Strength and Mobility: A Smarter Way to Move Through Yoga

Yoga isn’t just about stretching; it’s about finding that sweet spot between strength and flexibility. When you understand how your muscles naturally work together, you can practice with more intention, protect your body, and move in ways that feel amazing.

In this post, we’re diving into two game-changing principles: reciprocal inhibition and autogenic inhibition. Don’t worry—they’re simpler than they sound! You’ll also learn how these principles come to life in two classic yoga poses: seated twists and forward folds. I'll break down how to engage your muscles step by step, so every move you make helps you build strength and mobility.

Muscles Work Together

Reciprocal inhibition happens when one muscle contracts and its opposite muscle relaxes. This is your body’s way of keeping movement smooth and safe, and it’s something you can consciously use to get more out of your poses.

Example: Seated Twist (Ardha Matsyendrasana)

A seated twist isn’t just about turning your body; it’s about activating the right muscles to create space for a deeper and safer twist.

Step-by-Step: How to Engage Muscles in a Seated Twist

Set Up Your Twist: Sit with your legs extended. Bend your right knee and place your right foot outside your left thigh.
Engage Your Core: Take a deep breath and gently pull your belly button toward your spine. Imagine your lower ribs reaching inward. This action activates your transverse abdominis—the deep core muscles that support your spine.
Activate Your Obliques:
- As you twist to the right, focus on the right obliques (muscles on the side of your torso). Imagine pulling your right rib cage downward toward your right hip. This helps rotate your torso without relying on your arms.
  - Start to twist your torso to the right, but instead of relying on your arms, use your right side body to create the movement.
  - How to feel it: Think of bringing your right shoulder closer to your right hip—not by hunching or pulling downward, but by shortening the right side of your torso.
- Allow your left obliques to lengthen naturally. This release makes space for a fuller twist.
Use Your Shoulders for Support, Not Strength: Keep your shoulders relaxed and let your torso do the work. Think of your hands and arms as gentle guides, not the driving force.

Why It Works: By engaging the right obliques, you encourage the left obliques and surrounding muscles to relax. This makes your twist stronger and safer, with less strain on your spine.

Autogenic Inhibition: Gaining Depth Through Muscle Release

Autogenic inhibition is all about using a muscle contraction to signal your body to release tension. This is controlled by your Golgi tendon organs (GTOs)—little sensors in your tendons that protect your muscles from overdoing it.

Example: Forward Fold (Paschimottanasana)

Forward folds often feel like a stretch for the hamstrings, but when you add active muscle engagement, they become safer and more effective.

Step-by-Step: How to Engage Muscles in a Seated Forward Fold

Align Your Body: Sit tall with your legs extended. Flex your feet so your toes point toward the ceiling. This automatically engages your calves and helps stabilize your legs.
Contract Your Hamstrings: Push your heels gently into the floor as though you’re trying to drag them toward your hips. You’ll feel your hamstrings activate. Hold this gentle contraction for 5-10 seconds.
Release and Fold: Stop pressing your heels down and exhale as you hinge forward from your hips. Keep your spine long, and don’t force the fold.
Activate Your Quads: To go deeper, gently tighten the front of your thighs (quadriceps). Think of lifting your kneecaps slightly. This action sends a signal for your hamstrings to relax further (reciprocal inhibition at work!).

Why It Works: The initial hamstring contraction activates autogenic inhibition, helping your muscles release tension. Adding reciprocal inhibition through the quadriceps allows your body to safely deepen the fold without forcing it.

Why These Techniques Matter

Moving beyond stretching into active engagement changes how you experience yoga. It’s not just about reaching your toes or twisting as far as you can; it’s about creating strength, stability, and mobility that feels good in your body.

Benefits of Using These Techniques

Enhanced Mobility: You’ll gain range of motion without overloading your joints or tissues.
Injury Prevention: Respecting how your muscles work together keeps your body safe and happy.
Functional Strength: Activating your muscles builds stability, making everyday movements easier and more balanced.

Tips for Practicing Smarter

Ask Yourself What’s Working: In every pose, identify which muscles need to engage and which ones need to release. This awareness leads to better alignment and safer movement.
Breathe With Purpose: Use your breath to guide engagement and release. Exhale as you engage muscles or deepen into a pose.
Be Patient: Progress happens over time. Focus on alignment and muscle activation instead of rushing into deeper poses.

Yoga isn’t just about poses; it’s about building a relationship with your body. By tapping into principles like reciprocal and autogenic inhibition, you can move with intention and create a practice that’s both strong and sustainable.

Whether you’re twisting in Ardha Matsyendrasana or folding forward in Paschimottanasana, remember to listen to your body, engage your muscles, and breathe deeply.

Keep flowing and growing.

With 37 years of practice and 14 years of teaching, I’ve spent my life unlearning the fluff and relearning how to make yoga work for real bodies. I’m not your average yoga teacher—I curse, I keep it real, and I believe in honoring tradition while making yoga practical and powerful. My mission? To teach you how to build poses from the inside out, ditch the performative nonsense, and actually feel your practice. Whether you’re a student or a teacher, I’m here to help you move smarter, breathe deeper, and push the f*cking mat away.

Follow me on Instagram @vikkysantana.yogatraining for more real talk and yoga expertise!