Recap, Reflect & Teach!
Lesson One • Suppleness and Surrender: How to Flow Through Samsara
Lesson 1 highlights that our actions throughout the day are often driven by unconscious likes and dislikes, known as Samskaras, leading to a repetitive cycle called samsara. Surrendering to these patterns is emphasized as essential for enlightenment. The concept of witnessing our thoughts and emotions, as described by Sri Shambhavananda, is discussed, highlighting detachment from emotional attachments as key to finding peace. The text also explores the physical manifestation of these mental processes, such as how our movements reflect our inner state, with suppleness being emphasized as the key to breaking free from the cycle of samsara.
Lesson Two • Embracing Suppleness from the Ground Up with Spacious Hands & Pushing/Pulling Cat Cow
Lesson 2 teaches the importance of recognizing and maintaining the natural arches of the hands is emphasized. The traditional "Pillar of Support" method, commonly taught in yoga, is challenged as it may restrict natural movement patterns. Readers are encouraged to test the effects of locking out their limbs, noting how it impacts overall body movement and subtle sensations. The text delves into the anatomy of the hands, highlighting the presence of arches and explaining how different parts of the hand correspond to various muscle groups in the arms and shoulders. Ultimately, the goal is to work with the body's natural architecture to promote suppleness and strength in movement.
Lesson 3 • Supple is Functional: Understanding Shoulder Mobility and Strength with Full Body Plank, Adho Mukha Svanasana & Urdhva Mukha Svanasana
Lesson 3 delves into the anatomy and functionality of the shoulder girdle, underscoring its vital role in stability and mobility. It discusses the composition of the girdle, emphasizing the interplay between the clavicle, scapulas, and surrounding structures. Furthermore, it elucidates the significance of dynamic stability, particularly in the sternoclavicular, acromioclavicular, scapulothoracic, and glenohumeral joints, for maintaining optimal shoulder performance. Additionally, it emphasizes the transformative power of suppleness in facilitating functional movement, illustrating how proper alignment and mobility enhance overall shoulder function and well-being.
Lesson 4 • A Rotator Cuff Symphony: Supporting the Gleno-humeral Joint with Shashasana & Sirsasana
The section delves into the contrasting characteristics of the shoulder and hip joints, likening the shoulder's expansive mobility to agile elves and the hip's stability to strong dwarves. It explores the anatomy and function of the rotator cuff muscles, elucidating their role in facilitating smooth arm movements and supporting shoulder stability. Through practical exercises and metaphorical imagery, it emphasizes the importance of supple strength and mindful awareness in promoting healthy shoulder movement and preparing for challenging yoga poses like headstand. Additionally, it highlights the significance of the rotator cuff muscles in providing stability and control during headstand practice, underscoring the importance of proper engagement to prevent injury.
Lesson 5 • Awakening Thoracic Extension: Reversing the Effects of Daily Life with Sarvangasana & Matsyasana
The section discusses the importance of awakening thoracic extension to counteract the common tendency towards rounded posture caused by daily activities. It emphasizes the value of incorporating postures like Sarvangasana and Matsyasana to promote upright alignment and strengthen the connection between the scapulas and thoracic spine. Additionally, it addresses the issue of head forward posture, highlighting how engaging in deep thoracic extension helps release tension in the neck and realign the shoulder girdle for long-term stability.
Review Quiz: The least you need to know about the Supple Strength of the Shoulders
1. Multiple Choice:
Which of the following joints is responsible for most of the shoulder movements and allows for a wide range of motion?
a. Acromioclavicular joint
b. Sternoclavicular joint
c. Glenohumeral joint
d. Scapulothoracic joint
2. True or False: The yogic tradition suggests that being constantly engaged in pushing and pulling leads to enlightenment.
3. True or False:
The Scapulothoracic joint is a traditional joint similar to the others in the shoulder complex.
4. Fill in the Blank: The endless cycle of worldly life, characterized by a constant pull of likes and push of dislikes, is referred to as _______ in the text.
5. Fill in the Blank:
The _________ is a bony ridge located at the back of the shoulder and plays a role in the positioning of rotator cuff muscles.
6. Matching: Match the following terms to their descriptions.
Samskara (___)
Supple Strength (___)
Samsara (___)
a) Habitual patterns ingrained in our Shushumna that form the basis of future actions when we are not engaging with our practice.
b) The endless cycle of worldly life, driven by unconscious actions stemming from likes and dislikes.
c) A balanced force achieved through inner awareness and intuition, akin to the strength and flexibility seen in young children on monkey bars.
7. Short Answer: Based on the text, how does Bruce Lee's description of water relate to the concept of "supple strength"?
8. Short Answer:
Explain the significance of maintaining suppleness in the shoulders and how it impacts daily life and yoga practice.
9. Short Answer: How do the pinky edge and thumb edge of the hand relate to our body's natural architecture and movement?
Answers Below….
Answers:
c. Glenohumeral joint
False
False
Samsara
Spine of the Scapula
Triple Awareness (a)
Supple Strength (c)
Samsara (b)
Bruce Lee described water's strength as the power to adjust and conform to various situations. Similarly, 'supple strength' is about being adaptable, flexible, and powerful all at once. Just as water can flow or crash, supple strength represents a balance of force and resilience, allowing us to navigate life's challenges with ease and grace.
Maintaining suppleness in the shoulders allows for harmonious movement between the scapula and humerus, which enhances the shoulders' functional capacity and strength. This synchrony gives a feeling of weightlessness and stability, aligning with teachings of effortless effort. This understanding not only benefits yoga practices but helps in daily life tasks, making them easier and more graceful.
The pinky edge of the hand relates to the tricep, rotator cuff, deltoids and Traps, providing exceptional stability in our back and shoulders. The thumb side of the hand relates more to the biceps and pecs which correspond more to the front of the body and do not provide as much stability for the shoulder.