FAQ

In downface dog, handstand and raised back stretching, I often have a cramping and burning sensation in the shoulder.

This is due to the way these muscles work in these positions. They perform concentric contraction in the angular range of maximum contraction, i. e. exactly at the limit of their capability. Here they do not develop any more strength for further contraction but go into active insufficiency because the actin and myosin threads have already completely interlocked. In this situation almost all muscles of the musculoskeletal system have a tendency to cramp. The better their training condition is, i. e. their flexibility and strength, the lower their basic tonus, the more this phenomenon diminishes, but without being completely out of the world as a possibility. The following positions provide a remedy:

1. gomukhasana, with the arm at the bottom, in which the cramping occurs (may be without effect for people who are very flexible in the shoulder)
2. prasarita padottanasana, with the arms behind the body,
3. handstand, with flexing arms (it is strenuous, but brings the muscles in other angular areas and quite powerfully to work, which usually brings fast improvement)

Since the overhead posture of the arms can be taken in different ways, which varies depending on the pose to be taken, differentiation must be made here: downface dog is taken from upface dog, the degree of frontal abduction (also called „anteversion“) is increased to the limit of flexibility. The same applies to back arch, except that more work has to be done against gravity, i.e. potential energy has to be added to the body (among others from the power of the shoulders) to a considerable extent. In contrast, urdhva hastasana is usually taken from tadasana via lateral abduction lateral abduction (or "abduction", depending on the literature).

In both cases, the upper arms are maximum exorotated (turned out) in the shoulder joints, so that there is no difference in this respect. The achievable limit is essentially the same since the poses behave discontinuous in a mathematical sense, which means that the limit "from different sides" does not have to be exactly the same. This also explains why the tendency to cramp does not have to be the same when taking urdhva hastasana via frontal abduction instead of like usual via lateral abduction.

In the case of lateral abduction there is another difference: up to about 90° abduction, the arm is lifted by the supraspinatus according to the construction of the shoulder joint, before the deltoid can actually unfold its force. Below 90° the deltoid contracts, but transmits hardly any force, so that a powerful muscular work in the sense of excentrical or concentrical contraction which would result in visible movement of the body is quite limited, which favours the tendency to increase the tonus.

Irrespective of which abduction (lateral and frontal) the overhead posture was taken via, in the case of flexibility-restricted shoulders there is a need for continuous intensive contraction in the medial and dorsal direction in order to keep the missing angle as small as possible in relation to the desired pose. The evasion torques caused by the shortened adductors of the shoulder joint must therefore be continuously neutralized by the deltoid. Remember: the shoulder joint has three dimensions of movement:

1. endorotation und exorotation
2. lateral abduction and adduction
3. frontal abduction and adduction and in continuation of that movement also retroversion

What can be done to get this under control ? Basically an increased muscular "resilience" is an advantage, strengthening training of various kinds, preferably not swinging, can help. It should not happen however predominantly in overhead position. On the contrary, the entire angle range far below 180° abduction should be practiced preferentially, the smaller the abduction angle and the more powerful the work, the more helpful. For our classes and teacher training this means, for example, that the transition from downface dog to upface dog and back in its most intensive form is a fixed, regular part of the practice. Everyone is encouraged to manage the transitions back to downface dog mainly from shoulder strength, and not effortlessly from the strength of the hip flexors. In the same way, the transition to upface dog should be done by the powerful use of hip extensors against the maximum possible work of the shoulder muscles, which push the body backwards.

These two transitions taken together should have a unique position in that they offer:

1. any potential for strengthening, since the hip extensors will always be stronger than any muscles of the upper extremity
2. concentric und excentric contraction in constant alternation, which counteracts tonusaccumulation
3. strengthening over the entire range of motion (except retroversion) from about Anatomically Zero (Standard Anatomical Position) to maximum frontal abduction.

1. purvottasana
2. gomukhasana with that arm as the lower one which shows cramping tendency (might be without any effect in very supple people),
3. prasarita padottanasana with arms behind the back

1. hyperbola
2. back stretching raised
3. rectangular handstand
4. shoulder opening at the chair

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in downface dog, but also in hndstand, the outer sides of the elbow joints, where the bones meet, sometimes hurt. I think it's from overstretching the arms.

Of course, overstretching tends to cause pain. These are not "unhealthy angles" in the elbow joint, but unhealthy pressure conditions (triggered by corresponding momentums) in the joint, which occur at these angles whenever the performer does not control the forces in the joint, i. e. with virtually all beginners with the ability to overstretch in the arms, the more the greater the inclination to overstretch is.

The solution to the problem lies structurally in the use of muscles that can get the elbow joint out of overstretching, M. biceps brachii, the arm biceps. He biceps becomes active by pushing the hands together in downface dog or in handstand and reduces the pressure on the outside of the joint. This is a not easy but rewarding story, which sooner or later leads to increased strength in the biceps and complete control of the joint in every posture.

Another way to overcome the problem without pushing your hands towards each other is to use the biceps against the power of the triceps. Just as the bodybuilders allow muscles to work against their antagonists with maximum force when posing and thus cause the muscles to tense and swell, it is also possible to let one muscle ( biceps ) work against its antagonist (the triceps) and to control the pressure conditions in the joint from their power balance.

Compared to the first possibility, however, the second one requires considerably more body awareness and control, which the typical beginner usually does not have. Deliberate control of the joint is generally achieved if the practioneer is able to move from the bending of the arms to overstretching (and vice versa) without the muscle tension decreasing or even breaking off in between. To learn to tense the biceps in every posture of the arm, the following preliminary exercise will help:

1. sit comfortably and stretch your right arm with the inner elbow and biceps pointing upwards
2. bend the arm to 90° in the elbow joint and contract the biceps very strongly, like bodybuilders do when posing. Biceps and triceps work equally strong as agonist and antagonist in a fixed angular position, otherwise a movement in the elbow joint would result. Tension in both muscle groups should be good to feel
3. Stretch your arm slowly without loosing the tension of the biceps. The further the arm is stretched, the more difficult it may become to maintain the tension of the biceps
4. turn your forearm into pronation (palm downwards), again without loosing the tension of the biceps. This step also requires a lot of attention and effort. For most people, it is completely unfamiliar to have the biceps working when the elbow is stretched, especially when the forearm is pronated. This evenmore as the biceps is a formarm supinator.
5. Suddenly release the tension of the biceps and restore it in a flash, thus interrupting it for a fraction of a second. Repeat this several times and prolong the times that the biceps is not tensed successively.
6. Keep your arm in pronation as you repeatedly let go and tense the biceps and then take the arm slowly in over head position. Practice this with each arm separately before practicing with both arms at the same time.

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in forwand bends such as uttanasana, parsvottanasana and also prasarita padottanasana I've been experiencing pain in the upper part of the back of my leg underneath the ischial bone for some time. That doesn't get any better by bending forward.

This is a sign of irritation at the muscle origin at the ischial bone, which can occur in a certain way by practicing forward bending. Usually, this symptom, also known as PTH (Proximal hamstring tendinopathy), occurs in people who are not yet very experienced in bending forward and are not very flexible. This is the result of an unfavourable relation between the flexibility of the ischiocrural group and the resilience of the muscular origins on the seat bone, which, to our knowledge, can mostly only come into play if forward bends stretching from bent knees is seldom practised.

Thus, the key to getting rid of this symptom is already given, whereby a certain amount of time is needed to overcome this phenomenon, in which much more (and always at the beginning ) gentle forward bends from bending knees (like for example downface dog, uttanasana, prasarita padottanasana) are being practiced and only seldom and only in a completely (muscular) warm state normal forward bends are practiced, under the condition that the described pain does not occur. Other poses as trikonasana und ardha chandrasana can be modified accordingly.

Another key is strengthening the muscles and their tendons. Of course, most of the sports activities that strengthen these muscles are to a similar extent as they strengthen also suitable to shorten the muscles, so that this effect again has a detrimental influence on the forward bends. Nevertheless, a plus of robustness can and will outweigh the disadvantage of the possibly decreasing flexibility, especially if you practice intelligent and use the entire range of movement up to the point where the pain occurs. Besides different poses that strengthen the ischiocrural group as extensors of the hip joint as utkatasana, rectangular uttanasana, rectangular shoulderstand, rectangular headstand, warrior pose 3rd and other similar poses, correctly executed strengthening poses from sports are suitable such as squats with or without weight and cross-lifting, especially in the version with stretched back and legs. Once the structures have been significantly strengthened and the pain-causing irritation has healed, the lost flexibility can be restored even more safely. A further supporting measure is activities such as tight walking, preferably uphill and climbing stairs. Of course, they stiffen the back of the leg, but they promote healing and strengthen the structures, and running with faster passages should also have a positive influence. However, all jerky movements should be avoided as well as all activities that trigger the pain, including intensive stretching!

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In trikonasana but also in ardha chandrasana, sometimes also in upavista konasana variant "as a forward bend", I always have pain in the inner back of my knee; this becomes more intense the longer I stand in it.

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In some standing poses such as parsvottanasana, a little less in trikonasana and warrior pose II, but then again clearly in parivrtta trikonasana but especially in warrior pose III I'm so shaky.

This is normal at first, until you have discovered what the calf muscles (among other things) are for. Below these poses there are two groups depending on whether you sway forward and backward or sideways. There is a tendency to sway towards

1. front/rear: e.g. in trikonasana, warrior pose II
2. sideways: e.g. in parsvottanasana, parivrtta trikonasana, warrior pose III

1. are lateral hip openings with maximum abduction, i. e. the legs are as far as possible straddled, and the pelvis and trunk are almost centered in between. Since one foot is turned 90 degrees, the support base only a narrow triangle in which the centre of gravity has to be captured. This is of course not quite easy, especially since on the narrow side the emphasis is mostly on the narrow and round heel. This causes a (often almost periodic) weight shift between the inner and outer foot, i. e. a kind of rotation around the longitudinal axis of the foot. This wobbling is transmitted via the pelvis to the other foot, which is wider in the sense of this balancing work (in the sense of the triangle described above: this is mainly its length) and can deal with it much better. This is also where the key to the solution lies: use the calf muscles on the side of the exorotated leg more strongly to include the ball of the foot (which has at least twice as much contact width as the heel) in the balance work and to prevent rotation around the longitudinal axis of the foot.
2. are standing forward bends, which harbor a similar problem of narrow base of support but now in longitudinal direction of the body with the result of lateral wobbling. This is aggravated by the fact that, in the case of the bipedal poses, for example parsvottanasana and parivrtta trikonasana the back foot is turned to the other (front) one, so that the corresponding hip can stay sufficiently far forward, what deminishes the base of support compared to group one. It is even more aggravating that the not strongest muscle groups, as in group 1, (plantar and dorsal flexors) of the lower leg are able to perform the balancing work in the leg which is more suitable for this purpose (because the foot is not turned 90°) primarily in the necessary direction, but that this work must be carried out in a balanced way in combination with weaker and usually not so finely controllable muscles.

1. a short-term perspective is inadequate to yoga and that
2. how chitta-vritti clearly and directly interact the the physical body.

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In trikonasana I sometimes have problems in the achilles area

Reduce the distance between the feet until the problem is reduced to tolerability. Occasionally, interactions between agonists and antagonists occur, i. e. between the dorsal flexors of the ankle joint not letting go and the plantar flexors that cause this movement by contracting concentrically at the edge of their possible angular range. Here, in general, you don't need to reduce the intensity of the plantar flexors' work, but only their working angle in the joint should be slightly more favourable.

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Every time I did longer or more often handstand I have pain in the upper part of the wrist (dorsal: back of the hand).

This is more common, generally speaking harmless and, in most cases, the result is

1. insufficient stretching of the palm flexors of the hand or
2. lack of strength or use of the same.

1. die Muskeln sollen die Arbeit leisten und die Gelenke schonen.
2. In order for the muscles to perform their work as fatigue-free as possible, they must not only exhibit a certain degree of resistance to force development, but they (or their antagonists) must also be mobile in order to achieve optimal alignment of the joints with the least amount of effort.

1. the less the muscles work, the more stress is placed on the joints, which certainly does not benefit them very much in the short or long term (it is more likely to cause discomfort in the short term[called"pain"], and in the long term more likely to cause degenerative or attrition damage to the joints).
2. The more immobile the muscles involved are, the more effort it takes to get the joints into the optimal position where they would have to work less. A fine example is handstand: if I am not able to stretch my arms, they have to stay bent and the arm stretcher m.triceps has to work hard to hold the weight of the body. In addition, he also has to work for the angle not to become even less favourable (which is what gravity wants to do), which would cost him even more power. Optimal alignment of the joints would mean that the shoulders over the elbows and these two groups over the wrists, allowing gravity to be guided to the floor without much muscular effort (and leaving room for more interesting details).

1. forearm stretching dorsal
2. forearm stretching palmar
3. forearm stretching palmar in upavista konasana

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In parsvakonasana sometimes the butt muscles on the side of my bent leg cramp me when I try to push my knee backwards against the arm.

This is a not unusual phenomenon and usually disappears after approx. 20 - 30s again. Like many such effects it is about untrained muscles and extreme conditions. The butt muscles cause the leg to move backwards. Working againt the limited flexibility of the Adduktoren they find themselvees in the area of maximal concentric Kontraktion, ant therefore of course show cramping tendency. Usually this passes when the muscles have adjusted to a good working mode after 20-30s and are allowed to pull really hard.

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In the upface dog I often have pain in the lower back, especially with longer execution.

This is quite normal for beginners. The muscles of the lower back, which are strongly concave in this pose, help to bend the back backwards and are thereby in the angular range of their maximum contraction (again such a case, cf. also: cramp in the buttock in parsvakonasana and cramp in the deltoids) and there they have a inclination to cramp. This feeling should fade after one or two downface dog poses but at the latest after a 1. hip opening.

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I've heard that you shouldn't do forwardbends immediately after intensive backbends.

This is definitely correct until further notice (more on this later). This instruction results from the fact that the flexing back strongly tones the back muscles (offsetting higher basic tension). If one carries out forward bending immediately afterwards, then this back musculature is not immediately able to stretch itself accordingly, in order to correspond to the desired curvature of the spinal column. The flexibility of the muscles would only be reached after a few minutes at the earliest. As a result, the bending moments that occur when the spine is bent act elsewhere: on the front of the spine, which is then compressed. The area of the intervertebral discs lying here now receives even more pressure, as the back is less flexible than if no backbends had been practiced before.

A comparison to give you an idea of what's happening: Take a rigid plastic tube like the one used in electrical assembly and start bending it so that it becomes convex from above. As a result of the bending forces, first surface cracks will soon appear on the upper side (which is now convex). These cracks correspond to the tearing sensation in the back muscles, which would occur if intensive forwardbends were to be made immediately after intensive backbends. Back to the tube: since these mounting tubes are quite stable, however, a different effect will occur with increasing bending: the underside starts to fold, as a result of the increasing pressure with which it is squeezed together.

A similar phenomenon occurs in the human spinal column: as the weakest part in the spinal column, the intervertebral discs on the front of the spinal column are compressed as much as possible. For sure they can stand it many times when they're young and healthy. However, if they are already damaged as a result of one-sided permanent strain (deformed, the physician speaks then also of recognizable protrusion of the intervertebral disc) and as a result of lack of movement are in bad condition, then these pressures are the final straw and cause the gelatinous mass inside the intervertebral disc to be squeezed outwards. If it comes into contact with this, we have the classic herniated disc, which in some cases (of permanent pressure on a nerve with related significant pain) can only be treated by surgery.

In the lower back, another still serious pathomechanism is conceivable, which is based on the fact that the lumbar spine has a natural lordosis . Lordose If this lordosis is quite bolt, it is reinforced by a forward bend in the case of strongly toned or shortened local back muscles, i. e. the lumbar spine is not brought into a convex or at least less concave posture by the forward bend, but the lordosis is strengthened. However, since natural lordosis puts pressure on the back of the intervertebral disc all day long in poor posture, we have an additional and avoidable risk factor through forward bending with increased toned muscles. For this reason, intensive forward bends are avoided immediately after intensive back bends of beginners and less agile people. However, there is one small exception: asymmetric forward bends, in which the spine can additionally bend sideways, are permitted and are often used to reduce the tonus of the back muscles. Typical representative here is parsva uttanasana. Here

1. the spinal column is not loaded exactly at the usual place,
2. some of the forward bending forces are directed into a sideways inclination movement and
3. the spinal column is stretched by the asymmetric design of one half of the spine extensions considerably faster than in symmetrical forward bends.

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in some positions where the hip is bent and the leg stretched, I tend to cramp in the hip, e.g. in downface dog..

This is probably the cramp in the Rectus femoris, one of the four parts of the quadriceps, the group of muscles (three monoarticular ones and one biarticular), which stretch the knee. One of these four, namely the Rectus femoris, also runs over the hip joint to bend it. The tendency to cramp occurs because this muscle in downface dog has already contracted as much as possible. It is "at the limit" in both joints, i. e. it is not able to stretch further (in the knee, because it is already fully stretched) or bend (in the hip, because the flexibility restrictions of the ischiocrural group sets a limit to this movement) and is therefore at most short.

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This looks like a shinbone edge syndrome, an irritation due to weakness of the inner calf muscles, which makes jogging temporarily impossible. After each new attempt, the pain seems to get stronger, so that it must finally be given up. Here we are faced with the task of enabling the calf muscles to withstand the strong shock loads of running. This means: Standing poses and again standing poses (and moreover: standing poses). Frequent practice of poses is necessary in which the foot balls are pressed down for safe standing in the pose, since this work comes from the calf muscles. These include in particular warrior pose II, warrior pose I, warrior pose III, parsvottanasana, parivrtta trikonasana, ardha chandrasana and parivrtta ardha chandrasana. Most of the time you stand too much on the outer foot in these poses and therefore become wobbly, so strong work of the inner calf muscles is required to push down the inner foot. Of course these are mainly asymmetric standing poses because

1. the symmetrical postures arise the the inner/outer foot question less
2. a one-sided strengthening is usually stronger than a two-sided strengthening. (e.g. caturkonasana versus warrior pose II)

1. more concentration on a single muscle (and possibly its synergists, but only in one limb) is possible and
2. the other half (means: the other leg) can be used to force the strengthening of the first leg.

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I have sciatica.

the "sciatic nerve" is a common, but incorrect name for the common nerve course of the n. tibialis and n. fibularis (peroneus) communis, originating from the plexus lumbosacralis (fed by the ventral spinal nerves of the segments L4-S3), which split above the knee. With "sciatica" or the "irritation of the n. ischiadicus two different things can be described:

1. the neuralgia associated with a positive Lassegue test (reproducable nerve pain while testing), i.e. flexion in the hip when the leg is stretched, causes nerve pain, which usually indicates events such as sciatica, intervertebral disc events, meningitis or subarachnoid hemorrhage. In several cases, a forward or backward bend (extension or flexion) in the lumbar spine is sufficient to trigger pain.
2. an irritation of the nerve, mostly caused by cold or pressure, which partly (but not only) causes motion-dependent, rather fine, radiating nerve pain.

The first case, on the other hand, requires at least medical clarification, if not immediate (!) intensive medical care, depending on the cause: if it is a cauda equina syndrome, this is a neurological emergency. This is not directly life-threatening like a classic emergency, but certain parts of the nervous system can die within a short time, which is not curable and leads with a clear probability to organ damage, which can then again become life-threatening! In most cases a cauda equina becomes apparent through the so-called breeches anaesthesia, in which both inside thighs become numb, often also through loss of functions such as micturition, defecation, erection.

If it is (fortunately and probably) not a cauda-equina syndrome, a further distinction must be made. Here, only three of the most frequent cases are to be discussed for a quick overview, a complete examination would go beyond the scope, and the clarification is usually carried out by the orthopaedist with the help of the radiologist (usually by MRI):

1. Intervertebral disc events, also known as "disc hernia", herniated disc/intervertebral disc prolapse/protusion. A disc is pressed dorsolaterally against one of the spinal nerves exiting the spinal cord, which causes so-called neuroradicular symptoms (a nerve root compression syndrome), in which pain radiation into the supply area of the affected nerve is characteristic. On the basis of the area and its dermatome (skin area) and maybe the affected innervations of muscles, the affected spinal segment can be determined. perception can be affected (numbness, tingling, diminished sensation) as well as limitation or disturbance of the motor function, e.g. loss of heel or ball of foot stand. If it is a "normal" disc damage without longer uncontrollable pain, the therapy can and should normally be conservative. The proactive patient who is ready to work out his recovery, has far better long-term prognosis than the consumption-oriented patient, who wants a pill to treat his symptom, subordinate, if pill does not exist, at least a syringe and, if that does not exist, surgery, as long as it can only take place relatively quickly and without any prolonged personal contribution or change of behaviour. In the conservative therapy of the proactive patient, forward bending of the affected spinal region is avoided for a longer period of time. Lifting is carried out in a back-friendly manner with a straight, powerful back consisting of stretching in the hips and powerful stretching of the knees. It is observed quite regularly that any kind of convex curvature of the affected spinal region is suitable to cause pain or is associated with its recurrence, which is why it is avoided in sports, therapy and everyday life. On the other hand, backward movement usually provides relief and is usually (!) unproblematic. Corresponding behaviour is taught and practiced in rehabilitation and muscular competence is promoted. The long-term prognosis is quite good if the patient behaves well. Later, forward bend movements without a great load, as they occur in yoga poses, can often be well tolerated again.
2. Spondylolisthesis: a part of the spinal column "glides" forwards/backwards relative to the part underneath, although the spinal column should actually be sufficiently secured with ligament structure and musculature against it. This is mainly caused by extensios movement of the spine (bending back) and worsens in them. Back bends are therefore avoided, already upface dog can only be practiced under conditions. Bending forward usually relieves the pain and can be practiced without any problems. Depending on the severity and frequency of the triggering an arthrodesis (stiffening of the affected spinal segment) can be create lasting peace.
3. Spinal canal stenosis (narrowing of the spinal canal). This not only sounds unpleasant. Movements usually have a more moderate influence than with the other two, but often forward bending improves and straight or back bent posture worsens. Thus it resembles the Spondylolisthesis in its behavior rather than the Diskushernie. Causes can be e.g. wear of the intervertebral discs or a spondylarthrosis with osteophyte formation.

Through anamnesis and functional tests with different postures, the "sciatica" of both categories can usually be sufficiently clearly distinguished from stretching pain or pain in the ischiocrural group. If in the above remarks there was talk of intervertebral disc events, these naturally also occur in the thoracic and cervical spine areas, but they cannot cause "sciatic discomfort" there, which is why these cases were excluded.

