Finding a state of equilibrium and equipoise in Paschimottanasana.
If you like forward bending and it comes easily to you then it is easy to find a state of equilibrium or samanasana in the pose. However, if your hamstrings are tight and you struggle with bending forward then you will find yourself in a state of vishamanasana where you lack focus and equilibrium in this asana.
In this chapter on Paschimottanasana, Intense Stretch of the West Side of the Body, BKS Iyengar tells us that it is a mistake to overstretch or to under stretch in any asana.
He says: “It must be understood that muscular stretches are essentially meant to nourish the bones. It is crucial to achieve coordination among the skin, muscles and bones. Both excessive stretch and excessive laxity in the muscles can cause body aches or ailments. Although individual capacity and constitution are important, determining factors, keep in mind that neither disproportionate effort nor laziness benefits one in daily practice. A slack body often houses a rigid, inflexible mind. The mind-body relationship must be marked by stability, firmness, co-ordination and quietude. To achieve this, it is essential to observe them both minutely. It cannot be said that one truly practices yoga unless one develops the sensitivity to discern the mutations of the mind and body at the various stages in practice.”
How does the state of vishamanasana arise? If the teacher announces an asana, like Paschimottanasana, and the pose is difficult for you, you may experience the mental fluctuations of dread and avoidance. Once the thought cycle begins, the body continues to perform the asana while the mind runs away from the present moment. Breathing becomes labored and the movement of prana is hampered. Since the mind is not centered in the body, the body gets caught in a tug of war and falls prey to ailments. If we wish to get control of this state of disquiet and convert it into a state of equilibrium and ease, we have to look at our body and how we are practicing. We might need to take a modification or use a prop.
When we did Paschimottanasana, my teacher would always talk about how forward bends were quieting and calming. Not for me! But it wasn’t until I told her that I was struggling that she was aware of my state of vishamanasana and was able to help me. It was only when I sat high enough up on a prop so that I could bend at the hips and feel the flow of prana from my hips into my head and feet that I began to understand the calming and quietening effects of Forward Bends.
“Always begin with right actions. If we begin with incorrect actions, they become habits which are harder to break.” ~ Raya Uma Dutta
Often people dislike forward bends because they can’t do them very well and there is often discomfort or even pain in the body while performing these asanas. Mr. Iyengar gives several points on incorrect actions which can lead to pain.
· When the inner edges of the ankles and heels contract in an attempt to reach the feet. This causes pain in the lumbar region. Therefore, extend the inner ankles and heels forward.
· While sitting with the legs outstretched in Dandasana, do not sit crooked. If the Dandasana legs stretch to one side, the body extends unequally on each side, causing lower back pain.
· The portion of the buttocks and thighs on which we sit should be broadened outward and not contracted. Constricting the base can cause lower backache and leg pains.
· Although the backs of the knees and the hamstrings may hurt when stretched, do not bend the knees to reduce the pain. Bending the knees puts undue stress on the lumbar spine and the sciatic nerve. If the knees do not straighten, place a block under the heels to stretch the hamstrings.
· It is a mistake to overstretch or under stretch in any asana. It must be understood that muscular stretches are essentially meant to nourish the bones. It is crucial to achieve coordination among the skin, muscles and bones. Both excessive stretch and excessive laxity in the muscles can cause body aches or ailments.
It cannot be said that one truly practices yoga unless one develops the sensitivity to discern the mutations of the mind and body at various stages in practice.
There are also obstacles to overcome in our practice. They are disease, indolence, doubt, negligence, idleness, lack of moderation, mistaken notions, inability to hold onto what has been achieved, an unsettled state and a scattered mind. There is also torment, disappointment and instability in the body and the breath.
To experience the joy of samanasana (equilibrium and equipoise) purposeful efforts are required. Then, an only then can one stay effortlessly in the asana. This state of effortlessness is called prayatna shaitilya.
In Yoga Sutra 2.47 Patanjali says: “Prayatna shaitilya annanta samapattibhyam.”
When the effort to produce the asana becomes effortless then the infinite being within is reached.
I have paraphrased and emphasized parts of this chapter on Paschimottanasana. If you’d like to read the whole chapter, you can find it here.