"Reluctance or Resistance"

Do you find the process of moving as distasteful as I do? Do you experience reluctance when leaving a place that you know you'll never see again because if you do go back you realize that it will never look or feel the same? No, we can't go back, as the omniscient "they" say. But we can decide if our attitude will be one of reluctance or resistance in moving forward.
It's an indisputable fact that there will be numerous changes in your body and health as it ages. Like an old home or car, things start wearing out and eventually stop working. When we experience a struggle of our will by hesitating to accept the natural changes in our lives, we set up a pattern of resistance that manifests in tension and further dis-ease. One of my favorite American poets, Robert Frost, eloquently philosophized on the concept of reluctance in the last stanza of his poem by the same name, "Reluctance":

"Ah, when to the heart of man was it ever less than a treason
To go with the drift of things, to yield with a grace to reason,
And bow and accept the end of a love or a season?"

Watching my very gracious, almost 88 year-old mother advance in years has been preparing me to "go with the drift" of the aging process and "yield with a grace" to the reason of it all, as I "bow and accept the end" of my mother's independence that foreshadows my own future. As we age, (especially if our movement has become limited) the thickest, most powerful and most resistant muscles in the body, called the iliopsoas, become like thick, tight and very resistant rubber bands that have lost their elasticity. These primary hip flexors attach to the lower spine and upper front of the pelvic basin at the top end. The lower attachment point is on a bony projection of the upper inner thigh bone (called the lesser trochanter) so when these resistant muscles contract they lift the upper thigh up toward the torso and remain contracted in all seated positions. Since we spend so much time sitting at a desk or on an airplane, driving a car, reading, etc., in order to lengthen and balance these muscles we should regularly practice backbending positions, such as this week's "Assisted Locust Pose" or Salabhasana. Backward bending postures are not considered safe for prenatal students because of the pressure across the abdomen, especially when lying on the stomach as in "Locust Pose."

• Physically---To soften the resistance in the powerful hip flexor muscles called iliopsoas, begin by moving the whole body through a series of "Salutations to the Son" described in the May 2009 blog series, OR a practice a more intense vinyasa flow from "Warrior I Pose" to "Kriya Warrior" as described in the February 2, 2010 blog. To flow into "Locust Pose" or Salabhasana inhale forward into "Plank Pose" from "Downward-Facing Dog" and then lower slowly onto the abdomen while lifting the pelvic floor and abdominal muscles and pressing the tail bone down and forward in a backward tilt of the pelvic basin. Place your toes under the heels of your feet and press the heels away from the pubic bone while inhaling to lengthen through the torso.
  
• For the "Assisted Locust Pose" it's necessary to ask a trusted partner to knee down very carefully and place their knees gently on the center of your upper back thighs while you exhale to engage your bandhas (the seals or energy locks in the pelvic floor and abdomen) and then reach both arms behind to firmly grip your partner's wrists. With a deep chest inhalation extend your spine up through the crown of the head, lifting the ribcage and entire torso off of the floor, engaging the bandhas (locks) during the exhale as your partner gently draws your arms straight back by holding onto your wrists to open the entire front body. At the end of each exhalation, relax all your muscles and allow your trustworthy partner to support and continue to open your shoulders and front body across the chest, ribs, abdomen and those very resistant hip flexors. Hold this assisted pose for several breaths and then release back onto your chest to rest on one side of your face before attempting the full "Locust Pose" that will be described in next week's blog. Then switch positions allowing your partner to practice yielding to release their hip flexors while you become the assistant for 5-6 breaths.
  
• Mentally---During this "partnering yoga" it is extremely important to bring present-minded awareness into the coordination of the breathing with the energy locks and the lifting action in the torso. Since yoga is a yoking of body, mind and breath, your mind must be listening carefully to your breath and the sensations in your body. Don't allow your partner to stretch you beyond your "edge" into pain. Focus your attention on the resistance during each lifting inhalation and release all resistance at the end of each exhalation.
• Spiritually---Resistance involves an action of the will that chooses not release and submit all opposition to a higher power or force that is stronger or greater. Resistance in physical postures (asanas) causes greater discomfort so we become reluctant to practice those positions when they may be the very ones that will provide relief for our discomfort. Once we have experienced the peace that results from yielding in the physical realm, we can then transfer that experiential knowledge to the spiritual. When practicing this assisted posture, try practicing submission while in the pose; and when assisting, practice humility by becoming subject to the leading of the one on the floor.
  

