Probably gonna get lynched for this post but I think I'm giving informed advice and from the heart and from personal experience. Feel free to give your two-pence worth, I've asked the question for years to teachers but haven't had sufficient enough answers…here goes...
During many classes I have taken throughout the years, I have been told to keep a 'micro-bend' in my elbows and in my knees so as not to 'hyper-extend'. Thing is, yes I do hyper-extend, that's my body's make-up, it's its natural holding pattern, but, I've been practicing yoga now for what, 7+ years and I think have a good enough understanding of my own body, not to have to be told to keep a bend in my arms and legs, which let's face it, feels unhelpful and bloody awful.
Now, don't get me wrong, I understand the need to teach beginners who have hyper-flexible joints not to hyper-extend them, because it could cause further instability. But I have a problem with the instruction 'keep a micro-bend' itself. What is a 'micro-bend'? One millimetre? One centre metre? Enough of a bend so your teacher can see you're bending your flexible bits? I can understand teachers are trying to ensure the safety of their students and I have been one of those teachers. However, I just don't think it's helpful and I've changed my mind.
In my own personal experience, keeping a micro-bend, of whatever degree, in my hyper-flexible joints, actually creates, rather than reduces instability. For me, the instruction should be, 'do not hang in your joints' or something similar and to that effect. 'Hanging' meaning, allowing the joint to extend to its maximum potential without engaging the muscles around the joint to keep it stable. Basically, what you don't want is to be in downward dog say, 'hanging' in your elbows, and some guy to fall out of a handstand into you whilst you have no 'strength' in the joint and your arm snaps in half! Nice thought...
Paul Grilley appears to be the only yoga anatomy teacher to agree with me. I've asked the question to many others and they all say, 'must keep the micro-bend'. Not helpful. Are any of you hyper-flexible?
So I'm gonna take this even further. Having had the 10 series in Rolfing, having had my entire body re-aligned, I can finally feel energy flowing, where once it just did not. I can feel energy flowing from my toes to my groins, I can feel it flowing through my hyper-flexible knees. I can feel it flowing from my thumbs to my armpits and up through my hyper-flexible elbows. I can feel it. Do not try and tell me I can't. BUT when, I am told to keep a micro-bend, I cannot feel the energy flowing. When I press my knees back in downward dog I feel the energy, when I press the knees back in paschimottanasana I can feel the energy. When I bend them…nothing. Stagnant.
Now I'm not anatomical expert. I just know what I can feel. I believe that the postures we do day in, day out, we should try and do them so, just like in Rolfing, your body is working in its most efficient manner. We should be, in my opinion, trying to, at all times, align the body with gravity so it works most efficiently, continually encouraging the body to work towards its vertical axis, creating a sense of lightness, as if we are being lifted up through our joints rather than gravity pulling us down. Chronic holding patterns take a lot of energy to maintain, for me, the 'micro-bend' takes a lot of energy to maintain.
I spend most of my practice at the moment indulging in these new subtle body sensations, which I have been afforded, due to structural integration. Releasing restrictions I had in my body, my knees especially after suffering trauma, have directly stimulated energy channels, which I never believed existed. This increase in energy, has, changed my life, changed my outlook on yoga, the energy body and the way I look at consciousness and psycho-spirituality. We work on the body to change the mind, no? Of course be careful, work on strengthening the muscles around your hyper-flexible joints, but don't let the uninformed, non-hyper-flexible yoga teacher block your path to greater energetic awareness.
“True verticality, the goal of Structural Integration, is a functional phenomenon,
a line around which the body’s energy fields balance. They manifest
in real myofascial material structures…The vertical expresses an energy
relation between Earth and sun.”
- Ida P. Rolf, PhD.