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MAY THE FOURTH KISS MY ASANA: 2019 Offering #19 May 3, 2019

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The “practice preview” below is part of my offering for the 2019 Kiss My Asana yogathon AND (since the Kiss My Asana yogathon raises resources as well as awareness) it is an invitation to join me for a donation-based class on May 4th.

You can still donate (until May 15th).

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.                               

***

“Do. Or do not. There is no try.”

– Yoda* in The Empire Strikes Back

“It moves through and surrounds every living thing. Close your eyes…. Feel it….it’s always been there. It will guide you.”

– Maz Kanata* in The Force Awakens

 

“This level of energetic sensation is what guides my teaching of yoga all these years later. I can teach a walking person the subtleties of a standing pose, for example, because of my energetic experience. I can ‘feel’ the poses, feel how the physical instructions are intended to amplify, guide, and direct the flow of energy. When I teach, I give instructions and then observe not just whether the physical actions are occurring, but also whether the intended energetic release is happening through the student’s mind-body relationship. If the energy of the pose is not flowing correctly, I can often adjust the student and enhance his or her experience.”

– Matthew Sanford writing in Waking: A Memoir of Trauma and Transcendence about teaching yoga (2006)

What struck me the first time I took a class with Matthew Sanford, and continues to strike me whenever I have the good fortune to take a class from him, is that he teaches from the inside-out – instead of from the outside-in. What I mean by that, is that while a good number of us get on our mats and focus on the outside in order to go inward, Matthew starts inside and works his way to the outside. He was not my first teacher to teach like that. When I started practicing yoga, I was fortunate enough to have a couple of teachers, including my first teacher (Robert Boustany) who taught in a similar fashion. But, when I first started practicing yoga, I didn’t know there were teachers who practiced and taught in a different way.

Also, let’s be honest, when I started practicing yoga, I didn’t really get what my teachers were doing or how they were doing it. I just assumed that if you practiced (the physical practice) eventually you would start to understand the energetic practice. Years later I would discover that that’s just not so: Some people can practice for decades and never realize what it is that’s actually happening inside themselves. And, perhaps, some people don’t believe or care.

“The act of living generates a force field, an energy. That energy surrounds us; when we die, that energy joins with all the other energy. There is a giant mass of energy in the universe that has a good side and a bad side. We are part of the Force because we generate the power that makes the Force live. When we die, we become part of that Force, so we never really die; we continue as part of the Force.”

– George Lucas explaining “The Force” in a production meeting for the Empire Strikes Back (quoted in Star Wars: The Anointed Screenplays by Laurent Bouzereau (1997)

 

“That I could feel such things so quickly – the loud rush produced by simply taking my legs wide, the upward energetic release produced when hands-in-prayer was done with yogic precision – meant that those phantom feelings had not left me. Instead, they had been waiting in silence, waiting for me to let them back into my conscious experience. Consciousness does not abandon us. It is only denied.”

 – Matthew Sanford writing in Waking: A Memoir of Trauma and Transcendence about his first yoga experience with Jo Z (2006)

When I first started practicing yoga, I was surrounded by professional dancers and musicians – people/athletes who used their bodies for work. I was the odd duck, not because I was the least flexible person in the room, but because I had the least body awareness. Part of what made those first practices so dynamic and compelling, was the focus on what we could do.

Think about that for a moment. For 60 – 75 minutes, everybody’s mind-body was focused on what each of us could do in that moment. Nothing else mattered. The practice was intentionally personal and accessible. It never occurred to me that yoga could be, or would be, anything else. However, after I went through my first yoga teacher training and started teaching, I realized something that astounded me and broke my heart: not everybody knew yoga could be accessible. Not everybody knew there were different ways of practicing. And, as a result, people would not practice (or would stop practicing) because of something they couldn’t do.

“Yes, everybody can do it…. It’s just the Jedi who take the time to do it…. Like yoga. If you want to take the time to do it, you can do it; but the ones that really want to do it are the ones who are into that kind of thing. Also like karate. Also another misconception is that Yoda teaches Jedi, but he is like a guru; he doesn’t go out and fight anybody…. Well, he is a teacher, not a real Jedi. Understand that?”

– George Lucas answering questions in a Return of the Jedi story conference, July 13 – 17, 1981 (quoted in The Making of Star Wars: Return of the Jedi by J. W. Rinzler (2013)

 

“Jo and I discovered that alignment and precision increase mind-body integration regardless of paralysis. The mind is not strictly confined to a neurophysiological connection with the body. If I listen inwardly to my whole experience (both my mind’s and my body’s), my mind can feel my legs.

This is one of those truths that is easy to pass by, like the existence of dinosaurs. But in fact, it should dumbfound us – that, on some level, something as simple as the more precise distribution of gravity can transcend the limits set by a dysfunctional spinal cord. When I move from a slumped position to a more aligned one, my mind becomes more present in my thighs and feet. This happens despite my paralysis. It is simply a matter of learning to listen to a different level of presence, to realizing that the silence within my paralysis is not loss. In fact, it is both awake and alive.”

– Matthew Sanford writing in Waking: A Memoir of Trauma and Transcendence about his yoga practice (2006)

May the 4th is a special day for Star Wars fans and a day when I love to teach “Star Wars Yoga” inspired by Matthew Latkiewicz. When I realized one of the days I was considering teaching a Kiss My Asana donation-based class was May the 4th, I almost rescheduled. At first I thought, ‘How can I make the class fun, informative, and accessible?’ Then I thought, ‘How can I not?’

MAY THE FOURTH KISS MY ASANA

May final 2019 Kiss My Asana donation-based class will be Saturday, May 4th ((4:00 PM – 6:00 PM) at Flourish pilates+yoga+bodywork, 3347 42nd Ave S, Minneapolis) Please join me on this very special day when will explore the power of the Force that surrounds, penetrates, and binds everyone – regardless of size, shape or physical and mental abilities. This practice will include partner work and is open to all abilities. Space is limited.

NOTE: This space contains an accessible bathroom.

Please RSVP to myra(at)ajoyfulpractice(dot)com if you would like to join this practice.

(*NOTE: Ever notice how some of the most memorable “wise teachers” in Star Wars are short, funny looking and have enormous eyes (or glasses)? No? Okay. Maybe it’s just me.)

FEATURED POSE for May the 4th: Downward Facing Wookie

Downward Facing Wookie is a pose with several variations, many of which can be practiced without warming up. Most variations are also prenatal approved.

If you are coming into the classical version (what most people will think of as Adho Mukha Svanasana or Downward Facing Dog), start in Table Top with hands and knees on the mat. Stack shoulders over elbows, elbows over wrists and hips over knees with the feet the same distance apart as the knees. Inhale and lengthen the spine, maybe even moving into Cow Pose (to exaggerate the spinal extension) and then exhale to use the arms and legs to push the hips up into the air. You want your body in the shape of an upside down “V” or a capital “A” without the bar across the center. Check to make sure fingers and toes are spread wide with the middle fingers pointed forward, most of the weight in the hands concentrated on the thumb and first fingers, and the big toes behind the thumbs or behind the middle fingers. To stretch out the spine, bend the knees slightly and find what feels like Cow Pose. (Don’t make it about looking up; make it about extending the spine.) Once the spine is long, ribs reaching away from the hips, see if you can straighten the legs. Even if the legs stay slightly bent, push the spine towards the things, the shoulders towards the hips, the hips towards the ceiling, the thighs towards the space behind you, and let the heels release towards the earth. Balance the effort between the arms and legs. This is a full body stretch. Gaze at your nose, your belly button, or the space between your toes – but make sure your neck is still long and ears are between the straight arms.