"Likewise, ye younger, submit yourselves unto the elder. Yea, all of your be subject one to another, and be clothed with humility; for God resisteth the proud, and giveth grace to the humble. Humble yourselves therefore under the mighty hand of God, that He may exalt you in due time; Casting all your care upon Him; for He careth for you." (I Peter 5: 5-7, KJV)

Put away your reluctance to try something new that just may soften your resistance. Namaste, plf

"Life Interrupted"

Plans have been made. You've used indelible ink in your calendar of events, and you've said, "It's in concrete!" Then the phone rings and your plans are suddenly changed forever!
That phone call could be announcing that you've won the lottery, so now you can quit that job you never really enjoyed anyway and pursue your real dreams! Or someday the dreaded call that every child fears may come, "Your mother had a stroke and cannot speak or swallow." Your life as you had wished, hoped and intended it to be has been interrupted. You then lay aside your "concrete" plans and rush to her side, even if it means driving the entire length of the state of California or flying across the country to get there. Or maybe the hiccup is a sudden spring storm that floods the streets making roadways impassable, or the bridge washes out. Possibly you were among the thousands of airline passengers whose plans changed suddenly because all flights were recently canceled over Europe due to volcanic ash that clouded the skies.
I had intended to post my weekly blog last Tuesday morning (May 18th), but my dear mother had a stroke, and then I caught a flu bug and was totally out of commission. Unexpected events remind us how tenuous the flimsy threads of our plans truly are in the face of a sovereign God. Even our intended daily yoga practice can be interrupted, no matter how early or late we plan to practice privately. When these hiccups occur in the midst of whatever, I have found that coming back to the mat in the humble, seated forward fold called "Star Pose" or Tarasana is an effective segue back to trusting the yoke that is easy, with a burden that is light.
This open hip pose (asana) is not only safe for prenatal, but also extremely beneficial. However, those who have hip problems or herniated discs should always proceed with extra caution when moving into seated forward folds.

• Physically---After praying and/or meditating, you may transition into "Star Pose" easily from any other open hip, seated posture (such as "Easy Pose" from May 4th or "Adept's Pose" from October 26, 2009). If you're aware that you have tight hips, begin by sitting on a firm pillow or stacked blankets to raise your hips above the knees. While slowly raising both arms upward, take in a long and thorough inhalation to extend through the crown of the head and ground down into the sit bones at the base of the hips. By the time you've drawn all the air (prana) into your lungs at the top of that inhalation, begin to lift the pelvic floor muscles and the abdominals during the long and slow exhalation while bringing the soles of the feet together and sliding them gradually away from the hips. Firmly lift the "Root Locks" at the top of each inhalation before exhaling to bend forward, hinging at the hips only, not the waist.
  
• Eventually, some of you will be able to clasp the toes with your fingers and rest your bended elbows on the inside of the calves to form a star shape with your body. (The feet and tail bone form two points, the knees form two more points, and the elbows form the final two points, achieved in that order.) Never force your body forward by rounding excessively in the lower back and thereby compromising the natural concave curve in this vulnerable region. If after 8-10 breaths your "edge" (Remember, it's the place before pain!) prevents the hands from comfortably clasping the toes and the bended arms won't rest comfortably on the legs, please honor your body's limitations by using a large pillow or bolster as a prop on which you can rest the weight of your head and torso.
• Mentally---The mind is kept very focused by coordinating the lifting of the bandhas (locks) at the top of each inhalation and throughout the exhalations, and then the releasing of these core muscles at the end of each exhalation as the knees lower and the hip joints soften. As always, if the mind wanders away from the body sensations of tightening and releasing, just bring the thoughts back to each breath without annoyance or frustration. Be patient with your practice and it will come....
• Spiritually---While folding forward in the submission of "Star Pose" I choose to practice the acceptance what I cannot change. I practice simply letting go to trust the sovereign God of the universe. When plans change because of circumstances that are completely and fully beyond my control, it helps me to remember who is in control---of the winds, the rains, the earthquakes and volcanic eruptions, the heavens and the earth, of every breath I take and every beat of my heart. He put the stars in place; He knew me before I was in my mother's womb; He knows the number of hairs on my head; my time is in His hands; He loves me enough to die for me. I will trust in Him! Practice relinquishing to the maker of stars....plf
  

