"Changing Things Up (or Down) a Bit"

It's been said, "Variety is the spice of life." If that's the case, then performing the same posture, but from a different starting position or in a different direction will add some spice to your yoga practice. As I mentioned in last week's blog, we rarely "bend over backwards" in our daily activities, so performing backward bending postures can serve as counterposes to all of the forward bends where we spend most of our time. This week we'll turn our "bow" upside down.
An enjoyable variation to last week's "Upward-facing Bow Pose" involves putting your body in the same backward bending position, but facing downward. When I was bored as a child I would play around with this week's posture (asana), called "Downward-Facing Bow Pose" (Dhanurasana) thinking it was great fun, but not realizing I was practicing a yoga position. Back then, in the 1950's before yoga became mainstream in America, we called it "rocking horse" because we could rock back and forth on our stomachs while holding both feet high in the air. As we age our spines become more rigid, and so this posture can help to bring back some elasticity in the spine while toning the abdominal organs. Besides, it changes our perspective, and it's nostalgic!
Like most things in life, a little preparation helps a lot! I like to prepare my tight shoulders for "Bow Pose" by first lying on my side in "Side Bow" (Parsva Dhanurasana) and then rolling onto my stomach. Although this side variation is slightly more difficult, for me it's especially effective in opening the pectoral muscles across the front of my chest, one side at a time, by using the weight of the body to create gentle pressure. Warning: Do not attempt "Side Bow" if you have a dislocated shoulder injury!

• Physically---To begin in "Downward-facing Bow Pose" (Dhanurasana) lie on the stomach with the arms behind the back and the weight of the head resting on the chin. While inhaling deeply, look up and engage the pelvic floor and abdominal muscles (the bandhas) during the lifting and lengthening of the torso. Exhale slowly while pressing the pubic bone down and forward in a reverse or backward (posterior) tilt of the pelvic basin. Then inhale while interlacing the fingers behind the back in a chest expansion, and lifting the head and torso as high as possible to free the rib cage. Exhale while bending the knees and reaching one hand at a time onto the outer ankles with the knees and ankles apart. With each inhalation allow the chest to lift and expand as the feet lift upward, opening the front body into a bow shape. Allow the arms to perform the action of the bow string to bend the body backward. Keep the head and the gaze lifted while attempting to lift the ribs and the pelvic bones away from the floor. If your quadriceps in the front thighs are tight, you may need to use a strap or belt wrapped around both ankles and simply hold onto the strap as close to the ankles as possible. Once the front of the body has reached the maximum stretch, called your "edge", the inner knees and ankles may be pressed together to hold your "Bow Pose" for 3-5 breaths. Due to the pressure on the diaphragm and the abdomen, inhalations may be restricted so I find it helpful to emphasize the end of each breath with rigorous exhalations, called kapalabhati breathing.
  
• To further release the shoulder joints, roll into "Side Bow Pose" (Parsva Dhanurasana), first on the right side of the body to compress the ascending large colon on the right. OR begin by lying on your right side with both knees bent at right angles and your right hand behind your back. Inhale deeply while turning the head to the left and looking over the left shoulder. Exhale and rest the back of the head on the floor as the right arm stretches to firmly grip the outside of the right ankle. On the next deep inhalation open the left shoulder as the left arm reaches behind the back to securely grip the outside of the left ankle with the left hand. Exhale slowly while releasing the weight of the torso into the right shoulder, and feel the gentle, passive stretch in all of the pectoral muscles across the front of the chest. At first, keep the knees and ankles apart until the hands and feet have stretched away from the torso to reach the "edge" and then relax the knees and ankles together for 3-5 slow breaths.
• Inhale to roll back to the centered "Bow Pose" for several breaths, and then exhale onto the left side of the body by lifting and moving the right leg to the left first. Remain on the left side for the same number of breaths in order to balance the stretch and pressure on each side of the abdomen. To finish, roll onto the back and relax for several minutes in the "Corpse Pose" (Savasana) which was described at the end of the January 24th blog.
  
