Pyramid Quest

Strength, balance and flexibility.
Begin with a standing back arch by lifting the chest and aligning the head back.  This move strengthens the back and stretches the torso.  Balance through the feet, feeling the weight of the pose evenly from the tips of the toes through the heels.

Move into Runner's Lunge by hinging forward and reach the left leg back, toes to the ground.  Then, up into Crescent Lunge Pose by lengthening the arms overhead; press arms towards one another to feel the strength of the chest muscles (pectoralis).  Balance the body by feeling it's weight into the front leg's heel reverberating to the spine.

Next, try Twisting Lunges by placing hands at heart center (anjali-mudra) and twist to the inside of the body (medially).  Try binding the hands by reaching the lower hand underneath the body and the upper hand back behind.  If you can, use Ganesh Grip while lengthening, strengthening and aligning the body before returning to center.

Similarly, try twisting towards the outside of the body (laterally).  To bind, place the left armpit past the right knee and reach the left hand under the right leg while placing the forearm of the left hand along the small of your back, reaching hands into a Ganesh grip.  Return to center and move into runner's lunge.

From Runner's Lunge, go into Pyramid pose by lengthening the front leg and arms while hinging at the hips.  Lengthen through the spine, tailbone to the top of the head aligning.  Feel Jalandhara Bhanda by contracting the anterior (front) neck muscles.  Place the heel of the back foot down, pigeoning (toes ahead of the heel) to protect the knee.

Open into Triangle Pose by lifting the left arm, in alignment with the right - shoulders and hands perpendicular to the ground.  Gaze up, if you choose.  Align through the body - head, shoulders, hips, knees and toes.

Move into twisting or revolved triangle by placing the left hand down and the right hand up.  Revolve the body from the hips to the top of the head.  Feel space through the internal organs while exhaling.

Press into Half Moon by lifting the left leg and arm up; lengthening the leg parallel and the arm perpendicular to the ground.  The key to balancing here is Pada Bhanda - the strength and balance of the foot, not the hand.  Try lifting the hand while continuing to balance in the pose. 

Twist into Twisting Half Moon. Place the left arm down and the right arm up.  To advance in the pose gaze up.  Return to Crescent Lunge.

Lift into Warrior III.  Bring the back leg up and hinge the body parallel to the ground.  Outstretch fingers and toes in opposite directions.  Return to standing and repeat the series on the right side!

Pigeon (Kapotasana) Nest

Try five poses for flexibility.  First stretch the hip flexors (ilio psoas).  Begin in Pigeon Pose (Raja Kapotasana) by bending at the knee, of one leg, while elongating the other leg behind you, then stretch the arms - inching fingers and toes away from your midline.  Next, lift your torso for a deeper stretch. 

Second, move into Royal Pigeon Pose by bending at the knee of the elongated leg.  Either hold your foot with your hand or place the foot in the bend of the elbow.  If you can place your arms overhead and hold your toes - even better.  This stretches the knee extensors (quadriceps). 

Continue the phase by moving into Turkish Twist.  Bring the back leg to the front, over the other leg; stretching the hip extensors (glutes).  Now, with both legs bent at the knees.  Continue the pose by placing hands together near your heart in prayer (anjali-mudra).  Twist the torso, stretching your back and abdominals (core), from the hips to the top of the head.  Reaching the lower elbow towards the outside of the knee.  Finally, place eyes to see behind the body (eye yoga) and when your ready gently untwist.

Fourth pose is cow's face (gomukhasana).  Reach arms wide lifting, the side of the leg that is on bottom, up.  Then, bend the elbow and pat your neck (cervical spine).  Next, reach the other arm lowering, the side of the leg on top, down.  Then, bend the elbow and inch fingers towards one another.  Grasp fingers together in a Ganesh grip, if you can.

Finally, after repeating on the other side, try log stack.  Place the ankle of the upper leg over the knee of the lower leg and the ankle of the lower leg under the knee of the upper leg.  This pose stretches deep, near the ball and socket joints of the hips.  Next, twist the torso to align the sternum with the knee of the upper leg.  Now hinge at the hips.  Inhale and open tight sore areas.  Then, exhale to relax and release tension.  Repeat on the other side.  Feel open and flexible.

Yoga Philosophy (Principles)

Following the Eight Limbs of Yoga is a life-long holistic practice that may improve longevity.  The limbs may be used as a processes for personal development.  The effect(s) may be noticed from any of the limbs at any time; practice by making Buddha Soup.

On the last page of the book, Don't Just Do Something. SIT THERE A Mindfulness Retreat with Sylvia Boorstein, the way to make Buddha Soup for character development, is to "apply equal amounts concentration, calm, equanimity, rapture, investigation, energy and mindfulness." This method of application is then applied to the ingredients of "morality, resolve, renunciation, effort, equanimity, truthfulness, patience, loving-kindness, generosity and wisdom".  Interestingly the 'Method of Preparation' along with the ethical and moral 'ingredients' make-up the Eight Limbs of Classical Astanga Yoga.

The Eight Limbs of Yoga include specific ethical and moral principles (yamas and niyamas).  The principles include purity, faith, resistance (sexual), discipline, non-possessiveness, honesty and contentment as well as non-harming, non-stealing, and studiousness.  These are the ingredients of Buddha Soup and the first two limbs of yoga.

Boorstein includes preparation characteristics, the other six limbs of yoga, for making Buddha Soup. First, prepare with concentration (dharna) a one pointed focus.  Also, calm/equanimity (pratyahara) using sensory withdrawl to be like a lotus flower in the mud and muck; flies and bugs swarming, crocodiles circling with relaxation in the midst of chaos.

The method for making Buddha Soup continues with rapture (samadhi) translated as "complete absorption" by Nicolai Bachman in his book The Language of Yoga.  Rapture can be a second wind, a runners high, a dancers bliss or a meditators transcendence.  In the context of yoga, investigation [pose (asana)] is practiced to learn about our strength, balance and flexibility in the moment, for the day, as we progress or digress, eb and flow through the seasons of our lives.  Energy [breath (pranayama)] is translated as life force taken from the root prana, a term for energy.  Finally, mindfulness [meditation (dhyana)], to put it simply, is conscious living - or sitting as the case may be.

The practice of Yoga is the practice of connecting our minds and bodies.  Apply the process and utilize the ingredients for making Buddha Soup.  Just as fresh from the Earth ingredients such as whole and sprouted grains, vegetables, fruit, beans, legumes, nuts, seeds, herbs and spices feeds our minds and bodies, Buddha Soup feeds our souls.  Enjoy the practice because yoga is mind/body medicine for creating physical, emotional and mental strength, balance, flexibility and relaxation. - Bliss Out!

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