A physician as soon as advised 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 enhance the power of our lungs to develop and stretch. This can assist the environment friendly stream of our breath – our internal air – in addition to creating more room in our physique for the vitality of prāṇa to maneuver freely. And, as working with our internal air on this method helps us turn into extra spacious in our physique, we might also discover that we enable more room in our thoughts, shifting extra effectively and deeply into meditation. Listed here are 5 postures which can assist each enhance our internal air stream and encourage us to turn into extra spacious.
Lateral Lunge
I like lateral actions – extending the facet physique – and suppose 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 finished in many various positions – seated, standing, kneeling, mendacity – however I prefer to convey lateral extensions into easy lunges. Transferring laterally in the direction of the entrance leg facet has the additional benefit of bringing more room into the entrance thigh of the again leg, and the psoas space on that facet.
An important parts of this posture are to make sure that the entrance foot stays nicely grounded, with the knee pointing straight ahead, and to contemplate cushioning underneath the again knee to keep away from discomfort there. Attempt to preserve a way of the entire torso extending laterally out of the pelvis, reasonably than sinking into the shorter facet of the physique. If the shoulder on the again leg facet begins to roll ahead, it may be drawn again barely, however care must be taken to keep away from twisting within the decrease again. As a lot as attainable, preserve 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 typically use arm variations in postures to boost a selected 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 can assist keep house within the higher chest space and encourage a fuller breath.
Right here once more it will be significant that the entrance foot be absolutely grounded, with the knee pointing straight ahead, and ideally not overtaking the ankle. The exact angle of the entrance knee is much less essential 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 is usually essential to keep up vitality within the arms, to encourage extension out of the decrease again. Whereas the pinnacle may be rigorously lowered again to assist create house within the throat space, the gaze ought to stay down the nostril, with the intention to keep some house behind the neck and keep away from the load of the pinnacle compressing the neck vertebrae.
Uṣṭrāsana
Backbends, or spinal extensions, can, if finished mindfully, be very useful in encouraging the complete use of the breath and the creation of house. In camel posture, grounding is once more essential, which is why I desire to not undertake the frequent variation with the toes tucked. As with the lunge, padding underneath the knees, shins, and toes may be helpful. Ideally, the hips must be roughly aligned above the knees to assist preserve house within the decrease again – if it’s not comfy to keep up that place whereas additionally reaching the toes with the fingers, then fingers can stay on the prime 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 deal with itself, so I prefer to deal with sustaining some house within the again. As in warrior 1, the pinnacle may 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 concept of house. Breath may be full and expansive, and we will really feel our physique opening into the house round it in nearly each route.
A very good grounding of the toes is once more essential, to permit a delicate raise from pelvic flooring 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 occurring, then the again hip may be turned ahead, and the again foot turned inwards, just a little extra. As with warrior 1, the exact angle of the entrance knee is much less essential than a gradual base – solely then will the physique be capable to develop simply into the house round it. Each arms must be enthusiastic, however not straining – it’s simple 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 must be roughly vertical, resisting the temptation to observe the ahead arm. Care must be taken to not push out the chest and stomach and shut down the house within the again. Head must 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 simple 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 parts, 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 finished within the ‘classical’ standing place, with the legs wrapped, I typically desire to focus simply on the arms. This may be finished seated or, as right here, kneeling (once more, with cushioning underneath the knees, shins, and toes and/or between sitting bones and heels, if useful). For stronger college students, the identical arm place may also 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 facet of the decrease arm to extend the sense of house behind the shoulder of the higher arm. On this case, care must be taken to maintain each sitting bones evenly grounded and to not lean the entire physique to the facet.
