The outer form of the asana must be present before deeper work in it begins. Just as a canvas needs to be prepared before the creative and transformative process of art can begin.
The practice starts this way (finding the outer form) and the goal is to spread the light of awareness throughout the body re-connecting us with our essential nature. Deeper practice requires sensitivity to the movement of prana within the physical and energetic body and the conscious direction of that energy.
The human body needs to seek balance through the use of opposing forces during the practice. One force is drawing into the body’s center just as gravity works (this is the inhalation) and another force is reactive, expansive energy (exhalation). The exhalation is giving back what was taken in.
With a friend write down three or four pairs of opposites. Explore their relationship and outline a skillful use of these apparent opposites.