Internal Hip Rotation (continued for golfers)

Contraindications: Again, those with herniated discs or chronic back pain should consult a doctor for permission before attempting these positions. Also, prenatal students should not spend any extended period of time (more than a few seconds) lying on the back or performing deep twists such as described in this week's post. [If requested by a "follower," I will post the instructions for safe and gentle prenatal twists in the future.]

In order to achieve the most beneficial results from all yoga postures (asanas,) they are best experienced under the direct and visual supervision of a certified yoga instructor, who can observe and modify significant aspects of the pose, such as alignment and coordination with the breath.

This week's pose, "Lying-Down Eagle Pose" (Supta Garudasana in Sanskrit,) emphasizes internal hip rotation and is intended to help all golfers who want to increase the power in their drive by improving flexibility in the spine. With the "Match Play Championship" in full swing (...couldn't resist the pun!) and the "Masters" coming up, try practicing last week's post describing a "Lying-down Twist" before this week's "Internal Hip Rotation" at least every other day and watch your drives sail twenty to thirty yards longer. (My husband suggested that you send me money if this actually works! Just kidding. He's the comedian in the family.)
Carefully read and visualize this internal hip rotation before attempting to add it to last week's twisting posture. While lying on the floor or a very firm, but padded surface, as you practice the "One-Leg Lying-Down Twist" (sometimes referred to as a "Windshield Wiper") that is described in last week's post continue to deepen the internal rotation (toward the center) of each hip unilaterally (one side at a time.) Please proceed with caution and mindful awareness of every body sensation.

• Physically---While the right foot is resting just above the left knee of a straight leg and stabilized in a twist to the left side of the torso (with the pelvic floor and abdominals engaged to protect the sacroiliac joint), slowly slip the outer right toes of a flexed foot under the outer left knee during an exhalation. Then while drawing in a deep, three-dimensional breath, roll onto the back and bring both arms overhead with the palms facing upward. Draw up the pelvic floor and abdominal muscles at the top of the inhalation and press the sacrum (the flat, triangular-shaped bone just above the tail bone) into the floor, but not the back of the waist (the lumbar back.) Then exhale the arms up and over the torso, crossing the right elbow under the left and placing the backs of the hands together and bringing them to rest on the forehead. Some students without prior shoulder injuries may be able to intertwine the wrists and place the fingers of the lower right hand into the palm of the upper left hand. To deepen the internal rotation of the hips, proceed by slowly sliding the outer edge of the right foot down and under the outer left leg with each exhalation. During the last 3-5 breaths slip the outer right flexed foot just under the outer left flexed foot and straighten both legs during exhalations while rotating them internally toward one another. If this progression creates any discomfort in the lower back or a sensation close to pain, slowly come out of "Lying-down Eagle Pose" immediately by inhaling both knees toward the chest. Then exhale the left foot onto the right extended leg to cautiously repeat the instructions on the opposite side. Unilateral yoga poses help us to discover which side of the body has problems or issues, and this knowledge can be the beginning of a healing process.
  
• Mentally---Mindfully remain in each variation of this internal hip rotation for a minimum of two breaths at each "station," paying close attention to the rhythm of the breath and the body sensations around tissue that surrounds the sacrum just above the tail bone called the sacroiliac joint. Practice truthfulness (satya) by accepting your limitations and recognize the place of maximum sensation before pain. In order to avoid injury, never attempt to deepen a pose before the body is physically prepared and ready.
• Spiritually--- It has been said that "the road to hell is paved with good intentions." When practicing all twisting yoga positions with a spiritual intention, it's helpful to remember the physical struggles that even the apostle Paul had with his own double-mindedness. He expressed this battle of the will so clearly in his letter to the church in Rome: "For the good that I would I do not; but the evil which I would not, that I do....Who shall deliver me from the body of this death? I thank God through Jesus Christ our Lord. So then with the mind I myself serve the law of God; but with the flesh the law of sin." (Romans 7: 19, 24-25, KJV)

When trying to chase darkness from a space, willing it to leave is an exercise in futility. But bring a candle into the room and the darkness is gone. So when attempting to will something negative out of your life, try the method of replacing it with something positive. A spiritual yoga practice of twisting positions can strengthen more than your golf swing. Swing loose! Namaste, plf

Internal Hip Rotation in Twists

Contraindications: Again, those with herniated discs or chronic back pain should consult a doctor for permission before attempting these positions. Also, prenatal students should not spend any extended period of time (more than a few seconds) lying on the back or performing deep twists such as described in this week's post. [If requested by a "follower," I will post the instructions for safe and gentle prenatal twists in the future.]

