| 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 |
| Photo by Dawn Justice |
| • Asana • |
 | |  | |  | |  |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |