Mindful muscle control, quadriceps activated while standing.. Neil Keleher. Sensational Yoga Poses.

Mindful Muscle Control

6 Workshop Routines to Help You Get a Deeper Experience of Your Body
by: Neil Keleher
Published: Published: 2018 10 17

With muscle control, turning muscles on and off, you create sensations that you can focus on feeling.

Focusing on those sensations enables you to be mindful. It allows you to be present in your own body.

With practice focusing on sensations generated within your body it can become easier to notice changes that occur outside of your body, when they happen. So rather than just training yourself to turn muscles on and off, mindful muscle control makes it easier to apply mindfullness to anything that you do.

These 6 routines help you to learn muscle control mindfully. You can then be more present in your body while doing yoga, or anything else where muscles are active.

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How Muscles Help Us Feel Our Body

Muscle activation allows us to feel our body, to become more mindful of it.

Muscle Activation Sensation

Muscle activation at the back of the thigh and hip in a standing forward bend can give us a feel for our thigh and hip bone. As well as the muscle belly creating a sensation because it is active, it creates a pull on the ischial tuberosity and the PSIC helping us to feel those points of the hip bone.

If both the inner and outer hamstrings are active, they will create tension at the back of the knee along both the inner and outer aspects, helping us to become more aware of our knee. And if the deep fibers of the gluteus maximus are active we'll get a sense of the back of the upper part of the femur.

If the biceps femoris short head is active then it will give us a sense of the remaining length of the back of the femur.

Connective Tissue Tension

Muscle activation isn't an isolated event. It creates tension in connective tissue and that is something else that can give us a feel for our body.

In a standing or seated forward bend with the hamstrings relaxed, there will be a lengthening sensation at the back of the legs. If, while in a forward bend, you turn the hamstrings and/or glutes back on, the sensation can become slightly different.

Contracting a muscle while it is lengthened "dampens" the muscle activation signal. And if a muscle is in stretch then this signal can become intertwined with the stretch signal. Both sensations can give you a sense of your body (and what is happening to it).

Sensing Joints

Exert hip flexors and hip extensors against each other, (and include other muscles of the hip joint as required) and you can get a sense of your hip joint.

Do the same thing in a forward bend or back bending hip position and you can feel you hip joint in those two configurations.

Likewise with the knee joint. Activate quadriceps, hamstrings, the long hip muscles, and the gastrocnemius and you can get a fairly solid feel for your knee whether it is bent or straight.

Muscles Can Activate Even if a Joint is Straight

Some people think that just because a knee is straight the muscles of the knee joint are relaxed. Or if the hip joint isn't flexed then the hip flexors are relaxed.

With the exercises in these mindful muscle control workshops you can experience all of this for yourself.

Practicing muscle control gives you an understanding of your muscles that extends far beyond just knowing the names of muscles and their supposed function. It helps you to understand that muscles can work in a variety of joint positions, no matter what their name.

You gain this understanding by learning to experience the muscles in your own body.

That in turn requires you to be mindful.

But the changes in sensation that muscles generate when they are turned on and off make it easy for you to be mindful. It gives you something to be aware of!

Muscles Need a Force to Work Against

Muscles don't work in isolation. They have to work against an opposing force in order to activate.

Because muscles can work against each other, you have a guaranteed mechanism for turning muscles on. Simply use them against each other.

Apart from then enabling you to feel your body this also stabilizes whatever joint those muscles both work on.

What Types of People Find Muscle Control Difficult?

People who find muscle control difficult tend to be people who are floppy. They can drop into the splits or do a forward bend easily. However, they can't control their body as they move into either of these positions.

These are the types of people I tend to have the most trouble teaching muscle control too because they can't feel their body. A lot of my teaching techniques have evolved from trying to effectively teach muscle control to floppy people.

The Advantage of Being "tight"

In this case, being tight can be an advantage because you have something that someone who can easily do the splits (but can't control themselves as they go down) hasn't. You have a feel for your body.

This makes it easier for you to be mindful.

Mindful Muscle Control for Improving Flexibility

If you want to get more flexible, mindful muscle control is one way of working towards it.

With muscle control, the door is opened to a wider variety of stretching techniques. With muscle control it is easier to do both active stretching and relaxed stretching. You have flexibility of choice because you can feel when your muscles are active or relaxed.

Does Muscle Control lead to Better Balance?

How does muscle control lead to better balance?

Muscle control helps you to stabilize your feet (or your hands or whatever other part of the body is serving as your foundation). That in turn gives your foundation rigidity and sensitivity, allowing you to feel pressure gradients and control them.

Without muscle control you'd be a bag of bones and organs spread out on the floor like a loosely filled sandbag or waterbed mattress. With muscle control you can make your body stable in the places you choose.

If you stabilize the parts of your body in contact with the ground, that stability, provided it is not excessive, can allow you to feel differences in how your skin is pressed between bone and floor.

Differences in sensation throughout your point of contact with the floor tells you where your center of gravity is in relation to your foundation.

