"The Rising Flow of Energy" to awaken

"Upward Salute" or Urdhva Hastana

Are there mornings when it's tough to get up and out of bed? We could ask, "Why do we procrastinate leaving the comfort of sleep?" What are we putting off by this delay? Where can we find the energy we need to rise up and get going? The energy is within each breath of life, so all we have to do is use it in an upward flow of movement.

Recently I've discovered this energizing way to awaken from sleep. As I roll out of bed and lower my feet to the floor I lift my arms overhead in a salute to my Creator. This simple action of moving the physical body slowly from a prone (or even seated) position to an upright, standing position mirrors the inward, upward flow of energy. It also represents a choice to be grateful for another day full of opportunities. That's why it feels so natural to sweep the arms in an upward direction after rolling out of bed.

• Physically---Here are a few simple little tricks to get your day flowing smoothly in an upswing. Try facing away from the bed (or chair), where you've already been, in order to focus your attention in the direction you want the energy to flow. In other words, look up toward your Creator and watch as your hands meet in a greeting to welcome the beginning of another new day. Be sure to inhale only through the nose, deeply and three-dimensionally into all parts of the lungs while sweeping the arms straight out to the sides and then upward. Allow the gaze to remain above the head until the actively spread fingers finally meet and release into the prayer position, called anjali mudra. If you don't have high blood pressure you may even enjoy pausing briefly at the top of the inhalation to experience the stretching sensation as your feet ground down into all four corners and the torso is lifting and expanding up and down, side to side, front and back. While exhaling, slowly lower the arms to rest at the hips with the palms facing upward and then forward to keep the shoulders in an external (away from center) rotation. With the head aligned directly over the spine, allow the gaze to slowly lower to the tip of the nose or between the eyebrows (called the "third eye") as the chin presses gently on the chest in the notch between the collar bones. This "chin lock" prevents any heat energy from rising up into the brain.
  
• During a brief pause at the end of the first breath, try lifting the pelvic floor muscles (called mula bandha) along with the abdominal muscles (uddiyana bandha) in an upward direction and back toward the spine. Engaging these energy seals or "root locks" at the bottom of the spine will help to maintain an upward flow of energy during the inhalations. Continue to breathe and move slowly, synchronizing movement and breath with the mindful awakening of body and mind for 5 to 10 breaths, as time allows. Remember to open the chest while the arms sweep upward during inhalations, and then release and relax the arms as they slowly lower during the exhalations.
• Mentally---Although the physical aspects of the "Upward Salute" (Urdvha Hastana) may seem overly simple at first, the real power of this beginning breath-synchronized movement (called vinyasa flow) lies in the awareness of the energy flow as it rises in a flow up and throughout the body, slowing awakening the body and mind in preparation for the day's activities. Keep practicing this movement until it becomes natural to coordinate the sweeping of the arms with the rise and fall of the breath (prana), as well as the engagement and release of the energy locks. This daily practice (called abyhasa) is vital to be able to yoke with your Creator during a yoga practice that involves more complicated and challenging postures (asanas.)
• Spiritually---There is great spiritual significance in the act of rising up and the movement of energy in an upward flow. This is the message of hope in the celebration of Easter--- "He is risen, allelulia!" As a follower of Christ it requires great faith to be completely immersed in the belief that after three days in the tomb Jesus Christ rose up from the dead. The fact that He overcame the ordeal of every person's sin and then conquered death by rising up is the provision of eternal salvation for those who believe and have hope for an after life. Those who find their hope in the fact that Jesus Christ was raised up from the dead can be assured of a similar resurrection when Christ returns again. As the apostle Paul wrote to encourage the church in Thessalonica:

"But I would not have you to be ignorant, brethren, concerning them which are asleep, that ye sorrow not, even as others which have no hope. For if we believe that Jesus died and rose again, even so them also which sleep in Jesus will God bring with Him....For the Lord Himself shall descend from heaven with a shout, with the voice of the archangel, and the the trump of God; and the dead in Christ shall rise first; then we which are alive and remain shall be caught up together with them in the clouds, to meet the Lord in the air; and so shall we ever be with the Lord. Wherefore comfort one another with these words."
(I Thessalonians 4: 13-18, KJV)

So rise and be comforted in the knowledge that your energy will continue to rise up until you are ready to meet your Lord and Savior face to face. May all your days here on earth be good ones for the Lord! plf

"Maintaining Balance in Motion"

Do you remember what it felt like the first time you realized that you could balance on a bicycle while you were moving? That amazing ability to balance while in motion required not only alignment and muscle strength, but most importantly, a positive attitude of "I can do this!" As you practice this week's challenge of moving with your breath alternately between last week's "Tree Pose" and this new posture called "Eagle Pose," or Garudasana in Sanskrit, remember the importance of maintaining a positive "can do" attitude. If you have trouble locating this positive energy, you may be forgetting its source---your powerful Creator---so try connecting in prayer first!

• Physically---After experiencing a sense of balance on the left foot in "Tree Pose" with the right foot sealed on the inner left calf, exhale very slowly while rotating the right knee internally (toward the center) and place the outside edge of the right foot on the outside edge of the left calf with the toes still pointing downward. As both upper thighs are now rotating internally, depending upon the degree of internal rotation, some of you may be able to slip the right foot behind the left calf. This "Eagle Pose" leg position will require that the pelvic tilt shifts forward slightly with the tail bone pulling down and back. While the right leg is changing from an external to internal rotation, the arms are mirroring the same change from external to internal. On that same exhalation the "branches" of the tree lower slowly and the upper arms rotate toward center, with the right elbow crossing under the left elbow and then intertwining the wrists so that the fingers of the right hand are resting on the heel of the left palm. If this internal shoulder rotation is too intense at first, simply press the backs of the hands together, remembering never to force the body into a pose beyond your personal "edge." As the "Eagle Pose" arm position raises upward, it becomes an effective stretch for those tense muscles (called rhomboids) between the shoulder blades.
• Now try practicing this challenging but enjoyable vinyasa flow (breath-synchronized movement) between the two balancing postures that also balance the external and internal rotation of both hips and arms. On each inhalation while the arms raise up like "branches of a tree" with palms together, thumbs pointing backward, the leg opens externally away from center as the tail bone pushes down the back of the standing leg. On the very next exhalation as the arms lower into the internal, intertwined arm position of "Eagle," the knee rotates internally and the foot tucks outside or behind the calf of the standing leg. To reverse sides and balance your practice unilaterally (one-side at a time) be sure to repeat the flow for the same number of breaths while balancing on the right leg---3 to 5 full cycles of breath on each leg. The arm position for "Eagle Pose" while balancing on the right foot is to lower the left arm beneath the right, crossing at the elbows and the placing the fingers of the right hand on the palm of the left hand.
  
• Mentally---This balancing (in all senses of the word) vinyasa flow will require total concentration (called dharana) as you allow the movement of the breath to lead the changing of leg and arm positions. Experience the internal flow of energy as it rises upward in the lifting and opening action of "Tree Pose," while the sensation in "Eagle Pose" is one of lowering and closing the arms and legs in the internal rotation. Also practice coordinating the lifting of the pelvic floor muscles (called the mula bandha) and the abdominal locks (called the uddiyana bandha) with each inhalation to add steadiness to the shifting positions of arms and legs. With the mind focused on the smooth and even flow of each cycle of breath, resist the temptation to become emotionally or ego-involved by making judgments about your abilities. Focus your attention on the strength and sovereignty of your Creator. Remember that every time you practice will feel different, depending upon so many variables, such as your connection to God, your attitude, your level of concentration, your diet and sleep habits, etc. Simply enjoy the journey!
  
