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| "Couch Pose" or Paryankasana |
With summer just about two weeks away and the weather offering a plethora of opportunities outdoors, this is the season to drag ourselves off of the comfort of our couch and get the body moving. Whether we're riding bikes or horses, swimming or surfing, running or just walking amidst the natural beauty of God's creation, it feels healthy to breathe in the fresh energy (prana) found among plants and trees, or near a river, lake or one of our oh-so-spacious seas! So this week pick up your yoga mat, a blanket or a beach towel and head to a quiet spot in the great outdoors to practice "Couch Pose" or Paryankasana as you prepare to fully open your hips, your back, and your lungs.
- Physically---Attempt to get away from the sight of all man-made objects and find a place where you can spread out your mat or blanket on a fairly soft and flat area padded by grass or sand. Remove your shoes before lowering slowly onto your knees with a long sigh of relief for having escaped the confining walls of a man-made building. Inhale and sweep the arms straight overhead while looking up toward the great expanse of sky and lengthen through the entire torso. As you exhale to sit between your feet in "Hero Pose" (virasana described in the last two blogs) be sure that the inner knees are touching with the thighs turning inward, but the toes are not sickling or curving inward but rather pointing straight behind you. Sit in "Hero Pose" with the arms extended upward for 3-5 smooth and deep yogic breaths as preparation for "Couch Pose." This transition from "Hero Pose" allows the very thick and strong group of muscles across the front of the groin (known as the psoas or iliopsoas) to lengthen and relax.
- Then slowly exhale the arms and release the heels of the hands onto the toes with the palms facing forward, and lower carefully onto the elbows and the crown of the head. With a deep inhalation lift the chest and arch the back while pressing the tail bone down and forward in a reverse (posterior) tilt of the pelvic basin. Exhale and relax the hands outside of the thighs with the palms still facing upward and the creases of the elbows forward to maintain an open and fully expanded rib cage. Breathe deeply for 3-5 ujjayi (victorious) breaths in this transitional variation of "Hero Pose" before moving into the final "Couch Pose" called Paryankasana.
- IF the muscles across the front of the thighs and groin have relaxed enough to keep the knees pointing toward one another and pressing down into the earth, then you may be ready to attempt the full expansion across the front and back of the body. Inhale deeply into all four corners of the lungs while raising the arms up over the head and cup each elbow with the opposite hand. Exhale the folded arms slowly and mindfully above the head while pressing the tail bone toward the knees to experience the full extension of the dorsal region, as well as the front of the body, for at least five smooth and deep breaths through the nose only. Look up or behind you (or inward at your "third eye") to enjoy each breath while in Paryankasana and marvel at the beauty of God's creation!
- To come out of "Couch Pose" inhale the arms straight and then exhale the elbows directly under the shoulders to press back into the seated "Hero Pose." Never rush out of any yoga pose, but rather savor each slow transition. As you straighten one leg at a time out on the blanket, take time to sit and enjoy the experience of being in nature. If time allows lower into "Corpse Pose" for several minutes and deepen the joy of living in the present moment.
- Mentally---Focus your attention on the sound and sensations of each breath as you expand your body fully in the freedom and unrestricted openness of nature. If you happen to be fortunate enough to practice "Couch Pose" on the beach, listen to the sound of each wave as it rises and then falls, trying to emulate the sibilant sound with each rise and fall of your breath. Feel all of the muscles and connective tissue in your body beginning to expand and soften as your mind is attentive to the fullness of every breath. Stay present and connected to your body, your spirit and your Creator.
- Spiritually---Be filled with gratitude that you are able to get off of the couch and outside into God's world. No matter where you are physically or mentally, take comfort in Jesus' words: "If the Son therefore shall make you free, ye shall be free indeed." (John 8: 36, KJV)
May you enjoy each freedom that you experience....plf
