Destroyer of All Diseases

I've been doing a little reading about some yoga poses and came across a story about Matsyasana or Fish Pose. Matsya means fish and is dedicated to the Hindu God Vishnu. Vishnu is said to be the Source/Maintainer of All Things In the Universe. He could also transform himself. In one story, Vishnu takes the form of the Fish and overhears The Lord Shiva, who holds the key to the Universe and unlocks the mystery of Yoga, tell his wife about his discovery. As Vishnu, in the form of the fish, listens to Shiva, he becomes enlightened, thus, Vishnu becomes the first student of yoga.

Matsyasana is also known as the "destroyer of all diseases." Another story states that the world was becoming corrupt and was going to be destroyed by a great flood. Vishnu transformed himself into a Fish and is said to have saved the world from the great flood. Thus, the Fish Pose has restorative value for the human body particularly if one lives with back and/or neck pain. The nature of the pose provides spinal health which can aid in physical and emotional health. This story intrigued me and inspired me to write this blog entry.

As you set your intention, be aware of any physical pain or discomfort that you may be experiencing lately. If you're experiencing discomfort in your back or neck, this pose will provide great benefit. We often find ourselves in a constant state of hunching over: sitting at our computers, driving, etc. Your intention may simply be to add relief to your body. Allow the pose you're about to practice help move you toward greater relief.

Matsyasana: Fish Pose
Start by lying flat on your back on your yoga mat. Be sure your legs are straight out in front of you and your arms are alongside your body. Shift your body in order to bring both your arms completely underneath you. You may need to squeeze your shoulder blades together to help with this sensation. Your arms will remain straight: your hands (palms facing downward) will be underneath your buttocks. Point your toes to continue extending your legs. With an inhale, lift your chest/heart. Keep your bottom on the floor. You are actually arching your back. In order to help lift your chest, push your elbows into the floor. Once your head is off the floor, carefully allow it to drop back. Rest the very top of your head on the floor. You will be able to see the wall behind you - it will be upside down! Restrain from putting pressure on your head and neck. The sensation of staying in this pose comes from the lifting of the chest. You are now in the posture.

Remain in Fish Pose for at least 5-10 breaths. In the posture, you have created a minor back bend (often used as a counter pose after practicing Plow Pose.) As mentioned, it can bring relief to the back and neck. It further provides a re-alignment of the spine after being hunched over all day! If you do have regular back or next pain, practice this pose at least three times a week. If you experience other ailments, try this pose since it is said to be the destroyer of all diseases.

Namaste.

Open Your Heart - Wheel Pose

Backbends in yoga are considered heart openers. On a day-to-day basis, we can find our body postures in a constant state of "forward folds." Think about it: sitting down at desk hunched over a computer, cycling, weeding the garden, or other body positions like this are all "heart closers." Doing heart opening postures not only can improve your posture, but they can have an emotional benefit as well.

Think for a moment about your life experiences in the recent past. Have you ever felt sad or depressed? just got dumped by your significant other? got ripped off on a financial deal? All of these situations can bring a sense of hurt, violation, or betrayal. All of these can be very challenging emotional situations to manage. After experiencing such events, it may be difficult to trust; your heart may even feel broken. These may create a "closing of the heart." As a means to help mend your heart from that sense of betrayal, yoga backbends may help you to re-open your heart and teach you to trust again.

This home practice will describe Urdhva Dhanurasana (which literally translates to upward facing bow). This pose is commonly called Wheel Pose; it is a full backbend. If you are new to this pose, a Bridge Pose is a good alternative.

Start by lying on your yoga mat on your back. Bend your knees so you feet are flat on the floor. Be sure your heels are relatively close to your back side and your knees and feet are hip distance apart. This will give you a strong foundation when you rise into the backbend. This sense of connection to the earth is actually a good starting point for the mending heart. You want to feel safe and secure before you move forward in being able to trust again.

Next, place your hands up by your shoulders. Your fingertips should be pointing toward your shoulders with your hands pressing firmly into the floor. To help get the hands secure on the mat, squeeze your elbows together toward your head. It is important to have your fingertips point TOWARD your shoulders rather than have your hands and finders UNDER your shoulders. If your hands are underneath your shoulders, you will not have the best alignment and strength to lift yourself up into the backbend. With you fingertips pointing toward your shoulders, your elbows will be directly over your wrists creating a right angle. This will give you better leverage to rise into your posture. Again, you want to have a strong foundation before you rise into this dynamic pose.

Your core body must also feel secure before rising into the Wheel Pose. As you lie on your back, begin an intentional breathing practice. When you inhale, arch your back. Your bottom will remain on the floor while your low back lifts away from the floor. When you exhale, strongly press your low back into the yoga mat. Your navel will move closer to your spine and your pelvis will naturally tilt to engage your low abdominal muscles. Hold this posture as you continue breathing. With each exhale, continue to tighten your lower abdominals as a means to support your back when you eventually rise into your backbend. Engaging your core body is another practice of finding strength within yourself when you are faced with challenging life obstacles.

