Principle number 3: Optimal load on the skeletal system while performing asana (yoga pose)

Despite its physical hardness - bone tissue is characterized by dynamism and it responds to the loads applied to it. Among the student population, there are a variety of posture defects in which an imbalance is created in the loads applied to various structures in the skeletal and articular system. In these situations the loads exceed the normal physiological limits, and in a consistent and prolonged process, structural changes in the skeletal bones appear over time. This type of damage is usually irreversible.

This aspect often dictates the need for adaptations in the practice of yoga poses.
Here are some examples of common situations in the population where special attention is needed:

A.
Postural defects in the foot: The foot is the basis for body posture. It supports the whole body and allows balance and maintaining balance while standing, walking, or running. Deviations in the position of the foot can cause (as a chain reaction) various postural defects also in the upper areas and impair the optimal function of the whole body.

Common defects in the foot are characterized by a situation in which the medial (inner) or lateral (outer) border of the foot 'sinks' and is in a low, flat position and is therefore exposed to increased loads.

   

Fig. 3: Resting the feet and ankles in a normal position (A and in a state of imbalance (B) (from the book Posture and Movement - Zolberg, 2005)

The emphasis in training: In
poses (asanas) yoga of standing on one leg (wooden position, dancer, etc.), initial balancing of the foot is a necessary condition for balanced and safe training. Carrying weight on one leg in the situations depicted in Figure 3 may do more harm than good as it exposes the ankle and foot joints to increased loads, potentially damaging skeletal structures and supporting ligaments.

In yoga classes, a student who suffers from an imbalance of the foot will have difficulty stabilizing his body in exercises that work on standing balance. In many cases, the teacher offers a "solution" to the problem through wall support in a way that will make it easier for the student to stabilize himself. However, this solution to the problem "bypasses" the primary cause of the difficulty (instability in the foot). At that moment, the wall support allows "success" in performing the pose, but on the way to this "success" damage may be caused to various structures in the foot, which carry the bodyweight unbalanced.

B. Postural defects in the knee joint: The
the knee is one of the most complex and vulnerable joints in the body. The joint is located between two long bones (hip and calf) and is a weight-bearing joint. These facts cause the forces and moments acting on it to be particularly large and powerful. An unbalanced posture of the knee joint causes the weight distribution on the joint to be unbalanced, and it is prone to loads and wears.
                   
One of the most common posture defects in the population is characterized by overexertion of the knee joint diagnosed by side-view. The proper functioning of the ligaments and muscles that surround the knee allows for good support and stability, which prevents the joint from further dislocation and thus restricts its movement backward. When this support is impaired due to weakness or structural impairment, hyperextension is created beyond the normal range. This position deflects the joint from the normal posture and exposes the anterior aspect of the knee to increased loads (Fig. 4).
 

                              

Fig. 4: Overexpression of the knee joint (on X-ray and outside view)
                    (from the book Posture and Movement - Zolberg, 2005)

The emphasis on training:
In yoga poses that are characterized by a full raid in the knee joint, adaptations are needed for cases of over-raiding in the joint. For example, in the dog position, it is recommended to bend the knees slightly to avoid increased pressure on the front of the tibia. Another example can be given with respect to posture equilibrium poses in a half-lotus variation in one leg. In this position, in order to prevent injury to the knee, it is recommended to bend the knee slightly with the supporting leg, or to perform the standing without the lotus position.

third. Postural defects in the spine
Postural defects require special attention during practice. For example - in the case of scoliosis, a lateral (lateral) deviation of the spine from the midline is created, which is usually accompanied by rotation (horizontal rotation) in the vertebrae (Fig. 5).

  

Figure 5: Scoliosis

The emphasis on training:
In situations of scoliosis, special care should be taken in postures involving a vertical load on the spine (as happens in a posture of standing shoulders or headstands) because overload can perpetuate the problem and even aggravate it. These postures may be appropriate but in many cases, appropriate adaptations need to be made, based on professional medical advice.

Another common problem in the population is manifested by an increased arch in the thoracic vertebrae (kyphosis), characterized by shortening of the chest muscles, and the pulling of the shoulders and head forward (Fig. 6). Even in such cases, adaptations are required during the practice, in order to avoid overload and get the most out of the pose (Fig. 6).

Figure 6: Kyphosis (Zolberg, 2005)
      

       
Figure 7: Example of fetal posture adaptation (mudra yoga). Top: match what position Kipputo 
                    below: Perform Kamar position with the increased pressure that accompanies spinal vertebrae also the
                    neck

Summary:

"Permitted" and "forbidden" poses in yoga is a controversial topic and has been on the professional agenda of teachers for a long time. In our work as teachers, we are constantly faced with the challenge of giving our students the best lesson, tailored to the set of components related to their personality and body characteristics.

Most teachers encounter in their work questions that arise from the students such as: What does the pose work on? Why does it hurt me? What might be the source of my difficulty? How can the difficulty be overcome? How can I keep moving forward? Am I doing the right thing? This article will review some aspects in trying to address these questions while addressing content related to movement and posture characteristics while performing yoga poses.

Addressing kinesiological factors that influence the performance of the various yoga poses is a necessary condition for proper and responsible practice that will allow the teacher to work safely and out of an established understanding of body movement.

The approach that represents the spirit of things in this article, addresses linguistically the needs of students according to their unique movement patterns. These unique patterns depend on many aspects such as body type, age, health status, and even emotional characteristics. Thus, the main goal of this approach is not necessarily to "accurately perform the yoga pose" and the facilitation of the lessons should be of a special nature which is very attentive to the students and allows for many variations and "adjustments" (modifications) during the practice.