When we want to hold something together, often we bind it and then wait. If, for example, we use glue as a binding agent we hold the two pieces in position with a clamp or a vice until the glue dries and will hold. This principle can be applied to our yoga practice, but with a more gentle approach than employing an unforgiving metal vice. In challenging postures (asanas) yogis use pliable props like a soft canvas strap or belt, or even their hands, to hold the position gently until it "sticks." That means that they wait until the muscles and joints soften enough that the pose can be held without a prop to bind it. Waiting patiently and practicing regularly (daily) are key factors if you want to experience openness, ease and steadiness in any yoga position.
Hopefully you'll begin to understand the paradox involved in binding a hip-opening position such as this week's targeted "Bound Angle Pose" or Baddha Konasana. At my ripe old age I've noticed that my hips (especially the right one) are losing mobility ever so slightly. This tightening seems to be occurring even with a daily yoga practice that includes hip opening, breath-synchronized (vinyasa) flows such as last week's flow between "Lying-Down Wide-Angle Split" and "Lying-Down Cow-Faced Pose." For this reason, I've been utilizing props like pillows and straps in an effort to hold the bound positions as comfortably as possible while I patiently wait for my hip joints to open and relax enough to let go of the tension. This week's hip-opening posture is not only safe for prenatal students, but encouraged to facilitate an easier birthing experience.
- Physically---For the best physical results, it's always helpful to take the body gradually from gentle hip-openers into deeper and more challenging poses after the muscles and joints have been loosened with a few rounds of "Salutations to the Son," as described in the three blogs beginning on April 27, 2009. From the inverted-V of "Downward-Facing Dog Pose" inhale forward to "Plank Pose" (explained in the May 2009 blogs). Then exhale slowly onto the knees, cross the ankles, and sit back onto the sit bones at the base of the hips. Inhale and sweep both arms straight out to the sides and upward, extending the spine up until the palms of the hands meet in the prayer gesture above the head, known as anjali mudra. During a long exhalation, bend the knees away from center (external rotation of the hips) while slowly drawing the heels of both feet in toward the sit bones with one hand on the top of each shin near the ankles. At this point you may choose to use a soft belt or strap encircling both feet to bind the soles together. The soles of the feet are firmly pressing together in this version of "Bound Angle Pose" (Baddha Konasana) with the shins making a straight line in front of the hips. Remain here for several relaxed and smooth breaths to assess the tightness of your hip joints. If the bent knees are higher than the hips the lower back may lose its natural curve, so place a block or several books under both sit bones until the hips are at least as high as the knees.
- Those with extremely tight hips may need to sit tall and forward on the edge of a padded chair with the soles of the feet touching. If the strap or soft belt that you are using to bind the soles of the feet together is long enough, it may be used to support the weight of the legs by encircling under one knee, around the waist, and then under the other knee before clasping under the edges of the feet. This technique of supporting the thigh bones in their hip joints is particularly relaxing (and a wonderful position for prenatal students) because muscles do not release completely if they are bearing weight. Once the binding props are in place, and the head is aligned directly over the shoulders, shoulders over hips and hips over sit bones, the hands resting softly on the inner thighs with softly curled fingers, now the patient waiting begins. With each inhalation relax the abdomen and ground down evenly into both sit bones as the crown of the head lifts upward to extend the spine. During each exhalation, engage the abdominal muscles but keep the legs and knees releasing into the gentle gravitational pull as they lower toward the earth.
- Mentally---With the gaze soft and straight ahead ("third eye" drishti), pay close attention to the sensation of softening and releasing in the hips joints as each breath creates space in and around the hip joints, opening and freeing the tension in all the surrounding tissues. Allow the weight of the legs to sink into the strap or belt as they surrender to gravity. Once the physical body is in the "Bound Angle" position, this is a passive stretch and release in the hip joints, so it's easier to be mindfully aware of the quality and length of each segment of each breath. Practice keeping each part of each breath---inhalation and exhalation---equal in duration (sama vritti).
- Spiritually---Whenever we bind two parts together, essentially we are yoking them, connecting them, uniting them. There is no separation of parts. This is what yoga does for our body, mind and spirit---it binds these three parts of who we are together in each present moment by bringing greater awareness, clarity and ease to our daily lives. In every bound (baddha) position, I try to remind myself who and what it is that I want to bind to my heart and lead me through my life. I choose to remember the laws that bind me to the Creator of those laws that are found in The Holy Bible. Lead me, Lord, to You because You alone are my Guru!
