"Annoying Arrogance"

Arrogance is an unattractive trait.  It's downright offputting to most of us, and it's annoying to be around those who habitually boast of themselves and their good fortune.  God doesn't like it either.  When He lists the "Seven Deadly Sins" in the Book of Proverbs, the first one that offends Him is "...a proud look"---right up there with "a lying tongue and hands that shed innocent blood."  And yet I find false humility to be even more offensive because it adds the vice of dishonesty to the offense.  

If you've been blessed with many talents and/or beauty, give God the credit.  If you have the strength and flexibility to move into advanced yoga postures, be grateful to God for your health.  But if you have many physical and/or mental limitations, be thankful to God for what you do have.  When we're dedicated to serving and honoring our Creator with whatever gifts we've been given, we begin to practice one of the niyamas. or rules of conduct, called isvara pranidhana that involves our complete dedication to the Lord.  This wisdom acknowledges that all of creation belongs to the One who created it, so we cannot be puffed up with pride that takes credit for anything because "I" and "my" have dissolved into dedication and service to the Creator. All personal gratification is released in service to God, who empties us of self as we eventually begin to reflect His purposes and His character within us.  

Even the lowly creatures that we refer to as "bugs" have a divine purpose to fulfill as they crawl along the surface of the earth.  This week let's target our pride as we practice the lowly and humble "Bug Walk."   Prenatal students should be careful about compressing the side walls of the uterus in this effective hip opening position.

• Physically---After several warm-up rounds of "Salutations to the Son", exhale from an "Upward Salute" (Urdhva Hastasana) into a slightly wider than hip-width "Forward Fold" (Uttanasana) but with the knees slightly bended.  Remain here, arms hanging down and released, for 3-5 smooth and deep breaths to allow the back muscles to lengthen and relax into the gentle tug of gravity.  At the top of a long inhalation gaze at the big toes while (padhayoragrai drishti) drawing up the pelvic floor and abdominal muscles and lifting the tail bone upward. Then exhale both hands inside the feet and back around the outside of each leg to firmly grasp the foot, ankle or calf, depending upon how tight the hamstrings and hips are feeling in the present moment.  With each exhalation take a step with the right foot walking around the left foot in a counter-clockwise motion until you gone full circle.  Relax back at center for 2-3 breaths before reversing the direction of the "Bug Walk" to move in a clockwise direction for 360 degrees.   After completing slow circles in both directions, release from "Downward-Facing Dog" to the knees and then onto the back for a minimum of five minutes in the restorative "Corpse Pose" (Svanasana) described in the January 24, 2009 blog.
• Mentally---While walking slowly in the "Bug Walk" circle, focus on taking one step with each exhalation and releasing any pride or desires for self-gratification.  Breathe in gratitude that you're able to do any version of this hip and hamstring-opening "walk."
• Spiritually---Laugh inwardly at the image of yourself walking in small circles, butt in the air. But remember that God has fully equipped you for His purposes and it only seems as if you're walking in circles.  Adopt a humble and obedient attitude while practicing the "Bug Walk" reminding yourself of what the Lord requires of you.

"He hath shewed thee, O man, what is good; and what doth the Lord require of thee, but to do justly, and to love mercy, and to walk humbly with thy God?"          (Micah 6:8. KJV) 

"Running in Safe Mode"

All this week I'll be running in "safe mode."  In computer speak, that means my operating system is only partially functioning with several programs unavailable at this time due to some large kidney stones (8mm and 5mm) that showed up in a recent CT scan.  According to PC experts, safe mode is a powerful tool for fixing problems in operating systems like Windows.  So in my personal, physical terms, this means that I'll be attempting to fix some chronic dietary problems that have lead me to pass more kidney stones last week.  In short, I'll be on a modified liquid fast until my urologist is able to break up those two large stones into smaller, more passable, 2mm-size through a shock wave process called lithotripsy, which pulverizes the larger stones using a lithotriper that creates rapid, shock wave vibrations.

As with most lessons in life this recent one was not easily learned or pain-free!  But now, I finally get it!  I do hereby resolve (Legal-eeze sounds like a serious commitment!) to eat much more cautiously and mindfully---no wine, cheese, nuts (hard to digest!), spinach, rhubarb green onions, blueberries, or other food items high in oxalates.  Chemically speaking, an oxalate occurs naturally in plants and nuts and forms an insoluble salt with calcium which interferes with its absorption by the body.  Thus, stones form in the garbage collecting organs known as kidneys.  Over ten years ago my last bout of kidney stones were collected and studied to see which dietary items should be avoided and I was given a list of food items to eliminate from my diet, which I promptly filed and ignored.   How stupid!  

