Asana and Stretching

Introduction
In yoga, asanas function in many ways. Asanas work to
awaken and empower ones innate, but dormant
nervous/psychic systems (often referred to as the nadis,
chakras, energy, body, subtle body, etc.) so that even greater
conscious integration and realization can occur through
consistent effort.
In this sense what appears and manifests as the physical
body (annamaya kosha) is a reflection of the energy body
(pranamaya kosha), and to an extent the reverse is true; i.e.,
the state and characteristics of the energy body reflects what
is happening in the physical. Both influence the
mental/emotional functions (manomaya kosha) and both in
turn are influenced by the mental emotional functions.
So at one point in asana practice we bring conscious energy
awareness (reflected by the breath) in order to open up the
energy body as well as the physical body, as well as the
mental/emotional body as a wholistic system so that such a
conscious integrity is established in what is called the
wisdom body (vijnanamaya kosha). Better put we utilize
movement to open up the Mind -- to transform awareness.
All this happens simultaneously in functional and authentic
asana practice. As a result of this movement and bodymind
realignment, the energy and subtle bodies are capable of
trans conducting more of a charge and the foundational but
previously dormant circuitry (nadis) become activated thus
animating all four bodies simultaneously including down
into the cellular and subatomic levels. Thus this is a
palpable situation. It can happen spontaneously as well as
practiced/perfected. With increased awareness it can be
effected consciously.
For example once one experiences this unity/harmony
through practice, we have am imbedded memory of it or
imprint which can be recalled later. It is accessible through
our field of experience. Through practice we expand that
field of experience. Then we intuit and scan the four bodies
and become aware/conscious whether or not that the
energy has become distracted/dissipated or distorted, or on
the other hand, if it is freely flowing/vibrating. This way
entirely palpable, grounded, functional, and natural self
regulation becomes integrated with consciousness at its
core seat. If disharmony exists then through open
awareness, we can consciously open the pathways, untangle
the knots, and charge up the system using asana,
pranayama, bandha, mudra, pratyahara, visualization,
focusing, meditation, or other yogic methods.
In asana, there are many basic ways to move, stretch, and
open up. Here the physical body being the coarse/gross
representative of the energy/subtle bodies it is an excellent
starting place for sensitivity training. All the tensions,
distortions, traumas, samskaras, kleshas, fears, etc., of the
manomaya kosha are stored in the physical body via the
neurophysiology and hence can be accessed as well. This
storage imposes a serious drain, imposition, and
obfuscation upon the energy body. So here on a very
elementary but powerful level we can release these
dysfunctional holding patterns via asana with in many cases
immediate positive effects. Eventually this can remove the
dysfunctional mechanism, habit, vasana, imprint, samskara,
trauma, and so forth while bringing in new energy and
awareness.

Seven Standard Approaches to Stretching
1. Letting go -- Passive Stretching: Since many people
suffer from fear, anxiety, tension, stress, anger, hatred,
repression, inhibition, neuroses, and so forth which
manifest in a hardness, armoring, tightness or tension in
the neuro-motor system body is simply to relax, soften,
release or let go. The most accessible way is to simply relax
the tight tissues, muscle groups, reflexes, constraints,
constrictions, and emotions by accessing them somatically,
internally, and with the breath through conscious
awareness. That can often involve relaxing
mental/emotional tensions as well in many cases. It is most
successful with people who have become chronically overly
stressed, tense, or challenged. Here we can use gravity, the
floor, or a wall to rest into. We can use the breath to move
us from the inside out and/or visualization methods moving
energy and awareness into the fascia, tissues, organs, cells,
and inner space while melting down any tension. tightness,
or stress. In passive stretching we can hold the pose for
longer periods of time, thus reprogramming the nervous
system to relax/remain open for progressively longer
periods.
Positional stretching is also like this, where one simply gets
into a position allowing for the vectors of gravity to act upon
the body in that particular relationship. Thai massage for
example is based on placing the client in various positions,
just as passive asana practice allows the yogi to get into a
pose and then settle and relax more deeply into it.
