This biggest challenge in my yoga practice is flexibility. It feels like I have an unruly toddler living in my joints. It's a lot of fun, but equally a lot to manage. I spend a great deal of mental energy vigilantly trying not to exploit my flexibility. If I forget for one iota of an instant, there goes my elbows, ribs, or inner knees. Now, apparently, as a result of trying to ever-reign in my lower ribs, I've been depressing in my heart and disrupting my heart to chin connection, while still not fixing the rib issue. Enough already. I want to create sequences that will help me to:
A) Strengthen the muscles that support my hyper-mobile hinges (so I can stop thinking about it.)
B) Lift the heart without splaying my lower ribs
C) Tone my valves rather than clench internally
Philosophically, within the practice, I am exploring the gunas. What parts feel tamasic - reluctant, stuck, stagnate? Where do I need to apply more tamas - stability, immovability, structure. What parts feel rajasic - unstoppable, spreading like wildfire? Where do I need to apply more rajas - ignition, direction, infinite reach? What streams are sattvic - moving slowly and steadily towards the center? Where do I need to discover more sattva - ease of breath?
Sequence:
1) Prone biceps, quadriceps, serratus posterior inferior strengthening pose. (build up to 14 seconds 3x)
Lying on stomach, block between hands, bend elbows & take block to shoulder blades. Low ribs are integrated and off the floor. Toes are tucked knees lift off from and lower to the floor to engage quads.
2) Plank on the forearms tapping the knees (build up to 14 seconds 3x)
Block between hands, refrain from touching a bolster under the ribs, raise and lower one knee at a time.
3) Constructive Rest Shape, but as a strength building pose
Block between the knees. Sandbag on lower ribs. Pincha arms with sandbag in the hands. First, raise the legs to 90 degrees, and then touch the toes to floor - several times. Then keep elbows bent to 90 degrees, holding sandbag in hands, rotate arms overhead and back-up, repeat several times, keeping chest lifted, but sandbag on ribs is a reminder to keep tone here.
4) Uktatasana
Stand near a wall. One block between inner thighs (move it back), and one block between inner knees (move it forward).
Hands on the wall at the height of shoulder. Energetically drag the hands down like I am ironing out tension from my wrists.
Place strap around lower rib-cage as a reminder to pull back if it pokes forward. Can I lift the chest without the strap tightening in the front?
5) Vira 1 & Vira 2 at the wall
Front foot is on a block, and front shin is pressing a block into the wall. Centers the weight between both feet.
Headstand arms for Vira 1
Bicep curls for Vira 2
Strap around low front ribs to monitor the lift from the chest without splaying.
6) Pinchamayurasana at the wall
Strap around lower ribs.
Knees bent to a 90 degree angle with feet on wall. Bend and straighten one leg at a time tracking the knee cap, and engaging the quadriceps.
7) Downdog with hands & head on blocks
8) Sirasana 1 --> Sirsasana 2 --> Bakasana --> Uttanasana holding opposite elbows
9) Virasana --> Supta Virasana
10) Viparita Karani
10) Viparita Karani
Funny, the character living in my joints feels like she's an octogenarian! I appreciate your giving me a sense of what it's like to be you on the mat. Thank you.
ReplyDeleteI second that notion, Joyce. I taught dancers who had problems with flexibility years ago, and additionally it's so hard for others to see the world is not all about stretching. However you still have a beautiful body and range so reading this does give great insight. It lines up well with the sequence too! --Denise
ReplyDeleteI love the Gunas in relation to sequencing and food for thought from the practitioner's perspective, and love the creative use of props in the asana practice. xo
ReplyDeleteI hear you Joyce - this sequence is for me! Better yet let's have a workshop for working with loose joints (we can call it working toward 'al dente')
ReplyDeleteHaha al dente!!!
DeleteVery nice Joyce! I love the gunas' exploration through the practice! and I am a block fan I love the blocks!
ReplyDeleteYour questions about the gunas were such good ones. I imagine most could handle delving deep into at least one aspect of the gunas in a class and make some really interesting discoveries.
ReplyDeleteI also appreciate you sharing some of the challenges of being so flexible. I'm sure a lot of people would take that level of flexibility for granted. But you've used your flexibility as a tool for becoming more mindful and precise. The result is a beautiful practice!
For someone who is at the complete opposite of the flexibility range, it's comforting to hear and know your struggles - thank you for sharing!
ReplyDeleteI really like your use of props and of the wall. I can see you have very good awareness in your practice. This is lovely.
ReplyDeleteI saved reading your sequence and dharma talk for a time that I could really savor your words. You are so tuned in teaching, living, loving, and guiding. I love your sequence and it is very humanizing to know that even Joyce has some fears or obstacles in your practice because it is so beautiful.
ReplyDeleteAs Kofi Busia says, we are learning to relax into skill, not into habit. Shining example! (Now excuse me while I strap lower ribs and lift heart.)
ReplyDeleteYour subtle refinements in the poses are fascinating.
ReplyDeletegreat use of props. great strength class. love the el dente comment. :). Great to contemplate the gunas. would love more on that. for your lower ribs, we would add in some strengthening for the rectus abdomenus, and open the muscles around the kidney band.
ReplyDeleteI feel ya girl. Thank you, I'll let you know how this works for me.
ReplyDelete