• Mentally---While your body is in these backward bending poses the breath will be more rapid and seem more shallow than usual because the abdomen and ribs are almost "stuck" in expansion. Therefore, it's crucial to fully exhale all toxic gases by using the rigorous exhalations of kapalabhati breathing. Keep the mind present in the body by focusing on conscious breathing, counting the number of breaths on each side and in each variation. Notice the gentle massaging of the abdominal organs that is different from "Upward-Facing Bow Pose." Pay close attention to the lifting action as the "root locks" (pelvic floor and abdominal muscles) are engaged. Notice how the energy moves in an upward flow or direction. As always, feel your body as you find each invigorating breath.
  
• Spiritually---Hopefully we all realize how important our perspective is when experiencing anything. Only when we walk in another's shoes can we really understand---as in "stand under" the same tree! When practicing yoga positions from different perspectives we broaden our ability to understand all the repercussions of that position from different perspectives. One of my favorite chapters in the Holy Bible is found in the apostle Paul's first letter to the church in Corinth. As we yoke with our God and become one with Him, our perspective will change drastically! I look forward to knowing as I am known. plf
  

"When I was a child, I spake as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things. For now we see through a glass, darkly; but then shall I know even as also I am known." (I Corinthians 13:11-12, KJV)

"Bending Over Backwards for Others"

"Bow Pose" or Urdhva Dhanurasana variation

"Bow Pose" preparation

How often do you "bend over backwards" for someone? Do you perform this extra effort for anyone who needs your help, or do you show favoritism by going out of your way for only those people you view as being worth the effort? Is this because you're expecting something in return for your efforts?
This expression of "bending over backwards" probably stems from the fact that it does take a great deal more effort than our usual forward bending. Think how often we bend forward as we stoop to pick up something, or sit to accomplish tasks like eating, working at the computer or driving a vehicle. Since we don't bend over backwards as often as we do forward, the muscles in the front of the body shorten and lose some of their original flexibility. In backward bending the entire front of the body must yield in order to curve in the opposite direction. Practicing "Bow Pose" (Urdhva Dhanurasana) regularly will help to physically balance the body by opening and releasing the entire front of the legs, abdominals, chest, shoulders, neck and arms. Since backbends also expand the lung capacity, they just might energize you enough spiritually to perform "random acts of kindness" for perfect strangers!

• Physically---Since we begin "Bow Pose" by lying on the back, this is not recommended for prenatal students. It's also a good idea to begin slowly by preparing the front of the body with the gentle flow from Apanasana to Dwi Pada Pitham to warm and relax muscles. These two positions were described in the past two blogs. After several rounds of any flow between movements that open the front body---especially shoulders, hips and the quadriceps---begin by lying on your back and inhale both arms straight overhead. Then exhale the palms of the hands onto the mat, tucking the fingers just under each shoulder pointing toward the feet, and draw the elbows together until they align over the shoulders. Inhale as you bring the heels of the feet nearer to the base of the hips, and then release with a long exhale while grounding the heels of the hands and feet firmly into the mat. At the top of the next inhalation be sure to lift the pelvic floor and abdominal muscles (called mula bandha and uddiyana bandha) for the support necessary to lift the torso from the mat. While exhaling press firmly down into the hands and feet as the tail bone presses toward the knees and then lift the hips until the crown of the head can rest on the mat. Remain here for at least two breaths to determine if this is as far as you should go for now, until the front of the body and the shoulders become open enough to continue.
• IF you can breathe quietly in this transitional stage (with the hips lifted and the weight on the crown of the head as well as the hands and feet) recommended in the Iyengar style of yoga, with a relaxed and quiet breath in, allow the pelvis to be pulled up and forward and then exhale strongly into the hands and feet while lifting the hips and the head to gaze directly at the thumbs. At first, you may only be able to hold this "Bow Pose" with bended elbows and for a breath or two. However, with regular practice (abhyasa) as your hip extensors open, and the shoulders and wrists relax, you can continue to extend the number of breaths to 10 or 12 quiet but smooth "chest expansion" breaths.  Eventually the arms will extend straight down from the shoulders instead of angling back to allow for tight shoulder joints.  
• To come down out of "Bow Pose" release back to the crown of the head on an exhale, and roll down slowly from the top of the spine to the sacrum. Rest in "Corpse Pose" (in the January 24, 2009 blog) for several minutes---the longer the better!
  
