The Swing of Things

Many beginners avoid Lolasana (Pendant Pose), which seems to demand the arm strength of a superhero. But don't worry. Although Lolasana requires strong arms, a couple of nifty secrets will help transform a wimpy alter ego into a dynamo. Lolasana is well worth trying because it will strengthen your arms, upper back, and abdominals. Plus, you'll feel an exhilarating sense of accomplishment if you actually manage to defy gravity and take flight.

The Pendant, or Swinging, Pose asks you to tuck your torso and bent legs (with the ankles crossed) into a tight ball, then to raise that ball and support its weight with your arms. Once suspended, the ball is rocked between the arms like a swing. The ankles are crossed one way to start, then the pose is repeated with the ankle-cross reversed.

The histories of poses like Padmasana (Lotus Pose) are long forgotten, but we do know something about Lolasana's past. According to yoga researcher N.E. Sjoman, it was once known as jhula ("to swing" in Hindi) and belonged to a system of Indian gymnastics described in the early text "Light on Exercise" (Vyayama Dipika). The Mysore Palace's yoga teacher, T. Krishnamacharya, now recognized as one of the giants of 20th-century yoga, used the classic text and probably rechristened jhula and other exercises, elevating them to asana status and changing the face of traditional yoga forever.

To prepare for Lolasana, you'll need to learn how to round your torso, especially your upper back, and to open what I call the "arm circuit."

Get Round
Start in a tabletop position on your hands and knees, with your torso and head parallel to the floor. Position your knees directly below your hips, set your hands a few inches ahead of your shoulders at shoulder width, spread your palms, and press the bases (or mounds) of your index fingers firmly into the floor.

Focus first on your back torso. On an exhalation, press your tailbone down (toward the floor) and forward (toward your pubic bone), and bow your back up toward the ceiling. Hang your head to stretch the back of your neck, but don't forcefully press your chin to your chest. Lengthen as much as you can between the tip of your tail and the base of your skull.

Spread your shoulder blades (scapulas) as far away from your spine as you can, as if you're wrapping them around the sides of your torso. Resist this outward movement by pressing your outer arms inward, as if you were squeezing your arms together. When combined, these two actions will help to further round your back and strengthen your arms.

Ideally, your back torso forms a graceful arch. I say "ideally" because there's a small patch high in the upper back between the scapulas that frequently sinks into the torso, creating a depression that works against your fully lifted Lolasana. Have your favorite yoga partner locate this area and cover it lightly with her palm.

A light touch usually helps you find and then round this elusive spot. Round this area for 10 to 15 seconds, then release back to neutral.

Armed for Action
Yogis have mapped out thousands of energy channels in the human body, but they are subtle and often inaccessible to the average practitioner. Fortunately, modern somatic pioneers have mapped a couple of dozen or so of what might be considered modern equivalents of the yogis' channels. (For more information about this interesting development, see The Thinking Body, by Mabel E. Todd, and Human Movement Potential, by Lulu E. Sweigard.) The big difference between the traditional and modern channels is that, for the most part, the latter run along the surface of the body and so are considerably more accessible and applicable to everyday practice. They help us monitor and adjust our alignment and create openness along with stability or strength.

Modern channels usually come in complementary pairs to form a circuit. Take, for example, the two channels that make up the arm circuit, which you'll use in Lolasana: The outer arm channel runs from the shoulder to the pinky (down the arm), while the inner arm channel runs from the base of the index finger back to the shoulder (up the arm).

From a neutral tabletop position, round your back again by spreading your scapulas into the resistance of your outer arms. Imagine a stream of energy running down your outer arms from your shoulders to the floor, its counterpart flowing up your inner arms to your torso. Feel how the outer-arm channel anchors you to the floor (or earth) and the inner-arm channel hoists you toward the ceiling (or sky). Hold this circuit in your imagination for a minute or two, then release back to neutral. Repeat the exercise a few times.

Belly Up
The belly is the final secret. From the tabletop position, round your back but now initiate the movement by decisively pulling your navel toward your spine and closing the space between your pubis and sternum. Counter the lift of your navel by pressing your index finger bases deep into the floor. Hold for 30 seconds, release, take a few breaths, and repeat a few times more. Now you're ready for Lolasana proper. Almost. Freud once said, "Anatomy is destiny." He wasn't talking about Lolasana, but the saying certainly applies. If you have a long torso and short arms, you're destined to use a block under each hand, because otherwise you have little chance of lifting yourself off the floor, let alone swinging. Blocks will come in handy regardless, while you develop the strength to lift into Lolasana with your hands on the floor.

