"Back to Reality and Tension"

When summer vacations are over and it's time to return to the daily grind of work or school, do you awaken in the morning with back, shoulder and neck tension?  Some "type A" personalities merely have to think about their responsibilities to send the muscles and joints of the upper body into tight contractions of trapped fear and tension. If your "reality bites, try beginning your day with a brief but healing ten minutes allotted to yoke with your Creator as you practice this gentle, breath-synchronized yoga sequence to dissolve the tension in those tight muscles and joints.  

Since this flow occurs while lying on the back with the legs extended directly above the hips, this may be done for only 1-2 minutes (10-12 very slow and smooth breaths) if you are pregnant and in the first trimester---weeks 1-14---too much weight on the vena cava.

• Physically---Begin by thanking your Creator for each deep and smooth breath and every beat of your heart, while spending a minimum of five minutes kneeling on a flat and level surface in "Child's Pose" (See my first blog on January 10, 2009.)  Then cross the ankles under your hips and carefully release onto your back with both legs extended straight above the hips and the hands resting alongside the body.   Or you may remain on your back to transition from last week's blog, in which you attempted the challenging yoga pose called "Unsupported Shoulder Stand" (Niralamba Sarvangasana.)
• This gentle vinyasa flow sequence (breath-synchronized) utilizes deep and rhythmic "belly breaths" and energy seals, called the bandhas, so it may be necessary to first read and practice the "locks" as described in the May 11, 2009 and 2010 blogs.   With the straightened legs extending up over the hips, inhale deeply as the arms open out to the sides like wings, palms facing upward, while the legs open away from center into a "Lying Down Wide-Angle Split" called Supta Konasana.  Fully release and relax the legs, hips and the arms at the top of the inhalation before grounding the sacrum down into the floor and drawing the pelvic floor and abdominal muscles up and inward toward the back of the spine.  Throughout the exhalation the arms are drawing in toward the chest, along with the knees, and the internal energy locks into the position called Apanasana, described in the August 24, 2009 blog.  This closed posture on the back functions to squeeze toxins from the abdominal organs and then soak them with freshly oxygenated blood while opening up into Supta Konasana.  Perform this vinyasa flow between Supta Konasana and Apanasana for at least three minutes (about 18-20 deep breaths, depending upon the rate.) During the flow consider opening your body, mind and soul to receive the healing found in each inhalation.  Then during each exhalation squeeze out all physical toxins and the negative thoughts that are trapped in the tense muscles and joints.before resting for another five minutes in "Corpse Pose" (January 24, 2009 blog.)
• Mentally---With each inhalation envision a bud or flower blossoming open in slow motion so that any physical tension in the shoulders, hips, legs and lower abdomen can expand to create space and release tightness as the energy (prana) flows outward.    While exhaling picture that blossom closing tightly to squeeze out any toxic energy and tension in the shoulders, arms, and abdomen.  Continue to coordinate all movements precisely with the breath leading the way, much as a conductor orchestrates his musicians.  Remain focused on conscious, present-minded breathing, aware of the purpose of each segment of each breath--- acceptance and healing in, negativity, fears and toxic thoughts out.
• Spiritually---Imagine healing energy from your Creator entering every fiber in every corner of the lungs and then spreading into your neck, shoulder joints, back, and hips.  Ask God for help to release the sensations of tightness and replace them with soft and spacious openness. Let go of toxic thoughts from the past, especially the very recent circumstances that can be dealt with after your time alone with God has replenished you. Ask your Father in the name of Jesus to keep you in the center of His will for your life and to release you from the bondage of all fear and tension.    

"If the Son shall make you free, ye shall be free indeed."  (John 8:36 KJV)

"Whatsoever ye shall ask the Father in my name, He will give it you.  Hitherto have ye asked nothing in my name; ask, and ye shall receive, that your joy may be full."   

(John 16: 23b-24, KJV)

"Bored, Complacent, Content or Challenged?"

