Our bodies are like a giant test tube of chemicals so, in a sense, it's true that we are what we eat. (Yikes! Ed Moon, if you're out there, I can't believe I just quoted your jabs at me in the teachers' lounge of High School District 214, state of Illinois, early 1970's!) As I approach the holidays noted for over-eating unhealthy food and beverages in ridiculously excessive quantities, I've decided to prepare myself with a new mantra---"Less is more." This is especially true for the elderly because the digestive system has most likely been over-worked for longer periods of abuse, but the young should also be aware of the cumulative effects of abusing the physical body with too much low-grade fuel. It seems that our bodies also keep a journal of the decisions that we make!
This is the very reason that I've decided to more slowly and purposefully into each day by beginning with mindful meditation after my morning prayer and yoga time. By becoming more astutely aware of the connection between what I ingest in my physical body and what I ruminate in my mind, I hope to be ready for a transformative 2010 generated by a New Year's resolution to "go slowly into the day." Even though I know better, I often cut my prayers and yoga session short because I get the feeling that I should be doing something else! Or worse yet, I push myself to move into a new posture, or I abbreviate the time spent in an important restorative position. Yes, even yoga instructors are "a work in progress," as I mention in my blog intro.
After prayer and meditation, rather than rushing out of last week's seated posture called "Adept's Pose" or Siddhasana, try remaining seated calmly and patiently for a few rounds of this very slow and gentle sequence of breath-synchronized movements (called a vinyasa flow in the ancient Sanskrit language.) Almost anyone can participate in this type of yoga since it focuses on the slow and coordinated movements of the upper body. Remember that the intent is to move very slowly and mindfully with the breath, allowing the breath, not the body, to lead.
"Whosoever denieth the Son, the same hath not the Father; [but] he that acknowledgeth the Son hath the Father also." (I John 2:23, KJV)
Pause often to enjoy the journey without concerns about any particular destination....plf
This is the very reason that I've decided to more slowly and purposefully into each day by beginning with mindful meditation after my morning prayer and yoga time. By becoming more astutely aware of the connection between what I ingest in my physical body and what I ruminate in my mind, I hope to be ready for a transformative 2010 generated by a New Year's resolution to "go slowly into the day." Even though I know better, I often cut my prayers and yoga session short because I get the feeling that I should be doing something else! Or worse yet, I push myself to move into a new posture, or I abbreviate the time spent in an important restorative position. Yes, even yoga instructors are "a work in progress," as I mention in my blog intro.
After prayer and meditation, rather than rushing out of last week's seated posture called "Adept's Pose" or Siddhasana, try remaining seated calmly and patiently for a few rounds of this very slow and gentle sequence of breath-synchronized movements (called a vinyasa flow in the ancient Sanskrit language.) Almost anyone can participate in this type of yoga since it focuses on the slow and coordinated movements of the upper body. Remember that the intent is to move very slowly and mindfully with the breath, allowing the breath, not the body, to lead.
- Physically---Begin by sitting comfortably, either in "Adept's Pose" or on a padded chair, and flow peacefully with the arms for 3-6 rounds of the following sequence:
- While slowly inhaling a full ujjayi (victorious) breath, raise the arms with the inhalation out to the sides and then straight above the head until the hands touch (called "Upward Salute" or Urdhva Hastasana). If you don't have high or low blood pressure and are not pregnant, you may pause here to look up at the thumbs to stretch at the top of the inhalation for what is called antara kumbhaka. Do not rush into the exhalation!
- As the exhalation begins, slowly lower the straight arms down to the starting position with the hands floating back onto the inner knees as the chin lowers onto the raised chest into what is called the "Chin/Throat Lock" or seal (Jalandhara Bandha). Again, if you do not have high or low blood pressure and are not pregnant, you may pause here at the end of the breath for bahya kumbhaka. Attempt to keep the exhalation as long or longer than the inhalation to prevent the light-headedness caused by a build-up of carbon dioxide in the bloodstream.
- After practicing very slow and rhythmic movements of the arms in sync with the breath, you may try adding the "Root Locks" (Mula and Uddiyana Bandhas) during the pause at the top of the inhalation by drawing the pelvic floor and abdominal muscles in an upward lifting motion. After 3-6 rounds of practice that coordinates movement with the breath, reverse the position of the legs (left ankle will move to the top of the right ankle) after a brief break in "Staff Pose."
- Once the flow of the arms with the breath becomes natural, try adding lateral or side stretches by lowering one arm at a time to the floor in line with the hip but stretched away from it. Keep the upper arm stretching straight over the ear while looking up under that arm as the side body stretches and leans into the hand on the floor. Inhale back to the "Upward Salute" arm position, and then reverse to the opposite side. With each stretching flow to the side, place the hand further away from the hip to increase the stretch in the side body.
- Mentally---Be sure to move as slowly as possible, and stay alert by counting the number of breaths in each position to keep the mind from wandering out of the present moment. Once the movement of the arms and breath become rote, you can begin to focus the attention on coordinating the internal lifting of the "locks" with the breath for support in the torso. The upper body will become long and lean with multiple repetitions of this easy vinyasa flow series, but be sure to perform the same number of repetitions on each side, unless one side is already imbalanced and you're trying to improve and balance that side.
- Spiritually---To add a spiritual dimension to the arm movements with the breath, acknowledge your Heavenly Father in the "Upward Salute" as the source of every breath you take. On the exhalation pause the arms very briefly at shoulder height to acknowledge Jesus your Redeemer as you experience the surrendered release from your sins through His grace. Then bring the palms together at the end of the exhalation in prayer position (called anjali mudra) instead of resting the hands on the inner knees, and pause to acknowledge the peaceful presence of God's Holy Spirit within you. Attempt to make each graceful movement a "meditation in motion" as you savor the journey during these slow and peaceful movements.
"Whosoever denieth the Son, the same hath not the Father; [but] he that acknowledgeth the Son hath the Father also." (I John 2:23, KJV)
Pause often to enjoy the journey without concerns about any particular destination....plf
