"3-D Yoga"

Does your life ever feel empty, as though there's a missing ingredient that you can't seem to name? You may be going through all the right motions, but there's still that dissatisfaction and void. Your body is moving and busy, your mind is stimulated, and yet the emptiness won't disappear. If you're only feeding your body and mind, then that part of you called your soul could be starving. You just might be living an empty, two-dimensional life by not adding a spiritual dimension that pays attention to the needs of the soul. It has been said that man was created with a God-sized void that only a relationship with our creator can fill and satisfy.
This same principle can be applied to your yoga experiences. Do you practice 3-D yoga, or is something missing from your yoga practice? Do you move through familiar postures while your mind is wandering through the dark labyrinth of the past? Or are your thoughts off and running to plan a future which may never occur? Even if you're fully focused in the present moment while you practice yoga, you may still possibly feel that something is missing because your practice is still only two-dimensional---yoking only body and mind. What about the third, spiritual dimension?
If your mind is not focused on the experiences of your body and your breath then you're really just going through the superficial motions of yoga, which really isn't true yoga. According to Iyengar's philosophy, yoga without spirituality is only aerobic exercise after all. In order to be practicing what is referred to as yoga, all the parts of you---including your spirit---are fully engaged and yoked together in the present moment. Naturally, this becomes a clear choice and conscious intention of your practice---and your life! Otherwise, you're only going through the motions of living in 2-D!
These often subtle intentions as we practice yoking with our creator can add power and depth to our yoga journey. For example, as we flow from last week's "Cleansing Warrior" or Kriya Virabhadrasana, back through "Warrior I" and then into "Warrior III" or Virabhadrasana III tremendous spiritual significance can be attached to this week's position, but it must be a conscious choice. Carefully read the instructions on how to first move the body physically into this week's posture, then where to focus the busy mind, and finally how to connect spiritual significance to this strong and balanced yoga posture (asana.)

• Physically---After warming the muscles and joints in any vinyasa flow series, such as "Dancing Warrior" (See the January 4th blog.) or "Salutations to the Son" as described in the May blogs from last year, begin to flow back and forth with the breath by inhaling into "Warrior I", exhaling into the back bending "Kriya Warrior," and inhaling back into "Warrior I" and so forth.
  
• Then flow into "Warrior III" or Virabhadrasana III by exhaling from "Warrior I" by lowering the torso onto the right front thigh, hinging only at the groin and not bending from the waist, keeping the arms straight and the palms pressing together if possible. Inhaling to ground the right foot on all four corners, and lifting the internal locks or seals (pelvic floor and abdominal muscles) slowly exhale while pushing lightly off the back leg to lift it from the floor with a flexed foot and the toes pointing downward. Attempt to maintain square hips over the standing leg with the weight balanced over the balls of the right foot and not just on the heel. On the next inhalation engage the muscles of both legs, hugging muscle to bone and lifting the knee caps, while straightening the standing leg and gazing out over the thumbs of the hands. Feel the opposing forces (just like vectors in physics) of the hands stretching straight out in front of your body while the back leg and foot are actively pushing away through the heel and ball of that foot. This reaching with the arms and pressing back through the lifted leg will help to create the stability and balance needed to remain in "Warrior III" for 3-5 smooth breaths before switching to "Warrior I" on the left leg for the same number of breaths.
  
• If using a prop, such as a chair, you may be able to move slowly and cautiously into this one-legged, balancing position by inhaling all the body weight onto the right foot with the right knee aligned directly over the right foot. Then try exhaling to straighten the right leg, keeping the straight left leg back behind you and resting lightly on the chair behind for support. With each deep breath engage the abdominal muscles to stretch away from the back foot, and then exhale slowly while attempting to lower the torso until it's parallel to the floor as you lift the back leg up above the chair to practice supporting the weight with your own muscles.
  
• Mentally---Honor your physical body (After all, it does house the rest of who you are!) by mentally paying close attention to your physical limitations and sensations of balance. The depth and quality of your breath will function like a meter to tell you when you've reach your "edge"---that place before pain and rapid, ineffectual breathing. So pay attention to the breath! Try to use each inhalation to ground down equally into all four corners of the standing foot as the hands and arms reach actively away from the back leg and foot.
• Spiritually---The poised and powerful "Warrior III" posture (asana) can be likened to a warrior extending a sword in battle. We all go through "spiritual warfare" as we attempt to ward off the many temptations of life that can put us in a tail spin and derail our lives. (Just ask Tiger Woods, John Edwards, Bill Clinton, etc.) When practicing the "Warrior" flows from one to another, imagine yourself donning "the whole armour of God...to stand against the wiles of the devil "as described in the sixth chapter of The Book of Ephesians. Add a third and spiritual dimension to your practice by practicing this:
  
• The feet are firmly grounded and "shod with the preparation of the gospel of peace."
• As you engage your abdominal "flying up locks" (call uddiyana bandhas in Sanskrit) located in your loins (the lower part of the back between the hip bones and the lower ribs) envision them "girdled with truth" and not evil lies.
  
