Standing Straddle with Spinal Flexion Twists

In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath. Although this position is safe for prenatal students, reduce the number of breaths to one or two in each phase in order to limit the amount of time in a forward bend.

A flexible spine may help to increase the quality of life and prolong the negative effects of aging. There are 31 pairs of spinal nerves that exit from the spinal cord and carry vital signals to and from the brain. Any blockage caused by pinched nerves will impede the free flow of energy and these signals to and from the brain, and therefore prevent communication with all organs throughout the body. If time permits it would be beneficial to warm up with the last two positions described in the two previous posts---the unilateral "One-Leg Twist" positions followed by "Lying-down Eagle Pose" on each side. After five to ten minutes of deep breathing in these positions to release muscle tension along both sides of the spinal column, begin this week's position, "Standing Straddle with Revolved Spinal Twists" (Parivtta Pasarita Padottanasana in Sanskrit) with the intention to continue increasing length and flexibility in the spine. This increased flexion will allow for a faster, more fluid swing of golf clubs or a baseball bat, so get practicing!

• Physically---Standing tall at the top of the mat with feet hip width apart and the arms resting beside the hips (palms facing forward to prevent slumping shoulders) begin by sweeping the arms upward over the head on a long and deep inhalation while extending up through the crown of the head and lifting the pelvic floor and abdominal muscles. Begin to slightly bend the knees as the exhalation begins, and then slowly step the right foot out toward the back of the mat as the left foot pivots toward the right side of the mat. As the arms lower to shoulder height with the palms facing upward, the wrists will align directly over the toes, which are pointing straight ahead (toward the right, long side of the mat.)
  
• Inhaling, sweep the hands and the gaze back up to meet above the head while lifting the thigh muscles and kneecaps, hugging the muscles onto the bones for skeletal support. With the "root locks" around the core engaged at the top of the inhalation, slowly exhale while lowering the hands onto the hips (fingers forward) and bend forward to encourage the forward tilt of the pelvic basin by lifting the tail bone up and away from the heart. Inhale and pivot the toes slightly toward one another, and exhale to press into the big toes and lift through the inner arches, creating an internal spiral (toward the center) or rotation of the thighs. Remain in this "Standing Straddle Split" (Pasarita Padottanasana) with a forward bend for 3-5 breaths allowing the weight of the head (13-15 pounds) to gently draw the torso downward between the thighs while extending down through the crown of the head. Gaze softly toward the navel.
  
• While inhaling, release the hands from the hips to interlace the fingers over the back in a "Forward Fold" with a "Chest Expansion" for 3-5 breaths.
  
• When you're ready to begin the "Standing Straddle Twist" to the right, keep the right hand stretching up toward the ceiling with the pelvic floor and abdominals engaged, and then exhale the left hand on top of the right foot and shift the gaze from the navel over the right shoulder to the right thumb. Remain in this spinal twist to the right for 3-5 breaths, making effort to reach the right "active hand" higher during each inhalation, and then relaxing the torso toward the right inner thigh during each exhalation.
• To switch the twist to the left side, exhale the right hand down onto the top of the left foot, and then inhale the left hand directly over the left shoulder with the gaze following up to the left thumb. Remain in the twist to the left for 3-5 breaths before switching sides again.
  
• In order to warm the muscles along the spine and increase the flow of body fluids to massage the spinal discs, slowly switch the left hand back onto the right foot while exhaling, and then extend the right hand up over the right shoulder while inhaling. Continue to swing or slowly twist back and forth from right to left foot, moving slowly with the breath, back and forth in these "Standing Straddle with Spinal Flexion Twists," keeping both feet firmly grounded into the mat for stability.
  

• Mentally---During all breath-synchronized movements, called vinyasa flow, keep the mind occupied in the present moment by inhaling into each stretch and then releasing tension at the end of each exhalation. Pay close attention to the resistance in connective tissue and muscles by moving slowly and mindfully into each body sensation to the place of maximum sensation before pain. Actively send the breath to any areas where tension is experienced. While bending forward, focus the attention on tipping the hips forward and lifting the tail bone upward to maintain the integrity of the concave lower back. "Standing Straddle Split with a Forward Bend" also extends and develops the hamstrings at the back of the thighs and the inner abductor muscles. While switching back and forth from right to left in a move that mimics the swing of the golf club or a baseball bat, pay close attention to the grounding action by pressing into the inner feet and big toes to emphasize the internal rotation of the thighs.

