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PASSION, FREEDOM, LIGHT, & TALENT: 2019 Kiss My Asana Offering #16 April 17, 2019

Posted by ajoyfulpractice in Healing Stories, Uncategorized.
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The (slightly belated) “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“As Jesus was sitting on the Mount of Olives, the disciples came to him privately. ‘Tell us,’ they said, ‘when will this happen, and what will be the sign of your coming and of the end of the age?’”

– Matthew  24:3 (New International Version)

 

 “Be dressed ready for service and keep your lamps burning,”

– excerpt from the  “Parable of the Faithful Servant” in Luke 12:35 (NIV)

 

“It will be good for those servants whose master finds them ready, even if he comes in the middle of the night or toward daybreak. But understand this: If the owner of the house had known at what hour the thief was coming, he would not have let his house be broken into. You also must be ready, because the Son of Man will come at an hour when you do not expect him.”

– excerpt from the  “Parable of the Faithful Servant” in Luke 12:38-40 (NIV)

 

After throwing the “thieves” out of the temple and between the questions of the authorities, elders, and “spies,” Jesus teaches. Remember, in the historically context – and as far as many would have been concerned at the time – Jesus was simply a renegade Rabbi, a teacher, who was focused on showing his people how to have a closer relationship with G-d. More often than not, he taught in stories or parables. Several of the stories associated with Passion Tuesday or Holy Tuesday involve people waiting for something amazing and transformative to happen. What is important to note is that each story requires action from the characters.

The Gospels of Matthew, Mark, and Luke all mention “The Parable of the Faithful Servant.” Maybe because they have previously, and privately, questioned Jesus about events that he has said are coming, Luke wonders if the message is for the disciples or for everyone. The Gospel According to Matthew provides a very direct narrative by placing the faithful servant’s story directly before “The Parable of the Ten Virgins” (sometimes referred to as “The Parable of the Wise and Foolish Virgins” or “The Parable of the Ten Bridesmaids”). Just as in the story of the faithful servant, this second story involves a wedding, light, and being ready. The ten women are waiting for the possibility of being attendants (another word for servant) at a wedding, but it gets dark and they fall asleep. When they are awakened by the pronouncement that the bridegroom is coming, they trim and light their lamps. The only problem is that five (5) of the bridesmaids have run out of oil and failed to bring more. When the bridegroom comes, he can’t see the ones whose lamps are not lit and, according to Matthew, Jesus repeats, “Therefore keep watch, because you do not know the day or the hour.” (Matthew 25:13 NIV)

The details that reoccur in each story reinforce the message. First, there is a wedding – a momentous celebration that marks a union, a joining together. Second, the people who are waiting to join the wedding party are somehow in service to the bridegroom. Third, everyone has a purpose – although that purpose is not always explicitly explained. Fourth, everyone has a light and that light must shine in order for someone to be recognized. Fifth, there is no telling when one’s services or presence will be required, so (sixth) everyone must be ready at all times.

“Again, it will be like a man going on a journey, who called his servants and entrusted his wealth to them.”

– excerpt from the  “Parable of the Talents” in Matthew 25:14 (NIV)

The Gospels According to Matthew and Luke detail a parable about a landowner (or master) who leaves his servants in charge of some goods. Luke, associates the story with a different narrative, but Matthew places “The Parable of The Talents” directly after the one about the virgins and uses a segue to indicate that while the details of the story are different the message is the same. This time there are three (3) servants and instead of light, they are given talents, a form of currency: one servant receives five (5) talents, another two (2) talents, and another one (1) talent – “each according to his ability.” (Matthew 25:15)

Now, who knows where the landowner is going – perhaps to the aforementioned wedding – but what is known is that the first and second servant put their talents to work and increases the wealth, while the third servant buries his talent. (There is also a non-canonical gospel that says one of the servants squanders his talents.) When the landowner/master returns he praises and rewards the servant(s) who increased the wealth, but chastises the one who literally buried his talent for safe-keeping. In Matthew 25:27 the landowner/master points out that if the talent had been put in the bank for safe-keeping, it would have earned interest – thereby increasing the wealth.

Again, the message is clear: it is not enough to sit on one’s laurels and wait for salvation – one must exert effort in some way in order to be prepared.

Another motif in the parables, and one that plays out in the last days of Jesus’ life, is the importance of oil and currency. Some commentary indicates that while Jesus was considered an agitator and a renegade what pushed the elite to get rid of him (rather than to just tolerate him) was when he threw the money lenders out of the temple (see Passion Monday). Eventually, Judas is decides to betray Jesus not only because he is promised “a few pieces of silver” as payment, but also because of he is angered when expensive oil is used to wash Jesus’ feet (see Passion Wednesday). And here, in between the historical events, are the parables about oil and money.

According to Arland J Hultgren – a New Testament professor at Luther Seminary in St. Paul, MN – a talent was a unit of weight and, when used as a unit of money it would be valued as that weight in silver. A talent would be worth about 6,000 denarii, or six thousand times a day’s wages. I’ve seen estimates that translate this into U. S. dollars and indicate that one servant received $300,000 USD, one servant received $600,000 USD, and one servant received $1.5 million USD.

Can you imagine, literally, burying $300,000 USD. If you didn’t bury it, how would you put it to work? How would you put $1.5 million USD to work? Keep in mind: it’s not your money. Would you change what you do with the money f you knew you could “earn” $300,000?

Now, flip it around, and consider that you’ve been given a talent…or five: How are you using your talents? How are you using your resources? How are you letting your little light shine? How does your wealth increase because you invest in your talents? What happens when you don’t use your talents?

It is interesting to notice what one values, how one attributes value, and how one uses what they value. Not just on a personal level, it’s also interesting to notice this on a national and/or global level. Passion Tuesday 2019 – and this discussion of talents – falls on April 16th, which is also Emancipation Day in the District of Columbia.

On April 16, 1862, almost nine (9) months before signing the Emancipation Proclamation, U. S. President Abraham Lincoln signed the District of Columbia Compensated Emancipation Act. Also known as the Compensated Emancipation Act, the act freed slaves in Washington D. C., and allocated $1 million USD (a little more than 3 talents) to pay Union slaveholders up to $300 per freed slave. As some freedmen had “purchased” their family members, some black people were compensated as Union slaveholders and, eventually, some former slaves would file for compensation if their former masters had not made a claim. An additional $100,000 (less than 1 talent) was granted to pay newly freed slaves $100 – but only if that slave chose to leave the United States and colonize in Haiti or Liberia. The act freed 3,185 slaves in D. C., but did not affect fugitive slaves who were escaping Maryland.

 

“When I consider how my light is spent

Ere half my days in this dark world and wide,

And that one talent which is death to hide

Lodg’d with me useless, though my soul more bent

To serve therewith my Maker, and present

My true account, lest he returning chide;

“Doth God exact day-labour, light denied?”

I fondly ask. But Patience to prevent

That murmur, soon replies: “God doth not need

Either man’s work or his own gifts; who best

Bear his mild yoke, they serve him best. His state

Is kingly. Thousands at his bidding speed

And post o’er land and ocean without rest:

They also serve who only stand and wait.”

– “When I Consider How My Light Is Spent” by John Milton

 

FEATURED POSE for April 16th: Anointed / Crescent Warrior (Anjaneyasana)

From Downward Facing Dog or Table Top, step the right foot in between the hands. Another option for getting into Anointed Warrior (Anjaneyasana), also known as Crescent Warrior, is to start in a Half Lift position and then step the left leg back. Either way, the front (right) knee is as close to 90 degrees as possible, with the knee directly over the ankle (and tracking the pinky toe). Make sure the feet are in two separate lanes, like cars on an empty highway. Bring the back (left) knee to the mat and even if you give that knee some cushion, press the top of the back foot down in order to take the pressure off of the knee. Press the bottom of the front foot down for increased stability.

Once you’ve established your asana, inhale and lift the torso up so that your hands can rest on the front thigh. As you exhale, slide the hips back so that they are over the back knee. This will create a square box made from your legs, your hips, and the floor. As you inhale, lift the pubic bone up and notice the space created in your low back and the engagement along the front of the back (left) hip and thigh. If you can maintain the space and the engagement, exhale and sink a little deeper in the lunge. The front knee should stay over the ankle, pressing the heel down.

Once you feel stable, inhale your arms forward and up. Find a heart opening experience. Remember, arms are an extension of the heart in yoga so consider the different ways you can open your heart. Arms can extend overhead with the palms together or apart. You can find goal post arms or invert your Namaskar. Other options include arms wide like angel wings, chest expansion, and supporting the low back. You can also keep your hands on your front knee. Start the back bend in your base. After 5 – 10 breaths, return to your starting position or move into Child’s Pose for a few breaths. Repeat on the second side. Consider all the effort/work required for your heart to be lifted and open: feet and ankles stabilize, legs provide strength, hips allow you to segue from strength to flexibility, the core supports the heart as it lifts and extends.

Anjaneyasana is literally “The Seat of Anjana” and is one of the poses associated with Hanuman, the monkey king in the Ramayana. The pose is named for Anjana, Hanuman’s mother, and reinforces the idea that in order to lift and open the heart you have to have a solid foundation – on and off the mat.

 

### NAMASTE: The Light in me honors and appreciates the light that is also inside you. ###

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PASSION & #42: 2019 Kiss My Asana Offering #15 April 16, 2019

Posted by ajoyfulpractice in Baseball.
Tags: , , , , , , , , , , , , , , , , ,
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The (slightly belated) “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“One’s personal duty in life (one’s sva-dharma) should be viewed as one’s highest responsibility to his or her highest Self, the Atma. This ultrahigh level of duty carries with it the requirement that one never does anything that is contrary to this True Self Within. And even if you consider your sva-dharma more narrowly from the standpoint of being true to your profession, you should not hesitate to fight. For a warrior, war against evil, greed, cruelty, hate, and jealousy is the highest duty.”

