Tests of our aims of exercising Tests of our aims of exercising
The breath rate and heart rate can be counted. In
addition the following qualities can be observed:
• quality and smoothness of the flow of breath
• relaxing thoughts with exhalation: how many
breaths can you count without becoming
distracted?
• quietness in the eyes. Feel it with exhalation:
can you maintain it with inhalation? This
aspect is very subjective, but as we include
mindfulness in exercising it is sensible to
consider this aspect.Testing balance
The gait is a non-specific balance test that can be
used regularly. More specific balance tests include:
• Romberg test (Magee 1997): stand with your
feet together and your arms down the sides of
your body. Keep your eyes open at first. If you do
not have a balance problem, close your eyes for at
least 20 seconds. Where there are serious balance
problems, medical investigation is necessary.
• Stand on one foot with the eyes open, then
with the eyes closed.
• Four-point kneeling position: raise one arm
so that it is parallel to the floor and stretch
the opposite leg also parallel to the floor (see
Chapter 6, exercise 1.14).
Compare left and right in all asymmetrical tests.Testing coordination
Finger coordination- Touch the tip of the thumb and fingertips of one
hand together quickly, one finger after the other. - Touch the thumb and fingertips of the left and
right hand together, one after the other. Start
with the right index finger on the left thumb,
then the right thumb on the left index finger.
Continue with the right middle finger and the
left thumb, right thumb and left middle finger,
right ring finger and left thumb, right thumb
and left ring finger, right little finger and left
thumb, right thumb and left little finger.
Then return until the right index finger is on the left
thumb again. Repeat this several times for a brilliant
exercise.
For a test of coordination in hip circumduction,
see Chapter 6, exercise 8.2.Testing synchronization
Synchronization can be observed within your own
body during different movements. The āsanas test
and teach how to synchronize the movements of
the legs and arms, trunk and head, trunk, legs, and
arms, or integrate all areas and all layers of the
body (see the explanations from the Yoga-Sūtras in
Chapters 1 and 2).
Synchronization with your surroundings is also
relevant, such as exercising in a group, with a partner,
moving to music, and dancing.Testing breathing
As we place a lot of emphasis on mindful exerci-
sing, it is sensible to observe and feel the quality of
the breath.
The breathing movements can be observed in a
mirror, looking at the upper chest, the costal arches,
and the abdomen. If you have the equipment to
see your back in a mirror, also look at the breathing
movement in the upper lumbar area and between
the shoulder blades. With your hands, feel the ster-
num, the upper ribs, the costal arches, the abdo-
men, the upper lumbar area, and, if possible, one
shoulder blade at a time for the breathing move-
ments. Expansion with inhalation can be measured
with a belt around the chest. Counting the number
of breaths per minute also gives information.Summary
Most of the exercises and āsanas described in
the practical sections are diagnostic tools for one
or more aims. Testing and exercising are closely
related, and become one in mindful exercising.
Various methods of measuring and document-
ing improvements can be applied. The more yoga
practitioners cultivate mindfulness and aware-
ness, the more they can refine their own diagnosis.
Observation of the posture is an important