ashtanga yoga back injury

[Guest guest]

Deborahji,

 

I have 2nd degree degeneration in several disks, and

it was one of the reasons I started doing yoga every

day. When I first began doing ashtanga, I had a

similar experience, until I went over my practice with

a chiropractor, who gave me some really good advice.

 

1) don't jump back to chaturanga. Instead, step back

to plank, and be careful that the mid/lower back isn't

droping down. This tends to happen more and more as

class goes on. Really focus on lifting the navel up

towards the spine and making the back flat (think

straight line from head to heels). Keep the alignment

as you lower through chaturanga. I see the swayed back

ALL THE TIME when I teach ashtanga, and it's one of

the most common alignment problems I see. You can

still do a jump forward, though.

 

2) Most poses facilitate a straight line from tailbone

to crown of head. Even twists. Think about length in

the spine. Space between the vertabrae. Try practicing

in front of a mirror a few times and really look at

your back. Try to maintain that length from tailbone

to crown of head.

 

3) Maybe cut down on plow pose, and stick with

shoulderstand. A good alternative is Rabbit, which can

do wonders for opening up the upper back and neck, yet

is gentle on the lower back. Do shoulderstand

Iyengar-style, with a bolster, against a wall. Also be

careful with revolved triangle. If the back isn't

flat, move that hand out until it is.

 

4) MODIFY, MODIFY!! Don't get into poses that cause

significant strain on the part of your back which is

injured. Talk to your teacher about the pain you feel

and how the ashtanga makes it worse. He/she should

then pay clase attention to your alignment and then

give appropriate modifications.

 

5) Research. There are numerous books, videos and

articles on yoga for the back. A complimentary home

practice with emphasis on the back might do the trick.

My favorite back pain busters are: revolved side angle

(llooooovvve this pose), locust, cat/cow, crocodile,

half-tortoise, rabbit, side-plank (can be done with

bottom knee on floor), upward-dog, and of course,

savasana. Not all of these are going to be done in a

typical ashtanga class, but might make good

substitutions for some of the more spine-intensive

stuff.

 

6) Posture. Sit up. It really helps. I'm not kidding.

I had to put post-it's in front of my computer, at

work, in the car, you name it. But I learned. And it's

not that hard, once you build the strength.

 

7) Lastly, I see a chiropractor every few months. It

really seems to help me.

 

Don't give up hope! Yoga can be the greatest blessing

to some of us with back problems. The one thing I have

to caution about with ashtanga is that as class goes

on and we get a little tired, it can be a struggle to

keep the alignment intact. I think this can

potentially aggrivate back pain. Pace yourself, stay

focused on the spinal alignment, and pay close

attention to your body and it's needs and boundaries.

 

Namaste!

 

Brianna

 

--- deborah <parker_deb wrote:

> Hi there....I love my ashtanga yoga but my back does

> not! Im dealing

> with a disc problem...ie not something that can be

> "fixed" as

> such....managed to a degree.....At present Im not

> practicing my yoga

> as it seems to exacibate the problems...Im scared

> this will always be

> the case...what Im wondering is.... has anyone else

> had serious back

> injury and been able to continue with ashtanga? Any

> hints to minimise

> the strain on my back??? just some words of hope

> would do!!!!

>

>

>

 

 

 

 

 

 

 

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