Backing Off

I have been having a lot of hip subluxation issues since I had a bad fall on our icy deck in early December. So I have decided to ease off a little during my yoga practice! I plan to...

• not do the splits (monkey pose) I will do half splits instead

• I will not fold as far forward during my wide legged forward folds (this kind of pose carries a subluxation risk for me due to hEDS diagnosis) although this pose is easy for me it is a hip opener and I certainly don't need my hips under any strain right now. 

Photo 2021: I can easily fold to elbows on floor

So this is my regular yoga practice plan currently:

This PDF is available for FREE download from my website (link in left sidebar to download webpage)

I have a hypermobility spectrum disorder which means I must take extreme care when doing yoga to ensure I care for my joints and prevent dislocations and subluxations (partial dislocations).

I had significant lower back pain Sunday all day and at about 8pm was finally able to get my left and right hips to clunk back into place by doing side lunges which eased my back pain thankfully! It was the first time that I can ever remember my right hip subluxing let alone both at once! So it is time to ease off and care for my joints as I go through a flare up in symptoms possibly due to my fall in December. 

Yesterday I did 7 mins of Feet Up inversion and an hour yoga using this sequence. Only time will tell whether these slight changes to my routine will help my hips through this unstable phase. 

I think the biggest problem currently causing my issues is tight lower back muscles (since I hurt my back New Years Eve), which are forcing my hip subluxations. So hopefully continuing my yoga will help with recovery in the medium term.