“So much happens in the spine with the breath,
we need to be aware of our breathing to have a maximum effect on the spine.”
– From study notes with TKV Desikachar England 1992

“Inhale (Pūraka) from top to bottom makes sure that the spine is erect.”
– From study notes with TKV Desikachar England 1992

“The lower abdomen is the dullest part of the spine,
it is the starting point for the exhalation.”
– From study notes with TKV Desikachar England 1992

“Breathing should be done to have maximum effect on the spine;
so start the inhale at the top of the lungs down,
with contracted abdomen to hold spine erect, offering from top to bottom.
Inhale from top to bottom makes sure that the spine is erect.
It was believed that breathing from the bottom to the top
would send the internal organs further down, which wasn’t considered healthy,
whereas breathing from the top to the bottom lifted the organs.
It also helps to work on the upper portion of the spine, which is a very sluggish area,
this type of breathing helps to create movement.”
– From study notes with TKV Desikachar England 1992

“One should move the spine
as you would inhale and exhale.”
– TKV Desikachar

“The difference in chest to stomach and stomach to chest
breathing is minimal in the length of the breath.
How you bring about the length of the breath affects Āsana differently.
Apart from medical restrictions,
to give respect to the chest, the spine and gravity
we need to breathe chest to stomach on the inhale.”
– From personal lessons with TKV Desikachar

“One principle taught to me by Desikachar,
related to our relationship with our spine from a Yoga perspective,
whether on a physical, energetic or psychic level.
It is the notion that we are looking for a little movement in a lot of places,
rather than a lot of movement in a few places.”
– 108 Postural Practice Pointers

“The Lakṣana of Parśva Trikoṇāsana, or side triangle pose,
is as a movement OF the spine to the side over one leg,
rather than as a bending or arcing IN the spine towards the side.
Thus the aim is for the spine to stay straight relative to the leg,
with the intention of extending it from crown to coccyx.”
– 108 Postural Practice Pointers

“Legs are together unless some anatomical reason why this is not possible
The sides of the feet are maintained together, stretch the back of the heels
A key point here is having active hips, releasing the knees can activate the hips
Someone who is stiff in spine and legs will certainly need to release the knees
Release the knees as much as is required to extend the spine towards vertical
Someone who is flexible may also need to release the knees so as to activate hips
The mortar (hips/pelvis) must be strong for the pestle (spine) to work strongly
Shoulder blades are back, feel the channel between the shoulder blades
Back of the neck drawn up to help lift chest up
Hands or fingers on the ground back by hips but not weight bearing”
– 108 Postural Practice Pointers

“The mortar must be a strong base,
for the pestle to be worked strongly.
In other words,
the pelvic area must be a strong base,
for the spine to be worked strongly.”
– 108 Postural Practice Pointers

“Jālandhara Bandha needs to be in place before
interacting with the breath and the spine
through mid-range movement.”
– 108 Mudrā Practice Pointers

“In the quest for stability amidst striving in Mahāmudrā.
Do not lose the seat at the expense of holding the foot.
So hold the ankle or shin, or bend the knee slightly.
This will allow the seat to be firm and the spine to work.”
– 108 Mudrā Practice Pointers

“When working with the inhale in Mahāmudrā try
to create an effect of upward movement in the spine,
as if within Bhujaṅgāsana inhaling from the top down,
whilst arching the spine upwards through the inhale.
So straightening the spine lifting the chest upwards,
whilst keeping the Jālandhara Bandha locked down.”
– 108 Mudrā Practice Pointers

“The practice of Jālandhara Bandha requires the practitioner
to keep the spine straight, the head will be slightly forward.
So draw the head back as well, as it tends to come forward,
ie the centre of gravity in the head moves forward of the body.
If set right you will feel a little contraction in the abdomen.
So, align the spine up, draw the head and neck back, and tilt
the chin in, though not to the throat, the chest or to the heart.”
– 108 Mudrā Practice Pointers

“When beginning and throughout the Pūraka,
draw the spine upwards from the top down.
When beginning and throughout the Recaka,
draw the lower abdomen back towards the spine.”
– 108 Prāṇāyāma Practice Pointers

