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Shy & Fearless ‘Round Midnight (give or take 12 hours) April 25, 2020

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(“Ramadan Mubarak, Blessed Ramadan!” to anyone who is observing Ramadan. I typically talk about Ramadan at the end of the season, so keep your eyes open.)

Yoga Sutra 2.17: draşțŗdŗśyayoh samyogo heyahetuh

– “The union of the seer and the seeable is the cause of pain (that may be avoidable).”

It is a little overwhelming to reach a certain point in a challenging climb, to look out and realize how far you’ve come, and then to look forward and realize you may not be ready for the last little bit that takes you to the peak. Do you go back? Do you climb on? Do you stand in one spot, paralyzed by indecision? Do you regret or celebrate? Do you fear or persevere?

These are the questions we all ask ourselves at some point in our lives – and sometimes at multiple times in our lives. These were questions I found myself asking as I prepared for Saturday’s class and realized that perhaps I had not prepared the regulars for what was about to come. These were also the questions (or some variation of the questions) a young Ella Fitzgerald asked herself as she stood on the Apollo Theater stage during one of the early Amateur Nights.

Born today (April 25th) in 1917, Fitzgerald would eventually become a bandleader known as the First Lady of Jazz, Mama of Jazz, Lady Ella, and the Queen of Jazz. She would be championed by musicians like Benny Carter and Chick Webb (who gave her one of her big shots); composers like Ira Gershwin (who once said, “I never knew how good our songs were until I heard Ella Fitzgerald sing them”); and celebrities like Marilyn Monroe and Frank Sinatra (both of whom challenged segregation laws and racial bias, in their own ways, on Ella’s behalf). She would be heralded by universities and heads of state, awarded the National Medal of Arts (by President Ronald Reagan in 1987), and presented France’s Commander of Arts and Letters award in 1990.

On November 21, 1934, however, when she stood on the stage at the Apollo, Ella Fitzgerald was just a shy, reserved, self-conscious 17-year old orphan with a reportedly disheveled appearance.  She hadn’t become a legendary scat artist, hadn’t recorded a single song (let alone over 200 albums) and hadn’t performed at Carnegie Hall once (let along 26 times). In fact, the woman who would eventually be known for her ability to mimic any horn in the orchestra wasn’t even planning to sing!

“They were the dancingest sisters around.”

– Ella Fitzgerald describing Ruth and Louise Edwards (known as the Edwards Sisters)

Yes, you read that right: Ella Fitzgerald didn’t enter the Apollo’s Amateur Night as a singer. She intended to dance. The problem was the main event concluded with the Edwards Sisters, a crowd favorite. Seeing the Edwards Sisters’ tap dancing bring the house down – and knowing the critical (and vocal) reputation of the Apollo audience – young Ella froze, and asked herself some variation of those aforementioned questions.

“Once up there, I felt the acceptance and love from my audience. I knew I wanted to sing before people the rest of my life.”

– Ella Fitzgerald on how it felt after she sang one of her mother’s favorite songs at the Apollo

It’s a weird dichotomy to think of Ella Fitzgerald as both shy and fearless; yet, that is exactly who and what she was. Out of context it sounds odd. When you know more of her story, however, it is inspiring and encouraging. After all, every one of us can make the decision to climb on, to celebrate, and to persevere. All we need is to recognize what is already inside of us, what has gotten us this far. At the same time, what has gotten us this far is also what might have us giving up and turning back. The path forward is also the path back.

 “The uninformed, not mature, think these two paths – renunciation/contemplation (sankhya yoga) and action (karma yoga) – lead to different results, but that is not true. They are essentially the same, compare them.

Right knowing or wisdom (jnana yoga) leads to right doing. Right doing (karma yoga) gives rise to right knowing. Take either path to the very end and they meet. At that place the contemplative seeker of knowledge greets the person of action, and they are both equally free from the cycle of birth and death. The person who knows this oneness of paths really knows the Truth.”

The Bhagavid Gita: A Walkthrough for Westerners (5:4 – 5:6), by Jack Hawley

 “The [state of] realization gained through the practice of Sankhya can also be gained through the practice of Yoga. An aspirant fully established in one attains the fruits of both.”

 

The Bhagavid Gita (5:6), alternate translation by Pandit Rajmani Tigunait

In that moment of questioning, young Ella’s consciousness, her awareness of herself and her awareness of what she could do, merged with all the possible outcomes and in that moment there was fear of failing on the stage and also, as a teenager already taking care of herself in the world, there was the fear of failing in life. So, there was suffering – and, in this case, (mental) suffering that could also lead to (physical) pain. In that same moment, she also recognized a way to succeed and to alleviate (or avoid) some of her suffering.

This takes us back to Schrödinger’s Cat and the Emperor Marcus Aurelius saying that “the obstacle is the way.” It also moves us forward into this week’s sutra.

If you’re interested in a little fearless play (and contemplation) to celebrate Ella Fitzgerald’s birthday, please join me today (Saturday, April 25th) at 12 Noon, for a virtual yoga practice on Zoom. Some of the new Zoom security protocols have definitely kicking in; so, please use the link from the “Class Schedules” calendar if you run into any problems. Saturday’s playlist is available on YouTube and Spotify.

Don’t forget to fearlessly Kiss My Asana!!

The Kiss My Asana livestream, all-humanity, Kick-Off gathering is also today (Saturday, April 25th) at 10 AM!! Mind Body Solutions founder Matthew Sanford will share his insights into the practice, plus there will be live conversation with MBS students and mind-body practices for all. Get a glimpse into the work, the people, and the humanity of the adaptive yoga program and help raise $50K of essential support.

Kiss My Asana is the annual yogathon that benefits Mind Body Solutions, which was founded by Matthew Sanford to help those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. Known for their adaptive yoga classes, MBS provides “traditional yoga” classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. This year’s yogathon, the 7th annual yogathon, is only a week long. Seven days, starting tomorrow (Saturday), to do yoga, share yoga, and help others.  By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga… for 7 days.

The yogathon raises resources and awareness. So, my goal this year is to tell 7 stories in 7 days and raise $600 for Mind Body Solutions. You can do yoga starting Saturday. (I am still hosting my Zoom classes on Saturday and Sunday, so consider doing all three!) You can share yoga be inviting a friend to one of my classes or by forwarding one of the blog posts. You can help others by donating or, if you are not able to donate, come to class Saturday – Wednesday (or request a class you can do on your own) and practice the story poses on Thursday and Friday so that I can make a donation on your behalf.

You can add 5 minutes of yoga (or meditation) to your day; you can learn something new about your practice; or even teach a pose to someone close to you – or even to one of your Master Teachers/Precious Jewels.

To give you some ideas about how you can spend this week, consider that in past years my KMA offerings have included donation-based classes and (sometimes) daily postings. Check out one of my previous offerings dated April 25th (or thereabouts):

30 Poses in 30 Days (scroll down to see April 25th)

A Musical Preview (scroll down to see March 25th)

A 5-Minute Practice

5 Questions Answered by Yogis

Answers to Yogis Questions

Psst…Ella’s story is my first KMA offering. So far I only have one yogi submitted story, which means I need 5 more. Please tell me your story!

### JAI JAI GURUDEV JAI JAI ###

Tell Me A Story April 24, 2020

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(“Ramadan Mubarak, Blessed Ramadan!” to anyone who is observing Ramadan. I typically talk about Ramadan at the end of the season, so keep your eyes open.)

“[B]

Tell me a story.

In this century, and moment, of mania,
Tell me a story.

Make it a story of great distances, and starlight.

The name of the story will be Time,
But you must not pronounce its name.

Tell me a story of deep delight.”

– Robert Penn Warren (born 4/24/1905)

Today, the anniversary of the birth of the winner of the 1947 Pulitzer Prize for Fiction and the winner of the 1958 and 1979 Pulitzer Prize for Poetry, is also the anniversary of the Library of Congress. Established in 1800 and opened to the public in 1897, the Library of Congress is the official research library for members of the United States Congress and is currently the second largest library in the world. It contains over 168 million items, in over 460 languages. These materials, housed in four buildings, as well as online, include millions of books and printed materials, recordings, photographs, maps, sheet music, manuscripts, “incunabula,” rare books, legal items, and other items designated as non-classified or special. The general public cannot randomly and at will check out books from the Library of Congress, however, it is the de facto library of the United States and “the library of last resort” for all US citizens.

One of the purposes of the Library of Congress is to promote literacy and preserve culture. To that end, it is a patron of the arts, houses a concert hall and collection of instruments, and has established chairs, consultancies, and honorariums. One of the most well-known of those consultancies is the position of Poet Laureate, a position Robert Penn Warren held twice.

Most commonly known as the United States Poet Laureate, the position was officially established in 1937 as the Consultant in Poetry to the Library of Congress and is now officially designated as Poet Laureate Consultant in Poetry to the Library of Congress. Technically speaking, RPW has held all the titles as he was designated “Consultant in Poetry” 1944 – 1945 and then “Poet Laureate Consultant” 1986 – 1987. He was the author of sixteen volumes of poetry, ten novels, a collection of short stories, a number of biographies, essays, and other works. He is (to my knowledge) the only person to win Pulitzer Prizes for Fiction and Poetry. In the poem quoted above, he tells a bit of his story as a Southern writer and then invites the reader to tell him a story.”

“Everybody knows a thousand stories. But only one cocklebur catches in your fur and that subject is your question. You live with that question. You may not even know what that question is. It hangs around a long time. I’ve carried a novel as long as twenty years, and some poems longer than that.”

– Robert Penn Warren in a 1981 interview

The Library of Congress contains all the cockleburs RPW managed to work out of his fur, as well as all those worked out by Anthony Trollope (b. 1815), Carl Spitteler (b. 1845), Sue Grafton (b. 1940), Eric Bogosian (b. 1953), Kelly Clarkson (b. 1982), and a number of other authors, artists, composers, and cartographers born today. It may even now, or in the future, contain your story.

This year, for Kiss My Asana, the yogathon that benefits Mind Body Solutions, I am asking you to tell me a story. It’s a natural request, not only because I tell you stories all the time, but also because our mind-bodies are like the Library of Congress – holding and preserving all of our stories.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. Known for their adaptive yoga classes, MBS provides “traditional yoga” classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. This year’s yogathon, the 7th annual yogathon, is only a week long. Seven days, starting tomorrow (Saturday), to do yoga, share yoga, and help others.  By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga… for 7 days.

Come On, Kiss My Asana!!!

The livestream, all-humanity, Kick-Off gathering is (tomorrow) Saturday, April 25th at 10 AM on YouTube (in The Hub). MBS founder Matthew Sanford will share his insights into the practice, plus there will be live conversation with MBS students and mind-body practices for all. Get a glimpse into the work, the people, and the humanity of the adaptive yoga program and help raise $50K of essential support.

The yogathon raises resources and awareness. So, my goal this year is to tell 7 stories in 7 days and raise $600 for Mind Body Solutions. You can do yoga starting Saturday. (I will still host my Zoom classes on Saturday and Sunday, so consider doing all three!) You can share yoga be inviting a friend to one of my classes or by forwarding one of the blog posts. You can help others by donating or, if you are not able to donate, come to class Saturday – Wednesday (or request a class you can do on your own) and practice the story poses on Thursday and Friday so that I can make a donation on your behalf.

You can add 5 minutes of yoga (or meditation) to your day; you can learn something new about your practice; or even teach a pose to someone close to you – or even to one of your Master Teachers/Precious Jewels.

To give you some ideas about how you can spend this week, consider that in past years my KMA offerings have included donation-based classes and (sometimes) daily postings. Check out one of my previous offerings dated April 24th (or thereabouts):

30 Poses in 30 Days (scroll down to see April 24th)

A Musical Preview (scroll down to see March 24th)

A 5-Minute Practice

5 Questions Answered by Yogis

Answers to Yogis Questions

A Poetry Practice

A Preview of the April 22nd Practice (see “Poetry Practice” link above)

 

Another way to tell a story…

 

### MWAH ###

Speaking the Language of Hope April 23, 2020

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( )

– Title of the third sigur rós album, on which all songs are “sung” by jónsi (born 4/23/1975) in Hopelandic (“Vonlenska” in Icelandic)

A lot of people, me included, find sigur rós music relaxing. I also find it visceral, something felt deep in the body. So, sometimes, when I want people to really tune in and pay attention to how they are feeling – deep in their bodies – I play sigur rós. There are albums where jónsi sings in Icelandic. On the third album, however, he sings in an imaginary language the band calls Hopelandic.

Hopelandic. How can you not love that name, or the idea of a place where the native language is hope?

“it’s of course not an actual language by definition (no vocabulary, grammar, etc.), it’s rather a form of gibberish vocals that fits to the music and acts as another instrument. jónsi likens it with what singers sometimes do when they’ve decided on the melody but haven’t written the lyrics yet.”

