Some aspects of the practice are pretty [...]]]> Most of us that practice yoga already know that yoga is good for us.  It helps strengthen and stretch our body giving us healthy, tone, lean muscles.   Yet, most of us, myself included, didn’t really understand the physiological aspect of why all of this yoga is so good for me.

Some aspects of the practice are pretty obvious.  The lower I sit in my chair pose the more my thighs and gluts begin to work and burn.  Right away my body responds to the effort and with diligent practice, I will have stronger legs. Similarly when I mindfully lower through my chaturanga from my plank pose, my elbows close into the body, immediately I feel the difference of my triceps and abs getting worked.

Yet, if I just wanted to work my muscles I could go lift weights.  The beauty of yoga is that there is usually a simultaneous stretching involved when practicing. However, what happens to the body is not as apparent when stretching.  After practicing for a while I notice that I am more flexible but I found out that there is a great deal of benefit.

One major benefit of stretching is that it increases the blood supply and nutrients to joints.  So no more excuses of “I am not in shape or my joints hurt,” yoga will, actually help you to get in shape and alleviate the joint pain (surprise, surprise).  Again, one must listen to their body and not push oneself.  Take your time and ease into or modify any poses that might affect the tender area.

Stretching will also increase the tissue temperature, which in turn increases circulation and nutrient transport.  It is sort of a weird reference, but there was a television show in Japan about the benefits of stretching and I realize now that the show was talking exactly about this.  They showed a person in infrared standing straight and the color of the body was mostly blue greenish with some obvious warmer parts of the body glowing brighter with orange or red.  Then they showed the person bending to the side (like in half moon).  You could see the side of the body being stretched light up in red.  At the end of the show they suggested that you could do side stretches while waiting for the bus or train to work out the love handles.

The next time you practice yoga you will know the great things you are doing for your body: strengthening, stretching and rejuvenating the self.  If you find yourself in a deep stretch and your body tells your mind “too much, back off, I can’t stretch any further” ask the body, if I stretch any more will it bring me pain? If the answer is no, take in a deep breath and exhaling let your body sink a little deeper.

Lying supine on the floor with legs together and palms face down beside the hips, inhale to push down on [...]]]> Our January pose of the month is Sarvangasana or Shoulder Stand.  In Sanskrit Sarva-anga-asana literally translates to “all limbs pose”—indeed shoulder stand requires the participation of the entire body, just as it provides immense benefits to it.

Lying supine on the floor with legs together and palms face down beside the hips, inhale to push down on your hands and raise the legs straight above you.  Engaging the abdomen continue to lift up the hips bringing the feet beyond the head.  As you exhale, bring the hands to the lower back (walking them towards the shoulder blades) and push your back up, lifting your legs.  Stopping here can be an appropriate modification for certain bodies— and all bodies certain days—as it puts less stress on the delicate cervical spine and lessens the risk of hyperextension of the neck and back.  If you do wish to continue into a full expression of the pose, straighten the spine and bring the legs into a fully vertical position, stacking the joints from the shoulder girdle up.  Be aware of tucking the chin towards the chest, therby keeping length in the back of the neck.  As you continue to hold shoulder stand, slowing and deepening the breath, think about drawing the elbows towards one another, and bringing the hands towards the shoulder blades.  Keep the feet relaxed.  Inhaling, imagine a string attached to your feet gently extending the spine, pelvis and legs.  Exhaling, engage the abdomen and stabilize.

In shoulder stand, our primary intention is to stay long enough in the inversion (without causing stress) to create the effect of viparita karani or “active reversal” thereby stimulating the endocrine glands and vital organs and increasing circulation and more efficient functioning of the body.  Secondly through this posture we are able to strengthen our torso increasing our ability to breath more fully and aiding proper alignment of the spine, as the intrinsic muscles of the spine, the back and the abdominal wall work in opposition to maintain balance.  As we build strength in the thoracic and shoulder muscles, we are also stretching and lengthening them.

Because of the physical requirements and effects of a shoulder stand, it is very important to be properly warmed up before attempting this pose.  To exit a shoulder stand, hinge at the hips slightly, bringing the feet beyond your head, and then, with control, lower back down vertebra by vertebra, exhaling and engaging the core as you lower the legs.  After completion it is important to let the body absorb the effects in savasana and then to practice a bridge or fish pose.

Sarvangasana is considered by many of the great yogis to be one of the essential poses to creating a healthy being.  Approach this pose with mindfulness and openness, and you may find your body asks for a regular dose of shoulder stand.

Inhale to extend.

Exhale to stabilize.

Repeat.

Namasté

Sarvagasana by Yuuki H. (Photo by Becca B.)