– Krishna speaking to Arjuna (2.31) in The Bhagavad Gita: A Walkthrough for Westerners by Jack Hawley

Sacred texts from a variety of different cultures, tell us that everyone has a purpose. However, even if you don’t believe the old adage, science has shown that people who live a purpose driven life have better physical and mental health and stronger resilience than their peers. It’s a bit of a cycle: we need our mind-body-spirit to fulfill a purpose and fulfilling the purpose strengthens our mind-body-spirit so that we are better equipped to fulfill the purpose.

Sometimes, however, we do things – or don’t do things – that sap our energy and drag us down. If our mind-bodies are temples, then the things that sap our energy are like thieves in the temple. Thieves can be eating the wrong foods; drinking too much of the wrong beverages and/or not drinking enough water; not resting; not exercising; partaking in illicit drugs;  not managing stress; and/or being surrounded by negative opinions. Doesn’t matter what they are though, because at some point we have to throw the thieves out of the temple in order to restore the temple to its original purpose.

“And Jesus went into the temple of God, and cast out all them that sold and bought in the temple, and overthrew the tables of the moneychangers, and the seats of them that sold doves,” (Matthew 21:12 KJV)

“And said unto them, It is written, My house shall be called the house of prayer; but ye have made it a den of thieves.” (Matthew 21:13 KJV)

 – The Gospel According to Matthew

Passion Monday, or Holy Monday, is associated with the story of Jesus cleansing the temple. According to the New Testament Gospels, Jesus is very clear about his purpose as he enters the last week of his life. He understands that there will be suffering (hence, the passion), trials, tribulation, and betrayal, and joy. He knows he will be tested and tempted (yet another passion/suffering). It is unclear if he knows how quickly the suffering will begin, but suffice it to say, it is immediate.

When he returns to Jerusalem for Passover, Jesus finds that the Temple of Jerusalem had been turned into a defacto market place. All four (4) canonical gospels (Matthew, Mark, Luke, and John) state that Jesus runs the livestock and the merchants out, and overturns the tables of the money changers and the dove sellers. He then begins to heal the sick and to teach, thus restoring the temple to its original purpose. Children praise him and this, along with everything else, riles up the establishment.

In three (3) of the New Testament Gospels (Matthew, Mark, and Luke) several groups of the establishment question Jesus’ authority and his views on taxes. First he is asked, “By what authority are you doing these things?” To which, Jesus asks his own question regarding the authority of the then wildly popular John the Baptist:

“And Jesus answered and said unto them, I also will ask you one thing, which if ye tell me, I in like wise will tell you by what authority I do these things.” (Matthew 21:24 KJV)

“The baptism of John, whence was it? from heaven, or of men? And they reasoned with themselves, saying, If we shall say, From heaven; he will say unto us, Why did ye not then believe him?” (Matthew 21:25 KJV)

“And they answered Jesus, and said, We cannot tell. And he said unto them, Neither tell I you by what authority I do these things.” (Matthew 21:26 KJV)

Later, in another attempt to trap Jesus, the elders ask him if the Jewish people should pay taxes to the Roman Empire. He asks them to show him a coin suitable for payment and, when they present a coin with a Roman face on the front – specifically, Caesar’s face – Jesus says, “Render therefore unto Caesar the things which are Caesar’s; and unto God the things that are God’s”.” (Matthew 22:21)

As Passion Week is associated with a movable feast, Passion Monday doesn’t always fall on April 15th, U. S. Tax Day, but it does in 2019.

April 15th is also Jackie Robinson Day in Major League Baseball. It is the day, in 1947, when Jackie Robinson broke the modern day color line (in Major League Baseball) and started Opening Day playing for the Brooklyn Dodgers. Keep in mind that in the mid-1900’s there was a professional Negro League and prior to that, in the 1880’s, there had been 2, maybe 3, African-Americans playing in Major League Baseball. But times had changed; the country had changed, and baseball had changed. And, in the 1940’s all would change again.

“But if you do not fight this battle of good over evil, you will fail in both your worldly duty and in your duty to your very Self. You will violate your sva-dharma. Not doing the right thing when it is required is worse than doing the wrong thing.”

– Krishna speaking to Arjuna (2.33) in The Bhagavad Gita: A Walkthrough for Westerners by Jack Hawley

 

Jackie Robinson Batting Average: .311 / Hits: 1,518 / Home Runs 137 / RBIs: 734

Jackie Robinson was an amazing athlete, excelling in track and field, as well as in football. He was an Army veteran and he would go on to be recognized and honored as a baseball player. In addition to winning a World Series with the Dodgers (1955), he was (the 1st ever) Rookie of the Year (1947) and the 1st African-American to be named Most Valuable Player (1949). He was a six-time All-Star, a batting champion, and a stolen base leader. Despite all that he would accomplish, many would argue – and the stats would support the argument – that in 1945, Jackie Robinson was not the best player in the Negro Baseball League.

Satchel Paige, Josh Gibson, and Larry Doby (who would go on to break the color barrier in the ALB) all had better stats than Robinson. Even George Burns (the baseball player, not the comedian) had more steals than Jackie Robinson in the 1940’s. And yet, Branch Rickey, the Dodgers club president, spent 3 hours (in August 1945) talking to Robinson about playing for the Dodgers and about all the racial hostility he might encounter – on and off the field. Ultimately, Robinson asked, “Mr. Rickey, are you looking for a Negro who is afraid to fight back?” To which Rickey replied, “Robinson, I’m looking for a ballplayer with guts enough not to fight back.” Jackie Robinson said he could be that ballplayer.

When I was a kid, I use to watch my maternal great-grandfather watching baseball. I had no interest in the game, but it was interesting to me that he was so invested. That being said, he wasn’t a baseball fan the way his daughter (my grandmother) was a basketball fan. My grandmother was such a huge Houston Rockets fan that “Rockets” became part of her nickname. In 2017, just a few months before my grandmother died, I watched a little bit of the World Series with her and my mom (her daughter). It was the Houston Astros versus the Los Angeles Dodgers and at one point my mother said, “I wonder which team your grandfather and great-grandfather would have been rooting for.” Not thinking about the history of baseball in that moment, I questioned her question – after all, they were Texas men! But then my mother reminded me that the L. A. Dodgers were originally the Brooklyn Dodgers and that there was a time when “every Black man in America was a Dodgers fan.”

Jackie Robinson’s number (42) was retired by the Dodgers in 1972 and by all MLB teams in 1997. For those of you who don’t follow baseball: when a number is retired it means that no other player will wear that number on their jersey. And yet, if you watch a MLB baseball game on April 15th, you will notice that every player, on every team, is wearing Number 42. Everybody is Jackie Robinson.

“Jackie‘s body was a temple of God, an instrument of peace.”

–  excerpt from Reverend Jesse Jackson’s eulogy of Jackie Robinson (October 1972)

“His leadership helped win 7 Dodger pennants / He eased the acceptance of baseball’s first Black player into the Major Leagues”

inscription on the tombstone of Harold Henry “Pee Wee” Reese, Captain of the Brooklyn Dodgers, Navy veteran, Baseball Hall of Famer, proud son of Louisville, Kentucky

Despite his personal opinions about integration, Eddie “The Brat” Stanky was one of the first people to “accept” Jackie Robinson as a teammate. They were both second basemen, but (as Stanky was already fielding at second base) Robinson was assigned to first base during his rookie year and he said that Stanky gave him tips that made the transition easier. But, that was all in private. Publicly, he didn’t have a whole lot to say when Robinson first faced insults during games, but Stanky was the first person to publicly take Robinson’s back when fans and players from other teams hurled insults.

Other Dodgers followed Stanky’s example.

Pee Wee Reese is one of the Dodgers who followed Stanky’s early example, but it is Reese’s support for Jackie Robinson that is most remembered, most memorialized, and most celebrated. At some point, maybe in 1947 – but most likely in 1948 (when Robinson was back on second base) – Pee Wee Reese stood beside Robinson and put his arm across his teammates shoulder while they had a little chat. It was an ordinary, everyday, baseball moment. One baseball fans see all the time – and think nothing of it, other than wondering / guessing what strategy is being discussed. Even though it wasn’t a moment that made a lot of headlines, it is a moment that has become iconic: a moment in history captured in a statue, a picture, a movie, and a day.

“Maybe tomorrow we’ll all wear 42, that way they won’t tell us apart.”

Pee Wee Reese, #1 (played by Lucas Black) to Jackie Robinson #42 (played by Chadwick Boseman) in 42

“The answer to the ultimate question of life, the universe, and everything is…42.”

Deep Thought (voiced by Helen Mirren) in The Hitchhiker’s Guide to the Galaxy

FEATURED POSE for April 15th: Revolving Triangle (Parivrtta Trikonasana)

Keeping in mind that everything has a purpose, spend a little time preparing the body for today’s featured pose. NOTE: Revolving Triangle is not prenatal approved unless it is modified.

You can warm up with Sun Salutations and Triangle Pose (Trikonasana) and/or you could practice lie down on your back and practice Supine Big Toe Pose (Supta Padangustasana), starting with the right side. In Supine Big Toe Pose, make sure the left hip and shoulder stay grounded you lower the right leg over to the right. After you’ve spent a few breaths with the right leg over to the right, bring the leg back to center, switch hands (so that the left hand is on the foot or the strap) and move the right leg over to the left, making sure that the right shoulder is grounded. (This twist is not prenatal approved.)

