March 4, 2011 | 1:46 pm

Kosher Sutra: Purpose (Pekudei)

Posted by Marcus J Freed

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Kosher Sutra: “These are the accountings for the Temple” (Exodus 38:21)
Soul Solution: Retuning with our higher calling
Posture: Lotus/Seated meditation position
Body Benefit: Finding calm and stillness

We all have a purpose on earth. When we are in tune with it, everything comes into focus and we can achieve deep success. The challenge is that nobody can tell us what our calling is and we have to figure it out for ourselves.

Our Kosher Sutra lists the items that were needed in the Temple. There is a list of objects and the message is that every item counts when putting together the whole. This week’s accompanying reading of Shekalim demands that everyone donate an identical half-shekel coin to the Temple building project, which sends out the further message that every person counts. Finally, when we translate the Hebrew phrase L’Chaper Al Nafsho as an accounting for our breath, we can deduce the subtle message that every breath counts. How are you using this breath?

The royal path of yoga, Raja Yoga, leads us on the journey home to ourselves. Postures fine tune our musculature and prayanamic breathing leads us to a subtle inner calm through deep awareness of our inhalations and exhalations.

The word Tafkid, usually translated as ‘accounting’, can also be understood as purpose. Self-acceptance leads to happiness, and we come into fruition when we perform those tasks that we do best. Sunday is the first day of the month of Adar II, whose paradigm is joy, and ultimately it is only with deep joy that we can find and pursue our life’s purpose.

B’Shalom

Marcus

Marcus J Freed is the creator of Bibliyoga and yogi-in-residence for JConnectLA & Jewlicious Festivals. He’s also the President of the Jewish Yoga Network and Director of Yoga Mosaic USA.

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January 21, 2011 | 2:59 am

Kosher Sutra: You can’t always get what you want (Parshat Yitro)

Posted by Marcus J Freed

MOUNTAIN POSE - HOW TO DO IT
Feet together. Inner thighs roll backwards. Tummy tucked in. Fold in your ribs. Open your upper chest. Look straight ahead of you. Be enlightened. Experience freedom. Simple, huh?

There seems to be a flaw in the human design. We all become jealous at some point or other. This is natural. We see that other people have things that look nice, and we want it. Maybe ‘it’ is their car, their income, their house, their holiday home, their wife, their boyfriend, their blinging jewellery. The thing standing between us and ultimate happiness seems simple – if could change the ‘their’ into ‘ours’, then all of our problems would be solved.

Or would they?

The Kosher Sutra takes us up Mount Sinai, to the last of the 10 commandments. “Do not covet”, sayeth the speaker. Do not be jealous of your neighbour’s house. Don’t be jealous of his wife, his male servant, his au pair, his ox, his donkey, don’t be jealous of anything that belongs to him (Exodus 19: 14). Compared to the more simple commandments – ‘Do not kill’, this seems to be overkill. The verb ‘covet’ – ‘Tachmod’ is mentioned three times, and there are seven categories of things that we shouldn’t be jealous of. Enough, already; we get the point.

Or do we?

Everyone has to say something about jealousy. The Yoga Sutras referred to the ‘klesha’ (affliction) of ‘raga’ (attachment), which is one of the Top Five Mental Disturbances Of All Time. Elsewhere it refers to the need for ‘aparigraha’, or non-coveting. On the yoga mat we practice not being jealous of someone else’s posture, or body, or yoga clothes, or anything that is theirs, and we focus on our own practice.

Why does the Kosher Sutra introduce seven categories of items for non-jealousy? Possibly because we are human beings, 7 is the mystical number that represents the human world, and we all have big ambitions. We all have desires, and it is through ambition that we create great things, but we can be far more successful when we recognise that there is enough sustenance on earth to fulfill everybody’s needs.

We do not need the income of our neighbour but can earn our own.
We do not need the house of our friend but can build our own.
We do not need the partner who has just rejected us but can go and find new love.

Be free, be free, be free. Tap into the abundance around you and use your desires to become great.

Shalom V’Ahava.

Marcus

Marcus J Freed is the creator of Bibliyoga and yogi-in-residence for JConnectLA & Jewlicious Festivals. He’s also the President of the Jewish Yoga Network and Director of Yoga Mosaic USA. Next friday he’ll be teaching the Kosher Sutras in LIVE segments on Fox TV’s Good Morning Memphis. Tune in on Friday 28th January 2011

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January 14, 2011 | 11:15 am

Kosher Sutra: Be the Tiger (Parsha Beshallach)

Posted by Marcus J Freed

Marcus teaches a weekly yoga class in Los Angeles - http://yogaandkabbalah.eventbrite.com

Kosher Sutra: “with the blast of your nostrils…you exhaled with your wind” (Ex 15: 8-10)

Soul Solution: Find strength in times of challenge

Posture: Bhastrika/Bellows Breathing

Body Benefit: Unleash energy and generate inner heat

Some times we all need to go to war. Once more unto the breach, dear friends. It may be an internal war ‘gainst our own emotions. It may be for good reasons, to prevent ourselves from doing something we’ll regret.

