Silent Sundays: Open To Interpretation…

This Silent Sunday morning began with a misread. As I considered various sources of spiritual inspiration and practice ideas to bring myself into the day, I honed in on a series of kundalini yoga kriyas (movement sets). My half-open eyes tried to decipher the title of one in particular: “Hearing Ezra and Esther”?

Because this was a compilation of kundalini yoga practices, I determined that “Ezra and Esther” must be “Earth and Ether.” (The name of the kriya in question is: “Healing Energies of Earth and Ether.”) My fuzzy reading turned my aim from practice to inquisitive research. I pulled out my graduate volumes of biblical concordance and interpretation, and set out to discover why Ezra and Esther had been called before me.

As I delved into the underpinnings of each story—one primarily historical and the other a seeming biblical anomaly—my inner questions continued: What was I supposed to gather from this unexpected theological research? What in my own life could relate to the substantial earthly tasks accorded to Ezra and Esther? 

Despite the wealth of bible-related tomes on my shelves, I am not prone to consulting the Bible: Rarely is it my source of inspiration or comfort. The books do, however, remind me of a time when a lack of confidence was assuaged by a kind and wise seminary president. In response to my concern that my lack of biblical knowledge—pointedly, that I had never opened a Bible—would limit my ability as a potential student, he assured me with calm certainty that it could be to my advantage.

I thus ventured into graduate school, found that the studies fed my soul, and emerged with the highest academic honor granted by the seminary. This portion of the tale is itself another reminder that all is ephemeral: After graduation and the subsequent beginning of a doctoral program, i fell apart. The epic that began in doubt, bolstered courage, and led to success and more success, culminated in a crushing defeat.

Why tell this story? The nature of the tale represents the journey of all human beings: No life is as it seems to observers. Further, the academic version of my experience of joy, blessed work, dismal failure, and hopelessness sits on my shelves in those books about the Bible.

Alongside the biblical volumes reside the writings with which I am more familiar, those that I would say characterize my spiritual beliefs, philosophies, and direction. These are comprised most notably of the works of Paramahansa Yogananda, a plethora of yogic teachings, and a slew of Eastern religious studies. 

Yet, this morning, I was compelled by way of blurred vision to consult those volumes dedicated to specific Bible books: Ezra and Esther.

From there, I tried to insert my answer to “why” I had been led to these stories. Immediately, I thought of the current situation concerning my mother’s passing and the money and property to be shared by me and my siblings. As it turns out, “Ezra” most often is read in relation to another book, Nehemiah. There, perhaps were my siblings: The two whose task it seems is to restore, rebuild, and uphold principles and traditions. 

While Ezra was more Job-like in his insistence that God was to blame for struggles and misfortune, Nehemiah was more prone to undertake his work with the wisdom and grace that God likely intended. Very much in line with the mindsets of my brother and sister…

But then why Esther? This correlation was more subtle: The actual Bible book is seen as a bit of a mystery, with regard to its inclusion at all. Whereas Ezra and Nehemiah may be seen as periods of biblical history (post-exilic stories), Esther’s tale makes no mention of God: Her narrative is one of feminine power in the face of an oppressive society.

To me, though, the book as an outsider resonated with my own sense of floating on the outskirts of family.

At this point, I began to wonder if my interpretation was too self-centered. Perhaps “Ezra and Esther” had a greater meaning in store, one that would speak to the universality of that which would truly signal a message from the divine realm.

I continued to flip through the pages of the now 8-book-high pile before me. As I perused, I was repeatedly stymied by the pages of an “interloper”: Esdras. Each time I moved to find Esther, Esdras foiled my search. Finally, I deigned to give the book some attention.

Lo and behold, Esdras is the expanded form of Ezra! Further, the narrative put forth in Esdras is of an apocalyptic nature: More than an historical piece, it explores personal enlightenment and evolution, by way of angelic vision. Finally, I seemed to be on the track of an explanation for my unexpected introduction to Ezra and Esther.

After several hours of reading and contemplation, my sense is that I needed yet another lesson to be cognizant of the sometimes subtle obstacles toward clear interpretation, if not spiritual discernment. When one’s circumstances flow too freely through the reading of a situation, the interpretation is partial, at best: Most likely, that which one is meant to see and learn will be marred, if not altogether inaccessible.

Once again, I have been reminded that interpretation can be led astray by preconception and perception. One can so easily become bogged down in earthly tasks and relationships that their role as propulsions toward divinity can be misinterpreted as strife designed to trip up or limit. 

As I emerge from this Silent Sunday’s pre-dawn call to intuit, investigate, discern, and decipher, I am left in a state of deep calm. The tensions of wrangling with inheritance; the self-loathing of past missteps; the unsettledness of wondering what comes next… All have been, are, and will be gifts of information and opportunity.

Special note: The aim of today’s writing is to offer fodder for your own contemplation and discernment of Meaning. In the piece, I address the interpretation of what I considered a divine cue: As such, the tale reveals the connection between Interpretation and Discernment, both of which require culling and clarity.

To that end, I include the following short meditation. It may be used anytime you need an open, flexible mind in pursuit of insight. 

Begin seated with your hands on the knees, palms down. With eyes closed and gazing to the Third Eye, breathe in deeply through the nose for 4 counts. Exhale through open, rounded lips for 6-8 beats. Repeat 3 more times for a total of 4. 

On the fifth breath, inhale through the nose as long as you can, counting the beats; exhale through the nose for at least 4 more beats. Repeat one more time.

Then, bring the left hand to shoulder level, palm facing forward and elbow bent in to the side, as if taking an oath. Curl all fingers into the palm except the index finger: Extend it straight up.

With the right hand remaining on the knee or thigh, turn the palm to face up. Touch the middle and pinky fingers to the thumb tip.

Now, breathe naturally, yet fully. As you sit and breathe with these mudras, you connect the mind to Universal Wisdom (index finger), while fostering discernment and intuition (middle and pinky, respectively). Remain here for 3-11 minutes.

Happy Sunday… 

Silent Sundays: Express Ticket (Plus Audio!)

On this Silent Sunday, I won’t be. (Silent, that is…)

To forsake a dedicated ritual for even one day is a little disorienting. It does, however, offer the opportunity to practice the aim of the Silent Sunday discipline: Let no earthly distraction detract from awareness of and connection to the divine realm.

