"Facing Your Monsters"

"Inverted Pose" or Viparita Karani

To embark on risk-taking involves a degree of trust in ourselves and that our God is truly sovereign. While attempting to face a few of my smaller fears, I have on occasion reluctantly stroked non-poisonous snakes at petting zoos, and most recently a barrel ray in an aquarium tank, but it's not exactly a comfortable activity. I confess to an illogical fear---or maybe it's just a healthy respect---of God's little creatures. This includes most insects (not lady bugs, of course!) but especially spiders great and small. Yes, I have arachnophobia and usually call upon my husband to take care of these scary situations in any way that he chooses. Then I feel guilty for not picking up the little guy, even with a piece of very large paper, and placing him outside where he belongs.
Who hasn't experienced a fear of some thing or situation? Lately I've heard much discussion of the "fear of success", but we all know that it's actually a fear of failure. Even though we realize that phobias can debilitate and prevent our appreciation of enjoyable things and situations, we continue to fear because we're trying to prevent the suffering that may be associated with the thing or situation. Yet our fears often become the torment themselves. When we don't know the outcome we hesitate to make the effort required to "face our fears" by taking risks. And so I encourage my students (and myself) to approach each yoga position with "no fear" and no expectation of a specific outcome because it may be different in each experience. There are so many variables that affect our emotional state, our physical strength and our range of motion on any particular attempt. Therefore, it's best to approach each pose, and most especially inverted positions, as a mindful exploration that reveals the present state of the body, mind and spirit.
It's crucial to face any fear of being upside down with mindful awareness of all physical body sensations, but especially the quality and rhythm of the breath. This week's basic supine "Inverted Pose" or Viparita Karani involves lying down and reversing the gravitational pull on the body and its organs. The total experience will be greatly affected by physical factors such as individual differences in weight distribution and body proportions , but also by the all-important state of mind. Practice with confidence while trusting your mind to control the body. Warning: But do not practice any form of inversions if you are pregnant!

• Physically---Enter the "Inverted Pose" called Viparita Karani only after warming the joints and muscles by taking the body through the series of backbend positions described in the previous four blogs that all involve backward bending postures. I especially recommend the counterposing flow from Apanasana to Dwi Pada Pitham ("Two-Legged Table Pose"). Then proceed to lift up into "Bridge Pose" (Setu Bandhasana) with the heel of the hands supporting the back of the hips at the sacroiliac joint. If you discover that your hip flexors and quadriceps across the front thighs lack the flexibility necessary to lift into a full "Bridge Pose" simply place a block or thick book under the sacrum to support the weight of the hips.
  
• OR a less intense variation of this pose is to place the prop (a block or thick book) next to a blank wall and sit on the block with the side of the body about 10-12 inches from the wall. Slowly swing one bended leg at a time onto the wall for support. Straighten the legs and rest with them directly above the hips in this "Legs-Up-the-Wall" variation of Viparita Karani with the weight of the hips and legs supported by the prop and the hands resting palms up on the floor beside you for 5-10 slow and smooth breaths. However, this "safer" version will never help to develop the abdominal strength required to keep the legs lifted straight above the torso in the full "Inverted Pose."
• After you've warmed up and conquered your fears of being inverted, you are now ready for the more intense, self-supported variation of Viparita Karani, using the strength of the abdominal muscles in eccentric contraction. That is they are working to support your weight while in a lengthened position. Begin on your back in "Bridge Pose" with the heel of the hands only slightly aiding in the support of the hips. Expand the chest with a full inhalation while grounding the feet firmly, and then draw up the pelvic floor muscles (mula bandha) and the abdominals (uddiyana bandha) before exhaling the chin toward the lifted chest in the "chin and throat lock" called jalandhara bandha. In this way you'll be able to experience all three locks or bandhas engaged simultaneously to hold the heat and energy in the core of the body. This locking and sealing action prevents heat energy from entering the head and it encourages the cleansing effects associated with the upward movement of apana (toxic gases.) On the next inhalation slowly extend one leg at a time directly above the hips. pressing through active feet to engage the muscles and joints in order to support the weight of both legs rather than collapsing the body weight into the wrists. Remain in this healing and restorative position with all three locks engaged for 5-10 breaths, or whatever your body is ready to support. When returning back to "Bridge Pose" keep all three "locks" engaged and hug leg muscles to the bones in order to control the slow release of one foot at a time onto the floor directly under the knees. Then release the hands, pressing both feet into the floor, and slowly roll down from the top of the spine one vertebra at a time.
  
