Christian Yoga Practice Guide: A Sequel to the article “Christian Yoga is Not an Oxymoron”.J.D. Nathan.J_d_n2001@yahoo.co.in

This is a model of Christian Yoga practice following the publication "Christian yoga is not an oxymoron". Simple one line prayers are incorporated into the yoga practice along with deep breathing eliminating the need for separate prana / oxygen yama.

Christian Yoga : Yesu Christhu Chintaa pooraa bharaa honaa.क्राइस्ट – योग, ईसा क्राइस्ट चि�ंता पूरा भरा होना

CHRISTIAN YOGA - COMPOUND WORD/ CONCEPT

A compound word is, simply, two words joined to make a new and often more specific word applicable to a particular circumstance, which may have a new meaning or simply a more precise definition. For instance the word "news" can mean many things, though it usually refers to the delivery of current information. When combined with the word "paper," which could also refer to several different things, the compound word, "newspaper," is formed and refers to a specific object. Similarly, a "paperclip" is a particular type of clip intended for a specific purpose. The meaning of the compound may be very different from the meanings of its components in isolation. <http://en.wikipedia.org/wiki/Compound_%28linguistics%29>.CHRISTIAN YOGA is a new concept made from two existing concepts with new meaning. It is not yoga to unite with the supreme by emptying the mind (stilling the mind) of any activity (siddha virutthi nirodhaha), but it is yoga (any soft-form of exercise or body posture) filling the mind completely with Christian precepts, commandments, praises, psalms, prayers, supplications and blessings, so that no other thought, whatsoever enters the mind while doing these exercises or body postures. The argument that one cannot use the word “yoga” as it means “union” is not tenable as meaning of words change with time. Words do not have the same meaning forever. The common old meaning of the word “congress” is actually sexual union. It does not have that meaning as a common meaning any more. No one would have asked “who removed my mouse?” a decade ago. The common meaning of the word ”mouse” now a days is not the pest but a handy tool used with computers. So, “yoga” as commonly understood does not convey the meaning of unity with the supreme. The claim that much importance is attached to the meaning of the word “yoga” is a joke as importance was attached to the sound of mantras and slokhas and not with meaning. The mantras are repeated without knowing the meaning. So the meaning of the word ”yoga”, as used in the compound word ”Christian yoga” does not connote or denote any union with any existent. Christian Yoga is “Christuva Chintaa pooraa bharaa honaa” - क्राइस्ट चि�ंता पूरा भरा होना ( I do not know any North Indian language. I just looked up Hindi Dictionary and coined this slokha. Forgive me if the construct is not correct). Christian yoga is filling the mind to the brim with Christian thought while doing any form of soft exercise such as yoga or assuming any steady posture. If any other thought shows up subtly, it is banished with the same command Jesus

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used “be gone satan” (I would rather say “get lost you satan”) and the focus is returned to the psalm, prayer, praise or whatever.

The following is a set of yoga exercises for Christians consisting mostly of sitting postures, which includes stretching, bending, holding a posture steady, deep breathing (pranayama / oxygen yama) and mentally focusing thoughts on Jesus Christ and Biblical concepts, by way of praise, prayer, psalms, supplications, requests, confessions, remembrance of His utterances, compassion, commandments, Christian affirmations etc.

It is of course best done in the morning before sunrise, after having finished all the morning nature calls, and other cleansing operations like brushing of teeth, washing face, hands etc. It is better to shower, at least wash the abdomen and rear with soap and water. Well, the French have their bidet, the Japanese have quite sophisticated bottom cleaners, you can get “Hand held chrome mounted clean spa bidet attachment for toilet or even (Asian bum gun complete attachment kit) attach a kitchen sink sprayer to the toilet water inlet and get a nice water massage and pressure wash with soap. Yes a spray of perfumed liquid creamy soap is pleasant indeed for smooth wash after the initial pressure wash. But during winter it is quite a chilling experience! What is important is the need for cleanliness. What is given below is only a model and you can modify it to suit your own comfort, ability and ease. As far as possible the transition from one posture to another is made to flow smoothly by changing to an intermediate transition posture. You can use any posture as intermediate posture during the transition that is comfortable to you.

