Early one autumn morning as dense fog lay in the valleys below our home, I was praying and my right hip began to ache. The pain became so intense that I couldn't concentrate or focus my attention on God's peaceful presence. There I was on my knees in a variation of "Child's Pose" (described in my first blog on January 10, 2009) but the pressure created in the hip joint was building, growing stronger every second until I had to change something. I whispered to my inner Guru, the Lord Jesus who has experienced the distraction of physical pain, and He guided me, step-by-step, into the relief of "Tiger Pose." This week I share with you the wisdom of this process that I use almost every morning and is available to all who listen!
By the way, lest you think I'm actually hearing "voices" I must dispel that idea immediately! When we practice the tools or ingredients of yoga to aid us in connecting with the God-installed, inner intelligence we become aware of what I call a mental nudge or a knowing without words that presents the knowledge of what to do next. This part of the mind within each of us is often referred to as our conscience because it also creates an awareness of right and wrong. Please do not try these physical positions if you are pregnant, again, because of the compression across the lower abdomen.
- Physically---If tension in your hips or knee joints becomes a distraction while praying in any variation of "Child's Pose," try the following slow transition into "Tiger Pose." This is not the same as Eka Pada Kapotasana because the body weight is on one shin bone at a time with slightly internal (toward the center) hip rotation, rather than on the outer thigh with an external (away from center) hip rotation as in "Pigeon Pose. "
- Inhale from "Child's Pose" slightly forward onto the forearms and then exhale the right leg straight back on the floor and extended behind the body, releasing onto the top of the right big toe. Continue praying and meditating with the weight of the forehead resting on the thumbs and the hands in the prayer position called anjali mudra transferring down onto the left shin bone. To increase the stretch across the front right hip and thigh, rest the whole right forearm on the floor and inhale the left hand behind the back as the right knee bends and the right foot comes within reach to be bound by the left hand. If this is not possible, use a prop such as a soft canvas belt or strap to hold the left foot and draw it gently forward toward the right hip during each exhalation. After 5-6 smooth and deep breaths release the right foot very slowly back to the floor, and then inhale while walking the torso upright directly over the hips. You may use straight arms to gently extend the spine upward as the tail bone scoops down and forward as long as the shoulders remain down and away from the ears. When and if you feel ready to support the weight of your upper body with only your inner core muscles (the root locks or bandhas), on a long inhalation slowly sweep both arms straight out to the sides and up into an "Upward Salute" called Urdhva Hastasana. Then slowly exhale the back of the finger tips onto the shoulders with the palms facing upwards. Remain in "Tiger Pose" opening the right hip for 3-5 smooth chest breaths, using the inhalations to extend the spine by grounding into the left shin bone and extending the right leg straight back, and use the exhalations to deepen the back bend as the shoulders roll down the back. To switch sides exhale both hands to the floor keeping them directly under the shoulders and inhale to draw the right knee forward until it's aligned under the right hip. Exhale into "Child's Pose" to continue praying comfortably before extending the left leg straight back and resting the forehead on prayer hands until ready to proceed, step-by-step into "Tiger Pose" to stretch and open the left hip.
- Mentally---Practice your "Third Eye" gaze point (naitrayoh ma dhai drishti) by closing your eyes softly just two-thirds of the way and focus your attention within on that God-installed voice of intelligence. Count your slow and smooth breaths to remain present in each moment until you feel guided by a mental nudge to change position, step-by-step into "Tiger Pose." Only switch sides when your "companion Guru" guides you to change.
- Spiritually---Thank God audibly as you sense the opening and releasing of tension across each groin and hip region. Never rush into the next movement but wait patiently for God to guide you in His gentle and wise path of instruction.
"Hear , O my son, and receive my sayings; and the years of thy life shall be many. I have taught thee in the way of wisdom; I have led thee in right paths. When thou goest, thy steps shall not be straitened; and when thou runnest, thou shalt not stumble. Take fast hold of instruction; let her not go; keep her; for she is thy life." (Proverbs 4:10-13, KJV)
" Let your conscience be your guide" because it's your companion Guru wherever you go! plf
