga and many yoga postures.

When we think of the shoulder, we tend to think of only the joint itself. The shoulder girdle, the shoulder girdle consists of several bony joints, or “articulations”, which connect the upper limbs to the rest of the skeleton, along with attachment sites of the connective tissue  and provide a large range of movement (hence it’s known as a ball and socket joint). The shoulder girdle may also see this referred to as the “pectoral girdle.”  The main bones which form the shoulder girdle are the clavicle, the scapula and the humerus.

Shoulder Anatomy 101:

There are three main joints in the shoulder girdle, these are the glenohumeral joint (GHJ),  acromioclavicular joint (ACJ), and the sternoclavicular joint (SCJ), all of which come into play in many yoga postures such as downward facing dog, upward facing dog, shoulder poses and inversions.

When asked to locate the shoulder, most often people will point to the glenohumeral joint, which provides a large proportion of the movement at the shoulder girdle; however the ACJ and the SCJ joints are just as integral in load distribution and muscular recruitment in all yoga postures. The ACJ is formed at the lateral end of the clavicle and is important in transmitting load and force through the upper limb and shoulder to the axial skeleton. The ACJ has minimal mobility due to its supporting ligaments; whereas the SCJ occurs at the sternal end of the clavicle, the cartilage of the first rib and lateral, upper portion of the sternum, which functions in all movements of the upper limbs and plays a larger role in throwing or thrusting movement patterns.

Another important (and often neglected) joint that permits movement and postural awareness is the scapulothoracic joint ; which supports movement and stabilization of the shoulder. It overlies the 2nd – 7th ribs, is tilted slightly forwards by an angle of 30°, and is encased by 17 muscles which provide control and stabilization against the thoracic wall (the ribcage). Even though it is not technically a “joint” it is referred to as one because of its functionality.  This joint relies entirely on the surrounding musculature for its control and aids in movement of the skeleton and spine. During elevation the glenohumeral joint rotates 2° for every 1° of scapulothoracic rotation.

How can we protect our shoulder joint in Yoga, as well as off the mat?

Learning to engage and strengthen the rotator cuff muscles and the muscles associated with our posture is crucial to preventing common shoulder injuries. For students who lack mobility, learning how to properly improve mobility to the muscles surrounding these joints will reduce tension and force to the joint structure, as well as improve proper recruitment and motor control through movement and postures.

 

The rotator cuff consists of the subscapularis, infraspinatus, teres minor, and supraspinatus. This group is one of the most important but widely misunderstood structures in the body. The names of three of the muscles give you a clue to their location: subscapularis sits under the scapula, between the ribs and the front surface of the scapula. Supraspinatus sits above and infraspinatus sits below the spine of the scapula. Teres minor sits on the outer edge of the scapula, near the posterior fold of the armpit.

Its job is to support and position the ball that forms the head of the humerus and fits in the socket of the shoulder joint. The shoulder is inherently an unstable joint, so building the strength of these supporting muscles is crucial to proper functioning.

These important external rotators, infraspinatus and teres minor, are the part of the rotator cuff that is strengthened in Downward Dog. A weakened rotator cuff might lead to abnormal shoulder-movement patterns, which can contribute to inflammation and pain. Not only that, but weak muscles are likely to tear when you put a load on them that they aren’t strong enough to handle. Thus practice makes perfect, and to do so stay focused on the transitional movements and modify if necessary.

When I teach downward dog to students, I have them start in poses such as an elbow plank to dolphin pose, then from a straight arm plank moving to downward facing dog, cueing on the important of external rotation and recruitment of the shoulder girdle.

Once you’ve mastered keeping the external rotators engaged in these poses, you can apply the action to more challenging poses such as upward-Facing dog and chaturanga dandasana (Four-Limbed Staff Pose), and even into inversions and hand stands.

Adding in a little thoracic spine mobility would also support proper elongation of the spine and assist in deep breathing while moving through pose to pose. Next week we will dive deeper into the functionality of the rotator cuff muscles and it’s association with the fascial system for improved stability and mobility.

 

Getting to the “Core” of POSTURE: What’s in your “TRUNK”?

Getting to the “Core” of POSTURE: What’s in your “TRUNK”?

Sarah Jamieson / Reflections, Styles, Thoughts, Tips / , , / 0 Comment

The root of many common limitations and injuries in yoga (sore backs, shoulders, hips, etc) often come from a lack of awareness and ability to properly engage trunk muscles and the stabilizing muscles associated with breath; which regulate intra abdominal pressure thereby leaving the joints and spine unsupported and vulnerable. You will notice that in this first sentence I have used the word “trunk” instead of core. The word core, in the fitness industry usually sends both professionals and fitness go’ers in the direction of understanding to merely include the abdominals groups (inner and outer unit etc); whereas, the word trunk brings to mind not only the core group of abdominals and pelvic stabilization muscles, but the postural muscles of the spine, serratus group associated with breath and muscle that connect the shoulders to the hips, and fascial lines. As well as, from a strength and conditioning standpoint, your trunk is your powerhouse, it’s the epicenter of  reactionary movement and control.

