Do you have ‘locked’ knees and elbow joints? Hands that easily touch the floor in standing forward bends? Some difficulty with spatial awareness and/or co-ordination? A feeling of stiffness or aches and pains, despite your flexibility? Sacro-iliac sensitivity? Shallow breathing, headaches or digestive issues?
Many yoga teachers and students have a degree of hypermobility, often without being aware of it. At some point however, there can be a sense that something is not quite right.
The experience and impact of joints that move beyond the average range of motion sits on a broad spectrum and can vary greatly from individual to individual. Hypermobility can be asymptomatic and even seem advantageous, at least initially, in the case of yoga or physical practice. It can also be debilitating.
There are currently several subtypes of Generalised Joint Hypermobility, Hypermobility Spectrum Disorder and Hypermobile Ehlers Danlos Syndrome.
Hypermobility is most commonly understood to be caused by an inherited difference in connective tissue (principally collagen). As connective tissue is ubiquitous and important throughout the body, we can see how hypermobility can be a multi-systemic condition. You can read more in Carol’s article here.
For the sake of injury prevention, enjoyment and longevity, those of us with hypermobility benefit from specific and individual guidance for yoga practice. With self-awareness, we are then able to confidently take part in suitable group classes. This in turn has a positive impact on our experience of daily life.
An understanding of hypermobility is helpful if not essential for all yoga teachers.
Carol’s approach is based on her work with individuals with various presentations of hypermobility, research and personal experience. Some of the areas we may explore, according to the needs of each individual, include:
* Developing proprioception (awareness of where we are/move in space, agility, balance and co-ordination)
* Trusting interoception (sensing the internal experience of the body) as a guide for our practice
* Knowing how to feel a healthy end range of movement, and avoid over-stretching
* Creating stability and containment, rather than strain
* Gradual, functional strengthening
* Protecting vulnerable areas such as the SI (sacroiliac) joints
* Somatic release for tension
* Easing of stress and anxiety
* Yogic wisdom for a fulfilling and supportive yoga practice for hypermobility
* Practices that are helpful for associated conditions
For an example of how to practise asana with hypermobility, please see the second pose in this blog post here.
If you’re a teacher, Carol offers a CPD day both in-person and online on Hypermobility and Yoga – Risks, Skills Development and Longevity through the British Wheel of Yoga, yoga studios and privately. Please contact her if this is of interest and check the workshop section for CPD days in 2024.
Feedback from previous participants on Carol’s Hypermobility and Yoga CPD Day
Thank you so much for an amazing session. So informative and will help not only me as a sufferer of JHS and EDS, but all of my students too.
Thank you so much for all the information and guidance. It all makes so much sense to me.
A great day, so informative and lots of new exciting ideas, many thanks.
Hugely helpful workshop, thank you!
Thank you. A very informative and enjoyable day.
Thank you so much, a really useful course.
Thank you so much for a wonderful day!
Very enlightening. Thank you.
Very informative for my personal practice and teaching.
This has been very interesting and an excellent steady presentation.
Very useful session, helpful for me and for those I teach and treat. Thank you.
Thank you for a very well prepared and detailed course.