I had an opportunity this afternoon to lead a group of students and faculty where I teach this afternoon in a five-minute round of yoga. The yoga exercises were designed to be a break between an opening session of a weekend residency and a study group meeting. With five minutes, I wanted to give the group a few brief exercises that they could do on similar breaks with little fanfare throughout the weekend and in their regular lives.
My five minute session had an additional twist. One of the participants was blind.
I knew about this in advance. Wanting to include everyone without calling attention to anyone, I made my plans carefully. I figured that I could lead the group through the practice of a full yogic breath and the practice of using self-generated electricity from rubbing the hands together to activate and warm the eyes, ears, neck, solar plexus, and kidneys with words alone. But I also wanted to teach a simple sun salutation. Could I do that without showing them how it was done?
A full yogic breath is a controlled deep breath in which the inhale and exhale are done through the nose. The inhale begins in the belly, puffing it outward like a balloon, extends to the rib cage with the side muscles and spaces in between the ribs stretched, and then moves upward into the chest, making the breasts, well, heave upward. The exhale occurs in reverse, with air slowly being released from the chest, the ribs, and the belly. Seven of these full yogic breaths, three times a day, is one of the best ways to ignite a home practice, as a yoga instructor explained to me in 2010. After managing for five years to practice the ritual at least twice a day, I would say that the instructor has a point. Even if I do no other yoga, the deep breathing pumps oxygen into and out of my lungs and leaves me feeling relaxed and refreshed.
The use of one’s own body electricity is activate key points is a long-running practice that informs not only yoga but also tai chi and such healing arts as reiki. I often do it after a workout or a yoga class, as a way of re-energizing myself.
The sun salutation is a basic stretching routine that reaches most major muscle groups. I have advocated its merits ever since the early 1990s when I heard a running coach describe it as a good warm-up routine for marathon training. It involves stretching the arms upward, bending forward at the waist and letting the head drop below the knees, stepping back into a lunge, then bringing the other leg back into a plank, lowering the body into a difficult arm balance known as chattaranga, arching the spine upward into a pose known as cobra or upward dog, raising the hips skyward to form the downward facing dog pose as an upside down V, bringing one leg forward so that the leg opposite of earlier is stretched into a lunge, stepping forward legs forward and dropping the head down into the forward bend, and finally rising up and raising the arms over the head before dropping them down to stand in the strong mountain pose.
I have taught this routine to numerous friends over the years, particularly my friends who are recreational runners. Many of them have thanked me for helping them avert injuries. I never before, however, taught it to someone who could not see.
I thought this idea over earlier this week as I was in a yoga class. In this class, like so many others, I go through much of the practice with my eyes closed or at least averted from the teaching and facing the floor. I do this largely so that I do not get distracted and so that my body can “find” the pose on its own. I never gave the habit much thought, until this afternoon.
“You can watch me if you’d like,” I suggested, as my five minute session began. “But I’m going to encourage you not to do that. Look inside you instead. Yoga, after all, is a practice for you. It’s about caring for your body, your soul.”
In the early phase of my instructions, I caught a glimpse of the blind participant. I had said “bring your hands to your heart,” wanting the students to press their palms together in the namaste position. The blind participant brought her hands to the heart but simply held them there limp. That reminded me of the importance of being specific. “Press your palms together,” I said. The participant responded.
From there, it was smooth sailing. We finished the sun salutation and the group applauded in appreciation. After they left, I marveled at what I had learned about what I had previously taken for granted. You don’t always need an external model to tell you what’s right. Simply, look to your own body. Look inside.