"Protection from Everything?"

Here are a few pertinent facts on the subject of protection. Giant tortoises protect themselves with a thick, hard shell and have an average life span of 150 years.  (Harriet lived to a ripe old age of 152!)  However, the downside of that security is that they are literally so attached to their home that they must carry a heavy shell with them where ever they go.  A turtle's life experience doesn't take him very far since most species only average .25 miles per hour.  The weight of their protection is less an issue for water-turtles with soft shells than land turtles, but like most things in life there are advantages and disadvantages for our protective devices.

Certainly we need to protect ourselves against viruses---both biological and computer generated---terrorists and other criminals, contaminated foods, chemicals and other harmful substances, crazy drivers, and the list goes on.  But protection carried to extreme can eliminate life experiences that stimulate positive growth and change. Do we really want to live out the last years of our lives in total seclusion and fear of germs as Howard Hughes did?  Let's be mindful not to over-protect ourselves and in the process miss out on life.  (Do we really want to live to be 152 years old with the inevitable aches and pains?)

An advanced seated forward bend called "Turtle Pose" or Kurmasana, can be especially effective in lengthening the muscles across the entire back of the body.  However, as in most advanced positions, there is the potential to force the body into a pose (asana) before it is ready.  Therefore, it is crucial to protect yourself by acknowledge the stretching sensations in muscle and joint resistance, especially in the lower back around the sacroiliac joint and the attachment point of the hamstrings to the sit bones at the base of the hips.  Simply because you don't have enough flexibility in the hamstrings and hip joints to move into the full, flattened pose doesn't mean you can't experience the relaxing release onto a  pile of pillows or folded blankets---even if you are pregnant!

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

"Hear my cry, O God; attend unto my payer.  From the end of the earth will I cry unto Thee, when my heart is overwhelmed; lead me to the rock that is higher than I.   For Thou hast been a shelter for me, and a strong tower from the enemy."    (Psalm 61:1-3, KJV)

"The name of the Lord is a strong tower; the righteous runneth into it, and is safe."  

(Proverbs 18:10, KJV)

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

"Is Half-Truth an Oxymoron?"

In courtrooms throughout the United States, witnesses are asked to swear to "tell the whole truth and nothing but the truth."  But when we talk about observable facts, are there "half-truths" like we read and hear from media pundits who only report partial information?  Does this "yellow journalism" lead us to the truth? Or is a "half-truth" simply euphemistic for a lie?  What about hearing both sides of the story to gather all the facts? 

True, I'm posing more questions than answers, but could it ever be better to say nothing than to tell only a partial truth?  Personally, when I pose a question to someone I trust, I'd rather hear "the whole truth and nothing but the truth" as they see it than hear only the positive spin on the situation.  How can we build close relationships with those who only say what they think we want to hear? I believe that half-truths deceive us into believing a false reality rather than the truth.  (Oh, and I do know that reality is extremely subjective and can be in the eye and mind of the beholder, but that's for another blog!)

It's probably fair to say that we all seek truth and no one is fond of being deceived.  When we practice yoga poses, our body does not lie!  If we're listening, it tells us exactly which hip, shoulder, thigh, knee, ankle, etc. is injured, holding tension or losing mobility.  While practicing this week's wonderful hip and thigh opening posture called "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana, learn to appreciate the one-side-at-a-time posture in order to determine the different truths in each side of your body.  The truth is paradoxical and logical by turns and the body certainly reflects this truth....