• Mentally---Try to recognize that during full backward bending positions, the front body is stabilized in a maximal inhalation with the intercostal muscles fully expanded, so you will be unable to take deep and full ujjayi breaths. Be satisfied with smooth and quiet breaths as you keep your eyes focused on the effort of the hands and feet, and the upward pull of the pelvis in a posterior (backward) tilt. At the end of each exhalation take time to relax the gluteus maximus muscles in the buttocks to prevent compression in the sacrum and subsequent lower back pain. Never force your body into a pose before it is ready! Always practice mindfully, taking time to notice every physical sensation as it occurs so that you don't move past the "edge" and into pain. Be present with each breath, using it as the foundation for all movement, great or small.
  
• Spiritually---While exerting the physical effort necessary to attempt backward bends such as "Bow or Wheel Pose," open yourself to spiritually expanding your efforts to help others---ALL others! Remember that God does not show favoritism. ("For there is no respect of persons with God. Romans 2:11, KJV)
  

I'll admit that it's quite a challenge not to judge others and automatically show favoritism toward those deemed more worthy. Yet I know that God does not do this, but rather reveals His concern for the least---the one lost sheep or the prodigal son that returns---all matter to our loving God. As the Book of James puts it: "For if there come unto your assembly a man with a gold ring, in goodly apparel, and there come in also a poor man in vile raiment; and ye have respect to him that weareth the gay clothing, and say unto him, 'Sit thou here in a good place;' and say to the poor, 'Stand thou there, or sit here under my footstool;' Are ye not then partial in yourselves and are become judges of evil thoughts? ...If ye fulfill the royal law according to the scripture, 'Thou shalt love thy neighbour as thyself,' ye do well." (James 2: 2-4, and 8, KJV)

We would all "do well" to practice opening our bodies, and especially our hearts, toward all of God's creatures.                Namaste. plf

"Are You Building a Bridge-to-Nowhere?"

Who or what is your bridge? Where does it lead? Are you trying to arrive somewhere in the material world? Or do you simply want to practice "Bridge Pose" in order to be able to physically perform the advanced pose called "Lord of the Dance" (Natarajasana?) Do you have an interior map with spiritual guideposts? Is just anywhere acceptable with you? These are some very serious questions to ponder on "Labor Day."
Sometimes I wonder where I'm going with my life. Then I remember whose I am and the spiritual goals that I've set for my life. We all end with the body deteriorating, but hopefully not the mind or the spirit! So I'm building a bridge to my Creator by connecting daily with the only one who is worthy to "stand in the gap" before a perfect God. Jesus lived a sinless life and then paid the debt that none of us could so that we would have access to His Spirit and forgiveness. What or who is your bridge to the Divine? For me there is only One worthy....

• Physically---If you've been practicing last week's flow between Apanasana and Dwi Pada Pitham ("Two-Legged Table Pose") you're already on your back on a firm and level surface. During an exhalation release both hands beside the hips, palms down, and float the feet to the mat just under the knees and hip-width apart. Inhale slowly and deeply, drawing the tail bone up toward the navel while pressing into all four corners of the feet and the top of the shoulders to ground firmly as the hips lift up in a reverse tilt of the pelvic basin. Remain in this "Two-Legged Table Pose" for at least two breaths while attempting to lift the hips higher and the chest closer to the chin with each inhalation. With the next upward flow of energy attempt to place the heel of one hand at a time directly under the hips to support the sacrum---that upside-down, triangular-shaped bone just above the tail bone. If your body is not ready to support this full "Bridge Pose," try using a block for support directly under the sacrum. Once the lumbar back is supported you can concentrate on lengthening through the spine and across the abdomen, quads and groin during each inhalation. Be sure to lift the pelvic floor muscles (called the mula bandha) at the top of each inhalation to create hip extension and support. During each exhalation experience a sense of spaciousness across the entire front of the body and deep within the abdomen and lower back. Remain in "Bridge Pose" for 5-10 relaxed breaths before removing the support and slowly lowering on an exhalation from the top of the spine one vertebra at a time.
• Mentally---As you move into resistance in the hips and abdomen try focusing on the movement of each breath in as it rises up and expands the chest three dimensionally. Repeat a mantra (short phrase such as, "I trust You, Lord.") that will lead you to relax and release tension. Give God your undivided attention as you bridge to Him through Christ.
  
