Fundamentals of Yoga Exercise
In Yoga the meaning of
exercise has been extended and its application broadened, as the body has
increasingly been looked upon in a more comprehensive manner. Yoga is based on
a broader conception of human goals, activities, meaning in this world,
everything. According to Yoga the material body, which is a compound of
tissues, is the last stage of the body—an elaboration of the internal body
necessary for full human expression on the earth plane.
Static-Dynamic Aspects of Human Beings
From the history of the body we understand that the human being
is related to two fundamental factors: the static and the dynamic. The dynamic
aspect encompasses all our changes, motions, limit, world-consciousness, and
world experiences. In all stages of our dynamic existence there is always a
static background. In that lies our eternal nonmoving indestructible principle,
conscious radiant energy in a quiescent state. Conscious radiant energy in the
nonmanifested state is one and the same as Supreme Consciousness. When consciousness
in the form of radiant energy becomes dynamic, it is Śakti. There is no
separate entity. When a stress comes, when the radiant energy is about to
manifest, it appears as something else; something dynamic is forced on the
static state.
Our dynamic aspect is expressed in action and our static aspect
is realizable through mental concentration. In the lowest order of mental life
the contemplative side is almost completely hidden and the active side is
either semiparalyzed or uncontrolled. In the higher order, the contemplative
side is well developed and the dynamic side is fully controlled. From the yogic
point of view exercise is intimately related to both motion and concentration.
Exercise Defined
When exercise is considered in relation to the physical body,
it is a systematized method of movements of muscles done purposefully for the
development of the material body. But in Yoga, exercise is used in a broader
sense. Exercise as it is understood in Yoga aims not merely at the material
body isolated from the rest of the human being, nor the mind similarly
isolated, but at the full development of the whole person, which culminates in
the attainment of the spiritual goal. This is why it is called sādhana, “the
path or means of accomplishment.”
Exercise in Yoga consists of purificatory
exercises (ṣaṭ karman), posture exercise (āsana), control exercise, contraction
exercise, breath-control exercise (prāṇāyāma), sensory-control exercise
(pratyāhāra), and concentration exercise (dhāraṇā, dhyāna, and samādhi). When these
factors are applied rightly, the body is purified, strengthened, controlled,
and refined, and the mind becomes calm and concentrated. Purificatory exercise,
posture exercise, control exercise, and contraction exercise are related mainly
to the body, breath control to both body and mind, and sensory-control, dhāraṇā,
dhyāna, and samādhi to the mind. These factors have been tried for thousands of
years and have proved successful in millions of cases. To make the exercise
most successful, all these factors should be applied simultaneously and
harmoniously. This, in short, is the whole picture of exercise in Yoga.
Exercise, therefore, is a process, or a combination of processes, so designed
as to effect our gradual unfoldment from the narrow stage of consciousness, to
ultimately reach our static existence in which the “whole” is realized. In the
whole process our dynamic function is so regulated as to be helpful in this
endeavor. In this unfoldment both the body and the mind play their parts.
Through the process of exercise the body and mind are molded into a pattern
most suitable for functioning dynamically as well as statically. By the
influence of the exercise the body helps the mind in concentration and the mind
helps the body in its firmness, refinement, and control.
It is also possible to
divide exercise into two categories: concentration exercise and
muscular-respiratory-neural exercise. Concentration exercise is for developing
the power of mental concentration to reveal a new world of power, knowledge,
and bliss. It culminates in realization of our eternal nondestructive
principle. It consists of the processes of pratyāhāra, dhāraṇā, dhyāna, and
samādhi. The muscular-respiratory-neural exercise is to educate the body in a
manner that is most suitable for concentration. The education of the body
mainly consists of two parts: the purification, vitalization, strengthening,
and controlling of the body, and the development of motionlessness. According
to Yoga this is physical education and it is intimately related to
concentration. Yoga physical education consists of posture exercise, control
exercise, contraction exercise, purificatory exercise, and breath-control
exercise.
