As we "gain maturity" over the years, staying strong and flexible becomes increasingly important. Studies show that muscle mass begins to decline from the time we're about thirty years old! We know that having strong bones is essential, and functional flexibility is a must if we want to keep moving, but can you achieve those goals just from getting on your mat? In this blog post, I'll show you how "yoga metrics" will give you some insight into how fit you are! So, grab your mat and take a deep breath; let’s put our practice to the test!
How to use yoga to test your fitness
Yoga has gained tremendous popularity in recent years as a form of exercise and relaxation. While it is commonly known for its physical benefits such as increased flexibility, strength, and balance, it can be challenging to measure your improvement.
Traditional fitness tests involve activities like running or weightlifting to measure aspects like speed, endurance, or muscular strength, but they often neglect important elements of overall physical health, such as flexibility and balance. This is where yoga shines! By incorporating various postures (asanas), breathing techniques (pranayama), and meditation into a series of synchronized movements called vinyasas, you'll find the tools you need to achieve optimal fitness.
The mindfulness aspect of the practice lets us connect with ourselves on a deeper level and become aware of our thoughts and emotions while doing the poses. It also helps us to identify any imbalances in the mind-body that need some attention.
These 5 Fit Metrics can offer valuable information regarding your level of strength, flexibility, and balance without even leaving your mat. Let's take a look!
1. Flexibility
Flexibility refers to the range of motion in your joints and muscles, which helps determine how freely you can move without pain or restrictions. Flexibility is critical for doing daily activities with ease and plays a vital role in preventing injuries, thereby enhancing our quality of life. Flexibility can be measured on the mat by measuring the length that you can comfortably stretch and hold a pose for a set time.
To measure your flexibility, sit on the floor with your legs extended straight out in front of you. Then reach for the toes with both hands. If you can reach beyond your toes, then you have good flexibility; if not, depending on how far those toes are, there may be room for improvement.
You can measure your flexibility in different yoga poses, but it’s important to remember that different asanas make different demands on the body. For example, Uttanasana (Standing Forward Fold) requires hamstring flexibility while Gomukhasana (Cow Face Pose) targets shoulder mobility. It's not uncommon to be restricted in one area while having loads of length in another.
2. Strength
Strength refers to your ability to exert force against resistance, whether it be your own body (like in yoga) or an external object (as with weight training). In yoga, it's not about about having big muscles; it’s about having strong and functional muscles that can support you in your daily activities. In yoga, we often hold poses for extended periods (5 to 8 breaths), which requires both strength and stamina. See how long you can hold the more challenging postures, such as Warrior II, Chair Pose, or Plank.
These asanas engage multiple muscle groups, such as your core, arms, legs, and glutes. The longer you can hold them without losing proper alignment, the stronger your muscles are (at least in theory, though there are exceptions). If you can stay steady for more than 30 seconds or so without compromising form, you have good muscle strength. More than a minute or more and you’re a rockstar! have a good amount of muscular strength.
3. Balance
On the mat, balance refers to our ability to remain steady in various body positions and movements. It is not just about standing on one leg or holding a difficult pose, though that’s certainly part of it: it's the coordination of muscles, joints, and sensory systems when changing the body's position. There’s no better way to accomplish those goals than through breath-synchronized movement, known as vinyasa.
Having good balance helps prevent falls and injuries, improves posture and alignment, enhances athletic performance, and promotes mental focus and concentration. On the other hand, poor balance can lead to muscle imbalances, joint pain, reduced mobility, and increased risk of injury.
Tree Pose is the most obvious measure of balance and requires standing on one leg. The key is to cultivate stability by engaging your core and focusing your eyes on a fixed point in front of you. Dancer's Pose, or Natarajasana, measures both physical strength and mental focus, as it requires us to find stability in an asymmetrical position. If you find yourself wobbling more often than not, or you can’t hold the pose for more than a breath, a little more Tree may be in your future.