"When I consider Thy heavens, the work of Thy fingers, the moon and the stars, which thou hast ordained; What is man, that Thou are mindful of him? and the son of man, that Thou visitest him? For Thou has made him a little lower than the angels, and hast crowned him with glory and honour."
(Psalm 8: 3-5, KJV)

"Timing is Everything"

According to the poker song made famous by recording artist Kenny Rogers, "You've got to know when to hold 'em, know when to fold 'em...." This is especially true of knowing when to engage the powerful energy locks in the lower body and when to release them. This week's lock or seal is called the "Root Lock." By now you may be asking yourself, "What and where are these energy locks?" If you don't know what or where they are, you may already be experiencing urinary incontinence, lower back pain, prostrate problems, or even painful intercourse. Obstetrics and Gynecology reports several studies that reveal over 50 percent of all women will experience incontinence, regardless of whether or not they have given birth. However, pelvic floor dysfunction is not restricted to women only, and Kegel squeezes only address part of the problem of control, often omitting the ability to relax and release. Some people are just uptight all the time.
This week's blog will target the indispensable area of the body that is known in yoga classes as the mula bandha or "Root Lock", which is located at the very base or foundation of the torso as a support for the abdominal organs. Although there are a series of sixteen different muscles that make up the pelvic floor, it's most effective to picture them as a hammock connected to four bones in the lower torso---the pubic bone in the front, the tail bone in the back, and then each of the "sit bones" at the base of the hips. This hammock of muscles can be controlled most effectively as one unit to either simultaneously relax, or to lift and engage together.
Many people prefer not to think about the pelvic floor muscles, considering them as taboo to talk about except in the most intimate environment, but if you've ever attended a yoga class you probably realize that body talk often becomes quite intimate by necessity. Awareness of all parts of the body is essential in order to move safely into and to hold many poses (asanas), especially those challenging postures that require strength and balance. In real-life scenarios off the mat it's also crucial to know how to engage the pelvic floor muscles during a sneeze, extended laughter, a rigorous tennis match, or even rising up from a chair or lifting something heavy like a small child.

• Physically---Since the pelvic floor muscles are directly involved with efficient "belly breathing" the best way for beginning students to become more aware of this area of the body is to sit in a comfortable position, such as the "Easy Pose" (Sukhasana) described in last week's blog, OR the seated "Adept's Pose" from the October 26, 2009 blog. This awareness exercise may also be practiced while sitting in a car, at a desk, or even standing and cueing in a line.
  
• Begin your pranayama (breath control) by placing the palm of one hand on the lower abdomen and the other resting lightly on the lower ribs just above the navel. Sit quietly to observe the breath for several minutes. Notice how your lower hand is gently pressed outward as the diaphragm drops into the lower abdomen to draw the breath inward. The diaphragm is a dome-shaped band of muscle separating the lower abdomen from the upper region, and is directly involved with each cycle of breath. Feel the slight lowering and relaxing of the pelvic floor muscles as they move in concert with the diaphragm, both lowering together. Then the upper hand begins to move out and up as the inhalation continues and the lungs expand three-dimensionally. At the top of the inhalation, begin to sense the natural lifting of the diaphragm to compress the lungs. Hopefully you'll also notice the slight lifting of the pelvic floor muscles all the way through the exhalation. At the end or bottom of each breath, there is again a lowering and releasing of the diaphragm and pelvic floor in order to prepare for the next incoming breath. The "folding" or releasing of the pelvic floor then blends seamlessly into the "holding" action, which is crucial for pelvic floor control.
  
• Once you've become aware of the lowering and releasing action at the beginning of each inhalation, and the lifting and engaging during the exhalations, begin to accentuate these actions, consciously exaggerating them for increased awareness. When you emphasize the lifting action in the pelvic floor you are engaging your mula bandha or "Root Lock" and providing more foundational support for your torso. This pelvic floor foundation is especially valuable during forward bends, standing poses and strenuous arm balances such as the "Pendulum Pose" called Lolasana, which will be described in next week's blog.
  
