1. Connect Your Breath With the Movement
The main concept that separates yoga from general exercise is its emphasis on combining deep breathing with the postures. The goal in yoga is to be 100 percent present throughout the entire practice. During traditional exercise programs it can be easy to let the mind wander to other thoughts. However in yoga, you keep bringing your attention back to the breath and away from other thoughts. This not only helps to relax your mind, but it also helps your muscles relax as well. By taking deep breaths and focusing on your body the muscles will relax and lengthen. Also, your body and muscles tend to naturally relax as you exhale. So the calmer you are when holding yoga postures, the more your muscles will let go of tension and lengthen.
2. Avoid Bouncing as you Hold the Postures
Your muscles contain stretch reflexors. Their purpose is to monitor pressure on the muscles and to signal the brain if there is a chance for injury. If the brain believes the muscles will be injured, it sends signals that cause the muscles to tighten and contract to protect themselves. This process can occur if you bounce when stretching. By bouncing you are inconsistently pulling on the muscles and this will cause the brain to send signals to tighten the muscle instead of letting it relax. In contrast if you hold the stretch or posture still, the muscles can let go into the stretch. If you wish to stretch more deeply, use your breath and on the exhale move slowly and deliberately deeper into the posture and then hold it still again. Each time you wish to deepen the stretch repeat this process.
3. Use Yoga Straps or Blocks for More Challenging Postures
If you do not have a yoga strap you can also use a towel or sheet. Some postures can be very challenging and if your body is tight in the shoulders, back or legs you may not be able to get into the posture with good alignment, or at all. In these cases, using a yoga strap or block will help you get into the posture fully. As you continue to work with the yoga strap and block, your flexibility will increase and you may no longer need to use props. Many yoga postures can be modified with a yoga strap and block and most forms of yoga will teach you how to use them in various postures. Since everyone's body is very different, it is best to work in person with a teacher to make sure you are using correct alignment.
4. Try Restorative Yoga Postures
Restorative yoga postures are poses that are done using blankets, pillows and bolsters to support the body. Many typical yoga poses can be done this way. Many times when holding yoga postures there is some muscular tension as you work to maintain the posture. With restorative poses, since you are being supported by the props, you do not have to hold yourself in the pose and the muscles can fully relax. The more your muscles can relax as you stretch, the more your flexibility will increase.
5. Attend a Heated Yoga Class
While Bikram yoga is the primary form of yoga that practices in a heated room, any style of yoga can be done this way. Some styles of yoga heat the room to over 100 degrees Farenheit while others do not heat the room as high. It is good to try several different styles and studios to find the right class for you. The benefit to heated yoga is that your muscles are very warm and therefore more receptive to the stretches. Think of your muscles like molding clay. When it is comes out of the box it is cold and hard to manipulate. Then if you rub it in your hands and warm the clay, it becomes easier to stretch it and lengthen it. Your muscles respond in the same way. As your body temperature increases, your muscles are more receptive to being stretched. Given this, your body can more easily move into more challenging postures and deeper into general stretches allowing the flexibility of the muscles to improve faster then during a non-heated class.
Member Comments