Last week I experienced a dose of reality that permitted no time to post a new blog, or even complete my new website. No matter how early before the sun I arose to practice yoga, my adorable two-year-old grand daughter would awaken before I could complete my daily hour or so on the mat. Only able to squeeze in a few positions each morning, with very little yoking of body, mind and spirit, by the end of one week of babysitting my lower back was feeling the results of lifting her solid little body. The repetitive action of lifting her in and out of chairs, the car seat, on and off of the toilet, up and down from pony rides, and hoisting her up to see the diver in the tank at the aquarium, or the mountain lion in the zoo, carried me right back to debilitating back pain. With a new and renewed understanding (as in standing under the tree of experience) I doubly appreciate the flexibility of being semi-retired that allows me to spend a significant amount of time in prayer and the luxury of practicing daily yoga therapy for temporary relief.
If any of you do not have the opportunity for extended periods of yoga practice, try to prioritize prayer first after reading The Holy Bible. Then move slowly through a few positions that open the hips, the lower back and sacroiliac region, such as this week's "Rocking Cow-Face Pose" or Gomukhasana variation. The traditional "Cow-Face Pose" with the arm position was described in detail in the November 12, 2009 blog, but this week's variation does not include the upper arm position that opens the shoulders because we are using the arms in the Thai yoga variation of rhythmic rocking in order to focus attention on relaxing the lower back and hip joints. This week's practice is not only safe for prenatal students, but also prepares the body for childbirth by opening and releasing tight hips.
- Physically---After prayer begin by kneeling on the floor in "four post" position with the shoulders aligned directly over the hands and the hips over the knees. Inhale into "Cow-Face Pose" (Gomukhasana) by crossing the right leg in front of and stacking it over the left leg. Then exhale the hips back to rest between the flexed feet so that they rest alongside the hips. With the hands resting lightly on the inner arch of each opposite foot (right hand on left foot and left hand on right foot) inhale and lean slightly forward while lifting the chin above the bended knees, and then exhale while rocking back and lowering the chin slightly, maintaining a "third-eye" gaze point or naitrayoh ma dyai drishti. Continue this "rhythmic rocking" forward and backward for 3-5 slow and even breaths with the tail bone at the center of the motion. Then inhale to center and exhale while leaning the entire body to the right side, inhaling back to center and then exhaling to the left side. Again, this rhythmic rocking movement is synchronized with the breath, keeping the sit bones of each hip grounded between the feet and the spine centered over the tail bone, for 3-5 slow and even breaths.
- After the slow "Thai yoga massage" movement has slowly warmed the hip joints with forward and backward rocking, and then side-to-side leaning, slowly inhale both arms up and extend them forward to shoulder height with the palms facing upward. Begin a clockwise rotation of the hands and torso, exhaling as the body leans to the right and then back, inhaling while the body leans to the left and rocks forward. Repeat this circular, breath-synchronized movement for 3-5 smooth breaths before switching to a counter-clockwise rotation for the same number of breaths.
- There are several methods of switching sides to bring the opposite leg on top, but for consistency, inhale the hands and torso forward enough to bring both knees under the hips and hands under the shoulders. Then bring the left knee further forward to cross it in front of the right leg before exhaling the hips back between the flexed feet. Now you are in position to begin the whole softening process with a Thai yoga massage on the opposite side, remaining for the same number of breaths in each stage of the rocking. After completing "Rocking Cow-Face Pose" on both sides, it will be especially important to exhale onto the elbows behind you and lower slowly into "Corpse Pose" for at least five minutes, providing time for the final stage of hip release and restoration.
- Mentally---During the rhythmic rocking and leaning movements of this Thai yoga massage the mind remains focused on moving with the breath, counting the number of breaths, and keeping the spine extending outward from the tail bone.
- Spiritually---While leaning and rocking back and forth, round and round, remember to firmly ground into your true center, your source of all wisdom and understanding, which is from the Lord your God and His laws and commandments. Allow the receptive position of your hands to mirror the openness of your heart, and your willingness to receive wisdom from God and not yourself alone.
