Lesson Two • Natarajasana
Long Life is a Balanced Life:
The Science of Balance and Longevity
Science of Balance
The science of balance, also known as postural control, is a fascinating and complex field that delves into the mechanisms by which our bodies maintain stability in various positions and movements. It involves a delicate interplay between sensory systems, including vision, proprioception (sensory input from muscles and joints), and the vestibular system (inner ear balance system). When we stand or move, our brains continuously receive and process information from these sensory sources to adjust our body's orientation and prevent us from falling. The ears, particularly the vestibular system, contribute by detecting changes in head position and movement, providing essential cues for spatial orientation. Proprioception, derived from muscles and joints, guides our body awareness and coordination, offering continuous feedback to the brain about the relative positions of body parts. Simultaneously, the eyes play a crucial role by supplying visual input that enhances spatial orientation, aiding in alignment and stability. Ultimately, the brain integrates this wealth of information to orchestrate coordinated responses, ensuring our equilibrium is maintained in diverse physical activities.
Purpose of Drishti:
In Sanskrit, "Drishti" (दृष्टि) translates to "gaze" or "sight."In the yogic context, the practice of drishti plays a crucial role in cultivating focus and concentration during asanas. Drishti is the art of intentionally directing our gaze to a specific point, usually in the distance or towards a fixed point on the floor. A drishti helps to calm the mind and bring steadiness to the body. By fixing our gaze, we reduce distractions and connect more deeply with the present moment, enhancing our balance and grounding in the pose.
A Holistic Drishit, the Shambhavi Mudra:
However, while drishti is a valuable tool, it's important not to become overly reliant on vision alone for balance in yoga postures. Relying solely on visual feedback can mask underlying issues with proprioception and the vestibular system, which are equally essential in maintaining stability. Our proprioceptive sense allows us to know where our body is in space, while the vestibular system detects changes in head position and acceleration. Neglecting these important sensory inputs can lead to an incomplete and superficial sense of balance. You could say this is an introduction to an advanced form of Drishti, a way of focusing while remaining expansive. In the Shambhavananda Tradition this type of focus is known as the Shambhavi Mudra, the ability to have your senses open, but your focus inside on the heart. In terms of balance postures, this would be the equivalent of having a drishti, but simultaneously softening the grip we might have on that focal point in order to allow all of our balance faculties to participate and grow.
This holistic approach to balance in yoga involves developing a heightened awareness of all sensory inputs, including the subtle cues from muscles and joints. Cultivating mindfulness of our breath and body sensations fosters a deeper connection with the inner workings of our physical and energetic body. By integrating these multiple sensory systems, we enhance our ability to find steadiness and poise in challenging yoga postures. Emphasizing the balanced use of drishti in conjunction with proprioception and the vestibular system allows us to explore the true essence of yoga as a practice of harmony, unity, and self-discovery.
Working with the Wobble: Balance is Health
It might come as no surprise that the ability to have this much inner awareness and response to sensation directly equates to one’s overall health. The science of balance actually has some pretty dramatic correlations to health and longevity. It is commonly accepted across many professional movement modalities that the ability to balance on one leg for 20 seconds is intrinsically linked not just to our movement efficiency and overall comfort, but to our overall cognitive health. To be specific, a study conducted at Kyoto University involving around 1,300 participants with an average age of 67 discovered a direct relationship between superior balance and brain health, alongside a decreased risk of stroke. Reinforcing this notion, recent research from Temple University's "Gait Study Center" revealed that practicing yoga not only enhances balance and stability but also diminishes the likelihood of severe falls among seniors.
In an even more recent study published in the British Journal of Sports Medicine, there were pretty dramatic results associating balance with longevity: People who failed a 10-second balance test of standing on one foot were nearly twice as likely to die in the next 10 years. Studies can be challenging to interpret, with many factors to consider, but the simplicity of these findings clearly communicate that balance and health go hand in hand, so why not work on it on a daily basis as to avoid this staggering statistic? Hence, whether you perceive balance in the context of physical health, neurological vitality, or merely as a preventive measure, it remains a cornerstone of life long movement.
Summary & Reflection
This section delves into the science of balance, elucidating the complex interaction between sensory systems like vision, proprioception, and the vestibular system. It underscores the significance of drishti in yoga, advocating for a balanced approach that incorporates proprioception and the vestibular system alongside visual focus. The text emphasizes the tangible connection between superior balance and overall health, citing studies linking it to cognitive well-being, reduced stroke risk, and increased longevity. The ability to balance on one leg for 20 seconds emerges as a key indicator of overall health, urging readers to consider daily balance practice as a fundamental aspect of well-being.
Reflection: How does your balance relate to your overall well being? Try doing a balance test in the middle of a busy day, or after sitting sedentary for a while. Then try a balance test after going for a hike, or after yoga. What does this correlation mean to you?
Anatomy in Motion
Natarajasana provides an excellent opportunity to cultivate healthy hip and spinal extension while enhancing balance. These movements are fundamental in activities such as walking, running, hiking, kicking, and throwing. By ingraining these patterns on our yoga mats, we prepare our hips and spines to extend safely even in compromised situations. Consider hiking up a muddy hill as an example: with each step, the back hip extends. If you encounter a slippery surface, the body might instinctively tense up. However, if you've trained yourself to balance gracefully during extension, you'll move more fluidly and maintain stability as you regain your footing. The combination of hip extension and balance plays a pivotal role in maintaining a healthy gait. Thus, strengthening the deep core to support these movements can significantly enhance stability with every step you take.
Set-up
From Tadasana find a drshti, a steady gaze point upon which to focus.
Shift the weight into the right foot, anchor the big toe, seal the pinky side of the foot to the earth and bend the knee so the standing leg feels supportive, yet springy.
Keep the pelvis neutral as you glide the unweighted foot forward and back. Notice the deep core work required to stabilize the pelvis as the leg extends backward.
Next time the leg glides back, bend the knee of that leg, bringing the foot towards the glute and clasp the outside of the foot/ ankle with the hand.
Option to keep the opposite hand at the hip, lift the arm laterally to the horizon line, or lift the arm up towards the sky.
Primary movement (Deep Core integration and hip/spinal extension)
Glide the knee of the bent leg back slightly to integrate and gently tone the abdominals and glutes, keeping the pelvis and spine in a relatively neutral position as you move into hip and spinal flexion.
Engage the abdominals to pull the knee back under the body.
Keep your awareness on the tone in the front body as you actively lengthen the front body to produce a back bend, pulling yourself out of the bend through the work of your abdominals.
Repeat several times until you arrive in supported hip and spinal extension, a back bend. Notice a sense of even lengthening through the front line of the body from knee to occiput.
Bring awareness back to the big toe of the standing leg.
Silent Dancer Exploration
Release the clasp of the foot and instead press the fingertips into the heel and arch of the foot. Notice how this integrates the back line of the body, namely the hamstrings and erectors, into the backbend.
Inhale, Keep Lengthening through the frontline.
Exhale, Press palm to sole, allowing the backline to rise up to meet the front line.