Biomechanics

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BIOMECHANICS: THE THREE DYNAMICS
Dynamics as actions that allow the integrity of the pose to be sustained, you sustain them in a conscious present and stable intention “stira sukham asanam -Yoga Sutras, II- 46”

Tuning in, THE FIRST DYNAMIC

Tune in to the inner light and establish the base of the asana with the attitude of centering. Begin your practice by aligning your mind and your heart with the Universe. From this point, open yourself to the light. Always tune to the heart before executing any effort or physical contraction. Open to your inner body which allows you to become stable in the base of the pose with more ease. You are not only establishing the initial contact of the body with the Earth, but also more importantly, establishing your own intention for the practice.

How do we tune inside?

  • Fill the rib cage in all directions with the use of the diaphragm.
  • When the interior body expands itself happily, the base roots naturally.
  • Gently turn inwardly as the head and the heart get closer to each other.

Soften your limitations and open yourself to the great Power around you. Some verbs are very useful when we instruct others how to tune in: soften, open, let go, listen, feel, be sensitive surrender, trust, soften your eyes, your gaze, smile. Sense of humour is also a great way of “letting go”.

When should we focus on tuning in with our practice?
In any beginning
: in the contemplation or prayer of an opening, in the first movement, in the first asanas of the class, at the beginning of any posture, after entering into a posture, when you finish a posture….

What are some of the physical aspects of opening to the inner light ?

  • Radiant inner body: The internal energy of the body expands with radiant Light.
  • The waist line and the neck expands : As a result of an internal radiant body, sides are lengthened a) from waist to armpits, b) from shoulders to mandibular axis.
  • Soft External Body: The exterior body covers the internal body, expanding like a nice cloth.

Why do we open ourselves to the light before executing contractive toning ?

  • We are more receptive to the optimal alignment.
  • We allow enough muscular contraction to sustain the pose.
  • We have more of a direct access to the general shape of the posture.
  • We learn the art of tuning to loving qualities, and shape our character.
  • We recognise where our strength comes from.
  • We honour the internal light and we emerge from there.

BIOMECHANICS: THE FIRST DYNAMIC

Creating the base: The base of the posture is defined as the part of the body which touches the floor/ earth directly, or indirectly through an accessory such as a mat. For each part of the body which may be considered as the base of the posture, there are four sides or corners. As a principle, the four sides of the base must press or flow downwards evenly and completely in order to obtain an optimal flow of energy along the whole body. The base of the posture should be established before creating tone. In order to establish the base of the posture properly, it is necessary to anchor first the medial side of the base, then the lateral side, see rooting sequence:

  • The medial distal corner.
  • The medial proximal corner.
  • The lateral distal corner.
  • The lateral proximal corner.

From the ground up: Bring the energy upwards from the earth or from the base of the posture as a rebound effect, towards the middle body and the center of gravity, livening the body and giving it more vitality. A) The base of the posture will look more grounded, b) at the same time the areas around the joints will become more solid, c) the rebound action extends upwards elongating the body naturally from the soft tissue to the bone. from the base

  • Separate hands, centre wrists in line with the external edge of the shoulder.
  • Rotate hands so that the crease of the wrist is directly perpendicular.
  • Press downwards on the tips of the fingers and knuckles.
  • Press downwards on all four corners. Both feet and hands.
  • Separate toes equally apart.
  • Align the center of the knee whit the center of the foot front.

Study Guide
SELF QUIZ
Study, understand, verbalise and integrate the principles exposed here in to your practice.
Tuning in to our inner light, self quiz:

  • How: Experiment with the first dynamic and how to tune in, experiment. How do you tune in to the light inside in your own words.
  • Why: Why do we tune in to the light inside?
  • For what: What benefits does the first dynamic bring to your yoga class?


Creating the base, self Quiz:

  • How would you instruct your student to feel more grounded?
  • What three benefits arise from a consciously created base to the pose?