For Revolving Triangle, separate the feet at least 2 fists width apart. If you have tight hips, you may need to take them a little wider. Keeping the right foot in front, step the left foot as far back as your able to and still maintain stability. With both legs straight (no bend in the knees), check to make sure the right hip is reaching back towards the left heel and that the left hip is reaching for the right big toe. Place your right hand on your hip and, as you inhale, stretch the left hand high into the air. As you exhale, reach the left hand forward and down until you come as close to the outside of your right foot as you’re able to come without straining or losing your balance. Your hand can be on the floor or a block. Squeeze the thighs towards each other and extend your spine as you inhale. As you exhale, rotate your upper body to the right. Right hand can stay on your hip or lift up out of your heart. Every time you inhale, squeeze your legs towards each other and reach the ribs away from the hips. Every time you exhale, twist through your core. After 5 – 7 breaths, lower the lifted arm on an exhale. Inhale to look up and lengthen. Bring your hands to your hips on an exhale and stand up on the inhale. When you are ready, do the second side. Once you’ve completed the second side, move into a standing forward fold.

A prenatal option is to sit with legs stretched wide and keep the upper body upright as you rotate it to the right. You want to keep this as an open twist, so consider sitting up on top of something. After 5 – 7 breaths, switch to the second side. After the second side, fold forward and rest in between the wide legs.

 

### Jai Gurudev Jai Jai ###

MEET MS. BANNING: 2019 Kiss My Asana Offering #13 April 13, 2019

Posted by ajoyfulpractice in Uncategorized.
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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“All you have to do is open up a little bit and then you’ll be experiencing a part of that person’s soul. It’s just there – in the presence of a beautiful painting, a creation, something created by someone else. This is insight into not who they are physically, but who they are on this other plane. So, what makes it magical, always, is to hear music performed live.”

– Bill Conti

 

“When the audience and the performers become one, it is almost nearly divine, where this oneness can actually meet in some, not physical place, but in some spiritual place, in the middle, not the performers performing, not the audience receiving, but all of a sudden that contact is made and it becomes wonderful.”

– Bill Conti

Everyone does it at some point or another. It doesn’t matter if we sit down to watch a movie, a play, or a television show – or maybe we’re reading a book or listening to a show on the radio – at some point we suspend disbelief. We open ourselves to the possibility of the possibilities being laid out before us…without expectation, without attachment, and without aversion. Just for a moment, we let go of what we know and open to what is.

The job of an artist, like composer Bill Conti (born 4/12/1942), is to create something that serves as a layer or filter, a lens through which the audience sees the world unfold. Composers like Conti will often use motifs (a brief melody that is part of a longer passage) and leitmotifs (a brief melody or motif that is directly tied to a person or event) to reinforce a certain concept or emotion that the creative team wants the audience to experience. In other words, the creative team is creating samskars (mental impressions) and vasanas (in this case, a habitual subconscious reaction). And, when the creative element is iconic – like so many of Conti’s compositions are – we develop an inescapable habitual (and visceral) response to the music that exists long after the music ends. Without even knowing it, the music shapes the way we think, act, and speak – again, long after the movie ends. Think about what happens when you hear part of the theme from Rockyeven when it’s played on a piano.

But, what happens if we notice what happens? What happens if we start studying our habits and noticing the things that appeal to us and the things to which we have an aversion? What happens if we investigate why we do the things we do? What happens if we practice a little non-attachment and look at ourselves from an objective vantage point – one without the veils of our experiences (i.e., without the samskaras and vasanas?

“dŗşțā anuśravika vişaya vitŗşņasya vaśīkāra sanjñã vairāgyam ” (YS I.15)

 

dŗşțā                              seen or perceived

anuśravika                  heard or revealed in scripture

vişaya                            object, subject, matter of experience

vitŗşņasya                    free of craving or desire

vaśīkāra                        state of mastery, control

sanjñã                           awareness, consciousness, knowing

vairāgyam                   non-attachment, neutral, without attachment or aversion

 

“We are all ready to read / Just as we are born knowing what we like”

– from “The Foundation” by Thievery Corporation

 

In order to master the mind and the fluctuations of the mind, one needs to not only practice continuously and with reverence (abhyasa), as Patanjali indicates in Yoga Sutra II.14, but also with non-attachment (vairagya). Since, however, we have attachments – meaning things and people to which we have attraction or aversion – part of the practice is observing our behaviors and then gradually detaching, or letting go, of our attachments. As we consistently practice letting go, it becomes a habit so that the attachments do not form. This means that, like so many other elements in the Eastern philosophies, the practice of non-attachment is a technique as well as a state of being.

The easy misconception is that practicing non-attachment means that one forcing everything away and becoming numb. In fact, the opposite is true. When we move through our days without noticing why we lean one way or the other, then we are numb to our true nature and, in the process, we miss certain elements of our lives. If, however, we can lift the veils of our habits we start to notice more about ourselves and the world around us. We start to notice cause and effect, but we also start to interrupt behaviors and patterns that lead to suffering.

 

“In the back of your mind, when you say you want to write music for the movies, you’re saying that you want a big house, a big car, and a boat. If you just wanted to write music, you could live in Kansas and do that.”

– Bill Conti

 

An example that Swami J uses to explain the difference between detachment and non-attachment is that of two (2) ex-smokers. In this example, they both stopped smoking years ago. One smoker, however, sees a cigarette or smells smoke and immediately begins craving the cigarette. When the first former smoker recognizes that craving, resists acting upon it, and then let’s go of the desire (or allows the desire to pass) this person is practicing detachment. On the flip side, the second former smoker no longer has the craving; when there is no conscious or subconscious desire to smoke there is nothing to release and that is the state of non-attachment. (Anybody want to go down this particular rabbit hole?)

 

 “There’s a higher place that I have no illusions about reaching. There’s a sophistication and aesthetic about composers who only write only for the music’s sake.”

– Bill Conti

 

FEATURED POSE for April 13th: Half Lift or Upward Forward Fold Pose (Ardha or Urdhva Uttanasana)

There are certain poses that are easy to overlook when moving through poses one-breath-one motion or when you are predisposed to think some poses are more important than other poses. One such overlooked pose is Half Forward Fold (Ardha Uttanasana), which is also referred to as Upward Facing Forward Fold (Urdhva Uttanasana). In Sun Salutations it may be considered a “gateway pose” – because it bridges the gap between standing only on the feet and the inclined series where you are standing on hands and feet (or only on hands). If you take a moment to let go of your attachment or aversion to the pose and really examine it, you will start to notice that it’s not only a bridge, it’s also a ferry.

From a standing (or seated) position, exhale and bring your heart to your thighs (bending your knees if you have low back issues and or tight hamstrings). As you inhale, look up and lengthen the spine. Place your hands on your thighs, or bend your knees and place your elbows on your thighs. Making sure that your shoulders are pressing back, find a little bit of Cow Pose (to make sure you have a “flat back”) and then gaze at your nose or third eye center. Engage your core by zipping up (spreading toes and balancing on all corners of the feet; squeezing the perineum muscles together and up; drawing the belly button up and back). Breathe here for 3 – 5 breaths (inhale + exhale = 1 breath).

As you’re breathing here, see if you can maintain length in the spine while also starting to lengthen the legs. If it is accessible to you, reach the hands down to the floor or a block – but only if you can do so without losing the extension in the spine. Notice how you react to being in this pose.

After the requisite number of breaths, exhale and see if you can bring your heart to your thighs without losing the extension in the spine. Inhale, use the whole breath to look up and lengthen again. Exhale, and use the whole breath to fold. Inhale to your flat back; bring hands to hips as you exhale and then lift the torso up as one unit.

Consider how Upward Facing Forward Fold contains elements of Equal Standing / Mountain Pose. If Sun Salutations are in your practice, move through a couple of sets and see if you can maintain your flat back (looking forward) position all the way through Chaturanga Dandasana. This is a fun practice to do with a small ball balanced on your low back! (See if you can keep the ball on your low back until Downward Facing Dog (or your back bend).

Upward Facing Forward Fold is a great pose to do with hands up against the wall and arms extended. It is prenatal approved; just widen the legs to make room for the baby. If you have low back issues, unregulated blood pressure, eye issues like glaucoma, or certain types of osteoarthritis you may find that Upward Facing Forward Fold is a better option for you than Forward Fold (Uttanasana). If that is the case, you can do the above sequence just by bending the knees on the exhale and straightening them on the inhale. Honor your body, but also watch your aversion (or attraction) to modifying your practice.

 

### NAMASTE ###

 

WE CAN BEGIN AT ANYTIME: 2019 Kiss My Asana Offering #12 April 13, 2019

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The (slightly belated) “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“How strange that we can begin at any time.
With two feet we get down the street.
With a hand we undo the rose.
With an eye we lift up the peach tree
And hold it up to the wind – white blossoms
At our feet. Like today. I started”

 – excerpt from “Looking Around, Believing” by Gary Soto (born 4/12/1952)

Ever look around and wonder why we begin where we begin? Every wonder if we could start our yoga practice with a different pose? Or if it even matters where we start? For that matter, what would happen if we started earlier in life? Or later?

Okay, okay, some of those are purely rhetorical. And, as the title of this post clearly states, “we can begin at anytime” – but, what about the place/position in which we start?

If you are exposed to different styles and traditions, maybe through a single teacher or through your own curiosity, you will find that some styles and traditions always start with the same pose – but that “same pose” is not universal. Some practices start with Child’s Pose (Balasana). Some start with Equal Standing / Mountain Pose (Samastithi / Tadasana).Some start with the practitioners on their backs; still others start with practitioners in a seated position – but even then it’s not necessarily the same seated position.  Why all the variety? Let’s go deeper.

