(Supta Balasana or Apanasana to Setu Bandhasana to Supta Padangusthasana)
Contraindications: Those with acute back pain or herniated discs should practice these positions only with permission from their primary medical doctor. Prenatal students should not practice these positions or any positions that are performed on the back, which could impede circulation to the fetus.
Begin on the back with the sacrum (the flat, triangular-shaped bone just above the tail bone) pressing into a hard surface that is padded lightly with a thin blanket, towel or sticky mat. A bed mattress does not provide sufficient support for the spine, so "bed yoga" (as my sweet 86 year-old mother calls her exercise) can only be effective if the mattress is extremely firm.
Begin on the back with the sacrum (the flat, triangular-shaped bone just above the tail bone) pressing into a hard surface that is padded lightly with a thin blanket, towel or sticky mat. A bed mattress does not provide sufficient support for the spine, so "bed yoga" (as my sweet 86 year-old mother calls her exercise) can only be effective if the mattress is extremely firm.
- Physically---While sweeping the arms overhead, draw in a long and deep breath through the nose and extend the tail bone away from the head to lengthen the spine. During a sighing exhalation, sweep the arms up and over the torso while bending the knees and reach for the outside edges of the feet to draw the knees tightly into the chest. Hold this "Face-up Child's Pose" (called Apanasana in Sanskrit) for 10-12 breaths while pressing the sacrum flat into the floor to lengthen the spine.
On an exhalation release the feet onto the floor just under the knees at the base of the hips. While inhaling
draw the tail bone upward and away from the chest in a reverse or backward tilt of the pelvic basin as the
pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) are engaging for support. Try
to keep the butt muscles soft and relaxed to prevent pinching nerves that exit from the spine. During the
exhalation walk the upper arms and hands toward the ankles to wrap the fingers around the outside of
each ankle to form an arching "Bridge Pose" with the torso. Continue to deepen this backward bending pose for 10-12 breaths by lifting the shoulder blades and hips into a higher and more graceful arch.
Lower the torso slowly from "Bridge Pose" on one long exhalation, coming back to the floor from the
upper spine down to the sacrum. Inhale the arms slowly over the body while straightening the left leg,
and then draw the right knee tightly into the chest. Exhale using the yoga toe hold (first two fingers of right
hand separate the big toe and wrap firmly around it with the thumb sealing the grip) or a strap wrapped
around the ball of the foot to begin the "Hand to Foot" spinal stretch. Inhale while stretching the left heel
away from the hip and raising the right leg straight upward until reaching "the edge." This is the place in
every pose where the maximum resistance can be experienced before pain. Remain in the "Hand to
Foot" stretch for 10-12 breaths, using each inhalation to move deeper into the stretch and each exhalation
to release tension in the hips and right hamstring. Inhale to reverse the stretch with the left knee coming to
the chest while the right leg stretches onto the floor with a flexed right foot.
("For there is one God, and one mediator between God and men, the
man Jesus Christ." I Timothy 5:2, KJV)
While in "Hand to Foot Pose" to stretch and release tension in the muscles of the hamstrings and lower
back, remind yourself that only God can heal the pain by helping you to surrender control.
("It is better to trust the Lord than to put confidence in man." Psalm 118: 8, KJV)
Learning to "let go and let God" is a lifetime process, so enjoy the journey! Next week we'll add to these back and hip releasing postures. Namaste and may God bless your journey, plf
draw the tail bone upward and away from the chest in a reverse or backward tilt of the pelvic basin as the
pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) are engaging for support. Try
to keep the butt muscles soft and relaxed to prevent pinching nerves that exit from the spine. During the
exhalation walk the upper arms and hands toward the ankles to wrap the fingers around the outside of
each ankle to form an arching "Bridge Pose" with the torso. Continue to deepen this backward bending pose for 10-12 breaths by lifting the shoulder blades and hips into a higher and more graceful arch.
Lower the torso slowly from "Bridge Pose" on one long exhalation, coming back to the floor from the
upper spine down to the sacrum. Inhale the arms slowly over the body while straightening the left leg,
and then draw the right knee tightly into the chest. Exhale using the yoga toe hold (first two fingers of right
hand separate the big toe and wrap firmly around it with the thumb sealing the grip) or a strap wrapped
around the ball of the foot to begin the "Hand to Foot" spinal stretch. Inhale while stretching the left heel
away from the hip and raising the right leg straight upward until reaching "the edge." This is the place in
every pose where the maximum resistance can be experienced before pain. Remain in the "Hand to
Foot" stretch for 10-12 breaths, using each inhalation to move deeper into the stretch and each exhalation
to release tension in the hips and right hamstring. Inhale to reverse the stretch with the left knee coming to
the chest while the right leg stretches onto the floor with a flexed right foot.
- Mentally---In order to prevent injury it's always of utmost importance to practice yoga positions mindfully with awareness of every body sensation, especially which side of the body feels tighter in the unilateral (one side at a time) "Hand to Foot" stretch. If time allows it's helpful to go back to the side that was tightest or stay in that side for additional breaths to provide ample time for muscles and connective tissue to relax. Pay attention to the process of breathing organically by using every deep inhalation to move toward the place of maximum resistance before pain. Extend thorough every exhalation as an opportunity to release tight muscles by allowing them to soften and expand at the end of each cycle of breath. Letting go physically may also require a mental release that means you're learning to trust a loving and sovereign God who can control all and even use unpleasant circumstances for His good purposes. ("And we know that all things work together for good to them that love God, to them who are the called according to His purpose." Romans 8: 28, KJV)
- Spiritually---While breathing deeply in " Face-up Child's Pose" let God know that you desire a child-like faith for all of your life circumstances and that you want to trust Him completely to meet all of your needs. ("But my God shall supply all your need according to His riches in glory by Christ Jesus." Philippians 4: 19, KJV)
("For there is one God, and one mediator between God and men, the
man Jesus Christ." I Timothy 5:2, KJV)
While in "Hand to Foot Pose" to stretch and release tension in the muscles of the hamstrings and lower
back, remind yourself that only God can heal the pain by helping you to surrender control.
("It is better to trust the Lord than to put confidence in man." Psalm 118: 8, KJV)
Learning to "let go and let God" is a lifetime process, so enjoy the journey! Next week we'll add to these back and hip releasing postures. Namaste and may God bless your journey, plf