NOTE: The place should be calm and clean. Normal room temperature and humidity should be maintained to avoid sweating or shivering. Good air circulation and exhaust will be necessary. The air should be fresh, clean and free of dust and any odor. No smoke! Even perfumed smoke from any incense stick or candle should be avoided. THE DRESS SHOULD BE LOOSE EXCEPT FOR FITTING ELASTIC AT THE WAIST, ANKLES, NECK AND IF NEEDED AT THE CHEST (TO HOLD THE BOSOM). Tight fitting dress is a hindrance to the objective of yoga exercises hampering free movement, stretching of muscles, tendons, glands and skin, as well as flow of blood, vital fluids and pressure on vital points. If you use tight fitting dress then at least half of your stretching will be lost in stretching of the dress. The dress would get stretched first sapping away the benefit and your skin, tendons, muscles, nerves and veins would get less of the stretch and the pressure. Also tight fitting dress would resist the free movement of the joints, knees, hips and may even exert an opposite force and twist on them. Soft, pure cotton without any slippery nylon or synthetics is good. In these yoga exercises deep breathing is incorporated to take maximum benefit of pranayama / oxygen-yama. All movements are done slow and any jerky movement should be avoided. If any pain is felt while bending or stretching or breathing, stop and relax and of course try again. You will not be able to get the correct posture in the beginning. Even if you can reach half the posture it is fine. Continuous practice will make you perfect. This is not muscle building strength exercise. So there is no need for tension. Relax and be flexible and do not resist any movement of any limb. These are stretching, flexibility building exercises for smooth flow of oxygenated blood.

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Apart from being a set of soft exercises, the objective is to keep the mind focused on Christian thought and not wander off. If you do not like to say mentally a prayer or phrase of praise, you can mentally sing any song “Sweet hour of prayer” or “Just a Closer Walk With Thee” or “Fear not I am with Thee”, or say any prayer or psalm, anything Christian and or Biblical passage or Christian affirmations based on Bible verses. (Oh I love this blog: <http://www.dancogan.com/my-journey-away-from-contemporary-worship-music>) You can follow any standard Liturgy or Litany of Prayers. Playing songs/ music in the background does not help much as the mind can wander off it, as well as the rhythm of the played music may not correspond with the count time of the exercise as we tend to take rest or slow down whenever we like.

WARM-UP

Before starting, it is wise to pray to our Lord Jesus to bless the exercise. Just say with full understanding, earnestness and belief “My Lord Jesus, bless this day, and all my activities, Amen”. Next it is better to have a warm-up. Simply pulling out all the fingers and toes one by one is good initiator. Moving each knuckle and joint - ankle, knee, thigh, hip, neck, shoulders, elbow and wrist, in a circular way clock-wise and anti-clockwise a few times is also good.

1. KNEELING POSTURE

Start by kneeling down with big toe and all other toes curved up pointing to the knees (this gives some stretch to the nerves on the feet) or just placed flat on the ground facing backwards (this gives more relaxed position).

Keep the whole body relaxed but up right, tucking the stomach slightly in so that the bottom portion of the spine is not turned as the end of a “S” curve but straight. Imagine you are hanging by the tuft of your hair in a string. You can keep both your palms together in front of the chest in “flame” position pointing up inclined at about 45 degree like in praying. You can look straight at eye level, or half close your eyes focusing at the tip of your nose.

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Breathe in slowly through the nose into the abdomen, then to the stomach and to the chest, and while breathing in, pray in your mind (you can pray aloud also, but it is wonderful to pray silently in one’s own mother tongue):Prayer:“Lord Jesus fill me with Your strength”.[count 1] [ count 2] [ count 3] [count 4] [count 5]

This will take 5 counts time. You can say any other appropriate one line prayer of shorter count of 3 saying Hosanna, or Halleluiah, or even 2, just Amen, if that fits you. But check the meaning. Perhaps “Amen” can be mentioned only after a prayer is said, even if it is a prayer of single sentence or phrase. “ Hosanna” to me means “Glory, Joy” (used as a cry of praise and adoration ) though the literary meaning may be different – pray save, rescue. I take the common man’s meaning and not that of scholars. I am a Peter and not Paul. Then breath out slowly through the nose or mouth and pray : Thanks / Praise:“Lord thank you for filling me with your strength ”. [count 1] [ count 2] [ count 3] [count 4] [count 5]This should take the same 5 counts time.

