Transformations
Fall, or Autumn, has always been a time of reset for me. A time to find routine again and establish new habits, after enjoying the lazy dog days of Summer. I also tend to take on or create new projects – maybe because I haven’t been a student in over a decade and don’t have a new school year to tackle. This year I am attempting a Mason Jar Herb Garden on the windowsill in the kitchen. Fingers crossed there’s enough sunlight. This time of year, the seasons also reset, so to speak, with Summer coming to an end and Fall beginning. This transition is marked by the Fall Equinox, falling on Wednesday, September 22 this year, when the hours of daylight equal the hours of darkness. This balance between light and dark creates a good day to reset ourselves personally. To take time to slow down and take a moment to take stock of everything you’ve done for yourself during the past few months. Allow everything you’ve done and all that you’ve learned from it to guide your personal reset. This may not lead you to where you think you should be but to where you need to be.
During this time of transition of the Fall Equinox and following with my Yin Yoga Animal theme, I felt Caterpillar Pose, Paschimottanasana or Seated Forward Fold, transitioning to Butterfly Pose, Baddha Konasana or Bound Angel Pose, would be fitting. Both are simple postures to come in with time to reset rest. Symbolizing new ideas, renewal and unpredicted outcomes, the Caterpillar teaches us to be patient, that things take time and the best is yet to come. Their lifecycle, time inside the cocoon, symbolizes transformation and limitless potential. Expressing the ability to pause and look inward, taking as much time as needed for self-work before emerging. Not necessarily as a new person but a renewed version of one's self. The Butterfly is a promise of good luck, health and joy. It teaches that everything happens in its own time and things that are slow to change can turn out beautiful. You have to trust the process and have faith things will work out as they are meant to.
Caterpillar Pose provides a stretch to both the spine and hamstrings while stimulating the kidneys. While in this posture both the heart and digestive organs massaged by the breath and compression because they are below the spine. Butterfly Pose provides a stretch to the low back regardless of how tight the hamstrings may be, as well as the inner thighs, groin and knees while increasing hip mobility. This posture stimulates the heart by improving circulation, abdominal organs, bladder and kidneys. As a grounding poses, both promotes calmness and have been known to help reduce fatigue and menstrual pain.
Coming into Caterpillar.
Start in a seated position with legs straight out in front. Knees can be bent as much as needed to be comfortable. Feet are flexed, toes point towards the sky.
Option to sit on a folded blanket or cushion.
Option to bend knees and place a folded blanket or bolster under.
Rising through the crown of the head on the inhale, and begin to fold forward over the legs, allowing back to round, on the exhale.
Hands come to rest on the legs or beside them on the earth.
Option to place a bolster under the torso, shoulders or head.
In a Yin Practice this pose is traditionally held for 3 to 5 minutes. Begin with 3 minutes and check in with yourself. How do you feel? Allow your body to stay in the pose longer if it feels good. Focus on your breath while holding the posture and let your thoughts go. When your body or mind feels ready, begin to come out of the pose.
Place palms on the earth beside the legs, if not already there. Begin to roll up through the torso slowly, pressing through the palms. Removing all props safely.
Once the torso is fully upright, give the legs a good shake, roll the shoulder forwards and backwards a few times and stretch the arms however feels comfortable.
Transitioning into Butterfly;
Come back into a seated position with the legs straight out in front, knees bent as much as needed to be comfortable
Option to sit on a folded blanket or cushion.
Bring the soles of the feet together as the knees bend outward. Allow the feet to come a comfortable distance from the body. Knees may lift off the ground.
Again, rising through the crown of the head on the inhale, and begin to fold forward over the legs, allowing back to round, on the exhale.
Hands can come to rest on the legs or beside them on the earth as the head hangs towards the heels.
Options to place blocks, bolsters or rolled blankets under the knees
Option to place a bolster under the torso.
Option to place a block between the feet to rest the head on.
If folding forward again is not an option within your body, you can come into Reclined Butterfly Pose, or Supta Baddha Konasana.
Come back into a seated position with the legs straight out in front, knees bent as much as needed to be comfortable.
Option to sit on a folded blanket or cushion.
Bring the soles of the feet together as the knees bend outward. Allow the feet to come a comfortable distance from the body. Knees may lift off the ground.
Rising through the crown of the head on the inhale, palms come to the ground beside the hips.
On the exhale begin to lie back slowly, coming on the forearms for support, coming to rest onto a bolster (lengthwise) or the ground.
As with Caterpillar Pose, in a Yin Practice Butterfly Pose, or Reclined Butterfly Pose is traditionally held for 3 to 5 minutes. Begin with 3 minutes and check in with yourself. How do you feel? Stay in the pose longer if the posture feels good within your body. Focus on your breath while holding the posture and let your thoughts go. Begin to come out of the pose when both mind and body are ready.
From Butterfly Pose
Start by placing palms on the earth beside the legs, if not already there. Pressing through the palms, begin to roll up through the torso slowly. Removing all props safely.
From Reclined Butterfly
Straighten the legs and roll onto your favourite side. Use the opposite hand to push the earth away to come into a seated position.
Once the torso is fully upright, straighten the legs and give them a good shake, roll the shoulder forwards and backwards a few times and stretch the arms however feels comfortable.
Both of these postures can also be done using the wall as a prop, with the legs up the wall.
Begin lying on the earth with the sits bones against the wall. Arms at sides, out in a “T” or in Cactus formation.
Option to place a cushion, bolster or folded blanket under the hips.
Starting in Caterpillar, legs come together straight up the wall. knees are bent as much as needed and feet are flexed so toes point to opposite wall.
Coming into Butterfly, soles of the feet come together as the knees bend outward. Allowing the feet to come a comfortable distance from the body. Knees may lift away from the wall.
Stay in each of these poses as long as feels good within your body. When ready to come out of the postures come into Caterpillar by bringing the legs together. Option here to roll to the side, allowing both legs to come to the floor together. Bring the knees to the chest to come into a fetal position. Or bring the knees to the chest first, then roll to your favourite side, into a fetal position. From here place the opposite hand onto the earth by the head, pressing through the palm and coming into a seated position. Give the legs a good shake.
Remember, change doesn’t happen overnight. Give yourself the gift of time and patience when it comes to making changes or transformations within. As well, where the change or transformation leads you may not be where you expected. Don’t stress, wherever you end up is probably where you need to be.