Asana

Airplane Pose (Dekasana)

The Health Benefits: Airplane Pose is a dynamic balancing posture that focuses on the integration of the posterior chain. By standing on one leg while extending the other behind you and leaning your torso forward, you create a powerful lever that strengthens the standing leg, core, and back. It is particularly effective for improving proprioception and stability. By reaching the arms out like wings, you open the chest and shoulders, which helps counteract the rounding of the spine caused by prolonged sitting.

The Metaphysical Benefits: Metaphysically, Dekasana represents the transition from being grounded to taking flight. It centers on enhancing focus and emotional equilibrium, teaching the practitioner to find stillness within a state of motion. As a modern pose, it helps us manage the turbulence of modern life’s stresses. It reminds us that while we must balance on our own path, we are all navigating the same shared atmosphere.

My Experience: This photograph was taken at the Tucson, Arizona, Air Museum. The planes I am next to are the old B-series Air Force bombers. The plane behind me is a B-36. The first one was built in 1946. After building 383 total by 1959, they would decommission the plane—the same year I was born. My father would fly such airplanes as the B-52s, joining the Air Force at 18; he would first fly his own "Piper Cub" he bought at 15 years of age, washing windows to purchase it. He would fly across North America with his best friend at 16, landing in cornfields to find gas. My father was many things, but he rarely lost at "poker"! He never saw "action" or "fighting" in his days with the Air Force, but he did have some great stories! He would reinstate his commercial flying license at 72 years of age and die the next year of cancer. This image is in memory of my father.

Bear Pose (Bhallukasana)

The Health Benefits: Bhallukasana is an invitation to functional, organic movement. By coming onto all fours and shifting the body through circles, lateral waves, and undulations, you lubricate the joint capsules and release tension in the fascia. It is specifically beneficial for the knees, as the grounded position allows for controlled weight-bearing. This "animal movement" loosens the hips, shoulders, and neck, restoring the fluid potential of the spine.

The Metaphysical Benefits: The metaphysical roots of Bear Pose reach deep into ancient symbolism, encompassing themes of grounding, introspection, and personal transformation. It reminds us that to be powerful is also to be free. By mimicking the bear, we connect to a primal strength that allows us to navigate the world with confidence and healing. It teaches us that we are all connected to the wild, resilient spirit of the earth.

My Experience: The location of this photograph is the Mogollon Rim, elevation 7,500 ft. The Rim, which is a topographical and geological feature cutting across the northern half of Arizona, extends approximately 200 miles and runs eastward, ending near the border with New Mexico. It forms the southern edge of the Colorado Plateau in Arizona. In the wintertime, I have cross-country skied just to the east, 20 miles to Forest Lakes, almost 8,800 ft. They have a Nordic Center with groomed trails to cross-country ski among the amazing Ponderosa pine forest. Also to the east is Chevelon Lake, with the largest brown trout I have ever seen. It is truly a paradise. This is where the famous Western writer Zane Grey would hunt for grizzly bears in the early 1930s with his Apache Native American guides. When I first came to the Rim in 1984, his cabin still stood, later to be burned down by a massive forest fire in the 1990s. Almost thirty years later, you see very little sign of that massive fire that happened.

Boat Pose (Paripurna Navasana)

The Health Benefits: Paripurna Navasana is a premier posture for building "deep core" stability. By balancing on the sit bones and engaging the transverse abdominis and hip flexors, you strengthen the entire midsection and the lower back. This pose improves digestive function and requires a high degree of physical and mental focus, as the body must maintain a sharp, geometric V-shape to stay balanced.

The Metaphysical Benefits: In the spiritual tradition, Boat Pose is a bridge to the "Inner Guru" or the teacher within. Just as a boat navigates the vast Caribbean Sea, this pose helps us navigate our own spiritual depths. It reminds us of our interconnected wonder; by finding our inner teacher, we become better guides for one another, realizing that the needs of the many are served when we are each steered by our highest truth.

