AddressingConcernsaboutYinYoga

�

ThepracticeofYinYogacangeneratemanyheartfeltopinions,fromtheeuphorictothedemonic.Manystudentswhohavebeenpracticingyinforyearsraveaboutthebene=itstheyhavereceivedandhowmuchtheyloveit.Buttherearealsomanystudents,teachersandstudioownerswhobelievethepracticetobedangerousandill-conceived.Whatisthereality?ShouldYinYogabeavoidedbyallandsundryoreagerlyembraced?

Likemostthingsinlife,theanswerisnotblackandwhite.Itisthenatureofyintoturnintoyang,andyangtoturnbackintoyin,liketheturningoftheseasonsanddayintonight.Therealquestionisnot“DoesYinYogawork?”butrather“DoesYinYogaworkforme?”Iftheansweris“yes,”thenhowcananyonedenyyourexperience?Thereisnomedicineortherapythatwillworkforeverybody,butthisdoesnotmeanthatthesetherapiesworkfornobody.ThesameappliestoyogaingeneralandYinYogaspeci=ically.

Whetherthereexistssolidscienti=icevidencetosupportyourpersonalexperienceshouldnotdiminishthatexperience.Yourexperienceisadatapointthatsciencehastoevolvetoaccommodateandexplain,nottheotherwayaround.Thefactthatthemaps,modelsandparadigmsusedbyscientistsmaynotbeabletoexplainyourexperiencedoesnotmeanwhatyouwentthroughwasinvalidorunreal.Thisistrueregardlessofwhetheryouryinexperiencewaspositiveornegative.Butitisalwaysinterestingandcomfortingtoseeifsciencecanatleastexplainwhyyourexperience

waswhatitwas.Wefeelonsolidgroundwhenourownmapshowshowwegottowhereweare.

TheintentionofthisdocumentistoaddressmanyofthecommonconcernsthatIhaveheardraisedaboutYinYoga.TheapproachwillbetolisttheconcernsaboutYinYoga,andthenprovideinsightsandcounterpoints.Sometimestheresponsewillbelengthyanddetailed,butoftenthecommentarywillbebriefandwillconsistoflinksorpointerstomorecompletediscussionsalreadydocumentedelsewhere.Inthisway,thisoverviewdocumentcanserveasadirectoryofresponsesthatcanbeupdatedasnewdiscussionsoccur.

Beforewecandiveintoaddressingtheseconcerns,itisimportanttode=inewhatImeanbyYinYoga,becausetherearemanydifferenttypesofyogagoingbythesamename.Iwouldsuggestthatyourexplorationofthetopicsbelowbeginwiththe=irsttopic:WhatisYinYoga?

Ihopeyou=indthisvaluable.Ifyouwouldliketoprovidecommentsaboutthisdocument,pleasefeelfreetodosoatthisthreadontheForumatwww.YinYoga.com.

CheersBernieClark©Copyright2020

Toviewtheonlineversionofthisdocument,visith4ps://yinyoga.com/concerns/ 


http://www.yinyoga.com/forums/viewtopic.php?t=2149https://yinyoga.com/concerns/

Topics

WhatisYinYoga?

Yinisdangerousbecause…• Youshouldn’tstretchligaments,tendons,joints,connectivetissueorfascia• Youshouldn’tstretchjoints• Toprotectjoints,wemustengagemuscles,notrelaxthem• Passivestretchingisnotsafe• Youshouldn’tstretchnerves• Holdingstressforalongtimeisdestabilizing• Holdingfortimemaketissuesweaker(duetocreep)andthusmorelikelyto

bedamaged• YinYogainvolvescrunchingofthespineandlong-heldcompressions• YinYogaisbadforthemuscles• YinYogawillnottriggertheparasympatheticnervoussystem• Yinwilltriggertraumaticmemories• IknowsomeonewhowashurtdoingYinYoga

YinYogaisnotgoodfor…• YinYogaisnotgoodforpregnantwomen• YinYogaisnotgoodforhypermobilestudents• YinYogaisnotgoodforyogabeginners• YinYogaisnotgoodforpeoplewithcancer• YinYogaisnotgoodforpeoplewithosteoporosis• YinYogaisnotgoodforpeoplewith=ibromyalgia• YinYogaisnotgoodforathletes

Miscellaneousconcerns:• Thereisnoscienti=icproofthatYinYogaworks• YinYogacomesfrommartialartsandisanadvanced,extremepractice• PaulieZinkdoesn’tlike“popular”YinYoga• YinYogaisnotacompletepractice• YinisChinese/YogaisIndian—thetwodon’tmix• Hotyinisbad• YinYogaissimplyrestorativeyoga

WhatisYinYoga?

Yinisanadjective,althoughthetermissometimesusedasanoun.That’sokay;thereisnoneedtobedogmatic.Yinandyangarerelative:nothingisabsolutelyoneortheother.Considerthefamoustaijitusymbolshownhere.Noticehowevenwithinthedark,yinswirlthereisawhite,yangdot,andviceversa.Noticealsohowthereisanenergeticmovementbetweentheswirls:yinbecomesyangandyangbecomeyin.

Yindescribesthingsthatarerelativelydarker,denser,cooler,hidden,moreinterior,morefeminine,moremysterious.Itliterallyreferstotheshadysideofahillorriver.Yangdescribesthingsthatarerelativelybrighter,lighter,warmer,moresuper=icial,moreobvious.Itreferstothesunnysideofahillorriver.Yinalsoisrelativelywetterwhileyangisdryer.Theseattributescanbeappliedtoouryogapractices.Ingeneral,averyphysical,hot,activepracticewouldbeconsideredyangrelativetoacalmer,cooler,morepassivepractice.Forexample,restorativeyogaisyin-likerelativetovinyasayoga,whichisyang-like.

ThepracticeofYinYogaincorporatestheyinelementsofpassive,non-striving,long-durationstressestargetingtheyin-liketissuesofthebody—thefascia,whichincludestheligaments,tendons,jointcapsulesandeventhebones.Thereare3or4generalprinciplesfollowedinthepracticeofYinYogaasdevelopedbyPaulGrilley:

1. Whencomingintoapose,cometoyour=irststoppingpointandrelax(don’tforcepastyouredge).Thisistheplacewherethereissomechallenge,butnotthemaximumstress.(Maximumstresswouldmakethisayangpractice.)

2. Onceyouhavereachedtheappropriateedge,whereyouarefeelingsomereasonableamountofstress,relax.Becomestill.Ifyouredgemoves,however,andthereisnomorechallenge,itisokaytomoveto=indanewedge.Butwearenotlookingforthegreatestrangeofmotion(yang);wearelookingforreasonablesensations(yin).

3. Stayintheposturefortime.Theamountoftimewillvary,butgenerallyitis1to10minutes,dependingonthepersonandtheposture.Whenthesensationsgrowtoointense(tooyang),itistimetobackofforcomeoutofthepose(yin).Timeismoreimportantthanintensity.Itisbettertolingerlongeratalesserdepththantogodeeper.

4. Whencomingoutofapose,comeoutslowly,gingerly.Theposedoescreateasenseoffragility;youhavebeenliterallypullingyourbodyapart.Giveyourselftimetoenjoythereboundperiodbetweenposturesasthebodyreturnstoneutral.

Thepracticeofyogaaffectsusonmanylevels:physically,emotionally,mentallyandevenspiritually.YinYogaisthesame.Onaphysicallevel,thelong-heldposturescreatemechanicalstresseswithinthefascialtissues.Thesestressesareimportanttoregainandmaintainthehealthofthesetissues,butasinanythinginlife,youcandotoomuch.Ifthereisanypainarisingfromthepracticeorwhenyoucomeoutofthepostures,youmayhavegonetoodeeporstayedtoolong.Modifythepracticesothesesensationsdonotarise.Seekbalance:nottoomuch,butnottoolittleeither.GofortheGoldilocks’positionwhereitisjustright.

Physically,ourintentioninYinYogaistocreateareasonableamountofstressinthefascialtissuesandletthesestresseslinger.Notice,theintentionisnottogotoendrangeofmotion,althoughthatmayhappenandifitispainfree,thatisokay.Onapsycho-emotionallevel,ourintentioncanbetopracticepresence,toattendtothesensationsarising,ortomonitorthebreathortowatchthe=lowofenergywithin.WhatIhavedescribedisthestyleofYinYogathatIlearnedfromSarahPowersandPaulGrilley;however,thereareotherpracticesthatalsogobythenameofYinYoga.Thehistorybehindsomeofthesepracticesandtheirnaming,andthedifferencesbetweenthemandwhatIcallYinYoga,canbefoundinthesepages:

WhoownsYinYoga?YinYogaorRestorativeYogaThehistoryofyinposturesinHathaYoga

NowthatyouknowwhatImeanbythetermYinYoga,youarereadytolookatsomeconcernsandmycommentsonthem.

ReturntoTopics

https://www.yinyoga.com/forums/viewtopic.php?t=1436https://yinyoga.com/yin-yoga-or-restorative-yoga/http://www.yinyoga.com/forums/viewtopic.php?t=1431

Youshouldn’tstretchligaments,tendons,joints,connec

capsules,etc.areelasticandspringy.Ittakesnoenergyforaligamenttoreturntoitsoriginallength,butratheritreturnsenergytothebody.Thisisexactlyhowspringswork.

Humansaretherunning,jumpingandbouncingprimates:ourhamstringsaremorelikehamsprings!Ourfasciaisdifferentfromthatofoursimiancousins—webounce.OurAchillestendon,forexample,evolvedtobelonger,stifferandspringierthaninotherapes.Itcanstretch;andwhenthatstressisreleased,theAchillestendonsnapsbacklikeatightspring,helpingustorunandjump.Saidanotherway,thehighlyelasticnatureofmanyfascialtissuesliketendonsandligamentsallowsustowalk,run,jump,andeventhrowwithgreatfacilityandenergyef=iciency.Thiswouldnotbepossibleifourligamentsandtendonswerenotabletostretch.

Humanfasciahasevolvedtostretchandelasticallyrecoil.Howmuchatendonorligamentcanstretchbeforebeingdamagedisquitevariable:itdependsuponwhereitis,andwhomweareexamining.Onecommonstatisticthatisoftencitedisthatatendoncanonlystretch8%~10%beforebecomingdamaged.However,thatstatisticisanaveragederivedfromstudiesofverysmallnumbersofpeople.Athletes’Achillestendonscanelongateanywherefromalowof6%(insomerunners)toahighof19%(insomeswimmers).Eveninanon-athleticpopulationtherangeofAchillestendonelongationvariesfrom5%to13%.Someligamentsaresuperstarsatstretching!Theligamentum=lavumalongthespinecanstretch80%withoutdamage!Recently,eventheverystiffiliotibialbandhasbeenfoundtobeelastic:itstretchesabout1~3cmwhenrunning.Itactslikeaverystiffspringthathelpstobringthebacklegforwardwhenwewalkorrun.Allthisjustprovesthatfascialtissues,includingourligamentsandtendonsdo,indeed,stretch.Thisisnormal,healthyandnecessary.

Ifweavoidstressingtissues,weinviteatrophy—aslowsteadydecayofthetissue’sabilities.Thishappenstoanytissueweavoidexercisingincludingourfascia.LaurenceDahners,Professor(Emeritus)ofOrthopaedicSurgery,noted,“Acommonclinical=indingisthatunloadedligamentsnotonlyatrophy,butalsoundergocontracture.” Inotherwords,ifwearenot1stressingourligaments,ourjointstightenupandweloserangeofmotion.

Beyondthepointsmadeintheabovearticlearethethoughtsofawell-knownandrespectedphysicaltherapistandteacher,GregLehman.ItisGreg’sconsideredopinionthatstressingfascialtissueslikeligamentsandjointscanonlymakethemthickerandstronger.Throughtheprocessofadaptation,thetissueswestressbecomestronger,sodirectlytargetingtheligamentswillnot“over-stretch”them,whichseemstobethefear,butwillratherthickenthemandmakethemlesslikelytoover-stretch.HereisaquotefromGreg:

Don’tyou=inditoddthat[thosewhocriticizestretchingligamentsare]prettyadamantthatyoucan’tchangemusclelengthwithstretchingbutthesamestretchingwillincreasethelengthofaligament?Weactuallyhavenoevidencethataligamentgetslongerwithstretching.Weseethesamethingwithlongtermstretchingandtendons.Andtendonsaresimilartoligamentsinhowtheyrespondtoload.…Whenyoulookattendonandligamentbiomechanicsresearchweseethatligamentsareincrediblyslowtoadapt.Andthattensileload,ifanything,makesthemstifferandstronger.Thereisnootherloadthatyoucanputonligament.Ifyoupullit/tensionit,itrespondsbygettingstronger.(Checkthesestudieshere,hereandhere.) 2

Inshort:Ourfascialtissuesaredesignedtobothrestraintoomuchmovementbutalsofacilitatemovement.Theyareelastic:theybuildupinternaltensionwhenstretchedandcanreleasethatenergybackintostrong,quickmovementsintheoppositedirection.Thesefascialtissuesincludeourtendonsandligaments, which3areinserieswithourmuscles,aswellasthelayersoffasciaparalleltoourmuscles,surroundingandinvestingthem.Evenoneofthestrongest,stiffestpiecesoffasciainourbody,theiliotibialband,iselastic.Likeotherfascia,itisdesignedtostretchandthatisagoodthing.

