"Binding and Waiting"

When we want to hold something together, often we bind it and then wait.  If, for example, we use glue as a binding agent we hold the two pieces in position with a clamp or a vice until the glue dries and will hold. This principle can be applied to our yoga practice, but with a more gentle approach than employing an unforgiving metal vice.  In challenging postures (asanas) yogis use pliable props like a soft canvas strap or belt, or even their hands, to hold the position gently until it "sticks."  That means that they wait until the muscles and joints soften enough that the pose can be held without a prop to bind it.  Waiting patiently and practicing regularly (daily) are key factors if you want to experience openness, ease and steadiness in any yoga position.

Hopefully you'll begin to understand the paradox involved in binding a hip-opening position such as this week's targeted "Bound Angle Pose" or Baddha Konasana.  At my ripe old age I've noticed that my hips (especially the right one) are losing mobility ever so slightly.  This tightening seems to be occurring even with a daily yoga practice that includes hip opening, breath-synchronized (vinyasa) flows such as last week's  flow between  "Lying-Down Wide-Angle Split" and "Lying-Down Cow-Faced Pose."  For this reason, I've been utilizing props like pillows and straps in an effort to hold the bound positions as comfortably as possible while I patiently wait for my hip joints to open and relax enough to let go of the tension. This week's hip-opening posture is not only safe for prenatal students, but encouraged to facilitate an easier birthing experience. 

• Physically---For the best physical results, it's always helpful to take the body gradually from gentle hip-openers into deeper and more challenging poses after the muscles and joints have been loosened with a few rounds of "Salutations to the Son," as described in the three blogs beginning on April 27, 2009.   From the inverted-V of "Downward-Facing Dog Pose" inhale forward to "Plank Pose" (explained in the May 2009 blogs). Then exhale slowly onto the knees, cross the ankles, and sit back onto the sit bones at the base of the hips.  Inhale and sweep both arms straight out to the sides and upward, extending the spine up until the palms of the hands meet in the prayer gesture above the head, known as anjali mudra. During a long exhalation, bend the knees away from center (external rotation of the hips) while slowly drawing the heels of both feet in toward the sit bones with one hand on the top of each shin near the ankles. At this point you may choose to use a soft belt or strap encircling both feet to bind the soles together. The soles of the feet are firmly pressing together in this version of "Bound Angle Pose" (Baddha Konasana) with the shins making a straight line in front of the hips.  Remain here for several relaxed and smooth breaths to assess the tightness of your hip joints.  If the bent knees are higher than the hips the lower back may lose its natural curve, so place a block or several books under both sit bones until the hips are at least as high as the knees.  
• Those with extremely tight hips may need to sit tall and forward on the edge of a padded chair with the soles of the feet touching.  If the strap or soft belt that you are using to bind the soles of the feet together is long enough, it may be used to support the weight of the legs by encircling under one knee, around the waist, and then under the other knee before clasping under the edges of the feet.  This technique of supporting the thigh bones in their hip joints is particularly relaxing (and a wonderful position for prenatal students) because muscles do not release completely if they are bearing weight.  Once the binding props are in place, and the head is aligned directly over the shoulders, shoulders over hips and hips over sit bones, the hands resting softly on the inner thighs with softly curled fingers, now the patient waiting begins.  With each inhalation relax the abdomen and ground down evenly into both sit bones as the crown of the head lifts upward to extend the spine.  During each exhalation, engage the abdominal muscles but keep the legs and knees releasing into the gentle gravitational pull as they lower toward the earth.
• Mentally---With the gaze soft and straight ahead ("third eye" drishti), pay close attention to the sensation of softening and releasing in the hips joints as each breath creates space in and around the hip joints, opening and freeing the tension in all the surrounding tissues.  Allow the weight of the legs to sink into the strap or belt as they surrender to gravity.  Once the physical body is in the "Bound Angle" position, this is a passive stretch and release in the hip joints, so it's easier to be mindfully aware of the quality and length of each segment of each breath.  Practice keeping each part of each breath---inhalation and exhalation---equal in duration (sama vritti).
• Spiritually---Whenever we bind two parts together, essentially we are yoking them, connecting them, uniting them. There is no separation of parts. This is what yoga does for our body, mind and spirit---it binds these three parts of who we are together in each present moment by bringing greater awareness, clarity and ease to our daily lives.   In every bound (baddha) position, I try to remind myself who and what it is that I want to bind to my heart and lead me through my life.  I choose to remember the laws that bind me to the Creator of those laws that are found in The Holy Bible.  Lead me, Lord, to You because You alone are my Guru!

