TAKING CARE OF THE SELF

This series of yoga pose instructions is a continuation from “Yoga for Health” by Brook Cosby from the January-March 2011 issue of Mandala located on page 52.

Hatha Yoga, a system of using the physical body for spiritual purposes, is widely known as an Indian practice, but it has deep roots in ancient Tibet as well. Master Naropa maintained, and many other lineage holders in the Gelugpa tradition maintain, a regular yoga practice. Each pose or “asana” in Sanskrit (from the root “as-” meaning “to sit”) functions to prepare the body and mind for states of deep meditation. You can incorporate these simple postures into your meditation sessions, practicing them before you sit or as a break between sessions to improve both your physical and mental health. Breathe deeply, cultivate bodhichitta and modify as needed.

Please always consult your physician before beginning any new physical exercise regimen.

1) Uttitha Hasta Sukhasana. (uttitha = extended, hasta = arm, sukha = happy, asana = seat) Known in English as the “Diamond Lean,” practice this posture to move energy towards the centerline of the body. Whether you sit in full lotus or a simple cross-legged position, press your right hand onto the floor beside you (optionally, lower your forearm to the ground), anchor yourself evenly through your seat, and lean sideways to the left. Watch that you don’t lean forward or back – just stretch sideways. Draw your navel in and retract your shoulder blades down the back, keeping your neck long, as you extend purposefully through your left fingertips. Think of your highest intention as you take at least five deep exhales and inhales through your nose. Repeat on other side.

 

 

 

2) Baddha Konasana. (baddha = bound, kona = angle, asana = seat) Also known as “Cobbler’s Pose,” this powerful posture relieves tension in the hips and lower back. Place the soles of your feet together and pull your heels close toward you. Optionally, open soles of feet to face upwards, like a book, if you have healthy ankles. You can hold your ankles and keep your back straight, or fold forward as appropriate. Keep shoulder blades moving down the back. Take at least five deep exhales and inhales through your nose, rejoicing in the goodness of others.

 

 

3) Ardha Matsyendrasana. (ardha = half, Matsyendra = Lord of the Fishes, asana = seat). Also known as “Half-Seated Spinal Twist,” this posture functions to move stagnant energy at the navel and open the heart center. From a seated position, cross right leg over bent left leg. Place right foot firmly on ground and feel even in your seat. A simpler variation is to extend the left leg straight. Reach left arm up and hook elbow outside right knee, keeping right hand on floor beside you. Be mindful to twist from the navel; do not crank your neck. Send love and the end of suffering to all beings as you take at least five deep exhales and inhales through your nose. Repeat on other side.

 

4) Paschimottanasana. (paschima = western, uttana = intense stretch, asana = seat) This pose gives a deep stretch to the entire back or “Western” side of the body. Extend both legs straight forward and flex your feet. Sit upright with your hands at your side. Then try folding forward, keeping the back straight and legs strong. Stop folding when you feel the back beginning to round. Remember the kindness of your teachers. Take at least five deep exhales and inhales through your nose.

 

5) Viparita Karani. (viparita = inverted, karani = action). Simple and effective, this restorative posture draws energy from the legs and moves it back towards the center of the body. Sit close to a wall, then lie on your side with your head facing the center of the room and the backs of your legs facing the wall. Carefully swing your legs up the wall and rest on your back. Place arms as comfortable. Breathe deeply through your nose, bringing to mind your deepest understanding of emptiness. Stay as long as you like; five minutes works well to start.

When you finish your yoga practice, always remember to give any good energy you created to others.

Brook Cosby teaches Conquering Lion Yoga in New York City. She worked for the Liberation Prison Project and taught yoga at the Tse Chen Ling center in San Francisco.

Model Darcy Jones, pictured above demonstrating each pose, is a student of Lama Zopa Rinpoche. She worked at the Vajrapani Institute, traveled with the Maitreya Project Relic Tour and teaches Tibetan Heart Yoga around the world.

Photos by Tad Fettig krfilms.com

Tags: health, yoga