Sometimes when I am supposedly listening, my mind and body are already planning a response. This is not an example of receptive listening! My mind is divided between listening and responding. Maybe I don't like what I'm hearing; it's uncomfortable so I change the subject. Or in the midst of reading a challenging passage, I'll often pause and flip ahead to check how many more pages until I reach the end of that chapter. I might as well just skip those pages because they've lost their impact. When I practice receptive listening during yoga, I'm developing the patience to start again with a new attitude of receptivity and patience.
Receptivity begins when the mind is cleared of debris from previous emotions called kleshas or mental afflictions that darken the heart. An attitude of receptivity is more commonly referred to as the present-minded awareness and objectivity that we attempt to cultivate during our yoga practice. In order to experience receptive listening in the midst of difficult positions such as this week's "Half-Bound Lotus Forward Fold" (Ardha Baddha Padma Paschimottanasana) we learn NOT to plan an escape route to avoid the challenge. We refine our awareness with receptive listening before moving to the next position. We learn to experience staying power by waiting patiently with awareness when we're in difficult positions so that we don't lose the benefits of the present pose. Receive the openness and release when you're folding forward in this uncomfortable (for those with tight hips and hamstrings) position. Don't run away or retreat from the message or the massage! Free yourself from the past.
- Physically---Prepare to open your hips and hamstrings for the receptivity required by this week's challenging pose called "Half-Bound Lotus Forward Fold" (Ardha Baddha Padma Paschimottanasana) with the rhythmic rocking techniques of Thai yoga massage that were introduced in the February 28, 2011 blog. After praying and listening receptively in "Child's Pose" (described way back in the January 10, 2009 blog!) cross the ankles and exhale to sit back with the right leg extended straight out through a flexed right foot. With both hands firmly grasp the left shin and draw the left flexed foot under (yes, under!) the right knee. This is an easier variation to bind the foot while leaning forward and backward for a Thai yoga massage. Inhale to lift and extend the ribs and the spine while rocking slowly forward to your "edge" (that place of resistance in the stretch before pain). Then exhale slowly while rocking back and lowering the chin into the chin/throat lock called jalandhara bandha. Repeat this rhythmic rocking for five smooth and deep breaths (through the nose only!) before switching to a side-to-side rhythmic rocking motion. Be sure to lift the pelvic floor and abdominal muscles while extending the spine directly up and over the tail bone before exhaling to shift slightly to the right. Then remember to inhale, lift and lock again as you return to center before exhaling to the left side. Continue this side-to-side rhythmic rocking motion for six breaths so that you've softened both hips for receptivity an equal number of times. Finally, use the whirlpool action of rotating in a circular motion with the tail bone serving as the center and the arms extending forward with palms facing upward in a receptive gesture. Inhale forward and then rotate clockwise first for three full breaths, exhaling on the backward swing; and then inhale back to center to begin the counterclockwise rotation for three full and deep breaths,
- After massaging the left hip and hamstrings to prepare for this "Half-Bound Lotus Forward Fold" variation (Ardha Baddha Padma Paschimottanasana), use both hands on the left shin to slowly lift the outer edge of the left foot onto the crease at the top of the right thigh with the left heel pressing into the lower right abdomen. Inhale while sweeping the arms out to the sides and then upward as the pelvic floor and abdominals are lifted and fully engaged to create space for the forward fold. While exhaling, slowly drop the left shoulder and arm as it rotates gently to the left and then behind the back to grasp or bind the left foot. If your body is not ready for the full bound version, be certain to receive the truth of your body's messages, and simply bind the right foot with the right hand and then clasp the elbow of the right hand with that left hand. During the forward fold you will still receive the benefits of compressing the lower right abdomen as you gradually fold onto the left foot, pulling the tail bone back and away from the right flexed foot. Then inhale to reach the right hand toward the right big toe or grasp the sole of the right foot, OR use a canvas belt or strap to draw the torso forward onto the left foot and right leg. Remain in this intense stretch for 8-10 full and even ujjayi (victorious) breaths while practicing receptive listening to your body and breath.
- Mentally---If these variations of the "Half-Bound Lotus Forward Fold" posture (asana) continue to be extremely uncomfortable physically, your hips and hamstrings can only become softer and more receptive to the intense stretch as you clear your mind of any escape techniques, and any emotional debris or garbage from the past. As you patiently wait in the present moment with each breath, your muscles and joints will gradually begin to accept the present slight discomfort of the stretch because you have accepted it mentally without fear of injury or the tension of striving for some future accomplishment. You're practicing receptive listening with your mind in the present moment.
- Spiritually---It IS extremely difficult to forget the past and to remain clear-headed enough while we practice to reap all of the present blessings and opportunities that each situation (and posture) has to offer. We are not denying the challenges of any position or moment, but simply waiting patiently to receive each new experience that God allows in His sovereignty. Come alongside your God as He helps you to receptively listen and perceive.
Instead of the mental clutter and afflictions, let's remember the power of God's promise in Isaiah 43: 18-19, KJV.
Namaste, plf
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