• Spiritually---To bring a spiritual dimension into this flow from "Tree Pose" to "Eagle Pose" and back again, I look to my omnipotent Creator for the strength of body and mind in all that I do, but especially when faced with challenges. There is no other reliable source of strength but "...the everlasting God, the Lord, the Creator of the ends of the earth fainteth not, neither is weary...." Before practicing this flow to develop balance while in motion, read Isaiah, Chapter 40, but especially the last half which acknowledges the mighty power of God.

"He giveth power to the faint; and them that have no might he increaseth strength. Even the youths shall faint and be weary, and the young men shall utterly fall; But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run and not be weary; and they shall walk and not faint." (Isaiah 40: 29-31, KJV)

Our mind is like an extremely powerful computer that can control the connection between muscles and nerves. In his book, Light on Yoga, B.K.S. Iyengar explains the mind-body connection by comparing it to the reins that can control the horses of desire. As far as I'm concerned, those reins have to be mighty strong! I cannot trust my body-mind connection alone, because "...even the youths shall faint and be weary, and the young men shall utterly fall." I need to depend upon a source of strength beyond my limited, human capabilities by "...waiting upon the Lord." May you find strength in your dependence upon the Lord as you practice "maintaining balance in motion." With love and prayers for your yoking experience, plf

Finding Balance in "Tree Pose"

Balance is an active verb. It is not a goal that, once reached, can be maintained statically, but requires continual adjustments. For example, when I celebrate a special occasion with friends by over-indulging in food, drink, and general partying, the following day I try to back off my intake of rich foods and I drink plenty of water to flush the toxins. Neither extreme can be considered balanced---the over-indulgence nor the abstinence---yet with minor adjustments in my daily lifestyle I do find moments of that elusive sensation called balance. There must be a standard or center from which to vary and realign. The key is not to over compensate in either direction.
The necessity to continually seek adjustments in order to find balance applies to standing in any position. Have you ever tried to stand perfectly still without moving one single muscle to adjust your alignment? Over adjusting in any direction results in the loss of that position. The same is true when seeking to balance on one foot, for example in the yoga position known as "Tree Pose," or vrksasana in Sanskrit. There's no magic involved, just awareness of where your body parts are in space and then making minor adjustments to maintain that position. The more often that these adjustments are practiced the more aware and adept you become at the art of regulating minor shifts in position to find balance. The connections between muscle and nerve can atrophy when they are not used, so it's time to start practicing your balance now. Any one of any age can practice balancing on one foot, but if you're concerned about falling be sure to practice this position near a wall, counter top, stable chair or any prop that will prevent a fall if you lose your balance.

• Physically---Begin "Tree Pose" (vrksasana) by standing firmly on both feet with the toes pointing straight ahead (second toe aligned with the shin bone) and the weight evenly distributed over all four corners of each foot. Check to make sure that the ribs are floating directly over the hips and the head is aligned between the shoulders, not leaning forward or backward. To relax the shoulders, inhale while lifting them up toward the ears, palms of the hands facing forward, and then with the exhalation relax and roll them down the back, tucking the bottom of the shoulder blades inward. On the next inhalation, slowly sweep the arms overhead while bending the right knee and rotating it to the right and away from center (external rotation.) Exhale while placing the hands on the hips and the right foot onto the inside of the left ankle, or the left calf, or upper inner thigh, but not the knee! The toes of the right foot are pointing straight down, and the foot is sealed into place by pressing it gently against the ankle, calf or inner thigh. Then relax the necks of the standing foot as you ground firmly into the floor and lift up through the crown of the head. When this position on one foot feels balanced and somewhat stable---the skeletal structure aligned in a plumb position, bone over bones---on an inhalation begin to slowly bring the hands to the "heart center" in prayer position (called anjali mudra) in preparation to raise the hands above the head like the branches of a tree. With each deep breath it may be necessary to make gentle and minor adjustments in alignment to center the body weight over all four corners of the standing foot. Find your center of gravity called hara.
  
