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!
Generally
speaking Yoga is mind/body connection. Specifically, Feeling strong,
balanced, flexible and relaxed is the purpose of practising yoga. There
are five major areas to feel through our bodies for strength, balance
and flexibility which provide poise; relaxed movement. The
five feeling areas are called locks (bandhas). When we squeeze or feel
deeply these areas hug from the inside. The bandhas are located at the
feet, pelvis, core (back/abs), neck and hands.
Let's
begin with our feet. Feeling the pads of the heals, outer edges, balls
and toes while separating the toes wide helps the feet suction. This is
known as Pada Bandha. Mula Bandha occurs at the pubococcygeus with the pelvic floor muscles.
By gripping, feeling suction and lengthening here a person's energy
begins to rise (kundalini). The strength, balance and flexibility of the
body reverberates up.
The abdominals sink back. The torso lifts. The spine lengthens. Udyana Bandha (hold), strengthens the body's core. Continue
feeling dynamism by lengthening the neck. Contract the front (anterior) muscles
of the neck (sternocleidomastoid). Ensure shoulders are relaxed back
and down by gently squeezing the muscles (rhomboids) which connect the
shoulder blades (scapula), lift the chest, align ears over shoulders
- lead with the heart not the head. Jalandhara bandha is obtained by
holding this alignment, even while hinging or extending forward. Hasta
Bandha occurs during hand supported poses, energy can be felt at the
palms of the hands. Fingers splay wide; imagine hands with a suction cup, starfish or geco grip. The weight of the body is felt to the tips of the
fingers relieving wrist pressure. Bandha practice with breathes (pranayma) enforces body holds with ease when grip, lift, length and suction improve our body's
strength, balance, flexibility and relaxation (pratyahara). Feeling sensations our deepest sense of
postural (asana) awareness is known (samadhi) through empowered (dhyana) focus (dharna)!
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.
Begin with Pelvic - Hip Bumps, anterior and posterior flexion & Core - side abdominal (oblique) strengthening and stretching, warming-up front (anterior) and back (posterior) abdominals and muscles by strengthening and stretching opposing (antagonist) muscle groups! Practice a QuadStretch (Natrajasana) variation. Do a full body Stretch, Stabilization & Strengthening asana, as your able, during Explorers (Virabhadrasana I, II & Reverse). HeadStand (Shirshasana), by some references, is known to be the King of Poses - performed here with an inverted Pike. Strengthen Arms by sequencing into CrowPose (Kakasana), if you like. Endure Core strengthening in plank/hover (Chaturanga Dandasana) as well as Swan Feather (Hamshasana). Periodizing pelvic flexion and extension as well as leg strengthening and stretching in Splits (Hanumanasana). Ending in a final supination; namaste!A client/friend of mine arranged for a meeting to provide group yoga. I chose to meet and immediately agreed to teach dance students. Yoga Style Hip-Hop began a new adventure. The clip shows similar poses (asanas) as those practiced during the first class!A Deva Premal Chants and incantations station was changed to Hip-hop music. While listening to the electronic style 'gunfire' sounds I ticked my physical body to the beat. I had practiced similarly having learned inner subtle body movements from the instruction of Jayi Kumar Swamysree, not far from a ghetto of people living in tents near Mysore India while studying abroad in 2008. Feeling each adjustment I pretended to be titanium, as a song mentions - fully protected (Pancha-maya-kosha). Continuing to integrate moves listening and thinking 'vilkalpa', non-judgment of terminology. During a rap story, "Bitch" was expressed. A puppy raced to mind. Smiling, while sequencing puppy pose also known as foxtail pose was helpful. Gazing over the shoulder towards the outer (lateral) pelvic bones where the Greater Trochanter's ball joints of the upper legs connect to the socket joints of the pelvis which holds the longest bones of the body, the femurs.When class time rolled around, preparation paid. "Okay," time for hip bumps, "Keep your hips moving from side-side". Now, to cue Tail Wag Pose, "... find your booty". We started with the basics. "Try Standing Cat/Cow", a fun movement with tailbone tucks and lifts. 'Putting our back into it', prepared us for more advanced poses as core work facilitates upper body stretching, stabilizing and strengthening to reverberate to the lower body and vie-a-vie. Flowing, yoga hip-hop style like a lotus flower in murky waters we practiced sensory withdrawal (pratyahara). During life chants (raps) we continued posing in Dancer (Natrajasana). The class waged peace in Warrior poses (Virabhadrasana), used core strength and balance (udyana bandha) lifting into headstands (Shirsasana) and learned to flow from Tripod to Crow (Kakasana), a basic forearm balance.After more planks (chataranga dandasana), practicing splits pose (Hanumanasana) - one of the most intense deep stretches - and some up-dogs (urdhva mukha shvinasana) the class rested. We listened to yogi raps (mantras) during Final Relaxation (Shavasana). Our first yoga style hip-hop class completed. Bliss out; bliss be!