ReturntoTopics

LaurenceDahners,LauryDahners’OrthopedicPage(accessedJanuary10,2020).1https://laury.dahners.com/assets/documents/orthopedic/KD%20paper%20for%20web%202020.pdf

GregLehman,“Ifyouwanttostretchyourhamstringspleasecontinuetodoso.”2ReconcilingBiomechanicswithPainScience(2012).

Thefactthatligamentsareinserieswiththemusclesisanewerrealization.Most3textbooksstillshowtheligamentsbeinginparalleltothemuscles;however,theworkofJaapvanderWalshedsnewlightonthisoldmodel.SeeJaapvanderWal,“Thearchitectureoftheconnectivetissueinthemusculoskeletalsystem,”InternationalJournalofTherapeuticMassageandBodywork2.4(2009):9–23.

http://www.greglehman.ca/blog/2017/3/20/if-you-want-to-stretch-your-hamstrings-please-continue-to-do-sohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4765821/https://www.ncbi.nlm.nih.gov/pubmed/27535245https://www.ncbi.nlm.nih.gov/pubmed/3667649/https://laury.dahners.com/assets/documents/orthopedic/KD%20paper%20for%20web%202020.pdfhttps://laury.dahners.com/assets/documents/orthopedic/KD%20paper%20for%20web%202020.pdf

Youshouldn’tstretchjoints

�

Thisconcerngenerallytakestheform

Stressingofjointsisdangerousbecausethejointscanbetakentoofarandbecomehyperextended.Theonlywaytopreventdamagetoajointistomakesurethatthemusclessurroundingthejointareengagedsothattheytakethestress,notthejoint.Donotrelaxyourmuscleswhenyouarestressingajoint!

Ratherthancreatefearandsaythat“stressingofjointsisdangerous,”itisfarbettertosay,“stressingofajointcouldbedangerous,butitisnotalwaysdangerous,andmostofthetimeitisrequiredforthejointtobehealthy.”

Alltissuesrequirestresstoregainandmaintainoptimalhealth(seethearticleonAntifragility),andthisincludesourjoints.Theyneedstress,whichcanalsobecalledload,orexercise.Partofthefearsurroundingexercisingjointsisconfusionoverthetwotypesofexercisesweusetostresstissues:exercisescanbeeitherdynamicandactive,orpassiveandstatic.Ifweapplyanactive,dynamicstresstoourjoints,thereisapossibilityofdestabilizingthejointcapsule,inthesamewaythatbendingacreditcardbackandforthrepeatedlyweakenstheplastic.Whensubjectedtothistypeofstress,itmakessensetoco-contractthemusclesaroundajoint,whichisprotective.However,YinYogadoesnotemploydynamicstress;itemployspassive,static,long-heldstresses,andthistypeofstresshasbeenfoundtobetherapeuticforjoints.

https://yinyoga.com/are-yoga-teachers-making-us-fragile/

YinYogaforhealthyjoints

“Useitorloseit.”Thiscommonsayingspeakstowhathappenswhenyoudon’tstressyourjoints.Whenahealthyjointisdeprivedofstress,itundergoescontracture.Contractureresultsinalossofmobility.Therearemanycausesofcontracture:illness,nervedamage,muscleatrophy,orproblemswiththejoint’scartilageorligaments.LaurenceDahnersoftheUniversityofNorthCarolinaleadateaminvestigatingthisquestionanddiscoveredamechanismwherebythebodyshrink-wrapsourjointswhentheyarenotstressed.Henoted,“Acommonclinical=indingisthatunloadedligamentsnotonlyatrophy,butalsoundergocontracture.” 1

Anexampleofshrink-wrappingcontractureistheclassicfrozenshouldersyndrome.Forexample:Grandmafallsandbreaksherarm,theboneisreset,andthearmrestsinaslingforseveralweeks.Whenthetimecomes,theslingisremovedandthebonehashealed,butgrandma’sshoulderisfrozen.Whathappened?Whiletherearemultiplecausesoffrozenshouldersyndrome,thiscausewasthelackofuseoftheshoulderjoint.Thebodytookawaymaterialsnolongerneededorused,contractingthejointandshrinkingthejointcapsule.Whenthetimecametousetheshoulderagain,itcouldn’trespond.

ProfessorDahners’sstudieshaveshownthatjointsneedstresstobehealthy.But,whatkindofstressisbest?Toanswerthat,wecanturntostudiesofhowdamagedjointshealthroughstress.

YinYogafordamagedjoints

Passive,long-held,non-maximalstresseshavebeenfoundtoenhancedamagedjoints’lostrangeofmotionwithminimalornotissuedamage.ThetypeofstressemployedinthesetherapiesisidenticaltothequalityandquantityofstressappliedinYinYoga.

Onestudyofcontracturerepairconcludedthat“theclinician’sidealtreatmentprogramforapatientwithpassivejointlimitationshouldbemildstretching[ofthejoint],asmuchasispracticalthroughoutthe24-hourday,7daysaweek,andtostart

thisprogramassoonasjointmotionisallowed.”Thisstudyshowedthatitisnot2

onlysafetostressorexerciseourjoints,itisrequired,andthatthestressshouldbepassive.Thestudycontrastedshort,intensestresseslikewe=indinayangyogapracticewithlong-held,mildstresseslikewe=indinaYinYogapractice.Theresearchersconcluded“thelongestperiodoflowforcestretchproducesthegreatestamountofpermanentelongation,withtheleastamountoftraumaandstructuralweakeningoftheconnectivetissues.Consequently,permanentelongationofconnectivetissueresultsinrangeofmotionincreasesforthepatient.”Theshorter,moreintensestresseswereobservedtohaveresultedin“ahigherproportionofelasticresponse,lessremodeling,andgreatertraumaandweakeningofthetissue.” 3

Inotherwords,longerholdsoflessintenseforceworkbetterforregaininglostrangeofmotionwithinajointwiththeleastamountoftissuetrauma,andthatisourprescriptionforYinYogapractice.

Yin-liketherapyforthejointsarebeneficial

One=inaltherapyforjointsisworthnoting.Itiscalledstaticprogressivestretch,orSPSforshort. SPSisoneofagroupoftherapeuticinterventionsusedtohelp4patientsregainlostjointrangeofmotionwhiledecreasingpain,stiffnessandswelling.Itisusedwithpatientswhohaveundergonesurgeryortraumathatrequiredimmobilizationofajoint.Theimmobilizationmayhavebeennecessarytoprotectthejointfromexcessivestressduringtheinitialhealingphase,butimmobilizationcanleadtosigni=icantcomplicationsandpathologies,includingcontractureofthejointasjustobserved.

Torecoverlostrangeofmotion,the=irstoptionistousephysicaltherapytopassivelystretchthejointwithprogressivelygreaterloadsofforcetotakethejointbeyonditslimitedrangeofmotion.(WecanconsiderthistherapytobeaformofYinYogabeingdoneontheclientratherthanbytheclient.)However,physicaltherapyislimitedinthenumberanddurationofsessions.Youcanonlyvisityourtherapistsomanytimesaweek,andcertainlynot3or4timeseveryday.Thusstretchingdevicesmaybeconsideredasanadjunctto,orinplaceof,physicaltherapy.

Thereareseveralpossibledevicesthatcanbeused,butofinterestisstaticprogressstretch(SPS),whichislikeYinYogabeingdonebytheclientonherself. Withthese5devicesthejointistakentoitstolerablelimitofmovementforaperiodoftime.Oncethesensationebbs,thepatientthenisfreetoincreasethestress,takingthejointtoanewedge,andagainholdthere.Throughthisprogressiveapproach,ateachsettingthejointissubjectedtoaconstantlevelofstretch,andasthejointisheldatthisposition,thestresslevelwithinthetissueslessens.Thuswehavethenamestaticprogressivestretch.Thesedeviceshavebeenusedforrestrictionsinmobilityofankles,knees,shoulders,elbowsandwrists.

ThereareinterestingcorrelationstoYinYogainthewaySPSdevicesareused:

• Thestressisstaticandpassive,whichisthesameinYinYoga:wedon’tcontinuallymoveandthemusclesarenotusedtocreatethestress.

• Atolerabledepthisobtained.• Thedurationofthestressisontheorderof30minutes.InaYinYogaclass,

wedonotholdanyoneparticularposturethatlong,butthroughoutthewholeclass,thecumulativetimespentstressingaparticularjointcouldbe15~30minutes.

• Ifthesensationsdecrease,thepatientdecidestogodeeperandadjuststhedevicetoallowmorerangeofmovement;inthesameway,inYinYogathestudentcontrolsthedepthinapose.Ifthesensationsebbaway(theedge“moves”)thenthestudentallowsherselftogodeeper.

Inshort:Alltissuesneedstresstobehealthyandourjointsarenoexception.However,thebestwaytostressyin-liketissues,suchasourjointcapsulesandligaments,iswithayin-likestress:along-held,passive,non-maximumstress.Severaltherapiesemployexactlythiskindofstresstohealdamagedjoints.Itispossibletogotoofarandover-exercisejoints,oranytissues,butthismustnotbeconfusedwithneverstressingthem.Unstressedjointsleadtocontractureandatrophy.Jointsneedstressandyinstresseshavebeenproventobehealthyandprotective.ItisokaytodoYinYogaonyourjoints,aslongasyoupracticewithintentionandattention.

ReturntoTopics

LaurenceDahners,“OnChangesinLengthofDenseCollagenousTissues:Growth1andContracture,”LauryDahners’OrthopedicPage(accessedJanuary10,2020).https://laury.dahners.com/assets/documents/orthopedic/KD%20paper%20for%20web%202020.pdf

GeorgeR.Hepburn,“CaseStudies:ContractureandStiffJointManagementwith2Dynasplint,”JournalofOrthopaedicandSportsPhysicalTherapy8.10(April1987):498–504.doi:10.2519/jospt.1987.8.10.498.

Ibid.3

FormoredetailsonSPS,seemyarticleStaticProgressiveStressandYinYoga. 4

Otherdevicesincludeserialcasting,staticbraces,ordynamicsplintsthatprovide5low-load,prolongedstretch.Dynamicsplintsusespringloadingorelasticbandstoprovidelow-intensitytension(lessthanthatexertedbyaphysicaltherapist)andaredesignedtobewornoverrelativelylongperiods(forexample,6to8hoursatatimeorovernight).Withthesedevicestheangleofthejointmayslowlychangeovertime.WithanSPSorthosis,theangleofthejointremainsconstantuntilthepatientresetsit,andthedeviceisgenerallyonlywornforupto30minutesatonetime.

https://laury.dahners.com/assets/documents/orthopedic/KD%20paper%20for%20web%202020.pdfhttps://laury.dahners.com/assets/documents/orthopedic/KD%20paper%20for%20web%202020.pdfhttps://yinyoga.com/static-progressive-stress-and-yin-yoga/

Toprotectjoints,wemustengagemuscles,notrelaxthem

�

Thisconcerncantaketheformof

Toprotectourjoints,wemustengagethemuscles.Otherwise,thestressfromtheposturewilloverloadthejointandcausedamage.However,inYinYogastudentsareadvisedtorelaxtheirmusclesandallowthestresstodirectlyhittheirjoints,whichisunhealthyandunwise.

ItistruethatinYinYogawemostlydothepracticewiththemusclesrelaxed.Thereareacoupleofreasonsforthis.

1) Engagingthemusclesforlongperiodsoftimeisnotthebestwaytoexercisemuscles.Musclesdobetterwithcyclicalstressanddynamicmovements.Ifamuscleremainscontractedforseveralminutes,blood=lowisrestrictedandthemusclecanbegintostarve.(Therearemedicalconditionsthatinvolveinvoluntarycontractionofmusclescalledtetanyorcontracture,andthesearenothealthyforthemuscles.)InaYinYogapractice,wherethestudentmayremaininapostureforseveralminutes,itisrecommendedthatthemusclesberelaxed.

2) Anotherreasonforrelaxingthemusclesistoallowthestressgeneratedbytheposturetosoakintothedeeperconnectivetissues.Whenthemusclesaretightorengaged,thereislessstressavailablefortheparalleltissues,whichtypicallyarethejointscapsules.Ifwearedeliberatelytargetingthejoints,thenrelaxingthemusclesismoreeffective. 1

Thereisbene=ittostressingthejoints!Alltissuesneedstresstobehealthy.(Seetheresponsetotheconcern,Youshouldn’tstretchjoints.)Engagingthemuscleswilldecreasethestressonyourjoints,butthismayactuallybecounter-productive,dependingontheintentionofyourpractice.

Therearetwowaysyoucanworkwithjoints:

1) Whenajointisunderalotofload,thejointshouldbroughttoaneutralpositionandstiffenedthroughco-contractionofthemusclesaroundthejoint.

2) Toenhancetherangeofmotionofajoint,theloadshouldbereducedandthenthejointcanbemovedtoitsendrangeofmotion.

