"Good Morning World!"

There are countless ways to awaken physically each day but all of them use the breath.  Some people yawn and stretch their arms out to bring oxygen into their lungs quickly.  Then they exhale with a sigh of resignation that it's time to awaken.   The resigned simply crawl mindlessly out of bed to endure yet another day.  But there are the fortunate few whose mind awakens with a sense of purpose.  Can you mentally affirm with a sense of anticipation that there is work to be done and it's time to get going?  Are you playing a  passive recording in your head that says to opportunities, "Here I am; come to me." Or do you have the energy to reach out and expend the effort to acknowledge, "There you are; I'm coming!"   Is it "all about you" (as in self) or are you willing to unleash the desire to be all about you helping others?  

No, it's not a perfect world---far from it!  But we're not perfect either, so today we have to decide what we're going to do about all the flaws around and within us.  Are we going to judge others, which takes very little effort, and attempt to force people to see things our way, maybe even resorting to violent words or actions?  Could there be a better way to change the world, one person at a time?  Dare to dream of positive new ways to reach out and help others.

Here's another "new year" challenge for myself and the followers of this blog---Dare to dream big and fan the fires of your dream with the practice of "Bellows Breath" each time you awaken.  Martin Luther King had a dream; you can have the energy to have one too!  Release your own dreams and encourage those around you to release theirs as well.  Be a "dream releaser."

• Physically---The "Bellows Breath" can be practiced lying on your back, sitting, kneeling or standing, so start your day, your way, but practice these big breaths to bring in all the spirit energy that you need to accomplish your dreams.  While slowly opening your eyes and looking up, open your arms out to the sides and expand your lungs as the air (prana) is drawn through the nostrils only and into all parts of your lungs like the old fashioned tool, called a bellows, draws the air in through a small aperture by opening the handles wide. Pause briefly at the top of that inhalation to stretch the wrists back and feel the physical energy filling all the space in each lung three-dimensionally.  As the exhalation begins, slowly lower the chin toward the lifted and expanded chest (engaging the jalandhara bandha) as the arms close together in front of the chest, squeezing the used and toxic air (apana) fully out of the lungs through the nostrils only.  The movement of the arms mirrors the opening and closing of a bellows to draw the energy inward and then squeeze it out through the small aperture.  Continue this slow, deep and rhythmic style of controlled breathing (pranayama) for at least 5 full cycles of breath before changing positions.
• Mentally---Carefully focus the attention on each full and present breath, noticing the energy rising upward through the body.  Avoid thinking about anything other than each cycle of breath as it is occurring, and remember the source of each breath of life comes by permission of the God who created you with a specific purpose. 
• Spiritually---Just as a bellows is used to stoke the embers in a dying fire, allow the opening of the arms and lungs to represent your acceptance and confidence in the dreams that have been placed deep within your heart by God.  If you don't consciously know what they are, ask God to reveal them to you. And be patient as you practice "Bellows Breath" every day!  It's also important to acknowledge that you've been given specific gifts (writing, speaking, teaching, nurturing, designing, drawing, building, singing, dancing, playing an instrument, etc.) that will help you to accomplish your dreams.  As your arms close together in exhalation, squeeze out all fears or lack of confidence that would allow those dreams to fade or even die out.  Breathe in the energy to work toward your dreams.  There are 28 different Proverbs on the benefits of hard work!  Here are just two:

"The soul of the sluggard desireth, and hath nothing; but the soul of the diligent shall be made fat."                  (Proverbs13:4  KJV)

"The sluggard will not plow by reason of the cold; therefore shall he beg in harvest, and have nothing."         (Proverbs 20:4 KJV) 

So plow diligently toward your dream with the breath of life that fills you with energy!        plf 

"The Pause That Refreshes"