The various syndromes we have looked at have targeted either the shoulder girdle or the pelvic girdle, as separate syndromes so that we could portray the articulation and understanding of each classified group of breakdowns. In this article we integrate the two by showcasing the postural integration of the trunk and associated movement patterns.

One key component of movement incompetency and structural breakdowns is asymmetry. As we know the importance of identifying asymmetry and movement in competency is to avoid building stability over poor mobility. Movement incompetency may demonstrate altered motor control, a neurodevelopmental component, or regional interdependence.

When we exercise or increase mobility to an already dysfunctional joint, this creates greater dysfunction resulting in a poor outcome to treatment and possible further injury.

What’s in your trunk, and how do you screen for instability?

In the FMS screen (as mentioned previously) is a diagnostic tool for health professionals and coaches to use to screen 7 common movement patterns.  The Trunk Stability Push Up demonstrates pain, global muscle weakness, hyperextension of the lumbar spine, and “winging of the scapula”. Positive findings can indicate weak or inhibited core pelvic, and postural stabilizers including a lack of symmetrical trunk stability.

The first signs of most postural and muscular imbalance usually develop in the patient’s static pelvic positioning in tandasana (mountain pose), best while in the focus of the breath.

As in the LCS an anterior tilting of the pelvis suggests shortening of the hip flexors (iliopsoas, rectus femoris and tensor fascia lata) and/or the lumbar spinal extensors. The Posterior tilting of the pelvis suggests tightness of the hamstrings, and a lateral pelvic shifts suggests unilateral shortening of the hip adductors. Thus including weakness of the lateral pelvic stabilizers or leg length inequality; which could also be associated with lumbar motion segment pathology.

Secondarily, observing the general postural attitude, the quality of the lumbar spine lordosis and the symmetry of body landmarks and muscular contours we then can move upward and compare the quality of the spinal extensors, postural muscles in the lumbar and thoracolumbar region bilaterally. Still heading north to the shoulders and carriage of the head. Most often we have touched on rounded shoulders, and weakness in the posterior body, with concurrent tightness in the anterior body.

Predominance of the thoracolumbar musculature could suggest overactivation in gait, poor stabilization of the lumbar spine and is associated with a weak gluteus maximus, especially if you are teaching a room full of runners and cyclists in yoga.

One other focal point to compare is thoracic mobility through motion segmentation. The rib pull or arm stack variation (modified of the “T” rotation in Yoga) will indicate limitations on right and left sides, which then can lead into postural observation in the anterior body, take a peek at the abdominal wall, breathing pattern in a variation of abdominal breathing patterns standing, supine and prone. The role of the abdominal wall and what Tom Meyers calls the “Four Pillars” (for more information please revert back to my “breath for inspiration” article earlier this year) whose role in stabilization and protection of the spine is crucial.

How can we start to integrate better movement, stabilization and connection with our trunk, shoulder and hips?

Best place to start is to understand what it means to re-pattern and “clean up” asymmetries.

1. Muscle function is movement-pattern specific. Isolation does not necessarily improve integrated movement; which is why we “re-train” movement’s not specific muscle. In a stressful (i.e. survival or threatened) environment/situation, the body will always sacrifice movement quality for movement quantity. Our fascia is connected to our ANS which functions on fight or flight for protection of our body.

2. Remember that we must train the CNS (central nervous system): The brain many times, will create a mobility problem, because it’s the only option left. Movements require the communication of our CNS, the governing body which transfers impulses and motor recruitment to primitive memory banks!

3. Motor Control is key! The timing of the stabilizers with the mover muscles is the key to healthy movement quality.  Soft-core/Reactive Core (RC)/low-threshold strategy– this involves the deeper “stabilizer” muscles (aka “Inner Unit or 4 pillars) including TVA, respiratory diaphragm, pelvic diaphragm, pelvic floor, multifidus. Gray cook  calls this “tapping the breaks.”

Next, it’s easy to modify traditional Yoga postures in your class or session format. Keeping in mind you need to identify whether there is a mobility or stability breakdown in movement.

FMS integrated Yoga: Yin, Hatha & Vinyasa Focused:

  • Mobility: T-Spine Rob Pulls and Arm Stack Variations.
  • Mobility/Stability: Modified Vinyasa All fours to Plank to Downward Facing Dog with Arm Reach (Sun Salutation Series)
  • Mobility: Modified wide leg upward facing dog with transverse anterior opening sequence (Sun Salutation Series)
  • Stability: Bridge Single Leg Lock with Posterior/Pelvic Stability
  • Stability: Modified Side Plank Variations and Kneeling Side Angle to Gate Pose variations.
  • Stability: Quadruped Stability Ball Rock with Arm Raise

Next week we will dive further into posture,  structural joint integrity and once again re visit the power behind our breath. Namaste!

