Author: Admin Good Health
Yoga Workshop Wednesday – Chair Pose
Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched back · Shoulder hyperextension – arms and shoulders pulled too far backward · Knees pointing in towards the middle
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and lower abs · Reach hands and arms up and forward, not backward · Keep knees in line with toes · Not pictured, but still important, to control head and neck posture, slight chin tuck, not looking up and preventing head from hanging back
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Yoga Workshop Wednesday – Upward Dog
Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched back · Elbow hyperextension – elbows locked out and bent too far back, beyond straight · Head and neck hyperextension – head and neck hanging back, chin up
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and lower abs · Don’t lock out elbows · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up
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Yoga Workshop Wednesday – Cobra
Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched back · Head and neck hyperextension – head and neck hanging back, chin up
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and lower abs · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up
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Yoga Workshop Wednesday – Plank Pose
Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched, belly button hanging down towards floor · Elbow hyperextension – elbows locked out and bent too far back, beyond straight · Head and neck hyperextension – head and neck hanging back, chin up
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and bring pubic bone tucked up using lower abs · Don’t lock out elbows, keep elbows ‘soft’, use muscles around shoulders and shoulder blades. · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up, more towards hands or top of mat.
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Yoga Workshop Wednesday – Forward Fold
Common areas of hypermobility:
· Knee hyperextension – knees locked out and bent too far back, beyond straight · Pelvis rounded, abdominals not active
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How to control:
· Knee hyperextension – soft knees, don’t lock knees out · Aim tailbone up towards the ceiling more, abdominals active, lengthen spine vs rounding spine
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