Recently I listened to the Big Sky
Unitarian Universalist President speak about the “Human
Right To Water”.I
found her comments intriguing especially the ways we can connect to
Water Justice; she included four ways to help. Our
rationale and intellect can enter into discussions and questions
about natural resources, especially water. Service and
doing by turning the tap on and off rather than letting it run. Feeling love and emotions by watching a documentary about water.
Finally through transcendence and spirit by practicing
mindfulness and/or writing a poem.
Practicing this yoga sequence is a
microcosmic way to tap into your inner fluidity; in some way it may
help the macrocosmic flow of water. Begin knowing that water is a second
energy center (Svadisthana Chakra) association. The subtle energy of
this power center is located around the sacral plexus where the spine
is connected to the back of the hip bones (ilium) and is associated
with the upper legs and knees. Bring awareness to the body
associations, in particularly the hips. Think of the hips as a bowl
of fresh water tinted with the color orange by a flower, fruit or
vegetable because that is the Svadisthana's color association.
Drink fresh water, feel throughout
the hips and body let the water lubricate. Roll the hips for comfort
and feel synovial fluid lubricate the joints. Imagine water pouring
out of the hip girdle (bowl) in back of the body by tucking the
tailbone under for a posterior pelvic tilt. Then, imagine water
pouring out the front of the pelvic bowl; doing an anterior pelvic
tilt. Next, move the hips from side-side and imagine water running
out the sides of the pelvic bowl or sacral plexus with each “hip
bump”.
Focus on squeezing the torso muscles
for a strong core. Contract front (abdominus rectus), back
(latissimus dorsi) and sides (obliques), while stretching the
opposing muscle groups. Roll hips counter clockwise and clockwise.
Utilize the Svadisthana chakra
associations of creativity and commitment by going deeper into the
movements. Try standing Cat/Cow Pose by placing hands just above the
knees while tucking the tailbone, squeezing abdominals and bring the
chin towards the chest while gazing down. Next, gaze up, arch the
head and back while lifting the tailbone up, squeezing the low back
muscles and lifting the chest. Feel tension releasing. Cat/Cow Pose
can also be done on All Fours.
Continue stretching the hips. This
time, gaze over the shoulders to find the hips in Puppy Dog/Fox Tail
Pose simultaneously contracting and releasing the obliques. Feel the
body as a harmonious whole – physically, emotionally/energetically,
intellectually and joyfully healthy. Imagine the Earth's water
supply flowing freely to all people - Bliss out!
To see a video containing Hip Bumps and Standing Cat/Cow check out the blog at this site titled "Yoga Style Hip-Hop".
Even Natural and Organic Food Stores Sell "unhealthy"
food - processed with additives. Although, the additives are not
considered as unhealthy as foods that are hydrogenated and contain
high fructose corn syrup; any food or drink "addiction" -
eaten/drank too often can be harmful. Some “foods” should
probably not be eaten.
That said, the wonderful world of foods from the Earth are best
and can be eaten in larger quantities, which helps with satiation
(feeling satisfied). So, if you must go to the gas station and don't
have a card to pay & go or need oil. Then, head straight to the
counter where there may be a fruit bowl to choose a banana, apple or
orange. Be prepared to route around the candy machine by bringing
something healthy from home or shop the fresh/frozen fruit and veggie
aisle at the store.
Plus, a little more exercise or a quick "in one door and out
the other" from a new/different/faster route and the
creativity/commitment of exploring/productivity are beneficial, like
a walk outside instead of to the candy machine or being early and
prepared for a meeting. If you have new found time a few long,
relaxed and slow breathes or even a yoga pose or two (like upright
sitting posture) are better than unhealthy foods. I hope these tips
help!
Recently I was asked to teach yoga to a group of runners.¹
The kids ranged in age from ten to fourteen. We sat (Padmasana)
upright, stood (Tadasana) in alignment, strengthed our cores in
plank/hover (Chaturanga Dandasana), simulated a hill workout with
Explorer Poses (Virabhadrasana), worked our balance with Tree Pose
(Vrksasana) and expanded our chests during Wheel Pose (Urdhva
Dhanurasana) for improved lung capacity. Yet we did not practice
energy enlivening breath; they had, after-all, just returned from a
run.
Speaking of energy enlivened breath, while attending Kirtan to
listen to faith (ishvara pranidhana) stories, chant (mantra), breath
(pranayama) and practice postural (asana) awareness while meditating (dhyana),
one particular Wednesday evening; kriya was mentioned.2
Previously, I had been taught kriya while studying Yoga in India
during a time of fast paced aerobic activity.3 Most of my
clients at Yoga Training (Touch) & Retreat have heard the
expression.
This night at Kirtan I listened to the excerpt about
kriya and integrated personal experience. The new found knowledge of
the power of this breath (with body) became more special. Later, I decided to don the term as a single word of
expression as a one mile racer.4 Now, with new plans for
a process to follow intentions I will use kriya; focusing with special
synergizing breath while running onward.
