This pose seems simple but is deceivingly active and challenging.

Physical benefits: This pose is excellent for strengthening the muscles of the spine, buttocks and back body including the hamstrings and calves. It relieves back low back pain and digestive problems.

Spiritual benefits: salabasana is a mild backbend and heart opener. It relieves stress and lifts the spirits.

“It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself.”

-Ralph Waldo Emerson

My son Jed became a bar Mitzvah last March.  And as any family who has experienced a coming of age rite of passage in any spiritual tradition knows, it is an amazing day of shining light, healing and of course celebration. But as many of us can attest, once the party is over, the battle of the “Thank You’s” begins. I call it a battle not so much because it was a point of conflict for Jed and I, but more importantly because it was a tremendously daunting mission that required a warrior spirit to accomplish. Our strategy/agreement was that Jed would write the “thank yous” and I would address them.

So it took Jed 3 months of enduring my reminding, cajoling and nagging to complete his end of the mission, finishing just before he left for camp.

It was 4^th of July weekend, to be exact, when my call to duty began. I went off to the country, Phoenicia, that weekend and thought in the quiet I might easily accomplish my end of the mission.  That was a nice fantasy. In reality no such luck! I did nothing but rest, relax, renew and of course practice.

On one of these magnificent country mornings I stopped at the General Store for some supplies. Out of the corner of my eye I caught sight of a beautiful ‘red bird’ (my spirit guide).  Oh My God,  Again! I thought. He’s here, and all is as it should be in this moment.

And now the story of “The Red Bird “.  It goes like this:
My Uncle Ned, Edward Stutman, was a wonderful, kind and loving man, devoted husband, father and grandfather. He was a respected lawyer in DC, who legislated for the rights of the handicapped and in his last decade worked for the Justice Dept as a Nazi hunter. He was also a very witty fellow and prided himself on his comedic abilities. He actually won funniest lawyer in Washington 5 years in a row. In 2000 Ned was diagnosed with a rare blood cancer and thus began a 5 year epic battle which he ultimately lost, but not without a valiant fight allowing him precious time to make every moment count and not before his youngest son made it through high school.

It was at brunch on the deck of my brother’s house, after the unveiling of Ned’s grave one year after his death that Zak, Ned’s eldest, called out to everyone in a stage whisper, “He’s here!”

We all rushed onto the deck questioning, Who’s here?

“Look” Zak said pointing into the woods, “it is my Dad. He said that if at all possible after his death he would come back as a red bird, and there he is!” I looked out into the trees and saw about 15 ft away a beautiful cardinal sitting in a tree, watching us. We stayed there together, all 20 of us and the red bird, for a long time looking at each other, suspended in the magic of the moment.

After that day my red bird spirit guide began showing up randomly and often. I’d turn a corner in my car and there he would be facing me smack in the middle of the road! While cooking dinner I would gaze out the kitchen window only to find my gaze met by a beautiful cardinal on my windowsill a foot away! When I went to weekend at an historic Vermont Inn, I walked into the room to find there over the bed a big portrait of a cardinal! It was uncanny, and miraculous. It filled me with awe and trust in the universe and was an instant healing.

And six years down the road it continues. Strangest thing is that I also remembered as a child stopping in the presence of cardinals on numerous occasions on my walks to and from school and being captivated and spiritually transported by the experience. I later learned that in the spiritual realm there is no distinction between the past, present and future.

“It is a poor sort of memory that only works backwards,” ~the White Queens says to Alice in Through the Looking Glass.

Back to 4^th of July in Phoenicia, and here he was again, showing up and validating my place in space and time. Uncle Ned came this time as a refrigerator magnet in the General Store. I bought six, thinking that I would send them out with the Thank Yous to my 3 cousins, my aunt, my Dad, (Ned’s children, widow, and brother respectively) and of course I would keep one.

Well, that weekend came and went, as did the month of July. Then it was August. I was so disappointed in myself for not getting these f#$%&**^”Thanks Yous” out in the mail licked-split, as I imagined I would.

And then Jed came home from camp and I had to endure his disappointment, nagging and cajoling as well. Karma and roll-reversal, a potent combination!

“I am always ready to learn although I do not always like being taught.”  ~Winston Churchill

Finally it was Labor Day weekend, post hurricane, no electricity, an inspired moment, and I got started. Within a week the deed was done. Filled with relief, but hardly proud of myself, the task after all had taken me 2 months on top of Jed’s 3 months to complete. I sighed to myself; well at least I am really done.

Meanwhile I had enclosed a special note to my aunt and cousins along with the red bird magnets that I had gotten months earlier. Why not kill two birds with one stone? (Absolutely no pun intended.) Later that week I put them all in the mail and I was free.

