Ready to Fold? ...Forward, that is!

Once you've completed the three seated postures that were described in the last three blogs---"Head-to-Knee," "Three-Limb Pose" and the "Seated Twist Pose"---your lower back and hips are ready for the full "Seated Forward Fold." "Head-to-Knee Pose" opens the hips externally and stretches the back and the hamstrings one side at a time, while the "Three-Limb Pose" rotates the hips internally, and the "Seated Twist Pose" increases circulation in the lower back and abdominal regions. Folding forward by hinging from the hips will promote a calm and peaceful response in the body and mind, especially if the back of the body is elongated enough to allow the heart to rest below the spine. According to B.K.S. Iyengar in his book, Light on Yoga, this position of the heart below the spine in many mammals "...keeps them healthy and gives them greater power and endurance." I use it regularly to relax and unwind after rigorous activity, such as babysitting my grandchildren!
If the weather permits, try this sequence of seated poses with your practice mat or towel spread on a flat and level surface outside (grass, sand, or deck will do) but not during the heat of the day unless you can find a cool and shaded area. Also, heed the warning to avoid seated postures if you have a herniated disc or spinal injury.

• Physically---Only begin after spending 3-5 breaths seated tall and erect in "Staff Pose" (Dandasana) with the palms of the hands resting on your mat beside the hips. Ideally you have already moved through the series of three preparatory poses from the last three blogs--"Head-to-Knee Pose," "Three-Limb Pose" and then the "Seated Twist" known as Marichyasana I. It's helpful to have any necessary props alongside the mat, such as pillows to fold or lean on, and straps to use for leverage when deepening the "Forward Fold."
• While inhaling sweep the arms straight out and overhead, draw up the pelvic floor and abdominal muscles at the top of the breath, and exhale both arms toward the outstretched legs to fold forward, bending only from the hips to maintain the hollow in the lower back region. Some of you may be able to reach your feet, but don't be concerned about where the arms come to rest on the outside of the legs. Flexibility is not a requirement to practice yoga, but rather a by-product of regular practice called abhyasa. Be sure to keep the spine extended by drawing the tail bone back away from the heels of the flexed feet. Pay close attention to the stretching sensations in the hamstrings and the lower back so that you never move past your personal edge into pain! If your hands are only able to reach the outer knees or calves, wrap a strap or belt around the balls of the feet for leverage. Otherwise, separate each big toe from the others with the first two fingers of each hand, and then wrap each thumb over those two fingers for a secure "yoga toe hold." Use each inhalation to move organically forward into a place of resistance right before pain, and then stop in order to allow the muscles and joints time to adjust before deepening the forward fold. Consciously press through the big toes and inner arches of the flexed feet to encourage the internal rotation necessary for a properly aligned "Seated Forward Fold." Remain in each paused phase of this forward fold for 2-3 breaths before deepening the fold toward the outstretched legs. Eventually the abdomen will come to rest on the upper thighs, or use several pillows to support the weight of the upper body and relax for 3-5 more deep and smooth breaths.
  
• Mentally---The outward gaze point or drishti may be far above the head, or at the big toes, or with eyes closed, as long as the mind is alert to the stretching sensations in the lower back and the back of the thighs. Always attempt to use the God-given awareness and intelligence often referred to as your "third eye." Never push or bounce or force the fold forward! Take time to breathe deeply, and even out the amount of time spent exhaling and relaxing in each phase of the "Seated Forward Fold." Practice patience and gentleness.
  
• Spiritually---When practicing slow stretches such as "Seated Forward Fold" try practicing the gentleness (called metta in Sanskrit) modeled by Jesus. He recognized the violence involved in the use of force when He said, " And from the days of John the Baptist until now the kingdom of heaven suffereth violence, and the violent take it by force." (Matthew 11: 12, KJV) Focus on developing a gentle and quiet spirit while practicing all stretches by connecting with "...the wisdom that is from above...." (James 3:17, KJV)
  

