Almost one year ago . . .
I wrote a blog post titled “just one comment”.
Today, after teaching my newly re-named class, Gentle Yoga, I received a very generous comment.
But, let’s step back a bit to about 10 months ago, when I read an article by Ray Long, MD, where he pointed out the drawback of allowing the elbows to hyperextend. He used a great diagram that reflected the energy moving from wrist through a hyperextended elbow and bypassing the shoulder. Once corrected, the energy moved from wrist through the elbow and into the shoulder and upper back, strengthening the pose.
The article reminded me of a teaching I received from Adam Ballenger. Adam had us stand facing a wall with one palm on the wall, fingers towards ceiling, and elbow slightly bent. He then asked us to internally rotate the forearm and - against the strength of the forearm - externally rotate the biceps. The result? A strengthened connection from hand to shoulder/upper back (aka ‘inner spiral and outer spiral’ in Anusara lingo).
I hadn’t forgotten the teaching, but I also hadn’t passed it on (maybe I hadn’t really been using it myself since hyperextension is the least of my yoga issues).
About six months ago, I was teaching a class and one student significantly hyperextended her elbows. I paused for a moment, Adam’s teaching came into my awareness, and I asked the entire class to do the following:
Sit with right hand resting lightly on the yoga mat (I find sitting on knees is best). Middle finger pointed at front edge of mat and elbow slightly bent).
Rotate the right forearm towards midline (inner spiral) without changing the hand position, and hold that.
Shift attention to the right shoulder blade and draw it towards the spine.
As the action in #3 happens, notice a slight outer rotation of the biceps (resist overpowering the inner spiral of the forearms, tho they will give a little).
Result? Elbow crease is in line with thumb and there is a straight line of energy running from wrist to shoulders and upper back.
In today’s class I had several students returning to their yoga practice, so I thought it wise to go over this subtle instruction to enhance their arm strength. One of the good things was that the afore-mentioned student was attending today and she and I were able to demonstrate what happens in hyperextension (energy moving past the shoulder) compared to what happens when the inner spiral/outer spiral rotations are put into action (energy moves from wrist to shoulder and upper back).
After the class, the student came to me to say that in many classes, moving quickly doesn’t allow for awareness and attention to these subtle, yet important movements. She went on to say how much she appreciated the way I break things down and explain to students the reasons why.
When I receive such comments, I reflect on how they make me feel. The number of students in a class takes a back seat to offering each the knowledge that may improve their practice and experience in any yoga class they attend. And, I do a little inward smile.
By the way, I’ve incorporated this arm action into my down dogs, planks, chaturangas, etc. The strength I’ve gained is amazing.
Until next time . . .
