Yoga for Life

By

Nancy Dale, Ph.D.

October 18. 2023

 

Fine Tuning the Mind/Body Through Muscle Memory

 

Muscle memory is defined as a “process that allows your body to remember certain motor skills and perform them without conscious effort.”  Through “Iyengar Yoga,” which is the type of disciplined Yoga I teach at Shield Wellness Center in Sebring, poses are precisely learned, initiated, and repeated to fine tune the body for correct movement that contributes to health and wellness.  If a Yoga posture is learned and practiced incorrectly, the mind/body must go through a lengthy process to “unlearn” the postures. 

 

Yoga postures are first, visualized in the mind, then initiated into the body to activate brain neurons connecting the nervous system and muscles creating new neural pathways.  Leaning Yoga poses is not the same process of learning how to ride a bike as Yoga poses begin as a mental visualization, repeated in the mind, then initiated into the body.  Repeating the programmed form takes work and practice but once the body learns the posture visualized in the mind it is recorded in “muscle memory” to actualize automatically.

 

Today’s Yoga pose is considered a Level 3 Posture due to the degree of difficulty.  Practioner, Arline Tossi demonstrates “Modified Uttanasana Boat Pose” which integrates many parts of the core anatomy to form the posture.  First, lie down on the floor and lift the legs into a “V” with a canvas strap extended around the arch of both feet.  Hold the strap extended in both hands, arms bent at the elbows and raise the legs from the seated position, into a straight line with the neck.  Next, bend the legs at the knees still holding the strap.  This posture can also be initiated just hold the form or as a rowing pose, using one leg at a time, extended back and forth from the knee.

 

This pose is a great one for tightening the abdominals, the triceps/biceps in the arms and strengthening the upper/lower back as the pose held for at least 10 breaths, resting, and repeating it at least 3 times.  Yoga postures use your own body weight to move and flow with each repetition to build leaner muscles.

 

Before you work on executing this posture, you first want to warm-up the arms and legs.  Begin the warm-up with standing poses such as “Warrior” and “Side-Angle” then standing tall and bend forward from the waist.  Repeating this warm-up loosens tight abdominal and back muscles to move more easily into this “Modified Uttanasana” posture.  If there is strain when initiating any of these moves, stop and rest before continuing to extend your range of motion.

 

Yoga is slow moving, paying attention to how the body is extended so the muscles can gradually gain flexibility with time and practice.  Eventually, the body will be able to initiate new forms that are recorded in “muscle memory” into the body without forcing movement.  With time and practice, the muscles will move into the “recorded” forms.

 

Once you initiate this posture several times, move slowly back to a seated posture with straight back and legs extended forward. Rest the palms of the hands on the knees, close the eyes and deeply breathe which will renew the mind and body. 

 

Join the Yoga classes at Shield Wellness Center, 4597 Casablanca Circle, Sebring, to participate in various poses that renew and refresh. Also, read the weekly “Yoga for Life” column every Wednesday in the Health Section of the Highlands News Sun.  Classes are held every Tuesday and Fridays 1:2:30 p.m. and Thursdays, 5:30 to 7:00 p.m.  at Shield Wellness and they are free for all levels of practioners.