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!
Try five poses for flexibility. First stretch the hip flexors (ilio psoas). Begin in Pigeon Pose (Raja Kapotasana) by bending at the knee, of one leg, while elongating the other leg behind you, then stretch the arms - inching fingers and toes away from your midline. Next, lift your torso for a deeper stretch.
Second, move into Royal Pigeon Pose by bending at the knee of the elongated leg. Either hold your foot with your hand or place the foot in the bend of the elbow. If you can place your arms overhead and hold your toes - even better. This stretches the knee extensors (quadriceps).
Continue the phase by moving into Turkish Twist. Bring the back leg to the front, over the other leg; stretching the hip extensors (glutes). Now, with both legs bent at the knees. Continue the pose by placing hands together near your heart in prayer (anjali-mudra). Twist the torso, stretching your back and abdominals (core), from the hips to the top of the head. Reaching the lower elbow towards the outside of the knee. Finally, place eyes to see behind the body (eye yoga) and when your ready gently untwist.
Fourth pose is cow's face (gomukhasana). Reach arms wide lifting, the side of the leg that is on bottom, up. Then, bend the elbow and pat your neck (cervical spine). Next, reach the other arm lowering, the side of the leg on top, down. Then, bend the elbow and inch fingers towards one another. Grasp fingers together in a Ganesh grip, if you can.
Finally, after repeating on the other side, try log stack. Place the ankle of the upper leg over the knee of the lower leg and the ankle of the lower leg under the knee of the upper leg. This pose stretches deep, near the ball and socket joints of the hips. Next, twist the torso to align the sternum with the knee of the upper leg. Now hinge at the hips. Inhale and open tight sore areas. Then, exhale to relax and release tension. Repeat on the other side. Feel open and flexible.
Yoga is a way of using our minds and bodies to feel
good (therapeutic effects). Try cow's face (ghomukhasana) arms for
shoulder flexibility and care. Use yoga breathing (pranayama) for
energy and filtered air. Practice swan-feather pose (pinca-hamsasana)
for lumbago and mind/body awareness. Yoga can be anecdotal for
anyone; here are a few ways yoga has been medicinal for me.
Once, while snowboarding I fell off a rail and swiped
my shoulder going down. My deltoids felt bruised (bleeding from the
inside) and battered, of no use; possibly dislocated. Whatever the
case, I was in grave pain. Usually, I can deal and end up feeling
fine. This time, was different; I sat on the deck of the lodge
contemplating calling an ambulance. I couldn't drive in this state, I
was dazed and confused. Where as, I have driven to the emergency room
arm raised, while bleeding with no problem.
Anyway, my only reprieve was sitting in gomukhasana
(cows face) arms. The arm of my hurt shoulder hugging behind my back
reaching towards my cervical spine (neck) and the other arm reaching
up past my ear bent at the elbow inching down my neck. I grasped my
fingers together and held on despite the raging I felt through my
shoulder.
