We remembered to set our clocks ahead, and not back, this past weekend because of the helpful expression that we learned in elementary school, "Spring forward and fall back." This little phrase is intended to prevent confusion about observing Benjamin Franklin's concept of "daylight savings time" with the intention of getting more waking (and working) hours from our sun. So from last Sunday morning until the fall when we turn the clocks back, if we (in the northern hemisphere) set our alarms for six in the morning, it's really only five o'clock sun time. Thus the sun only appears to rise an hour earlier on clock time, which encourages us to awaken sooner to get planting. To compound this challenge of awakening before the sun, we must keep getting out of bed earlier and earlier until we pass the longest day of the calendar year on June 21rst in the northern hemisphere (December 21rst in the southern hemisphere.) This review of our elementary science classes reminds us that the hours of daylight are growing longer as we approach the summer solstice due to the earth's tilt on its axis as it revolves around the sun. But the bottom line is that from now until June 21rst we will have to go to bed earlier so that we can rise earlier. Remember the little ditty, "Early to bed, early to rise, makes a man healthy, wealthy and wise." (No promises, here!)
Ancient yoga traditions had man awakening to greet the sun in a series of Surya Namaskars ("Salutations to the Sun") with the body, mind and breath all joining in a meditative flow to bow and acknowledge the sun god. (For detailed descriptions of each position please read my three blogs from April 27th through May 11th, OR log onto yogajournal.com/livemag.). While it is indeed respectful to acknowledge the ancient roots of this yogic tradition, to me it feels very much like idol worship to call the sun itself sacred, rather than bowing in devotion to acknowledge the Creator of the sun. These "salutations" through the intensely physical, breath-synchronized flow of twelve postures (asanas) can only be infused with heartfelt devotion and gratitude when we come know the God who loved us enough to create the light and life-giving sun for us in order to meet all of our needs. This Creator of the sun then demonstrated His love for us by humbly living among us as one of us, and then loving us enough to suffer and die for us. Here begins the intense "leap of faith" that stretches our faith muscles all around, just like this week's intense stretch called Parsvottanasana. This back and forth flow is safe for prenatal students only if it is practiced with mindfulness and respect for the baby's space while in utero. This means not forcing or pressing the abdomen onto the front thigh, or over-extending in the gentle back bend.
(Ecclesiastes 11:7, KJV)
"...the Father...Who hath delivered us from the power of darkness, and hath translated us into the kingdom of His dear Son; in whom we have redemption through His blood, even the forgiveness of sins; Who is the image of the invisible God, the firstborn of every creature; For by Him were all things created, that are in heaven, and that are in earth, visible and invisible, whether they be thrones, or dominions, or principalities, or powers; all things were created by Him, and for Him."
(Colossians 1: 13-16, KJV)
"How long wilt thou sleep, O sluggard? When wilt thou arise out of thy sleep? (Proverbs 6:9, KJV)
I challenge all readers (and myself) to practice getting up before the sun---every morning---and devote your yoga practice to the process of yoking with your Creator....plf
Ancient yoga traditions had man awakening to greet the sun in a series of Surya Namaskars ("Salutations to the Sun") with the body, mind and breath all joining in a meditative flow to bow and acknowledge the sun god. (For detailed descriptions of each position please read my three blogs from April 27th through May 11th, OR log onto yogajournal.com/livemag.). While it is indeed respectful to acknowledge the ancient roots of this yogic tradition, to me it feels very much like idol worship to call the sun itself sacred, rather than bowing in devotion to acknowledge the Creator of the sun. These "salutations" through the intensely physical, breath-synchronized flow of twelve postures (asanas) can only be infused with heartfelt devotion and gratitude when we come know the God who loved us enough to create the light and life-giving sun for us in order to meet all of our needs. This Creator of the sun then demonstrated His love for us by humbly living among us as one of us, and then loving us enough to suffer and die for us. Here begins the intense "leap of faith" that stretches our faith muscles all around, just like this week's intense stretch called Parsvottanasana. This back and forth flow is safe for prenatal students only if it is practiced with mindfulness and respect for the baby's space while in utero. This means not forcing or pressing the abdomen onto the front thigh, or over-extending in the gentle back bend.