Because this disruption of silence includes a busy morning (housecleaning, dog-walking, airport pick-up), I created a quick, yet comprehensive practice to open, then steady and pacify the inner sanctum. In less than 10 minutes of movement and focused breath meditation, you will be prepared to greet the day.

Perhaps best of all? Because I am not in silence on this day, I recorded the audio version of today’s routine. To practice along, head to:

The Moves 

Tuck Balance

Stretch Balance

Wide-Leg Release: Alternating stretch, Sufi’s Grind

Spinal Flow in Bridge

Inverted Butt Kicks

Reclining Twist

The Peace

8-Breath Meditation

Intuited Yoni Mudra

Silent Sundays: Slow Start, Strong Finish

On this Silent Sunday, I am dog sitting in the country. After an invigorating visit from a friend yesterday (which included plenty of chatter and a sun-filled hike around the property), this morning ushered in a decidedly different vibration.

Along with an enveloping stillness has arrived unexpected snow, swirling quickly through cold, gray air. On a morning like this, the requisite dog walk requires an inner pep talk, as well as a warming wake-up for the body.

Thus, today’s practice will serve you well on those days when you must fulfill commitments, but would rather stay ensconced in quietude. After a slow, gentle start that becomes progressively energizing, you will close with pranayama and a mudra to thoroughly consolidate the physical and mental rejuvenation.

To begin, lie on your back. Place the feet flat on the floor, slightly wider than hip-width apart, knees bent. The arms rest on either side of the body, palms up. As you inhale, let the back arch softly off of the floor; simultaneously, the shoulders rotate open, expanding the chest.  The head will move in natural response. Let the knees fall open; you will notice that the feet roll to their outer edges.

Upon the exhale, “close in”: The back tries to round, pushing into the floor, as the shoulders internally rotate and the chin tips. The knees fall inward, perhaps even touching each other, and the feet, too, roll to their inner edges. 

Move back and forth between “opening” and “closing”: Inhale to arch and open; exhale to roll yourself inward. Complete 12 rounds.

Then, with the back neutral and the arms at rest, begin to sway the knees from side to side. Move back and forth at a steady space, breathing deeply. Inhale when the knees pass through center; exhale as they drop to either side.

Bring the Knee Drops to a close. Take a deep breath in; exhale to roll up into Bridge. Inhale to lift the right foot off the floor, and extend the leg straight up. Exhale to lower the straight right leg to the level of the left thigh. Inhale the leg back up; exhale to lower. Complete12 leg lifts.

Then, switch sides. If you need to roll down out of the bridge to rest for a moment, do so. When you are ready, return to Bridge. Inhale to extend the left leg straight up. Exhale to lower the leg to the level of the right thigh; inhale to lift: again, 12 repetitions.

Slowly roll down out of the Bridge, and draw both knees in to the body. Lift the head, as if to bring the nose between the knees. Hug yourself into a tight ball, and begin Breath of Fire (equal, rapid inhales and exhales through the nose): Continue for 30-60 seconds.

Now, bring yourself onto the belly, legs long, forehead on the floor. Rest the arms by the sides, palms down. Here, inhale to lift the mid-body (ribs, belly, thighs) off of the floor; exhale to drop it back down. Inhale up, exhale down: Move at a quick pace. These Body Drops are highly stimulating, and will also help to break up and release stagnant energy. Complete 16 Drops.

Next, press up onto all fours. Do a few traditional Cat/Cow spinal movements (inhale to arch; exhale to round), and then allow yourself to move the body in any way that feels good. Feel free to shift forward and back; circle or undulate; change levels by bending the elbows or lifting the knees off of the floor. Continue this freeing, flowing movement for 30-60 seconds.

When you feel ready to proceed, curl the toes under, lift the hips, and move into a “short” Downward Dog: Let the feet be closer to the hands than in a deep Down Dog. In this upside-down V, make the hands into fists, or come onto the fingertips. Begin to walk around your practice space in this all-fours inversion. Give yourself room to roam: turn in circles, move in zig-zags, wherever and however feels right to you in the moment. Continue for 1 minute, breathing consciously and deeply.

Pause: Move the legs wider than hip width. Shift the torso over to the left leg; hold the foot, ankle, or lower leg, stretching for 5 full breaths. Let the head hang freely. You may modify by bending the knees.

Then, walk the hands over to the right leg, bringing the torso as close to the leg as possible. Again, remain in the stretch for 5 full breaths.

Release the body back to center, and move the legs closer together. Bend the knees (if they are not already bent), and slowly roll up to stand.

Standing, move through the waist, circling the entire torso 8 times to the right, then 8 to the left. 

Then, move the hips in wide circles: 8 right, 8 left.

Still standing, feet hip-width apart, inhale up onto the balls of the feet as the arms extend up into a wide V overhead, palms and fingers stretched open. Exhale to lower onto the feet as you bend the knees and deeply round the spine: Let the arms swing down to cross under the body..

This is a standing version of the initial “open/close” movement. Inhale to rise and extend; exhale to lower and round in. Repeat 12 times.

Finally, come into your preferred seated position; feel free to sit in a chair. Bring the fingers of each hand into Surya Mudra: thumb tips to ring finger tips. Surya Mudra invokes Sun Energy, and brings vibrant energy to the mind and body.

Extend both arms to the sides at shoulder level, palms up. Inhale through the nose. As you exhale through open rounded lips, move the arms toward each other in front of the body; each arm extends straight forward from the shoulder.

Inhale, this time through the open rounded mouth, to return the arms to the original position: extended to the sides at shoulder level. Exhale through the nose to return the arms to the frontal-space position.

Continue the simple arm movement with the alternating breath. Inhale through the nose; exhale through the mouth; inhale mouth; exhale nose. Throughout the meditation, the eyes are closed and gazing to the Third Eye. Continue for 3 minutes.

When you have finished, help yourself into Svasana. Rest and integrate the practice for 5-10 minutes. Then, embark upon your next activity with renewed strength and vitality.

Happy Sunday…

Silent Sundays: Help For A Bad Day

Special note: The audio follow-along version of today’s practice can be found at:

For me, recent “bad days” have emerged as a bleakness, a hollow in the belly, and a pervasive sense of foreboding. Despite the heaviness of the description, this current state should not be confused with chronic or clinical depression.

Decades ago, depression was with me for several years. The “bad days” of recent weeks feel similar; however, I can discern the ephemeral nature of this current spate. The past depression surrounded, infiltrated, and threatened my existence. These recent invasions are off-putting, but not life-threatening. 

