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| "Plank Pose" #5 |
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| "Four-Limb Pose" #6 or Chaturanga Dandasana |
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| "Upward-Facing Dog" #7 or Urdhva Mukha Svanasana |
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| "Downward-Facing Dog" #8 or Adho Mukha Svanasana |
- Physically---Remember to begin by standing in "Mountain Pose" described in previous blogs, and then saluting "our known God" with a deep inhalation as arms extend straight up toward the sky. We then step the feet hip-width apart and bow down to our worthy Creator as we exhale our own unworthiness, and then look out again in an "Upward-Facing Forward Fold" to seek strength and guidance for the upcoming rigorous portion of our meditation as we " ...live and breathe and have our being in Him."
- With the hands actively pressing into the floor in front of, beside OR behind the feet (the first decision to be made based upon a truthful assessment) bend the knees and step one foot at a time to the back of the mat during an exhalation, OR jump lightly to the back of the mat. The third decision is whether to step back into a fifth position of "Downward-Facing Dog" OR "Plank Pose," which requires that the pelvic floor and abdominal locks, as well as leg muscles be engaged for core support in this straight-as-a-board position. If "Plank" is your choice for the fifth position, the heels of the hands are aligned directly under the shoulders with fingers spread widely and pointing forward, and the toes are aligned directly under the heels of each foot, with most of the weight pressing into the pads of the big toes.
- Prenatal students, as well as those with other physical limitations, should step back into the less strenuous fifth position of "Downward-Facing Dog" (rather than "Plank Pose") to prevent abdominal strain. This posture resembles an inverted V-shape with the tail bone extending up in a forward (anterior) tilt of the pelvic basin. The hands are actively spread in a starfish shape, middle fingers aligned to intersect the elbow creases, and the feet are hip-width apart with the second toe of each foot aligned to intersect the shin bone and kneecap. The knees may be very slightly bent at first, and the heels of the feet may not be pressing into the floor if the back of the thighs (hamstrings) feel tight or strained. The gaze is back toward the big toes to allow the weight of the head to gradually release toward the floor.
- To transition to a sixth position on an exhalation the gaze shifts to the thumbs as the elbows bend with the creases facing forward and the torso moves slowly forward. First the knees are lowered to the floor, with the tummy lightly brushing the floor only during the first two trimesters. Those who are not prenatal may lower all the way down onto the thighs and then stomach to inhale into a seventh position as they look upward in "Cobra Pose," pressing the tail bone down and forward in a reverse (posterior) tilt of the pelvic basin. Prenatal students who desire a bit of a challenge may inhale and lift both feet up toward the buttocks while looking up toward the Creator of all life in an easier, modified version of "Cobra Pose" for their seventh position. This gentle backward bend should be done carefully with mindful awareness as the tail bone presses down and forward to gently stretch the front of the thighs (quadriceps) and the groin during the inhalation.
- The most challenging version of the sixth position in the suryanamaskaras incorporates a four-limb (chaturanga) position known as Chaturanga Dandasana. This posture requires that the entire body weight be supported only by two arms bent at right angles and by the big toes of each foot---in other words, only four limbs. This lowering from "Plank Pose" into "Chaturanga" during an exhale is accomplished with practice by engaging the pelvic floor and abdominal muscles to help support the weight of the core as it presses into the heels of the hands and the pads of all ten fingers, with the elbows pointing back and aligned alongside the ribs. The leg muscles are actively engaged to support the weight of both legs which are pressing back into the heels of both feet and then into the big toes.
- To inhale into the most difficult seventh position (which is skipped for most prenatal students) called "Upward-Facing Dog" (Urdhva Mukha Svanasana) the hips lift very slightly to roll the weight forward onto the tops of only the big toes to avoid a sickling action at the ankles. Then the hips are drawn forward as the inhalation deepens, and the chest lifts and expands three-dimensionally, and the gaze shifts up toward our source of strength with the spine extending in an open and graceful arc. Again, no part of the legs is in contact with the floor except the hands and the top of the big toes.
- Then all students exhale back into the eighth position in this vinyasa flow called "Downward-Facing Dog" (Adho Mukha Svanasana), which was described as an optional fifth position for those with physical limitations. The gaze again reverts back toward the big toes so that the neck (cervical spine) is alternating between looking upward and backward to massage the spinal discs in this energizing flow.
- The four positions in the middle portion of "Salutations to the Son" may be repeated and synchronized with the breath in order to develop "leaner muscles in the middle:"
- Inhale forward into "Plank" OR on the knees prenatal modification;
- Exhale to lower into "Chaturanga Dandasana" OR the prenatal version forward on the hands and knees;
- Inhale into "Upward-Facing Dog" OR "Cobra Pose" OR the prenatal version of a slight backbend;
- Exhale back into "Downward-Facing Dog Pose," and repeat OR not!
- Mentally---At first, this vinyasa flow requires great concentration in order to coordinate each transitional movement with only one part of the breath, so the mind might not be tempted to wander away from the body. Once the movements and breathing become somewhat rote or more automatic, be careful to stay present mentally with each breath and body sensation, never pushing the body past "your personal edge" into pain or extreme discomfort. After much practice (abhyasa) it becomes easier to focus the attention on the synchronization of engaging muscles and the "root locks" during strenuous exhalations to provide the necessary support for the body weight. Although B.K.S. Iyengar recommends engaging the "locks" or bandhas only after exhalations, I have found with my own practice that I need the extra support and energy during the exhalations.
- Spiritually---We can demonstrate our faithfulness to God, if we commit to a special time of daily practice when we yoke/connect with our God. Then He will be faithful and do His part of providing the energy and strength we need. When the flowing movements of meditation are practiced regularly and mindfully, acknowledging our God with each breath we take in and looking up toward Him as the Source of each breath, He will provide for all of our needs. And I testify this to be true from my own personal life experiences. If you know this song, sing it in your head and heart as you practice, "Great is Thy faithfulness, Lord unto me!" (Read Lamentations 3:22-29, KJV)
Thank you God, for your love that never fails; it is new every morning! plf