Personal Note: It's time for me to "fold" for a brief vacation! I will be out of the country for two weeks and will resume this weekly blog on Monday, August 10th. Please use this time wisely to practice slow stretches after several rounds of "Salutations to the Son," which is a heat-building flow of postures described in my blogs beginning on Monday, April 13th. I'll be practicing first thing every morning everywhere I go---New Zealand, Australia and Fiji! Please keep me in your prayers....plf

"Let's Twist Again...Like We Did Last Summer"

If you were alive in the 1960's a song by "Chubby Checker" comes to mind when you think about twisting on a summer day or night. The "Seated Twist Pose" called Marichyasana is extremely helpful in maintaining and even increasing flexibility in the spine. They also increase circulation in and around the vital abdominal organs. As previously mentioned in one of the early spring blogs, twists even create the elasticity in the back and hips that will improve your golf game. So come on, let's twist again!
Warning: Do not attempt seated twists if you have herniated discs or have had back surgery. Use common sense!

• Physically---This "Seated Twist Pose" can be added to a sequence that began outdoors three weeks ago by sitting in "Staff Pose" or Dandasana on any flat and fairly level surface---on the grass, in the sand, on a dock, or even a rock if it's padded sufficiently to avoid uncomfortable distractions. Sit tall and lifted through the spine with the legs extended straight out from the hips. On a deep inhalation draw the tail bone back away from the flexed feet in a forward tilt of the hips as the arms sweep out and overhead. While exhaling the arms and bending the right knee up toward the ceiling, use both hands on the right shin to draw the heel of the right foot into the base of the spine with the inner arch of the foot touching the inner left thigh. Finish the long and exaggerated exhalation by hugging the right knee with both arms to compress the right side of the abdomen. On the next inhalation stretch both arms toward the left foot and bend forward, hinging only from the hips and NOT the waist. Begin the twisting action on an exhalation as the right shoulder is rotated internally toward the left from the base of the spine, and slips in front of the right bent knee. The left shoulder twists gently to the left, but the gaze (drishti) remains straight ahead toward the big toe of the extended left leg. Breathe organically by using each inhalation to lift and lengthen through the spine, drawing the pelvic floor and abdominal muscles upward (called the bandhas or "locks") to compress and support the entire abdominal region. You will experience an automatic deepening of the twist with each lifting of the "root locks" that will eventually allow the hands to reach behind the back, clasping fingers or even wrists behind the right hip to secure this deep twist. Once you reach the place of maximum resistance before pain, remain at this personal "edge" for 3-5 mindful breaths, releasing tension in the back, hip and knees, but maintaining a flexed foot on the extended leg to stabilize the hips.
• To reverse the twist to the left, release the hands at the end of an exhalation, and inhale to come back to center with both legs extended again in "Staff Pose." Then exhale and bend the left knee, reversing to twist the left shoulder forward and the right shoulder back to the right with the gaze remaining forward at the now extended right leg.
• Mentally---During all twisting actions in the spine it's vital to keep the mind focused on using each breath in to lift and lengthen through the torso so that the vertebral discs can plump with fluid that pads the twisting actions. Never sacrifice lift and extension to achieve a deeper twist. Contracting the lower abdominals and pelvic floor muscles help to create a supported lower back and therefore prevent injury. Be sure to mindfully experience your body sensations with each full and complete breath.
• Spiritually---As the heart and upper torso are twisting in one direction, note how the gaze remains forward on the foot of the extended leg. The body often wants to go in a destructive direction, and so the mind has to struggle to rule the body. This is reminiscent of the apostle Paul's struggle to keep his eye on the prize---to be obedient to the laws of Christ so that he wouldn't send a double message to the world. He knew that his actions must match his words because the world was watching! "And every man that striveth for the mastery is temperate in all things....But I keep under my body, and bring it into subjection; lest that by any means, when I Have preached to others, I myself should be a castaway." (I Corinthians 9: 25 and 27, KJV)
• Spiritual warning: We, who call ourselves Christians, have a very serious responsibility to the One whose holy name we bear to "walk the talk." Remember that our lives---not our words---send the clearest message of the power of yoking with Jesus Christ!

