Tuesday, August 31, 2010

"When the Support is Removed"

What happens when your support system is removed or just goes away? Do you crumble and fall? Or do you replace it with something else, such as inner strength? It's easy to become dependent upon our customary support systems, but this dependency tends to weaken us rather than strengthening us, especially if it continues over a long period of time.
On the physical level when practicing last week's inverted posture called "Supported Shoulder Stand" or Salamba Sarvangasana, the arms are used behind the back as an aid to help support the weight of the torso and legs as they extend upward. However, if you continue to practice the supported inversion rather than progressing to the full "Unsupported Shoulder Stand" without support, called Niralamaba Sarvangasana in Sanskrit, your core muscles will not develop and become stronger. So this week try to target your strength within to support the full inverted "Shoulder Stand Pose." Again, please do not attempt this posture (asana) if you are pregnant, or are experiencing hypertension, menstruation or diarrhea.
  • Physically---Be sure to warm the muscles and joints properly in order to achieve your most vertical version of the "Supported Shoulder Stand" (described in last week's blog) with the weight of the torso, hips and legs aligned directly above the shoulders an upper arms. On an inhalation press into the back of the upper arms while extending both feet actively upward. At the top of the inhalation and throughout the exhalation engage the pelvic floor and abdominal muscles by lifting them into the back of the spine to provide inner support. This inner action of the locks (bandhas) will replace the support of the hands on the back. Also, be sure to form a firm chin/throat lock (jalandhara bandha) against the breast bone to keep the heat locked in the torso and the spine completely stretched upward.
  • At the very end of that extended exhalation, perhaps during a retention of the breath (called bahya kumbhaka) slowly release just one arm at a time to the floor behind the hips. If the torso remains steady and extended upward, then the other arm may be released with the palms facing downward. Interlace the thumbs and, if possible, all the fingers and press the palms away from the shoulders as both thumbs ground down into the floor. During each exhalation actively draw the muscles in the pelvic floor and abdomen inward and scoop a hollow in the abdomen as the tail bone pushes up toward the feet. Practice steadiness (sthira) as the legs and back are held and extended using inner core strength.
  • Remain in this version of "Unsupported Shoulder Stand" for at least a minute (6-8 deep breaths) before rolling down from the top of the cervical spine (neck) with the locks fully engaged to support the back. You will be rolling down through an upward-facing Pachimottanasana, into "Corpse Pose" to rest and restore there for at least five minutes.
  • Mentally---The more advanced yoga postures require a steady focus of the mind on the rhythm of the breath and the body sensations in order to prevent injury. Be honest with yourself, practicing truthfulness (satya), and come slowly out of the "Unsupported Shoulder Stand" as soon as your breathing becomes strained or choppy. Be patient and hold no emotional irritation or judgment about the length of time in the sustained "Shoulder Stand" without the arms for support. Maintain a steady gaze (drishti) at the navel (nabi chakra), being careful not to turn the head to the left or the right.
  • Spiritually---In order to add a spiritual dimension to the "Unsupported Shoulder Stand" think about how important it is for us to remain confidant and steadfast in whatever our intentions happen to be. (Read what happened to the disciples when Christ was crucified and his body taken away in The Book of John, Chapters 20-21, and then in The Acts of the Apostles.) Hopefully we never crumble and fall because of a lack of faith. May we never lose hope or simply give up without sustained effort that is inspired by our steadfast faith.
"For we are made partakers of Christ, if we hold the beginning of our confidence stedfast unto the end; ...but to them that believed not? So we see that they could not enter in because of unbelief."
(Hebrews 3:14 and 19, KJV)