Yoga with a Christian Twist

Monday, June 1, 2009

More on Hero Worship

Transition #1 to elbows

Transition #2 to crown of head

These thoughts are an addendum to last week's blog on the subject of heroes. Of course there are human beings whom I admire for one reason or another, but I don't expect them to be absolutely perfect. Each of us has been given specific gifts that can allow us to become exceptional in those gifted areas, such as the contemporary female vocalist, Celine Dion, or the seventeenth century violin craftsman, Antonio Stradivari. I admire their work and recognize it as a gift from God (Romans 12:6 and I Peter 4:10), but I do not worship them as heroes or expect perfection in all areas of their lives. Why? If we're being completely honest we'll admit that we are all flawed human beings who are subject to failures. Even our American Olympic hero with his record-breaking eight gold medals in 2008 has fallen from grace with the YouTube posting of a photo revealing Michael Phelps smoking marijuana. Disappointment due to unrealistic expectations seems inevitable, so I've learned to place my complete trust in the only perfect being who has a perfect record---Jesus Christ. This is the real reason that I acknowledge Christ as the only true hero who is worthy of worship.
When studying yoga postures and philosophy beware of placing any teacher on a pedestal of perfection that can never be maintained. Rather than judging harshly, appreciate your teachers for their strengths and accept their faults as human. Practice focusing on what is good and right in all people without setting them up in a place of high esteem that borders on worship. Develop realistic expectations of yourself and others, especially when attempting challenging yoga postures like "Lying-Down Hero Pose," also called Supta Virasana. Many positions require strength or flexibility that can only be attained through regular practice over a long period of time. Don't try to be a "yoga hero!" Move into "Lying-Down Hero Pose" gradually and respectfully with mindful awareness of your present limitations. Remember that your body is constantly changing....

Physically---The position of "Lying-Down Hero" is an intense stretch of the quadriceps that can be practiced anytime throughout the day to counteract the long periods of time spent in seated positions because it helps to lengthen the range of motion across the front of the body. Begin to deepen the stretch across the front of both thighs (the quadricep muscles) by exhaling slowly onto one knee at a time with the thighs rotating internally (toward the center.) Remember to use a folded blanket, towel, or even a gardening pad to protect sensitive knees, and never force the body into a posture that creates pain anywhere. Remain on the knees with the toes pointed backward and the inner knees touching for 3-5 breaths while pressing the heels of the hands into the tail bone to encourage a down and forward reverse (or backward) tilt of the pelvis to prepare for this back-bending position. On an exhalation slowly release the hips down between the feet as the arms lower and press the heels of the hands into the tops of the big toes with the thumbs pointing outward. Ground the sit bones at the base of the hips to maintain an extended spine. Inhale and lift the arms straight overhead again while lengthening through the spine, and then slowly exhale one elbow at a time directly beneath the shoulders. (See the first transition photo.) Remain in this transitional backbend for 3-5 deep breaths with the ribs expanding three-dimensionally on each inhalation and the tail bone pressing down toward the knees on each exhalation. Allow the shoulders to relax and roll down the back and away from the ears as each exhalation releases tension across the thighs and hips.
For those who have tight thighs and/or hips this may be as deep as you want to take this posture until the quadriceps have lengthened and relaxed over a period of time with regular practice (abhyasa.) In order to continue the deepening of the front body stretch, use each exhalation to release the crown of the head to the floor first, (See the second transition photo.) and then gradually rest the back of the head, and finally surrender the back onto the floor. Remain in each of these stages for at least three full and deep breaths, allowing the breath to take your body into a place of relaxation. Finally, IF the front of the body has relaxed sufficiently inhale both arms overhead as the tail bone presses down toward the knees and relax with the palms of the hands facing upward for several minutes. IF this "Lying-Down Hero" becomes comfortable over an extended period of practicing regularly, the elbows may bend to allow the hands to wrap around the opposite elbow for the most intense stretch to be described in next week's blog.
Mentally---Because "Lying-Down Hero" is such a rigorous and intense stretch across the entire front of the body, it is absolutely crucial for the mind to be present in the body during each of the transitional phases that lead to the full version of Supta Virasana. The most valuable aid in deepening any yoga posture is to use the breath organically. That is, breathe deeply into the opening stretch to a place referred to as the "edge" or place of maximum resistance before pain, and then exhale thoroughly to release tension at that edge and relax there. It's helpful to count seconds in order to lengthen the duration of both the inhalations and exhalations until they are equal in time. So if the inhalation lasts to the count of 4 or 5, the exhalations should match that amount of time. This practice also helps to keep the mind from wandering outside of the body into a past or future time by keeping it occupied on each present breath. It's also crucial to practice truthfulness (satya) while in each phase so that the ego does not tempt the body to go deeper than it's ready to go.
Spiritually---"Lying-Down Hero Pose" can become a wonderful spiritual reminder of the vulnerability of placing others or yourself in such high esteem that involves all the emotional entanglement of hero or idol worship. Bare your throat and yourself to God alone.