There’s something to be said for tradition. If you look back at Patanjali’s Yoga Sutras there are no asanas (or poses) detailed. Instead, Patanjali provides critical instructions on how to practice the poses. Specifically, he instructs “cultivating a steady/stable, easy/comfortable/joyful seat/pose” (YS II.46) and then proceeds to explain how the awareness and extension of breath (pranayama) extends out of finding balance in the body. Classical sacred texts like Hatha Yoga Pradipika (circa 15th century), Gheranda Samhita (early 17th century), or Shiva Samhita (circa 14th – 17th century), mostly list sitting on your sits-bones poses and begin with some variation of a cross-legged position. In all cases, the focus is on having an elongated spine, with the head balanced above the shoulders and hips, and effort balanced with relaxation. This type of pose reminds one of a meditation seat and is a great way to remember that the physical yoga practice is also a meditation practice, with the ultimate meditation state as its final goal. Emotionally, energetically, and symbolically, starting in a seated position indicates that the practice is a time for study, contemplation, and devotion.

Ashtanga, one of the first vinyasa practices to come to the western world, begins with Mountain Pose (Tadasana), which is also the first pose featured in B. K. S. Iyengar’s Light on Yoga. It is a foundational pose, in that there are elements of Mountain Pose (which Iyengar also refers to as Equal Standing) in almost every pose. When standing, there is particular emphasis on balance – left to right and top to bottom – and on the extension of the spine, which is supported by the engagement of the core. It is a pose which can be practiced on the feet, in a chair, but also lying on one’s back. It’s a great starting place, because it is a great reference point: you can come back again and again and notice the changes you have brought about in your body. There is, however, another benefit of starting in Equal Standing / Mountain Pose – it is standing at attention and so it is a signal that the practitioner is ready for what comes next and, more importantly, ready to move in any direction. Like certain sitting on your sits-bones poses, this is one of the most neutral starting positions simply because you can easily move from it into almost any position.

Child’s Pose is a great place to start, because one’s head is down and (like a child preparing for a nap) one is less likely to be distracted by external surroundings. There is a physical turning inward, as well as an emotional and energetic turning inward. Even though this can be a hard pose to hold if you have knee issues, it offers a lot a physical benefits: there is an opportunity to release the low back; an opportunity to open the hips; an opportunity to compress the abdominal area and thereby stimulate the parasympathetic nervous system (in order to calm the body); it’s a baby inversion; and it is a great opportunity to stretch out the front of the legs. Most importantly, perhaps, is that once again the spine is long and there is balance. There is also a symbolic reason for starting in Child’s Pose: the beginning of the practice marks the birth of the practice (and practices that start here often move through a symbolic life cycle).

Since she draws from her experiences with different styles and traditions, Seane Corn will sometimes start practices from a standing position, sometimes from a sitting on the sits-bones position, and sometimes in Child’s Pose. During her vinyasa teacher training, however, she also points out that starting the practice on one’s back, creates openness and receptiveness. When you start on your back, you are also physically supported (along the head, shoulders, elbows, arms, hips, and heels) in a way that may allow the spine to easily align. The more supported and aligned you are, the more comfortable you might be and, therefore, the more receptive. Additionally, lying on your back indicates some form of Corpse Pose (Savasana) which, when considered in the context of reincarnation, can also be the symbolic “beginning” of the life cycle. (For example, if you start in Corpse Pose you can easily rollover into Child’s Pose and then stand up on all fours and then eventually stand up on your feet).

“As far as I can tell, daughter, it works like this:
You buy bread from a grocery, a bag of apples
From a fruit stand, and what coins
Are passed on helps others buy pencils, glue,
Tickets to a movie in which laughter
Is thrown into their faces.
If we buy a goldfish, someone tries on a hat.
If we buy crayons, someone walks home with a broom.
A tip, a small purchase here and there,
And things just keep going. I guess.”

– excerpt from “How Things Work” by Gary Soto

Where you begin your practice can set the emotional and energetic tone of the practice. And, while a good starting position will allow you to go anywhere (even if some poses require more movements than others – think 6 degrees of separation), some starting positions specifically prepare you for what’s to come. For instance, starting in Cow Face Pose (Gomukhāsana) legs, prepares the body for hip opening, while sitting in Hero’s Pose (Virasana) stretches out the front of the legs and knees (similar to Child’s Pose).

FEATURED POSE for April 11th: Easy Pose (Sukhāsana)

Easy Pose (Sukhāsana) can be the beginning, middle, and end of your practice. Sitting on the floor, with shoulders and hips aligned, bend your knees so that shins/ankles are crossed and each foot rests underneath the opposite thigh (i.e., right foot is under left thigh). Tilt the sits-bones slightly back and root them down in order to lengthen the spine.

Hips should be in line with or higher than the knees. If there is compression in the back and hips and/or if the knees are higher than the hips, sit up on top of something (making sure your stability is not compromised by the prop you’re using for support). If the knees are uncomfortable, experiment with the hips being higher than the knees, switching which leg is in front / on top, and/or squeezing the legs closer or further away from each other and from the hips.

Once you have your legs crossed, wiggle your arms and then let them rest on your thighs – palms up if you want a little energy, palms down if you want to be grounded. You can take any seal (mudra) or leave the palms open and relaxed.

Stack your spine as if you have coins in your back, with the largest denomination on the bottom so that you end up with a dime, a nickel, and a penny on top of whatever hair is on your head. Relax your shoulders and jaw, creating a little space between your lips and teeth. (Not so much space that someone could look down your throat to see if you still have your tonsils, but enough space so that the mouth, lips, teeth, jaw, and tongue can relax.)

Gaze 4 – 6 feet in front of your belly button and either softly shutter your eyes or blur your eyes through that focal point (drishti). Set a timer for 5 – 10 minutes and begin to notice your breath and the parts of your breath.

At the beginning of the practice, see how long you can sit and breathe in Easy Pose before you get distracted. Notice the first three (3) things that distract you. For instance, if your mind wanders away from your breath and you start thinking about something outside of the moment, your #1 today is “Thoughts.” If you deliberately refocus your mind on the breath and the parts of the breath, you may find your body getting a little antsy – in which case, your #2 today is “Sensations.” (Sensations can be pain or discomfort in the body that makes you want to move, the feeling of being too hot or too cold, and or the feeling that something needs to be scratched.) If you deliberately refocus your mind on the breath and the parts of the breath, you may find yourself feeling like it’s time to move or that you’re getting sleepy and then you could label your #3 today as “Emotions.”

Obviously, the examples above are generic examples and you may experience them in a different way or in a different order. However, note how long it takes for you to be distracted.  You could also make a note of how many times you bring your awareness back to breath. Keep in mind, this (bring the mind back, again and again) is the practice.

Make a note regarding your experiences during the time allotted and then move through any set of yoga poses or some other physical activities. If you notice specific physical discomforts/distractions, focus your practice on strengthening of relaxing the areas of the body that distracted you. If you found you were having a lot of mental distractions, challenge yourself by doing something that requires your complete attention. (If you’re looking for a practice, click here and see how Gary Soto’s poems inspired last year’s 12th offering.)

When you come back to the pose, set the timer again and notice what happens.

“Beneath my steps, my breath”

– excerpt from “Oranges” by Gary Soto

(for my twin and her best friend)

 

### NAMASTE ###

EMPTINESS & FULLNESS emptiness & fullness: 2019 Kiss My Asana Offering #11 April 11, 2019

Posted by ajoyfulpractice in Uncategorized.
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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness
EMPTINESS & FULLNESS emptiness & fullness

What was your reaction to all that “empty” space? Did you react the same way you do in a yoga class when the instructor suddenly stops speaking? Did it make you nervous? Did you think it was a mistake? Did you think I was posting about the first photograph of a black hole? Did you notice it at all?

Today is the birthday of Misuzu Kaneko and Mark Strand; two very different poets, who lived very different lives in very different places, but who wrote poems on very similar themes. Today is also the second “Throwback Thursday” in Poetry Month – so click here to read last year’s post about their lives and poetry.

“We cannot say that emptiness is something which exists independently. Fullness is also the same. Full is always full of something, such as full of market, buffaloes, villages or Bhikshu. Fullness is not something which exists independently.

The emptiness and fullness depends on the presence of the bowl, Ananda.

Bhikshu’s look deeply at this bowl and you can se the entire universe. This bowl contains the entire universe. This is only one thing this bowl is empty of and that is separate individual self.

Emptiness means empty of self.”

– excerpt from Old Path White Clouds: Walking in the Footsteps of the Buddha by Thich Nhat Hanh

FEATURED POSE for April 11th: Triangle Pose (Trikonāsana)

Triangle Pose (Trikonāsana) is a foundational pose – some might even call it a “beginner’s pose” that can also be very challenging. One way to work the pose is to notice the “empty” spaces around and in the body and to make those “full” of engagement.  Triangle can be practiced early in the practice (with very little warm-up) or as part of a standing pose sequence. Thighs, hips, and heart will be externally rotated. This pose can be done from a seated position. It is also prenatal approved (even encouraged). Supine Big Toe Pose (Supta Pādāngustāsana) is a reclining pose with similar engagement.

While standing in Equal Standing/Mountain Pose notice the “empty” space around your body. Move into the space on your left by arching the upper body to the side (similar to a Hot Half Moon, see KMA 2019 Offering #2). Notice the sensations in the spine and back. Repeat, or echo, the movement on the right. Come back to center.

This time, move into the space by stepping or floating your feet apart so that the feet are under the wrists or between the wrists and the elbows. Notice where you’ve parted the air and also how you are filling the space. Turn your right toes out so that the right heel would bump into the middle of the left foot if the legs were together. On an inhale, stretch out your collar bones; as you exhale reach your right forward until you reach your limit (and have reached the end of the breath). Inhale your right arm down and the left arm up, so that the arms are lined up over the right ankle. You can use a block to lift the floor up if you need more stability. As you exhale, move your right hip towards the left hip. Notice where “the air moves in / to fill the spaces where [your] body’s been.”

