Restorative Practice: Releasing the Organs 1
For our next restorative theme, we are going to be working with releasing the organs. In this practice, our focus will be on the stomach, the liver and the intestines.
The Sequence:
- Take a few moments to gather the mind and body up into the present moment, letting go of the day that’s been and releasing any anticipation or apprehension over the time to come.
- Become aware of the movement in the torso as you breath. With the exhalations it empties, narrowing and lengthening. With the inhalation it fills, widening and deepening. Become aware of the inner volume of the body, the chest and abdominal cavities, and the way it changes as you breathe.
- Become aware of the movement of the abdomen and the lower back. With the inhalation, the diaphragm moves down and the abdomen and lower back expand. With the exhalation, the diaphragm moves up and the abdomen and lower back narrow. Observe the contents of the abdominal cavity and the way they move and are reshaped with the breath.
Basic Practice: Supporting with the Inner Thighs
In this practice we will be using the adductors muscles, the muscles that draw the legs in towards the midline of the body, to provide strength and support for a variety of poses, feeding into the deep core of the body. In each of the poses, consider the following:
- Strengthen the inner thighs. Do this not by squeezing, but by bringing weight into them and directing them either towards or away from the navel, down into the ground or up towards the ceiling.
- To complement and ground the strengthening of the inner thighs, lengthen the inner foot, sending the big toe away from the inner heel and the inner heel away from the big toe.
- Organize the body along the mid-line. Mentally draw a line along the inner feet, the inner ankle, the inner thigh, in front of the tailbone, behind the navel behind the heart and up through the middle of the head. Allow the two sides of the body, front and back, to spread out evenly away from this mid-line.
- Reach the legs, the arms, the tail and the head away from the navel. Allow the whole body, torso and all, to radiate out from the navel equally in all directions.
Restorative: Movement of the Breath 4
In this practice we will begin by observing the movement of the breath in the torso. From there we will delve deeper to observe the movement of the organs, particularly the lungs, the heart, the stomach and liver, the kidneys and the intestines.The Sequence:
- Take a few moments to gather the mind and body up into the present moment, letting go of the day that’s been and releasing any anticipation or apprehension over the day to come.
- Become aware of the movement of the ribcage as you exhale, following each breath to the very end, allowing it to be soft and free: the ribs soften and drape down the length of the body. Allow the lower back the abdomen to remain soft and wide as the sides of the waist gently narrow. Watch to see if you are reaching for the next breath, even at the most subtle level, and let that go if you are.
Basic Practice: Working the Legs
In this practice, we will be thinking about the way in which we reach through the leg when it is behind us. In each of the poses consider the following actions:
- In Standing Poses with the back foot on the floor: Slice the outer edge of the back foot firmly down into the floor. This will have the effect of turning the front of the thigh out, away from the mid-line of the body. Counter this by turning the thigh in which, of course, will pull the outer edge of the back foot up. Find a balance between the two in a “wringing-out” action which will create strength and stability though the leg into the hip and core of the body.
- Reach through the inner thigh, sending it into the heel, grounding the leg into the floor.
- Whenever the leg is raised: Reach and lift through the inner thigh, creating width across the lower back and strength and stability throughout the entire pose.
Intermediate Practice: Reaching the Legs out of the Large Intestine
The primary goal in this sequence is to move with an economy of effort, especially in the back bends. Because even the baby backbends, such as Shalabhasana (Locust Pose) and Bhujangasana (Cobra Pose) can be so challenging, we very often brace the limbs and torso, grip the buttocks and back and push into the floor, making something that is already hard even harder. Move slowly and intelligently, observing where things are working that do not need to and encouraging those areas to soften. Consider the following points as you go through the poses:
- Instead of the torso and limbs making up a hard shell that contain and constrict the organs, allow them to be supple and permeable, supporting and being supported by the organs. Allow the body to empty and to fill with the breath, deflating and expanding, to encourage this approach.
- Elongate the two sides of the large intestine to lengthen back through the legs. Trace a path from the intestine, though the pelvic bone, the hip, the thigh the knee, the lower leg, the ankle, the foot and the toes and back again. Reach through that path to energize and either anchor or lift the legs, depending on the pose.
- Widen the lungs away from the mid-line of the body and reach them out into the arms and towards the head.
Teacher Training 2010-2012
For those of you in the New York area who might be interested, the Yogasana Center Advanced Studies/Teacher Training Program, in which I am an instructor, is now accepting applications. The two year program begins in April of this year, ending in December of 2012. It is a 500+ hour, comprehensive foundation in yoga, providing future teachers the knowledge and skills necessary to explore and develop this tradition of self-study and transformation. The first year focuses on building and/or deepening a self practice, while the second year delves into teaching the basics of yoga.
For more informations, you can download a copy of the brochure here, or contact Kristen Davis at info@yogasanacenter.com.
Restorative Practice: Movement of the Breath 3
In this restorative practice, we continue our exploration of the movement of the breath in the torso by observing the diaphragm itself. In particular, we are going to observe the exhalation, when the diaphragm releases and is drawn deeper into the rib cage by the deflating of the lungs. This particular emphasis will help the entire body to soften, surrendering to gravity.
Basic Practice: Folding the Leg Joints
In this sequence the focus is to stretch out the backs of the thighs, the hamstrings, in such a way as to center the stretch on the belly of the muscle—in the middle—rather than at the extremities—the backs of the knees or near the sitting bones.
We start by focusing on the feet, ankles and knees. Opening up these joints first can help create a more balanced use of the legs in standing poses. When the leg is straight, folding forward at the hip stretches out the back of the leg as a whole, not just the hamstrings. Softening the soles of the feet and stretching out the ankles and calves separately can create freedom to go deeper into the backs of the thighs.
Similarly, coming into a standing pose with the leg bent, then straightening it once the hip crease has had a chance to deepen, allows for a stretch that reaches from the back of the knee, around the hip and into the buttocks and lower back.
Focus on not locking out the knee joint by reaching into the foot while drawing the entire sheath of muscle around the thigh bone towards the hip, instead of just pushing the kneecap back. (more…)
Intermediate Practice: Twisting from the Organ Pillars
Once again, we are trying to keep the two organ pillars made if of lung, kidney and sides of the large intestine elongated and the kidneys suspended.
In the twisted poses, one pillar will lengthen along the axis of the body, while the other lung will turn around the core channel of the body to deepen the twist.
As you twist, maintain awareness of the kidneys. In some people, the kidneys might jam forward towards the front of the body while in others they might bulge back. Instead of pushing in one direction or the other, create space behind or in front of the organ so that the kidney can soften back into alignment.
In every pose, trace a path from the lung to the fingertips through the ribs, the shoulder blade and collar bone, the upper arm, elbow, forearm, palm and fingertips. Reach through that path. (more…)
Year of Yoga: Week 9
Follow along with the Year of Intermediate Yoga from 2008 and last year’s Year of Basic Yoga. Here are links for your convenience:
Year of Intermediate Yoga: Week 9
2010 Witold Fitz-Simon.
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