As we started to settle into our first week in India, our bodies and minds are still recovering from the long 17-hour flight from Auckland to Mumbai, plus the long (and slightly precarious) drive from Mumbai, as well as the time difference, the heat during the day and the rock hard mattresses, which are typical in India.
While a rock hard mattress might sound unpleasant, I have to admit that my body felt a lot better after 3 weeks on an Indian bed than it does at home on my softer mattress. In saying that – I have not changed my mattress at home. I am a creature of comfort after all!
Our first class with Abhijata was at 6pm on a Tuesday evening. She knew a lot of us had travelled long distances to get to Pune for the month and she designed the class around recovery and reducing feelings of stiffness in our bodies. She kept us in longer stays and gave us head support for many of the asana, which left us feeling rested and restored and so grateful!
Adho Mukha Virasana – 5 minutes
With support on the front body and forehead support. While in the pose we were instructed to ‘experience the breath.’ Know what the breath is doing and not in which part of the body we could feel the breath. The skin on the forehead rolls down towards the eyebrows, quietening the brain. The neck and shoulders a soft with space between the shoulder blades.
Adho Mukha Svanasana 5 minutes
Continuing the rest for the brain with forehead support. Using whatever height is needed to maintain the head support. Whether it was the floor or a blanket, brick or bolster. Abhijata encouraged us to leave the head down while we made any adjustments to the body. We were not to lift the head up and down but keep the brain quiet.
Prasaritta Padonaasana 5 minutes
Again with head support, taking whatever height is needed and not lifting the head up and down.
Adho Mukha Swastikasana 3 minutes each side and repeat.
As in Adho Mukha Virasana, height is taken in front of the body and the head is rested. If the hips are tight and the knees are coming up, then more height is needed. Forcing the body forward will put pressure on the joints.
Any one with knee or hip problems could stay upright.
Adho Mukha Baddha Konasana 5 minutes
Head resting on support. Lift the lower abdomen and let the buttocks and tailbone release downwards. Lengthen the back ribs towards the head. The two way direction tail bone down back ribs forward, creates space in the body for the energy to flow through the body.
Supported Malasana knees together and knees apart.
First variation: the base of the spine is resting on the wall with a sticky mat behind the back to prevent slipping. Heels must be down on the floor. Again working on the buttocks going down towards the heels and the back ribs stretching up towards the head.
Second variation: holding support (rings, banister, grill), stretch the body to capacity, the back ribs forward and the tailbone and buttocks downward to the heels.