Thereisatimetoengagethemusclestoprotectajoint:whenitisbearingasigni=icantstressthatcoulddamagethejoint.Thisiswhatiswiselyrecommendedinouractiveyogapractices:thejointsarebearinglargerthannormalloadsduetotheweightofthebody,sothemusclesshouldbeco-contractedtostiffenthejoints,whichhelpsthembeartheextrastress.However,ifthejointisnotbearingalargeload,itissafetotakethejointtoitsnaturalendrangeofmotion(butdon’tgopastthatpoint!).InthepracticeofYinYoga,thejointsarenotload-bearingandthusitisokaytorelaxthemuscles.Relaxingthemuscleswillallowthejointtoopentoitsfull,naturalrangeofmotion.Engagingthemusclespreventsthejointsfromopeningfully.

A=inalpoint:regardlessofalltheabove,ifgoingtoyouredgewithmusclesrelaxedcausesdiscomfortorpain,itisnotagoodideaforyou.Forgetthetheory.If,inyourpracticeandinyourexperience,completelyrelaxingthemusclesisnotgoodforyou,thenkeepaslightmuscularengagementorskipthatposture.Playwithhowmuchmuscularengagementyouneedandhowlongyoucanstayinapose:experiment,testitoutandcreateanapproachthatworksforyourbody.

ReturntoTopics

Paradoxically,whenthemusclesareengagedortight,morestresspassesintothe1seriallyalignedtissuessuchasthetendonsandligaments.Inotherwords,engagingmusclesactuallyincreasesstressonthetendonsandligamentsbecausetheyareinserieswiththemuscles!Andthatmaybeperfectlyokay.But,again,wedon’twanttoactivelycontractthemusclesforseveralminutes,soevenifwewantthisextrastressontheligaments,itisbettertorelaxthemuscles.Itisratherironicthattheyogateacherswhosuggestengagingmusclestoprotectjointsareactuallyrecommendingapracticethatwillincreasestressontheligaments!Tighteningthemuscleswilldecreasestressonparalleltissues,likethejointcapsule,butwillincreasestressonthetissuesinseries,suchasthetendonsandligaments.SeethearticleColdMusclesorWarmMusclesformoreonwhythisisso.

https://yinyoga.com/yinsights/cold-muscles-or-warm-muscles/https://yinyoga.com/yinsights/cold-muscles-or-warm-muscles/

Passivestretchingisnotsafe

�

Acoupleofversionsofthisconcernare

• “Iamnotastrongadvocateforpassivestretching.”• “Passivelyholdingthebodyinastretchedpositionwithoutmuscular

engagementisdangerous.”

Whiletheimplicationthatpassivelystretchingisunusualorabnormalbehavior,itisactuallysomethingwedoallthetime!Considerhowlongyousiteachdayorthelongperiodsoftimeyoumaybestanding,perhapsinaline-upsomewhere.Thesepositionsinvolvelong-held,static,passivestressesandstretchesandyetwearenotbeingharmedorcrippledbytheseloads.

Whenwesit,ourhipsare=lexedandthelumbarspineisalmostalways=lexedclosetoitsmaximum.Andwemaystayinthispositionfor20minutes,30minutes,anhourorevenlongerwhilewearedriving,sittinginfrontofacomputerorwatchingTV.Inthispositionourfascialtissuesareunderaconstantpassivestressandareinastretchedposition.Butthereisnoharmoccurringtothesetissues.

Considermeditators:theyremainsitting,usuallywithcrossed-legs,for20~45minutesatatime.Theirhipsare=lexed,theirlegsabductedandexternallyrotatedinthehipsocket.Again,thereisalong-held,passivestretchoccurringaroundtheseareas,butmeditatorsarenotcrippledorinjuredduetothispassivestress.

(Certainly,thereareotherproblemsthatcanarisefromstandingorsittingforlongperiodsoftime:creepcansetintothefascialtissuesmakingthemabitweakerforawhileafterthesessionends;sittingtoolongcantakeaphysiologicaltolloncardiovascularhealthifitisnotbalancedwithsomeformofmovementexercise,etc.Theseproblemsarenotrelatedtothepassivestressesonthemusclesoffasciaperse;theproblemsareduetoextendedimmobilityofthebodyasawhole.)

ComparehowlongweremaininthesepassivepositionsduringeachdayofourlivestohowlongwetypicallyremaininaYinYogaposture:hoursversus5minutes.Ifpassivelystretchingourlegs,hipsandbacksforhourswhilestandingorsittingisnotdamagingus,howcan5minutesinButter=lyPoseoranyotherYinYogaposturebeharmful?Fromyourownlivedexperience,youknowthatthisconcerndoesn’tmakesense.

Thereisanotherimplicationraisedbythisconcern:thereisafearthatifwedonotactivelyengagethemuscleswheninapassiveposture,toomuchstresswillaccumulateintheconnectivetissues.Thus,therecommendationistoactivelyengagethemusclestopreventstressintheligamentsandtendons.Thereality,however,isthatengagingthemusclesincreasesthetensionintheligamentsandtendons!

Tendonsandligamentsareinserieswithmuscles. Ifyouhavetwomaterials1connectedinseriesandthenstretchthegroup,themorecompliant(stretchier)partwillelongatemorethanthestifferportion.(Thisisintuitivelyobvious,butifyouneedvisualproof,checkoutthearticleColdMusclesorWarmMuscles.)Inthesameway,ifyouhavewarmeduporrelaxedmusclesconnectedinseriestoligamentsortendons,andthenstretchthegroup,therelaxedorwarmedmuscleswillelongatemorethanthetendons.However,ifyouengageandtightenthemuscles,theybecomelessstretchythanwhentheyarerelaxed(theyarenowstiffer),thustheywillstretchless,whichmeanstheligamentswillstretchmore.

Activelyengagingmuscleswillactuallyincreasethestressontheligamentsandtendons.IftheconcernaboutYinYogaisbasedonYinYogaputtingtoomuchstressonligamentswhenthemusclesarepassive,andthereforeweshouldactivelyengagemuscles,well,itturnsouttheoppositeistrue.Engagingthemusclesincreasesstressontheligaments!

Now,one=inalpoint—itisokaytostressligaments!Despitetheconcernsraisedbythefolksofferingthiscriticism,stressingandstretchingourfascialtissuesisessentialtomaintainingtheirhealth.Forafurtherdiscussiononthistopic,seetheresponsetotheconcernYoushouldn’tstretchligaments,tendons,joints,connectivetissueorfascia.

ReturntoTopics

https://yinyoga.com/yinsights/cold-muscles-or-warm-muscles/

Thefactthatligamentsareinserieswiththemusclesisanewerrealization.Most1textbooksstillshowtheligamentsbeinginparalleltothemuscles;however,theworkofJaapvanderWalshedsnewlightonthisoldmodel.SeeJaapvanderWal,“Thearchitectureoftheconnectivetissueinthemusculoskeletalsystem,”InternationalJournalofTherapeuticMassageandBodywork2.4(2009):9–23.

Youshouldn’tstretchnerves

�

ThisparticularconcernofYinYogagoessomethinglikethis

YinYogaisbadforthenerves.Youshouldnotstretchnerves!Beingstretchedcaneasilydamagenerves.

Allformsofyogacanpotentiallystretchanerve,notjustYinYoga,butastretchednerveisnotnecessarilydangerous.Itcouldbedangerous,butitcouldalsobetherapeutic.Itdependsontheconditionofthenerve,whichnerve,whereitis,itssurroundingenvironment,themagnitudeofthestretch,thedurationofthestretchandhowmuchrecoverytimeisallowedafterstretching.Healthynerveslovestress—thestresshelpstomovethenerve,whichbringsnutrientstoit.However,ifthenerveis“stuck,”perhapsduetosomescartissueorimpingement,thenastressappliedtothenervemayresultintoomuchstretchoccurring,whichmaynotbegreatforthatnerve.Thisappliesforanykindofyoga!

OneperspectiveofferedinthejournalPhysicalTherapysuggestedthattherapists“withanunderstandingoftheadaptiveresponsesofnervestospeci=icphysicalstresseswillbebetterpreparedtoprovidereasonedinterventionstomodifyspeci=icaspectsofthestresses.” Theauthorsciteresearchontheeffectofbothtension1(includinglong-heldstretching)andcompressionofnerves.Theywritethatthereare5levelsofstressthatcanaffectnerves,someforillandsomeforgood:

1) Levelsofphysicalstresslowerthanthelevelsrequiredfortissuemaintenance(lowstress)resultinareducedabilityofthetissuetotoleratesubsequentstressandareconsistentwithtissueplasticityandresponsetofunctionaldemand.[So,nostress=nogood!]

2) Levelsofphysicalstressintherangerequiredfortissuemaintenance(normalstress)resultinnotissueadaptationsandareconsideredtomaintainastateofequilibrium.

3) Physicalstresslevelsthatexceedtherangerequiredfortissuemaintenance(highstress)resultinanincreaseinthetoleranceofthetissueforstressinanefforttomeetthemechanicaldemand.

4) Physicalstresslevelsthatexceedthecapacityofsomecomponentsofthetissue(excessivestress)resultintissueinjury.

5) Levelsofphysicalstressthatareextreme(extremestress)resultintissuedeath.

Itispossibletobeatlevels4or5,whichistoomuchforthenerves,butthisdoesnotmeanwewantnostressatall,asinlevel1.Evenalittlestress(level2)mayservetomaintaincurrentnervehealth.Tohelpthenervesregainoptimalhealth,weneedenoughstress(level3)tochallengethem!ThatiswhereweaimtobeinYinYoga.Thestressislong-held,butmoderate.Wedonottrytoholdatthemaximumextensionspossible

Inshort:Toomuchstressisnotgoodforournerves,buttoolittlestressisnotgoodeither.Amoderateamountofstresscanhelpournervesmove.Healthynervesglideandslideintheconnectivetissuebedssurroundingthem.Thismovementisnormalandhealthyforthenerves.Stressingthenerve,whetherthroughanactiveyogapracticeorthroughYinYoga,isgoodfornormalnerves.However,sometimesthenervesgetstuck,andwhenthishappens,theynolongerslide,butstretchwhenundertension.Mostnervescantoleratesomestretch,butiftoomuchstretchingoccurs,thenerve=ibercanbecomedamaged.Inthesesituations,ayogapracticethatplacestoomuchstressonthatstucknervecancauseproblems.Ayogatherapistmaybeabletoworkwiththestudenttore-mobilizethenerveandallowittoslideoncemore.

ReturntoTopics

K.S.ToppandB.S.Boyd,“FromStructureandBiomechanicsofperipheralnerves–1NerveResponsestoPhysicalStressandImplicationforPhysicalTherapists,”PhysicalTherapy86.1(2006).

Holdingstressforalong

Thinkofhowoftenyoustandforminutesatatime.Standingplacesaconstantstressontheknees,hips,ankles,feet,etc.Certainly,stressingtheseareasfor5to10minutesatatimehasnotdamagedyou.WedonotholdstresseslongerinYinYogathanyouareholdingatothertimes,butinourYinYogapracticewearedeliberatelycreatingthesestaticstressesincertaintargetedareasthatmayrequireordesiresomeaddedfocus.Stressingandrestingtissuesishowthebodyadaptsandgetsstronger.(Scientistsevenhaveatermforthis:SAID,whichmeansSpeci8icAdaptationtoImposedDemand.Whenweimposeaload,stressordemandonourtissues,theyadaptandbecomemoreabletotoleratethedemand.)

Holdingastressforalongtimecanbedangerousifwearetoodeepinapose,whichmeansthestressistoostrong,orifthetissuesarealreadydamagedinsomeway.Generally,thebodywillwarnusifthisisriskybyeithersendingpainsignalsorcreatingalevelofdiscomfortthatisobviouslytoomuch. Ifyoupracticewith3attention,youshouldbeabletonoticethepainordiscomfortanduseyourownjudgmenttomodifytheposeorcomeout.Itisnotalong-heldstressthatisaproblem,butratheralong-heldinappropriatestressthatcanbedangerous.Whenyoupracticewithbothintentionandattention,thesestressescanbehealingandhelpful.

ReturntoTopics

Thereareseveralstudiesthathaveshownextendedsittingeverydaycanincrease1mortalityrates,unlesstheywereaccompaniedbydailyexercisesorifthesittingwasinterruptedevery30minuteswithsomemildmovements.Formoreinformation,visitthissiteattheMayoCliniconline:https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005.

SeemyarticleonCreepandCounterposes.2

Therearestudentswho,unfortunately,areinchronicpain.Forthesestudents,3hearingateachersay,“Don’tstayinaposeifyouarefeelingpain”isunhelpful.Forthesestudents,lifeispainful,andallposesinvolvesomedegreeofpainanddiscomfort.Inthesecases,theintentionbecomestonoticeifthedegreeandqualityofthepainchangesfortheworsewhileremaininginthepostures.Ifso,thentheposeneedstobemodi=iedorabandoned.However,ifthenormalpain/discomfortdoesnotbecomeworsewhileremaininginthepose,itmaybeokaytostayandseehowthestressoftheposechangesthesituationoverthedaystocome.Thisdecisionisalwaysuptothediscretionofthestudent.

https://yinyoga.com/creep-and-counterposes/https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

Holdingfor

yourtissuestohighlevelsofloadduringthisinitialrecoveryperiod.Howlongthisperiodlastsdependsonmanyfactors,suchastheindividual’sbiologyandstateofhealth,howmuchstresswasappliedandforhowlong,andwhatcountermovementsorcounterposeswereperformed.Adayortwoaftertheyinexercises,thetissuesshouldhavefullyrecoveredandbecomestrongerthanbefore.(FurtherinformationonthistopicisavailableinthearticleCreepandCounterposes.)

