"Wait, and Wait"

Life is filled with periods of waiting.  We wait to regain our strength after an illness or surgery.  We wait for someone who is late getting ready to leave or to arrive, or for a meal to be served. We wait, and wait. In this day of instant gratification and lightning-speed technology our waiting skills have become a bit rusty. Yesterday was the first Sunday in the Advent season, a period of waiting for the celebration of the birth of Jesus Christ.  It marks the beginning of four weeks of waiting for the arrival of Christmas Day.  By the time December 1st rolls around we have only 24 more days to prepare for the big day---to shop, decorate, send greetings, make, bake and wrap presents, attend parties, and the list goes on and on...just like the waiting!   

This period of waiting for Christmas (or any celebration) passes much too rapidly for those responsible for all the physical preparations.  Yet for children, the wait can be agonizingly long, especially if the emphasis is on presents and Santa.  Much depends upon what we're anticipating and how we spend the time in waiting. The way we wait certainly influences our waiting experience!  Each and every day of waiting for Christmas can become a joyful celebration in itself because our God has already reached out to us and came down to earth for the human experience.  He knows what it feels like to wait, and wait.  We don't have to wait for His peaceful presence---simply stop to notice it.

If the journey is pleasurable, the destination carries less pressure and is less likely to be a disappointment.  The entire Christmas season with all its activities can be enjoyable in each moment if the actual day is just one part of the big picture. The Advent of our Savior, Jesus, has already arrived, and now, as Christians we wait patiently for His Second Coming when all of the promises in Scripture will be fulfilled.  (By the way, for those doubters, God is incapable of lying since He IS truth!)  This week let's practice waiting patiently as we breathe in faith and exhale all doubts using a yogic breathing technique called Sama Vrtti Pranayama or "Equal Breathing."  Consider this an antidote to the hyperventilation that can occur over the supposedly holy holidays!

• Physically---Practicing yoga often requires that we wait, and wait.  We move the physical body slowly into different positions or postures called asanas, and then wait to experience the physical resistance signaling that it's time to stop.  With each breath we breathe deeply into all four corners of the lungs, filling them (puraka), and then we pause briefly in antara kumbhaka to wait for the energy called prana to be absorbed into the body. Then after a long and extended sighing exhalation called rechaka, we wait in bahya kumbhaka for the next breath to come to us.  The breath is never rushed but experienced as a deep, slow and rhythmic celebration of life.  When you're in your least favorite pose in yoga class, the wait probably feels like an eternity, but if it feels good, you don't mind the waiting period.  As a challenge this week, practice waiting in your least favorite pose for a minimum of one minute.  That's approximately 8-12 three-dimensional ujjayi breaths, depending on the length of the pauses or periods of waiting between each segment of each breath.  Then rest in "Corpse Pose" or Savanasana (described in the January 24, 2009 blog) to practice Sama Vrtti Pranayama or "Equal Breathing" with full concentration on a conscious breathing process. 
• Begin by counting the number of seconds that it takes to fill the lungs (puraka) and then extend the exhalation (rechaka) for an equal number of seconds.  Once the duration of the inhalations and exhalations are comfortably equal, begin to practice antara kumbhaka  by waiting to exhale for a few seconds. (A kumhba is a container in Sanskrit, and in this case it's the lungs.) Then gradually increase the waiting period until it's equal to the duration of the in and out segments. Do not try to wait for an equal number of seconds after the exhalations (bahya kumbhaka) until it's comfortable to breathe in, hold, and breathe out for an equal number of seconds.  It's best to practice either antara kumbhaka OR bahya kumbhaka separately or alternately until both breath retentions become comfortable and equal before all four segments of the breath can become equal in duration.  If the breath becomes short and choppy, please discontinue and wait to practice under the guidance of an experienced yoga instructor.
• Mentally---Keep the mind calm and focused by carefully observant of the quality of each breath.  Counting the number of seconds in each segment---puraka, kumbhaka, and rechaka---will help to keep the mind present and aware of all body sensations.  Please discontinue Sama Vrtti Pranayama  if the mind becomes unsettled or unfocused.
• Spiritually---Since each breath is a gift to be received with gratitude it celebrates and connects both the gift and the giver.   Waiting is an exercise in patience. Some form of the word wait is used hundreds of times throughout Scripture, indicating its spiritual significance.  Below are just three quotes beginning with David from his 25th Psalm:

