Contraindications: Prenatal or postnatal students should wait until released for exercise by your medical doctor, 4-6 weeks after vaginal delivery.
- Physically---Lie on your back on a flat solid surface, such as a thinly padded floor, with the back of the legs actively pressing into the floor and extending straight out from the hips. While exhaling the chin toward the expanded chest, extend through the heels of the feet and press the sacrum---the triangular-shaped bone just above the tail bone---flat against the floor. Be sure that the natural lumbar curve in the lower back is not flattened onto the floor or lifted too high in a "swayback" position. Check this by slipping only the fingers of one hand under the waist to the center of the spinal column as a measure for a healthy curve.
- "Upward Extended Legs" (Urdhva Pasarita Padasana) To protect and support the lower back, become aware of engaging the energy locks within the body called bandhas. Practice this advanced synchronization only after establishing a smooth and steady rhythm to the breath by moving the straight arms over the head on inhalations to monitor the flow of energy into and up through the body, and then lowering them to the sides of the body on exhalations. On the next inhalation, orchestrate the lifting of the arms with the lifting of the pelvic floor muscles upward from the base of the spine (called the "root lock" or mula bandha in Sanskrit) and the lifting of the abdominal muscles along the front and side of the body (called the "flying up locks" or uddiyana bandha.) At the top of the "in breath" stretch the torso by extending actively through spread fingers and toes. To maintain the heat energy within the torso, exhale while lowering the chin toward the chest---in the "chin or throat lock" called jalandhara bandha---and the arms back to the sides. Release the three energy locks or seals only at the end of each exhalation to prepare for the next "breath of life" into the body.
Practice synchronizing the "root locks" during each inhalation and the "throat lock" at the beginning of each exhalation until this becomes rote in order to strengthen and protect the lower back while the weight of both legs is being supported. The "core" internal muscle groups will be strengthened and toned by engaging and releasing them continually within the cycle of each breath, resulting in greater control of the posture and pelvic floor.
Begin the "Upward Extended Leg Pose" by inhaling the straight arms overhead while engaging the abdominals, side waist and pelvic floor muscles. Then interlock the thumbs, engage the knees and strongly press the sacrum into the floor before lowering both actively extended legs from above the hips to a position 1/3 of the way down toward the floor. Hold this "Extended Leg" position for 10-12 Kapalabhati breaths with vigorous exhalations, and all three energy locks fully engaged. This is called Maha Bandha or "The Great Lock" because all three locks are engaged simultaneously. Maintain a smooth rhythm to the breathing while the locks remain engaged. During an exhalation lower the actively extended legs down 2/3 of the way toward the floor for 10-12 more Kapalabhati breaths. Repeat only as strength and energy allow, practicing truthfulness (satya) about your limits.
End in the restorative "Corpse Pose" called Savasana. Finally exhale both legs slowly to the floor, and rotate the thighs externally (away from center) with the relaxed toes pointing away from each other. Release the arms down to the sides, but away from the ribs, and allow the fingers to curl up softly and the eyes to close lightly. While inhaling press the back of the wrists and elbows into the floor to slightly raise the shoulder blades from the floor enough to lower the top of each shoulder blade first, and then rolling down to the bottom tips, while the chest remains fully expanded. Swallow to release tension in the mouth and jaw, resting the tip of the tongue softly on the upper palate, and begin to focus the attention on how wonderfully our bodies have been made. - Mentally---Practice yoking body, mind and breath by focusing the attention on abdominal breathing with one hand resting on the lower abdomen to monitor the rising and falling, while the other hand is just below the ribcage to monitor the flow of prana as it rises upward and into all areas of the lungs. At first, pay attention only to the smooth flow of each breath and how it moves throughout the body supplying energy and vitality. Then practice deepening each inhalation by extending both arms over the head and onto the floor above with the palms facing upward and hook just the thumbs together, if possible. Now emphasize each exhalation with a smooth but vigorous release of consumed energy (apana) with the mouth closed in a breathing practice called Kapalabhati Pranayama that is helpful during strenuous weight-bearing postures like the one to follow below.
- Spiritually---Read the apostle Paul's wisdom on the subject of exercising the physical body in his letter to Timothy: "For bodily exercise profiteth little; but godliness is profitable unto all things, having the promise of life that now is, and of that which is to come." (I Timothy 4:8, KJV) Keep the mind focused on the gift of each breath and body sensation as you practice yoking with your Creator. As the arms are lifting overhead with each inhalation think about bringing more "godliness" into your life. While lowering the arms straight beside the body, exhale and release self-seeking thoughts and desires.