– from the faq section of the sigur rós website

When I play sigur rós in class, I remind people that they are hearing an imaginary language, but also point out that if you listen long enough you can not only sing along you can also feel as if you understand what is being sung – if not the words (since they aren’t, technically, words), at least the sentiment. I also explain that it is a little like listening to the mind-body.

Our minds and bodies speak in sensation, that’s how they communicate information. The only problem is, we’re not always fluent in sensation. So, just like we do when we are learning a new language, we need to experience the “vocabulary” in context and then repeat and repeat them until they are ingrained. Living our lives in our bodies is a little like being immersed in a foreign language – except for the part where we can ignore all of the sensation/information and only converse in our native tongue because, in some ways, it is easier than trying to understand this language no one spends a lot of time teaching us how to understand. The physical practice of yoga (hatha yoga, regardless of the style or tradition) is a way to start learning the language.

It’s not that hard to find a yoga class, if you consider yourself able-bodied and/or of sound mind. Even now, under the worldwide lockdown, there are lots of options. It may take a little effort to find a yoga practice that works for you, but it’s out there. What if, however, you (or someone around you) didn’t consider you able-bodied and/or of sound mind? What if you had been told that because you couldn’t move parts of your body on your own, couldn’t breathe without a machine, and/or didn’t feel sensation the way others felt it, you couldn’t practice yoga? What if your body didn’t look like the teacher’s body? What if you had experienced a loss or a traumatic event so devastating that it was hard to get out of bed? What if you were burnt out from taking care of people? What if a doctor told you that you were all but dead?

“Or do you need to get quiet enough to understand that some person – maybe close to you, maybe you – needs a beautiful place to come to, just to be, to come back to the purity of your existence.

 

And whatever’s dragged you through your life up to this point, beaten you forward to solve whatever problems, you drop all of that. And find yourself.”

 

– Robert Boustany describing that ‘Every answer is inside you.’

I started practicing yoga between professional dancers and musicians, people who used their bodies to make a living. They were also people (pardon the pun) very in-tune with their bodies. Then there was me, and on the first day, Robert Boustany explained that I already practiced yoga (philosophically speaking).

Because I knew Robert’s  background and knew some of the people who practiced with him under various conditions, it would be decades before it occurred to me that some people thought they couldn’t practice yoga. It was heartbreaking to realize that some people were being denied a really profound internal experience, a profoundly healing experience, because of a misconception about what yoga is and what it is not. It was heartbreaking to realize that there were yoga teachers all of the world who only knew how to teach a single, sometimes stereotypical, person – especially since there are so many people in the world who are not stereotypical.

“As I write this book, I am a yoga teacher, and I still get around in a wheelchair. I teach bodies that can stand when I cannot, that can feel things where I do not. This is possible because I have explored a different kind of connection between mind and body. Although I still cannot move my legs – and have no goal to do so – I do feel a heightened level of presence throughout my entire consciousness, including my paralyzed body

 

It is a connection that we all share. Most of us, however, have not needed to bring it fully to consciousness. I believe this shared connection has profound implications not just for the shape and quality of our consciousness, but for the aging process, for the experience of trauma, for our approach to disability and rehabilitation, and even for our survival on this planet.”

 

– from the Introduction to Waking: A Memoir of Trauma and Transcendence by Matthew Sanford

Matthew Sanford is one of those people who is not stereotypical. He founded Mind Body Solutions to help those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. Known for their adaptive yoga classes, MBS provides “traditional yoga” classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. This year’s yogathon, the 7th annual yogathon, is only a week long. Seven days, starting Saturday, to do yoga, share yoga, and help others.  By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga… for 7 days.

Pucker Up & Kiss My Asana!!!

The livestream, all-humanity, Kick-Off gathering is (this) Saturday, April 25th at 10 AM on YouTube (in The Hub). MBS founder Matthew Sanford will share his insights into the practice, plus there will be live conversation with MBS students and mind-body practices for all. Get a glimpse into the work, the people, and the humanity of the adaptive yoga program and help raise $50K of essential support.

The yogathon raises resources and awareness. So, my goal this year is to tell 7 stories in 7 days and raise $600 for Mind Body Solutions. You can do yoga starting Saturday. (I will still host my Zoom classes on Saturday and Sunday, so consider doing all three!) You can share yoga be inviting a friend to one of my classes or by forwarding one of the blog posts. You can help others by donating or, if you are not able to donate, come to class Saturday – Wednesday (or request a class you can do on your own) and practice the story poses on Thursday and Friday so that I can make a donation on your behalf.

You can add 5 minutes of yoga (or meditation) to your day; you can learn something new about your practice; or even teach a pose to someone close to you – or even to one of your Master Teachers/Precious Jewels.

To give you some ideas about how you can spend this week, consider that in past years my KMA offerings have included donation-based classes and (sometimes) daily postings. Check out one of my previous offerings dated April 23rd (or thereabouts):

30 Poses in 30 Days (scroll down to see April 23rd)

A Musical Preview (scroll down to see March 23rd)

A 5-Minute Practice

5 Questions Answered by Yogis

Answers to Yogis Questions

A Poetry Practice

A Preview of the April 22nd Practice (use “A Poetry Practice” link above)

 

### ( ) ###

 

Have You Noticed The Change? April 21, 2020

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“In your meditation today,

May your body be still and comfortable;

May your head, neck, and trunk be aligned;

May your breath be smooth, slow, serene, and with no pauses;

May the flow of thoughts in your mind not disturb you;

May your meditation today bring you peace, happiness, and bliss.”

– Intention for meditation, set by Swami Jnaneshvara

 

There’s a lot going on right now, inside and outside; a lot to notice. So, perhaps you’ve noticed something is different, but haven’t mentioned it. Perhaps you have noticed the things that are the same, and appreciated them. Yet, even as we’ve spent the last few days very deliberately and very intentionally noticing things, perhaps you haven’t noticed one of the things that has changed.

In all fairness, there are a number of reasons why you might not have even encountered the specific change of which I speak. The biggest reason you might not have noticed the change is that you might not be using the playlist and/or you might not be listening to the before/after class music.

Over the years, music has become part of the ritual of the practice. A friend once remarked that she came into one of the studios at the Y and didn’t see me, but she heard a Garth Brooks song playing over the stereo and knew I was somewhere in the building. Some people have told me that don’t really like the outdoor classes (because there is no music) and others have said they prefer no music. Some people have said they never even notice the music, and then there are the times where it is just a little too loud.

Still, many people have remarked that the chanting at the end of the playlist really sets the tone and gets them in the right mindset. And that, ultimately, is why the music is there before and after the class. It helps to bring us into the space and into the moment; it helps us transition from the profane to the sacred and then back to the mundane – but this time taking a piece of the sacred with us.

“May all of us together be protected;

may all of us together be nourished;

may we work together with great energy;

my our study together be brilliant and effective;

may we not hate or dispute with one another;

may there be peace within us, peace all around us, peace to and from everything and everyone we encounter.”

– “Teaching Santipat,” chanted by Richard Freeman (when we are in the studio)

 

“Lokah Samastah Sukhino Bhavantu – May All-Beings, Everywhere, Be Happy & Be Free”

– Metta (Loving-kindness) mantra often chanted at the end of the practice

That said, sometimes I change the chanting at the end of the playlist. Don’t get me wrong; we still start with the practice with the English translation of the “Teaching Santipat” (a.k.a. “the group intention”), but there are times when I want to set the tone in a slightly different way before I ever say a word. So, I’ll change the ending that leads to the beginning. More often than not it’s just a simple change, like replacing the Santipat for the “Gayatri Mantra” on the days when we are focusing on the light. Other times, there’s a bit of a story, like a prologue, that I want to subtly and subliminally convey. And, usually, people notice the change (because it’s pretty obvious) – but not this time.

I’ve collected a pretty massive amount of music over the years – not professional DJ massive – but I have a lot of music and I am always buying more. As I mentioned this past Saturday, however, sometimes music on my playlist is not available on Spotify and/or YouTube. No one knows, unless I mention it, when I make a little switch – especially since I try to stick with the same composer and, obviously, maintain the same motif, tempo, and timing. And I only mention it now, because I want you to notice something is different.

“In the conscious, unconscious, and subconscious mind,
I bow to the lotus feet of our great teacher,

 

Who uncovers our true self and awakens happiness
Like a Shaman in the Jungle he brings total complete well-being.
He can even heal the most awful poison of conditioning and illusion.

 

The upper body of human shape, carrying
a mussel horn (original tone), a discus (infinity) and a sword (power of differentiation)
having 1000 bright heads,
I bow to Patanjali.”

 

– Ashtanga mantra, used to open Ashtanga practices all over the world

In searching for alternative pieces over this last month, I have discovered new songs from two of my favorite contemporary composers, Bear McCreary and Alexandra Stréliski, and also discovered the lyrics to a song, “Merci Bon Dieu,” that I had only ever used as an instrumental piece. In the case of the latter, it turns out the lyrics reinforced the reason I had so often slotted the instrumental piece into certain playlists and, in the case of the former, well…let’s just say I’m going to be buying more music when this is all said and done.

But that’s all lagniappe, just a little something extra that tells you a bit about my process. The real focus today, is what I’m offering and that’s the chant at the end of the YouTube and Spotify playlists. It is not, however, the “Teaching Santipat” recorded by Richard Freeman, which I normally I use in the practice and which I still recite at the beginning. As far as I’ve ever been able to tell, the version I use in the studio is only available on a CD set I purchased years ago when I wanted to add more chanting to my practice. Instead, what appears in the online playlists is a bit of kirtan recorded by Krishna Das.

“Mere Gurudev,” can be translated as “My Ultimate Teacher” or, literally, “My Teacher-God.” I have heard the chant was originally written by an unnamed Indian woman, who (as you will see by the words) intended it as an offering and a tribute to her teacher, Maharaji, Neem Karoli Baba.

Maharaji was a lifelong practitioner of bhakti yoga (“union through devotion” or “union through love”), which includes the practice of kirtan (mantras chanted with music). He was the teacher of Ram Das, Bhagavan Das, Lama Surya Das, Jai Uttal, Trevor Hall, and Krishna Das, as well as a host of entertainers and business moguls. Maharaji was reportedly so touched by the woman’s offering that he immediately asked for someone to write it down and for everyone to learn it. The Krishna Das version (which may exclude one of the original verses) translates as follows:

“My Gurudev, I offer these flowers of my faith at your feet
Whatever I have, you have given to me, and I dedicate it all to you.

 

I have no love, nor do I know you.*
I don’t even have the strength to worship you,
But this mind of mine, this body of mine,
my every atom is dedicated to you.

 

You are the only one in my heart and my thoughts.
You are the one who I call out to.
Now Make me your instrument…all I am I offer to you.”

 

– “Mere Gurudev” recorded in Sanskrit by Krishna Das

*earlier translation = “I have no love for you, nor any desire for you”

I was taught, and I believe, that our ultimate (and best) teacher is inside of us. That may mean different things to different people, but I don’t believe it makes it any less true. Part of what is true about that, is that I carry (as we all do) the lessons of all of our teachers – regardless of what they taught us. I was also taught, and also believe, that each and every one of us is simultaneously student and teacher to those around us. Meaning you all are as much my teachers as I am yours. Rather than using an online version of the “Teaching Santipat” that didn’t really resonate with me, I decided to add this bit of kirtan to the end of each playlist as a reminder, during this unsettling time, that what I offer is a gift to my teachers.

Thank you, for accepting these gifts.

“Namaste.”

– salutation / benediction meaning “I bow Thou”

If you are interested and available, please join me class today (Tuesday, April 21st) at 12 Noon or at 7:15 PM on Zoom. Some of the new Zoom security protocols are definitely kicking in; so, please use the link from the “Class Schedules” calendar if you run into any problems. Tuesday’s playlist is the same as Sunday’s playlist (dated 04192020) and is available on YouTube and Spotify.

You may notice that the playlist is longer than normal – that’s because it is actually two (2) different playlists. If you are using the music, you get to choose your musical experience.

My apologies to anyone who was expecting the “In Memoriam (Musicians)” practice I have previously led on April 21st (in 2017, for instance). If you go to The Roots YouTube channel, you will find thatQuestLove has stocked the Wrecka Stow and made up for my omission, 5x over.

It’s Almost Time to Kiss My Asana (cause the yogathon starts Saturday, April 25th!

As I mentioned in earlier posts, part of my offering to support Mind Body Solutions this year will be to tell seven special stories, your stories! Check out Friday’s post and then you can either email me or comment below.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. This year’s yogathon is only a week long. Seven days, at the end of the month, to do yoga, share yoga, and help others.  By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga… for 7 days

Teacher, teacher, tell me your Kiss My Asana story!

You don’t need to wait until the end of the month, however, to consider how you might participate. Start thinking now about how you can add 5 minutes of yoga (or meditation) to your day, how you can learn something new about your practice, or even how you would teach a pose to someone close to you – or even to one of your Master Teachers/Precious Jewels.

