From the time I was a small child, I looked forward to summer. What a joy to awaken before dawn and know that the daylight hours will continue long after the evening meal. Activities seem to draw us outdoors where brilliant colors erupt in gardens, birds tweet and twitter their merry songs, and the soft serenade of evening crickets join in the chorus that celebrates life in full bloom! Thank God that you're alive!
This coming weekend officially welcomes the summer season in the northern hemisphere, and it's time to take your yoga practice outdoors. That means take your blanket or mat out and away from the doors that shut out the sights and sounds of summertime. The soft sands of the nearest beach is an ideal spot to practice "the splits," as we used to call "Monkey Pose" or Hanumanasana. If a beach is too far away, you can always improvise in a large sandbox at a children's park. If you feel that you're "not flexible enough" remember that flexibility is not a requirement to practice yoga because there are always safe variations and modifications for every position. If you practice "Monkey Pose" regularly you'll be able to delight in your newfound flexibility and greater strength! This pose is wonderful cross-training for any sport that involves running or sprinting because it relaxes and strengthens the abductor muscles.of the thighs. So don some lightweight, nonrestrictive clothing and head to the beach. Summertime is time to blossom and enjoy God's amazing rhapsody with a merry heart!
This coming weekend officially welcomes the summer season in the northern hemisphere, and it's time to take your yoga practice outdoors. That means take your blanket or mat out and away from the doors that shut out the sights and sounds of summertime. The soft sands of the nearest beach is an ideal spot to practice "the splits," as we used to call "Monkey Pose" or Hanumanasana. If a beach is too far away, you can always improvise in a large sandbox at a children's park. If you feel that you're "not flexible enough" remember that flexibility is not a requirement to practice yoga because there are always safe variations and modifications for every position. If you practice "Monkey Pose" regularly you'll be able to delight in your newfound flexibility and greater strength! This pose is wonderful cross-training for any sport that involves running or sprinting because it relaxes and strengthens the abductor muscles.of the thighs. So don some lightweight, nonrestrictive clothing and head to the beach. Summertime is time to blossom and enjoy God's amazing rhapsody with a merry heart!
- Physically---Although the warmth of summer will help your muscles and joints to move into this advanced seated split, you would probably benefit from a few rounds of "Salutations to the Son" (see the three blogs from May 2009) before entering "Monkey Pose" or Hanumanasana. Even a game of volleyball or bocci ball before attempting this demanding position will serve to increase circulation in the muscles and joints.
- The easiest way to enter the pose is to kneel on your blanket or yoga mat, or kneel directly on the sand. If you know that the front and back of your thighs are tight, you can begin to build your props with the sand on either side of your hips for support, creating mounds or blocks of sand. OR for a challenge, you may lunge directly into the split by exhaling the right leg forward between the hands from "Downward-Facing Dog" (December 14, 2009 blog). With a long and slow inhalation (through the nose only) lift up and extend through the spine while engaging the pelvic floor and abdominal muscles to support your torso at the top of that in breath. Keep both hands on the sand shoulder-width apart and slightly forward. Then exhale slowly and mindfully as the right leg slides straight forward along with your hips and torso, pushing through the heel of the right flexed foot until the back left leg is straight, with the top of the left knee pushing down into the soft sand. This soft base helps to protect the vulnerable knee joint, while the sand forms a support for the hip and buttock of the forward leg. Do not force the legs into a straight line before they are ready!
- It may take weeks of regular practice before the hip and the back of the knee of the forward leg will rest comfortably on the sand or floor. When the front and back thigh muscles have lengthened to this point you may want to engage your bandhas (pelvic floor and abdominals) at the top of an inhalation. Then exhale to bring your hands into anjali mudra (the prayer gesture) and rest them over your "merry heart." More advanced students may choose to lift both arms on an inhalation to straighten them above the head with the hands in prayer position.
- Hold "Monkey Pose" on the right side for 8-10 breaths---It takes at least that long for the belly of the large thigh muscles to relax and lengthen---before switching to extend the left leg forward. For me, the easiest and safest method of coming out of the split is to slowly exhale the hands back under the shoulders to support the upper body while rolling onto the outer front hip to bend the front knee and bring it back under the right hip. Then inhale, draw up the locks (bandhas) and press the left heel forward to hold "Monkey Pose" for 8-10 smooth breaths on the left side.
- Mentally---Remember to pay careful attention to your body sensations and stop at the maximum point of resistance in the muscles and back hip before pain or injury! Use the end of each exhalation to release the back of the front thigh (hamstrings) and the top of the back thigh (quadriceps and iliopsoas) Always relax in "Corpse Pose" (January 24, 2009 blog) after practicing, and if you're outside, take time to notice and enjoy the fresh air and sounds of nature as you just breathe those slow, smooth breaths.
- Spiritually---In order to lead a healthy and balanced life it so important to feed your heart and soul with a few hours of outside activities under the expansive skies. You'll discover for yourself that God's Word is true when it says that merriment is better than any medicine. Try not to experience any guilt when you take a day off to go to the beach for fun and games. Be grateful that you are able to do what you can do. Open your heart to joy! plf
