Tuesday’s blog was about the stabilizing power of embracing both sides of a spectrum, even if one end seems disadvantageous. Today, let’s consider the principle of opposition on the mat. Doing so can invaluably inform the asana practice by opening up so much more space.
Often, when we are at a loss about how to expand further into a yoga pose, the answer is to do more of the opposite. For example, to deepen a forward bend and achieve more length in the spine, we need to round less in the upper back and find more broadening in the collarbones and heart area (similar to what is done in a back bend). To deepen a back bend, we shouldn’t compress or overarch in the spine, but instead lengthen it (like what we do in a forward bend). To grow taller in a standing pose, we must create a firmer foundation by rooting down more through the soles of the feet. To lift through the arches of your feet in standing poses, we must root down more in the four corners of each foot.
This week, explore how opposition can help create more space in your yoga practice.
You can do a little warm-up exercise in front of your computer right now:
• Stand in tadasana (mountain pose) with the inner edges of the feet joined or slightly apart, yet parallel.
• Bring the weight into balance between the right and left sides of the body, front and back. Ground down more through the soles of the feet. Begin to gather the energy up the legs and toward the midline of the body. Work your awareness up to the hips and pelvic area, gently draw the belly in and up. Grow taller in the upper spine and lift through the crown of the head.
• As you do this, relax down through the shoulders and broaden more across the collarbones. Root down through the inner and outer edges of the feet.
• Close your eyes and breathe deep, rhythmic ujjayi breath. As you breathe think, “lengthening” on the inhalation, and “grounding” on the exhalation. Continue for at least 10 breaths and note how this awareness of opposition expands the pose.
Take this concept on the mat and lovingly examine your entire asana practice this week with opposition in mind.
For more work with opposites, check out these yin and yang yoga moves.
Sophie Herbert is an alignment focused yoga teacher (and perpetual student), a singer-songwriter, and a visual artist. She has lived, studied, and volunteered extensively in India; teaches yoga in Brooklyn and Manhattan; and recently released her first full-length album, "Take a Clear Look." Please visit her website at SophieHerbert.com.
From: Mindy Pennybacker | 8/19/11 at 5:25 pm
Can't wait to try this, thanks!
From: Daniel Thaler | 8/21/11 at 1:41 pm
I agree, one has to change their thinking and perspective. Any front bending is a back stretch, and backbends, etc., are stretching the front of your body. and remain constantly aware of this So to be able to "fold" into our forward bend and really get the maximum stretch you have to remember to keep dropping your hips and pulling up from the back of your body while folding over. If you don't then, like you had said, you'll just curl and lose having a flat back as you go into the stretch deeper. Did I mention Uddiyana Bandha? It really helps to get your guts out of the way too in forward bending.