Notice the “empty” space between your legs. It is full of an invisible triangle.  Reinforce your awareness and engagement of this triangle and then sit on it by dropping your sits-bones towards the top of the triangle. Now that the thighs and hips are rotating up, engage your core and extend your spine. Consider that to extend your spine, you have to move the ribs and spine into a different position than they were in Hot Half Moon. Notice that as the spine lengthens the “empty” space beneath the right side of your torso is filled with a triangle (formed by the torso plus the right arm and leg). Gaze up, out, or down, but make sure the neck is comfortable.

After 30 seconds to 1 minute, engage your core and lift the torso up and return to Equal Standing. Repeat, or echo, on the other side.

If Triangle is your whole practice today, finish up by lying on your back with arms and legs spread wide. Notice how it feels to be spread out, to occupy so much space. Now, draw your legs together and arms into your sides for Savāsana. Breathe and allow the breath to extend out into the space you filled when your arms and legs were wide.

If Misuzu Kaneko’s story resonates with you, because you or a friend struggle emotionally, please call 1-800-273-TALK.

### OM SHANTI SHANTI SHANTHI OM ###

CH-CH-CHANGES, LIKE A RIVER: 2019 Kiss My Asana Offering #8 April 8, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Books, Buddhism, Changing Perspectives, Confessions, Daoism, Depression, Dharma, Donate, Faith, Food, Gratitude, Healing Stories, Health, Hope, Karma, Karma Yoga, Life, Loss, Love, Meditation, Men, Minneapolis, Minnesota, Music, Mysticism, One Hoop, Pain, Peace, Philosophy, Religion, Suffering, Uncategorized, Vairagya, Vipassana, Yoga.
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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

πάντα ρε “  (“panta rhei “ everything flows or everything to the stream)

 – Greek philosopher Heraclitus of Ephesos (c. 535 BCE – c.475 BCE)

 

“Earth to earth, ashes to ashes, dust to dust”

 – excerpt from funeral service in The Book of Common Prayer

 

Shift happens…all the time. Or, as the Greek philosopher Heraclitus once put it, “Everything changes and nothing remains still…you cannot step twice into the same stream.” Recognizing the temporal nature of everything, including ourselves and our experiences, can be very helpful.  However, it seems to be human nature to resist change and, in doing so, deny that change is happening – which, as the Buddha pointed out, creates suffering.

(Thus) have I heard that Prince Siddhartha Guatama of India was born into a family of great wealth and great privilege.  As pointed out at the beginning of this series, Siddartha means “one who has accomplished his goal” or “one who has achieved his aim” and – as far as his family was concerned his dharma (or goal) was to one day take over as ruler of his father’s lands. (The title “Buddha,” which means “Awakened One,” would come later in his life.)

Siddhartha knew nothing of pain and nothing of suffering, having been shielded from the existence of sickness and death, until the age of 29. Upon seeing the suffering of others, his life trajectory changed and he renounced the life he knew in order to find a path that would alleviate suffering. At the age of 35, tradition tells us, he articulated The Four Noble Truths:

  1. Suffering exists
  2. Suffering is caused by attachment, clinging, craving
  3. There is an end to suffering
  4. The Noble Eightfold Path is the way to end suffering

In some traditions of Buddhism, understanding and accepting these four noble truths is the key to waking up and there are a number of practices specifically designed to bring awareness to change happening every time you inhale, every time you exhale. In fact, the very act of sitting and watching the breath can illuminate the Four Noble Truths and the temporal nature of our existence.

The history of Japan and Japanese culture is full of change. Depending on where you look you may find an acute juxtaposition between accepting change, keeping a tradition (without change), and actually celebrating change. For example, most of the Buddhist world celebrates the Buddha’s birthday on May 8th or a day determined by a lunar calendar. Many temples in Japan, however, started celebrating on April 8th every year, when the country switched over to the Gregorian calendar in 1873.  During the Flower Festival, which is the birthday celebration, people will pour a sweet tea made from fermented hydrangea leaves over where small statues of the Buddha.

For an example of people celebrating change, look no further than the sakura (cherry blossom) season that is beginning. The Cherry Blossom Festivals that are currently kicking off (or ending, depending on the region) is completely separate from the Flower Festival associated with the Buddha’s birthday.

Sakura usually begin blossoming in the southern part of Japan and, over a matter of weeks, eventually blossom across the whole island. However, by the time the blossoms peak in the North they are already out of season in the South. The delicate flowers literally blow away like dust in the wind. For the heart and mind to hold the beauty of the moment when the flowers peak, with the awareness (and sadness) that the moment is already passing, is known as mono no aware (literally, “the pathos of things”). Mono no aware may be translated as “empathy towards things,” but there’s really no set words in English to express the feeling of wonder (“the ahhness”) inextricably tied to the longing and deep sadness that accompanies loss. This is what is – and yet, without some kind of mindfulness practice it is easy to separate the two sensations or to be so overwhelmed by the twin emotions that we focus on one to the complete exclusion of the other. Focusing on what feels good and appealing, while avoiding what doesn’t feel good results in more suffering. It also creates suffering when our longing for what has passed causes us to miss what is. (Not to mention, it causes us to continuously confront the illusion that we can go back to a moment in time, in the same way we think we can cross the same river twice.)

If you look at the history of sitting in Japan, you will also find lots of change – and sometimes a resistance to change. What is now commonly considered the proper way to sit in Zen Buddhism, as well as in day-to-day life, is seiza (which literally means “proper sitting”). Seiza is kneeling so that the big toes overlap (right over left) and then sitting on the heels. Women are taught to sit with the knees together, while men may be taught to spread the knees a little. In the modern times, this type of sitting is ubiquitous and considered respectful; however, prior to the mid 14th century and up to the late 16th century it was consider proper and respectful to either sit with legs to the side or cross-legged. Cross-legged was, in fact, the preference for many warriors as it was believed that a cross-legged position would not hinder a samurai if they needed to draw their sword.

“The way up and the way down are one and the same. Living and dead, waking and sleeping, young and old, are the same.”

 – Greek philosopher Heraclitus of Ephesos (DK22A1)

 

In the physical practice of yoga, the “proper way to sit” is in way that is stable and comfortable enough for you to focus on your breath. Notice that in Yoga Sutra II.46 (broken down in yesterday’s post) Patanjali uses the words sukham asanam which can be translated as “dwelling in a good space.” The flip side of a good space is dukha “a bad space” – or, more acutely, “a space of suffering.” As you move into this next pose, make sure you are not dwelling in a space of suffering.

 

FEATURED POSE for April 8th: Auspicious or Gracious Pose (Bhadrasana)

Auspicious Pose or Gracious Pose (Bhadrasana) appears in classical texts like Gheranda Samhita (c. 17th century) as a pose similar to seiza. In more modern texts it is depicted as a Bound Angle Pose (Baddha Konasana). Either variation can be in the beginning, middle, and/or the end of a practice. In fact, if you are doing a variety of poses today, you can return to your Auspicious pose the way your return to Downward Facing Dog, or Equal Standing, and notice was changed or shifted.

For the classical variation, be mindful of the knees and hips as you come to your hands and knees and bring the tips of the big toes to touch. Spread the knees as wide as you are able and then sit back on your heels. If there is a lot of pressure on the knees, sit on a block or blanket. You may also need a blanket or towel under the feet for this variation.

For the second variation, bring your feet together, like a prayer, in front of your hips (rather than behind). This variation is easier on the knees and feet. You may still need to sit up on a blanket or block. Especially if the hips are tight, you slump into the low back, and/or the knees are up higher than the hips. In this variation you can also adjust the feet (bring them closer in or further out) to bring more ease to the knees.

You can sit up tall with the hands resting on the thighs. Another option, which is very nice for the shoulders, is to lift your heart up (into the beginning of a backbend) and cross the hands behind the back so that you can grab the toes, the heels, or (if your feet are in front) the opposite hip. Make sure you are not leaning back, but instead are arching your chest up. Be mindful that you are not straining or compressing the low back.

If you have unregulated blood pressure issues, let your breath flow naturally in and ebb naturally out. If you find you are holding your breath or panting, ease out of the pose. If you are in overall good health, and they are in your practice, you can add your bandhas.

Dwell in this good space (sukha asama) until you have to move out of it (because it has become the “bad space” ( dukkha asanam). Be mindful that you ease out of the pose with the same awareness you used to get into it. Find some gentle, micro-movements to release the joints.

 

(Click here if you do not see the video.)

### NAMASTE ###

WHAT MAKES A WARRIOR HAPPY: 2019 Kiss My Asana Offering #7 April 7, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Black Elk, Books, Changing Perspectives, Dharma, Donate, Faith, Fitness, Gratitude, Healing Stories, Hope, Karma Yoga, Life, Loss, Meditation, Men, Minneapolis, Minnesota, Music, One Hoop, Pain, Peace, Philosophy, Poetry, Suffering, Twin Cities, Uncategorized, Vairagya, William Wordsworth, Wisdom, Women, Writing, Yoga.
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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“Who is the happy Warrior? Who is he
That every man in arms should wish to be?

– from “Character of the Happy Warrior” by William Wordsworth

“sthira sukham asanam” (YS II.46)

sthira           steady, stable
sukham       easy, comfortable, joyful
asanam        seat (meditation posture or pose)

Patanjali, who outlines the 8-limbed philosophy of yoga in the Yoga Sutras, does not spend a lot of time talking about the physical practice of yoga (hatha yoga, regardless of the style or tradition), which is a combination of asana and pranayama. About asana, the third limb, he indicates that one should cultivate – or continuously maintain – steadiness and ease. He goes on to explain that this cultivation, or “perfecting,” requires relaxing the effort and “allowing the attention to merge with the infinite,” which, in turn, brings a sense of “freedom from suffering.” Furthermore, he states that pranayama, the fourth limb of yoga, begins to occur as a result of the perfected and balanced pose.