• Physically---I'm telling you "the whole truth and nothing but the truth"---your body will thank you if you first practice last week's blog "Lying-Down Half-Bound Lotus" or Supta Ardha Padmasana with a bolster, and then the seated version, before attempting this week's standing "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana.  
• If you are pregnant, or you're willing to acknowledge the whole truth that you have limited mobility in the hips or hamstrings,  stand in front of a wall, chair back, bed or other stable piece of furniture, or even a block, to support the Forward Fold with one hand.   Begin this week's position by standing tall in "Mountain Pose" or Tadasana (in front of your prop if you're truthful and know you'll need it!)  While inhaling sweep both arms out to the sides and upward into an "Upward-Facing Salute" or Urdhva Hastasana, drawing up the pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) for core support at the top of the in breath.  During the long and smooth exhalation, bend the right knee while turning it to the right (for an external rotation) and use both hands on the right shin bone to bring the right pointed foot across to rest just above the knee of the left leg, or if able onto the groin of the left leg.  Inhale while grounding into all four corners of the left foot and sweep both arms up and then out, bringing the right hand behind the back to grasp or bind the big toe of the left foot in the "yoga toe hold" (first two fingers separate the big toe from the others).  If your body tells you the truth---this isn't possible right now---clasp or bind the big toe of the right foot with the left hand and use the right hand behind the back to bind the back of the left elbow.  If balancing on one foot is too challenging, bind the right foot with the left hand and use the right hand on the prop to steady yourself.
• Remain standing with the right foot firmly bound for several breaths (3-5) before adding the Forward Fold on an exhalation.  Be aware of tilting the pelvic basin forward as the hips tip forward and the tail bone pulls back and lifts upward.  If the left hand is free, release it to the prop in front of you or onto the floor beside the left foot, keeping the gaze upward, and attempting to hinge only from the groin with the concave lumbar curve intact.  On each inhalation extend the spine by lifting the head and the gaze outward, and during the exhalations, while lifting the bandhas upward and back toward the spine, gently press the abdomen into the inner right thigh.  With regular practice you may eventually be able to exhale the nose and then the chin to the knee of the standing leg.  Never force your body into this or any other pose.  After 5-10 smooth breaths in "Half-Bound Foot Forward Fold" draw in the bandhas, press the tail bone downward and slowly roll back up into the standing version.  Inhale to slowly release the bound right foot and then exhale while bending the left knee to bind the left foot on the right groin, holding each stage of this pose for the same number of breaths on this side.
• Mentally---Since this is an intense hip-opener and forward folding posture, don't try to deceive yourself into thinking that you're ready to try this if you haven't properly prepared with warm-up postures. It's also crucial to pay close attention to the messages that your body is sending to your brain!  Move slowly and gradually into each phase of the pose on each side with mindful awareness of each breath and body sensation.  Notice the difference between the right and left hip flexors, especially in the lower back around the sacroiliac joint, and notice the back of each thigh during the Forward Folds.
• Spiritually---As you practice this "Half-Bound Forward Fold" remember that Friedrich Nietzsche said, "All repressed truths become poisonous."  Don't allow your yoga practice to become a lie by fooling yourself about where your body and mind are when you practice.  Are you truly yoking with God or just exercising? One necessary ingredient in the discipline of yoga is the practice of the yamas (ethical disciplines) and one of these is the practice of truth (satya).  As the axioms state, "Truth is often eclipsed but never extinguished," and "Truth angers those whom it does not convince."  So I encourage my students to practice truthfulness in all poses and in all things.  "It is one; the sages speak of it by many names."  Commit yourself to live truth; to be truth!   Experience what Jesus was referring to when He said, "...the truth will make you free."  (John 8:32)

"Thy word is true from the beginning ;  and every one of Thy righteous judgments endureth for ever."    Psalm 119: 160, KJV) 

"Step-by-Step"

When we want to move slowly into anything, whether it's winding through a line to enter an airplane or a theater,  we all know the SOP---standard operating procedure.  It's stand in line and patiently wait, "one-at-a-time." This civilized and kind queuing standard establishes order and prevents injury.  We intuitively know that we should also take life one step at a time, and yet we often try to rush our lives and our yoga progress in poses such as this week's hip opener called "Half-Bound Lotus" or Ardha Baddha Padmasana.  

