Reclined Butterfly: The Butterfly Dream

Yin and Yang now is mostly understood as Sun and Moon. A day consists of day time and night time. In nature, after the sun is sets, the moon rises. Practicing Yin yoga is to cultivate the Yin side of our selves, and it’s “a quiet practice”. Holding in the position, we can close our eyes, quietly listen to our body, listen to our breathing, and listen to the voice within our heart.

According to Paul Grilley, Yin yoga “is not just another brand name of yoga postures, but the expression of theories derived from Chinese medicine and Taoism.” And one of the leading figures of Taoism is Zhuang Zi.

Zhuang Zi (Zhuang Zhou) is known for his unconventional attitude towards death. He looks at life and death as a natural process like the sequence of the four seasons. Thus, when his beloved wife passed away, he was singing and hitting a drum instead of crying. When people question his behavior. He says, “To go about crying while she is in the  abode of the universe would be for me to declare that I am ignorant of the laws of nature.” Lamenting death is like lamenting the season change from summer to autumn.

Zhuang Zi writes about his famous dream – The dream of a butterfly. One day, Zhuang Zhou was dreaming that he became a butterfly, flying freely and happily. When he woke up, he wondered if it’s the butterfly in his dream or he is in the butterfly’s dream. Of course, he didn’t contemplate too much about who was the dreamer. He knew if he was stuck in worldly material duality, he would be entangled in the web of his own mind. Zhuang Zi sees the duality but is not caught in it. Thus, the attitude he looks at life and death with is all about Qi (energy). And he tells us, “Birth is gathering of Qi, death is dissipating of Qi.” Human beings as well as the whole universe, are merely Qi and its form’s transformed.

The pose Reclined butterfly is similar to the pose Butterfly. However, changing the form from sitting to recline makes a difference. First, the reclined position takes the pressure off the lower back. Second, our chest is opened up and can create more space for breathing. Third, with props placed for support of a needed body part, such as a block under each knee, it becomes a restorative pose for rejuvenation. 

Enjoy the practice!

Notes:

1. Paul Grilley, Yin Yoga: The Foundations of a Quiet Practice, DVD (Pranamaya, Inc., 1993)
2. Paul Grilley, Yin Yoga: Outline of a Quiet Practice (Ashland, Oregon, White Cloud Press, 2002)
3. Zhuang Zi (Beijing: Peaceful Press, 2004). 庄子，中国和平出版社

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Yin Yoga: Cultivate the wholeness of the heart

Viewed from Earth, the sun rises and sets. As the sun moves, day changes to night. From the apparent sun’s movement, the shining sun manifests on Earth as two appearances: Yin and Yang.

Yang: daytime, the sun is visible.

Yin: nighttime, the sun is invisible.

Like the sun dominating life on Earth, the heart is the monarch of the body. Be aware that the Chinese character “heart (Xin)” not only refers to the physical organ heart but also refers to the mind. And the health of the heart cannot be achieved by (Yang) physical cardio exercise alone but also needs the (Yin) stillness of the mind. Anyone who has had the experience of being sleepless at night will know the importance of quieting the mind. Yin yoga practice helps us explore ways to settle down and be calm.

As we know, instead of the sun’s movement, day and night are caused by the Earth rotating on its axis. Similarly, we cannot expect the restless mind to naturally settle down by itself. The heart-mind (Xin) corresponds to the element fire and has the characteristic of being upward and flickering like the fire. We, ourselves, need to do the initial work to calm down. Yin yoga is practiced without noticeable movement, but it’s not necessarily passive. During a long holding pose, we guide our mind to our chosen direction—to settle down. It’s a proactive process, even though it’s invisible to others.

One way to quiet the mind is through mindfulness breathing, which we have mentioned in Yin Yoga: What we can do while holding the pose. Besides mindfulness breathing, we can also practice loving-kindness (Metta), an ideal exercise for both the heart and mind. The practice of loving-kindness is simple: reciting Metta verses in mind, putting the whole heart into the verses. The following verses are from Biff Mithoefer The Yin Yoga Kit: The Practice of Quiet Power, my favourite verses.

May I be free of fear and harm
May I be happy just the way I am
May I be at peace with whatever comes 
And may I learn to live gently in the softness of my own heart. 

May all my family be free of fear and harm
May they be happy just as they are 
May they be at peace with whatever comes

And may they live gently in the softness of their own hearts. 

May all beings be free of fear and harm
May we be happy just as the way we are
May we all be peace with whatever comes  
And may we all live gently in the softness of our own hearts. 