Thisraisesthequestionofwhetherathletesshouldstretchbeforetheirperformanceorsport.Thisissueisaddressedinthesection,YinYogaisnotgoodforathletes.Theansweris…maybenot.But,maybe!Asinallthings,itdepends.Thekeyquestionistodeterminewhatworksforyou,andthatwilltakesomeexperimentationandattention.

ReturntoTopics

Scientistsevenhaveatermforthis:SAID,whichmeanSpeci8icAdaptationto1ImposedDemand.Whenweimposeaload,stressordemandonourtissues,theyadaptandbecomemoreabletotoleratethedemand.

https://yinyoga.com/creep-and-counterposes/

YinYogainvolvescrunchingofthespineandlong-heldcompressions

�

Manyyogateachersareundertheimpressionthatallowingthevertebraetocomeintocontactwitheachotherisabadidea.Theywillgenerallyusenegativetermsandimagerytodescribespinalcompression,suchas

• Don’tcollapseintoyourlowerspine.• Don’tcrunchyourback.• Don’tsinkintoyourlumbar.• Don’tjamyourbonestogether.

Therearetwomainproblemswiththesestatements:1)theuseoffearand2)thefearofcompression.

1) Eachoftheabovestatementsusefearasatooltocontrolthestudent.Unfortunately,usingfearasateachingtoolcancreateanoceboeffect.(Anoceboistheoppositeofaplacebo.Noceboscanresultinastudentexperiencingapredictednegativeoutcomeeventhoughtheinterventionorpostureisnotharmful. )So,whilebackbendscananddocreatecompressive1stressesalongthespine,andwhilethesestressescanbeverybene=icialformoststudents,thefeargeneratedbyteachers’negativecommentscanundothebene=itsandcreatetheveryharmforecasted.Yogateachers,andanyoneofferingtherapyingeneral,shouldtakecaretonotinadvertentlyusenocebolanguage.Itisfarbettertoteachthestudenttonoticewhatsensationsareactuallyarisingthantopredictpainandproblemsthatmayneverarise.

2) Compressionisnotbad,perse.Yes,youcanoverdoitandapplytoomuchcompression,orholdcompressionfortoolong,butthisdoesnotmeanweshouldnevercompressourtissues.Ifcompressionwasbad,allmassagetherapistswouldbeoutofwork!Aslongagoasthe1800s,wehaveknownthatbonesgrowthickerandstrongerbecauseofthecompressivestressestheybear.Withoutcompression,bonesgrowweakerandmorefragile. The2sameadaptationstocompressionstresscanhappeninothertissues,suchastendonsandligaments. 3

Spaceagenciesknowthiswell.Astronautsinorbitliveinamicrogravityenvironmentandhavenostressontheirbonesormuscles.Theirbodiescontinuetoreabsorbtissues,whichisanormalpartofhealth,butnonew=ibersarecreated,whichisneithernormalnorhealthy.StudiesofcosmonautsandastronautswhospentmonthsontheRussianspacestationMirrevealedthatspacetravelerslose,onaverage,1%–2%ofbonemasseachmonth. Insomeastronauts,thelackofstresshasresultedinamuchgreater4lossofbonedensity—upto20%overa6-monthstayinspace!Thislossofbonedensitygenerallyoccurredinthelowerbodyandthelowerback.Thesolution?Stressthelowerback!Astronautsspendaconsiderablepartoftheirdayexercisingtoslowdowntheatrophythatcomesfromlivinginspace.

Compressionandtensionaretwoofthemostcommonformsofstressappliedtoourtissues. Whetherthroughmassage,exerciseorsurvivingdaily5living,thebodyisconstantlyadaptingtostress.Stressesarehealthyandnecessary.Donotbeafraidtostressyourbodyboththroughtensionandcompression.Bewareofdoingtoomuch,ofcourse.Butdonot,outoffear,avoidallcompression.

• Formoreonthewaytensionandcompressionariseinouryogapractice,readWhatStopsMe?

• Formoreonhowstressisvitaltohealth,readMechanotransduction:YinYoga’sMagicalIngredientisStress.

• ForanarticledescribinghowYinYogacanbespeci=icallyusefulforlowbackpain,readYinYogaforLowBackPain.

• Fortheimportanceofstress,readAreYogaTeachersMakingUsFragile?

ReturntoTopics

https://yinyoga.com/what-stops-me/https://yinyoga.com/mechanotransduction-yin-yogas-magical-ingredient-is-stress/https://yinyoga.com/mechanotransduction-yin-yogas-magical-ingredient-is-stress/https://yinyoga.com/yin-yoga-for-low-back-pain/https://yinyoga.com/are-yoga-teachers-making-us-fragile/

FormoreonnocebosseethearticleYoga,PlacebosandNocebos.1

SeetheworkofJuliusWolff,aGermananatomistinthelate1880s.2

SeeM.BenjaminandJ.R.Ralphs,“Fibrocartilageintendonsandligaments—an3adaptationtocompressiveload,”JournalofAnatomy193(1998):481–494.

See S.M. Smith et al., “Benefits for Bone from Resistance Exercise and Nutrition in 4Long-duration Space-flight: Evidence from Biochemistry and Densitometry,” Journal of Bone and Mineral Research 27.9 (2012): 1896–1906.

Wecouldbemorecompleteandlistalltheformsofstressthatarefamiliarto5engineersandarchitects(tension,compression,shear,bendingandtorsion),butthelatter3formsarevariationsorcombinationsofeithertensionorcompressionappliedindifferentdirections.

https://yinyoga.com/nocebos/https://en.wikipedia.org/wiki/Wolff's_law

YinYogaisbadforthemuscles

�

OneparticularexampleofthisconcerncamefromaphysiotherapistwhotriedtoconvinceayogastudioownertodropYinYogafromtheschedule.Thetherapist’sconcernwas

Holdingposesfor5to6minutesissimplynotgoodforthebody;ingeneralitplacestoomuchstrainonthemuscles.

The=irstpointtomakehereisthatYinYogaispracticedwiththemusclesrelaxed,notengaged.Thismeansthatthereisnoactivestraincreatedinthemuscles,althoughtheremaybeapassivestrain.So,let’sdiscusswhetherpassivelystretchingmusclesforalongtimeisunhealthy.

Ofcourse,itispossibletodotoomuchofanything,andthatincludesgeneratingandholdingastressinthemusclesthatistoolargeand/orfortoolong.Butthisdoesnotmeanthatallstressesonthemusclesaredetrimental.Itdependsonthequantityandtime.Plus,inYinYogathestudentisadvisedtorelaxthemusclessothatthestressesgeneratedintheposturecan“soak”intothejoints.Contractingmusclestendtotightenjoints,shorteningthem,whichpreventsthejointfromopeningandpreventsthestressoftheposturereachingthejointcapsules.Sincewearedeliberatelytargetingjointcapsules(amongotherfascialareas),itisagoodideatopracticeYinYogawithmusclesrelaxedandunstressed.(AdeeperexplanationofwhytightenedorcoldmusclesexperiencemorestressthanwarmorrelaxedmusclesisofferedinthearticleWarmMuscles,ColdMuscles.)

PaulGrilleyofferedanotherexplanationforwhyweperformYinYogawithrelaxedmusclesinaYogaJournalarticle:

[WhiledoingYinYoga]…theoverlyingmusclesmustberelaxed.Ifthemusclesaretense,theconnectivetissuewon’treceivetheproperstress.Youcandemonstratethisbygentlypullingonyourrightmiddle=inger,=irstwith

https://yinyoga.com/yinsights/cold-muscles-or-warm-muscles/https://www.yogajournal.com/yoga-101/yin-yoga-2

yourrighthandtensedandthenwiththehandrelaxed.Whenthehandisrelaxed,youwillfeelastretchinthejointwherethe=ingerjoinsthepalm;theconnectivetissuethatknitsthebonestogetherisstretching.Whenthehandistensed,therewillbelittleornomovementacrossthisjoint,butyouwillfeelthemusclesstrainingagainstthepull.

It’snotnecessary—orevenpossible—forallthemusclestoberelaxedwhenyou’redoingsomeYinYogapostures.Inaseatedforwardbend,forexample,youcangentlypullwithyourarmstoincreasethestretchontheconnectivetissuesofyourspine.Butinorderfortheseconnectivetissuestobeaffected,youmustrelaxthemusclesaroundthespineitself.BecauseYinYogarequiresthatthemusclesberelaxedaroundtheconnectivetissueyouwanttostretch,notallyogaposescanbedoneeffectively—orsafely—asyinposes.

Standingposes,armbalances,andinversions—posesthatrequiremuscularactiontoprotectthestructuralintegrityofthebody—can’tbedoneasyinposes.Also,althoughmanyyinposesarebasedonclassicyogaasanas,theemphasisonreleasingmusclesratherthanoncontractingthemmeansthattheshapeofposesandthetechniquesemployedinthemmaybeslightlydifferentthanyou’reaccustomedto. 1

ThomasMyers,anatomistandauthorofAnatomyTrains,hasstatedthatsustainedstretchesarerequiredtoallowmusclestorelaxsothatthefasciastartstostretchandrelease.

…generally,thesustainedstretchesofyogawhereyouholdapostureforseveralminutes(asyoudoinmanyyogastyles)givethemusclesachancetocalmdown.Themuscleshavetorelax=irst,andthenthefasciastartstostretchandrelease.Andthatcanfacilitatethekindofrepatterningthatleadstolastingreleaseofchronicholdingsand,inmanycases,aprofoundchangeofmindandbody.2

Itisokaytoallowastresstolastforseveralminuteseventhoughthestressmaybefeltinthemuscles.Theideaistokeepthemusclesrelaxedasmuchaspossibleduringthisperiod.

However,theresometimesarisesanoppositeconcern,

Passivelyholdinginastretchedpositionwithoutmuscularengagementisnotagoodidea.Musclesshouldbeengagedtoprotectjointsandligaments.

Inthiscasewehavetheoppositeconcern,notthatmuscleswillbeoverstressedbyholdingfortoolongduringaYinYogapractice,butthatmuscleswillnottakethestressoffthedeepertissues,whichcoulddestabilizetheconnectivetissues.ThishasalreadybeenaddressedintheconcernToprotectjoints,wemustengagemuscles,notrelaxthem.

ReturntoTopics

PaulGrilley,“WhyTryYinYoga?,”YogaJournal(August2007;updatedApril2017).1

EvaNorlykSmith,“CreatingChange:TomMyersonYoga,FasciaandMind-Body2Transformation,”HuffPost(December2013;updatedFebruary2014).

https://www.huffpost.com/entry/mind-body_n_4387093https://www.huffpost.com/entry/mind-body_n_4387093

YinYogawillnottriggertheparasympathe

TrainingsthatcanhelpusactivatethePNSatwillarevaluable.WeknowthatslowbreathingcantriggerthePNSandthiscanbeaddedtoanyyogapractice,includingYinYoga. TheYOMIstudieshavealsoshowndirectlythatYinYogacantriggerthe2PNSandprovidemanyhealthbene=its.Froma2019studyofanxiety(whichcantriggertheSNSorbetriggeredbytheSNS),theauthorscametothisconclusion:

…therewasasigni=icantreductionfoundinstateanxietyandtraitanxietyaftertheyinyoga,withnochangesintraitmindfulness.Theresultsindicatethatyinyogahasananxiolyticeffect,althoughtheunevennumberofparticipantsmadecomparisondif=icult.Yinyogashouldbeconsideredasapotentialtreatmentoptionforanxiety. 3

Theearlier2017studyfound

[Yin]yogastimulatestheparasympatheticnervoussystem,whichslowsdownbreathing,heartrateandrelaxesthebody... 4

(FormoredetailsontheYOMI=indingsandtoreadtheleadauthor(FridaHylander)directly,visittheYOMIwebsite.)

TheYOMI=indingsandmanystudents’personalexperiencesareprettyclear:YinYoga,especiallywhencombinedwithrelaxed,slowbreathing,triggerstheparasympatheticnervoussystem.Notforeveryone,ofcourse.Nothingworksforeverybody,butformanypeoplethebene=itsareobviousandreal.

ReturntoTopics

FridaHylander,MariaJohansson,DaivaDaukantaitėandKaiRuggeri,“Yinyogaand1mindfulness:a=iveweekrandomizedcontrolledstudyevaluatingtheeffectsoftheYOMIprogramonstressandworry,”Anxiety,Stress&Coping30.4(2017):365–378.

SeethearticleTheYinsideofBreathing.2

DeniseWinroth,PeterHassmenandChristopherJStevens,“AcuteEffectsofYin3YogaandAerobicExerciseonAnxiety,”Alternative&IntegrativeMedicine8.2(2019):278.

