Monday, December 27, 2010

"What Next?"

Nobody really knows "what's next," so we get over it!  We accept that the "knowing" is for God alone. As the song says, "Whatever will be will be; the future's not ours to see." Although I cannot be sure that there will be a tomorrow, each moment of today I will continue to serve God and my family in the faith that there will be a future.  From personal experience, God always provides what I need, as I need it because He's perfectly aware of my needs before I am.  He even inspires the words for each week's blog as I sit in front of the computer, fingers poised over the keys, not knowing exactly what I will write.
By contrast, very young children appreciate and seem to need the comfort of traditions that set a pattern in their young minds.  They often say the same words to their parents before bedtime, "Night night, Mommy/Daddy. See you in the morning!" And often they like to use the same cup for their milk, and even read the same bedtime stories. (Hopefully those stories are from The Bible.)  Young minds seem to be apprehensive of change.  But as adults we've already experienced the unpredictability of life, and so we quickly learn to adapt and adjust as life tosses the unexpected our way. 
Yes, it's wise to use reason and probability based on the past as guides for the future. As the saying goes, "Hope for the best, but prepare for the worst."  Hopefully we learn from history because the year 2010 will soon be a part of history, but the first day of 2011 is yet-to-come and bursting with new opportunities to change old habits and learn from mistakes!  Trust your God who knows all as your very best and safest guide.  The words of Jesus explain the concept of God's sovereignty in The Book of Matthew, Chapter 24 beginning at the 36th verse: "But of that day and hour knoweth no man, no, not the angels in heaven, but my Father only."  The apostle, Mark, also recorded the words of Jesus in The Book of Mark, in Chapter 13, beginning at verse 32; and then he added in verse 33:  "Be on guard; be alert! You do not know when that time will come."   Live with the inner peace of not needing to know "what's next."
My ongoing "New Year's Resolution" is to start every day on my knees, practicing the tools of yoga to connect with/yoke with the only God who does know "what's next!" When I literally don't know what to do next when sequencing postures (asanas) I listen more intently to my body and mind with present-minded awareness.  Following I've outlined a very brief overview of just a few basic yogic tools that you can put to use in your daily yoga practice for 2011:
  • Physically---When changing position from one posture (asana) to the next, always move slowly and cautiously in sync with the breath.  Inhale through the nose only (God's filtration system) to extend the spine and open the chest and lungs, drawing in fresh energy (called prana) and then sealing it within the physical body by engaging the locks (called bandhas) described in the May 11, 2010 blog,  These physical locks are usually engaged at the top of the inhalation and squeezed or lifted firmly upward and inward during the exhalations to provide support for the body weight. The pause at the end provides s time to let go.
  • Use the pose/counterpose technique to balance your body---following every forward bending position with a backward bending position, every external rotation of the hips is balanced by an internal rotation, and every twist to the right by a twist to the left.  Begin slowly to warm the muscles and joints and then include a few standing and balance positions that challenge your body to be stronger and more stable.  
  • Remain in each position for at least 3-5 breaths (unless practicing a one-breath, one-movement vinyasa flow) and include passive stretching with props for support when your body needs rest.  
  • Always conclude your time alone with God in "Corpse Pose" (See November 29, 2010 blog) for at least five minutes to "be still," rest and restore your physical body, which is the temple of God's Holy Spirit.
  • Mentally---Pay close attention to the rhythm of the breath, especially the duration of the exhalations, which are usually equal to (sama vritti) or longer than the inhalations.  If the mind wanders out of the present moment, return to focus your attention on each breath without irritation or emotional response.
  • The eyes are usually focused in the direction of the upper body stretch (called drishti) or inward (called the "third eye" or naitrayoh ma dai) on the object of your affection, which for a follower of Christ would be His gift of life found in the spirit of each breath, and His free gift of eternal life through His death on the cross in our place.  The eyes may be closed lightly or just 2/3 of the way to help withdraw from the distracting sense of sight.
  • It's especially effective to schedule your yoking time to be alone with God as the first thing each morning or the last thing before bed to eliminate phone calls, texts, etc.
  • Spiritually---Be mindful of the power of physical gestures and thoughts as you use your body and mind to demonstrate your love and devotion to the one Living God, Creator of all things visible and invisible.   
  •  Every time you look up, spiritually acknowledge and worship God as the source of every breath you take.   Bow in surrender and submission as you exhale with every forward bend.  
  • Make every yoga practice, long or short, a moving meditation dedicated to your Lord and Saviour, Jesus Christ, who so loved the world that He came to save the world, not to condemn it.  (Please re-read John 3:16 and 17.)
"O God, Thou art my God; early will I seek Thee; my soul thirsteth for Thee, my flesh longeth for Thee in a dry and thirsty land, where no water is....Because Thy lovingkindness is better  than life, my lips shall praise Thee."              (Psalm 63: 1 and 3, KJV)
  
I pray that each day of your New Year will begin by using the ancient tools of yoga to yoke with God, resting in His calm and peaceful presence, listening to the guidance of the only One who knows what's next.... Happy, healthy and peaceful 2011 to ALL!                                          plf

Monday, December 20, 2010

"The Greatest Gift of All"

Ironically the greatest gift of all is often not received.  For example, if you're fortunate enough to be the benefactor of an inheritance, you must sign notarized documents to indicate that you are who you say you are, and that you will accept the inheritance.  It is legally possible to refuse the bequest and there are varied personal reasons for doing so.
Some unfortunate people even choose to refuse what I believe to be the greatest gift of all!  This gift of grace was provided by Jesus Christ's birth in Bethlehem, His sin-free life and then death on the cross almost two thousand years ago.  On that first Christmas morning the angel of the Lord came to his earthly parents, Mary and Joseph, while they were taking shelter in a humble stable. The angel said to them, "Fear not; for behold I bring you good tidings of great joy, which shall be to all people.  For unto you is born this day in the city of David a Saviour, which is Christ the Lord."  (Luke 2: 10-11, KJV)  Note that the angel used the words "to all people" and not only the Hebrew nation.  And yet there are many who still refuse the salvation provided through this free gift of grace that was intended by a loving Creator for all people.  
Throughout this Christmas week as you remember "the reason for the season" practice breathing in acceptance of the greatest gift of all.  Experience the freedom from sin and guilt as you physically practice this week's "Cat and Cow Pose" breath-synchronized (vinyasa) flow, called Chakravakasana in Sanskrit.
  • Physically---Begin by lowering to your hands and knees in the humble prayer position called "Child's Pose" described in the very first blog of 2009.  After your personal prayers, continue to remain in the peaceful presence of God through the gift of the Saviour, Jesus Christ, by breathing in deeply into all corners of your lungs as your torso moves forward onto the forearms and the toes tuck under the heels of the feet in a "Four Post Pose."  Look up as you slowly draw in and receive that first healing breath. Tilt your hips forward (anterior tilt of the pelvic basin) and lift the tail bone away from the heart as your weight shifts forward onto both hands (aligned directly under the shoulders) and evenly onto all ten toes, which are aligned under the heels and hip-width apart.  At the top of each inhalation, engage the pelvic floor and abdominal muscles (the mula bandha and uddiyana bandha) by lifting them upward and strongly drawing them back toward the spine. While the tail bone is scooping down and forward in a reverse (posterior) tilt of the pelvic basin the gaze shifts back toward the navel.  Throughout the long and thorough exhalations the back of the spine is arching upward like a cat as the locks (bandhas) are engaged to support the vertebrae in this deeply rounded cat-like position.  
  • Mentally---Feel the physical energy rising (called prana or life force) rising upward through the spinal column as you receive every breath as the gift of life.  Then notice the used energy and toxins (called apana) moving downward and out of the body during each exhalation.  Stay mentally present with each breath as you synchronize the breath with the physical movements.  
  • Spiritually---Receive your gift of life and salvation as you breathe consciously, opening the physical body during the inhalations to represent your acceptance through faith.  Close and round the back of the spine with each exhalation symbolizing your rejection of all doubts and distractions.  Live in the peace of forgiveness through Christ as Simeon experienced when he first met Jesus in the temple in Jerusalem:
"Lord, now lettest thou thy servant depart in peace, according to thy word; for mine eyes have seen thy salvation, which Thou hast prepared before the face of all people; a light to lighten the Gentiles, and the glory of thy people Israel.  And Joseph and His mother marvelled at those things which were spoken of Him."     (Luke 2: 29-33, KJV)
Like Simeon, marvel at your greatest gift given to all people.   But above all, accept Jesus as your personal Saviour during the celebration of His birth this Christmas season.   Namaste, plf          