My Experience: Welcome to the vibrant coastal town of Puerto Morelos, Mexico, a place where the azure Caribbean Sea invites you to connect deeply with its ancient rhythms. Here, I practice Boat Pose on the often sandy white beach. The pose builds incredible mental and physical focus. This heartfelt town, one of the oldest natural ports in Quintana Roo, has a rich Mayan history; its shores were once bustling with ancient trade and now serve as a gateway to the second-largest barrier reef in the world, teeming with my friends, the “eagle rays,” and my old friends, the 200-year-old-plus “sea turtles.” Every year for the last five years, I have learned to “snorkel/aquatic swim” in the crystal-clear waters with these amazing creatures. Boat Pose reminds me of the possibility of a profound connection to this magical place and the endless, interconnected wonder of our precious lives. Unfortunately, the ecosystem is dying at an accelerated rate due to the warming of the Earth. Our connection to its survival lies in our hands—to either become conscious or watch it die.

Chair Pose (Utkatasana)

The Health Benefits: Utkatasana is a heat-building pose that focuses heavily on the lower body. It strengthens the quadriceps, ankles, and glutes while stretching the shoulders and chest. Because it requires a tucking of the tailbone and engagement of the core, it supports spinal health and develops the physical endurance necessary for downhill skiers and our active daily living.

The Metaphysical Benefits: Known as the "Fierce Pose," Chair Pose embodies the spirit of a leader. It taps into a profound sense of inner authority and the power to face challenges with a proud, stable heart. Squatting in front of Humphreys Peak, the pose reminds us that we are descendants of the earth’s powerful history.

My Experience: This was the opening day of ski season at Arizona Snowbowl. Located in the Coconino National Forest just north of Flagstaff, it is home to many downhill ski enthusiasts looking to celebrate the beginning of the ski season. As I held Chair Pose, embodying a spirit of immense authority and power, I was strengthening my quads and core. When practicing this pose, one is tapping into the profound metaphysical sense of being a proud leader. As one who has been skiing for over 62 years, I still feel like a 5-year-old filled with a sense of wonder and the strength of the mountain.

This majestic ski area rests on the west side of an ancient, extinct volcano—once towering over 27,000 feet, now reaching a still-impressive 12,633 feet—known as Humphreys Peak. It is a sacred site of immense power to the Navajo Nation, who call it Dook’o’oosłííd (which means “Summit That Never Melts”). This playful and exhilarating connection to such an ancient and revered landscape reminds us, with a laugh and a sense of awe, that we are deeply connected to the earth's boundless inner strength. In Native American tradition, there is a saying, “To All My Relations!” This means no one is “ever forgotten.”

Corpse Pose (Savasana)

Health Benefits: Often considered the most important asana, Savasana allows the nervous system to shift from "fight or flight" into the restorative parasympathetic mode. This state of total physical surrender reduces blood pressure, improves sleep quality, and enhances digestion. It is a period of neurological "reset" that promotes profound systemic healing.

The Metaphysical Benefits: This pose transcends the everyday, offering a meditative space where we contemplate the cycle of life. By practicing stillness, we develop a deep respect for the present moment. It teaches us that our connection to the world is most profound when we let go of the ego. In the silence, we find hope; we realize that by acknowledging our mortality, we can choose to live with more passion.

Experience: Lying atop an old tomb in the wild jungle outside Puerto Morelos, Mexico, offers a uniquely profound experience. This deeply relaxing asana, derived from "Sava" (corpse) and "Asana" (posture), isn't just about physical rest; it cultivates a meditative state that transcends the everyday, offering immense medical benefits like stress reduction. Surrounded by the solemn yet beautiful crosses and shrines of departed souls, honoring “Christ's Presence” would fill the air. In such places, I am reminded to embrace every day or even every moment as a gift. Practicing this pose created a playful yet deeply respectful act of stillness in my consciousness, such that life can be over in a second, but I always have a choice in how I choose to live it.

Cow Pose (Bitilasana)

Health Benefits: Bitilasana focuses on the synchronization of breath and spinal movement. By arching the back on the inhale, you increase the flexibility of the spine and the openness of the hips. This movement stimulates the internal organs and helps realign the vertebrae, making it an excellent antidote to the physical tension caused by life's challenges.

Metaphysical Benefits: Cow Pose serves as a grounding reminder of our stewardship of the Earth. This pose activates the Heart and Throat Chakras, facilitating grounding and emotional release. It asks us to look at our consumption through a lens of compassion. By recognizing the fragility of our planet, we are moved to live more mindfully, ensuring that our choices today do not harm the collective "many" of the future.