• With each inhalation as the lungs fill with energy feel them expand against "the breastplate of righteousness" that can protect you from negative energy.
• As you exhale your raised hand onto the crown of your head in "Cleansing Warrior" remember that through faith you are donning "the helmet of salvation" through Jesus' death on the cross.
• When lunging forward to balance powerfully on one foot in "Warrior III", image holding "the sword of the Spirit, which is the word of God..." to carry you through and out of all temptation.

"Put on the whole armour of God that ye may be able to stand against the wiles of the devil. For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places. Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having your loins girt about the truth, and having on the breastplate of righteousness; and your feet shod with the preparation of the gospel of peace;...and take the helmet of salvation, and the sword of the Spirit, which is the word of God...." Ephesians 6:11-17, KJV)

Next week we'll deal with the issue faith so that we can put on "the shield of faith." plf

"Looking Up"

"Looking up" is a positive expression that we often use when things begin to look better after a period of tough times. Yet when your calm and composure is put to the test, and yes, you're feeling more than stressed, where are your resources? Sometimes the road has too many big bumps and deep potholes to be avoided. These are the times when most people will finally look up to something beyond themselves for help. As the Christian apologist, C.S. Lewis, has said, "Pain is God's megaphone to rouse a deaf world." But why do we wait until things get so bad that there is no where else to turn but up? Why don't we give God our full attention at the beginning of every day?
If you're getting the gist of my weekly blogs that began in January of 2009, you just might be starting each day with prayer and yoga as I've done for the past ten years. Let's say that my connecting-with-God time (yoga) is the wheel that guides my way through all the twists and turns, the bumps and blocks, so that I can experience peace in the midst of it all.
This week we can practice connecting with God by continuing to flow through a series of "warrior" (virabhadrasana) postures (asanas) and then adding a third warrior called "Cleansing Warrior Pose" or Kriya Virabhadrasana. The Sanskrit word kriya literally means a cleansing process, which is something that we should all experience from time to time.

• Physically---This bending backwards warrior, "Kriya Virabhadrasana," serves to compress and massage the back of the kidneys, which are the two kidney-bean-shaped organs located at the level of the bottom ribs on each side of the spine. They perform the crucial function of filtering waste products and toxins from our blood while maintaining a proper balance of salts and liquids in the body. To practice these physical postures, first begin by warming the muscles and joints with the vinyasa flow series referred to as "Dancing Warrior" and described in this year's January 4th blog. OR if you are pregnant or have physical limitations that would benefit from practicing on a chair as described in last week's blog called "Rational Adaptations" please be rational and use a chair!
• To "flow" or move with the breath, begin with a deep inhalation while lunging the right foot forward from "Downward-facing Dog Pose" into the "Warrior I Pose" that was described in detail last week. Exhale and ground firmly into both feet, with even pressure on the front right foot and the outer edge and heel of the back left foot. Take another slow and deep breath (your energy source!) as the torso lifts and extends upward with the arms while looking up at the thumbs as they join together in the prayer position known as anjali mudra. As the next exhalation begins, draw the left hip further forward and the left thigh rotates or spirals internally toward the center. As the long exhalation continues, release the left arm slowly with the palm facing upward and gently press the left hand against the back of the left thigh to help square both hips toward the front right thigh. Now inhale while stretching the right arm straight above and behind the head and feel the energy (called prana) flowing up through your body. Look up! During the exhalation experience the gentle back bend as it compresses both kidneys, but especially on the left side if the lower ribs press inward. Be sure to breathe into and expand the back of the ribs, allowing them to move away from the kidneys on the inhalations, and then move inward toward the kidneys as the exhalations compress and gently massage away the toxins.
  
• Remain in "Kriya Warrior Pose" on the right side for 5-10 breaths, depending upon your energy level and strength at the time. Be honest with yourself and exhale into the restful "Child's Pose" or back to "Downward-facing Dog" when necessary. After 4-5 relaxed and steady breaths in either of these resting poses, you'll then be ready to switch to "Kriya Virabhadrasana" on the left by lunging the left foot forward on an inhalation.
  