"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: 5, KJV)

"For since the beginning of the world men have not heard, nor perceived by the ear, neither hath the eye seen, O God, beside Thee, what He hath prepared for him that waiteth for Him."                                      (Isaiah 64: 4, KJV)

"For we are saved by hope; but hope that is seen is not hope; for what a man seeth, why doth he yet hope for?  But if we hope for that we see not, then do we with patience wait for it."

(Romans 8: 24-25, KJV)                         So let us wait, and wait with patience.  Namaste, plf

"A Blessed Life"

A blessed life is not the same as a charmed life.  In a charmed life everything goes exactly as planned or wished (for a period of time.)  Whereas, a blessed life is one experienced with bliss and joy, but not dependent upon outer circumstances.  Therefore, we could all say we lead a blessed life IF we can only recognize the gift of divine favor that accompanies each breath we take and each talent we've been given.  (Yes, I know I've shared a similar message in earlier blogs, but its importance cannot be overstated!) 

The key to appreciating and leading a blessed life just might be to practice a mental discipline called  aparigraha in Sanskrit.  This yama or discipline sets us free from hoarding and rejects all thoughts that focus on loss or the lack of anything.  No matter how great or small our blessings are during this season when we celebrate Thanksgiving, we have something we can share with others.  It might be donating food to a local food bank or just going to work at packing boxes there.  It might be sending a meal to someone recovering from surgery or inviting neighbors to your family Thanksgiving feast.  I invite each of you to step out in faith  (no matter how little you think you have) and practice random daily acts of kindness and generosity.  Even better, pray to be a blessing to someone every single day!  As you practice the physical posture called "Elephant Trunk Pose" (more challenging than last week's "Elephant Pose") get in touch with the person you were created to be by spraying out showers of blessings on others.

• Physically---Your body will appreciate if you prepare for this week's challenging position by practicing hip-opening and strengthening postures such as "Diva Pose" (Utkata Konasana) described in the October 17, 2011 blog and "Revolved Diva Pose" (Parivrtta Utkata Konasana) from the October 24, 2011 blog.  Also be sure to have two yoga blocks or extra thick hardcover books beside your mat to use as props for this arm balancing position.  After sitting in the "Wide-angle Seated Pose" called Upavistha Konasana (December 13, 2010 blog) for 3-5 smooth and deep ujjayi breaths, fold forward hinging only from the hips, maintaining the natural concave curve of the lower back, and remain there for at least five rhythmic breaths with arms and gaze reaching toward the feet.
• To move into this week's "Elephant Trunk Pose" inhale slowly while bending the right knee and grasping the outer edge of the right foot with the left hand to bring the right thigh back and outside of the right upper arm as high onto the arm as it will go without forcing it.  Then with one block placed beside each hip, at the top of the next inhalation draw up the pelvic floor and abdominal muscles (called the locks or bandhas) and place one hand securely onto each block.  During the long and slow exhalation press both hands into the blocks while  leaning slightly forward to lift the torso from the floor.  At the top of the next deep inhalation (bringing in lots of prana!) draw the locks firmly inward and toward the back of the spine like a drawstring.  During the exhalation lift the left leg to place the left ankle onto the right one, swinging both legs up and down or side to side like an elephant's trunk.  After several (or maybe only one) slow and deep breaths, bend the elbows to release the hips slowly back onto the floor.  Rest in the "Seated Wide-Angle" for several breaths before switching sides to place the left leg onto the left upper arm for "Elephant Trunk Pose" on the left side.  Remember to rest in "Corpse Pose" for at least five minutes with a resolve to spray blessings onto others. 
• Mentally---When practicing a challenging posture such as "Elephant Trunk Pose" it's very important to keep a positive "can do" attitude while paying attention to the energy  that enters the body with each deep breath and then rises upward to create lift.  If that doesn't help, remember the yoga axiom to "Only do what you can do," and accept where you're at on any given day.  Practice with joy and it will come.
• Spiritually---Even if you're only able to lift "your trunk" during one exhalation, envision the elephant trunk spraying blessings upon everyone you meet, giving thanks for what you do have to give!

