What This Means
If you’ve never done isometric exercises such as Yoga Asanas, you may be in for a surprise. They are simple to perform, yes. They are easy to execute and hold – NO.
When you have a personal fitness program that emphasis a great deal of isotonic exercise, you may indeed have increased your endurance level and can stay on that elliptical or treadmill for extended periods of time. However, when you broaden your scope and venture into the isometric arena, it may well be that you need to start from square one and condition your body accordingly. In other words, when comparing the two types of activity, isometric and isotonic, you are looking at an apples and oranges situation.
To give yourself an edge when it comes to moving forward with your Yoga practice, and gain wider range of motion and the type of strength that allows for longer hold times, begin to perform the following exercises every day. In a few weeks, and the months thereafter, you will be pleasantly surprised at the benefits you’ve received from them.
Exercises To Help Increase Your Resistance Capacity
- From Lotus Pose, raise your right arm straight up, fingers pointing toward the ceiling. Hold for 10 seconds, then lower to chest level, arm still straight out, fingers pointing forward.
- Hold for another 10 seconds. Release the right arm, and perform with the left. Hold this for the same amount of time.
- Now perform this exercise with both arms at once. Same hold time.
- Do this 5 to 10 times per day, for at least 10 seconds each time. Increase the length of time you can hold this position each week.
You’ll need to be near a wall or close to a sturdy table or bed post. Stand about a foot to eighteen inches from the wall, or wherever you are placed, and place your left hand on it.
- Press your palm, flat, to the wall. Raise your right leg about 1 foot off the floor, bending the knee slightly.
- Hold for as long as you can – 10 seconds or more is fine to start. Release your right leg to the floor, and repeat with the left leg.
- Do this 5 to 10 times per day to increase strength, adding more time to the hold as weeks go by.
Practicing these simple moves each day can greatly improve your experience with Yoga all the way around. Your ability to achieve and maintain poses will improve, as well as your balance, posture, and mental focus.
And as a wonderful bonus, you’ll be showing up with additional grace and poise to your dance, martial arts, and aerobics classes, and mastering sports such as billiards and archery will be much easier as well.
Me, at age 58. My sweet husband snapped this photo while we were at the Tortuga Music Festival in Ft. Lauderdale, Fl. 2015