Are there some days when you feel bored or complacent in your yoga practice?  Or are you simply content to practice the same poses and sequences in the same order for every session?  Maybe you'd like to be challenged to try more difficult versions of poses but don't know how to get there.   This is an example of a situation when it helps to have been practicing under the tutelage of an experienced and certified yoga instructor with whom you can consult.  

Your teacher or guru can help you to progress into more challenging versions of yoga postures (asanas.)   This person is not a god, and is not worthy of your utmost devotion or worship. (Only the one true God and Creator of the universe deserves that kind of devotion!) A teacher cannot be inside your skin to experience your body sensations, thoughts or emotions on your personal yoga journey, so you must always trust your inner guru first.  Beware of teachers who want to be idolized to build their own ego or self-confidence. 

If you regularly and mindfully practice a position or a series of postures in their easiest variations your body will tell you when you're ready to be challenged further by increasing the intensity or strength required. An experienced teacher can also identify students who are ready to be challenged. There is certainly nothing wrong with feeling comfortable in the easier or modified poses, but there may be days when your body and mind seem to need something more strenuous or challenging.  Last week's position called "Unsupported Shoulder Stand" has a more challenging variation, but your body may not be ready to try it.   Only students who are able to hold a relatively vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths, depending upon the rate) are encouraged to challenge their core strength by moving into this week's "Unsupported Shoulder Stand II" called Niralamba Sarvangasana  II.   Of course, prenatal students should not try these challenging inversions, nor those experiencing high blood pressure, menstruation or diarrhea!

• Physically---After warming the muscles and joints in several "Salutations to the Son" (See April 27- May 11, 2009 blogs.) and practicing steadiness in the "Supported Shoulder Stand," slowly release both arms to the floor behind you in the "Unsupported Shoulder Stand" described in last week's blog.  Only if you are able to maintain a vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths) using the locks or energy seals (For bandhas read the May 11, 2009 blog.) to support your core, then you are ready to challenge the muscles in your abdomen, legs and neck by moving into "Unsupported Shoulder Stand II."
• After a thorough and deep inhalation, draw the muscles of the pelvic floor and abdominals inward toward the spine to engage all three locks (mula, uddiyana, and jalandhara bandhas) and then exhale one arm at a time over the head and onto the floor with the palms facing upward.  Only if you can hold this more difficult variation of "Unsupported Shoulder Stand II"  for at least one minute, then you're ready for the challenge of releasing the straight arms up alongside of the legs so that the entire weight of the legs and torso are aligned directly over the shoulders, but without any support other than the internal energy locks or seals called bandhas.  With each breath the energy is rising and helping to keep the legs actively lifted upward through actively engaged feet. At first, you may only be able to hold this challenging posture for one or two breaths, but with regular practice the core muscles will become stronger and you may be able to extend the feet up over the shoulders for one full minute before slowly releasing one arm at a time to the back for a "Supported Shoulder Stand" and its variations---moving through "Plow Pose" (October 5, 2009 blog), "Side Plow Pose" (August 3, 2010 blog) and "One Leg Shoulder Stand" (August 16, 2010 blog).  
• To come out of the "Shoulder Stand Cycles" slowly release the hands onto the floor behind the back, and during a long exhalation roll very slowly down from the top of the shoulders to the base of the spine, ending in "Corpse Pose" (January 24, 2009 blog) to rest for at least five minutes or more.
• Mentally---The more challenging the poses are that you choose to practice the more important it is to be fully present in each moment and aware of each body sensation in order to prevent injury.  Focus your attention on the energy (prana) in each breath as it enters the body rising upward toward the shoulders and serving to ground them, and not the neck,  into the floor.  Don't practice with the intent to impress!
• Spiritually---Allow the Spirit of God within you to be your true teacher and guru, letting you know when your core muscles are strong enough to attempt more challenging variations of any pose.  Listen carefully to that God-installed, inner voice of intelligence.  Remain yoked and fully connected to your Creator as you spend time alone with the best guru in the universe---the one who created you!  Really practice yoga with the one and only God!

"Thou shalt have no other gods before me. Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above,or that is in the earth beneath, or that is in the water under the earth; Thou shalt not bow down thyself to them, nor serve them...."    

