"Adding or Subtracting"

As with most things in life, we have the freedom to choose the intensity of the circumstances by adding or subtracting something. The same is true for most yoga positions. The pressure on the internal abdominal organs in last week's posture ("Side Plow Pose" or Parsva Halasana) may be increased or decreased by lowering or raising the knees. But how do we know when we should add or subtract pressure? Where do learn or receive a voice of instruction in order to prevent injury? Who can we trust to listen to and to follow?
Wise yoga students attend classes with an experienced and certified yoga instructor to learn the mechanics of the physical postures (asanas) and appropriate breathing techniques (pranayama), gaze points (drishtis), etc., but we must all listen to that God-installed, inner voice of intelligence when it comes to deepening postures and pressure. Yoga positions should never create shooting pain if the student is practicing with present-minded awareness! A general rule of thumb that I follow for my sciatica back pain tells me that if it feels like a good massage of the problem area, then it is probably helping. God attached our nerves to our brain for a reason---if the message is pain, back off on the pressure! So this week as we deepen the "Side Plow Pose" into a slightly twisted version of "Embryo-in-the-Womb Pose" called "Revolved Embryo Pose" (Parivrtta Karnapidasana) pay attention to what your body and your inner guru is telling you! If you are pregnant please do not attempt any inverted or twisted positions!

• Physically---After preparing your body by practicing "Plow Pose," "Embryo-in-the-Womb Pose" and then "Side Plow Pose" for 3-5 breaths each, you may then choose to add abdominal pressure on the right lobe of the liver by lowering the knees to the floor above the head, but on one side at a time. Move slowly with awareness into "Side Plow Pose" first on the side of the left ear by engaging the energy locks in the pelvic floor and abdominals (bandhas). Then exhale as you firmly ground the back of the head and both sets of toes into the floor above and to the left side of the head in order to keep the hips lifted and the cervical (neck) curve intact. Remain in "Side Plow" on the left for 2-3 smooth and closely monitored breaths before releasing both knees toward the floor very slowly and mindfully into "Revolved Embryo Pose" (Parivrtta Karnapidasana). Pressure may be added or subtracted as the knees are lowered toward the floor to increase the squeezing action on the right side of the abdomen. Or if necessary, pressure may be released as the knees are raised slightly off of the floor. Occasionally I will manually deepen this "squeeze and soak" pressure by crossing my right arm behind my knees (when on the left side) to gently press them lower toward the floor and into my left ear.
  
• Remain here for 3-5 smooth breaths, or as long as your body is breathing comfortably and freely. Then with the bandhas engaged to support the body weight, slowly "walk" both feet, one-at-a-time, to the right side of your head and proceed cautiously into "Revolved Embryo" on the right side for the same number of breaths to squeeze the smaller left lobe of the liver. Never rush out of these inverted positions, but slowly exhale the spine back onto the mat from the neck down to the tail bone, and one vertebra at a time with both legs as straight and engaged as possible to prevent "dead weight" on the spine. Rest in "Corpse Pose" for at least five minutes before gradually rolling onto the right side in a fetal position.
  
• Mentally---Again, and as always, listen to your inner guru that was wisely placed there by your Creator before you were born. Shift your gaze from the outward navel inwardly to focus on the pressure being applied by the thighs alternately on each side of the abdomen. Never force your body into any position before it is ready, so move slowly and mindfully, staying present and aware of the quality of each breath. Let your body and your mind instruct you.
  
• Spiritually---Our Creator has equipped us with all that we need to maintain a healthy and well-balanced body and mind, IF we simply yoke to that inner voice of intelligence that connects us to a source of wisdom beyond our own. Add and subtract as needed. Spend time alone listening!

