Like it or not, we're all a bit lopsided. The body is a journal of everything that it experiences, and we rarely injure or exercise both sides equally. For example, if we stand with most of our body weight on the left leg more often than the right, or carry a child, books, purse, or whatever on one side only, then the other side will become weaker and out of balance. Even our sleep positions can contribute to unevenness or pain on one side of the body. About seven years ago I hydroplaned across my neighbor's freshly sprinkled grass and slid into his solidly built mailbox post with my right foot pressing firmly on the brake pedal. All of the force of that impact traveled up my right leg, into my right hip and sacroiliac joint and into my already problematic lower back. I'm still trying to correct the imbalances created from that sudden reality check!
By practicing many of the yoga postures (asanas) unilaterally, one side at a time, we become more aware of these physical inequities and can often bring those differences into balance to some degree. When practiced one side at a time, last week's "Frog Pose" or Bhekasana becomes "One-Legged Frog Pose" or Ekapada Bhekasana, and will reveal which side of your body is carrying the most tension on any given day. Again, this face-down position with body weight pressing into the abdomen is clearly not safe for prenatal students.
- Physically---Be sure to have a canvas belt or strap positioned on the floor beside your yoga mat or rug as a prop to firmly hold this stretch. Begin to soften muscles and joints across the front of the body with five deep chest breaths in "Bow Pose", also called Dhanurasana and described in the September 21, 2009 blog.
- Then begin the unilateral stretch, called "One-Legged Frog Pose" or Ekapada Bhekasana, by securing the left foot in a loop around the arch and point both bended knees toward each other for an internal rotation of the hips. Take a long and thorough inhalation (through the nose only, of course) and at the top of that inhalation, lift the pelvic floor and abdominal muscles up and back toward the spine to engage the locks called mula bandha and uddiyana bandha. With the elbows and forearms in a sphinx-like position to support the torso, use the heel of the left hand on the strap to slowly draw the toes of the left foot toward the outside of the left hip as you exhale. Inhale and lift upward to extend the spine while grounding down into the crease at the top of the left thigh (groin) and extending the left knee away from left hip. After at least five conscious chest breaths some students may be able release the strap and slide the toes of the left foot into the crease of the left elbow to rest the right hand on the top of the left shin and ankle area to further encourage this effective stretch of the left hip, back and thigh.
- Remain in this release of the left hip and thigh muscles for 8-10 conscious breaths, using the inhalations to stretch and extend the spine, while the exhalations can serve to lengthen the muscles across the front left hip, groin and thigh. To switch sides, at the end of an exhalation release the left foot from the strap or the elbow and rest the chin briefly on the floor under the head. When you feel ready, inhale deeply into the chest, drawing up the locks or bandhas for support before lifting the head and switching the strap to the arch of the right foot. Exhale to press the right bended knee away from the hip as the groin flattens into the floor. Remain in this unilateral stretch for as long as necessary to feel the right foot release forward and outside of the right hip. You may even choose to return to the side that is out of balance and spend more time there to equalize the body on both sides. Once each side has been softened unilaterally, especially those powerful psoas, you may want to try the full "Frog Pose" from last week again, but be very gentle and mindful in these stretches. Observe the rhythm and quality of each breath to monitor what's happening on each side of the body.
- Mentally---During all unilateral stretches---and there are many of these one-sided yoga asanas---if you can focus on each body sensation in the present moment you will discover which side of your body is holding tension in the affected area of muscles and joints. This information can be invaluable when attempting to increase mobility and strength on a weakened side, but is especially important to attain a more stable and balanced physical body.
- Spiritually---When we place too much weight or emphasis on any one side or aspect of our lives, we lose our balance, stability and effectiveness. My parents often repeated the expression: "You can be so earthly minded that you're no heavenly good, or so heavenly minded that you're no earthly good." Yes, we need to spend time nurturing the needs of our physical body---all sides, left and right, front and back---but also feed our minds and our souls with uplifting words from the Creator of everything good and balanced. We cannot know joy without the contrast of sorrow. Sun without rain leads to drought. May the Lord help you to find your balance and harmony with Him....plf
(Proverbs 14:13, KJV)