• Mentally---In order to prevent the pelvis from collapsing onto the hands the mind must be actively engaged and focused on utilizing the "locks" to help support the majority of body weight. Otherwise, the wrist joints will be stressed and the subsequent discomfort will interfere with the concentration and ultimate enjoyment in this very beneficial pose. This "Inverted Pose" presents a wonderful opportunity to practice the kapalabhati style of breathing with vigorous exhalations while the locks remain engaged.
• Spiritually---The subject of "facing monsters" or fears can be a very sensitive subject for most of us. Therefore, always proceed in your yoga practice with slow and mindful caution. Breathe in the confidence that our bodies have been created to be able to perform amazing things when we trust them and their Designer, who loves us. Since I believe that love demands that we trust, before I enter into postures (asanas) that involve some degree of risk, I remind myself of the inspirational words in the First Book of John:

"There is no fear in love; but perfect love caseth out fear; because fear hath torment. He that feareth is not made perfect in love." ( I John 4:18, KJV)

Practice trusting yourself and your God by loving both perfectly....plf

"Changing Things Up (or Down) a Bit"

It's been said, "Variety is the spice of life." If that's the case, then performing the same posture, but from a different starting position or in a different direction will add some spice to your yoga practice. As I mentioned in last week's blog, we rarely "bend over backwards" in our daily activities, so performing backward bending postures can serve as counterposes to all of the forward bends where we spend most of our time. This week we'll turn our "bow" upside down.
An enjoyable variation to last week's "Upward-facing Bow Pose" involves putting your body in the same backward bending position, but facing downward. When I was bored as a child I would play around with this week's posture (asana), called "Downward-Facing Bow Pose" (Dhanurasana) thinking it was great fun, but not realizing I was practicing a yoga position. Back then, in the 1950's before yoga became mainstream in America, we called it "rocking horse" because we could rock back and forth on our stomachs while holding both feet high in the air. As we age our spines become more rigid, and so this posture can help to bring back some elasticity in the spine while toning the abdominal organs. Besides, it changes our perspective, and it's nostalgic!
Like most things in life, a little preparation helps a lot! I like to prepare my tight shoulders for "Bow Pose" by first lying on my side in "Side Bow" (Parsva Dhanurasana) and then rolling onto my stomach. Although this side variation is slightly more difficult, for me it's especially effective in opening the pectoral muscles across the front of my chest, one side at a time, by using the weight of the body to create gentle pressure. Warning: Do not attempt "Side Bow" if you have a dislocated shoulder injury!

• Physically---To begin in "Downward-facing Bow Pose" (Dhanurasana) lie on the stomach with the arms behind the back and the weight of the head resting on the chin. While inhaling deeply, look up and engage the pelvic floor and abdominal muscles (the bandhas) during the lifting and lengthening of the torso. Exhale slowly while pressing the pubic bone down and forward in a reverse or backward (posterior) tilt of the pelvic basin. Then inhale while interlacing the fingers behind the back in a chest expansion, and lifting the head and torso as high as possible to free the rib cage. Exhale while bending the knees and reaching one hand at a time onto the outer ankles with the knees and ankles apart. With each inhalation allow the chest to lift and expand as the feet lift upward, opening the front body into a bow shape. Allow the arms to perform the action of the bow string to bend the body backward. Keep the head and the gaze lifted while attempting to lift the ribs and the pelvic bones away from the floor. If your quadriceps in the front thighs are tight, you may need to use a strap or belt wrapped around both ankles and simply hold onto the strap as close to the ankles as possible. Once the front of the body has reached the maximum stretch, called your "edge", the inner knees and ankles may be pressed together to hold your "Bow Pose" for 3-5 breaths. Due to the pressure on the diaphragm and the abdomen, inhalations may be restricted so I find it helpful to emphasize the end of each breath with rigorous exhalations, called kapalabhati breathing.
  
• To further release the shoulder joints, roll into "Side Bow Pose" (Parsva Dhanurasana), first on the right side of the body to compress the ascending large colon on the right. OR begin by lying on your right side with both knees bent at right angles and your right hand behind your back. Inhale deeply while turning the head to the left and looking over the left shoulder. Exhale and rest the back of the head on the floor as the right arm stretches to firmly grip the outside of the right ankle. On the next deep inhalation open the left shoulder as the left arm reaches behind the back to securely grip the outside of the left ankle with the left hand. Exhale slowly while releasing the weight of the torso into the right shoulder, and feel the gentle, passive stretch in all of the pectoral muscles across the front of the chest. At first, keep the knees and ankles apart until the hands and feet have stretched away from the torso to reach the "edge" and then relax the knees and ankles together for 3-5 slow breaths.
• Inhale to roll back to the centered "Bow Pose" for several breaths, and then exhale onto the left side of the body by lifting and moving the right leg to the left first. Remain on the left side for the same number of breaths in order to balance the stretch and pressure on each side of the abdomen. To finish, roll onto the back and relax for several minutes in the "Corpse Pose" (Savasana) which was described at the end of the January 24th blog.
  
• Mentally---While your body is in these backward bending poses the breath will be more rapid and seem more shallow than usual because the abdomen and ribs are almost "stuck" in expansion. Therefore, it's crucial to fully exhale all toxic gases by using the rigorous exhalations of kapalabhati breathing. Keep the mind present in the body by focusing on conscious breathing, counting the number of breaths on each side and in each variation. Notice the gentle massaging of the abdominal organs that is different from "Upward-Facing Bow Pose." Pay close attention to the lifting action as the "root locks" (pelvic floor and abdominal muscles) are engaged. Notice how the energy moves in an upward flow or direction. As always, feel your body as you find each invigorating breath.
  
• Spiritually---Hopefully we all realize how important our perspective is when experiencing anything. Only when we walk in another's shoes can we really understand---as in "stand under" the same tree! When practicing yoga positions from different perspectives we broaden our ability to understand all the repercussions of that position from different perspectives. One of my favorite chapters in the Holy Bible is found in the apostle Paul's first letter to the church in Corinth. As we yoke with our God and become one with Him, our perspective will change drastically! I look forward to knowing as I am known. plf
  

"When I was a child, I spake as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things. For now we see through a glass, darkly; but then shall I know even as also I am known." (I Corinthians 13:11-12, KJV)

"Bending Over Backwards for Others"

"Bow Pose" or Urdhva Dhanurasana variation

"Bow Pose" preparation

How often do you "bend over backwards" for someone? Do you perform this extra effort for anyone who needs your help, or do you show favoritism by going out of your way for only those people you view as being worth the effort? Is this because you're expecting something in return for your efforts?
This expression of "bending over backwards" probably stems from the fact that it does take a great deal more effort than our usual forward bending. Think how often we bend forward as we stoop to pick up something, or sit to accomplish tasks like eating, working at the computer or driving a vehicle. Since we don't bend over backwards as often as we do forward, the muscles in the front of the body shorten and lose some of their original flexibility. In backward bending the entire front of the body must yield in order to curve in the opposite direction. Practicing "Bow Pose" (Urdhva Dhanurasana) regularly will help to physically balance the body by opening and releasing the entire front of the legs, abdominals, chest, shoulders, neck and arms. Since backbends also expand the lung capacity, they just might energize you enough spiritually to perform "random acts of kindness" for perfect strangers!

