CYTA Spring Yoga Day March 7th 2020
Author: Judith Lynch
Richard Fowler, a local BWY tutor and County Rep, led the day’s teaching. The morning session was entitled “Deconstructing the Sun Salutation”. This largely delivered what it said on the tin. A brief introduction to Surya Namaskar, its recent history and physical/spiritual benefits, was followed by a practice of kapalabhati breathing. This is a cleansing breath which was also used later in the session. We moved on to some interesting warm-up exercises which focussed mainly on mobilising the spine, neck, ankles, hips, shoulders and wrists.
Next we practised the “traditional” sun salutation which yogis are perhaps most familiar with. During the morning Richard broke the sequences down into individual postures. With this version he offered some helpful hints on improving the initial uttanasana and downward dog posture. We practised the 2 -stage initial forward bend, avoiding straining. In downward dog we were encouraged to pedal the feet so as not to overstretch the legs and achilles tendons in this early stage of the class. Richard reminded us to tilt hips back slightly in cat pose first, then lift hips, spread fingers and push the weight down the legs.
Next up was another version of the sun salutation which most attendees were probably quite familiar with which includes the 8-point posture, the knee placed down on the mat in the lunge, with flat foot, and an optional deeper back bend at the beginning and the end of the sequence. As individual asanas we then practised the 8-point posture and the final lift and back bend. The latter included an option of performing the lift with knees bent to come up to standing or with legs straight, using the strength in the legs and the back to come safely upright. Deeper back bends could be achieved optionally with arms raised palms facing, or with palms together and thumbs crossed.
The third version of Surya Namaskar introduced was one which Richard had practised at an ashram. It was certainly more strenuous as it involved an option of 5 breath pumps (kapalabhati breaths) whilst in downward dog and also raising the body into warrior 1 partway through the sequence. However Richard said the class had managed the latter movement well so no further practice of moving into warrior pose was needed. He then introduced the final version which he described as the Ashtanga “ A” version (ish) An even more strenuous version including chaturanga balance, downward dog held for 5 breaths, upward facing dog and the option to jump, skip or walk the feet forward from the lunge, before standing upright. Not for the faint hearted! Afterwards the strongchaturanga pose was practised again with elbows hugging into ribs. Richard also gave some instruction on the cobra posture. Starting with a practice of the sphinx he emphasised the need to focus on extending the whole spine rather than bending the lower back too deeply. He also suggested the head raised too high might not be optimal in the cobra posture and offered a good pointer for enabling spine extension by dragging back through the palms of the hands whilst pressing forward with the chest. Belly should still be in contact with the mat.
The last aspect of the sun salutation work was to practise a round or two of the simpler version in time with a recorded version of the sanskrit chants which can be used to accompany each posture within the sequence. Richard translated each chant and the practice did seem to take on a more spiritual nature accompanied in this way. Finally participants could take a few minutes to totally relax in savasana and rest after a full-on morning of strong postures and learning. The morning programme was completed by chanting Om three times before breaking for lunch.
The afternoon was of a much slower pace focusing on the whole room chanting the three om together but at our own pace which resonated beautifully. We practised the Humming Bee breath along with ujjayi breath and with retention on the intake. Our day ended with an extended Yoga Nidra with an Indian drone noise in the note of E which was wonderfully relaxing.
A perfect end to a Yoga day!
Thank-you to Richard for sharing his knowledge with us and for an excellent days yoga.
Additional text and images: Kathryn Smith