"Remembering Your Father"

Some children don't know the identity of their real father. If your earthly father was less than perfect, and therefore the relationship less than desirable, remembering him on Father's Day may not be a pleasant experience. Or you may choose not to identify with any of your biological father's characteristics because they embarrass you. But the good news is that you also have a heavenly Father who created and knew you before you were born into this world. (Read Psalms 139.) If you choose to believe the Word of God in The Holy Bible, you have become a child of God and "a joint-heir with Christ." In other words, believers have been adopted into the family of God and we can call God our "Father, Abba." Yes, we are children of the King of kings. We're the King's kids! We have reason to puff out our chest and take pride in our identity in Christ.
Remember your heavenly Father is the King of kings when you practice this week's position called "King Pigeon Pose" or Eka Pada Rajakapotasana. It's a continuation of last week's forward bending position, Eka Pada Kapotasana, but a more intense, advanced backward-bending pose with a puffed out chest like a king pigeon. Do not attempt this advanced version if you are pregnant because of the deep backward bending and pressure created by stretching across the abdomen.

• Physically---Always honor your physical body as the temple of God's Spirit, by warming the muscles and joints with several rounds of "Salutations to the Son" (May 2009 blogs), acknowledging your Creator and how wonderfully your body has been designed. (Yes, even with all of its imperfections!) After flowing lightly forward from "Downward-Facing Dog" into the forward-bending "Pigeon Pose", rest there for 5-6 deep and smooth breaths to allow the right hip to soften and the back left thigh and groin to open and relax.
• When your body is ready to move into the more intense backward-bending pose, "King Pigeon", during an inhalation slowly walk your hands back to align and ground them under the shoulders while lifting through the crown of the head to lengthen and extend the spine. As the exhalation begins, engage the bandhas (May 11, 2010 blog) and scoop the tail bone down and forward to begin the backward bend by tilting the pelvic basin backward. With each inhalation ground firmly through the outer right buttocks and thigh as the top of the back thigh and groin press firmly into the floor in order to create greater spinal extension. If the outer right thigh will not rotate away from center enough to press into the floor, use a pillow or folded blanket placed just under the right hip and outer thigh. On an inhalation sweep the arms out to the side and into an upward salute to create lift, and then exhale the hands onto the hips at the waist as the rib cage expands three-dimensionally and puffs the chest out victoriously like a proud king. Remain in this variation of "King Pigeon Pose" with the neck stretched long and the gaze above the head (IF you don't have problems with neck injuries) for 5-6 "chest breaths" because your extended and stretched abdomen will not allow "belly breathing."
  
• As your hips and thighs soften (over several minutes, or maybe even weeks or years!) with regular practice (abhyasa) in this variation of "King Pigeon" you will be preparing to ground the back thigh and lift the foot of the back leg toward your head until the crown of the head rests in the arch of the back foot. During an exhalation the right hand may reach up and behind the head to firmly grasp the left foot, OR the toes of the back left foot may slide up into the crease of the left elbow so that the left hand grasps the right hand which is extended back toward the foot.
• Mentally---All of these variations require great flexibility in the hips, back, neck, shoulders and thighs, so DO NOT ALLOW YOUR MIND to FORCE your body before it is ready! Practice metta toward yourself, which translates to mean loving kindness. Do what you can do on that particular day and be satisfied, before switching to the opposite side. You may find greater ease and flexibility in the left hip with the left leg forward and the right leg extended behind. Enjoy the journey and stay focused on smooth and steady ujjayi breathing. Since all of the variations of "King Pigeon Pose" are designed to open and create greater circulation in the entire pelvic region, hips, groin, and thighs, it is very helpful if you can keep your attention focused on engaging the bandhas for support, as well as the release of tension in these areas at the end of each breath.
• Spiritually---While allowing the ribs to open and expand three-dimensionally (side-to-side, front and back, up and down) remember your heavenly Father is the "King of kings!" Enjoy practicing the joy of being filled with and led by the Spirit of your Father, God. plf
  

