The Yoga-world is not immune to the -isms of the Real-world. Moreso, it behaves like a microcosm often mirroring and at times amplifying these issues. Often, the teachers who are elevated and/or celebrated not only fit the mold of expected yoga teachers (white, skinny, flexible), they are likely to practice in a way that isn’t sustainable for themselves long-term and/or safe in the short-term.
Hi! I’m the problem, it’s me.
AND I’m learning how to leverage my points of privilege to create a more accessible Yoga-world while learning how to listen to my own body better.
I’ve shared my story with beginning yoga but the next 15ish years is a more curious tale.
And no - this won’t be one of those 30-minute reads. I can tell this story relatively succinctly 🙂
My first few years-ish of doing yoga were inconsistent. I had no home practice, definitely didn’t sit to meditate, and when life would get busy, yoga was the first thing to go. Then I became more consistent. Most of my early classes were hot power yoga - Baptiste brand to be specific, so a set-ish sequence. At first, I felt myself getting stronger, more flexible. I attended many workshops with a hunger to learn as many asanas (the postures or poses of the practice) as possible, the more complex the better, and I (mostly) achieved these shapes with ease and minimal effort. But there were deeper benefits too! I learned to breathe, intentionally and on purpose, which gave me brand new access to working with my overactive mind-stuff. The side effects ran deep and wide leaving no layer of my life untouched. For someone who never intended to teach Yoga I sure took a big ol leap down the rabbit hole - curiouser and curiouser, indeed.
And then I started to get injured. My shoulder(s) from wear and tear of repeated patterns and transitions, my broken toe/foot from a handstand fall on Christmas Day (yes, I have that on video), my hip that took yearssss to heal from following my ego forgoing my body wisdom, my wrist cyst that led to surgery, and on and on and on…
Sure, I have learned valuable lessons that helped me grow as both a teacher and a human from each injury. I also learned that I am one stubborn (and resilient) B**** as I reminisce on me showing up to classes with a boot on, determined not to lose my progress - sure, maybe I just should’ve sat down, but also I stand by my choices then. (pun intended)
As my years of practice continued, I found that my body no longer had the feel-good-feelings after a rigorous asana practice. (Hot Yoga was definitely not an option, but that’s a different story that involves Ayurveda, hello Pitta problems!) I would often ache with no relief, and eventually decided to only do restorative practices. Over time, these no longer felt good in my body either, and I discontinued these too. Shout out to my meditation, journaling, and daily walking practices for keeping me mostly on track-ish.
The synchronicity of beginning massage school + activated PTSD in March 2023 still amazes me with how the Universe laid a path for me in such a beautiful and wise way. That story is here (all the TWs), and dives deep into the year that was 2023, both the best and worst year of my life.
The short version:
Through a series of twists and turns I attended massage therapy school while grieving multiple losses all at once, untethered from my body’s senses and boundaries, and altogether a hot-mess-express (no self-judgment in this label, only truth of my temporary circumstance). I gained so.so.so much from my time in school including, but not at all limited to: meeting a badass group of people who I could truly be myself with, a much needed ego boost of making good grades (I fully recognize that good grades aren’t everything and it was such a relief to know my brain still worked after all the things), multiple bodywork/massage sessions a week that taught me how to advocate for myself and safe touch with an activated nervous system, a deep well of knowledge about anatomy from kind and caring teachers, and access to a new career and income stream.
And I would have to say that the biggest gift of massage school was a personal revelation that may seem obvious but to me I was oblivious…I’m hypermobile.
Sure, I had heard of hypermobility, but that wasn’t me.
What does that even mean? Let’s break it down.
So there’s normal range of motion (ROM) that has been determined by the gathering of data from super smart people who work their statistical magic. And then there’s hypermobile people who’s normal range of motion is typically outside of the “normal” limits. In school, we learned about ways to get folks back within these ranges using the specific and targeted tools of bodywork to create length in habitually shortened muscles (slightly different than massage). And spoiler: hypermobile people do NOT particularly benefit from this particular modality as our bits and pieces are already overstretched.
I grew up in the dance and gymnastics worlds and I thought I knew what hypermobility looked like - middle splits, legs behind heads, contortionist-like backbends. That wasn’t me, and never will be me. But suddenly, with clearly defined numbers backed by research and statistics, it was clear that my normal ROM - or what I call my “hop out of bed” ROM - is above the average. Always the overachiever…
Again, I’m stubborn and refused to admit this even though I was being presented with
the facts in my own body while practicing assessments (a tool of the trade that involves different tests to determine ROM in specific muscle groups) in school hours, and confirmed by my teachers. At the time I was experiencing pain in my right hip/booty area. I could physically palpate (feel with my hands) a softball sized clump of -ish that was the source of my ouch. Upon my insistence others could feel it, and I was determined that bodywork was the way to go. I had a friend do work on my hip one afternoon, and we learned a few things.
