"Resolve to Allow Change"

We cannot snap our fingers and magically be changed simply by having a strong will or desire to do so. That's one reason that so many "New Year's Eve Resolutions" are broken. It's a shame that many of us have come to accept that "promises are meant to be broken" because God never breaks His promises! The apostle Peter confirms, "The Lord is not slack concerning His promise, as some men count slackness; but is longsuffering to us-ward, not willing that any should perish, but that all should come to repentance." According to the dictionary "repentance" involves changing one's mind about something. This transformation process becomes easier as we learn to allow God to change our heart and our desires. But first we must give God our permission to change us through the process called surrender of self. Only God within us can assist us in keeping our New Year's Resolutions, especially those tough promises that we make privately to ourselves knowing that we really have no true intention of keeping them. In 2010 resolve to allow God to change you!
The instincts for self-preservation are inborn as protection, so we need spiritual help in order to "empty the cup of self" by relinquishing any unnecessary fears that lead to avoidance. As we usher in the New Year of 2010, we will hopefully surrender these fears to our loving Creator and stand before Him with a willing heart, and then allow God to do His work within us. If inversions such as "Supported Headstand Pose" (Salamba Sirsasana) are physical postures that you dread and therefore avoid, allow God to give you the courage to trust Him and the wonderful way in which He designed you. Please read Psalm 139 before attempting to slowly lift that second leg up over your hips. Greet your fears of letting go with the confidence that God is always with you if you choose to listen. Take time to hear that inner voice of God-installed intelligence that says, "[You] are wonderfully made." (Psalm 139:14, KJV)
If you necessarily avoid headstands because you're overweight, resolve to allow God within you to change your habits this coming year---to be satisfied with less food and to become more physically active. Practice the yoking-with-God process regularly to create more awareness of your "old self" habits that constantly try to take you backward . Also heed the warnings not to practice headstands if you are pregnant, have high blood pressure or if you're experiencing diarrhea.

• Physically---Go back and read the previous two blogs, beginning with December 14th to warm the muscles and joints with "Salutations to the Son" (Afterall, it is His birthday that we're celebrating!) and flow with the breath from "Downward-facing Dog" to "Dolphin Pose," Finally, move very slowly into a "One-Leg Supported Headstand."
  
• I've noticed that if I try to rush into this final transition called "One-Leg Headstand" before I've walked my feet as close as possible toward my head, I have to kick my leg up with more force instead of slowly and confidently engaging my pelvic floor and abdominal muscles as I take time to "walk" my hips up over my head and shoulders. It is this alignment of hips over shoulders and a neutral spine that enables you to eventually hold the "Supported Headstand Pose" for several minutes with the weight of your entire body pressing down into the forearms and outside edges of the wrists and hands. Each inhalation helps to ground the weight downward as the core and leg muscles are engaged, and the lift is created by pressing the heels and balls of the feet upward to lighten the load on the supported base of forearms and hands. Before holding the headstand for minutes it's best to start with counting slow and even breaths and allow the number to increase slowly with regular practice. Always follow the "Headstand Poses" with 10-12 smooth and relaxing breaths in "Child's Pose."
  
• Mentally---Once the "Supported Headstand Pose" becomes comfortably aligned, try closing your eyes to practice withdrawal of the senses called pratyahara, especially the most distracting sense of sight which now perceives that the world is upside down. Keep the mind aware and present with each breath so that as soon as the breathing becomes labored or shallow, you can slowly lower one straight leg at a time to the floor on an exhalation, returning to "Dolphin Pose." Inhale a deeper than usual "centering breath" and then slowly exhale onto the knees, releasing into "Extended Child's Pose" for several smooth breaths of relaxation.
• Spiritually---For an uplifting dose of spiritual confidence, read Psalm 91 in its entirety. Remember that those who believe and trust in the Lord have been given angels to watch over us and to keep us in all our ways....

"For He shall give His angels charge over thee, to keep the in all thy ways. They shall bear thee up in thy hands, lest thou dash thy foot against a stone....Because he hath set his love upon me, therefore will I deliver him; I will set him on high, because he hath known my name. He shall call upon me, and I will answer him; I will be with him trouble; I will deliver him and honour him. With long life shall I satisfy him, and shew him my salvation." (Psalm 91: 11-12, and 14-16, KJV)

Wishing all of you a happy and healthy New Year full of claimed promises as you learn to yoke with Your Creator, allowing Him to change you as you resolve to trust in His perfect love for you! plf

"Safe and Secure in One-Leg Headstand"

If you read about a safe and secure "Headstand Pose" (Sirsasana) it doesn't become a reality until you actually attempt it! Similarly, reading my weekly blog that teaches you how to yoke with your Creator while practicing yoga, does not automatically endow you with a relationship with God. You must practice! There are transitional phases.
One transition that helps to overcome the fear of moving into a headstand is the "One-Leg Headstand Pose" or Eka Pada Sirsana. This variation provides the security of one leg hovering just above the floor to counterbalance the other leg, which is extended straight up and aligned directly over the hips and shoulders. Unless the extended leg is much larger and heavier than the one that's close to the floor, it should be relatively easy to feel the balance between the two legs that will prevent the extended leg from pulling you over backward. The key to actually experience this counterbalancing sensation in your own body is to explore the position with practice, practice, practice! Do not attempt this pose if you have high blood pressure, are extremely overweight, are pregnant, or if you are experiencing diarrhea.

• Physically---Set up your yoga mat or rug facing a wall with the hands about 10-12 inches from the wall, just in case your "One Leg Headstand" is very wobbly at first! It is usually helpful to prepare the shoulders for a "One Leg Headstand" with last week's suggestion to flow from "Downward-facing Dog" to "Dolphin Pose," moving back and forth between the two positions by inhaling into "Dolphin" and exhaling back to "Down-Dog."
  
• When you're comfortably moving with the breath back and forth between the two positions, inhale into "Dolphin Pose" by releasing the forearms onto the mat and interlace the fingers just above the crown of the head. On an exhalation seat the crown of the head into the palms of the hands with the outer edges of the wrists and the little fingers pressing into the floor. Inhale and ground down into the forearms as you walk the feet toward your head with straight legs, keeping the tail bone lifting upward (forward tilt of the pelvic basin) and aligned directly over the shoulders and the gaze (drishti) at the big toes. For several breaths (3-5) practice pressing the forearms and little fingers into the floor during each inhalation as the tail bone lifts and the weight of the torso shifts toward the crown of the head to maintain a neutral spine with balanced action between the front and back of the body.
  
• If there is a sensation of pressure in the head, release immediately to the knees in "Child's Pose," taking one long centering breath that is slower and deeper than usual. Remain here with the chin relaxed toward the expanded chest (Jalandhara bandha) until the breathing is smooth and steady again. Then return to "Dolphin Pose" with the fingers interlaced above the crown of the head and walk the feet as close to the head as possible.
  
• When this upside down position becomes familiar and somewhat comfortable, and the hips feel as though they are aligned directly over the shoulders, you are ready to lift one leg up into a "One Leg Headstand." This may take several days or even weeks of regular practice (abyhasa) but don't become discouraged. Your pelvic floor and abdominal muscles should be engaged to provide the core support for this inversion so practice will cultivate strength in the abdominal girdle of muscles. When you're finally ready, inhale and press into all five toes of one foot while lifting and extending the other straight leg slowly up and over the hips. Depending upon the flexibility in the thigh muscles, the toes on the floor will eventually lift slightly off the floor as the the other leg moves into alignment over the hips and shoulders. Attempt to keep both legs extended and straight---one up and one down, forming an obtuse angle in the air. If the higher leg bends at the knee the foot will touch the wall for security, but it is best to practice with both legs straight. Keep the leg muscles hugging their bones to provide support (almost like traction) and create lift as you press through the ball of the foot that is extended straight upward.
  