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1. baddha konasana and even more its forward bend
2. supta baddha konasana
3. adho mukha supta baddha konasana
4. padmasana and even more its forward bend
5. ardha padmasana and even more its forward bend
6. supta padmasana
7. adho mukha supta padmasana
8. ardha baddha padma pascimottanasana
9. janu sirsasana
10. gomukhasana (the entire pose within the lower half !)

1. virasana
2. supta_virasana
3. krouncasana
4. supta krouncasana
5. ardha supta krouncasana
6. tryangamukhaikapada_pascimottanasana
7. maricyasana 1st
8. maricyasana 3rd

1. Limiting the movement of the knee to the floor, e. g. by placing a block underneath the thigh, if necessary in conjunction with a softness-mediating multiple-folded blanket in between.
2. manual turning the thigh out on the affected side, once when taking the pose
3. manual turning the thigh out on the affected side, constantly during posture
4. Pulling on a belt on the thigh (close to the knee) with an exorotation momentum, i. e. the free end of the belt is at the top and points outwards (laterally), a supporter pulls then permanently strong enough on the belt.
5. Support of the heel of the affected leg, so that the endorotation of the lower leg versus the thigh is reduced or cancelled.
6. Reduction of bending angle (it is not bent completely)

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knie problems

Knee problems of various kinds are quite common and are often accepted by the patient and not even diagnosed. This involves a variety of different disorders:

1. Traumatic meniscus injuries: are usually caused by shock loads in unphysiological movements, which occur frequently during falls and contact with opponents in sports. Menisci themselves are not painful, but in case of their changes they can press on pressure-sensitive structures like the capsule and cause pain.
2. Meniscus damage of a degenerative nature: is usually a result of intensive use of the knee in connection with advancing age. Basically, a certain amount of physiological, preferably non-puncture movements has a protective effect on the menisci, but in many people the harmful effects predominate. Here too, pain is caused by pressure of the altered meniscus on a neighbouring structure
3. Arthrotic change: degenerative changes of the knee that go beyond the menisci and affect the hyaline cartilage of the tibia and fibula or the patella. Often, the meniscus absorbs pathological loads for many years before they become so thin in the first places that ever more spreading contact of tibia and fibula damages the cartilage covering of the bones, which react to it with the formation of fibrous cartilage as a substitute. However, since this is coarser, it accelerates the destruction of the softer menisci. Finally, the loss of (partial) fibrous cartilage with consequent damage to the bone itself can also occur; then the full picture of gonarthrosis is reached.
4. Arthritis of various types, usually accompanied by swelling and overheating of the knee. Arthritis includes not only infectious, but also rheumatoform and true rheumatoid arthritis
5. Dyslocations / subluxations of the knee, i. e. dyslocations of the fibula in relation to the tibia, which are made possible by instabilities of the knee such as changes in ligaments or damage to the menisci. They often manifest themselves in the fact that the joint can crack when moving and the condition before or after that feels less tense in the muscles covering the joint. It should be attempted to stabilize the joint, since instabilities advance the formation of arthrosis.
6. Ligament damage to the cruciate ligaments running in the knee, which cause the drawer phenomenon in the case of a rupture, or outer ligaments which in the case of a rupture cause abnormal mobility of the lower leg in relation to the thigh towards the outside or inside (varus or valgus), which is not physiologically in a stretched knee. The rupture should have caused a clearly audible pounding or flogging noise and is usually caused traumatic by a greater external force. If none of the ligaments has been torn off, they may have been overstretched, usually also due to traumatic causes. In all cases, the result is a more or less perceptible instability of the knee and it must be diagnosed and treated!
7. Suffered joint trauma, which may also cause pain in the joint after many weeks or months
8. Baker cysts create a feeling of tension or foreign body sensation, see here
9. plica syndrome is caused by painful entrapment of an excessively bolt skin fold created during the development of the knee
10. further damage to the knee

In most cases, it is advisable and helpful to raise the conditions for the functioning of the knee joint to the best possible level, i. e. to eliminate all harmful influences which are within one's own control, such as the elimination of any subluxations in the knee itself or subluxations or other damages in neighbouring joints, as well as improving the muscular situation. A healthy, muscular balanced system in which no muscle has an excess of tension or lack of strength, and all the muscles involved in this joint and the adjacent joints. This is a prerequisite for eliminating or reducing symptoms to a minimum.

This usually requires a good orthopedist, a good physiotherapist and a clear degree of personal commitment, especially in the early days after it has become clear which deficits in the muscle system need to be addressed. In general, harmful influences such as high demands in cold weather, wet or unheated musculature, impact-like loads (this does not necessarily mean running), known knee endangering sports such as sports on Hall floor, especially with contact with opponents, tennis, badminton, squash, skiing, snowboarding, unphysiological postures or strains should be avoided. On the to-do side, stretches of all involved muscles and strengthening (especially strength endurance) exercises are usually performed, above all different standing poses, especially those with bent legs, which mainly but not only strengthen the quadriceps like:

1. utkatasana
2. caturkonasana
3. warrior pose 1
4. warrior pose 2
5. parsvakonasana
6. bar pose

1. hip opening 1
2. hip opening 2
3. purvottanasana
4. ustrasana
5. urdhva dhanurasana

1. virasana
2. supta virasana
3. 1. quadriceps stretching at the wall
4. 2. quadriceps stretching at the wall

1. hip opening 1
2. hip opening 2
3. warrior pose I

1. upface dog
2. urdhva dhanurasana (bridge)
3. ustrasana (camel)

1. half lotus forward bend
2. hip opening at the edge of the mat
3. hip opening III
4. parivrtta trikonasana
5. parivrtta ardha chandrasana

1. baddha_konasana
2. warrior pose 2
3. parsvakonasana
4. bar pose
5. caturkonasana

1. upavista konasana
2. trikonasana
3. ardha chandrasana
4. hip opening 4

1. uttanasana
2. prasarita padottanasana similar to uttanasana
3. parsvottanasana exceeding the effect of uttanasana
4. pascimottanasana
5. janu sirsasana
6. tryangamukhaikapada_pascimottanasana
7. Hund Kopf nach unten good stretching for the ischiocrurals
8. hip opening 4 very effectiive stretching of the ischiocrurals exceeding uttanasana
9. warrior pose 3
10. trikonasana
11. parivrtta trikonasana

In spite of the repeated impact-like loads, this can also include running, especially when it is not comfortable jogging, whose musculature-enhancing effects are most likely to be found in the lower leg apparatus, but rather continuous running at a rapid pace, also as interval training to strengthen the entire musculoskeletal system of the lower extremity up to the pelvis and beyond. If necessary, occurring stiffening effects of sport or running can usually be easily compensated by yoga. The following simple rules apply to physical activity and sport behaviour:

1. practice well warmed up and, if possible, not exposed to cold and wet conditions
2. Execute movements better with power than with momentum
3. Make movements better slow, controlled and powerful than fast (of course this does not apply to running, see above)
4. perform movements physiologically correct
5. Avoid loads that are so large that they endanger control of the movement
6. Do not bend knee too deeply under significant load
7. Exercise regularly, better with lighter load and therefore more frequent/longer than heavier
8. "Listen" to the joint and evaluate the experience gained

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I have knee pain again and again. My doctor suspects degenerative knee damage and wants to perform arthroscopy. Shall I allow it?

Basically, even if yoga postures are performed correctly, known or unknown pathological changes of the knee joint can always cause pain, after all, we irritate the entire range of all joints under varying loads. If the pains persist during poses and can be reproduced over and over again, if the complaints cannot be eliminated with all the tricks known to us, if the knees become noticeable in other poses, in everyday activities or in sport, this is an invitation to have this clarified by a doctor. The medical specialist is the orthopaedist. Diagnosis is based on symptoms, physical examination and, if necessary, three-dimensional imaging by MRI.

An arthroscopy to make a diagnosis is no longer state of the art and should until further notice are not accepted by the patient! Unnecessary arthroscopies should be avoided at all costs, not least because they pose a risk of infection in an extremely immunodeficient area of the body. In addition, a large number of patients report long-term worsening after initial improvements when a part of the meniscus is removed, and the previously permissible purely diagnostic arthroscopy without intervention often led to a deterioration in their condition. Even if arthroscopy is economically much more lucrative than MRI plus anamnesis, physical examination including tests and counselling, this should not seduce any doctor, whether in private practice or in a hospital, to act against the well-being of the patient!

Conservative therapy is very often the long-term superior therapy here. Furthermore, medicine is progressing and no one should without need make himself inaccessible to future superior treatment options such as stem cell therapy for cultivating cartilage or menisci through hasty or imprudent intervention. From our point of view, it is better to try to achieve a stable and resilient improvement of the condition with movement and sport therapy, yoga, osteopathy and other conservative methods, even if this means more work and effort of different kinds. As a rule, the body's own structures are highly optimal and cannot be replaced by any technical good without disadvantages.

Of course, there are also conditions that require intervention, but this is probably not the case with "simple" low to moderate degenerative wear and tear. It can be different in the case of ligament ruptures. In addition, other conditions are conceivable that require operative intervention. The patient should seek a competent and conscientious, conservatively oriented orthopedist and, in case of doubt, at least a second opinion before making irreversible surgical changes.

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What is a surrogate movement? Is it bad?

A surrogate movement is different movement which, instead of a planned movement, may feel similar in some way, but which contradicts the meaning of the pose and deceives the notion that the movement to be carried out is absent. Classical examples of surrogate movements are:

1. In the 2. warrior pose the pelvis, which had tilted outwards and downwards, is not erected, but instead of that which is unequally lighter, the upper body is bent back, i. e. the thoracic spine with the shoulder and the head is moved backwards. In the case of a lack of body awareness or a lack of understanding of the pose, this surrogate movement often occurs. In the case of a lack of body awareness or a lack of understanding of the pose, this surrogate movement often occurs. This is "bad" because firstly the correct movement, which promotes the flexibility of the adductors in particular, is not possible and secondly the uncontrolled back bending of the upper body without extension in the hips results in a larger hollow back than without the surrogate movement. The purpose of the correct movement, however, is to even reduce the hollow back compared to the uncorrected pose! In this sense, not only the wrong is not corrected, but an alleged correction even exacerbates the wrong.
2. What has been described here for the Warrior Positions is even more true for the Warrior Positions. Here it is - presumably subjectively as well as objectively - even more difficult to raise the pelvis, since the opponents who prevent this are not the only moderately acting adductors in terms of flexion, but the extremely powerful hip flexors, who mainly and with great force carry out flexion in the hips.
3. Another classic is the excessive movement of the upper arm backwards in trikonasana. The required movement is the maximum rotation of the torso away from the leg to the side of which the torso is moving to. This movement is necessarily limited by the trunk muscles - and also by the adductors via the pelvis. Instead of further rotation - or attempting to do so - often the upper arm is moved backwards, i. e. retroversion takes place beyond the back plane, which is very light to a certain extent, but has nothing to do with the required constructive movement, unless the arm could be moved to such an extent that its lever causes further rotation. Even then, however, the movement does not come from the musculature intended for this purpose, i. e. above all the autochthonous back muscles and the oblique abdominal muscles, but is induced "passively", i. e. by gravity. This case is therefore less "bad" because it usually has few side effects compared to the hollow back in the two previously described poses.
4. Another, not "bad" surrogate movement would be the lifting of the lower leg with simultaneous bending of the knee instead of lifting the thigh in order to reduce the flexion in the hip (or even an extension of the hip) in the upper leg in the 3. warrior pose. Here, the surrogate movement does not have a side effect, but the useful work when lifting the thigh in the hip joint is omitted, i. e. the strengthening work of the extensors (mainly the ischiocrural group and glutaeus maximus), which (at simultaneous work against the gravitational force of the leg only moderately) even slightly stretches the hip flexors.

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I can't remember when to press on which end of the sacrum in postures or partner exercises!

Very simple: in forward bending to the "upper", i. e. cranial or back end of the sacrum - Beispiel: rectangular handstand, uttanasana, prasarita padottanasana - and in back bands to the "lower", caudal, leg end!

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I find some support actions more strenuous than the poses, is that OK?

Yeah, it happens quite often. If you can, consider this a welcome invigoration!

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In viparita karani I have knee pain, but never in savasana, what can I do?

This suggests that the knees overstretches in viparita karani. This should then be visible from the side. After construction of savasana the ability to stretch the knees does not matter there. In viparita karani it's quite different. Usually we hold the buttocks about 30 cm away from the wall. legs can be stretched effortlessly then (what at a smaller distance, depending on the mobility of the ischiocrural group might not be the case) On the other hand a small pull of the butt muscules and the ischiocrural group is still present, which does not allow the pelvis to fall into the hollow back, which is usually the case at a larger distance. If the knees generally can overstretch, then in viparita karani with 30 cm distance as a rule they will bb overstretched. do. A remedy is a reduction of the distance, so that the bending inclination in the knees only slightly outweighs the overstretching inclination, or with good mobility of the ischiocrural group the following trick: bring the bottom to the wall so far that the overstretching tendency still occurs, but with the hollows of the minimally bent knees you can hold a curled up blanket completely stress-free.

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Why is it "bad" to come out uncleanly out of a pose that I have stood in for a longer time?

Taking a pose often reveals how one will stand in the pose; much more than that, coming out of the pose shows how one has stood. When a pose is taken, the focus changes and internal and external moments also change. One has to perceive and balance this as precisely as possible by making and implementing decisions on (changing or initiating) muscular activity based on the body experience (and their cognitive evaluation). This sounds complicated and it is in detail; however, when a pose is carried out for the umpteenth time, many necessary actions and reactions have become largely independent, i. e. they run "automatically" without requiring conscious control or concentration. Now, if an exercise is taken by a less experienced person in an unclean and wobbly manner, this indicates that

1. the body perception (we can feel pressure, i. e. the force factor in the moments) is insufficiently or
2. the cognitive processing is faulty (rarely due to incapability of the brain, mostly due to lack of experience/exercise), or
3. the ability to develop large but finely dosed muscular strength is inadequate or the ability of muscles to permit certain angles in joints (stretching) or
4. citta-vrtti disturb these factors.

On the other hand, weaknesses when leaving a pose indicate the only apparently but not really good execution of a pose. By disturbing the equilibrium in the pose when leaving, the above given factors to be developed, such as body perception, cognitive processing, and the ability to exert finely dosed power, are again involved in order to achieve a new state of equilibrium (e. g. tadasana after an exercise), but above all to ensure an orderly transition to it. That's why "bad" here just means "caught."

A nice example is taking a pose like parivrtta trikonasana or parsvottanasana. If the practitioner bends the pelvis and upper body forward with the attitude "reaching the floor with my hand will be my salvation - then I can no longer fall over", it can be said that he will probably not stand stable. In particular, he will not be able to remove his hand from the ground at short notice without falling over or at least wiggling very clearly. The short-term removal of the hand from the floor can therefore be considered a good test.

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I have heard that the exercises in which "nothing happens anymore" should not be practiced.

The following applies to all yoga postures: if there is no effect (any more) to be felt and if no new challenge is in sight or possible, the exercise should not be practiced, at most from time to time to test the status. The reason is as follows: if in a pose no stretching or strengthening (mostly the first) is noticeable, then nothing positive happens. At most, the joint structure (possibly the joint structure cartilage, usually ligaments), such as in the case of overstretching elbows, is charged. This should be avoided at all costs. Ligaments stretch much slower than muscles. In contrast to muscles, they do not have the property of contracting again after stretching, so that stretching of the ligaments is mainly purely summatory (today a little bit plus tomorrow a little plus the day after tomorrow plus plus... makes an unstable joint) so it is hardly reversible. Muscles behave differently: after intensive stretching, the next day the stretching of the muscle affected on the previous day is worse, until the practitioner has regained the status of the previous day after a few minutes of training.

Muscles are shortened by every kind of use in appropriate measure! Stronger through strenuous effort and often repeated movement, but also through intensive stretching (which in a Yoga-manner is never completely passive in the sense that the muscle would not have to exert any force during stretching) eventhough only little. Another reason is the need to maintain the tonus balance in the joints. Continued stretching without any perceptible effect would reduce the tonus of the muscle to almost zero. With continued lowering of the tonus, unbalanced pressure conditions occur in the affected joints, up to instability, as manifested for example in a sliding kneecap.

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1. Is it true that muscles practised in a yoga way look different from other muscles?
2. Are there any other differences?

1. Yes, in the sense that they as well have a lower resting tonus as a greater length in rest and only increase in tonus when they are strained and to the same degree as they are strained. In general, a yoga-style practised muscle will be long and flat at rest, which is the opposite of a bodybuilding type practised muscle.
2. An important advantage for the yogis is that the muscle has a much larger contact surface with adjacent bones, which is decisive for the "nutrition" of the bones due to the pressure of the muscles. Furthermore, the metabolism of the human being is less demanding, since less energy has to be applied to maintain the basic tone of the musculature, which - so to be presumed - causes the body to "wear out" less quickly.
3. The "interpolation theorem" says: if a monoarticular muscle is able to control a joint at two angles x and y in the three types of contraction (excentric, isometric and concentric) and to aplly a momentum M in the joint, than also at all M at angles between x and y. Since Hatha-Yoga has the property to train all muscles also in the "most impossible" angles, i. e. in the angle range of minimal and maximal contraction in the joint(s) involved, everything goes all the better in normal angles.

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I am prone to tension or cramps a) between neck and shoulders and b) in the neck itself.

1. That's in all likelihood, the Trapezius. This is not really easy to "treat", as there is hardly any effective way to stretch it, especially in the middle part. One such would consist of moving the shoulder head away from the neck, for example. This is not anatomically possible. Alternatively, one can try to move the neck away from the shoulders, which also works on one side simultaneously at least for the area of the upper neck. Nothing can be done in this way for the horizontal areas further down. But then there is another trick: don't stretch by a movement of the body, but - similar to a masseur - through physical pressure at right angles to the direction of the muscle fibres.

   That means here, press from above onto the Trapezius. This muscle is more a holding musculature, therefore it takes much longer time to stretch. That long that hardly anyone may want to push this muscle from above. Therefore, we simply place the person concerned in karnapidasana on two rolled mats or small rollers that lie in a 90° angle to the Trapezius and meet at the spine. This is a little unfamiliar pressure at the beginning, but can generally be kept for a long time and promises some relief after the first 3-5 minutes.

2. this is a similar situation. However, we can also make the Trapezius here somewhat easier to work. Since these are holding muscles (of the head), it requires longer working through asanas, i. e. they have to be kept longer. Furthermore, we cannot necessarily start stretching immediately, depending on how hardened the musculature is. It is then better to let the muscles work well, which increases their willingness to stretch.

   Perfectly suited for longer "warming up" is of course headstand because it can be kept for a long time. We will be able to vary the angular range of the work of the muscles with the exact point at which we stand. Generally, one should not stand too far in the direction of the forehead when the neck is strained, as this would promote a cramping tendency of the neck, but rather go back a little bit behind the usual point. After a long headstand we can start stretching the muscles. Suitable here is shoulderstand and its relatives: supta konasana, halasana, karnapidasana (in order of increasing effectiveness on the neck muscles)

first aid kit neck tension

1. karnapidasana

2. karnapidasana on diverging rollers

3. garudasana upper half of the pose with bent and maybe sideways tilted neck

4. gumukhasana upper half of the pose with bent and maybe sideways tilted neck

5. sitting twist with bent and maybe sideways tilted neck

6. maricyasana 1st with bent and maybe sideways tilted neck

7. maricyasana 3rd with bent and maybe sideways tilted neck

8. headstand not too long, evaluate the effect first before performing headstand longer

9. shoulderstand with support for the shoulder if necessary

10. sideways tilting the headw/o pulling hand

11. pushing the back of the head onto the floor

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Which literature is it worth reading if you are interested in what "behind yoga" is?

1. the "Bhagavad Gita"
2. the "Yoga Sutras of Patanjali" in various translations and commentaries, e. g. by A. A. Bailey, B. K. S. Iyengar, Deshpande
3. In addition, some recent works on yoga can provide good information:
4. "On Yoga", Mircea Eliade;

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I have heard that certain forward bends are not so suitable for beginners.

It is correct that the original execution of e. g. pascimottanasana, ardha baddha padma pascimottanasana, tryanga mukhaikapada pascimottanasana and janu sirsasana does not make sense for very immobile beginners, as the effect of gravity on the upper body is completely different from that of more flexible people. In people who are immobile in the back of their legs, the pelvis often doesn't come into a vertical position, but rather stands tilted backwards. This causes the upper body to pull backwards. Therefore, we here see a hardly promising fight for the pelvis to be raised before the weight of the upper body can be used to stretch the legs.

In flexible people, the pelvis tilts effortlessly forwards and the upper body can move forward (and down) all the more. The ability to hold the pelvis vertically without the help of your hands can be considered a prerequisite for sitting forward bends, but even then it is often a very long way. One way to achieve reasonable work in a seated forward bend is to pull on a belt which, running around the soles of the feet, gives the possibility of a strong stretching of the back of the leg.

The effect of gravity of the upper body can be used much more favourably in standing forward bends. For example, with straight pelvis (and for this consideration: straight back) the weight of the upper body would be 100% usable, with rounding of the back and further or less forward bend correspondingly less. More precisely: the closer the angle of the connecting line between the centre of gravity of the upper body and the centre of rotation of the flexion in the hip lies to the horizontal, the more the weight acts as stretching in the back of the leg. Optimal are therefore at the beginning: uttanasana, prasarita padottanasana and especially because of the stronger, one-sided effect parsvottanasana. also suitable: 3rd warrior pose.

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Is it possible that sometimes it does matter in what order I perform individual movements, from which a pose is built up?

That's rightly observed. The movements from which a pose develops are not commutative in several respects:

1. The result in terms of the exact resulting pose taken is not necessarily the same, i. e. for example, the first of the two interdependent movements is completely executable and the second one is only partially executable. One example is tilting the pelvis (flexion in the hips) and lowering the heels in the downface dog: if lowering is done first, the pelvis cannot be tilted as much as if it were tilted first.
2. the sequence of steps to take a pose given in this book will avoid as far as possible undesirable or pathogenic effects such as "dead" weight in joints or destructive momentums. For example, the transition from the downface dog to the upface dog: because the body is pushed backwards as far as possible before the transition and this is maintained in the transition, there is no moment when "dead" weight would appear in the wrists, in contrast to the sequence: first the transition, then pressing backwards.
3. the muscular work carried out up to the finished posture can be different or at least differently strong depending on the order in which they are taken.

