"Who Are You?"

Have you ever said or done something that you weren't pleased about and then promptly asked yourself, "Who was that?" leading to "Who am I?"  We've all disappointed ourselves and others at some point in the heat of life's battles.  The good news is that we are not a finished product yet.  As in the story of The Velveteen Rabbit, we're all in the process of becoming something.  It has been said that we become what we love.  As water takes the shape of its container, so the mind is transformed into the likeness of whatever it is contemplating at the moment.  The clear message is, "Be careful what or who you admire and think about on a regular basis."  But the real question evolves into, "Who or what do you want to become?"  Do you want to be a higher version of yourself or a brand new creature in Christ? 

It's very difficult to consistently respond to life challenges from the place called our "higher self."  As a Christian I know that my "higher self" is only in control when I give the reigns to Christ every waking moment in an effort to become a Christ-controlled person.  Like any great work, the process of becoming Christ-like takes a lifetime to accomplish!  We may decide to dedicate our life to Christ in an instant, but the actual yoking to His Holy Spirit on a moment-by-moment basis requires an ongoing and immediate yielding of our responses as they are occurring. 

This week in honor of the animal which represents our "higher self" in India,  we'll practice the yoga posture called "Elephant Pose" as we attempt to connect to the "higher self" through our moment-by-moment yielding to God's Holy Spirit.  If the transformation seems slow and frustrating, it helps to remember that God will never give up on us!  (This variation called "Elephant Pose" is not to be confused with the more challenging "Elephant Trunk Pose", which will be targeted next week.) 

• Physically---First, take time to warm the muscles and joints with several rounds of breath-synchronized "Salutations to the Son" as described in the April 27th through May 11th, 2009 blogs.  Transition from "Downward-Facing Dog" to "Elephant Pose"  by walking the hands back toward the feet into the "Standing Forward Fold" called Uttanasana.  Then inhale deeply as both arms sweep out to the sides and the torso lifts up into the "Upward Salute" called Urdhva Hastasana.  With a long and slow exhalation, step the feet out slightly wider than hip-width and release the elbows to shoulder-height, pressing the elbows together at the end of the exhalation.  Allow the tips of the thumbs to rest between the eyebrows with a "Third-Eye" gaze point or naitrayoh ma dyai drishti.  softly closing the eyes at least 2/3 of the way to shut out visual distractions.  With each inhalation ground powerfully into all four corners of each foot while extending up through the spine into the crown of the head.  During the exhalations encourage the  bottom tips of the shoulder blades to tuck in and down while pressing the tailbone down toward the floor as the bended knees align over the toes.  Remain grounded in "Elephant Pose" for 8-10 smooth ujjayi breaths while experiencing the hips and thighs building heat and strength.  Finish your practice with 5-10 minutes in the restorative "Corpse Pose" described in the January 24, 2009 blog. 
• Mentally---While the mind is fixed on the rhythm and quality of each deep and thorough breath, and the gaze is "Third-Eye", focus on the source of each life-giving breath.  
• Spiritually---To add the third and spiritual dimension to your physical yoga practice, while holding the physical posture of "Elephant Pose" let the index fingers of your hands point up toward the source of your "higher self."  Become mindfully aware of God's promise to finish the good work which He began the moment you first believed that God sent His only begotten Son to die in your place.  It may help to memorize and think on the promise found in the first chapter of Philippians, verse 6:

"Being confident of this very thing, that He which hath begun a good work in you will perform it until the day of Jesus Christ."                                       (Philippians 1: 6, KJV)

"Riding Out Pain or Discomfort"

Just one week after my abdominal surgery I contracted an intestinal flu that had me knocked down and out for four full days!  Thanks to anti-diarrheal products and probiotics I am on the mend today and the abdominal cramping has subsided.   (That means I can almost concentrate totally on writing this blog.)   During the most intense cramping my husband tempted me to take pain medications that had been prescribed for my post-surgery recovery, but I bravely refused because I don't like to  disguise the pain (my body's physical messages to me) unless it becomes unbearable---for example, when passing a kidney stone!  My husband suggested that it might be at the unbearable stage (for him) but I insisted that my audible groans were simply bhamari pranayama---large black bee humming exhalations.  These soft humming exhalations were a great relief, although admittedly they moved into high-pitched bee humming at times.

