Isometric holds and yang asana
Hello, so these are questions about yang yoga and muscle contraction, but it originates in part by my experiments with yin yoga. Hence I would try and post it here.
Questions:
1) Is there a book/guide to isometric holds in yoga asanas, similar to Bernie Clark's book “The Complete Guide to Yin Yoga?
2) Would you recommend any online resources similar to this website for exploring such a version of yang yoga? So far I have only found http://manflowyoga.com. And while I think he has some interesting ideas and methods, I would like other perspectives on this idea of isometric holds in yoga asanas.
3) Which asanas would you recommend, for generic fitness (i.e. no as rehab, but as prehab), with isometric holds 1-5 min?
Background info:
I am a 40 year old male with autistic traits (diagnosed by a psychologist this year).
I started zazen when I was 20 along with Kendo. Stopped Kendo and zazen when I was 30 and took up ashtanga yoga (1st and 2nd series) and completed a 200 hour teacher training. Stopped ashtanga yoga at 38 and took up zazen and kettlebell training (Strong First program Simple & Sinister). This summer (2017) I started doing some yin yoga (videos on youtube and blogs/articles), and the methodology appeals to me, and I can see very clear results when sitting in padmasana/full lotus (easier to get in to the asana, more easy and stability in the asana, and less discomfort after a 30-60 min. sit).
The positive effects of yin yoga, has sparked a renewed interest in perhaps taking up a yang yoga practise. But the systems that I know, generic vinyasa and Ashtanga, still don't feel right. I like to move slow and controlled (favorite kettlebell exercise is the Turkish Getup), when there is only light to medium contraction of the muscle, I can't "feel" my body or the asana, or the sensations are very vague. So longer duration of movement and posture seems to be what works best for me. This with my experience of yin yoga, got me thinking if it is possible to make a yang yoga practise to compliment my yin yoga practise, all to support and develop my daily life and my 30-60 min. zazen. I started to experiment with 2 min. isometric holds in plank, side plank, chair and warrior 3. And so far the effects seem promising both in daily life and in zazen (e.g. less back discomfort). The aim of yang practise, for me, would be to stimulate the nervous system and muscle growth (which is possible in isometric holds, but is of course not as optimal as weight lifting, for various reasons).
So now I am looking for information and inspiration for developing a yang yoga practise with isometric holds (and later perhaps yielding movements, but I suspect those need some form of equipment). I can only practise at home and alone, due to being overstimulated (and then I can't focus) in gyms and even yoga studies (teachers talk to much and often play music).
Best Regards
J