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In uttanasana, but also in parsvottanasana, trikonasana, ardha chandrasana I have pain in my knee

Pain in the knee can often result from overstretching of the knee, but also from a baker's cyst. The two cases must be distinguished: pain of the baker's cyst is located on the back of the knee, usually quite central. Pain caused by overstretching, can occur both on the back as well as on the front side, mostly under the kneecap.

1. The Bakercyst is a pathology based on meniscus damage in which synovial fluid escapes from the knee joint into one of the bursa sacs on the back of the knee; the reason for this is, as a rule, increased production of fluid (synovia) in response to meniscus damage. Usually pressure is felt in the hollow of the knee. Although the Baker's cyst as a symptom is less bad than the cause, complications can occur in rare cases. For the poses, it is much more unpleasant pressure than a risk .

2. Overstretching is defined as an angle of more than 180° in the middle joints of the extremities, elbow or knee joint. In both elbows and knees it is a common phenomenon. It occurs in varying degrees of severity and affects the female sex much more frequently. Not everyone who can overstretch his or her knees feels pain and the measure of stretching is not an indication of whether pain can be felt or not, even if the probability increases with larger angles.

   The resulting pain can affect both the back of the knee and the front side of the knee, then they can usually be found below (caudal) the kneecap. The pain experienced during overstretching is not a muscular stretching pain and does not indicate a physiological phenomenon, which is why it should be avoided. This means that the knees should only be stretched so that this pain does not occur. One possibility is complete muscular control over the joint, so that a balance of force between the front and back of the leg muscles can be used to create and maintain a balance of forces at a painless angle in the knee.

   This possibility is certainly the more difficult. Already in the analogous phenomenon of overstretching the elbow it is impossible for many people to use the arm biceps to establish and maintain a balance of forces. The leg is more powerful btu also more coarse in mevement as the arm and there is comparatively less body consciousness here, which is why another possibility is often the more successful one, but it cannot be applied equally successfully to all poses. In uttanasana bend the knees wide and press the upper part of the body on the thighs. Continue to stretch through the knees without losing the upper body's pressure on the thighs (ideally, it would not even decrease) until the maximum of the acceptable stretching sensation of the ischiocrural group is reached. As a rule, the stretching capacity of the ischiocrural group is not sufficient to still run into a painful overstretching with this method.

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I don't seem to be able to do knee bends / utkatasana because of stiff calf muscles. From a certain bending of the knee I always fall back!

That's what it really is ! The squat / utkatasana is, depending on how it's done, a pose with halfway wide, but not particularly deeper (distance between "front" and "back") base of support (This is mathematically seen the convex hull of the load-bearing points on the ground. This means that the balance between the front and back is basically an interesting topic, all the more so as there is often a lot of weight on the shoulders (or elsewhere). For a static pose, i. e. for at least one moment, the body's centre of gravity (in other words, its vertical projection onto the ground) must be placed in the physical support base , for good stability even halfway centered (referring to length AND width of the physical support base) (Further considerations and factors refine this statement even more!).

For the knee bend to not become excessively strenuous for the calf muscles, the body's centre of gravity must be shifted a little from the front to the back in the direction of the heel, but under no circumstances too much, because otherwise there is too little room for balancing against tilting backwards. As the name of the posture "knee bend" implies, it is a matter of bending the knees (mostly relatively far). The load of the upper body and the additional weight must be distributed vertically above thephysical support base. If you now start to bend the knees, both the thighs and lower legs come forward, the angle in the knees of original 180° becomes significantly smaller and the knees come more forward the further you bend. The lower leg must tilt forwards towards the ground as the knees are bent more and more.

The original approx. 90°, i. e. an approximate vertical line, then become 60 ° and even much smaller, depending on how far the knees are bent. If the knees bend 90°, the lower legs are already standing arithmetically approx. 45° inclined to the ground. In order for the lower legs to be able to reach such angles, the calf muscles on the back of the lower leg like m. soleus and m. gastrocnemius have to have best flexibility (the subordinate plantar flexors, I leave out here for the sake of simplicity).

Both muscles can be tested quite easy: the m. soleusis monoarticular (single-articulated), it only spans the ankle joint, because it pulls the foot into the plantar flexion via the Achilles tendon on the heel bone (calcaneus) starting at the proximal dorsal lower leg. You can easily test it with the foot on the floor and clearly bent knee by trying to tilt the lower leg as far forward as possible towards the ground, while the heel must not lose weight, let alone lift off.

The m. gastrocnemius is biarticular in contrast, it starts from the distal dorsal thigh bone and runs also via the Achilles tendon to the heel bone. Due to its position and the ability of muscles to contract only, but not to expand actively (in length), one can immediately conclude that, in addition to the plantar flexion in the ankle, it also flexes the knee joint. In order to test its flexiblity, it is necessary to stretch the knee and tilt the lower leg forwards towards the ground, also without reducing the weight of the heel. If you then arrive at the same result - which is not particularly probable - it is only possible to state that with the knee straight, it is at least as mobile as the m. soleus.

In all probability, however, if the knee is straight, the lower leg will be able to tilt much less far forward. Whichever of the two sets the greater restriction in the practice of squatting, angles are required in the squat which are not compatible with clearly shortened calf muscles. You could lift your heel - but you would buy that with a blatant lack of stability and an unequal increase in the amount of work (not stretching, but exertion, i. e. energy) of the calf muscles - or, in order to exclude these two factors, you could set the heel on a corresponding increase, which in turn increases the possibility of cramping of the shin muscles.

Both certainly have nothing to do with genuine, clean knee bends. In order to improve the mobility of the calf muscles, appropriate stretching exercises must be performed. Suitable are for the m. gastrocnemius: uttanasana mit balls of the foot on a support, warrior pose I, downface dog, esp. in variants single-legged and with one leg lifted, as well as parivrtta trikonasana. Is the m. soleus more affected of shortening, helpful are e.g.:downface dog, variant stretch from bent knees, but best downface dog in variants single-legged or with one leg lifted, as well as warrior pose I with bending the back leg.

In order to return to the initial question, yes, from a certain angle of flexion in the knee joint, the lower leg cannot tilt forward in the described case. If the knee is still flexed further, the hip joint describes an arch backwards and down and the body's centre of gravity runs backwards beyond the heel out of the physical support base outside: you tip over backwards!

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I have been doing yoga for some time now and have heard/noticed that sports make you stiff, should I stop doing it and just do yoga?

It is true that most sports can and do strengthen the body through countless repetitive movements, especially those with a small radius of motion. In addition, some sports are not really good for the joints, especially those with opponent contact, which inevitably leads to unphysiological movements and not infrequently resulting injuries of the musculature or the joints.

On the other hand, according to current knowledge, endurance sport is the best prevention of diseases such as heart attacks, strokes, arteriosclerosis, vascular dementia, diabetes and other diseases that are less prominent in the statistics. It is not necessarily advisable to to relinquish such effects. If you want to foster your flexibility with yoga, you will of course achieve progress slower if you practice sports and you will get to know some exciting interactions at the same time, but in principle both things are compatible with each other.

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I have a change in the curvature of the spinal column (self-observed or diagnosed). Is that bad? Do I have to do something about it? And what?

The spine is divided into five sections, from top to bottom:

1. CS: cervical spine with 7 vertebrae, the head rests on the first cervical vertebra (the "Atlas"), physiologically lordotic (from the front convex)
2. TS: Thoracic spine with 12 vertebrae, to which the ribs are attached, which are connected to the sternum in the front and form the rib cage; physiologically kyphotisch (from behind convex)
3. LS: Lumbar spine with 5 vertebrae, physiologically lordotic
4. sacrum: 5 grown together (developmental history) former vertebrae
5. Coccyx: 3 grown together (developmental history) former vertebrae

1. Hyperlordosis of the lumbar spine
2. hypolordoses of the lumbar spine (hypolordosis, steep position or kyphosis)
3. Hyperkyphosis of the thoracic spine
4. Hypocyphosis of the thoracic spine (hypolordosis, steep position or kyphosis)
5. Hyperlordosis of the cervical spine
6. Hypolordosis of the cervical spine (hypolordosis, steep position or kyphosis)

Any deviation from this form is potentially pathogenic, first and foremost for the locomotor system itself, but also for organs and the nervous system. Frequently, a change is temporal and is a reaction to an unhealthy posture or muscular weakness. Other secondary changes often follow with a time delay, but usually symptoms appear at the beginning of the first change, which should be an alarm signal and cause diagnosis and intervention. For example, a weakness of the quadriceps or ischiocrural can be the cause of a chronic hollow-back inclination, which consequently hyperkyphosizes the thoracic spine and hyperlordoses the cervical spine.

This often results in intervertebral disc events after years, especially in the lumbar spine and cervical spine as well as a possible pronounced tendency to back pain and tension headache, even neurological deficits or neuroradicular pain after after beginning intervertebral disc events. If hyperkyphosis becomes too pronounced, even the lungs can no longer unfold properly, their vascular resistance increases and consequently the heart is affected, hypertrophy and insufficiency are developed over time. In cases of changes in the shape of the spine, the muscles that accompany it have adapted as well as possible to the posture compensatorily - but usually not without causing symptoms - and have to be retrained in the course of time to enable and even more so to support a healthy posture.

In the case of a hyperlordized lumbar spine, there is usually a significant shortening of the hip flexors, which has to be reduced with hip extending postures (upface dog, hip openings 1-3, different back bends, warrior pose 1). Hyperkyphosis of the cervical spine would require the restoration of the vertebral column's ability to straighten up, which may mean stretching the rectus abdominis (and possibly also the obliqui abdomini) and intercostal muscles:

1. upface dog
2. different back bends
3. Lying on a roller orthogonal to the spine

1. warrior pose 3
2. uttanasana-variant "table"
3. uttanasana-variant "rectangular"
4. handstand-variant eka pada
5. handstand-variant dvi pada
6. headstand
7. shoulderstand
8. halasana
9. salabhasana

1. If the ischiocrurals as hip extensors are too weak as and the extensors located in/on the pelvis are not used (e. g. the pomusculature), the pelvis is not sufficiently erected, resulting in a hollow back. On the other hand, since they exert too little traction on the back of the knee, it tends to overstretch, and the knee joint's support in the direction of extension is left to ligaments and capsules..
2. If the quadriceps are too weak, the complete stretching (extension) and also a possible overstretching (hyperextension) of the knee joint is too easy: The affected person tries to avoid using the quadriceps in a standing position, which would be normal if the gravitational plummet were located behind the knee joint with the knee bent slightly. In order to achieve a certain stability of the upright position without using the quadriceps, the pelvis is tilted forward a little bit, whereby the gravity plummet is shifted slightly in front of the knee joint and the knee joint engages in subjective and objectively stable hyperextension and bands and capsules carry the load instead of the quadriceps..

1. Another pathomechanism is found comparatively often in young members of the female sex: the attempt to relieve the back muscles of the lumbar spine and the extensors of the hip joint (e. g. pomusculature) while standing by engaging the pelvis in the maximum extension, which results in hypolordosis or a steep position of the lumbar spine. As an extraordinarily strong muscle group, the hip flexors or the lig. iliofemoral keep pelvis and upper body in position without being significantly stretched. This change, too, will propagate headwards and can, as the gravitalional plummet of the upper body shifts behind the hip joints, lead to a compensatory hyperkyphosis so that the centre of gravity remains within limits. Of course, this is also pathogenic.
2. Shortening of the hip flexors leads to increased flexion in the hips and thus directly to a hyperlordosing of the lumbar spine, so that the graviational plummet does not move too far forward. Consistently the kyphosis of the thoracic spine and the lordosis of the cervical spine will also develop excessively..

1. In order to achieve an upright posture despite the pes eqinus (drop foot in the ankle), the knees are bent and the pelvis tilted forward for an appropriate centre of gravity.

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I was diagnosed / observed with scoliosis. What can I do?

As the chapter on the therapy of scoliosis is too complex to be presented in this context. At least as much at this point: scolioses can have different causes, which must first be clarified and then remedied:

1. chronic subluxations in a joint of the lower extremity: hip joint, knee joint, (upper) ankle joint
2. One-sided shortening of the hip flexors cause a pelvic wringing and possibly also a rocking gait; the Mikulicz lines tilt against the vertical to the side.
3. one-sided shortening of the abductors or adductors
4. one-sided weakness of the abductors: leads to the Trendelenburg sign at very low power (unavoidable tilting of the pelvis towards contralateral to the weakened side), at only moderately weakened power to the Duchenne sign (waddling movement: shifting of the centre of gravity laterally when walking to relieve the abductors ipsilaterally of the weakened abductors)
5. One-sided loads

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forward bends but also independend from them, I sometimes feel pain in my buttocks and upper thighs, does not feel like stretching.

If it does not feel like stretching and is clearly associated with corresponding movements, mainly the felxion in the hips, it may well be an irritation of the sciatic nerve. Exposure to cold, draught, prolonged moisture or even pressure, e. g. when sitting for a longer period of time on seats that are too soft and where the main body weight does not flow over the ischial humps. Classic triggers in means of cold and damp include sitting on cold surfaces (e. g. stones, metal), wearing wet clothing on legs or buttocks, and cycling with thin leg clothing. The susceptibility to this is very individual and depends not least on the amount of protective fatty tissue. Usually the pain is fine, intermittent, and the triggers are difficult to detect. Cold and pressure worsen, warmth is good.

Forecasting when the irritation heals out is difficult and depends greatly on avoiding irritant factors. Of course, differential diagnosis must also include nerve root compression syndrome, which would usually be the result of intervertebral disc events, as well as spondylolisthesis (sliding vertebrae) or spinal canal stenosis. In these cases, however, forward bending often improves instead of causing pain.

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My pelvis tilts so unspeakably little forward, why is that? What can I do?

If the pelvis should not be able to tilt forwards far in a forward bend (in the sense of flexion in the hips), the hip extensors of the back of the leg, which are also knee flexors at the same time, are presumably responsible for this, maybe also the hip extensors in/at the pelvis (e. g. the butt muscles). The ischiocrural group is identified as limiting if there is a distinct feeling of stretching in the back of the leg. Hardening would be when the stretching diminishes significantly under slight bending of the knees. If it does not occur or is very moderate, it has to be clarified whether the effect of gravity of the upper body and the use of hip flexors together are not enough to tilt the pelvis or whether - which is seldom the case - the hip extensors in/at the pelvis (including the pomuscles) are the limiting factor. The latter can often be determined well with poses like half lotus forward bending, because the ischiocrurals are not important there because of the bent knees.

In the first, the lack of power to tilt the pelvis, the use of a supporter helps to prove this by trying to tilt the pelvis further into flexion with increasing force, which must lead to increased stretching sensation in the back of the leg. Frequent prolonged sitting and sports with strong running movements can lead to shortening of the ischiocrural muscles. standard approaches are regular standing forward bends, sitting ones should not be performed, see FAQ. This must be accompanied with poses to foster hip extension (upface dog, hip openings 1 and 2, warrior pose 1, various back bends) to ensure that the forward bends do not shorten the hip flexors!

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I'm supposed to have a hollow back. Is that bad, then? Do I have to do something about it?

The term "hollow back" commonly refers to the hyperlordosing of the lumbar spine. As further described above, the lumbar spine has a physiological degree of lordosis (from the front convex curvature). If this level is too low or too high, it damages the musculoskeletal system in the long run and the damage may go beyond the musculoskeletal system later on. In FAQ the typical causes for the development of a hollow back were already explained. In any case, attempts should be made to reduce or eliminate it. The long-term consequence of a chronic hollow back is, as a rule, that the muscles of the lumbar spine increase excessively in strength and mass (which would not be bad on its own) but also in tension. This in turn, together with the altered angles in the vertebral joints, leads to chronically increased pressure in the intervertebral discs between the vertebrae. Although the liquid-filled intervertebral discs distribute the pressure on their contact surfaces to the vertebral bodies as evenly as possible according to Pascal's principle, fluid is pressed out of the intervertebral discs during the course of each day under the weight of the body, which must be absorbed again at night.

Generally speaking, a certain amount of exercise during the day helps the intervertebral discs to recover clearly in between and to take up water again and reduces degenerative processes. It is also clear that with increasing body weight, the pressure on the intervertebral discs in the region of the upper body and the risk of intervertebral disc events increases. If the intervertebral discs are chronically at rest and at night under increased pressure, the ability to absorb the water pressed off during the day is reduced. This leads to a decreasing amuont of water in the intervertebral disc and to a decreasing ability to distribute the pressure evenly. In addition, the ability to bind water decreases with ageing.

When the increased pressure and diminished ability to distribute pressure evenly has reached a certain level, the disc begins to flatten out and to expand outwards in any direction through its intended shape. It's called protrusion. At this stage, the structural integrity of the intervertebral disc consisting of a gel-like core with the ability to bind water and a surrounding fibrous ring is still given.

Nevertheless, the deformed intervertebral disc can hit one of the spinal nerves leaving the spinal cord and trigger a nerve root compression syndrome by pressing on it. This has the classic pain radiating into the leg and maybe also neurological symptoms such as loss of sensitivity or motor functions in the thigh, lower leg or foot, as described as sciatica or lumbargia. If the load continues undiminished or even grows, the fibrous ring will eventually tear at one point and the core material will be pressed outwards to relieve the pressure. It's called prolapse. Protrusion and prolapse are not necessarily distinguishable from symptoms. In both cases, massive pressure on a nerve can trigger correspondingly pronounced symptoms. Further degeneration stages and forms such as sequestration with contact of the vertebral bodies and squeezing of the protruding part of the intervertebral disc are possible.

If the intervertebral disc incident occurs below (caudal) the end of the spinal cord, cauda-equina syndrome can occur. The name derives from the nerves that spread out from the end of the spinal cord which spread like a horse's tail. This results in mostly symmetrical neurological failures on the inside of the thighs (riding trousers anesthesia), but also affects nerves that supply organs of the pelvis. This is a neurological emergency that must be treated as quickly as possible in the hospital before irreversible pressure atrophies (dying off of a nerve after too long pressure) occur and the innervation of organs is destroyed. If necessary surgery must relieve the pressure.

The other forms of intervertebral disc damage are usually best treated conservatively (without surgery), whereby a clear interest of the patient's in his recovery and corresponding proactive behaviour greatly improves prognosis and progression. Very few proactive patients who do not want to or cannot set off the causing stress factors and who do not actively participate in their recovery, especially by means of movement therapy measures, may need surgery if the pain is persistent and unbearable. But surgery is definitely the worse choice than conservative therapy:

1. no structural improvements in the musculoskeletal system are achieved and as a rule the patient's motivation to proactively care for his or her recovery and health is much lower if he or she can consume a "solution", this alone worsens the prognosis significantly.
2. During the operation, back muscles are severed - albeit microinvasive with the smallest possible incisions - which are later not available for stabilization of the back and protection of the intervertebral discs. This worsens the forecast yet again.

In practice, it can be seen that the decision for or against proactive conservative therapy is usually a decision in or against the right direction and that the surgical approach usually leads to a long spinal disc career, since the destabilization of the back during surgery and the not improved structural situation are predisposition for a further intervertebral disc development, mostly in the neighbouring segment. Long-term pain-relieving medication cannot be considered a therapy of choice either, because the medication causes permanent damage to internal organs..

In this sense, the hollow back is a very serious risk factor when entering the "intervertebral disc career" and should be tackled without much delay, especially when other risk factors such as age, overweight or lack of exercise are also given. The variable risk factors such as obesity and lack of exercise should also be addressed. With regard to the yoga poses, for relief and stretching of the hypertensive back musculature, forward-bends should be practiced. In addition, the mobility of the hip flexors must be improved to a level that presents no more risk.

1. hip opening 1
2. hip opening 2
3. warrior pose 1

1. upface dog
2. urdhva dhanurasana (bridge)
3. ustrasana (camel)

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I know downface dog and other poses from other traditions with stretched feet, why do you put them on?

Indeed, there are several reasons for this. We want to design or interpret the attitudes in such a way that they lead to the greatest possible benefit. There are several reasons for our choice in the question of feet. First of all, a distinction must be made between whether the feet carry body weight or not. Let's start with the case they do. This must be discussed separately for poses with extension in the hips and flexion in the hips. Let's start with the first one with the example of the upface dog, first of all I have to say where the hands push the body to.

1. if push the hands forward to push the body backwards, this causes an unpleasant pull on the skin when the feet are stretched and a flexing momentum in the ankle, which it wants to push out of the stretching. So I have to work against this momentum with the muscles of the calf and the sole of the foot, which are at risk of cramping anyway, and thus increase the tendency to cramp even more. In addition, the question arises as to what benefits the stretched foot should have in the pose: if it is to gain elasticity, it would need more body weight, which affects it, as is the case in virasana, for example, and better yet, a momentum that bends the ankle further to plantar rather than reducing flexion.

   On the other hand, if I put my foot on the pads, the cramping tendencies in the calf and sole of the foot are eliminated, instead I get the possibility to stretch the calf (and a little bit the muscles of the sole of the foot) according to the strength of the shoulder and forearms. Instead of constantly avoiding cramping tendencies and having to limit the amount of energy used, I get the opportunity to strengthen two weaker muscle groups on a stronger one and, if it's going well, to stretch them at the same time. In consideration of the following (better of the two possibilities described below) we choose this intelligent construction as the standard variant of the dog's head upwards.

2. if the hands push/pull backwards to pull the body forward, In the case of the feet that are put up, I get flexing moments that bend the toes in the basic joints even further and want to pull the heel forward, i. e. pull the foot out of the dorsal flexion. But if I place the back of the foot on the floor, unlike above, I get a moment in the ankle which stretches the foot further and also the skin of the back of the foot is not unpleasantly compressed. On the other hand, the forces acting on the extensin in the hips are less pronounced.

   This is a sensible variant, however, which is inferior to the above solution with feet up and back-sliding of the body in terms of effectiveness and benefit. This will be our inverted-foot-variant, from which we find out that it can still be practiced intensively, but in the lumbar spine it is very regularly found to be much more unpleasant.

3. None of both: the least intelligent solution, i. e. the least advantageous of the possibilities.

1. in our standard upface dog variant, the wrists must be placed just behind the shoulders. If they were in front of them, a part of the possibility to work intensively would have been cancelled out, because the gravity of the body pushes it backwards. In addition, the hollow back inclination would be greater. It increases with the distance between the heels and wrists. Here, the angle of the dorsal flexion in the wrists is greater than in the other variant, which requires and develops good stretching with simultaneous use of force.
2. in the inverted-foot-variant the wrists have to stand just in front of the shoulders, also with the argument that the gravity of the upper body should not relieve us of any work. In addition, with hands behind the shoulders, the work of the arms would increase dorsal flexion further, which quickly becomes borderline for many, and with more vigorous work, a feeling of discomfort would intensify.

