Tuesday, October 5, 2010

"Step-by-Step"

When we want to move slowly into anything, whether it's winding through a line to enter an airplane or a theater,  we all know the SOP---standard operating procedure.  It's stand in line and patiently wait, "one-at-a-time." This civilized and kind queuing standard establishes order and prevents injury.  We intuitively know that we should also take life one step at a time, and yet we often try to rush our lives and our yoga progress in poses such as this week's hip opener called "Half-Bound Lotus" or Ardha Baddha Padmasana.  
As an aging yogini (who practices daily and teaches three to four Christian yoga classes each week) I've devised a safe method of preparing my body for this intense, seated, hip-opening position.   I'm sharing it this week in case any of you have stubbornly tight hips, as I do! This week's variation of a traditional pose temporarily avoids the seated position that can create problems for those who already have herniated or slipped vertebral discs, especially in the lower lumbar back.  Because many students experience tight hamstrings in the back of the thighs they compensate by rounding the lower back as they bend forward. An unsupported and rounded lower back can stretch the sacroiliac ligaments that hold the sacrum (the upside-down triangular-shaped bone located just above the tail bone) in place.  Unlike muscles, ligaments do not expand and then contract again, but they will remain stretched and often become inflamed.  So before attempting "Half-Found Lotus Pose" while seated, take step one with this safer method while lying on the floor.  Prenatal students should not practice lying-down (supta) positions on their backs that can impede circulation of blood through the vena cava.
  • Physically---After warming the muscles and joints with a vinyasa flow of the "Salutations to the Son" series found in late April and May of 2009,  begin the first step by sitting on the floor next to a bed, couch, chair or wall (something stable that will not slide away from your body) with a bolster placed parallel to the edge of the bed or wall.   (This "bolster" may be created by rolling a large blanket or beach towel into a tube that will be at least 3-4 feet long and approximately 5-6 inches in diameter.)  Sit on the edge of the bolster, and using the hands for support, inhale both legs up above the hips and rest the back of the legs against the prop (wall, bed, chair, etc.) with the tail bone dropped down on one side of the bolster and the bottom of the rib cage on the opposite side.  This bolster serves as a crucial prop to insure that the integrity of the lumbar curve remains intact throughout this hip-opening position.
  • Slowly inhale the arms above the head, and while exhaling bend the left knee as both hands reach for the shin of the left leg.  Throughout the long exhalation draw the pointed left foot onto the right thigh just above the knee OR, if your hips are flexible enough, at the crease in the groin of the right leg.  Step two is to hold or bind the foot in position on the straight leg, and remain in this left hip-opening "Lying-Down Bound-Lotus Pose" or Supta Baddha Padmasana for 8-10 smooth and relaxed breaths before switching to the right side for 8-10 smooth and relaxed breaths.  If this unilateral external rotation of each hip remains uncomfortable (but not painful) practice this variation for several days or weeks until the hip joints begin to soften and expand.  Complete each practice session by releasing both legs straight up the wall and resting with the eyes closed lightly for 5-10 minutes in the restorative posture called "Legs-up-the-Wall" or Viparita Karani.
  • Mentally---In this lying-down variation of "Half-Bound Lotus Pose" focus all attention on the smooth rhythm of each breath, using the end of each exhalation and the very beginning of each inhalation to release all body weight and relax completely into the bolster and the floor.  Be aware of the ball-and-socket in the hip joint rotating away from center in this step-by-step release of tension in the lower back and hips.  Listen to the voice of inner intelligence, that God-installed consciousness that prevents us from pushing our bodies into painful positions before they are ready.
  • Spiritually---While practicing this hip-opening series of poses (asanas) practice with awareness to remain yoked (connected, plugged in) to your Creator---body, mind and breath---so that each small step you take (each variation to a physical position) is mindfully directed by the Designer and Creator of your amazing body.  Let God lead your steps and you will never experience an injury due to your yoga practice.  You will be delighted with the results of your God-guided, step-by-step journey!
"The steps of a good man are ordered by the Lord; and he delighteth in His way."  
(Psalm 37:23, KJV)