Through your point of contact you can also control your center when it wanders.

Muscle Control and Skin Contact

Even in non balancing poses skin contact can tell you when you are lightly touching the floor and can help you feel when a limb or part of the body has completely left the floor.

Hair can also be used as a sensor in this regard, particularly when dealing with light or gentle contact. pHowever, to move mindfully between "light" skin contact and lifting or between light skin contact and pressing, you need muscle control.

Muscle Control and Proprioception Video Workshops

The muscle control and proprioception workshop sets below all deal with mindful muscle control. Each individual workshop focuses on one particular element of muscle control. This is to make learning effective.

How many workshops have you been to where you actually retained all of the information?

Each workshop below focuses on a single technique (and practicing it in a variety of poses) so that you can build the understanding of the technique into your body.

Each workshop consists of about 50 minutes of video. That doesn't seem like a lot but most of that 50 minutes is taken up with simple exercises that you can do while watching the video. The exercises are simple enough that you can practice them without the video. And that in turn is what helps you to become proficient at each technique.

Options for Controlling Your Body, Options for Teaching

Note, that these workshops are designed as a sequence. One technique doesn't supersede others, instead each technique becomes a mindful muscle control option. Each helps you to gain a better understanding of your body.

And if you are a teacher, each technique helps you to build up a toolbox, options that you can use interchangeably for different teaching challenges.

So these mindful muscle control videos not only help you become more flexible in how you learn your body and use it. They also help you become more flexible as a teacher.

That being said, you can pick and choose. And you can purchase each workshop individually.

Exercises that Work (But you do have to Do the Work)

All of the workshop videos below include exercises that I use myself and that I teach to my students on a regular basis.

These are the exercises that work the most consistently with wide variety of students.

(If you have problems with any of the exercises you can always contact me.)

Do not expect "amazing or miraculous" changes in flexibility. Do expect to get a better feel for your body. And do expect to become more absorbed in the process of doing poses or working towards better strength or flexibility.

You will still have to do work, but you will more than likely find that with a focus on muscle control, and on body awareness in general, your practices become more fulfilling. You may find that you get into the flow while practicing.

That's not only because of the focus on learning to feel and control your muscles, but because the focus is on repeated slow and smooth and rhythmic repetitions. These actions help you to turn muscle control into conscious habits that you can then use without having to think about how to use them. You can simply turn them on (or off) at will.

Workshop Packages

Package options include some combination of these workshops:

Option 1 includes:

Action Vectors, Frictional Resistance and Focused Floor Pressing (MCP1, 3 and 4)

With Action Vectors, you'll learn how to move with less muscular effort.

With Frictional Resistance you can train your muscles and your ability to feel your muscles.

Focused Floor Pressing gives you another option for activating muscles via floor contact.


Option 2 includes:

Muscle Control 1 plus, Action Vectors, Frictional Resistance and Focused Floor Pressing
(MCP1, 3, 4 and 5-1)

With the addition of Muscle Control 1 you'll learn how to activate leg muscles using a movement intention. You'll also practicing activating muscles directly.

These techniques can give you a little more freedom to experiment with muscle control.


Option 3 includes:

Foot Exercises plus, Action Vectors, Frictional Resistance, Focused Floor Pressing and Muscle Control 1
MCP1, 2, 3, 4 and 5-1

With Foot Exercises you may find that activating your feet makes it easier to activate other leg muscles.

In some poses, activating the feet may be sufficient for making it easier to do some leg stretches, for example, stretching the hamstrings.


Option 4 includes:

All Six workshops: Action Vectors, Foot Exercises, Frictional Resistance, Focused Floor Pressing, Muscle Control 1, Muscle Control 2
(MCP1, 2, 3, 4, 5-1 and 5-2)

Muscle Control 2 builds up on the exercises from Muscle Control 1.

You'll practice feeling your hip bone and in addition learn to control the long hip muscles. These are the muscles that attach between your hip bone and your lower leg bones.

Since these muscles attach to the corner points of the hip bones they have a lot of leverage for controlling (and stabilizing) the hip bone.


30 Day Guarantee

If you aren't satisfied with your this purchase you have 30 days from the day of purchase to get a refund. To instigate a refund, use the email address located at the end of any of the included pdfs. (Each workshop video includes a quick reference PDF.)

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You can also paste this link in your browser to purchase directly on the gumroad site:


Note: Each workshop includes a "quick reference" PDF.

Videos are in mp4 format and are downloadable (they can also be streamed using the gumroad app).

Whether on a Mac system or Windows, VLC Media Player is a very handy viewing app that allows you to create playlists so that you can seamlessly play all videos without having to operate any controls.

When making a purchase, remember your Gumroad login details (generally an email address and whatever your password is).

You can always download videos to different devices. You can also download updates when they become available.

For more package options please visit the Muscle Control and Proprioception for Better Flexibility page. (Packages are located near the bottom of the page.)

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