 (Exodus 20:2-5a, KJV)

"When the Support is Removed"

What happens when your support system is removed or just goes away? Do you crumble and fall? Or do you replace it with something else, such as inner strength? It's easy to become dependent upon our customary support systems, but this dependency tends to weaken us rather than strengthening us, especially if it continues over a long period of time.
On the physical level when practicing last week's inverted posture called "Supported Shoulder Stand" or Salamba Sarvangasana, the arms are used behind the back as an aid to help support the weight of the torso and legs as they extend upward. However, if you continue to practice the supported inversion rather than progressing to the full "Unsupported Shoulder Stand" without support, called Niralamaba Sarvangasana in Sanskrit, your core muscles will not develop and become stronger. So this week try to target your strength within to support the full inverted "Shoulder Stand Pose." Again, please do not attempt this posture (asana) if you are pregnant, or are experiencing hypertension, menstruation or diarrhea.

• Physically---Be sure to warm the muscles and joints properly in order to achieve your most vertical version of the "Supported Shoulder Stand" (described in last week's blog) with the weight of the torso, hips and legs aligned directly above the shoulders an upper arms. On an inhalation press into the back of the upper arms while extending both feet actively upward. At the top of the inhalation and throughout the exhalation engage the pelvic floor and abdominal muscles by lifting them into the back of the spine to provide inner support. This inner action of the locks (bandhas) will replace the support of the hands on the back. Also, be sure to form a firm chin/throat lock (jalandhara bandha) against the breast bone to keep the heat locked in the torso and the spine completely stretched upward.
• At the very end of that extended exhalation, perhaps during a retention of the breath (called bahya kumbhaka) slowly release just one arm at a time to the floor behind the hips. If the torso remains steady and extended upward, then the other arm may be released with the palms facing downward. Interlace the thumbs and, if possible, all the fingers and press the palms away from the shoulders as both thumbs ground down into the floor. During each exhalation actively draw the muscles in the pelvic floor and abdomen inward and scoop a hollow in the abdomen as the tail bone pushes up toward the feet. Practice steadiness (sthira) as the legs and back are held and extended using inner core strength.
  
• Remain in this version of "Unsupported Shoulder Stand" for at least a minute (6-8 deep breaths) before rolling down from the top of the cervical spine (neck) with the locks fully engaged to support the back. You will be rolling down through an upward-facing Pachimottanasana, into "Corpse Pose" to rest and restore there for at least five minutes.
• Mentally---The more advanced yoga postures require a steady focus of the mind on the rhythm of the breath and the body sensations in order to prevent injury. Be honest with yourself, practicing truthfulness (satya), and come slowly out of the "Unsupported Shoulder Stand" as soon as your breathing becomes strained or choppy. Be patient and hold no emotional irritation or judgment about the length of time in the sustained "Shoulder Stand" without the arms for support. Maintain a steady gaze (drishti) at the navel (nabi chakra), being careful not to turn the head to the left or the right.
  
• Spiritually---In order to add a spiritual dimension to the "Unsupported Shoulder Stand" think about how important it is for us to remain confidant and steadfast in whatever our intentions happen to be. (Read what happened to the disciples when Christ was crucified and his body taken away in The Book of John, Chapters 20-21, and then in The Acts of the Apostles.) Hopefully we never crumble and fall because of a lack of faith. May we never lose hope or simply give up without sustained effort that is inspired by our steadfast faith.

