"Bending Over Backwards for Others"

"Bow Pose" or Urdhva Dhanurasana variation

"Bow Pose" preparation

How often do you "bend over backwards" for someone? Do you perform this extra effort for anyone who needs your help, or do you show favoritism by going out of your way for only those people you view as being worth the effort? Is this because you're expecting something in return for your efforts?
This expression of "bending over backwards" probably stems from the fact that it does take a great deal more effort than our usual forward bending. Think how often we bend forward as we stoop to pick up something, or sit to accomplish tasks like eating, working at the computer or driving a vehicle. Since we don't bend over backwards as often as we do forward, the muscles in the front of the body shorten and lose some of their original flexibility. In backward bending the entire front of the body must yield in order to curve in the opposite direction. Practicing "Bow Pose" (Urdhva Dhanurasana) regularly will help to physically balance the body by opening and releasing the entire front of the legs, abdominals, chest, shoulders, neck and arms. Since backbends also expand the lung capacity, they just might energize you enough spiritually to perform "random acts of kindness" for perfect strangers!

• Physically---Since we begin "Bow Pose" by lying on the back, this is not recommended for prenatal students. It's also a good idea to begin slowly by preparing the front of the body with the gentle flow from Apanasana to Dwi Pada Pitham to warm and relax muscles. These two positions were described in the past two blogs. After several rounds of any flow between movements that open the front body---especially shoulders, hips and the quadriceps---begin by lying on your back and inhale both arms straight overhead. Then exhale the palms of the hands onto the mat, tucking the fingers just under each shoulder pointing toward the feet, and draw the elbows together until they align over the shoulders. Inhale as you bring the heels of the feet nearer to the base of the hips, and then release with a long exhale while grounding the heels of the hands and feet firmly into the mat. At the top of the next inhalation be sure to lift the pelvic floor and abdominal muscles (called mula bandha and uddiyana bandha) for the support necessary to lift the torso from the mat. While exhaling press firmly down into the hands and feet as the tail bone presses toward the knees and then lift the hips until the crown of the head can rest on the mat. Remain here for at least two breaths to determine if this is as far as you should go for now, until the front of the body and the shoulders become open enough to continue.
• IF you can breathe quietly in this transitional stage (with the hips lifted and the weight on the crown of the head as well as the hands and feet) recommended in the Iyengar style of yoga, with a relaxed and quiet breath in, allow the pelvis to be pulled up and forward and then exhale strongly into the hands and feet while lifting the hips and the head to gaze directly at the thumbs. At first, you may only be able to hold this "Bow Pose" with bended elbows and for a breath or two. However, with regular practice (abhyasa) as your hip extensors open, and the shoulders and wrists relax, you can continue to extend the number of breaths to 10 or 12 quiet but smooth "chest expansion" breaths.  Eventually the arms will extend straight down from the shoulders instead of angling back to allow for tight shoulder joints.  
• To come down out of "Bow Pose" release back to the crown of the head on an exhale, and roll down slowly from the top of the spine to the sacrum. Rest in "Corpse Pose" (in the January 24, 2009 blog) for several minutes---the longer the better!
  
• Mentally---Try to recognize that during full backward bending positions, the front body is stabilized in a maximal inhalation with the intercostal muscles fully expanded, so you will be unable to take deep and full ujjayi breaths. Be satisfied with smooth and quiet breaths as you keep your eyes focused on the effort of the hands and feet, and the upward pull of the pelvis in a posterior (backward) tilt. At the end of each exhalation take time to relax the gluteus maximus muscles in the buttocks to prevent compression in the sacrum and subsequent lower back pain. Never force your body into a pose before it is ready! Always practice mindfully, taking time to notice every physical sensation as it occurs so that you don't move past the "edge" and into pain. Be present with each breath, using it as the foundation for all movement, great or small.
  
• Spiritually---While exerting the physical effort necessary to attempt backward bends such as "Bow or Wheel Pose," open yourself to spiritually expanding your efforts to help others---ALL others! Remember that God does not show favoritism. ("For there is no respect of persons with God. Romans 2:11, KJV)
  

I'll admit that it's quite a challenge not to judge others and automatically show favoritism toward those deemed more worthy. Yet I know that God does not do this, but rather reveals His concern for the least---the one lost sheep or the prodigal son that returns---all matter to our loving God. As the Book of James puts it: "For if there come unto your assembly a man with a gold ring, in goodly apparel, and there come in also a poor man in vile raiment; and ye have respect to him that weareth the gay clothing, and say unto him, 'Sit thou here in a good place;' and say to the poor, 'Stand thou there, or sit here under my footstool;' Are ye not then partial in yourselves and are become judges of evil thoughts? ...If ye fulfill the royal law according to the scripture, 'Thou shalt love thy neighbour as thyself,' ye do well." (James 2: 2-4, and 8, KJV)

We would all "do well" to practice opening our bodies, and especially our hearts, toward all of God's creatures.                Namaste. plf