Monday, December 13, 2010

"A Great Gift"

Exactly what IS a great gift?  To some it's like beauty, "...in the eye of the beholder," or in this case, the receiver. When I search for "a great gift" to demonstrate my love and affection, I try to give something that the recipients can not or would not give themselves.  I also find it emotionally rewarding to know that the gift will not be dated---will not go out of style, wear out, break, or get lost with other clutter.  In other words, it's timeless!  It can be "a very present help in trouble."  A great gift may not be bought but must be given freely.
I'd like to give the world the lasting gift of a daily Christian yoga practice.  Yes, Jesus Christ said that He is the vine and we are the branches. I contend that yoga is the grafting tool.  The ancient tools of yoga teach people exactly how to remain "in the vine" in order to bear much fruit.  This week as you sit on the floor in a "Seated Wide-Angle Pose" (Upavistha Konasana) read from The Old Testament Scriptures, the Book of John, Chapter 15, especially verses 1 through 11.  Give Christian yoga a chance to keep you grafted to God, who "is our refuge and strength, a very present help in trouble."  (Psalms 46:1, KJV) 
  • Physically---Tomorrow morning and every morning this week, awaken by acknowledging your Creator as the source of every breath while your feet touch the floor, hip-width apart for balance. Look up, and sweep your arms overhead (Read the April 13 and 27, 2009 blogs for details.) with a deep, three-dimensional chest inhalation.  Then with a long and thorough sighing exhalation, slowly lower the arms out to the sides with palms up, pausing briefly to recognize your Savior and Redeemer, Jesus Christ.  To finish the exhalation, slowly bring both hands together in prayer position (anjali mudra) and bow your head slightly forward to engage the chin lock (jalandhara bandha), and be consciously aware of the Holy Spirit within your being.
  • Take a second smooth and deep inhalation in an "Upward Salute" (Urdhva Hastasana), and then bow before your One and Only God (Remember--body language matters!) as you exhale to release your breath and your day to His leading.  Inhale again to look out before stepping back into "Plank Pose" OR "Downward-Facing Dog Pose" (See the May 4, 2009 blog.) and exhale to lower both knees lightly onto the floor under your hips in the "Child's Pose" (described in my first 2009 blog) if you don't choose to complete the "Salutation to the Son" as described in the May 2009 blogs.  Remain in this position to pray and meditate, before inhaling to come up onto the hands and knees where you may practice a few rounds of the breath-synchronized flow between "Cat and Cow", breathing in each Christ-like quality you want to exhibit and exhaling its counter-productive opposite.  These two basic flow positions (asanas) will be targeted in next week's blog.
  • To transition into this week's "Seated Wide-Angle Pose" or Upavistha Konasana take a deep inhalation while looking up, lifting the tail bone and the gaze upward in opposing directions as the ankles cross under the hips.  Exhale very slowly and carefully onto the sit bones, or onto the corner of a blanket or pillow aligned right under the tail bone if you have tight hips.  This will slightly lift the the tail bone and help to maintain a natural curve in the lumbar back to support this seated position with a forward tilt (anterior) of the pelvic basin instead of collapsing into a rounded back. Then inhale to extend both legs straight out to the sides with flexed feet (toes pointing upward) to protect the knee joints, and create lift and spinal extension through the crown of the head as the shoulders relax down and away from the ears. After that deep expanding chest inhalation, lift the pelvic floor and abdominal muscles (the bandhas) to protect and support the lumbar back during the long and slow exhalation forward. As the upper torso folds forward between the legs remember to hinge only from the creases at the top of the thighs (the groin) and ground the tail bone down and back away from the heels of the feet as the hips continue to release in a forward fold during each exhalation.  For those with tight hips and/or thighs, it may be necessary to bend the knees slightly so that the stretch is experienced in the belly of the muscles rather than in the more vulnerable joints.
  • The smooth and steady breaths are the key to deepening this "Seated Wide-Angle Pose." Use each chest inhalation to keep the upper back extended and as flat as possible, even adding a chest expansion grip with the hands behind the back if necessary.  Consciously use the exhalations to engage the locks (bandhas described in May 11, 2010 blog) in order to move further forward between the legs with lower back support to maintain the integrity of the concave lumbar curve.  Some of you may be able to lightly grasp the calves, the ankles or even use the yoga toe-hold on the big toes to provide leverage for this stretch of the back, hips and thigh muscles.  Move cautiously and respectfully into your best version of this position until your torso is as close to the floor (or a stack of blankets or pillows) as is comfortable. 
  • Mentally---Pay attention to your body sensations and the rhythm of your breath. Never use a strong will to force your physical body into a position that goes beyond "the edge" (the place of maximum resistance before pain) because your mind will then be stuck on your physical bodily sensations.  An extremely uncomfortable position means that you will be unable to focus on your relationship with the Lord, or even read His Word from The Holy Bible with awareness.
  • Spiritually---With practice you may eventually be comfortable enough physically, and focused enough mentally to be able to read God's Word and contemplate the meaning as it applies to your life at the moment.  Wherever you are in this forward bending stretch, be sure to support the upper torso with the forearms, pillows or blankets so that you can spiritually remain in the presence of the Lord and abide in His Holy Word without distraction. Then you're ready to open your Bible to the Book of John, Chapter 15 and begin to read mindfully the words of wisdom that came directly from Jesus to His disciples (as recorded by the apostle, John):
"I am the vine, ye are the branches.  He that abideth in me, and I in him, the same bringeth forth much fruit; for without me ye can do nothing.  If a man abide not in me, he is cast forth as a branch, and is withered; and men gather them, and cast them in the fire, and they are burned.  If ye abide in me, and my words abide in you, ye shall ask what ye will, an it shall be done unto you. Herein is my Father glorified, that ye bear much fruit; so shall ye be my disciples."    (John 15: 5-8, KJV)
It is my fervent prayer that all who read this blog will utilize the disciplines of yoga as a grafting tool to mindfully abide in the presence of the Lord Jesus.       Namaste, plf

Monday, December 6, 2010

"Forever Yours, Really?"

