Time for a change

Posted November 4, 2011 @ 5:13 PM | by Randi Martin

Our guest blogger is one of my dear students - Randi Martin.  Thank you Randi for sharing this with us.

Oh, the turning of autumn. The crisp wind cools down the blistering hot days of summer and signals to the trees that it’s time for a change. The birds begin to migrate overhead as the squirrels gather acorns on the ground. Things are changing and every living thing is preparing for it. 

The changing of the seasons is a perfect time for us to look inward, reflect on our current state, and prepare ourselves to make improvements in areas of our lives that aren’t working anymore. I don’t know about you, but I feel the most productive and ready for change in the autumn months. Something about the flavors of butternut squash and pumpkin combined with the vibrant earth tones leaking through the leaves, makes me excited to be alive and motivates me to switch things up a bit. 

In order for any transition to go smoothly, we need to have a firm foundation to rely on. In yoga, solid core strength is needed to smoothly transition from one pose to the next. Like in Adho Mukha Savasana (Downward-Facing Dog), we use our core muscles to transition into a forward lunge. This same principle applies to our lives. We can use our firm foundation to help ease us into another phase of life.

Core strength is the key here, and creating a strong physical core is an important step in building a solid emotional, mental, and spiritual core. Judith Lasater says, “If the organs in the center of our body are healthy, then we are likely to be healthy ourselves.” Yoga is more than an exercise, and health is not just a physical state.

Before I go into ways we can nurture and strengthen our core, it is first important to know what our core is. Our core is mainly made up of, and protected by, the abdominal muscles. These four, powerhouse muscles are the Rectus Abdominis, the External and Internal Obliques, and the Transverse Abdominis. Together these muscles serve as fortress walls surrounding the precious digestive organs. 

The Rectus Abdominis is where the “six-pack” is stored. This long, flat muscle connects from your pubic bone to your lower sternum. It is separated down the middle by a connective tissue called the Linea Alba. It flexes the vertebral column, stabilizes the truck, and compresses the abdominal contents.

The External Oblique Abdominis connects from the lower ribs down to the Iliac Crest of the pelvic bone. It also comes across and connects to the Linea Alba. It rotates the vertebral column, side bends, aids in sit-ups, and brings the shoulder down.

The Internal Oblique Abdominis lies just below the External Obliques. It connects from the Iliac Crest to the last three or four ribs. It also connects over to the Linea Alba and moves the body in the same way as the External Obliques. 

The Transverse Abdominis is the deepest muscles in the abdomen. It crosses horizontally from the side body and the Iliac Crest over to the Linea Alba. Its main purpose is to compress the abdominal contents.

Yoga can be used to stretch and strengthen these very important movers and protectors. Trikonasana (Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose) strengthen and lengthen the Obliques. Paripurna Navasana (Boat Pose), and Plank Pose are great core strengtheners. 

The core is also the source of emotional responses like butterflies in the stomach, gut feelings, being tied in knots. This is because the abdomen has receptor sites that respond to the same neurotransmitters found in the brain. Serotonin, or the “happy hormone,” is released into the small intestines. Because of this, we need to make sure to we are releasing toxins regularly. If we don’t, we won’t receive the serotonin being released, thus leading to crankiness and depression.

In Traditional Chinese Medicine, the internal organs that relate to autumn are the lungs and the large intestines. These organs deal with the emotions of “letting go.” By nurturing these organs we help our bodies and ourselves begin a new phase of life. 

Twisting poses are important to incorporate into your practice because they not only work the abdominal muscles, but they massage and purify the internal organs, like the lungs and the intestines. B.K.S Iyengar refers to twisting poses as ones that “squeeze and soak.” They squeeze out toxins and impurities and soak them with nutrients and blood from the increased circulation that has been created.

Julia Gudmestad says, “As the layers of muscle and bone revolve deeply, your attention is drawn into the stable, unmoving center of the pose. And this ability to stay centered as the hubbub of the world swirls around you will pay obvious dividends in the yoga of daily living.” Again, purifying the body physically can help us do this in other areas of our lives. Twisting poses help us let go of the old, ground us, and make way for the new. We need to create a healthy space for new and improved things to come our way. We can’t do this if we are clinging on to the clutter in our lives.

Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Pasasana (Noose Pose) are some of my favorite twisting poses. Adding a twist to your standing poses, like Parivrtta Parsvakonasana (Revolved Side Angle Pose) and Parivrtta Trikonasana (Revolved Triangle Pose), will do wonders for your core. But remember to always create space for breath when you are in these poses. It’s easy to just collapse into them. As I learned from Marianne at my Teacher Training, you must always lengthen the body on the inhale, and twist the body on the exhale. This will make sure you are aligned to get the most out of the pose. 

Twisting to the right first is important because you will move with your digestive tract. It will move things up, over, and down as you transition to your left-sided twist. Also, make sure you are bringing your awareness to the core and not turning with the neck.

As Bob Dylan says, “The times they are a-changin’.” So in this season of change, let’s savor the last bits of summer and store them in mason jars. As for the rest, let it go. Use your core, your strong holds, to give you the courage to move on and make room for the adventures a new season brings. 

Tags: Marianne Wells Yoga School, Yoga Teacher Training, Randi Martin, Adho Mukha Savasana, Judith Lasater, Time for a change, julia gudmestad, bob dylan