"What is Your Destination?"

How did we ever arrive anywhere in a timely fashion without our GPS (global positioning system)? Just punch in the address to activate a calm and emotionless, computer-generated voice that will guide you to your destination. If you miss a turn, no problem! "The voice" will suggest that you make a legal U-turn at the next opportunity.
Wouldn't it be helpful if we could enter the destination "heaven" or "bliss", and then we'd hear that "voice" that guides us until we arrive safely. Our Creator did design and install a system within the brain at conception. It's called the conscience, but sometimes we turn the volume down so low that our guidance system cannot be heard. Or worse, we "discontinue guidance." There is a law of (human) nature that does not like to change direction because of the extra effort involved. It's called inertia---the disinclination to move or act. A law of physics states that matter tends to remain at rest, or if moving, tends to keep moving in the same direction. That is unless it's affected by some outside force. In the ancient language of yoga (Sanskrit) that life force or energy that enables us to move and even change direction is called prana. God is the original source of all energy and it's found in every breath we breathe into our physical bodies. So when our torso is folded forward in last week's position called Parsvottanasana, that initial inhalation gives us a burst of energy that flows up through the chest to lift the torso upright and into a back bending counter pose. Then we flow with the breath (vinyasa) back in the opposite direction to fold forward again as we exhale.
The Parsvottanasana flow is safe for prenatal students, providing that it is performed with mindful awareness of the abdominal muscles and not over-stretching the hamstrings or hip flexors. This is especially true for the last two trimesters when the hormone elastin is released and can allow over-stretching.

• Physically---Be sure to warm the muscles and joints first with a few rounds of "Salutations to the Son", and then read last week's description of the forward bending Parsvottanasana. Before attempting to flow back and forth allow the front body to open into a chest expansion. While inhaling lift the internal root locks (the pelvic floor) and also abdominal muscles to provide a girdle of support while the arms lift up from the floor or the blocks, and out to the sides like wings. During a long and thorough exhalation interlace the fingers behind the back and draw the hands away from the spine in order to fully open the front of the chest. Then the next inhalation will be long and deep enough to flow up through the lungs, providing the necessary energy to combat inertia and lift the torso upward and into a backward bending stance. The feet are fully and equally grounded into the floor with a slight supination on the outer edge of the back foot, but pressure on the big toe of that foot to encourage internal rotation of the back thigh. The gaze helps to lead the way and flows in the direction of the movement---up from the front big toe to a spot above the head or the tip of the nose (nasagrai drishti.) Pulling the arms and knuckles up and away from the back also aids in the upward movement of the torso from a still position.
  
• Practice the flow from forward bend on the exhalations to lifting up into a slight back bend on the inhalations, and then begin to explore variations in the arm positions. A slightly more intense opening of the front body may be achieved by inhaling the arms out to the sides, rotating the shoulders slightly inward, and then placing the fingertips together behind the back, pointing upward along the center of the spine in reverse namaskar or prayer position. If this "reverse prayer" position is too challenging for the shoulder joints, elbows and wrists, an easier variation is to cup the elbows with the opposite hand, or simply grip the forearms lightly with the hands.
  
• Mentally---Practice this vinyasa flow mindfully in sync with the breath, lifting on the inhalations to open the body, and then exhaling as the body folds forward to your personal "edge" (before pain!) for 5-6 breaths before switching to Parsvottanasana with the left leg forward. (See last week's blog for detailed instructions on how to accomplish this switch to the left side.) Notice how the stretch also switches from the hamstring of the front thigh during the forward bend, and then to the quadriceps on the front of the back thigh during the back bend. After practicing on both sides for an equal number of consciously deep breaths, on a long exhalation release both hands back to the floor while bending the front knee. Then step back into "Downward-facing Dog Pose" for a breath or two and notice how the hamstrings have released in the back of the thighs as the heels of both feet ground down into the floor. Rest here or in "Child's Pose" (January 10, 2009 blog) for five smooth breaths before continuing to practice. Always end your practice by resting fully in "Corpse Pose" (January 24, 2009 blog).
• Spiritually---The challenges of overcoming inertia on the physical plane can be directly translated into the spiritual realm. We all resist (to varying degrees) the effort required to change our direction or our minds. The most accurate translation of the word repent means to change direction. To practice this week's vinyasa flow with a spiritual intent, remind yourself of the source or force that inspires and enables the change---our Lord and Savior, Jesus Christ---with every breath of life that courses through your veins!
  

