Yoga Injuries have reached epidemic proportions. Some physical therapists have estimated that almost 30% of people who do yoga have suffered yoga injuries. According to US government figures, Hatha Yoga is causing more injuries than any style of movement exercise since high impact aerobics in the 70's.
Many people think yoga injuries are caused by people pushing too hard or from inexperienced teachers. These reasons are certainly true but the biggest reason for yoga injuries never seems to be mentioned. Most yoga injuries are caused by putting the body in positions that are unnatural. According to exercise physiology, the most compressive position for the human spine is sitting down with the trunk at a right angle to straight legs. Our lumbar spine is compressed and the sacrum is flattened and forced to collapse out of its natural upward flow. The oxymoron is that many yoga poses require you to place your body in this dangerous right angle position with the idea that your body will learn to "open". This movement is not functional and has nothing to do with the way your body is designed to bend. We all need the lumbar curve and sacral platform to support our trunk and act as a shock absorber for the spine, hips, and knees. Avoid yoga injuries by staying out of the right angle and making sure that all yoga poses you do support the natural 4 curves of your spine and allow you to breathe deeply.
Michaelle's Book YogAlign® Pain-Free Yoga from Your Core Available NOW!
AVAILABLENOW
384 pages of both theory and practice
Over 200 illustrations and photos
One hour YogAlign DVD
This book is a true labor of love, taking me over 5 years to write and self publish. With this book and DVD you will be able to practice YogAlign on your own, establishing self care as your best health insurance. After reading this book you will have the tools to practice any style of yoga more safely following the YogAlign principals of natural alignment. I have included dramatic case histories of people who attained graceful natural posture, relief from chronic pain and a deep sense of inner peace practicing YogAlign. It is my hope that this book will help people learn to do yoga and stretching safely, achieving maximum benefits with no pain or injuries.
Yogalign Pain-Free Yoga from Your Core Reviews:
"The blending of spinal muscle kinesiology, traditional yogic breathing and joint protection with focused positional and movement awareness advocated in the YogAlign system places it at the forefront of the evolution of yoga practices. Michaelle Edwards diligence brings us leading-edge practices that can be used by health and fitness professionals to teach dynamic movement control while essentially
eliminating the possibility of injury." Doug McGregor - Physical Therapist
"Since Victorians walked around with books on their heads, good 'carriage' or good posture has fallen out of favor. But that does not mean it has fallen out of importance: it is the place from which we move. 'Acture' (a better word for it - posture in action) needs to be reinterpreted anew for an electronic generation. Michaelle Edwards bases her YogAlign system on sound principles, with practical and useful exercises and awarenesses. This book is a useful tool for yoga teachers, as well as a good adjunct book for bodyworkers."
Tom Myers, author of Anatomy Trains and Fascial Release for Structural Balance
"Michaelle Edwards aims for nothing less than a revolution in the way yoga is understood and practiced. YogAlign is packed with well described anatomy and well researched principles of body structure. The author's dedication and spirit will inspire you with her vision of a pain-free yoga path to a naturally aligned body."
Mary Bond, Author of
The New Rules of Posture: How to Sit, Stand and Move in the Modern World.
"Michaelle Edwards raises a red flag on the prevalence of injuries experienced by people practicing yoga today. Not only does she detail common poses and practices that are at odds with the natural human design, she provides safe, rehabilitative alternatives throughout this richly-illustrated, well-researched guide. An important paradigm-shifting contribution to the world of yoga!" Kathleen Porter - Natural Posture Solutions
Mythbuster # 1
Yogis have been practicing yoga poses (asana) for thousands of years. Recent academic research shows that most yoga poses actually originated in the early 20th century and are more European in origin. Mark Singleton's book Yoga Body, The Origins of Modern Posture Practice, shows how modern yoga poses were created from a mix of Western Contortionism, military drills, and women's gymnastics, combined with ancient Yoga philosophy texts such as the Yoga Sutras and the Upanishads.
FACT: There is no evidence in the Indian tradition for modern asana practice. Yoga poses are not ancient and need to be bio-mechanically tested to establish their true value. Modern Indian teachers created postures as part of a global movement that combined religion and spirituality with physical culture. The YMCA, Spiritual Calisthenics, and Muscular Christianity all were established in Europe before the turn of the century. This was a reaction to the ease of life created by the invention of machines during the industrial revolution. Many people felt that man would fall into moral and physical decay and Yoga as now practiced today was simply a part of that movement.
MythBusters #2:
Hard and tight abdominal muscles are necessary for good posture.
Millions of people tighten their abs in order to acquire a beautiful waist or an impressive six-pack that is void
of fat, while others routinely exercise themselves into a muscular vice-grip trying to strengthen their core.
But what really gives us a strong core? Many people erroneously believe that a strong core means having a
tight belly; however, it is a toned and relaxed belly that will keep us flexible, aligned, and powerful in the long
run.
