Amrita 6: Asana through the ages - Magazine - Page 32
The Yogi Resistance
2. Dynamic Warm-up
Walking is a good warm-up in general (Farhi & L, 2017), particularly for legs. This could be adapted into a walking meditation.
The teacher could demonstrate the primary actions of the
hamstrings: hip extension and knee flexion.
Other exercises could include standing leg swings, supine
leg raises (no hold) and gentle sun salute with no weight-bearing asanas (e.g. eight-pose pose instead of chaturanga and
gentle cobra instead of upward facing dog).
3. Stretching & balancing
The students do gentle versions of the asanas, first scanning to
see where their weaknesses are. As most stretches for hamstrings are forward bends, counter stretches are back-bends.
Sitting:
• Janusirsana (head to knee pose)
• Upavistha konasana (wide-legged seated pose)
• Pashimottasana (seated forward bend)
• Counter pose: Ustrasana (camel) or Salabhasana
(locust)
Standing
• Utttasana (standing forward bend)
• Prasarita Padottanasana (wide-legged forward fold)
• Counterpose: Anjaneyasana (crescent moon)
4. Strengthening
Setu Bandha Sarvangasana (bridge) is a good position for
strengthening the hamstrings. It can be made more challenging by keeping hands on the floor, lifting toes or raising one leg.
Resistance bands can also be added. Utkatasana (chair) is used
as a strengthening counter pose.
5. Moving
Next are stretches to lessen tension from the strengthening
poses. Towards the end of the sequence, when proprioception
has improved, it would be fitting to do some balances.
• Nataraj (Dancing Shiva pose)
• Counterpose: Utthita Hasta Padangusthasana (standing
hand-to-big-toe pose)
Yoga Teachers’ Experience
I asked three yoga teachers of different styles for their opinions of strength training in yoga classes.
30 AMRITA Issue 6 / Spring 2021
Keith, a Hatha yoga teacher,prefers giving classes based
on traditional asanas and spiritual practice: “Strength training
is not yoga—people who want to achieve their goals without
yoga...For most students understanding the asana practice in
the wider context of yoga would be far more valuable than
strength training.” Keith also feels that in the context of men’s
yoga, focusing on strength puts too much emphasis on
physical appearance:“Unless you have a specific aim to improve strength for a health reason, then it’s probably about
ego”.Furthermore, he believe sa humble attitude is needed
with this type of training: “Teaching learning when to stop is
better for strength than carrying regardless through the pain”.
Like Keith, Vanessa, a teacher of martial arts and primarily
ashtanga yoga, agrees mindfulness is needed when doing
“They need to have strength to pull
themselves out of a pattern that
doesn’t serve their bodies.”
this type of training: “Yoga should serve your body rather
than vice versa. For example, it is often better to do Chaturanga in the three-quarter position to keep the integrity.”
However, she believes that “anything where you engage your
muscles is strength training.”
Vanessa claims you cannot do yoga without strength. Often when students are weak in an area, they use their flexibility instead, putting them out of alignment.“They need to
have strength to pull themselves out of a pattern that doesn’t
serve their bodies”.
A vinyasa yoga teacher, Sabrina, shares this opinion. Sabrina believes strength training enables students to practise
more safely “as the body will compensate for weak muscles,and they may increase their risk of injuring themselves”.
It is also essential if they want to experience a stronger practice, including inversions or arm balances, she adds.
Sabrina likes to build strength with sun salutations, particularly by exploring the different transitions and bringing
awareness to the muscles involved. Slowing down is also