We can be grateful that God allows U-turns! If we're headed off toward self-destruction, it's Jesus' kindness and intent "to seek and to save the lost" that leads us to change our ways. May His kindness lead you to repentance.... plf

"And thinkest thou this, O man, that judgest them which do such things, and doest the same, that thou shalt escape the judgment of God? Or despiseth thou the riches of His goodness and forbearance and longsuffering; not knowing that the goodness of God leadeth thee to repentance." (Romans 2:3-4, KJV)

"Spring Forward and Fall Back"

We remembered to set our clocks ahead, and not back, this past weekend because of the helpful expression that we learned in elementary school, "Spring forward and fall back." This little phrase is intended to prevent confusion about observing Benjamin Franklin's concept of "daylight savings time" with the intention of getting more waking (and working) hours from our sun. So from last Sunday morning until the fall when we turn the clocks back, if we (in the northern hemisphere) set our alarms for six in the morning, it's really only five o'clock sun time. Thus the sun only appears to rise an hour earlier on clock time, which encourages us to awaken sooner to get planting. To compound this challenge of awakening before the sun, we must keep getting out of bed earlier and earlier until we pass the longest day of the calendar year on June 21rst in the northern hemisphere (December 21rst in the southern hemisphere.) This review of our elementary science classes reminds us that the hours of daylight are growing longer as we approach the summer solstice due to the earth's tilt on its axis as it revolves around the sun. But the bottom line is that from now until June 21rst we will have to go to bed earlier so that we can rise earlier. Remember the little ditty, "Early to bed, early to rise, makes a man healthy, wealthy and wise." (No promises, here!)
Ancient yoga traditions had man awakening to greet the sun in a series of Surya Namaskars ("Salutations to the Sun") with the body, mind and breath all joining in a meditative flow to bow and acknowledge the sun god. (For detailed descriptions of each position please read my three blogs from April 27th through May 11th, OR log onto yogajournal.com/livemag.). While it is indeed respectful to acknowledge the ancient roots of this yogic tradition, to me it feels very much like idol worship to call the sun itself sacred, rather than bowing in devotion to acknowledge the Creator of the sun. These "salutations" through the intensely physical, breath-synchronized flow of twelve postures (asanas) can only be infused with heartfelt devotion and gratitude when we come know the God who loved us enough to create the light and life-giving sun for us in order to meet all of our needs. This Creator of the sun then demonstrated His love for us by humbly living among us as one of us, and then loving us enough to suffer and die for us. Here begins the intense "leap of faith" that stretches our faith muscles all around, just like this week's intense stretch called Parsvottanasana. This back and forth flow is safe for prenatal students only if it is practiced with mindfulness and respect for the baby's space while in utero. This means not forcing or pressing the abdomen onto the front thigh, or over-extending in the gentle back bend.

• Physically---After completing several breath-synchronized rounds of "Salutations to the Son" (completing at least two Surya Namaskara A and one Surya Namaskara B with "Warrior I Pose" from the January 4th blog), those winter feelings of sluggishness will hopefully be transformed into a sense of lightness and well being. Then you'll be prepared physically for this week's targeted position, which may be integrated into the vinyasa flow of Surya Namaskara A or B directly from the "Downward-facing Dog Pose."
  
• After exhaling into "Downward-facing Dog Pose", on an inhalation gaze forward to the right thumb (angusta ma dyai drishti) as the right foot lunges or "springs forward" to land between the hands at the top of the mat. The back foot pivots toward the front so that the hips may align squarely over the front extended leg. Then inhale while looking straight ahead at the tip of the nose (nasagrai drishti) in order to extend the spine, while slowly attempting to straighten the front right leg to your personal "edge" before pain. On the next exhalation, hug muscle to bone on both legs as the right hip pulls gently down and back during the exhalation to ground both hands and feet into the mat. If the right hamstrings are too tight and resistant, the front knee may be kept slightly bent at first, and the hands may press into blocks aligned right under the shoulders to raise the torso and decrease the intensity of the stretch in the right front leg.
  
• Over an extended period of time, several breaths or several weeks, using deep ujjayi (victorious) breaths, the hamstrings of the front leg with gradually soften and release so that the fingertips, and then the heels of the hands, may move to the floor. Three-dimensional inhalations into the chest and ribs will help to extend the spine as the tail bone pulls back from the crown of the head. Exhaling into the abdominal region, especially the pelvic floor and the "sit bones" will help to ground and stabilize this intense stretch. Because the gluteus maximus muscles of the front hip are especially stretched in this flexed position, it helps to keep the core muscles (the bandhas or locks) engaged for support during the stretch. Never force the body into a deeper version of this, or any other intense stretch, than it is ready to hold. Rather think of easing slowly and gradually into a new "edge" by directing the breath to tight and resistant muscles and joints. Be sure to feel your body, especially the ribcage, as you focus on bringing each breath fully into all four corners of the lungs, and then release any hip and thigh tension as the torso bows to lower toward the front extended thigh.
• Remain in this intense asymmetrical, forward bending stretch called Parsvottanasana for several smooth but deep breaths before exhaling to lower into "Child's Pose" or back to "Downward-facing Dog." Then inhale to "spring forward" with the left foot for an intense stretch of the left side. Next week's blog will explain the second part of the full version of Parsvottanasana, which will be a back and forth flow between intense forward and backward bending postures. These will not be intense for prenatal students, who will use props and modified variations to respect the safety and the space of the fetus. Always schedule time to rest in "Corpse Pose" for at least five minutes before heading off the mat and into your world.
  