May you experience the power of God's Holy Spirit working within to control your thoughts and your actions....plf

A Counter Pose for "Head-to-Knee Pose"

"Three-Limb Pose" or Triang Mukhaikapada Pachimottanasana

America just celebrated its 233rd year of freedom this past weekend! Living in a free country with the ease of movement from place to place contributes to our joy and happiness when we pause long enough in one place to appreciate it. We can also experience this joy and freedom of movement in our bodies, minds, and even spiritually, when we practice yoga with a clear intent to move freely and fluidly with frequent and meaningful pauses.
Be sure to schedule plenty of time for this practice so that these pauses in stillness can provide time to appreciate each place we're in at the moment! They also give our muscles and joints an opportunity to loosen and relax in each transitional phase of the postures. Last week's "Head-to-Knee Pose" encouraged an external rotation (away from center) in the hip joints one side at a time. So this week as you practice the internal rotation of a counter pose that encourages greater range of motion in both directions---inward and outward---"Three--Limb Pose" (Triang Mukhaikapada Paschimottanasana,) remember to pause and notice the internal (toward the center) rotation in each hip joint. Warning: Students with knee or hip injuries or replacements should consult their physician before attempting this intense stretch of the knee joints. All students should proceed with caution! Be truthful about the limitations of your body and patiently practice several days a week without specific physical expectations... other than releasing tension.

• Physically---Begin this "three-limb" seated forward bend in the pose called "Staff Pose" (Dandasana) seated on a level spot, either in or out -of-doors, with both legs extended straight out in front though flexed feet. Inhale and sweep the arms out to the sides and up to an "Upward Salute," stretching the crown of the head and the spine upward as the "sit bones" are pressing back and downward to ground into a blanket, towel or yoga mat. During the long and slow exhalation roll onto the left "sit bone" and bring both hands onto the floor beside the hips as the right leg bends at the knee. Rotate the right thigh internally toward the center to touch the inner left knee with the right foot pointing toward the back along side of the right hip. Pause here to notice if the hips are level and if there is pain or extreme discomfort in the right knee. The intensity of this stretch can be reduced by sitting on a folded towel or blanket, or even a low chair with the right foot pointing backward and gently pressing onto the top of the foot and the left leg stretched straight out from the hips and pressing through a flexed left heel. Never stay in a position that causes shooting pain or extreme discomfort!
• If the right knee is particularly tight, the left hip will drop and feel lower but it can be brought into a level and balanced position by placing a folded towel or blanket under the lower hip and "sit bone." The calf of the bended leg may also be smoothed away from center with the thumb and forefinger in an ironing motion. Sit and pause in this "Three-Limb" position for 3-5 smooth and even breaths before attempting to add the forward fold that stretches the spinal muscles and the back of the extended leg. Allow time for the right hip to relax in internal rotation.
  
• Then on another long, slow and deep inhalation sweep the arms upward while drawing the tail bone back away from the heel of the extended leg. Gently exhale the torso into a forward fold by hinging from the hips only, and then clasp the hands or wrists over the ball of the left foot, or loop a belt or strap over that foot to use as leverage. Stretch only to the very first sensation of resistance in the spine, hip or hamstring before you stop and pause for a breath or two. Allow the muscles and joints to soften and expand before moving to deepen the forward bend to a new "edge." Continue to move freely and fluidly without pulsing or jerking quickly to bring the abdomen onto the upper thigh of the extended leg. Pause to breathe smoothly and deeply into each perceived tightening of muscle or joint and the appreciate the sweet release. Feel the compression across the abdominal organs as you allow the abdomen to expand against the upper thighs with each inhalation. Now exhale the chin toward the lifted chest and feel the connection between the base of the tail bone and the top of the neck. Inhale to roll slowly up from the base of the spine by pressing the inner knees down and together as the hands slide along the legs, and then sweep the arms up along with the gaze.
  
• To switch sides exhale back onto the "sit bone" of the extended left leg, and then slowly straighten the right leg to return to "Staff Pose." In order to repeat "Three-Limb Pose" on the opposite side. inhale onto the right "sit bone" and bend the left knee to place it alongside of the right inner knee with an internal rotation of the left hip.
  