Before moving to a position on the floor, read the entire description of this "Supine Twist" while seated at the computer in order to prepare for the dynamics of any twisting position. Seated twists are more difficult to practice safely because the weight of the upper body is pressing down into the lower vertebrae where back pain often originates. This is the reason that it's safer to practice a "Supine Twist" before attempting any seated version in which spinal extension is crucial.

• Physically---In all twisting postures there are a few key concepts that are helpful to understand in order to avoid injury to the sacroiliac joint around the sacrum, which is located just above the tail bone. Since the sacroiliac joint is a ligament and not a muscle, it does not expand and contract like muscle tissue. Over stretching any ligament can result in permanent damage and a loss of support for that particular joint. Therefore, it's important to initiate any twisting movement of the hips from the base of the tail bone as one single unit to avoid over stretching the ligaments on either side. This means that when twisting the leg or legs toward the left side of the body, the right side of the sacrum is mindfully pressed toward the left and in toward the navel. We twist first to the left because the right thigh compresses the right side of the abdomen where the ascending large colon can be massaged to encourage movement of toxic wastes through the intestinal tract. Then when we twist to the right the descending colon is massaged to encourage a down-and-out movement of the bowels. Irregularity can create bloating and uncomfortable compression of the sciatic nerves as they exit the lumbar and sacral plexus at the base of the spine, so performing twists every morning can help to alleviate pressure in the abdominal cavity.
• "Supine Twist" (Jathara Parivartanasana, one-leg variation) After performing abdominal strengthening "Upward-Facing Extended Legs" and "Boat Pose" (See the 2/1 and 2/7 posts.) to become familiar with the abdominal and pelvic floor locks, and then practicing the "Hip Openers" (See post from 2/13.) you will be ready and in a lying down (supine) position to begin the internal rotation (toward the center) of the hips. With the sacrum and the back of the left leg pressing straight into the floor, draw the ball of the right foot toward the right shoulder with the hands or a strap, or clasping the fingers around the right shin to do this, inhale and lift both the pelvic floor and the abdominal locks to support the sacroiliac joint before twisting. On the next inhalation, draw up the "locks" for sacral support and extend the arms out to the sides like wings with the palms facing upward. On an exhalation with the "root locks" still engaged, release the right foot onto the left thigh with an internal rotation (toward center) and then slowly roll the right knee to the left side of the body, at first twisting only the lower spine like a spiral staircase to the left. It's very important to get the hips stabilized to the left before moving the upper body toward the right. It's fine if the right shoulder is suspended in mid-air until the twist deepens with each inhalation by spiraling the upper body toward the right from the waist upward. The neck and head are the last to move toward the right and away from the right hip, which is held in opposition toward the left. Eventually the gaze point (drishti) will slowly shift down the right arm toward the right thumb as the right shoulder and then the right ear release closer to the floor

Inhale and draw up the pelvic floor and abdominals before rolling back to center by bending both knees and hugging them toward the shoulders on an exhalation. To prepare for a twist to the right extend the right leg straight onto the floor and allow the left foot to rest lightly on the right thigh. Remember to stabilize the left knee on the right side of the body before twisting the upper torso to the left, beginning at the waist and then moving upward toward the shoulders and neck.

• Mentally---In all spinal twists, it is crucial to be present in each breath and body sensation so that the sacroiliac joint is not compromised by forcing a twist to go deeper than the body is ready to perform. It's also helpful to practice truthfulness---one of the yamas called satya---mentally accepting that one side of the body may be tighter than the other, and therefore, the range of twisting motion on that side may be more limited. Never force the body beyond the place of maximum resistance before pain (called "your edge") by moving deeper into a position that could damage joints, muscles or connective tissue.

