Occasionally things need a boost, but the question is how much zest do we add. A twist of citrus juice enhances the flavor of food and beverages, but too much or too little can defeat the purpose. The principle of quantity becomes an issue in almost everything we do. Too much seasoning can overpower other flavors as my family recently experienced when we ate my southern peach cobbler that had too much cinnamon for the subtle flavor of the white peaches. (Experience is a great teacher, so next time I'll remember to reduce the amount of cinnamon for white peaches, or I'll use the more intensely-flavored yellow peaches.) Likewise, too much alcohol can numb the enjoyment of dinner and even sex. The solution is always finding that perfect balance when enough is enough.
In the same manner, twists can amplify the physical benefits of a yoga posture by adding the third dimension of lateral movement. Last week we targeted the hips plus inner and outer thigh muscles with "Diva or Goddess Pose" and this week we'll add a twist to increase the benefits for the spine in "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana).
Warning: The principle of "less is more" is especially important here for prenatal students who should move very slowly and gently into a modified version of this twist.
In the same manner, twists can amplify the physical benefits of a yoga posture by adding the third dimension of lateral movement. Last week we targeted the hips plus inner and outer thigh muscles with "Diva or Goddess Pose" and this week we'll add a twist to increase the benefits for the spine in "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana).
Warning: The principle of "less is more" is especially important here for prenatal students who should move very slowly and gently into a modified version of this twist.
- Physically---Warm up with last week's description of "Diva or Goddess Pose variation" (See last week below for reference.) and then remain in the deep squatting position with the elbows at shoulder height and bended at 90 degrees, palms facing forward, for at least three slow and deep ujjayi breaths to open the heart and the hips. To begin "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana) exhale the hands onto the inner knees, encouraging and stabilizing the knee-over-ankle alignment as the tail bone is pressing down toward the floor. Always remember to inhale, and extend through the crown of the head before twisting---lifting, lengthening and locking the bandhas, in that order---to protect the spinal discs. Once the pelvic floor and abdominals have been lifted, exhale and draw the lower ribs inward to bend the torso forward and extend the spine out parallel to the floor, hinging from the hips only and not the waist. Remain here for at least three slow and deep breaths. Then exhale while straightening the left arm and dropping the left shoulder down toward the floor as the gaze is shifting far right and over the right shoulder for parsva drishti. Then inhale while returning the torso back to center and exhale to drop the right shoulder and gaze far over the left shoulder in a twist to the left. Continue in this breath-synchronized (vinyasa) flow for and even number of breaths (8 or 10) so that both sides of the spinal discs have been squeezed and soaked equally.
- To finish, inhale both arms in a "Upward Salute" while straightening both legs. Then exhale into the wide-stance, forward bend called Pasarita Padottanasana described in the April 18, 2011 blog with the toes forward. Remain here for 3-5 smooth and rhythmic breaths before lowering onto the back in "Corpse Pose" (January 24, 2009 blog) to relax for a minimum of five minutes.
- Mentally---As always, the mind is kept present with and connected to the Holy Spirit by focusing the attention on the duration and quality of each breath.
- Spiritually---Think of the word balance as an action verb that requires constant adjustments or changes. As we balance in this hip and thigh-opening posture with just the right amount of twist, we can bring a spiritual dimension to our practice by remembering Jesus' warning to the scribes and Pharisees about excess:
