Supple is the New Strong
Highlights from this month’s yoga for the channel of muscle (mamsavaha srotas)
This month on the mat, I’ve been sharing practices that explore a holistic approach to “strength,” which most of us think of as synonymous with “muscle,” the channel in Ayurvedic anatomy that was my theme for July. Inspired by the function of mamsa dhatu per Ayurveda, lepana (or “plastering”), I dove into the yang and yin of creating health boundaries and relationships through this vital tissue. On the yang side, muscle responds to stressors by contracting, literally creating protective, isolating space between us and our environment for survival. On the yin side, a relaxed muscle serves as a soft, squishy, curved cushion for our delicate inner structures (bones, organs, nerves, etc.), and yields upon contact, allowing for sensations and postures of trust and connection. The heart, a muscle we don’t only strengthen by “working out” at the gym, but also by engaging in activities and spaces that offer safety, creativity, play, and love, has been our North Star—is the feeling tone of the heart communicating yang or yin energy? And is that the desired goal?
I broke down my classes into body regions, gym-bro style, not to bring our bodies to “failure” but rather to illustrate the interconnectedness of the channel of muscle even whilst doing exercises for isolated muscle groups. Here are some of the interesting moves we explored:
Core
Everything is core! Not just crunches and planks. The core muscles around the front, sides, and back of the torso act like a pulley system against the levers of the arms and legs. Releasing areas of tension around the core can provide surprising increases in range of motion at the joints.
Extended half-plank alternate arm/leg reaches—double trouble core work and prep for integrated side plank
Laying prone on a rolled blanket mid-belly can release tension along the abdomen and diaphragm, supporting spine extension (backbends, like locust pose or bridge)
Legs/Lower Body
Rolling the quads and glues (with a rolled blanket or tune-up balls) to support
straight-knee balancing poses like triangle and eka pada hasta padangusthasana
backbends (locust/upward-facing bow), hip openers (forward bend in sukhasana, pigeon variations), forward bending (releasing the posterior chain and low back), springy hops and jump backs in vinyasa sequences
Arms/Upper Body
Side lying with a rolled blanket under the waist, or simple rubbing/tapping around the collar bones, armpit chest, and rib cage can allow for more shoulder flexion (raising arm overhead)
Face and lymph massage to release neck and shoulder tension, increased range of motion in shoulders
“Heart opening” that starts in the back body—releasing lengthened, weak muscles around the shoulders and spine creating a sense of “leaning back into oneself,” a pasture of easeful confidence, rather than thrusting the chest forward into pain and from a place of inner/energetic depletion
Srotamsi-Clearing Inquiry:
What muscles are contracting when I don’t want them to?
What muscles don’t contract when I do want them to?
From a state of relaxation, use the breath to notice places where the connection between mind and body is dominating (e.g., pain, stiffness) and where the connection is “off” or dim
What did you think of class this month?
What moves or styles of movement make you feel strong?
Share in the comments?