"Hear counsel, and receive instruction, that thou mayest be wise in thy latter end."
(Proverbs 19: 20, KJV)

"Internal House Cleaning"

Personal hygiene requires several different cleansing processes, but one that's rarely considered is the internal organ cleansing that many yoga postures (asanas) provide. The natural movement of everyday activities may be vigorous enough to increase the circulation of body fluids, but not quite with the intensity of yoga poses that target specific internal organs of the body, However, cleaning out the heart and mind from toxic thoughts and feelings, that's a job that only Jesus can handle!
This week's asana, called "Side Plow Pose" or Parsva Halasana, is designed to follow last week's inversion ("Plow Pose") and will intensify the compression of the abdominal organs, and especially the liver and intestinal tract. The liver is a vital and very heavy organ (about 3 1/2 pounds) that lies just under the cover of the lower ribs on the right side of the body with the smaller left lobe continuing under the left ribs. In addition to its many metabolic functions (glucose to glycogen, etc.) in the body, the liver removes and destroys any toxic substances that may be ingested with food and water.
An occasional healthy habit to detox the liver and kidneys is a short, three-day liquid fast, drinking only water and juices. (If any "followers" are interested, I'd be happy to share my experiences with three-day liquid fasts in a future blog.) Another effective detox method is to "squeeze and then soak" the vital organs with freshly oxygenated blood by practicing this week's targeted yoga position. Because of the intense compression in the abdominal region "Side Plow Pose" is NOT safe for prenatal students!

• Physically---Always warm the muscles and joints with a previously described vinyasa flow (breath-synchronized movement) that lengthens the spine (such as the June 22, 2009 Dandasana to Pashimottanasa described July 20, 2009) before practicing last week's position, "Embryo-in-the-Womb Pose," also called Karnapidasana. Then inhale to firmly ground down into the shoulders and toes (which are now above and behind the head) while lifting the hips straight over the shoulders and straightening both legs back into "Plow Pose." With the palms of both hands placed on the back of the ribs for support, exhale to engage the pelvic floor and abdominals before slowly and deliberately walking one foot at a time to the left side of the head. Extend the legs straight by pressing into the toes and hugging the muscles into the leg bones, engaging the hip, knee and ankle joints. To prevent neck injury, it is vital to maintain the natural curve in the cervical spine (not flattening the neck into the floor) and to maintain the gaze (drishti) at the navel (called nabi chakra). Feel the intense compression (but not pain!) across the right side of the abdomen as you breathe slow and deep chest breaths. Remain in this "Side Plow Pose" called Parsva Halasana for as long as comfortable, or at least 3-5 breaths, before switching to the right side by walking one straight leg at a time to the right side of the head, keeping the hips aligned directly over the shoulders.
  
• Mentally---As always, it is very important to occupy the mind in the present moment by being fully aware of the quality of each smooth and deep breath, as well as all body sensations as they occur. Feel the compression in the lower abdominal region, one side at a time, and experience a lengthening action in the back of the spine as the hips are lifted to remain above the shoulders. When the position to the left side is released back to center on an inhalation, experience the soaking action in the left as the legs then move to the right side during the exhalation. Focus your attention inward to your center, your nabi chakra.
  
• Spiritually---When waste matter is allowed to accumulate anywhere, toxins form and ultimately result in disease, This is especially true, not only on the physical plane, but also spiritually. Negative thoughts and emotions create a toxic environment for existence and therefore need to be purged regularly. While holding the physically cleansing posture called "Side Plow Pose", remember who is capable of cleansing us from all of our sins. Confess and then take holy communion regularly to symbolize this cleansing from all sin that is offered to all who believe!
  

"But if we walk in the light, as He is in the light, we have fellowship one with another, and the blood of Jesus Christ His Son cleanseth us from all sin." I John 1:7, KJV)

"If we confess our sins, He is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness." I John 1:9, KJV)

May your practice of awareness lead to confession and forgiveness. plf

"Child-like Joy"

Have you ever watched children at play? Young children running, giggling, shouting and even screeching with delight illustrate real and unrestrained "child-like joy." This is a joy worth rekindling.
Sometimes it's difficult for adults to let go of the inhibitions of the ego and self image long enough to experience the kind of joy that can be seen in children's playgrounds around the world. This week I challenge you to experience the joy of a child during your yoga practice. Remember when we used to roll around on the floor using our bodies to entertain us, flipping our feet over our heads just because we could. Now that we're older we may need to prepare those creaky muscles and joints before moving into this week's targeted pose called "Embryo-in-the-Womb Pose" or Karnapidasana.
Please do not attempt this inverted position if you are pregnant or experiencing diarrhea!