To give you some ideas, consider that in past years my KMA offerings have included donation-based classes and (sometimes) daily postings. Check out one of my previous offerings dated April 21st (or thereabouts):

30 Poses in 30 Days (scroll down to see April 21st)

A Musical Preview (scroll down to see March 21st)

A 5-Minute Practice

5 Questions Answered by Yogis

Answers to Yogis Questions

A Poetry Practice

A Preview of the April 21st Practice (see “A Poetry Practice” link above or the Sunday and Monday posts from this week for an actual preview)

 

### JAI JAI GURUDEV JAI JAI ###

 

It’s a Kiss My Asana “Throwback Thursday” April 2, 2020

Posted by ajoyfulpractice in 7-Day Challenge, Bhakti, Books, Changing Perspectives, Dharma, Donate, Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Loss, Meditation, Minneapolis, Minnesota, Music, One Hoop, Pain, Poetry, Suffering, Traditional Chinese Medicine, Tragedy, Twin Cities, Wisdom.
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“The rest of the dojo’s floor is covered with a hard white mat. No shoes, let alone wheels, traverse this ground. This is a place where bodies tumble and twist and fall. A martial art is practiced here, and its imprint is tangible felt.

But now there is another problem. ‘Can you get down on the mat?’ Jo asks.

I pause with uncertainty. I didn’t expect to be separated from my wheelchair so quickly. ‘I can get down, but who knows about up.’

She nods and smiles. ‘Obviously, there is plenty of help around.’”

– from Waking by Matthew Sanford

 

Consider what your yoga practice means to you at this moment. Consider how you would experience, how you would cope, with all the changes we are experiencing, if you didn’t have a practice. Now consider what if would be like if part of your practice relied on the facilitation of other people. Many people who experienced trauma, loss, and disability – long before our current shared experience of trauma, loss, and disability – may be experiencing an interruption in their regular practice not only because brick and mortar studios are closed, but also because their practice includes being touched by other people.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals.

Kiss My Asana is an annual yogathon, to raise awareness and resources for Mind Body Solutions and their adaptive yoga program. This year’s yogathon is only a week long. Seven days, at the end of the month, to do yoga, share yoga, and help others.  By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga… for 7 days.

We can do this, right?

You don’t need to wait until the end of the month, however, to consider how you might participate. Start thinking now about how you can add 5 minutes of yoga (or meditation) to your day, how you can learn something new about your practice, or even how you would teach a pose to someone close to you – or even to one of your Master Teachers/Precious Jewels.

To give you some ideas, consider that in past years my KMA offerings have included donation-based classes and (sometimes) daily postings. Since it’s “Throwback Thursday,” check out one of my previous offerings dated April 2nd (or thereabouts):

My next virtual practice is on Saturday. Use the same Meeting ID as last week’s class or, if you were unable to attend last week, check out the “Class Schedules” tab. You’ll find access details in the calendar description for Saturday, April 4th. I’ll post the playlists by Saturday morning.

Also, if you are interested in YIN Yoga, plan to join me and a special guest on Wednesday (April 8th) for a special webinar/mini-practice at 3 PM. Details to be announced.

### PUCKER UP, PEOPLE! ###

 

BEING & DOING – 2018 Kiss My Asana Offering #20 April 24, 2018

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Art, Books, Changing Perspectives, Confessions, Donate, Faith, Gratitude, Healing Stories, Karma Yoga, Life, Love, Men, Minneapolis, Minnesota, Music, One Hoop, Peace, Philosophy, Poetry, Suffering, Surya Namaskar, Twin Cities, Vairagya, Volunteer, Wisdom, Women, Writing, Yoga.
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“When you take a walk at night, lighted rooms are irresistible. You see a child setting the table, a vase of wildflowers, a stack of books on a chair. Through the open window you hear – is that Nina Simone singing “The Twelfth of Never,” one of your favorites? You imagine what is cooking on the stove. All these images form a quick glimpse of how those mysterious others behind the glass live their lives. Poems give you the lives of others and then circle in on your own inner world.”

– from the “Invitation” (pages xii – xiii) in Discovery of Poetry by Frances Mayes

 

“don’t sing benna in Sunday school; you mustn’t speak to wharf-rat boys, not even to give directions; don’t eat fruits on the street—flies will follow you; but I don’t sing benna on Sundays at all and never in Sunday school;

– from Girl by Jamaica Kincaid

According to an old adage, if you don’t tell your story, nobody else will. However, another bit of wisdom points out that if you don’t tell your story, somebody else will. Both are true – and both can create a dangerous situation because no two people have the same experience. So, who tells the story is important, as well as how it is told. What we remember about the story is also important.

When I was studying English Lit in college, one of the books on our required reading list was A Discovery of Poetry: A Field Guide to Reading and Writing Poems by Frances Mayes. This was long before she published Under the Tuscan Sun and long before the movie of the same name. But, Mayes’s power as a writer was evident (and I appreciated the poetry book so much that I still own it). This survey course on poetry introduced me to Jamaica Kincaid and a poem I have fondly remembered over the years.

Even though it’s not a poem I’ve gone back to read again and again over the years, I remember Kincaid’s poem Girl as being fun, visually stimulating, and rhythmic. I remember being struck by the romantic notion of a White woman compiling a collection of significant poems and including a poem about a Black girl written by a Black woman from Antigua. I remember it being unlike anything else we were reading at the time. I remember it contained a word (“benna”) that we had to look up, because it was outside of our cultural experience – and I loved that.

I also loved that we had to study the poem, think about the poem, and talk about the poem. I loved the meter of the poem and that it sounded (when read out loud) like people in my family, my tribe, and my community of birth. And, while I remember all that love, it turns out I didn’t really remember the poem. Part of the reason I didn’t really remember the poem is because, in hindsight, I realize I didn’t really understand the poem.

Kincaid’s poem Girl includes a litany of advice from a mother to her daughter, and a handful of responses from the daughter. The conversation is one I now realize a lot of girls have growing up, but it wasn’t a big part of my growing up experience. Adults rarely had conversations with me about what I needed to do to grow up to be a wife and mother. Additionally, the closest I ever came to the conversation in the poem was when my paternal grandmother “caught” me dancing in front of a male relative when I was 7 or 8. I was too young to really understand her caution (or her fear) and, since the situation didn’t occur again – and didn’t result in any physical trauma – I went on about my business. Sex and sexuality, in my childhood experience, were adult matters. They were something, I was taught, that I would experience when I grew up and got married. They weren’t so taboo that they were enticing, shameful, or traumatic. They were just part of life – if/when you were an adult. And, rather than living in an environment where people expected me to be the “bad girl” (whatever that means to you at this moment), I grew up always being treated as the “good girl” (whatever that means to you at this moment).

Keep all that in mind, when you read the poem.

Now, if you are an adult (especially if you are a woman) – and/or if you have experienced certain trauma in your life – there’s a word in the poem that might stick out to you. It’s a word that is repeated throughout the poem. It’s one of those nasty four letter words intended to bring shame. Some would say it’s a word significant to the meaning of the poem. I understood the word when I read it – meaning, I knew the word’s meaning; however, the word had very little significance to me. On a visceral level, it was just a word… a word that had no place in my memory of the poem.

Writing a poem can be a lot like creating a yoga sequence; just like, reading a poem can be a lot like moving through a practice. Who tells the story is as important as how the story is told. Who reads the story is as important as who tells it and how it is told.

When you move through your practice, remember that every part of your body-mind-spirit has a part in the story and therefore has a certain perspective. Every part of your body-mind-spirit tells the story in its own way, using its own form of sensation/information. Consider each unique perspective.

Girl by Jamaica Kincaid

(Practice Time ~35 – 40 minutes)

When you standing on your hands and knees, giving thanks for the support, start to consider how the beginning of the practice feels to your joints. Bring your big toes to touch and spread your knee as wide as feels comfortable. Play with the position of the knees and then sink the hips to the heels and lower the forehead and nose to the mat. This is Child’s Pose (Balasana). Notice the sensation of being supported – how the body rests between or on the legs, how the breath deepens. Make sure your knees are comfortable. You can always place a cushion under the knees, under the hips, or under the chest. Make sure your shoulders and elbows are comfortable. Bring awareness to your hands and feet. Now, reach the hands and feet further away from each other (without changing the overall position of the body).

Start to engage your locks (bandhas) on the exhale: spread the toes and press the feet down (in this case tops of the feet down) for the Foot Lock (Pada Bandha); squeeze the perineum muscles together, lifting the pelvic floor for the Root Lock (Mula Bandha) – which engages your lower abdominal cavity; belly button up and back for abdominal core lock (Uddiyana Bandha) – which engages your upper abdominal cavity; draw the chin towards the throat and chest, lengthening the neck, for the Throat Lock (Jalandhara Bandha). Notice your awareness of your body when the locks (bandhas) are engaged versus when they are released.

Once you’ve engaged your mind-body-spirit, move into Table Top: stack shoulders over elbows, elbows over wrists, hips over knees. Press down to lift up – as if you are going to spring off the mat, activating the arms, the legs, and the lower three (3) locks. Notice the length of the spine, and how you support it. Notice the air shifting around you. As you inhale, lift your heart and hips up for Cow Pose and, on an exhale, round your spine like a Halloween Cat. “Un-Cow” is another option – especially if you work hunched over a computer all day or have a lot of curve in your upper back. For the “Un-Cat,” inhale to Cow (as described above) and then sink the hips to the heels (keeping the feet apart). Move through the sequence precisely matching the movement to the breath. Move from your core so that the gaze is the last thing to come up and the last thing to turn down.

Once your mind, body, and spirit are synchronized, curl your toes under and lift your hips up in the air as you exhale. This is Downward Facing Dog (Adho Mukha Svanasana). Check your engagement of the pose. Make sure all your fingers are spread wide, with the majority of the weight/pressure in your hands moving into the thumb and first finger. (So that, there is less weight/pressure applied to your outer wrists.) When you relax your head and shoulders, make sure your big toes are parallel to each other and at least a foot apart. Big toes can be behind the thumbs or behind the middle fingers. Hips are high, heels are low (reaching, but not necessarily touching the mat); and neck is long. With the arms straight (but not hyper-extended) rotate the elbows towards the nose. Even if you have to bend your knees, find Cow Pose in this position (so that you have a straight line from your middle fingers all the way up to your hips and then a second straight line from your hips to the back of your knees). Eyes are on your nose, your belly button, or the space between your toes. Engage your locks (bandhas) as you are able. Engage the air between your arms, between your legs, and in the space beneath your body. Notice your joints and how the angle of your body changes the sensations of your joints.

Notice the feeling of your entire back body (including legs and feet). Push through your hands and feet to stretch the full body in this position. Spread your legs a little wider (finding similar alignment as described above) and notice how the energy changes. Again, adjust the legs bring them closer and notice where you feel the pressure of the body. Notice, also, where and how you are working the hardest to keep the spine aligned. Separating the legs wider again, adjust the alignment of the spine. Notice where and how the body works in order to maintain length in the spine. Bring the big toes back behind the thumbs or the middle fingers. Align the spine with new awareness.

NOTE: you can skip the arm balancing, by sitting down with legs stretched out in front of you for Staff Pose (Dandasana). In Staff Pose, position the arms over the head as if you are in Downward Facing Dog. Other options include “Dolphin Dog” (forearms on the mat, with elbows right under the shoulders, and hands clasped.) or you can do the pose on the wall. Either way, strongly engage your legs and your core. Notice the feeling of your entire back body (including legs and feet).

Stretch back (meaning, push your spine towards your thighs) and on an exhale walk your hands to your feet or bring your hands and feet together. Once hands are in line with the toes and heels are flat to the mat, inhale to a Half Lift/Flat Back or Extended Forward Bend. (This pose may be called Ardha Uttanasana or Urdhva Uttanasana.) Place your hands on your thighs and use the hands on the thighs to press the shoulders into the metaphorical back pockets. Remember, you want to engage in a similar fashion to Cow Pose, Staff Pose, and Downward Facing Dog. In fact, inhale and find a little bit of Cow Pose (even if you have to bend your knees). Now, press the heels down and – as much as you are able without losing the extension of the spine – engage the quadriceps to extend through the knees and press the thigh bones into the wall behind you. Engage your locks (bandhas) as you are able. Again, notice the sensations in your entire back body (including legs and feet).

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent. Otherwise, if it is not contraindicated, bend the knees and flex from the hips to prep Forward Bend (Uttanasana). Keeping the upper back extended, place the hands on the floor or a block and begin to extend through the legs while pressing the thigh bones into the backs of your legs. Do not force the extension. Use the exhales to settle the heart on the thighs (as much as you are able without losing the extension of the spine.) If your legs are completely straight, make sure the knee caps are lifted and that you are not hyper-extending the knees. Also double check to ensure that if the knees are straight the hips are over the knees, not behind the ankles. Remember to engage your locks (bandhas). Notice the length of the spine. Again, notice the sensations in your entire back body (including legs and feet). If you have lost some of the sensation/information in the back of the legs, return to the Half Lift/Flat Back. Let something roll off your back – and appreciate the process of releasing what no longer serves you.