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

"Who Are You?"

Have you ever said or done something that you weren't pleased about and then promptly asked yourself, "Who was that?" leading to "Who am I?"  We've all disappointed ourselves and others at some point in the heat of life's battles.  The good news is that we are not a finished product yet.  As in the story of The Velveteen Rabbit, we're all in the process of becoming something.  It has been said that we become what we love.  As water takes the shape of its container, so the mind is transformed into the likeness of whatever it is contemplating at the moment.  The clear message is, "Be careful what or who you admire and think about on a regular basis."  But the real question evolves into, "Who or what do you want to become?"  Do you want to be a higher version of yourself or a brand new creature in Christ? 

It's very difficult to consistently respond to life challenges from the place called our "higher self."  As a Christian I know that my "higher self" is only in control when I give the reigns to Christ every waking moment in an effort to become a Christ-controlled person.  Like any great work, the process of becoming Christ-like takes a lifetime to accomplish!  We may decide to dedicate our life to Christ in an instant, but the actual yoking to His Holy Spirit on a moment-by-moment basis requires an ongoing and immediate yielding of our responses as they are occurring. 

This week in honor of the animal which represents our "higher self" in India,  we'll practice the yoga posture called "Elephant Pose" as we attempt to connect to the "higher self" through our moment-by-moment yielding to God's Holy Spirit.  If the transformation seems slow and frustrating, it helps to remember that God will never give up on us!  (This variation called "Elephant Pose" is not to be confused with the more challenging "Elephant Trunk Pose", which will be targeted next week.) 

• Physically---First, take time to warm the muscles and joints with several rounds of breath-synchronized "Salutations to the Son" as described in the April 27th through May 11th, 2009 blogs.  Transition from "Downward-Facing Dog" to "Elephant Pose"  by walking the hands back toward the feet into the "Standing Forward Fold" called Uttanasana.  Then inhale deeply as both arms sweep out to the sides and the torso lifts up into the "Upward Salute" called Urdhva Hastasana.  With a long and slow exhalation, step the feet out slightly wider than hip-width and release the elbows to shoulder-height, pressing the elbows together at the end of the exhalation.  Allow the tips of the thumbs to rest between the eyebrows with a "Third-Eye" gaze point or naitrayoh ma dyai drishti.  softly closing the eyes at least 2/3 of the way to shut out visual distractions.  With each inhalation ground powerfully into all four corners of each foot while extending up through the spine into the crown of the head.  During the exhalations encourage the  bottom tips of the shoulder blades to tuck in and down while pressing the tailbone down toward the floor as the bended knees align over the toes.  Remain grounded in "Elephant Pose" for 8-10 smooth ujjayi breaths while experiencing the hips and thighs building heat and strength.  Finish your practice with 5-10 minutes in the restorative "Corpse Pose" described in the January 24, 2009 blog. 
• Mentally---While the mind is fixed on the rhythm and quality of each deep and thorough breath, and the gaze is "Third-Eye", focus on the source of each life-giving breath.  
• Spiritually---To add the third and spiritual dimension to your physical yoga practice, while holding the physical posture of "Elephant Pose" let the index fingers of your hands point up toward the source of your "higher self."  Become mindfully aware of God's promise to finish the good work which He began the moment you first believed that God sent His only begotten Son to die in your place.  It may help to memorize and think on the promise found in the first chapter of Philippians, verse 6:

"Being confident of this very thing, that He which hath begun a good work in you will perform it until the day of Jesus Christ."                                       (Philippians 1: 6, KJV)

"Riding Out Pain or Discomfort"

Just one week after my abdominal surgery I contracted an intestinal flu that had me knocked down and out for four full days!  Thanks to anti-diarrheal products and probiotics I am on the mend today and the abdominal cramping has subsided.   (That means I can almost concentrate totally on writing this blog.)   During the most intense cramping my husband tempted me to take pain medications that had been prescribed for my post-surgery recovery, but I bravely refused because I don't like to  disguise the pain (my body's physical messages to me) unless it becomes unbearable---for example, when passing a kidney stone!  My husband suggested that it might be at the unbearable stage (for him) but I insisted that my audible groans were simply bhamari pranayama---large black bee humming exhalations.  These soft humming exhalations were a great relief, although admittedly they moved into high-pitched bee humming at times.

