"Let's Dance"

Even if you don't feel it, just get up and dance. If only those who danced best went onto the dance floor it might be empty! Come on and move it, move it, move it! Start your engine and shift into gear to move whatever moves on your body! Once the energy---the stuff of life called prana in Sanskrit, the life force---begins to flow through your body, you'll feel so much more alive. The blues will drain down and right out of your body and mind as the vital spirit of life takes over. So let's dance!
In yoga speak, this dance of movement with the breath is called vinyasa flow. Allow the sound of your breathing to be the drum that sets the beat as you flow from "Downward-facing Dog Pose" to "Warrior I" and back again on the other side to experience "Dancing Warrior." These rhythmically flowing movements just might awaken the joy of life within ( joie de vivre in French) and burn a few calories at the same time! So let's get this party started....

• Physically---In order to keep your life balanced with both relaxation and activity, begin on your knees in "Child's Pose" as described and pictured on last year's January 10th blog. After prayers of gratitude for the gift of life (regardless of the outward circumstances!) inhale the arms straight out from the shoulders, spreading the fingers widely as you begin to feel the flow of energy rise up through your entire body. Now exhale drawing the navel into the spine as you tuck your toes under the heels of the feet and press into both hands to lift your body off the floor into an inverted V position called "Downward-facing Dog Pose" (described in more detail in the May 4th blog from last year.) Remain in this position for 3-5 smooth and even breaths as you gaze back toward the big toes to check your alignment. The second toe (right next to the big toe) makes an imaginary line up the shin bone of each leg to intersect the center of the kneecap and then the hip joints. The fingers are spread widely with the middle finger making an imaginary line that runs up the forearm and intersects the the center of the crease at the elbow, and then continues up to intersect the shoulder joints. With each inhalation the energy rises up through the torso to expand the lungs and the shoulder blades as the tail bone lifts upward in a forward tilt of the pelvic bowl, almost as if the internal abdominal organs are being emptied forward. At the top of the inhalation, the pelvic floor and abdominals are lifted up and inward to secure and seal the energy in preparation to move the right foot all the way from the back to the front of the mat and situated between the hands. Get ready to make a decision because there are several options that represent different styles of yoga, depending on your intent for the day's practice.
  
• The easiest way (least intense, therefore less calories burned) to move the right foot up between the hands is to inhale and look forward to the thumbs while dropping the opposite knee briefly onto the floor and pushing off of that back foot to propel the energy (and the right foot) forward.
  
• The most energetic method of moving from "Downward-facing Dog" to "Warrior I" during a vinyasa flow is to inhale and lift the pelvic floor and abdominal muscles firmly upward to lighten the torso as the right leg extends straight back and upward. Then look forward and exhale to lunge the right foot between the hands. If there is not enough core strength at this time to place the foot directly between the hands, it's better to use the first method than to end up with a shortened stance in "Warrior I," which will decrease the benefits of the posture.
• Once the right foot is firmly planted between the hands at the top of the mat with the knee bent at 90 degrees and aligned directly over the right ankle, the back left foot pivots counterclockwise about 45 degrees as the breath rises in, through, and up to lift the torso. The back foot grounds firmly into the heel and outer edge as the arms extend directly up over the shoulders and the head in "Warrior I Pose." Each style of yoga has slightly different variations of this strong and energetic pose, but for the "Dancing Warrior Vinyasa Flow" the most important sensation is to experience the grounding of both feet equally as the energy rises upward and creates lift through the spine.
• Without holding the "Warrior I Pose" immediately exhale both arms straight to the floor on the outside of the foot as the right foot steps back and the body lowers into a straight line called "Plank Pose" and then into "Charuranga Dandasana." Please read the May 4th blog for details. Then inhale deeply into "Cobra Pose" or "Upward-facing Dog Pose" and exhale back into "Downward-facing Dog." From "Down-Dog" the left leg then extends on an inhalation and lunges forward on the exhalation to float down between the hands at the top of the mat for "Warrior I" on the left side. The back right foot pivots clockwise and grounds into the floor as the arms and the breath flow upward.
  