"For as many as are led by the Spirit of God, they are the sons of God. For ye have not received the spirit of bondage again to fear; but ye have received the Spirit of adoption, whereby we cry, Abba, Father. The Spirit itself beareth witness with our spirit, that we are the children of God; And if children, then heirs; heirs of God, and joint-heirs with Christ...." Romans 8: 14-17, KJV)

"Children in Awe"

After spending an extended Father's Day weekend with our whole family, including two young grandchildren ages four and eighteen months, we noticed their awe of all things up in the air. At times we looked up to watch seagulls soaring, and then red-tailed hawks gliding effortlessly above the rising warm air thermals. The girls giggled and squealed as they chased floating soap bubbles, and then ran after crows and pigeons darting to and fro! They even pointed their tiny fingers to draw our gaze upward to follow zooming jets that left a misty vapor trail behind. We noticed a brightly-colored kite with a long, red tail swooping and diving across the summer-blue sky, then a large black and gold blimp floating by, and later two helicopters circled before hovering over something in the ocean. Not one of these forms above us went unobserved! It seems that our grandchildren had a fascination with the flight of birds and other objects in the air.
Yoga practice has really boosted my powers of observation and awareness so that I was prepared to notice my granddaughters' attraction to flight. And aren't we all just a bit enchanted with the element of air and lightness. The very thought of heaviness or excess weight, being loaded down with burdens simply doesn't hold much appeal to most. As you practice this week's pose (asana) called "One-Legged Pigeon Pose" or Eka Pada Kapotasana, focus your attention on a sense of lightness while moving into the position.

• Physically---For a warm-up of muscles and joints, practice floating lightly through the twelve postures that makeup the "Salutation to the Son" as described in three consecutive blogs, beginning on April 27, 2009 and ending on May 11th. Notice how each segment of the breath coordinates with the full body position and becomes a moving meditation in which each motion flows fluidly in sync with the breath---utilizing the inhalations to open and extend the entire body and the exhalations to fold or press the body into a closed position.
• After establishing a sense of lightness of being, you'll be more likely to float lightly into "Pigeon Pose" from "Downward-Facing Dog", described in the May 4, 2009 blog, rather than dropping heavily into it, letting gravity take over your body. Begin by first inhaling the right leg straight up and back above the right hip. Ground through both hands and the left foot, keeping the hips squarely facing front. At the top of the inhalation and the point of greatest back leg extension, begin the exhalation while drawing up the pelvic floor and abdominal muscles and bending the right knee with a flexed foot in order to protect the knee from torque as it floats down and forward, to land lightly on the outer edge of the right foot and leg. With an extended and smooth exhalation, slowly release the torso forward onto the inner right thigh, hinging only at the groin and not bending forward from the waist. If the right outer thigh will not ground onto the mat, slide a folded blanket or pillow under the right hip to keep it square and level with the left hip. Then take in a deep breath while extending the spine and drawing up the energy locks (bandhas described in the May 11, 2010 blog) to support the body while you extend one arm at a time straight forward. At the end of a long and thorough exhalation many students enjoy placing one hand on top of the other as a support for the head, while others have the flexibility in their hip flexors and shoulders to lower the forehead completely onto the mat with extended arms. Remain in this passive variation of "Pigeon Pose" for 5-6 breaths in order to allow time for the tension in the back of the right hip and thigh to fully release, soften and expand. Never rush into or out of this position! Those deep piriformis muscles cross over the sciatic nerve and are very strong hip stabilizers so they require time---at least one full minute---in this sustained stretch in order to release the spindle reflex.
  
• To switch into "Pigeon Pose" on the left side, inhale and draw up the locks while bringing both hands under the shoulders and the toes of the back foot under the heel. While pressing into both hands and the back toes, lift the entire torso and the right leg back and upward, then exhaling the right foot slowly back to "Downward-Facing Dog". Here's where the lightness of being created by drawing up the energy locks becomes crucial. Engage your bandhas and hug the leg muscles to the bones for a sense of lightness.
• Mentally---Maintain a soft facial expression by smiling at the thought of flight. Focus your attention on floating lightly into "Pigeon Pose," but once there, focus on using smooth ujjayi breathing to release and relax. Read the January 17, 2009 blog on victorious breath control called pranayama.
• Spiritually---Be inspired by the way birds were designed to remain aloft in the air, first by moving powerfully but smoothly into gliding position and then holding that form to float on the air currents. Balance your yoga practice by flowing lightly between positions and then being content to remain in the pose as you hover on the current of your breath.

