Using the Microcosmic Orbit in Asana: Pt 1

20060131gntrailsfilmlight-1Boston Workshop Notes: October, 2017
Part 1

When the Tao’ists of old contemplated the night sky, they noticed the way the stars rotated around the north star, especially the constellations Ursa Major (the big dipper) and Casseopeia ( the mythological Greek queen on her throne. They noticed that this macro-cosmic orbit and its repeating cycles were replicated on the earth as lunar and seasonal cycles of weather and the movements of water, wind, soil (annual flooding, bringing fresh topsoil to the deltas) and heat. When they turned their attention inward, they discovered the human body also has cycles and rhythms (as above, so below). The mapping of what is now called the microcosmic or small orbit awakened links to both physiological and emotional health as well as spiritual awakening.

We can use this the mapping of the human energy field in our explorations of embodied wisdom through yoga/asana practice. Yoga begins by refining the capacity to pay attention. In his commentary to Patanjali’s very first sutra, I.1, Vyasa states “yoga is samadhi”; that “samadhi is a natural attribute of the mind-field or chitta”; but not when the mind-field is disturbed, dull or distracted. Only when the mind field is “ekagra” ( one pointed,) or dissolved in stillness is it said to be yoga. The mental alchemy is the transforming the disturbed, dull and distracted mind states to ones of mindful attention, focused attention and dissolved in stillness.

6 Possible Qualities of Attention:

Disturbed, Dull, Distracted, Openly Attentive (Mindfulness), Focused Attentive (Dharana/Dhyana/Samadhi),  Dissolved in Stillness/Emptiness/Awareness/Drashtuh Svarupe

Open Attention in Action:

Every moment we are engaged in the world around us is an invitation to mindful attention. Driving a car, having a one on one conversation, being in a group environment such as work, shopping or school; these are opportunities to discover the ‘relational fields’ of overlapping energy where our wounded-ness and creativity can both awaken from a place of love, compassion and wisdom. Here, we meet the world as it is, as it arises moment to moment and the ‘inner and outer’, or,  the subjective and objective realms of reality can find integration and the realization of wholeness. Staying present does not mean ignoring past and future, but recognizing they are also arising now. Then we don’t ‘get lost’ or forget, through disturbance, dullness or distraction.

Directions of Focused Attention:

Yoga begins when the mind-field is not just brought to the present moment, but can stay there effortlessly. (Otherwise it is distracted.) The complement to mindful attention, a more global state of awareness, is focal attention or dharana/samadhi. Here attention tunes out everything but a very specific information stream or mental process. It may be an algebra problem in your homework. Or a thesis for a paper. Mediation begins with bringing attention to the breathing process. Us somanauts use the ongoing stream of sensations and perceptions coming form the body to both refine attention and also deepen the capacity to feel and know what is happening. What are some of the ‘seeds’ of attention that can help you cultivate one-point awareness?

Outer objective reality: What is happening around you, locally, globally, cosmically? The present moment offers many possibilities, but also many distractions. You need discipline and passion to keep your focus.

Inner subjective reality: Our thought patterns, emotions, prana/qi flow, dreams, and imagination are all possible entry points to cultivate a refined focal attention.

Subjectivity itself: A little more advanced, but Awareness, or any and all words that point to this, such as: Emptiness, Stillness, Silence, Buddha Nature, etc. Attention dissolves into Pure Awareness with no object of attention.

Four Dimensions of Spatial Consciousness

When we use our embodied energy field, as in asana, to harness attention, we have some delightful geometric possibilities to explore. As asana explores our spatial dimension very deeply, we can use geometry 101 as guide. Geometry describes 4 basic spatial dimensions, and we can call ‘Time’ as the 5th

Zero Dimensional: a point, bhindu, ekagra citta, acupuncture ‘cavity’. A point has no length, no height, and no depth. Thus 0 dimensions. It is a highly concentrated state.

One Dimensional: link two points to get a line. It can be straight or curved (arc), bound or unbound.  It has length, but no width or depth.

Two Dimensional: close the lines to form surface area: geometrical, ie circle, triangle etc, or irregular. Length and width, no depth.

Three Dimensional: volume: spheres, cubes, pyramids, and many other options: length, width and depth.