Trick  question---can an open container ever be empty? Answer---unless the empty container is vacuum-sealed it is not completely empty because it's full of air.  In the ancient language of Sanskrit a kumbha is a pitcher, water pot, jar or chalice---a container.  Our two lungs are the receptacles that contain our life force, our energy.  They can be expanded and full of life-giving oxygen called prana, or they can contain noxious carbon dioxide and other gases called apana that must be expelled and replenished. After a fresh inhalation or after an exhalation, at either point, the lungs can be slightly vacuum-sealed by engaging the chin/throat lock (called the jalandhara bandha.)  A voluntary but gentle squeezing of the glottis in the back of the throat functions like a valve that reduces the amount of air that flows in or out during the breathing process.  It's also a natural function to fully engage the glottis when we gargle to restrict liquids from entering the lungs, or when we speak aloud. Yoga practice simply provides the discipline to know when and how to control this seal or lock during movement from posture to posture.

The practice of suspending and retaining the breath is not singular to yoga practice.  When we first jump or dive into a body of water we "hold our breath" to avoid filling the lungs with water. The practice of Kumbhaka can become a "pause that refreshes" during which we stop all breathing---in or out---to notice the condition of our body, especially our lungs.  It feels refreshing to hold the prana within our lungs after inhalation (called antara kumbhaka) because it allows more time for the alveoli in the lining of the lungs to absorb the oxygen and energy into our blood stream.  Then the more advanced technique of restraining the breath after an exhalation (called  bahya kumbhaka) extends the duration of each cycle of breath and slows the heart rate.

However, yogic breath retention should be practiced with an experienced and certified yoga instructor who can observe the depth and rhythm of the students breathing patterns.  CAUTION: Breath retention should not be practice by individuals with high blood pressure or heart trouble!  Students who do not suffer from these conditions may practice kumbhaka (breath retention) after a deep and regular rhythm of breath has been established through disciplined pranayama (breath control) practice.  Improper pranayama practice can create or exacerbate disorders such as hiccoughs, coughing, asthma, headaches and irritation of the nervous system.  However, when kumbhaka is practiced properly under supervision, the nervous system can be soothed and cravings will be diminished.  For beginning pranayama practitioners, prepare a glass of warm salt water to gargle, which will also help to deter the growth of bacteria during the winter cold season.

• Physically---Take a long and deep inhalation through the nose only, and then drink a small, manageable sip of this healing saline solution.  Hold the breath briefly in the lungs (antara kumbhaka)  while keeping the gaze (drishti) upward and engaging the glottis in the back of the throat to seal off access to the lungs.  Begin the exhalation through the mouth only as the glottis is actively squeezed to produce the gargling sound.  At the end of the exhalation and before inhaling for the next breath (bahya kumbhaka), release the gargled salt water into a sink or container.
• Mentally---While tipping the head back to look upward be consciously aware of the expansion of the lungs as the air is briefly held/retained within the interior of the lungs for antara kumbhaka.  Bring this same awareness to the retention of the breath outward (bahya kumbhaka) after gargling as the salt water is released into a sink or container.
• Spiritually---Think of the positive effects of holding onto healthy behavior, such as gargling with warm salt water, and then releasing the bad stuff out (germs from the mouth.)  Commit to bring the good habits in and let the bad, destructive habits out.  It's simple but effective!
• Next week we'll target the use of "Bellows Breath" to slowly add the dimension of breath restraint.  Until then, as David said in the last verse of his psalms:

"Let everything that hath breath praise the Lord, Praise ye the Lord."    (Psalm 150: 6, KJV)

"Resolve to Evolve"

Did you make a "New Year's Resolution" for 2011 that involves a challenging change?  According to our pastor's research for his sermon yesterday. if people are totally honest they'll admit that they no longer make resolutions because they never keep them anyway.  He even asked the congregation to raise hands if they continue to make resolutions and only one woman raised her hand---and it was me!  Of course, I don't keep all of my resolutions, but I do try! 

