"Soley Physical Exercise?"

Do you come to your yoga mat only when you are suffering physically, or attend classes only when you're feeling fat and out-of-shape?  Is yoga solely a form of physical exercise or relief?  If you answered "yes" to these questions, then according to yoga guru, B.K.S. Iyengar, you are not truly practicing yoga, but simply exercising.  In my humble opinion, you're also missing the most significant aspect of your yoga practice---the process of becoming a surrendered, spirit-filled Christian.

Of course God's Spirit is always present, always within you, but are you filled and controlled by that inner voice of God-installed intelligence?  Are you fully conscious of the Holy Spirit's presence that will enable you to pause long enough to consult Him before you speak or act---before you say or do something destructive that cannot be taken back?  In order to take full advantage of the original purpose of yoga, your intention must be to yoke with your Creator and become fully aware of Christ's Spirit within.  Then, when you are spiritually ready to make a meaningful commitment to serve and glorify Him, you begin to surrender selfish desires and make a promise to "present your body [your life!] as a living sacrifice, wholly acceptable unto God, which is your reasonable service."  (Romans 12:1, KJV)  While on your mat this week practice the physical act of submission and surrender in "Feet-on-Hands Pose" variation with extended preparation, also called Padahastasana in Sanskrit.  God will accomplish the full spiritual surrender by drawing you to Himself gradually, but not before you are ready to yield.  This position can be practiced briefly by prenatal students with a slightly wider than hip-width stance. 

• Physically---Begin by grounding the feet firmly, hip width apart, on a flat and level surface, in a variation of the position (asana) called "Mountain Pose" or Tadasana described in the April 20, 2009 blog. Then continue with several rounds of "Upward Salutes" lifting both hands upward while inhaling a deep dose of energy (prana) to join the hands over the head in Urdhva Hastana.  At the top of the deep inhalation lift the pelvic floor and abdominal muscles up and back toward the spine before exhaling to bend forward from the hips, not the waist, as you fold the torso over onto both thighs with bended knees.  Remain in this bended knee variation of a "Standing Forward Fold" called Uttanasana for 3-5 smooth and rhythmic breaths to allow the muscles along both sides of the spine to extend and release.  Then cup each elbow with the opposite hand and rest the crown of the head on the forearms to further release for 3-5 smooth and relaxed breaths through the nose only.  After a few minutes the erectae spinae muscles (along each side of the spine) will be lengthened, and the head and arms will move closer to the floor. This is the beginning of the physical surrender.
• To move into the preparation for "Feet-on-Hands Pose" or Padahastasana, on an inhalation open the eyes to gaze at the big toes (padhayoragrai dristhi) and lift one foot at a time to place the corresponding hand under that foot, palm upward with the fingers pointing back toward the heel.  Once the balls of both feet are pressing into the palms of the hands, exhale while grounding the big toes into each wrist.  Remain here with bended knees while the torso is surrendering completely onto the thighs for at least five three-dimensional breaths, tipping the pelvic basin forward and lifting the tail bone during each inhalation.  Finally straighten the legs by engaging the front thigh muscles, hugging muscle to bone to protect vulnerable knee joints, and then release the hamstrings in the back of the thighs to feel the stretch in the belly of the muscles and not the point of attachment.  Never ever force the hamstrings to stretch beyond your personal "edge" into a place of pain and possible injury!  
• Mentally---Practice present-minded awareness by consciously waiting until your physical body is ready to yield to the stretch.  Switch your gaze point focus or drishti from the big toes (padhayoragrai dristhi) back to "third-eye" by lightly closing the eyelids to bring the attention inward to the rhythm and number of breaths.
• Spiritually---Patiently and gradually stretch yourself spiritually by deciding to yield to the drawing of God's Holy Spirit.  He will never force you to submit your will to His.  When you are ready you will joyfully yield and surrender to offer yourself "as a living sacrifice, wholly acceptable unto God, which is your reasonable service."  (Romans 12:1, KJV)

May you enjoy the process of becoming a spirit-filled Christian, experiencing the surrender of self to Christ as a totally freeing  journey.   Namaste,  plf

"The Strong Support the Weak"