• Continue to practice increasing your awareness of the engaging and releasing of these muscles until you can perform this internal action in conjunction with the breath and the movement of both arms. Coordination of internal and external action is challenging because the arms are lifting upward as the diaphragm and pelvic floor are releasing downward to draw the breath inward. Then as the arms are lowering during exhalation, the diaphragm and pelvic floor are lifting upward. Practice engaging these "belly breaths" with slow and sweeping arm movements for at least ten repetitions before lying down to relax at least five minutes in "Corpse Pose" (January 24, 2009 blog).
• Mentally---At first you will find that keeping the body connected to the breath is a definite mental challenge. It takes great concentration during your practice until the actions become so linked together that they eventually occur without forced focused attention. In other words, the awareness of the breath and the bandhas (energy locks) functioning in sync becomes natural. Although your yoga mat is a great place to begin to practice this coordination, you can gain control over your pelvic floor by bringing your focus and acute awareness of this area during other activities, such as sexual or sporting activities. When the mind wanders outside of the body, as it usually does when attempting to keep all the parts yoked together, simply come back to the breath without irritation. Then attempt to re-sync the rise and the fall of the breath with the release and engagement of the pelvic floor muscles.
• Spiritually---God often uses awareness of the physical body to teach us the functions in the spiritual realms, such as when the apostle Paul compares the functions of the church body to the parts of the human body. He explains how all parts are necessary and interdependent---just as the pelvic floor and the breath function together to bring in and "lock" the energy of life (prana) within the body. Bring a spiritual dimension to your practice of mula bandha by remembering how all parts of you are necessary and inter-connected as you regularly practice holding and releasing your "Root Lock." Urinary incontinence will become a thing of the past as you become more in awe of your Creator's "intelligent design." Also remember the adage, "Use it or lose it!"
  

"But now are they many members, yet but one body. And the eye cannot say unto the hand, I have no need of thee; nor again the head to the feet, I have no need of you. Nay, much more those members of the body, which seem to be more feeble, are necessary; and those members of the body which we think to be less honourable, upon these we bestow more abundant honour; and our uncomely parts have more abundant comeliness; ...And whether one member suffer, all the members suffer with it; or one member be honoured, all the members rejoice with it." (I Corinthians 12: 20-26, KJV)

May you experience greater rejoicing in all of the activities of your life! Namaste, plf

"Secondhand Yoga"

Have you ever read a well-written book that uses vivid language to describe a far-away setting and felt as if you've actually been there? Or maybe a friend has visited an exotic location where you've always wanted to vacation, so you pour over their photographs and listen attentively to the glowing details of their adventures. But have you actually been on vacation? Participating in life vicariously through shared experiences with someone else's eyes, ears, etc. has some value and limited benefits. Yet it is still secondhand. If you read a book about prayer and meditation but don't set aside time to pray and meditate yourself, are you really reaping the benefits of prayer and meditation? Are you nurturing your own spiritual needs or is it like "virtual reality?"
We may think that we're too busy to take a vacation or spend time yoking with God by practicing yoga, so we read a book, or attend church or a yoga class once a week and hope to learn from the experiences of the writer, speaker or teacher. If that's your approach to your spiritual life (prayer and meditation) your yoking (yoga) experiences are secondhand and definitely not firsthand. How can you be satisfied to yoke your body, mind and spirit with God vicariously hoping that some of the peace and joy will rub off on you? Since you cannot benefit from someone eating on your behalf, it should be clear that you cannot nurture your soul with secondhand yoga in a once-a-week class or church attendance. There are just some things that no one can do for you!
When you read the title of this week's blog did you immediately think, "Oh, 'Easy Pose', finally here's a position that I can enjoy." I'd like to challenge you to practice sitting still and comfortably in this pose called Sukhasana long enough---a significant amount of time would be more than fifteen minutes---in order to experience firsthand the peace and joy and wisdom that is available to you personally in the presence of God alone.