If you've ever signed off with the romantic expression, "Forever Yours," you've lied, unintentionally of course! The delusion lies in the "forever" part and the "yours" part.   Nothing is forever, nor can anyone or anything be "yours" forever.  I remember being completely dumb-struck the first time that I realized that everything I thought was "mine" was only temporarily in my possession.  A Christian pastor once explained that we've never seen a moving van following a hearse because we enter naked into this world and leave with no-thing.  Even ancient Egyptian mummies who were buried with their treasures have finally surrendered them to the future generations who exhumed their sarcophagus lying deep within a protective mausoleum.  
Our emphasis this week as we yoke with God will be to focus on the first and last of His Ten Commandments. We can physically demonstrate our devotion to the one and only Living God with our body in a moving meditation as we relinquish all desires to possess anyone or anything.  This represents an attempt to obey at least two of the ten Laws that were given to Moses on tablets of stone (God was very serious about obedience to His Laws!) The Ten Commandments were recorded in The Old Testament Book of Exodus, Chapter 20: 1-17 from The Holy Bible. The Tenth Commandment just happens to coincide with an earlier yama (ethical discipline) called asteya in the ancient Sanskrit language, which translates as non-stealing.  God knew that our fallen nature would lead us to desire to possess more than we really need.  The Lord God put it this way when He gave that last commandment to Moses:  "Thou shalt not covet thy neighbor's house, thou shalt not covet thy neighbour's wife, nor his manservant, nor his maidservant, nor his ox, nor his ass, nor anything that is thy neighbour's."  
If you've ever watched the "Lie to Me" series on television you've learned that our movements and our gestures have very clear meanings, and with almost scientific accuracy they tend to communicate the truth of our innermost attitudes.  So this week let's practice an attitude of worship and our intention to release during several rounds of these gentle standing backbends in a breath-synchronized vinyasa flow that begins in the standing posture called Samasthiti or "Standing Prayer Pose."  Let's bring our bodies and our attitudes into sync with our Lord.
  • Physically---Since this breath-synchronized flow functions as a method of slowly awakening the body, mind and spirit, there is no need to precede this practice with other positions (asanas.)  Simply begin by standing tall with the palms of the hands pressed lightly together at the heart center in a prayer gesture or position called anjali mudra. Exhale with a long and slow sighing sound as your head tips slightly forward so that the chin lowers toward the lifted chest, but the crown of the head remains aligned directly over the spine and the arches of the feet.  During the next deep inhalation the heels and balls of both feet remain hip-width apart and pressing down into the earth as the arms begin to rise and extend straight up overhead with the palms still joined as the gaze (drishti) follows the hands by moving heavenward (The "Upward Salute" or Urdvha Hastasana is described in more detail in the April 13, 2009 blog.) .  At the top of the breath the fingers are reaching higher and stretching actively apart. Then during the exhalation the arms and hands slowly sweep out to the sides, palms up, and lower to shoulder height before rejoining back over the heart in anjali mudra.  During the next full cycle of breath (deep inhalation and long, slow exhalation) allow the gaze to follow the hands as they rise upward and then draw up the pelvic floor muscles and the abdominals for spinal support at the top of the inhalation.  As you exhale slowly the head then tips backward as the chest opens three-dimensionally into a gentle back bend with the tail bone scooping down and forward in a reverse (posterior) tilt of the pelvic basin. The gaze remains upward and the hands rest lightly at the center of the chest with the elbows and shoulders releasing softly down and away from the ears.  Each subsequent inhalation can be used to deepen the back bend as the entire front body opens. Or you may choose to sweep the arms back out to the sides and then up as you return the head and hands back to center directly over the spine.
  • In the Ashtanga yoga tradition the energy rises upward while the body weight shifts up to balance on the balls of both feet  as the breath enters and the arms raise straight upward.
  • Mentally---With each deep breath into the lungs the mind is focusing with gratitude on the upward flow of energy and its divine source. As we're exhaling we then consciously release all toxic desire to possess or hold onto things  to let go of the carbon dioxide and other toxins.  The longer exhalation can symbolize a greater letting go.
  • Spiritually---This gentle flow can be performed mindfully as a "meditation in motion" to worship the One and Only God of the Universe in all three of His forms---God the Father and Creator of the Universe; Jesus, our Savior; and the Holy Spirit within us.  As the arms and eyes move upward to acknowledge the Creator of the Universe, we can commit to have no other gods before us (the First Commandment.)  As the arms lower to shoulder level we are reminded of our loving God, who came to earth in human form as Jesus, our Redeemer, then suffered on a cross and died for us. Here we could also commit not to take the name of the Lord, Jesus Christ, in vain (the Third Commandment.)  Bringing the hands back into prayer position over the heart as we're bending backward can represent our openness to listen to the Holy Spirit that resides within us.  We can ask God's Spirit within to remind us that nothing on earth is ours forever so that we covet no-thing (the Tenth Commandment.)
My prayer is that all readers will experience a genuine attitude of worship as they practice this "Meditation in Motion" which begins in Samasthiti and closes in tranquility with the release of all desire and craving.  May it be so.  Amen and namaste.    plf

 

Monday, November 29, 2010

"Coming Home with Grace"

Coming home has two sides to the coin. There is the location being left and another chosen point of arrival.  More often at this time of the year than any other parents ask their adult children with hopeful hearts, "Will you be coming home for the holidays?"  But where is home? New families have been busy creating their own homes with their personal traditions that they reluctantly leave.  Is it possible to achieve a balance by leaving one place gracefully to arrive at another with equal grace?   And which one is really considered "home?"  When two are joined together in marriage are there two other "homes" that create unspoken pressure to divide the visits equally?  (If you've been following my blogs for the last two years you may recognize that I've become very adept at asking what-I-hope-to-be, thought-provoking questions.) 
One important factor in "coming home with grace" is to be fully prepared at both ends---the place of departure and the final destination where we arrive.  Preparation involves thoughtful discussion and planning on both ends of the journey in order to stay in favor with both those who are left and those who are anticipating the arrival.  My own lovely daughter has taught me how to graciously prepare for "homecomings" or "visits" as I listen to her explain clearly to her two-year-old daughter the details of when they are leaving, where they are going, and how long they are staying, so that everyone knows what to expect. Everyone concerned is made ready for the transition, and hopefully there are no unpleasant surprises! 
During the entire month of December Christians celebrate a holiday season called Advent.  The word has its roots in several verbs, all meaning "to come."  As we deck our halls hopefully we remember the first time that God came down from heaven.  He actually left His home in paradise to come to us!  He arrived here on earth in the humble form of an infant named Jesus, and those who had read the Old Testament and other signs were prepared for His coming.  During Jesus's 33 years on earth He tried to prepare His disciples that He would be returning home, but would come back again.  Throughout the month of December those who believe God's Words in The Holy Bible can be celebrating and preparing for the time when Christ will come again as He promised.   If we believe that "home is where the heart is," then we can live with the hope that we'll all arrive in our final home someday.  Get ready because no one knows the day or hour!
As we practice connecting/yoking with God in our daily yoga sessions, we are actually preparing for our final "coming home with grace."  We will be made ready physically, mentally, emotionally and spiritually to leave this life and move on to arrive in a better place---our final destination. Every daily yoga session ideally ends in the symbolic "Corpse Pose" (called Savasana) as we surrender all thoughts of past and future to remain fully present with each breath.  During the active practice of postures (asanas) the brain remains passive, yet watchful and alert, gracefully ready to celebrate the Advent, "the coming."
  • Physically---After every yoga session, no matter how long or short the time spent in sequencing from position to position, traditionally it's important to spend from 10 to 15 minutes (a minimum of five!) resting in "Corpse Pose" (called Savasana) in order to alleviate physical fatigue.  The classic posture is practiced while lying on the back with the eyes closed, but there are variations such as lying on the stomach, or propped up on padded blocks or pillows for prenatal students in the second or third trimester.  
  • Begin by taking a deeper and longer than usual inhalation to center the mind and the body on the mat.  At the top of that first inhalation press gently into the elbows and the back of the head to lift the upper back about an inch off the floor.  Then slowly exhale and release the top of the shoulders down and away from the ears, flattening the shoulder blades onto the floor.  Inhale again and roll both thighs externally (away from center) with the toes pointing away from one another. As the exhalation begins, scoop the tail bone down and then up toward the navel as the sacrum (upside-down, triangular-shaped bone just above the tail bone) is pressed flat against the floor so that the body weight is sinking down into three flat bones---the two scapulae and the sacrum.  Between the next inhalation and exhalation, lick the lips and swallow to release any tension in the mouth or jaw, smiling slightly to feel the cheeks puff as they soften. Then allow the fingers to curl softly and the tongue to broaden in the back of the mouth as all tension is released from the body.  Inhale to lift the eyebrows slightly, and then exhale allowing the eyelids to melt into their sockets. 
  • Mentally---At first the mind will be occupied with regulating a smooth and even rhythm in each breath. You'll notice how the lungs are expanding  three-dimensionally, feeling the back of the rib cage opening out side to side and back against the floor.  Then mentally scan the body from the top of the head to the tip of the toes and utilize each exhalation to surrender physical tension as you sink deeper into the floor.  Allow the mind to remain passive, yet watchful to remain in the present.  If the mind wanders outside of the body to another time or place, be an objective observer by simply bringing the attention back to the breath without annoyance or emotional response. 
  • Spiritually---Practice the surrender of not only the physical tension, but also the cause of that tension as you release everything beyond your control or sphere of influence.  Willfully let go of all desires for personal gratification and commit to serving the Lord as you commemorate His birth in Bethlehem and prepare for His second coming.
Read Chapter 24 of the Book of Matthew to learn all of the signs of Christ's second coming, but remember Jesus's wise words about the timing:
"Watch therefore; for ye know not what hour your Lord doth come, But know this, that if the goodman of the house had known is what watch the thief would come, he would have watch, and would not have suffered his house to be broken up.  Therefore, be ye also ready; for in such an hour as ye think not the Son of Man cometh."    (Matthew 24: 42-44, KJV) 