• To come out of this inversion, practice releasing on an exhalation with the core muscles engaged and with straight legs. The bottom foot slowly lowers back to the floor as the upper leg slowly lowers and returns back into "Dolphin Pose." On the next exhalation the knees bend and lower as the body relaxes in "Extended Child's Pose" for 8-10 smooth breaths.
  
• Mentally---Gaze at the toes of the lower leg to provide a steady focal point and present-mindedness as you breathe deeply. Remind yourself that "the mind rules and the body serves." Once you have one leg extended straight up over the hips and shoulders, experiment with alignment as you count the number of smooth breaths in "One Leg Headstand." Be satisfied if you're only comfortable with one or two breaths in this inversion! That number will eventually increase as this intermediate inversion becomes familiar to your body. When your alignment improves to create a sensation of weightlessness with smooth and steady breathing you are ready to move into the full Headstand to be described in the final blog of this year! Congratulations for attempting new and challenging postures in 2009!
  
• Spiritually---Our spirit energy gains tenacity through practice as we yoke with and draw upon the strength of our Creator. Disciplined time spent alone in the presence of our God gives us courage and confidence in the wonderful way that our physical bodies have been designed to perform marvelous tasks. We learn through experience that the body will be obedient to the choices of a disciplined mind. When we will to accomplish something positive---something even as small as a beneficial yoga posture---we know we can achieve it with the help of God. We call all be guilty of the temptation to do nothing for fear of failure, especially if we do nothing to escape this fear. The apostle Paul reminded himself of this truth regarding "mastery" of the body when he was teaching the church in Corinth:

"And every man that striveth for the mastery is temperate in all things....but I keep under my body, and bring it into subjection; lest that by any means, when I have preached to others, I myself should be a castaway....Wherefore let him that thinketh he standeth take heed lest he fall. There hath no temptation taken you but such as is common to man; but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it." (I Corinthians 9: 25 and 27, and 10:12-13, KJV)

I'll be praying that you have the courage and discipline to escape your fears of failure in inversions by attempting this method of "escape" in the "One Leg Headstand" variation. Remember that God is with you always, even to the end of time. (Matthew 28:20, KJV) plf

"Emptying the Cup of Self"

Have you ever read the apostle Matthew's account of the disciples who came to Jesus wanting to know which of them "was the greatest in the kingdom of heaven?" Jesus suggested that they must "become as little children" or they wouldn't even enter the kingdom of heaven. There is a striking similarity in the story of the student who came to a teacher to learn Zen. Before the lessons began the teacher suggested that they sit down together for a cup of tea. The teacher poured tea from the pot into the student's cup until the tea was overflowing onto the floor. When the student finally asked why the teacher continued to pour when the cup was obviously full, the teacher smiled and replied, "You come to me like that cup, full of yourself. When you empty your cup, come back to learn." I often wonder if the student was ever able to empty himself enough to return....
Do you remember the abandonment of self with which we approached new things as a child? We experienced all things with enthusiasm and awe as if we were seeing it for the first time. Early one morning on a family vacation my two-year-old granddaughter, Kaya, was watching me move into a head stand, and immediately she put her little head on the floor and tried to kick her legs up into the air. Of course she was not physically or mentally prepared to support her body weight in an inversion, but she was emotionally ready because there was no fear of failure, only trust that her body and I would be there for her. We can all learn a lesson from little children about absolute trust that releases self-consciousness and fear.
With preparation and practice we can become like children who immediately summon up the courage to go upside-down without a single thought of the fear of falling over backwards in failure. This week's blog describing "Downward-facing Dog Pose" (Adho Mukha Svanasana) serves as instrumental preparation for next week's "Supported Headstand Pose" called Salamba Sirsana. If you don't trust the method that I personally used to overcome these issues of self, set up your yoga mat 8-10 inches from a wall, just in case my method doesn't work for you! Do not attempt inversions if you have high blood pressure, are decidedly overweight, are pregnant, or if you are experiencing very loose stools (diarrhea.)

• Physically---After warming the muscles with a few "Salutations to the Son" (April 27th, May 4th and 11th blogs), open the shoulders and back by relaxing in the "Wall or L-Hang" described in the August 17th blog for 8-10 smooth and rhythmic breaths. Then with a long exhalation release onto the hands and knees in the "Four-Post Pose" with the hands aligned directly under the shoulders and the knees under the hips. Spread the fingers and toes and align them straight ahead.
  
• Inhale to ground into the hands and feet as the tail bone lifts up into an inverted V position called "Downward-facing Dog Pose" or Svanasana. Exhale while pressing into the heels of the hands and feet, yet lifting the inner arches of the hands feet by pressing into the big toes and thumbs. It's almost as if the hands were acting as feet, pressing into the pads of the inner fingers and toes to lift the arches of all four limbs. Use the inhalations to ground and extend through the spine by lifting the pelvic floor, abdominals, as well as the tail bone in a forward tilt of the pelvis while the upper arms rotate externally away from center to broaden through the chest and back. During exhalations the upper thighs may rotate internally toward the center (internal hip rotation) as the leg muscles squeeze in toward the bones.
  
• Remain in "Downward-facing Dog Pose" for 4-6 breaths before slowly releasing one forearm at a time onto the floor with a long exhalation. Inhale and press into the forearms as well as the heels of the feet, and exhale to lengthen the spine by drawing the pelvic floor and abdominal muscles in and upward. In this position called "Dolphin Pose" the head is not released onto the floor, but the gaze is back toward the toes.
• Mentally---Experiment with strong and extended exhalations called Kapalabhati breaths as you count 8-10 deep breaths in "Dolphin Pose." Focus the attention on broadening the tops of the shoulder blades as the shoulders rotate externally away from center to open and expand the chest three-dimensionally. If the mind wanders into a place of fear at what's coming next, return all thoughts to the lovely experience of natural but smooth nose-breathing. Then release into another humble position called "Child's Pose" (January 10th blog) with a long, sighing exhalation before resting in "Corpse Pose" (described in the January 24th blog.)
  
• Spiritually---It's probably not a coincidence that dogs and dolphins are easily trained to be obedient to a master. They are capable of becoming so closely attached and connected to their trainer that obedience is a natural outcome, often at the abandonment of self interests. What great spiritual exercise for humans! While practicing the two poses (asanas) in this week's blog, strive to empty your overflowing "cup of self" and become more trusting and childlike in order experience the wonder of surrendered positions like "Downward-facing Dog" and "Dolphin."
  

Ponder the words of wisdom spoken by the Master Teacher, Jesus Christ, when He answered the ego-related question posed by His disciples:
"At the same time came the disciples unto Jesus saying, 'Who is the greatest in the kingdom of heaven?' And Jesus called a little child unto Him, and set him in the midst of them, and said, 'Except ye be converted, and become as little children, ye shall not enter into the kingdom of heaven. Whosoever therefore shall humble himself as this little child, the same is greatest in the kingdom of heaven.' " (Matthew 18: 1-4, KJV)

Practice seeing things as if you were seeing or experiencing them for the first time, as if you were a beginner! plf

"The Gift of Chair Yoga"

