Yoga is awareness. It is doing any task with mindfulness and complete, undivided attention. Sensitivity is undivided attention to the emotions, feelings, sensations, and the minutest changes that take place in the body when doing asanas. Yoga believes that we need to slow down in life and be mindful of every thought and action of ours. This quality is a bhava or an attitude, called Jnana bhava, or the sense of knowledge. This attitude is to be practised in our daily lives, especially when doing our asana practice.
In this fast-paced life, we often forget to observe any action of ours. This fast pace in asana practice may lead to pushing ourselves beyond our capacity, which would result in serious injury. This could especially be true in the case of advance yoga asana practice. For this reason, the pace of the practice must be slow but steady.
For example, when doing an asana, one can observe their body from head to toe. These are the questions that may help us develop some sensitivity in yoga asana:
● Where is the pressure when doing the asana?
● Where is the stretch?
● Is there any discomfort in this asana?
● Is there muscle tension or a muscle pull?
● Is the spine relaxed or tensed in the asana?
● How is the breathing?
● Is there a realignment of posture during/after the asana?
● Which posture feels better?, etc.
For people who may have injured themselves, trauma based yoga asanas , such as the Sahajbhaav asanas, would be better. These are small and simple movements of the different parts of the body that help release muscle stress and tension. These trauma based yoga asanas help relieve the body through consistent, steady practice.
Whether the practice is with basic or advanced yoga asanas, it is important to make sure that your body is prepared for it. In case of fever, severe cough, cold, or illness of any kind, we should retire from the practice for a few days until we recover. After recovery, we can begin our practice slowly and steadily.
This sensitivity can be experienced in asanas such as Yogendra Talasana, Yogendra Utkatasana, Yogendra Konasana, and Yogendra Ekapadasana.
Let us understand how Yogendra Utkatasana is done and how sensitivity in asana is to be observed. This asana was devised by Shri Yogendraji, the founder of The Yoga Institute, also practised by wrestlers to strengthen their muscles or the limbs. It is referred to as the “chair pose.” This technique with simple steps enables the mind and body to be held together. Neuromuscular coordination and synchronisation between movements of two or more body parts is not a spontaneous activity; it needs to be acquired and strengthened.
Starting position:
● Stand erect with hands at their respective sides.
● Keep the feet parallel to each other and maintain one-foot distance between them.
● Keep the neck straight, shoulders square, the abdomen in a normal contour, and the chin drawn in. Focus the eyes at one point, straight ahead.
Going into the asana:
● Inhaling, stretch out both the hands, parallel to each other (and to the ground) in front of the body, palms facing down.
● Simultaneously raise the heels, to balance on the balls of the feet.
● Immediately exhaling, lower the body to assume a squatting position, keeping the thighs pressed against the respective calves. Balance on the toes, keeping the knees parallel to each other and hands maintained parallel to the ground. Hold this position, with the breath suspended for double the exhalation period (Final position).
Returning to the starting position:
● Inhaling (equal to exhalation), rise up smoothly, balancing on tiptoes. Now hold the posture with breath retained for a period double of inhalation.
● Exhaling, lower the hands and heels to the floor and come back to the starting position.
Recommended practice:
● Breathing rhythm 3:6:3 or a ratio of 1:2:1.
● Practice 4 rounds with a pause in-between rounds.
Limitations:
● Moderate and severe osteoarthritis of the knees.
● Acute deep vein thrombosis, sprained ankle, and sciatica.
● Those with cardiac conditions may not retain and suspend the breath.
● Stiff joints and vertigo.
Benefits:
● Flexibility of your joints increases.
● The muscles of your legs and pelvis are strengthened.
● It enhances the balancing capacity of your body.
● It engages your core muscles.
● With regular practice, you could lose weight, especially from your hips.
● It helps in relieving joint and back pains.
● It develops readiness of mind.
● It increases focus.
● Regular practice imparts a sense of balance in the body and great determination to the mind.
To sum up, sensitivity in asana practice is vital for a deeper understanding of our bodies and minds. It helps prevent injuries and enhances the benefits of yoga . Whether practising basic or advanced asanas, it's crucial to approach each pose mindfully, respecting our body's limitations. Through regular and attentive practice, we not only improve our physical health but also cultivate a deeper connection with ourselves and the world around us.