WHY MICRO-BENDS MATTER
Joint protection is critical in yoga to prevent injury and ensure longevity in your practice. Micro-bends in the knees, elbows, and other joints keep the muscles engaged and avoid overextension. Here’s how to incorporate micro-bends into your practice.
Why Micro-Bends Matter
When you lock your joints, you place unnecessary stress on them. Adding a slight bend, or "micro-bend," engages the muscles around the joints, providing stability and protection from injury.
Micro-Bend in Mountain Pose (Tadasana)
Even in a standing posture like Mountain Pose, locking your knees can lead to strain. Instead, keep a small bend in your knees, engage your thighs, and lengthen your spine upward. This ensures your muscles are supporting your posture.
Prevent Hyperextension in Downward Dog
In Downward Dog, many people tend to lock their elbows or knees, especially if they're hypermobile. Keep a micro-bend in both your elbows and knees to ensure you’re using muscle engagement rather than relying on your joints for support.
Safeguard Your Shoulders in Plank Pose
In Plank Pose, avoid locking your elbows. A small bend in the elbows ensures your shoulders are stabilized, and you’re not placing excess pressure on your wrists and joints.
Micro-Bends in Warrior II
In Warrior II, keeping a slight bend in your elbows and knees helps protect your joints, especially if you're holding the pose for an extended period. It engages the muscles in your legs and arms, providing greater stability.
Maintain Muscle Engagement in Triangle Pose
In Triangle Pose, keeping a micro-bend in your front knee prevents hyperextension and helps you engage your thigh muscles more effectively. It also makes the pose more dynamic and less reliant on your joint structure.
Protect Your Wrists in Upward Dog
In Upward Facing Dog, locking your elbows can cause strain in your wrists and shoulders. Instead, keep a micro-bend in your elbows and focus on lifting your chest upward while pressing through your hands for support.
Engage Your Knees in Chair Pose
While holding Chair Pose, avoid locking your knees as you bend. A micro-bend engages your quads and protects your knee joints, allowing for better stability and muscle activation.
Keep Elbows Soft in Arm Balances
In arm balances like Crow Pose, keep a slight bend in your elbows to prevent overextending your arms. This also helps build the arm and shoulder strength necessary for balancing.