A guest article by LYT expert Mireia
LYT Yoga or Functional Yoga is a style of yoga developed by physiotherapist and yoga teacher Lara Heimann (LYT = Lara Yoga Training). It is based on anatomical findings and focuses on aligning and loosening the connective tissue (fascia). Some of the most important components of LYT and Functional Yoga are the stabilization of the core (this includes everything from your shoulders to your pelvis) and the neutral spine. With a stable core, we are able to move freely and in a structured way. This is also the basis for a neutral spine. With a focus on this stability, I give my students the tools they need to adjust their bodies with their own hands, correct their posture and get rid of balancing postures.
What is LYT aiming for?
In LYT Yoga, we focus more on strengthening the body and active flexibility than passive stretches. In other words, we don't press ourselves to the floor like in the splits or grab body parts with our hands like in the hand-to-toe pose. In active flexibility exercises, the muscles are strained when we stretch them. This way, the muscle becomes longer and stronger, and at the same time we protect our passive structures like ligaments, tendons and joints. This is one of the main principles for preventing injuries.
LYT Yoga targets areas that we often don't pay much attention to or that may not be stimulated in a regular yoga class. For example, in Functional Yoga, the serratus anterior muscle is trained, which is located on the upper sides of the trunk and allows the correct rotation and mobilization of the scapula. In yoga, we don't usually practice pulling movements that target this muscle and as a result, it "deactivates" and loses connection with the brain.
In the LYT yoga class
When you go to a Functional Yoga or LYT Yoga class for the first time, some of the movements may seem unusual; this can be frustrating at first. We turn to the sides, to the back of the mat, we move sideways... But: In my experience, after two or three yoga classes, participants learn the transitions and improve their proprioception (the sense of self-movement and body position in space).
After a new sequence has been performed, it is repeated again so that new movement patterns are mapped into our brain and neuronal connections are created.
Practical exercises:
1) Check your neutral spine curves:
Place the back of the skull, shoulder blades and sacrum against a wall. You may need to bend your knees depending on how much you tilt your pelvis in everyday life. You will feel your abdomen being engaged in this position. This is your neutral spine and this is how we should move in everyday life. Unfortunately, we don't. In a Functional Yoga class, we will spend most of our time finding a neutral spine.
2) Half Gate Pose to relieve neck and jaw:
We tend to put a lot of pressure on our necks when we're sitting down at the computer or on our phones. Sitting down also shortens the psoas muscles (the hip flexors). Gate Pose is perfect for both. Start on all fours and place your left foot turned outward next to the mat in line with your right knee. Both legs should be at a 90-degree angle. Place your left elbow on your left thigh and bring your right arm outstretched next to your right ear. Gently push your hips forward by engaging your glutes. Release your neck and allow the parietal bone to point down. Relax your jaw and breathe into the right side of your ribcage. Repeat on the other side.
3) Dolphin Pose:
This is a great pose that I do every class because it's great for strengthening the shoulders and opening the posterior fascia. Start on all fours and grab opposite elbows, making sure the elbows are under the shoulders. Interlace the fingers in front of you, making sure the elbows are not spread. Relax your head down and lift the shoulder blades. Lift your knees up and your hips toward the sky. Your knees can stay as bent as you need. Bring the upper body to the lower body and continue to press into the floor with the forearms.
MIREIA
Mireia is a yoga teacher in Berlin. After a few sports injuries, she discovered her passion for yoga and anatomy and completed two yoga teacher training courses, one of them in Functional or LYT Yoga. Mireia is enthusiastic about anatomy and functional movement and loves to simply roll out the mat, let her creativity run free and always learn something new about our bodies.