• Mentally---Maintain focused attention on the gentle stretching sensations experienced in the back, hips and thighs during each inhalation. Consciously choose to release all affected muscles and joints during and through each exhalation. Decide that you are going to enjoy remaining in each phase of the pose for 3-5 breaths without thinking or rushing ahead to the next stage. Stay present with the breath and the body, temporarily putting aside all emotional responses to each phase of the position. Free yourself from expectations and goals as you enjoy just being truthful to yourself in your version of the pose.
  
• Spiritually---When practicing intense poses such as "Three-Limb Pose" remind yourself of the freeing nature of knowing and accepting the truth. Jesus said it best, " And ye shall know the truth, and the truth shall make you free." (John 8:32, KJV) Enjoy your newfound freedom in the pose physically as you take time to release mentally and spiritually. plf

Relaxing into Submission

"Head-to-Knee Pose" or Janu Sirsasana

We all know how important it is to relax. We take vacations to relax. And yet sometimes we're so busy moving around from place to place, sightseeing, shopping, etc. that we forget to stop and do nothing but relax. The word "relax" stems from two Latin roots meaning to go back (re) and to loosen (lazare). When we use yoga to relax we're literally taking our physical body and our mental activity back to the loosened state they were in as a child, and then taking the time to rest (or remain) there. Remember how we could sit on the floor and play for hours in different seated positions without becoming tired? Let's approach the seated position called "Head-to-Knee Pose" or Janu Sirsasana with the intent to go back to a loosened state---in our spine, our hips, our legs and our mind---to find a resting place of ease and comfort. During warm weather it can be very relaxing to take your mat or beach towel to a quiet and private spot outside when there is flat and level terrain for grounding.

• Physically---Before attempting "Head-to-Knee Pose" the muscles and joints in your body will appreciate a few warm-up sequences of postures such as the "Salutations to the Son," which were described in a two-part previous blog from the first two weeks in May. After completing three or more rounds of breath-synchronized movement, relax for several (3-5) easy breaths through the nose only in "Staff Pose" or dandasana as described in the blog from last week (June 22nd.) Inhale to extend the spine upward and exhale while grounding the tail bone actively away from the heels of the feet. After sitting tall in "Staff Pose" relax the abdominals and draw the tail bone back away from the heels while sweeping the arms slowly up in a seated "Upward Salute" to your Creator. While exhaling extend both arms forward to allow both hands to wrap around the lower shin of the right leg, bending the knee and drawing the flexed right foot into the base of the spine with the sole tucked slightly under the upper left thigh. Relax the right leg and knee, allowing it to release slowly toward the floor for several deep breaths. If the right hip rotators are tight they will loosen and relax more readily if the weight of the right leg and knee is supported on a thin prop such as a folded towel or pillow. Use the inhalations for spinal extension up through the crown of the head and the exhalations to release the right hip and the left hamstrings. Relax into submission!
  
• There are many ways to approach this intermediate pose, but if the intent is to relax and ease into "Head-to-Knee Pose" very gradually, use props at first and hinge at the hips to fold the upper body onto a soft beach bag or folded towel resting on the extended leg. [This posture is even safe for prenatal students with the permission of their primary care physician, and with the intent to stay aware of the space necessary for growth of the fetus.] Very slowly and respectfully with a flowing arm-sweep overhead inhale to begin the movement of the head and torso toward the actively extended left leg. Actively rotate the extended leg internally (toward the center) by pressing through the inner heel and big toe while spiraling the muscles in toward the bones. As soon as resistance is experienced in the right hip joint or the hamstring muscles in the back of the left thigh, stop for several deep breaths and allow the tissues time to loosen and relax. Then continue to extend the upper body and head out over the extended leg, lowering and surrendering into a prop to support the body weight with each exhalation. Only when the spine, muscles and joints have fully relaxed into submission are you ready to slowly remove the prop to extend the head out over the knee of the active leg with a mindfully active forward tilt of the pelvic basin. This may take several minutes, or several days, or even weeks of regular practice (abhyasa.) Some of you may even be able to grasp the big toes with the "yoga toe hold" by separating each big toe with the first two fingers of the respective hand and then lightly wrapping the thumb over those two fingers. Some of you will want to progress slowly by using props for leverage such as a strap, belt, tie, scarf, etc. wrapped over the ball of the foot and held to gently draw the body forward by widening the elbows outward to the sides. Move slowly and easily without forcing the body.
  
