Here you will find articles for yoga teachers. The YogaUK.com website was founded in 1999 by Andrea Newman to support and connect heart-centred yoga teachers who work hard to serve their local communities. All yoga teachers are welcome here, from anywhere in the world.
Joint health and yoga
Article: Joint health and yogaTeaching yoga with joints in mind Joints are on my mind right now as I’ve recently finished teaching a series of classes with the theme of joint care. In each class we focused on a particular joint or set of joints – the hips, the knees, the shoulders, the lower back, and the hands and feet. So I've been thinking a lot about joints and joint health. All the joints in the body are so different, both in terms of their structure, as well as their function. Knees and hips for example, are closely related, being vital for leg function. Both are designed to be weight bearing in standing and walking, but beyond that they don’t have that many similarities! Getting to know the nature and ‘personality’ of each of the key joints can help us in our teaching. What is a joint? The adult human body has an internal skeleton of usually 206 bones. Some people have a few extra, some a few less. Newborns and young children have around 270-300 bones. Joints in the skull, hips and sacrum gradually fuse as they mature, ending up with around 206 bones by the late teens or sometimes not until their mid-20s. The skeleton offers rigidity and support of the human form. The places where the bones meet – the joints - allow us to move. This is the case with all mammals, but human bodies also have the additional challenge of standing upright on two feet and walking so the engineering is a little different. The skeleton as a supporting structure is quite inert. Bones and joints simply respond to the actions of muscles, the limitations of fascia, and coordination from the nervous system. Each joint has a specific purpose in the body, which is reflected in its structure. The function and range of movement (ROM) for each joint is different. Every functional joint is a space and a potential for movement. This is something that all joints have in common – whatever the shape or function - there is always at the very least a membrane between the two bones that create the joint, and often there is also fluid and cartilage. Maintaining joint health In some people, joints feel stiff and have a reduced range of movement. In others there is too much mobility and joints are prone to injury due to lack of stability. This is particularly pertinent in the more vulnerable joints such as the knees and shoulders. Small repeated dynamic movements promote and maintain mobility. For example, elbow rotations help to ease out stiffness and enhance or maintain mobility in the shoulder joints. When observing and guiding students, there are some differences between individuals to note: 🦴 Bone shape influences the range of movement of a joint. It varies from person to person and can’t be changed through stretching or practice. 😟 Held tension often caused by stress is an issue for many which restricts joint movement and can increase the risk of muscle injury. Learning to release and relax through yoga can increase range of movement. 💪 Muscle hypertrophy (increased muscle size) from sport or gym training can reduce range of movement. Yoga can help improve mobility by training muscles to work more efficiently, without unnecessary tension. ✋ Trauma can manifest as patterns of tension in the body. A slow and gradual approach over time is important. Too much release of muscle tension too soon can trigger emotional or physical responses. 🤕 Inflammation can occur after injury or as part of a joint condition such as arthritis. When present, it’s important to work very gently and avoid pushing into pain. The benefits of yoga for joint problems Research suggests that yoga can improve range of movement, reduce pain, and may help regulate inflammatory processes in people with conditions such as osteoarthritis and back pain. See summaries of some scientific studies here:
Sthira sukham asanam In Patanjali’s Yoga Sutras, we read sthira sukham asanam - sthira being strength and steadiness, sukha being ease and softness. A dynamic equilibrium between stability and mobility throughout the whole body as we sit, stand, practice yoga and move around the world gives us optimal functioning. Stability can be developed through weight-bearing and balancing asana, while mobility is supported by dynamic asana and gentle repeated movements.
Different types of joint require a different balance between sthira and sukha. For example, the hip joints require a lot more mobility than the sacro-iliac joints. This is because the hip joints need access to a much greater range of motion to allow us to walk, and the SI joints require a limited mobility in order to be robust enough to bear the weight of the torso. The fascia and musculature that stabilise both are structured differently, according to functional needs. The degree of mobility and stability also varies from person to person. Having too much or too little mobility or stability for a joint can lead to joint dysfunction, pain, or injury. Some of these limitations are not changeable - they are part of our unique, individual, anatomical structure. In this case we can use props in practice or modify poses as needed. Joint care in class Firstly and most importantly – we need to make sure we know the normal ROMs for each key joint! This knowledge is essential for yoga teaching. We also need to consider individual anatomy and personal movement habits. Watch for anyone who is close to the edge of the normal range of movement for a joint, or who has an unusually shaped joint, or non-standard joint use. Another thing to look out for is someone compensating for lack of mobility in one joint, by putting strain on another. Through experiencing how our joints work in our own bodies and observing the variations between students as they practice, we can gain insight into how each yoga asana can influence joint function. This helps us to develop the skills to create lesson plans that nurture and support joint health, to be able to observe students in their practice, while at the same time guiding them safely. Rather than always striving for a single ideal alignment for each pose, sometimes it can be more useful to observe whether a student appears stable, comfortable and at ease. The pose may not be the ‘perfect shape’ but if there is a balance of sthira and sukha, and anatomical integrity (within the normal ROM) in all the joints of the body, this can be a more loving and healthy way to work. Please feel free to pass this newsletter on to any yoga teacher friends or colleagues who might be interested in any of the content. They can sign up to receive newsletters to their own inbox at www.yogauk.com You can unsubscribe from Yoga Teaching and Learning newsletters at any time using the link below.
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Yoga Teaching and Learning Article Archive
Here you will find articles for yoga teachers. The YogaUK.com website was founded in 1999 by Andrea Newman to support and connect heart-centred yoga teachers who work hard to serve their local communities. All yoga teachers are welcome here, from anywhere in the world.
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