Silent Motion Yoga ‘In Depth’ Asanas Series

This article will serve as an index to the forthcoming ‘In Depth’ Yoga Poses Series.

Since we here at Silent Motion Yoga & Coaching would like to explore these poses in more depth than one would typically find anywhere else, we will not go into the basics of the postures as much, and allow you to see the Sivananda.org site that describes them instead if you are unfamiliar with them.

There are three key aspects to each asana or yoga pose, and I will describe each in the context of the following three:

1. Getting into the posture
2. Holding the posture
3. Getting out of the posture

Balance
In order to do the above steps, one must have balance, the key principle in yoga practice in all three bodies: physical, astral, and causal. Here is the definition of balance, according to the dictionary. You can see that many things apply regarding that definition and yoga practice.

We will be quite specific regarding balance as we describe what is needed to poses and the balance component.
Here is our definition, in one equation, so to speak:

Not only is this style of class inherently respectful of the chakra system, it’s also balanced in the sense that one does a counter posture for each posture, and allows for a rest after most postures. This repetition and balance of effort and relaxation, if the student can emphasize the relaxation component with abdominal breath awareness, then it’s possible to learn quickly how to bring about relaxation outside of class also.

Balancing as well is the generally slow to medium paced movement into and out of poses. I mean to say that by doing this slowly, one can learn to gradually slow the typically hurried movements one has in daily life rushing to get things done.

A Sivananda Yoga Class is divided into 12 separate basic postures, in order of the chakra system, which is what shows that this system of yoga poses is grounded in spiritual practice, due to it’s respect for this energetic opening. Of course, there are nearly endless variations on these basic postures, allowing for many different types of classes from meditative and introspective to hardcore in difficulty.

Details on how the teaching of yoga postures in many classes we have attended are sorely lacking, or where to find more specific information might allow the student to progress, should they choose to. Where needed, we will point out these aspects also.

In general, an ideal class would last 2 hours, but is adaptable in a full manner down to 1.5 hours and further if certain aspects, like pranayama are taken out entirely, which I am reluctant to do, with good reason.

General Principles
Before we outline the order of poses themselves, we would like to state some general principles of the class that we find important:

1. Yoga Asanas (Poses) are spiritual practice and is about moving the prana in the body in specific ways to produce health, flexibility and connection with one’s awareness in movement and action. Having said this, it’s important to note, as I have before, that yoga poses are to be held in a stable and relaxed manner. Since the word asana means literally ‘without motion’, then seems appropriate.
2. In general, it’s a good idea to be able to silently and calmly hold each posture for at least 3 minutes (and per side, as appropriate) and that mastery of each pose comes after holding the posture for 3 hours.
3. The entire class is designed to bring about a state of mind where the body and mind are calmed to the point where meditation can begin. Indeed, all the poses lead up to the last 15 minutes of class, where a guided relaxation takes place. A prayer precedes and finished each class also. At the start, the Gajananam, and at the end the Maha Mritunjaya mantra, the Universal Prayer, and Om Shanti three times.
4. This is the first in a series of articles about asanas 'In Depth'. This text will expand on the information found in the Complete Illustrated Book of Yoga by Swami Vishnu-devananda.

1. We have found in teaching yoga classes that there are some common issues that arise during our asanas practice and a common thread of solutions as well. The main point about these tips is that they are designed to be used in a real classroom situation and can be applied in a way that is nearly invisible and shouldn't put you in a position to be 'not following the teacher', or doing something different from everyone else.
2. We recommended NOT using props (unless needed for pregnancy, obesity or injury), and if needing to use props, gradually wean one’s self off of the use of them. As Swami Vishnu-devananda said “I am not only teaching you to stand on your hand but also your own two feet.” Relying on one’s own self-effort and self-confidence is a key to spiritual progress, even though we all can use assistance now and then in specific circumstances. Hopefully the tips I will give you here will teach you to be more self-reliant when stresses and strains from your asanas practice and regular life come up.

Why Are Poses Hard?
There is a fundamental principle about yoga poses that can enable you to understand how complicated or physically difficult a pose is to move into, out of or to hold.

1. Number of Operating Joints
2. Height of Center of Gravity
3. Range of Motion Required per joint and compression (bone to bone, genetic) differences between people
4. Breath & Concentration Competence

The Basic Class- The links below take you to our comments on each pose.

• Sitting (Asana)- The Main Pose that all other asanas are to help one achieve comfortably.
• Sirshasana (Headstand)
• Sarvangasana (Shoulderstand)
• Halasana (Plow)
• Matsyasana (Fish)
• Paschimotanasana (Sitting Forward Bend)
• Bhujangasana (Cobra)
• Salabasana (Locust)
• Dhanurasana (Bow)
• Ardha Matsyendrasana (Half Spinal Twist)
• Kakasana (Crow)
• Pada Hastasana (Hands to Feet Posture)
• Trikonasana (Triangle)

We will be posting photos, audio and video as time goes on, to illustrate the principles we are describing here, so kindly bear with us as we assemble the needed materials.

Tags: Poses, Postures, Asanas (Postures/Poses), Asana, Stress Relief, Stress Management, Breath