The Girl Scout motto expresses worthy advice for all of us---"Be prepared!" We can ride out the storms of life a bit more comfortably if we have a flashlight with spare batteries nearby. We don't head to the beach in the noonday sun without wearing ultra-violet protection sunglasses or expose our skin without applying an appropriate level of sunscreen to protect it from cancer-causing rays. And we don't extend into intermediate stretching yoga postures such as this week's "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana without first warming the appropriate muscles and joints.
Warning: Prenatal students should be cautious not to overstretch during the second and third trimesters when the placenta produces a hormone called relaxin that will allow laxity in the joints and possibly lead to instability.
- Physically---Prepare the muscles and joints for this intermediate, asymmetrical balancing posture, called "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana, with several rounds of "Salutations to the Son" with the "Dancing Warrior" vinyasa flow (described in the January 4, 2010 blog) to warm the leg muscles and hips. To further prepare the hips, side, back and leg muscles, spend at least five slow and deep breaths in each of these unilateral (one-side-at-a-time) positions beginning in "Staff Pose" (Dandasana, June 22, 2009 blog) and then moving through "Head-to-Knee Pose" (Janu Sirsasana, June 29, 2009) on the right side, transitioning to "Three-Limb Pose" (Triang Mukhaikapada Paschimottanasana, July 6, 2009); then move cautiously---NOT prenatal students---into the "Seated Twist Pose" (Marichyasana I, July 13, 2009) before attempting the "Seated Forward Fold" (Paschimottanasana, July 20, 2009). Remember to breathe smooth and rhythmic breaths as you move slowly into these deep stretches for the hips, lower back and thighs. Again, never force your body to move beyond your "edge" into pain and injury!
- After completing the above careful preparation for the standing pose, "Extended Hand-to-Toe Pose," with the hands behind the hips, slide the feet just under the knees hip-width apart and then press into both hands to come into a squatting position. With a deep inhalation allow the lower abdomen to expand and push the knees down and forward. At the top of the breath draw the pelvic floor and abdominal muscles (the "locks" or bandhas) up and inward, and then exhale as the tail bone rises up and the legs straighten into a soft, "Standing Forward Fold." Remain here with the hands cupping the elbows for 2-3 smooth breaths as the weight of the head surrenders to gravity, lengthening and releasing the muscles across the back of the body. Now, you're ready to inhale and sweep the arms out and up into an "Upward Salute" (Urdhva Hastana, April 13, 2009 blog) and exhale into last week's preparation called "Standing Hand-to-Big Toe Pose" with all four corners (the cornerstones) of the left foot grounding into the floor as the crown of the head remains lifting in opposition. When you're ready and centered over the left foot begin to straighten the right leg by pushing through the heel and ball of the flexed foot. It's better to allow a slight bend in the lifted leg than to bend forward at the waist or hike the right hip up due to tight or weak hip flexors (psoas major, iliacus, and rectus femoris).
- Once the lifted leg is extended to your edge, for a greater challenge and release, inhale to move the left hand from the left hip straight out to the side, shoulder height, and slowly exhale the right leg out to the side. Be sure to keep the hips square with a neutral pelvis---neither tipping forward or backward. Then add a slight cervical twist by rotating the head and the gaze to the far left (parsva drishti) away from the extended leg, but keeping the crown of the head aligned directly over the spine. Remain in this fully extended variation of "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana, for 3-5 breaths before slowly exhaling the lifted leg down and back under the right hip. Inhale to ground the right foot and switch to lift the left bended knee, exhaling it into the chest before continuing on the left side.
- Mentally---This balancing posture (asana) requires physical and mental strength, as well as an attitude of calm focus with a steady gaze. If the mind wanders away from the body and conscious breathing, a reduced volume of prana or life force will be insufficient to fuel the energy required to hold the balance. Hold a steady gaze with relaxed breathing and simply observe what is possible at this particular moment. Be an objective witness to your ability to stand and balance on one leg at a time, releasing all judgment and emotional responses with every exhalation.
- Spiritually---We have a limited capacity to control our immediate surroundings, but we can control many aspects of the body, as well as our thoughts and reactions to our surroundings. As you practice balancing on one leg with the other extended out to your personal edge, hold on to the joy of what you are able to do and let go of self and ego. Trust God to go before you and prepare the way, dealing with the issues that are beyond your control. Think lovely thoughts about the many glorious promises found in The Bible, such as these two from The New Testament:
"But as it si written, Eye hath not seen, nor ear heard, neither have entered into the heart of man, the things which God hath prepared for the that love Him." (I Corinthians 2:9, KJV)