Inhale to Half Lift / Flat Back and use the exhale to engage your core. With hands on the hips, maintain the length of the spine and press up to standing. Relax your arms by your sides. Balance the weight between all four corners of both feet. Feel free to move side-to-side or back and forth on the feet until you feel you are centered. Spread the toes, press big toes and little toes down, as well as both sides of the heels. (This establishes “all four corners of both feet.”) Engage the quadriceps in order to lift the knee caps and firm up the thighs. Sit bones point down so that the pelvic bones lift up. Engage your locks (bandhas). As you press down in order to lift the sternum up, use the core abdominal muscles to draw the lower rib cage down. Relax the shoulders and gaze straight ahead. This is Equal Standing / Mountain Pose (Samasthiti/Tadasana).

Change as little as possible when you stretch the arms out like the letter T. Once your arms are wide, root down through your feet and extend out of the center of your chest. Make sure shoulders, lower rib cage, and sits bones are reaching down. Notice the air above and below your arms. Embrace yourself on an exhale, inhale stretch the arms wide and then embrace yourself again (alternating the arms with each exhale).

Now, turn the palms up and inhale your arms overhead. (Many traditions refer to this as Arms Reaching Overhead (Urdhva Hastasana), but I tend to call this Tadasana). Make sure the lower rib cage drops down as the sternum lifts up and notice how that helps you engage your core. After several breaths, lower the arms to your sides on an exhale.

While maintaining the previously established alignment and awareness of breath, use the whole inhale to lift the arms overhead and the whole exhale to press the hands together through heart center. On the exhale of the third centering breath, walk to the front of the mat with hands through heart center.

Equal Standing is like a soldier in the “Ready” position. Appreciate the fact that you are prepared for the next sequence. Moving through half of a Sun Salutation (Surya Namaskar), inhale arms over head into Arms Reaching Overhead; exhale and stretch the arms out wide as you dive between the hands into a Forward Bend; inhale to a Half Lift / Flat Back; exhale back to Forward Bend. Keeping the knees bent and the core engaged, inhale to reverse swan dive and then exhale hands back to your sides. Repeat the sequence until you feel your movement and breath are seamlessly fluid.

After the final exhale into Forward Bend, inhale into a Half Lift/ Flat Back and then step your left leg way back into a Low Lunge. Now is the time to really appreciate this moment and this pose. Make sure the feet are in two separate lanes. Inhale and extend the spine as if you are in Cow Pose of Half Lift / Flat Back. Press the right hip towards the left heel, so that the hips and sacrum are as neutral as possible. As you inhale, isometrically engage the adductors by squeezing the thighs towards each other for external stability and then engage the locks (bandhas) for internal stability. Appreciate the effect of the effort: Allow the weight to come out of the hands. Make sure your back thigh is firmly engaged and lifting away from the floor (unless, you are modifying for stability). Appreciate that you are building strength and preparing your lower body for what’s to come.

Inhale to lengthen the spine and then exhale the back knee to the mat. Give yourself cushion under the back knee, as needed. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh for a variation of Crescent Lunge (Anjaneyasana). This pose is sometimes referred to as “Anointed Warrior,” indicating the warrior is blessed, prepared, and ready. Consider how it feels to be chosen.

Use an exhale to slide the hips over the back knee and then place the back of the right hand on your sacrum (the flat part of your bum/hips) and place your left hand on the front of your pelvic bones. Your hands are now bracketing your hips. Slide the back hand down in order to direct the sit bones down. You may feel the front hand lifting as the pelvic bones lift. Notice the length of your spine, especially your low back. You may also feel engagement in your left hip and thigh. Stay here or bend the front knee deeper into the lunge – remembering to maintain the space in your low back. Hands can come to your front thigh or reach the hands over head. Again, engage your locks (bandhas). Focus on the stability of the feet, legs, and hips. Focus, also, on the extension of the front of the back hip and thigh. This is the beginning of a backbend

When you are ready to move on, place the hands on the mat and step back to Child’s Pose. From Child’s Pose, you may inhale to Cow Pose or, first time through, slide your body forward so that the legs stretch out behind you. Press the tops of the feet down, push the hands into the floor beneath your shoulders and inhale into Cobra Pose (Bhujangasana). Elbows should be bent behind the back like grasshopper legs (unless you are working on a baby cobra.) Thighs are strongly engaged and pushing into the floor. Hips stay on the ground. Keep the shoulders down the back and either isometrically engage the arms – by pushing the hands down and engaging the arms as if you’re going to pull your body forward – or let your hands hover (breathing into the space between your hands and the mat). Notice how your support your heart with your feet. After a few breaths, consider extending your Cobra by pressing the hands and feet down and lifting the body up until the arms straighten. Once the arms are straight, become aware of the isometric engagement of resisting the mat. Shoulders and hips are still pressing down. Notice the difference between how the front of your lift hip and thigh feel versus the right hip and thigh.

On an exhale, curl your toes under and press back to Downward Facing Dog. Repeat the sequence of standing poses (starting with the first Forward Bend after Downward Facing Dog, substituting left for right). After the Child’s Pose, you may inhale to Cow Pose, Cobra Pose, or, second time through, glide your body up and forward so that the legs stretch out behind you with the arms straight and the hips lifted away from the mat. Press the tops of the feet down, push the hands into the floor beneath your shoulders and inhale into Upward Facing Dog (Urdhva Mukha Svanasana). Thighs are strongly engaged and lifting up towards the ceiling. Kneecaps lift up towards the hips – again, so that the thighs are firm. Again, compare the feeling at the front of the hips and thighs. Again, notice how the engagement of the feet supports your heart. Notice the isometric engagement of your hands and arms.

After the second side of standing poses and backbends, move into Downward Facing Dog. While in Downward Facing Dog, point the right toes behind you so that the tops of the toes are on the mat. Lift the leg just enough to flex the ankle so that the toes point down instead of backwards. Now, balancing the weight with both arms and the left leg) making sure you do not dump on the left side) start to mindfully lift the right heel up – as if you are drawing a line up the space behind you. Keep the outer thighs rotated in towards the space beneath the body so that the right knee and toes point down. Pause when you notice the right hip rotating the knee and the toes out to the right; then adjust to find that internal rotation and make sure weight is still balanced in all 3 standing limbs. (Note: If the left elbow starts to bend or the right hand wants to lift up, you are probably dumping the weight on the left.) Continue to lift the heel, pausing as needed, until you can no longer balance the weight and/or control the alignment of the hip. Once you reach your edge, push the hands and left foot into the earth to create more space. Then push through the hips and both heels so that you create more space between the right hip and heel and more space between the left hip and heel. After a few breaths in Three-Legged Dog, consider exhaling into Tinkling Dog by bending the right knee and externally rotating the right hip. Still, keep the weight balanced. Play, explore, investigate how gravity pulls on the lifted leg and then extend the knee and rotate the hip down to return to Three-Legged Dog.

If you move into Staff Pose, the leg lifts up in front of you and your awareness is focused on keeping the hips grounded and the back straight. Cues for lifting the leg in “Dolphin Dog” or when on the wall are basically the same as in the original cues above.

Exhale and step the right foot in between your hands for Low Lunge. If the foot needs help reaching the space between the hands, lower the back knee so that you can use your hand to scoop the leg forward. (NOTE: Never go back with the hands, as this will cause you to crawl off the mat as you move through the practice.) Take a deep breath in to extend the spine and then use the exhale to heel-toe the right foot towards the right. At the same time you are creating space for the hips, lower the back heel down to the mat (even if that means you have to step the back foot up). Remember, the hips will go where the toes point them; so, place your feet in the position that allows the hips to be parallel to the short/front edge of your mat. One your feet are flat on the floor, inhale your arms and heart up for Warrior I (Virabhadrasana I). Let your hands melt down if you are manually adjusting your hips. As you inhale, isometrically squeeze the thighs towards each other. As you exhale, use the front foot and leg to push the front hip back. Use the back foot and leg to push the back hip forward. Press down to inhale arms and heart up. Make sure the sits bones are pointed down. You can even repeat the earlier hip adjustment from Crescent Lunge/Anointed Warrior. Engage your locks (bandhas). Notice how it feels to be a Warrior chosen and ready to answer the call to action.

After several breaths, exhale hands to the mat and adjust the feet so that the right foot is more centered and the left foot is parallel to the short edge of the mat. You may need to heel-toe the left foot further away (front to back) from the right foot, but once your right heel lines up perpendicular to your left arch, inhale blossom or cartwheel your arms and heart up for Warrior II (Virabhdrasana II). Arms will end up in the letter “T” position, with the hips and heart open to the long edge of the mat. Bend the right knee as close to 90 degrees as you are able to get it, but keep the weight balanced between both feet, both legs, and both hips. You may feel a tendency to put all the weight and effort into the front foot and leg; but find the place where you feel balance. Make sure your sits bones are pointed down between the ankles. Engage your locks (bandhas). Notice how this Warrior balances the perspectives of the past (the left arm and leg), the present (the heart), and the future (the right arm and leg).

After a few breaths, step back to Downward Facing Dog or step forward into a Forward Fold. From Downward Facing Dog, firmly push your hands and feet into the ground, glide your body forward until the shoulders are over the wrists and the arms are perpendicular to the ground. Lengthen your neck so that your cervical spine continues the line of the rest of your spine and your head is lifted, eyes forward. This is the beginning of Plank Pose. You can always bring your knees down for extra support, but keep the thighs firm. If you are skipping the arm balances, repeat Half Lift / Flat Back or Extended Forward Bend with arms reaching forward and wrists flexed so that palms face away from the body. This can also be done seated in Staff Pose.

Lengthen the spine so that it is parallel to the mat and you have similar engagement to Half Lift/Flat Back or Extended Forward Bend. Spread your fingers and toes, push into your thumb and first finger. Resist the earth and use that resistance to push the shoulders into your metaphorical back pockets. Rotate your elbows towards your belly button and broaden across the collar bones. Find Equal Standing/Mountain pose in this position. Resist the urge to lift your hips away from the mat or let them flop down. Engage your locks (bandhas). After several breaths, exhale to Child’s Pose, inhale to the backbend of your choice, and exhale to Downward Facing Dog and repeat the sequence on the left side, starting with the Three-Legged Dog.

After the second set of Warriors I+II and Dog poses, inhale to Plank Pose or Cow Pose, lower all the way to the floor on the exhale, and then rollover. Take a full body stretch; reach through your fingers and toes. On an exhale bend your knees so that your feet are flat on the floor. Consider the story of being fully supported. As you exhale, hug your right knee into your chest. Move the right ankle and/or knee as needed. Find stillness and then inhale to extend the right leg up towards the ceiling, with the ankle flexed so that the toes point down. Give the right leg support, first by pressing the left foot down and then by interlacing the hands behind the thigh or shin. Focus on pressing the heels away from each other as you inhale (right heel up, left heel down). This is the beginning of Supine Big Toe Pose I (Supta Padangustansana I). Consider how each foot and each leg has a different perspective as you stretch (don’t pull) the right leg towards the crown of the head. If you can maintain the extension of the right leg – without bending the right knee or losing the engagement of the left heel – feel free to extend the left leg out on the ground. After about a minute, let the right leg float down to the floor. Place the left leg next to the right and notice how each side of the body feels. As you inhale, take a full body stretch and repeat the Supine Big Toe Pose I sequence.

After the second side of Supine Big Toe Pose I, rollover to your belly. Point the toes behind you and, with hands by your hips, reach the fingertips in the same direction as the toes. As you inhale, lift your gaze, lift your heart, and lift your arms. As you exhale, lift your legs. This is a variation of Locust Pose (Salabhasana). If there is pain or discomfort in the low back, bring the feet back to the ground and actively press them down to support the heart lifting up. Consider stretching the arms out wide.

After several breaths in Locust, exhale to release the pose. Inhale to Table Top and then exhale to Downward Facing Dog. Use an inhale to lift your gaze and hips (by standing on your tip toes if you are in Downward Facing Dog). Exhale to bend your knees deeply and quietly step or “float” your feet to the outside of your hands. Turn your toes out to a 45 degree angle so that toes are down and out and heels are down and in for a squat. Knees bend deeply so that you are in a Yogi Pray Squat (hips close to the ground – or even on a block) or you can stay up high for Horse/Goddess Pose. Notice that the upper body and lower body have similar construction. Spread your fingers and press the hands together. Do the same with the toes. Push the hands together and the feet down to create more space between the elbows and the wrists, as well as with the hips and the knees. Elbows and knees are pressed back. Drop the sits bones down toward the Earth, and simultaneously lift the pubic bone and heart. This could be the beginning of several other poses: Empty your mind of those poses and focus on the current inhale and the current exhale.

