"Happily Ever After"

"And they lived happily ever after" concludes many of our favorite childhood storybooks.  Unfortunately, this  euphoric outcome sends children an unrealistic message about the end of life and the ever after.  Recently I read an email from Franklin Graham that commented on the plethora of available advice on how to live, but no one ever discusses how we're to die.   

For the past few weeks I've been forced to face this very real and present issue with my 89 year-old mother.  If you've read my "Life Interrupted" blog from May 25, 2010, you may remember that my mother had a massive stroke three days after Mother's Day and couldn't speak or swallow.  At the time, my other three siblings agreed that in order to give her a fighting chance to recover we would have a gastric feeding tube inserted for a period of time.  She pulled that G-tube out three times!   We got the message.  Soon she was swallowing applesauce and other soft foods, and eventually her healthy appetite returned.  All four of us feel very fortunate to have had this very loving and Christ-like woman in our presence for an extra year-and-a-half as we prepared for the inevitable end of her life. This past summer we moved Mom into a "Board and Care" residence very near my home and I try to visit her every day to agree in prayer, but usually after completing my blog on Mondays.  

Last Monday when I would normally have been writing my weekly blog, Mom seemed very close to taking her final breath.  Because of her continual atrial fibrillation, she was experiencing chest pain and couldn't swallow the medications that are intended to slow her heart rate.  My dear mother's weakened heart has been running a marathon, sometimes beating over 130 beats per minute since Thanksgiving when she became excited about sharing this day with most of the family present.   Her physical body was dehydrated and growing weaker by the minute, so I spent most of last Monday at her bedside, and eventually called hospice.   We prayed together and I read to her from her Bible, sang hymns and prayed some more.  She kept reaching for me so I knew that she didn't want me to leave.    

Kenny Chesney's country western lyrics ring true, "Everybody wants to go to heaven...but nobody wanna go now."   Although my very spiritually grounded mother, who mentored many women in the Christian faith and even worked as a Christian counselor for a popular television evangelist, knows where she will go when she takes her last "breath of life,"  she still has a strong will to live.   Mother is trying her best to swallow jello and other soft foods, but certainly not enough to sustain life.  Her breathing has become a bit labored so hospice has her on oxygen to make her more comfortable in her final days and hours.  We're told that our  time is in God's hands, so only He knows the day and hour when my mother will take her last "breath of life."  (Read Psalm 31:14-15a, KJV)  Until that time arrives, I pray that I will be able to be by her side, holding her hand until she breathes her last breath and finally yokes completely with Jesus....

"Blending the Ingredients"

As the holidays approach visions of sugarplums begin to dance in my head.  My mind automatically turns to thoughts of baking and I realize the simple truth that we cannot bake a cake until we combine all of the parts into a completed batter.  The blending of ingredients results in a powerful end product that is more delicious that the sum of its parts.   

I've found this to be true when practicing yoga as well.  Simply practicing one ingredient or limb of yoga called asana by moving from one posture to another is not yoga.  It's just physical exercise--healthy but not holistic. Yet when I slow everything down to synchronize the conscious control of "equal breathing" (called sama vrtti pranayama described last week) with the lifting of the internal locks (called bandhas) and the movement into external asanas, and then withdraw the distraction of the senses in pratyahara for total absorption in dharana---now that's true yoga as the ancients intended it to be practiced!  During this three-dimensional yoga practice I feel as though I'm using my time wisely by addressing all of my issues---physical, mental, and spiritual.

The only ingredient of yoga that could conflict with Christian teachings is the next, or seventh limb  in the path of yoga called dhyana.   Because this is the stage when the mind is transformed into the likeness of whatever divinity is being worshipped, Christians must be very careful to devote their attention to yoking with Jesus Christ, rather than Buddha or any Hindu diety. This focus on Christ can be accomplished by practicing limbs five and six---the withdrawal of the senses in pratyahara and complete absorption in dharana---while reading His story from any of the four Gospel books of The New Testament before adding the ingredients of physical postures (asanas) and breath control (pranayama).  

To prepare for the celebration of Christmas try connecting with Jesus and who He really is, this week by beginning your three-dimensional yoga practice in an intermediate seated forward bend called "Seated Wide Angle Pose" or Upavistha Konasana, which was also described in the December 13, 2010 blog, but without the ingredients of "Equal Breathing" and Thai yoga massage.  Before blending the ingredients, read Saint Matthew's account of the story of Jesus found in the very first Book of the New Testament and then challenge yourself to combine these ingredients:

• Physically---Begin on a flat and level surface in the seated "Staff Pose" or Dandasana (described in the June 22, 2009 blog) and then add the element of "Equal Breathing" or Sama Vrtti Pranayama described in last week's blog until it becomes comfortable and somewhat rote.  Then at the top of an inhalation with the locks or bandhas fully engaged, transition from your seated position into an intermediate seated forward bend called "Seated Wide Angle Pose" or Upavistha Konasana (Refer to the December 13, 2010 blog.) by very cautiously and mindfully opening both straight legs out and away from center.  Exhale with the bandhas lifted and drawn back toward the spine as the sit bones  and back of the thighs ground downward and away from the flexed heels of the feet.   Extend the entire back of the body and bend forward onto a large pillow or stack of towels until the maximum resistance before pain is felt in the lower back and thigh muscles. It  For those with tight lower back and thigh muscles, it's safer to use the corner of a folded towel or blanket just under the tail bone to tilt the pelvic basin forward by hinging at the groin and not at the waist.  Some students may need to bend the knees slightly when bending forward to avoid stretching sensations near the joints and muscle attachments, but rather to focus on the center or "belly" of the muscles.   The hips may also be stabilized by placing the triad (the V between the thumb and forefinger) onto the crease at the top of each thigh.
• Now blend the ingredient of Thai yoga massage (described in the February 28, 2011 blog) by holding the breath and the stretch for an equal number of seconds before lifting the chin during an inhalation that takes the same number of seconds (puraka).  Hold that breath in (antara kiumbhaka) for an equal number of seconds as the bandhas are drawn in and upward like a drawstring.  Then exhale (rechaka) as the entire torso tilts backward with the locks engaged for the same number of seconds.  Wait before the next inhalation (bahya kumbhaka) with the locks supporting the weight of the torso and toning the core..  Continue the forward and backward leaning of Thai yoga massage for a total of three full breaths, with each segment of the breath lasting the same number of seconds.  Then begin the side to side leaning for three more full sama vrtti breaths synchronizing the drawing in and up of the bandhas during antara kumbhaka at the top of each inhalation and the holding of the stretch to the side during bahya kumbhaka. 
• Finally, inhale forward again and retain the breath in antara kumbhaka  to prepare for three full sama vrttis in a clockwise whirlpooling action that massages the muscles and hip joints, pausing at each forward leaning position for antara kumbhaka, and again at the backward leaning position for bahya kumbhaka.  Then reverse the circling action to move and hold in a counter-clockwise direction for three full equal breathing sama vrttis.    Be sure to end your practice in at least five minutes of restorative "Corpse Pose" described in the January 24, 2009 blog.
• Mentally---At first the mind will be kept quite busy as you focus on keeping the four segments of each breath equal, while also counting the number of forward and backward leans and whirlpools.  Once "Equal Breathing" becomes more ingrained and instinctive, the attention can travel inward as you add the ingredient of pratyahara by closing the eyes lightly to shut out visual distractions. Then the sixth limb called dharana begins as you become completely engrossed in praising your Creator for every breath and His gift of LOVE coming down to become man.
• Spiritually---Perhaps the most challenging ingredient to add to your yoga practice is the element of dhyana with a serious intent to be transformed into a true apostle and ambassador for Christ.  It helps to remind yourself that love came down from heaven in the form of Jesus Christ.  It's the least we can do....

"For God so loved the world, that He gave His only begotten Son, that whosoever believeth in Him should not perish, but have everlasting life."         (John 3:16, KJV)

"Wait, and Wait"

Life is filled with periods of waiting.  We wait to regain our strength after an illness or surgery.  We wait for someone who is late getting ready to leave or to arrive, or for a meal to be served. We wait, and wait. In this day of instant gratification and lightning-speed technology our waiting skills have become a bit rusty. Yesterday was the first Sunday in the Advent season, a period of waiting for the celebration of the birth of Jesus Christ.  It marks the beginning of four weeks of waiting for the arrival of Christmas Day.  By the time December 1st rolls around we have only 24 more days to prepare for the big day---to shop, decorate, send greetings, make, bake and wrap presents, attend parties, and the list goes on and on...just like the waiting!   

