start by establishing Ujjayi breathing with a smooth and even sound. The rib cage expands evenly in all four directions, and the bandhas are consciously engaged if they have not automatically been initiated with the breath. The inhalation reaches down in front of the spine and hooks into the pelvic floor, creating a lifting sensation from the center of the perineum (Mula Bandha). At the same time, the lower abdominal wall, between the navel and the pubic bone, gently draws in toward the spine. The natural up-and-down movement of the diaphragm and the accompanying movement of the upper abdomen or stomach area are unrestricted.
The toes spread as one would spread one’s fingers, in order to completely awaken the feet. The weight of the body is placed above the ankles and equally distributes to all four corners of the feet — the bases of the large and little toes and the inside and outside edges of the heels. The body weight is also evenly distributed between the inner and outer arches of the foot, while the arches are lifted and active. The action of the toes influences the pubic bone while the heels relate to the tailbone (coccyx).
The fronts of the thighs are contracted, with the quadriceps pulling up the kneecaps. Quadriceps means four heads, referring to the four points of origin of this large muscle group. All four heads join into the common quadriceps tendon, which leads down to the shin. The kneecap (patella), a floating bone, is embedded within it.
Many students will have to tilt the pelvis posteriorly (backward), which reduces any excess curvature in the low back and makes one stand taller. This movement is achieved by engaging the abdominal muscles, which lifts the pubic bone as the coccyx drops. The strength of the legs creates a vector of energy whose resonance is felt up the entire length of the body’s core.
Samasthiti
The front of the rib cage, the sternum, is lifted. (In common with many teachers, I will refer to this area as the heart.) One way of doing this pinches the shoulder blades (scapulae) together, which puffs the chest out as in a military posture of attention. This leads to a hardening and closing of the area behind the heart. Instead, as the heart is lifted, the area of the back behind the kidneys broadens and the shoulder blades widen and gently sink down the back. The shoulder blades flatten onto the back of the chest and support the elevated and open position of the heart area. The lower ribs in the front of the chest soften back in toward the body. The arms may need to be “looped”5 in the shoulder joint to reposition the head of the arm bone (humerus) so that it sits in the center of the shoulder joint. These actions leave the chest open and broad in all directions. The rib cage and lungs are free to expand, facilitating a full, free-flowing breath.
ANATOMICAL FOCUS
Inner Integrity
The bony vertebrae of the spine house the spinal cord, and its nerve ends exit between each vertebral body. The strong outer form of every posture supports the spine, enabling it to be fluid and extend freely. The nervous system remains unimpaired. This is the inner integrity that should be maintained within every posture.
Many chronic diseases, aches, and cultural ailments do not come from sick organs but from poor posture, which results in compression of the spine and impairment of the spinal nerves. Restoring the spine to its original state can alleviate these symptoms.
The spine becomes weak through lack of exercise and eventually loses its alignment due to weakness of the core muscles of the body. In many cases the spine actually shortens. The vinyasa method is an ideal tool to invigorate the spine and restore its natural elasticity. Any hardening, or any inability to extend the spine in a posture, is a sign of overexertion.
The chin drops slightly while the ears move back in line with the shoulders. Drawing the ears back in line with the shoulders corrects the common postural condition of a forward head, where the ears are positioned in front of the shoulders when viewed from the side. In some cases this may measure more than four inches, which usually indicates that one’s mind is racing ahead of one’s actions. At the other extreme, those who remain in the past with their thoughts will often lean well back when they stand.
FIGURE 1 SPINE WITH PELVIS AND CRANIUM
The human spine has four natural curves. The first primary curve, developed in the fetal stage of life, is kyphotic and is retained throughout life in the thoracic spine and the sacrum. The first secondary curve (lordotic) is developed in the neck (cervical spine) as a baby lifts and supports the weight of its head. The second lordotic curve, in the lumbar spine, develops during infancy upon standing and walking. These natural curvatures complement each other and reduce the compressive forces placed upon an upright spine. Work to balance any imbalance or excesses within this natural form. Care should be taken to avoid a “military stance,” which is a lack or excess of any one of these natural curves.
FIGURE 2 ERECTOR SPINAE
The erector spinae keeps the spine and thus the torso upright. Since it is situated posterior to the spine, it extends the spine (bends it backward) as it contracts. Its origin on the posterior crest of the ilium (hip bone) and the sacrum enables it to excessively curve the low back if it is permanently shortened.
The insertion of the erector spinae at the base of the skull enables it to take the head back. The many layers of the erector spinae also originate and insert at the transverse and spinous processes of most vertebrae and at the ribs, through which this complex muscle can maintain the integrity of the spine.
ANATOMICAL FOCUS
Postural Balance
Equal distribution of the weight of the body in the feet is imperative for balanced posture. When the body weight is placed too far forward in the feet, the low back (lumbar spine) hollows excessively (hyperlordosis) as the sacrum and coccyx lift. This puts excessive compressive forces onto the lumbar intervertebral discs and tightens the corresponding musculature (erector spinae and quadratus lumborum).
At the same time this positioning of the pelvis causes the abdominal muscles to release and weaken and the ribs to flare open. The area of the back behind the kidneys tightens and constricts, while the neck straightens, losing its natural lordotic curve, in an attempt to compensate for the excessive curvature produced in the lumbar spine and to bring the head back in line with the body’s center of gravity.
On the other hand, if the weight is too far back in the feet, the hamstrings tighten and draw the pelvis and coccyx down in the back, while the pubic bone lifts at the front of the pelvis. As the body always strives toward equilibrium, this posture is usually accompanied by an increased curvature in the chest or thoracic spine (hyperkyphosis). The heart area collapses and the abdominals tighten. The shoulders round and the head shifts forward as the body compensates in an attempt to keep the center of gravity over the feet.
If too much weight is placed on the inside of the feet, the inner arches will collapse, placing stress on the medial menisci of the knees. This usually results in an anterior tilt of the pelvis, leading to excessive lumbar curvature.
To complete the picture, lift the highest point of the back of the head up toward the ceiling without losing