The Lungs and the Lotus Heart

Our focus this week in Yin, Morning flows and in meditation will be centered around the lung and heart. Many notes within this blog are notes from Tias Little’s Yoga of the Subtle Body

Waves rise under a floating lotus leaf. My heart is moved to touch you. - Toshiyori Minamoto

Physically, the lungs and heart are intertwined with a vast amount of vessels, an elaborate system that bounds the two. The heart lung chakra feels like the epicenter of feeling. Bhava in Sanskrit includes sentiment of tenderness and love, and is a state where empathy and kindness flourish. One in “Bhava” has a genuine capacity to feel suffering, in themselves and in all beings. Residue of emotional pain, known as Dukha, confine the heart-lung and inhibit the subtle body.

The first step in yoga, the first “pranayama” exercise to to become aware of the inherent rhythm of you own breath. This is why we often open class with an exercise which raises the spine on a rolled blanket or narrow bolster to let the practitioner settle in, tune in, with a heart opening pose. We notice the rhythm first without making any changes, simply observing the breath’s amplitude, and depth, hearing the sound.

We scan the body, share our awareness of the breath with an awareness of body sensations. Systematically, moving the awareness from place to place, softening, allowing tension to ease. Then we combine the two, for instance: “breath in, notice any sensations of tension, breath out, let the breath soften the sensation.” Staying focused on the breath, lengthening exhale, lengthening inhale, staying fully focused on the breath and the body’s united connection. Five to ten minutes is a great beginning to this exercise.

In traditional Chinese medicine, the lung, pericardium, and heart meridians pass from the hand, through the arm, to the chest cavity. The fingertips conduct circulation of chi into the arms and trunk. The thumb is the source of the lung meridian, the tip of the middle finger begins the pericardium meridian and the little finger is the start of the heart meridian.

Kinetic forces traveling along the arm and hand directly stimulate circulation through a large neuromuscular bundle that transits under the collarbone and along the inside corridor of the arm called the thoracic outlet. The “sacred side” of the arm is the thumb side of the arm. Postures that stretch and release the inside arms help improve the circulation of blood, lymph, and nerve. Positions like downward-facing dog pose, handstand, and side plank pose stimulate movement through the heart, lung, and pericardium meridians.

When we bear weight on our arms, it has immediate and powerful effects on increasing circulation into our lungs and heart.

Opening the sacred seams of the inside arms:

The following sequence promotes flow through the meridians and nadis of the hand, while strengthening the muscles of the shoulder and chest cavity. It opens the lung tissues by stretching the meridians and blood vesslels of the inside arms that pass from the arms to the chest.

Side plank-Vasisthasana- open the planter fascia of the feet and the Palmer fascia of the hands and allow this to open the channels in the legs and arms to actively radiate out through all your connective tissues that orient along your inside forearms, upper arms, shoulders, and collarbones. Stay 5 or 6 breaths.

Downward facing staff pose (as opposed to plank=wood slab). With shoulders over wrists, draw the shoulder blades down the back and away from the back of the skull. Spread the platform of the hands wide, this will help expand the lungs, spread your ribs and strengthen the intercostal muscles in your chest. 6 to 8 breaths.

For the lungs: Imagine being in headstand and viewing the lungs. The throat becomes the trunk and the little pockets throughout the lungs resemble branches, which similar to trees, become smaller and smaller. Expansive breathing in an inversion helps open the littles of pockets. Just like a tree may have withering branches that obstruct the flow of sap, nutrients, and water, it is common for some bronchioles to restrict the flow of air. Pleural clogs or adhesions are common, and may keep the air sacs from inflating, like leaf buds at the tips of tree branches that fail to open in spring. There are lots of reasons for this. Caution should be used in forcing opening of these less nurtured areas and open them with a getle invitation of the breath, deeper and deeper with practice. Inversions such as headstand, shoulder stand or supported bridge pose are some of the best ways to foliate the lung tree and increase the circulation of blood and lymph through the lungs because inversions change the fluid pressure gradient between the abdominal cavity, diaphragm, and chest. Inversions benefit the lower lobes of the lungs that perch atop the respiratory diaphragm. To exercise the lung tissue and facilitate full diaphragmatic breathing, back bends are also beneficial, especially backbends done with support of the thoracic spine.