"For who in the heaven can be compared unto the Lord? Who among the sons of the mighty can be likened unto the Lord? (Psalms 89:6, KJV)

"Confounded be all they that serve graven images, that boast themselves of idols; worship Him all ye gods....for thou, Lord, art high above all the earth; Thou are exalted far above all gods." (Psalms 97:7)

Wednesday, May 27, 2009

Who is Your Hero?

"Hero Pose" or Virasana

Have you ever thought about who is worthy of being called your hero? I'm tempted to name my 86-year-old mother as my only human hero because of the strength and courage that she derives from her daily walk with the Lord. This unbroken fellowship with God keeps her contented to live alone in an apartment while facing chronic and debilitating back pain, among other things that I'm sure she doesn't share with any of her four children. And yet she has her irksome moments because she is, after-all, only human. Therefore, I choose Jesus Christ as my only true hero because of His unfailing, unflinching love, faith, strength and courage when faced with criticism, rejection, humiliation and finally death on a cross---all with the sole intent to save you and me the proper judgment of eternal separation from God. When I practice the yoga position called "Hero Pose" (Virasana in Sanskrit) I try to focus my attention on my one and only true hero, who died in my place in order to provide me with access to the Creator and God of the universe---Jesus Christ of Nazareth.

Is.there anyone else in your life who is worthy of worship---who always exhibits love, strength and courage, who always does only what is right in all circumstances, and who always has your best interests for the future in mind? Think about that when practicing "Hero Pose."

Physically---Begin "Hero Pose" on the knees with the thighs rotating internally and both inner knees touching. Align the head and shoulders directly over the hips, and the tops of both feet pressing into the floor and pointing directly behind you. Rest the hands lightly at the heart center in prayer position (anjali mudra) to take several slow and smooth deep breaths through the nose only. If this position is uncomfortable, use a rolled blanket or towel for protection under the ankles and only remain for as many breaths as possible without experiencing the distraction of pain. Never take your body where it is not ready to go! "Hero Pose" is one of four very practical positions that can assumed for prayer and meditation, and is safe for prenatal students. It's also one of the few postures (asanas) that can be practiced after a full meal, at any time of day.
With an inhalation lift the pelvic floor and abdominal muscles for core support while stretching the arms and gaze directly overhead as the fingers interlace above the head. Roll the palms of the hands upward and press into the hands while pressing the tail bone down toward the floor for several breaths to lengthen and prepare the spine. Exhale while releasing the hips onto the floor between the feet (OR onto a block or pillow) with the knees pointing internally toward one another and the toes pointing straight toward the back of the mat. Remain here for several deep breaths with the arms above the head to lengthen the spine by extending through the crown of the head and pressing through straightened arms and interlaced fingers as the tail bone presses downward. Then on an inhalation raise up slightly onto the outer calves and exhale to release the interlaced fingers and lower the hands onto the calves to iron the muscles outward from behind the upper thighs. Now place the back of each wrist onto its respective knee for several deep and mindful breaths. With each breath out, ground the weight of the upper body onto the sit bones at the base of the hips while pressing the tail bone down and back into the floor. If the tops of the thighs are too tight or stiff to sit comfortably between the feet, sit on a block or pillow until the quadriceps on the top of each thigh begin to relax and this prop can then be removed.
On a long and slow exhalation release the palm of each hand to rest on the sole of each foot with the thumbs pointing outward as the torso is slowly released toward the upper thighs in a forward bend with the tail bone drawing away from the head. Attempt to maintain the integrity of the lower back by keeping a concave curve or slight hollow in the lumbar back. Only move to the place of maximum resistance before pain in this forward fold and relax at this "edge" before attempting to deepen the position with each breath. This is called breathing organically because the breath into the body is used to stretch and extend into any perceived muscle or joint resistance, and then the breath out of the body is used to let go of tension and relax at this "edge."
To continue the release of tight thighs, knees, ankles and lower back muscles read next week's blog for a description of "Lying Down Hero" or supta virasana. For now simply breathe into the resistance and enjoy the gentle stretch across the lower back, thighs, ankles and toes!
Mentally---According to B.K.S. Iyengar in his text entitled Light on Yoga, the "Hero" position was designed to relieve rheumatic pains in the knees and the discomfort of gout, while helping to stretch the ankles and feet to improve weakened arches of flat feet This, however, occurs over a long period of time with regular mindful practice of "Hero Pose" by allowing each breath to lead to a new "edge" in the stretches across the tops of the thighs, ankles, and toes. Never force or push the body into any position before it is ready. Back off immediately when pain is experienced anywhere in the body. Since no teacher can be inside the head or body of the student, it is the student's sole responsibility to practice mindfully with awareness of all body sensations, including the breathing patterns!
Spiritually---To bring a spiritual dimension to the practice of "Hero Pose" with each exhalation, along with tension I have been trying to release any excessive admiration or reverence for any person other than Jesus. No human role model can ever measure up to the standard of perfection set by Jesus Christ while he walked the earth in a human body. I have also discovered the freedom that comes from releasing my own feeble attempts to be a "hero" in the eyes of my family members. I'm attempting to leave that role for God alone! My goal in meditating is to spend significant, quality time alone with my very worthy hero as I attempt to remain yoked with Him in order to hear His voice. May we never stop practicing!