• Spiritually---To bring a spiritual lesson into twisting postures, as I practice them I am reminded how often the physical body desires to go one way while the head knows that the other direction is more in line with God's purposes for our life. An example of this struggle can be found in Psalm 51, which describes David's struggle with his physical desires that led to adultery with Bathsheba. Spiritual strength to resist temptation can be experienced by keeping the eyes and mind focused on the strength from our God who is present with us at all times, even when we're not aware of that presence. Plug in, and connect with that powerful source of strength from a God who understands temptation.

"For we have not an high priest which cannot be touched with the feeling of our infirmities; but was in all points tempted like as we are, yet without sin. Let us therefore, come boldly unto the throne of grace, that we may obtain mercy, and find grace to help in time of need." (Hebrews 4: 15-16, KJV)

While holding this "Lying-down Twist" for 5-10 breaths on each side, try repeating this mantra: "Not my will, but Thine be done, Lord." This practice just might reinforce your "higher" desires to be obedient to your God-installed conscience instead of those often destructive desires of the flesh. Namaste and may God be with you. plf

[Please feel free to make comments or suggestions for all postings.]

Hip openers to relieve lower back pain

Contraindications: Those with acute back pain or herniated discs should not practice these positions unless permission from their primary medical doctor has been received. Prenatal students should not practice these positions or any positions that are performed on the back, which could impede circulation to the fetus.

This brief series of postures (asanas) can be added as an addendum to last week's "Hand-to-Foot" stretches. I've discovered that much of my lower back pain originates in tight connective tissue at the hip joints. With years of teaching and personal experience I've found these relaxing stretches to be helpful in isolating tight areas that may be pinching nerves while releasing tension to create greater range of motion in the hip rotators.

Just as last week's sequence, begin on the back with the sacrum (the flat, triangular-shaped bone just above the tail bone) pressing into a hard surface that is padded lightly with a thin blanket, towel or sticky mat. A bed mattress does not provide sufficient support for the spine, so "bed yoga" (as my sweet 86 year-old mother calls her exercise) can only be effective if the mattress is extremely firm.Those with acute back pain or herniated discs should practice these positions only with permission from their primary medical doctor. Prenatal students should not practice these positions or any positions that are performed flat on the back for any extended period of time.

• Physically---Instead of switching sides to the left "Hand-to-Foot," continue to hold the right foot with the right hand (or a strap wrapped around the ball of the foot) and mindfully rotate the toes of the right foot toward the right side of the torso to open the right hip externally (away from center.) While the left leg is extended straight out of the hip (no rotation) with the heel and the back of the engaged knee pressing into the floor, the right leg continues to extend toward the floor on the right. With each inhalation gently move to a new "edge"---the place of maximum resistance before pain is experienced---but not so far that the left hip lifts off of the floor. Remain in this external hip rotation for a minimum of 3-5 deep cycles of breath, releasing any perceived tension at the end of each exhalation.

Move into the "Half Happy Baby" Pose on the right with an exhalation by gently bending the right knee toward the right shoulder while drawing the knee down and well outside of the right rib cage. Remain in this gentle hip-opening posture for 3-5 breaths with the right shin perpendicular to the floor, continuing to release any tension that is discovered along the back of the right hip and thigh.

Transition to the "Eye-of-the-Needle" Pose (Sucirandhasana in Sanskrit) by exhaling the left knee in toward the chest as the right outer ankle is released onto the left thigh just above the left knee. Be aware of keeping the right foot in a flexed position to protect the right knee joint. While inhaling broaden across the collar bones and reach the right hand through the "Eye of the Needle" in order to clasp the left hand over the left shin. Level the pelvic basin in a neutral position by continuing to press the sacrum flat against the floor as the left knee is drawn gently toward the left shoulder during exhalations. Be careful of using too much effort in the clasped hands over the shin bone instead of initiating the action from within. Over time---that means at least 5-10 deep and thorough breaths during regular times set aside for practice---the range of motion in the external hip rotators will begin to expand and relax, along with the tension in the deepest lower back muscles.