We may never know why we continue to make the same mistakes over and over, relearning the same old lessons over and over.  It really can't be a simplistic answer like stupidity!   Maybe because I'm now practicing yoga daily and I'm a bit more aware of my body, and my decisions, but this time I'm finally ready to learn...and obey.  Until my next scheduled lithotripsy---which is not a painless solution, by the way---I'll be running in safe mode in an attempt not to create more problems for my over-worked kidneys.   
This week let's all try to target our diet and attempt to eliminate the items that we know are not healthy for our particular systems.  Since what we eat and drink is our fuel to provide energy, let's add more easily digestible vegetable juices and herbal teas.  And the obvious, let's all drink more water after we practice yoga!  Warning:  Please don't forget check with your doctor to make sure a three-day liquid detox would not be harmful to your body, especially if you are on prescription medications for blood pressure, diabetes, or other serious conditions!

• Physically---When shopping this week, begin your liquid cleanse or detox plan by purchasing liters of cranberry, orange, apple and V-8 juices as well as herbal detox teas.  (The brand Yogi teas has an interesting array of choices.)  If you're planning a modified detox, bring home a sufficient supply of fresh fruits and vegetables (but not those high in oxalates if you're prone to kidney stones!) to supplement your liquid diet.   Remember that your body needs fuel even when "running in safe mode."   On "Day One," I usually have a 4-6 oz. glass of orange juice for breakfast, a 4-6 oz. glass of cranberry or apple juice for lunch and some clear vegetable or chicken broth for dinner, with intermittent sips of water in between "meals." Prepare a cup of Chamomille tea to relax before bedtime.  Repeat this plan for "Day Two" and "Day Three", varying the flavors of the juices and teas for interest. Warning:  If at any time you become light-headed or dizzy during this detox, please discontinue immediately by preparing a slice of bread or some rice and steamed vegetables to return your digestive tract slowly back to solids. 
• Notes:  You may loose 2-3 pounds during the detox, but unfortunately the pounds all return when you return to your normal diet.  The first three days of a detox only cleanse the body so that the urine will run almost clear.  If you are comfortable continuing your "fast" for two more days, Days Four and Five help to purify the body, and Days Six and Seven are bonus days that begin the healing process in your organs.  Each day becomes easier because of the sense of lightness and well being that you begin to experience.
• Mentally---Never put anything into your mouth without a mindful resolution that this will be good fuel for your physical body.  Always listen to your body and your breath; they are communicating with you on a regular basis!
• Spiritually---If you spend significant time alone with the Lord by reading God's wisdom from the Bible and practicing yoga during your days of fasting, you'll feel spiritually full. The time will also go by much faster!   I know this to be true from personal experience because many of our cravings are for something that only God can satisfy. 

"And Jesus answered him saying, 'It is written that  man shall not live by bread alone, but by every word that proceedeth out of the mouth of God.' "     (Matthew 4:4, and also Luke 4:4, KJV)

"Don't Go There!"

DO go somewhere to retreat from the busyness of life, and take your yoga practice with you! It isn't even necessary to take a yoga mat; a blanket will do. But we all know that there are places we shouldn't go. For example, it's not a good idea to walk down a dark alley in a strange city, alone, after midnight, in the poorest section of town. Really. When practicing yoga postures, we should never go beyond the place referred to as the "edge." That place can be defined as the point of maximum resistance in the muscles, fascia, ligaments and joints BEFORE the sensation of pain is experienced. Beware of the inner voice that might urge you to force or push your physical body beyond the edge---that's called your ego. Rather, listen to the God-installed, inner voice of intelligence that helps you to move into your best version of each position.
Slight discomfort can be experienced in an active stretch because we are lengthening and/or compressing tissue to encourage openness and the movement of body fluids in order to lubricate affected areas. This stretching sensation should not feel the same as the type of shooting pain that causes injury. Don't go there! Do try this week's easy stretch to become familiar with the difference between a healthy stretching sensation and actual pain:

PHYSICALLY---If the weather permits, sit outdoors in any comfortable position (Sukhasana, Siddhasana, Virasana, or "Adept's Pose", or even seated in a chair) and inhale both arms out to the sides and upward in a sweeping motion called "Upward Salute" or Urdhva Hastasana in Sanskrit. Slowly exhale the arms down to the sides, stopping at shoulder height with the hands bent backward at the wrists and the thumbs pointing upward. On the next deep inhalation, spread the ribcage and fingers as widely apart as possible to experience a healthy, not painful, stretching sensation. Experience the three distinct segments of this easy breath-synchronized flow as the breath arises, and then remains or abides during the active stretch, and finally dissolves into a state of ease for the hands and ribs. Repeat this active stretch for 3-5 smooth and rhythmic breaths before continuing your practice.
MENTALLY---Remain aware and focused on the coordination of physical movements with the smooth and steady flow of the breath. Try to describe the stretching sensations between each finger and rib. Practice conscious breathing as you count each breath and its segments.
SPIRITUALLY---During each deep inhalation fill your heart and lungs with gratitude for the gift of life and for your God-installed conscience that attempts to keep you out of trouble. Become more aware of how each minute experience flows into the next, generating energy and clarity.

"For this God is our God for ever and ever; He will be our guide even unto death." (Psalm 48:14, KJV)

(Yes, this blog looks different than the previous blogs because I haven't figured out how to bold or italicize font while using the "Blog Press" application for my iPad. If there's an Apple "genius" or anyone out there who knows how to do this---I've already tried "command + B" to no avail--- please email me at yogaladyplf@gmail.com.)  Eventually I edited these changes on my home PC.
Namaste, plf
- Posted using BlogPress from my iPad

If you'd like to practice with personalized instructions and modifications you may attend a live, one-and-a-half hour Christian yoga class on Tuesday evening from 7-8:30pm at the Canyon Hills Presbyterian Church on Fairmont in Anaheim Hills, or from 6:45-8:15 am on Wednesdays at the Hephatha Lutheran Church Fellowship Hall on Santa Ana Canyon Road in Anaheim, OR from 1:30-2:45pm every Wednesday in the Hephatha Fellowhip Hall.

Location:Big Bear Retreat

"When the Storm Hits"

If we depend entirely upon events to stir up feelings of happiness, then we're vulnerable to the volatile mood swings that seem to be a part of life.  It can be exhausting and even destructive to expect to be able to create new experiences constantly in order to remain upbeat and happy.  

When the storm hits and there are delays, or even destruction of those temporal pleasures, then what do we do?  Is our faith in a loving Creator strong enough to trust that He will carry us through to end every storm with "a silver lining?"  How can we experience true and pure joy in the middle of unpleasant events that are often beyond our control.

My daily prayer is that everyone of us can learn to "rest in hope"---hope that our situation will surely improve with hard work and time, and of course faith, though it be as tiny as a mustard seed.  Faith, like a muscle, will atrophy and wither if it isn't fed and practiced regularly.  Many mornings when I awaken and just before I drop to my knees in prayer, I like to practice a tip-toe version of "Mountain Pose with Bound Hands" called Tadasana Urdhva Baddha Hastasana in Sanskrit.  During this reaching upward I imagine my faith to be grounded as a mountain and growing strong and tall with each breath.  Practice this week's easy targeted pose every morning for the next week and watch your toes, the arches of your feet, all the leg muscles, your back and core muscles, as well as the arms, develop and flourish like a sturdy tree.  Add the spiritual dimension to practice true yoga and  mark the maturing of your faith muscles.