If you have wrist issues, you can use a wrist guard (which looks like the floorboard for a door) or a towel / blanket to lift the wrists up higher than the fingers. Another option for wrist and shoulder issues is to practice with the elbows and forearms on the ground, with elbows shoulder width apart. All other alignment is the same for this variation that is sometimes referred to as Dolphin Dog.

Downward Facing Wookie is a standing pose, an arm balance, a forward fold, a back bend, and an inversion. If you want to skip the inversion, one option is to stand arms length from a wall (with finger tips barely touching the wall) and then hinge from the hips until the palms are flat on the wall and the ears are between the arms. The same alignment principles apply as with the earlier variations; push through the heels of the hands and the heels of the feet to get the spine as long as possible. This variation can also be practiced with forearms on the wall.

Another option is to practice in a seated position. One seated variation, whether you are in a chair or in Staff Pose (Dandasana) is to stretch the arms over your head and then flex the wrists so that the palms are pushed up towards the ceiling (fingers will point behind you). In this variation, push through the heels, thighs, and hips in order to extend the spine and push the palms up. All the same alignment principles apply.

There is also a variation of Downward Facing Wookie that can be done with the feet on the wall, but that’s a variation will save for another time.

Doesn’t matter which variation you practice, on May the 4th let’s see if we can prove Alan Tudyk (aka K2S0) wrong about that vocal cry. Everyone, lift up one arm or leg, take the deepest breath you’ve taken all day, and ROAR it out.

###

RIP Peter Mayhew

May 19, 1944 – April 30, 2019

###

 

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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. ###

One of the Greatest and Simplest Tools – 2019 Kiss My Asana Offering #3 April 3, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Books, Changing Perspectives, Depression, Donate, Faith, Fitness, Gratitude, Healing Stories, Hope, Karma Yoga, Life, Loss, Meditation, Men, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Suffering, Surya Namaskar, 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.

***

“Are you sleeping? / Still dreaming? / Still drifting off alone.”

– “Sleeping” by Glen Hansard & Marketa Irglova

“And he became old in as many days as he had slept years;”

– Diogenes Laertius writing about the philosopher Epimenides

Upon hearing that the short story author Washington Irving was born April 3, 1783, some might suppose that today’s peak pose will be Savasana. Such an assumption, however, would mean that “some” are making the same error as Rip Van Winkle.

“The great error in Rip’s composition was an insuperable aversion to all kinds of profitable labor.”

– from “Rip Van Winkle” by Washington Irving

Contrary to popular belief, Savasana, which is sometimes used as a starting pose, but is most commonly practiced as a final pose, is not the time to take the deepest nap you’ve taken all day. Instead, Savasana (Seat of the Corpse) marks the death of the practice and creates an opportunity to practice the final four limbs of yoga (pratyahara, dharana, dhyana, and Samadhi).

Swami J of the Himalayan tradition says, “The willingness or unwillingness to withdraw attention from sensory experience is a significant dividing line between those who experience true meditation and those who experience only physical relaxation.” Pratyahara (sense withdrawal) is the fifth limb of yoga and serves as a bridge between engaging the mind-body in order to connect with the spirit and recognizing that the mind-body-spirit connection eternally exists. It allows one to direct their attention towards a single point, without distraction. That point could be light, love, the sun, God (whatever that means to you at this moment), your parents, or some aspect of the divine (such as loving-kindness, peace, or playfulness). That single-pointed focus, dharana, is the sixth limb of yoga. Over a long period of time, dharana becomes dhyana, concentration. Over a long period of time, concentration becomes meditation – maybe even that “perfect meditation,” Samadhi, which is sometimes referred to as “union with divine.” Symbolically, Savasana is the opportunity to release all worldly concerns and goods, to release your efforts and your awareness back to the source of all things.

“Rip’s heart died away at hearing of these sad changes in his home and friends, and finding himself thus alone in the world.”

 

– from “Rip Van Winkle” by Washington Irving

All that being said, it is not uncommon for people to fall asleep in “Corpse Pose.” Moving through the physical practice is preparation for a deep seated meditation; however, in a day and age where we have trained ourselves to be in perpetual motion, to multi-task, and to be sleep-deprived, calming the body and the mind, naturally creates an opportunity for a nap. This is especially true if we are holding a lot of residual tension or stress – which may be keeping us from sleeping well at night. And, it is true that Rip Van Winkle was presumed as dead as so many of his friends and family.

But, we’re still not spending the whole practice in Savasana.

“One of the greatest and simplest tools for learning more and growing is doing more.”

– Washington Irving

FEATURED POSE for April 3rd: Half Moon Pose (Ardha Chandrasana)

Washington Irving’s short story “Rip Van Winkle” is paired with “The Legend of Sleepy Hollow.” Yes, yes, that is a story about another “sleepy” Dutch settlement and a ghost. But, it’s a headless ghost, and the last thing we want to do during the practice is loose our heads! Delving a little deeper, you will find that both stories feature the appearance and/or reference to the ghosts of Henry Hudson and the crew of the Halve Maen*, a Dutch East India Company boat whose name, in English, is “Half Moon.”

There are at least two (2) variations of Half Moon that regularly appear in the physical practice. The first, a “Hot Half Moon” can be done at any point in the practice and does not require a lot of warm-up. It can also be done seated or lying down, is prenatal approved, and can be embellished. To practice “Hot Half Moon,” come into Samastithi (Equal Standing), either standing or seated with feet together or slightly apart. Inhale arms overhead and, as you exhale, come into a steeple grip so that index fingers are extended like a church steeple or like the main mast of a sailing vessel. If it’s accessible to you, places the thumbs one next to the other. If it is more comfortable, cross the thumbs – and make sure to change the cross when you come back to center. Inhale reach up and length; exhale and lean to the left so that the left hand/arm pulls the right hand/arm over to the side. Make sure weight is balanced in the feet, legs, and hips – so that even though you are leaning left, you are still engaging the right. From the thighs, start to rotate the body up towards the left armpit and gaze up towards the right elbow (if that is accessible and comfortable). After 3 – 6 breaths, inhale to center. Like Rip Van Winkle after his long nap, notice what’s changed and then switch to the other side. After the second side, feel free to move between the sides one-breath-one motion. Ultimately release back to Equal Standing.

Ardha Chandrasana, as it appears in a vinyasa practice, is a standing balance similar to Triangle Pose (Trikonansana) or Supine Big Toe Pose (Supta Padangusthasana) without the bind. Since this variation of Half Moon pose requires leg strength, flexibility and strength in the hips, and lots of core strength, I recommend moving through a warm up sequence like Cat/Cow and/or some Salutations plus some standing poses. For the standing poses, consider an externally rotated sequence with Warrior II (Virabhadrasana II), Triangle (Trikonasana), and Extended Side Angle (Parsvakanasana). You could also practice Supine Big Toe Pose (Supta Padangusthasana) and pay particular attention to how you root down through the (heels of the) feet and stabilize with the core. In all the poses, extend through the arms and collar bones.