• Physically---After a few warm-up rounds of "Salutations to the Son" (See the May 2009 blogs.) spend time relaxing the hips and back body in several poses that are designed to stretch the back of the legs (See July 20, 2009 preparations.)
• "Embryo-in-the-Womb Pose" or Karnapidasana can be safely practiced if the above poses are performed FIRST. From a "Seated Forward Fold" called Pachimottanasana, return to the upright "Staff Pose" or Dandasana by drawing in a deep breath (through the nose only) and then lift the internal locks (pelvic floor and abdominal muscles) to provide support for the spine. It may be helpful to place a folded blanket on the floor behind you so that as you roll backward the top of the shoulders will align with the upper edge of the blanket. During the long exhalation press both palms into the floor beside the hips and roll slowly onto the upper back with the straight legs perpendicular and extending directly above the hips. Remain in this transitional position for 2-3 smooth breaths before drawing in the pelvic floor and abdominals during an exhalation, pressing the arms into the floor and then lifting the hips up and over the shoulders with the straight legs extending over and beyond the head into "Plow Pose" or Halasana (See the October 5th, 2009 blog.) Remain in "Plow Pose" with the toes grounding into the floor (or a block or a chair) and the hands pressing into the lower back to help lift the hips upward for 3-5 smooth breaths. Then slowly exhale the knees down to the floor outside of the ears and squeeze them inward as you close your eyes to gaze inwardly.*
• If there is no fullness or pressure felt on the head, and if the breath remains calm, inhale and release the arms overhead and untuck the toes to fully rest the knees and arms on the floor for a more intense compression in the abdomen and a deeper stretch of the spine. If the breath is still smooth and relaxed the arms may be folded behind the knees with the hands cupping the elbows. Only remain in "Embryo-in-the-Womb Pose" (sometimes referred to as "Knee-to-Ear Pose") for as long as the breathing is comfortable, steady, and even, which may be for only 30 seconds or 5 breaths. The curve at the back of the neck remains intact and concave, never flattened!
  
• Exit the pose very carefully as soon as there is any physical discomfort in the body or breath, by straightening the legs back into "Plow Pose" and then slowly rolling down into "Corpse Pose" one vertebra at a time. Relax in this restorativel position for at least 5 minutes!
• Mentally---Once the body has reached your most intense version, in other words your "edge", of "Embryo-in-the-Womb" or Karnapidasana, it is advisable to close the eyes and turn your gaze (drishti) inward (pratyhara) to become immensely aware of the quality of each breath. Pay close attention to the child-like joy that you may experience as you relax in this practice.
• Spiritually---This embryonic position has brought me great joy and I think it's because I enjoy thinking of all the physical benefits (increased circulation in the trunk, heart, legs, and abdominal organs) AND the spiritual process of focusing on the Lord's very real presence "...in whom is all my delight." Before you practice this week's "Embryo-in-the-Womb Pose" read all of David's Psalm 16 to experience "the fullness of joy."
  

"Thou wilt show my the path of life; in Thy presence is fullness of joy; at Thy right hand there are pleasures for evermore." (Psalm 16:11, KJV)

Enjoy being a child again! Namaste, plf

"Celebrating Relationships"

