Archive for the ‘Padmasana’ Category

« Older Entries

Halfway There: Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulderstand)

Saturday, September 18th, 2010

Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulderstand) registers as 4* on the scale of difficulty.

I can’t think of a more appropriate pose to mark the halfway point in my project to attempt all poses in BKS Iyengar’s Light on Yoga. Urdhva Padmasana in Sarvangasana not only combines the learnings of a great number of poses covered thus far in the project (Padmasana, Salamba Sarvangasana I, and Urdhva Padmasana in Sirsasana, to name a few); it also carries with it the symbolism of the lotus – so relevant to the midpoint in this journey.

As I mentioned in my post on Urdhva Padmasana in Sirsasana, our greatest experiences on our mats bloom from the mud of the challenges we face in our practice. Like a lotus rising from murky waters, we flourish when fed by experiences that put us to the test – mentally, physically, or emotionally.

The countless challenges of this project have tested and strengthened me as a teacher, a student, and a person. Poses I find difficult or near impossible help me learn to leave my ego off the mat. The daunting task of writing about 200 poses teaches me the value of diligence and patience. Examining asanas I once considered mundane sheds fresh, new light on familiar poses. Each day that I open up Light on Yoga and begin exploring the next pose, I learn something about myself and my practice.

The project is only halfway complete and some of the most physically challenging poses await. No doubt, I will find myself frustrated, unmotivated, irritated, and exhausted at various points along the way. But, the journey thus far has taught me that each of those moments of darkness, doubt and despair will bear fruit in the end. Sometimes, the sweetest moments in life are born from struggle.

Tags: , , , , , , , , ,
Posted in Asanas, Padmasana, Salamba Sarvangasana I, Urdhva Padmasana in Sarvangasana | 3 Comments »

No Mud, No Lotus: Urdhva Padmasana in Sirsasana (Upward Lotus in Headstand)

Tuesday, July 27th, 2010

“No mud, no lotus.” – Thich Nhat Hahn

Urdhva Padmasana in Sirsasana (Upward Lotus in Headstand, 6* on the scale of difficulty) requires a consistent and strong Padmasana and Salamba Sirsasana I practice. Even then, the pose proves quite challenging. Placing the legs in Padmasana while in a Headstand makes balancing tricky, and extending the thighs up as far as you can seems daunting.

Thich Nhat Hahn often says, “No mud, no lotus.” Just as the lotus rises from the mud, so our most triumphant moments on the mat bloom from challenging experiences. Finding the openness in the hips and knees necessary to do Padmasana can require years of thoughtful practice. Unlocking the courage and strength to balance in Salamba Sirsasana I without the wall can take tremendous faith and determination.

The experiences you have moving into Padmasana and Salamba Sirsasana I, no matter how difficult, will be the rich mud from which you can rise into Urdhva Padmasana in Sirsasana. If all parts of this pose seem daunting, start from the ground up. Explore Padmasana and Salamba Sirsasana I as preparation, knowing that the hard work you do within those poses will help you triumphantly bloom your lotus skyward.

Tags: , , , , , ,
Posted in Asanas, Padmasana, Urdhva Padmasana in Sirsasana | 1 Comment »

Gently Invoking Svadhisthana Chakra in Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)

Thursday, June 17th, 2010

Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend) registers as 8* on the 60* scale of difficulty. A hybrid pose, it incorporates binding, half of Padmasana, and half of Paschimottanasana (Pose 67, yet to come).

Iyengar tell us that Ardha Baddha Padma Paschimottanasana ignites the second chakra, Svadhisthana Chakra, located at the perineum. Svadhisthana Chakra is involved with the functioning of the sexual organs and the adrenals at the base of the spine. Psychologically, this chakra is associated with relationships, violence, addictions, and pleasure. Svadhistana Chakra is also considered the seat of our creative force.

Personally, I tend to think of deeper hip opening poses when considering asanas that stimulate the second chakra. But, poses like Ardha Baddha Padma Paschimottanasana provide the perfect introduction to deep hip opening. The half lotus position of the bent leg helps you focus on outward rotation of one hip at a time, providing space to observe and work with the unique conditions of each side of your body. Exploring each hip joint individually begins to stimulate Svadhisthana Chakra so that, when you attempt deeper hip opening in Padmasana or Upavistha Konasana (Wide-Legged Forward Bend, Pose 66, stay tuned!), your hips will be more supple.