At first glance this all sounds really odd. How do you relax the effort without falling over? And, if you’re worried about falling over, how can you possibly pay attention to anything other than not falling over?

“Simple causal reasoning about the feedback system is difficult because the first system influences the second and the second system influences the first, leading to a circular argument. This makes reasoning based upon cause and effect tricky, and it is necessary to analyze the system as a whole.”

 

– Karl Johan Aström and Richard Murray, Feedback Systems: An Introduction for Scientists and Engineers

It turns out that the two limbs create a feedback loop: if you can find balance between effort and relaxation (steadiness and ease), you will start to notice the breath, the parts of the breath and (as Patanjali points out in II.50-51) the breath becomes long, fine, and seamlessly continuous (or infinite). Simultaneously, if you observe the breath and adjust your body in order to find the position where the breath is long, fine, and seamlessly continuous, you will have found the physical balance between effort and relaxation. Finally, finding that physical balance will result in mental balance and clarity which, Patanjali explains, reveals inner light. (II.52)

“Whose high endeavors are an inward light
That makes the path before him always bright;”

– from “Character of the Happy Warrior” by William Wordsworth

While Virabhadrasana literally means “Hero Friend or Brave Person Seat,” in English we almost always translate it to “Warrior Pose.” Yoga practices which utilize standing poses (even if you’re seated in a chair) will inevitably include at least one of three Virabhadrasanas. However, there is also a seated pose (Virasana, accurately translated as “Hero Pose,”), a “Humble Warrior,” a “Shackled Warrior, and there are several poses associated with Hanuman, the monkey king, which all may also be referred to as “Warrior” poses. We may think of any number of warrior-like attributes we want to embody when practicing these poses. The question is, how often do those attributes include balance, generosity of Spirit, self-knowledge, happiness – or any of the other qualities William Wordsworth (born today in 1770) uses to describe the character of Vice-Admiral Horatio Nelson?

Wordsworth’s poem “Character of the Happy Warrior” (circa 1806) is similar in context to W. H. Auden’s poem “The Unknown Citizen” (circa 1939). They are both intended to eulogize and memorialize. The biggest difference in the two poems, however, is that Auden’s poem is pure satire and reveals a person who cannot actually exist. Nothing negative can be or is said about Auden’s “citizen.” On the flip side, Wordsworth was honoring the recently deceased Lord Nelson, who was praised for his leadership skills and persistence, and was known as a British hero of the Napoleonic Wars – despite being a strong proponent of slavery. Still, the flattering depiction in the poem is a legacy that lives beyond the man himself. The term “the happy warrior” enjoys a place in the English lexicon as a great way to summarize the character of a person (usually a man) who exhibits “our human nature’s highest dower” (or gift).

“We can perhaps change the whole world but it will not help us. On the contrary, if we change ourselves, then the world is automatically changed. Change in the world will come naturally, inevitably, spontaneously, as we bring about this change to ourselves.”

– Shri Brahmananda Sarasvati *

FEATURED POSE for April 7th: “Happy Warrior,” II variation (Ananda Virabhadrasana)

{*A quick shout out and thank you to Elias Lopez Garcia of Happy Warrior Yoga, for (unknowingly) helping me narrow down which warrior pose to feature today. If you appreciate this experience, please “like” his video, linked here and embedded below.}

This “Happy Warrior” variation can be done with or without warming up the body. Keep in mind, however, that this pose is asymmetrical and requires externally rotated hips. If you have hip and/or balance issues, use cat/cow or some sun or moon salutations as a warm up. You can also move into a wide-legged seated pose like Bound Angle (Baddha Konasana) or a squat – either Yogi Prayer Squat or Horse/Goddess Pose – with all four corners of your feet grounded, plus toes and knees turned out for external rotation and abduction.

When you are ready to practice “Happy Warrior,” spread your legs so that the ankles are underneath the wrists or between each elbow and wrist. Make sure the toes are all pointed in the same direction and that the feet are parallel to each other. With the arms spread wide, breathe deeply in and out, making sure that you feel open and grounded. Notice your breath. Adjust your position if you are not feeling stable and comfortable, or if the breath is not naturally deepening.

After a few moments, lift your arms up and out, making a “V” shape for “5-Pointed Star” (also known as “Big Asana” and “Hallelujah Asana”). Crown of your head is the fifth point of the star so press down to lift the body up. Inhale the corners of your mouth up towards your ears and exhale, relax your jaw, for “5-Pointed Smile.” Breathe here and notice how you feel as the sensation of the smile spreads out through your fingers and toes, as well as the corners of your mouth and the crown of your head.

Maintaining the internal sensation of the smile, even as the expression on your face softens, exhale to turn the right toes out so that the right heel lines up with the middle (or center) of the left foot. You may need to bring your hands down to your hips for balance. Once you establish this heel-to-arch alignment, bend your right knee as close to 90 degrees as you are able to reach. Make sure that the knee is over the ankle, tracking the pinky toe. Check to make sure that you are balancing your weight between both feet, both legs, and both hips. Double check the hips to make sure the back (left) hip isn’t getting cocky and sitting higher than the right.

Inhale and lift your arms straight up in the air over your head. Check to make sure that your hips are open wide (away from each other) and that the shoulders are directly over your hips so that when your arms are raised the upper body looks like it’s in Mountain Pose (Tadasana)/Arms Over Head Pose (Urdhva Hastasana). On an exhale, lower the arms just enough to go back to the “V” position. Gaze up, straight over your heart, and press down in order to lift your head up.

Embody the internalized sensation of the smile. Simultaneously, think of your favorite warrior, agape or otherwise, and embody what you see as their best characteristics. Now, embody your best characteristics – all simply in the way your hold your body. After 5 – 7 breaths, release the pose and move back into the starting position. Repeat the pose on the other side.

 

### Jai Jai Gurudev Jai Jai ###

 

THE POSSIBILITIES OF DELIGHT & WISDOM: 2019 Kiss My Asana Offering #5 April 5, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Art, Books, Changing Perspectives, Donate, Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Loss, Maya Angelou, Meditation, Men, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Poetry, Robert Frost, Suffering, Twin Cities, Vairagya, Wisdom, Women, Writing, Yoga.
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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“When Emily Dickinson wrote, “I dwell in Possibility – / A fairer House than Prose” she used capital P’s to juxtapose possibility and prose. (Yes, she capitalizes house as well, but we’ll get to that in a moment.) Her Possibility was Poetry; it allowed her to move beyond the confines of her physical house, as well as beyond the limits of her physical body and mind. Poetry allowed her to move beyond her seemingly mundane, commonplace (dare I say it…), prosaic life. It took her deeper.

 

Every April, I ask my classes, “What if the “P” stood for Pose? What if it stood for Prana? Could you dwell in that possibility? Could you go deeper?”

Since 1996, April has been National Poetry Month.”

– from the beginning of my 2018 Kiss My Asana blog offerings  (poetry from “I dwell in Possibility” by Emily Dickinson, with music by Margaret Far)

The beginning of a practice is full of possibilities. There is the possibility that the practice will (to paraphrase Robert Frost) begin with delight and end with wisdom. Of course, the minute you come into the first pose, you start to limit your next set of movements. After all, how many different ways can you move out of a comfortable seated position, Equal Standing (Samastithi), Corpse Pose (Savasana), or Child’s Pose (Balasana)? OK, ok, the standard starting poses are the standard starting poses for a reason: while there are only so many ways you can move out of them, they still provide a good starting point for an infinite number of possibilities.

But, what if you never really came out of the pose?

The aforementioned starting poses still seem to provide ample opportunity for a lot of possibilities. After all, you can do a variation of the standing pose Triangle (Trikonansana) in a seated position – on the floor or in a chair or on your back. The question is: If Child’s Pose is the modification for every pose (as I say at the beginning of almost every practice), how do you “do” Triangle Pose in Child’s Pose?

“Come away, O human child!
To the waters and the wild
With a faery, hand in hand”

– from “The Stolen Child” by William Butler Yeats, with music by The Waterboys

FEATURED POSE for April 5th: Child’s Pose, variations (Balasana)

NOTE: Even though Child’s Pose (Balasana) is considered a foundational or “beginner” pose, it is not for everyone. You can definitely place a bolster, pillow, blanket, or block between your hips and heels in order to take pressure off of the knees. You can also put a blanket under the knees. Sometimes it is helpful to place your hands or a prop under your head. For some, however, these options are still not enough to make Child’s Pose accessible. If you need another option, lie down on your back with your feet flat on the wall in a way that is comfortable for your knees. Another supine option is to bend the knees with the heels resting on a stable surface in such a way that your knees are comfortable (ideally, you want to make sure the surface is wider than your hips). Either way, follow the cues below as it makes sense from the supine position.

Stand on your hands and knees, stacking shoulders over elbows, elbows over wrists, and hips over knees. Bring your big toes to touch and spread your knees as wide as you feel comfortable – which may mean your knees are touching, as far apart as the mat, or somewhere in between. Sink your hips to your heels and lower your forehead and nose to the mat. Arms can be by your sides or reaching on the floor over your head.

As noted above, you can cross your arms or use a prop to support your forehead and use any combination of props to support your hips and knees. Take a moment to get comfortable and then allow the breath to deepen.

Keeping the breath steady, bring your awareness to how your body feels and what it might need to be a little more comfortable, a little more stable, and a little more joyful. Visualize yourself practicing a simple twist, Downward Facing Dog (Adho Mukha Svanasana), Forward Fold (Uttanasana), Horse/Goddess Pose, Warrior I & II (Virabhadrasana I & II ), Triangle Pose (Trikonasana), and Revolving Triangle Pose (Parvritta Trikonasana). Consider how you work your body in each pose and how you feel when you come out of the pose. Now, you’re going to do all of those poses while still in Chid’s Pose.