• To reverse sides while remaining loose, stabilize the "sit bones" into the ground while engaging the pelvic floor and abdominal muscles to support the lower back. Inhale and roll up from the tail bone through the lower back to the thoracic back, and finally the neck. Finish the inhalation by looking up to reverse sides and then exhale both hands onto the lower left shin to draw the left flexed foot into the base of the spine. Stay in each phase of the pose to relax.
  
• Mentally---Remain focused on using each complete breath to move deeper into the pose organically, one breath at a time. Stop even the tiniest movement until a sensation of looseness is experienced along the spine, the side body, the back of the hips and the hamstrings in the back of the extended leg. Always practice mindfully with awareness of the body and breath. Feel your body; find your breath and be consciously grateful for both!
• Spiritually---Practice loosening all physical tension by surrendering all worries and concerns to a God who wants a connected and close relationship with each one of us. He asked us to Take time for this connection which comes through each healing breath He gives as we rest and relax in His presence, remembering Jesus' call to "Come unto me, all ye that labour and are heavy laden, and I will give you rest." (Matthew 11:28, KJV) And then again Jesus asked his apostles to "Come ye yourselves apart into a desert place, and rest a while." (Mark 6:31, KJV)
  

Even God rested on the seventh day after creating the heavens and the earth, and His Word tells us that we need to rest from labour: "There remaineth therefore a rest to the people of God. For he that is entered into his rest he also hath ceased from his own works , as God did from His. Let us labour therefore to enter into that rest...." (Hebrews 4:9-11, KJV)

Make time for a mini-vacation every day with God and rest in the peace of His presence.... plf

Sitting Without a Back Support

"Staff Pose" or Dandasana

Summer is conducive to sitting outside of the house or apartment, so hike to a flat rock or shady spot where you can spread out a blanket, beach towel or your yoga mat. Give yourself permission to take a break from your usual busy flurry of activity. Schedule this time to be alone with your thoughts and invite God to be part of the conversation. To be open to God's way of thinking it's helpful to pray first and then read from His Word in The Holy Bible. If this is something new and you don't know where to begin, try "The Old Testament" Book of Psalms or Proverbs found close to the center of the Bible and simply begin to read as you remain seated in "Staff Pose."

• Physically---Because our lifestyle in Western civilization usually involves furniture to support the back, we have allowed the core muscles that support the spinal column to weaken. The seated posture called "Staff Pose" or dandasana will develop and strengthen these core muscles over time with regular practice. The discomfort of a seated position without a back to support the torso will no longer be a distraction that can impede yoking the body, mind and spirit.
  
• Begin by sitting tall with the legs stretched straight out from the hips and the heels of the hands pressing into the floor by the hips, fingers spread wide and facing forward. Inhale deeply while pressing the tail bone back and away from the flexed feet in a forward tilt of the pelvic basin as the crown of the head is extending upward. Exhale and allow the chin to lower slowly toward the lifted chest into the "Chin Lock" (jalandhara bandha) as the shoulders roll down the back and away from the ears. Remain for 10-12 breaths, staying lifted and extended through the spine and chesr by pressing into the heels of the hands and grounding the "sit bones" back away from the heels of the feet.
  
• Mentally---Focus the mind on conscious breathing as you become more aware and grateful of each deep inhalation, and exhale completely to release all disquieting thoughts of the past or concerns for the future. Stay attentive to smoothing the rhythm and quality of each breath.
• Spiritually---As you sit tall in a posture that resembles a rod or staff remember the comforting words of King David's Twenty-Third Psalm, which is an extended metaphor to reveal how our God leads and cares for us as a shepherd does every single sheep in his flock. The fourth verse especially reminds us of the comfort and protection we can experience by becoming consciously aware that our shepherd is always watching over us: "Yea, though I walk through the valley of the shadow of death, I will fear no evil; for thou art with me; thy rod and thy staff they comfort me." (Psalm 23: 4, KJV)
  

. Begin to focus on the constant conversation that you usually carry on in your mind as you review and evaluate your life. Once reviewed and evaluated, stay in the present moment, in the presence of your God by dwelling on His ever-present loving care. "Pray without ceasing" and talk to God with softly spoken, barely audible words. Don't worry. He's always listening! plf

Open to Recognition---Now or Later?

