Tight muscles limit joint mobility, thus the ability to perform a given yoga pose. Stretching lengthens the muscular stabilizers of a joint, allowing a greater range of motion. Proper passive and facilitated/PNF stretching allow to go deeper into a yogic pose.
How forced stretching blocks performing yoga poses?
Receptors within the muscles detect changes in muscle tension and length. The receptors such as muscle spindle and golgi tendon organ signal the spinal cord, which in turn responds by regulating the contractile state of the muscles. This regulation occurs automatically through reflexes.
When a muscle stretches (lengthens) the muscle spindle stretch receptor sends a signal to the spinal cord, which in turn signals the muscle to contract and resist the stretch, thereby preventing the muscle from over-stretching or tearing. This is called myotatic (stretch) reflex.
If you force the body into a stretch in yoga, it intensifies the firing of the muscle spindle resulting in muscle contraction, which prevents deepening the stretch.
In order to decrease the reflex and so the contraction of the muscle, you employ passive stretching by slowly extending the muscle to its maximal point until you feel a moderate stretch, hold the stretch for 20-60 seconds (3-5 yogic breaths) that allows the muscle spindle stretch receptors to adapt and the muscle begins to relax, then proceed to deepen the stretch.
When motoneurons of the spinal cord (green in the figure below) signals a muscle to contract (excitatory impulse), another signal through an inhibitory neuron (red) is sent to the antagonist muscle to relax (inhibitory impulse), which is called reciprocal inhibition. (note: Agonist muscles or prime movers act to produce a given movement, and synergists aid with this movement, while antagonists oppose it.)
We can exploit this during stretching by briefly contracting the agonist muscle (e.g. quadriceps in a forward bend), it relaxes the antagonists (e.g. hamstring) allowing to deepen the stretch.
When tension in a muscle increases, Golgi tendon organ signals the muscle to relax to prevent injury to the tendon. This is called inverse myotatic reflex.
We can exploit this by briefly contracting the muscle targeted for stretch (e.g. hamstring), this stimulates the Golgi tendon organ receptor resulting in a relaxation response and also a turned off stretch reflex, and the resting relaxation can be exploited to deepen the stretch. This is called facilitated stretching or PNF (proprioceptive neuromuscular facilitation).
For instance, in head-to-knee forward bend (janu sirsasana), first extend the muscle to its length, then contract the target muscle that is hamstring in this case (by pressing the heel into the floor with slightly bending the knee) at max. 20% of maximum force for over 6 sec (2-3 breath), then release and deepen the stretch and hold for over 20 sec.
Because joint flexibility is determined also by temperature, practicing yoga in hot environment improves stretchiness. For instance, Bikram yoga is practiced in studios that are heated to a saunalike 105 degrees Fahrenheit. Strength also improve flexibility, therefor strenghten your muscles by including strength poses in the yogic practice.
We can exploit this by briefly contracting the muscle targeted for stretch (e.g. hamstring), this stimulates the Golgi tendon organ receptor resulting in a relaxation response and also a turned off stretch reflex, and the resting relaxation can be exploited to deepen the stretch. This is called facilitated stretching or PNF (proprioceptive neuromuscular facilitation).
For instance, in head-to-knee forward bend (janu sirsasana), first extend the muscle to its length, then contract the target muscle that is hamstring in this case (by pressing the heel into the floor with slightly bending the knee) at max. 20% of maximum force for over 6 sec (2-3 breath), then release and deepen the stretch and hold for over 20 sec.
Because joint flexibility is determined also by temperature, practicing yoga in hot environment improves stretchiness. For instance, Bikram yoga is practiced in studios that are heated to a saunalike 105 degrees Fahrenheit. Strength also improve flexibility, therefor strenghten your muscles by including strength poses in the yogic practice.
Here there are three full workouts:
A. Short, easy, relaxing sequence before meditation:
B. Whole body preparatory 90min workout:
!!! Note: Do not forget the practice of meditation in order to become a yoga master. Here is the oldest effective meditation technique that can change your life for the better.
How to apply PNF/ facilitated stretching in yogic prep poses?
Extend the muscle to its length, then briefly (over 6 sec, 2-3 breath) contract the muscle targeted for stretch at max. 20% of maximum force, and release, then deepen the stretch and hold the stretch for 20-60 sec until you feel a release and lengthening of the muscle.
Check out the list below how to do PNF in a particular yoga pose.
Extend the muscle to its length, then briefly (over 6 sec, 2-3 breath) contract the muscle targeted for stretch at max. 20% of maximum force, and release, then deepen the stretch and hold the stretch for 20-60 sec until you feel a release and lengthening of the muscle.
Check out the list below how to do PNF in a particular yoga pose.
Hip PNF stretches:
Low lunge (anjaneyasana) with hands prop against the thigh. PNF is performed by attempting to draw the back knee toward the front foot for a few moments, then release and deepen the pose and hold for 20-60 sec. This pose lengthens the hip flexors (e.g. psoas) preparing them for backbending poses.
Pigeon (kapotasana) with hands prop against the wall. PNF stretching is performed by attempting to press the back knee toward the floor for a few moments, then release and deepen the pose and hold. This prep pose lengthens the hip flexors (e.g. psoas) preparing them for backbending poses.
Butterfly (bhadrasana) in lying position with knees supported by the wall. PNF is performed by pressing the thighs toward the wall using your hands and attempting to hold against the pressure for a few moments, then release and deepen the pose and hold (you may press the thighs slightly toward the wall). This pose stretches the hip internal rotators.
