This is part of a series about Injuries In Yoga.
The single most common injury that we see in the yoga world is a hamstring attachment injury. It happens due to over-stretching the hamstrings. Since so many postures and exercises target this muscle group on the back of the thighs, what often ends up happening is we over-stretch and the tendon that attaches the hamstrings to the sit bones gets damaged. Quite often, we mistake this new, intense sensation for a "deeper" hamstring stretch, so we continue to push (or more often pull). This makes it worse, and many of us don't realize there is an injury until serious damage has been done.
Stretching the hamstrings has become central to many styles of yoga. Like many other physical elements of modern practice, this emphasis comes from gymnastics, contortion and dance. In any given class, we may stretch the hamstrings from numerous positions: standing, seated, legs together, legs split, one leg, both legs, etc.
This injury creates pain at the point where the hamstrings attach to the sit bones (ischial tuberosities), at the base of the pelvis in the back, pictured to the right and circled in red. It can be painful in forward folding positions, and may be sore after class so that it hurts to sit down. It is sometimes called "yoga butt". This injury is so common that almost half of yoga practitioners---men and women---have it currently or have had it in the past.
Common postures that could strain the hamstrings are: Hands to Feet, Standing Separate Legs Stretching (pictured above), Standing Bow, Standing Splits, Stretching, Separate Legs Stretching and Tortoise, etc. Take a moment to notice the similarities in these positions, pictured below. They all tilt the pelvis forward with relationship to the femur (thigh bone). This makes the hamstrings long, which is why we feel the "stretching" in the back of the leg. The deeper these postures are, and the harder we push them, the more likely it will be to damage the attachment of the hamstrings.
HOW TO HELP
First and foremost: rest. I know you don't want to hear this, and resting can be a real challenge for the mind and ego. This injury can take months or years to heal, and the more we aggravate it the longer it will take. Avoid forward folds for several months. Seriously! You can still do lots of other exercises and postures, but avoid forward bending of the hip for awhile. DO NOT STRETCH YOUR HAMSTRINGS!
Second, don't overstretch the hamstrings, even after you're healed. The natural range of motion of the hamstrings only gets the femurs (thigh bones) to about 90 degrees with the pelvis when the knees are straight. This means that the vast majority of contortion-influenced yoga postures that "stretch" the hamstrings take it too far, which is why injury is so common. You might not be able to do Standing Splits with the same picturesque beauty, but you will be able to walk and sit without pain.
Third, strengthen and shorten the hamstrings. We did a whole blog on this, where we explain a handful of postures and exercises that will make the legs strong and help prevent injury. These include Balancing Stick, Squatting, Bridge and Jastiasana.
The most important thing to take away from this is that you can get hurt from yoga practice. If you have pain at the back of your hip, the top of your hamstrings, at or near your sit bones, and this is exacerbated when you do forward folding postures, STOP IMMEDIATELY! It is very likely that you are damaging the upper attachment of the hamstrings. Take the time to let it heal, and then perhaps adjust your approach to the physical postures so that they have less likelihood of injury.
(If you missed the beginning of this project or want a refresher, here is Part 1.)
Hello from Kolkata!
As I write this, I (Ida) am sitting in the heart of Kolkata, somewhere between Ghosh's Yoga College in the north part of the city, and the National Library where I spent the day.
About 6 months have passed since I was last here. In that time the project has been moving along slowly but surely. We ran a kickstarter, which didn't quite work but it did lead to a few podcasts and an article in Scroll.In. It has also led to a wonderful outpouring of comments, questions and well wishes. I am so inspired by this, and grateful for the enthusiasm and energy people have been bringing to the project through their kind words.
Over the summer I also worked on a publishing pitch which was been submitted to a handful of publishers. Given the feedback it's gotten so far, Chandrima and I feel we're getting close to something happening with it.
There are several goals of this trip. One is to continue finding articles written either by the Bengali women of yoga or about them. Just today I found several!
A goal from the beginning has been to find Reba Rakshit's family and see if they are interested in sharing with they know. Miraculously, I recently got a phone number, they were receptive to the request and willing to meet! This is big and should help settle the pieces into place.