"Garland Pose" or Malasana variation

Before practicing any particular style of yoga it would be helpful to decide your purpose or intent. Actions that spring from purpose result in a greater commitment to those actions. Do you want to become stronger, more flexible, lose weight, relieve back pain, or reduce tension? If any of these intentions in the physical realm strike a cord, there are specific postures (asanas) and sequences of poses that can lead to each of these goals. Or do you hope to gain something more ethereal, such as spiritual insight, awareness and enlightenment with a spiritual practice? Some styles of yoga place more emphasis on yogic components that enhance the spiritual journey. Or perhaps you're someone who studies with a certain instructor who will praise you for your physical capabilities in challenging postures? If the latter describes your needs, you might be someone who wants to feel accepted and even admired by others so that you receive recognition and immediate gratification here and now, in this lifetime. It's not uncommon, or even wrong, to be driven by a need to feel appreciated and even honored for success in a chosen arena. As Christians we hope to be faithful to our God, eventually receiving His praise at the last judgment when He says to us, "Well done thou good and faithful servant; thou has been faithful over a few things, I will make thee ruler over many things; enter thou into the joy of thy Lord." (Matthew 25: 21, KJV)
Personal intentions definitely influence the way we practice our yoga. As a Christian my intention in practicing yoga every day is to become so closely fastened to God with all my heart and mind and body that I will know His intent and purposes for each moment of my life. Then I desire to accomplish this with enough health and vigor to be able to teach others with similar goals and intentions how to yoke with the God of the universe in a personal, life-altering relationship. This is why I recommend the pose called "Garland Pose" (Malasana in Sanskrit) to spend time alone with God, faithfully communing with Him in prayer.

• Physically---Exhale to lower into a squatting position on the haunches with the inner edges of both feet touching and both heels pressing down into the floor (OR pressing into a folded blanket or towel for stability.) Allow the next deep inhalation to expand the abdominal region as the arms stretch straight out from the shoulders and the torso leans forward between widening knees and thighs. Slowly exhale the straight arms to the floor in front of the body and remain in this balancing position for 3-5 deep breaths, using the inhalations to lengthen through the spine by drawing the tail bone down and away from the expanding chest. Warning: Prenatal students should remain at this stage of the pose without attempting to deepen the compression in the abdominal region for obvious reasons! For those without abdominal issues use each exhalation to further compress the sides of the abdomen by drawing the pelvic floor and abdominal muscles up and back toward the spine.  Notice how engaging these muscles called bandhas  allow the forward lean to deepen. (See the photo below for preparation.) After several minutes of quiet prayer or meditation, release one arm at a time around the front of each shin and attempt to lightly grip the back of each ankle as the forehead lowers toward the toes. Maintain the arms wrapped around the knees and shins like a garland for 3-5 smooth and normal breaths through the nose only.  Then relax onto the back in "Corpse Pose" (described in the January 24, 2009 blog) for at least 5 minutes.
• Mentally---Focus the attention on the compression of the abdominal organs and the release of the muscles in the lower back by lengthening the spine with each inhalation. Maintain the hollow in the lower back with a deep forward tilt of the pelvic basin. Prenatal students: Focus only on the lengthening action in the lower back and the opening in the hips.
  
• Spiritually---If you desire to develop a personal relationship with your Creator that will be continued into the next life, you may have to wait patiently for your crown of appreciation as you practice "Garland Pose" every day. Over a period of time if you faithfully practice this pose during prayer and/or meditation it will become more comfortable, especially as you attempt to faithfully follow the leading of the Holy Spirit's guidance for each moment. Patiently remind yourself that all rewards don't need to be seen immediately! Remember the Apostle Paul's encouragement in his second letter to Timothy: "Henceforth there is laid up for me a crown (garland) of righteousness, which the Lord, the righteous judge, shall give me at that day; and not me only, but unto all them also that love His appearing." (II Timothy 4: 8, KJV)
  

May each of you add a spiritual intent to deepen your yoga practice and prepare you for life after death....plf

"Couch Pose" or Couch Potato?

