Sometimes it's difficult for adults to let go of the inhibitions of the ego and self image long enough to experience the kind of joy that can be seen in children's playgrounds around the world. This week I challenge you to experience the joy of a child during your yoga practice. Remember when we used to roll around on the floor using our bodies to entertain us, flipping our feet over our heads just because we could. Now that we're older we may need to prepare those creaky muscles and joints before moving into this week's targeted pose called "Embryo-in-the-Womb Pose" or Karnapidasana.
Please do not attempt this inverted position if you are pregnant or experiencing diarrhea!
- Physically---After a few warm-up rounds of "Salutations to the Son" (See the May 2009 blogs.) spend time relaxing the hips and back body in several poses that are designed to stretch the back of the legs (See July 20, 2009 preparations.)
- "Embryo-in-the-Womb Pose" or Karnapidasana can be safely practiced if the above poses are performed FIRST. From a "Seated Forward Fold" called Pachimottanasana, return to the upright "Staff Pose" or Dandasana by drawing in a deep breath (through the nose only) and then lift the internal locks (pelvic floor and abdominal muscles) to provide support for the spine. It may be helpful to place a folded blanket on the floor behind you so that as you roll backward the top of the shoulders will align with the upper edge of the blanket. During the long exhalation press both palms into the floor beside the hips and roll slowly onto the upper back with the straight legs perpendicular and extending directly above the hips. Remain in this transitional position for 2-3 smooth breaths before drawing in the pelvic floor and abdominals during an exhalation, pressing the arms into the floor and then lifting the hips up and over the shoulders with the straight legs extending over and beyond the head into "Plow Pose" or Halasana (See the October 5th, 2009 blog.) Remain in "Plow Pose" with the toes grounding into the floor (or a block or a chair) and the hands pressing into the lower back to help lift the hips upward for 3-5 smooth breaths. Then slowly exhale the knees down to the floor outside of the ears and squeeze them inward as you close your eyes to gaze inwardly.*
- If there is no fullness or pressure felt on the head, and if the breath remains calm, inhale and release the arms overhead and untuck the toes to fully rest the knees and arms on the floor for a more intense compression in the abdomen and a deeper stretch of the spine. If the breath is still smooth and relaxed the arms may be folded behind the knees with the hands cupping the elbows. Only remain in "Embryo-in-the-Womb Pose" (sometimes referred to as "Knee-to-Ear Pose") for as long as the breathing is comfortable, steady, and even, which may be for only 30 seconds or 5 breaths. The curve at the back of the neck remains intact and concave, never flattened!
- Exit the pose very carefully as soon as there is any physical discomfort in the body or breath, by straightening the legs back into "Plow Pose" and then slowly rolling down into "Corpse Pose" one vertebra at a time. Relax in this restorativel position for at least 5 minutes!
- Mentally---Once the body has reached your most intense version, in other words your "edge", of "Embryo-in-the-Womb" or Karnapidasana, it is advisable to close the eyes and turn your gaze (drishti) inward (pratyhara) to become immensely aware of the quality of each breath. Pay close attention to the child-like joy that you may experience as you relax in this practice.
- Spiritually---This embryonic position has brought me great joy and I think it's because I enjoy thinking of all the physical benefits (increased circulation in the trunk, heart, legs, and abdominal organs) AND the spiritual process of focusing on the Lord's very real presence "...in whom is all my delight." Before you practice this week's "Embryo-in-the-Womb Pose" read all of David's Psalm 16 to experience "the fullness of joy."
Enjoy being a child again! Namaste, plf