“Well your faith was strong but you needed proof”

– from “Hallelujah by Leonard Cohen with music by Jeff Buckley

Simple Twist: Inhale and reach the arms overhead as you also stretch the ribs and hips away from each other. As you exhale, thread the right arm under your left armpit so that the right palm faces up on the left side of your mat. Turn your head to the left so that the right cheek and shoulder are on the mat. Adjust as needed to make sure the knees, right arm, and neck are comfortable. You can always place a prop or the left arm under your head in order to support the neck. The left arm can also stay on the floor – reaching overhead – or you can lift the left arm straight up in the air, opening a little more into the twist. Another option is to lift the left arm on an inhale and then exhale and bring it behind your back, reaching for your right hip or thigh. Make sure the hips and heels stay as neutral as possible. If you are on your back, you may need to brace the left forearm against the right upper arm.

This is “Thread the Needle.” Breathe here for 5 – 7 breaths and then release and switch to the other side.

Downward Facing Dog & Forward Fold: Return to your hands and knees for a moment. Either separate the knees and the feet so they are the same distance apart, or bring the knees together and feet together. Inhale to Cow Pose and as you exhale curl your toes under. Inhale and walk your hands as far forward as they will go without the hips moving away from the heels and with the elbows coming to the ground. As you exhale, let your heart melt down. If you are not feeling a bit of a back bend, start over and check your alignment as you go. If you are feeling too much of a back bend, place something under your forehead. If you want to feel more of a back bend, look up. Once you have extended your spine, press through your arms and heels, keeping the hips high, and breathe here for 5 – 7 breaths. This is a “Puppy Dog” variation.

Release the back bend by letting your whole body melt down. Arms can be reaching on the floor over your head or down by your sides. Relax everything. This is your modified Forward Fold. Breathe here for 5 – 7 breaths.

Horse/Goddess Pose & Warrior I: Spread the feet and knees as wide as is comfortable for you. Stretch the arms out like a “T” and then bend the elbows to 90 degrees, keeping the elbows in-line with the shoulders and palms facing the floor (or ceiling, if you are on your back). This is your modified Horse/Goddess. Breathe here for 5 – 7 breaths.

Release into modified Warrior I by inhaling your arms overhead (still on the floor). Warrior I typically creates an opportunity to stretch out the front of the back hip and thigh, as well as the back of the back calf. To modify this engagement, stretch your left leg straight back and curl the toes under. Focus on reaching the hips and heels away from the arms and heart (and vice versa) for 5 – 7 breaths. Hug the left knee back in towards the chest and repeat on the right side for the same length of time.

Warrior II & Triangle: Return to your most comfortable version of Child’s Pose. Stretch the arms out like a “T” and gaze to the right. Breathe in this modified Warrior II for 5 – 7 breaths. If you want to experience the back leg engagement, again stretch the left leg straight back and breathe.

Moving from modified Warrior II, you may need to bend your elbows in order to stretch your right leg out like a “T”. See if you can get the right knee and ankle up as high as the hip. Once you have reached your limit, press the foot down (either big toe side down or foot flat) and gaze in the direction that feels most comfortable for your neck and shoulders. Again, left leg can be bent or extended. Breathe in this modified Triangle for 5 – 7 breaths.

Return to your most comfortable version of Child’s Pose for a few breaths and then repeat on the other side.

Revolving Triangle: Starting with your most comfortable variation of Child’s Pose, move into the earlier twist (“Thread the Needle”) with right arm threading under the left arm pit. Bend the left elbow so the left hand is flat on the floor under your nose. Using the left hand for support, take a deep breath in and stretch the left leg out like a “T” so that right fingers and left toes are reaching toward each other. Brace the foot into the floor. The left hand can stay in a support position or move into one of the positions described at the beginning. Breathe here for 5 – 7 breaths. (NOTE: It is possible to do this modified Revolving Triangle with the right leg extended back, but that variation of Universal Yoga’s “Dragonfly” requires quite a bit of hip and low back flexibility.)

To unravel the twist, bring the left hand back into its support position (in front of the nose) and unthread the needle before hugging the left knee into the body (which brings you back into Child’s Pose). Spend a few breaths in your most comfortable variation of Child’s Pose and then repeat on the second side.

Stay in Child’s Pose or move into Savasana or a comfortable seated position. Spend some time in the stillness, allowing the breath to be “the air a staircase” and notice how you feel.

“Moments of great calm,
Kneeling before an altar
Of wood in a stone church”

– from “Kneeling” by R. S. Thomas, with accompanying music by Hilary Tann

“…will the neighbours say, / ‘He was a man who used to notice such things’?”

– from “Afterwards” by Thomas Hardy, with accompanying music by Sir Jon Lord (recitation by Jeremy Irons)

As I’ve mentioned before, during Poetry Month I like to highlight poets and poems in some classes with playlists featuring poems and music inspired by a single poet, their poetry, and their life – or, a playlist featuring a variety of music-poem combinations. The music-poem combinations referenced throughout this post are part of my playlists.

Want to hear more? Stay tuned! The extended playlist is coming to my YouTube channel soon. In the mean time, here’s the link to the beginning of my 2018 KMA offering, featuring a poem-practice per day.

### Dr. Maya Angelou said, “When you learn, teach. When you get, give.” If you are getting something from this practice/offering, please consider what you can give. ###

STILL RISING, STILL SINGING: 2019 Kiss My Asana Offering #4 April 4, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Books, Buddhism, Changing Perspectives, Confessions, Depression, Donate, Faith, Fitness, Gratitude, Healing Stories, Hope, Karma Yoga, Life, Loss, Love, Mantra, Maya Angelou, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Poetry, Suffering, Tragedy, Uncategorized, Vipassana, Yoga.
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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

April is not only the standard month for Kiss My Asana, it’s also National Poetry Month. Every year I figure out a way to treat each class that I teach to at least one “April is Poetry Month” practice, full of poems set to music. For my 2018 Kiss My Asana blog offering, I profiled poets, featured poems, and offered a practice inspired by the poet and their poetry. Since I don’t always teach on Thursdays, this year’s offering will include “Throwback Thursday” links and, at least once, a profile and poems that didn’t get posted last year.

As it happens, I am subbing today ( Thursday, April 4th) – which also happens to be the anniversary of the birth one of our greatest poets, Maya Angelou. Dr. Angelou would have turned 91 today.

You may write me down in history
With your bitter, twisted lies,
You may trod me in the very dirt
But still, like dust, I’ll rise.

– from “Still I Rise,” by Maya Angelou

The more I see people suffering, fearing, and living in confusion, the more I am amazed by the heart’s ability to be loving, kind, compassionate, and even playful. I have heard it said, on more than one occasion, that we have a limited capacity for pain – there is only so much anyone of us can handle before we pass out – but an unlimited capacity to experience love and joy. The heart rises up, always.

In Buddhism, there are four (4) Bhramaviharas (Divine Abodes, meaning that they are the “special dwelling places of the Divine”). I call them the heart practices, even though (technically) there are more than 4 “heart practices” in Buddhism. The bramaviharas are the unlimited capacity for loving-kindness or goodwill (metta), an unlimited capacity for compassion (karuna), an unlimited capacity for empathetic joy (mudita), and an unlimited capacity for equanimity (upekkah) – which serves as a checks and balance for the others. While these are attitudes believed to be inherent to the human spirit – something found deep within each heart – these are also attitudes to cultivate. And, you find techniques to cultivate these attitudes in various Buddhist traditions, but also in other major philosophies and religions.

In Tibetan Buddhism, there are Lojong or “mind training” techniques, which consist of approximately 59 aphorisms or slogans that can be used as meditation points. The first states, “First, train in the preliminaries.” There are four (4) preliminaries: maintaining an awareness of the preciousness of life; be aware of the reality that life ends…; recall that whatever you do, whether virtuous or not has a result…; contemplate on how ego driven pursuits result in suffering.”

The other statements are also simple. One such slogan is “In all activities, train with slogans.” Another is, “Begin the sequence of sending and taking with yourself.”

As you move through your practice, take a moment to offer yourself loving-kindness, compassion, joy, and equanimity awareness that all beings suffer and all beings deserve an end to that suffering). As Dr. Angelou said, “Hate, it has caused a lot of problems in the world, but has not solved one yet.” Try a little tenderness.

FEATURED POSE for April 4rd: Camel Pose, hands on floor variation (Ustrasana)

Begin in table top (hands and knees to the mat), in a seated position, or in a standing position with knees bent and hands braced on the thighs. Inhale love, exhale kindness. Move though a few cycles of breath until the mantra (“love” on the inhale and “kindness” on the exhale becomes seamless.) Continuing the mantra, inhale and lift the heart and hips into cow pose. With an exhale, shift into a Halloween cat pose. Move one-breath-one motion, waking up the spine and engage the spirit of metta.

After 5 – 10 full cycles, sit back on the floor or a block with the knees and feet two (2) fists width apart or stand up straight on your feet. Make sure your knees are comfortable. Offer yourself some compassion. Scan your body and as you notice the places where you are holding discomfort and disease, think to yourself, “I see your suffering/I care about your suffering/May you be free of suffering/May the causes and conditions of your suffering end.”

Adjust your body so that it becomes more comfortable. If needed move through a series of sun salutations changing the back bend with each one so that the back bends are progressive (e.g. cow the first time, sphinx the second time, any cobra the third time, extended cobra or Upward Facing Dog the fourth time.) If needed add a twist before the first set or after the last set. Return to the earlier kneeling position with hips between the knees. Notice how you feel physically, mentally, and energetically.

