"Slow [E]-Motion Responses"

An angry response can damage relationships.  We all know this and yet sometimes find it difficult to control the build up of tension within.  How can we learn a "slow [e]-motion response?"  Trust me, we cannot control our emotions without divine help!

Throughout The Old Testament scriptures we read again and again that our God is "...compassionate, gracious and slow to anger, abounding in love and faithfulness."  (Exodus 34:6) These characteristics of God are repeated in the Books of Numbers 14:18, Nehemiah 9:17, Psalm 86:15, Joel 2:13, Jonah 4:2, and Nahum 1:3. One possible but challenging solution points to a transformational process of becoming more like God, which is the original intention of yoga. 

Think of the yoking process (yoga) as the journey in a successful marriage.  In this union two individuals "meet in the middle" to become closer and more in sync with one another until they are truly like one.  Many traditional wedding ceremonies symbolize this union with an arch (called a chupah in Hebrew) to represent the yoke of love that unites the two individuals in the process of joining together as one in their journey.  Uniting---note the progressive verb tense---is a process, not a one-time commitment, just as yoga is the process of learning to fully connect with God and "...take [His] yoke upon you."  When we're connected to God by the yoke of yoga (redundant, I know!) we learn "slow e-motion responses."  This week's posture called "Shoulder Bridge Pose" or Setu Bandha Sarvangasana helps us physically to develop and maintain a healthy nervous system that is not  "anxious about anything."  (Philippians 4:6.)  But it's the connection with God that will help you to control your anger!  When the connection is weak or lost we lose control of our emotions. Prenatal students should not attempt this position!

• Physically---First, massage the muscles, joints and vertebral discs by practicing several rounds of the meditation in motion called "Salutations to the Son" as described in three earlier blogs (April 27, May 4, and May 11, 2009).  This week's posture (asana) may be entered either from "Plow Pose" (October 5, 2009 blog) or from "Suppported Shoulder Stand" (August 24, 2010 blog) OR even from the "Inverted Pose" called Viparita Karani (September 28, 2009 blog).  After 8-10 smooth breaths in any of these inversions, begin to transition into "Shoulder Bridge Pose" or Setu Bandha Sarvangasana by slightly lowering the hands to the back of the waist with the heels of the hands just below the lowest rib and the thumbs wrapping around toward the front body.  At the top of a deep, three-dimensional inhalation actively draw up the pelvic floor muscles first (called mula bandha). Then exhale as the abdominal walls are stretched across the hip bones but drawn inward toward the spine like a drawstring (uddiyana bandha).   Maintain the chin/throat lock (jalandhara bandha) from the previous inversion/s as one leg at a time extends out and lowers slowly toward the floor at the end of that breath.  Take another deep, three-dimensional breath while lifting the hips up to stretch the spine upward. All three locks (bandhas) are engaged to seal the healing energy from God (called prana) within the body.  The eyes are focused on the center of the forehead, also called "Third Eye" or naitrayoh ma dyai drishti.  The weight of the torso and hips will be transferred onto the back of the head, the shoulders, the elbows, and the heels of the feet once they reach the floor.  
• At the top of each inhalation continue to reach through the heels and toes of the feet, keeping the leg muscles spiraling inward and hugging the leg bones for full leg and hip extension. After remaining in this "Shoulder-Standing Bridge Pose" for 5-8 relaxed breaths, walk the feet in toward the hips until the knees align directly over the ankles.  Then release one hand at a time, palms facing down, and slowly release onto the mat from the top of the shoulders down to the sacrum (the flat, triangular-shaped bone just above the tail bone.)  To finish, slowly extend the legs out with an external rotation (away from center) and roll the hands onto the back of the wrists with the fingers curled softly as you close your eyes and restore in "Corpse Pose" (January 24, 2009 blog) for at least five minutes.
• Mentally---Stay alert and focused on the rhythm of the breath as you notice how too much extension of the lower back limits the hip extension by creating tension on the psoas that are attached to the lumbar spine and the upper leg bone (femur).  Give these psoas major your permission to expand and release the tension as you remain present and aware during each smooth breath.
• Spiritually---After the physical posture "Shoulder Bridge Pose" or Setu Bandha Sarvangasana becomes somewhat comfortable, you're ready to add the spiritual dimension by asking God to help you to become (Remember, it's a process!) "...swift to hear, slow to speak, and slow to anger"  as James, the brother of Jesus suggests in James 1:19.

