Dear Friends,
2 announcements before I begin discussion on the Tristana.
1. I am teaching a workshop on "Learning to Lift with Lightness" at Yoga Tree Thornhill on Saturday, Februay 4. We break down the process of lifting and floating through your practice that makes the practice lighter and brings it to a place of more focus and awareness.
2. I am co-hosting another yoga retreat with my friend Sandy McHugh the weekend of April 20-22 at Shanti B & B - http://www.shantiretreat.ca/. The weekend will consist of Ashtanga, Slow Flow, and restorative yoga. All meals and linens are included. You can sign up with me at this email address. The spots are limited and fill up quickly.
and now onto the goods . . .
Before I send out emails briefly discussing the 8 limbs of Ashtanga Yoga, I thought it pertinent to look at the Tristana (the 3 columns) of the practice, and discuss what the practice is beyond the physical level.
The 3 columns of the practice are: Breath (Ujjayi), Bandhas (Asana), and Dristi. To sustain all three of these elements in your practice is to sustain a higher level of conciousness. I will discuss these in detail, one at a time.
The Ujjayi breath does many things at both a physical and meta-physical level. According to the Ashtanga tradition, deep inhalation is called Puraka, and deep exhalation is called Rechaka. Physically, it helps to create heat in the body by pushing the blood through the veins with greater intensity. It is the process of stretching the breath and extending 'prana' or lifeforce. Mentally, it reminds the practitioner to do several things - the first is use the breath as a measurement of stress in the body. If the mind and body are stressed, the breath will shrink into small sips of air, thus tightening the muscles, decreasing blood flow, and decrease oxygen to the organs. If you lose the sense of breath, the asanas lose their purpose to heal the body. With smooth and even breath, negativity and stress evaporate. The second purpose that the breath fulfills is that it reminds the practitioner to withdraw the sense from physical reality (pratyahara - the 5th limb of Ashatanga Yoga) - listening to your own breath draws your attention inward and takes away from external sounds. This is one way to use the breath is a meditation tool. The breath can be used (though not necessarily) to remind the practitioner to use the bandhas. Correct breathing technique in Ashtanga yoga requires the engagement of the core muscles to strengthen the lower back, and it forces the intercostle muscles to open. Lastly, with more breath volume (deep and longer inhales and exhales) we increase the amount of oxygen taken in, and maximize the amount of toxins on the exhales - things like mental/emotional toxins (fear, stress, anger, jealousy) and physical toxins (metabolic waste, carbon dioxide). When these toxins remain in the body, they block oxygen and blood flow. Notice when you take in just 3 deep breaths after sitting at a desk for an hour, that you feel much better. The Ujjayi breath maintained throughout an Ashtanga practice has a much deeper cleansing effect.
Energetically, if Ujjayi breathing stimulates life force (prana), the Bandhas are used to contain and harness the prana. Bandhas are energetic 'locks' in the body that contain energy and push the prana through the nadi channels. The to think about Nadi Channels is like comparing it to accupuncture points, which stimulate energy flow through similar channels. There are 72,000 nadi channels. The first lock is Mula Bandha, or "Root lock." It occurs at the very base of the spine, and when engaged in practice, it roots the tail into place to properly support the rest of the spine. Guruji said that to engage mula bandha, one shold contract the anus. There are several theories as to how to engage mula bandha, like: pulling the tail down, lifting the pelvic floor, etc . . . my own 2 cents to add would be that one cannot begin to engage mula bandha without energizing the legs - specifically, the inner thighs. This is acheived by squeezing the inner thighs to together, no matter what asana, then contract the anus and lengthen the spine. Uddiyana Bandha is the second lock that involves engaging the transverse abdominus, which lies behind the abdominal wall and the organs. It is partially engaged with Mula Bandha.It is like a suction of the stomach towards the lower spine. It is important to strengthen the lower back and prevent injury. The third Bandha is Jalandara Bandha that is used in padmasana and pranayama.
Image of Pattabhi Jois in Downward Facing Dog - notice how deep his belly is pulled in - that is Uddiyana Bandha. Also note how the low back is rounded rather than arched - this is the engagement of mula bandha pulling the tail down.
Lastly, Dristi, which means focal point. Each pose requires the eyes remain still on one point rather than looking around at various stimuli. Like listening to the sound of Ujjayi breath, practising Dristi is part of Pratyahara and withdrawing the senses. Energetically, it helps to harness the prana which would otherwise be scattered in the body. The image I like to use to convey this thought is that of Ganesha with a mouse sitting at his feet, looking up at him. The mouse represents our desires, and how we fruitlessly chase our desires and never find satisfaction. The mouse, in Ganesha's case, is obedient to Ganesha's will. Similarly, we train the senses to obey our command, and not those of the surrounding stimuli. 
There is energetic significance of each dristi point (Navel, big toes, nose, etc . . .), but I may have to hold off until another email.
Love, peace, and blessings to you all.
Mark
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