"For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us." (Romans 8: 18, KJV)

Tuesday, May 19, 2009

Hip-and-Heart-Opening with "Gate Pose"

In order to open a "door of opportunity," a gate, anything---even the hips or the heart---it helps to seek the opening with a strong desire and determination. Enter...the will and a powerful thing called hope. With age I'm noticing that my hips seem to be losing flexibility rather than opening more freely. Even though I practice hip-opening yoga postures every morning I can barely hold my ground. It's only my determination not to go backward that keeps me practicing with the hope that I will experience a slight loosening as I gently attempt to release my tight hip-flexors and shoulder joints.
One of the positions that I have found extremely helpful to open and externally rotate the hips (away from center) is called "Gate Pose" or Parighasana. This position stretches the pelvic and abdominal region one side at a time (unilaterally) to tone the muscles, connective tissue, organs and skin. With regular practice and awareness of alignment "Gate Pose" also helps to open the rib cage, shoulders and vertebral discs one side at a time. It can also provide relief for a stiff back.

Physically---Transition into "Gate Pose" by lowering onto the hands and knees in a "Four-Post" position, with the knees aligned directly under the hips and the heels of the hands directly under the shoulders, fingers spread wide and pointing forward. Since the knees will bear the upper body weight in "Gate Pose" it may be necessary to place a folded blanket or towel under them for padding and protection. It's also advisable to warm the muscles and connective tissue with several complete rounds of "Surynamaskara A" described in the past three weeks' blogs, OR flow back and forth in several rounds of the spinal warm-ups known as "Cat and Cow Stretches" that were explained in a January blog. From the "Four-Post" position inhale and lift the tail bone in a forward tilt while tucking the toes directly under the heels and looking upward into the "Cat Stretch." As you exhale draw up the pelvic floor and abdominal muscles to support the lower back and roll the torso from the base of the spine into an upright position on the knees. With the creases of the elbows still facing forward slide the heels of the hands to the lower back and press the tail bone down and forward in a reverse tilt of the pelvic basin. This helps to prepare the pelvis as the right hip opens externally.
Begin to move into "Gate Pose" with an inhalation as both the arms and the gaze raise above the head in an "Upward Salute" and the right heel slides out to the right of the body directly in line with the left knee. Lift the pelvic floor and abdominal muscles while pressing the tail bone down and forward as the back of the right hand slowly lowers onto the right knee cap on an exhalation and the left arm follows with the upper left arm resting on the left ear. Cautiously continue to deepen this release of the right hip for five or six full and deep breaths by sliding the back of the right wrist and forearm further down the right shin bone on each exhalation. On each inhalation move carefully into the resistance of the stretch along the left lateral body by lowering the right side toward the right leg and look up toward the left thumb.