I had no access to feeling my own “edges” or end-feels or pain thresholds. There’s a whole method of communication that involves the client communicating the place in sensation that is just before pain. I felt nothing even close to pain, I barely felt anything despite my requested HEAVY pressure because surely that would work.
This type of work for someone like me is the OPPOSITE of what I need. Specifically, bodywork is focused on creating length in muscles that have been habitually shortened due to injury or life patterns. My muscles are already lengthened and asking them to lengthen more is not the ticket to feeling better.
Still unconvinced, it took one more bodywork session for me to admit defeat. This time the session was on my ankle, a place in my body that previously was pretty ok and had no pain. The session happened during school hours, and from a place of learning and learning new techniques versus a personal need for treatment. I left with a limp that stayed with me over the weekend and forced me to prop and sit. I was (finally) ready to listen to my teachers, my peers, and my body. Ok sure, hypermobile.
As if confessing my sins, I told my teacher “I’m hypermobile” and big tears filled my eyes. As silly and obvious as the revelation felt, I knew that I was uncovering a deeper truth, one hidden in plain sight, and a new rabbit hole to explore.
Yoga Sutra 2.46 Sthira Sukham Asanam
"In every Yoga posture they should be strength and good space"
(sukha is often more loosely translated as ease).
An analogy that I like for a deeper understanding of sukha as “good space” comes from a more traditional concept of a wagon wheel and the necessity of space needed for the axle to smoothly turn. Too much tightness = no room to turn. But what if there is too much space in the wheel? The axle may begin to move all wonky (technical term) and other areas of the machine may start to compensate, and eventually wear down if not properly supported. The same patterns happen in our musculoskeletal systems - with different joints and muscles disproportionately holding our weight and choices.
While I was already rather aware of my own tendency of the sukha side of the asanas, I am becoming even more aware of how far I had drifted on this spectrum.
Like any good scientist, I started experimenting. I purchased some resistance bands from Jeff B. and channeled my inner Jane Fonda with clamshells and leg lifts - plus some asana-influenced shapes - all targeting the softball-sized area of ouch. I became curious about the sensations I was experiencing in my body.
What if those familiar aches/pains weren’t tightness?
What if those familiar aches/pains were actually my body asking for support in holding itself together?
What if I had been misinterpreting (influenced by a culture that holds more flexibility in higher esteem) those familiar aches and pains and therefore mischoosing methods?
Within a week, I noticed an improvement. Not only in the tone of my muscles but also in the intensity of my pain. So I doubled down, and really-really committed to weekly strength training classes and daily-ish resistance band work. (I have my lil flow sequenced that targets my necessary areas - should maybe share that one day!) I noticed how the workout pains were wayyy different than the body aches when I didn't work out - much more manageable, less debilitating. Whenever I feel that familiar hip pain, I remember to do my lil flow and I am reaffirmed in my necessary recalibration. Personally, I prefer the tenderness of my body after a challenging workout over the aches of my joints when I skip it.
It’s been a year-ish of recalibrating my sensory systems and reeducating my neuromuscular pathways and patterns. I still experience plenty of life-related aches and pains, and often sleep with my heating pad, but my quality of life has drastically improved. Now, I know this pain in my body isn’t tightness, and asking to be stretched. It’s actually a signal from my body requesting some extra support. Now that I offer massages 2-4 days of the week it’s non negotiable that I commit to twice weekly weighted strength training. (fun fact: massage therapists are placed in the strenuous work category similar to construction workers). My workout goals are simply to keep moving - no need to impress myself by lifting heavier weights before my frame is ready, or out-perform myself on progressive intervals. I want to stay healthy and stay in it together. Truly, movement is a gift.
If my story somewhat resonates with you, you are not alone. Current statistics, as shared by the folks at Hyp-Access, state that 1 in 5 people fit into the hypermobility spectrum.
So what is hypermobility?
Simply defined, hypermobility is greater than normal ROM in 1+ joints while widespread hypermobility is in 4+ joints.
But also!
Hypermobility may not just show up as hyperflexibility! In fact, many hypermobile folks may report “stiffness” because their musculature has over responded to the instability in the tissues and joints and has built up to stabilize.
This is a bit of a “new” area of research as it crosses many disciplines of expertise that were previously disconnected. Some studies have documented correlations between decreased collagen production and faulty genes. However, due to the wide range of Hyp disorders, there is still much to be discovered.
Hypermobile conditions are thought to be caused by differences in connective tissue, which is found throughout the body, not just the musculoskeletal system. Folks are also more likely to experience fibromyalgia, osteoarthritis, neuropathic pain, bruise easier, over sensitive nervous system, decreased blood pressure, circulatory issues, digestive issues, increased autoimmune disorders, chronic fatigue, and increased sensitivities to environmental and chemical allergens.
Ok so now the $100,000 question:
Is yoga “safe” for folks with hypermobility conditions?