• Each one of these fluid movements is orchestrated by the need to inhale or exhale and should be thoroughly enjoyed---not forced or rushed. The body rides the waves of the breath as a surfer glides over the water or a dancer over the dance floor in a lovely "meditation in motion." Continue to flow with the breath from "Down-Dog" to "Warrior I" to "Chaturanga Dandasana" and back to "Down-Dog," alternating sides, until the breath becomes short or choppy, signaling that it's time to take a break. Take a deep centering breath and then lower slowly on a long exhalation into "Child's Pose" to rest for several minutes until the breath becomes smooth and steady again. Depending upon your intent for this practice, you may want to continue to perform another several rounds of "Dancing Warrior Vinyasa," or simply call it a day and slide into the restorative "Corpse Pose" (described in the January 24th blog) for 10-20 minutes of slow and relaxed breathing.
  
• Mentally---Feel your body begin to soften as the mind sharpens and becomes more focused on the rhythm of each present moment. As in all of your yoga practice, the mind is focused on the quality and duration of each breath, observing the prana flowing in and upward. Then notice the releasing of apana as the exhalation moves downward and out of the body. With each exhalation experience the mind releasing all sad or depressing thoughts and then being filled with the vitality and positive energy of life that represents renewal and opportunity.
• Spiritually---We all share the human condition of changing moods, the ebb and flow of energy as we attempt to balance our duties with leisure time. Gradually we evolve and learn to integrate our quiet yin practice with a sweat-inducing power practice that burns calories and toxic thoughts from our very core. There is a time for every purpose under heaven, as the wise King Solomon noted:

"For every thing there is a season, and a time to every purpose under the heaven; A time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted; A time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance...." (Ecclesiastes 3: 1-4, KJV)

Enjoy moving your body to all the rhythms of life called breath....plf

"Resolve to Allow Change"

We cannot snap our fingers and magically be changed simply by having a strong will or desire to do so. That's one reason that so many "New Year's Eve Resolutions" are broken. It's a shame that many of us have come to accept that "promises are meant to be broken" because God never breaks His promises! The apostle Peter confirms, "The Lord is not slack concerning His promise, as some men count slackness; but is longsuffering to us-ward, not willing that any should perish, but that all should come to repentance." According to the dictionary "repentance" involves changing one's mind about something. This transformation process becomes easier as we learn to allow God to change our heart and our desires. But first we must give God our permission to change us through the process called surrender of self. Only God within us can assist us in keeping our New Year's Resolutions, especially those tough promises that we make privately to ourselves knowing that we really have no true intention of keeping them. In 2010 resolve to allow God to change you!
The instincts for self-preservation are inborn as protection, so we need spiritual help in order to "empty the cup of self" by relinquishing any unnecessary fears that lead to avoidance. As we usher in the New Year of 2010, we will hopefully surrender these fears to our loving Creator and stand before Him with a willing heart, and then allow God to do His work within us. If inversions such as "Supported Headstand Pose" (Salamba Sirsasana) are physical postures that you dread and therefore avoid, allow God to give you the courage to trust Him and the wonderful way in which He designed you. Please read Psalm 139 before attempting to slowly lift that second leg up over your hips. Greet your fears of letting go with the confidence that God is always with you if you choose to listen. Take time to hear that inner voice of God-installed intelligence that says, "[You] are wonderfully made." (Psalm 139:14, KJV)
If you necessarily avoid headstands because you're overweight, resolve to allow God within you to change your habits this coming year---to be satisfied with less food and to become more physically active. Practice the yoking-with-God process regularly to create more awareness of your "old self" habits that constantly try to take you backward . Also heed the warnings not to practice headstands if you are pregnant, have high blood pressure or if you're experiencing diarrhea.

• Physically---Go back and read the previous two blogs, beginning with December 14th to warm the muscles and joints with "Salutations to the Son" (Afterall, it is His birthday that we're celebrating!) and flow with the breath from "Downward-facing Dog" to "Dolphin Pose," Finally, move very slowly into a "One-Leg Supported Headstand."
  
• I've noticed that if I try to rush into this final transition called "One-Leg Headstand" before I've walked my feet as close as possible toward my head, I have to kick my leg up with more force instead of slowly and confidently engaging my pelvic floor and abdominal muscles as I take time to "walk" my hips up over my head and shoulders. It is this alignment of hips over shoulders and a neutral spine that enables you to eventually hold the "Supported Headstand Pose" for several minutes with the weight of your entire body pressing down into the forearms and outside edges of the wrists and hands. Each inhalation helps to ground the weight downward as the core and leg muscles are engaged, and the lift is created by pressing the heels and balls of the feet upward to lighten the load on the supported base of forearms and hands. Before holding the headstand for minutes it's best to start with counting slow and even breaths and allow the number to increase slowly with regular practice. Always follow the "Headstand Poses" with 10-12 smooth and relaxing breaths in "Child's Pose."
  
