Occasionally computer glitches or power outages prevent the best laid plans from being realized. For example, I scheduled time to enter a blog last week, but a winter storm caused a power failure in our area and even my laptop did not have access to Google for that entire day. Life is full of surprises so we learn to take unexpected turns or change plans with a flash of lightning. Instead of a "stay-cation" on local golf courses if the weather brings sheets of rain, plans can be changed to indoor games, movies and all-important time to deepen the connection with dear friends. Why waste negative energy being bummed about a change of plans? The new route may be a better choice!
Adaptability requires that we make rational adjustments to new circumstances. These adaptations are not to be confused with conformity that violates who we are. Last minute changes demonstrate a willingness to submit to circumstances beyond one's control with a reasonable alternative, and with a reasonable attitude. When we alter or adjust a physical yoga posture such as "Warrior I Pose" to a more open "Warrior II" (Virabhadrasana I to Virabhadrasana II) we need to make a few adjustments to avoid strain on several joints that can result in long term injuries. To do otherwise is to reveal a stubborn and inflexible attitude. For example, if you are pregnant or severely overweight, or have a joint vulnerability the "warrior" yoga positions may be practiced while sitting on a chair to reduce the stress on joints such as the ankles, knees and hips. Why not experience some benefits of these positions without the weight-bearing stress to the joints? The seat of the chair used as your prop should not be much wider than the length of your upper thigh bone so that the back leg can extend freely back from the hips. Read these instructions carefully before attempting to practice these positions, with or without a chair. I've discovered quite a few alignment issues with my aging body by occasionally practicing with a chair to remove weight from my joints. This adaptation with a chair enables me to focus my attention on the extension and release of muscles, joints and connective tissue that would not otherwise be possible during the weight-bearing, full warrior postures without the prop. Just try using a chair for the journey!
(II Corinthians 1: 9 &12, KJV)
Don't trust yourself alone, but seek to connect with God for wisdom and guidance in making all personal adaptations. God is my true guru. plf
Adaptability requires that we make rational adjustments to new circumstances. These adaptations are not to be confused with conformity that violates who we are. Last minute changes demonstrate a willingness to submit to circumstances beyond one's control with a reasonable alternative, and with a reasonable attitude. When we alter or adjust a physical yoga posture such as "Warrior I Pose" to a more open "Warrior II" (Virabhadrasana I to Virabhadrasana II) we need to make a few adjustments to avoid strain on several joints that can result in long term injuries. To do otherwise is to reveal a stubborn and inflexible attitude. For example, if you are pregnant or severely overweight, or have a joint vulnerability the "warrior" yoga positions may be practiced while sitting on a chair to reduce the stress on joints such as the ankles, knees and hips. Why not experience some benefits of these positions without the weight-bearing stress to the joints? The seat of the chair used as your prop should not be much wider than the length of your upper thigh bone so that the back leg can extend freely back from the hips. Read these instructions carefully before attempting to practice these positions, with or without a chair. I've discovered quite a few alignment issues with my aging body by occasionally practicing with a chair to remove weight from my joints. This adaptation with a chair enables me to focus my attention on the extension and release of muscles, joints and connective tissue that would not otherwise be possible during the weight-bearing, full warrior postures without the prop. Just try using a chair for the journey!
- Physically---After sufficiently warming the muscles and joints with a few "Salutations to the Son" lunge the right foot forward to "Warrior I Pose" on the right, as described in the January 4th and 11th blogs. OR you can sit on a chair with the right upper thigh resting and extending across the width of the chair from the right hip to the right knee, which is flexed at a right angle and aligned directly over the right ankle. (There is no weight on the right knee or ankle.) The back left leg is extended straight behind the hips with the outer edge of the back heel pressing into the floor. On the next inhalation, ground down into the right thigh while lifting the torso and slowly raise both arms above the head to look up at the thumbs in this modified "Warrior I Pose." (If you are pregnant DO NOT raise both arms upward into this full "Warrior I" pose because there is a twisting action in the back hip that will create too much pressure on the uterus! Rather press both arms straight forward at shoulder height with flexed wrists to avoid over-stretching through the torso. This is a wise and rational modification that will still allow the benefits in the lower body.) While exhaling engage the left kneecap and the muscles of the back leg to extend through the outer left edge of the foot. With each inhalation the left hip is drawing forward to stretch the iliopsoas over the left groin and the ribs are expanding three-dimensionally to draw vital energy into the lungs.