POSES:

Supported Fish pose with bolster along the shoulder blades: Gently invite the breath deep into the lungs. Shallow breathing in this pose can result in restlessness, busyness, and anxiety. Panicky and agitated feelings may cause the breath to flutter in the upper lungs. Try to soften and elongate the breath and guide it into the lung basin. You will benefit by feeling more stabilized and grounded.

Viparita Dandasana (Inverted staff pose- a supported back bend) Warm up first with twists to release the spine, then gentle to more challenging backbends to generate extension of the lower back such as cobra, upward-facing dog, bridge and camel, holding each for 5 to 8 breaths. Use of bolsters or a folded chair with a blanket on top to take this supported back bend with straight legs and arms to get the whole chest cavity open.

The uppermost dome of the lungs is located right under our collarbones. When this crown of the lung softens during relaxed and open breathing, one can feel a sense of levity and joy. The the top of the lung becomes light and spacious, a softening of the shoulder from the inside out one might say, this can bring a sense of relief, even bliss. In periods of stress and trauma, the top lung may constrict and the area around the collarbones, including the delicate muscles of the throat tighten. Near the outer edges of the collarbones lie the primary points for the lung meridian, inside the corner of the collarbone in the small indentation is the clavipectoral fascia, another good pressure point in the lung channel. Shoulder stand and plow pose both relieve congestion in the upper chest and thoracic outlet. As long as the spine isn’t crunched underneath, in other words, as long as the shoulders can roll back to hold the shoulder stand so plow and shoulder stand can be done correctly, blood and lymph irate into the upper torso, opening the region near the first two acupressure points of the lung. It is difficult for most people to perform shoulder stand correctly because of the way they carry physical, psychological and emotional burdens in the shoulders.

POSE: Bridge to shoulder stand. or wall shoulder stand.

When trying to benefit the subtle body, it isn’t enough to just work through asana and pranayama but one most also process the many complex feelings that absorb into the lung tissue.

The Lungs and Depression- In Chinese medicine the lungs are considered the seat of grief in the body while the heart houses joy. This blend of sorrow and joy is inherent to the human experience. Grief takes root in the lungs and when it festers melancholy and sadness prevail. Depression involves the lungs, due to the way the lungs activate pranayama, and pranayama is correlated with spirit. During episodes of depression, the lungs tend to mute the flow of prana. Depression involves biochemical changes in the lungs yet the lungs are our lifeline. The intake of oxygen-rich air has immediate and far-reaching effects on our nervous system. Since the lungs bear and distribute the vital pranayama, they are involved in deep-seated states of mood and emotion.

Think of breathing as tidal flow, each inhale like an incoming tide and each exhale an outgoing tide. Both are necessary for rhythmic and dynamic respiratory flow. Backbends help with depression, generally speaking. Backbends invite the ribs, intercostals, sternum, clavicles, and the heart-lung tissue to expand. Like the incoming tide, backbends increase the capacity for inhalation as pranayama rushes into the lungs. Forward bends however, support and complement the exhalation phase of the breath and help to quiet and subdue pranic rhythms.

Practice: Viloma pranayama (interrupted breath)allows the inhalations to swell in small waves, then build amplitude with short pauses. This generates pliability and resiliency in the rib basket. Samavrtta pranayama (equal-ratio berth) helps regulate respiratory, hormonal, and neurological activity.

The eyes of the heart- the edges of the thoracic diaphragm just below the outer collarbones, Iyengar called this area the eyes of the heart. They are in the same area as the first two points of the lung meridians. It is critical to keep the top upper portion of the chest free of constriction. (Inner seer housed here, apertures to spiritual and metaphysical connection, houses the Purusa from Vedic poetry and of the Katha Upanishad). The exquisite sensitivity of the heart requires the most refined attention and tender approach, as one imbued with the qualities of metta (loving-kindness), patience, and non grasping.

Practice: Opening the eyes of the heart pose. Set a loop of the strap shoulder width (adjust as needed). with arms behind, loop around upper arms, or just above elbows, wall behind you, hands on sacrum than pull arms back, palms toward one another, target opening the eyes of the heart and across the chest 10 breathes.