• Physically---Most importantly, select a time and place where you will not be disturbed by outside noises. You may choose pleasant sounds such as soft music or the sounds of nature that will help you to become conscious of the Creator of every good and perfect thing. That includes lovely musical compositions as well as a chirping chorus of birds or gentle ocean waves. Begin by praying on your knees in "Child's Pose" (January 10, 2009 blog) to start the yoking process with eyes closed lightly to any visual distractions. Focus on the flow of each breath as it enters and exits through the nose only---cool on the entry, warm and moist as it exits. Try to express genuine gratitude for this gift of life before moving in slow motion into the easy, seated posture with no furniture to separate your body from the earth.
• When you feel relaxed and ready physically, inhale the arms and torso slightly forward, crossing the feet at the ankles, and then roll back onto the sit bones at the base of the hips into the "Easy Pose" called Sukhasana. Sit tall with the knees bent (flexed) and the hips open and rotating externally away from center so that the feet can be crossed loosely at the ankles. Avoid pressure that will cut off circulation to the feet. If the knees are higher than the hips, this indicates tightness in the hip rotators and will cause the pelvic basin to tip backward, undoing the natural curves of the spine. This knees-higher-than-hips position will make the physical body tire more easily because the muscles must then work against gravity to support the head and torso, rather than utilizing the curved spinal structure to align and sink into the sit bones at the base of the hips. At first, it may be necessary to place a cushion, blanket or padded block under the sit bones to maintain the natural curves of the spine with a slightly forward (not backward) tilt of the pelvic basin. For some people, especially the elderly who are not physically active, no amount of support will make this pose seem easy or comfortable, so it may be best to sit on a chair. Inhale deeply and three-dimensionally into all parts of each lung while grounding down into the sit bones and extending upward through the spine into the crown of the head. Exhale to release the hands on the inner knees, palms facing upward with the fingers slightly curled, even into jnana mudra, which is a gesture that symbolizes union with the Creator as each thumb lightly touches the pad of the index finger. Remain in this position for 5-10 minutes with the head aligned directly between the shoulders and balanced over the spine, the chin lowered toward the lifted and expanded chest. When necessary, inhale the arms directly above the head while straightening both legs into "Staff Pose" (Dandasana described in the June 22, 2009 blog)) with flexed feet. Then exhale back into the "Easy Pose" with the opposite ankle in front for 5-10 more minutes of prayer and meditation. Before heading out into the world, take at least 5 more minutes to relax in "Corpse Pose" (January 24, 2009 blog). Scan your physical body from head to toe for any discomfort or tightness that can be released with each long and sighing exhalation.
• Mentally---Once the physical alignment of "Easy Pose" has been achieved there will be a sensation of freedom and physical ease in the pose. Don't take my word for it! Get into "Easy Pose" as described above and experience it for yourself, firsthand! Once the body is comfortable and at ease in the physical posture (asana) then the mind will eventually be freed to focus on higher processes (limbs of yoga) such as pranayama (controlled breathing), and pratyahara (withdrawal of the senses). When the mind wanders out of the present moment, rather than becoming annoyed with yourself, simply return the thoughts to each breath. If you continue to return to the same issues in the past or future, simply make a mental note to deal with this after your time with the Lord. He may just provide a wise answer....
  
• Spiritually---The final three limbs or components of the yoking process in meditation practices are the most advanced spiritually because they require total submission of the will and dedication to the object of one's affection---for a Christian that would be dedication to Jesus Christ. In dharana (complete absorption with a still mind) all faculties are restrained and offered to the Lord for His use and service. The final two states of meditation, dhyana (being transformed into the likeness of the object of affection), and samadhi (departing from the material world and merging with God where there is no duality between the knower and the known) are rarely sought because of the tremendous sacrifices involved, especially of time and energy.
  
• Spending time alone with God to pray and meditate on the object of your affection is a very personal experience that is pleasing to both entities being yoked together. This can only be experienced firsthand, so try it for yourself!

"I will sing unto the Lord as long as I live; I will sing praise to my God while I have my being. My meditation of Him shall be sweet; I will be glad in the Lord." (Psalm 104: 33-34, KJV)

"The Balance Game"

To engage in the "balance game" of life there is an ongoing interplay between labor and leisure. As I try to balance the activities of my life the old adage comes to mind, "All work and no play makes Jack a dull boy." Work interspersed with brief breaks is the pause that refreshes---body, mind and spirit. Yet a life consisting of all leisure and sport may feel self-indulgent and lacking in purpose. The trick is knowing where and when to buckle down, and when to let go and just play.
Sometimes I approach my yoga practice with a playful attitude, with no specific intent to accomplish anything. I simply choose to be in a pose rather than work on the pose. Give this week's pose called "Revolved Half Moon Pose" or Parivrtta Arda Chandrasana a fresh approach by adopting an attitude of playfulness. Since this is a balancing, standing and twisting pose do not attempt this if you are pregnant.