SUMMARY

  • Fill the rib cage in all directions whit the use of the diaphragm
  • Open yourself to the heart before executing any effort or physical contraction.
  • As you tune in: soften, open, let go, listen, feel, be sensitive surrender.
  • When the interior body expands itself happily, the base roots naturally.

BIOMECHANICS: THE THREE DYNAMICS

MUSCULAR TONE: THE SECOND DYNAMIC

The contractive energy within the creation of movements and actions towards an optimal alignment. The power to sustain the required dynamic, capacity to support the integrity of the asana with intention and clarity. Muscular tone is created by engaging contractive energy. It is an extension of the establishment of the pose where you allow the key elements of the pose to be sustained in a demanded action.

Types of muscular tone
“There are two types of toning: active for external practice “Antaranga” and passive for internal “Bhairanga” B.K.S. Iyengar.

  • Active Muscular Tone mainly used for dynamic flow Vinyasa, it’s a conscious firmness of the muscles towards the bones and movement of the energy from the periphery towards the centre of the body. It is like the compression caused by two hands when you greet someone.
  • Passive Muscular Tone mainly used for therapeutics with props, it occurs when one relaxes and allows gravity to press downwards, and naturally compresses the body. For example, when you are on four feet e.g. the cat, the Passive Muscular Energy pushes downwards on the upper part of the shoulders, which makes the arms integrate better into the shoulders. Yin yoga practice utilises this method this attitude.

Main flows:
Movements

  • Contractive tone, hugging the nucleus is applied towards the center of each limb and the center of the torso, from the outer circumference to the central lines of the body, the central lines of the body flow along the center of the arms, legs, center of the torso and the head.
  • Concentric, to compromise the optimal placement of the body. It secures the joints within a safe location, the joints are contained and reduces the area of ​​movement which causes great joint stability.


Actions

  • Isometrically towards the central line, take the arms, legs and neck towards the center, from the distal end (limb) to the sagittal plane (center of the body) No matter the initial position in which the limbs may be, they move isometrically towards the center line through the shortest possible route.
  • Compressive allows joints to be affirmed by reducing their range of motion and aligned safely.
  • Bouncing, from the base of the pose towards the central axis of the body, the tone flows along the length of the muscle,
  • Towards the girdles involved (pelvis, shoulders, skull), for example; Tadasana has its roots in the feet, so its center of action is in the pelvic girdle.

Benefits of active muscle tone.
It creates stability, strength and physical integration in a posture
, attracts closer to all parts of the external body, so that they have a great feeling and knowledge of all of them. This integration unites all parts of the body and mind, helping them to participate in the central expression of your intention.
Muscle tone creates bone strength, helps build bone in the body, since the bone is tight and the body’s reaction is to make the bone stronger to defend against external pressure.
Protection before an active extension, creates one or resistance against which the isometric rebound can expand.

  • When the muscle embraces the bone and stretches it, there is less chance of forcing it, twisting it or stretching the muscle excessively.
  • Muscle contraction stabilizes joints and protects tendons and ligaments.
  • Muscle tone prevents hyperextension of the joints, such as the knees or shoulders.

Three steps to muscular tone
1.From the ground up, 2. From the outside in, 3. From to the back to the front

Study Guide
Self Quiz:

  • Throughout your practice, work with the sequence of movements and actions, record the most difficult and easiest to perform.
  • Which asanas have you benefited with most with the second Dynamic, and in what ways?

SUMMARY:
Two types of Muscular Tone

  • Dynamic Muscular tone, dynamic flow Vinyasa is a conscious firmness
  • Passive Muscular tone, therapeutics with props & Yin Yoga allows gravity to press downwards


Directions of the tone: Muscular Tone has four main directions of flow

  • It moves from the periferia to the core of the body.
  • Secures the joints to the optimal safe placement
  • Towards the middle sagittal line.
  • Towards the corresponding gravity center a) pelvis, b) torso, c) skull

Benefits of active toning creates a protection or resistance

  • Stabilises the joints and protects the tendons and ligaments,
  • Muscles are stretched in a conscious and safe way, from the belly of the muscle.
  • Muscles becomes stronger, bones becomes stronger
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