Movement Habits and their Effect on Yoga Practice
By Niki Vetten
There are three particular movement habits in asana practice that either cause or indicate problems with the hips: These will be covered in detail in separate posts, to keep posts shorter
1. Allowing the hip to push out to the side and not maintaining a level pelvis in the horizontal plane – lateral pelvic tilt 2. Hinging from the hips when folding forwards from a standing position or returning to an upright stance from a forward fold. 3. Arching the back and maintaining anterior pelvic tilt in your movements
It’s common for yoga-practitioners to develop weak Gluteal muscles from these habits because there are many muscles in the hip area that can be used to create the same movements and the result is overuse of some muscles and weakness of others. Weak Gluteal muscles cause instability of the Sacroiliac joint, because the muscle fibres of the Gluteus Maximus have attachments to the Sacroiliac ligaments down the length of the Sacrum. These muscles are further weakened and damaged through excessive stretching.
It’s important to remember that if specific movements and asanas are practiced with very little variation and no consideration is given to correcting habitual misalignments, muscle imbalances develop and quickly become painful. Sometimes professional treatment improves the pain but then the problems return because movement habits haven’t changed. The fastest way to resolve muscle-imbalance is with corrective exercises from someone who has assessed your movements and muscle strength but a long-term improvement depends on becoming aware of how you move and maintaining that awareness as you practice.
The process of reciprocal inhibition also creates weak hip muscles – please refer to Reciprocal Inhibition and Hips for an explanation of how hip muscles are weakened by particular asana sequences. ‘Yoga butt’ or Ischial Tendonitis is common in Ashtanga practice and is an example of reciprocal inhibition. An analysis of ‘yoga butt’ follows the posts on movement habits
Reading Sources: Kendall, Mc Creary, Provance, 1993, Muscles, Testing and Function De Franca, 1996, Pelvic Locomotor Dysfunction Ellenbecker, De Carlo, DeRosa, 2009, Effective Functional Progressions in Sport Rehabilitation
Author: Niki Vetten
Visit Niki’s Website: Yoga Anatomy for the Perplexed
Here are some of the other articles posted here by Nikki Vetten:
- Reciprocal Inhibition and the Hips March 9, 2013 By Niki Vetten Reciprocal Inhibition is a process that the body uses to create movements. All movement is controlled by opposing sets of muscles, called Agonists or prime movers, and Antagonists that create the opposing force which returns the part being moved back to its original position. Movement is also aided by other surrounding muscles, called ...
- Lower Back Pain: Some Yoga-Related Causes March 11, 2013 By Niki Vetten The causes of lower back pain are varied and complex. Physiotherapy texts state that in most cases it is impossible to pinpoint the exact body tissue that causes the pain and because humans have an upright posture, it is virtually guaranteed that everyone will have an episode of lower back pain in their ...
- Back Flexibility with Yoga March 11, 2013 By Niki Vetten As we get older our spines bend less, mostly because of the effects of gravity on the spinal discs, which begin to dehydrate and become compressed after 30, reducing the spaces between the facet joints in the vertebrae and limiting movement. Gravity and an upright human posture also causes some the spinal muscles ...
- How Hip Problems Cause Knee Pain March 9, 2013 By Niki Vetten Pain felt at the outer or inner sides of the knees is often directly related to the hips and can have a variety of causes, which need to be assessed and treated by a specialist. As explained in Knee Injury and Pain in Yoga, the Gluteus Medius stabilises the pelvis in a horizontal plane ...
- Wrist Pain from Vinyasa Yoga March 10, 2013 By Niki Vetten Vinyasa, arm balances and handstands often leave yoga practitioners complaining of wrist pain, especially at the Ulnar side of the hand, that is, the base of the palm furthest from the thumb. To combat this, the focus is on various hand positions, pushing down with the base of the thumb, rising up onto ...