Regardless of our life situation, we are guaranteed to experience pain and discomfort in some form---physical, mental or emotional.  The good news/bad news is that the pain changes.  It gets better or worse; it rises and falls.  All we have to do is endure.  Some people choose to disguise the pain with drugs or alcohol, but that does not fix or heal the real problem.  Sometimes it adds a new one, such as liver, kidney and heart damage, etc.!  It makes no sense to exchange one set of problems for another.  Pull yourself up by the boot straps (as the tough guys say) and just ride out the pain or discomfort as a surfer rides whatever size waves come his way.

When we're temporarily "knocked down and out" because our external world is out of whack, it's admittedly difficult to find a still, quiet place within where we can connect to the suffering with quiet acceptance.  (I'm still working on the quiet part.)  However, I have found that by practicing deep ujjayi pranayama (three-dimensional breath control), and occasionally adding the bhamari bee-sounding exhalations, we can prevent ourselves from focusing on the pain or discomfort, but rather on the life-giving force that comes to us in each deep breath.  As we exhale we can quietly accept this pain or discomfort as a temporary but assured part of life.  This week if you're physically able to stand in any variation of the last two week's postures  ("Goddess Pose" and "Revolved Goddess Pose") for at least five breaths, try adding the hip-opening "Surfer Pose" to stay grounded in peace while riding out your waves.

• Physically---After warming muscles and joints in 2-3 "Salutations to the Son," (described in the April 27th through May 11, 2009 blogs) stop to remain in "Downward-Facing Dog Pose" for 3-5 deep and smooth breaths while grounding into both hands and feet during exhalations. Then inhale, draw the pelvic floor and abdominal muscles up and inward (the "locks" or bandhas) and exhale the right foot forward between the hands as the back foot pivots externally away from center and the right foot turns slightly to the right.  Both feet are now turned away from center about 45 degrees and the hands can move to the inner knees in order to encourage and stabilize the external rotation of both hips in this assisted "Goddess Pose."   
• From "Goddess Pose" inhale to ground firmly into both feet, drawing up the "locks", and then exhale the torso forward slightly as the left leg and arm extend away center and the right arm bends with the elbow extending out to the right.  Inhale deeply, flexing both wrists back as the gaze follows the left hand for hastagrai drishti or gaze point, and the right fingers point toward the right ear.  Hold this "Surfer Pose" for 3-5 breaths with the right knee aligned directly over the right ankle and the right thigh and bent arm extending parallel to the ground.   To switch sides, inhale back to center and then extend the right leg and arm straight to look forward over the right hand (called "goofy-footed" by surfers) as the left arm bends to bring the left hand by the ear.  Remain in this goofy-footed "Surfer Pose" for 3-5 deep and smooth breaths before relaxing in "Corpse Pose" for at least five minutes.  (See the January 24, 2009 blog.)
• Mentally---Focus all attention on bringing strength and stamina into the body with each deep inhalation as you extend through the crown of the head, and ground down through your center (called the hara) as you release into "Surfer Pose" to allow the hips to open away from center.
• Spiritually---Allow your suffering to refine your attitude about pain as you commit yourself to your loving and faithful Creator, riding out the waves of pain or discomfort in His peaceful presence, even in the midst of chaos.  While holding "Surfer Pose" breathe in healing and strength and let go of fear and frustration.  Let your faith be encouraged by the words of Peter:

"Wherefore let them that suffer according to the will of God commit the keeping of their souls to Him in well doing, as unto a faithful Creator."              ( I Peter 4:19, KJV)

"Cast all your care upon Him; for He careth for you....resist stedfast in the faith, knowing that the same afflictions are accomplished in your brethren that are in the world.  But the God of all grace, who hath called us unto His eternal glory by Christ Jesus, after that ye have suffered a while, make you perfect, stablish, strengthen, settle you."     