• With each inhalation, ground the standing foot and lift up through the crown of the head to experience the rib cage lifting and opening, expanding three-dimensionally as you lift the internal pelvic floor and abdominal muscles ("root locks") for core support. During the exhalations press the tail bone down the back of the legs and find a place of ease without struggle as you continue to adjust and re-adjust skeletal alignment. If you sense a leaning to the outside of the foot, press into the big toe of that foot as you lift through the arch and attempt to maintain even grounding action on all four corners of the standing foot.
  
• Mentally---After 5-10 breaths of experiencing "balance" on the left foot, exhale onto both feet and inhale the left foot off of the floor to practice balance on the reverse side. Remember that each side will feel very different and each time you practice the experience will be different, so try to avoid any emotional responses such as frustration. Keep your mind focused and alert to minor shifts in skeletal alignment and position by being attentive to each deep breath as you ground the standing foot and lift through the crown of the head. Find an eye-level focal point to serve as a stable point of reference before shifting the gaze inward to your body sensations. If the attention wanders to judgmental thoughts of ego involvement, simply return to the breath and an outward focal point, or shift the attention to ground your thoughts in God's Word. Be confidant and willing to make minor adjustments that take you back to your center.
  
• Spiritually---In order to stand firm and balanced in any position we need a center, a standard, a place from which to begin and to continually return. For me, God's wisdom found in The Holy Bible is my center, my "true north." Each time I return to read from the Scriptures I'm nourished and grounded in Christ's life principles ("the law of the Lord") that keep me stable ("planted") and healthy ("nourished") and balanced. Be "...like a tree planted by the rivers of water" as you practice the ever-changing art of balance by standing firm and centered, remaining focused and nourished by God's unchanging Word:

"But his delight is in the law of the Lord; and in His law doth he meditate day and night. And he shall be like a tree planted by the rivers of water, that bringeth forth fruit in his season; his leaf shall not wither; and whatsoever he doeth shall prosper." (Psalms 1:2-3, KJV)

"R & R" in Five Minutes (or whatever time is available)

The next time you're feeling frazzled and need a quick but effective mood-lifter, check out from the day's activities for a brief (five minutes or more) yoga pose called Vipariti Karani, or "Legs-Up-the-Wall Pose." All you need is a blanket or large beach towel to use as a prop and a private space next to a blank wall on which to rest the weight of your legs. I've also used the arm-end of a couch, a counter with nothing in front of it, and even the sides or end of my bed. The position described below will leave you feeling rested, yet energized and refreshed to continue on with your day (or night) activities. We all need an occasional break from routine and responsibility, so if necessary, inform your children or significant other that you're taking a brief "time out!"
Before moving into the "Legs-Up-the-Wall" position, it would be helpful to prepare your prop by rolling a blanket or beach towel into a bolster that is approximately a yard long---at least the distance from the back of your head to the flat bone just above your tail bone, called the sacrum. This roll is then placed perpendicular and about a foot away from the wall, or whatever leg support you've decided to use. Turn off the cell phone and television, etc., take a deep cleansing breath and commit to letting everything wait until you've finished the time that you've allotted for "R & R."

• Physically---With the right side of the body about a foot from your "wall" or support, lower slowly to sit on the end of the bolster that is closest to the wall or support. Using the hands on either side of the body for support, bend the knees and carefully raise the right leg partially up onto your "wall" or support, and then lower one elbow at a time to the floor behind your torso. Now using the forearms and the left foot into the floor for support, carefully release the entire length of the spine along the bolster beginning at the base of the spine and finishing with the back of the head resting at the top of the bolster. The chin, chest, navel and pubic bone are now raised above the floor at the same level (about 3 or 5 inches depending upon the thickness of your rolled towel or blanket) with the shoulder blades on either side of the bolster. Once the spine is aligned straight along the entire length of the bolster with the head supported at the top and the sacrum at the bottom (toward the wall) the left leg may be slowly raised to join the right leg on the wall, bed, counter or whatever support is available. Don't be concerned with keeping the legs straight or engaging these muscles, but rather on allowing the "wall" to support all the weight of both legs. Finally, press gently into both wrists and forearms to lift the shoulders slightly off of the bolster and release from the top of the shoulders down onto the bolster, allowing the weight of the entire torso to open across the chest and abdomen. Remain as quiet and still in the physical body as possible, obeying the command, "Be still, and know that I am God...." (Psalm 46:10a, KJV)
  
