Last week, Jason designed a new home practice for me with a focus on side bends, replacing the restorative and inversion-based practice I had the first month. I'm very happy to report that this side bend sequence has greatly relieved my chronic backache. It opened up much of the locked up sensations I've often felt in the low back since my rowing injury 10 years ago. So while this new sequence takes quite a bit longer than the previous one, I make it a priority to make time for it.

The side bend practice also prepared me for starting a pranayama practice this week. I discussed the results of last week's exercise physiological testing with Jason. And he thought it was interesting that the tests concluded I had mild obstructive lung disease because of a slow rate of air-flow. In yoga (and in qi gong) it is considered ideal to breathe long, slow, smooth breaths. So the idea that I should strive to force air in and out quickly is a bit counter to Jason's yogic (and my qi gong) sensitivities.

During the pranayama practice, Jason taught me to breathe deeply into my perineum and sense my tailbone, pelvis, and pubic bones expand and contract with each breath. I achieved this easily due to my qi gong experience. (However, it's worth noting this awareness had taken months to achieve in my early qi gong practice.) Next, we practiced dividing my torso into thirds, breathing into my low abdomen, then into my ribs, then just the chest. I am told that these are called three locks, or bandhas, in pranayama theory. I found it easy to breath into the low abdomen due to my qi gong background. But the middle level ( i.e. upper abdomen/ribs/flank) felt rather inaccessible for me. I found myself straining and trying to muscle through it. The more I muscled, the more difficult it became. Finally I surrendered (and almost gave up) for a couple breaths and, once I let go completely, it suddenly became much easier.

At the end of the session, Jason advised me to be aware of the sensations of strain and to pause if I find myself forcing my way through rather than relaxing during the exercises. He warned that, as an athlete, I may have an unconscious habit of muscling through difficulty from years of sports training. When I got home, I reflected on this simple piece of advice and realized just how significant it is, in yoga, in sports, AND in life. How wonderful it is to master the ability to stay relaxed and calm even at times of discomfort or challenge. What a beautiful thing, to carry oneself always with this kind of ease, flow, grace and finesse regardless of the circumstances!