Just yesterday, I watched online an Ashtanga Primary Series class with full vinyasas between poses and half vinyasas between right and left sides of a pose. A full vinyasa in the context of Ashtanga yoga is Sun Salutation A. A half vinyasa, a.k.a THE vinyasa in popular yoga jargon, is the transition as such: (plank)-chaturanga-urdva mukha savanasana-adho mukha savanasana.
This class lasted for two hours and everybody was really really tired at the end. In the normal practice, when we are not as ambitious, we do half vinyasas between poses and between sides of each pose. Continue reading
In my classes I use stretching cues to get parts of the body going. I use it as a pseudonym for turning the students’ attention to their bodies or like in the first downward dog of the day, I tell them to move around a little and get the juices start flowing and body heat up and prepare for the practice ahead. Apart from that I have never found stretching particularly useful or meaningful, to be honest. I don’t stretch before my run or after it. I don’t think my muscles need to stretch to cool down or warm up. The funny thing is that I’ve always felt guilty about it. I ‘knew’ I had to do some stretches but I was resisting it. Turns out, my hunch (in this case!) wasn’t wrong.
You know by now that I am more the physical practice type of yoga person that the spiritual, mantra chanting type. Therefore, I read a lot about anatomy, exercise and biomechanics. There are articles, posts, etc. that make sense; that might make sense, that are clueless but full of assumptions of any kind. So, I read with great caution and scepticism. I tend to seek some empirical results quoted or cited. So, here are a few articles that can recommend about the issue of to stretch or not to stretch.
- Stretching Doesn’t Work (the Way You Think It Does): This article explains how human nervous system reacts to stretching and has links to webpages, article books by Katie Bowman and Jules Mitchell, both of whom I find very competent.
- Stretching Is Not Improving Your Ability To Perform: This one is a similar one about nervous system and the muscles work.
- Pandiculation – The Safe Alternative To Stretching: The last is an interesting one. It suggests an alternative to stretching. It makes sense to me as I used to teach (as a psychologists) a similar method to relax a tense part of the body in my stress and anxiety management trainings.
Above is a master of pandiculation performing her art. 🙂
As there are more studies conducted on biomechanics, movement, exercise and evolution. our understanding changes. And this is the beauty of relying on science instead of some personal experience: that one can replace an old method, technique with a brand new one instead of following some 2000 year old manual written by unknown person.
There is actually another blog post inside this one and that is about how so many people are trying to make yoga a ‘better’ exercise but still keeping the same assumptions but I have to think about it a little as I don’t like ranting for the sake of ranting.
*I couldn’t skip the opportunity for this title, especially given that it was Shakespeare Day yesterday. 🙂
After I posted the article on adho mukha svanasana, I came across a Facebook status update by Diane Bruni that she called The Hand Rant. In the rant Diane Bruni challenges the generally accepted alignment principles of the yoga hand. She first explains how she was taught to align her hands in Iyengar yoga, which is how we normally teach: press down all four corners of the hands and later argues that this may not really be the best alignment to protect the wrists. Bruni suggests, instead that one should release the knuckles and let them form the natural dome of the hand. Here is what she means:
The yoga courses have begun and this week was their 2nd week. In the course, downward facing dog i.e. adho mukha svanasana is usually the first pose that I teach, as I have infinite admiration for the pose.
As a general principle, adho mukha svanasana is (Yes, it is!) the backbone of vinyasa and ashtanga vinyasa yoga practice. Here is a few reasons why I love the pose some much: Continue reading