When learning the endless variations of yoga postures that challenge the body's flexibility, strength, and stamina, it is best to start every practice with the simple foundation poses of every orientation of the body (standing, sitting, inverted, and lying down). Developing the muscle memory of proper alignment in basic poses will carry over into more challenging poses and result in safer and stronger asanas. Even the most advanced of yogis should never stop practicing the foundation poses of yoga.
Tadasana: Foundation of the Standing Poses
Tadasana, or Mountain Pose, is the simple act of standing on two feet in such a way that the weight of the body is evenly distributed across the feet and the vertical alignment of the body is in a neutral position.
Tadasana is achieved when the body feels both solid and light, strong and relaxed. It is this feeling of balance that should be observed by the practitioner while in Tadasana. When progressing through the standing poses of a traditional hatha practice, this feeling of ease and comfort should be sought through minor adjustments and variations. A pose, when achieved, does not look right, but feels right.
Manipulation of the body to express a certain asana should not include movements that result in misalignment of the spine. Rather, extension through the appendages, flexibility and range of movement in the joints, and the ability to twist the torso around the axis of the spine should be emphasized in any asana. The spine remains in a neutral and relaxed position regardless of what the rest of the body is doing.
Dandasana: Foundation of the Seated Poses
Dandasana, or Staff Pose, places the body in an "L" shaped position, the legs straight and together on the ground, the spine in its vertical and neutral position with the crown of the head floating directly over the tailbone. The pose requires muscular engagement in the core to tilt the pelvis back and down so that the lumbar spine achieves its natural concave curvature.
The beauty in practicing Dandasana, as it relates to the seated series of asanas, is that it emphasizes the active nature of seated poses and develops muscular strength and control in the low back, pelvis, and groin. If these elements of the foundation are first developed, moving into seated poses which require more flexibility and range of movement can be done more safely and with better alignment.
Adho Mukha Svanasana: Foundation of the Inverted Poses
An inversion can be defined as any pose in which the heart is higher than the head. Adho Mukha Svanasana, or Downward Facing Dog Pose, is a gentle way to ease into the feeling of an inverted orientation. This pose, a major component of sun salutations and various forms of vinyasa yoga, is sometimes considered the quintessential yoga pose.
Once proper alignment and even weight distribution is achieved across the foundation of the hands and feet, the body can open and relax completely; the lungs are unhindered and may move fully and no muscular energy should be required to hold the pose. Though beginning students may feel that this is a tiring pose, it is actually a restorative resting pose when done "correctly." This feeling of ease and openness should be what the student searches for in all other inversions, whether it is headstand, handstand, shoulder stand, or a forearm balance.
Savasana: Foundation of the Supine Poses
Savasana, or Corpse Pose, has the appearance of being the simplest of poses, but can actually be quite challenging for the practitioner. To completely relax the physical body and quiet the mind takes practice and effort. The natural tendency to feel fidgety and restless becomes evident when practicing Savasana.
The important thing to observe in Savasana is the relaxed state of the backside of the body. The foundation of any pose should give the practitioner a connection to the earth and a feeling of support. In Savasana, the entire backside of the body is the foundation of the pose. The energy of the back can be released (i.e. any tension, muscular or otherwise), and the energy from the earth can be received. As the arms, legs, and torso move throughout the supine series of poses, the back should remain relaxed and heavy against the ground, receptive to energy and support.
The purpose of practicing the foundation poses of hatha yoga is to connect with the feeling of ease and openness one experiences in simple poses and then translate that feeling into more advanced poses. Asana can be translated as "a seat, comfortably held." While yoga challenges the practitioner and helps them progress physically, mentally, and holistically, the ease and joy of the practice should always be cultivated and emphasized.
Laura Susan Henry - I am currently teaching yoga in Charlotte, North Carolina. I have been many places and lived many lives, but the threads of my life ...
