We all need space; good space is healthy. Time together and time apart makes for a balanced relationship and life. Likewise an ideal structure is firm and stable, yet gentle and flexible---like an expansion bridge. Balance can even be seen in successful parenting that provides structure and discipline within a gentle and agreeable environment. The Sanskrit words for these seeming opposites are sthira and sukha, meaning
firm and soft, or hard and easy.
This concept of balance between opposites can be understood as dual demands in a principle called intrinsic equilibrium, or built-in balance. The human spine is intricately designed by God to meet and balance the dual requirements of sthira and sukha, providing firm support, and yet enough flexibility for three-dimensional movement. Did you know that the human spine was so ingeniously created that it can stand alone, even without the support of muscles, tendons, and ligaments? So when we release tension in the muscular core support we also free the flow of energy through the spinal column. The release of muscular effort then creates a feeling of liberated energy and vitality. We experience this release when we awaken to a yoga spinal warm-up called "Cat and Cow" or Chakravakasana to "Spinal Balance" that alternates between spinal flexion and spinal extension with axial extension as well. Practice this wonderful wake-up flow every morning after prayer to begin your day with new, unobstructed energy running through your spinal column and into your brain. Safe for prenatal students!
- Physically---Intrinsic equilibrium relies on the intricate linkage system between the vertebrae. In spinal flexion the primary (convex, thoracic) curve of the back is increased as the front of the vertebral discs are compressed while the spinal ligaments separate, creating the muscular extension and tension of a "Cat Stretch." Then during spinal extension the secondary curves (concave neck and lumbar) are increased as the back of the vertebral discs are now compressed to release the muscle and ligament tension in the "Cow Stretch." In this over-simplified explanation, the alternation between hard, bony vertebrae and soft tissue discs in our spinal column allow the intrinsic equilibrium accomplished by the integration of passive and active elements. (See also the December 20, 2010 blog.)
- From the passive position of "Child's Pose" or Balasana slowly inhale both forearms forward and then place the star-fish shaped hands directly under the shoulders and the knees under the hips to raise the mid-back in a long exhalation as the spine flexes into a cat-like stretch that draws the navel up and back toward the spine. Then reverse the spinal curves with an inhalation, which will automatically increase the secondary curves by extending the spine, especially in the neck and lumbar back. As the tail bone and crown of the head both lift in opposite directions to create spinal extension, the back of the intervertebral discs now compress to release muscular and ligament tension. Ahhh! The next cat-like stretch into spinal flexion will then create a long and thorough exhalation before beginning the breath-synchronized flow into a "Spinal Balance."
- On the very next inhalation extend the right arm and left leg out in opposing directions and parallel to the floor, stretching through the ball of the left foot, spreading toes and fingers. This an example of intentional axial extension along the spinal column. Then round the back in spinal flexion for an exhalation and thorough downward release of dukha, (bad stuff like suffering) as the right hand returns to the floor and the right knee bends and presses toward the right elbow. To continue the flow into a "Spinal Balance" on the reverse side, extend and inhale the left arm and the right leg straight out and parallel to the floor with the crown of the head reaching away from the tail bone in axial extension. After several repetitions on both sides for an equal number of breaths, lie on the back in the restorative "Corpse Pose" for at least five minutes, noticing how the primary curves of the body release into the floor during exhalations.
- Mentally---Notice the invigorating flow of energy as it moves upward through the spine and into the brain during the inhalations, and also note how the spinal flexions naturally create an exhalation as the knee draws inward toward the elbow.
- Spiritually---These physical shapes of the body are excellent representations of our desire to reach toward being the person that God created us to become; and on the negative side, they are a rejection and release of our destructive human desires. On the first inhalation, reach out to be filled with God's unconditional love toward all people, and release all judgment and self-righteous criticism that gives Christianity a bad name---good stuff into the spaces (sukha) and harmful garbage out (dukha). Continue breathing in all of the qualities you choose to incorporate into your life and releasing all their opposing characteristics: 2nd breath---joy in; fear, envy, jealousy out. 3rd breath---peace and patience in; rushing, worrying, greed or grasping out. 4th breath---gentleness, kindness, goodness in; apathy and the need to control others out. 5th breath---faith in; doubts and disobedience to the God-installed conscience out. 6th breath---meekness and genuine humility in; pride and vanity out. 7th breath---temperance and self-or-spirit control in; addictions to ______ out!
"...The fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance...against such there is no law....If we live in the Spirit, let us also walk in the Spirit." (Galatians 5: 22-25, KJV)