• Spiritually---Remind yourself of what Jesus did to become the only reliable bridge that connects us with God. In his first letter to Timothy the apostle Paul stated very clearly that there is only One to connect God and man:

"For there is one God, and one mediator between God and men, the man Jesus Christ; who gave himself a ransom for all, to be testified in due time." (I Timothy 2: 5-6, KJV)

"A Two-Legged Table?"

"Two-Legged Table" or Dwi-Pada Pitham

Vinyasa Flow to Apanasana

Have you ever seen a two-legged table---one without two-footed extensions from each leg? We just happen to have one of those odd pieces in our entry hall, and I remember when it was delivered how thrilled (not!) my husband was to discover that it requires a two-screw attachment to the wall behind. Otherwise, balancing with any weight on it would be a real trick of alignment. This reminds me of watching my nine-month-old granddaughter, Madison, as she practices balancing her heavy body and head while standing...without holding on to the nearest wall or wine rack. Danger lurks around every corner! Oh sure, eventually her muscles will develop enough to support her weight as she gains the confidence to stand on two legs, and even one if she tries. Yes, the human body has been masterfully designed as you'll discover in this week's position---"Two-Legged Table Pose."
Amazingly, with the cooperation of our breath, muscles and skeletal system we're able to move from last week's supine position on the back (apanasana) into a position similar to "Bridge Pose" (Setu Bandhasana) but with a slightly different position of the arms. When we flow rhythmically with the breath between the two positions---Apanasana and Dwi Pada Pitham---the release of the tension in the lower back and chest is dramatic. Warning: Prenatal students should not attempt any supine positions, and especially those that compress the abdominal region

• Physically---We're lying on our back (from Apanasana, remember last week's blog?) hopefully in a peaceful spot that's fairly flat, with our knees bent and the upper thighs resting on the lower abdomen. The arms are resting passively beside the body with the palms facing downward, unlike the "Bridge Pose" in which the hands are actively supporting the back of the hips, OR in a lower intensity version where they are wrapped around the outer ankles.
  
• On a deep "belly breath" in and upward, allow the lower abdomen to gently push the thighs out and away as both feet float to the floor, hip-width apart. Continue the inhalation as the feet ground firmly into the floor and the hips lift upward and the tail bone scoops forward in a backward tip of the pelvic basin. Don't rush the exhalation to release back to the floor, but slowly lower from the upper back, one vertebra at a time. Then lift the pelvic floor (mula bandha) and the abdominal muscles (uddiyana bandha,) compressing the chest to squeeze the last bit of apana (toxic gases) from the body in Apanasana. Now you're back where you started, so repeat this breath-synchronized flow from Apanasana to Dwi Pada Pitham (vinyasa flow) for one round of ten full breaths---rising up and opening on the inhalations, and then lowering and closing on the long exhalations. This flow feels great after working the abdominals and obliques in "Belly Rolls" (Jathara Parvartanasana)
• Bonus! Students with tight hips can add "Eye of the Needle Pose" (Sucirandhasana) by placing the outer ankle on the opposite knee during the inhalations. Then at the end of the exhalations reach the corresponding arm through the hole to actively draw the knee into the chest and open one hip at a time. For a detailed description go back to an earlier blog in the spring.
  