When a natural disaster weakens the third largest economy in the world by turning many of its cities into rubble, it becomes necessary for the strong to support the weak.   Likewise, when vertebral discs become weak and herniated  it becomes  necessary for the back and abdominal muscles  to support the lower spine. This week's modified yoga pose, "Lying-down Extended Eagle Pose" Modification (Urdhva Pasarita Garudasana) exemplifies the principle of utilizing the strength of muscles to support weakened spinal vertebrae.  The more frequently these positions are practiced the stronger the surrounding supportive muscles become.  
Contraindications:  Because this particular modification of "Eagle Pose" (Garudasana) must be practiced while lying on the back to lift the legs against the pull of gravity, it is not safe for prenatal students!  Also remember that it's always prudent to use the rational mind to protect the body from injury. Therefore, if you have shoulder, chest or rib cage injuries that might be exacerbated with fully extended  arms or  ribs, simply create your own modifications by eliminating the upper body portion of this week's position (asana).

• Physically---Begin by lying down on a flat and level surface with both legs and arms extended in opposite directions. Inhale deeply to stretch the arms along the floor and above the head while the legs are stretching straight out in the opposite direction.  At the top of the in breath, just as the exhalation begins, draw the pelvic floor and abdominal muscles (the locks or bandhas described in the May 11, 2010 blog) upward and back toward the spine so that the flat, triangular-shaped sacrum (located just above the tail bone) will press evenly against the floor to bear the weight of the extended legs.  As the long exhalation continues cross the right ankle over the left, keeping the legs straight and extended while pressing through the balls and big toes of both flexed feet. Then slowly draw in another deep inhalation to further stretch the extended fingers and arms away from the feet. During this exhalation the elbows will bend at right angles and cross with the right arm crossing under the left arm and the backs of the hands (or the palms if your shoulder joints are flexible) pressing lightly together as both thumbs rest on the forehead or above.  At the end of each breath, relax the facial muscles by resting the tip of the tongue softly on the upper palate behind the teeth and smile slightly with the corners of the mouth turned upward and the lips closed very lightly.
• Once the body is in this "Lying-down Eagle Pose" you are ready for the "Extended" portion of the posture, which uses the back, abdominal and pelvic floor muscles (the bandhas) to support the outstretched legs.  This modified version of "Lying-down Extended Eagle Pose" is even more challenging than Urdhva Pasarita Padasana (described in the January 24, 2009 blog) because the arms are now crossed over the chest instead of extended above the head to counter balance the extended legs.  All of the leg muscles, and especially the energy locks located in the lower torso, should be fully engaged to hold the extended leg positions.  On an exhalation begin to lift the straight legs up to 30 degrees from the floor, but only after the pelvic floor, abdominal and back muscles have been drawn upward and back toward the spine.  Squeeze the inner knees and ankles firmly together by rotating the hips internally (toward the center) and pressing through the extended flexed feet and especially the inner big toes, holding this station for several rigorous kapalabhati breaths. Then lift the extended feet and legs up to 60 degrees from the floor for several more breaths that use the rigorous exhalation.
• The final lift takes the legs to 90 degrees from the floor, which is the easiest angle because the weight of the legs is now supported by the skeletal structure in addition to the muscles. On an inhalation relax the muscles and open the legs out into a straddle split for a brief break by relaxing the legs outward into "Lying -down Wide-Angle Pose" or Supta Konasana (See the December 13, 2010 blog for a description of the seated version called Upavistha Konasana).  Remain here for several three-dimensional ujjayi breaths before reversing the "Eagle Pose" leg position with the left ankle now crossing over the right and the left arm crossing under the right over the chest.   Lower the extended legs and feet down to 60 and then 30 degrees, holding each for the same number of breaths.
• At first these muscles may only be strong enough to hold the fully extended legs out for 2-3 rigorous kapalabhati breaths in each of the stations, but with regular practice (abhyasa) the muscles will strengthen in these extended stations (called eccentric muscle work) so that each week the number of breaths can be gradually increased.  To complete the practice be sure to lower the legs slowly into "Corpse Pose" (January 24, 2009 blog) for at least five minutes of restorative stillness.
• Mentally---As always, keep the busy mind quietly focused on your body sensations, especially in the lower back region where the weight of the legs presses down into the sacrum.  Stay present-minded by keeping track of the number of steady kapalabhati breaths in each station while attempting to add one or two with each practice.  
• Spiritually---Feel the full connection to your Creator with each breath as you bring His strength into your physical body.  For additional strength repeat your mantra from the first part of Psalm 7, "O Lord my God, in Thee do I put my trust."   To practice truthfulness---a discipline or yama called satya---admit your weaknesses by seeking help from the source of all strength.  "Have mercy upon me, O Lord; for I am weak; O Lord, heal me; for my bones are vexed."   (Psalm 6: 2, KJV)  Remember that Jesus said,  " My grace is sufficient for thee; for My strength is made perfect in [your] weakness."  (II Corinthians 12:9, KJV)  Lean on HIM when you're not strong....   Namaste, plf

