The body is meant to move, act, and function in roughly the same way for each person. Slight tweaks to the body’s anatomical plan, however, create situations that we need to modify individually for our yoga practice.

A hyperextended elbow joint is an example of anatomical conditions that require more attention.

What is hyperextension of the Elbow (Hyperextension)?

The elbow is a hinged joint made of three bones: the humerus (upper arm), the radius, and the ulna (lower arm). Tendons and ligaments hold the joint together.

Anatomically, the arm should form a 180-degree angle when you straighten and extend your elbow joint. Hyperextension is when the joint extends beyond 180 degrees.

What’s wrong withWhat’sextending elbows?

Nothing at all. This may not affect you in everyday life. Some of us are hyperextenders by nature. Hypoextenders are a rare term, but some of us will be naturally hypoextenders.

Over time, hyperextension, whether natural or during exercise, can weaken and wear out the cartilage, capsule, and joint.

What are the symptoms?

Repeatedly using a hyperextended elbow joint during yoga poses can damage soft tissue. You may feel pain, or your arm muscles may spasm. Numbness or loss of strength in the arm may also occur.

Hyperextension symptoms are often treated with rest (lots and lots of rest) and icing. If the damage is too severe, surgery may be advised.

How to avoid hyperextending the elbow joint

Avoid “locking-out” in a fully extended arm with”ht-bearing “position.

When you lock out the joints, the muscles are not involved in supporting the pose. To support your pose, engage the muscles around your joints as much as you can.

Yoga poses that avoid locking out include a Handstand, Downward Facing Dog, and Side Plank.

Balance opposing forces

When elbow hyperextension is present, the arm will have a larger external spiral. Balance the external spiral by adding an internal spiral. In poses that support the body’s weight, add weight and grip the thumb and forearm sides of the hand. The index finger can be used to counteract the hyperextension of the elbow by adding weight.

Yoga poses that engage the spiral include Downward-Facing Dog and poses like Cat and Cow, which are warm-up poses done on hands and knees.

In positions where the arms are raised above your head, add a small bend to the elbow.

This tip is for people whose hyperextension causes some discomfort.

Yoga poses that incorporate microbeads include Warrior I (the warrior pose), Crescent Lunge, and Tall Mountain.

Pull the top of the humerus (the upper arm bone) into the shoulder socket.

It will engage your back muscles and help you avoid overstretching or locking your shoulder girdle. This, in turn, helps your arms find the support they need so that the elbow joints don’t compensate for a lack of engagement.

Yogadon’ts that engage the humerus in the ball-and-socket joint of the shoulder girdle include the high Plank, the beginning of Chaturanga when you move from a high to a low pushup, and the Downward-Facing Dog.

Do you tend to hyperextend your elbow? What has helped you maintain a safe yoga practice?