"Ups and Downs"

Ups and downs are a normal part of life.  They seek to balance one another by providing an outer limit to our emotional extremes.  As philosopher and poet, Kahlil Gibran put it in his classic text, The Prophet, "Your joys are your sorrows unmasked."  

It certainly does seem that these two emotions follow closely on the heels of one another. Yet sometimes we panic and forget that God eventually lifts the mask of sorrow to reveal the divine purpose for our suffering.  The wisdom of Jesus clarified the correlation between these two emotions when He said, "A woman when she is in travail hath sorrow, because her hour is come; but as soon as she is delivered of the child, she remembereth no more the anguish, for joy that a man is born into the world."   (John 16:21, KJV)

As you move physically up and down in this week's targeted yoga pose, "Lizard Pose" or Utthan Pristhasana, try to remind yourself that the discomfort of the down will eventually be followed by a joyful up.  This extremely effective hip-opener can be beneficial for prenatal students, but only under the supervision of a certified and experienced prenatal yoga instructor.

• Physically---To develop a smooth and rhythmic pattern to the breath and effectively warm the muscles and joints, begin with several rounds of "Son Salutations" described in three consecutive blogs starting on April 27, 2009.  When you've developed enough internal body heat (called agni) rest in the "Downward-Facing Dog" posture (asana) for 3-5 deep and smooth breaths, using the nose only, of course.  During an inhalation, switch your gaze (drishti) from the toes (padhayoragrai) to your right thumb (angusta ma dyai) and at the top of that inhalation lift the pelvic floor and abdominal muscles (the bandhas). During a long exhalation, lunge the right foot forward to the outside of the right hand until the knee is aligned directly over the right ankle. Remain on the ball of the back left foot and actively hug muscles to bone while pressing the back heel away from the left hip.  Remain in this position for 3-5 deep and smooth breaths with the right inner knee pressing lightly against the outer right shoulder.  At the end of each exhalation give the right thigh and hip permission to soften and release.
• To move into "Lizard Pose" or Utthan Pristhasana, if your hip joints are tight you may need two blocks or thick books within reach to use as props that will be placed directly under the shoulders.  On an exhalation, release one forearm at a time to the floor or onto your props with the elbows aligned directly under the shoulder joints.  Keep the hips and shoulders squarely facing front while continuing to lower them inside the right upper arm.  Remain in "Lizard Pose" on the right pressing into both forearms and wrists and the back heel to lift slightly up and down with each breath.  After 5-6 (in time building up to 8-10) rhythmic breaths, inhale to come up onto the palms of the hands, and then exhale the right foot back into "Downward-Facing Dog."  Rest here for 3-5 deep and smooth breaths before lunging the left foot forward inside the left hand for "Lizard Pose" on the left.
• Mentally---As with all challenging yoga positions, at first the mind is focused on maintaining a rhythmic pattern of conscious, ujjayi (victorious) breathing and developing skeletal alignment of bone over bone.  Use the healing and opening energy of each breath to soften and release tension in the hips and thighs while moving slightly up and down in rhythm with the breathing pattern.  The gaze and attention is "Third Eye" naitrayoh ma dyai drishti while remaining fully aware of the gentle up and down movement, much like the actual lizard or gecko moves.
• Spiritually---While practicing the gentle up and down movement of this posture (asana) we can remind ourselves of the old adage that behind every cloud there truly is a silver lining.  God often uses our pain or sadness to prepare us for the joy that follows.  Be encouraged by the continuation of Jesus' promises for our joy as recorded in The Old Testament Book of John:

"And ye now therefore have sorrow; but I will see you again, and your heart shall rejoice, and your joy no man taketh from you."   (John 16:22, KJV)


Don't allow yourself to go too deeply down into depression (or too deeply in a pose into injury) before lifting yourself up with the joyful promises of God found in His Words in The Bible.    Namaste, plf

"Staying on Course"

When something "just feels wrong" maybe it is. That's because we've all been given a God-installed, inner voice of intelligence---a guidance system called the conscience. If no God exists to create man, how does man know the difference between right and wrong? Our omniscient Creator knew that we'd need something to tell us when we're headed off course.   However, many times we ignore or refuse to consult this internal compass that was intended to save us from destructive desires. Even more dangerous than not consulting our God-installed compass,  is the reprogramming of our conscience with the world's standards.  Sometimes we treat God's Commandments as if they were simply suggestions and we make up our own rules.

