Keywords: Overly flexible,
hyperflexible (June 2004)
ORIGINAL QUESTION:
Greetings, I have a student who is very flexible,
too flexible. When doing a hip opener she moves too far causing
damage. Is there something I can do to help her practice
yoga without harming herself? Her physiotherapist suggests
she not do yoga at all.
Thanks and keep well, Karen
538 - B Yates St.
Victoria BC V8W 1K8
Ph/Fax 250. 385. 8090
ANSWERS:
From: Nicole DeAvilla Whiting AYTT 1984, Marin
Co. CA
Dear Karen,
There are two ways that you can help your
student. First of all, have her stop working on flexibility, especially
in the areas that she is prone to injuries. When the rest of the
class needs to do some flexibility work, have her do a strength
asana. An adaptation for example would be in a forward bend, instead
of going all of the way down, have her hold at different points
along the way to strengthen her back. Be sure her back is maintaining
its natural curves, there is no strain on her back and that she
is engaging her thigh and upper gluteal muscles. Give her a few
easy to do strength asanas that she is comfortable with to do when
the rest of the class is doing other flexibility work.
Second of all, watch her alignment carefully.
Chances are that she hyper extends her joints. Correct her diligently
to help her retrain her body and give her strength. After she builds
sufficient strength, she will once again be able to work on flexibility.
However, at this point, flexibility work is bringing her more out
of balance instead of into balance and is not safe for her yet.
Let me know if you need more specific ideas
for strength asanas and ways to correct for hyperextension.
Namaste,
Nicole
From: Dr. Josette Addarich, AYTT Nov 03
Dear Karen,
Joint over flexibility is not damaging, unless
the person is pushing themselves to the point of pain, or destroying
the integrity of the joint. A simple and easy way to help your
student, is to encourage them to not go to the their "full" range,
but right before it. Remind them that Raja Yoga has many petals
and asana is only one. Encourage this person to hold a correct
asana longer, to encourage the strengthening of not only their
muscles but their inner awareness of the energy flow.
You can also encourage strength building postures,
esp. if they already have the flexibility part. Increasing the
stability around their joints by muscle strengthening is vital.
You could also encourage weight training, without post stretching
to aid in building muscle strength. Again all within the limits
of this persons ability and willingness.
Best wishes.
Georgia Stansell, RYT, AYTT May, 01
Palmer, Alaska
Energization Exercises!
Use props so that she is LIMITED in her range
of motion. [in hip opener when the leg is rotated outwards, place
a bolster (or two) so that her leg cannot go too far.]
Most importantly, she will have to learn to
not move too far into a pose and how to manage her body's flexibleness
so that she doesn't invite injury.
When I have an 'Ultra Flexible' Student, I
tell them that "Less is More".
The key is in the breath, not how far we can
go into a pose!
Cheers!
from Korelle Hendee, Rushford, MN
Greetings. I thought I would share a few similar
experiences with very flexible yoga students. I have worked with
high school and college students, some of which were extremely
flexible. I relied a lot on props to help them position themselves
and give them reinforcement. For example, doing Vrikasana (tree
pose) with the back against a wall to keep the hip from opening
too wide. We experimented with slightly sitting on a chair in virabhadrasana
(Warrior II) to keep them from lunging too deeply or straining
the legs. Working creatively with props as reinforcement and support
rather than aids to deepen stretches might help. I used the wall
often and also gave certain cues to bring awareness to joints and
how to activate muscles to support the joint. In addition to traditional
yoga postures, I wonder if energization exercises might be key
in building body awareness, strength, and increased energy before
the stretching asanas? My students seem to enjoy it when I mix
postures with energization exercises like the Super Conscious Living
exercises.
As someone who is still healing from strains
caused from a previously aggressive approach to yoga, I have learned
and continue to learn about practicing ahimsa while doing asanas.
Perhaps this is why the Yamas and Niyamas come before Asana in
Patanjali's 8-limbed path. As I have become more bold and open
with sharing yoga philosophy in my yoga classes, I have noticed
a shift from strain to relaxation, from effort to ease, and awkwardness
to gracefulness in my students.
In response to the Physiotherapists suggestion,
I think that often some medical professionals assume most yoga
to be the pretzel performance type. Last year after my knee surgery,
with a huge brace and crutches for 8 weeks, I surprised myself
at what I could do with total respect for my body. I indulged in
props! I did many Energization exercises on the floor. It wasn't
limiting at all. It was fun, new, and exciting, and helped me heal.