"My son, keep thy father's commandment, and forsake not the law of thy mother; Bind them continually upon thine heart, and tie them about thy neck..  When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee."    (Proverbs 6: 20-22, KJV)

"The Balance of Opening and Closing "

This week the summer season officially ends in the northern hemisphere, and the fall equinox occurs on Thursday at 3:09 am, coordinated universal time (UTC).  Those of us who really appreciate long hours of daylight, open windows and soft summer breezes reluctantly begin to cover patio furniture, and put away our swim suits and sandals in exchange for sweaters and boots. 

When I open my closets and drawers I see too much stuff!  I've decided that every change of season is a perfect opportunity to practice the yogic discipline (yama) called aparigraha, which means non-coveting or grasping. The Tenth Commandment given to Moses expressed this same ethical principle that transcends creed, country, age or time.  To be free from hoarding or collecting is to be free from feeling a lack or loss of anything.   When we keep or hold on to too many things we are indirectly expressing a lack of trust in God and ourselves to provide for the future. This reveals much about the importance that we place on our outer sheath, our physical body.  

In order to practice not collecting, I've promised myself (and my husband) that I will spend one morning each week going through the over-abundance in my closets and drawers, sharing and donating to those who truly need sweaters and boots that I won't wear this fall. Once I clear out the clutter of things that I don't need, I'll actually be able to close my closets and drawers more easily!

This week as we physically practice the balance of opening and closing our lower abdominal region in  a gentle vinyasa (breath-synchronized) flow between Supta Konasana and Supta Gomukhasana, let's also balance our closets that store way more than we need.  This practice just may open up a feeling of spaciousness in the mind as well as the body, representing a move to a deeper mental sheath where greater peace may be experienced.  Please do not practice this flow between two lying-on-the-back postures if you are pregnant in your second or third trimesters.

• Physically---If you are not pregnant, you may begin the gentle process of opening the hips and thighs by practicing the vinyasa flow (described in last week's blog) between "Lying-Down Wide-Angle Split" ( also called Supta Konasana) and Apanasana.  After several rounds (3-5 breaths) of this flow, instead of exhaling into Apanasana, cross the right knee over the left as in the seated position called "Cow-Face Pose."  (See the November 12, 2009 blog.)  Then, as the long exhalation continues, clasp the hands over each outer ankle to draw the heels of the feet up toward the outer hips, rotating both upper thighs away from center in an external rotation of the hips.  You may also choose to add the inward and upward lifting of the pelvic floor (mula bandha) and the abdominal muscles ( uddiyana bandha) to massage the internal organs in the lower abdomen.
• To continue the flow, relax the diaphragm and the locks (bandhas) as you inhale slowly and begin the opening process as the legs straighten and open outward into the "Lying-Down Wide-Angle Split."  At the end of the inhalation, ground the sacrum down into the floor and begin to draw up the locks as the left leg now crosses over the right as the feet are gently pulled toward the outer hips as the exhalation is extended to squeeze the left side of the lower abdomen.  With each inhalation the legs open away from center and the muscles and joints relax to balance the closing action as the locks are engaged and the legs cross alternately with each exhalation.  Continue for as long as needed to experience the physical relief as the lower abdominal region is massaged and then opens to release tension and toxins.
• Mentally---With each opening action inhale while imagining the relief of giving away items from your closets and drawers that may be used by others.   Balance this release with and cautious squeezing out of any residual excess (and toxins) from your closet, your diet, your life.  Notice the resistance in the hips during the exhalations, and focus the attention on the opening and the releasing action during the inhalations.
• Spiritually---This physical and mental discipline reminds me of one of Jesus' parables recorded in The Book of Luke, Chapter 12.  It tells of the man who decided he needed a bigger barn to store his crops, but when he rebuilt the barn to take life easy, "eat, drink and be merry," that very night he lost his life. 