• Mentally---Attempt to remain very present in your body by counting the number and quality of each breath while in the "Cleansing Warrior Pose." Be mindful of each expansion of the back ribs as you breathe healing energy into your lungs, and then the gentle compression as the lungs deflate with each exhalation. Stay present in your body and breath!
• Spiritually---The symbolic gesture of looking up has always been an expression of man's need for a source of wisdom and strength and forgiveness. While holding the "Cleansing Warrior Pose" and looking up, remember the reason that we have access to the Creator of the Universe. Because God first loves us, even while we sin, He devised a perfect plan through the life and death of Jesus Christ that cancels out all of our failures and shortcomings. All we have to do is believe and look up! We will then be "white as snow" in God's eyes.
  

"My voice shalt Thou hear in the morning, O Lord; in the morning will I direct my prayer unto Thee and will look up." (Psalm 5:3, KJV)

May you practice yoking with the God of the universe every morning, and don't forget to look up! plf

"Rational Adaptations"

Occasionally computer glitches or power outages prevent the best laid plans from being realized. For example, I scheduled time to enter a blog last week, but a winter storm caused a power failure in our area and even my laptop did not have access to Google for that entire day. Life is full of surprises so we learn to take unexpected turns or change plans with a flash of lightning. Instead of a "stay-cation" on local golf courses if the weather brings sheets of rain, plans can be changed to indoor games, movies and all-important time to deepen the connection with dear friends. Why waste negative energy being bummed about a change of plans? The new route may be a better choice!
Adaptability requires that we make rational adjustments to new circumstances. These adaptations are not to be confused with conformity that violates who we are. Last minute changes demonstrate a willingness to submit to circumstances beyond one's control with a reasonable alternative, and with a reasonable attitude. When we alter or adjust a physical yoga posture such as "Warrior I Pose" to a more open "Warrior II" (Virabhadrasana I to Virabhadrasana II) we need to make a few adjustments to avoid strain on several joints that can result in long term injuries. To do otherwise is to reveal a stubborn and inflexible attitude. For example, if you are pregnant or severely overweight, or have a joint vulnerability the "warrior" yoga positions may be practiced while sitting on a chair to reduce the stress on joints such as the ankles, knees and hips. Why not experience some benefits of these positions without the weight-bearing stress to the joints? The seat of the chair used as your prop should not be much wider than the length of your upper thigh bone so that the back leg can extend freely back from the hips. Read these instructions carefully before attempting to practice these positions, with or without a chair. I've discovered quite a few alignment issues with my aging body by occasionally practicing with a chair to remove weight from my joints. This adaptation with a chair enables me to focus my attention on the extension and release of muscles, joints and connective tissue that would not otherwise be possible during the weight-bearing, full warrior postures without the prop. Just try using a chair for the journey!

• Physically---After sufficiently warming the muscles and joints with a few "Salutations to the Son" lunge the right foot forward to "Warrior I Pose" on the right, as described in the January 4th and 11th blogs. OR you can sit on a chair with the right upper thigh resting and extending across the width of the chair from the right hip to the right knee, which is flexed at a right angle and aligned directly over the right ankle. (There is no weight on the right knee or ankle.) The back left leg is extended straight behind the hips with the outer edge of the back heel pressing into the floor. On the next inhalation, ground down into the right thigh while lifting the torso and slowly raise both arms above the head to look up at the thumbs in this modified "Warrior I Pose." (If you are pregnant DO NOT raise both arms upward into this full "Warrior I" pose because there is a twisting action in the back hip that will create too much pressure on the uterus! Rather press both arms straight forward at shoulder height with flexed wrists to avoid over-stretching through the torso. This is a wise and rational modification that will still allow the benefits in the lower body.) While exhaling engage the left kneecap and the muscles of the back leg to extend through the outer left edge of the foot. With each inhalation the left hip is drawing forward to stretch the iliopsoas over the left groin and the ribs are expanding three-dimensionally to draw vital energy into the lungs.
  
• When you feel strong and steady in "Warrior I" (whether using a chair or not) try releasing into the open-hip posture of "Warrior II" (Virabhadrasana II) by exhaling the left arm, shoulder and hip open (away from center) toward the left. As the left shoulder rotates externally away from center the left arm releases straight down (or straight back for prenatal students) to shoulder height over the left leg with the left hip now opening away from center. Simultaneously, the right arm lowers on the exhalation down to shoulder height over the right thigh with the gaze remaining over the right shoulder toward the right thumb (called angusta ma dyai).
• Here's where intelligent adjustment of the left foot will aid in preventing excess stress or torque on the left hip and knee. While inhaling and grounding the back left foot, try slightly pivoting the left foot toward the left (away from center) so that the toes are more perpendicular to the body line between the feet. (And remember that the wider the stance from left heel to the arch of the right foot, the less intense, and therefore the less strain there is on the left hip joint. But the greater the distance between the two feet, the more intense the stretch will be feel on the thighs of the back leg.) During the exhalations rotate both upper thighs externally away from center by envisioning the thigh muscles spiraling on the thigh bones to encourage release of connective tissue in the hip joints.
  