A “HIP” Guide to Happier Movement: “Corporate Syndrome”

Sarah Jamieson / Reflections, Thoughts, Tips / , / 0 Comment

Have you heard the common terminology “Corporate Syndrome (CS)” otherwise known as “Occupational Overuse Syndrome (OOS),” in and around your office?

There seems to be a syndrome for every possible structural breakdown, “CS and OOS” are otherwise known as a combination of the elements of upper crossed syndrome (UCS) and the lower crossed syndrome (LCS), which we have featured in the last two “HIP” guide articles to happier movement.

Uniquely classified, as in individuals who exhibit elements of both these structural breakdowns and related symptoms/physical adaptations your body undergoes as a result of being in a seated position for far too long and progressively, and/or over a long period of time.

Due to poor ergonomics, most people in these situations either find themselves learning over a desk to read, or hunched at a computer typing all day. Mostly common in the corporate cruncher, or the student.

Since, changing careers isn’t usually an option for many of us, and school requires many months, years or fine tuned learning; the natural first place to start is to assess the symptoms and level of (dis)comfort?. The physical adaptations we generally
see as a result of this repetitive seated position you are most likely to “feel”if experiencing UCS and LCS include the following:

Upper Crossed Syndrome:

  • (shoulders round forward, chest tight)
  • Upper trapezius
  •  Sub occipital (neck is very tight, with orward head carriage)
  •  Deep neck extensors
  •  Pectoralis major
  •  Levator scapulae

Lower Crossed Syndrome:

  • Hips are tight and limited external rotation)
  • Quadriceps
  • Hip Flexors
  • Hamstrings
  • Calves

The muscles that tend to be weak or lengthened include:

Upper Crossed Syndrome:

  • (postural muscles and posterior chain)
  •  Rhomboids
  •  Middle and lower trapezius
  •  Deep neck flexors
  • Scalene and deep neck flexors

Lower Crossed Syndrome:

  • (Pelvic stabilizers and posterior chain)
  • Glutes, and sub groups
  • Trunk (transverse abdominals & 4 pillars to intra abdominal pressure)

Other associated pain referral symptoms include:

  • Carpal Tunnel (forearm, and elbow pain referral)
  • Pelvic imbalances (hip hikes, anterior or posterior tilts)
  • Low back pain and SI joint pain referral

Does this sound familiar? If so proceed to the next step.

Next, take a look at your chair and workspace. This is known as postural ergonomics. Your workstation and office seating has to support your body. Historically, the word ergonomics was just another name for “Human Factors”. Today, ergonomics commonly refers to designing a workspace environment that focuses on maximizing safety and efficiency.

Biometrics and Anthropometrics play a key role and in easier terms – your workspace is designed to your mechanics and what you require to make your job easier, to keep you healthy and for long term sustainability.

 

Even though you are seated you are still dispensing energy to hold you in that frame and when the body is expected to sit in the same, uncomfortable position for periods of time the body can experience a number of negative reactions including:

  • increased compressive load on the spine and pelvis
  • reduced blood flow to muscles resulting in compression of soft tissue and associated numbness and pain
  • increased pooling of blood in the legs and feet which further reduces blood flow
  • holding the body in one position means that muscles have to contract leading to tiredness and fatigue

Ergonomic intervention can help prevent and decrease the symptoms resulting in less absenteeism, better energy throughout the day and higher productivity/efficiency. Not to mention better posture overall. Using simple materials for intervention makes it feasible for workers to modify their own workstations to gain the benefit from basic ergonomic recommendations.

Lastly,  stay active outside of work, to include regular amounts of cardiovascular work,  strength, stability and mobility sessions. Yoga has we known has many benefits beyond just flexibility, it also reduces stress, reduces tension to your muscles and skeletal frame, and allows you to focus your attention on your body, mind and spirit.

A “HIP” Guide to Happier Movement: Upper Crossed Syndrome (UCS)

Sarah Jamieson / Reflections, Thoughts, Tips / / 0 Comment

To balance out our “HIP” guide to Happier Movement series, today’s feature, is yet another structural breakdown pattern we commonly see in today’s hustle and bustle of society. Whether you are an athlete, a weekend warrior or a recreational fitness enthusiast of any skill level, upper cross syndrome (UCS) and shoulder pain can affect you and they are often closely linked; no one is immune to injury.

UCS can affect your posture and the balance in your hips. UCS usually leads to a forward head posture/ head carriage, causing strain to the muscular attachments of the shoulder and shoulder blade. An anterior tilt and abduction (“flaring out”) of the
shoulder blades occurs, producing a rounded shoulder appearance, this strains postural muscles and stabilizers of the most important area of spine (and most often neglected;  which is our thoracic spine.

Overdevelopment of the postural muscles creates a deltoid shear (crossing of rotator cuff under AC joint); which can easily progress and breakdown the mechanics of the shoulder and deep arm movement patterns leading to shoulder impingement, tendonitis and even bursitis syndromes (lions, and tigers and bears – oh my).