"For we are made partakers of Christ, if we hold the beginning of our confidence stedfast unto the end; ...but to them that believed not? So we see that they could not enter in because of unbelief."
(Hebrews 3:14 and 19, KJV)

"Imagine the Finish"

Positive imaging does work wonders! Medical psychologists recommend this mental process to fight cancer and also to train athletes. The best part of imagining a positive outcome is that there are none of the ill side effects that are associated with chemotherapy (hair loss) or performance-enhancing drugs (early on-set of dementia.) Although the brain was hard-wired through evolution to react with fear and the "fight or flight" response to many circumstances, this fear can distort the challenges involved, including the practice of inverted yoga postures.
This week I'm recommending positive imaging for students who want to become comfortable while practicing upside down postures (inversions) such as this week's "Supported Shoulder Stand" called Salamba Sarvangasana in Sanskrit. While resting the body in "Child's Pose" (Balasana) as described in the January 10, 2009 blog, picture yourself in the finished pose with both feet actively extending up over the hips and shoulders. Remain here until you become comfortable with the image of your feet high above your hips. Warning: Please do not attempt any inversions if you are pregnant, have hypertension (high blood pressure) or if you're experiencing menstruation or diarrhea.

• Physically---Once the physical body has been warmed and relaxed with 3-5 "Salutations to the Son" as recommended in last week's blog, I find the easiest way to move into a "Supported Shoulder Stand" is from the position called "Embryo-in-the-Womb" or Karnapidasana (described in the July 27th blog.)
  
• From a physics perspective, in order to protect the natural curve in the back of the neck, it's crucial that the spine be supported with the locks (pelvic floor and abdominal muscles) fully engaged. (The "root lock" called the mula bandha is described in the May 11, 2010 blog.) Just as the vertical support beams in a building structure must be plumb (perfectly vertical) so the spine must be aligned directly above the shoulders and upper arms so that the weight of the legs and torso will be transferred down into the tops of the shoulders, the upper arms and the back of the head. So that the hands on the back and the arms are providing the necessary support, it may help to slip the loop of a belt or strap above the elbows to hold them shoulder distance apart and prevent them from splaying outward.
  
• While compressing the abdominal cavity with bent knees, feel the diaphragm drop down (actually it's upward) as a deep breath enters the lungs causing them to expand. At the top of that inhalation, begin to lift and draw the pelvic floor and abdominal muscles inward and back toward the spine to engage the locks (bandhas.) Then exhale very slowly while these muscles are lifting and engaging. Then inhale and release the knees from beside the ears and roll them slowly up above the hips until they point upward toward the ceiling and the feet are released behind the hips. Remain in this transitional phase for at least 2-3 relaxed breaths before exhaling to extend both feet above the hips. With each inhalation press into the back of the head, the tops of the shoulders and the upper arms while straightening the knees, hugging muscles to bone for support. Remain in this "Supported Shoulder Stand" for as long as the breath remains relaxed and steady, but without the sensation of pressure in the head or neck. Then slowly release the arms down flat, palms facing downward and intertwine the thumbs as you come down from the "Supported Shoulder Stand" one vertebra at a time, Rest in "Corpse Pose" (January 24, 2009 blog) for 5-10 minutes with smooth and relaxed breathing.
• Mentally---Never turn the head while in any version of "Shoulder Stand" but keep the gaze (drishti) steadily on the navel in nabi chakra. (I suppose this could be where the expression "contemplating your navel" originated!) After the gaze is fixed on the outward navel for several breaths in "Embryo-in-the-Womb Pose", redirect the attention to the inward lifting and engaging action before mindfully transitioning to "Supported Shoulder Stand". Pay close attention to the vertical alignment and the sensations of weight pressing into the back of the head, the shoulders and upper arms while making any physical adjustments. Do not waver, physically or mentally! Interrupt any fear-based thought processes by monitoring the breath carefully to determine how soon to come out of this inverted posture.
• Spiritually---Replace all negative thoughts and emotions such as, "I can't do this," or "I'm going to hurt myself" with "I can do this with God's guidance and help." If you lack anything, ask God in faith, believing that He will give you positive images, courage and faith. Practice the confidence that comes when we trust the wonderful way that our body, mind and spirit have been created to powerfully work together! Be patient with yourself. Don't rush!
  

"But let patience have her perfect work, that ye may be perfect and entire, wanting nothing. If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not; and it shall be given him. But let him ask in faith, nothing wavering. For he that wavereth is like a wave of the sea driven with the wind and tossed." (James 1:4-6, KJV)

Picture it done, completed, finished! Namaste, plf

"Are Your Feet Afraid of Heights?"

