We all like that tingly feeling after a yogic stretch…but have you ever asked yourself why exactly does stretching feel so good and what are the physiological benefits of elongating our muscles?
In Yoga there are two different kinds of stretching that come into play: dynamic and static. Static stretching is what we most often do in Yin, Hatha, and Bikram yoga --where a pose is held for an extended period, keeping specific muscles at a fixed tension and length while allowing blood volume and oxygen in the muscle to increase. Dynamic stretching is used in Vinyasa flow sessions where the yogi moves from stretch to stretch with each breath. Dynamic poses warm up the muscles, decrease stiffness and lessen the chance of injury as one moves throughout the day.
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We often think of stretching a muscle like stretching a rubber band, however muscles are comprised of various tissue types which interact in complex ways. Unlike rubber bands, muscle tissues transform under the stress of being elongated. Stretching a muscle or tendon pulls on layers of protective tissues surrounding the muscle fibers that contain proteins such as collagen and elastin. When these tissues have been stretched out, they retain their strength at longer lengths, allowing you to have an improved range of motion. However, due to the elastic properties of muscles, this effect disappears in just 10 minutes after the muscle is no longer being used!
So if this effect is just temporary, how can one improve flexibility long term? The answer lies in a daily practice. Over time, consistent stretching creates elastic proteins and muscle fibers that didn’t exist before. And it’s these new elastic fibers that increase overall flexibility and well-being.
The ancients seemed aware of these wonderful benefits. A key principle of yoga is the concept of “Sthira Sukham Asanam” which translates to “steadiness and ease in the pose.” This philosophy encourages us to find balance between effort and relaxation, strength and flexibility, in each asana (posture). Yogic stretching manifests all 4 principles of Sthiria Sukham Asanaam while making us conscious of the inter-connectiveness between muscles, tendons and joints and body, mind and spirit.
So grab your mat and remember the stretches you perform on the mat stretch your potential off the mat.
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