Yoga – de cate ori pe saptamana?

Acuma un an sau doi ani as fi spus de sapte ori, dar omul cat traieste invata si dupa mai mult studiu, plus propria experienta, pot sa spun asta:
Daca ne referim la meditatie si exercitii de respiratie, la a face bine si la a face lumea asta sa fie mai buna, spun sa fie de sapte ori:D
Daca ne referim la asane practicate soft si la cele restorative, de cate ori vreti dar nu exagerati cu durata sesiunilor, cu timpul petrecut intr-o postura, si nu uitati ca soft inseamna “ca pentru bunica de 80 de ani” – cu masura:D
Daca ne referim la practica in forta, nu mai des de patru ori pe saptamana.
Acuma va explicati de ce si la clasele mele vedeti cum alternez intre zile soft, cu zile in care practica este mai viguroasa, plus de ce prefer sa ofer o tema diferita fiecarei clase pentru ca sa nu apara uzura – care apare atunci cand repeti aceasi coregrafie timp indelungat.

Sa va dau exemplu un studiu realizat de dr Raza Awan  din care eu sper ca veti invata multe.
In special ca atunci cand profesorul va spune “ascultati-va corpul” are dreptate doar intr-o anumita masura, atata timp cat cei flexibili pe cand simt durerea deja este prea tarziu (de exemplu in cartilaj noi nu simtim durerea, iar durerea apare doar cand deja cartilajul e compromis – dor vecinatatile, doare capsula ce inveleste articulatia, dor ligamentele, dor tendoanele, dor insertiile muschilor, adica locul unde muschii se prind de capetele oaselor), deci ascultati-va corpul este important, dar nu este suficient. Iar cei care nu sunt foarte elastici si se forteaza sa devina ca si cei pe care-i vad in tot felul de poze, clipuri, sau si mai grav sunt “ajutati” de profesori sa-si depaseasca limitele, o patesc pentru simplu fapt ca isi depasesc nu doar limitele, ci isi depasesc starea de normalitate.

Sunt multe lucruri de invatat/schimbat si aplicat:

Deschideti si linkurile din text, aveti informatii utile!

Ashtanga Yoga inainte de anii 80′ (dau exemplu Ashtanga fiindca si in studiu se refera la ea, plus este o practica in forta) nu continea atat de multe forward bend-uri si push-ups-uri, femeile aveau o practica total diferita de cea a barbatilor, totul era mult mai simplu si usor.
In general cand ne referim la yoga multe inca nu au fost studiate asa cum se cuvine – de catre medici adevarati, nu de catre barbati in rochii lungi sau chiloti caraghiosi care spun ca x vindeca totul.
Explozia yoga in lumea occidentala este noua (recent noua) si totul s-a luat la pachet ca si cum X ar fi detinut adevarul absolut. Nu, X sau Y nu detin adevarul absolut, yoga nu este batuta in cuie ci yoga, in forma pe care o practicam azi (peste tot in lume, inclusiv in India) este vie si in continua schimbare.
Yoga initial se practica doar de catre barbati si azi vedem peste tot ca marea majoritate a practicantilor sunt femei, initial era vorba de 15 asane si acelea statice – Patanjali’s second-century Yoga Sutra mentions no poses at all, other than the seated meditation posture. The Sanskrit word “asana” literally means “seat.” The fourteenth-century Hatha Yoga Pradipika—the ultimate classical hatha yoga manual—lists only 15 asanas (most of them variations of the cross-legged sitting position), for which it gives very sketchy instructions.

datele statistice prezentate in film:

The data:

  • The sample consists of 70% women, 30% men: not surprising.
  • Average age: 40
  • Most commonly affected body part: lumbar spine, 40% of the sample. Disc herniation, disc bulges, sciatica. Many resulting from over-application of forward folding.
  • Awan had assumed that these lower back injuries would mainly occur in men with tighter hamstring muscles who would be forced into stronger spinal flexion. But women classified as “hypermobile” were most prone to lumbar injuries. He discovered that these practitioners had often been encouraged by instructors to push into and beyond the end-range of their motion.
  • 20% of the sample featured knee injuries involving torn cartilage, most taking 6-8 weeks to heal.
  • 15%: shoulder injuries, most common in women doing arm-balance poses.
  • 10%: neck injuries from headstand and shoulderstand.
  • Of the sample, 20% of injuries were sustained by yoga teachers. Awan remarks that coaches for basketball, volleyball etc. should know the mechanisms of injury for their sports and should know the proper techniques for avoiding them.
  • The fact that 20% of his sample are yoga teachers leads him to infer that a main mechanism of injury is overuse. Overuse is compounded by repetition, using the same muscle groups and actions, day in and day out.
  • 45% of injuries featured an increase of yoga practice as an onset condition.
  • 25% of injuries came from beginning teacher training.
  • 3% of injuries came from from harsh adjustments.- I believe that the rate of injury occurring through adjustment is much higher, and possibly underreported because of fears of interpersonal or even legal conflict.
  • Awan recounts, somewhat disbelievingly, the story of a hypermobile patient who was injured when a teacher stood on her back with both feet.
  • I think the good Doctor is perhaps unaware of the ample video footage of several of the founders and central teachers of MPY doing exactly the same thing.
  • 40% of injuries were sustained by those who were practicing 3x per week or more.
  • Poses most likely to cause injury: forward bending in either standing or seated positions. Featured in 40% of recorded cases. This is an essential movement in several postural vocabularies.
  • 10% of injuries were incurred through backbends.
  • 10% of injuries were incurred through rotations.
  • 7% of injuries were incurred through arm balancing.
  • Typical high-risk postures: pigeon, headstand, arm balances, arm binds, lotus, warrior one, crow, shoulderstand.
  • Awan recounts an outlier story of a thin male practitioner who lost control of his wrist and hand after performing an arm bind that compressed his radial nerve. Awan says that he’s beginning to see other nerve injuries that come from poses that apply prolonged pressure.
  • He wonders aloud whether headstand and shoulderstand should ever be taught in level one classes.
  • He wonders aloud whether hypermobile and non-hypermobile students should be in the same classes at all. Classes for the hypermobile could focus primarily on strength training, and not put them at risk in by encouraging end-to-range-and-beyond stretching.
  • He wonders aloud whether any fixed set of asanas can be healthful, and whether a series should be changed for those who practice 2 or more times per week.

Concluzia serii – Echilibrul este cel mai bun! Si nici realismul nu strica:D
Xo, Sanda
facebook: SYoga

P.S. da stiu ca unii vor face ochii cat cepele si se vor intreba de ce va recomand masura cand as putea sa va recomand sa ne vedem zilnic, de ce imi subminez veniturile/reduc numarul potentialilor clienti…nu pot, e vorba de sanatatea voastra:D
Si, ba da, ne putem vedea zilnic fiindca clasele mele difera, la fiecare eu pun accentul pe altceva, deci nu repetam la infinit aceasi coreografie.

P.S.2 in orice alt sport/activitate fizica va puteti intalni cu aceleasi probleme daca exagerati – “the rate of injury among yoga practitioners is not higher than for those engaged in any other sporting activity. For instance, 70% of runners are injured every season, and the percentage is higher for basketball players.”

Adaugat in 1. SYoga - cursuri yoga Cluj, 2. Do Yoga & Be Happy & Eat Well, Ashtanga Yoga, Learn, Unlearn, and Relearn
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One Response to Yoga – de cate ori pe saptamana?

  1. Inca un articol excelent.

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