• Physically---Since we begin "Bow Pose" by lying on the back, this is not recommended for prenatal students. It's also a good idea to begin slowly by preparing the front of the body with the gentle flow from Apanasana to Dwi Pada Pitham to warm and relax muscles. These two positions were described in the past two blogs. After several rounds of any flow between movements that open the front body---especially shoulders, hips and the quadriceps---begin by lying on your back and inhale both arms straight overhead. Then exhale the palms of the hands onto the mat, tucking the fingers just under each shoulder pointing toward the feet, and draw the elbows together until they align over the shoulders. Inhale as you bring the heels of the feet nearer to the base of the hips, and then release with a long exhale while grounding the heels of the hands and feet firmly into the mat. At the top of the next inhalation be sure to lift the pelvic floor and abdominal muscles (called mula bandha and uddiyana bandha) for the support necessary to lift the torso from the mat. While exhaling press firmly down into the hands and feet as the tail bone presses toward the knees and then lift the hips until the crown of the head can rest on the mat. Remain here for at least two breaths to determine if this is as far as you should go for now, until the front of the body and the shoulders become open enough to continue.
• IF you can breathe quietly in this transitional stage (with the hips lifted and the weight on the crown of the head as well as the hands and feet) recommended in the Iyengar style of yoga, with a relaxed and quiet breath in, allow the pelvis to be pulled up and forward and then exhale strongly into the hands and feet while lifting the hips and the head to gaze directly at the thumbs. At first, you may only be able to hold this "Bow Pose" with bended elbows and for a breath or two. However, with regular practice (abhyasa) as your hip extensors open, and the shoulders and wrists relax, you can continue to extend the number of breaths to 10 or 12 quiet but smooth "chest expansion" breaths.  Eventually the arms will extend straight down from the shoulders instead of angling back to allow for tight shoulder joints.  
• To come down out of "Bow Pose" release back to the crown of the head on an exhale, and roll down slowly from the top of the spine to the sacrum. Rest in "Corpse Pose" (in the January 24, 2009 blog) for several minutes---the longer the better!
  
• Mentally---Try to recognize that during full backward bending positions, the front body is stabilized in a maximal inhalation with the intercostal muscles fully expanded, so you will be unable to take deep and full ujjayi breaths. Be satisfied with smooth and quiet breaths as you keep your eyes focused on the effort of the hands and feet, and the upward pull of the pelvis in a posterior (backward) tilt. At the end of each exhalation take time to relax the gluteus maximus muscles in the buttocks to prevent compression in the sacrum and subsequent lower back pain. Never force your body into a pose before it is ready! Always practice mindfully, taking time to notice every physical sensation as it occurs so that you don't move past the "edge" and into pain. Be present with each breath, using it as the foundation for all movement, great or small.
  
• Spiritually---While exerting the physical effort necessary to attempt backward bends such as "Bow or Wheel Pose," open yourself to spiritually expanding your efforts to help others---ALL others! Remember that God does not show favoritism. ("For there is no respect of persons with God. Romans 2:11, KJV)
  

I'll admit that it's quite a challenge not to judge others and automatically show favoritism toward those deemed more worthy. Yet I know that God does not do this, but rather reveals His concern for the least---the one lost sheep or the prodigal son that returns---all matter to our loving God. As the Book of James puts it: "For if there come unto your assembly a man with a gold ring, in goodly apparel, and there come in also a poor man in vile raiment; and ye have respect to him that weareth the gay clothing, and say unto him, 'Sit thou here in a good place;' and say to the poor, 'Stand thou there, or sit here under my footstool;' Are ye not then partial in yourselves and are become judges of evil thoughts? ...If ye fulfill the royal law according to the scripture, 'Thou shalt love thy neighbour as thyself,' ye do well." (James 2: 2-4, and 8, KJV)

We would all "do well" to practice opening our bodies, and especially our hearts, toward all of God's creatures.                Namaste. plf

"Are You Building a Bridge-to-Nowhere?"

Who or what is your bridge? Where does it lead? Are you trying to arrive somewhere in the material world? Or do you simply want to practice "Bridge Pose" in order to be able to physically perform the advanced pose called "Lord of the Dance" (Natarajasana?) Do you have an interior map with spiritual guideposts? Is just anywhere acceptable with you? These are some very serious questions to ponder on "Labor Day."
Sometimes I wonder where I'm going with my life. Then I remember whose I am and the spiritual goals that I've set for my life. We all end with the body deteriorating, but hopefully not the mind or the spirit! So I'm building a bridge to my Creator by connecting daily with the only one who is worthy to "stand in the gap" before a perfect God. Jesus lived a sinless life and then paid the debt that none of us could so that we would have access to His Spirit and forgiveness. What or who is your bridge to the Divine? For me there is only One worthy....