Stay tuned as this project continues to unfold!
Over the past few months, we have heard increasingly loud calls for talk about injury in yoga. So many students are hurt or have pain, and they don’t know what it is, how it happened or how to fix it. Some are even told by their teachers to push through the sensation to continue deepening the physical postures. After all, these exercises and postures are supposed to be healing, right? When we describe the common yoga injuries, students are both 1) shocked that you can get hurt doing yoga, and 2) surprised to hear us describing the pain and difficulty that they experience.
Yes, yoga can hurt you. It’s true. If you’ve practiced the physical forms of yoga that are popular in the West for more than a few months, chances are you’ve been injured or know someone who has. This is not to say that physical yoga practices are inherently dangerous or should be avoided. The same risk is present in virtually any physical activity: basketball, running, bowling. Anytime we use the body in a repetitive way and push it to go farther and farther, the risk of injury is quite high. We generally don’t know the limits of our capabilities until we go too far!
Yoga is mostly thought of as a healing, healthy and therapeutic form of exercise, not to mention safe. Since most of us approach the practices thinking they will help us, we overlook the possibility for injury until it’s too late. It is especially true in the yoga world, where we want to believe that it only has the ability to make us better, more open, happier, peaceful versions of ourselves. The idea that any of these practices could injure our bodies, nervous systems or minds feels foreign and even contradictory. So all too often we disregard it. Until we get injured. Even then, we may think it was our fault, that we weren’t doing the practice right, because a “healing” practice couldn’t possibly be dangerous.
But injuries are quite common in yoga. And each style has its own tendency toward certain imbalances, as the stress and repetition in each practice are a little different.
We are going to do a whole series of posts about Injuries In Yoga. We will go into some depth about the most common injuries we see, which include hamstring attachment strain, hip impingement and labral tear, meniscus tear in the knee, supraspinatus damage in the shoulder, bicep tendon strain in the shoulder, sacroiliac instability in the low spine, and neck pain in the base of the neck. All of these can be created or exacerbated by physical yoga practices.
For now, we want you to know that yoga can injure you, especially if you think it never will. Always take care and try to understand what you’re doing and why. Some intense sensations are safe and even beneficial, while others are not. Use caution and ask your teacher if you’re not sure. If they tell you that you won’t hurt yourself in yoga, get a new teacher.
If you have an injury or had one in the past that you’d like to tell us about, please comment or message. Let us know your experience!
We finally arrived in London! After more than a year of preparations and a solid month of visa and passport complications, we touched down in London yesterday and begin our studies today. For the next year we will be here at SOAS University of London, delving into the Traditions of Yoga and Meditation.
We at Ghosh Yoga have always straddled the divide between modern Western yoga, Indian tradition and academic scholarship. All three aspects are fascinating and deep in their own right, each with earnest students and diverse perspectives. Put them together and it can go one of two ways: It can be terribly confusing and frustrating with so many different points of view which are often contradictory to one another. Or, as we see it, it can be illuminating, as certain beliefs from one area are unknowingly adopted into another.
We love going to India and experiencing the culture and tradition first hand. It is not only humbling and humanizing to be in another society, but it enriches our understanding of yoga and its underlying philosophy, purpose and development. Of course, being from the US, we were brought up in the modern Western yoga studio system, where the focus is mostly physical with a few hints of mental underpinnings.
This year will be focused, though, on academic scholarship. We will study the histories of Buddhism, Jainism and Hinduism that gave rise to yoga and meditation, all from a "scholarly" perspective. This has its limitations, but it is only one piece of a broader set of knowledge. We don't take this type of formal schooling to be the most valuable bit but an equally useful piece of a well-rounded perspective.
We honestly don't know what we will learn this year. It wouldn't be much use if we did! The goal is to put ourselves in the hands of our teachers and to be open-minded. It is exciting to be in the presence of some of the preeminent yoga scholars of today, like Jim Mallinson, Mark Singleton and Jason Birch. Our ears are open!
