The myth, mysticism, and messages of the wild kingdom.
Part 2: How Animal-Inspired Yoga Can Transform and Transcend: Aves ~ Birds.
There is an otherworldly appreciation for birds. Often the divine messengers, they’ve appeared in a vast collection of cultural mythology as consorts and transports of gods and goddesses since the beginning of time. From the epitome of grace to the fierce laser-like strike, they perch in the treetops and soar through the sky. Timelessly, the winged ones captivate us with feathered magic.
We dutifully set out feeders, go on nature walks, and get out the Sibley Guide to Birds just to understand more about them. Yet, what can they teach us about ourselves? What would we do and know with a bird’s eye-view of the world?
When we come to the mat, we’re initiating so much more than a stretch or a movement only for the sake of the body. It’s an initiation of relationship; to ourselves, each other, the environment, and the divine. Yoga at its deepest level becomes more than a series anatomically directed movements, it’s a vehicle toward self-realization. The complete practice guides us toward an understanding of who we are, what we want, and how we can contribute. Ultimately it brings us to a confident knowing of our own place in the universe. Then, we can exchange all of the struggling and striving to claim our place of peace.
As we deepen our engagement with a pose, we can derive meaning though it’s myth and symbolism. Moving into the energy, we go into our own self-inquiry as reflected in it’s message.
Warm up the with some prep poses, release the body with some counter poses and you have yourself a yoga practice! Give some time at the end with your journal and let the words flow.
Eagle Pose-Garudasana
Gah-rue-DAHS-ana
Starting Position:
Start in Tadasana. Stand with feet together, arms at your sides.
Eagle Pose Setup:
Bend your knees like you’re moving into chair pose. Shift your weight to your right foot.
Cross your left leg over your right thigh. Hook your left foot around your right calf, if possible. Let the left foot rest next to the shin or even ankle as another option.
Begin to work your balance.
Arm Positioning:
Extend Your Arms: Stretch your arms straight forward, parallel to the ground.
Cross Your Arms: Cross your right arm over your left at the elbows.
Wrap Forearms: Bend your elbows and draw the forearms toward each other as much as possible. You may then opt to fully wind the arms so the hands touch- palms facing each other.
Lift Elbows: Raise your elbows to shoulder height, keeping your shoulders relaxed down from the ears.
Deepening the Pose:
Find an inner-lifting from navel to heart.
Balance and Focus: Find a focal point (drishti) on the imaginary horizon to fix the gaze. Relax the jaw and brow. Play with balance.
Holding the Pose:
Maintain the pose for 30 seconds to 1 minute, or as long as comfortable.
Focus on relaxing your hips, lower back, and inner thighs.
Releasing the Pose:
Unwind your arms and legs, returning to Tadasana.
Take a few moments to breath with the after-effects of the pose, noticing thoughts and sensations.
Repeat on the Other Side: Switch legs and arms, repeating the same steps.
Preparatory Poses: Cow face Pose, Reverse Namaste, Butterfly pose, Chair, Yoga mudra
Counter Poses: Puppy pose, Wide Legged Forward Fold, Bridge, Supported Fish, Sphinx
Contraindications: Consult a physician before engaging in any movement practice and avoid this pose if in the 3rd trimester of pregnancy or have has a recent injury in knee, ankle, shoulder, elbow, or hip. Be moderate if you suffer from arthritis or osteoporosis.
Symbolism: The eagle can represent an expanded vision with panoramic perception. With a heightened and sharpened view of things great clarity is gained. Focus can become more single-pointed toward a goal or target. Insight comes both through soaring to the zenith to reach greater heights and freely riding currents in order to find flow. Eagles denote a visionary spirit and the healing balance of nature.
Inquiry: Can I let go and trust the currents to take me where I need to go? What is my singular aim at this moment? Can I see clearly what needs to be seen? How and when does my aggression manifest? What is my greater vision for this moment?
Keywords: Soaring, Visionary, Keen, Power, Piercing, Precise, Targeted, Illumination, Accuracy, Majestic, Aggression.
Message: (Ted Andrews) “ New vision will open… (we) must learn to see opportunities and snatch them up as they arise. A willingness to seek out the true emotional aspects of oneself…and by doing so rediscover the lost child and awaken a higher sense of purity, passion, creativity, healing, and spirituality.”
Pigeon Pose- Ardha Kapotasana
ARE-duh-kah-po-TAHS-ana
Starting Position:
Start in Downward-Facing Dog or begin on all fours in tabletop position.
