YOGA CAN BE MADE COMFORTABLE WITH PROPS-
Authors – Prof. Dr. R. R. Deshpande
( M.D) ,
Dr.
Shirish Deshpande ( BAMS, DYA.)
The world of Yoga has
undergone drastic transformation, from the
time it has
been introduced to the common man. New
Yoga-people have brought innovative approaches to Yoga
and developed need
based new products.
For improving flexibility
systematically, new approaches
are coming forward.
Many names
are given to
this method of ‘Yoga with
support’. Some named
it as “Restorative Yoga”, some
call it as “Therapeutic Yoga” & some
call it “Modified
Yoga”. But every
Yoga teacher’s aim
is ‘to simplify
Yoga with supports (props). Here we
are getting same
expected results with
more ease. Also we
can stuck up
to original principles
of Yoga.
Props [ Property as a
support] -
First of all,
it's not a bad idea to
familiarize oneself with
these props.
1)
Yoga mats
2)
Yoga blankets
3)
Yoga straps/ belts
4)
Yoga blocks
5)
Yoga bolsters/ pillows
6)
Yoga ropes
7)
Yoga back-bending benches
To elaborate
the specific uses
of these props , some
Yoga-examples are given
below .
1) Mats
-
It is
a soft rubber
or cotton carpet
spread on the ground.
Although
it may be
a normal spread-sheet-mattress, it
gives an ignition
for doing a
Yoga practice. For
any type of sitting,
it helps
to soften the
pricking-sitting-bones. For
laying poses it helps to relax
the back or
abdomen. As it is
spongy & soft, it
also works as
shock absorber for
standing and inverted
poses. The cost of
mat ranges from
Indian rupees 500
to 1200.
2)
Yoga Blankets -
Thick , foldable , soft and
comfortable big sheet-like
cotton blankets are
used for supporting
sitting bones (ischial tuberosity) in sitting
poses. Also it can
be rolled to
have a shape
of cervical pillow(neck
support) in laying
down pose. This blanket
roll especially helps to
keep the natural
curve of cervical
area of spine.
The Yoga-saadhakaas(Yoga students)
who
are sensitive to
cold atmosphere, they
can use the
blanket to cover themselves in
Final Relaxing Pose Shavasana.
The prize of such
blanket is Indian
rupees 700 to
900.
3)
Yoga straps (belts) -
It is
a long cotton
strap having a
metal buckle to
lock.
The muscles
related to Shoulder
girdle are generally
contracted because they
are misused or not
used.
Shoulder girdle means
the area of
upper chest + area of
upper back + area of
arms which are
connected together near
shoulder joint. Commonly
culprit muscles are
Trapezius(covering almost all
upper back), Pectoralis ( Upper chest
to shoulder joint
like both side
pocket area of
shirt) , Levator Scapulae (
Shoulder blades elevators) . These
muscles are in
chronic contraction due
to adapted bad
poses like PC pose (computer), driving bad
pose and one
sided shoulder bags
etc. Yoga exercises
and movements are
there to relax
& stretch these
muscles. But naturally there
is a limitation
to stretch these
muscles in Yoga
movements. For example, for
a person having
stiff shoulders, there
is a limitation
to do retro-version ( moving shoulders
backwards and depressing
shoulder blades down).
This retroversion can
relive the above
said muscles (see
fig No.1 & 2). A perfect
belt is chosen
and tied in
a way to help the
inner muscle move
in a physiological
way. This belt
helps to relax
the unwanted contraction
of muscles like
Levator Scapulae. Repeated
movements of muscles
by such belt
opens up the
‘Space’ in muscular
territory & in
turn re-arranges the muscles. The pain, discomfort and
stiffness is relived
by the Re-arrangement of
Space element. The
cost of Yoga
belts is from
Indian rupees 100
to 700.
4)
Yoga blocks -(Bricks)
Sitting in
cross legs or
folded legs position (Sukhasana) is
considered as a
important criteria for
pose of prayer , meditation and
breathing exercises.
Rectangular bricks of wooden material
or stiff-fibre material,
are Yoga blocks.
First and foremost
use of these
blocks is to
sit on it. Sitting bones (ischial tuberosity)
are supported by
these bricks and
the knee part
of crossed legs
are kept on
ground. From the
very first session
of any Yoga
method, the instructor
always tells to
sit straight. It
is seen that, after
some minutes, due to
discomfort or lack
of practice, gradually
the shoulders and back sinks
down. This
sitting brick automatically
helps a lot
for keeping the Spine
in erect position
for longer time (see
figure no. 4 & 5).
In various
standing / bending postures, such
bricks are used
to balance the
pose. Prize of Yoga
block is from
Indian rupees 400
to 800.
