Yoga Insight: Movement vs. Isometric Action

In yoga, we must differentiate between movement and isometric action.  Most of us are more familiar with movement and think in terms of movement with regard to our muscles and fitness activities.  Isometric action is different, though it is often described very similarly to movement because that is a good reference point for most of us. 

Let's start with the definitions:

Movement:  change in your body position in space; there is a dynamic change as the muscle fires to move a joint and bone.

Isometric Action:  a muscle contraction that happens in a static hold against an object or resistance; so, the muscle fires but there is no movement of a joint and/or change in your position in space.

Generally, we use movement to enter a pose.  Then we use isometric actions while we hold in the pose to create length, comfort, and ease.

For example, in downward facing dog:

1.     From all fours, you move your hips back over your heels, tilt your pelvis toward the ceiling and lift your hips up and back.  (All of that movement has changed your body’s position in space and put you into a “rough approximation” of down dog.)

2.     (Now, the directions are isometric actions that will allow you to experience the pose deeply.)  Remember, there was no direction to move your hands.  They should still be in place from where they started at all fours.  You must keep them there with isometric action.  Pressing strongly into the floor with your hands offers the resistance that the muscle may need to prompt a contraction and engage. You can also imagine that you are spreading your palms away from one another (without movement).  This should help engage the arms and broaden the chest.  Originate your isometric action from the shoulder and connect a line down your arm as you press fully, firmly, and evenly into an open palm; you should begin to feel a "rebound” effect of energy back up the arms, along the side body, and into the hips, allowing you to lengthen the spine as you press your hips further back. 

3.    The thighs work in isometric action by rotating inward, toward one another.  You can also imagine you are squeezing an object (like a yoga block) between them. This isometric action should also allow you create another in your core.  Imagine you can lift and press your belly button up and back toward your hips. 

4.    The thighs press back toward the hamstrings (sometimes this starts as an isometric action and eventually becomes a slight movement, depending on your body)

5.    The shins press back toward the calves. The heels press toward the floor. (Again, this starts as an isometric action, which may progress to a small movement eventually, depending on where your body started in the pose).

You continue these actions, in addition to your breath work, for as long as you are in the pose.  These actions animate the pose and bring it to “life”.  You may not feel you are able to initiate some of these actions at first.  Unfortunately, many of us have been giving certain parts of our bodies the “silent treatment”, but fake it until you makeit!  Keep it as a focus and intention in your mind, regardless.  Allow your breath to guide you.  Keep your mind attentive and positive and you will make the connection and you will be glad you did.

Namaste~

Tammie