Yoga Journal recently ran an article on the safety of jumping back to plank or chaturanga. What I loved so much about this article is not just how it discusses the anatomy involved in performing jump backs, but how they visited an Applied Biomechanics lab to take actual scientific measurements of the impact on joints when jumping back to plank and chaturanga. Their data showed that there was no more force placed onto the joints than as if you were walking. The article goes on to say that hopping back is perfectly safe if you can hold plank properly without sagging in the belly. The same goes for hopping back to chaturanga. I stand with the quiet rule on this. If you can't hop back without making a sound, then you should work on your core strength and skip the hopping.As a research scientist, I want to see this experiment done with non-seasoned yogis because this is the side of yoga that I can totally relate too. What's the impact of hopping back if you don't have proper form? How can teach my students to stay safe in hope backs?
Yoga has some stigmas and one of those is the whole hippy dippiness of it. I mean, Yoga Journal followed the anatomy article with an article on crystals and their healing powers. You guys know me and know how hard I rolled my eyes at this. The only time I was not fully engaged during my yoga teacher training was when we got to the not scientific lulu stuff like auras and energy bodies. I was all in on those lessons that focused on the anatomy of the human body because I could see it in action. I could place my hand on the body part that was working and feel the muscle working. I could also look at the scientific studies and publications about yoga. There are many many NIH funded research programs that involve studying the effects of yoga on health. There is published data that shows both the pros and cons of a daily yoga practice. For instance, studies have shown that yoga is a great exercise for relieving low back pain. Pranayama or breathing practices yoga was taught to relieve asthma when in fact there is no evidence that yoga improves asthma. Pro. Con. All scientifically based research.
The yoga we see today is not the original yoga. It has and continues to be modified to make poses safer and more accessible and even to fit trends. Yoga battles with preconceived ideas from non-yogis. There are people who believe yoga is a religion. There are many who think you have to be flexible to do yoga. There are people who think yoga is sitting in lotus with your eyes closed while chanting. Linking actual scientific research with yoga is a pretty powerful tool for battling those preconceived ideas. When I tell my students that chanting "Om" can be good for them I can point to a scientific study in the American Journal of Respiratory and Critical Care that shows that humming increases the production of nitric oxide in the nasal passages. You end up humming as you chant "Om". The extra nitric oxide helps you fight of sinus pain and infections.
I like have scientific evidence to back up some of the lulu sounding things I say.