Here are a few pertinent facts on the subject of protection. Giant tortoises protect themselves with a thick, hard shell and have an average life span of 150 years. (Harriet lived to a ripe old age of 152!) However, the downside of that security is that they are literally so attached to their home that they must carry a heavy shell with them where ever they go. A turtle's life experience doesn't take him very far since most species only average .25 miles per hour. The weight of their protection is less an issue for water-turtles with soft shells than land turtles, but like most things in life there are advantages and disadvantages for our protective devices.
Certainly we need to protect ourselves against viruses---both biological and computer generated---terrorists and other criminals, contaminated foods, chemicals and other harmful substances, crazy drivers, and the list goes on. But protection carried to extreme can eliminate life experiences that stimulate positive growth and change. Do we really want to live out the last years of our lives in total seclusion and fear of germs as Howard Hughes did? Let's be mindful not to over-protect ourselves and in the process miss out on life. (Do we really want to live to be 152 years old with the inevitable aches and pains?)
An advanced seated forward bend called "Turtle Pose" or Kurmasana, can be especially effective in lengthening the muscles across the entire back of the body. However, as in most advanced positions, there is the potential to force the body into a pose (asana) before it is ready. Therefore, it is crucial to protect yourself by acknowledge the stretching sensations in muscle and joint resistance, especially in the lower back around the sacroiliac joint and the attachment point of the hamstrings to the sit bones at the base of the hips. Simply because you don't have enough flexibility in the hamstrings and hip joints to move into the full, flattened pose doesn't mean you can't experience the relaxing release onto a pile of pillows or folded blankets---even if you are pregnant!
An advanced seated forward bend called "Turtle Pose" or Kurmasana, can be especially effective in lengthening the muscles across the entire back of the body. However, as in most advanced positions, there is the potential to force the body into a pose (asana) before it is ready. Therefore, it is crucial to protect yourself by acknowledge the stretching sensations in muscle and joint resistance, especially in the lower back around the sacroiliac joint and the attachment point of the hamstrings to the sit bones at the base of the hips. Simply because you don't have enough flexibility in the hamstrings and hip joints to move into the full, flattened pose doesn't mean you can't experience the relaxing release onto a pile of pillows or folded blankets---even if you are pregnant!
- Physically---Be sure to loosen the hips and hamstring muscles in the back of the thighs with a series of hip-openers such as those described in the three previous blogs, beginning with the "Binding and Waiting" blog on September 27th that targets forward bending and external (away from center) hip rotation with "Bound Angle Pose." After opening each hip unilaterally (one side at a time) begin "Turtle Pose" or Kurmasana by extending both legs straight out in the seated position called "Staff Pose" or Dandasana, described in June 22, 2009 blog. Inhale through the nose only and draw up the pelvic floor and abdominal muscles (called bandhas) at the top of that inhalation, and then widen the legs and bend the knees until they are about 18 inches apart as you exhale into a slight forward bend. Never rush into forward bend by rounding the back, but rather extend with a flat back slowly forward from the crease at the top of the thighs (the groin) while pulling the tail bone back and away from the feet. Then inhale one arm at a time under each respective bent knee, and during the exhalations use the hands wrapped under each ankle to gently extend the muscles in the back and thighs. Maintain the integrity of the concave curve in the lower back by drawing the tail bone away from the lifted chest and head, keeping the gaze straight ahead at the toes (padhayoragrai drishti). When you have reach your personal "edge" (the place of resistance before pain!) remain in this seated forward bend for 8-10 smooth and relaxed breaths. It may help to place a large pillow or stack of blankets under the chest so that the back muscles know they can safely release with the stress of weight-bearing.
- After several weeks of regular practice in this supported variation of "Turtle Pose" with props you may choose to remove the props and gradually intensify the stretch until your chin and chest rest on the floor with the arms extended straight out to the sides under each slightly bent knee. By extending the legs fully through flexed feet during exhalations the back of the knees will gently press onto the upper arms to increase the opening of the rib cage and back muscles. Remain in this advanced and extended variation of "Turtle or Tortoise Pose" for at least 5-6 deep breaths to give the muscles and joints ample time to soften and expand. Lift the torso slowly by releasing one arm at a time and using the elbows to help support the weight of the torso as it slowly lifts back into a seated position.
- As a counterpose to this intense forward bend, practice the breath-synchronized flow between Dwi Pada Pitham and Apanasana (described in the September 7, 2009 blog) before resting in "Corpse Pose" for at least five minutes.
- Mentally---Because this position is an intense seated forward fold there is potential to over-stretch the sacroiliac ligaments, which do not expand and contract as muscles do. They simple remain stretched out, and therefore, can allow the sacrum to slip in and out of alignment. Please be very mindful of the sensations in the lower back and the sit bones and protect your lower spine with awareness. Use conscious breathing techniques to relax the muscles at the end of each exhalation as you prepare for the next healing inhalation.
- Spiritually---Those who are yoked with the inner intelligence installed by our Creator are aware of the beautifully functional curves in the spine and protect them by not over-stretching! We also are spiritually aware that our God is the ultimate source of protection from any danger and so we call upon "the name of the Lord." Remember to call upon the Lord God, Creator of all, to protect you while you practice "Turtle Pose."
"The name of the Lord is a strong tower; the righteous runneth into it, and is safe."
(Proverbs 18:10, KJV)
Try calling upon the name of the Lord when you need protection from any and everything. He'll be there! plf