"And God said, 'Let the waters bring forth abundantly the moving creature that hath life, and birds that may fly above the earth in the open firmament of heaven.'" (Genesis 1:20, KJV)

"A Merry Heart"

From the time I was a small child, I looked forward to summer. What a joy to awaken before dawn and know that the daylight hours will continue long after the evening meal. Activities seem to draw us outdoors where brilliant colors erupt in gardens, birds tweet and twitter their merry songs, and the soft serenade of evening crickets join in the chorus that celebrates life in full bloom! Thank God that you're alive!
This coming weekend officially welcomes the summer season in the northern hemisphere, and it's time to take your yoga practice outdoors. That means take your blanket or mat out and away from the doors that shut out the sights and sounds of summertime. The soft sands of the nearest beach is an ideal spot to practice "the splits," as we used to call "Monkey Pose" or Hanumanasana. If a beach is too far away, you can always improvise in a large sandbox at a children's park. If you feel that you're "not flexible enough" remember that flexibility is not a requirement to practice yoga because there are always safe variations and modifications for every position. If you practice "Monkey Pose" regularly you'll be able to delight in your newfound flexibility and greater strength! This pose is wonderful cross-training for any sport that involves running or sprinting because it relaxes and strengthens the abductor muscles.of the thighs. So don some lightweight, nonrestrictive clothing and head to the beach. Summertime is time to blossom and enjoy God's amazing rhapsody with a merry heart!

• Physically---Although the warmth of summer will help your muscles and joints to move into this advanced seated split, you would probably benefit from a few rounds of "Salutations to the Son" (see the three blogs from May 2009) before entering "Monkey Pose" or Hanumanasana. Even a game of volleyball or bocci ball before attempting this demanding position will serve to increase circulation in the muscles and joints.
• The easiest way to enter the pose is to kneel on your blanket or yoga mat, or kneel directly on the sand. If you know that the front and back of your thighs are tight, you can begin to build your props with the sand on either side of your hips for support, creating mounds or blocks of sand. OR for a challenge, you may lunge directly into the split by exhaling the right leg forward between the hands from "Downward-Facing Dog" (December 14, 2009 blog). With a long and slow inhalation (through the nose only) lift up and extend through the spine while engaging the pelvic floor and abdominal muscles to support your torso at the top of that in breath. Keep both hands on the sand shoulder-width apart and slightly forward. Then exhale slowly and mindfully as the right leg slides straight forward along with your hips and torso, pushing through the heel of the right flexed foot until the back left leg is straight, with the top of the left knee pushing down into the soft sand. This soft base helps to protect the vulnerable knee joint, while the sand forms a support for the hip and buttock of the forward leg. Do not force the legs into a straight line before they are ready!
  
• It may take weeks of regular practice before the hip and the back of the knee of the forward leg will rest comfortably on the sand or floor. When the front and back thigh muscles have lengthened to this point you may want to engage your bandhas (pelvic floor and abdominals) at the top of an inhalation. Then exhale to bring your hands into anjali mudra (the prayer gesture) and rest them over your "merry heart." More advanced students may choose to lift both arms on an inhalation to straighten them above the head with the hands in prayer position.
  