Hylanderetal.,“Yinyogaandmindfulness.”4

https://www.tandfonline.com/doi/abs/10.1080/10615806.2017.1301189?journalCode=gasc20https://www.tandfonline.com/doi/abs/10.1080/10615806.2017.1301189?journalCode=gasc20https://www.tandfonline.com/doi/abs/10.1080/10615806.2017.1301189?journalCode=gasc20https://www.tandfonline.com/doi/abs/10.1080/10615806.2017.1301189?journalCode=gasc20https://yinyoga.com/the-yinside-of-breathing/https://www.yomi.nu/blog/?category=The+body+and+brain

Yinwilltriggertrauma

So,whilerarelysomepeoplecanbetriggeredbymeditationoryoga,manymoreseemtobene=itfromthepractice.

ReturntoTopics

“Notalleffectsofthepracticeofmeditationarebene=icial.Shapiro(1992)found1that62.9%ofthesubjectsinaVipassanaretreatreportedadverseeffectsduringandaftermeditationand7.4%experiencedprofoundlyadverseeffects.Thelengthofpractice(from16to105months)didnotmakeanydifferencetothequalityandfrequencyofadverseeffects.Theseadverseeffectswererelaxation-inducedanxietyandpanic;paradoxicalincreasesintension;lessmotivationinlife;boredom;pain;impairedrealitytesting;confusionanddisorientation;feeling‘spacedout‘;depression;increasednegativity;beingmorejudgmental;and,ironically,feelingaddictedtomeditation.Otheradverseeffectsdescribed(Craven,1989)areuncomfortablekinestheticsensations,milddissociation,feelingsofguiltand,viaanxiety-provokingphenomena,psychosis-likesymptoms,grandiosity,elation,destructivebehaviourandsuicidalfeelings.Kutzetal.(1985a,b)describedfeelingsofdefenselessness,whichinturnproduceunpleasantaffectiveexperiences,suchasfear,anger,apprehensionanddespair.”AlbertoPerez-De-AbenizandJeremyHolmes,“Meditation:Concepts,EffectsandUsesinTherapy,”InternationalJournalofPsychotherapy5.1(2000):49.

JenniferScherer,“HowaMelbourneyogastudioishelpinghealveteransand2emergencyserviceworkers,”SBSNews(September14,2019).

Ibid.3

https://www.sbs.com.au/news/how-a-melbourne-yoga-studio-is-helping-heal-veterans-and-emergency-service-workershttps://www.sbs.com.au/news/how-a-melbourne-yoga-studio-is-helping-heal-veterans-and-emergency-service-workershttps://www.sbs.com.au/news/how-a-melbourne-yoga-studio-is-helping-heal-veterans-and-emergency-service-workers

IknowsomeonewhowashurtdoingYinYoga

�

Thisconcerncantaketheformof

IknowofastudentdoingYinYogawhohurtherselfwhileshewascomingoutofapostureandshehadpainforweeksafterwards.

Anyinjuryoccurringinayogaclassisregrettableandunfortunate.However,injuriescanhappeninallwalksoflifeandduringanyphysicalactivity.Crossingastreetisdangerous,butthisdoesnotmeanweshouldnevercrossaroad.Itdoesmeanthatwehavetobeattentivewhendoingso.Oneofthebestgiftsayogateachercanprovideherstudentsistrainingintheabilitytorecognizewhensignalsarepresent(i.e.,pain!)indicatingthataninjurymaybeontheway,andtowiselychoosetocomeoutoftheposebeforetheinjuryoccurs.

Thenumberofinjuriesoccurringinyogaclasseshasbeenrisingalloverworld. 1However,alsoincreasingisthesheernumberofstudentspracticingyoga.Whatisimportantistherateofinjuriesoccurringduringayogaclassversusotherformsofphysicalexerciseortherapy.Unfortunately,heretoothenumbersseemtopointtoinjuryratesinyogaclassesthatmatchorexceedthoseinsports.Areportona2017study found2

…theincidenceofpaincausedbyyogaismorethan10percentperyear,whichiscomparabletotheinjuryrateofallsportsinjuriescombinedamongthephysicallyactivepopulation.Howeverpeopleconsiderittobeaverysafe

activity.Thisinjuryrateisupto10timeshigherthanhaspreviouslybeenreported.

Wealsofoundthatyogacanexacerbateexistingpain,with21percentofexistinginjuriesmadeworsebydoingyoga,particularlypre-existingmusculoskeletalpainintheupperlimbs.

Intermsofseverity,morethanone-thirdofcasesofpaincausedbyyogawereseriousenoughtopreventyogaparticipationandlastedmorethan3months.

Thestudyfoundthatmost“new”yogapainwasintheupperextremities(shoulder,elbow,wrist,hand)possiblyduetodownwarddogandsimilarposturesthatputweightontheupperlimbs. 3

Thatallsoundsverybad,buttheyalsoreported,

…74percentofparticipantsinthestudyreportedthatexistingpainwasimprovedbyyoga,highlightingthecomplexrelationshipbetweenmusculoskeletalpainandyogapractice. 4

Unfortunately,theauthorsdidnotdistinguishbetweenvariousstylesofyoga.Fromtheirmentionofdownwarddog,theyareprobablynotreferringtorestorativeyogaorYinYoga,asthesestylesdonotincorporateweightbearingpostures.Itseemslogicaltoassumethatthemorevigorousandactivepracticescreatemoreinjuriesthanthemorepassivestyles.

Itiscurioustoreviewthe=indingsofthe2016Americanstudycitedearlierthatshowedwherethemostcommoninjuriesoccurredandtowhom:

Thetrunk(46.6%)wasthemostfrequentregioninjured,andsprain/strain(45.0%)accountedforthemajorityofdiagnoses.Theinjuryrateincreasedoverallfrom2001to2014,anditwasgreatestforthoseaged65yearsandolder(57.9/100,000)comparedwiththoseaged18to44years(11.9/100,000)and45to64years(17.7/100,000)in2014.5

Thiswouldindicatethattheolderthestudent,themorecareshouldbetaken.Theseauthorsconcluded,

Participantsaged65yearsandolderhaveagreaterrateofinjuryfrompracticingyogawhencomparedwithotheragegroups...Whiletherearemanyhealthbene=itstopracticingyoga,participantsandthosewishingtobecomeparticipantsshouldconferwithaphysicianpriortoengaginginphysicalactivityandpracticeonlyundertheguidanceofcerti=iedinstructors.6

Thisconclusionissimilartotheonereachedbytheauthorsofthe2017study,

Paincausedbyyogamightbepreventedbycarefulperformanceandparticipantstellingtheiryogateachersofinjuriestheymayhavepriortoparticipation,aswellasinformingtheirhealthcareprofessionalsabouttheiryogapractice.Werecommendthatyogateachersalsodiscusswiththeirstudentstherisksforinjuryifnotpracticedconscientiously,andthepotentialforyogatoexacerbatesomeinjuries. 7

Sageadvice:yogateachersshouldnotbeover-promisingthebene=itsofthepracticeandshouldbetrainingstudentstobeattentivetothewarningsignsthattheymaybegoingtoofar.ThisappliestoYinYoga,forsure,buttoallstylesofyogaaswell.

ReturntoTopics

A2016studyintheUnitedStatesfoundanincreaseintherateofinjuriesofyoga1practitionersbetween2001and2014.Therewere29,590yoga-relatedinjuriesseeninhospitalemergencydepartmentsfrom2001to2014.(SeeThomasA.SwainandGeraldMcGwin,“Yoga-RelatedInjuriesintheUnitedStatesFrom2001to2014,”TheOrthopaedicJournalofSportsMedicine(2016).)Amorerecent,2020Australianstudyfound“Therewere118yoga-relatedinjurycasesthatsigni=icantly(p<.05)increasedby357%fromJuly2009toJune2016.Mostofthecaseswerefemale(n=96;81.4%)andbetween20and39yearsold(n=68,57.6%).Mostcommoninjuriescompriseddislocations/sprains/strains(n=60,51.7%)followedbyfractures(n=17,14.4%),andinjurytomuscle/tendon(n=15,12.7%).”B.Sekendiz,“AnEpidemiologicalAnalysisofYoga-RelatedInjuryPresentationstoEmergencyDepartmentsinAustralia,”ThePhysicianandSportsmedicine(January17,2020).

SeeMarcCampo,MariyaP.Shiyko,MaryBethKean,LynneRobertsandEvangelos2Pappas,“Musculoskeletalpainassociatedwithrecreationalyogaparticipation:Aprospectivecohortstudywith1-yearfollow-up,”JournalofBodyworkandMovementTherapies22.2(April2018):418–423.

UniversityofSydney,“Yogamightbemoreriskyforcausingmusculoskeletalpain3thanyouthink,”ScienceDaily(June27,2017).

Ibid.4

Swainetal.,“Yoga-RelatedInjuriesintheUnitedStatesFrom2001to2014.”5

UniversityofSydney,“Yogamightbemoreriskyforcausingmusculoskeletalpain6thanyouthink.”

MarcCampoetal.,“Musculoskeletalpainassociatedwithrecreationalyoga7participation:Aprospectivecohortstudywith1-yearfollow-up.”

https://www.sciencedaily.com/releases/2017/06/170627105433.htmhttps://www.sciencedaily.com/releases/2017/06/170627105433.htmhttps://www.sciencedaily.com/releases/2017/06/170627105433.htmhttps://www.sciencedaily.com/releases/2017/06/170627105433.htmhttps://www.ncbi.nlm.nih.gov/pubmed/?term=Sekendiz%2520B%255BAuthor%255D&cauthor=true&cauthor_uid=31952451

YinYogaisnotgoodforpregnantwomen

�

Thepremisebehindthisconcerncanbestatedasfollows:

Pregnantwomenhavealotofthehormonerelaxinintheirbodies,whichsoftenstheircollagen,makingthempotentiallyhypermobileandsubjecttoinjuriesduetothishypermobility.Thelong-heldstressesofYinYogaarenotgoodforthem.

Thereissometruthtothisstatement:womendoproducealotoftherelaxinhormoneduringthe=irsttrimesterofpregnancy,whichhelpstosoftentheirconnectivetissue(toallowforeasierimplantationofthefetusintotheuterinewallandforopeningspaceinthepelvicbowl),andthenagaininthedayspriortolaborbeginning.However,thisdoesnotmeanthataYinYogapracticecannotbehealthyduringthesemonths.

Intentionsareimportant.Whilepregnant,theintentioninawoman’spracticeshouldnotbetogofurtherintoposesthanshehasevergonebefore.Rangeofmotionisnotthegoalnow;thebaby’shealthandthewoman’sowncomfortiskey.Becausetheconnectivetissueswillstarttobecomesofter,itmaybeeasytooverstresstheligamentsandcartilageandpossiblystretchanddamagethem.Whateverrangeofmotionshehadbeforebecomingpregnant,sheshouldbehappytostickwiththat—noneedtotrytogofurther.

Fortunately,thelongerthepregnancylasts,thelessthemother-to-beisabletomove.Hergrowingbellywillpreventmanymovements.Twistsdonothavetobeforbiddenbecausetheywillnaturallybecomeshallower.Movementsinthepelvisandhips,however,shouldbedialedback.Toomuchstresshere,heldfortoolong,couldpotentialdestabilizesomewomen’ssacroiliacjointsorthepubicsymphysis.Ageneralruleofthumbforpregnantstudentsistoavoidlongerholdsordeeppositions.Threeminutesmaybethemaximumnow.

(Asimilarpointcanbemadeforwomenwhoarepostpartum:afterpregnancyis=inished,itisnotyettimetotrytoobtaingreaterrangeofmotion.Thebodyisveryopennow.YinYogaisnotrecommendinthe=irstfewweeksrightafterdeliveringababy.Thisisatimetoallowthebodytoknitbacktogether.Perhapsafter6to8weeks,agentleyin-practicecanbeginagain.Gentlenessisthekey.Whenthetimeisright,someyinposturescanbeusedtogentlystretchthebody,aswellasmassagethebellyandstimulateabdominalmusclesinagentleway.)

