Alignment vs. Continuity in Yoga

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

B.Ok.S. Iyengar was a pioneer in disseminating the significance of cautious alignment. It is smart. 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 observe was to create within the physique an energized and peaceable atmosphere 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 observe.

A Completely different Means of Taking a look at Alignment

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

Continuity, however, suggests a extra inner expertise. Continuity refers to a state of harmonious settlement all through the moveable elements of the physique. In different phrases, once we concentrate on continuity, we tune into the relationships between bones at every joint, between the internal motion intentions (the breath) and the outer manifestation of an asana, and between the interior and exterior constructions of our our bodies. On this put up, I’d prefer to concentrate on continuity via the joints.

Continuity By way of the Joints

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

Asana observe is about harmonizing our our bodies and minds. And creating continuity via our joints is one very concrete and attainable manner of shifting right into a state of ease and concord.

Continuity via our joints implies that relatively than specializing in pushing to the top vary of our joints with a view 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 typically create micro-tears and impingements within the joint capsules. Always 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 frequently pushing our joints into their finish ranges, our muscular tissues should develop 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 tender 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 shifting too far. If asana’s function is to create a peaceable atmosphere within the physique, pushing for optimum sensation just isn’t 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 rather more secure and grounded and my thoughts feels instantly relaxed.

Methods to Create Continuity

Creating continuity is a tough proposition. It’s tough as a result of there’s no robust 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 prepare my physique in such a manner as to really feel little to no sensation at my joint websites—ft, ankles, knees, hips, sacroiliac joint, vertebral joints, shoulders, elbows, wrists and arms. 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 tough as a result of it’s prone to be variable from each day. That’s the place mindfulness is so helpful. Once we study what continuity appears like, we will regulate our asanas from the within.

Transfer Slowly, Use Yoga Props and Be Aware

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 must be no sense of impingement or restriction of the move of power between the bones at every joint.

Even in case you don’t usually use yoga props—blocks, straps, blankets, and so on.—use them if you observe 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 identify 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 doable, then look across the physique and observe the place else you is perhaps 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 communicate proper up—its suggestions is correct on the floor. Reciting alignment guidelines in our heads as we observe squelches deeper exploration. Wanting deeper is the essence of yoga observe. Practising 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 Aware Yoga, Aware 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 folks sextet Crimson Rock Rondo, whose DVD received two Emmy awards in 2010.