When you breathe out, squeeze out all the air and shrink the stomach as much as you can. The present ratio for one cycle of inhalation and exhalation is 1:1 (5 counts for inhalation and another 5 counts for exhalation).

You may repeat this cycle of two steps 3 times. If you need, you can take rest between each cycle and take a few normal breaths mentally saying “Halleluiah” or “Amen”. DO NOT TAKE TOO LONG RESTS. A 3 BREATH REST WOULD BE SUFFICIENT.

NOTE ON HOLDING / RETENTION OF BREATH :

AFTER ABOUT 3 MONTHS OF THIS PRACTICE, once you are quite comfortable with this accomplishment, and feel strong; after inhalation for 5 counts you may hold / retain the breath inside, for the same 5 counts by repeating the prayer :

“Lord Jesus fill me with Your strength”.Or you can mentally say a Christian positive affirmation: “Jesus is filing me with His strength”.And feel in your mind His strength / power filling you up.

After about a month of this practice of holding the breath, you can also lower your head slowly, and touch the chin (chin lock – jalandra bandha) on the jugular notch (top of chest, manubrium of sternum) while retaining the breath. You can release the chin lock and lift your head slowly up while exhaling. Squeeze your stomach and exhale all the breath while exhaling.

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CAUTION:BEGINNERS SHOULD AVOID THE HOLDING/ RETENTION OF THE BREATH, BUT STRAIGHT PROCEED TO THE NEXT STEP OF BREATHING OUT. HOLDING OF THE BREATH CAN BE INTRODUCED AFTER ABOUT THREE MONTHS OF PRACTICE.

All the following yoga exercises show three steps and includes the breath retention step. Do not do the breath retention step for about three months of practice. Do only the inhalation and exhalation.

The present ratio for this cycle of 3 steps is 1:1:1 (5 counts for inhalation, 5 counts for holding / retention of the breath in, and another 5 counts for exhalation).

You do not have to count in your mind; the utterance of the prayer automatically becomes the count. To begin with, mentally say the prayer fast to have shorter total time. But once you are comfortable, you can say the prayer slowly to increase the total time. But take care not to force yourself. Later you can make the breathing in, retention and exhalation, to be slower, so that it takes full 15 seconds to say the prayer once and 45 seconds to do the 1:1:1.

After about three months of practice, you can increase the number of cycles of the three steps to 5 or 7 or as much as you wish, but do not exceed your comfort zone. You can reach a maximum of 21 (3 x 7) cycles, but progress very slowly increasing the repetition by 2 or 3 every week. Later you can make the breathing to be slower, so that it takes full 15 seconds to say the prayer once and 45 seconds to do the 1:1:1 breathing cycle.

NNOTEOTE ONON THETHE M MENTALENTAL F FOCUSOCUS:The general patternInhalation: One sentence Prayer with correct syllables for the number of counts required;Retention: One sentence Affirmation with correct syllables for the number of counts required; andExhalation: One sentence expression of Thanks or Praise with correct syllables for the number of counts required; appears to be more appropriate, though this is not strictly followed in this article. You can choose your own prayers, affirmations, expression of thanks and praises, in your mother tongue and use them.

2 DIAMOND POSTURE (VAJRASANA)

From the kneeling position you can either keep the big toes and fingers curved up pointing to the knees (toe squat posture - this gives some stretch to the nerves on the feet) and rest your bottom (sit) on the heels, or fold the feet backwards flat on the floor, keep right toe on top of left toe and sit on the feet / heels, parting the clasped palms, moving the hands slowly to the front and resting them up on the knees palms down.

