"Living in the Eye of the Storm"

 

If we can remain calm in the middle of a storm, we're living in a quiet center called the "eye."  This peaceful place is like the hub of a wheel.  The outer rim may swirl madly around us creating friction and heat, but because of our intimate life with God we continue to reflect His beauty and order.  Turmoil and troubles don't change the person we really are; they mirror our true inner life.  If we're living with an awareness of God's Holy Spirit within us, the outer circumstances don't control the real person within.

As family time and holidays rapidly approach, does your apprehension about the time spent with so many people, large and small, with so many varied voices building to a crescendo until you no longer look forward to the occasion? Or maybe your personality thrives on "the more the merrier."  Regardless of the outer circumstances, whether stormy or sunny, nurture your inner life with God so that you can reflect His peace in the midst.  As you practice this week's pose called "Lightning Pose" or Urdhva Prasarita Ekapadasana (Now you realize why we shorten the Sanskrit names for the positions!) enjoy that calm place in the "eye of the storm" as you attempt to balance in stillness on one leg at a time.

• Physically---First warm your muscles and joints with a few rounds of "Salutations to the Son" (described in the May 2009 blogs).  Then exhale as you fold forward to stand in the "Standing Forward Fold" called Uttanasana for 4-5 deep and smooth breaths.  This will help to stretch and release the hamstrings in the back of the legs, preparing your physical body for the intense stretching sensation of this standing split posture (asana.)  
• After 3-5 smooth and relaxed breaths in the "Standing Forward Fold," on an exhalation draw the pelvic floor and abdominal muscles up and in toward the spine, engaging the mula bandha and the uddiyana bandha for core support.  Consciously rotate the thighs inwardly, lifting and engaging the knees and thigh muscles as you extend the left leg straight up toward the sky.  Wrap the left hand around the back of the right ankle and rest the right hand on the floor just outside of the right foot.  At the top of each inhalation extend through the pointed toes of the upper leg while grounding downward into all four corners of the standing foot.  Remain in this forward bending stretch that resembles a "Lightning Bolt" for 5-6 breaths, gently moving the head or chin closer to the standing knee during each exhalation.  To switch sides, inhale, draw up the locks (bandhas) and then slowly lower the upper leg to the floor before raising the right leg straight up in the air.  
• Mentally---Count the number of breaths on each side and attempt to stay in this pose for the same length of time on each side, consciously extending at the top of each inhalation and then relaxing at the end of each exhalation.  Keep the eyes soft and lightly focused on the big toe of the standing foot (padhayoragrai) with a calm, at-ease mind.  If you can sense an inner peace at the very center of your being, you may even be able to release the hand from the floor and place it behind the ankle of the standing foot to experience real balance and stability in this position.  Practice stillness at the center.
• Spiritually---Repeat the mantra (an incantation or prayer) in bolded script  from The Old Testament Book of Isaiah:  "Thou wilt keep him in perfect peace, whose mind is stayed on Thee; because he trusteth in Thee.  Trust ye in the Lord forever; for in the Lord Jehovah is everlasting strength "      (Isaiah 26:3, KJV) 

May you remain calm in the midst of every holiday event because you've prepared your heart and mind in advance by spending time alone with God in His perfect peace and stillness.     plf

"Your Companion Guru"

Early one autumn morning as dense fog lay in the valleys below our home, I was praying and my right hip began to ache.  The pain became so intense that I couldn't concentrate or focus my attention on God's peaceful presence.  There I was on my knees in a variation of "Child's Pose" (described in my first blog on January 10, 2009) but the pressure created in the hip joint was building, growing stronger every second until I had to change something.  I whispered to my inner Guru, the Lord Jesus who has experienced the distraction of physical pain, and He guided me, step-by-step, into the relief of "Tiger Pose."  This week I share with you the wisdom of this process that I use almost every morning and is available to all who listen!   

By the way, lest you think I'm actually hearing "voices" I must dispel that idea immediately! When we practice the tools or ingredients of yoga to aid us in connecting with the God-installed, inner intelligence we become aware of what I call a mental nudge or a knowing without words that presents the knowledge of what to do next.  This part of the mind within each of us is often referred to as our conscience because it also creates an awareness of right and wrong.  Please  do not try these physical positions if you are pregnant, again, because of the compression across the lower abdomen.

