"Seeing Is Believing"

Over thirty-five years of constant back pain drove me to my knees in prayer.  Then it lead me to a daily yoga practice to manage the pain.  Finally, it enticed me to see a chiropractor.   My skeptical mind probably would not have believed that the curved spine of scoliosis (Mine was off vertical by 18 degrees!) and the flattened discs that I saw in the x-rays were actually pictures of my spine, had it not been for the two small metal rings on the back of my sports bra!   But as I mentioned in the title of this week's blog, "Seeing is believing!"   

Since my spine is now over 65 years old, I suppose the flattened discs shouldn't have come as a complete surprise either.  (But I practice the learned ability to lengthen my spine by lifting the crown of my head up and away from my tail bone in every physical posture!  How can I be in stage IV of intevertebral disc degeneration?)  Can I deny what I see in my x-rays?  Could it be true that my pain is caused by muscle spasms as my body continually attempts to compensate for a spine that is curved sideways from the right?  

The curves of scoliosis are not the normal front-to-back cervical, thoracic, lumbar and coccyx curves designed to support the head, torso and abdomen. The abnormal curve is usually sideward and produces a drop effect to the shoulders or hips, or may even manifest as an exaggerated curve along the length of the spine, such as a swayback posture (called lordosis). The chiropractor explained that  it appeared to him as though I had experienced some physical trauma to my spine many years ago---a car accident with whiplash and a twist, a serious fall when I was very young, or my mother dropped me as a baby?  Yet I can remember none of these traumatic incidents, but I do remember the gynecologist saying that I had a retro-flexed uterus that pressed into my sacral spine, but that's now gone and the pain persists.  

So I now do believe that I have scoliosis---and that I've had it for all those numerous years of back pain.  Suddenly those "Yoga for Scoliosis and Fibromyalgia" workshops that I took years ago to learn how to modify positions for students now apply to me, and I'm experiencing the difference first-handed.   This week we'll modify the simple spinal warm-up called "Cat and Cow Flow" or Chakravakasana for those of us who have scoliosis.  Please don't make these changes unless you know for a fact which side of your body is shorter or longer! 

• Physically---After praying on your knees in "Child's Pose" (described in my first blog on January 10, 2009) begin to lengthen the shortened side of the spine by "walking" the torso away from it.   In other words, if the spinal curve occurs from the right making a "c-shape" as observed from the back of the body, exhale as the arms walk around to the left side of the bended knees.  Remain here for several slow and deep, three-dimensional (ujjayi) breaths to allow the muscles along the right side of the spine to lengthen and relax.  If the curve makes a backward "c-shape" walk around to the right side of the knees to lengthen the muscles along the left side of the spine (called erector spinae).
• Then slowly inhale the torso forward onto the forearms as they move directly in front of the knees, coming up onto the hands, fingers spread wide like a starfish.  As the body continues to raise up onto all fours (hands and knees) align each hand directly under the shoulders, but---the modification during inhalations---place the knee of the shortened side just a few inches behind that hip rather than directly under it.  This slightly modified alignment of  "Cat and Cow Flow" or Chakravakasana for scoliosis will help to stretch and lengthen the muscles along the shortened side of the spine during the spinal extensions as the head and tail bone are lifted upward.  During the exhalations into a cat-like curve, move the knee of the shorter side forward in front of that hip and notice how the erector spinae muscles are moved into greater spinal flexion of the cat-like arch. 
• Please be sure to change/modify the position of the knee on the shorter side of the spine during each phase of  "Cat and Cow Flow" or Chakravakasana for scoliosis---back for the inhalations of spinal extension and forward for the exhalations of rounded spinal flexions.  After 8-10 repetitions of this breath-synchronized flow release onto the back for at least five minutes of restoration in "Corpse Pose" with the use of folded and rolled towels under the neck and lower back to "set" the spine straight.  (Next week I'll describe this chiropractic method.)
• Mentally---Since the voluntary lengthening of the spine is a learned physical action it requires brain action and focus.  Pay close attention to the slow and deep rhythm of each breath as you direct healing into the muscles along the shortened side of the spine.
• Spiritually---Only faith in a loving God can heal, or at the least, alleviate pain, but faith is the mandatory ingredient in the healing effects.   Don't be like "doubting Thomas" who needed to see and feel the scars in Christ's hands, side and feet to believe it was truly He who had arisen on that first Easter morning.   Believe in your Savior, Jesus the Healer.   Ask in His name, and you will be healed (enough) as you practice yoga modifications for your specific conditions.  