Repeat the sequence on the left side by moving from the "Hand-to-Foot" stretch to "Half Happy Baby" and then to "Eye-of-the-Needle" hip openers by reaching under the ball of the left foot while the left leg is bent. Exhale the right leg straight while straightening and lowering it onto the floor with a flexed foot. Never rush the transitions by anxiously moving into the next position without awareness! Press the sacrum and tail bone away from the heart (to keep the navel and pelvic bone level) while straightening the left leg and rotating the toes of the flexed left foot toward the left. Use the left hand or a strap on the ball of the left foot to gently and mindfully draw the left leg into external rotation (away from center) until the right hip begins to lift. Continue through the sequence as instructed, but reversing sides to open the left hip externally.

When both hips have been opened and released, ease into "Corpse Pose" (savasana) for a minimum of five minutes, as described at the end of the "Abdominal Strengthening" series that was posted the second week of January.

• Mentally---Carefully observe any tension or tightness in the lower back around the sacroiliac joint (the area of connective tissue around the upside-down triangular-shaped bone just above the tail bone) and the muscles that wrap around the back sides of each hip as the postures are performed unilaterally (one side at a time.) Make a mental notation of which side feels the tightest or most uncomfortable, so that you can remain in the hip-opening positions on that side for a longer period, or return to the side that is most uncomfortable to repeat the series of postures. While changing or deepening positions pay close attention to every body sensation. Breathe deeply into the joint resistance, giving the connective tendons and ligaments time to relax and soften. As the body and mind are ceasing to move in time or space---they are becoming "still"---try to become more aware of God's presence in your life. Remember Psalm 46:10a: "Be still, and know that I am God.
  

• Spiritually---Many scientific studies have been conducted to discover the causes of back pain---too many to cite or footnote in this blog. Unless a specific incident, such as a car accident or lifting improperly, caused the initial pain, most back pain is the direct result of holding tension in the body without knowing how to release those "uptight" feelings. Yoga as a physical and mental discipline can be very helpful in cultivating the awareness to discover exactly where the pain or discomfort originates, and can provide the physical means to massage the tight areas. However, unless the spiritual dimension is added to reveal the underlying causes of the tension, the cycle of pain will continue and even become chronic. Please pray that God's Holy Spirit will reveal both the external and internal circumstances that create your discomfort so that you can begin to make changes. Clearly we can't commit to changing something that we aren't aware is a problem.
  

I'm praying that each of you will be open to learn from my own experiences with chronic back pain. Give faith a chance and add the all-important spiritual dimension to your physical and mental discipline of yoking with your Creator by focusing your attention on how much you are loved by Him---enough that He suffered and died in your place. While practicing the physical postures in sync with the deep breathing and the letting go of physical tension, try to remember this promise from the Old Testament Book of Isaiah: "Thou wilt keep him in perfect peace, whose mind is stayed on Thee, because he trusteth in Thee. Trust ye in the Lord for ever; for in the Lord Jehovah is everlasting strength."
(Isaiah 26:3-4, KJV)

Back Pain Basics

Face-up "Child's Pose" to "Bridge Pose" to "Hand to Foot" stretch
(Supta Balasana or Apanasana to Setu Bandhasana to Supta Padangusthasana)

Contraindications: Those with acute back pain or herniated discs should practice these positions only with permission from their primary medical doctor. Prenatal students should not practice these positions or any positions that are performed on the back, which could impede circulation to the fetus.

Begin on the back with the sacrum (the flat, triangular-shaped bone just above the tail bone) pressing into a hard surface that is padded lightly with a thin blanket, towel or sticky mat. A bed mattress does not provide sufficient support for the spine, so "bed yoga" (as my sweet 86 year-old mother calls her exercise) can only be effective if the mattress is extremely firm.

• Physically---While sweeping the arms overhead, draw in a long and deep breath through the nose and extend the tail bone away from the head to lengthen the spine. During a sighing exhalation, sweep the arms up and over the torso while bending the knees and reach for the outside edges of the feet to draw the knees tightly into the chest. Hold this "Face-up Child's Pose" (called Apanasana in Sanskrit) for 10-12 breaths while pressing the sacrum flat into the floor to lengthen the spine.
  

