As the holidays approach visions of sugarplums begin to dance in my head. My mind automatically turns to thoughts of baking and I realize the simple truth that we cannot bake a cake until we combine all of the parts into a completed batter. The blending of ingredients results in a powerful end product that is more delicious that the sum of its parts.
I've found this to be true when practicing yoga as well. Simply practicing one ingredient or limb of yoga called asana by moving from one posture to another is not yoga. It's just physical exercise--healthy but not holistic. Yet when I slow everything down to synchronize the conscious control of "equal breathing" (called sama vrtti pranayama described last week) with the lifting of the internal locks (called bandhas) and the movement into external asanas, and then withdraw the distraction of the senses in pratyahara for total absorption in dharana---now that's true yoga as the ancients intended it to be practiced! During this three-dimensional yoga practice I feel as though I'm using my time wisely by addressing all of my issues---physical, mental, and spiritual.
The only ingredient of yoga that could conflict with Christian teachings is the next, or seventh limb in the path of yoga called dhyana. Because this is the stage when the mind is transformed into the likeness of whatever divinity is being worshipped, Christians must be very careful to devote their attention to yoking with Jesus Christ, rather than Buddha or any Hindu diety. This focus on Christ can be accomplished by practicing limbs five and six---the withdrawal of the senses in pratyahara and complete absorption in dharana---while reading His story from any of the four Gospel books of The New Testament before adding the ingredients of physical postures (asanas) and breath control (pranayama).
To prepare for the celebration of Christmas try connecting with Jesus and who He really is, this week by beginning your three-dimensional yoga practice in an intermediate seated forward bend called "Seated Wide Angle Pose" or Upavistha Konasana, which was also described in the December 13, 2010 blog, but without the ingredients of "Equal Breathing" and Thai yoga massage. Before blending the ingredients, read Saint Matthew's account of the story of Jesus found in the very first Book of the New Testament and then challenge yourself to combine these ingredients:
- Physically---Begin on a flat and level surface in the seated "Staff Pose" or Dandasana (described in the June 22, 2009 blog) and then add the element of "Equal Breathing" or Sama Vrtti Pranayama described in last week's blog until it becomes comfortable and somewhat rote. Then at the top of an inhalation with the locks or bandhas fully engaged, transition from your seated position into an intermediate seated forward bend called "Seated Wide Angle Pose" or Upavistha Konasana (Refer to the December 13, 2010 blog.) by very cautiously and mindfully opening both straight legs out and away from center. Exhale with the bandhas lifted and drawn back toward the spine as the sit bones and back of the thighs ground downward and away from the flexed heels of the feet. Extend the entire back of the body and bend forward onto a large pillow or stack of towels until the maximum resistance before pain is felt in the lower back and thigh muscles. It For those with tight lower back and thigh muscles, it's safer to use the corner of a folded towel or blanket just under the tail bone to tilt the pelvic basin forward by hinging at the groin and not at the waist. Some students may need to bend the knees slightly when bending forward to avoid stretching sensations near the joints and muscle attachments, but rather to focus on the center or "belly" of the muscles. The hips may also be stabilized by placing the triad (the V between the thumb and forefinger) onto the crease at the top of each thigh.
- Now blend the ingredient of Thai yoga massage (described in the February 28, 2011 blog) by holding the breath and the stretch for an equal number of seconds before lifting the chin during an inhalation that takes the same number of seconds (puraka). Hold that breath in (antara kiumbhaka) for an equal number of seconds as the bandhas are drawn in and upward like a drawstring. Then exhale (rechaka) as the entire torso tilts backward with the locks engaged for the same number of seconds. Wait before the next inhalation (bahya kumbhaka) with the locks supporting the weight of the torso and toning the core.. Continue the forward and backward leaning of Thai yoga massage for a total of three full breaths, with each segment of the breath lasting the same number of seconds. Then begin the side to side leaning for three more full sama vrtti breaths synchronizing the drawing in and up of the bandhas during antara kumbhaka at the top of each inhalation and the holding of the stretch to the side during bahya kumbhaka.
- Finally, inhale forward again and retain the breath in antara kumbhaka to prepare for three full sama vrttis in a clockwise whirlpooling action that massages the muscles and hip joints, pausing at each forward leaning position for antara kumbhaka, and again at the backward leaning position for bahya kumbhaka. Then reverse the circling action to move and hold in a counter-clockwise direction for three full equal breathing sama vrttis. Be sure to end your practice in at least five minutes of restorative "Corpse Pose" described in the January 24, 2009 blog.
- Mentally---At first the mind will be kept quite busy as you focus on keeping the four segments of each breath equal, while also counting the number of forward and backward leans and whirlpools. Once "Equal Breathing" becomes more ingrained and instinctive, the attention can travel inward as you add the ingredient of pratyahara by closing the eyes lightly to shut out visual distractions. Then the sixth limb called dharana begins as you become completely engrossed in praising your Creator for every breath and His gift of LOVE coming down to become man.
- Spiritually---Perhaps the most challenging ingredient to add to your yoga practice is the element of dhyana with a serious intent to be transformed into a true apostle and ambassador for Christ. It helps to remind yourself that love came down from heaven in the form of Jesus Christ. It's the least we can do....