• Mentally---Once the "Supported Headstand Pose" becomes comfortably aligned, try closing your eyes to practice withdrawal of the senses called pratyahara, especially the most distracting sense of sight which now perceives that the world is upside down. Keep the mind aware and present with each breath so that as soon as the breathing becomes labored or shallow, you can slowly lower one straight leg at a time to the floor on an exhalation, returning to "Dolphin Pose." Inhale a deeper than usual "centering breath" and then slowly exhale onto the knees, releasing into "Extended Child's Pose" for several smooth breaths of relaxation.
• Spiritually---For an uplifting dose of spiritual confidence, read Psalm 91 in its entirety. Remember that those who believe and trust in the Lord have been given angels to watch over us and to keep us in all our ways....

"For He shall give His angels charge over thee, to keep the in all thy ways. They shall bear thee up in thy hands, lest thou dash thy foot against a stone....Because he hath set his love upon me, therefore will I deliver him; I will set him on high, because he hath known my name. He shall call upon me, and I will answer him; I will be with him trouble; I will deliver him and honour him. With long life shall I satisfy him, and shew him my salvation." (Psalm 91: 11-12, and 14-16, KJV)

Wishing all of you a happy and healthy New Year full of claimed promises as you learn to yoke with Your Creator, allowing Him to change you as you resolve to trust in His perfect love for you! plf

"Safe and Secure in One-Leg Headstand"

If you read about a safe and secure "Headstand Pose" (Sirsasana) it doesn't become a reality until you actually attempt it! Similarly, reading my weekly blog that teaches you how to yoke with your Creator while practicing yoga, does not automatically endow you with a relationship with God. You must practice! There are transitional phases.
One transition that helps to overcome the fear of moving into a headstand is the "One-Leg Headstand Pose" or Eka Pada Sirsana. This variation provides the security of one leg hovering just above the floor to counterbalance the other leg, which is extended straight up and aligned directly over the hips and shoulders. Unless the extended leg is much larger and heavier than the one that's close to the floor, it should be relatively easy to feel the balance between the two legs that will prevent the extended leg from pulling you over backward. The key to actually experience this counterbalancing sensation in your own body is to explore the position with practice, practice, practice! Do not attempt this pose if you have high blood pressure, are extremely overweight, are pregnant, or if you are experiencing diarrhea.

• Physically---Set up your yoga mat or rug facing a wall with the hands about 10-12 inches from the wall, just in case your "One Leg Headstand" is very wobbly at first! It is usually helpful to prepare the shoulders for a "One Leg Headstand" with last week's suggestion to flow from "Downward-facing Dog" to "Dolphin Pose," moving back and forth between the two positions by inhaling into "Dolphin" and exhaling back to "Down-Dog."
  
• When you're comfortably moving with the breath back and forth between the two positions, inhale into "Dolphin Pose" by releasing the forearms onto the mat and interlace the fingers just above the crown of the head. On an exhalation seat the crown of the head into the palms of the hands with the outer edges of the wrists and the little fingers pressing into the floor. Inhale and ground down into the forearms as you walk the feet toward your head with straight legs, keeping the tail bone lifting upward (forward tilt of the pelvic basin) and aligned directly over the shoulders and the gaze (drishti) at the big toes. For several breaths (3-5) practice pressing the forearms and little fingers into the floor during each inhalation as the tail bone lifts and the weight of the torso shifts toward the crown of the head to maintain a neutral spine with balanced action between the front and back of the body.
  
• If there is a sensation of pressure in the head, release immediately to the knees in "Child's Pose," taking one long centering breath that is slower and deeper than usual. Remain here with the chin relaxed toward the expanded chest (Jalandhara bandha) until the breathing is smooth and steady again. Then return to "Dolphin Pose" with the fingers interlaced above the crown of the head and walk the feet as close to the head as possible.
  
