High Lunge, a Great Hip Opener

One of my favorite hip openers is HIGH LUNGE.  I have a supported version for you to try that's awesome for adding depth to your pose.

High Lunge - Final Version, not supported.  Note the straight line between shoulder, pelvis, and ankle bone.

If you want to go for the most depth in your lunge, really opening up the hips, try this supported Three Block Lunge.  First, practice a number of easier towards more challenging hip openers, so your hips are thoroughly warmed up.  Do not do this pose at the start of your practice!  Also practice some poses for outward rotation of the hips such as Bound Angle pose, Half Lotus pose, Cobbler pose, and get in a few Downward Facing Dog poses and maybe even a few Lord of the Pigeon poses (remember to do both right and left side versions). 

Block setup for right leg back supported lunge

If you have access to three blocks, set up as in the photo above.  (Borrow some or do this after your class)??  Place the rear block at tall setting on the right side of center for right leg back, left side of center for left leg back.  Fat blocks are best, as they have more surface area connected to the floor. This increases the stability of the supports.  Stand at the front of the mat in-between the two blocks.  You'll want the backs of the blocks to line up slightly rear of your heels. The balls of the feet will be in front of the blocks a few inches.  

Start in Tadasana, Mountain Pose.  Stand with your feet hip width apart between the blocks. Press the feet into the floor.  Fold forward into Standing Forward Fold (Uttanasana) and place your hands on the blocks.  Line up your fingers so they are forward, if they're placed correctly, your fingers won't grip the blocks.  You could use stacks of books if you don't have blocks.

Uttanasana placing hands on blocks.  Note foot placement. Balls of feet in front of blocks.

Now lift the upper chest and skull towards vertical and walk a leg back about 18" behind the rear block.  Here you may need to adjust the block to get the correct placement.  The back edge of the block needs to be at the fleshy part of the quad just above the kneecap. 

Left leg back lunge showing rear block placement

Now drop the pelvis until the lower thigh rests solidly centered on the rear block.  Begin sinking the hips and groin until the rear block supports the whole lower body. Lift your chest. Slide the shoulder blades down the back and open the front upper chest.  Look forward with chin straight ahead.  There should be almost no weight on the rear foot.  Check in with your arms.  The shoulders should be stacked on top of the wrists, and the arms will be vertical.  Now check in with your legs.  The knee should be stacked directly above the ankle, not in front of the ankle.  The lower lfront leg will be vertical.  

Another view showing placement of rear block. Note that the block is above the kneecap.  You can also see he's struggling with the skinny block under his hand.  It wants to tip outwards.  This shows why fat blocks work better.

 

The lunge should become almost effortless here, as the rear block supports the body's weight, opening in the hips.  Try lifting your rear toes for a breath or two.  You should be able to once you surrender downwards completely dropping the weight towards the floor.  If the rear block is cutting into your leg somewhere, it is not placed correctly.  It should be on the thick part of the quad muscle but not under the kneecap at all.  

With the rear block supporting your lower body, you can relax deeply into the lunge and breathe into the areas that are begging for opening.  Repeat several times, both sides.  You'll find that you can go deeper each time.  Usually the third time does it!  Be sure to always practice Savasana (Corpse Pose) after your practice.  (See post on 6/14/12 What is the Most Important Pose?).  High Lunge is a very satisfying pose.  It releases lots of tension in the hips and groin, and you'll walk with much more ease after your practice.  It even helps you sleep better.

What is KARMA?

Last Thursday a student asked "What is Karma"?  It sparked a lively discussion with the students, some of whom had great answers, some were not understanding as well.  I am going to make a humble attempt to explain what karma is.  This is a very profound question not many students even ask.  (Kudos to Jake!)  The explanation I give here may not be perfect, but I'll hopefully shed some light on the question.

First let's start with what does the word "karma" mean?  Karma is "action".  Karmas are the actions an individual does.  Simply put, it means whatever we do (action, karma or cause) produces an effect (fruit). The Golden Rule illustrates this "as ye sow, so shall ye reap".  The individual is therefore the sole doer and enjoyer of his actions (karmas) and their results (effects, fruits, or samsaras).  Formula:  Cause = Effect or Action = Result

The best foundational reference text to explore on the subject is the Bhagavad Gita.  This is a short jewel of a text which is excerpted from the great epic Indian classic The Mahabharata.  This story is the definitive yoga teaching on the fundamental concept of karma. 