Anotherpieceofadvice:pregnantwomeninthe3rdtrimestermaywanttoavoidlyingontheirbackforlongperiodsoftime.Recentevidencehasshownthateven30minutesoflyingsupinecanreduceoxygenlevelsinthebaby’sblood,causingdecreasesinheartratevariability.Thisisduetothecompressionoftheinferiorvenacava(themajorveinreturningbloodtotheheart).Whilemosthealthypregnantwomenarequite=inelyingontheirbacks,becausethereisacollateralvein(theazygos)bringingbloodtoheart,thefetusdoesnoticetheeffect.SinceYinYogadoesinvolvelong-heldpostures,thepregnantwomanduringherlast3monthsofpregnancymaywanttoavoidreclinedorsupineposturesinYinYoga.(Seethearticlesinthisfootnoteforthesciencebehindtherecommendation .)1

TheintentionoftheYinYogapracticeforpregnantwomenisnottoacquirenewrangesofmotionortolingertoolongineachposture,butrathertobemoremindful,presentandattentive.Manyposturescanhelpalleviatethestressesthatbuildupduringpregnancy,andsomewomenhavefoundtheenergeticvalueofthepracticetobequitehelpful.SarahPowers,oneofthepioneersofYinYoga,continuedherpracticeduringherpregnancyandwriteseloquentlyaboutitinherbookInsightYoga:

Amongthemanybene=itstodoingaYinYogapracticewhilepregnantisthattheposesstimulatethetissuestohelpcreatemore=luidmobilitythroughoutthesystem,increasingthecomfortinthebodyasitgrowsandchanges.Stimulatingthemeridiansinthiswayalsocontributestoahealthierorgansystem,anotherplus,becausetheorgansareworkingharderduringpregnancyandlactation.Becausethepracticeservesasaneedle-lessacupuncturesession,itcanhelpbalanceawoman’soverallenergyandemotions,whicharenaturallydestabilizedbythehormoneinfusionduringthistime.Last,butperhapsthemostimportantreasontopractice[YinYoga]isthemeditativeatmosphereitcreates.Ifeelthatlearningorcontinuingtodeepenintomindfulnessduringpregnancyisofutmostimportance.In

pregnancyasinmotherhood,wearecalledontoridetheerraticemotionstriggeredbyhormones.Weneedtobeableto=lowwithdif=icultcircumstanceswithoutprolongedinwardrigidityandtension,whichhaveadirectandimmediateimpactuponthefetusandchild. 2

SeniorYinYogateacherDianaBatts,whoco-runsYinYogateachertrainings,statesthatshewouldratherhavepregnantwomeninheryinclassesthanotherclassesbecauseitgiveshermoretimeasateachertoattendtothestudents’needs.Shecanhelpthepregnantstudentbecomemoreawareofherbodythanispossibleinyangclasses.

ShouldallpregnantwomendoYinYoga?No,ofcoursenot.Butthisdoesn’tmeanthatmostwomenwillnotbene=itfromitinavarietyofways.Asalways,payattention!Don’ttryforgreatrangeofmotion;rather,focusinsteadonrelaxing,openingtheenergybodyandbeingpresent.

ReturntoTopics

Backtobasics:avoidingthesupinepositioninpregnancy(https://1www.ncbi.nlm.nih.gov/pmc/articles/PMC5309362/);Effectofmaternalpositiononfetalbehaviouralstateandheartratevariabilityinhealthylategestationpregnancy(https://www.ncbi.nlm.nih.gov/pubmed/27871127);Theeffectofsupinepositioningonmaternalhemodynamicsduringlatepregnancy(https://www.ncbi.nlm.nih.gov/pubmed/29772936);Thecollateralvenoussysteminlatepregnancy:Asystematicreviewoftheliterature(https://www.ncbi.nlm.nih.gov/pubmed/28726308);Hemodynamicchangesinwomenwithsymptomsofsupinehypotensivesyndrome(https://www.ncbi.nlm.nih.gov/pubmed/31856296);

SarahPowers,InsightYoga(Boston:ShambalaPublications,2008),36.2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5309362/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5309362/https://www.ncbi.nlm.nih.gov/pubmed/27871127https://www.ncbi.nlm.nih.gov/pubmed/27871127https://www.ncbi.nlm.nih.gov/pubmed/29772936https://www.ncbi.nlm.nih.gov/pubmed/28726308https://www.ncbi.nlm.nih.gov/pubmed/31856296

YinYogaisnotgoodforhypermobilestudents

�

Thebasicpremiseofthisconcernis

YinYogaisdangerousforstudentswhoarehypermobilebecausethepracticewillmakethemevenmoremobilewhenwhattheyneedismorestability.Iftheyaretoomobile,theywillharmtheirjoints.

Thisconcernhasbeenraisedmanytimesbymanypeople,fromyogateacherstophysicaltherapists.ItwassuchacommonconcernthatIwroteadetailedresponsecalledHypermobilityandYoga.Manyofthesepointsarerepeatedbelow.

Wecangeneralizethreecausesofhypermobility:

1) Enhanced ranges of motion due to an injury to a joint 2) Enhanced ranges of motion due to a connective disease or disorder 3) Enhanced ranges of motion due to skeletal variations

1) Studentswhoarehypermobileduetoaninjurytoajointshouldbecarefulofover-stressingthatjoint.Itneedstimetoheal.Thisdoesnotnecessarymeanthatthejointshouldbeimmobilized,asthatoftenleadstoundesirablesideeffects,butcareshouldbetakennottogotothejoint’sendrangeofmotionbecausethatendrangeisonlypossiblerightnowduetodamagetotherestrainingconnectivetissues.Ayogapracticeshouldworkwellwithinthe

https://yinyoga.com/hypermobility-and-yoga/

tolerablerangesofmotionandshouldleadtostrengtheningthejoint,notlengtheningit.

2) Studentswhoarehypermobileduetoaconnectivetissuedifferences,forexamplesomeonewithMarfansyndromeorEhlers-Danlossyndrome,haveageneticdifferenceinthewaytheircollagenisstructured.Itisverylooseandcanallowtoomuchmovementinajoint.(Itcanalsoaffectthehealthofbloodvesselsandorgans.)Thesestudentsshouldbeverycarefuldoingyogaingeneral,andthatincludesYinYoga.Theydonotneedtoworkonincreasingtheirrangeofmotionbutratheronbuildingstrengthandstabilityinthejoints.Theycancertainlytryyoga,orevenYinYoga,butonlywithgreatattentionandwiththeintentionofbuildingstrengthintheirtissues,not=lexibility.Theyneedtopayattentiontohowthepracticeaffectsthemandhowitfeels—whiletheyareinthepostures,whentheycomeoutoftheposturesandoverthenextdayortwo.Throughtrialanderror,throughintentionandattention,theywilldeveloptheirownsensitivitytowhatworksforthemandwhatdoesn’t.IftheyweretotryYinYoga(perhapstoobtainthemeditative,psycho-emotionalorenergeticbene=its),shorterholdsof1to2minutestostartwouldberecommended,andtheyshouldtrytogoonlyhalfwaytotheiredge,nottotheirendrangeofmovement.

Studentswithconnectivetissuedisordersdonotalwaysannouncethemselvestoyogateachers,nordotheyalwaysappearhypermobile,butifyoudohaveaconnectivetissuedifference,itisadvisabletoletyourteacherknowthatyouwillbemodifyingtheposturestosuityouruniquesituation.Asateacher,pleasehelptotrainthestudenttolistentotheirbody,starteasyandgoslow.

3) Themajorityofpeoplewhoarehypermobilearemore=lexiblethanthenormnotbecauseofaninjuryorcondition,butduetotheshapeoftheirbones.Whatlookslikeadangerousrangeofmotionisactuallyquitenormalandhealthy,forthem.Theydonothavetobebroughtbackfromtheirnaturalrangeofmotion,although,likeforeverystudent,theyshouldbeguidedtorecognizewhenanendrangehasbeenreachedandtaughttonottrytogopastthatpoint.

Manypeopleareconsideredhypermobile.Estimatesvaryfromlessthan1%ofthepopulationtoasmuchas25%. But,aswehavejustseen,thecauseofthe1hypermobilityhastobetakenintoconsiderationwhenevaluatingphysicalexercisesoryoga.Oneverymobileyogastudentwastoldbyherteacher,“Youaretoo=lexibleforaYinYogapractice!”Whenaskedwhy,shewastold,“Puttinganykindofstressontheligamentsisunhealthyandunsafe.”Shewas,however,encouragedtocontinueherAshtangaandIyengarpractices,whichrequirefarmorerangesofmotionthatYinYogadoes.ShouldshedoYinYoga?Herintuitiongaveheraverydifferentanswer—sheloveddoingYinYogaalongwithhermoreactivepractices—butshehadadilemma.Whotobelieve?Iftheteacherhadinsteadsaid,“Let’sseeif

wecandeterminewhyyouarehypermobileandthendecideonthebestpracticeforyou,”togethertheteacherandstudentwouldhavebeenabletodevelopapracticespeci=icallysuitedtothisstudent’suniquerequirements.

Despitethefearofstretchingfosteredbymanyteachersandtherapists,mosthypermobilepeoplelovetostretchandneedtostretch! Curiously,stiffnessisa2commoncomplaintofmanyhypermobilepeople.Astheyageorsufferinjury,theylosetherangeofmotiontheyoncehad,andalthoughtheymaystilllookvery=lexible,theyarenotattheirnormallevel.Theycravestretching.

Itisworthwhiletodifferentiatebetweenstretchingforhealth(whichisokayforpeopleinthethirdcategory)andstretchingtoincreaseanalreadyunstable,hypermobilerangeofmotion(whichwouldnotbegoodforthoseincategory1or2).Authorsofabookpromotingtherapiesforhypermobilitywrotethatwemustnotethedifferencebetween,“stretchingperformedinordertoregainandmaintainmusclelength,relievemuscletension,orrestoreandmaintainjointrange,andstretchingtoincreaseanalreadyhypermobilerangeofmotion.Itisgoodtostretch,butcareisrequired.[Emphasisadded.]Educatinganindividualabouthowtheycanstretchsafelywithoutoverstretchingintotheirhypermobileormorevulnerableareaswillhelpdevelopbetterbodyawareness,askillwhichcanbeusedinthefuturetoensuresafeexercising.” 3

Basedontheseresearchers’experience,yogaisnotcontraindicatedandindeedcanbeahealthyadjuncttotheexerciseshypermobilepeopleperform,withthecaveatthatsustainedendofrangemovementsarenotrecommended.Fortunately,inYinYoga,theposturesarenotextreme.Thereareno“putyourfootbehindyourhead”postures,or“dropbackwardandgrabyourankles”movements.Theposturesaregenerallymild,butheldforalongtime.Theyarelong,notdeep,andaproperlytrainedYinYogateacherwouldbecautioningherstudentstostaywherethesensationsarereasonable,notmaximal.

Thefearofgoingtoofarisrealforhypermobilepeople,andthedangercanberealtoo.However,YinYogacanbeasafepractice,onethatdoesnotchallengeendrangesofmotion,butonethatdoesprovidethestresshypermobilepeoplecraveandneed.YinYogadoestargettheconnectivetissues,whichiswherepathologymaylieforpeoplewithgeneticconnectivetissuedisorders.However,forstudentswhoarehypermobile,notbecauseofanyconditionordiseasebutbecauseoftheuniqueshapeoftheirbones,thereisnopathologypreventingthemfromgoingtotheirnatural,fullrangeofmotion.Itissafetogothere.

Beforestartinganyexercisepractice,yogaorotherwise,itiswisetocheckwithyourhealthcareprovidertomakesurethisisagoodidea.Doyourresearch.IfyouarehypermobileandchoosetodoYinYoga,practicewithattentionandintention.Starteasy—shortholdsat=irstof1to2minutes,onlygoinghalfwaytoyourendrangeofmotion.Noticehowyoufeelduringandafterthepractice,worktowardlongerholds,

butremembertheintentionisnotenhancedrangeofmotion;theintentionisregainandmaintainoptimalhealth.

ReturntoTopics

SeeD.L.Scher,B.D.Owens,R.X.SturdivantandJ.M.Wolf,”Incidenceofjoint1hypermobilitysyndromeinamilitarypopulation:impactofgenderandrace,”ClinicalOrthopaedicsandRelatedResearch468.7(July2010):1790–5.doi:10.1007/s11999-009-1182-2.

“AnunpublishedauditatGuy’sHospitalin1986reportedbyHarding(2003)2revealedthatpatientswithjointhypermobilityfoundstretchinghelpful.Thiscameasasurprisetotheaudit’sauthors,buthasbeenborneoutrepeatedlyinclinicalexperience.Stiffnessisacommoncomplaint,withmanyhypermobilessayingthey‘feellikea90-year-old’.”FromRosemaryKeerandKatherineButler,“Physiotherapyandoccupationaltherapyinthehypermobileadult,”Hypermobility,FibromyalgiaandChronicPain.(2010).doi:10.1016/B978-0-7020-3005-5.00013-6.

Ibid.3

http://www.londonhandtherapy.co.uk/wp-content/uploads/2010/04/Ch09-143-162-9780702030055.pdfhttp://www.londonhandtherapy.co.uk/wp-content/uploads/2010/04/Ch09-143-162-9780702030055.pdf

YinYogaisnotgoodforyogabeginners

�

Thisconcerncantaketheformof

• YinYogaisanadvancedpractice,notsuitableforbeginners.• YinYogaistoodeepforbeginners;theycanhurtthemselves.

IwroteanarticleonthistopicentitledCanBeginnersDoYinYoga?Hereareacoupleofexcerptsfromthearticle,butforthefullresponse,Iencourageyoutoreadthefullarticle. 1

Yearsago,Ihadmydoubts—IwasnotsurethatbeginnerstoyogashouldstarttheirjourneywithYinYoga.Myfearscamefromaworrythatabeginnerwouldnotknowenoughtocomeoutoftheposturewhenthesensationsbecametoointense,thattheymightstaytoolongandhurtthemselves.Ihavesincediscoveredthatthiswassellingpeopleshort.Peopleknowwhatpainis,whattheydon’talwaysknowishowtopayattentiontothemoresubtlesensationsthatariseinyogaasanas.Ihavefoundmoreyangstudents(doingregularhatha,vinyasaorhotyoga)getinjuredthanthestudentscomingtotheslow-pacedyinoffering.