Regardless of our life situation, we are guaranteed to experience pain and discomfort in some form---physical, mental or emotional.  The good news/bad news is that the pain changes.  It gets better or worse; it rises and falls.  All we have to do is endure.  Some people choose to disguise the pain with drugs or alcohol, but that does not fix or heal the real problem.  Sometimes it adds a new one, such as liver, kidney and heart damage, etc.!  It makes no sense to exchange one set of problems for another.  Pull yourself up by the boot straps (as the tough guys say) and just ride out the pain or discomfort as a surfer rides whatever size waves come his way.

When we're temporarily "knocked down and out" because our external world is out of whack, it's admittedly difficult to find a still, quiet place within where we can connect to the suffering with quiet acceptance.  (I'm still working on the quiet part.)  However, I have found that by practicing deep ujjayi pranayama (three-dimensional breath control), and occasionally adding the bhamari bee-sounding exhalations, we can prevent ourselves from focusing on the pain or discomfort, but rather on the life-giving force that comes to us in each deep breath.  As we exhale we can quietly accept this pain or discomfort as a temporary but assured part of life.  This week if you're physically able to stand in any variation of the last two week's postures  ("Goddess Pose" and "Revolved Goddess Pose") for at least five breaths, try adding the hip-opening "Surfer Pose" to stay grounded in peace while riding out your waves.

• Physically---After warming muscles and joints in 2-3 "Salutations to the Son," (described in the April 27th through May 11, 2009 blogs) stop to remain in "Downward-Facing Dog Pose" for 3-5 deep and smooth breaths while grounding into both hands and feet during exhalations. Then inhale, draw the pelvic floor and abdominal muscles up and inward (the "locks" or bandhas) and exhale the right foot forward between the hands as the back foot pivots externally away from center and the right foot turns slightly to the right.  Both feet are now turned away from center about 45 degrees and the hands can move to the inner knees in order to encourage and stabilize the external rotation of both hips in this assisted "Goddess Pose."   
• From "Goddess Pose" inhale to ground firmly into both feet, drawing up the "locks", and then exhale the torso forward slightly as the left leg and arm extend away center and the right arm bends with the elbow extending out to the right.  Inhale deeply, flexing both wrists back as the gaze follows the left hand for hastagrai drishti or gaze point, and the right fingers point toward the right ear.  Hold this "Surfer Pose" for 3-5 breaths with the right knee aligned directly over the right ankle and the right thigh and bent arm extending parallel to the ground.   To switch sides, inhale back to center and then extend the right leg and arm straight to look forward over the right hand (called "goofy-footed" by surfers) as the left arm bends to bring the left hand by the ear.  Remain in this goofy-footed "Surfer Pose" for 3-5 deep and smooth breaths before relaxing in "Corpse Pose" for at least five minutes.  (See the January 24, 2009 blog.)
• Mentally---Focus all attention on bringing strength and stamina into the body with each deep inhalation as you extend through the crown of the head, and ground down through your center (called the hara) as you release into "Surfer Pose" to allow the hips to open away from center.
• Spiritually---Allow your suffering to refine your attitude about pain as you commit yourself to your loving and faithful Creator, riding out the waves of pain or discomfort in His peaceful presence, even in the midst of chaos.  While holding "Surfer Pose" breathe in healing and strength and let go of fear and frustration.  Let your faith be encouraged by the words of Peter:

"Wherefore let them that suffer according to the will of God commit the keeping of their souls to Him in well doing, as unto a faithful Creator."              ( I Peter 4:19, KJV)

"Cast all your care upon Him; for He careth for you....resist stedfast in the faith, knowing that the same afflictions are accomplished in your brethren that are in the world.  But the God of all grace, who hath called us unto His eternal glory by Christ Jesus, after that ye have suffered a while, make you perfect, stablish, strengthen, settle you."     