In the story, the Crown Prince Arjuna is ordered to lead his father's armies into battle. The problem is, the opposing army Arjuna has to face in battle includes many dear friends, relatives, and even a former teacher.  Arjuna is a practicing yogi, and a very pure and spiritually inclined Prince.  He does not want to be responsible for harming or killing his relatives, friends, or teacher.  As he suits up for battle and climbs into his chariot, his Charioteer (and Guru) is none-other than Krishna, the God-man and great Avatar. 

Krishna instructing Arjuna

After revealing his anguish to Krishna about going into a battle where his army is sure to kill people he loves, Krishna explains to Arjuna that he must do his duty. He explains that his duty is to do the correct, proper, and decent action. This is the highest calling of a true yogi. 

Therefore, going into battle and doing the best he can as General to defeat the opposing army is the correct and proper thing to do.  He further explains that the law of cause and effect is all God anyway, so there is no reason for him to suffer anguish. (I.E.: the Guru shows us the correct actions to attain yoga).

The story of the battle of Kurukshetra (Place of God) is the allegorical struggle of the war within ourselves.  It is "the struggle for self-mastery that every human being must wage if he or she is to emerge from life victorious" (commentary by E. Easwaran).  It is the war constantly going on within us between the tendencies of good and evil.  Human beings that live in harmony with dharma (the Natural Law of Causation), proceed more quickly towards yoga (liberation or freedom from suffering).

The Wheel of Dharma - symbol of the Cycle of Causation

There are specific ways to follow your dharma.  Do your duty. Be kind. Exercise compassion. Live the 10 Buddhist Precepts or the Ten Commandments.  Practice the yamas and niyamas. Live a conscious and morally responsible life.  Think before you act.  Keep practicing yoga and follow the yoga teachings.  Most auspicious of all is meditation.   

Practice your meditation.  Meditation burns or eradicates the effects (fruits/samsaras) of past actions. The resulting purification allows us see more clearly and make wiser and better choices.  Therefore, meditation allows us to progress on the yoga path more quickly.

The victory over karma lies in intelligent action (karma) and dispassionate response (effect).  Arjuna made the correct choice according to his dharma by doing his duty and going into battle, eventually emerging victorious. He attained victory over both the opposing army and his initial resistance (samsara) by acting correctly.  His correct action (karma) resulted in attainment of yoga, enlightenment, or freedom from suffering.  This is true liberation (moksha).

Some Thoughts on Meditation

I am currently teaching two groups of students the basic techniques of meditation.  Almost all of them are just beginning to meditate and have never done any before.  They are having a really hard time sitting still and their minds wander and are unable to stay focused.  They also get uncomfortable almost right away.  These things are basic hindrances to meditation. 

• The first thing, as I suggested in an earlier post, was to make sure you are very comfortable in your seated position.  If you're not comfortable, you won't stick with it.  Elevate your buttocks on a cushion or folded blanket.  Make sure you're spine is straight and the natural curve in the lower back is intact.
• Give this peaceful time as a gift to yourself.  Consciously agree to stay still and sit through your discomfort. 
• You are embarking on a journey into the unknown.  The last, great frontier.  Your inner spiritual landscape.
• Many folks have the idea that they have to "stop thinking" to get it right.  Well, that's impossible, especially in the beginning.  We have to use the mind to control the mind.  So what I suggest is that you choose an object to focus on.
• Two simple things to focus on are the breath (watching the inhalation and exhalation) and listening to sounds (paying very close attention to whatever sounds come up).  
• As your focus becomes steady, other intruding and distracting thoughts begin to disappear.
• Start with a short amount of time, perhaps 5-10 minutes.  As you become more relaxed and steady, increase the amount of time.  I don't recommend more than 45 minutes.  After that it can become counterproductive. 
• Drop any judgments about your meditation.  Now is the only time.  Here is the only place. Remember it is what it is. Whatever it is, it's what it's supposed to be.
• Phenomena will arise, sensations will arise, visuals will arise.  Simply watch.  Be present in the moment. 
• Meditation arrives when the "spaces between the thoughts" are experienced.  (I love this definition from the spiritual master and Guru OSHO).
• Remember meditation is not for the faint of heart.  It takes courage and tenacity.  
• Some discomfort will always be part of meditation.  Adjust your body slightly if you need to, but only if you can't bear it.  If you sit through your discomfort, your determination will allow you to face difficult things in your daily life with much more resilience and patience.

