Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice

weight on the lower arm through the hand on the floor. There are differing opinions among leading teachers about where the front hand and arm should be. Many books and teachers show the front hand placed on the floor along the outside edge of the front foot; others teach the hand being moved to the floor along the inside of the front foot arch. As an additional variation, the front arm can be bent supporting the trunk with the forearm placed on the thigh, but many teachers object to this adaptation, saying it compromises the classical position. Guidance can be found in listening to the effects of the pose.
    Two of the purposes of this Warrior pose are toning and strengthening the whole body, and improving concentration and attention. Different front hand or arm placements have little to no effect on these aspects of the posture. Similarly, different front hand or arm positions have little effect on the flexibility-building aspects of this pose. But another key benefit of this position is relieving tension and compression in the lumbar spine, and hand placement has a big effect here. As one extends forward into the posture, the torso is rolled open while the chest is lifted. This twisting, opening extension relieves tightness and pressure in the lumbar. Moving the hand position to the inside of the foot frees the torso to twist and open more. I have experimented with many students and body types in this pose and find very few who canplace their hand in the accepted position, to the outside of the foot, and get as many beneficial effects, as they do when placing their hand by the inside of the foot—yet many teachers still say this placement is not correct. Furthermore, by bending the arm and supporting their torso on the thigh, the majority of students are able to get even more opening and benefit while sacrificing nothing—it is an improvement, not a compromise. When you tune into the effects of the pose as you experiment with the different hand placements, you will notice which modification gives you the most freedom, opening, the best flow of energy, and sense of well-being. I use this example to show how we can use traditional information about the poses but also need to listen within to guide and move our postures to the optimal position for our individual needs and abilities.
    In earlier stages of practice, perhaps for several years, it is important to follow predominantly the teachings, practices, and techniques learned from qualified sources. During this time you should allow your own unique inner process to awaken and develop, and look for teachers who encourage this personal development. This inner process can develop from the beginning, even while you follow instructions and practices from a teacher. While learning, you emphasize receiving information, and as you progress you put more emphasis on your own inner process. Don’t focus only on getting into the posture, but consider also what you are getting out of each posture.
Form follows function;
this principle of design can also be applied to asana. The form of the asana is secondary to the desired effects it produces. Adjust poses by using the alignment that creates the best energy flow, by means of internal feedback and internal effects of the pose. When you are not sure of how to align an asana, pay attention to what others have said and also to which modifications give you the best results and best flow of energy. This is the bottom line—not a picture in a book or a teacher’s assertions, but what your body is telling you. Making senseout of conflicting opinions about asana practice involves balancing what you have learned from others with your own experience and inner guidance.

Surfing the Edges
    Every yoga posture has different levels and intensities of engagement, and every body has its own limits. You can learn to adjust and modulate these levels, or
edges
, in order to get different effects and benefits out of the asanas. This technique was also pioneered in yoga in the sixties by Joel Kramer, who called it “playing the edges.” I use the term “surfing” because it implies flow, balance, adjustment, and enjoyment—while riding on a wave of energy. Learning to surf and to experiment with the many different types of edges can add beneficial dimensions of subtlety to your practice.
    Some useful edges to learn and be attentive to are edges of strength, flexibility, balance, endurance, fear, and pain. The concept of working with edges is