Hatha yogahoudingen (Asana’s)

Hathayoga

Er zijn verschillende yogavormen, waaronder de basisvorm Hatha. Het doel van Hathayoga is om door lichamelijke houdingen jezelf te reinigen. Je geeft aandacht aan hoe het nu met je is (fysiek, emotioneel, mentaal) en maakt je zo klaar voor de meditatie, om de geest tot rust te brengen.

Bij Hathayoga gebruik je de combinatie van lichamelijke houdingen en de ademhaling. Door deze combinatie, bijvoorbeeld het staan in de juiste houding, je ademhaling die je gebruikt om vol te houden, te focussen of zelfs de stretchpijn weg te laten ebben, kalmeren je gedachten.

Sutra 2:46 zegt het volgende over de yogahoudingen:

De houding is stevig en aangenaam. Beide aspecten dienen volledig aanwezig te zijn als je in een houding staat/zit/ligt. Het lichaam is stabiel, stevig en alert en kent geen pijn of stijfheid (ook niet achteraf). Er is comfort en plezier in de houding waarbij je kalm en bewust ademhaalt. Het is een vloeiende, rustige en gelijkmatige ademhaling. De geest is alert en gefocust. De negatieve gedachten, irritaties of prestatiedrang blijven achterwege.

Dristhi and Bandhas

Door te focussen op je lichaam, de ademhaling en bijvoorbeeld de dristhi en bandhas gaat het je lukken om je gedachten uit te schakelen. Net zoals bij het leren van de tafels van 1-10, vergt dit oefening!

Drishti is je ogen laten staren of focussen op een punt. Het is een middel om alle prikkels die binnenkomen door de 5 zintuigen te handhaven. Door je te focussen op een punt is er concentratie en blijf je in een status van Dharana. Je

Drishti is also an activity of the receptive powers of the mind and awareness. Gaining a broader perspective by becoming more aware.

The intent of Drishti in poses is to direct the awareness to finding one-pointedness in our posture. This helps to cultivate balance in the pose and stills the mind, drawing all of the awareness into the present moment.

There are nine Drishti points, the following 5 I use often:

  • Nasagrai: tip of the nose
  • Ajna Chakra: point between the eyebrows
  • Nabi Chakra: Navel point
  • Hastagrai: Hand
  • Urdhva or Antara Drishti: Up to the sky

The goal of the Drishti tool is to focus the mind, vision on the one pointed goal of Truth (Sat), the Divine or Union. By directing all of attention onto a target, we become one with the target.

Bandhas

Bandha means hold, tighten or lock. It is the physical action involved in the bandha practices and has an effect on the pranic body. The bandha aim to lock the pranas in the following areas for the purpose of spiritual awakening:

Mulabhanda: Root lock.

Instruction: Contract the Muladhara chakra, located for men at the perineum, for women the space of the cervix between rectum and vagina. It is the same as Kegel exercise, you can contract the muscle in 4 steps up, hold and loosen in 4 steps down.  

Uddiyana Bandha: Abdominal lock

Come into a comfortable cross-legged seated position, palms of with the hand facing down on top of the knees. In standing position, you lean in forward pose with 90 degree angle of your back, hands on your knees. Close softly the eyes, breath slow and deepen. Quickly exhale all of the breath out through the nose, lean forward, press the palms into the knees and engage the abdominal muscles to strongly pull the belly in and up under the ribcage. Hold the breath as you hold the abdominal lock for as long as comfortable. Release by soften the abdominal muscles, lean back and very slowly take a breath through the nose. Take a few slow deep breaths in and out, let breath come to normal before practicing additional rounds. Start with three rounds and slowly increase up to ten rounds.

Jalandhara Bandha: Chin lock

This bandha engages and tones the neck muscle. It can be performed in a physical and external manner.

Instruction: Come into a comfortable cross-legged seated position, palms of with the hand facing down on top of the knees. Let the spine be long, the shoulders relaxed down and the chest lifted. Let the eyes softly close and the breath slow and deepen. Take a slow deep inhale to two thirds of your lung’s capacity and hold the breath in. Drop the chin to the chest, draw it in so the back of the neck stays long and does not round. Let the shoulders roll very slightly forward to deepen the lock in the throat, but keep them soft. Hold as long as comfortable, without strain. To release, first release the lock by bringing the chin up first and then slowly breath through the nose. Take a few slow deep breaths in and out and return to normal breath. Start with three rounds and slowly increase up to ten rounds.

Maha Bandha: The Great lock, tri-bandha

It is the combination of the three locks mentioned above. It activates the prana Shakti and helps awakening the Kundalini Shakti at base of spine.

First master separately the Mula Bandha, Uddiyana Bandha and Jalandhara Bandha before integrating all of them together to Maha Bandha. Instruction: Sit in comfortable meditative position. Breathe normally, relax your whole body. Keep the palms on the knees and close your eyes. Breath in deep and exhale fully. Simultaneously perfom chinlock, then abdominal lock, then rootlock, in this order. Retain the breath outside (Bahir Kumbhaka). Awareness can be maintained on any of three chakras involved (Muladhara, Manipura and Vishuddi). To release Maha bandha, first release Mulabandha, then Uddiyana bandha, then Jalandhara Bandha.

Scroll naar top