Time Under Tension
In recent weeks I have been reading, listening, searching for more information on “Time Under Tension” in regard to our physical bodies.
I’ve been a regular in the weight room for many years. Was there a hiatus, absolutely! There was a period of my life that was filled with music, bands, and late nights – but we’ll talk about that another time. But, since the first time I entered a weight room at the age of 16 I knew there was a lot of good that would come from it.
In weightlifting, there is pacing. There is the consideration of load and time under tension. This has recently moved into my yoga practice. While we won’t load the body in the same way as we do in a weight room, we can find ways to explore time under tension within our yoga asana practice. We will explore that this week.
As our practice always does, it pushes us to expand this concept beyond the physical. Taking consideration of the amount of time we put our minds, emotional needs under tension. Just as with our physical practice, this is not all unwanted. But we do need to consider the factor of time and ensure we are releasing the tension, allowing for restoration.
Let’s look at some ways we can consider this for our week.
Journaling Ideas: During the next week, note how many hours a day you felt under tension, and how many hours you felt the tension was released. Can you build in, even 15mins a day, to restore yourself?
Meditation Ideas: Suggested mediation this week is lying in Savasana, or any restorative pose you enjoy, and taking that 15mins per day for yourself.
After a 10-15min warm-up below are suggested poses for your week to help facilitate opening in body, mind, and spirit.
Yoga Poses to Add to Your Practice This Week:
- Yin Child’s Pose: Stay with the posture for 5+ mins. Releasing the tension in the muscles at the start. Allowing gravity to slowly release the tension through the connective tissue.
- Yin Heart Bench (Supported Fish): Once again giving the body 5+ mins in the posture. Relaxed muscles, allowing tension release into connective tissue.
- Plank Pose (Phalakasana): Begin at 20secs and see if you can work your way up to a 60sec or 180sec plank throughout the week. Always recommended to take a “low” or kneeling plank with improved form.
- Goddess Pose (Utkata Konasana): A strong posture that has a very full-body engagement. As we did with plank, can we find a build on the time under tension throughout the week?
- Restorative Side Lying: Set yourself up, in your bed if you like. Bring a pillow in between the legs, one to the back body and one under the head. Welcome a blanket over you. Stay for 15mins.
Remember! Always practice within your own limits and take care of your physical and emotional well-being.
Wishing to learn more about the practice of yoga? Join our upcoming 200HR Yoga Teacher Training in Calgary, AB! Within this training you will learn about Yang and Yin postures, how to plan practices that include, tension, release, and restoration.
If you want to share your experience with us, follow us on Instagram: @albertayogacollege
With gratitude,
-Stephanie