"Be Transformed, not Conformed"

These two words---conform and transform---both contain the root word form, which refers to the shape, image, outline or structure of anything. The prefix con or com adds the connection, meaning "with or together." But in order to be conformed "to or with" anything, there must be a making or a bringing into a similar shape or structure.  A degree of force or will is implied so that when we conform to a certain set of guidelines or rules---or even a yoga position---we decide to accept the shape and we willfully choose to become like or similar to that image or likeness.  

It's been said that yoga practice can be transformational. While it may be true that  yoga asanas or postures can conform our bodies outwardly into a specific shape or image, that does not mean that we have been transformed.  The prefix trans in transformation means that the change occurs slowly "over or across" a period of time.  In order to experience an almost miraculous change in basic nature and thought patterns we must allow for regular, even constant practice (called abhyasa) over time to thoroughly change our physical, mental and spiritual condition.  This week's targeted posture is a "Seated Twist" called Bharadvajasana I that will, over a period of regular practice, help to restore suppleness in the dorsal and lumbar regions of the spine.  If practiced with present-minded awareness and a spiritual connection to the Creator, over time this gentle twist may just help to establish a yielding and compliant nature that is open to change.   Bharadvajasana I is also one of the only twists that is safe for prenatal students to practice, and it is extremely beneficial for people with very stiff backs, such as those with arthritis.  It's comforting to realize that if your body is misshapen, your inner nature doesn't have to be!

• Physically---The warmth of the early morning sun adds a delightful dimension to the practice of the "Seated Twist" called Bharadvajasana I by heating the muscles and joints while infusing them with natural vitamin D sunshine.  Begin in "Child's Pose" (January 10, 2009 blog) for prayer and meditation, and then slowly exhale onto the left hip to bring the legs and feet to the right side beside the hip.  If both sides of the buttocks and the sit bones do not make contact with the ground, a prop (such as a thin pillow or folded blanket) may be needed under the lower hip to level out the pelvic basin.  The right ankle will rest comfortably on the inner arch of the left foot.  Remain grounded with level hips in this preparation for 3-5 breaths before beginning the twisting action that will conform your body into the physical outer shape of this pose.
• Then inhale a long and slow breath to lift both arms upward, drawing the pelvic floor and abdominal muscles (the bandhas) up and inward at the top of that inhalation, and exhale while turning the trunk to the left about 45 degrees as the right hand lowers to the outer side of the left thigh near that knee.  Inhale the left arm straight out from the shoulder with the palm facing outward, and then slowly exhale it to the side and behind the back, bending the elbow to reach toward  OR grasp the right upper arm just above the right elbow.  Keep the gaze forward and over the right shoulder as you twist to the left. If the dorsal or lumbar back is stiff you may have to simply reach toward that right arm, or use a strap around the right elbow for leverage.  Remain here with an expanded chest for at least five deep, ujjayi (three-dimensional, victorious) breaths.  Consistently lift and expand to extend the spine up through the crown of with each inhalation, and then draw the pelvic floor and abdominal locks in like a drawstring to support the spine while deepening the twist to the left.  Wait patiently for the release to occur before reversing to twist to the right.
• Inhale and relax forward into "Child's Pose" for 2-3 slow and deep breaths before exhaling the hips to the right and the feet to the left side of the hips, left ankle now resting in the arch of the right foot.  Remain in this twist to the right for an equal number of breaths before straightening both legs out in front and lowering onto the back in "Corpse Pose" (January 24, 2009 blog) for a minimum of five minutes.
  
• Mentally---Remember NOT to force the spine to twist beyond your "edge" in order to physically conform to the shape of this pose, but rather pay attention to the places in the upper and lower back where you feel stuck.  Breathe deeply into these tight areas, and invite metta or lovingkindness to enter and renew your stiff spine, shoulders and resistant attitude.  Wait patiently for release from bondage, becoming more supple with regular practice and a positive attitude that anticipates renewal.
• Spiritually---While practicing this gentle twist to restore suppleness in the physical spine, allow your spiritual heart and mind to expand and become more open to the leading of the Holy Spirit.  Invite God into all areas of your life to slowly open and change you---transforming you from within as you regularly practice yoking with Him. 

