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 Yoga vs. Lifitng weights/both?Moderators: Moderators Jump to page : 1 Now viewing page 1 [25 messages per page] | View previous thread :: View next thread |
| Fitness -> General Fitness | Message format |
Artashes |
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| I'm a yoga teacher and get this nagging pain in anterior deltoid(deltoid/shoulder in front) while doing chaturanga/headstand etc. A Physical Therapist student said, possibly rotator cuff problem, I also teach yoga at a Muscle-head gym, where the real men don't do yoga (I'm slowly trying to change this) Anyway, I read in Yoga Journal once, I think it was Lillias Folan, and perhaps Natasha something Greek sounding last name that , since Chaturangas/pushups develops the triceps and chest, it doesn't work the biceps. Would doing Biceps curls with weights help? And what about the lats?trapezius, adductor and abductor machine ? etc. Wouldn't developing both the arm and leg biceps help using the leg curl and leg press and biceps arms curls? Doing very light weights, 10-14 repetitions per set, 2-3 sets would build muscle length and endurance in the muscle, instead of medium heavy 10-12 reps for bulk or real heavy 4-6-10 reps for power and strength? Could some seasoned yogi help me out in cyberspace? I would think cross training with weights would enhance not hinder, especially if being careful not to overdo and with maybe only twice a week with days of rest for muscle recoup etc...  | |||
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| joscmt |
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purna- I can relate to what you say about chaturanga- that it's typically passed over. I did that for years and it's only been in the last 6 mos or so that I really slow myself down going into and coming out of the pose. Sometimes I can do it, sometimes I can't. I'm trying to teach my body that the pose is not all about my triceps- that it, in fact, is all about my core, my legs, basically everywhere in my body. It's been a challenging lesson for me. Luckily, now, I have teachers who are paying more attention to this pose... so I am able to focus on this right now.  | |||
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| Nick |
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    Location: London, England | Hi all, Whilst I would agree with Gordon's statement that excessive, or badly executed, chaturangas may put too much strain on the anterior deltoid muscle, or perhaps the ligaments underneath it, I would hope that my classes encourage a student's good function. Done properly, chaturanga does not over-strain the anterior deltoid. Without getting too long-winded, proper placement of the arms and shoulder blades, spinal position, hip tilt and leg strength all play a part in making the repetition of this asana a healthy one. Core stability is vital. The problem for the anterior deltoid comes when the arm is extended, so that the elbows are behind the back. More extension is needed as you get closer to the floor, so the main problems come the further you descend. The solution is usually in not putting the hands in a position which increase the shoulder extension, and also in drawing the elbows towards the wall behind-maybe not straight back (this causes as many problems as having the elbows flare out), but definitely pulled in that direction. In this way the shoulder socket is kept in the joint and the anterior deltoid is not made to bend around a corner. This 'bending' of the muscle is important because the anterior deltoid is eccentrically contracting as you lower to the floor, and the muscle is put under intolerable strain by the two factors at the same time. You get a double whammy by keeping good shoulder mechanics-the rest of the body posture is improved, and you can keep going for longer without injury-so repetition of this posture is not the problem, it is actually the way most people do it that is the problem. Where have I heard that one before? A good ruse is to pre-contract the pectoralis muscles when your arms are still straight-the action pulls on the humerus, and the arm is pulled on, or reined in, by the biceps muscle (partially) and the pectoralis (mainly)-this helps to stop the arms from hyper-extending, and also serves to pull the body forwards a bit-then the feet are pulled towards the hands with much more dexterity when you move towards upward dog. If the feet are closer to the hands, then hip extension is hopefully increased, as is thoracic spine extension (problem is, obviously it's easier to extend the lumbar spine, as you all know). As I said above, the biceps is used in the press-up, and in chaturanga dandasana. it serves to flex the shoulder as you push away from the floor, by contacting concentrically (i.e. the origin and insertion of the muscle get closer together), and it controls your descent to the floor by contracting eccentrically (the origin and insertion of the muscle get further apart). so you can get bigger, stronger biceps from doing press-ups and chaturanga. But there is more, so much more Nick | ||
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| tourist |
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Expert Yogi Posts: 8442   | Biceps are also used extensively in shovelling snow...   Mine have been sore for days and Nick -I am supposed to live in a climate like yours!!! Digging through a foot of snow to get to my car or even - gasp! the hot tub - is not my idea of fun... although I admit sitting in the hot tub while it is snowing is rather nice  No chaturanga in my classes this week, folks... | ||
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| ollie |
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