This entry was posted on Could 21, 2024 by Charlotte Bell.
My 40-plus-year yoga apply is rooted within the Iyengar system. For many years, I studied with Iyengar academics, nearly completely. The non-Iyengar academics I’ve gravitated to have principally been individuals whose apply and instructing was grounded within the Iyengar system earlier than they determined to maneuver in a unique course.
B.Ok.S. Iyengar was a pioneer in disseminating the significance of cautious alignment. It is sensible. Once I studied with B.Ok.S and his daughter, Geeta, in Pune a few years in the past, he acknowledged that the aim of asana apply was to create within the physique an energized and peaceable surroundings to allow the thoughts to be each alert and calm. A physique that’s undisciplined and misaligned is much less more likely to relaxation in a state of equilibrium. This little bit of knowledge has guided my intentions for apply.
A Totally different Approach of Taking a look at Alignment
Whereas I agree utterly with this in idea, and thru a long time of my very own apply, I’ve begun to maneuver away from utilizing the phrase “alignment” in favor of the idea of “continuity.” All too usually, “alignment” can suggest that there’s one approach to prepare one’s physique in a pose, and that it’s common. I do know that many academics perceive that alignment shouldn’t be a one-size-fits-all proposition, however for me, the phrase itself implies this.
Continuity, alternatively, suggests a extra inner expertise. Continuity refers to a state of harmonious settlement all through the moveable components of the physique. In different phrases, once we concentrate on continuity, we tune into the relationships between bones at every joint, between the inside motion intentions (the breath) and the outer manifestation of an asana, and between the interior and exterior buildings of our our bodies. On this submit, I’d prefer to concentrate on continuity via the joints.
Continuity By the Joints
When you spend a lot time yoga pictures, you could get the concept reaching Cirque du Soleil-like poses is indicative of “good” apply. Individuals working towards poses which might be structurally unattainable for many practitioners might or might not be “superior” yogis. I do know I’ve stated this in a thousand alternative ways, however yoga shouldn’t be about performing fancy poses. It simply isn’t.
Asana apply is about harmonizing our our bodies and minds. And creating continuity via our joints is one very concrete and attainable method of transferring right into a state of ease and concord.
Continuity via our joints signifies that moderately than specializing in pushing to the top vary of our joints as a way to obtain the “full expression” of a pose, we as a substitute create clean transitions via our joints. Pushing joints to their finish ranges can usually create micro-tears and impingements within the joint capsules. Continuously overstretching ligaments—the collagenous tissue that connects bones to different bones—creates unstable joints.
Defending Your Ligaments
Ligaments are designed to restrict the motion of our joints. When our ligaments turn into overstretched from frequently pushing our joints into their finish ranges, our muscle mass should turn into tighter as a way to do the work of the ligaments. Whereas we might not really feel these accidents within the second of pushing into our joints, habitually doing it will put on down delicate tissue over time, resulting in joint issues down the highway.
Pushing joints to their finish ranges will increase stress in our nervous programs as our our bodies’ pure protecting mechanisms kick in to maintain our joints from transferring too far. If asana’s goal is to create a peaceable surroundings within the physique, pushing for optimum sensation shouldn’t be the way in which to do it. Joint continuity might require you to maneuver to your finish vary after which again off a bit. Once I do that, my poses really feel far more secure and grounded and my thoughts feels instantly comfortable.
Easy methods to Create Continuity
Creating continuity is a difficult proposition. It’s tough as a result of there’s no sturdy sensation that accompanies continuity. After we push into our joints to the purpose of sensation—comfy or uncomfortable—we all know who and the place we’re. After we again off a bit within the service of continuity, there’s not a complete lot of apparent sensation.
So I prepare my physique in such a method as to really feel little to no sensation at my joint websites—toes, ankles, knees, hips, sacroiliac joint, vertebral joints, shoulders, elbows, wrists and fingers. I create my pose from the bottom up, checking in with every joint as I soften into the asana.
Training with the intention of making continuity can be tough as a result of it’s more likely to be variable from daily. That’s the place mindfulness is so helpful. After we be taught what continuity seems like, we will regulate our asanas from the within.
Transfer Slowly, Use Yoga Props and Be Conscious
Typically it’s useful to maneuver slowly and consciously towards your finish vary. Whenever you attain your finish vary, again off a bit, till you’re feeling a way of ease in all planes round your joint. There ought to be no sense of impingement or restriction of the move of vitality between the bones at every joint.
Even if you happen to don’t repeatedly use yoga props—blocks, straps, blankets, and so forth.—use them if you apply for continuity. They’re invaluable instruments for serving to you obtain structural integrity in your poses.
Mindfulness of the disposition of your mind might help you establish in case your pose is in concord with itself. Does your mind really feel tight, laborious, strained or contracted? If that’s the case, chill out your mind if doable, then look across the physique and be aware the place else you is perhaps straining.
All these cues are refined. They require that we glance extra deeply than we could also be used to. An overstretched or impinged joint will communicate proper up—its suggestions is true on the floor. Reciting alignment guidelines in our heads as we apply squelches deeper exploration. Wanting deeper is the essence of yoga apply. Training for continuity brings ease to the journey of deep trying.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Pink Rock Rondo, whose DVD received two Emmy awards in 2010.
