These two words---conform and transform---both contain the root word form, which refers to the shape, image, outline or structure of anything. The prefix con or com adds the connection, meaning "with or together." But in order to be conformed "to or with" anything, there must be a making or a bringing into a similar shape or structure. A degree of force or will is implied so that when we conform to a certain set of guidelines or rules---or even a yoga position---we decide to accept the shape and we willfully choose to become like or similar to that image or likeness.
It's been said that yoga practice can be transformational. While it may be true that yoga asanas or postures can conform our bodies outwardly into a specific shape or image, that does not mean that we have been transformed. The prefix trans in transformation means that the change occurs slowly "over or across" a period of time. In order to experience an almost miraculous change in basic nature and thought patterns we must allow for regular, even constant practice (called abhyasa) over time to thoroughly change our physical, mental and spiritual condition. This week's targeted posture is a "Seated Twist" called Bharadvajasana I that will, over a period of regular practice, help to restore suppleness in the dorsal and lumbar regions of the spine. If practiced with present-minded awareness and a spiritual connection to the Creator, over time this gentle twist may just help to establish a yielding and compliant nature that is open to change. Bharadvajasana I is also one of the only twists that is safe for prenatal students to practice, and it is extremely beneficial for people with very stiff backs, such as those with arthritis. It's comforting to realize that if your body is misshapen, your inner nature doesn't have to be!
- Physically---The warmth of the early morning sun adds a delightful dimension to the practice of the "Seated Twist" called Bharadvajasana I by heating the muscles and joints while infusing them with natural vitamin D sunshine. Begin in "Child's Pose" (January 10, 2009 blog) for prayer and meditation, and then slowly exhale onto the left hip to bring the legs and feet to the right side beside the hip. If both sides of the buttocks and the sit bones do not make contact with the ground, a prop (such as a thin pillow or folded blanket) may be needed under the lower hip to level out the pelvic basin. The right ankle will rest comfortably on the inner arch of the left foot. Remain grounded with level hips in this preparation for 3-5 breaths before beginning the twisting action that will conform your body into the physical outer shape of this pose.
- Then inhale a long and slow breath to lift both arms upward, drawing the pelvic floor and abdominal muscles (the bandhas) up and inward at the top of that inhalation, and exhale while turning the trunk to the left about 45 degrees as the right hand lowers to the outer side of the left thigh near that knee. Inhale the left arm straight out from the shoulder with the palm facing outward, and then slowly exhale it to the side and behind the back, bending the elbow to reach toward OR grasp the right upper arm just above the right elbow. Keep the gaze forward and over the right shoulder as you twist to the left. If the dorsal or lumbar back is stiff you may have to simply reach toward that right arm, or use a strap around the right elbow for leverage. Remain here with an expanded chest for at least five deep, ujjayi (three-dimensional, victorious) breaths. Consistently lift and expand to extend the spine up through the crown of with each inhalation, and then draw the pelvic floor and abdominal locks in like a drawstring to support the spine while deepening the twist to the left. Wait patiently for the release to occur before reversing to twist to the right.
- Inhale and relax forward into "Child's Pose" for 2-3 slow and deep breaths before exhaling the hips to the right and the feet to the left side of the hips, left ankle now resting in the arch of the right foot. Remain in this twist to the right for an equal number of breaths before straightening both legs out in front and lowering onto the back in "Corpse Pose" (January 24, 2009 blog) for a minimum of five minutes.
- Mentally---Remember NOT to force the spine to twist beyond your "edge" in order to physically conform to the shape of this pose, but rather pay attention to the places in the upper and lower back where you feel stuck. Breathe deeply into these tight areas, and invite metta or lovingkindness to enter and renew your stiff spine, shoulders and resistant attitude. Wait patiently for release from bondage, becoming more supple with regular practice and a positive attitude that anticipates renewal.
- Spiritually---While practicing this gentle twist to restore suppleness in the physical spine, allow your spiritual heart and mind to expand and become more open to the leading of the Holy Spirit. Invite God into all areas of your life to slowly open and change you---transforming you from within as you regularly practice yoking with Him.
(Romans 12: 2, KJV)
May we become spiritually limber and lithe, yielding easily to the drawing of the Spirit within us. Namaste, plf