5) Yoga bolsters / pillows -
A sinking
down and dropped-shoulder pose
reduces the Space
in chest cavity. Because of
reduced Space, shallow
breathing happens. If
at all told
to do deep
breathing, such person
can not use
the full space
of chest due
to adapted &
contracted chest territory.
To increase
lung capacity, it is necessary
to expand the
chest. To expand
chest, the bolster (rounded pillow)
plays very important
role. For example,
a rounded pillow
is kept below
upper back and
shoulders are turned
backwards. This pose is
a modified classical
pose called as Supta-Veeraasan – sleeping warrior( see fig. No.6). Pillow helps
to reduce outer
pressure on chest. The prize
of such pillows
is Indian rupees
400 to 800.
6)
Yoga ropes -
Any person
who can not
touch the fingers
to toes, that person
need some strap
or a rope
to fill the
distance. In such case, a
rope plays very
good role. A rope
which is connected
to form a loop
, can be
used by hooking
it in arch
of the foot. This
laying down pose
is classically known as Supta-Padaangushtha-asana i.e. toe-to-head
pose (see Fig. No. 6). Because of
stiff Hamstrings(back of
thigh) and Lumbar i.e. lower back muscles (e.g. Quadratus lumborum), the
person can not
go beyond a
limit of stretching. To overcome
the general limitation
of Hamstrings and
Lumbar musculature, a Rope
is a blessing. The
hamstrings and lower
back muscles are
attached to pelvic
bone . Once the Space in
thigh and back
is re-arranged by
stretching these muscles;
pain, stiffness & discomfort
considerably reduces. The
cost of Yoga
ropes varies from
Indian rupees 350
to 650.
7)
Yoga back-bending benches -
Viparita Danda asana ( used in
Heart problems &
in Asthmatic patients) is
popular back bend
in Yoga. It is
a uniform curve
of whole body.
While performing, there
may be unwanted
pressures and strains
on spine. To
avoid unwanted adverse
effects and to
get the maximum
benefits, a wooden
curved support is
used (Fig. No. 7). Main
purpose of this
back bending is expansion
Of Chest. Chest expansion
gives better breathing, correct alignment
of spine curvatures, abdominal and
side chest stretching. Proper muscles
stretching leads to pooling
of blood to
the territory. In short
it increases Space
in trunk (torso), where
almost all vital
organs are situated. If
there is enough
Space for functioning,
then the organs
can give their
maximum results. This
is easily achieved
by using such
wooden bench support. Such
wooden benches can
also be used
to get experience
of inversions like
Sarvang-asana i.e. Shoulder stand (see
fig. No. 8). Such wooden back-bender
bench costs up to
Indian rupees 12500.
Logic of
Yoga with props -
Right and
left sides of
the body are
always unequal in
almost every individual. To achieve
physical equilibrium the
bricks, belts and ropes
are key tools
in practice. Physical
discomfort distracts mind. Props
are used to
minimise discomfort. By increasing comfort
level, the equilibrium
is achieved easily. Physical effortless
equilibrium avoids disturbance
in concentration of
mind.
In the
long run, after
practicing Yoga with
props, the body gets
enough training; by which after
couple of years
these postures can
be performed without
even using props.
In the
society, some people
feel that Yoga
with prop is
not good. But to use
a prop, ‘acceptance level’
of a person
must be very
high. Once person accepts
that, there is
a limitation to
flexibility of his/her
body and use
of prop is
must, then the ‘Ego’ melts. This
‘surrendering’ is vital
aim amongst many
objectives of Yoga.
In the
scripts, it is explained
as , first take efforts to
practice and then achieve
stage of effortless practice. To minimise
the efforts , these
props play a key role.
Fortunately, now
we all have a chance
to increase flexibility
and enjoy the benefits
of supported Yoga-Sadhanaa.
So my
dear friends, why to
waste time ! Start
learning this Yoga with props
which is scientifically proven
& based on
total logic. And make
your Yoga session
as well as
life comfortable.
For consultation ,
learning about Yoga
with props or
purchasing props, please
you may contact –
1) Prof Dr.R.R.Deshpande- Director
- IAPY
- Institute of Ayurveda
Panchakarma & Yoga, Pune, India
Phone - +91-9226810630
Website- http://www.ayurvedicfriend.com
2)
Dr. Shirish Deshpande
(Ayurved & Yoga
consultant)
Mobile number : +91-9970071195
Email
: dshirish.in@gmail.com
Treatment Centre Address- “Purva”
Yoga-Ayurveda-Panchakarma Clinic &
training centre, Swapnamandir society, Erandwana, Pune-411004, Maharashtra,
India.
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