A physician as soon as informed me that I had beneath common lung capability – however that my lung elasticity was off the size; I merely have small lungs, however they work very effectively. Whereas yoga observe is unlikely to provide us greater lungs per se, we will use each posture and breath to assist improve the flexibility of our lungs to develop and stretch. This can assist the environment friendly circulate of our breath – our interior air – in addition to creating more room in our physique for the power of prāṇa to maneuver freely. And, as working with our interior air on this means helps us grow to be extra spacious in our physique, we can also discover that we permit more room in our thoughts, transferring extra effectively and deeply into meditation. Listed here are 5 postures which can assist each improve our interior air circulate and encourage us to grow to be extra spacious.
Lateral Lunge
I really like lateral actions – extending the aspect physique – and assume that they’re typically under-emphasised in yoga observe. They’re an efficient strategy to encourage fuller breath and to assist create house within the torso. They are often performed in many alternative positions – seated, standing, kneeling, mendacity – however I wish to convey lateral extensions into easy lunges. Shifting laterally in direction of the entrance leg aspect has the additional advantage of bringing more room into the entrance thigh of the again leg, and the psoas space on that aspect.
Crucial parts of this posture are to make sure that the entrance foot stays properly grounded, with the knee pointing straight ahead, and to think about cushioning beneath the again knee to keep away from discomfort there. Attempt to maintain a way of the entire torso extending laterally out of the pelvis, somewhat than sinking into the shorter aspect of the physique. If the shoulder on the again leg aspect begins to roll ahead, it may be drawn again barely, however care ought to be taken to keep away from twisting within the decrease again. As a lot as potential, maintain some house between shoulders and ears. Gaze can flip towards the higher arm to encourage house within the neck, however this isn’t important.
Vīrabhadrāsana 1 with arm variation
In my courses – and my very own observe – I typically use arm variations in postures to reinforce a selected impact. Within the ‘classical’ type of warrior 1, bringing the fingers collectively overhead, and even to shoulder width, can generally result in a narrowing of the higher a part of the entrance ribcage, and limit the flexibility to make use of the total lung capability and/or lung elasticity. Widening the arms right into a V form can assist preserve house within the higher chest space and encourage a fuller breath.
Right here once more it will be important that the entrance foot be totally grounded, with the knee pointing straight ahead, and ideally not overtaking the ankle. The exact angle of the entrance knee is much less vital than sustaining a steady base, each within the entrance foot and within the utterly grounded again foot, which is turned inwards to permit each hip bones to level forwards. It’s also vital to take care of power within the arms, to encourage extension out of the decrease again. Whereas the top will be rigorously lowered again to assist create house within the throat space, the gaze ought to stay down the nostril, with a purpose to preserve some house behind the neck and keep away from the burden of the top compressing the neck vertebrae.
Uṣṭrāsana
Backbends, or spinal extensions, can, if performed mindfully, be very useful in encouraging the total use of the breath and the creation of house. In camel posture, grounding is once more vital, which is why I favor to not undertake the widespread variation with the toes tucked. As with the lunge, padding beneath the knees, shins, and ft will be helpful. Ideally, the hips ought to be kind of aligned above the knees to assist maintain house within the decrease again – if it isn’t snug to take care of that place whereas additionally reaching the ft with the fingers, then fingers can stay on the prime of the buttocks, gently spreading the buttock flesh, or might maybe be positioned on yoga bricks positioned alongside the ankles.
On this posture, in addition to sustaining a way of lengthening out of the decrease again, I additionally encourage college students to maintain house between the shoulderblades. Right here, the opening of the entrance physique will largely deal with itself, so I wish to give attention to sustaining some house within the again. As in warrior 1, the top will be rigorously lowered again, however the gaze ought to stay down the nostril – similar to a camel – to keep away from neck compression.
Vīrabhadrāsana 2
Warrior 2 is a traditional posture which, for me, epitomises the thought of house. Breath will be full and expansive, and we will really feel our physique opening into the house round it in nearly each route.
grounding of the ft is once more vital, to permit a delicate raise from pelvic ground to crown of head, and the entrance knee ought to once more be pointing in the identical route because the entrance foot, ideally not overtaking the ankle. If that’s not taking place, then the again hip will be turned ahead, and the again foot turned inwards, slightly extra. As with warrior 1, the exact angle of the entrance knee is much less vital than a gentle base – solely then will the physique be capable to develop simply into the house round it. Each arms ought to be enthusiastic, however not straining – it’s straightforward right here both to permit the again arm to drop, or to be too enthusiastic with the arms and find yourself tightening across the shoulders and neck. The higher physique ought to be kind of vertical, resisting the temptation to observe the ahead arm. Care ought to be taken to not push out the chest and stomach and shut down the house within the again. Head ought to be in a impartial place on the neck, gazing into house someplace past the entrance hand.
Kneeling Garuḍāsana
Once we take into consideration establishing a fuller breath, and creating house within the physique, it may be straightforward to neglect the again physique. Focussing on increasing the chest can generally result in a closing of the again, however we’re three dimensional creatures. For that cause, once I work with the air and house parts, I all the time like to incorporate postures that create house within the again physique. One choice is to make use of the arm place from eagle posture to assist create higher again house. Whereas this may be performed within the ‘classical’ standing place, with the legs wrapped, I typically favor to focus simply on the arms. This may be performed seated or, as right here, kneeling (once more, with cushioning beneath the knees, shins, and ft and/or between sitting bones and heels, if useful). For stronger college students, the identical arm place will also be utilized in lunges, or in some standing postures.
As soon as wrapped as a lot as potential, the arms can stay immediately in entrance of the centre of the chest or, as right here, be moved barely towards the aspect of the decrease arm to extend the sense of house behind the shoulder of the higher arm. On this case, care ought to be taken to maintain each sitting bones evenly grounded and to not lean the entire physique to the aspect.