"And He [Jesus] said unto them, 'Take heed, and beware of covetness; for a man's life consisteth not in the abundance of the things which he possesseth.' And He spake a parable unto them, saying, 'The ground of a certain rich man brought forth plentifully; And he thought within himself, saying, What shall I do, because I have no room where to bestow my fruits. And he said, 'This will I do; I will pull down my barns, and build greater; and there will I bestow all my fruits and my goods.  And I will say to my soul, Soul, thou hast much goods laid up for many years; take thine ease, eat drink and be merry.  But God said unto him, Thou fool, this night thy soul shall be required of thee; then whose shall those thing be, which thou hast provided?  So is he that layeth up treasure for himself, and is not rich toward God.

I view this parable as a clear warning to clear out the excess in my life and become richer spiritually!  May we all be forewarned!     Namaste, plf

"Back to Reality and Tension"

When summer vacations are over and it's time to return to the daily grind of work or school, do you awaken in the morning with back, shoulder and neck tension?  Some "type A" personalities merely have to think about their responsibilities to send the muscles and joints of the upper body into tight contractions of trapped fear and tension. If your "reality bites, try beginning your day with a brief but healing ten minutes allotted to yoke with your Creator as you practice this gentle, breath-synchronized yoga sequence to dissolve the tension in those tight muscles and joints.  

Since this flow occurs while lying on the back with the legs extended directly above the hips, this may be done for only 1-2 minutes (10-12 very slow and smooth breaths) if you are pregnant and in the first trimester---weeks 1-14---too much weight on the vena cava.

• Physically---Begin by thanking your Creator for each deep and smooth breath and every beat of your heart, while spending a minimum of five minutes kneeling on a flat and level surface in "Child's Pose" (See my first blog on January 10, 2009.)  Then cross the ankles under your hips and carefully release onto your back with both legs extended straight above the hips and the hands resting alongside the body.   Or you may remain on your back to transition from last week's blog, in which you attempted the challenging yoga pose called "Unsupported Shoulder Stand" (Niralamba Sarvangasana.)
• This gentle vinyasa flow sequence (breath-synchronized) utilizes deep and rhythmic "belly breaths" and energy seals, called the bandhas, so it may be necessary to first read and practice the "locks" as described in the May 11, 2009 and 2010 blogs.   With the straightened legs extending up over the hips, inhale deeply as the arms open out to the sides like wings, palms facing upward, while the legs open away from center into a "Lying Down Wide-Angle Split" called Supta Konasana.  Fully release and relax the legs, hips and the arms at the top of the inhalation before grounding the sacrum down into the floor and drawing the pelvic floor and abdominal muscles up and inward toward the back of the spine.  Throughout the exhalation the arms are drawing in toward the chest, along with the knees, and the internal energy locks into the position called Apanasana, described in the August 24, 2009 blog.  This closed posture on the back functions to squeeze toxins from the abdominal organs and then soak them with freshly oxygenated blood while opening up into Supta Konasana.  Perform this vinyasa flow between Supta Konasana and Apanasana for at least three minutes (about 18-20 deep breaths, depending upon the rate.) During the flow consider opening your body, mind and soul to receive the healing found in each inhalation.  Then during each exhalation squeeze out all physical toxins and the negative thoughts that are trapped in the tense muscles and joints.before resting for another five minutes in "Corpse Pose" (January 24, 2009 blog.)
• Mentally---With each inhalation envision a bud or flower blossoming open in slow motion so that any physical tension in the shoulders, hips, legs and lower abdomen can expand to create space and release tightness as the energy (prana) flows outward.    While exhaling picture that blossom closing tightly to squeeze out any toxic energy and tension in the shoulders, arms, and abdomen.  Continue to coordinate all movements precisely with the breath leading the way, much as a conductor orchestrates his musicians.  Remain focused on conscious, present-minded breathing, aware of the purpose of each segment of each breath--- acceptance and healing in, negativity, fears and toxic thoughts out.
• Spiritually---Imagine healing energy from your Creator entering every fiber in every corner of the lungs and then spreading into your neck, shoulder joints, back, and hips.  Ask God for help to release the sensations of tightness and replace them with soft and spacious openness. Let go of toxic thoughts from the past, especially the very recent circumstances that can be dealt with after your time alone with God has replenished you. Ask your Father in the name of Jesus to keep you in the center of His will for your life and to release you from the bondage of all fear and tension.    

