yoga therapeutics

Avoiding Wrist Pain in Yoga

Practising yoga asanas require us to bear weight on our hands a lot of times. Just think the usual suspects – planks, downward dogs, chaturangas – and throw in the occasional (or for some, frequent) arm balances and handstands – that’s a lot of bearing of weight on our palms!

Wrist pain is one of the most common issues in class, and it’s understandable. Sometimes, the pain can be so unbearable or distracting that it prevents us from going further into the practice.

The hands have so many tiny, underdeveloped muscles that tire easily, making us want to collapse into the base of the hands (the meatiest part of the palm) to give the little muscles a rest, but this in turn hurt the wrists. 

This diagram gives a good illustration on how to distribute the weight in your palms and avoid wrist pain in yoga.

YE avoid-wrist-pain.jpg

If such details don’t work for you, keep in mind these few points:

  • Spread your fingers wide!
  • Press all ten knuckles and ground the fingertips into the mat.
  • Try to have the weight distributed equally across the inner and outer palms
  • Feel a suction right in the middle of the palms lifting upwards, this will awaken the forearm muscles to help prevent collapsing all the weight in the base of the palms.

Whatever you do, try not to get discouraged. The muscles in the hands will build up over time with consistent practice, and hopefully the wrist pain will be a thing of the past.

Try it and let me know how it goes!


Simple Stretches for Healthy Shoulders

Have you got rounded shoulders? Well, think about how much time we spend hunching forward – whether you are in front of the computer, texting, driving or even preparing meals in the kitchen. All these activities involve us to some extent to be creeping our shoulders and head forward. It’s no surprise that rounded shoulders is a common syndrome amongst many of us.

While we can’t avoid these in our lifestyle, it is important that we maintain the health of our shoulders to counter or ‘undo’ the effects of all the hunching.

Here’s a short sequence for healthy shoulders. This set of movements takes your shoulder through the full range of motion which is vital to ensure the vitality of your shoulders and enhance functional movements.

If some of these are inaccessible for you today, use a strap, towel or scarf. MAKE IT WORK FOR YOU! Hold and stay for 5 to 10 long deep breaths!


What Yoga Therapy can Do For You?

Yoga Therapy is the adaptation of yoga practices for people with specific health concerns or challenges, which could be physical, emotional or physiological. Unlike a typical yoga class, yoga therapeutics is typically conducted on a one-on-one setting as the practice is specially designed to meet the needs or goals of the student.

Yoga in general can help reduce stress, cultivate a peaceful state of mind, and help you create an overall sense of well–being.  Yoga therapy classes are healing and gentle, with the aim to restore balance in the body and mind. A typical therapeutics session may include breathing exercises (pranayama), yoga postures (asanas), meditation to improve mental and physical health.

Our body is all interconnected. Our state of mind affects the parasympathetic system which affects the tension in our body. Most of the times, emotional tension is one of the factors that contribute to any physical ailments we may have.

Because of its holistic approach towards mind and body, more western doctors are prescribing yoga therapy as an alternative form of natural treatment to complement traditional medicine or physiotherapy.

Many people use yoga therapy to manage:
- mental and emotional problems, such as stress, anxiety, or depression
- conditions and disorders, such as ongoing lower back pain
- chronic or long-term pain
- overall health and well-being

Some specific conditions that yoga therapy has been known to help include Anxiety/Depression, Arthritis, Frozen Shoulders, Back Pain, Neck and Shoulder Tension, Sciatica, Scoliosis, Osteoporosis, Physical Injuries and other Musculoskeletal Issues, among many others.

Whether you are facing a serious condition, recovering from a physical injury or surgery, or dealing with mental and emotional issues, Yoga Therapy can help you on your way back to vitality and wholeness.

Contact Us if you are interested to schedule a session.