• Physically---Upon awakening and just as your feet hit the floor, bring them together until the inner big toes touch and ground down firmly into all four corners of each foot.  Through the nose only draw in a long and deep ujjayi (victorious) breath with gratitude for a new day while sweeping  the arms out to the sides and then upward, rising up onto all ten toes and interlacing the fingers at the top of that inhalation.  Hold that energy (prana) in during a brief pause at the top of that breath (a breath retention called antara khumbhaka) while drawing up the pelvic floor and abdominal muscles (the bandhas or "locks") for spinal support.  During the exhalation, roll the thumbs down and forward as you press the palms upward with extended, straight arms and legs, muscles hugging bones for support.  This also squeezes the blood vessels to increase blood flow throughout the extremities.  Hold this posture called "Mountain Pose with Bound Hands" called Tadasana Urdhva Baddha Hastasana for 3-5 breaths, if possible, without losing balance on the toes.  Exhale to lower back onto all four corners of each foot and try this 3-5 more times without an emotional response.  Simply observe. 
• Reject any negative responses to losing balance and simply practice this rising and lowering for several rhythmic breaths before exhaling into a "Forward Fold" (Uttanasana described in the April 27, 2009 blog) to relax the entire back of the body.  Inhale to look up into "Upward-Facing Forward Fold" and then exhale back into "Plank Pose" (May 4, 2009 blog) to continue with a "Salutation to the Son," or simply lower to the knees for prayer as you focus your attention on the practice of developing the faith muscles.
• Mentally---Objectively observe how your skeletal alignment greatly affects the ability to balance and stand tall on the toes.  Trust the wise design of a strong skeletal support created by a loving God who wants you to stand as tall as you can, even in the midst of the roughest storms that howl around your environment.  Practice gazing up at your hands (hastagrai drishti) for a greater mental and physical challenge.
• Spiritually---As you draw each deep breath into the back of your throat, and the energy rises up through your lungs, imagine you're drawing in the gift of faith, though it be as small as a mustard seed.  Envision this faith and trust in your Creator growing stronger and spreading throughout your body, up into your arms and flowing out through the palms of your hands to others around you.  Exhale all doubts and negative thoughts as you feed your faith, "rest[ing] in hope" after this yoga practice by reading the words spoken by Jesus and recorded by the apostles Matthew, Mark and Luke.
  

"I will bless the Lord, who hath given me counsel; my reins (your mind or conscience) also instruct me in the night seasons.  I have set the Lord always before me; because He is at my right hand, I shall not be moved. Therefore my heart is glad, and my glory rejoiceth; my flesh also shall rest in hope." 

(Psalm 16: 7-9, KJV)

"The kingdom of heaven is like to a grain of mustard seed, which a man took, and sowed in his field. Which indeed is the least of all seeds; but when it is grown, it is the greatest among herbs, and becometh a tree, so that the birds of the air come and lodge in the branches thereof."     (Matthew 13: 31-32, KJV)

Be encouraged in your faith by reading each apostle's account of Jesus' parable of the mustard seed in Matthew 13:31-32, Mark 4:31-32, and Luke 13:19.         Namaste, plf

"Manual and Spiritual Guidance"

Occasionally we need a gentle push in the right direction.  Much like a five-year-old wandering dangerously out of line on a field trip to catch a train, the adult in charge gently places hands on shoulders or the back to point the child in the right direction.  God also does this for us through the gift of our conscience---that God-installed inner voice of intelligence that faithfully lets us know when we're out of line with God's will for us.  It's almost as if God is putting His hands on our shoulders and turning us around, manually guiding us in the right direction.  He also does this when we read His words in The Holy Bible and feel convicted of a wrong attitude or behavior.  Hopefully, we also allow Him to provide His wise counsel and guidance while we're yoking with Him during our private yoga practice!

One morning this summer as I was practicing last week's gentle twisting position called Bharadvajasana I, my hips and lower back felt unusually tight. Present-minded awareness of my conscience told me that my body needed more preparation before I could transition safely into the more challenging Bharadvajasana II.  Thanks to my inner guru---for me that's the Holy Spirit---I then proceeded into a new but amazingly effective combination of Thai yoga massage and unilateral counterposes using gentle manual guidance.  Read on and I'll explain.

This week I'm pleased to be able to share this process in a newly-developed combination of postures (asanas).  To my knowledge the position doesn't have a name, but rather is a combination of two seated postures. Since the bottom leg is in a "Half-Head-to-Knee Pose"---that would be Ardha Janu Sirsasana in Sanskrit---and the other leg is in "Half Hero Pose" we'll refer to this combo of counterposes in literal Sanskrit Ardha Janu Sirsasana Virasana.  (I'm hoping that all of you yoga purists out there will forgive me for taking the same liberty that many other yoga teachers have done when they've borrowed positions from gymnastics.)  When practiced mindfully in combination with Thai yoga massage movements and manual guidance, prenatal students will find this week's practice to be a wonderful hip-opening, mind-opening, and lower back release.

