Strength versus flexibility in yoga
One of the aims of practising yoga asanas is to make us more comfortable in our bodies so that we can pursue the deeper goals of yoga - to work on the breath and the mind. There are so many postures available to us and it’s helpful to know their physical purpose so we can intelligently develop our bodies in ways that will prevent injury and allow for progress regardless of our current physical condition.
HOW CAN WE FEEL MORE COMFORT/EASE IN OUR BODIES?
From a musculoskeletal perspective (the muscles and the bones) we can feel more comfort/ease (or avoid discomfort) in our body by working on 2 things:
creating stability for the joints by strengthening muscles with a balanced approach
removing excessive restrictions or tightness which limit our ranges of motion (how much we can move the joints) - increasing flexibility
How much of each we need to do depends on our individual makeup and current condition.
EXAMPLES OF POSTURES WHERE THE MAIN PURPOSE IS TO STRENGTHEN
Shalabhasana - this posture strengthens all of the muscles on the back of the body
Santolanasana - this posture strengthens the front of the legs, the abdomen, the chest, the shoulders, the upper back and the back of the neck.
Vasisthasana variation - this posture strengthens the muscles on the side of the body as well as the shoulder and upper back muscles.
EXAMPLES OF POSTURES WHERE THE MAIN PURPOSE IS TO RELEASE TENSION (INCREASE FLEXIBILITY)
Virasana - lengthens the muscles that cross the knee and the front of the foot.
Gomukhasana - lengthens the rotator cuff muscles of the shoulder and the deep hip rotators.
Ardha matsyendrasana - releases tension from the deep hip rotators, spine and shoulders.
HOW DO WE CREATE STABILITY IN OUR JOINTS?
By strengthening our muscles in a balanced way we can make our joints more stable. Yoga has many postures that challenge the muscles to create strength around the joints. What is important is to make sure you are strong in all of the muscles that surround a joint not just on one side of the joint. So for example in the case of the hip, we should include strengthening postures for the outside, inside, front and back of the hip joints.
This version of Ardha chandrasana is an example of a posture that strengthens the muscles on the outside of the hip joints (the hip abductors) on the top leg.
This Chakravakasana variation is an example of an asana that strengthen the muscles at the back of the hip joint (the hip extensors).
Utthita hasta ekapadasana is an example of an asana that strengthens the muscles at the front of the hip joint (the hip flexors).
Dwi pada pitham is an example of a posture that strengthens the muscles on the inside of the hip (the hip adductors).
HOW DO WE REMOVE EXCESSIVE TENSION AND INCREASE OUR RANGES OF MOTION?
Excessive tension in muscles will limit how much you can move your joints (limit your range of motion). If your hip flexor muscles (psoas, iliacus etc…) are very tight and short they will limit your ability to extend your hip and tilt your pelvis backwards (which is needed for safe back-bending). Below are some Anjaneyasana variations that release tension from the muscles at the front of the hip (hip flexors). Practicing these will increase your ability to extend your hip if it is limited.
Conversely, if your hip extensor muscles are short/tight they will limit your ability to flex your hip joint and tilt your pelvis forward. For walking, we need at least 80 degrees of hip flexion. If we have less than 80 degrees of hip flexion it can cause problems in the lower back such as sciatica. For many people, they have less than 80 degrees. So in this instance we need to release tension from the hamstrings to increase the range of motion to at least 80-90 degrees.
Dandasana has 90 degrees of hip flexion. Many people (especially beginners) are not able to sit comfortably in this position. By lengthening the hamstrings (releasing tension from them) in other asanas, they will eventually be able to achieve this 90 degrees and will be less likely to get injuries resulting from this type of restriction.
Parsvottanasana releases tension from the hamstring muscles. This posture can help someone work towards sitting in dandasana.
Adho mukha svanasana (downward dog) also releases tension from the hamstrings if they are tight.
Virabhadrasana 3 actively lengthens the hamstrings of the standing leg.
WHICH IS MORE IMPORTANT STRENGTHENING OR STRETCHING?
If you are someone who is naturally very flexible, it is important to build and maintain your strength to protect your joints. Hypermobile joints can lead to excessive wear and tear of the joint surfaces, and in the spine it can lead to nerve injuries.
If you are someone who is very strong but feel stiff and limited in your movements then practicing more postures that release tension and lengthen muscles will create more balance and ease in your movements.
For most people it will be important to assess different areas of the body. For example, someone may be strong and supple (balanced) in the legs but then have a lot of stiffness in the shoulders and neck.
I recommend assessing your current practice and seeing if you are including a balance of postures that is right for you. If you are practising a lot of strengthening postures are you making sure you gently release tension from those muscle groups to prevent a build up of tightness? Do you focus mainly on flexibility at the expense of strength and stability?
When you practise a posture notice what you can feel and think about what the purpose of it is and how that is benefitting you.
written by Jean Campbell
Interested in learning more about how anatomy relates to yoga practice?
Have a look at my Online Dynamic Yoga Anatomy Course.