“Is it a misdirection within Āsana from talking
about effects on the body as if on the spine?
Thus too much focus on talking about effects on the body
and not enough on looking at the actual effects on the spine?”
– 108 Yoga Practice Pointers

“Initiating movement of the trunk,
does not automatically guarantee
initiating movement in the spine.
We need to appreciate the difference
and learn how to prioritise the latter.”
– 108 Yoga Practice Pointers

“One of the primary roles for Āsana
is to make the spine a fit vehicle for Prāṇāyāma.”
– 108 Yoga Practice Pointers

“Refining the relationship with mid-range movement,
refines the relationship with the spine.”
– 108 Yoga Practice Pointers

“Until you have an intimate relationship with the breath,
it’s difficult to have an intimate relationship with the spine.”
– 108 Yoga Practice Pointers

“The more you can work the inhale in the Prāṇa Sthāna,
the more you can experience the work in the upper spine.
The more you can experience the work in the upper spine,
the more you can work the inhale in the Prāṇa Sthāna.”
– 108 Yoga Practice Pointers

The more you bend the spine
the less you arch the spine.
The more you arch the spine
the less you bend the spine.
– 108 Yoga Practice Pointers

“Bṛṃhaṇa Kriyā and Laṅghana Kriyā, as
expansive and contractive activities, are two
potentials explored through Āsana and the Breath.
Alongside the practice of Āsana, Mudrā and Prāṇāyāma,
they are actualised through a theoretical understanding of
the primary principles that inform Haṭha Yoga and Āyurveda.
The alchemical process underpinning this understanding
is the relationship between the two primary principles of
Prāṇa and Agni in order to influence Haṭha Yoga concepts such
as Prāṇa, Apāna, Sūrya, Candra, Nāḍī, Cakra and Kuṇḍalinī.
In terms of Bṛṃhaṇa Kriyā and Laṅghana Kriyā, the
Viniyoga of Bṛṃhaṇa effects a dispersion of Agni from
the core to the periphery and the Viniyoga of Laṅghana
effects a concentration of Agni from the periphery to the core.
Integrating the application of these two specific processes
facilitates access, through the Merudaṇḍa, Prāṇa and Agni,
to either energising or cleansing potentials, or as collaborative
outcomes within the practice of Āsana, Mudrā and Prāṇāyāma.”
– 108 Yoga Practice Pointers

“As a teacher it can be helpful to consider Āsana as
vehicles to transmit the fundamental principles of practice.
For example a cardinal principle of practice is that Āsana
have a primary and a secondary aspect within their Lakṣana.
Thus we must inquire into what is the primary aspect in this Āsana,
and what is the secondary aspect in this particular Āsana?
The idea is to maintain the integrity of the primary characteristics.
Thus we may need to compromise the secondary characteristics.
For example in Uttānāsana to sustain the primary work in the spine
we can consider a secondary compromise by releasing the knees.”
– 108 Teaching Path Pointers

“As a teacher it can be helpful to consider Āsana as
vehicles to transmit the fundamental principles of practice.
For example a cardinal principle of practice is that Āsana
have a primary and a secondary aspect within their Lakṣana.
Thus we must inquire into what is the primary aspect in this Āsana,
and what is the secondary aspect in this particular Āsana?
The idea is to maintain the integrity of the primary characteristics.
Thus we may need to compromise the secondary characteristics.
For example in Uttānāsana to sustain the primary work in the spine
we can consider a secondary compromise by releasing the knees.”
– 108 Teaching Path Pointers

General Guidelines for Choosing Āsana:
“Consider, the Physiological, Energetic
and Psychological aspects of practice.
Perhaps exploring intended learning
outcomes across five areas that practice
can enable us to interact with, namely the
Body, Spine, Breath, Mind and Emotions.”
– 108 Yoga Planning Pointers
– The Viniyoga of Planning Principles Guidelines – Collected & Collated

Link to Related Posts:

• Can we find some similar characteristics between various individuals around Āsana practice…
• Guidelines for skilful dynamics within the performance of Vīrabhadrāsana……
• It appears that one can often talk about the effects of Yoga Āsana on the spine in Yoga yet……