No one, though, likes to feel blue, down, scared, hopeless—ever.

My personal first step in addressing such a situation is to run a checklist.

First, “big stressors”: finances; loss; living situation; work life.

Then, “physical stuff”: food, water, alcohol, sleep, exercise.

And finally, “psycho-spiritual” state: contemplation, prayer, meditation.

In reviewing the list, I can readily determine the cause of recent “bad days.” Perhaps simply and obviously, the “big stressor” list looms large: Each sub-category is in an uncertain, unsettled state. And although I am not overcome with sadness or a deep sense of loss, certainly my mother’s passing has unleashed a host of fears with regard to the basic needs of earthly life: money, dwelling, sense of purpose.

But a Bad Day may not arise from the Large List. Perhaps a new friend proves disappointing; maybe car or house repairs seem incessant; or possibly, spiritual connection has gone adrift. Even if the culprit behind a Bad Day or Tough Times is transient, the immediate need to roust the deflating feelings is powerful.

This Silent Sunday offers a salve for the bleak moments or hours. The slow, gentle movement sequence will usher in enough light and hope to persevere through the dark. The 3-part mudra meditation then shores up inner strength and faith in divine wisdom and guidance. The practice is one for “fixable” Bad Days, and equally effective for seemingly inexplicable bouts of gray.

Begin on your belly. Bend the knees, so that the lower legs are perpendicular to the floor. With your forehead on the ground, there will be space between the upper chest/throat and the floor: Bring your hands into gentle fists, and nestle them into that space; the elbows are bent and tucked in next to the body. In this position, eyes closed with no special focus, become aware of the breath.

At this point, there is no prescribed count or technique: Simply notice the quality of the inhale and exhale through the nose. Change nothing.

After about 1 minute, let the hands open softly, sliding one over the other, palms facing the body. Turn the head to one side. Continue conscious breathing for 1 more minute. Then, turn the head to the other side, and switch which hand is on top. (Both are still underneath the body, palms facing the body.) Again, breathe naturally for 1 minute.

Now, rest the forehead on the hands: palms down, left hand on top of right. Let the legs straighten out onto the floor.

Begin to bring a count to the breath: Inhale through the nose for 4 beats; exhale through parted lips for 6-8. Infuse the exhalation with the sound, “Hoooo.” Continue for 30-60 seconds; then, switch the hands—right hand over left, palms down, forehead on the hand stack—and breathe with the same count and sound for another 30-60 seconds.

Next, roll on to the right side. Use the right arm, bent or straight, as a pillow for the head. For support, you may bend the right leg a bit. Lift the long left (top) leg a couple of inches, so that it is parallel to the floor. Visualize a shelf upon which the leg can rest: Then, begin to slide the leg forward and back along the shelf; only move a few inches in either direction. 

Exert as little effort as possible. The intention is to sense support from the visualization… from the mind, from within. Continue for 30-60 seconds.

When you are ready, roll onto the left side. Repeat the movement with supportive visualization for another 30-60 seconds.

Now, return to the belly, and press slowly up into an easy Sphinx Pose: elbows under shoulders, forearms parallel to each other on the floor. Then, move the hands toward each other: Rest them on their pinky edges, and touch each fingertip to its partner on the other hand; let the palms be apart.

With eyes closed, begin tiny head circles to the right. Move slowly and with an awareness of the uppermost vertebra of the spine: Atlas and Axis. 

Special note: The skull perches atop Atlas, which is the vertebra that allows the head to nod “yes.” Axis, just below, offers the ability to shake “no.” What we perceive as head circles is the alternating of Atlas’ “yes,” and Axis’ “no.” With that in mind, you are more likely to keep the “circles” small and slow: rolling around atop two small structures.

Circle 10 times to the right, and then 10 to the left.

From Sphinx, press up as if to come onto all fours: However, come onto the knees and forearms. The elbows are directly underneath the shoulders. Bring the hands together as they were in Sphinx: on the pinky edges, fingertips touching, palms apart.

Inhale to rock the body forward toward the hands; exhale to shift back toward the heels. With each exhalation, push back far enough to feel a deep stretch from the hips, through the back, and into the shoulders and armpits. Move rhythmically forward and back, for 1 minute.

Then, press up into traditional all fours: hands and knees. Begin Cat/Cow spinal movement; however, work with “reversed” breathing. As you inhale, deeply round (flex) the spine; exhale to arch (extend) into Cow. Be focused: Muscle memory may try to return the breath to the more traditional version of the movement. Inhale to round, exhale to arch: 1 minute.

From all fours, slide the left leg back along the floor. Let the body move back as the leg does: Eventually, the right buttock will come be above the right heel. Rest down, so that the right buttock sits on the heel, left leg extended back, body resting on the forearms or floor. Remain here for 5-10 deep breaths through the nose.

Then, rise up and out of the posture, returning to all fours. Slide the right leg back, so that you can come into modified Pigeon on the other side. Take 5-10 full breaths.

Once again, come out of the posture, so that you can transition into your preferred seated position for meditation. 

Throughout the following sequence, the eyes are closed and gazing upward to the Third Eye.

The mantra for the meditation is: Sa Ta Na Ma, Ra Ma Da Sa, Sa Say So Hung. Chant each syllable at the rate of the second-hand tick of a clock: monotone, steady. 

Chant silently, in a whisper, or aloud. As the mudras shift throughout the meditation, feel free to alter how you chant. Use your inner wisdom to intuit the voice you give to the mantra. 

This is a chant for healing, and for invoking faith in the workings of the Universe. The mudras progressively infuse divine wisdom and healing into the subconscious and higher consciousness. 

As you are seated, wrap your arms around the torso: Let the palms rest on the side ribs in this tender self-hug. Begin to chant the mantra inwardly, as a whisper, our out loud. Continue for 1-2 minutes. Remember to chant somewhat slowly: methodically, like the tick of a clock.

Then, release the body mudra, and bring the hands up to rest against the chest, on the Heart Center. Begin as if in Prayer Mudra, but interlace the fingers, overlapping the thumbs, so that the hands become as one soft fist. Continue to chant the mantra for another 1-2 minutes.

Finally, shift the hands into the last, simple mudra: Place the hands in the lap, palms up, one hand resting in the palm of the other. Touch the thumb tips together, and stay with the mantra for  at least one minute, and up to 5. When you are ready, ease your way onto the back for Svasana: Rest in the soothing, affirming vibration you have created for as long as you like.