After preparing the body, make your way into Triangle Pose. On an exhale, gaze down. On an inhale, shift the weight into the front leg (so it appears you’re moving into an awkward Side Angle Pose). Exhale and zip up by spreading your toes, squeezing your perineum muscles like you’re trying not to go to the bathroom, and lifting the belly button up and back. Once the core is engaged, inhale and stand on the front leg. Reach the lifted foot towards the wall behind. It might be feet away, but you want to engage your lifted foot and leg as if you are standing on the wall behind you. Reach the lifted arm up with the same awareness and intensity that you’re using to reach the lower arm down. Find balance within the imbalance. After at least 6 breaths, exhale to Extended Side Angle and inhale to standing. Again, take a moment to be like the newly awakened Rip Van Winkle and then move to the second side.

Ardha Chandrasana can be practiced with your back or your lifted foot against the wall. You can also make the pose easier by placing the lower hand on a block and folding the lower arm against the back into a half bind. (The half bind will lower your center of gravity. As with the first variation, this variation of “Half Moon” is prenatal-approved: Just keep in mind that your center of gravity is continuously changing while you’re pregnant.

After practicing any variation of “Half Moon,” move into a gentle forward fold – such as Child’s Pose (Balasana) – or, sneak in another “pose of the day”: Hands-to-Feet Pose (Padahastasana), which is often referred to as “Gorilla Pose,” but today you can call it “Chimp Pose.”

Now, as you like, Savasana!

(*SIDE NOTE: The Halve Maen set sail on April 4, 1609. On July 25, 1609, some of the crew assaulted a village in Nova Scotia. In 1610, Henry Hudson headed out in a new ship, the Discovery. Hudson, his son John, and the non-mutinous members of the ship disappeared in the spring of 1611.)

 

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

 

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?”

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

THE TRUTH IS IN THE PRACTICE: 2019 Kiss My Asana Offering #1 April 1, 2019

Posted by ajoyfulpractice in 31-Day Challenge, Baseball, Changing Perspectives, Donate, Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Minneapolis, One Hoop, Pain, Philosophy, Suffering, Tragedy, Uncategorized, 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(details to follow).

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

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

do yoga. share yoga. help others.

***

The 8-limbed philosophy of yoga begins not with the physical practice, but with an ethical component consisting of 10 elements. Many people practicing the physical practice today have never heard of the yamas and niyamas – and yet they come to the mat with a set of core values (even commandments and precepts which are very similar – sometimes even identical – in content).

The yamas (external restraints or universal commandments) are ahimsa (non-violence), satya (truth), asteya (non-stealing), bramcharya (walking in the awareness of the highest reality or the divine), and aparagraha (non-hording or non-grasping). The niyamas (internal observations) are saucha (cleanliness), santosha (contentment), tapas (heat, discipline, and austerity), svadyaya (self study), and ishvarapranidhana (letting go of one’s efforts back to the source). Since these ethical precepts precede the elements of the physical practice (asana + pranayama = seat or pose + awareness of breath or extension of breath), it makes sense to practice these ethics on the mat. It even makes sense that the more you practice these elements on the mat, the more they start to creep into your life off the mat.

Consider the yamas and their connection to the physical practice from the view of not practicing ethically. When we engage a pose that might cause us harm, specifically because we engage it without considering the truth of our physical, mental, and emotional state, we are not actually practicing yoga. When we are watching what someone else is doing, instead of focusing all of our energy on what we are meant to do, we are coveting their practice and possibly their mind-body. When we step onto the mat without self awareness and/or with the attention of attracting attention, we’re not actually practicing yoga. In fact, when our egos and aspirations are working harder than our awareness, we’re not actually practicing yoga – unless, we bringing our awareness to that imbalance in order to create balance.

Now, just for a moment, consider the last time you practiced “yoga” off the mat – and the last time you didn’t. How did you feel in each situation? Which sensations/feelings were the most lasting? Which remembered experiences bring you a sense of peace, balance, maybe even joy? Almost anytime we accomplish something, there is a sense of power. However, sometimes the power is tainted and sometimes it’s more fleeting than other times. In the Yoga Sutras, Patanjali directs us towards an experience that is pure, powerful, and lasting.

In its April 1, 1985 issue, Sports Illustrated published a profile of Hayden Siddhartha “Sidd” Finch, a rookie baseball player in training with the New York Mets. According to the article, Sidd could accurately pitch a fastball at 168 miles per hour (270 km/h) – compared to the record at that time of 103 mph (166 km/h) and today’s record of 105.1 mph (169.1 km/h) held by New York Yankees pitcher Aroldis “the Cuban Missle” Chapman. Above and beyond his extraordinary pitching ability (not to mention his French horn playing abilities), one of the things that made Sidd noteworthy and newsworthy, according to the article, was that he had learned “yogic mastery of mind-body” – and this, Sidd claimed, was the source of his pitching prowess.

Just for a moment, step onto your mat as No. 21 Sidd Finch would step onto the mound, one shoe on and one shoe off. How do you find balance within the imbalance? How do you stay true to your core values, even as you strive to go deeper? At what point in the practice do you realize: It’s not about what you could be doing; the practice is all about what you are doing.

KEY POSE for April 1st: One-Legged Mountain Pose (Eka Pada Tadasana).

Come to Samisthiti/Tadasana (Equal Standing/Mountain Pose), either standing on your feet or sitting in a chair. Bring awareness to how you balance your weight, left to right, on whatever is supporting you – feet, legs, knees, etc. Play around with shifting your weight forward and back, left and right. Rock, sway, shift, explore, play. Then find stillness within all the motion: press down into all four corners of your seat. (If you are standing or sitting with feet flat, big toes and little toes spread as wide as they are able and press down; then press into all four corners of both feet). Find engagement in the thighs so that they are firm. Sits bones drop down (and back if you are seated) so that pelvic bones tilt up. Engage the pelvic floor (perineum muscles squeeze together like you’re trying not to go to the bathroom); belly button lifts up and back (or, you can think of it as zipping a zipper up from your bottom up to your belly button). Spine is long, breath is deep. Changing as little as possible, step or shift your weight to the left as you inhale. Exhale as you left the right knee and toes up toward the chest (ankle is flexed as much as you’re able). Hold the knee and toes up, as high as possible, for at least three (3) breaths. Set the right foot down and repeat the balance on the opposite side. Play around with lifting the knee on the inhale; keeping the arms by your sides or lifting them up in the air or spreading them out like wings; and moving one-breath-one motion.

Explore what happens if you squeeze the knee with both hands or hold the big toe of the lifted leg and extend the lifted leg forward or out to the side. Explore what happens if you tip your body towards the standing leg. If you have warmed-up with sun salutations or some other activity, consider what happens if you extend your lifted leg straight back and orient yourself so that lifted-leg side is in Mountain Pose on the wall behind you. Consider what happens if you throw an imaginary pitch, or add a twist.

Add a little music as you like.

Come back to Samisthiti/Tadasana (Equal Standing/Mountain Pose) and consider what your mind-body need in order to ease into a final pose, where you can breathe and be still for 2 – 5 minutes. Do whatever poses allow you to get comfortable, and then get comfortable.