• When this upside down position becomes familiar and somewhat comfortable, and the hips feel as though they are aligned directly over the shoulders, you are ready to lift one leg up into a "One Leg Headstand." This may take several days or even weeks of regular practice (abyhasa) but don't become discouraged. Your pelvic floor and abdominal muscles should be engaged to provide the core support for this inversion so practice will cultivate strength in the abdominal girdle of muscles. When you're finally ready, inhale and press into all five toes of one foot while lifting and extending the other straight leg slowly up and over the hips. Depending upon the flexibility in the thigh muscles, the toes on the floor will eventually lift slightly off the floor as the the other leg moves into alignment over the hips and shoulders. Attempt to keep both legs extended and straight---one up and one down, forming an obtuse angle in the air. If the higher leg bends at the knee the foot will touch the wall for security, but it is best to practice with both legs straight. Keep the leg muscles hugging their bones to provide support (almost like traction) and create lift as you press through the ball of the foot that is extended straight upward.
  
• To come out of this inversion, practice releasing on an exhalation with the core muscles engaged and with straight legs. The bottom foot slowly lowers back to the floor as the upper leg slowly lowers and returns back into "Dolphin Pose." On the next exhalation the knees bend and lower as the body relaxes in "Extended Child's Pose" for 8-10 smooth breaths.
  
• Mentally---Gaze at the toes of the lower leg to provide a steady focal point and present-mindedness as you breathe deeply. Remind yourself that "the mind rules and the body serves." Once you have one leg extended straight up over the hips and shoulders, experiment with alignment as you count the number of smooth breaths in "One Leg Headstand." Be satisfied if you're only comfortable with one or two breaths in this inversion! That number will eventually increase as this intermediate inversion becomes familiar to your body. When your alignment improves to create a sensation of weightlessness with smooth and steady breathing you are ready to move into the full Headstand to be described in the final blog of this year! Congratulations for attempting new and challenging postures in 2009!
  
• Spiritually---Our spirit energy gains tenacity through practice as we yoke with and draw upon the strength of our Creator. Disciplined time spent alone in the presence of our God gives us courage and confidence in the wonderful way that our physical bodies have been designed to perform marvelous tasks. We learn through experience that the body will be obedient to the choices of a disciplined mind. When we will to accomplish something positive---something even as small as a beneficial yoga posture---we know we can achieve it with the help of God. We call all be guilty of the temptation to do nothing for fear of failure, especially if we do nothing to escape this fear. The apostle Paul reminded himself of this truth regarding "mastery" of the body when he was teaching the church in Corinth:

"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....Wherefore let him that thinketh he standeth take heed lest he fall. There hath no temptation taken you but such as is common to man; but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it." (I Corinthians 9: 25 and 27, and 10:12-13, KJV)

I'll be praying that you have the courage and discipline to escape your fears of failure in inversions by attempting this method of "escape" in the "One Leg Headstand" variation. Remember that God is with you always, even to the end of time. (Matthew 28:20, KJV) plf

"Emptying the Cup of Self"

Have you ever read the apostle Matthew's account of the disciples who came to Jesus wanting to know which of them "was the greatest in the kingdom of heaven?" Jesus suggested that they must "become as little children" or they wouldn't even enter the kingdom of heaven. There is a striking similarity in the story of the student who came to a teacher to learn Zen. Before the lessons began the teacher suggested that they sit down together for a cup of tea. The teacher poured tea from the pot into the student's cup until the tea was overflowing onto the floor. When the student finally asked why the teacher continued to pour when the cup was obviously full, the teacher smiled and replied, "You come to me like that cup, full of yourself. When you empty your cup, come back to learn." I often wonder if the student was ever able to empty himself enough to return....
Do you remember the abandonment of self with which we approached new things as a child? We experienced all things with enthusiasm and awe as if we were seeing it for the first time. Early one morning on a family vacation my two-year-old granddaughter, Kaya, was watching me move into a head stand, and immediately she put her little head on the floor and tried to kick her legs up into the air. Of course she was not physically or mentally prepared to support her body weight in an inversion, but she was emotionally ready because there was no fear of failure, only trust that her body and I would be there for her. We can all learn a lesson from little children about absolute trust that releases self-consciousness and fear.
With preparation and practice we can become like children who immediately summon up the courage to go upside-down without a single thought of the fear of falling over backwards in failure. This week's blog describing "Downward-facing Dog Pose" (Adho Mukha Svanasana) serves as instrumental preparation for next week's "Supported Headstand Pose" called Salamba Sirsana. If you don't trust the method that I personally used to overcome these issues of self, set up your yoga mat 8-10 inches from a wall, just in case my method doesn't work for you! Do not attempt inversions if you have high blood pressure, are decidedly overweight, are pregnant, or if you are experiencing very loose stools (diarrhea.)