Monday, November 22, 2010

"Our Very Conspicuous Consumption"

It's not natural to see animals walking around in the wild lugging suitcases full of stuff, except maybe in cartoons! The very good reason is that their wise Creator has provided for their every need as it occurs. True, we humans don't have coats that grow thicker as winter approaches and then shed in spring, but we do have the hunting and fishing skills that fill empty stomachs.  And how many coats, shoes or boots, rooms, homes, etc. do we really need?    
Where do we humans learn our very conspicuous consumption?  Is it in our DNA or does capitalistic advertising fuel our "fallen" nature?  Some women fall prey to the fashion industry's whims, while certain men can't resist the latest technological advances that will improve their game or increase their viewing pleasure.  Children learn "the wants" very early, but just how many dolls or games can they hold and play with at one time?  What happens to those books they've read a hundred times and have outgrown?  Recycling certainly helps, yet it's only part of the solution to our apparent greed.  Do we try to buy contentment and love with things? 
I do admit that it's difficult to reign in the desire to surround ourselves with all those conveniences that we realize we can't carry with us to our final destination. Ideas like minimalism and down-sizing are not new.  Remember the acronym "KISS" that represents the concept "Keep It Simple, Stupid!"  Yet we all fall prey to our desires to possess more.  Is the animal kingdom smarter than we humans because they are less needy?  Or do they intuitively have more faith in their God-given abilities to provide for their needs one day at a time?  
Patanjali's Yoga Sutra teaches ethical disciplines called yamas that are rules of morality for society and the individual. These codes must be practiced regularly in order to avoid the violence, untruth, covetousness, stealing, and chaos that we're already witnessing in many unfortunate spots of the world!  According to Patanjali the roots of these evils are human emotions such as greed, desire and attachment, which seem to imply a lack of faith in God and in our God-given abilities to provide for our present needs.  This week while practicing the "Fish Pose variation" (Matsyasana II) with outstretched arms and legs, remind yourself of the principle of non-hoarding or collecting called aparigraha.  Practice being thankful and content for what you have been given.  Put your happiness in no-thing!
  • Physically---Prepare your physical body for this week's more challenging variation of "Fish Pose" (Matsyasana) by reading and practicing the easier version described in last week's blog.  You'll know that you're ready for this week's variation when your abdominals and back muscles are long enough and strong enough to lift and extend the spine in a deep upward arch without collapsing or without using props.  After a long and deep ujjayi breath (three-dimensional) inward, lift the pelvic floor and abdominal muscles (the mula bandha and the uddiyana bandha) described in the May 11, 2010 blog) while extending the spine to round upward like the belly of a fish.  During the slow and thorough exhalation raise both arms and legs straight up to a 45-degree angle, and parallel to each other. During each inhalation stretch and extend through active arms and legs, fingers and toes spread wide.  After 8-10 full and victorious breaths in "Fish Pose variation" exhale to release back onto both elbows and lower the legs back to the floor with the toes facing away from center.  Inhale while grounding down into the elbows and backs of the legs to lift the head; then exhale the back and head onto the floor to rest in "Corpse Pose" for a minimum of five minutes.
  • Mentally---As you breathe in each full breath of life, mentally repeat the mantra, "Thank you, Father" (for the gift of each breath), and open the palms of your hands to face upward in order to receive the energy (prana) in your gift of life.  Remain focused on an attitude of thanksgiving as you breathe each smooth breath deeply into all four corners of your lungs.  ("Giving thanks always for all things unto God and the Father in the name of our Lord Jesus Christ."  Ephesians 5:20, KJV)
  • Spiritually---As you hold your arms out with gratitude to receive your Creator's many blessings in the present moment, focus on what you've already been given, and trust Him to meet each present need.  Maybe you'll be led to give many things away.  Join me in practicing generosity and non-collecting (aparigraha) during the holidays!    Namaste,   plf
 Both apostles Matthew and Luke recorded Jesus' "Sermon on the Mount" during which He advised the crowd not to "lay up ...treasures on earth."   
"Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal.  But lay up for yourselves treasures in heaven, where neither moth nor rust doth corrupt, and where thieves do not break through nor steal; For where your treasure is, there will your heart be also."    (Matthew 6: 19-21, KJV)

Monday, November 15, 2010

"Leaving a Mark"

If you've ever seen the old Hollywood movie The Mark of Zorro starring Tyrone Powers you're familiar with the signature, sword-slashed Z that the hero left behind after saving the day.  Have you ever considered that we leave a physical mark on this planet and the universe that environmentalists call our carbon footprint?  Remember high school physics classes when we learned that for every action there is a reaction?
How do people react to you?  What do you leave behind after you've been in a room or a home?  Do the walls echo with laughter and images of joy embedded in your memory?  Or is your mark just a pile of dirty laundry and a few heavy hearts?  Are you a good listener who is tuned in to the needs of others around you, or is it only "all about you?"  Yes, these are soul-searching questions!
This holiday season I am challenging myself and my readers to become more aware of the "mark" that we leave behind---both physically and emotionally.  Let's practice a thoughtful awareness of the impressions that we leave behind wherever we travel, especially if we're blessed to be invited into someone else's home.  
As we practice this week's targeted pose called "Fish Pose" or Matsyasana, we can begin by becoming aware of the physical impressions (indentations) that we leave on our yoga mats or carpets.  These marks will inform us of where we're bearing most of the weight of our physical bodies and the alignment of those marks.  If we listen, the God-installed guru within will teach us.  Please don't practice "Fish Pose" if you are beyond your first trimester (ends at week 14) of pregnancy due to the pressure on the vena cava. 
  • Physically---Warm your muscles and joints with 2-3 "Salutations to the Son" described in the May 2009 blogs,  OR simply begin by sitting tall in "Staff Pose" (See June 22, 2009 blog.)  Other variations of "Fish Pose" begin by sitting in open hip postures such as "Bound Angle Pose" as described in the recent September 27, 2010 blog, or "Lotus Pose," which has yet to be targeted.
  • The easiest method of entering into "Fish Pose" is to exhale the hands onto the floor directly behind the hips, palms down with the fingers facing forward toward the sit bones.  Then draw a deep breath into all four-corners of each lung as the hands and then elbows ground down into the earth while gently sliding the hips over the hands and onto the back of the wrists.  During a long and slow exhalation release the back of the head onto the floor or a folded blanket, but maintain a lifted and fully expanded chest.  With the support of both elbows on the floor and the shoulders rolling down and away from the ears, remain in this version of "Fish Pose" for 3-5 deep and smooth breaths with the chest lifting and expanding three-dimensionally as the spine extends in a deep arch like the belly of a fish.  If the chest collapses you may want to place a block just under the shoulder blades for support to maintain the deep arching back bend. The arms may then be released from under the hips on the next inhalation, one-at-a-time, and raised up and behind the head, either cupping the elbows with the palms or stretched straight behind the head, palms up and in line with the shoulders.  
  • Carefully exit this pose after inhaling, drawing up the pelvic floor and abdominal muscles for support, and then exhaling the elbows and hands back to the floor beside the hips, while lifting the crown of the head from the floor to slowly lower the shoulder blades and head back to the floor.  Then slowly roll the arms open and away from the hips, curling the fingers softly, closing the eyes lightly, and opening the hips away from center (externally) to rest in the restorative "Corpse Pose" for at least five minutes (described in the January 24, 2009 blog.)  Roll over onto the right side in a fetal position before sitting in "Bound Angle Pose" to reflect on the impression  your "Fish Pose" made on the mat or carpet.
  • Mentally---Before lifting the arms from the floor begin to focus attention on the muscles that are lifting and extending the spine upward (called spinal extensors, the rectus abdominus and the psoas major.)  Actively engaging these muscles will help to protect the neck  for the more challenging version of "Fish Pose" to be described next week.
  • Spiritually---As you are lifting your body weight to ground down into a mat or carpet, remember that there will be a mark left at each point of physical contact---the sit bones, elbows, the crown or back of the head.  Remind yourself that wherever you are, you will leave an impression or a mark.  May you desire to be a positive force and influence on every life that you touch.  Remember that Jesus himself commissioned us:
"Go ye therefore, and teach all nations, baptizing them in the name of the Father, and of the Son, and of the Holy Ghost; Teaching them to observe all things whatsoever I have commanded you; and, lo, I am with you alway, even unto the end of the world.  Amen. "    (Matthew 28:19-20, KJV)

