| Email Lori Furbush © EnerQi Healing Arts Center. All rights reserved. |
| a |
Asana Practice Tips and Concepts
Breathing: While practicing yoga postures, the breath should remain as deep and smooth as possible. Breathing deeply into the belly
helps to calm the body and mind, allowing the focus to be turned inward. The 3-part yogic dirgha breath is practiced by inhaling and
filling up the belly, ribcage, then shoulders, then exhaling and releasing breath from the shoulders, ribcage, then belly. Added to that
breath is the ujjayi breath which makes a raspy sound by slightly constricting the back of the throat, as if fogging up a mirror but with the
lips closed. The dirga and ujjayi breaths help to maintain a calm composure while practicing difficult poses and movements. Breathe
through as much of the body as possible, soaking in oxygen through every cell.
Drishti (Gaze): While holding postures, a soft, blurred gaze should be held on focal point - leaving you mildly aware of your
surroundings, but really "seeing" what's happening on the inside of the body. Some poses call for the drishti to be directed at a certain
part of the body.
Bandhas (Internal Energy Locks): The bandhas are a set of energy locks that are formed by contracting various parts of the body. Two
of the bandhas should generally be held during the entire asana practice to lock in heat and energy and assist in supporting the spine
and frame. Mula bandha is formed by lifting up the pelvic floor in the area between the anus and the reproductive organs (in a manner
similar to Kegel exercises often prescribed for women). Uddiyana bandha is formed by lifting up the abdominal core muscles toward
the heart. Uddiyana literally means "flying up," as if the muscles spread out and lift like wings.
Alignment: While practicing most poses, the spine is lengthened first, no matter which way it is stretching - forward, backward, laterally,
or twisting. This helps to avoid injury and get the most benefit from the movement.
Connection to the earth: Feel a solid, grounding connection to the earth through whatever body parts are touching the earth in a pose.
Then notice the energy that rises up from there, lifting the rest of the body toward the sky, like a tree rooted in the ground that reaches for
the sun through its branches.
Lines of Energy: While holding a pose, notice the lines of energy radiating from the body. The source of energy, strength, and balance
is the solar plexus, located just below and behind the navel. Feel the energy opening from that area and radiating into the arms, legs,
down the spine through the tailbone, and up the spine through the head.
Tension: Integrate the skeleton, joints, muscles, and soft tissues of the body to solidly hold a pose, yet release any excess tension or
contractions that are not necessary to maintain the form. "Be" the pose instead of "do" the pose.
Play the Edge: Explore your body's edge, that delicate balance between push and yield. Learn not to charge in like a bull and risk injury
for the sake of ego, but also not to run away from the slight discomfort of a good stretch. Remain balanced at the edge until the body
opens further.
Emotions: At times during yoga asana practice, long-held emotions will surface, causing spontaneous joy or tears. This is a good
thing. We sometimes hold the residue of stressful events in our deep tissues and joints. Yoga works at these levels, and sometimes
unlocks hidden emotions, clearing them out of the body and bringing better balance and harmony toward health and healing.
Equanimity: Above all, let go of the mental chatter and constant judgment that runs through the ego brain. When thoughts bubble up,
just let them pass on by like a cloud, without attaching yourself to the thought. Your practice is about you; not your neighbor or your
instructor. Practicing yoga postures should feel joyful and cleansing for the body. It may feel awkward or challenging, but should never
feel painful. Find the right balance for your body at that given moment.
Breathing: While practicing yoga postures, the breath should remain as deep and smooth as possible. Breathing deeply into the belly
helps to calm the body and mind, allowing the focus to be turned inward. The 3-part yogic dirgha breath is practiced by inhaling and
filling up the belly, ribcage, then shoulders, then exhaling and releasing breath from the shoulders, ribcage, then belly. Added to that
breath is the ujjayi breath which makes a raspy sound by slightly constricting the back of the throat, as if fogging up a mirror but with the
lips closed. The dirga and ujjayi breaths help to maintain a calm composure while practicing difficult poses and movements. Breathe
through as much of the body as possible, soaking in oxygen through every cell.
Drishti (Gaze): While holding postures, a soft, blurred gaze should be held on focal point - leaving you mildly aware of your
surroundings, but really "seeing" what's happening on the inside of the body. Some poses call for the drishti to be directed at a certain
part of the body.
Bandhas (Internal Energy Locks): The bandhas are a set of energy locks that are formed by contracting various parts of the body. Two
of the bandhas should generally be held during the entire asana practice to lock in heat and energy and assist in supporting the spine
and frame. Mula bandha is formed by lifting up the pelvic floor in the area between the anus and the reproductive organs (in a manner
similar to Kegel exercises often prescribed for women). Uddiyana bandha is formed by lifting up the abdominal core muscles toward
the heart. Uddiyana literally means "flying up," as if the muscles spread out and lift like wings.
Alignment: While practicing most poses, the spine is lengthened first, no matter which way it is stretching - forward, backward, laterally,
or twisting. This helps to avoid injury and get the most benefit from the movement.
Connection to the earth: Feel a solid, grounding connection to the earth through whatever body parts are touching the earth in a pose.
Then notice the energy that rises up from there, lifting the rest of the body toward the sky, like a tree rooted in the ground that reaches for
the sun through its branches.
Lines of Energy: While holding a pose, notice the lines of energy radiating from the body. The source of energy, strength, and balance
is the solar plexus, located just below and behind the navel. Feel the energy opening from that area and radiating into the arms, legs,
down the spine through the tailbone, and up the spine through the head.
Tension: Integrate the skeleton, joints, muscles, and soft tissues of the body to solidly hold a pose, yet release any excess tension or
contractions that are not necessary to maintain the form. "Be" the pose instead of "do" the pose.
Play the Edge: Explore your body's edge, that delicate balance between push and yield. Learn not to charge in like a bull and risk injury
for the sake of ego, but also not to run away from the slight discomfort of a good stretch. Remain balanced at the edge until the body
opens further.
Emotions: At times during yoga asana practice, long-held emotions will surface, causing spontaneous joy or tears. This is a good
thing. We sometimes hold the residue of stressful events in our deep tissues and joints. Yoga works at these levels, and sometimes
unlocks hidden emotions, clearing them out of the body and bringing better balance and harmony toward health and healing.
Equanimity: Above all, let go of the mental chatter and constant judgment that runs through the ego brain. When thoughts bubble up,
just let them pass on by like a cloud, without attaching yourself to the thought. Your practice is about you; not your neighbor or your
instructor. Practicing yoga postures should feel joyful and cleansing for the body. It may feel awkward or challenging, but should never
feel painful. Find the right balance for your body at that given moment.
 | |  | |  | |  |
| . |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| Photo by Dawn Justice |
| Asana |