• Mentally---Mindfully use each inhalation to ground both feet evenly into all four corners and both hands while extending through the ribcage and spine. The exhalations may offer release of all effort while allowing the muscles of the front hip and thigh to soften and expand as the torso releases and bows toward the front thigh. Integrate your mind and body by thinking of the bowing action as a letting go and letting God.
  
• Spiritually---It's a challenge to infuse your practice of "Salutations to the Son" with the duel intention of warming the muscles and joints, as well as a "meditation in motion" to exhibit devotion to the one and only God who loves us and sees all of our needs. This is accomplished when you connect your body, mind and breath with gratitude to the God who made you and knew you before you were in your mother's womb. Stay focused on the multi-dimensional purposes of each segment of each breath---inhaling to receive the gift called the "breath of life" while stretching and reaching toward God, and then exhaling to release and bow in submission to a loving Creator.

"Truly the light is sweet, and a pleasant thing it is for the eyes to behold the sun...."
(Ecclesiastes 11:7, KJV)

"...the Father...Who hath delivered us from the power of darkness, and hath translated us into the kingdom of His dear Son; in whom we have redemption through His blood, even the forgiveness of sins; Who is the image of the invisible God, the firstborn of every creature; For by Him were all things created, that are in heaven, and that are in earth, visible and invisible, whether they be thrones, or dominions, or principalities, or powers; all things were created by Him, and for Him."
(Colossians 1: 13-16, KJV)

"How long wilt thou sleep, O sluggard? When wilt thou arise out of thy sleep? (Proverbs 6:9, KJV)

I challenge all readers (and myself) to practice getting up before the sun---every morning---and devote your yoga practice to the process of yoking with your Creator....plf

"Feeling Half-Full or Half Empty?"

Yoga will rock your world---in a good way! Your mind will become more focused as you practice awareness in various yoga positions. That present-minded awareness will eventually extend beyond the practice into everyday activities like speaking and eating. Maybe your fork will be in mid-air (or your tongue in mid-sentence) and you'll realize that you don't really want---or need---that next bite. So you'll lower the fork full of some delicious delicacy slowly back onto the plate and feel satisfied. Not full, but "half full" and satisfied.
Yoga will teach you to enjoy the sensation of "full enough" rather than the uncomfortable, over-stuffed sensation of a bloated and over-worked digestive system. It takes great awareness and discipline to yoke your body with your mind and your spirit in order to recognize when the stomach is in this balanced state of being. When you stop eating---or even shopping---at half full, you are practicing one of the yamas (or ethical disciplines in the eight limbs of yoga) called aparigraha (non-greed, collecting or hoarding). Stopping at "half full" also honors your body as the "temple of the Holy Spirit" by not over-taxing your digestive system. (Read I Corinthians 3:16 and 6:19, also II Corinthians 6:16.) Ayurvedic medicine, the sister science to yoga that literally means the study of life, teaches that in order for proper digestive action to occur in the stomach, it should be only half full of solids, one quarter full of liquids and one quarter of gas. When a glass is only half full, the other half isn't empty; it's half full of gases (air.) When we observe a half moon in the night sky, the other half hasn't gone anywhere; it's simply shaded by the earth.
Over-eating can be viewed as a lack of trust that nourishment will be available as needed. Slow down and eat with awareness! You'll find it much easier to recognize when you're "half full." Try to remember this yin and yang principle of opposites when you practice this week's targeted yoga position called "Half Moon Pose" or Ardha Chandrasana, which is safe for prenatal students.

• Physically---It is a good idea to prepare the body for "Half Moon Pose" or Ardha Chandrasana, which is an open-hip, standing and balancing posture. The best method to strengthen the legs unilaterally (one side at a time) is by regularly practicing the two positions from the last two blogs (February 23rd and March 2nd.) This rhythmic change of positions can be performed as a vinyasa flow (breath-synchronized movement) from "Triangle Pose" that exhales into "Side Angle Pose" and then inhaling back again to "Triangle Pose," and so forth.
  
• To move into "Half Moon Pose" from "Extended Side Angle Pose" with the right leg forward (or this may be transitioned directly from "Triangle Pose") the first step is to lower the left arm to the left hip on an exhalation, and then lower the gaze (drishti) to the right big toe. Next inhale to ground into both feet while extending the right knee forward beyond the toes of the right foot and moving the right palm about a foot beyond the toes of that foot. This forward movement can be aided by a gentle push off of the back left foot as the back leg lifts straight up and extends directly out of the hip during an exhalation. Be sure to engage the muscles of the standing leg as you ground firmly into all four corners of the right foot and inhale to extend the spine and stretch the left arm straight up over the left shoulder with active fingers. Since the standing foot, leg and hip are supporting the weight of the body it helps to engage the pelvic floor and abdominal muscles (the bandhas) and extend through the upper arm while grounding down into the standing foot to create a sense of lightness. Once the "Half Moon Pose" feels stable, you may slowly shift the gaze (drishti) up over the left shoulder to the left thumb. With each inhalation extend and broaden through the rib cage while rolling the top hip and ribs open. The spine can be extended by pressing through the ball of the foot as the lifted leg extends away from the crown of the head.
• Be sure to release back into "Side Angle Pose" from "Half Moon Pose" slowly by lowering the extended leg to the floor and the top arm back to the top hip on an exhalation as the bottom hand slides back toward the standing foot. Reverse sides by pivoting both feet to the left as the body moves into "Triangle Pose" with the left leg now in front and the right leg in back. Strengthen the left side by flowing back and forth from "Triangle" to "Side Angle Pose" before attempting "Half Moon Pose" standing on the left leg for an equal number of breaths. Always rest in "Child's Pose" and then "Corpse Pose" before ending your yoga practice.
  
