Small Heavenly Orbit

So, I’ve started my acupuncture training… I know some of you know this already. Especially my Wednesday yogi’s who are very patient and understanding when I have training days in the clinic - thank-you. I’ve been interested in Traditional Chinese Medicine (TCM) for some time and studying various aspects, most notably around women’s health. This interest kept catching my attention and now I’ve dived head first into what feels like being a full time student again!

The similarities between yoga, TCM meridians, chakras and breath are so obvious and I am often amazed at how meridians were being explored in China, whilst chakras were being explored in India, with no WIFI to quickly collaborate, and yet the parallels are indisputable.

In a nutshell, one of the most important aspects to maintain good health in TCM, is the idea that qi should flow smoothly around the body. When the flow of qi is obstructed or weakened dis-ease can develop within the body. You can very loosely think of qi as the energy within the body, which travels along various pathways called meridians. The parallel in yoga being that we are using the breath and postures to release the granthi's which are knots of energy within the body, preventing the free flow of prana.

So today I thought I’d share a very simple meditation technique with you called the ‘Small heavenly orbit’. It’s a practice that your acupuncturist may use on themselves to balance their own energy before supporting you. As you read on, you’ll notice that it’s the same breath pattern that we apply during our Ashtanga practice in any of our ‘flexion’ positions, e.g. ‘downward facing dog’. You would have heard me guide you in class to inhale from your tail bone up the back of your spine to the crown of your head and then exhale down the front into your navel. This allows us to feel that natural toning of uddiyana bandha at the bottom of the exhale, which is then maintained as we cycle into the next breath.

As the breath cycles our awareness settles... settling inwards. The pelvic floor is softly lifted as a natural response to the exhale, and the tongue is gently resting at the roof of the palate, creating a seal and cycle of energy. In TCM the energy pathway up the front of the body commences at the pelvic floor, moving up the front and finishing just below the lips. Let’s call this our yin meridian, which means it’s related to the exhale, the moon, a letting go and the softer feminine energy. The pathway up the back of the body similarly moves up, back through the posterior line, over the crown of the head and finishing at the top of the gum. Let’s call this our yang meridian, which means it’s related to the inhale, the sun, movement and a more active masculine energy.

So to start off with, sit comfortably, somewhere where you will not be disturbed. Find a comfortable seat, support your hips with a folded blanket or cushion. Close your eyes and focus your attention inwards on your breath. Visualise a small light spiralling inwards on itself about 4 fingers below your navel. Allow the spiral of light to move down towards the pelvic floor, then with a soft tilt in hips let it flow up the back through your lower back and continuing up your spine. Lengthen through the back of your neck, as you move it over the crown of your head to your third eye centre. Keeping your tongue connected to the roof of your mouth, swallow, and feel the water drop down the back of your throat as the spiral moves downwards towards your solar plexus, navel and back to lower belly.

As you move the spiral up the back, breathe in, and as you move it down the front breath out. Repeat your small heavenly orbit 6 - 9 times and then place both hands onto your belly sealing the energy into your body. At this stage, your mind is clear, your body is still and your body is full with balanced positive qi; so stay for a few moments and enjoy the stillness. You will know when it’s time to emerge.