2. Active Stretching: Another very common way of
stretching is called active stretching where the agonist
muscle (the active and opposite reciprocal muscle) is
activated to stretch the antagonist muscle (the muscle being
stretched). This is also called isotonic stretching where
movement at the joint occurs by the same action of
activating the agonist muscle which lengthens/stretches the
opposite reciprocal muscle called the antagonist. That's like
activating the quads to stretch the hamstrings in forward
fold. This also can help relieve tension and chronic
emotional/mental armoring, break up old holding patterns
of both thought and action, loosen up knots and
constricting patterns of body and thought, and move new
energy through the body. It is more successful with people
who have become dissociated and/or overly passive Active
stretching is more fiery and builds more muscle, than
passive stretching. Where passive stretching focuses on
relaxation often using using gravity, active stretching
activates the reciprocal muscle to stretch the antagonist
muscle (the muscle that may be tight and resisting); hence.
it builds strength in the agonist musculature at the same
time.
3. Isometric Stretching: The above two most common
methods of stretching are both isotonic which means that
stretching of a muscle group is facilitated through actual
movement in the joint(s); i.e., when the antagonist muscle
relaxes, lengthens, or stretches. However
in isometric contraction, both reciprocal groups
(antagonist and agonist muscles) are activated/enervated at
the same time. Here in isometric contraction there is no
movement at the joint as one muscle opposes the other with
an equal and opposite vector, however there is movement
and lengthening that occurs within each muscle group
involved by virtue of the intra-muscular pulling movement
of the contraction.
Stretching by utilizing isometric contractions sequentially is
called isometric stretching. It is less obvious and sometimes
appears counter-intuitive, because the eventual stretch is
accomplished first through mutual contraction of the
reciprocal muscles (agonist and antagonist at the same
time). Because of the contraction or shortening within a
muscle group there is also an equal and opposite pull or
opposing resistance which causes an internal stretch to
occur. Thus more of the muscle fibers can eventually
become effectively stretched. This becomes obvious after
the contraction by the experience of a lengthening and
relaxation of the muscle groups that were isometrically
contracted.
Isometric stretching works through a three part sequence
of: isotonic stretch, isometric contraction, and followed by a
isotonic stretch again. First one enters into the passive
phase of the stretch. Next, we tense the "stretched muscle"
for 5-15 seconds either resisting against gravity, the floor, a
wall, or most often through activating the reciprocal muscle
as resistance, not allowing movement to occur at the joint.
Some force that will not move, like the floor or a partner).
Then re-enter the passive stretch phase again. You will see
that the stretch is now deeper. repeat the sequence if
desired.
This works for many reasons. The most simple explanation
is simple fatigue, where the antagonist (resisting muscle)
just gets tired of holding/contracting and hence gives up,
surrenders, and relaxes. Another reason this works is that
inhibition of the muscles and joints are governed by
unconscious nerve reflexes and proprioceptors located at
the joints, tendons, and muscles which tell the enervating
muscles to relax or to contract by passing the brain and
depending on various stressor circumstances. Hence a
contraction of a muscle group will assure the proprioceptors
that the joint is safe and not threatened. Then the afferent
signals from the proprioceptors will no longer demand
more contraction/protection, rather it thus tells the muscle
spindle nerves to relax the muscle.
Joint/tendon proprioceptor reflexes are a built-in protective
reflex mechanism that by-passes the brain which is
designed to quickly protect the joints if subjected to sudden
force such as a fall. Usually this is triggered by sudden or
fast movements, thus the proprioceptors may sense
danger and messages are sent to the muscles to contract
thus holding the position of the joint stable. This can also
become part of a dysfunctional chronic misfire and tension
as the result of a past trauma or emotional feeling of threat.
PNF (proprioceptive neuromuscular facilitation),
contract/relax, and Orthobionomy as well as Jones'
Strain/counter-strain methods of rehabilitation utilize
similar principles as well. They are often familiar to physical
therapists and massage therapists and are effective in
reeducating the joints and nervous system. PNF for example
uses the similar general principles of isometric stretching
(contract/relax), but as a therapy it is facilitated by a
therapist and is more elaborate in scope.
