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Chapter 2

New Understandings:

The Importance of Stretching and

Flexibility

Warm-ups

Sun Salutation (Surya Namaskar)

Head Rolls

Shoulder Rotations

Foot-Limbering Exercises

Shoulder Clasp (Veerasana)

Spinal Rock

The Butterfly (Bhadrasana)

Pose of a Child (Balasana)

Corpse Pose (Shavasana)

Insight:

Discovering New Words and Ideas

New Understandings

The Importance of Stretching and Flexibility

We can learn a great deal about stretching by watching cats or dogs. They instinctively know how to stretch. They do it spontaneously, never over-stretching, continually and naturally tuning their muscles. By regularly practicing the yoga postures, you will begin to experience a sense of balance and inner harmony as your spine and muscles become more supple.

It is interesting to note that flexibility can be improved more quickly and retained longer than any other aspect of physical fitness. Regular practice of yoga postures will increase your range of motion by allowing you to move freely and efficiently with minimal resistance. The asanas can prevent joint stiffening and muscle shortening that often accompany injury, inactivity, and aging. As you stretch various parts of your body, you begin to focus on them and get in touch with them in a new and meaningful way. Stretching also helps loosen the mind’s control so that your body can experience movement for its own sake and pleasure.

A limber spine and a young body go together. Those who have retained the elasticity of their spines and limbs appear youthful and alive. When your spine is flexible and in alignment, the result can be seen in your whole body, in the way it moves and functions. The well-being of your spinal column has a direct effect on your health and vitality because that structure is the foundation of your body. The thirty-three vertebrae enclose the spinal cord, which is made up of all of the nerves that stem from your brain. Each vertebra has openings through which the branches of the nerves spread out, going to every part of your body.

When your spine is healthy and limber, the vertebrae and nerves function properly. When a vertebra is out of alignment, however, it affects the nerves, muscles and internal organs associated with it. Also, muscular tension tends to collect around any imbalanced area, ultimately causing back pain.

During yoga practice you will stretch your spine in all six possible directions: forward, backward, bending to each side, and twisting to each side. This creates a balance and symmetry in your spinal column which you can enhance after you have learned all of the asanas by choosing complementary sets of postures. For example, the plow pose curves your spine forward and the cobra pose curves it backward. Each time you bend in one direction you can choose a second posture that curves in the opposite direction. This will promote the health of your entire spine, from the cervical vertebrae in your neck to the lowest of the lumbar vertebrae.

Not only do the asanas promote physical balance and harmony, they also feel good when practiced correctly. They are peaceful and relaxing. As you stretch you should just go only as far as you comfortably can, regardless of where it may be. As you hold each stretch you will gradually impart increasing elasticity to your muscles, joints, and spine. This occurs regardless of your age or current physical condition. Once achieved, you will find that you can retain this wonderfully flexible state for your entire lifetime.

Warm-ups

Before you begin to do the asanas, prepare your body gradually with a series of warm-up exercises. These loosen the muscles and ease stiffness from your joints. It is extremely important to warm up from head to toe. Always begin with the sun salutation, and include head and shoulder rotations, foot-limbering exercises, and heel raises. As time allows, you can choose one or two of the other exercises presented in this chapter.

Surya Namaskkar or salutation to the sun, is a graceful series of movements that are very helpful in preparing you for the more difficult asanas by stretching your entire body. As you synchronize the movements with your breathing, you also develop coordination and breath control. If you do not have time to do a complete yoga program, you can derive great benefit by doing the sun salutation.

This exercise can be extremely helpful in energizing and stimulating your mind and body when you first get up in the morning. The sun salutation can be practiced rapidly and will have an immediate aerobic effect. Performed slowly, it releases tension in your muscles and removes fatigue. Like all strenuous asanas, it should be followed by a few minutes of complete relaxation. Initially, the movements should be performed slowly and gracefully as you perfect each posture. In combining breathing with the movements, always inhale when you stretch upward and exhale when bending forward. Once you have learned the sequence of each asana, you can allow your own breathing and body response to determine your rate of movement.

Sun Salutation

(Surya Namaskar)

The twelve positions of this exercise should be done slowly and rhythmically.

Position l. Prayer pose (pranamasana)

Exhale. Stand straight.

Place your palms together in front of your chest.

Relax your body.

Position 2. Raised-arms pose (hasta uttanasana)

Inhale. Stretch your arms above your head, keeping them a shoulder-width apart.

Bend backward as far as you can.

Position 3. Hand-to-foot pose (padahastasana)

Exhale. Stretch forward until your hands are in line with your feet.

Bring your forehead close to your knees and keep your legs as straight as possible.

Position 4. Equestrian pose (ashwa sanchalanasana)

Inhale. With a backward step, stretch your right leg away from your body with your knee touching the floor. Keep the palms of your hands beside your left foot. Arch your back and look up.

Position 5. Quadruped pose. (catuspadasana)

Exhale. Hold your breath out, and move your left leg back so that you are resting on your hands and toes in a push-up position. Keep your back and head straight.

Position 6. Salute with eight limbs (ashtanga namaskara)

Inhale. As you exhale, lower your body to the floor keeping your hips and abdomen raised. Your toes, knees, hands, and chest should touch the floor.

Position 7. Serpent pose (bhujangasana)

Inhale. Straighten your arms as you raise your upper body from the waist. Bend backward as far as you can, looking up and back.

Position 8. The Mountain pose (parvatasana)

Exhale. Turn your toes forward so that your feet are flat on the floor.

Lift your body up to form a triangle.

Keep your head down and your arms and legs straight.

Position 9. Equestrian pose (ashwa sanvhalanasana)

Inhale. Bring your right foot forward next to your hands, and at the same time, lower your left knee to the floor.

Arch your back and look up.

Position 10. Hand-to-foot pose (padahastasana)

Exhale.

Bring your left leg forward, keeping your knees straight and your hands beside your feet.

Lower your head down to your knees.

Position 11. Raised-arm pose (hasta uttanasana)

Inhale. Stretch your arms over your head. Bend as far backward as you comfortably can.

Position 12. Prayer pose (pranamasana)

Exhale. Return to your starting position and start the sequence again, using your left leg as the leading leg.

Chart Your Progress

Body Awareness

Sun Salutation

Date

Head Rolls

Benefits

Loosens and relieves tension in the neck.

Basic position

Sit cross-legged or in a half-lotus position with your hands on your knees.

Instructions

Slowly rotate your head five times in a large circle clockwise. Change to a counterclockwise direction and repeat five more times.

Breathing

Inhale and exhale slowly as you rotate your head.

Limitation

Avoid rotating your head backward, as this may cause unnecessary neck tension or strain. Your head rotations should be limited to each side and forward.