To reverse sides inhale while engaging the pelvic floor and abdominals to provide support for the lower back, and return back to the center in an "Upward Salute" while the right knee returns under the right hip. To open the left hip and right side body, exhale the left leg to the left pressing the left heel away but in line with the right knee, and then slide the back of the left hand and forearm down the left shin. With each inhalation attempt to stretch the right arm straight and over the right ear and lower the left side of the body toward the left leg on each exhalation. For the maximum physical benefit in "Gate Pose" maintain a slight reverse tilt in the pelvic basin by continually pressing the tail bone down and forward, and lift and extend the spine on each inhalation so that the upper body elongates laterally over the extended leg.
Mentally---Remember to breathe deeply with gratitude as you draw in the "breath of life" to open and expand not only each hip, but your heart and your attitude. Prevent the mind from wishing the body out of this stretching posture by focusing the attention on a release of tension in the hips and side body as each stretching sensation is experienced fully. Once you've reached your "edge"---a place of maximum sensation before pain---commit to remaining at your edge on each side to give the body and mind time to adjust and surrender all emotional responses and any resistance to the position.
Spiritually---It can be a challenge to open a gate that is stubborn or stuck. We've all heard "Where there is a will, there is a way," but Thomas S. Szasz comments on this proverb in his 1973 book, The Second Sin, "... Not entirely true, but it is true that where there is no will, there is no way." And so I continue to will my hips to open up in "Gate Pose." I continually seek to practice uncomfortable "hip-openers" in the hope that at least I'm slowing down the aging process of my shrinking range of motion. Yet more importantly, I continue to spend time alone with my God, seeking to yoke with Him and become more aware of His guiding presence as He leads me through the often rough pathways of life. If you too want to open your hips and your heart, practice "Gate Pose" faithfully and mindfully while remembering the spiritual truth found in the wise words from "The Old Testament" leader, Moses: "But if from thence thou shalt seek the Lord thy God, thou shalt find Him, if thou seek him with all thy heart and with all thy soul." (Deuteronomy 4:29, KJV)

Jesus himself encourages us to have the will to "...seek...and knock" if we truly desire to find God. "And I say unto you, Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you. For every one that asketh receiveth and he that seeketh findeth; and to him that knocketh it shall be opened." (Luke 11: 9-10, KJV)

I pray that each of you who read these weekly blogs have the strong desire, determination and the will to continue to ask, seek and knock. Never give up or lose hope! plf

Monday, May 11, 2009

Completing the Flow called "Suryanamaskara A"

"Taking Flight" (most difficult transition)

"Landing in Upward-Facing Forward Fold" #9 (same as # 4)

"Forward Fold" #10 (same as #3)


"Upward Salute" #11			(also #2)

"Mountain Pose" #12 (same as #1)

Have you ever found yourself in the middle of something and wondered if you could ever summon the energy to finish? This just might happen if you're not breathing deeply and rhythmically enough during the project, or even during the practice of the vinyasa flow series called "Suryanamaskara A." Although we can live for days without food and water, we certainly need a constant supply of the energy found in each "breath of life." Therefore, if you're ever stuck in the middle of anything, but especially the suryanamaskaras, in order to get unstuck take a full and deep breath to move forward.