I'm idealistic enough to believe that change is always possible if we go about it with wisdom and help from above. (Go back and read the December 30, 2009 blog called "Resolve to Allow Change.")  I'm also learning to break down the resolve for change into smaller steps, employing the philosophy that "small steps make a distance."  Evolution means a slow change as opposed to a revolution which is sudden.  So if I want to clean out my closets and drawers (which I do!) I know from experience that I'll have more success if I choose small, manageable sections, one day at a time.  Or, say I want "to become a better person" (which I do!) but that seems too broad and non-specific. I've found that it helps to make a specific list, mental or on paper, of several small steps that I can take to make a realistic difference in my lifestyle.  Then when I accomplish one targeted goal for a short, manageable period of time (Let's start with just one month.) I can then extend the time until that step becomes a habit.  By the way, "experts" say that it takes approximately three weeks of regular behavior for something to be embedded as a routine, so get started today!  Whatever you want to change you can do it, one small step at a time!

If one of your resolutions is to practice yoga daily, I suggest that you go back to one of the most basic and specific tools that connect all the rest---the breath of life.  The fourth of eight threads, called Pranayama  (rhythmic control of the breath) keeps us present in each moment and helps us to become more aware of our life as we are living it.  Many yoga practitioners feel it is the single most significant component or ingredient of a mindful yoga practice, and the all-important element that distinguishes yoga from other forms of exercise.  Because breath is our energy, our spirit, it reveals our true intentions.  If we can control our breath (with the help of our Creator, of course) we can begin to control our intentions.  With the intention to breathe more mindfully with gratitude, begin right now, where you are.

• Physically---No matter where you are or what you are doing at the moment, slow down several times throughout the day long enough to tune in to your breath.  Momentarily take your attention away from your physical posture---away from the third limb called asana.
• Mentally---At first just observe the way you're breathing "normally."  Is your breath entering through the nose only and also exiting through the nose, or are you breathing through your mouth?  If so, change that small detail with the next inhalation so that you feel the cool, dry air as it passes through the nostrils, and notice how it changes to become warm and moist on the way out through the nose.  Is there a smooth and regular rhythm, or is your breathing short and choppy?  Are you breathing deeply into all corners of each lung or is the breath short and shallow?
• After observing these details take a few more moments to begin practicing pranayama, or breath control.  With the very next breath in, allow the diaphragm to drop into the lower abdomen for what is referred to as a "belly breath" or "bellows breath" as it draws the air (called prana) into the lower lobes and then upper lobes of each lung.  Notice how the energy moves upward as the rib cage opens and expands three-dimensionally---front and back and sides.  Then lower the chin slightly toward the lifted chest to engage the chin/throat lock in the back of the throat (called jalandhara bandha)  in order to slow down the release of carbon dioxide with a long sighing exhalation. In order to establish an even rhythm to each breath, count the number of seconds that you're breathing into your lungs, and then try to equal that same number as you exhale.  Wait to begin the next breath until your diaphragm automatically drops down and slowly draws in the next burst of energy.  Spiritually---Keeping the attention on the quality and rhythm of each breath and its source, (our Creator) will prevent the mind from wandering outside of the body into a past or future time.  This discipline of present-minded, conscious breathing becomes the foundation of being "present with the Lord and absent from the body."  As the apostle Paul describes this brief spiritual experience:

"Therefore we are always confident, knowing that, whilst we are at home in the body, we are absent from the Lord; (For we walk by faith, not by sight:) We are confident, I say, and willing rather to be absent from the body, and to be present with the Lord."    
(II Corinthians 5: 6-8, KJV)

May your 2011 begin the healthy process of deepening your pranayama practice as a precursor to being "absent from the body, and ...present with the Lord."          Namaste, plf

 

"What Next?"

Nobody really knows "what's next," so we get over it!  We accept that the "knowing" is for God alone. As the song says, "Whatever will be will be; the future's not ours to see." Although I cannot be sure that there will be a tomorrow, each moment of today I will continue to serve God and my family in the faith that there will be a future.  From personal experience, God always provides what I need, as I need it because He's perfectly aware of my needs before I am.  He even inspires the words for each week's blog as I sit in front of the computer, fingers poised over the keys, not knowing exactly what I will write.