Experience: Cow Pose, or Bitilasana. This was photographed at the Phoenix Children's Zoo, early in the morning, before anyone was around. What could be more normal than a 66-year-old man practicing Cow Pose with a plastic cow in the background at the Children's Zoo? Given that cows have sacred status in many cultures, the future environmental impact of cattle ranching and dairy farming is significant. Cow Pose's true essence encourages a deeper, mindful connection to the Earth; it reminds us to reflect on our consumption choices and the staggering global warming effects of the dairy and beef industries, which impact our fragile planet. If these activities are to continue to exist, they must be of an “Organic Process”; otherwise, we choose to continue to destroy our fragile Earth. The Choice Is “Ours”! 

Crane Pose (Bakasana)

Health Benefits: Bakasana is a foundational arm balance that builds significant upper body strength, specifically in the wrists, forearms, and shoulders. It demands a powerful core contraction to lift the lower body, which in turn stretches the upper back and stimulates the digestive organs. This posture improves physical coordination and balance.

The Metaphysical Benefits: Symbolizing longevity and prosperity, Crane Pose is a practice of mental clarity. It requires a courageous confrontation with the fear of falling, which translates into increased confidence in daily life. This pose connects us to the spirit of the crane, a bird known for its spiritual depth and grace. By finding our "lift," we cultivate the hope and resilience needed to rise above our personal limitations.

My Experience: At my age, I don’t recommend doing this pose on cement! This took four attempts! Warning: Do it on a yoga mat only! The scene offers a look at Tempe Town Lake in Tempe, Arizona, home of Arizona State University. The lake is the riverbed of the Salt River. I could tell you a hundred stories about the river. The river is the home of the Great Blue Herons. The Salt River creates four reservoirs, and my favorite is Canyon Lake, which is surrounded by canyon cliffs and has a gorgeous view of Four Peaks—the highest point in the valley at almost 8,000 ft. To the east and south is the Superstition Wilderness. In the summer, the waters are magical despite the intense heat. In the fall, winter, and spring, the desert is teeming with life.

Dancer Pose (Natarajasana)

Health Benefits: Natarajasana has many, but it is a very challenging posture in terms of balance, strength, and grace. This pose strengthens the standing leg, tones the glutes, opens the hip flexors, and stretches the quadriceps and shoulders. By lifting the chest and reaching the heart forward, the spine lengthens and posture improves, cultivating physical confidence. It is a full-body symphony that teaches the body how to move as one harmonious instrument.

The Metaphysical Benefits: Named after Nataraja—the cosmic dancer and form of Shiva—this posture represents the eternal rhythm of creation, destruction, and renewal. Dancer Pose awakens the heart chakra, inviting courage, vulnerability, and joyful self-expression. It asks us to trust the unseen forces holding us upright and reminds us that life itself is a dance—sometimes wild, sometimes tender, always sacred.

My Experience: This photograph was taken in downtown Phoenix at the Herberger Theater Center, surrounded by the magnificent bronze dancers sculpted by the late John Henry Waddell in 2001. These towering figures are frozen mid-movement, eternally fearless, eternally expressive—much like the spirit of this pose. Standing among them, I felt as though I had joined their silent performance: a 66-year-old photographer and yogi attempting to keep up with bronze gods and goddesses. I wobbled. I laughed. I lifted my heart anyway. Because that’s the secret of Dancer Pose: it’s not about perfection. It’s about participation. We are all performers on the grand stage of life—learning our steps, missing a beat now and then, and discovering that the real beauty lies not in flawless execution, but in the courage to dance at all.

Dolphin Pose (Ardha Pincha Mayurasana)

Health Benefits: Ardha Pincha Mayurasana is a powerhouse for upper-body conditioning. By placing the forearms on the earth, you build stability in the shoulder girdle and strength in the triceps and core. It offers the benefits of an inversion without putting pressure on the neck or head, making it ideal for improving spinal alignment and promoting healthy, deep lung capacity.

The Metaphysical Benefits: This pose activates the Solar Plexus Chakra, the energetic center of willpower and transformation. Symbolizing the dolphin’s spirit of joy and harmony, the posture encourages a deep, playful connection with others. By opening the heart, it fosters a receptive state for compassion and love, reminding us that a life lived with a sense of "fun" and "flow" is a life that brings hope to us all.