"Couch Pose" or Paryankasana

With summer just about two weeks away and the weather offering a plethora of opportunities outdoors, this is the season to drag ourselves off of the comfort of our couch and get the body moving. Whether we're riding bikes or horses, swimming or surfing, running or just walking amidst the natural beauty of God's creation, it feels healthy to breathe in the fresh energy (prana) found among plants and trees, or near a river, lake or one of our oh-so-spacious seas! So this week pick up your yoga mat, a blanket or a beach towel and head to a quiet spot in the great outdoors to practice "Couch Pose" or Paryankasana as you prepare to fully open your hips, your back, and your lungs.

• Physically---Attempt to get away from the sight of all man-made objects and find a place where you can spread out your mat or blanket on a fairly soft and flat area padded by grass or sand. Remove your shoes before lowering slowly onto your knees with a long sigh of relief for having escaped the confining walls of a man-made building. Inhale and sweep the arms straight overhead while looking up toward the great expanse of sky and lengthen through the entire torso. As you exhale to sit between your feet in "Hero Pose" (virasana described in the last two blogs) be sure that the inner knees are touching with the thighs turning inward, but the toes are not sickling or curving inward but rather pointing straight behind you. Sit in "Hero Pose" with the arms extended upward for 3-5 smooth and deep yogic breaths as preparation for "Couch Pose." This transition from "Hero Pose" allows the very thick and strong group of muscles across the front of the groin (known as the psoas or iliopsoas) to lengthen and relax.
  
• Then slowly exhale the arms and release the heels of the hands onto the toes with the palms facing forward, and lower carefully onto the elbows and the crown of the head. With a deep inhalation lift the chest and arch the back while pressing the tail bone down and forward in a reverse (posterior) tilt of the pelvic basin. Exhale and relax the hands outside of the thighs with the palms still facing upward and the creases of the elbows forward to maintain an open and fully expanded rib cage. Breathe deeply for 3-5 ujjayi (victorious) breaths in this transitional variation of "Hero Pose" before moving into the final "Couch Pose" called Paryankasana.
• IF the muscles across the front of the thighs and groin have relaxed enough to keep the knees pointing toward one another and pressing down into the earth, then you may be ready to attempt the full expansion across the front and back of the body. Inhale deeply into all four corners of the lungs while raising the arms up over the head and cup each elbow with the opposite hand. Exhale the folded arms slowly and mindfully above the head while pressing the tail bone toward the knees to experience the full extension of the dorsal region, as well as the front of the body, for at least five smooth and deep breaths through the nose only. Look up or behind you (or inward at your "third eye") to enjoy each breath while in Paryankasana and marvel at the beauty of God's creation!
• To come out of "Couch Pose" inhale the arms straight and then exhale the elbows directly under the shoulders to press back into the seated "Hero Pose." Never rush out of any yoga pose, but rather savor each slow transition. As you straighten one leg at a time out on the blanket, take time to sit and enjoy the experience of being in nature. If time allows lower into "Corpse Pose" for several minutes and deepen the joy of living in the present moment.
  
• Mentally---Focus your attention on the sound and sensations of each breath as you expand your body fully in the freedom and unrestricted openness of nature. If you happen to be fortunate enough to practice "Couch Pose" on the beach, listen to the sound of each wave as it rises and then falls, trying to emulate the sibilant sound with each rise and fall of your breath. Feel all of the muscles and connective tissue in your body beginning to expand and soften as your mind is attentive to the fullness of every breath. Stay present and connected to your body, your spirit and your Creator.
  
• Spiritually---Be filled with gratitude that you are able to get off of the couch and outside into God's world. No matter where you are physically or mentally, take comfort in Jesus' words: "If the Son therefore shall make you free, ye shall be free indeed." (John 8: 36, KJV)

May you enjoy each freedom that you experience....plf