My husband and I just celebrated our 42nd wedding anniversary on July 13th by traveling to a well-known spa and golf course. (This explains why I wasn't teaching my yoga classes this week and why I'm posting my weekly blog a few days later than usual!)
On the drive home I began to think about what qualities have made our relationship successful and worthy of celebration. By definition the word "relationship" involves some degree of connection, but even in a marriage bond, there are different degrees of sharing and connection. We live in the same home, file joint income tax returns, sleep together in the same bed, and we produced three wonderful children together. More often than not, we also share meals, conversations, emotions, each other's successes and failures, sporting activities, and other forms of entertainment. Yet we have been known to enjoy brief but separate vacations. His usually involve fly-fishing or golf, while my passions are yoga, skiing and sight-seeing. We often "go to lunch" or movies with other friends, never feeling any pressure to be attached at the hip twenty-four-seven. I can count on one hand the few times that we haven't attended church together. (I'd use the word "worship" together but we do not share exactly the same ideas on religion or politics! That's okay because we are clearly two separate people who have freely chosen to join or yoke together in a lifetime commitment of sharing, witnessing and discovering the gift of life together. We're like puzzles pieces that fit together, or occasionally, we're more like sharpening tools that buff and polish one another's rough edges. We open and stretch one another's horizons. It works because we both want it to work!
I thoroughly enjoy my time with my husband because of the safe and comfortable space (often without words) that we have created together in our marriage. These two qualities, coupled with open and honest communication have saved our marriage union more than once. This week I'm recommending that you get together outside with a close friend, or at least someone with whom you feel a degree of comfort and safety that will encourage open communication. (Hint: It's usually more comfortable if they are of a similar physical size and build.) This week practice the application of opposing forces (explained in last week's blog) to open the shoulders, hips and thighs in this "partnering" variation of "Warrior II Pose" or Virabhadrasana II. Your "partnering" experience in yoga classes, or privately at home, may awaken a deeper connection in all of your relationships as you discover the freedom of shedding those repressed inhibitions. Learn to trust a partner.

• Physically---After a few rounds of "Salutations to the Son" (May 2009 blogs), stand side-by-side in an open and flat area with your partner, but facing in opposite directions, with the outer edges of opposite feet touching (i.e. The outer edge of your right foot pressing gently against the outer edge of your partner's left foot, and then vice-versa to switch sides.) Both partners gently but firmly clasp the other partner's opposite wrist and then inhale to ground through only the feet that are in contact. While exhaling, both partners lift the pelvic floor and abdominal muscles for core support as each partner lunges slowly and cautiously in the opposite direction to bring their opposite knee over the ankle of that foot. (i.e. If your right foot is connected to your partner's left foot, you will be lunging away from your right foot to bring your left knee directly over your left ankle, while your partner lunges the right foot away from the left foot to align the right knee over the right ankle.) Inhale to ground the back foot against your partner's foot and stretch the free arm in opposing directions (vectors) to open your back shoulder, hip and thigh with equal opposing forces. Each of you is in the hip-opening position called "Warrior II Pose" or Virabhadrasana II as described in more detail in this year's February 16th blog. Remain grounded, and yet extending and stretching in opposite directions for at least 8-10 deep and smooth breaths before switching sides with the opposite feet touching and facing in opposite directions. (Note the sledge-hammer symbolism here!)
• Mentally---Remain very alert and aware of the stretching sensations in your own body as you attempt to equalize and agree upon the same effort as that of your partner, but without brute force. After stretching and opening both sides of each of your bodies with awareness, and communication if necessary, be sure to lie down in "Corpse Pose" (January 24, 2009 blog) to savor the essence of connecting and cooperating with a trusted friend or partner.
  
• Spiritually---Partnering encourages a broader and deeper experience of life as you move beyond your own little bubble and identity. You will begin to gain an understanding of the "big picture" and mankind's connection to all of God's creatures. Your role as a partner will expand your horizons and help you to envision how you are a part of something much bigger than yourself.
  

"Can two walk together, except they be agreed?" (Amos 3:3, KJV)

My husband and I agree that committed relationships are truly worth celebrating! Are you in a committed relationship with God? The more you pull away, the more He will draw you to Himself.

"Easy Does It Variation"

If you remember anything about your physics classes in school, the word "vectors" probably sounds vaguely familiar. Taken from the Latin vehere, the word vector means "to carry", and so in biology it refers to animals or insects that transmit disease-producing organisms. But in mathematical circles, a vector refers to the measurement of forces as they travel in a directed line.
To apply this concept of vectors to yoga, when we stretch our spine to increase the space between each vertebra for plump and healthy discs, we are applying gentle vector forces in opposite directions to accomplish the lengthening stretches. You also may remember learning that "for every action there is an equal and opposite reaction." Therefore, when we ground downward in an physical posture (asana) and simultaneously lift upward through the crown of the head with equal force, we can stretch and lengthen our spinal column. Yes, we can actually become taller---maybe only an inch or so, but taller! This "spinal extension" also helps to clear the energy channels so that messages may be carried and transmitted freely to flow throughout the central nervous system and into the vital organs of the body. This week try using a belt or canvas strap to transfer the opposing forces of grounding and lifting as your torso bends backward while lifting into an "Assisted King Pigeon Pose" or Salamba Eka Pada Rajakapotasana. Please do not attempt this spinal stretch if you are pregnant because of the intense stretch across the abdominal wall.

