Reflections
For me, the month of November is a time of reflection. Time to look back at everything I have accomplished as well as the experiences I have had and what I have learned in the previous year, both about myself and life. Many people do this in December but I find this month to be a busy time with the holidays. November seems to be the calm before that storm, so to speak, for me. During this past year I have found it more of a struggle to focus on the positive aspects than the negative. Though, it is during the rough or hard times that I find we learn more about ourselves. These uncertain times of the past year have been hard for everyone, myself included, for many reasons. And I have definitely learned more about myself than I have in previous years.
This time of self reflection is usually prompted by November 11, Remembrance Day, when we honour those who have served and continue to serve for our country during times of war, conflict and peace. At 11a.m., the 11th hour of the 11th day of the 11th month we take a moment to remember and reflect on these brave men and women and the freedoms their sacrifices have allowed us to have. This date and time marking the end of World War 1 in 1918. Though it may not feel like we have all our freedoms this year, with the pandemic still present worldwide, I still feel fortunate to live in Canada.
Virasana, or Hero Pose, is a seated pose commonly used as an alternative to Padmasana, or Lotus Pose. Meditation and pranayama practices can take place easily in either of these postures, preference being to the individual practicing. Reflection being a common activity following both of these practices. This is a very grounding pose with the focus being on the legs, knees and ankles. Therefore, Virasana, or Hero Pose, is associated with the root chakra. When in balance this chakra promotes a sense of stability, safety, security, prosperity and patience among others. This creates a sense of calm within the mind and body which helps allow the mind to clear in preparation for a meditation or pranayama practice. As well, in Sanskrit “Vira” means warrior, hero or champion. Therefore, I felt this was a fitting pose to focus on in November. And, of course, this posture also has benefits for runners.
This seated posture has benefits for both the lower and upper body. Although, precaution must be taken if you have or have had any knee, ankle or foot injuries. If so, consult a Doctor before coming into this pose. Well known for the stretch, that some may consider to be intense, throughout the quadriceps, or thigh muscles, the knees, ankles and feet. This stretch helps to increase blood flow or circulation in the legs which helps reduce the formation of cramps if practiced prior to a running or other physical activity. When practiced afterwards it helps to cool the legs and feet. The stretch the ankle receives, which can be lessened with modifications (see below), helps to strengthen the arches in the feet. While in this pose digestion is improved and relief can be found for the symptoms of gas. Upper body strength increases as more time is spent in Virasana or Hero Pose. This allows posture to improve and the spine to stretch. Thus, leading to increased mental focus and therefore longer meditations. Which could possibly result in deeper thoughts and reflections afterwards.
Please consult your Doctor before coming into this pose if you have or have had any knee, ankle or foot injuries.
To come into Virasana, or Hero Pose, start in table top.
Pressing palms into the mat; shoulders stacked over wrists and hips stacked over knees. Back is neutral.
Begin to bring the knees together and allow the feet to come apart until they are slightly wider than the hips.
Uncurl the toes and press the tops of the feet into the mat.
Options here to modify by placing a rolled up or folded blanket under the ankles and feet to reduce the intensity of the stretch.
Begin to slowly lower the hips down to mat, between the ankles.
Option here to modify by placing a bock or bolster (or both) under the hips to bring the ground to you.
The upper body comes up and shoulders roll down and back. The chest is opens as the spine stretches, rising through the crown of the head. Chin stay slightly tucked.
Palms can come to rest on the knees or the thighs, wherever is comfortable, facing up or down. Allow the gaze to soften or the eyes close gently.
Choosing to stay here or, only if hips are on the mat, choosing to come into Supta Virasana or Reclined Hero Pose, also known as Saddle Pose
*This modification will stretch the psoas muscle which is quite large and will need to be warmed up before coming into this variation of the posture. Gentle lunges are recommended as well as progressing into the full pose slowly with the use of props.
Start by placing hands on mat behind the body with fingers towards hips. Begin to slowly walk the hands away from the body, allowing the torso to lower to the mat. Stopping as soon as the knees begin to lift off the mat.
Come to rest the shoulders on something supportive, that wont move with the added body weight. A bolster propped up with blocks to the proper height to allow the knees to remain on the mat works well.
Making sure the neck and head are well supported. Allow the arms to rest on the floor beside the torso with palms facing up. Again, allow the gaze to soften or the eyes close gently.
Once you are comfortable in the posture, despite the stretch you may be feeling in the feet, ankles, thighs or hips (if in Supta Virasana or Reclined Hero). Take a few deep breaths in through the nose and exhaling through the mouth. Begin to clear your mind and start your meditation or pranayama practice.
Once this practice is complete, come out of Supta Virasana or Reclined Hero safely by engaging the core and beginning to press the palms into the floor. Use the arms to push back up to of Virasana or Hero Pose. Then place the palms onto the mat in front of the knees. Lift the hips and come back to table top. From here, come to a comfortable seated position by bringing the hips to the mat on one side of the legs. Bring the legs out in front and give them a shake, or whatever the body is craving and feels good.
Make sure to have some form of writing material near by, a journal or paper and a pen or pencil, in case you wish to record your thoughts and reflections post practice. Probably should have mentioned that at the beginning of this, my apologies!
Personal Note:
I will be honest I have struggled with both meditation and pranayama practices since being introduced to yoga almost a decade ago. It wasn’t until this past year I was able to find the space to be able to do either successfully. With the uncertainty of the pandemic and being an essential worker in my full-time career, I have never felt as much anxiety in my life as I did these past 10 months. I found myself turning to pranayama practices that I’ve learned over the years to help calm both my mind and body as well as to lower the anxiety I was experiencing. This allowed me to be able to work with the new challenges created by this “new normal” we now live in with confidence. My meditation is still a work in progress but I have faith it will come in time.