• Physically---If tension in your hips or knee joints becomes a distraction while praying in any variation of "Child's Pose," try the following slow transition into "Tiger Pose."  This is not the same as Eka Pada Kapotasana because the body weight is on one shin bone at a time with slightly internal (toward the center) hip rotation, rather than on the outer thigh with an external (away from center) hip rotation as in "Pigeon Pose. " 
• Inhale from "Child's Pose" slightly forward onto the forearms and then exhale the right leg straight back on the floor and extended behind the body, releasing onto the top of the right big toe. Continue praying and meditating with the weight of the forehead resting on the thumbs and the hands in the prayer position called anjali mudra transferring down onto the left shin bone.  To increase the stretch across the front right hip and thigh, rest the whole right forearm on the floor and inhale the left hand behind the back as the right knee bends and the right foot comes within reach to be bound by the left hand.  If this is not possible, use a prop such as a soft canvas belt or strap to hold the left foot and draw it gently forward toward the right hip during each exhalation.  After 5-6 smooth and deep breaths release the right foot very slowly back to the floor, and then inhale while walking the torso upright directly over the hips.  You may use straight arms to gently extend the spine upward as the tail bone scoops down and forward as long as the shoulders remain down and away from the ears.  When and if you feel ready to support the weight of your upper body with only your inner core muscles (the root locks or bandhas), on a long inhalation slowly sweep both arms straight out to the sides and up into an "Upward Salute" called Urdhva Hastasana.  Then slowly exhale the back of the finger tips onto the shoulders with the palms facing upwards.  Remain in "Tiger Pose" opening the right hip for 3-5 smooth chest breaths, using the inhalations to extend the spine by grounding into the left shin bone and extending the right leg straight back, and use the exhalations to deepen the back bend as the shoulders roll down the back.  To switch sides exhale both hands to the floor keeping them directly under the shoulders and inhale to draw the right knee forward until it's aligned under the right hip.  Exhale into "Child's Pose" to continue praying comfortably before extending the left leg straight back and resting the forehead on prayer hands until ready to proceed, step-by-step into "Tiger Pose" to stretch and open the left hip.
• Mentally---Practice your "Third Eye" gaze point (naitrayoh ma dhai drishti) by closing your eyes softly just two-thirds of the way and focus your attention within on that God-installed voice of intelligence.  Count your slow and smooth breaths to remain present in each moment until you feel guided by a mental nudge to change position, step-by-step into "Tiger Pose."   Only switch sides when your "companion Guru" guides you to change.
• Spiritually---Thank God audibly as you sense the opening and releasing of tension across each groin and hip region. Never rush into the next movement but wait patiently for God to guide you in His gentle and wise path of instruction.

"Shew me Thy ways, O Lord; teach me Thy paths; Lead me in Thy truth, and teach me, for Thou art the God of my salvation; on Thee do I wait all the day."    Psalms 25: 4-5, KJV)

 

"Hear , O my son, and receive my sayings; and the years of thy life shall be many.  I have taught thee in the way of wisdom; I have led thee in right paths.  When thou goest, thy steps shall not be straitened; and  when thou runnest, thou shalt not stumble.  Take fast hold of instruction; let her not go; keep her; for she is thy life."      (Proverbs 4:10-13, KJV)

 

" Let your conscience be your guide"  because it's your companion Guru wherever you go!   plf

"Beware of Tricks and Tempting Treats"

Halloween seems to be escalating in popularity every year, but it's my least favorite day of the year.  From my point of view, haunted houses, ghouls and witches have no part in any holiday (i.e. holy day) that I choose to celebrate. On ordinary days there seems to be enough evil prowling around and waiting to entice us into destructive habits without having a special day dedicated to wickedness, ghosts and pranks.  This is not to mention the known problems that sugar consumption can trigger.

No, I'm not completely opposed to young children "trick or treating" (although in my day the "tricks" of soaping windows and scaring old people were more like mischief-making than acts of kindness!)   Beware of the deception behind Halloween practices, and don't allow evil to enter your home or your mind.  I do know that it's more difficult to keep the door closed when it opens just a tiny crack.  Much like a python wraps its strong, muscular body around its victim and chokes the life out of them, seemingly harmless activities can strangle the unaware before the suffocation takes its toll.  

When you practice the yoga posture that imitates a serpent ready to strike, called "Cobra Pose" or Bhujangasana, remember all of the destructive temptations that surround all of us, not only during the nearly two-month-long preparations for Halloween.   DO NOT practice this posture if you are pregnant due to the compression across the lower abdomen.