• Physically---If you've been practicing last week's flow between Apanasana and Dwi Pada Pitham ("Two-Legged Table Pose") you're already on your back on a firm and level surface. During an exhalation release both hands beside the hips, palms down, and float the feet to the mat just under the knees and hip-width apart. Inhale slowly and deeply, drawing the tail bone up toward the navel while pressing into all four corners of the feet and the top of the shoulders to ground firmly as the hips lift up in a reverse tilt of the pelvic basin. Remain in this "Two-Legged Table Pose" for at least two breaths while attempting to lift the hips higher and the chest closer to the chin with each inhalation. With the next upward flow of energy attempt to place the heel of one hand at a time directly under the hips to support the sacrum---that upside-down, triangular-shaped bone just above the tail bone. If your body is not ready to support this full "Bridge Pose," try using a block for support directly under the sacrum. Once the lumbar back is supported you can concentrate on lengthening through the spine and across the abdomen, quads and groin during each inhalation. Be sure to lift the pelvic floor muscles (called the mula bandha) at the top of each inhalation to create hip extension and support. During each exhalation experience a sense of spaciousness across the entire front of the body and deep within the abdomen and lower back. Remain in "Bridge Pose" for 5-10 relaxed breaths before removing the support and slowly lowering on an exhalation from the top of the spine one vertebra at a time.
• Mentally---As you move into resistance in the hips and abdomen try focusing on the movement of each breath in as it rises up and expands the chest three dimensionally. Repeat a mantra (short phrase such as, "I trust You, Lord.") that will lead you to relax and release tension. Give God your undivided attention as you bridge to Him through Christ.
  
• Spiritually---Remind yourself of what Jesus did to become the only reliable bridge that connects us with God. In his first letter to Timothy the apostle Paul stated very clearly that there is only One to connect God and man:

"For there is one God, and one mediator between God and men, the man Jesus Christ; who gave himself a ransom for all, to be testified in due time." (I Timothy 2: 5-6, KJV)

"A Two-Legged Table?"

"Two-Legged Table" or Dwi-Pada Pitham

Vinyasa Flow to Apanasana

Have you ever seen a two-legged table---one without two-footed extensions from each leg? We just happen to have one of those odd pieces in our entry hall, and I remember when it was delivered how thrilled (not!) my husband was to discover that it requires a two-screw attachment to the wall behind. Otherwise, balancing with any weight on it would be a real trick of alignment. This reminds me of watching my nine-month-old granddaughter, Madison, as she practices balancing her heavy body and head while standing...without holding on to the nearest wall or wine rack. Danger lurks around every corner! Oh sure, eventually her muscles will develop enough to support her weight as she gains the confidence to stand on two legs, and even one if she tries. Yes, the human body has been masterfully designed as you'll discover in this week's position---"Two-Legged Table Pose."
Amazingly, with the cooperation of our breath, muscles and skeletal system we're able to move from last week's supine position on the back (apanasana) into a position similar to "Bridge Pose" (Setu Bandhasana) but with a slightly different position of the arms. When we flow rhythmically with the breath between the two positions---Apanasana and Dwi Pada Pitham---the release of the tension in the lower back and chest is dramatic. Warning: Prenatal students should not attempt any supine positions, and especially those that compress the abdominal region

• Physically---We're lying on our back (from Apanasana, remember last week's blog?) hopefully in a peaceful spot that's fairly flat, with our knees bent and the upper thighs resting on the lower abdomen. The arms are resting passively beside the body with the palms facing downward, unlike the "Bridge Pose" in which the hands are actively supporting the back of the hips, OR in a lower intensity version where they are wrapped around the outer ankles.
  
