~ By Mary Pat FitzPatrick
Life’s nuances surround us. By acknowledging and experiencing them, seemingly mundane moments and movements may transform to magic. Jo Zukovich, Matthew Sanford’s brilliant yoga teacher of over thirty years, has graciously shared nuggets of wisdom on the nuances of a lifted chest. We are grateful to learn from her esteemed yoga teachings and practice.
In the two left photos, Jo demonstrates what could be considered a common posture. The head and neck are extended forward, the shoulders are rounded, and the chest is dropped. The area around the armpit chest is dull and the ribcage is compressed.
In the two right photos, Jo illustrates how with nuanced adjustments the chest lifts and the heart space opens. The head and neck are in alignment with the spine, the chin raised. Notice the chest is buoyant and expansive from one shoulder to the other. The armpit chest area is alert, and the rib cage is broad and expansive.
Practice a full-length adaptive class with a focus on a Lifted Chest with Matthew Sanford below.
Teaching & Practice Details:
A few of Jo’s treasured tips:
- Smile with your collar bones
- Visualize the inside of your ribcage and gently make it larger. Be patient and gentle with the breath, do not push it. Remember to exhale and hold it softly.
- Visualize a color (or a ball of light, whatever works for you) inside your chest, for example yellow. Begin at the center and gently fill your chest with that color. Make sure you can comfortably breathe, make it easier rather than harder. Start slowly and the body will gradually respond. The color may faintly change (possibly to orange) or darken as it moves toward the outer body. Picture yourself as filled with light. Relish and stay with the feeling
- Think of your chest as a barrel with the spinal column in the center. This is more than a physical movement. It hits you on every level
- If any of the above appears difficult to do, it is too much. Be kind to yourself
Benefits:
- Jo noticed her eyes were brighter and happier with the lifted chest. Attention, vitality, and spirit are enhanced
- A lifted chest spreads awareness through the whole body
- Alignment helps prana flow and creates an effortless form of mind-body integration Aids the experience of a three-dimensional sensation
- Facilitates ease with breath and the constant interplay with emptiness and fullness Space and length created in the body
Options:
- Seated against the back of a chair, place a long/slim blanket vertically along the spine. The reference to the back and ribs aids in opening the chest
- Observe subtle changes in awareness through the body as you explore dropping and lifting the chest (energy, breath, mood, composure)
- Place fingertips high on the chest, below the collar bones, and lift from there and/or take thumbs under armpits and lift from there
- Grounding through the feet and/or sit bones, inhale while lifting the arms overhead in urdhva hastasana (upward salute). Maintain the chest/side body extension while exhaling and bringing the arms down Ground the thighs with hands, forearms, or props to enhance expansion in multiple directions
- Notice subtle movement of awareness down through the feet/sitting bones and up through the top of the head