Space, the Final Frontier
These are the voyages of the starship Enterprise
"Space: the final frontier" These words, famously spoken at the beginning of Star Trek, might seem out of place in a yoga blog. But as we explore our bodies through yoga, we're on our own journey of discovery, boldly going where we haven't gone before.
Mr. B.K.S. Iyengar, the founder of Iyengar Yoga, once said: "Where there is no space, create the space. Where there is too much space, reduce the space." This profound statement has been my guiding principle in teaching students with varying levels of flexibility.
Let's break this down:
For the Stiff: Creating Space
If you're on the stiffer side, your journey is about creating space. This means stretching, releasing the fascia, and learning to relax into poses. It's common for stiffer individuals to have an aversion to the stretch sensation due to discomfort. But change only comes through staying with that sensation. Aim to hold stretches for at least three minutes, focusing on your breath. A helpful tip: engage the muscles opposite to those you're stretching (e.g., contract your quadriceps when stretching your hamstrings).
For the Flexible: Reducing Space
Now, for my bendy friends (I count myself among you), our path is different. We're often seen as "good at yoga," but we're actually more prone to injury. Why? Our muscles are already long and loose, so we often work from our joints, potentially overstretching ligaments and tendons instead of muscle fibers.
Understanding Muscle Fibers
To grasp why this matters, let's look at the three types of connective tissue:
Muscles: These have the most blood supply.
Tendons: Connecting muscles to bones, they have less blood supply.
Ligaments: Connecting bones to each other, they have the least blood supply.
When we stretch, we create micro-tears in our muscles to elongate them. That "burn" you feel? That's tearing. Unlike weight lifting, where we tear to bulk up, in yoga, we're aiming to stretch and elongate. However, if you tear a tendon or ligament, that's a sprain — and it can take months to heal, if it heals at all.
Flexible people often don't feel the muscle stretch because they already have that range of motion. Consequently, we risk tearing a tendon or ligament by going too far, whether out of eagerness, a desire to please the teacher, or competitiveness.
The Role of Fascia
Fascia, the connective tissue prevalent throughout our bodies, plays a crucial role in flexibility. When fascia is released, it triggers a release everywhere, making stretches more accessible. Understanding and working with your fascia can be a game-changer in your practice.
Finding Your Balance
For the flexible, our focus should be on grounding and strengthening. Engaging muscles brings them closer to the bone — a key principle in Iyengar Yoga. For the stiff, patience and persistence are key. Remember, change happens gradually, but it does happen.
As we continue our yoga journey, let's embrace this exploration of space within our bodies. Whether you're creating space or reducing it, the key is to listen to the body and practice with awareness.
— Barbara Boris