(I Peter 5: 7, 9-10, KJV)

"The Art of Doing Nothing"

On rare occasion, (after surgery, for example) we may be told to "do nothing---no sports, no lifting, no strenuous physical activity, etc."  What if we're told not to practice yoga?  Then what?  How do we spend our valuable time?  Can every waking second be filled with reading, television, movies, games, computer networking, light cleaning or organizing (yuk!) or worse yet, eating?  How do we deal with the boredom of physical inactivity?  How can we free ourselves from the feeling that we must always be doing something?

"No yoga" does not mean no yoking of body, mind and spirit in stillness.  Meditation is the meat of yoking with God.  It doesn't matter that there is very little, if any, movement or changing of postures (asanas).  But there is always the essence of remaining and abiding in a relationship with your best friend---the One whose presence calmed you moment-by-moment through the whole process of pre-op and post-op. When the often distracting flow from posture to posture is removed, what remains is what really matters about yoga---the God connection.  

This week try practicing yoga by doing nothing but remaining physically and mentally still in the peaceful presence of your Creator.  This practice of the sixth stage of yoga (called meditation or Dharana) is safe and is universally recommended for everyone in order to balance the busy-ness of daily life.  

• Physically---Choose a time and place to meditate where external distractions won't interrupt the stillness. The physical body can be seated in any of the traditional postures (asanas) for meditation:

1. "Adept's Pose" (Siddhasana described in the October 26, 2009 blog), 
2. "Hero Pose" (Virasana described in the May 27, 2009 blog), 
3.  "Easy Pose" (Sukhasana described in the May 4, 2010 blog), 
4. The most challenging seated posture for meditation is only for those with very open hips, called "Lotus Pose" (Padmasana  is not yet described in my blogs because I cannot sit comfortably for more than three breaths in this position.  Maybe next week.) 
5.  OR lying down in "Corpse Pose" (Savasana described in the January 24, 2009 blog) will work as long as you don't fall asleep because that's cheating (the relationship)!

• Whatever physical position you chose, it should be comfortable enough to avoid the pitfall of distracting pain.  Also, visual distractions (dust, cobwebs, etc.) can be partially eliminated by lightly closing the eyelids to practice the fifth limb of yoga called pratyahara, or withdrawal of the senses.  In the fifth stage of yoga, all five senses are brought under control as the focus turns inward to a present-minded, rhythmic control of the breath (pranayama) and its Source.   (It can be very freeing to step away briefly from the physical realm!)
• Mentally---Here lies the challenge of meditation!  When the element of physical activity is removed the mind seems to want to pick up the slack, so it's difficult to stay in each present moment without shifting to a past event or planning something in the future to satisfy desires or cravings.   As B.K.S. Iyengar states in his yoga text, Light on Yoga, "If a man's reason succumbs to the pull of his senses, he is lost....There is bondage when the mind craves, grieves or is unhappy about something.  The mind becomes pure when all desires and fears are annihilated."  And it's a constant battle of the will!
• As you practice freeing your mind from the pull of desires or fears, I've found that it helps to become an objective witness to where and upon what the mind is dwelling, but without any negative emotional responses.  If you experience the distraction of cravings or desires, simply return your thoughts over and over again to the joy of gratitude to your Creator for the gift of life that is experienced in each and every breath you draw from God.  God then becomes the object of your attention and affection as you become completely engrossed (dharana) in His goodness, mercy and compassion.  Your mind is stilled upon  the knowledge of Him.
• Spiritually---With a regular practice of meditation that uses the yogic tools of pranayama (breath control), pratyahara (withdrawal of the senses) , and dharana (complete absorption and focus) you will develop spiritual discipline!  These disciplines enhance the spiritual connection to your Creator that enables you to reject the broad path of destruction through satisfaction of the senses and embrace the narrow path to freedom from bondage through Christ Jesus' ultimate gift of love.  This is the "strait gate" that Jesus advised us to enter as recorded in the Book of Matthew:

"Enter ye in at the strait gate; for wide is the gate, and broad is the way, that leadeth to destruction, and many there be which go in thereat; Because strait is the gate, and narrow is the way, which leadeth unto life, and few there be that find it." 