• Physically---After prayer in "Child's Pose" to yoke with God, exhale the left hip down onto the floor just to the left of both feet and then inhale the torso to raise up into a seated position.  While exhaling, use both hands to manually draw the bent left knee away from the right thigh by opening the left hip away from center (externally).  The left leg will be in the traditional Janu Sirsasana hip-opener with the left heel seated at the base of the pubic bone and the sole of the left foot under the inner right thigh.  The right hip will be rotated internally toward the center with the top of the right foot resting outside of the hip.   Taking a long and deep inhalation while sweeping both arms out to the sides and up, ground down into both sit bones as the spine extends upward.  During the equally long and thorough exhalation, the locks (bandhas) draw in and up like a drawstring, and the hands lower to the creases at the top of each hip (the groins) and manually press down and back away from the knees with the thumbs pointing toward the center.  Use the triad of each hand, the v-shape between the thumb and forefinger, for "manual guidance" to gently stabilize the hip joints as one hip is in external rotation and the other is rotated internally.
• After 3-5 breaths seated in this combination position that we're referring to as Ardha Janu Sirsasana Virasana, it's time to oil the hip joints in a few forward and back, then side-to-side and whirlpool flows of Thai yoga massage.  With the manual guidance of both hands stabilizing the hip joints, inhale the spine straight up and forward to the place of maximum resistance called the "edge" with the chin lifted.  Then exhale the entire spine back while gently pressing the groin down and lowering the chin to the lifted chest in the chin/throat lock (jalandhara bandha).  Repeat these forward and backward leans for 3-5 rhythmic breaths, bending only at the groin---not the waist or neck.  Then inhale slowly back to center over the sit bones, extending up through the crown of the head, and exhale to lean to the right side while manually pressing the left hip down and back to ground it.  Inhale back to center and exhale to lean the straight spine to the left as the right hand manually presses into the right groin.  Repeat for 3-5 sets (one right lean, one left lean) and inhale back to center to begin the clockwise whirlpool action to the right.  Inhale forward with the chin lifted but maintain even pressure on both groins, then right; then exhale back and then left with the pelvic floor and abdominal "locks'' engaged for core support and the hands providing gentle pressure and stability in the hip joints.  Repeat for 3-5 clockwise cycles of rotation coordinating the leaning with the breath synchronization.  This will take some practice but is well worth the time and effort to gently move the hips through their full range of motion while rotated in these counterposes.  Finally, inhale back to center and begin the counterpose rotation for 3-5 breath-synchronized Thai yoga massage flows.
• Mentally---There is a great deal of mental concentration and focus (called dharana) required to combine the manual guidance, rhythmic breathing (pranayama) and engaging of the locks (bandhas) with Thai yoga massage flows in a specific position (asana).  When the mind is stilled and fully engrossed in this process, you are beginning to engage in the sixth stage or component of yoga in which the mind becomes one with the Creator. 
• Spiritually---Ideally, when experiencing such an engrossing yoga practice, the ego is restrained and there is no feeling of "I" or "mine", but only an offering to be open to the  counsel and the hand of God.   Our goal is to become so connected to our God that we know immediately when we are out of line with His divine will.  Our heart will grieve in conviction and we will be "pricked in [our] reins." (The reins symbolize our mind.) Our conscience tells us when we need to listen to His wise counsel, to re-center and re-new our commitment to serve only Him, not self.

"Thus my heart was grieved, and I was pricked in my reins.  So foolish was I, and ignorant; I was as a beast before Thee.  Nevertheless I am continually with Thee; Thou has holden me by my right hand. Thou shalt guide me with Thy counsel, and afterward receive me to glory."            (Psalm 73: 21-24, KJV)

May we sharpen our conscience through a daily,  yoked connection with our Lord.     plf

"Be Transformed, not Conformed"

These two words---conform and transform---both contain the root word form, which refers to the shape, image, outline or structure of anything. The prefix con or com adds the connection, meaning "with or together." But in order to be conformed "to or with" anything, there must be a making or a bringing into a similar shape or structure.  A degree of force or will is implied so that when we conform to a certain set of guidelines or rules---or even a yoga position---we decide to accept the shape and we willfully choose to become like or similar to that image or likeness.  