"If the Son shall make you free, ye shall be free indeed."  (John 8:36 KJV)

"Whatsoever ye shall ask the Father in my name, He will give it you.  Hitherto have ye asked nothing in my name; ask, and ye shall receive, that your joy may be full."   

(John 16: 23b-24, KJV)

"Bored, Complacent, Content or Challenged?"

Are there some days when you feel bored or complacent in your yoga practice?  Or are you simply content to practice the same poses and sequences in the same order for every session?  Maybe you'd like to be challenged to try more difficult versions of poses but don't know how to get there.   This is an example of a situation when it helps to have been practicing under the tutelage of an experienced and certified yoga instructor with whom you can consult.  

Your teacher or guru can help you to progress into more challenging versions of yoga postures (asanas.)   This person is not a god, and is not worthy of your utmost devotion or worship. (Only the one true God and Creator of the universe deserves that kind of devotion!) A teacher cannot be inside your skin to experience your body sensations, thoughts or emotions on your personal yoga journey, so you must always trust your inner guru first.  Beware of teachers who want to be idolized to build their own ego or self-confidence. 

If you regularly and mindfully practice a position or a series of postures in their easiest variations your body will tell you when you're ready to be challenged further by increasing the intensity or strength required. An experienced teacher can also identify students who are ready to be challenged. There is certainly nothing wrong with feeling comfortable in the easier or modified poses, but there may be days when your body and mind seem to need something more strenuous or challenging.  Last week's position called "Unsupported Shoulder Stand" has a more challenging variation, but your body may not be ready to try it.   Only students who are able to hold a relatively vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths, depending upon the rate) are encouraged to challenge their core strength by moving into this week's "Unsupported Shoulder Stand II" called Niralamba Sarvangasana  II.   Of course, prenatal students should not try these challenging inversions, nor those experiencing high blood pressure, menstruation or diarrhea!

• Physically---After warming the muscles and joints in several "Salutations to the Son" (See April 27- May 11, 2009 blogs.) and practicing steadiness in the "Supported Shoulder Stand," slowly release both arms to the floor behind you in the "Unsupported Shoulder Stand" described in last week's blog.  Only if you are able to maintain a vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths) using the locks or energy seals (For bandhas read the May 11, 2009 blog.) to support your core, then you are ready to challenge the muscles in your abdomen, legs and neck by moving into "Unsupported Shoulder Stand II."
• After a thorough and deep inhalation, draw the muscles of the pelvic floor and abdominals inward toward the spine to engage all three locks (mula, uddiyana, and jalandhara bandhas) and then exhale one arm at a time over the head and onto the floor with the palms facing upward.  Only if you can hold this more difficult variation of "Unsupported Shoulder Stand II"  for at least one minute, then you're ready for the challenge of releasing the straight arms up alongside of the legs so that the entire weight of the legs and torso are aligned directly over the shoulders, but without any support other than the internal energy locks or seals called bandhas.  With each breath the energy is rising and helping to keep the legs actively lifted upward through actively engaged feet. At first, you may only be able to hold this challenging posture for one or two breaths, but with regular practice the core muscles will become stronger and you may be able to extend the feet up over the shoulders for one full minute before slowly releasing one arm at a time to the back for a "Supported Shoulder Stand" and its variations---moving through "Plow Pose" (October 5, 2009 blog), "Side Plow Pose" (August 3, 2010 blog) and "One Leg Shoulder Stand" (August 16, 2010 blog).  
• To come out of the "Shoulder Stand Cycles" slowly release the hands onto the floor behind the back, and during a long exhalation roll very slowly down from the top of the shoulders to the base of the spine, ending in "Corpse Pose" (January 24, 2009 blog) to rest for at least five minutes or more.
• Mentally---The more challenging the poses are that you choose to practice the more important it is to be fully present in each moment and aware of each body sensation in order to prevent injury.  Focus your attention on the energy (prana) in each breath as it enters the body rising upward toward the shoulders and serving to ground them, and not the neck,  into the floor.  Don't practice with the intent to impress!
• Spiritually---Allow the Spirit of God within you to be your true teacher and guru, letting you know when your core muscles are strong enough to attempt more challenging variations of any pose.  Listen carefully to that God-installed, inner voice of intelligence.  Remain yoked and fully connected to your Creator as you spend time alone with the best guru in the universe---the one who created you!  Really practice yoga with the one and only God!