- Physically---After completing several breath-synchronized rounds of "Salutations to the Son" (completing at least two Surya Namaskara A and one Surya Namaskara B with "Warrior I Pose" from the January 4th blog), those winter feelings of sluggishness will hopefully be transformed into a sense of lightness and well being. Then you'll be prepared physically for this week's targeted position, which may be integrated into the vinyasa flow of Surya Namaskara A or B directly from the "Downward-facing Dog Pose."
- After exhaling into "Downward-facing Dog Pose", on an inhalation gaze forward to the right thumb (angusta ma dyai drishti) as the right foot lunges or "springs forward" to land between the hands at the top of the mat. The back foot pivots toward the front so that the hips may align squarely over the front extended leg. Then inhale while looking straight ahead at the tip of the nose (nasagrai drishti) in order to extend the spine, while slowly attempting to straighten the front right leg to your personal "edge" before pain. On the next exhalation, hug muscle to bone on both legs as the right hip pulls gently down and back during the exhalation to ground both hands and feet into the mat. If the right hamstrings are too tight and resistant, the front knee may be kept slightly bent at first, and the hands may press into blocks aligned right under the shoulders to raise the torso and decrease the intensity of the stretch in the right front leg.
- Over an extended period of time, several breaths or several weeks, using deep ujjayi (victorious) breaths, the hamstrings of the front leg with gradually soften and release so that the fingertips, and then the heels of the hands, may move to the floor. Three-dimensional inhalations into the chest and ribs will help to extend the spine as the tail bone pulls back from the crown of the head. Exhaling into the abdominal region, especially the pelvic floor and the "sit bones" will help to ground and stabilize this intense stretch. Because the gluteus maximus muscles of the front hip are especially stretched in this flexed position, it helps to keep the core muscles (the bandhas or locks) engaged for support during the stretch. Never force the body into a deeper version of this, or any other intense stretch, than it is ready to hold. Rather think of easing slowly and gradually into a new "edge" by directing the breath to tight and resistant muscles and joints. Be sure to feel your body, especially the ribcage, as you focus on bringing each breath fully into all four corners of the lungs, and then release any hip and thigh tension as the torso bows to lower toward the front extended thigh.
- Remain in this intense asymmetrical, forward bending stretch called Parsvottanasana for several smooth but deep breaths before exhaling to lower into "Child's Pose" or back to "Downward-facing Dog." Then inhale to "spring forward" with the left foot for an intense stretch of the left side. Next week's blog will explain the second part of the full version of Parsvottanasana, which will be a back and forth flow between intense forward and backward bending postures. These will not be intense for prenatal students, who will use props and modified variations to respect the safety and the space of the fetus. Always schedule time to rest in "Corpse Pose" for at least five minutes before heading off the mat and into your world.
- Mentally---Mindfully use each inhalation to ground both feet evenly into all four corners and both hands while extending through the ribcage and spine. The exhalations may offer release of all effort while allowing the muscles of the front hip and thigh to soften and expand as the torso releases and bows toward the front thigh. Integrate your mind and body by thinking of the bowing action as a letting go and letting God.
- Spiritually---It's a challenge to infuse your practice of "Salutations to the Son" with the duel intention of warming the muscles and joints, as well as a "meditation in motion" to exhibit devotion to the one and only God who loves us and sees all of our needs. This is accomplished when you connect your body, mind and breath with gratitude to the God who made you and knew you before you were in your mother's womb. Stay focused on the multi-dimensional purposes of each segment of each breath---inhaling to receive the gift called the "breath of life" while stretching and reaching toward God, and then exhaling to release and bow in submission to a loving Creator.
(Ecclesiastes 11:7, KJV)
"...the Father...Who hath delivered us from the power of darkness, and hath translated us into the kingdom of His dear Son; in whom we have redemption through His blood, even the forgiveness of sins; Who is the image of the invisible God, the firstborn of every creature; For by Him were all things created, that are in heaven, and that are in earth, visible and invisible, whether they be thrones, or dominions, or principalities, or powers; all things were created by Him, and for Him."
(Colossians 1: 13-16, KJV)
"How long wilt thou sleep, O sluggard? When wilt thou arise out of thy sleep? (Proverbs 6:9, KJV)
I challenge all readers (and myself) to practice getting up before the sun---every morning---and devote your yoga practice to the process of yoking with your Creator....plf
