DEEP CONTRACTION IS THE MOST IMPORTANT OF YOGA

Articles In This Section:

· LEARNING DEEP CONTRACTION IN YOGA

· KNOW HOW TO KEEP FIT

· DEEP CONTRACTION IS THE MOST IMPORTANT OF YOGA

· SOEM YOGA MOVES

· GETTING THE BENEFITS OF RELAXATION AND CONTRACTION

As we have just pointed out, Deep Contraction routines are based on the most important of Yoga asanas. Like these asanas, all Deep Contraction is nothing more nor less than a prolongation of natural, instinctive stretches carried to the point where a person's whole mood and physique become involved. Bear in mind that you will not be expected to try poses which require endless application, for these are wholly unsuited to our Occidental way of life. Instead, you will be given a few of the simple, albeit important poses which may be learned in easy stages by any ordinary Westerner, even one used to sedentary living. Nor should age be a barrier, or lack of stamina. All you are asked to keep in mind is that you must not over-exert yourself.

At the very first, begin by practicing stretches of your own devising. Do whatever is comfortable and natural, only make sure that you do your stretching three different ways: lying flat on your back, sitting down, and standing upright. You might begin, as suggested in Chapter III, by taking a good stretch when you wake in the morning, taking a tip from our friend the tiger-cat. Rather than jump out of bed, take a minute or two to yawn, stretch your legs, feet and toes as far as possible, stretch your arms high above your head, stretch your neck, your chest, your waist and your back. Above all, let every movement be natural, unhurried, fluid. During each stretch try to contract as many muscles as you can consciously trace. Then hold the stretch for as long as a minute, building up tension gradually. Then, just as gradually, let down again. Remember never to move jerkily, since this negates the benefits of the exercise.

Repeat the same kind of stretching several times during the day, at least once while sitting in a chair and once while you are standing. Try to allot five minutes in all to these three routines. Remember to pay especial attention to the waist and the back, for in that way you will be benefiting two vital areas—the spinal column and the abdominal cavity; in other words, you will be toning the main trunk-line of your nervous system and the internal organs concerned with digestion and elimination.

At the end of a few days, when you have begun to feel completely natural in your stretching routines, you can go on to the next step, which is to do your Deep Contraction exercises directly following the relaxation period. Remember, during Deep Relaxation you have been lying flat on the floor on your back, eyes closed, arms along your sides, in the Savasana or Death Pose. Now, as you rouse yourself, start lifting both legs from the hips, toes pointed and knees held straight. Do this slowly, being careful to keep the rest of your body, neck and head down on the floor. Lift as high as you can, preferably until your legs are at a right angle with your body, always being careful to notice the various contractions that begin with the feet, extend up the calf, through the thighs and into the abdominal region. Hold this stretch for as long as possible without feeling strain. Then, slowly and gently, lower the feet to the floor in one smooth movement. Then rest. You probably don't know it, but you have just completed the first step toward learning two extremely important asanas—the Sarvangasana, or Cradle Posture, and the Halasana, or Plough, whose benefits will be discussed elsewhere.