A couple years ago we did a comparison of all the postures in significant publications from the Ghosh yoga lineage. There were a couple of surprises in that search. One of the most significant was the complete absence of Standing Bow Pulling posture in any of the texts. Why was this posture missing? Where and when did it come from? And how did it become so central to Bikram Choudhury's system of 26 postures that he developed in the 1970s?
Upon further research, it seems that Standing Bow Pulling posture is a descendant of a more difficult position, Lord of the Dance. But even Lord of the Dance is a recent addition to the yoga canon, appearing only in the 1950s or '60s. It seems that Lord of the Dance popped up in south India, perhaps coming from Indian dance, contortion and gymnastics, and quickly spread. Its transition toward Standing Bow Pulling didn't come until late in the 1960s.
Let's start at the beginning...
Obvious as it may be to state, Standing Bow Pulling and its predecessor Lord of the Dance posture (Natarajasana) are nowhere to be found in the pre-modern texts of yoga. As physical postures were becoming more prominent throughout the development of hathayoga, they were largely seated or lying positions. Almost no postures in hathayoga are done standing.
Even as we entered the 20th century and the fathers (sadly we don't know of many mothers) of modern yoga revolutionized the discipline, the acrobatics and deep stretching that we recognize today were still scarce. Early pioneers like Yogendra, Kuvalayananda, Krishnamacharya, Shivananda of Rishikesh, Bishnu Ghosh and Buddha Bose greatly expanded the number of positions in "yoga" through the 1920s, '30s and '40s, but still there was nothing resembling Standing Bow Pulling. At that point, yoga was largely adopting the practices of calisthenics and marrying the breath with relatively simple movements of the body.
This all makes Choudhury's Standing Bow Pulling posture fascinating and very new. It seems to be based on a modification or preparation for Lord of the Dance, which itself is a recent addition to the yoga asana canon. And further, this variation continues to be deepened and elaborated until it has become essentially a new posture in its own right.
1. Goldberg, Elliott. The Path of Modern Yoga. p395
2. Swami Satyananda Saraswati. Asana Pranayama Mudra Bandha. 2012 (1969).
As yoga teachers, the words we use are of the utmost importance. This is how we transfer information to our students. People come to a yoga posture class to gain a better understanding of their practice, make progress and generally feel better. We want to help them achieve these goals.
With this in mind, there are three categories of cues we can use. Let's look at the different types of cues and how we can incorporate them.
TYPE 1: Cues that get the right result and teach people how their body works.
This type of cue gets people to move their body in the direction of the pose, while putting their mind right where the action happens. To better understand this, we'll use the example of a backward bend of the spine.
In all backward bends of the spine, we want the back muscles (erector spinae) to engage. Knowing this, a cue such as "engage your back muscles to bend your spine" teaches what to do and how to do it.
We should use this type of instruction as much as possible.
The sticking point becomes if people do not understand how to access the muscles we are asking them to use. This brings us to the second type of cue.
TYPE 2: Cues that get the right result but do not teach people how their body works.
These types of instructions get people to move in the shape of the posture, but don't put their mind in the right place. Let's stick with the backward bend example.
Often we will say "lift your chest up." This cue almost always gets the right result in the body. However, the action that makes the chest "lift up" is nothing more than the back muscles engaging! So while this instruction teaches our students what to do, it does not teach them how.
Over time this can lead to students that are very confused in their postures, and have their mind focused on areas of the body that will not help them do what they are trying to do.
TYPE 3: Cues that do neither.
Cues that do not teach what to do or how to do it, are usually born from the desire of the teacher to be creative or interesting. While it's a valid temptation, we should try not to fall for it. Our desires should never get in the way of our student's progress. Simple and clear instruction is the best road forward. The physical practice is hard enough as it is.
All instructions are not created equally. If our goal is to help people as much as possible, we should focus on the cues that will do just that. Teach them what to do and how to do it.
So many of us practice physical postures on a regular basis. In doing this, it's easy to lose sight of what these postures really are, and why we practice them in the first place.
