Three Types of Muscle Contractions (Isometric, Concentric, and Eccentric)
1) Isometric Muscles are tense but no joint movement. 2) Isotonic Eccentric Downward movement of joint. Tension is produced when the muscle lengthens. Concentric Upward movement Tension is produced when the muscle shortens. Causes joint movement.
Aerobic and Anaerobic Yoga Pose
Aerobic activity This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned. These are lower intensity activities. More fat for energy is used and leads to a better ability to burn fat. Blood vessels increase and become bigger to accommodate the oxygen being used. It changes the composition of muscle fibres which contract slower and at a lower intensity. Aerobic activity increase these type one muscles which increases endurance and performance. Aerobic activity increases mitochondria which improved the aerobic capacity of muscles. Anaerobic activity This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat directly. Example is weightlifting. More fast twitch muscle fibres are produced for strength. It increases lactic acid tolerance for endurance. It increases glycolysis, ATP, CP and creatine. It increases growth hormone and testosterone.
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.