• Hold "Monkey Pose" on the right side for 8-10 breaths---It takes at least that long for the belly of the large thigh muscles to relax and lengthen---before switching to extend the left leg forward. For me, the easiest and safest method of coming out of the split is to slowly exhale the hands back under the shoulders to support the upper body while rolling onto the outer front hip to bend the front knee and bring it back under the right hip. Then inhale, draw up the locks (bandhas) and press the left heel forward to hold "Monkey Pose" for 8-10 smooth breaths on the left side.
• Mentally---Remember to pay careful attention to your body sensations and stop at the maximum point of resistance in the muscles and back hip before pain or injury! Use the end of each exhalation to release the back of the front thigh (hamstrings) and the top of the back thigh (quadriceps and iliopsoas) Always relax in "Corpse Pose" (January 24, 2009 blog) after practicing, and if you're outside, take time to notice and enjoy the fresh air and sounds of nature as you just breathe those slow, smooth breaths.
• Spiritually---In order to lead a healthy and balanced life it so important to feed your heart and soul with a few hours of outside activities under the expansive skies. You'll discover for yourself that God's Word is true when it says that merriment is better than any medicine. Try not to experience any guilt when you take a day off to go to the beach for fun and games. Be grateful that you are able to do what you can do. Open your heart to joy! plf
  

"A merry heart doeth good like a medicine; but a broken spirit drieth the bones." (Proverbs 17:22, KJV)

"Questions of Purpose"

Occasionally when it rains, it pours---everything raining down on us at once! Or at least it seems as though we are bombarded with too many options as to how to spend our valuable time and energy. These choices come at us like a plague of locusts, often simultaneously, not just one or two little locusts, but dozens of them, coming at once and all seeming to need our immediate attention! How do we decide one action over another, giving one priority over the other?
Ideally, our actions spring from purpose. To align our actions with a sense of purpose we can quickly assess by asking key questions of purpose such as--- "Where will this action lead? What is the wisest use of my capabilities?" Purpose questions help us to select actions and then determine when we will say "Yes" to an opportunity or a yoga position and when we will say, "No." We can harness our physical yoga practice with questions such as, "Which set of muscles am I trying to strengthen or which ones are holding tension that I need to release?" "Am I trying to increase my flexibility or relax muscles to relieve pinched nerves and pain?"
But what about those key questions of purpose for our soul and spirit? Before crucial decisions are made let's ask ourselves, "What choices should I make that will lead me on a path of physical and spiritual wellness so that I can make my maximum contribution to God and others?" In other words, "Am I taking care of my own needs so that I have enough energy and health to accomplish deeds for others?"
Set aside time this week for a spiritually centering and uplifting practice of "Half Locust Pose" on each side and then "Full Locust" or Salabhasana. Do not attempt these positions if you are pregnant because all of your body weight rests on the abdomen!

• Physically---After warming up with a few rounds of "Salutations to the Son" (May 2009 blogs) and possibly 5-8 breaths in the "Assisted Locust Pose" described in last week's blog, begin opening one side of the front body at a time with "Half Locust Pose" or Ardha Salabhasana. Lying on the stomach, full length on the floor or any flat and level surface, inhale while lifting the hips slightly to reverse the tilt of the pelvic basin and rest the weight of the head on the chin. Then lift the pelvic floor and abdominal muscles while exhaling as the right arm and leg extend upward and in opposite directions. Use each inhalation to release the chest, rib cage and diaphragm, allowing the floor to push into the abdomen rather than expanding the abdomen down into the floor, creating a rocking. As the root locks are lifted and engaged extend the right arm and leg using the upper back muscles, triceps, and hamstrings. Hold this unilateral stretch on the right side for 5-6 slow and deep breaths before switching to the left side for the same number of breaths. At the completion of the last exhale release both hands onto the floor alongside of the hips, palms facing upward, and slowly lower both legs with the inner thighs, knees and ankles touching, as the weight of the head is released onto the right cheekbone. Rest here for 2-3 full breaths before attempting "Full Locust Pose."
• Begin "Full Locust Pose" or Salabhasana with a deep inhalation as the weight of the hips and pubic bone rest fully into the floor in a reverse tilt of the pelvic basin (tail bone pushing down and forward). At the top of the inhalation, lift the pelvic floor and abdominal muscles as the head, chest and thighs lift upward, and then both arms and feet stretch back away from the head and shoulders during the exhalation. Remain in this position with the palms facing each other and the thighs rolling internally toward one another for as long as possible (10-12 kapalabhati breaths with rigorous exhalations) before resting on the right cheekbone for two normal breaths. Depending on your purpose, you may want to try this again before resting.
  