Four Dimensional: all of the above, moving and changing in time

Focused Attention on Prana/Qi flow with Microcosmic Orbit (General Principles):

Qi gong ImageBringing attention and staying on key points, using imagination to assist with sensation/perception

Linking the points in small arcs/lines through root and/or crown chakras

Bringing attention to the 2 dimensional field dynamics of circles, especially the microcosmic orbit.

Bringing attention and staying on flow through the volume, using the center axis.

Monitoring subjective experience

Resting in Pure Subjectivity (drashtuh svarupe)

Specific Practices While Sitting:

Breathing into the lower dan tien, the lower diamond in the diagram above. Feel the volume of the pelvis up to just below the navel and fill with breath. Feel the pelvic bones moving with the breath like the ribs do. Abdominal breathing (yin/yin, soothing, quieting the illus3mind): fill on in breath, empty on out breath. Reverse abdominal breathing (yang/yin, energizing, activating): empty on in breath, fill on out breath. Explore how  different these two are and learn how to apply them in your daily life. Begin and end all Microcosmic orbit practices in the lower da tien. It awakens the cooling yin water element, grounds the energy into Mother Earth, quiets the mind and builds a strong energetic foundation for your life activities.

Refining the points and arcs of the lower dan tien: While sitting, bring your attention to the CV-1 point in the very center of the perineum. Inhale and exhale through this point, feeling it becoming elastic. Stabilize your attention here. Very tiny micro-movements of the sitting bones back and forth can help you find the center. This is the meeting point of all the yin vessels and a key place in the body to awaken.

Then, find CV-6, on the front body, below your navel. Visualize it out in space as well, like on the hula hoop seen below. This will help activate the whole energy field and help the body stay relaxed. Now, inhale into CV-1 and then imagine the exhalation traveling in an arc up to CV-6. Inhale into CV-6, imagine the exhalation traveling in an arc back to CV-1. Or Inhale from CV-1 to CV-6, exhale return. Or inhale from CV-6 to CV-1, exhale return. Then stay with CV-6, inhaling and exhaling for several breaths until you can find and stay with the point. In actuality, you may find yourself in CV-5 or CV-4, which may be easier to feel, for you, but feeling the arc and the end points is all that counts.

Repeat the above practice, this time going from CV-1 to GV-4 at the back body, exploring one point at a time, traveling back and forth, etc.

Repeat the practice connecting the four points of the thrusting vessel (Chong Mai) as shown above, CV-1, CV-12, CV-22 and GV-20, tracking up and down. This is the chakra line, or mid-line of the body and traces its origin, along with the Conception vessel (Ren Mai) and Governing Vessel (Du Mai),  to the earliest moments in embryological development. Pause at each point for several breaths so it becomes familiar and easier to find. Remember, an acupuncture ‘point’ is actually a ‘cavity or cave’, meaning the action takes place in empty space, both outside and inside the body.

Four Point Breathing: Connect CV-1, CV-6, CV-12 and GV-4 in a square or diamond shape. In Tao’ism, 4 is implies a whole cycle, such as the annual (four seasons,) or daily (midnight, sunrise, noon and sunset.) Or connect CV-1, CV-17, GV-20 and GV-9, (root, crown and heart). Be creative.

Specific Practices While Standing:

images-3Activating K-1:

Once we are on our feet, we want to integrate the limbs with our Micr-cosmic orbit. (Ideally the limbs are engaged while sitting, but it is easier to find them standing.) In tasasana, find the K-1 points on the soles of the feet and engage them. Kidneys are the most yin of the yin organs, governing the water element, so feel them linking to CV-1, the seat of the yin and feel the support coming into the pelvic floor, and the whole micro-cosmic orbit.

Finding Planes (two dimensions): Using the support of the legs, feel the micro-cosmic orbit as a surface bisecting the body into right and left. Fill in the space inside the circle with attention/energy/light/qi, and let your body feel a part of the disc. Soften the tissue and let it respond. In this plane, try bending forward slowly and returning, tadasana-uttanasana-tadasana and feel how the body responds. Does it contract along the yang/back or collapse along the yin/front? Beginners collapse the front. Intermediate students contract the back to prevent the collapse of the front. Use the field of energy created by the plane/energy disc to keep both the front and back body open and vibrant (sattvic). Minimize, as best possible, or course, the collapsing/tamasic and contracting/rajasic habits.