When you feel ready (perhaps after 5-10 breaths) lift your hips toward the sky. You are now in a modified Bridge Pose. Even as you lift your hips toward the ceiling, continue to engage your core body as if you were still lying flat on your mat with your lower back pressed into the earth. This will keep you lower back open and spacious so you don't experience binding or pinching in your lower back muscles and spine. Again, if you are new to this style of pose, feel free to remain here for the rest of your practice.

In this modified posture, check in with your body to be sure your feet are still planting firmly into the floor as well as your hands. When you are ready, press your hands deeply into the ground in order to lift your head off the floor. Let the very top of your head rest lightly on the mat. This is another variation on the pose. On your next exhale, press your hands firmly into the mat so you can lift entirely off the floor. You are now in a full backbend. Hold for at least 5 breaths and up to 10. Root your feet and hands firmly into the earth: feel grounded and connected. Allow your heart to expand and open. Be mindful of all the love that IS in the world and absorb that gift: you truly deserve it.

When you are ready to come down, tuck your chin in toward your neck. Lower yourself slowly so that you land softly on the back of your shoulders. Proceed to come all the way down to the floor and lie in Savasana for at least 20 breaths. As you are in your relaxation posture, think about ways you can continue filling your heart with love, gratitude, and appreciation.

Namaste.

Rest

Ever find yourself moving throughout your busy without taking a moment to rest? You wake up one morning, knowing you have a busy schedule, and the moment your feet hit the floor from the bed, you're off and running. Typically it's non-stop: get the kids to school, go to work, attend business meetings, a yoga class at noon, more meetings, more deadlines to complete, take the kids to soccer, go grocery shopping, pick up the kids, cook dinner, clean the kitchen, prepare tomorrow's lunches, and MAYBE sit for 30 minutes to catch the evening news. Before you know it, it's 10:30 and you're in bed only to find that you have to get up the next day and do it all over again.

It seems the only time we allow ourselves to rest is when we go to sleep. You've been constantly moving for 15 hours and you only give yourself 6, MAYBE 8 hours of sleep. Are you providing your body and mind enough down-time to recuperate? This home practice reminds us that it is very important to take intentional rest time throughout our busy days.

T.K.V. Desikachar, in "The Heart of Yoga" reminds us to take a much needed rest during dynamic yoga practices and even between poses. "There is no rule to follow regarding rest," he says. "...if we need a rest, we take one." An example is to move into a dynamic posture like an intense backbend (dhanurasana) then into a counter pose like a seated forward fold (pascimatanasana).

Wheel Pose / Bridge Pose
Start by lying on your back with your knees bent. Be sure your knees and feet are about hip-distance apart. Your heels should be relatively close to your backside. If you plan to move into a full backbend, Wheel Pose, place your hands up near your shoulders with your fingertips pointing toward your shoulders. If you plan to move into Bridge Pose, simple place your arms along the sides of your body on the floor.

With an intentional exhale, press your lower back into the floor. This will tilt the pelvis and engage your core to support your backbend. With your next exhale, lift your hips into the sky. If you're moving into Wheel Pose, press your hands firmly into the floor with your elbows hugging closely to your head and lift your upper body off the floor until you are in a full backbend. If moving into Bridge Pose, lift the hips on the exhale then squeeze your shoulder blades together underneath you to help support the pose. Hold your backbend for 1 minute or 10-20 breaths.

Slowly and carefully lower yourself down to the floor when you have completed your breaths in the backbend. Lie flat on the floor in Savasana for another 30 seconds to 1 minute. Afterward, draw your knees in toward your chest and gently rock yourself up to a seated posture.

Seated Forward Fold
This pose was highlighted in the previous blog entry. Feel free to re-read that entry or proceed from here. Extend your legs straight out in front of you and sit up nice and tall. Extend your arms overhead with an inhale and on your exhale, while hinging from your hips, fold forward bringing your heart closer to your legs. If you're able, reach out and touch your toes. If you are unable to reach your feet, simply rest your hands anywhere on your legs. Hold this pose for 1 minute or 10-20 breaths.

Both of these poses can be intense, but are counter poses to one another. If you start with a forward fold in your home practice, finish with a backbend to help counteract the intensity. More importantly, be sure to rest in between each intense posture. Lying in Savasana (Corpse Pose) is a perfect relaxing posture.

Use this home practice as a reminder that it is important to take intentional rests throughout the day to help counteract the intensity of your busy schedule. For example, before you get out of the car to step into the grocery store, sit in your car for a minute with your eyes closed and focus on your breathing. After sitting at your computer for several hours, stand up and stretch the entire body (perhaps Extended Mountain Pose) to help counter the sitting sensation. Instead of watching the evening news, take a few minutes to practice Candle Gazing (read blog post "Concentration" from March 18th.)

There are many things we can do to counter act the wear and tear of our busy lives. Sometimes it just takes a minute or two to give yourself the gift of restfulness.

Namaste.