• Physically---After at least one or two "Salutations to the Son" (See the May 2009 blogs) to gently warm your muscles and joints, remain in the "Downward-Facing Dog Pose" for 3-5 long and smooth breaths.  Then inhale slowly forward onto the toes and both hands in "Plank Pose."  On a long exhalation allow the knees, thighs and then hips to float gently to the floor with the inner knees and big toes touching.  Inhale using three-dimensional chest expansion only ("belly breathing" restricts rib cage expansion) and ground into the tops of both big toes, the tops of both thighs and the pubic bone as the tail bone scoops down and forward.  During the next exhalation draw the pelvic floor and abdominals up and inward and press into both palms to create spinal extension in all of the spinal extensors for this basic prone, backbending pose.  Mindfully rotate both thighs internally (toward the center) as the torso and the gaze lift upward for 3-5 deep thoracic breaths.  Exhale to release the navel, ribs, and then one side of the face on the floor and rest for several breaths with the hands resting back beside the hips.  The lifting and then releasing of the upper body may be repeated several times before resting, but be sure to lift the torso during the exhalations and inhale while looking directly above the head, then exhale to release back to the floor.  
• For a more challenging variation of "Cobra Pose", and since serpents do not have hands, try lifting the palms of both hands just a few inches off the floor with the forearms parallel to the floor and elbows pointing back toward the feet.   Consciously engage the deep back muscles to create lift rather than using the latissimus dorsi in the side body because these long side muscles cause the upper back to flex and the arms to rotate internally.
• Mentally---It's very helpful to focus the full attention on engaging the deepest back muscles to create lift and space between the vertebral discs because slightly herniated spinal discs may return to their original position in some instances.  However, "Cobra Pose" is not meant  to replace x-rays and treatment by medical doctors.  It must be practiced regularly and mindfully in order to tone the entire spinal region by counteracting all the time spent in seated postures throughout the day. 
• Spiritually---While entering into "Cobra Pose" I am reminded of how slowly and stealthily the enemy, often depicted as a serpent, creeps into our lives with temptations that are intended to destroy us.  The first letter written by the apostle Peter carries this warning:

"Be sober, be vigilant; because your adversary the devil, as a roaring lion, walketh about, seeking whom he may devour."    (I Peter 5:8, KJV)

Be careful how you acknowledge the pagan celebration of Halloween.   Namaste, plf

"Protection from Everything?"

Here are a few pertinent facts on the subject of protection. Giant tortoises protect themselves with a thick, hard shell and have an average life span of 150 years.  (Harriet lived to a ripe old age of 152!)  However, the downside of that security is that they are literally so attached to their home that they must carry a heavy shell with them where ever they go.  A turtle's life experience doesn't take him very far since most species only average .25 miles per hour.  The weight of their protection is less an issue for water-turtles with soft shells than land turtles, but like most things in life there are advantages and disadvantages for our protective devices.

Certainly we need to protect ourselves against viruses---both biological and computer generated---terrorists and other criminals, contaminated foods, chemicals and other harmful substances, crazy drivers, and the list goes on.  But protection carried to extreme can eliminate life experiences that stimulate positive growth and change. Do we really want to live out the last years of our lives in total seclusion and fear of germs as Howard Hughes did?  Let's be mindful not to over-protect ourselves and in the process miss out on life.  (Do we really want to live to be 152 years old with the inevitable aches and pains?)

An advanced seated forward bend called "Turtle Pose" or Kurmasana, can be especially effective in lengthening the muscles across the entire back of the body.  However, as in most advanced positions, there is the potential to force the body into a pose (asana) before it is ready.  Therefore, it is crucial to protect yourself by acknowledge the stretching sensations in muscle and joint resistance, especially in the lower back around the sacroiliac joint and the attachment point of the hamstrings to the sit bones at the base of the hips.  Simply because you don't have enough flexibility in the hamstrings and hip joints to move into the full, flattened pose doesn't mean you can't experience the relaxing release onto a  pile of pillows or folded blankets---even if you are pregnant!