"A Dose of Reality"

Last week I experienced a dose of reality that permitted no time to post a new blog, or even complete my new website.  No matter how early before the sun I arose to practice yoga, my adorable two-year-old grand daughter would awaken before I could complete my daily hour or so on the mat.  Only able to squeeze in a few positions each morning, with very little yoking of body, mind and spirit, by the end of one week of babysitting my lower back was feeling the results of lifting her solid little body.  The repetitive action of lifting her in and out of chairs, the car seat, on and off of the toilet, up and down from pony rides, and hoisting her up to see the diver in the tank at the aquarium, or the mountain lion in the zoo, carried me right back to debilitating back pain. With a new and renewed understanding (as in standing under the tree of experience) I doubly appreciate the flexibility of being semi-retired that allows me to spend a significant amount of time in prayer and the luxury of practicing daily yoga therapy for temporary relief.  

If any of you do not have the opportunity for extended periods of yoga practice, try to prioritize prayer first after reading The Holy Bible.  Then move slowly through a few positions that open the hips, the lower back and sacroiliac region, such as this week's "Rocking Cow-Face Pose" or Gomukhasana variation.  The traditional "Cow-Face Pose" with the arm position was described in detail in the November 12, 2009 blog, but this week's variation does not include the upper arm position that opens the shoulders because we are using the arms in the Thai yoga variation of rhythmic rocking in order to focus attention on relaxing the lower back and hip joints.  This week's practice is not only safe for prenatal students, but also prepares the body for childbirth by opening and releasing tight hips.

• Physically---After prayer begin by kneeling on the floor in "four post" position with the shoulders aligned directly over the hands and the hips over the knees. Inhale into "Cow-Face Pose" (Gomukhasana) by crossing the right leg in front of and stacking it over the left leg.  Then exhale the hips back to rest between the flexed feet so that they rest alongside the hips.  With the hands resting lightly on the inner arch of each opposite foot (right hand on left foot and left hand on right foot) inhale and lean slightly forward while lifting the chin above the bended knees, and then exhale while rocking back and lowering the chin slightly, maintaining a "third-eye" gaze point or naitrayoh ma dyai drishti. Continue this "rhythmic rocking" forward and backward for 3-5 slow and even breaths with the tail bone at the center of the motion.  Then inhale to center and exhale while leaning the entire body to the right side, inhaling back to center and then exhaling to the left side.  Again, this rhythmic rocking movement is synchronized with the breath, keeping the sit bones of each hip grounded between the feet and the spine centered over the tail bone, for 3-5 slow and even breaths.  
• After the slow "Thai yoga massage" movement has slowly warmed the hip joints with forward and backward rocking, and then side-to-side leaning, slowly inhale both arms up and extend them forward to shoulder height with the palms facing upward.  Begin a clockwise rotation of the hands and torso, exhaling as the body leans to the right and then back, inhaling while the body leans to the left and rocks forward.  Repeat this circular, breath-synchronized movement for 3-5 smooth breaths before switching to a counter-clockwise rotation for the same number of breaths.
• There are several methods of switching sides to bring the opposite leg on top, but for consistency, inhale the hands and torso forward enough to bring both knees under the hips and hands under the shoulders.  Then bring the left knee further forward to cross it in front of the right leg before exhaling the hips back between the flexed feet.  Now you are in position to begin the whole softening process with a Thai yoga massage on the opposite side, remaining for the same number of breaths in each stage of the rocking.  After completing "Rocking Cow-Face Pose" on both sides, it will be especially important to exhale onto the elbows behind you and lower slowly into "Corpse Pose" for at least five minutes,  providing time for the final stage of hip release and restoration.  
• Mentally---During the rhythmic rocking and leaning movements of this Thai yoga massage the mind remains focused on moving with the breath, counting the number of breaths, and keeping the spine extending outward from the tail bone.  
• Spiritually---While leaning and rocking back and forth, round and round, remember to firmly ground into your true center, your source of all wisdom and understanding, which is from the Lord your God and His laws and commandments. Allow the receptive position of your hands to mirror the openness of your heart, and your willingness to receive wisdom from God and not yourself alone.

