Be Aware and Be Careful
Words: James de Albuquerque
I am writing this for the benefit of those in their 70s who would like to continue practicing Yoga into their 80s. At the tender age of 76, I have realised that the ageing process can be unkind. After sixteen years of thoroughly enjoying Yoga, I now occasionally carry injuries and unusual niggles into class. It is time to be more aware of what I physically can and can’t do.
I recently went to see a physio about yet another pain. This time it was my neck. He cheerfully told me that my upper back was ‘knackered’ – charming! There was no ‘quick fix’ but he gave me a set of exercises to do twice a day for eight weeks. Interestingly they are all exercises that are familiar to me through Yoga. Thoracic extension, cervical retraction and overhead extension stretches. We just call them nicer names.
Throughout my Yoga life, teachers have said ‘listen to your body’ and ‘ignore your neighbour’s achievements’. Their body may still be a well-oiled machine. Mine is different now – ooch, ouch, whoops, huff, puff, sigh! Listening to your body is one of the most important principals of a Yoga practice. Why? Because if you push too hard you can strain muscles and joints. You need to honour your limits and accept that every body is different and your body may behave differently from one day to the next. You also need to respect your energy levels because some days you will feel strong and other days… not so much.
When your mind conveys a preposterous suggestion to your body, your body will intervene by either refusing the instruction or overruling the ludicrous idea. There is no place for one’s ego to assert itself anymore. Injuries can happen if you are not careful and more so as you age. Yes, do listen to your body.
Listen to your teacher too. She/He will guide you in and out of poses in the safest and most sensible way, and will know best. Avoid improvising unless it is to accommodate injury and avoid pain. Students should notify their teacher of any injuries or physical difficulties before the start of a class, so the teacher can be mindful of a student’s plight.
I have attended Yoga classes feeling less than perfectly alright and left feeling 100 percent better. But if you are attending with an injury you will need to be honest with yourself and your teacher. There is a big difference between discomfort and pain in Yoga. We can manage both to varying degrees but should be led by medical advice. Bale out if a pose becomes troublesome and be sensible rather than heroic. (Excuse me, but there are a great many candles on my birthday cake these days.)
Injuries can occur at anytime to any part of the body but as the years roll by the need to look after one’s body increases even allowing for the magic of Yoga. Some deterioration is inevitable and there are areas that need extra care during our practice. Shoulders (arm balance), wrists and knees (weight bearing), neck (shoulder stands/head stands), lower back (improper twists), hamstrings (overstretching). Honour your limits, notice where tension is held, avoid pain and respect your energy levels. Carry on, but be aware.
It is fun to try new poses, and ‘our challenges are often our greatest teachers’ but not at any price. Listen to your body and remember that Yoga is about how you feel not how you look (even if you have turned up in your best new t-shirt).
Rainea Maria Rilke wrote in his letters to a young poet: “it is clear that we must embrace struggle. Every living thing conforms to it. Everything in nature grows and struggles in its own way establishing its own identity, insisting on it at all costs against all resistance…our challenges are often our greatest teachers. They help us find resilience, wisdom and growth and compassion. Embrace the struggle.’’
For those like me who would like to extend their Yoga life, here are some points to remember:.
- Do not be competitive with yourself or with others
- Use props – that is what they are there for
- Do not overstretch
- Do not rush in and out of poses
- Manage stress and muscle tension by modification of poses
- Beware of poor alignment – be aware of your body and listen to it • Do not be judgemental of yourself (or others!)
- Breathe intentionally – try not to hold your breath unintentionally,
- Act now, be careful to avoid injury and extend your enjoyment of Yoga
So, act now and if we are careful we should be able to extend our Yoga lives beyond our expectations. LISTEN TO YOUR BODY, be aware and be careful. Namaste!