• For those who would like to experiment with a greater challenge by putting the body weight into "Warrior II" slowly exhale the chair from under the front thigh without changing the center of gravity just below the navel. For a strong and steady stance, try engaging the bandhas to provide lift and core support for the torso by lifting the pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) to keep the spine extending upward while both feet are grounding downward into the floor. Another wise and rational adjustment or modification---Prenatal students in their third trimester (weeks 28-40) should definitely use a chair to support their body weight and that of the growing baby within.
  
• After experiencing the stretching of muscles, joints and connective tissue with the right leg forward, inhale back to "Warrior I" (or the prenatal modification) on the right side before switching to "Warrior I" with the left leg forward. A vinyasa from 'Downward-facing Dog" to "Plank Pose" to ""Upward-facing Dog" and back to "Down Dog" (see last year's blog from May 4th called "Leaner Muscles in the Middle") may be desirable to keep the muscles and joints moving fluidly between sides. I enjoy the flow from the closed-hip position of "Warrior I" to the opening of the hips and shoulders in "Warrior II." Always take time to rest for several minutes in the restorative "Corpse Pose." Again, there are wise adaptations for prenatal students that modify the position with blocks and blankets to avoid lying flat on the back, which can create too much pressure on the vena cava.
• Mentally---As always when practicing any yoga positions, the mind must be kept present in the moment by focusing attention on each slow and smooth breath. When the arms are raised straight overhead in "Warrior I" there can be undue tension in the neck and chest, which will in turn affect the quality of each breath. Pay attention to your breathing and back off to a less intense version of "Warrior I" by using a chair, OR transition immediately into "Warrior II" if the breath becomes shallow or short and choppy. Don't strain or force your practice unless you want to dread going to your yoga mat!
  
• Spiritually---We've all heard the expression "Let your conscience be your guide." I believe the conscience is God-installed wisdom that attempts to guide us away from danger and to make rational adjustments to our plans and behavior. Therefore, bring a spiritual dimension to your yoga practice and yoke fully with your Creator. Listen to that divine wisdom from within. Make the wise and rational adjustments to your yoga practice and accept with truthfulness (satya) and humility where you are in any particular position.
  

"That we should not trust in ourselves, but in God which raiseth the dead....For our rejoicing is this, the testimony of our conscience, that in simplicity and godly sincerity, not with fleshly wisdom, but by the grace of God, we have had our conversation in the world,...."
(II Corinthians 1: 9 &12, KJV)

Don't trust yourself alone, but seek to connect with God for wisdom and guidance in making all personal adaptations. God is my true guru. plf

"Two-faced Warrior?"

Our energy level affects the quality and duration of all that we do---how hard and how long we're willing or able to move. And what affects our energy level? Some of the main vitality factors are the food we eat (our fuel) and how we sleep and breathe. Each of these factors can be controlled by conscious decisions that are made throughout the day. Are we going to boil pasta or steam some veggies? Are we going to stay up late reading, working on the computer, etc., or go to bed early enough to allow the recommended minimum of seven hours to sleep and restore? Are we consciously breathing slow and deep breaths or short and shallow ones? Are we even aware of the many faces that we present?
Whether we're moving out on the dance floor or practicing breath-synchronized yoga moves on the mat, it's our diet, sleep habits and breathing techniques that will dramatically affect our energy level in these activities. Therefore the face we show forward, in other words, our spirit and observable energy level will be affected by our moment-by-moment decisions. Which type of "Warrior I" (Virabhadrasana I) will you practice today? Will your "Warrior I" present an easy viniyoga style with a short (front to back) and wide (side to side) stance OR will you press for a more intense version of the pose (Anusara, Iyengar or Ashtanga styles) with greater hip extension in the back leg and a lower center of gravity? Are you smiling with easy, smooth breaths (sukha) or frowning and straining with tamas that obstructs mobility? The face of your "Warrior I" will directly affect the results of your practice.
Remember this---there no right or wrong in yoga postures, only levels of intensity based upon the condition of your body! Never force a pose, and certainly not "Warrior I," especially if you are pregnant or have tight hips and groin muscles. Your breath will be the barometer that tells you where your "edge" or limits are at the time. Pay attention!

