Yoga for Shoulders – 7 Steps to Healing and Preventing Sports Injuries
As a whitewater athlete, I’ve had my share of shoulder injuries over the years. During my first couple of injuries, I was in my yoga teacher training and healed up pretty quickly; or so it seemed. As I got older, I developed chronic pain in my shoulder. I thought that I would just need to get used to the pain-I was an extreme athlete, and pain was par for the course, right? Then I began studying yoga therapy and playing around with some different yoga techniques. To my amazement, pain that I’d had in my shoulder for seven years went away in about two weeks with the right exercises. As the pain faded, I gained a safe range of motion that I never thought possible, and my strength increased. Now I can do all kinds of things that I had been told that I would never do again without surgery. My yoga practice and paddling are thriving, and my athletic life is opening up to new possibilities every day.
Inspired by my healing, I began educating myself further so that I could help other injured athletes use yoga to gain more freedom and strength in their bodies. For several years, I immersed myself in more therapy based yoga teacher training, and I taught yoga classes to people with shoulder injuries. Through the process, I discovered what shoulder problems are common in active people and what should be done in order to heal through yoga practice.
Generally, active people’s shoulders become injured because of trauma-such as a dislocation and/or repetitive motion and posture-such as kayaking or riding a bike. Obviously, after trauma, an injury needs healing time. If you experience pain in the following months or years, the injury has become chronic. Bodily imbalances then develop that are often similar to repetitive motion injury. Either way, the typical scenario is that the arm bone tends to move forward in the socket due to muscular imbalances. As the arm bone rolls forward, it causes the opening between the arm bone, the collarbone, and the shoulder blade to become smaller until it pinches on important stabilizing tendons causing pain and swelling. Further, when pinched, the tendons are cut off from the muscles causing instability in the shoulder. The symptoms of this are weakness and burning in the front and back of the shoulder and feeling as if your arm might come off as you reach for the shampoo bottle in the shower.
If you exercise and push through these pain sensations, go ahead and make an appointment with your orthopedist for surgery. The exercise will speed up the injury process, and you’ll need surgery pretty soon. Think of a rope moving back and forth between sharp rocks. What will eventually happen? By pushing through pain sensations in your shoulder while working out or doing yoga, you’re causing damage-pain and swelling are your body’s signal. If you truly want to heal, you have to learn to listen to your body’s pain signals and work within a pain-free range of motion, or you will be in pain and injured forever.
So, what should you do to heal or prevent this kind of injury? These are the steps that I take using yoga as therapy to help someone heal from a shoulder injury:
1. Breathing-learning to fully breathe in a relaxed body is the base of a yoga practice.
2. Bandhas–energy locks in the body, some of which create necessary core stability for yoga poses.
3. Releasing the fronts of the shoulders. This is stretching-kind of. I like to think of it as releasing-you are gently returning your body to its natural state.
4. Movement in the shoulder blades-your shoulder joint is actually only as mobile as your shoulder blades.
5. Standing poses-learning to move your whole body in a pain free range of motion.
6. Building core strength-not only strengthening your abs, but also your spine and shoulder blades.
7. Weight bearing poses on the shoulders-a culmination of all the previous techniques, learning to balance effort and ease in the body by moving through poses that develop balanced strength.
Can you get this from attending your local yoga studio? Maybe, but probably not in a general class setting. I’ve been in some classes where the teacher helped me tremendously. But in other classes, when I was moving improperly and making my shoulder worse, no one ever corrected me. Also, there are many poses done in general yoga classes that are not appropriate for athletes with shoulder injuries; some common poses will actually weaken injured shoulders. If you are an athlete with shoulder problems, you should make a private appointment with a yoga teacher who is trained and experienced in shoulder therapy for athletes. After you are healed and understand your injury, you will be free to go to any sort of yoga classes!
What about doing yoga on your own to heal your shoulder? That’s okay as long as you know what you’re doing. If you don’t, seek help-or you may never get to do your beloved activity again! A home yoga practice is good as long as it’s tailored to your shoulder injury. You can use a video as a guide, but make sure it’s okay for your injury. If you are going it alone, my advice is to always move slowly while you exercise and pay attention to your alignment. If you get pain and pinching, stop doing what you are doing and work within a pain free range of motion.
