A physician as soon as advised me that I had under common lung capability – however that my lung elasticity was off the dimensions; 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 flexibility of our lungs to develop and stretch. This may also help the environment friendly movement of our breath – our internal air – in addition to creating extra space in our physique for the vitality of prāṇa to maneuver freely. And, as working with our internal air on this approach helps us develop into extra spacious in our physique, we may additionally discover that we enable extra space in our thoughts, transferring extra effectively and deeply into meditation. Listed here are 5 postures which can assist each enhance our internal air movement and encourage us to develop into extra spacious.
Lateral Lunge
I really like lateral actions – extending the facet physique – and assume that they’re usually under-emphasised in yoga observe. They’re an efficient option 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 wish to carry lateral extensions into easy lunges. Transferring laterally in direction of the entrance leg facet has the additional advantage of bringing extra space into the entrance thigh of the again leg, and the psoas space on that facet.
A very powerful parts of this posture are to make sure that the entrance foot stays properly 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, fairly 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 needs to 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 courses – 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 palms 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 flexibility to make use of the complete lung capability and/or lung elasticity. Widening the arms right into a V form may also help keep 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 essential 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. Additionally it is essential to keep up vitality within the arms, to encourage extension out of the decrease again. Whereas the top might be rigorously lowered again to assist create house within the throat space, the gaze ought to stay down the nostril, to be able to keep some house behind the neck and keep away from the burden of the top 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, a very good grounding is once more essential, which is why I desire to not undertake the widespread variation with the toes tucked. As with the lunge, padding underneath the knees, shins, and ft might be helpful. Ideally, the hips needs to be kind of aligned above the knees to assist preserve house within the decrease again – if it isn’t comfy to keep up that place whereas additionally reaching the ft with the palms, then palms can stay on the prime of the buttocks, gently spreading the buttock flesh, or might 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 wish to give attention to sustaining some house within the again. As in warrior 1, the top might be rigorously lowered again, however the gaze ought to stay down the nostril – identical to a camel – to keep away from neck compression.
Vīrabhadrāsana 2
Warrior 2 is a basic posture which, for me, epitomises the concept of house. Breath might 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 ft is once more essential, to permit a delicate elevate 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 isn’t occurring, then the again hip might be turned ahead, and the again foot turned inwards, a little bit 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 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 observe 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
Once 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 purpose, after I work with the air and house parts, I at all times like to incorporate postures that create house within the again physique. One possibility 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 usually 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 ft 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 facet 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 facet.
