A physician as soon as informed me that I had under 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 offer us larger lungs per se, we will use each posture and breath to assist enhance the power of our lungs to increase and stretch. This might help the environment friendly circulation of our breath – our interior air – in addition to creating extra space in our physique for the vitality of prāṇa to maneuver freely. And, as working with our interior air on this method helps us develop into extra spacious in our physique, we can also discover that we permit extra space in our thoughts, shifting extra effectively and deeply into meditation. Listed here are 5 postures which can assist each enhance our interior air circulation and encourage us to develop into extra spacious.
Lateral Lunge
I like lateral actions – extending the aspect physique – and assume that they’re usually under-emphasised in yoga observe. They’re an efficient solution 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 deliver lateral extensions into easy lunges. Transferring laterally in the direction of the entrance leg aspect has the additional benefit of bringing extra space into the entrance thigh of the again leg, and the psoas space on that aspect.
An important components of this posture are to make sure that the entrance foot stays properly grounded, with the knee pointing straight ahead, and to contemplate cushioning below the again knee to keep away from discomfort there. Attempt to maintain a way of the entire torso extending laterally out of the pelvis, slightly 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 needs to be taken to keep away from twisting within the decrease again. As a lot as attainable, 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 lessons – and my very own observe – I usually use arm variations in postures to boost a specific impact. Within the ‘classical’ type of warrior 1, bringing the fingers collectively overhead, and even to shoulder width, can typically result in a narrowing of the higher a part of the entrance ribcage, and prohibit the power to make use of the complete lung capability and/or lung elasticity. Widening the arms right into a V form might help preserve house within the higher chest space and encourage a fuller breath.
Right here once more it’s 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 necessary than sustaining a secure base, each within the entrance foot and within the fully grounded again foot, which is turned inwards to permit each hip bones to level forwards. It is usually necessary to keep up vitality within the arms, to encourage extension out of the decrease again. Whereas the pinnacle will be fastidiously lowered again to assist create house within the throat space, the gaze ought to stay down the nostril, with a view to preserve some house behind the neck and keep away from the burden of the pinnacle compressing the neck vertebrae.
Uṣṭrāsana
Backbends, or spinal extensions, can, if performed mindfully, be very useful in encouraging the complete use of the breath and the creation of house. In camel posture, a superb grounding is once more necessary, which is why I desire to not undertake the widespread variation with the toes tucked. As with the lunge, padding below the knees, shins, and toes will be helpful. Ideally, the hips needs to be kind of aligned above the knees to assist maintain house within the decrease again – if it isn’t snug to keep up that place whereas additionally reaching the toes with the fingers, then fingers can stay on the high of the buttocks, gently spreading the buttock flesh, or may 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 maintain itself, so I wish to give attention to sustaining some house within the again. As in warrior 1, the pinnacle will be fastidiously 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 concept of house. Breath will be full and expansive, and we will really feel our physique opening into the house round it in nearly each course.
A superb grounding of the toes is once more necessary, to permit a mild carry from pelvic ground to crown of head, and the entrance knee ought to once more be pointing in the identical course because the entrance foot, ideally not overtaking the ankle. If that isn’t occurring, 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 necessary than a gradual base – solely then will the physique be capable to increase simply into the house round it. Each arms needs 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 needs to be kind of vertical, resisting the temptation to comply with the ahead arm. Care needs to be taken to not push out the chest and stomach and shut down the house within the again. Head needs to be in a impartial place on the neck, gazing into house someplace past the entrance hand.
Kneeling Garuḍāsana
After 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 typically result in a closing of the again, however we’re three dimensional creatures. For that cause, once I work with the air and house components, I at all times 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 usually desire to focus simply on the arms. This may be performed seated or, as right here, kneeling (once more, with cushioning below the knees, shins, and toes and/or between sitting bones and heels, if useful). For stronger college students, the identical arm place can be utilized in lunges, or in some standing postures.
As soon as wrapped as a lot as attainable, the arms can stay straight 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 needs to be taken to maintain each sitting bones evenly grounded and to not lean the entire physique to the aspect.