This period of waiting for Christmas (or any celebration) passes much too rapidly for those responsible for all the physical preparations.  Yet for children, the wait can be agonizingly long, especially if the emphasis is on presents and Santa.  Much depends upon what we're anticipating and how we spend the time in waiting. The way we wait certainly influences our waiting experience!  Each and every day of waiting for Christmas can become a joyful celebration in itself because our God has already reached out to us and came down to earth for the human experience.  He knows what it feels like to wait, and wait.  We don't have to wait for His peaceful presence---simply stop to notice it.

If the journey is pleasurable, the destination carries less pressure and is less likely to be a disappointment.  The entire Christmas season with all its activities can be enjoyable in each moment if the actual day is just one part of the big picture. The Advent of our Savior, Jesus, has already arrived, and now, as Christians we wait patiently for His Second Coming when all of the promises in Scripture will be fulfilled.  (By the way, for those doubters, God is incapable of lying since He IS truth!)  This week let's practice waiting patiently as we breathe in faith and exhale all doubts using a yogic breathing technique called Sama Vrtti Pranayama or "Equal Breathing."  Consider this an antidote to the hyperventilation that can occur over the supposedly holy holidays!

• Physically---Practicing yoga often requires that we wait, and wait.  We move the physical body slowly into different positions or postures called asanas, and then wait to experience the physical resistance signaling that it's time to stop.  With each breath we breathe deeply into all four corners of the lungs, filling them (puraka), and then we pause briefly in antara kumbhaka to wait for the energy called prana to be absorbed into the body. Then after a long and extended sighing exhalation called rechaka, we wait in bahya kumbhaka for the next breath to come to us.  The breath is never rushed but experienced as a deep, slow and rhythmic celebration of life.  When you're in your least favorite pose in yoga class, the wait probably feels like an eternity, but if it feels good, you don't mind the waiting period.  As a challenge this week, practice waiting in your least favorite pose for a minimum of one minute.  That's approximately 8-12 three-dimensional ujjayi breaths, depending on the length of the pauses or periods of waiting between each segment of each breath.  Then rest in "Corpse Pose" or Savanasana (described in the January 24, 2009 blog) to practice Sama Vrtti Pranayama or "Equal Breathing" with full concentration on a conscious breathing process. 
• Begin by counting the number of seconds that it takes to fill the lungs (puraka) and then extend the exhalation (rechaka) for an equal number of seconds.  Once the duration of the inhalations and exhalations are comfortably equal, begin to practice antara kumbhaka  by waiting to exhale for a few seconds. (A kumhba is a container in Sanskrit, and in this case it's the lungs.) Then gradually increase the waiting period until it's equal to the duration of the in and out segments. Do not try to wait for an equal number of seconds after the exhalations (bahya kumbhaka) until it's comfortable to breathe in, hold, and breathe out for an equal number of seconds.  It's best to practice either antara kumbhaka OR bahya kumbhaka separately or alternately until both breath retentions become comfortable and equal before all four segments of the breath can become equal in duration.  If the breath becomes short and choppy, please discontinue and wait to practice under the guidance of an experienced yoga instructor.
• Mentally---Keep the mind calm and focused by carefully observant of the quality of each breath.  Counting the number of seconds in each segment---puraka, kumbhaka, and rechaka---will help to keep the mind present and aware of all body sensations.  Please discontinue Sama Vrtti Pranayama  if the mind becomes unsettled or unfocused.
• Spiritually---Since each breath is a gift to be received with gratitude it celebrates and connects both the gift and the giver.   Waiting is an exercise in patience. Some form of the word wait is used hundreds of times throughout Scripture, indicating its spiritual significance.  Below are just three quotes beginning with David from his 25th Psalm:

"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: 5, KJV)

"For since the beginning of the world men have not heard, nor perceived by the ear, neither hath the eye seen, O God, beside Thee, what He hath prepared for him that waiteth for Him."                                      (Isaiah 64: 4, KJV)

"For we are saved by hope; but hope that is seen is not hope; for what a man seeth, why doth he yet hope for?  But if we hope for that we see not, then do we with patience wait for it."

(Romans 8: 24-25, KJV)                         So let us wait, and wait with patience.  Namaste, plf

"A Blessed Life"

A blessed life is not the same as a charmed life.  In a charmed life everything goes exactly as planned or wished (for a period of time.)  Whereas, a blessed life is one experienced with bliss and joy, but not dependent upon outer circumstances.  Therefore, we could all say we lead a blessed life IF we can only recognize the gift of divine favor that accompanies each breath we take and each talent we've been given.  (Yes, I know I've shared a similar message in earlier blogs, but its importance cannot be overstated!) 

The key to appreciating and leading a blessed life just might be to practice a mental discipline called  aparigraha in Sanskrit.  This yama or discipline sets us free from hoarding and rejects all thoughts that focus on loss or the lack of anything.  No matter how great or small our blessings are during this season when we celebrate Thanksgiving, we have something we can share with others.  It might be donating food to a local food bank or just going to work at packing boxes there.  It might be sending a meal to someone recovering from surgery or inviting neighbors to your family Thanksgiving feast.  I invite each of you to step out in faith  (no matter how little you think you have) and practice random daily acts of kindness and generosity.  Even better, pray to be a blessing to someone every single day!  As you practice the physical posture called "Elephant Trunk Pose" (more challenging than last week's "Elephant Pose") get in touch with the person you were created to be by spraying out showers of blessings on others.

• Physically---Your body will appreciate if you prepare for this week's challenging position by practicing hip-opening and strengthening postures such as "Diva Pose" (Utkata Konasana) described in the October 17, 2011 blog and "Revolved Diva Pose" (Parivrtta Utkata Konasana) from the October 24, 2011 blog.  Also be sure to have two yoga blocks or extra thick hardcover books beside your mat to use as props for this arm balancing position.  After sitting in the "Wide-angle Seated Pose" called Upavistha Konasana (December 13, 2010 blog) for 3-5 smooth and deep ujjayi breaths, fold forward hinging only from the hips, maintaining the natural concave curve of the lower back, and remain there for at least five rhythmic breaths with arms and gaze reaching toward the feet.
• To move into this week's "Elephant Trunk Pose" inhale slowly while bending the right knee and grasping the outer edge of the right foot with the left hand to bring the right thigh back and outside of the right upper arm as high onto the arm as it will go without forcing it.  Then with one block placed beside each hip, at the top of the next inhalation draw up the pelvic floor and abdominal muscles (called the locks or bandhas) and place one hand securely onto each block.  During the long and slow exhalation press both hands into the blocks while  leaning slightly forward to lift the torso from the floor.  At the top of the next deep inhalation (bringing in lots of prana!) draw the locks firmly inward and toward the back of the spine like a drawstring.  During the exhalation lift the left leg to place the left ankle onto the right one, swinging both legs up and down or side to side like an elephant's trunk.  After several (or maybe only one) slow and deep breaths, bend the elbows to release the hips slowly back onto the floor.  Rest in the "Seated Wide-Angle" for several breaths before switching sides to place the left leg onto the left upper arm for "Elephant Trunk Pose" on the left side.  Remember to rest in "Corpse Pose" for at least five minutes with a resolve to spray blessings onto others. 
• Mentally---When practicing a challenging posture such as "Elephant Trunk Pose" it's very important to keep a positive "can do" attitude while paying attention to the energy  that enters the body with each deep breath and then rises upward to create lift.  If that doesn't help, remember the yoga axiom to "Only do what you can do," and accept where you're at on any given day.  Practice with joy and it will come.
• Spiritually---Even if you're only able to lift "your trunk" during one exhalation, envision the elephant trunk spraying blessings upon everyone you meet, giving thanks for what you do have to give!

"And whatsoever ye do in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him."          (Colossians 3:17, KJV)  

"Who Are You?"

