Muscle Fiber Types: Fast Twitch Muscle Fiber and Slow Twitch Muscle Fiber
Slow Twitch Muscles that are associated with aerobic work are called slow twitch. These are the muscles working when we do the simpler yoga poses. Small force is produced over a sustained period. It is suited for endurance activities such as running marathons. Fast Twitch These fibres are associated with anaerobic activity. They are used when we perform high intensity activity which is sustained for shorter periods such as sprinting. The lactic acid build up from these activities means they cannot be sustained for a long time. 1) Fast oxidative glycolytic fibres These are more resistant to fatigue that fast glycolytic fibres. 2) Fast glycolytic fibres These fibres generate the largest amount of force and have the greatest anaerobic capacity.
Eight Limbs of Ashtanga Yoga – Patanjali Yoga Sutra
Yama – self restraint Niyama – social mores Asana – postures Pranayama – breathing Dharana – concentration Dhyana – meditation Pratyahara – withdrawing from attachment to senses Samadhi – transcendence
9 Obstacles in the Path of Yoga – Patanjali Yoga Sutra
Laziness Doubt, Dullness, Cravings, Wrong perceptions, Disease, Procrastination, Inability to achieve the refinement, Instability
Urdhva Dhanurasana(Upward Bow or Wheel Pose)
Lie flat. Bend and raise the elbows over the head and palms under the shoulders. Bend and raise the knees. Bring the feet nearer until the touch the hips.
Jathara Parivartanasana (Master Revolved Abdomen Pose)
Lie flat on the back. Stretch both arms out sideways, in line with shoulders. Form a cross with the body. Exhale, raise both legs together until perpendicular to the floor. Take them to the side and turn the head to the opposite side.
Salamba Sarvangasana (Supported Shoulder Stand Pose)
From lying on the back raise the thighs and engage the glutes. Back can be supported by the hands, shoulders rolled inwards. Form a bridge with the body, right on the elbows and wrists.
Supta Pavanamuktasana(Reclining Wind Relieving Pose)
Lie on your back. Bend right knee and bring the thigh to the chest and head to the knee. Other leg straight.
Ananda Balasana(Happy Baby Pose)
Lie on the back, legs in the air knees bent and drawn in, legs spread apart, hands holding the big toes.
Savasana or Shavasana(Corpse Pose)
Lie flat on back, arms slightly away from the body, feet slightly apart, relaxed.
Purvottanasana(Upward Plank Pose)
Start sitting up with your feet stretched out in front of you. Place the palms on the ground about one forearms length behind the hips. Inhale, raise the hips and lift the body upwards, relax the neck. Point the toes away from the body trying to get the feet flat on the ground, keep the arms and the legs straight. Keep the buttocks and pelvic floor muscles engaged.