"And be not conformed to this world; but be ye transformed by the renewing of your mind, that ye may prove what is that good , and acceptable, and perfect, will of God."
(Romans 12: 2, KJV) 
May we become spiritually limber and lithe, yielding easily to the drawing of the Spirit within us.  Namaste,   plf

"Be Prepared"

The Girl Scout motto expresses worthy advice for all of us---"Be prepared!"  We can ride out the storms of life a bit more comfortably if we have a flashlight with spare batteries nearby.  We don't head to the beach in the noonday sun without wearing ultra-violet protection sunglasses or expose our skin without applying an appropriate level of sunscreen to protect it from cancer-causing rays.  And we don't extend into intermediate stretching yoga postures such as this week's "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana without first warming the appropriate muscles and joints.    

Warning:  Prenatal students should be cautious not to overstretch during the second and third trimesters when  the placenta produces a hormone called relaxin that will allow laxity in the joints and possibly lead to instability.  

• Physically---Prepare the muscles and joints for this intermediate, asymmetrical balancing posture, called "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana, with several rounds of "Salutations to the Son" with the  "Dancing Warrior" vinyasa flow (described in the January 4, 2010 blog) to warm the leg muscles and hips.  To further prepare the hips, side, back and leg muscles, spend at least five slow and deep breaths in each of these unilateral (one-side-at-a-time) positions beginning in "Staff Pose" (Dandasana, June 22, 2009 blog) and then moving through "Head-to-Knee Pose" (Janu Sirsasana, June 29, 2009) on the right side, transitioning to "Three-Limb Pose" (Triang Mukhaikapada Paschimottanasana, July 6, 2009); then move cautiously---NOT prenatal students---into the "Seated Twist Pose" (Marichyasana I, July 13, 2009) before attempting the "Seated Forward Fold" (Paschimottanasana, July 20, 2009).  Remember to breathe smooth and rhythmic breaths as you move slowly into these deep stretches for the hips, lower back and thighs.   Again, never force your body to move beyond your "edge" into pain and injury!
• After completing the above careful preparation for the standing pose, "Extended Hand-to-Toe Pose," with the hands behind the hips, slide the feet just under the knees hip-width apart and then press into both hands to come into a squatting position.  With a deep inhalation allow the lower abdomen to expand and push the knees down and forward.  At the top of the breath draw the pelvic floor and abdominal muscles (the "locks" or bandhas) up and inward, and then exhale as the tail bone rises up and the legs straighten into a soft, "Standing Forward Fold."  Remain here with the hands cupping the elbows for 2-3 smooth breaths as the weight of the head surrenders to gravity, lengthening and releasing the muscles across the back of the body.  Now, you're ready to inhale and sweep the arms out and up into an "Upward Salute" (Urdhva Hastana, April 13, 2009 blog) and exhale into last week's preparation called "Standing Hand-to-Big Toe Pose" with all four corners (the cornerstones) of the left foot grounding into the floor as the crown of the head remains lifting in opposition.  When you're ready and centered over the left foot begin to straighten the right leg by pushing through the heel and ball of the flexed foot.  It's better to allow a slight bend in the lifted leg than to bend forward at the waist or hike the right hip up due to tight or weak hip flexors (psoas major, iliacus, and rectus femoris).
• Once the lifted leg is extended to your edge, for a greater challenge and release, inhale to move the left hand from the left hip straight out to the side, shoulder height, and slowly exhale the right leg out to the side.  Be sure to keep the hips square with a neutral pelvis---neither tipping forward or backward.  Then add a slight cervical twist by rotating the head and the gaze to the far left (parsva drishti) away from the extended leg, but keeping the crown of the head aligned directly over the spine.  Remain in this fully extended variation of "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana, for 3-5 breaths before slowly exhaling the lifted leg down and back under the right hip.  Inhale to ground the right foot and switch to lift the left bended knee, exhaling it into the chest before continuing on the left side. 
• Mentally---This balancing posture (asana) requires physical and mental strength, as well as an attitude of calm focus with a steady gaze.  If the mind wanders away from the body and conscious breathing, a reduced volume of prana or life force will be insufficient to fuel the energy required to hold the balance.  Hold a steady gaze with relaxed breathing and simply observe what is possible at this particular moment.  Be an objective witness to your ability to stand and balance on one leg at a time, releasing all judgment and emotional responses with every exhalation.
• Spiritually---We have a limited capacity to control our immediate surroundings, but we can control many aspects of the body, as well as our thoughts and reactions to our surroundings.  As you practice balancing on one leg with the other extended out to your personal edge, hold on to the joy of what you are able to do and let go of self and ego. Trust God to go before you and prepare the way, dealing with the issues that are beyond your control.   Think lovely thoughts about the many glorious promises found in The Bible, such as these two from The New Testament:

"Let not your heart be troubled; ye believe in God, believe also in me.  In my Father's house are many mansions; if it were not so, I would have told you.  I go to prepare a place for you.  And if I go and prepare a place for you, I will come again, and receive you unto myself; that where I am, there ye may be also."                     (John 14:1-3, KJV)

"But as it si written,  Eye hath not seen, nor ear heard, neither have entered into the heart of man, the things which God hath prepared for the that love Him."     (I Corinthians 2:9, KJV)

"Details Make a Difference"

The omniscient "they" say that God is found in the details of life.  Therefore, it's not only what you say, but how you say it and where and to whom.   It's also important to take notice of what you do, how and where you do it and with whom.  A daily yoga practice with God will cultivate this present-minded awareness of the details in your life.  You'll begin to find pleasure in the small stuff---like discovering that you can still balance on one leg like you did as a child.  

Since yoga balancing postures are built from the ground up much like a building, the details of the foundation are crucial. The cornerstone forms the basic and main part of the foundation, determining alignment, attitude and strength.  If all four cornerstones of the standing foot are not firm and even, the pose will topple. If the upper body is not plumb, meaning the skeletal structure is in perfectly vertical alignment over the standing foot, the pose will wobble and fall. If the mind is not focused and present with a positive, "I can do this" attitude, the posture will topple. If the strength and energy are not available to hold the balancing position, the asana will be weak and wobbly. Try practicing this week's posture, "Standing Hand-to-Foot Pose" or Hasta Padangusthasana, with present-minded awareness and attention to detail before you move into the full pose called "Extended Hand-to-Big-Toe Pose", which will be targeted in next week's blog. Prenatal students may safely practice balancing on one foot for very brief periods at a time---no longer than 3-5 breaths per side, and with mindful awareness of the light compression in the abdomen.

• Physically---After several rounds of "Salutations to the Son" followed by thigh and hip-openers like last week's "Lizard Pose", physically prepare for "Standing Hand-to-Foot Pose" or Hasta Padangusthasana by finding your balance on two legs. From "Lizard Pose" or "Downward-Facing Dog" lunge forward to the top of the mat into "Mountain Pose" (April 20, 2009 blog) or even Samasthiti (as described in the December 6, 2010 blog) with the upper body weight evenly distributed over all four corners of both feet.  
• To find your center in any balancing position on one leg, begin with the details of the standing foot.  Inhale slowly as toes of the standing foot lift from the floor, extend and spread wide, and the arms sweep out to the sides. The pelvic floor and abdominal muscles also lift and lock (bandhas) for balance and support.  During the exhalation the toes release one-at-a-time to the floor with the neck of each toe extended and relaxed, rather than tense and gripping, and the arms may lower toward the right foot as the knee bends and lifts up toward the right rib cage.    At the end of that first slow and deep ujjayi breath  grasp the ball of the right foot with both hands and draw the bended knee into the chest and as high as possible without bending the torso forward. Prenatal students should draw the right knee outside of the right rib cage, being extremely cautious not to compress the inner right thigh into the baby's space. 
• Before extending the right leg straight out in front for the full "Extended Hand-to-Big-Toe Pose", remain calm and steady in this preparatory, one-legged balancing position for at least 3-5 breaths with a "Third-Eye" inner focus called naitroyah ma dyai drishti   Use each inhalation to ground down into all four corners of each foot (your cornerstones) while stretching up through the crown of the head.  Use the exhalations to firmly lift the locks (bandhas) in and upward as the spine lengthens with the tail bone pressing straight down toward the inner heel of the left foot.  Be careful though, because excessive muscular tension in the torso reduces the volume of each breath, preventing the prana or life force from fueling the body. Switch to observe the difference between the left and right sides by slowly releasing the right foot to align just under the right hip. Then inhale, lifting the toes of the right foot now to ground down into all four "cornerstones", spreading toes and extending to balance in "Hand-to Big-Toe Pose" on the right foot.  Always rest in "Corpse Pose" (January 24, 2009 blog) to relax and restore at the end of your practice.
• Mentally---During all balancing postures the mind focuses intently on maintaining a firm and evenly grounded foundation (foot, hand or whatever is on the ground), a bone-over-bone aligned body, a positive attitude and a relaxed and steady gaze---all while sustaining a slow and rhythmic pattern to the breath for strength and energy.  Balancing makes no allowance for the mind to wander.
• Spiritually--- The feet (especially the heel, as with Achilles) have been used throughout ancient literature as the source of strength and balance so it's no wonder that the feet are the cornerstone of our standing postures to balance steadily.  The foundation of the Christian religion is that Jesus became the main part of the faith, the cornerstone which enabled us to build a strong temple of faith that is inhabited by God's Holy Spirit.  As you physically  ground down into your cornerstone (the foot), remember that Christ is the cornerstone of your spiritual faith and your  connection to God because He gave us access through His death and resurrection.  The apostle Paul explained this concept in his letter to the church in Ephesus:

