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, nearly completely. The non-Iyengar lecturers I’ve gravitated to have largely been folks whose follow and instructing was grounded within the Iyengar system earlier than they determined to maneuver in a distinct route.

B.Ok.S. Iyengar was a pioneer in disseminating the significance of cautious alignment. It is sensible. After 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 follow 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 follow.

A Completely different Method of Taking a look at Alignment

Whereas I agree utterly with this in concept, and thru many years 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 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 inside 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 interior motion intentions (the breath) and the outer manifestation of an asana, and between the interior and exterior constructions of our our bodies. On this publish, I’d prefer to concentrate on continuity by the joints.

Continuity By way of the Joints

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

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

Continuity by our joints signifies that slightly than specializing in pushing to the top vary of our joints so as to obtain the “full expression” of a pose, we as a substitute create easy transitions by our joints. Pushing joints to their finish ranges can typically create micro-tears and impingements within the joint capsules. Continually 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 mass should change into tighter so as 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 may 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 shifting too far. If asana’s function is to create a peaceable atmosphere within the physique, pushing for optimum sensation will not be 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 rather more steady and grounded and my thoughts feels instantly relaxed.

Learn how to Create Continuity

Creating continuity is a difficult proposition. It’s tough as a result of there’s no sturdy sensation that accompanies continuity. After we push into our joints to the purpose of sensation—snug or uncomfortable—we all know who and the place we’re. After 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 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.

Working towards 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 beneficial. After we be taught what continuity appears like, we will modify 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. Whenever you attain your finish vary, again off a bit, till you’re 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 for those who don’t recurrently use yoga props—blocks, straps, blankets, and so forth.—use them once 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 identify in case your pose is in concord with itself. Does your mind really feel tight, exhausting, strained or contracted? In that case, chill out your mind if potential, then look across the physique and be aware the place else you is likely to 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 commenced instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed 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.