Lumbar Girdle
How to improve your posture and alignment of the Yoga and Beyond
Some tips on alignment and posture of Asanas
Since I am starting to go through various yoga postures (asanas), I thought it would be a good idea to give some tips on alignment, to make them aware of their body. The alignment is used to describe the position of the body for each yoga posture. Remember that each person is different so it's about using these tips for own makeup, how you feel in a position, and, of course, observe your posture and the entire piece all the settings to create the asana.
"The position becomes perfect when the effort to ensure that vanishes "Yogabhashya
Alignment in the asana has several different purposes:
- to ensure that the postures are practiced in a way that maximizes the benefit of posture improvements including greater flexibility, strength, tone and radiant health, while minimizes the risk of injury
- to ensure that the postures are practiced to allow the flow of prana (energy) in the body.
- to help to calm the mind, improve focus, concentration, stability and lift the spirits.
- the position of the muscles, joints and limbs, in a convenient way
So I go through these pointers alignment remember to be aware of your own body shape and how you feel when you are in a position. The "perfect" posture is the position most convenient at the time they are practicing the pose and what you are experiencing. Through alignment of yourself and use these settings, it may mean you need to exit the position, this is good and better align the body and release the prana (energy) that to be deeper in a position without alignment of the limbs, joints, muscles and tendons.
The building blocks;
- Build the foundation first: If you think a house on the bases are essential to keep the house standing. Therefore, it is essential given to the establishment of a secure, stable, of which asana develops and grows. If this is the feet (standing positions), the session bones (in positions sit) or hands (arm balances). Once you build your foundation, then you are able to see the details of the particular asana.
- Discovery its center with the stability and ease: All yoga postures should be practiced in a way that aims to balance firmness with ease. Asana means pose in Sanskrit constant and yoga means union, union of body and mind, so that the position should be stable and comfortable for this union takes place. If you feel uncomfortable, ease of stance a bit to see how the body and mind reacts and see this.
- Balance your feet: For standing poses to his, feet field on the floor, lift your toes up and spread all the toes so that the weight is distributed evenly between the toes, the balls of the feet and heels. Try to distribute your weight evenly on all three points and (in most standing postures) equally between both feet.
- Find your seat: For sitting positions, to separate the flesh from his buttocks to expose the bones of children may sit on the edge of a block so that the pelvis tilts forward slightly, so the base of the spine at the top of the pelvic girdle.
- Strengthen your arms: To bring the arm of the balances of hands facing forward, wrists in line below the elbows and shoulders – "You get the idea?
We will now work up through the body;
- Fingers: In general, when standing and sitting with one or more legs extended, make sure your feet are parallel. For many there is a tendency to turn our toes when standing out (- main mean hips are out alignment and you need to see a chiropractor), this in practice means focusing on the toes turn inward slightly. Foot Alignment thus ensuring that your knees are in the same alignment as the feet and legs are active and protects the lower back. The latter is particularly important when bending forward or backward.
- Knee: The knee joint has limited the movement of rotation and, especially when standing or thrown, it is important that the points of the knee in the same direction as the feet of the same leg and turn inwards or outwards. Also important in standing poses such as warrior postures, to ensure that the knee does not move ahead of the line of the heel and keep alive the knee in line with the foot, so the active use of the thighs and keep the exterior of the knee in line with the little toe. The exception to this is to attack with knee the floor of the Crescent Moon pose, Anjanasana, in the knee can come across the line of the heel, if it is comfortable. In positions such as standing flexion front and Uttanasana Downward Facing Dog, Adho Mukha Svanasana, alignment is achieved by keeping your feet on as wide apart as your hips. Finally, the knee should not close, or hyper-extend, consciously maintain a soft, rather than simply pull the kneecap back. This can be achieved through participation of thigh muscles and avoid strain of the hamstrings. Using the fronts of the thigh muscles help support your knee and hamstring that these two muscles work in synergy.
- His spine: The spine has three natural curves – the lower back (lumbar spine) and neck (cervical spine) into the body, the middle back (thoracic spine) curves outward. Since each individual is these curvatures may be different or more emphasis on what needs to be aware of your spine. Note when the movement in the shoulders are, are hunched up toward your ears, if so download, we want to go or does not lengthen the neck by the neck, the chest is opened and the shoulder of the back, abdomen involved activation of the nucleus and, when it is bent forward will hinge forward to protect the bottom / back lumbar and using all the observations mentioned above, the shoulders, core, chest. All these help to support the spine that is essential in the lineup for the yoga.
- Twist: The upper spine has more rotation due to the structure of the vertebrae, discs and joints of the spine, so to twist the focus position to be the rotation in the middle and upper back, no mower. This is done by starting the rotation from the center of the body. Try to move from the navel, and then the chest, then chest, then shoulders, and finally head and neck. Be aware not to drive with the head in an effort to look deeper into the pose, allow the rotation to evolve naturally with the breath. Use each inhalation to lengthen the spine to tailbone up and down, creating more space between the vertebrae, and each breath to deepen the twist.
- Backbends: Your spine is designed to bend both forward and backward. While the lower lumbar spine has the ability to rotate, is often the easiest part of the spine to bend. In backbends, try to create space between the vertebrae as the spine lengthens. When entering a jump mortal backward bending conscious as evenly as possible throughout the spine, instead of the lumbar spine. This means stretching the upper back and neck while stretching your head back. Finally, backbends not try to squeeze your buttocks, should be devoted to the light, but not too tight as this inhibit spine range of motion.
- Upside down: In reverse positions as on the shoulders and Headstand of postural stability is improved by involving your abdominal muscles and legs. Keep an upward movement of the muscles of the leg and push through the balls of the feet and heels and activation of its core all the help with your investment and equilibrium positions in them.
These are all tips for alignment in their yoga practice, however you can use a lot of these tips in your daily life to help foot high, creating great posture and allow energy to flow freely throughout the body.
For more information about yoga poses please follow my blog for the yoga pose Month http://yogarelaxationm.blogspot.com/
About the Author
Michelle Cross has over 18 years experience in the health and wellness industry, practicing various complementary therapies and teaching Hatha Yoga. She uses her experience to treat, teach and guide people to live a more positive, healthy and fulfilling life. http://www.yogarelax.co.uk http://www.michellecross.co.uk
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