Beyond Flexibility: Integrating Strength into Yogasana for Lasting Stability

Yogasana, much like athletic disciplines, requires a combination of skills and physical capacities. While often primarily associated with flexibility, yogasana also involves strength, endurance, and agility. Practicing asanas is similar to honing sports skills; optimal performance relies on both skill-specific practice and foundational fitness.

Just as basketball players must meet specific fitness standards—such as strength, power, speed, agility, and conditioning—yogasana practitioners should adopt a balanced fitness regime that include flexibility, mobility, endurance and strength.

A commonly overlooked aspect of yogasana is the need for isolated strength development. For example, successfully performing a handstand relies not just on repeated attempts but also on having the necessary strength to support body weight overhead. If a practitioner has never lifted more than 10 kg overhead, maintaining balance in a handstand could place undue stress on the joints.

Similarly, The chaturanga, or yogic push-up, is another example where specific muscle strength is vital. It requires the co-contraction of triceps, pectorals, and core muscles. While asanas build some strength, they do not automatically translate to overall muscle development or relative strength gains as it focuses on specific skill development within the sport's context.

Moreover, lacking strength training can lead to muscle imbalances, potentially resulting in compensatory stress and injury, akin to runners with hip or knee issues. Strength training helps correct these imbalances by enhancing muscle function and joint stability.

Modern yoga practice emphasizes self-awareness, using the body to explore sensations and find balance between the physical and spiritual selves. In contrast to ancient practitioners, contemporary yogis contend with increased lifestyle stresses, highlighting the need for a well-rounded fitness approach. Incorporating strength training into yoga practice is crucial for sustaining engagement and improving performance.

The yoga sutra principle of "sthira sukham asanam" (steadiness and ease in posture), true comfort and stability in practice are achieved through foundational strength. Integrating strength training is not merely about enhancing physical capabilities; it lays the groundwork for enduring practice, supports long term wellness and profound enjoyment of the yoga journey.

Thank you for reading. I hope to hear from you about any thoughts or questions that you have. Write to me at [email protected] or subscribe to my newsletter