Fact: A tight belly creates a sore back.
A tight six-pack in the abdominal muscles can be dangerous to the health of the spine, nerves, organs, and
even emotions. One of the biggest blind spots in the yoga and fitness industry is that strong abs are a remedy
for back problems. Back pain is caused not just by weakness, but also by excessive tightness in the core; thus
over-contracting the core is not a panacea for back pain, but rather a trigger for it. Common flexion exercises,
like abdominal crunches, elbow to-knee type sit-ups, and straight-leg forward bends continually contract
the entire front of the body, leading to a shortening of the front fascia connections that run from head
to toe. With each crunch trunk muscles become used to a shortened and contracted state, which puts pressure
on the discs in the spinal column, and can compress the nerves exiting the spine. The result is an 'Ouch!'
right in the back. Tense abs pull the sternum or breastbone towards the pubic bone, creating shortness of
breath and restriction of movement all over the body. Individuals with a six-pack may appear to be athletic
and seem to be very fit, but they may run into back problems as they age.
MythBusters #3: Right-angle poses are beneficial to increase flexibility.
Where is the sense in going against nature's design and performing poses that have more to do with sitting
and less to do with our natural movement? It makes no anatomical sense to exercise or stretch with the body
in a right angle position. The design of the chair does not support the natural curves of our spine, and makes
our lower backs hurt, so why try and make our body into a right angle doing yoga or fitness poses?
Fact: Straight-legged forward bend compromises posture.
Trying to bend the body into a right angle creates huge pressure in the lower back and sacrum. Even if it
feels 'easy' for the flexible folks, doing right angle poses for years can stretch out the natural shock-absorbing
angle in the sacrum. This leads to what I call Sagging Sacrum Syndrome (SSS). With the sacrum sagging, the
breastbone goes down, the head goes forward, and the weight from the upper body compresses the hip and
knee joints, possibly leading to hip and knee pain and eventually replacements.
INCORRECT:
Common Forward Bend
CORRECT:
YogAlign® Forward Bend
Mythbuster #4
Tucking the tailbone will align your spine and hips.
Many people speak of creating a flat back, tucking the tailbone, or pushing the lower back curve to the floor
using pressure from the abdominals.
Fact: Tail–down posture distorts natural alignment
Our spine is a flexible shock-absorbing rod, whose strength is found in the curves that define our spinal
health. What is most important when engaging our body is to direct our abs and trunk muscles to stabilize
the spine, not flex it. Tucking the tailbone pulls the sacrum down and distorts natural alignment. Tail down
between the legs is what a dog does when frightened, and does not reinforce good posture.
Mythbuster # 5
Touching your toes is both a measure of flexibility and a way to get flexible.
We are not able to move if we keep both knees straight. It makes no anatomical sense to try and make the
body flexible in positions that would inhibit natural movement patterning. In the effort to address back pain
or tight hamstrings, many positions involve toe touching exercises, done in a seated or standing forward-bend
with the legs held straight.
Unfortunately, stretching out tight back muscles by sitting with straight legs and leaning forward can wind
up causing more damage to a sore back. Anytime we keep both legs straight and position our trunk at a right
angle to our legs, we are jeopardizing the health of our spine and hindering our chances of healing.
Fact: Tight hamstrings need to be released, not pulled.
In the YogAlign® method, we say touching your toes can harm your back, and not being able to touch your
toes does not indicate you are inflexible. Because fascia pulley forces rule our body, if the front side pulley is
shortened, the backside pulleys are straining which makes us feel tight in the legs or back. The key element
to eliminate 'tight' hamstrings is to lengthen and stabilize the front body and groin area, not try and stretch
out the sore area in the backs of the legs. Once posture is naturally aligned, the hamstrings will not feel tight.
Mythbuster # 6
Good posture means having a straight spine.
There are no straight lines in nature; all of creation is formed of round and spiraling shapes. The spine is no
different as it has natural curves that create its strength and fluidity. Posture that is functional is founded on
a spine with the natural curves aligned, and a body rooted in ease. In YogAlign®, natural posture and alignment
principles are what we create in every pose, using internal muscular forces of extension through breathing
practices that align our spine into optimal posture.
Fact: Healthy backs have curves.
Strong breathing muscles and aligning the spine serve as a warranty against
injury and lead to posture that is functional and fluid, without us having to
concentrate. Whether you are standing, sitting or reclining, poses that
straighten the spine and reverse the spine's natural curves jeopardize the
longevity and vitality of the body's structure.
Mythbuster # 7
Inexperienced teachers and improper practice are the only
causes of yoga injuries.
The biomechanics of so called traditional yoga poses are actually positions that
go against the design of the human body. We are designed to move and many
yoga poses are focused on keeping the knees straight and the back flat, which
puts a parking brake on moving, breathing, and being comfortable.
Fact: Many yoga poses make no biomechanical sense and there is no way to
do them 'properly'.