• On a deep "belly breath" in and upward, allow the lower abdomen to gently push the thighs out and away as both feet float to the floor, hip-width apart. Continue the inhalation as the feet ground firmly into the floor and the hips lift upward and the tail bone scoops forward in a backward tip of the pelvic basin. Don't rush the exhalation to release back to the floor, but slowly lower from the upper back, one vertebra at a time. Then lift the pelvic floor (mula bandha) and the abdominal muscles (uddiyana bandha,) compressing the chest to squeeze the last bit of apana (toxic gases) from the body in Apanasana. Now you're back where you started, so repeat this breath-synchronized flow from Apanasana to Dwi Pada Pitham (vinyasa flow) for one round of ten full breaths---rising up and opening on the inhalations, and then lowering and closing on the long exhalations. This flow feels great after working the abdominals and obliques in "Belly Rolls" (Jathara Parvartanasana)
• Bonus! Students with tight hips can add "Eye of the Needle Pose" (Sucirandhasana) by placing the outer ankle on the opposite knee during the inhalations. Then at the end of the exhalations reach the corresponding arm through the hole to actively draw the knee into the chest and open one hip at a time. For a detailed description go back to an earlier blog in the spring.
  
• Mentally---As always, focus attention on smoothing out the rhythm of each breath. Attempt to lengthen the duration of each exhalation to provide extra time for the release of physical toxins, fears and tensions to drain out and away from the body. On the inhalations watch the upward movement of the air (prana) as it is drawn into the chest cavity by the action of the diaphragm releasing into the upper abdomen. Remain present with the body and the breath.
  
• Spiritually---As each breath enters the body to supply energy to lift the hips, keep the head connected and anchored to the Source of your life. Allow the heart to be drawn up toward the Creator. Without the physical connection and grounding of the back of the head and the shoulders it would be next to impossible to lift the weight of the upper body from this bended knee position on just "two legs." So open your heart and fix your mind upon your Creator. This defines being grounded and connected (yoked) to your God! Trust  in Him alone....plf
  

"He shall not be afraid of evil tidings; his heart is fixed, trusting in the Lord." (Psalm 112: 7, KJV)

"Sweet Release with Back and Breathing Therapy"

"Supine Child's Pose" or Apanasana
to release toxic gases

Apanasana with assisted compression

Have you ever had trouble letting go of something or someone? It seems that those nasty thoughts and things take on a life of their own as they continue to influence our moods and behavior. Why can't we take control of our mind, or even our own body for that matter? Sometimes the harder we try not to think or do something the more those thoughts or actions pop into heads and our lives. Classic yoga was practiced to cultivate the kind of control needed to release these harmful desires and actions. Easier said than done, huh?....
This past weekend I taught a yoga workshop called "Spiritual Yoga for Sweet Release." Early in the two-hour session we all assumed a physical position that can be used to release the lower-back tension which is often the result of tight or restricted breathing. This posture, called Apanasana, also helps to eliminate and release toxic gases from the lungs and toxic wastes that can build up in the digestive tract. It's a very quick and easy posture that can be assumed almost anywhere you can find a flat and fairly level surface, in or outdoors, or even on a firm mattress. Try it; you'll like it! (But NOT if you're pregnant!)

• Physically---Begin by lying on your back (in a supine position) on any firm  and level surface with your body weight transferring down into the flat, triangular-shaped bone just above the tail bone. After several normal breaths, inhale a long and deep cleansing breath through the nose only while stretching your arms straight overhead and pressing the heels of your flexed feet away from your arms. Pause briefly to extend and lengthen the entire body. Then bend both knees, bringing them up and toward your torso while exhaling. Allow the arms to monitor the release of the breath as they lower and wrap tightly around the knees to compress the abdominal and lower chest cavities. Extend the duration of the breath out of the body as you release your chin toward your chest. Again pause briefly to experience the upward release of the diaphragm and lower-back tension as you create more room for the abdominal muscles to relax. Continue the cycle of movement by inhaling the arms straight out as the knees are released. The arms may be extended overhead or out to the sides like wings (palms facing upward) or remain on the knees, depending on how actively you choose to pump the knees with the energy of the arms. Then exhale slowly and thoroughly as the knees are drawn firmly into the torso to encourage a full release of all toxic gases and trapped wastes in the abdominal organs and muscles. To accomplish this extended release you may use the hands on the knees, wrap the fingers around the outer edges of the feet and pull them gently toward the knees, or wrap the arms around the shins to draw the legs into the abdomen. At the end of each exhalation experiment with a final release of the lower back by pressing the sacrum (the flat triangular-shaped bone just above the tail bone) actively down and away from the knees. Finish by inhaling the arms and legs straight again and exhale slowly into "Corpse Pose," which was described in the January 24, 2009 blog.
• Mentally---An effective aid to the mental release of negative thoughts or behavior is to mentally repeat a brief mantra during exhalation that encourages the surrender of those harmful thoughts or desires. For example, "Goodbye ice cream binges," or "I choose love, not resentment," or the most difficult, "Thy will be done." Breathe in the positive characteristics that you choose, and empty your body and mind of the counterproductive negatives with each exhalation. Practice yoking with God regularly for His glory and you can defeat your worst adversaries. Believe!
  