A path to healing is never quick and easy, but if you want to play hard, it’s essential. So, take the time and a little extra effort (and ease!) to get out of the pain and injury cycle and discover the amazing rewards of your accomplishment. May your shoulders be free!
2011 Andria Davis
Andria Davis is a whitewater professional and a registered yoga teacher. When not at her desk, she can be found roaming the world in a kayak, on a bike, on foot, or in a van with her husband, Leland and dog, Hudson. She teaches private yoga sessions for athletes and creates yoga videos for outdoorsy and athletic types, including “Yoga for Shoulders: Restore and Strengthen.” Find out more and see her whole line at http://www.yoga-ventures.com/
Article Source: http://EzineArticles.com/?expert=Andria_Davis
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A Guide to Determine Your Yoga Clothes
Yoga clothes are your companion for practicing yoga. Choosing your yoga clothes are not the same like choosing your aerobic clothes or any sport clothes. Remember, the right clothes will provide a better yoga experience. The essence of yoga is breathing and balancing. The motion is nice and slow, so it is recommended to wear breathable and flexible cloth. Perhaps, women would rather to choose skin tight clothes to make sure that they will be looked fashionable while practicing yoga. Well, it does not a matter to wear skin tight clothes but make sure that the materials are elastic and adsorb the sweat.
Yoga clothes for men are almost the same as the clothes for women barring the contour. Climbing pants can be an option for Yoga cloth, and also any climbing gear. Because of the poses use the foot quite a lot. These everyday clothes would support you to practice yoga at anytime you like. Yoga can be done anywhere even at the office during your activities. Yoga is part of life, it is your key of healthiness so you must practice it regularly and often.
Yoga clothes are usually made from spandex, nylon and a blended spandex and nylon. The cloth should not be heavy. However, it is not always being the case. Some T shirts made of cotton combed can also be use as Yoga cloth. For yoga practice at indoors, choose simple and light materials with the combination of 97% cotton and 3% spandex. These combinations are stretchable and quick drying. That is why most of yoga clothes are made with these combinations. Tips on choosing yoga clothes are choosing breathable but also warm clothing.
Yoga clothes are available in yoga equipments store. However, you may also purchase the cloth at the place you take the classes. They will help you choose the right cloth based on your yoga programs. Remember that each program may need a different type of clothes. By purchasing the clothes there, perhaps you will get special price because you are the member of that place.-By: Dhafin Nedrian
Dhafin Nedrian comes from West Java, Indonesia. He has, combined, over 3 years of experience in spa and yoga. You may want to check out other guide on spa tips and spa guide.
Bodette fitness column: There’s yoga for all sorts of people
Laura Albertson is an energetic registered yoga teacher. Later this year, she will be an internationally certified kundalini yoga teacher. She became interested after she attended a yoga class while in college at Bemidji State University.
“And now I teach yoga,” she said. The 28-year-old Albertson also is a runner.
Albertson offers several compelling reasons for people to add yoga to their fitness and wellness routine.
Yoga helps build awareness of your body and mind, she said. It can reduce stress, quiet the mind and release tension. It also helps build flexibility, lung capacity, strength and endurance. For anyone who is a walker, runner, cyclist, swimmer or multisport athlete, that sounds pretty good to me.
To help you sort out what kind of yoga classes might be best depending on your sport, Albertson offers these suggestions:
Lung capacity: Kundalini.
Flexibility: Any style of yoga, including hatha — the most common.
Strength: Power yoga, or any of the other styles.
Endurance: Any class of yoga with longer holds of positions.
Albertson notes that many people can start by talking to a yoga instructor to get recommendations on what style may be best for you. Also, you can try one class or instructor, and switch or move to other styles once you learn more about yoga.
Albertson says teachers in this area are supportive and collaborate in a positive way.
People need to find what feels right to them and what teacher works for them.
Yoga helps people get an appreciation and awareness of self, Albertson said. That can only help people when they are doing their sport. She offers a personal example. In April, she ran on a relay team in the Earth Day Half Marathon. She had a busy schedule before the race and didn’t have enough time to train as she normally would.
Because of the time crunch, she told me, she used her mental awareness techniques from yoga during the race to help her enjoy and finish well.
