I like to to Yoga as embodied prayer. This is a series I’ve been doing to pray for the Gulf Coast as they move through survival after Hurrican Katrina. They also help me deal with my own emotions and questions aroudn this natural disaster. I’m not a certified yoga instructor or anything, so proceed at your own risk. Photos of some of these poses (a.k.a. “asanas’) can be found here if you click around. Hold each pose for 4-6 breaths or as long as you are comfortable.

Namaste!

Mountain Pose

Stand with your feet slightly apart, arms hanging loosely at your sides. Make sure you head, back and hips are in a straight spinal line. If you feel like your butt is sticking out, tip your hip bones forward slightly into a standing pelvic tilt. To find your center lean forward so that all your weight is in front of you and notice how the front of your legs are working to keep you from falling. Now lean backwards and notice how the work shifts to the back of your legs. Move your body into a neutral space where the work is evenly balanced and your weight is balanced evenly between your toes and heals. Move you head over the center of this space and feel your facial muscles relax.

Breathing full deep breaths, remain in mountain pose. Follow your breath with your mind’s eye as it flows in and out of your body. Imagine your breath flowing down to through the soles of your feet and circulating up to the top of your head.

Consider the power of the created world – in the earth, the air, and the sea. Consider the power the elements have to both create and destroy. See if this thought connects to God as you understand God. Practice being rooted and present in spite of the contradictory nature of God and God’s creation.

Sun Salutation

Keeping your feet in the same position, raise your arms overhead. Keep your hips neutral, but slightly arch you back to that there is a curve that passes from your back up through your extended arms. Drop your shoulders away from your ears. Don’t hyper extend your lower back. Set you gaze up (look up.) Inhale and exhale fully.

Consider the sky and the heavens. These so often symbolize the divine. Ask God for a connection to God’s self as you extend your hands upward.

Waterfall

Return to Mountain for two breaths. Now reach your arms above your head and fold them to clasp your elbows (your arms are in a loop over your head.) Inhale; exhale bending slowly from the waist. Let the weight of your head and arms carry your body into a forward bend. Bend your knees if your hamstrings are tight. Be attentive to your lower back. Surrender to the stretch, letting gravity pull you. Don’t let you shoulders bunch up towards your ears. Relax your neck by gently and slowly shaking your head “yes” and “no.” Breathe evenly. If your stomach feels compressed thing of breathing out of your back, with your breath filling up your back ribs.

This stretch is a release and surrender. Consider surrendering to that which is beyond your control. Acknowledge your reliance on things that are larger than yourself: the earth, sky, sea. God as you know God. Your community and neighbors. Release yourself into that power to provide sustenance and care. See if you can feel trust towards those larger-than-life forces.

Warrior

Slowly curl up into a standing position and return to Mountain for two breaths. To begin the Warrior pose, step your feet apart so they are about parallel with your wrists when you are holding your arms straight you from your sides. Turn to your left and turn your left foot towards the left. Look left and bend your left knee to a 90 degree angle, keeping your right leg straight. Don’t let your knee shoot out too far, keep it in line with your ankle. Ground into both feet, keeping both legs active and supportive. Flatten your hands and have them point like arrows. Keep your gaze steady. Drop your shoulders away from your ears. Try to keep your hips even and aligned with your arms and hands. Breathe evenly.

This is a pose of strength and stamina. Consider offering this poses as an act of solidarity with the victims of Hurricane Katrina. Use your strength and concentration in this pose as a prayer or a statement of hope for strength, perseverance, and noble actions among the displaced people and the rescue workers.

Repeat on the other side.

Tree

Return to mountain pose for two breaths. Step your feet hip width apart. (Not too much, your hips are not as wide as you think!) Bring your right foot to the inside of your left thigh, using your hand to guide your foot as necessary. If you need to put your right food on your knee, or against your ankle, that’s a good modification. Pick a spot in the middle distance to focus your eyes. Gaze steadily. Bring your hands in front of you in prayer positions. If you’d like, you can raise your hands overhead in prayer positions or separate them and hold your arms parallel. Don’t let your shoulders creep up to your ears. Relax your neck. To challenge yourself further alter your gaze, tipping your head (not just your eyes) upwards. Relax your forehead. Breathe.

Consider moments of poise, balance and beauty. Let this pose be your prayer, petition or hope for a restoration of peace and balance amongst the displaced people who’s lives are currently in chaos. Breathe peace and balance into reality within yourself, and ask that this be multiplied in your life and the life of others.

On your last breath, lower your arms back to prayer position in front of your chest and lower your right foot to the ground. Readjust in a neutral position and switch sides.

End your practice/prayer with a few breaths in Mountain pose. Place hands in prayer position and bow forward saying “Namaste” which can be translated as “the light in me greets the light in you” or you can say “Shanti, Shanti, Shanti” which means “peace.”

Other Poses for Yoga Folk to Try:
(to be done between Warrior and Tree)

Bent Knee Side Angle Poses: stability, strength
Pose of the Dancer: overcoming, beauty in the midst of destruction
Pigeon: surrender, release