Blocks for Takeoff Time
Kneel with your thighs and torso perpendicular to the floor and the blocks on either side of your hips. Cross your right ankle under your left, set the fleshy base of your pelvis on your left (higher) heel. Yes, it's uncomfortable. Try to find a relatively pleasant seat; if not, simply uncross your ankles and sit on your side-by-side heels. Save crossed ankles for another day.

Press your hands into the blocks. On an inhalation, lengthen your front torso. On an exhalation, ball your torso up, lift your knees away from the floor but keep your feet on the ground. This modified Lolasana, with the feet still on the floor, can substitute for the full version for now. Hold for 15 to 30 seconds with your head in a neutral position. Release your knees to the floor, take a few breaths, recross your ankles, and repeat.

Swing Yourself
If you felt reasonably confident with this modification, then you're ready to tackle the full version. Do what you just did, but this time try to lift the shins away from the floor as you lift your knees on the exhalation. Here's one more secret (assuming the right ankle is crossed below the left): In the ready position, lift your left knee off the floor, then when you exhale into your ball, push that knee downward, using the right ankle as a fulcrum, and squeeze your right shin firmly up. The left leg will act like a lever to lift the ball of your body away from the floor.

This time hold the pose as long as you can—don't be surprised if it's only a few seconds—and don't try to swing unless you feel fairly stable. Then release and repeat as before, reversing the ankle cross. When you're finished, you might want to sit on your heels, press your palms to the floor just behind your feet (fingers pointing to your toes), lean back, and lift your chest. Hold for 30 seconds to a minute, then sit upright on an inhalation, leading with your heart.

Lolasana can be discouraging, but with diligent practice you'll develop what you need to do the pose: arm, wrist, and belly strength. Lolasana is also a valuable preparation for more advanced arm balances like Bakasana (Crane Pose). If at first you don't succeed, remember what Krishna tells Arjuna in the Bhagavad Gita: On this path no effort is wasted, no gain is ever reversed.

Contributing editor Richard Rosen's most recent book is Pranayama: Beyond the Fundamentals (Shambhala, 2006). He lives and teaches in Northern California.

Sneak Workouts Into Your Busy Fall Schedule

The end of summer is within distance. You may be enjoying the season so much that you don't want to admit that, but the truth is that autumn will be here quicker than you think.

With autumn often comes busy days. This is particularly true if you are returning to school or you have children that are. With the extra-curricular activities that come with school, you probably find it difficult to stick to your workout routine, at least until your new fall schedule becomes commonplace for you.

So, while fall is often a time when more people eventually head to the gyms, there is often a period of a few weeks where workout routines get completely abandoned. Rather than punish your body for your hectic schedule, find a way to sneak a little bit of physical activity in. Try some different, fun workouts rather than the standard treadmill and gym machines. Here are a few ideas to get you started:

Check out a local bike path, walking/hiking trail or lake. Go once or twice a week for just an hour and burn some calories the fun way — by biking, walking, rollerblading, or even canoeing.

Play a sport. Maybe you enjoy the traditional games like volleyball, softball or soccer. Or if you don't feel you have the skills for those games, try something different. How about a game of ultimate Frisbee with friends at the nearby park? When's the last time you tried shuffleboard or bowling? Or, even try something in your back yard. Go to your local sports store and you'll find loads of different backyard games that require little athletic skill yet keep you on your feet and provide a group of friends with an afternoon of laughs.

Do you or your spouse have a honey-do list that's been collecting dust? Check it out and you'll surely find some activities that will burn some muscle and increase your heart rate. Outdoor options that require pulling weeds or raking definitely fit the bill. Also, cleaning out a garage or painting a room can offer great benefits.

Organize a charity event. Helping others makes us feel mentally good. A great way to both help others and simultaneously yourself is to organize an exercise-related charity program. This doesn't have to be complicated or time consuming. It can be as simple as getting a group of neighbors together and agreeing to walk X miles on a given day. Then ask other neighbors to donate a small amount to support your walk. All the money that you raise can be given to the favorite charity of your group.

