Pain while doing yoga

Yoga Discussion General Yoga
#1

Hi,
I’ve been doing some yoga for a little while and I’m not a particularly flexible person so I’m partially doing yoga to improve that aspect.

What I’ve found though is that when I’m in, I think its called the plank position or any pose that involved putting the hands on the ground underneath the shoulders as if you’re in a crawl, my wrists get extrmemly sore just by being bend against the ground as my palms are placed against the floor. In particular poses like the side plank position where one hand and foot support the whole body’s weight makes the most uncomfortable pain.

The other sort of pain I have experienced is not really pain, just that when my head is upside down I feel an unpleasant blood rush and it puts me off from doing poses like that.

Am I doing the poses wrong or is there a way I can improve my practice because I’m keen but I’m starting to doubt if yoga is an exercise that is suited to me. Does anyone else feel such things?

Thanks!

#2

You’re bound to a bit “uncomfortable” when you first begin because your body is not used to be put in those positions. Just go easy on yourself and eventually it will come with time.

Instead of full plank, try starting with your knees bend so it’s not as much pressure on your wrists and I would probably cut out side plank until you’re comfortable in plank.

#3

Thanks for the advice. Yes, I’ll have to do some easier ones consistently first. Are there any exercises you recomend for me to do to ease myself into getting more comfortable while doing yoga?

#4

When I first started I just did the positions I learned until I was comfortable and then I moved on to learn more. I don’t know what exercise advice I can give you other that that. lol I’m bad at giving advice!!

How are you learning? DVD, book, class?

#5

You mention two separate issues; the wrists in when the limbs are weight-bearing and the nature of the pose while inverted in a standing forward bend.

For the first issue, if you are not having the same issue in Adho Mukha Svanasana (downward facing dog) then consider a foam or wooden wedge (wrapped with a sticky mat remnant). Place the wedge at the font of your mat and use it with the thicker section at the wrists, the thinner toward the fingers. This would be use for Urdhva Mukha Svanasana, Bhujangasana, Phalankasana, Ashtanga Namaskar, and Chaturanga Dandasana. The wedge reduces the amount of flexion in the wrist joint.

Without that prop the student can try or be taught to root the finger mounds appropriately, thus reducing the load at the heel of the wrist. This is an appropriate action for these poses even when no wrist issue or pain is present.

Another prop that is typically employed are the Gripitz handles. In the poses the student holds the handles of the foam dumbbells. In this way the wrists are neutral rather than flexed or extended.

If the pain is too much for any of these to bring ease to the poses then either modify the poses until the breath is easy and there is no joint pain or get off the mat and move to a wall for modifications there.

Relative to standing forward bends, there is some adjustment to this sort of pose, or any other pose where the heart is below the pelvis (inversions). It is important that the student continue their breathing (not hold it) and not remain in the pose to the point of dizziness or headaches.

#6

Thank you so much!! Thats a whole heap of good advice that I will take to heart while i do yoga.

Another weight bearing issue I’ve had is that my arms (or legs) when in a pose, start to tremble. Is that just because I’m not used to staying in a limb weight bearing pose for several breaths?

#7

It may be for several reasons. However, regardless of the reason it is not something we are seeking in the practice of asana. Best to read my teacher’s response as it is more sound and more articulate then my own and thus it serves both you and yoga greatly.

#8

My interpretation of the last question is slightly different.

The referenced article discusses uncontrollable shaking after practice, whereas the question relates to shaking while holding the pose. The latter is quite normal.

Shaking happens because the muscles are too weak and are tiring under the exertion. I personally experience trembling of the abdominal muscles while holding boat (Naukasana). Holding the pose despite the tremble will strengthen the muscles and over time the trembling will lessen and stop. Remember to breath in the poses as this will bring oxygen (fuel) to your muscles and may reduce tiring - and therefore lessen the tremble.

Jez

#9

make sure that u are not doing the wrong posture, if the posture is not comfortable for you change to another posture .