Experience: Well, let's face it—dolphins are just plain fun. I mean, just say the word; I feel better! The photograph was taken at my friend's house in Chandler, Arizona. His name is Chad Brockman, and he brought paddleboarding to Arizona. He was born and raised in Hawaii. He was taught by the “Great Duke Kahanamoku,” USA 1940s Olympic swimmer. Chad surfed with the best. He is 68 years old. Chad let me teach my first “Paddleboard Yoga Class” out on Bartlett Lake Reservoir, filled by the beautiful Verde River to the north.

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Health Benefits: Downward-Facing Dog (Adho Mukha Svanasana) is a foundational yoga pose that provides full-body benefits by simultaneously strengthening and stretching muscles. As a weight-bearing, inverted posture, it strengthens the arms, shoulders, and core while increasing flexibility in the hamstrings and calves. It also improves circulation, relieves back pain, and helps reduce stress.

Metaphysical Benefits: Downward-Facing Dog (Adho Mukha Svanasana) offers profound metaphysical benefits by acting as a gentle inversion that calms the nervous system, reduces mental chatter, and fosters deep grounding. It balances prana (life force energy) between the upper and lower chakras, cultivates mental clarity, and creates a sense of surrendered, stable vitality.

My Experience: Meet Mia the “Dog.” She belongs to the painter Franziska Schuett. Franziska, who owns Galeria Artissimo in Puerto Morelos, Mexico, and has been painting for 40 years, her grandfather and father were both famous painters in Germany. Mia is her best friend, and she let me take her for a walk to illustrate this fun pose on the beach. Mia must have been a yogini in another life—she pressed on my back and sit bones, making sure I straightened my back to "dog's specifications"!

Thank you, Mia!

Gate Pose (Parighasana)

The Health Benefits: Parighasana provides a deep lateral stretch that specifically targets the intercostal muscles between the ribs, which directly improves respiratory function and breathing capacity. Additionally, it stimulates the abdominal organs to aid digestion and stretches the hamstrings and groin, helping to balance the body and relieve tension stored in the neck and shoulders.

The Metaphysical Benefits: Gate Pose acts as an energetic threshold, balancing the root, sacral, and heart chakras. It fosters a sense of being "grounded yet open," creating a gateway for increased vitality (Prana) to flow through the body. This pose teaches us that by opening our own side body and heart, we create space for a deeper connection to the world, promoting a state of calm and clarity.

My Experience: This is an example of a 66-year-old Photographer / Yogi who doesn’t do this yoga pose every day. I was probably halfway into the full expression of the pose. But once again, there is a benefit, and especially not trying to look like a 30-year-old man. As it is beautiful to see the full expression of the pose, if one's body feels any strain, then you have defeated the whole purpose of practicing yoga. Movement is the key to staying young; however, that may look different for another person. Gate Pose was photographed at one of my favorite spots on earth, the third most photographed place in Arizona, the Lost Dutchman State Park. Behind the gate is the 2nd largest Wilderness Area in Arizona, next to the Grand Canyon. The Top of the Sphine Draw, as it is called, reaches over 5500 feet. The flat point is what is better known as Flat Iron. Teddy Roosevelt called the mountains “The Little Alps”! In my 40 years of climbing to the top, one can see "Big Horn Sheep," if you're lucky! There are springs at the top of the Wilderness.

Half-moon Pose (Ardha Chandrasana)

The Health Benefits: Ardha Chandrasana is a premier posture for developing "sixth sense"—the body's ability to know its position in space. Physically, it trims the waist by engaging the obliques and strengthens the standing leg and glutes. It requires an expansive reach that opens the chest and improves overall coordination, making the practitioner feel physically integrated.

The Metaphysical Benefits: Known for instilling a "godlike brilliance," this pose makes the practitioner feel as though they are becoming pure light. It connects the self to the celestial bodies—the sun and moon—that have guided humanity for millennia. By expanding in all directions, we acknowledge our place in the cosmos, reminding us that we are all interconnected parts of a vast, shimmering universe.

My Experience: Practicing this pose at the start of a cooler late September day at South Mountain Park and Preserve in Phoenix, Arizona, is truly magical. These very rocks bear the etchings of the ingenious Hohokam people from A.D. 1 to 1450, where, if you look closely, you can find their depictions of the sun or moon—celestial bodies that guided their agricultural life. While I was standing on this sacred ground, I felt connected to both the ancient past and the present moment, which brought a playful sense of wonder and a reminder that we are all one.