• Physically---When practicing the vinyasa flow from last week's blog ("Dancing Warrior") you may begin with slow and controlled, deep, "victorious breaths" (called ujjayi in Sanskrit) and a deeply extended hip in the back leg for an asymmetrical backbend. But then you might tire quickly and switch to a lower intensity style with a wide base of support for easier balance. The most intense versions of "Warrior I" are considered to be a vigorous, asymmetrical standing backbend that requires both strength and flexibility, which can be developed with regular practice. So my advice is to practice truthfulness (satya) by accepting the condition of your body at the specific time of practice. It will vary slightly from day to day and at specific times of the day. Do you have enough flexibility in the psoas across the groin as well as strong hamstrings in the back leg, and strong quadriceps in the front leg to support the most intense version of "Warrior I?"
  
• To answer this question truthfully, as the right leg lifts on an inhalation and then lunges forward from "Downward-facing Dog" to step between the hands, can you keep your hips (and therefore your center of gravity) low and facing forward so that the hip of the back leg is fully extended in a slight backbend? Experiment to see if you can keep your hips low, with the knee of the front leg aligned directly over the ankle and yet fully extend the back leg straight as the back foot pivots, while the torso and arms rise up during a full and deep inhalation. If there is tension in the intercostals between the ribs, the chest, or the neck muscles, the breath will be challenged, and therefore the energy level will drop quickly to shorten the duration of your "Dancing Warrior" flow.
  
• Mentally---Practice awareness and work within the limits of your body on that particular day and time. Allow the rhythm of your breath to dictate when you slow down, move to a less intense version of "Warrior I Pose," or even when to stop and rest in "Child's Pose."
  
• Spiritually---Be patient and content with your practice where it is. "Be here now!" to experience the fullness of joy and contentment (called santosa). Be like a doctor who takes the Hippocratic oath and promises his patients, "Remember, do no harm."
  

As the apostle Paul's second letter to the church in Corinth stated: "Now I pray to God that ye do no evil; not that we should appear approved, but that ye should do that which is honest, though we be as reprobates. For we can do nothing against the truth, but for the truth." (II Corinthians 13: 7-8, KJV)

Never be a hypocrite by pretending to be something you're not at the moment. Be truthful and the truth shall set you free! plf

"Let's Dance"

Even if you don't feel it, just get up and dance. If only those who danced best went onto the dance floor it might be empty! Come on and move it, move it, move it! Start your engine and shift into gear to move whatever moves on your body! Once the energy---the stuff of life called prana in Sanskrit, the life force---begins to flow through your body, you'll feel so much more alive. The blues will drain down and right out of your body and mind as the vital spirit of life takes over. So let's dance!
In yoga speak, this dance of movement with the breath is called vinyasa flow. Allow the sound of your breathing to be the drum that sets the beat as you flow from "Downward-facing Dog Pose" to "Warrior I" and back again on the other side to experience "Dancing Warrior." These rhythmically flowing movements just might awaken the joy of life within ( joie de vivre in French) and burn a few calories at the same time! So let's get this party started....

• Physically---In order to keep your life balanced with both relaxation and activity, begin on your knees in "Child's Pose" as described and pictured on last year's January 10th blog. After prayers of gratitude for the gift of life (regardless of the outward circumstances!) inhale the arms straight out from the shoulders, spreading the fingers widely as you begin to feel the flow of energy rise up through your entire body. Now exhale drawing the navel into the spine as you tuck your toes under the heels of the feet and press into both hands to lift your body off the floor into an inverted V position called "Downward-facing Dog Pose" (described in more detail in the May 4th blog from last year.) Remain in this position for 3-5 smooth and even breaths as you gaze back toward the big toes to check your alignment. The second toe (right next to the big toe) makes an imaginary line up the shin bone of each leg to intersect the center of the kneecap and then the hip joints. The fingers are spread widely with the middle finger making an imaginary line that runs up the forearm and intersects the the center of the crease at the elbow, and then continues up to intersect the shoulder joints. With each inhalation the energy rises up through the torso to expand the lungs and the shoulder blades as the tail bone lifts upward in a forward tilt of the pelvic bowl, almost as if the internal abdominal organs are being emptied forward. At the top of the inhalation, the pelvic floor and abdominals are lifted up and inward to secure and seal the energy in preparation to move the right foot all the way from the back to the front of the mat and situated between the hands. Get ready to make a decision because there are several options that represent different styles of yoga, depending on your intent for the day's practice.
  