“You focus so intently on what you are going for — the goal — that it just happens,” she said. So there seems to be more benefits to yoga than just making your hamstrings more flexible.
Yoga not only can help your body, but also your life, Albertson said. You get a better awareness of your senses, priorities and surroundings. “It helps you enjoy life more,” she said. So, how do you get started?
Go to a class. There are many in the St. Cloud area. You can always do an online search at www.sctimes.com’s Find it Now or other search engines.
Also, ask people who do yoga for their experiences. Local locations include Millstream Wellness Arts in St. Joseph, Solomon Centre in Sartell (which is schedule to open early December), Midtown Fitness, Gold’s Gym, YMCA, and Mind Body and Spirit. Be sure to ask if they have classes for beginners. Another good place for newbies to start could be a community education class. Some local businesses have yoga classes in the workplace. Some classes also include meditation. Some instructors provide private lessons.
Albertson said each class ends in deep relaxation, which gives the body time to help the nerves, glands and internal organs. The relaxation lets your body integrate all the work you did in class, allowing your nerves, glands and internal organs to change at the cellular and subconscious level.
Finally, Albertson talked about the importance of learning to breathe. She said most people don’t know how to breathe properly and that can lead to stress and tension issues.
“Control your breath and you control your mind,” she said. “Breathing right could change someone’s life.”
Original Article Here: http://www.sctimes.com/article/20101121/SPORTS/111210031/1002/Bodette-fitness-column–There-s-yoga-for-all-sorts-of-people
Learning Yoga Techniques
Yoga is an ancient form of exercise wherein participants use certain postures in combination with dedicated breathing techniques to improve physical and emotional health. Unlike many other forms of exercise, yoga connects mind and body in a journey towards overall health. There are many forms of yoga techniques in practice today. Deciding what technique works best for you is a very personal choice.
The differences between yoga techniques usually lie in the yoga positions – or asanas. A professional yoga instructor can guide you through different yoga techniques and ensure that you are doing them correctly and safely. This can be enormously beneficial to you when determining what yoga technique works for you.
With the increased popularity of yoga, more and more yoga studios are opening in cities and small towns everywhere. Visiting the studios and participating in a few trial classes will quickly tell you all you need to know about yoga techniques.
Additionally, there are a multitude of DVDs and videos that will teach you yoga techniques in the privacy of your own home. This is an affordable way to give yoga a try; if you’re not comfortable with a particular yoga technique you are not committed to continuing with it.
To get an overview of particular yoga techniques before actually participating in them, go online to the get the most comprehensive information about yoga techniques – their background, particular postures, and health benefits.
Regardless which of the yoga techniques you choose, you should never begin any new exercise program without first consulting with your doctor. It’s important that you decided along with a medical professional what works best for your body.
Overall, yoga techniques of any kind benefit health dramatically. Those who practice yoga consistently report an overall sense of well being – increased fitness, flexibility, energy, and mental wellness.
So take the time to explore a variety of yoga techniques. You’ll be rewarded with a lifelong passion and an ever-present outlet for stress and tension. Yoga techniques, when done properly, will bring you a sense of peace and vitality that can last for a lifetime.-By: Michelle Bery
For easy to understand, in depth information about yoga visit our ezGuide 2 Yoga.
The Yoga Bible (Paperback)
Featuring over 150 yogic postures from the main schools of yoga, including Iyengar and Ashtanga Vinyasa, this guide provides a comprehensive illustrated step-by-step book to achieving the postures and advice on altering them where necessary with easier postures highlighted for beginners. The book also includes more advanced positions for experienced yogists, which will inspired them in developing their practice.
In addition to postures, the book includes notes on various types of yoga practices as well as a summary of well-known traditional schools of yoga and how they vary. Also inside, is advice from the author on breathing techniques and the benefits of yoga in healing, pregnancy, de-stressing and meditation.
Yoga for Mums To Be
“Enjoy your pregnancy and experience less pain, more effective contractions and a shorter labour”
You’ll have immediate lifetime on-line access to over 7 hours of practical demonstrations and instruction, broken down into easy to watch and follow video modules, all designed so you can practice in the comfort of your own home and in your own time.
