![]() It may seem counterintuitive, but we can actually deepen a stretch by first backing off on the stretch.įig 6: (left) Activating the quadriceps to stretch the hamstrings in Uttanasana.Īs with the hamstrings, you can dissolve the reflex contraction of the erector spinae by slightly relaxing the stretch. Engaging the quadriceps inhibits the reflex contraction of the hamstrings caused by the muscle spindle. Once the muscle spindle acclimates to the milder stretch, activate the quadriceps to straighten the knees and deepen the pose. Hold this milder stretch for a few breaths.įig 5: (right) Relaxing the hamstrings in Uttanasana ![]() You can do this for the hamstrings by slightly bending the knees. This decreases the firing of the muscle spindle stretch receptors. The muscle spindle signals that the erector spinae are stretching and the spinal cord signals them to contract.įig 4: (left) Erector spinae stretching in Uttanasanaĭissolve reflex contraction of stretched muscles by slightly relaxing the stretch (in other words, come out of the stretch a bit). Here the same reflex arc goes into action for the erector spinae muscles. This contraction of the hamstrings and erector spinae is part of what may prevent deepening of the posture.įig 3: (right) Hamstrings stretching in Uttanasana This involves the motor nerve and stimulates the muscle to engage. The second part is the outgoing signal from the spinal cord to the muscle. This is the first part of the reflex arc. The muscle spindles of the hamstrings and erector spinae will fire in response to this stretch and send a signal to the spinal cord. Carefully bend forward until you feel a moderate stretch. The following images use Uttanasana (Standing Forward Bend) to describe a technique for “reassuring” the muscle spindle that we are stretching carefully during our practice. This is a “primitive” reflex that occurs in response to a biomechanical event, the lengthening of a muscle. All of this takes place at the level of the spinal cord without our conscious awareness. Note the synaptic vesicles, carrying neurotransmitters from the sensory nerve of the muscle spindle to the motor nerve signals the muscle to contract. ![]() Never force yourself into a stretch, but rather “dissolve” the blockages slowly by working with the spinal cord reflex arcs.įigure 2: (above) illustrates the spinal cord reflex of the muscle spindle. ![]() This mechanism may block deepening of the stretch. Forcing a stretch intensifies the firing of the muscle spindle, causing the muscle to contract. The muscle spindle is one of the reasons we never force ourselves into a stretch in yoga. This protects the muscle from tearing and is known as a “spinal cord reflex arc.” Basically, when a muscle stretches, the muscle spindle sends a signal to the spinal cord, which then signals the muscle to contract and resist the stretch. It detects changes in length and tension within a muscle. The muscle spindle is a sensory receptor that is located in the “belly” of all skeletal muscles. In this blog, we explore the muscle spindle stretch receptor and how to use it to deepen our poses. I call this systematic approach to neurophysiology, biomechanics, and yoga “The Bandha Yoga Codex.” Once you understand these reflexes, you can apply them individually or in combination to any of your poses. There are four reflex arcs that come into play when we practice yoga asana: the muscle spindle, the Golgi tendon organ, reciprocal inhibition, and muscle recruitment. The electrical impulses of nerve conduction represent fire. The fifth element is energy.Ĭonsider that muscles represent the water element because they are mostly composed of water. There are four classical elements in nature: earth, wind, fire, and water.
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