July
News & Events
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Article-
Calming through Meditation
Last month I briefly
mentioned the meditation at the beginning of each class and how important it
is to become aware of your breath. There is also another reason I always
begin class in this fashion.
In those few moments as we pause and begin to focus on the
breath we are, in fact, preparing mentally and physically for the practice
ahead.
Those few moments
are crucial to ease you into a practice that benefits you completely.
Allowing not only your body to develop balance, flexibility and strength but
also for your mind to develop the same.
For most the mind
controls the practice. We bring into our Yoga practice the insecurity,
confidence, disappointment and accomplishments of the outside world where our
mind is the ruling authority. Do you duck and run from controversy or face it
head on? Do you lead the pack or follow behind? Do you learn from mistakes or
keep on repeating them? These responses in life often dictate responses in
Yoga. Are you looking around or looking within? Are you pushing too hard or
yielding too easy? Are you growing and learning or stagnant and oblivious?
Quieting or freeing the mind from these patterns of
learned behavior is often difficult. Instead of respecting and trusting your
body to announce when to push and when to yield you concede to the minds
control. Relying on learned responses from the mind instead of creating new
responses relying on the movement and willingness of the body.
Meditation is the
first step along the path of quieting the mind, regaining control over the
bodies’ responses. Meditation being the apparatus that leads us to this place
of openness and awareness. The breath being the mechanism, the driving force
behind the inner workings. The two together become a device when used
regularly and with intention will transform your practice. Calming both body
and mind even in the most advanced poses of Yoga.
Freeing the mind
of confinements within your practice will also lead to freeing the mind of
confinements from the outside world.
Opening up a whole new world for the mind and body to explore.
Ardha Baddha Padma
Paschimottanasana 8 or Half Lotus Forward Fold– This pose strengthens and tones the legs, abdominal muscles and
shoulders. Also aids in development of flexibility in the back, knees,
quadriceps, hamstrings and ankles. Increases blood flow to abdominals and
genitals. Stimulates the second Chakra or Svadhisthana located in the naval
region. Also stimulates the liver and spleen. Therapeutic for rounded or
drooping shoulders, gastric problems and constipation. Avoid this pose
if you have knee issues.
Begin sitting with legs extended straight in front of you.
Bend the left knee and place it over the right thigh- this is half lotus
position. The left heel should press into the naval and the toes should be
pointed.
Bring the left arm around the back and from behind grab
the big toe of the left foot. If the toe can’t be grasped try twisting the
torso pushing the left shoulder back and try again. If still can’t grasp the
toe wrap a strap around ankle and hold with left hand. Once the toe or strap
is grasped pull the left knee in toward the extended right leg. Reach out
over the extended right leg and extend the torso long as you reach for the
right foot or the lower leg. Inhale, keep the heart and chin lifted and
stretch the spine without releasing the left toe. Exhale and release over,
forward folding toward the extended leg. Keep sinking through the hips and
especially the extended thigh and knee.
Stay for 30 –60 seconds, breathing evenly. On an inhale
slowly round up, extend the left leg and then repeat for the right side.
Variations of the arms and upper body will be added to the
pose directory on our website at afterthemasters.org
AfterTheMasters.org
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