Lunges With Kriya; An Explorer Series

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.

Pyramid Quest

Strength, balance and flexibility.
Begin with a standing back arch by lifting the chest and aligning the head back.  This move strengthens the back and stretches the torso.  Balance through the feet, feeling the weight of the pose evenly from the tips of the toes through the heels.

Move into Runner's Lunge by hinging forward and reach the left leg back, toes to the ground.  Then, up into Crescent Lunge Pose by lengthening the arms overhead; press arms towards one another to feel the strength of the chest muscles (pectoralis).  Balance the body by feeling it's weight into the front leg's heel reverberating to the spine.

Next, try Twisting Lunges by placing hands at heart center (anjali-mudra) and twist to the inside of the body (medially).  Try binding the hands by reaching the lower hand underneath the body and the upper hand back behind.  If you can, use Ganesh Grip while lengthening, strengthening and aligning the body before returning to center.

Similarly, try twisting towards the outside of the body (laterally).  To bind, place the left armpit past the right knee and reach the left hand under the right leg while placing the forearm of the left hand along the small of your back, reaching hands into a Ganesh grip.  Return to center and move into runner's lunge.

From Runner's Lunge, go into Pyramid pose by lengthening the front leg and arms while hinging at the hips.  Lengthen through the spine, tailbone to the top of the head aligning.  Feel Jalandhara Bhanda by contracting the anterior (front) neck muscles.  Place the heel of the back foot down, pigeoning (toes ahead of the heel) to protect the knee.

Open into Triangle Pose by lifting the left arm, in alignment with the right - shoulders and hands perpendicular to the ground.  Gaze up, if you choose.  Align through the body - head, shoulders, hips, knees and toes.

Move into twisting or revolved triangle by placing the left hand down and the right hand up.  Revolve the body from the hips to the top of the head.  Feel space through the internal organs while exhaling.

Press into Half Moon by lifting the left leg and arm up; lengthening the leg parallel and the arm perpendicular to the ground.  The key to balancing here is Pada Bhanda - the strength and balance of the foot, not the hand.  Try lifting the hand while continuing to balance in the pose. 

Twist into Twisting Half Moon. Place the left arm down and the right arm up.  To advance in the pose gaze up.  Return to Crescent Lunge.

Lift into Warrior III.  Bring the back leg up and hinge the body parallel to the ground.  Outstretch fingers and toes in opposite directions.  Return to standing and repeat the series on the right side!