Strength and stretch classes help in learning the basic concepts of muscle contraction. Many people use stretching as a warm up exercise or also for cool down. But, for serious practitioners, it is a complete workout in itself. For the aid of such people, there are strength and stretch classes. These classes prove beneficial in reducing stress, improving posture, strengthening the muscles. They also help in improving the flexibility of the body thus enhancing the range of motion of all body parts. They also help in increasing the core strength body and also work towards mental balance.

Strength and stretch classes basically include pre-yoga stretches and a few yoga poses. Light weight training and complex stretching may be included later. Normally these are started with low intensity and gradually the intensity may be increased i.e. the stretch complexity, the time each stretch is held increases. A regular stretch and strength exercise not only strengthens the muscles but also helps in healing of the troubled muscles. This also has several health benefits as the entire body as well as the brain is involved in the exercise.

Some benefits of strength and stretch are as given below:

• Decrease in overall stress levels and muscle spasms
• Strengthening of muscles
• Increase in flexibility of the body and the range of motion of body parts
• Improves balance, co-ordination of mind and body.
• Improves overall health of mind and body
• Improves circulation in the body and overall performance levels
• It also help in reducing the pain in joints and muscles
• Decrease risk of coronary heart diseases and helps fight cholesterol
• Increase in the basal metabolic rate

There are different levels for strength and stretch classes starting from the basic and going up to very advanced level. The basics are generally for people who are not much acquainted with exercise or yoga and who have an inflexible body. It consists only of preliminary stretches and very little strength training. The intensity of stretches is generally low in this class. Then comes the intermediate level in which the stretching becomes more intense and a variety of stretches acting on each and every body part are included. Light weight training starts at this point. And finally there is advanced level in which complicated stretches are taken up. The intensity of the weight training also increases considerably. The flexibility requirement for the exercises increases progressively in the 3 steps. After completing each stage, the body becomes more flexible and ready for the next level.

Yoga covers both strength as well as stretch and hence yoga plays a crucial role. All yogic poses are basically stretch exercises. Yogic poses play a crucial part in these classes. So, for all those of you who are looking for a workout that would boost your immunity, increase the flexibility of your body, and help in stress management, strength and stretch classes are a good option.

Yoga Stretching Exercises and Beyond

Yoga is an age old science with millions of followers worldwide. It is known to help an individual develop physically as well as spiritually. It boosts the immunity of the practitioner and makes the body very flexible. Yoga stresses on a combined mental and physical development. All the yoga poses are nothing but stretching exercises and each is said to act not just on the physical body but also on the development of the mind and soul. There are a variety of stretching exercises in yoga each exercise stretching a group of muscles and thus, strengthening them. The yoga stretching exercises are so effective that they are a part of almost all forms of workout and sports training.

During any workout, it is recommended that yoga stretching exercises be performed right after
warm up and also after the work out is over. Stretching after warm up reduces the chances of any cramps and after work out it has a soothing effect. It is said that you can't relax your body well unless you stretch it. Try it out by holding your hand out and trying to relax it. You will find that you cannot relax it completely. Now try stretching your arm in any way and then try to relax it. You will find that you will feel much more relaxed in this manner. This is the principle on which yoga stretching works. The more you stretch, the more you will relax.

In general, it is highly recommended that every person should practice yoga stretching exercises at least 15-20 minutes a day irrespective of his/her profession. The basic level exercises are so simple that they can be performed even in the office or any public place. Following are few of the basic exercises:

• Neck rotation and neck sideway stretching
• Forward bending (upper part of the body)
• Back bending (upper part of the body)
• Calf stretching
• Hamstring stretching
• Side bending (upper part of the body)
• Spinal twist
• Lunge stretch
• Quad stretch

For best results, the stretched pose should be held for at least 15-20 seconds and repeat 4-5 times. But it is important to note that these stretches are known to have positive effects only if they are challenging for the muscles. So, if an inflexible person practices these exercises, the results would be seen in a short time but if a highly flexible person practices these, the results might not be impressive. The best yoga stretching exercises for any person are the ones that challenge the muscles of his body to the next level of flexibility. It should also be remembered that these exercises should carefully be performed in the prescribed order as they may prove harmful if done in the wrong way. So, it is best to start these exercises under the guidance of a good yoga teacher. With regular practice, the results of these yoga stretching exercises will speak for themselves.

By T. T. Renning Comments(0) 2008-07-04 00:00:05