The Benefits of Slow Yoga
Taking your time in your asana (poses) delivers big rewards
When we take the time to move slowly into each asana and go through our thorough checklist of how our body should be aligned, we give ourselves the benefit of being able to find the nuance in our body position. The small shifts in our alignment, give us a big pay off in maximizing the benefits of our practice, preventing or alleviating pain, and reducing any risk of injury or strain. It gives us information about how we might be able to best serve our body by modifying poses.
As a teacher, I go through the list of cues for each pose so that you can focus on the most important aspects to remember about each pose as we use our breath to connect with each body part. I visually check that my students are doing the poses in a way that they are intended and is healthiest for their bodies. If I see anything that would benefit from correction, I will demonstrate and help the student with hands on guidance to find the best position for their body. This allows you to develop a healthy muscle memory, so you can practice more effectively on your own.
While some people feel they will get a better workout if they move through the poses more quickly and dynamically as in an Ashtanga, Flow or Power yoga, most students are impressed with how much strength they build by holding the poses longer. As we work against gravity to maintain our asana longer, we get STRONGER! it is important to develop a strong awareness of the correct alignment in the poses before attempting to move quickly from one to another. All students will benefit from adding a slow practice into your regimen. This ensures that your foundational work is always strong and improving.
Here is a list and fixes for some of the most common issues I see with students that can make them sore or is counterproductive. Correcting these will bring your yoga practice to a new level. Many of the most common issues I see are from students wanting to go further than their body is ready for. Remember your practice is for YOUR body. This is not a competition. It is a self-care practice. One that will bring the most improvement if you work within your current flexibility and strength range.
Bending the spine when twisting - I see this most commonly in triangle pose (Trikonasana) and revolve triangle pose (Parivrtta Trikonasa). This happens when the student is trying to get the lower hand closer to the floor than is appropriate for their flexibilty.
The Fix - make sure your spine is perfectly straight before any twists. Use as many blocks as you need, or bring your arm higher up on your leg to keep the spine straight. In revolve triangle, using the wall to steady the upper hand/arm can be very helpful
Overstretching - going beyond the ideal stretch zone for your body can leave you feeling sore, with increased muscle tightness or can cause a muscle strain (pulled muscle).
The Fix - In general, when stretching, if we think of a scale of 0-10 with 0 being no stretch and 10 being pain, we want to be in the 4 to 5 range during our practice. Listen to your body and don’t overdo. Your flexibility will improve quickest in this range
Rounding the low back - I see this most commonly in downward dog. Students REALLY want to get their heels down to the ground yet they do not have the hamstring flexibility to do this with a straight back. This can create low back soreness, stiffness or pain after a yoga class.
The Fix - in downward dog, start the pose with your knees bent and high on your tippy toes so the heels are well off the ground. Follow your pelvis into a straight and lengthened back. Once your back is straight, slowly straighten your knees and lower the heels only as far as they go without rounding the low back. I like to put blocks under my knees or put my heels against the wall, so I can push through my heels without going past my hamstring’s level of flexibility.
Knee caps not engaged - In any standing pose (i.e. triangle, warrior, half moon, tree etc) and many seated poses (i.e. staff, wide-angle seated forward bend, etc), the knee caps should be activated to prevent knee strain or injury
The Fix - always engage your knee caps anytime your leg is straight. Be mindful not to hyperextend your joints if you are highly flexible
Enjoy a slow and powerful practice with me in my group classes or schedule a private or semi-private session. Let me know what has been the biggest benefit to you with your slow and mindful yoga practice. I always love hearing feedback from my students and clients. Feel free to reach out to me anytime and ask me any questions you have. I look forward to seeing you on the mat! Namaste.