Oneofthebigbene=itsofaYinYogapracticeis[the]abilitytopayattention:intheyangformsofyoga,weareonlyinapostureforashortperiod—=ivebreaths,ormaybeaminuteorso.InYinYogaweliterallymarinateinthejuicinessofthepose,andpayattentiontothe=lowofsensations.YinYoga

https://yinyoga.com/can-beginners-do-yin-yoga/

givesusachancetolearnwhatsensationsare,wheretheyare,whethertheyarehealthy,albeitchallenging,ortoomuch.Welearnwhatanedgeis,whichissomethingthatcanbemissedentirelyinouryangpractice.Intheyangstylesofyoga,especiallyforbeginners,weareworriedsomuchaboutallthedetailsofthepostures:thealignment,themuscularengagements,theteacher’sdirections,thebreath,thebandhas…WithYinYoga,wehavetimetolearnhowtopayattentiontosensations,toouredge.

InYinYoga,thestudentisgiventhetimeandguidanceneededtoexperiencetheirbodyandtheeffectontheirbodythattheposturescreate.Withthistraining,theywillknowwhentheyhavereachedagoodedge.Theycandeveloptheirownsensitivitytowhattheyneed,whentogodeeperandwhentobackoff.Withthisentryintoyoga,thestudentwillbewellequippedtojointhefaster-paceyangformsofyoga.

YinYogaoffersagreatwaytobeginayogapractice,onethatcanbranchoutinmanydirectionsandthatcanlastfortherestofyourlife.Yes,beginnersde=initelycanstarttheiryogajourneywithYinYoga.

ReturntoTopics

ThisquestionwasalsoraisedintheForumatwww.YinYoga.com,posedbya1beginningstudent.Thediscussioncanbefoundhere.

https://www.yinyoga.com/forums/viewtopic.php?p=2745

YinYogaisnotgoodforpeoplewithcancer

�

Thisconcernisprettystraightforward:

PeoplewithcancershouldavoidYinYoga.Thelong-heldstressesarecontraindicated.

Amajorfearinworkingwithyogastudentswhohavecanceristheinteractionbetweentheircancertherapyandthephysicalstressesoftheiryogapractice.Forexample,chemotherapyusestoxicdrugstokillcancercells,buttoprotectthemselves,cancercellcreateregionsofhighpressureinsidethebodytopushthesetoxinsaway.Ifouryogapractice(orindeedevenamassagesession)increasesthepressureinthetissues,thiscouldpreventthedrugsfromgettingtowheretheyneedtogo.However,itisnottruethatmassageoryogacannotbehelpful.Theycan—theyjustneedtobedoneundertheguidanceofwell-trainedtherapistsandyogateachers. 1

Bene=itsfrommassageforcancerpatientsincludereducedanxiety,painandfatiguewhileimprovingimmunefunction. Whileyogacannotcurecancer,thebene=itsfrom2yogaaresimilartothosefrommassage:reduceanxiety,depression,tiredness(fatigue)andstressforsomepatients. YinYogamaybeevenbetterthanactiveor3dynamicyogapracticesduetothetimeavailabletoslowdown,developmindfulnessandworkwitheasybreathingpatterns.Inthesecasesthepracticeisnotaboutbuilding=lexibility,sothereisnoneedtogotoadeepedge;thestudentcanbecontenttorelaxandevenusepropstoreduceanydiscomfort.

SomeevidencethatYinYogamaybeeffectiveinhelpingwithcancercomesfromthelaboratoryworkofHelenLangevin.Herresearchteamdiscoveredthatlong-heldstresses(10minutesonceadayover4weeks)canreducetumorsizeby52%comparedtoacontrolgroup. Unfortunatelythesubjectsinherexperimentwere4mice,andwehavenostudiesontheeffectwithhumans,butthereasoningisquitesound.Thestudyreported

Recentstudieshaveshownthatgentledailystretchingfor10minutescanreducelocalconnectivetissuein=lammationand=ibrosis.Becausemechanicalfactorswithinthestromacanin=luencethetumormicroenvironment,wehypothesizedthatstretchingwouldreducethegrowthoftumorsimplantedwithinlocallystretchedtissuesandtestedthishypothesisinamouseorthotopicbreastcancermodel….Tumorvolumeatend-pointwas52%smallerinthestretchgroup,comparedtotheno-stretchgroup.5

(Ifyouwanttolearnmore,LangevingaveaninterestingtalkonthistopiccalledStretching,ConnectiveTissue,In=lammationandCancer.)

Aswithsomanythings,wecannotmakeadogmaticassertionandsaythatyogaingeneralorYinYogaspeci=icallywillhelpeverycancerpatient.Wehavenostudiesshowingitcancurecancer,butthereareindicationsthatitmay“helptoreduceanxiety,depression,tiredness(fatigue)andstressforsomepatients.Andithasimprovedthequalityofsleep,moodandspiritualwellbeingforsomepeople.” 6

So,shouldcancerpatientsdoYinYoga?Maybe!Itdependsonsomanyvariables:theperson,whattypeofcancer,thestageoftreatment,doctor’sadvice,etc.WhatwecansayisthatYinYogamightbehelpful.IfyouhavecancerandwanttotryYinYoga,herearesomesuggestionsfromCancerResearchUKtofollow:

• Don’tdoyogaaloneathomeuntilyou’vepractiseditwithaquali=iedteacher.• Tellyourteacheraboutanymedicalproblemsyouhave,includingbackand

jointproblems,beforeyoubegin.• Stopandtellyourteacherifanypostureispainfulforyou.• Nevertrydif=icultpostures,suchas[inversions],without=irstbeingshown

howtodothisbyaquali=iedteacher. 7

Ingeneral,yogaiswelltoleratedbycancerpatients, butitwouldbeagoodideato8letyourhealthcareteamknowwhatyouaredoing.

ReturntoTopics

https://www.youtube.com/watch?reload=9&v=micXX__6L8g&feature=youtu.be

FormoreonmassageandcancerseeCancerandMassage:ClinicalThinkingand1Cancer,andthisarticlefromBreastCancer.org.

SeeGailIronsonandMariaHernandez-Reif,“MassageTherapyforReducingStress2HormonesandEnhancingImmuneFunctioninBreastCancerSurvivors,”JournalofPsychosomaticResearch57.1(July2004):45–52.

SeeCancerResearchUK.3

SeeBerruetaL.etal.,“StretchingReducesTumorGrowthinaMouseBreastCancer4Model,”Scienti8icReports8.1(December2018).

Ibid.5

CancerResearchUK,“GeneralCancerResearch–Yoga.”6

Ibid.7

H.Crameretal.“Yogaforimprovinghealth-relatedqualityoflife,mentalhealthand8cancer-relatedsymptomsinwomendiagnosedwithbreastcancer,”TheCochranedatabaseofsystematicreviews1(2017).doi:10.1002/14651858.CD010802.pub2.

https://www.amtamassage.org/articles/3/MTJ/detail/1802/cancer-and-massage-clinical-thinking-and-cancerhttps://www.amtamassage.org/articles/3/MTJ/detail/1802/cancer-and-massage-clinical-thinking-and-cancerhttps://www.breastcancer.org/treatment/comp_med/types/massagehttps://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/complementary-alternative-therapies/individual-therapies/yogahttps://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/complementary-alternative-therapies/individual-therapies/yoga

YinYogaisnotgoodforpeoplewithosteoporosis

�

Oneprominentyogateachersaid

OneoftheprimarydangersofYinYogapractice,ingeneral,isthatitencouragesextendedperiodsof=lexionofthespine—somethingthatshouldbeavoidedbysomeonewithlowbonedensity,osteopeniaorosteoporosis.1

ThisquotationisfromMargaretMartin’s2012blogpost.Shedoesn’tdismissYinYogaoutofhand,andinfactlistsseveralYinYogaposturesthatare“generallysafeforindividualswithosteoporosis,osteopeniaorlowbonedensity.”However,shealsolistsseveralposturesthat,inherview,aredangerousbecausetheyputundue=lexionstressesalongthespine,toomuchrotationstressalongtheneckofthefemur,ortoomuchstressintotheknees.Shemayberight—forafewpeople—butshemayalsobeoverlyprotectiveforthevastmajorityoffolks. 2

Margaretisveryexperiencedinteachingstudentswithosteoporosis.Shebelievesthatthesestudentsmustnotallowtheirspinesto=lexatall:all=lexionmustcomefromthehips.Ibelievethatthisisanover-reactionandanover-simpli=ication.Outsidetheyogastudio,peoplewithosteoporosis=lextheirspinethroughsimple,dailyliving.Leaningoverthebathroomsinktobrushteeth,bendingovertotieshoes,reachingforthekaleinthefridgeorforthesaltonthetableallcausesome=lexioninthespine.Yes,theycangotoofar:buttoneverstressthespinewillleadtoatrophyofthetissuesyouaretryingtoprotect.(Thereisatermforthis:disuse

osteoporosis! )Forpeoplewithmildosteoporosis,some=lexionisnecessaryto3maintainbackhealth;forpeoplewithsevereosteoporosis,cautionisreasonable.

Opinionsonthistopicvarywidely.GregLehman,awell-knownphysicaltherapyteacherandtrainer,hassaid,“Spinal=lexionunderlowloads(likestretching)hasnotbeenproventobeariskfactorfordiscpathology.” Indeedhehaswritten4extensivelyonthistopicandconsiderstheconcerntobeunwarranted. 5

Ontheotherhand,inhisbookYogaforOsteoporosis,Dr.LorenFishman,ayogateacherandM.D.,citesa1984studydonebyresearchersattheMayoClinicthatshow=lexionofthespineisverybadbutextensionisverygood. However,the6=lexionexerciseswereyangexercises:theywerebasicallysit-ups.Peoplewhocitethisstudyoftenextrapolateandsayany=lexionofthespineisharmful.Butthiswasnotwhatthestudyclaimed.

ItisgreatthattheMayoClinicstudyshowedextensionofthespine(basicallyLocustposesandseatedscapularretractions,thekindwedoinEagleArms)helpsreducetheriskoffracture.Thisshowsthatweshouldkeepdoingextensionsofthespineandbuildspinehealth.(IntheYinYogarepertoire,keepofferingSphinx,SealandSaddlepose.)Butareall=lexionscontraindicated?Ihavefoundnostudiesthathaveinvestigatedlong-held,gentlestressofthespinein=lexionanditsimpactonbonemineraldensity.Atbestwecansaywedon’tknow,butmaybetoavoidanyriskweshouldavoidall=lexions.However,isthisreallyappropriate?

Avoidingall=lexionmaybeharmfultoyourspine!Alltissuesneedstresstobecomeorstayhealthy.Toomuchstresscanbeharmful,butsocantoolittle.TheMayoClinicstudyaboveshowedthatyangstressesonthespinearenotgoodforwomenwithosteoporosis,buttheydidnotstudywomenwithosteopenia(aprecursorconditiontoosteoporosis)northeeffectofyinstresses.WehaveknownsincethetimeofJuliusWolff thatbonesneedsomestresstoremainstrong:ifweneverallowany7stressofthebones,theywillatrophy.


Yangyogacangeneratealargeamountoftransientstressesonthebonesandjointsduetothepullingpowerofthemuscles.Indeed,amuscularstressonthebonegeneratesseveraltimesmorestressthanthebody’sownweightcangenerate. 8However,YinYogatheoreticallygeneratessmallerstressesbecausetheyareonlyduetogravity,notmusculareffort.InYinYoga,timeisthemagicingredient,notintensity.Thereisabigdifferencebetweenyangstressesandyinstresses,buttherehasbeennostudiesevaluatingthesedifferences.Allwehavetoguideusisreasoningbyhypothesisandindividualexperiences.


In2015,Dr.Fishmanandhisfellowresearcherscompletedalong-termstudy on9over700peopleperformingadaily12-minuteyogapracticeusing12postures.About83%ofparticipantshadeitherosteopeniaorosteoporosis.Bonescanstomeasurebonedensityweredoneatthebeginningofthestudyandthenabout4~5yearslater.Theposeswereheldonaverageforabout30secondsperside,sothese

http://ftp.therapilates.com/PDF/sinaki.pdf

were“yang”stresses.Theposturesincludedseveralstandingposes,twistsandbackextensions.Nodirect=lexionpostureswereincluded.Theresultsofthestudyshowedsigni=icantimprovementsinbonemineraldensities.Theconclusionofthestudywas

The12yogaposesstudiedhereappeartobeasafeandeffectivemeanstoreversebonelossinthespineandthefemur. 10

These12yangposturesprovedtobesafeandbene=icialforosteoporoticspines.IsYinYogasafeforstudentswithosteoporosis?Maybe!Certainly,careshouldbetaken,butsomestresstothebonesishealthyandYinYogacanbeasafewaytoobtainthatstress.Dr.Fishman’sstudieshaveshownthattwistsandextensionscanbesafeandhelpful.However,sinceeverybodyisdifferent,whetheryoushoulddo=lexionsisnotsomethingwecannotsayapriori.Workwithyourmedicalteam/therapist;experimentalittle;checkinwiththeresultsandadjustfromthere.

