One of my favorite things about the LYT Method is that it’s easily customizable to the individual. No one is trying to look a certain way in a pose, but are instead free to modify as fits their body. This also gives me the freedom whenever I meet with a private client on Zoom or in person to look for ways to integrate their evaluation results into their daily routine, which is the best way to create the change required to allow the body to heal itself. We all bring our postural and movement habits onto the mat and in many cases, these habits are causing or can cause pain or dysfunction in the body. We can personalize our practice to focus on retraining the brain and body to move in better ways, creating more balance in the body. What’s a good place to start?
This past weekend, I taught The PT https://lytyoga.uscreen.io/programs/the-pt-prescription-workshopPrescription workshop on the LYT Daily which went through a full body self-assessment of strength and range of motion and how to address those findings on the mat. Today I’m going to discuss my three favorite assessment tools from the 16 covered in the workshop to help you personalize your LYT practice:
- Single Leg Bridge – so many people are weak in the glutes (buttocks) and hamstrings (backs of the thighs), which are two of the largest muscle groups in the body. Weakness in these muscles can contribute to low back, hip, and knee pain and imbalances between the left and right side can also be problematic. Simply testing the quality and quantity of movement in a single leg bridge is a great way to test the function of your glutes and hamstrings.
- Lie on your back with the knees bent and feet flat. Lift your right knee over your hip. You can slide your left foot towards the center.
- Press down into the left foot to lift the pelvis up off the floor.
- Keep the pelvis level (try not to let one side lift up or fall down in comparison to the other).
- Lower back down with control. Lift and lower 10 times on each side.
- Hip Wall Slide – another common area of weakness is the outer hip, or the gluteus medius. The gluteus medius plays a huge role in stabilizing the pelvis while walking and especially when standing on one leg. Oftentimes we will compensate with the stronger muscles in the front of the leg, allowing the lateral hip to become weak and lazy. The hip wall slide is a great way to isolate the gluteus medius and compare left to right.
- Lie on your side with your head, shoulders, buttocks and heels against the wall. You can bend the bottom knee for better stability.
- Lift the top leg straight up, sliding the heel against the wall and keeping the toes pointing straight ahead. Slide the foot back down the wall to the starting position.
- Repeat 10x on one side and repeat on the other.
- Single Leg Dynamic Balance – with falls being problematic as we age, the ability to balance while moving through space is paramount. Dynamic single leg balance requires strength and coordination of the entire body, making this a great test of the brain-to-body connection.
- Stand with the feet hip distance apart and hands on hips. Bend your right knee and bring it up towards your chest.
- Slowly and with control, send the right leg behind you straightening the knee, while hinging the trunk forward. Bend the left knee (standing leg), allowing the trunk and back leg to become parallel to the floor.
- Keep the pelvis level (try not to let one side lift up or fall down in comparison to the other).
- Slowly return to the start position with the right knee bent in towards the chest and the body upright.
- Repeat 5 times without lowering the right foot to the floor. Repeat on the left side.
Comparing not only the number of times you can do the above exercises, but also the quality of movement gives you information on muscle strength, flexibility, and endurance, as well as joint stability. It’s not uncommon for us to feel stronger or more coordinated on one side and one side may also fatigue more easily. You might ask yourself: What might I be doing in my daily routine to perpetuate these imbalances? Do I put more weight through one leg while standing or cross one leg more readily while sitting? Making little changes to create more balance can go a long way to strengthen what’s weak, mobilize what’s stiff, and stabilize what’s unstable, helping the body to heal itself. This can help you guide your practice on the mat as well. Getting hands on the muscles that were weaker is a perfect place to start, as this manual cue can work wonders to stimulate better recruitment and control. Voila, you’ve personalized your LYT practice to be therapeutic as well as preventative!
If you missed my workshop, did you know that it’s available to rent? We also have hundreds of other classes, series, and workshops dedicated to helping you move better for life. Until then, I’ll see you on the mat!
Xoxo,
Kristin