• Mentally---Since balance is a key factor in "Half Moon Pose" it may help to practice against the side of a counter, a bed or a wall for security. Think of leaning against the wall or other prop as the training wheels of a bicycle that can be removed once there is enough confidence in your balancing actions. Remember that balance is an active verb, not a noun or unmoving state, that requires constant slight adjustments made with a focused awareness of every slight action. Once the body is able to balance comfortably on one leg with the upper hand extending and reaching while the lower hand is only a slight support to control the balance, you may practice holding the pose for 3-5 conscious breaths away from any support or prop. Smile in satisfaction of where you are right now. Develop confidence by slowly weaning yourself away from your prop, moving further and further away from it each practice session. Attempt to hold "Half Moon Pose" on each side for a greater number of relaxed but conscious breaths each time you practice. Relax your facial muscles and your mind.
  
• Spiritually---Build slowly and think "half full"...even if the pose is only halfway there. Practice trusting that progress will be made. Don't get greedy or impatient with physical results! You will experience contentment (santosa) when you focus on what you have and what you CAN do during practice! Practice feeling contentedly "half full" and focus on the more important yoking relationship with your Creator. Remember Jesus' words of wisdom in The Book of Matthew, Chapter 6:

"Lay not up for yourselves treasures upon earth, where moth and rust doth corrupt, and where thieves break through and steal. But lay up for yourselves treasures in heaven,, where neither moth nor rust doth corrupt, and where thieves do not break through or steal; for where you treasure is, there will your heart be also....Take no thought for your life, what ye shall eat, or what ye shall drink; nor yet for your body, what ye shall put on. Is not the life more than meat, and the body than raiment? Behold the fowls of the air; for they sow not, neither do they reap, nor gather into barns; yet your heavenly Father feedeth them. Are ye not much better than they?" (Matthew 6:19-21 and 25-26, KJV)

Practice yoking with confidence that God is enough and you will be more than complete in Him! plf

"Changing the Angle"

Have you ever needed a change of scenery? Try turning around and looking in another direction. Did you ever notice when traveling how your surroundings (maybe even your circumstances) look different when you're coming back than when you were going? If you ever feel like you don't know if you're coming or going, this might be because you haven't been paying attention to details.
One reason that I enjoy movies so intensely is that the camera angles are always changing. These changes in perspective are usually faster, and sometimes closer or even "bigger picture" than we could possibly experience in real life. They create just a hint of what our all-knowing Creator sees---our life from every possible angle and perspective. He sees us "up close and personal." During conflicts or disagreements we don't always know what our neighbor is going through in the privacy of their own homes or lives. It helps to remember the philosophy of attempting to "walk a mile in the other person's shoes." When circumstances become unbearably uncomfortable, if you can't change your point of view, at least change direction or some small detail. When yoga poses (asanas) become rote, stale or even uncomfortable, it's time to change the angle of the pose. This week we'll be "changing the angle" by flowing into a new angle called "Side Angle Pose" or Parsva Konasana.

• Physically---When last week's "Triangle Pose" becomes boring, or you simply need to change something, extend the upper arm out over the ear into the "Extended Triangle Pose" called "Utthita Trikonasana." Another option is to slowly change the angle of the pose. In "Triangle Pose" the legs form an isosceles triangle with the earth, assuming both of your legs are the same length. To change "Triangle Pose" into a right triangle position called "Side Angle Pose," (Parsva Konasana) simply exhale while bending the knee of the front leg to align it directly over the ankle of that leg. The elbow of the lower arm may also be lowered briefly (for one or two breaths) onto the thigh of the front leg, just above the knee. The increased hip flexion (bending) in the forward hip may make it difficult to keep the front thigh from rolling inward and the hips from swinging out behind you, so you may want to encourage external rotation of that front hip by gently pressing the elbow into the inner knee to open the front hip away from center. Or you may choose to rest the front hand on a block (or even a thick book) on the inside of the front foot. The lower arm that is pointing downward may also be used to exert slight pressure on the inner front leg to prevent the front thigh from rolling inward. Another option, especially helpful for prenatal students in the third trimester of the pregnancy (weeks 29-40) is to lower the front thigh onto a chair when exhaling into "Side Angle Pose," thereby providing support for all that extra weight in the upper body. After 5-10 long and smooth breaths, release both hands to the floor and lower the knees into "Child's Pose" described in my very first blog on January 10, 2009. Rest and restore here for 5-10 breaths before switching to the other side. Always end your practice by releasing onto your back in "Corpse Pose" (January 24, 2009 blog) for 5-10 minutes of meditation.
  
