Yoga For Pull UpsPulling Your Own WeightOver on my other blog, Live Lean, Live Well, you might have read the article entitled 'Pulling Your Own Weight'. In it I discuss how to gradually work your way up to being able to perform at least three pull ups. What I didn't discuss is the importance of compensatory work in doing yoga for pull ups. When we are trying to learn something new it is very important to perform the action many times. While absolutely necessary in order to perfect a new movement, performing many repetitions of one move can create imbalance if we don't work on an opposite action. For example, if we perform only down dog everyday we will end up walking with our body in a 'V' position. Of course that's a joke. However, by adding in the upward facing dog to our daily downward facing dog we create balance of strength in both the front and rear of the body. In regards to pull ups, we might assume that because we are performing a pulling motion we should compensate with a shoulder pushing movement. For example, a weighted shoulder press or even hand stand push-ups. While that is correct in that it is an opposite motion, I am referring to a yoga compensatory poses in order to bring the body back into alignment and re-stabilize it in preparation for the next work load. In our case, pull ups. By doing this we can actually improve the performance of our pull ups. *Compensatory movement is something that Circular Strength Training® specializes in. Click here for a good example of an assessment for over-compensation by Jarlo Ilano, M.P.T and CST Head Coach. * For the sake of simplicity let's assume that you have no injuries and are performing the pull up with proper form. When performing a pull up we are primarily using the arms, shoulders, and back. So, let's look at three yoga poses that we can use as compensatory yoga for pull ups. Locust Pose
This pose is generally viewed as one for the lower back. However, because of the intense commitment of arm drive needed in this pose it is perfect for stretching the arm after pull ups. Stand up tall and bring your legs together. Place both arms in front of you so that your palms are on your legs with thumbs touching. Now rotate your arms so that the palms of your hands are facing outwards with the pinky fingers touching. This is the basic locust position. However, we need to do this lying down. Start by lying done on your stomach with your arms close to your body. Next roll over slightly to your side so that you can place your right arm, palm against the floor, between your hips. Think of the position you where in when standing. Next, roll on to your right arm so that you can also place your left arm in the same position. At first this will feel very uncomfortable. Especially is your arms are tight from doing pull ups or any curling action. To complete this pose, drive your arms into the floor as you raise your leg upwards. The top of your elbows should be flat against the floor. Keep your chin on the floor. I realize that this is also uncomfortable. No one said that yoga was easy! The arm drive is imperative in this pose. The top of your elbows should be screaming when you perform this pose after a workout of pull ups. Maybe not the most enjoyable thing in the world. However, by lengthening your arms between your legs and driving your palms in to the floor we work our arms in the opposite direction of a pull up. Compensating for the pulling motion and therefore ultimately strengthening are arms and helping us to better our pull ups. The next two poses are only confusing in regards to the names. What some people call Table Pose, I will refer to as Cat Pose. What others might think of Table Pose I will refer to as Modified Reverse Plank Pose (Purvottanasana). Confused yet? Modified Reverse Plank Pose (Purvottanasana)
Typically this pose is done with the legs extended straight outwards. Today we will do this pose with our legs at a ninety degree angle.Start by sitting down with your hands turned behind you. If this is too difficult it is of course OK to turn your hands so that your fingers are facing forwards. Make sure that your hands are placed shoulder width apart. In the beginning, start with your feet shoulder width apart. As you progress work on bringing your legs together for the pose. Next, drive your hips upwards distributing equal weight between your arms and legs. For most people it will be difficult in that it will feel like you are going too far back on your hands when in actuality you probably aren't going far enough back. Open your chest by rolling your shoulders back and relaxing the your neck down. Gradually bring your hips higher while driving into the floor with your feet and hands. Cat Pose
Even if you don't have a cat, I'm a dog man myself, you probably already have a good image of this pose. The cat pose is a great pose for really opening up the back and relieving residual tension held in the upper back/shoulder area. This is a relatively easy pose but don't half heartedly perform this pose. Focus on going deeper and deeper each every time. Start with all fours on the ground shoulder width apart. Make sure that your shoulders are directly over your wrists and stay that way for the duration of the pose. Bring your chin to your chest, and while pushing into the floor round your back to the sky. It helps to slightly flex your buttocks and pull your stomach inwards. Make sure not to hold your breath. That goes for all of our poses. And that's it! Use the locust, reverse plank, and cat pose after a heavy workout of pull ups and watch your performance improve. You'll be pulling more and feeling better with every workout. Return To Yoga-For-Men.com Home Page
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