On an exhalation release the feet onto the floor just under the knees at the base of the hips. While inhaling
draw the tail bone upward and away from the chest in a reverse or backward tilt of the pelvic basin as the
pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) are engaging for support. Try
to keep the butt muscles soft and relaxed to prevent pinching nerves that exit from the spine. During the
exhalation walk the upper arms and hands toward the ankles to wrap the fingers around the outside of
each ankle to form an arching "Bridge Pose" with the torso. Continue to deepen this backward bending pose for 10-12 breaths by lifting the shoulder blades and hips into a higher and more graceful arch.

Lower the torso slowly from "Bridge Pose" on one long exhalation, coming back to the floor from the
upper spine down to the sacrum. Inhale the arms slowly over the body while straightening the left leg,
and then draw the right knee tightly into the chest. Exhale using the yoga toe hold (first two fingers of right
hand separate the big toe and wrap firmly around it with the thumb sealing the grip) or a strap wrapped
around the ball of the foot to begin the "Hand to Foot" spinal stretch. Inhale while stretching the left heel
away from the hip and raising the right leg straight upward until reaching "the edge." This is the place in
every pose where the maximum resistance can be experienced before pain. Remain in the "Hand to
Foot" stretch for 10-12 breaths, using each inhalation to move deeper into the stretch and each exhalation
to release tension in the hips and right hamstring. Inhale to reverse the stretch with the left knee coming to
the chest while the right leg stretches onto the floor with a flexed right foot.

• Mentally---In order to prevent injury it's always of utmost importance to practice yoga positions mindfully with awareness of every body sensation, especially which side of the body feels tighter in the unilateral (one side at a time) "Hand to Foot" stretch. If time allows it's helpful to go back to the side that was tightest or stay in that side for additional breaths to provide ample time for muscles and connective tissue to relax. Pay attention to the process of breathing organically by using every deep inhalation to move toward the place of maximum resistance before pain. Extend thorough every exhalation as an opportunity to release tight muscles by allowing them to soften and expand at the end of each cycle of breath. Letting go physically may also require a mental release that means you're learning to trust a loving and sovereign God who can control all and even use unpleasant circumstances for His good purposes. ("And we know that all things work together for good to them that love God, to them who are the called according to His purpose." Romans 8: 28, KJV)

• Spiritually---While breathing deeply in " Face-up Child's Pose" let God know that you desire a child-like faith for all of your life circumstances and that you want to trust Him completely to meet all of your needs. ("But my God shall supply all your need according to His riches in glory by Christ Jesus." Philippians 4: 19, KJV)
  

During the efforts of "Bridge Pose" remember that only Jesus Christ can bridge the gap between God and man to give us access to a just God.
("For there is one God, and one mediator between God and men, the
man Jesus Christ." I Timothy 5:2, KJV)

While in "Hand to Foot Pose" to stretch and release tension in the muscles of the hamstrings and lower
back, remind yourself that only God can heal the pain by helping you to surrender control.
("It is better to trust the Lord than to put confidence in man." Psalm 118: 8, KJV)

Learning to "let go and let God" is a lifetime process, so enjoy the journey! Next week we'll add to these back and hip releasing postures. Namaste and may God bless your journey, plf

Adding "Boat Pose" = Strong Lats (back muscles)

Building on last week's abdominal strength

Do you honestly believe that a once-a-week yoga session will develop and strengthen a body OR a relationship? I don't think so, and hope you don't either!
After mindfully practicing last week's "Extended Leg Pose" every day this week, add a transition into this week's back-strengthening position called "Boat Pose" (Navasana in Sanskrit.)

Contraindications: Herniated discs. Prenatal practitioners must have a medical release and use the arm support with modified "Boat Pose" only, preferably supporting only one leg at a time!

• Physically---Inhale deeply and then engage the pelvic floor and abdominal muscles (the "root locks" called the mula bandha and the uddiyana bandha) in a strong inward lifting action to protect the integrity of the lumbar curve in the lower back Then exhale the extended arms overhead to reach behind the bending knees while sitting up into a "V" position. Hold onto the back of the knees to draw the upper thighs in toward the abdomen in this modified "Boat Pose" variation. Strongly engage and lengthen the side waist to maintain this modification for several breaths while extending up through the crown of the head as the "sit bones" are grounding down into the floor. If the abdominal and back muscles are strong enough to prevent rounding in the lower back, the legs may then be extended straight out from the hips to eye level by pressing the inner ankles and knees actively together as one unit.
  