"...that we should be  a kind of firstfruits of His creatures.  Wherefore, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath. For the wrath of man worketh not the righteousness of God."          (James 1: 18b- 20, KJV)

Practice becoming yoked to God, who is all we could ever hope to be---"...compassionate, gracious and slow to anger, abounding in love and faithfulness."      Namaste, plf

"Where's the Joy?"

Remember "brain teasers?"  What can you drink that makes you thirsty for more and yet has no ill effects?  Hints: The answer is not coffee, soda or alcohol in any form!  No, it's not even water because too much can create "water intoxication" or hyponatremia that leads to brain edema, or swelling. Another clue is while performing this healthy activity you experience a sense of delight that produces the great joy. And no, it's not sex either, because this joy never has to end.  The mark or evidence is peace with yourself, your Creator and the world....

Sound enticing but too good to be true?  I can testify that it is not an empty promise or an unrealistic dream.  When I drink from "the fountain of life" each morning as I read God's Word in The Bible, and then practice yoking with the author of this light and wisdom by using the ancient disciplines of yoga, I have experienced delight and true joy.  This bliss doesn't occur every morning because I am often distracted, or I haven't scheduled enough time to quench my thirst.  But it is a reality when I am focused on the gift of each breath in, and reject the negative thoughts and emotions with each exhalation.  "For with Thee is the fountain of life; in Thy light shall we see light."  (Psalm 36: 9, KJV) 

Try it for yourself this week by practicing the "Crescent Moon Flow" or Anjaneyasana Vinyasa that is described in this and last weeks' blogs.  Remember that prenatal students should keep the arms stretched straight forward rather than overhead and should be cautious of any compression in the abdomen.

• Physically---Continuing from last week in "Crescent Moon Pose" or Anjaneyasana with the right knee aligned directly over the right ankle and the left leg extended straight back onto the ball of the left foot, inhale while sweeping the arms straight out to the side and then reaching overhead as you untuck the toes of the back foot.  (Prenatal arms remain at shoulder height and extend forward from the shoulders.)  Draw the locks or bandhas upward and in toward the spine like a drawstring to provide support for the lower back, and tip the pelvic basin backward by scooping the tail bone down and forward in a posterior tilt. Then slowly exhale as the torso hinges forward from the hips---not the waist---in a forward tip of the pelvic basin.  Release the hips backward until they align directly over the left knee as the right leg extends through the heel of the right flexed foot.  Feel the resistance in the belly of the right hamstring muscles at the back of the right thigh as you drop the chin into jalandhara bandha (chin/throat lock) and gaze back at your navel (nabi chakra.) Give yourself permission to let go of the breath and all tension in the hips, lower back and thighs.  
• Progress through the breath-synchronized flow by inhaling the hips forward again with the tail bone tipping backward until the right knee is aligned back over the right ankle and the arms are extended overhead and backward (forward for prenatal students) forming a "Crescent Moon Pose" from the tip of the right hand fingers to the tip of the left toes. During each exhalation release the hips backward until they align over the back knee in a forward tilt of the pelvic basin as the front leg extends through a flexed foot. Be sure to count the number of breaths so that this flow can be repeated on the opposite side before lowering all the way back onto the heels of both feet to rest in "Child's Pose."
• Mentally---The busy mind is kept occupied by counting the number of breaths on each side, and staying present with any resistance in the thighs and hips as the pelvic basin alternates between a backward (posterior) and forward (anterior) tipping action in this "Crescent Moon Flow" or Anjaneyasana Vinyasa.
• Spiritually---A spiritual dimension may be added after the alignment in the physical positions becomes automatic.  In order to drink from "the fountain of life" it helps to know what spiritual attributes to breathe into your being and which ones you'd like to release.  I suggest breathing in each of "the fruits of [God's] Spirit" found in Galatians 5:22-23,   For example, begin by breathing in God's unconditional LOVE for all people, and then release all judgment, favoritism, grudges and unforgiveness.  On the second breath, draw in a deep dose of JOY and reject all fear, envy, jealousy or anything that robs you of joy. Breathe in His PEACE and let go of rushing, worrying, greed or grasping.  Continue to draw on "the fountain of life" by drinking in acceptance of LONGSUFFERING, GENTLENESS, GOODNESS AND FAITH as you surrender your habits of whining, complaining, the need to control others, all doubts and distractions,   As you breathe in MEEKNESS, will yourself to surrender your vanity and pride,  Finally, drink deeply of TEMPERANCE AND SELF-CONTROL as you exhale and commit to giving up all addictions, especially those self-destructive ones!  Practice, practice, practice!

