pt4xix

According to ayurveda, assimilation is
the cornerstone of physical well-being. In
simple terms, assimilation is the process
of transforming what we ingest into nourishment.
On the mental level assimilation is
the process of transforming our experiences
into life lessons that nourish us and help us
grow. Strong mental assimilation allows us
to efficiently extract what all experience—
both good and bad—is meant to teach us.
As the force behind assimilation, samana
is a form of subtle fire which, at the mental
level, ignites our capacity to “digest” or
burn our psychological patterning. As samana
increases, it fuels the inner light that
removes the darkness of spiritual ignorance.
Twists are the most effective postures for
building samana.
The key to twisting is the relationship
between the hips, shoulders, and head.
The mechanics of a twist require us to
stabilize at least one of these three areas.
For example, in a lying twist the shoulders
remain relatively stable, while the hips and
(sometimes) the head rotate. In sitting
twists we stabilize the hips while rotating
the shoulders. In the case of bharadvajasana
II, the head and shoulders rotate in opposite
directions, while the hips remain stable.
There is a natural progression to
twisting that we should follow to maximize
safety and effectiveness. In general, proceed
from standing, to lying, to seated twists.
The last of these are “fixed”—in other
words, the hips are immobilized. Seated,
fixed twists are the most powerful and
require the greatest amount of preparation
and caution.
The focal points that facilitate twisting
are flexibility and/or stability in the hips,
shoulders, and neck. The postures pictured
here address most of these focal points.
They should be part of a complete prac -
tice that includes sun salutations, standing
postures that emphasize hamstring
and hip flexibility, at least one or two lying
twists, and counterposes. Since twists are
asym metrical (one side is doing something
SPREAD-LEGGED STANDING FORWARD BEND (prasarita
padottanasana) affects flexibility in hips and hamstrings, increas -
ing our ease in twists. Rotate thighs internally, inner arches lift.
Soften the space between the shoulder blades, release them down
the back.
Hint: On inhale, lengthen the front body and spine. On exhale,
abdomen softly contracts. Soften the spine and upper body deeper
into the pose.
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HALF-BOUND STANDING FORWARD BEND (ardha baddha
padottanasana) can be done with both hands on the floor. Slightly
flex the standing knee, if necessary, to avoid hyperextension.
Draw standing shin in to balance the weight on the standing foot.
Hint: Exhale, flatten lower back, releasing contraction in hamstring,
hips, and back. Draw shoulders away from ears, keep neck long, base
of the skull floats.
Rod Stryker has taught tantra, meditation, and hatha
yoga for more than 25 years. He is an initiate and
teacher in the tradition of the Himalayan masters.
For more information, visit pureyoga.com.
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