It's been said that yoga practice can be transformational. While it may be true that  yoga asanas or postures can conform our bodies outwardly into a specific shape or image, that does not mean that we have been transformed.  The prefix trans in transformation means that the change occurs slowly "over or across" a period of time.  In order to experience an almost miraculous change in basic nature and thought patterns we must allow for regular, even constant practice (called abhyasa) over time to thoroughly change our physical, mental and spiritual condition.  This week's targeted posture is a "Seated Twist" called Bharadvajasana I that will, over a period of regular practice, help to restore suppleness in the dorsal and lumbar regions of the spine.  If practiced with present-minded awareness and a spiritual connection to the Creator, over time this gentle twist may just help to establish a yielding and compliant nature that is open to change.   Bharadvajasana I is also one of the only twists that is safe for prenatal students to practice, and it is extremely beneficial for people with very stiff backs, such as those with arthritis.  It's comforting to realize that if your body is misshapen, your inner nature doesn't have to be!

• Physically---The warmth of the early morning sun adds a delightful dimension to the practice of the "Seated Twist" called Bharadvajasana I by heating the muscles and joints while infusing them with natural vitamin D sunshine.  Begin in "Child's Pose" (January 10, 2009 blog) for prayer and meditation, and then slowly exhale onto the left hip to bring the legs and feet to the right side beside the hip.  If both sides of the buttocks and the sit bones do not make contact with the ground, a prop (such as a thin pillow or folded blanket) may be needed under the lower hip to level out the pelvic basin.  The right ankle will rest comfortably on the inner arch of the left foot.  Remain grounded with level hips in this preparation for 3-5 breaths before beginning the twisting action that will conform your body into the physical outer shape of this pose.
• Then inhale a long and slow breath to lift both arms upward, drawing the pelvic floor and abdominal muscles (the bandhas) up and inward at the top of that inhalation, and exhale while turning the trunk to the left about 45 degrees as the right hand lowers to the outer side of the left thigh near that knee.  Inhale the left arm straight out from the shoulder with the palm facing outward, and then slowly exhale it to the side and behind the back, bending the elbow to reach toward  OR grasp the right upper arm just above the right elbow.  Keep the gaze forward and over the right shoulder as you twist to the left. If the dorsal or lumbar back is stiff you may have to simply reach toward that right arm, or use a strap around the right elbow for leverage.  Remain here with an expanded chest for at least five deep, ujjayi (three-dimensional, victorious) breaths.  Consistently lift and expand to extend the spine up through the crown of with each inhalation, and then draw the pelvic floor and abdominal locks in like a drawstring to support the spine while deepening the twist to the left.  Wait patiently for the release to occur before reversing to twist to the right.
• Inhale and relax forward into "Child's Pose" for 2-3 slow and deep breaths before exhaling the hips to the right and the feet to the left side of the hips, left ankle now resting in the arch of the right foot.  Remain in this twist to the right for an equal number of breaths before straightening both legs out in front and lowering onto the back in "Corpse Pose" (January 24, 2009 blog) for a minimum of five minutes.
  
• Mentally---Remember NOT to force the spine to twist beyond your "edge" in order to physically conform to the shape of this pose, but rather pay attention to the places in the upper and lower back where you feel stuck.  Breathe deeply into these tight areas, and invite metta or lovingkindness to enter and renew your stiff spine, shoulders and resistant attitude.  Wait patiently for release from bondage, becoming more supple with regular practice and a positive attitude that anticipates renewal.
• Spiritually---While practicing this gentle twist to restore suppleness in the physical spine, allow your spiritual heart and mind to expand and become more open to the leading of the Holy Spirit.  Invite God into all areas of your life to slowly open and change you---transforming you from within as you regularly practice yoking with Him. 

"And be not conformed to this world; but be ye transformed by the renewing of your mind, that ye may prove what is that good , and acceptable, and perfect, will of God."
(Romans 12: 2, KJV) 
May we become spiritually limber and lithe, yielding easily to the drawing of the Spirit within us.  Namaste,   plf

"Be Prepared"

The Girl Scout motto expresses worthy advice for all of us---"Be prepared!"  We can ride out the storms of life a bit more comfortably if we have a flashlight with spare batteries nearby.  We don't head to the beach in the noonday sun without wearing ultra-violet protection sunglasses or expose our skin without applying an appropriate level of sunscreen to protect it from cancer-causing rays.  And we don't extend into intermediate stretching yoga postures such as this week's "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana without first warming the appropriate muscles and joints.    