As an aging yogini (who practices daily and teaches three to four Christian yoga classes each week) I've devised a safe method of preparing my body for this intense, seated, hip-opening position.   I'm sharing it this week in case any of you have stubbornly tight hips, as I do! This week's variation of a traditional pose temporarily avoids the seated position that can create problems for those who already have herniated or slipped vertebral discs, especially in the lower lumbar back.  Because many students experience tight hamstrings in the back of the thighs they compensate by rounding the lower back as they bend forward. An unsupported and rounded lower back can stretch the sacroiliac ligaments that hold the sacrum (the upside-down triangular-shaped bone located just above the tail bone) in place.  Unlike muscles, ligaments do not expand and then contract again, but they will remain stretched and often become inflamed.  So before attempting "Half-Found Lotus Pose" while seated, take step one with this safer method while lying on the floor.  Prenatal students should not practice lying-down (supta) positions on their backs that can impede circulation of blood through the vena cava.

• Physically---After warming the muscles and joints with a vinyasa flow of the "Salutations to the Son" series found in late April and May of 2009,  begin the first step by sitting on the floor next to a bed, couch, chair or wall (something stable that will not slide away from your body) with a bolster placed parallel to the edge of the bed or wall.   (This "bolster" may be created by rolling a large blanket or beach towel into a tube that will be at least 3-4 feet long and approximately 5-6 inches in diameter.)  Sit on the edge of the bolster, and using the hands for support, inhale both legs up above the hips and rest the back of the legs against the prop (wall, bed, chair, etc.) with the tail bone dropped down on one side of the bolster and the bottom of the rib cage on the opposite side.  This bolster serves as a crucial prop to insure that the integrity of the lumbar curve remains intact throughout this hip-opening position.
• Slowly inhale the arms above the head, and while exhaling bend the left knee as both hands reach for the shin of the left leg.  Throughout the long exhalation draw the pointed left foot onto the right thigh just above the knee OR, if your hips are flexible enough, at the crease in the groin of the right leg.  Step two is to hold or bind the foot in position on the straight leg, and remain in this left hip-opening "Lying-Down Bound-Lotus Pose" or Supta Baddha Padmasana for 8-10 smooth and relaxed breaths before switching to the right side for 8-10 smooth and relaxed breaths.  If this unilateral external rotation of each hip remains uncomfortable (but not painful) practice this variation for several days or weeks until the hip joints begin to soften and expand.  Complete each practice session by releasing both legs straight up the wall and resting with the eyes closed lightly for 5-10 minutes in the restorative posture called "Legs-up-the-Wall" or Viparita Karani.
• Mentally---In this lying-down variation of "Half-Bound Lotus Pose" focus all attention on the smooth rhythm of each breath, using the end of each exhalation and the very beginning of each inhalation to release all body weight and relax completely into the bolster and the floor.  Be aware of the ball-and-socket in the hip joint rotating away from center in this step-by-step release of tension in the lower back and hips.  Listen to the voice of inner intelligence, that God-installed consciousness that prevents us from pushing our bodies into painful positions before they are ready.
• Spiritually---While practicing this hip-opening series of poses (asanas) practice with awareness to remain yoked (connected, plugged in) to your Creator---body, mind and breath---so that each small step you take (each variation to a physical position) is mindfully directed by the Designer and Creator of your amazing body.  Let God lead your steps and you will never experience an injury due to your yoga practice.  You will be delighted with the results of your God-guided, step-by-step journey!

"The steps of a good man are ordered by the Lord; and he delighteth in His way."  
(Psalm 37:23, KJV)

"Binding and Waiting"

When we want to hold something together, often we bind it and then wait.  If, for example, we use glue as a binding agent we hold the two pieces in position with a clamp or a vice until the glue dries and will hold. This principle can be applied to our yoga practice, but with a more gentle approach than employing an unforgiving metal vice.  In challenging postures (asanas) yogis use pliable props like a soft canvas strap or belt, or even their hands, to hold the position gently until it "sticks."  That means that they wait until the muscles and joints soften enough that the pose can be held without a prop to bind it.  Waiting patiently and practicing regularly (daily) are key factors if you want to experience openness, ease and steadiness in any yoga position.

Hopefully you'll begin to understand the paradox involved in binding a hip-opening position such as this week's targeted "Bound Angle Pose" or Baddha Konasana.  At my ripe old age I've noticed that my hips (especially the right one) are losing mobility ever so slightly.  This tightening seems to be occurring even with a daily yoga practice that includes hip opening, breath-synchronized (vinyasa) flows such as last week's  flow between  "Lying-Down Wide-Angle Split" and "Lying-Down Cow-Faced Pose."  For this reason, I've been utilizing props like pillows and straps in an effort to hold the bound positions as comfortably as possible while I patiently wait for my hip joints to open and relax enough to let go of the tension. This week's hip-opening posture is not only safe for prenatal students, but encouraged to facilitate an easier birthing experience. 