• Mentally---As always, focus attention on smoothing out the rhythm of each breath. Attempt to lengthen the duration of each exhalation to provide extra time for the release of physical toxins, fears and tensions to drain out and away from the body. On the inhalations watch the upward movement of the air (prana) as it is drawn into the chest cavity by the action of the diaphragm releasing into the upper abdomen. Remain present with the body and the breath.
  
• Spiritually---As each breath enters the body to supply energy to lift the hips, keep the head connected and anchored to the Source of your life. Allow the heart to be drawn up toward the Creator. Without the physical connection and grounding of the back of the head and the shoulders it would be next to impossible to lift the weight of the upper body from this bended knee position on just "two legs." So open your heart and fix your mind upon your Creator. This defines being grounded and connected (yoked) to your God! Trust  in Him alone....plf
  

"He shall not be afraid of evil tidings; his heart is fixed, trusting in the Lord." (Psalm 112: 7, KJV)

"Sweet Release with Back and Breathing Therapy"

"Supine Child's Pose" or Apanasana
to release toxic gases

Apanasana with assisted compression

Have you ever had trouble letting go of something or someone? It seems that those nasty thoughts and things take on a life of their own as they continue to influence our moods and behavior. Why can't we take control of our mind, or even our own body for that matter? Sometimes the harder we try not to think or do something the more those thoughts or actions pop into heads and our lives. Classic yoga was practiced to cultivate the kind of control needed to release these harmful desires and actions. Easier said than done, huh?....
This past weekend I taught a yoga workshop called "Spiritual Yoga for Sweet Release." Early in the two-hour session we all assumed a physical position that can be used to release the lower-back tension which is often the result of tight or restricted breathing. This posture, called Apanasana, also helps to eliminate and release toxic gases from the lungs and toxic wastes that can build up in the digestive tract. It's a very quick and easy posture that can be assumed almost anywhere you can find a flat and fairly level surface, in or outdoors, or even on a firm mattress. Try it; you'll like it! (But NOT if you're pregnant!)

• Physically---Begin by lying on your back (in a supine position) on any firm  and level surface with your body weight transferring down into the flat, triangular-shaped bone just above the tail bone. After several normal breaths, inhale a long and deep cleansing breath through the nose only while stretching your arms straight overhead and pressing the heels of your flexed feet away from your arms. Pause briefly to extend and lengthen the entire body. Then bend both knees, bringing them up and toward your torso while exhaling. Allow the arms to monitor the release of the breath as they lower and wrap tightly around the knees to compress the abdominal and lower chest cavities. Extend the duration of the breath out of the body as you release your chin toward your chest. Again pause briefly to experience the upward release of the diaphragm and lower-back tension as you create more room for the abdominal muscles to relax. Continue the cycle of movement by inhaling the arms straight out as the knees are released. The arms may be extended overhead or out to the sides like wings (palms facing upward) or remain on the knees, depending on how actively you choose to pump the knees with the energy of the arms. Then exhale slowly and thoroughly as the knees are drawn firmly into the torso to encourage a full release of all toxic gases and trapped wastes in the abdominal organs and muscles. To accomplish this extended release you may use the hands on the knees, wrap the fingers around the outer edges of the feet and pull them gently toward the knees, or wrap the arms around the shins to draw the legs into the abdomen. At the end of each exhalation experiment with a final release of the lower back by pressing the sacrum (the flat triangular-shaped bone just above the tail bone) actively down and away from the knees. Finish by inhaling the arms and legs straight again and exhale slowly into "Corpse Pose," which was described in the January 24, 2009 blog.
• Mentally---An effective aid to the mental release of negative thoughts or behavior is to mentally repeat a brief mantra during exhalation that encourages the surrender of those harmful thoughts or desires. For example, "Goodbye ice cream binges," or "I choose love, not resentment," or the most difficult, "Thy will be done." Breathe in the positive characteristics that you choose, and empty your body and mind of the counterproductive negatives with each exhalation. Practice yoking with God regularly for His glory and you can defeat your worst adversaries. Believe!
  