Happy Sunday…


Silent Sundays: Make Peace with Mercury

Special note: The following practice was first presented in July 2019. With all that has transpired in the world since then, Mercury Retrograde may seem the least of our problems. Yet, because of the global challenges that we collectively face, daily frustrations can take on an added weight. 

To remedy the likelihood of irksome situations that Mercury likes to unleash when retrograde, I offer an updated version of the original routine: The Miracle Bend is an additional move that clears the auric field, while also warming the back body for a subsequent Yin Forward Bend. New, too, of course, is the date of the retrograde phase: Mercury began its “backward” movement on January 14, 2022, and will get back on course February 3. 

If you like, you may practice with the audio version at:

From today until July 31, the planet Mercury once again begins its backward-seeming movement through space. Although this retrograde phase occurs 3-4 times a year (in different months, thus in different astrological signs), each time typically manifests mix-ups and frustrations. The reverberations of Mercury’s rush past Earth affects all areas of communication: spoken, written, business, computer coding, etc. Additionally, the retrograde period precedes a shift in some area of your life; however, this fluctuation is unpredictable and will usually be felt only after Mercury returns to its normal orbit.

Today’s Silent Sunday suggests an unusual strategy for that scamp, Mercury: Instead of combatting the potential for skewed energy, the practice honors Mercury. As we can not yet know the change that Mercury will usher in; and because earthly miscommunication is likely at this time, intuition takes on a significant role in our ability to dance with Mercury. Certainly it is no mistake that the pinky finger, which channels intuitive energy, is called the Mercury finger.

To begin, come to stand with feet a comfortable distance apart. Touch the thumb tip of each hand to the fleshy mound at the base of its respective pinky; make a fist with the thumb inside. Now, with both arms at your sides, circle the arms outward, keeping the circles low and about 8-12 inches in diameter. Continue for 30-60 seconds.

Then, start to move the circles upward at a steady pace. Circle 8-10 times to bring the circling overhead. With your arms shoulder-width apart, continue the outward circles for 1 minute, breathing deeply and strongly as you do. When you have finished open the hands, and shake the arms as you bring them back down to your sides.

For the next movement, use each thumb to clamp its partner-pinky into the palm of the hand: The other three fingers are together and straight. Begin to seesaw the arms: Inhale as the left arm rises above the “horizon” about 45 degrees; exhale as it lowers and the right arm comes up. The palms of each hand face forward as you seesaw the arms up and down.

Next, still standing, begin what is called Miracle Bend in kundalini yoga. Inhale the arms up through the front space; exhale to bend forward to touch the ground. When in the standing position— with the arms overhead and shoulder-width apart—introduce a modest back bend into the spine. To modify, feel free to bend the knees for the forward bend; or, simply come down as best you can, and touch the hands to wherever you can on the legs. Further, if the standing spinal extension (arch) is not comfortable for your back, simply stand as tall as you can. Continue to inhale up, exhale down at a steady pace for 26 Miracle Bends.

Now, you may bring yourself to the ground for a yin-style forward bend. Yin yoga focuses less on perfecting alignment of a pose, and more on connecting deeply with the specific energetic quality of a posture. Forward bends access the back body, in which the Bladder meridian lies; the Life Nerve, which courses through the back of the entire leg, is also stimulated. As these energies are awakened, we deepen our ability to flow with the twists and turns of Life. 

If you like, prop yourself: perhaps a pillow or rolled blanket under the knees, or a bolster on your thighs to support your torso fully as you relax into the Forward Bend. Feet can be at ease: no forced arch is necessary. With your legs out in front of you, and your body resting on them, close your eyes and breathe consciously, but naturally. Focus your attention on the sensations and emotions that arise as you descend fully into the posture. If you need to adjust slightly as the muscles release, do so; then, return to the aware stillness. Remain with the pose for 3-5 minutes.

Now you are ready to close your practice. Lie on your back with feet flat on the ground, knees bent. Move your feet slightly wider than your hips, and angle the toes inward: Let the knees fall inward to rest against each other in this classic Constructive Rest position. Bring your arms about 12 inches away from the body, resting on the floor, palms up. On both hands, reconstruct the mudra of the thumb holding the pinky into the palm of the hand. Bring your closed eyes to focus on the Third Eye. As you inhale, draw communicative, intuitive energy from around and within to your Third Eye: upon exhalation, send the vibration deeply into your brain, and your Throat and Heart chakras. As you inhale to fill, and exhale to imbed your “ken” into this Upper Triangle, you allow the positive aspects of Mercury to ride along with the bounces that the planet’s retrograde phase can create. Continue this breath mediation for 3 minutes.

Finally, release yourself into Svasana. Acknowledge Mercury’s need to be “out of phase” for these few weeks; imbue yourself with the awareness and equanimity that a retrograde period can stifle. As you relax into the throes of the cosmos and allow yourself to greet the energy, rest assured that Mercury recognizes your efforts to make its acquaintance.

Happy Sunday…

Silent Sundays: Head Help

Yesterday, a friend commented that she had a bit of a headache; in her case, abundant work responsibilities and little sleep may have been the culprits. Having also had a headache upon waking the previous day (most likely from a faulty sleep position), I was reminded that nagging noggins have a variety of causes. Both my friend and I also remarked that weather changes and fluctuating barometric pressures often provoke a heavy or throbbing head. Regardless of cause, even a minor headache distracts and detracts from full participation in daily life.

On this Silent Sunday, I designed a practice to soothe most aches: The modality that alleviates discomfort also will help you determine the cause. For example, if the eye-movement technique is effective, your headache may have been caused by eye strain (screen time, poor lighting, reading fine print, etc.). Comfort from a restorative yoga pose, on the other hand, can indicate that fatigue or even sluggish digestion lies at the root of the headache. When practiced in its entirety, today’s routine will renew vitality while assuaging pain.

Special note: If a headache is a symptom of a known illness, I suggest that one restrict their choice of relief to resting quietly while holding the closing mudra. 

As a precursor to the following practice, have a glass of water. Dehydration is often overlooked as a source of headaches: If that is the case, an 8-ounce dose will help almost immediately. Additionally, you may enjoy anointing yourself with an essential oil blend: Lavender and peppermint are very soothing to a throbbing head. Or, if you suspect nasal congestion as the cause, eucalyptus oil may help.

