Cracking, cramping & twitching in yoga

Our body gives us some signals when something is not quite right. When we are too busy, we ignore the signals and keep moving forward. Yoga is a magic to me  as I give myself a pause to listen to all these little signals. I like putting Toe Stand pose into my yoga sequence as this pose stretches our toes, improves balance and strengthens our legs. Have you cracked your joints in this yoga pose? Child pose is supposed to be a relaxation pose. Why are the feet cramping? Boat pose improves our balance, but why the legs are shaking/ twitching so much? Are we ok?

Cracking

Cracking seems a bit awkward in a group yoga classes, but somehow gives the joints a sense of relaxation. The sound is created by the gases inside the synovial fluid, which reduces friction between the cartilages of the joints during movement.  When we come into or out of the yoga poses, gases, (including oxygen, nitrogen and carbon dioxide) are escaped from the synovial fluid. When we stretch the joint capsule, gases are rapid released as bubbles causing the cracking sound.

Cracking seems normal in yoga practice but we should not keep trying to pop one’s joint. This creates hypermobility and leads to instability in the joint. This instability can cause the surrounding musculature to tighten up to support the joint. Also, if there is pain associated with a cracking noise that may be other physical issues that seeking health professional is required.

Cramping

Cramping happens when we stretch the muscles in ways that it is not used to. We don’t stretch the top of the feet in our daily life. Many of us get cramp up when we enter Hero pose. Muscles cramps can develop due to imbalances in various body salts, sodium, potassium, calcium and magnesium. When you are sweating out more water, sodium and potassium then you are taking in, those losses can make the nerves that signal your muscles to contract or relax extra sensitive.

In 60-minute yoga class, we usually plan the class with 15-20 mins warm up, so everyone slowly raises the body temperature, gradually increases muscle elasticity, gets the blood, oxygen and other nutrients flowing to the muscles.

Some people experience in stomach cramp when bending forward. Our internal organs are also muscles. Keep hydrated but do not eat 30 mins before yoga. The gastrointestinal tract and other muscles do not compete for blood flow.

Twitching (Shaking)

My upper arms used to be quite weak. I thought my arm was going to break off in my first side plank pose. It was twitching so much and eventually I fell on my elbow.  Muscles are made up of fibers that the nerves control. Some of the fibers rest while the others work in yoga poses. For example, in boat pose, we activate abdominal, adductors and quads. Stimulations to the nerves cause your muscle fibers to twitch. Twitching can occur because lactic acid accumulates in the muscles used.

As your muscles get stronger from regular practice, the fibers learn to co-ordinate. Twitching will disappear till you enter a more advanced yoga pose. Little twitching has no harm, and it is a way to build physical strength. However, if that is too much, back off from the pose. We don’t overdo. Strength will come over time.

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