A complete day consists of both daytime (Yang) and nighttime (Yin). A whole healthy heart includes a strong physical heart that is active (Yang) and a trained mind that is capable of quiet (Yin). Cultivate the wholeness of the heart, for a vibrant day and a restful night!

Note:

Biff Mithoefer, The Yin Yoga Kit: The Practice of Quiet Power (Rochester: Healing Arts Press, 2006), p77 -78.

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Hatha Yoga and Its Classical Posture Practice

In the Yoga Sūtra eight limbs of yoga are explained, and āsana is the third limb. The word āsana means “sitting in various postures, seat in general, a posture.” However, the Yoga Sūtra doesn’t mention too much about āsana. Later, asanas are described in more detail in the Haṭha Yoga Pradīpikā that dates from the fifteenth century. 

The HaṭhaYoga Pradīpikā gives descriptions of 15 asanas, and the asanas that we are practicing now in a yoga class, such as Gomukhasana (Cow Face Pose), Veerasana (Hero Pose), Kurmasana (Tortoise Pose), Matsyendrāsana (Seated Spinal Twist Pose), Paścimottānāsana (Seated Forward Bend Pose), Śavāsana (Corpse Pose), and Simhasana (Lion Pose) are explained in the Haṭha Yoga Pradīpikā. Maybe that is why when we practice asanas, it’s considered to be practicing Hatha yoga. Nevertheless, the Haṭha Yoga Pradīpikā doesn’t mention any standing postures at all. Rather, postures that are usually used for meditation, such as Siddhasana (Accomplished Pose) and Padmasana (Lotus Pose), are on the list.

According to the Haṭha Yoga Pradīpikā, practicing āsana and prāṇāyāma helps to cleanse the impurities in the body, which leads to a clear path for energy (prāṇa). There are three energy channels (Nāḍī) that are good to know about: the left channel Ida, the central channel Sushumna, and the right Pingala. And T. K. V. Desikachar tells us that Ida is also named ha, and Pingala as ṭha. Ha and ṭha make up the word Haṭha, and Haṭha yoga is “yoga in which the aim is to unify the two energies of ha (the left) and ṭha (the right), and merge them into sushumna in the centre of the spine; the merging of prana and apana into the centre of the body, at the heart.” Here, prana and apana refer to prana-vayu and apana-vayu, which are forms of vital energy (prāṇa).

Let the āsana practice, the practice of Haṭha Yoga be an integration of physical posture with the cultivation of the breathing. For example, while practicing the Seated Forward Bend Pose (Paschimottanasana), as suggested by T. K. V. Desikachar, we can start the practice dynamically by breathing in and stretching arms overhead, breathing out, and folding forward a few times. After the dynamic preparation, we hold the posture for a few breaths.

Seated Forward Bend Pose (Paschimottanasana) stretches the back of the body. T. K. V. Desikachar points out that this asana means not only to stretch the muscles but also to work within, at the energy level. If our body is tight, allow our knees to bend. We feel the energy flow at the back rather than forcefully stretching both the leg and back. This pose, known as the Caterpillar in Yin yoga, works at the bladder meridian, the energy pathway that runs along the spine and the back of the leg. Either in a regular yoga session or a Yin yoga session, practice this classical asana to understand prāṇa, the energy, as well as Nāḍī, the energy channels!

When we look deeply at an asana, we will discover more interesting aspects of the asana, and layers of the body will unfold to us. We will understand more about yoga as well as our own bodies. The exploration of an asana will give us insight into ourselves. Enjoy the exploration!

References:

1. B.K.S. Iyengar, Light on Yoga Sūtras of Patanjali (London: Thorsons, 2002).
2. Sacred Texts, Haṭha Yoga Pradīpikā
3. T.K.V. Desikachar, The Heart of Yoga: Developing a personal practice (Rochester: Inner Traditions International, 1995).

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Caterpillar: A Practice for Detoxification and Nourishment

Caterpillar is the Yin yoga form of Paścimottānāsana (Seated Forward Bend Pose). To practice Caterpillar, we extend both legs in front and fold forward with the back rounded and head relaxed. A regular and skillful practice of Caterpillar gives us a two fold benefit: detoxification and nourishment.

First, the caterpillar pose activates the longest meridian in our body, the bladder meridian. This meridian begins at the inner corner of the eye, crosses the top of the head, descends along the spine, and then continues to the outer side of the little toe. The bladder corresponds to the element water, and the bladder meridian holds the largest detoxification channel in the body. A blocked bladder meridian is like a clogged sewer where waste water and toxins cannot drain, which will tend to lead to many physical ailments. Caterpillar pose helps to open up the bladder meridian, allowing Qi (energy) and blood to flow in this meridian smoothly.