From the beginning God knew that we'd need concrete guidance, so He gave His servant, Moses, the Ten Commandments.  God even wrote them on stone tablets for emphasis.   Similarly, God also inspired Patanjali in the second chapter of the Yoga Sutra to write the yamas, which are ethical disciplines that correspond to the Ten Commandments, transcending creed, nation, age and time.

The regular and constant practice of yoga, which is called sadhana or abhyasa, helps us to develop a stronger connection to our God-installed conscience.   In many yoga poses (asanas) we stop moving altogether and remain grounded in the presence of the Lord, but being reminded of our limitations  His path for our life becomes clear when we practice focusing on our internal compass, as defined by the Ten Commandments.  Make time this week to regularly practice a variation of the seated posture called "Compass Pose" or Parivrtta Surya Yantrasana as you focus on how well you're keeping God's commandments.  In order to determine if you're staying on course, you may need to read the Ten Commandments, found in the Old Testament Book of Exodus, Chapter 20, Verses 1-17.   While holding this week's grounded position, meditate on these laws that form the standard by which all men can be fairly judged.  Thanks to Jesus Christ we are living under the "law of grace."

• Physically---When the hamstrings and/or hips are especially tight, it's advisable to warm the muscles and joints with several rounds of "Salutations to the Son" (found in the April 27th through May 11, 2009 blogs). Then exhale into "Downward-Facing Dog" and release your torso to center in a "Wide-Stance Forward Bend" called Pasarita Padottanasana, which was explained in the February 28, 2009 blog.  After five smooth and deep, three-dimensional (ujjayi) breaths to increase circulation in the muscles and lower abdomen, exhale for at least three repetitions of the "Revolved Wide-Angle Pose" flow (referred to as "Standing Straddle Twists" in the blog). This flow will build heat and increase the spinal flexion while helping to release the hamstrings for their intense stretch in "Compass Pose" or Parivrtta Surya Yantrasana.
• Then release to a seated posture called "Staff Pose" with the legs stretched straight in front. Begin to enter "Compass Pose" by bending the right knee and drawing the flexed foot back toward the right ear using the "yoga toe-hold."  In this grip the first two fingers of the right hand separate the big toe from the others and then the thumb wraps on top to firmly hold the flexed foot in the first stage of "Foot-to-Ear Pose", called Akarna Dhanurasana.  Remain grounded onto both sit bones with the pelvic floor and abdominal muscles lifted (the "locks" or bandhas) as the right leg begins to straighten above the right ear.  For those with tight hamstrings it may be necessary to wrap the loop of a strap or belt around the right foot as the right leg is extending above the right hip.   With the internal locks firmly engaged for support and the left leg grounded and pressing through the heel, switch the right flexed foot or the strap to the left hand and release the right hand to the floor just under and in front of the right leg.   Inhale deeply while rotating the head to the left but keeping it directly over the spine to begin to gaze under the left shoulder.  While moving cautiously into your best version of this advanced seated posture, keep in mind that an upright and extended spine is more important than holding both legs straight and extended.  The needles of your compass (ie your legs) will eventually straighten out with regular practice so be patient and never push or force your body into any yoga posture.  Slowly release the right leg into a bended position and then back to the floor into "Staff Pose" before switching to extend the left leg with a flexed foot.  Always relax in "Corpse Pose" to meditate for at least five minutes after practicing yoga postures.
• Mentally---In order to avoid pulled hamstrings, it is absolutely crucial to pay close attention to your body sensations and the rhythm of your breath while moving into this advanced stretch.  Try to remember to inhale as the hips ground downward, the grounded leg presses forward through the heel, and the spine extends upward.  Then exhale as the upward extended leg is drawn back behind the shoulder and notice the resistance in the back of the right thigh.  Stay alert and aware of all physical resistance.
• Spiritually---The physical challenge of this advanced stretch is a great spiritual reminder for everyone that we can never remain perfectly within the boundaries of God's unchanging laws because of our physical resistance.  Just as the parameters of the law reveal our human failings, so our human limitations are exposed by physically challenging yoga postures that take us into and make us aware of that place of resistance.  But be encouraged with God's wonderful promise:

