I.3.

In the light of non-volitional, non-moving and therefore spontaneous and choiceless awareness the undivided intelligence with its apparent and passing modifications or movements of thought within itself is not confused with nor confined to any of these. Then (when yoga thus happens), the seer or the homogeneous intelligence which is ignorantly regarded as the separate experiencer of sensations and emotions, and the separate performer of actions, is not split up into one or the other of the states or modifications of the mind, and exists by itself and as itself.

Day 4

How easy it is for me to compare this experience to yoga. Showing up on your mat is half the battle for most people. A lifelong love of yoga has given me the ability to show up for some really challenging things and the outcome is always so positive in ways I can’t even imagine. Showing up twice already today for my exercises feels like getting onto my mat and getting to work.

Breathing through each exercise has only been interrupted by my buddy, Karma, who keeps trying to help by laying her head on my leg. Breathing has been important and the rhythm of the breath calms me while doing them. There certainly is a parallel to “going to your edge” in a pose and going to your edge in these exercises. I want to do just enough to work through what I need to, but not push past. It’s hard to tell where that is in some of the exercises.

It certainly has applied to the third Sutra, above, that the “performer of actions” (me) is grounded. It takes all my focus to do the exercise correctly. Same as with a yoga pose – and something that we all stray from because of monkey minds, to-do lists, things before or after class – that we must not split into one or the other.

Thanks to Karma for showing up with me and for my dear friend, Ivy, who supplied love and lunch AND dinner today.

~ Namaste

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I.2.

Yoga happens when there is stilling (in the sense of continual and vigilant watchfulness) of the movement of thought – without expression or suppression – in the indivisible intelligence in which there is no movement.

As I made my way out back and settled in a great chair with a leg rest I noticed a black bird limping. Wow, I thought, here is my message for the day… I really felt for the bird but took it as a metaphor for flight and the ability to imagine it even when you are grounded.

As Karma noticed the bird, though, it was startled and backed up into the pool. Struggling, its wet wings were not much help. I grabbed my crutches and found the pool skimmer. The bird finally made its way to the lowest ledge of the waterfall. I was so grateful I could help this beautiful creature. I’m not certain if it flew away, but am grateful it did not die from drowning. I was immersed in this birds plight.

There was no other thought during this time. Instead of thinking about meditation and the cessation of thought, it was a great clue as to the indivisible intelligence in which there is no movement. It makes sense because it was in compassion and kindness to another.

I’ll be starting my exercises later today and grateful to be able to take a shower.

“Without expression or suppression”. My goal today is to settle into the challenges of getting around the house. My yoga today was in the moments of helping that bird. There is an indivisible intelligence which is available to all of us all of the time. That is my yoga today, being in touch with that energy which we all share. We’re all one.

My physical yoga today was all about heart opening. I propped pillows up  and laid back across them with my arms spread, palms lifted. It was easy to sink into the pose after sitting in an L for two days. Instead of naming each pose I’m just going to allow myself to use any props to support whatever position is counter to the shape I’ve been in. Alternating the spine in opposing directions will keep it healthy and boy it sure felt good to drop into silence in a supported way.

~ Namaste

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Yoga and ACL surgery Day 2

Amazing how things are never quite what we expect, but ultimately it all unfolds in just the way we need them to.

My Doctor, Thomas Carter, who has quite an amazing reputation when it comes to athletes, knew I was going to be disappointed. His skilled hands did an amazing job of giving me a new ACL but when he “got in there” it was much worse than he expected. The magic of medicine and the care of the staff at St. Joseph’s was outstanding.

The disappointment is that I have to keep the brace I’m wearing in a locked position for a whole month. No driving. The plan was to use the dials on either side of the brace in a way as to increase flexion and extension, but not now.

In the middle of the night I used my breath to ease the pain. I have pain medication but in the subtle space of the quiet breath, I could tell I was tensing all around my leg. My glutes and back ache this morning too.

I’m going to use the wisdom of yoga to navigate this challenge of immobility and dependence. I’ll start where I started over 30 years ago ~~  I find there still is no better reference point for daily inquiry than The Yoga Sutras of Patanjali:

I.1.

Now, when a sincere seeker approaches an enlightened teacher, with the right attitude of discipleship (viz., free of preconceived notions and prejudices, and full of intelligent faith and receptivity) and with the right spirit of enquiry, at the right time and the right place, communication of yoga takes place.

I have a beginner’s mind and am trusting in my innate teaching wisdom to interpret the message I need to hear. I’ve been a seeker long before I knew what a gift that was. With the spirit of enquiry, I approach this day full of gratitude for a great doctor, a supportive and loving partner to care for me, my steadfast companion (my dog Karma) and the connectivity of the Internet to share with others on this amazing journey of life.

We’re all pilgrims in the mystery of being here.

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Yoga Options with ACL Surgery

Day 1 – ACL Surgery today. I have been full of gratitude for my yoga practice which gives me the ability to move in any way I choose. Sports, Working around the house, Agility in everything I do — It’s a huge part of my life. I’m a very active person and have never taken that for granted.

The challenge for me will not be in keeping to the post op rehab schedule. The challenge for me will be making peace with sitting still long enough to heal.