Sound and Silence

We can approach the making of our postures as a creative act, bringing them to life with our breath and our intent, just like a musician brings music to life. A musician sits in a silence that holds only the intent to play before she brings the music up out of that silence with her muscles and breath. The sounds of the music unfold through time until at some point the musician lets the silence return. But the silence is different, deeper. It holds more.

We start our poses from a place of stillness. Our postures unfold through time as movements of flesh, bone, and awareness as we move through many different patterns of being, experiencing different aspects of who we can be, like the different sounds of some internal orchestra. As in life and in music there is an end to the process of a posture practice. Traditionally it is the pose of stillness and silence: Corpse Pose.

In Savasana, we allow the sounds of our postures to fade away. We temporarily give up our power to create and set our instrument upon the ground. In the end all that remains is a great flying stillness. An abiding glory nestled inside the sweet sound of our breathing.

On your mat this week imagine that all your sensations in the poses are actually sounds. From your lower body bring up the base notes that come from the earth beneath you. With your chest and arms let out the melody of your creative expression. Allow your head to be free, flowing with the score, as you adjust, watch, and surrender to the beauty of the music being created. Relax all your muscles. Imagine yourself a musician in a great and sacred hall. Your time of play is done. You are resting. All heads are bowed in reverence to the silence.

The Power of Positive Thinking

At the weekly office meeting, you find yourself complaining you have too much to do and not enough time. This lament is strangely familiar—perhaps because you and your co-workers voice it every week. And yet week after week nothing changes. Instead, your creative energy and morale plummet. What's a frustrated worker to do?

Shift your perspective, advises Sue Frederick, the author of Dancing at Your Desk: A Metaphysical Guide to Job Happiness and BrilliantDay: 7 Quick Solutions to Turn Your Day Around (Frederick Malowany Publishing, 2004). "Focusing on problems brings you to the low end of your energy continuum," explains the longtime meditator. "Start thinking about solutions, and your energy shifts."

Frederick says an energy continuum is like a fuel gauge: Positive thinking brings you to full, where you're creative and happy, while negativity inches you toward empty. "People feel empty at work because they're addicted to feeling like victims," she says.

Frederick, who coaches corporations on how to boost worker morale, says an easy way to cultivate a positive outlook is to suggest three solutions to every problem. No matter how wacky, they'll automatically begin to raise your fuel gauge and open your mind-and maybe even your boss's-to new possibilities. And that's when genuine, innovative solutions can be found

Swine Flu, Avian Flu and the Neti Pot

First it was SARS; then Avian and now the Swine Flu! Wonder what's next?

It seems - more than ever before - that the solution lies in prevention OR to state more accurately, "creating the conditions for suitable prevention".

Washing hands, wearing masks etc. are all right but very limited in their approach. The first point of spread seems to be clearly related to inhaling the virus through respiration and ingestion in general.

It would make obvious sense to keep the respiratory system and nasal linings primed up, so that the immunity cells lining the mucus membranes are ready to face the onslaught at the first step.

The virus at the first stage is weak and our bodies ARE CAPABLE of neutralizing it. But what happens is that our bodies are not working at optimum capacities. The nasal linings themselves are accumulated with dead cells and mucus that prevents the immune cells from detecting the initial intrusion. With time, the virus multiplies - in fact, faster by breeding on the dead mucus and cells - and by the time the immune cells realize it, its too late and the immune system lies overwhelmed.

The obvious thing - which sadly, most people fail to understand - is to keep our defenses alert at the first sign of intrusion. We really don't have to do much more; we're blessed with a wonderful self preserving system, which would take care once this is done.

Where does Jala Neti come in?

Jala Neti and the Neti Pot, has been used increasingly over the years to keep sinus infection away. It has had remarkable results as borne out by various validations worldwide.

The principle remains the same - Neti keeps the nasal lings and the deeper naso-pharynx linings primed up, preventing the settling and multiplication of foreign viruses.

Neti has had remarkable success on the sinus front as well as for various disorders of the eyes, ears and throat. It remains a wonder why it has not been adopted as regular a practice as brushing one's teeth.

Perhaps, this latest scare would help people try out the Neti Pot for themselves and discover the age old truth of - "keeping one’s own house in order to ward off the external threat"!

That's Using Your Head

Do-it-yourself Ayurvedic head massage stops stress and stimulates healing.
By Narenda Metha

Do you often come home from work feeling tired and worn out? You have the power to melt away pain and relieve stress in your own fingertips by giving yourself an Indian head massage.

