Pose for the week

Four-Limbed Staff Pose
Chaturanga Dandasana
chaturanga chaturanga

(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central “staff” or support of the body)

Step by Step

Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.

With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There’s a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel.

Keep the space between the shoulder blades broad. Don’t let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the sternum and your head to look forward.

Chaturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds. Release with an exhalation. Either lay yourself lightly down onto the floor or push strongly back to Adho Mukha Svanasana, lifting through the top thighs and the tailbone.

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A Song Of Life

In the rapture of life and of living,
I lift up my head and rejoice,
And I thank the great Giver for giving
The soul of my gladness a voice.
In the glow of the glorious weather,
In the sweet-scented, sensuous air,
My burdens seem light as a feather –
They are nothing to bear.

In the strength and the glory of power,
In the pride and the pleasure of wealth
(For who dares dispute me my dower
Of talents and youth-time and health?) ,
I can laugh at the world and its sages –
I am greater than seers who are sad,
For he is most wise in all ages
Who knows how to be glad.

I lift up my eyes to Apollo,
The god of the beautiful days,
And my spirit soars off like a swallow,
And is lost in the light of its rays.
Are tou troubled and sad? I beseech you
Come out of the shadows of strife –
Come out in the sun while I teach you
The secret of life.

Come out of the world – come above it –
Up over its crosses and graves,
Though the green earth is fair and I love it,
We must love it as masters, not slaves.
Come up where the dust never rises –
But only the perfume of flowers –
And your life shall be glad with surprises
Of beautiful hours.
Come up where the rare golden wine is
Apollo distills in my sight,
And your life shall be happy as mine is,
And as full of delight.
Ella Wheeler Wilcox :

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Poem

Rudyard Kipling
If

If you can keep your head when all about you
Are losing theirs and blaming it on you;
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream — and not make dreams your master;
If you can think — and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two imposters just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools;

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: “Hold on!”

If you can talk with crowds and keep your virtue,
Or walk with kings — nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run —
Yours is the Earth and everything that’s in it,
And — which is more — you’ll be a Man, my son!

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