The release can be enhanced by massaging the acupuncture point of the bladder 40 (Wei Zhong) while holding the Caterpillar posture. Bladder 40 is located directly behind the knee cap, in the depression of the knee. This is the point where dampness and heat gather in the bladder meridian and the flow of energy is easily blocked. Blockages can cause back problems. Tension and stiffness in our backs can be relieved by gently pressing on the point with our fingers (watch the video demonstration below).

Second, practice caterpillar pose in the sun to nourish yang energy. The bladder meridian is a yang meridian, and sunbathing replenishes the yang energy in our body with nature’s solar energy (yang qi). The abundance of yang energy protects us from external influences such as cold and wind, as well as calming the mind.

The bladder meridian is not only the longest meridian, but it also has the most acupuncture points in our body. On the back, there are points on this meridian that are connected to internal organs. As impurities are removed from the energy channels, the energy (yang qi) in the bladder meridian flows like a river, and the yang qi nourishes all these internal organs, just as the river nourishes the areas along its path. Be conscious of the time you spend in the sun. Back sunbathing is recommended in the Fall, before 11 am or between 3 pm and 5 pm.

Detoxification promotes nourishment , and nourishment makes detoxification easier. Practice the Caterpillar with patience, and transformation can happen!

References:

1. Stefanie Arend, Be Healthy with Yin Yoga: The Gentle Way to Free Your Body of Everyday Ailments and Emotional Stresses (SHE WRITES PRESS, 2019).
2. Lin Wan-jun (林婉珺), Seasonal Adjustments for Wellness: Suggestions from a Chinese Medicine Practitioner [女中醫的24節氣美麗調養], Hong Kong: Enrich Publishing Ltd. 香港 : 天窗出版社有限公司, 2016.

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Dwelling in the Moment, Experience the Stillness of Time

In the 15 poses that are described in the Haṭha Yoga Pradīpikā, śavāsana is the pose that is applied the most in a yoga class. Lying on the floor with arms by the sides and feet apart, each yoga class finishes with śavāsana, the Corpse pose, to relax and give time for the body to restore. Obviously, only the physical form of the Corpse pose alone cannot lead us to relax. Otherwise, those who try to settle the mind while trying to fall asleep or those who suffer from insomnia will definitely like to do śavāsana every night. In a yoga session, śavāsana is usually practiced with a guided relaxation, such as a body scan by the instructor, so our mind has an anchor and can lead us to relax. 

To relax and rest in peace when there is no instructor to guide us, we need to learn to help ourselves. The Corpse pose is not an active physical exercise. Rather, it requests that we work on our minds. And the Haṭha Yoga Pradīpikā IV-29 says, “Mind is the master of the senses, and the breath is the master of the mind.” Mindfulness breathing can be a way to bring calmness to our minds. Mindfulness breathing is simply observing our own breathing. When we are breathing in, we know that we are breathing in; when we are breathing out, we know that we are breathing out. Focusing on breathing lets us actually dwell in the moment and starts the connection with ourselves within—the inside that only we can see.

A corpse won’t take anything in. In the Corpse pose, our body is not moving, and our mind can imitate a corpse not taking anything in by focusing on breathing. We simply observe the breathing, not trying to change it or taking in judgements, worries, or wishes. We observe our breath in, our breath out, and the pause between breath in and breath out. We don’t have to try to look for peace and calm, as any expectation will actually prevent us from relaxing. When the mind dwells on the breath, peace and tranquility naturally can come to us.

Yoga is not necessarily for pretzeling the body; it can be as simple as lying on the ground like a corpse. Physical strength goes away with age, disease, or stress. Don’t let inner strength go when the physical body doesn’t function well! Consider śavāsana as a mental exercise when the body is not moving, like a corpse. Let the Corpse pose be a time to understand how to lead our minds in the direction we would like them to go, either relaxing or being calm instead of wandering like an uncontrolled wild horse. Practice the basic breathing awareness exercise in the stillness of śavāsana and experience the stillness of time!

There are times when we cannot rely on anyone but ourselves; there are times when we have to take refuge in ourselves. May śavāsana, the most prarcticed pose in a yoga session, be a pose to transform our yoga practice from focusing on the physical body to focus on the mind. Be with our breathing and dwelling in the moment, the moment that brings peace and calm!

References:

1. Sacred Texts, Haṭha Yoga Pradīpikā
2. Thich Nhat Hanh, Awakening of the Heart : Essential Buddhist Sutras and Commentaries (Berkeley, CA: Parallax Press, 2012).