• Mentally---Feel the entire weight of the body centered and resting on the pubic bone and abdominal muscles during each inhalation, especially if you're away of your need to relax. If your purpose is to strengthen the back muscles and the back of the thighs (hamstrings) you may want to really emphasize the lifting action in the chest, arms and legs during each exhalation. The inner adductor magnus muscles are active to keep the knees held together so focusing on that action will strengthen and tone your inner thighs. However, if your back and hip extensors are already strong and tight, you may choose to focus your attention on the stretching action during inhalations, really extending the latissimus dorsi (run alongside from hip and lower four ribs to shoulder), the triceps (underarms), the rhomboids (between the shoulder blades) and the lower psoas (in the creases of the groin), and then releasing those muscles at the end of the exhalations. Remember that action should spring from purpose.
• Spiritually---While practicing all the variations of "Locust Pose" be reminded of how the world plagues us with so many choices, and they are often opposites. We can only fulfill our God-given purpose when we take action that leads us in the direction that serves His purposes for our life. As followers of Jesus Christ we have a high calling to do whatever we do in His name because the world is watching....

"And whatsoever ye do in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him." (Colossians 3:17, KJV)

Let's practice making mindfully wise decisions after asking those key questions of purpose. plf

"Reluctance or Resistance"

Do you find the process of moving as distasteful as I do? Do you experience reluctance when leaving a place that you know you'll never see again because if you do go back you realize that it will never look or feel the same? No, we can't go back, as the omniscient "they" say. But we can decide if our attitude will be one of reluctance or resistance in moving forward.
It's an indisputable fact that there will be numerous changes in your body and health as it ages. Like an old home or car, things start wearing out and eventually stop working. When we experience a struggle of our will by hesitating to accept the natural changes in our lives, we set up a pattern of resistance that manifests in tension and further dis-ease. One of my favorite American poets, Robert Frost, eloquently philosophized on the concept of reluctance in the last stanza of his poem by the same name, "Reluctance":

"Ah, when to the heart of man was it ever less than a treason
To go with the drift of things, to yield with a grace to reason,
And bow and accept the end of a love or a season?"

Watching my very gracious, almost 88 year-old mother advance in years has been preparing me to "go with the drift" of the aging process and "yield with a grace" to the reason of it all, as I "bow and accept the end" of my mother's independence that foreshadows my own future. As we age, (especially if our movement has become limited) the thickest, most powerful and most resistant muscles in the body, called the iliopsoas, become like thick, tight and very resistant rubber bands that have lost their elasticity. These primary hip flexors attach to the lower spine and upper front of the pelvic basin at the top end. The lower attachment point is on a bony projection of the upper inner thigh bone (called the lesser trochanter) so when these resistant muscles contract they lift the upper thigh up toward the torso and remain contracted in all seated positions. Since we spend so much time sitting at a desk or on an airplane, driving a car, reading, etc., in order to lengthen and balance these muscles we should regularly practice backbending positions, such as this week's "Assisted Locust Pose" or Salabhasana. Backward bending postures are not considered safe for prenatal students because of the pressure across the abdomen, especially when lying on the stomach as in "Locust Pose."

• Physically---To soften the resistance in the powerful hip flexor muscles called iliopsoas, begin by moving the whole body through a series of "Salutations to the Son" described in the May 2009 blog series, OR a practice a more intense vinyasa flow from "Warrior I Pose" to "Kriya Warrior" as described in the February 2, 2010 blog. To flow into "Locust Pose" or Salabhasana inhale forward into "Plank Pose" from "Downward-Facing Dog" and then lower slowly onto the abdomen while lifting the pelvic floor and abdominal muscles and pressing the tail bone down and forward in a backward tilt of the pelvic basin. Place your toes under the heels of your feet and press the heels away from the pubic bone while inhaling to lengthen through the torso.
  
