John and I love this pose, either taught at the beginning of our yoga practice or the end, because it is a great way to understand Yoga Sutra 2:46. Patanjali tells us that “a stable and comfortable pose is asana,” or, more precisely, asks us to “resolutely abide in good space,” yet many of us struggle with integrating sthira and sukha (stability and comfort) into our yoga practice. In our teaching, we find that integrating Yoga Sutra 2:46 with Supta Utthita Tadasana helps us experience these qualities, when paired with an understanding of, and connection to deep, diaphragmatic yogic breathing.
Breath is the key to calming us down, bringing us back to our center, and inviting us to abide in peace. Through the practice of yoga, we create a deep connection with ourselves through conscious breathing to integrate mind, body, breath, and our essence. When we take yoga classes, listen to the teachings, and relax the rhythm of our breath, we truly start the journey inward. We return to a space of calm, peace, and the ultimate nature of our mind.
When we practice diaphragmatic breathing, we awaken a powerful support system by using breath to unite mind and body. With the help of this supportive foundation, stability(effort) and comfort (ease) naturally emerge, inviting us to experience in both breath and asana—the balance between breath in and breath out, and strength/stability and flexibility/freedom – a balance between polarities. Thus, sthira and sukha work together to create an enduring state of harmony in all levels of being. Think of your asana practice as a space where you devote your full attention and energy to nourishing an intention (graceful quality) within your innermost self. Carrying that quality with you throughout your day, regardless of whatever comes your way, is the key to taking yoga off your mat and into every area of your life. “Resolutely abiding in good space” is the foundation for a rewarding yoga and meditation practice and a spiritually fulfilling life.
Join us as we take a journey into the pose Supta Utthita Tadasana where you will experience diaphragmatic breathing and the polarities of stability and comfort to bring you to a space of balance and a deeper internal awareness.
Supta Utthita Tadasana, also called the “Lying Full Body Stretch Pose” or “Supine Extended Mountain Pose,” involves stretching the entire body. Lying on your back, toes pointing down and the fingers stretching above the head, the asana offers many benefits:
Supports alignment and balance.
Improves posture.
Enhances flexibility.
Relieves stress and tension.
Boosts circulation.
Strengthens the core and legs.
Promotes better digestion by stimulating the core.
Enhances lung capacity by opening the chest.
Promotes better blood circulation by stretching the whole body and most muscles.
Helps calm the nervous system.
To Practice Supta Utthita Tadasana:
From Apanasana (knee to chest pose), lie on your back on your mattress and relax.
Breathe diaphragmatically. As you inhale, invite a deep slow breath through the nostrils and notice your belly gently rising toward the ceiling. As you exhale, exhale through the nose, and sense the belly falling toward your spine and mattress. Establish your diaphragmatic breath by practicing the breath 8-10 times.
As you inhale, extend your arms up over your head (see photo) and point your toes in the opposite direction to create length and space throughout your body—from your fingers to your toes. Tip your chin slightly to your chest to lengthen the back of your neck, resting the back of the head onto your mattress and observe the action (effort) from your fingers to your toes. Keep your toes pointed towards the end of the bed and the arms reaching toward the top of the bed, palms facing each other or the ceiling as comfortable. Continue to observe sensations occurring throughout your body. *If your arms do not reach comfortably over your head, use a pillow to support your arms as shown in photo. Otherwise, do not use the pillow.
As you exhale, stay in the pose, and allow yourself to completely relax (ease). Keep a soft gaze and allow the body to remain in the pose, arms overhead and legs parallel to each other.
Repeat, engaging as you inhale; relaxing as you exhale.
Repeat 4-6 times.
Pause to observe your body, breath, mind, and essence, considering how you experience the difference between sthira (effort) and sukha (ease) in this practice.
Begin to move your fingers and toes to release from the pose.
Supta Utthita Tadasana is an ideal pose to use to Wake Up with INTENT! We deepen our experience of the practice when we can observe how it works collectively. Practicing Supta Utthita Tadasana utilizing yogic diaphragmatic breathing while exploring the balance between sukha and sthira, we begin to understand that harmony lies in the balance.
Namaste
Jeanne Adams