ESTABLISHING BASE
AND DYNAMIC TENSION
Found in most yoga poses, dynamic tension is the conscious creation of
isometric contraction in the muscles of the body.
WORDS: BETH SHAW
n YogaFit, all poses begin with
establishing a strong base and
creating dynamic tension through
the placement of hands, feet or both. In
standing poses, activate the muscles of your
legs and hips and press all four corners of your
feet evenly into the mat or floor. Keep feet hipwidth apart, in poses such as Mountain Pose
or Chair Pose, to allow you to move while still
providing stability. The width of stance should
be determined in part through the ability to
retain the stability in your feet. A stance that is
too wide or too narrow will compromise
mobility and stability.
When using hands to create a foundation,
spread your fingers wide and press them
firmly into the floor to distribute the stress
evenly. If there is a wrist injury, you can
use ‘fists for wrists’, but the wrists must be
stacked directly under the shoulders. It is
unsafe to use ‘fists for wrists’ in poses such
as Downward Facing Dog, because you can
lose traction and injure yourself.
Dynamic tension is the conscious creation
of isometric contraction in the muscles of
the body, giving us the perception of being
stretched in two directions. Found in almost all
yoga poses, it serves several purposes. First,
it draws attention back to the body. Second,
it strengthens the contracted muscles. Third,
it maximises the range of motion of the joints.
Fourth, it creates greater stability and safety
in the pose. Those new to yoga or fitness may
have difficulty creating dynamic tension and
display limp arms or legs, but practice will
increase both understanding and ability.
I
Please note: poses should only be performed after
a sufficient warm up.
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56 | NETWORK SPRING 2014
WARRIOR 2
Stepping into a wide stance, keep your heels
in alignment and front knee bent. Turn your
hips and shoulders to point towards the long
edge of the mat. Adjust your back heel to
accommodate the movement if needed, and
ensure it is the point furthest away from the
front of your mat. Feel all four corners of both
feet pressing into your mat for stability and
strength. Bring your arms out to shoulder
height, reaching from fingertip to fingertip.
Relax your shoulders, and align your ribs
directly over your hips. As you sink your
hips, maintain spinal alignment (photo 1).
Holding the pose: Hug your muscles to your
bones as you move outward and focus inward.
Modifications: For less sensation, step the
feet closer together. To reduce shoulder
discomfort, bring the hands together at
heart’s centre while holding the pose.
1
2
SIDE ANGLE
From Warrior II, place your forward forearm
on your forward thigh as you extend your
top arm toward the sky for Side Angle.
Relax your shoulders away from your ears
(photo 2). To increase sensation, extend
the bottom arm towards the floor, pressing
the back of your arm against your thigh and
your thigh against your arm to revolve your
chest open towards the sky. Sink your hips
down while pressing them forward.
Holding the pose: With strong base and
dynamic tension, hold the pose with
stability and grace.
Modifications: For more ease through the
shoulder joint, allow the top arm to come
down and wrap around your back.
Beth Shaw is the president and founder of YogaFit G&