If you remember anything about your physics classes in school, the word "vectors" probably sounds vaguely familiar. Taken from the Latin vehere, the word vector means "to carry", and so in biology it refers to animals or insects that transmit disease-producing organisms. But in mathematical circles, a vector refers to the measurement of forces as they travel in a directed line.
To apply this concept of vectors to yoga, when we stretch our spine to increase the space between each vertebra for plump and healthy discs, we are applying gentle vector forces in opposite directions to accomplish the lengthening stretches. You also may remember learning that "for every action there is an equal and opposite reaction." Therefore, when we ground downward in an physical posture (asana) and simultaneously lift upward through the crown of the head with equal force, we can stretch and lengthen our spinal column. Yes, we can actually become taller---maybe only an inch or so, but taller! This "spinal extension" also helps to clear the energy channels so that messages may be carried and transmitted freely to flow throughout the central nervous system and into the vital organs of the body. This week try using a belt or canvas strap to transfer the opposing forces of grounding and lifting as your torso bends backward while lifting into an "Assisted King Pigeon Pose" or Salamba Eka Pada Rajakapotasana. Please do not attempt this spinal stretch if you are pregnant because of the intense stretch across the abdominal wall.
To apply this concept of vectors to yoga, when we stretch our spine to increase the space between each vertebra for plump and healthy discs, we are applying gentle vector forces in opposite directions to accomplish the lengthening stretches. You also may remember learning that "for every action there is an equal and opposite reaction." Therefore, when we ground downward in an physical posture (asana) and simultaneously lift upward through the crown of the head with equal force, we can stretch and lengthen our spinal column. Yes, we can actually become taller---maybe only an inch or so, but taller! This "spinal extension" also helps to clear the energy channels so that messages may be carried and transmitted freely to flow throughout the central nervous system and into the vital organs of the body. This week try using a belt or canvas strap to transfer the opposing forces of grounding and lifting as your torso bends backward while lifting into an "Assisted King Pigeon Pose" or Salamba Eka Pada Rajakapotasana. Please do not attempt this spinal stretch if you are pregnant because of the intense stretch across the abdominal wall.
- Physically---Building upon the blogs from the last two weeks, prepare by having a long belt or strap within reach and make a loop at one end to use as a prop in this spinal stretch. Once you have relaxed for 5-6 smooth breaths in the forward bending version of "Pigeon Pose" first, and then the backward bending "King Pigeon Pose" variations, place the loop in the strap or belt around the ball of the back left foot---not the arch. With the right leg forward and rotating externally (away from center) and the right hand grounding down into the mat just under the right shoulder for support, reach the left hand back to firmly grasp the open end of the belt or strap. If there is restriction in the front hip joint, there will be more torque and pressure on the knee, so keep the front foot active and flexed to stabilize and protect the knee joint. Also, remember---easy does it!
- On the next inhalation, ground down into the right hip, buttock, thigh, AND the top of the back left foot while sweeping the right hand up to join the left in a firm grasp at the open end of the strap. Use pressure downward equal to the lifting action through the head and the right arm. A pillow under the front thigh may be necessary for support, but be very grounded downward, especially into the top of the back foot, so that the opposing force of lifting the spine through the crown of the head will transfer the energy as it rises upward to open through the rib cage with each inhalation. Remain grounded through the front hip and back foot while simultaneously lifting for spinal extension as the hands "walk" gradually down toward the grounded foot. Eventually the gaze (drishti) will be able to shift up and back to urdhva drishti. It is these opposing forces (vectors pressing down and lifting upward) that help to create the lengthening action throughout the spine, so ease into the strength of the pose.
- To increase the intensity of this advanced kneeling backbend, continue to walk the hands down strap or belt while slowly bending the knee of the back foot so that the foot is directly above the back thigh and closer to the back of the head. Remain in this intense backward bending stretch with the right leg forward for 5-6 smooth "chest breaths," Switch to the left side by exhaling both hands down to ground into the mat as the hips lift back and upward as you exhale into "Downward-Facing Dog Pose." From this basic position inhale the left leg up and back before exhaling it into "Pigeon Pose" on the left side and transition gradually into the more intense "King Pigeon Pose" with the variations. Remember, easy does it! Always allow time to rest in "Corpse Pose" (January 24, 2009 blog) for at least five minutes before completing your practice in balancing vectors.
- Mentally---Since the above variation of "King Pigeon Pose" (even with the use of props) is an intense backward bending position with an extension of the spine, it has really helped me to remain focused on the vector forces that are being transferred throughout my body as I simultaneously ground downward and lift upward. Due to the intense stretch across the rectus abdominus (a set of vertical muscles that connect from the pubic bone to the chest muscles) breathing can become shallow, so it's also important to be aware of each deep and full inhalation that fully expands the rib cage before allowing the extended exhalation to move down and out of the lungs. Remain present with each breath and again---easy does it!
- Spiritually---Remember who your heavenly Father is, as you attempt to gradually balance the two opposing forces of being grounded into the earth while reaching upward for spiritual wisdom, insight and peace. It's been said that we can be so earthly good that we're no heavenly good, and vice versa, so heavenly good that we are no earthly good. May you find a balance in your practice of grounding and lifting, and then carry that wisdom off the mat and into the world. Namaste, plf