Begin by lying on the belly. Place one hand on the other, palms down, and rest your forehead on the stack. Shift the left and then right wrist slightly up and down, back and forth, so that the head rolls slightly from side to side: This will begin to release tension and blocked energy in the head and neck. Roll the head gently, breathing deeply through the nose, for as long as you like.

Now, slowly shift yourself up and back into Baby Pose. Instead of resting the head on the floor (which would create a slight inversion, thus not conducive to relieving pressure in the head), bring your elbows in front of the knees. Raise the forearms, and bring the palms together: Tip the hands forward slightly, so that you can rest the Third Eye on the base knuckles of the connected thumbs. Gently massage this center brow point, as well as the forehead and brow line, with the knuckles. Be sure to fully release the weight of the skull onto the hands. Continue for as long as you like.

From Baby Pose, come up to sit in a Wide-Leg Straddle. The legs do not have to be far apart; open them only as far as you can do with ease. Add any bolsters that you need or want, e.g., under the hips or knees. Tip forward as if angling into a Forward Bend; however, go only as far as you are able to rest the hands (or forearms, if flexible) on the ground between the legs without any sense of effort. 

Close the eyes, and breathe deeply. The head may tip forward, and/or the spine may curve slightly. This is a yin posture, so allow the body to find a way to relax in the position. The pose will help to unravel leg tension from sitting, and it also will aid digestion by relaxing the belly: Ironically, imbalance in the lower body can create or exacerbate a headache. Remain here for 3 minutes.

Next, help yourself into your favorite seated position; you may choose to sit in a chair. With eyes softly open, begin to turn the head from left to right; move slowly and with awareness, tracking the movement with the eye gaze. If you have restriction due to muscle tension in the neck, honor your personal range of motion: As this exercise progresses, you likely will find that you are able to move more freely.

After about a minute of looking side to side, pause in the center. Then, turn the head to the left as before, bringing the gaze with the movement. As you turn the head to the right, however, maintain the eye gaze to the left: This may feel difficult and cause temporary strain in the eye muscles; it will dissipate as you continue.

When the head is fully turned to the right, bring the gaze there. Then, keep the eye gaze to the right as you turn the head to the left. At the end of the left-looking turn, bring the eyes all the way to the left. Keep the focus there as you repeat the head turn to the right. When fully turned to the right, bring the eyes to the right. Maintain that gaze as you turn left, and so on. Continue for 2-3 minutes. 

Special note: Due to the high level of concentration demanded by this movement, the breath may shallow or pause. Be sure to maintain deep, steady breathing as you move.

Now, lie down on your back. Bend the knees, and move the feet a bit wider than hip width; let the knees fall inward to rest against each other. (This Restorative Rest position does wonders to relax the lower back.) Reach the hands to slide the fingers under the base of the skull. I tend to use the middle fingers for this technique, but feel free to use whichever fingers operate most naturally. Alternating between left and right, firmly press the fingers into the occipital ridge (base of skull bone): Begin next to the spine on each side, and move outward as you massage back and forth; the head will rock side to side, as in the opening prone version of this move. Continue this tension-tamer for as long as feels good to you.

Finally, with the legs remaining bent or extended long on the floor, create a mudra for headache relief. On both hands, curl the ring finger to touch the tip to the inner base of the thumb; hold the ring finger down with the thumb. Touch the tips of the index and middle fingers to the their respective thumb tips; the pinkies stretch straight. Breathe slowly and deeply with the mudra hands resting on the floor, palms up. Keep the mudra intact for 2-3 minutes as you rest and breathe, and then release the hands to settle into Full Svasana for as long as you like.

Happy Sunday…

Silent Sundays: Prepare to Meditate, Part Two–The Way In

As alluded to in yesterday’s piece, the prospect of meditation may be daunting to some. Whether one’s hesitancy is rooted in the physical (“I can’t sit still”); mental (“I have too much on my mind”); or circumstantial realm (“I don’t have the time”), the following routine will assuage doubts, offer fundamental physical and mental techniques, and move seamlessly into a short meditation. 

Special note: I have encountered mis- or uninformed folks who wonder if meditation contradicts or threatens their religious practices. First, “meditation” is not one, abiding practice: Like yoga, there are many styles and aims. Each can serve as a complementary adjunct to other religious or spiritual practices. 

I have come to believe that this misunderstanding surrounding meditation stems from a confusion between prayer and meditation. Prayer assumes a belief in God or gods; meditation need not. (To be clear, my personal practice of meditation is rooted in my sense of God and the Universe; other approaches, however, may be aimed at improving productivity, instilling calm, or even reducing pain.) One way to explain the difference may be to suggest that prayer is an outwardly directed supplication to the divine; meditation is the inward-moving reception of whatever energy one intends to arouse.

Thus, the following routine will be beneficial for all. And it need not be used only in conjunction with meditation; any one or combination of the components will provide an efficient warm-up for activity, and help to establish clarity and focus.

Begin standing. This is the first of four spine-mobilization moves: It may be viewed as the start of a sequence, or, as with any of the others, may be done as a stand-alone exercise. From standing, bend the knees slightly, keeping them in line with the heels; bend forward to place the hands where they naturally fall on the thighs. Inhale to extend (arch) the spine as you draw the shoulders back to open the chest; exhale to flex (round) the spine. Move at a pace that feels comfortable, and that stimulates energy. Allow the neck and head to move as they naturally will upon flexion and extension of the spine. Continue for 30-60 seconds.

Next, come to the floor on all fours. Here, begin traditional Cat/Cow spinal movement: Inhale to arch; exhale to round. Breathe deeply, stay relaxed through the mouth and jaw, and extend/flex for 1 minute.

The third option for spinal work is to lie on your back, knees bent, feet flat and hip-width apart. This spinal activity requires deep attention to the breath and physical movement; it is a significant step toward uniting the two. The synergy of connecting breath to spinal articulation signals an aspect of the upcoming meditation. 

In your supine position, arms by the sides, inhale to tip the tail forward and down; this pelvic tilt is the “home base” of the following sequence. Exhale to bring the tail and pelvis in and up; you will rise to the top, rear rim of the pelvis. Inhale to roll the pelvis back down and directly into the “home base” forward tilt; exhale to roll up incrementally through the lower spine, to the lowest ribs. Inhale to roll down and into the forward pelvic tilt; exhale to roll up, sensing each vertebra lifting off the floor, to just below armpit-level. Inhale down, vertebra by vertebra, into “home base;” exhale all the way up to the tops of the shoulder blades, and stay.