Physically---In order to transition the feet to the top of the mat from "Downward-Facing Dog" the developmental step OR jump requires forward flowing energy. Looking in the direction that you choose to move, inhale deeply and lift the gaze to your right thumb (OR the space between your hands) while drawing up your pelvic floor and abdominal muscles (called the mula bandha and uddiyana bandha) to provide support for the body weight. Then exhale while dropping the left knee to the mat and lunging the right foot forward (OR while jumping both feet forward) as the right hand rolls forward. Then push off of the back left toes to bring that foot forward to the top of the mat. Beginners will find releasing the opposite knee to the mat one of the easiest methods to transition forward, or even using a hand behind the knee to help when lifting the weight of the lunging leg. This transition of the feet to where the hands were in "Down Dog" is physically one of the most difficult undertakings in any vinyasa flow series, so there are many methods that require varying degrees of core strength to accomplish this shift of body weight. The most challenging propulsion forward that's used in the "power yoga" style (also called ashtanga yoga or astanga) requires "taking flight" by lifting the hips over the hands and actually jumping both feet forward to land between the hands at the top of the mat. Remember that yoga practice is a physical journey, as well as a mental and spiritual one that evolves with constant practice (abhyasa.) For now, your physical task is to simply arrive at the top of the mat where the hands had been, using whatever method can get you there in one breath, but keep practicing the use of those "root locks" to develop physical core strength.
Once both feet are firmly planted back at the top of the mat with the gaze facing outward, or at the center of the forehead in "third eye" drishti called naitrayoh ma dyai, you have returned to the familiar fourth position in this flow called "Upward-Facing Forward Fold" or Urdhva Uttanasana. This ninth position (same as #4) is repeated as it stretches the hamstrings and the spine by pressing the hands into shins OR the floor beside the feet. Inhale more energy deeply into the body while lifting the tail bone and looking out toward the Source of every breath with gratitude and a long and extended spine.
Exhale and release back into the tenth position, which is a full "Standing Forward Fold" called Uttanasana (same as #3) with the weight evenly distributed over all four corners of each foot placed hip-width apart (OR wider for prenatal.) Although this is exactly the same as the third position in this "Meditation in Motion" hopefully the hands have moved further down the legs OR onto the floor as a result of the continual heat-building movement that relaxes and lengthens the muscles.
Be sure to lift the internal "locks" or bandhas (pelvic floor and abdominals) that help to seal the energy within the physical body before inhaling up in a reverse swan-dive back to "Standing Upward-Facing Salute" called Urdhva Hastasana (the same as the second position in this flow.) In this eleventh posture, ground both feet hip-width apart (OR wider for prenatal), and then stretch and spread the fingers widely apart while looking up at the thumbs to complete the deep inhalation.
Slowly exhale the hands together in prayer position (anjali mudra) as they lower back to position twelve---the heart of this "Meditation in Motion" called "Mountain Pose" called Tadasana, which is the same as the first position. Bring the ankles back together and zip the legs together from the bottom upward, as was done in the first position.
Mentally---Occasionally while practicing "Surynamaskara A" the energy will rise and everything will flow together so beautifully with your movements and breath so fully synchronized that you won't want to stop after completing just one set of the twelve positions. If these sensations of lightness and vitality should occur in the physical body, please try to control the mind by simply progressing through the flow again into positions one through twelve for at least five repetitions! Notice the energy and heat that builds naturally throughout the body by breathing with the mouth closed. Convince the mind to continue the flow by remembering that heat energy burn toxins and calories, Yeah! Warning: Prenatal students, or those with hypertension (high blood pressure) should not raise the heart rate or internal fires to an uncomfortable level. Be sure to rest in "Child's Pose" (described in a January blog) OR "Downward-Facing Dog" if the breathing becomes short and shallow or irregular. Remember to honor your body as "the temple of The Holy Spirit."
Spiritually---References to "finish the race" are found throughout The New Testament of The Bible. With a determination to practice perseverance in the physical aspects of a daily yoga practice we can develop the spiritual steadfastness that is required for committed service to God. The spiritual benefits of completing a task involve obedience. If we were led to perform a certain task, we certainly aren't intended to quit in the middle before the mission is complete. The infinitely wise words of Jesus on the subject of finishing are recorded by his disciple, Luke:

"For which of you intending to build a tower, sitteth not down first, and counteth the cost, whether he have sufficient to finish it?" (Luke 14:28, KJV)

And the apostle Paul also declares his determination and steadfast intention to finish the course of his ministry with joy:
"But none of these things move me, neither count I my life dear unto myself, so that I might finish my course with joy and the ministry;, which I have received of the Lord Jesus to testify the gospel of the grace of God." (Acts 20: 24, KJV)

May your intention be to finish each "Salutation to the Son" as a "Meditation in Motion!" Breathe it! plf

Monday, May 4, 2009

"Leaner Muscles in the Middle"

"Plank Pose" #5

"Four-Limb Pose" #6
or Chaturanga Dandasana

"Upward-Facing Dog" #7
or Urdhva Mukha Svanasana

"Downward-Facing Dog" #8
or Adho Mukha Svanasana

Last week's blog described the first four positions that comprise the vinyasa flow series known as "Salutations to the Son" or Suryanamaskara A. This week we'll focus on the four positions in the middle of this "Meditation in Motion" which, if practiced repeatedly, will strengthen and lengthen the core muscles that help to support the spine. There are several variations in this rigorous portion of the flow, so it's up to each individual to respect his/her present physical condition to determine which version is applicable for the moment. Read through the choices before deciding with acceptance and truthfulness (sataya) which of the variations (if any) will be appropriate to practice in this present moment. Enjoy the upward flow of movement and breath and energy and life!