Warning:  Prenatal students should be cautious not to overstretch during the second and third trimesters when  the placenta produces a hormone called relaxin that will allow laxity in the joints and possibly lead to instability.  

• Physically---Prepare the muscles and joints for this intermediate, asymmetrical balancing posture, called "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana, with several rounds of "Salutations to the Son" with the  "Dancing Warrior" vinyasa flow (described in the January 4, 2010 blog) to warm the leg muscles and hips.  To further prepare the hips, side, back and leg muscles, spend at least five slow and deep breaths in each of these unilateral (one-side-at-a-time) positions beginning in "Staff Pose" (Dandasana, June 22, 2009 blog) and then moving through "Head-to-Knee Pose" (Janu Sirsasana, June 29, 2009) on the right side, transitioning to "Three-Limb Pose" (Triang Mukhaikapada Paschimottanasana, July 6, 2009); then move cautiously---NOT prenatal students---into the "Seated Twist Pose" (Marichyasana I, July 13, 2009) before attempting the "Seated Forward Fold" (Paschimottanasana, July 20, 2009).  Remember to breathe smooth and rhythmic breaths as you move slowly into these deep stretches for the hips, lower back and thighs.   Again, never force your body to move beyond your "edge" into pain and injury!
• After completing the above careful preparation for the standing pose, "Extended Hand-to-Toe Pose," with the hands behind the hips, slide the feet just under the knees hip-width apart and then press into both hands to come into a squatting position.  With a deep inhalation allow the lower abdomen to expand and push the knees down and forward.  At the top of the breath draw the pelvic floor and abdominal muscles (the "locks" or bandhas) up and inward, and then exhale as the tail bone rises up and the legs straighten into a soft, "Standing Forward Fold."  Remain here with the hands cupping the elbows for 2-3 smooth breaths as the weight of the head surrenders to gravity, lengthening and releasing the muscles across the back of the body.  Now, you're ready to inhale and sweep the arms out and up into an "Upward Salute" (Urdhva Hastana, April 13, 2009 blog) and exhale into last week's preparation called "Standing Hand-to-Big Toe Pose" with all four corners (the cornerstones) of the left foot grounding into the floor as the crown of the head remains lifting in opposition.  When you're ready and centered over the left foot begin to straighten the right leg by pushing through the heel and ball of the flexed foot.  It's better to allow a slight bend in the lifted leg than to bend forward at the waist or hike the right hip up due to tight or weak hip flexors (psoas major, iliacus, and rectus femoris).
• Once the lifted leg is extended to your edge, for a greater challenge and release, inhale to move the left hand from the left hip straight out to the side, shoulder height, and slowly exhale the right leg out to the side.  Be sure to keep the hips square with a neutral pelvis---neither tipping forward or backward.  Then add a slight cervical twist by rotating the head and the gaze to the far left (parsva drishti) away from the extended leg, but keeping the crown of the head aligned directly over the spine.  Remain in this fully extended variation of "Extended Hand-to-Toe Pose" or Utthita Hasta Padangusthasana, for 3-5 breaths before slowly exhaling the lifted leg down and back under the right hip.  Inhale to ground the right foot and switch to lift the left bended knee, exhaling it into the chest before continuing on the left side. 
• Mentally---This balancing posture (asana) requires physical and mental strength, as well as an attitude of calm focus with a steady gaze.  If the mind wanders away from the body and conscious breathing, a reduced volume of prana or life force will be insufficient to fuel the energy required to hold the balance.  Hold a steady gaze with relaxed breathing and simply observe what is possible at this particular moment.  Be an objective witness to your ability to stand and balance on one leg at a time, releasing all judgment and emotional responses with every exhalation.
• Spiritually---We have a limited capacity to control our immediate surroundings, but we can control many aspects of the body, as well as our thoughts and reactions to our surroundings.  As you practice balancing on one leg with the other extended out to your personal edge, hold on to the joy of what you are able to do and let go of self and ego. Trust God to go before you and prepare the way, dealing with the issues that are beyond your control.   Think lovely thoughts about the many glorious promises found in The Bible, such as these two from The New Testament:

"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)

"But as it si written,  Eye hath not seen, nor ear heard, neither have entered into the heart of man, the things which God hath prepared for the that love Him."     (I Corinthians 2:9, KJV)