It's fall cleansing time, and I have been guided in an amazing cleanse by Ayurvedic practitioner (and Certified Anusara teacher) Cate Stillman.
For me the fall cleanse is about learning to release what I am ready to release, and hence making space for something new to emerge.
This is exactly what nature is doing at this time of year. You see it in the trees, as they withdraw into themselves and discard the leaves for the winter. This is a cycle of nature, and anytime we create alignment to nature, we place ourselves in a current that encourages and supports healing, abundance, and life.
Of course, letting go is not easy. The hardest part, I find, is actually figuring out what it is that needs to be released. It requires a softening so that we can listen and attune to what is being spoken from the very depths of our being.
In our yoga practice, there are various ways that we can support this release. At this time of year, the energy tends to get blocked and pulled up in the pelvis, which is where vata (the wind element that dominates at this time of year) is stored. By opening the pelvic floor, we can create a clearing that allows whatever we are ready to release right now to move through us.
- Open to Grace: Our first principle invites us to listen inside and to begin to soften outside, so that the practice of release can begin. When we open to grace, we attune to nature, and participating with the flow of the breath is one of the most direct ways to do this. With each inhale, expand DOWN into the floor of the pelvis, so that the bowl of the pelvis gets heavy and opens. On your exhales, keep that space as you lengthen back up through the spine.
- Muscle Energy: Creates the engagement necessary to initiate a practice of release.
- Inner Spiral actively widens the pelvic floor, from the power of the inner thighs pressing in, back and wide. This allows energy to move down and out, making space for the next possibility.
- Outer Spiral is that energy of new growth, that emerges only once we have made a clearing. In particular, Outer Spiral tones the pelvic floor muscles by the action of the tailbone scooping down and into the space created by the widening of the pelvis in Inner Spiral. It's important to note that the tailbone can move independently of the gluteal muscles, and we need to access those deep pelvic floor muscles (levator ani, and the coccygeal muscle) in order to do Outer Spiral without blocking the release downward. If the thigh bones press forward when you add Outer Spiral, it blocks vata in the pelvis. To keep the thighs back, you need to create more lateral space with Inner Spiral and isolate the muscles of the pelvic floor when engaging Outer Spiral.
- Organic Energy: Extend actively from the focal point down into the earth, and then grow back out of the focal point.
- Natural breath: Begin in a comfortable seat and just feel how your natural breath flows in your pelvis. Every inhale creates an expansion down into the bowl of the pelvis, and every exhale creates a natural contraction of the pelvic floor. It's easy to feel this pulsation if you come onto hands and knees, and then bend your elbows to bring one cheek to the floor. Allowing your belly to relax here will create a suction effect so that the flow of the natural breath into the pelvis is magnified. Take several rounds of breath here.
- Tadasana: To create release, we have to learn to settle into the earth. In tadasana, feel if one leg is more clearly plugged into the floor or, conversely, if one leg is more pulled up into the hip socket. The side that is more pulled up is going to be the side where the hip is tighter. When the energy is blocked in the pelvis like this, that's an indicator that vata is also blocked.. To get the energy to flow down, stand on your right leg, lifting your left foot off the floor. Then shake the whole leg out as randomly as you can, letting all of the joints move. Shaking is one way to help move vata. After about 30 seconds, shake the leg out below the knee, and then just below the ankle, and then stand on both feet and feel how the energy flows down through the left leg more clearly. Do both sides.
- Tadasana: You can access and build tone in your pelvic floor muscles by moving your tailbone from the action of the coccygeal and levator ani muscles (which are pelvic floor muscles), rather than from the butt muscles. To practice this, do tadasana with a block between your inner upper thighs. Settle into the earth, then hug into the block with your thigh muscles (Muscle Energy) and turn the inner thighs in back and wide (Inner Spiral). Bring one hand to your sacrum and slide a finger down the sacrum until you get to the tailbone, which will be the bony tip of the spine; when you do Inner Spiral, the tailbone will poke out somewhat, so it's easier to find. With on fingertip on the bottom of the tailbone, keep your thighs back and press your tailbone down and in to your finger. If your thighs stayed back and your butt muscles didn't grip, the muscles you've just used are the pelvic floor muscles.
- Lunge pose: Come into the pose with both hands on fingertips on the earth, and turn to your breath. With your inhales expand, and with your exhales, allow yourself to settle. Notice the shape of the pelvic floor. In any asymmetrical pose, you'll find that the pelvic floor tends to narrow on the back leg side. To create more balance and allow energy to move through the back leg more clearly, hug the legs to the midline and then add Inner Spiral, especially widening on the back leg side until you feel the floor of the pelvis broaden evenly. Then lengthen your tailbone and stretch Organic Energy from the pelvis down and out through both legs; as your pelvis and leg bones root down, stretch your lower belly and your lower back out toward the crown of your head.
