Yoga & Functional Movement

The topic for this post explores one of the core component of my teaching method that differentiates from traditional yoga: the inclusion of functional movement patterns. So what exactly is “functional movement”?

Functional movement training is different from traditional weight training in that it strengthens several muscle groups at once. In fact, functional movement training is all about training movements and not muscles . In contrast, weight lifting targets one muscle group at a time, with the goal of increasing not only its strength, but its size. This can lead to muscle imbalances, increased tightness, and decreased joint range of motion. More importantly, it usually doesn’t involve strengthening the proximal stabilizers. This is not to say there isn’t a place for weight training, but it has a completely different purpose as compared to functional movement training.

Functional movement patterns reflect how humans are supposed to move and help us to move even better. Jumping, lunging, squatting, crawling, pushing and pulling are all examples of functional movements. We do them day in and day out without even thinking about it. But are we doing them well or can we be doing them better? This is where functional movement training comes into play. This is why if you’ve taken one of my classes, I’m constantly challenging you with new movement patterns and reminding you of the proper and safe technique throughout. This is why I offer modifications, so it’s more accessible to every different body in the room.

As compared to weight training which tends to work more of the “beach muscles”, functional movement patterns directly address the more proximal muscles and core stabilizers. More importantly, functional movement training decreases our risk of injury while performing our daily activities because we are stronger at the core and have better neuromuscular control of the limbs.

Neuromuscular control refers to the connection between the brain and the body. It takes neuromuscular control to move between yoga poses smoothly. Traditional yoga, with all of its balance training and working bilaterally, is an excellent means of improving neuromuscular control. But usually it falls short by being highly repetitive and predictable. Coupling yoga with functional movement patterns means it translates off the mat and into our lives so much more effectively.

And finally, research has also shown functional movement training to increase flexibility as well as strength. Because muscles are moving in groups, one group is lengthening (while still contracting) and another is shortening and vice versa, to create that smooth, controlled movement. These lengthening, eccentric contractions are an integral part of attaining that long, lean toned physique. At the same time, the proximal stabilizers are working to control the core (trunk, hips and shoulders), getting stronger too! So we’re getting the benefit of looking good and feeling even better!