Sitting Without a Back Support

"Staff Pose" or Dandasana

Summer is conducive to sitting outside of the house or apartment, so hike to a flat rock or shady spot where you can spread out a blanket, beach towel or your yoga mat. Give yourself permission to take a break from your usual busy flurry of activity. Schedule this time to be alone with your thoughts and invite God to be part of the conversation. To be open to God's way of thinking it's helpful to pray first and then read from His Word in The Holy Bible. If this is something new and you don't know where to begin, try "The Old Testament" Book of Psalms or Proverbs found close to the center of the Bible and simply begin to read as you remain seated in "Staff Pose."

• Physically---Because our lifestyle in Western civilization usually involves furniture to support the back, we have allowed the core muscles that support the spinal column to weaken. The seated posture called "Staff Pose" or dandasana will develop and strengthen these core muscles over time with regular practice. The discomfort of a seated position without a back to support the torso will no longer be a distraction that can impede yoking the body, mind and spirit.
  
• Begin by sitting tall with the legs stretched straight out from the hips and the heels of the hands pressing into the floor by the hips, fingers spread wide and facing forward. Inhale deeply while pressing the tail bone back and away from the flexed feet in a forward tilt of the pelvic basin as the crown of the head is extending upward. Exhale and allow the chin to lower slowly toward the lifted chest into the "Chin Lock" (jalandhara bandha) as the shoulders roll down the back and away from the ears. Remain for 10-12 breaths, staying lifted and extended through the spine and chesr by pressing into the heels of the hands and grounding the "sit bones" back away from the heels of the feet.
  
• Mentally---Focus the mind on conscious breathing as you become more aware and grateful of each deep inhalation, and exhale completely to release all disquieting thoughts of the past or concerns for the future. Stay attentive to smoothing the rhythm and quality of each breath.
• Spiritually---As you sit tall in a posture that resembles a rod or staff remember the comforting words of King David's Twenty-Third Psalm, which is an extended metaphor to reveal how our God leads and cares for us as a shepherd does every single sheep in his flock. The fourth verse especially reminds us of the comfort and protection we can experience by becoming consciously aware that our shepherd is always watching over us: "Yea, though I walk through the valley of the shadow of death, I will fear no evil; for thou art with me; thy rod and thy staff they comfort me." (Psalm 23: 4, KJV)
  

. Begin to focus on the constant conversation that you usually carry on in your mind as you review and evaluate your life. Once reviewed and evaluated, stay in the present moment, in the presence of your God by dwelling on His ever-present loving care. "Pray without ceasing" and talk to God with softly spoken, barely audible words. Don't worry. He's always listening! plf