• Mentally---To prevent the mind from leaving the body and time tripping into a past that can't be changed or future yet to come, practice conscious breathing through the nose only and attempting to make each breath deeper and smoother than the one before. Read last week's blog that describes "ujjayi pranayama" breathing techniques in order to achieve what medical studies have called "the relaxation response." As your busy mind remains connected (yoked) with your body, eventually the thoughts will slow enough to become aware of God's peaceful presence, which is always with us. If you notice your thoughts reliving the past or overplanning for an uncertain future, simply return the attention to the breath without an emotional response, such as annoyance or frustration. Make a mental note of where the mind seems to wander, but return again and again to each deep breath in, followed by a long and thorough sigh. With every exhalation experience a release as you imagine leaving each troubling thought at the feet of your Lord, and do not pick them up again!
• Spiritually---To complete the communication cycle in a personal relationship with God, spend the next five or more minutes alone with God, simply connecting to Him through the God-installed conscience that He placed within each of us. Allow Him to have your undivided attention. Focus completely on Jesus' invitation to us when he spoke the words, "Come unto me, all ye that labour and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart; and ye shall find rest unto your souls. For my yoke is easy, and my burden is light." (Matthew 11: 28-30, KJV)

Remember that even God rested! Read Genesis 2: 1-3 and allow yourself the healing time to "rest and relax" alone with your Creator. Nurture the personal relationship by giving God your undivided attention. Simply be present in each moment. Breathe. Enjoy. Let go. plf

"The Art of Restful Sleep"

If the current economic financial crisis has you stressed out, tossing and turning, unable to sleep at night, this week's blog just might help you fall into slumber so that you awaken refreshed and full of energy! It utilizes a scientifically proven breathing technique that results in a "relaxation response." for the body , mind and spirit.
First, try not to make these common mistakes before bedtime:

• Do not consume caffeinated food or drinks or eat a heavy meal within four hours of scheduled sleep.
• Avoid falling asleep on the couch or anywhere other than the bed to take "the edge" off of your body's need for restorative sleep.
• Avoid discussing or reading material that carries unpleasant memories or thoughts into the conscious mind.
• Bathe the body in warm water to relax muscles.
  
• If chronic physical pain prevents a restful sleep experience, consult a medical doctor immediately!
  

Do practice the following procedure for "conscious ujjayi pranayama" breathing after assuming a comfortable position in bed:

• Physically---First, establish a comfortable sleep posture such as the "Corpse Pose" that was described in the blog from the second week of January, that is unless you snore chronically! In fact, this breathing technique may actually help to prevent snoring once it becomes habitual because it is performed with the mouth closed at all times. Allow the tip of the tongue to rest softly on the upper palate behind the teeth, and soften the facial expression with the lips lightly closed in a slight smile at the corners of the mouth. Now take a deep cleansing breath, longer and slower than your normal rate by drawing the air (called prana) into the back of the throat. Then exhale with the mouth closed to make a quiet sighing sound. This soft sibilant sound occurs when the glottis in the back of the throat (the flap that closes the throat when you gargle) is used as a valve to control the air that flows both in and out as it passes through the vocal cords. Notice how the air feels cool as it enters the nostrils and yet warm and moist as it exits.
• Mentally---Now tune into the sound of each breath as it enters deeply into all four corners of each lung. Focus your attention on the sensation of expansion in the abdomen and ribs as the air flows upward and even opens the collar bones. Remain very still physically while consciously smoothing the sound of each healing breath as it enters the lungs three-dimensionally, expanding the ribcage up and down, and side to side, as well as front and back. Reminiscent of the sound of ocean waves, allow the wave of each breath to rhythmically rise and then peak before rolling over and dissipating into the next one, each breath smoother than the breath before. Consciously maintain an even rhythm for each cycle of breath by counting the number of seconds for each inhalation and match that number with each sighing exhalation. Take pleasure in your ability to control the depth and duration of each breath, deepening each inhalation as if it were a healing elixir of vitality. Now lengthen the duration and quality of each exhalation by consciously releasing all tension throughout the body.
  