"Then Jesus told him [Thomas], 'Because you have seen me, you have believed; blessed are those who have not seen and yet have believed.'"       (John 20:29, KJV)

"Doing and Being"

Both "doing and being" have merit.  The world would be a very different place if everyone was simply being and not doing.  In fact, some so-called experts feel this is precisely the issue that has caused our world financial crisis---not enough doing and too many simply being, thereby creating a drain on the world's economy.  But beyond the financial and political repercussions, when we lack balance between doing and being, we miss out on the benefits of the big picture of life---the balance between doing and being.

In the practice of classical yoga, for example, if we concern ourselves primarily with the doing of poses---called asana---and forget to include the other seven components or ingredients, we are not really practicing yoga.  When we omit the "being" part we're only going to get physical results and some of those results may even be harmful!  We are changing the yoga recipe if we're not using all eight of the ingredients or tools that help us to connect, know and surrender to our God.  All eight threads are necessary to achieve the yoking process, which include the ethical disciplines called yamas, the rules of conduct called niyamas (Christians use the Ten Commandments given to Moses on stone tablets), control of the breath called pranayama, withdrawal of the senses called pratyahara, concentration or complete absorption called dharana, the transformation into the object of devotion called dhyana (Christians refer to this as becoming Christ-like), and finally the complete surrender to God called samadhi.  That's why true yoga is referred to as a journey or a practice that leads to something bigger and broader than a fit physical body and an aware mind.

This week while practicing the challenging physical posture---or your best variation of this pose---called "Revolved Bound Side Angle Pose" or Parivrtta Baddha Parsvakonasana, practice patience as you spend time simply being in each phase of this twisted and bound position.  Since this position requires both axial extension and axial rotation  of the spine with powerful leverage created in the bound position it definitely is not safe for prenatal students!

• Physically---Before attempting any variation of this advanced, asymmetrical standing twist it is crucial to prepare the physical body by first practicing the breath-synchronized flows that were described in last week's blog.  Be slow and patient with the process of being in the preparation poses.  
• From the intense stretch of Parsvartanasana, exhale the right knee directly over the right ankle and place the left bended elbow on the right knee.  Inhale to extend the right arm straight up and over the right shoulder as the spine extends first and then twists to the right.  Since the lower lumbar spine is basically incapable of axial rotation, the actual twisting to the right will occur primarily in the thoracic and cervical spine, much like a spiral staircase that begins at the waist and curves or rotates upward toward the head. Patiently remain in this variation of "Revolved Side Angle Pose" to allow the spine and connecting muscles to relax and expand.  Practice the fifth limb, pratyahara, by closing the eyelids lightly to shut out the visual distractions.  After being in this preparation for at least five slow and rhythmic, three-dimensional (ujjayi) breaths, slowly exhale the right arm down and behind the back, with the palm facing outward to reach toward the inner right thigh.  Gaze over the right shoulder (parsva drishti) for at least five more slow and deep breaths to spend time just being in this second phase of  "Revolved Bound Side Angle Pose" or Parivrtta Baddha Parsvakonasana, but without the strain of the binding action.
• After several months, or even years of patiently practicing the preparation and variations of this advanced standing twist, your physical body may become ready to complete the bound version of the posture.  It's crucial not to rush or force the spine, muscles and/or joints because of the powerful leverage of any binding action.  For this important reason, you may choose to be safe by practicing under the supervision of an experienced and certified yoga instructor who can observe and then guide your body into safe modifications of all bound postures.
• The full version of  "Revolved Bound Side Angle Pose" or Parivrtta Baddha Parsvakonasana,  requires a great deal of axial extension and rotation in the spine, as well as internal rotation of the shoulders and very open pelvic action.  In this powerful standing twist, the hand of the top arm reaches down and toward the front thigh as the bottom left hand reaches under and behind the right knee to connect with the right hand or wrist.  Always prepare both sides of the body equally and notice a difference between the left and right sides of the body as you patiently practice being in your best version of this challenging posture.
•  Mentally---Practice complete and focused absorption (dhyana) of the mind on each deep and rhythmic breath while waiting patiently as the body journeys through various phases of bound poses.  Allow the eyelids to close lightly (pratyahara) in order to shut out visual distractions and prevent possible physical injury from excess concern about how the pose looks.  Simply enjoy being in your best version of this pose.
• Spiritually---Bound poses always remind me of the inherent danger that accompanies being bound to anything or anyone, especially to a destructive force or desire.  Therefore, always exercise caution when being bound in any way. Jesus gave us the secret to handle any bondage to our human desires, and His words and promise were recorded twice in the Book of Matthew:

"And I will give unto thee the keys of the kingdom of heaven:  and whatsoever thou shalt bind on earth shall be bound in heaven; and whatsoever thou shalt loose on earth shall be loosed in heaven."            (Matthew 16:19 and again in !8:18, KJV)

"Who Do You Trust?"

An old television show called "Who Do You Trust" examined the issue of credibility and trust.  Three guests panelists would each claim to be the same person---usually an obscure explorer or inventor---and the contestant could ask each guest different questions to discover which of the three was actually the person he claimed to be.  The contestant's powers of inquiry and observation were pitted against each guest's ability to fabricate and deceive.  

Isn't this world a lot like that television show?  We are constantly evaluating others and deciding if they are who they say they are.  We want to know if we can trust what they say to be true.  We want to be confident in the honesty, integrity, reliability and justice of someone before we give them our firm trust.   If you've ever been disappointed by someone you had trusted, you're probably  coming to the realization that no human can be trusted all the time.  Even the wisest human guru or shaman cannot compare in wisdom to the knowledge of God.  (Read the first letter of Paul to the church in Corinth, verses 18-20:  "For the preaching of the cross is to them that perish foolishness; but unto us which are saved it is the power of God. ...hath not God made foolish the wisdom of this world?"   (I Corinthians 1: 18-20, KJV) 

Yes, in all honesty it is difficult for some Christians to accept that the resurrection of Christ is reliable and true because we have not seen the promise fulfilled with our own eyes.  We've been deceived by the saying that, "Promises are made to be broken."  But this is not true for God's promises!  Every single promise made in the Old Testament Scriptures about the Messiah has been fulfilled as prophesied.  In the New Testament Book of Matthew Jesus made a new promise to be with  "...with you always, even unto the end of the world."   It is His comforting and wise presence that we can yoke to as we practice Christian yoga.  Allow the Holy Spirit of God, your Creator, to become your true and reliable guru when practicing some of the more advanced and challenging physical postures, such as this week's preparation for "Revolved Bound Side Angel Pose" or Parivrtta Baddha Parsvakonasana.   Your God-installed, inner conscience will not lead you to go beyond your personal edge into pain or injury.    This advanced pose is not safe for prenatal students!