- Lunge pose variation: Begin with both hands on fingertips to the inside of the front foot, and the front foot and knee pointing at an angle off to the side. Press into your fingertips to expand the inside, and then with your exhales allow your pelvis to release heavily toward the earth. This release happens without collapsing the brightness of your inner body. Then come down to your forearms, bringing your back knee to the floor. Just like in the previous pose, the back leg and pelvis will need more of the widening component of Inner Spiral to create balance from side to side. As the back leg widens, the front leg will descend even more. Lastly, actively root down from the pelvis through the legs into the earth, and then extend your spine.
- Surya namaskar: Pay close attention to what happens to the pelvis in cobra pose. Because it's a backbend, the bottom of the pelvis tends to narrow, and that can jam the lower back and block the energy in the pelvis. Before you come all the way up into cobra pose, engage your legs and widen the inner thighs and pelvis apart, then lengthen your tailbone down without narrowing the pelvic floor. Then extend up into the pose.
- Parsvottanasana, parsvakonasana, trikonasana: Practice these asymmetrical poses with a focus on the pelvic floor. Remember to create more widening through the bottom of the bowl of the pelvis on the back leg side to evenly expand the pelvis; then add length through the tailbone until you get the tone in the pelvic floor. Until you get the hang of it, it's useful to practice these standing poses with one finger giving kinestetic awareness to the tailbone like we did in tadasana earlier.
- Handstand: Any pose (or situation) that creates fear will tend to make the energy in the pelvis get pulled up and blocked. Handstand is just such a pose; from fear, the pelvis and thigh bones may jut forward, blocking pelvis and creating a feedback loop of more anxiety. Try handstand at the wall, about a shin's distance away from the wall. Once you're up, bend your knees and bring the soles of your feet to the wall. Hug your legs in to parallel, and then turn your inner thighs back toward the wall and wide. Keep your inner thighs flowing back and now lengthen your tailbone up toward the ceiling, using those pelvic floor muscles that you've been building. Then try taking one leg away from the wall to vertical; take a breath to feel this before bringing the other foot forward to meet it.
- Pigeon pose: Similar to the lunge pose, the back side of the pelvis will tend to narrow and the front side will get over-wide. Bring a deeper awareness to the shape of the pelvic floor, and then balance it with Inner and Outer Spiral.
- Pigeon pose with thigh stretch: Thigh stretches, when done with good alignment, are fantastic for getting blocked energy in the pelvis to release. The key is to make sure that the back leg (the one in the thigh stretch) and hip stay broad. In this way, when you add length through the tailbone and the rooting of Organic Energy, you'll be able to move energy down and out.
- Anjaneyasana, with a twisted thigh stretch: Doing a thigh stretch in a twist is a great way to align the pelvis, as the form of the pose will help you to broaden the back hip. In fact, for many students who get lower back tightness in thigh stretches, doing this twisted variation often relieves that tightness. Come into anjaneyasana, with the right foot forward and the left hand on fingertips inside the front foot. Twist to the right and then bend your left foot in to hold the foot with your right hand. Feel how the back leg side widens with the twist.
- Hanumanasana: When you come into hanumanasana, first just settle and take stock. Feel the shape of the pelvic floor and notice if the back leg side is narrowing. Sweep both legs toward each other and then broaden the back leg side until it's more even. Now you'll have the space to extend.
- Setubandha, urdhva dhanurasana: Now that you have an awareness of how the pelvic floor tends to narrow in backbends, try doing some backbends with a focus on keeping the breadth across the back of the pelvis. This comes from the widening of Inner Spiral.
- Upavista konasana, parsva upavista konasana, janu sirsasana: Start up on fingertips behind your back and inhale and expand down into the floor of the pelvis; on your exhale allow yourself to settle. When you engage the legs with Muscle Energy, make sure that it doesn't pull you up out of this settled place. To go into the twisted form of the pose, lean and widen to the back leg side as you turn your belly over the front leg side. Again, the back side will tend to narrow, so bring more breadth there.
- Baddha konasana: Again, start with your fingertips supporting you behind you. Lift your pelvis up off the floor and breath into the pelvis. Keeping your inner body lifted, allow your pelvis to swing gently, and then finally come down to the floor from a place of release rather than pushing into the pose. Once you're there, then engage Muscle Energy and more actively turn the inner thighs back and wide. If you notice that once side of the pelvis is narrower than the other, widen that side more. Then bow forward.