- When you feel strong and steady in "Warrior I" (whether using a chair or not) try releasing into the open-hip posture of "Warrior II" (Virabhadrasana II) by exhaling the left arm, shoulder and hip open (away from center) toward the left. As the left shoulder rotates externally away from center the left arm releases straight down (or straight back for prenatal students) to shoulder height over the left leg with the left hip now opening away from center. Simultaneously, the right arm lowers on the exhalation down to shoulder height over the right thigh with the gaze remaining over the right shoulder toward the right thumb (called angusta ma dyai).
- Here's where intelligent adjustment of the left foot will aid in preventing excess stress or torque on the left hip and knee. While inhaling and grounding the back left foot, try slightly pivoting the left foot toward the left (away from center) so that the toes are more perpendicular to the body line between the feet. (And remember that the wider the stance from left heel to the arch of the right foot, the less intense, and therefore the less strain there is on the left hip joint. But the greater the distance between the two feet, the more intense the stretch will be feel on the thighs of the back leg.) During the exhalations rotate both upper thighs externally away from center by envisioning the thigh muscles spiraling on the thigh bones to encourage release of connective tissue in the hip joints.
- For those who would like to experiment with a greater challenge by putting the body weight into "Warrior II" slowly exhale the chair from under the front thigh without changing the center of gravity just below the navel. For a strong and steady stance, try engaging the bandhas to provide lift and core support for the torso by lifting the pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) to keep the spine extending upward while both feet are grounding downward into the floor. Another wise and rational adjustment or modification---Prenatal students in their third trimester (weeks 28-40) should definitely use a chair to support their body weight and that of the growing baby within.
- After experiencing the stretching of muscles, joints and connective tissue with the right leg forward, inhale back to "Warrior I" (or the prenatal modification) on the right side before switching to "Warrior I" with the left leg forward. A vinyasa from 'Downward-facing Dog" to "Plank Pose" to ""Upward-facing Dog" and back to "Down Dog" (see last year's blog from May 4th called "Leaner Muscles in the Middle") may be desirable to keep the muscles and joints moving fluidly between sides. I enjoy the flow from the closed-hip position of "Warrior I" to the opening of the hips and shoulders in "Warrior II." Always take time to rest for several minutes in the restorative "Corpse Pose." Again, there are wise adaptations for prenatal students that modify the position with blocks and blankets to avoid lying flat on the back, which can create too much pressure on the vena cava.
- Mentally---As always when practicing any yoga positions, the mind must be kept present in the moment by focusing attention on each slow and smooth breath. When the arms are raised straight overhead in "Warrior I" there can be undue tension in the neck and chest, which will in turn affect the quality of each breath. Pay attention to your breathing and back off to a less intense version of "Warrior I" by using a chair, OR transition immediately into "Warrior II" if the breath becomes shallow or short and choppy. Don't strain or force your practice unless you want to dread going to your yoga mat!
- Spiritually---We've all heard the expression "Let your conscience be your guide." I believe the conscience is God-installed wisdom that attempts to guide us away from danger and to make rational adjustments to our plans and behavior. Therefore, bring a spiritual dimension to your yoga practice and yoke fully with your Creator. Listen to that divine wisdom from within. Make the wise and rational adjustments to your yoga practice and accept with truthfulness (satya) and humility where you are in any particular position.
(II Corinthians 1: 9 &12, KJV)
Don't trust yourself alone, but seek to connect with God for wisdom and guidance in making all personal adaptations. God is my true guru. plf
