All Hallows Eve
All Hallows Eve
Around mid October people in Canada and USA decorate their front yards like graveyards. On October 31, Halloween night, little tricksters dressed up in costumes come to their door asking for treats.
The Basic Practice - corpse pose (savasana)
Posture set-up:
approach your body with softness, gentleness and kindness
come to lying down on the floor on your back
get comfortable
spread legs apart, slightly wider than hip width
TIP: turn feet in until toes touch
let feet splay open to the sides
reach arms down and outward from shoulders
tuck shoulder blades down while rolling arms outward and palms facing up
TIP: sense chest lifted, open and full
TIP: allow fingers to softly curl
lengthen head away from shoulders
close eyes
TIP: allow eyes to feel heavy and sink into the eye sockets
begin with five abdominal (diaphragmatic) breaths in and out through the nose
TIP: shape breaths to be soft, smooth, rhythmic and even
then release the shaping of the breath, allow your body to return to its own natural breathing rhythm while still breathing in and out through the nose
lay here for 5, 10, 15, 20 or 40 minutes
in this corpse like stillness, invite yourself to be in the wonder of your body breathing and living
the intention is to remain awake yet relaxed; calm yet alert
respect your limits, modify where needed
Laying flat on the ground does not work for everyone.
Modifications:
place a rolled blanket under the knees to release tension in lower back
constructive rest position with knees bent and feet flat, is another alternative to release lower back tension
have a pillow under the head to keep back of neck long
if difficulty getting to the floor, lie on your bed or couch
cover with a blanket to keep warm
use light eye covering to help turn inwards
Explore the Movement
alignment is a technique - there is a correct and incorrect way (ha - sun - yang)
noticing is an inquiry - there are no right or wrong answers (tha - moon - yin)
harmonize both concepts through playfulness, acceptance, surrender
Symmetrical yes, no, or maybe so?
lay down in what you feel is a symmetrical corpse pose
inner: this is using your body’s kinesthetic (proprioceptive) feedback
then visually align yourself as symmetrically as possible by either someone assisting you or lift up your head to see if chin is in line with sternum and torso, and if legs and arms are spread evenly
outer: this is using outside visual cues
there is no right or wrong answer, but notice which method feels more comfortable in your body
note: there is value in organizing yourself from the inside and seeking inner comfort and quiet, regardless of how asymmetrically the limbs are arranged
We can find balance without being symmetrical, which is a valuable distinction for everyone to recognize because none of our internal structures are symmetrical. Nevertheless, they all have to ability to find balance and harmony. Because all human bodies are inherently asymmetrical, a certain amount of surrender to this fact is necessary to achieve a deep state of emotional and physical integration.
Yoga Practice
Savasana (corpse pose) is used at the end of a yoga practice to relax, let go of tensions and surrender busy thoughts. It also gives the body and nervous system time to integrate what took place during the practice. The ideal length is 5 minutes of relaxation for every 30 minutes of practice.
It is said savasana is the easiest asana to perform but the hardest to master. The challenge of maintaining awareness without effort or exertion is perhaps the most revealing exploration of body-mind integration we can engage in.
Everyday Living
Often savasana is accompanied by some type of meditation spoken by the yoga instructor. There are times when I just practice savasana on its own while running the meditation through my mind. In particular when I need a break in my day and to recenter myself. Here are two mediations I have found helpful:
Tip for all Meditations:
notice when you are paying attention and when you are drifting off into daydreaming
give yourself space to know that mind wandering is definitely okay and happens to everyone :)
gently re-guide yourself back to the meditation practice again and again and again
Body Scan:
place awareness on each part of your body starting either with the feet or head and work your way through the body
finish with sensing your body as a whole
Breath Practice with Words:
inhale while saying inwardly “I am”
exhale while saying inwardly “relaxed.”
repeat 40 times, use fingers to count, will take approximately 10 minutes
Discover Amazing
Life needs both activity and rest.
Treat yourself. Give yourself a daytime savasana, a corpse like rest. Be in the wonder of your body breathing and living while lying in stillness. Then upon arising, discover you are here living a life. The wonder and beauty of it all. Amazing!
Namaste, the Light in me honors the Light in you
keep moving — health is movement and movement is health
Disclaimer: Be safe and move wisely without causing harm. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Leslie Kaminoff, Amy Matthews, Yoga Anatomy, page 183
Leslie Kaminoff, Amy Matthews, Yoga Anatomy, page 183
Leslie Kaminoff, Amy Matthews, Yoga Anatomy, page 182