God designed breathing to be as effortless as possible.
Any improvement in our breathing pattern will improve our alignment and movement potential. Paying attention to the breath requires concentration. It soon becomes clear that much of the valuable advice on breathing is quite useful as long as it is all used simultaneously.
A single mental picture
If we think about our breathing while in motion, we must have one single image in mind that we can hold constant as we move. Imagine a balloon situated in the pelvis, as you inhale the balloon expands equally in all directions. You can feel this expansion with the movement of the ribs as they widen out in all directions. On exhalation, the balloon deflates toward the center. This motion can be felt as the ribs will draw toward the center of the body on exhale.
Visualize the ribcage as an umbrella. The handle is the pelvis and the point is the top of the spine. As you inhale the umbrella opens and widens all around you. As you exhale the umbrella closes toward the center. Feel the bones of the ribs move while breathing, and play with the inhale expanding the ribs in the front, to the sides and back, then hugging the ribs towards the waist as you exhale. When the bones are free to move in this manner more space and length is created in the spine. Alignment will naturally change as we pay attention to our breathing patterns.
Building strength as postures blend rejuvenates the entire body. The vigorous work from high plank through the chaturanga sequence is often repeated in every asana countless times. The four limbs supporting the body are the hands and feet while the movement integrates the upper and lower body.
To remain stable 2 rotations need to be active;
1. the shoulder blades remain wide across the back and drawing down.
2. the hip bones and pelvis revolve back drawing the abdomen upward lengthening the lower back arch and tail bone toward the heels.
Where ever the body comes in contact with the mat this is your foundation and the pose builds from there. In high plank the hands and feet are your foundation as well as a steady gaze at your finger tips. Line up the hands with the shoulders and this stacks the bones of the arms distributing weight equally. Press through the feet drawing the heels back aligns the ball of the foot with the ankle. This is your strong foundation and the work begins from here.
Here are two examples of high plank giving you a visual of a strong foundation and one that needs slight adjustment.
Integrating the upper and lower torso to keep the weight from collapsing into the low back when the sequence is in motion requires an understanding of internal locks or “bandhas”. If you can feel your breath move up and down the torso you can find the internal locks. Simplified explanation; the inhalation widens the low ribs side to side and front to back, the exhalation draws the back of the ribs and front of the ribs toward each other narrowing toward the waist (this is a lock). The same is true of the chest cavity the inhalation increases the volume and size of the chest, exhalation releases the breast bone and brings the upper spine toward the sternum (this is a lock).
I like to refer to this as staying close to the breath, always feeling the movement of the bones inside the body. Once you have established your foundation and found the locks internally you will breath easier and struggle less.
I like to introduce the idea of rocking forward and backward in high plank before running through the chaturanga sequence. This enables breath to movement, works on strengthening the upper body and internal locks while maintaining correct alignment.
From these photos you can see how the eyes and where your focus is can challenge the alignment of the pose. If your focus is out in front of your hands the spine remains long and weight is evenly distributed, if the focus is down the upper back rounds, the shoulders become compromised and the weight is unevenly distributed.
A German Chocolate Cake
7 oz Milk Chocolate
1 Square Bakers Semi Sweet Chocolate
1/2 C Boiling water
1 C Butter
2 C Sugar
4 Egg Yolks
1 tsp Vanilla
1/2 tsp Salt
1 tsp Baking Soda
2 1/2 C Baking Flour
1 C Buttermilk
4 Egg Whites (beaten stiff
1 C Evaporated Milk
1 C Sugar
3 Egg Yolks
1/4 lb Butter (1 stick)
1 tsp Vanilla
1 1/2 C Fresh Coconut
1 C Chopped Pecans
Bring 1/2 C water to boil then add all chocolate, stir until melted, remove from heat and cool. In a large mixing bowl cream butter and sugar together then add egg yolks and beat. Continue beating and add melted chocolate and vanilla. Sift dry ingredients together, add alternately with buttermilk into chocolate batter mixture. Beat egg whites until stiff then fold into mixture. Prepare 3 (9 inch round) cake pans lined with wax paper, greased and floured. Pour batter into pans, distribute evenly and bake in a preheated oven at 350 fo 30-40 minutes or until cake springs back when lightly touched in the center. Immediately run a sharp knife around inside edge of the cake pan to loosen cake from edges. Allow to cool.
Prepare the frosting
Over medium heat melt sugar, evaporated milk, egg yolks and vanilla in a sauce pan (or double boiler) about 12 minutes or until thickened and golden brown. Remove from heat. Stir in coconut and pecans until cool and of thickened spreading consistency. Makes about 4 1/2 cups.
Assembling The Cake
Use a large round platter with lip to catch frosting. Make sure the frosting has cooled before you begin spreading. Turn 1 cake pan over onto platter allowing cake to drop, remove wax paper and frost the top of the cake (just enough to cover and spill over the edge), repeat with the next 2 pans turning them over and frost. Frost the top and sides then allow the cake to set.
Happy Birthday September And To Me!