• Spiritually---To add a spiritual spin on all standing postures, but especially these "Spinal Flexion Twists," the feet must be grounded firmly with muscles hugging bones in order to prevent losing the firm foundation from which to twist. On a spiritual level, having a firm foundation is vital to remaining faithful to God's purposes for our life. For the Christian walk, we are to be grounded in the inspired Word of God, found in the Bible. As the apostle Paul reminded the early church in Colossus: " If ye continue in the faith grounded and settled, and be not moved away from the hope of the gospel, which ye have heard, and which was preached to every creature which is under heaven...." (Colossians 1:23, KJV)

I pray daily for all my registered "followers"...that your faith may not waver or suffer from doubts, disobedience or the distractions that the world is continually presenting in so many creative venues. I also want to encourage all readers of my blog to register by clicking on "Follow this blog" in the right hand margin so that I may add you to my daily prayers. Please feel free to "comment" on each blog or email requests to me. May God keep you strong and faithful in His loving care....plf

Internal Hip Rotation (continued for golfers)

Contraindications: Again, those with herniated discs or chronic back pain should consult a doctor for permission before attempting these positions. Also, prenatal students should not spend any extended period of time (more than a few seconds) lying on the back or performing deep twists such as described in this week's post. [If requested by a "follower," I will post the instructions for safe and gentle prenatal twists in the future.]

In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath.

This week's pose, "Lying-Down Eagle Pose" (Supta Garudasana in Sanskrit,) emphasizes internal hip rotation and is intended to help all golfers who want to increase the power in their drive by improving flexibility in the spine. With the "Match Play Championship" in full swing (...couldn't resist the pun!) and the "Masters" coming up, try practicing last week's post describing a "Lying-down Twist" before this week's "Internal Hip Rotation" at least every other day and watch your drives sail twenty to thirty yards longer. (My husband suggested that you send me money if this actually works! Just kidding. He's the comedian in the family.)
Carefully read and visualize this internal hip rotation before attempting to add it to last week's twisting posture. While lying on the floor or a very firm, but padded surface, as you practice the "One-Leg Lying-Down Twist" (sometimes referred to as a "Windshield Wiper") that is described in last week's post continue to deepen the internal rotation (toward the center) of each hip unilaterally (one side at a time.) Please proceed with caution and mindful awareness of every body sensation.

• Physically---While the right foot is resting just above the left knee of a straight leg and stabilized in a twist to the left side of the torso (with the pelvic floor and abdominals engaged to protect the sacroiliac joint), slowly slip the outer right toes of a flexed foot under the outer left knee during an exhalation. Then while drawing in a deep, three-dimensional breath, roll onto the back and bring both arms overhead with the palms facing upward. Draw up the pelvic floor and abdominal muscles at the top of the inhalation and press the sacrum (the flat, triangular-shaped bone just above the tail bone) into the floor, but not the back of the waist (the lumbar back.) Then exhale the arms up and over the torso, crossing the right elbow under the left and placing the backs of the hands together and bringing them to rest on the forehead. Some students without prior shoulder injuries may be able to intertwine the wrists and place the fingers of the lower right hand into the palm of the upper left hand. To deepen the internal rotation of the hips, proceed by slowly sliding the outer edge of the right foot down and under the outer left leg with each exhalation. During the last 3-5 breaths slip the outer right flexed foot just under the outer left flexed foot and straighten both legs during exhalations while rotating them internally toward one another. If this progression creates any discomfort in the lower back or a sensation close to pain, slowly come out of "Lying-down Eagle Pose" immediately by inhaling both knees toward the chest. Then exhale the left foot onto the right extended leg to cautiously repeat the instructions on the opposite side. Unilateral yoga poses help us to discover which side of the body has problems or issues, and this knowledge can be the beginning of a healing process.
  
• Mentally---Mindfully remain in each variation of this internal hip rotation for a minimum of two breaths at each "station," paying close attention to the rhythm of the breath and the body sensations around tissue that surrounds the sacrum just above the tail bone called the sacroiliac joint. Practice truthfulness (satya) by accepting your limitations and recognize the place of maximum sensation before pain. In order to avoid injury, never attempt to deepen a pose before the body is physically prepared and ready.
• Spiritually--- It has been said that "the road to hell is paved with good intentions." When practicing all twisting yoga positions with a spiritual intention, it's helpful to remember the physical struggles that even the apostle Paul had with his own double-mindedness. He expressed this battle of the will so clearly in his letter to the church in Rome: "For the good that I would I do not; but the evil which I would not, that I do....Who shall deliver me from the body of this death? I thank God through Jesus Christ our Lord. So then with the mind I myself serve the law of God; but with the flesh the law of sin." (Romans 7: 19, 24-25, KJV)

When trying to chase darkness from a space, willing it to leave is an exercise in futility. But bring a candle into the room and the darkness is gone. So when attempting to will something negative out of your life, try the method of replacing it with something positive. A spiritual yoga practice of twisting positions can strengthen more than your golf swing. Swing loose! Namaste, plf