The Pattern of Body Aimed at in Yoga
Yoga physical education with its
various processes aims at developing the body into a certain pattern that is
most suitable for the attainment of motionlessness, calmness, and
concentration. For our convenience this type of body can be considered from two
perspectives: external, which is related to its appearance, that is, size,
shape, and bulk; and internal, which is related to the functional efficiency of
the body as a whole. We can call the first the growth factor and the second the
efficiency factor. The growth factor is subordinate to the efficiency factor.
The efficiency factor is a compound of several important factors. The first of
these is health. Health is not mere freedom from disease, though that is the
first step to health. Health is a positive factor, an essential factor of
efficiency. In a state of health not only do all the organs of the body
function noninterruptedly and in a most coordinated way, but the natural
disease-resisting power of the body is at the maximum stage of development and
there is a feeling of joy, power, and courage. This state of the body is what
is meant in Yoga by ārogya. The normal and easy functioning of the body
associated with health has been termed svacchanda-deha.
Associated with health
are four factors: loveliness, youthfulness, a sweet smell in the body, and vitality.
The really healthy body is vital, youthful, lovely, and fragrant. In such a
body premature senility does not appear, and youthful appearance and vigor are
prolonged. Life is extended. This is the picture of health in Yoga. Moreover,
such a healthy body is always fit and the source of great energy, capable of
making strenuous and continued exertion. The body becomes muscularly strong,
nimble, and firm. This is the efficiency factor. Such a body is not lean and
ugly. It is in a well-nourished condition and at the same time free from excess
fat. The abdominal region is specially maintained free from fat. It is not only
muscularly well developed but symmetrically built up, and it therefore looks
beautiful.
Moreover, the body is fit for concentration. It is habitually erect
and wellcontrolled, and can be made motionless when required. This type of body
is termed deva deha in Yoga.
Fundamental Posture in Yoga
A motionless attitude of the
body that is characterized by the elimination of all voluntary movements
becomes really helpful if a condition is created in which the functional
activities of all the vital organs are diminished to a point at which deep
concentration is possible without any disturbance in the body. Two factors are
most important in this connection—easy and uninterrupted respiration and
circulation. The feeling of ease that appears after the posture is perfected
and controlled and upon which concentration so much depends is intimately
associated with these respiratory and circulatory conditions. This means that
the diaphragm and the heart will be in a position in which they will be able to
function most efficiently and without any obstruction, and there will be no
unnecessary pressure or drag on the great blood vessels.
In a motionless state of
the body easy respiration mainly depends upon the right position of the
diaphragm in the thorax. In this attitude venous circulation is not helped by
muscular movements, but rather it depends mainly upon the diaphragmatic pump
and the tonic contraction of the abdominal muscles.
The habitual posture of the
chest is a most important factor that governs the position of the diaphragm.
The position of the chest at the end of normal exhalation is regarded as the
rest position. Normally from this position the diaphragm descends in inhalation
and ascends during exhalation, returning to the resting position at the end of
exhalation. The diaphragmatic motion is greatly increased in forced
respiration.
In a drooped chest the diaphragm is displaced downward and remains
there in an inhalation position. The origin and insertion of the diaphragm are
also brought closer together, resulting in its inefficient function. The chest
may change its shape and become narrow at the ninth rib. Under these conditions
the diaphragmatic movements in normal respiration are decreased. This
respiratory condition is unsuitable for deep concentration. When the diaphragm
assumes a low position in the thorax, the heart and aorta are also dragged
downward. This is an unfavorable condition for the efficient functioning of the
heart, especially when the body is motionless.
The diaphragm plays an important
role in venous circulation by exercising a pumping action on the inferior vena
cava. If the normal range of movement of the diaphragm is diminished due to its
lower position, the diaphragmatic pump becomes very ineffective. This may also
cause splanchnic congestion. This interference in the venous flow toward the
heart and consequent congestion are very unfavorable for deep concentration.
Adequate circulation in the brain should be maintained with ease during
concentration. Therefore, no condition that affects circulation in any way
should be created. The nerves supplying the heart and diaphragm may be impacted
and in some way may interfere with the nerve action.
