Ashtanga Yoga. Gregor Maehle

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СКАЧАТЬ this area as the heart.) One way of doing this pinches the shoulder blades (scapulae) together, which puffs the chest out as in a military posture of attention. This leads to a hardening and closing of the area behind the heart. Instead, as the heart is lifted, the area of the back behind the kidneys broadens and the shoulder blades widen and gently sink down the back. The shoulder blades flatten onto the back of the chest and support the elevated and open position of the heart area. The lower ribs in the front of the chest soften back in toward the body. The arms may need to be “looped”⁵ in the shoulder joint to reposition the head of the arm bone (humerus) so that it sits in the center of the shoulder joint. These actions leave the chest open and broad in all directions. The rib cage and lungs are free to expand, facilitating a full, free-flowing breath.

       ANATOMICAL FOCUS

       Inner Integrity

      The bony vertebrae of the spine house the spinal cord, and its nerve ends exit between each vertebral body. The strong outer form of every posture supports the spine, enabling it to be fluid and extend freely. The nervous system remains unimpaired. This is the inner integrity that should be maintained within every posture.

      Many chronic diseases, aches, and cultural ailments do not come from sick organs but from poor posture, which results in compression of the spine and impairment of the spinal nerves. Restoring the spine to its original state can alleviate these symptoms.

      The spine becomes weak through lack of exercise and eventually loses its alignment due to weakness of the core muscles of the body. In many cases the spine actually shortens. The vinyasa method is an ideal tool to invigorate the spine and restore its natural elasticity. Any hardening, or any inability to extend the spine in a posture, is a sign of overexertion.

      The chin drops slightly while the ears move back in line with the shoulders. Drawing the ears back in line with the shoulders corrects the common postural condition of a forward head, where the ears are positioned in front of the shoulders when viewed from the side. In some cases this may measure more than four inches, which usually indicates that one’s mind is racing ahead of one’s actions. At the other extreme, those who remain in the past with their thoughts will often lean well back when they stand.

      

       FIGURE 1 SPINE WITH PELVIS AND CRANIUM

      The human spine has four natural curves. The first primary curve, developed in the fetal stage of life, is kyphotic and is retained throughout life in the thoracic spine and the sacrum. The first secondary curve (lordotic) is developed in the neck (cervical spine) as a baby lifts and supports the weight of its head. The second lordotic curve, in the lumbar spine, develops during infancy upon standing and walking. These natural curvatures complement each other and reduce the compressive forces placed upon an upright spine. Work to balance any imbalance or excesses within this natural form. Care should be taken to avoid a “military stance,” which is a lack or excess of any one of these natural curves.

      

      

      FIGURE 2 ERECTOR SPINAE

      The erector spinae keeps the spine and thus the torso upright. Since it is situated posterior to the spine, it extends the spine (bends it backward) as it contracts. Its origin on the posterior crest of the ilium (hip bone) and the sacrum enables it to excessively curve the low back if it is permanently shortened.

      The insertion of the erector spinae at the base of the skull enables it to take the head back. The many layers of the erector spinae also originate and insert at the transverse and spinous processes of most vertebrae and at the ribs, through which this complex muscle can maintain the integrity of the spine.

      

       ANATOMICAL FOCUS

       Postural Balance

      Equal distribution of the weight of the body in the feet is imperative for balanced posture. When the body weight is placed too far forward in the feet, the low back (lumbar spine) hollows excessively (hyperlordosis) as the sacrum and coccyx lift. This puts excessive compressive forces onto the lumbar intervertebral discs and tightens the corresponding musculature (erector spinae and quadratus lumborum).

      At the same time this positioning of the pelvis causes the abdominal muscles to release and weaken and the ribs to flare open. The area of the back behind the kidneys tightens and constricts, while the neck straightens, losing its natural lordotic curve, in an attempt to compensate for the excessive curvature produced in the lumbar spine and to bring the head back in line with the body’s center of gravity.

      On the other hand, if the weight is too far back in the feet, the hamstrings tighten and draw the pelvis and coccyx down in the back, while the pubic bone lifts at the front of the pelvis. As the body always strives toward equilibrium, this posture is usually accompanied by an increased curvature in the chest or thoracic spine (hyperkyphosis). The heart area collapses and the abdominals tighten. The shoulders round and the head shifts forward as the body compensates in an attempt to keep the center of gravity over the feet.

      If too much weight is placed on the inside of the feet, the inner arches will collapse, placing stress on the medial menisci of the knees. This usually results in an anterior tilt of the pelvis, leading to excessive lumbar curvature.

      To complete the picture, lift the highest point of the back of the head up toward the ceiling without losing the grounding of the feet. This action elongates and awakens the entire spine. Indian yogis have the exemplary tendency to humbly cast their gaze downward in Samasthiti. T. Krishnamacharya suggested that not to look down is to lose one’s head.

      

      Surya Namaskara A, vinyasa one, correct shoulder position (left) and incorrect shoulder position (right)

      The ideal alignment in Samasthiti is reached when all the major joints of the body — ankles, knees, hips, and shoulders — align one above the other, creating a vertical line that also passes through the ears. This establishes a posture with the least resistance to the forces of gravity, making effortless standing a possibility. Samasthiti is the blueprint for all other postures. Allow lightness and balance to be your guide.

       Surya Namaskara A

      SUN SALUTATION A

      Drishti Thumbs, nose, navel

      Surya Namaskara means Sun Salutation. It is traditionally done facing east, to greet the rising sun. Surya, the sun, is worshiped in many cultures as the giver of life; so too in India. The Sun Salutation is a warm-up exercise that is done a number of times to improve cardiovascular fitness. Surya Namaskara A СКАЧАТЬ