Monday, November 8, 2010

"Living in the Eye of the Storm"

 
If we can remain calm in the middle of a storm, we're living in a quiet center called the "eye."  This peaceful place is like the hub of a wheel.  The outer rim may swirl madly around us creating friction and heat, but because of our intimate life with God we continue to reflect His beauty and order.  Turmoil and troubles don't change the person we really are; they mirror our true inner life.  If we're living with an awareness of God's Holy Spirit within us, the outer circumstances don't control the real person within.
As family time and holidays rapidly approach, does your apprehension about the time spent with so many people, large and small, with so many varied voices building to a crescendo until you no longer look forward to the occasion? Or maybe your personality thrives on "the more the merrier."  Regardless of the outer circumstances, whether stormy or sunny, nurture your inner life with God so that you can reflect His peace in the midst.  As you practice this week's pose called "Lightning Pose" or Urdhva Prasarita Ekapadasana (Now you realize why we shorten the Sanskrit names for the positions!) enjoy that calm place in the "eye of the storm" as you attempt to balance in stillness on one leg at a time.
  • Physically---First warm your muscles and joints with a few rounds of "Salutations to the Son" (described in the May 2009 blogs).  Then exhale as you fold forward to stand in the "Standing Forward Fold" called Uttanasana for 4-5 deep and smooth breaths.  This will help to stretch and release the hamstrings in the back of the legs, preparing your physical body for the intense stretching sensation of this standing split posture (asana.)  
  • After 3-5 smooth and relaxed breaths in the "Standing Forward Fold," on an exhalation draw the pelvic floor and abdominal muscles up and in toward the spine, engaging the mula bandha and the uddiyana bandha for core supportConsciously rotate the thighs inwardly, lifting and engaging the knees and thigh muscles as you extend the left leg straight up toward the sky.  Wrap the left hand around the back of the right ankle and rest the right hand on the floor just outside of the right foot.  At the top of each inhalation extend through the pointed toes of the upper leg while grounding downward into all four corners of the standing foot.  Remain in this forward bending stretch that resembles a "Lightning Bolt" for 5-6 breaths, gently moving the head or chin closer to the standing knee during each exhalation.  To switch sides, inhale, draw up the locks (bandhas) and then slowly lower the upper leg to the floor before raising the right leg straight up in the air.  
  • Mentally---Count the number of breaths on each side and attempt to stay in this pose for the same length of time on each side, consciously extending at the top of each inhalation and then relaxing at the end of each exhalation.  Keep the eyes soft and lightly focused on the big toe of the standing foot (padhayoragrai) with a calm, at-ease mind.  If you can sense an inner peace at the very center of your being, you may even be able to release the hand from the floor and place it behind the ankle of the standing foot to experience real balance and stability in this position.  Practice stillness at the center.
  • Spiritually---Repeat the mantra (an incantation or prayer) in bolded script  from The Old Testament Book of Isaiah:  "Thou wilt keep him in perfect peace, whose mind is stayed on Thee; because he trusteth in Thee.  Trust ye in the Lord forever; for in the Lord Jehovah is everlasting strength "      (Isaiah 26:3, KJV) 
May you remain calm in the midst of every holiday event because you've prepared your heart and mind in advance by spending time alone with God in His perfect peace and stillness.     plf

Monday, November 1, 2010

"Your Companion Guru"

Early one autumn morning as dense fog lay in the valleys below our home, I was praying and my right hip began to ache.  The pain became so intense that I couldn't concentrate or focus my attention on God's peaceful presence.  There I was on my knees in a variation of "Child's Pose" (described in my first blog on January 10, 2009) but the pressure created in the hip joint was building, growing stronger every second until I had to change something.  I whispered to my inner Guru, the Lord Jesus who has experienced the distraction of physical pain, and He guided me, step-by-step, into the relief of "Tiger Pose."  This week I share with you the wisdom of this process that I use almost every morning and is available to all who listen!   
By the way, lest you think I'm actually hearing "voices" I must dispel that idea immediately! When we practice the tools or ingredients of yoga to aid us in connecting with the God-installed, inner intelligence we become aware of what I call a mental nudge or a knowing without words that presents the knowledge of what to do next.  This part of the mind within each of us is often referred to as our conscience because it also creates an awareness of right and wrong.  Please  do not try these physical positions if you are pregnant, again, because of the compression across the lower abdomen.
  • Physically---If tension in your hips or knee joints becomes a distraction while praying in any variation of "Child's Pose," try the following slow transition into "Tiger Pose."  This is not the same as Eka Pada Kapotasana because the body weight is on one shin bone at a time with slightly internal (toward the center) hip rotation, rather than on the outer thigh with an external (away from center) hip rotation as in "Pigeon Pose. " 
  • Inhale from "Child's Pose" slightly forward onto the forearms and then exhale the right leg straight back on the floor and extended behind the body, releasing onto the top of the right big toe. Continue praying and meditating with the weight of the forehead resting on the thumbs and the hands in the prayer position called anjali mudra transferring down onto the left shin bone.  To increase the stretch across the front right hip and thigh, rest the whole right forearm on the floor and inhale the left hand behind the back as the right knee bends and the right foot comes within reach to be bound by the left hand.  If this is not possible, use a prop such as a soft canvas belt or strap to hold the left foot and draw it gently forward toward the right hip during each exhalation.  After 5-6 smooth and deep breaths release the right foot very slowly back to the floor, and then inhale while walking the torso upright directly over the hips.  You may use straight arms to gently extend the spine upward as the tail bone scoops down and forward as long as the shoulders remain down and away from the ears.  When and if you feel ready to support the weight of your upper body with only your inner core muscles (the root locks or bandhas), on a long inhalation slowly sweep both arms straight out to the sides and up into an "Upward Salute" called Urdhva Hastasana.  Then slowly exhale the back of the finger tips onto the shoulders with the palms facing upwards.  Remain in "Tiger Pose" opening the right hip for 3-5 smooth chest breaths, using the inhalations to extend the spine by grounding into the left shin bone and extending the right leg straight back, and use the exhalations to deepen the back bend as the shoulders roll down the back.  To switch sides exhale both hands to the floor keeping them directly under the shoulders and inhale to draw the right knee forward until it's aligned under the right hip.  Exhale into "Child's Pose" to continue praying comfortably before extending the left leg straight back and resting the forehead on prayer hands until ready to proceed, step-by-step into "Tiger Pose" to stretch and open the left hip.
  • Mentally---Practice your "Third Eye" gaze point (naitrayoh ma dhai drishti) by closing your eyes softly just two-thirds of the way and focus your attention within on that God-installed voice of intelligence.  Count your slow and smooth breaths to remain present in each moment until you feel guided by a mental nudge to change position, step-by-step into "Tiger Pose."   Only switch sides when your "companion Guru" guides you to change.
  • Spiritually---Thank God audibly as you sense the opening and releasing of tension across each groin and hip region. Never rush into the next movement but wait patiently for God to guide you in His gentle and wise path of instruction.
"Shew me Thy ways, O Lord; teach me Thy paths; Lead me in Thy truth, and teach me, for Thou art the God of my salvation; on Thee do I wait all the day."    Psalms 25: 4-5, KJV)
 
