Navasana: The Boat (figure A) This posture strengthens and tones the entire back, legs, and arms. If your upper body and breasts are large, even with considerable extension and lifting of the torso, your body may still appear to rest on the mat. Just focus on the skeleton and realize that the posture is being entered when you engage the presspoints, even if the upper body does not appear to be lifting off the floor.
Stretch out on your mat, face downward. Slip the hands beneath the hips at the bikini line, palms up. Sliding the palms toward the ribcage, smooth the soft abdominal tissues upward and away from the bikini line. This allows good grounding on the mat. Extend your legs straight out behind you, hip-width apart. If upper legs are very heavy, smooth just the soft tissue of the thigh-fronts toward the outside while retaining the original alignment of the thigh bones. Extend your arms out in front of you, shoulder-width apart, framing the ears, palms facing each other. Connect with your breath, and on an inhalation engage the following presspoints to enter Navasana: Picture the thighs rolling outward as you begin to press the bikini line firmly into the mat. Simultaneously press the tips of your toes toward the wall behind you, press your heels upward, your fingertips toward the wall in front, and your crown away from your shoulders. Allow this combined press to lift torso and legs. Hold in position for three to eight full, slow breaths. To release, exhale the entire length of the body down onto the mat. Relax.
Garbhasana: The Child (figure B) This position offers a counterstretch to The Boat and transition from a belly-down position to hands and knees. Sit back onto your heels, spine upright, pressing your sitzbones downward. Before folding forward, make space for your belly by widening the knees farther apart. Connect with your breathing. Press the crown away from the shoulders. On an exhalation, fold forward at the bikini line, keeping the back flat and reaching the collarbone as far forward as possible. Finally, allow the back to round, bringing your forehead to rest on the floor, with your arms at your sides. If needed, place a folded towel beneath your forehead to fill any gap. Relax deeply into me posture, inviting the force of gravity to help the lower back "let go." When you feel complete, come back up onto the hands and knees.
Adho Mukho Svanasana: The Tent or Downward-Facing Dog (figure C) This position stretches the hamstrings, strengthens the arms, and promotes alignment of the whole spine. Supporting body weight without pain to wrists and palms is the special challenge this posture poses for large people. Tightly roll a bath towel, forming a tube three to four inches in diameter - small enough to comfortably grasp. Curve your rolled towel into the shape of handlebars, loosely grasping it with palms directly beneath your shoulders. Press shins and palms into the floor; move the tailbone and crown in opposite directions. Curl your toes under. Connect with your breathing. On an exhalation, press your tailbone skyward, straightening your legs. Picture straight channels for energy to course between heels and tailbone, and between palms and tailbone. Allow the back of your neck to soften and lengthen so that your ears are centered between your arms. Come into full expression of the posture, as pictured, by pressing the palms and soles downward, the tailbone upward, and the crown away from the shoulders. Hold through five to ten full, slow breaths. To release, bend the knees as you exhale.
Postureflow: With the eyes gently closed, allow your body to move, stretch, bend, and flow without plan. Luxuriate in the joy of being in your body, just as you are.
Sarvasana: Posture of Repose. End your Postureflow by stretching out on your back. Spend at least five minutes relaxing in this final posture. Bend your legs and slide both heels close to your buttocks. Relax, and notice the sensation of your lower back in contact with the floor. Very slowly slide your feet forward, gradually straightening the knees more and more, keeping your attention on the lower back. At the moment when the lower spine begins to lose intimate contact with the mat, stop. Support your legs in this position with pillows, rolled blankets, or towels. Only if needed, place a folded towel under the head (not the neck). Now relax deeply, with arms at your sides, palms up. Release from this posture by rolling to one side before gently getting up.
No comments:
Post a Comment