Staff Pose (Dandasana). As gracefully as possible, sit down sitting down with legs stretched out in front of you. This pose is not disposable. Consider the length of your spine and how you use your locks (bandhas) to maintain it. Eyes are on your nose.

Keep the left leg extended and bend the right knee in order to set up the Sage Twist. Remember to keep the left heel and the right foot flat on the floor. You can place the right foot next to the inside or the outside of the left leg, as long as the knees are comfortable and the right foot is flat on the floor.

On an inhale, lift your right arm up and, as you watch it, reach the right arm back to the floor behind your hips. As you settle into the twist, adjust your left arm to provide additional support wherever you need it. You can always sit on a block and/or place a block under your hand if you’re hips and low back are really tight. If you don’t have a block, substitute a book.

Watch how you engage your base, your core, and your breath in order to lengthen your spine. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. Notice how the air moves within you and all around you. Pay particular attention to how you isometrically engage the feet and legs, pressing down and squeezing into your center.

After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

After the third or fifth exhale on the left, inhale to center and give the lifted knee a squeeze. Bend both knees, placing the feet flat on the floor. (NOTE: If you’d rather not balance on your sits bones, lie down on your back and follow the cues.) Reach the arms forward with elbows next to the knees. Press down as if you are going to jump forward – and notice that gravity keeps you grounded, but allows more engagement. Spread your toes, squeeze your perineum muscles together, belly button is up and back, press your shoulders down, and draw the chin towards the neck. Look up and press down to lift the ribs up on the inhale. As you exhale, lean back until the feet are off the ground and you are balancing on your tail bone. Bring legs up parallel to the ground. Check in with your locks (bandhas) – maybe even lifting the corners of your mouth up towards your ears for a smiling bandha. Begin to extend the legs by engaging the quadriceps and pushing through the heels. Keep your nose up and your eyes on your nose. This is Boat Pose (Navasana). Find your edge, making sure your core works harder than your jaw or your arms, and offer yourself some compassion by bending your knees as needed.

Now, lower down onto your back (with gratitude) for Corpse Pose (Savasana). Find a place where your body and mind can be still. Breathe into the space between your soles, your heart, and your soul. Follow the breath into your heart and follow the breath out of your heart. Listen to the poem in your heart, the song in your soul.

This opportunity to explore a poem is part of my offering for the 2018 Kiss My Asana yogathon. It is freely given. I encourage you to set aside at least 5 minutes a day during April, to practice with the poem as inspiration. You can practice in a class or on your own, but since the Kiss My Asana yogathon raises resources as well as awareness, I invite you to join me at the donation-based class on April 28th.

I also challenge you to set aside a certain amount every day that you practice with a poem in mind. It doesn’t matter if you set aside one dollar per practice or $25 – set aside that amount each time you practice and donate it by April 30th.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga. Or, as this year’s tag line states….

### do yoga. share yoga. help others. ###

(more…)

REMEMBERING, COMPASSION – 2018 Kiss My Asana Offering #19 April 21, 2018

Posted by ajoyfulpractice in 31-Day Challenge, Books, Buddhism, Changing Perspectives, Depression, Donate, Faith, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Life, Loss, Love, Men, Music, One Hoop, Pain, Peace, Philosophy, Poetry, Suffering, Super Heroes, Surya Namaskar, Twin Cities, Uncategorized, Vairagya, Volunteer, Wisdom, Women, Writing, Yoga.
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“Life of meaning 

Life of hope 

Life of significance

is mine to cope.”

– from an untitled poem by Rachel Joy Scott

 “They shall grow not old, as we that are left grow old: 

Age shall not weary them, nor the years contemn. 

At the going down of the sun and in the morning 

We will remember them.”

– from For The Fallen by Laurence Binyon

Even though I’m running behind and posting this super late on April 20th, what is true of today was true of yesterday: We lost somebody, somebody we should never forget.

We could go back as far as April 19, 1506 (to the Lisbon Massacre) or April 20, 1916 (to the Ludlow Massacre) and 1945 (to the Neuengamme / Bullenhuser murders) – or as recently as April 19, 1993 (to the Branch Davidian siege in Waco, TX) and 1995 (the Oklahoma City bombing) or April 20, 1999 (to the Columbine High School massacre): Either way, we lost somebody…somebody who should not be forgotten.

Obviously, and unfortunately, I’m leaving some people out.

I’m leaving out the 47 sailors killed when a gun turret exploded on the USS Iowa on April 19, 1989. I’m leaving out David Beverly who was killed in a shooting at Johnson Space Center on April 20, 2007. I’m leaving out people killed on April 20th in an explosion (2010, Deepwater Horizon accident), a plane crash (2012 in Pakistan), an earthquake (2013 in China’s Sichuan province), and a bombing of a UN convoy (in Garowe in Samolia). That’s over Four hundred, forty-six people I was going to leave out, but didn’t…and yet, I’m leaving somebody out, somebody we need to remember.

Poems are a way to tell a story, to send a message, to inspire, to remember. They can be historically accurate – or not. They can rhyme – or not. They can be laugh-out-loud funny or satirical – or not. The can be somber and serious – or not. They can be visual and/or repetitive – or not. What is a poem if it can be all of these things?

According to one definition from the Oxford Dictionaries, a poem is “both speech and song that is nearly always rhythmical, usually metaphorical.” Another definition, also from Oxford Dictionaries, says that it is “something that arouses strong emotions because of its beauty.” Meaning that maybe somebody, and their life, can be a poem.

Rachel Scott, age 17, loved poetry. She was also the first person shot in the Columbine High School. Neither of those facts are the most interesting part of her too short life. It is likely that had she lived there would be a whole litany of things that made her life interesting; however, given the facts, one of the most interesting things about Rachel is how she lived…and how she is remembered.

Rachel was buried in a casket covered with the words of the people who knew her. Mixed in with the typical condolences were messages of love and gratitude. Rachel was a firm believer in compassion and unity, and what struck her parents after her death was how many people gave thanks for the brief amount of time they knew Rachel. In an effort to continue her legacy of positivity and inclusivity, Rachel’s father and step-mother started Rachel’s Challenge, a non-religious, non-political, non-profit organization dedicated to reducing violence, bullying, and teen suicide.

“I am sure that my codes of life may be very different from yours, but how do you know that trust, compassion, and beauty will not make this world a better place to be in and this life a better one to live? My codes may seem like a fantasy that can never be reached, but test them for yourself, and see the kind of effect they have in the lives of people around you. You just may start a chain reaction.”

– from the essay “My Ethics; My Codes of Life” by Rachel Joy Scott

Practicing yoga, physically as well as philosophically, creates plenty of opportunity to offer yourself self-compassion, but it also taps into a wellspring of compassion you can offer to others. Remember every time you bend over backwards for someone, you are opening your heart for them. The chain reaction starts with you!

An untitled poem by Rachel Joy Scott & For the Fallen by Laurence Binyon

(Practice Time ~35 – 40 minutes)

Standing on your hands and knees, give thanks for the support and start to consider how you can engage on the inside to lessen the stress on the outside. Bring your big toes to touch and spread your knee as wide as feels comfortable. Play with the position of the knees and then sink the hips to the heels and lower the forehead and nose to the mat. This is Child’s Pose (Balasana). Notice the sensation of being supported – how the body rests between or on the legs, how the breath deepens. Make sure your knees are comfortable. You can always place a cushion under the knees, under the hips, or under the chest. Be grounded in order to create more space. Bring awareness to your hands and feet. Now, reach the hands and feet further away from each other (without changing the overall position of the body).

Start to engage your locks (bandhas) on the exhale: spread the toes and press the feet down (in this case tops of the feet down) for the Foot Lock (Pada Bandha); squeeze the perineum muscles together, lifting the pelvic floor for the Root Lock (Mula Bandha) – which engages your lower abdominal cavity; belly button up and back for abdominal core lock (Uddiyana Bandha) – which engages your upper abdominal cavity; draw the chin towards the throat and chest, lengthening the neck, for the Throat Lock (Jalandhara Bandha). Notice your awareness of your body when the locks (bandhas) are engaged versus when they are released.

Once you’ve engaged your mind-body-spirit, move into Table Top: stack shoulders over elbows, elbows over wrists, hips over knees. Press down to lift up – as if you are going to spring off the mat, activating the arms, the legs, and the lower three (3) locks. Notice the length of the spine, and how you support it. Notice the air shifting around you. As you inhale, lift your heart and hips up for Cow Pose and, on an exhale, round your spine like a Halloween Cat. “Un-Cow” is another option – especially if you work hunched over a computer all day or have a lot of curve in your upper back. For the “Un-Cat,” inhale to Cow (as described above) and then sink the hips to the heels (keeping the feet apart). Move through the sequence precisely matching the movement to the breath. Move from your core so that the gaze is the last thing to come up and the last thing to turn down.

Once your mind, body, and spirit are synchronized, curl your toes under and lift your hips up in the air as you exhale. This is Downward Facing Dog (Adho Mukha Svanasana). Check your engagement of the pose. Make sure all your fingers are spread wide, with the majority of the weight/pressure in your hands moving into the thumb and first finger. (So that, there is less weight/pressure applied to your outer wrists.) When you relax your head and shoulders, make sure your big toes are parallel to each other and at least a foot apart. Big toes can be behind the thumbs or behind the middle fingers. Hips are high, heels are low (reaching, but not necessarily touching the mat); and neck is long. With the arms straight (but not hyper-extended) rotate the elbows towards the nose. Even if you have to bend your knees, find Cow Pose in this position (so that you have a straight line from your middle fingers all the way up to your hips and then a second straight line from your hips to the back of your knees). Eyes are on your nose, your belly button, or the space between your toes. Engage your locks (bandhas) as you are able. Engage the air between your arms, between your legs, and in the space beneath your body. Find something to appreciate about your mind-body at this moment and as you explore the moment.

Notice the feeling of your entire back body (including legs and feet). Push through your hands and feet to stretch the full body in this position. Spread your legs a little wider (finding similar alignment as described above) and notice how the energy changes. Again, adjust the legs bring them closer and notice where you feel the pressure of the body. Notice, also, where and how you are working the hardest to keep the spine aligned. Separating the legs wider again, adjust the alignment of the spine. Notice where and how the body works in order to maintain length in the spine. Bring the big toes back behind the thumbs or the middle fingers. Align the spine with new awareness.

NOTE: you can skip the arm balancing, by sitting down with legs stretched out in front of you for Staff Pose (Dandasana). In Staff Pose, position the arms over the head as if you are in Downward Facing Dog. Other options include “Dolphin Dog” (forearms on the mat, with elbows right under the shoulders, and hands clasped.) or you can do the pose on the wall. Either way, strongly engage your legs and your core. Notice the feeling of your entire back body (including legs and feet).

Stretch back (meaning, push your spine towards your thighs) and on an exhale walk your hands to your feet or bring your hands and feet together. Once hands are in line with the toes and heels are flat to the mat, inhale to a Half Lift/Flat Back or Extended Forward Bend. (This pose may be called Ardha Uttanasana or Urdhva Uttanasana.) Place your hands on your thighs and use the hands on the thighs to press the shoulders into the metaphorical back pockets. Remember, you want to engage in a similar fashion to Cow Pose, Staff Pose, and Downward Facing Dog. In fact, inhale and find a little bit of Cow Pose (even if you have to bend your knees). Now, press the heels down and – as much as you are able without losing the extension of the spine – engage the quadriceps to extend through the knees and press the thigh bones into the wall behind you. Engage your locks (bandhas) as you are able. Again, notice the sensations in your entire back body (including legs and feet).

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent. Otherwise, if it is not contraindicated, bend the knees and flex from the hips to prep Forward Bend (Uttanasana). Keeping the upper back extended, place the hands on the floor or a block and begin to extend through the legs while pressing the thigh bones into the backs of your legs. Do not force the extension. Use the exhales to settle the heart on the thighs (as much as you are able without losing the extension of the spine.) If your legs are completely straight, make sure the knee caps are lifted and that you are not hyper-extending the knees. Also double check to ensure that if the knees are straight the hips are over the knees, not behind the ankles. Remember to engage your locks (bandhas). Notice the length of the spine. Again, notice the sensations in your entire back body (including legs and feet). If you have lost some of the sensation/information in the back of the legs, return to the Half Lift/Flat Back. Let something roll off your back – and appreciate the process of releasing what no longer serves you.

Inhale to Half Lift / Flat Back and use the exhale to engage your core. With hands on the hips, maintain the length of the spine and press up to standing. Relax your arms by your sides. Balance the weight between all four corners of both feet. Feel free to move side-to-side or back and forth on the feet until you feel you are centered. Spread the toes, press big toes and little toes down, as well as both sides of the heels. (This establishes “all four corners of both feet.”) Engage the quadriceps in order to lift the knee caps and firm up the thighs. Sit bones point down so that the pelvic bones lift up. Engage your locks (bandhas). As you press down in order to lift the sternum up, use the core abdominal muscles to draw the lower rib cage down. Relax the shoulders and gaze straight ahead. This is Equal Standing / Mountain Pose (Samasthiti/Tadasana).

