Static Contraction

Static Contraction--- When you flex a muscle without moving a joint or limb, as in tightening the thighs while standing in tadasana, you are holding a static contraction. You have to consciously hold a contraction. It takes vigilance.

In yoga you contract and stretch not only the same muscles sequentially, but opposing muscles simultaneously. Your focus is on the contraction of the muscle rather than the opposing muscle being stretched. Instead of thinking about the tightness or discomfort in your hamstrings, you concentrate on tightening your quadriceps. In the standing postures we contract muscle groups enabling opposing muscle to stretching. This has 3 effects: (1) it prevents over stretching (2) it maintains heat in the body (3) it focuses your concentration. This strength work generates heat and develops flexibility. “It takes strength to stretch.”

            You don’t stretch muscles to warm up muscles for activity. Contracting muscles is what warms muscles up. You have to warm up before stretching, before you start asana practice. Then you have to work hard enough during your practice to keep the heat up. You have to be hot to stretch. Stretching while you are cold is useless and can cause injury.

*Warm ups are meant to be progressive. Start slowly and carefully, with awareness, taking time to feel the tightness and overall condition of your body.

            It is easy to be flexible if you sit around doing nothing. It’s not as easy if you train at a sport or jog, etc. Training makes you tight.

Up dog and down dog positions are very good for strengthening weak or injured knees because they alternately stretch and contract the hamstrings and quadriceps, plus the shin and calf muscles, the major muscles that hold the knees in place and in alignment. This begins the process of putting the legs and knees back into correct alignment. Keep feet as symmetrical as possible.