Avoiding Hyperextension

Our body is individually and uniquely designed and our movement capabilities differ from person to person. What works for you may not work for others. But one unavoidable situation in any fitness-related field that affects all body types is hyperextension. 

Many Yoga practitioners are amazed when they realize how flexible and mobile their body can be. This often leads to over-practicing or unconsciously developing an improper form that could lead to injuries such as hyperextension.

Hyper. . . what?!

Most people are unaware that they are hyperextending on poses. Hyperextension happens when you lock out the joints as you hold a pose. This makes holding poses easier because you use the muscles less, shifting the strain to the joints.

Body Awareness

Two of the most commonly hyperextended joints are the elbows and knees. Hyperextension causes the joint to move out of the socket causing hypermobility. But over time, the movement becomes uncontrollable, leading to injuries such as permanent dislocation of the joint.

Hyperextended Elbows 

The elbow joint serves as a hinge that connects the humerus in the upper arm, and the ulna and radius in the lower arm. These three bones are held together by the elbow joint and the tendons and ligaments surrounding it. Though some people have naturally hyperextended elbows, developing the condition during the practice can damage the joint and cartilage, and wear down soft tissues. 

Hyperextended Knees

The knee is very vulnerable when it comes to hyperextension. It connects the femur and the tibia, and is stabilized by the lateral and medial menisci cartilages. Hyperextension happens when the back of the knee becomes too open, putting the pressure on the joints instead on the supporting muscles. The cartilages and soft tissues at the back of the knee are overstretched, causing anatomical changes on the muscle ground the surrounds it. Weight is dispersed unevenly, causing unstable balance and pain. The quads become weak, ligaments degenerates and the knee catches arthritis.

Check Your Alignment

To see if your elbows are hyperextended, extend your arms. This should create a 180-degree line. If it is more open, angling from the elbows, it is hyperextended. Knee hyperextension is very easy to recognize. Stand sideways in front of the mirror and imagine a straight line from your hips down to your feet. If your knee is curved back, it is more likely hyperextended.

Managing the pain

It is recommended to put ice on areas that are experiencing pain, numbness or spasm. But if the condition gets worst, surgery may be needed to realign the bones.

The little secret?

Effectively avoid hyperextension by micro-bending during poses. This simple move helps the joint refrain from locking out, allowing the muscles to actively participate in supporting weight and strain. This not only helps the body avoid hyperextending, but it also helps improve the body’s strength and flexibility.

It is still best to practice under the guidance of an experienced Yoga teacher. Always listen to your body and never force any movement that feels painful. It may also be helpful to wear appropriate yoga leggings when practicing; compression clothing is great for improving performance during your practice as well as speeding up your recovery afterward.. Slowly progress. Be patient. Do not rush the process. Remember to always consciously flow with good intentions and an open heart!

How to Take Your Meditation Practice to a Higher Level

When you have been meditating consistently for a while, you may start to get restless and wonder if there is anything more. Sure, meditation can make you feel calm and relaxed, and you may get a host of other benefits from the practice, but you may also start wondering if you can reach a deeper or higher level. The good news is that you can. By using many techniques, you can reach the next stage in your practice and perhaps even achieve a measure of enlightenment through your efforts.

Master the Basics

Before you move into deeper levels of meditation, you need to make sure that you have the basics mastered. This means everything from the pose you use for your practice to control over your breathing. If you try to move up a level before you have foundation, then there is a good chance that everything will come tumbling down. Take the time to work on basics first.

Slow Down

Modern life is fast paced these days. We expect to get what we want immediately and sometimes we expect the same immediate gratification from our meditation practice. However, meditation requires that you slowdown in every aspect of your life and make room for change, progression, or your own thoughts. You can’t progress if you are moving too fast to allow your mind to contemplate and grow in its own time.

Prepare Before Your Meditation Session

One of the best ways to do this is through yoga. The breathing practices and movements of yoga are designed to work in tandem with meditation practices. By having a regular yoga session before meditation, you are increasing the time that your mind spends in a contemplative state and your body is more relaxed.

Change Your Diet

There are certain lifestyle changes that naturally match with meditation and yoga, including veganism or the eating practices known as Ayurveda. According to this tradition, certain foods have effects on the body and mind that may hinder or help your meditation practice. Learn about these kinds of traditions and test to see if they have the desired effect on your lifestyle and practice.

Try New Things

There are a lot of tools and techniques out there that are designed to improve your meditation practice and deepen your experience. Try some of these practices. If you find them fun or helpful, then incorporate them into your routine. By trying new things, you will ensure that your practice remains interesting to you, and that may be just what you need to go further on your meditation journey.


No matter how hard you push it, progress in your meditation practice will come in its own time. Trying to force it using any technique is oppositional to the practice and can be detrimental on many levels. Surrender to the process, accept that change will come when it comes, and enjoy the journey as much as you anticipate the progress.

