Monday, June 4, 2012

"Enjoy the Ride!"

Think of the sheer joy that some children experience while on a ride in an amusement park. We  (and by that I mean "they") don't want it to end.  When the ride slows to a halt and we're asked to exit, we usually hear cries of "Again! Again!"  Only when fear is the controlling factor do we look forward to end of the ride (the destination) rather than delighting in the exhilaration of the actual experience (the journey) during the ride.    
The "ride" doesn't have to be scary, but clearly depends on the level of excitement and/or challenge that one is seeking.  The same is true for a yoga class or even private practice experience.  Always set your intention before beginning your yoga practice.  If the intent is to build greater physical strength and/or flexibility, then focus on a specific area of weakness and/or tension, and decide to practice a sequence of physical postures that build and benefit that specific area.  If you desire greater mental clarity and awareness, set the intent to stay fully present with each and every breath for the entire duration of the practice.  
If you're like me and choose to use yoga as a tool to build a stronger and closer connection to your Creator, then it's imperative to spend an extended amount of quality time alone and undisturbed by outward distractions.  Set your intent to enjoy the complete ride---the whole experience---during each breath that will prayerfully lead to restoration of your body, mind and spirit.  Don't allow your mind to wander to any type of conclusion or destination.  Be in the moment!  This will be especially important as you practice this week's "King Pigeon Pose" Variation II or Eka Pada Rajakapotasana II in Sanskrit.  Because these postures create too much tension across the chest and abdomen they are not safe for prenatal students.
  • Physically---After beginning your practice in "Child's Pose" for prayer, build some body heat and increase the circulation with the breath-synchronized flow (vinyasa) called "Salutations to the Son" or Surya Namaskara A as described in the series of three blogs from April 27 through May 11, 2009.  Then sit in "Hero Pose" or Virasana (May 27, 2009 blog) for at least five deep and smooth victorious (ujjayi) breaths in order to allow the quadricep muscles across the top of the thighs to relax and expand.  Some students may be able to move into the more challenging positions, "Lying Down Hero" or Supta Virasana (June 1, 2009) and then "Couch Pose" Paryankasana (June 8, 2009).
  • From "Hero Pose" inhale slowly and lean onto the left shin as the internal root locks are drawn in and up toward the spine to support the core (See the May 11, 2010 blog).  During the long and thorough exhalation, press the hands into the floor to help support the torso as the right leg is lifted forward to place the right foot flat on the floor at the base of the right sit bone (ischium).  Take 3-5 smooth and rhythmic breaths in this transitional phase to release the right foot firmly into the floor and extend the right knee forward beyond the toes before exhaling the left leg straight back and resting it passively on the floor.  With the hands pressing into blocks or the floor on each side of the hips inhale to actively extend the left toes back away from the hips and remain rooted and grounded here for 3-5 smooth breaths as the front thigh lowers forward eventually becoming parallel to the floor.  
  • Inhale to bend the back left knee, bringing the shin perpendicular to the floor, and then exhale as the right arm reaches back toward the left foot.  If the hand is unable to hold the back foot firmly, attach a canvas belt or strap to the foot and slowly draw the right hand toward the foot.  Respect the limitations of the physical body and do not move beyond your personal "edge" into pain or injury, but be satisfied with your best version of this challenging back-bending position called  "King Pigeon Pose" Variation II or Eka Pada Rajakapotasana II.  After reversing sides to open the right hip and quads, be sure to release into five or more minutes of a heart-opening version of "Corpse Pose" Savanasana as described in the February 14, 2011 blog.
  • Mentally---Because both the abdomen and chest are fully extended in this one-sided (unilateral) backbend the breathing will be challenging.  Practice maintaining a slow and steady pace for at least a minute or more (6-10 breaths depending upon the rate).  Focus the attention on "chest breathing" rather than "belly breathing as you allow the rib cage to expand three-dimensionally with each ujjayi breath.  
  • Spiritually--- Pay close attention to "the ride" (the experience) as you bow your knee and enjoy the opening and releasing in the thghs, hips, chest and shoulders.  Be present and grateful in each phase as the physical body builds toward this physically challenging backbend.  If possible, look upward and then inward for a "Third-Eye" drishti as your roots grow deep, grounded in the love of Christ.
"For this cause I bow my knees unto the Father of our Lord Jesus Christ, ...that He would grant you, according to the riches of His glory, to be strengthened with might by His Spirit in the inner man; That Christ may dwell in your hearts by faith; that ye, being rooted and grounded in love, May be able to comprehend with all saints what is the breadth, and length, and depth, and height; And to know the love of Christ, which passeth knowledge, that ye might be filled with all the fullness of God."       (Ephesians 3:14-19, KJV)