Many erroneous cues have been handed down over generations of teachers without anyone being aware of contradictory findings emerging from the current movement sciences like biomechanics.
I am sure if you attend yoga class at your local studio or online, you’ll have heard some of the following five cues that just don’t seem to go away:
1. For instance: In tree pose “Never put the raised foot on the opposite knee.” Turns out this common cue is unnecessary nonsense. The pressure of the raised foot on the opposite knee is never strong enough to damage the knee joint, Yoga icon Bernie Clark proves in his important book Your Body Your Yoga. So feel free to put your foot anywhere on the opposite leg!
2. Teachers will stress with an authoritative frown, “Don’t let your knee go ahead of the ankle”. in Warrior poses, Low Lunges or Chair Pose because that’ll stress the knee. The truth is you won’t harm the knee by letting it move ahead of the ankle. Consider, for example what happens outside of the realm of yoga in powerlifting - or when you’re simply going up stairs!
3. Pattabhi Jois, the father of Ashtanga Yoga coined the common cue: “Practice and all is coming,” a reason for many yoga injuries. The oft repeated saying creates a false expectation that you should ignore how attempting the pose actually feels to your body, but keep trying harder. This ignores the fact that the shape of your bones places limitations to your body you can never overcome, says Clarke. Injuries in my own early career is a testimony to that.
4. “Micro-bend the knee.” Another cue that ignores the biomechanics of the knee. For most people there is no danger from straightening the leg fully, provided the pose is done mindfully and the quads are strongly engaged to prevent hyperextension. To continually micro-bend the knees misses the point of hamstring stretch in forward folds and is simply an unnecessary cue. (The exception is Yin Yoga where the intention is different.). Just listen to your own body, especially in Triangle Pose, the one exception where hyperextension in the front leg can be painful.
5. “Wrap your foot around the opposite calf” in Eagle Pose (Garudasana). The distance between the thigh bone and the sit bones determines whether this is even physically possible, says Clarke. And yet it was strongly encouraged in a workshop I took in Kelowna, BC., with senior Iyengar teacher Ramanand Patel. My shin hurt for a week!
So, you can learn more on pages 52-54 in my book, The New Yoga: From Cult and Dogma to Science and Sanity.
For more of the science behind these five mistaken cues, read Bernie Clarke’s amazing book, Your Body Your Yoga, one of the most valuable books to challenge many yoga cues, for their lack of scientific basis! See more detail in my blog: Ten Mistaken Cues Many Yoga Teachers Still Make Should Stop Here! thenewyoga.offeringtree.com/b...
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