The use of a chair for some yoga postures (asanas) is somewhat like using a crutch while a broken leg heals. Usually it doesn't have to be a permanent condition. Props are aids that allow the student to more fully experience the desired alignment, and therefore the benefits of the pose until the circumstances change. But for the chronically overweight or handicapped the chair often means the difference between experiencing the benefits of the position to some degree, or not at all!
The assistance of a chair to support the body weight is a pleasurable gift, even to those who don't truly need it but simply want to focus attention on the alignment or breathing rather than struggling to support all of their body weight. I remember the first time I experienced the ease of flowing from "Warrior I" to Warrior II" on a chair during the course of my certification to become a yoga instructor. There were actually three different all-day workshops that involved the use of a chair---"Yoga for Seniors," "Prenatal Yoga" and "Yoga for Multiple Sclerosis." "Gentle Yoga for Seniors" gave the elderly the security of a chair beneath them to assist weak muscles and joints. During my prenatal certification we learned how to situate students in their third trimester, or even earlier depending on the rate of weight gain, on a chair to find greater ease and comfort in the standing postures. Actual patients with MS from the UCLA Medical Center came to our instructional workshop and we practiced teaching the benefits of twists performed in a wheelchair or "walker." What joy to share the experiences of yoga with those who otherwise would, or could not participate!
Today's blog will focus on the use of a chair as a prop in order to experience last week's challenging position of "Upward Incline Plank" (Purvottanasana) that requires lifting all of the body weight into a gentle back bend. This week is dedicated to those students who want to appreciate the opening of the front body to counter the majority of time that we spend in seated or forward bending positions. Think about the great percentage of our time that we spend sitting to drive or ride in any vehicle, sitting to read, watch television or work on a computer, sitting, sitting, sitting, all the while shortening the muscles in the front of the body, and weakening all of the joints and muscles! With the aid of a chair most students can explore the opening of the front body by trying this week's position---"Supported Incline Plank Pose" or Salamba Purvottanasana. This "supported pose" will benefit the entire body by first increasing the circulation in the lower limbs with a few "flex and point" breath-synchronized flows. You can even be practiced at the office or on an airplane!
My prayer is that every single human being might experience the joy of releasing into the strong and trustworthy hands of the Lord by yoking/yoga-ing with Him as your daily Guru! plf
The assistance of a chair to support the body weight is a pleasurable gift, even to those who don't truly need it but simply want to focus attention on the alignment or breathing rather than struggling to support all of their body weight. I remember the first time I experienced the ease of flowing from "Warrior I" to Warrior II" on a chair during the course of my certification to become a yoga instructor. There were actually three different all-day workshops that involved the use of a chair---"Yoga for Seniors," "Prenatal Yoga" and "Yoga for Multiple Sclerosis." "Gentle Yoga for Seniors" gave the elderly the security of a chair beneath them to assist weak muscles and joints. During my prenatal certification we learned how to situate students in their third trimester, or even earlier depending on the rate of weight gain, on a chair to find greater ease and comfort in the standing postures. Actual patients with MS from the UCLA Medical Center came to our instructional workshop and we practiced teaching the benefits of twists performed in a wheelchair or "walker." What joy to share the experiences of yoga with those who otherwise would, or could not participate!
Today's blog will focus on the use of a chair as a prop in order to experience last week's challenging position of "Upward Incline Plank" (Purvottanasana) that requires lifting all of the body weight into a gentle back bend. This week is dedicated to those students who want to appreciate the opening of the front body to counter the majority of time that we spend in seated or forward bending positions. Think about the great percentage of our time that we spend sitting to drive or ride in any vehicle, sitting to read, watch television or work on a computer, sitting, sitting, sitting, all the while shortening the muscles in the front of the body, and weakening all of the joints and muscles! With the aid of a chair most students can explore the opening of the front body by trying this week's position---"Supported Incline Plank Pose" or Salamba Purvottanasana. This "supported pose" will benefit the entire body by first increasing the circulation in the lower limbs with a few "flex and point" breath-synchronized flows. You can even be practiced at the office or on an airplane!
- Physically---First, be sure that your chair is a reliable support device by grounding it securely on a carpet, or be sure the lock is secured on the walker or wheel chair.to prevent this prop from sliding out from under your buttocks just when you need it the most! Now you can safely sit tall on the front edge of the chair, walker or ottoman with the heels of the hands pressing into the seat on each side of the hips and fingers draped over the edge (thumbs pointing forward), and extend both legs straight out from the hips in front. Inhale deeply while grounding the sit bones into the chair and extending upward through the crown of the head as the legs extend through the flexed heels of both feet. At the top of the inhalation, lift the pelvic floor and abdominal muscles and engage all the muscles in both legs, hugging muscle to bone for support and thereby increasing the circulation of blood and lymphatic fluids. During a long exhalation, press the tail bone down and forward in a reverse tilt of the pelvic basin as all ten toes point (especially the two "big toes") and press them evenly into the floor in order to rotate the legs internally toward the center. At the end of the exhalation, allow the chin to slowly lower toward the lifted chest as the shoulders relax and roll down the back of the body.
- When you feel ready to explore the effort of the full "Supported Incline Plank Pose" just slide both hands back along the edge toward the back of the chair, about 8-10 inches, as you inhale. Be sure to engage your core muscles at the top of the inhalation for the necessary spinal support, and then exhale while pressing into both hands and feet to lift the hips as high above the edge of the chair as possible. If possible, release the head slowly back to rest on the chair back, and then press the shoulders down and away from the ears as the tail bone is pressing down toward the feet. After several counted breaths---it doesn't matter how many at first---exhale the buttocks slowly onto the chair, making sure that it has remained stable, and then fold forward into a relaxed seated forward bend as you slide the tail bone toward the back of the chair.
- Mentally---Keep the mind focused on small movements like the internal lifting of muscles and the three-dimensional expansion of the chest during each victorious ujjayi breath. Release all self-judgments about how high the hips have lifted from the support! Remain focused on maintaining an easy and smooth rhythm of breathing that is coordinated with the lifting and opening of the front body. Extend and expand as you inhale energy (prana) in and up through the body. Smile to relax the facial muscles as you exhale and release all expectations and judgments. Bring your awareness into the gift of having a prop beneath your body to assist and make possible this experience of opening the heart and baring the throat. Be vulnerable and enjoy it!
- Spiritually---When using any prop for assistance to hold or sustain yoga positions, remember that it is necessary and helpful for everyone to lean on something or someone during challenging times. Let go of your ego to experience gratitude for the support provided, and use it to become strong with regular practice called abhyasa!
My prayer is that every single human being might experience the joy of releasing into the strong and trustworthy hands of the Lord by yoking/yoga-ing with Him as your daily Guru! plf