The low position of the
diaphragm causes a downward pressure on and a slight displacement of the
abdominal organs. This results in the relaxation and protrusion of the
abdominal wall. If this abdominal condition is habitually maintained, the tone
and strength of the abdominal muscles are diminished. The pelvic organs are
also pressed downward by the pressure of the displaced abdominal organs. It may
be noted here that the abdominal organs have no particular positions and their
range of mobility is great. They are constantly changing their positions and in
this way their functional activities are normally carried out. This means that
they must have enough room in the abdomen for their full mobility. If the
diaphragm is habitually in a low position, it decreases the abdominal cavity,
causes unnecessary pressure on the abdominal viscera, and forces them to assume
certain positions not normally designed for them.
In a normal state the upper
part of the abdominal cavity is larger than the lower part, and this affords
plenty of room for the full mobility of the viscera. In a faulty spinal posture
the shape of the abdominal cavity changes. The upper part becomes narrower with
the abdominal wall unnecessarily relaxed, stretched, and protuberant. A change
of the abdominal shape may accompany a change in the thoracic cavity in which
it becomes narrower and longer, with the diaphragm assuming a low position.
Under this condition the blood and nerve supply to the viscera may be
disturbed.
Weakness of the abdominal muscles, especially the transversus
abdominis, results in the protuberance of the anterior abdominal wall. The
condition of the relaxed protuberant abdominal wall becomes worse when fat
accumulates there, as, for example, in obesity. This abdominal fat accumulation
results in an increase of the normal spinal curves because of the change of the
line of gravity. The fatty abdomen and the increased intra-abdominal fat cause
disturbances in normal respiration, especially when an erect posture is assumed.
When the chest droops downward, the origins and insertions of the abdominal
muscles are brought closer together and consequently they become functionally
less efficient. When the chest is held high the abdominal muscles are in the
correct position to provide support for the viscera, compress the abdomen, and
hold the pelvis up in front.
Incorrect positions of the vertebrae due to
incorrect posture may put pressure upon the spinal nerves and blood vessels,
thus interfering with the normal activities of those organs and parts supplied
by them. Certain ligaments and muscles associated with the vertebral column may
be overstretched while others may be abnormally shortened. If this state is
continued for a long period, their functional efficiency is impaired and the
normal range of motion is reduced or otherwise altered. Even the shape of bone
may be changed in extreme cases.
Such unfavorable thoracic and abdominal
conditions are to a very great extent due to a habitually incorrect trunk
position in which the normal anterior convex curves of the cervical and lumbar
spines and the forward concave curve of the dorsal spine are increased. In an
increased lordotic position of the lumbar spine the weight of the body is
largely transferred to the posterior part of the intervertebral discs and the
articular facets and capsules may be crowded together and may also cause the
narrowing of the size of the intervertebral foramina. The spinous processes may
come close together and may even impinge on one another. The transverse
processes and the cervical spine are also affected by bad posture. In an
increased anterior concavity of the dorsal spine the weight of the body is
mostly transferred to the front part of the vertebral bodies. The articular
facets are pulled apart.
The most important spinal extensor muscles are the
sacrospinalis group (erector spinae). These muscles normally keep the vertebral
column in a straight position. If the habitual position of the trunk is
incorrect, with the normal spinal curves exaggerated, the positions of the
origins and insertions of the erector spinae muscles are altered, which makes
them functionally less effective. Their postural tone and strength are
decreased.
The spinal extensor muscles are also helped by the abdominal
muscles. The abdominal muscles function in a most effective manner when the
pelvis is held up in front by them. Weakness of the rectus abdominis increases
the anterior convexity of the lumbar spine. Weakness of the external oblique
muscle causes either lumbar lordosis or an anterior pelvic displacement.
