My 40-plus-year yoga follow is rooted within the Iyengar system. For many years, I studied with Iyengar academics, virtually solely. The non-Iyengar academics I’ve gravitated to have largely been folks whose follow and educating was grounded within the Iyengar system earlier than they determined to maneuver in a special route.

B.Okay.S. Iyengar was a pioneer in disseminating the significance of cautious alignment. It is smart. After I studied with B.Okay.S and his daughter, Geeta, in Pune a few years in the past, he acknowledged that the aim of asana follow 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 prone to relaxation in a state of equilibrium. This little bit of knowledge has guided my intentions for follow.

A Completely different Method of Taking a look at Alignment

Whereas I agree utterly with this in idea, and thru a long time of my very own follow, I’ve begun to maneuver away from utilizing the phrase “alignment” in favor of the idea of “continuity.” All too typically, “alignment” can suggest that there’s one option to organize one’s physique in a pose, and that it’s common. I do know that many academics perceive that alignment isn’t a one-size-fits-all proposition, however for me, the phrase itself implies this.

Continuity, however, suggests a extra inside expertise. Continuity refers to a state of harmonious settlement all through the moveable components of the physique. In different phrases, after we deal with 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 publish, I’d wish to deal with continuity by means of the joints.

Continuity By means of the Joints

For those who spend a lot time yoga images, you could get the concept that reaching Cirque du Soleil-like poses is indicative of “good” follow. Folks practising poses which are structurally unattainable for many practitioners might or might not be “superior” yogis. I do know I’ve stated this in a thousand other ways, however yoga isn’t about performing fancy poses. It simply isn’t.

Asana follow is about harmonizing our our bodies and minds. And creating continuity by means of our joints is one very concrete and attainable approach of transferring right into a state of ease and concord.

Continuity by means of our joints implies that moderately than specializing in pushing to the tip vary of our joints with a view to obtain the “full expression” of a pose, we as an alternative create clean transitions by means of our joints. Pushing joints to their finish ranges can typically create micro-tears and impingements within the joint capsules. Consistently 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 change into overstretched from frequently pushing our joints into their finish ranges, our muscle tissue should change into tighter with a view 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 this can put on down smooth tissue over time, resulting in joint issues down the street.

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 max sensation isn’t the best way to do it. Joint continuity might require you to maneuver to your finish vary after which again off a bit. After I do that, my poses really feel far more steady and grounded and my thoughts feels instantly comfortable.

The right way to Create Continuity

Creating continuity is a difficult proposition. It’s difficult as a result of there’s no sturdy sensation that accompanies continuity. Once we push into our joints to the purpose of sensation—snug or uncomfortable—we all know who and the place we’re. Once we again off a bit within the service of continuity, there’s not a complete lot of apparent sensation.

So I organize my physique in such a approach as to really feel little to no sensation at my joint websites—toes, ankles, knees, hips, sacroiliac joint, vertebral joints, shoulders, elbows, wrists and palms. I create my pose from the bottom up, checking in with every joint as I soften into the asana.

Working towards with the intention of making continuity can also be difficult as a result of it’s prone to be variable from daily. That’s the place mindfulness is so worthwhile. Once we study what continuity seems like, we are able to regulate our asanas from the within.

Transfer Slowly, Use Yoga Props and Be Conscious

Generally it’s useful to maneuver slowly and consciously towards your finish vary. While you attain your finish vary, again off a bit, till you are feeling a way of ease in all planes round your joint. There must be no sense of impingement or restriction of the move of power between the bones at every joint.

Even in the event you don’t recurrently use yoga props—blocks, straps, blankets, and so forth.—use them if you follow for continuity. They’re invaluable instruments for serving to you obtain structural integrity in your poses.

Mindfulness of the disposition of your mind may also help you establish in case your pose is in concord with itself. Does your mind really feel tight, onerous, strained or contracted? If that’s the case, loosen up your mind if potential, then look across the physique and observe the place else you may be straining.

All these cues are delicate. They require that we glance extra deeply than we could also be used to. An overstretched or impinged joint will converse proper up—its suggestions is true on the floor. Reciting alignment guidelines in our heads as we follow squelches deeper exploration. Trying deeper is the essence of yoga follow. Working towards for continuity brings ease to the journey of deep wanting.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book 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 people sextet Purple Rock Rondo, whose DVD gained two Emmy awards in 2010.