"Hear , O my son, and receive my sayings; and the years of thy life shall be many.  I have taught thee in the way of wisdom; I have led thee in right paths.  When thou goest, thy steps shall not be straitened; and  when thou runnest, thou shalt not stumble.  Take fast hold of instruction; let her not go; keep her; for she is thy life."      (Proverbs 4:10-13, KJV)
 
" Let your conscience be your guide"  because it's your companion Guru wherever you go!   plf

Monday, October 25, 2010

"Beware of Tricks and Tempting Treats"

Halloween seems to be escalating in popularity every year, but it's my least favorite day of the year.  From my point of view, haunted houses, ghouls and witches have no part in any holiday (i.e. holy day) that I choose to celebrate. On ordinary days there seems to be enough evil prowling around and waiting to entice us into destructive habits without having a special day dedicated to wickedness, ghosts and pranks.  This is not to mention the known problems that sugar consumption can trigger.
No, I'm not completely opposed to young children "trick or treating" (although in my day the "tricks" of soaping windows and scaring old people were more like mischief-making than acts of kindness!)   Beware of the deception behind Halloween practices, and don't allow evil to enter your home or your mind.  I do know that it's more difficult to keep the door closed when it opens just a tiny crack.  Much like a python wraps its strong, muscular body around its victim and chokes the life out of them, seemingly harmless activities can strangle the unaware before the suffocation takes its toll.  
When you practice the yoga posture that imitates a serpent ready to strike, called "Cobra Pose" or Bhujangasana, remember all of the destructive temptations that surround all of us, not only during the nearly two-month-long preparations for Halloween.   DO NOT practice this posture if you are pregnant due to the compression across the lower abdomen.
  • Physically---After at least one or two "Salutations to the Son" (See the May 2009 blogs) to gently warm your muscles and joints, remain in the "Downward-Facing Dog Pose" for 3-5 long and smooth breaths.  Then inhale slowly forward onto the toes and both hands in "Plank Pose."  On a long exhalation allow the knees, thighs and then hips to float gently to the floor with the inner knees and big toes touching.  Inhale using three-dimensional chest expansion only ("belly breathing" restricts rib cage expansion) and ground into the tops of both big toes, the tops of both thighs and the pubic bone as the tail bone scoops down and forward.  During the next exhalation draw the pelvic floor and abdominals up and inward and press into both palms to create spinal extension in all of the spinal extensors for this basic prone, backbending pose.  Mindfully rotate both thighs internally (toward the center) as the torso and the gaze lift upward for 3-5 deep thoracic breaths.  Exhale to release the navel, ribs, and then one side of the face on the floor and rest for several breaths with the hands resting back beside the hips.  The lifting and then releasing of the upper body may be repeated several times before resting, but be sure to lift the torso during the exhalations and inhale while looking directly above the head, then exhale to release back to the floor.  
  • For a more challenging variation of "Cobra Pose", and since serpents do not have hands, try lifting the palms of both hands just a few inches off the floor with the forearms parallel to the floor and elbows pointing back toward the feet.   Consciously engage the deep back muscles to create lift rather than using the latissimus dorsi in the side body because these long side muscles cause the upper back to flex and the arms to rotate internally.
  • Mentally---It's very helpful to focus the full attention on engaging the deepest back muscles to create lift and space between the vertebral discs because slightly herniated spinal discs may return to their original position in some instances.  However, "Cobra Pose" is not meant  to replace x-rays and treatment by medical doctors.  It must be practiced regularly and mindfully in order to tone the entire spinal region by counteracting all the time spent in seated postures throughout the day. 
  • Spiritually---While entering into "Cobra Pose" I am reminded of how slowly and stealthily the enemy, often depicted as a serpent, creeps into our lives with temptations that are intended to destroy us.  The first letter written by the apostle Peter carries this warning:
"Be sober, be vigilant; because your adversary the devil, as a roaring lion, walketh about, seeking whom he may devour."    (I Peter 5:8, KJV)
Be careful how you acknowledge the pagan celebration of Halloween.   Namaste, plf

Monday, October 18, 2010

"Protection from Everything?"

Here are a few pertinent facts on the subject of protection. Giant tortoises protect themselves with a thick, hard shell and have an average life span of 150 years.  (Harriet lived to a ripe old age of 152!)  However, the downside of that security is that they are literally so attached to their home that they must carry a heavy shell with them where ever they go.  A turtle's life experience doesn't take him very far since most species only average .25 miles per hour.  The weight of their protection is less an issue for water-turtles with soft shells than land turtles, but like most things in life there are advantages and disadvantages for our protective devices.
Certainly we need to protect ourselves against viruses---both biological and computer generated---terrorists and other criminals, contaminated foods, chemicals and other harmful substances, crazy drivers, and the list goes on.  But protection carried to extreme can eliminate life experiences that stimulate positive growth and change. Do we really want to live out the last years of our lives in total seclusion and fear of germs as Howard Hughes did?  Let's be mindful not to over-protect ourselves and in the process miss out on life.  (Do we really want to live to be 152 years old with the inevitable aches and pains?)

An advanced seated forward bend called "Turtle Pose" or Kurmasana, can be especially effective in lengthening the muscles across the entire back of the body.  However, as in most advanced positions, there is the potential to force the body into a pose (asana) before it is ready.  Therefore, it is crucial to protect yourself by acknowledge the stretching sensations in muscle and joint resistance, especially in the lower back around the sacroiliac joint and the attachment point of the hamstrings to the sit bones at the base of the hips.  Simply because you don't have enough flexibility in the hamstrings and hip joints to move into the full, flattened pose doesn't mean you can't experience the relaxing release onto a  pile of pillows or folded blankets---even if you are pregnant!
  • Physically---Be sure to loosen the hips and hamstring muscles in the back of the thighs with a series of hip-openers such as those described in the three previous blogs, beginning with the "Binding and Waiting" blog on September 27th that targets forward bending and external (away from center) hip rotation with "Bound Angle Pose."  After opening each hip unilaterally (one side at a time) begin "Turtle Pose" or Kurmasana by extending both legs straight out in the seated position called "Staff Pose" or Dandasana, described in June 22, 2009 blog.  Inhale through the nose only and draw up the pelvic floor and abdominal muscles (called bandhas) at the top of that inhalation, and then widen the legs and bend the knees until they are about 18 inches apart as you exhale into a slight forward bend.  Never rush into forward bend by rounding the back, but rather extend with a flat back slowly forward from the crease at the top of the thighs (the groin) while pulling the tail bone back and away from the feet.  Then inhale one arm at a time under each respective bent knee, and during the exhalations use the hands wrapped under each ankle to gently extend the muscles in the back and thighs.  Maintain the integrity of the concave curve in the lower back by drawing the tail bone away from the lifted chest and head, keeping the gaze straight ahead at the toes (padhayoragrai drishti).  When you have reach your personal "edge" (the place of resistance before pain!) remain in this seated forward bend for 8-10 smooth and relaxed breaths.  It may help to place a large pillow or stack of blankets under the chest so that the back muscles know they can safely release with the stress of weight-bearing.  
  • After several weeks of regular practice in this supported variation of "Turtle Pose" with props you may choose to remove the props and gradually intensify the stretch until your chin and chest rest on the floor with the arms extended straight out to the sides under each slightly bent knee.    By extending the legs fully through flexed feet during exhalations the back of the knees will gently press onto the upper arms to increase the opening of the rib cage and back muscles.  Remain in this advanced and extended variation of "Turtle or Tortoise Pose" for at least 5-6 deep breaths to give the muscles and joints ample time to soften and expand.   Lift the torso slowly by releasing one arm at a time and using the elbows to help support the weight of the torso as it slowly lifts back into a seated position.
  • As a counterpose to this intense forward bend, practice the breath-synchronized flow between Dwi Pada Pitham and Apanasana (described in the September 7, 2009 blog) before resting in "Corpse Pose" for at least five minutes.
  • Mentally---Because this position is an intense seated forward fold there is potential to over-stretch the sacroiliac ligaments, which do not expand and contract as muscles do.  They simple remain stretched out, and therefore, can allow the sacrum to slip in and out of alignment.  Please be very mindful of the sensations in the lower back and the sit bones and protect your lower spine with awareness.  Use conscious breathing techniques to relax the muscles at the end of each exhalation as you prepare for the next healing inhalation.
  • Spiritually---Those who are yoked with the inner intelligence installed by our Creator are aware of the beautifully functional curves in the spine and protect them by not over-stretching!  We also are spiritually aware that our God is the ultimate source of protection from any danger and so we call upon "the name of the Lord."   Remember to call upon the Lord God, Creator of all, to protect you while you practice "Turtle Pose."
"Hear my cry, O God; attend unto my payer.  From the end of the earth will I cry unto Thee, when my heart is overwhelmed; lead me to the rock that is higher than I.   For Thou hast been a shelter for me, and a strong tower from the enemy."    (Psalm 61:1-3, KJV)

