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| "Two-Legged Table" or Dwi-Pada Pitham |
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| Vinyasa Flow to Apanasana |
Amazingly, with the cooperation of our breath, muscles and skeletal system we're able to move from last week's supine position on the back (apanasana) into a position similar to "Bridge Pose" (Setu Bandhasana) but with a slightly different position of the arms. When we flow rhythmically with the breath between the two positions---Apanasana and Dwi Pada Pitham---the release of the tension in the lower back and chest is dramatic. Warning: Prenatal students should not attempt any supine positions, and especially those that compress the abdominal region
- Physically---We're lying on our back (from Apanasana, remember last week's blog?) hopefully in a peaceful spot that's fairly flat, with our knees bent and the upper thighs resting on the lower abdomen. The arms are resting passively beside the body with the palms facing downward, unlike the "Bridge Pose" in which the hands are actively supporting the back of the hips, OR in a lower intensity version where they are wrapped around the outer ankles.
- On a deep "belly breath" in and upward, allow the lower abdomen to gently push the thighs out and away as both feet float to the floor, hip-width apart. Continue the inhalation as the feet ground firmly into the floor and the hips lift upward and the tail bone scoops forward in a backward tip of the pelvic basin. Don't rush the exhalation to release back to the floor, but slowly lower from the upper back, one vertebra at a time. Then lift the pelvic floor (mula bandha) and the abdominal muscles (uddiyana bandha,) compressing the chest to squeeze the last bit of apana (toxic gases) from the body in Apanasana. Now you're back where you started, so repeat this breath-synchronized flow from Apanasana to Dwi Pada Pitham (vinyasa flow) for one round of ten full breaths---rising up and opening on the inhalations, and then lowering and closing on the long exhalations. This flow feels great after working the abdominals and obliques in "Belly Rolls" (Jathara Parvartanasana)
- Bonus! Students with tight hips can add "Eye of the Needle Pose" (Sucirandhasana) by placing the outer ankle on the opposite knee during the inhalations. Then at the end of the exhalations reach the corresponding arm through the hole to actively draw the knee into the chest and open one hip at a time. For a detailed description go back to an earlier blog in the spring.
- Mentally---As always, focus attention on smoothing out the rhythm of each breath. Attempt to lengthen the duration of each exhalation to provide extra time for the release of physical toxins, fears and tensions to drain out and away from the body. On the inhalations watch the upward movement of the air (prana) as it is drawn into the chest cavity by the action of the diaphragm releasing into the upper abdomen. Remain present with the body and the breath.
- Spiritually---As each breath enters the body to supply energy to lift the hips, keep the head connected and anchored to the Source of your life. Allow the heart to be drawn up toward the Creator. Without the physical connection and grounding of the back of the head and the shoulders it would be next to impossible to lift the weight of the upper body from this bended knee position on just "two legs." So open your heart and fix your mind upon your Creator. This defines being grounded and connected (yoked) to your God! Trust in Him alone....plf