As we know our fascial system is the third top communicator in our body, and in upper crossed syndrome it’s functionality can breakdown compromising the superficial and deep front and back lines, along with the spiral lines when there is shoulder injuries connected to the UCS.

How is upper crossed syndrome related to our “HIP” Guide?

We know that when we make positive change in one movement pattern, all other movement patterns are impacted. our fascia, muscular system, nervouse system, and eveyother system for that matter, are all connected. In UCS is very common to see pelvic instability and a reduced connection to the trunk (loss of kinesthetic awareness). Why? Because of the constant compensation and over development of the muscles in the pectoral girdle; which then transfers load and energy inconsistently through the trunk to pelvis and onward, to the lower mechanics and lastly our feet.

How can you prevent USC?

  1. Recognize, identify and transform patterns of stress and tension through re patterning techniques. Deep breathing and meditation are key to establishing new patterns beneficial to the body and mind.
  2. Learning how to avoid postures that place stress on our neuromusculoskeletal system is essential in avoiding injury and poor posture mechanics.
  3. If you sit at a desk all day or are studying regularly, take breaks often and invest in a good hatha or yin style Yoga class. By, eliminating upper back and neck and stabilizing your postural frame can support better movement patterns overall.
  4. Explore simple methods of opening and re-strengthening upper body muscles that become imbalanced due to poor sitting habits and chronic work-related postures.

Modified Thoracic Mobility Posture

Try these great corrective Yin and Hatha style Postures to help prevent UCS:

1. Rib Pull and Thoracic Mobility Rotations

2. Supine Arm Circles using a Half Foam Roller

3. Extended Child’s Pose with High Hips

4. Gate Pose & Kneeling Side Bend

5. Triangle and Dancing Warrior Series

A “HIP” Guide to Happier Movement: Lower Crossed Syndrome (LCS)

Sarah Jamieson / Reflections, Styles, Thoughts, Tips / / 1 Comment

Over the course of the last several weeks we have looked at specific muscular imbalances pertaining to the “HIP” and around the Lumbo-Pelvic-Hip joint, as well as outlining each group of muscles and how they relate to a Yoga practice. Most commonly, muscular imbalances contribute to habitual overuse in isolated joints and faulty movement patterns, creating repetitive micro trauma, dysfunction and chronic injury.

As we continue to delve down the rabbit hole, in today’s article we feature the Lower-crossed syndrome (LCS). LCS is a postural, structural breakdown affecting the lower kinetic chain (lumbopelvic hip complex, knee, and ankle). Keeping in mind, that when one joint is compromised there are changes in functionality to all the other related joints.  In this case the hip-to-knee-to ankle relationship and associated muscular slings and fascia lines.

A visual representation of the LCS can be seen in figure 1, which is a classic example what you might see in a student or client exhibiting LCS.  The student presents an anterior pelvic tilt, which increases lumbar lordosis (swayback), and compensated with weak abdominals muscles. Kinaesthetically, the student will usually experience chronic low back pain, possible piriformis syndrome and possible anterior knee pain.

In LCS, the patterning of muscle imbalances will often lead to altered movement patterns, which we commonly see when the student is engaged in hip extension, hip abduction and trunk flexion.

This style of structural breakdown can develop when someone sits for long periods of time; leaning in a slightly flexed position…and in our society this is very common with our corporate age of technology. This causes the erector spinae and entire posterior chain to continually contract to hold the body’s weight upright while the constantly flexed position shortens the muscle length of the hip flexors.

Over time this causes theses muscles to adapt and  then shorten in length and tighten. LCS can also cause tightness in the adductors, external hip ligaments (TFL),  piriformis and even the glutes, making it difficult for the student to practice seated posture and spinal rotation (especially in the thoracic spine).

This coupled with reciprocal inhibition (the antagonists) are then lengthened and weakened, due to an unnatural compensation pattern induced by the effects LCS. These antagonist muscles include the gluteal group and the abdominals.  Remembering back to our earlier post called “BREATHE DEEP FOR INSPIRATION” we looked at the relationship and balance mechanics of what Tom Meyers described as the 4 pillars of proper posture and breathing mechanics; which then permits the diaphragm to lift the base of the ribcage upwards establishing energetic dynamics of the pelvic girdle and aids to properly pressurize the pelvic cavity and integrate the pelvic diaphragm and floor.

So how do we know if we suffer from LCS, and how can it be prevented?

First off, never self diagnose, seek the expertise of a professional in bio mechanics; like a physiotherapist or movement coach.

Secondly, the assessment should focus on a postural analysis, muscle length and strength screen and the testing of movement patterns for asymmetrical breakdowns.