ReturntoTopics

SeeMargaretMartin’sblogandvideoonherwebsite.1

IntheForumatwww.YinYoga.com,IhavewrittenalongerresponsetoMargaret’s2blogcalledyinposes/osteoporosis.

SeeNASA’sexplanationofdisuseosteoporosis.3

GregLehman,“Ifyouwanttostretchyourhamstringspleasecontinuetodoso,”4ReconcilingBiomechanicswithPainScience(2012).

SeeGregLehman’sarticleshereandhere.5

Amorerecent,2019MayoClinicstudyonthesametopicfoundthatonlyextreme6=lexionorextensionpositionscausedproblems.“Yogahasmanybene=its.Itimprovesbalance,=lexibility,strengthandisagoodsocialactivity,”saysMehrsheedSinaki,M.D.,aMayoClinicphysicalmedicineandrehabilitationspecialistandthestudy’sseniorauthor.“Butifyouhaveosteoporosisorosteopenia,youshouldmodifytheposturestoaccommodateyourcondition.”

SeetheworkofJuliusWolff,aGermananatomistinthelate1880s.7

Again,IrecommendDr.Fishman’sbookYogaforOsteoporosisforagoodoverview8ofthecellulareffectsofexerciseonourbonecells

SeeYi-HsuehLu,BernardRosner,GregoryChangandLorenM.Fishman,“Twelve-9MinuteDailyYogaRegimenReversesOsteoporoticBoneLoss,”TopicsinGeriatricRehabilitation00.0(2015):1–7.

Ibid.10

https://melioguide.com/osteoporosis-exercises/dangers-of-yin-yoga/https://ryortho.com/wp-content/uploads/2016/01/Twelve_Minute_Daily_Yoga_Regimen_Reverses.99989.pdfhttps://ryortho.com/wp-content/uploads/2016/01/Twelve_Minute_Daily_Yoga_Regimen_Reverses.99989.pdfhttps://en.wikipedia.org/wiki/Wolff's%20lawhttps://newsnetwork.mayoclinic.org/discussion/people-with-osteoporosis-should-avoid-certain-spinal-poses-in-yoga-mayo-clinic-study-says/https://www.mayoclinic.org/biographies/sinaki-mehrsheed-m-d-m-s/bio-20054076?_ga=2.231557788.288442394.1550080049-994674252.1550080049https://www.mayoclinic.org/biographies/sinaki-mehrsheed-m-d-m-s/bio-20054076?_ga=2.231557788.288442394.1550080049-994674252.1550080049http://www.greglehman.ca/blog/2018/4/2/reconciling-spinal-flexion-and-pain-we-are-all-doomed-to-failure-but-perhaps-it-doesnt-matterhttp://www.greglehman.ca/blog/2016/01/31/revisiting-the-spinal-flexion-debate-prepare-for-doubthttp://www.greglehman.ca/blog/2017/3/20/if-you-want-to-stretch-your-hamstrings-please-continue-to-do-sohttp://www.nasa.gov/audience/foreducators/postsecondary/features/F_Bones_in_Space.htmlhttp://www.yinyoga.com/forums/viewtopic.php?p=717

PeoplewithfibromyalgiashouldnotdoYinYoga

�

Thisconcernisprettystraightforward:

Anyonewith=ibromyalgiashouldavoidYinYogabecauseitwillmakehisorherconditionandpainworse.

Beforereplyingtothisconcern,let’sde=inewhat=ibromyalgiais.AccordingtotheMayoClinic,“Fibromyalgiaisadisordercharacterizedbywidespreadmusculoskeletalpainaccompaniedbyfatigue,sleep,memoryandmoodissues.Researchersbelievethat=ibromyalgiaampli=iespainfulsensationsbyaffectingthewayyourbrainprocessespainsignals.” 
1
Wedon’tknowthecauseof=ibromyalgia,butwedoknowwhatcanmakethesymptomsworse:stressandphysicaloremotionaltrauma.Thepainmaybemadeworseduetosensitizationinthebraintonervesignals:themorethebrainexperiencespain,themoresensitiveitistopain.Thiscanleadtoanover-reactiontoevenslightpainsignalscomingfromthebody,thusamplifyingthesignal. 

Treatmentsmayincludedrugsandanti-depressantsbutcanalsoincludephysiotherapies,includingmassageandyoga.Again,accordingtotheMayoClinic,“At=irst,exercisemayincreaseyourpain.Butdoingitregularlyoftendecreasessymptoms.Appropriateexercisesmayincludewalking,swimming,bikingandwateraerobics.Aphysicaltherapistcanhelpyoudevelopahomeexerciseprogram.

Stretching,goodpostureandrelaxationexercisesalsoarehelpful.” 
2
So,onekeyistoreducestress(whichcanincludeyogaandmeditationormindfulness),moveandstretchthebody(whichagaincanincludeyoga)andgogentlyandslowly(whichistherecipeforYinYoga).Indeed,a2018studycomparedtheeffectivenessofstretchingversusresistance(strength)trainingandfound“Musclestretchingexercisewasthemosteffectivemodalityinimprovingqualityoflife,especiallywithregardtophysicalfunctioningandpain,andresistancetrainingwasthemosteffectivemodalityinreducingdepression.” Anearlierstudyin20133lookedatseveralmodalitiesincludingyoga,t’aichi,qigongandavarietyofotherexercisestherapiesandfoundeachonetohavesomepositivebene=itswithnoadversereactions. A2011studyincorporatedyogaandmeditationover8weeks4and“foundsigni=icantimprovementintheoverallhealthstatusoftheparticipantsandinsymptomsofstiffness,anxiety,anddepression.” A2010studyfoundthata5weeklyled-classcombinedwithat-homepracticeover8weeks“showedsigni=icantlygreaterimprovementsonstandardizedmeasuresof[=ibromyalgia]symptomsandfunctioning,includingpain,fatigue,andmood,andinpaincatastrophizing,acceptance,andothercopingstrategies.” Thepracticesinthis6studywerebasedontheKripalutraditionandincorporatedmindfulnesstraining.

Whiletherehavebeennospeci=icstudiesofYinYogarelatedto=ibromyalgia,YinYogahasbeenspeci=icallyrecommendedforpatientswith=ibromyalgiabythePainDoctorwebsite andSharecare.com. However,aswithallspeci=icconditions,7 8everyone’sexperienceisunique.Fibromyalgiaisnotonethingbutaconstellationofproblems.Whatworksforonepersonmaynotworkforanother.WhetherYinYogacanhelpyou,ifyousufferwith=ibromyalgia,issomethingyouwillhavetoinvestigatepersonally.Theredoesnotseemtobeanyapriorireasontonottryit,butcheckwithyourhealthcareteam,letthemknowwhatyouplantodo,andpracticewithbothawarenessandintention.

ReturntoTopics

MayoClinic,“Fibromyalgia.”1

Ibid.2

A.Assumpçãoetal.,“Musclestretchingexercisesandresistancetrainingin3=ibromyalgia:whichisbetter?Athree-armrandomizedcontrolledtrial,”EuropeanJournalofPhysicalandRehabilitationMedicine54.5(October2018):663–670.

SeeScottDavidMistetal.,“Complementaryandalternativeexercisefor4=ibromyalgia:ameta-analysis,”JournalofPainResearch6(2013):247–260.

https://www.ncbi.nlm.nih.gov/pubmed/29185675https://www.ncbi.nlm.nih.gov/pubmed/29185675https://www.ncbi.nlm.nih.gov/pubmed/29185675https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-causes/syc-20354780https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616139/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616139/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616139/

J.Hennard,“Aprotocolandpilotstudyformanaging=ibromyalgiawithyogaand5meditation,”InternationalJournalofYogaTherapy21(2011):109–21.

J.W.Carsonetal.,“ApilotrandomizedcontrolledtrialoftheYogaofAwareness6programinthemanagementof=ibromyalgia,”Pain151.2(November2010):530–539.

Seetheirpage“3AmazingBene=itsofYogaforFibromyalgiaPain.”7

Seetheirpage“BestYogaforFibromyalgia.”8

https://www.ncbi.nlm.nih.gov/pubmed/22398352https://www.ncbi.nlm.nih.gov/pubmed/22398352https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568071/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568071/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568071/https://www.sharecare.com/health/fibromyalgia/article/best-yoga-for-fibromyalgiahttps://paindoctor.com/yoga-for-fibromyalgia/

YinYogaisnotgoodforathletes

�

TherearetwoconcernsraisedinregardstoathletesdoingYinYoga.The=irstconcerncanbefoundinoneyogateacher’scomments:

AnotherstylethatI’mnotcrazyabout—Yinyoga—iswidelymarketedtoathletes.Thedeep,staticstretchesofYinareintendedtostretchouttheconnectivetissue—includingligaments.Idon’tagreewithencouragingathletestostretchoutareasthatprovidejointstability.

Thesecondconcernis

Staticstretchingbeforesportswilldiminishpower,strength,speedandthusathleticperformance.

Addressingthe=irstconcernrequiresareviewoftheeffectsofYinYogaonligaments,connectivetissuesandjoints,whichhasbeencoveredinthreeothersections.Ratherthanrepeatthesediscussions,herearelinkstothoseresponses:

• Youshouldn’tstretchligaments,tendons,joints,connectivetissueorfascia• Youshouldn’tstretchjoints• Toprotectjoints,wemustengagemuscles,notrelaxthem

However,onebriefobservationisworthmakinginregardstowhether=lexibilityisrelatedtoincreasedriskofinjuryinathletes.A2019studyfoundthatextreme

=lexibilityandextremein=lexibilitywerecorrelatedwithanincreasedriskofinjury,butforathletesofmoderate=lexibility,improving=lexibilityeitherdidnotaffectinjuryriskatall,orinsomecasespreventedinjuries.Oneconclusionofthisstudywasthatthereis“noevidenceofharmfuleffectsofstretching.” 1

Thisleavesthesecondconcern:doesstretchingbeforesportsdiminishperformance?Thescienceisnotclearandtheresearchseemstofollowcyclesofdifferingrecommendations.Fromthe1940stothe1990stheconsensuswasthatstaticstretchingwasagoodthingforathletes.Butfromthelate90stoearly2000s,thisattitudechangedandstaticstretcheswerefrownedupon.Overthelastfewyears,however,thetidehasturnedagainandstaticstretchingisfavoredoncemore,aslongasthestretchesarelessthan60seconds.

Theoretically,stretchingcancreatecreepinthemusclesandsurroundingfascia,lengtheningthemandreducingtheircontractilestrength. Weneedoursprings(the2tendonsandligaments)tobetense,notloosened,toachievemaximumperformance.Basedonthisreasoning,stretchingbeforesportsdoesnotseemlikeagoodidea.Thislogicseemsclearandcompelling.Toquotea2012reviewthatlookedatover100studiesonthistopic,theattitudeinthe2000swas,“acutemusclestretchcansigni=icantlyimpairmuscleperformance[so]itshouldbeusedwithcautioninapreexerciseroutine.” Thisattitudeledtoawidespreadconsensusfor“theremoval3ofstaticstretchingaspartofawarm-uproutineandtoonlyincludecardiovascularworkwhenstrengthorpowerwasimportanttoperformance.” Inotherwords,4athleteswerecautionednottostretchbeforesports.However,inrecentyears,theserecommendationsarebeingreconsidered.

Acloserlookattheevidencerevealsthattheeffectofstretchingmusclesisdosedependent.Quotingtheleadauthorofthe2012review,Dr.AnthonyKay,“thedurationofstretchatwhichsigni=icantreductions[inperformance]arelikelyisapproximately60seconds;however,longerdurations(>2minutes)didnotfurtherincreasethelikelihoodofsigni=icantreductions.”The=indingswere“tolargelyagreewithprevioussuggestionsthatacutestaticstretchingcanreducemaximalmuscleperformance,”butonlyforlonger-heldstretches.Below60secondstherewasnoperformancedegradationandforstretchesover60seconds,“thereisonlyamoderateeffect.” 5

Morerecentstudieshavefoundpositivebene=itstoshortstaticstressesonsportsperformances. “[Participants]experiencedpositivepsychologicalbene=its6expressingthattheyweremorelikelytoperformwellwhenstretchingwasperformedaspartofthewarm-up,irrespectiveofthestretchtype.Apositivepsychologicaloutlookisanimportantcomponentofoptimalperformance.” 7

Thatisallgreatforshortdurationstaticstretches,buttheconsensusonlongerstresses(i.e.,YinYoga-likestresses)remainsthatpowerandspeedisreduced.Thismaybeduetodecreasedneuralactivationmorethancreep,butthecauseshavenotbeenclearlydetermined. Whatisprettyclearisthatlonger-heldstretchesresultin8

“changesinviscoelasticpropertiesofthe[muscle/tendonunit]whichresultinincreased…complianceandasubsequentdecreasein…stiffness.” 9

Thestudiesfoundrangesofstrengthreductionsofbetween4~8%whenstretchesareheldfor60secondsorlonger.Foreliteathletesthiscanbesigni=icant.However,forsomeathletes,likehockeygoalies,rockclimbers,gymnastsanddancers,theincreased=lexibility,suchastheabilitytodoafullsplits,maybemoreimportantthanthe