 (Matthew 7: 13-14, KJV)

"Add a Twist for Zest"

Occasionally things need a boost, but the question is how much zest do we add.  A twist of citrus juice enhances the flavor of food and beverages, but too much or too little can defeat the purpose.  The principle of quantity becomes an issue in almost everything we do.  Too much seasoning can overpower other flavors as my family recently experienced when we ate my southern peach cobbler that had too much cinnamon for the subtle flavor of the white peaches.  (Experience is a great teacher, so next time I'll remember to reduce the amount of cinnamon for white peaches, or I'll use the more intensely-flavored yellow peaches.) Likewise, too much alcohol can numb the enjoyment of dinner and even sex.  The solution is always finding that perfect balance when enough is enough. 
In the same manner, twists can amplify the physical benefits of a yoga posture by adding the third dimension of lateral movement.  Last week we targeted the hips plus inner and outer thigh muscles with "Diva or Goddess Pose" and this week we'll add a twist to increase the benefits for the spine in "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana).   
Warning: The principle of "less is more" is especially important here for prenatal students who should move very slowly and gently into a modified version of this twist.

• Physically---Warm up with last week's description of "Diva or Goddess Pose variation" (See last week below for reference.) and then remain in the deep squatting position with the elbows at shoulder height and bended at 90 degrees, palms facing forward, for at least three slow and deep ujjayi breaths to open the heart and the hips.  To begin "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana) exhale the hands onto the inner knees, encouraging and stabilizing the knee-over-ankle alignment as the tail bone is pressing down toward the floor.   Always remember to inhale, and extend through the crown of the head before twisting---lifting, lengthening and locking the bandhas, in that order---to protect the spinal discs.  Once the pelvic floor and abdominals have been lifted, exhale and draw the lower ribs inward to bend the torso forward and extend the spine out parallel to the floor, hinging from the hips only and not the waist.  Remain here for at least three slow and deep breaths. Then exhale while straightening the left arm and dropping the left shoulder down toward the floor as the gaze is shifting far right and over the right shoulder for parsva drishti.  Then inhale while returning the torso back to center and exhale to drop the right shoulder and gaze far over the left shoulder in a twist to the left.  Continue in this breath-synchronized (vinyasa) flow for and even number of breaths (8 or 10) so that both sides of the spinal discs have been squeezed and soaked equally.
• To finish, inhale both arms in a "Upward Salute" while straightening both legs.  Then exhale into the wide-stance, forward bend called Pasarita Padottanasana described in the April 18, 2011 blog with the toes forward.  Remain here for 3-5 smooth and rhythmic breaths before lowering onto the back in "Corpse Pose" (January 24, 2009 blog) to relax for a minimum of five minutes. 
• Mentally---As always, the mind is kept present with and connected to the Holy Spirit by focusing the attention on the duration and quality of each breath.
• Spiritually---Think of the word balance as an action verb that requires constant adjustments or changes.  As we balance in this hip and thigh-opening posture with just the right amount of twist, we can bring a spiritual dimension to our practice by remembering Jesus' warning to the scribes and Pharisees about excess: 

"Woe unto you,... , for ye make clean the outside of the cup and of the platter, but within they are full of extortion and excess."                    (Matthew 23:25, KJV)

"Supposed to Be"

My two-and-a-half year-old granddaughter is in a phase where she's become a bit of a control freak.  And yet, since we love her so-o completely, we're all delighted to make her wishes our commands (within reason, of course!)  When we're role playing at least a hundred times a day  she'll say, "No, you supposed to say..."  because she wants to control the outcome. She obviously has a very clear idea in her head about the way things are supposed to be.   

Aren't we all just a little bit like that regarding our own situations?  We usually have clear expectations of the way our lives are supposed to go, the way people are supposed to treat us, how our children should turn out, the way our leaders and teachers are supposed to act, and even the way our yoga poses are supposed to look.  Yes, we're way too attached to the outcome and the way things are "supposed to be."  STB (supposed to be) doesn't exactly represent the yogic philosophy of detachment.