• Physically---For the best physical results, it's always helpful to take the body gradually from gentle hip-openers into deeper and more challenging poses after the muscles and joints have been loosened with a few rounds of "Salutations to the Son," as described in the three blogs beginning on April 27, 2009.   From the inverted-V of "Downward-Facing Dog Pose" inhale forward to "Plank Pose" (explained in the May 2009 blogs). Then exhale slowly onto the knees, cross the ankles, and sit back onto the sit bones at the base of the hips.  Inhale and sweep both arms straight out to the sides and upward, extending the spine up until the palms of the hands meet in the prayer gesture above the head, known as anjali mudra. During a long exhalation, bend the knees away from center (external rotation of the hips) while slowly drawing the heels of both feet in toward the sit bones with one hand on the top of each shin near the ankles. At this point you may choose to use a soft belt or strap encircling both feet to bind the soles together. The soles of the feet are firmly pressing together in this version of "Bound Angle Pose" (Baddha Konasana) with the shins making a straight line in front of the hips.  Remain here for several relaxed and smooth breaths to assess the tightness of your hip joints.  If the bent knees are higher than the hips the lower back may lose its natural curve, so place a block or several books under both sit bones until the hips are at least as high as the knees.  
• Those with extremely tight hips may need to sit tall and forward on the edge of a padded chair with the soles of the feet touching.  If the strap or soft belt that you are using to bind the soles of the feet together is long enough, it may be used to support the weight of the legs by encircling under one knee, around the waist, and then under the other knee before clasping under the edges of the feet.  This technique of supporting the thigh bones in their hip joints is particularly relaxing (and a wonderful position for prenatal students) because muscles do not release completely if they are bearing weight.  Once the binding props are in place, and the head is aligned directly over the shoulders, shoulders over hips and hips over sit bones, the hands resting softly on the inner thighs with softly curled fingers, now the patient waiting begins.  With each inhalation relax the abdomen and ground down evenly into both sit bones as the crown of the head lifts upward to extend the spine.  During each exhalation, engage the abdominal muscles but keep the legs and knees releasing into the gentle gravitational pull as they lower toward the earth.
• Mentally---With the gaze soft and straight ahead ("third eye" drishti), pay close attention to the sensation of softening and releasing in the hips joints as each breath creates space in and around the hip joints, opening and freeing the tension in all the surrounding tissues.  Allow the weight of the legs to sink into the strap or belt as they surrender to gravity.  Once the physical body is in the "Bound Angle" position, this is a passive stretch and release in the hip joints, so it's easier to be mindfully aware of the quality and length of each segment of each breath.  Practice keeping each part of each breath---inhalation and exhalation---equal in duration (sama vritti).
• Spiritually---Whenever we bind two parts together, essentially we are yoking them, connecting them, uniting them. There is no separation of parts. This is what yoga does for our body, mind and spirit---it binds these three parts of who we are together in each present moment by bringing greater awareness, clarity and ease to our daily lives.   In every bound (baddha) position, I try to remind myself who and what it is that I want to bind to my heart and lead me through my life.  I choose to remember the laws that bind me to the Creator of those laws that are found in The Holy Bible.  Lead me, Lord, to You because You alone are my Guru!

"My son, keep thy father's commandment, and forsake not the law of thy mother; Bind them continually upon thine heart, and tie them about thy neck..  When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee."    (Proverbs 6: 20-22, KJV)

"The Balance of Opening and Closing "

This week the summer season officially ends in the northern hemisphere, and the fall equinox occurs on Thursday at 3:09 am, coordinated universal time (UTC).  Those of us who really appreciate long hours of daylight, open windows and soft summer breezes reluctantly begin to cover patio furniture, and put away our swim suits and sandals in exchange for sweaters and boots. 