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Relax the shoulders, straighten up the spine by tucking in the abdomen, look straight or on the tip of the nose. Straighten up the hands by stretching them and breath in slowly into the abdomen, then to the stomach and to the chest at the same praying: “Jesus cleanse the thoughts of my heart”. This prayer is also the same 5 counts.

You can hold the breath, lower the chin to touch the chest (chin lock), and affirm mentally “Jesus is cleansing my thoughts”.

Relax the straightened up hands, lift the head up slowly breathing out praying “Thank you Lord for cleansing my thoughts”.

The breathing ratio for a cycle is 1:1:1 (5 counts for inhalation, 5 counts for retention, and another 5 counts for exhalation).You may repeat this cycle of two steps 3 times. If you need, you can take rest between each step and take a few normal breaths mentally saying “Halleluiah” or “Amen”.If you are comfortable you may repeat the cycle of three steps 3, 5 or 7 times or as much as you wish, but do not exceed your comfort zone, generally the maximum is 21 times. But see that you have enough time at your disposal. NOTE: In case you feel pain or pressure in your calf muscles or any part of your thigh and legs, then raise your trunk and assume the kneeling position, hang down the arms, relax and rest for a few seconds. This will release the tension on the thigh, calf muscles, the heel and ankles.

3 CHILD POSTURE (BALASANA)

This is a little bit involved posture. From the diamond posture, relax your feet and turn them to make the toes face backwards flat on the ground if they are not turned flat already. You may use your hands for support of the adjustment by landing them in front of the knees or on either side as per your convenience.

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After the necessary alignment of the feet, rest your bottom (sit) on the feet / heels, resting your palms on the knees. Then lift your palms slightly, begin slow breathing in, saying in your mind slowly “Halleluiah” and extend both hands side-ways. Turn the palms up and lift them up out-stretched in a circular motion and join the palms above the head the inner biceps closing in on the ears. Hold the breath and pray “Praise the Lord Jesus Christ”. Breathing out slowly, bend and bring the palms together down in front and rest your palms and forehead on the ground praying “Lord have mercy on me a sinner”. Breathing in, slowly part and turn the palms down and bring the hands in a circular motion to the back. Rest them on the sides with up turned palms, breathe out slowly, praying “Thank you for Your mercy”. Breathing in and praying “Praise the Lord Jesus Christ”, lift your body up to the diamond posture, bringing the hands in a circular slow motion to the chest joining the palms together in flame position. Praying “Amen” breathe out slowly, turn / rotate the palms touching each other to bring the fingers horizontal and pointing to the elbows (right fingers pointing to the left elbow and vice versa) bring the hands down to the lap and keep them either palms together placed one over another or down on each of the knees, returning to the full diamond posture. Keep every muscle and nerves relaxed. If you cannot stay retaining breath any time, you can breath-in and out normally but slowly throughout the whole exercise. Relax, rest and focus on the prayer.

You may use your hands to push on the sides to lift the body and straighten up initially, but after some practice you will be able to lift without the hand push using the strength of your spine.Take a few normal breaths. The breathing ratio for a cycle is 1:1:1 (5 counts for inhalation, 5 counts for retention, and another 5 counts for exhalation). You can repeat this cycle of steps 3, 5 or 7 times or as much as you wish, but do not exceed your comfort zone, generally the maximum is 21 times.

You can also take rest between each cycle. The diamond (Vajrayana) posture is the rest posture and functions as the transition posture. But if that is not comfortable then you can briefly assume the kneeling posture to relax and to take a brief rest for a few seconds. Keep the spine straight, without any “S” curve at the lower spine and lumbar area by pulling the abdomen in a little.

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4 CAT POSTURE (MARJARI ASANA)

From the diamond posture bend forward and land on your palms by placing the palms in front. Use your palms and walk on your hands the length of your torso, breathing in praying “Lord Jesus grant me patience” to form dog/cat posture landing on knees and stretched down hands.