"For sin shall not have dominion over you; for ye are not under the law, but under grace...the gift of God is eternal life through Jesus Christ our Lord."          
( Romans 6: 14 and 23b, KJV)

"The Fabric of our Life"

What holds you together in tough times? When we repeatedly turn to someone or something for help or support in life's difficult situations, that someone or something gradually gains significance. In fact, a symbiotic relationship is developed and it becomes a central theme interwoven throughout our days, ultimately creating a strong influence and a priority in our life.  

God wants to have that place of significance  in our lives. He wants to be woven into the fabric of each day---the first thought in our mind when we awaken and the last before we fall asleep to rest in Him.  He wants to share our sorrows in the valleys of life, as well as the thrills on the mountaintops.  He is continually drawing us into a daily, personal relationship with Him that will last throughout eternity.  Jeremiah, the Old Testament prophet and priest, informs his people in the book that bears his name:  "The Lord hath appeared of old unto me, saying, 'Yea, I have loved thee with an everlasting love; therefore with lovingkindness have I drawn thee.'"   (Jeremiah 31: 3, KJV)

While practicing yoga I suggest that you habitually meditate on your Creator as the source of all your blessings because you'll need to rely on Him when the challenges come.  Weave God into the fabric of your life so that as you practice yoga postures, such as this week's Pasasana or "Noose Pose", you'll be reminded of how God wants to be like a noose, or a cord wrapped around you with His "everlasting love."  If your arms aren't long enough, His are!

• Physically---From "Child's Pose" or Balasana, inhale slightly forward onto the forearms while bringing the inner edges of your feet together and tucking your toes under the heels. At the top of the inhalation, lift the pelvic floor and abdominal muscles (mula and uddiyana bandhas) for support and then exhale back onto the soles of both feet into a squatting position.  If the heels of your feet don't reach the floor because of tight Achilles tendons, place a folded blanket or towel under the heels and press back and down into this prop to achieve balance.  Remain in this balancing preparation for a few breaths before inhaling, grounding down into the right big toe and right inner heel while lifting up through the crown of the head to extend the torso upward.  Remember the importance of the locks or bandhas to be lifting and drawing inward like a drawstring for core support.  At the top of that inhalation slowly twist the torso to the right, placing both straight arms to the right side of the right outer thigh with the palms facing away from the thighs.  Remain in this station for one or two deep and relaxed breaths before inhaling to firmly engage the locks and allow the right knee to extend slightly beyond the left knee. When you're ready, exhale onto the lower right side of the abdomen for this intense twist that compresses the right ascending colon first.  (The descending colon is then squeezed in this same twisting posture to the left side as the right side is released to be soaked with freshly oxygenated blood.)
• To deepen this "Noose Pose" or Pasasana to the right,  inhale extending up through the spine and bending both elbows to bring the palms together in the prayer position called anjali mudra.  Exhale slowly while pressing firmly into the inner right foot, the palms of the hands, and squeezing the left armpit into the right knee. To deepen this version of the pose, eventually with regular practice you'll be able to bring the forearms perpendicular to the floor with the top elbow pointing directly up over the hands.  
• Some students with empty intestines may be able to able to perform the most difficult variation of this pose by turning the left arm internally (toward your center) and wrapping it in front of and around the right knee to bring the left hand back by the left hip.  The right arm and shoulder then rotate externally (away from center) to the right, bending and reaching behind the back in order to hook the fingers of both hands near the left hip.  Warning: Please do not attempt this twist if you are pregnant, or have shoulder injuries or a bloated abdomen.
• Remain in your best version of this twist for 3-5 smooth and even breaths before switching to the left side by inhaling back to the center, and then exhaling the straight arms to the left side of the thighs.  Make it a regular habit to relax and restore while lying flat on your back for a minimum of five minutes in "Corpse Pose" (See the January 24, 2009 blog) before rolling onto your right side in a fetal position to slowly return to life's activities.
• Mentally---This deep twist is especially challenging because it also involves balance in the squatting position.  With regular practice, the mind becomes disciplined to remain in the present moment, aware and focused on each segment of each breath---lifting to engage the locks at the top of inhalations, and then squeezing to draw them further in and upward as the twist is deepened during exhalations.
• Spiritually---Even if your arms cannot wrap all the way around your knees like a noose or cord, commit to allow God's compassionate love and protection to wrap around and through your daily life.  Allow yourself to be drawn toward God many times throughout your day instead of running from Him.  Be encouraged that no one can come to connect or yoke with God "except the Father which has sent [Jesus] draw him...."   (John 6:44a,  KJV)