When
the vertebral column is held straight, the ribs are straight and the thorax is
fixed high. A normal development of the chest and other trunk muscles is also
absolutely necessary for maintaining the thorax in a proper position. If these
muscles are weak, the thorax will fall downward and will be in an exhalation
position. This will cause an interference with normal respiration. On the other
hand, if a barrel-shaped and highly arched chest is developed by wrong
application of strength exercise, the thorax will be placed in an inhalation
position, which will also interfere with normal respiration.
Two points have
been emphasized in Yoga in connection with the motionless attitude: erect trunk
posture and proper muscular development, especially the development of the
extensor muscles of the spine and thoracic and abdominal muscles. These two
factors create the most suitable condition in the body when a concentration
posture is assumed. In the erect posture the trunk is held straight, back flat,
chest up, abdomen slightly in, head up and chin in. The folded legs are helpful
in keeping the trunk erect in a sitting position. The exaggerated erect
posture, with hollow back, chest too high, and shoulders back, is also faulty
and should be avoided. The erect posture should be easy, with all the muscles
in a relaxed state. The sense awareness of correct posture can be developed by
practice and should also be maintained while standing as well as when working
in a sitting or standing position.
Proper exercise is absolutely necessary for
the development of the muscles. Posture exercise has been intended for this
purpose. Posture exercise is subdivided into static posture exercise and
dynamic posture exercise. The right combination of the two forms produces the
most satisfactory results.
Static Posture Exercise
Muscles may remain in a state of
contraction or a state of relaxation. Contraction may be subdivided into
postural contraction and phasic contraction. Postural contraction is the sustained
contraction of a group of muscles, which serves to maintain a static posture
but does not result in movement. When muscular contraction results in
movements, it is called phasic contraction. All muscles of the body exhibit
both postural and phasic contractions. In postural contraction a small number
of fibers are involved at a time, producing what is called muscle tone or
postural tone, which is responsible for maintaining a posture. Postural tone is
most pronounced in the extensor muscles, which keep the body erect against the
force of gravity.
When a movement is exhibited by a group of muscles, the
postural tone of the muscles antagonistic to them is temporarily reduced.
However, the body is always maintained in a posture suitable to the type of movements
being executed at any given time. In a certain type of movement, as for example
strength exercise, a certain posture is constantly being maintained until the
exercise is over. In strength movement of arms or neck, the trunk and legs are
kept in static postures. In locomotor movements, the trunk posture is
maintained. On the other hand, there are movements in which the posture of the
body is constantly being changed, such as dancing or wrestling. This we may
call dynamic or moving posture.
In a state of general relaxation of the body,
the postural tone probably decreases. However, even when the body is completely
relaxed, that amount of postural contraction that is necessary to maintain the
body in a posture remains. In a lying position with complete relaxation the
total postural tone is the minimum. In a sitting posture with complete
relaxation the postural tone is greater, because the trunk is kept erect by the
postural contraction of the extensor muscles of the vertebral column. There are
degrees of relaxation. The power of complete relaxation is predominantly a
mental phenomenon, which can be developed by education.
When mental control
over muscle is sufficiently developed, the power of volitionally contracting
one, two, three, or four muscles, located in different parts of the body, or
the simultaneous contraction of all the muscles of the body, as well as the
power of conscious relaxation of one or more muscles or all the muscles (except
certain muscles) is gained. At an advanced stage the power of complete
relaxation is attained.
Static posture exercise is a form of muscle education
in which the body is made to assume a desired pattern of posture, which is
accompanied by certain circulatory, respiratory, glandular, and nervous
changes. It results in increased vitality, health, and efficiency of the body
and the creation of a most favorable condition of the body for mental calmness
and increased power of control and concentration. According to the position of
the body, postures may be divided into three groups: horizontal, vertical, and
inverse. Through different postures the trunk, the neck, and the pectoral and
pelvic limbs are involved, enabling the entire body to be exercised statically.
Static posture exercise consists of three stages: preliminary, comfort (or
static), and discomfort.
In the preliminary stage the body is brought to a
desired particular posture by the movements of the appropriate muscles. It is
the stage of movement.
