Jazz" (Below was posted by Paulette in her Anouncement, I am posting it here so it can be searched and show up on main page)
Oscar showed us how to do this prostration sequence to help
clear the central channel some more and build one's energy. He said
the purpose of this sequence is to "annihilate opposites" and "create
unity." The following practice brings heaven and earth together with
the breath and movement: consciousness and life force merge as one. So
I thought I would share this with others in the group who might be
interested.
Here it is:
1. Start in mountain pose (standing with feet hip-width
apart, fingers pointing down towards the earth, knees slightly bent.)
Inhale arms over the head by circling the arms from the sides of the
body upwards. Stretch the arms up above the head, and bring hands
together (palms facing one another) letting the middle fingers touch.
2. Exhaling, push the chi (energy) down the front of the body- palms down elbows out to the sides to the level of the abdomen.
3. Inhaling, bend the knees and bring them onto the ground. Put
hands and then forearms onto the ground and then place the head on the
ground as well (underneath the palms.) This is the prostration part of
the sequence aka child's pose. Exhale here.
4. Push up into table (aka cat pose) pressing hips and head up while you inhale.
5. Curl toes under and come into cow (also called phoenix) still in
table but with arounded back. Bring the palms in front of the knees and
push knees off the floor (with control). Put hands on the thighs and
stretch the spine with bent knees while simultaneously exhaling. Keep
the fingers widely spread while on the thighs. This is like chair pose
with hands on the thighs for those of you who are familiar with yoga.
6. Inhaling extend the elbows out to the sides.
7. Come back to standing while exhaling. Bring the hands down the
sides back to their original position (fingers pointed towards the
earth.)
I hope to put a video on this soon.