• Spiritually---Don't forget the power of prayer! ASK God to help empty you of harmful thoughts and desires, and breathe in the fullness of His joy. Never give up hope...plf
  

"Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you...." (Matthew 7:7, and Luke 11:9, KJV)

"And all things, whatsoever ye shall ask in prayer, believing, ye shall receive." (Matthew 21:22, KJV)

"If ye abide in Me, and my words abide in you, ye shall ask what ye will, and it shall be done unto you."
(John 15:7, KJV)

"Wall or L-Hang" to Release Stiff Shoulders & Back

"L-Hang" using available prop

"Upright Plank" stretch with heel press

This week's simple position, called the "Wall or L-Hang" is recommended for prenatal and almost anyone who is experiencing back or shoulder tension. As I mentioned last week, it can even be performed 39,000 feet above the ground in an airplane---if you can find a sturdy wall near the restrooms. Office workers will also find this position an effective release from desk work, as well as beach volleyball players who effectively prepare their bodies for the reaching and lunging actions that occur during the actual games.

• Physically---To enjoy the benefits of the "Wall or L-Hang" locate a sturdy wall or fence, or even a table, chair back or hedge where the hands can be placed at about hip-height. Make sure that the index fingers are pointing straight up as you step back away from the support and lean slowly forward to begin bending the hips to form a 90-degree angle, or L-shape. Align the feet pointing forward directly under the knees and hips with the second toe in line with the shin bone. Take a deep breath and allow the rib cage to expand three-dimensionally as the tail bone lifts in a forward tilt of the pelvic basin. At the top of the inhalation straighten the arms and legs to actively hug the muscles to the bones, and then release the upper arms externally (away from center) to fully open the tops of the shoulders and press the bottom tips of the blades into the back. With each inhalation extend the hips away from the hands to lengthen the muscles along the spine, shoulders. and back of the legs. Remain in this shoulder and back-body stretch for 8-10 slow and deep breaths. To come out of the "Wall Hang" with an extra calf and Achilles tendon stretch, inhale the hips down and forward, leaning against the support until the torso is in a straight line, forming an "Upright Plank. " Look up as you press the tail bone down toward the heels of the feet as they ground into the earth. Breathe.
  
• Mentally---Stay focused on the sound and even rhythm of each deep breath, attempting to make each one smoother than the breath before. Notice the opening stretch in the shoulders and hamstrings, pausing as soon as resistance is felt. Allow each deep breath to be completed with a thorough exhalation that softens and releases muscle and joint tension.
• Spiritually---The spiritual significance of leaning on a stable source of support cannot be overlooked because we all need someone or something to lean on at times when we are weak. I can think of no worthier source of constant and stable support than my loving and merciful God, who is always present and reaches out to connect with me every day through His Holy Spirit within. As you are leaning against an outward, physical support in "Wall or L-Hang" remember that walls or fences crumble, "but the Lord shall endure forever." (Psalm 9: 7, KJV) Commit these verses below to memory for times when you need to be reminded who to lean on and where to place your trust.             Namaste,  plf
  

"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." (Proverbs 3: 5-6, KJV)

"The Lord is my strength and my shield; my heart trusted in Him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise Him. " ( Psalm 28: 7, KJV)

"What time I am afraid, I will lean on Thee." (Psalm 56: 3, KJV)

"...And whoso trusteth in the Lord, happy is he." (Proverbs 16: 20b, KJV)

"A Yoga Teacher's Travel Tips"

I'm back from vacation and ready to share! Here are a few insights I experienced while practicing yoga in New Zealand and Australian hotel rooms, and on the grass and beaches of the Fiji Islands:

• Knowledge of yoga was a God-send for the grueling thirteen-hour flights! Because the weather was clear I used a "Forward Bending Wall Hang"---I'll describe this in next week's blog---while gazing out the window of a 747 jet near the bathrooms to experience the best view of the country below. The New Zealand countryside is especially magnificent from the air. I had no idea that the "Southern Alps" would be so fully snow-capped and extend all the way down to the tip of the South Island.
  