Using the information coming from any of your favorite poses, create your own personal map of the micro-cosmic orbit. Mine has some major gaps. If I use a clock as an image,Clock Face--Hours with GV-20 at 12 and CV-1 at 6, 1 – 5 at the back, 7 – 11 at the front, I have pie shaped blockages between 2 and 3 and 10 and 11 in my energy field, and in the flesh. I try to open them up, and back they go into dullness and confusion. It’s a process.

Correct action will bring up places where your energy field is blocked. the challenge is to meet these with patience, wisdom, lightness, and with what Pema Chodron calls ‘discomfort resilience’. Awakening is not about eliminating problems, but seeing them as opportunities to deepen your compassion and wisdom.

Another way to work with clock is to take points opposite each other and work with them simultaneously. 12 and 6 give us crown and root chakras, or GV-20 and CV-1. Feel the yang energy pushing them away from each other while the yin energy is pulling them together. If I rotate the whole circle 2 hours, I can create a similar polarity with CV-17 and GV-4, or GV-9 and CV-6. This links front and back, upper and lower, yin and yang. You can also be the minute hand moving in a circle through the points. Explore both clockwise and counterclockwise directions. Make up your own ways to play with this.

fish bodyLateral Plane: If we rotate the orbit (clock)  90 degrees we find ourselves in the lateral plane. Crown and root chakras, GV-20 and CV-1 still involved, but we are no longer on the micro-cosmic orbit.  Here we can activate points on the Gall Bladder Meridian on the side body with our fish body poses like trikonasana and ardha chandrasana.

According to Daniel Keown in ‘the Spark in the Machine, theGBmeridian gall bladder is the organ that governs the lymphatic system, a key aspect of the fluid body.

In part two of this post, we will see how the gall bladder points can also be used to give us our sense of volume when we add the girdle or belt vessel (dai mai) and offer some insight on how these ‘vessels’ relate to the organs and meridians. In part three, we will look at how all of this fits into the Tao’st view of spiritual evolution.


The tao that can be told
is not the eternal Tao
The name that can be namedimgres
is not the eternal Name.

The unnamable is the eternally real.
Naming is the origin
of all particular things.

Free from desire, you realize the mystery.
Caught in desire, you see only the manifestations.

Yet mystery and manifestations
arise from the same source.
This source is called darkness.

Darkness within darkness.
The gateway to all understanding.

(Chapter 1, Tao te Ching, by Lao T’zu, translated by Stephen Mitchell)


Yin and Yang: Double Action in Action

illus3On the left we have our basic micro-cosmic orbit energetic pattern; two half circles joining to create a whole, with a diameter extending from root to crown, yin to yang. (Almost equal halves: the back circle, the yang governing vessel is slightly longer than the front, yin conception vessel. The meeting points are at the mouth and anus, the two ends of the gut body. How interesting! It is said that at birth, when a baby first opens her mouth to breathe, the circuit opens. The general practice is then to keep the energy field connected through all of the challenges of life.)

Qi gong Image

There are key points along the circle that we can focus on and bring energy to in order to active the whole, and we can link the points by moving our attention from point to point, using the breath. We can link the yin points to feel and find the conception vessel, or the yang points to find the governing vessel (GV-1 is just in front of the coccyx, on the other side of the anus from CV-1. We can also explore them as yin yang pairs such as GV-4 and CV-6, CV-17 and GV-9, or CV-1 and GV-20. The governing vessel nurtures the six yang channels and organs, while the conception vessel does the same for the yin channels and organs. This this circuit integrates the whole.

When we can hold yin and yang simultaneously, we have a ‘double action’. There may be waxing/waning as during movement, or staying stable, but yin and yang are always (when healthy) both dynamically engaged. (There are many more points of the governing and conception vessels that are used in acupuncture treatments. The ones on the diagram have been chosen by my teacher’s teacher, Jeffrey Yuen, to be of special importance in integrating the micro-cosmic orbit, which supports all the channels, and thus all the points. This is link offers an excellent introduction to Jeffrey’s cosmic level insight in teaching Chinese Medicine. )

getPart-3The acupuncture points (actually they are cavities, but it is much easier to bring your attention to a point rather than a cavity) are accessed through the skin, but their effects extend into the body, as well as into the energetic field surrounding the body. This allows us to visualize the larger circle as demonstrated by the hula hoop. Points CV-12 and CV-17 can be found at the center line of the body, along the thrusting vessel, even though they are listed as being on the front. Ultimately and ideally, all points are energized and energy flows freely in both directions around the circle, and up and down the center line. Reality tells us that energy gets sluggish in some places and overactive in others, so helping remediate this is a practice.

pasch2The micro-cosmic orbit is a sagittal plane circle and can be very helpful in guiding our movements in and out of forward and backbends. This is the foundational action in all of B.K.S. Iyengars poses.