 

* As far as I know, everything I’ve stated above is true. *

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

 

 

Looks like I missed (at least) one…. December 30, 2018

Posted by ajoyfulpractice in Changing Perspectives, Healing Stories, Hope, Life, Minneapolis, Minnesota, New Year, One Hoop, Wisdom, Yoga.
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Mind Body Solutions is hosting a New Year’s Day All-Humanity Yoga class with Matthew Sanford! It’s 10 AM – 12 PM on Tuesday, January 1st. Space is limited (and there are only a few spots left. Matthew’s classes are always inspiring and if you haven’t made plans for New Year’s Day you’re hard pressed to find a better option than this one.

~ HAPPY NEW YEAR ~

SEEKING vs SAVORING – 2018 Kiss My Asana Offering #15 April 15, 2018

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Bhakti, Books, Buddhism, Changing Perspectives, Depression, Dharma, Donate, Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Life, Loss, Love, Meditation, Men, Minneapolis, Minnesota, Music, Mysticism, One Hoop, Pain, Peace, Philosophy, Poetry, Suffering, Surya Namaskar, Tragedy, Twin Cities, Vairagya, Volunteer, Wisdom, Women, Writing, Yoga.
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“My desire
is always the same; wherever Life
deposits me:
I want to stick my toe
& soon my whole body”

– from Desire by Alice Walker

“Expect nothing. Live frugally
On surprise.
become a stranger
To need of pity
Or, if compassion be freely
Given out
Take only enough”

– from Expect Nothing by Alice Walker

These days everyone comes to yoga seeking something. It might be a healthier body and/or mind. It might be peace, ease, and well-being. It might be better sleep. It might be more flexibility, it might be strength. It might be redemption. It might be___________ (fill in the blank). You name it and we are seeking it.

Then, we get on the mat and discover there’s a plethora of benefits we didn’t even know existed. Thus, we seek more. We desire more, and as much as we set ourselves up for success we are also setting ourselves up for disappointment – and, according to the Buddha’s Four Noble Truths, we are setting ourselves up for suffering.

Historically speaking, the Buddha would have known about (and maybe even practiced) yoga. But he didn’t find it a practical path away from the suffering caused by desire and ignorance. So, he offered the Noble Eightfold Path. While I understand, historically, why yoga was not (and sometimes still is not) accessible and practical for certain individuals we are now surrounded by teachers like Matthew Sanford, Dianne Bondy, Jessamyn Stanley, and even Diamond Dallas Page (yep, that Diamond Dallas) who are committed to remind us that yes, the practice is accessible. And, I firmly believe that if you practice on the mat, you practice off the mat – especially if you start at the beginning.

The first two limbs of the philosophy of yoga make up a moral compass based on 10 ethical components. Even if you have never heard of the yamas (external restraints, also known as the universal commandments) and the niyamas (internal observations), they will sound very familiar to the Western mind, because they are already part of the bedrock of our society. The yamas are a dedication to non-harming, truth, non-stealing, following in the path of God*, and non-hording/non-grasping. The niyamas are a dedication to cleanliness; contentment; practices that build spiritual, mental, and energetic heat (and the heat itself, which is also discipline and austerity); self-study; and letting all efforts return to the source/God.

When Patanjali outlined the philosophy in the Yoga Sutras he referred to the combination of the final three niyamas as Kriya Yoga – union through purification. Q: Of what are you being purified? A: Any and all obstacles that stand in the way of your ultimate Goal. If you practice, on or off the mat, you will find time and time again that one big obstacle is desire.

Desire is tricky, because it can be both helpful (e.g., will and determination) and harmful (e.g., blind ambition or obsession). Some would say that desire leads to progress and survival of the species. However, desire can also bring about our demise. What balances will and determination is a solid connection to our ultimate Goal and the second niyama: contentment (santosha).

In American English we often associate “being content” with “settling” – which implies that there is something more or better that we are missing and (rather than keep struggling to achieve it) we just “settle” for what’s in front of us. But, being content actually means being satisfied, grateful, even happy for what’s in front of us. I associate it with the awe, the wonder, and the curiosity of a child. It is, to me, like the Zen Buddhist concept of “beginner’s mind” (shoshin).

 “In the beginner’s mind there are many possibilities, in the expert’s mind there are few.”

Zen Mind, Beginner’s Mind by Shunryu Suzuki

When we approach the practice with the mind of a child doing something for the first time, everything is fascinating and everything is possible. When we approach the practice with that sense of wonder, we practice whole-heartedly, with our whole bodies, our whole minds, and our whole spirits. When we approach the practice as if we are an expert who has mastered what we have already done and, therefore, will master what we have not yet done, our expectations cloud our overall experience. Sometimes the clouds enhance the sunny day, but sometimes they are storm clouds – covering the sun and moments from drenching us.

“It seems impossible that desire
can sometimes transform into devotion;
but this has happened.
And that is how I’ve survived:”

– from Desire by Alice Walker

 

Desire + Expect Nothing + Don’t Be Like Those Who Ask For Everything by Alice Walker

(Practice Time ~30 minutes)

Begin as if you are beginning for the first time. Empty your mind of expectations. Be grateful for this moment, which is unlike any other moment. Standing on your hands and knees, bring your big toes to touch. Spread your knee as wide as feels comfortable. Play with the knees and then sink the hips to the heels and lower the forehead and nose to the mat. This is Child’s Pose (Balasana). Notice how you are supported – how the body rests between or on the legs. Make sure your knees are comfortable. You can always place a cushion under the knees, under the hips, or under the chest. Breathe into your heart and consider what is new about this moment. Be present with the sensations/information in and around your body. Bring awareness to your feet. Consider the different directions in which you can move.

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

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

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

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

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

NOTE: you can skip the arm balancing, by sitting down with legs stretched out in front of you for Staff Pose (Dandasana). In Staff Pose, position the arms over the head as if you are in Downward Facing Dog. Other options include “Dolphin Dog” (forearms on the mat, with elbows right under the shoulders, and hands clasped.) or you can do the pose on the wall. Either way, strongly engage your legs and your core. Notice the feeling of your entire back body (including legs and feet). If you move into Staff Pose, the leg lifts up in front of you and your awareness is focused on keeping the hips grounded and the back straight. Cues for lifting the leg in “Dolphin Dog” or when on the wall are basically the same as in the original cues above.

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

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent.

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

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

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

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

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

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

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

Inhale to lengthen the spine and then exhale the back knee to the mat. Give yourself cushion under the back knee, as needed. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh for a variation of Crescent Lunge (Anjaneyasana).

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

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

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

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

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

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

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

Watch how you engage your base, your core, and your breath in order to lengthen your spine. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. Notice how the air moves within you and all around you. Pay particular attention to how the space shifts between your belly and legs. Give thanks for the gentle compression and massage that starts to calm your system and prepare you for the final meditation.

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

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

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

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

“Don’t be like those who ask for everything:
praise, a blurb, a free ride in my rented
limousine. They ask for everything but never offer
anything in return.”

Don’t Be Like Those Who Ask For Everything by Alice Walker

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

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

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

*It is very common for people to refrain from offering an American English translation of Bramcharya, the fourth yama. There is also a tendency to only associate this part of the practice with celibacy (or, as indicated by the similar Buddhist precept, “refraining from illicit sexual activity). Recognizing the observation as being connected to a higher reality, whatever that means to you at this moment, reveals that celibacy is often a by-product of the awareness.

