Yoga injuries

Yoga Discussion General Yoga
#1

Hello,

There are some unquestionable benefits from yoga, but in my case lower back pain and an annoying sciatica-like pain on my right buttock-hip have developed.
I have noticed that the more I practiced it, the more my lower back felt strained.
Pigeon pose was fine at the beginning, but now I have to stay away from it, because I am afraid of injuring more my righ hip.
I also had the misfortune of finding a teacher that wanted to give us a massage on our lower back while being in child pose: that did it ! THe pressure she exercised on our lower back seemed to open up my hips in a bad way.

Any experts among us who could say how to avoid yoga injuries expecially for certain more challenging poses ? How to recognize a good instructor from an incompetent one (despite appearances) ?
Do you actually know of a yoga book that describes what muscles are involved in each yoga pose ?

Thank you,

Grazia

#2

Namaste Grazia,

Please see Mukunda Stile’s book “Structural Yoga Therapy” for anatomy and descriptions of where the sensation of the poses should be felt. You are guided through a series of range of motion to identify weak and tight muscles. A qualified instructor can provide modifications or alternate poses so that injury does not occur and discomfort is reduced. If you would like to you may write to Mukunda on this forum under Mukunda’s Q&A.

Low back pain and tight hamstrings often accompany one another. In general, forward folds can irritate sciatica due to the stretch placed on the nerve. A tight gluteal muscle (piriformis) can be released by a competent massage therapist, and is frequently the culprit in sciatic syndrome, if it is not caused by a disc condition in the lumbar spine.

I would recommend that you get a copy of Structural Yoga, do an analysis for yourself and practice the single joint mobility movements to free up the restrictions in the hip, buttock, legs and back. By training each joint to function effectively with single joint movements, more complicated whole body movements can be done with greater ease. Finally, it is your responsibility to practice asana within the comfort zone of your physical limitations. Pain, strain and injury do not serve you. Place your attention in your body and gradually move through the first boundary of resistance with appropriate breath work. Do not judge your yogasana on the outer form.

Namaste,
Chandra