"The Strong Support the Weak"

When a natural disaster weakens the third largest economy in the world by turning many of its cities into rubble, it becomes necessary for the strong to support the weak.   Likewise, when vertebral discs become weak and herniated  it becomes  necessary for the back and abdominal muscles  to support the lower spine. This week's modified yoga pose, "Lying-down Extended Eagle Pose" Modification (Urdhva Pasarita Garudasana) exemplifies the principle of utilizing the strength of muscles to support weakened spinal vertebrae.  The more frequently these positions are practiced the stronger the surrounding supportive muscles become.  
Contraindications:  Because this particular modification of "Eagle Pose" (Garudasana) must be practiced while lying on the back to lift the legs against the pull of gravity, it is not safe for prenatal students!  Also remember that it's always prudent to use the rational mind to protect the body from injury. Therefore, if you have shoulder, chest or rib cage injuries that might be exacerbated with fully extended  arms or  ribs, simply create your own modifications by eliminating the upper body portion of this week's position (asana).

• Physically---Begin by lying down on a flat and level surface with both legs and arms extended in opposite directions. Inhale deeply to stretch the arms along the floor and above the head while the legs are stretching straight out in the opposite direction.  At the top of the in breath, just as the exhalation begins, draw the pelvic floor and abdominal muscles (the locks or bandhas described in the May 11, 2010 blog) upward and back toward the spine so that the flat, triangular-shaped sacrum (located just above the tail bone) will press evenly against the floor to bear the weight of the extended legs.  As the long exhalation continues cross the right ankle over the left, keeping the legs straight and extended while pressing through the balls and big toes of both flexed feet. Then slowly draw in another deep inhalation to further stretch the extended fingers and arms away from the feet. During this exhalation the elbows will bend at right angles and cross with the right arm crossing under the left arm and the backs of the hands (or the palms if your shoulder joints are flexible) pressing lightly together as both thumbs rest on the forehead or above.  At the end of each breath, relax the facial muscles by resting the tip of the tongue softly on the upper palate behind the teeth and smile slightly with the corners of the mouth turned upward and the lips closed very lightly.
• Once the body is in this "Lying-down Eagle Pose" you are ready for the "Extended" portion of the posture, which uses the back, abdominal and pelvic floor muscles (the bandhas) to support the outstretched legs.  This modified version of "Lying-down Extended Eagle Pose" is even more challenging than Urdhva Pasarita Padasana (described in the January 24, 2009 blog) because the arms are now crossed over the chest instead of extended above the head to counter balance the extended legs.  All of the leg muscles, and especially the energy locks located in the lower torso, should be fully engaged to hold the extended leg positions.  On an exhalation begin to lift the straight legs up to 30 degrees from the floor, but only after the pelvic floor, abdominal and back muscles have been drawn upward and back toward the spine.  Squeeze the inner knees and ankles firmly together by rotating the hips internally (toward the center) and pressing through the extended flexed feet and especially the inner big toes, holding this station for several rigorous kapalabhati breaths. Then lift the extended feet and legs up to 60 degrees from the floor for several more breaths that use the rigorous exhalation.
• The final lift takes the legs to 90 degrees from the floor, which is the easiest angle because the weight of the legs is now supported by the skeletal structure in addition to the muscles. On an inhalation relax the muscles and open the legs out into a straddle split for a brief break by relaxing the legs outward into "Lying -down Wide-Angle Pose" or Supta Konasana (See the December 13, 2010 blog for a description of the seated version called Upavistha Konasana).  Remain here for several three-dimensional ujjayi breaths before reversing the "Eagle Pose" leg position with the left ankle now crossing over the right and the left arm crossing under the right over the chest.   Lower the extended legs and feet down to 60 and then 30 degrees, holding each for the same number of breaths.
• At first these muscles may only be strong enough to hold the fully extended legs out for 2-3 rigorous kapalabhati breaths in each of the stations, but with regular practice (abhyasa) the muscles will strengthen in these extended stations (called eccentric muscle work) so that each week the number of breaths can be gradually increased.  To complete the practice be sure to lower the legs slowly into "Corpse Pose" (January 24, 2009 blog) for at least five minutes of restorative stillness.
• Mentally---As always, keep the busy mind quietly focused on your body sensations, especially in the lower back region where the weight of the legs presses down into the sacrum.  Stay present-minded by keeping track of the number of steady kapalabhati breaths in each station while attempting to add one or two with each practice.  
• Spiritually---Feel the full connection to your Creator with each breath as you bring His strength into your physical body.  For additional strength repeat your mantra from the first part of Psalm 7, "O Lord my God, in Thee do I put my trust."   To practice truthfulness---a discipline or yama called satya---admit your weaknesses by seeking help from the source of all strength.  "Have mercy upon me, O Lord; for I am weak; O Lord, heal me; for my bones are vexed."   (Psalm 6: 2, KJV)  Remember that Jesus said,  " My grace is sufficient for thee; for My strength is made perfect in [your] weakness."  (II Corinthians 12:9, KJV)  Lean on HIM when you're not strong....   Namaste, plf