• Mentally---Whatever modifications of "Side Angle Pose" are being utilized, it's important to be very aware of the effects of the pose. Since this is a unilateral (one side at a time) side stretch, the spine is extending upward at an angle but in a neutral position, with neither a forward or backward tilt of the pelvic basin. This translates into a grounding action of the back foot and tail bone during each inhalation as the upper arm extends straight above the top shoulder to create the opposing forces called a stretch. During the exhalations the front hip can be consciously, but gently, encouraged to release by rotating away from center. If this front hip is too tight it can cause the spine to bend or flex laterally, rather than extending the spine in a straight and neutral position. Pay close attention to the spiraling and opening action of the front body, especially in the top side of the ribs, with extending and lengthening action on the lower side. As always, feel your body and find your breath, counting breaths to keep your mind focused on what you're doing in each present moment. Be Here Now.
  
• Spiritually---Maybe a change of angle and attitude are called for in your life and your yoga practice. If you are practicing true yoga daily---yoking body, mind and breath with your Creator---you are nurturing all three dimensions of your life. You're living in 3D! Your physical body is being challenged to become stronger, and more open and relaxed while your mind is becoming more alert and aware of each present moment as you practice. If you don't add the all-important spiritual element to your practice, according to B.K.S. Iyengar, you're simply performing aerobics. Exercising with a focused mind is only two-dimensional because it ignores the part of you that will never end---your spirit energy. So while you're changing your angle physically and focusing your mind on the new demands, try exhaling some of those old attitudes of doubt, disbelief, and discouragement! Change your angle to become your "new and improved" self with the help of your God, who, by the way, loved you enough to die in your place. Get rid of your old angle and be renewed in your yoking experience by putting on your "new man." I'm trusting and praying that it's never too late to change. Namaste, plf
  

"Therefore, if any man be in Christ, he is a new creature; old things are passed away; behold, all things are become new." (II Corinthians 5:17, KJV)

"And be renewed in the spirit of your mind; and that ye put on the new man, which after God is created in righteousness and true holiness." (Ephesians 4:23-24, KJV)

""Lie not to one another, seeing that ye have put off the old man with his deeds; And have put on the new man, which is renewed in knowledge after the image of Him that created him." (Colossians 3:10, KJV)

"Triangle Pose Points the Way"

After reading the title of this week's blog you may be wandering, "...the way to what?" Do we want the way to financial freedom, or even freedom from pain? Do we seek to find our soul mate, to know the truth, to experience pure joy and those exalted moments of bliss? Or do we simply want to feel that all is well with our world and our life style?
Global advertising encourages us to desire material things. Maybe we want too much for ourselves and not enough for others. Since we all have wants (and even a few needs) where do they come from? This self-knowledge or education (called svadhyaya in Sanskrit) occurs during time spent alone with our Creator, who knew us before we were in our mother's womb. Read David's Psalm 139 in The Old Testament of The Holy Bible to substantiate this truth. If God knew us before we were even conceived, maybe our self study should include reading The Holy Bible, which is the most sacred and best-selling books ever written. I believe that The Bible was divinely inspired by God himself and serves as the light that guides me through life.
Even yoga masters such as B.K.S. Iyengar have read The Holy Bible. In fact, Iyengar states in the introduction to his text, Light on Yoga, "The sacred books of the world are for all to read. They are not meant for the members of one particular faith alone. As bees savour the nectar in various flowers, so the sadhaka (one who studies and seeks) absorbs things in other faiths which will enable him to appreciate his own faith better." Whether or not you are a follower of Jesus Christ, if you desire to feed your soul, that is the third, spiritual dimension of your life, spend time reading the inspired Word of God in The Holy Bible. It can't hurt and it just might help you to find your way.
You may have noticed that I referred to The Bible as the inspired Word of God," which I believe to be true, now more than ever since I believe that I am not writing this blog alone, but with the help of the Divine within me, the Holy Spirit of God. Last night before bed I knew that I wanted to continue the vinyasa flow from "Warrior II Pose" into this week's "Triangle Pose" (Utthita Trikonasana) but I had no idea exactly what I was going to say about the spiritual dimension of the pose. This morning I awoke before the alarm with the title words in my head---"Triangle Pose Points the Way." Yet when I sat down to write I was still wondering, like my readers, "...the way to what?" As I'm writing this very moment, I now realize that "Triangle Pose" points the way to the yoga of self study, which is the fourth of Patanjali's five rules of conduct called the niyamas. For the Christian, this is crucial time for the Holy Spirit to work within our hearts and minds. So let's begin with the practice of yoking to God in order to study our dreams and desires.

