Friday is primary on the schedule

Ardha baddha padmottanasana, Jan 2024

Friday is primary on the schedule.

Forward bending is the most practiced asana in this series.

Gazing towards

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.

Self-study

How to be an autodidact?

Those who practice at home are autodidacts. There is no teacher who can give feed-back. No adjustments are given. Nevertheless learning takes place. I think it can make sense to understand the learning process. It can accelerate it.

When learning a new asana it can make sense to divide it in tiny steps. Most of the time interim steps can be exercised. To progress slowly is not so frustrating than trying to perform the end form of an asana that is not yet possible.

Sometimes it’s also necessary to vary an asana due to injuries. This was not the case in the pose in the picture (ardha baddha padmottanasana), yet I know other poses that were not possible anymore after my SI joint issues.

How to understand an asana:

• The first step is to define the asana. In the above picture we see half lotus, a forward bend and a balancing challenge. To learn lotus pose might take time. To open the hips is not done in a few sessions. To bend forward means to lengthen the body first. The movement starts from the hips. In order to facilitate any balancing pose it makes even more sense to breathe evenly. to engage the bandhas, to gaze at a point and to keep the eyes calm. These hints can be a guide. They are instructions.

• The vinyasa is important, too. Often several ways to get into an asana are possible. The above pose usually begins with posing the leg in half lotus. If this is not possible to look for variations starts here. I.e. one can put the foot against the leg. To do this the hips have to open much less than they have to when performing half lotus pose. This might be a first step.

• It’s important to find out the own limits. Then one can push them. Forcing oneself into a position that is not yet possible makes not so much sense. Observe your face. Is it relaxed?

Performing easier poses that are doable or exercising interim steps is not the recommended strategy of the Ashtanga yoga community.

Due to my back injury I was no more able to perform asanas that used to be easy for me. I had to exercise variations. I had to omit asanas. That’s why I withdraw from classes. I had to….. This helped me to heal. Yesterday I practiced primary at home with no back pain at all. I could do all the surya namaskara A and B. It exhausted me, but I could do them. I got so weak, but I got stronger already. Patience is necessary. I’m more than happy that I can practice again. That this injury would last 2 years is still a shock for me. I’m so happy and thankful every time I’m on the mat. I see much light at the end of the tunnel. It has been a lesson in being patient and trusting that everything can get better again.

Summary:

Define the asana and find interim steps to get to the final pose. If the final pose is easy, one can search for asanas that are more demanding. Listen to your body.

Half lotus pose gets introduced

We’re still talking about the standing asanas. Half lotus pose gets introduced. This alone is a challenge. Most people in the Western world are not used to sit on the floor comfortably. Not enough. It’s combined with a forward fold. This turns the asana also into a balancing pose. We face three challenges: half lotus, forward fold and balancing. In addition the hand shall hold the foot.

I thought I’d never master this pose. I did. Lotus pose was easy for me. I had difficulties to reach the foot with my hand. One day I found out that I could twist in order to reach the foot. Then I can return to the original position. Then I could bend forward. The pose was mastered. In the beginning I felt dizzy when I came out of the pose. This faded away with time.

Important is to put the hand firmly on the floor. It helps to turn it inwardly. This gives even more stability.

Later in the first Ashtanga yoga series comes an easier variation. It’s the same form but it’s performed while sitting. It’s called: Ardha baddha padma paschimottanasana.

When performing this asana the balancing challenge goes to zero. That’s why this asana is a good preparation for the standing variation.

There are quite a lot asanas that have the same form but have another orientation. Some are exercised while standing others while sitting or lying on the back.

Easier variations for Ardha baddha padmottanasana are when putting both hands on the floor.

Knowing easier variations and more demanding ones can deepen the understanding of an asana. It allows to practice more flexible if necessary.