Practice Swan Feather (Pancha Hamshasana) from Plank/Hover (Caturanga Dandasana) by floating into Hovering Butterfly! Support the body, hugging upper arms (Biceps and Triceps) towards the ribcage by contracting Serratus muscles, under the armpits, and Pectorals muscles of the chest, lift the body by stacking bones, aligning wrists below elbows using Gecko fingers or Starfish hands (Hasta Bandha) to protect the wrists; lifting out of joints by engaging muscles abates arthritis. Squeeze low back muscles (Latissimus Dorsi) and buttox muscles (Gluteaus Maximus, Minimus, and Medius), lengthening legs upward contracting the muscles (Hamstrings and Quadriceps) of the back and front of the legs. Try throat breaths (Ujjayi Pranayama) to engage the parasympathetic, relaxation (Pratyahara) response to hold (santosha) the pose, focus (Dharana) on closing the throat slightly, keep focusing (Dhyana) on the eight limbs of responsibility (ethics, morals), pose (strength, balance, flexibility), breath (counting), relaxation (parasympathetic response/prefrontal cortex engagement), focus (one pointed), meditation (continual focus), perfection (keep practicing/upward spiral)!
Practicing Reverse Plank/Hover (Purvottanasana) helps build strength for perfecting (Samadhi) Panca Hamsasana. Yoga Planks known as Hovers in the Fitness Industry are excellent core strengtheners! Practicing Hovers prone (caturanga dandasana), supine (Purvottanasana), and to each side (Vasisthasana) create cohesive body strength, balance, and flexibility. Actively recover in Down Dog Pose (Adhomukha Svanasana) or Child/Wisdom Pose (Balasana) before your next set. Look for the Plank (Chaturanga Dandasana) video to come!
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.
While practicing a Restorative Sequence be inclusive, intrinsic, intuitive & conscious
while feeling, breathing and listening. Stay in each pose a few minutes. Use blankets and pillows for comfort and support.
1.) Upright Legs (Supta Dandasana) - Lengthen legs up a wall or head board. Stretch tailbone
through to the top of the head. Aligning while stretching the hamstrings group of muscles and back; depending on flexibility move closer or further from the support.
2.) Supine Butterfly (Baddha
Konasana) - Touch feet together with knees splayed apart,
opening and stretching the adductor muscles (inner thighs including groin) Relax and breathe long and slow feeling at ease.
3.) Supine Twist or Revolved Stomach (Jathra
Padangusthasana) - Bring knees towards the chest then place knees to
one side, rest, then move to the other side. Lay with head facing away from knees. This pose benefits the stomach and other internal organs. 4.) Fish (Matsyasana) - Elongate the body. Place hands underneath the body aligning forarms. Lift the chest towards the sky, arching the back away from the Earth and relax the head. This is an anti-aging pose. 5.)
Feet to Hands (Apanasana) -
bring knees towards chest and hold the soles of the feet while laying on
your back. Feel the spine lengthen. Place hands under knees or hold arms at the elbows as another option.
6.) Final Relaxation [S(h)avasana] - Relax shoulders back and down by lifting up and gently squeezing the rhomboids - muscles connecting the shoulder blades at the back side heart center. Articulate through the spine from the tailbone to the first vertebrae at the top of the neck (cervical spine). Roll eyes back into their sockets and breathe through the entire body beginning with toes and fingers, opening through the abs and expanding the chest. Upon exhalation feel the body relax completely. While breathing use the mantra "Let" on the inhalation and "Go" on the exhalation to let go of a tight, tense and/or sore body and/or mind. Be accepting, feeling for what you have done,
loving, listening, smiling and appreciating yourself and the world
around you. Feel restored with a reinvigorated mind and body.