If you do have students in your class who have been diagnosed with LCS, here are a few things to consider:

  • Suggest myofascial release for tight muscles before the class
  • Segmental facilitation – a movement coach can offer sequenced corrective movements
  • Tight muscles – add in movements that target the classic tighter muscles to increase
    tone and mobility
  • Strengthen the weakened muscles – add in postures that reflect strength holds for
    increased stabilization and joint integrity
  • Focus on retraining of Lumbo –pelvic hip complex movement patterns – this is usually
    done in a 1 on 1 private class
  • Postural and behavioral modification – usually done in a 1 on 1 private class

The key to sustainable pain free movement and balanced bio mechanics, is through prevention. Yoga is an exceptional way to connect with your inner physical self, achieve balance and equilibrium within the mind, body and spirit. Take the principles you learn on your mat and transfer those practices off the mat!  A 5 min Yoga break from your office is a great way to bring the zen-mode ambiance to work, home or playtime.

A “HIP” Guide to Happier Movement: The SI Joint

Sarah Jamieson / Props, Reflections, Teachers, Thoughts, Tips / , , , / 0 Comment

Tying in the last 2 articles towards happier hip movement, we dive further down the proverbial yoga rabbit hole to look at pelvic rim imbalances and possible sacroiliac pain and how to progress experientially towards a sequence of adaptive yoga moves that have the potential to reset our SI joints to their natural pain free position. One of the most common structural breakdowns I work with is often a “misaligned’ pelvis and lower back pain.

Over the years more and more SI joint dysfunctions or “issues” seems to be “recurring,” especially in women. Whether this is due to the shape of our pelvis, the draw and trend of Western Yoga or the tendency toward long loose ligaments we don’t know, or perhaps even some other stress patterning effects- including an unbalanced or improper yoga practice, women seem more susceptible to hyper-mobility along with SI joint dysfunction. Even though there is a joy in flexibility, there needs to be a balance of tone, flexibility and stability if we are to be “pain free and live a life of symmetry.

There are a number of theories about the details of the pathology related to the SI Joint disorders , however in yoga over stretching is often a key indicator. Strong ligaments hold together the SI joint, the only way to move it out of place with yoga is to overstretch those ligaments and if we stretch more on one side then the other, or more anterior (hip flexors) the posterior (hamstrings) this can throw off pelvic stability. Our bodies move through recruited sequencing of muscles, and therefore, when one set or group of muscles is “too flexible” it throws off the sequencing of the entire mechanical chain.

The cardinal symptom of SI pain is an ache on or around the posterior superior iliac spine (PSIS). The PSIS is the rear-most point of bone on the pelvis. However, it’s very important not to confuse what we are calling SI pain with other types of back pain, because, in most cases the “pain” referral point, is only where the energy gets blocked, but the structural breakdown that is causing the mis alignment is usually located some where else  in our mechanics and this takes time to determine.

Sacroiliac Joint Anatomy 101

The sacroiliac joint is where the sacrum bone and the ilium bone join one another, Your sacrum is located at the base of your spine and  is comprised of five vertebrae that have fused together during development to form a single bone roughly the size of your hand. Each half of the pelvis is composed of three bones, the ilium, the ischium and the pubic bone, that are fused together during development. The sacrum sits between the left and right ilium bones and bears the weight of the spine, kind of like a wedge.

The SI joints main function is to distribute this weight with equal balance to each hip and to each leg, and the energy  then makes it’s way down out through the feet to the earth via our muscles (to put it into simple terms).

There are many working parts to the hip and SI Joint, some of the ligaments that stabilize the SI joints cross directly over the line where the sacrum and ilium meet. Those on the front are called the ventral sacroiliac ligaments, and those on the back are the dorsal sacroiliac ligaments. Other strong ligaments (the interosseous ligaments) fill the space just above the SI joints, holding the ilium bones firmly against the sides of the upper sacrum.

Corrective Strategies & Tips:

First, identify the balance of flexibility in the hip joints by extending in all the anatomical movements of that joint. This should be done by a health professional who can assess bio mechanical breakdowns and asymmetries via a selective assessment.

Secondly, work towards establishing stability and tone in the pelvic floor and trunk, learn the ins and outs of balance and breath work for proper intra abdominal pressure, then establish if you require mobility or stability in the hip flexors,  the hamstrings, gluteal and lateral muscles of the hip.

Thirdly, modify your asana practice. As  a general framework for understanding which poses contribute to helping you relieve pain, these poses traditionally fall into 4 categories:

  • Careful with backbends: (Reclining Hero Pose) can help by directly pushing the top of the sacrum backward into place, as well stretching the anterior chain.
  • Modify your Twists and Rotational Poses: wrong twist can easily make matters worse. Gentle movement and transitioning from pose to pose by rotating one side of the sacrum backward and the other forward.
  • Try One Sided Poses: Reclined postures that focus on one side at a time, can create more symmetry by focusing the adjustment specifically on the joint that may be out of alignment, so that the ilium shifts in the right direction relative to the sacrum.
  • Practice Postures that Spread the Sacrum: By applying lateral pressure to the hips, may help by opening the top part of the SI joint space, as well as postures that spread the sacrum wide and relieve pressure to the lower lumbar spine.