In paschimottanasana, he first activates the yang-back body-governing vessel as the yin/front body/conception vessel yields and opens, front and back acting as a single whole. The front tends to collapse in going forward, so this awakening alleviates that. Then he completes the pose by transitioning, smoothly reversing yin and yang, front and back, releasing the yang back body governing vessel to create a deep yin forward bend. The movements in and out are a dynamic double action. When staying in the pose, the double action remains as energy flow as the physical body remains still.

Check out ‘Light on Yoga’ and you will see all his forward bends are shown this way. For a bonus, check out this youtube clip featuring Iyengar at the ripe old age of 59, when he was in his prime. This is what fully integrated embodiment looks like! Pay special attention to the expanding and condensing of his body, in the transitions, but also when he completes the poses.)

lf I go from tadasana to uttanasana and back again, I can create a similar field where I imagine the circle turning like a wheel, half way in one direction to get down, and the reverse to come back. Down the front and up the back to go down, down the back and up the front to come up. This is movement. I can also, in tadasana or any pose for that matter, without moving physically, move the energy in the same pattern, as if the hula hoop moves, but I don’t. I can also do both at the same time, if I just move the energy. The circles pass through each other and I can complete both circles over and over, just using imagination, attention and breath or qi. This is a double action. Two apparently opposite actions, working together to create a dynamic field of energized presence. I can do a similar double action transitioning in or out, or remaining in any pose. This sustains the pose in a dynamic field to minimize holding/contracting and collapse.

pisayogaWe also have a lateral plane circle that helps give us a three dimensional sense of embodiment. The common points are root and crown and the diameter, but now we have fish bodypoints on the sides of the body (our lateral line) to explore. This is the trikonasana circle or fish body. Balancing all points on the circle in both directions is the goal. I tend to collapse the underside, so I pay extra attention here, from inner back heel rooting into the ground all the way through the inner ear and beyond to keep the lateral circle open. Right and left are another yin/yang pair that communicate back and forth moment to moment, in transition, or in satying in the pose. Once I’ve landed in trikonasana and remain there for a while, I can explore the microcosmic orbit to stabilize front and back as well. The same principle operates in all of the lateral poses such as parsvakonasana, ardha chandrasana and anantasana and more.

As a meditation, exploration and practice, I can zero in on any region of the body and F000162f16-10-9781437727753refine the double action. We will use the pelvic floor as it holds the seat of the yin, the root chakra, and is the foundation for all postures. The two circles are shown as they cross at the pelvic floor. Imagine this is a bowl, so the lines are curved and the center point drops down (into the page from the reader’s perspective) creating a coccyx instead of the sacrum as one of the 4 cardinal points. Now we also have four quadrants or volumes to explore. (This is similar to the image shown in Bonnie’s video clip in the previous post.)

On the micro-cosmic orbit, in a forward bending action, or coming out of a backbend, (untucking) , the energy runs from pubic bone to coccyx, but if I a not careful, the energy may get stuck and I will just compress the front two quadrants. In a backbending action, or coming out of a forward bend, the energy runs from the pubis to the coccyx (tucking). My weakness will be to just close the back two quadrants and block the energy there.

Before I move into a pose, I can energetically move the coccyx and pubis together and apart, making the energy line connecting them longer or stronger. Or I can do both at the Theraband-Black-300x200same time, as a double action. Try these now as you are hot-coil-spring-250x250sitting reading this. To help get a feel for how the double action energy manifests in the tissue, Imagine either compressing a spring as it pushes back, or stretching thera-band as it offers resistance.  Feel the dynamic charge of energy. You can modulate the intensity. Start strong and then back off until the the energy is very clear but subtle. Locate the intersection point and make sure it is centered. If you feel adventurous, add CV-6 and GV-4 to create longer arcs of energy. Imagine the whole circles as you focus on the lower bowl. Feel CV-6 and GV-4 parallel to the ground and CV-1 at absolute center. As this becomes stable, your ability to sit lightly will increase tremendously.