Have you ever said or done something that you weren't pleased about and then promptly asked yourself, "Who was that?" leading to "Who am I?"  We've all disappointed ourselves and others at some point in the heat of life's battles.  The good news is that we are not a finished product yet.  As in the story of The Velveteen Rabbit, we're all in the process of becoming something.  It has been said that we become what we love.  As water takes the shape of its container, so the mind is transformed into the likeness of whatever it is contemplating at the moment.  The clear message is, "Be careful what or who you admire and think about on a regular basis."  But the real question evolves into, "Who or what do you want to become?"  Do you want to be a higher version of yourself or a brand new creature in Christ? 

It's very difficult to consistently respond to life challenges from the place called our "higher self."  As a Christian I know that my "higher self" is only in control when I give the reigns to Christ every waking moment in an effort to become a Christ-controlled person.  Like any great work, the process of becoming Christ-like takes a lifetime to accomplish!  We may decide to dedicate our life to Christ in an instant, but the actual yoking to His Holy Spirit on a moment-by-moment basis requires an ongoing and immediate yielding of our responses as they are occurring. 

This week in honor of the animal which represents our "higher self" in India,  we'll practice the yoga posture called "Elephant Pose" as we attempt to connect to the "higher self" through our moment-by-moment yielding to God's Holy Spirit.  If the transformation seems slow and frustrating, it helps to remember that God will never give up on us!  (This variation called "Elephant Pose" is not to be confused with the more challenging "Elephant Trunk Pose", which will be targeted next week.) 

• Physically---First, take time to warm the muscles and joints with several rounds of breath-synchronized "Salutations to the Son" as described in the April 27th through May 11th, 2009 blogs.  Transition from "Downward-Facing Dog" to "Elephant Pose"  by walking the hands back toward the feet into the "Standing Forward Fold" called Uttanasana.  Then inhale deeply as both arms sweep out to the sides and the torso lifts up into the "Upward Salute" called Urdhva Hastasana.  With a long and slow exhalation, step the feet out slightly wider than hip-width and release the elbows to shoulder-height, pressing the elbows together at the end of the exhalation.  Allow the tips of the thumbs to rest between the eyebrows with a "Third-Eye" gaze point or naitrayoh ma dyai drishti.  softly closing the eyes at least 2/3 of the way to shut out visual distractions.  With each inhalation ground powerfully into all four corners of each foot while extending up through the spine into the crown of the head.  During the exhalations encourage the  bottom tips of the shoulder blades to tuck in and down while pressing the tailbone down toward the floor as the bended knees align over the toes.  Remain grounded in "Elephant Pose" for 8-10 smooth ujjayi breaths while experiencing the hips and thighs building heat and strength.  Finish your practice with 5-10 minutes in the restorative "Corpse Pose" described in the January 24, 2009 blog. 
• Mentally---While the mind is fixed on the rhythm and quality of each deep and thorough breath, and the gaze is "Third-Eye", focus on the source of each life-giving breath.  
• Spiritually---To add the third and spiritual dimension to your physical yoga practice, while holding the physical posture of "Elephant Pose" let the index fingers of your hands point up toward the source of your "higher self."  Become mindfully aware of God's promise to finish the good work which He began the moment you first believed that God sent His only begotten Son to die in your place.  It may help to memorize and think on the promise found in the first chapter of Philippians, verse 6:

"Being confident of this very thing, that He which hath begun a good work in you will perform it until the day of Jesus Christ."                                       (Philippians 1: 6, KJV)

"Riding Out Pain or Discomfort"

Just one week after my abdominal surgery I contracted an intestinal flu that had me knocked down and out for four full days!  Thanks to anti-diarrheal products and probiotics I am on the mend today and the abdominal cramping has subsided.   (That means I can almost concentrate totally on writing this blog.)   During the most intense cramping my husband tempted me to take pain medications that had been prescribed for my post-surgery recovery, but I bravely refused because I don't like to  disguise the pain (my body's physical messages to me) unless it becomes unbearable---for example, when passing a kidney stone!  My husband suggested that it might be at the unbearable stage (for him) but I insisted that my audible groans were simply bhamari pranayama---large black bee humming exhalations.  These soft humming exhalations were a great relief, although admittedly they moved into high-pitched bee humming at times.

Regardless of our life situation, we are guaranteed to experience pain and discomfort in some form---physical, mental or emotional.  The good news/bad news is that the pain changes.  It gets better or worse; it rises and falls.  All we have to do is endure.  Some people choose to disguise the pain with drugs or alcohol, but that does not fix or heal the real problem.  Sometimes it adds a new one, such as liver, kidney and heart damage, etc.!  It makes no sense to exchange one set of problems for another.  Pull yourself up by the boot straps (as the tough guys say) and just ride out the pain or discomfort as a surfer rides whatever size waves come his way.

When we're temporarily "knocked down and out" because our external world is out of whack, it's admittedly difficult to find a still, quiet place within where we can connect to the suffering with quiet acceptance.  (I'm still working on the quiet part.)  However, I have found that by practicing deep ujjayi pranayama (three-dimensional breath control), and occasionally adding the bhamari bee-sounding exhalations, we can prevent ourselves from focusing on the pain or discomfort, but rather on the life-giving force that comes to us in each deep breath.  As we exhale we can quietly accept this pain or discomfort as a temporary but assured part of life.  This week if you're physically able to stand in any variation of the last two week's postures  ("Goddess Pose" and "Revolved Goddess Pose") for at least five breaths, try adding the hip-opening "Surfer Pose" to stay grounded in peace while riding out your waves.

• Physically---After warming muscles and joints in 2-3 "Salutations to the Son," (described in the April 27th through May 11, 2009 blogs) stop to remain in "Downward-Facing Dog Pose" for 3-5 deep and smooth breaths while grounding into both hands and feet during exhalations. Then inhale, draw the pelvic floor and abdominal muscles up and inward (the "locks" or bandhas) and exhale the right foot forward between the hands as the back foot pivots externally away from center and the right foot turns slightly to the right.  Both feet are now turned away from center about 45 degrees and the hands can move to the inner knees in order to encourage and stabilize the external rotation of both hips in this assisted "Goddess Pose."   
• From "Goddess Pose" inhale to ground firmly into both feet, drawing up the "locks", and then exhale the torso forward slightly as the left leg and arm extend away center and the right arm bends with the elbow extending out to the right.  Inhale deeply, flexing both wrists back as the gaze follows the left hand for hastagrai drishti or gaze point, and the right fingers point toward the right ear.  Hold this "Surfer Pose" for 3-5 breaths with the right knee aligned directly over the right ankle and the right thigh and bent arm extending parallel to the ground.   To switch sides, inhale back to center and then extend the right leg and arm straight to look forward over the right hand (called "goofy-footed" by surfers) as the left arm bends to bring the left hand by the ear.  Remain in this goofy-footed "Surfer Pose" for 3-5 deep and smooth breaths before relaxing in "Corpse Pose" for at least five minutes.  (See the January 24, 2009 blog.)
• Mentally---Focus all attention on bringing strength and stamina into the body with each deep inhalation as you extend through the crown of the head, and ground down through your center (called the hara) as you release into "Surfer Pose" to allow the hips to open away from center.
• Spiritually---Allow your suffering to refine your attitude about pain as you commit yourself to your loving and faithful Creator, riding out the waves of pain or discomfort in His peaceful presence, even in the midst of chaos.  While holding "Surfer Pose" breathe in healing and strength and let go of fear and frustration.  Let your faith be encouraged by the words of Peter:

"Wherefore let them that suffer according to the will of God commit the keeping of their souls to Him in well doing, as unto a faithful Creator."              ( I Peter 4:19, KJV)

"Cast all your care upon Him; for He careth for you....resist stedfast in the faith, knowing that the same afflictions are accomplished in your brethren that are in the world.  But the God of all grace, who hath called us unto His eternal glory by Christ Jesus, after that ye have suffered a while, make you perfect, stablish, strengthen, settle you."     