"The name of the Lord is a strong tower; the righteous runneth into it, and is safe."  
(Proverbs 18:10, KJV)

Try calling upon the name of the Lord when you need protection from any and everything.  He'll be there!   plf

Monday, October 11, 2010

"Is Half-Truth an Oxymoron?"

In courtrooms throughout the United States, witnesses are asked to swear to "tell the whole truth and nothing but the truth."  But when we talk about observable facts, are there "half-truths" like we read and hear from media pundits who only report partial information?  Does this "yellow journalism" lead us to the truth? Or is a "half-truth" simply euphemistic for a lie?  What about hearing both sides of the story to gather all the facts? 
True, I'm posing more questions than answers, but could it ever be better to say nothing than to tell only a partial truth?  Personally, when I pose a question to someone I trust, I'd rather hear "the whole truth and nothing but the truth" as they see it than hear only the positive spin on the situation.  How can we build close relationships with those who only say what they think we want to hear? I believe that half-truths deceive us into believing a false reality rather than the truth.  (Oh, and I do know that reality is extremely subjective and can be in the eye and mind of the beholder, but that's for another blog!)
It's probably fair to say that we all seek truth and no one is fond of being deceived.  When we practice yoga poses, our body does not lie!  If we're listening, it tells us exactly which hip, shoulder, thigh, knee, ankle, etc. is injured, holding tension or losing mobility.  While practicing this week's wonderful hip and thigh opening posture called "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana, learn to appreciate the one-side-at-a-time posture in order to determine the different truths in each side of your body.  The truth is paradoxical and logical by turns and the body certainly reflects this truth....
  • Physically---I'm telling you "the whole truth and nothing but the truth"---your body will thank you if you first practice last week's blog "Lying-Down Half-Bound Lotus" or Supta Ardha Padmasana with a bolster, and then the seated version, before attempting this week's standing "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana.  
  • If you are pregnant, or you're willing to acknowledge the whole truth that you have limited mobility in the hips or hamstrings,  stand in front of a wall, chair back, bed or other stable piece of furniture, or even a block, to support the Forward Fold with one hand.   Begin this week's position by standing tall in "Mountain Pose" or Tadasana (in front of your prop if you're truthful and know you'll need it!)  While inhaling sweep both arms out to the sides and upward into an "Upward-Facing Salute" or Urdhva Hastasana, drawing up the pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) for core support at the top of the in breath.  During the long and smooth exhalation, bend the right knee while turning it to the right (for an external rotation) and use both hands on the right shin bone to bring the right pointed foot across to rest just above the knee of the left leg, or if able onto the groin of the left leg.  Inhale while grounding into all four corners of the left foot and sweep both arms up and then out, bringing the right hand behind the back to grasp or bind the big toe of the left foot in the "yoga toe hold" (first two fingers separate the big toe from the others).  If your body tells you the truth---this isn't possible right now---clasp or bind the big toe of the right foot with the left hand and use the right hand behind the back to bind the back of the left elbow.  If balancing on one foot is too challenging, bind the right foot with the left hand and use the right hand on the prop to steady yourself.
  • Remain standing with the right foot firmly bound for several breaths (3-5) before adding the Forward Fold on an exhalation.  Be aware of tilting the pelvic basin forward as the hips tip forward and the tail bone pulls back and lifts upward.  If the left hand is free, release it to the prop in front of you or onto the floor beside the left foot, keeping the gaze upward, and attempting to hinge only from the groin with the concave lumbar curve intact.  On each inhalation extend the spine by lifting the head and the gaze outward, and during the exhalations, while lifting the bandhas upward and back toward the spine, gently press the abdomen into the inner right thigh.  With regular practice you may eventually be able to exhale the nose and then the chin to the knee of the standing leg.  Never force your body into this or any other pose.  After 5-10 smooth breaths in "Half-Bound Foot Forward Fold" draw in the bandhas, press the tail bone downward and slowly roll back up into the standing version.  Inhale to slowly release the bound right foot and then exhale while bending the left knee to bind the left foot on the right groin, holding each stage of this pose for the same number of breaths on this side.
  • Mentally---Since this is an intense hip-opener and forward folding posture, don't try to deceive yourself into thinking that you're ready to try this if you haven't properly prepared with warm-up postures. It's also crucial to pay close attention to the messages that your body is sending to your brain!  Move slowly and gradually into each phase of the pose on each side with mindful awareness of each breath and body sensation.  Notice the difference between the right and left hip flexors, especially in the lower back around the sacroiliac joint, and notice the back of each thigh during the Forward Folds.
  • Spiritually---As you practice this "Half-Bound Forward Fold" remember that Friedrich Nietzsche said, "All repressed truths become poisonous."  Don't allow your yoga practice to become a lie by fooling yourself about where your body and mind are when you practice.  Are you truly yoking with God or just exercising? One necessary ingredient in the discipline of yoga is the practice of the yamas (ethical disciplines) and one of these is the practice of truth (satya).  As the axioms state, "Truth is often eclipsed but never extinguished," and "Truth angers those whom it does not convince."  So I encourage my students to practice truthfulness in all poses and in all things.  "It is one; the sages speak of it by many names."  Commit yourself to live truth; to be truth!   Experience what Jesus was referring to when He said, "...the truth will make you free."  (John 8:32)
"Thy word is true from the beginning ;  and every one of Thy righteous judgments endureth for ever."    Psalm 119: 160, KJV) 

Tuesday, October 5, 2010

"Step-by-Step"