Next week we Continue our series to Happier Hips with the pelvic rim and stability!

A “Hip” Guide to Happier Movement: The Hamstrings

Sarah Jamieson / Reflections, Thoughts, Tips / , , , / 0 Comment

A “Hip” guide to happier movement continues, and this week we take a look at the hamstrings. As we know, the hip flexors and hamstrings are two groups of muscles that need to work in symmetry, in order to maintain proper balance, distribute load and stability through the pelvis. Many believe, or look at yoga, as merely a means of increasing flexibility, and that the more flexible you are, the less susceptible to injury you will be.

Way too often I find students moving into a posture while trying to achieve a version of a certain posture exerting too much force than their muscles can bear, thus “cranking” into it and moving beyond their normal range of mechanical alignment. When it comes to postures involving the hamstrings, this is all too common.
The truth is, sometimes being too flexible can increase your chances of sustaining an injury, as the muscle and associated joints are now in a constant state of  slack and with this comes instability of the joint, thus stability needs to be ascertained. This is the dynamic duality of our systems. Where there is an increase in mobility – there needs to be an equal force of stability to create symmetry.  Yoga is about achieving a balance between flexibility and strength, and mobility and stability.

The Anatomy:

The hamstrings groups is comprised of four muscle parts ; the first two are the Biceps Femoris (long and short head). The biceps femoris’s function is to flex and laterally rotate the leg and extend and laterally the thigh. The short head has it’s same origin at the lateral hip joint, then only crosses the knee joint and functions to flex and laterally rotate the leg.

The Semimembranosus originates in the ischial tuberosity and inserts into the medial tibial condyle. The Semitendinosus muscle also originates at the ischial tuberosity and inserts into the upper part of the medial surface of the tibia and medial tibial condyle. Both these muscles, extend the thigh and flex and medially rotate the leg.

The ideal length of the hamstrings is achieved at 80 – 90 degrees of hip flexion, which most often is questioned because students get wrapped up in “what the pose should look like,” rather then what their bio mechanics will and should allow. Where the emphasis is then placed on becoming too flexible in order to achieve the pose; however, when we push too hard into a pose, the tension has to be re distributed somewhere and this energy is most likely going to pull at the musculotendinous junction or strain at the hip and knee joint.

This can then not only lead to injury, but to faulty movement patterns that will persist off the mat. Remmber the fascia systems? When we change one meridian line, we uniquely impact them all. As I mentioned in the previous article pelvic alignment plays a crucial role in balance, load distribution and locomotion; therefore, when we think about how many  muscles stem from the ischial tuberosity, you can see how critical it is to focus on balance and symmetry of mobility vs stability and flexibility vs strength.  Two of the main joints at the pelvis are referred to as the sacroiliac joints. When the hamstrings are stressed some students can exprience hip, as well as knee injuries. Tightness in the low back can also contribute to excessive stresses on the hamstring attachment as well, or lack of hamstring mobility.

When working with hamstrings in any health modality, always remember the hamstrings are never alone they are part of the posterior muscular chain, the back line of the fascial system and are a huge primary mover of many movement patterns; therefore, respect the hammies and your mechanics within postures.

Some tips to avoid over stretching and creating better balance mechanics in your postures:

  • Always Aim to Keep Your Pelvis Level
  • Practice your postures only within your natural alignment (no cranking ~ leave this for hitting trails on your mtn bike)
  • Keep the thighs active and engaged
  • Distract at the hip joint
  • Bend the knees if needed, especially if you are a beginner
  • Work within your genetic limitations
  • Use props; such as blocks and straps if needed
  • Stretch your hip flexors
  • Listen to your body, never work through pain

Now hit the mat and enjoy!

The Psoas Muscles: A “Hip” Guide to Happier Movement

Sarah Jamieson / Reflections, Styles, Thoughts, Tips / / 0 Comment

Lately, the psoas has been getting a lot of attention, and for good reason. Many hip imbalances and structural breakdowns  in the body stem from unbalanced hips. Let’s take a deeper look at the psoas, other wise known as our hip flexors. One of our body’s most dominant muscles…

Whether you suffer from a sore back or anxiety, from knee strain or exhaustion, there’s a good chance that a constricted psoas  muscle might be contributing to your discomfort or impeded performance.

Starting with a small anatomy lesson, the psoas is roughly triangular in shape,  the top of the psoas attaches along the five vertebral bodies starting at the last thoracic vertebrae (T12) and continues to attach L1, L2, L3 and terminating at the next to last Lumbar vertebrae L4, completing one side of the triangle.

From the ends of this side, we create two more sides that slowly come together and attach at that spot on the femur. Because of its triangular shape, it allows for a lot of movement or lack of movement, as well as load distribution. Therefore, its no wonder the unique shape can a different and profound effects on the spine, and therefore the body.

