Posts Tagged ‘alignment’

« Older Entries
Newer Entries »

Niralamba Sarvangasana I (Unsupported Shoulderstand I)

Monday, August 16th, 2010

Niralamba Sarvangasana I (Unsupported Shoulderstand I) registers as 3* on Iyengar’s 60* scale of difficulty.

As Iyengar notes, each variation of Sarvangasana becomes progressively more difficult. Without the use of your hands or arms to press you up and away from the floor, maintaining an erect spine in Niralamba Sarvangasana I proves even more challenging than Salamba Sarvangasana II. As a result, my spine curves more dramatically than it does in the previous asana. This misalignment is a clear indicator that I’m not quite strong enough to explore this pose in my daily practice. In the meantime, I can focus on Salamba Sarvangasana I and II to build the abdominal and back strength necessary for an easeful Niralamba Sarvangasana I.

Tags: , , , , , ,
Posted in Asanas, Niralamba Sarvangasana I | No Comments »

Supported in the Arms of the Mother: Salamba Sarvangasana I (Supported Shoulderstand I)

Thursday, August 12th, 2010

Salamba Sarvangasana I registers as 2* on the scale of difficulty. While the pose is commonly referred to as Shoulderstand, the literal translation is Supported Full Body Pose since the entire body benefits from the practice of this asana.

Iyengar says, “The importance of Sarvangasana cannot be over-emphasised. It is one of the greatest boons conferred on humanity by our ancient sages. Sarvangasana is the Mother of asanas. As a mother strives for harmony and happiness in the home, so this asana strives for the harmony and happiness of the human system. It is a panacea for most common ailments… It is no over-statement to say that if a person regularly practices Sarvangasana he will feel new vigour and strength, and will be happy and confident. New life will flow into him, his mind will be at peace and he will feel the joy of life.” Wow. With a testimonial like that, who wouldn’t want to practice Salamba Sarvangasana?

In Supported Shoulderstand, the reversal of blood flow and the use of Jalandhara Bandha (the chin lock that occurs when the chin touches the sternum) work together to confer benefits on the entire body. These two aspects of the pose stimulate thyroid and parathyroid glands to secrete nourishing hormones and benefit practitioners suffering from respiratory issues, headaches, insomnia, hypertension and short tempers. Also, the reversal of blood flow benefits the abdominal organs, the urinary and menstrual systems, and one’s sense of vitality. Truly, when reading about Sarvangasana it seems the benefits are endless.

Iyengar places great emphasis on the importance of Jalandhara Bandha in Salamba Sarvangasana. In my teaching, I place great emphasis on the importance of protecting your cervical spine (the area around your neck) in the pose. Place a folded blanket or mat directly under your shoulders in Salamba Sarvangasana and keep your neck completely off of the blanket. This crucial adjustment allows the sensitive vertebrae of your neck to maintain their natural curve and reduces the risk of straining your neck within the pose.

Some teachers might argue that this adjustment minimizes the impact of Jalandhara Bandha. I would say that, with so many benefits to reap from this pose, why risk limiting your ability to practice Salamba Sarvangasana for a lifetime? This modification allows you to still reap the benefits of Jalandhara Bandha (your chin will still touch your sternum), but gives your neck the support it needs to practice Salamba Sarvangasana for years to come.

Support your self in the arms of the Mother of Asanas. Your neck will thank you.

Note: People with high blood pressure should steer clear of this pose, unless they precede Salamba Sarvangasana with Halasana (Plow Pose) for at least 3 minutes, per Iyengar’s advice.

Tags: , , , , , ,
Posted in Asanas, Jalandhara Bandha, Salamba Sarvangasana I | 4 Comments »

Making Connections in Eka Pada Sirsasana (One Legged Headstand)

Sunday, July 25th, 2010

Iyengar says of Eka Pada Sirsasana (One Legged Headstand, 11* on the 60* scale of difficulty), ”In the beginning, the neck feels tremendous strain. The left leg is also dragged down forwards. To overcome this, keep the legs rigid at the knees and stretch the muscles at the back of the thighs of both the legs. Also tighten the muscles of the lower medial portion of the abdomen.”

While I don’t experience any neck strain in Eka Pada Sirsasana, my top leg definitely drags forwards. Experiencing this sensation reminds me of Urdhva Prasarita Ekapadasana. In Urdhva Prasarita Ekapadasana, I also have difficulty raising my leg up toward the sky. Keeping the legs rigid at the knees and stretching the hamstrings helps minimize this misalignment in both poses, but I also focus on opening the front of my skyward leg’s hip flexor in order to reach my leg higher.

Noticing where two different poses connect helps us better understand and grow into both asanas. Which two poses do you identify similarities in? How does one pose support the next?

Tags: , , , , , ,
Posted in Asanas, Eka Pada Sirsasana | No Comments »

Twisting from Within: Parsva Sirsasana (Side Headstand)

Wednesday, July 21st, 2010

Parsva Sirsasana (Side Headstand) registers as 8* on the 60* scale of difficulty.