• Physically---In order to honor your body, prepare for "Revolved Half Moon Pose" by warming up with "Salutations to the Son" and then practicing any standing twist, such as "Revolved Triangle Pose" described in the March 30th blog, or "Revolved Side Angle Pose" described on April 6th. To relieve some of the work of these challenging postures, try practicing next to a wall or the length of a bed for support. From either of these standing twists to the right side, inhale to engage the pelvic floor and abdominal muscles in order to support the torso, while moving the left hand about 12-18 inches from the right foot as the left leg is lifted up and extended actively away from the left hip during the exhalation. Then inhale the right arm straight up from the right shoulder while lengthening to extend through the spine. Keep gazing at the right hand (hastagrai drishti) until you feel stable enough and grounded on the right foot to slowly shift the gaze up over the right shoulder to the right thumb (angusta ma dyai drishti).
  
• Remain in this balanced, standing twist for 3-5 smooth breaths before switching to the left side for the same number of breaths. Complete your playful practice by relaxing in "Child's Pose" or "Corpse Pose" for at least five minutes.
  
• Mentally---When lunging the right foot forward between the hands, position yourself next to your support, but without actually leaning heavily onto it. Approach this challenging pose with an attitude of playfulness. Relax your mind to experience the confidence that your support will help you to balance on one foot and one hand without fear of tipping over. Open your chest three-dimensionally to enjoy the freedom of breathing and balancing with the aid of a physical support. Simply be in the pose and breathe! Quiet your mind.
  
• Spiritually---When we are grounded and balancing on one foot while extending upward with one hand, I'm reminded of the play between heaven and earth. Life often seems like a game of balance between the two worlds in which we can be so heavenly-minded that we're no earthly good, or so earthly-minded that we're no heavenly good. In the wisdom of King Solomon:

"Better is an handful with quietness, than both the hands full with travail and vexation of spirit."
(The Book of Solomon 4: 6, KJV)

"Preparation"

The "Girl Scouts of America" embrace the motto "always be prepared," which lays the ground work for acceptance in almost every situation. The farmer plows and prepares the field for planting to yield a better crop. The future bride books a venue for her wedding day and then plans every minutiae during the engagement in order to realize her dream wedding while the groom gets ready emotionally for the lifetime commitment. Nine months of pregnancy provides time for new parents to accumulate the car seats, cribs and tiny clothing along their journey toward responsibility.
It's those abrupt and unexpected incidents like earthquakes and car accidents that really rock our world. Yes, all "control freaks" want to be well prepared by making plans and getting ready. Yet there will always be surprises to challenge us by removing the comfort of predictability. Occasionally when I'm teaching a yoga class, my faithful students will anticipate the next pose by realizing how the previous poses have been preparing the muscles and joints for the next position. While this anticipation may indicate familiarity with the physical purposes of each pose, it also reveals a lack of mindfulness in the present pose. The problem lies during those brief seconds of second-guessing when the mind is not focused on the rhythm of the breath and the body sensations in the present moment. The mind is temporarily out of the body and into a future moment.
If the readers of this blog have been guessing where the revolved standing twists ("Revolved Triangle" and "Revolved Side Angle Pose") of the previous two weeks might lead, this week will help to prepare for that final twisting position, which will be targeted in my blog the last week of April. Another option for those familiar with the intermediate balancing twist called "Revolved Half Moon Pose" would be to practice that pose next week while I'm taking a brief break from blogging. No surprises here---since I won't be writing again until April 27th, you may choose to check out websites like www.yogajournal.com for instructions on "Revolved Half Moon Pose."
This week we'll be preparing the body locks or bandhas in order to provide stability in the one-legged balancing posture called "Warrior III Pose" or Virabhadrasana III, which was also described in the February 9th blog. Preparation implies planning and patience, so let's build a strong foundation for our one-legged balancing postures.

• Physically---From last week's "Revolved Side Angle Pose" with the right leg forward and bent at 90 degrees, exhale while slowly lowering the right arm down to the floor or onto a block that is placed about 12 to 18 inches in front of the right edge of that foot. While inhaling and pushing off the ball of the back foot, lift the back leg up until it's parallel to the floor. At the top of the inhalation draw up the pelvic floor and abdominal muscles (called the mula bandha and the uddiyana bandha) while engaging the muscles of both legs, and move the left hand to the floor or a block aligned just under the left shoulder. During a long, sighing exhalation bring both hands from the floor and place them together at the heart center in the prayer position called anjali mudra.
  
