Pandiculation is the simplest way to restore muscle function and reduce the level of muscular tension held in the body, but what is it and how does it work?
Pandiculation is something we are all familiar with, even if we’ve never heard of it. A ‘yawn’ is a reflexive pandiculation, and something we have all done countless times. We normally think of a ‘yawn’ as a stretch but on closer inspection this is not the case. When we yawn we actually tighten or contract the muscles of our jaw, neck, upper back and often our arms and shoulders, we then slowly relax back to rest. So far from stretching when we yawn, we first contract and then slowly relax, and that is exactly what pandiculation involves.
If you would like to see some truly expert pandiculating, find yourself a cat. Cats possess incredible agility, phenomenal reflexes, can climb anything, and contort themselves into bizarre positions in order to clean themselves. They also pandiculate, a lot. Most animals in the wild will pandiculate somewhere in the order of 40-50 times a day. Whenever they wake from sleep they will automatically pandiculate.
Why do they do this movement?
TO PREPARE THEIR NERVOUS SYSTEM AND THEIR MUSCLES FOR MOVEMENT!
Once you have contracted the muscles the next step is to slowly and carefully contract less… contract less… contract less all the way back to complete rest. By going slowly, we allow the Sensory Cortex time to sense the muscle lengthening and the reduction in the level of contraction/tension. When the contraction has been fully released we come to complete rest and pause. This pause is critically important as it again, allows the Sensory Cortex the time to sense that the muscle length and level of tension have changed.
By systematically pandiculating all the major muscle groups we can reduce the level of tension held involuntarily in the body at a given time. The result is improved movement, a reduction or elimination of muscle pain, improved co-ordination and proprioception and a deep sense of relaxation.
Remember muscles that are tight/contracting are working. Work requires energy. Unnecessary tightness/contraction is unnecessary work. It is a waste of energy. This may cause stress and pain in the body.
By pandiculating the muscles involved in the Three Brain Reflexes (green light, red light, and trauma) we can reset these patterns of contraction so that the muscles can be at rest, no longer distorting our posture, causing pain and draining our energy.
If you would like to learn more and improve your movement, come see us at our YTT-200 in Mexico.
Most of this information is from a wonderful website called the somatic movement! Please check them out.
Debbie Krejci E-RYT 500
Yoga Teacher Training Retreat Uvita, Costa Rica, 2021
Yoga teacher training Uvita Costa Rica
Yoga Maya Uvita