• The easiest way (least intense, therefore less calories burned) to move the right foot up between the hands is to inhale and look forward to the thumbs while dropping the opposite knee briefly onto the floor and pushing off of that back foot to propel the energy (and the right foot) forward.
  
• The most energetic method of moving from "Downward-facing Dog" to "Warrior I" during a vinyasa flow is to inhale and lift the pelvic floor and abdominal muscles firmly upward to lighten the torso as the right leg extends straight back and upward. Then look forward and exhale to lunge the right foot between the hands. If there is not enough core strength at this time to place the foot directly between the hands, it's better to use the first method than to end up with a shortened stance in "Warrior I," which will decrease the benefits of the posture.
• Once the right foot is firmly planted between the hands at the top of the mat with the knee bent at 90 degrees and aligned directly over the right ankle, the back left foot pivots counterclockwise about 45 degrees as the breath rises in, through, and up to lift the torso. The back foot grounds firmly into the heel and outer edge as the arms extend directly up over the shoulders and the head in "Warrior I Pose." Each style of yoga has slightly different variations of this strong and energetic pose, but for the "Dancing Warrior Vinyasa Flow" the most important sensation is to experience the grounding of both feet equally as the energy rises upward and creates lift through the spine.
• Without holding the "Warrior I Pose" immediately exhale both arms straight to the floor on the outside of the foot as the right foot steps back and the body lowers into a straight line called "Plank Pose" and then into "Charuranga Dandasana." Please read the May 4th blog for details. Then inhale deeply into "Cobra Pose" or "Upward-facing Dog Pose" and exhale back into "Downward-facing Dog." From "Down-Dog" the left leg then extends on an inhalation and lunges forward on the exhalation to float down between the hands at the top of the mat for "Warrior I" on the left side. The back right foot pivots clockwise and grounds into the floor as the arms and the breath flow upward.
  
• Each one of these fluid movements is orchestrated by the need to inhale or exhale and should be thoroughly enjoyed---not forced or rushed. The body rides the waves of the breath as a surfer glides over the water or a dancer over the dance floor in a lovely "meditation in motion." Continue to flow with the breath from "Down-Dog" to "Warrior I" to "Chaturanga Dandasana" and back to "Down-Dog," alternating sides, until the breath becomes short or choppy, signaling that it's time to take a break. Take a deep centering breath and then lower slowly on a long exhalation into "Child's Pose" to rest for several minutes until the breath becomes smooth and steady again. Depending upon your intent for this practice, you may want to continue to perform another several rounds of "Dancing Warrior Vinyasa," or simply call it a day and slide into the restorative "Corpse Pose" (described in the January 24th blog) for 10-20 minutes of slow and relaxed breathing.
  
• Mentally---Feel your body begin to soften as the mind sharpens and becomes more focused on the rhythm of each present moment. As in all of your yoga practice, the mind is focused on the quality and duration of each breath, observing the prana flowing in and upward. Then notice the releasing of apana as the exhalation moves downward and out of the body. With each exhalation experience the mind releasing all sad or depressing thoughts and then being filled with the vitality and positive energy of life that represents renewal and opportunity.
• Spiritually---We all share the human condition of changing moods, the ebb and flow of energy as we attempt to balance our duties with leisure time. Gradually we evolve and learn to integrate our quiet yin practice with a sweat-inducing power practice that burns calories and toxic thoughts from our very core. There is a time for every purpose under heaven, as the wise King Solomon noted:

"For every thing there is a season, and a time to every purpose under the heaven; A time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted; A time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance...." (Ecclesiastes 3: 1-4, KJV)

Enjoy moving your body to all the rhythms of life called breath....plf

"Resolve to Allow Change"

