“Turn as the earth and moon turn, circling what they love. That which circles moves from center.” ~ Rumi

 

In yoga practice, we seek to find union—a yoking of body, mind and spirit.

We have the opportunity to explore these different layers of our human existence, and to find the intersections between them where we can feel fully. A theme I have been continually returning to in my practice as of late is that of moving from my center. Although this is a mantra I have returned to often (i.e. “self, are you experiencing avidya, or false seeing? Uncloud your judgment and move from your center”), my exploration of the idea has really deepened as I’ve explored the physical anatomy behind these words more thoroughly.

Where is our center?

Figuring this out in the anna maya kosha—or physical sheath—allows us to expand our understanding of what it means to be centered, and to make decisions from a place of self-understanding and personal truth. We might each interpret the location of ‘center’ differently; for me, I feel that intuitive place of centeredness, of inner knowing, deep in my gut. For others, this place might be in the heart, the head, or anywhere else that we might experience that voice from.

Physically, our “center” is our center of gravity (CG)—located fairly uniformly deep in the belly. If you place three fingers just below the belly button and imagine the very center point in from all sides at that height, you’ll find your CG. From here, imagine a line running through the belly from back to front and out a few inches to either end. Practice subtly lifting that line up an inch or two, engaging the core muscles and really stabilizing your weight around your center of gravity.

From here, imagine that line pointing you forward like an arrow as you walk your path, moving from center.

Experiencing this physical engagement—rectus abdominis, or the 6-pack abs, contracting, transverse abdominis hugging in from all sides like a corset, the internal and external obliques toning—provides a sense of stability and safety in the lower back and throughout the body. When we move with this physical awareness, we can start exploring the subtler benefits and effects of this stance.

What happens in the mind, in the emotions when we move physically from center? Can you begin to feel a sense of strength, confidence, certainty in your step? Can you begin to listen to that voice, that gut feeling, guiding you like an arrow pointing you forward?

Home Practice

Stand in Tadasana, Mountain Pose, centering your weight over both feet evenly. Gently bend the knees, pressing them isometrically away from one another. Hug thighs in toward midline, grow long across the hip flexors, find neutral pelvis, and breath. Find your CG, contracting the deep core muscles. Hold here for five deep Ujayyi breaths, centering your awareness on the physical point, and set a mantra, “I move from my center.”

Keeping your awareness and engagement, slowing shift your weight over to one foot. Keep the weight balanced and hips level, and begin to lift the opposite foot up in front. With core engaged, slowly, slowly, step that foot back a leg’s length, setting it down just gently on the mat. Right away, lift the foot back up, swing it slowly forward and lightly set it back down on the mat into tadasana.

Repeat a few times, practicing the core engagement (and trying without that engagement— notice what changes in your body), and make sure to try both sides. Try adding any extra balancing postures along the way; stretching one leg out to the side, crossing the midline, anything to explore the sense of centered stability you’ve cultivated.

Practice this engagement throughout your day. As you reach for something high on a shelf, as you twist the body to look over one shoulder—in all actions throughout our days, we can find center and keep moving forward.

 

 

 

 

Relephant: 

Visual Yoga Blog: 3 Steps to Stronger Abs.

 

Author: Leah Van Winkle

Editor: Renée Picard

Photo: patricksavalle at Flickr