Physically---Remember to begin by standing in "Mountain Pose" described in previous blogs, and then saluting "our known God" with a deep inhalation as arms extend straight up toward the sky. We then step the feet hip-width apart and bow down to our worthy Creator as we exhale our own unworthiness, and then look out again in an "Upward-Facing Forward Fold" to seek strength and guidance for the upcoming rigorous portion of our meditation as we " ...live and breathe and have our being in Him."
With the hands actively pressing into the floor in front of, beside OR behind the feet (the first decision to be made based upon a truthful assessment) bend the knees and step one foot at a time to the back of the mat during an exhalation, OR jump lightly to the back of the mat. The third decision is whether to step back into a fifth position of "Downward-Facing Dog" OR "Plank Pose," which requires that the pelvic floor and abdominal locks, as well as leg muscles be engaged for core support in this straight-as-a-board position. If "Plank" is your choice for the fifth position, the heels of the hands are aligned directly under the shoulders with fingers spread widely and pointing forward, and the toes are aligned directly under the heels of each foot, with most of the weight pressing into the pads of the big toes.
Prenatal students, as well as those with other physical limitations, should step back into the less strenuous fifth position of "Downward-Facing Dog" (rather than "Plank Pose") to prevent abdominal strain. This posture resembles an inverted V-shape with the tail bone extending up in a forward (anterior) tilt of the pelvic basin. The hands are actively spread in a starfish shape, middle fingers aligned to intersect the elbow creases, and the feet are hip-width apart with the second toe of each foot aligned to intersect the shin bone and kneecap. The knees may be very slightly bent at first, and the heels of the feet may not be pressing into the floor if the back of the thighs (hamstrings) feel tight or strained. The gaze is back toward the big toes to allow the weight of the head to gradually release toward the floor.
To transition to a sixth position on an exhalation the gaze shifts to the thumbs as the elbows bend with the creases facing forward and the torso moves slowly forward. First the knees are lowered to the floor, with the tummy lightly brushing the floor only during the first two trimesters. Those who are not prenatal may lower all the way down onto the thighs and then stomach to inhale into a seventh position as they look upward in "Cobra Pose," pressing the tail bone down and forward in a reverse (posterior) tilt of the pelvic basin. Prenatal students who desire a bit of a challenge may inhale and lift both feet up toward the buttocks while looking up toward the Creator of all life in an easier, modified version of "Cobra Pose" for their seventh position. This gentle backward bend should be done carefully with mindful awareness as the tail bone presses down and forward to gently stretch the front of the thighs (quadriceps) and the groin during the inhalation.
The most challenging version of the sixth position in the suryanamaskaras incorporates a four-limb (chaturanga) position known as Chaturanga Dandasana. This posture requires that the entire body weight be supported only by two arms bent at right angles and by the big toes of each foot---in other words, only four limbs. This lowering from "Plank Pose" into "Chaturanga" during an exhale is accomplished with practice by engaging the pelvic floor and abdominal muscles to help support the weight of the core as it presses into the heels of the hands and the pads of all ten fingers, with the elbows pointing back and aligned alongside the ribs. The leg muscles are actively engaged to support the weight of both legs which are pressing back into the heels of both feet and then into the big toes.
To inhale into the most difficult seventh position (which is skipped for most prenatal students) called "Upward-Facing Dog" (Urdhva Mukha Svanasana) the hips lift very slightly to roll the weight forward onto the tops of only the big toes to avoid a sickling action at the ankles. Then the hips are drawn forward as the inhalation deepens, and the chest lifts and expands three-dimensionally, and the gaze shifts up toward our source of strength with the spine extending in an open and graceful arc. Again, no part of the legs is in contact with the floor except the hands and the top of the big toes.
Then all students exhale back into the eighth position in this vinyasa flow called "Downward-Facing Dog" (Adho Mukha Svanasana), which was described as an optional fifth position for those with physical limitations. The gaze again reverts back toward the big toes so that the neck (cervical spine) is alternating between looking upward and backward to massage the spinal discs in this energizing flow.
The four positions in the middle portion of "Salutations to the Son" may be repeated and synchronized with the breath in order to develop "leaner muscles in the middle:"

Inhale forward into "Plank" OR on the knees prenatal modification;
Exhale to lower into "Chaturanga Dandasana" OR the prenatal version forward on the hands and knees;
Inhale into "Upward-Facing Dog" OR "Cobra Pose" OR the prenatal version of a slight backbend;
Exhale back into "Downward-Facing Dog Pose," and repeat OR not!

