Some people ease cautiously into their fears with determination and others dive right in, throwing caution out the door. Quite a few of my yoga students approach inversions (feet in the air) with trepidation. Headstands and shoulder stands are not the ordinary and usual positions of the body. They present an upside down and opposite point of view so only the most adventurous souls are comfortable turning things around and upside down.
Change can be frightening since it often requires that we abandon the ordinary and move out of a familiar comfort zone. If you're uncomfortable with your feet way above your head in an inverted position, try practicing with just one foot at a time, way up there! To attempt this week's inverted posture called "One-Leg Shoulder Stand" or Eka Pada Salamba Sarvangasana, place a prop such as a chair or low stool behind your head if you're not flexible enough to extend even one foot up above your head while the other foot is grounded on the floor in "Plow Pose" (See October 5, 2009 blog.) Inverted postures (asanas) are not considered safe for prenatal students, nor beneficial for those with hypertension, diarrhea, or menstruation.
(Isaiah 55:8-9 KJV)
Want to turn your life upside down. Start believing and trusting the sovereign God of the universe. Develop a daily relationship by yoking with His Spirit within you. plf
Change can be frightening since it often requires that we abandon the ordinary and move out of a familiar comfort zone. If you're uncomfortable with your feet way above your head in an inverted position, try practicing with just one foot at a time, way up there! To attempt this week's inverted posture called "One-Leg Shoulder Stand" or Eka Pada Salamba Sarvangasana, place a prop such as a chair or low stool behind your head if you're not flexible enough to extend even one foot up above your head while the other foot is grounded on the floor in "Plow Pose" (See October 5, 2009 blog.) Inverted postures (asanas) are not considered safe for prenatal students, nor beneficial for those with hypertension, diarrhea, or menstruation.
- Physically---This week's inversion will be much more comfortable if the back of the body is warmed and loosened with 3-5 rounds of "Salutations to the Son" (described in the April 27-May 11, 2009 blogs) followed by "Staff Pose" to a "Seated Forward Fold" (described in July 20, 2009 blog). Once the back of the body has been warmed and relaxed, inhale deeply to ground both hands into the floor beside the hips, draw up the pelvic floor and abdominals (mula bandha and uddiyana bandha) at the top of the inhalation, and then exhale both feet back and over the head into "Plow Pose" (See the October 5, 2009 blog) with both sets of toes pressing into the floor. If the back of the thighs (hamstrings) are too tight to reach the floor, press them into the seat of a chair or stool that was placed about two feet behind the head while in the seated "Staff Pose."
- Move into a "One Leg Shoulder Stand" (Eka Pada Salamba Sarvangasana) from "Plow Pose" by first supporting the back with both hands on the back ribs just under the shoulder blades (fingers pointing up toward the hips) and ground the upper arms, the back of the head and the shoulders (NOT the neck) into the floor at the top of an inhalation. During the exhalation draw in the pelvic floor and abdominals to support the spine as the left leg lifts straight up over the hips. Use long and smooth inhalations but rigorous exhalations (kapalabhati breaths) with the locks (bandhas) engaged and the leg muscles spiraling inward toward the center. Press the ball of the lifted foot higher for 3-5 rigorous exhalations before exhaling the left foot back to the floor or chair, Inhale slowly and engage the locks before exhaling the right active foot above the hips and now remain with the left leg straight and grounded and the right one lifting for 3-5 rigorous exhalations. Hug the leg muscles to the bones to keep both legs as straight and extended as possible.
- To safely release from the "One Leg Shoulder Stand" inhale to release both arms back to the floor, palms facing down and thumbs interlaced, and then during a long exhalation release the back to the floor from the top of the spine down to the tail bone, moving through the deep "Forward Fold" called Paschimottanasana. (See the July 20, 2009 blog.) Rest calmly in "Corpse Pose" (See January 24, 2009 blog) for at least five minutes before leaving the mat.
- Mentally--- During this mentally challenging position, begin by focusing the gaze (drishti) on the navel (nabi chakra). Pay close attention to the scooping action of the abdominal muscles inward and back toward the spine, as well as the pelvic floor muscles as they lift to lock in heat and energy to remain lifted through the spine. Keep the chin pressing lightly into the upper chest in the chin/throat lock called Jalandhara bandha and carefully monitor the sound of each breath, especially the slow and smooth inhalations. If the breathing becomes labored or forced, slowly release the arms and then the back to the floor and rest before switching sides. Remind yourself of the very present physical benefits of massaging the kidneys and intestinal tract.
- Spiritually---Sometimes we need to change our perspective and flip things around a bit. The world's views are very often opposite of God's views because He sees the beginning, the middle and the end of every story. Each of us has a limited point of view unless we're willing to "think outside of the box" as it is known to us. But only God, the Creator, knows all sides of the box, inside and out, and knows all points of view in all time---past, present and future. He knows the outcome of our choices, our fears, our limitations. He knows us fully.
(Isaiah 55:8-9 KJV)
Want to turn your life upside down. Start believing and trusting the sovereign God of the universe. Develop a daily relationship by yoking with His Spirit within you. plf