• Physically---After warming the muscles with a few "Salutations to the Son" (April 27th, May 4th and 11th blogs), open the shoulders and back by relaxing in the "Wall or L-Hang" described in the August 17th blog for 8-10 smooth and rhythmic breaths. Then with a long exhalation release onto the hands and knees in the "Four-Post Pose" with the hands aligned directly under the shoulders and the knees under the hips. Spread the fingers and toes and align them straight ahead.
  
• Inhale to ground into the hands and feet as the tail bone lifts up into an inverted V position called "Downward-facing Dog Pose" or Svanasana. Exhale while pressing into the heels of the hands and feet, yet lifting the inner arches of the hands feet by pressing into the big toes and thumbs. It's almost as if the hands were acting as feet, pressing into the pads of the inner fingers and toes to lift the arches of all four limbs. Use the inhalations to ground and extend through the spine by lifting the pelvic floor, abdominals, as well as the tail bone in a forward tilt of the pelvis while the upper arms rotate externally away from center to broaden through the chest and back. During exhalations the upper thighs may rotate internally toward the center (internal hip rotation) as the leg muscles squeeze in toward the bones.
  
• Remain in "Downward-facing Dog Pose" for 4-6 breaths before slowly releasing one forearm at a time onto the floor with a long exhalation. Inhale and press into the forearms as well as the heels of the feet, and exhale to lengthen the spine by drawing the pelvic floor and abdominal muscles in and upward. In this position called "Dolphin Pose" the head is not released onto the floor, but the gaze is back toward the toes.
• Mentally---Experiment with strong and extended exhalations called Kapalabhati breaths as you count 8-10 deep breaths in "Dolphin Pose." Focus the attention on broadening the tops of the shoulder blades as the shoulders rotate externally away from center to open and expand the chest three-dimensionally. If the mind wanders into a place of fear at what's coming next, return all thoughts to the lovely experience of natural but smooth nose-breathing. Then release into another humble position called "Child's Pose" (January 10th blog) with a long, sighing exhalation before resting in "Corpse Pose" (described in the January 24th blog.)
  
• Spiritually---It's probably not a coincidence that dogs and dolphins are easily trained to be obedient to a master. They are capable of becoming so closely attached and connected to their trainer that obedience is a natural outcome, often at the abandonment of self interests. What great spiritual exercise for humans! While practicing the two poses (asanas) in this week's blog, strive to empty your overflowing "cup of self" and become more trusting and childlike in order experience the wonder of surrendered positions like "Downward-facing Dog" and "Dolphin."
  

Ponder the words of wisdom spoken by the Master Teacher, Jesus Christ, when He answered the ego-related question posed by His disciples:
"At the same time came the disciples unto Jesus saying, 'Who is the greatest in the kingdom of heaven?' And Jesus called a little child unto Him, and set him in the midst of them, and said, 'Except ye be converted, and become as little children, ye shall not enter into the kingdom of heaven. Whosoever therefore shall humble himself as this little child, the same is greatest in the kingdom of heaven.' " (Matthew 18: 1-4, KJV)

Practice seeing things as if you were seeing or experiencing them for the first time, as if you were a beginner! plf

"The Gift of Chair Yoga"

The use of a chair for some yoga postures (asanas) is somewhat like using a crutch while a broken leg heals. Usually it doesn't have to be a permanent condition. Props are aids that allow the student to more fully experience the desired alignment, and therefore the benefits of the pose until the circumstances change. But for the chronically overweight or handicapped the chair often means the difference between experiencing the benefits of the position to some degree, or not at all!
The assistance of a chair to support the body weight is a pleasurable gift, even to those who don't truly need it but simply want to focus attention on the alignment or breathing rather than struggling to support all of their body weight. I remember the first time I experienced the ease of flowing from "Warrior I" to Warrior II" on a chair during the course of my certification to become a yoga instructor. There were actually three different all-day workshops that involved the use of a chair---"Yoga for Seniors," "Prenatal Yoga" and "Yoga for Multiple Sclerosis." "Gentle Yoga for Seniors" gave the elderly the security of a chair beneath them to assist weak muscles and joints. During my prenatal certification we learned how to situate students in their third trimester, or even earlier depending on the rate of weight gain, on a chair to find greater ease and comfort in the standing postures. Actual patients with MS from the UCLA Medical Center came to our instructional workshop and we practiced teaching the benefits of twists performed in a wheelchair or "walker." What joy to share the experiences of yoga with those who otherwise would, or could not participate!
Today's blog will focus on the use of a chair as a prop in order to experience last week's challenging position of "Upward Incline Plank" (Purvottanasana) that requires lifting all of the body weight into a gentle back bend. This week is dedicated to those students who want to appreciate the opening of the front body to counter the majority of time that we spend in seated or forward bending positions. Think about the great percentage of our time that we spend sitting to drive or ride in any vehicle, sitting to read, watch television or work on a computer, sitting, sitting, sitting, all the while shortening the muscles in the front of the body, and weakening all of the joints and muscles! With the aid of a chair most students can explore the opening of the front body by trying this week's position---"Supported Incline Plank Pose" or Salamba Purvottanasana. This "supported pose" will benefit the entire body by first increasing the circulation in the lower limbs with a few "flex and point" breath-synchronized flows. You can even be practiced at the office or on an airplane!