Try this breath-synchronized flow everyday and notice the JOY that fills you from the inside out!   Namaste,  plf 

"Choices That Speak Volumes"

When I return late and exhausted from a long plane trip and yet agree to take the first train out of town the next morning to babysit my grand daughter, I hope that choice speaks volumes about my love. (This is especially true if I can do this without complaining or bragging---except in this blog that I don't think my family reads anyway!) When I choose to schedule activities and appointments around my yoga classes, hopefully that speaks volumes about my priority to serve God and my students. For every instance when we sacrifice personal plans or wishes in order to place the needs of others above our own we exhibit selfless love.  Hopefully, our intent is to keep peace and maintain healthy relationships.

A pure expression of selfless love expects nothing in return, not pity or praise, so we sacrifice quietly.  If your physical circumstances are not ideal, focus on nurturing the spiritual ones.  When I awaken early enough to have private time to yoke with God before the busy-ness of the day takes over, I am making a conscious choice to seek the God-connection instead of that extra hour of sleep.  I must not brag or complain.  (This is a "pep talk" to myself.)  I choose to quietly accept the repercussions of all my decisions with a quiet strength and a vulnerable openness, much like the yoga breath-synchronized (vinyasa) flow that begins with this week's "Crescent Moon Pose" or Anjaneyasana.   This yoga position strengthens the legs while opening the entire front of the body, one side at a time.  However, prenatal students should enter into this posture very cautiously, keeping the arms straight out in front of the chest rather than raised overhead.

• Physically---There are several methods of entering into the pose called "Crescent Moon Pose" or Anjaneyasana, but for the sake of brevity we'll begin from the traditional transition posture (asana) called "Downward-Facing Dog Pose"  described in the May 4, 2009 blog.  After five smooth and rhythmic breaths in "Down Dog" inhale energy (prana) deeply into the body and hold it there briefly by drawing the pelvic floor and abdominal muscles up and in toward the spine to engage the energy locks or bandhas.  During the breath retention (called antara kumbhaka) look forward at the right hand and lift it from the heel through the finger tips as the right foot lunges forward and the left knee lowers gently to the mat on the exhalation.   Then inhale while sweeping both arms out to the side and upward to join in the prayer gesture called anjali mudra, bending backward and pressing the left hip forward.  Be sure to ground firmly into the ball and toes of the back left foot and all four corners of the right foot for a stable base as the body forms a "crescent moon" shape, arching down from the tip of the fingers and around to the toes of the back foot. 
• Hold this backward bending stretch for 3-5 smooth breaths deepening the arch in the spine by pressing the tail bone downward and lifting up and back through the crown of the head and the hands.  To exit the pose, inhale deeply making sure that the energy locks (bandhas) are fully lifted and engaged to support the lower back. Then exhale the arms straight down to the mat, aligning them directly under the shoulders as the right foot slides back next to the left foot, hip-width apart, and the tail bone rises up and back to return to "Downward-Facing Dog Pose" for several breaths.  
• To move into "Crescent Moon Pose" on the left side be sure to engage the locks at the top of an inhalation before lunging the left foot forward to replace the left hand and exhaling the right knee gently to the mat.   If necessary, a folded blanket or pillow may be placed under the back knee as protective padding.  Use thorough, three-dimensional inhalations to deepen the stretch across the entire front of the right side as the hands stretch up and back away from the tail bone to open the shoulders, chest, hips and thighs for 3-5 smooth breaths with the left foot forward.  To rest for 8-10 breaths, exhale the hands slowly to the mat, shoulder-width apart, and slide the front foot back beside the back foot as the hips lower back onto the heels in "Extended Child's Pose."  Next week's blog will describe how to continue with the breath-synchronized  (vinyasa) flow into a forward bending posture.
• Mentally---Backward bending positions challenge the mind to stay focused on breathing those victorious, three-dimensional "chest breaths" by expanding the rib cage fully because the abdomen is compressed by flattened and lengthened abdominal muscles.   Keep the mind focused on the coordination and timing of the energy locks (bandhas) at the top of each inhalation as you open yourself to accept God's guidance and peace.
• Spiritually---With each inhalation quietly accept where you are at in this moment.  Know with confidence that you're where you are by the grace and permission of God who is preparing you for His higher purposes.  Don't expect to understand everything in this life. Breathe in the peaceful presence of God and ask Him to help you to make wise decisions that speak volumes about your priorities.  Specifically ask Him to keep you from speaking evil and continue to seek peace in all of your relationships.