The use of a chair for some yoga postures (asanas) is somewhat like using a crutch while a broken leg heals. Usually it doesn't have to be a permanent condition. Props are aids that allow the student to more fully experience the desired alignment, and therefore the benefits of the pose until the circumstances change. But for the chronically overweight or handicapped the chair often means the difference between experiencing the benefits of the position to some degree, or not at all!
The assistance of a chair to support the body weight is a pleasurable gift, even to those who don't truly need it but simply want to focus attention on the alignment or breathing rather than struggling to support all of their body weight. I remember the first time I experienced the ease of flowing from "Warrior I" to Warrior II" on a chair during the course of my certification to become a yoga instructor. There were actually three different all-day workshops that involved the use of a chair---"Yoga for Seniors," "Prenatal Yoga" and "Yoga for Multiple Sclerosis." "Gentle Yoga for Seniors" gave the elderly the security of a chair beneath them to assist weak muscles and joints. During my prenatal certification we learned how to situate students in their third trimester, or even earlier depending on the rate of weight gain, on a chair to find greater ease and comfort in the standing postures. Actual patients with MS from the UCLA Medical Center came to our instructional workshop and we practiced teaching the benefits of twists performed in a wheelchair or "walker." What joy to share the experiences of yoga with those who otherwise would, or could not participate!
Today's blog will focus on the use of a chair as a prop in order to experience last week's challenging position of "Upward Incline Plank" (Purvottanasana) that requires lifting all of the body weight into a gentle back bend. This week is dedicated to those students who want to appreciate the opening of the front body to counter the majority of time that we spend in seated or forward bending positions. Think about the great percentage of our time that we spend sitting to drive or ride in any vehicle, sitting to read, watch television or work on a computer, sitting, sitting, sitting, all the while shortening the muscles in the front of the body, and weakening all of the joints and muscles! With the aid of a chair most students can explore the opening of the front body by trying this week's position---"Supported Incline Plank Pose" or Salamba Purvottanasana. This "supported pose" will benefit the entire body by first increasing the circulation in the lower limbs with a few "flex and point" breath-synchronized flows. You can even be practiced at the office or on an airplane!

• Physically---First, be sure that your chair is a reliable support device by grounding it securely on a carpet, or be sure the lock is secured on the walker or wheel chair.to prevent this prop from sliding out from under your buttocks just when you need it the most! Now you can safely sit tall on the front edge of the chair, walker or ottoman with the heels of the hands pressing into the seat on each side of the hips and fingers draped over the edge (thumbs pointing forward), and extend both legs straight out from the hips in front. Inhale deeply while grounding the sit bones into the chair and extending upward through the crown of the head as the legs extend through the flexed heels of both feet. At the top of the inhalation, lift the pelvic floor and abdominal muscles and engage all the muscles in both legs, hugging muscle to bone for support and thereby increasing the circulation of blood and lymphatic fluids. During a long exhalation, press the tail bone down and forward in a reverse tilt of the pelvic basin as all ten toes point (especially the two "big toes") and press them evenly into the floor in order to rotate the legs internally toward the center. At the end of the exhalation, allow the chin to slowly lower toward the lifted chest as the shoulders relax and roll down the back of the body.
• When you feel ready to explore the effort of the full "Supported Incline Plank Pose" just slide both hands back along the edge toward the back of the chair, about 8-10 inches, as you inhale. Be sure to engage your core muscles at the top of the inhalation for the necessary spinal support, and then exhale while pressing into both hands and feet to lift the hips as high above the edge of the chair as possible. If possible, release the head slowly back to rest on the chair back, and then press the shoulders down and away from the ears as the tail bone is pressing down toward the feet. After several counted breaths---it doesn't matter how many at first---exhale the buttocks slowly onto the chair, making sure that it has remained stable, and then fold forward into a relaxed seated forward bend as you slide the tail bone toward the back of the chair.
  
• Mentally---Keep the mind focused on small movements like the internal lifting of muscles and the three-dimensional expansion of the chest during each victorious ujjayi breath. Release all self-judgments about how high the hips have lifted from the support! Remain focused on maintaining an easy and smooth rhythm of breathing that is coordinated with the lifting and opening of the front body. Extend and expand as you inhale energy (prana) in and up through the body. Smile to relax the facial muscles as you exhale and release all expectations and judgments. Bring your awareness into the gift of having a prop beneath your body to assist and make possible this experience of opening the heart and baring the throat. Be vulnerable and enjoy it!
• Spiritually---When using any prop for assistance to hold or sustain yoga positions, remember that it is necessary and helpful for everyone to lean on something or someone during challenging times. Let go of your ego to experience gratitude for the support provided, and use it to become strong with regular practice called abhyasa!

"Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge Him, and He shall direct thy paths. Be not wise in thine own eyes; fear the Lord, and depart from evil. It shall be health to thy navel, and marrow to they bones." (Proverbs 3:5-8, KJV)

My prayer is that every single human being might experience the joy of releasing into the strong and trustworthy hands of the Lord by yoking/yoga-ing with Him as your daily Guru! plf

"Strong Yet Vulnerable"

Why do some people (especially men) think that strength and vulnerability cannot coexist? Haven't they heard of the expression "steel velvet" from Aubrey Andelin's book published in 2006, entitled Man of Steel and Velvet: A Guide to Masculine Development. This book would be a wonderful Christmas gift for every father and son, or even daughter and mother, because it describes the intriguing picture of a man who has achieved masculine fulfillment with the combined traits of the firmness of steel and the gentleness of velvet. These rare men command admiration, devotion and respect by assuming their rightful position as the head of the household with "strong minds, kind hearts and willing hands." No bragging intended here, but I have been blessed with just such a man in my husband of 41 years, James S. Fraser. A heartfelt "Thank you" to God and his parents!
Every time I practice this week's pose, called "Upward Plank Pose" or Purvottanasana, it makes me feel "strong, yet vulnerable" because I'm supporting the entire weight of my body, but with my heart and throat bared and facing upward. This position in the animal kingdom indicates submission to a higher authority. As "women of God" we are to submit to our husbands, who in turn are submitting to God's authority, and therefore, these "steel velvet" men treat us as they would themselves. Wouldn't it be a better world if this were always the case....

• Physically---Warm up to prepare for "Upward Plank Pose" by practicing the pose described in last week's blog---"Four-Footed Table Pose"---because it will help to develop the required strength in the arms and legs in order to support the weight of the entire body without sagging in the hips and lower back. If this is too difficult, then try losing weight, along with a regular practice of "Staff Pose" (June 22nd blog) as the hands are pressed into blocks aligned just under the shoulders in order to lift the weight of the body. Also practice the "Two-Legged Table Pose" which will cultivate strength in the back of the thighs (hamstrings) to support the hips without swaying the back. Do not attempt these poses if you are pregnant or severely overweight!
• Begin by sitting in "Staff Pose" on a flat and level surface as you practice small movements coordinated with the breath. While inhaling, ground into the sit bones and extend through the spine and the heels of both flexed feet, toes pointing upward and the back of the knees pressing down into the floor. Then engage the pelvic floor and abdominal muscles for core support before exhaling as both feet point forward and the legs rotate internally toward the center. Practice at least 5-6 rounds of flexing and then pointing the feet in sync with the breath before attempting to lift the entire body up into a straight "Upward Plank Pose."
• With the palms of the hands on the floor by the hips, fingers facing forward, inhale while bending the knees, attempting to press the soles and heels of both feet onto the floor. While exhaling engage the pelvic floor, abdominals and the muscles in the back of the legs, and then press into the hands and feet to lift the hips and entire body upward in a straight "Upward Plank Pose." Some people may need to rotate the upper arms externally (away from center) while others may rotate internally in order to fully extend both elbows until the arms are perpendicular to the floor. With each inhalation the upper rib cage is expanding through the back and sides, and then the hips are lifting upward during exhalations as the obliques and psoas across the groin are working eccentrically (while lengthened) to keep the lower back from sagging into a swayback position. Although this pose is considered to be a basic backbending and arm supported pose, it will require regular practice (abyhasa) to develop the muscle strength and length needed to hold the position for one minute (6-10 kapalabhati breaths with vigorous exhalations, depending upon the rate). Once the gaze point leaves the navel, the eyes may begin to focus above or behind the head, depending upon the condition of the neck muscles to work eccentrically.
• Mentally---If the chest is parallel to the ground, the arms are perpendicular to the floor and the gaze is upward or behind, the mind is now free to focus the attention on the rhythm of the breath and the strength of the body. Feel the back of the thighs and calves lifting as the front of the groin (psoas) extends and rotates toward the center (internal rotation.) Focus on keeping the breathing movements in the upper portion of the chest to deepen the extension in the upper back and across the entire front body.
• Spiritually---Although your heart and neck are opened, bare and vulnerable, you are supporting the weight of your own body, if even for only a breath or two at first! As you look upward, feeling strong and vulnerable at the same time, remind yourself of the hierarchy of power described by Paul in his letter to the church in Ephesus: "Wives, submit yourselves unto your own husbands, as unto the Lord. For the husband is the head of the wife, even as Christ is the head of the church; and He is the saviour of the body....Husbands, love your wives, even as Christ also loved the church, and gave himself for it;...So ought men to love their wives as their own bodies. He that loveth his wife, loveth himself. For no man ever yet hated his own flesh; but nourisheth and cherisheth it, even as the Lord the church....Nevertheless, let every one of you in particular so love his wife even as himself; and the wife see that she reverence her husband." (Ephesians 5: 22-33, KJV)