Shoulder PNF stretches:
Upward plank (purvottanasana): PNF by attempting to drag the hands toward the buttocks for a few moments, then release and deepen the pose and hold. This prep pose increases the extension of the shoulders by stetching the flexors (e.g. pectoralis major, front parts of deltoids, biceps brachii). The increased range of motion then can be integrated in Intense side stretch (parsvottanasana), where the hands are behind the back in Anjali mudra (pressing the palms together).
Extended puppy (uttana shishasana): PNF by attempting to press the elbows against the floor for a few moments, then release and deepen the pose and hold. This prep pose lengthens the shoulder extensors (e.g. latissimus dorsi, teres major, triceps) preparing them for poses where shoulders are flexed over the head.
Cow faced (gomukasana): PNF by attempting to draw the hands apart for a few moments, and release, then the hands can then be drawn closer together. This prep pose lengthens the shoulder extensors (e.g. latissimus dorsi, teres major, triceps) preparing them for poses where shoulders are flexed over the head.
Hamstring PNF stretches:
Seated forward bend (paschimottanasana), head-to-knee forward bend (janu sirsasana): PNF by attempting to press the heel against the floor with slightly bending the knee for a few moments, then release and deepen the pose with straight leg and hold. This pose stretches the hamstring.
Half split (ardha hanumanasana): PNF by attempting to press the heel against the floor with slightly bending the knee for a few moments, then release and deepen the pose with straight leg and hold. This pose stretches the hamstring.
Reclining hand-to-big toe I (supta padangusthasana): PNF by attempting to pull the heel towards the floor for a few minutes, then release and deepen the pose and hold.
Low lunge (anjaneyasana) with hands prop against the thigh. PNF is performed by attempting to draw the back knee toward the front foot for a few moments, then release and deepen the pose and hold for 20-60 sec. This pose lengthens the hip flexors (e.g. psoas) preparing them for backbending poses.
Pigeon (kapotasana) with hands prop against the wall. PNF stretching is performed by attempting to press the back knee toward the floor for a few moments, then release and deepen the pose and hold. This prep pose lengthens the hip flexors (e.g. psoas) preparing them for backbending poses.
Butterfly (bhadrasana) in lying position with knees supported by the wall. PNF is performed by pressing the thighs toward the wall using your hands and attempting to hold against the pressure for a few moments, then release and deepen the pose and hold (you may press the thighs slightly toward the wall). This pose stretches the hip internal rotators.
Shoulder PNF stretches:
Upward plank (purvottanasana): PNF by attempting to drag the hands toward the buttocks for a few moments, then release and deepen the pose and hold. This prep pose increases the extension of the shoulders by stetching the flexors (e.g. pectoralis major, front parts of deltoids, biceps brachii). The increased range of motion then can be integrated in Intense side stretch (parsvottanasana), where the hands are behind the back in Anjali mudra (pressing the palms together).
Extended puppy (uttana shishasana): PNF by attempting to press the elbows against the floor for a few moments, then release and deepen the pose and hold. This prep pose lengthens the shoulder extensors (e.g. latissimus dorsi, teres major, triceps) preparing them for poses where shoulders are flexed over the head.
Cow faced (gomukasana): PNF by attempting to draw the hands apart for a few moments, and release, then the hands can then be drawn closer together. This prep pose lengthens the shoulder extensors (e.g. latissimus dorsi, teres major, triceps) preparing them for poses where shoulders are flexed over the head.
Hamstring PNF stretches:
Seated forward bend (paschimottanasana), head-to-knee forward bend (janu sirsasana): PNF by attempting to press the heel against the floor with slightly bending the knee for a few moments, then release and deepen the pose with straight leg and hold. This pose stretches the hamstring.
Half split (ardha hanumanasana): PNF by attempting to press the heel against the floor with slightly bending the knee for a few moments, then release and deepen the pose with straight leg and hold. This pose stretches the hamstring.
Reclining hand-to-big toe I (supta padangusthasana): PNF by attempting to pull the heel towards the floor for a few minutes, then release and deepen the pose and hold.
Preparatory poses create an increased range of motion in a specific region of the body (e.g. shoulders, hips), which then can be integrated in a specific pose. Eka Pada Rajakapotasana I (Pigeon Pose) is a complex pose with
1.externally rotated front hip,
2.extended back hip, and
3.fully flexed shoulders over the head.
Muscles limiting external rotation of the hip include those that internally rotate the hips (gluteus medius, gluteus minimus, tensor fascia lata).
Muscles limiting extension include the hip flexors (psoas, pectineus, adductor longus and brevis, rectus femoris, and sartorius).
Muscles limiting shoulder flexion include those that extend the shoulders (latissimus dorsi. teres major, deltoid, and pectoralis major).
Preparatory poses apply targeted stretching to muscles that limit joint mobility.
Preparatory poses for external rotation of the hip:
Lizard (uttan pristhasana)
Fire log (agnistambhasana)
Butterfly (bhadrasana)
Bound angle (baddha konasana)
Downward-facing pigeon (ardha mukha kapotasana)
Eye of needle (sucirandhrasana)
Preparatory poses for the extension of the hip:
Low lunge (anjaneyasana)
Cobra (bhujangasana)
Camel (ustrasana)
Pigeon (kapotasana) with hands prop against the wall
Wheel/ upward bow (urdhva dhanurasana)
Preparatory poses for the flexion of the shoulder:
Eagle (garudasana)
Downward facing dog (ardho mukha savasana)
Wheel/ upward bow (urdhva dhanurasana)
Extended puppy (uttana shishasana)
Cow faced (gomukasana)
Shoulder stretch with strap in Thunderbolt (vajrasana)
Prep poses to stretch the quadriceps:
Reclining hero (supta virasana)
Frog (bhekasana)
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