Laura Zaks
Navasana
A little background
Lately, I DREAD Navasana! This was not always the case. In fact, I think it is a lovely pose. But after childbirth and healing from diastasis recti, Navasana has become the asana that makes me panic. The beauty of this pose for me is that when done properly, the body and breath are not constricted, but rather the spine and abdomen are supporting each other and the abdomen is gracefully extended and contracted at the same time. Working on Navasana relates to many aspects of my practice because it gets at that important motion of pulling the ribs up out of the abdomen to create space in the chest and the heart – something that I really need work on in so many postures. This sequence works on opening the chest, lengthening the upper back, and softening the shoulder blades into the back ribs in hopes that some day I will again be able to practice a complete Navasana!
Sequence
Patanjali’s Yoga Sutra 2.46, sthira sukham asanam – asana is a steady, comfortable posture. In our asana practice we work on flexibility, strength, and alignment so the body can be steady in a posture, free from suffering and discomfort, as the mind also moves towards stillness. As we practice steadiness and ease here on our mats, it becomes a part of us. We begin to own this steadiness, carrying it with us as we face other challenges. Think about this today during your practice: can you find both strength and softness at the same moment? Perhaps find strength and steadiness in your extension, and find softness in your breath. What happens if we integrate this same ease and steadiness into other aspects of life? I stand before what is with an open heart. And with an open heart, I dwell in possibility. -Macrina Wiederkehr
Thanks for reminding me of Sthira Sukham Asanum. Remembering the gentle strength of the practice does bring both patience and ease to any sequence. Especially boat pose. Thank you!
ReplyDeleteGood connection of terms, Laura. Ardha Navasana is the one that feels threatening to me, especially when we move in between. It really shows core strength or a lack of it. Thanks for sharing and reminding us of the steady/ease aspect. --Denise
ReplyDeletei like what you say about the spine and the abdomen supporting each other and the concurrent extension and contraction of the abs. just hearing and imagining that (i'm thoroughly ensconced on the couch for now) makes me feel a lighter and easier strength in my own navasana
ReplyDeleteVery nice! I love this Sutra, it is beautifully translated by Sharon-ji as " ur connection to the earth should be steady and joyful. When u have an injury u lose the joy part in he practice as the fear part starts the invasion . On the mat and in life!!!.. Thank you Laura!
ReplyDeleteFinding that balance between effort and ease has been something that I have been focusing on for quite some time. It is difficult yet when it is achieved I am enveloped by a profound feeling of stillness and peace - so worth looking for in our practice!
ReplyDeleteAs I read this, I found myself pulling my ribs our of my abdomen and opening my heart a little more. Thank you for that reminder. I struggle with core strength after having two kids. I always try to remember what Jennifer Garner's proud rebuttal to the press after having been accused of having a baby bump. "Yes, I have a baby bump. And it's not going anywhere. So get used to it!"
ReplyDeleteI had a teacher once who chose her least favorite pose each month and built this pose into all her sequences. I decided to do this myself a few years ago and chose Navasana. It remained my least favorite pose - in every practice and teaching for the entirety of 2013!
ReplyDeleteWhile I disliked the pose a bit less after a full year of practice, I never did choose another "monthly' pose. Good luck & let me know what you find to alleviate the dread :)
I think my sequence got lost here when it was moved over from the page I posted it on. I don't see it here actually. I'm traveling now but will post it when I am back home.
ReplyDeleteVery interesting talk and sequence. I always take for granted my strength in my abdominal region and your assignment open my eyes to look through beginners eyes when dealing with navasana.
ReplyDeletegood philosophy. waiting for the sequence.
ReplyDeleteNice Wiederkehr quote!
ReplyDeleteHere is my sequence which somehow disappeared from above.
ReplyDeleteSequence:
Cat/Cow
Dandayamna Bharmanasana (opposite leg/arm extensions x.3)
Plank
Vasisthasana (modify by lowering knee)
Chaturanga Dandasana
Salamba Bhujangasana
Dhanurasana
Adho Mukha Svanasana
Uttanasana
Vrksasana
Eka Pada Adho Mukha Svanasana
Prasarita Padotansana C
Baddha Konasana
Urdhva Prasarita Padasana/Upward-facing leg stretches
Catuspadapitham/Crab pose
Eka Pada Navasana
Dandasana
Navasana – bent knee variation
Dandasana
Navasana – hands on the floor behind the hips variation
Dandasana
Navasana – legs fully extended, arms reach up, heels rest on the wall or a chair
Vipariti Karani – restorative (bolster and blankets)
Savasana
Namaste