"Keep thy tongue from evil. and thy lips from speaking guile.  Depart from evil and do good; seek peace, and pursue it.  The eyes of the Lord are upon the righteous, and His ears are open unto their cry."          (Psalm 34: 13-15, KJV)

"Receptive Listening"

Sometimes when I am supposedly listening, my mind and body are already planning a response. This is not an example of receptive listening!  My mind is divided between listening and responding. Maybe I don't like what I'm hearing; it's uncomfortable so I change the subject.  Or in the midst of reading a challenging passage, I'll often pause and flip ahead to check how many more pages until I reach the end of that chapter.  I might as well just skip those pages because they've lost their impact. When I practice receptive listening during yoga, I'm developing the patience to start again with a new attitude of receptivity and patience.

Receptivity begins when the mind is cleared of debris from previous emotions called kleshas or mental afflictions that darken the heart.  An attitude of receptivity is more commonly referred to as the present-minded awareness and objectivity that we attempt to cultivate during our yoga practice.  In order to experience receptive listening in the midst of difficult positions such as this week's "Half-Bound Lotus Forward Fold" (Ardha Baddha Padma Paschimottanasana) we learn NOT to plan an escape route to avoid the challenge.  We refine our awareness with receptive listening before moving to the next position.  We learn to experience staying power by waiting patiently with awareness when we're in difficult positions so that we don't lose the benefits of the present pose.  Receive the openness and release when you're folding forward in this uncomfortable (for those with tight hips and hamstrings) position. Don't run away or retreat from the message or the massage!  Free yourself from the past.

• Physically---Prepare to open your hips and hamstrings for the receptivity required by this week's challenging pose called "Half-Bound Lotus Forward Fold" (Ardha Baddha Padma Paschimottanasana) with the rhythmic rocking techniques of Thai yoga massage that were introduced in the February 28, 2011 blog.  After praying and listening receptively in "Child's Pose" (described way back in the January 10, 2009 blog!) cross the ankles and exhale to sit back with the right leg extended straight out through a flexed right foot.  With both hands firmly grasp the left shin and draw the left flexed foot under (yes, under!) the right knee.  This is an easier variation to bind the foot while leaning forward and backward for a Thai yoga massage.  Inhale to lift and extend the ribs and the spine while rocking slowly forward to your "edge" (that place of resistance in the stretch before pain). Then exhale slowly while rocking back and lowering the chin into the chin/throat lock called jalandhara bandha.  Repeat this rhythmic rocking for five smooth and deep breaths (through the nose only!) before switching to a side-to-side rhythmic rocking motion.  Be sure to lift the pelvic floor and abdominal muscles while extending the spine directly up and over the tail bone before exhaling to shift slightly to the right.  Then remember to inhale, lift and lock again as you return to center before exhaling to the left side.  Continue this side-to-side rhythmic rocking motion for six breaths so that you've softened both hips for receptivity an equal number of times.  Finally, use the whirlpool action of rotating in a circular motion with the tail bone serving as the center and the arms extending forward with palms facing upward in a receptive gesture.  Inhale forward and then rotate clockwise first for three full breaths, exhaling on the backward swing; and then inhale back to center to begin the counterclockwise rotation for three full and deep breaths,
• After massaging the left hip and hamstrings to prepare for this "Half-Bound Lotus Forward Fold" variation (Ardha Baddha Padma Paschimottanasana), use both hands on the left shin to slowly lift the outer edge of the left  foot onto the crease at the top of the right thigh with the left heel pressing into the lower right abdomen.  Inhale while sweeping the arms out to the sides and then upward as the pelvic floor and abdominals are lifted and fully engaged to create space for the forward fold.  While exhaling, slowly drop the left shoulder and arm as it rotates gently to the left and then behind the back to grasp  or bind the left foot.  If your body is not ready for the full bound version, be certain to receive the truth of your body's messages, and simply bind the right foot with the right hand and then clasp the elbow of the right hand with that left hand.  During the forward fold you will still receive the benefits of compressing the lower right abdomen as you gradually fold onto the left foot, pulling the tail bone back and away from the right flexed foot. Then inhale to reach the right hand toward the right big toe or grasp the sole of the right foot, OR use a canvas belt or strap to draw the torso forward onto the left foot and right leg.  Remain in this intense stretch for 8-10 full and even ujjayi (victorious) breaths while practicing receptive listening to your body and breath.
• Mentally---If these variations of the "Half-Bound Lotus Forward Fold" posture (asana) continue to be extremely uncomfortable physically, your hips and hamstrings can only become softer and more receptive to the intense stretch as you clear your mind of any escape techniques, and any emotional debris or garbage from the past. As you patiently wait in the present moment with each breath, your muscles and joints will gradually begin to accept the present slight discomfort of the stretch because you have accepted it mentally without fear of injury or the tension of striving for some future accomplishment.  You're practicing receptive listening with your mind in the present moment.
• Spiritually---It IS extremely difficult to forget the past and to remain clear-headed enough while we practice to reap all of the present blessings and opportunities that each situation (and posture) has to offer.  We are not denying the challenges of any position or moment, but simply waiting patiently to receive each new experience that God allows in His sovereignty.  Come alongside your God as He helps you to receptively listen and perceive.