• Physically---Prepare your body for this advanced rotated, asymetrical pose with 3-5 rounds of the breath-synchronized meditation in motion called "Salutations to the Son" (described in the April 27th through May 11th 2009 blogs.)  From the "Downward-Facing Dog Pose" inhale to look forward as the right foot lunges on an exhalation to replace the right hand at the top of the mat.  Inhale and straighten the right leg as the back foot pivots to press the left heel down and away from the front right foot.  Using blocks aligned directly under the shoulders remain in this variation of an intense, forward-bending stretch called Parsvottanasana for 5-6 deep and smooth breaths to allow the hamstrings on the front leg to relax and open while the quadriceps on the back leg are extending.  
• Be sure to ground all four corners of both feet firmly and evenly while practicing the Parsvottanasana  vinyasa flow described in the March 16th and 23rd, 2010 blogs.  Then inhale the right hand onto the back of the right hip while bending the front knee over the ankle for several relaxed breaths.   Remain in this preparation for "Revolved Side Angle Pose" for 3-5 smooth and rhythmic breaths to allow the back, hips and leg muscles to soften and relax.  Exhale back into the "Downward Dog Pose" to reverse and warm up with the left leg extended in order to prepare both sides of the body evenly for next week's advanced twisting pose.   
• Mentally---This week's preparation for an advanced bound and twisted position requires great focused attention and concentration.   Be challenged but please don't be stupid.  Use the slow and deep, three-dimensional breaths to ease the body deeper into these stretches with mindful awareness.
• Spiritually---Life often throws out misinformation or challenges that we must test before we trust.  Be sure to connect with your Creator and allow the Being who designed you---body, mind and spirit---to guide you safely into more advanced and challenging yoga postures.   Be present with the Lord God, your Creator and Redeemer.

"It is better to trust in the Lord than to put confidence in man.  It is better to trust in the Lord than to put confidence in princes."    (Psalms 118:8-9, KJV)

"Let It Flow, Let It Flow"

Sometimes we simply must keep on keeping on...even when we don't feel like it!  This weekly blog has been interrupted yet again, and I don't need to bore readers with all the messy details. Suffice it to say that when someone you love has been dealt a life-threatening health blow with a name that everyone fears---the big "C"---it truly does rock your world.  None of the options are  part of the hopes and dreams you had for your future together.  Don't do anything---you die within a year or less.  Agree to chemotherapy---you lose your appetite, weight, your hair, your energy.   Survive an eight-hour surgery to remove organs and reconstruct new ones---you're slightly incontinent or live with a bladder bag strapped to your leg.  Not exactly a sunny outlook, especially if you don't believe that "heaven is for real," as little Colton Burpo discovered in the non-fiction (debatable to some) book of the same title.  

So far I've discovered that you cannot pray or wish someone into faith in the afterlife.   However, I do know that one of my purposes in life is to serve as a cheerleader and an encourager for those who are suffering.  I realize that it's no easy task to maintain a sunny disposition in the face of such serious issues.  I can honestly say that my yoga practice has been my source of joy and peace in the midst of these crisis times.  That why I'm sharing what I've learned with the hope that readers will be encouraged to try to "let it flow" (the joy) by practicing this week's vinyasa called "Sunflower Flow,"  a Prasarita Padottanasana Flow variation.   This flow is safe for prenatal students.