Another argument in favour of the set up balls of the feet is that this allows for a larger extension of the hip compared to the stretched feet in a purely geometrical way, since the heels are higher.

Other considerations apply to poses with flexion in the hips: In contrast to the back of the leg, in the front of the leg (ventral) there is no knee-covering musculature in the lower leg AND additionally in the thigh at the same time, which stretches the knee. In the back of the leg, the lower leg muscle gastrocnemius, as a plantar flexor of the ankle, additionally covers the knee as a flexor. This leads to situations in poses with a stretched knee, where flexion in the hips can reduce the dorsal flexion in the ankle or vice versa. There is no analogy to this on the front of the lower leg, there is no lower leg muscle that is plantarflexes in the ankle and simultaneously stretches the knee. So the poses with flexion in the hips can also have a dorsal flexed ankle without losing an interesting or important item.

By the way, regarding the construction of the human body (in analogy to previous considerations) the combination of extensive flexion in the hips and plantar flexion in the ankles is difficult to realize at considerable gravity effect (that would be e. g. a toe stand or standing on the back of the foot in uttanasana or in a downface dog ) or without significant gravity effect irrelevant (stretched feet in halasana or sarvangasana).

If we remember, we are still in the discussion of the case that the feet carry considerable weight. In the event that this is not the case, we can choose between maximum dorsal or plantar flexion or a "golden mean", since a significant effect is not to be expected due to a lack of external force.

In the case of maximum dorsal extension, there is a small possibility of stretching the calves with the foot lifts. In view of their power, however, a cramp in the foot lifter muscles is much more likely. If we choose the dorsal flexion, it doesn't look much better as far as the tendency to cramp is concerned. In addition to the cramping calves, the muscles of the sole of the foot also tend to cramp. The beneficial effect on the foot lifters is also conceivably low. So in this question the "golden mean" is the best choice, a foot like in tadasana, i. e. like in Neutral Zero.

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The lumbago is a pain phenomenon in the area of the lumbar spine. There is an acute form, which is extremely painful and a chronic form, which can flare up again and again in variable strength. The acute form feels sharply stinging and very painful, is relatively clearly localized and is often described by sufferers as a knife in the back. Smallest movements can cause maximum pain, especially small twist-and-tilt movements. It is presumably a neuromuscular misreaction that causes a muscle to become completely cramped, especially smaller muscles which, under stress (movement or posture), synergistically support larger back muscles when these are exhausted or overstrained. In the chronic form, the relationship between constitution and stress is often so unfavourable that it flares up. In contrast to lumbalgia or sciatica, which cause pain due to compression of a nerve root (usually due to damage to the intervertebral discs) this is a purely muscular/neuromuscular phenomenon, so it is relatively easy to counteract cramping and the associated painfulness with stretching of the affected muscles, even if the pain is clearly caused. Helpful are:

1. janu sirsasana in the variant "over twisted"
2. parsvottanasana
3. parivrtta trikonasana
4. karnapidasana
5. parsva upavista konasana
6. Hip opening 1> In contrast to the above-mentioned postures, the pain is not caused here

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In most cases,"general" back pain in the area of the lumbar spine is less pronounced than the lumbago described above, but it is all the more common. Together with the complaints in the cervical spine, they represent the vast majority of the complaints in the back. This is probably not least due to the significantly greater flexibility of the cervical and lumbar spine compared to the thoracic spine, in which the thorax with its ribs and their functionality requires more stability and allows less flexibility. Despite - or just because of - the much greater flexibility in the sense of the spinal column itself, the tension of the muscles in the lumbar spine and cervical spine is pathologically increased by many years of incorrect posture or incorrect strain and the flexibility compared to the physiological condition is sometimes considerably reduced, which can also affect the non-muscular structures over time, especially the intervertebral discs. Fortunately, a rather smaller proportion of lumbar spine complaints is actually the result of degenerative processes in the intervertebral discs that are located in between the vertebral bodies and is often associated with neurological failures or pain radiations in the butt region or in the leg. This is a special case and requires medical clarification by the orthopedist, mostly with imaging by MRI.

However, even if flexibility is maintained in principle, pronounced tensions and disturbances of well-being or pain can occur. Some movements or postures are usually more painful than others. If it can be assumed that this is a purely muscular event, one can try to remove these tensions, i. e. one can find the movements or postures that cause the pain and hold them with a still bearable intensity, whereby one can usually feel a slow decrease of the unwanted sensation. In quite a few cases, it is possible to reduce the sensation to a bearable level or banish it from the realm of everyday movements and postures. However, this success is often not long lasting, as the same postures and strains always have the same effect on the back muscles. Of course, the best solution is to simultaneously improve your posture in everyday life and reduce the strain associated with improving your muscular situation. Here are some of the poses that can be used to improve the lower back's condition, some of them more symptomatic and some of them causative:

first aid kit lower back

This is a first aid kit, which should contain something useful in most cases. Of course, it is not intended to replace medical examination in cases where it is required. Signs of this requirement are e. g.:

1. Back pain with pain radiating into one or both legs
2. Failure or reduction of functions of internal organs, in particular of the small pelvis (intestine, bladder, genital)
3. Failure of the sensitivity or innervation of a part of one or both legs
4. pain-reflective hollow cross formation
5. sudden massive "hard" limitation of flexion in the hips

against pain in the muscles caused by excessive tension/cramping:

1. parsva uttanasana
2. parsva upavista konasana
3. parsvottanasana
4. parivrtta trikonasana
5. karnapidasana
6. halasana also alternating with kanapidasana
7. Schulterstand , also the rectangular variant
8. half lotus forward bend
9. janu sirsasana
10. downface dog
11. furling the back

if shortened hip flexors contribute casative (see hip flexor flexibility test):

1. hip opener 1st
2. upface dog carry out carefully and start with short duration!
3. setu bandha sarvangasana

as purly relaxing poses:

1. child's pose
2. viparita karani

After the acute phase is over, back strengthening poses often have a very positive effect:

1. back arch
2. rectangular uttanasana
3. warrior pose 3rd
4. warrior pose 3rd backwards against the wall

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Of course we don't want to hurt anyone - neither the performer, nor the supporter nor the teacher. In partner exercises we slowly and sensitively increase the pressure or pull while observing the verbal and non-verbal expressions of the performer, including the minik and breathing. By slowly increasing the force we excert, we give the performer time to carefully observe and react to the effects of our increasing use of force. Every person should have sufficient self-protection to react adequately. Some reactions are not even subject to deliberate control, so that they could be suppressed deliberately. When the partner says STOP, this usually means that we should not increase the use of force further. Only rarely does anyone mean that the pressure should be completely removed. Normally it is meant to continue the use of force at the current level. It may be necessary to ask. In all cases, no matter whether the partner wants to leave the pose directly or whether the pose is continued normally and then terminated, the force the assistant applies must be slowly and sensitively reduced to zero at the end of the pose ! A very fast or even jerky ending of the assistance, i. e. mostly the pressure, pull or rotation contained in it, could lead to a reflex-like compensatory tensing and tensioning of muscles in the executioner!

Generally speaking, we encounter a fundamental phenomenon of human interaction in the above question. Our own body experience and a basic understanding of the body enables us to guess what can happen in the body of the performer due to our exertion of force, which is often an increase in stretching sensation or stretching pain. Here, empathy as the ability to "empathise" with other people, mixes together with the fear to be responsible for damage or inappropriate pain of others. Depending on one's inner disposition, we are rather rough, insensitive, hasty and tend to demand too much or too quick of the other, or we tend to be overly cautious, fearful, hesitant and do not give the other what would be appropriate for him because we project our own fears such as fear of pain and injury on the other.

The phenomenon of projection is one of the greatest difficulties in the field of human interaction. In many ways, people are very different and there is hardly any real basis for an assessment of what the other person likes or dislikes, pains or hurts him - in this case and in many others. This implies that the mode and task of assistance must be to find out together with the partner in a careful, sensitive and observant manner what his system corresponds to, whatever our expectations or assessments may be. Neither the contravening nor the confirmation allows an estimation of how it would behave in another persons. It is always new, with every human being, an open question which has to be approached again and again with the same care. After all, no one should be harmed by our carelessness. But also we should not miss to meet the requirements of someone else due to our own propensity to project. That is why we face the partner exercises without generating a limit in our mind of the force to be applied and give our counterpart the possibility to explore his reality and to show it to us.

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If one leaves out the term right / wrong and instead asks for meaning in the sense of transferable forces and possible side effects, it is as follows: When the fingers are put on, we have to take a closer look: are they bent or stretched and at what angle they are aligned to the direction of the application of force. We roughly divide into 4 orientations, which are separated by a 90° rotation. In all cases, we assume the use of the opposing thumb at about 90° next to the index finger. In addition, we roughly estimate the force that might be exerted: If you assume a male practitioner who is likely to create at least 40 to 60 kg of bench press, this is probably still a clearly double-digit value in kilograms due to the slightly worse lever arm for the pectoralis for the hand is on the ground instead of at chest level. Limitations on the exertion of of the arms do not need to be given without any related pathology: unless otherwise indicated the practitioner is allowed use all the power of his arms to turn the trunc. The muscles to be stretched consist mainly of the m. obliqui abdomini and parts of the autochthonous back muscles, all of which can be regarded as quite strong and resilient. Furthermore, we also assume a sitting position with one hand pulling at the knee and the relevant hand supporting with the fingers on the ground.

1. the slightly spread fingers point on average in the direction of the force vector (direction and magnitude of the acting force): then in the case that the 4 fingers are bent, a massive flexural inclination in the finger joints (basic joint, proximal joint, distal joint) is created, against which the finger extensors must work. Since the extensors are clearly weaker than the flexors, they may buckle and eventually drag the nails over the ground. If the fingers are stretched, a strong feeling arises that the skin would be "pulled away from underneath the fingernails". This is not a success story.
2. Let's turn the construction first by 180° so that the fingers are in the back with respect to the force vector and the thumb is in front. In this case it is even more liekly that the thumb will buckle already with a slight force exerted, because its force for extension cannot withstand the force acting on it. The opposing fingers are at a rather unfavourable angle to the ground and would tend to be dragged over the ground. No successful model either.
3. The variant in which the fingers point towards the pelvis and the thumb away from the pelvis is excluded due to extreme endorotation of the upper arm in the shoulder and the risk of cramping tendency in the rotators. In addition, the load is largely transferred to the triceps for elbow stabilisation, the stronger flexor group with biceps and brachialis are largely relieved. Due to the strong endorotation, the power exertion of the front shoulder (deltoidus) is not particularly favourable. Not very promising either.
4. The last variation seems actually yet the most favourable: the thumb shows around towards the pelvis and hands off it. Here the arm flexor group can be used well again and can use its power without hindrance, also the Deltoideus can develop its power well together with the Pectoralis. Good conditions proximal. Let's have a look at the hand: the forearm has to resist a force acting in the wrist in the direction of ulnar abduction, which may still be done, but this little trained musculature and its tendons can clearly be stressed. In addition, the 4 fingers are exposed to a distinct varus stress in all joints, which with the valgus stress of the thumb in total reaches a double-digit value in kilograms, depending on the strength of the practitioner. Even if the fingers are flexed with force and pressed towards each other, this stabilises them against further flexion (due to friction on the ground) and against extension (by the bending force), but the varus stress in the fingers cannot be compensated at all due to lack of musculature to stabilize against varus and valgus stress in the distal and proximal finger joints! That is why this possibility is also excluded with regard to the health of the finger joints.

Since the discussion of the possible variants of fingertips was not very fruitful - in all cases the fingers are the weak point in one way or another - we have to think about putting on the palms. Again, we have several possibilities, which in turn are divided into 4 rough variants:

1. Fingers pointing to the pelvis: shows, as discussed above in the analogous case, a strong endorotation, leads to a cramping tendency of the endorotators and shifts the load in the direction of the triceps instead of the stronger flexor group of the elbow. little favorable
2. Fingers pointing away from the pelvis: shows a maximum relaxed position with regard to rotation, but since the hand runs across the force vector this strains the wrist transversely and not lengthwise to the axis of its strongest musculature. it should be possible to find better alternatives.
3. Fingers pointing backwards, i. e. against the force vector: the wrist is strained along the axis of its strongest spanning muscles. If the hand is placed far forward, an unphysiological dorsal flexion of 90°+ in the wrist results, which is why the hand has to be placed further back. However, this reduces friction. It should be possible to find a point here to put on the hand, on which you can work physiologically and without restrictions to the exerted force. If the use of force is too high, friction could prove insufficient.
4. Fingers pointing forwards, i. e. in the direction of the force vector: the palmar flexors of the forearm push the middle hand onto the ground by deliberately exerted pressure or by their limitation of flexibility, which increases friction in two ways: the pure amount of pressure and the direction in which the wrist tilts. This is reminiscent, for example, of the drum brake design of vehicles in which the brake shoes are also pressed against the direction of rotation, and thereby against the direction of the main force. Depending on where the hand is placed on the floor, the angle in the wrist could become borderline in the sense of dorsal flexion, but this can be remedied with patches under the wrist if necessary. In addition, the force exerted on the arm (with frontal shoulder and pectoralis) leads to a relief after construction and not to a further stress on the wrist, since the wrist joint is stretched a little bit from the wide dorsal flexion. This should therefore be the clearly superior option.

In addition to the discussed twisting poses, there are many other positions with one hand or both hands on the ground, in which the question must also be answered, these are for example uttanasana with put on fingers at stretching arms, the table-variant of uttanasana und ardha chandrasana . Here the discussion is different, Since only very little force is applied to the hands or fingers, with which they are pushed in the plane against the friction of the ground. In ardha chandrasana for example, the arm is used, in order to push the fingertips, which are placed in front of the toes in the outer foot area, diagonally backwards towards the heel, with the two vector components

1. parallel to the foot away from the head: supports the stretching of the upper body, and
2. forward (to the visual field): promotes upper body rotation

In addition, they can be attached to sensitive or damaged finger joints (e. g. due to diseases such as rheumatism or other arthritis) in such a way that the fingers on the axis of the force vector do not cause varus or valgus stress in the finger joints, but that flexors and extensors of the fingers can absorb all forces. In the case of the uttanasana variants and comparable poses, it is recommended that the fingers should also be aligned along the axis of the force vector in such a way that the finger flexors carry the load of the thrust or pull instead of the extensors, i. e. the fingers point away from the side of the foot. The forces transmitted here are significantly higher than in the variants of ardha chandrasana und trikonasana, but still lower than in the twisting poses, especially as the lever arm with the whole length of the arm incl. forearm, palm and fingers turns out to be very unfavourable.

Another case is inversion poses in variants with fingers put on, such as rechtwinklige Handstand, der handstand, der stick pose, vasisthasana oder ardha vasisthasana and the dog poses downface dog und upface dog. In the case of inversion poses, no static forces occur in the pose taken, except those who want to bend and overstretch the fingers, which - as a clear task of the pose - must be compensated by the force of the finger flexors. In the dog poses and in stick pose, the fingers are usually turned outwards and the thumb inwards, because especially in the downface dog, the dorsal flexion angle in the wrist would otherwise become unbearable if the hand were placed against the force vector, i. e. the fingers pointing in the direction of the feet, which would be optimal to absorb the applied force with the force of the finger flexors.

Aside from this, in these variants, the use of force with the hand in the horizontal plane (usually in the direction away from the feet - except variants with inverted feet) is largely dispensed with anyway, since the focus is clearly on strengthening the fingers, which is steplessly adjustable from

1. moderate in downface dog over
2. quite intensive in upface dog up to
3. very intensive in stick pose

A special position is taken by the vasisthasana and ardha vasisthasana in the corresponding variants on fingertips. Here, the fingers push in the direction of the foot and thus, with the usual alignment of the fingers backwards in opposite to the visual field, there is a certain danger of varus and valgus stress. In addition, no upper limit for the force exerted with the hand pushing in the direction of the feet is to be postulated after construction of the pose. However, since the force acting on the fingers is likely to become relativized a little by the extreme lever arm and these variants are hardly accessible to beginners anyway, it can be hoped that the performers will limit the applied force pushing towards the feet, to a finger-compatible measure and leave the forceful pushing of the hand towards the foot to strengthen the lateral adductors pectoralis and especially Latissimus dorsi to other more standard variants

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There are actually some different views in Western gymnastics and academic orthopaedics on the one hand and yoga on the other. To some extent, certain precautions are based on the fact that simple rules applicable to all people should be established to protect them from joint damage. In some cases they take into account the daily movements of people, in others they take into account the conditions of gymnastics events, which differ significantly from a good yoga class:

1. the larger the group being taught,
2. the less body-consciousness can be premised,
3. the lower the accustomed and current level of attention,
4. the less the focus is on precise execution,
5. the less the execution of the pose is supervised,
6. the more tired a group or its participants are, and last but not least,
7. the lower the motivation of the participants, but also of the trainer,

In this way, not only overstretching (which is discussed here) but also the destructive effect of forces on the joint in exact (180°) extension even without recognizable overstretching is avoided. These instructions then enable dozens of participants to be instructed, even without individual correction. Of course, in a yoga class with more or less experienced participants and above all an experienced and committed teacher, you can if the class is not too big work at a completely different level, virtually under laboratory conditions. This by the way is yoga order's §59.

In the case of the knees, for example, stretching the knee with quadriceps work allows us to dose the feeling of stretching with any degree of precision, without this feeling suddenly becoming more, because the knee could suddenly and uncontrollably stretch more. Even more, in poses with a narrow physical support base and therefore balance character, the fully stretched knees directly reduce two degrees of freedom (2 dimensions) in which the support leg could wobble: flexion/extension and endo-/exorotation. Using the example of warrior pose 3rd, this means that not only bending/stretching is used for balancing, which is associated with a considerable change in the potential energy of the body and thus, in case of stretching, with effort, but above all with rotational movements of the thigh in the hip joint and, at the same time, counter-rotating the lower leg in the knee joint.

The rotation of the lower leg versus the thigh in the knee joint is not available at all in the stretched state of the knee, but in the slightly bent state it is possbile with very little exertion of force to move the knee inwards or outwards with in general unchanchanged position of the upper body and foot, thus creating the possibility of balancing by shifting mass and changing the balance of forces. This, in turn, is an undesirable distortion of the pose, in which it is important to achieve the necessary balance with the muscles of the lower legs only. The unwanted balance work carried out from endo- and exorotation changes not only the rotation of the lower leg but also the pronation/supination, whose precise control should perform the balancing work

In the case of the knee, the final rotation comes into play, in which the lower leg is turned out a few degrees versus the thigh during the last 5° before the 180° extension in the knee joint and the condyles are brought into a more stable position which indeed can be interpreted as a physiological subluxation in a more stable position where the femur condyles can no more slip off the tibia condyles. This additional stability would also be lost without full stretching of the knee.

In the case of the elbow joint it is a little different. As already discussed elsewhere, the causes of overstretching of the knee are, among other things, the weakness of the quadriceps or the ischiocrural group, both of which cause a tendency to overstretch the knee. Possibly a weakness of the flexor group of the elbow (biceps and brachialis) also leads to a tendency to overstretch the elbows, just as a shortened biceps could completely prevent an exact stretching. However, it must be noted that the causal chain and reasoning is different from that of the knee joint. The gravitational plummet line and - in analogy - the connecting axis of the shoulder joints (where the glenoid would be used as an analogy) are irrelevant. Rather, the analogy to the weakness of the ischiocrural group is likely to apply in a way that the weakness of the biceps results in a tendency to easily overstretch the elbow joint without any muscular involvement an rest in the non-muscular dorsal structures of the elbow joint.

Despite a possible inclination to overstretch, the exact stretching of the elbow joint is the mode or goal of our arm work. It may take a lot of effort to develop body consciousness to control the joint position deliberately, or it may take a certain amount of effort to control the elbow joint through controlled use of the flexor group, but this effort is worthwhile, as it provides an excellent opportunity to protect the joint in all conceivable situations. Of the aids used here and there to passively prevent overstretching of the joints, such as a block clamped obliquely underneath the lower leg in trikonasana, in most cases we consider them to be nomber-two choice, since they circumvent the problem symptomatically and thus prevent the development of the necessary body awareness and strength, see Yoga order paragraph 37

For those who do not have a tendency to overstretch, the above statement on the exact dosage of stretching applies in exactly the same way. Moreover, the inaccurate (reduced stretching) is one of the dimensions of evasion in all poses with extensive frontal abduction and it is absolutely necessary to realize an exact measure of stretching, if not the exact 180° stretching, not only to improve the stretching ability but also to be able to assess the existing flexibility.

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Again, I would like to avoid the terms wrongly and correctly and compare the methods, of course not without discussing the causes for the appearance of the mouse holes and looking for the best possible causal solution. Mouse holes are the term for the base joints of the palm, especially the index finger and middle finger, which often inevitable are detached from the ground. In poses such as downface posture, upface dog, stick pose, rectangular handstand and handstand, vasisthasana and others, these take on an angle of sometimes significantly less than 180° and in some cases resist very stubbornly the aspiration of the practitioners to push them down. This tendency increases with the degree of dorsal flexion and the pronation of the forearm. For the removal of the mouse holes, it would require more power to palmal flexion, i. e. the pressing down of the middle hand as a whole as well as more power to pronation, in order to remove in particular push down the entire inner palm.

Apart from the fact that different traditions, when the students who are trained in them come to us in the classroom, do not seem to have devoted themselves to this question at all, some schools teach how to reduce the mouse-holes by pushing their hands towards each other. This adduction in 180° frontal abduction in the shoulder, i. e. a transversal adduction at 180°+, is performed mainly from the pectoralis major and the pars clavicularis of the deltoideus. Both muscles are not very far away from the maximum of their concentric contraction, but in the case of Pectoralis, a certain amount of frontal adduction would be necessary for maximum concentric contraction .

In any case, it can be concluded that they do not act with full force and in many cases are not far away from or even close to a tendency to cramp, which may not make the method applicable to everyone. Sliding the hands together actually causes a (rather small) tilting moment of the palm, which actually pushes the palm down a little bit, but this effect is not very pronounced. The endorotatory effect of the pectoralis can be used as a support, but it runs counter to the desired exorotation of the arm and has to be balanced by the corresponding musculature, so that not much of this effect is left over for the effect of pressing down the palm.