Had I asked my surgeon if I could do yoga 3 days after surgery,
he might have chased me out of his office. It is empowering to
give ourselves permission to try new things and be creative while
working with our unique bodies and situations. I have discovered
that there are many people who are afraid of yoga, especially now.
My training with Ananda taught me that yoga relieves our fears
and helps us feel at home in our bodies. It is interesting to help
those who are "overly flexible" because it seems that
more people claim to be inflexible. Hatha yoga is the art of balance,
and each day is a new journey. Best wishes, Korelle.
Mark Beach 2000 YTT
Aloha Karen,
I am not an expert on this by any means but
I can offer some ideas that are based on my experience as a professional
dancer for 18 years as well as observing super flexible dancers
and the problems they dealt with. Having super flexibility is great
if you have the muscle strength to support the movements whether
it be dance, yoga, or athletics. I noticed the super flexible individuals
had less muscular strength overall (there were exceptions with
proper training), and were prone to injuries more often. The most
noticeable pitfall for the super flexible, and again this is only
my opinion, is that they took it for granted and would move their
bodies without focus and awareness. This is what caused injury
and not the activity per se. All physical activity should be done
with attention and after warming up.
The energization Exercises are an excellent
start, as they bring our awareness into each muscle group. I think
it is important to have someone with this predicament learn to
slow her movements down and be aware of the movement going in and
out of the poses keeping them simple and shallow. Being super flexible
does not necessarily mean they are ready for advanced posturing.
Since we want to tune into the flow of prana/life-force as we open
the energy pathways this can be accomplished with the absolute
basics. Light weight training would help her to strengthen her
muscles and become more aware of her body and movements by focusing
on the exercises. Again, we see students from time to time who
have some natural ability with yoga and end up overdoing it trying
to go too fast. Perhaps a personal trainer could help her strengthen
the muscles while she learns to stay present in the body with the
basic movements of hatha yoga.
I hope this helps in some way.
Aloha, Mark Beach
markwbeach@hotmail.com
From Hanuman Novak:
Smile-utations Karen
This is an excellent place to practice "mindful" yoga.
For most of us we have resistance before there is pain, but obviously
your student doesn't, so she needs to move more gently, more consciously
into the poses, and stopping as the resistance begins. While for
most of us gently pushing our limits is a good thing, for her it
is a dangerous thing. Hope this is helpful.
May your days be as wonderful as you are ...
Hanuman (George) Novak, R.Y.T.
From Jacqui Farless:
I have a client who, too, is overly flexible.
Her doctor told her that her ligaments were "gone" from
lack of use and would never come back. I did not have her work
at flexibility exercises, but on asanas that strengthen the joints.
Standing poses are good for hips (and knees and ankles, too). One
legged poses like Vrksasana, Ardha Chandrasana (the one where one
leg and one arm take the weight), and Garudasana. Also beneficial
to the hip muscles are leg extensions and rotations done both standing
and from table top position. The muscles strengthen and hold the
joints intact. Their stress on the bone may even help the ligament.
My client moved like an old woman last year (she was 50). This
year she springs along like a young girl!
Additionally, although it is not within our
scope, you may suggest she consult a nutritionist about the advisability
of adding mineral supplements like selenium and silicon which both
help to strengthen ligaments.
Good luck!
Namaste,
Jacqui Farless
This is Susan Hayes, AYTT Summer 1999. My e-mail
address is susan@mountaintopyoga.com .
The rule-of-thumb that I was taught re: overly-flexible
students: have them take the posture (gently and slowly) as far
as they can; then reduce it by 50%. That's where they should stay.
Good luck!
Susan
From Beth Howard, Cheyenne, WY
Hello, Karen:
If your student is injured currently, it may
be appropriate for her to discontinue yoga practice for awhile.
When she is ready to resume practice, I would recommend that she
begin with a well-supported restorative yoga practice (i.e. using
lots of props to both support her and restrain her from "going
too far" in the postures).
A restorative practice will allow her to explore
deep listening to the body and she will learn to use the gentle
breath to surrender into the poses safely. Further, this deep listening
will allow her to explore the practice of ahimsa – learning
to practice yoga with the deepest respect for her body and in such
a gentle way that she will not cause harm to herself.
This is likely to bring balance both to her yoga practice and to
other areas of her life!
The Expanding Light's restorative classes
are a wonderful opportunity to learn more about this practice.
I also recommend Judith Lasater's fine book Relax and Renew
--Restful yoga for stressful times. The book offers clear
explanations and photos. If hip-openers are practiced at all, at
first, they should be well-supported and the book offers excellent
illustrations of how to set up in the poses with appropriate props.
Wishing you and your student many blessings,
Beth
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