"For through Him [Jesus] we both have access by one Spirit unto the Father.  Now therefore, ye are no more strangers and foreigners, but fellow citizens with the saints, and of the household of God; And are built upon the foundation of the apostles and prophets, Jesus Christ Himself being the chief corner stone; In whom all the building fitly framed together groweth unto an holy temple in the Lord; In whom ye also are builded together for an habitation of God through the Spirit."                        (Epehsians 2: 18-22, KJV)

 

 To experience balance in your life, pay attention to the details of your faith and the cornerstone upon which it is built.                                                            Namaste, plf

"Ups and Downs"

Ups and downs are a normal part of life.  They seek to balance one another by providing an outer limit to our emotional extremes.  As philosopher and poet, Kahlil Gibran put it in his classic text, The Prophet, "Your joys are your sorrows unmasked."  

It certainly does seem that these two emotions follow closely on the heels of one another. Yet sometimes we panic and forget that God eventually lifts the mask of sorrow to reveal the divine purpose for our suffering.  The wisdom of Jesus clarified the correlation between these two emotions when He said, "A woman when she is in travail hath sorrow, because her hour is come; but as soon as she is delivered of the child, she remembereth no more the anguish, for joy that a man is born into the world."   (John 16:21, KJV)

As you move physically up and down in this week's targeted yoga pose, "Lizard Pose" or Utthan Pristhasana, try to remind yourself that the discomfort of the down will eventually be followed by a joyful up.  This extremely effective hip-opener can be beneficial for prenatal students, but only under the supervision of a certified and experienced prenatal yoga instructor.

• Physically---To develop a smooth and rhythmic pattern to the breath and effectively warm the muscles and joints, begin with several rounds of "Son Salutations" described in three consecutive blogs starting on April 27, 2009.  When you've developed enough internal body heat (called agni) rest in the "Downward-Facing Dog" posture (asana) for 3-5 deep and smooth breaths, using the nose only, of course.  During an inhalation, switch your gaze (drishti) from the toes (padhayoragrai) to your right thumb (angusta ma dyai) and at the top of that inhalation lift the pelvic floor and abdominal muscles (the bandhas). During a long exhalation, lunge the right foot forward to the outside of the right hand until the knee is aligned directly over the right ankle. Remain on the ball of the back left foot and actively hug muscles to bone while pressing the back heel away from the left hip.  Remain in this position for 3-5 deep and smooth breaths with the right inner knee pressing lightly against the outer right shoulder.  At the end of each exhalation give the right thigh and hip permission to soften and release.
• To move into "Lizard Pose" or Utthan Pristhasana, if your hip joints are tight you may need two blocks or thick books within reach to use as props that will be placed directly under the shoulders.  On an exhalation, release one forearm at a time to the floor or onto your props with the elbows aligned directly under the shoulder joints.  Keep the hips and shoulders squarely facing front while continuing to lower them inside the right upper arm.  Remain in "Lizard Pose" on the right pressing into both forearms and wrists and the back heel to lift slightly up and down with each breath.  After 5-6 (in time building up to 8-10) rhythmic breaths, inhale to come up onto the palms of the hands, and then exhale the right foot back into "Downward-Facing Dog."  Rest here for 3-5 deep and smooth breaths before lunging the left foot forward inside the left hand for "Lizard Pose" on the left.
• Mentally---As with all challenging yoga positions, at first the mind is focused on maintaining a rhythmic pattern of conscious, ujjayi (victorious) breathing and developing skeletal alignment of bone over bone.  Use the healing and opening energy of each breath to soften and release tension in the hips and thighs while moving slightly up and down in rhythm with the breathing pattern.  The gaze and attention is "Third Eye" naitrayoh ma dyai drishti while remaining fully aware of the gentle up and down movement, much like the actual lizard or gecko moves.
• Spiritually---While practicing the gentle up and down movement of this posture (asana) we can remind ourselves of the old adage that behind every cloud there truly is a silver lining.  God often uses our pain or sadness to prepare us for the joy that follows.  Be encouraged by the continuation of Jesus' promises for our joy as recorded in The Old Testament Book of John:

"And ye now therefore have sorrow; but I will see you again, and your heart shall rejoice, and your joy no man taketh from you."   (John 16:22, KJV)


Don't allow yourself to go too deeply down into depression (or too deeply in a pose into injury) before lifting yourself up with the joyful promises of God found in His Words in The Bible.    Namaste, plf

"Staying on Course"

When something "just feels wrong" maybe it is. That's because we've all been given a God-installed, inner voice of intelligence---a guidance system called the conscience. If no God exists to create man, how does man know the difference between right and wrong? Our omniscient Creator knew that we'd need something to tell us when we're headed off course.   However, many times we ignore or refuse to consult this internal compass that was intended to save us from destructive desires. Even more dangerous than not consulting our God-installed compass,  is the reprogramming of our conscience with the world's standards.  Sometimes we treat God's Commandments as if they were simply suggestions and we make up our own rules.

From the beginning God knew that we'd need concrete guidance, so He gave His servant, Moses, the Ten Commandments.  God even wrote them on stone tablets for emphasis.   Similarly, God also inspired Patanjali in the second chapter of the Yoga Sutra to write the yamas, which are ethical disciplines that correspond to the Ten Commandments, transcending creed, nation, age and time.

The regular and constant practice of yoga, which is called sadhana or abhyasa, helps us to develop a stronger connection to our God-installed conscience.   In many yoga poses (asanas) we stop moving altogether and remain grounded in the presence of the Lord, but being reminded of our limitations  His path for our life becomes clear when we practice focusing on our internal compass, as defined by the Ten Commandments.  Make time this week to regularly practice a variation of the seated posture called "Compass Pose" or Parivrtta Surya Yantrasana as you focus on how well you're keeping God's commandments.  In order to determine if you're staying on course, you may need to read the Ten Commandments, found in the Old Testament Book of Exodus, Chapter 20, Verses 1-17.   While holding this week's grounded position, meditate on these laws that form the standard by which all men can be fairly judged.  Thanks to Jesus Christ we are living under the "law of grace."

• Physically---When the hamstrings and/or hips are especially tight, it's advisable to warm the muscles and joints with several rounds of "Salutations to the Son" (found in the April 27th through May 11, 2009 blogs). Then exhale into "Downward-Facing Dog" and release your torso to center in a "Wide-Stance Forward Bend" called Pasarita Padottanasana, which was explained in the February 28, 2009 blog.  After five smooth and deep, three-dimensional (ujjayi) breaths to increase circulation in the muscles and lower abdomen, exhale for at least three repetitions of the "Revolved Wide-Angle Pose" flow (referred to as "Standing Straddle Twists" in the blog). This flow will build heat and increase the spinal flexion while helping to release the hamstrings for their intense stretch in "Compass Pose" or Parivrtta Surya Yantrasana.
• Then release to a seated posture called "Staff Pose" with the legs stretched straight in front. Begin to enter "Compass Pose" by bending the right knee and drawing the flexed foot back toward the right ear using the "yoga toe-hold."  In this grip the first two fingers of the right hand separate the big toe from the others and then the thumb wraps on top to firmly hold the flexed foot in the first stage of "Foot-to-Ear Pose", called Akarna Dhanurasana.  Remain grounded onto both sit bones with the pelvic floor and abdominal muscles lifted (the "locks" or bandhas) as the right leg begins to straighten above the right ear.  For those with tight hamstrings it may be necessary to wrap the loop of a strap or belt around the right foot as the right leg is extending above the right hip.   With the internal locks firmly engaged for support and the left leg grounded and pressing through the heel, switch the right flexed foot or the strap to the left hand and release the right hand to the floor just under and in front of the right leg.   Inhale deeply while rotating the head to the left but keeping it directly over the spine to begin to gaze under the left shoulder.  While moving cautiously into your best version of this advanced seated posture, keep in mind that an upright and extended spine is more important than holding both legs straight and extended.  The needles of your compass (ie your legs) will eventually straighten out with regular practice so be patient and never push or force your body into any yoga posture.  Slowly release the right leg into a bended position and then back to the floor into "Staff Pose" before switching to extend the left leg with a flexed foot.  Always relax in "Corpse Pose" to meditate for at least five minutes after practicing yoga postures.
• Mentally---In order to avoid pulled hamstrings, it is absolutely crucial to pay close attention to your body sensations and the rhythm of your breath while moving into this advanced stretch.  Try to remember to inhale as the hips ground downward, the grounded leg presses forward through the heel, and the spine extends upward.  Then exhale as the upward extended leg is drawn back behind the shoulder and notice the resistance in the back of the right thigh.  Stay alert and aware of all physical resistance.
• Spiritually---The physical challenge of this advanced stretch is a great spiritual reminder for everyone that we can never remain perfectly within the boundaries of God's unchanging laws because of our physical resistance.  Just as the parameters of the law reveal our human failings, so our human limitations are exposed by physically challenging yoga postures that take us into and make us aware of that place of resistance.  But be encouraged with God's wonderful promise:

"For sin shall not have dominion over you; for ye are not under the law, but under grace...the gift of God is eternal life through Jesus Christ our Lord."          
( Romans 6: 14 and 23b, KJV)

"The Fabric of our Life"

What holds you together in tough times? When we repeatedly turn to someone or something for help or support in life's difficult situations, that someone or something gradually gains significance. In fact, a symbiotic relationship is developed and it becomes a central theme interwoven throughout our days, ultimately creating a strong influence and a priority in our life.  

God wants to have that place of significance  in our lives. He wants to be woven into the fabric of each day---the first thought in our mind when we awaken and the last before we fall asleep to rest in Him.  He wants to share our sorrows in the valleys of life, as well as the thrills on the mountaintops.  He is continually drawing us into a daily, personal relationship with Him that will last throughout eternity.  Jeremiah, the Old Testament prophet and priest, informs his people in the book that bears his name:  "The Lord hath appeared of old unto me, saying, 'Yea, I have loved thee with an everlasting love; therefore with lovingkindness have I drawn thee.'"   (Jeremiah 31: 3, KJV)

While practicing yoga I suggest that you habitually meditate on your Creator as the source of all your blessings because you'll need to rely on Him when the challenges come.  Weave God into the fabric of your life so that as you practice yoga postures, such as this week's Pasasana or "Noose Pose", you'll be reminded of how God wants to be like a noose, or a cord wrapped around you with His "everlasting love."  If your arms aren't long enough, His are!