When we want to move slowly into anything, whether it's winding through a line to enter an airplane or a theater,  we all know the SOP---standard operating procedure.  It's stand in line and patiently wait, "one-at-a-time." This civilized and kind queuing standard establishes order and prevents injury.  We intuitively know that we should also take life one step at a time, and yet we often try to rush our lives and our yoga progress in poses such as this week's hip opener called "Half-Bound Lotus" or Ardha Baddha Padmasana.  
As an aging yogini (who practices daily and teaches three to four Christian yoga classes each week) I've devised a safe method of preparing my body for this intense, seated, hip-opening position.   I'm sharing it this week in case any of you have stubbornly tight hips, as I do! This week's variation of a traditional pose temporarily avoids the seated position that can create problems for those who already have herniated or slipped vertebral discs, especially in the lower lumbar back.  Because many students experience tight hamstrings in the back of the thighs they compensate by rounding the lower back as they bend forward. An unsupported and rounded lower back can stretch the sacroiliac ligaments that hold the sacrum (the upside-down triangular-shaped bone located just above the tail bone) in place.  Unlike muscles, ligaments do not expand and then contract again, but they will remain stretched and often become inflamed.  So before attempting "Half-Found Lotus Pose" while seated, take step one with this safer method while lying on the floor.  Prenatal students should not practice lying-down (supta) positions on their backs that can impede circulation of blood through the vena cava.
  • Physically---After warming the muscles and joints with a vinyasa flow of the "Salutations to the Son" series found in late April and May of 2009,  begin the first step by sitting on the floor next to a bed, couch, chair or wall (something stable that will not slide away from your body) with a bolster placed parallel to the edge of the bed or wall.   (This "bolster" may be created by rolling a large blanket or beach towel into a tube that will be at least 3-4 feet long and approximately 5-6 inches in diameter.)  Sit on the edge of the bolster, and using the hands for support, inhale both legs up above the hips and rest the back of the legs against the prop (wall, bed, chair, etc.) with the tail bone dropped down on one side of the bolster and the bottom of the rib cage on the opposite side.  This bolster serves as a crucial prop to insure that the integrity of the lumbar curve remains intact throughout this hip-opening position.
  • Slowly inhale the arms above the head, and while exhaling bend the left knee as both hands reach for the shin of the left leg.  Throughout the long exhalation draw the pointed left foot onto the right thigh just above the knee OR, if your hips are flexible enough, at the crease in the groin of the right leg.  Step two is to hold or bind the foot in position on the straight leg, and remain in this left hip-opening "Lying-Down Bound-Lotus Pose" or Supta Baddha Padmasana for 8-10 smooth and relaxed breaths before switching to the right side for 8-10 smooth and relaxed breaths.  If this unilateral external rotation of each hip remains uncomfortable (but not painful) practice this variation for several days or weeks until the hip joints begin to soften and expand.  Complete each practice session by releasing both legs straight up the wall and resting with the eyes closed lightly for 5-10 minutes in the restorative posture called "Legs-up-the-Wall" or Viparita Karani.
  • Mentally---In this lying-down variation of "Half-Bound Lotus Pose" focus all attention on the smooth rhythm of each breath, using the end of each exhalation and the very beginning of each inhalation to release all body weight and relax completely into the bolster and the floor.  Be aware of the ball-and-socket in the hip joint rotating away from center in this step-by-step release of tension in the lower back and hips.  Listen to the voice of inner intelligence, that God-installed consciousness that prevents us from pushing our bodies into painful positions before they are ready.
  • Spiritually---While practicing this hip-opening series of poses (asanas) practice with awareness to remain yoked (connected, plugged in) to your Creator---body, mind and breath---so that each small step you take (each variation to a physical position) is mindfully directed by the Designer and Creator of your amazing body.  Let God lead your steps and you will never experience an injury due to your yoga practice.  You will be delighted with the results of your God-guided, step-by-step journey!
"The steps of a good man are ordered by the Lord; and he delighteth in His way."  
(Psalm 37:23, KJV)

Monday, September 27, 2010

"Binding and Waiting"

When we want to hold something together, often we bind it and then wait.  If, for example, we use glue as a binding agent we hold the two pieces in position with a clamp or a vice until the glue dries and will hold. This principle can be applied to our yoga practice, but with a more gentle approach than employing an unforgiving metal vice.  In challenging postures (asanas) yogis use pliable props like a soft canvas strap or belt, or even their hands, to hold the position gently until it "sticks."  That means that they wait until the muscles and joints soften enough that the pose can be held without a prop to bind it.  Waiting patiently and practicing regularly (daily) are key factors if you want to experience openness, ease and steadiness in any yoga position.
Hopefully you'll begin to understand the paradox involved in binding a hip-opening position such as this week's targeted "Bound Angle Pose" or Baddha Konasana.  At my ripe old age I've noticed that my hips (especially the right one) are losing mobility ever so slightly.  This tightening seems to be occurring even with a daily yoga practice that includes hip opening, breath-synchronized (vinyasa) flows such as last week's  flow between  "Lying-Down Wide-Angle Split" and "Lying-Down Cow-Faced Pose."  For this reason, I've been utilizing props like pillows and straps in an effort to hold the bound positions as comfortably as possible while I patiently wait for my hip joints to open and relax enough to let go of the tension. This week's hip-opening posture is not only safe for prenatal students, but encouraged to facilitate an easier birthing experience. 
  • Physically---For the best physical results, it's always helpful to take the body gradually from gentle hip-openers into deeper and more challenging poses after the muscles and joints have been loosened with a few rounds of "Salutations to the Son," as described in the three blogs beginning on April 27, 2009.   From the inverted-V of "Downward-Facing Dog Pose" inhale forward to "Plank Pose" (explained in the May 2009 blogs). Then exhale slowly onto the knees, cross the ankles, and sit back onto the sit bones at the base of the hips.  Inhale and sweep both arms straight out to the sides and upward, extending the spine up until the palms of the hands meet in the prayer gesture above the head, known as anjali mudra. During a long exhalation, bend the knees away from center (external rotation of the hips) while slowly drawing the heels of both feet in toward the sit bones with one hand on the top of each shin near the ankles. At this point you may choose to use a soft belt or strap encircling both feet to bind the soles together. The soles of the feet are firmly pressing together in this version of "Bound Angle Pose" (Baddha Konasana) with the shins making a straight line in front of the hips.  Remain here for several relaxed and smooth breaths to assess the tightness of your hip joints.  If the bent knees are higher than the hips the lower back may lose its natural curve, so place a block or several books under both sit bones until the hips are at least as high as the knees.  
  • Those with extremely tight hips may need to sit tall and forward on the edge of a padded chair with the soles of the feet touching.  If the strap or soft belt that you are using to bind the soles of the feet together is long enough, it may be used to support the weight of the legs by encircling under one knee, around the waist, and then under the other knee before clasping under the edges of the feet.  This technique of supporting the thigh bones in their hip joints is particularly relaxing (and a wonderful position for prenatal students) because muscles do not release completely if they are bearing weight.  Once the binding props are in place, and the head is aligned directly over the shoulders, shoulders over hips and hips over sit bones, the hands resting softly on the inner thighs with softly curled fingers, now the patient waiting begins.  With each inhalation relax the abdomen and ground down evenly into both sit bones as the crown of the head lifts upward to extend the spine.  During each exhalation, engage the abdominal muscles but keep the legs and knees releasing into the gentle gravitational pull as they lower toward the earth.
  • Mentally---With the gaze soft and straight ahead ("third eye" drishti), pay close attention to the sensation of softening and releasing in the hips joints as each breath creates space in and around the hip joints, opening and freeing the tension in all the surrounding tissues.  Allow the weight of the legs to sink into the strap or belt as they surrender to gravity.  Once the physical body is in the "Bound Angle" position, this is a passive stretch and release in the hip joints, so it's easier to be mindfully aware of the quality and length of each segment of each breath.  Practice keeping each part of each breath---inhalation and exhalation---equal in duration (sama vritti).
  • Spiritually---Whenever we bind two parts together, essentially we are yoking them, connecting them, uniting them. There is no separation of parts. This is what yoga does for our body, mind and spirit---it binds these three parts of who we are together in each present moment by bringing greater awareness, clarity and ease to our daily lives.   In every bound (baddha) position, I try to remind myself who and what it is that I want to bind to my heart and lead me through my life.  I choose to remember the laws that bind me to the Creator of those laws that are found in The Holy Bible.  Lead me, Lord, to You because You alone are my Guru!
"My son, keep thy father's commandment, and forsake not the law of thy mother; Bind them continually upon thine heart, and tie them about thy neck..  When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee."    (Proverbs 6: 20-22, KJV)