"Thou shalt have no other gods before me. Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above,or that is in the earth beneath, or that is in the water under the earth; Thou shalt not bow down thyself to them, nor serve them...."    

 (Exodus 20:2-5a, KJV)

"When the Support is Removed"

What happens when your support system is removed or just goes away? Do you crumble and fall? Or do you replace it with something else, such as inner strength? It's easy to become dependent upon our customary support systems, but this dependency tends to weaken us rather than strengthening us, especially if it continues over a long period of time.
On the physical level when practicing last week's inverted posture called "Supported Shoulder Stand" or Salamba Sarvangasana, the arms are used behind the back as an aid to help support the weight of the torso and legs as they extend upward. However, if you continue to practice the supported inversion rather than progressing to the full "Unsupported Shoulder Stand" without support, called Niralamaba Sarvangasana in Sanskrit, your core muscles will not develop and become stronger. So this week try to target your strength within to support the full inverted "Shoulder Stand Pose." Again, please do not attempt this posture (asana) if you are pregnant, or are experiencing hypertension, menstruation or diarrhea.

• Physically---Be sure to warm the muscles and joints properly in order to achieve your most vertical version of the "Supported Shoulder Stand" (described in last week's blog) with the weight of the torso, hips and legs aligned directly above the shoulders an upper arms. On an inhalation press into the back of the upper arms while extending both feet actively upward. At the top of the inhalation and throughout the exhalation engage the pelvic floor and abdominal muscles by lifting them into the back of the spine to provide inner support. This inner action of the locks (bandhas) will replace the support of the hands on the back. Also, be sure to form a firm chin/throat lock (jalandhara bandha) against the breast bone to keep the heat locked in the torso and the spine completely stretched upward.
• At the very end of that extended exhalation, perhaps during a retention of the breath (called bahya kumbhaka) slowly release just one arm at a time to the floor behind the hips. If the torso remains steady and extended upward, then the other arm may be released with the palms facing downward. Interlace the thumbs and, if possible, all the fingers and press the palms away from the shoulders as both thumbs ground down into the floor. During each exhalation actively draw the muscles in the pelvic floor and abdomen inward and scoop a hollow in the abdomen as the tail bone pushes up toward the feet. Practice steadiness (sthira) as the legs and back are held and extended using inner core strength.
  
• Remain in this version of "Unsupported Shoulder Stand" for at least a minute (6-8 deep breaths) before rolling down from the top of the cervical spine (neck) with the locks fully engaged to support the back. You will be rolling down through an upward-facing Pachimottanasana, into "Corpse Pose" to rest and restore there for at least five minutes.
• Mentally---The more advanced yoga postures require a steady focus of the mind on the rhythm of the breath and the body sensations in order to prevent injury. Be honest with yourself, practicing truthfulness (satya), and come slowly out of the "Unsupported Shoulder Stand" as soon as your breathing becomes strained or choppy. Be patient and hold no emotional irritation or judgment about the length of time in the sustained "Shoulder Stand" without the arms for support. Maintain a steady gaze (drishti) at the navel (nabi chakra), being careful not to turn the head to the left or the right.
  
• Spiritually---In order to add a spiritual dimension to the "Unsupported Shoulder Stand" think about how important it is for us to remain confidant and steadfast in whatever our intentions happen to be. (Read what happened to the disciples when Christ was crucified and his body taken away in The Book of John, Chapters 20-21, and then in The Acts of the Apostles.) Hopefully we never crumble and fall because of a lack of faith. May we never lose hope or simply give up without sustained effort that is inspired by our steadfast faith.

