59When Not to Yin
Yin yoga may not be appropriate for everyone. Someone with hypermobil-
ity is one example. Hypermobility, sometimes known as double-jointedness,
describes joints that stretch farther than normal. Hypermobility is the opposite
of limited range of motion. It is estimated that hypermobile joints occur in 15
percent to 20 percent of the population.
Hypermobility can be a result of the anatomical shape of ones bones or a
connective tissue defect, such as Ehlers-Danlos syndrome, Loeys-Dietz syn-
drome, and Marfan syndrome. These conditions can create abnormal joint
stress, causing the joints to wear out. These worn-out joints can lead to osteo-
arthritis. Hypermobile joints can be easily injured and contribute to muscle
fatigue, chronic pain, and even permanent disability.
Hypermobile joints need to be stabilized. During movement, people with
hypermobility must diligently activate the muscles around the joint. This typically
involves the contraction and engagement of muscles to avoid collapsing into
a joint. Because yin yoga’s physical emphasis is on stretching the connective
tissues, it can create problems for people who are hyper-flexible, but it also
provides all the benefits of activating the parasympathetic nervous system
(Birney 2016). What should this population do?
People with hypermobility, who don’t need to stretch, have a couple of
options when practicing yin yoga. They should do poses intelligently and use
props to support the body. Learning how to do this requires studying with a
knowledgeable teacher. The other option is to choose yin yoga’s close relative,
restorative yoga. As we explore in the chapter Developing a Personal Practice,
restorative yoga also supports the body with props but, unlike yin yoga, the
emphasis is never on looking for the edge of the stretch. A last option, when
looking for a way to align with a yin energy on a mental level, is to develop a
meditation or mindfulness practice. For more information on meditation refer
to chapter 6, Pranayama and Meditation.
Another instance of when not to yin is during an acute injury. The two clas-
sifications of injury are chronic and acute. Chronic injuries develop slowly, take
a long time to heal, and present mild symptoms. Acute injuries are the result
of a sudden traumatic event such as a collision or fall and can occur while play-
ing sports, while exercising, and during an accident. Common acute injuries
are sprains and strains, torn ligaments, swelling, fractures, and dislocations.
Symptoms of acute injuries include sudden, severe pain; swelling; inability to
bear weight on the foot, ankle, knee, or leg; sudden loss of movement; severe
weakness; and a bone visibly out of place. Someone with an acute injury should
consult a doctor before starting a stretching program to ensure sufficient recov-
ery has taken place. Keep in mind that as frustrating as injuries can be, they are
also great teachers. They often teach us to slow down, be more caring, and to
bring more yin energy into our lives.