Alignment vs. Continuity in Yoga

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

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

A Completely different Manner of Alignment

Whereas I agree fully with this in principle, and thru a long time 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 usually, “alignment” can indicate that there’s one technique to organize one’s physique in a pose, and that it’s common. I do know that many lecturers perceive that alignment will not be 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 components of the physique. In different phrases, once we deal with continuity, we tune into the relationships between bones at every joint, between the interior motion intentions (the breath) and the outer manifestation of an asana, and between the inner 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

Should you spend a lot time yoga pictures, chances are you’ll get the concept attaining Cirque du Soleil-like poses is indicative of “good” observe. Individuals working towards poses which can be structurally unattainable for many practitioners could or will not be “superior” yogis. I do know I’ve stated this in a thousand alternative ways, however yoga will not be about performing fancy poses. It simply isn’t.

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

Continuity by means of our joints signifies that reasonably than specializing in pushing to the tip vary of our joints so as 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 usually 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 regularly pushing our joints into their finish ranges, our muscle mass should change into tighter so as 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 tender tissue over time, resulting in joint issues down the street.

Pushing joints to their finish ranges will increase stress in our nervous techniques 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 atmosphere within the physique, pushing for optimum sensation will not be the way in which to do it. Joint continuity could require you to maneuver to your finish vary after which again off a bit. Once I do that, my poses really feel way more secure and grounded and my thoughts feels instantly comfortable.

Find out how to Create Continuity

Creating continuity is a difficult proposition. It’s difficult 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 organize 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 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 be difficult as a result of it’s more likely to be variable from each day. That’s the place mindfulness is so precious. Once we be taught what continuity looks like, we will alter 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. Once 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 move of vitality between the bones at every joint.

Even should you don’t recurrently use yoga props—blocks, straps, blankets, and many others.—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 can assist you establish in case your pose is in concord with itself. Does your mind really feel tight, laborious, strained or contracted? In that 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 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 true on the floor. Reciting alignment guidelines in our heads as we observe squelches deeper exploration. Trying deeper is the essence of yoga observe. Practising for continuity brings ease to the journey of deep trying.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Observe 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 received two Emmy awards in 2010.