• Physically---As always, begin on the knees in "Child's Pose" or Balasana (described in the first blog on January 10, 2009) to establish that prayer connection called yoga, that is yoking with your Creator.   Then inhale up into the four-post position on hands and knees to warm the spine with 3-5 rounds of the "Cat and Cow Pose" Flow (Chakravakasana described on December 20, 2010).  After alternating between spinal flexions and spinal extensions, exhale into the inverted V of "Downward-Facing Dog" (See May 4, 2009 blog) and walk the feet toward the hands at the top of the mat with a long exhalation.  Inhale into an "Upward Salute" and then exhale while stepping the right foot and arm to the right.   Stand tall in a wide stance with the feet aligned directly under the hands, palms facing upward, and the crown of the head lifting upward as both feet are grounding evenly into the earth on all four corners, especially the big toes.  
• To begin the  "Sunflower Flow,"  a Prasarita Padottanasana Flow variation, slowly inhale to extend both arms straight out to the sides with the palms facing upward, and then lift them upward to touch the hands lightly in an "Upward Salute."   At the top of that inhalation, lift the pelvic floor and abdominal muscles (called "locks" or bandhas) to support the weight of the upper body in the forward fold.  With a long and thorough exhalation slowly lower the straight arms out to the sides (palms up) and then downward to cross the hands at the wrists, circumscribing a large "sunflower" shape in the air.  Relax and release to the gentle pull of gravity at the end of the exhalation.  Be sure to engage the "locks" or bandhas both on the way up to the "Upward Salute" and on the way down in order to support the spine in axial extension.  That means the tail bone is pressing down and away from the crown of the head in a straight line of axial extension.  (Please reread the March 5, 2012 blog for an explanation.)  
• Continue flowing up and down in the breath-synchronized "Sunflower Flow" for 5-10 smooth and victorious ujjayi breaths before releasing flat on the back in the restorative "Corpse Pose" (January 24, 2009 blog) for at least five minutes.
• Mentally---The gaze point or drishti may flow slowly to alternate between an upward gaze at the thumbs (urdhva drishti) and then down to the navel (nabi chakra) OR the gaze may remain inward for "Third-Eye" attention called naitrayoh ma dyai drishti.  In either case, the mind remains present and focused on the smooth and rhythmic flow of the breath to lead the movements in this "Sunflower Flow."  In the forward bending action,  also notice how the diaphragm is pulled up toward the rib cage to compress the lungs and aid in exhalation. 
• Spiritually---As the arms reach upward we're breathing in faith and a positive outlook.  During the exhalations we're surrendering all worry, doubts and despair.  Feed and nourish your faith by reading all of the Book of Hebrews, Chapter 11.

"Now faith is the substance of things hoped for, the evidence of things not seen."    

(Hebrews 11:1, KJV)  

"Cultivating a Sunny Disposition"

It's a challenge to bring joy to someone who has been dealt an unfortunate hand in life.   Where's the joy for those whose homes have been leveled by recent tornadoes or washed away by the tsunami last year in Japan?  How does someone recover from the loss of an organ or a limb, or even the life of a loved one?   How can we help others who have survived such tragedies?  Is praying for them enough?

The most appropriate response to another person's loss requires empathy---the ability to share in another's emotions or feelings.  Since one of my personal goals is to spread joy wherever I am, I have yet to figure out how to sustain the projection of my personality into the personality of the person who is suffering in order to better understand him/her.   How do we both get to the joy if we're intricately entwined in each other's lives?  How can we help to heal a broken spirit?  The answers to these questions continue to baffle me, but I've learned that I am only a small part of the answer!  Only the compassionate Spirit of God who resides within us can guide our response to grief, but it surely helps if there's someone there to share it with us and provide encouragement.

Yes, joy can often be a contagious emotion, but it must develop slowly from within the individual.  The key is to hope and then believe that there will be reason for joy in the future before bitterness settles in to take the place of grief.  To quote the wisdom of King Solomon, "A merry heart doeth good like a medicine; but a broken spirit drieth the bones."  (Proverbs 17:22, KJV)  Since we were never promised a rose garden in this life we must find our source of joy firmly established not in things, but in the constancy of God.   Our close relationship with and connection to the Lord can become a constant that will never be taken from us.  Let's look to our Creator for all the answers and the source of our joy.  He understands pain and disappointment and death since He experienced all of it for us!  He alone is our "Sun Bird" and the nourishment that helps us to cultivate a sunny disposition after the storm.   As you practice this week's yoga flow called "Sun Bird" try to breathe in hope and faith in God's mercy and compassion that endure forever.  Since this vinyasa flow is safe for prenatal students but without the abdominal compression, it's best to practice under the guidance of an experienced and certified prenatal instructor.