At the comfort stage the particular posture that has
been assumed is maintained for a certain period of time. This stage lasts as
long as the feeling of comfort is not interrupted.
As soon as discomfort is
experienced, the third stage—the stage of discomfort—is reached.
The series of
movements executed in the preliminary stage to attain a desired body posture
are secondary. These are not repeated but stopped as soon as the desired
posture is attained. Preliminary muscle training through movement exercise is,
of course, absolutely necessary for the attainment of efficiency for the
postures. However, the important part of the exercise is the static aspect of
the exercise in the second stage. If the posture is assumed in a right manner
and the muscles are properly trained beforehand for the postures, there will be
a feeling of comfort at the second stage.
When a posture is perfected and well
controlled, certain muscles will be in a state of contraction (of the phasic
type), certain other muscles will be in a state of postural contraction, and
the rest of the muscles will be in a state of relaxation. In this condition the
activity and the expenditure of energy are considerably reduced. Ease
experienced at this stage is indicative of the right circulatory, respiratory,
nervous, and other adjustments in the body and the uninterrupted functioning of
the body as a whole. It is a condition of the body in which better health is
promoted and a balance between body and mind is established. The motionlessness
of the body now becomes most helpful in concentration. When a state of comfort (or
ease) is created in different static postures of the body, a higher level of
vital vigor is attained. Haṭha Yoga aims not only at developing perfect health
but also at creating, through different motionless attitudes of the body, a
state of mind that is most suitable for greater power of concentration.
The
third stage begins when the toleration point is reached. At first a feeling of
discomfort is experienced, which gradually becomes more and more intensified
and finally turns into a positive feeling of pain. The pain ultimately becomes
so intense that to maintain the posture is almost impossible. By regular
practice the appearance of the pain phase of the third stage may be deferred;
in addition, the power of toleration of pain is amazingly increased. The vital
endurance and the natural disease-resisting power of the body are increased if
the posture is retained at the pain phase, up to a certain time limit. When it
is carried still further, a stage is reached which is especially favorable for
the development of willpower. But finally a point comes when it becomes
intolerable. At this point the posture should be discontinued.
Only advanced
students are advised to continue the pain phase up to the vital endurance and
willpower stages. Beginners should discontinue a posture when discomfort is
experienced. Then, step by step, the duration of the comfort stage should be
increased.
After reaching a certain time limit, students can then begin to
accustom themselves to endure discomfort experienced at the beginning of the
third stage. Then, gradually, they can go to the endurance and pain points.
After the discontinuance of a posture and the assumption of a relaxation
posture, the feeling of discomfort and pain will disappear. But if the posture
is continued and the body begins to tremble, it is a sign that the dose has
been too much, a clear indication the time limit should be regulated
accordingly.
Those students who are undergoing static posture exercise for
merely physical education purposes may remain physically relaxed and mentally
calm during the maintenance of the static posture. But those who are willing to
utilize it for higher purposes are advised to practice concentration during
this time, after sufficient control over the posture is gained.
The following forms of concentration are suggested:
The following forms of concentration are suggested:
1. Concentration on breathing
2. Breathing with
mantra
3. Mantra japa
4. Mantra japa with concentration
5. Concentration
6.
Breathing with mantra japa and concentration
For the attainment of success in
static posture exercise, the body should be well prepared by dynamic posture
exercise. Muscles should be made strong, enduring, flexible, and well
controlled, and the full mobility of the joints should be secured. This
physical preparation is absolutely necessary for the execution of static
posture in a most effective way.
Dynamic Posture Exercise
In dynamic posture
exercise certain groups of muscles are allowed to act in such a way that a
particular pattern of movements is made in which either the trunk, abdomen,
neck, pectoral limbs, or pelvic limbs, or more than one part of the body are
involved. According to their specific role the muscles involved in the
activities may be divided into three groups:
1. Principal muscles, which are directly involved in the desired movement
2. Auxiliary muscles, which help the principal muscles
3. Postural muscles, which are involved in maintaining the posture suitable for the movement.
The actions of the first two groups are of the phasic type, and that of the third is of the postural type. The movement may be local or more extensive in character. In the local type of movement many other muscles of the body may be completely uninvolved. In the extensive type practically the whole body may be involved. However, the idle muscles in a particular pattern of movement need to be kept relaxed. Therefore, in a dynamic posture exercise the body is simultaneously educated in motion, posture, and relaxation. Here motion is the principal factor and the other factors are subordinate but important.
