Week 301: The Rope

I’ve made it over the 300 week mark. Say what?!

What an amazing journey this has been! Some would say long but I’d say worth every single week!

The asana practice for this month’s teacher training was all about arm supported poses. Quite frankly, the harder or shall I say hardest asanas out there! Before the workshop we received multiple handouts on the anatomy of the shoulder joint as well as the biomechanics of the associated joints.  I took a read through ahead of time and thought to myself, we will have our work cut out for us!

The upper extremity, in some cases, is the poor, neglected area of the body. The larger, more stable pelvis tends to get all the attention. This is no exception in my practice. Yes, I use my upper body but do I really USE my upper body to my advantage? Over the years, I’ve felt my mobility start to wane as I focus more on my hip and back (this week leading up to the workshop being a prime example). Even though I prepped ahead of time, I never know what learnings will come from my workshops.

The biggest take away was about alignment. I’m fully aware of scapular retraction/protraction/elevation/depression and humerus flexion/extension but it is one thing to have book knowledge and the other to put it into practice. Judi, the senior teacher, was adamant that we had proper alignment in the wrist, elbow and shoulder joints. Her main focus was on pronation of the wrist and external rotation of the humerus.

Another way to say it was the arms acted like ropes, you know, the rotation of the rope fibres curling around to provide integrity and support. The bones (ulna and radius) and muscles (forearm flexors and extension, too many to name) below the elbow going one way and the bone (humerus) and muscles (biceps and triceps) going the other. This opposite action around the elbow joint amazingly lengthened the arm and made it as solid as a taut rope.

The triceps was the key for me. How often have I outstretched my arms without really engaging my triceps to their full capacity?

Lots…and my posture (read: that hunched forward position) definitely can show the internal rotation of my humerus!

We went through multiple variations of Adho Muhka Svanasana (downward facing dog) to ensure we had proper movements before we headed into more complex poses as Chaturanga, Purvottanasana (inclined plank), Vasisthasana (side plank), Bakasana (crow pose), Parsva Bakasana (side crow), Mayurasana (peacock pose), Pincha Mayurasana (upright peacock, forearm stand) and Adho Muhka Vrksasna (handstand).

Thankfully, the pre-work we did, although exhausting, was exactly what we needed for the advanced poses. In every asana, I continually focused on the proper alignment, always thinking that my strength and foundation is coming from my wrist, elbow and shoulder joints.

In Tadasana, we mindfully worked through proper alignment in shoulder hyper-flexion, adduction and extension (similar to the arm movement initiation of sun salutations). What might have seemed like old hat or easy movement, was very difficult to do with full attention to alignment. Subsequently, my arms had increased mobility that even showed up in Utkatasana (chair pose).

Very much welcomed mobility!

Although I write about the physical, we also dove into the third Pada of the Yoga Sutras. We talked at length about Dharana (concentration), Dhyana (meditation) and Samadhi (pure absorption). To be honest, I see these words on paper and since they are still somewhat foreign to me, I find it difficult to recall what they mean. Yet, after the workshop, I have a better understanding of the link to mindfulness and what Samyama is (the three - Dharana, Dhyana and Samahi - together constitute perfect disciple and self-control).

So much more work I need to do more on the philosophy! Probably another 300 weeks to do so!
LW