Inhale to lift the arms up and over to rest on the floor over your head. Exhale to roll down, piece by piece; with the arms stretched long overhead, the lowering spine will created an intense stretch through the axilla (armpit). This may be astonishingly stiff for some, so move slowly and patiently; with repetition, the area will ease.

Repeat the entire sequence 4 more times, for a total of 5.

Now, with the body at rest and the knees still bent, feet on the floor, let the knees drop toward the left; move as if they are dominoes or windshield wipers—one leads, the other follows. Inhale back to center; exhale to the right. “Windshield Wipe” the legs back and forth up to 20 times; this will help release tension in the hips and lower back.

When centered again, draw the knees in toward you, just enough to hold behind the thighs. Use your grip to raise the head and shoulders off the ground; you will be in a little boat shape. Now, “rock the boat”: Inhale to rock yourself back, keeping the head up; exhale to rock forward toward the buttocks. Use momentum, and be aware of the activated abdominal muscles: This move provides a bit of a massage to the muscles along the spine, as it subtly strengthens the front body (a necessary ingredient for any sitting practice). Rock back and forth with corresponding breath 10-20 times.

After you have rocked yourself up to a seated position, extend the legs straight forward. Here is the final version of spinal warm-ups. Bring the hands to the shoulders, fingers in front, thumbs behind; the elbows are lifted, so that the upper arms are parallel to the floor. As you inhale, tip the pelvis forward, and draw the elbows behind as if to touch; the entire front body will open in this spinal extension. Simultaneously, bend the knees and flex the feet (bring the toes toward you), with the heels remaining on the ground.

As you exhale, rock the pelvis back, bring the elbows forward to touch each other, and let the head hang; the spine is now deeply rounded into flexion. Simultaneously, lengthen through the knees and extend (point) the feet. 

Continue this spinal flexion and extension, with corresponding “leg pumps” and breath, for 1 minute.

Now you are ready to sit. As always, support yourself in any way that contributes to an upright, aligned spine and relaxed hips and shoulders. A chair or mediation bench are other options. Here begins the next phase of moving into meditation: complete, steady breathing and mental focus. To begin, close your eyes. With your inner eye, guide the breath through the entire path of the spine you have just worked to awaken: Inhale at the Root, or perineum; draw the breath up the entire front cross-section of the spine, through the lumbar, thoracic, and cervical curves, all the way to the bridge of the nose. Exhale, and reverse the trajectory, traveling with the mind’s eye down the rear cross-section of the spine. Inhale up the front of the channel; exhale down the back. Continue for about a minute.

Next, allow this breath pathway to move on “automatic pilot.” Bring your visual focus to the Third Eye: Eyes are closed, and gazing up and in to the spot between the brows. You also will add sound to the breath, which creates an auditory focal point. Inhale deeply through the nose, long and steady, and exhale through rounded lips—“hooo”—until all the breath is gone. Repeat this inhale and exhale with Third Eye and sound focus 5-10 times.

The final aspect of focus is touch. With the hands on the knees, palms up, you will touch first the left index fingertip to thumb tip; then the middle tip to thumb; then the ring finger; and then the pinky  to thumb tip. (The right hand is quiet.) This move establishes a 4-count; repeat it to make 8. This is your inhale.

To exhale, shift your “counter” to the right hand: touch index, middle, ring, and pinky, then repeat to reach the 8-count. Work with your breath to help it effortlessly meld with the 8-count: Inhale for 8, counting with the left hand; exhale for 8, using the right-hand counter. Repeat 3-4 times.

Finally, with your preparations completed, move into a short meditation. The suggested mudra recalls the idea that meditation is an act of receiving; you have created an clear, open vessel into which energy may flow. Bring both hands in front of the Heart Center, just an inch or two away from the chest. Touch the edges of the pinkies together; connect the base of the palms; and bring the edges of the thumbs together. With this Lotus Mudra “cup,” simply sit and breathe, closed eyes gazing to the Third Eye. Inhale to draw divine or universal energy into the mudra; exhale to imbue it within your entire being. Continue for as long as you like.

Happy Sunday…

Silent Sundays: Right and Rewrite

Into all lives comes tribulation; into all hearts and minds comes the need to respond. How one proceeds with each challenge marks the defining moments each of us will have; this process occurs daily, often subconsciously. Today’s practice addresses the “bigger stuff”—the circumstances that necessitate awareness, discernment, and ultimately, commitment.

This Silent Sunday arrives one day after I received a positive note regarding a previous post:

As I typically do after receiving acknowledgement or commentary on what I have written, I reread the piece. With each paragraph, I became increasingly uncomfortable: I came face to face with disappointment… in myself.

This was not, however, the self-flagellation of yore, when I might have retaliated against my reaction with less-than-helpful thoughts or behaviors. Rather, I almost immediately shifted from “self-disappointment,” to “self-correction.” 

I thought of addicts, whose sober state is never a given. And I realized that none of us are impervious to “falling off the wagon,” be it a spiritual or physical endeavor: Whether the aim is to progress through the soul or body, Commitment is imperative. 

And that is where I have tripped up in the past. I did not recognize that Commitment is not a blanket state of mind: It is an emphatic choice to address a specific situation. To be committed in one area does not suggest commitment to all. For example, one may readily commit to, say, a person, yet have trouble remaining committed to a project. Or a committed fitness plan may be second nature, whereas a commitment to balanced nutrition may falter.

As I read the post appreciated by a stranger, I remembered the feeling of commitment to my health that had spurred the piece. As I moved through the article, the sinking feeling that I have begun to wander back to taking my body for granted took me aback.

How close I had come to forsaking a chance to right my physical course and rewrite its future…

Enter Commitment.

One of the psycho-spiritual philosophies of Kundalini yoga is the framework called “Seven Steps to Happiness”: Commitment is Number One. From there arises Character; then Dignity, Divinity, Grace, and the Power to Sacrifice; and ultimately, Happiness.

Like Life, however, the trajectory of this developmental course is not consistently linear. Sometimes several traits permeate an individual’s state of being; at other times, one seems bereft of any. One may be of solid character, but harbor self-doubt; one may feel connected to the Divine, yet be stymied by earthly processes.

I believe that the “order” of evolution toward Happiness is fluid, as is the state itself. Thus, the attainment of any one step along the path inherently comes with the need to remain vigilant: Such is the nature of any spiritual discipline and of any earth-bound achievement. Rather than bemoan the withering of Commitment, for example, I took comfort in the moment when I recognized the need to revitalize its energy.