"Leisure or Empty Time?"

Certainly every waking moment does not have to be filled with a project or small task in order to hold meaning or purpose.  An occasional break from routine can become a healthy observance of life itself!  Don't muddle those moments by allowing feelings of guilt to creep into your heart and mind.  Rather open yourself to the luxurious opportunity to meditate on something positive that you'd like to invite into your life.  Learn to rest in tranquility with the intent to be totally still, merging body, mind and spirit with your Creator.  

Devoting time to God during brief leisure moments can become fulfilling occasions rather than empty time.  While waiting for a phone call to be mazed through to a living voice, or biding time that it takes for an old or infected computer to boot up, these are illustrations of time that is ripe with opportunity to nourish the soul.  Although any comfortable position will work, I've discovered that a supine, supported chest opener with props really opens up everything!  Next time there are a few unscheduled moments in your day try this "Supported Chest Opener" that I call R in R or  "Refuge in Recess."  Prenatal students should wait until next week for the modified version of this position.

• Physically---Whether seated or lying down, two key components of a "Supported Chest Opener" are the crucial props to support the upper back and head, and secondly, the chest and shoulder opening that occur while cupping the elbows over the head.  Ideally, begin by lying down on a flat and level surface with the knees bent at first.  Place a block or several thick books under the upper back so that both shoulder blades are fully supported by these props and then place several folded blankets or a firm pillow under the back of the head so that the forehead is at least as high as the chin.  Take a very slow and deep inhalation as both arms lift up and over the head and then exhale slowly while each hand firmly cups the elbow of the opposite arm.   Whenever desired, the legs may be extended away from the hips with the lower ribs dropping downward as the heels of flexed feet are pressed away from the hips and ribs during an exhalation.
• Mentally---Because this getaway is usually very brief, it's important to inhale that first deep ujjayi (victorious) breath, and then allow the eyelids to gently close and relax into their sockets with a long sighing exhalation. This brief withdrawal from the distractions of sight (called pratyhara) signals your "recess in refuge" from the busy-ness of life as you focus on the expansion and opening that occurs at the end of each long exhalation.  Notice the smooth rhythm of your breath and how the exhalations feel warm and moist as they exit your body.  Allow all disturbing thoughts to exit with them. 
• Spiritually---Give in to the nourishment of being alone in the presence of God, if only for a moment, as you remind yourself that God desires this connection even more than you do!  Invite Him into your heart and your life.  Trust God to deal with all of your concerns using His wisdom and power.  Breathe in the tranquility  and refuge found in His presence.

"Trust in Him at all times; ye people, pour out your heart before Him; God is a refuge for us.  Selah."         (Psalm 62: 8 , KJV) 

"Cultivating Respect"

Cultivating anything takes time and care, whether it's a garden or an attribute.  If we want to grow love, we plant and then nurture seeds of loving kindness (metta in Sanskrit) in the form of kind actions.  If we want to grow respect for someone or ourselves, then what do we plant? I believe that our feelings of honor or esteem arise from a pattern of consistent memories that were planted in our past.  Respect is not a one-time planting.  Literally, the word respect translates from the Latin to mean "a looking back at" someone or something.  

