Movement is the Lubricant

The human body is designed for movement. It seems the more we move, the better we move. In the more variety of movement the more agile and less prone to injury we become. Here in lies one of the many gifts of a well rounded yoga practice.

Developing a well rounded yoga practice is no small task. One would need some understanding and inclusion of the six big categories of poses; standing poses, twisting poses, balance poses, forward bending, backward bending, and inversions. However there are often times when a full practice is not possible. This is when an understanding of neuromuscular physiology can help us choose the best yoga poses to get our “stuck“ places moving again. Watch this video for simple relief of neck tension, then read on!

The Magic of Reciprocal Inhibition

The principle of reciprocal inhibition describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint. Therefore, every time we take a step the psoas and quadriceps muscles contract to pull the leg forward and the hamstring muscles release on the stepping leg. The muscles of the back or pushing leg simultaneously do the opposite. Brilliant! Read a iew of reciprocal inhibition and how it applies to stretching here.

Practical Application: How to relieve lower back spasms. When the muscles of the lower back are in spasm, i.e.: overworked or over contracted, if we choose to do simple abdominal curls at the start of our practice, the back spasms will diminish giving us almost instant relief. For more guidance on best practices for yoga for lower back pain, check out my book… Healing Our Backs with Yoga: an essential guide to back pain relief.

The Golgi Tendon Organ Conundrum

The Golgi Tendon Organs are small circular bodies located at the distal ends of each muscle spindle. Their job is to make the muscles contract. The problem arises when they get stuck in the “on” position. When you find a muscle is really painful to stretch it is likely stuck in the on position. This is sometimes known as bracing where a muscle contracts either to protect a joint, as a response to overuse, or to protect us for emotional reasons. There is even a behavioral therapy in psychology called reciprocal inhibition, where an incompatible or opposite emotion is evoked to overcome a fear or anxiety to establish a new response to an old stimulus.

To release a muscle that is chronically in spasm, the appropriate action is to actually contract the muscle further which allows it to switch back off, i.e.: return to neutral.  Then when we choose a yoga pose to actively contract the opposite or antagonistic muscle, the once spastic muscle will more willingly stretch to a longer resting length. This is how reciprocal inhibition can be used to restore neuromuscular harmony and functionality between any given muscle pairs. (watch the video in this blog)

Anatomy of Movement Workshop: August 23-25, 2019

A dynamic, integrated approach to the study of anatomy and the musculoskeletal system in relation to the functional movements of the human body in yoga poses. Improve your skills as a yoga teacher. Create ease for yourself and your students!

Join Lillah to skillfully learn . . .

• how to access the principles and sets of muscles that create harmony and ease of movement. 
• Study the new research on fascia and it’s importance in movement
• How to apply the principles of dynamic alignment and cueing for the most effective yoga poses

August 23-25, 2019  – A 300Hr teacher training open to all dedicated students with a minimum of one year of consistent practice. Studio – Integrative Yoga Therapy studio • 101-P NE Main St • Easley, SC 29640  To Register: Integrative Yoga Mind Body Page.

Can’t make it this time?  Join Lillah’s Yoga Wisdom Membership for continued yoga guidance and inspiration.