"Remember ye not the former things, neither consider the things of old.  Behold I will do a new thing; now it shall spring forth; shall ye not know [perceive] it?  I will even make a way in the wilderness, and rivers in the desert."
Instead of the mental clutter and afflictions, let's remember the power of God's promise in Isaiah 43: 18-19, KJV.  
Namaste, plf 

"Bondage"

 Could you be in bondage to someone or something without knowing it? Are you aware of your true intentions when you make those hundreds of decisions each day?  Where does your devotion lie and who do you want to please above all else? Some people search a lifetime for freedom from something that effectively eludes self-discovery.  I've heard we only need to look in our checkbooks to see what we truly value.  As Jesus said, "For where your treasure is, there will your heart be also."  (Matthew 6:21 and Luke 12:34, KJV)
I believe that slavery comes disguised in the form of many well-known addictions---alcohol, sex, drugs, money, power, recognition, as well as some not-so-acknowledged addictions to children and/or spouses.  If we follow those ties (Are they actually chains?) to their point of origin, we may find that they lead to the self---and not such a "divine self" upon further self-examination, but a sometimes needy and unfulfilled self.  Kahlil Gibran's wisdom in his classic text, The Prophet, reminds us that "love possesses not, nor would it be possessed; for love is sufficient unto love."  Oh, if we could only love so perfectly---completely content simply to love, and then possibly even be loved in return without the jealousy or ownership issues factoring into the relationship.  Yes, I am an idealist!
This week let's contemplate our true intentions with the possible people and/or things that steal away our freedom (and our time) as we practice a seated forward folding posture (asana) with one foot bound, either by your hand or a strap.  It's called "Half-Bound Lotus Pose" or Ardha Baddha Padmasana and is safe for prenatal students.  However the forward fold will be restricted by the size of the baby bump and should be carefully considered during practice.