• Physically---After praying and meditating in your most comfortable version of "Child's Pose" (Balasana), inhale forward and up onto all fours ("Four-post Pose"), tucking the toes under the heels for several rounds of the "Cat and Cow" flow called Chakravakasana (described in the December 20, 2010 blog).  On a slow and deep inhalation through the nose only lift the front of the ribs up and out away from the lifted tail bone to round the spine into the "Cow Pose" (a concave shape) as the heel of the right flexed foot lifts straight upward into "Sun Bird Pose."  Briefly hold this stretch across the front of the right hip with the right knee remaining bent at a 90-degree angle and the hips remaining square and level to the ground for several seconds of breath retention (antara kumbhaka).  At the top of that inhalation begin to draw the pelvic floor and abdominal muscles (the bandhas) upward and back toward the spine as it begins moves into flexion (convex), rounding like a cat, while drawing the bended knee in toward the right elbow.  On the next inhalation lift the heel of the left flexed foot upward while arching the spine into the Cow-shape; hold briefly and then exhale back into the Cat-shape while drawing the left bended knee in toward the left elbow. Continue the breath-synchronized vinyasa flow movements to change the shape of the spine by alternating the heel lift on the inhalations and drawing the bended knee in toward the respective elbow on the exhalations.   Don't omit the five or more restorative minutes spent in "Corpse Pose" (Savanasana) after your "Sun Bird Flow" to seek and relax in the peaceful presence of your faithful Creator.
• Mentally---Notice how changing the shape of the spine into the long concave curve of "Cow Pose" automatically initiates the inhalation of prana (the life force) as you look upward toward the source of your breath (urdhva drishti).  Then focus your attention on how the convex "Cat Pose" creates a thorough and complete release of the toxic apana as the spine flexes deeply with the knee compressing one side of the abdomen as it draws toward the elbow.  Notice the balance created by the emptying and filling processes.
• Spiritually---As the physical shape of your spine changes, allow the positive energy of the inhalation to flow upward through the body as you're reaching toward/seeking joy.  Then allow yourself to let go of the negative emotions of loss as you exhale the grief, fear and sorrow before it turns into bitterness.  Remember that only an empty cup can be filled.  Breathe in the sunny disposition of hope as you draw upon your faith and trust in a compassionate God, and release all dependency on the stuff that you've lost.  Seek God above all else.

"And ye shall seek me, and find me, when ye shall search for me when ye shall search for me with all your heart."        (Jeremiah 29:13, KJV) 
"...for I will turn their mourning into joy, and will comfort them, and make them rejoice from their sorrow."         (Jeremiah 31: 13b, KJV)

"Good Space or Sukha"

We all need space; good space is healthy.  Time together and time apart makes for a balanced relationship and life.  Likewise an ideal structure is firm and stable, yet gentle and flexible---like an expansion bridge.  Balance can even be seen in successful parenting that provides structure and discipline within a gentle and agreeable environment.  The Sanskrit words for these seeming opposites are sthira and sukha, meaning  firm and soft, or hard and easy.  

This concept of balance between opposites can be understood as dual demands in a principle called intrinsic equilibrium, or built-in balance. The human spine is intricately designed by God to meet and balance the dual requirements of sthira and sukha, providing firm support, and yet enough flexibility for three-dimensional movement.  Did you know that the human spine was so ingeniously created that it can stand alone, even without the support of muscles, tendons, and ligaments?   So when we release tension in the muscular core support we also free the flow of energy through the spinal column.  The release of muscular effort then creates a feeling of liberated energy and vitality.  We experience this release when we awaken to a yoga spinal warm-up called "Cat and Cow" or Chakravakasana to "Spinal Balance" that alternates between spinal flexion and spinal extension with axial extension as well.  Practice this wonderful wake-up flow every morning after prayer to begin your day with new, unobstructed energy running through your spinal column and into your brain.  Safe for prenatal students!