By contrast, very young children appreciate and seem to need the comfort of traditions that set a pattern in their young minds.  They often say the same words to their parents before bedtime, "Night night, Mommy/Daddy. See you in the morning!" And often they like to use the same cup for their milk, and even read the same bedtime stories. (Hopefully those stories are from The Bible.)  Young minds seem to be apprehensive of change.  But as adults we've already experienced the unpredictability of life, and so we quickly learn to adapt and adjust as life tosses the unexpected our way. 

Yes, it's wise to use reason and probability based on the past as guides for the future. As the saying goes, "Hope for the best, but prepare for the worst."  Hopefully we learn from history because the year 2010 will soon be a part of history, but the first day of 2011 is yet-to-come and bursting with new opportunities to change old habits and learn from mistakes!  Trust your God who knows all as your very best and safest guide.  The words of Jesus explain the concept of God's sovereignty in The Book of Matthew, Chapter 24 beginning at the 36th verse: "But of that day and hour knoweth no man, no, not the angels in heaven, but my Father only."  The apostle, Mark, also recorded the words of Jesus in The Book of Mark, in Chapter 13, beginning at verse 32; and then he added in verse 33:  "Be on guard; be alert! You do not know when that time will come."   Live with the inner peace of not needing to know "what's next."

My ongoing "New Year's Resolution" is to start every day on my knees, practicing the tools of yoga to connect with/yoke with the only God who does know "what's next!" When I literally don't know what to do next when sequencing postures (asanas) I listen more intently to my body and mind with present-minded awareness.  Following I've outlined a very brief overview of just a few basic yogic tools that you can put to use in your daily yoga practice for 2011:

• Physically---When changing position from one posture (asana) to the next, always move slowly and cautiously in sync with the breath.  Inhale through the nose only (God's filtration system) to extend the spine and open the chest and lungs, drawing in fresh energy (called prana) and then sealing it within the physical body by engaging the locks (called bandhas) described in the May 11, 2010 blog,  These physical locks are usually engaged at the top of the inhalation and squeezed or lifted firmly upward and inward during the exhalations to provide support for the body weight. The pause at the end provides s time to let go.
• Use the pose/counterpose technique to balance your body---following every forward bending position with a backward bending position, every external rotation of the hips is balanced by an internal rotation, and every twist to the right by a twist to the left.  Begin slowly to warm the muscles and joints and then include a few standing and balance positions that challenge your body to be stronger and more stable.  
• Remain in each position for at least 3-5 breaths (unless practicing a one-breath, one-movement vinyasa flow) and include passive stretching with props for support when your body needs rest.  
• Always conclude your time alone with God in "Corpse Pose" (See November 29, 2010 blog) for at least five minutes to "be still," rest and restore your physical body, which is the temple of God's Holy Spirit.
• Mentally---Pay close attention to the rhythm of the breath, especially the duration of the exhalations, which are usually equal to (sama vritti) or longer than the inhalations.  If the mind wanders out of the present moment, return to focus your attention on each breath without irritation or emotional response.
• The eyes are usually focused in the direction of the upper body stretch (called drishti) or inward (called the "third eye" or naitrayoh ma dai) on the object of your affection, which for a follower of Christ would be His gift of life found in the spirit of each breath, and His free gift of eternal life through His death on the cross in our place.  The eyes may be closed lightly or just 2/3 of the way to help withdraw from the distracting sense of sight.
• It's especially effective to schedule your yoking time to be alone with God as the first thing each morning or the last thing before bed to eliminate phone calls, texts, etc.
• Spiritually---Be mindful of the power of physical gestures and thoughts as you use your body and mind to demonstrate your love and devotion to the one Living God, Creator of all things visible and invisible.   
•  Every time you look up, spiritually acknowledge and worship God as the source of every breath you take.   Bow in surrender and submission as you exhale with every forward bend.  
• Make every yoga practice, long or short, a moving meditation dedicated to your Lord and Saviour, Jesus Christ, who so loved the world that He came to save the world, not to condemn it.  (Please re-read John 3:16 and 17.)