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Yin Yoga: Enjoy the Stillness

Yin and Yang is a relevant concept as the yin-yang symbol shows that there is yang inside yin, and yin inside yang. When we start practicing Yin yoga, we don’t have to rigidly force ourselves to stay in the posture without moving the body. Instead, focus on maintaining a stillness of mind.

In our body, the upper part is regarded as yang, and the lower part of the body is regarded as yin. If holding the pose for three minutes seems too long, we can keep the yin part, the legs in position and change the upper body position when we need to. For example, in Deer pose, while both sitting bones are touching the ground, the upper body can stay upright, fold forward, or twist and look back.

In addition to varying the upper body, we can also let the mind anchor on mindfulness breathing with visualization and create a pleasant image for ourselves. While the mind is actively focused on breathing, we will find satisfaction in stillness. The following verses are from Zen master Thich Nhat Hanh that I used for Deer pose practice.

Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.

Breathing in, I see myself as a flower. Breathing out, I feel fresh.

Breathing in, I see myself as a mountain. Breathing out, I feel solid.

Breathing in, I see myself as still water. Breathing out, I reflect all that is.

Breathing in, I see myself as space. Breathing out, I feel free.

By changing the positions of the upper body (yang), the body sensations will change, and this helps us to stay alert. At the same time, mindfulness breathing with a simple visualization helps us nourish the moment of tranquility (yin). Bring together Yin and Yang and enjoy the stillness!

Notes:

1. The Blooming of a Lotus : Guided Meditation Exercises for Healing & Transformation / Thich Nhat Hanh ; translated by Annabel Laity (Boston : Beacon Press, c1993), p23.
2. For details on how to get into the Deer pose, visit https://yinyoga.com/yinsights/deer/

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Yin Yoga and Meridian Patting

Mountains and rivers have a Yin side and a Yang side.

Our body also has Yin and Yang sides, and the inside of our legs is considered Yin. There are three Yin meridians of the foot that go from the foot to the torso. These three Yin meridians of the foot are:

• Kidney meridian 
• Spleen meridian 
• Liver meridian

Stimulating meridians helps to improve overall health, and Yin yoga and tapping are two ways to stimulate meridians. By holding the pose for a long time, Yin yoga stretches the tendons and ligaments, and enhances Qi flow in meridians. By using hands to follow the course of meridians, tapping releases the blockage that can cause pain, and leads to the stagnant Qi and blood flowing smoothly.

I like to do some patting before or after Yin yoga practice to promote the flow of Qi and accelerate blood circulation. Dragonfly pose in Yin yoga is performed with legs apart; it stretches the inner thighs, and the three Yin meridians of the foot running up the inner thighs. We can start the Dragonfly pose in a seated position with our soles of feet together. Pat the inside of legs using cupped palms or loose fists, from the ankles all the way up to the groins. Repeat 3-5 times or until we feel slightly warm. After patting, extend legs to the sides then stay in the pose for three minutes in stillness. Inwardly, practice mindfulness breathing or loving-kindness.

Patting guidelines:
1. Follow the course of the meridians.
2. Relax the whole body while applying smooth and rhythmic patting.
3. Patting force should be able to penetrate deep into the skin but should not be painful.
4. Patting is for illness prevention and maintaining health. Consult a doctor before tapping if you already have a disease.
5. If pores appear red on the skin, it is recommended to wait until the redness in that area has receded before continuing to pat.

Clear the pathway towards well-being with Yin yoga and patting. Feel good inside and look good outside. Be well!

Notes:

1. The Wall Map of Standard Meridians and Points of Acupuncture and Tuina (The Jiangsu Science & Technology Press, 1997).
2. GuangDong Provincial Hospital of Chinese Medicine, Chinese medicine experts reminder: Patting meridians correctly for health-care.

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Yin Yoga: What we can do while holding the pose

For most people, yoga is considered a physical exercise, an asana practice. Seating meditation, the primary form of yoga practice, has been separated from yoga. If you like to do meditation but feel it is hard to sit still, then Yin yoga can be an approach to start to settle down. Yin yoga has a lot of hip-opening poses, which also physically prepare us for sitting meditation.

Yin is a Chinese concept, and it’s always mentioned together with Yang. Yin and Yang are two sides of the same phenomenon. As mountains and rivers have two sides and naturally present these two sides in harmony, we also have the potential to balance the action and stillness side of our nature, to demonstrate equilibrium in life.

While fitness yoga is regarded as the Yang style of yoga, it usually moves from pose to pose, and standing poses are a big part of the exercise; Yin yoga holds poses for 3-5 minutes, and most poses are done on the floor, seated or reclined.

We can practice the Yin yoga pose Butterfly and see how we feel. Sit on the floor. Place feet in a comfortable position with the bottoms of feet together. Hands on the floor, or holding ankles. Move the pelvis forward. Start by staying for one minute and gradually work towards three minutes.