A posture is a set of muscular engagements and relaxations. Figuring out what is happening in each position and using our muscles accordingly, is the goal of a physical practice. Once we find the correct musculature in a pose, we adjust our breathing, focus our gaze and enter stillness. Each posture is different, hence the different shapes.
Where we get into trouble is beginning to think, consciously or not, that simply getting our body into the shape of a posture is the goal. This becomes a problem when we look like we are doing a posture, but we don't have correct control over the musculature of the pose.
This often happens in a forehead to knee poses for example. We become focused on touching our forehead to our knee rather than being aware of the mechanism that rounds our spine and makes this happen in the first place. (The abs!)
Or we become focused on pulling with our arms in Hands to Feet, thinking we will get further in the pose. (Pull with the arms doesn't teach our body to stretch properly, and often leads to injury over time.)
The Ghosh style of physical practice is built upon principles of muscle control. As Bishnu Ghosh himself explained, "Controlling of any muscle is nothing but to contract and relax the muscles without any movement of the limbs or contraction of any other muscle.”
In posture practice, we should seek to develop our muscle control, remembering that the shape isn't worth making if our bodies aren't working correctly.
Five years ago Ida and I set foot in Kolkata for the first time. I was certain it would be our only visit, since the circumstances were so utterly odd and couldn't possibly be replicated. We were searching for the roots of Buddha Bose's manuscript which had been written in 1938 but never published. The reason for its disappearance was unclear, and that's what we were in Kolkata hoping to understand.
Ida and I were the second and third wheels of Jerome Armstrong, who had tracked down the manuscript through some impressive sleuthing. He didn't want to make a trip to the other side of the world alone and so enlisted our company. How could we say no?
The three of us arrived in Kolkata in the middle of the night. Our flight landed at 2 a.m. and we stepped into the hot, humid Indian darkness. The city never quiets down, and the streets were filled with drivers leaning against their yellow cabs and passing the time in conversation. We found a proprietor who ensured us he could take us where we were going, and after Jerome hilariously tried to get into the driver's seat--located on the right side of the car in India--we were off.
Even though it was approaching 4am, we insisted on locating Ghosh's College of Physical Education before proceeding to the hotel. None of us had been to Kolkata before, and our ignorance was made worse by the blackness and the fact that our GPS didn't work in a foreign country. We were confined to guesswork and imperfect commands to the driver. After a few confounded circles we found the gate, and so our Kolkata experience commenced with a predawn photo of our trio outside the College, while those who weren't sleeping looked on with disbelief and mild annoyance.
We stayed at the Hotel Neeranand, which far exceeded my expectations with its delicious breakfast--I had feared that I would be unable to eat much food simply due to its unfamiliarity--occasionally functioning WiFi and lukewarm water. To our great relief, the room had a Western style toilet, though it had no seat. It wasn't until the last day of our visit that we realized it was a mistake. Directly prior to our departure, a new paper-wrapped toilet seat appeared in our bathroom, with apologies for its tardiness. I had resigned myself to its absence, grateful for anything that flushed.
The first day began without hesitation, as we met Buddha Bose's grandson, Pavitra, and ex-daughter-in-law, Chitralekha, for breakfast at the hotel. Since Bose had married Bishnu Ghosh's daughter, Pavitra is also the great-grandson of Ghosh and Yogananda. He looks it, with a round face and piercing black eyes. They sat down across the table from us with palpable distrust. Who were these Westerners who dared to poke their noses into Bose, Kolkata and yoga? Fair enough. But Pavitra and his mother had come to meet us nonetheless, perhaps driven by curiosity or amusement. As we sat together on the roof of the hotel in the bright morning sun, they flipped through the photocopied manuscript and became more and more engrossed as they realized its authenticity and were reminded of their love for Bose and the methods of yoga. We, the imposing Westerners, quickly faded into non-existence.
Next stop: the National Library, a goliath of storage and a relic of pre-digital organization. The building is huge, with an entryway that only hints at the vast treasures hidden in the back rooms and basements. It reeks of mildew and age, of written human history that is disintegrating one monsoon at a time. On the quest for Buddha Bose's story, Jerome had stumbled upon a later publication that Bose wrote about pilgrimages into the Himalayas, named Holy Kailas after the sacred mountain. Pavitra came with us. He had never seen nor heard of this book by his grandfather. It took a couple hours of filling out forms and waiting, dazed as we were with exhaustion from travel, jet-lag and the excitement of a new world, but eventually the library staff called our number and delivered Holy Kailas.