"My son, forget not my law; but let thine heart keep my commandments; for length of days, and long life, and peace, shall they add to thee....Trust in the Lord with all thine heart; and lean not unto thine own understanding; In all thy ways acknowledge Him, and He shall direct thy paths. Be not wise in thine own eyes; fear the Lord, and depart from evil.  It shall be health to thy navel, and marrow to thy bones."                 (Proverbs 3: 1, 5-8, KJV)
 

"Thai Yoga Massage for Back Pain"

As mentioned in my blog profile, severe and chronic back pain was the single motivation that drove me to my knees every morning to pray and practice yoga. As a proclaimed and baptized Christian from the early age of ten, I had truly wanted to start every day in prayer.  Yet the demands of life and then motherhood often managed to submerge any spiritual priorities in a sea of responsibility.  I would find myself several hours into my day, trying to pray while driving, but my attention was clearly and necessarily divided.  Then came that serendipitous morning when I first linked a pleading prayer with yoga postures.  I had accidentally stumbled upon a powerful method to nurture and heal my physical body, while grounding my mental, emotional and spiritual issues in God's Word,  The sciatic pain would disappear each morning after my time on the mat, if only temporarily.  But I had at least started my day with the Lord so I was hooked! (A more detailed description of my personal journey to adapt a yoga practice to Christian teachings can be found in my yet-to-be-published, eight-chapter book entitled Yoga with a Christian Twist.)

Over the past ten years I've spent approximately an hour every morning in daily Christian yoga sessions, alone and yoking with my Creator. During this significant time He has revealed some amazingly helpful practices.  I found myself using the foundations of Thai yoga massage before I ever knew they had names.  A particularly effective component called the "rhythmic rock" can be incorporated into most of the yoga postures (asanas) and is particularly therapeutic while in the "Side-Lying Pose" called Anantasana.  A gentle but modified version (using a strap to hold the extended leg) is even safe for prenatal students, but best learned from an experienced and qualified yoga instructor.  If you suffer from chronic lower back pain, try a gentle forward and backward "rhythmic rock" in all of the phases of last week's posture.

• Physically---After rolling onto the left side of the body on a flat and level surface, use the rhythm of your slow breathing to determine the tempo of a slightly forward and then backward rocking motion.  With the right hand on the floor in front of the waist, bring the breath in and lift the chin very slightly in a "third-eye" gaze (called naitrayoh ma dyai) on the forward roll.  While rolling slightly backward, but not onto the back, begin the exhale  as the chin lowers slightly into the chin/throat lock (jalandhara bandha). Be sure to root and ground down into the upper left wrist, arm, rib cage, hip, and outer left knee and ankle by engaging the pelvic floor and abdominal muscles (bandhas) for core support. The entire left side of the body, especially those tight muscles across the left hip, will be massaged in their stretched out state to soften and lengthen as this rhythmic rocking continues, much like rocking a baby into a relaxed state.
• Continue the Thai yoga massage using the "rhythmic rocking" technique during each phase of this "Side-Lying Pose" (Anantasana) as described in last week's blog.  When the top leg is finally fully extended straight out above the hips, those with a limited range of motion may find it easier to hold the top leg with a strap or canvas belt.  At this point switch hands from using the upper hand to holding the leg with the lower hand so that the knuckles of the upper hand may be used to massage knots of tension from the lower hip.  On an inhalation and a slightly forward rock, slip the hand of the top arm just under the bottom hip with the palm facing downward, knuckles upward.  Exhale to rock slightly back over the flattened knuckles, rocking back and forth several times before moving the hand to a slightly different spot as needed.  Allow the slow and gentle rocking motion over the knuckles to massage all tense knots from the left hip before rolling onto the right side for a Thai yoga massage on the right.  When finished, roll onto the back for a minimum of five minutes in the restorative "Corpse Pose" (Savasana) described in several earlier blogs.
• Mentally---The effectiveness of Thai yoga massage depends on the foundation of present-minded and rhythmic rocking back and forth from a grounded and stable center for a sustained period of time.  Be sure to breathe deeply and evenly, with the exhalations lasting at least as long as the inhalations. Focus the attention on the discovery of tight knots of tension in the side body and allow them to soften with the rocking back and forth.
• Spiritually---Just as a rocking chair is grounded by and continually returns back to a stable place in the center of the arc,  so we sustain a steady tempo in our rhythm of life by coming back to our source of strength and stability.   For a Christian that center of support and strength is Jesus Christ and God's law.  Remember your Rock, your grounded center, as you move back and forth in the flow of your Thai yoga massage or life itself. Find strength and grounding at the center as God delivers you from your pain, albeit temporary deliverance.  Maybe He simply wants you to keep coming back to Him on a daily basis. 