• Physically---Be sure to loosen the hips and hamstring muscles in the back of the thighs with a series of hip-openers such as those described in the three previous blogs, beginning with the "Binding and Waiting" blog on September 27th that targets forward bending and external (away from center) hip rotation with "Bound Angle Pose."  After opening each hip unilaterally (one side at a time) begin "Turtle Pose" or Kurmasana by extending both legs straight out in the seated position called "Staff Pose" or Dandasana, described in June 22, 2009 blog.  Inhale through the nose only and draw up the pelvic floor and abdominal muscles (called bandhas) at the top of that inhalation, and then widen the legs and bend the knees until they are about 18 inches apart as you exhale into a slight forward bend.  Never rush into forward bend by rounding the back, but rather extend with a flat back slowly forward from the crease at the top of the thighs (the groin) while pulling the tail bone back and away from the feet.  Then inhale one arm at a time under each respective bent knee, and during the exhalations use the hands wrapped under each ankle to gently extend the muscles in the back and thighs.  Maintain the integrity of the concave curve in the lower back by drawing the tail bone away from the lifted chest and head, keeping the gaze straight ahead at the toes (padhayoragrai drishti).  When you have reach your personal "edge" (the place of resistance before pain!) remain in this seated forward bend for 8-10 smooth and relaxed breaths.  It may help to place a large pillow or stack of blankets under the chest so that the back muscles know they can safely release with the stress of weight-bearing.  
• After several weeks of regular practice in this supported variation of "Turtle Pose" with props you may choose to remove the props and gradually intensify the stretch until your chin and chest rest on the floor with the arms extended straight out to the sides under each slightly bent knee.    By extending the legs fully through flexed feet during exhalations the back of the knees will gently press onto the upper arms to increase the opening of the rib cage and back muscles.  Remain in this advanced and extended variation of "Turtle or Tortoise Pose" for at least 5-6 deep breaths to give the muscles and joints ample time to soften and expand.   Lift the torso slowly by releasing one arm at a time and using the elbows to help support the weight of the torso as it slowly lifts back into a seated position.
• As a counterpose to this intense forward bend, practice the breath-synchronized flow between Dwi Pada Pitham and Apanasana (described in the September 7, 2009 blog) before resting in "Corpse Pose" for at least five minutes.
• Mentally---Because this position is an intense seated forward fold there is potential to over-stretch the sacroiliac ligaments, which do not expand and contract as muscles do.  They simple remain stretched out, and therefore, can allow the sacrum to slip in and out of alignment.  Please be very mindful of the sensations in the lower back and the sit bones and protect your lower spine with awareness.  Use conscious breathing techniques to relax the muscles at the end of each exhalation as you prepare for the next healing inhalation.
• Spiritually---Those who are yoked with the inner intelligence installed by our Creator are aware of the beautifully functional curves in the spine and protect them by not over-stretching!  We also are spiritually aware that our God is the ultimate source of protection from any danger and so we call upon "the name of the Lord."   Remember to call upon the Lord God, Creator of all, to protect you while you practice "Turtle Pose."

"Hear my cry, O God; attend unto my payer.  From the end of the earth will I cry unto Thee, when my heart is overwhelmed; lead me to the rock that is higher than I.   For Thou hast been a shelter for me, and a strong tower from the enemy."    (Psalm 61:1-3, KJV)

"The name of the Lord is a strong tower; the righteous runneth into it, and is safe."  

(Proverbs 18:10, KJV)

Try calling upon the name of the Lord when you need protection from any and everything.  He'll be there!   plf

"Is Half-Truth an Oxymoron?"

In courtrooms throughout the United States, witnesses are asked to swear to "tell the whole truth and nothing but the truth."  But when we talk about observable facts, are there "half-truths" like we read and hear from media pundits who only report partial information?  Does this "yellow journalism" lead us to the truth? Or is a "half-truth" simply euphemistic for a lie?  What about hearing both sides of the story to gather all the facts? 

True, I'm posing more questions than answers, but could it ever be better to say nothing than to tell only a partial truth?  Personally, when I pose a question to someone I trust, I'd rather hear "the whole truth and nothing but the truth" as they see it than hear only the positive spin on the situation.  How can we build close relationships with those who only say what they think we want to hear? I believe that half-truths deceive us into believing a false reality rather than the truth.  (Oh, and I do know that reality is extremely subjective and can be in the eye and mind of the beholder, but that's for another blog!)