We returned to Ghosh's College in the daytime when it was open. Muktamala, Ghosh's granddaughter who runs the school, agreed to teach the three of us a class if we came back when the school was closed on Sunday. Cost for the class would be about $20 per person, which is outrageously expensive for Kolkata. But we would pay that for a class in the states, and how often would we get the opportunity to take a semi-private lesson with BC Ghosh's granddaughter? We agreed.
The hour-long class she led us through included lots of therapeutic exercises and a handful of postures, plus a little meditation at the end. Little did we know at the time that a yoga "class" was unusual at Ghosh's College. Most yoga there was done via individual prescription as opposed to led group class. Afterward, Jerome asked Muktamala if she would teach Westerners how to do the exercises and prescriptions. Without hesitation, she agreed.
The primary purpose of our trip was a meeting with Bose's daugther, Rooma, who runs the school that he started in the 1970s, the Yoga Cure Institute. We taxied to newer neighborhoods in southern Kolkata where the school is located and were invited into the office for about an hour with Rooma and her husband. They insisted that we did not record the meeting or even take notes, admonishing us that asking questions of the teacher was disrespectful. The student simply sits quietly and absorbs what the elder deems important to impart on any given day, Rooma's husband said. It seemed that the very fact of our coming here was offensive in its audacious curiosity.
Our discussion was polite and wide-ranging. Rooma told us that they knew of the manuscript, had an original copy, and that it was never "lost." That Bose had chosen not to publish it because of errors. They did not show us their copy or offer any evidence of their claims. She told us a few stories about performing stunts in the old days, like lying across a sword while a brick was broken on her back. And she pointed us to an invaluable new character of whom we had never heard: Dr. Gouri Shankar Mukerji, mentioning offhand that he wrote an exhaustive book in German.
I was wholly unprepared for the power of 11.5 hour jet-lag, almost completely opposite of what my body expected as far as sleeping and waking. Each day was ghostly, bright and hot while my brain tried to dream. The nights were vivid and alert, only adding to the other-worldly impression of Kolkata.
That trip would not be our last to India. Since then, Ida has gone to Kolkata at least twice every year to help at the College and to do research. I have gone back about once per year. My original assumption, that this excursion would be my only one, turned out to be absurdly false. India and Kolkata are endlessly fascinating and engrossing.
Hardly a day goes by when someone doesn't ask us, "Is Bikram Yoga the same as Ghosh Yoga?" It is a valid and interesting question, as plentiful yoga systems seek to separate themselves from the competition with novel methods and attributes. The two methods are closely related, since Bikram Choudhury learned at Ghosh's College. But there are some fundamental differences that keep the two systems from being synonymous.
First, let's look at what they have in common.
Most of the exercises in Bikram Yoga are recognizably from the Bengal region of India, where Ghosh's College is located. The previous students of Ghosh taught these same postures and exercises like Half Tortoise, Rabbit and Standing Head to Knee. And several of the postures, like Stretching, Cobra, Locust, Bow and Corpse, are traditional yoga asanas found in older texts. Notably missing from both Bikram and Ghosh yogas are exercises like Up-dog, Down-dog and Warriors One and Two which come from South India and have made their way into most vinyasa yoga styles.
Another element shared between Bikram and Ghosh yogas is the alternation of effort and rest. Each posture is held in stillness for a brief period and followed by an equal portion of relaxation. While standing, the practitioner simply stands still, though some of the older Ghosh students insisted on lying down between exercises. During postures on the floor, relaxation happens by assuming the Corpse posture. This is a distinctive element of these styles, setting them apart from the popular flowing methods that link stationary positions with fluid movements and Sun Salutations.