Heaven & Earth Pose (Svarge Ca Prthvi)

The Health Benefits: This dynamic posture focuses on the circulation of energy through the body's meridians. The twisting motion "wrings out" the fascia, increasing flexibility in the arms, shoulders, and spine. It is specifically designed to stimulate the lymphatic system, which aids in detoxification and boosts immune health. Compressing the torso provides a gentle massage to the internal organs.

The Metaphysical Benefits: Svarge Ca Prthvi harmonizes the opposing forces of the divine (heaven) and the material (earth) within the human form. It is intended to quiet the mind and foster a connection with the deeper, spiritual self. By bridging these two realms, the practitioner finds their center, realizing that the "needs of the one" are best met when we are in harmony with the universal energy.

My Experience: "As everyone has been creating and making up yoga poses for Thousands Of Years.” This is one of my favorite poses, which should be the start of everyone's day. Yoga again means to unite with your true self. With breathing, you will be in the present moment in a second. This image was taken in South Phoenix, which was a very low-income neighborhood for many years when I first moved to Arizona. This is where Jimi Hendrix grew up. When I moved to Phoenix 39 years ago. It belonged to the Hispanic and African American Population. At that time, I still witnessed the insanity of the metro Phoenix segregation in public places in 1986. Holy Family Catholic Church was perhaps part of the sanity of those early years, built in the 1950s.

Mountain Pose (Tadasana)

The Health Benefits: Tadasana is the blueprint for all humans' standing. It cultivates structural integrity by teaching the practitioner how to engage the thighs and align the spine. This "grounding" practice improves posture, balances weight across the feet, and helps the body find its natural center of gravity, reducing the risk of injury in daily movement.

The Metaphysical Benefits: Standing as a mountain represents unwavering presence and stability. It roots the practitioner in their own inner power, providing the mental foundation to move forward with clear intention. By recognizing our place as a "mountain" within the landscape of life, we acknowledge our connection to all of creation, fostering a sense of reverence for the grand, unfolding story of the world.

My Experience: Standing tall amidst the majestic Arapaho National Forest, part of the Great Rocky Mountains, I embodied the very strength and unwavering presence of these ancient peaks. The Native American tribe, the Arapaho, who historically summered in these very mountains, revered this land as their ancestral home and hunting grounds, understanding the profound connection between themselves and the natural world. As I felt the earth beneath my feet, I felt a moment of playful reverence and wonder, recognizing the interconnectedness of all things and my place in this grand, unfolding story of creation. Wherever one stands in this pose, you will become "The Mountain"! For heightened effects, touch the earth barefoot. It's called “Grounding"!

Native American Pose (Ardha Padmasana)

The Health Benefits: Ardha Padmasana, or Half Lotus, is a restorative seated posture that increases flexibility in the hips, knees, and ankles. It strengthens the back and abdominal muscles, promoting an upright posture. Because it calms the nervous system, it is frequently used to lower stress and anxiety while improving cognitive focus and memory.

The Metaphysical Benefits: This pose is designed to facilitate the flow of Prana (life energy) through the central channel of the body. It promotes a stable and balanced life, helping to center the mind and spirit. It pays homage to the qualities of the lotus—rising from the mud to find the light—reminding us that through meditation, we achieve clarity and a deep connection to those who served with silent courage.

My Experience: This enormous sculpture I sat next to was prominently positioned at the corner of Central Avenue and Thomas Road in downtown Phoenix, Arizona, and sculpted by Doug Hyde, who chose to represent a “Code Talker” in traditional attire, carrying a traditional communications device, which is and was a flute. Serving in the Pacific in every major battle of the war, the Code Talkers used their notoriously difficult language as the basis for a code that was never broken. Apparently, Navajo was not the first Native American language to be used by the U.S. military for wartime communications. Cherokee, Comanche, and Choctaw tribal members were deployed in World War I, and together with Seminole, Assiniboine, and others, they continued to work throughout World War II. More Native Americans have served in the U.S. military per capita than any other group of people. Yet the US government has been forgetful to reward their contributions to our freedom in this country, even though they lived here way before Europeans Settlers exploited North America.

Rabbit Pose (Shashankasana)

Health Benefits: Shashankasana is a gentle inversion that provides a deep stretch to the entire spine, particularly the upper back and neck. By folding forward, you increase the blood flow to the brain, which can improve sensory function and mental alertness. It also massages the thyroid and parathyroid glands, helping to regulate the metabolism and balance the endocrine system.

