Monday, June 11, 2012

"The Fear Factor"

Who has never experienced either fear or failure?  Not one of us is immune to the fear factor as a very human, and often a valuable emotion.  Even competitive entrepreneurs experience an average of 3.8 failures before they finally experience a success, according to a recent study of MBA graduates from the Tulane University School of Business.   The difference may be that the  fear or the failure doesn't cause strong people to give up or stop trying for fear of more failure.  Two years in a row one of my daughter's dearest friends failed to make the cheer leading squad in high school, but she did not give up and finally made it in her senior year.  She refused to allow the fear of failure to block her from achieving the joy of success!
All yoga practitioners experience some degree of "the fear factor" in relation to challenging postures (asanas) that we may dread because of our fear of failure, or even fear of pain and injury.  Occasionally that may mean we flop onto our bellies or bums during practice, or possibly fall out of an inversion into embarrassment, or worse---into an injury. 
Conscientious students must learn the safest way to prepare for postures, and how to enter safely into and out of poses under the guidance of a qualified and experienced  yoga instructor.   Once we know what to do physically, we then need to claim more of that mental and spiritual confidence promised to us in Paul's second letter to his friend Timothy:  "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind."   (II Timothy 1:7, KJV)  This week let's try to enjoy the ride as we face our fears of being upside down in the position called "Peacock Pose Variation" or Pincha Mayurasana.  All inversions are considered unsafe and are contraindications for prenatal students.

  • Physically---To prepare a solid foundation for this week's challenging posture,  "Peacock Pose Variation" or Pincha Mayurasana. be sure to warm the physical body with several rounds of "Salutations to the Son" and spend at least five long and slow, three-dimensional ujjayi breaths in "Dolphin Pose"  before transitioning slowly into a "One-Legged Headstand.  (This preparation is described in detail in the December 21, 2009 blog. )
  • With the forearms grounded firmly on the floor and the elbows aligned directly under the shoulders, rotate the upper arms externally (away from center) as the forearms slowly slide open into sphinx position---hands palms down and fingers spread wide like a starfish.  While gazing at the thumbs (angusta ma dyai drishti) slowly walk the feet toward the elbows as close as possible without allowing the elbows to swing open or the hands to come together.  Rest in this preparatory stage for at least five smooth and rhythmic breaths with the head lifted high and a breathing pattern that moves equally and smoothly throughout the body. [Note: the tighter the forearms and shoulder joints are the more the hands will want to come together and the further away the feet will be from the elbows. Using a block between the hands may help to keep the wrists grounded shoulder width apart and pressing down into the inner wrists .]  
  • Now change the gaze to "Third Eye" or naitrayoh ma dyai. With each inhalation stretch the neck to lift the head up as high as possible, and stretch the chest up vertically as the shoulder blades separate and rotate upward.  After 3-5 smooth and rhythmic breaths throughout the body, draw the pelvic floor and abdominal muscles  (the bandhas)  upward for core support, and then slowly exhale as the right knee bends and the left leg stretches upward to extend above the head into  "Peacock Pose Variation" or Pincha Mayurasana.   Use the gymnastic "stag leap" split of the legs to find balance over the forearms as the toes of the extended leg stretch up and away from the hips.  With each exhalation firmly ground the wrists down into the floor as the upper arms roll away from center and the chest extends upward.    To come out of this position safely, lower both knees gently to the floor on a long exhalation and drop the hips back toward the heels into "Extended Child's Pose" (described in the January 10, 2009 blog.)  Rest here for 8-10 smooth breaths before attempting this variation of a very challenging pose with the opposite leg extended straight.  Always rest in "Corpse Pose" for at least five minutes at the conclusion of every yoga practice.
  • Mentally---At first, this advanced forearm balance may seem a bit scary with the breathing becoming erratic, so only stay in the position for 2-3 breaths on each side.  The quality of each breath serves as a barometer to provide the mind with valuable information as to whether we should continue to remain in a position, or slowly release to the floor in "Child's Pose" for a longer, slower and deeper-than-usual "centering breath" that will calm the nerves and improve the quality of each breath.  Pay close attention to the quality of each breath and only proceed when the breathing tells you that you're ready.
  • Spiritually---As I practice challenging yoga postures I've found that I gain confidence by repeating the scripture verses quoted above, along with my favorite verses:
"There is no fear in love; but perfect love casteth our fear; because fear hath torment.  He that feareth is not made perfect in love.  We love Him because He first loved us."           
(I John 4:18-19, KJV)