4. PNF (Proprioceptive Neuromuscular
Facilitation) stretching is actually an elaborate and
intelligent sequenced form of combining isometric and
isotonic stretching, which in the long run facilitates
passive/static flexibility among other things. PNF, proper, is
more than stretching, but involves a broad system of
neuromuscular re-education. Here we will focus mostly on
its movement/stretching applications. The theory behind it
is based on the nervous system and specifically the way the
proprioceptive nerves interact with the connective tissue
systems.
Since in isometric stretching, the muscle performing the
temporary isometric contraction is then relaxed, it retains
its ability to stretch beyond its initial maximum length. PNF
exercise simply takes advantage of this increased range of
motion by immediately subjecting the previously contracted
muscle to an increased passive stretch (often through
combinations of proximation and/or traction at the joints).
PNF also utilizes diagonal movements through the joints to
reeducate and reset proprioceptor function. In other words,
PNF stretching is very similar as sequenced isometric
stretching except that a third party (therapist) facilitates the
stretch. To clear up any confusion in terms, isometric
contraction is one thing, but isometric stretching using
contract/relax techniques or PNF, is another.
PNF stretching is a large and wonderful modality beyond
the scope of this short outline. I have tried to simplify it
with out demeaning its many specifics. For example, PNF
movement is not necessarily isometric, rather movement is
purposely/consciously resisted/restricted while the
movement is allowed to complete itself after the resistance
is relaxed. Isometric contraction fits into the middle of
isometric stretching after initial passive stretching. It also
is followed by an additional passive stretch.
Again to summarize, the isometric contraction of the
stretched muscle accomplishes several things. As explained
previously, it helps to train the stretch receptors of the
muscle spindle to immediately accommodate a greater
muscle length. The intense muscle contraction, and the fact
that it is maintained for a period of time, serves to fatigue
many of the fast-twitch fibers of the contracting muscles.
This makes it harder for the fatigued muscle fibers to
contract in resistance to a subsequent stretch. The tension
generated by the contraction activates the golgi tendon
organ (which inhibits contraction of the muscle via the
lengthening reaction). Voluntary contraction during a
stretch increases tension on the muscle, activating the golgi
tendon organs more than the stretch alone. So, when the
voluntary contraction is stopped, the muscle is even more
inhibited from contracting against a subsequent stretch.
PNF stretching techniques take advantage of the openness
of the muscle and its increased range of motion by using the
period of time immediately following the isometric
contraction to train the stretch receptors to get used to this
new, increased, range of muscle length. This is what the
final passive (or in some cases, dynamic) stretch
accomplishes.
As a practical example, say in baddha konasana a student
may have their knees high up in the air. The instructor can
then passively place their hands on the students thighs or
knees without any force. Then the teacher asks the student
to push against the teachers hands for 5 seconds or more
while the facilitator resists any movement in any direction
(isometric situation). Then have the student relax. It will be
observed that the knees now are able to lower more toward
the ground through the pull of gravity, hence the relaxation
and lengthening of the muscle was achieved first by
contraction. then by relaxation. What one would normally
imagine is that to get the knees to the ground, one would
activate the abductors, but what has happened is that the
overall range of motion of abduction was increased by the
activation of the adductors, which eventually relaxed the
adductors (the antagonist muscle).
In the same way one could go into prone baddha konasana
(downward facing diamond) on the floor and press the
knees into the floor actively for five seconds and then
relaxing. One would find that the pelvis now rests more fully
on the ground after pushing toward the opposite direction
(activating the opposite vector). That is how PNF or
isometric stretching works in a nutshell.