When I open my closets and drawers I see too much stuff!  I've decided that every change of season is a perfect opportunity to practice the yogic discipline (yama) called aparigraha, which means non-coveting or grasping. The Tenth Commandment given to Moses expressed this same ethical principle that transcends creed, country, age or time.  To be free from hoarding or collecting is to be free from feeling a lack or loss of anything.   When we keep or hold on to too many things we are indirectly expressing a lack of trust in God and ourselves to provide for the future. This reveals much about the importance that we place on our outer sheath, our physical body.  

In order to practice not collecting, I've promised myself (and my husband) that I will spend one morning each week going through the over-abundance in my closets and drawers, sharing and donating to those who truly need sweaters and boots that I won't wear this fall. Once I clear out the clutter of things that I don't need, I'll actually be able to close my closets and drawers more easily!

This week as we physically practice the balance of opening and closing our lower abdominal region in  a gentle vinyasa (breath-synchronized) flow between Supta Konasana and Supta Gomukhasana, let's also balance our closets that store way more than we need.  This practice just may open up a feeling of spaciousness in the mind as well as the body, representing a move to a deeper mental sheath where greater peace may be experienced.  Please do not practice this flow between two lying-on-the-back postures if you are pregnant in your second or third trimesters.

• Physically---If you are not pregnant, you may begin the gentle process of opening the hips and thighs by practicing the vinyasa flow (described in last week's blog) between "Lying-Down Wide-Angle Split" ( also called Supta Konasana) and Apanasana.  After several rounds (3-5 breaths) of this flow, instead of exhaling into Apanasana, cross the right knee over the left as in the seated position called "Cow-Face Pose."  (See the November 12, 2009 blog.)  Then, as the long exhalation continues, clasp the hands over each outer ankle to draw the heels of the feet up toward the outer hips, rotating both upper thighs away from center in an external rotation of the hips.  You may also choose to add the inward and upward lifting of the pelvic floor (mula bandha) and the abdominal muscles ( uddiyana bandha) to massage the internal organs in the lower abdomen.
• To continue the flow, relax the diaphragm and the locks (bandhas) as you inhale slowly and begin the opening process as the legs straighten and open outward into the "Lying-Down Wide-Angle Split."  At the end of the inhalation, ground the sacrum down into the floor and begin to draw up the locks as the left leg now crosses over the right as the feet are gently pulled toward the outer hips as the exhalation is extended to squeeze the left side of the lower abdomen.  With each inhalation the legs open away from center and the muscles and joints relax to balance the closing action as the locks are engaged and the legs cross alternately with each exhalation.  Continue for as long as needed to experience the physical relief as the lower abdominal region is massaged and then opens to release tension and toxins.
• Mentally---With each opening action inhale while imagining the relief of giving away items from your closets and drawers that may be used by others.   Balance this release with and cautious squeezing out of any residual excess (and toxins) from your closet, your diet, your life.  Notice the resistance in the hips during the exhalations, and focus the attention on the opening and the releasing action during the inhalations.
• Spiritually---This physical and mental discipline reminds me of one of Jesus' parables recorded in The Book of Luke, Chapter 12.  It tells of the man who decided he needed a bigger barn to store his crops, but when he rebuilt the barn to take life easy, "eat, drink and be merry," that very night he lost his life. 

"And He [Jesus] said unto them, 'Take heed, and beware of covetness; for a man's life consisteth not in the abundance of the things which he possesseth.' And He spake a parable unto them, saying, 'The ground of a certain rich man brought forth plentifully; And he thought within himself, saying, What shall I do, because I have no room where to bestow my fruits. And he said, 'This will I do; I will pull down my barns, and build greater; and there will I bestow all my fruits and my goods.  And I will say to my soul, Soul, thou hast much goods laid up for many years; take thine ease, eat drink and be merry.  But God said unto him, Thou fool, this night thy soul shall be required of thee; then whose shall those thing be, which thou hast provided?  So is he that layeth up treasure for himself, and is not rich toward God.