• Physically---It's always important to warm the muscles and joints with a few rounds of "Salutations to the Son" (described in three of the May 2009 blogs that begin on April 27th.)  From "Downward-Facing Dog Pose" bend the knees, lift the internal "locks" (bandhas) for core support, and then jump both feet forward during an exhalation and land between the hands so that the both feet extend out in the seated position called "Staff Pose" or Dandasana (described in the June 22, 2009 blog.)  Or you may simply choose to exhale from "Down Dog" to a kneeling position with the ankles crossed and then sit back and extend both legs forward into "Staff Pose."  
• Before beginning "Half-Bound Lotus Pose" or Ardha Baddha Padmasana, check the lumbar spine with the back of one hand to be sure that the natural concave curve at the waist is intact. If the back is slightly rounding into a C-shape, place a folded blanket or pillow under the tail bone to restore the integrity of the spinal curves.  Then inhale a long and deep ujjayi (victorious, three-dimensional) breath as both arms sweep out to the sides and upward to join briefly before exhaling to bend the left knee and lowering the hands to firmly grip the left shin.  Cautiously draw the flexed left foot (to protect the knee joint) onto the right leg just above the knee (but not onto the belly of the quadricep muscles) and press through the heel of the right flexed foot to fully extend the right leg.  Continue to hold the left shin with both hands while loosening the resistance in the hip joints with a brief Thai yoga massage by inhaling to rock slightly forward, hinging only from the groin and not the waist, with a poker-stiff back and lifted chin.  Then exhale to rock back away from the right extended leg with a long and straight spine.  Rhythmically rock back and forth for five smooth breaths, inhaling forward with chin lifted and exhaling backward over the tail bone with a lowered chin lock called jalandhara bandha.  Then slip the loop of a canvas belt or strap around the left foot and inhale the right arm out to the side and around the back to hold the strap firmly in a "bound" position as the torso begins to fold forward, hinging from the hips only.  Inhale to extend the spine by raising the head and the chest; then draw the pelvic floor and abdominal muscles up and in toward the spine like a drawstring that will support the entire back as we prepare for next week's  variation in which we deepen the forward fold into a "Half-Bound Lotus Forward Fold" also called Ardha Baddha Padma Pachimottanasana.  
• This week let's be content to remain in this very slight forward fold with the left foot bound for 8-10 smooth breaths before switching sides.  If you practice every day this week you may eventually be able to move the "bound" foot up the extended leg and onto the crease in the groin, which is actually the full "Half-Bound Lotus" position.  After releasing the resistance in each hip, one side at a time (unilaterally) it's very important to spend a minimum of five minutes in "Corpse Pose" with the hips relaxed open, toes pointing away from center.
• Mentally---The various stages and variations of this posture can cause damage to tight knees and/or hips and sacroiliac joints if not practiced with present-minded awareness.  Beginners should maintain a flexed bound foot to protect torque in the knee joint before moving into the more difficult position where the outer edge of the foot rests in the crease of the groin of the outstretched leg.  The sacroiliac joints in the lower back are protected by maintaining the integrity of the lumbar curve and engaging the locks (mula and uddiyana bandhas) for firm back support.  Be sure to count your smooth and even breaths, carefully focusing attention on the knee and hip joint of the bended leg. 
• Spiritually---Only during the final few (3 or 4) breaths should your mind be allowed to contemplate the true intentions behind your decisions.  Although elementary advice, be careful what you bind your heart to and where your loyalties, your desires and intentions lead you.  The Old Testament Book of Proverbs (wise sayings and advice) tell us to "keep thy father's commandment, and forsake not the law of thy mother;  Bind them continually upon thine heart, and tie them about thy neck.  When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee."   (Proverbs 6:21, KJV)

Where does your treasure lie?  Does it control all of your decisions?  Be careful....plf

"Delay is not Denial"

If you've been waiting for progress in a specific area, you may have heard the simplistic advice, "Don't give up."  But what if your hamstrings are strung so tightly that all forward bending positions are extremely uncomfortable and no matter how many "Salutations to the Son" you practice with those two "Forward Folds" (Uttanasana) you still feel great resistance. Hoping to reach the floor, or even your toes may continue to feel a bit like trying to touch the moon. I often experience creaky hips like the tin man from The Wizard of Oz, and for me, spending significant time praying or meditating in the classic "Lotus Pose" can be a bit like trying to concentrate on reading while sitting in a torture vice.  Simply because I haven't yet experienced really open hips doesn't imply that I will never be able to let go of the resistance. These are purely physical challenges where progress can be experienced if we persist with regular practice of appropriate yoga postures, such as this week's "Auspicious Pose" (Svastikasana).  This intermediate pose is wonderful preparation for the advanced "Lotus" posture that's used to pray and meditate.  However, based on my personal experience, if you're not comfortable in the physical dimension, you'll have more difficulty shifting your focus to the spiritual realm for prayer and meditation.  So practice, practice, practice!  Seek, seek, seek.