I explain and demonstrate in detail each asana (position), and guide you through the correct breathing techniques, together with meditations specifically themed for pregnancy and birth.
Throughout the 6 Modules we’ll practice the asanas, to help you feel stronger and more comfortable, while gently encouraging your body to stretch and prepare for labour, including
•Seated Postures – including those for warming up the spine and shoulders, and creating space for your baby (great for heartburn too)
•All Fours Postures – helping to strengthen your arms and wrists, stretch the lower back, maximize the space for baby and the abdominal organs, and work with gravity encouraging baby to turn round
•Standing Postures – Strengthen and tone the arms and legs, support the lower back and encourage good pelvic postural habit Plus, how to tone your pelvic floor muscles, so you’ll be able to contract and relax your muscles at will, enabling you to help your baby move more easily through the birth canal,
And much, much more..
Choose the Right Gear For Yoga
Yoga is an ancient technique that have been practice by a lot of people for over 5000 years. Yoga is able to make our body healthier. Not only our body, but also our Mind as well. Three main things to do when exercising Yoga is doing poses, breathing technique and meditation.
Now days, technologies are advances. And people are getting smarter day by day. That is why, people also create some gear, equipment in order to practice Yoga more Comfortable and Easier
There are various type of gear or equipment that help us practice Yoga Even for a beginner who want to learn it from zero, such as a book and dvd about Yoga Exercise for beginner.
When practicing Yoga we also need Yoga Mat and Yoga Clothing to make our practice more comfortable.
- Yoga Mat
Yoga Mat is used for helping us to do Yoga Positions without having any discomfort. There are a lot type of Mat. Such as Sticky Mat, Handwoven Mat, Natural Grass Mat, etc.
People usually use Handwoven Mat to practice Yoga because it can absorb sweat, make our grip firm, etc. If you are planning to do “Power Yoga”, then i suggest you choose Sticky Mat.
- Yoga Clothing
The Clothing is also important when practicing Yoga The cloth must be Sweat Absorbent, Comfort, Attractive and Right Fit.
There are also other Gear to make our practice of Yoga easier, such as Yoga Foam Block. This block helps us to achieve the correct Pose in Yoga.
There are still other kind of Gear / Equipment that help us to practice Yoga but those above are the most important Gear that we use when practicing it. Those gear help us to practice Yoga more easier and comfortable.-By: Felix Harianto
From the above, We could see that basic yoga poses are not the only things that is important. Yoga Gear is also important when we want to learn about Yoga. People must also watch the important of detailed information about Yoga Clothing and Yoga Mat.
Pranayama Yoga Breathing Workshop
Pranayama The Self to the Soul www.yoga.org.nz in partnership with Paul Barton http://www.yogabop.co.nz
A foundation training initiation for the student intending to master the mind and self through the technique of Pranayama from the Hatha Yoga Tradition and strongly influenced by the refinements of Mr. B K S Iyengar. Pranayama is a profoundly detailed technique which when followed regularly for a long time, will provide you with the ability to train your mind and body to be responsive and to listen and see clearly into the events unfolding in your own experience.
This brings a profound shifts in conscious appreciation of life and your place in the stream of possibility. One sees clearly then chooses from the various states of consciousness available to a mind trained and re trained and separated from the egos continual drama of dualistic thinking and choosing. Life in true faith in the unfolding creative process becomes possible.
Category:
Education
Bring Fullness To Your Breath
The most important part of yoga practice is the ability to breathe deeply and fully. Proper breathing is vital to our health, mental focus and sense of calm.
In this free, introductory class, Kavita guides you through simple techniques to bring fullness to your breath; these techniques are useful both on and off the yoga mat. Bring the Yoga of the Breath with you wherever you go Duration: 7 min
Teacher: Kavita Maharaj
Yoga Breathing for beginners
A basic beginners yoga breathing routine a great start for any yoga class to centre the mind . Basic Pranayama is good for alot of aspect of yoga. The simple act of learning to control the breath has a number of beneficial effects on your wellbeing, ranging from increasing your energy, to improved relaxation into sleep. It purifies the body by flushing away the gaseous by products of metabolism and will also help you to remain calm in the face of the challenges that we encounter in our everyday lives. By harnessing the power of the breath the mind can be stilled and can be prepared for your Yoga practise.