• Physically---From "Child's Pose" or Balasana, inhale slightly forward onto the forearms while bringing the inner edges of your feet together and tucking your toes under the heels. At the top of the inhalation, lift the pelvic floor and abdominal muscles (mula and uddiyana bandhas) for support and then exhale back onto the soles of both feet into a squatting position.  If the heels of your feet don't reach the floor because of tight Achilles tendons, place a folded blanket or towel under the heels and press back and down into this prop to achieve balance.  Remain in this balancing preparation for a few breaths before inhaling, grounding down into the right big toe and right inner heel while lifting up through the crown of the head to extend the torso upward.  Remember the importance of the locks or bandhas to be lifting and drawing inward like a drawstring for core support.  At the top of that inhalation slowly twist the torso to the right, placing both straight arms to the right side of the right outer thigh with the palms facing away from the thighs.  Remain in this station for one or two deep and relaxed breaths before inhaling to firmly engage the locks and allow the right knee to extend slightly beyond the left knee. When you're ready, exhale onto the lower right side of the abdomen for this intense twist that compresses the right ascending colon first.  (The descending colon is then squeezed in this same twisting posture to the left side as the right side is released to be soaked with freshly oxygenated blood.)
• To deepen this "Noose Pose" or Pasasana to the right,  inhale extending up through the spine and bending both elbows to bring the palms together in the prayer position called anjali mudra.  Exhale slowly while pressing firmly into the inner right foot, the palms of the hands, and squeezing the left armpit into the right knee. To deepen this version of the pose, eventually with regular practice you'll be able to bring the forearms perpendicular to the floor with the top elbow pointing directly up over the hands.  
• Some students with empty intestines may be able to able to perform the most difficult variation of this pose by turning the left arm internally (toward your center) and wrapping it in front of and around the right knee to bring the left hand back by the left hip.  The right arm and shoulder then rotate externally (away from center) to the right, bending and reaching behind the back in order to hook the fingers of both hands near the left hip.  Warning: Please do not attempt this twist if you are pregnant, or have shoulder injuries or a bloated abdomen.
• Remain in your best version of this twist for 3-5 smooth and even breaths before switching to the left side by inhaling back to the center, and then exhaling the straight arms to the left side of the thighs.  Make it a regular habit to relax and restore while lying flat on your back for a minimum of five minutes in "Corpse Pose" (See the January 24, 2009 blog) before rolling onto your right side in a fetal position to slowly return to life's activities.
• Mentally---This deep twist is especially challenging because it also involves balance in the squatting position.  With regular practice, the mind becomes disciplined to remain in the present moment, aware and focused on each segment of each breath---lifting to engage the locks at the top of inhalations, and then squeezing to draw them further in and upward as the twist is deepened during exhalations.
• Spiritually---Even if your arms cannot wrap all the way around your knees like a noose or cord, commit to allow God's compassionate love and protection to wrap around and through your daily life.  Allow yourself to be drawn toward God many times throughout your day instead of running from Him.  Be encouraged that no one can come to connect or yoke with God "except the Father which has sent [Jesus] draw him...."   (John 6:44a,  KJV)

"Leisure or Empty Time?"

Certainly every waking moment does not have to be filled with a project or small task in order to hold meaning or purpose.  An occasional break from routine can become a healthy observance of life itself!  Don't muddle those moments by allowing feelings of guilt to creep into your heart and mind.  Rather open yourself to the luxurious opportunity to meditate on something positive that you'd like to invite into your life.  Learn to rest in tranquility with the intent to be totally still, merging body, mind and spirit with your Creator.  

Devoting time to God during brief leisure moments can become fulfilling occasions rather than empty time.  While waiting for a phone call to be mazed through to a living voice, or biding time that it takes for an old or infected computer to boot up, these are illustrations of time that is ripe with opportunity to nourish the soul.  Although any comfortable position will work, I've discovered that a supine, supported chest opener with props really opens up everything!  Next time there are a few unscheduled moments in your day try this "Supported Chest Opener" that I call R in R or  "Refuge in Recess."  Prenatal students should wait until next week for the modified version of this position.

• Physically---Whether seated or lying down, two key components of a "Supported Chest Opener" are the crucial props to support the upper back and head, and secondly, the chest and shoulder opening that occur while cupping the elbows over the head.  Ideally, begin by lying down on a flat and level surface with the knees bent at first.  Place a block or several thick books under the upper back so that both shoulder blades are fully supported by these props and then place several folded blankets or a firm pillow under the back of the head so that the forehead is at least as high as the chin.  Take a very slow and deep inhalation as both arms lift up and over the head and then exhale slowly while each hand firmly cups the elbow of the opposite arm.   Whenever desired, the legs may be extended away from the hips with the lower ribs dropping downward as the heels of flexed feet are pressed away from the hips and ribs during an exhalation.
• Mentally---Because this getaway is usually very brief, it's important to inhale that first deep ujjayi (victorious) breath, and then allow the eyelids to gently close and relax into their sockets with a long sighing exhalation. This brief withdrawal from the distractions of sight (called pratyhara) signals your "recess in refuge" from the busy-ness of life as you focus on the expansion and opening that occurs at the end of each long exhalation.  Notice the smooth rhythm of your breath and how the exhalations feel warm and moist as they exit your body.  Allow all disturbing thoughts to exit with them. 
• Spiritually---Give in to the nourishment of being alone in the presence of God, if only for a moment, as you remind yourself that God desires this connection even more than you do!  Invite Him into your heart and your life.  Trust God to deal with all of your concerns using His wisdom and power.  Breathe in the tranquility  and refuge found in His presence.

"Trust in Him at all times; ye people, pour out your heart before Him; God is a refuge for us.  Selah."         (Psalm 62: 8 , KJV)