The Three Pillars of Soboco Yoga The Soboco Yoga Vinyasa form is dynamic flowing technique of linking certain Asanas (postures) in a specific structure together. In the Soboco Yoga technique we have developed many such Flows or Vinyasas with the intension of prepareing the body for certain Seated Asanas from the traditional Hatha Yoga System. Traditionally in India, the seated Asanas are taught at the beginning of Yoga Sadhana or Practise, this is appropriate for the Indien Body, seeing as they already live with a floor culture, they sit on the floor, all work is done on the floor; this leads to flexible and open hip joints. For them to perform a Padmasana seat (Lotus seat) is to them second nature! Also, by working the land, they have a lean and strong physique and they carry heavey waits around on their heads (up to double body weight!), which of course is great help in prolonged Sirsasana or Headstand position. So as we can well imagine, certain physical prerequisits are already fullfilled due to the cultural situation. The Western body, however, doesn’t have this floor culture, and also due to our highly technical world in which we live, we don’t have a hard working physical stature. We sit for hours on end in chairs and do very little physical movement or work. This leads to stiffness in the spine, shortened and weakened arms and legs muscles. So obviously , it is of little use or darn right dangerous to force the Body into these intensive Sitting postures. So the Practice needs to be adapted to suit the Western Physique and the Individuel person. Here is where the Soboco Yoga Vinyasa Form comes into play! The compound Sanskrit word „Vinyasa krama“ can be broken down as follows: Vi- In a certain manner Nyasa- to put Krama- Step by Step So roughly translated One can say „ By placing the limbs in a certain/specific way, One progresses in a successive manner. Step by Step, including the Steps One has already taken, One progresses from the simple to the complex.“ The Three Pillars: The Soboco Yoga Vinyasa technique, as it is in Classical Ashtanga Vinyasa Yoga, rests upon the Three main practices of: Bandha, Dhristi and Pranayama. Bandha – means Seal, Lock or to put it in a more modern translation, Valve. The purpose of these Locks is to direct the Life Force (Prana) in a certain direction. 1)-Traditionally there are three main Bandhas: Moola Bandha – the Lock of the Root, here the pelvic floor is contracted upwards to the base of the Spine. The male practioner should contract the Perrinium to the Tipp of the Coxyic and female practioners the mouth of the Uterus should be drawn upwards towards the Sacrum. This Bandha stimulates the Earth Element (Prittvi ) and provides a solid base from which Prana can move upwards. Uddiyana Bandha- the flying up Lock. Here the lower abdomen and belly is drawn inwards and upwards, creating length in the abdomanals and lumbar spine. This Bandha stimulates Water Element (Apas) and Ignites the Fire Element (Agni) and also aktivates the Element of Air (Vayu). Jalandara Bandha –the Net or Membrane Lock. This Bandha and its practice , is the contraction of the region of the throat and manipulation of the soft palate. This Bandha stimulates Air(Vayu) and Space (Akasha) Elements. The contracting and rythmical combinations of the Valves creates the ground for Pranic movement up the Spine, and the movement of Consciosness (Chitta) from the crown of the head into the body. In the Soboco Yoga System ,we also have minor Bandhas which support and promote the function of the Three Great Bandhas ( Maha Bandha). These are as follows: Pada Bandha- The foot lock, this is the co-active musckular contraction which lifts up the arch of the foot and stabilizes the ankle joint. Janu Bandha- The Knee Lock, this is the co-active contraction of the knee joint, were all the muscles surrounding the Knee support the Knee joint and transfers the muscle power upwards. Shroni Bandha- The Hip Joint Lock, This Lock is a combination of hip flexion, extension coupled with internal and external rotation of the thigh, when practiced using the Soboco Yoga Spiral Dynamic technique leads to a co-activation of the hip joint complex. Due to ist close proximity to the Moola Bandha Seal , plays a very important role in the execution of this Bandhas grip. In conclusion; the combined effort of Pada, Janu and Shroni Bandha supports and leads to a thorough Moola Bandha contraction, especially in all postures of a standing nature, but also on a more subtle level , all inverted postures such as Shoulderstand (Sarvangasana). When One practices Moola Bandha correctly, one cannot miss the fact that Moola Bandha gives the foundation and base to the Uddiyana Lock. Without Moola Bandha the upward flying lock has no base. Its a bit like a trampoline where the surface tension isn’t enough to propel the object upwards! The next three minor Bandhas facilitate Uddiyana and Jalandhara Bandha Valves: Hasta Bandha- The Hand and Wrist Joint Complex lock. This is a similar approach to this Bandha