Active Isolated Stretching:
Scientific Stretching for yogis
AIS is a highly effective form of therapeutic
stretching developed in the US over the last 30 years. It is
a training and restorative tool used by many top Olympic and
professional athletes to "get
the edge." Now it is being integrated with the ancient methods
of hatha yoga. This integration blends modern anatomical research
of just how muscles contract and relax with the age old science
of yoga. The experience of AI Stretching is meditative, following
the rhythms of breath and energy flow.
The technique is gentle, safe, and easy to perform:
1. Identify and Isolate the muscle you desire to stretch.
2. Exhaling, actively contract the muscle that is opposite the
isolated muscle. The isolated muscle will then relax and
prepare to stretch.
3. After you reach the full range of your stretch, hold for no
more than 2 seconds.
4. Release the stretch before the muscle reacts to being stretched
by going into a protective contraction.
5. Repeat the stretch up to 8-10 times.
Active Isolated Stretching works with the body's natural intelligence
to safely elongate muscle and deep myofascial tissue. Using precise
bodily positioning, AIS isolates specific muscles for a stretch
lasting no more than 2 seconds (yes, 2 seconds!). This 2 second
stretch allows for optimal flow of blood, oxygen and nourishment
without triggering the protective contraction of the muscle avoiding
painful tears caused by prolonged static stretching. The stretch
is repeated up to 10 times to gradually increase mobility in
the muscle and joint. The isolated contraction builds specific
muscle tone and strength and trains muscles to fire in the correct
patterns therefore increasing bodily awareness and coordination.
Students of yoga benefit from learning the method of AIS:
• greater isolated flexibility
• greater isolated strength
• greater body awareness
• address common postural misalignment
• repair injured muscles, open joints, and break up
scar tissue
• awaken dormant or atrophied muscles
• blind spots in practice may be identified and addressed
• gain an intuitive sense of alignment in yoga postures
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