Yoga - Is it really good for you?

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FEATURE

Yoga Is

good for you?

Yoga is often recommended for injured, unfit or generally stiff or aching bodies. But could this ancient method do you more harm than good? Caroline Sandry investigates

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19-5 p58 Yoga:Layout 1 21/05/2009 10:22 Page 59

FEATURE

O

ver the last twenty years I have practiced many forms of yoga, and have a deep respect for this wonderful discipline. In 2006 I lived in an ashram in India for one month where I trained under the ‘guru Kula’ system where you live with and study with your ‘guru’ (or yoga teacher). Although I am qualified in this form of yoga, I do not claim to know all there is to know. Beyond this I believe that only the individual practicing yoga knows the limits of his or her own body – that’s you! As a Pilates teacher I have had several people referred to me with pain from injuries sustained whilst doing yoga. This is often the result of them being encouraged to push deeper into poses that are uncomfortable or unforgiving – this is something that I too have experienced. I have made the mistake of believing that my aching body needs to be stretched and pulled to restore my muscles to their former pliable glory - only to find that I feel tension during the stretches and muscle soreness the following day, without any of the so-called relief or flexibility. And injuries can of course be much worse.

Another thing worth noting is that stretching a sore or tight muscle is not always the correct approach - this can actually cause the muscle to tighten up even more in response. How many times have you tried to really stretch out your hamstrings in an effort to loosen them up, only to feel tighter than before you began? So ask yourself do I need to put my feet on my head? Will being able to lay my

So is yoga good for you?

So what is yoga? Yoga is more than a series of postures or asanas. It is a way of living and is an emotional, spiritual and physical practice. My teachers have shown me that yoga is about compassion for yourself and others. It should be non-competitive where ego is left behind. You want to be comfortable in a yoga asana to allow the mind to be still, present and focused on the within. But how can you do this if you are pushing to your limits, feeling pain and discomfort, or looking at the person putting their feet on their head next to you and trying to do better than him or her! Yoga should not be competitive and potentially dangerous. I recently went on a study break in the Bahamas with Guru Mukunda Stiles, who founded ‘Structural Yoga Therapy’. He answered numerous questions on whether yoga should hurt, when to pull back and how to modify the asanas to truly bring relief to bodies that are suffering. Stiles has studied and practiced yoga since 1969, and has worked alongside some of the most respected names in the yoga world. His popular book Structural Yoga Therapy sits on the shelf at my osteopaths and comes highly recommended. His findings after years of study and practice highlight the need for non-competitiveness and a deep respect for yoga and the body during asana. The average body, particularly an athletic body - such as that of an ultra-Fit reader (!) will rarely take a joint to its end range of motion during normal functional movements, so suddenly trying to stretch the joint into an extreme ‘beyond the norm’ position is going to create pain and potential injury.

to yoga should actually be trying to reduce their range of motion and should be working instead on stabilising the joint and strengthening the surrounding musculature. Too much elasticity around a joint can lead to joint instability. In Stile’s book he lists the ‘normal’ range of motion for a joint and how to test it. For example, the shoulder’s external rotation should be 90-degrees. Thus if you stand against a wall with your elbows up at shoulder height, with a right angle at the elbow and palms forward – your entire shoulder, arm and hand should lie flat against the wall.

stomach flat on my thighs improve the function of my body? Is doing the splits going to keep my hip joints healthy? The answer to all these questions is probably no! Instead the joint should be mobilised, and encouraged gently to its full range of motion and not beyond. Indeed many of the very flexible individuals who are drawn

Yes, yoga is very good for you, but only if practiced as it was intended – in a gentle and compassionate, non-competitive manner. Attempting to stretch your body in extremis is definitely not yoga and is going to do you no favours. Pain, shaking or trembling muscles indicates you are going to far. So seek out a qualified teacher (recommendations are always best) and listen to your body. If your teacher attempts to push you in any way which is uncomfortable, then leave the class – it is your body and ultimately your responsibility, don’t feel pressured to attempt to comply. UF

Check out the British Wheel of Yoga. For teachers in your area go to: www.bwy.org.uk For more information on Mukunda Stiles go to: www.yogatherapycentre.org

Asanas which get the green, amber or the red light Red - stop and consider

Shoulder stand - not advisable for anyone suffering neck pain or headaches caused by shoulder or neck tension. Try a modified version with feet up the wall Headstand - even a hint of a neck problem and you should avoid the headstand. If you do want to practice this asana, then build up your shoulder girdle strength first with plenty of ‘dolphin’ and ‘downward dog’. Any asana which gives any pain or ‘twinges’ in the knee

Amber - proceed with caution

Forward bend - a lovely posture, but I recently saw a teacher lie on this poor man’s back (he was very stiff) and he groaned out loud, to which the teacher responded, “just deal with it.” That’s not yoga in my book The wheel - this is a strong backbend and should only be attempted by well-practiced individuals with a strong and supple back The bow - a backbend which can make the knees and spine vulnerable if you go beyond your limit

Green to go

Cobra - as long as you work within your limits, this is a great upper back strengthener which helps poor posture, and gently extends the spine Shoulder bridge - mobilises the spine and strengthens the glutes and hamstrings Warrior - great for strengthening and opening the hips Child’s pose - releases the lower back and relaxes the entire body Cat pose - plus derivatives, such as press-ups

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