VAI YOGA
  • Home
  • About
  • Hatha yoga
    • Private Yoga
  • Occupational Therapy
    • Mental Health seminars
  • Chair yoga for seniors
    • Aged Care Wellness Program
  • Blog
  • Contact us
  • Shop

Share what I love

Cracking, Cramping and Twitching in yoga - Are we ok?

25/8/2018

1 Comment

 
PictureBoat pose @ Swan River, WA
Our body gives us some signals when something is not quite right. However, we are too busy in this modern lifestyle. We ignore the signals and keep moving forward. Yoga is a magic to me  as I give myself a pause to listen to all 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 ever cracked 3 times in this yoga pose? Why are joints cracking? 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? 
 
Cracking
Cracking seems a bit awkward in a group yoga classes, but somehow gives my 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 rapidly 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 conditions.
 
Cramping
Cramping happens when we stretch the muscle 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 than 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, I 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 thus do not compete for blood flow at the same time.
 
Twitching (Shaking)
My upper arms used to be quite weak. I kept my head down while I was in the corporate world and didn’t realise I had lost its strength. 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 try a more advanced yoga poses. 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 over do. Strength will come over time.  

​Tell me something about your yoga experience. Any questions about how your body reacts in yoga poses? 


View my profile on LinkedIn

Categories

All
Kids Yoga
Personal Life
Yoga Poses And Benefits
Yoga Teacher Training

RSS Feed

 Reference
https://www.yogajournal.com/practice/noisy-joints
https://www.yoganatomy.com/what-are-those-popping-sounds-when-i-practice-yoga-anatomy/
https://www.womenshealthmag.com/fitness/a19908409/exercise-cramps/
https://www.verywellfit.com/what-to-do-about-foot-cramps-during-yoga-3566705
https://www.healthline.com/symptom/muscle-twitch
https://www.yogajournal.com/practice/uncontrollable-muscle-shaking
1 Comment
Emma
17/3/2022 10:22:23 pm

Twitching is NOT what you say it is. When you do Yoga you are YOKING with a Hindu god. Yoga means to yoke, to tie yourself with a Hindu deity from that particular pose and prayer. These deities are demonic and that is why you have spasms, shaking, involuntary poses and uncontrollable laughter. A demon/ fallen angel has literally taken possession of your body because when you do Yoga, that is what you are asking for, to YOKE with a fallen spiritual entity.

Reply



Leave a Reply.

    Author

    Rachel is the founder of VAI YOGA and an occupational therapist. Her yoga teaching focuses on blending two powerful healings, yoga and occupational therapy solutions, to help people face practical aspects of life. 

    Archives

    July 2021
    December 2020
    December 2019
    June 2019
    February 2019
    January 2019
    December 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    April 2018
    February 2018
    December 2017
    October 2017
    September 2017
    August 2017
    July 2017

    Categories

    All
    Kids Yoga
    Personal Life
    Yoga Poses And Benefits
    Yoga Teacher Training

    RSS Feed

We Would Love to Have You Visit Soon!


Telephone

+61 466835605

Email

rachellau@vaiyoga.com.au
Copyright VAI YOGA 2020. All rights reserved.
  • Home
  • About
  • Hatha yoga
    • Private Yoga
  • Occupational Therapy
    • Mental Health seminars
  • Chair yoga for seniors
    • Aged Care Wellness Program
  • Blog
  • Contact us
  • Shop