Changing as little as possible, stretch the arms out like the letter T. Once your arms are wide, root down through your feet and extend out of the center of your chest. Make sure shoulders, lower rib cage, and sits bones are reaching down. Notice the air above and below your arms. Embrace yourself on an exhale, inhale stretch the arms wide and then embrace yourself again (alternating the arms with each exhale).

Now, turn the palms up and inhale your arms overhead. (Many traditions refer to this as Arms Reaching Overhead (Urdhva Hastasana), but I tend to call this Tadasana). Make sure the lower rib cage drops down as the sternum lifts up and notice how that helps you engage your core. After several breaths, lower the arms to your sides on an exhale.

While maintaining the previously established alignment and awareness of breath, use the whole inhale to lift the arms overhead and the whole exhale to press the hands together through heart center. On the exhale of the third centering breath, walk to the front of the mat with hands through heart center.

Equal Standing is like a soldier in the “Ready” position. Appreciate the fact that you are prepared for the next sequence. Moving through half of a Sun Salutation (Surya Namaskar), inhale arms over head into Arms Reaching Overhead; exhale and stretch the arms out wide as you dive between the hands into a Forward Bend; inhale to a Half Lift / Flat Back; exhale back to Forward Bend. Keeping the knees bent and the core engaged, inhale to reverse swan dive and then exhale hands back to your sides. Repeat the sequence until you feel your movement and breath are seamlessly fluid.

After the final exhale into Forward Bend, inhale into a Half Lift/ Flat Back and then step your left leg way back into a Low Lunge. Now is the time to really appreciate this moment and this pose. Make sure the feet are in two separate lanes. Inhale and extend the spine as if you are in Cow Pose of Half Lift / Flat Back. Press the right hip towards the left heel, so that the hips and sacrum are as neutral as possible. As you inhale, isometrically engage the adductors by squeezing the thighs towards each other for external stability and then engage the locks (bandhas) for internal stability. Appreciate the effect of the effort: Allow the weight to come out of the hands. Make sure your back thigh is firmly engaged and lifting away from the floor (unless, you are modifying for stability). Appreciate that you are building strength and preparing your lower body for what’s to come.

Inhale to lengthen the spine and then exhale the back knee to the mat. Give yourself cushion under the back knee, as needed. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh for a variation of Crescent Lunge (Anjaneyasana). This pose is sometimes referred to as “Anointed Warrior,” indicating the warrior is blessed, prepared, and ready. Consider how it feels to be anointed by love.

Use an exhale to slide the hips over the back knee and then place the back of the right hand on your sacrum (the flat part of your bum/hips) and place your left hand on the front of your pelvic bones. Your hands are now bracketing your hips. Slide the back hand down in order to direct the sit bones down. You may feel the front hand lifting as the pelvic bones lift. Notice the length of your spine, especially your low back. You may also feel engagement in your left hip and thigh. Stay here or bend the front knee deeper into the lunge – remembering to maintain the space in your low back. Hands can come to your front thigh or reach the hands over head. Again, engage your locks (bandhas). Focus on the stability of the feet, legs, and hips. Focus, also, on the extension of the front of the back hip and thigh. This is the beginning of a backbend

When you are ready to move on, place the hands on the mat and step back to Child’s Pose. From Child’s Pose, you may inhale to Cow Pose or, first time through, slide your body forward so that the legs stretch out behind you. Press the tops of the feet down, push the hands into the floor beneath your shoulders and inhale into Cobra Pose (Bhujangasana). Elbows should be bent behind the back like grasshopper legs (unless you are working on a baby cobra.) Thighs are strongly engaged and pushing into the floor. Hips stay on the ground. Keep the shoulders down the back and either isometrically engage the arms – by pushing the hands down and engaging the arms as if you’re going to pull your body forward – or let your hands hover (breathing into the space between your hands and the mat). Notice how your support your heart with your feet. After a few breaths, consider extending your Cobra by pressing the hands and feet down and lifting the body up until the arms straighten. Once the arms are straight, become aware of the isometric engagement of resisting the mat. Shoulders and hips are still pressing down. Notice the difference between how the front of your lift hip and thigh feel versus the right hip and thigh.

On an exhale, curl your toes under and press back to Downward Facing Dog. Repeat the sequence of standing poses (starting with the first Forward Bend after Downward Facing Dog, substituting left for right). After the Child’s Pose, you may inhale to Cow Pose, Cobra Pose, or, second time through, glide your body up and forward so that the legs stretch out behind you with the arms straight and the hips lifted away from the mat. Press the tops of the feet down, push the hands into the floor beneath your shoulders and inhale into Upward Facing Dog (Urdhva Mukha Svanasana). Thighs are strongly engaged and lifting up towards the ceiling. Kneecaps lift up towards the hips – again, so that the thighs are firm. Again, compare the feeling at the front of the hips and thighs. Again, notice how the engagement of the feet supports your heart. Notice the isometric engagement of your hands and arms.

After the second side of standing poses and backbends, move into Downward Facing Dog. While in Downward Facing Dog, point the right toes behind you so that the tops of the toes are on the mat. Lift the leg just enough to flex the ankle so that the toes point down instead of backwards. Now, balancing the weight with both arms and the left leg) making sure you do not dump on the left side) start to mindfully lift the right heel up – as if you are drawing a line up the space behind you. Keep the outer thighs rotated in towards the space beneath the body so that the right knee and toes point down. Pause when you notice the right hip rotating the knee and the toes out to the right; then adjust to find that internal rotation and make sure weight is still balanced in all 3 standing limbs. (Note: If the left elbow starts to bend or the right hand wants to lift up, you are probably dumping the weight on the left.) Continue to lift the heel, pausing as needed, until you can no longer balance the weight and/or control the alignment of the hip. Once you reach your edge, push the hands and left foot into the earth to create more space. Then push through the hips and both heels so that you create more space between the right hip and heel and more space between the left hip and heel. After a few breaths in Three-Legged Dog, consider exhaling into Tinkling Dog by bending the right knee and externally rotating the right hip. Still, keep the weight balanced. Play, explore, investigate how gravity pulls on the lifted leg and then extend the knee and rotate the hip down to return to Three-Legged Dog.

If you move into Staff Pose, the leg lifts up in front of you and your awareness is focused on keeping the hips grounded and the back straight. Cues for lifting the leg in “Dolphin Dog” or when on the wall are basically the same as in the original cues above.

Exhale and step the right foot in between your hands for Low Lunge. If the foot needs help reaching the space between the hands, lower the back knee so that you can use your hand to scoop the leg forward. (NOTE: Never go back with the hands, as this will cause you to crawl off the mat as you move through the practice.) Take a deep breath in to extend the spine and then use the exhale to heel-toe the right foot towards the right. At the same time you are creating space for the hips, lower the back heel down to the mat (even if that means you have to step the back foot up). Remember, the hips will go where the toes point them; so, place your feet in the position that allows the hips to be parallel to the short/front edge of your mat. One your feet are flat on the floor, inhale your arms and heart up for Warrior I (Virabhadrasana I). Let your hands melt down if you are manually adjusting your hips. As you inhale, isometrically squeeze the thighs towards each other. As you exhale, use the front foot and leg to push the front hip back. Use the back foot and leg to push the back hip forward. Press down to inhale arms and heart up. Make sure the sits bones are pointed down. You can even repeat the earlier hip adjustment from Crescent Lunge/Anointed Warrior. Engage your locks (bandhas). Notice how it feels to be a Warrior ready to answer the call to action.

After several breaths, exhale hands to the mat and adjust the feet so that the right foot is more centered and the left foot is parallel to the short edge of the mat. You may need to heel-toe the left foot further away (front to back) from the right foot, but once your right heel lines up perpendicular to your left arch, inhale blossom or cartwheel your arms and heart up for Warrior II (Virabhdrasana II). Arms will end up in the letter “T” position, with the hips and heart open to the long edge of the mat. Bend the right knee as close to 90 degrees as you are able to get it, but keep the weight balanced between both feet, both legs, and both hips. You may feel a tendency to put all the weight and effort into the front foot and leg; but find the place where you feel balance. Make sure your sits bones are pointed down between the ankles. Engage your locks (bandhas). Notice how it feels to be a Warrior balanced between the past (the left arm and leg), the present (the heart), and the future (the right arm and leg).

After a few breaths, step back to Downward Facing Dog or step forward into a Forward Fold. From Downward Facing Dog, firmly push your hands and feet into the ground, glide your body forward until the shoulders are over the wrists and the arms are perpendicular to the ground. Lengthen your neck so that your cervical spine continues the line of the rest of your spine and your head is lifted, eyes forward. This is the beginning of Plank Pose. You can always bring your knees down for extra support, but keep the thighs firm. If you are skipping the arm balances, repeat Half Lift / Flat Back or Extended Forward Bend with arms reaching forward and wrists flexed so that palms face away from the body. This can also be done seated in Staff Pose.

Lengthen the spine so that it is parallel to the mat and you have similar engagement to Half Lift/Flat Back or Extended Forward Bend. Spread your fingers and toes, push into your thumb and first finger. Resist the earth and use that resistance to push the shoulders into your metaphorical back pockets. Rotate your elbows towards your belly button and broaden across the collar bones. Find Equal Standing/Mountain pose in this position. Resist the urge to lift your hips away from the mat or let them flop down. Engage your locks (bandhas). After several breaths, exhale to Child’s Pose, inhale to the backbend of your choice, and exhale to Downward Facing Dog and repeat the sequence on the left side, starting with the Three-Legged Dog.

After the second set of Warriors I+II and Dog poses, inhale to Plank Pose or Cow Pose and lower all the way to the floor on the exhale. Point the toes behind you and, with hands by your hips, reach the fingertips in the same direction as the toes. As you inhale, lift your gaze, lift your heart, and lift your arms. As you exhale, lift your legs. This is a variation of Locust Pose (Salabhasana). If there is pain or discomfort in the low back, bring the feet back to the ground and actively press them down to support the heart lifting up. Consider stretching the arms out wide.

After several breaths in Locust, exhale to release the pose. Inhale to Table Top and then exhale to Downward Facing Dog. Use an inhale to lift your gaze and hips (by standing on your tip toes if you are in Downward Facing Dog). Exhale to bend your knees deeply and quietly step or “float” your feet to the outside of your hands. Turn your toes out to a 45 degree angle so that toes are down and out and heels are down and in for a squat. Knees bend deeply so that you are in a Yogi Pray Squat (hips close to the ground – or even on a block) or you can stay up high for Horse/Goddess Pose. Notice that the upper body and lower body have similar construction. Spread your fingers and press the hands together. Do the same with the toes. Push the hands together and the feet down to create more space between the elbows and the wrists, as well as with the hips and the knees. Elbows and knees are pressed back. Drop the sits bones down toward the Earth, and simultaneously lift the pubic bone and heart. This could be the beginning of several other poses: Empty your mind of those poses and focus on the current inhale and the current exhale.

Staff Pose (Dandasana). As gracefully as possible, sit down sitting down with legs stretched out in front of you. This pose is not disposable. Consider the length of your spine and how you use your locks (bandhas) to maintain it. Eyes are on your nose.

Keep the left leg extended and bend the right knee in order to set up the Sage Twist. Remember to keep the left heel and the right foot flat on the floor. You can place the right foot next to the inside or the outside of the left leg, as long as the knees are comfortable and the right foot is flat on the floor.

On an inhale, lift your right arm up and, as you watch it, reach the right arm back to the floor behind your hips. As you settle into the twist, adjust your left arm to provide additional support wherever you need it. You can always sit on a block and/or place a block under your hand if you’re hips and low back are really tight. If you don’t have a block, substitute a book.

Watch how you engage your base, your core, and your breath in order to lengthen your spine. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. Notice how the air moves within you and all around you. Pay particular attention to how you isometrically engage the feet and legs, pressing down and squeezing into your center.

After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

After the third or fifth exhale on the left, inhale to center and give the lifted knee a squeeze. Bend both knees, placing the feet flat on the floor. (NOTE: If you’d rather not balance on your sits bones, lie down on your back and follow the cues.) Reach the arms forward with elbows next to the knees. Press down as if you are going to jump forward – and notice that gravity keeps you grounded, but allows more engagement. Spread your toes, squeeze your perineum muscles together, belly button is up and back, press your shoulders down, and draw the chin towards the neck. Look up and press down to lift the ribs up on the inhale. As you exhale, lean back until the feet are off the ground and you are balancing on your tail bone. Bring legs up parallel to the ground. Check in with your locks (bandhas) – maybe even lifting the corners of your mouth up towards your ears for a smiling bandha. Begin to extend the legs by engaging the quadriceps and pushing through the heels. Keep your nose up and your eyes on your nose. This is Boat Pose (Navasana). Find your edge, making sure your core works harder than your jaw or your arms, and offer yourself some compassion by bending your knees as needed.