Hip Remediation:

I have been working with some issues in my right hip for several years now thanks to some Bony-Surfaces-of-the-Hip-Joint-Head-of-Femur-and-Acetabulum.unfortunate encounters with ice dams and window wells my last winter in Arlington. What has been most helpful is to bring this double action I feel on the microcosmic orbit first into my spine/pelvis and then into the hip joints. In what ever hip-opening pose I am working with, I first monitor the 4 orquadrants of the pelvic floor, noticing which quadrants are compressed or overstretched. Because the legs attach to the pelvis, they affect the pelvic floor and vice versa. My right rear quadrant of the pelvic floor is the major culprit in my hip challenge, and I can connect that to the other three to help provide support in releasing.

Now imagine each hip joint has four quadrants in the same plane as the pelvic floor and monitor those. When seated, the pelvis is now 90 degrees to the femurs and I now have a second floor to add to the four rooms of the first (pelvic) floor. Instead of four quadrants, I now have eight volumes or spaces. These are composed of the yin and yang pairs of each combination of the three directions: lower front right, lower front left, upper front right, etc.   Ramanand calls the upper front rooms the tops of the groins, from the acetabula up the illium, and the bottom front rooms, the bottom of the groins, from the acetabula to the sitting bones.There are four more spaces at the back of the hips as well.

To bend forward moving from the pelvis, whether sitting or standing, what I want to do is open the bottom of the groins, from the acetabulum to the sitting bones, and the bottom back hips as well, and release into this space.In coming out of a forward bend, which is the same actions as going into a backbend, I want to open the upper stories, front and back. In backbends, lengthening the tail is very useful in keeping the upper back space from contracting.

If I truly want to ‘open’ the hip joint and engage all eight spaces, I can simultaneously, energetically roll the head of the femur in the opposite direction of the acetabulum. In a forward bend, the acetabulum untucks (pubis to coccyx, down the front and up the back) while the femur ‘tucks’ coccyx to pubis, down the back and up the front. This is bringing the microcosmic orbit into the action of bones and flesh. This is creating a double action with the femur head and the acetabulum, paralleling the double action of the microcosmic orbit through the pelvic floor.

In supta padangusthasana like poses, the femur head of the lifting leg moves around the socket, but the IMG_8003energetic action is the same as uttanasana. The femur head feels as if it were ‘tucking’ while the socket continues to untuck. When the motion is complete, I sustain the double action energetically to melt the joint. Start with the micro-cosmic orbit to engage the whole. Focus in on the four quadrants of the pelvic floor, and then add the upper and lower spaces. Then focus even more closely on the actions of the femurs and acetabula. When you find a sense of balance, rest in the infinite space that feeds the yin and yang. This is dynamic somatic meditation in action.


Nodes, Networks and Some Breathing

Nodes or nodal points were introduced in the previous post on Indra’s Net, and, as we are all nodes in the great cosmic network, I would like to expand a bit on this crucial concept. (Network = Grid = Web) A node is an organizing center where multiple streams of energy and lax-breaking-newsinformation converge, are processed and redistributed. LAX, the Los Angeles International Airport is a major transportation node that allows people and products to move about the planet. Facebook is a major social network node facilitating the flow of information about people, businesses and community services to anyone with access to a computer. (Except if you live in China, where you may be blocked by the government!) Each participant is also a node. The more followers you have, the larger the node.

As beings awakening to the multi layered web that is Creation, we need to know how we ourselves are embodied expressions of nested layers of nodes, as well as a primary node embedded in a social network, a planetary network and the macro-cosmic network. A healthy social grid is crucial to our own personal health as well as that of society and the planet. If we can awaken and activate the deep cellular intelligence of our inner grid, bringing forth wisdom gleaned from our evolutionary and embryological journeys and plug this into the social grid, the planetary healing can be greatly enhanced.