Practice: for Pericardium, the Matangi Mudra actively tones and stretches the pericardial sinew channel. Hands like sirsasana headstand, extend middle fingers, while making circle with index fingers and thumbs.. Lightly press the middle finger pads together to stimulate the pericardium well point meridian. Said to reduce agitation in the heart plexus. Raising arms up and stay for ten or more breaths.

The Heart and Blood Pressure: The most effective way to reduce blood pressure systemically is to make the cadence and tempo of the breath prolonged, slow, and featherlike. When there is less tension on the heart and on the arteries that carry blood out of the heart, the blood pressure drops. (prerequisite for internal meditation).

Practice: Metta and Sensing Heart Rate: In order to reduce blood pressure, expand the pranayama vayu, and yoke the subtle body, it is valuable to promote states of empathetic awareness. This heart-centering meditation fosters deep relaxation while prompting tender feeling of self-acceptance. By slowing the rhythms of the heart, this practice induces calm and lowers blood pressure.

Sit comfortably with clarity and gentleness bring awareness to the rhythm of the breath. Cultivate a soft, steady cadence of breath. Listen for the beat of your heart in the left side of your chest cavity. Observe the heartbeat. Simply observe to connect yourself to the heart’s subtle vibrations and promote feelings of empathetic awareness. Start the metta meditation when ready:

Metta Meditation: (There are so many varieties, choose one that resonates and direct first to yourself, then to a loved one, than to an acquaintance, then to an enemy, then back at loved one and back to your own heart.

Maybe I be free of pain

May I be free from psychological holding

May I be free from emotional suffering

May I be spiritually awake

The one I use often in meditation classes: May I be Well, may I be happy, may I find peace. then direct at loved ones, acquaintances, enemies, and all beings. You will tap into this all-pervading compassion, this spirit of metta. Notice the physical vibrations.

The Heart head connection (the phrenic nerve): This connection is celebrated throughout the earlier descriptions of yoga. Katha Upanishad offers an archaic depiction, a state of immortality, in an interfusion of heart and head:

“When all knots that fetter the heart are cut asunder, then a mortal becomes immortal. Thus far is the teaching. A hundred and one are the nadis of the heart, one of them leads up to the crown of the head. Going upward through that, one becomes immortal”. - Katha Upanisad

Practice Meditation for heart mind connection: Sit on a bolster (4-6 inches)Visualize the heart suspended like a buoy on the tidal rhythm of the breath. Sense the vast, fathomless presence of your heart and allow any thoughts about yesterday, today or tomorrow to come and go like waves on the surface of your heart-ocean. See that all sensations, perceptions, and thoughts are simply part of the flux of this vast heart-ocean. Don’t be consumed by any one particular wave of sensation, perception, or thought. simply see the fluctuations as part of a great ocean. Observe how thought formation, takes shape and dissolves back into the formless ocean. Whether your mind is still or moving, develop conviction that it is all part of one ocean. This is a way to directly perceive the non dual nature of the mind and heart. Settle in for fifteen minute meditation.

The heart as the great regulator: In yoga, the Rig Veda mentions the heart almost a hundred times, reference Sanskrit “hrdaya” The word heart likely drives from hrd. Hr means remove, da means give, and ya derives from root yam, which means to regulate. So we think of the heart as the remover, and giver of blood, and as the great regulator. Giving and receiving blood and regulating it’s own local neurological activity via a built-in pacemaker and governing it’s rhythmic activity. The heart is continually sensing and adjusting for blood pressure changes from the crown of the head to the heels. Even within the hierarchy of the chakras, anahata, the heart is located in the middle of the configuration of the classic seven chakras. The heart synthesizes and coordinates physiological impulses and spiritual energies related to all other chakras, receiving impulses and chi, transporting impulses and chi, and regulating.

From the Vienna Bhairava Tantric teaching: “He whose mind together with the senses is merged into the interior space of the heart, who has entered mentally into the middle of the heart lotus, who has excluded everything else from consciousness, acquires the highest fortune.”