"For we are made partakers of Christ, if we hold the beginning of our confidence stedfast unto the end; ...but to them that believed not? So we see that they could not enter in because of unbelief."
(Hebrews 3:14 and 19, KJV)

"Imagine the Finish"

Positive imaging does work wonders! Medical psychologists recommend this mental process to fight cancer and also to train athletes. The best part of imagining a positive outcome is that there are none of the ill side effects that are associated with chemotherapy (hair loss) or performance-enhancing drugs (early on-set of dementia.) Although the brain was hard-wired through evolution to react with fear and the "fight or flight" response to many circumstances, this fear can distort the challenges involved, including the practice of inverted yoga postures.
This week I'm recommending positive imaging for students who want to become comfortable while practicing upside down postures (inversions) such as this week's "Supported Shoulder Stand" called Salamba Sarvangasana in Sanskrit. While resting the body in "Child's Pose" (Balasana) as described in the January 10, 2009 blog, picture yourself in the finished pose with both feet actively extending up over the hips and shoulders. Remain here until you become comfortable with the image of your feet high above your hips. Warning: Please do not attempt any inversions if you are pregnant, have hypertension (high blood pressure) or if you're experiencing menstruation or diarrhea.

• Physically---Once the physical body has been warmed and relaxed with 3-5 "Salutations to the Son" as recommended in last week's blog, I find the easiest way to move into a "Supported Shoulder Stand" is from the position called "Embryo-in-the-Womb" or Karnapidasana (described in the July 27th blog.)
  
• From a physics perspective, in order to protect the natural curve in the back of the neck, it's crucial that the spine be supported with the locks (pelvic floor and abdominal muscles) fully engaged. (The "root lock" called the mula bandha is described in the May 11, 2010 blog.) Just as the vertical support beams in a building structure must be plumb (perfectly vertical) so the spine must be aligned directly above the shoulders and upper arms so that the weight of the legs and torso will be transferred down into the tops of the shoulders, the upper arms and the back of the head. So that the hands on the back and the arms are providing the necessary support, it may help to slip the loop of a belt or strap above the elbows to hold them shoulder distance apart and prevent them from splaying outward.
  
• While compressing the abdominal cavity with bent knees, feel the diaphragm drop down (actually it's upward) as a deep breath enters the lungs causing them to expand. At the top of that inhalation, begin to lift and draw the pelvic floor and abdominal muscles inward and back toward the spine to engage the locks (bandhas.) Then exhale very slowly while these muscles are lifting and engaging. Then inhale and release the knees from beside the ears and roll them slowly up above the hips until they point upward toward the ceiling and the feet are released behind the hips. Remain in this transitional phase for at least 2-3 relaxed breaths before exhaling to extend both feet above the hips. With each inhalation press into the back of the head, the tops of the shoulders and the upper arms while straightening the knees, hugging muscles to bone for support. Remain in this "Supported Shoulder Stand" for as long as the breath remains relaxed and steady, but without the sensation of pressure in the head or neck. Then slowly release the arms down flat, palms facing downward and intertwine the thumbs as you come down from the "Supported Shoulder Stand" one vertebra at a time, Rest in "Corpse Pose" (January 24, 2009 blog) for 5-10 minutes with smooth and relaxed breathing.
• Mentally---Never turn the head while in any version of "Shoulder Stand" but keep the gaze (drishti) steadily on the navel in nabi chakra. (I suppose this could be where the expression "contemplating your navel" originated!) After the gaze is fixed on the outward navel for several breaths in "Embryo-in-the-Womb Pose", redirect the attention to the inward lifting and engaging action before mindfully transitioning to "Supported Shoulder Stand". Pay close attention to the vertical alignment and the sensations of weight pressing into the back of the head, the shoulders and upper arms while making any physical adjustments. Do not waver, physically or mentally! Interrupt any fear-based thought processes by monitoring the breath carefully to determine how soon to come out of this inverted posture.
• Spiritually---Replace all negative thoughts and emotions such as, "I can't do this," or "I'm going to hurt myself" with "I can do this with God's guidance and help." If you lack anything, ask God in faith, believing that He will give you positive images, courage and faith. Practice the confidence that comes when we trust the wonderful way that our body, mind and spirit have been created to powerfully work together! Be patient with yourself. Don't rush!
  

"But let patience have her perfect work, that ye may be perfect and entire, wanting nothing. If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not; and it shall be given him. But let him ask in faith, nothing wavering. For he that wavereth is like a wave of the sea driven with the wind and tossed." (James 1:4-6, KJV)

Picture it done, completed, finished! Namaste, plf

"Are Your Feet Afraid of Heights?"