Some people ease cautiously into their fears with determination and others dive right in, throwing caution out the door. Quite a few of my yoga students approach inversions (feet in the air) with trepidation. Headstands and shoulder stands are not the ordinary and usual positions of the body. They present an upside down and opposite point of view so only the most adventurous souls are comfortable turning things around and upside down.
Change can be frightening since it often requires that we abandon the ordinary and move out of a familiar comfort zone. If you're uncomfortable with your feet way above your head in an inverted position, try practicing with just one foot at a time, way up there! To attempt this week's inverted posture called "One-Leg Shoulder Stand" or Eka Pada Salamba Sarvangasana, place a prop such as a chair or low stool behind your head if you're not flexible enough to extend even one foot up above your head while the other foot is grounded on the floor in "Plow Pose" (See October 5, 2009 blog.) Inverted postures (asanas) are not considered safe for prenatal students, nor beneficial for those with hypertension, diarrhea, or menstruation.

• Physically---This week's inversion will be much more comfortable if the back of the body is warmed and loosened with 3-5 rounds of "Salutations to the Son" (described in the April 27-May 11, 2009 blogs) followed by "Staff Pose" to a "Seated Forward Fold" (described in July 20, 2009 blog). Once the back of the body has been warmed and relaxed, inhale deeply to ground both hands into the floor beside the hips, draw up the pelvic floor and abdominals (mula bandha and uddiyana bandha) at the top of the inhalation, and then exhale both feet back and over the head into "Plow Pose" (See the October 5, 2009 blog) with both sets of toes pressing into the floor. If the back of the thighs (hamstrings) are too tight to reach the floor, press them into the seat of a chair or stool that was placed about two feet behind the head while in the seated "Staff Pose."
  
• Move into a "One Leg Shoulder Stand" (Eka Pada Salamba Sarvangasana) from "Plow Pose" by first supporting the back with both hands on the back ribs just under the shoulder blades (fingers pointing up toward the hips) and ground the upper arms, the back of the head and the shoulders (NOT the neck) into the floor at the top of an inhalation. During the exhalation draw in the pelvic floor and abdominals to support the spine as the left leg lifts straight up over the hips. Use long and smooth inhalations but rigorous exhalations (kapalabhati breaths) with the locks (bandhas) engaged and the leg muscles spiraling inward toward the center. Press the ball of the lifted foot higher for 3-5 rigorous exhalations before exhaling the left foot back to the floor or chair, Inhale slowly and engage the locks before exhaling the right active foot above the hips and now remain with the left leg straight and grounded and the right one lifting for 3-5 rigorous exhalations. Hug the leg muscles to the bones to keep both legs as straight and extended as possible.
  
• To safely release from the "One Leg Shoulder Stand" inhale to release both arms back to the floor, palms facing down and thumbs interlaced, and then during a long exhalation release the back to the floor from the top of the spine down to the tail bone, moving through the deep "Forward Fold" called Paschimottanasana. (See the July 20, 2009 blog.) Rest calmly in "Corpse Pose" (See January 24, 2009 blog) for at least five minutes before leaving the mat.
• Mentally--- During this mentally challenging position, begin by focusing the gaze (drishti) on the navel (nabi chakra). Pay close attention to the scooping action of the abdominal muscles inward and back toward the spine, as well as the pelvic floor muscles as they lift to lock in heat and energy to remain lifted through the spine. Keep the chin pressing lightly into the upper chest in the chin/throat lock called Jalandhara bandha and carefully monitor the sound of each breath, especially the slow and smooth inhalations. If the breathing becomes labored or forced, slowly release the arms and then the back to the floor and rest before switching sides. Remind yourself of the very present physical benefits of massaging the kidneys and intestinal tract.
• Spiritually---Sometimes we need to change our perspective and flip things around a bit. The world's views are very often opposite of God's views because He sees the beginning, the middle and the end of every story. Each of us has a limited point of view unless we're willing to "think outside of the box" as it is known to us. But only God, the Creator, knows all sides of the box, inside and out, and knows all points of view in all time---past, present and future. He knows the outcome of our choices, our fears, our limitations. He knows us fully.