It can seem obvious, but both Bikram and Ghosh yogas are fundamentally designed to help the student be healthy. This is similar to all the yoga in Bengal, where the postures are done to help the organs, circulation, digestion or some other element. They generally have a therapeutic purpose. This intention can be contrasted with many vinyasa styles of yoga that originated in the performative gymnastics of Mysore. Those styles, like Ashtanga Vinyasa and its descendant "flow" methods, have become more therapeutically focused over the ensuing decades. But the origin of flowing yoga was performative.
Now, let's look at what is different between Bikram Yoga and Ghosh Yoga.
The method of Bikram's yoga is largely defined by its style of instruction, the rote utterance of prewritten commands. Teachers of the style can be judged by the quality of their "dialogue." Many paraphrases and copycats have popped up, but Bikram's original is still considered by most to be the gold standard. This rote instructional style is nowhere present in the teachings of Ghosh Yoga, where the majority of verbal instruction is simply counting the duration of each exercise.
Also central to Bikram's style is a heated room, a characteristic that finds no expression in other manifestations of Ghosh's style. In India, they turn on fans or air conditioning when the day gets hot, or they forego the scorching parts of the day altogether.
A SET SEQUENCE
The two differences above are somewhat peripheral to the essence of the methods. The irreconcilable difference between these two systems is Bikram Yoga's unchanging set of exercises. The same 26 postures are "prescribed" for every student no matter their age, ability, experience, goals or ailments. Central, indeed fundamental, to the Ghosh system is a unique prescription for each student. It would be unheard of to assign the same practices to different people, especially without learning their strengths and weaknesses.
Because Bikram Yoga is defined by its specific and repeated set of postures, and Ghosh Yoga is defined by its attention to the individual, it is impossible to conclude that Bikram Yoga and Ghosh Yoga are the same thing. They certainly share several key elements, namely their postures, the alternation of effort and relaxation, and therapeutic intent. But the defining characteristics of Bikram Yoga like rote instruction, added heat and especially a single unchanging set of exercises separate it substantially from Ghosh Yoga.
Camel Posture, Ushtrasana, has at least 300 years of history in yoga texts. But the posture changed drastically in the mid-20th century from the traditional prone position (as pictured above) to the kneeling backbend that most modern yogis will recognize.
This shift from prone to kneeling happened over the course of a few decades between 1920 and 1960. Prior, Camel Posture was a posture done on the belly. After 1960 it is done on the knees. In between, one might find instruction for either.
Below we have elaborated 8 versions of the posture that show its irregular progression through these decades.
Buddha Bose (1938):
Bose instructs the posture as in the Gheranda Samhita, lying on the belly. Like many of his other instructions, Bose draws directly from Sivananda, comparing the posture to Dhanurasana, Bow Posture. Sadly, Bose does not have a photo.
"Lie on the abdomen...bend the legs backward from the knees...with the hands firmly grasp the ankles. Now lift the head." The only difference between the two postures, he says, is "do not raise the knees and thighs off the floor" in Camel.
It is possible that these two positions are unrelated, connected only by their name. It is difficult to explain why the abdominal Camel Posture was phased out at the same time as the kneeling Camel Posture was phased in. Since about 1960, the kneeling version is ubiquitous. But the older texts including the Gheranda Samhita and those by Sivananda, Buddha Bose and Yoga Mimamsa clearly instruct the same position, lying on the belly with crossed legs. Sita Devi's book from 1934 is the outlier here, with instruction of the kneeling version in such an early decade.
Also difficult to explain is the divergence between Bose and Mukerji, who were both students of BC Ghosh in Kolkata. In the 1930s, Bose describes Camel as lying on the belly, while Mukerji does it kneeling only 30 years later in 1963.
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
- The 113 Postures of Ghosh Yoga
- Make the Hamstrings Strong, Not Long
- Understanding Chair Posture
- Lock the Knee History
- It Doesn't Matter If Your Head Is On Your Knee
- Bow Pose (Dhanurasana)
- 5 Reasons To Backbend
- Origins of Standing Bow
- The Traditional Yoga In Bikram's Class
- What About the Women?!
- Through Bishnu's Eyes
- Why Teaching Is Not a Personal Practice