• Mentally---Hold full "Boat Pose" for 10-12 kapalabhati breaths with vigorous exhalations while focusing the attention on how wonderfully strong the human body can be when yoked with God. Relax between sets of "Boat Pose" by hugging the knees to the chest with full deep and smooth ujjayi breathing.
  
• Spiritually---Seek a place of inner stillness and ease just as Jesus had when He had taken his disciples out onto the Sea of Galilee. "And there arose a great storm of wind, and the waves beat into the ship, so that now it was full....And He arose, and rebuked the wind and said unto the sea, 'Peace be still.' And the wind ceased, and there was a great calm. And He said unto them, 'Why are ye so fearful? How it it that ye have no faith?' ... " (Mark 4: 37-40, KJV)
  

Begin practicing faith in the combined strength that is available to each of us as we yoke with our Creator.

If you experience back pain during "Boat Pose," your body may be communicating that the muscles are not strong enough to support a lifted and extended spine during the leg lifts. Next week we'll focus on poses for "back pain." Namaste, and keep practicing....

Strong Abdominals = A Healthy, Supported Spine

Contraindications: Prenatal or postnatal students should wait until released for exercise by your medical doctor, 4-6 weeks after vaginal delivery.

• Physically---Lie on your back on a flat solid surface, such as a thinly padded floor, with the back of the legs actively pressing into the floor and extending straight out from the hips. While exhaling the chin toward the expanded chest, extend through the heels of the feet and press the sacrum---the triangular-shaped bone just above the tail bone---flat against the floor. Be sure that the natural lumbar curve in the lower back is not flattened onto the floor or lifted too high in a "swayback" position. Check this by slipping only the fingers of one hand under the waist to the center of the spinal column as a measure for a healthy curve.
• "Upward Extended Legs" (Urdhva Pasarita Padasana) To protect and support the lower back, become aware of engaging the energy locks within the body called bandhas. Practice this advanced synchronization only after establishing a smooth and steady rhythm to the breath by moving the straight arms over the head on inhalations to monitor the flow of energy into and up through the body, and then lowering them to the sides of the body on exhalations. On the next inhalation, orchestrate the lifting of the arms with the lifting of the pelvic floor muscles upward from the base of the spine (called the "root lock" or mula bandha in Sanskrit) and the lifting of the abdominal muscles along the front and side of the body (called the "flying up locks" or uddiyana bandha.) At the top of the "in breath" stretch the torso by extending actively through spread fingers and toes. To maintain the heat energy within the torso, exhale while lowering the chin toward the chest---in the "chin or throat lock" called jalandhara bandha---and the arms back to the sides. Release the three energy locks or seals only at the end of each exhalation to prepare for the next "breath of life" into the body.
  Practice synchronizing the "root locks" during each inhalation and the "throat lock" at the beginning of each exhalation until this becomes rote in order to strengthen and protect the lower back while the weight of both legs is being supported. The "core" internal muscle groups will be strengthened and toned by engaging and releasing them continually within the cycle of each breath, resulting in greater control of the posture and pelvic floor.
  Begin the "Upward Extended Leg Pose" by inhaling the straight arms overhead while engaging the abdominals, side waist and pelvic floor muscles. Then interlock the thumbs, engage the knees and strongly press the sacrum into the floor before lowering both actively extended legs from above the hips to a position 1/3 of the way down toward the floor. Hold this "Extended Leg" position for 10-12 Kapalabhati breaths with vigorous exhalations, and all three energy locks fully engaged. This is called Maha Bandha or "The Great Lock" because all three locks are engaged simultaneously. Maintain a smooth rhythm to the breathing while the locks remain engaged. During an exhalation lower the actively extended legs down 2/3 of the way toward the floor for 10-12 more Kapalabhati breaths. Repeat only as strength and energy allow, practicing truthfulness (satya) about your limits.
  End in the restorative "Corpse Pose" called Savasana. Finally exhale both legs slowly to the floor, and rotate the thighs externally (away from center) with the relaxed toes pointing away from each other. Release the arms down to the sides, but away from the ribs, and allow the fingers to curl up softly and the eyes to close lightly. While inhaling press the back of the wrists and elbows into the floor to slightly raise the shoulder blades from the floor enough to lower the top of each shoulder blade first, and then rolling down to the bottom tips, while the chest remains fully expanded. Swallow to release tension in the mouth and jaw, resting the tip of the tongue softly on the upper palate, and begin to focus the attention on how wonderfully our bodies have been made.
• Mentally---Practice yoking body, mind and breath by focusing the attention on abdominal breathing with one hand resting on the lower abdomen to monitor the rising and falling, while the other hand is just below the ribcage to monitor the flow of prana as it rises upward and into all areas of the lungs. At first, pay attention only to the smooth flow of each breath and how it moves throughout the body supplying energy and vitality. Then practice deepening each inhalation by extending both arms over the head and onto the floor above with the palms facing upward and hook just the thumbs together, if possible. Now emphasize each exhalation with a smooth but vigorous release of consumed energy (apana) with the mouth closed in a breathing practice called Kapalabhati Pranayama that is helpful during strenuous weight-bearing postures like the one to follow below.
  
