Principles

The various postures are called âsanas and their impeccable execution requires a complete presence with the gesture as well as a patient engagement, in order to coordinate all the elements which are concerned there. Hatha Yoga requires a physical implication, the body becoming a laboratory where the successes like the failures are lived on line. The opponents in Hatha Yoga estimate that the body prowesses are in total contradiction with the objectives of humility and harmony which the tradition of yoga traced since of the millenia; they estimate the danger such as instead of finally dissolving the ego, the energy accumulated through the exercises would tend on the contrary to reinforce it.

Coordination with breathing

Respecter the order of a sequence of postures requires concentration, and encourages the practitioner to wonder about the logic of the operation of body mechanics. Certain basic trainings require several months.

yoga poses two simple rules for respiratory synchronization at the time of the dynamic sequences, preferably:

* to inspire in a posture of opening,

* to expire in a posture of closing.

while supporting a better operation of the Diaphragm, the attention paid to the breath helps to decrease the flow of the thoughts.

The easing

To preserve or recover a capacity of amplitude in the movements differs considerably from one person to another, according to, for example: the age, the lifestyle, and from possible pathologies (traumatism or rheumatism), etc On the same person, it can vary from one articulation to the other, or according to laterality.

Muscular reinforcement

Once spent the period of early childhood (4-5 years), the current lifestyle does not maintain sufficiently any more the musculature, which tends to weaken. There is thus a maintenance to set up supported by postural work.

Two kinds of contractions can be concerned:

*Les static contractions:

Once the posture installed as in Paschimottanasana, it has there no more movement, and its maintenance requires a selective muscular contraction. The maintenance itself and the presence with the posture precisely will refine, adjust the gesture, and will release the useless tensions. In end of line, the term âsana becomes synonymous with ease, as enjoyed to underline it Alain Daniélou.

*Les dynamic contractions:

They meet as soon as there is movement, the muscular contractions can involve or slow down movements. Thus in an inflection before uttanâsana type, the contraction of the bungee cords of hip will cause the increase of the bust, and these same bungee cords, to control the descent, will be let stretch at the time of their contraction.

Territory of election of the postures

articular Limitation ostéo

the engaging of articular surfaces and the osseous thrusts limits the amplitudes of movement. There are thus notorious differences between the participants because of their morphology.

The muscle

It is at the same time contractile and elastic. So in a posture a muscle is stretched, a certain lengthening occurs, which can be durable. The majority of the muscles of the body can become obstacles with the movement, either because their envelope (Aponévrose) is narrowed, or because their fibers are in a state of muscular contraction (tonicity) too important and are opposed to the stretchings; the stress often involves a remanent contraction which becomes unconscious and permanent (high shoulders, jaws tight).

The articulation

the Cartilage is a fabric intended to protect the bone which it recovers. If the constraints which it receives exceed its threshold of resistance, it can be injured: thinned or fissured.

the fabrics which surround the articulation directly: the capsules and the ligaments, passively ensure the maintenance of the articulations while allowing the movements suitable for each one.

These fabrics are, for the majority, little rubber bands (i.e. if one deforms them by distending them, they do not take again then their initial length). They must be respected like such. Indeed, they are rich in sensory nerves. It is them which inform the brain of their possible stretchings at the time of the movements.

States of the muscle in the posture

In a posture, the muscle can be in three states: the relaxation

For an optimal relaxation of the muscle, it is necessary that the mobilized articulation is neither of need for maintenance, nor in risk of luxation. The traditional posture of relieving is Savasana.

The stretching

When it is active, the stretching moves away the insertion points from the muscle within the limit of a beneficial impression, without relationship with the feeling of tearing or burn. This situation brings an easing, if the rate/rhythm of the exercise is slow.

Contraction

When the muscle contracts, it tries to bring closer its insertion points. In fact, very often at the time of its contraction the muscle undergoes a latent stretching, either by its antagonist, or by the gravitation. When the muscle agonist contracts, automatically its antagonist (which produces the contrary movement) slackens.

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