Contract the torso to transition: From downdog round the spine as if curling through plank pose or from tabletop curl through cat pose.
Position Your Legs:
Bring Right Knee Forward: Move your right knee toward your right wrist, externally rotating the leg and lower the right shin to the floor, moving it forward beyond the hips. Your right ankle is angled under of your left hip. The right knee is resting next to your right wrist. (The angle of the front leg looks like an tilted greater than sign >.)
Extend Left Leg Back: Stretch your left leg straight back, with the top of your foot to the floor, while the right leg is angled forward.
Adjust Your Hips:
Square Your Hips: Align your hips so they are level. Use a block under the right glute if needed to support your hips.
Deepening the pose: Lower the Torso. Inhale and lengthen your spine, then exhale and fold your torso over your right leg. Lower down to rest on your forearms or support yourself collar bones wide, chest open with arms extended under the shoulders.
Breathing:
Breathe evenly and steadily. Feeling the breath expand through the back ribs.
Focus on relaxing the hips with each exhale.
Holding the Pose:
Maintain this position for 5-10 breaths or stay as long as comfortable.
Let the hips to slowly open. Be mindful of any sensations in the front knee and any need to modify.
Release the Pose:
Press your hands into the floor, engage the core and lift the torso. Return to hands and knees.
Rest in Child's Pose for a few breaths.
Repeat on the Other Side: Bring your left knee forward and repeat the steps on the opposite side.
Preparatory Poses: Happy baby, Wind-relieving pose, Janu Sirsasana, Cobra Rolls, Cradle
Counter Poses: Extended child, Windshield wipers, Virasana, Knee hug, Rabbit, Eagle
Contraindications: Consult a physician before engaging in any movement practice. Avoid this pose if there is an injury to the spine, shoulders, hips, knees, or wrists. Avoid if there is acute back pain, and if pregnant or menstruating.
Symbolism: Pigeons are the great messengers to guide us homeward. It symbolizes a need to return to the security and love of home. There is a call to come home to ourselves, if we have gotten lost in life. It’s time to remember our love of the nest and the nurturing that it delivers to our soul. Connecting to our roots can replenish and restore.
Inquiry: Have I forgotten my roots…morals, values, foundation? What wisdom could I retrieve from my lineage? What positive traits and lessons did I received from my family? What in my life are the touchstones that bring me home to a feeling of myself? What do I need in this situation to let me feel at home in my skin?
Keywords: Home, Roots, Security, Remembrance, Discoveries, New possibilities.
Message: (Ted Andrews) “ Pigeons will huddle together during a storm. If there are storms in your life, huddle with your family- biological or otherwise. There will be safety and security in that activity. Remember that pigeons remind us of the possibilities, real and ideal, associated with home and family.”
Stork Pose- Saaras Pakshi Asana
SA-ras-pak-shi-AHS-ana
Begin in Tadasana:
Stand tall with feet hip-width apart, arms at your sides, and weight evenly distributed on both feet.
Shift Weight:
Transfer your weight onto your left foot, rooting firmly into the floor.
Slowly lift your right knee up to hip height, keeping your left leg straight and strong.
Engage a gentle lift at your abdominals to feel the the right leg root into hip.
Position Arms:
Extend your arms out to the sides at shoulder height, or place your hands on your hips for stability.
Head Position:
Keep your neck long and gaze slightly upward or forward.
Hold the Pose:
Hold the position for 15 to 30 seconds.
Breathe deeply and steadily, focusing on an expanding and deepening inhalation.
Release the Pose:
Gently lower your right foot back to the ground and return to Mountain Pose.
Repeat on the Other Side: Shift your weight onto your right foot and lift your left knee, repeating the steps on the opposite side.
Preparatory Poses: Mountain pose, Tree pose, Low lunge, Hip circles, Plank, Volcano.
Counter Poses: Rag doll, Warrior I, Downdog, Warrior III, King dancer.
Contraindications: Consult a physician before engaging in any movement practice. Avoid this pose if there is an injury to the ankle or calf. As a beginner pose, this is mostly safe for everyone.
Symbolism: Stork’s are always a sign of good luck. They signify a time of new growth, birth, or rebirth. Awakening a new rhythm and movement in life, if things have gotten stagnant. Their close relationship to water mirrors a watery landscape of emotions. It may be time to reconnect to the flow of emotions. Storks are the most dedicated and protective when caring for their young. They highlight all nurturing qualities.