"O God, Thou art my God; early will I seek Thee; my soul thirsteth for Thee, my flesh longeth for Thee in a dry and thirsty land, where no water is....Because Thy lovingkindness is better  than life, my lips shall praise Thee."              (Psalm 63: 1 and 3, KJV)

  

I pray that each day of your New Year will begin by using the ancient tools of yoga to yoke with God, resting in His calm and peaceful presence, listening to the guidance of the only One who knows what's next.... Happy, healthy and peaceful 2011 to ALL!                                          plf

"The Greatest Gift of All"

Ironically the greatest gift of all is often not received.  For example, if you're fortunate enough to be the benefactor of an inheritance, you must sign notarized documents to indicate that you are who you say you are, and that you will accept the inheritance.  It is legally possible to refuse the bequest and there are varied personal reasons for doing so.

Some unfortunate people even choose to refuse what I believe to be the greatest gift of all!  This gift of grace was provided by Jesus Christ's birth in Bethlehem, His sin-free life and then death on the cross almost two thousand years ago.  On that first Christmas morning the angel of the Lord came to his earthly parents, Mary and Joseph, while they were taking shelter in a humble stable. The angel said to them, "Fear not; for behold I bring you good tidings of great joy, which shall be to all people.  For unto you is born this day in the city of David a Saviour, which is Christ the Lord."  (Luke 2: 10-11, KJV)  Note that the angel used the words "to all people" and not only the Hebrew nation.  And yet there are many who still refuse the salvation provided through this free gift of grace that was intended by a loving Creator for all people.  

Throughout this Christmas week as you remember "the reason for the season" practice breathing in acceptance of the greatest gift of all.  Experience the freedom from sin and guilt as you physically practice this week's "Cat and Cow Pose" breath-synchronized (vinyasa) flow, called Chakravakasana in Sanskrit.

• Physically---Begin by lowering to your hands and knees in the humble prayer position called "Child's Pose" described in the very first blog of 2009.  After your personal prayers, continue to remain in the peaceful presence of God through the gift of the Saviour, Jesus Christ, by breathing in deeply into all corners of your lungs as your torso moves forward onto the forearms and the toes tuck under the heels of the feet in a "Four Post Pose."  Look up as you slowly draw in and receive that first healing breath. Tilt your hips forward (anterior tilt of the pelvic basin) and lift the tail bone away from the heart as your weight shifts forward onto both hands (aligned directly under the shoulders) and evenly onto all ten toes, which are aligned under the heels and hip-width apart.  At the top of each inhalation, engage the pelvic floor and abdominal muscles (the mula bandha and uddiyana bandha) by lifting them upward and strongly drawing them back toward the spine. While the tail bone is scooping down and forward in a reverse (posterior) tilt of the pelvic basin the gaze shifts back toward the navel.  Throughout the long and thorough exhalations the back of the spine is arching upward like a cat as the locks (bandhas) are engaged to support the vertebrae in this deeply rounded cat-like position.  
• Mentally---Feel the physical energy rising (called prana or life force) rising upward through the spinal column as you receive every breath as the gift of life.  Then notice the used energy and toxins (called apana) moving downward and out of the body during each exhalation.  Stay mentally present with each breath as you synchronize the breath with the physical movements.  
• Spiritually---Receive your gift of life and salvation as you breathe consciously, opening the physical body during the inhalations to represent your acceptance through faith.  Close and round the back of the spine with each exhalation symbolizing your rejection of all doubts and distractions.  Live in the peace of forgiveness through Christ as Simeon experienced when he first met Jesus in the temple in Jerusalem:

"Lord, now lettest thou thy servant depart in peace, according to thy word; for mine eyes have seen thy salvation, which Thou hast prepared before the face of all people; a light to lighten the Gentiles, and the glory of thy people Israel.  And Joseph and His mother marvelled at those things which were spoken of Him."     (Luke 2: 29-33, KJV)

Like Simeon, marvel at your greatest gift given to all people.   But above all, accept Jesus as your personal Saviour during the celebration of His birth this Christmas season.   Namaste, plf          

"A Great Gift"

Exactly what IS a great gift?  To some it's like beauty, "...in the eye of the beholder," or in this case, the receiver. When I search for "a great gift" to demonstrate my love and affection, I try to give something that the recipients can not or would not give themselves.  I also find it emotionally rewarding to know that the gift will not be dated---will not go out of style, wear out, break, or get lost with other clutter.  In other words, it's timeless!  It can be "a very present help in trouble."  A great gift may not be bought but must be given freely.

I'd like to give the world the lasting gift of a daily Christian yoga practice.  Yes, Jesus Christ said that He is the vine and we are the branches. I contend that yoga is the grafting tool.  The ancient tools of yoga teach people exactly how to remain "in the vine" in order to bear much fruit.  This week as you sit on the floor in a "Seated Wide-Angle Pose" (Upavistha Konasana) read from The Old Testament Scriptures, the Book of John, Chapter 15, especially verses 1 through 11.  Give Christian yoga a chance to keep you grafted to God, who "is our refuge and strength, a very present help in trouble."  (Psalms 46:1, KJV) 

• Physically---Tomorrow morning and every morning this week, awaken by acknowledging your Creator as the source of every breath while your feet touch the floor, hip-width apart for balance. Look up, and sweep your arms overhead (Read the April 13 and 27, 2009 blogs for details.) with a deep, three-dimensional chest inhalation.  Then with a long and thorough sighing exhalation, slowly lower the arms out to the sides with palms up, pausing briefly to recognize your Savior and Redeemer, Jesus Christ.  To finish the exhalation, slowly bring both hands together in prayer position (anjali mudra) and bow your head slightly forward to engage the chin lock (jalandhara bandha), and be consciously aware of the Holy Spirit within your being.
• Take a second smooth and deep inhalation in an "Upward Salute" (Urdhva Hastasana), and then bow before your One and Only God (Remember--body language matters!) as you exhale to release your breath and your day to His leading.  Inhale again to look out before stepping back into "Plank Pose" OR "Downward-Facing Dog Pose" (See the May 4, 2009 blog.) and exhale to lower both knees lightly onto the floor under your hips in the "Child's Pose" (described in my first 2009 blog) if you don't choose to complete the "Salutation to the Son" as described in the May 2009 blogs.  Remain in this position to pray and meditate, before inhaling to come up onto the hands and knees where you may practice a few rounds of the breath-synchronized flow between "Cat and Cow", breathing in each Christ-like quality you want to exhibit and exhaling its counter-productive opposite.  These two basic flow positions (asanas) will be targeted in next week's blog.
• To transition into this week's "Seated Wide-Angle Pose" or Upavistha Konasana take a deep inhalation while looking up, lifting the tail bone and the gaze upward in opposing directions as the ankles cross under the hips.  Exhale very slowly and carefully onto the sit bones, or onto the corner of a blanket or pillow aligned right under the tail bone if you have tight hips.  This will slightly lift the the tail bone and help to maintain a natural curve in the lumbar back to support this seated position with a forward tilt (anterior) of the pelvic basin instead of collapsing into a rounded back. Then inhale to extend both legs straight out to the sides with flexed feet (toes pointing upward) to protect the knee joints, and create lift and spinal extension through the crown of the head as the shoulders relax down and away from the ears. After that deep expanding chest inhalation, lift the pelvic floor and abdominal muscles (the bandhas) to protect and support the lumbar back during the long and slow exhalation forward. As the upper torso folds forward between the legs remember to hinge only from the creases at the top of the thighs (the groin) and ground the tail bone down and back away from the heels of the feet as the hips continue to release in a forward fold during each exhalation.  For those with tight hips and/or thighs, it may be necessary to bend the knees slightly so that the stretch is experienced in the belly of the muscles rather than in the more vulnerable joints.
• The smooth and steady breaths are the key to deepening this "Seated Wide-Angle Pose." Use each chest inhalation to keep the upper back extended and as flat as possible, even adding a chest expansion grip with the hands behind the back if necessary.  Consciously use the exhalations to engage the locks (bandhas described in May 11, 2010 blog) in order to move further forward between the legs with lower back support to maintain the integrity of the concave lumbar curve.  Some of you may be able to lightly grasp the calves, the ankles or even use the yoga toe-hold on the big toes to provide leverage for this stretch of the back, hips and thigh muscles.  Move cautiously and respectfully into your best version of this position until your torso is as close to the floor (or a stack of blankets or pillows) as is comfortable. 
• Mentally---Pay attention to your body sensations and the rhythm of your breath. Never use a strong will to force your physical body into a position that goes beyond "the edge" (the place of maximum resistance before pain) because your mind will then be stuck on your physical bodily sensations.  An extremely uncomfortable position means that you will be unable to focus on your relationship with the Lord, or even read His Word from The Holy Bible with awareness.
• Spiritually---With practice you may eventually be comfortable enough physically, and focused enough mentally to be able to read God's Word and contemplate the meaning as it applies to your life at the moment.  Wherever you are in this forward bending stretch, be sure to support the upper torso with the forearms, pillows or blankets so that you can spiritually remain in the presence of the Lord and abide in His Holy Word without distraction. Then you're ready to open your Bible to the Book of John, Chapter 15 and begin to read mindfully the words of wisdom that came directly from Jesus to His disciples (as recorded by the apostle, John):

