Relaxing into Submission

"Head-to-Knee Pose" or Janu Sirsasana

We all know how important it is to relax. We take vacations to relax. And yet sometimes we're so busy moving around from place to place, sightseeing, shopping, etc. that we forget to stop and do nothing but relax. The word "relax" stems from two Latin roots meaning to go back (re) and to loosen (lazare). When we use yoga to relax we're literally taking our physical body and our mental activity back to the loosened state they were in as a child, and then taking the time to rest (or remain) there. Remember how we could sit on the floor and play for hours in different seated positions without becoming tired? Let's approach the seated position called "Head-to-Knee Pose" or Janu Sirsasana with the intent to go back to a loosened state---in our spine, our hips, our legs and our mind---to find a resting place of ease and comfort. During warm weather it can be very relaxing to take your mat or beach towel to a quiet and private spot outside when there is flat and level terrain for grounding.

• Physically---Before attempting "Head-to-Knee Pose" the muscles and joints in your body will appreciate a few warm-up sequences of postures such as the "Salutations to the Son," which were described in a two-part previous blog from the first two weeks in May. After completing three or more rounds of breath-synchronized movement, relax for several (3-5) easy breaths through the nose only in "Staff Pose" or dandasana as described in the blog from last week (June 22nd.) Inhale to extend the spine upward and exhale while grounding the tail bone actively away from the heels of the feet. After sitting tall in "Staff Pose" relax the abdominals and draw the tail bone back away from the heels while sweeping the arms slowly up in a seated "Upward Salute" to your Creator. While exhaling extend both arms forward to allow both hands to wrap around the lower shin of the right leg, bending the knee and drawing the flexed right foot into the base of the spine with the sole tucked slightly under the upper left thigh. Relax the right leg and knee, allowing it to release slowly toward the floor for several deep breaths. If the right hip rotators are tight they will loosen and relax more readily if the weight of the right leg and knee is supported on a thin prop such as a folded towel or pillow. Use the inhalations for spinal extension up through the crown of the head and the exhalations to release the right hip and the left hamstrings. Relax into submission!
  
• There are many ways to approach this intermediate pose, but if the intent is to relax and ease into "Head-to-Knee Pose" very gradually, use props at first and hinge at the hips to fold the upper body onto a soft beach bag or folded towel resting on the extended leg. [This posture is even safe for prenatal students with the permission of their primary care physician, and with the intent to stay aware of the space necessary for growth of the fetus.] Very slowly and respectfully with a flowing arm-sweep overhead inhale to begin the movement of the head and torso toward the actively extended left leg. Actively rotate the extended leg internally (toward the center) by pressing through the inner heel and big toe while spiraling the muscles in toward the bones. As soon as resistance is experienced in the right hip joint or the hamstring muscles in the back of the left thigh, stop for several deep breaths and allow the tissues time to loosen and relax. Then continue to extend the upper body and head out over the extended leg, lowering and surrendering into a prop to support the body weight with each exhalation. Only when the spine, muscles and joints have fully relaxed into submission are you ready to slowly remove the prop to extend the head out over the knee of the active leg with a mindfully active forward tilt of the pelvic basin. This may take several minutes, or several days, or even weeks of regular practice (abhyasa.) Some of you may even be able to grasp the big toes with the "yoga toe hold" by separating each big toe with the first two fingers of the respective hand and then lightly wrapping the thumb over those two fingers. Some of you will want to progress slowly by using props for leverage such as a strap, belt, tie, scarf, etc. wrapped over the ball of the foot and held to gently draw the body forward by widening the elbows outward to the sides. Move slowly and easily without forcing the body.
  
• To reverse sides while remaining loose, stabilize the "sit bones" into the ground while engaging the pelvic floor and abdominal muscles to support the lower back. Inhale and roll up from the tail bone through the lower back to the thoracic back, and finally the neck. Finish the inhalation by looking up to reverse sides and then exhale both hands onto the lower left shin to draw the left flexed foot into the base of the spine. Stay in each phase of the pose to relax.
  
• Mentally---Remain focused on using each complete breath to move deeper into the pose organically, one breath at a time. Stop even the tiniest movement until a sensation of looseness is experienced along the spine, the side body, the back of the hips and the hamstrings in the back of the extended leg. Always practice mindfully with awareness of the body and breath. Feel your body; find your breath and be consciously grateful for both!
• Spiritually---Practice loosening all physical tension by surrendering all worries and concerns to a God who wants a connected and close relationship with each one of us. He asked us to Take time for this connection which comes through each healing breath He gives as we rest and relax in His presence, remembering Jesus' call to "Come unto me, all ye that labour and are heavy laden, and I will give you rest." (Matthew 11:28, KJV) And then again Jesus asked his apostles to "Come ye yourselves apart into a desert place, and rest a while." (Mark 6:31, KJV)
  

Even God rested on the seventh day after creating the heavens and the earth, and His Word tells us that we need to rest from labour: "There remaineth therefore a rest to the people of God. For he that is entered into his rest he also hath ceased from his own works , as God did from His. Let us labour therefore to enter into that rest...." (Hebrews 4:9-11, KJV)

Make time for a mini-vacation every day with God and rest in the peace of His presence.... plf