• During 2-3 breaths with the locks or bandhas engaged, actively extend the back left foot away from the crown of the head in opposing forces. Consciously center the hips squarely over all four corners of the standing foot. Once this transitional phase of ""Warrior III Pose" becomes stable, inhale both "prayer hands" forward, directly out of the shoulders and gaze at the thumbs for angusta ma dyai drishti. Remain in this intermediate standing balance posture called "Warrior III Pose" (Virabhadrasana III) with spinal extension and a level pelvis for 5-6 deep and victorious ujjayi breaths. If the hamstrings of the standing leg are tight, a slight bend in that knee is better than rotating the pelvic basin away from a level position.
  
• To switch to "Warrior III Pose" with the left leg forward, exhale both hands softly to the floor (or blocks) as well as the back extended leg. Then step the front foot back into "Downward-facing Dog" before lungeing the left foot forward. Prepare for this balancing pose on the left side by flowing through Parsvottanasana, Parivrtta Trikonasana, and Parivrtta Parsvakonasana from the last three weeks of blogs. After practicing "Warrior III " on both sides for an equal number of breaths, on an exhalation release back to "Down Dog" (May 4, 2009 blog) and then "Child's Pose" (January 10, 2009 blog) before continuing on, or spending at least 5 minutes in "Corpse Pose" (January 24, 2009 blog.)
• Mentally---Notice how the overall volume of the breath is reduced when the locks (bandhas) are engaged to support the torso. While balancing on one leg in "Warrior III Pose" focus the attention on extending through the spine while expanding the ribs three-dimensionally for deep ujjayi breaths since the abdominals remain lifted and will impede "belly breathing."
• Spiritually---While the arms are extended straight out from the shoulders, the hands may be changed into uttarobi mudra by interlacing the last three fingers of each hand and pointing the index fingers forward like a sword. This hand gesture is symbolic of the "Sword of the Spirit" that arms us and prepares us to win our battles with the enemy through the enlightenment of the Holy Spirit when we read God's Word in The Holy Bible. (Read about the "whole armour of God" in Paul's letter to the Church in Ephesus---Ephesians 6: 11-17, KJV.) With this hand gesture we are literally pointing toward a source of strength and wisdom beyond our own in a strong pose that can prepare us for any pending battle that we may foresee. Be encouraged by the words of Jesus that encourage us to believe our God has "prepared a place for us...." so that we don't have to fear death. May you believe the Easter Resurrection of Christ! plf
  

"Let not your heart be troubled; ye believe in God, believe also in me. In my Father's house are many mansions; if it were not so, I would have told you. I go to prepare a place for you. And if I go and prepare a place for you, I will come again, and receive you unto myself; that where I am, there ye may be also." ( John 14: 1-3, KJV)

"The Art of Imperfection"

Striving for perfection is an ongoing and elusive journey that, for me, ends with forgiveness at the cross of Calvary. I'm learning to appreciate "the art of imperfection" as I attempt to practice loving-kindness (called metta in Sanskrit) and forgiveness, especially toward myself. Just because God can forgive all of my failures and imperfections doesn't mean that I can do the same quite so easily (although the price for my forgiveness was hardly easy!) I'm also beginning to realize that before I can forgive others and discern them through God's eyes, I must learn to forgive myself by seeing myself as forgiven. This forgiveness is only experienced when I am yoked to Jesus Christ. It's then that I remember how God regards my debt as "paid in full" and envisions the end product of what I will become. Perfection will never be achieved in this lifetime, but we can experience peace with our imperfections because at least we're moving toward that end.
Appreciation of "the art of imperfection" occurs in conjunction with the acceptance of flaws, but it's acceptance without complacency. When this principle is applied to the practice of physical yoga positions we can accept where we are in the journey toward a pose without trying to achieve immediate perfection by forcing the body before it's ready to submit. Although we recognize that we'll never achieve perfection or total consecration (implicit obedience and yielding) in this life, this awareness does not excuse us from working toward perfection. Remember the old adages, "Shoot for the stars and you just might reach the moon;" and "Practice makes perfect."
This week's targeted pose (asana), "Revolved Side Angle Pose" or Parivrtta Parsvakonasana, in its most intense form, leads to a bound (baddha) version that is considered to be an advanced standing twist. Warnings: Never force your body into a pose. Twisting postures are not safe for prenatal students!

