Inner Centre Piano, Yoga and Sound in Margaret River, Western Australia | Yoga studio

Inner Centre Piano, Yoga and Sound

Locality: Margaret River, Western Australia

Phone: +61 448 491 795

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24.01.2022 YOGA THERAPY FOR HAMSTRING INJURIES I just wrote this as a response to one of Gregor's FB questions This injury often occurs where the tendon of the hamstring... muscle knits into the membranous lining of the bone (the periosteum), in this case where it covers the ischial tuberosity or sit-bone. Often this is not a tear of the tendon itself but an avulsion, where the periosteum has been pulled or torn away from the bone. This injury can, of course, happen to varying degrees and brings pain and stiffness in forward bends. If you especially feel discomfort in wide-legged forward bends it is most likely the hamstring portion of adductor magnus where it also inserts onto the sit-bone that is injured. Unfortunately, this is a common injury in yogis and one of the reasons we recommend that students not be adjusted in wide-legged forward bends, eg Upavishta Konasana. As you can imagine, in these postures the adductor magnus is being asked to stretch as an adductor on the inner thigh as we widen our legs as well as a hamstring muscle when we flex forward. The main reason for the susceptibility of the hamstring insertions to injury is when one’s practice is flexion dominant. The constant stretch demanded of the hamstrings while the hip flexor muscles are activated weakens the hamstrings, which are switched off due to reciprocal inhibition. This is when activation of an agonist muscle inhibits the action of the antagonist, relaxing it and allowing us to effectively stretch it. Whether the injury is in the tendon, the periosteum, the hamstring or the hamstring portion of the adductor magnus muscle the same therapy protocol will apply. The therapy needed to enable this injury to quickly heal is to strengthen the hamstring muscles. In standing forward bend postures this is easily done by bending or at least softening the knees on entering and exiting forward bends. The deeper you bend your knees the faster your extensor muscles will strengthen. The other beauty of this method is that all your leg muscles must work together and a natural balance of strength of all the leg muscles is achieved. Specifically in Trikonasana and Parshvakonasana you can activate your hamstrings by drawing your leading foot back towards the other foot but without moving the feet. If you are unable to avoid pain at the ischial tuberosity (sit-bone) in any of the standing forward bends then omit practicing them until the injury has healed. In seated forward bends you can activate the hamstrings by pressing the heels of your feet down into your mat. This again activates the hamstrings, strengthening them but also turning your stretch into a more regulated stretching method called Post Isometric Relaxation or PIR. PIR is when the receptors in your tendons (golgi tendon organs) sense how much pull is being exerted onto the tendon by the contraction of the muscle. After being activated by muscle contraction these receptors then signal the muscle to relax. This helps to balance strength with flexibility and is not only a very effective method of stretching and lengthening muscle but is also very safe especially when self applied. Of utmost importance is that when you arrive in the forward bend that you then straighten your legs. This stretches the belly of the muscle (the reason you are doing the posture) and most importantly, takes the stress of the insertion at the sit-bones. To keep the knees bent once in the forward bend will transfer the tension of the stretch back up to the hamstring insertion at the sit-bone instead of distributing it over the entire muscle. For a speedier recovery focus on some specific postures that target strengthening the hamstrings, eg: Shalabasana and Purvottanasana. Also very effective is a one-legged Purvottanasana. This will further challenge your hamstrings and also highlight for you the comparative strength of your hamstrings from right to left. Overall, what is important is that in your forward bends you are using all your leg muscles and not just your hip flexors, which will inhibit and thereby weaken your hip extensors (of which your hamstrings are one). Additionally, bending the knees, like in a squat, on entering and exiting your forward bends and adding in some postures that target hamstring strength will speed up your recovery. With this simple protocol I have had students heal their long-standing sit-bone pain within a few weeks. Left untreated this injury can take between one and two years to heal! To keep up with our blogs visit our new website, www.chintamaniyoga.com Wishing you a speedy recovery Monica

22.01.2022 This coming Saturday.

19.01.2022 Food for thought, love it!

15.01.2022 Hi everyone Announcing a change of venue. All classes for the Inner Centre will now be held at 13 Charles Hine Avenue Margaret River (it's a few blocks from the Margie's primary school)... I'm excited to invite you to this beautiful cosy Shala space. If you haven't been attending class and would like to come back, please text me on 0448491795 as there are limited spaces available. A class will be held tomorrow morning at 6:30am. Hope to hear from you/see you soon - See more

13.01.2022 4 week beginners course starting Monday 5th May. Call Ruth on 0468630437 to book your place. Places limited to 8 so get in early to secure your spot.

13.01.2022 Karnapidasana Ea.r-to-Knee Pose Leslie Kaminoff's Yoga Anatomy B E N E F I T S... Calms the brain Stimulates the abdominal organs and the thyroid gland Stretches the shoulders and spine Helps relieve the symptoms of menopause Reduces stress and fatigue Therapeutic for backache, headache, infertility, insomnia, sinusitis Yoga Inspiration Buy this book here http://amzn.to/1ctMdtp

12.01.2022 Great reflections of this amazing practice!

12.01.2022 "The new moon energy corresponds to the end of exhalation when the force of apana is greatest. Apana is a contracting, downward moving force that makes us feel ...calm and grounded, but dense and disinclined towards physical exertion. The Farmers' Almanac recommends planting seeds at the new moon when the rooting force is strongest and transplanting at the full moon when the flowering force is strongest." ~ Tim Miller Happy New Moon Day to all! Here's to staying grounded! ;)

10.01.2022 Ashtanga yoga 5 week beginners course starting Monday 28th July. 6-7.30pm call Ruth on 0468630437 to book a spot. Places are limited.

06.01.2022 Back for some more Kirtan

06.01.2022 Monday night talk through class is on tonight. There will be no class next week for the Easter weekend. See you at 5.30pm on the mat, Ruth

04.01.2022 NEW BEGINNERS COURSE STARTS TUESDAY JAN 20th TIME: 6:30-8am COST: $150 ... 6 week course Covering all fundamentals of the Ashtanga system, this course will get you in shape for 2015! Core strength building Enhancing strength and flexibility Low impact cardio Purifying breath techniques Concentration, meditation, relaxation practices. Come along and get your life flowing! Bookings essential, Text Lucy on 04 4849 1795

04.01.2022 Tonight, this is going to be awesome, come along!

02.01.2022 LAST CHANCE TO BOOK BEGINNERS COURSE: Starts Tuesday 20th Jan 6:30-8am 6 weeks $150... I need text bookings to confirm numbers as I keep class sizes small so please let me know if you intend to attend! Text: 0448491795 See you on your mat! See more