Yoga Sutra 2.46 Sthira Sukham Asanam means each asana or physical posture should be a balance of steadiness and ease. Steadiness is a combination of strength and grounded energy. If your muscles quiver and strain when you’re trying to hold an asana, you’ll struggle to achieve a sense of calm. While flexibility and mobility are key elements of a well-rounded yoga class, without stability it’s impossible to truly find your yoga groove.
We all can benefit from some yoga classes specifically designed to build internal and external stability so this week, we bring you four classes to help you feel grounded and powerful. You’ll embody strength and softness with each breath and movement. Classes focused on strength aren’t just about your muscles but creating a healthy spine and strong bones and joints. You’ll not only be able to hold postures longer while controlling your breath, but you’ll also release mental and emotional stress.
When you’re focusing on standing poses like Virabhadrasana (Warrior) series or Vrksasana (Tree Pose), you’re performing weight-bearing exercise which engages your lower body muscles and bones. Building this type of strength helps prevent injury because if you’re not physically strong enough, you can sink into your joints causing instability and injury. It also fosters a connection to the earth, so you’re not just physically grounded but also calmer in your mind and heart.
It's also important to have a strong center to prevent back pain, create a natural girdle to protect your spine, and powerful core muscles to help you balance in challenging positions. Phalakasana (Plank Pose) and Navasana (Boat Pose) build core strength and stability and stimulate your Manipura (Navel) Chakra, which boosts self-confidence. And a strong core improves your posture and the way you carry yourself in the world!
Building upper body strength is also key to excellent posture and spinal health. So many students injure their shoulders from improper form on chaturangas and planks because they aren’t engaging and stabilizing their back muscles. By learning how to properly use the body without sinking into the joints, you’ll become stronger and protect yourself from injury.
This week’s classes will enable you to feel powerful and grounded, from head to toe. Check them out!
Weight It Out - Erin Wimert
Katonah Inspired Flow - Caitlin Rose Kenney
Power up your Chaturanga! - Mary Baker
Shred, Strengthen, & Tone - Becca Riopelle