• Begin the physical yielding process by mentally scanning the body for tension by first lifting the eyebrows on an inhalation and then relaxing them with a long sigh as the tiny muscles across the brow begin to soften and expand. Consciously release the weight of your neck and shoulders into the bed on the next exhalation. Continue to scan for tight areas with each cycle of breath and give the muscles permission to relax, letting go of all toxic thoughts along with the carbon dioxide during each "out breath." Anytime the mind wanders out of the present moment, gently bring it back to the rhythm of each breath without judgment or an emotional response, such as annoyance or frustration. Returning again and again to the breath will prevent the mind from troubling thoughts that create tension and prevent the release of sleep.
• Spiritually---As you practice conscious breathing techniques, remember the source of every breath is from your loving Creator, who is in control and sovereign over all. Try counting your breaths and your blessings instead of sheep. As you practice releasing each breath on the physical level remind yourself to "Let go and let God," practicing the spiritual art of surrender to a loving God, whom you can trust. He may not give you all your "wants" but He will supply all of your needs, as the apostle Paul wrote to the church in Philippi: "My God shall supply all your need according to His riches in glory by Christ Jesus." (Philippians 4:19, KJV)

It may take several nights or even weeks of practicing "conscious ujjayi breathing" with a grateful, trusting heart before it becomes habitual, but this breathing practice (pranayama in Sanskrit) will certainly never harm you. Prayerfully, with practiced awareness and patience your sleep will become sweet and refreshing. May it be so.... plf
"When thou liest down, thou shalt not be afraid; yea, thou shalt lie down, and thy sleep shall be sweet." (Proverbs 3:24, KJV)

Standing Straddle with Spinal Flexion Twists

In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath. Although this position is safe for prenatal students, reduce the number of breaths to one or two in each phase in order to limit the amount of time in a forward bend.

A flexible spine may help to increase the quality of life and prolong the negative effects of aging. There are 31 pairs of spinal nerves that exit from the spinal cord and carry vital signals to and from the brain. Any blockage caused by pinched nerves will impede the free flow of energy and these signals to and from the brain, and therefore prevent communication with all organs throughout the body. If time permits it would be beneficial to warm up with the last two positions described in the two previous posts---the unilateral "One-Leg Twist" positions followed by "Lying-down Eagle Pose" on each side. After five to ten minutes of deep breathing in these positions to release muscle tension along both sides of the spinal column, begin this week's position, "Standing Straddle with Revolved Spinal Twists" (Parivtta Pasarita Padottanasana in Sanskrit) with the intention to continue increasing length and flexibility in the spine. This increased flexion will allow for a faster, more fluid swing of golf clubs or a baseball bat, so get practicing!

• Physically---Standing tall at the top of the mat with feet hip width apart and the arms resting beside the hips (palms facing forward to prevent slumping shoulders) begin by sweeping the arms upward over the head on a long and deep inhalation while extending up through the crown of the head and lifting the pelvic floor and abdominal muscles. Begin to slightly bend the knees as the exhalation begins, and then slowly step the right foot out toward the back of the mat as the left foot pivots toward the right side of the mat. As the arms lower to shoulder height with the palms facing upward, the wrists will align directly over the toes, which are pointing straight ahead (toward the right, long side of the mat.)
  