The hands should be directly under the shoulders; spine should be straight parallel to the ground aligning with the head. Hold for a few seconds.Breath out praying “Thank You Lord for granting me patience” relax the shoulders, at the same time lower the back down as low as you can, lifting the head up and looking at the ceiling as far back as possible. Breathe out completely.Breathe in arching the back up like a cat praying “Lord Jesus grant me compassion”. Hold for a few seconds and then breath out praying “Thank You for granting compassion” lowering the back down and lifting the head up... Repeat this arching up and lowering down the back synchronized with breathing in and breathing out a few times (3, 5,7,14, 21 times). Slowly extend the legs back one by one and lower your body to the floor bending the hands and resting the elbows on the floor. Keep the palms one over the other below the chin and take rest taking a few (three) normal breaths. REST SHOULD NOT BE TOO LONG.

5 COBRA POSTURE (BHUJANGASANA)

Take a deep breath mentally saying: “Lord Jesus be my deliverer”, at the same time part the palms to the side, aligning with the arm pits. Breathing out slowly lift the head, neck and shoulders pressing down and mentally praying: “Thank you for your deliverance”.

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Look up and raise your head and body bending backwards as much as you can but keep relaxed, do not force or tension the arm muscles or neck muscles. Hold for a moment. Breathe in slowly and lower the body, neck and head bending the elbow, mentally praying again “Lord Jesus be my deliverer”. Rest your forehead on the mat, breathe out and relax.

Repeat this lifting, arching up, bending backwards and then lowering down the head, neck and body synchronized with breathing out and breathing in a few times (3, 5,7,14, 21 times). You can of course take rest by folding the elbows, keeping one palm on the floor with the other palm covering one over the other and laying the chin or forehead on them and taking a few normal breaths. The breathing ratio is 1:1, but later on you can hold the breath after exhalation for 5 counts. The prayer phrase can be repeated while keeping the body lifted up and the head bent backwards keeping the breath outside. Then breathe in and lower the body down, giving rise to a breathing ratio of 1:1:1 the only difference being the breath in not held inside/ retained but kept outside / paused.

6 LOCUST POSTURE (SHALABASANA)

From the prone lying down position keeping the arms to the sides close to the body, breathe in slowly and bring them under the body praying “Lord Jesus grant me health”. Clench the fists and place them directly under the pelvis. Holding the breath, lift both legs keeping extended straight pressing down the fists. You may have to tighten the thighs, the pelvic region and the buttocks to make the legs go up. If they do not go up, you can practice one leg at a time and lower it till you can lift both up the same time.

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Lift as high as you can, hold for a count of 5 and lower them down breathing out praying “Thank you Jesus for healing”. Move the fists to the side of the body. Take rest for one or two breaths and repeat the lifting of both the legs. Keep the legs as straight as possible. If it is difficult to hold the breath, you can breathe in and out slowly. Repeat this lifting up and lowering down the legs, thighs, and the pelvic region synchronized with breathing in and breathing out a few times (3, 5,7,14, 21 times).

7 FROG POSTURE (MANDUKASANA)

From the prone lying position of locust posture, slowly breathe in, stretch the hands out to the side in a circle and draw them up and inside folding at the elbows aligned with the head, at the same time split the legs wide and slowly fold the knees and draw the legs one by one lifting the body on knees and elbows, keeping the spine straight praying “Lord grant me a humble heart”. Keep the knees as wide as possible.

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Relax, flatten the body to the floor as much as possible widening the gap between the knees, spreading the folded hand by widening the gap between the elbows, breathing out and praying “Thank you for your grace”.

Slowly breathing in move the elbows towards each other and lift the torso up keeping the spine and head straight in a line repeating the prayer “Lord grant me a humble heart”. Slowly breathe out spreading the elbows and lowering the trunk flat on the floor praying “Thank you for your grace”. If you are not able to lift the body up, it is fine, take slow breaths and pray. Do not lift up your body higher extending the elbows and using palms for support like the cat posture. The pressure should be on the thighs, pelvic and lower back regions. The movement is like the frog raising up and getting ready to jump and lowering down.

Repeat this lifting up and lowering down the torso, thighs, and the pelvic region synchronized with breathing in and breathing out a few times (3, 5,7,14, 21 times). Assume child pose (balasana) and take rest.

