Why do some people (especially men) think that strength and vulnerability cannot coexist? Haven't they heard of the expression "steel velvet" from Aubrey Andelin's book published in 2006, entitled Man of Steel and Velvet: A Guide to Masculine Development. This book would be a wonderful Christmas gift for every father and son, or even daughter and mother, because it describes the intriguing picture of a man who has achieved masculine fulfillment with the combined traits of the firmness of steel and the gentleness of velvet. These rare men command admiration, devotion and respect by assuming their rightful position as the head of the household with "strong minds, kind hearts and willing hands." No bragging intended here, but I have been blessed with just such a man in my husband of 41 years, James S. Fraser. A heartfelt "Thank you" to God and his parents!
Every time I practice this week's pose, called "Upward Plank Pose" or Purvottanasana, it makes me feel "strong, yet vulnerable" because I'm supporting the entire weight of my body, but with my heart and throat bared and facing upward. This position in the animal kingdom indicates submission to a higher authority. As "women of God" we are to submit to our husbands, who in turn are submitting to God's authority, and therefore, these "steel velvet" men treat us as they would themselves. Wouldn't it be a better world if this were always the case....
Every time I practice this week's pose, called "Upward Plank Pose" or Purvottanasana, it makes me feel "strong, yet vulnerable" because I'm supporting the entire weight of my body, but with my heart and throat bared and facing upward. This position in the animal kingdom indicates submission to a higher authority. As "women of God" we are to submit to our husbands, who in turn are submitting to God's authority, and therefore, these "steel velvet" men treat us as they would themselves. Wouldn't it be a better world if this were always the case....
- Physically---Warm up to prepare for "Upward Plank Pose" by practicing the pose described in last week's blog---"Four-Footed Table Pose"---because it will help to develop the required strength in the arms and legs in order to support the weight of the entire body without sagging in the hips and lower back. If this is too difficult, then try losing weight, along with a regular practice of "Staff Pose" (June 22nd blog) as the hands are pressed into blocks aligned just under the shoulders in order to lift the weight of the body. Also practice the "Two-Legged Table Pose" which will cultivate strength in the back of the thighs (hamstrings) to support the hips without swaying the back. Do not attempt these poses if you are pregnant or severely overweight!
- Begin by sitting in "Staff Pose" on a flat and level surface as you practice small movements coordinated with the breath. While inhaling, ground into the sit bones and extend through the spine and the heels of both flexed feet, toes pointing upward and the back of the knees pressing down into the floor. Then engage the pelvic floor and abdominal muscles for core support before exhaling as both feet point forward and the legs rotate internally toward the center. Practice at least 5-6 rounds of flexing and then pointing the feet in sync with the breath before attempting to lift the entire body up into a straight "Upward Plank Pose."
- With the palms of the hands on the floor by the hips, fingers facing forward, inhale while bending the knees, attempting to press the soles and heels of both feet onto the floor. While exhaling engage the pelvic floor, abdominals and the muscles in the back of the legs, and then press into the hands and feet to lift the hips and entire body upward in a straight "Upward Plank Pose." Some people may need to rotate the upper arms externally (away from center) while others may rotate internally in order to fully extend both elbows until the arms are perpendicular to the floor. With each inhalation the upper rib cage is expanding through the back and sides, and then the hips are lifting upward during exhalations as the obliques and psoas across the groin are working eccentrically (while lengthened) to keep the lower back from sagging into a swayback position. Although this pose is considered to be a basic backbending and arm supported pose, it will require regular practice (abyhasa) to develop the muscle strength and length needed to hold the position for one minute (6-10 kapalabhati breaths with vigorous exhalations, depending upon the rate). Once the gaze point leaves the navel, the eyes may begin to focus above or behind the head, depending upon the condition of the neck muscles to work eccentrically.
- Mentally---If the chest is parallel to the ground, the arms are perpendicular to the floor and the gaze is upward or behind, the mind is now free to focus the attention on the rhythm of the breath and the strength of the body. Feel the back of the thighs and calves lifting as the front of the groin (psoas) extends and rotates toward the center (internal rotation.) Focus on keeping the breathing movements in the upper portion of the chest to deepen the extension in the upper back and across the entire front body.
- Spiritually---Although your heart and neck are opened, bare and vulnerable, you are supporting the weight of your own body, if even for only a breath or two at first! As you look upward, feeling strong and vulnerable at the same time, remind yourself of the hierarchy of power described by Paul in his letter to the church in Ephesus: "Wives, submit yourselves unto your own husbands, as unto the Lord. For the husband is the head of the wife, even as Christ is the head of the church; and He is the saviour of the body....Husbands, love your wives, even as Christ also loved the church, and gave himself for it;...So ought men to love their wives as their own bodies. He that loveth his wife, loveth himself. For no man ever yet hated his own flesh; but nourisheth and cherisheth it, even as the Lord the church....Nevertheless, let every one of you in particular so love his wife even as himself; and the wife see that she reverence her husband." (Ephesians 5: 22-33, KJV)
