There are many things that I miss about in-person yoga classes including the relaxing smell of burning incense as O bends me into a child’s pose, the soothing sound of my instructor’s voice guiding me through the postures and the warm environment that makes my muscles loose and supple even before I start. It’s safe to say that trying to train at home with a questionable connection while wearing three layers to avoid turning on the heat isn’t quite the same thing.
But the part that I miss the most is that there’s no one to tell me when I’m doing things wrong. According to Bupa, 7.2 million people in Britain were injured while exercising during the lockdown, mostly while trying to take online classes.
Conversations with co-workers suggest they are also injured, seeking advice on shady wrists and lower back pain. But of the Stylist Team experience, our pain often results from gentler, restorative practices, rather than the high intensity training you imagine would lead to injury.
Since yoga offers so many benefits for the mind and body, I would hate to give up my practice. But I knew I had to check my form. So I took the Strong Women team’s dilemmas to Talkative dobson, yoga teacher and founder of FLEX Chelsea, who shared her wisdom on how to nail the painless home yoga practice.
“How do I stop wrist pain in a descending dog?” “
âWrist sprains are one of the most common yoga injuries. In the descending dog, there is a lot of pressure on our wrists, and as naturally straight beings we are not used to it, âsays Chatty.
To relieve stress in the joints, make sure your wrists are warmed up before practicing:
- Start in a tabletop position (on all fours with your knees under your hips and your wrists under your shoulders). Gently rock back and forth, make circles with the body around the wrists.
- In a kneeling position, intertwine the fingers, bring the palms together. Make circles with your fists going back and forth.
“When it comes to running a dog down, the best way to prevent pain is to have your hands in the right position: fingers spread as far as they can with your middle finger or the ‘V’. with your index and middle fingers (depending on your shoulder mobility) pointing straight forward – making sure you grip the mat with your fingertips and especially your thumbs, rather than offloading all the weight into your wrists.
âTo further relieve some of the pressure in the pose, you can place the base of your palms on a rolled up towel. Another very easy way to make your wrist posture easier is to strengthen your joint. You can do this by squeezing a stress ball while watching TV, scrolling Instagram, or cooking dinner.
“How can I feel a deeper stretch in the child’s pose?” “
âThe child’s pose is a great restorative stretch for the spine and it doesn’t need to be strained. But if you want to increase the stretch, roll your tailbone, pushing the base of your spine toward the soles of your feet, and move your hands out as far as possible to lengthen the spine.
âYou can find more room in the open hips variant, where your knees are the width of the mat and your body rests between the thighs. If you still don’t feel anything, hold the pose for 2-3 minutes. This will allow the muscles to relax and relax, so that you can deepen the posture.
“How to avoid lower back pain in ascending dogs?” “
âThe upward dog is a powerful backbend and opens up the heart, so you can’t go straight into the pose when you’re not warmed up or have a stiff spine.
âBefore performing the movement, make sure your glutes are engaged by squeezing your butt muscles – this will protect your lower spine. Push the floor with your hands so that your arms are strong and bring your shoulders and lower back together. This allows the lower back to be supported from the top and bottom, so that there should be less stress through the spine.
âThere’s no point in putting strain on your back for a pose, so if you’re still in pain, take a step back for the cobra pose. Give yourself time, you will get there.
How to do the cobra pose:
- Lie face down on your mat with your arms bent along your sides so that your palms are near your head and your forearms down.
- Tighten your butt muscles and roll your shoulders back as you begin to lift your chest off the mat.
- Remove your hands from the floor if you can, making sure to push your pubic bone toward the floor.
- Release by bringing your chest back to the mat.
“How can I actually ‘square’ my hips? “
âThat’s a phrase yoga instructors love, me included. Yet even as I say it, I wonder how many people know what I’m talking about.
âIn the vast majority of postures, we have to try to keep our hips ‘square’, that is to say aligned with each other, that is to say that they are not in front / in the above the other. But often our hips can get out of alignment in yoga for all kinds of reasons, including tight hamstrings and psoas (the muscles connecting your hips and pelvis). For example, when stepping into a lunge, the back hip might drop back, but you generally want both hips to stay pointed forward.
âThe easiest way to realize where your hips are is to put your hands on them. This way you can see if they are lined up or if one is miles apart. Feel your body and work it in alignment. It may not happen instantly due to tight muscles, but you will get to know the right feeling and eventually you will.
“How can I improve balance in one-legged poses? “
âBalance involves more core strength than you might think, so if your core muscles aren’t engaged you’ll likely end up wobbling. Your chest should be slightly lifted with your back muscles engaged and abs tight.
âYour feet are also important. Make sure your weight is distributed evenly across the heel, ball, and toes of your standing foot. It seems obvious, but this is often what causes the oscillation.
âHowever, the best way to correct poor balance is to create a micro-curvature in the standing leg. The leg muscles will become more engaged, so you will have more control over the entire posture. And that goes without saying. , do not look around! Keep your gaze on a focused point.
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