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

FEELING THE FEET – 2018 Kiss My Asana Offering #13 April 13, 2018

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Bhakti, Books, Buddhism, California, Changing Perspectives, Confessions, Depression, Dharma, Donate, Dr. Martin Luther King, Jr., Faith, Fitness, Gratitude, Healing Stories, Health, Hope, Karma Yoga, Life, Loss, Love, Mala, Mantra, Meditation, Men, Minneapolis, Minnesota, Movies, Music, Mysticism, One Hoop, Pain, Peace, Philosophy, Poetry, Rabbi Abraham Joshua Heschel, Suffering, Super Heroes, Surya Namaskar, Texas, Traditional Chinese Medicine, Tragedy, Twin Cities, Uncategorized, Vairagya, Vipassana, Volunteer, Wisdom, Women, Writing, Yoga.
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“The problem with love is not what we feel but what we
wish we felt when we began to feel we should feel
something.”

– from The Laws of Motion by Nikki Giovanni

Humans are sensational beings; in that, we are beings full of sensation. And there is no shortage of sensation on the mat. We feel our clothes and the mat, the floor, or the cushion. We feel the fluctuating temperature of the breath and the body. We feel weight in our shoulders or soreness in our joints. We feel… That’s what we humans do. But we don’t just feel physical sensations. We also feel things mentally, physically, and emotionally – and all of that sensation is also information.

Whether we are feeling wonderful or puny, weak or strong, flexible or stiff, wise or ignorant, it’s important to be grateful for the sensation/information, because the sensation/information informs the practice. Even misinformation can inform the practice, but that’s not the big problem with teaching yoga.

The big problem with teaching yoga is articulating what we feel when we’re on the mat, while simultaneously holding space for what other people feel on the mat. It’s a matter, to quote Nikki Giovanni, of feeling despite what we think “we should feel.”

On any given day, someone will ask me some variation of the question, “What should I be feeling in…?” As an English major (and the daughter of my parents to boot), my first instinct is to offer some powerful purple prose describing what is happening in the pose – anatomically – and how that feels in my body. My description might be helpful – especially if the person in question is practicing in my body or practicing in my mind. However, since they are not – ever – my response can be problematic. Instead of being helpful and informative, the words I choose may cause the practitioner to feel they are doing something wrong and that they need to adjust their pose. Sometimes, the thought that their pose is not quite right can also lead to the second arrow…they start to think they need to fix their body.

As a teacher of asana, I am not alone in this quandary. Some teachers avoid the issue by never telling people what they should/could/will feel in a pose. Others have an uncanny knack for going to the other extreme.  A more skillful middle ground would be channeling Dharma Yoga teacher Kim Jeblick and saying some variation of, “I don’t know. Come into the pose. Now, tell me: What are you feeling?”

Because everybody’s body is different, everybody is going to feel something different. There is no shortage of sensation on the mat: Even if you’re paralyzed.

His book Waking describes Matthew Sanford’s experiences being paralyzed at the age of 13 and the subsequent journey that led him to yoga. The book is full of sensation – it is also full of people telling Sanford, and themselves, that he can’t feel anything. Not feeling is the beginning of the story and, it could have been the end, except, Sanford was aware of feeling presence. Somehow he understood that the feeling of presence was an intimate connection between his mind and his upper body. His lower body, however, presented itself as a brick wall, a place where he was not present:

“I am now living in a body that presents silence rather than tangible sensation…. This silence that I perceive within my body came upon me abruptly through a spinal cord injury. For most people, however, the process is slower. It develops through aging. Over time, the body becomes slower to respond, more likely to sit at rest, more content to observe rather than act. But, in each case, the fundamental healing question remains the same: What aspect of consciousness will transverse the increasing gap between the mind and body? The answer will depend upon our healing stories.”*

Sanford goes on to describe how “I hear(s) silence where there is pain” as a means of protection. This is 60 pages in; it’s still the beginning of the story.

As the story continues, Sanford describes an exploration of presence, which is also an exploration of sensation/information – which is also an exploration of the intimate energetic connection between the mind and the body. This awareness of intimacy, plus the alignment knowledge that comes from Iyengar, is what now informs Sanford’s practice, as well as his teaching.

His awareness of presence is also what makes Sanford such a powerful teacher. While other teachers struggle to define how the pose feels on the outside (in order to feel something on the inside), Sanford focuses on the inner sensations and “how the physical instructions are intended to amplify, guide, and direct the flow of energy. When I teach, I give instructions and then I observe not just whether the physical actions are occurring, but also whether the intended energetic release is happening through the student’s mind-body relationship.”

As I post this, I have been practicing yoga for 18 of my 49+ years. The only thing I have been doing longer is reading and being a black woman.

“If I could make a wish I’d wish for all the knowledge of all
the world. Black may be beautiful Professor Micheau
says but knowledge is power.

– from The Laws of Motion by Nikki Giovanni

The Laws of Motion & The Song of the Feet by Nikki Giovanni
(Practice Time: ~ 15 – 20 minutes)

Very deliberately and mindfully place yourself in Child’s Pose (Balasana). Notice how you are supported – how the body rests between or on the legs. Make sure your knees are comfortable, and remember that you can always place a cushion under the knees, under the hips, or under the chest. Notice where you feel heaviness and notice where you feel lightness. Notice how your head rests so that your neck can lengthen. Breathe and notice how the body expands on the inhale, settles on the exhale. Be present with the sensations/information in and around your body. Bring awareness to your feet.

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

Once you’ve engaged your mind-body-spirit, move into Table Top: stack shoulders over elbows, elbows over wrists, hips over knees. Press down to lift up, activating the arms, the legs, and the lower three (3) locks. Notice the length of the spine, and how you support it. Notice the air again shifting around you. Move through Cat/Cow or the “Un-Cat” sequence precisely matching the movement to the breath. Move from your core so that the gaze is the last thing to come up and the last thing to turn down.

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

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

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

Remember you can skip the arm balancing, by moving into Staff Pose (Dandasana) and positioning the arms accordingly or using “Dolphin Dog.” Another modification would be to do the pose on the wall. Either way, strongly engage your legs and your core. Notice the feeling of your entire back body (including legs and feet). If you move into Staff Pose, the leg lifts up in front of you and your awareness is focused on keeping the hips grounded and the back straight. Cues for lifting the leg in “Dolphin Dog” or when on the wall are basically the same as in the original cues above.

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

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent.

Otherwise, if it is not contraindicated, bend the knees and flex from the hips to prep Forward Bend (Uttanasana). Keeping the upper back extended, place the hands on the floor or a block and begin to extend through the legs while pressing the thigh bones into the backs of your legs. Do not force the extension. Use the exhales to settle the heart on the thighs (as much as you are able without losing the extension of the spine.) If your legs are completely straight, make sure the knee caps are lifted and that you are not hyper-extending the knees. Also double check to ensure that if the knees are straight the hips are over the knees, not behind the ankles. Remember to engage your locks (bandhas). Notice the length of the spine. Again, notice the feeling of your entire back body (including legs and feet).

