Recognizing that yoga is a life-long practice, the benefits and changes achieved with yoga require patience, respectful observance, and consistency. Without these basic elements, one's yoga practice often strays, losses focus, and lacks holistic results. This article discusses some of principles behind these basic elements and offers tips in creating a fulfilling yoga program.
Principle of Progressive Overload
In any physical activity or exercise program, the general concept of progressive overload should be observed. The body is highly adaptable and settles into the dominant state it is placed in. If one is sedentary and pursuing unhealthy lifestyle habits, the body readily collapses into blockages, loses healthy tissues, and shifts into states of disease. Likewise, when one introduces yoga or other forms of healthy exercise into the body, the body (muscles, bones, organs, nervous system) will adapt to this conditioning. Progressive overload is where one mindfully introduces holistic stressors on the musculoskeletal system. To define stressors, this is where one would apply gradual increases in intensity or duration of an exercise to encourage the musculoskeletal system to adapt and improve. These adaptations occur at the microscopic level, so one can then imagine that only slight increases are needed and should be applied to avoid over stressing the body's systems.
In any physical activity or exercise program, the general concept of progressive overload should be observed. The body is highly adaptable and settles into the dominant state it is placed in. If one is sedentary and pursuing unhealthy lifestyle habits, the body readily collapses into blockages, loses healthy tissues, and shifts into states of disease. Likewise, when one introduces yoga or other forms of healthy exercise into the body, the body (muscles, bones, organs, nervous system) will adapt to this conditioning. Progressive overload is where one mindfully introduces holistic stressors on the musculoskeletal system. To define stressors, this is where one would apply gradual increases in intensity or duration of an exercise to encourage the musculoskeletal system to adapt and improve. These adaptations occur at the microscopic level, so one can then imagine that only slight increases are needed and should be applied to avoid over stressing the body's systems.
How is progressive overload applied to yoga?
In our yoga practice, we aim to heal the body with our practice and not stress it to points of injury and overwhelming fatigue. We can, however, gently add slight increases in depth or holding of postures. We can incorporate slightly more challenging variations of poses or transitions.
In our yoga practice, we aim to heal the body with our practice and not stress it to points of injury and overwhelming fatigue. We can, however, gently add slight increases in depth or holding of postures. We can incorporate slightly more challenging variations of poses or transitions.
Whenever we apply this overload principle, one must shed the Ego and listen fully.
Am I able to retain postural integrity, control, and fullness of breath with this increase?
How does my body feel the next day-no discernable soreness, fatigue, or decrease range of motion due to stiffness?
Am I able to retain postural integrity, control, and fullness of breath with this increase?
How does my body feel the next day-no discernable soreness, fatigue, or decrease range of motion due to stiffness?
Here are some tips to generating a consistent yoga practice that follows the progressive overload principle:
into injury. Begin easy and move forward gradually. Many high level yoga programs are marketed as "suitable for everyone". This is not true. One would not go from being sedentary to suddenly running a marathon. If you are a beginner, practice like one-learn the fundamentals through introductory programs and monitor how your systems receive the gradual increases in practice depth.*Know your appropriate level. Starting off (or returning to) with high level practice without prior experience can shock the musculoskeletal system by going past the desired overload effects and
*Apply the concept of cross training. By doing on type of yoga practice/style, the body develops memory and adapts often to a point where progression slows or ceases. With traditional exercise, one is encouraged to mix up their program placing different exercises in one's routine or changing the order of exercises. This systematic reorganizing does not allow the body to settle into a stagnant state and can be beneficial in preventing overuse injuries. In yoga, consider reordering the postures and flows and try different styles. Adding changes and variety will also offer inspiration and motivation that will promote better consistency.
*Modification and Rest days. When we continuously stress the body with holistic overload, we need to also schedule consistent rest periods or modify the yoga practice routines so key muscle groups and joints receive recovery time. When one stresses a particular muscle group, it is commonly accepted that this muscle group requires at least 24 hours of rest. The adaptations at the microscopic level need time to set in. Without this rest period, the tissues can develop overuse/chronic injuries, prolonged fatigue, and atrophy (muscle loss). With yoga, consider how you can schedule your daily/weekly classes so they target key structures while also giving proper rest.
*Be purposeful with your practice. Make a set schedule of your practice on a calendar. Make your yoga practice a true priority. Invite your family or friends to participate with you as this will create a great support system for consistency and growth.
is often amazed at how a simple, new technique or application can readily transform one's motivation and exploration. Consistency is key in one's yoga program. Through this consistency, embrace the moment and how the whole system exists immediately. It is perfect to have stiffness and limitations. One can work around injuries and health conditions-wellness can be pursued by everyone at some level. But positive change requires regular application and patience. Time is on your side when holistic intention and harmony are brought into your yoga practice.*Get inspired. Look for workshops and other available programs that will introduce new, interesting concepts to your yoga practice. Yoga is about learning and growing. If your practice has been primarily hatha/physically based, consider trying more meditation and/or breathing (pranayama) programs. One