  "In Thee, O Lord, do I put my trust; let me never be put to confusion....Be Thou  my strong habitation, whereunto I may continually resort; Thou hast given commandment to save me; for Thou art my rock and my fortress."             (Psalm 71: 1 and 3, KJV) 

Resort often to your Rock for He is your true center....    plf

"Sideways"

What you choose to do on the side matters a great deal! Maybe you have a little extra time or money so you order from the menu of life, ingest, inhale, or do a little extra something.  Those small, seemingly separate decisions (on the side) that we deem to be of minor importance can actually blindside us, turn us sideways and sidetrack us from achieving our main goals on so many levels.  Beware!  Those side dishes add up and accumulate.

Sometimes a side dish can be a healthy choice---like asparagus spears blanched al dente to perfection.  One of my favorite "side dish" stretches after the main portion of my morning yoga practice is a wonderful little yoga posture (asana) called Anantasana.  Since our pelvic region and hips are the Grand Central Station of movement, this position (which I include in my daily practice) benefits the lower abdomen with a unilateral (one-side-at-a-time) massage, tones the inner thighs and hamstrings, and relieves backaches that can be caused by tension in the hips and sacroiliac joints.  This side-lying posture is my "go to" daily asana for relief from chronic sciatica.  If your body needs a healthy "side dish" stretch try adding this one to your daily yoking session.  

• Physically---This relatively easy, side-lying pose, called Anantasana, is practiced on a flat and level surface by first rolling from the back onto the entire left side of the body with the left arm extended out and under the left ear.  Inhale deeply into the left side of the rib cage while stretching out through the left shoulder and hand (palm facing upward) and then reaching in opposition through both flexed feet with the left ear resting on the inside of the left upper arm.  Exhale and draw the pelvic floor and abdominal muscles up and inward for core support as the entire left side of the body grounds down into the floor and stretches into the flexed feet and extended left fingers.  Remain in this extended side position with both feet flexed for 2-3 smooth and relaxed breaths, allowing the muscles along the entire left side  to release. 
• Transition very slowly into the second phase this side-lying pose during an exhalation as the bottom leg (left) bends at the knee to form a right-angle "kick-stand" for support.  On the next deep breath in the left arm then bends at the elbow while head raises up and then rests on the heel of the left hand with the gaze traveling down the right side to the right big toe.  Remain here for 2-3 smooth breaths, using the exhalations to ground down into the left elbow, the upper arm, the outer left knee and flexed foot.  Then slowly bend the right knee, bringing it up and over the right hip during an inhalation.  Use the right hand to manually draw the knee up toward the right shoulder during an exhalation, encouraging the right hip to open while engaging the pelvic floor and abdominal muscles for support.  
• If you're aware of tension in the back or outside of the left thigh it may be useful to loop a belt or canvas strap over the right foot to aid in the next transitional step.  If you are flexible enough to reach the right big toe with your right hand for a secure yoga toe hold, insert the first two fingers between the big toe to separate it from the others, and then wrap the thumb over the fingers to secure the grip.  Remain in this bended right knee phase for 2-3 breaths drawing the right hip open (external rotation) and aligned directly over the left hip without twisting. Continue to gaze at the right big toe (padhayoragrai drishti) and feel the energy rising up through the back of that right leg. 
• Slowly and respectfully begin to transition toward the full side stretch on an exhalation while grounding down into the outer left knee and upper arm. Then inhale slowly to extend the top right leg straight up over the left hip, pressing gently through the flexed heel of that foot.   Remain here for 2-3 breaths while consciously releasing any tension in the outer left hip and thigh, and the back of the right leg (hamstrings) at the end of each cycle of breath.  Check your alignment to receive the full benefits of this stretch by extending the bottom left elbow straight out of the left shoulder with the spine in a neutral, not twisted, yet extended position.  
• Finally you may move into the full side-lying stretch when the bottom left hip and buttocks muscles have softened and relaxed enough to allow a gradual straightening of the bottom left leg as you exhale.  Use the outside of the left flexed foot like a mini kick-stand to prevent the body from rolling off of the full and balanced side stretch. Remain in this fully extended side stretch for 3-5 rhythmic breaths before slowly lowering the top extended leg back onto the bottom leg with a long exhalation.  (Next week I'll target another option to continue the release of sciatic discomfort.)  Now you're ready to roll onto your back and then onto the right side to transition slowly into this same side-lying stretch along the entire right side of the body.
• Mentally---Since I'm recommending at least four stages of movement (described above) to transition into this full side-lying stretch it's helpful if the mind stays focused and aware of the entire bottom side of the body as it remains in contact with the floor, as well as the upper leg that is extending upward in opposition.  It will help to count the number of each smooth breaths while in each phase, releasing any perceived tension at the end of each exhalation before moving on to the next transition.  Never rush or force the breath or the body into a position that it is not ready to attempt!  Move through this unilateral stretch very slowly and mindfully with full awareness of each decision.
• Spiritually---During this side-lying posture you may notice that one side of the body is physically tighter than the other side. This may mean that during sleep you spend most of the night stretched out and lying on the looser side, so practicing this pose may help to balance both sides of the physical you.  While lying on each side and remaining in each phase of Anantasana think about how you can make more balanced choices as to how you spend your extra time and money "on the side."  Ponder the apostle, Paul's, encouraging words in his second letter to the church in Corinth:

"We are troubled on every side, yet not distressed; we are perplexed, but not in despair; Persecuted, but not forsaken; cast down, but not destroyed...."     II Corinthians 4: 8-9 (KJV)

"Heart Help"

Today, February 14th, when much of the world celebrates the notion of love with a holiday called "Valentines' Day" I'd venture a guess that there are a great many unhappy people out there who have love problems.  Some may wish they could write to a twenty-first century Dear Abby for "heart help" because they don't feel loved enough to be happy day after day.  If they were honest they might even describe the feeling of unhappiness as constantly pervading rather than just fleeting moments of misery. 

When our heart physically hurts we usually have it checked by a licensed medical doctor or a heart specialist in cardiology.  Yet when the pain is not in the machinery itself but seems to emanate from deep within and beyond the physical pain, then where do we go for help?

While I do not claim to be a trained psychologist or psychiatrist, I do have an opinion on matters of the emotional and spiritual heart based on 66 years of personal experience and 42 1/2 years of marriage to my college sweetheart. (Oh yes, those seven months plus one day, seven hours and 57 minutes count because I'm learning more every minute!)  I've learned that I feel happy when I decide that I'm happy! It is not my husband's, nor my children's, nor my grand children's responsibility to make me happy or to fulfill me. This is mine alone. I may not have complete control of my initial response to life's situations, but if my mind is in control of my ongoing emotional state, then I alone can grant myself permission to be happy, sad, frightened or whatever, once that first response is experienced. Therefore, the emotional state of happiness must be a decision of the mind at some point.   The mind rules; the body serves. 

I truly hope that each one of my readers will decide to give unconditional love for all creatures a chance.  This divine type of love (called metta in Sanskrit and agape in Greek and Latin) means loving whether or not we are loved in return!  (I believe that it is better "...to have loved and lost than never to have loved at all.")  We do have the power to experience God's perfect love flowing through us to others, a love not based on receiving anything in return other than the joy of loving.  

I pray that each of you will find your "heart help" in a love relationship with your Creator.  Who else could possibly fill that God-sized void that was installed during our creation?  Who else but God could take on the enormous task of "completing" us so that we "feel happy?" There aren't many flawed humans out there who would suffer and die in our place just to enable an ongoing love relationship.  This week try finishing each yoga practice, no matter if it's for five minutes or fifty minutes, with this heart-opening variation of "Corpse Pose" or Savasana with a prop.