Yes, this is a tough challenge for today's challenged women who must work to pay bills, and a tough pose to remind us of the challenge. Remember Shawn Phillips words "small steps make a distance." Take a step! plf

"Growing in Gratitude"

The American tradition of celebrating "Thanksgiving" is a pure and true "holy-day" because the focus is on the experience of gratitude. We gather together with family and friends, even inviting those who have no family or friends, and we are thankful for the companionship, the harvest and all the blessings of the earth. The content of the meal doesn't really matter, but rather the content (yes, an intentional pun!) of the heart.
As one of my refrigerator magnets reads, "Gratitude is the soil in which joy thrives." I believe that the experience of happiness and true joy germinates and continues to be nurtured by an awareness of all the blessings that have been showered upon us. These gifts are not necessarily material possessions, but rather an appreciation of whatever life serves us because we can learn from the challenges more than from the "things" in life. Why does it take a week of rain, sleet and snow before we appreciate the sunshine, or a stuffy nose and sore throat to be grateful for every breath we breathe with ease? This season let's all try to cultivate "an attitude of gratitude" in the midst of whatever is placed on our table---peas or pies, pleasure or pain. To open our hearts to this positive attitude let's practice the heart and hip opening yoga posture called "Four-Footed Table Pose" or Chatus Pada Pitham in Sanskrit, unless you are pregnant.

• Physically---Tune into your breath while sitting tall in "Staff Pose" (Dandasana, described in the June 22nd blog) on a flat and level area, legs extended straight out from the hips and hands pressing gently into the floor beside the hips, fingers spread wide like a starfish and pointing forward. With each inhalation ground firmly into the "sit bones" at the base of the hips and into the heels of the hands and all ten fingers as the crown of the head is lifted upward to create spinal extension. During the exhalations allow the shoulders to roll down the back as the shoulder blades remain broad at the top and tucked in toward the spine at the bottom. Bring a slight smile to the corners of your mouth as you anticipate opening your heart to gratitude for all things, great and small.
  
• After several minutes of establishing a smooth and rhythmic pattern to the breath, inhale while sliding the hands with spread fingers back behind the hips, shoulder-width apart, and then slide the feet in toward the hips until the knees are bending at right angles. Exhale to press firmly into all four limbs (hands and feet) while lifting the pelvic floor and abdominal muscles (the mula bandha and uddiyana bandha) as the torso lifts up to form a flat, tabletop surface called "Four-Footed Table Pose." Keep the shoulder blades rotating downward as the abdominals and quadriceps across the top of the thighs work to extend the knees directly over the ankles, and the tail bone extends neutrally toward the bended knees. If there is no neck injury the base of the skull may be released slowly onto the shelf of muscles in the upper back called the trapezius as the gaze shifts upward (urdhva) or behind the head to the "third eye drishti" called naitrayoh ma dyai in Sanskrit. If there is an issue with the cervical spine (neck) keep the gaze steady and straight ahead across the torso at the navel called the nabi chakra. Attempt to lift the back body as the front body is opened and extended with each breath. Remain for 8-10 kapalabhati breaths (rigorous exhalations with the chin lock engaged) or hold the pose for as many breaths as possible to maintain a level tabletop.
  
• Mentally---Keep the mind focused while holding "Four-Footed Table Pose" by experimenting alternately with "belly breathing" and then "chest breathing." Attempt to determine which style of breathing helps to stabilize a level tabletop and which assists in opening the upper ribs three-dimensionally. Stay with your body and breath in the pose by feeling grateful for the beneficial effects of strengthening, lengthening and opening.
• Spiritually---There is no denying that it takes constant and regular practice (abhyasa) to find the good in everything. Some days we fail and sink into misery and self pity, but then we can "pick ourselves up, dust ourselves off and start all over again" as the song goes. We can choose to be grateful for the opportunity that life gives us to start all over again. So if this week's physical posture, "Four-Footed Table Pose" is too difficult to bring your body into a level position for now, be content that you can lift your butt off the ground at all! Keep practicing and count the number of breaths that you can hold the lift, no matter how high or low, and maybe in time you'll be able to increase the duration of the lift because your practice will develop the necessary strength and concentration. Be grateful for where you are!
• In the wise words of the apostle Paul, who learned to be content even while imprisoned in Rome, "Give thanks always for all things...." (Ephesians 5:20, KJV)
  

And if all else fails, pray for a grateful heart that is open to seeing the good in everything. Be joyful by choice this Thanksgiving, and share your joy! Thanks for reading all the way to the end of my blogs. Hope they help! plf

"Opening the Upper Body"

There's an important expression used by yoga instructors that cautions, "You only do what you can do." In other words, when attempting to complete the full version of any pose we never force the body to go beyond what it is ready to do. In order to sit in the full version of "Cow-Face Pose" (Gomukhasana) not only must the hip joints be ready to externally rotate and relax, but the shoulders, shoulder blades and arms are working to rotate in opposing directions for the upper body portion of this intermediate pose. But don't be afraid to try the full pose in stages because the expansion experienced in the hip and shoulder joints can be blissful.
With regular and constant practice (abhyasa) the hip joints will eventually release in full external rotation (away from center) enough to sit upright with the knees stacked over one another so that they resemble the narrow portion of a cow's face. Then it's time to open the upper body to form the cow's ears (one pointing upward and one downward). Okay, I admit that this image may challenge your imagination, but go with me on this. The arm position for Gomukhasana involves all those tense muscles that tighten when driving or working on the computer, or even chopping and dicing over a kitchen counter. Students who are new to this shoulder and chest-opening arm position are advised to use a belt or a strap held in the hand of the upper arm to avoid over-stretching the shoulder joint. The full version of "Cow-Face Pose" is safe for prenatal students with the use of a strap to avoid over-stretching the area across the abdomen.

• Physically---Once the leg position for "Cow-Face Pose" (See last week's blog.) has become comfortable enough not to be a distraction, the upper portion of the body is ready to open and relax. If the bottom portion of this pose remains too uncomfortable, you can just practice the arm and shoulder opening in a comfortable seated position such as "Adept's Pose" or "Staff Pose", or even while standing in "Mountain Pose." Search my previous blogs for descriptions of these positions.
  