Inquiry: What in my life needs the most care right now? Are their new projects that need more of of my energy and attention? Are there aspects of my life that need a new rhythm - changes that would serve me well? What is blocking me from growth?
Keywords: Dedication, Nurturance, Birth/Rebirth, Creation, Renewal, Luck, Prosperity.
Message: (Ted Andrews) “ It has always been good luck to see a stork… They are symbols of a new birth in your life. They reflect that on some level you are going to find renewed life opportunities to awaken a new sense of joy and promise.”
Crow Pose - Kakasana
KAH-kuh-suh-na
This is a more advanced pose, therefore it should be worked toward gradually to build strength. Practice with a pillow in front of you as a beginner and use blocks. It would be most recommended to work with an experienced teacher.
Starting Position:
Start in a Squat: Begin in a squat position with your feet close together, knees wide apart, and heels lifted off the ground.
Place your hands on the floor in front of you, shoulder-width apart, with fingers spread wide.
Extend your legs back with your feet slightly apart and facing outward into a natural turn out.
Position Your Arms:
Bend your elbows slightly and place your knees on the backs of your upper arms, as close to your armpits as possible.
Deepen the Pose:
Lean forward, shifting your weight onto your hands. Engage your core to help stabilize your body.
Lift One Foot: Slowly lift one foot off the ground, maintain your gaze forward to keep balance.
Lift Both Feet: Once stable, lift the other foot off the ground, bringing your feet together. Balance on your hands with your knees resting on your upper arms.
Keep the core engaged by lifting from navel to heart - and heart to forehead. Avoid dropping the head.
Hold the Pose:
Maintain the pose for a few breaths, keeping your core engaged and elbows slightly bent.
Release the Pose::
To come out of the pose, gently lower one foot at a time back to the ground and return to a squat position.
Rest. This pose requires a lot of effort.
* This pose is sometimes called Bakasana or Crane pose. It is very similar in alignment yet due to the required strength necessary it’s considered a more advanced pose. The only difference being that the arms are straight while maintaining balance. Crow is often taught as a pre-requisite to the more challenging Crane pose.
Preparatory Poses: Happy Baby, Garland pose, Toe balance, Tortoise, Lizard, Lunge, Lotus mudra rolls, Plank, Dolphin
Counter Poses: Child’s pose, Supported Bridge, Reclined fish, Windshield wipers, Crocodile
Contraindications: Consult a physician before engaging in any movement practice. Avoid this pose if you experience fatigue, weakness, migraines, heart conditions, high blood pressure, dizziness, vertigo, wrist arthritis, certain eye issues. In addition avoid if there are any injuries to arms, wrists, shoulders, or hips. If you are pregnant or menstruating avoid this pose.
Symbolism: Crows have always been a sign of great magic, mythology, and mysticism. With their cousins the raven, they have been known as shapeshifters with an ability to adapt to different needs and environments. As incredible communicators they can send warning calls that send an alarm throughout their surroundings when any threat of danger approaches. Crows represent a keen and mighty intelligence. They also a compacity to bond and imprint to humans in a way that builds connection.
Inquiry: Where is the magic in my life? Is there a warning sign that I am ignoring? What is my intuition telling me about the future? How am I restricting my life due to a fear of falling on my face? Where is my loyalty and dedication? How can I benefit by being more adaptable to the circumstances of my life?
Keywords: Magic, Myth, Mysticism, Adaptability, Imprinting, Forecasting, Omen.
Message: (Ted Andrews) “ Wherever crows are, there is magic. They are the symbols of creation and spiritual strength. They remind us to look for opportunities to create and manifest the magic of life. They are messengers calling to to us about the creation and magic. That is alive within our world everyday and available to us.”
These gravity defy-ers feel at ease in an open expansive sky. Maybe our fascination is an undeniable longing to do the same and shed our clumsy earthbound roots? The air element as an activated life force relates to a mind in restless motion. Gradually learning how to spread our wings, we navigate the power of this element in a way that avoids a heady tailspin. Instead an airy creative flow of thoughts, inspirations, and memories initiate the visionary -then we can take our place between grounded earth and dreamy sky.
The messages are many. As always we are called to take notice and stay open to receive them. Birds remind us to rise above our struggles, get an expanded perception, live in the mystery and manifest magic.
Explore More:
Ted Andrews: Animal-Wise, the spirit language and signs of nature
Ted Andrews: Animal Speak, the spiritual and magical powers of creatures great and small.
Swami Sivananda Radha: Hatha Yoga, The Hidden Language.