Massage has always played an important part in Indian life, mentioned in the earliest Ayurvedic texts that date back nearly 4,000 years. When used in conjunction with herbs, spices, and aromatic oils, massage can encourage the body's natural healing abilities.

Indian head massage supports the nervous system by alleviating stress; stimulates the lymphatic system, encouraging the elimination of toxins; helps break down muscle knots; relieves chronic neck and shoulder stiffness; increases oxygen uptake in tissues; and improves circulation. Head massage can also be used to stimulate hair growth, improve concentration, and relieve migraine pain.

Begin by choosing an oil. Sesame, mustard, almond, coconut, and olive oils are most commonly used. Massage the oil into your head, starting from the sides and working towards the top. Work your way toward the front and back of the head. Gently massage the whole head with your thumbs and fingers.

Grasp fistfuls of hair at the roots and tug from side to side, keeping your knuckles very close to the scalp. Squeeze at the temples with the heels of the hands and make slow, wide, circular movements. Look down slightly and massage the back of the neck by squeezing and rolling the muscles. Begin at the top of the neck and work your way down, first with one hand and then with the other hand.

Place the thumb of your left hand under the left occipital area (base of the head) and the thumb of your right hand under the right occipital area and relax the tight muscles by using friction or a rubbing movement.

Place your left hand on your right shoulder near your neck. Using medium pressure, gently squeeze the shoulder muscle that starts at the base of your neck. Work your way outwards along your shoulder to your arm and then down as far as your elbow. When you reach your elbow, go back to the base of your neck and do this twice more. Concentrate on squeezing the muscle tissue.

Now place the flattened palm of your left hand beside the base of your neck on the right-hand side. Rub along the top of your right shoulder and continue down your right arm where you squeezed the muscles before. When you reach your elbow, go back to the base of the neck and repeat the action twice. Change arms and work the other side.

Finally, rub lightly with your hands all over the head; extend this movement to cover your face. You can use these movements without oil. If possible, allow a few minutes afterwards to relax.

Adapted from Indian Head Massage: Discover the Power of Touch by Narenda Metha (Thorsons, 1999)

Setu Bandha Sarvangasana: Supported Bridge Pose

Pronunciation: SET-too BAWN-duh sar-van-GOSS-uh-nuh

Translation: In Sanskrit, Setu means dam or bridge. Bandha means lock or bridge, Sarvanga means support. Asana means yoga pose. Setu Bandha Sarvangasana is Supported Bridge Pose in English.

This posture is a relatively simple, but still exhilarating, backbend. It is can be safely practiced by beginners yet also benefits experienced practitioners.

Doing the pose brings flexibility to the spine and calms the nervous system. Practice this pose and enjoy both physical and emotional benefits. The pose will also help prepare you for deeper more intense back bending postures.

"Backbends are rejuvenating. They give energy and courage and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert."
B.K.S. Iyengar, "Light On yoga"

Technique:
Lie on your back centered on your mat. Bend both knees and bring the feet up as close to your buttocks as possible. Place the feet on your mat hip width apart. Position your palms facing down aligned with your hips. Lie supine, facing the ceiling with an extended neck. The long extended neck that is best for Shoulderstand (Sarvangasana) should also be maintained in this pose.

Movement of the Pelvis:
In this pose as in most backbends it is important is to tuck your pelvis. To do this, start by extending your buttocks down towards your back knees. Then, tilt your pelvis by bringing your tailbone forward and up through your legs toward the pubic bone. Keep this pelvic tilt throughout the pose. It protects against unhealthful collapsing the lumbar vertebrae in your lower back during back bends.

Inhale and lift your hips then your lower back off the ground. As the pelvis ascends it should also move slightly forwards towards your feet.

Keep your feet parallel or slightly angled with the balls of the big toes closer to each other and the heels slightly more apart. As you raise your pelvis you may experience a tendency to reposition the feet to a different angle so that your big toes move away from each other and your heels move towards each other. Avoid this tendency and keep your feet planted firmly on the mat.

There is also a tendency to roll the upper thighs out and separate the knees as you raise the pelvis. This puts stress in the knees and brings your buttocks towards each other. Bringing your buttocks together interferes with your ability to keep the coccyx moving up between them. Separating the knees and rolling the outer thighs out are unhealthy movements. They can cause stress in the lower back. To counteract these unhealthy movements roll your inner upper legs down towards the floor and keep the upper legs parallel with each other throughout the pose. Do not allow your knees to "float" apart. We suggest using a strap around your lower quads just above your knee if your knees do move outward in the pose and you cannot stop them on your own.