• Begin by inhaling the arms straight above the head while grounding downward to create extension through the spine. At the top of the breath bend both elbows and release the right hand to the left elbow, drawing the flexed left elbow back behind the left ear until the resistance is felt in the back of the left upper arm (tricep muscle) and the left shoulder blade (scapula) opens to release externally with the softening of the left back muscles (rhomboids and latissimus.dorsi.) The upper left elbow is pointing upward when the right knee is on top of the left knee in the leg position, and vice versa. Remain here for 3-5 breaths to experience the external rotation in the left arm and shoulder joint before adding the bottom arm.
  
• If this is the first time you've tried this arm and shoulder stretch place a belt or strap in the upper left hand to be held firmly with the fingers aligned along the upper spine. Then inhale the right arm straight out to the side at shoulder height and rotate the right shoulder joint internally (toward center) as the right elbow bends. During the exhalation, roll the right hand, palm facing outward, up the center of the spine as you feel the muscles in the upper right back (subscapularis and posterior deltoid) lengthen enough to reach the fingers of the upper hand, OR the strap held in the upper hand. Remain in this shoulder-opening position for 8-10 breaths, directing each breath into the chest and upper back in order to intensify the stretch in all of the connective tissue. Inhale deeply to stretch the top elbow upward before exhaling to slowly release the grip that binds the opposing rotations.
• First reverse the lower leg position for "Cow Face Pose" as described in last week's blog before inhaling the arms to reverse upper body arm position. If the left knee is now stacked on top of the right knee then the right elbow will be flexed behind the right ear and the left arm will slide up the back of the spine to reach the right hand OR a strap now held in the right hand. Always move slowly and cautiously into this upper body stretch to avoid overmobilizing the shoulder joints and remain long enough to experience the opening and release of the upper back, shoulder and arm muscles.
  
• Mentally---With the intention to explore and discover any tension held in the upper body, rather than strike a perfect pose, it will be beneficial to practice truthfulness (satya) when approaching the upper body portion of Gomukhasana. back of the arms (triceps) or in the muscles between the shoulder blades (scapulae) called subscapularis rhomboids. Focus the attention on maintaining a smooth and rhythmic breathing pattern, especially to expand three-dimensionally through the rib cage on each inhalation as the arm, back and shoulder muscles work eccentrically while lengthening.
• Spiritually---If the flexed elbows represent each of the cow's ears in this "Cow-Face Pose"--- one perked and attentively pointing upward with the other relaxed and grounding downward--- this can be a wonderful expression of the battle to find balance between meeting the needs of opposing forces. We aim to strike a harmonious balance between our heavenly desires and our earthly needs. The upper ear or body can represent heaven within us and the lower ear or body can easily be seen as a grasping of earthly pleasures that can destroy and lead to hell on earth. My parents often preached their philosophy, "Don't be so earthly minded that you're no heavenly good, nor so heavenly minded that you're no earthly good." We live in both worlds, but as the philosopher Seneca, the younger said, "You cannot escape necessities, but you can overcome them." Be mindfully aware of all opposing forces.
  

May you find balance in your efforts to overcome the downward pull that prevents you from becoming all that God intends for you....plf

"Better Late than Never"

Yes, I confess that this week's blog is late! But, "better late than never," right? Last weekend my husband and I drove up to the Sacramento area to visit with my 87-year-old mother, and to clean her apartment. On the way home yesterday as we were driving south on the 101 through the heart of the central coastal area, I noticed sparse herds of "California happy cows" grazing on grassy hillsides dotted with live oak trees and traced with switchback paths worn by years of travel. My mind drifted off to the "happy place" where I experience the Lord's presence when I practice yoking with Him early every morning. After sitting in the twisting pose "Half Lord of the Fishes" described in last week's blog, I often move into a counterpose to open my hips (and heart) with an external rotation in a variation of the position called "Cow-Face Pose" or Gomukhasana in Sanskrit. This hip-opener can be practiced safely by prenatal students with great benefits by moving mindfully into the position, but without the twisting posture from last week.

• Physically---Begin the leg action of "Cow-Face Pose" (Gomukhasana) by sitting in the center of a flat and level area (or on a yoga "sticky mat") with both knees bent and the right foot just to the left of the left hip and the left foot placed just to the right of the right thigh. Inhale while lifting both arms upward to ground both sit bones at the base of the hips and the tail bone into the earth as the energy flows up through the torso and helps to extend the spine in an upward motion. As the exhalation begins to move down and out of the torso release the right hand to the right inner thigh and the left hand to the left inner thigh to gently encourage an external (away from center) hip rotation in both upper thighs, using the heels of each hand on the inner thighs and then releasing each flexed foot onto its outer edge.
  
• Next, inhale the torso forward as the tail bone lifts in a forward tilt of the pelvic basin, and then walk the hands forward until they align directly under the shoulders in a variation of "Cat and Cow Pose." Look up, tuck the toes under the heels, and stretch the tail bone up and away from the lifted chest. Then look back down to see that the left knee is stacked directly in front of the right knee, but be sure to keep both feet flexed to prevent any excess torque and strain in the knee joints! While beginning the exhalation draw up the pelvic floor and abdominal muscles to round the spine like a cat before releasing back onto the sit bones and sliding the hands onto the instep of each foot. If the knees are higher than the hips (indicating very tight hip flexors) place a folded blanket or pillow under the hips to raise them and release pressure on the very vulnerable semi-flexed knees. With each slow and mindful exhalation release the chin toward the lifted chest and the weight of the torso onto the inner left thigh and knee. Use the body weight to gently encourage the hip flexors to soften and expand in this intermediate hip opener for a minimum of 8-10 slow and rhythmic breaths. (We'll add the arm position for the full version of "Cow-Face Pose" in next week's blog.)
  
• To reverse the position of the legs for this "Cow-Face Pose" variation to the opposite side, inhale forward onto the balls of each foot as the hips are lifted and begin to walk the hands in a clockwise direction 360 degrees to the right, pivoting on the balls of the feet until the right bended knee is now stacked in front of the left knee and the hands are on the ground directly under the shoulders. Inhale and look up as the toes tuck under the heels of the feet before exhaling onto the sit bones. Now release the torso onto the inner thighs and knees for 8-10 slow and relaxed breaths in this forward version of "Cow-Face Pose" before we add the shoulder openers next week.
  
• Mentally---By focusing the attention on the release of the abdominal wall with each "belly breath" inhalation, the pelvic floor and hip joints will begin to soften and relax sooner. Remember your Creator as the source of every breath you take. Be sure to let out all doubts while extending the duration of each exhalation as the weight of the upper body releases slowly onto the legs and encourages the hips to open gradually. Move into "Cow-Face Pose" with the intent to soften your hips and your heart.
  
• Spiritually---Ancient civilizations believe that there is a direct correlation between the hips and the heart. If this is the case, time spent yoking with God while sitting in hip opening postures will greatly soften the heart of the practitioner. I claim God's promise in the Book of Ezekiel as I pray daily for those who have hardened their hearts to the God of the universe. I am encouraged to know that the time spent alone with God will accomplish this opening process. Give God the time and the attention necessary to do the softening.

"A new heart also will I give you, and a new spirit will I put within you; and I will take away the stony heart out of your flesh, and I will give you an heart of flesh. and I will put my spirit within within you and cause you to walk in my statutes, and ye shall keep my judgments, and do them."
(Ezekiel 36:26-27, KJV)

"For God maketh my heart soft...." ( Job 23:16, KJV) May He soften your heart and your hips....plf

"What's in Your Bait Box?"

Preparation for the twist to the Right first...