This past weekend we looked back to regard our fathers on "Father's Day", hopefully remembering them or treating them with honor and high esteem.  But these feelings of respect and honor didn't grow overnight. They developed gradually as a result of a pattern of past actions and attitudes that were observed over time.  We remember those patterns of consistent behavior, floating through our memories and contributing to our emotional response to someone or something.   My own father earned my respect with his consistently high expectations of me and himself, as well as his regard for discipline. I've finally figured out that I must have viewed his meticulously clean hygiene as a quality worth emulating, but obviously not all of his characteristics were admirable! Only our heavenly Father faithfully demonstrates His positive characteristics in a consistent pattern of perfection.  On the other hand, our earthly fathers seem to have one leg planted firmly on the ground and one reaching heavenward, pointing to our divided interests, like this week's "One-Leg Bridge Shoulder Stand" or Eka Pada Setu Bandha Sarvangasana, an addition to last week's blog.  Again, this inverted posture is NOT recommended for prenatal students.

• Physically---To celebrate the summer season, the past two week's yoga postures may be practiced comfortably on a beach towel or mat early in the day before the sun's rays become too bright and strong. After remaining in last week's "Shoulder Stand Bridge Pose" with both legs extended straight and heels firmly planted on the ground for 5-6 smooth and deep breaths, at the top of an inhalation draw the pelvic floor and abdominal muscles up and inward like a drawstring to support the lifting of the right leg.  Once all three locks are fully engaged---mula bandha, uddiyana bandha and the jalandhara bandha---the right leg may be extended up toward the sky and aligned directly over the right hip to move into the "One-Leg Bridge Shoulder Stand" or Eka Pada Setu Bandha Sarvangasana.  Since the weight of the entire body is stretched out from the back of the head to one heel, the extended leg must create enough lift to counter the grounding of the heel.  Hold this position for 3-5 smooth and relaxed breaths with a soft and steady gaze at the navel, nabi chakra.  Then release the right heel back beside the left heel in preparation to lift the left leg straight up over the hip with toes reaching heavenward.  Be sure to ground firmly into the back of the head (NOT the neck) both shoulders, both elbows and the heel of the grounded foot.  After holding this "One-Leg Bridge Shoulder Stand" for the same number of breaths on the left side, slowly exhale the left leg back to the floor with the locks engaged until both feet and legs are extended straight again.  Then inhale deeply, draw in the locks and slowly walk one foot at a time back under the knees before exhaling the spine, one vertebra at a time, back onto the mat.  Rest on the back in "Corpse Pose" (January 24, 2009 blog) for at least five minutes.
• Mentally---Counting each smooth breath is referred to as "conscious breathing" because it holds the attention of the mind in each present moment.  Clear your mind of all thoughts other than the quality and duration of each cycle of breath.
• Spiritually---After practicing these postures (asanas) until they become somewhat comfortable, it's easy to remind yourself that one leg is grounded on the earth while one is reaching heavenward for balance.  This opposition of forces is just as it should be, reminding us of the balance that we strive for between the physical and the spiritual.  No human ever achieves perfect balance as a consistent pattern worthy of continual respect.  Only God in heaven is worthy of man's constant honor and esteem.  The wisdom in The Book of Proverbs says it best:

"To have respect of persons is not good; for, for a piece of bread that man will transgress."           (Proverbs 28: 21, KJV) 
 Remind yourself that we all strive to earn respect, but it can be dashed in a moment's poor judgment. (Let's call it "the Weiner factor.")                       Namaste, plf 

"Slow [E]-Motion Responses"

An angry response can damage relationships.  We all know this and yet sometimes find it difficult to control the build up of tension within.  How can we learn a "slow [e]-motion response?"  Trust me, we cannot control our emotions without divine help!

Throughout The Old Testament scriptures we read again and again that our God is "...compassionate, gracious and slow to anger, abounding in love and faithfulness."  (Exodus 34:6) These characteristics of God are repeated in the Books of Numbers 14:18, Nehemiah 9:17, Psalm 86:15, Joel 2:13, Jonah 4:2, and Nahum 1:3. One possible but challenging solution points to a transformational process of becoming more like God, which is the original intention of yoga. 