I view this parable as a clear warning to clear out the excess in my life and become richer spiritually!  May we all be forewarned!     Namaste, plf

"Back to Reality and Tension"

When summer vacations are over and it's time to return to the daily grind of work or school, do you awaken in the morning with back, shoulder and neck tension?  Some "type A" personalities merely have to think about their responsibilities to send the muscles and joints of the upper body into tight contractions of trapped fear and tension. If your "reality bites, try beginning your day with a brief but healing ten minutes allotted to yoke with your Creator as you practice this gentle, breath-synchronized yoga sequence to dissolve the tension in those tight muscles and joints.  

Since this flow occurs while lying on the back with the legs extended directly above the hips, this may be done for only 1-2 minutes (10-12 very slow and smooth breaths) if you are pregnant and in the first trimester---weeks 1-14---too much weight on the vena cava.

• Physically---Begin by thanking your Creator for each deep and smooth breath and every beat of your heart, while spending a minimum of five minutes kneeling on a flat and level surface in "Child's Pose" (See my first blog on January 10, 2009.)  Then cross the ankles under your hips and carefully release onto your back with both legs extended straight above the hips and the hands resting alongside the body.   Or you may remain on your back to transition from last week's blog, in which you attempted the challenging yoga pose called "Unsupported Shoulder Stand" (Niralamba Sarvangasana.)
• This gentle vinyasa flow sequence (breath-synchronized) utilizes deep and rhythmic "belly breaths" and energy seals, called the bandhas, so it may be necessary to first read and practice the "locks" as described in the May 11, 2009 and 2010 blogs.   With the straightened legs extending up over the hips, inhale deeply as the arms open out to the sides like wings, palms facing upward, while the legs open away from center into a "Lying Down Wide-Angle Split" called Supta Konasana.  Fully release and relax the legs, hips and the arms at the top of the inhalation before grounding the sacrum down into the floor and drawing the pelvic floor and abdominal muscles up and inward toward the back of the spine.  Throughout the exhalation the arms are drawing in toward the chest, along with the knees, and the internal energy locks into the position called Apanasana, described in the August 24, 2009 blog.  This closed posture on the back functions to squeeze toxins from the abdominal organs and then soak them with freshly oxygenated blood while opening up into Supta Konasana.  Perform this vinyasa flow between Supta Konasana and Apanasana for at least three minutes (about 18-20 deep breaths, depending upon the rate.) During the flow consider opening your body, mind and soul to receive the healing found in each inhalation.  Then during each exhalation squeeze out all physical toxins and the negative thoughts that are trapped in the tense muscles and joints.before resting for another five minutes in "Corpse Pose" (January 24, 2009 blog.)
• Mentally---With each inhalation envision a bud or flower blossoming open in slow motion so that any physical tension in the shoulders, hips, legs and lower abdomen can expand to create space and release tightness as the energy (prana) flows outward.    While exhaling picture that blossom closing tightly to squeeze out any toxic energy and tension in the shoulders, arms, and abdomen.  Continue to coordinate all movements precisely with the breath leading the way, much as a conductor orchestrates his musicians.  Remain focused on conscious, present-minded breathing, aware of the purpose of each segment of each breath--- acceptance and healing in, negativity, fears and toxic thoughts out.
• Spiritually---Imagine healing energy from your Creator entering every fiber in every corner of the lungs and then spreading into your neck, shoulder joints, back, and hips.  Ask God for help to release the sensations of tightness and replace them with soft and spacious openness. Let go of toxic thoughts from the past, especially the very recent circumstances that can be dealt with after your time alone with God has replenished you. Ask your Father in the name of Jesus to keep you in the center of His will for your life and to release you from the bondage of all fear and tension.    

"If the Son shall make you free, ye shall be free indeed."  (John 8:36 KJV)

"Whatsoever ye shall ask the Father in my name, He will give it you.  Hitherto have ye asked nothing in my name; ask, and ye shall receive, that your joy may be full."   

(John 16: 23b-24, KJV)

"Bored, Complacent, Content or Challenged?"