Right ascending colon compression

"Half Lord of the Fishes Pose" to the Left 

or

 Ardha Matseyendrasana

"Half Lord of the Fishes" twisting Left

Exactly what did Jesus mean when he saw two brothers, Peter and Andrew, fishing in the Sea of Galilee and said to them, "Follow me and I will make you fishers of men." If Jesus was talking about the process of catching the attention of men the way that bait catches the attention of the fish, does any and everything work? If we put a live worm on a hook to catch a rainbow trout in a mountain stream, we probably won't get much attention because that trout is looking for flies that have just hatched. So our bait box better contain a few "dry flies" like a "Parachute Adams" that will lure the trout we're trying to catch. A sense of the appropriate bait seems most effective.
It's helpful to be mindful of this principle of using specific lures that are appropriate to catch the attention of specific creatures when trying to attract "followers" for a blog. So did I catch any fishermen this week? Yoga has become more mainstream over the past ten years that I've been teaching and so it's been easier to catch the attention of students and then redirect them into a relationship with their Creator. I pray that I'm becoming a more effective "fisher of men." Think about this as you explore this week's twisting yoga pose called "Half Lord of the Fishes" or Ardha Matsyendrasana. However, do not attempt this intense twisting posture if you are pregnant or have herniated discs!

• Physically---It's best to enter any twisting posture after a few warm-up rounds of "Salutations to the Son" or at least several rounds of the lateral stretches described in last week's blog. Gentle warm-up twists can even be performed while sitting in "Adept's Pose," twisting on an exhalation first to the right after lifting and lengthening the spine on inhalations, and then to the left. (Notice a pattern here? I usually attempt to create some continuity from week to week so that "followers" can link the postures together.) Once all parts of the torso are warmed up and stretched out, sit on a fairly flat and level surface and bend the left knee to bring the left foot under the buttocks. The heel of the left foot is directly under the left "sit bone" (base of the hip bone) while the right "sit bone" rests in the arch of the left foot. If this is too uncomfortable for beginners, please modify the position and place the left flexed foot at the base of the perineum, as in "Adept's Pose." A modified version of this twist can also be performed while seated in a padded chair without arms by sitting on the left foot first.
  
• Begin "Half Lord of the Fishes Pose" (as all twisting postures) with an inhalation while grounding the sit bones to lift and extend the spine, and then bend the right knee and place the right foot just outside the left thigh as close to the hip as possible. Exhale while hugging the right bent knee into the right side of the abdomen, using both arms at first to create healthy abdominal compression. Remain in this transitional phase of the pose for several breaths to relax the joints before stabilizing the hips and lower lumbar back. Then, twisting like a spiral staircase from the base upward, inhale while pressing the right hand behind the right hip to ground and lift the pelvic floor and abdominal muscles (the mula and uddiyana bandhas) in order to support the lower spine. At first it's important to enter this intense spinal twist without using the leverage of the arms. Never force the spine into a deeper twist!
  
• Then slowly place the left bent elbow outside of the right bent knee with the palm facing to the right and exhale to look over the right shoulder. With each inhalation lift and extend through the torso so that there is healthy space between each vertebrae, never sacrificing extension for deep flexion. Keep the lower body, especially the hips, as a stable base for this twist and use each exhalation to explore and deepen the twist by gradually deepening the lower abdominal contractions (the bandhas.) Remain in your deepest version of the twist for 3-5 breaths, and then slowly relax the core muscles on an inhalation to come back to center. Exhale while switching to place the right foot under the sit bones or at the base of the perineum and hug the left bent knee into the abdomen for several transitional breaths. Proceed with caution as you lift, lengthen and lock the bandhas twisting to the left without the leverage of the arms at first. Once you're experiencing your deepest version of this twist to the left, remain for 3-5 mindful breaths before inhaling back to center.
  
• Mentally---The dynamics of belly versus chest breathing can be explored effectively in this intense seated twisting pose as long as the attention is completely focused on the coordination of internal engaging and releasing of muscles in sync with the breathing. At the beginning it's easier to "belly breathe" by relaxing the abdominals at the onset of each inhalation, and then engage the side body by lifting the "flying up locks" in the waist area. Once the tension in the lower abdomen and ribs is released, this area can then be stabilized at the beginning of each inhalation by engaging the locks (bandhas) in order to experience "chest breathing" as the diaphragm action moves into the rib cage. This stable base with an active upper body greatly intensifies the rotation in the spine so it must be done gradually and mindfully. The twist on each side should begin with relaxed "belly breathing" and then progress to deepen the intensity by engaging lower abdominal contractions and maintaining these "root locks," even while initiating the next inhalation in order to experience "chest breathing." Since all parts of the torso are actively engaged to twist and look over the shoulder, it's crucial to balance the action throughout the spine by mobilizing all muscles in the torso from the waist upward.
• If all this is too much to put together for beginning yoga students, try not to become discouraged! This is the time to realize the importance of studying the complexities of yoga under the supervision of an experienced and certified yoga instructor. Do your homework and research your teacher's background.
  
• Spiritually---While experiencing this intense twist that massages all of the lower and upper abdominal organs, remember that yoga is simply a technical tool to teach a physical and mental discipline that relieves suffering. The real point to teach you to become disciplined spiritually by connecting you in a close relationship with your God. If yoga is the bait to lure you into spending quiet time alone, then don't forget to real in the true prize by connecting to your Creator, giving Him your undivided attention and gratitude while you practice.
  

So get fishing, but don't forget to use the appropriate bait! plf

"Go Slowly into the Day"

Our bodies are like a giant test tube of chemicals so, in a sense, it's true that we are what we eat. (Yikes! Ed Moon, if you're out there, I can't believe I just quoted your jabs at me in the teachers' lounge of High School District 214, state of Illinois, early 1970's!) As I approach the holidays noted for over-eating unhealthy food and beverages in ridiculously excessive quantities, I've decided to prepare myself with a new mantra---"Less is more." This is especially true for the elderly because the digestive system has most likely been over-worked for longer periods of abuse, but the young should also be aware of the cumulative effects of abusing the physical body with too much low-grade fuel. It seems that our bodies also keep a journal of the decisions that we make!
This is the very reason that I've decided to more slowly and purposefully into each day by beginning with mindful meditation after my morning prayer and yoga time. By becoming more astutely aware of the connection between what I ingest in my physical body and what I ruminate in my mind, I hope to be ready for a transformative 2010 generated by a New Year's resolution to "go slowly into the day." Even though I know better, I often cut my prayers and yoga session short because I get the feeling that I should be doing something else! Or worse yet, I push myself to move into a new posture, or I abbreviate the time spent in an important restorative position. Yes, even yoga instructors are "a work in progress," as I mention in my blog intro.
After prayer and meditation, rather than rushing out of last week's seated posture called "Adept's Pose" or Siddhasana, try remaining seated calmly and patiently for a few rounds of this very slow and gentle sequence of breath-synchronized movements (called a vinyasa flow in the ancient Sanskrit language.) Almost anyone can participate in this type of yoga since it focuses on the slow and coordinated movements of the upper body. Remember that the intent is to move very slowly and mindfully with the breath, allowing the breath, not the body, to lead.

• Physically---Begin by sitting comfortably, either in "Adept's Pose" or on a padded chair, and flow peacefully with the arms for 3-6 rounds of the following sequence:
• While slowly inhaling a full ujjayi (victorious) breath, raise the arms with the inhalation out to the sides and then straight above the head until the hands touch (called "Upward Salute" or Urdhva Hastasana). If you don't have high or low blood pressure and are not pregnant, you may pause here to look up at the thumbs to stretch at the top of the inhalation for what is called antara kumbhaka. Do not rush into the exhalation!
  
• As the exhalation begins, slowly lower the straight arms down to the starting position with the hands floating back onto the inner knees as the chin lowers onto the raised chest into what is called the "Chin/Throat Lock" or seal (Jalandhara Bandha). Again, if you do not have high or low blood pressure and are not pregnant, you may pause here at the end of the breath for bahya kumbhaka. Attempt to keep the exhalation as long or longer than the inhalation to prevent the light-headedness caused by a build-up of carbon dioxide in the bloodstream.
  