(I Peter 5: 7, 9-10, KJV)

"The Art of Doing Nothing"

On rare occasion, (after surgery, for example) we may be told to "do nothing---no sports, no lifting, no strenuous physical activity, etc."  What if we're told not to practice yoga?  Then what?  How do we spend our valuable time?  Can every waking second be filled with reading, television, movies, games, computer networking, light cleaning or organizing (yuk!) or worse yet, eating?  How do we deal with the boredom of physical inactivity?  How can we free ourselves from the feeling that we must always be doing something?

"No yoga" does not mean no yoking of body, mind and spirit in stillness.  Meditation is the meat of yoking with God.  It doesn't matter that there is very little, if any, movement or changing of postures (asanas).  But there is always the essence of remaining and abiding in a relationship with your best friend---the One whose presence calmed you moment-by-moment through the whole process of pre-op and post-op. When the often distracting flow from posture to posture is removed, what remains is what really matters about yoga---the God connection.  

This week try practicing yoga by doing nothing but remaining physically and mentally still in the peaceful presence of your Creator.  This practice of the sixth stage of yoga (called meditation or Dharana) is safe and is universally recommended for everyone in order to balance the busy-ness of daily life.  

• Physically---Choose a time and place to meditate where external distractions won't interrupt the stillness. The physical body can be seated in any of the traditional postures (asanas) for meditation:

1. "Adept's Pose" (Siddhasana described in the October 26, 2009 blog), 
2. "Hero Pose" (Virasana described in the May 27, 2009 blog), 
3.  "Easy Pose" (Sukhasana described in the May 4, 2010 blog), 
4. The most challenging seated posture for meditation is only for those with very open hips, called "Lotus Pose" (Padmasana  is not yet described in my blogs because I cannot sit comfortably for more than three breaths in this position.  Maybe next week.) 
5.  OR lying down in "Corpse Pose" (Savasana described in the January 24, 2009 blog) will work as long as you don't fall asleep because that's cheating (the relationship)!

• Whatever physical position you chose, it should be comfortable enough to avoid the pitfall of distracting pain.  Also, visual distractions (dust, cobwebs, etc.) can be partially eliminated by lightly closing the eyelids to practice the fifth limb of yoga called pratyahara, or withdrawal of the senses.  In the fifth stage of yoga, all five senses are brought under control as the focus turns inward to a present-minded, rhythmic control of the breath (pranayama) and its Source.   (It can be very freeing to step away briefly from the physical realm!)
• Mentally---Here lies the challenge of meditation!  When the element of physical activity is removed the mind seems to want to pick up the slack, so it's difficult to stay in each present moment without shifting to a past event or planning something in the future to satisfy desires or cravings.   As B.K.S. Iyengar states in his yoga text, Light on Yoga, "If a man's reason succumbs to the pull of his senses, he is lost....There is bondage when the mind craves, grieves or is unhappy about something.  The mind becomes pure when all desires and fears are annihilated."  And it's a constant battle of the will!
• As you practice freeing your mind from the pull of desires or fears, I've found that it helps to become an objective witness to where and upon what the mind is dwelling, but without any negative emotional responses.  If you experience the distraction of cravings or desires, simply return your thoughts over and over again to the joy of gratitude to your Creator for the gift of life that is experienced in each and every breath you draw from God.  God then becomes the object of your attention and affection as you become completely engrossed (dharana) in His goodness, mercy and compassion.  Your mind is stilled upon  the knowledge of Him.
• Spiritually---With a regular practice of meditation that uses the yogic tools of pranayama (breath control), pratyahara (withdrawal of the senses) , and dharana (complete absorption and focus) you will develop spiritual discipline!  These disciplines enhance the spiritual connection to your Creator that enables you to reject the broad path of destruction through satisfaction of the senses and embrace the narrow path to freedom from bondage through Christ Jesus' ultimate gift of love.  This is the "strait gate" that Jesus advised us to enter as recorded in the Book of Matthew:

"Enter ye in at the strait gate; for wide is the gate, and broad is the way, that leadeth to destruction, and many there be which go in thereat; Because strait is the gate, and narrow is the way, which leadeth unto life, and few there be that find it." 

