Shin Splints In Yoga

Tibial stress syndrome, more commonly known as shin splints, is the result of repeated stress to the shins, usually from high-impact sports such as running, tennis or basketball. Certain yoga poses might also put undue stress on the tibia if not executed properly. Use proper technique when practicing the following standing poses. Consult your doctor before beginning any exercise program, or if you experience severe pain following a workout.

source

TREE POSE

Vrksasana, or Tree Pose, is a balancing posture used to strengthen the legs and improve overall balance. Stand upright on the mat with your feet together and hands at your sides. Bend your right knee and open it up to the side, lifting the foot off the mat. Shift your weight to your left leg. Inhale and raise the foot up to the calf or inner thigh as you raise your hands overhead, bringing your palms together. Breathe deeply and hold for up to one minute. To avoid unnecessary stress to the shins, do not remain in Tree Pose longer than is comfortable. Remember to breathe and take breaks between sets.

HALF-MOON POSE

Like Tree pose, Ardha Chandrasana, or Half-moon Pose is a balancing posture. It also helps to stretch and strengthen your leg muscles. Begin by standing upright on the mat, with your feet together. Inhale and reach the right hand forward as you extend the left leg back behind you. Exhale slowly and begin to reach your right hand down toward the floor. Keep the hand planted as you extend the left arm up toward the ceiling. Breathe and hold for up to one minute, then repeat on the opposite side. Do not over-extend away from the leg, which over-stretches the leg muscles. Maintain your body weight so it is equally distributed between your foot and hand.

LORD OF THE DANCE POSE

Another balancing posture that requires careful execution is Natarajasana, or Lord of the Dance pose. It improves balance and focus while strengthening the large muscles of the legs and stretching the shoulders. Stand on the mat with your feet together. Shift your weight onto your right leg as you bend the left knee. Reach back with your left hand and grab your foot, pulling the leg up behind you. Extend the right hand up toward the ceiling. Breathe and hold up to one minute, then repeat on the opposite side. Be careful not to hyper-extend the knee, placing all your weight in the lower leg. Keep the knee joint soft, and spread your toes, distributing your body weight equally.

WARRIOR POSE

Virabhadrasana, or Warrior Pose, is a powerful posture designed to stretch the whole body and strengthen the leg muscles. It requires less balance, but a bit more flexibility than some other standing poses. Begin standing on the mat with your feet together. Step the right foot forward and the left foot back. Bend the right knee and come into a lunge. Inhale and reach the arms overhead, palms together. Hold for several breaths, then repeat on the opposite side. Don't allow your knee to extend beyond your toes. You should be able to see the top of your foot in Warrior Pose. Lunging too deeply can result in injury to the knees and shins.