A health care provider as soon as instructed me that I had beneath common lung capability – however that my lung elasticity was off the dimensions; I merely have small lungs, however they work very effectively. Whereas yoga apply is unlikely to offer us larger lungs per se, we are able to use each posture and breath to assist enhance the flexibility of our lungs to increase and stretch. This may help the environment friendly circulate of our breath – our inside air – in addition to creating more room in our physique for the power of prāṇa to maneuver freely. And, as working with our inside air on this manner helps us grow to be extra spacious in our physique, we may discover that we permit more room in our thoughts, shifting extra effectively and deeply into meditation. Listed here are 5 postures which can assist each enhance our inside air circulate and encourage us to grow to be extra spacious.
Lateral Lunge
I really like lateral actions – extending the facet physique – and suppose that they’re usually under-emphasised in yoga apply. They’re an efficient option to encourage fuller breath and to assist create house within the torso. They are often finished in many alternative positions – seated, standing, kneeling, mendacity – however I prefer to deliver 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.
A very powerful 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 hold a way of the entire torso extending laterally out of the pelvis, moderately 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, hold 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 apply – I usually use arm variations in postures to reinforce a specific impact. Within the ‘classical’ type of warrior 1, bringing the arms collectively overhead, and even to shoulder width, can generally result in a narrowing of the higher a part of the entrance ribcage, and limit the flexibility to make use of the complete lung capability and/or lung elasticity. Widening the arms right into a V form may help keep house within the higher chest space and encourage a fuller breath.
Right here once more it will be 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 steady 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 take care of power within the arms, to encourage extension out of the decrease again. Whereas the pinnacle might be fastidiously 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 at the back of 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, a very good grounding is once more essential, which is why I choose 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 roughly aligned above the knees to assist hold house within the decrease again – if it’s not comfy to take care of that place whereas additionally reaching the ft with the arms, then arms 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 prefer to concentrate on sustaining some house within the again. As in warrior 1, the pinnacle might 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 basic posture which, for me, epitomises the concept of house. Breath might be full and expansive, and we are able to really feel our physique opening into the house round it in nearly each path.
A great grounding of the ft is once more essential, to permit a mild carry from pelvic flooring to crown of head, and the entrance knee ought to once more be pointing in the identical path because the entrance foot, ideally not overtaking the ankle. If that isn’t taking place, then the again hip might 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 essential than a gradual base – solely then will the physique have the ability to increase simply into the house round it. Each arms needs to 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 needs to be roughly 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
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 generally result in a closing of the again, however we’re three dimensional creatures. For that motive, 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 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 usually choose 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 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 at the back of 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.
