If you're looking for excuses not to practice yoga, in my way of thinking there are none! Remember that yoga consists of more than physical postures. In fact, yoga is even more than the sum of its eight limbs. The asanas are only one of the eight components or ingredients (number three) that can be practiced in an effort to yoke with your Creator. If you're recovering from surgery and have limited mobility, you can always practice sitting still but comfortably for extended periods of time with the mind focused on smooth and steady breathing techniques. Meditation practice provides an ideal opportunity to become available to God and to experience gratitude to the Source of those life-giving breaths.
The key to sitting comfortably for long periods of time is not necessarily to find a cushy chair with back support, unless you want your core muscles to atrophy. Rather, the key is to practice seated positions, especially the traditional "Adept's Pose" called Siddhasana for long periods of time without the support of a chair back. In order for most people to experience some degree of comfort in a seated posture, the hips should be slightly elevated above the knees so that the natural spinal curves can be maintained. If this "hip above the knees" cannot be accomplished with the aid of props such as pillows and folded blankets under the tail bone and hips, then a chair should be used for seated practices such as pranayama and meditation. This means that even those individuals who are confined to a wheel chair can practice yoga---yoking body, mind and breath with an infinitely powerful Creator.
The key to sitting comfortably for long periods of time is not necessarily to find a cushy chair with back support, unless you want your core muscles to atrophy. Rather, the key is to practice seated positions, especially the traditional "Adept's Pose" called Siddhasana for long periods of time without the support of a chair back. In order for most people to experience some degree of comfort in a seated posture, the hips should be slightly elevated above the knees so that the natural spinal curves can be maintained. If this "hip above the knees" cannot be accomplished with the aid of props such as pillows and folded blankets under the tail bone and hips, then a chair should be used for seated practices such as pranayama and meditation. This means that even those individuals who are confined to a wheel chair can practice yoga---yoking body, mind and breath with an infinitely powerful Creator.
- Physically---Begin all seated postures on a level floor with the legs extended straight out from the hips in "Staff Pose" or Dandasana (described in the June 22nd blog.) Take time to assess whether tension in the hamstrings or hips is preventing an erect posture with the natural curves of the spine intact, especially in the lower back. If necessary, place a pillow or folded blanket under the hips to insure a comfortable forward tilt in the pelvic basin, OR sit in a chair with a padded seat. Using both hands, bend the left leg at the knee and hold the flexed left foot with both hands to seat the heel of the foot at the base of the spine (the perineum) with the sole of the left foot resting against the right inner thigh. Next bend the right knee and place the right ankle over the left with the heel of the right foot pressing against the pubic bone. Finally, tuck the sole of the right foot just between the left thigh and calf with the right heel pointing upward. If you have unusually tight hips or hamstrings, do not force the feet into this position called Siddhasana. Use folded towels to pad the uncomfortable regions around the ankles or behind the knees. Once a level of comfort is achieved stretch both arms forward to rest the backs of the hands lightly on the inner knees so that the palms face upward with each thumb and forefinger touching softly in jnana mudra.
- With each inhalation press down into the sit bones at the base of the hips while lifting upward through the spine with the head aligned directly above the spine and between the shoulders. Be careful not to lean forward onto the heels, but support the weight of the head and upper body with an erect posture utilizing skeletal alignment in addition to the core muscles of the pelvic floor and abdomen. Remain in this basic seated posture with the right foot on top for several minutes (until the breath becomes labored or uneven), and then release the legs one at a time to relax for several breaths before reversing the legs. On an inhalation place the right flexed foot at the base of the spine (perineum) and then exhale the left foot into place in front of the pubic bone with the left heel facing upward. Switching sides in this basic "Adept's Pose" helps to alleviate stiffness in the knees and ankles, while toning the lower spine and abdominal organs.
- Mentally---Attempt to rest in Siddhasana on this reversed side for at least as long as the first side, allowing the position of the crossed legs and erect back to keep the mind attentive and alert. If practicing breathing techniques (pranayama) be sure to monitor the length of each inhalation and exhalation so that the duration of each becomes even. As soon as there is one second less on either portion of a cycle of breath---inhalation or exhalation---this signals that the body is ready to make a change in position. Do not attempt to practice breath retention (kumbhaka) techniques if you have high or low blood pressure. It is best to practice these advanced breathing methods under the guidance of an experience yoga instructor.
- Spiritually---Once this basic seated pose becomes so comfortable and the breathing pattern so smooth and regular, it's time to focus your attention on the relationship with the object of your affection. This does not mean a male or female friend, but in meditation practice it means thinking only about the spiritual relationship and connection that you have with your Maker. Begin to experiment with removing the distractions of the sense of sight by closing the eyelids lightly to withdraw from all visual diversions. Absorb your sense of hearing in the soft, sibilant sound of each cycle of breath and withdraw from any outer sounds that surround you. Now you are beginning to practice the fifth limb of yoga called pratyhara, or withdrawal of the senses, so that you can focus on God's words from Scripture in order to release the most difficult aspect of yourself---your will. As the Book of James puts it:
