Yoga and proprioception
By Almira Haupt

“Understanding how movement affects efficiency can lead to understanding how the body communicates with itself. The strong influence of yoga, martial-arts-based programs and other whole-body programs has swung the door open for more program possibilities. With the new emphasis on creating a connection between mind, body, spirit and emotion, body awareness represents the next frontier of movement education.” ~Suzanne Nottingham

Walk into any yoga studio and chances are you’ll hear how yoga is excellent for refining the body’s abilities in proprioception. Proprioception is the ability of the body to sense where it is, or where its various parts are in space. Specialized sensory receptors in our muscles and joints send information from our internal and external environments to the central nervous system (CNS). Once there, the information is processed, and the CNS determines how to move the body.

Proprioception is an important element in the body’s ability to navigate its way in the world. Exercises that help heighten proprioceptive awareness are incredibly beneficial in allowing the body to become more efficient in its everyday movement. For example, the following exercises and special senses have an effect on proprioception:

• Sequences – such as those found in yoga and dancing – contain a variety of movement patterns, and ranges of motion with different tensions and loads on various body parts;
• Cardio, strength, flexibility and balance conditioning;
• Linear, lateral and rotational movements;
• Vision – used to adjust movements when recovering balance, for example, instead of looking downward, focus ahead to realign the head and neck;
• The inner ear – plays an important role in helping us maintain our balance (equilibrium), and the head and neck must be situated over a balanced spine for it to function properly; and
• Weight changes and motion – our bodies are very sensitive to weight transfers and the motion of our body/limbs that occur when we change positions, such as moving from one yoga pose to another.

Most poses in yoga require balance, coordination, agility and power. Balance is the body’s ability to right itself. It is improved with proprioceptive feedback. Strong abdominal, back and gluteal muscles provide a solid foundation from which all movement originates. Strength is necessary for postural endurance – it is required to maintain a stable core, balance and control. Also, many poses can challenge one’s normal range of motion. During a yoga sequence, the constant repositioning of the body keeps the CNS aware of the external environment. In short, practicing yoga is a great way to train the body’s proprioceptive abilities.

Sources:
1. Marieb, E. Human Anatomy and Physiology, 6th edition. 2004
2. Nottingham, Suzanne. Training for Proprioception & Function: Proprioceptive movements in your classes and training sessions can enhance your clients’ body awareness and movement efficiency. http://www.coachr.org/proprio.htm

Almira Haupt is a graduate of the Feel Good Yoga Teacher Training program. To learn more about all things related to yoga, join us for our next yoga teacher training program. Sign up now and receive a $400 discount!