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

Changing as little as possible, stretch the arms out like the letter T. Once your arms are wide, root down through your feet and extend out of the center of your chest. Make sure shoulders, lower rib cage, and sits bones are reaching down. Notice the air above and below your arms. Now, turn the palms up and inhale your arms overhead. (Many traditions refer to this as Arms Reaching Overhead (Urdhva Hastasana), but I tend to call this Tadasana). Make sure the lower rib cage drops down as the sternum lifts up and notice how that helps you engage your core. After several breaths, lower the arms to your sides on an exhale.

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

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

After the final exhale into Forward Bend, inhale into a Half Lift/ Flat Back and then step your left leg way back into a low lunge. Make sure the feet are in two separate lanes. Inhale to lengthen the spine and then exhale the back knee to the mat. Give yourself cushion under the back knee, as needed. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh for a variation of Crescent Lunge (Anjaneyasana).

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

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

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

After the second side of standing poses and backbends, move into Downward Facing Dog, and then into Staff Pose (Dandasana). Sitting tall with legs stretched out in front of you: remember, this pose is not disposable. Consider the length of your spine and how you use your locks (bandhas) to maintain it.

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

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

Watch how you engage your base, your core, and your breath in order to lengthen your spine. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. Notice how the air moves within you and all around you. Pay particular attention to how the space shifts between your belly and legs. After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

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

Find your edge, making sure your core works harder than your jaw or your arms. And then, lower down onto your back for Corpse Pose (Savasana). Find a place where your body and mind can be still. Breathe into the space between your soles, your heart, and your soul. Again and again, this practice comes back to the roots, back to the feet. Just as Rabbi Abraham Joshua Heschel did in 1965, give thanks for your feet and how they support your heart.

“It is appropriate that I sing
The song of the feet

The weight of the body
And what the body chooses to bear
Fall on me”

– from The Song of the Feet by Nikki Giovanni

 

pexels-photo-267313.jpeg

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

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

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

* Matthew Sanford defines “healing stories” as “…the stories we have come to believe that shape how we think about the world, ourselves, and our place in it.”

 

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

STILL CLIMBIN’ – 2018 Kiss My Asana Offering #10 April 10, 2018

Posted by ajoyfulpractice in 31-Day Challenge, Abhyasa, Books, Buddhism, Changing Perspectives, Depression, Dharma, Donate, Faith, Fitness, Gratitude, Healing Stories, Hope, Karma Yoga, Langston Hughes, Life, Loss, Mantra, Meditation, Men, Minneapolis, Minnesota, One Hoop, Pain, Peace, Philosophy, Suffering, Surya Namaskar, Texas, Tragedy, Twin Cities, Vairagya, Volunteer, Wisdom, Women, Writing, Yoga.
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Don’t you set down on the steps
’Cause you finds it’s kinder hard.
Don’t you fall now—
For I’se still goin’, honey,
I’se still climbin’,
And life for me ain’t been no crystal stair.

– from Mother to Son by Langston Hughes

 

“The only easy day was yesterday.”

– from Navy Seals

My early yoga teachers often said, “How you do yoga is how you do life.” I sometimes repeat this statement to myself and to people who come to my class, because I find it’s true. We humans only have so many reactions and responses. Our reactions on the mat are pretty consistent with our reactions off the mat, whether we are dealing with things we enjoy, things we dislike, things that challenge us, things we do well, things we fear, and/or things we don’t understand. (Substitute the word “people” for the word “things” and you see how we end up with some of our current problems.)

We delay gratification or we rush in to quickly experience the things we enjoy. We procrastinate or we push through that which we do not enjoy. We appreciate what we have or we focus on what we don’t have.

When something blocks our progression, we stop and turn back – or, as Marcus Aurelius encouraged, we pause and figure out a way to keep going. When we fall down, we either pick ourselves up – rising above the challenge – or we fall down and stay down. We either, as Thomas Edison did when his warehouse caught fire, learn from past mistakes and enjoy the unexpected – even when it seems catastrophic – or we curl up in a fetal position and watch the world go by. We pick up the pieces and re-build (again, like Edison) or we sweep the debris under the rug and step over the bulge, pretending it’s not there.

We are capable of putting blame behind us and focusing on what is, but (more often than not) blame occupies our minds when something goes wrong. We blame ourselves, we blame others, and/or we blame God and the fates. We live in the past (which is no longer), the future (which is not yet), or we live the present to its fullest.

The details change, but the overall responses are the same: We fight, we flee, or we freeze/collapse. Note that in this case, fighting is not always arguing or coming to fisticuffs; fighting is engaging, which in life can sometimes bring us to a compromise. This all happens in the present moment and, if we experience trauma, we can experience it in the present even after the original situation is in the past.

Benjamin Franklin said, “By failing to prepare, you are preparing to fail.” In life, as in yoga, there are challenges. Some challenges are expected and we mindfully prepare for them. On the flip side, some challenges are expected, but we don’t prepare for them. Finally, there are those challenges we didn’t see coming. When life (or a yoga teacher) throws us a curve ball, we swing or we don’t. In this analogy, it’s not whether or not we hit the ball that matters. What matters is that we are prepared to swing.

This brings us back to Marcus Aurelius, Thomas Edison, and those Navy Seals.

Ryan Holiday’s The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph, highlights successful people at their most resilient moments. One of the things that stood out to me when I read Holiday’s book, was that many of the people he referenced spent their whole lives preparing for what became a defining moment. It wasn’t that they anticipated the challenge; instead, they lived life to the fullest and it turned out the causes and conditions that caused them to “fall down” also gave them the tools to get back up.

Consider the Navy Seals. An elite combat unit, the Seals only accepts the best of the best. To determine who makes the cut, qualified applicants must successfully complete one of the hardest and toughest 10-day training programs in the world. Because there is no telling what a Navy Seal might encounter in real life, the training is a way to practice scenarios which test their mental, physical, emotional, and spiritual endurance. They are taught to Survive, Evade, Resist, and Escape if confronted with capture. The skills tests become more challenging in and of themselves, but they also become more challenging because applicants are moving closer and closer to their personal edge. Each second, each minute, each hour, each day creates an opportunity for growth. Seals get better, so that the challenges of yesterday seem easier once mastered. Ultimately, though, basic training pushes Navy Seals to engage, escape, evade – or get the heck out of the way for someone who is willing to swing when the curve ball is thrown.

“Life is difficult. This is a great truth, one of the greatest truths. It is a great truth because once we truly see this truth, we transcend it. Once we truly know that life is difficult-once we truly understand and accept it-then life is no longer difficult. Because once it is accepted, the fact that life is difficult no longer matters.”

 

– from The Road Less Traveled: A New Psychology of Love, Traditional Values and Spiritual Growth by M. Scott Peck

Life, for some, is like basic training in that it can be dangerous, full of pitfalls, and something that must be survived. But, for all of us, life is full of the causes and conditions that result in people to falling down and also full of the tools that help people get back up.

Yoga isn’t intended to be as hard (or as dangerous) as life or basic training. However, the yoga mat is a safe place to notice how you engage challenges, setbacks, and desires. It’s a safe place to explore different ways of being in the world. Every moment, every breath, every pose, every sequence prepares us for the next moment, the next breath, the next pose, and the next sequence. Sometimes we are very aware of how things are put together “in a special way.” Sometimes we are full engaged in the moment and are surprised when we meet a challenge with grace, wisdom, courage, and strength. Other times, we fall flat. Either way, the process starts all over again every time we inhale, every time we exhale.