• Physically---Never rush or force the body into a yoga pose! Although "Triangle Pose" (Utthita Trikonasana) is safe for prenatal students, it is important to warm the muscles and joints with a vinyasa flow, such as the "Salutations to the Son" described in the April 27th through May 11th blogs of 2009. To continue the breath-synchronized flow from one posture to the next (as described in my January 4th blog entitled "Let's Dance"), inhale to lift the right leg from "Downward-facing Dog" and exhale to lunge the right foot forward between the hands with the right knee aligned directly over the right ankle. Then inhale the arms straight out to the side and lift the torso and arms upward to rise into "Warrior I Pose". While exhaling, open the left arm back to externally rotate the left shoulder, hip and foot as the arms lower to shoulder height in "Warrior II Pose". For more details read last week's blog that describes "Warrior II Pose."
• Gazing forward to flow from "Warrior II" into "Triangle Pose", inhale the right arm and hip forward to extend the torso and the spine neutrally, without collapsing the right side of the torso at the waist. Lift the pelvic floor and abdominal muscles to provide core support in order for the spine to remain extended. Then slowly exhale the right hand to the right shin while straightening the right leg and actively engaging the muscles of both legs to protect the knee joints. The side of the body will extend out over the front leg to form an acute angle with that leg. Both hips will rotate externally away from center to keep the kneecaps aligned over the second toe of each foot.
  
• With each exhalation the right arm lowers to a block or the floor just inside the right ankle in order to gently intensify the stretch in the muscles and joints. As the torso lowers and extends, the lower the center of gravity, the more strength will be required in the core and both leg muscles. With each inhalation the upper left arm reaches and extends upward with the gaze extending up over the shoulder to the upper hand in order to open the ribcage and shoulder joints while the lower right arm is grounding or stretching straight downward to provide opposing forces. The gaze point (called drishti) is upward, over the hand (hastagrai) of the upward reaching arm to direct the flow of energy upward and create a lifting sensation.
  
• Remain in "Triangle Pose" for 5-6 deep and smooth breaths before exhaling both hands to the mat and returning to "Downward-facing Dog Pose." Take two deep breaths before lunging the left leg forward to flow through the postures into "Triangle Pose" on the left side. Be sure to rest and meditate in "Corpse Pose", as described in the January 24th, 2009 blog, for 5-10 minutes before taking your insights from self-study off the mat and into the world.
• Mentally---It's always important to be present in your body when holding yoga poses, but especially those that transfer weight into the joints and connective tissues of the vulnerable knees. Pain or strong sensations in the medial knee of the straightened front leg in "Triangle Pose" can occur if the hamstrings of the front leg are not actively engaged to avoid transferring the weight to the knee joint. Therefore, in order to avoid hyperextension of both knees in this standing posture mindfully initiate a gradual lengthening and engaging of both leg muscles and knee joints, while lengthening and engaging the "flying up locks" (uddiyana bandha) along the side body and abdomen to support the weight of the torso that is extending over the front leg. As always, mindfully feel your body and be aware of the quality of each breath. Seek a place of ease in the pose where the opposing forces are in balance.
  
• Spiritually---Take time while holding "Triangle Pose" to notice how the feet are evenly grounding into the earth to provide the base that supports the pose, and yet the upper arm is reaching and seeking something beyond the physical. During "Triangle Pose" ask yourself, "What am I earnestly seeking beyond what I already have?" "Are my desires and intentions in line with my beliefs and my purpose for being?" "Do I know what my purpose is in this life?" "Where and how can I learn more about myself?" "What is my truth?"

We've all heard Polonius's last piece of advice to his son Laertes in Shakespeare's famous play, Hamlet, "To thine own self be true." But how can we be true to what we don't know? Maybe the journey to self-study and then realization needs to be shared by seeking a connection to the One who knows us best. Jesus' famous words on the subject of truth were offered "...to those Jews which believed on Him, 'If ye continue in my word, then are ye my disciples indeed; and ye shall know the truth, and the truth shall make you free." (John 8:31-32, KJV)

May I encourage my readers to take time to read The Holy Bible, and especially Jesus' words to Thomas, "I am the way, the truth and the life; no man cometh unto the Father, but by me." (John 14:6, KJV) Spend time alone with the One who really sees you. (Read the story of Hagar's encounter with God in the very first book of The Old Testament Bible, The Book of Genesis, Chapter 16.) It may inspire more seeking.... plf

"Give Faith a Chance"

