Yoga is all about flexibility, but there are some poses that you shouldn’t do without proper guidance. As with any exercise regimen, it’s important to check with your doctor before you start. Pilates instructor course will prepare you to teach beginner an advanced Reformer exercises. The course covers the benefit, target muscles, precaution and modification of each exercise.
The following yoga poses are not advised for people without training or who have health conditions, according to Yoga Journal.
A headstand can be done safely, but it requires training to ensure the neck is aligned correctly. If you don’t have a lot of experience with yoga, you should avoid this pose entirely.
Urdhva Dhanurasana (Upward Bow Pose)
This pose requires a lot of core strength and upper body flexibility to support the back. It also requires that you have well-conditioned shoulders, because they’re holding up the entire weight of your body. If you feel any sharp pain in the shoulder during the stretch, discontinue this pose immediately.
Halasana (Plow Pose)
It’s important to have the right alignment when performing this pose, which is why it’s often taught by an instructor in a studio setting. With Halasana , incorrect positioning can lead to compression in the cervical vertebrae, which can become painful quickly.
You can also do this as a seated position if you do not have the time to do it on the floor. If you are a beginner, try out a few poses on a yoga mat or carpeted floor before attempting the same on a bed.
The steps mentioned below outline the different steps involved in performing this position.
Step 1: Sit on your knees with your feet touching each other at the soles.
Step 2: Inhale deeply and then exhale as you lean forward, letting your head hang down loosely. In this position, it is important that you keep your back straight so as to protect the spine from bending too much. This will cause undue pressure on your back and may lead to damage of ligaments and muscles in your lower back region.
Step 3: Bend forward over your thighs until your head touches the ground or bed or mat or carpeted flooring depending upon where you are doing the pose. You can also touch your forehead to the knees for an added stretch in the hamstrings (muscles at the backs of thighs).
Here are the proper alignment techniques for the restorative poses:
Resting Pose: Lie on a flat surface with a pillow under your head and knees bent. Make sure that your upper back doesn’t arch upward from the floor, but instead rests flat on the floor with your stomach muscles engaged. You can place a folded blanket underneath your knees for support.
Sleeping Pose: Lie on a flat surface with knees bent and feet flat on the floor. Place a pillow under your head so that it aligns with the curve of the lower back. This might feel uncomfortable at first, but try to work up to it as you progress in your practice.
Cobra Pose: Lie face down with arms stretched out in front of you, palms facing upward. Slowly lift yourself off of the ground by engaging your abdominal muscles and pointing your elbows toward the ceiling. To further deepen this pose, press into your hands to lift your chest slightly off of the ground while keeping your abdominals engaged. Contact us if you need an instructor assistance.