Three days later I received an email from my aunt that she had received Jed’s Thank You, my note and the beautiful red bird.  And she said, of course it arrived on Ned’s Yahrzeit (the anniversary of his death).

“Coincidence is God’s way of remaining anonymous.” ~Albert Einstein

My heart broke open and the sweet tears of true knowing flowed. Even if I had remembered the date of my uncle’s yahrtzeit, which I 100% did not, I would never have been able to pull this off.  That all of the blunders led to this shining moment gave me pause. I thought about the old Yiddish expression, “Man plans, God laughs”, and the Jungian concept of synchronicity that reveals the meaningful connection between the subjective and the objective worlds.

“The universe is full of magical things, patiently waiting for our wits to grow sharper.” ~Eden Phillpots

It is beyond my comprehension just how all of these seemingly randomly timed events aligned into this perfect conclusion.

But, I can tell you that however astonishing, it is not the first time I have known such unexplainable phenomena, nor do I expect it to be the last. It happens to me all the time. This kind of magic happens in all of our lives.  The yogis explain that these types of experiences are the result of siddhis, or powers/abilities that we all possess in various stages of development, and can be cultivated and enhanced by the regular 8 limbed yoga practice.

A regular yoga practice renders a healthier body, steadier mind, a less fearful, kinder more compassionate emotional/spiritual state leaving one more open to intuition and inner wisdom.

“If we practice the science of yoga, which is useful to the entire human community and which yields happiness both here and hereafter-If we practice it without fail, we will then attain physical, mental and spiritual happiness, and our minds will flood towards the Self” ~Sri K Pattabhi Jois

Physical benefits: This pose tones the legs and region of the lower spine, opens the hip and strengthens the knees and the muscles that extend the spine and stabilize the core.

Spiritual Benefits: This pose is both lifted and grounded, leaving one feeling focused as well as free

One may also modify by placing the right forearm onto the right thigh.

Physical Benefits:This side-stretching lunge is basic and challenging. It tones the muscles of the legs and angles. Strengthens the knees. Helps to tone the waist and hips. And helps to relieve sciatic and arthritic pain.

Spiritual Benefits: This pose is both grounding and liberating as the heart opens up and to the side and the legs

Geri takes at least 4 classes a week and really enjoys being in a place where people focus on being their best selves. She finds that as a result of her regular practice she is able to meet life with more equanimity. She doesn’t get as ruffled as she might have when things don’t go as hoped or planned. Geri feels that her yoga helps her to be a better parent, person and teacher. Her eyes fill with tears as she tells me that although she has always been a good and kind person and teacher, yoga has opened her heart and she finds that she has greater compassion for the suffering of others, in particular her kids/students in a hard place.

Physical benefits: This pose builds core strength and flexibility in the groins and thighs. It is a major psoas stretch. It tones the arms and opens the shoulders and chest. When taken into a full expression it is also a backbend working the spinal extensors and opening the front body, expanding the lungs, and massaging the organs of the back body notably the kidneys.

Spiritual benefits: One feels uplifted and rejuvenated after practicing this pose.

Physical benefits: according to this ancient pose it get’s rid of bad breath. Destroys disease and facilitates the three major bandhas. Firms and tones the neck.

Spiritual benefits:Takes you right to joy and happiness.

Spiritual benefits: This pose requires balance, strength and flexibility and thus once accomplished leaves one feeling empowered and confident as well as open and loving. Your inner cupid is free to shoot as many love arrows out into the world as your heart desires.

Step the right foot back and turn the toes to the right and the left toes to the right as well so that both feet and hips are squared (i.e. face the same direction). Heel to heel alignment ultimately or a little wider to find balance. Right foot is forward, both legs are straight, lift your left arm and lengthen the spine as you reach forward bringing the left hand (ultimately to the floor) or to a block on the outside of your right foot. Place your palm on the block or the floor, in hale and lengthen the spine and on the exhale turn the right shoulder up and twist in the mid and upper back keeping the hips level and steady.  You may lift your right hand up toward the sky. Press into the back heel and the big toe mound of the front foot for stability. Keep your gaze down if you find balance challenging. Eventually turn the gaze to the side following the twist and ultimately let the gaze follow the top hand. This a challenging pose because is not just a twist but also a balancing pose. So be sure to ground into the feet and stay with your drishti or focus as you turn your torso.

Physical benefits: Revolved Triangle is a twist and a balancing pose. The twisting is great fro massaging the internal organs and squeezing out old fluids and sending fresh fluid in. It helps to strengthen in the legs. When performed gently this is a great pose for sciatica and piriformis syndrome as it stretches the sacrum and sides of the legs.

Spiritual benefits: All twists invigorate the body and the mind. Twisting resolves dullness and sloth leaving one feeling a renewal in energy and radiance.