No pain no gain?
Anyone who goes to a weekly yoga class or practices for themselves at home regularly knows from experience that many Asanas are by no means always pleasant, but often associated with intense stretching feelings and even pain are. Although dealing with such sensations is an important part of serious practice, in most cases the attitude "no pain no gain" does not lead to the desired goals.
Good and bad pain in yoga
Paschimottanasana is a yoga posture in which you sit on the floor with your legs stretched out forward, grab your feet with your hands and place your forehead on your shins. The structurally supposedly simple exercise is a great physical challenge for most students with unexpected obstacles. This quickly leads to intense stretching pain on the back of the legs, which is often met with holding one's breath and clenching one's teeth. Overzealous or incorrect execution can also lead to pain and excessive strain on the lower back. The common strategy of just putting up with this pain and waiting for the exercise to end doesn't have much to do with it
yoga to do in the real sense.- Basically, in yoga, it is important to distinguish between "good" and "bad" pain. While the former are usually caused by liberating and desired stretching of shortened muscles, it is The latter mostly involves compression of bones or other structures that result from incorrectly performing the exercise.
- For example, the pain on the back of the legs in Paschimottanasana is usually one of the good pains, as the ischial and lower leg muscles (English: hamstrings) are stretched here. In most people, these are greatly shortened, which leads to a considerable restriction in physical mobility.
- Pain in the moveOn the other hand, especially in the area of the lumbar spine, this yoga posture is a sign of a wrong and overzealous approach. The mistake is usually that the lower part of the spine is not stretched forward, but rather bent, which Not only does it result in a hunched posture of the trunk, it also leads to an uncomfortable pressure being exerted on the intervertebral discs will.
Avoid injuries while practicing yoga
- Since it is not always easy for inexperienced and many more advanced yoga students to distinguish between good and bad pain, you should consider the always learn the correct execution of the exercises from a competent and experienced teacher who will always give you a well-founded and convincing answer to your questions can deliver.
- Note that even with so-called good pain, the extent of it matters. If the sensations get so strong that you can no longer breathe calmly and relax mentally, you have gone too far. You should always be in control of yourself, your body and your breathing to avoid injuries from overstretching weak muscles.
- The correct way to deal with pain is to go so deeply into a yoga posture that that you feel the (good) pain clearly, but that your attention is not completely absorbed by it will. Check the alignment of your body in the exercise and relax the area where the stretch is most intense with each exhale.
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If you follow these guidelines, you can slowly, safely and step by step get deeper and deeper into a yoga posture. Dealing with the pain in yoga becomes a meditative endeavor that can generally support your personal development. Note that any pain should go away immediately after performing the exercise. If you can still feel pain minutes or even hours later, you are certainly doing something wrong.
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