Think of the yoking process (yoga) as the journey in a successful marriage.  In this union two individuals "meet in the middle" to become closer and more in sync with one another until they are truly like one.  Many traditional wedding ceremonies symbolize this union with an arch (called a chupah in Hebrew) to represent the yoke of love that unites the two individuals in the process of joining together as one in their journey.  Uniting---note the progressive verb tense---is a process, not a one-time commitment, just as yoga is the process of learning to fully connect with God and "...take [His] yoke upon you."  When we're connected to God by the yoke of yoga (redundant, I know!) we learn "slow e-motion responses."  This week's posture called "Shoulder Bridge Pose" or Setu Bandha Sarvangasana helps us physically to develop and maintain a healthy nervous system that is not  "anxious about anything."  (Philippians 4:6.)  But it's the connection with God that will help you to control your anger!  When the connection is weak or lost we lose control of our emotions. Prenatal students should not attempt this position!

• Physically---First, massage the muscles, joints and vertebral discs by practicing several rounds of the meditation in motion called "Salutations to the Son" as described in three earlier blogs (April 27, May 4, and May 11, 2009).  This week's posture (asana) may be entered either from "Plow Pose" (October 5, 2009 blog) or from "Suppported Shoulder Stand" (August 24, 2010 blog) OR even from the "Inverted Pose" called Viparita Karani (September 28, 2009 blog).  After 8-10 smooth breaths in any of these inversions, begin to transition into "Shoulder Bridge Pose" or Setu Bandha Sarvangasana by slightly lowering the hands to the back of the waist with the heels of the hands just below the lowest rib and the thumbs wrapping around toward the front body.  At the top of a deep, three-dimensional inhalation actively draw up the pelvic floor muscles first (called mula bandha). Then exhale as the abdominal walls are stretched across the hip bones but drawn inward toward the spine like a drawstring (uddiyana bandha).   Maintain the chin/throat lock (jalandhara bandha) from the previous inversion/s as one leg at a time extends out and lowers slowly toward the floor at the end of that breath.  Take another deep, three-dimensional breath while lifting the hips up to stretch the spine upward. All three locks (bandhas) are engaged to seal the healing energy from God (called prana) within the body.  The eyes are focused on the center of the forehead, also called "Third Eye" or naitrayoh ma dyai drishti.  The weight of the torso and hips will be transferred onto the back of the head, the shoulders, the elbows, and the heels of the feet once they reach the floor.  
• At the top of each inhalation continue to reach through the heels and toes of the feet, keeping the leg muscles spiraling inward and hugging the leg bones for full leg and hip extension. After remaining in this "Shoulder-Standing Bridge Pose" for 5-8 relaxed breaths, walk the feet in toward the hips until the knees align directly over the ankles.  Then release one hand at a time, palms facing down, and slowly release onto the mat from the top of the shoulders down to the sacrum (the flat, triangular-shaped bone just above the tail bone.)  To finish, slowly extend the legs out with an external rotation (away from center) and roll the hands onto the back of the wrists with the fingers curled softly as you close your eyes and restore in "Corpse Pose" (January 24, 2009 blog) for at least five minutes.
• Mentally---Stay alert and focused on the rhythm of the breath as you notice how too much extension of the lower back limits the hip extension by creating tension on the psoas that are attached to the lumbar spine and the upper leg bone (femur).  Give these psoas major your permission to expand and release the tension as you remain present and aware during each smooth breath.
• Spiritually---After the physical posture "Shoulder Bridge Pose" or Setu Bandha Sarvangasana becomes somewhat comfortable, you're ready to add the spiritual dimension by asking God to help you to become (Remember, it's a process!) "...swift to hear, slow to speak, and slow to anger"  as James, the brother of Jesus suggests in James 1:19.

"...that we should be  a kind of firstfruits of His creatures.  Wherefore, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath. For the wrath of man worketh not the righteousness of God."          (James 1: 18b- 20, KJV)

Practice becoming yoked to God, who is all we could ever hope to be---"...compassionate, gracious and slow to anger, abounding in love and faithfulness."      Namaste, plf

"Where's the Joy?"