• Physically---Exhale from a modified "Child's Pose" (described in my very first blog on January 10, 2009) slowly back onto a pillow or folded blanket or towel placed under the tail bone. This helps to position the hips slightly higher than the knees so that you'll be able to sit more comfortably without causing the spinal curves to move into flexion and lose their natural shape.  Using both hands on the shin of the left leg, seat the heel of the left foot at the base of the spine.  Inhale deeply to extend the spine upright directly over the tail bone and engage the pelvic floor and abdominal muscles up and inward for spinal support. Then exhale while drawing the flexed right foot onto the inner left calf to seal the outer edge of the right foot in the crease between the left calf and thigh.  Allow the hands to rest softly on the inner knees with the shoulders relaxed down away from the ears.  With each inhalation feel the chest lifting and expanding three-dimensionally and the support of engaging the "locks" or bandhas as the spine extends, and with each exhalation roll the shoulders downward,  tucking the bottom of the shoulder blades into the back.
• Mentally---Stay present with each full and relaxed breath by counting seconds to equalize the duration of each inhalation and exhalation.  You may choose to gaze at the tip of your nose ("Third-eye" or naitrayoh ma dyai  drishti) OR close your eyelids lightly about 2/3 of the way to take away the visual distractions around you (dusty floors or furniture) as you begin to experience the fifth limb of yoga called pratyahara, or withdrawal of the senses.  This discipline enables you to enter into a spiritual dimension in which you can connect more fully to your Creator and begin to experience the peace found in faith.
• Spiritually---What if your mind just won't allow you to take the huge leap of faith required to accept the ultimate reality that a spiritual God actually exists?  If you've never had a spiritual experience,  trying to understand a three-dimensional Creator is much like the mathematical analogy described by an Oxford mathematician in an imaginative book called Flatland, in which a two-dimensional square tries to comprehend a three-dimensional sphere.  Admittedly, it's both humbling and mysterious to contemplate a God who loves each of us so perfectly that He became a man who lived a perfect, sin-free life as Jesus of Nazareth, and then suffered and died on a cross, and was resurrected with a new spiritual body to illustrate the third, spiritual dimension. It does require great faith to believe and trust all of God's promises written in His Word.  Faith may be just another unreachable dream for you, but I believe you can experience progress if you persist by exploring two sources of compelling evidence---the beauty in God's creations (nature) and the wisdom in His Word (The Holy Bible.)  Seek and persist in seeking with an open heart and you will not be denied the gift of faith.  
• By regularly practicing solely in the physical realm of yoga postures (asanas)  you may achieve some measurable progress with more open hips by persisting in various hip-opening postures, but you will be delaying any true yoga experience in which you yoke and really connect with God.  Try adding that third dimension that was discussed in the February 9, 2010 blog for a real spiritual experience with God, the earlier in the day the better.  Delaying the spiritual can only last until death.

"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."           (Psalm 63:1, KJV) 

"Where can I go from Your Spirit?  Where can I flee from Your presence?"         (Psalm 139:7) 

"A Pain in the Neck"

This past weekend my husband and I attended a Sader Dinner at our church in commemoration of Passover and the beginning of Holy Week.  Although we're not Jewish, it was an extremely poignant and very educational experience.  We were seated at round tables in the Fellowship Hall, and because I had my back to the Rabbi who was teaching us about the Passover traditions and their symbolism, I had to keep twisting around to see which of the "four cups" he was holding and then asking us to follow suit.  By the end of dinner I had developed quite "a pain the neck" (but hopefully hadn't acted like one!)

Stiff necks and upper back pain are extremely common in our technological age as we spend hours leaning forward to read computers and e-books. The muscles in the neck and upper back (upper and lower trapezius,  splenius capitis, rhomboids, etc.) work constantly to hold the heavy head, weighing between 12 and 15 pounds, erect and aligned over the spine so it's no wonder that they freeze up and rebel.  Some even develop a condition known as "forward head" because the stronger upper trapezius muscles do most of the work to support the weight of the head as the lower muscles that oppose the forward lean become weaker.  As much as possible the heavy head should remain aligned directly over the spine and simply tip or pivot to change directions, rather than falling forward or leaning to the side.
Numerous studies have shown that stress also contributes to discomfort in these overworked muscles, but a less obvious cause can be a resistant or stubborn attitude.  Ever notice how the neck and upper back muscles stiffen in a gesture as simple as refusing to eat something that we deem distasteful.  Pay close attention to these muscles the next time you feel yourself resisting something or someone. This week we're going to surrender and relax some of that resistance in those overworked neck muscles with a variation of the "Wide-Stance Forward Bend" also known as Pasarita Padottanasana.  These wide-stance, forward-bending postures are safe for prenatal students when done for brief periods at a time.