Mentally---At first, this vinyasa flow requires great concentration in order to coordinate each transitional movement with only one part of the breath, so the mind might not be tempted to wander away from the body. Once the movements and breathing become somewhat rote or more automatic, be careful to stay present mentally with each breath and body sensation, never pushing the body past "your personal edge" into pain or extreme discomfort. After much practice (abhyasa) it becomes easier to focus the attention on the synchronization of engaging muscles and the "root locks" during strenuous exhalations to provide the necessary support for the body weight. Although B.K.S. Iyengar recommends engaging the "locks" or bandhas only after exhalations, I have found with my own practice that I need the extra support and energy during the exhalations.
Spiritually---We can demonstrate our faithfulness to God, if we commit to a special time of daily practice when we yoke/connect with our God. Then He will be faithful and do His part of providing the energy and strength we need. When the flowing movements of meditation are practiced regularly and mindfully, acknowledging our God with each breath we take in and looking up toward Him as the Source of each breath, He will provide for all of our needs. And I testify this to be true from my own personal life experiences. If you know this song, sing it in your head and heart as you practice, "Great is Thy faithfulness, Lord unto me!" (Read Lamentations 3:22-29, KJV)

"Thy mercy, O Lord, is in the heavens; and Thy faithfulness reacheth unto the clouds....How excellent is Thy lovingkindness, O God! Therefore the children of men put their trust under the shadow of Thy wings." (Psalms 36: 5 and 7, KJV)
Thank you God, for your love that never fails; it is new every morning! plf

Monday, April 27, 2009

"Meditation in Motion" to greet the worthy Son

"Mountain Pose"

"Upward Salute"

"Forward Fold"

"Upward-Facing Forward Fold"

When I first awaken my body appreciates if I don't leap out of bed and begin a frantic flurry of movement. Instead of flying out the door without time to organize my thoughts and my day I've evolved into a process that encourages God to be a real part of every decision that I make, no matter how small. After spending time in prayer on my knees (described in the first blogs of this year) to nurture the relationship with my Creator, I ease into the day's activities with a slow "meditation in motion." This yoga flow called "Salutations to the Son" (Suryanamaskara A) gradually accelerates the upward flow of energy and helps me to connect my body and mind with the real person behind the wheel. The country western song "Jesus Take the Wheel" sung by Carrie Underwood explains this concept of surrender so clearly. Each and every exhalation in this series of positions reinforces the concept of "letting go and letting God" as I continually give Him permission to lead the way through my day.
This week practice only these first four positions of the "Salutations to the Son" until the "Standing Forward Fold" (Uttanasana) with core muscles engaged becomes a natural action. In order to prevent lower back injuries this is a safe method of bending forward to pick up anything, whether it be a heavy grandchild, or the light-as-a-feather weeds when gardening.