8 CAMEL POSTURE (USTRASANA)

From child pose (balasana) slowly lift your body breathing in, turn the feet to keep the toes curved lifting the heels up and praying “Lord Jesus Grant me Faith”. At the same time, place your palms on the knees with elbows bent assuming the diamond posture (vajrasana) sitting on the legs.

Slowly breathe out, lift the body, swing the arms back and catch/ cup the heels straightening the arms pressing on the heels with palms. Slowly bend backwards, head looking up and then

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behind as much as possible, assuming the camel posture praying “Lord grant me victory”. Hold for a moment, then breath in slowly repeating “Lord Jesus Grant me victory”, relax and lift your head up straightening up the spine, neck and head and lower your trunk bending arms at the elbow and sit on the legs holding the heels in the palms, holding the breath..

Holding the heels on the palms, repeat this lifting up and bending backwards motion synchronized with breathing out and then breathing in, straightening up the spine, neck and head and sitting on the legs, a few times (3, 5,7,14, 21 times). Straighten the legs out in front and assume sitting position (dandasana) in preparation for the next asana.

9 FORWARD BEND (PASCHIMOTANASANA)

Sit on the floor up right supported by palms on both sides of the buttocks. Keep the spine and head perpendicularly straight. Keep the buttocks, thighs, calf and legs flat on the floor.

Slowly breathe in filling the abdomen, the stomach and the chest praying “Jesus grant me peace of mind”. Hold for a moment. Then bend forward breathing out gently praying “Thank you for granting me peace of mind” and reach your out stretched hand and hold each of the big toes by each hand. You can hold and lock the big toe with forefinger and middle finger on one side of the big toe and the thumb on the other side circling around. Or just hold as many toes as possible with as many of your fingers as possible and pull the feet. While holding the toes and pulling them towards you, do not freeze the toes, feet, ankles, leg or the knees. Do not resist but allow all to be flexible for the pull. The back of the knee should touch the ground and become flat. It may not be possible the first time and the knee will pop up. But if you add flexibility and relax, the leg will straighten without tension and become flat. The pull of the toes can be felt all along the feet: ankles, back of the knees, and of course the thighs and pelvic joint and the lower back..

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Bend down as much as you can and lay the upper body on the thighs and legs. Through repeated practice you would be able to bury the face between the knees.

It may not be possible the first time even to touch the toes and to keep the back of the knees touching the floor. The knees will pop up. But if you add flexibility and relax, the leg will straighten without tension and become flat after a few days of practice. Hold the full posture for the normal 5 counts and release the toes. Slowly breathe in and raise the head and body retracting the hands to the sitting position mentally praying “Jesus grant me peace of mind”.Repeat this cycle of bending downwards, lowering down the head, neck and body synchronized with breathing out holding the toes, and rising up to the sitting position breathing in; three times. Increase the repetition to 5,7,14, 21 times.

Initially you may not be able to reach and hold the toes. Reach out to the knees and hold them. Then slowly try to reach below the calf muscles, the ankles and finally the toes. It is fine if you are able to touch the toes and not able to hold and pull them. It may not be possible to breathe out and remain in the bent position. If so you can remain in the bent position slowly breathing in and out. It is necessary to hold the bent position for quite some time before rising up. Assume sitting position stretching legs, relaxing and if necessary massaging the thighs and calves.

10 BRIDGE POSTURE (SETU BANDHASANA)

From the sitting position slowly slant back bending the arms at elbows and lie back flat supine on the floor with hands on the sides, palms touching the buttocks.

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Breathing in slowly praying “Lord Jesus grant me confidence”, fold and draw the legs towards the buttocks raising the knees. Hold each ankle in each hand and breathing out raise the buttocks off the floor until the thighs are almost parallel to the floor praying “Thank you Jesus for the confidence”. Keeping the knees directly over the heels, push up and forward to lengthen the tail bone. Pull at the ankles and raise shoulder to get a gap at the base of the neck up into the torso.Stay in the pose for 5 counts. You can slowly inhale and exhale if needed to complete the count. Inhale and lower the back and spine slowly repeating the prayer “Thank you Jesus for the confidence”. Repeat this cycle 3, 7, 14, 21 times.Stretch out the legs, assume lying position and relax with hands on sides with palms up turned.

