Finishing Your Practice

Lie on your back with your arms outstretched and your knees pulled into your chest. Drop your knees to the left, coming into a supine twist. Stay for five breaths, then do the other side. From there, place your feet flat on the floor, heels in line with sitting bones. With your arms alongside your body, lift into an easy Setu Bandha Sarvangasana (Bridge Pose). After five breaths, roll down.

Come back into Bridge, but this time place a block under your sacrum. Draw your knees into your chest, one at a time, then extend both legs straight up to the ceiling for a relaxing variation of Salamba Sarvangasana (Supported Shoulderstand). Stay here for one minute, then release your knees to your chest and your feet to the floor, lift your hips, remove the block, and rest in Savasana (Corpse Pose). After Savasana, sit quietly for a few minutes and observe the effects ofyour practice.

You've practiced everything you need in order to do Tittibhasana. You've incorporated the round back of Balasana, the zipper legs and inner arms of Vasisthasana, the flexible wrists of Garudasana, the wide sacrum of Gomukhasana, the openness of the inner legs and hips of Prasarita Padottanasana. And yet, you may not get up into Tittibhasana right away. It's not uncommon for students to get all set up and then grunt, grunt, grunt-nothing happens. So what? Try to let go of any agenda, of how you think things should be, or how you wish you could do this or that. That will only get in your way Become aware ofyour process so that you can figure out what your obstacles are and how to transform them. This is how your Tittibhasana will grow and fly. This is how your practice will develop and how you will develop. Maybe it will even be fun. £

A longtime hatha yoga and Tibetan Buddhism practitioner, Cyndi Lee created OM Yoga in 1998. She has written several books and teaches around the world. For more information, visit omyoga.com.

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