Are there some days when you feel bored or complacent in your yoga practice?  Or are you simply content to practice the same poses and sequences in the same order for every session?  Maybe you'd like to be challenged to try more difficult versions of poses but don't know how to get there.   This is an example of a situation when it helps to have been practicing under the tutelage of an experienced and certified yoga instructor with whom you can consult.  

Your teacher or guru can help you to progress into more challenging versions of yoga postures (asanas.)   This person is not a god, and is not worthy of your utmost devotion or worship. (Only the one true God and Creator of the universe deserves that kind of devotion!) A teacher cannot be inside your skin to experience your body sensations, thoughts or emotions on your personal yoga journey, so you must always trust your inner guru first.  Beware of teachers who want to be idolized to build their own ego or self-confidence. 

If you regularly and mindfully practice a position or a series of postures in their easiest variations your body will tell you when you're ready to be challenged further by increasing the intensity or strength required. An experienced teacher can also identify students who are ready to be challenged. There is certainly nothing wrong with feeling comfortable in the easier or modified poses, but there may be days when your body and mind seem to need something more strenuous or challenging.  Last week's position called "Unsupported Shoulder Stand" has a more challenging variation, but your body may not be ready to try it.   Only students who are able to hold a relatively vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths, depending upon the rate) are encouraged to challenge their core strength by moving into this week's "Unsupported Shoulder Stand II" called Niralamba Sarvangasana  II.   Of course, prenatal students should not try these challenging inversions, nor those experiencing high blood pressure, menstruation or diarrhea!

• Physically---After warming the muscles and joints in several "Salutations to the Son" (See April 27- May 11, 2009 blogs.) and practicing steadiness in the "Supported Shoulder Stand," slowly release both arms to the floor behind you in the "Unsupported Shoulder Stand" described in last week's blog.  Only if you are able to maintain a vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths) using the locks or energy seals (For bandhas read the May 11, 2009 blog.) to support your core, then you are ready to challenge the muscles in your abdomen, legs and neck by moving into "Unsupported Shoulder Stand II."
• After a thorough and deep inhalation, draw the muscles of the pelvic floor and abdominals inward toward the spine to engage all three locks (mula, uddiyana, and jalandhara bandhas) and then exhale one arm at a time over the head and onto the floor with the palms facing upward.  Only if you can hold this more difficult variation of "Unsupported Shoulder Stand II"  for at least one minute, then you're ready for the challenge of releasing the straight arms up alongside of the legs so that the entire weight of the legs and torso are aligned directly over the shoulders, but without any support other than the internal energy locks or seals called bandhas.  With each breath the energy is rising and helping to keep the legs actively lifted upward through actively engaged feet. At first, you may only be able to hold this challenging posture for one or two breaths, but with regular practice the core muscles will become stronger and you may be able to extend the feet up over the shoulders for one full minute before slowly releasing one arm at a time to the back for a "Supported Shoulder Stand" and its variations---moving through "Plow Pose" (October 5, 2009 blog), "Side Plow Pose" (August 3, 2010 blog) and "One Leg Shoulder Stand" (August 16, 2010 blog).  
• To come out of the "Shoulder Stand Cycles" slowly release the hands onto the floor behind the back, and during a long exhalation roll very slowly down from the top of the shoulders to the base of the spine, ending in "Corpse Pose" (January 24, 2009 blog) to rest for at least five minutes or more.
• Mentally---The more challenging the poses are that you choose to practice the more important it is to be fully present in each moment and aware of each body sensation in order to prevent injury.  Focus your attention on the energy (prana) in each breath as it enters the body rising upward toward the shoulders and serving to ground them, and not the neck,  into the floor.  Don't practice with the intent to impress!
• Spiritually---Allow the Spirit of God within you to be your true teacher and guru, letting you know when your core muscles are strong enough to attempt more challenging variations of any pose.  Listen carefully to that God-installed, inner voice of intelligence.  Remain yoked and fully connected to your Creator as you spend time alone with the best guru in the universe---the one who created you!  Really practice yoga with the one and only God!

"Thou shalt have no other gods before me. Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above,or that is in the earth beneath, or that is in the water under the earth; Thou shalt not bow down thyself to them, nor serve them...."    

 (Exodus 20:2-5a, KJV)