The Joy of Exercise

Strengthening and Stretching

We know that each Yoga exercise is initiated from a neutral spine — and this alignment ensures that a balance of muscle action is achieved around each and every joint and in and out of every movement. Muscles can only pull on bones and joints —they can’t push. So all muscles work in pairs, and when one muscle is contracting around a joint, its opposite number is stretching. In order to maintain a perfect balance, it’s important that the muscles are strong enough to hold the joints in a stable position — and also long enough to allow them to travel through their full range of movement. The fascia also plays a big part in this, through its connection to the muscles.

The health and smooth functioning of the entire body relies on the interplay of strong flexible muscles, the fascia) connections and also the connections to the brain. These, of course, are handled via the central nervous system, which creates a focus and connection with the muscles for that all-important function of the feedback system from the brain to the body.

So you can see now how important it is that any exercise strengthens the muscles that we stretch — and stretches the muscles that we strengthen. Mainstream exercise often loses sight of this vital balance between stretching and strengthening. In Yoga, however, we take the burden off over-used muscles and gently increase the load on those which are under- used, focusing on attaining a perfect balance of these vital components of physical fitness and wellbeing.

Endurance

Throughout the practice of Yoga we are constantly building endurance in the musculo-skeletal machine which is the foundation of the body, in order to enhance stamina of both mind and body. As we’ve already learned, Yoga gives particular attention to the pelvic floor for its all-important role in core stability— providing the base, strength and stamina needed for safe and effective movement. But building endurance within the muscles is also vitally important, to prevent muscle fatigue and encourage all the body’s systems to function as well as they possibly can.

Increased levels of stamina boost the body’s natural defences against injury and illness and improve the health of the heart and lungs (called cardiovascular health) as well as general fitness levels.

I like to complement my regular Yoga practice with an aerobic activity to further boost my cardiovascular fitness. Any exercise that gets you slightly out of breath is ideal — walking, running or cycling, for instance. Personally I prefer to take my aerobic activity outdoors, so that I can benefit from the fresh air at the same time. Walking in the mountains or along a beach is my favourite, where the beauty of nature feeds my soul as well as my body. But it’s important to remember to build up your endurance slowly— and never to push yourself. That way you’ll guard against injury, and the results that you’ll achieve in the end will be long-lasting— and well worth your patience and effort.

Relaxation

Taking the time to relax for a period of time at the end of a workout is just as important as all the hard work you’ve put in. Learning how to really relax your muscles is as crucial to your health and fitness as learning how to contract them properly. Letting your body completely relax and let go allows the body to absorb all the effort you have just put in, and ensures that all the systems and functions of the body come slowly and gently backinto a neutral state. There should be no forced contraction of the abdominal or pelvic muscles —the belly should be completely soft, like jelly. In a gentle healing, the physical and mental benefits of our Yoga workout embrace both mind and body during this relaxation phase, continuing to streamlineand lengthen the body, and calming and soothing the nervous system. The body is completely relaxed, the mind is clear and calm and there is a feeling of peace, sensing the breath as it comes into the body, and sensing the breath as it leaves the body.

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Category: Exercise, Fitness, Outdoor, Relax, Workout, Yoga

Tags: balance, body, endurance, Exercise, Fitness, health, mind and body, muscles, nature, personal, sensing the breath, travel, work, Yoga