PNF stretching thus can refer to any of pre and post
isometric relaxation stretching techniques in which a
muscle group is passively stretched, then contracts
isometrically against resistance while in an already
open/stretched position, and then is passively stretched
again through the resulting increased range of motion. PNF
stretching normally is facilitated by a therapist or partner to
provide resistance against the isometric contraction and
then sequentially to passively take the joint through to its
increased range of motion. This is often repeated a few
times. In actual PNF practice full isometric resistance is
most often not used, but rather simple resistance to the
vector of the movement is implemented, allowing the
student to push through the joint range in resisted isotonic
fashion. In this way it resembles weight training, but unlike
most weight training, not necessarily in order to build up
muscle strength as much as to effect the muscle spindle
reflexes, relax the muscle groups, and nervous system.
Most PNF stretching techniques employ isometric or
resistance -- agonist contraction/relaxation techniques
where the stretched muscles are activated/contracted
isometrically, or against resistance and then relaxed and
stretched. To work some joints most effectively both
reciprocal muscle groups are resisted or contract
sequentially, one at a time, for five seconds or more each,
thus both the antagonist and agonist muscles are
contracted/activated at some point in the sequence always
followed by stretching (usually passive or assisted
stretching). Also used are circular, elliptic, and diagonal
movements through the joints as well as proximation and
traction techniques at joints whose movements can appear
complex at first, but such is beyond the scope of this short
outline.
5. Dynamic Stretching simply uses movement such as
shoulder circles, ankle circles, back and forth up and down,,
scissor movements, etc.
6. What is called ballistic stretching is the most
potentially dangerous utilizing movement and inertia to
move into a position, just as rolling, jumping, bouncing, or
jerking. here the practitioner utilizes the accelerating force
of momentum. An examples would be to jump back into
chaturanga dandasana from uttanasana. Although
potentially dangerous, done wisely it can provide fast
results.
7. Stretching the Nadis (psychic nerves) and Mind:
As indicated in number one (letting go above), the letting go
of stress, tension, tightness, grasping, and the contractive
state can be initiated mentally, by simply relaxing the
muscle groups involved. All striated muscles are capable to
be placed under conscious control, but the problem is that
most people lack sufficient consciousness/awareness of
their body and muscles in order to consciously effect such.
Further the entire body is regulated by the neurophysiology,
networks of afferent and efferent nerves,
sympathetic/parasympathetic balance and relationships,
emotions, thought patterns, hormones, glands, inter-
cellular movements, dna/rna encoding and transmission,
electro-energetic relationships, and more. Most of these
functions are normally unconscious and left to chance. In a
healthy individual they function in harmony acting as a
mutually interdependent functional whole. This is when the
bodymind's intelligence is freely flowing and activated in a
high level of wellness.
Because these myriad functions of all these component
parts are both capable of being controlled by the human
intellect individually, the yogi learns key methods to open
up flow, when flow is blocked; to open up and connect
regions of the body and mind when they are disconnected,
de-energized, fragmented, disparate, or reduced.
The bodymind that is under the direction of the higher
intelligence (transconceptual intelligence) is thus given the
task. One surrenders to her (shakti); while the intellect and
will act as servants to maximize that facilitation. That is, the
stretch is must be an informed stretched; the mind has to
open up and be stretched. This vast, open, and boundless
mind is no separate mind by itself. It is not a reified entity.
Hence yogis practice asana, pranayama, pratyhara,
dharana, and dhyana in this way through such specific
practices as conscious posture utilizing the bandhas,
shavasana, progressive relaxation, yoga nidra, nadi
awareness and purification practices, chakra visualization,
samatha meditation, and so forth. These more subtle
movements also facilitate stretching both on physical and
psychic dimensions.
When the body, the mind, emotions, and energy grid that is
inside and surrounds the body are free from tension,
chronic armoring, tension, conflict, stress, fear, old
traumas, and negative habits which have created a drain on
its energy system and natural resources, then the
HeartMind is energized, liberated, and moves freely in
healing ease and happiness. In turn the yogi activates
liberation, healing, ease, and happiness naturally in all its
relations. More evolutionary energy is available in actions
for creativity, song, dance, and the many activities of the
heart in
ALL OUR RELATIONS