The forth asana of the middle part of the Ashtanga primary series is ardha baddha padma paschimottanasana. There is a similar asana called ardha baddha padmottanasana. It’s part of the standing asanas. It has the same form, but it’s more demanding, because the asana is performed while standing. The challenge is to balance. The two poses feel so differently, that’s why I discovered the similarities rather late.
Ardha baddha padmottanasana was one of the asanas I thought I would never accomplish. It will never happen that I reach my big toe with my hands, I thought….till I found out that I can twist to reach the toe. When the hand hold the toe one can twist back. In the sitting version it’s easier to focus on stretching forward. Forward is my key word. In most of the forward bending asanas we move forward.
Every asana has a gazing point. Years ago I attended a workshop with Lino Miele. The gazing points were a topic. He emphasized that one is looking towards a gazing point not at a gazing point. The example was adho mukha svanasana (downward facing dog). The abdomen are supposed to be engaged. The gazing point is the navel. When the abdomen are engaged it’s never possible to see the navel. We gaze towards the navel.
Primary series consists mainly of forward bending asanas. Dristi is the big toe very often. It’s possible to look upwards or forwards with the eyes without moving the head. For me it doesn’t feel relaxed when I push the chin forward so that I can see the toe. I feel pressure in the neck when I do so. In the meantime I can put the chin on my shinbone, but this is not the main goal. The gazing point tells me in which direction I have to move, not downward to the leg, but forward. It doesn’t mean that I have to see the toe.
I checked the Bible. For me this is the book by Mr Sweeney. His neck is very curved. I prefer to keep the neck almost in line with the back. As always: experiment. Our bodies are so differently. When experimenting we get to know our own body and the asanas as well.
Practice report:
At 7 am I started with primary. It’s Friday today and no extra exercises were planned. Nevertheless it took me 100 minutes till I finished the series. I had to leave out a lot of vinyasa, because I’m not strong enough to do them. Three times I set my timer for a minute to stay longer in an asana. This is so useful. To stretch the body requires time and confidence. Repetitions and holding at least some of the poses for minimum 1 minute is effective stretching. One minute can be very long. It’s easier to have an external clue, when one minute is over in comparison to count the breaths. That’s why I set a timer.
This was my last Ashtanga practice for this week. My mantra in the beginning is ‘Yes, I can’. At the end I whisper ‘Thank you’.
Corona times:
Old people risk to die when they get the virus. Yesterday they showed old people in bed. They were without any strength. Even walking was too exhausting.
One must know that if elder people don’t exercise, they cannot keep the status quo. Inactive people at a certain age become weaker and weaker. This is why it is so important to do strength training when getting older. I’m convinced that life needn’t to aggravate with age, but one must do something for it. It’s more important than ever.
I have to persuade myself to do push ups. I prefer core training. Nevertheless to do strength training regularly is not easy. I bought apps already. Callisthenics speaks to me. Tomorrow is my yoga free day, what about some strength training exercises? I think this is a good idea.
Don’t get careless. Life is good. Times are dangerous.