• For the "Assisted Locust Pose" it's necessary to ask a trusted partner to knee down very carefully and place their knees gently on the center of your upper back thighs while you exhale to engage your bandhas (the seals or energy locks in the pelvic floor and abdomen) and then reach both arms behind to firmly grip your partner's wrists. With a deep chest inhalation extend your spine up through the crown of the head, lifting the ribcage and entire torso off of the floor, engaging the bandhas (locks) during the exhale as your partner gently draws your arms straight back by holding onto your wrists to open the entire front body. At the end of each exhalation, relax all your muscles and allow your trustworthy partner to support and continue to open your shoulders and front body across the chest, ribs, abdomen and those very resistant hip flexors. Hold this assisted pose for several breaths and then release back onto your chest to rest on one side of your face before attempting the full "Locust Pose" that will be described in next week's blog. Then switch positions allowing your partner to practice yielding to release their hip flexors while you become the assistant for 5-6 breaths.
  
• Mentally---During this "partnering yoga" it is extremely important to bring present-minded awareness into the coordination of the breathing with the energy locks and the lifting action in the torso. Since yoga is a yoking of body, mind and breath, your mind must be listening carefully to your breath and the sensations in your body. Don't allow your partner to stretch you beyond your "edge" into pain. Focus your attention on the resistance during each lifting inhalation and release all resistance at the end of each exhalation.
• Spiritually---Resistance involves an action of the will that chooses not release and submit all opposition to a higher power or force that is stronger or greater. Resistance in physical postures (asanas) causes greater discomfort so we become reluctant to practice those positions when they may be the very ones that will provide relief for our discomfort. Once we have experienced the peace that results from yielding in the physical realm, we can then transfer that experiential knowledge to the spiritual. When practicing this assisted posture, try practicing submission while in the pose; and when assisting, practice humility by becoming subject to the leading of the one on the floor.
  

"Likewise, ye younger, submit yourselves unto the elder. Yea, all of your be subject one to another, and be clothed with humility; for God resisteth the proud, and giveth grace to the humble. Humble yourselves therefore under the mighty hand of God, that He may exalt you in due time; Casting all your care upon Him; for He careth for you." (I Peter 5: 5-7, KJV)

Put away your reluctance to try something new that just may soften your resistance. Namaste, plf

"Life Interrupted"

Plans have been made. You've used indelible ink in your calendar of events, and you've said, "It's in concrete!" Then the phone rings and your plans are suddenly changed forever!
That phone call could be announcing that you've won the lottery, so now you can quit that job you never really enjoyed anyway and pursue your real dreams! Or someday the dreaded call that every child fears may come, "Your mother had a stroke and cannot speak or swallow." Your life as you had wished, hoped and intended it to be has been interrupted. You then lay aside your "concrete" plans and rush to her side, even if it means driving the entire length of the state of California or flying across the country to get there. Or maybe the hiccup is a sudden spring storm that floods the streets making roadways impassable, or the bridge washes out. Possibly you were among the thousands of airline passengers whose plans changed suddenly because all flights were recently canceled over Europe due to volcanic ash that clouded the skies.
I had intended to post my weekly blog last Tuesday morning (May 18th), but my dear mother had a stroke, and then I caught a flu bug and was totally out of commission. Unexpected events remind us how tenuous the flimsy threads of our plans truly are in the face of a sovereign God. Even our intended daily yoga practice can be interrupted, no matter how early or late we plan to practice privately. When these hiccups occur in the midst of whatever, I have found that coming back to the mat in the humble, seated forward fold called "Star Pose" or Tarasana is an effective segue back to trusting the yoke that is easy, with a burden that is light.
This open hip pose (asana) is not only safe for prenatal, but also extremely beneficial. However, those who have hip problems or herniated discs should always proceed with extra caution when moving into seated forward folds.

• Physically---After praying and/or meditating, you may transition into "Star Pose" easily from any other open hip, seated posture (such as "Easy Pose" from May 4th or "Adept's Pose" from October 26, 2009). If you're aware that you have tight hips, begin by sitting on a firm pillow or stacked blankets to raise your hips above the knees. While slowly raising both arms upward, take in a long and thorough inhalation to extend through the crown of the head and ground down into the sit bones at the base of the hips. By the time you've drawn all the air (prana) into your lungs at the top of that inhalation, begin to lift the pelvic floor muscles and the abdominals during the long and slow exhalation while bringing the soles of the feet together and sliding them gradually away from the hips. Firmly lift the "Root Locks" at the top of each inhalation before exhaling to bend forward, hinging at the hips only, not the waist.
  