Keep lifting the hips so that the mid back and upper back come off the mat. Lift your sternum and open it forward. Maintain the pelvic tilt action with the tailbone moving up towards the pubic bone to protect your lower back throughout.

Movement of the Arms and Upper Torso:
Initially your arms are positioned lying on the mat at your sides. As you come up into the pose also keep your arms parallel and extend them towards your feet. Come up as high as possible onto the tops of your shoulders. The more you come onto the tops of the shoulders, the better the back arch you will be realize in the pose. Throughout, continue to activate and extend your arms and hands towards your feet. Place your palms face down on the floor, or interlace your hands and bring them toward your feet with straight arms. Alternatively, do the variation shown in the photo with a strap as explained later in this article.

The support of the weight of your body is on your two feet and two shoulders.

In the pose lift your sternum forwards. Keep a long extended neck. Meanwhile bring the inner shoulder blades up and toward the chest as you roll on top of your shoulders. Extend all parts of your spine to achieve a deep symmetrical arch. Have a long abdomen with a long extended spine.

Some do the pose and look like a triangle with their body in a slanted straight line from head to pelvis. You don?t want to look like a triangle from the side view of your body! Work on achieving a nice spinal curve with lifted sternum. Keep the tailbone tucked forward and upward with a long sacrum, protecting your back.

Keep weight on the insides of your feet as you use them to get more height in your pelvis while simultaneously opening the sternum forward and increasing the arch in your spine.

Hold for the pose for half a minute and longer while taking a number of slow deep breaths.

To come out of the pose, gradually lie down on your back with knees bent, placing your sacrum on the floor. The top of the spine touches the mat first, with each vertebrae descending one by one, keeping a long spine in the process. Slide the feet forward so you are lying down in Savasana or Corpse Pose. Lengthen your back as you lie there and rest.

Repeat the pose again a number of times. Backbends deepen with repetitions.

In your back bending practice, try preceding Setu Banda Sarvangasana with Bhujangasana or Cobra Pose. You may follow the pose with Ustrasana. If your practice includes Urdhva Dhanurasana, you will find that Setu Banda Sarvangasana to be a good preparation for Urdhva Dhanurasana.


Variations:

1. Use a yoga strap, one end in each hand and around the front of the ankles. Tighten more when you are up in the pose and it can help your lift and curve of the spine by providing traction. Be careful to keep the feet under the knees, with shins perpendicular to the floor. Lengthen the upper legs and make a visible curve in your spine with a lifted sternum and pelvic tilt as previously described.

2. If you are able to reach your ankles in the pose, grasp them and then use your arms and legs to help in obtaining more opening in the upper sternum.

Benefits:
Enjoy the stretch for the chest, neck, spine, and hips as it strengthens back muscles, spinal muscles, buttocks, and hamstrings.
This pose helps calm the brain and central nervous system, a stress relief and good as an antidote to depression.
Your abdominal organs are stimulated and digestion enhanced.
*Lungs and thyroid
Women with menopausal symptoms may find relief.
The backbend lessens your aches in the back and head. Back muscles lengthen and strengthen and it is preventative for back pain in some cases.
Doing the pose prior to bedtime can help you sleep at night if there is insommnia.
Like many poses, it increases your blood circulation.
Do the pose supported on a Setu Bandha bench when menstruating, and it is restorative.
It may be therapeutic for asthma, hypertension, osteoporosis, and clogges sinuses.
Your 4th and 5th chakras open and move energy better after doing this posture.
Legs get a workout in the calves, quads, and hamstrings.
Your lungs, and lung capacity are increased.
Stiffness in the back, shoulders and ankles are alleviated.
The pose may give relief of abdominal cramps.
Women can do this pose as therapy for a prolapsed uterus, and it regulates menstrual flow.

Contraindications/ Cautions:
Do not do this pose if you have neck injury. Do not do this pose late in pregnancy.
Do not do this pose with knee injury. A folded blanket or blankets would be useful if
you have tight shoulders or neck in a way that you would use them in Halasana. Use them under
guidance of a teacher. If you have back pain or injury, please consult your experienced teacher to teach you.
Always listen to your body and stop if it hurts.