In an ideal world, things would be more controlled.  We would be able to obey Jesus' instructions in Matthew 5:48 to be "perfect even as [our] Father which is in heaven is perfect."   But we live in a fallen world and at some point we must learn to accept (maybe even embrace) the imperfections all around us.  This week as we practice "Diva or Goddess Pose" (Utkata Konasana) let's accept the physical imperfections in our hips---too big, too small, too tight, etc. In some sense, hopefully we're all growing and evolving toward perfection, so let the process of change begin on the physical level.

• Physically--- First warm the muscles and joints a bit with  a few rounds of "Salutations to the Son" (Refer to the April 27th, May 4th and 11th, 2009 blogs) and then practice the hip-opening "Gate Pose" (Parighasana is described in the May 19, 2009 blog.) for a minimum of five breaths on each side. Since we're not all gumby's with elastic muscles and joints, at first we'll use a padded chair without arms or a stool as a prop for 3-5 breaths to support our "Diva or Goddess Pose variation."   Begin in a wide stance with the feet firmly grounded and turned out about  45 degrees or more, depending upon how open your hips feel.  Inhale as the arms are sweeping out to the sides and upward to acknowledge your perfect Creator.  At the top of the inhalation ground down into all four corners of the feet, and then lift the pelvic floor and abdominal muscles (the bandhas) to provide core support as the tail bone presses downward and lowers onto the seat placed behind you. Allow the hands to release onto the thighs just below the hips and manually, but gently, encourage the femurs (large upper thigh bones) to spiral externally (away from center) for 5-6 slow and smooth belly breaths.  After that first inhalation, lower the chin onto the lifted and expanded chest in jalandhara bandha while gazing down toward the big toes (padhayoragrai) to align the knees over the ankles. 
• After  remaining in the supported variation of "Diva or Goddess Pose" for a few minutes you may be ready to ground firmly into the earth while lifting the arms in an "Upward Salute", drawing up the locks like a drawstring and then exhaling to push the prop back and away a few inches.  During each inhalation you're grounding down into the feet while lifting up through the crown of the head to experience a sense of lightness and ease as you support all of your body weight in this low squat with the thighs parallel to the ground.  Allow the hands to now rest lightly on the knees in jana mudra---thumb and forefinger lightly touching as the last three fingers relax in a slight curl---to represent the infinite knowledge and perfection of your Creator.  Then inhale the arms again in an upward salute to acknowledge God before lowering the elbows to bend at 90 degrees at shoulder height with the palms facing forward.  Always finish your practice with five or more minutes relaxing in the restorative "Corpse Pose" described in the January 24, 2009 blog.
• Mentally---Use each deep breath to bring healing and openness into the hips as you ground into the earth with your feet.  Become more and more aware of the energy (prana) rising up through your core to create a sense of lightness and ease as you practice mindful breath control called pranayama.
• Spiritually---Simply because we know how challenging it is to achieve perfection does not  provide us with an excuse not to grow toward perfection.  We're all "supposed to be" perfect eventually if we want to become one with our Creator.  While physically practicing "Diva Pose" for openness and perfection, with our hands relaxing in the jana mudra gesture, we can spiritually remind ourselves of God's perfection and our never-ending efforts to achieve it. Perfection is an evolutionary process, not a sudden transformation. We are not born goddesses or divas.  Sometimes we must accept the human quality of "good enough" if it's truly our best effort in the moment.  Sing "keep on keepin' on."

The apostle Paul summarized this stretch toward perfection in his second letter to the church in Corinth, encouraging them to "...Be perfect, be of good comfort, be of one mind, live in peace; and the God of  love and peace shall be with you."   (II Corinthians 13:11, KJV)

"Walk the Dog"

As the joke goes, if a dog is fat, his owner is not getting enough exercise.  Everything we have comes attached with responsibilities.  God definitely does hold us responsible for every decision we make, every action or lack thereof, and every relationship. The principle of "use it or lose it" always applies, warning us to care for what we've been given!  We are expected to use, nurture and sustain our blessings whether they're in the form of a tangible gift such as a house, dog, car, camera, shoes, or less visible talents such as intelligence, a flexible body, a pleasant voice, the ability to compose music, lyrics or stories, or even that wonderful ability to make people smile and laugh. 