(I Peter 5: 7, 9-10, KJV)

"The Art of Doing Nothing"

On rare occasion, (after surgery, for example) we may be told to "do nothing---no sports, no lifting, no strenuous physical activity, etc."  What if we're told not to practice yoga?  Then what?  How do we spend our valuable time?  Can every waking second be filled with reading, television, movies, games, computer networking, light cleaning or organizing (yuk!) or worse yet, eating?  How do we deal with the boredom of physical inactivity?  How can we free ourselves from the feeling that we must always be doing something?

"No yoga" does not mean no yoking of body, mind and spirit in stillness.  Meditation is the meat of yoking with God.  It doesn't matter that there is very little, if any, movement or changing of postures (asanas).  But there is always the essence of remaining and abiding in a relationship with your best friend---the One whose presence calmed you moment-by-moment through the whole process of pre-op and post-op. When the often distracting flow from posture to posture is removed, what remains is what really matters about yoga---the God connection.  

This week try practicing yoga by doing nothing but remaining physically and mentally still in the peaceful presence of your Creator.  This practice of the sixth stage of yoga (called meditation or Dharana) is safe and is universally recommended for everyone in order to balance the busy-ness of daily life.  

• Physically---Choose a time and place to meditate where external distractions won't interrupt the stillness. The physical body can be seated in any of the traditional postures (asanas) for meditation:

1. "Adept's Pose" (Siddhasana described in the October 26, 2009 blog), 
2. "Hero Pose" (Virasana described in the May 27, 2009 blog), 
3.  "Easy Pose" (Sukhasana described in the May 4, 2010 blog), 
4. The most challenging seated posture for meditation is only for those with very open hips, called "Lotus Pose" (Padmasana  is not yet described in my blogs because I cannot sit comfortably for more than three breaths in this position.  Maybe next week.) 
5.  OR lying down in "Corpse Pose" (Savasana described in the January 24, 2009 blog) will work as long as you don't fall asleep because that's cheating (the relationship)!

• Whatever physical position you chose, it should be comfortable enough to avoid the pitfall of distracting pain.  Also, visual distractions (dust, cobwebs, etc.) can be partially eliminated by lightly closing the eyelids to practice the fifth limb of yoga called pratyahara, or withdrawal of the senses.  In the fifth stage of yoga, all five senses are brought under control as the focus turns inward to a present-minded, rhythmic control of the breath (pranayama) and its Source.   (It can be very freeing to step away briefly from the physical realm!)
• Mentally---Here lies the challenge of meditation!  When the element of physical activity is removed the mind seems to want to pick up the slack, so it's difficult to stay in each present moment without shifting to a past event or planning something in the future to satisfy desires or cravings.   As B.K.S. Iyengar states in his yoga text, Light on Yoga, "If a man's reason succumbs to the pull of his senses, he is lost....There is bondage when the mind craves, grieves or is unhappy about something.  The mind becomes pure when all desires and fears are annihilated."  And it's a constant battle of the will!
• As you practice freeing your mind from the pull of desires or fears, I've found that it helps to become an objective witness to where and upon what the mind is dwelling, but without any negative emotional responses.  If you experience the distraction of cravings or desires, simply return your thoughts over and over again to the joy of gratitude to your Creator for the gift of life that is experienced in each and every breath you draw from God.  God then becomes the object of your attention and affection as you become completely engrossed (dharana) in His goodness, mercy and compassion.  Your mind is stilled upon  the knowledge of Him.
• Spiritually---With a regular practice of meditation that uses the yogic tools of pranayama (breath control), pratyahara (withdrawal of the senses) , and dharana (complete absorption and focus) you will develop spiritual discipline!  These disciplines enhance the spiritual connection to your Creator that enables you to reject the broad path of destruction through satisfaction of the senses and embrace the narrow path to freedom from bondage through Christ Jesus' ultimate gift of love.  This is the "strait gate" that Jesus advised us to enter as recorded in the Book of Matthew:

"Enter ye in at the strait gate; for wide is the gate, and broad is the way, that leadeth to destruction, and many there be which go in thereat; Because strait is the gate, and narrow is the way, which leadeth unto life, and few there be that find it." 

 (Matthew 7: 13-14, KJV)

"Add a Twist for Zest"

Occasionally things need a boost, but the question is how much zest do we add.  A twist of citrus juice enhances the flavor of food and beverages, but too much or too little can defeat the purpose.  The principle of quantity becomes an issue in almost everything we do.  Too much seasoning can overpower other flavors as my family recently experienced when we ate my southern peach cobbler that had too much cinnamon for the subtle flavor of the white peaches.  (Experience is a great teacher, so next time I'll remember to reduce the amount of cinnamon for white peaches, or I'll use the more intensely-flavored yellow peaches.) Likewise, too much alcohol can numb the enjoyment of dinner and even sex.  The solution is always finding that perfect balance when enough is enough. 
In the same manner, twists can amplify the physical benefits of a yoga posture by adding the third dimension of lateral movement.  Last week we targeted the hips plus inner and outer thigh muscles with "Diva or Goddess Pose" and this week we'll add a twist to increase the benefits for the spine in "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana).   
Warning: The principle of "less is more" is especially important here for prenatal students who should move very slowly and gently into a modified version of this twist.

• Physically---Warm up with last week's description of "Diva or Goddess Pose variation" (See last week below for reference.) and then remain in the deep squatting position with the elbows at shoulder height and bended at 90 degrees, palms facing forward, for at least three slow and deep ujjayi breaths to open the heart and the hips.  To begin "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana) exhale the hands onto the inner knees, encouraging and stabilizing the knee-over-ankle alignment as the tail bone is pressing down toward the floor.   Always remember to inhale, and extend through the crown of the head before twisting---lifting, lengthening and locking the bandhas, in that order---to protect the spinal discs.  Once the pelvic floor and abdominals have been lifted, exhale and draw the lower ribs inward to bend the torso forward and extend the spine out parallel to the floor, hinging from the hips only and not the waist.  Remain here for at least three slow and deep breaths. Then exhale while straightening the left arm and dropping the left shoulder down toward the floor as the gaze is shifting far right and over the right shoulder for parsva drishti.  Then inhale while returning the torso back to center and exhale to drop the right shoulder and gaze far over the left shoulder in a twist to the left.  Continue in this breath-synchronized (vinyasa) flow for and even number of breaths (8 or 10) so that both sides of the spinal discs have been squeezed and soaked equally.
• To finish, inhale both arms in a "Upward Salute" while straightening both legs.  Then exhale into the wide-stance, forward bend called Pasarita Padottanasana described in the April 18, 2011 blog with the toes forward.  Remain here for 3-5 smooth and rhythmic breaths before lowering onto the back in "Corpse Pose" (January 24, 2009 blog) to relax for a minimum of five minutes. 
• Mentally---As always, the mind is kept present with and connected to the Holy Spirit by focusing the attention on the duration and quality of each breath.
• Spiritually---Think of the word balance as an action verb that requires constant adjustments or changes.  As we balance in this hip and thigh-opening posture with just the right amount of twist, we can bring a spiritual dimension to our practice by remembering Jesus' warning to the scribes and Pharisees about excess: 

"Woe unto you,... , for ye make clean the outside of the cup and of the platter, but within they are full of extortion and excess."                    (Matthew 23:25, KJV)

"Supposed to Be"

My two-and-a-half year-old granddaughter is in a phase where she's become a bit of a control freak.  And yet, since we love her so-o completely, we're all delighted to make her wishes our commands (within reason, of course!)  When we're role playing at least a hundred times a day  she'll say, "No, you supposed to say..."  because she wants to control the outcome. She obviously has a very clear idea in her head about the way things are supposed to be.   

Aren't we all just a little bit like that regarding our own situations?  We usually have clear expectations of the way our lives are supposed to go, the way people are supposed to treat us, how our children should turn out, the way our leaders and teachers are supposed to act, and even the way our yoga poses are supposed to look.  Yes, we're way too attached to the outcome and the way things are "supposed to be."  STB (supposed to be) doesn't exactly represent the yogic philosophy of detachment.