With that, I offer a short practice to re-establish a sense of self-compassion and unflappable Will. There are only three pieces to the session, each of which requires a commitment to persevere despite physical or mental discomfort. Upon completion of the set, you will have righted your course and cleared your mental and physical page for a rewrite.

Special note: As always, feel free to modify or pause any movement. Do, however, give yourself the opportunity to rise above inner naysaying; know that your mental fortitude can supersede bodily resistance.

To begin, lie on your back. With the arms on the floor, palms down, raise the legs 60 degrees into the air. Here is the first chance to become aware of and kind to your physical body: If the angle compromises your lower back, place a small pillow under your hips; you may also place one foot on the ground (knee bent) to practice with one leg a time. Regardless, close your eyes, and begin long, deep breathing. The posture stimulates the Lower Triangle of chakras—survival, generative spark, and will power. Remain here for 3 minutes (or: 90 seconds for each leg, if modifying).

Maintaining the leg position, prop yourself onto the elbows to complete the challenge: Begin Breath of Fire, and continue for 3 minutes. (Remember: Take a break or modify as needed, and then resume your commitment to the process.)

Next, with both knees bent and feet hip width apart, help yourself into a Half-Bridge: Lift the hips and spine away from the floor, and interlace the hands on the floor under the back, extending long through the arms. In this position, breathe fully and deeply for 1 minute. Then, lower and lift the hips at a comfortable pace 54 times.

Briefly release the position to take a breath, pulling the knees in toward the body for a squeeze. Then, resurrect the Bridge, and complete 54 more hip-lifts. Upon completion, repeat the back-easing knee squeeze, then roll up into the Bridge again. Here, breathe steadily and deeply again for 1 minute. 

Upon completion, draw the knees in, rock side to side, forward and back, and then help yourself up to sit in your preferred meditation posture. Extend each arm to the side at shoulder level. The left palm is down, the right up: On both hands, knit the index finger and middle finger together, with the ring and pinky fingers together; separate the two pairs, so that there is a V-shaped space between them. 

This mudra works to soften physical and mental discomfort, while simultaneously opening through the Heart Center and stimulating its meridians. With the empowering energy of the previous moves, this final activating meditation creates the optimal environment for your resumption of commitment to Self and your goals. When yoked to the Divine through the Heart, Commitment is renewed with spiritual vigor. 

Remain with the arms up, mudra intact, and closed eyes gazing to the Third Eye for 7 minutes. Breathe consciously and completely, and if you need to rest, do so: Then recommit to the kriya. When finished, move seamlessly into Svasana for as long as you like.

Happy Sunday…

Daily Doses–Part Two: Noon Nectar

Call on today’s practice when energy flags, and the mind clouds. Be it 12:00 on the dot, or 11 or 2, midday motivation often needs revivification. Further, if you have been busily tending to other people’s needs or attempting to address several of your own, mental focus may have run amok. The following routine will synchronize right and left brains, and steady a perhaps over-stimulated mind.

By noon, many of us have been sitting at a desk; or driving; or otherwise have been in a position that hampers optimal mobility and meridian flow. Alternatively, your work or commitments may require you to stand for long periods of time, or to lift heavy or multiple items. In that case, stiffness and incomplete breathing may set in. For any of the previous scenarios, the remedy is to stir circulation and mobilize the spine and joints.

To begin, stand with knees slightly, comfortably bent. Inhale the arms overhead as you take a long, deep breath in; as you exhale, bring the arms down in front of you. As the arms lower toward the legs, curl your way toward a forward bend: Let the head hang, then let the shoulders curve forward and down, and finally, move your way through the rest of the spine. When you arrive at an achy or stiff part of the back, remain there, hang, and breathe deeply. Then, roll a bit further down, if possible. Once you have reached your limit, slowly uncurl to return to standing.

This version of a “forward bend” highlights movement through the spine, rather than flexibility of the hips and hamstrings. Roll up and down through this dynamic stretch 3 times.

Now, still standing, inhale the arms straight overhead, and interlace the fingers, index fingers pointing straight up. Here, with the breath suspended, pump the stomach 12 times. As you exhale, lower the arms, and interlace the fingers behind the back, lengthening through the elbows. With the breath out, look up and pump the stomach 12 times. Repeat the breath retentions with stomach pumps 2 more times, for a total of 3 rounds.

Next, come onto all fours. Inhale, and exhale as you round the spine up into Cat flex: Remain here as you inhale and exhale, 3 full rounds. Then, on your fourth inhale, extend (arch) the spine into Cow. Exhale and inhale, 3 times, in the static posture: On your fourth exhale, shift into Downward Dog.

Here, allow your head to hang, and your knees to bend; the heels do not have to touch the floor. If you are adept at the posture, and it feels good to express the full position, feel free to do so. Otherwise, be relaxed and comfortable in the pose. Shake the head; “wag” the hips; walk the heels up and down—move in any way that feels energetically correct for you, in the moment. Breathe deeply as you do so, continuing for 1 minute.

Then, from your version of Downward Dog, walk the hands forward into Plank; if you need to, place the knees on the ground. Whatever you choose, keep the spine long, with the arms and abdominal muscles engaged. With the head in line with the spine, begin Breath of Fire: Pant like a dog through an open mouth for 30 seconds; then, close the mouth and continue Breath of Fire through the nose, still in Plank, for 1 minute.

Now, ease yourself down onto the belly for a few slow, deep breaths. Then, roll over onto your back, arms by the sides, legs long. As you inhale, reach the right arm up and over to the floor behind you; simultaneously, bend the left knee in toward the body. Exhale back to neutral. Inhale to repeat with the left arm and right knee-bend. Alternate back and forth, as if marching on your back, 26 times.

Next, help yourself into a seated posture, on the floor or on a chair. Roll the shoulders backward, luxuriating in the slow, full movement and release of tension. Complete 8 rolls back, then reverse to roll both shoulders forward 8 times.

Then, move the shoulders in opposite directions: As the left shoulder rolls back, the right shoulder rolls forward. Give your brain a few tries to adapt to this left/right hemisphere “reset” move, and then complete 8 oppositional rolls, moving fluidly.

Repeat the move, switching sides: Right shoulder rolls back, left rolls forward. Once you have established the rhythm, complete 8 opposing rolls.