11 SQUAT - SHITTING POSTURE (MALASANA)

From the lying position raise your head and torso assuming the sitting position. Part the legs a little, fold the knees drawing up the thighs and wrap arms around the legs nearer to the knees. Slowly bend forward the torso lifting the buttocks off the floor and putting the weight on the feet slowly extend the arms resting elbows on the knees. Breathe in praying “ Jesus grant me wisdom” and straighten the arms parallel to the floor and the spine and head perpendicular to the floor. You can clasp and join the palms and extend the arms straight in front, forming a pointed spear and focus your eyes on the tip of your index fingers. Stay in this position for 5 counts holding the breath.

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Exhaling slowly, retract the arms with folded palms, widen the knees and slide the folded elbows down as much as possible to the calves, point the joined fingers up, at the same time look up praying “Thank you Jesus for wisdom”.

Inhaling slowly bend down the head, touch the forehead on the tip of the fingers in the flame position. Staying for 5 counts praying “Jesus grant me wisdom”. Exhaling slowly lift up the head and look up praying “Jesus thanks for granting me wisdom”. Repeat 3, 5 to 10 times. Extend your arms, lower your back and assume sitting position.

12 EASY SITTING POSTURE (SUKHASANA) WITH SPINAL TWIST

From the sitting position slightly widen the legs and fold at the knee the left leg and put the foot below the right thigh. Now fold the right leg which will lift the right thigh off the left foot placed underneath. Lift the left knee and shove the right foot underneath it. There should be a comfortable gap between the feet and the pelvis. Relax and lower the knees as much as possible.

Keep the spine straight, head straight up, chin up and place the palms on the knees as straight as possible. Relax the body but do not bend. Breathe in praying “Jesus protect my loved ones”. Stay straight for 5 counts and then keeping the folded legs stationery, slowly turn

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your torso to the right exhaling, praying “Thank you Jesus for protecting us” and slowly swinging your arms around. The spine should be straight but twisted to the right. Swing your left arm to the right and hold the right knee with your left palm. The right arm is swung to the back touching the floor as far to the left as possible. Breathe out completely and hold the twisted position for 5 counts. Inhaling slowly twist back to the normal straight position and place the palms on the respective knees repeating “Jesus protect my loved ones”. Breathing out twist to the left side praying “Thank you Jesus for protecting us” swing and hold the left knee by your right palm and the left palm well to the back as much as it can reach to the right side on the floor. Breathe out completely and hold the twisted position for 5 counts. Inhaling slowly twist back to the normal straight position and place the palms on the respective knees repeating “Jesus protect my loved ones”.

Repeat the cycle of twists 3, 5, 7, 14, 21 times with synchronized breathing and relax at the normal easy sitting posture.

13 PADMASANA

From the easy sitting posture, loosen the legs to increase the gap between the feet and pelvis and slowly lift by hand, the right foot on to the left thigh. Place it as close as possible to the left hip. You may have to straighten the left leg a little to allow for this lift up. Then slowly fold and hold the left foot and pull it up and place it above the right thigh as close as possible to the right hip. Relax the legs, the shoulders, and place the palms on the respective knees.

Relax, close your eyes, breathe deeply in through both nostrils filling the abdomen, then lower chest and finally the upper chest and saying “Our Father who art in Heaven” then breathe out saying “Hallowed be Thy Name”. Repeat the inhalation and exhalation alternatively for each phrase of the Lord’s Prayer. Slowly put the hands down, relax and ease the feet one by one assume easy posture. .

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14 KNEELING POSTURE

Take a kneeling posture. Take long deep breath filling up the abdomen then the stomach and finally the chest praying : “Bless this day”. Hold the breath and pray Bless every one of us ”. Breathe out slowly and completely praying “Thank you Lord Jesus.”

You can complete the session praying:“My Lord Jesus, bless this day, and all my activities, Amen”.God Bless

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