The movement factor of posture exercise is intrinsically related to the fundamental muscle groups. Developmentally, the earliest patterns of movements were those executed by the spinal musculature. They were associated with locomotion. At a higher stage of biological development the locomotion aspect of spinal movements was transferred to limb musculature, and the spinal movements became nonlocomotive in nature. The elimination of locomotor movements, however, did not lessen the importance of the spinal musculature. Free from locomotion, the movement potential of the spinal musculature was expressed in a way essential to higher forms of life. The spinal musculature developed into three main forms: spinal, abdominal, and thoracicdiaphragmatic (respiratory). The spinal muscles became the most important postural muscles in maintaining the trunk erect (in humans) and were also concerned in trunk movements. The abdominal muscles functioned in three ways —in supporting the abdominal viscera, in respiration, and in trunk movements.
The spinal, abdominal, and respiratory muscles function as fundamental muscles in mammals including humans. The fundamental musculature is involved in all movements including the movements of the limbs. At the human stage the pectoral limbs, free from the task of locomotion, have become a most important apparatus for exhibiting complex movements requiring great skill. Locomotor activities have been handed over to the pelvic limb muscles. They are also postural muscles, which support the body in a standing position. Both the pectoral and pelvic limb muscles function in intimate relation to and in cooperation with the fundamental musculature. Only in this manner are their movements vigorous and most effective. A brief study of the different kinds of movements is necessary for the right understanding of the dynamic posture exercise.
Muscular movements may be divided into two main types:
locomotor and nonlocomotor. Movements that cause the body to move from one
place to another are locomotor movements. These movements are executed
principally by the muscles of the pelvic limbs. There are three main forms of
locomotor movements—walking, running, and jumping. According to the rates of
progression, the locomotor movements are classified into speed exercise and
endurance exercise. When maximum or very great speed in progression is
involved, it is called speed exercise. When the same movements are carried on
at a reduced speed to such a degree as to enable a person to continue activity
for a prolonged period, it is called endurance exercise.
Combined speed-endurance exercise includes walking, jogging, running at slow and moderate speeds, sprint, broad jump, high jump, and mountain climbing. It is involved in various outdoor sports and games.
The nonlocomotor type of movement is that in which the body as a whole or some of its parts are involved without resulting in progression. This type of movement is essentially based on simple forms of movements, such as flexion, extension, lateral bending, rotation, circumduction, abduction, adduction, pronation, and supination. More extensive and complex forms of movements have been elaborated from the simpler forms.
When the simpler movements are combined and executed in a manner as to effect a desired pattern of movement through a desired group or groups of muscles and in which the degree of contraction is regulated, it is called strength exercise. The regulation results in either a light contraction in which only a small number of muscle fibers are brought into play, a moderate contraction involving a larger number of fibers, or a very powerful contraction involving a very great number of fibers.
Strength exercise may be classified under the following:
1. Light Contraction Exercise
a) Noninstrumental
b) Instrumental Light contraction exercise prepares the body for more advanced exercise.
2. Voluntary Full Contraction Exercise
a) Noninstrumental
b) Instrumental Voluntary full contraction exercise has greater developmental value and is useful to gain control over muscles.
3. Body Resistance Exercise
a) Noninstrumental
b) Instrumental Body resistance exercise is useful for development.
4. Weightlifting Exercise Weightlifting exercise is very suitable for the development of bulk and strength of muscles.
If weightlifting is combined with voluntary full contraction exercise and body resistance exercise, very satisfactory results in muscle size, muscle shapeliness, and muscle separation may be obtained. Weightlifting becomes more effective when it is combined with wrestling, which is itself an advanced strength exercise.
