Lengthen A Pose in Both Directions

Several times over the last few weeks I've had students ask me about an instruction I give frequently in class.  I often ask students to "lengthen in both directions"  This is an instruction that begins to draw our attention inwards towards pratyahara (sense withdrawal).  This is a state where the mind gains control over the senses.  The distractions from outside lessen, and the mind turns inwards.

Let's work with two specific poses and I'll explain in more depth.  The first pose we'll talk about is Tadasana, Mountain Pose. Here is an excellent example of a pose showing the power gained with the balance of upwards and downwards lengthening.  Note how she is in a straight line from the ears, shoulders, hips, knees, and ankles.  If we placed a plum line at her ears it would line up perfectly vertical and run through the 5 points.

Tadasana Mountain Pose

In mountain pose, first pay attention to the feet.  They are the foundation of the pose.  Nothing but the feet are resting on the ground.  Draw the awareness to the feet.  How are you distributing your weight on the feet?  Is it mostly on the outside edges?  Is it more on the inside edges?  Note that there are 6 points on the feet, the inner and outer balls of the feet, and the heels.  Try to locate the 6 points.  Then try to press those 6 points into the floor with equal pressure, strongly.  This is called "grounding the feet" .  It helps to imagine your body is sending energetic roots deep into the earth through the soles of the feet.

Now imagine you are about to leap into the air.  This intention sends activating energy all the way from the belly to the feet, waking up the hips, buttox, legs, and feet.  You will actually stand taller.  Pressing downwards into the earth is "lengthening downwards".  

Now imagine you are lifting your arches, as if you had a tiny rock under the foot.  This activates the legs even more.  This is called "padha bandha" or "foot lock".  This action begins a lifting energy up through the vertical line of the body.  It lengthens the upper body from the belly up through the skull.

Imagine the skull is lifting up out of the shoulders.  Imagine the spine lifting upwards from the belly.  This is "lengthening upwards".  Open the chest and allow the shoulder blades to slide down the back.  Let the arms be alert yet relaxed.  The result is a strong, alert, and steady pose.  You are solid on the ground, yet growing out of the ground at the same time. These actions are allowing you to "lengthen in both directions".  This balance from down to up in tadasana is allowing the body to open from the inside outwards which yogi's often talk about.

Now let's discuss Parivrtta Sukhasana or Revolved Easy Pose.  Check out this video.

http://www.ehow.com/video_4943820_parivrtta-sukhasana-pose-yoga-twist.html 

If you watched this video, one of the instructions the teacher states is "root downwards through the tailbone".  This is another way to say "ground your sits bones (the area of the body connected to the floor), or lengthen pelvis downwards".

If I drew an up arrow at the top of the model's skull, and a down arrow at the bottom of the buttox, this would indicate the internal intention and muscular movements you're working towards.

If your question is "I'm sitting on the floor, so how can I drop my tailbone any further downwards?", the point has been missed.  It is the intentional awareness and activation of the internal muscles and bones in the lower torso and pelvis in the direction of the floor.  If you actually accomplish the subtle movements as instructed, it will actually lift the spine higher, and the upper body will twist deeper than usual.  This affects the core and lower back opening much more profoundly.  The balance of intention and action is the end effect in all poses, and also in life.

Hatha Yoga as a practice balances the body, the mind, and the spirit.  Pratyahara is the inward turning attention which experienced instructors help you access in your practice.  These subtle and powerful intentions and actions result in a higher state of awareness.  This light of awareness brings us towards Dharana (concentration) and Dhyana (meditation), the sixth and seventh of the eight limbs of yoga.

If you have any questions at all regarding this or any other postings of this blog, please don't hesitate to post them.  Although they won't be visible to the general audience, I read all posts and I will respond to your questions or comments.  If you have insights that will help me improve this blog, please offer your suggestions.  I welcome your comments!