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| "Taking Flight" (most difficult transition) |
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| "Landing in Upward-Facing Forward Fold" #9 (same as # 4) |
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| "Forward Fold" #10 (same as #3) |
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| "Upward Salute" #11 | | | (also #2) |
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| "Mountain Pose" #12 (same as #1) |
Have you ever found yourself in the middle of something and wondered if you could ever summon the energy to finish? This just might happen if you're not breathing deeply and rhythmically enough during the project, or even during the practice of the vinyasa flow series called "Suryanamaskara A." Although we can live for days without food and water, we certainly need a constant supply of the energy found in each "breath of life." Therefore, if you're ever stuck in the middle of anything, but especially the suryanamaskaras, in order to get unstuck take a full and deep breath to move forward.
- Physically---In order to transition the feet to the top of the mat from "Downward-Facing Dog" the developmental step OR jump requires forward flowing energy. Looking in the direction that you choose to move, inhale deeply and lift the gaze to your right thumb (OR the space between your hands) while drawing up your pelvic floor and abdominal muscles (called the mula bandha and uddiyana bandha) to provide support for the body weight. Then exhale while dropping the left knee to the mat and lunging the right foot forward (OR while jumping both feet forward) as the right hand rolls forward. Then push off of the back left toes to bring that foot forward to the top of the mat. Beginners will find releasing the opposite knee to the mat one of the easiest methods to transition forward, or even using a hand behind the knee to help when lifting the weight of the lunging leg. This transition of the feet to where the hands were in "Down Dog" is physically one of the most difficult undertakings in any vinyasa flow series, so there are many methods that require varying degrees of core strength to accomplish this shift of body weight. The most challenging propulsion forward that's used in the "power yoga" style (also called ashtanga yoga or astanga) requires "taking flight" by lifting the hips over the hands and actually jumping both feet forward to land between the hands at the top of the mat. Remember that yoga practice is a physical journey, as well as a mental and spiritual one that evolves with constant practice (abhyasa.) For now, your physical task is to simply arrive at the top of the mat where the hands had been, using whatever method can get you there in one breath, but keep practicing the use of those "root locks" to develop physical core strength.
- Once both feet are firmly planted back at the top of the mat with the gaze facing outward, or at the center of the forehead in "third eye" drishti called naitrayoh ma dyai, you have returned to the familiar fourth position in this flow called "Upward-Facing Forward Fold" or Urdhva Uttanasana. This ninth position (same as #4) is repeated as it stretches the hamstrings and the spine by pressing the hands into shins OR the floor beside the feet. Inhale more energy deeply into the body while lifting the tail bone and looking out toward the Source of every breath with gratitude and a long and extended spine.
- Exhale and release back into the tenth position, which is a full "Standing Forward Fold" called Uttanasana (same as #3) with the weight evenly distributed over all four corners of each foot placed hip-width apart (OR wider for prenatal.) Although this is exactly the same as the third position in this "Meditation in Motion" hopefully the hands have moved further down the legs OR onto the floor as a result of the continual heat-building movement that relaxes and lengthens the muscles.
- Be sure to lift the internal "locks" or bandhas (pelvic floor and abdominals) that help to seal the energy within the physical body before inhaling up in a reverse swan-dive back to "Standing Upward-Facing Salute" called Urdhva Hastasana (the same as the second position in this flow.) In this eleventh posture, ground both feet hip-width apart (OR wider for prenatal), and then stretch and spread the fingers widely apart while looking up at the thumbs to complete the deep inhalation.
- Slowly exhale the hands together in prayer position (anjali mudra) as they lower back to position twelve---the heart of this "Meditation in Motion" called "Mountain Pose" called Tadasana, which is the same as the first position. Bring the ankles back together and zip the legs together from the bottom upward, as was done in the first position.
- Mentally---Occasionally while practicing "Surynamaskara A" the energy will rise and everything will flow together so beautifully with your movements and breath so fully synchronized that you won't want to stop after completing just one set of the twelve positions. If these sensations of lightness and vitality should occur in the physical body, please try to control the mind by simply progressing through the flow again into positions one through twelve for at least five repetitions! Notice the energy and heat that builds naturally throughout the body by breathing with the mouth closed. Convince the mind to continue the flow by remembering that heat energy burn toxins and calories, Yeah! Warning: Prenatal students, or those with hypertension (high blood pressure) should not raise the heart rate or internal fires to an uncomfortable level. Be sure to rest in "Child's Pose" (described in a January blog) OR "Downward-Facing Dog" if the breathing becomes short and shallow or irregular. Remember to honor your body as "the temple of The Holy Spirit."
- Spiritually---References to "finish the race" are found throughout The New Testament of The Bible. With a determination to practice perseverance in the physical aspects of a daily yoga practice we can develop the spiritual steadfastness that is required for committed service to God. The spiritual benefits of completing a task involve obedience. If we were led to perform a certain task, we certainly aren't intended to quit in the middle before the mission is complete. The infinitely wise words of Jesus on the subject of finishing are recorded by his disciple, Luke:
"For which of you intending to build a tower, sitteth not down first, and counteth the cost, whether he have sufficient to finish it?" (Luke 14:28, KJV)
And the apostle Paul also declares his determination and steadfast intention to finish the course of his ministry with joy:
"But none of these things move me, neither count I my life dear unto myself, so that I might finish my course with joy and the ministry;, which I have received of the Lord Jesus to testify the gospel of the grace of God." (Acts 20: 24, KJV)
May your intention be to finish each "Salutation to the Son" as a "Meditation in Motion!" Breathe it! plf