• Physically---First, be sure that your chair is a reliable support device by grounding it securely on a carpet, or be sure the lock is secured on the walker or wheel chair.to prevent this prop from sliding out from under your buttocks just when you need it the most! Now you can safely sit tall on the front edge of the chair, walker or ottoman with the heels of the hands pressing into the seat on each side of the hips and fingers draped over the edge (thumbs pointing forward), and extend both legs straight out from the hips in front. Inhale deeply while grounding the sit bones into the chair and extending upward through the crown of the head as the legs extend through the flexed heels of both feet. At the top of the inhalation, lift the pelvic floor and abdominal muscles and engage all the muscles in both legs, hugging muscle to bone for support and thereby increasing the circulation of blood and lymphatic fluids. During a long exhalation, press the tail bone down and forward in a reverse tilt of the pelvic basin as all ten toes point (especially the two "big toes") and press them evenly into the floor in order to rotate the legs internally toward the center. At the end of the exhalation, allow the chin to slowly lower toward the lifted chest as the shoulders relax and roll down the back of the body.
• When you feel ready to explore the effort of the full "Supported Incline Plank Pose" just slide both hands back along the edge toward the back of the chair, about 8-10 inches, as you inhale. Be sure to engage your core muscles at the top of the inhalation for the necessary spinal support, and then exhale while pressing into both hands and feet to lift the hips as high above the edge of the chair as possible. If possible, release the head slowly back to rest on the chair back, and then press the shoulders down and away from the ears as the tail bone is pressing down toward the feet. After several counted breaths---it doesn't matter how many at first---exhale the buttocks slowly onto the chair, making sure that it has remained stable, and then fold forward into a relaxed seated forward bend as you slide the tail bone toward the back of the chair.
  
• Mentally---Keep the mind focused on small movements like the internal lifting of muscles and the three-dimensional expansion of the chest during each victorious ujjayi breath. Release all self-judgments about how high the hips have lifted from the support! Remain focused on maintaining an easy and smooth rhythm of breathing that is coordinated with the lifting and opening of the front body. Extend and expand as you inhale energy (prana) in and up through the body. Smile to relax the facial muscles as you exhale and release all expectations and judgments. Bring your awareness into the gift of having a prop beneath your body to assist and make possible this experience of opening the heart and baring the throat. Be vulnerable and enjoy it!
• Spiritually---When using any prop for assistance to hold or sustain yoga positions, remember that it is necessary and helpful for everyone to lean on something or someone during challenging times. Let go of your ego to experience gratitude for the support provided, and use it to become strong with regular practice called abhyasa!

"Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge Him, and He shall direct thy paths. Be not wise in thine own eyes; fear the Lord, and depart from evil. It shall be health to thy navel, and marrow to they bones." (Proverbs 3:5-8, KJV)

My prayer is that every single human being might experience the joy of releasing into the strong and trustworthy hands of the Lord by yoking/yoga-ing with Him as your daily Guru! plf

"Strong Yet Vulnerable"