as to Pada Bandha, by wringing the palm of the hand and activating the wrist , one screws the muscle power out of the hand and up the arm(Spiral Dynamic-Descending Spiral). Kehuni Bandha- The Elbow Joint Complex Lock. Here plays a combination of movements into eachother, much like a Nut screwing into the Bolt. This creates a muscle contraction around the whole elbow joint, leaving it in a very stable condition and fascilitates the upward movement of muscular power to the Shoulder Joint Complex. Hamsa Bandha- The Shoulder Joint Complex Lock. Here is the co-activation of all the muscle groups of the Shoulder necessary for the sucking action of the upper arm bone (Humorus) into the socket of the shoulder Joint. This stimulates the back and core muscles, to transfer their power to the center of the body , the navel. In conclusion, the combined action of Hasta, Kehuni and Hamsa Bandhas gives rise to and supports the movement of Uddiyana Bandha and Jalandhara Bandha. One works the external or Minor Bandhas to help and support the execution and achievement of the Maha Bandha Locks. 2)- Dristhi – Translates as Visual point or internal focus point, the point of concentration.These are two fold: internal and external. The external points on which one focuses are as follows: Tipp of the nose (Nasagrai) Point between the eyebrows (Broomadhya) The Navel (Nabi) Straigth ahead, focusing on a point in space between odjects-between eyes and wall and virtuell point inbetween (Siddha) To The palm of the hand or thumb (Hastagrai) To The Big Toe or Foot (Padagrai) These external focal points serve to bind the energy back into the system, which would otherwise be lost through the eyes. The internal points on which one focuses are as follows: Most important is the focus on Moola, the root of the spine. This is said to be the energetic source of all things in the Human system. Dehamadhya- the center of gravity in the body- 4 finger width under navel & 5 finger width in from the there. This point triggers the source of energy or source of power in our system. One of the seven Chakras, according to which Asana is being practiced. Depending on the energetic movement and under guidence of the teacher, certain visuelizations are practiced on the different points to bring about an energetic increase or decrease of Prana in the designated chakra. Swara, the flow or thread of the breath. According to Tantric philosophy the exact study of the breath leads to a deep wisdom over the meaning of life and can deliver One phychic powers beyond imagination. The Breath literally rules over life, death and the Beyond. The practice of Dristhi is truly unique to Yoga, and through ist practice the intensity is increased thousand fold! Without the practice of Dristhi , the Yoga Sadhana is truely watered down and loses ist integrity. 3)- Pranayama – Ujjayii. Ujjayii tanslates as „ the breath that leads to success/victory“ or the Triamphantal Breath. The Lungs are filled ever so slowly through narrowing the vocal cords and drawing the breath in, with an almost silent rubbing sound over the soft palette through the action of Moola Bandha. The exhalation follows in reverse order, from Moola Bandha, over the restricted vocal cordes and soft palette, in a very subtle hissing sound, to culmination at the Tipp of the nose. This Breath is then perfectly timed and coordinated with the movements of the body, this leads to a unison of breath and movement, the added component of consciousness, leads to a state of body/mind/ consciousness unison. This can be directly translated into the term „Yoga“which means Union on all physical, mental, spirituell and universal levels. These Three Pillars should become the basis of Ones Yoga Practice, when one is lacking ,the whole practice is missing a leg, as it where. And truly, Yoga Asana Practice becomes a transformative experience when these 3 pillars are upheld, this Internal practice is much more important than the external form of the yoga posture. Only through the 3 Pillars does Asana practice become a Transformative power , which can truly lead to Spirituell development. To quote One of my teachers „.....otherwise, its just Indien Gymnasticks,“ When the 3 pillars are practiced and have reached a certain level of mastery, a fourth element of Hatha Yoga comes quit naturally. Mudra means gesture or expression and through its practice the Emotional Mind is brought under control . The practioner disconnects himself fron the emotional attachments such as „I love this Asana, I hate this Asana, todays practice feel great!, I’m suffering....etc“ The released energy from this non-attachment attitude leads to a mental and emotional balance, and ultimatly Mudra is a tool for non-identification to the Ego. Conclusion: Bandha gives Prana direction, Dhristhi binds awareness to the present Moment, Pranayama leads to Prana expansion and Mudra to Mental and Emotional equilibrium. Hari Om Tat Sat.
Posted on: Thu, 18 Jul 2013 10:06:44 +0000
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