I sat in ghomukhasana imagining an ambulance driving
to the rescue while the pose did it's work. Finally, ten to twenty
minutes later I released my hands from the pose (asana). Blood gushed
(pumped) through my shoulder; range of motion intact. I didn't
ride the rest of the day. I enjoyed the sunshine and the fact I made
it through major grief. I felt happy knowing I could survive and
continue to ride another day, a different hour; albeit, more
cautiously.
I continued to use cow's face arms diligently.
Especially, that day and when I felt pain throughout the week and
months ahead I'd reach into pose. Saved by the beneficial
(therapeutic) effects of yoga.
Ironically I felt protected from smoke while working
to put it out as a Wildland firefighter, but had no control over
inhaling it as a "civilian". Over the next decade the air
was seasonally smoky. During this time, I jogged in the midst of
smoke; I recalled yoga breathing, breathing in and out of the nose
only. I began using the technique while jogging. Snot poured out my
nostrils, I became self-conscious but resolved to naturally filter
the air; I was breathing .
Initially, I felt claustrophobic like I wasn't
getting a full breath. However, I kept practicing and no longer
needed an inhaler for the adult-onset asthma I had experienced.
Difficulty breathing was now a non-issue. Simply, because I focused
on pranayama (breathing), literally translated as "life force".
The human body is truly its own best medicine.
Swan Feather Pose (Pinca-Hamsasana) a third example
of yoga therapy came into my life after many months of misery. I
awoke from sleep unable to get out of bed. I was paralyzed. I
literally couldn't walk. I'd been going through some extreme life
changes. My life felt like it was caving in on me and now I had to
crawl like a baby.
I moved to Studio 18A. Grateful, for the square
footage and beautiful views for private trainings. A Partner Yoga
Session was scheduled; my clients entered. I had been crawling to get
around and upon their arrival was able to stand, although the pain
was debilitating. I greeted these clients with a smile, pretending I
was perfectly okay. I sank down into a squat, as I began verbalizing
ques. The session was a relative success for I could stand while
squatting felt therapeutic. I went to a chiropractor and masseuse to
enliven my body and decrease the sacral pain.
That year I attended a four day Yoga Therapy
workshop. We breathed, chakra balanced, spoke about subtle energy and
used hand symbols (mudras) to align and center along with gems,
colors and aromas. We spoke about the process of healing and the
importance of mind over matter. However, I was still feeling sacral
pain and misalignment.
The final day of the Mind Body Conference we
continually worked on asana. I was introduced to pinca-hamsasana.
Many teachers chose not to move into the pose, yet I consistently
inverted in this prone arm balance. The sacral pain ceased; I felt
cured.
The healing process is truly amazing - Yoga can lead
the way! Simply use the above yoga practices or better yet,
cultivate your own. The examples prove asana and pranayama improve
strength, balance and flexibility. As the saying goes, "movement
is medicine..."
Summer
has arrived, although, in Montana, there may still be a snow flurry.
For now, soaking in the Vitamin D by seeking sunshine, between cloud
bursts, has benefits. Fully appreciative of the weather - clear skies,
cloud covered, pouring down or filled with flakes.
Blessed
to adventure out alone and with friends; to journey up mountains,
across streams, over downfall and wildflowers, across spring fed ponds.
Making it out to enjoy road cycling, hiking, trail running, river floats
and slalom boats. Street ventures of barefoot walking, track running
and marathoning fulfilling sweet and sweaty summer days.
Whatever the weather, yoga
has been a pot of gold under rainbows*. Any time and place during the
day or night it is comforting to strengthen, balance, stretch and relax
through stillness hugs, body lifts and mindful holds. Yoga works
wonders anywhere; even a spring fed pond before a swim, cycle and run.
*As a child I was told and believed that there was a treasure buried beneath every rainbow.
I believed it so much that I have been unsuccessfully chasing rainbows most of my life.
I wonder why no one ever told me that the rainbow and the treasure were both within me. -Gerald G. Jampolsky, M.D.