• Eventually, some of you will be able to clasp the toes with your fingers and rest your bended elbows on the inside of the calves to form a star shape with your body. (The feet and tail bone form two points, the knees form two more points, and the elbows form the final two points, achieved in that order.) Never force your body forward by rounding excessively in the lower back and thereby compromising the natural concave curve in this vulnerable region. If after 8-10 breaths your "edge" (Remember, it's the place before pain!) prevents the hands from comfortably clasping the toes and the bended arms won't rest comfortably on the legs, please honor your body's limitations by using a large pillow or bolster as a prop on which you can rest the weight of your head and torso.
• Mentally---The mind is kept very focused by coordinating the lifting of the bandhas (locks) at the top of each inhalation and throughout the exhalations, and then the releasing of these core muscles at the end of each exhalation as the knees lower and the hip joints soften. As always, if the mind wanders away from the body sensations of tightening and releasing, just bring the thoughts back to each breath without annoyance or frustration. Be patient with your practice and it will come....
• Spiritually---While folding forward in the submission of "Star Pose" I choose to practice the acceptance what I cannot change. I practice simply letting go to trust the sovereign God of the universe. When plans change because of circumstances that are completely and fully beyond my control, it helps me to remember who is in control---of the winds, the rains, the earthquakes and volcanic eruptions, the heavens and the earth, of every breath I take and every beat of my heart. He put the stars in place; He knew me before I was in my mother's womb; He knows the number of hairs on my head; my time is in His hands; He loves me enough to die for me. I will trust in Him! Practice relinquishing to the maker of stars....plf
  

"When I consider Thy heavens, the work of Thy fingers, the moon and the stars, which thou hast ordained; What is man, that Thou are mindful of him? and the son of man, that Thou visitest him? For Thou has made him a little lower than the angels, and hast crowned him with glory and honour."
(Psalm 8: 3-5, KJV)

"Timing is Everything"

According to the poker song made famous by recording artist Kenny Rogers, "You've got to know when to hold 'em, know when to fold 'em...." This is especially true of knowing when to engage the powerful energy locks in the lower body and when to release them. This week's lock or seal is called the "Root Lock." By now you may be asking yourself, "What and where are these energy locks?" If you don't know what or where they are, you may already be experiencing urinary incontinence, lower back pain, prostrate problems, or even painful intercourse. Obstetrics and Gynecology reports several studies that reveal over 50 percent of all women will experience incontinence, regardless of whether or not they have given birth. However, pelvic floor dysfunction is not restricted to women only, and Kegel squeezes only address part of the problem of control, often omitting the ability to relax and release. Some people are just uptight all the time.
This week's blog will target the indispensable area of the body that is known in yoga classes as the mula bandha or "Root Lock", which is located at the very base or foundation of the torso as a support for the abdominal organs. Although there are a series of sixteen different muscles that make up the pelvic floor, it's most effective to picture them as a hammock connected to four bones in the lower torso---the pubic bone in the front, the tail bone in the back, and then each of the "sit bones" at the base of the hips. This hammock of muscles can be controlled most effectively as one unit to either simultaneously relax, or to lift and engage together.
Many people prefer not to think about the pelvic floor muscles, considering them as taboo to talk about except in the most intimate environment, but if you've ever attended a yoga class you probably realize that body talk often becomes quite intimate by necessity. Awareness of all parts of the body is essential in order to move safely into and to hold many poses (asanas), especially those challenging postures that require strength and balance. In real-life scenarios off the mat it's also crucial to know how to engage the pelvic floor muscles during a sneeze, extended laughter, a rigorous tennis match, or even rising up from a chair or lifting something heavy like a small child.

