| When you ask people about the practice of yoga in | | | | resistance to the muscle group being stretched. Or |
| the West, flexibility is one of the first things that comes | | | | when the muscle being stretched contracts, it ultimately |
| to mind. Even common objections to why someone | | | | moves to a state of relaxation. |
| can't start a new yoga practice involves | | | | The takeaway with PNF is that we commonly think of |
| flexibility-based comments like, "I'm too tight." | | | | flexibility as the muscles, the connective tissue and the |
| Yoga for sure can increase flexibility, but in what | | | | joint structures. What is equally important is training the |
| ways? | | | | nervous system to relax. We have special sensors or |
| Two of the most important benefits of flexibility are | | | | proprioceptors that note changes in muscle length and |
| muscle relaxation and the ability to release stress. It | | | | even protect the body from stretching too far. This |
| may also help with performance in athletic activities | | | | action is called the stretch reflex and is initiated by the |
| and the reduction of delayed onset muscle soreness | | | | muscle spindle receptors. This can be felt during a |
| (DOMS), which occurs 12-48 hours after intense | | | | stretch or yoga pose when you experience the sense |
| physical activity. | | | | of tightness or moderate pain at the maximal edge of |
| There are multiple ways to achieve the benefits of | | | | a stretch. PNF helps the body reduce the stretch |
| increased flexibility including, static stretching, dynamic | | | | reflex mechanism. Studies show the PNF stretching is |
| stretching and proprioceptive neuromuscular facilitation | | | | able to dramatically increase flexibility in a single |
| (PNF). All types of flexibility training can be applied in | | | | session over static stretching (Moore and Hutton, 1980; |
| yoga. | | | | Prentice, 1983; Sady et al, 1982). |
| Static stretching involves a low force, sustained stretch | | | | One method of PNF stretching is the hold-relax |
| for 15-30 seconds. It uses little or no movement at a | | | | technique. This involves doing a stretch for a muscle |
| low velocity and with maximal control. Classical Hatha | | | | for 10 seconds, actively contracting the muscle |
| yoga is characterized by sustained static stretches | | | | isometrically for six seconds, then ending with a |
| held in this manner for three to five breaths. Many | | | | passive stretch for 30 seconds where the muscle will |
| researches view the static stretch as the preferred | | | | relax due to the inhibition of the muscle from the |
| method for flexibility for most people because of the | | | | previously contracted state. |
| low force, ease and safety. | | | | This hold-relax technique can be used to move closer |
| Unlike static stretching, dynamic stretching involves | | | | to a maximum edge in any yoga pose. For example, in |
| some movement. These are often sport specific and | | | | seated forward bend begin with a passive stretch for |
| used for athletic performance. They mimic or provide | | | | several breaths. The press the heels into the floor as if |
| movement rehearsal for the actual movement by | | | | you were going to bend the knee and draw the foot |
| taking the body through the range of motion at a | | | | back toward the body to contract the hamstrings. Also |
| slower pace. For example, a hurdler might run with a | | | | lift the chest to contract the back as if you were |
| slow, long stride to emphasize hip opening in | | | | moving back to a seated or upright staff pose. Hold |
| preparation for running actual hurdles. Some forms of | | | | the tension in the hamstrings and back for six seconds. |
| yoga like Vinyasa and power yoga can involve | | | | Release the tension and sink into the stretch further |
| dynamic flexibility. Many yoga classes begin with sun | | | | continuing to breathe for 3-5 breaths. |
| salutations as a way to dynamically warm the body | | | | Try this technique the next time you are doing yoga |
| and neuromuscular system. | | | | for increased flexibility. |
| PNF stretching involves alternating contractions and | | | | I teach PNF in my yoga classes in Kansas City, |
| relaxation o f a muscle group and its opposing muscle | | | | Missouri as well as to my instructors in our 200 hour |
| group. It was discovered in the late 1940s and is used | | | | yoga teacher training course that examines flexibility in |
| extensively in the rehab setting and by massage | | | | great detail. |
| therapists. The underlying theory is that when the | | | | . |
| opposing muscle group relaxes it provides less | | | | |