It's probably fair to say that we all seek truth and no one is fond of being deceived.  When we practice yoga poses, our body does not lie!  If we're listening, it tells us exactly which hip, shoulder, thigh, knee, ankle, etc. is injured, holding tension or losing mobility.  While practicing this week's wonderful hip and thigh opening posture called "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana, learn to appreciate the one-side-at-a-time posture in order to determine the different truths in each side of your body.  The truth is paradoxical and logical by turns and the body certainly reflects this truth....

• Physically---I'm telling you "the whole truth and nothing but the truth"---your body will thank you if you first practice last week's blog "Lying-Down Half-Bound Lotus" or Supta Ardha Padmasana with a bolster, and then the seated version, before attempting this week's standing "Half-Bound Foot Forward Fold" or Ardha Baddha Padmottanasana.  
• If you are pregnant, or you're willing to acknowledge the whole truth that you have limited mobility in the hips or hamstrings,  stand in front of a wall, chair back, bed or other stable piece of furniture, or even a block, to support the Forward Fold with one hand.   Begin this week's position by standing tall in "Mountain Pose" or Tadasana (in front of your prop if you're truthful and know you'll need it!)  While inhaling sweep both arms out to the sides and upward into an "Upward-Facing Salute" or Urdhva Hastasana, drawing up the pelvic floor and abdominal muscles (mula bandha and uddiyana bandha) for core support at the top of the in breath.  During the long and smooth exhalation, bend the right knee while turning it to the right (for an external rotation) and use both hands on the right shin bone to bring the right pointed foot across to rest just above the knee of the left leg, or if able onto the groin of the left leg.  Inhale while grounding into all four corners of the left foot and sweep both arms up and then out, bringing the right hand behind the back to grasp or bind the big toe of the left foot in the "yoga toe hold" (first two fingers separate the big toe from the others).  If your body tells you the truth---this isn't possible right now---clasp or bind the big toe of the right foot with the left hand and use the right hand behind the back to bind the back of the left elbow.  If balancing on one foot is too challenging, bind the right foot with the left hand and use the right hand on the prop to steady yourself.
• Remain standing with the right foot firmly bound for several breaths (3-5) before adding the Forward Fold on an exhalation.  Be aware of tilting the pelvic basin forward as the hips tip forward and the tail bone pulls back and lifts upward.  If the left hand is free, release it to the prop in front of you or onto the floor beside the left foot, keeping the gaze upward, and attempting to hinge only from the groin with the concave lumbar curve intact.  On each inhalation extend the spine by lifting the head and the gaze outward, and during the exhalations, while lifting the bandhas upward and back toward the spine, gently press the abdomen into the inner right thigh.  With regular practice you may eventually be able to exhale the nose and then the chin to the knee of the standing leg.  Never force your body into this or any other pose.  After 5-10 smooth breaths in "Half-Bound Foot Forward Fold" draw in the bandhas, press the tail bone downward and slowly roll back up into the standing version.  Inhale to slowly release the bound right foot and then exhale while bending the left knee to bind the left foot on the right groin, holding each stage of this pose for the same number of breaths on this side.
• Mentally---Since this is an intense hip-opener and forward folding posture, don't try to deceive yourself into thinking that you're ready to try this if you haven't properly prepared with warm-up postures. It's also crucial to pay close attention to the messages that your body is sending to your brain!  Move slowly and gradually into each phase of the pose on each side with mindful awareness of each breath and body sensation.  Notice the difference between the right and left hip flexors, especially in the lower back around the sacroiliac joint, and notice the back of each thigh during the Forward Folds.
• Spiritually---As you practice this "Half-Bound Forward Fold" remember that Friedrich Nietzsche said, "All repressed truths become poisonous."  Don't allow your yoga practice to become a lie by fooling yourself about where your body and mind are when you practice.  Are you truly yoking with God or just exercising? One necessary ingredient in the discipline of yoga is the practice of the yamas (ethical disciplines) and one of these is the practice of truth (satya).  As the axioms state, "Truth is often eclipsed but never extinguished," and "Truth angers those whom it does not convince."  So I encourage my students to practice truthfulness in all poses and in all things.  "It is one; the sages speak of it by many names."  Commit yourself to live truth; to be truth!   Experience what Jesus was referring to when He said, "...the truth will make you free."  (John 8:32)

"Thy word is true from the beginning ;  and every one of Thy righteous judgments endureth for ever."    Psalm 119: 160, KJV) 

"Step-by-Step"

When we want to move slowly into anything, whether it's winding through a line to enter an airplane or a theater,  we all know the SOP---standard operating procedure.  It's stand in line and patiently wait, "one-at-a-time." This civilized and kind queuing standard establishes order and prevents injury.  We intuitively know that we should also take life one step at a time, and yet we often try to rush our lives and our yoga progress in poses such as this week's hip opener called "Half-Bound Lotus" or Ardha Baddha Padmasana.  