Remember "brain teasers?"  What can you drink that makes you thirsty for more and yet has no ill effects?  Hints: The answer is not coffee, soda or alcohol in any form!  No, it's not even water because too much can create "water intoxication" or hyponatremia that leads to brain edema, or swelling. Another clue is while performing this healthy activity you experience a sense of delight that produces the great joy. And no, it's not sex either, because this joy never has to end.  The mark or evidence is peace with yourself, your Creator and the world....

Sound enticing but too good to be true?  I can testify that it is not an empty promise or an unrealistic dream.  When I drink from "the fountain of life" each morning as I read God's Word in The Bible, and then practice yoking with the author of this light and wisdom by using the ancient disciplines of yoga, I have experienced delight and true joy.  This bliss doesn't occur every morning because I am often distracted, or I haven't scheduled enough time to quench my thirst.  But it is a reality when I am focused on the gift of each breath in, and reject the negative thoughts and emotions with each exhalation.  "For with Thee is the fountain of life; in Thy light shall we see light."  (Psalm 36: 9, KJV) 

Try it for yourself this week by practicing the "Crescent Moon Flow" or Anjaneyasana Vinyasa that is described in this and last weeks' blogs.  Remember that prenatal students should keep the arms stretched straight forward rather than overhead and should be cautious of any compression in the abdomen.

• Physically---Continuing from last week in "Crescent Moon Pose" or Anjaneyasana with the right knee aligned directly over the right ankle and the left leg extended straight back onto the ball of the left foot, inhale while sweeping the arms straight out to the side and then reaching overhead as you untuck the toes of the back foot.  (Prenatal arms remain at shoulder height and extend forward from the shoulders.)  Draw the locks or bandhas upward and in toward the spine like a drawstring to provide support for the lower back, and tip the pelvic basin backward by scooping the tail bone down and forward in a posterior tilt. Then slowly exhale as the torso hinges forward from the hips---not the waist---in a forward tip of the pelvic basin.  Release the hips backward until they align directly over the left knee as the right leg extends through the heel of the right flexed foot.  Feel the resistance in the belly of the right hamstring muscles at the back of the right thigh as you drop the chin into jalandhara bandha (chin/throat lock) and gaze back at your navel (nabi chakra.) Give yourself permission to let go of the breath and all tension in the hips, lower back and thighs.  
• Progress through the breath-synchronized flow by inhaling the hips forward again with the tail bone tipping backward until the right knee is aligned back over the right ankle and the arms are extended overhead and backward (forward for prenatal students) forming a "Crescent Moon Pose" from the tip of the right hand fingers to the tip of the left toes. During each exhalation release the hips backward until they align over the back knee in a forward tilt of the pelvic basin as the front leg extends through a flexed foot. Be sure to count the number of breaths so that this flow can be repeated on the opposite side before lowering all the way back onto the heels of both feet to rest in "Child's Pose."
• Mentally---The busy mind is kept occupied by counting the number of breaths on each side, and staying present with any resistance in the thighs and hips as the pelvic basin alternates between a backward (posterior) and forward (anterior) tipping action in this "Crescent Moon Flow" or Anjaneyasana Vinyasa.
• Spiritually---A spiritual dimension may be added after the alignment in the physical positions becomes automatic.  In order to drink from "the fountain of life" it helps to know what spiritual attributes to breathe into your being and which ones you'd like to release.  I suggest breathing in each of "the fruits of [God's] Spirit" found in Galatians 5:22-23,   For example, begin by breathing in God's unconditional LOVE for all people, and then release all judgment, favoritism, grudges and unforgiveness.  On the second breath, draw in a deep dose of JOY and reject all fear, envy, jealousy or anything that robs you of joy. Breathe in His PEACE and let go of rushing, worrying, greed or grasping.  Continue to draw on "the fountain of life" by drinking in acceptance of LONGSUFFERING, GENTLENESS, GOODNESS AND FAITH as you surrender your habits of whining, complaining, the need to control others, all doubts and distractions,   As you breathe in MEEKNESS, will yourself to surrender your vanity and pride,  Finally, drink deeply of TEMPERANCE AND SELF-CONTROL as you exhale and commit to giving up all addictions, especially those self-destructive ones!  Practice, practice, practice!

Try this breath-synchronized flow everyday and notice the JOY that fills you from the inside out!   Namaste,  plf