If we are used to moving around in fitness yoga, holding poses without moving can be challenging. We might feel restless or irritated. We want to do something! There’s one thing we can do: observe! Observe the feelings, observe the breathing, and observe the relationships between our feelings and the flow of Qi (breath, energy). An expression from traditional Chinese medicine says: “Anger drives Qi to flow upwards; joy slackens Qi; sorrow exhausts Qi; fear makes Qi sink; fright disorders Qi; contemplation binds Qi.” These feelings effect the flow of Qi.

After the observation, we can use conscious breathing to settle down and find stillness in ourselves. Reciting the following verses from Zen master Thich Nhat Hanh is a simple way to stay in the pose and be calm.

Aware of a feeling present now, I breathe in.
Smiling to this feeling, I breathe out.

Practice Butterfly again for 3 minutes, pay attention to breathing, manifest the Yin side, the stillness side of yourself.

Notes:

1. 「怒則氣上，喜則氣緩，悲則氣消，恐則氣下，寒則氣收，炅則氣泄，驚則氣亂，勞則氣耗，思則氣結」Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], chapter 39, Discussion on Pains [舉痛論]; translated by Li Zhaoguo (Xi’an: World Publishing Corporation, 2005), p480.
2. The Blooming of a Lotus : Guided Meditation Exercises for Healing & Transformation / Thich Nhat Hanh ; translated by Annabel Laity (Boston : Beacon Press, c1993), p94.

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Be Well Now

According to the National Wellness Institute, wellness can be considered to have six dimensions: physical, social, occupational, emotional, intellectual and spiritual.

The concept of different dimensions expands the view of wellness. Since these dimensions are interdependent and interconnected, the tools to enhance wellness mentioned in one dimension can be applied to any other dimension.

Physical 

When we were requested to put a mask on because of Covid-19, how many of us suddenly realized that the primal need for wellness is breathing freely, and breathing well? Conscious breathing can replenish energy to our body more efficiently. It’s simple, just be aware of the in-breath and out-breath. Also, for physical wellness, regular physical exercise is required. Any kind of exercise, just do it regularly.

Practice Breathing exercise Now!

Social 

Do we have to be talkative to be socially well? Sometimes we prefer to stay with a quiet person rather than a chatty one. To be socially well, basic etiquette is one aspect, and the aura of a person’s energy field is also important. The aura may silently invite or reject others when we connect with people. It comes from what is actually inside the heart and mind. Metta practice, loving-kindness meditation, can be a way to radiate the best part of our hearts and promote social wellness.

Practice Loving-kindness Now!

Text by Biff Mithoefer The Yin Yoga Kit

Occupational 

If in the social dimension we work on contributing towards the surrounding environment, then in the occupational dimension the direction is different. We look at how the surrounding environment affects us and how we deal with this.

Besides the financial concern, the workplace atmosphere also has an impact on our occupational wellness. The atmosphere of the workplace is not created by one individual, and a lot of the time we won’t be able to change it too much. What do we want to do, need to do and actually can do? We need awareness to answer this question. Practicing mindfulness can increase awareness and enable us to find the balance between satisfying our personal needs and collaborating with others.

Emotional 

As Covid-19 lingers, we might notice how difficult it is to be emotionally well. Some of us experience negative emotions such as fear, loneliness, anger and sadness more than usual, and this can lead to physical and mental illness. We need to express our feelings and manage feelings in an appropriate way. Tapping, also known as EFT(Emotional Freedom Technique) can be one of the tools to cope with emotions.

Intellectual 

To be intellectually well is tricky. We know we need to expand our knowledge and skills to enhance intellectual wellness. So, how do we expand our knowledge and skills? With an open mind or closed mind? Even though the answer is obvious, it’s easy to say but difficult to do. For example, if I am keen about natural path healing, I won’t be interested in modern medicine; or vice versa, if I believe in modern medicine I won’t look for information about folk medicine. A mind with a preference can make us think inside the box and we are not even aware our mind is narrow.

We need to be able to think outside the box and be creative. No matter how well a method works, remember things change all the time. By developing a variety of interests, practicing mindfulness and recognizing the nature of impermanence can help us to prevent and step out of fixed thought patterns. Have fun exploring!

Spiritual 

A Chan(Zen) story tells us, Chan is “When we sleep, we sleep; when we eat, we eat”. Chan reminds us to be present, to let go of skills and knowledge, to forget about varied dimensions, and simply just live life. 

May you breathe well

May you eat well

May you sleep well

May you be well 

Walking on the path, may we meet each other with a smile.

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