Meditation gives us many, many benefits.  Peace of mind is perhaps the top of the list. This is our time to rest the mind.  

 

Some of the benefits I have found are we become more serene and composed.  Things and situations that used to bother us don't anymore. Our intuition becomes very developed.  Our inner voice begins to reveal which decisions are beneficial and which ones to avoid.   Meditation is very empowering, so much so that if we're on anti-depressants or behavior altering meds, we can start to wean ourselves off of them. Our important relationships become more valuable, and our insight improves.  We will know which relationships we are ready to leave and move on from because they are bringing us down. We become more grateful for what we have.  We become more compassionate. Our desire to serve others is greater.

Senior meditating at the beach

If any of these benefits sound attractive to you, keep practicing.  Establish a daily practice at a set time every day.  Even a few minutes a day of meditation will change your quality of life for the better.

Some Tips on Balancing Poses

The last time I went to my teacher's yoga class, a student requested we work on balancing.  Before I even walked in the class my mind was resisting this idea, I was thinking "I hope no-one requests balance poses today".  Sure enough my resistance was immediately challenged with the lady's request.  Dang it.  Busted yet again!

Balances are sometimes very challenging for me.  They take a lot of strength, much more than standing poses (which are reputed to take and build the most strength).  If I am "off" that day it is very humbling - especially when I fall out of a one-legged balance.  Here I'm supposed to be an instructor, a shining example (of what?) and I'm falling.  Thus the resistance.  It's a real lesson in always staying a student! 

I pressed on, wobbling a bit at the beginning of hand to foot pose (see photo below).  I didn't feel strong at all that evening, so I really had to work with the poses.  The balances got better and better. The more balancing we did the more my wavering body and confidence levels started to become more solid, more sure.  I have a few time-tested balancing hints which I'd like to pass on to you that helped me get through the resistance and do better than I thought I would. 

This senior is actually balancing on his hands. Great core strength!

Since I'm a very visually oriented person, it is a must that I be able to settle my gaze on a single point.  The wall at the studio I was at was flat, with no variation at all, and it is extremely difficult to look straight ahead onto a blank wall with not a crack or spot or variation in sight.  I set my body up this time to be right on the mid-line of the end of the instructor's mat, so I'd have a solid place to gaze at. Here are the tips:

1.  Pick a non-moving object, spot, grid-line, or index point to train your gaze on.  Keep your gaze there, keep it steady, stay focused.  This is really important, because if you are focused completely on one point, you can find the zone where you can open into and yield into the pose.

2.  Remove your resistance and performance anxiety by slowing down the breath.  Breathe slowly and steadily, do not strain nor hold the breath. Continue breathing steadily throughout the asana.  Too many instructors never teach breathing techniques, and this is unfortunate.  Breathing is the soul of yoga practice.  Volumes have been written simply about breathing properly. Slowing the breath immediately steadies the mind and body.  It is a master tool to go deeper into any pose.  We can change position or adjust on the inhale, and we can yield or go deeper and stronger into the pose with the exhale.  As we reconnect with the breath, we begin to ride it like surfing a wave.  Just go with it.  We can experience the stillness within the pose by using the breath. 

3.  If you're performing standing balances, ground your standing foot.  Imagine it is sending roots deep into the earth, press it towards the floor, and activate all of the muscles in the leg.  Squeeze the leg bones with the muscles.  Lift your arches.  This lifts your kneecaps. The whole body grows up out of your strong foundation.  We don't simply "stand" or "lean" on the floor.  We use it almost as if it were a springboard and we're going to push against it to start a race at a split second's notice. The standing leg is super active and awake.  Once you're in the pose, allow the leg to be strong, but loose.  You will be moving your ankle, knee joint, and hip joint slightly and continuously to maintain the balance. My instruction is often "press the floor with the feet".