Psychoneural exercise includes all movements requiring great skill and
control. They may be locomotor or nonlocomotor, instrumental or
noninstrumental. Psychoneural exercise trains the higher brain centers. It
develops mental concentration, attention, control, coordination, and alertness.
It enables the individual to perform various complex movements gracefully. It
economizes the expenditure of energy. It shortens the latent period. It trains
the memory and develops presence of mind, capacity of quick action, and other
mental attributes. For physical education purposes the psychoneural exercise
should be applied in relation to the fundamental musculature.
Posture movements are a systematized form of nonlocomotor type of
movements, based essentially on the strength form of exercise in which elements
of psychoneural exercise are included. By developing and fully utilizing the
postural and movement potentials of the fundamental musculature, which is
intimately related to organic development, posture movements play their role in
the attainment and maintenance of a high standard of health and efficiency,
which is equally necessary for a vigorous form of physical life and a higher
order of mental life.
The effectiveness of posture movements greatly depends on two main principles: adoption of appropriate posture and a range of movements based on a graded system. An appropriate position of the body should be assumed at every stage of movement, otherwise correct execution of movement is not possible. To make the movements really effective, they should be executed in a graduated manner. At the final stage, the movements are carried out to their fullest extent, causing full contraction or full stretching of the muscles involved. There are certain posture exercises in which the movements are carried out to a moderate degree, while in other postures they are carried out to the fullest extent. In this way one posture may be converted into another posture. By assuming appropriate postures, light contraction is converted into medium contraction and finally into full contraction. Body resistance also works on a graduated principle in different postures. No instrument is used in posture exercise. Only appropriate posture patterns and associated movements with varying degrees of contraction are the guiding factors.
As the fundamental musculature, on which posture exercise is essentially based, has ultimately taken three forms—spinal, abdominal, and thoracicdiaphragmatic—so posture exercise has been developed into spinal, abdominal, and thoracic-diaphragmatic (or prāṇāyāmic) postures. The latter are static postures suitable for the practice of breath control in which the controlled movements of thoracic-diaphragmatic muscles are involved. The limb muscles have been utilized to effect the spinal or abdominal posture movements most effectively. These are the fundamental posture exercises. Accessory posture exercises have also been developed for the limb muscles. These may be considered as supplementary to the fundamental posture exercise.
For the most satisfactory results posture exercise should be combined with breath control, which is especially related to the development of the thoracicdiaphragmatic part of the fundamental musculature; contraction exercise for full contraction and control of muscles; and purificatory exercise for internal purification and control of the body
1. Principal muscles, which are directly involved in the desired movement
2. Auxiliary muscles, which help the principal muscles
3. Postural muscles, which are involved in maintaining the posture suitable for the movement.
The actions of the first two groups are of the phasic type, and that of the third is of the postural type. The movement may be local or more extensive in character. In the local type of movement many other muscles of the body may be completely uninvolved. In the extensive type practically the whole body may be involved. However, the idle muscles in a particular pattern of movement need to be kept relaxed. Therefore, in a dynamic posture exercise the body is simultaneously educated in motion, posture, and relaxation. Here motion is the principal factor and the other factors are subordinate but important.
The movement factor of posture exercise is intrinsically related to the fundamental muscle groups. Developmentally, the earliest patterns of movements were those executed by the spinal musculature. They were associated with locomotion. At a higher stage of biological development the locomotion aspect of spinal movements was transferred to limb musculature, and the spinal movements became nonlocomotive in nature. The elimination of locomotor movements, however, did not lessen the importance of the spinal musculature. Free from locomotion, the movement potential of the spinal musculature was expressed in a way essential to higher forms of life. The spinal musculature developed into three main forms: spinal, abdominal, and thoracicdiaphragmatic (respiratory). The spinal muscles became the most important postural muscles in maintaining the trunk erect (in humans) and were also concerned in trunk movements. The abdominal muscles functioned in three ways —in supporting the abdominal viscera, in respiration, and in trunk movements.
