Posture (Asana)
Posture is much like breathing. It can be left to habit, or it can be made to become a conscious act. Concerning posture and our biomechanical structure, we are faced with a duality of pure simplicity and infinite complexity. The Ashtanga Vinyasa tradition chose the way of simplicity, but in no way does this imply that it is simplistic or easy. I am not pointing to the level of physical work involved, for in this, it will be as hard as you choose to make it. The quality of presence to apply certain simple things, and the discipline to maintain them consistently are not common tendencies and therefore must be cultivated. As you read this, keep in mind that what you make of this principle intellectually means very little until it is applied. It is 99% experiential and as we do it, we discover implications far beyond what we could have initially imagined…
Parameters to the posture principle
A clear and concise act that can develop to include the whole body
It can be applied in any postural variant, through the entire practice, and in any activity through the whole day.
It takes into account the relationship between the Body, the Earth and Gravity
The Posture principle is a conscious manipulation of the Gravity/Levity dynamic, in order to create harmony and unity within the body and its relation to its environment.
To begin, place the emphasis on the physicality of the experience.
The ground beneath us is the only constant which it is reliable and stable.
The interconnectivity of the body implies if we make changes to one part, everything else will rearrange accordingly.
Therefore bring balance to the point of contact with the earth, and create a dynamic by which the whole body will be called to participate… what we will refer to as rooting.
At the center of the body is the movement of breath, in the next article, we will explore how the completeness of breathing encourages a return to equilibrium in the structure of the spine.
Correcting imbalances in the foundation is of primary importance.
The feet have 3 points of contact and 3 arches.
In sitting, the hips and any portion of the legs touching the earth can become points of rooting.
The dynamic present at this point of contact will manifest in much the same way through the rest of the body. When in action, never treat the earth, or any part of your body, like a pillow.
Press downwards in line with the force of gravity, and this, whether the feet are together or apart. Do so delicately or more strongly… physically or rather through intention… but what matters is to be present to the body’s response.
The inner portion of the body carry the function of upwards flow and has a receptive nature. We press through the feet and the arches respond… and as you refine the process, the knees, the hips begin to mobilize also.
Oh! When I press into my feet like that, the pelvic floor… it engages and lifts!
This demonstrates the process of developing connectivity which will eventually grow to include the whole body.
So when you hear, engage the perineum (or anus), don’t take the simplistic approach and simply squeeze.
You receive the engagement, and the receptive nature of this allows for continuous, spontaneous refinements. In every moment the engagement is unique, adapting to the different shapes of the body and allowing for the flow of the breath. One can develop this to the point of continuity through the entire day, and this upward body wide “lifting” is what I refer to as Levity.
This then becomes a center of focus through the process of integration within the context of the Ashtanga Vinyasa sequences. Simply, you Do!
Something I feel many are overly concerned with is limitation in the range of movement. Simply practice regularly and this will transform… no special attention needs to be given in this respect.
As you activate the rooting/levity dynamic, the space you create in the joints of the body comes from the tissues around these structures manifesting support. To maintain this quality through your range of movement (even if temporarily limited) will often imply a need for strength, which will come through practice… obviously. But because the innate support mechanism is active, one will eventually find their complete range of movement, and often so without much need to stretch anything.
The tissues in the body are often the right length… stretching should be the last in the list of things to do in the event of limited mobility.
Tightness of a group of muscles often has tension as the root cause, therefore, moving into and exposing the area is great, but then breath is the tool to use for dealing with energetic dynamics.
The same rooting dynamic will grow to include the spine and upper limbs, but I will need to write a book to explain all these things in detail; their biomechanical implication and their healing potential.
In the initial developments, don’t make things complicated, just do it. Activate this dynamic and maintain it moment to moment in the context of your practice. The quality of presence and sensitivity that to apply is one of the richest aspects of the Posture principle and it gives hints to the nature of discipline in this practice. Humility and acceptance to be a beginner will be essential aspects in working in this way. One often enters the practice and applies themselves in much the same way they would approach any other activity. To alter the “way” we do things is an essential aspect, brought about by trust in the practice methodology, and clarity will develop over time… but it begins as a choice.
If you encounter doubt, do explore the effect that this dynamic has on your breath. Whether in a simple and comfortable posture or when maintained active in a more challenging posture you should notice a profound and convincing shift in the quality of breathing.