In an ideal world, things would be more controlled.  We would be able to obey Jesus' instructions in Matthew 5:48 to be "perfect even as [our] Father which is in heaven is perfect."   But we live in a fallen world and at some point we must learn to accept (maybe even embrace) the imperfections all around us.  This week as we practice "Diva or Goddess Pose" (Utkata Konasana) let's accept the physical imperfections in our hips---too big, too small, too tight, etc. In some sense, hopefully we're all growing and evolving toward perfection, so let the process of change begin on the physical level.

• Physically--- First warm the muscles and joints a bit with  a few rounds of "Salutations to the Son" (Refer to the April 27th, May 4th and 11th, 2009 blogs) and then practice the hip-opening "Gate Pose" (Parighasana is described in the May 19, 2009 blog.) for a minimum of five breaths on each side. Since we're not all gumby's with elastic muscles and joints, at first we'll use a padded chair without arms or a stool as a prop for 3-5 breaths to support our "Diva or Goddess Pose variation."   Begin in a wide stance with the feet firmly grounded and turned out about  45 degrees or more, depending upon how open your hips feel.  Inhale as the arms are sweeping out to the sides and upward to acknowledge your perfect Creator.  At the top of the inhalation ground down into all four corners of the feet, and then lift the pelvic floor and abdominal muscles (the bandhas) to provide core support as the tail bone presses downward and lowers onto the seat placed behind you. Allow the hands to release onto the thighs just below the hips and manually, but gently, encourage the femurs (large upper thigh bones) to spiral externally (away from center) for 5-6 slow and smooth belly breaths.  After that first inhalation, lower the chin onto the lifted and expanded chest in jalandhara bandha while gazing down toward the big toes (padhayoragrai) to align the knees over the ankles. 
• After  remaining in the supported variation of "Diva or Goddess Pose" for a few minutes you may be ready to ground firmly into the earth while lifting the arms in an "Upward Salute", drawing up the locks like a drawstring and then exhaling to push the prop back and away a few inches.  During each inhalation you're grounding down into the feet while lifting up through the crown of the head to experience a sense of lightness and ease as you support all of your body weight in this low squat with the thighs parallel to the ground.  Allow the hands to now rest lightly on the knees in jana mudra---thumb and forefinger lightly touching as the last three fingers relax in a slight curl---to represent the infinite knowledge and perfection of your Creator.  Then inhale the arms again in an upward salute to acknowledge God before lowering the elbows to bend at 90 degrees at shoulder height with the palms facing forward.  Always finish your practice with five or more minutes relaxing in the restorative "Corpse Pose" described in the January 24, 2009 blog.
• Mentally---Use each deep breath to bring healing and openness into the hips as you ground into the earth with your feet.  Become more and more aware of the energy (prana) rising up through your core to create a sense of lightness and ease as you practice mindful breath control called pranayama.
• Spiritually---Simply because we know how challenging it is to achieve perfection does not  provide us with an excuse not to grow toward perfection.  We're all "supposed to be" perfect eventually if we want to become one with our Creator.  While physically practicing "Diva Pose" for openness and perfection, with our hands relaxing in the jana mudra gesture, we can spiritually remind ourselves of God's perfection and our never-ending efforts to achieve it. Perfection is an evolutionary process, not a sudden transformation. We are not born goddesses or divas.  Sometimes we must accept the human quality of "good enough" if it's truly our best effort in the moment.  Sing "keep on keepin' on."

The apostle Paul summarized this stretch toward perfection in his second letter to the church in Corinth, encouraging them to "...Be perfect, be of good comfort, be of one mind, live in peace; and the God of  love and peace shall be with you."   (II Corinthians 13:11, KJV)

"Walk the Dog"

As the joke goes, if a dog is fat, his owner is not getting enough exercise.  Everything we have comes attached with responsibilities.  God definitely does hold us responsible for every decision we make, every action or lack thereof, and every relationship. The principle of "use it or lose it" always applies, warning us to care for what we've been given!  We are expected to use, nurture and sustain our blessings whether they're in the form of a tangible gift such as a house, dog, car, camera, shoes, or less visible talents such as intelligence, a flexible body, a pleasant voice, the ability to compose music, lyrics or stories, or even that wonderful ability to make people smile and laugh. 

Each day that we awaken in reasonably good health provides us with opportunities to leave the comforts of status quo with a vision, and then step out in faith to accomplish something positive with what we've been given.  We all come with a limited warranty and a relatively short amount of time to act responsibly by using our gifts to actually accomplish something worthwhile.  Apple co-founder, Steve Jobs was an excellent example of someone who exercised his God-given intelligence to develop his dreams and grow his ideas into positive realities.  He walked his dog figuratively (because I don't know if he actually had a dog to walk) to the very end. His recent death on October 7th reminds us that all the money in the world (or darn close to it!) cannot prevent our inevitable expiration date.  Hopefully my message is coming through loudly and clearly---be responsible enough to walk the dog you've been given.   Leave the comforts of your protective shelter to go outside and walk that dog, horse, child or even an elderly parent.  If you're lucky enough to have four functioning limbs, get down on your knees and up into "Downward-Facing Dog" and "Walk the Dog" back and forth from "Plank Pose" to  "Standing Forward Fold." Here's how to get walking....

• Physically---After prayer and then several rounds of "Salutations to the Son" to warm muscles and joints, exhale into "Downward-Facing Dog" as described in the May 4, 2009 blog, and remain here for 5-6 slow, smooth and rhythmic breaths through the nose only.   Inhale the body forward into "Plank Pose" (also described in the May 4, 2009 blog) until the shoulders are squared and aligned directly over the hands, and the toes are right under the heels with the muscles hugging the bones in a straight line from head to heels.  With the locks or bandhas engaged, exhale the hips upward while returning back into the inverted v-shape of "Down Dog."  Continue this back and forth flow from "Down Dog" to "Plank" and back again for five slow, smooth and rhythmic breaths.   
• To "Walk the Dog" breathe deeply and hold the breath (antara kumbhaka) while walking one foot at-a-time toward the hands until the torso is in a "Standing Forward Fold" called Uttanasana (April 27, 2009 blog) with the hips aligned directly over all four corners of each foot.  Then while exhaling, step or jump back into "Plank Pose" and lower into "Chaturanga Dandasana"  or onto the knees and thighs in preparation for "Cobra Pose."   Inhaling deeply, lift the torso and the gaze forward and then upward into "Upward-Facing Dog" or "Cobra Pose."  (See the "Leaner in the Middle" blog on May 4, 2009 for more details on the difference between these two choices.)  Exhale slowly back into "Downward-Facing Dog" and repeat this sequence 3-5 times before releasing onto the back in "Corpse Pose" (January 24, 2009 blog) to rest for at least five minutes of restorative breathing and meditating.
• Mentally---This energetic breath-synchronized series of postures revolving around the "Down Dog Pose" will build physical body heat (agni), but also requires complete mental focus and concentration in order to coordinate the segments of each breath with physical transitions.   If you feel fatigued rather than energized while practicing, do not hold the breath in (antara kumbhaka) while "walking the dog" forward, but rather exhale very slowly and then take another deep inhalation while looking up for an "Upward-Facing Standing Forward Fold" (as described in the January 24, 2009 blog) before exhaling back into "Plank Pose."  Pay close attention to the quality of each breath and respond accordingly.
• Spiritually---Physical exercise can generate spiritual energy by providing the fuel (breath) to inspire positive actions that reap positive results.  In other words, we need energy to use what gifts we've been given to generate and produce even more positive results.  Jesus taught this principle when He told the story of the three servants who were given five, two and one talent respectively.  When two of the servants returned from their journeys with double the talents given, the master replied, "Well done, thou good and faithful servant; thou hast been faithful over a few things; I will make thee ruler over many things: enter thou into the joy of thy lord."  But when the servant who had been given only one talent hid his in the ground to protect it, and then returned with that same talent unused and unproductive, his master answered, "Thou wicked and slothful servant, thou oughest therefore to have put my money to the exchangers, and then at my coming I should have received mine own with usury.  Take therefore the talent from him and give it unto him which hath ten talents.  For unto every one that hath shall be given, and he shall have abundance; but from him that hath not shall be taken away even that which he hath.  And cast ye the unprofitable servant into outer darkness...." 
• This is a tough spiritual lesson to learn about our responsibility to produce from the blessings we've been given, but an important one if we want our efforts to be doubly blessed.  So get busy and "walk the dog!"      Namaste, plf

"Turn Your LIght On"

If you're afraid of the dark, turn the light on for awhile.  If you can't balance on a bicycle yet, use training wheels until you develop the sensation of alignment involved in balancing and then the confidence to remove the wheels.  If your body isn't ready for some of the more difficult yoga postures (asanas), use props and practice regularly until you develop the confidence, strength and openness to let go of the props.  But never let your pride or fear of failure keep you from trying.  No matter how low the wattage is in your lightbulb, let your light shine without embarrassment, or worse yet, resentment.  As in the philosophy of "The Order of the Jedi"---there is no emotion; there is peace.  Or, as I think yoda would say it, "No emotion, peace there is."