Finally, remaining seated, bring the hands into Hakini Mudra, a gesture for focus and mental efficiency. Touch each fingertip on the right hand to its corresponding tip on the left: The palms remain apart. With the fingertips together, fingers long, and pointing straight up, bring the touching thumb tips to rest against the Third Eye. (The thumbs are extended straight.) 

With eyes closed and gazing to the Third Eye, focus on the sensation of each finger pairing: Inhale, and as you exhale, press the pinky tips together. Then, release, and move to the ring fingers: Inhale, and exhale to apply pressure into the tips. Release to move to the middle fingers. Continue this pattern through all fingertips. 

When you reach the thumbs, inhale: Exhale, and as you press the tips together, also press the pair firmly into the Third Eye. 

Repeat the full sequence, moving through each set of fingers and the thumbs, two more times, to complete 3 rounds. Then, relax the hands onto the knees, left palm up, right palm down. With eyes closed and your natural breathing rhythm re-established, remain here for as long as you like.

Next time: Part Three—Evening Elixir

Silent Sundays: Homestead–Conclusion: Solar-Powered and Heart-Centered

Last week, I began this series, “Homestead,” with a question: What is your psycho-spiritual, interpersonal, most balanced state of being? From where does that particular energy emanate? In sum, what is your Center of Operation, your Homestead?

In Part One, I offered what I perceive to be my personal set-point: Intuition, and its (for me, sometimes elusive) energetic harmonizer, Rootedness. The routine provided the means to connect the First and Sixth chakra, so that the base of the Lower Triangle could readily accommodate the near-tip of the Upper Triangle of chakras.

Then, a few days ago, I explored Creativity and its necessary colleague, Expression. In sum, the practice stimulated and joined the Second and Fifth chakras, so that one’s creative spark could find its way to manifestation.

Today, in conclusion, I suggest what arguably could be the most essential Homestead pairing: the Third and Fourth chakras. Regardless of the energies that seem to come most easily for you, or those that you turn to when challenged, the vibrations that stir from the Solar Plexus and Heart Center are fail-proof for all. When in doubt, turn to your Heart; when beleaguered, delve into the Solar Plexus for confidence and perseverance.

With that in mind, today’s practice may be seen as The One to use as a catch-all boost or remedy. I, for example, who feel most at home in the Sixth Chakra (or Third Eye), often need to stimulate the Earth-based energy of the Root, or First Chakra. Because that vibration is not my strongest, I need Sun Energy to motivate me; and because I want to ensure that any practice resounds with Truth, I need to include the vibration of the Heart Center. Thus, no matter your Homestead—your comfort zone—its energies will be enhanced by this Solar-Powered, Heart-Centered practice.

To begin, lie on your belly. Place the arms in “pitchfork” or “scarecrow” position: upper arms at shoulder level, elbows bent to 90 degrees, with the forearms perpendicular to the upper arms. The palms face down; the head may lie on either cheek.

With eyes closed, begin long, deep breaths through the nose. Because you are prone, breathing requires more effort, as the belly, ribs, and chest must work against the floor. Use this sensed resistance to focus on the physical regions of the Third and Fourth Chakra: from the base of the ribs, to the sternum. With each inhale, consciously draw the intention of awakening energy to these areas; with each exhale, send the gathered vibrations out through the torso and limbs. Continue this opening breath and visualization for 3 minutes.

From lying, press back into Baby Pose. Interlace the hands behind the back, with the index fingers extended and together to form a pointer. Lift the arms as far up and away from the back as possible; extend long through the elbows. This stretch opens and charges the Heart and related meridians that run through the arms. Inhale in the raised-arm position; exhale to lower the arms down to the back. Move as rapidly as you can: inhale arms up, exhale down. Continue for 3 minutes, taking a break as needed.

From Baby Pose, roll up to sit on your heels, and then “stand” on the knees. (Use whatever bolsters or padding you need to make this possible.) With hands on the low back or bottom, inhale to curve back into a modified Camel; exhale back up to neutral. Continue this moving, modified Camel—inhale to arch back, exhale to re-align—for 1 minute.

Then, immediately come forward into a Plank Pose, as in the initial position for push-ups: if necessary, bring the knees to the floor as a modification. Hold this strong, long position, and begin Breath of Fire through the mouth: rapid, equal breaths, like a panting dog. Continue for about 30 seconds, and then close the mouth and continue Breath of Fire through the nose for another full minute.

Immediately return to the Moving Camel position. Standing on the knees, hands placed on the low back or buttocks for support, inhale to arch back, exhale up to neutral. Continue for 1 minute.

Now, instead of Plank, help yourself onto your back. Immediately raise the legs—straight and together—1-2 feet off of the ground: The higher the lift, the less taxing it will be for the low back. Simultaneously, raise the head and shoulders up, reach the arms straight out, and gaze at the feet: Begin Breath of Fire through the nose; continue this Stretch Pose for 1 minute.

From this highly energizing posture, lower the legs. Bend the knees, and keep the feet flat on the floor, hip-width apart. Raise the hips into Half-Bridge; interlace the hands under the lifted body, and extend the arms toward the feet. Roll the shoulders open as much as possible, feeling the stretch across the chest. Breath fully and deeply, allowing the belly to rise and fall as you do so. Continue for 1 minute.

Next, lower down, and draw the knees in toward the chest. Make yourself into as small and tight of a ball as possible; begin rolling back and forth on the spine for about a minute. This movement helps to consolidate, and then spread the stimulated Solar Plexus and Heart Center energies throughout the system.

Special note: This Ball Roll (appropriately called “Roll Like A Ball” in Pilates, and ubiquitous as a transitional move in Kundalini Yoga) is an exceptionally centering and elucidating exercise on its own. Practice the Ball Roll for 1-3 minutes anytime you want to shed or neutralize unwanted energy, and replace it with calmness and confidence.

From Ball Roll, shift yourself into a seated posture. Place the left hand on the chest, so that the thumb tip and index finger tips reach up to touch the collar bone; the palm is splayed wide against the chest wall, with the other fingers together, relaxed, and pointing to the right.

Place the right hand beneath the left, against the Solar Plexus. The right thumb extends up to touch the lower (pinky-side) edge of the left hand, with the right fingers together, relaxed, and pointing to the left.

With eyes closed and the mudra in place, begin long, deep breathing through the nose. As you breathe, use your mind’s eye to draw an oval of circulation from the right palm into the left, and back into the right: Continue this visualized loop of breath for 3- 7 minutes. When you feel finished, ease into Svasana for as long as you like.

Happy Sunday…