Metaphysical Benefits: Metaphysically, Rabbit Pose is about introspection and the alignment of energy centers. It encourages a sense of humility and a return to the "inner child," fostering a feeling of hope and emotional harmony. By bowing to the self, we learn that the choice to be happy resides within us, allowing us to find peace.

Experience: Nestled among the whimsical bronze sculptures by Mark Rossi, dating back to 1991, in bustling downtown Tempe, Arizona Square, I practiced the Rabbit Pose. As I folded forward, I could feel the alignment of energy points in my body, creating a harmonious flow of balance of physical, spiritual, emotional, and psychological well-being. In this whimsical setting, much like a storybook of perhaps my favorite childhood story, Winnie-the-Pooh by Alan Alexander Milne, I remember "Rabbit," a smart "Old Dude"! I only wish to someday be "half as smart"! When creating this pose, I felt a renewed sense of wonder and humor that I can be happy or sad, but the choice is always mine, even without "bee's honey" like the famous book!

Sphinx Pose

Health Benefits: Sphinx Pose (Salamba Bhujangasana) is a gentle, beginner-friendly backbend that strengthens the spine, glutes, and shoulders while stretching the abdomen, chest, and lungs. It is highly effective for relieving lower back pain, improving posture by countering slouching, and stimulating abdominal organs, aiding digestion, and reducing stress.

Metaphysical Benefits: The Sphinx Pose (Salamba Bhujangasana) offers significant metaphysical, emotional, and energetic benefits by serving as a gentle, grounding heart-opener. It acts as a bridge between physical practice and emotional release, cultivating mindfulness and inner stability. In Yin Yoga, the Sphinx pose affects the kidney and urinary bladder meridians, which are associated with managing fear and storing deep-seated energy.

My Experience: On the beach of Puerto Morelos, Mexico, you can find Professor Thomas Tailer, PhD in physics. But to everyone on the beach, he is better known as “Sandman”! Usually, once a week, normally on Sundays, he will create a masterpiece of sand that brings incredible joy to people all over the world. As I am not financially able to travel to Egypt, I asked him to create the masterpiece that you can admire. As the world has taken a metaphorical and cosmic shift, creating more respect and sacredness to the Yin or female energy of this planet, Thomas created the Female Sphinx to help the vibration and awareness of the world’s imminent transition of unconsciousness that needs to happen to bring our planet into balance.

Tree Pose (Vrksasana)

The Health Benefits: Vrksasana is a foundational balance that strengthens the entire kinetic chain of the standing leg. By rooting one foot while opening the opposite hip, it develops pelvic stability and core engagement. This pose is renowned for lengthening the spine and stretching the inner thighs, while the reaching of the arms opens the chest, improving respiratory capacity and alleviating sciatica.

The Metaphysical Benefits: The Tree represents the ultimate bridge between the subterranean and the celestial. Metaphysically, this pose cultivates rooted stability, teaching the practitioner how to remain upright during the storms of life. It fosters a profound sense of grounding. By standing as a tree, we connect to the endurance of nature, reminding us that we are part of a living legacy that survives through collective strength like a forest of trees.

My Experience: This tree I photographed myself beside is a magnificent, 2,000-plus-year-old juniper tree, which is located in the Prescott National Forest in Arizona, a living testament to the endurance and resilience of life. This specific tree, known as the Giant Alligator Juniper or Granite Mountain Hotshots’ Juniper, stands as a memorial to the 19 brave Granite Mountain Hotshots team who tragically lost their lives fighting the nearby Yarnell Hill Fire, ironically, the same year they saved the Giant Alligator Juniper before their tragic deaths. Tree Pose creates a rooted stability, and “the oldest tree in Arizona” radiates the profound connection to the Earth.

Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Health Benefits: Urdhva Mukha Svanasana is a powerful backbend that strengthens the wrists, arms, and spine while providing a deep stretch to the chest and lungs. Engaging the legs and lifting the thighs off the earth stimulates the abdominal organs and improves one's posture, leaving the body feeling energized and invigorated.

Metaphysical Benefits: Metaphysically, Upward-Facing Dog is a posture of "heart opening" and radiant courage. It encourages the practitioner to face the world with a brave spirit. When lifting the gaze and chest, it promotes mental uplift and emotional well-being. It reminds us that we have the power to rise above our circumstances and connect to the vibrant energy of our surroundings.