Now, lower down onto your back (with gratitude) for Corpse Pose (Savasana). Find a place where your body and mind can be still. Breathe into the space between your soles, your heart, and your soul. Follow the breath into your heart and follow the breath out of your heart.

This opportunity to explore a poem is part of my offering for the 2018 Kiss My Asana yogathon. It is freely give it. I encourage you to set aside at least 5 minutes a day during April, to practice with the poem as inspiration. You can practice in a class or on your own, but since the Kiss My Asana yogathon raises resources as well as awareness, I invite you to join me at the donation-based class on April 28th.

I also challenge you to set aside a certain amount every day that you practice with a poem in mind. It doesn’t matter if you set aside one dollar per practice or $25 – set aside that amount each time you practice and donate it by April 30th.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga. Or, as this year’s tag line states, “do yoga. share yoga. help others.”

Click here for more information about Rachel’s Challenge.

 

If you or someone you know is struggling emotionally, please call 1-800-273-TALK.

 

### do yoga. share yoga. help others. ###

CAPTAINING BODY AND SOUL – 2018 Kiss My Asana Offering #17 April 18, 2018

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Baseball, Basketball, Books, Buddhism, Changing Perspectives, Confessions, Depression, Dharma, Donate, Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Life, Loss, Love, Meditation, Men, Minneapolis, Minnesota, Movies, One Hoop, Pain, Peace, Philosophy, Poetry, pro, Religion, Science, Suffering, Super Heroes, Surya Namaskar, Texas, Tragedy, Twin Cities, Vairagya, Volunteer, Wisdom, Women, Writing, Yin Yoga, Yoga.
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“In the fell clutch of circumstance

      I have not winced nor cried aloud.

Under the bludgeonings of chance

      My head is bloody, but unbowed.”

– from Invictus by William Ernest Henley

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly;”

– from “Man In the Arena”  by the then former U. S. President Theodore Roosevelt, Jr.

The psychiatrist M. Scott Peck started his most famous book (The Road Less Traveled: A New Psychology of Love, Traditional Values and Spiritual Growth) with the words “Life is difficult.” He then outlined the attributes of a fulfilled human being. Bottom line: Life requires a lot of work, discipline, non-attachment, love (as an action). In some ways, Peck highlighted the same values President Theodore Roosevelt emphasized in his “The Strenuous Life” and “Citizenship in a Republic” speeches. These same qualities are valuable on the mat, as well.

Yoga, the philosophy as well as the physical practice, can be hard. Our bodies and minds fall into the rut and the groove of our habits, building strength and flexibility that may also contribute to stiffness and weakness. Our bodies want to bend where they are already flexible and resist where we are strong. If, however, we continually and habitually engage our bodies in this way we develop imbalances which ultimately breakdown the body. Yoga is one way to transcend unconscious behavior patterns, because it brings active awareness to our personal tendencies. But, that awareness doesn’t magically appear when one steps on the mat. It’s not petrichor (the smell of rain on dry soil). One must work for that awareness.

“I wish to preach, not the doctrine of ignoble ease, but the doctrine of the strenuous life, the life of toil and effort, of labor and strife; to preach that highest form of success which comes, not to the man who desires mere easy peace, but to the man who does not shrink from danger, from hardship, or from bitter toil, and who out of these wins the splendid ultimate triumph.”

– from “The Strenuous Life”  by U. S. President Theodore Roosevelt, Jr.

People who only like to do the things they are already good at doing tend not to appreciate their first yoga experience – unless they get really lucky. That said, people who only like to do the things they are already good at often benefit the most from yoga, because right off the bat they are being challenged.

Yoga has no shortages of challenges. Obviously, there are challenging poses and sequences in some styles and traditions. However, no one style or tradition has a monopoly on challenges. Yin Yoga and restorative traditions are also challenging, because one of the most challenging parts of yoga (especially for beginners) is staying present on the mat and in the body. Equally challenging, in this day and age, is being still and being quiet.

We live in an over-stimulated world that often values quantity over quality, and being right over everything.  Being right looks different in different situations; but, ultimately, it compels people to look at others, on and off the mat, to find the epitome of everything. The problem – and thus the challenge – is that nobody else has your body, nobody else has your mind, and therefore nobody else has your practice.

Yes, absolutely, there are alignment principles, movement, and action related to every pose and every sequence – and this is valuable information a teacher passes to a student. But that’s only the beginning of the practice. Ultimately, the practice is what happens when the student starts to process, synthesize, and activate the information in their own body and mind.

Another big challenge is applying elements of the philosophy – which at first glance seem to have nothing to do with the mind-body. One of the reasons my early teachers said, “How you do yoga is how you do life,” is that each of us comes to the practice with instinctual and conditioned behavior. Whether we think about it or not, each of us also steps on the mat with a moral compass, which we use to guide us in the way to treat things, the way we treat other beings, and the way we treat ourselves. Starting with the beginning of the philosophy means we mindfully gut check out thoughts, our words, and our deeds on the mat. If we get in the habit of being mindful about our actions (karma) on the mat, we are conditioning ourselves to behave in a similar fashion when we are off the mat. Truly, it doesn’t matter which compass you use. It could be the 10 Commandments (which hold significance in all three Abrahamic religions) or the Buddhist precepts, just as easily as it could be yoga’s yamas (external restraints or universal commandments) and the niyamas (internal observations).

“It matters not how strait the gate,

      How charged with punishments the scroll,

I am the master of my fate,

      I am the captain of my soul.”

 – from Invictus by William Ernest Henley

One of my favorite parts of practicing yoga is the opportunity to engage the story behind the poses. This can be a literal and energetic engagement, focusing on the inspiration behind the poses or it can be a symbolic engagement, focusing on attributes that come to mind based on the name of the pose.

Virabhadrasana is most often translated into English as “warrior pose.” This is fitting given the story that Shiva, in a fit of anger, tears out a lock of his hair and creates a great warrior. But, the word “virabhdra” literally means “hero friend.” So, when you move into a Hero Friend Seat, it is interesting to consider the qualities of a hero friend and those of a warrior, as well as the times when we recognize warriors as friends and the times when we do not.

Some people may feel a little odd or uncomfortable with the idea of embodying the qualities of a mythological or historical character. This way of practicing may feel too much like moving through the Stations of the Cross or observing Passover – and, in fact, these are similar ways of engaging the mind-body-spirit. These are also ways of practicing that move beyond the physical; which makes people uncomfortable. But, the practice is always more than physical. At the very least, it is physical and mental – at the very most it boundlessly extends into every aspect of our beings.

William Ernest Henley and President Theodore Roosevelt were both soldiers who, at different times in their lives, had to deal with physically debilitating dis-ease. Their words continue to inspire others, because they speak the truth about the human spirit. “Invictus” is Latin for “unconquered.” To paraphrase Prince Henry, it is knowing that, if you have the will, anything is possible. If nothing else, focus on that quality of yourself.

 

Invictus – by William Ernest Henley

(Practice Time ~30 – 35 minutes)

Standing on your hands and knees notice how the strength and power of your body at this moment. Focus on what you can do. Bring your big toes to touch and spread your knee as wide as feels comfortable. Play with the knees and then sink the hips to the heels and lower the forehead and nose to the mat. This is Child’s Pose (Balasana). Notice how you are supported – how the body rests between or on the legs. Make sure your knees are comfortable. You can always place a cushion under the knees, under the hips, or under the chest. Be grounded in order to create more space. Bring awareness to your hands and feet. No, reach the hands and feet further away from each other (without changing the overall position of the body).

Start to engage your locks (bandhas) on the exhale: spread the toes and press the feet down (in this case tops of the feet down) for the Foot Lock (Pada Bandha); squeeze the perineum muscles together, lifting the pelvic floor for the Root Lock (Mula Bandha) – which engages your lower abdominal cavity; belly button up and back for abdominal core lock (Uddiyana Bandha) – which engages your upper abdominal cavity; draw the chin towards the throat and chest, lengthening the neck, for the Throat Lock (Jalandhara Bandha). Notice your awareness of your body when the locks (bandhas) are engaged versus when they are released. You are engaging what is solid and true within you, what is solid and true all around you.

Once you’ve engaged your mind-body-spirit, move into Table Top: stack shoulders over elbows, elbows over wrists, hips over knees. Press down to lift up – as if you are going to spring off the mat, activating the arms, the legs, and the lower three (3) locks. Notice the length of the spine, and how you support it. Notice the air shifting around you. As you inhale, lift your heart and hips up for Cow Pose and, on an exhale, round your spine like a Halloween Cat. “Un-Cow” is another option – especially if you work hunched over a computer all day or have a lot of curve in your upper back. For the “Un-Cat,” inhale to Cow (as described above) and then sink the hips to the heels (keeping the feet apart). Move through the sequence precisely matching the movement to the breath. Move from your core so that the gaze is the last thing to come up and the last thing to turn down. Make this is your favorite part of the practice and you are savoring it.

Once your mind, body, and spirit are synchronized, curl your toes under and lift your hips up in the air as you exhale. This is Downward Facing Dog (Adho Mukha Svanasana). Check your engagement of the pose. Make sure all your fingers are spread wide, with the majority of the weight/pressure in your hands moving into the thumb and first finger. (So that, there is less weight/pressure applied to your outer wrists.) When you relax your head and shoulders, make sure your big toes are parallel to each other and at least a foot apart. Big toes can be behind the thumbs or behind the middle fingers. Hips are high, heels are low (reaching, but not necessarily touching the mat); and neck is long. With the arms straight (but not hyper-extended) rotate the elbows towards the nose. Even if you have to bend your knees, find Cow Pose in this position (so that you have a straight line from your middle fingers all the way up to your hips and then a second straight line from your hips to the back of your knees). Eyes are on your nose, your belly button, or the space between your toes. Engage your locks (bandhas) as you are able. Engage the air between your arms, between your legs, and in the space beneath your body. Find something to appreciate about your mind-body at this moment and as you explore the moment.

Notice the feeling of your entire back body (including legs and feet). Push through your hands and feet to stretch the full body in this position. Spread your legs a little wider (finding similar alignment as described above) and notice how the energy changes. Again, adjust the legs bring them closer and notice where you feel the pressure of the body. Notice, also, where and how you are working the hardest to keep the spine aligned. Separating the legs wider again, adjust the alignment of the spine. Notice where and how the body works in order to maintain length in the spine. Bring the big toes back behind the thumbs or the middle fingers. Align the spine with new awareness.

NOTE: you can skip the arm balancing, by sitting down with legs stretched out in front of you for Staff Pose (Dandasana). In Staff Pose, position the arms over the head as if you are in Downward Facing Dog. Other options include “Dolphin Dog” (forearms on the mat, with elbows right under the shoulders, and hands clasped.) or you can do the pose on the wall. Either way, strongly engage your legs and your core. Notice the feeling of your entire back body (including legs and feet).

Stretch back (meaning, push your spine towards your thighs) and on an exhale walk your hands to your feet or bring your hands and feet together. Once hands are in line with the toes and heels are flat to the mat, inhale to a Half Lift/Flat Back or Extended Forward Bend. (This pose may be called Ardha Uttanasana or Urdhva Uttanasana.) Place your hands on your thighs and use the hands on the thighs to press the shoulders into the metaphorical back pockets. Remember, you want to engage in a similar fashion to Cow Pose, Staff Pose, and Downward Facing Dog. In fact, inhale and find a little bit of Cow Pose (even if you have to bend your knees). Now, press the heels down and – as much as you are able without losing the extension of the spine – engage the quadriceps to extend through the knees and press the thigh bones into the wall behind you. Engage your locks (bandhas) as you are able. Again, notice the feeling of your entire back body (including legs and feet).

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent. Otherwise, if it is not contraindicated, bend the knees and flex from the hips to prep Forward Bend (Uttanasana). Keeping the upper back extended, place the hands on the floor or a block and begin to extend through the legs while pressing the thigh bones into the backs of your legs. Do not force the extension. Use the exhales to settle the heart on the thighs (as much as you are able without losing the extension of the spine.) If your legs are completely straight, make sure the knee caps are lifted and that you are not hyper-extending the knees. Also double check to ensure that if the knees are straight the hips are over the knees, not behind the ankles. Remember to engage your locks (bandhas). Notice the length of the spine. Again, notice the feeling of your entire back body (including legs and feet). Allow feel the weight of your upper body being engaged by gravity. Let something roll off your back – and appreciate the process of releasing what no longer serves you.