• Spiritually---Read the apostle Paul's wisdom on the subject of exercising the physical body in his letter to Timothy: "For bodily exercise profiteth little; but godliness is profitable unto all things, having the promise of life that now is, and of that which is to come." (I Timothy 4:8, KJV) Keep the mind focused on the gift of each breath and body sensation as you practice yoking with your Creator. As the arms are lifting overhead with each inhalation think about bringing more "godliness" into your life. While lowering the arms straight beside the body, exhale and release self-seeking thoughts and desires.
  

With each exhalation release tension by thinking, "I surrender all that is beyond my control to my sovereign and loving God." By ending each yoga session in "Corpse Pose" we have the opportunity to practice the art of surrender first on the physical plane, and then the more difficult mental and spiritual levels. May you experience the "sweet release" of letting go and trusting that God is in control. plf

Gaining weight because you're starving spiritually?

If you're experiencing an insatiable hunger, you just might be hungry for more than food can ever supply. Try spending just ten minutes alone with God in a comfortable seated position while listening to your thoughts as you practice conscious breath control (called pranayama in Sanskrit.) Be sure that your space is quiet and uncluttered. Closing your eyes will help to block visual distractions, and listening to the sound of your breath will keep your busy mind occupied temporarily. When your mind wanders out of the present moment---and it will, unless you're experienced at the art of meditation---just return to the sound of each breath. You will find yourself returning to the breath again and again, and do so without an emotional response, such as annoyance or frustration. Simply enjoy breathing each "breath of life" with gratitude.
Tune in to the sound of each breath by exhaling with a long sighing sound that can be made by lowering the chin slightly and gently engaging the glottis---the valve in the back of the throat that controls air flow. Remember to breathe slowly and deeply, and through the nose only with the tip of the tongue resting lightly on the upper palate behind the teeth. Soften the facial features by allowing the corners of the mouth to turn up in a slight smile to prevent tension in the mouth and jaw.
Now begin to smooth and even out the flow of energy as it moves in an upward flow through the body by creating space in the chest. Lift and lengthen the torso by extending the crown of the head upward and open the ribcage three-dimensionally---not only side to side but up and down, front and back. Allow each inhalation to become smoother and deeper than the one before by softening the diaphragm (the dome-shaped muscle that separates the upper and lower abdomen) to fully relax downward. Draw the air into the back of the throat as if you were drinking in each breath as a gift---a powerful elixir from your loving Creator.
Keeping the mouth closed throughout each cycle of breath, begin to extend the duration of each exhalation in order to thoroughly release all carbon dioxide. While you're exhaling you might as well release tension in the neck and back, as well as the toxic thoughts that created that tension. Let it all go! Finish each exhalation with an attitude of gentle surrender.
Permit the healing oxygen in each "breath of life" to nourish every cell in your physical body while you nourish your soul with the cleansing release of all toxic tension. Experience the "relaxation response...."
After ten minutes or so of pranayama practice, slowly open your eyes and enjoy life more thoroughly with a grateful heart for every breath you take, every move you make, 'cause someone's watching you! Now slowly walk away from those unnecessary, unhealthy foods.
See you next week on the mat!