Zen My Fitness – Linking Muscle and Mind

Quickly go tell all your non-Yoga friends that they better start doing Yoga poses if they want to build muscle …. what? I can hear you say!

There are many parts of Yoga (8 parts in fact), but here we are only concerned with the Yogic benefits of muscle stretching and body resistance training to really allow you to develop to another level of  muscle building.

Leading by example are two actors (with nicely buffed bodies) that regularly practice this ancient Indian  exercise is Matthew McConaughey and Spiderman’s Tobey Maguire.

Both having lean muscular and athletic bodies.

MUSCLE STRETCH

In your younger days you were probably very flexible but as you aged, your body decided that stiffer shorter muscles were the way to go.

In your teens, your lower vertebrae starts to fuse, your hamstrings are no longer strings but more like surf boards, stiff and less flexible.

So for most of us adulthood brings on poor flexibility preventing a full range of motion in exercise, so we end up with limiting our results.

IF YOU DON’T GO ALL THE WAY DOWN ON A BARBELL SQUAT – TRY THIS!

• Not performing a full range of motion means missing out on the full benefit of the exercise.
• For your next Squat: – Lighten the load and go all the way down and then up and feel the difference.

The price of tight muscles is that you get less muscle growth from the same strength-training effort.

Yoga stretching helps circulates the blood through out your limbs, it counteracts tightness and promotes a better recovery after exercising.

A quicker recovery mean you can train again sooner.

WHY and HOW?

Strength through yogic stretching is directly related to your Golgi Tendon Reflex threshold. Not to be confused with Tibetan Gogi berries, that’s another post all together.

The tendons are called Golgi Tendon Organs (GTOs), these are nerve endings within your tendons that deactivate or shuts down your muscles when you try to lift weights which are too heavy.

Regular stretching gives your muscles the ability to fire more efficiently without shutting down in response to stretched tendons.

GTOs are your protection against damage. Stops these from working, yes you will lift heavier but also damage to your body is likely.

When lifting weights and you fail with a weight on a max rep, it isn’t just because of muscular fatigue: it’s because your GTOs turned on and shut down your muscles.

This is one of my favourite pose that I’m still learning to do!

If you are having problems lifting heavy! – Try this:

• Its unusual if you are able to lift your heaviest weight over all 5 sets, because your body needs preparation.
• Try lifting all 5 sets at yuor heavies level , the first 2-3 sets will be difficult but the next 3-5 will seem to be easier! Why?
• Cause your GTOs are saying not now but later … its a protection.
• The best way to lift heavy is to do 1-3 warm up sets which is sending internal signals to the body to get ready… then “HIT IT” lift your heaviest on the 3-5 sets and watch your records increase.

SO HOW DO YOU RAISE YOUR GTO THRESHOLD?

By stretching your muscles and ligaments regularly you can raise your GTO levels, gaining a strength increase by as much as 15 to 20%. (Sounds unbelievable!).

The higher your GTO threshold, the more intensity you can train with which leads to greater strength gains.

DURING WEIGHT LIFTING

Yoga stretching between weightlifting sets keeps your muscles flexible and loose.

Your muscles will need the added rest given to them between sets when the static stretching principle is applied.

When you are done with your workout, you will have stretched all of the major muscle groups without taking up much additional time.

TIP – Full stretching sessions should be done only after your weight training is completed as this tends to cool down the muscles.

Examples of Body Strengthening Yoga poses.

1. Virabhadrasana (Warrior Pose),
2. Vrksasana (Tree Pose),
3. Trikonasana (Triangle Pose),
4. Adho Mukha Svanasana (Downward-Facing Dog Pose),
5. Navasana (Boat Pose),
6. Sarvangasana (Shoulderstand),
7. Setu Bandha Sarvangasana (Bridge Pose),
8. Plank.

Other Health Benefits Of Yoga

• You’ll feel more relaxed and learn to stay relaxed.
• Your overall muscle tone improves as well as alignment.
• You’ll add vitality to your spine, improving all systems of the body, especially the glands and nerves.
• Your lungs expand, increasing oxygen intake.
• You sleep better.
• You’ll be less tired during the day with higher energy.
• Your immune system will strengthen.
• You’ll learn to set aside time for yourself.

Yoga when done consistently will increase your strength.

Yoga helps you tune into your body and you will benefit in many ways.

If you can bring breath, awareness, and your body into harmony, you allow your body to work at its maximum fitness capacity and this really provides a solid platform to increase your muscle growth.