Regarding the cause of the mouse holes this solution has nothing to offer, it promotes neither the use of the palmar flexors nor of the pronators. A causal solution would have to start right here and only here. Alone, the build-up of the necessary strength and a possible increase in flexibility is a possibly longer project. In addition to the pronators and palmar flexors to be developed, which cause a direct pressing down of the inner base joint areas, in some cases the finger flexors have to be stretched as well, so that the flexion of the fingers does not counteract the pressing down of the base joints with any additional resistance.

If you look beyond downface dog, the picture becomes even clearer: for example, in the upface dog and even more so in the rectangular handstand, the inclination to mouse holes is even greater. Furthermore, in the area of approximately 90° dorsal flexion in the wrist, even under slightly different rotational conditions of the two poses mentioned above, compression pain often occurs in the dorsal wrist, against which, apart from the pure angular reduction of dorsal flexion, there is no other cure than the use of force of the palmar flexors in combination with the pronators under the additional condition of sufficiently flexible finger flexors. It should be remembered that especially in the rectangular handstand the whole body weight works in both wrists and according to our maxim that the muscles should hold the forces in a joint and not the non-muscular structures, which could be damaged thereby, the second method to develop the power of palmar flexors and pronators, is a must.

Another serious argument in favour of superiority of this method is: it is independent of the number of hands pressing on the ground and their spatial arrangement! The first-mentioned method of using the pectoralis must fail as soon as only one hand is on the ground or the hands are no longer in the order of shoulder width and may also be aligned roughly parallel to each other; in vasisthasana or ardha vasisthasana for example, this method is not applicable. However, the palmar flexors and the pronators are available here to reduce the the mouse holes and with them the stress in the dorsal wrist! And all this without affecting the angle between the arms and the upper body. And then one would have done well to practice this technique and power in simpler poses, such as downface and upface dog.

There is another argument in favour of this technique: the palmar flexors and their power are also required in other tasks and in some transitions, for example the transition from downface dog to upface dog and back, where a part of the thrust back into the downface dog should come from the palmar flexors, just as the palmar flexors in the reverse transition should work on minimizing the frontal evasion of the shoulder, so that the pelvis does not fall into the position of upface dog without stop or resistance maybe harming the lumber spine region

Even in static poses such as both dogs, the palmar flexors are not only involved in the removal of the mouse holes, but also provide a proportion of the movement of the upper body backwards as a result of the angular reduction (the dorsal flexion) of the wrist, which causes effects from a slight stretching effect in the triceps surae, over the promotion of the frontal abduction in downface dog up to the build-up of the necessary pressure of the heels onto the wall in rectangular handstand (along with deltoids)

In anaglogy, the use of the pectoralis as an adductor of the arms to reduce the mouse-holes would correspond to trying to push down the inner feet by performing an adduction of the legs in the hips joints. I don't know anyone who doesn't see a greater value in learning to control the ankles with the lower leg muscles, especially with regard to balancing on one leg! Incidentally, here too, the cramping tendency of the adductors working near the maximum of concentric contraction would reduce the method toad absurdum for many

Thought a step further regarding the system arm, pushing the hands together by force of the pectoralis means a reduction in the tendency of the elbows to overstretch, which in itself is highly desirable. Unfortunately, however, this does not take place from the learned control of the joints that the arm flexors have to exercise here, nor does it serve this or the development of the strength and consciousness of the muscles concerned, on the contrary, it helps to overlook exactly these opportunities to develop appropriate methods and forces.

And in case someone now invokes strengthening the pectoralis and deltoideus pars clavicularis in the given shoulder joint angles in downface dog: upavista konasana with a brick is the much more exciting mean; -)

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the "hump" in the lumbar spine seen in forward bends denotes a clear convex curvature of the lumbar spine (seen from behind), which significantly exceeds a curvature resulting merely resulting from the effect of gravity on the trunc. The development of such a hump is often following: If the hamstrings are clearly limited in flexibility, forward bending is practised in such a way that the muscles on the back of the thigh do not show too much stretching sensation. According to the limitations of flexibility of the back of the leg, the sacrum will point more or less clearly forwards and upwards. Instead of tilting the pelvis with the strength of the hip flexors up to the limit of what you consider reasonable and bearable, in the hamstrings so that the hamstrings would become more flexible in the course of time, they are spared and the lumber spine has to bend according to gravity, since the considerable partial body weight of the upper body, head and arms pulls downwards. The place where these forces bend the back the most is, of course, the lumbar spine, from which its ability to bend kyphotically increases over time. First of all, posture awareness is necessary in order to tilt the hips into maximum flexion in forward bends with the help of the hip flexors and thus to cause the pelvis to tilt into flexion - which means to produce an intensive sensation of stretching. Furthermore, this hump ability should not be further developed with an already existing "lumbar spine hump". It is then helpful to carry out the forward bends supported, e.g. with a block under the fingertips in uttanasana or to choose the variants in which the forward hip bend is combined with a spinal extension or even back bend. This includes, for example:

1. desk-variant of uttanasana
2. dvi pada-variant of handstand
3. upavista konasana with a brick
4. prasarita padottanasana with set up hands
5. warrior pose 3rd backwards against the wall

At the same time, check whether the lumbar spine takes up its natural lordosis when standing upright, e.g. in tadasana or remains steep or even kyphotic. In this case, backbends should be practiced more frequently in order to pull the lumbar spine towards the lordosis via the hip flexors in order to restore its ability to lordose, for example:

1. upface dog
2. setu bandha sarvangasana
3. ustrasana (camel)
4. urdhva dhanurasana (back arch)

1. rectangular uttanasana
2. desk Variante of uttanasana
3. utkatasana
4. warrior pose 3rd
5. salabhasana
6. deadlift
7. rectangular shoulderstand
8. rectangular headstand
9. headstand: raise and lower bent knees
10. dvi-pada variant of handstand

If there is too little posture awareness to be able to tilt the pelvis forward in everyday movements with bending over as well as in yoga poses without performing a kyphosis in the lumber spine, then this ability must be specifically trained by practicing the possible pelvic movements (reduction and increase of flexion in the hips) at different angles of flexion starting with tadasana over each time further 20° increased flexion up to full uttanasana. A physiotherapeutic tape in the area of the lumbar spine to enhance the posture awareness can also be helpful, as with its tension it makes you feel when bending forward from kyphosing the lumbar spine instead of from flexion in the hips. Also the relation between the amount of strain in the hamstrings and the lower back can be an indicator when lifting heavier loads.

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The described "hump" is probably a hyperkyphosia of the thoracic spine. A certain degree of kyphosis (backward convex curvature) of the thoracic spine is not only statistically but also physiologically normal and desirable. When our predecessors in evolution got used to the upright gait, their spinal column adapted to the upright gait and that completely changed statics and kinetics: from an original (and at that time optimum) C-shaped, totally convex spine, a double-S-shaped spine developed with a lordosis (concave seen from behind) in the lumbar spine and the cervical spine and a kyphosis in the intermediate thoracic spine. On the one hand, this enables optimal shock absorption of the much greater partial body weight and the changed leverage ratios in upright gait, which was very important for our brain but also for the intervertebral discs between the vertebras. On the other hand, the thoracic spine kyphosis still leaves enough room for the lungs and the heart to expand and contract again in accordance with its mission and functioning.

The thoracic spine kyphosis can increase for different reasons. These include pathological events which are accompanied by changes in the intervertebral discs or the vertebral bodies themselves, so that, for example, so-called wedge vertebrae form which are flatter in the front (ventral) than in the back (dorsal), such as in Morbus Bechterew und Morbus Scheuermann or the qualitative degenerative alteration of bones and vertebrae in the case of osteoporosis. But it can also simply be the result of prolonged bad posture. It is not uncommon for thoracic spine hyperkyphosis to be a compensation for a previously developed lumbar spine hyperlordosis (see the corresponding article). However, it should be clarified that the spinal column is not pathologically changed apart from the hyperkyphosis, so that exercises against it can be carried out without worries. Depending on whether a lumbar spine hyperlordosis is given, something must also be done against that (see dort). The procedure used to tackle a thoracic spine hyperphosis itself consists of three important components:

1. Training of posture awareness and supportive measures in everyday life including optimisation of everyday working life
2. Promote the extension capability of the (thoracic) spine
3. Promote the strength endurance of the autochthonous back muscles

to promote the extension capability of the thoracic spine, back bends of the upper body are to be practiced such as

1. upface dog
2. ustrasana
3. urdhva dhanurasana (back arch)
4. setu bandha sarvangasana
5. bhujangasana (cobra)
6. lying on a roll

but also "shoulder openings", which erect the thoracic spine in the direction of extension at the long lever of the arms, such as

1. hyperbelo
2. raised back stretching
3. downface dog, variant "broad"
4. rectangular handstand

To promote the strength and endurance of the autochthonous back muscles, the following are suitable, among others:

1. desk-variant of uttanasana
2. uttanasana variant rectangular
3. warrior pose 3rd
4. warrior pose 3rd backwards against the wall
5. salabhasana
6. deadlift
7. rectangular shoulderstand
8. rectangular headstand
9. headstand: raise and lower bent legs
10. dvi-pada-variant of handstand
11. urdhva dhanurasana (back arch)

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The muscles of the musculoskeletal system usually consist of one or more heads, for example the biceps of the arm has two and the triceps three heads, which gave them their names. The heads consist of muscle fibre bundles, these again from single muscle fibers, those are actually up to well 15 cm long cells. These again contain in the case of the cross-striped musculature of the musculoskeletal system many sections, called sarcomeres, separated by the so-called Z-disks. Actin filaments hang from the Z-disks in both longitudinal directions of the muscle, into the myosin filaments, which in turn are located in the middle of each filament. M-disc are attached to the unit. The actual muscle work in the sense of concentric contraction, i.e. of the contraction of the muscle, consists in the fact that the two heads of the myosin are just walking along the act filaments. The further, the more the muscle contracts. This happens with all myosin filaments in all sarcomeres of a muscle cell and in many muscle cells simultaneously. During concentric contraction (the active contraction of the muscle), there is always only one myosin head on the actin filament, during eccentric contraction, the counter-movement under load, both myosin heads are on the actin filament, which is why eccentrically approx. 40% more force is available. The muscle contraction is therefore, roughly geometrically seen, nothing more than a (caused by the further interlocking of myosin into actin) approach of the Z-disks, whereby the muscle contracts in length and thickens correspondingly in diameter so that its total volume remains the same.

Under great load, if the pull of the myosin on the actin becomes too large, the Z-disks can take damage, they suffer tears. These smallest damages often occur during the eccentric movement, especially if under strong input of forces (more than could be achieved in concentric contraction) movements are be stopped suddenly. The body tries to repair these cracks naturally, which causes inflammation. Since there is no pain receptor in the muscle cell, this process remains painless until the first substances involved in the inflammation escape the muscle cell and hit pain receptors. This usually takes about 12 - 24 hours. Normally a sore muscle heals in a few days without any consequential damage, so we speak of a restitutio ad integrum, a restoration to its integrity. If this was not possible, the opposite would be "defect healing": functional tissue would usually be replaced by functionless connective tissue.

Basically, it is a good idea not to demand a lot of the muscle during soreness so that the existing damage can heal undisturbed on the one hand and on the other hand no further need to repair would be added. This demand may possibly be a little contradictory to the desired training efficiency and effectiveness: if a muscle is clearly challenged, its performance naturally collapses during the performance, it becomes tired. At the end of the challenge, he begins to recover and at some point (usually not within the same day) has returned to his original capability. Beginners with easier training may be able to train the same kind of requirement the next day, at the latest the day after next, professionals with very hard training may only be able to train after at least 2-3 days, possibly a little longer. If, after the end of the recovery phase, the muscle again has its existing performance, it grows in the performance a little bit beyond the original level, this is called supercompensation. The muscle tries to arm himself a little against the kind of demand or overstrain. The supercompensation phase begins immediately after complete recovery, the performance level increases slowly by a small amount up to a maximum increase, and then drops again finally to the original performance level.

Now, of course, one would wish to put the next workout directly into the maximum of super compensation in order to exploit this effect again at a slightly higher level. And again and again. However, the increase in strenght does not increase endlessly proportionally but obeys probably more of a logarithmic curve, so that the achievable growth becomes smaller and smaller or you would have to invest disproportionately more for the same increase.

For an optimal training the curve of the muscle soreness and that of the supercompensation have to be taken in account, both of which are difficult to predict or calculate in general. They are very individual and depend on the type and intensity of the training. Even though sports scientists claim that muscle soreness does not affect actual performance but only the subjective feeling during the (not too exaggerated) development of performance, it seems wise, to allow the Z-discs to heal largely unhindered, at the risk that this may result in the phase of supercompensation beeing met rather towards the end and thus not caught at its maximum at the beginning of a new started discipline. Since the tendency to get sore muscles again by the same kind of requirement with any like training decreases a little, the balancing becomes increasingly easier or respectively the loss of training time due to the voluntary pause caused by muscle soreness becomes increasingly smaller.

In general, warmth and gentle massages seem to help the sore muscles heal due to their circulation-enhancing effect, whereas hard massages would mechanically irritate the muscles too much and delay healing. Higher protein supplementation levels are helpful both in the run-up to a strong physical challenge or training and afterwards, especially if they contain significant amounts of BCAA (branched-chain amino acids).

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The background is the anatomy: the muscles that move the toes are much weaker but also somewhat more fine-motor than the majority of the muscles that move the entire foot in the ankle. Strictly speaking, there are three "ankle joints":

1. the upper ankle joint, articulatio talocruralis between the tibia/ fibula maleolenic fork and the talus (anklebone)
2. the anterior lower ankle joint, articulatio talocalcaneonavicularis, ventral joint between talus on the one hand and calcaneus and scaphoid bone on the other hand
3. the posterior lower ankle joint, subtalar articulation, dorsal joint between talus on the one hand and calcaneus on the other hand

which is of secondary importance for this consideration. The typical reason for using toes, especially in balancing poses, would be a lack of stability. If the practitioner finds that he cannot balance well by the muscles moving in the ankles, he adds the finer motorized toes. Unfortunately, the strength or endurance of the muscles which move the toes, is quite limited, so that their capability to support the balance spans a very short period of time only, far shorter than the pose should be kept. If the toes or their muscles give up now, first of all this does not happen completely steadily but in a rather uncontrolled and calm manner. Secondly, when the support of the toes, which are in a plantarflexion (flexion) in the toe joints, breaks down, the area of the balls of the foot is no longer evenly distributed as they were when the pose was build up, which now doubles the difficulty:

Firstly, the switch from the fine-motor muscles of the toes back to those muscles takes place which move in the ankle joints, secondly their main point of action on the ground namely the balls of the foot, no longer lies evenly on the ground, but mostly by the use of the toes a transverse arch resulted in the ball-area, so that this also must be removed. Therefore, it seems wiser to work from the beginning only with the muscles that control the entire foot in the ankles and keep the toes calm. This means not pressing them onto the ground, but also not raising them, as this would also lead to temporary deformation of the ball area.

Now, of course, the question arises why for the upper extremity, the hand, the same maxim does not apply as in the lower one - namely not to press your fingers on the ground. Well, if we take downface dog as a pose without any balancing character, the question which muscles are used in the extremities is obviously irrelevant to the balance. So here we can strengthen the flexors of the fingers, if no "mouse holes" develop thereby and the pressure in the area of the metacarpophalangeal joints is not affected. In poses with balancing character such as free handstand, tolasana and bakasana we also demand that the fingers are not used decisively for balance work, in particular not to press them down, especially not to press some down to let others become lighter, but we demand that a uniform distribution of pressure in all finger joints is build up and maintained.

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Let's take a combinatorial approach: you could sleep, roughly speaking, on your back, on the belly, on one side, standing or on the head and in many angles and twists in between. Why should there be a "best" position ? Let's take a look at some positions, starting with the popular Belly sleep: If we look at the breathing mechanism, it consists of two parts: thoracic and abdominal breathing. Thoracic breathing means that the thorax expands forward (ventrally) and a bit upwards (cranially). If I now sleep on my belly, the component "ventral" becomes massively hampered by the body's own weight. The inspiratory musculature must work much stronger to overcome the gravity of a significant partial body weight. This costs much more energy than necessary and does not create more but less tranquillity. The component "cranial", i.e. towards the head, would causes forces which shift the spine - although it won't really move - versus the part of the thorax resting on the support and, depending on the elasticity of the body, also of the remaining structures - or a periodic elastic deformation between the part of the thorax resting on the support versus the spine and the cranial and caudal rest of the body. Certainly also a more energy-intensive and restless affair.

In addition there is a serious factor: if your head lies straight to the upper body, so as in anatomically zero turned in a prone position, suffocation is near due to your mouth and nose being pushed into the pillow by gravity of the head! So you come up with something to survive your nightly sleep and turn your head. In order to reduce the demand for a 90° rotation of the cervical spine resulting from the shape of the head and the mostly horizontal support named pillow, which on the next day most people would regret having spent the night in due to massive tensions in the muscles accompanying the cervical spine, the head would be supporter with an arm on one side. A glance at the shoulder blade and cervical spine area makes it clear that this is a field for endless asymmetries, imbalances and tensions in the musculature caused by this. The younger the person, the greater the capability to compensate for unphysiological behaviour. With increasing age, however, the side effects of this behaviour can be less and less compensated and so weill be felt more and more clearly. If the behaviour is not changed, chronic conditions occur such as e.g. chronic tension of the trapezius and other muscles or scoliosis. Also the elbow can resent the far bent position especially with weight put on it, but that belongs more in the "side sleep" chapter.

Side-sleep with an evenly elastic base causes a multitude of curvatures of the spinal column versus anatomically zero. This gives an entire industry space to make seemingly interesting offers for avoidance of side effects. The uneven loading of the hips, the high pressure on the shoulder, on which the patient is lying, as well as a possible unphysiological position of the arm and the question of the position of the legs, which can hardly be solved sensibly exclude side-sleep evidently all the more so as the lateral flexions of the spinal column give space to the development of muscular asymmetries and corresponding scolioses.

Those who tend to appease the effects that occur should be replied to, that the body will remain for hours in the position in which it falls asleep. That after about three hours, with the onset of the dream phases, you unpredictably and frequently changes your position, does not invalidate the demand for an optimal sleeping position at the beginning of sleep in the least, after all, the you lie either three hours good, relaxed, relaxing and restful or you do the opposite for three hours !

Positions like standing on your head or standing on your feet are probably nothing more than a humorous attempt (even if other species are able to do this) and prohibit themselves due to the small physical support base and the resulting lack of stability, which can hardly be maintained under the passing "loss of consciousness" in sleep.

So what remains, how do I achieve it and why is it so difficult for some people? Of course and not very surprising the back sleep with its compliance to breathing mechanics is the best design, especially since it corresponds to Anatomically Zero or Neutral Zero and thus the demand for a a pose with minimal muscle tension and minimal possibilities to tense or shorten muscles during sleep is met best. To illustrate the latter, just think of the effect, an only five-minute supta virasana has on the hamstrings in not all too trained people: they feel quite shortened afterwards, so that stretching the knees immediately after in the following downface dog often is not possible at first until the exertion of force to stretch has relaxed them again.

Why is it so hard to fall asleep on your back? The simplest and most frequently heard answer is a purely emotional one: it is much more cuddly on the belly or on the side. There's not much to answer, except that you really have to consider whether the more cuddly feeling system when falling asleep justifies the possible or expected long-term disturbances of the musculoskeletal system. Let us now turn to the objective: the supine position is a completely tension-free and comfortable posture and yet many people who aren't used to cant't fall asleep on their backs. A physiological reason does not seem to be at hand at first, if we assume the room's dark enough, than the argument, in prone position or lateral position facing away from the light, that light entering the (closed) eyes is less than in the supine position.There remains, however, a very simple reason, which reflects the constitution of the subtle nature of man: The receptive (receiving) chakras of man (in the cases of chakras 2-6) are located on the ventral side of the body and are turned to the earth in belly-sleep, so that less is received by them than in supine position. In the prone position the active aspects of the chakras are turned upwards, but this does not deprive us of sleep.

Yet, the question remains how back sleep (i.e., falling asleep) on the back) can be learnt and the general answer is only too banal: Practice! Nevertheless, an important hint can be given: in supine position the human being tends - not least because of the receptive aspects of the chakras, which are open towards the world - to much more mental activity. This must be stopped by not following all emerging thoughts. This may require an attitude that considers the day just passed to be done and over and leave the remaining tasks and questions to the next day(s). This day had it's bundle of taskes and events and maybe I gave my best, I dont't even know and surely woun't find out, especially not now. Nobody can do more than his best - not even myself! - but surely tomorrow will have its bundle; and perhaps some of the questions and tasks can be advanced. But what would prepare me better then deep, peaceful sleep ? The night with its sleep is for peaceful rest and not for suffering of the unresolved. Regularly we hear that once it is managed to let go of the mental activity, sleep is about to set in. And with a little mental discipline, within a short period of time. sleep in supine position becomes a valuable habit.

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Well, the questioner is of course right. For the sake of simplicity, many teachers equate this, assumed, they even know about the final rotation of the lower legs in the knee joint. Briefly explained: on the last about 20"-30° degree extension of the knee joint, the lower leg performs an exorotation of about 5-10 degrees, which stabilizes the knee joint when stretched and secures it against unwanted movement. It is more pronounced in the case of in-knees (genu valgum) and reduced or eliminated in the case of out-knees (genu varum). It is caused by the tractus iliotibialis with its tensor fasciae latae, which supports the extension on the last 20-30° before stretched knee (and supports the flexion else) together with the anterior cruciate ligament. At the beginning of the knee flexion the m. popliteus pulls the lower leg out of final rotation again in order to guarantee the normal motion process at medium angles. Basically the m. popliteus belongs to the knee flexors, however, the force exerted by him in this direction is negligible, which is why he is usually not mentioned as a flexor. Whether it is visibly an exorotation of the lower leg or an endorotation of the thigh is a question of situation: is the foot fixed (e.g. on the ground)? (in sports science and anatomy this is also called the "standing leg"), the thigh endorotates, if on the other hand the lower leg is freely movable ("free leg"), it exorotates.

With the knee stretched, there is an angle of 5-10° between the foot centre line and the "longitudinal axis" (from dorsal to frontal) of the knee in the transverse plane. By which of both lines should we orient ourselves and do we need this differentiation ? In general, it is sufficient to take the foot center line as a reference. In poses such as tadasana and all poses which can be derived from it and which are identical in the leg position, e.g. uttanasana, urdhva hastasana this means, that the thigh has a slight endorotation - or the lower leg a slight exorotation. However, this does not break the poses. Quite the reverse, in forward bends it eases the movement of the ischial tuberosities away from each other and thus tends to improve the flexion capability in the hip joints.