Physically---To begin the "Meditation in Motion" called "Son Salutations" read last week's blog and stand in the first position, called "Mountain Pose" (Tadasana), with the eyes closed for several deep ujjayi breaths (3-5) through the nose only. Ground firmly into all four corners of each foot and lift up through the crown of the head to extend the spine, paying close attention to the rhythm and quality of each breath. Allow the shoulders to roll down the back of the body as all physical tension is released with each sighing exhalation in this first of twelve positions.
To transition into the second posture of this meditation in motion read the blog from two week's ago to review the principles of the "Upward Salute" (Urdhva Hastana). Simply extend the hands in prayer position (anjali mudra) straight up over the head with the inhalation while gazing at the thumbs. Allow the shoulders to remain relaxed and down away from the ears.
The third position is a "Standing Forward Fold" called Uttanasana executed while exhaling the used air down and out of the body as the gaze (drishti) shifts to the navel, and the feet move to a hip-width distance apart. This forward bend is similar to a swan dive or a bow executed with straight arms sweeping back, out and then down to the sides, or onto the floor outside of the feet, bending the body only at the top of the thighs rather than at the waist. To protect the lower back, it is crucial to engage the pelvic floor muscles and the abdominals while lowering in a flat back position to maintain the natural concave curve or hollow in the lumbar back. The actions of engaging the leg muscles while lifting the tail bone up and away from the chest helps to promote a healthy forward tilt in the pelvic basin. These actions should be practiced simultaneously in all forward bends until they become natural.
The fourth position of Suryanamaskara A, "Upward-Facing Forward Fold", serves to deepen the forward bend, but the pelvic floor and abdominal muscles (called the "root locks") should remain engaged to support the weight of the torso. As the head and torso slowly rise slightly the chest is lifting and expanding three-dimensionally in an inhalation to move the energy (called prana) in an upward flow to aid the rising action. The hips are brought forward slightly to move directly over the feet, and the tail bone is lifting up and away from the expanding chest as the hands are pressing into the lower legs or the floor for leverage. The grounding action of the hands and feet are balanced and equal to the lifting of the tail bone, head and chest to stretch the hamstrings in the back of the thighs, and to lengthen the spine.
Next week's blog will be a continuation of the vinyasa flow (breath synchronized transitions from one position to the next) from the forward bending position number four.
Mentally---Since all forward bends are potentially dangerous to the lower back and hamstrings if performed without concentrated attention to alignment, pelvic tilt, and body sensations, it is most important to practice these first four positions of Suryanamaskara A carefully and mindfully. Positions three and four are excellent opportunities to let go of ego and practice truthfulness (satya) regarding the yoga journey. Flexibility is not a requirement for these positions, but rather a by-product if they are practiced regularly (abhyasa) with care. It truly doesn't matter if your hands touch the floor or not when in the "Standing Forward Fold." I've discovered that our range of motion is like the moon---it's always either increasing or it's decreasing, depending upon how frequently we practice. However, if we injure the muscles or joints by over-stretching beyond our "edge" we can set back our practice for weeks or even months. Be sure to inhale gently into the muscular and joint resistance with mindful awareness and practice metta, or kindness toward yourself. Exhale and let go of ego and the tension of trying too hard.
Spiritually---When practicing this "Meditation in Motion" try to remember that it is our Creator that we are greeting or saluting as we look upward. When we bow down in a "Standing Forward Fold" it is our God that we bow humbly before to demonstrate honor and respect. As we're moving mindfully and fluidly with each breath we can repeat part of Paul's powerful sermon on Mars' Hill when he reminded his audience "...That they should seek the Lord, if haply they might feel after Him, and find Him, though He be not far from every one of us; For in Him we live, and move, and have our being;...." (Acts 17: 27-28, KJV)

May each of you seek to "...live and move and have your being in Christ Jesus" as you look forward to continuing the "moving meditation" of vinyasa flow yoga. Namaste, plf

Monday, April 20, 2009

Establishing an Erect Posture in "Mountain Pose"

"Mountain Pose" or Tadasana

The first time we stand up after reclining for hours in various sleep postures may be a cinch for young children, but an erect posture seems to become more challenging as we age and develop bad habits. "Bad posture" is considered so when we don't align our skeletal structure in a vertically plumb position. Our bones were designed to work in conjunction with the muscles to support our body weight much like the beams that support the weight in a building. If our alignment is askew then the muscles in our legs, back, neck and shoulders have to work longer and harder to keep us standing in an upright position. I recently observed my almost five month-old granddaughter trying to stand on her own by keeping her bobble-head directly over her spine. Those over-worked neck muscles became so tight that they needed a gentle massage to relax her into taking a nap.
Sometimes the most basic body positions can be the most challenging to practice because we become mentally, as well as physically, lazy. We don't like to think about maintaining an erect standing posture. Yet so many of our body functions depend upon a lifted, elongated and open spinal column. Compressed nerves in any of the thirty-three vertebral discs can impair the function of digestive organs and circulatory processes so that we not only appear slumped, but our energy level and thought processes decrease to invite dis-eases in the body-mind connection.
This week practice standing firm, tall and erect in "Mountain Pose," also called Tadasana, which is the first in a series of twelve positions that comprise a vinyasa flow (breath-synchronized series of postures) to gently awaken the body and mind. For the next twelve weeks this blog will describe each of the twelve postures (asanas) that comprise a "flow" referred to as Surya Namaskara A (or "Salutations to the Son") and how to transition from one position to the next. Modern man, and certainly Christians, are no longer worshipping the sun itself, but rather the Creator of the sun.