4.  In standing balances, it helps me to imagine my breath as a vertical line of energy running up and down my spine from my standing foot to my skull and back.  A good analogy is the breath is similar to tree sap running up and down the trunk of the tree.  This keeps a vertical motion to the body's energy.

Revolved Hand to Foot Pose

5.  If you're in inverted balances, place the attention in the area that is contacting the floor.  Perhaps it's the shoulders, the forearms, or the hands.  Press them into the floor, lifting up from the floor with the rest of the body. 

Salamba Sirsasana (Headstand)

 

6.  If you're in a seated balance, keep your attention in the tailbone, pressing it into the floor. Without a strong foundation, the balance isn't going to happen.

Don't get discouraged.  Even though it's challenging, we can train our bodies, we can train our minds.  This discipline provides a multitude of rewards.  Working with balances in our practice and classes reduces stress levels, balances the way we look at the world, calms our emotions, and helps us face life's many challenges with composure and clarity.

 

Are You Comfortable When Meditating?

"The settling of the mind into silence" is the core definition of yoga, as revealed in Patanjali's Raja Yoga Sutras herein quoted by Sanskrit scholar Alistair Shearer.

 

If you've ever tried to practice meditation, you've found it's harder than it looks.  The main reason is because of discomfort in the sitting position. Within a few minutes the body wants to shift around, move about, wiggle, adjust, and generally disobey the "stay still and your mind will become still" instruction.  Settling the mind into silence is suddenly a looming and formidable goal.  

Meditation is supposed to still the mind, not agitate it.  If we are not comfortable, the mind is not still.  We naturally tend to avoid discomfort.  I would like to offer some helpful hints from masters who have practiced meditation for many years. These pointers will help you find your comfort zone.

Cross-legged posture

Many of us have trouble getting comfortable in the traditional seated cross-legged posture. Our hips just don't work that way.  We have trouble with the outward rotation of the thighs.  Our hips are tight, our knees are in the air, so our sitting foundation is not solid or comfortable.  We have lost the natural lumbar curve of the lower back. The back gets fatigued, and we seem to never progress in our practice.  If this is the case for you, I suggest you try a posture called "seiza" or kneeling posture.  

Seiza Meditation Posture

If you look carefully at the person in the photo above, you will note that he has a nice natural curve in the lower lumbar area. He is sitting comfortably erect, which is essential for a productive session.  If the shoulders get sore, I suggest putting a pillow in your lap.  This will relieve the downward pulling effect of gravity on our shoulders, and will support them without effort during meditation.  You can use the mudra (Cosmic Mudra) shown in the cross-legged photo, resting the backs of the hands on the pillow.  His hands are on his thighs, which is not a recommended arrangement.  The zafu in the photo is flat.  To add even more height (for less flexible bodies) turn the zafu on it's side.  This might just do the trick and put you in the comfort zone!

Meditation zafu and zabuton

Your practice will be supported nicely and your comfort level increased by having appropriate meditation equipment.  One of the time tested methods is to use a traditional zafu and zabuton.  I use a buckwheat filled zafu because I can smush it and arrange the filling to suit my specific needs.  I can make it higher or lower, stand it on end, or lay it flat, depending on what condition my hips are in.  

It helps to have padding (a zabuton) under the zafu and is well worth the expense.  This keeps the ankles from going to sleep.  If you feel too much pressure on the insteps in seiza position, place a folded blanket on top of the zabuton so that the back end is just in front of the ankles, elevating the area from the ankles to the knees. The feet will drop off the edge of the blanket and be much more comfortable.  You can review a wide range of meditation cushions to support your practice at http://www.dharmacrafts.com/

The important thing is that you are comfortable and supported in your posture. When you are comfortable, you will find the balance between effort and effortlessness.  My teacher, Charlotte Bell, has written a new book called Yoga For Meditators.  She writes "When the spine, and therefore the spinal cord, is in an easy, neutral position, the nervous system has a much better chance of finding equilibrium, which creates a supportive environment for the mind to quiet". 