Why do some people (especially men) think that strength and vulnerability cannot coexist? Haven't they heard of the expression "steel velvet" from Aubrey Andelin's book published in 2006, entitled Man of Steel and Velvet: A Guide to Masculine Development. This book would be a wonderful Christmas gift for every father and son, or even daughter and mother, because it describes the intriguing picture of a man who has achieved masculine fulfillment with the combined traits of the firmness of steel and the gentleness of velvet. These rare men command admiration, devotion and respect by assuming their rightful position as the head of the household with "strong minds, kind hearts and willing hands." No bragging intended here, but I have been blessed with just such a man in my husband of 41 years, James S. Fraser. A heartfelt "Thank you" to God and his parents!
Every time I practice this week's pose, called "Upward Plank Pose" or Purvottanasana, it makes me feel "strong, yet vulnerable" because I'm supporting the entire weight of my body, but with my heart and throat bared and facing upward. This position in the animal kingdom indicates submission to a higher authority. As "women of God" we are to submit to our husbands, who in turn are submitting to God's authority, and therefore, these "steel velvet" men treat us as they would themselves. Wouldn't it be a better world if this were always the case....

• Physically---Warm up to prepare for "Upward Plank Pose" by practicing the pose described in last week's blog---"Four-Footed Table Pose"---because it will help to develop the required strength in the arms and legs in order to support the weight of the entire body without sagging in the hips and lower back. If this is too difficult, then try losing weight, along with a regular practice of "Staff Pose" (June 22nd blog) as the hands are pressed into blocks aligned just under the shoulders in order to lift the weight of the body. Also practice the "Two-Legged Table Pose" which will cultivate strength in the back of the thighs (hamstrings) to support the hips without swaying the back. Do not attempt these poses if you are pregnant or severely overweight!
• Begin by sitting in "Staff Pose" on a flat and level surface as you practice small movements coordinated with the breath. While inhaling, ground into the sit bones and extend through the spine and the heels of both flexed feet, toes pointing upward and the back of the knees pressing down into the floor. Then engage the pelvic floor and abdominal muscles for core support before exhaling as both feet point forward and the legs rotate internally toward the center. Practice at least 5-6 rounds of flexing and then pointing the feet in sync with the breath before attempting to lift the entire body up into a straight "Upward Plank Pose."
• With the palms of the hands on the floor by the hips, fingers facing forward, inhale while bending the knees, attempting to press the soles and heels of both feet onto the floor. While exhaling engage the pelvic floor, abdominals and the muscles in the back of the legs, and then press into the hands and feet to lift the hips and entire body upward in a straight "Upward Plank Pose." Some people may need to rotate the upper arms externally (away from center) while others may rotate internally in order to fully extend both elbows until the arms are perpendicular to the floor. With each inhalation the upper rib cage is expanding through the back and sides, and then the hips are lifting upward during exhalations as the obliques and psoas across the groin are working eccentrically (while lengthened) to keep the lower back from sagging into a swayback position. Although this pose is considered to be a basic backbending and arm supported pose, it will require regular practice (abyhasa) to develop the muscle strength and length needed to hold the position for one minute (6-10 kapalabhati breaths with vigorous exhalations, depending upon the rate). Once the gaze point leaves the navel, the eyes may begin to focus above or behind the head, depending upon the condition of the neck muscles to work eccentrically.
• Mentally---If the chest is parallel to the ground, the arms are perpendicular to the floor and the gaze is upward or behind, the mind is now free to focus the attention on the rhythm of the breath and the strength of the body. Feel the back of the thighs and calves lifting as the front of the groin (psoas) extends and rotates toward the center (internal rotation.) Focus on keeping the breathing movements in the upper portion of the chest to deepen the extension in the upper back and across the entire front body.
• Spiritually---Although your heart and neck are opened, bare and vulnerable, you are supporting the weight of your own body, if even for only a breath or two at first! As you look upward, feeling strong and vulnerable at the same time, remind yourself of the hierarchy of power described by Paul in his letter to the church in Ephesus: "Wives, submit yourselves unto your own husbands, as unto the Lord. For the husband is the head of the wife, even as Christ is the head of the church; and He is the saviour of the body....Husbands, love your wives, even as Christ also loved the church, and gave himself for it;...So ought men to love their wives as their own bodies. He that loveth his wife, loveth himself. For no man ever yet hated his own flesh; but nourisheth and cherisheth it, even as the Lord the church....Nevertheless, let every one of you in particular so love his wife even as himself; and the wife see that she reverence her husband." (Ephesians 5: 22-33, KJV)

Yes, this is a tough challenge for today's challenged women who must work to pay bills, and a tough pose to remind us of the challenge. Remember Shawn Phillips words "small steps make a distance." Take a step! plf