As a reference, the imaginary foot centre line is much better than an axis of the knee, as it is easier to estimate due to the length of the foot. In addition, the kneecap as the most prominent structure of the knee visible from the front is in its exact orientation far less presize recognisable , also in some people it is in abnormal position (e.g. lateralized) and often covered with clothing. The foot, on the other hand, is often undressed when practicing and if so, then at best dressed in tightly fitting socks. In the case of pronounced X-legs, the experienced teacher may have to change the situation and define a new reference and new behaviors. Until further notice, we do not make any reference to final rotation in our lessons, in order not to complicate the explanations and instructions unnecessarily - unless it seems necessary to us - which very seldom only is the case.

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Of course, there are many good yoga poses that strengthen the back, but deadlift has its proper place and advantages, let's take a closer look. When we talk about the "weak back", we first have to deal with the structure of the back and try to find out what is meant and where there is need. First of all, the back muscles are subdivided into the

1. autochthonous back muscles, also called "Erector spinae" or "back extensors". This is the oldest musculature of the back in terms of developmental history, it is found slightly different in many species of vertebrates. All other back muscles are ultimately immigrated muscles of the extremities. Therefore, the autochthonous back muscles (still today) have their own nerval control. This musculature performs three functions:
   1. Extension of the spine, that is, stretching in contrast to (forward)bending
   2. Rotation of the spine, thus a torsion of the structure of the spine in itself, a twisting of one part relative to another, or to put it in anatonmical terms, a rotation in a couple of adjacent segments
   3. Lateral flexion of the spine, i.e. the sideways flexion of the spine or a part thereof
   These movements cannot be performed per spinal segment. (thus two adjacent vertebral bodies and the intervertebral space between them with its intervertebral disc) but only for large sections of the spine uniformly. For example, the cervical spine can be rotated to the right and the head to the left while tilted (lateral flexion) to one side, but the thoracic spine is turned to the left with the lumbar spine, turned to the right and right durved. This can also be combined with flexion or extension in the mentioned areas. If you take a closer look at the musculature, there are many different muscles which can be combined in different ways connecting more or less adjacent vertebras or areas further apart. The spinous processes and the transverse processes of the vertebral bodies serve as origins and attachments. If we imagine a muscle attaching to the spinous process Th3 and to the right transverse process Th4, then its contraction causes obviously a left rotation of Th4 versus Th3 or a right rotation of Th3 versus Th4. He also contributes a little to the extension. Muscles spanning spinous processes only have pure extension function, if they only span transverse processes, they perform a lateral flexion exclusively to the side on which they are sited or pull out of opposite lateral flexion. In some cases, the autochthonous back muscles also attach to ribs (halfway near the spine).
2. All other back muscles. Here we find e.g. the muscles for depression, elevation, rotation or retraction of the shoulder blades, further muscles that pull from the shoulder blade towards the arm in order to adduct or rotate it, some few who are involved in the inspiration or expiration (Serratus posterior inferior and superior), or connect the iliac crest to the ribs (quadratus lumborum). The largest back muscle is the Latissimus dorsi. Almost all of these muscles move the shoulder blade or the arm. Most of these muscles are not directly involved in the upright posture, but their tonus or flexibility can have certain effects on posture. Mostly "weak back" means a weakness of the Erector spinae. When we perform poses meant to strengthen it that include the arms, we usually strengthen different other muscles too.

1. warrior pose 3rd, especially variant "backwards against the wall"
2. rectangular uttanasana
3. shoulderstand, especially rectangular
4. Kopfstand (not very strong, except in variant rectangular)
5. halasana
6. urdhva dhanurasana (back arch)
7. salabhasana
8. upavista konasana with a brick
9. maricyasana 1st
10. maricyasana 3rd
11. purvottanasana
12. most poses that combine hip flexion with a thoracic spine extension

1. trikonasana
2. ardha chandrasana
3. vasisthasana
4. ardha vasisthasana

1. parsvakonasana
2. jathara parivartanasana

In contrast to yoga poses, deadlift is an exercise in which any external weight is consciously used in order to achieve scalable strengthening effects that would not be possible only with one's own body weight - and in a comparatively simple way. In return deadlift rewards with rich and effective strengthehing:

1. the calve muscles (triceps surae) and various other stabilizing lower leg muscles, which stabilize against the gravity-induced dorsal flexion tendency in the direction of plantar flexion and pronation or supination
2. of the hamstrings, which (except for the m. biceps femoris caput breve) is essentially involved in the extension of the hip joint when lifting the pelvis with the upper body. Its strengthening can serve many purposes, e.g. in the context of the therapy of a hollow back inclination by strengthening the hip extensors. Here the hamstrings are very important, because it usually erects the pelvis in areas of moderate force application, before the glutaes are acquired as force extensors of the hip joint. The strengthening of the hamstrings is also important in the therapy of various disorders of the knee joint. In the latter two cases, moderate to higher weight would be used. In case of irritation of the origin area of the ischiocrural group at the ischial tuberosities you would start with a light weight. It may only be increased to such an extent that the the pain associated with the disorder is not triggered.
3. the gluteal muscles, or more precisely all monoarticular hip extensors involved in lifting the pelvis out of flexion. To strengthen them, much higher weights are required than for the therapeutic applications described above, especially as in the therapy of irritation of the origin of ischiocrurals at the ischial tuberosity. Therapeutically speaking, this is mainly about imbalances of the leg/pelvic muscles and their resulting disorders, such as out-knees.
4. "the back muscles." Here a distinction must be made between the autochthonous back muscles, which stretch the back and thus counteract the large lever represented by the upper body with head and arms, and which is now additionally increased by an external weight on a relatively long lever arm. This explains the outstanding effect of deadlift for strengthening the back, while it must be borne in mind that this is mainly about the parts of the Erector spinae that perform the extension of the spine. The parts that become active mainly rotatorically or lateralflexing are only of secondary importance here. There are a number of poses in yoga which serve this purpose, e.g. all twisting poses with regard to rotation, some of which are also associated with clear internal moments such as in the case of jathara parivartanasana, which usually do not require further external load - at least not for therapeutic purposes - as well as the lateral reflectors, which are dealt with in poses such as trikonasana, ardha chandrasana oder auch vasisthasana und ardha vasisthasana. As a rule, you do not have to work with external weights here either. In both cases the usual upright posture of man demands quite little of this musculature. The second area of the back muscles are all the muscles that are involved in the stabilization of the position of the arms and shoulder blades, i.e. above all the retractors and depressors of the shoulder blade. The the shoulder blade is a bone structure that moves freely on the back and is only fixed by muscles, to which the external weight hangs over the arm, therefore it must be held with appropriate muscle power, which in turn is very well able to strengthen these muscles. Exercises for depression of the shoulder blades should benefit all people who according to habit tend to raise their shoulder blades and thereby tighten the trapezius. Those who tend to pull their shoulder blades forward or where a shortened pectoralis does, should benefit from exercises to retract the shoulder blades. Often both habits are accompanied and quite frequently they reflect mental oder emotional states of tension.
5. of the neck muscles. Even if only the head is to be held, this on average happens with good gravity effect; if the upper body is horizontal with the head, it is at most

Due to its scalability, simplicity and multiple effects, deadlift is an outstanding exercise, that we like to use. Nevertheless, a little differentiation still needs to be made: When it comes to the muscles of the lower and lower to middle back, deadlift is often the first choice. However, if the already smaller paravertebral muscles between the shoulder blade and the spine are affected, which in many people are more likely to be pronouncedly weak and therefore sometimes give up and start to complain with annoyingly persistent longitudinal (spinal parallel) tearing feeling after just a few hours when the torso is held upright daily, which in short term can be dealt with in changing the posture, but which is quite rapidly reoccuring, then another tool is needed: the "therapeutic frontlift". At a long lever arm, the stretched human arm, a weight is applied in varying degrees of frontal abduction by moving the arm up and down. This generates significant bending torques in the vertebral segments, especially in the thoracic spine (naturally, the spinal column segments at and above the maximum of the thoracic spine kyphosis are the most affected) and forces the paravertebral autochthonous muscles there intensively to work. Even if this posture was supposedly invented primarily to strengthen the shoulder, it can still be modified in such a way, that a lasting strengthening of the back muscles result, by reducing the weight such that the total duration of action is as long as possible. This is about the maximum time that can be achieved with the arm more or less raised and the effective forces can be allpied to the thoracic spine, not about the number of repetitions or the height of the weight.

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In order to understand this, we must briefly recap the anatomy of the foot. Apart from the bony anatomy with the tarsal bones (the tarsus) in the so-called backfoot, whose support on the ground is the heel bone (the calcaneus), the midfoot with the metatarsal bones (their entirety is also called metatarsus) there is the forefoot with the toes. We generally leave them soft in all poses, we don't press them to the ground, nor do we lift them, but leave them alone. The reason for this is, that the toes can transmit considerably less force than the area of the ball of the foot, and no matter how one would use the toes, their use would always result in a non-optimal support of the the ball of the foot, which would affect their transmission of force to the ground. In balancing poses, especially those on only one leg, the position and use of the foot is obviously extremely important for stability. Since the heel bone (calcaneus) is located under the talus and this again in a force line under tibia and femur, the heel bone is the one that naturally transmits most of the weight to the ground. However, due to the very small contact surface, no useful balancing is possible with this alone, In addition, the muscles that move the heel bone in the ankle joints are comparatively grossly motorized.

For a good balancing we have to include other parts of the foot: the midfoot or the ball of the foot. The metatarsus, as far as the possible support on the ground is concerned, consists only ot the outer edge of the foot, since the inner foot is hollow. A lot of muscles are lying here, but these, except for pathologically changed feet, e.g. flat feet in particular, do not have any support and cannot transmit any force. In particular, there is no bone structure (which would transfer force much better than muscles pressed to the ground) in the inner foot, that could transfer force to the ground. Only the thick toe metatarsophalangeal joint area belonging to the metatarsus can transfer force to the ground and also beis meant to do so, as a preliminary result of the evolution of the human body. In fast walking and running a notable part of the force is transmitted over the base joint area of the thick toe in particular. The executing musculature is the very powerful triceps surae. Under consideration of the lever ratios over the achilles tendon loads of up to more than one ton are transferred. This now sounds very much as if the structure of the metatarsophalangeal joint area and the muscles involved were strong enough to also perform balancing.

However, this approach has a small flaw: the gastrognemius portion of the triceps surae not only causes plantar flexion, i.e. the pressing down of the forefoot in the upper ankle joint, but also supination (lifting of the inner edge of the foot) in the lower ankle joint. As a result, pronators of the ankle located in the lower leg have to be included in the balancing process, i.e. in the end you have to perform pronation, supination, plantar flexion (and possibly also dorsiflexion) from the entirety of the relevant lower leg musculature, and a dynamic, constantly changing balance of force has to be established and maintained in which the majority of the relevant movements or forces are transmitted via the area of the metatarsophalangeal joint. That what applies to balancing poses on one leg in a way also applies to poses such as parivrtta trikonasana and parsvottanasana. It is generally advised to use all standing poses to train the lower leg muscles for the work they have to do in balancing poses.

In practice it can be seen that the toes are often used occasionally, namely when the pose feels rather unstable. The reason for this is that the muscles that move the toes are more fine-motor than those that move the balls of the foot. Therefore, in comparable excertion of force (if this is possible at all) their enduration lasts only a small fraction of the ankle moving muscles, with sufficient intensity that is often only a few seconds. Of course the use of the toes would inevitably lead to an altered pressure of the corresponding ball of the foot. When muscles moving the toes are exhausted then you are thrown back to the muscles moving the ball of the foot and forced to continue the balancing work again with their help only, which then has two disadvantages: firstly, by using the toes, the balls of the foot no longer lay full, calm and evenly on the ground and secondly, the change from fine motor (toes) to coarse motor (balls of foot) aggravates the balancing work - which is particularly difficult in this situation, as the balls of the foot lie deformed on the ground anyway and the actual reason that led to the use of the toes was a perceived instability, so more than condition for calm, good balancing is not given. Therefore we recommend not to use the toes categorically for balance work.

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Here we have to distinguish: is it a sound that can be repeated with any similar movement again and again, be it creaking or crunching, be it with or without sensation associated with it, this is another case than a uniquely clearly defined creaking joint, that can't produce that creak again for the next few minutes or hours. We should not treat the first case here, we leave it to the orthopaedist for clarification. In the second case it seems to be the sound (and associated sensation) of restoring of a small dislocation or subluxation which many people more are or less familiar with. In almost 100% of the cases, the affected persons testify that the state after creaking is not more uncomfortable than before. Similarly many say, that the state afterwards is more comfortable and again a large part of them say that there had been a slight feeling of increased tension in at least some of the affected joints previously which can no longer be felt after creaking. So let's assume that this is a spontaneous repositioning (bringing the joint back into the proper position), so it must be clear that the joint may be charged only in the state after the creaking, which would be called the physiological state. This applies in particular to heavy and repeated medium-heavy strains! Strains in the dislocated state do not only stress the joint and could permanently change the capsule tensions or ligament tensions, but also the related muscles are exposed to increased demands which may lead to premature fatigue, cramps and muscle strains! While muscular disorders such as a condition after a spasm and even a strain generally heal spontaneously within weeks, acquired changes of capsules or ligaments often last a few years and only heal spontaneously when healthy conditions are (again) met, in particular, when misalignments are rectified time and again prior to straining. Anyone who knows how to restore the dislocation with a simple movement is well advised, to do so before any considerable force is excerted. This naturally applies to all types of activities and stresses, be it sports, professional or hobby activities or yoga.

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You could call that "unhappy couple." All forward bends, which exercise hip flexion and round the back according to gravity, can intensify the symptoms of intervertebral disc problems and are actually contraindicated. On the other hand, it is precisely the mobility of the back of the leg that is missing in order to carry out certain movements back-friendly, i.e. with a straight back, for example when I pick up something from the ground. Is there a solution for this ?

Yes, fortunately the flexibility of the ischiocrural group (or hamstrings, i.e. the leg back musculature that performs hip extension as well as knee flexion) can also be achieved with a straight back, e.g. deadlifts, but also desk-variant of uttanasana. Also a well executed 3rd warrior pose or backstretching are among them. Deadlifts have similarly as in attenuation warrior pose 3rd the advantage of the back is being strengthened at the same time. Often - but not always - an intervertebral disc event is associated with weak back muscles. With deadlifts you do the right thing in two ways at once, In addition, the stretching effect on the hamstrings - according to subjective and individual tolerance - can become as strong as desired thanks to the external weight. In deadlifts, the back is held in the physiological lordosis and the hips are flexed as far as the back can be held straight or - if this can be considered as given - the stretching sensation in the backs of the legs is tolerable.

It is also possible to use another trick to prevent a conxev curvature of the back during the exercise of flexion in the hip, namely the extension in the contralateral hip, which has a lordosing effect on the lumbar spine. Very seldom only the back is so sensitive, even with intervertebral disc events, that this trick does would work. This includes postures with "scissor movements" of the legs, a nice example of this is the downface dog with one lifted leg backwards against the wall, also "favourite winter warmup posture" which implements exactly this principle. At the same time it also - although not very strongly - stretches the hip flexors, the shortening of which is often part of the etiology of intervertebral disc damage.

Of course, you need sustained exercise over time to make very stiff hamstrings flexible again. Especially during the time when the back is prone to discomfort when rounded - especially with pain spreading into the leg - back-friendly behaviour is of course a MUST. Pain that flare up again and again is a sign that the intervertebral disc is always very close to the affected nerve. However, there are good prospects to lead a normal life through correspondingly sustained practice, in that later practiced movement habits, such as lifting with a straight back from the force of the hip extensors, have become flesh and blood and the system is figuratively and literally further and further away from the pain threshold and even a sporadic "misbehaviour" with regard to the back does not immediately lead to the resurgence of pain.

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Sometimes students come to us who have after several years of dynamic yoga disciplines, may they be called "flow", "power yoga", "vinyasa"... Most of the time they report that they have not made any further progress in their dynamic discipline, but that they have injured themselves more often or that they have not got rid of an acquired injury. It almost always becomes apparent very quickly that deficits in the fields of strength, flexibility or body awareness are ultimately the presumed causes of their complaints. Deficits not understood in view of an average statistical "normal state" but with regard to the requirements of their dynamic discipline. Sometimes a little carelessness in the execution, a somewhat inaccurately executed movement, too much will power with regard to the given conditions is enough to cause an injury. It is well known that some of these injuries can be very persistent, e.g. when they affect the gracilis muscle or the shoulder area.

So is dynamic practice per se venom? Not necessarily, but the conditions must be appropriate. By no means can this be handled as a beginner discipline and everyone can be admitted to it without hesitation and start his yoga career with it if he only feels enough desire to do so. Due to the high prerequisites, if you want to practise dynamically successfully and without damage, years of intensive training of flexibility, strength, body awareness, ideally also endurance should have preceded. As is so often the case, you have to do your duty before freestyle starts.

We have always performed high intensity dynamic classes with more advanced students without any injuries being left in my memory. However, beginners were always excluded from these classes so that they could not suffer damage. After all, the years of intensive, predominantly static asana practice not only brought the above-mentioned qualities, but also an increased resilience to fundamentally high, but physiological demands, as well as even often to a moderate (!) degree of deviation from purely physiological behavior.

Our recommendation would be to practise static asanas intensively for a few years, with pleasure also strength and endurance promoting sports in parallel, before starting with dynamic practice. The anticipation is then rewarded by the fact that the subsequent joy of dynamic practice can be enjoyed without setbacks and for a long time instead of maybe collapsing because of them.

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1. alone free: when the pelvis is moved forward, the heels have to move sideways a little, to increase the angle. It is undesirable, but not always completely avoidable, that the heels also slip a little forward. When the pelvis is moved forward, given good friction on the ground, the heels provide clear resistance. This results from the weight of the legs, but also from the tension of the hip extensors, especially the hamstrings. When the pelvis moves forward, a valgus stress develops in the knee joint, which can cause pain in an already damaged knee, which cannot be described as related to constructive processes such as stretching or effort and therefore hast to be avoided.
2. alone against the wall: here in analogy to the first case with an even larger resistance (the wall) a quasi infinite friction occurs, which lets the above pain occur possibly with already smaller movement of the pelvis
3. alone in supine position against the wall: Here we assume that the pose is not carried out only very gently, whereby the friction of the heels on the wall would cause the knees to sink into a Varus stress due to gravity, but so intensively that the friction of the heels on the wall outweighs the effect of the pull of the adductors in such a way that a valgus stress arises, as in the first two cases. Then it behaves as shown there
4. as a partner exercise: This variant behaves again uniformly like the first two.

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regular straining or overstraining the forearm structures by heavy, but also by frequently repeated light activities such as typing or operating the mouse can basically cause several disturbance patterns:

1. tendosynovitis: Screen workers can afflicted, also musicians, masseurs, physiotherapists, or other people who work intensively with their hands in occupational life and hobbies. Work with greater manual strength, vibrating tools or repeated movements with a repetition time less than 10 seconds make prone for the disorder. The tendons and partially muscles can be painful when pressed, in movement and possibly also in rest. The pain quality in movement is rather pulling to stinging. Nocturnal rest brings only little recovery. Reddening or overheating may be recognizable as further signs of inflammation. The tendon sheath may produce more collagen and constrict the tendon, which can lead to the phenomenon of the "fasting finger", which first hardly moves at all and then moves on jerkily fast with further use of force. The Finkelstein test (if the thumb is affected) shows pain with passive stretching of the tendon, actively exerting force against resistance is also painful. This is generally a non-infectious inflammation of the tendon sheaths. Collagen nodules can form in the tendon sheaths, which can lead to friction or grinding that can be felt and heard. Therapeutically, protection from the triggering strains is called for, careful stretching and therapeutic strengthening as soon as tolerable. If the tendosynovitis is not cured, an RSI can develop, see below.
2. RSI (Repetetive Strain Injury Syndrome: also called mouse arm or secretary's disease) pain syndrome, which is caused by very frequently performed, rather light movements such as typing on a keyboard (computer or virtual keyboard of smartphone) or clicking the mouse. Contrary to earlier assumptions, RSI is a non-inflammatory, chronic degenerative disease of the tendon tissue (tendinopathy). The reason is probably that the frequent repeated movement is no longer in a healthy proportion to the regenerative capacity, so that only inferior collagen is formed. In the USA, RSI is the number 1 occupational disease. Poor ergonomics at the workplace promote the development. In the beginning there are tingling sensations and mal sensations as well as the relief of the symptoms after the end of the load. Later strength may decrease, coordination disorders may occur as well as chronic pain, which flare up again after even the slightest trigger. A stiffening of joints is possible. In the late stage, permanent pain is manifested independent of stress, which only begins to subside after weeks of rest. RSI is a possible complication of an unhealed tendosynovitis. Lack of ergonomics at the workplace is predisposing for the development of RSI, Sport can have a preventive effect. Many therapy approaches are tried out, Protection from overstrain without immobilization is obligatory in any case.
3. Golferellbogen: This is an insertion tendopathy of forearm flexors attached to the epicondylus medialis humeri of the elbow joint. It may be mechanically caused by pressure on the epicondylus, which may cause micro lesions, or more frequently due to overloading of palmar flexors of the wrist or finger flexors. Deficient stretching or strengthening condition in relation to strain, ergonomic or technique deficiencies (in sports and others), Frequent firm gripping with the hands, especially with simultaneous supination of the forearm, all kinds of rackets sports, climbing, various handicraft activities or activities such as road construction or mechanical activities (e.g. with frequent screwing down) are responsible for the development of the golf elbow. A suitable anamnesis in connection with the typical pressure painfulness and the functional diagnostics is generally sufficient for reliable diagnosis. Pain at rest can be present, but above all stress-related pain is characteristic. Reduction of stress, possibly brief but no prolonged immobilization, sufficient stretching training, cooling in the acute stage if necessary, warming later on and wearing of an epicondylitis brace are important pillars of therapy. Therapeutic strengthening training with very high repetition rate at such light weights that the pain is not triggered, is also promising, even if the healing under favorable conditions definitely takes a few months. In addition, there are many other approaches. After healing, preserve of a good stretching condition and strength of the affected muscles.
4. Tennis elbow: the sibling disease of the golfer's elbow, similar symptoms, similar causation, similar therapy, but not the palmar flexors and finger flexors are affected, but in both cases the extensors or dorsal flexors. The causes are overloading, e.g. by tennis, mechanical work (assembly line production), intensive playing of a musical instrument, housework, in former times also often to be found with stenotypists. Pain occuring with pressure, movement and especially stress are found here in a similar way. Positive Thomson's and chair test and a suitable anamnesis are usually sufficient for a diagnosis. The therapy also looks very similar to that of the golfer's elbow: wearing of an epicondylitis brace, protection from too much strain or even immobilization of the wrist, but not of the elbow. For the therapy, a few months have to be set here as well.
5. carpal tunnel syndrome: with the same or similar movement behaviour, the inclination to a carpal tunnel syndrome is quite individual. Usually the dominant hand is affected. Injuries, an already existing tendosynovitis or a disturbing ganglion can cause this disease, sometimes it also occurs secondary. The cause is frequently repeated and preferably more strenuous use of the finger flexors: with (in the ulnar sac) the 4 tendons of the flexor digitorum profundus and the 4 of the flexor digitorum superficialis and (in the radial sac) of the flexor pollicis longus a total of 9 finger flexor tendons run through the carpal tunnel. Symptomatic are paraesthesias of the fingers 1-3 (oath hand), attacks of night pain, feeling of falling asleep fingers, at first pain during exertion, later also pain during the day and at rest. The pain can radiate into the arm, weakness of grip occurs only in the morning, later also persistent. The thumb ball musculature can atrophy. Initially immobilization is sufficient for therapy, possibly with antiphlogistics and analgesics. Has this been unsuccessful or it becomes clear, that deteriorating stresses cannot be avoided sufficiently, the constricting ring band must be surgically severed.

