The third Monday in the month of February of every year has been set aside to honor the office of President of the United States of America. In 1971, then President Richard M. Nixon proclaimed that the birthdays of all three presidents---George Washington, Thomas Jefferson and Abraham Lincoln, and all others---be celebrated on one national holiday called "Presidents' Day" during which we now honor our past Presidents. However, this U.S. observance actually has its roots in 1880 when only the federal offices for the District of Columbia commemorated George Washington's birthday on February 22nd by an Act of Congress, and then expanded in 1885 to include all federal offices. In 1951 many state governors chose to also celebrate Abraham Lincoln's birthday on February 12th and a few states like Indiana still commemorate this date. With the addition of Thomas Jefferson's birthday the celebration of "Presidents' Day" briefly moved to March 4th, when the Senate Judiciary Committee, which controlled national holidays, combined the commemoration to one date. Although President Nixon's proclamation intended to end the holiday overload, some states still choose to honor the life and works of separate presidents, while others hold to the historical name that honors only the "Father of Our Country," the only name actually designated in the law of 1885.
Exactly how do we honor our leaders? Many Americans use their day off from work by going to shopping malls, taking advantage of great sales to honor and boost our economy. (Never mind that they purchase items made in other countries!) If we were to actually meet the President in person how should we honor the highest office of our nation, that is if we can't hum or whistle "Hail to the Chief"? A firm handshake is generally accepted as the appropriate greeting or body language, even among world leaders. Protocol calls that we reserve a curtsey or bow---or even a slight forward fold---as an extreme gesture of respect, even acquiescence to acknowledge royalty. Who is worthy of being honored with a bow or forward fold? As for me, I regret bowing in jest to clever quips or great entertainers and now reserve this sign of deep respect for my God. I believe there is only one God, maker of heaven and earth, and only One worthy of acknowledging with a bow or a bend forward and toward. However, I demonstrate respect and honor for all leaders with my prayers because they're in a position of authority with God's permission.
So this week as we practice a variation of the yoga posture called "Standing Forward Fold" or Uttanasana, let's decide who is worthy of the deep respect of a bow. Warning: Those with back injury, osteoporosis, or late term pregnancy should approach deep forward bending very gradually and cautiously.
So this week as we practice a variation of the yoga posture called "Standing Forward Fold" or Uttanasana, let's decide who is worthy of the deep respect of a bow. Warning: Those with back injury, osteoporosis, or late term pregnancy should approach deep forward bending very gradually and cautiously.
- Physically---Because the spine, hip and leg structures are all involved in this week's variation of "Standing Forward Fold" or Uttanasana it's vital to gently stretch the hamstrings where they connect at the iliotibial or IT band---a thick, fibrous sheet of fascia that runs from the top of the outer hip to a point below the outer knee. If the hip muscles (gluteus maximus, minimus and piriformis) that attach to the top of the IT band are tight, they create tension and friction along the band, preventing it from smoothly gliding over the underlying muscles, and can even create a thickening of this band. (Oh no! Thick thighs women do not want!) All this to say, before moving into this week's variation of "Standing Forward Fold" warm the hip joints and IT bands slowly by practicing any unilateral, hip-opening stretches such "Head-to-Knee Pose" (Janu Sirsasana) or "Lying-Down Eagle Pose" (Supta Garudasana described in the February 23, 2009 blog).
- The return to "Mountain Pose" or Tadasana (April 20, 2009 blog) and on a slow and deep inhalation, extend the arms straight up in an "Upward Salute" (Urdhva Hastasana described on April 27, 2009) while drawing the pelvic floor and abdominal muscles (called the bandhas) upward and back toward the spine for support. During a long exhalation sweep the arms out to the sides as the right leg crosses over and in front of the left leg with the knees slightly bent, so that the right ankle crosses in front of the left in order to ground the right foot just in front and outside the left foot in "Standing Forward Fold" Variation or Uttanasana. Students with tight hamstrings may need to place their hands on a chair or block if the fingertips don't reach the floor. With each inhalation, hinging only at the groin and not the waist, lift the tail bone up as the big toes of each foot ground into the floor in an internal (toward the center) rotation of the thighs. If the back rounds be sure to lift the lower ribs away from the hips to actively engage the uddiyana bandha for support. Soften the knees a bit more to create space in the hip joints and lower abdomen until the breathing becomes comfortable. Remain here for 5-6 slow, smooth and rhythmic breaths before sl-o-w-ly inhaling to sweep the arms out to the sides in a reverse swan dive to return to "Mountain Pose." Reverse sides before lowering into "Corpse Pose" for 5-10 minutes of restoration.
- Mentally---In the transition between sides, remain standing tall and erect in "Mountain Pose" for several relaxed, three-dimensional (ujjayi or victorious) breaths before switching sides to place the left foot in front and outside of the right one. Pay very close attention to the gentle work of gravity as the spine slowly releases and the hamstrings soften and expand gradually. During the "Forward Fold" concentrate on the slow release and the quality of each breath, especially students with high or low blood pressure, who may experience strained breathing or dizziness. Even if these symptoms are not experienced, inhale very slowly back to "Mountain Pose" and rest in "Corpse Pose" with normal breathing for a minimum of five minutes.
- Spiritually---The significance of a "Forward Fold" is undeniably yielding, folding, bending toward, capitulating, bowing down to, and even worshipping. Be careful of who or what your body worships. Rather pray for our leaders as the apostle Paul strongly suggests (exhorts) in his first letter to Timothy :