Experience: On this secluded rocky shore of Punta Brava (which means "Angry Point"), just south of Puerto Morelos, Mexico, I have many times experienced its immense beauty and power. This time, I decided to experience it with man's best friend, "Poco the Dog"! My new friend Poco was not afraid of the 50-mile-an-hour winds; it was his day in the "stare dome"! On cue, he effortlessly licked my lips! He would surprise the hell out of me; as I extended my body with dog courage, I, too, could connect to the deep energy of this magical coastline—laughing my sit-bones off at the same time, thinking about him giving me "dog lips”!

Waterfall Pose (Viparita Karani)

The Health Benefits: Viparita Karani is a restorative inversion that uses gravity to benefit the circulatory and lymphatic systems. By elevating the legs above the heart, it facilitates the return of fluid, reducing swelling and fatigue. It shifts the body into a parasympathetic state, which aids in digestion and calms the nervous system. It is a powerful antidote for physical exhaustion.

The Metaphysical Benefits: Metaphysically, Waterfall Pose is a practice of surrender. It encourages the practitioner to let go of the ego and be "held" by the earth. By reversing the usual flow of energy (Prana), it creates a shift in perspective, allowing for the release of old thought patterns. It deepens our connection to our inner self, fostering a sense of peace and groundedness.

My Experience: This is Boulder Falls, just west of Boulder, Colorado. It is part of what is known as the Front Range of the Rocky Mountains. My first taste of the Rocky Mountains happened 62 years ago, when I went downhill skiing at Winter Park, Colorado. I was just 5 years old. It was like another world compared to Chicago, Illinois. You could see the Front Range from 120 miles away, heading west across the Great Plains; it was like seeing the Himalayas or the City of Oz. My brother has lived in Boulder for over 30 years. It is what is known as a Blue Zone, which means people, on average, live longer. It is also known as one of the happiest places in North America to live. Boulder is a beacon for the future of North America's future.

Wave Pose (Samudra Mudra Vinyasa)

The Health Benefits: Samudra Mudra Vinyasa is a dynamic transitional flow that emphasizes spinal mobility. By undulating between Downward-Facing Dog and Plank, you engage the pelvic floor and deep abdominal muscles. This rhythmic movement helps release tension stored in the vertebrae and enhances the flexibility of the spine, promoting a healthy flow of energy through the nervous system.

The Metaphysical Benefits: Wave Pose centers on the themes of fluidity and spiritual growth. It mirrors the natural movement of the tide—the constant "ebbing and flowing" of life. Metaphysically, it teaches us how to move through transitions with grace. By connecting to this watery energy, we realize our inseparable connection to the vast ocean of universal consciousness.

My Experience: I was on this secluded rocky shore of Punta Brava (which means "Angry Point"), just south of Puerto Morelos, Mexico. The wind was barely blowing, adding to the gentle wave movement. It reminds me of some kind of alien creature walking the rocky shore—like a character in the children's movie Monsters, Inc. with John Goodman, or maybe even Star Wars aliens from far, far away in another galaxy!

Wind-Removing Pose (Pavanamuktasana)

The Health Benefits: Pavanamuktasana is primarily recognized for its impact on the digestive system. By compressing the abdomen, it provides a deep massage to the colon, assisting in the elimination process. Physically, it also strengthens the arms, tones the thighs, and increases flexibility in the hip joints, making it a therapeutic choice for those suffering from lower back pain or sciatica.

The Metaphysical Benefits: The name itself suggests "liberation." Metaphysically, this pose is about releasing what no longer serves us—whether that be physical toxins or emotional baggage. It increases personal vitality by clearing out "energetic blockages." Symbolized by the sailplane, it represents the tranquility of the heavens and the endless possibilities that arise when we choose to live without limitations.

My Experience: After doing this pose, I was approached by a kind man. He asked, "How did it go?" I said, "I'm 66 years old, and this is hard work without my assistants helping." I told him my story, and I said it will "look great." He said, "My name is Jason Stephens, and I am the owner of Arizona Soaring Inc." I asked, "Do you do aerobatics with the planes like the other people I was working around this morning?" He said, "I am a six-time National Champion." "Wow, amazing," I said. He said, "My competition days are over now. I just like to give gentle rides and watch the expressions on people's faces with joy!" His father was an Air Force pilot who started the company 60 years ago. He handed him the keys to the business. You can’t get much more "American than that!”