Inhale to Half Lift / Flat Back and use the exhale to engage your core. With hands on the hips, maintain the length of the spine and press up to standing. Relax your arms by your sides. Balance the weight between all four corners of both feet. Feel free to move side-to-side or back and forth on the feet until you feel you are centered. Spread the toes, press big toes and little toes down, as well as both sides of the heels. (This establishes “all four corners of both feet.”) Engage the quadriceps in order to lift the knee caps and firm up the thighs. Sit bones point down so that the pelvic bones lift up. Engage your locks (bandhas). As you press down in order to lift the sternum up, use the core abdominal muscles to draw the lower rib cage down. Relax the shoulders and gaze straight ahead. This is Equal Standing / Mountain Pose (Samasthiti/Tadasana).

Changing as little as possible, stretch the arms out like the letter T. Once your arms are wide, root down through your feet and extend out of the center of your chest. Make sure shoulders, lower rib cage, and sits bones are reaching down. Notice the air above and below your arms. Embrace yourself on an exhale, inhale stretch the arms wide and then embrace yourself again (alternating the arms with each exhale).

Now, turn the palms up and inhale your arms overhead. (Many traditions refer to this as Arms Reaching Overhead (Urdhva Hastasana), but I tend to call this Tadasana). Make sure the lower rib cage drops down as the sternum lifts up and notice how that helps you engage your core. After several breaths, lower the arms to your sides on an exhale.

While maintaining the previously established alignment and awareness of breath, use the whole inhale to lift the arms overhead and the whole exhale to press the hands together through heart center. On the exhale of the third centering breath, walk to the front of the mat with hands through heart center.

Equal Standing is like a soldier in the “Ready” position. Appreciate the fact that you are prepared for the next sequence. Moving through half of a Sun Salutation (Surya Namaskar), inhale arms over head into Arms Reaching Overhead; exhale and stretch the arms out wide as you dive between the hands into a Forward Bend; inhale to a Half Lift / Flat Back; exhale back to Forward Bend. Keeping the knees bent and the core engaged, inhale to reverse swan dive and then exhale hands back to your sides. Repeat the sequence until you feel your movement and breath are seamlessly fluid.

After the final exhale into Forward Bend, inhale into a Half Lift/ Flat Back and then step your left leg way back into a Low Lunge. Now is the time to really appreciate this moment and this pose. Make sure the feet are in two separate lanes. Inhale and extend the spine as if you are in Cow Pose of Half Lift / Flat Back. Press the right hip towards the left heel, so that the hips and sacrum are as neutral as possible. As you inhale, isometrically engage the adductors by squeezing the thighs towards each other for external stability and then engage the locks (bandhas) for internal stability. Appreciate the effect of the effort: Allow the weight to come out of the hands. Make sure your back thigh is firmly engaged and lifting away from the floor (unless, you are modifying for stability). Appreciate that you are building strength and preparing your lower body for what’s to come.

Inhale to lengthen the spine and then exhale the back knee to the mat. Give yourself cushion under the back knee, as needed. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh for a variation of Crescent Lunge (Anjaneyasana). This pose is sometimes referred to as “Anointed Warrior,” indicating the warrior is blessed, prepared, and ready.

Use an exhale to slide the hips over the back knee and then place the back of the right hand on your sacrum (the flat part of your bum/hips) and place your left hand on the front of your pelvic bones. Your hands are now bracketing your hips. Slide the back hand down in order to direct the sit bones down. You may feel the front hand lifting as the pelvic bones lift. Notice the length of your spine, especially your low back. You may also feel engagement in your left hip and thigh. Stay here or bend the front knee deeper into the lunge – remembering to maintain the space in your low back. Hands can come to your front thigh or reach the hands over head. Again, engage your locks (bandhas). Focus on the stability of the feet, legs, and hips. Focus, also, on the extension of the front of the back hip and thigh. This is the beginning of a backbend

When you are ready to move on, place the hands on the mat and step back to Child’s Pose. From Child’s Pose, you may inhale to Cow Pose or, first time through, slide your body forward so that the legs stretch out behind you. Press the tops of the feet down, push the hands into the floor beneath your shoulders and inhale into Cobra Pose (Bhujangasana). Elbows should be bent behind the back like grasshopper legs (unless you are working on a baby cobra.) Thighs are strongly engaged and pushing into the floor. Hips stay on the ground. Keep the shoulders down the back and either isometrically engage the arms – by pushing the hands down and engaging the arms as if you’re going to pull your body forward – or let your hands hover (breathing into the space between your hands and the mat). Notice how your support your heart with your feet. After a few breaths, consider extending your Cobra by pressing the hands and feet down and lifting the body up until the arms straighten. Once the arms are straight, become aware of the isometric engagement of resisting the mat. Shoulders and hips are still pressing down. Notice the difference between how the front of your lift hip and thigh feel versus the right hip and thigh.

On an exhale, curl your toes under and press back to Downward Facing Dog. Repeat the sequence of standing poses (starting with the first Forward Bend after Downward Facing Dog, substituting left for right). After the Child’s Pose, you may inhale to Cow Pose, Cobra Pose, or, second time through, glide your body up and forward so that the legs stretch out behind you with the arms straight and the hips lifted away from the mat. Press the tops of the feet down, push the hands into the floor beneath your shoulders and inhale into Upward Facing Dog (Urdhva Mukha Svanasana). Thighs are strongly engaged and lifting up towards the ceiling. Kneecaps lift up towards the hips – again, so that the thighs are firm. Again, compare the feeling at the front of the hips and thighs. Again, notice how the engagement of the feet supports your heart. Notice the isometric engagement of your hands and arms.

After the second side of standing poses and backbends, move into Downward Facing Dog. While in Downward Facing Dog, point the right toes behind you so that the tops of the toes are on the mat. Lift the leg just enough to flex the ankle so that the toes point down instead of backwards. Now, balancing the weight with both arms and the left leg) making sure you do not dump on the left side) start to mindfully lift the right heel up – as if you are drawing a line up the space behind you. Keep the outer thighs rotated in towards the space beneath the body so that the right knee and toes point down. Pause when you notice the right hip rotating the knee and the toes out to the right; then adjust to find that internal rotation and make sure weight is still balanced in all 3 standing limbs. (Note: If the left elbow starts to bend or the right hand wants to lift up, you are probably dumping the weight on the left.) Continue to lift the heel, pausing as needed, until you can no longer balance the weight and/or control the alignment of the hip. Once you reach your edge, push the hands and left foot into the earth to create more space. Then push through the hips and both heels so that you create more space between the right hip and heel and more space between the left hip and heel. After a few breaths in Three-Legged Dog, consider exhaling into Tinkling Dog by bending the right knee and externally rotating the right hip. Still, keep the weight balanced. Play, explore, investigate how gravity pulls on the lifted leg and then extend the knee and rotate the hip down to return to Three-Legged Dog.

If you move into Staff Pose, the leg lifts up in front of you and your awareness is focused on keeping the hips grounded and the back straight. Cues for lifting the leg in “Dolphin Dog” or when on the wall are basically the same as in the original cues above.

Exhale and step the right foot in between your hands for Low Lunge. If the foot needs help reaching the space between the hands, lower the back knee so that you can use your hand to scoop the leg forward. (NOTE: Never go back with the hands, as this will cause you to crawl off the mat as you move through the practice.) Take a deep breath in to extend the spine and then use the exhale to heel-toe the right foot towards the right. At the same time you are creating space for the hips, lower the back heel down to the mat (even if that means you have to step the back foot up). Remember, the hips will go where the toes point them; so, place your feet in the position that allows the hips to be parallel to the short/front edge of your mat. One your feet are flat on the floor, inhale your arms and heart up for Warrior I (Virabhadrasana I).Let your hands melt down if you are manually adjusting your hips. As you inhale, isometrically squeeze the thighs towards each other. As you exhale, use the front foot and leg to push the front hip back. Use the back foot and leg to push the back hip forward. Press down to inhale arms and heart up. Make sure the sits bones are pointed down. You can even repeat the earlier hip adjustment from Crescent Lunge/Anointed Warrior. Engage your locks (bandhas). After several breaths, exhale hands to the mat and step back to Downward Facing Dog or step forward into a Forward Fold.

From Downward Facing Dog, firmly push your hands and feet into the ground, glide your body forward until the shoulders are over the wrists and the arms are perpendicular to the ground. Lengthen your neck so that your cervical spine continues the line of the rest of your spine and your head is lifted, eyes forward. This is the beginning of Plank Pose. You can always bring your knees down for extra support, but keep the thighs firm. If you are skipping the arm balances, repeat Half Lift / Flat Back or Extended Forward Bend with arms reaching forward and wrists flexed so that palms face away from the body. This can also be done seated in Staff Pose.

Lengthen the spine so that it is parallel to the mat and you have similar engagement to Half Lift/Flat Back or Extended Forward Bend. Spread your fingers and toes, push into your thumb and first finger. Resist the earth and use that resistance to push the shoulders into your metaphorical back pockets. Rotate your elbows towards your belly button and broaden across the collar bones. Find Equal Standing/Mountain pose in this position. Resist the urge to lift your hips away from the mat or let them flop down. Engage your locks (bandhas). After several breaths, exhale to Child’s Pose, inhale to the backbend of your choice, and exhale to Downward Facing Dog and repeat the sequence on the left side, starting with the Three-Legged Dog.

After the second set of Warrior I and Dog poses, use an inhale to lift your gaze and hips (by standing on your tip toes if you are in Downward Facing Dog). Exhale to bend your knees deeply and quietly step or “float” your feet to the outside of your hands. Turn your toes out to a 45 degree angle so that toes are down and out and heels are down and in for a squat. Knees bend deeply so that you are in a Yogi Pray Squat (hips close to the ground – or even on a block) or you can stay up high for Horse/Goddess Pose. Notice that the upper body and lower body have similar construction. Spread your fingers and press the hands together. Do the same with the toes. Push the hands together and the feet down to create more space between the elbows and the wrists, as well as with the hips and the knees. Elbows and knees are pressed back. Drop the sits bones down toward the Earth, and simultaneously lift the pubic bone and heart. This could be the beginning of several other poses: Empty your mind of those poses and focus on the current inhale and the current exhale.

Staff Pose (Dandasana). As gracefully as possible, sit down sitting down with legs stretched out in front of you. This pose is not disposable. Consider the length of your spine and how you use your locks (bandhas) to maintain it. Eyes are on your nose.

Keep the left leg extended and bend the right knee in order to set up the Sage Twist. Remember to keep the left heel and the right foot flat on the floor. You can place the right foot next to the inside or the outside of the left leg, as long as the knees are comfortable and the right foot is flat on the floor.

On an inhale, lift your right arm up and, as you watch it, reach the right arm back to the floor behind your hips. As you settle into the twist, adjust your left arm to provide additional support wherever you need it. You can always sit on a block and/or place a block under your hand if you’re hips and low back are really tight. If you don’t have a block, substitute a book.

Watch how you engage your base, your core, and your breath in order to lengthen your spine. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. Notice how the air moves within you and all around you. Pay particular attention to how you isometrically engage the feet and legs, pressing down and squeezing into your center.

After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

After the third or fifth exhale on the left, inhale to center and give the lifted knee a squeeze. Bend both knees, placing the feet flat on the floor. (NOTE: If you’d rather not balance on your sits bones, lie down on your back and follow the cues.) Reach the arms forward with elbows next to the knees. Press down as if you are going to jump forward – and notice that gravity keeps you grounded, but allows more engagement. Spread your toes, squeeze your perineum muscles together, belly button is up and back, press your shoulders down, and draw the chin towards the neck. Look up and press down to lift the ribs up on the inhale. As you exhale, lean back until the feet are off the ground and you are balancing on your tail bone. Bring legs up parallel to the ground. Check in with your locks (bandhas) – maybe even lifting the corners of your mouth up towards your ears for a smiling bandha. Begin to extend the legs by engaging the quadriceps and pushing through the heels. Keep your nose up and your eyes on your nose. This is Boat Pose (Navasana).

Find your edge, making sure your core works harder than your jaw or your arms. Captain this boat and give thanks. Give A LOT of thanks!

Then, lower down onto your back (with gratitude) for Corpse Pose (Savasana). Find a place where your body and mind can be still. Breathe into the space between your soles, your heart, and your soul. Follow the breath in and follow the breath out. Allow yourself to be held by the breath and float within its embrace.

This opportunity to explore a poem is part of my offering for the 2018 Kiss My Asana yogathon. It is freely give it. I encourage you to set aside at least 5 minutes a day during April, to practice with the poem as inspiration. You can practice in a class or on your own, but since the Kiss My Asana yogathon raises resources as well as awareness, I invite you to join me at the donation-based class on April 28th.

I also challenge you to set aside a certain amount every day that you practice with a poem in mind. It doesn’t matter if you set aside one dollar per practice or $25 – set aside that amount each time you practice and donate it by April 30th.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga. Or, as this year’s tag line states….

### do yoga. share yoga. help others. ###