• Physically---Building upon the blogs from the last two weeks, prepare by having a long belt or strap within reach and make a loop at one end to use as a prop in this spinal stretch. Once you have relaxed for 5-6 smooth breaths in the forward bending version of "Pigeon Pose" first, and then the backward bending "King Pigeon Pose" variations, place the loop in the strap or belt around the ball of the back left foot---not the arch. With the right leg forward and rotating externally (away from center) and the right hand grounding down into the mat just under the right shoulder for support, reach the left hand back to firmly grasp the open end of the belt or strap. If there is restriction in the front hip joint, there will be more torque and pressure on the knee, so keep the front foot active and flexed to stabilize and protect the knee joint. Also, remember---easy does it!
  
• On the next inhalation, ground down into the right hip, buttock, thigh, AND the top of the back left foot while sweeping the right hand up to join the left in a firm grasp at the open end of the strap. Use pressure downward equal to the lifting action through the head and the right arm. A pillow under the front thigh may be necessary for support, but be very grounded downward, especially into the top of the back foot, so that the opposing force of lifting the spine through the crown of the head will transfer the energy as it rises upward to open through the rib cage with each inhalation. Remain grounded through the front hip and back foot while simultaneously lifting for spinal extension as the hands "walk" gradually down toward the grounded foot. Eventually the gaze (drishti) will be able to shift up and back to urdhva drishti. It is these opposing forces (vectors pressing down and lifting upward) that help to create the lengthening action throughout the spine, so ease into the strength of the pose.
  
• To increase the intensity of this advanced kneeling backbend, continue to walk the hands down strap or belt while slowly bending the knee of the back foot so that the foot is directly above the back thigh and closer to the back of the head. Remain in this intense backward bending stretch with the right leg forward for 5-6 smooth "chest breaths," Switch to the left side by exhaling both hands down to ground into the mat as the hips lift back and upward as you exhale into "Downward-Facing Dog Pose." From this basic position inhale the left leg up and back before exhaling it into "Pigeon Pose" on the left side and transition gradually into the more intense "King Pigeon Pose" with the variations. Remember, easy does it! Always allow time to rest in "Corpse Pose" (January 24, 2009 blog) for at least five minutes before completing your practice in balancing vectors.
  
• Mentally---Since the above variation of "King Pigeon Pose" (even with the use of props) is an intense backward bending position with an extension of the spine, it has really helped me to remain focused on the vector forces that are being transferred throughout my body as I simultaneously ground downward and lift upward. Due to the intense stretch across the rectus abdominus (a set of vertical muscles that connect from the pubic bone to the chest muscles) breathing can become shallow, so it's also important to be aware of each deep and full inhalation that fully expands the rib cage before allowing the extended exhalation to move down and out of the lungs. Remain present with each breath and again---easy does it!
  
• Spiritually---Remember who your heavenly Father is, as you attempt to gradually balance the two opposing forces of being grounded into the earth while reaching upward for spiritual wisdom, insight and peace. It's been said that we can be so earthly good that we're no heavenly good, and vice versa, so heavenly good that we are no earthly good. May you find a balance in your practice of grounding and lifting, and then carry that wisdom off the mat and into the world. Namaste, plf
  

"Remembering Your Father"

Some children don't know the identity of their real father. If your earthly father was less than perfect, and therefore the relationship less than desirable, remembering him on Father's Day may not be a pleasant experience. Or you may choose not to identify with any of your biological father's characteristics because they embarrass you. But the good news is that you also have a heavenly Father who created and knew you before you were born into this world. (Read Psalms 139.) If you choose to believe the Word of God in The Holy Bible, you have become a child of God and "a joint-heir with Christ." In other words, believers have been adopted into the family of God and we can call God our "Father, Abba." Yes, we are children of the King of kings. We're the King's kids! We have reason to puff out our chest and take pride in our identity in Christ.
Remember your heavenly Father is the King of kings when you practice this week's position called "King Pigeon Pose" or Eka Pada Rajakapotasana. It's a continuation of last week's forward bending position, Eka Pada Kapotasana, but a more intense, advanced backward-bending pose with a puffed out chest like a king pigeon. Do not attempt this advanced version if you are pregnant because of the deep backward bending and pressure created by stretching across the abdomen.