• Physically---Since the pelvic floor muscles are directly involved with efficient "belly breathing" the best way for beginning students to become more aware of this area of the body is to sit in a comfortable position, such as the "Easy Pose" (Sukhasana) described in last week's blog, OR the seated "Adept's Pose" from the October 26, 2009 blog. This awareness exercise may also be practiced while sitting in a car, at a desk, or even standing and cueing in a line.
  
• Begin your pranayama (breath control) by placing the palm of one hand on the lower abdomen and the other resting lightly on the lower ribs just above the navel. Sit quietly to observe the breath for several minutes. Notice how your lower hand is gently pressed outward as the diaphragm drops into the lower abdomen to draw the breath inward. The diaphragm is a dome-shaped band of muscle separating the lower abdomen from the upper region, and is directly involved with each cycle of breath. Feel the slight lowering and relaxing of the pelvic floor muscles as they move in concert with the diaphragm, both lowering together. Then the upper hand begins to move out and up as the inhalation continues and the lungs expand three-dimensionally. At the top of the inhalation, begin to sense the natural lifting of the diaphragm to compress the lungs. Hopefully you'll also notice the slight lifting of the pelvic floor muscles all the way through the exhalation. At the end or bottom of each breath, there is again a lowering and releasing of the diaphragm and pelvic floor in order to prepare for the next incoming breath. The "folding" or releasing of the pelvic floor then blends seamlessly into the "holding" action, which is crucial for pelvic floor control.
  
• Once you've become aware of the lowering and releasing action at the beginning of each inhalation, and the lifting and engaging during the exhalations, begin to accentuate these actions, consciously exaggerating them for increased awareness. When you emphasize the lifting action in the pelvic floor you are engaging your mula bandha or "Root Lock" and providing more foundational support for your torso. This pelvic floor foundation is especially valuable during forward bends, standing poses and strenuous arm balances such as the "Pendulum Pose" called Lolasana, which will be described in next week's blog.
  
• Continue to practice increasing your awareness of the engaging and releasing of these muscles until you can perform this internal action in conjunction with the breath and the movement of both arms. Coordination of internal and external action is challenging because the arms are lifting upward as the diaphragm and pelvic floor are releasing downward to draw the breath inward. Then as the arms are lowering during exhalation, the diaphragm and pelvic floor are lifting upward. Practice engaging these "belly breaths" with slow and sweeping arm movements for at least ten repetitions before lying down to relax at least five minutes in "Corpse Pose" (January 24, 2009 blog).
• Mentally---At first you will find that keeping the body connected to the breath is a definite mental challenge. It takes great concentration during your practice until the actions become so linked together that they eventually occur without forced focused attention. In other words, the awareness of the breath and the bandhas (energy locks) functioning in sync becomes natural. Although your yoga mat is a great place to begin to practice this coordination, you can gain control over your pelvic floor by bringing your focus and acute awareness of this area during other activities, such as sexual or sporting activities. When the mind wanders outside of the body, as it usually does when attempting to keep all the parts yoked together, simply come back to the breath without irritation. Then attempt to re-sync the rise and the fall of the breath with the release and engagement of the pelvic floor muscles.
• Spiritually---God often uses awareness of the physical body to teach us the functions in the spiritual realms, such as when the apostle Paul compares the functions of the church body to the parts of the human body. He explains how all parts are necessary and interdependent---just as the pelvic floor and the breath function together to bring in and "lock" the energy of life (prana) within the body. Bring a spiritual dimension to your practice of mula bandha by remembering how all parts of you are necessary and inter-connected as you regularly practice holding and releasing your "Root Lock." Urinary incontinence will become a thing of the past as you become more in awe of your Creator's "intelligent design." Also remember the adage, "Use it or lose it!"
  

"But now are they many members, yet but one body. And the eye cannot say unto the hand, I have no need of thee; nor again the head to the feet, I have no need of you. Nay, much more those members of the body, which seem to be more feeble, are necessary; and those members of the body which we think to be less honourable, upon these we bestow more abundant honour; and our uncomely parts have more abundant comeliness; ...And whether one member suffer, all the members suffer with it; or one member be honoured, all the members rejoice with it." (I Corinthians 12: 20-26, KJV)

May you experience greater rejoicing in all of the activities of your life! Namaste, plf