This week's very challenging arm balance is called "Firefly Pose" or Tittibhasana in Sanskrit and it requires arm and core strength as well as hip and hamstring flexibility.  If you don't have these attributes, don't let that stop you from reaping the fun and the benefits of the posture.  Practice with a prop such as a padded stool, ottoman or chair and you'll learn what aspects of your physical body are preventing you from entering and then holding the full position without the use of props.  This knowledge is crucial in your journey of self discovery that leads to maturity.  If you are a prenatal student, please don't attempt this posture because of the compression in the lower and side abdominal region.  (Your baby will feel like the walls are closing in and squashing him/her!)

• Physically---After warming the muscles and joints with several rounds of "Salutations to the Son" (described in three consecutive blogs beginning on April 27, 2009) begin to release tension in the hips and hamstrings by practicing "Turtle Pose"/Kurmasana (described in the October 18, 2010 blog).  Then take a deep breath in and stand up slowly with the feet slightly wider than hip-width apart before exhaling into  last week's "Bug Walk" posture. This activity will help to release the hips and hamstrings in preparation for this week's challenging position called "Firefly Pose" or Tittibhasana Iyengar-style, with props.  
• After completing both counter and clockwise circles in "Bug Walk" your hips and hamstrings are ready to back slowly toward your planned and firmly grounded prop---a padded chair, stool, ottoman or even a stack of folded blankets or towels.  On an exhalation release both hands to the floor inside and slightly behind the feet with the fingers pointing forward and the elbows slightly bent out toward the inner knees.  At the top of the next inhalation lift the pelvic floor and abdominal muscles up and inward to engage the bandhas for core support, and then slowly lower the hips onto the edge of your prop while exhaling.  With most of the upper body weight pressing firmly down into all ten fingers and the heels of the hands, begin to extend the feet slowly away from the hips until the inner thighs begin to rest on the upper arms.  Eventually, with regular practice, you may be able to extend the legs until they are completely straight and then lift them completely onto the upper arms.  Be satisfied to practice this very challenging full pose with props until your body is strong and flexible enough. Without props the unsupported "Firefly Pose" requires contracted lungs and abdominals as well as open hips and fully extended hamstring and lower back muscles.  Do not force the body to move into any position that extends muscles and joints beyond "the edge" into pain or injury!
• Mentally---From my personal experience, the mental focus must remain on the quality of each breath and the release of tension that can be created by unrealistic expectations for advanced yoga postures.  If an emotion such as fear or frustration should surface while practicing "Firefly Pose"  simply smile and return the thoughts to the rhythm and quality of each breath.
• Spiritually---Very challenging yoga positions can only be achieved when all emotional responses from the ego are released and regular practice (abyhasa) is embraced.  Don't hide your light because of pride and fear that someone else's light might be brighter and may outshine your little light.  Turn your light on and let it shine!  You can add light to the world!  Tell them how much fun it is to yoke with your Creator every day! 

"Ye are the light of the world.  A city that is set on an hill cannot be hid.  Neither do men light a candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house.  Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven."                (Matthew 5: 14-16, KJV)
 

"Annoying Arrogance"

Arrogance is an unattractive trait.  It's downright offputting to most of us, and it's annoying to be around those who habitually boast of themselves and their good fortune.  God doesn't like it either.  When He lists the "Seven Deadly Sins" in the Book of Proverbs, the first one that offends Him is "...a proud look"---right up there with "a lying tongue and hands that shed innocent blood."  And yet I find false humility to be even more offensive because it adds the vice of dishonesty to the offense.  

If you've been blessed with many talents and/or beauty, give God the credit.  If you have the strength and flexibility to move into advanced yoga postures, be grateful to God for your health.  But if you have many physical and/or mental limitations, be thankful to God for what you do have.  When we're dedicated to serving and honoring our Creator with whatever gifts we've been given, we begin to practice one of the niyamas. or rules of conduct, called isvara pranidhana that involves our complete dedication to the Lord.  This wisdom acknowledges that all of creation belongs to the One who created it, so we cannot be puffed up with pride that takes credit for anything because "I" and "my" have dissolved into dedication and service to the Creator. All personal gratification is released in service to God, who empties us of self as we eventually begin to reflect His purposes and His character within us.  

Even the lowly creatures that we refer to as "bugs" have a divine purpose to fulfill as they crawl along the surface of the earth.  This week let's target our pride as we practice the lowly and humble "Bug Walk."   Prenatal students should be careful about compressing the side walls of the uterus in this effective hip opening position.

• Physically---After several warm-up rounds of "Salutations to the Son", exhale from an "Upward Salute" (Urdhva Hastasana) into a slightly wider than hip-width "Forward Fold" (Uttanasana) but with the knees slightly bended.  Remain here, arms hanging down and released, for 3-5 smooth and deep breaths to allow the back muscles to lengthen and relax into the gentle tug of gravity.  At the top of a long inhalation gaze at the big toes while (padhayoragrai drishti) drawing up the pelvic floor and abdominal muscles and lifting the tail bone upward. Then exhale both hands inside the feet and back around the outside of each leg to firmly grasp the foot, ankle or calf, depending upon how tight the hamstrings and hips are feeling in the present moment.  With each exhalation take a step with the right foot walking around the left foot in a counter-clockwise motion until you gone full circle.  Relax back at center for 2-3 breaths before reversing the direction of the "Bug Walk" to move in a clockwise direction for 360 degrees.   After completing slow circles in both directions, release from "Downward-Facing Dog" to the knees and then onto the back for a minimum of five minutes in the restorative "Corpse Pose" (Svanasana) described in the January 24, 2009 blog.
• Mentally---While walking slowly in the "Bug Walk" circle, focus on taking one step with each exhalation and releasing any pride or desires for self-gratification.  Breathe in gratitude that you're able to do any version of this hip and hamstring-opening "walk."
• Spiritually---Laugh inwardly at the image of yourself walking in small circles, butt in the air. But remember that God has fully equipped you for His purposes and it only seems as if you're walking in circles.  Adopt a humble and obedient attitude while practicing the "Bug Walk" reminding yourself of what the Lord requires of you.

"He hath shewed thee, O man, what is good; and what doth the Lord require of thee, but to do justly, and to love mercy, and to walk humbly with thy God?"          (Micah 6:8. KJV) 

"Running in Safe Mode"

All this week I'll be running in "safe mode."  In computer speak, that means my operating system is only partially functioning with several programs unavailable at this time due to some large kidney stones (8mm and 5mm) that showed up in a recent CT scan.  According to PC experts, safe mode is a powerful tool for fixing problems in operating systems like Windows.  So in my personal, physical terms, this means that I'll be attempting to fix some chronic dietary problems that have lead me to pass more kidney stones last week.  In short, I'll be on a modified liquid fast until my urologist is able to break up those two large stones into smaller, more passable, 2mm-size through a shock wave process called lithotripsy, which pulverizes the larger stones using a lithotriper that creates rapid, shock wave vibrations.

As with most lessons in life this recent one was not easily learned or pain-free!  But now, I finally get it!  I do hereby resolve (Legal-eeze sounds like a serious commitment!) to eat much more cautiously and mindfully---no wine, cheese, nuts (hard to digest!), spinach, rhubarb green onions, blueberries, or other food items high in oxalates.  Chemically speaking, an oxalate occurs naturally in plants and nuts and forms an insoluble salt with calcium which interferes with its absorption by the body.  Thus, stones form in the garbage collecting organs known as kidneys.  Over ten years ago my last bout of kidney stones were collected and studied to see which dietary items should be avoided and I was given a list of food items to eliminate from my diet, which I promptly filed and ignored.   How stupid!  

