Have you ever read the apostle Matthew's account of the disciples who came to Jesus wanting to know which of them "was the greatest in the kingdom of heaven?" Jesus suggested that they must "become as little children" or they wouldn't even enter the kingdom of heaven. There is a striking similarity in the story of the student who came to a teacher to learn Zen. Before the lessons began the teacher suggested that they sit down together for a cup of tea. The teacher poured tea from the pot into the student's cup until the tea was overflowing onto the floor. When the student finally asked why the teacher continued to pour when the cup was obviously full, the teacher smiled and replied, "You come to me like that cup, full of yourself. When you empty your cup, come back to learn." I often wonder if the student was ever able to empty himself enough to return....
Do you remember the abandonment of self with which we approached new things as a child? We experienced all things with enthusiasm and awe as if we were seeing it for the first time. Early one morning on a family vacation my two-year-old granddaughter, Kaya, was watching me move into a head stand, and immediately she put her little head on the floor and tried to kick her legs up into the air. Of course she was not physically or mentally prepared to support her body weight in an inversion, but she was emotionally ready because there was no fear of failure, only trust that her body and I would be there for her. We can all learn a lesson from little children about absolute trust that releases self-consciousness and fear.
With preparation and practice we can become like children who immediately summon up the courage to go upside-down without a single thought of the fear of falling over backwards in failure. This week's blog describing "Downward-facing Dog Pose" (Adho Mukha Svanasana) serves as instrumental preparation for next week's "Supported Headstand Pose" called Salamba Sirsana. If you don't trust the method that I personally used to overcome these issues of self, set up your yoga mat 8-10 inches from a wall, just in case my method doesn't work for you! Do not attempt inversions if you have high blood pressure, are decidedly overweight, are pregnant, or if you are experiencing very loose stools (diarrhea.)
"At the same time came the disciples unto Jesus saying, 'Who is the greatest in the kingdom of heaven?' And Jesus called a little child unto Him, and set him in the midst of them, and said, 'Except ye be converted, and become as little children, ye shall not enter into the kingdom of heaven. Whosoever therefore shall humble himself as this little child, the same is greatest in the kingdom of heaven.' " (Matthew 18: 1-4, KJV)
Practice seeing things as if you were seeing or experiencing them for the first time, as if you were a beginner! plf
Do you remember the abandonment of self with which we approached new things as a child? We experienced all things with enthusiasm and awe as if we were seeing it for the first time. Early one morning on a family vacation my two-year-old granddaughter, Kaya, was watching me move into a head stand, and immediately she put her little head on the floor and tried to kick her legs up into the air. Of course she was not physically or mentally prepared to support her body weight in an inversion, but she was emotionally ready because there was no fear of failure, only trust that her body and I would be there for her. We can all learn a lesson from little children about absolute trust that releases self-consciousness and fear.
With preparation and practice we can become like children who immediately summon up the courage to go upside-down without a single thought of the fear of falling over backwards in failure. This week's blog describing "Downward-facing Dog Pose" (Adho Mukha Svanasana) serves as instrumental preparation for next week's "Supported Headstand Pose" called Salamba Sirsana. If you don't trust the method that I personally used to overcome these issues of self, set up your yoga mat 8-10 inches from a wall, just in case my method doesn't work for you! Do not attempt inversions if you have high blood pressure, are decidedly overweight, are pregnant, or if you are experiencing very loose stools (diarrhea.)
- Physically---After warming the muscles with a few "Salutations to the Son" (April 27th, May 4th and 11th blogs), open the shoulders and back by relaxing in the "Wall or L-Hang" described in the August 17th blog for 8-10 smooth and rhythmic breaths. Then with a long exhalation release onto the hands and knees in the "Four-Post Pose" with the hands aligned directly under the shoulders and the knees under the hips. Spread the fingers and toes and align them straight ahead.
- Inhale to ground into the hands and feet as the tail bone lifts up into an inverted V position called "Downward-facing Dog Pose" or Svanasana. Exhale while pressing into the heels of the hands and feet, yet lifting the inner arches of the hands feet by pressing into the big toes and thumbs. It's almost as if the hands were acting as feet, pressing into the pads of the inner fingers and toes to lift the arches of all four limbs. Use the inhalations to ground and extend through the spine by lifting the pelvic floor, abdominals, as well as the tail bone in a forward tilt of the pelvis while the upper arms rotate externally away from center to broaden through the chest and back. During exhalations the upper thighs may rotate internally toward the center (internal hip rotation) as the leg muscles squeeze in toward the bones.
- Remain in "Downward-facing Dog Pose" for 4-6 breaths before slowly releasing one forearm at a time onto the floor with a long exhalation. Inhale and press into the forearms as well as the heels of the feet, and exhale to lengthen the spine by drawing the pelvic floor and abdominal muscles in and upward. In this position called "Dolphin Pose" the head is not released onto the floor, but the gaze is back toward the toes.
- Mentally---Experiment with strong and extended exhalations called Kapalabhati breaths as you count 8-10 deep breaths in "Dolphin Pose." Focus the attention on broadening the tops of the shoulder blades as the shoulders rotate externally away from center to open and expand the chest three-dimensionally. If the mind wanders into a place of fear at what's coming next, return all thoughts to the lovely experience of natural but smooth nose-breathing. Then release into another humble position called "Child's Pose" (January 10th blog) with a long, sighing exhalation before resting in "Corpse Pose" (described in the January 24th blog.)
- Spiritually---It's probably not a coincidence that dogs and dolphins are easily trained to be obedient to a master. They are capable of becoming so closely attached and connected to their trainer that obedience is a natural outcome, often at the abandonment of self interests. What great spiritual exercise for humans! While practicing the two poses (asanas) in this week's blog, strive to empty your overflowing "cup of self" and become more trusting and childlike in order experience the wonder of surrendered positions like "Downward-facing Dog" and "Dolphin."
"At the same time came the disciples unto Jesus saying, 'Who is the greatest in the kingdom of heaven?' And Jesus called a little child unto Him, and set him in the midst of them, and said, 'Except ye be converted, and become as little children, ye shall not enter into the kingdom of heaven. Whosoever therefore shall humble himself as this little child, the same is greatest in the kingdom of heaven.' " (Matthew 18: 1-4, KJV)
Practice seeing things as if you were seeing or experiencing them for the first time, as if you were a beginner! plf
