By its very definition, CrossFit is intense which results in our mental and physical body enduring daily and necessary stress. Naturally, the consequence of this is increased strength, muscle growth, confidence and resilience.
However, if we sustain such intensity, the result can also be exhaustion or even injury.
Yin Yoga counteracts this by protecting the parts of our body that are usually vulnerable to wear and tear as well as optimising our performance.
Below are 5 ways Yin Yoga Improves your CrossFit.
1. It’s the Counterbalance to CrossFit
Yin Yoga is both a physical and mental practice that increases mobility and flexibility. It encompasses long held static poses that can last from 90 seconds to several minutes. A pose, or “load” is unlike the usual pre/post CrossFit stretches that are only held for a short duration.
CrossFit is about power and speed, where Yin Yoga is about patience and loading. As the body deepens into the timed stress, the proteins in the tissue begin to alter their composition. This results in a change in the body’s cells and gradually remodels and strengthens joints, bones, tendons, fascia, and ligaments. Yin Yoga will help reduce the chance of injury and will take your healthy body and bring it to its optimum.
2. It provides necessary stress to the areas CrossFit can’t reach
A frequent discussion at my box, is the physical stiffness experienced by many CrossFitters. If there is one word to describe a true CrossFitter, it is “passionate”. Intense and regular CrossFit training, while making us fitter and stronger, can cause our connective tissue to harden, thicken and knot. This is the tightness that CrossFitters may feel and can lead to pain, diminished mobility and possibly even a day away from the box. Yin Yoga allows CrossFitters to continue their training by treating the cause of the problem.
The anti-fragility theory (Taleb, 2012) requires our bodies to endure stress in order to grow stronger. CrossFit does this by stressing muscles with weights and the heart with those dreaded burpees! Yin Yoga targets the areas CrossFit can’t reach. Long held poses stress connective tissues, making them stronger and suppler, smoothing out knots, and releasing pressure through the body.
Yin Yoga even alters the composition of our cells. Without this “stress”, atrophy sets in and our system weakens and withers. Partaking regularly in both CrossFit and Yin Yoga provides the necessary stresses to our whole body which will ultimately prevent us from becoming crippled and calcified.
3. It Increases Range of Motion (ROM)
I am in awe of the agility of children. Their ability to pop a squat, ass to grass, amazes me every time I see it. When did we lose this flexibility? As we grow, our bones and muscles increase in density and size and our connective tissue thickens. For many adults, this occurs in conjunction with replacing playground football with desk sitting jobs and the result is reduced mobility.
But all is not lost. A reduced range of motion can be reversed with a regular commitment to Yin Yoga. CrossFit takes time and dedication to see results, as does Yin Yoga. Your ROM will return gradually with every pose you endure. As your ROM increases, so will your CrossFit performance.
4. It helps you find comfort in the uncomfortable
CrossFitters are familiar with discomfort. Stressing our bodies causes discomfort which is evidence that we are growing stronger. This is how, during a WOD, we “Find comfort in the uncomfortable”. Yin Yoga also stresses our bodies, and so it too must target our “DC Zone”.
The postures are held for extended periods of time. The time is essential in that it ensures muscles relax fully and allows your body weight to provide a sufficient load on your connective tissue to be effective. Be under no illusion, Yin Yoga is in no way comfortable. But as CrossFitters many welcome this challenge.
5. It is Accessible and Convenient
Yin Yoga does not require a specific space or equipment. In fact, you can execute a Yin Yoga pose at any point in your day. Finding time, even at work, to slow down, hold a pose and improve not only your health and mood, but your patience is possible.
If you are fortunate, your box may already be operating Yin Yoga classes. If not, look for a Yin Yoga class in your area and join the increasing number of CrossFitters who have improved their training by adopting this complementary discipline.
Authors:
Kara and Vanessa Way are YogaWOD (Australia). Kara is CrossFit Level 1 Certified and a qualified Yoga Teacher. She is a CrossFitter of three years and has been practicing Yoga since 2001. Vanessa is a qualified Yoga teacher and has been practicing Yoga since 2000. They combine their knowledge & understanding of both disciplines to deliver Yoga classes tailored the specific needs of the CrossFit athlete.
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References
Clark, B., 2012. The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga. White Cloud Press, United States of America.
Taleb, N., 2012. Antifragile: Things that Gain from Disorder. Penguin Books, UK.