Iyengar says that, in this asana, “the legs and navel should face sideways 90 degrees to their original positions.” While Iyengar is capable of achieving this position gracefully, I’m not quite there yet.

As with many twisting poses, I find it important to let the twist originate from my belly and my hips rather than my back. Often when we attempt twisting poses, we lift our chests and arch our backs as a way of creating a sense of space in preparation for the twist. But, really, the best way to prepare for a twist is to draw your belly inward, fire up your oblique abdominals and twist from deeper down. Ultimately, this facilitates a greater range of motion and more ease in the spine.

In Parsva Sirsasana, I have to work hard to avoid my tendency to arch my back as a means of twisting. Arching my back only adds to strain on my lumbar spine within the pose, so it’s essential for me to let the twist originate from my belly and my hips. My range of motion may not be as dramatic as Iyengar’s, but my spine feels happy within the pose. Often that’s the greatest gift the practice can provide.

Tags: , , , , ,
Posted in Asanas, Parsva Sirsasana | No Comments »

Unlocking New Magic with Proper Alignment in Baddha Hasta Sirsasana (Bound Hands Headstand)

Monday, July 19th, 2010

When I first looked at Baddha Hasta Sirsasana (Bound Hands Headstand, 4* on the scale of difficulty), I didn’t think I could do it. I made a few attempts to launch into the pose, but never succeeded. I couldn’t understand how Iyengar was able to place his bound forearms on the ground and also place his head on the ground so that the back of his head faced his forearms. The position didn’t seem humanly possible to me.

Perhaps it isn’t. Because, when I took a closer look, I realized that Iyengar actually had his head placed behind his arms so that his eyes faced his arms. This realization was huge! Maybe I actually could do the pose! I rolled out my mat, and lo and behold, I lifted myself up into Baddha Hasta Sirsasana.

Yesterday, I discussed how a small alignment correction in Salamba Sirsasana III made the pose inaccessible to me; today I reveled in how a small alignment correction opened Baddha Hasta Sirsasana up to me. While sometimes, the details of alignment can render the asanas more challenging, often times, proper alignment can reveal new depths within a pose. Approach each alignment detail with the hope that it will unlock new magic within your practice.

Tags: , , , , , ,
Posted in Asanas, Baddha Hasta Sirsasana | No Comments »

Examining the Details of Alignment and Fear in Salamba Sirsasana III (Supported Headstand III)

Sunday, July 18th, 2010

Throughout this project to do all the poses in Light on Yoga, I’ve tried to pay attention to detail. I spend time examining photos of Iyengar in each position to help visualize the asana before I give it a shot.

In Salamba Sirsasana III, I didn’t catch one important nuance. Despite my previous post, which talked at length about the space between the hands in Supported Headstand III, I failed to notice the exact position of the hands. In both poses, the hands face away from the body so the forehead and the wrists face each other.

This alignment detail has a huge impact on the pose. Placing your hands on the floor so that your wrists are in line with your forehead helps you draw your elbows closer to each other (a common challenge in Salamba Sirsasana III), but creates an intense stretch in the wrists. I’ve found that, while I can balance on my head with my wrists facing my forehead, I feel nervous about raising my legs toward the sky for Salamba Sirsasana III. I don’t yet feel capable of balancing my weight carefully enough to protect my wrists in this position. The pose requires such careful distribution of weight that I’m afraid I might injure myself trying to explore this position fully.

I often work to overcome fear in my practice, but sometimes examining the details surrounding my fear help me determine how best to move forward. Sometimes, my fears are based on my wild imagination, my distaste for failure, or my preconceived notions about my abilities. But, sometimes my fear is based on an awareness of the current capacities of my body. In that case, fear can serve as a useful signal to honor where I am in my practice.

I’m not saying you should carry fear with you on your mat. Once you’ve recognized the signal of fear, breathe, respond thoughtfully, and let it melt away. Ultimately, fear itself won’t help you progress. But, exploring the nuances of fear’s emergence on your mat can open your heart to a more careful, loving asana practice.

What have you learned from examining the details of fear in your practice?

Iyengar and I moving toward Salamba Sirsasana III

Tags: , , , , , , ,
Posted in Asanas, Baddha Hasta Sirsasana, Salamba Sirsasana III | 1 Comment »

Journey Toward Strength in Salamba Sirsasana with Urdhva Dandasana (Upward Staff Pose)

Wednesday, July 14th, 2010

Urdhva Dandasana (Upward Staff Pose) registers as 8* on the 60* scale of difficulty.

Many practitioners often overlook Urdhva Dandasana in their practice. Sometimes we focus so much on the accomplishment of getting up into Salamba Sirsasana I that we neglect to give Urdhva Dandasana our attention. But, Upward Staff Pose can benefit an inversion practice greatly and help us achieve a more stable Salamba Sirsasana.

