Protecting the SI Joints in Your Yoga Practice

As part of your yoga practice, you are likely to use the SI joints, or shoulders, hips and knees. These joints are prone to injury as they are in a vulnerable position when in use. In addition, they are often used in combination with other joints. In yoga, specific poses often involve one or more of the SI joints. Therefore, it is essential to protect these joints as they are prone to injury if in poor condition.

When we talk about yoga postures, we often talk about them in the context of a physical practice. But what do we really know about how they affect our bodies? As we age, our hips and SI joints experience damage that can lead to osteoarthritis. Those of us who are suffering from this painful ailment often turn to yoga as a way to heal and rejuvenate the body, but this poses a problem of how to keep the SI joints healthy as we practice. Let me explain.

The SI joint is a tiny joint at the end of our thigh bone that acts as a pivot for your thigh. It is also referred to as the hip joint. This joint is very prone to injury and has the potential to be a source of pain for people who practice yoga. But what causes this injury and how can you protect it?

In Bound Angle Pose, do you have consistently uncomfortable tight hips? Is your groin irritated during Warrior II, causing your front knee to buckle? What about low back discomfort or trouble getting up after a lengthy period of sitting?

While these symptoms aren’t always indicative of SI joint dysfunction, it wouldn’t hurt to understand a bit more about the bones you’re sitting on and all the wonderful job they perform to keep you upright after reading this.

Let’s take a closer look at this often ignored and/or misunderstood issue that appears to be sweeping the yoga world of chronic injury these days.

We’ll go over basic anatomy, figure out why this region is so susceptible, and give you a few quick techniques to help you consciously align your spine, stabilize your pelvis, and keep you sitting (and standing) beautifully.

Anatomy and Physiology of the SI Joints in Condensed Form

The sacroiliac (SI) joints connect the sacrum, a bone at the base of the spine slightly above the tailbone, to the pelvis. The SI joint has a relatively restricted range of motion since its purpose is to balance the heavy weight from the torso on the legs and to connect the upper and lower bodies.

This joint is stabilized by a complex network of ligaments (sacrotuberous, sacrospinous, interosseous, long dorsal sacroiliac, and iliolumbar) and muscles (multifidus, gluteus maximus, transverse abdominis, piriformis, diaphragm, and pelvic floor muscles).

Because the SI joint is located in an area of the body with a lot of activity—a slew of muscles and ligaments near the base of the spine, also known as nerve central station—pain that manifests here is readily misunderstood, leading to years of futile therapy and treatments.

Of sure, yoga may be very beneficial, but only when done correctly and with caution.

Injuries to the SI Joints are caused by a variety of factors.

Because the SI joint is so densely innervated, pain may appear in several locations at once, making it difficult to pinpoint the source of the discomfort.

A history of severe injury, arthritis, pregnancy, or even simply plain ol’ genetics, on the other hand, may suggest that something was already simmering under the belt even before you began your yoga practice—and now you must practice yoga with mindfulness.

Yogis are always coming up with fresh and interesting methods to stretch. The most flexible members of the group, on the other hand, may find it difficult to know when to stop pushing the limits of flexibility and instead focus on the importance of boundaries, anchoring, and developing strength.

A experienced yogi may be more prone to SI joint problems as a result of stretching past the point of safety (muscular tension) and into the danger zone of connective tissue breakdown (ligaments).

When avascular regions are broken down, they do not recover as lean and mean as muscles do; instead, they lose flexibility, resulting in decreased stability or, worse, recurrent damage.

Do’s and Don’ts for the SI Joint

Keep in mind that what may cure can also harm in this instance, so although forward folds, asymmetrical postures, and twists can offer comfort and avoid future SI issues, they can also injure or aggravate current conditions.

Here’s a short guide to keeping your asana healthy and optimum for your SI joints:

  • DO NOT drag yourself further into forward folds by using arm leverage.
  • Before trying any deep forward fold, twist, or backbend, be sure you’ve warmed up properly.
  • DO NOT refuse to modify Standing Forward Folds by bending the knees or sitting on blocks in Seated Forward Folds.
  • DO switch between asymmetrical postures often, balancing the right and left sides. Your spine is starved for symmetry. This is true whether you sit at your computer and cross one leg every time, or if you throw your bag over the same shoulder every time!
  • DO NOT hold your breath during asana because it restricts access to the transverse abdominis and diaphragm core muscles, which are required to support the sacrum.
  • DO maintain your pelvis in neutral throughout twists, that is, square your hips while standing and ground both sit-bones when sitting.
  • DON’T practice rashly, but also don’t be too strict. Remember that the SI joint requires room and mobility, even if it is very little.
  • DO use your natural range of motion to lead you into and out of each position, and let your breath guide you.

Many practitioners and instructors only search for the SI joint when it causes difficulties, but remember that in this instance, knowledge is power, and we can all learn from one another.

Whether you have chronic back pain or have made it this far in your yoga practice without injury, pay special attention to the holy sacrum and your spinal alignment this week.

If yoga has taught you anything, let it be that you may experience pain-free living and breathing, and that profound healing is not just a distant prospect but also a reality, thanks to mindfulness. yogi, keep standing tall and smiling!

SI Joint pain is a tricky thing to manage. It often occurs after an injury or is the result of being improperly aligned in a yoga pose. Fortunately, a yoga practice offers a number of options for pain management and relief. By using the right techniques and alignment, you can greatly reduce the chance of pain in the SI joints.. Read more about yin yoga for si joint pain and let us know what you think.

Frequently Asked Questions

Is yoga good for SI joint dysfunction?

Yoga is a great way to improve your SI joint function.

How can I protect my SI joint?

The SI joint is a ball and socket joint that allows the upper arm to move in a circle. It is located at the top of your shoulder blade, and it can be injured by overuse or trauma. To protect this joint, you should avoid repetitive overhead motions such as throwing, swinging, or lifting heavy objects. You should also avoid activities that cause pain in your shoulder area.

What exercises are bad for SI joint?

Hip flexion, hip extension, and lateral flexion are all bad for SI joint.

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