We cannot snap our fingers and magically be changed simply by having a strong will or desire to do so. That's one reason that so many "New Year's Eve Resolutions" are broken. It's a shame that many of us have come to accept that "promises are meant to be broken" because God never breaks His promises! The apostle Peter confirms, "The Lord is not slack concerning His promise, as some men count slackness; but is longsuffering to us-ward, not willing that any should perish, but that all should come to repentance." According to the dictionary "repentance" involves changing one's mind about something. This transformation process becomes easier as we learn to allow God to change our heart and our desires. But first we must give God our permission to change us through the process called surrender of self. Only God within us can assist us in keeping our New Year's Resolutions, especially those tough promises that we make privately to ourselves knowing that we really have no true intention of keeping them. In 2010 resolve to allow God to change you!
The instincts for self-preservation are inborn as protection, so we need spiritual help in order to "empty the cup of self" by relinquishing any unnecessary fears that lead to avoidance. As we usher in the New Year of 2010, we will hopefully surrender these fears to our loving Creator and stand before Him with a willing heart, and then allow God to do His work within us. If inversions such as "Supported Headstand Pose" (Salamba Sirsasana) are physical postures that you dread and therefore avoid, allow God to give you the courage to trust Him and the wonderful way in which He designed you. Please read Psalm 139 before attempting to slowly lift that second leg up over your hips. Greet your fears of letting go with the confidence that God is always with you if you choose to listen. Take time to hear that inner voice of God-installed intelligence that says, "[You] are wonderfully made." (Psalm 139:14, KJV)
If you necessarily avoid headstands because you're overweight, resolve to allow God within you to change your habits this coming year---to be satisfied with less food and to become more physically active. Practice the yoking-with-God process regularly to create more awareness of your "old self" habits that constantly try to take you backward . Also heed the warnings not to practice headstands if you are pregnant, have high blood pressure or if you're experiencing diarrhea.

• Physically---Go back and read the previous two blogs, beginning with December 14th to warm the muscles and joints with "Salutations to the Son" (Afterall, it is His birthday that we're celebrating!) and flow with the breath from "Downward-facing Dog" to "Dolphin Pose," Finally, move very slowly into a "One-Leg Supported Headstand."
  
• I've noticed that if I try to rush into this final transition called "One-Leg Headstand" before I've walked my feet as close as possible toward my head, I have to kick my leg up with more force instead of slowly and confidently engaging my pelvic floor and abdominal muscles as I take time to "walk" my hips up over my head and shoulders. It is this alignment of hips over shoulders and a neutral spine that enables you to eventually hold the "Supported Headstand Pose" for several minutes with the weight of your entire body pressing down into the forearms and outside edges of the wrists and hands. Each inhalation helps to ground the weight downward as the core and leg muscles are engaged, and the lift is created by pressing the heels and balls of the feet upward to lighten the load on the supported base of forearms and hands. Before holding the headstand for minutes it's best to start with counting slow and even breaths and allow the number to increase slowly with regular practice. Always follow the "Headstand Poses" with 10-12 smooth and relaxing breaths in "Child's Pose."
  
• Mentally---Once the "Supported Headstand Pose" becomes comfortably aligned, try closing your eyes to practice withdrawal of the senses called pratyahara, especially the most distracting sense of sight which now perceives that the world is upside down. Keep the mind aware and present with each breath so that as soon as the breathing becomes labored or shallow, you can slowly lower one straight leg at a time to the floor on an exhalation, returning to "Dolphin Pose." Inhale a deeper than usual "centering breath" and then slowly exhale onto the knees, releasing into "Extended Child's Pose" for several smooth breaths of relaxation.
• Spiritually---For an uplifting dose of spiritual confidence, read Psalm 91 in its entirety. Remember that those who believe and trust in the Lord have been given angels to watch over us and to keep us in all our ways....

"For He shall give His angels charge over thee, to keep the in all thy ways. They shall bear thee up in thy hands, lest thou dash thy foot against a stone....Because he hath set his love upon me, therefore will I deliver him; I will set him on high, because he hath known my name. He shall call upon me, and I will answer him; I will be with him trouble; I will deliver him and honour him. With long life shall I satisfy him, and shew him my salvation." (Psalm 91: 11-12, and 14-16, KJV)

Wishing all of you a happy and healthy New Year full of claimed promises as you learn to yoke with Your Creator, allowing Him to change you as you resolve to trust in His perfect love for you! plf

"Safe and Secure in One-Leg Headstand"

If you read about a safe and secure "Headstand Pose" (Sirsasana) it doesn't become a reality until you actually attempt it! Similarly, reading my weekly blog that teaches you how to yoke with your Creator while practicing yoga, does not automatically endow you with a relationship with God. You must practice! There are transitional phases.
One transition that helps to overcome the fear of moving into a headstand is the "One-Leg Headstand Pose" or Eka Pada Sirsana. This variation provides the security of one leg hovering just above the floor to counterbalance the other leg, which is extended straight up and aligned directly over the hips and shoulders. Unless the extended leg is much larger and heavier than the one that's close to the floor, it should be relatively easy to feel the balance between the two legs that will prevent the extended leg from pulling you over backward. The key to actually experience this counterbalancing sensation in your own body is to explore the position with practice, practice, practice! Do not attempt this pose if you have high blood pressure, are extremely overweight, are pregnant, or if you are experiencing diarrhea.

