Positive imaging does work wonders! Medical psychologists recommend this mental process to fight cancer and also to train athletes. The best part of imagining a positive outcome is that there are none of the ill side effects that are associated with chemotherapy (hair loss) or performance-enhancing drugs (early on-set of dementia.) Although the brain was hard-wired through evolution to react with fear and the "fight or flight" response to many circumstances, this fear can distort the challenges involved, including the practice of inverted yoga postures.
This week I'm recommending positive imaging for students who want to become comfortable while practicing upside down postures (inversions) such as this week's "Supported Shoulder Stand" called Salamba Sarvangasana in Sanskrit. While resting the body in "Child's Pose" (Balasana) as described in the January 10, 2009 blog, picture yourself in the finished pose with both feet actively extending up over the hips and shoulders. Remain here until you become comfortable with the image of your feet high above your hips. Warning: Please do not attempt any inversions if you are pregnant, have hypertension (high blood pressure) or if you're experiencing menstruation or diarrhea.
Picture it done, completed, finished! Namaste, plf
This week I'm recommending positive imaging for students who want to become comfortable while practicing upside down postures (inversions) such as this week's "Supported Shoulder Stand" called Salamba Sarvangasana in Sanskrit. While resting the body in "Child's Pose" (Balasana) as described in the January 10, 2009 blog, picture yourself in the finished pose with both feet actively extending up over the hips and shoulders. Remain here until you become comfortable with the image of your feet high above your hips. Warning: Please do not attempt any inversions if you are pregnant, have hypertension (high blood pressure) or if you're experiencing menstruation or diarrhea.
- Physically---Once the physical body has been warmed and relaxed with 3-5 "Salutations to the Son" as recommended in last week's blog, I find the easiest way to move into a "Supported Shoulder Stand" is from the position called "Embryo-in-the-Womb" or Karnapidasana (described in the July 27th blog.)
- From a physics perspective, in order to protect the natural curve in the back of the neck, it's crucial that the spine be supported with the locks (pelvic floor and abdominal muscles) fully engaged. (The "root lock" called the mula bandha is described in the May 11, 2010 blog.) Just as the vertical support beams in a building structure must be plumb (perfectly vertical) so the spine must be aligned directly above the shoulders and upper arms so that the weight of the legs and torso will be transferred down into the tops of the shoulders, the upper arms and the back of the head. So that the hands on the back and the arms are providing the necessary support, it may help to slip the loop of a belt or strap above the elbows to hold them shoulder distance apart and prevent them from splaying outward.
- While compressing the abdominal cavity with bent knees, feel the diaphragm drop down (actually it's upward) as a deep breath enters the lungs causing them to expand. At the top of that inhalation, begin to lift and draw the pelvic floor and abdominal muscles inward and back toward the spine to engage the locks (bandhas.) Then exhale very slowly while these muscles are lifting and engaging. Then inhale and release the knees from beside the ears and roll them slowly up above the hips until they point upward toward the ceiling and the feet are released behind the hips. Remain in this transitional phase for at least 2-3 relaxed breaths before exhaling to extend both feet above the hips. With each inhalation press into the back of the head, the tops of the shoulders and the upper arms while straightening the knees, hugging muscles to bone for support. Remain in this "Supported Shoulder Stand" for as long as the breath remains relaxed and steady, but without the sensation of pressure in the head or neck. Then slowly release the arms down flat, palms facing downward and intertwine the thumbs as you come down from the "Supported Shoulder Stand" one vertebra at a time, Rest in "Corpse Pose" (January 24, 2009 blog) for 5-10 minutes with smooth and relaxed breathing.
- Mentally---Never turn the head while in any version of "Shoulder Stand" but keep the gaze (drishti) steadily on the navel in nabi chakra. (I suppose this could be where the expression "contemplating your navel" originated!) After the gaze is fixed on the outward navel for several breaths in "Embryo-in-the-Womb Pose", redirect the attention to the inward lifting and engaging action before mindfully transitioning to "Supported Shoulder Stand". Pay close attention to the vertical alignment and the sensations of weight pressing into the back of the head, the shoulders and upper arms while making any physical adjustments. Do not waver, physically or mentally! Interrupt any fear-based thought processes by monitoring the breath carefully to determine how soon to come out of this inverted posture.
- Spiritually---Replace all negative thoughts and emotions such as, "I can't do this," or "I'm going to hurt myself" with "I can do this with God's guidance and help." If you lack anything, ask God in faith, believing that He will give you positive images, courage and faith. Practice the confidence that comes when we trust the wonderful way that our body, mind and spirit have been created to powerfully work together! Be patient with yourself. Don't rush!
Picture it done, completed, finished! Namaste, plf