"I am the vine, ye are the branches.  He that abideth in me, and I in him, the same bringeth forth much fruit; for without me ye can do nothing.  If a man abide not in me, he is cast forth as a branch, and is withered; and men gather them, and cast them in the fire, and they are burned.  If ye abide in me, and my words abide in you, ye shall ask what ye will, an it shall be done unto you. Herein is my Father glorified, that ye bear much fruit; so shall ye be my disciples."    (John 15: 5-8, KJV)

It is my fervent prayer that all who read this blog will utilize the disciplines of yoga as a grafting tool to mindfully abide in the presence of the Lord Jesus.       Namaste, plf

"Forever Yours, Really?"

If you've ever signed off with the romantic expression, "Forever Yours," you've lied, unintentionally of course! The delusion lies in the "forever" part and the "yours" part.   Nothing is forever, nor can anyone or anything be "yours" forever.  I remember being completely dumb-struck the first time that I realized that everything I thought was "mine" was only temporarily in my possession.  A Christian pastor once explained that we've never seen a moving van following a hearse because we enter naked into this world and leave with no-thing.  Even ancient Egyptian mummies who were buried with their treasures have finally surrendered them to the future generations who exhumed their sarcophagus lying deep within a protective mausoleum.  

Our emphasis this week as we yoke with God will be to focus on the first and last of His Ten Commandments. We can physically demonstrate our devotion to the one and only Living God with our body in a moving meditation as we relinquish all desires to possess anyone or anything.  This represents an attempt to obey at least two of the ten Laws that were given to Moses on tablets of stone (God was very serious about obedience to His Laws!) The Ten Commandments were recorded in The Old Testament Book of Exodus, Chapter 20: 1-17 from The Holy Bible. The Tenth Commandment just happens to coincide with an earlier yama (ethical discipline) called asteya in the ancient Sanskrit language, which translates as non-stealing.  God knew that our fallen nature would lead us to desire to possess more than we really need.  The Lord God put it this way when He gave that last commandment to Moses:  "Thou shalt not covet thy neighbor's house, thou shalt not covet thy neighbour's wife, nor his manservant, nor his maidservant, nor his ox, nor his ass, nor anything that is thy neighbour's."  