"Growing in Gratitude"

The American tradition of celebrating "Thanksgiving" is a pure and true "holy-day" because the focus is on the experience of gratitude. We gather together with family and friends, even inviting those who have no family or friends, and we are thankful for the companionship, the harvest and all the blessings of the earth. The content of the meal doesn't really matter, but rather the content (yes, an intentional pun!) of the heart.
As one of my refrigerator magnets reads, "Gratitude is the soil in which joy thrives." I believe that the experience of happiness and true joy germinates and continues to be nurtured by an awareness of all the blessings that have been showered upon us. These gifts are not necessarily material possessions, but rather an appreciation of whatever life serves us because we can learn from the challenges more than from the "things" in life. Why does it take a week of rain, sleet and snow before we appreciate the sunshine, or a stuffy nose and sore throat to be grateful for every breath we breathe with ease? This season let's all try to cultivate "an attitude of gratitude" in the midst of whatever is placed on our table---peas or pies, pleasure or pain. To open our hearts to this positive attitude let's practice the heart and hip opening yoga posture called "Four-Footed Table Pose" or Chatus Pada Pitham in Sanskrit, unless you are pregnant.

• Physically---Tune into your breath while sitting tall in "Staff Pose" (Dandasana, described in the June 22nd blog) on a flat and level area, legs extended straight out from the hips and hands pressing gently into the floor beside the hips, fingers spread wide like a starfish and pointing forward. With each inhalation ground firmly into the "sit bones" at the base of the hips and into the heels of the hands and all ten fingers as the crown of the head is lifted upward to create spinal extension. During the exhalations allow the shoulders to roll down the back as the shoulder blades remain broad at the top and tucked in toward the spine at the bottom. Bring a slight smile to the corners of your mouth as you anticipate opening your heart to gratitude for all things, great and small.
  
• After several minutes of establishing a smooth and rhythmic pattern to the breath, inhale while sliding the hands with spread fingers back behind the hips, shoulder-width apart, and then slide the feet in toward the hips until the knees are bending at right angles. Exhale to press firmly into all four limbs (hands and feet) while lifting the pelvic floor and abdominal muscles (the mula bandha and uddiyana bandha) as the torso lifts up to form a flat, tabletop surface called "Four-Footed Table Pose." Keep the shoulder blades rotating downward as the abdominals and quadriceps across the top of the thighs work to extend the knees directly over the ankles, and the tail bone extends neutrally toward the bended knees. If there is no neck injury the base of the skull may be released slowly onto the shelf of muscles in the upper back called the trapezius as the gaze shifts upward (urdhva) or behind the head to the "third eye drishti" called naitrayoh ma dyai in Sanskrit. If there is an issue with the cervical spine (neck) keep the gaze steady and straight ahead across the torso at the navel called the nabi chakra. Attempt to lift the back body as the front body is opened and extended with each breath. Remain for 8-10 kapalabhati breaths (rigorous exhalations with the chin lock engaged) or hold the pose for as many breaths as possible to maintain a level tabletop.
  
• Mentally---Keep the mind focused while holding "Four-Footed Table Pose" by experimenting alternately with "belly breathing" and then "chest breathing." Attempt to determine which style of breathing helps to stabilize a level tabletop and which assists in opening the upper ribs three-dimensionally. Stay with your body and breath in the pose by feeling grateful for the beneficial effects of strengthening, lengthening and opening.
• Spiritually---There is no denying that it takes constant and regular practice (abhyasa) to find the good in everything. Some days we fail and sink into misery and self pity, but then we can "pick ourselves up, dust ourselves off and start all over again" as the song goes. We can choose to be grateful for the opportunity that life gives us to start all over again. So if this week's physical posture, "Four-Footed Table Pose" is too difficult to bring your body into a level position for now, be content that you can lift your butt off the ground at all! Keep practicing and count the number of breaths that you can hold the lift, no matter how high or low, and maybe in time you'll be able to increase the duration of the lift because your practice will develop the necessary strength and concentration. Be grateful for where you are!
• In the wise words of the apostle Paul, who learned to be content even while imprisoned in Rome, "Give thanks always for all things...." (Ephesians 5:20, KJV)
  

And if all else fails, pray for a grateful heart that is open to seeing the good in everything. Be joyful by choice this Thanksgiving, and share your joy! Thanks for reading all the way to the end of my blogs. Hope they help! plf