Faith is a free gift available to all, and yet some refuse to accept it. Faith is right there for the taking. Faith is a Field of Dreams that says, "Build it and they will come." Plant the seed and it will grow. Apply for the job and prepare for the interview. Practice the positions and ease will come. In other words, act on the faith that the rewards will come, before there is any observable evidence. Allow your faith to start small and grow into a mighty oak tree that withstands all tests and trials.
The Book of Hebrews in The Holy Bible describes faith as "the substance of things hoped for, the evidence of things not seen," and the apostle Paul refers to it as "the shield of faith." The implication is that faith protects us from the nebulous energy that surrounds all doubt. Medal-winning athletes don't go into competitions doubting their abilities. Whether the rewards come now or later, doubt is not a part of the winner's equation. Practice believing!
Constant and regular practice will reap the benefits in your yoga journey as well. Practice the release of all doubts that create tension and confusion by remaining in hip-opening positions like "Warrior II Pose" (called Virabhadrasana II in Sanskrit) for at least ten full ujjayi (victorious) breaths. Accept your free gift and put on "the shield of faith" as an important item of protection included in "the whole armour of God." Take time in the posture (asana) to observe as the hip joints expand and soften, and have faith that your range of motion will increase with regular practice (abhyasa. ) The "Warrior II Pose" is not only safe for prenatal students, but is also recommended as preparation for child birth. Third trimester students (weeks 29-40) might be more comfortable using a chair for support. Please read the January 25th blog entitled "Rational Adaptations" and always consult your doctor before beginning any yoga practice.

• Physically---It's a good idea to begin your practice with prayer followed by a few rounds of "Salutations to the Son" (See the first three May 2009 blogs) or the "Let's Dance" flow described on January 4th. You can also use any another breath-synchronized flow of postures to warm the muscles and joints before holding a position with the intention of increasing your range of motion. Then on an inhalation move from "Downward-facing Dog Pose" to "Warrior I" by lunging the right leg forward to land the right foot between the hands at the top of the mat and rise up into the "Warrior I Pose" with the right knee bent at a right angle over the right ankle. The back left foot grounded firmly and pressing into the outer edge and heel of the foot. (Warning: Prenatal students will not position the arms to extend straight overhead but rather straight out in front of them.)
  
• Flow into "Warrior II Pose" during the very next exhalation by lowering the right arm to shoulder height with a flexed wrist, forming a right-angle between the hand and the arm as it extends straight ahead. (Prenatal students' arms are already at shoulder-height.) Also lower the left shoulder and arm back behind the torso to open the left side away from center in an external rotation. The left arm stops at shoulder height with a flexed left wrist as the left foot pivots slightly open to aid in the release of the left hip joint. Some students prefer to remain in this open "Warrior II Pose" gazing over the right thumb (called angusta ma dyai drishti) for several breaths.
  
• To flow back and forth from "Warrior I" to "Warrior II," allow the breath to lead the way, inhaling to lift and extend the arms upward into "Warrior I," and then exhaling to lower the arms to shoulder height as the left hip, shoulder and foot open away from center. Then inhale the arms back up (or forward for prenatal students) again into "Warrior I." Repeat this flow for 5-10 breaths before switching to the "Warrior I to II" flow on the left side in order to open the right shoulder and hip. Then exhale back into "Downward-facing Dog" and lower the knees to the mat for 5-10 breaths in "Child's Pose" before continuing on, or returning to the back to rest in the restorative "Corpse Pose" for 5-10 minutes. (See the January 24, 2009 blog.)
  
• Mentally---The mental journey in this flow requires close attention to the smooth and steady rhythm of the breath. The inhalations are strong and victorious (ujjayi) while extending the ribcage and the spine and gazing upward in "Warrior I." This is then followed by the contrasting release of tension in the back shoulder and hip while exhaling into the "Warrior II Pose." Holding postures provides an opportunity to become more mindful of the physical journey of the pose, and in this case, the even grounding into both feet as the thighs actively spiral away from center in an external rotation at both hip joints. However, flowing through from one posture into the next focuses the attention on the breath in the same way that the musician focuses on the orchestra conductor for the rhythm. Lifting and extending on each inhalation energizes and prepares the body for the physical, mental and emotional release of tension as the arms and hips relax while exhaling into the hip-opening "Warrior II."
• Spiritually---While exhaling the arms to release into "Warrior II" try repeating a mantra that will guard and protect you from experiencing doubts, such as "I'm protected by a 'Shield of Faith'." Or try the simple expression, "I trust You, Lord." This will help to shield and protect you from stalemates, doubts and indecision. Have faith that there is a spiritual realm with a result for every thought and action. Believe....

"Through faith we understand that the worlds were framed by the word of God, so that things which are seen were not made of things which do appear." (Hebrews 11: 3, KJV)

"3-D Yoga"