People often have specific aims in their meditation practice. They seek enlightenment or self-control or self-knowledge. There are a few techniques that can help you progress in your practice, but the most essential element is patience and time. Nothing good ever comes from trying to force anything, particularly when it comes to a practice such as meditation, which is based on the premise of self-care and individual understanding.

Yoga to Induce Labor

Pregnancy can be a beautiful thing for women to experience, but it also can be scary. Nearing your due date can bring a whirl wind of emotions. Anxiety, stress, and happiness tend to consume soon-to-be mama’s minds during late pregnancy. These emotions, especially anxiety, can be prolonged as the baby goes past their due date. Luckily, there are some very basic yoga poses that not only ease the mind and prepare the body for labor, but also can help to induce labor.

Pelvic tilts are extremely simple and can be easily done anywhere:

  1. Lie flat on your back with your knees bent and your feet flat on the floor.
  2. A folded blanket can be placed under the hips to help relieve some pressure from the lower back.
  3. Keep the back flat to the floor while slowly bending the pelvis upward.
  4. Hold the pelvis in this upward position for a few seconds and then slowly release.
  5. Do this movement multiple time in a row and several time throughout the day to help ready the pelvis for labor.

This movement helps to induce labor by helping to contract the stomach which helps to signal contractions to begin.

Squatting uses gravity to encourage the baby to push downwards. A simple Malasana can be taken to help the baby descend lower into the pelvis. Malasana also opens the hips which is crucial during birth.

  1. To get into Malasana, place your hands firmly on the ground.
  2. Bring the right heel behind the right hand pointing your toes out towards the right and bring the left heel behind the left hand pointing your toes out towards the left.
  3. Bend down into a squatted position bringing the hands together in front of the chest.
  4. Press your elbows into your knees to open the hips wider and to help balance the body.
  5. This pose can be difficult to hold late in pregnancy, but a yoga bolster can be placed behind the heels to help rest your bottom on.
  6. Hold this squat position for a few breaths.
  7. Place the hands on the ground and press the elbows into the legs to help straighten them up to standing.
  8. Squats are one of the most effective poses to do to help induce labor during late pregnancy.

The Butterfly pose strengthens and stretches the back, thigh, and pelvis muscles to help prepare the body for labor.

  1. Sit on the floor with the bottom of the feet placed together.
  2. Use your elbows to slowly press your knees towards the ground.
  3. Hold this position for a few breaths and then release.
  4. This pose helps to keep the pelvic joints flexible and brings more blood flow into the lower body which helps to ease labor.

These poses do not only help the body prepare for labor but can also help induce it. However, if the baby is not ready to come out then these poses will simply help stretch and prepare the body for when the baby is ready. It doesn’t hurt to calm both the mind and body during late pregnancy in preparation for birth.

Make sure to consult your doctor before practicing any of these poses!

Committing To Yoga Practice

Committing to Yoga Practice

We all have our particular reasons why we are practicing yoga, but there are times when it is just too difficult to commit. Perhaps your responsibilities with your family or work are preventing you from committing entirely on the session. You are also probably worried that you will not be able to accomplish the different poses of yoga. However, if you will observe the people who are committed to practicing their yoga often, they appear more relaxed in handling their schedule and responsibilities. Most of them also reported that they became more efficient and productive in their work.

Tips on How You can Sincerely Commit to Your Yoga Practice

Here are some of the essential tips that I have learned that will support you in developing and building your commitment towards a healthier lifestyle.

The 21-Date Rule

Based on a study, it will take up to 21 days before you can form a new habit. Take your calendar and start formulating your schedule. Treat this as your much-needed ‘me’ time. Remember that you should treat yourself as the most significant person in the world. In case you can attend to your needs effectively, you will also be able to serve  others much better. When creating your schedule, avoid making it too cramped. Start with at least one or two sessions per week. Be kind and make your schedule very sustainable.

Finding a Buddy

Driving and practicing yoga will be a lot easier if you have a friend who is willing to take this journey with you. Your friend will help you keep your experience interesting, monitor your progress, keep you responsible and support you in creating a new habit.

Settle the Membership Fee

According to the study, we tend to appreciate the things that we already paid. When we acquire something in a discounted rate or at their special offer, we often say to ourselves that it would be okay if we did not get something out of it, what matters is that we did not lose a lot of money. Simply put, it is just okay for us to fail as long as it did not affect our financial state. We should not only value our financial assets, we should also place an importance on our energy and wellbeing. By paying the membership fee in full, you will be able to commit more fully on your yoga classes.


Visualization is a method that is commonly used by entrepreneurs. However, it can also be used to make you committed to your yoga class. Simply close your eyes and focus on your breathing. Know your reason for joining a yoga class and visualize the result if you perform yoga on a regular basis. Make sure that you always visualize that result when you are taking a yoga class.

Follow some of these tips, and you will successfully create a new habit. There will come a time when going to a yoga class is no longer a matter of question but a way of life. It will be like brushing your teeth the moment you wake up in the morning.