Alignment vs. Continuity in Yoga

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

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

A Totally different Manner of Alignment

Whereas I agree utterly with this in idea, 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 typically, “alignment” can suggest that there’s one method to prepare one’s physique in a pose, and that it’s common. I do know that many academics perceive that alignment is just not 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 components of the physique. In different phrases, after 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 inner and exterior constructions of our our bodies. On this put up, I’d prefer to concentrate on continuity by way of the joints.

Continuity By the Joints

When you spend a lot time taking a look at yoga images, chances are you’ll get the concept reaching 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 other ways, however yoga is just not about performing fancy poses. It simply isn’t.

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

Continuity by way of our joints implies that fairly than specializing in pushing to the tip vary of our joints with a view to obtain the “full expression” of a pose, we as an alternative create clean transitions by way of our joints. Pushing joints to their finish ranges can typically 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 turn out to be overstretched from frequently pushing our joints into their finish ranges, our muscle tissues should turn out to be tighter with a view 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 this can put on down delicate tissue over time, resulting in joint issues down the highway.

Pushing joints to their finish ranges will increase stress in our nervous methods 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 max sensation is just not the best way 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 comfy.

Create Continuity

Creating continuity is a tough proposition. It’s difficult as a result of there’s no sturdy 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 an entire lot of apparent sensation.

So I prepare my physique in such a approach 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 prone to be variable from daily. That’s the place mindfulness is so helpful. Once we study what continuity looks like, we are able to 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. If you attain your finish vary, again off a bit, till you’re feeling a way of ease in all planes round your joint. There ought to be no sense of impingement or restriction of the move of power between the bones at every joint.

Even should you don’t repeatedly use yoga props—blocks, straps, blankets, and so on.—use them once 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 might help you identify in case your pose is in concord with itself. Does your mind really feel tight, laborious, strained or contracted? In that case, chill out your mind if potential, then look across the physique and word the place else you could 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 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 wanting.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow 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 folks sextet Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.