Each day that we awaken in reasonably good health provides us with opportunities to leave the comforts of status quo with a vision, and then step out in faith to accomplish something positive with what we've been given.  We all come with a limited warranty and a relatively short amount of time to act responsibly by using our gifts to actually accomplish something worthwhile.  Apple co-founder, Steve Jobs was an excellent example of someone who exercised his God-given intelligence to develop his dreams and grow his ideas into positive realities.  He walked his dog figuratively (because I don't know if he actually had a dog to walk) to the very end. His recent death on October 7th reminds us that all the money in the world (or darn close to it!) cannot prevent our inevitable expiration date.  Hopefully my message is coming through loudly and clearly---be responsible enough to walk the dog you've been given.   Leave the comforts of your protective shelter to go outside and walk that dog, horse, child or even an elderly parent.  If you're lucky enough to have four functioning limbs, get down on your knees and up into "Downward-Facing Dog" and "Walk the Dog" back and forth from "Plank Pose" to  "Standing Forward Fold." Here's how to get walking....

• Physically---After prayer and then several rounds of "Salutations to the Son" to warm muscles and joints, exhale into "Downward-Facing Dog" as described in the May 4, 2009 blog, and remain here for 5-6 slow, smooth and rhythmic breaths through the nose only.   Inhale the body forward into "Plank Pose" (also described in the May 4, 2009 blog) until the shoulders are squared and aligned directly over the hands, and the toes are right under the heels with the muscles hugging the bones in a straight line from head to heels.  With the locks or bandhas engaged, exhale the hips upward while returning back into the inverted v-shape of "Down Dog."  Continue this back and forth flow from "Down Dog" to "Plank" and back again for five slow, smooth and rhythmic breaths.   
• To "Walk the Dog" breathe deeply and hold the breath (antara kumbhaka) while walking one foot at-a-time toward the hands until the torso is in a "Standing Forward Fold" called Uttanasana (April 27, 2009 blog) with the hips aligned directly over all four corners of each foot.  Then while exhaling, step or jump back into "Plank Pose" and lower into "Chaturanga Dandasana"  or onto the knees and thighs in preparation for "Cobra Pose."   Inhaling deeply, lift the torso and the gaze forward and then upward into "Upward-Facing Dog" or "Cobra Pose."  (See the "Leaner in the Middle" blog on May 4, 2009 for more details on the difference between these two choices.)  Exhale slowly back into "Downward-Facing Dog" and repeat this sequence 3-5 times before releasing onto the back in "Corpse Pose" (January 24, 2009 blog) to rest for at least five minutes of restorative breathing and meditating.
• Mentally---This energetic breath-synchronized series of postures revolving around the "Down Dog Pose" will build physical body heat (agni), but also requires complete mental focus and concentration in order to coordinate the segments of each breath with physical transitions.   If you feel fatigued rather than energized while practicing, do not hold the breath in (antara kumbhaka) while "walking the dog" forward, but rather exhale very slowly and then take another deep inhalation while looking up for an "Upward-Facing Standing Forward Fold" (as described in the January 24, 2009 blog) before exhaling back into "Plank Pose."  Pay close attention to the quality of each breath and respond accordingly.
• Spiritually---Physical exercise can generate spiritual energy by providing the fuel (breath) to inspire positive actions that reap positive results.  In other words, we need energy to use what gifts we've been given to generate and produce even more positive results.  Jesus taught this principle when He told the story of the three servants who were given five, two and one talent respectively.  When two of the servants returned from their journeys with double the talents given, the master replied, "Well done, thou good and faithful servant; thou hast been faithful over a few things; I will make thee ruler over many things: enter thou into the joy of thy lord."  But when the servant who had been given only one talent hid his in the ground to protect it, and then returned with that same talent unused and unproductive, his master answered, "Thou wicked and slothful servant, thou oughest therefore to have put my money to the exchangers, and then at my coming I should have received mine own with usury.  Take therefore the talent from him and give it unto him which hath ten talents.  For unto every one that hath shall be given, and he shall have abundance; but from him that hath not shall be taken away even that which he hath.  And cast ye the unprofitable servant into outer darkness...." 
• This is a tough spiritual lesson to learn about our responsibility to produce from the blessings we've been given, but an important one if we want our efforts to be doubly blessed.  So get busy and "walk the dog!"      Namaste, plf

