Corrective asanas

The corrective asanas prepare various muscles, articulations, tendons and many reflex mechanisms, in a way to make the body and mind fit for higher yoga practices.

The primary objectives of corrective/edifying âsanas can be reassumed as follows:

1. To establish a condition of equilibrium in different apparatuses of the body to attain a harmonic functioning. This assures the maximum energy to the individual on organic level.
2. To train the nervous system (especially the autonomous nervous system) so that can easily bear the impact of the spiritual (kundalinî) energy when this is awakened.
3. To induce a state of stability and mental peace, a sense of comfort, and to prepare the different articulations, muscles and tendons, to offer a stable and comfortable posture for higher practices as prânâyâma, dhâranâ, dhyâna.

Main characteristics of corrective asanas

1. The movements to assume and to leave every âsana are slow and gentle. This allows a mutual action of muscles and articulations to develop with the maximum effectiveness and it involves a rather long time to correct the muscular tone and to influence the blood circulation in the muscles. The slow movements and the maintenance of a yoga pose in a condition of relaxation request a minimal muscular activity and a minimal employment of energy, and therefore there is no effort from the various apparatuses. The cardiac rhythm and the respiration stay normal: this means that there is no effort from the cardio respiratory apparatus.

2. In certain âsanas, pashcima-uttâna-âsana, hala-âsana, cakra-âsana, the relaxation in the final phase of the posture allows the strength of gravity to act as a stretch of muscles, which are lengthened while being passive. In âsanas as vakra-âsana, ardha-Matsyendra-âsana, matsya-âsana, the locks help the muscles to remain in a condition of stretching, while in bhujanga-âsana, shalabha-âsana, dhanur-âsana, the stretching of muscles is provoked by a necessary effort to maintain the posture. This passive stretching reduces the muscular tensions and corrects therefore the tone in the muscular antagonist groups.

3. The corrective âsanas include various movements of the vertebral column:

a) front bow (bending): pascima-uttâna-âsana, hala-âsana, yoga-mudrâ.
b) back bend (extension): bhujanga-âsana, dhanur-âsana, ustra-âsana, matsya-âsana.
c) side bend (to the right or to the left): chakra-âsana kona-âsana.
d) rotation of the spine in relationship to the vertical axle: vakra-âsana, Matsyendra-âsana.
d) upside-down positions and of equilibrium (in which must be opposed the strength of gravity): sarvânga-âsana, shîrsha-âsana, viparîtakarani, mayûra-âsana, kukkuta-âsana, baka-âsana.

4. The movements of the trunk are slow and therefore there is a steady movement of the vertebrae. The deep muscles and the ligaments of the vertebral column are stretched in various degrees and in different directions. This exercise maintains flexible and elastic the spine and prevents muscle and articulation rigidity. In children of around twelve years, these âsanas can influence the growth of the vertebrae.

These âsanas develop their action helping the natural movements of all articulations, including those of the vertebral column. The blood’s circulation around the articulations increases: nourishment of the articulations is increased and rejected substances are efficiently eliminated. This prevents the stiffening of the joints and it increases their mobility. In sarva-anga-âsana, for instance, because of the particular head position (with the chin against the sternum) the arteries of the cervical zone undergo a stretching: we have therefore a soft tissues compression, of jugular veins and of the thyroid gland, with a temporary outflow of blood from the brain. When the compression ceases, we have as a reaction an increase of flow of blood: this probably provokes an effective emission of thyroid hormones.

5. An obvious observation, related to the corrective âsanas, it is that the movements of the trunk are accentuated. The action of yoga posture is focused on the vertebral column, on the visceral organs and on the nervous roots that are found in such parts of the body. The circulation is stimulated, the nerves are invigorated and they receive a better input of nourishing substances. This strengthening of nerves on the visceral level is necessary to allow the yoga practitioner to bear the energetic action of kundalinî. It has experimentally been verified that a yoga practice including the greatest possible number of corrective âsanas has as a result a balanced action of the vegetative nervous system.

6. The increase of visceral circulation and the modifications of pressure that operate in intervals on the intestines favor and maintain good health of endocrine glands in the abdominal and pelvic zone: this constitutes a good base for the nervous activity. Thanks to the pressure on the abdominal walls, the visceral organs are massaged and invigorated. Besides, during the phase of maintenance of different âsanas the abdominal hollow is submitted to variations of pressure that are reflected on visceral organs as the spleen, colon, stomach, lungs, etc. Also the different phases of breath (inspiration / expiration) which are regularly maintained during the âsana, produce variations (positive, negative or of fluctuating type) of pressure. These variations together with the stretching of the visceral muscles stimulate the vegetative nervous system through the visceral receptors and, if the cerebral cortex is not busy in this activity, personal emotional stability can be realized, maintaining at the same time an optimal visceral tone.

7. We have seen that the mental characteristics and even the personality are in relationship with the yoga pose: for example, a disappointment or a depression, provoke a bending (partial or total) of the body, while excitement (and in general a stimulating situation) provokes the extension of the body. This means that every attitude of the body is connected with emotional or psychological factors that contribute to form the personality. The postural models that characterize the corrective âsanas, when these are practiced with judgment, are able to eliminate the small structural and functional defects proper of the aforesaid (emotional and psychological) factors, so to attain a balanced and non disturbed personality. We know that postural activities depend on the muscular tone of the skeletal muscles, which is maintained on an optimal level through the cerebellum. If the corrective âsanas are practiced without effort, the cortical activity (intellect) doesn’t interfere with the functional axis cerebellum-hypothalamus, and therefore it is not possible that new emotional tensions carry out a negative action on the body. Contrarily, because of the passive stretching, the muscular tone is reduced to an optimal level, which reduces the existing emotional tensions: the yoga practitioner experiments then a pleasant mental condition of peace. Through a long practice are necessarily induced changes or corrections of the behavior, entirely in an unintentional way, thanks to the modification of the basic tone. It is possible even that the whole vision of one’s own existence is changed.

8. In the upside-down yoga postures, because of the inverted position of the body, the cardiovascular mechanisms are stimulated. The return of the venous blood to the heart becomes therefore very easy, because there is no need to win the strength of gravity: the problem of varicose veins would not exist if these positions were practiced every day. Besides this the brain is filled with blood and so the nervous tissues receive abundant contribution of nourishing substances. To prevent an excessively violent influx of blood to the brain, a new type of mechanism is established connected with the circulation in the superior part of the body. In this way it is not only held under control the intense cerebral circulation during the yoga posture, but also the blood pressure is maintained in the optimal level during the daily activity.

9. The upside-down âsanas and the balance asanas stimulate the vestibule of the inner ear (which presides to the equilibrium) and improve it’s function. To preserve the equilibrium, opposing the strength of gravity, a constant attention is necessary and a firm mind. A regular training in yoga poses of this type always gives to the mind a great steadiness and a better concentration, from the moment that the external tensions and the thought process fade away with the awareness of the equilibrium functions.

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