Urdhva Dandasana requires great strength in your abdominal muscles, your neck, your shoulders and your spine. Engaging your lower abdominal muscles to lift your straight legs from the floor simultaneously will ignite the fire in your belly. That fire will help you stabilize your body as you draw your legs upward into Salamba Sirsasana. Furthermore, Urdhva Dandasana requires great strength in your neck, shoulders and spine to prevent rounding in your back body. Cultivating that strength will provide you an even stronger base when you rise up to Headstand.

The next time you practice Salamba Sirsasana, rather than focusing on the end goal of reaching your feet high into the air, take some time to explore the journey upwards via Urdhva Dandasana. You may find that stopping briefly in this pose makes your Headstand all the more powerful, present, and unshakeable. Sometimes, the journey we take into the pose makes all the difference.

Tags: , , , , , , ,
Posted in Asanas, Salamba Sirsasana I, Urdhva Dandasana | No Comments »

Understanding the Body in Urdhva Mukha Paschimottanasana II (Upward Facing Intense Stretch to the West Pose II)

Tuesday, July 6th, 2010

Urdhva Mukha Paschimottanasana II (Upward Facing Intense Stretch to the West Pose II) registers as 10* on the 60* scale of difficulty.

Urdhva Mukha Paschimottanasana I presents less of a balancing act than Urdhva Mukha Paschimottanasana I. For me, I find that removing the balancing aspect of Urdhva Mukha Paschimottanasana helps me concentrate on the subtleties of the pose and the depth of extension in my back body.

The relationship between the pelvis and the depth of extension in the back body is what most intrigues me about Urdhva Mukha Paschimottanasana II. When I draw my legs over my head and straighten them, my pelvis lifts completely off the ground. When I try to keep my pelvis “as near the floor as possible,” per Iyengar’s instruction, my legs begin to bend. This effect speaks to some tightness in my back body, especially in my upper hamstrings that connects the back of my thighs to my butt.

Exploring and playing with these types of details in your practice helps you gain a better understanding of your body – its eccentricities and its strengths. Which poses in your practice have helped you better understand your body?

Tags: , , , , , ,
Posted in Asanas, Urdhva Mukha Paschimottanasana I, Urdhva Mukha Paschimottanasana II, Utthita Parsvakonasana, Utthita Trikonasana | 2 Comments »

New Balancing Acts in Urdhva Mukha Paschimottanasana I (Upward Facing Intense Stretch to the West Pose)

Tuesday, June 29th, 2010

Urdhva Mukha Paschimottanasana I (Upward Facing Intense Stretch to the West Pose, 10* on the scale of difficulty) is a balancing variation of Paschimottanasana.

Consistent yoga practice enhances balance, especially the ability to balance on one foot or on both hands. But, rarely do we attempt to balance on our butts! Urdhva Mukha Paschimottanasana I requires the practitioner to balance on her sacrum, all the while resisting the urge to roll onto her back. Even the practitioner with the most graceful Vrksasana (Tree Pose) or Bakasana (Crow Pose, pose 152) may find Urdhva Mukha Paschimottanasana a great challenge.

The more I try to bring my torso toward my extended legs in this asana, the more my balance falters. Also, as I crane my torso forward toward my legs, both my legs and my spine begin to curve. For me, balancing in Urdhva Mukha Paschimottanasana I is difficult, but weighing a fuller expression of the pose against the importance of alignment requires more of my attention. So often in the yoga practice, the balancing act isn’t simply the balancing of the body – it’s also the balancing of your ego and your personal, physical truth within the pose. Let the scales of your practice always tip toward truth.

The practitioner can prepare for Urdhva Mukha Paschimottanasana I wtih Ubhaya Padangusthasana (Pose 70, stay tuned tomorrow for more on this).

Tags: , , , , , ,
Posted in Asanas, Urdhva Mukha Paschimottanasana I | 2 Comments »

Parivritta Paschimottanasana (Revolved Intense Stretch to the West)

Monday, June 28th, 2010

Parivritta Paschimottanasana (Revolved Intense Stretch to the West Pose) registers as 9* on Iyengar’s 60* scale of difficulty.

Until attempting this pose as part of my project to do all the poses in Light on Yoga, I never explored this pose before. I love Paschimottanasana so much that I never gave its variations a second thought.

But, Parivritta Paschimottanasana has much to offer. Not only does the pose challenge your sense of what’s possible within a deep forward bend, it also provides numerous benefits, including abdominal toning and stimulation of blood flow around the spine and the kidneys.

Practicing Parivritta Paschimottanasana for the first time, I realized how easy it is to throw your hips out of alignment in the asana. When you attempt the pose on your own, pay attention to how the alignment of your hips changes as you continue to revolve to one side. As you twist to the left, you may notice your right hip point creeping forward. Draw it back in line with your left hip point. This will increase the stretch in your side body and will prevent strain in your lower back as you twist to each side.

Tags: , , , , , ,
Posted in Asanas, Parivritta Paschimottanasana, Paschimottanasana | No Comments »

« Older Entries
Newer Entries »