Some people ease cautiously into their fears with determination and others dive right in, throwing caution out the door. Quite a few of my yoga students approach inversions (feet in the air) with trepidation. Headstands and shoulder stands are not the ordinary and usual positions of the body. They present an upside down and opposite point of view so only the most adventurous souls are comfortable turning things around and upside down.
Change can be frightening since it often requires that we abandon the ordinary and move out of a familiar comfort zone. If you're uncomfortable with your feet way above your head in an inverted position, try practicing with just one foot at a time, way up there! To attempt this week's inverted posture called "One-Leg Shoulder Stand" or Eka Pada Salamba Sarvangasana, place a prop such as a chair or low stool behind your head if you're not flexible enough to extend even one foot up above your head while the other foot is grounded on the floor in "Plow Pose" (See October 5, 2009 blog.) Inverted postures (asanas) are not considered safe for prenatal students, nor beneficial for those with hypertension, diarrhea, or menstruation.

• Physically---This week's inversion will be much more comfortable if the back of the body is warmed and loosened with 3-5 rounds of "Salutations to the Son" (described in the April 27-May 11, 2009 blogs) followed by "Staff Pose" to a "Seated Forward Fold" (described in July 20, 2009 blog). Once the back of the body has been warmed and relaxed, inhale deeply to ground both hands into the floor beside the hips, draw up the pelvic floor and abdominals (mula bandha and uddiyana bandha) at the top of the inhalation, and then exhale both feet back and over the head into "Plow Pose" (See the October 5, 2009 blog) with both sets of toes pressing into the floor. If the back of the thighs (hamstrings) are too tight to reach the floor, press them into the seat of a chair or stool that was placed about two feet behind the head while in the seated "Staff Pose."
  
• Move into a "One Leg Shoulder Stand" (Eka Pada Salamba Sarvangasana) from "Plow Pose" by first supporting the back with both hands on the back ribs just under the shoulder blades (fingers pointing up toward the hips) and ground the upper arms, the back of the head and the shoulders (NOT the neck) into the floor at the top of an inhalation. During the exhalation draw in the pelvic floor and abdominals to support the spine as the left leg lifts straight up over the hips. Use long and smooth inhalations but rigorous exhalations (kapalabhati breaths) with the locks (bandhas) engaged and the leg muscles spiraling inward toward the center. Press the ball of the lifted foot higher for 3-5 rigorous exhalations before exhaling the left foot back to the floor or chair, Inhale slowly and engage the locks before exhaling the right active foot above the hips and now remain with the left leg straight and grounded and the right one lifting for 3-5 rigorous exhalations. Hug the leg muscles to the bones to keep both legs as straight and extended as possible.
  
• To safely release from the "One Leg Shoulder Stand" inhale to release both arms back to the floor, palms facing down and thumbs interlaced, and then during a long exhalation release the back to the floor from the top of the spine down to the tail bone, moving through the deep "Forward Fold" called Paschimottanasana. (See the July 20, 2009 blog.) Rest calmly in "Corpse Pose" (See January 24, 2009 blog) for at least five minutes before leaving the mat.
• Mentally--- During this mentally challenging position, begin by focusing the gaze (drishti) on the navel (nabi chakra). Pay close attention to the scooping action of the abdominal muscles inward and back toward the spine, as well as the pelvic floor muscles as they lift to lock in heat and energy to remain lifted through the spine. Keep the chin pressing lightly into the upper chest in the chin/throat lock called Jalandhara bandha and carefully monitor the sound of each breath, especially the slow and smooth inhalations. If the breathing becomes labored or forced, slowly release the arms and then the back to the floor and rest before switching sides. Remind yourself of the very present physical benefits of massaging the kidneys and intestinal tract.
• Spiritually---Sometimes we need to change our perspective and flip things around a bit. The world's views are very often opposite of God's views because He sees the beginning, the middle and the end of every story. Each of us has a limited point of view unless we're willing to "think outside of the box" as it is known to us. But only God, the Creator, knows all sides of the box, inside and out, and knows all points of view in all time---past, present and future. He knows the outcome of our choices, our fears, our limitations. He knows us fully.

"For my thoughts are not your thoughts, neither are your ways my ways, saith the Lord. For as the heavens are higher than the earth, so are my ways higher than your ways, and my thoughts higher than your thoughts."
(Isaiah 55:8-9 KJV)

Want to turn your life upside down. Start believing and trusting the sovereign God of the universe. Develop a daily relationship by yoking with His Spirit within you. plf