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As I get better at something my experience of it, in the moment is ever changing. Most noticeable is my perception of time while practicing. When something is new seems as if time is flying by. It seems as if I couldn't quite keep up with what is happening. The experience of time like this is exhilarating, exciting, enticing... which is why I continue. This "time flying feeling" is also out of control and frustrating. That frustration occurs because in those moments I am not making choices about how to proceed. I am only reacting.

The most profound experience that happens as I improve is time seems to slow down. I can almost witness the present moment. I can have moments of truly embodying present moment to moment awareness. And consciously choosing a path of action from that moment.

This experience has been the most clear to me as I practice dancing tango. I practice a lot of technique and dance countless hours weekly. After years of practice I have moments in tango where my connection to my body, my breath, the moment, my partner, the music are so simple and so sweet and joyful that it must be momentary enlightenment.

The countless hours of practicing dancing technique in order to be a better dancer is like getting on the mat in order to be better at living life. Practicing YOGA is like practicing life. All those hours, every week, for years we spend on the mat or the zafu are teaching us how to see the moment for what it is: an opportunity for awakening. With that awakening comes consciously choosing the path that time unfolds before us.

As I practice more yoga I am better able to act with intention rather than reacting impulsively. This is the work. This is the practice. With the practice comes immense freedom.

I find that the most satisfying and safe way to practice Reverse Warrior is to focus on the side bend, only allowing slight extension in the upper spine. With a few conscious and powerful breaths directed to that side body opening can be a great experience of liberation.

Pay attention and listen to your body, move slowly and with intention.

Come to Virahabdrasana II [Warrior Two]. Step your feet wide apart. Front foot pointing forward, back foot pointing out. Bend the front knee so that is is directly over the ankle or just behind. Open the hips and shoulders to left. Lift arms parallel to the floor. Actively press down through both feet.

With an inhale lengthen your spine, exhale reach your left hand back to your hip or thigh. Gazing at your right hand, spin the palm to face the sky, reach the right arm up and over your head. Your fingertips reaching toward the wall behind you.

Pull your low ribs into your body and let your sacrum have some weight. Even as you reach the front hand back try to lift the front ribs up diagonally.

Take a few deep breaths here. Finding gratitude for the body and breath.

Inhale your torso back up, exhale lower your arms.

Now try the other side.

Urdhva Dhanurasana.

9/16/2013

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When a practice takes me to Urdhva Dhanurasana it feels like a few breaths of celebration. This is the pose that most often brings to to a place or emotional release and a deeper connection with myself and the moment. I have often come down from a third round of Urdhva Dhanurasana and felt so very full of life and bliss that there in a smile on my face and tears in my eyes. Urdhva Dhanurasana makes me feel open hearted, strong, awake, and full of energy.

Every movement is a choice. Chose that movement which best serves you in this moment.

Prepatory Pose: Bridge Pose.

Lay face up on the floor. Bend your knees and bring your feet to the ground, close enough to touch your heels with your finger tips. Bend your elbows and bring the palms of your hands to the floor very near to your shoulders, fingers pointing toward you. --> Exhale press your feet firmly into the ground, pull your belly to your spine.

Inhale press into your hands and begin straighten your elbows. Come first to the crown of your head before pressing all the way up.

B R E A T H E . . .Feel your spine lengthen as you press into inner feet and inner palms.

Keep your thighs parallel, knees moving towards each other. Shoulder blades against the back.

Relax your neck, point and move the tail bone away from your heart,
B R E A T H E. . .

To come down, tuck your chin to your chest, bend your elbows, back of the head and shoulders come first, then slowly let the rest of the spine come to the floor with control. Let the knees fall toward one another or out to Supta Baddha Konasana (reclined cobbler). Place one hand on your heart and one hand on your belly. Smile and Breathe. Repeat 2 or more times.

Release the spine with a twist before coming to a forward fold.

When to not do this pose:
Injured, recovering from injury in major joints or muscles. Recent surgery, especially abdominal. Pre/ post natal.

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Yoga is Practicing Life.

Reverse Warrior

Urdhva Dhanurasana.

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