We may never know why we continue to make the same mistakes over and over, relearning the same old lessons over and over.  It really can't be a simplistic answer like stupidity!   Maybe because I'm now practicing yoga daily and I'm a bit more aware of my body, and my decisions, but this time I'm finally ready to learn...and obey.  Until my next scheduled lithotripsy---which is not a painless solution, by the way---I'll be running in safe mode in an attempt not to create more problems for my over-worked kidneys.   
This week let's all try to target our diet and attempt to eliminate the items that we know are not healthy for our particular systems.  Since what we eat and drink is our fuel to provide energy, let's add more easily digestible vegetable juices and herbal teas.  And the obvious, let's all drink more water after we practice yoga!  Warning:  Please don't forget check with your doctor to make sure a three-day liquid detox would not be harmful to your body, especially if you are on prescription medications for blood pressure, diabetes, or other serious conditions!

• Physically---When shopping this week, begin your liquid cleanse or detox plan by purchasing liters of cranberry, orange, apple and V-8 juices as well as herbal detox teas.  (The brand Yogi teas has an interesting array of choices.)  If you're planning a modified detox, bring home a sufficient supply of fresh fruits and vegetables (but not those high in oxalates if you're prone to kidney stones!) to supplement your liquid diet.   Remember that your body needs fuel even when "running in safe mode."   On "Day One," I usually have a 4-6 oz. glass of orange juice for breakfast, a 4-6 oz. glass of cranberry or apple juice for lunch and some clear vegetable or chicken broth for dinner, with intermittent sips of water in between "meals." Prepare a cup of Chamomille tea to relax before bedtime.  Repeat this plan for "Day Two" and "Day Three", varying the flavors of the juices and teas for interest. Warning:  If at any time you become light-headed or dizzy during this detox, please discontinue immediately by preparing a slice of bread or some rice and steamed vegetables to return your digestive tract slowly back to solids. 
• Notes:  You may loose 2-3 pounds during the detox, but unfortunately the pounds all return when you return to your normal diet.  The first three days of a detox only cleanse the body so that the urine will run almost clear.  If you are comfortable continuing your "fast" for two more days, Days Four and Five help to purify the body, and Days Six and Seven are bonus days that begin the healing process in your organs.  Each day becomes easier because of the sense of lightness and well being that you begin to experience.
• Mentally---Never put anything into your mouth without a mindful resolution that this will be good fuel for your physical body.  Always listen to your body and your breath; they are communicating with you on a regular basis!
• Spiritually---If you spend significant time alone with the Lord by reading God's wisdom from the Bible and practicing yoga during your days of fasting, you'll feel spiritually full. The time will also go by much faster!   I know this to be true from personal experience because many of our cravings are for something that only God can satisfy. 

"And Jesus answered him saying, 'It is written that  man shall not live by bread alone, but by every word that proceedeth out of the mouth of God.' "     (Matthew 4:4, and also Luke 4:4, KJV)

"Don't Go There!"

DO go somewhere to retreat from the busyness of life, and take your yoga practice with you! It isn't even necessary to take a yoga mat; a blanket will do. But we all know that there are places we shouldn't go. For example, it's not a good idea to walk down a dark alley in a strange city, alone, after midnight, in the poorest section of town. Really. When practicing yoga postures, we should never go beyond the place referred to as the "edge." That place can be defined as the point of maximum resistance in the muscles, fascia, ligaments and joints BEFORE the sensation of pain is experienced. Beware of the inner voice that might urge you to force or push your physical body beyond the edge---that's called your ego. Rather, listen to the God-installed, inner voice of intelligence that helps you to move into your best version of each position.
Slight discomfort can be experienced in an active stretch because we are lengthening and/or compressing tissue to encourage openness and the movement of body fluids in order to lubricate affected areas. This stretching sensation should not feel the same as the type of shooting pain that causes injury. Don't go there! Do try this week's easy stretch to become familiar with the difference between a healthy stretching sensation and actual pain:

PHYSICALLY---If the weather permits, sit outdoors in any comfortable position (Sukhasana, Siddhasana, Virasana, or "Adept's Pose", or even seated in a chair) and inhale both arms out to the sides and upward in a sweeping motion called "Upward Salute" or Urdhva Hastasana in Sanskrit. Slowly exhale the arms down to the sides, stopping at shoulder height with the hands bent backward at the wrists and the thumbs pointing upward. On the next deep inhalation, spread the ribcage and fingers as widely apart as possible to experience a healthy, not painful, stretching sensation. Experience the three distinct segments of this easy breath-synchronized flow as the breath arises, and then remains or abides during the active stretch, and finally dissolves into a state of ease for the hands and ribs. Repeat this active stretch for 3-5 smooth and rhythmic breaths before continuing your practice.
MENTALLY---Remain aware and focused on the coordination of physical movements with the smooth and steady flow of the breath. Try to describe the stretching sensations between each finger and rib. Practice conscious breathing as you count each breath and its segments.
SPIRITUALLY---During each deep inhalation fill your heart and lungs with gratitude for the gift of life and for your God-installed conscience that attempts to keep you out of trouble. Become more aware of how each minute experience flows into the next, generating energy and clarity.

"For this God is our God for ever and ever; He will be our guide even unto death." (Psalm 48:14, KJV)

(Yes, this blog looks different than the previous blogs because I haven't figured out how to bold or italicize font while using the "Blog Press" application for my iPad. If there's an Apple "genius" or anyone out there who knows how to do this---I've already tried "command + B" to no avail--- please email me at yogaladyplf@gmail.com.)  Eventually I edited these changes on my home PC.
Namaste, plf
- Posted using BlogPress from my iPad

If you'd like to practice with personalized instructions and modifications you may attend a live, one-and-a-half hour Christian yoga class on Tuesday evening from 7-8:30pm at the Canyon Hills Presbyterian Church on Fairmont in Anaheim Hills, or from 6:45-8:15 am on Wednesdays at the Hephatha Lutheran Church Fellowship Hall on Santa Ana Canyon Road in Anaheim, OR from 1:30-2:45pm every Wednesday in the Hephatha Fellowhip Hall.

Location:Big Bear Retreat

"When the Storm Hits"

If we depend entirely upon events to stir up feelings of happiness, then we're vulnerable to the volatile mood swings that seem to be a part of life.  It can be exhausting and even destructive to expect to be able to create new experiences constantly in order to remain upbeat and happy.  

When the storm hits and there are delays, or even destruction of those temporal pleasures, then what do we do?  Is our faith in a loving Creator strong enough to trust that He will carry us through to end every storm with "a silver lining?"  How can we experience true and pure joy in the middle of unpleasant events that are often beyond our control.

My daily prayer is that everyone of us can learn to "rest in hope"---hope that our situation will surely improve with hard work and time, and of course faith, though it be as tiny as a mustard seed.  Faith, like a muscle, will atrophy and wither if it isn't fed and practiced regularly.  Many mornings when I awaken and just before I drop to my knees in prayer, I like to practice a tip-toe version of "Mountain Pose with Bound Hands" called Tadasana Urdhva Baddha Hastasana in Sanskrit.  During this reaching upward I imagine my faith to be grounded as a mountain and growing strong and tall with each breath.  Practice this week's easy targeted pose every morning for the next week and watch your toes, the arches of your feet, all the leg muscles, your back and core muscles, as well as the arms, develop and flourish like a sturdy tree.  Add the spiritual dimension to practice true yoga and  mark the maturing of your faith muscles.

