Ask the Expert: your question answered by Heather Elton!

This month our Ask the Expert for July Heather Elton answers a question sent in by a fellow yogi. Heather has been practicing yoga since 1986, and is currently teaching Ashtanga and Vinyasa Flow yoga in London. She also teaches on international yoga retreats and workshops, including teacher training in Goa.

Q: I have a Sacral illiac joint injury flare up!
I have experimented with specific asanas to support and strengthen this area, but it still remains. What is your advice?

A: Inflammation of the Sacroiliac (SI) joint is believed to be caused by a disruption in normal movement of the joint. If there is inflammation in the SI joint then the portion of the sciatic nerve that runs directly in front of the joint can also be irritated. The area is very complex and if you feel no relief from my suggestions below, it’s important to seek expert medical advice.

Sacroiliac (SI) joint problems are common for yogis, especially those who practice ashtanga. I suffered from chronic sacroiliac pain for two years early on in my practice and received chiropractice treatments as well as other forms of therapy. It was during a private yoga session with Glenn Ceresoli, an Iyengar teacher from Australia, that the problem was finally solved . He told me to do Supta Padangusthasana (Reclining Big Toe Pose) against the wall. The effects of this posture were immediately beneficial and I did it daily for six months. To this day, I’ve not had sacroiliac problems again.

To do Supta Padangustasana, lie down on your back with your legs straight and push both feet against the wall. It’s important to have the same pressure on the legs as if you are standing upright, so you can work the legs properly. Make sure the spine is straight, the sacrum is moving towards your heels, and the shoulder blades are moving down your back towards your waist. Relax the head and let the chin drop towards you throat to lengthen the back of your neck. Then, raise your right leg and place a yoga belt over the ball of the right foot, so that the foot is straight and the mounds of the big toe and little toe can be activated. Pull the little toe down towards your right ear. Do not take the right leg further than 90 degrees. It should be completely straight. Once you are in the pose, try to extend your right sacrum towards the wall and push your right thigh away from your chest. The left leg should be working strongly with the left thigh rolling inwards. Continue to push the left leg into the wall and try to get the back of the thigh and knee on the floor. Stay a few minutes in the asana and then do the other side. Don’t forget to breath. Expand the ribcage on the inhalation and contract it on the exhalation. Breathe through your nose and focus on the breath.

Once you’ve completed Supta Padangustasana on the right side, move right leg to the right into Parsva Supta Padangustasana. It is important in this asana that both SI joints, especially the left one, remain on the ground. You can attach the belt around the right foot and put the long end of the belt securely under your shoulder blades. Then pull on the belt to bring the leg into the hip. (This is a nice way to support the weight of the leg.) The right thigh is externally rotated and the sensation is one of pulling the leg into the hip socket. It’s preferable that the leg doesn’t go to the floor. Squeeze both hips together and activate Mula Bandha. Next, cross your right leg over the body to touch the floor on the left side. This pose is excellent for sciatica. Pull the hamstrings back into the hip and lengthen the big toe forward.

Supta Padangustasana stabilises the sacrum if done correctly and lengthens the major muscle groups (hamstrings, quads, adductors and IT band) that connect the legs to the pelvis. If the leg muscles are too tight they can pull on the lower back muscles. If they lengthen there will be less pressure on the sacrum.

Virhabhadrasana 2 (Warrior II) can be especially dangerous if you lunge forward from Adho Mukha Svanasana (Downward Dog) and Janu Sirsasana (Head to Knee pose). Make sure your front hip bones are symmetrical so the sacrum can be level. Try to feel the front groins descending, the front hips lifting, and the coccyx moving downward.

Emotionally and psychologically, lower back issues often stem from feelings of being overwhelmed or having no support. The spine is your main support and when it’s in pain, you can feel very vulnerable. At the time of my sacroiliac pain, I was in a relationship that I felt was unsupportive. Interestingly, after the relationship ended, my pain also vanished. It’s important to remember that injuries arise for a reason that could be mental, emotional, and physical.

Injuries remind us to pause and analyse what’s going on in our lives. Injuries can be teachers and if you listen closely enough, they will reveal what is wrong in the connection between body and mind. It’s important to back off and not re-injure yourself, yet at the same time, learn to do your practice respectfully and gently. Yoga is therapy. 

For more information about Heather please visit www.eltonyoga.com

Keep your eyes peeled for August's Ask the Expert, who will be appearing on our blog in the next few days!