If you've ever watched the "Lie to Me" series on television you've learned that our movements and our gestures have very clear meanings, and with almost scientific accuracy they tend to communicate the truth of our innermost attitudes.  So this week let's practice an attitude of worship and our intention to release during several rounds of these gentle standing backbends in a breath-synchronized vinyasa flow that begins in the standing posture called Samasthiti or "Standing Prayer Pose."  Let's bring our bodies and our attitudes into sync with our Lord.

• Physically---Since this breath-synchronized flow functions as a method of slowly awakening the body, mind and spirit, there is no need to precede this practice with other positions (asanas.)  Simply begin by standing tall with the palms of the hands pressed lightly together at the heart center in a prayer gesture or position called anjali mudra. Exhale with a long and slow sighing sound as your head tips slightly forward so that the chin lowers toward the lifted chest, but the crown of the head remains aligned directly over the spine and the arches of the feet.  During the next deep inhalation the heels and balls of both feet remain hip-width apart and pressing down into the earth as the arms begin to rise and extend straight up overhead with the palms still joined as the gaze (drishti) follows the hands by moving heavenward (The "Upward Salute" or Urdvha Hastasana is described in more detail in the April 13, 2009 blog.) .  At the top of the breath the fingers are reaching higher and stretching actively apart. Then during the exhalation the arms and hands slowly sweep out to the sides, palms up, and lower to shoulder height before rejoining back over the heart in anjali mudra.  During the next full cycle of breath (deep inhalation and long, slow exhalation) allow the gaze to follow the hands as they rise upward and then draw up the pelvic floor muscles and the abdominals for spinal support at the top of the inhalation.  As you exhale slowly the head then tips backward as the chest opens three-dimensionally into a gentle back bend with the tail bone scooping down and forward in a reverse (posterior) tilt of the pelvic basin. The gaze remains upward and the hands rest lightly at the center of the chest with the elbows and shoulders releasing softly down and away from the ears.  Each subsequent inhalation can be used to deepen the back bend as the entire front body opens. Or you may choose to sweep the arms back out to the sides and then up as you return the head and hands back to center directly over the spine.
• In the Ashtanga yoga tradition the energy rises upward while the body weight shifts up to balance on the balls of both feet  as the breath enters and the arms raise straight upward.
• Mentally---With each deep breath into the lungs the mind is focusing with gratitude on the upward flow of energy and its divine source. As we're exhaling we then consciously release all toxic desire to possess or hold onto things  to let go of the carbon dioxide and other toxins.  The longer exhalation can symbolize a greater letting go.
• Spiritually---This gentle flow can be performed mindfully as a "meditation in motion" to worship the One and Only God of the Universe in all three of His forms---God the Father and Creator of the Universe; Jesus, our Savior; and the Holy Spirit within us.  As the arms and eyes move upward to acknowledge the Creator of the Universe, we can commit to have no other gods before us (the First Commandment.)  As the arms lower to shoulder level we are reminded of our loving God, who came to earth in human form as Jesus, our Redeemer, then suffered on a cross and died for us. Here we could also commit not to take the name of the Lord, Jesus Christ, in vain (the Third Commandment.)  Bringing the hands back into prayer position over the heart as we're bending backward can represent our openness to listen to the Holy Spirit that resides within us.  We can ask God's Spirit within to remind us that nothing on earth is ours forever so that we covet no-thing (the Tenth Commandment.)

My prayer is that all readers will experience a genuine attitude of worship as they practice this "Meditation in Motion" which begins in Samasthiti and closes in tranquility with the release of all desire and craving.  May it be so.  Amen and namaste.    plf