Stand in Mountain Pose, Tadasana
Feet root to the ground, tail roots to the heels, head rises from the tail, chest rises and arms draw down
Shift to one leg and raise the other foot in the air, knee bent
Where does your tongue go?
Is it at the roof of the mouth?
Is there hardness to the breath?
Can you feel the pinch of the pelvic floor and the tightening of the diaphragm?
This is the drawing in of the sphincter muscles that correspond to the bandhas
Are you gripping?
Step forward purposefully as if over your own arch and raise the other foot, knee bent
Is the tongue in a different place?
Is it at the bottom of the mouth?
Is there softness to the breath?
Can you feel the light lift of the pelvic floor and the soft expanse of the diaphragm?
Is this easier?
When there is too much effort, the trunk clamps down on itself and confines you.
When you try to gain space in a posture done with wrong effort, that space may not be good space but compressed space. There will be a lack of prana or grace.
When you include space when creating your pose, that space will be good. There will be a sense of prana or good flowing energy and grace. Asana is interpreted as good space.
The bandha tone comes naturally when the muscles are directed correctly.
This is a combination of sthira and sukkha which is effort and ease.
Good space during effort is described by the bandhas. The bandhas indicate internal movement of space provided by the direction of the muscles and breath.