As an aging yogini (who practices daily and teaches three to four Christian yoga classes each week) I've devised a safe method of preparing my body for this intense, seated, hip-opening position.   I'm sharing it this week in case any of you have stubbornly tight hips, as I do! This week's variation of a traditional pose temporarily avoids the seated position that can create problems for those who already have herniated or slipped vertebral discs, especially in the lower lumbar back.  Because many students experience tight hamstrings in the back of the thighs they compensate by rounding the lower back as they bend forward. An unsupported and rounded lower back can stretch the sacroiliac ligaments that hold the sacrum (the upside-down triangular-shaped bone located just above the tail bone) in place.  Unlike muscles, ligaments do not expand and then contract again, but they will remain stretched and often become inflamed.  So before attempting "Half-Found Lotus Pose" while seated, take step one with this safer method while lying on the floor.  Prenatal students should not practice lying-down (supta) positions on their backs that can impede circulation of blood through the vena cava.

• Physically---After warming the muscles and joints with a vinyasa flow of the "Salutations to the Son" series found in late April and May of 2009,  begin the first step by sitting on the floor next to a bed, couch, chair or wall (something stable that will not slide away from your body) with a bolster placed parallel to the edge of the bed or wall.   (This "bolster" may be created by rolling a large blanket or beach towel into a tube that will be at least 3-4 feet long and approximately 5-6 inches in diameter.)  Sit on the edge of the bolster, and using the hands for support, inhale both legs up above the hips and rest the back of the legs against the prop (wall, bed, chair, etc.) with the tail bone dropped down on one side of the bolster and the bottom of the rib cage on the opposite side.  This bolster serves as a crucial prop to insure that the integrity of the lumbar curve remains intact throughout this hip-opening position.
• Slowly inhale the arms above the head, and while exhaling bend the left knee as both hands reach for the shin of the left leg.  Throughout the long exhalation draw the pointed left foot onto the right thigh just above the knee OR, if your hips are flexible enough, at the crease in the groin of the right leg.  Step two is to hold or bind the foot in position on the straight leg, and remain in this left hip-opening "Lying-Down Bound-Lotus Pose" or Supta Baddha Padmasana for 8-10 smooth and relaxed breaths before switching to the right side for 8-10 smooth and relaxed breaths.  If this unilateral external rotation of each hip remains uncomfortable (but not painful) practice this variation for several days or weeks until the hip joints begin to soften and expand.  Complete each practice session by releasing both legs straight up the wall and resting with the eyes closed lightly for 5-10 minutes in the restorative posture called "Legs-up-the-Wall" or Viparita Karani.
• Mentally---In this lying-down variation of "Half-Bound Lotus Pose" focus all attention on the smooth rhythm of each breath, using the end of each exhalation and the very beginning of each inhalation to release all body weight and relax completely into the bolster and the floor.  Be aware of the ball-and-socket in the hip joint rotating away from center in this step-by-step release of tension in the lower back and hips.  Listen to the voice of inner intelligence, that God-installed consciousness that prevents us from pushing our bodies into painful positions before they are ready.
• Spiritually---While practicing this hip-opening series of poses (asanas) practice with awareness to remain yoked (connected, plugged in) to your Creator---body, mind and breath---so that each small step you take (each variation to a physical position) is mindfully directed by the Designer and Creator of your amazing body.  Let God lead your steps and you will never experience an injury due to your yoga practice.  You will be delighted with the results of your God-guided, step-by-step journey!

"The steps of a good man are ordered by the Lord; and he delighteth in His way."  
(Psalm 37:23, KJV)

"Binding and Waiting"

When we want to hold something together, often we bind it and then wait.  If, for example, we use glue as a binding agent we hold the two pieces in position with a clamp or a vice until the glue dries and will hold. This principle can be applied to our yoga practice, but with a more gentle approach than employing an unforgiving metal vice.  In challenging postures (asanas) yogis use pliable props like a soft canvas strap or belt, or even their hands, to hold the position gently until it "sticks."  That means that they wait until the muscles and joints soften enough that the pose can be held without a prop to bind it.  Waiting patiently and practicing regularly (daily) are key factors if you want to experience openness, ease and steadiness in any yoga position.

