In order to open a "door of opportunity," a gate, anything---even the hips or the heart---it helps to seek the opening with a strong desire and determination. Enter...the will and a powerful thing called hope. With age I'm noticing that my hips seem to be losing flexibility rather than opening more freely. Even though I practice hip-opening yoga postures every morning I can barely hold my ground. It's only my determination not to go backward that keeps me practicing with the hope that I will experience a slight loosening as I gently attempt to release my tight hip-flexors and shoulder joints.
One of the positions that I have found extremely helpful to open and externally rotate the hips (away from center) is called "Gate Pose" or Parighasana. This position stretches the pelvic and abdominal region one side at a time (unilaterally) to tone the muscles, connective tissue, organs and skin. With regular practice and awareness of alignment "Gate Pose" also helps to open the rib cage, shoulders and vertebral discs one side at a time. It can also provide relief for a stiff back.
I pray that each of you who read these weekly blogs have the strong desire, determination and the will to continue to ask, seek and knock. Never give up or lose hope! plf
One of the positions that I have found extremely helpful to open and externally rotate the hips (away from center) is called "Gate Pose" or Parighasana. This position stretches the pelvic and abdominal region one side at a time (unilaterally) to tone the muscles, connective tissue, organs and skin. With regular practice and awareness of alignment "Gate Pose" also helps to open the rib cage, shoulders and vertebral discs one side at a time. It can also provide relief for a stiff back.
- Physically---Transition into "Gate Pose" by lowering onto the hands and knees in a "Four-Post" position, with the knees aligned directly under the hips and the heels of the hands directly under the shoulders, fingers spread wide and pointing forward. Since the knees will bear the upper body weight in "Gate Pose" it may be necessary to place a folded blanket or towel under them for padding and protection. It's also advisable to warm the muscles and connective tissue with several complete rounds of "Surynamaskara A" described in the past three weeks' blogs, OR flow back and forth in several rounds of the spinal warm-ups known as "Cat and Cow Stretches" that were explained in a January blog. From the "Four-Post" position inhale and lift the tail bone in a forward tilt while tucking the toes directly under the heels and looking upward into the "Cat Stretch." As you exhale draw up the pelvic floor and abdominal muscles to support the lower back and roll the torso from the base of the spine into an upright position on the knees. With the creases of the elbows still facing forward slide the heels of the hands to the lower back and press the tail bone down and forward in a reverse tilt of the pelvic basin. This helps to prepare the pelvis as the right hip opens externally.
- Begin to move into "Gate Pose" with an inhalation as both the arms and the gaze raise above the head in an "Upward Salute" and the right heel slides out to the right of the body directly in line with the left knee. Lift the pelvic floor and abdominal muscles while pressing the tail bone down and forward as the back of the right hand slowly lowers onto the right knee cap on an exhalation and the left arm follows with the upper left arm resting on the left ear. Cautiously continue to deepen this release of the right hip for five or six full and deep breaths by sliding the back of the right wrist and forearm further down the right shin bone on each exhalation. On each inhalation move carefully into the resistance of the stretch along the left lateral body by lowering the right side toward the right leg and look up toward the left thumb.
- To reverse sides inhale while engaging the pelvic floor and abdominals to provide support for the lower back, and return back to the center in an "Upward Salute" while the right knee returns under the right hip. To open the left hip and right side body, exhale the left leg to the left pressing the left heel away but in line with the right knee, and then slide the back of the left hand and forearm down the left shin. With each inhalation attempt to stretch the right arm straight and over the right ear and lower the left side of the body toward the left leg on each exhalation. For the maximum physical benefit in "Gate Pose" maintain a slight reverse tilt in the pelvic basin by continually pressing the tail bone down and forward, and lift and extend the spine on each inhalation so that the upper body elongates laterally over the extended leg.
- Mentally---Remember to breathe deeply with gratitude as you draw in the "breath of life" to open and expand not only each hip, but your heart and your attitude. Prevent the mind from wishing the body out of this stretching posture by focusing the attention on a release of tension in the hips and side body as each stretching sensation is experienced fully. Once you've reached your "edge"---a place of maximum sensation before pain---commit to remaining at your edge on each side to give the body and mind time to adjust and surrender all emotional responses and any resistance to the position.
- Spiritually---It can be a challenge to open a gate that is stubborn or stuck. We've all heard "Where there is a will, there is a way," but Thomas S. Szasz comments on this proverb in his 1973 book, The Second Sin, "... Not entirely true, but it is true that where there is no will, there is no way." And so I continue to will my hips to open up in "Gate Pose." I continually seek to practice uncomfortable "hip-openers" in the hope that at least I'm slowing down the aging process of my shrinking range of motion. Yet more importantly, I continue to spend time alone with my God, seeking to yoke with Him and become more aware of His guiding presence as He leads me through the often rough pathways of life. If you too want to open your hips and your heart, practice "Gate Pose" faithfully and mindfully while remembering the spiritual truth found in the wise words from "The Old Testament" leader, Moses: "But if from thence thou shalt seek the Lord thy God, thou shalt find Him, if thou seek him with all thy heart and with all thy soul." (Deuteronomy 4:29, KJV)
I pray that each of you who read these weekly blogs have the strong desire, determination and the will to continue to ask, seek and knock. Never give up or lose hope! plf