• Physically---Intrinsic equilibrium relies on the intricate linkage system between the vertebrae.  In spinal flexion the primary (convex, thoracic) curve of the back is increased as the front of the vertebral discs are compressed while the spinal ligaments separate, creating the muscular extension and tension of a "Cat Stretch." Then during spinal extension the secondary curves (concave neck and lumbar) are increased as the back of the vertebral discs are now compressed to release the muscle and ligament tension in the "Cow Stretch."  In this over-simplified explanation, the alternation between hard, bony vertebrae and soft tissue discs in our spinal column allow the intrinsic equilibrium accomplished by the integration of passive and active elements.  (See also the December 20, 2010 blog.)  
• From the passive position of "Child's Pose" or Balasana slowly inhale both forearms  forward and then place the star-fish shaped hands directly under the shoulders and the knees under the hips to raise the mid-back in a long exhalation as the spine flexes into a cat-like stretch that draws the navel up and back toward the spine.  Then reverse the spinal curves with an inhalation, which will automatically increase the secondary curves by extending the spine, especially in the neck and lumbar back.  As the tail bone and crown of the head both lift in opposite directions to create spinal extension, the back of the intervertebral discs now compress to release muscular and ligament tension.  Ahhh! The next cat-like stretch into spinal flexion will then create a long and thorough exhalation before beginning the breath-synchronized flow into a "Spinal Balance."
• On the very next inhalation extend the right arm and left leg out in opposing directions and parallel to the floor, stretching through the ball of the left foot, spreading toes and fingers.  This an example of intentional axial extension along the spinal column. Then round the back in spinal flexion for an exhalation and thorough downward release of dukha, (bad stuff like suffering) as the right hand returns to the floor and the right knee bends and presses toward the right elbow.  To continue the flow into a "Spinal Balance" on the reverse side, extend and inhale the left arm and the right leg straight out and parallel to the floor with the crown of the head reaching away from the tail bone in axial extension.  After several repetitions on both sides for an equal number of breaths, lie on the back in the restorative "Corpse Pose" for at least five minutes, noticing how the primary curves of the body release into the floor during exhalations. 
• Mentally---Notice the invigorating flow of energy as it moves upward through the spine and into the brain during the inhalations, and also note how the spinal flexions naturally create an exhalation as the knee draws inward toward the elbow.  
• Spiritually---These physical shapes of the body are excellent representations of our desire to reach toward being the person that God created us to become; and on the negative side, they are a rejection and release of our destructive human desires. On the first inhalation, reach out to be filled with God's unconditional love toward all people, and release all judgment and self-righteous criticism that gives Christianity a bad name---good stuff into the spaces (sukha) and harmful garbage out (dukha).  Continue breathing in all of the qualities you choose to incorporate into your life and releasing all their opposing characteristics:   2nd breath---joy in; fear, envy, jealousy out.  3rd breath---peace and patience in; rushing, worrying, greed or grasping out.  4th breath---gentleness, kindness, goodness in; apathy and the need to control others out.  5th breath---faith in; doubts and disobedience to the God-installed conscience out.  6th breath---meekness and genuine humility in; pride and vanity out.  7th breath---temperance and self-or-spirit control in; addictions to ______ out!

"...The fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance...against such there is no law....If we live in the Spirit, let us also walk in the Spirit."                  (Galatians 5: 22-25, KJV)                                                                  

  

"Warming Up to Change"

Most people get uncomfortable with change.  Revolutions are sudden, and often violent, with deep commitment involved.  Evolutions, although more gradual, require the same serious commitment and discipline in order to succeed.  Physically speaking, for example, a person cannot wake up one morning and suddenly decide to become a marathon runner, slalom ski racer, astronaut, or brain surgeon without some gradual changes.  Each of these endeavors require education, training and experience.  Trying really hard is not enough without endangering the physical body.  Because of its limitations we must be educated, strengthened and stretched gradually.  Even after the formal education has been completed there's a transitional period that requires practice and discipline before any level of success can be realized.  Here's where patience, perseverance and dedication factor into the formula for change.  We have to ask ourselves if we're willing to warm up to change slowly.  Revolution is too scary!

In the physical arena of yoga, change requires a dedicated willingness to practice the postures (asanas) regularly (abhyasa) and slowly with patience---that is if we don't want to experience the set back of physical injury.  In the mental arena, awareness and concentration (dharana) do not just happen because we try really hard to stay focused in the present moment.    Trying is not enough; we must learn the discipline of conscious breathing (pranayama) and then practice every single day.  One of the most significant challenges involved in the yoga disciplines is change in the spiritual arena, so a large majority of practitioners sadly choose to eliminate this area.  I may be repeating myself, but that is like trying to bake a cake without the key ingredient of flour!  Yes, it exists, but it's just not a cake; it's a "flourless cake"---i.e. an empty practice because the soul is not being nourished.  I cannot comprehend why anyone would choose to feed the body but ignore the soul---starving the only part of who they are that will go on...and on!    

