pain during stretch

While Gabrielle gets on with digging down into the issue, I wanted to add something as I have experienced exactly this issue in my early practice.

I was following the instructor’s commands (no, not Gabrielle’s ha ha) … and really keen to get my head to the floor (read “ego” in my case – I’m sure that’s not you Jacquie :cheese: ) – so was using a very very wide stance that simply was putting too much tension into the adductors (inner thigh muscles that pull the legs in) and hamstrings.

I realize that for you, you were already at the floor with your forehead – however, as you gain strength with your practice you have probably been able to push harder to straighten the legs; apply more effort with your (now stronger) arms etc which could be why it is only a “new thing” – the issue may have always been there in the way you are practicing the pose, but only manifesting itself as pain now.

Anyway …

Occasionally I’d get close or even touch – then what would happen is that I’d be trying harder and harder … then suddenly something would feel like it had “snapped”, I’d say “ouch” …. and then the next pose (Triangle) would be impossible because of the pain.

Occasionally I would miss one or two days practice because of the pain.

Clearly this is not yoga!

After a while, I realized my body was being pushed “beyond its design capabilities” and reverted to a less wide stance until I gained sufficient flexibility – but working even harder on the back stretch. For me this took around 9 months to then get my head to the floor “at will” with none of the previous over-stretching pain – and when I did eventually get there, my posture was soooo much more satisfying.

There is a way to mitigate this in the meantime and prevent injury – in fact Gabrielle who just walked into my office has just reminded me of a very relevant article she wrote right here:

https://www.hotyogadoctor.com/index.php/site/links/opening-up-your-hamstrings-with-hot-yoga/

In the meantime I’m guessing you may need a short break just to heal the soreness – yoga stretching should be intense to the point of “almost pain” … but real searing pain is your body telling you “ooops, too far!”. Trust me, I’ve done it that many times! (I think it’s a man-thing to try too hard in Yoga)

Hope that helps at least knowing you are not alone!

I too shall eagerly await Gabrielle’s wisdom …

Robert

Hello Jacquie

Thank you so much for being so thorough in your answer. I think your problem is a very common one and stems from the way that students are directed into the pose. I just wanted to be sure.

For a little bit of background: Paschimottanasana means Intense Stretching pose. What needs more stretching in a P pose? The back or the legs? The way the body is set up, anatomically and with its reflexes and mechanisms my answer to that query is unquestionably: the back.

We spend all our time in forward bends. So in Paschimottanasana I want my students to spend the time capitalizing on the little time they have to S T R E T C H out the back and not round it over.

If I were to give you an analogy it would be this. In Hands to Feet pose even the inflexible among us place the body on the legs, use bent arms to pull and still feel a FABULOUS stretch despite the fact that their legs are well bent.

Reciprocal inhibition is at play here, using the biceps muscles in the arms to pull on your feet. And although you may not realize it, you actually don’t have to try to straighten your legs. What you are trying to do is release and surrender: lift your hips up and relax the muscles that are not needed so you can create length in the spine and the legs. All you have to do is lift your hips and hey presto, when you are almost there you can consciously place some attention on locking out the legs. If you can’t feel some stretch in your legs (anyone out there?) then PLEASE tell me! You would certainly be the exception.

Now back to Standing Intense Stretch:
1) When you come forward, and you are at the floor, BEND the legs and slide the hands down the back of the calf muscles.
2) Try to get your fingers under and behind the heels, at an angle from behind.
3) If you can’t get any fingers under the heels then you may have stepped out TOO FAR.
4) Placing your hands under the arches at a 90 degree angle to the foot is bad news. And you are likely to cause problems in your shoulders, your neck and maybe even your legs.
5) Try to get at least one finger under the heels so that when you pull you can bend your elbows out toward the side and back wall!
6) Lift the shoulders away from the ears.
7) Pull with our biceps and lift your hips. Notice that you MUST pull with bent arms. There are very few people who can’t get in a position where the arms can pull when bent.
8) Don’t try to straighten your legs. Just relax the hips and pelvis and lift. Feel the stretch down the back of the legs.

I realize that your teacher may be imploring you to straighten your legs. But resist. You have already done enough damage. And when you get the chance, after you have digested the above points again, please go back to the photos of Lauren in the link in Robert’s post. You could say that I wrote that one for you 😆 cos it has your name all over it!

Namaste
Gabrielle 🙂

OMG I’m blushing! Thank you.
And you are oh so welcome!

Your head to the floor is not as important as getting your face parallel to the floor. This works to extend your spine. That is your aim (Paschimottanasana!). Forehead to the floor (well, resting above it without pressure!) is a bonus, not the aim.

Namaste
Gabrielle 🙂

Hi Denise

I have been unable to get to the forum much for a while. My apologies. Please tell me where you’re at with this pose now.

Can you tell me if there are any other poses you feel this problem?

When you say you feel restricted can you tell me what you mean?

When you are in the pose is your back straight? Where are your elbows? Bent, straight? I just need a little more information. If it’s been solved with time, let me know that too. Where do you feel the stretch when you have your legs straight? In that right leg?

Namaste
Gabrielle 🙂