Flattened or convex sacrum
creates tension in the lower back.
This pose prevents yoga injuries
This pose puts you at high risk for yoga injuries
Notice the lack of spinal curves and neck
hyper-extension.
Same picture rotated
YogAlign version of the pose supports natural
spinal alignment and breathing
Same picture rotated
Putting your body in a right angle position with your legs straight, feet flexed and your trunk at a right angle forces your sacrum to flatten leading to low back pain and spine and disc destabilization. In order for a yoga pose to be functional, the spine must be in its natural curves as a flexible rod. Michaelle Edwards, yoga practitioner since 1972, body worker, and yoga teacher since 1992, has invented a pain-free style of yoga incorporating the natural curves of the spine with unique muscle recoding exercises and self massage. It is called YogAlign®, the pain-free yoga from your core.
Learn more about YogAlign® and protect yourself from the epidemic of yoga injuries. Back, shoulder, neck and knee pain can all be caused by a shortening and/or weakening of the psoas muscle group. Sitting in chairs or in straight leg positions tightens and weakens the psoas muscles.
Learn more about YogAlign® and protect yourself from the
epidemic of yoga injuries.
YogAlign® Pain-Free Yoga from Your Core DVD Trailer
Do you know where your psoas muscles are?
Psoas muscles
Diaphragm muscle showing psoas attachment
Psoas muscles connect your spine to your legs initiating movement. The psoas stabilizes the spine and assists in the breathing process acting as the root or foundation of the diaphragm. A strong flexible psoas adds length to the spine making your waist longer and providing more room and support for the internal organs. The psoas is the only muscle that connects directly to the discs of the lower back. A tight or weak psoas can lead to disc compression and nerve impingement. The inner ribs connect to the perimeter of the diaphragm muscle from the toes looking up with the spine, psoas and lower back muscles shown cut away. YogAlign shows you how to activate the psoas/diaphragm connection with core breathing and functional body positions that imitate how the body moves. Yoga injuries are avoided when we use the body as it is designed and stop compressing the spine or stretching the sacrum.
One of the reasons people are drawn to yoga is to find peace in the mind and body. Unfortunately many of these people are finding that some ways of practicing yoga can cause yoga injuries. Many feel tension and frustration from attempting postures that are taught and performed in an externalized, competitive, goal-oriented manner. Many give up, deciding that they just cannot do yoga. I have found some of the popular sequences being taught in many yoga classes to be harmful to the natural alignment of the hips, spine, neck and shoulder girdle. People are being asked to climb a mountain so to speak before they know how to put in the proper protection.
YOGALIGN does not hurt and will keep your
body feeling like a kid.
Testimonials: "Michaelle's teaching offers inner and outer alignment in harmony with the
beautiful island of Kauai. A practice with mana and prana" Shiva Rea
"Michaelle has been
a passionate yogi for years and her love for teaching guided her to a genuinely
effective and healing yoga technique...YogAlign" Mariel Hemmingway
"Yoga has been a
useful tool in keeping my body and spirit balanced. I appreciate Michaelle
Edwards showing me a safe and effective way to practice yoga. I highly recommend
her YogAlign style of yoga with it's emphasis on neuromuscular balancing,
natural spine alignment and core breathing." Laird Hamilton
"While doing Shavasana after a wonderful YogAlign class, I was aware of this
bright light expanding inside of me. I realized that in doing this form of yoga,
and the core breathing technique associated with it, that my inner core is
becoming so strong and open that my inner light is able to shine freely. The
masks and armor that I have carried most of my life for survival are being
released, as the breathing strengthens my psoas and reprograms the fascial lines
in my body. What a gift it is to access this inner light and to have the core
strength to walk through life in the truth of who I am. I am deeply grateful to
Michelle for this revolutionary form of yoga and for the changes I am
experiencing in all levels of my being; physically, emotionally, mentally and
spiritually." Juliette LaFleur
"In search of
healing for your body and mind? Kaua'i is chock-full of massage therapists, yoga
teachers and alternative healers. Unfortunately most are only mediocre
lightweights geared toward undiscriminating tourists. On the North Shore,
experience true rejuvenation at Michaelle Edwards' Mana Yoga center and
accommodations. At her private, rustic home studio southeast of Princeville,
Edwards combines yoga, massage, and spinal alignment into YogAlign, an
effective, no nonsense therapy for folks of all levels. While trained in
traditional yoga methods, Edwards now strives to perpetuate the body's natural
alignment rather than to contort it doing strict poses. A warm, perceptive and
practical instructor, she analyzes posture and breathing and provides a body
"tune-up". Accommodations available and you can arrange a personal retreat for
yourself or your group. Longtime Kaua'i resident Edwards is also a professional singer and guitarist." Lonely Planet Hawaii Guide Fall 2007
Contact Michaelle
Edwards for information on
drop-in public classes and private yoga
classes (including Skype) for individuals or groups.