• During air flights longer than an hour it's advisable to get out of your seat to walk the aisles and change positions to prevent the fluids from pooling in the lower extremities. "Airplane yoga" requires modified positions like "Seated Forward Folds" (paschimottanasana) by extending the legs straight under the seat in front of you. Remember to synchronize the breath with movement by inhaling to press actively through the heels with flexed feet, hugging muscle to bone, and then exhaling to point the toes under the seat in front of you. Repeat this activity to increase the circulation in the legs, ankles and toes. It also helps to relieve back tension if you add a "Forward Fold", drawing the tail bone back and leaning lightly on the seat back in front with the forearms folded, but be thoughtful of the passenger in front of you!
• In inner city hotel rooms where there isn't enough floor space to practice without bumping into a wall or built-in furniture, a hard mattress will suffice for some positions. This is especially true for meditation and kneeling poses such as "Hero Pose" (virasana and supta virasana) and "Couch Pose" (paryankasana) described in the late May/early June blogs.
• An abbreviated yoga session every day with just a few positions is better than not practicing at all! Yoking body, mind and breath with your Creator is a fabulous way to prepare the body and mind with enough energy for each day's new experiences. Read the first week of January blog that describes a squatting position helpful for the forward lean of skiing. I also synchronize the weight changes involved in skiing with conscious yogic breathing. Inhale to rise up and unweight the downhill ski, and then exhale as the weight shifts to the inner edge of the uphill ski and begins to carve the turn to become the downhill ski. A smooth rhythmic breath can enhance smooth and fluid turns on the slopes.
  
• A mindful yoga practice, no matter how brief, can also cultivate the awareness necessary to fully appreciate each moment while sight-seeing or participating in any available sports. Skiing "Coronet Peak" and stopping to look out over Lake Wakatipu to the snow-covered peaks of the "Remarkables" was most memorable.
• Snorkeling challenged my habitual yogic style of pranayama---"deep breathing through the nose only." It took total concentration to remember to breathe only through my mouth! I really experienced "conscious breathing" that forced me to remain present and aware of each breath. When I decided to end my snorkeling explorations for the day, I noticed that the nose portion of my snorkeling mask had created an unusually tight suction seal by my automatic attempts to draw air in through my nose. Several times I almost stopped breathing in shock when I noticed how the usually brilliant coral reefs had turned brown and were dying from our polluted waters. What a different experience from a past vacation when we took our whole family snorkeling off the crescent-coast of Molokini and actually saw coral-colored reefs. This disturbing imbalance in nature will require each nation around the globe to take responsible action in order to clean up the floating debris the size of Texas that has collected in the Pacific Ocean! It makes us wonder how this could continue to occur in a world that supposedly cares about being "green!" Yogis around the world unite!
  
• Traveling with a group of eighteen women made it difficult to find private time to practice yoga alone on the beach at our Fiji resort. The solution was to awaken before the sun to experience sunrise over the "Sleeping Giant" mountains and across the water. It was breathtakingly distracting as the soft pink rays of light broke behind blue-gray morning clouds and held my gaze for the first several breaths in each position. After 4-6 deep breaths of gazing outward and upward, I forced my eyes to close so that I could shift my attention inward to experience "withdrawal of the senses" called pratyhara. Finally, my breathing and body sensations moved to the forefront as I enjoyed the cool moist energy that flowed into my nasal passages and lungs. Only minutes after the sun was up the air warmed and the humidity became uncomfortable. My stomach rumbled to alert me that it was time for breakfast!
• My daily yoga practice renewed me each day and kept my perspective on the inner experiences of my holiday that renewed and refreshed my body, mind and spirit. Each day was truly a "holy-day" as I remembered the apostle Paul's words: "...though our outward man perish, yet the inward man is renewed day by day....While we look not at the things which are seen, but at the things which are not seen; for the things which are seen are temporal; but the things which are not seen are eternal." (II Corinthians 4: 16b and 18, KJV)
  

• Meeting people around the world really does "broaden your horizons!" Hello to Mark, a Christian youth mentor who uses surfing to introduce his faith and wants to begin practicing yoga. In future blogs I'll target some yoga positions that will improve balance on your board.

Namaste and happy holy-days to all....plf