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| "Mountain Pose" |
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| "Upward Salute" |
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| "Forward Fold" |
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| "Upward-Facing Forward Fold" |
When I first awaken my body appreciates if I don't leap out of bed and begin a frantic flurry of movement. Instead of flying out the door without time to organize my thoughts and my day I've evolved into a process that encourages God to be a real part of every decision that I make, no matter how small. After spending time in prayer on my knees (described in the first blogs of this year) to nurture the relationship with my Creator, I ease into the day's activities with a slow "meditation in motion." This yoga flow called "Salutations to the Son" (Suryanamaskara A) gradually accelerates the upward flow of energy and helps me to connect my body and mind with the real person behind the wheel. The country western song "Jesus Take the Wheel" sung by Carrie Underwood explains this concept of surrender so clearly. Each and every exhalation in this series of positions reinforces the concept of "letting go and letting God" as I continually give Him permission to lead the way through my day.
This week practice only these first four positions of the "Salutations to the Son" until the "Standing Forward Fold" (Uttanasana) with core muscles engaged becomes a natural action. In order to prevent lower back injuries this is a safe method of bending forward to pick up anything, whether it be a heavy grandchild, or the light-as-a-feather weeds when gardening.
- Physically---To begin the "Meditation in Motion" called "Son Salutations" read last week's blog and stand in the first position, called "Mountain Pose" (Tadasana), with the eyes closed for several deep ujjayi breaths (3-5) through the nose only. Ground firmly into all four corners of each foot and lift up through the crown of the head to extend the spine, paying close attention to the rhythm and quality of each breath. Allow the shoulders to roll down the back of the body as all physical tension is released with each sighing exhalation in this first of twelve positions.
- To transition into the second posture of this meditation in motion read the blog from two week's ago to review the principles of the "Upward Salute" (Urdhva Hastana). Simply extend the hands in prayer position (anjali mudra) straight up over the head with the inhalation while gazing at the thumbs. Allow the shoulders to remain relaxed and down away from the ears.
- The third position is a "Standing Forward Fold" called Uttanasana executed while exhaling the used air down and out of the body as the gaze (drishti) shifts to the navel, and the feet move to a hip-width distance apart. This forward bend is similar to a swan dive or a bow executed with straight arms sweeping back, out and then down to the sides, or onto the floor outside of the feet, bending the body only at the top of the thighs rather than at the waist. To protect the lower back, it is crucial to engage the pelvic floor muscles and the abdominals while lowering in a flat back position to maintain the natural concave curve or hollow in the lumbar back. The actions of engaging the leg muscles while lifting the tail bone up and away from the chest helps to promote a healthy forward tilt in the pelvic basin. These actions should be practiced simultaneously in all forward bends until they become natural.
- The fourth position of Suryanamaskara A, "Upward-Facing Forward Fold", serves to deepen the forward bend, but the pelvic floor and abdominal muscles (called the "root locks") should remain engaged to support the weight of the torso. As the head and torso slowly rise slightly the chest is lifting and expanding three-dimensionally in an inhalation to move the energy (called prana) in an upward flow to aid the rising action. The hips are brought forward slightly to move directly over the feet, and the tail bone is lifting up and away from the expanding chest as the hands are pressing into the lower legs or the floor for leverage. The grounding action of the hands and feet are balanced and equal to the lifting of the tail bone, head and chest to stretch the hamstrings in the back of the thighs, and to lengthen the spine.
- Next week's blog will be a continuation of the vinyasa flow (breath synchronized transitions from one position to the next) from the forward bending position number four.
- Mentally---Since all forward bends are potentially dangerous to the lower back and hamstrings if performed without concentrated attention to alignment, pelvic tilt, and body sensations, it is most important to practice these first four positions of Suryanamaskara A carefully and mindfully. Positions three and four are excellent opportunities to let go of ego and practice truthfulness (satya) regarding the yoga journey. Flexibility is not a requirement for these positions, but rather a by-product if they are practiced regularly (abhyasa) with care. It truly doesn't matter if your hands touch the floor or not when in the "Standing Forward Fold." I've discovered that our range of motion is like the moon---it's always either increasing or it's decreasing, depending upon how frequently we practice. However, if we injure the muscles or joints by over-stretching beyond our "edge" we can set back our practice for weeks or even months. Be sure to inhale gently into the muscular and joint resistance with mindful awareness and practice metta, or kindness toward yourself. Exhale and let go of ego and the tension of trying too hard.
- Spiritually---When practicing this "Meditation in Motion" try to remember that it is our Creator that we are greeting or saluting as we look upward. When we bow down in a "Standing Forward Fold" it is our God that we bow humbly before to demonstrate honor and respect. As we're moving mindfully and fluidly with each breath we can repeat part of Paul's powerful sermon on Mars' Hill when he reminded his audience "...That they should seek the Lord, if haply they might feel after Him, and find Him, though He be not far from every one of us; For in Him we live, and move, and have our being;...." (Acts 17: 27-28, KJV)
May each of you seek to "...live and move and have your being in Christ Jesus" as you look forward to continuing the "moving meditation" of
vinyasa flow yoga. Namaste, plf