• After practicing very slow and rhythmic movements of the arms in sync with the breath, you may try adding the "Root Locks" (Mula and Uddiyana Bandhas) during the pause at the top of the inhalation by drawing the pelvic floor and abdominal muscles in an upward lifting motion. After 3-6 rounds of practice that coordinates movement with the breath, reverse the position of the legs (left ankle will move to the top of the right ankle) after a brief break in "Staff Pose."
• Once the flow of the arms with the breath becomes natural, try adding lateral or side stretches by lowering one arm at a time to the floor in line with the hip but stretched away from it. Keep the upper arm stretching straight over the ear while looking up under that arm as the side body stretches and leans into the hand on the floor. Inhale back to the "Upward Salute" arm position, and then reverse to the opposite side. With each stretching flow to the side, place the hand further away from the hip to increase the stretch in the side body.
  
• Mentally---Be sure to move as slowly as possible, and stay alert by counting the number of breaths in each position to keep the mind from wandering out of the present moment. Once the movement of the arms and breath become rote, you can begin to focus the attention on coordinating the internal lifting of the "locks" with the breath for support in the torso. The upper body will become long and lean with multiple repetitions of this easy vinyasa flow series, but be sure to perform the same number of repetitions on each side, unless one side is already imbalanced and you're trying to improve and balance that side.
• Spiritually---To add a spiritual dimension to the arm movements with the breath, acknowledge your Heavenly Father in the "Upward Salute" as the source of every breath you take. On the exhalation pause the arms very briefly at shoulder height to acknowledge Jesus your Redeemer as you experience the surrendered release from your sins through His grace. Then bring the palms together at the end of the exhalation in prayer position (called anjali mudra) instead of resting the hands on the inner knees, and pause to acknowledge the peaceful presence of God's Holy Spirit within you. Attempt to make each graceful movement a "meditation in motion" as you savor the journey during these slow and peaceful movements.
  

"In all thy ways acknowledge Him, and He shall direct thy paths." (Proverbs 3:6, KJV)

"Whosoever denieth the Son, the same hath not the Father; [but] he that acknowledgeth the Son hath the Father also." (I John 2:23, KJV)

Pause often to enjoy the journey without concerns about any particular destination....plf

"Practice with Limitations"

If you're looking for excuses not to practice yoga, in my way of thinking there are none! Remember that yoga consists of more than physical postures. In fact, yoga is even more than the sum of its eight limbs. The asanas are only one of the eight components or ingredients (number three) that can be practiced in an effort to yoke with your Creator. If you're recovering from surgery and have limited mobility, you can always practice sitting still but comfortably for extended periods of time with the mind focused on smooth and steady breathing techniques. Meditation practice provides an ideal opportunity to become available to God and to experience gratitude to the Source of those life-giving breaths.
The key to sitting comfortably for long periods of time is not necessarily to find a cushy chair with back support, unless you want your core muscles to atrophy. Rather, the key is to practice seated positions, especially the traditional "Adept's Pose" called Siddhasana for long periods of time without the support of a chair back. In order for most people to experience some degree of comfort in a seated posture, the hips should be slightly elevated above the knees so that the natural spinal curves can be maintained. If this "hip above the knees" cannot be accomplished with the aid of props such as pillows and folded blankets under the tail bone and hips, then a chair should be used for seated practices such as pranayama and meditation. This means that even those individuals who are confined to a wheel chair can practice yoga---yoking body, mind and breath with an infinitely powerful Creator.

• Physically---Begin all seated postures on a level floor with the legs extended straight out from the hips in "Staff Pose" or Dandasana (described in the June 22nd blog.) Take time to assess whether tension in the hamstrings or hips is preventing an erect posture with the natural curves of the spine intact, especially in the lower back. If necessary, place a pillow or folded blanket under the hips to insure a comfortable forward tilt in the pelvic basin, OR sit in a chair with a padded seat. Using both hands, bend the left leg at the knee and hold the flexed left foot with both hands to seat the heel of the foot at the base of the spine (the perineum) with the sole of the left foot resting against the right inner thigh. Next bend the right knee and place the right ankle over the left with the heel of the right foot pressing against the pubic bone. Finally, tuck the sole of the right foot just between the left thigh and calf with the right heel pointing upward. If you have unusually tight hips or hamstrings, do not force the feet into this position called Siddhasana. Use folded towels to pad the uncomfortable regions around the ankles or behind the knees. Once a level of comfort is achieved stretch both arms forward to rest the backs of the hands lightly on the inner knees so that the palms face upward with each thumb and forefinger touching softly in jnana mudra.
  
• With each inhalation press down into the sit bones at the base of the hips while lifting upward through the spine with the head aligned directly above the spine and between the shoulders. Be careful not to lean forward onto the heels, but support the weight of the head and upper body with an erect posture utilizing skeletal alignment in addition to the core muscles of the pelvic floor and abdomen. Remain in this basic seated posture with the right foot on top for several minutes (until the breath becomes labored or uneven), and then release the legs one at a time to relax for several breaths before reversing the legs. On an inhalation place the right flexed foot at the base of the spine (perineum) and then exhale the left foot into place in front of the pubic bone with the left heel facing upward. Switching sides in this basic "Adept's Pose" helps to alleviate stiffness in the knees and ankles, while toning the lower spine and abdominal organs.
  
• Mentally---Attempt to rest in Siddhasana on this reversed side for at least as long as the first side, allowing the position of the crossed legs and erect back to keep the mind attentive and alert. If practicing breathing techniques (pranayama) be sure to monitor the length of each inhalation and exhalation so that the duration of each becomes even. As soon as there is one second less on either portion of a cycle of breath---inhalation or exhalation---this signals that the body is ready to make a change in position. Do not attempt to practice breath retention (kumbhaka) techniques if you have high or low blood pressure. It is best to practice these advanced breathing methods under the guidance of an experience yoga instructor.
• Spiritually---Once this basic seated pose becomes so comfortable and the breathing pattern so smooth and regular, it's time to focus your attention on the relationship with the object of your affection. This does not mean a male or female friend, but in meditation practice it means thinking only about the spiritual relationship and connection that you have with your Maker. Begin to experiment with removing the distractions of the sense of sight by closing the eyelids lightly to withdraw from all visual diversions. Absorb your sense of hearing in the soft, sibilant sound of each cycle of breath and withdraw from any outer sounds that surround you. Now you are beginning to practice the fifth limb of yoga called pratyhara, or withdrawal of the senses, so that you can focus on God's words from Scripture in order to release the most difficult aspect of yourself---your will. As the Book of James puts it:

"For that ye ought to say,'If the Lord will, we shall live, and do this, or that." (James 4:15, KJV)

Varying your Shape in "Bow Pose"

"Bow Pose" or Dhanurasana

In order to bring variety into my daily yoga practice I'll often vary the shape of many poses with the intent to experience slightly different results. At least every other day I try to include "Bow Pose" (or Dhanurasana) with its variation on the side (called Parsva Dhanurasana) in order to relieve the growing stiffness I'm noticing in my spine as I age.
Recently I read an article in the Body and Brain health magazine that suggested crossing the legs at the ankles to increase circulation to the spleen. This fist-sized organ, located just under the diaphragm high on the left side of the abdomen, filters blood and is therefore an important part of the body's immune system. So now I cross my ankles in "Bow Pose" a couple of times a week just to insure that my spleen is experiencing that extra massage that squeezes and soaks all the abdominal organs with freshly oxygenated blood. Try it; you'll like it!