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

– Maya Angelou

The standard way to start Camel Pose is to stand up on the knees, giving yourself a little cushion (again with the thighs apart about 2 fists width apart) and bracing the hands at the waist or behind the back. If you are practicing this pose while standing on your feet, start with the standard variation. However, if you are kneeling or seated try the variation with knees and feet 2 fists width apart, but sit back (so hips are grounded on the floor, the chair, or a block) and place the hands on the floor, your feet, or a block. For all variations, gaze is right in front of your eyebrows.

If you are standing on your feet, inhale and lift your heart up and out towards your focal point. As you exhale, move your gaze a little higher up or, once you’re gazing at the ceiling, a little further back. The heart keeps rising as you inhale, opening as you exhale – until you reach a physical limit with your hands still at your back or (if it’s accessible to you) you can walk your hands down a wall into an extreme variation of full wheel (Urdhva Dhanuarasana).

If you are seated and leaning back, take an extra round of breath to extend your spine and then begin lifting your hips towards your focal point as you inhale, ensuring your core is engaged as you exhale. Once you’ve lifted the hips almost over the knees you may hold where you are or start lifting the heart on the inhale and moving the gaze on the exhale (as described above). The hands can stay grounded or move to the low back for support if the hips are stacked over the knees.

In all variations, make sure the neck is long. There is a tendency to drop the head back, over extending the neck, in order to go deeper. This actually compromises the integrity of the pose. Make sure, also, that the hips stay in line with the knees. This pose is prenatal-approved and can be practiced with a wall to support the front of the hips and also with a combination of props behind the hips.

After a few rounds of breath, come into any pose where you can relax and release without strain. Close your eyes and breathe. Notice how you feel physically, mentally, and emotionally.

One lojang statement says, “Always maintain only a joyful mind.” When you feel joy in your experience, cultivate that attitude so that you can feel it for others when they experience good fortune.

Round out your practice with a forward fold that matches the intensity of your back bend. For example, if you felt comfortable in the pose and did not feel you were overexerting, you might take Child’s Pose. If you felt like you were working very hard – but still not overexerting – you might take Child’s Pose or a forward fold with your legs stretched out in front (Paschimottanasana) or a standing forward fold (Uttanasana). If your back feels strained even after you release the back bend, come into a supine forward fold: either lay on your back with legs lifted up in the air or practice Legs-Up-the-Wall (or on a chair). Remind yourself that each part of your body, and each part of your mind, deserves to be free from suffering.

The caged bird sings

with a fearful trill

of things unknown

but longed for still

and his tune is heard

on the distant hill

for the caged bird

sings of freedom.

– from “Caged Bird” by Maya Angelou

Allow your body to relax, release, rest – and breathe. As you settle into Savasana or the final pose of your choice, remember all beings everywhere deserve to be free from suffering.

Want more? Here’s the “Throwback Thursday” link to last year’s profile and practice.

### Dr. Angelou said, “When you learn, teach. When you get, give.” If you are getting something from this practice/offering, please consider what you can give. ###

ONCE UPON A TIME – 2019 Kiss My Asana Offering #2 April 2, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Books, Changing Perspectives, Fitness, Healing Stories, Health, Hope, Men, Minneapolis, Minnesota, Movies, Music, Pain, Philosophy, Suffering, Uncategorized.
Tags: , , , , , , ,
add a comment

The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with today’s theme or concept 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 a donation-based class on April 27th or May 4th.

I also challenge you to set aside a certain amount every day that you practice with this concept/theme 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.

***

“Books help us slow down…. Books help us not to rush, books teach us to notice things, and books invite us or even make us sit down for a while.”

– from 2019 International Children’s Book Day message by Kęstutis Kasparavičius (translated from Lithiuanian by Daina Valentinavičienė)

Pretty much everything Kęstutis Kasparavičius wrote about books, in his 2019 International Children’s Book Day message, can be stated about yoga. There’s something that happens when you get on the mat, when you tap into the breath – even when you move with the breath. Like reading, practicing yoga is accepting an invitation to explore.

As someone who loves to read, it is heartbreaking to know that many people around the world (including approximately 43% of adult Americans, in 2003, or approximately 32 million, in 2013) demonstrate a “below basic” (14%) or “basic” (29%) literacy level. There’s no shame in not knowing how to read – and no shame in asking for help to learn or in asking to be assessed – however, not knowing how to read means you miss out on some of the greatest stories, some of the greatest adventures, and some of the greatest learning experiences. Simply put, there can be joy in reading and if you can’t read (or can’t read without frustration) you are missing out on some joy.

Just as I love to read, I love to practice yoga. So, it is equally heartbreaking to know that many people aren’t practicing yoga, because they have had a bad experience with yoga in the past and/or they are unaware of all the different ways yoga can be practiced. Bottom line, yoga is a personal practice and so there is a practice for every person. In fact, since there are over 7.5 billion people in the world there are at least 7.5 billion ways to practice any pose at any given moment. And, there can be joy in the practice.

International Children’s Book Day is celebrated every year on or around April 2nd. This annual celebration of children, books, authors, and illustrators coincides with the anniversary of Hans Christian Andersen’s birthday. Born in 1805, Christian Andersen was the author of short stories, poetry, plays, autobiographical novels, and travelogues. Ironically, he is remembered for the work that was initially overlooked: his children’s fairy tales. It took 10 years and an English translation for Christian Andersen’s fairy tales to be recognized, but ultimately they brought him success, fame, acceptance, and the opportunity to travel and meet writers he admired. Among those writers was Charles Dickens, who – like Christian Andersen – had also grown up without a lot of money and shared a concern for the less fortunate.

Hans Christian Andersen, the author of over 150 fairy tales, was the only son of a shoemaker – who told him stories from Arabian Nights – and an illiterate washerwoman. When his father died, Christian Andersen was 11 years old. Imagine, for a moment, receiving the gift of 1,001 variations of life and then facing the possibility of death stealing that gift. Imagine never having received the gift. How would you view the world, or yourself, without your favorite childhood stories?

FEATURED POSE for April 2nd: Pose Dedicated to the Sage Bharadvaja (Bharadvajasana), aka Stag aka Mermaid

Between the pages of “The Princess and the Pea,” “The Emperor’s New Clothes,” “The Ugly Duckling,” “The Little Match Girl,” “The Tallow Candle,” The Nightingale,” and over a hundred others, there is inspiration for a whole practice – and not just because of the poses, there are also life lessons and the opportunity for svadyaya (the internal observation of self study). Feel free to play and explore, maybe even get together with your kids and tell one of your favorite stories through the poses, like an interpretive dance.

I picked today’s featured pose, because it can be practiced at the beginning, middle, or end of a practice. Variations of it appear in a variety of practices (including in Pilates) and it can be a prenatal approved twist. It also allows the hips, back, and pelvic floor to tell a very interesting story about how we’re connected. Notice how you feel!

Sit on the floor or in a chair with both sits bones rooted to your supporting surface. If your hips are tight – if there’s compression in your low back and/or hip – sit up on top of something so that your hips are higher than your knees when the ankles are crossed. If you are sitting in a chair, make sure your feet are also grounded. Press down in order to extend up. Spend some time bringing your awareness to the breath. Notice how your body (especially your spine) reacts to the inhale, and then to the exhale.

You can move straight into the featured pose. If, however,  you want more movement in your practice, move through some sun salutations and maybe some standing poses, before practicing the featured pose. If you prefer less movement, but have really tight hips, practice a Bound Angle Pose (Baddha Konasana) and any form of squat before the featured pose. All of the above may be practiced in a chair.

When you’re ready to practice the featured pose, hug your knees into your chest on an exhale. Take a deep breath in and separate your knees about as far apart as your hips or your mat. On an exhale drop the knees to the right so that the right foot is next to the left thigh. Right hip and thigh are externally rotated; left hip and thigh are internally rotated. Adjust the legs as needed so that the knees are comfortable and the hips are grounded. If you are in a chair, you might need to bring closer together and then tip them to the right. If the left knee is uncomfortable, you can always extend the knee. If you are leaning into one hip more than the other, place something under the grounded hip (unless you are practicing Soma Yoga’s Lighthouse and then there may be a slight lift). If you want more for the hips, place the right foot on top of the left thigh, close to the left hip. Again, make sure the knees are at ease.

Cup the knees with the hands and move through a seated cat/cow: Lifting the heart up on the inhale and curling into yourself on the exhale. Start the movement in the base of the spine – so that you explore the full range of motion in your hips and core.

After 5 – 7 rounds of breath, rotate your upper body to the right. Place your right hand behind your hips, for support or reach for your left hip. If the right foot is on top of the left thigh, see if you can hold the right big toe with right peace fingers. Left hand cups the right knee. Breathe here for 5 – 7 rounds of breath or set a timer and hold the twist for a couple of minutes.

From the twist, you can lower the upper body over the right thigh or (if it’s accessible) rotate the upper body so you can see the space behind your back and then fold, belly down. Another option, instead of the forward fold, is to bring the up body more to center – but while still holding the right knee with the left hand – and reach the right arm over the right ear, towards your left side. Pull the arms away from each other as you inhale (right arm up, left arm down) and rotate your heart and gaze up towards the lifted arm. After 5 – 7 rounds of breath, release to center and hug the knees in. After a few moments, repeat the pose of the left side.

Finish your practice with the heart opener / back bend of your choice, followed by Savasana – or “the Princess in the Pea (after the pea is removed)” Pose. Feel free to substitute a different final pose, but definitely give yourself at least 2 minutes relaxing in stillness.

Here’s some music if you choose the sun salutation route! Are you sure it’s “Just look at the world around you / Right here on the ocean floor” vs “Right here in your pelvic floor?”

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