Now the embodied nodes linking the social grid are almost totally unconscious, and the ‘intellectual’ if I may dare use that term, social nodes are running on over drive.  If all we know about the world comes through the media node of Fox News or Twitter, we will have a ratherredes-neuronales-599x450 limited understanding of our historical moment. The same could be said, of course, if our only news source is NPR. Even if we can access the wisdom of many other nodes available through the social network system, it is only when this wisdom is awake and vibrating in the embodied social field, and not just floating around as ideas, that the necessary healing can begin to bubble up into the culture. And when you are actually embodying wisdom, it flows into the embodied social web, from the inside, bypassing the media driven drivel and dysfunctionality that passes for contemporary cultural exchange.

This blog is a node in the social grid, (and you have to be embodying this, as best you can to fully digest the info) and I have two amazing nodes for you to integrate into your own web of connections. The first is a ‘book as node’ and the second is the amazing array of youtube offerings from Bonnie Bainbridge Cohen.

The health and organization of the human body is dependent upon healthy network of nodes and the Tao’ists have always had a deep appreciation and understanding of how health is an expresssion of the inter-connectedness of life and the Universe. My TCM node and shiatsu master John Hickey just turned me on to a book integrating51lxL5Vb93L._SX329_BO1,204,203,200_ three of my major passions in life. “The Spark in the Machine”, (terrible name… but, whatever !) by Dr. Daniel Keown, is a treasure trove for somatic exploration. He uses fascial planes and spaces between them to link the energy flows and principles of embryology, acupuncture and Chinese Medicine with some aspects of Western Medicine. And he talks about nodes!!! Here, the author is describing the primary embryological miracle.

“In order to grow, the embryo needs organization more than any other feature… In nine months the single cell will multiply until it is ten trillion cells,… approaching 1 septillion (1,000,000,000,000,000,000,000,000) possible lines of communication. It’s a ridiculously large number and quite clearly impossible to manage. The body, though is no different to any intelligent and well run organization – it creates chains of command. These chains of command drastically simplify the organizational system and consists of nodes around which the body organizes itself. … In the body a node is an embryological point that controls growth, an organizing center (OC)…. as the embryo gets bigger, other OCs will have to arise … In fact the body is a teeming mass of organizing centers all cooperating and competing with each other for control of the cells of the body.”

For those coming to my workshops in the coming year, much of what we will cover will be drawing upon material from this delightful book, and here are some breathing practices to get you started.

Yin Yang Breathing

In any relaxed position, feel your breath as an expression of yin and yang, diaphragm and ribs, inhalation and exhalation, expanding and condensing, however you may feel and find this. Remember, yin and yangimgres-1 are never separated, always communicating, always oscillating. When healthy we know this feel this and embody this. When dis-eased, we forget, are confused, and act unconsciously, often resisting or restraining the natural inner rhythms.

As a tangible image to help with feeling this, try doing some elbow curls holding a light weight like a small book in your hand. You can flex the elbow in two ways; suddenly, or slowly and deliberately. Same with extending the elbow. When moving suddenly, the flexors and extensors (yin and yang) are not listening to each other or supporting each other. You can feel this! When moving slowly you can also feel both possibilities working together. In flexion, the triceps slowly yields in balance with the biceps slowly shortening. In extension, the biceps slowly yields in harmony with the triceps shortening. As this pattern becomes more deeply embodied, you will be able to speed up without losing the integration.

Now feel this in the ribs. As they expand on the in-breath, feel the subtle resistance that slows the action down. On the exhalation, as the ribs begin the condensing action, feel the expansion offering enough resistance to slow the action down. On every breath, feel how both actions are always present. As one waxes, the other wanes. Then a pause and the process reverses.

Blood Breathing and Qi Breathing

Blood and Qi in Chinese Medicine are ‘the yin and yang of ordinary life activity’. Ted Kaptchuk describes it thusly. ” Qi activates, blood relaxes. Qi quickens, Blood softens. Qi is tense and tight; Blood is smooth and languid. Qi embodies effort, blood is effortless. Qi is becoming, Blood is being.” Also, Blood is the Mother of the Qi, that is, it nourishes it. And Qi is the commander of the Blood, that is the Qi moves the Blood. You can and will discover the sensations, qualities and feelings described as you dive into your practice and notice.

