Contraindications: Again, those with herniated discs or chronic back pain should consult a doctor for permission before attempting these positions. Also, prenatal students should not spend any extended period of time (more than a few seconds) lying on the back or performing deep twists such as described in this week's post. [If requested by a "follower," I will post the instructions for safe and gentle prenatal twists in the future.]
In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath.
This week's pose, "Lying-Down Eagle Pose" (Supta Garudasana in Sanskrit,) emphasizes internal hip rotation and is intended to help all golfers who want to increase the power in their drive by improving flexibility in the spine. With the "Match Play Championship" in full swing (...couldn't resist the pun!) and the "Masters" coming up, try practicing last week's post describing a "Lying-down Twist" before this week's "Internal Hip Rotation" at least every other day and watch your drives sail twenty to thirty yards longer. (My husband suggested that you send me money if this actually works! Just kidding. He's the comedian in the family.)
Carefully read and visualize this internal hip rotation before attempting to add it to last week's twisting posture. While lying on the floor or a very firm, but padded surface, as you practice the "One-Leg Lying-Down Twist" (sometimes referred to as a "Windshield Wiper") that is described in last week's post continue to deepen the internal rotation (toward the center) of each hip unilaterally (one side at a time.) Please proceed with caution and mindful awareness of every body sensation.
In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath.
This week's pose, "Lying-Down Eagle Pose" (Supta Garudasana in Sanskrit,) emphasizes internal hip rotation and is intended to help all golfers who want to increase the power in their drive by improving flexibility in the spine. With the "Match Play Championship" in full swing (...couldn't resist the pun!) and the "Masters" coming up, try practicing last week's post describing a "Lying-down Twist" before this week's "Internal Hip Rotation" at least every other day and watch your drives sail twenty to thirty yards longer. (My husband suggested that you send me money if this actually works! Just kidding. He's the comedian in the family.)
Carefully read and visualize this internal hip rotation before attempting to add it to last week's twisting posture. While lying on the floor or a very firm, but padded surface, as you practice the "One-Leg Lying-Down Twist" (sometimes referred to as a "Windshield Wiper") that is described in last week's post continue to deepen the internal rotation (toward the center) of each hip unilaterally (one side at a time.) Please proceed with caution and mindful awareness of every body sensation.
- Physically---While the right foot is resting just above the left knee of a straight leg and stabilized in a twist to the left side of the torso (with the pelvic floor and abdominals engaged to protect the sacroiliac joint), slowly slip the outer right toes of a flexed foot under the outer left knee during an exhalation. Then while drawing in a deep, three-dimensional breath, roll onto the back and bring both arms overhead with the palms facing upward. Draw up the pelvic floor and abdominal muscles at the top of the inhalation and press the sacrum (the flat, triangular-shaped bone just above the tail bone) into the floor, but not the back of the waist (the lumbar back.) Then exhale the arms up and over the torso, crossing the right elbow under the left and placing the backs of the hands together and bringing them to rest on the forehead. Some students without prior shoulder injuries may be able to intertwine the wrists and place the fingers of the lower right hand into the palm of the upper left hand. To deepen the internal rotation of the hips, proceed by slowly sliding the outer edge of the right foot down and under the outer left leg with each exhalation. During the last 3-5 breaths slip the outer right flexed foot just under the outer left flexed foot and straighten both legs during exhalations while rotating them internally toward one another. If this progression creates any discomfort in the lower back or a sensation close to pain, slowly come out of "Lying-down Eagle Pose" immediately by inhaling both knees toward the chest. Then exhale the left foot onto the right extended leg to cautiously repeat the instructions on the opposite side. Unilateral yoga poses help us to discover which side of the body has problems or issues, and this knowledge can be the beginning of a healing process.
- Mentally---Mindfully remain in each variation of this internal hip rotation for a minimum of two breaths at each "station," paying close attention to the rhythm of the breath and the body sensations around tissue that surrounds the sacrum just above the tail bone called the sacroiliac joint. Practice truthfulness (satya) by accepting your limitations and recognize the place of maximum sensation before pain. In order to avoid injury, never attempt to deepen a pose before the body is physically prepared and ready.
- Spiritually--- It has been said that "the road to hell is paved with good intentions." When practicing all twisting yoga positions with a spiritual intention, it's helpful to remember the physical struggles that even the apostle Paul had with his own double-mindedness. He expressed this battle of the will so clearly in his letter to the church in Rome: "For the good that I would I do not; but the evil which I would not, that I do....Who shall deliver me from the body of this death? I thank God through Jesus Christ our Lord. So then with the mind I myself serve the law of God; but with the flesh the law of sin." (Romans 7: 19, 24-25, KJV)
When trying to chase darkness from a space, willing it to leave is an exercise in futility. But bring a candle into the room and the darkness is gone. So when attempting to will something negative out of your life, try the method of replacing it with something positive. A spiritual yoga practice of twisting positions can strengthen more than your golf swing. Swing loose! Namaste, plf