MOTHER TO SON – by Langston Hughes

Very deliberately, move into Child’s Pose (Balasana). Notice the extension of the spine. Notice the softness of the belly. Notice the deep breath in and the deeper breath out. Allow your breath to move through the spine. Allow your soft belly to rise and fall with the breath. Allow your mind to follow the breath and the body’s reaction the breath. Start to engage your locks (bandhas) on the exhale: spread the toes and press the feet down (in this case tops of the feet down) for the Foot Lock (Pada Bandha); squeeze the perineum muscles together, lifting the pelvic floor for the Root Lock (Mula Bandha) – which engages your lower abdominal cavity; belly button up and back for abdominal core lock (Uddiyana Bandha) – which engages your upper abdominal cavity; draw the chin towards the throat and chest, lengthening the neck, for the Throat Lock (Jalandhara Bandha).

Once you’ve engaged your mind-body-spirit, move into Table Top: stack shoulders over elbows, elbows over wrists, hips over knees. Press down to lift up, activating the arms, the legs, and the lower three (3) locks. Notice the length of the spine, and how you support it. Move through Cat/Cow or the “Un-Cat” sequence precisely matching the movement to the breath. Move from your core so that the gaze is the last thing to come up and the last thing to turn down.

Find the place where your movements are strong, but not forced, and then curl your toes under and exhale into Downward Facing Dog (Adho Mukha Svanasana). Double check your engagement of the pose. Make sure all your fingers are spread wide, with the majority of the weight/pressure in your hands moving into the thumb and first finger. (So that, there is less weight/pressure applied to your outer wrists.) When you relax your head and shoulders, make sure your big toes are parallel to each other and at least a foot apart. Big toes can be behind the thumbs or behind the middle fingers. Hips are high, heels are low (reaching, but not necessarily touching the mat); and neck is long. Even if you have to bend your knees, find Cow Pose in this position (so that you have a straight line from your middle fingers all the way up to your hips and then a second straight line from your hips to the back of your knees). Eyes are on your nose, your belly button, or the space between your toes. Engage your locks (bandhas) as you are able. Notice the length of the spine and how you support it.

Remember your can skip the arm balancing, by moving into Staff Pose (Dandasana) and positioning the arms accordingly or using “Dolphin Dog.” Another modification would be to do the pose on the wall. Either way, strongly engage your legs and your core.

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

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent. Otherwise, if it is not contraindicated, bend the knees and flex from the hips to prep Forward Bend (Uttanasana). Keeping the upper back extended, place the hands on the floor or a block and begin to extend through the legs while pressing the thigh bones into the backs of your legs. Do not force the extension. Use the exhales to settle the heart on the thighs (as much as you are able without losing the extension of the spine.) If your legs are completely straight, make sure the knee caps are lifted and that you are not hyper-extending the knees. Also double check to ensure that if the knees are straight the hips are over the knees, not behind the ankles. Remember to engage your locks (bandhas). Notice the length of the spine. Soften into yourself and into the stillness of the moment.

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

Changing as little as possible, stretch the arms out like the letter T. Once your arms are wide, extend out of the center of your chest. Make sure shoulders, lower rib cage, and sits bones are reaching down. Now, turn the palms up and inhale your arms overhead. (Many traditions refer to this as Arms Reaching Overhead (Urdhva Hastasana), but I tend to call this Tadasana.) Double check to ensure you have maintained balance and alignment. Notice the length of your spine. After several breaths, lower the arms to your sides on an exhale.

Now, use the whole inhale to lift the arms overhead and the whole exhale to press the hands together through heart center. On the exhale of the third centering breath, walk to the front of the mat with hands through heart center.

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

After the final exhale into Forward Bend, inhale into a Half Lift/ Flat Back and then step your left leg way back into a low lunge. Make sure the feet are in two separate lanes. Inhale to lengthen the spine and then exhale the back knee to the mat. Give yourself cushion under the back knee, as needed. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh for a variation of Crescent Lunge (Anjaneyasana).

Use an exhale to slide the hips over the back knee and then place the back of the right hand on your sacrum (the flat part of your bum/hips) and place your left hand on the front of your pelvic bones. Your hands are now bracketing your hips. Slide the back hand down in order to direct the sit bones down. You may feel the front hand lifting as the pelvic bones lift. Notice the length of your spine, especially your low back. You may also feel engagement in your left hip and thigh. Stay here or bend the front knee deeper into the lunge – remembering to maintain the space in your low back. Hands can come to your front thigh or reach the hands over head. Again, engage your locks (bandhas). If you have Hot Half Moon (Ardha Chandrasana) in your practice, feel free to add it by lifting the left arm up and reaching it towards the right.

When you are ready to move on, place the hands on the mat and step back to Child’s Pose. From Child’s Pose, inhale to Cow Pose and exhale to Downward Facing Dog. Repeat the sequence of standing poses (starting with the first Forward Bend after Downward Facing Dog, substituting left for right).

After the second side of standing poses, move into Staff Pose (Dandasana). Remember, this pose is not disposable. Consider the length of your spine and how you use your locks (bandhas) to maintain it.

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

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

Watch how you engage your base, your core, and your breath in order to lengthen your spine. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

After the third or fifth exhale on the left, inhale to center and give the lifted knee a squeeze. Bend both knees, placing the feet flat on the floor. (NOTE: If you’d rather not balance on your sits bones, lie down on your back and follow the cues.)

Reach the arms forward with elbows next to the knees. Press down as if you are going to jump forward. Spread your toes, squeeze your perineum muscles together, belly button is up and back, press your shoulders down, and draw the chin towards the neck. Look up and press down to lift the ribs up on the inhale. As you exhale, lean back until the feet are off the ground and you are balancing on your tail bone. Bring legs up parallel to the ground. Check in with your locks (bandhas) – maybe even lifting the corners of your mouth up towards your ears for a smiling bandha. Begin to extend the legs by engaging the quadriceps and pushing through the heels. Keep your nose up and your eyes on your nose.

Find your edge, making sure your core works harder than your jaw or your arms. And then, lower down onto your back for Corpse Pose (Savasana). Find a place where your body and mind are still. Let the breath natural ebb and flow. Notice the strength of the body, all it is capable of doing. Give thanks. Notice the strength of the spirit, all it endures. Give thanks. Breathe peace in, breathe peace out. Give thanks.

In addition to being National Poetry Month and the month of when I ask you to Kiss My Asana, April is also Parkinson’s Awareness Month, National Child Abuse Prevention Month, Sexual Assault Awareness and Prevention Month, and the Month of the Military Child. The people whose stories are behind these awareness-building observations are some of the same people benefiting from the programs supported by Mind Body Solutions via your Kiss My Asana donation.

veterans-012

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

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

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

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

REMEMBERING THE MOON – 2018 Kiss My Asana Offering #8 April 8, 2018

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“Remember the moon survives,
draws herself out crescent-thin,
a curved woman. Untouchable,
she bends around the shadow
that pushes himself against her, and she

waits.”

– from Remember the Moon Survives, by Barbara Kingsolver

Barbara Kingsolver, born today in 1955, always seems to point her pen in the direction of struggle and suffering. Sometimes the struggle is within a single community, sometimes it involves multiple communities; sometimes it involves an individual struggling to find balance between a community; and other times the struggle is between man’s desires and the needs of the natural world. But, always, there is struggle, suffering…and hope.