Gently awakening Svadisthana in this way, you invoke the creative force of your body. May the temple of your body reward the gentleness of your invocation with new levels of depth in the asanas – a new depths, perhaps, beyond your imagination.

What’s your favorite pose for igniting Svadhisthana Chakra?

Tags: , , , , , , ,
Posted in Ardha Baddha Padma Paschimottanasana, Ardha Baddha Padmottanasana, Asanas, Padmasana | 4 Comments »

Caught Up in Baddha Padmasana (Bound Lotus Pose)

Friday, June 11th, 2010

Baddha Padmasana (Bound Lotus Pose) registers as 6* on the scale of difficulty. Iyengar explains, “Baddha means caught, restrained. In this position the hands are crossed at the back and the big toes are caught from behind. The body is caught between the crossed legs in front and the crossed hands behind, hence the name.”

When practicing this pose, it’s easy to get caught up – even in the process of reaching the bind. Binding in Baddha Padmasana is challenging since it requires deep chest and shoulder opening. Iyengar provides a great hint on how to move toward the bind: “If the toes are difficult to catch stretch the shoulders back, so that the shoulder-blades are brought near each other. A little practice in swinging the arms back with an exhalation will enable one to catch the big toes.”

If you find your fingers and toes won’t meet, reach your fingers as close to your toes as you can. You will still enjoy the deep chest and shoulder opening of the asana without fully embracing the bind. Rather than getting caught up in the goal of a deep bind, get caught up in the beauty of your heart opening toward love.


Tags: , , , , ,
Posted in Asanas, Baddha Padmasana, Padmasana | 2 Comments »

Enjoying a Brief Moment in Gorakshasana (Cowherd Pose)

Thursday, June 10th, 2010

Gorakshasana (Cowherd Pose) registers as 10* on the 60* scale of difficulty. According to Iyengar’s scale, this is the most difficult pose I’ve done thus far in the project. I don’t doubt Iyengar’s assessment. Gorakshasana is tough! Iyengar says, “It is a difficult balancing pose and one feels elated even if one can only balance for a few seconds.” No doubt, balancing in this pose is a great challenge. I managed to balance just long enough to capture it on film.

Iyengar’s instructions don’t offer many tips for achieving balance within the pose. From Padmasana, he guides you to place your hands on the floor and lift your hips up, then “Stretch the trunk up vertically and stand with the top part of the knees on the floor. Stretch the thighs and balance gradually by lifting the hands one by one from the floor.” As anyone who’s tried Gorakshasana knows, this approach may increase the likelihood of falling back onto your hands, since so much of your body weight is leaning forward in this position.

If you practice Padmasana comfortably, but still have trouble reaching Gorakshasana, seat yourself one foot away from a wall as you set up for the pose. As Iyengar instructs, place both hands on the ground and lift your hips up. Then, once you’ve stretched your torso up as much as you can, lightly bring your left hand to touch the wall behind you. Take your right hand away from the floor. When you feel stable, gently draw your left hand away from the wall and bring your hands to touch in prayer. You’ve made it! Enjoy the pose – even if only for one brief, glorious moment.

Tags: , , , , ,
Posted in Asanas, Gorakshasana, Padmasana | No Comments »

The Divine Within: Garbha Pindasana (Embryo Pose)

Wednesday, June 9th, 2010

“Deep inside the fabric of matter and energy, there are gods and goddesses in embryo. Waiting to be born.” Deepak Chopra

Garbha Pinda means embryo in the womb, hence the asana is meant to resemble the foetus in utero. As Iyengar notes, the pose doesn’t exactly resemble an embryo: “The embryo’s head is down, while the legs are up and not folded in padmasana”. Nevertheless, the essence of this primordial pose remains within the shape of the asana (7* on the scale of difficulty).

Just as the pose itself doesn’t exactly resemble the foetus in utero, so my expression of Garbha Pindasana doesn’t exactly resemble Iyengar’s. I can’t quite catch my ears with my hands and simultaneously lift my head up. Nevertheless, I’m able to achieve the deep abdominal contraction inherent in the pose, and thereby reap the benefits of the asana.

My Garbha Pindasana may not look quite like Iyengar’s, but I’m still exploring the fabric of my practice, winding toward the core of my being – the divine, true Self that resides within.

