Ashtanga – The Method Behind the Postures: Part 2

I recently received a good concern from Kara. She asks, “Hi David, I have an inquiry regarding your point of view on main series. In your point of view, is it negative for the body to exercise just main collection for an extended time period (even more than a couple of years)? I understand all bodies and also conditions differ, however was asking yourself anatomically what your thoughts on this were. Thanks!”

The basic response is that there is a point, anatomically talking, that doing the exact same positions over and over once again, such as key collection, can create an overall inequality in structures and tissues.

As you explain, bodies and also circumstances differ, as well as subsequently, the point at which doing the same movements develops an anatomical imbalance from Yoga technique, differs too.

Our converging histories

It’s unlikely that when we first begin doing an Ashtanga technique, we have a perfectly balanced structure. A lot more likely is that we involve the exercise with a collection of what I commonly call “merging histories”. We show up as beginners to the Ashtanga Yoga exercise with a collection of patterns in our body based on elements such as: our genetic history, the tasks we do, injuries we’ve suffered, as well as others. (I speak about this extra in my book Functional Anatomy of Yoga)

The key Series of Ashtanga vinyasa, when repeated gradually, likewise produces a specific set of patterns in the body.

And, depending upon the imbalances we feature, doing primary collection can reverse some of those patterns. As a matter of fact, it often does. The question is, at what factor does the pattern of main series slip over some edge and also become a physiological inequality from yoga exercise practice that is detrimental?

In basic, I would state that it takes at the very least a couple of years for us to begin coming close to that edge and also the majority of people doing main collection 6 days a week under the guidance of an excellent instructor would move on from the main collection within 3 years. Obviously, there will certainly always be exceptions. Nevertheless, in today’s world, not every person has the capacity, need, or time to commit to the method because means. For me, this is where the patterns themselves raise their prospective to end up being harmful.

In a way, I would certainly state that the method (if it could) assumes that you are mosting likely to exercise day-to-day and also relocate into the intermediate series within a pair of years. Nevertheless, back in the day when these series were produced, experts did commit themselves to everyday method. Main and also intermediate collection together prepared for a far more balanced technique than either of them on their own.

Our yoga exercise method, does not happen in seclusion, nevertheless. The patterns produced by repetition of the series interact with our various other patterns, activities, etc. Our yoga exercise method, in this case the primary series, turns into one of our merging backgrounds. The cumulative result of all of our assembling backgrounds can be imbalances in body frameworks as well as tissues. It is this cumulative activity that we must look to when we are assessing whether an anatomical discrepancy from yoga exercise practice is occurring.

There are lots of intents that we can collaborate with in the Ashtanga yoga technique and AMONG our intentions is most likely around physical wellness features: boosted series of activity, boosted adaptability, and/or increased strength.

Primary series, anatomically speaking

Although many people believe of main series as a bunch of onward flexes, I personally think it to be a lot more nuanced than that. The other physiological aspects either obtain glossed over or prevented to emphasize only the forward bend. This might be the most apparent overdoing of a particular pattern in key collection. Anatomically, primary collection emphasizes outside hip rotation, former pelvic tilt, and a raised length in the rear of the body generally. Relocating with the entire main series likewise calls for security and also stamina in the shoulder girdle in order to repeat the vinyasas that come in between each side of the stance and the poses themselves. Doing chaturanga numerous times has to be developed gradually to stay clear of overworking the shoulders and producing problems.

What can be difficult, is that, while any one of the patterns emphasized in main collection can potentially be beneficial from an useful activity perspective, depending upon your circumstances, the patterns are not always acquired at the same rate. As an example, it could be that you start an Ashtanga yoga exercise practice with extremely limited hips as well as boosting the series of movement in your exterior hip rotation is taking place very slowly.

But, it may additionally be that your hamstrings (hip extenders) are fairly open and concurrently your hip flexors are limited. If every one of these were true, you may discover that functioning the exterior hip turning in the main series was bringing more balance to the rotational activity at your hip joints. It might additionally be true that the normal onward bending and also less backbending was intensifying the limited hip flexors as well as refraining from doing a lot for your hamstrings that were already flexible.

So, what to do?

There are numerous different facets of primary series

It’s possible to see the main collection as a collection of very stiff directions, however it doesn’t need to be seen in this way. The of the Ashtanga yoga main collection is Yoga Chikitsa which suggests Yoga Therapy. To put it simply, it was viewed as establishing foundational patterns and opening up in the body and also a chance for the body to rebalance itself. Several of us may need to stress specific facets of the relatively rigid series in order to use it therapeutically and also to help create the balance we desire.

Although there is a details series that composes key collection, we can pick just how and also which aspects we emphasize.

The most usual blunders I see concern staying clear of the leg that has actually altered form when we start doing best side and also left side of each position. I ask the question: Why are we altering the shape of a leg in Janu Sirsasana An if only to stay clear of functioning with that hip in order to stress the forward bend? I dare you to leave a comment and also offer me a great reason we change the shape of one leg just to prevent it and work only on the forward bend.

What I would certainly say is that you stress the leg that is altering shape and make the forward bending component the secondary purpose. When you consider the two-sided poses from this point of view, they are actually regarding opening the hips as well as not concentrated on making the hamstrings long.

Another typical error is preventing (I do not suggest this knowingly) upward dealing with dog. Many trainees rush via the vinyasa in between sides and also postures, specifically the upward encountering dog. These will be the same individuals who after that say that main series is everything about forward bending. Although not equal in time, there is a backbend for every single forward bend in the Ashtanga yoga exercise key series. Do something with it!

If you have a teacher that is directing your technique, then with any luck they are helping you understand how to emphasize various facets of the primary series as they pertain to you. As your method develops as well as alters over time those elements alter. If you don’t have the advantage of a teacher to help in the procedure, after that it is up to you to be signing in to your very own body, seeing just how patterns transform, and also altering the elements of method that you stress appropriately. Normally, you’re going to need to stress the stuff that is most challenging. That does not suggest do it harder! That suggests job WITH it, out it, not attempting to repair it, WITH it.

What about including postures from the intermediate series?

All that stated, it might additionally be that it is the correct time for you to start including positions from the Ashtanga yoga intermediate series in order to have various other opportunities to function in the direction of balancing the patterns in your body. Since that is truly a different concern of its very own, we’ll deal with the concern: “When should I begin intermediate collection?” in a different post.