• Physically---End your physical practice (asana) by lying on a firm, flat and level surface in "Corpse Pose" with a prop. (For the traditional "Corpse Pose" see also the November 29, 2010 blog.) Prepare the prop by rolling a blanket or towel into a bolster-shaped tube about three feet long and at least three inches thick.  Sit on one end of the roll with the tail bone just over the end, but the sacrum (the triangular-shaped bone just above the tail bone) will be supported fully at the bottom of the roll. Then slowly exhale while lying down with the full length of the spine supported all the way up to the back of the head.  Then relax the diaphragm (the done-shaped muscle that separates the lower abdomen from the upper) to draw in a deep, three-dimensional "breath of life" through both nostrils and into all corners of each lung as the legs and arms are extended out away from the hips.  This external (away from center) rotation of the hips and arms will feel very open and vulnerable physically. At the end of a long and slow exhalation release the shoulder blades over each side of the bolster or blanket roll and allow the fingers to curl softly with the palms facing upward.  Close the eyelids softly and with each exhalation release a different part of the physical body, scanning from the forehead down or from the toes upward, but pay close attention to releasing the rib cage and chest area where the physical heart resides.  Allow time to remain here in this restorative pose for five minutes or more before slowly rolling onto the right side in a fetal position for a few moments or even minutes.
• Mentally---While lying in this "Corpse Pose" variation focus the attention on releasing tension across the entire chest and upper back at the end of each exhalation.  If the mind wanders outside of the physical body, simply return to conscious breathing by establishing a smooth and easy rhythm to the breath (pranayama).  Let go of any emotional response such as annoyance.  Count the number of seconds for each inhalation and be sure to equal that for each thorough exhalation, beginning at four seconds and increasing the duration by one second for each segment of the breath.  Wait for each breath to come naturally without any sensation of rushing or concern.  Stay present with each breath.
• Spiritually---As the lungs fill with positive energy (called prana) allow God's unconditional and divine love to flow freely into your body, mind and soul.  During the exhalations, choose to let go of any negative thought or emotional response to your current situation.   Decide that each breath will bring forgiveness, happiness and joy as you connect fully to experience your Creator's deep love for you.  Memorize God's affirmation of love in John 3:16.   Read and ponder the Sixth Chapter of Luke, especially Luke's direct quotes from Jesus, before your next yoking experience.  Open your heart to unconditional love and forgiveness.  Let God help your heart....                          Namaste, plf

"For if ye love them which love you, what thank have ye? For sinners also love those that love them.  And if ye do good to them which do good to you, what thank have ye? For sinners also do the same. And if ye lend to them of whom ye hope to receive, what thank have ye?  For sinners also lend to sinners, to receive as much again.  But love ye your enemies, and do good, and lend, hoping for nothing again; and your reward shall be great, and ye shall be the children of the Highest; for He is kind unto the unthankful and to the evil.  Be ye therefore merciful, as your Father also is merciful.  Judge not, and ye shall not be judged; condemn not , and ye shall not be condemned; forgive, and ye shall be forgiven...."   
 (Luke 6: 31-37, KJV)

 "Beloved, let us love one another; for love is of God; and every one that loveth is born of God, and knoweth God.  He that loveth not knoweth not God; for God is love.  In this was manifested the love of God toward us, because that God sent His only begotten Son in the world, that we might live through Him... If God so loved us, we ought also to love one another."                                                        (I John 4:7-9 and 11, KJV)

"Indecision"

 How do we move out of indecision when we feel strongly both ways?  When we're faced with choices do we follow the way of the world by trying to use our own logic and reasoning---making a list of pros and cons for each choice, or asking the advice of someone we admire?  Or do we simply go it alone and make the best decision with the available information?  We could also decide not to decide and eventually allow the decision to be made for us. "Lead or be led" as the saying goes.  Who is your guide, your leader?  What goals are you trying to accomplish?

 Chronic indecision may occur because you don't have a long-range goal.  Maybe you haven't discovered (or accepted) the fact that every life has a divine purpose. (Yes, God can powerfully use even those children unwanted by their parents!)  How can you lead our life according to God's chosen path if you don't know what it is?  Read some of the Bible stories in The Book of Genesis to learn the tough lessons that Sarah, Rachel and other "slightly bad girls of the Bible" experienced when they became impatient for God to act and then tried to do things their way.  Let's just say it wasn't pretty when they made decisions to deceive their husbands and manipulated them to bring about what they thought would be best!

