Some hints on doing Hatha Yoga Safely
Its amazing how many people hurt themselves practicing Hatha Yoga. So here are some tips.
Hatha Yoga is NOT just about flexibility. If one spends a lot if time hunched over a desk, over a period of time the spaces between your vertebrae will get narrower and some ligaments will get shorter others, longer. You will not be able to do back twists and back bends as effectively - core movements in many postures.
If you have back problems please see http://thelowback.com. This is a great site for correcting back problems. And then developing a preventative practice. Also learn about isometric exercises.
So the first rule is TAKE IT EASY, LET YOUR SPINE ELONGATE OVER A FEW MONTHS.
When doing twists and back bends:
do check with your doctor if you are not sure, your body is your responsibility
don't push beyond common sense
develop a regular practice in isometrics - see Amazon for books. These exercises will develop strength and prevent injuries from over-extending. Best of all, they take only a few minutes per day. Even Arnold Schwarzenegger uses them.
when doing bends, elongate the spine e.g. in Cat Stance, DON'T put pressure into the bend, reach upwards towards the ceiling with the top of your head and ELONGATE the spine - it will bend backwards without forcing when the spine is elongated.
the spine is not meant to be straight, it has a natural S-curve. Respect this curve because it's designed to absorb shocks. If you keep trying to straighten the spine, you put pressure on the vertebrae and discs.
when bending forward, bend at the hips, not the lower back. for most people this is real tough because the Psoas and Hamstrings are so tight. It will take 6 months to a year of regular stretches to loosen these up. You can stretch the hamstrings one leg at a time, reduces pressure on the lower back. For the psoas, you can do pigeon asana.
RELAX into the asanas. let the body breathe in and out, nice and long - see how the breath calms the body and relaxes the ligaments and muscles into the stretch. DON'T jerk and push or pull with force - torn ligaments take longer to heal than broken bones!
actively practice a correct posture at ALL times, in the car, the shower, the office - soon it will become a good habit that you will be aware of. The easiest way to practice a good posture is to imagine a string attached to the top-back of your head being pulled gently upwards. Effects will include:
chin coming very slightly forward and down
back of neck, lower back and thoracic spinal areas all elongating
diaphragm lifting up (and giving your abdominal organs a chance to actually work and relax properly)
shoulders aligned correctly - neither forward like a depressed person, nor back like in the army
lung capacity expanded i.e. more energy
DO IT NOW AND KEEP DOING IT - it will keep you younger and more energetic.