• Inhaling, sweep the hands and the gaze back up to meet above the head while lifting the thigh muscles and kneecaps, hugging the muscles onto the bones for skeletal support. With the "root locks" around the core engaged at the top of the inhalation, slowly exhale while lowering the hands onto the hips (fingers forward) and bend forward to encourage the forward tilt of the pelvic basin by lifting the tail bone up and away from the heart. Inhale and pivot the toes slightly toward one another, and exhale to press into the big toes and lift through the inner arches, creating an internal spiral (toward the center) or rotation of the thighs. Remain in this "Standing Straddle Split" (Pasarita Padottanasana) with a forward bend for 3-5 breaths allowing the weight of the head (13-15 pounds) to gently draw the torso downward between the thighs while extending down through the crown of the head. Gaze softly toward the navel.
  
• While inhaling, release the hands from the hips to interlace the fingers over the back in a "Forward Fold" with a "Chest Expansion" for 3-5 breaths.
  
• When you're ready to begin the "Standing Straddle Twist" to the right, keep the right hand stretching up toward the ceiling with the pelvic floor and abdominals engaged, and then exhale the left hand on top of the right foot and shift the gaze from the navel over the right shoulder to the right thumb. Remain in this spinal twist to the right for 3-5 breaths, making effort to reach the right "active hand" higher during each inhalation, and then relaxing the torso toward the right inner thigh during each exhalation.
• To switch the twist to the left side, exhale the right hand down onto the top of the left foot, and then inhale the left hand directly over the left shoulder with the gaze following up to the left thumb. Remain in the twist to the left for 3-5 breaths before switching sides again.
  
• In order to warm the muscles along the spine and increase the flow of body fluids to massage the spinal discs, slowly switch the left hand back onto the right foot while exhaling, and then extend the right hand up over the right shoulder while inhaling. Continue to swing or slowly twist back and forth from right to left foot, moving slowly with the breath, back and forth in these "Standing Straddle with Spinal Flexion Twists," keeping both feet firmly grounded into the mat for stability.
  

• Mentally---During all breath-synchronized movements, called vinyasa flow, keep the mind occupied in the present moment by inhaling into each stretch and then releasing tension at the end of each exhalation. Pay close attention to the resistance in connective tissue and muscles by moving slowly and mindfully into each body sensation to the place of maximum sensation before pain. Actively send the breath to any areas where tension is experienced. While bending forward, focus the attention on tipping the hips forward and lifting the tail bone upward to maintain the integrity of the concave lower back. "Standing Straddle Split with a Forward Bend" also extends and develops the hamstrings at the back of the thighs and the inner abductor muscles. While switching back and forth from right to left in a move that mimics the swing of the golf club or a baseball bat, pay close attention to the grounding action by pressing into the inner feet and big toes to emphasize the internal rotation of the thighs.

• Spiritually---To add a spiritual spin on all standing postures, but especially these "Spinal Flexion Twists," the feet must be grounded firmly with muscles hugging bones in order to prevent losing the firm foundation from which to twist. On a spiritual level, having a firm foundation is vital to remaining faithful to God's purposes for our life. For the Christian walk, we are to be grounded in the inspired Word of God, found in the Bible. As the apostle Paul reminded the early church in Colossus: " If ye continue in the faith grounded and settled, and be not moved away from the hope of the gospel, which ye have heard, and which was preached to every creature which is under heaven...." (Colossians 1:23, KJV)

I pray daily for all my registered "followers"...that your faith may not waver or suffer from doubts, disobedience or the distractions that the world is continually presenting in so many creative venues. I also want to encourage all readers of my blog to register by clicking on "Follow this blog" in the right hand margin so that I may add you to my daily prayers. Please feel free to "comment" on each blog or email requests to me. May God keep you strong and faithful in His loving care....plf

Internal Hip Rotation (continued for golfers)

Contraindications: Again, those with herniated discs or chronic back pain should consult a doctor for permission before attempting these positions. Also, prenatal students should not spend any extended period of time (more than a few seconds) lying on the back or performing deep twists such as described in this week's post. [If requested by a "follower," I will post the instructions for safe and gentle prenatal twists in the future.]

