Stability

September 8, 2023 Posted In: Pose Play
Yoga student Sammie Drost reclined on bolsters, her arms stretched out wide. Three teacher trainees assisting, one supporting each arm and one placing reference on the top of Sammie's thighs. Sammie looks calm and focused.

During times of adversity, our minds and bodies, nature, and our entire livelihoods may experience instability. In such periods, it’s a good idea to get barefoot, ground oneself, get bigger in space, and soften the heart. Krista Tippet, in her recent On Being Celebration podcast, said we must treat joy as non optional as it is life giving, resilience making, and our human birthright. At MBS we have to look no further than our adaptive students as role models in circulating joy. Their example is a profound lesson in the gifts of holding one another up and claiming joy.

Sit or stand in a comfortable stable position and ground down. To your ability, lengthen the spine and allow the head to feel buoyant, balanced over the neck and shoulders. Smile while softening the jaw. Broaden across the lifted collar bones, and from the center of the sternum extend the arms horizontally out to the side, palms facing down. Hug the bottom corners of the shoulder blades in towards the spine, then lengthen from the center of the elbow through the wrists. Keep grounding through the feet and/or sit bones while the body expands in multiple directions. Allow in the body’s sensations of stability, wholeness, and contentment. Exhale, bring the arms down, relax.

Yoga student Chris Becker seated in his power wheelchair, arms outstretched. Three teacher trainees assisting him, two supporting each arm and one placing reference on his knees. Chris is smiling at the camera.

Options:
  • Explore different arm/body positioning, make the pose playful. Notice the effects in the body and mind
  • Sit or stand in a hallway or similar space, simultaneously extend the arms to the sides and press one palm into each wall for a few moments, then release. Does the boundary create extension or expansion? Experiment with gently pressing the fingertips/forearms/elbows into the armrests of a chair/wall/etc.
  • From the backside, have a partner briefly give light support at the wrists, elbows, or upper arms, then release. Repeat without a partner and recognize the impact of each option.

 

Yoga student Patrick McGuigan standing in front of a large wooden tressler, his arms outstretched and holding the tressler. Teacher trainee Gabrielle Chambliss is behind him providing gentle reference between his shoulder blades.

Benefits:
  • Promotes confidence, attention, and it is invigorating
  • Strengthens the back, shoulders, and arms; creates space in the spine, side body, chest, and back
  • Exploring this pose opens one up to the experience of stress relief, amusement, and joy

 

 

 

 

Additional Variations:

Student Joe Dailey seated in his power wheelchair in a bright sunny yoga studio. His arms are outstretched to shoulder height. MBS instructor Chris Paul is kneeling in front of Joe, her hands on his knees providing gentle reference. They are smiling at each other.