The Daily Six — Bindu & Body

These days, it is very hard to steer clear of the bad habits that we develop from our work-life, especially those which manifest in our physical bodies. The Bureau of Labor Statistics tracks how many hours per week the average American works and releases that information as part of the monthly Employment Situation Summary. According to the most recent data (May 2019), Americans worked an average of 34.4 hours per week. I found the age breakdown most interesting: ages 16-19 averaged 24.1 hours, ages 20-24 averaged 34.8 hours, ages 25-54 averaged 40.5 hours, and those 55 and over averaged 38.0 hours. This means that during the majority of our working years we are putting in at least 40.5 hours a week. It’s no wonder our bodies are in constant pain. The Daily Six are designed to address our societies perpetuating factors—the overworked body, the muscle fatigue, and the stagnant positions we find ourselves in.

1. Child’s Pose / Balasana

This stretch has it all. Child’s pose is the perfect position to establish stillness within, so that we can start to hear our own body speaking to us. This asana allows us not only to find a place of rest, but it also gives us the benefit of opening our hearts and shoulders. When done with wide legs, it allows for the hips to start to sink toward the floor, easing the hip flexors.

Suggestions for Child’s Pose:

Block or blanket under the forehead at the third eye / center of the brow if the head is unable to touch the earth. This helps to maintain complete length in the cervical spine. Think about texting and computer work—this is a transformative opposition pose. Blankets or towels under each knee can be used to provide a slight cushion. I also practice Child’s pose with my shoulders elevated, not pushed down or rolled down my back.

For the my dancers friends out there, this is especially important. Leaving the shoulders closer to the ears creates space within the joint socket of the shoulders, a position that is never addressed in classical ballet postures.

2. Seated Forward Fold / Paschimottanasana

This is a modified version of a Seated Forward Fold with the sole intention to combat the rounded hump in our thoracic spine/ “hump back” from sitting at a desk and typing, writing, texting, playing the piano, driving… you get the picture.

Suggestions for Seated Forward fold:

Approach with a long spine and sitz bones seated on top of a folded blanket or floor cushion. Straighten the legs but be mindful not to hyperextend. If your knees pop off the floor roll a blanket or towel under the knees to fill in the gap space. Loop a strap just under your demi-pointe/ball of the foot and flex your toes up toward the sky/dorsiflexion. Use a slight tug to begin to pull forward. While stretching down toward the legs think of your spine long and your heart opening upward. This allows the clavicle bones to open up and lets the pecs open and stretch.

For my massage therapy friends, this posture also helps the serratus anterior stop overworking and relax, creating length in the upper side body.

3. Cobblers / Baddha Konasana

The Cobbler’s pose is a great hip abduction opener. Most people do not spend much time with their hips in abduction—hips open moving away from the body’s midline. Because our hips are a ball-and-socket joint, it is so important to try to give range of motion to this area daily. The movement of circular motion keeps fluid in the joint itself. In other words, this keeps the hips happy and moveable.

Suggestions for Cobblers:

For those with less mobility in the hips, props will make or break this position for you. Place a cushion or blanket under the sitz bones to take some pressure off of the sciatic nerve. Touch the soles of the feet together, and let the knees drop toward the ground. If you feel your knees are up off the ground, add a block under each knee, or for a small space use a hand towel under each knee. This in itself can be enough for the body to begin to open. For a little more, start to fold forward with a long spine. Again think of the heart coming forward and a long spine. Try your best to keep the back flat and to not drop the head. You can also place a block on your feet or the floor in front of you for the the forehead to rest upon. Really let yourself breathe into your hips while thinking of creating space.

4. Supine Twist / Jathara Parivartanasana

Our daily perpetuating factors in life often leave us with uneven hips or shoulders or both. This leaves the rest of the body in limbo and often out of alignment. The Supine Twist helps us check in and provides a self adjustment.

Suggestions for Supine Twist:

Start by lying flat on your back, legs extended long. Hug one knee into your chest and gently take it across your body. Keep the knee close to the navel, like you would do as a fetus in the womb. Pay attention to your shoulders as they are the most crucial part of this stretch. You want to keep both shoulders flat on the floor. If one is lifting off, bring your knee back toward your chest and begin to experiment with different props. A bolster, block or a rolled blanket can all give you support under the knee. I also love a small cushion under the occipital ridge of the head where the top of the neck and head meet. This asana can be done on the ground, on your bed, or even with your massage therapist. Assistance in this position can feel absolutely divine.

5. Psoas Leg Dangler (similar to a One Leg Reclined Hero / Virasana)

This is my personal favorite. I spoke earlier about how long we typically work in a week. Now visualize yourself throughout your day. How much of that time is spent sitting in a chair? Working prolonged hours in a chair is not good for our bodies, and all sorts of problems can arise from this. The Psoas Leg Dangler allows the hips to open in the exact opposite direction that the coxal joint/hip joint has been flexed in all day.

Suggestions for Psoas Leg Dangler:

Lying down on a raised surface works best. I use my massage table, a bed, a counter, or a sturdy table. All of these options can accomplish the dangle effects. For added comfort, gently wrap a strap around the leg you are about to pull up toward your chest. This gives freedom from any neck strain. I also suggest keeping the elbows closer to the body instead of releasing unwanted energy by swinging them open to the side. Remember this is a hip opener, but it is meant to be kind. It is not about how flexible we are or are not. Let gravity pull the opposing leg toward the floor. Keeping a long spine, just let your body slowly open up with every new breath cycle.

To my yogi friends, try a modified hero’s pose with one leg bent under your bum and the other knee bent toward your chest while keeping that foot on the floor. Slowly make your way to your elbows, and eventually, if your knees allow it, down to the floor. Use blocks to help support the mid and upper back lay flat. Do not tilt the head back in this position. Keep your cervical spine long. Once you are secure gently lift the available leg closer to the chest and let the foot lift off the floor and grow closer to yourself. If extreme knee pain occurs please take yourself out of this position and try one of the modified gravity danglers.

6. The Reset Ball

Last but certainly not the least, there is a reset for the entire spine. This stretch creates space between each vertebrae, especially when thought is given to every breath. On each inhale, sip in new and expansive oxygen, allowing the body to be filled with new blood/new energy/prana—our life force. On the exhales give yourself permission to let go of all tension.

Suggestions for The Reset Ball:

I love this pose because it can be done on the mat, floor, massage table, or even in the comfort of your own bed. I do think harder surfaces tend to be more effective, but if your body needs gentle then please listen. Our bodies can be the best teachers if we just learn to listen after all.