Simple Qi Breathing: Sitting comfortably, let your inhalations fill the pelvis and abdominal areas. Feel the lower diamond region in the diagram below, CV-1, CV-6 CV-12 and GV-4 expanding in all directions. On the exhalation, release with a subtle opposite tension, so there is not a sudden collapse but Qi gong Imagea slow easy release of the breath. If you are working on grounding and rooting, imagine the exhalation traveling down through the pelvic floor and CV-1 into Mother Earth. You are strengthening the Qi in the lower energy center while helping to quiet the mind. A lot of Qi is wasted in dysfunctional mental activity taking place in the brain. In this practice, the Qi moves down to bring stability (sthira) and quietness. another option is to let the exhalation rise up to stretch the diaphragm and nourish the heart.

Blood Breathing: This practice came to me after reading about the lungs in ‘The Spark in the Machine’. Introduction: With every inhalation, the chest expands, creating a negative pressure that pulls air into the lungs from the outside. This negative pressure also pulls blood into the heart. The lungs are essentially blood and air, not much physical matter. Also, the lungs are the only organ to receive all of the output form the heart on every beat. Thus the lungs have a major role in cleansing, filtering and purifying the blood, removing small clots and bubbles in addition to the carbon dioxide and carbolic acid. In Chinese medicine, the lungs are said to transform ‘Dampness’, which is essentially an accumulation of stagnant fluid.

The Practice: (It helps to have an open flexible chest that comes from supported backbends or other yoga practices.) In any comfortable posture, relax, quiet the mind and begin to inhale by expanding the chest. Keep the spine, sense organs and brain relaxed. Open the ribs, activate the diaphragm and create some elasticity. When ready, instead of imagining the lungs filling with air, feel the lungs filling with blood, as if the lungs/chest walls are a vacuum that pulls blood from the heart into the lungs. On the exhalation, release the 0-rTJS302aJIeKbxTpblood gently back to the heart and imagine it traveling out through the body.

As you get stronger/slower, feel the chest/lungs drawing the blood from the liver and kidneys straight through the heart and on into the lungs, releasing slowly and gently. During the inhalation, you can squeeze the liver like you would a sponge to help drain the mid body. Now feel the lymphatics in the whole abdominal/pelvic area being drained by the vaccuum of the lungs. Feel the whole body replenished on the out-breath by healthy vibrant Blood. Add the legs, all the way to your feet, and the arms as well. Visualize this as a single circuit. This, by the way is the Vyana Vayu in action, in yoga terminology. When you are done, relax and feel the inner glow. I have been playing with this while swimming, much easier on my snorkel (no arms) stroke than the crawl.

The second node on our amazing web of embodied wisdom comes through Bonnie Bainbridge Cohen and the Body Mind Centering Community that helps produce these amazing video clips. There are many available, all small tastes from her vast video series. But each is worth a week or month or more of practice. Here is a link to one on the dynamic possibilities of the pelvic floor, using a diamond with four quadrants as an image. Take this new awareness into the breathing practices above, as well as all of your daily activities (like sitting and reading this!)

Once you find one of her youtube offerings, many more will line up. And of course, if you are deeply intrigued and have never worked with Bonnie before, buy one of the videos and get the full story. The extent of her embodied wisdom is off the charts vast and much is available through her video series.

Bonnie on the Pelvic Floor (and the perineal body as the seat of the yin)


Qi gong ImageReview: Our Foundation Practice is the Microcosmic Orbit Meditation. With focal attention, imagination, patience and perception, feel the circle of energy connecting crown and root chakras (seat of yang and seat of yin). You can trace a point moving around a circle, like a gondola seat moving around a Ferris Wheelferris-wheel-on-batumi-boulevard-in-batumi_4. Or, you can move your attention from point to point, like the tip of the minute hand of a clock moving from number to number, seat of yang at 12, seat of yin at 6. Remember to explore both directions! In the beginning, you can stay down in the lower body, as in the Qi breathing practice above. No need to engage too many points at any one time. this is a life long practice and we are just beginning, so no hurry, no worries.

One thing to note in your asana practice is the volume you can feel when this expands to three dimensions. fish bodyGirdle vessel






In any pose, make sure you sustain the fullness inside and do not collapse. In a forward bend, it is easy to close down the front half of the circle. In trikonasana, the same collapse can occur on the side circle. In any part of the body you can lose the ‘girdle’ space (latitude circles). Imagine the sphere as a node and feel the other spheres around you, especially the sun and moon. This is a universal shape.