In order to open the gates to spiritual change we must commit to be slowly and patiently transformed into a faithful follower of Christ (a Christian).  No, Christians aren't perfect---yet!  This evolution demands the same level of commitment and discipline as a marathon runner or astronaut in training.  We can't just suddenly wake up and be like Christ.  We must yoke to Him every day, spending focused time alone in prayer and meditation.  The mind must be trained to focus only on the object of our affection, which is developed by reading about Him in The Holy Bible.   The Bible becomes a gateway to the slow transformation as we are gradually changed from within by God's Holy Spirit.  Remember this evolutionary formula while practicing this week's "Gate Pose" Flow Variation of Parighasana.   [Safe for prenatal students.]

• Physically---After praying in a comfortable kneeling position (maybe on a pillow or blanket to protect the knees) in your best version of "Child's Pose" or Balasana (described in my first blog on January 10, 2009 blog) inhale to rise up onto both knees using padding for comfort.  At the top of that first inhalation lift the pelvic floor and abdominal muscles up and back toward the spine to engage the locks  (mula bandha and uddiyana bandha) for core support.   Then during a long and slow, sighing exhalation (through the nose only)  release the left hand to the left hip and the right hand just inside the right thigh to aid in opening it externally (away from center) as the right flexed foot moves out to the right, aligning just under the right knee.  Attempt to keep the right leg in the same plane with the hips and torso for the most beneficial results. 
• To warm the hips slowly in  this week's "Gate Pose" Flow Variation of Parighasana, use the principles of Thai yoga massage---at least two breaths back and forth in the forward and backward lean, then two full breaths side to side, and finally rotating or whirlpooling for at least two breaths in  a clockwise and then counterclockwise circles.  This slow and patient practice will unilaterally (one side at a time) increase the development of synovial fluids in the hip sockets.   Begin by inhaling as the torso leans slightly forward with the chin lifting and then exhaling in a backward lean as the chin lowers toward the lifted chest, and repeat for a minimum of two breaths.  Then progress  to at least two full breaths in the side-to-side torso lean, keeping the head aligned directly over the spine.  Always use the inhalations to come back to center and lengthen through the spine by pressing the tail bone down as the crown of the head lifts and extends up and away from the shoulders and ears.  Finish warming up the right side to change by inhaling in slow clockwise circles from 9 o'clock to 12, and then exhaling to 3 and 6 o'clock for at least two full cycles of ujjayi (victorious) before reversing to counterclockwise circles synchronized with the breath.   Repeat these Thai yoga massage disciplines slowly and patiently on the left side before resting again in "Child's Pose."  Now those tight hips might be a bit more prepared to move into the full "Gate Pose" as described in the May 19, 2009 blog.  At the end of yoga practice always rest and restore for a bare minimum of five minutes in "Corpse Pose."
• Mentally---Since Thai yoga massage movements are done slowly in sync with the breathing, the mind must be trained to remain present with each breath.  Pay close attention to the quality of each slow breath and allow it to lead the back and forth movements like a conductor leads an orchestra. 
• Spiritually---Never begin training the body, mind and spirit to be in union and fully connected together in Christ  with unrealistic expectations.  Because we are still flesh with human desires we will not be immediately transformed into a brand new person with new desires after one or two---or even a month or year or two--of regular, daily practice.  Prepare to be transformed (changed slowly) by the renewing of your mind in prayer and Scripture reading every single day.   The suffix -ing indicates a process of change. 

"And be not conformed to this world;but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."    

(Romans 12:2, KJV)

I pray that you will decide to get educated and start training as a faithful follower of Christ.    Namaste, plf