These are probably the five most important diseases of the hand and forearm that can be triggered by stress. The disorder can often be quickly identified in anamnestic terms by locality and possible triggering activities; in cases of doubt, functional diagnostics help. Lack of ergonomics in the workplace and frequently repeated activities such as typing on keyboards and smartphones, clicking the mouse are common triggers especially for tendosynovitis and RSI. A correct seat or table height, a wrist support for the keyboard and a vertical mouse often help to avoid the development or to heal an existing disturbance. The other disorders are often caused by too intensive use of the finger muscles in the forearm in relation to training and stretching levels and regeneration time.

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Well, we try to correspond to the anatomy and movement physiology of the human body in the best possible way and sometimes to purposefully contradict it in a certain way so that a special maximum of learning effect results. Some examples:

1. ardha chandrasana: Depending on how stable the participant is, in the beginnung we will not let him or her look up in the original pose but allow him, for better stand, to look down to the standing foot. The reason results from the anatomy: the visual feedback about the stand to the brain by looking at foot and floor is by a two-figure factor faster than the feedback from the foot's pressoreceptors. This accelerates the reaction processes and provides a considerably plus of firm standing. The advanced participant who no longer needs it, can then turn his head upwards as soon as he no longer needs this help.
2. parivrtta trikonasana: Here the same argument applies as with the ardha chandrasana, only that that pose has even more balance character. Nevertheless, the beginner in particular benefits from looking at the foot and thus also having the ground in view.
3. warrior pose 2nd:in the original pose the head looks alongside the arm on the side of the bent leg. First of all we have to conceed that it is impossible for most participants, to keep the pelvis with the upper body in the desired position parallel to the long edge of the mat. because the pelvis and upper body as well as the upper body and head are muscularly closely connected in many ways, a rotation of one inevitably affects the other so in consequence, the original head posture would be suitable to prevent the upper body and - not unlikely with it also the pelvis - reaching the correct position even more than anyway given. It therefore makes more sense, albeit unconventionally, to turn your head the exact opposite direction: in direction of the stretched leg!
4. warrior pose 1st: to take the head in the neck (maximum reclination), is considered by many to be the original. However, the movement of the head inevitably has an effect on the thoracic spine. and the spinal cord (cervical spine, thoracic spine, lumbar spine) can only be moved as a whole and not per segment. With the reclination of the head, an extension of the thoracic spine is very likely and in all probability - except in really good body awareness - to a certain degree also a hyperextension of the lumbar spine will occur and that is exactly, what we are trying to counteract with all the strength of the hip extensors. So this can only be recommended for training purposes for really advanced participants. During the first few years however, head reclination is just counterproductive, especially since more suitable poses exist to practice this in a dedicated way, such as purvottanasana. In other interpretations of warrior pose 1st, as they can be seen in large numbers in various media, where no maximum extension in the hip joints is practiced but rather the curvature is distributed evenly or apparently randomly and without recognizable measure on hip extension and spinal column, our argument is, of course, null and void.

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Mostly not. I would urgently recommend to pre-select the schools according to the information available online and then try them out, in case of doubt also several times or different teachers. If you are used to and appreciate a style, you often approach something new with your idea, it had to be the same or similar to the old one. Sometimes one is not open for something good, which is simply different, but also valuable. On the other hand, I often hear from students who are new to us and who have previously tried out some other schools, that they naver had seen such precise and well-founded work and such helpful handling of difficulties or health disorders of any kind. Then we are happy that you feel well taken care of with us.

Conversely, people who have moved away often report that they could not find such things in their place. At this point, we can't do much more than refer to our ever more comprehensive yogabuch.de, giving the opportunity to drop in at any time if the opportunity arises, and offering to continue to stand by from afar with advice on special questions or uncertainties. In individual cases, we also encourage you to start teaching yourself according to our standards and to participate in our teacher training.

Irrespective of the fact that we try to set standards in the understanding and execution of asanas and to do justice to every human being with almost every condition, I must express a fundamental thought: A path generally consists of many sections and all the more steps. It is far from inappropriate to be here or there for a while, to take as much as you need or can grasp. Then the path continues somewhere else and you try again, what you need or can grasp.

but what you can say for sure: anyone who teaches asanas and has little interest in and knowledge of anatomy, physiology and pathology cannot be a good teacher. It may be that if he is a lucky man, it is rarely noticed or noticed by the individual only late, so that it does not affect his business too much, but it will be noticed. Who teaches yoga and has no corresponding mindset, and therefore approaches the student with esteem, respect, attention, benevolence and interest in abnormal behaviour of his body in the asanas cannot be a good teacher either.

To give an example: I was recently made aware of posts in social media in which a yoga school used factually completely false arguments to advertise his own events. It was about simple anatomical questions and the opposite of what was written was always true, which would have been easy to look up in probably every anatomy book on this earth. What's more, it would definitely have been part of the basic knowledge of a yoga teacher. In addition there was a freely invented mobility of a joint, which surely does not exist and even pathologically cannot exist to the extent claimed. Who in this way disqualifies himself professionally at the lowest level, is certainly not worth trying.

If such a doubt arises about the professional qualifications or the mindset of the teacher, one will not be able to stay there for long if one was used to better things before. If there is no precedent, one will at some point begin to ask oneself whether this is the state of the art and begin to look for better.

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Except for congenital anomalies and differences, these are mostly acquired differences that are caused by professional or hobbyistic activities as well as unilateral or one-sidedly training sports. asymmetrical sleeping habits can also play a role.

For example, regular abdominal sleep with an angled arm under the head will unevenly shape the shoulders in their flexibility and at the same time form a specific tendency to tension. If a leg were bent sideways when lying on the back or prone, this would also result in a tendency to develop tensions of the butt muscles and a side different flexibility of the adductors.

Likewise, repeatedly performed asymmetric sports activities are suitable to produce asymmetries in the muscles. The footballer will develop his shooting leg differently than his standing leg, the volleyball player will develop his arm with which he strikes from above differently than the other, the tennis or squash player's leg with which he goes forward to get the ball. Often the dominant leg and the dominant arm will be stronger, or the joints with which they are attached to the trunk, i. e. hip and shoulder, somewhat more "movement-aware" but often less flexible. In the case of a leg or hip, this imbalance may have an effect on the entire body's statics, depending on the extent and type, and may lead to hollow back with or without hyperkyphosis, pelvic obliquity or pelvic wringing and scoliosis, and not infrequently to chronic complaints. The most important interrelationships are described below.

The gravitational plummet of the upper body, head and arms in anatomically zero meets the connecting line of the acetabuli, resulting in an labile equilibrium with minimal muscular work required to maintain orthostasis. Muscular imbalances of the pelvic muscles spanning the hip joint therefore, all too easily produce a change in the orthostasis and, as a chronic image, various malpositions or deformations of the trunk. This results as a consequence of imbalances of the leg muscles in the pelvis and upper body:

1. Weak extensors of the hip (ischiocrural and gluteal)

   The relatively more powerful flexors tilt the pelvis forwards, followed by a tendency to shift the centre of gravity forward, which is usually responded to by shifting the upper part of the body backwards and (following the minimal muscle tensions) by tilting the pelvis into a slight extension, where it stays held by the lig. Iliofemoralia and the hip flexors. The attempt to keep the head upright leads in view of a back-tilted lumbar spine to hyperkyphosis of the thoracic spine

   diagnosis/therapy:

   1. rectangular uttanasana the ischiocrural and gluteal muscles hold the body weight minus the legs.
   2. warrior pose 3rd The ischiocrural and gluteal muscles hold the weight of the body minus that of standing leg, but also lift the raised leg together with the glutees. However, lifting is limited by the hip flexors. !
   3. warrior pose 3rd backward against the wall the ischiocrural muscles accelerate and hold the weight of the body, minus the leg, together with the gluteal muscles.
   4. two-legged headstand upswing the ischiocrural hold and accelerate, together with the glutees, the weight of the legs
   5. shoulderrstand the ischiocrural pulls the legs away from the head together with the glucas against the resistance of the hip flexors
   6. parsvottanasana the ischiocrural muscles of the front leg hold together with the side-equal glutees the body weight minus the legs
   7. setu bandha sarvangasana The height of the pelvis (the higher, the better) is limited by the flexibility of the hip flexors, but the extensors exert the power to lift the pelvis.
   8. back arch The height of the pelvis (the higher, the better) is on the leg side limited by the flexibility of the hip flexors, but the extensors perform this lifting of the pelvis.

2. Shortening of the hip flexors

   the pelvis tends to tilt forward into flexion, the gravitational plumb line of the upper body would then lie in front of the acetabuli, which is why the lumbar spine will be hyperlordosed to compensate this, in order to hold the gravitational plumb line of the upper body favourably to the legs and the knees wil be bend slightly in order to relieve the hip flexors from tension; The upper ankle joints are in slight dorsal flexion, which favours shortening the foot lifter muscles (dorsal flexors). Lumbar spine hyperlordosis is often followed by hyperhyphosis of the thoracic spine and possibly also hyperlordosis of the cervical spine. If the shortening is one-sided a pelvic wringing will result, the shortened side tilts forwards and is lower on average. This is usally followed by a scoliosis (maybe also of the lumbar spine and the cervical spine as well), the sacroiliac joints will be affected and also the vertebral joints. Maybe, also an apparent (functional) difference in leg length appears. Further consequence may be a a rocking gait with changing lateral inclination of the spine.

   diagnosis/therapy:

   1. upface dog shows the flexibility of the hip flexors through the height of the pelvis (the lower the better) above the floor
   2. hip opening 1st shows and exercises well the flexibility of the hip flexors, but depends on the mobility of the ischiocrural and gluteal (front leg)
   3. hip opening 2nd shows and exercises well the flexibility of the hip flexors, but depends on the mobility of the ischiocrural and gluteal (front leg)
   4. hip opening 3rd shows well the flexibility of the hip flexors on the side of the stretched leg, but is dependent on the flexibility of ischiocrural (biceps of the bent leg) and gluteal (side of the bent leg) group
   5. ustrasana
   6. back arch
   7. dhanurasana (upward bow) rather diagnostic than therapeutical relevant, for a considerable stretching effect on the hip flexors the acting force is too low
   8. hip flexor flexibility test only diagnostically relevant, shows well the flexibility and possible side differences
   9. warrior pose 1 among all halfway beginner-suitable poses the one with the greatest extension demand (!) and with appropriate use of force good effect on the hip flexors.
   10. setu bandha sarvangasana The height of the pelvis (the higher, the better) is a good indication of the flexibility of the hip flexors; gluteal and quadriceps can exert force for stretching.
   11. supta virasana shows well the flexibility of rectus femoris and possible side differences, good effectiveness
   12. quadriceps stretching 1st at the wall
   13. quadriceps stretching 2nd at the wall

3. One-sided shortening of abductors or adductors

   Displacement of the pelvis in the frontal plane, uneven and thus one-sided overloading of the sacroiliac joints, depending on the characteristic functional differences in leg length (shortening of the abductors: ipsilateral "longer" leg, shortening of the adductors: ipsilateral "shorter" leg), compensating a knee is flexed and contralaterally the leg is slightly abducted. Consecutive a scoliosis develops, often in double-S-form with asymmetric expression of the musculature of the trunk and cervical spine and corresponding unilateral symptoms.

   diagnosis/therapy:

   1. half lotus forward bend shows and practices very well the flexibility of the glutaeus maximus
   2. hip opening at the edge of the mat (see above)
   3. hip opening 3rd shows and practices very well and knee friendly the flexibility of the glutaeus maximus
   4. parsvottanasana shows and exercises, but strongly depending on the ischiocrurals, the flexibility of the gluteals
   5. parivrtta trikonasana shows and exercises, but strongly depending on the ischiocrurals, the flexibility of the gluteals.
   6. Kriegerstellung 3 shows and exercises, but strongly depending on the ischiocrurals, the flexibility of the gluteals.

4. Abductor weakness

   Static in the one-legged stand and kinetically for example during walking, only the abductors can stabilize the pelvis in the frontal plane against lateral sinking. Slight weakness of the abductors leads to a drop in the unsupported side of the pelvis (Trendelenburg sign), bilateral weakness brings the male entrance. In the case of more pronounced weakness, the partial body weight (body weight minus support leg) is shifted over the hip joint to relieve the abductors, resulting in a waddling gait (Duchenne sign). One-sided manifestation leads to corresponding scoliosis

   diagnosis/therapy:

   1. tree pose a pelvis that sinks on the side of the angled leg may show a weakness of the abductors of the supporting leg.
   2. warrior pose 3rd shows a weakness of the abductors with good flexibility of the ischiocrural group over the inability to lift the hip of the raised leg from a lowered state. Serves well for strengthening
   3. ardha chandrasana may show a weakness of the abductors by not being able to overcome adduction of the upper leg. Strengthens well
   4. vasisthasana shows and exercises the power of the abductors against high partial body weight
   5. ardha vasisthasana shows and exercises the power of the abductors against high partial body weight

5. weakness of the quadriceps

   If the knees are only slightly bent, the upper part of the body's gravitational plumb line is already behind the movement axis of the knees, and the quadriceps must work in order to maintain the partial body weight. In case of overstretching, the gravitational plumb line would be in front of the movement axis and the dorsal ligaments and capsule would stabilize the joint without muscular involvement. In order to relieve the quadriceps in case of weakness, the pelvis with the upper body is often tilted forwards in order to relieve rectus femoris from stretching. The knee can then be, statically seen, kept stretched effortlessly in hyperextension limited only by the posterior structures of the knee, dynamically seen walking is eased and the hyperextension inclination of the knee is thereby intensified.

   diagnosis/therapy:

   1. utkatasana
   2. warrior pose 2nd
   3. caturkonasana
   4. hip opening 1st shows the strength of the quadriceps and exercises them to work against gravity of the leg and flexibility restrictions of the hip flexors
   5. hip opening 2nd
   6. hip opening 3rd
   7. parivrtta_parsvakonasana
   8. warrior pose 1st

6. Weakness of the ischiocrural group

   With the exception of biceps femoris caput breve, the ischiocrural group is biarticular: knee flexing and hip extending. In standing and moderate walking, the ischiocrural group is the main extensor of the hip, only under greater flexion and load the gluteae become active. A weakness of the ischiocrural group causes the pelvis to tilt forward into flexion and the knee to fall too easily into hyperextension. Although these are the antagonists, the clinical picture resembles that of the weakness of the quadriceps, except that in the latter case the pelvis is actively tilted forwards in order to relieve the quadriceps, and in the case of the weakness of the ischiocrural group the pelvis tilts forwards from the (relatively stronger) pull of the hip flexors. Here too, the gait is characterised by increased hyperextension.

   diagnosis/therapy: The result is increased plantar flexion in the upper arm and increased supination in the lower ankle joint with a drop foot, which is compensated by a slight flexion in the knee. When walking, the forefoot is first put on and the flexion in the knee remains more than normal. When the leg in question is pulled forward from behind, it must be bent more in the hip so that the forefoot does not touch the ground. The lifting of the leg is facilitated by a slightly tilted pelvis, which can shorten the hip flexors and cause a hyperlordosis of the lumbar spine. Since the ischiocrural group is involved in holding the pelvis in the slight flexion and must perform greater flexion of the knee than normal while walking, its shortening is also likely.

7. Shortening of the triceps surae

   The result is increased plantar flexion in the upper arm and increased supination in the lower ankle joint with a drop foot, which is compensated by a slight flexion in the knee. When walking, the forefoot is first put on and the flexion in the knee remains more than normal. When the leg in question is pulled forward from behind, it must be bent more in the hip so that the forefoot does not touch the ground. The lifting of the leg is facilitated by a slightly tilted pelvis, which can shorten the hip flexors and cause a hyperlordosis of the lumbar spine. Since the ischiocrural group is involved in holding the pelvis in the slight flexion and must perform greater flexion of the knee than normal while walking, its shortening is also likely.

   diagnosis/therapy: A distinction must be made here between the three parts of the triceps surae:

   1. gastrocnemius very powerful plantar flexor of the ankle joint and simultaneously supinator in the upper ankle joint; at the same time knee flexor, with plantar flexion very important for walking/running.
   2. soleus Powerful plantar flexor of the ankle joint and simultaneously supinator
   3. plantaris for the plantar flexion largely negligible knee flexor and endorotator of the lower leg
   The two important muscles are the soleus and gastrognemius, of which the first is stretched with each distinct plantar flexion of the ankle and the second is stretched only in very strong dependence on the extension of the knee. In poses with bent knees, therefore, only the soleus may be stretched, when stretching the knee, the gastrocnemius is gradually stretched more clearly, and when the knee is fully stretched, this stretching effect on it is likely to outweigh that of the soleus. The relevant poses are:
   1. downface dog also has an effect on the gastrocnemius
   2. parivrtta trikonasana also has an effect on the Gastrocnemius
   3. parsvottanasana also has an effect on the Gastrocnemius
   4. warrior pose 1 also has an effect on the Gastrocnemius
   5. utkatasana Limitation of the Soleus' flexibility limits the tilting of the lower leg forwards towards the floor, thus making a significant impact on the centre of gravity and increasing the need to tilt the upper body forward.
   6. squat 1 shows and exercises the flexibility of the soleus
   7. squat 2 shows and exercises the flexibility of the soleus
   8. malasana shows and exercises the flexibility of the soleus

8. Weakness of the foot lifters

   When walking, the rear forefoot, which has to be pulled forward, would grind briefly over the ground, which is why more must be bent in the hip. If the foot is put on at the front, the forefoot first reaches the ground, creating a stepper or stork gait. The increased flexion in the hips leads to hyperlordosing of the lumbar spine and shortening of the hip flexors, which is further promoted by their increased work.

   diagnosis/therapy. With regard to the kinetics of human walking, the foot lifters are of no greater relevance than to contribute to pronation and supination, i. e. to the lateral tilting movements of the foot, except that they raise the forefoot to such an extent that it does not hit the ground when the foot is pulled forward when walking from behind and, on the other hand, prepare the foot for renewed plantar flexion, which is part of the propulsion. Accordingly, the plantar flexors could be called "repellents" or "pushers" in analogy to the term "foot lifters" of their antagonists, because they contribute to propulsion with considerable force. Furthermore, the plantar flexors support the one-leg-supported forward leaning of the upper body, as they do in the case of symmetric two-legged stand in anatomical zero.

   Again, there is no analogy with the foot lifts. If they support the body against tilting backwards, the forefoot would have to be fixed on the ground, and even then they would lack considerable strength. From these physiological considerations should become clear that in daily life as well as in yoga the foot lifts can be given little training or even only the possibility to do so. Apart from rather exotic examples such as walking in heavy footwear or sporting cycling with clips, there is not much use beyond the lifting of the forefoot when walking. In the asanas they serve as dorsal flexors mainly to compensate the tension of the plantar flexors of the triceps surae, if the foot is not pressed on a base and therefore the tensions are not compensate by gravity or other effects. An example of this are the inversion poses: :

   1. handstand
   2. headstand
   3. shoulderstand
   4. elbowstand

   The foot lifters are used here, but do not have to apply any significant force other than the anullate the pull of their antagonists. If one were to construct poses in which they are able to work vigorously in the anatomically neutral pose of the ankle, they might have a clear tendency to cramp, since they are close to the maximum of their concentric contraction. The only poses in which they could be trained a little bit and made statements about their strength could be made therefore would be those with rather stretched (plantar-flected) ankles. And there the variants of the dog position head down and upside with turned over foot come into play:

   1. downface dog with reversed feet where the feet are bent from plantar flexion against gravity.
   2. upface dog with reversed feet where the feet are bent from plantar flexion against gravity.

The list above summarizes diagnosis and therapy, because this is a typical feature of yoga poses: they show the difficulties or limitations in their execution and also are, as a rule, the therapeutic agent to correct or expand them. In individual cases, we also use pure tests such as the Hip flexors flexibility test, which, due to its very weak efficacy, theoretically fulfills the criterion effectiveness but lacks efficiency fundamentally. However, several common tests, such as the inquiry of the flexibility of the shoulders in the direction of frontal abduction by maximally lifting the arms when the back is pressed against the wall, are too imprecise for us, as are some stretching exercises that can be seen again and again in sports, such as stretching the quadriceps by holding an ankle with the equilateral hand while the knee is bent; Here a certain, not particularly large (muscles of the arm against that of the leg rather on lost post) stretching effect is exerted on the monoarticular portions of the quadriceps, but the particularly important biarticular rectus femoris can gladly use all dimensions of evasion in the hip joint. Here, the precisely described asanas with their references to possible or probable evasion in different directions, their interdependencies with each other and the possibilities to recognize and avoid this offer much more.

A distinction must be made between on the one hand the symmetrical poses, which sometimes show very direct side differences, such as baddha konasana, in which the knees are at different distances from the ground upavista konasana with a brick, where the arms move up and back by different amount back stretching, where the shoulders stand unevenly high despite the exact same height on the wall, and asymmetrical poses such as the hip openings. 1, 2, 3, 4, 5, the warrior poses 1, 2, 3, parsvottanasana or gomukhasana on the other hand, which only reveal the differences between the sides in the comparison to memory, but offer a very good possibility to practice the restricted side longer or more often.