• Physically---Always honor your physical body as the temple of God's Spirit, by warming the muscles and joints with several rounds of "Salutations to the Son" (May 2009 blogs), acknowledging your Creator and how wonderfully your body has been designed. (Yes, even with all of its imperfections!) After flowing lightly forward from "Downward-Facing Dog" into the forward-bending "Pigeon Pose", rest there for 5-6 deep and smooth breaths to allow the right hip to soften and the back left thigh and groin to open and relax.
• When your body is ready to move into the more intense backward-bending pose, "King Pigeon", during an inhalation slowly walk your hands back to align and ground them under the shoulders while lifting through the crown of the head to lengthen and extend the spine. As the exhalation begins, engage the bandhas (May 11, 2010 blog) and scoop the tail bone down and forward to begin the backward bend by tilting the pelvic basin backward. With each inhalation ground firmly through the outer right buttocks and thigh as the top of the back thigh and groin press firmly into the floor in order to create greater spinal extension. If the outer right thigh will not rotate away from center enough to press into the floor, use a pillow or folded blanket placed just under the right hip and outer thigh. On an inhalation sweep the arms out to the side and into an upward salute to create lift, and then exhale the hands onto the hips at the waist as the rib cage expands three-dimensionally and puffs the chest out victoriously like a proud king. Remain in this variation of "King Pigeon Pose" with the neck stretched long and the gaze above the head (IF you don't have problems with neck injuries) for 5-6 "chest breaths" because your extended and stretched abdomen will not allow "belly breathing."
  
• As your hips and thighs soften (over several minutes, or maybe even weeks or years!) with regular practice (abhyasa) in this variation of "King Pigeon" you will be preparing to ground the back thigh and lift the foot of the back leg toward your head until the crown of the head rests in the arch of the back foot. During an exhalation the right hand may reach up and behind the head to firmly grasp the left foot, OR the toes of the back left foot may slide up into the crease of the left elbow so that the left hand grasps the right hand which is extended back toward the foot.
• Mentally---All of these variations require great flexibility in the hips, back, neck, shoulders and thighs, so DO NOT ALLOW YOUR MIND to FORCE your body before it is ready! Practice metta toward yourself, which translates to mean loving kindness. Do what you can do on that particular day and be satisfied, before switching to the opposite side. You may find greater ease and flexibility in the left hip with the left leg forward and the right leg extended behind. Enjoy the journey and stay focused on smooth and steady ujjayi breathing. Since all of the variations of "King Pigeon Pose" are designed to open and create greater circulation in the entire pelvic region, hips, groin, and thighs, it is very helpful if you can keep your attention focused on engaging the bandhas for support, as well as the release of tension in these areas at the end of each breath.
• Spiritually---While allowing the ribs to open and expand three-dimensionally (side-to-side, front and back, up and down) remember your heavenly Father is the "King of kings!" Enjoy practicing the joy of being filled with and led by the Spirit of your Father, God. plf
  

"For as many as are led by the Spirit of God, they are the sons of God. For ye have not received the spirit of bondage again to fear; but ye have received the Spirit of adoption, whereby we cry, Abba, Father. The Spirit itself beareth witness with our spirit, that we are the children of God; And if children, then heirs; heirs of God, and joint-heirs with Christ...." Romans 8: 14-17, KJV)

"Children in Awe"

