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BLOG YOGA

Blog de María Isabel Henao Vélez, Jignasu de la Tradición de Satyananda Yoga. Instructora de yoga, Periodista, Especialista en Medio Ambiente, Actriz y estudiosa de temas de salud, bienestar y nutrición.

ADIÓS AL DOLORCITO DE ESPALDA AL MEDITAR

padmasana-or-lotus

¿Al sentarse en alguna clase de yoga que incluya meditación o en una especial al respecto, suplica para que no dure más de 10 minutos, asegura que haya una pared cerca para recostarse en ella en caso necesario, o intenta por todos los medios soportar con la columna erguida lo más posible y sale no precisamente recitando mantras, sino &%#X*?

Seguramente su maestro de Zen o profesor de yoga le haya recitado el propósito de las asanas de meditación. Que si, que la columna erguida conduce mejor la información y la energía por los nadis o canales, esas autopistas por las que trabajan numerosas técnicas de concentración y meditación. Que a pesar de que la meditación solo es posible cuando el cuerpo permanece estable durante un rato; shavasa (ver blog anterior) no es la postura ideal pues en ella hay una tendencia a quedarse dormido, y es esencial estar despierto y alerta durante las etapas de la meditación para que esta sea exitosa. Incluso los yoguis más puristas le podrán argumentar que todas las asanas fueron diseñadas también para que el cuerpo lograra la fuerza, firmeza y estabilidad tal que le permitieran lograr y perfeccionar aquellas de posición sentada para meditar.

Todo eso está muy bonito. Pero lograr que el lomito de la espalda te sostenga largo rato para ser capaces de sentarse largo rato sin apoyo atrás y con las piernas cruzadas (más aún si tiene problemas de rodillas o cadera) es toda una travesía. Vale la pena emprenderla, claro que sí. Hágalo con método, paulatinamente y ejercitando de a poco e in crescendo sus músculos. Recuerdo un querido amigo profesor de meditación, extraordinario terapeuta (y no digo más para no echarlo al agua) que hace muchos años nos exultaba a la resistencia de manera estoica, sin compasión para nuestros cuerpos. Hoy río un poco recordando aquellos días. Me queda la certeza de que tal método no funciona. Conduce a deserciones en la práctica y la verdad... es una pena que por pensar: "no me puedo sentar tanto tiempo así y es una tortura", alguien se pierda de las bondades del aquí y ahora, de la quietud, del foco, de la reflexión, del sosiego...

¿Cómo fortalecer entonces su espalda y prepararse para sostener la postura sentada de meditación? Primero que todo, eso, fortalezca. Dígale a su profesor de yoga que le enseñe asanas que hagan ganar en sostén, potencia y flexibilidad muscular al contorno de la columna. Si va al gimnasio, dígale lo mismo a su entrenador. No olvide que los abdominales cumplen una función importante en el sostén de la espalda; meta barriga y hágase amigo de ellos. Practique también asanas en las que la juntura de la cadera se vea implicada, como las de rotaciones o estiramientos de esta zona del cuerpo. En segundo lugar, inicie con prácticas de Kaya Sthairyam (o quietud del cuerpo), incrementando su duración de 5 a 10, y a 15 minutos. Pídale a su profesor que le deje grabar la instrucción o que le facilite un audio. Esta práctica es el prekinder de la meditación. Le ayudará a desarrollar la quietud, conciencia del cuerpo y paciencia para mantenerse, por ejemplo, en sukhasana o padmasana, dos posturas clásicas de meditación.

Si tiene una dolencia en su cadera que no le permite sentarse en el piso, no se preocupe, usted y una silla cómoda de espaldar recto serán buenos amigos en las prácticas por venir; pies al piso, muslos juntos, postura equilibrada y suelta sobre la silla. Si una rodilla tiene una lesión, estire la pierna y arme una media postura con la otra. Si se cansa, vaya contra la pared y estire ambas piernas o use una silla. Recuerde que así sus rodillas estén perfectas, las posturas de meditación no son cosa fácil y nuestros cuerpos no están acostumbrados a doblarlas tanto tiempo de tal manera, así que vaya suave y no se exija de más. Si sus rodillas están regias, le recomiendo practicar vajrasana o la postura del rayo, para que descanse la columna, (use una toalla enrollada para aliviar el peso sobre las pantorrillas o un banquito especial para ese propósito) y sienta cómo la espalda de manera muy natural puede adoptar una posición erguida.
Si después de un rato de estar sentado en una postura de meditación siente incomodidad o dolor en las piernas o la espalda, estírelas despacio, con total conciencia, y si es necesario masajéelas. Cuando haga esto, trate de NO mover de más el cuerpo (intente no abrir los ojos para no exteriorizar de más su mente). Cuando la circulación sanguínea haya vuelto a la normalidad y no haya dolor, adopte de nuevo la postura. Recuerde que un cojincito (especialmente los tipo media luna, son mágicos) que levante la cola y haga que las rodillas queden ligeramente más abajo que la cadera le armará la postura ideal. NO aconsejo sentarse a meditar sin él. Compare, siéntese con él o sin él y verá en cuál versión la espalda trabaja y se tensiona más.

Por último, refuerce con la palabra y prográmese positivamente. Dígase a sí mismo: soy firme como una roca, o me estoy quedando inmóvil como una estatua. Precisamente, hay prácticas de kaya sthairyam que invitan a que el cuerpo piense que se transmuta en una hermosa estatua de mármol. No es tan difícil, aunque al comienzo lo parezca. Como la mayoría de las cosas buenas de la vida, requiere cierto compromiso y perseverancia. Suerte con esta travesía. Cuando menos piense, habrá llegado a la meta.

¡Una feliz semana! Om Shanti,
Maísa.

  • Nombre: María Isabel Henao Veléz
  • Twiter : https://twitter.com/MaisaMundoVerde

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