The spinal, abdominal, and respiratory muscles function as fundamental muscles in mammals including humans. The fundamental musculature is involved in all movements including the movements of the limbs. At the human stage the pectoral limbs, free from the task of locomotion, have become a most important apparatus for exhibiting complex movements requiring great skill. Locomotor activities have been handed over to the pelvic limb muscles. They are also postural muscles, which support the body in a standing position. Both the pectoral and pelvic limb muscles function in intimate relation to and in cooperation with the fundamental musculature. Only in this manner are their movements vigorous and most effective. A brief study of the different kinds of movements is necessary for the right understanding of the dynamic posture exercise.
Types of Muscular Movements
Combined speed-endurance exercise includes walking, jogging, running at slow and moderate speeds, sprint, broad jump, high jump, and mountain climbing. It is involved in various outdoor sports and games.
The nonlocomotor type of movement is that in which the body as a whole or some of its parts are involved without resulting in progression. This type of movement is essentially based on simple forms of movements, such as flexion, extension, lateral bending, rotation, circumduction, abduction, adduction, pronation, and supination. More extensive and complex forms of movements have been elaborated from the simpler forms.
When the simpler movements are combined and executed in a manner as to effect a desired pattern of movement through a desired group or groups of muscles and in which the degree of contraction is regulated, it is called strength exercise. The regulation results in either a light contraction in which only a small number of muscle fibers are brought into play, a moderate contraction involving a larger number of fibers, or a very powerful contraction involving a very great number of fibers.
Strength exercise may be classified under the following:
1. Light Contraction Exercise
a) Noninstrumental
b) Instrumental Light contraction exercise prepares the body for more advanced exercise.
2. Voluntary Full Contraction Exercise
a) Noninstrumental
b) Instrumental Voluntary full contraction exercise has greater developmental value and is useful to gain control over muscles.
3. Body Resistance Exercise
a) Noninstrumental
b) Instrumental Body resistance exercise is useful for development.
4. Weightlifting Exercise Weightlifting exercise is very suitable for the development of bulk and strength of muscles.
If weightlifting is combined with voluntary full contraction exercise and body resistance exercise, very satisfactory results in muscle size, muscle shapeliness, and muscle separation may be obtained. Weightlifting becomes more effective when it is combined with wrestling, which is itself an advanced strength exercise.
Psychoneural Exercise
Posture Movements of Yoga
The effectiveness of posture movements greatly depends on two main principles: adoption of appropriate posture and a range of movements based on a graded system. An appropriate position of the body should be assumed at every stage of movement, otherwise correct execution of movement is not possible. To make the movements really effective, they should be executed in a graduated manner. At the final stage, the movements are carried out to their fullest extent, causing full contraction or full stretching of the muscles involved. There are certain posture exercises in which the movements are carried out to a moderate degree, while in other postures they are carried out to the fullest extent. In this way one posture may be converted into another posture. By assuming appropriate postures, light contraction is converted into medium contraction and finally into full contraction. Body resistance also works on a graduated principle in different postures. No instrument is used in posture exercise. Only appropriate posture patterns and associated movements with varying degrees of contraction are the guiding factors.
As the fundamental musculature, on which posture exercise is essentially based, has ultimately taken three forms—spinal, abdominal, and thoracicdiaphragmatic—so posture exercise has been developed into spinal, abdominal, and thoracic-diaphragmatic (or prāṇāyāmic) postures. The latter are static postures suitable for the practice of breath control in which the controlled movements of thoracic-diaphragmatic muscles are involved. The limb muscles have been utilized to effect the spinal or abdominal posture movements most effectively. These are the fundamental posture exercises. Accessory posture exercises have also been developed for the limb muscles. These may be considered as supplementary to the fundamental posture exercise.
For the most satisfactory results posture exercise should be combined with breath control, which is especially related to the development of the thoracicdiaphragmatic part of the fundamental musculature; contraction exercise for full contraction and control of muscles; and purificatory exercise for internal purification and control of the body
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