After spending an extended Father's Day weekend with our whole family, including two young grandchildren ages four and eighteen months, we noticed their awe of all things up in the air. At times we looked up to watch seagulls soaring, and then red-tailed hawks gliding effortlessly above the rising warm air thermals. The girls giggled and squealed as they chased floating soap bubbles, and then ran after crows and pigeons darting to and fro! They even pointed their tiny fingers to draw our gaze upward to follow zooming jets that left a misty vapor trail behind. We noticed a brightly-colored kite with a long, red tail swooping and diving across the summer-blue sky, then a large black and gold blimp floating by, and later two helicopters circled before hovering over something in the ocean. Not one of these forms above us went unobserved! It seems that our grandchildren had a fascination with the flight of birds and other objects in the air.
Yoga practice has really boosted my powers of observation and awareness so that I was prepared to notice my granddaughters' attraction to flight. And aren't we all just a bit enchanted with the element of air and lightness. The very thought of heaviness or excess weight, being loaded down with burdens simply doesn't hold much appeal to most. As you practice this week's pose (asana) called "One-Legged Pigeon Pose" or Eka Pada Kapotasana, focus your attention on a sense of lightness while moving into the position.

• Physically---For a warm-up of muscles and joints, practice floating lightly through the twelve postures that makeup the "Salutation to the Son" as described in three consecutive blogs, beginning on April 27, 2009 and ending on May 11th. Notice how each segment of the breath coordinates with the full body position and becomes a moving meditation in which each motion flows fluidly in sync with the breath---utilizing the inhalations to open and extend the entire body and the exhalations to fold or press the body into a closed position.
• After establishing a sense of lightness of being, you'll be more likely to float lightly into "Pigeon Pose" from "Downward-Facing Dog", described in the May 4, 2009 blog, rather than dropping heavily into it, letting gravity take over your body. Begin by first inhaling the right leg straight up and back above the right hip. Ground through both hands and the left foot, keeping the hips squarely facing front. At the top of the inhalation and the point of greatest back leg extension, begin the exhalation while drawing up the pelvic floor and abdominal muscles and bending the right knee with a flexed foot in order to protect the knee from torque as it floats down and forward, to land lightly on the outer edge of the right foot and leg. With an extended and smooth exhalation, slowly release the torso forward onto the inner right thigh, hinging only at the groin and not bending forward from the waist. If the right outer thigh will not ground onto the mat, slide a folded blanket or pillow under the right hip to keep it square and level with the left hip. Then take in a deep breath while extending the spine and drawing up the energy locks (bandhas described in the May 11, 2010 blog) to support the body while you extend one arm at a time straight forward. At the end of a long and thorough exhalation many students enjoy placing one hand on top of the other as a support for the head, while others have the flexibility in their hip flexors and shoulders to lower the forehead completely onto the mat with extended arms. Remain in this passive variation of "Pigeon Pose" for 5-6 breaths in order to allow time for the tension in the back of the right hip and thigh to fully release, soften and expand. Never rush into or out of this position! Those deep piriformis muscles cross over the sciatic nerve and are very strong hip stabilizers so they require time---at least one full minute---in this sustained stretch in order to release the spindle reflex.
  
• To switch into "Pigeon Pose" on the left side, inhale and draw up the locks while bringing both hands under the shoulders and the toes of the back foot under the heel. While pressing into both hands and the back toes, lift the entire torso and the right leg back and upward, then exhaling the right foot slowly back to "Downward-Facing Dog". Here's where the lightness of being created by drawing up the energy locks becomes crucial. Engage your bandhas and hug the leg muscles to the bones for a sense of lightness.
• Mentally---Maintain a soft facial expression by smiling at the thought of flight. Focus your attention on floating lightly into "Pigeon Pose," but once there, focus on using smooth ujjayi breathing to release and relax. Read the January 17, 2009 blog on victorious breath control called pranayama.
• Spiritually---Be inspired by the way birds were designed to remain aloft in the air, first by moving powerfully but smoothly into gliding position and then holding that form to float on the air currents. Balance your yoga practice by flowing lightly between positions and then being content to remain in the pose as you hover on the current of your breath.

"And God said, 'Let the waters bring forth abundantly the moving creature that hath life, and birds that may fly above the earth in the open firmament of heaven.'" (Genesis 1:20, KJV)