Does your life ever feel empty, as though there's a missing ingredient that you can't seem to name? You may be going through all the right motions, but there's still that dissatisfaction and void. Your body is moving and busy, your mind is stimulated, and yet the emptiness won't disappear. If you're only feeding your body and mind, then that part of you called your soul could be starving. You just might be living an empty, two-dimensional life by not adding a spiritual dimension that pays attention to the needs of the soul. It has been said that man was created with a God-sized void that only a relationship with our creator can fill and satisfy.
This same principle can be applied to your yoga experiences. Do you practice 3-D yoga, or is something missing from your yoga practice? Do you move through familiar postures while your mind is wandering through the dark labyrinth of the past? Or are your thoughts off and running to plan a future which may never occur? Even if you're fully focused in the present moment while you practice yoga, you may still possibly feel that something is missing because your practice is still only two-dimensional---yoking only body and mind. What about the third, spiritual dimension?
If your mind is not focused on the experiences of your body and your breath then you're really just going through the superficial motions of yoga, which really isn't true yoga. According to Iyengar's philosophy, yoga without spirituality is only aerobic exercise after all. In order to be practicing what is referred to as yoga, all the parts of you---including your spirit---are fully engaged and yoked together in the present moment. Naturally, this becomes a clear choice and conscious intention of your practice---and your life! Otherwise, you're only going through the motions of living in 2-D!
These often subtle intentions as we practice yoking with our creator can add power and depth to our yoga journey. For example, as we flow from last week's "Cleansing Warrior" or Kriya Virabhadrasana, back through "Warrior I" and then into "Warrior III" or Virabhadrasana III tremendous spiritual significance can be attached to this week's position, but it must be a conscious choice. Carefully read the instructions on how to first move the body physically into this week's posture, then where to focus the busy mind, and finally how to connect spiritual significance to this strong and balanced yoga posture (asana.)

• Physically---After warming the muscles and joints in any vinyasa flow series, such as "Dancing Warrior" (See the January 4th blog.) or "Salutations to the Son" as described in the May blogs from last year, begin to flow back and forth with the breath by inhaling into "Warrior I", exhaling into the back bending "Kriya Warrior," and inhaling back into "Warrior I" and so forth.
  
• Then flow into "Warrior III" or Virabhadrasana III by exhaling from "Warrior I" by lowering the torso onto the right front thigh, hinging only at the groin and not bending from the waist, keeping the arms straight and the palms pressing together if possible. Inhaling to ground the right foot on all four corners, and lifting the internal locks or seals (pelvic floor and abdominal muscles) slowly exhale while pushing lightly off the back leg to lift it from the floor with a flexed foot and the toes pointing downward. Attempt to maintain square hips over the standing leg with the weight balanced over the balls of the right foot and not just on the heel. On the next inhalation engage the muscles of both legs, hugging muscle to bone and lifting the knee caps, while straightening the standing leg and gazing out over the thumbs of the hands. Feel the opposing forces (just like vectors in physics) of the hands stretching straight out in front of your body while the back leg and foot are actively pushing away through the heel and ball of that foot. This reaching with the arms and pressing back through the lifted leg will help to create the stability and balance needed to remain in "Warrior III" for 3-5 smooth breaths before switching to "Warrior I" on the left leg for the same number of breaths.
  
• If using a prop, such as a chair, you may be able to move slowly and cautiously into this one-legged, balancing position by inhaling all the body weight onto the right foot with the right knee aligned directly over the right foot. Then try exhaling to straighten the right leg, keeping the straight left leg back behind you and resting lightly on the chair behind for support. With each deep breath engage the abdominal muscles to stretch away from the back foot, and then exhale slowly while attempting to lower the torso until it's parallel to the floor as you lift the back leg up above the chair to practice supporting the weight with your own muscles.
  
• Mentally---Honor your physical body (After all, it does house the rest of who you are!) by mentally paying close attention to your physical limitations and sensations of balance. The depth and quality of your breath will function like a meter to tell you when you've reach your "edge"---that place before pain and rapid, ineffectual breathing. So pay attention to the breath! Try to use each inhalation to ground down equally into all four corners of the standing foot as the hands and arms reach actively away from the back leg and foot.
• Spiritually---The poised and powerful "Warrior III" posture (asana) can be likened to a warrior extending a sword in battle. We all go through "spiritual warfare" as we attempt to ward off the many temptations of life that can put us in a tail spin and derail our lives. (Just ask Tiger Woods, John Edwards, Bill Clinton, etc.) When practicing the "Warrior" flows from one to another, imagine yourself donning "the whole armour of God...to stand against the wiles of the devil "as described in the sixth chapter of The Book of Ephesians. Add a third and spiritual dimension to your practice by practicing this:
  
• The feet are firmly grounded and "shod with the preparation of the gospel of peace."
• As you engage your abdominal "flying up locks" (call uddiyana bandhas in Sanskrit) located in your loins (the lower part of the back between the hip bones and the lower ribs) envision them "girdled with truth" and not evil lies.
  
• With each inhalation as the lungs fill with energy feel them expand against "the breastplate of righteousness" that can protect you from negative energy.
• As you exhale your raised hand onto the crown of your head in "Cleansing Warrior" remember that through faith you are donning "the helmet of salvation" through Jesus' death on the cross.
• When lunging forward to balance powerfully on one foot in "Warrior III", image holding "the sword of the Spirit, which is the word of God..." to carry you through and out of all temptation.

"Put on the whole armour of God that ye may be able to stand against the wiles of the devil. For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places. Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having your loins girt about the truth, and having on the breastplate of righteousness; and your feet shod with the preparation of the gospel of peace;...and take the helmet of salvation, and the sword of the Spirit, which is the word of God...." Ephesians 6:11-17, KJV)

Next week we'll deal with the issue faith so that we can put on "the shield of faith." plf