• Physically---Standing tall and erect in "Mountain Pose" or Tadasana (described in the April 20, 2009 blog), inhale while stretching both arms upward into an "Upward Salute" (Urdhva Hastana described in the April 27th blog). Then slowly exhale the fingers of the left hand just below the right ear lobe while the fingers of the right hand lower onto the right shoulder, pointing toward the neck but without allowing the head to lean forward or backward.  Remain in this beginning posture for 3-5 smooth and deep breaths to lengthen and slowly release the muscles along the right side of the neck and shoulder.  Allow the bottom tip of the right shoulder blade to tuck under and release down the back at the end of each thorough exhalation.  Inhale back into an "Upward Salute" to switch sides with the right hand now over the left ear for an equal number of rhythmic breaths. 
• To move into the "Wide-Stance Forward Bend" also known as Pasarita Padottanasana. inhale back up into an "Upward Salute" drawing up the pelvic floor and abdominal muscles (the locks or bandhas) to support the fold forward into Uttanasana (also described in the April 27th blog), but modified with both knees slightly bended as the torso releases onto the thighs for several smooth and steady breaths. (Prenatal students should have a slightly wider-than-hip-width stance.)  With each inhalation feel the rib cage and clavicles broaden, creating space in the upper body as the spine lengthens and the neck and back muscles begin to soften.  Remain in this modified "Forward Fold" for 5-6 rhythmic breaths before inhaling the right hand onto the floor or a block aligned directly under the right shoulder.  Before exhaling into a "Wide-Stance Forward Bend" lift and engage the pelvic floor and abdominal muscles to provide spinal support while you step one foot at a time outward to approximately four-foot distance apart.  With the right hand remaining firmly on a block or the floor under the right shoulder, inhale the heel of the left hand onto the sacrum (triangular-shaped bone just above the tail bone) with the elbow pointing up toward the ceiling for several breaths, keeping the gaze (drishti) at the right thumb and the head at the same level as the spine.  On an inhalation pivot the head cautiously to the left with the chin in line with the left shoulder as the left arm straightens and extends up from the left shoulder.  With each full inhalation gently stretch the gaze toward the left thumb above the shoulder (angusta ma dyai) by twisting cautiously to the left.  Remain in this variation of a "Wide-Stance Forward Bend" for 5-6 smooth and even breaths to allow the muscles of the neck and upper back to soften and expand.  To switch sides, at the end of the last exhalation release the left hand onto the floor or a block under the left shoulder and inhale the right hand onto the sacrum with the gaze releasing to the left thumb until the right arm stretches above the right shoulder.  The gaze then switches to the right thumb by cautiously pivoting the head to the right but still in line with the spine.  With each inhalation extend through the crown of the head to lengthen the spine and exhale to gently pull the shoulders and shoulder blades down away from the ears.
• Mentally---Placing the fingers on the shoulders during the initial warm-up stretch will help to remind you to keep the shoulders relaxing down and away from the ears.  The heel of the hand on the sacrum serves as a reminder to extend forward through the spine maintaining a slight concave curve in the lower back with the tail bone lifting away from the head.  Pay careful attention to the process of bringing healing breath called prana into the body as you direct it toward the places where you feel the sluggishness, stiffness and greatest resistance.  Emphasize the exhalations as you softly repeat a short prayer (called a mantra) such as, "I surrender."
• Spiritually---As you become more aware of the physical resistance in your neck and upper back ask yourself who or what could be causing this resistance.  Are you possibly resisting any nudgings from God's Holy Spirit to do or say something that you know in your heart are the right actions or words?  Surrender now and you will experience relief!      plf

"Ye stiffnecked and uncircumcised in heart and ears, ye do always resist the Holy Ghost; as your fathers did, so do ye.                     (Acts 7: 51, KJV)