Tags: , , ,
Posted in Asanas, Garbha Pindasana, Padmasana | No Comments »

Your Own Way In: Kukkutasana (Cock Pose)

Tuesday, June 8th, 2010

“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open. You do not even have to believe in yourself or your work. You have to keep yourself open and aware to the urges that motivate you. Keep the channel open.” Martha Graham

Kukkutasana (Cock Pose) registers as 6* on the 60* scale of difficulty. The first time I attempted the asana was when my husband and diligent photographer took the photo for this blog entry. I’ve never had a teacher who offered Kukkutasana in class and, when I explored the pose by myself, I struggled to raise my body away from the floor.

Iyengar instructs the practitioner to “Insert the hands in the space between the thigh and calf near the knees. Start with the fingers and gradually push the hands down up to the elbows.” I found I could only squeeze half of my forearm through the space between my thigh and my calf. Still, this amount of extension seemed to be enough to facilitate a lift off.

Iyengar then says, “Exhale, raise the body off the floor and balance on the palms, keeping the thumbs together.” But, for me, the transition wasn’t quite as simple as exhaling and raising my body off of the floor. To combat the force of gravity urging my lower body down toward the floor and to accommodate for the fact that, in this position, I couldn’t easily bend my elbows, I needed to gently rock my weight onto my hands to provide a little extra momentum. I fell back on my butt a few times, but ultimately, this extra push of energy made it possible for me to do the arm balance.

Sometimes, my path into the pose varies from Iyengar’s. Rather than seeing these moments as signs of limited ability, I see them as moments of creativity. Finding a way to explore the asana, beyond the bounds of the instructions provided, reminds me that the creative force of this practice lives within the wisdom of our bodies. Each of us comes to the practice with unique abilities and intuitions that enliven our exploration of the poses. When instruction cannot fully guide you into the pose, call upon the unique life force within you to find your way. And then, share that wisdom with others. Keep the channel open.

Tags: , , , , ,
Posted in Asanas, Kukkutasana, Padmasana | No Comments »

Noah’s Ark and Matsyasana (Fish Pose)

Monday, June 7th, 2010

“This posture is dedicated to Matsya the Fish Incarnation of Visnu, the source and maintainer of the universe and of all things. It is related that once upon a time the whole earth had become corrupt and was about to be overwhelmed by a universal flood. Visnu took the form of a fish and warned Manu (the Hindu Adam) of the impending disaster. The fish then carried Manu, his family and the seven great sages in a ship, fastened to a horn on his head. It also saved the Vedas from the flood.” – BKS Iyengar, Light on Yoga

For any of you who know the biblical tale of Noah’s Ark, this story may seem familiar. I love when, through quotes like this, we see how the fables of different faiths intermingle. To me, the similarities of our spiritual stories serve as evidence of the oneness of all humanity, regardless of our individual faiths. No matter what our religion (or lack thereof), we are all yearning toward an understanding of a higher Self.

Tags: , , ,
Posted in Asanas, Matsyasana, Padmasana | No Comments »

Stuttering and Simhasana II (Lion Pose II)

Sunday, June 6th, 2010

Simhasana II (Lion Pose II) is a more advanced version of Simhasana I and registers as 6* on the scale of difficulty.

Iyengar notes that Simhasana II, like Simhasana I, “cures foul breath, the tongue becomes cleaner and words are enunciated more clearly. It is, therefore, recommended to persons who stammer.” These benefits tie so closely to the physicality of the asana. Reaching your tongue far out of your mouth exposes vulnerabilities surrounding speech in a visceral way. And, if nothing else, the silliness of finding yourself with your tongue hanging out and your eyes rolling back will hopefully make you laugh and lighten up.

Tags: , , ,
Posted in Asanas, Padmasana, Simhasana II | 1 Comment »

Lifting Weight onto the Scale of Tolasana (Scale Pose)

Friday, June 4th, 2010

Tolasana (Scale Pose) registers as 4* on the scale of difficulty. In this asana, the body resembles one side of a weighing scale.

The hardest part of the pose is actually placing your weight onto the scale. Getting your butt and legs off the ground is very difficult in Tolasana. It requires a great deal of arm strength and abdominal strength. If you have difficult lifting yourself away from the floor, try placing your hands on blocks. This will create more space when you straighten your arms and give you more freedom to lift your lower body up.

Practitioners who cannot comfortably sit in Padmasana should approach Tolasana somewhat differently. Rather than placing your feet in lotus pose, simply cross your legs in a seated position and try lifting up from there. Or, focus on working on Lolasana instead. These variations will help ensure you don’t strain your knees.

Tags: , , ,
Posted in Asanas, Padmasana, Tolasana | No Comments »

« Older Entries