• Spiritually---Don't forget the power of prayer! ASK God to help empty you of harmful thoughts and desires, and breathe in the fullness of His joy. Never give up hope...plf
  

"Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you...." (Matthew 7:7, and Luke 11:9, KJV)

"And all things, whatsoever ye shall ask in prayer, believing, ye shall receive." (Matthew 21:22, KJV)

"If ye abide in Me, and my words abide in you, ye shall ask what ye will, and it shall be done unto you."
(John 15:7, KJV)

"Wall or L-Hang" to Release Stiff Shoulders & Back

"L-Hang" using available prop

"Upright Plank" stretch with heel press

This week's simple position, called the "Wall or L-Hang" is recommended for prenatal and almost anyone who is experiencing back or shoulder tension. As I mentioned last week, it can even be performed 39,000 feet above the ground in an airplane---if you can find a sturdy wall near the restrooms. Office workers will also find this position an effective release from desk work, as well as beach volleyball players who effectively prepare their bodies for the reaching and lunging actions that occur during the actual games.

• Physically---To enjoy the benefits of the "Wall or L-Hang" locate a sturdy wall or fence, or even a table, chair back or hedge where the hands can be placed at about hip-height. Make sure that the index fingers are pointing straight up as you step back away from the support and lean slowly forward to begin bending the hips to form a 90-degree angle, or L-shape. Align the feet pointing forward directly under the knees and hips with the second toe in line with the shin bone. Take a deep breath and allow the rib cage to expand three-dimensionally as the tail bone lifts in a forward tilt of the pelvic basin. At the top of the inhalation straighten the arms and legs to actively hug the muscles to the bones, and then release the upper arms externally (away from center) to fully open the tops of the shoulders and press the bottom tips of the blades into the back. With each inhalation extend the hips away from the hands to lengthen the muscles along the spine, shoulders. and back of the legs. Remain in this shoulder and back-body stretch for 8-10 slow and deep breaths. To come out of the "Wall Hang" with an extra calf and Achilles tendon stretch, inhale the hips down and forward, leaning against the support until the torso is in a straight line, forming an "Upright Plank. " Look up as you press the tail bone down toward the heels of the feet as they ground into the earth. Breathe.
  
• Mentally---Stay focused on the sound and even rhythm of each deep breath, attempting to make each one smoother than the breath before. Notice the opening stretch in the shoulders and hamstrings, pausing as soon as resistance is felt. Allow each deep breath to be completed with a thorough exhalation that softens and releases muscle and joint tension.
• Spiritually---The spiritual significance of leaning on a stable source of support cannot be overlooked because we all need someone or something to lean on at times when we are weak. I can think of no worthier source of constant and stable support than my loving and merciful God, who is always present and reaches out to connect with me every day through His Holy Spirit within. As you are leaning against an outward, physical support in "Wall or L-Hang" remember that walls or fences crumble, "but the Lord shall endure forever." (Psalm 9: 7, KJV) Commit these verses below to memory for times when you need to be reminded who to lean on and where to place your trust.             Namaste,  plf
  

"Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge Him, and He shall direct thy paths." (Proverbs 3: 5-6, KJV)

"The Lord is my strength and my shield; my heart trusted in Him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise Him. " ( Psalm 28: 7, KJV)

"What time I am afraid, I will lean on Thee." (Psalm 56: 3, KJV)

"...And whoso trusteth in the Lord, happy is he." (Proverbs 16: 20b, KJV)