Alignment vs. Continuity in Yoga

My 40-plus-year yoga follow is rooted within the Iyengar system. For many years, I studied with Iyengar lecturers, virtually completely. The non-Iyengar lecturers I’ve gravitated to have principally been individuals whose follow and instructing was grounded within the Iyengar system earlier than they determined to maneuver in a distinct course.

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

A Totally different Means of 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 approach to prepare one’s physique in a pose, and that it’s common. I do know that many lecturers perceive that alignment is just not a one-size-fits-all proposition, however for me, the phrase itself implies this.

Continuity, then again, suggests a extra inside expertise. Continuity refers to a state of harmonious settlement all through the moveable elements of the physique. In different phrases, once 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 inner and exterior constructions of our our bodies. On this submit, I’d wish to deal with continuity via the joints.

Continuity By the Joints

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

Asana follow 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 quite than specializing in pushing to the top vary of our joints with a purpose to obtain the “full expression” of a pose, we as a substitute create easy transitions via 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 develop into overstretched from regularly pushing our joints into their finish ranges, our muscle tissue should develop into tighter with a purpose to do the work of the ligaments. Whereas we could not really feel these accidents within the second of pushing into our joints, habitually doing it will put on down smooth 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 objective is to create a peaceable surroundings within the physique, pushing for max sensation is just not the way in which to do it. Joint continuity could require you to maneuver to your finish vary after which again off a bit. After I do that, my poses really feel way more steady and grounded and my thoughts feels instantly comfortable.

The way to Create Continuity

Creating continuity is a tough 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 an entire 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—ft, 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.

Practising with the intention of making continuity can also be difficult as a result of it’s more likely to be variable from everyday. That’s the place mindfulness is so useful. Once we study what continuity appears like, we will alter 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. 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 needs to be no sense of impingement or restriction of the circulate of vitality between the bones at every joint.

Even for those who don’t commonly use yoga props—blocks, straps, blankets, and many others.—use them while 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 can assist you establish in case your pose is in concord with itself. Does your mind really feel tight, exhausting, strained or contracted? In that case, calm down your mind if potential, then look across the physique and observe the place else you could be 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 correct on the floor. Reciting alignment guidelines in our heads as we follow squelches deeper exploration. Trying deeper is the essence of yoga follow. Practising for continuity brings ease to the journey of deep wanting.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed 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 Crimson Rock Rondo, whose DVD received two Emmy awards in 2010.