• Physically---Upon awakening and just as your feet hit the floor, bring them together until the inner big toes touch and ground down firmly into all four corners of each foot.  Through the nose only draw in a long and deep ujjayi (victorious) breath with gratitude for a new day while sweeping  the arms out to the sides and then upward, rising up onto all ten toes and interlacing the fingers at the top of that inhalation.  Hold that energy (prana) in during a brief pause at the top of that breath (a breath retention called antara khumbhaka) while drawing up the pelvic floor and abdominal muscles (the bandhas or "locks") for spinal support.  During the exhalation, roll the thumbs down and forward as you press the palms upward with extended, straight arms and legs, muscles hugging bones for support.  This also squeezes the blood vessels to increase blood flow throughout the extremities.  Hold this posture called "Mountain Pose with Bound Hands" called Tadasana Urdhva Baddha Hastasana for 3-5 breaths, if possible, without losing balance on the toes.  Exhale to lower back onto all four corners of each foot and try this 3-5 more times without an emotional response.  Simply observe. 
• Reject any negative responses to losing balance and simply practice this rising and lowering for several rhythmic breaths before exhaling into a "Forward Fold" (Uttanasana described in the April 27, 2009 blog) to relax the entire back of the body.  Inhale to look up into "Upward-Facing Forward Fold" and then exhale back into "Plank Pose" (May 4, 2009 blog) to continue with a "Salutation to the Son," or simply lower to the knees for prayer as you focus your attention on the practice of developing the faith muscles.
• Mentally---Objectively observe how your skeletal alignment greatly affects the ability to balance and stand tall on the toes.  Trust the wise design of a strong skeletal support created by a loving God who wants you to stand as tall as you can, even in the midst of the roughest storms that howl around your environment.  Practice gazing up at your hands (hastagrai drishti) for a greater mental and physical challenge.
• Spiritually---As you draw each deep breath into the back of your throat, and the energy rises up through your lungs, imagine you're drawing in the gift of faith, though it be as small as a mustard seed.  Envision this faith and trust in your Creator growing stronger and spreading throughout your body, up into your arms and flowing out through the palms of your hands to others around you.  Exhale all doubts and negative thoughts as you feed your faith, "rest[ing] in hope" after this yoga practice by reading the words spoken by Jesus and recorded by the apostles Matthew, Mark and Luke.
  

"I will bless the Lord, who hath given me counsel; my reins (your mind or conscience) also instruct me in the night seasons.  I have set the Lord always before me; because He is at my right hand, I shall not be moved. Therefore my heart is glad, and my glory rejoiceth; my flesh also shall rest in hope." 

(Psalm 16: 7-9, KJV)

"The kingdom of heaven is like to a grain of mustard seed, which a man took, and sowed in his field. Which indeed is the least of all seeds; but when it is grown, it is the greatest among herbs, and becometh a tree, so that the birds of the air come and lodge in the branches thereof."     (Matthew 13: 31-32, KJV)

Be encouraged in your faith by reading each apostle's account of Jesus' parable of the mustard seed in Matthew 13:31-32, Mark 4:31-32, and Luke 13:19.         Namaste, plf

"Manual and Spiritual Guidance"

Occasionally we need a gentle push in the right direction.  Much like a five-year-old wandering dangerously out of line on a field trip to catch a train, the adult in charge gently places hands on shoulders or the back to point the child in the right direction.  God also does this for us through the gift of our conscience---that God-installed inner voice of intelligence that faithfully lets us know when we're out of line with God's will for us.  It's almost as if God is putting His hands on our shoulders and turning us around, manually guiding us in the right direction.  He also does this when we read His words in The Holy Bible and feel convicted of a wrong attitude or behavior.  Hopefully, we also allow Him to provide His wise counsel and guidance while we're yoking with Him during our private yoga practice!

One morning this summer as I was practicing last week's gentle twisting position called Bharadvajasana I, my hips and lower back felt unusually tight. Present-minded awareness of my conscience told me that my body needed more preparation before I could transition safely into the more challenging Bharadvajasana II.  Thanks to my inner guru---for me that's the Holy Spirit---I then proceeded into a new but amazingly effective combination of Thai yoga massage and unilateral counterposes using gentle manual guidance.  Read on and I'll explain.

This week I'm pleased to be able to share this process in a newly-developed combination of postures (asanas).  To my knowledge the position doesn't have a name, but rather is a combination of two seated postures. Since the bottom leg is in a "Half-Head-to-Knee Pose"---that would be Ardha Janu Sirsasana in Sanskrit---and the other leg is in "Half Hero Pose" we'll refer to this combo of counterposes in literal Sanskrit Ardha Janu Sirsasana Virasana.  (I'm hoping that all of you yoga purists out there will forgive me for taking the same liberty that many other yoga teachers have done when they've borrowed positions from gymnastics.)  When practiced mindfully in combination with Thai yoga massage movements and manual guidance, prenatal students will find this week's practice to be a wonderful hip-opening, mind-opening, and lower back release.

• Physically---After prayer in "Child's Pose" to yoke with God, exhale the left hip down onto the floor just to the left of both feet and then inhale the torso to raise up into a seated position.  While exhaling, use both hands to manually draw the bent left knee away from the right thigh by opening the left hip away from center (externally).  The left leg will be in the traditional Janu Sirsasana hip-opener with the left heel seated at the base of the pubic bone and the sole of the left foot under the inner right thigh.  The right hip will be rotated internally toward the center with the top of the right foot resting outside of the hip.   Taking a long and deep inhalation while sweeping both arms out to the sides and up, ground down into both sit bones as the spine extends upward.  During the equally long and thorough exhalation, the locks (bandhas) draw in and up like a drawstring, and the hands lower to the creases at the top of each hip (the groins) and manually press down and back away from the knees with the thumbs pointing toward the center.  Use the triad of each hand, the v-shape between the thumb and forefinger, for "manual guidance" to gently stabilize the hip joints as one hip is in external rotation and the other is rotated internally.
• After 3-5 breaths seated in this combination position that we're referring to as Ardha Janu Sirsasana Virasana, it's time to oil the hip joints in a few forward and back, then side-to-side and whirlpool flows of Thai yoga massage.  With the manual guidance of both hands stabilizing the hip joints, inhale the spine straight up and forward to the place of maximum resistance called the "edge" with the chin lifted.  Then exhale the entire spine back while gently pressing the groin down and lowering the chin to the lifted chest in the chin/throat lock (jalandhara bandha).  Repeat these forward and backward leans for 3-5 rhythmic breaths, bending only at the groin---not the waist or neck.  Then inhale slowly back to center over the sit bones, extending up through the crown of the head, and exhale to lean to the right side while manually pressing the left hip down and back to ground it.  Inhale back to center and exhale to lean the straight spine to the left as the right hand manually presses into the right groin.  Repeat for 3-5 sets (one right lean, one left lean) and inhale back to center to begin the clockwise whirlpool action to the right.  Inhale forward with the chin lifted but maintain even pressure on both groins, then right; then exhale back and then left with the pelvic floor and abdominal "locks'' engaged for core support and the hands providing gentle pressure and stability in the hip joints.  Repeat for 3-5 clockwise cycles of rotation coordinating the leaning with the breath synchronization.  This will take some practice but is well worth the time and effort to gently move the hips through their full range of motion while rotated in these counterposes.  Finally, inhale back to center and begin the counterpose rotation for 3-5 breath-synchronized Thai yoga massage flows.
• Mentally---There is a great deal of mental concentration and focus (called dharana) required to combine the manual guidance, rhythmic breathing (pranayama) and engaging of the locks (bandhas) with Thai yoga massage flows in a specific position (asana).  When the mind is stilled and fully engrossed in this process, you are beginning to engage in the sixth stage or component of yoga in which the mind becomes one with the Creator. 
• Spiritually---Ideally, when experiencing such an engrossing yoga practice, the ego is restrained and there is no feeling of "I" or "mine", but only an offering to be open to the  counsel and the hand of God.   Our goal is to become so connected to our God that we know immediately when we are out of line with His divine will.  Our heart will grieve in conviction and we will be "pricked in [our] reins." (The reins symbolize our mind.) Our conscience tells us when we need to listen to His wise counsel, to re-center and re-new our commitment to serve only Him, not self.

"Thus my heart was grieved, and I was pricked in my reins.  So foolish was I, and ignorant; I was as a beast before Thee.  Nevertheless I am continually with Thee; Thou has holden me by my right hand. Thou shalt guide me with Thy counsel, and afterward receive me to glory."            (Psalm 73: 21-24, KJV)

May we sharpen our conscience through a daily,  yoked connection with our Lord.     plf