The Buddha, whose birthday is also celebrated today by some Buddhists, pointed his heart towards struggle and suffering as well. Unlike Kingsolver, Prince Siddhartha Guatama didn’t grow up with awareness of the suffering of others. However, once he was aware of it, he started considering how to alleviate it. And so, like Kingsolver, the Buddha’s work includes the promise of hope.

The Buddha outlined Four Noble Truths: There is suffering/suffering exists; suffering is caused by desire and an attachment to ignorance; there is an end to suffering; and there is a path to the end of suffering. (Specifically, he points to the Noble Eightfold Path.) So again, there is suffering, there is struggle, and there is hope. However, in the middle of struggling and suffering, it is easy to get stuck in the middle of that second noble truth and forget all about the promise. In the middle of suffering, it is easy to forget all about the hope, and be filled with doubt – even when you’re on the road that promises freedom.

Just the other day, a friend of mine mentioned her rosary. “In Islam,” Mya said, “using the rosary [for prayer/meditation/contemplation] is called dhikr (“remembering”).” As the devoted move through the beads, they are constantly “remembering” God and the nature of God.

The words may be different, but this practice of “remembering” is the same in Catholicism. Hindus and Yogis use mala beads, also a rosary, to count out a mantra – this too is “remembering” what the practitioner views as important.

The Jewish tradition does not include beads; instead, some wear a prayer shawl (tallit) or small tallit (tallit katan) with a knotted fringe or tassels of blue (tzitzit). Jews do not count with them, but the tassels are intended as a reminder of what is important within the Jewish tradition.

Whether you are on the mat, on the cushion, on the pew, or on the rug, part of the practice is to remember. The question is: What are you remembering? Go back to that José Ortega y Gasset statement from the 6th offering, “Tell me to what you pay attention and I will tell you who you are.”

“You are the one who knows, behind
the rising, falling tide
of shadow, the moon is always

whole.”

– from Remember the Moon Survives, by Barbara Kingsolver

Remember the Moon Survives – by Barbara Kingsolver

Remember how to move into Child’s Pose (Balasana), but also remember it is the beginning and full of possibilities. Remember to soften into the breath and allow the breath to flow freely in and ebb gently out. Remember your intention.

When you move into Table Top remember to move with full awareness of your mind and body in the present moment. Remember to check your alignment. Press down so that the shoulders and shoulder blades are even with the rest of the back and your belly is firm. Engage your locks (bandhas) if that is part of your practice. Remember this is an opportunity to remember the connection between your mind, body, and spirit.

Remember to move through Cat/Cow or the “Un-Cat” sequence precisely matching the movement to the breath. So that, as the breath gets long and fine and deep, the movement gets richer – whatever that means to you in this moment.

On an inhale, stretch the right leg back, remembering to keep the hips level – even and equal to each other so that the low back doesn’t struggle. On an exhale, step the right foot in between the hands so that the foot is flat on the floor (with the right toes pointed forward). If the foot doesn’t easily land between the hands, scoop it forward with your hands. If needed, add a knee pad under the back knee. Pressing down evenly into both feet, lift your torso up and place hands on your right thigh. This is a form of Crescent Lunge (Anjaneyasana).

Use an exhale to slide the hips over the back knee and then place the back of the right hand on your sacrum (the flat part of your bum/hips) and place your left hand on the front of your pelvic bones. Your hands are now bracketing your hips. Slide the back hand down in order to direct the sit bones down. You may feel the front hand lifting as the pelvic bones lift. You may feel space opening up in your low back. You may also feel engagement in your left hip and thigh. Stay here or bend the front knee deeper into the lunge – remembering to maintain the space in your low back. Hands can come to your front thigh or reach the hands over head. If you have Hot Half Moon (Ardha Chandrasana) in your practice, feel free add it by lifting the left arm up and reaching it towards the right.

Remember to breathe. Remember to breathe into the heart. Crescent Lunge is one of the poses inspired by Hanuman, the monkey king in the epic poem The Ramayana. In the great adventure, Hanuman is asked to take giant leaps to save or rescue others. He hesitates, he doubts…and then he leaps. Again and again, he does what needs to be done to help others. At the end of the poem he revels what is in his heart: a devotion to God. Take a moment to remember what is in your heart.

After a few breaths, place the hands on the mat and step back to Child’s Pose. From Child’s Pose repeat the sequence again (from Cow Pose) , this time on the left side.

Once you’ve completed the second side and returned to Child’s Pose, inhale to Cow Pose and then exhale into Downward Facing Dog (Adho Mukha Svanasana).
Remember your can skip the arm balancing, by moving into Staff Pose (Dandasana) and positioning the arms accordingly or using “Dolphin Dog.”. Another modification would be to do the pose on the wall. Either way, remember to check your alignment – make sure your body is in the shape of capital A.

Remember to make sure all your fingers are spread wide, with the majority of the weight/pressure in your hands moving into the thumb and first finger. (So that, there is less weight/pressure applied to your outer wrists.) When you relax your head and shoulders, remember to place your big toes are parallel to each other and at least a foot apart. Big toes can be behind the thumbs or behind the middle fingers. Notice if you feel lighter or heavier when your feet are spaced further apart. Hips are high, heels are low (reaching, but not necessarily touching the mat); and neck is long. Even if you have to bend your knees, remember to find Cow Pose in this position (so that you have a straight line from your middle fingers all the way up to your hips and then a second straight line from your hips to the back of your knees). Remember, eyes are on your nose, your belly button, or the space between your toes.

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

If you have unregulated blood pressure, low back issues, eye issues like glaucoma, or if this is already challenging, remember to stay here with knees bent. Otherwise, if it is not contraindicated, bend the knees and flex from the hips to prep Forward Bend (Uttanasana). Keeping the upper back extended, place the hands on the floor or a block and begin to extend through the legs while pressing the thigh bones into the backs of your legs. Do not force the extension. Use the exhales to settle the heart on the thighs (as much as you are able without losing the extension of the spine.) If your legs are completely straight, make sure the knee caps are lifted and that you are not hyper-extending the knees. Also double check to ensure that if the knees are straight the hips are over the knees, not behind the ankles. Remember to engage your locks (bandhas).

On an inhale, extend to Half Lift/Flat Back and on an exhale fold into the Forward Bend. If you are modifying and using the Half Lift throughout, keep the back in the position that feels similar to an intense Table Top and use the breath to extend the knees on an inhale and flex/bend them on an exhale. Remember to precisely match the movement to the breath. Remember all the ways you are mimicking your body’s natural tendencies (e.g., extending/flexing, lifting/grounding, creating/engaging, rising/falling, etc.).

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

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

Watch how you engage your base, your core, and your breath. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

After the third or fifth exhale on the left, inhale to center and give the lifted knee a squeeze. Bend or extend both, as needed, and lower down onto your back for Corpse Pose (Savasana). Remember, just as the end of the inhale is the beginning of the exhale and the end of the exhale is the beginning of the inhale, this final pose is a beginning and an ending. Remember you are on the right path.

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

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

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body. They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. Thank you to everyone who attended the class on April 7th, and thank you to everyone who has already donated. 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. ##