om body action, then you will force it to happen through improper alignment or inefficient biomechanics. This will lead to instability and the likelihood of injury. For example, if you can’t get extension in the upper back, you’ll create it through the shoulder and this will create laxity, which then hinders performance when applying strength and increases the chance of tearing the muscles or ligaments. So flexibility feeds into proper range of movement, which feeds into proper stability, which in turn feeds into proper force output. And because yoga has a deep understanding of anatomy, physiology, and biomechanics, physiotherapists often recommend it to their clients as they know that an intelligent practice can deal in a more holistic way with pain and rehab than many other methods.
Yoga for strength
But how can yoga make you strong? Yoga develops your stability because you create with your body a less stable shape on a stable surface. The object you are pushing against – the earth – is stable, but many yoga postures are shapes that will challenge your body to stabilise itself. This is called a OM6_SEP15_178X117_V1_LDN:Layout 1 closed chain movement. By holding shapes
with your body that have a narrow base of support (such as tree pose which requires you to stand on one leg) it will massively strengthen your stabiliser muscles. Lifting a weight requires some stability, but because the body will generally have a wider base of support, and you are moving an external object, it is the prime movers that are the major muscles working. This is called an open chain movement. Research shows that this is one of the major benefits of using your body weight as resistance – your body develops an extremely high amount of stability and control. Stability is extremely important. Force output is limited by the extent that you can stabilise. If you can’t stabilise, you won’t be able to apply force. For example, for a shot-putter, the best predictor exercise is the bench press. This exercise indicates how far they’re going to be able to throw a shot-put. In bench pressing, your ability to apply force through the chest and triceps, which are the prime movers, is limited by your ability to stabilise the scapulas. If you practice hand balancing yoga postures such as handstand then you strengthen your stabilising muscles and therefore your bench press weight goes up significantly, 9/18/15 2:54 PM Page 1 and the further you can throw a shot-put.
Strong minds
And for those in love with Vinyasa, you’ll know that the repetitive patterns of downward dog right through to up-dog present a key part of the puzzle for getting strong. You can apply the method of repeat effort to help achieve your maximal strength. So next time you decide to practice, tune into your strength by really focusing on each asana mindfully. Locate and focus on the area in your body this asana is challenging and pay attention to how this makes you feel. But remember, it isn’t always just the physical body that becomes stronger – regular practice can strengthen and sharpen our minds too.
Turn the page for the 6 postures
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