• Physically---Set up your yoga mat or rug facing a wall with the hands about 10-12 inches from the wall, just in case your "One Leg Headstand" is very wobbly at first! It is usually helpful to prepare the shoulders for a "One Leg Headstand" with last week's suggestion to flow from "Downward-facing Dog" to "Dolphin Pose," moving back and forth between the two positions by inhaling into "Dolphin" and exhaling back to "Down-Dog."
  
• When you're comfortably moving with the breath back and forth between the two positions, inhale into "Dolphin Pose" by releasing the forearms onto the mat and interlace the fingers just above the crown of the head. On an exhalation seat the crown of the head into the palms of the hands with the outer edges of the wrists and the little fingers pressing into the floor. Inhale and ground down into the forearms as you walk the feet toward your head with straight legs, keeping the tail bone lifting upward (forward tilt of the pelvic basin) and aligned directly over the shoulders and the gaze (drishti) at the big toes. For several breaths (3-5) practice pressing the forearms and little fingers into the floor during each inhalation as the tail bone lifts and the weight of the torso shifts toward the crown of the head to maintain a neutral spine with balanced action between the front and back of the body.
  
• If there is a sensation of pressure in the head, release immediately to the knees in "Child's Pose," taking one long centering breath that is slower and deeper than usual. Remain here with the chin relaxed toward the expanded chest (Jalandhara bandha) until the breathing is smooth and steady again. Then return to "Dolphin Pose" with the fingers interlaced above the crown of the head and walk the feet as close to the head as possible.
  
• When this upside down position becomes familiar and somewhat comfortable, and the hips feel as though they are aligned directly over the shoulders, you are ready to lift one leg up into a "One Leg Headstand." This may take several days or even weeks of regular practice (abyhasa) but don't become discouraged. Your pelvic floor and abdominal muscles should be engaged to provide the core support for this inversion so practice will cultivate strength in the abdominal girdle of muscles. When you're finally ready, inhale and press into all five toes of one foot while lifting and extending the other straight leg slowly up and over the hips. Depending upon the flexibility in the thigh muscles, the toes on the floor will eventually lift slightly off the floor as the the other leg moves into alignment over the hips and shoulders. Attempt to keep both legs extended and straight---one up and one down, forming an obtuse angle in the air. If the higher leg bends at the knee the foot will touch the wall for security, but it is best to practice with both legs straight. Keep the leg muscles hugging their bones to provide support (almost like traction) and create lift as you press through the ball of the foot that is extended straight upward.
  
• To come out of this inversion, practice releasing on an exhalation with the core muscles engaged and with straight legs. The bottom foot slowly lowers back to the floor as the upper leg slowly lowers and returns back into "Dolphin Pose." On the next exhalation the knees bend and lower as the body relaxes in "Extended Child's Pose" for 8-10 smooth breaths.
  
• Mentally---Gaze at the toes of the lower leg to provide a steady focal point and present-mindedness as you breathe deeply. Remind yourself that "the mind rules and the body serves." Once you have one leg extended straight up over the hips and shoulders, experiment with alignment as you count the number of smooth breaths in "One Leg Headstand." Be satisfied if you're only comfortable with one or two breaths in this inversion! That number will eventually increase as this intermediate inversion becomes familiar to your body. When your alignment improves to create a sensation of weightlessness with smooth and steady breathing you are ready to move into the full Headstand to be described in the final blog of this year! Congratulations for attempting new and challenging postures in 2009!
  
• Spiritually---Our spirit energy gains tenacity through practice as we yoke with and draw upon the strength of our Creator. Disciplined time spent alone in the presence of our God gives us courage and confidence in the wonderful way that our physical bodies have been designed to perform marvelous tasks. We learn through experience that the body will be obedient to the choices of a disciplined mind. When we will to accomplish something positive---something even as small as a beneficial yoga posture---we know we can achieve it with the help of God. We call all be guilty of the temptation to do nothing for fear of failure, especially if we do nothing to escape this fear. The apostle Paul reminded himself of this truth regarding "mastery" of the body when he was teaching the church in Corinth:

"And every man that striveth for the mastery is temperate in all things....but I keep under my body, and bring it into subjection; lest that by any means, when I have preached to others, I myself should be a castaway....Wherefore let him that thinketh he standeth take heed lest he fall. There hath no temptation taken you but such as is common to man; but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it." (I Corinthians 9: 25 and 27, and 10:12-13, KJV)

I'll be praying that you have the courage and discipline to escape your fears of failure in inversions by attempting this method of "escape" in the "One Leg Headstand" variation. Remember that God is with you always, even to the end of time. (Matthew 28:20, KJV) plf