Well, it depends! ;)
For many hypermobile folks it may NOT be safe to practice yogasana super fast, hard and hot, with a hunger for collecting asanas, and always determined to find more, more, more.
Sidenote: If some asshat tries to equate pain in asana as necessary to clear karmic impurities as part of your spiritual process, you should run far, far away.
For me, no pain does NOT equal no gain.
In fact, if I’m feeling it (sensation/stretching/pain) I’ve most likely already gone too far.
Why?
For many hypermobile folks, we end up stretching our joints (instead of our muscles) which over time can become rather ouch-y.
Why?
Our muscles are the weakest at the end of their ROM and the pressure will default to the nearby joint so the muscle will remain intact.
Oh!
Repeated stretching of the joints may lead to inflammation in the ligaments that surround them, and the cartilage which can lead to increased injuries and sprains.
OUCHIE!
So what can we do?
First, I would like to address all my Yoga teachers:
Let's stop celebrating hypermobility within ourselves and our students - I've most definitely put my "complex asana" students on display and I've also neglected my own body's safe boundaries to demo complex asanas. I feel like I just opened a whole other can of worms regarding cue-ing and yoga teacher self care...hmmm, future blog?! Briefly, we support our students without sacrificing our bodies and by offering smart options for the folks who show up to our classes.
Lean into the other limbs of Yoga - First, let's consider that an asana is NOT just the final configuration of your body parts, or that IG-worthy snap, but includes the entire process of coming into (and out of) the intended shape. Asana is simply a container for an experience, and allows us access to our deeper layers of practice and experience (8 limbs of yoga, 5 koshas, 16 dimensions of our mind).
Bring awareness to unconscious patterns of movement via asana - If you've taken my classes, you know I know I love to offer a chance for movement within an asana before we hold the asana. These dynamic movements give our students an opportunity to notice how their bodies are moving in the present moment. It gives them access to their current conditions and allows them to make informed decisions when they hold the asana for a few breaths (or even a few minutes). This style links movement with breath while strengthening and conditioning to potentially create more stability.
No deep hands-on assists - Generally speaking, I don't offer assists in my public classes - you can read my perspective here. Specifically for hypermobile folks, we could cause more damage to overstretched muscles and overtaxed joints. If hands-on assists are your jam, consider ways to restrict movement in more open areas while facilitating movements in others, and ask for feedback.
Invite your students to microbend their joints - This may move the weight from your joints back into your muscles, and this engagement may protect our students from overstretching.
Avoid telling your students where or how they should feel it - First, off we don't really know where or how our students feel things. Second, we don't want to invalidate our students when/if they feel something different than we feel it. Finally, our hypermobile folks may not feel anything until they are past a safe ROM for their muscles and they are actually feeling the pressure in/on their joints.
And now, Yoga students:
Listen to your body's wisdom before you listen to me (or any other teacher).
If you “feel” the stretch, back off a notch and come back to a place of ease. I find this necessary recalibration to be challenging with the strong programming of my childhood spent in the dance/gymnastics world. Getting my ego out of the way in an ongoing process.
Try to microbend your joints…aka don’t lock them out. Move the weight from your joints back into your muscles and focus on strengthening the muscles around the joint.
It’s not about what you do, but more about how you do it. The key is to slow down and remember there’s no need to push and we aren’t necessarily seeking “feeling.”
Tell your teacher (or trainer). I say something like this “I’m hypermobile so I’m working on slow and steady movements to rebuild strength in my joints”. They either will continue the conversation or they won’t. But at least I’ve established what my goals are, and that I may not exactly need to follow their instructions.
Notice your imbalances as you move through asanas. Rule: overstretched muscles will compensate with tightness elsewhere. Happy noticing!
Choose yoga styles (and teachers) wisely - for me that means NO YIN and no teachers with strict adherences to outdated alignment rules!
Stability over stretchy!! Hypermobile folks tend to “sit” in their joints which relies on strength of ligaments versus the support of the muscles. When this resting in our joints happens at our end range of movement (where muscles are the weakest), we are resting our weight into the structure of our joints which leads to overstretching of connective tissue - which we already discussed may already be a little wonky (technical term) in HYP.
Listen to your body before you listen to me (or any other teacher) - yep, it was important enough to state twice.
Reminder for ALL: Ahimsa is the #1 rule of yoga fight club - differently stated, non harming should be the root of all yogic practices. In this discussion, it looks like practicing with loving awareness, away from ego-driven intentions, and in a way that safely strengthens the body.
I sincerely hope to get back to community asana classes as I do miss that connection with others. And per usual, my personal journey has greatly influenced my yoga teaching. A repeated cycle of unraveling and becoming…
Resources:
Hyp-Access resource folder (available for downloading on their website)
Yoga for Bendy People by Libby Hinsley
Numerous google searches of articles/blogs/research articles that I neglected to bookmark but have all influenced my current perspective of movement
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