• Physically---As with the traditional "Bow Pose," be sure to warm the joints and muscles with a few rounds of "Salutations to the Son," or simply flow back and forth slowly with the breath from "Downward-Facing Dog" on the exhalations to "Plank Pose" on the inhalations, and then back to "Down Dog" again. Then lower slowly on an exhalation (if possible through "Four-Limb Stick Pose" called Chaturanga Dandasana described on May 4th) onto the front of the body and stretch out face down on a flat and fairly level surface. Inhale to bend both knees and actively ground the front of the thighs and pelvic bone down into the floor before exhaling again to draw the heels of the feet close to the hips with the feet crossed at the ankles.
• It may be easier to reach the top of the foot closest to the hips first, and then the foot on top, before moving to a firm grip of the hands at the ankles. If this is not going to happen on the second attempt, try looping a belt or strap around both ankles and hold both ends of the prop, one in each hand, as close to each foot as possible. As the chest expands with the next inhalation, ground into the pubic bone while lifting the crown of the head to extend the spine and the upper torso. With each inhalation cautiously work the top of the thighs in extension to lengthen through the legs , and use each exhalation to release the hip flexors as the feet are actively drawn upward and away from the hips. Be careful not to overstretch the front of the shoulder joint
  
• Remain in this variation of "Bow Pose" for 5-6 breaths, allowing the chest to remain open and lifted before releasing onto the right side of the face to stretch out and rest for several breaths. Then reverse the crossing of the ankles to experience the maximum stretch on the side of the foot that is on top. I like to begin with the right foot on top and end with the left foot on top in order to work up to the more intense stretch of the left side where the spleen is located. Try to work up to at least one minute (5-8 full cycles of breath) on each side.
• Remember to roll onto the back to experience the restorative benefits of "Corpse Pose" (Savasana described in the January 24th blog) for a minimum of five minutes.
• Mentally---Since "Bow Pose" is a bound position in which the muscles and joints of both the arms and legs are working to draw the spine into a backward-bending bow shape, it is crucial to stay very aware of the sensations of pressure in the vulnerable knees and shoulder joints. Attempt to even the work between the arm and upper thigh muscles by grounding the pubic bone in the front of the body on inhalations while working the hamstrings and pectoral muscles in an even extension of the spine. Also experiment with not rocking back and forth on the abdomen with each breath by directing each inhalation into the already expanded chest. Stay focused and present with each breath and body sensation.
  
• Spiritually---We've all spoken words that we wish we could unspeak. But just as a bell cannot be unrung, so we cannot "Control Z"---that's computer speak for "undo"---our spoken words. They spring forth like arrows shot from a bended bow, sometimes into the hearts of those we care deeply about. While holding your physical body silently in this week's "Bow Pose" variation, practice emptying yourself of all mean-spirited or wicked thoughts so that they don't become spoken words that can never be undone.

"For, lo, the wicked bend their bow; they make ready their arrow upon the string, that they may privily shoot at the upright in heart." (Psalm 11:2, KJV)

May the words of my mouth and the meditations of my heart be ever pleasing to You, O Lord....plf

"Plow it Under and Put it to Rest?"

"Plow Pose" or Halasana

In rare instances the bonds in a relationship are so strong that the person remains a part of our life for the long haul---for a lifetime. But occasionally a relationship will end. Sometimes it's only a temporary pause in the connection before circumstances change and the friendship resumes. But frequently actions or words spoken in anger have caused so much pain that the memory of them blocks intimacy for a long period of time. Then it's time to ask the tough questions that will help to make a tough decision. Can that memory be plowed under and put to rest so that the relationship is saved? Or is it time to walk away and put the relationship to rest? As the song goes, "They say that breaking up is hard to do...." The challenge is to keep whatever is plowed under totally buried, and never to dig it up again! To avoid being stuck in the past we move on toward our destiny.
An inverted yoga position called "Plow Pose" or Halasana encourages the physical process of elimination by urging movement of toxins from the body. Free movement in the bowels creates a sense of lightness and can lead to clearing the mind of toxic thoughts. Although "Plow Pose" is a basic inverted forward bend that can be practiced safely by those with high blood pressure, it is not recommended for pregnancy. Also, do not practice "Plow Pose" if your intestinal tract is already moving too freely with diarrhea.

• Physically---Begin by lying on the back after warming up the spine with several rounds of "Salutations to the Son" described in three consecutive earlier blogs (April 27th, May 4th and 11th.) Then follow last week's blog to move cautiously into the supported version of "Viparita Karani" with the hands under the hips and the legs actively extended straight upward. If you are using a prop under your hips for support you may also need to prepare for "Plow Pose" by placing a small bench or chair behind your head. This prop will prevent you from forcing your feet to the floor before your spine and hamstrings are ready, and it will provide support for the weight of the lower limbs as you attempt to bring your hips directly above your shoulders.
  
• On an inhalation draw up the pelvic floor muscles (mula bandha) and lift the abdominals (uddiyana bandha) for core support before attempting to exhale the toes onto the floor or a previously placed prop behind the head. Never force the feet to the floor before the spine and hamstrings are ready to release in this inverted forward bend. The weight of the hips and legs should press into the tops of the shoulders, the upper arms and the back of the head---not the back of the neck. As in seated forward bends the tail bone is drawing away from the heels of the feet to create healthy space between each vertebra. The toes of the flexed feet can also provide support as they press actively into a prop or onto the floor behind the head to help lift the hips upward and directly over the shoulders. It is important to keep the chin centered and pressing lightly into the sternum (breast bone) in a chin/throat lock called jalandhara bandha. Beginners new to this pose will gaze at the tip of the nose at first and then may shift to the internal "third eye" drishti---naitrayoh ma dyai---to avoid turning the gaze to the left or right, but keeping the head aligned directly over the spine.
• To help in the grounding action the hands may move up each side of the back just below the shoulder blades with the elbows no wider than the shoulders. With each inhalation the tail bone is extending up over the shoulders with active abdominals and hamstrings while the tops of the shoulders are grounding down into the floor and away from the ears. If the breath is moving smoothly and freely, you may be ready to release the palms of the hands onto the floor stretching them away from the feet. Then interlace only the thumbs with the palms facing down, and eventually interlace all ten fingers with the little fingers pressing onto the floor.
  
• At first, the breathing may be restricted by the intra-abdominal pressure, but this can be relieved by broadening the base of the rib cage to allow the shift of organs toward the head. Attempt to breathe freely in "Plow Pose" for 5-6 smooth breaths before releasing each vertebra down to the floor from the top of the spine, as carefully as you would lower a string of expensive pearls. Finish by lying on the back in "Corpse Pose" (See the January 24th blog.) for several minutes with the sacrum and each shoulder blade placed flat against the floor for support.
  
• Mentally---"Plow Pose" can be very risky because it can over-stretch all of the curves in the spine---especially the neck and upper back---if not performed mindfully and with enough conscious support in the proper places. Be sure to warm up properly and then move slowly with awareness from one phase of the pose (Viparita Karani) to supported Halasana before attempting other variations that will be described in next week's blog. Always support the legs to protect the back. By closing the eyes and focusing inwardly on the body sensations in the neck, shoulders, chest and the back of the thighs, your inner God-tuition will tell you when you are at your "edge" before pain. There should be no sensations of shooting pain or burning in any muscle or joint. Always approach invervions with cautious confidence.
• Spiritually---Since we are getting things moving and churning in the physical posture called "Plow Pose" we are beginning a process called change. Being stuck in stagnancy is not good for the intestines, the mind or the emotions. Sometime we must move on and forget the past in order to press forward toward our "Personal Legend." As the apostle Paul put it:

"...but this one thing I do, forgetting those things which are behind and reaching forth unto those things which are before, I press toward the mark for the prize of the high calling of God in Christ Jesus." (Philippians 3: 13-14, KJV)

My prayers go out for your courage to cleanse....plf