"For my thoughts are not your thoughts, neither are your ways my ways, saith the Lord. For as the heavens are higher than the earth, so are my ways higher than your ways, and my thoughts higher than your thoughts."
(Isaiah 55:8-9 KJV)

Want to turn your life upside down. Start believing and trusting the sovereign God of the universe. Develop a daily relationship by yoking with His Spirit within you. plf

"Adding or Subtracting"

As with most things in life, we have the freedom to choose the intensity of the circumstances by adding or subtracting something. The same is true for most yoga positions. The pressure on the internal abdominal organs in last week's posture ("Side Plow Pose" or Parsva Halasana) may be increased or decreased by lowering or raising the knees. But how do we know when we should add or subtract pressure? Where do learn or receive a voice of instruction in order to prevent injury? Who can we trust to listen to and to follow?
Wise yoga students attend classes with an experienced and certified yoga instructor to learn the mechanics of the physical postures (asanas) and appropriate breathing techniques (pranayama), gaze points (drishtis), etc., but we must all listen to that God-installed, inner voice of intelligence when it comes to deepening postures and pressure. Yoga positions should never create shooting pain if the student is practicing with present-minded awareness! A general rule of thumb that I follow for my sciatica back pain tells me that if it feels like a good massage of the problem area, then it is probably helping. God attached our nerves to our brain for a reason---if the message is pain, back off on the pressure! So this week as we deepen the "Side Plow Pose" into a slightly twisted version of "Embryo-in-the-Womb Pose" called "Revolved Embryo Pose" (Parivrtta Karnapidasana) pay attention to what your body and your inner guru is telling you! If you are pregnant please do not attempt any inverted or twisted positions!

• Physically---After preparing your body by practicing "Plow Pose," "Embryo-in-the-Womb Pose" and then "Side Plow Pose" for 3-5 breaths each, you may then choose to add abdominal pressure on the right lobe of the liver by lowering the knees to the floor above the head, but on one side at a time. Move slowly with awareness into "Side Plow Pose" first on the side of the left ear by engaging the energy locks in the pelvic floor and abdominals (bandhas). Then exhale as you firmly ground the back of the head and both sets of toes into the floor above and to the left side of the head in order to keep the hips lifted and the cervical (neck) curve intact. Remain in "Side Plow" on the left for 2-3 smooth and closely monitored breaths before releasing both knees toward the floor very slowly and mindfully into "Revolved Embryo Pose" (Parivrtta Karnapidasana). Pressure may be added or subtracted as the knees are lowered toward the floor to increase the squeezing action on the right side of the abdomen. Or if necessary, pressure may be released as the knees are raised slightly off of the floor. Occasionally I will manually deepen this "squeeze and soak" pressure by crossing my right arm behind my knees (when on the left side) to gently press them lower toward the floor and into my left ear.
  
• Remain here for 3-5 smooth breaths, or as long as your body is breathing comfortably and freely. Then with the bandhas engaged to support the body weight, slowly "walk" both feet, one-at-a-time, to the right side of your head and proceed cautiously into "Revolved Embryo" on the right side for the same number of breaths to squeeze the smaller left lobe of the liver. Never rush out of these inverted positions, but slowly exhale the spine back onto the mat from the neck down to the tail bone, and one vertebra at a time with both legs as straight and engaged as possible to prevent "dead weight" on the spine. Rest in "Corpse Pose" for at least five minutes before gradually rolling onto the right side in a fetal position.
  
• Mentally---Again, and as always, listen to your inner guru that was wisely placed there by your Creator before you were born. Shift your gaze from the outward navel inwardly to focus on the pressure being applied by the thighs alternately on each side of the abdomen. Never force your body into any position before it is ready, so move slowly and mindfully, staying present and aware of the quality of each breath. Let your body and your mind instruct you.
  
• Spiritually---Our Creator has equipped us with all that we need to maintain a healthy and well-balanced body and mind, IF we simply yoke to that inner voice of intelligence that connects us to a source of wisdom beyond our own. Add and subtract as needed. Spend time alone listening!