 I've noticed that I'm a tad indecisive when both choices appear to bring acceptable outcomes. But which one will bring about the blessings that God has in store for me and for others around me?  What is the purpose of my life?  If I want to leave my mark on the world I have to live with purpose. The only way I know to cause all the decisions of my life to fulfill my purpose is to consult the Creator who designed me with specific gifts for specific purposes.  Yes, I need to pray about every decision in my life---large or small---in order to follow His path for my life.  What do I hope to be and to accomplish by the time I die?  Some of these things are tangible and measurable. With one wrong decision I can be blown way off course. Valuable time can be lost or wasted by the indecision that stems from a lack of purpose.  But a goal can be an exciting dream that carries you forward into each new day. (And I really could/should write a book about this if I don't get off the course chosen for me.  Please pray that I will return and re-return continually to my goal of writing, and that I can let go of doubts and distractions.) 

My first suggestion to readers who want to solve the indecision dilemma is to pray about and discover the specific gifts that God has given you to use for His good purposes.  Once you acknowledge and accept that you have been blessed, say with artistic or musical talent, it will be easier to accept the challenge of a specific life purpose.  Narrow it down to one or two obvious gifts and then decide how they can be used to honor the God who gave them to you.  This can be accomplished while practicing yoga---yoking with God to tap into the mind of Christ.  Practice your best version of this week's full "Belly Rolls" or Jathara Parivartanasana as you contemplate your life's purpose/s.  But don't practice twists if you are pregnant!

• Physically---Begin by continuing the "Bent-Knee Belly Rolls" from the January 24th blog with emphasis on moving in sync with the breath.  (There was no new blog because I was on a much-needed vacation last week.)  Start from a twist to the left side while lying flat on your back on the floor or a firm, level surface.  The bent knees are rolled to the left (massaging the right ascending large colon first) and the gaze is focused to the far right (called parsva drishti) or on the right thumb (angusta ma dyai). Then inhale to extend both legs straight out toward the left hand as the chest expands and both arms stretch away from each other with both feet stretching toward the left hand.  At the top of the inhalation hold the breath in briefly (antara kumbhaka described in the January 10, 2011 blog) while drawing the pelvic floor and abdominal muscles up and inward.  This very important step engages the mula bandha and the uddiyana bandhas to protect the spine by providing support for the vulnerable lower back while lifting the legs and twisting from side to side. Only after the locks or bandhas are engaged bring both straight legs up over the hips by squeezing the core muscles back toward the spine and grounding the upper back and arms into the floor.  Begin the exhalation as the poker-straight legs lower as one unit toward the right hand, and the gaze rolls to the left thumb.  This completes one cycle of Jathara Parimartanasana.  
• Then relax the abdomen and pelvic floor to breathe a deep belly breath as the arms and chest expand outward, and the diaphragm drops into the lower abdomen. Hold the breath at the top of this deep inhalation, and engage the locks before moving both straightened legs over the hips and the head back to center.  During a long and thorough exhalation, lower the legs as one unit slowly to the left as the gaze rolls back to the right thumb.  Continue these complete "Belly Rolls" for at least 2-3 full cycles before drawing both knees tightly into the chest on an exhalation.  Then extend the feet out with the toes pointing away from each other to rest in the stillness of "Corpse Pose" for a minimum of five minutes. (See the January 24, 2009 blog.) 
• Mentally---This breath-synchronized cycle of "Belly Roll" twists requires complete awareness, focus and concentration because there are several internal actions (engaging and releasing of the locks) that must occur simultaneously with external movements (leg extensions, lifts and lowering.)  Since these actions are orchestrated by three segments of breath---inhalation, breath retention and exhalation---the mind is kept in the present moment by coordinating the movements with the breath (vinyasa.)
• Spiritually---There is obvious spiritual significance of turning to the right and then to the left with the eyes changing direction, seeking a path to follow.  Let's strive to be like Jesus and His apostle, Paul, as we chart our personal course toward becoming the person that God wants us to be and accomplishing the centered goals that He has charted for us---continually returning back to center our minds upon the goal before us. 

"...So run that ye may obtain.  And every man that striveth for the mastery is temperate in all things. Now they do it to obtain a corruptible crown; but we an incorruptible. I therefore so run, not as uncertainly; so fight I, not as one that beateth the air; But I keep under my body, and bring it into subjection...."            (I Corinthians 9: 24b-27a, KJV)

Beware of distractions and decisions that take us off course!                                     Namaste, plf