I am thankful this is something that can be fixed. I’ve committed to documenting my recovery which will keep me busy while I recuperate.Tweet

Dreaming of my next roap trip… I gotta work on my backflip…

 

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I’m thrilled to introduce you to a yoga teacher I met on Twitter, Maria Santoferraro (@downwarddog). Her site is simply fantastic and it was a joy to meet in person at Blissfulyoga in the Scottsdale Quarter. Rosa Rendon, who is also an amazing teacher and co-creator of Blissfulyoga joined us for the very popular wall class.

Special thanks to Rasoul Sobhani who taught the class we took.Tweet

Marichyasana I

Great Sage Pose

Marihyasana I turns the body in the opposite direction of Marichyasana III. It involves the upper body turning inward, while the lower body turns outward. This means that muscles with a turning capacity can be activated to deepen and refine the pose. These include the rotator cuff, the rotators of the hip, and the inner and out hamstrings.

 Synergizing/Activating

1. The pectoralis major of the chest and subscapularis muscle under the shoulder blade turn the shoulders inward and stretch the infraspinatus and teres minor.
2. The triceps muscles work to straighten the elbows, thus deepening the torso flexing forward.
3. The deep external rotators of the bent-leg hip turn the thigh bone outward, while the gluteus medius and tensor fascia lata press the knee into the arm.
4. The inner hamstrings of the bent leg rotate the tibia inward. The net effect of this action turns the hip outward, in a direction opposite to the torso.
5. The psoas, pectineus, rectus femoris, and Sartorius of the straight leg glex the hip.
6. On the straight leg, the quadriceps contract to straighten the knee.
7. Theperoneus longus and brevis muscles turn the ankle of the straight leg slightly outward.
8. The obliques (located toward the side of the abdomen) are activated to increase the turn.
9. The quadratus lumborum and erector spinae arch the back slightly.

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Baddha Konasana
Bound Angle Pose

Baddha Konasana connects the upper and lower appendicular skeletons by grasping (binding) the feet with the hands. The hips flex and turn outward, and the knees bend and move away fro each other. This action stretches the adductor group of muscles along the inside of the thighs. The upper arms, shoulders, and back form a chain that links the hands and feet. Work with these structures to tighten the “bind” and deepen the pose.

Synergizing/Activating

1. The biceps brachii and brachialis (muscles down the front and inside the upper arm) bend the elbows, drawing the feet upward and opening the pelvic region.
2. The lower and middle trapezius, which spans the back, and the rhomboids, muscles joining the shoulder blade to the spine, work together to draw the shoulders back and down, opening the chest.
3. The erector spinae muscles run the lengthe of the spine, and the quadratus lumborum connects the back pelvis rib cage and spine. Together they life the back. This force is transmitted to the shoulders and arms and is then connected to the feet.
4. The Sartorius, tensor fascia lata, gluteus medius, and gluteus maximus turn the hips outward and lengthen the adductor muscles along the inner thigh.
5. The hamstrings bend the knees, lengthening the quadriceps along the front of the thigh. The deep external rotators of the hips turn the thighs outward.

Thanks to my friend Ray Long for co-creating this post with me.       The Key Poses of Yoga: Scientific Keys, Volume II

Keep those comments coming ~ I really love all of the emails and questions. Let me know what is inspiring you right now in your practice.

You can reach me here or on Twitter @Stephanieyogini.

Namaste

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Bakasana

Crow Pose

This balancing pose resembles a crow perching on a tree. It connects the upper and lower extremities to improve balance and stability.

Synergizing/Activating

1. The serratus anterior, the muscle connecting the side of the rib cage to the shoulder blade, draws the shoulder blades forward, stretching both the middle trapezius and the rhomboids.
2. The pectoralis major combines with the anterior deltoids to stabilize the shoulders.
3. The lower trapezius, which spans the back, presses down on the shoulder blades.
4. The infraspinatus and teres minor turn the humerus (the upper arm bone) outward to refine shoulder stability.
5. The triceps straighten the elbows to mimic the crow’s legs.
6. The hamstrings bend the knees.
7. The adductor muscle group in the inner thighs squeezes the knees into the upper arms, like folded wings, linking the upper and lower extremities.
8. The psoas combines with the rectus abdominis to bend the trunk and hips.
9. The peroneus longus and brevis muscles, which run along the outside of the shin, turn the ankles slightly outward.

10. The tibialii anterior (next to the shinbones) hold the feet at right angles to the floor.

Into:

Mukta Hasta Sirsana A

Tripod Headstand

We’ll cover all the benefits of Headstand at a later time. Arms, Trunk, Pelvis, Legs – all used to invert the body, stimulating the control mechanisms of the heart and arteries that monitor and adjust blood pressure.

Inversions may also positively affect the flow of cerebrospinal fluid in the spinal cord and the brain.

Personally, I’ve always believed that going upside down is my fountain of youth.

As always, Thanks to my friend Ray Long – The Key Poses of Yoga is a great addition to your library.  The Key Poses of Yoga: Scientific Keys, Volume II

Namaste, StephanieTweet

What a great honor, and in such great company ~

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Yoga has been practiced for thousands of years and is perhaps the healthiest and most efficient exercise practice known to humanity. Since the dawn of time, human beings have contorted themselves into varying positions while focusing on their breathing patterns, helping to increase their flexibility, blood flow, thought processes, and moods.

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