Hopefully you'll begin to understand the paradox involved in binding a hip-opening position such as this week's targeted "Bound Angle Pose" or Baddha Konasana.  At my ripe old age I've noticed that my hips (especially the right one) are losing mobility ever so slightly.  This tightening seems to be occurring even with a daily yoga practice that includes hip opening, breath-synchronized (vinyasa) flows such as last week's  flow between  "Lying-Down Wide-Angle Split" and "Lying-Down Cow-Faced Pose."  For this reason, I've been utilizing props like pillows and straps in an effort to hold the bound positions as comfortably as possible while I patiently wait for my hip joints to open and relax enough to let go of the tension. This week's hip-opening posture is not only safe for prenatal students, but encouraged to facilitate an easier birthing experience. 

• Physically---For the best physical results, it's always helpful to take the body gradually from gentle hip-openers into deeper and more challenging poses after the muscles and joints have been loosened with a few rounds of "Salutations to the Son," as described in the three blogs beginning on April 27, 2009.   From the inverted-V of "Downward-Facing Dog Pose" inhale forward to "Plank Pose" (explained in the May 2009 blogs). Then exhale slowly onto the knees, cross the ankles, and sit back onto the sit bones at the base of the hips.  Inhale and sweep both arms straight out to the sides and upward, extending the spine up until the palms of the hands meet in the prayer gesture above the head, known as anjali mudra. During a long exhalation, bend the knees away from center (external rotation of the hips) while slowly drawing the heels of both feet in toward the sit bones with one hand on the top of each shin near the ankles. At this point you may choose to use a soft belt or strap encircling both feet to bind the soles together. The soles of the feet are firmly pressing together in this version of "Bound Angle Pose" (Baddha Konasana) with the shins making a straight line in front of the hips.  Remain here for several relaxed and smooth breaths to assess the tightness of your hip joints.  If the bent knees are higher than the hips the lower back may lose its natural curve, so place a block or several books under both sit bones until the hips are at least as high as the knees.  
• Those with extremely tight hips may need to sit tall and forward on the edge of a padded chair with the soles of the feet touching.  If the strap or soft belt that you are using to bind the soles of the feet together is long enough, it may be used to support the weight of the legs by encircling under one knee, around the waist, and then under the other knee before clasping under the edges of the feet.  This technique of supporting the thigh bones in their hip joints is particularly relaxing (and a wonderful position for prenatal students) because muscles do not release completely if they are bearing weight.  Once the binding props are in place, and the head is aligned directly over the shoulders, shoulders over hips and hips over sit bones, the hands resting softly on the inner thighs with softly curled fingers, now the patient waiting begins.  With each inhalation relax the abdomen and ground down evenly into both sit bones as the crown of the head lifts upward to extend the spine.  During each exhalation, engage the abdominal muscles but keep the legs and knees releasing into the gentle gravitational pull as they lower toward the earth.
• Mentally---With the gaze soft and straight ahead ("third eye" drishti), pay close attention to the sensation of softening and releasing in the hips joints as each breath creates space in and around the hip joints, opening and freeing the tension in all the surrounding tissues.  Allow the weight of the legs to sink into the strap or belt as they surrender to gravity.  Once the physical body is in the "Bound Angle" position, this is a passive stretch and release in the hip joints, so it's easier to be mindfully aware of the quality and length of each segment of each breath.  Practice keeping each part of each breath---inhalation and exhalation---equal in duration (sama vritti).
• Spiritually---Whenever we bind two parts together, essentially we are yoking them, connecting them, uniting them. There is no separation of parts. This is what yoga does for our body, mind and spirit---it binds these three parts of who we are together in each present moment by bringing greater awareness, clarity and ease to our daily lives.   In every bound (baddha) position, I try to remind myself who and what it is that I want to bind to my heart and lead me through my life.  I choose to remember the laws that bind me to the Creator of those laws that are found in The Holy Bible.  Lead me, Lord, to You because You alone are my Guru!

"My son, keep thy father's commandment, and forsake not the law of thy mother; Bind them continually upon thine heart, and tie them about thy neck..  When thou goest, it shall lead thee; when thou sleepest, it shall keep thee; and when thou awakest, it shall talk with thee."    (Proverbs 6: 20-22, KJV)