• Physically---To honor your body as a "sacred garment" do not attempt this advanced and very powerful standing twist before adequate time to warm the muscles and joints with several rounds of "Salutations to the Son" (Yes, the same Son who covered all of our imperfections!) After 3-5 complete "Salutations" transition by inhaling and lunging the right foot forward from "Downward-facing Dog Pose" with the right foot landing just inside the right hand. Continue to prepare for this twist by 2-3 rounds of the March 23rd flow from Parsvottanasana to "Revolved Triangle" (Parivrtta Trikonasana). Remain in "Revolved Triangle Pose" for 2-3 deep and slow breaths, while inhaling to extend the upper arm (the right arm on the right side) upward as the spine extends and rotates along a head-to-tail axis. With each inhalation, experience the deepening of the spinal rotation as it revolves to the right, beginning just above the sacrum.
  
• Then exhale to lower the gaze from the right thumb back downward to the right big toe as the right knee bends at a right angle and the right thigh lowers until it's parallel to the floor. This transitions the front leg from the isosceles triangle position ("Revolved Triangle Pose") to this week's right angle position called "Revolved Side Angle." On the next inhalation draw up the pelvic floor and abdominal muscles to support the lumbar spine and then exhale the left hand off the floor and to the right side of the right ankle and lower it to a block or the floor. Bring awareness to the hips as the right hip remains squarely aligned over the front extended right thigh. Inhale the upper extended right arm straight out from the right shoulder as the gaze shifts upward to the extended thumb. Then exhale to lower the fully extended arm over the right ear with the thumb pointing upward (for external rotation in the upper right shoulder) as the gaze follows the movement of the upper thumb (angusta ma dyai drishti).
  
• Remain in this powerful standing twist for 3-5 smooth breaths before exhaling the upper arm down to the mat in the lunge position or back to "Downward-facing Dog" for another vinyasa. (This breath synchronized flow from "Down Dog" forward to "Plank Pose" on the inhale and exhaling into Chaturanga Dandasana is described in last year's May 4th blog as the middle portion of the "Salutations to the Son.") Another option is to inhale while looking straight forward from the lunge and press off of the back foot to bring it forward, and then exhale the right foot back into a lunge with the hips aligned squarely over the front left leg for Parsvottanasana on the left side. Continue to prepare and open the left side by flowing from the intense Parsvottanasana stretch to "Revolved Triangle" and back before exhaling the gaze down and the left knee forward over the left ankle for "Revolved Side Angle Pose" on the left. Remain in this powerful standing twist to the left for 3-5 smooth breaths before exhaling to rest in "Child's Pose" for several breaths before continuing the practice, OR move into "Corpse Pose" for at least 5 minutes to restore and meditate.
• Mentally---While remaining in "Revolved Side Angle Pose" for 3-5 smooth breaths on each side, bring your attention and awareness to the spinal extension straight up and away from the stable position of the sacroiliac joints (the ligaments alongside of the sacrum, which is the triangular-shaped bone located at the bottom of the lumbar back, just above the tail bone) because the lumbar spine is mostly incapable of rotation around an axis. Although the hamstrings are not stretched as intensely as they were in last week's "Revolved Triangle Pose," there is much more compression on the abdominal organs, first on the right side where the ascending large colon is located, and then the descending large colon. Thus, the "Revolved Side Angle Pose" helps to remove waste matter from the colon through stimulation without strain as circulation of all body fluids is increased.
• Spiritually---If we don't practice the physical yoga postures (asanas) with the intent of perfection, we'll never begin to approach an appreciation of "the art of imperfection." By surrendering an emotional response to our imperfectly held postures we can enjoy the forgiveness journey without judgment. We learn to practice forgiveness for our weakness when we allow our Creator to be the only righteous judge. Although the most perfectly aligned "Revolved Side Angle Pose" may physically stimulate the removal of bodily waste matter, it's Jesus who "has our back" in the removal of spiritually toxic wastes. In other words, Jesus has us covered---in all ways! It's Jesus who paid for all of our imperfections as He overcame even the law of death! To Him be the glory as we celebrated on Easter Sunday that "He is risen; He is risen indeed!"
  

"To the praise of the glory of His grace, wherein He hath made us accepted in the beloved. In whom we have redemption through His blood, the forgiveness of sins, according to the riches of His grace...." (Ephesians 1:6-7, KJV)

May you practice forgiveness of yourself, as well all others who need forgiveness, because God has our backs! When Jesus said His last words on the cross, "It is finished!" He meant that He has finished the job! It's over; so all we have to do is trust and believe! plf