When you experience the slightest bit of discomfort do you groan and complain, or do you suffer in silence? Sadly, I confess that when my back pain becomes so severe that I'm forced to walk with a limp I've been known to complain aloud to all those who are within ear shot! Yes, I'm aware that everyone has problems, and that most of us experience pain in one form or another. ("In the world ye shall have tribulation; but be of good cheer; I have overcome the world." John 16:33, KJV) I also realize that no one likes to spend time around whiners and complainers!
Therefore, my brand new intention is to sing praises to God that I can walk, and tho I limp I will hum soft praises to my Creator like a frog serenading a warm summer night. Think about your specific challenges---maybe even reminding yourself that they could always be worse---as you practice this week's targeted pose (asana) called "Frog Pose" or Bhekasana. And start humming! Please do not attempt this prone position if you are pregnant due to the pressure on the abdomen.
- Physically---Warm the muscles and joints with a few rounds of "Salutations to the Son" before exhaling forward from "Downward-Facing Dog" into a prone and outstretched position flat on your stomach. Rest the chin on the floor and then inhale deeply into the chest to ground the pubic bone down and forward while flattening the groin (the creases at the top of each thigh) against your mat. Reach both arms straight back with the palms facing down and the thumbs pointing outward (away from center.) Begin to exhale while rotating both thighs internally (toward the center) and bending both knees to bring the feet up toward and to the outside of each hip. On the next inhalation, continue to use "chest breathing" (because your diaphragm is immobilized) as you lift your head and chest, allowing the rib cage to expand three-dimensionally. At the top of that deep inhalation draw up the pelvic floor and abdominal muscles (the bandhas or ''locks") to form a firm base for your "Frog Pose" or Bhekasana. Then exhale while pressing the heels of each hand gently onto the tops of each respective foot. Remain here for 3-5 rhythmic "chest breaths," allowing each thorough chest expansion to open up and outward against the grounding action of the firm abdominals. Also remember to extend upward through the crown of the head to lengthen the spine in this stretch of the entire front body. For relief from lower back pain, it's important to allow the exhalations to open and lengthen the psoas, which extend from the lower back downward behind the intestines and onto the upper thighs. It's also important to release the quadriceps across the front of the thighs so that these muscle groups are working eccentrically (while being stretched.)
- After regular practice, holding this first stage of the pose for 8-10 breaths to lengthen all of the muscles across the front of the feet, legs and hips, some students might be able to move into the full "Frog Pose" by firmly pressing the tops of the toes down and alongside of the hips so that the heels of the hands may be rotated inwardly, one at a time, to bring the fingers forward with the thumbs aligned alongside of the hips. After a few minutes of slight discomfort, NOT pain, release slowly out of this stretch at the end of an exhalation by stretching out the legs and pressing the toes into the floor just under the heels. The lower the chest slowly onto the floor to rest on one side of the face for several breaths before switching to the opposite cheek for several breaths.
- Mentally---Always practice yoga postures mindfully with full awareness of all body sensations, as well as the rhythm and quality of each breath. Your gaze or drishti is an internal or "third eye" focus. Never force the toes, feet, knees or hips to stretch beyond your personal "edge" into shooting pain! "Frog Pose" will benefit the abdominal organs through the pressure exerted against the floor, and may help to correct any irregularities in the knee joints, developing the arch for those with flat feet, but only IF practiced with present-minded awareness.
- Spiritually---Instead of whining and groaning during the discomfort of this stretch, present your body as "a living sacrifice, holy and acceptable unto God," (See last week's blog.) and if this posture is truly uncomfortable---but NOT painful---exhale a soft and sweet humming sound with a grateful heart that you're able to do as much as you can do! Remember Peter's encouragement:
"...resist [your adversary the devil] stedfast in the faith, knowing that the same afflictions are accomplished in your brethren that are in the world! But the God of all grace, who hath called us unto His eternal glory by Christ Jesus, after that ye have suffered a while, make you perfect, stablish, strengthen, settle you. To Him be glory and dominion for ever and ever. Amen." I Peter 5: 9-11, KJV)