In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath.

This week's pose, "Lying-Down Eagle Pose" (Supta Garudasana in Sanskrit,) emphasizes internal hip rotation and is intended to help all golfers who want to increase the power in their drive by improving flexibility in the spine. With the "Match Play Championship" in full swing (...couldn't resist the pun!) and the "Masters" coming up, try practicing last week's post describing a "Lying-down Twist" before this week's "Internal Hip Rotation" at least every other day and watch your drives sail twenty to thirty yards longer. (My husband suggested that you send me money if this actually works! Just kidding. He's the comedian in the family.)
Carefully read and visualize this internal hip rotation before attempting to add it to last week's twisting posture. While lying on the floor or a very firm, but padded surface, as you practice the "One-Leg Lying-Down Twist" (sometimes referred to as a "Windshield Wiper") that is described in last week's post continue to deepen the internal rotation (toward the center) of each hip unilaterally (one side at a time.) Please proceed with caution and mindful awareness of every body sensation.

• Physically---While the right foot is resting just above the left knee of a straight leg and stabilized in a twist to the left side of the torso (with the pelvic floor and abdominals engaged to protect the sacroiliac joint), slowly slip the outer right toes of a flexed foot under the outer left knee during an exhalation. Then while drawing in a deep, three-dimensional breath, roll onto the back and bring both arms overhead with the palms facing upward. Draw up the pelvic floor and abdominal muscles at the top of the inhalation and press the sacrum (the flat, triangular-shaped bone just above the tail bone) into the floor, but not the back of the waist (the lumbar back.) Then exhale the arms up and over the torso, crossing the right elbow under the left and placing the backs of the hands together and bringing them to rest on the forehead. Some students without prior shoulder injuries may be able to intertwine the wrists and place the fingers of the lower right hand into the palm of the upper left hand. To deepen the internal rotation of the hips, proceed by slowly sliding the outer edge of the right foot down and under the outer left leg with each exhalation. During the last 3-5 breaths slip the outer right flexed foot just under the outer left flexed foot and straighten both legs during exhalations while rotating them internally toward one another. If this progression creates any discomfort in the lower back or a sensation close to pain, slowly come out of "Lying-down Eagle Pose" immediately by inhaling both knees toward the chest. Then exhale the left foot onto the right extended leg to cautiously repeat the instructions on the opposite side. Unilateral yoga poses help us to discover which side of the body has problems or issues, and this knowledge can be the beginning of a healing process.
  
• Mentally---Mindfully remain in each variation of this internal hip rotation for a minimum of two breaths at each "station," paying close attention to the rhythm of the breath and the body sensations around tissue that surrounds the sacrum just above the tail bone called the sacroiliac joint. Practice truthfulness (satya) by accepting your limitations and recognize the place of maximum sensation before pain. In order to avoid injury, never attempt to deepen a pose before the body is physically prepared and ready.
• Spiritually--- It has been said that "the road to hell is paved with good intentions." When practicing all twisting yoga positions with a spiritual intention, it's helpful to remember the physical struggles that even the apostle Paul had with his own double-mindedness. He expressed this battle of the will so clearly in his letter to the church in Rome: "For the good that I would I do not; but the evil which I would not, that I do....Who shall deliver me from the body of this death? I thank God through Jesus Christ our Lord. So then with the mind I myself serve the law of God; but with the flesh the law of sin." (Romans 7: 19, 24-25, KJV)

When trying to chase darkness from a space, willing it to leave is an exercise in futility. But bring a candle into the room and the darkness is gone. So when attempting to will something negative out of your life, try the method of replacing it with something positive. A spiritual yoga practice of twisting positions can strengthen more than your golf swing. Swing loose! Namaste, plf