So where does the psaos make an appearance in our yoga practice?  In yoga, the psoas plays an important role in every asana and is crucial for balanced alignment, proper joint rotation, and full muscular range of motion, as well as posture and human locomotion.

In backbends, a released psoas allows for extension and lengthened muscles at the hip and supporting proper extension of the front thigh (quadriceps group), which allows the leg to move independently from the pelvis. All yoga poses are enhanced by a released, rather than shortened psoas from back bends. The psoas muscles are commonly used in forward bends as well, which recruits to pull you down and forward. All too often people rely on their arms to pull them forward.

This group of psoas muscles are also used in every standing posture to stabilize the upper and lower half of the body, because of its role to help regulate balance. Our center of gravity is housed at the top of our sacrum and navel area and, what would you know the psoas, just so happens to pass on both sides of this hip bone so it helps regulate balance around our center of gravity which is where movement comes from.

The thighs can’t fully rotate outward unless the psoas releases and thus any posture that requires any rotation needs, psoas extension (warrior series, triangle series and half moon to name a few).

Getting in touch with this deeply buried muscle can be not only a humbling experience, but one of much growth. The psoas, the fascial system and deep diaphragmatic breathing are linked, and along with improving your structural stability, developing awareness of your psoas can bring to light fears and visceral blockages of long locked energy blocks in the body, which results in unconscious physical tension. We know that the psoas runs through the diaphragm, and with improper breathing this can tighten and restrict the psoas muscle, as well as, when deep breathing exercises commence it can release tension and improve blood flow as well as much needed stress release where blocked energy can start to move around and be released, both physically as well as emotionally.

Therefore, the next time you roll out the mat for you practice, give your psoas a little extra TLC and asana time and see how much better your body flows from one posture to the next and much better your hips feel!!

Forget the Apple, Give a Smile to Your Teacher!

amyh / Reflections, Thoughts, Tips / 0 Comment

Source: http://seeinnerbeauty.wordpress.com/tag/smile/

When I first started teaching yoga classes, I had expected some surprises. I had expected to feel a little awkward, to mix up my sides, to demonstrate at weird angles, and say things that didn’t make any sense. I had expected the odd stink-eye from students who couldn’t follow what I was saying or thought my teaching was silly or, worse, lacklustre.

I made preparations to deal with these encumbrances. I practiced and practiced – both alone and with somewhat willing volunteers (mostly people related to me). I read widely, watched YouTube videos, and attended more classes to get in tune with other teacher’s approaches and styles. Despite my
best efforts, when I actually started teaching I was in for a shocker.

I realised in my first class that when people are doing yoga, it’s with absolute concentration and intensity – total focus and intent with no time or space for smiling! Egad! Students in my classes can even look a bit… ferocious. They are usually working hard, which is good, but at the same time, it can be very difficult as a teacher to sense whether students are enjoying themselves or not. I mean, isn’t that what yoga is about? Improving yourself, reaching your goals and realising a sense of peace and/or happiness?

Trust me, I do not escape blame myself. I have brought attention towards how hard I work for my teachers in class and how little I smile in poses. This has changed in recent weeks. Now I try to grin and laugh, even when it’s hard and sweaty, or I’m trying my best to focus.

My suggestion? Work hard, but bring a little softness around the edges. Instead of an apple, give a little smile to your teacher! They will appreciate it!

BACK 2 SCHOOL: YOGA BASICS 4 THE HEALTH OF OUR KIDS

Sarah Jamieson / News, Reflections, Tips / / 0 Comment

Back 2 School season is upon us, and with this comes heavy back packs, books galore, sitting hunched over desks for hours, intermitted periods of activity, and usually random intervals of eating (hopefully healthy). The health of our kids is crucial, so that they can grow to their fullest potential and become the next leaders of tomorrow.

One of the governing concerns these days is backpacks.  Kids walk to and from, and around school all day long! This allows any person to carry more items than would be possible by the arms and hands alone. The risk, however, is overload, which can strain the back, neck or shoulders. The back will compensate for any load applied to it for an extended period of time. A heavy weight carried in backpacks can cause a person to lean forward inducing in proper balance and stressing spinal integrity, as well as distort the middle and lower curves of the back, which can cause strain and irritation to the joints of the spine and rib cage. And let’s not forget rounding of the shoulders! An ergonomic back pack is key to back to school health.

Studies have shown that Yoga may be one of the most effective exercises for back pain relief, but we rarely ever think about applying these principles to our kid’s health!

Corrective re patterning of biomechanics actually stems from pediatric development; therefore, as our children grow it makes sense to be pro active and take preventative measures to ensure they grow to their full potential without restriction and premature structural breakdow.

However, as effective as a Yoga style may be to reduce and prevent pain in the body, knowing exactly what poses to perform, the style of yoga, what corrective poses  and in what sequence to execute them should be taken into consideration before using it as a therapeutic relief from discomfort or pain. It sounds complicated, but it is actually very simple, PLUS for kids you want to keep it FUN!