The effect of a proper and comfortable posture is that the body's energy will flow freely and unimpeded, the mind will still, and your awareness will be able to experience silence.

 

Is Your Goal to do Hanumanasana?

Hanumanasana is the Monkey Pose.  It is extremely difficult for most yogis, because it demands very open hips, lengthened hamstrings, and a flexible spine.  It takes many of us years of practice to do, or come close to doing.  We're giving kudos to one of my senior students, Steve, here performing the full pose admirably for the first time!  You may not be able to see it, but he has a big grin on his face!  He was so thrilled to have gotten his pelvis on the floor and his arms in the air for the first time!  

Steve Thompson in Hanumanasana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you want to perform this pose, practice yoga daily.  Incorporate lots of hip openers in progressively more challenging poses.  There are some preparatory poses and other important information about Monkey Pose listed at this webpage http://www.yogajournal.com/poses/874

Hanuman is the Monkey God in the Hindu Pantheon.  He is mentioned in the Ramayana, the Vedas, and the Mahabarata, as well as several other ancient texts.  This pose depicts Hanuman's famous leap over the ocean from India to Sri Lanka. His amazing leap from Lord Rama's palace in India to Sri Lanka was to give Lord Rama's ring to Rama's wife, Mother Sita. She had been kidnapped and was being held there by the Demon King.  Hanuman hid in a tree and cleverly dropped the ring from the tree above Sita into her lap where she sat. The ring gave her courage to be be unafraid while in captivity until her later rescue.

Sri Hanuman the Monkey God

Legend has it that constant repetition (mantra) on the name of Lord Hanuman "eradicates all disease and pain".  His awesome strength is said to be the result of his purity, celibacy, and undying loyalty to Lord Rama. For one of the most beautiful ballads of all time, check out the Hanuman Chalisa as sung by Krishna Das.  I've been with Krishna Das, chant master, when he performed the ballad on retreat several years ago.  Follow the link to find it on I-Tunes. You can also go to http://www.krishnadas.com/ for more information about KD's wonderful chant music.  I have many of his CD's.  They are wonderful.  I play them when I need my spirits lifted.

KD's Flow of Grace CD and download includes

 Hanuman Chalisa

 

 

 

 

 

 

 

 

 

 

GURU As Embodiment of The Divine

My Guru has been visiting, which delayed my posting.  I apologize for the delay.  I wanted talk about the Guru principle as I understand it.  In Wikepedia "Guru" is defined thus:

Guru (Devanagari गुरु) is a Sanskrit term for "teacher" or "master", especially in Indian religions. 

The Guru principle is a relationship that forms when the student or aspirant asks for teaching, surrenders to guidance and is initiated by a spiritual master. The Guru is a most venerable individual, and should be honored and respected.

Swami Sivananda

Swami Sivananda states: "For, the true (disciple) knows that the Guru is the only guarantee for the individual to transcend the bondage of sorrow and death, and experience the Consciousness of the Reality."  The Guru is seen as the one who "dispels the darkness of ignorance".

The Guru will assess the applicant using the following criteria: the candidate is not attached to anything impermanent; he has no desire for wealth; he is at peace with himself, master of his senses, is compassionate, and has an open heart.   He must have pure intention and be willing to perform the purification actions (shuddhis) required of him by the Guru.  

This unusual relationship requires deep responsibility from both parties.  The student's responsibility is to do the practices the Guru instructs, and the Guru must be available to the student when he needs advice or instruction.  A Guru will sometimes accept some of the student's karma.  This means that the Guru may remove suffering from the student and accept it himself.  He does this out of compassion to help the student realize the truth of the teachings or further his progress on the spiritual path. The Guru's responsibility is to uplift and help the student. 

The bond between Guru and disciple is very strong and does not go away unless the student rejects the Guru.  If the student rejects the Guru, it is very painful for the Guru, because he has invested a lot of time, energy, and effort into helping that individual. He will deeply grieve.

One of the most important instructions the Guru will give to the student is that he accept the Guru as the embodiment of the Divine.  One can also look at it this way,  the Guru is the vehicle for the student to attain bliss in this body, in this lifetime.