THIRD CONNECTIVE SECTION

ARM-BALANCE SEQUENCE

The third essential sequence of the active element is the arm-balance sequence of the Intermediate Series, a strengthening section that consists of four postures: Pincha Mayurasana, Karandavasana, Mayurasana, and Nakrasana. In the Advanced A Series, too, a strengthening section immediately follows the leg-behind-head section. Leg-behind-head postures are indeed an apt preparation for arm balances; their spine-stabilizing function emphasizes engaging the abdominal muscles.

With the intermediate arm balance sequence, the focus shifts for the first time to the shoulder girdle. During arm balances, the shoulders take center stage, as the hip joint has during the standing postures. If there is aberrant function or an imbalance of the shoulder muscles during the arm balances, it will become aggravated rather than improve with years of practice. Serious shoulder injuries can result, which can prove to be a formidable obstacle to one’s practice. Analysis of the underlying problem and the application of specific therapeutic exercises can resolve most of these issues.

The ability to support one’s weight on one’s arms is related to one’s ability to support oneself in all situations of life as well as the ability to be independent and autonomous of the opinions and judgments of others whenever required. The shoulder region is also instrumental in one’s capacity to shoulder the burdens of life and responsibility. Arm balances can help those who suffer from lack of confidence. However, in today’s world, everybody is seeking more confidence, but few people devote themselves to gaining more competence. Often we see people, even in public office, making decisions with great confidence. But when that confidence is not paired with sufficient, or even greater, competence, those confident decisions may result in great detriment to their makers and to the community as a whole. We should seek confidence only in areas wherein we know exactly what we are doing.

Standing postures and many sitting postures focus on the pelvic girdle; standing postures improve one’s ability to “stand one’s ground,” and sitting postures, with their influence on the pelvic and abdominal region, can be used to sort out issues of the reproductive and metabolic systems. Leg-behind-head and backbending postures focus on the spine, abdomen, and thorax. Backbending greatly benefits the throat region, which is related to expressing oneself through voice. The heart-opening effect of backbends enables one to express oneself in a compassionate way.

Arm balances, however, place the spotlight on the shoulder girdle and the upper extremities — that is, the arms. The arms are related to giving to and modeling the environment to reflect one’s ideas and needs. Arm balances can help to fortify one’s actions with the necessary conviction, firmness, and steadiness so that one will be taken seriously by others.

On an energetic level, arm balances serve to complement the emphasis that the other postures place on other regions of the body; they lift energy up to the heart and above. Leg-behind-head postures, because of their kyphotic and apanic tendency, are important counterweights to backbending postures, which are predominantly lordotic and pranic. In the same way, arm balances counteract and complement standing postures and, to a certain extent, sitting postures. Sitting postures are also counteracted and complemented by inversions, such as shoulder stand and headstand.

Grouped together, standing postures, sitting postures, and inversions make up most of the Primary Series and prepare the body for the alchemy of the more advanced postures. Standing postures and sitting postures, with their focus on the lower extremities, pelvic girdle, and abdomen, are in due time counteracted by arm balances, which emphasize the shoulder girdle and supporting rib cage. If standing postures are not counteracted with arm balances, advanced yogis can develop top/down imbalances — that is, a weak upper body in relation to the lower body — akin to those of dancers.

When one studies the composition of the various series of the Ashtanga Vinyasa method, another feature of arm balances becomes apparent. After the pelvic area is opened in the Primary Series, arm balances are used in combination with leg-behind-head postures and backbends to prepare the royal pathway of the spine for the ascent of Shakti. Leg-behind-head postures focus on the lower part of the spine, backbends mainly on the middle section, and arm balances on the upper part. The combinations and order in which the postures are practiced is important. Only in those prescribed sequences can the postures bring the desired effect. This preparation of the spine, the second objective of the vinyasa practice, takes up most of the Intermediate and Advanced A Series.

Once this effect is achieved, one enters the final phase: extreme hip rotations, which occur mainly in the later advanced sequences. These postures ignite kundalini shakti and send it up along its prepared pathway. The Ashtanga Vinyasa practice is therefore similar to Kechari Mudra, which is another physical method used to awaken kundalini. Asana practice, then, not only restores health to the body and tranquillity to the mind but also has a distinct alchemical quality, preparing the subtle body for pranayama and the awakening of kundalini.

Make sure to study closely the material in chapter 6 pertaining to the shoulder joint (pp. 71–77) before attempting any arm balances.