Specifically, kriya is a yogin power. Generally, yoga is
beneficial in many ways, it can be used to calm the body and quiet
the mind and/or enliven the mind and energize the body. Plus,
specific movements and breath can heal our mind/body and improve
performance. Yoga's eight limbs include sensory withdrawl, focus and
meditation which lead to Oneness; being super.5
Tapas,6 a branch from a limb, is
translated as discipline or more literally as “practice changing heat”.
Tapas helps us to quiet and/or enliven ourselves bringing us balance.
Harmonizing our breath with our movements slow and relaxed to be
calm, cool and collected or fast and quick to be awake, aware and
enthusiastic; connecting us to our bliss, physical presence,
energy/emotions and intellect so we may be happy, healthy, wealthy
and wise!
If you also, have interest in racing a mile or running any
distance; if you run for fun, socially and/or competitively yoga can
help. Try fast paced, kriya, yoga any time; these yoga moves can be
used as a running workout and/or integrated into training. The mat
exercises synergize mind/body awareness. Remember, a breath for each
movement!
Begin standing (Tadasana). Move through standing squat
(Utkatasana) and forward bend (Uttanasana) to runner's lunge
(Anjaneyasana). Here the kriya begins; inhale focus on the back leg
and engage the front leg muscles (quadriceps) to straighten and
lengthen the back leg, then exhale the back leg forward towards the
chest., all while taking the front leg back – continue switching
legs and breathing. Engage the anterior muscles of the neck
(jalandhara bandha). Extend, from the heal of the back leg to the
top of the head, lengthening the body. Engage the pelvic floor
muscles (mula bandha) and feel the sensation reverberate up to engage
the core muscles (udiyana bandha). Keep repeating while feeling the
bandhas.
Inhaling, move into crescent lunge. Exhaling, pressing the front
foot's heel towards the ground feeling strength at the base of the
spine. Inhaling arch the back and lift the chest. While stabilizing
the body exhale and twist the torso, hands at heart center, towards
the inside (medially). Move deeper to bind, placing the lower arm
under the thigh and upper arm behind the back near the waist and grip
hands together, if you are able. Gently, release back to center.
Inhaling lifting the torso up. Next, twist to the other-side
(laterally). Exhaling, hinge forward over the front leg, twist and
bind. If you need to inhale stop the movement breathe and then move
deeper into the pose on the exhales. Place shoulder towards thigh,
armpit to the out-side of the leg, place lower arm under the front
leg and bind by placing the upper arm behind the back near the waist
and grasping hands if you are able. Then, gently releasing and
returning to center.
Continue the Runner's Workout. Inhale and move into Explorer I
(Virabhadrasana Ekam) by pigeoning the back foot by placing the heal
down in back with the toes slightly ahead to protect the knee. Feel
the weight from the outer edge of the foot and back of the leg to the
buttox (gluteal muscles). The back leg is the support and strength
of the pose. Twist the torso so the sternum aligns with the front
knee by pressing the back hip forward and bringing the front hip
back, this releases fat from around the waist and hips, with arms
overhead, long and strong press them towards your ears, strengthening
the chest muscles (pectorals) as the hands move closer together.
Next, exhale and open into Explorer II (Virabhadrasana Dve) by
opening the hips, torso and arms. Straighten the torso, aligning
tailbone with the top of the head, perpendicular to the ground.
Relax shoulders down, lunging lower, aligning the front knee with the
second toe of the foot with heals and toes aligning; not pigeon toed
or duck footed. Arms are parallel to the ground, gaze to the
horizon, chin aligning with the front arm.
Finally, inhale and lift into Reverse Explorer (Virabhadrasana
variation) by keeping the forward thigh parallel to the ground and
reaching the same arm towards the sky, stretching that side of the
body while squeezing the backside torso (obliques) and resting the
back-side arm; hand towards the Earth. Remember the strength and
stability of the pose comes from the back leg. By placing the outer
edge of back foot towards the Earth and squeezing the back side
glutes and obliques the body becomes strong.
Switch sides. Here you have the option of more kriya with
Runner's Lunge (Anjaneyasana) and moving from Crescent Lunge
(Anjaneyasana variation) with twists and binds through Virabhadrasana
Ekam, Dve and Reverse. Rest in Downward Facing Dog (Adhomukha
Svanasana) and Child's Pose (Balasana) as you choose. Do as many
sets as you like!
Bibliography
1. Johnson, Sarah (2015). Tread Lightly,
After-school “Run” Program for 10-14 year olds. MT, USA. 2. Halloway, Joy (Winter 2015). Kirtan session.
MT, USA. 3. Jayakumar, Swameesri (Nov./Dec. 2008). Yoga
Session. Mysore, India. 4. Zombro, John (Feb. 2015). Montana Master's Mile
(M3) E-mail Application. MT, USA. 5. Chopra, Deepak with Gotham (2011). “The Seven
Spiritual Laws of Superheroes: Harnessing Our Power to Change the
World” p. 36 ¶
1. Harper Collins NY, NYUSA. 6. Bachman, Nicholi (2004). “The Language of
Yoga” p. 19. Sounds True Publishing Boulder, CO, USA.