I find that for younger kiddies, it’s all in the fun and imagination – naming the pose and sometimes combining that with drawing and coloring the pose can be creative and improves the fun factor.

For the older, more mature youth, relate it to a sport or an activity they are already engaged in. This will help them relate the benefits to their chosen after school activities.

Yoga Poses to prevent back pain and keep it fun for the kids:

  • Cat Flow Series (meow)
  • Downward Facing Dog to Pike and Plank Variation Sequence (woof)
  • Bridge  Pose (ummm… what sound does a bridge make)?
  • Supine Fish Pose (gurgle, gurgle)
  • Sun Salutations with Cobra:  (hisssss)
  • Warrior Sequence with Ninja Triangle Variation: (wax on, wax off)

Yoga has many benefits beyond keeping the body in balance; it will help generate a good mental balance of discipline and attention to detail for your child’s ample learning potential. Have fun and roll out that mat!

 

 

Ohhhhh That Monkey Mind

Leeann / Reflections, Thoughts, Tips / , , , , , / 0 Comment

Do you ever feel like things are out of control? Your mind is racing with the things you have to get done. Perhaps the left over task you didn’t accomplish the previous day. There are so many thoughts rushing through your head that you cannot concentrate on one specific thing. Add into the mix the judgement we place on ourselves for not accomplishing everything we wanted to do in a particular day. The little negative thoughts that do not help but somehow slip in.

That’s the Monkey Mind; the devious little monkey that chatters away until we cannot think straight. It happens to all of us. I am sure it even happened to the Buddha at least once. Or maybe not, but to us mere humans it is a constant affliction that we try again and again to overcome.

I sometimes find that even on my mat I am surrounded by a cloud of thoughts that swirls out of control.

I try my hardest to bring myself back to the present moment so that I may enjoy my practice. It is a challenge, but eventually I just focus on one thing – my breath.

I try to see the breath flowing from each part of my body.

I try to feel the texture of my breath as it slips through my nostrils; slightly cool on the inhale and a little warmer on the exhale having come from my lungs.

I take myself to my lungs and see if I can image them expanding with each breath; the rib cage accommodating that needed expansion.

I feel my shoulders slowly relax as I exhale – encouraging my body to release and let go.

I feel my heart beat, with each breath it slows down.

I then travel to my belly and try to squeeze it closer to my spine in order to press out any remaining breath.

Then I start over, but perhaps this time I start with my toes – can my toes breathe? Why not?
You can imagine anything; there are no limits to the imagination. Have fun!

The mind may still wonder – again that monkey mind, but I try to imagine those thoughts as clouds in a beautiful blue sky. I acknowledge them and then I let them pass. I place no judgement on them, or value, I just let them go.

Of course, this in on your mat, but I believe that the same principles can be applied no matter where you are. Just bring yourself back to your body and your breath. Allow yourself to focus on something as lovely as the sky – even if it is grey. There are textures to that grey. There are rabbits in those clouds. Or anything else you can imagine. Isn’t this fun? Try not to be so serious, let everything go.

Allow yourself a moment or two to just breathe and remember that your mind doesn’t control you, you are in charge. You can slow everything down by taking yourself to your breath.

And remember to always be kind – the world is harsh with judgements. Try to believe that you are exactly where you are supposed to be.

You are perfect in your imperfections.

Namaste(source: dfareviews.com)

Set Yourself Up For Success

amyh / Reflections, Thoughts, Tips / , , , , , / 0 Comment

Adhering to a regular, consistent yoga practice is difficult at the best of times. It takes dedication and commitment, love, sweat and hard work. It can be almost impossible to find the time to attend yoga class when things get busy. And this time of year is very, very busy.

Today is the last day of August. Although the weather isn’t great, many people have been desperately trying to take advantage of every sunny day before the September crunch starts. Back-to-school preparations are well underway. A general sense of business and fret are circulating with the impending sense of another fall.

What I have found is that my practice hasn’t remained the same as usual. My body wants gentler routines, my mind wants them shorter. Rather than promising myself to “start in September” or “do more next week,” I have promised myself to continue my routine, but in a way that suits my needs right now. I am setting myself up for success.

What does this look like? I am practicing more at home right now. Sometimes my sessions only last 20 min. Sometimes they are quiet and easeful. Sometimes all I have time for is Legs up the Wall and a bit of breathing. That’s OK. The important part is to show up on your mat and make the commitment to spend a little time every day to love and cherish your own self, body and mind.

In this busy week before back-to-school, try not to put off your yoga practice until later. Negotiate though—figure out a way to absorb some practice into the little gaps of time you have. Pick the 5 poses your body absolutely needs and practice them with love and intention. Take a little time for yourself no matter what. Breathe. Smile. Appreciate your little victories.

Source: http://www.wellonecoaching.com/wp-content/uploads/2010/03/team-jump-for-joy.jpg

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