 (Matthew 7: 13-14, KJV)

"Add a Twist for Zest"

Occasionally things need a boost, but the question is how much zest do we add.  A twist of citrus juice enhances the flavor of food and beverages, but too much or too little can defeat the purpose.  The principle of quantity becomes an issue in almost everything we do.  Too much seasoning can overpower other flavors as my family recently experienced when we ate my southern peach cobbler that had too much cinnamon for the subtle flavor of the white peaches.  (Experience is a great teacher, so next time I'll remember to reduce the amount of cinnamon for white peaches, or I'll use the more intensely-flavored yellow peaches.) Likewise, too much alcohol can numb the enjoyment of dinner and even sex.  The solution is always finding that perfect balance when enough is enough. 
In the same manner, twists can amplify the physical benefits of a yoga posture by adding the third dimension of lateral movement.  Last week we targeted the hips plus inner and outer thigh muscles with "Diva or Goddess Pose" and this week we'll add a twist to increase the benefits for the spine in "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana).   
Warning: The principle of "less is more" is especially important here for prenatal students who should move very slowly and gently into a modified version of this twist.

• Physically---Warm up with last week's description of "Diva or Goddess Pose variation" (See last week below for reference.) and then remain in the deep squatting position with the elbows at shoulder height and bended at 90 degrees, palms facing forward, for at least three slow and deep ujjayi breaths to open the heart and the hips.  To begin "Revolved or Twisted Goddess Pose" (Parivrtta Utkata Konasana) exhale the hands onto the inner knees, encouraging and stabilizing the knee-over-ankle alignment as the tail bone is pressing down toward the floor.   Always remember to inhale, and extend through the crown of the head before twisting---lifting, lengthening and locking the bandhas, in that order---to protect the spinal discs.  Once the pelvic floor and abdominals have been lifted, exhale and draw the lower ribs inward to bend the torso forward and extend the spine out parallel to the floor, hinging from the hips only and not the waist.  Remain here for at least three slow and deep breaths. Then exhale while straightening the left arm and dropping the left shoulder down toward the floor as the gaze is shifting far right and over the right shoulder for parsva drishti.  Then inhale while returning the torso back to center and exhale to drop the right shoulder and gaze far over the left shoulder in a twist to the left.  Continue in this breath-synchronized (vinyasa) flow for and even number of breaths (8 or 10) so that both sides of the spinal discs have been squeezed and soaked equally.
• To finish, inhale both arms in a "Upward Salute" while straightening both legs.  Then exhale into the wide-stance, forward bend called Pasarita Padottanasana described in the April 18, 2011 blog with the toes forward.  Remain here for 3-5 smooth and rhythmic breaths before lowering onto the back in "Corpse Pose" (January 24, 2009 blog) to relax for a minimum of five minutes. 
• Mentally---As always, the mind is kept present with and connected to the Holy Spirit by focusing the attention on the duration and quality of each breath.
• Spiritually---Think of the word balance as an action verb that requires constant adjustments or changes.  As we balance in this hip and thigh-opening posture with just the right amount of twist, we can bring a spiritual dimension to our practice by remembering Jesus' warning to the scribes and Pharisees about excess: 

"Woe unto you,... , for ye make clean the outside of the cup and of the platter, but within they are full of extortion and excess."                    (Matthew 23:25, KJV)

"Supposed to Be"

My two-and-a-half year-old granddaughter is in a phase where she's become a bit of a control freak.  And yet, since we love her so-o completely, we're all delighted to make her wishes our commands (within reason, of course!)  When we're role playing at least a hundred times a day  she'll say, "No, you supposed to say..."  because she wants to control the outcome. She obviously has a very clear idea in her head about the way things are supposed to be.   