Of course, in all the cases described above, an attempt should be made to eliminate inequality, because this is an essential prerequisite for good body statics and freedom from symptoms, as well as the best prerequisite for the long-term health of the locomotor system. An analysis with a subsequent program, which is regularly carried out according to the deficits, is very helpful. Success should be monitored. Basically, not only the (more) shortened side should be practised, but the (more) shortened side should be given more attention and time.

Therefore, in asymmetric poses it may be advisable to practise the affected side first and to practise the affected side again after the other side. On the one hand, it benefits from the margin effect that the first practised side is not infrequently practised more intensively, more attentively or for longer periods of time, on the other hand, it is trained more in comparison to the other side as a result of the more frequent execution.

However, it is not advisable to stiffen the other side with one-sided athletic training. It is much better to raise flexibility to a uniformly higher level. Of course, these processes need time and repeated attention. As in many other cases, the attempt to force rapid results may be associated with side-effects, not least because the body has adapted to the imbalance over a certain period of time and must now make this "readaptation" smoothly.

Diagnosed leg length differences are functional and non-anatomical in more than 90% of cases, i. e. they are based on uneven muscle tensions and give the impression of a difference in length or are based on subluxations of the affected joints: ankle joint (mainly upper), knee joint and above all hip joint. Of course, it is necessary to clarify what kind of difference in length is given, since a wrong therapy may cause more damage than none. Even with pronounced anatomical differences in the length of the legs, it is not advisable to compensate directly 15 or 20 mm, as the body has adapted to the difference over a long period of time and a change in the adaptation takes corresponding time or, as a rule, an overly rapid compensation is likely to have significant side effects.

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A question that is not seldom asked - and I always give the same answer: Never qould I ! I would commit you to a few things and, in the long run, create imbalance. Even though at best it may be exactly what you need most at the moment, its potential as a corrective will have been exhausted at some point, and from then on it will drive you into another imbalanced state. And there may be second and third most important things that I would withhold from you - Apart from the fact that you would not conquer anything else that I would not advise you to conquer, so that it would pass over into your state of being.

As a matter of principle, we do not give homework until further notice, because this would promote a one-sided approach and exclusion of many other important aspects. Nevertheless, we can be sure that our students recognise their homework, or rather their to-do, with clear indications of difficulties and contexts, from us if required.

In principle, we also test where necessary and give advice on deficits and how to work them up, but we consider one-sided prescriptions from a superior position to be questionable. The best thing that can happen to a teacher - in this case of the asanas - is that his student at some point completely loses the negative polarity towards his teacher who presents him with "his" and can then say: now it is unreservedly "mine"!

The teacher should probably not say more than "maybe you go a little more to the right here to drink from the spring in front" or "maybae you'ld like to avoid the abyss in front to the left", it's the student's path.

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these are two rather rare cases, both of which need to be approached somewhat differently. In the case

1. A) If the back of the knee is basically noticeable even when the hip is only stretched to 20° to 30° (slightly bent so that the hip flexors cannot set any restrictions), it is probably a shortening of the caput breve of the biceps femoris, i.e. the monoarticlar part of the biceps that only bends the knee and does not extend the hip. Simple, slow, progressive stretching of the leg with the strength of the quadrizeps, with a weight or by a supporter, is then the method of choice, to be carried out again and again until the stretching capability of the knee joint is achieved again. This phenomenon is caused, for example, by running or sports with a high proportion of running in combination with sedentary activity, whether in a chair or cross-legged.
2. B) if the knee can normally be fully extended without stretching sensation, this is a different case. In the poses mentioned, the muscles in the back of the leg contract, the longer the pose is maintained, the more. In this case, however, there is no real restriction of flexibility, Stretching the biceps caput breve by fully extending the knee is possible with almost no resistance and is therefore not a successful solution. Therefore, an attempt must be made to influence the muscle in another way, namely by intensive work in a scope of large sarcomere lengths, which in this case means shortly before the knee is completely extended. A useful way to do this is to lean backwards on the floor on your forearms and rest your heels on a chair that is in front of you. The pelvis should not touch the floor, and then small bending and stretching movements in the knees, lifting the partial body weight of the legs, pelvis and torso is lifted in each case. Of course, the glutei are involved in this movement in a holding capacity, but most of the work is done by the hamstrings, which on the one hand are strengthened and on the other hand, in the best case scenario, even show longitudinal muscle adaptation during intensive training, i.e. the number of serial increase sarcomeres, giving the muscle greater flexibility and lower resting tone, among other positive effects. Both of these together should mean that the effect described above will no longer be seen after some practice.

Shortenings can be distinguished and divided into degrees, here in descending order:

1. the leg has an extension deficit regardless of the angle of flexion in the hips, then it is the monoarticular head of the biceps (caput breve). Then practise stretching the knee repeatedly, if necessary with a sandbag, see above ...
2. After virasana, supta virasana, Lotus or similar, the leg shows tension in the biceps or its tendon, which only slowly eases. Then practice hip opening at the edge of the mat and 3rd hip opening, each time with less flexion (i.e. greater angle) in the affected leg.
3. the leg shows a noticeably high tension in the biceps in the poses just mentioned. Then also: practise !
4. the leg shows excessive tension in the biceps in some poses with the leg extended to stretch the hamstrings. Again, see the recipe above !

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Yes. The rotation of the spine causes a slightly increased tendency of the upper body to curve. This is because the tension of the abdominal muscles, especially the oblique, less the rectus abdominis, pulls the ribs and sternum caudally. On the dorsal side of the body, the innervation of the transversospinal and sacrospinal parts of the autochthonous back muscles, i.e. the so-called oblique system, which also have a rotatory effect, also generate extending momentums that have a stretching effect on the spine, but the pull of the abdominal muscles outweighs the latter effect. So the more vigorously we turn, the more the back wants to curve. Or in other words: the more intensively we twist, the more we can strengthen our autochthone back muscles.

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If the phenomenon is perceived to be muscular and not painful in thy way a hernia or an inflammation of the abdomen or pelvis aches and if it does not respond positively to backbends or hips-extending poses such as dog head up, bridge, setu bandha sarvangasana, hip opening 1 and the like, it may be the effects of a shortened pectineus. The discomfort can then be localised through testing as

1. Caudal all abdominal muscles
2. more medially than Sartorius and Rectus femoris.
3. More superficial than the profundal attachment of the iliopsoas to the Trochanter minor.
4. cranial/lateral of the rest of the adductor group
5. caudal and lateral to the pubic tuberosity.

1. supta padmasana without or with weight, also as ardha padmasana-variant
2. adho mukha supta padmasana
3. prasarita savasana
4. supta baddha konasana
5. adho mukha supta baddha konasana

1. hip opener 1st
2. parsvakonasana
3. malasana
4. maricyasana 1st
5. maricyasana 3rd

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This is very different. In some poses it doesn't matter at all, because the legs are not on the floor, e.g. inversion poses such as handstand, headstand, rectangular headstand, shoulderstand, rectangular shoulderstand, elbowstand, or other poses without contact to the floor such as supta dandasana, jathara parivartanasana, or with little weight such as rectangular handstand, rectangularelbowstand, pascimottanasana, whereas in yet different poses it does not matter because they are asymmetrical anyway, such as some standing poses e.g. trikonasana, parsvakonasa, 2nd.warrior pose. The different length of a leg results in minimally changed levers and forces, but these are within the range of what is caused anyway by the asymmetrical movement and posture behaviour in work, sport and leisure.

If there is a large difference in symmetrical poses with the legs stretched and the body weight or a significant part of it resting on them, one would compensate for the difference, e.g. with a suitable flat wood or some patches. Thees are basically uttanasana, tadasana, urdhva hastasana, free backbend and their variants.

In utkatasana you would try to keep the pelvis straight without having to use an elevation. This is possible here because the legs are bent, and results in minimally less flexion in one of the two knee joints, but the angular difference is likely to be in the range of well under one degree, so that the physiological effects such as the different sarcomere length in which the muscles work, are marginal and within the range of normal side differences that people show due to their generally not exactly symmetrical movement and postural behaviour in their profession, sport and leisure. The same applies to caturkonasana. If one thigh was longer than the other, the load distribution between the two legs would not be exactly half, but the pelvis would not be tilted in an undesirable way when the thighs are horizontal. If one lower leg was longer than the other, for an optimally straight pelvic posture one knee would show a minimally greater flexion, i.e. 90° + x, which, by analogy with utkatasana is quite tolerable. In ustrasana you would support the knee of the shorter leg accordingly so that the pelvis can stand straight. Again, there is a minimal difference in sarcomere length, but, as argued above, this is more in the range of widespread side differences that result from the asymmetrical use of the body anyway. The same applies to urdhva dhanurasana, except that here there is a choice of raising the leg, which would be the remedy of choice if it is known that the leg length difference is due to unequal lower leg lengths. If the difference lies in the thighs, one would instead offset the feet in the longitudinal direction accordingly.

In downface dog you can also offset the feet in the longitudinal direction accordingly, with the advantage that this works for upface dog and in stick pose, too. Similarly, in setu bandha sarvangasana one would tend to choose a londitudinal offset of the feet if it is not known that the difference in length is due to the lower legs, because here again the feet are in danger of slipping away due to the great use of force. Alternatively, there is the variant against the wall, where again both variants are available. There, one of the feet must be pushed against a spacer on the wall when the leg length difference is based in the thighs and one foot be placed on an elevation, if the lower legs are the cause. This type of adjustment is also to be preferred because, for example, the alternative of using patches under one foot may not be durable enough in frequently changes, sooner or later they would slip off. In upface dog, the relationship between the force that causes the patches to move relative to each other or to the support and the force of gravity that provides friction is less favourable than in downface dog: the bearing-strength is reduced due to the centre of gravity being shifted away from the feet, and the pressure exerted backwards (away from the hands) should be significantly higher. The back stretching also basically leaves the choice between elevation of one foot or longitudinal offset of the feet. As the pose is about warming up and stretching the hamstrings, the offset of the feet would not be the method of choice because because it shifts the working area of the hamstrings, whereas the alternative alternative does not have this disadvantage.

With the above criteria, the poses can be classified as follows.

1. symmetrical poses without weight or with only a little weight on the feet

   handstand, headstand, rectangular headstand, shoulderstand, rectangular shoulderstand, elbowstand, supta dandasana, jathara parivartanasana, rectangular handstand, rectangular elbowstand, pascimottanasana, ardha chandrasana, parivrtta ardha chandrasana, halasana, parsva_halasana, karnapidasana, parsva karnapidasana, supta konasana, hyperbola, samakonasana, upavista konasana, tolasana, dandasana, supta dandasana, navasana, bhujangasana, salabhasana, savasana, lying on the tube, lying on a brick, viparita karani,

2. symmetrical poses with significant weight on the feet and bent knees

   uttanasana, prasarita padottanasana, tadasana, urdhva hastasana, hasta padangusthasana virasana, supta virasana

3. symmetrical poses with significant weight on the feet but bent knees

   utkatasana, caturkonasana

4. asymmetrical poses

   trikonasana, parivrtta trikonasana, parsvakonasa, parivrtta parsvakonasa, warrior pose 1st, warrior pose 2nd, warrior pose 3rd bar, vrksasana, garudasana, hip opener 1, hip opener 2, hip opener 3, hip opener 4, hip opener 5, padmasana, ardha padmasana, hip opener at the edge of the mat, janu sirsasana, ardha baddha padma pascimottanasana, tryangamukhaikapada pascimottanasana, supta_padmasana, adho mukha supta padmasana, parsva upavista konasana, parivrtta parsva upavista konasana, hanumanasana, gomukhasana, krouncasana, supta krouncasana, ardha supta krouncasana, vasisthasana, quad stretching at the wall 1st, quad stretching at the wall 2nd, eka pada viparita dandasana, eka pada Variante der urdhva dhanurasana, sitting twist, supta padangusthasana, rolling up the back, John's sequence

5. special cases

   shoulder opening at the chair, purvottanasana, downface dog, upface dogoben, stick pose, deadlifts

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The lumbar spine is the place where most disc damages in the spine happens, followed by the cervical spine and finally the thoracic spine. If, as in your case, the "classical" case is given, all poses that flex the lumbar spine, i.e. bending in the direction of the convex (seen from behind), must be avoided for an indefinite period of time. Damage to the intervertebral discs is usually the result of chronic strain or overloading in a conxed position of the lumbar spine. This starts with people who sit for a long time every day with their pelvis tilted backwards, usually with their back leaning. In this pose the pelvis can and will tilt backwards, if the person does not force himself to adopt a more active pose. But this is precisely what puts increased pressure on the intervertebral discs, which is quite intolerable for them, especially if there is no change of posture and a general lack of movement. We have to assume, as explained above, that people with a shortening of the hip flexors are at an even increased risk, since their back muscles are under increased tone. However, there are some other predisposing factors such as heavy lifting or frequent bending in the profession, sedentary professional activity, poor seating, lack of exercise, weak back muscles. Was kann man nun mit diesem Problem üben und was muss man meiden und wie lange ?

Before we look at this in relation to individual poses, a short excursion: It is essential to avoid poses that flex the lumbar spine for a longer period of time, as on the one hand they can trigger a pain that had already disappeared for a short or longer period of time, and on the other hand they contribute to maintaining the structural problem due to the unfavourable load. A basic distinction must be made between seated and standing forward bends. The less flexible a person is, the less effective seated forward bends are in terms of stretching the hamstrings (back of the thigh), but the worse the effect on the intervertebral discs. Standing forward bends are generally much more suitable. But even with this, the familiar pain often returns, especially in people who do not have good flexibility. Only when the hip flexion is very good does the effect change and instead of compressing the intervertebral discs in the intervertebral spaces, the force of gravity of the partial body weight tends to stretch the spine. It is difficult to give an exact angle for this, but it should be well beyond 120° hip flexion.

For the time being, hip flexions must be performed with the back stretched straight and strong. Not doing them any more would aggravate the situation, since in everyday life people cannot as a rule completely avoid forward bending movements. Even tying the shoelaces or picking up objects from the floor will usually involve bending the back, except in cases of very good flexibility, the less flexible the hamstrings, the more so. Although people could in principle try to perform all movements in which they have to reach down to the floor with their hands by bending their knees deeply, there are often factors that make this difficult or prevent it: the first reason is shyness about the effort or laziness involved. Another important reason is forgetfulness, which causes the movement to be performed as usual. In some cases, the dorsiflexion capability of the ankle or significant mobility restrictions of the glutei and hip muscles may also prohibit deep knee bending, as may restrictive clothing or high shoes.

This results in the recommendation to perform the forward bend with the with the back consciously straight and, depending on the situation, with the knees slightly bent. This requires the appropriate competence of the musculoskeletal system: if this is to be possible without or only with slight bending of the knee joints, the hamstrings must become very flexible, and in addition - also because of the large lever arm - the back musculature and the hamstrings must have a certain amount of strength, so that the upper body can be lowered and raised again in an extended position. If a forward bend is then to be held for longer, for example for the purpose of a short execution in the course of some task, this is an additional demand on these two muscle areas. In addition to these two, the calf muscles (the triceps surae) as a group that supports the lever of the upper body including the head with the foot must also have corresponding competence. If there is a willingness to use the squat in everyday tasks, the strength of the quadriceps should be good enough to make this seem easy. If heavier objects are lifted, the squat is usually the method of choice, but sufficient strength should be available. Performing the lifting movement as a deadlift with the knee joints more or less stretched should be reserved for those with sufficient body awareness and strength.

Now to the poses. When in the following we speak of keeping the back straight, we mean that the physiological lordosis should be maintained as far as possible; Under no circumstances, however, should the steep position be exceeded in the direction of convex. Depending on the load and any angle of flexion in the hip joints, this can be a great demand on strength and body awareness. The DOs and DON'Ts, i.e. the to-do list and the forbidden list (contraindicated poses) can be presented simply as follows:

1. DO

   Back-strengthening poses such as deadlift, warrior pose 3rd, rectangular uttanasana, headstand (caution when taking the pose!), sarvangasana (Here, taking the posture is very critical! The most favourable option is likely to be the one from setu bandha sarvangasana, urdhva dhanurasana, salabhasana, utkatasana, trikonasana, ardha chandrasana, parsvakonasana (if necessary with a block in order to be able to keep the back straight), upavista konasana with a block (if necessary on a support in order to be able to keep the back straight), , , , , ,

   Poses promoting the flexibility of the hamstrings. Attention: the back in the area of the lumbar spine must remain straight despite hip flexion: uttanasana with straight back, best as rectangular uttanasana and also as desk variant of uttanasana, the same allpies to prasarita padottanasana: with straight back, rectangular or as desk variant, downface dog backwards against the wall with one leg raised (Favourite Winter Warm Up Pose), deadlift carried out sufficiently deep, warrior pose 3rd, , , , , , , , , , , ,

2. DON'T

   standing forward bends, unless they were performed with a completely straight back: uttanasana, prasarita padottanasana, parsvottanasana; sitting forward bends, unless they were performed with a completely straight back: janu sirsasana, pascimottanasana, tryangamukhaikapada pascimottanasana, ardha baddha padma pascimottanasana, handstand und elbowstand(it is not the poses but taking them that is critical.), ardha padmasana Vorwärtsbeuge, hip opener at the edge of the mat, maricyasana 1st und maricyasana 3rd except with very good flexibility, which allows the back to be kept completely straight in the lumbar region, , sitting trunc sidebend, , , , , ,

   This list is intended to give a good overview of how to proceed in most cases of a lumbar disc condition. most cases of lumbar intervertebral disc disease. It is usually irrelevant whether the problem is a protrusion or a prolapse for the symptoms can be identical in both cases as can the causes and is the procedure. However, there are also cases which react even more sensitively, so that rotational poses are contraindicated. This cannot necessarily be deduced from radiology and have to be tested carefully. In the case of acute symptomatic intervertebral disc the person affected can often tell second by second whether the pose or movement is tolerable. Trunk sidebends should also be avoided.

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Associated movements are those that occur or are undertaken in addition to an intended movement. The two cases "occur" and "are undertaken" are to be distinguished. The former also includes movements that result from physical laws, such as the well-known "waving" of the arm, which means that the forearm, which is not controlled voluntarily, may perform a more sweeping movement than desired due to its inertia, when the upper arm is accelerated by the frontal abductors or retroverters. Also under "take place" are effects (see below) that are caused by muscles in use. On the other hand, the other case "are undertaken" includes acquired misunderstandings in movement behaviour and deficiencies in body awareness.

In general, therefore, no physical effects are meant, but rather deliberate movements, which, however, do not lie lies within the spectrum of the intended. There are enough examples: Many people, asked to stretch the chest, take the head additionally a little in reclination. This is sometimes the case when standing, but much more so in unaccustomed postures, especially if the intended movement is more difficult there, such as stretching the chest in a rectangular uttanasana.

Another widespread associated movement is, for example, when asked to rid the upper body of its lateral curve in trikonasana, to tilt the head sideways in the corresponding direction, i.e. to undertake a lateral flexion of the cervical spine instead of only removing the ipsilateral lateral flexion of the thoracic spine. On the other hand, the upper body is often side-curved in trikonasana when further rotation is called for.

Sometimes it is also observed that the request to move the arms as far back as possible, for example in urdhva hastasana, i.e. to maximise frontal abduction, is met with an additional reduction in the kyphosis of the thoracic spine or even a real extension of it and sometimes also with an additional hyperlordosis of the lumbar spine (hollow back). This, of course, touches on the fundamental issue of body awareness in its aspect of the ability to differentiate and the ability to approach things analytically, to completely separate individual movements from each other and vice versa, to specifically assemble movement sequences from single items.

In some cases, but by no means always, associated movements result using muscles that perform both the intended movement as well as an unintended one elsewhere where they also have an effect. Finally, muscles can only contract - or relax - along their entire length, so all joints between origin and attachment are affected. If one wants to limit the effect to one joint, partial antagonists in the other joints must be used where no movement is to take place. There are countless examples of this "co-movement" in the human musculoskeletal system, for example the additional bending of the knee joint when the hip extension of a playing leg is required, caused by the hamstrings used for this purpose.

In general, however, a "co-movement" in another joint can also occur for a reason other than the contraction of a muscle covering both joints, namely when the action of one muscle increases the tension of a (different) muscle in such a way that the joints the latter covers take a different position. In these cases, therefore, we are dealing with questions of individual, acquired understanding of movement and individual limitations in body awareness, the effects of which are partly due to the known physiology of the locomotor system.

The term associated movement is related to the term surrogate movement. In this, as a complete or incomplete substitute for an intended movement or one requested by the teacher, other movements are undertaken (mostly on distal parts of the body) that seem to have a comparable effect, but lead to essential differences in the relevant areas in between. "Completely or incompletely" as a substitute means that the movement to be executed is is not performed at all or only partially.

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This can have several reasons, the simplest of which is, of course, attention. Lack of attention makes one quickly forget about the arms, especially when they are - literally - out of sight, such as in urdhva hastasana. However, there are also muscular - and only very rarely capsular or ligamentous - reasons. A distinction must be made between two cases.

If the hands are fixed about shoulder-width apart, whether on the floor as in the dog pose head down or in the handstand, bending follows a simple logic: restricted flexibility of the shoulder joints in the direction of frontal abduction cause the upper arms to move outwards. With given applied force and given flexibility, the total amount of evasion with respect to a suitable mathematical norm will always be the same. We can only choose where the evasion takes place. If the hands are fixed, the elbow joints must bend. In order to stretch the elbow joints better again, several agonists come into question: the lateral adductors of the shoulder joint, such as the pars clavicularis of the deltoid, the pectoralis or the (only) extensor of the elbow joint, the triceps and the short head of the biceps, to name a few of the most important. In their combined action it should be possible to improve extension noticeably, even though the given endurance will limit this in time.

The case that seems less plausible at first glance is when the arms are not shoulder-width apart or otherwise fixed. Then, for example in urdhva hastasana, there is nevertheless often a bending of the elbow joints, and more often than would be justified by a lack of attention, if not if there were no additional muscular reasons. The tendency to bend is naturally greater when the upper arms are prevented from moving outwards than if If they could do so largely unhindered. The reason for this behaviour lies in the short head of the biceps, which is also used as an adductor, to prevent the upper arms from moving outwards and to keep them shoulder-width apart. As it is also a flexor of the elbow joint, the described bending tendency results here. Finally, it can only pull the origin (at the coracoid process) and the attachment (at the radius) towards each other. The contraction force exerted always affects all (here: two) joints in between. If you want to limit the movement to a single joint, the partial antagonists acting in the other joints must be used for this purpose. Keeping the elbow joint streched therefore requires the use of the triceps as the only extensor in the elbow.

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