"Hear counsel, and receive instruction, that thou mayest be wise in thy latter end."
(Proverbs 19: 20, KJV)

"Internal House Cleaning"

Personal hygiene requires several different cleansing processes, but one that's rarely considered is the internal organ cleansing that many yoga postures (asanas) provide. The natural movement of everyday activities may be vigorous enough to increase the circulation of body fluids, but not quite with the intensity of yoga poses that target specific internal organs of the body, However, cleaning out the heart and mind from toxic thoughts and feelings, that's a job that only Jesus can handle!
This week's asana, called "Side Plow Pose" or Parsva Halasana, is designed to follow last week's inversion ("Plow Pose") and will intensify the compression of the abdominal organs, and especially the liver and intestinal tract. The liver is a vital and very heavy organ (about 3 1/2 pounds) that lies just under the cover of the lower ribs on the right side of the body with the smaller left lobe continuing under the left ribs. In addition to its many metabolic functions (glucose to glycogen, etc.) in the body, the liver removes and destroys any toxic substances that may be ingested with food and water.
An occasional healthy habit to detox the liver and kidneys is a short, three-day liquid fast, drinking only water and juices. (If any "followers" are interested, I'd be happy to share my experiences with three-day liquid fasts in a future blog.) Another effective detox method is to "squeeze and then soak" the vital organs with freshly oxygenated blood by practicing this week's targeted yoga position. Because of the intense compression in the abdominal region "Side Plow Pose" is NOT safe for prenatal students!

• Physically---Always warm the muscles and joints with a previously described vinyasa flow (breath-synchronized movement) that lengthens the spine (such as the June 22, 2009 Dandasana to Pashimottanasa described July 20, 2009) before practicing last week's position, "Embryo-in-the-Womb Pose," also called Karnapidasana. Then inhale to firmly ground down into the shoulders and toes (which are now above and behind the head) while lifting the hips straight over the shoulders and straightening both legs back into "Plow Pose." With the palms of both hands placed on the back of the ribs for support, exhale to engage the pelvic floor and abdominals before slowly and deliberately walking one foot at a time to the left side of the head. Extend the legs straight by pressing into the toes and hugging the muscles into the leg bones, engaging the hip, knee and ankle joints. To prevent neck injury, it is vital to maintain the natural curve in the cervical spine (not flattening the neck into the floor) and to maintain the gaze (drishti) at the navel (called nabi chakra). Feel the intense compression (but not pain!) across the right side of the abdomen as you breathe slow and deep chest breaths. Remain in this "Side Plow Pose" called Parsva Halasana for as long as comfortable, or at least 3-5 breaths, before switching to the right side by walking one straight leg at a time to the right side of the head, keeping the hips aligned directly over the shoulders.
  
• Mentally---As always, it is very important to occupy the mind in the present moment by being fully aware of the quality of each smooth and deep breath, as well as all body sensations as they occur. Feel the compression in the lower abdominal region, one side at a time, and experience a lengthening action in the back of the spine as the hips are lifted to remain above the shoulders. When the position to the left side is released back to center on an inhalation, experience the soaking action in the left as the legs then move to the right side during the exhalation. Focus your attention inward to your center, your nabi chakra.
  
• Spiritually---When waste matter is allowed to accumulate anywhere, toxins form and ultimately result in disease, This is especially true, not only on the physical plane, but also spiritually. Negative thoughts and emotions create a toxic environment for existence and therefore need to be purged regularly. While holding the physically cleansing posture called "Side Plow Pose", remember who is capable of cleansing us from all of our sins. Confess and then take holy communion regularly to symbolize this cleansing from all sin that is offered to all who believe!
  

"But if we walk in the light, as He is in the light, we have fellowship one with another, and the blood of Jesus Christ His Son cleanseth us from all sin." I John 1:7, KJV)

"If we confess our sins, He is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness." I John 1:9, KJV)

May your practice of awareness lead to confession and forgiveness. plf