Aren't we all just a little bit like that regarding our own situations?  We usually have clear expectations of the way our lives are supposed to go, the way people are supposed to treat us, how our children should turn out, the way our leaders and teachers are supposed to act, and even the way our yoga poses are supposed to look.  Yes, we're way too attached to the outcome and the way things are "supposed to be."  STB (supposed to be) doesn't exactly represent the yogic philosophy of detachment.

In an ideal world, things would be more controlled.  We would be able to obey Jesus' instructions in Matthew 5:48 to be "perfect even as [our] Father which is in heaven is perfect."   But we live in a fallen world and at some point we must learn to accept (maybe even embrace) the imperfections all around us.  This week as we practice "Diva or Goddess Pose" (Utkata Konasana) let's accept the physical imperfections in our hips---too big, too small, too tight, etc. In some sense, hopefully we're all growing and evolving toward perfection, so let the process of change begin on the physical level.

• Physically--- First warm the muscles and joints a bit with  a few rounds of "Salutations to the Son" (Refer to the April 27th, May 4th and 11th, 2009 blogs) and then practice the hip-opening "Gate Pose" (Parighasana is described in the May 19, 2009 blog.) for a minimum of five breaths on each side. Since we're not all gumby's with elastic muscles and joints, at first we'll use a padded chair without arms or a stool as a prop for 3-5 breaths to support our "Diva or Goddess Pose variation."   Begin in a wide stance with the feet firmly grounded and turned out about  45 degrees or more, depending upon how open your hips feel.  Inhale as the arms are sweeping out to the sides and upward to acknowledge your perfect Creator.  At the top of the inhalation ground down into all four corners of the feet, and then lift the pelvic floor and abdominal muscles (the bandhas) to provide core support as the tail bone presses downward and lowers onto the seat placed behind you. Allow the hands to release onto the thighs just below the hips and manually, but gently, encourage the femurs (large upper thigh bones) to spiral externally (away from center) for 5-6 slow and smooth belly breaths.  After that first inhalation, lower the chin onto the lifted and expanded chest in jalandhara bandha while gazing down toward the big toes (padhayoragrai) to align the knees over the ankles. 
• After  remaining in the supported variation of "Diva or Goddess Pose" for a few minutes you may be ready to ground firmly into the earth while lifting the arms in an "Upward Salute", drawing up the locks like a drawstring and then exhaling to push the prop back and away a few inches.  During each inhalation you're grounding down into the feet while lifting up through the crown of the head to experience a sense of lightness and ease as you support all of your body weight in this low squat with the thighs parallel to the ground.  Allow the hands to now rest lightly on the knees in jana mudra---thumb and forefinger lightly touching as the last three fingers relax in a slight curl---to represent the infinite knowledge and perfection of your Creator.  Then inhale the arms again in an upward salute to acknowledge God before lowering the elbows to bend at 90 degrees at shoulder height with the palms facing forward.  Always finish your practice with five or more minutes relaxing in the restorative "Corpse Pose" described in the January 24, 2009 blog.
• Mentally---Use each deep breath to bring healing and openness into the hips as you ground into the earth with your feet.  Become more and more aware of the energy (prana) rising up through your core to create a sense of lightness and ease as you practice mindful breath control called pranayama.
• Spiritually---Simply because we know how challenging it is to achieve perfection does not  provide us with an excuse not to grow toward perfection.  We're all "supposed to be" perfect eventually if we want to become one with our Creator.  While physically practicing "Diva Pose" for openness and perfection, with our hands relaxing in the jana mudra gesture, we can spiritually remind ourselves of God's perfection and our never-ending efforts to achieve it. Perfection is an evolutionary process, not a sudden transformation. We are not born goddesses or divas.  Sometimes we must accept the human quality of "good enough" if it's truly our best effort in the moment.  Sing "keep on keepin' on."

The apostle Paul summarized this stretch toward perfection in his second letter to the church in Corinth, encouraging them to "...Be perfect, be of good comfort, be of one mind, live in peace; and the God of  love and peace shall be with you."   (II Corinthians 13:11, KJV)