4. Endurance
Endurance is our ability to sustain physical or mental effort for a determined time. With its focus on controlled breathing and sustained poses, yoga can help indicate if your stamina is is on the sluggish side. Sun Salutations are an excellent indicator of endurance, because their repetitive sequence of poses tests both cardiovascular and muscular stamina. The combination of strength, flexibility, and breath control that are required provide a comprehensive snapshot of your overall physical endurance, particularly if you prac.
But you don't have to do Power Yoga to have an impact. While you may not cover much distance, just holding a pose for a minute or longer demands stamina and endurance. Put your practice to the test and hold Dog Pose or Plank for more than a minute. If you can do that, you’ve got a strong core and good muscular endurance.
We can also measure endurance on the mat through the breath. Yogic breathing techniques, called pranayama, require conscious control over our breath. Taking deep inhales and exhales while holding different poses can improve lung capacity and oxygen intake. The longer you can maintain steady breathing during challenging poses, the better one's respiratory endurance tends to be.
5. Mind-Body Connection
We can’t talk health without including the mind-body connection. It is a fundamental aspect of yoga and refers to the idea that our thoughts, emotions, and perspectives directly impact our health and well-being. According to yoga science, the mind and body are inseparable.
According to yoga, it’s not possible (nor desirable) to separate the two. In addition to the physical aspects, you can test your mental stamina as well. Breathing in and out through the nose helps improve lung capacity and oxygen intake. If you struggle to maintain steady breathing during more challenging poses or longer holds, consider adding some off-mat cardio to your life or dial up your efforts in this area. Progress in the practice infers exploring the more subtle aspects of each pose. It requires steady focus and concentration to maintain proper alignment and balance while doing this! The constant mind-body connection strengthens mental resilience and determination, which is a pretty cool payoff.
Meditation and mindfulness are straightforward ways to hone your concentration, but how does this evolve on the mat?
You can measure the strength of your mind-body connection by observing your ability to concentrate. Can you stay present and focused on each movement and breath, or are you easily distracted despite your best efforts? Can you listen to your body and heed its limitations, or do you often overshoot the mark and pay for it later? These can indicate the strength of your mind-body connection.
Remember: everyone's results will differ based on their strengths and limitations. It’s not about achieving perfection but rather understanding where improvements can be made in our effort to obtain or sustain optimal health. There is no competition; we’re in this together!
By understanding these metrics and their implications, you'll get a sense for your current level of fitness. Equipped with this knowledge enables you to adjust your practice or fitness routine to move towards your goals. Keep in mind these metrics are just one means of assessing physical health. It is essential to maintain a well-rounded approach that includes balanced nutrition, proper sleep, and regular exercise.
Now it's time to act and make yoga a part of your daily routine! Whether you’re a beginner or an experienced practitioner, there is always room for growth and improvement.
8 Tips for Staying Fit with Yoga
1. Start slow and be consistent. Dedicate 10 to 15 minutes a day to a dedicated yoga practice.
2. Supplement live classes with audio recordings to build a daily habit.
3. Practice mindfulness by focusing on your breath during each pose.
4. Set yourself up for success. Start with short holds and basic poses.
5. Be patient with yourself and don’t compare your progress with others.
6. Create a peaceful space for doing yoga at home. Use props for support.
7. Stay hydrated throughout the day to stay energized.
8. Gradually increase the intensity to stay inspired while you build strength slowly, steadily, and safely.
By following these tips and getting on the mat regularly, I promise you'll see improvements in your physical health and enjoy increased energy, reduced stress, and improved flexibility and balance.
Yoga is not just a measure of fitness; it’s fundamentally a way of life. Embracing its principles and incorporating them into a daily routine is an investment in your longevity and quality of life. So, let’s get this party started and embark on our journey towards optimal health and vitality!
Very motivating and so true!
Great article and thanks for posting! The title alone made me think as to what my alternatives are as I age. I was glad to see that yoga holds elements that can help with maintain my fitness. I finally managed a short run yesterday after several months of procrastination and despite the hills and heat managed quite well. I'll give credit to the yoga exercises for helping with this achievement. Many thanks! P
Very clear and nicely written