"Turn Your LIght On"

If you're afraid of the dark, turn the light on for awhile.  If you can't balance on a bicycle yet, use training wheels until you develop the sensation of alignment involved in balancing and then the confidence to remove the wheels.  If your body isn't ready for some of the more difficult yoga postures (asanas), use props and practice regularly until you develop the confidence, strength and openness to let go of the props.  But never let your pride or fear of failure keep you from trying.  No matter how low the wattage is in your lightbulb, let your light shine without embarrassment, or worse yet, resentment.  As in the philosophy of "The Order of the Jedi"---there is no emotion; there is peace.  Or, as I think yoda would say it, "No emotion, peace there is."

This week's very challenging arm balance is called "Firefly Pose" or Tittibhasana in Sanskrit and it requires arm and core strength as well as hip and hamstring flexibility.  If you don't have these attributes, don't let that stop you from reaping the fun and the benefits of the posture.  Practice with a prop such as a padded stool, ottoman or chair and you'll learn what aspects of your physical body are preventing you from entering and then holding the full position without the use of props.  This knowledge is crucial in your journey of self discovery that leads to maturity.  If you are a prenatal student, please don't attempt this posture because of the compression in the lower and side abdominal region.  (Your baby will feel like the walls are closing in and squashing him/her!)

• Physically---After warming the muscles and joints with several rounds of "Salutations to the Son" (described in three consecutive blogs beginning on April 27, 2009) begin to release tension in the hips and hamstrings by practicing "Turtle Pose"/Kurmasana (described in the October 18, 2010 blog).  Then take a deep breath in and stand up slowly with the feet slightly wider than hip-width apart before exhaling into  last week's "Bug Walk" posture. This activity will help to release the hips and hamstrings in preparation for this week's challenging position called "Firefly Pose" or Tittibhasana Iyengar-style, with props.  
• After completing both counter and clockwise circles in "Bug Walk" your hips and hamstrings are ready to back slowly toward your planned and firmly grounded prop---a padded chair, stool, ottoman or even a stack of folded blankets or towels.  On an exhalation release both hands to the floor inside and slightly behind the feet with the fingers pointing forward and the elbows slightly bent out toward the inner knees.  At the top of the next inhalation lift the pelvic floor and abdominal muscles up and inward to engage the bandhas for core support, and then slowly lower the hips onto the edge of your prop while exhaling.  With most of the upper body weight pressing firmly down into all ten fingers and the heels of the hands, begin to extend the feet slowly away from the hips until the inner thighs begin to rest on the upper arms.  Eventually, with regular practice, you may be able to extend the legs until they are completely straight and then lift them completely onto the upper arms.  Be satisfied to practice this very challenging full pose with props until your body is strong and flexible enough. Without props the unsupported "Firefly Pose" requires contracted lungs and abdominals as well as open hips and fully extended hamstring and lower back muscles.  Do not force the body to move into any position that extends muscles and joints beyond "the edge" into pain or injury!
• Mentally---From my personal experience, the mental focus must remain on the quality of each breath and the release of tension that can be created by unrealistic expectations for advanced yoga postures.  If an emotion such as fear or frustration should surface while practicing "Firefly Pose"  simply smile and return the thoughts to the rhythm and quality of each breath.
• Spiritually---Very challenging yoga positions can only be achieved when all emotional responses from the ego are released and regular practice (abyhasa) is embraced.  Don't hide your light because of pride and fear that someone else's light might be brighter and may outshine your little light.  Turn your light on and let it shine!  You can add light to the world!  Tell them how much fun it is to yoke with your Creator every day! 

"Ye are the light of the world.  A city that is set on an hill cannot be hid.  Neither do men light a candle, and put it under a bushel, but on a candlestick; and it giveth light unto all that are in the house.  Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven."                (Matthew 5: 14-16, KJV)