- Where we see it? Warrior postures in the rush to lift our chest up, back bends when we don’t have anterior strength to hold us, transitions if we let go of control to do it quicker
- How to correct it? Always lift from the chest and allow length in to the lower back, draw the naval in & up to support the lower back, encourage the tailbone to lengthen down if it flares backwards, lift the ribcage away from the waistband of the trousers.
- Where we see it? Chaturanga in more dynamic vinyasa classes, arm balances
- How to correct it? Strengthen your back muscles and appose all that pushing – add a lot of pull movements into your training outside of the studio. Move slowly and in full chaturanga avoid going beyond 90 degrees in the shoulders and elbows. Keep the chest open and engage the back muscles. In arm balances keep plenty of space between the hands so chest, try to avoid rounding in.
- Where we see it? Lots of forward folds, in fast paced classes again when your maybe not feeling warm and you rush into balance postures or the splits.
- How to correct it? Focus on engaging the quadriceps when you move forward into folds and work on strengthening through the front of the body rather than over stretching the back of the body. Make sure you thoroughly warm up when you practice and don’t rush or push – not worth it.
I originally combined these two as there was an error with my email distribution however I think they work nicely together so thats how I am going to share them 🙂
Meditation is a practice where by we train our attention and awareness to achieve mental clarity. It is not a state of forced silence, it is a state of emotional stability and calm.
Firstly most classes tend to give you 5/10 minutes at the start to settle in, to regulate the breathe, to ask your self how your feeling / where and if you are holding any tension. Think of this as a self check up. You don’t need a studio setting though – take 5 minutes at lunch, before work or to decompress when you get home.
Secondly the practice itself – a moving meditation. You are being guided by a teacher who hopefully knows what they are doing so you don’t have to think too hard or process too much. You can just be in that calm meditative state.
Thirdly classes sometimes include a guided meditation, or sometimes even solely this and it is known as yoga Nidra. By guiding breathing techniques, using a script, offering positive affirmations your teacher will assist and support your relaxation. Note here it is perfectly acceptable to have a little snooze if you become so relaxed you drift off.
Yoga isn’t the only moving meditation. Head out for a walk, maybe don’t take your phone. Grab your trainers and go for a run, maybe don’t get your phone. You see where I am going. We are so dependent and exposed to technology that is half life changing, half… life changing. Work it out.
Something a lot of people ask is how to find a good teacher and what type of yoga they should do. It is really personal. Teachers you may love, drive others crazy. You have to be open minded (patient) and try different teachers until you catch one whose classes you love – then hold on tight. You might love the intensity of a strong firey class, whilst other hate the power and the fast pace. Most studios offer an ‘introductory offer’ which is a great and affordable way to try different teachers and styles without committing to membership.