Our Kosher Sutra features the powerful exhalation from God’s ‘nostrils’. This anthropomorphism describes the sea waters piling up so that the Hebrew slaves can escape Egypt, and the Divine breath paves the way for freedom. In the 12th Century, Rashi confirmed the translation that this was indeed an exhalation while Ramban connected it with a verse from Isaiah (40:24); ‘Even if He were to blow on them, they would wither’. A powerful, connected breath achieves great things.

We can generate inner strength through this powerful breath, focused through the nostrils. Pranayama is the yogic science of energy control through the breath, and today’s focus is ‘Bhastrika’ breathing where you have a succession of quick exhales by ‘pumping’ the abdomen.

Before the classic Battle of Agincourt in Henry V, the king is rousing the English troops before they have the French enemy running to save their baguettes;

“In peace there’s nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood,
Disguise fair nature with hard-favour’d rage;
… **Now set the teeth and stretch the nostril wide,
Hold hard the breath and bend up every spirit
To his full height**. On, on, you noblest English.”
Henry V, Act III

Our mind and body can be controlled and rallied through the breath of our nostrils. The Hebrew word for exhalation is ‘Nashaf’ and these three letters N-Sh-F rearrange to form ‘Nefesh’, which is a Hebrew name for our soul.

Godspeed to you, be strong in body and soul.

B’Shalom

Marcus

          To practice Bhastrika/bellows breathing, take several sharp, explosive exhalations through your nostrils, ‘pumping’ abdomen. Just exhale in quick succession, and the eventual effect is to calm the mind’s movements and generate more energy. Try 15 quick exhalations, take a deep breath and hold it for as long as you can, before relaxing and repeating the process.

Marcus J Freed is the creator of Bibliyoga and yogi-in-residence for JConnectLA & Jewlicious Festivals. He also the President of the Jewish Yoga Network and Director of Yoga Mosaic USA. He teaches in Los Angeles every wednesday night - http://yogaandkabbalah.eventbrite.com/

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December 31, 2010 | 12:50 pm

Kosher Sutra: The Long Breath to Freedom (Parshat Vaera)

Posted by Marcus J Freed

Join Marcus for weekly classes on Wednesday nights in LA. Special offer: 4 classes for $20 expires next wednesday 5th Jan. http://yogaandkabbalah.eventbrite.com/

Kosher sutra: ‘they couldn’t hear Moses because of shortness of breath’ (Ex 6:9)

Soul solution: Internal Liberation

Posture: Pranayamic breathing (yogic nostril breath)

Body Benefit: Release stress.

We all do it sooner or later. We get into a panic. It is natural. It’s the way that the human system is wired. Our fight-or-flight system takes over, the sympathetic nervous system kicks into play and we are ready to run for our lives. Adrenaline floods our body and we are primed for war, or to make like a tree …and leaf. Worst of all, we forget to breathe.

Today’s Kosher Sutra; the children of Israel were ‘Kotzer Ruach’; short of breath. Some translate it as ‘impatient of spirit’. Either is good. The Kabbalah* locates the ‘ruach’ as the belly breath, the part of the breathing mechanism that is located around the abdomen. Again, it makes sense; these helpless slaves were taking short, panicked breaths that came as a result of exceedingly hard labour.

According to classic texts, yoga is the pursuit of inner freedom. The Sanskrit word for freedom is ‘moksha’, and here’s something that BKS Iyengar wrote around 12 years ago:

‘Moksha means freedom from the bondage of worldly pleasures….this liberation is only possible if one is free from afflictions such as sickness, languor, doubt, carelessness, physical laziness, illusiveness, despair, tremor of the body and gasping of the breath. It is also freedom from poverty, ignorance and pride. Emancipation sets in and divine beauty shines only when one is free from all afflictions. This is moksha’**.

The purpose of Bibliyoga is to find internal liberation through the combination of powerful physical yoga asanas (postures) and ancient Hebrew wisdom. Our Kosher Sutra reminds us of how people were unable to fulfill their potential when they were curtailing their breath through the pressures of slavery. Many teachers have reiterated how slavery is an internal process, and we are aiming to banish the internal ‘slavemaster’ which is an internal voice. By taking deep and guided breaths, using the yogic practice of pranayama, we can begin to find more balance and ultimate freedom.

Nachmanides*** commented that this shortness of breath was due to fear. Unsure of what was going to happen next, the Children of Israel went into a panic. The result of this panic was that they were not only experiencing restricted breathing, but they also couldn’t hear the words of an incredible teacher who was standing beside them. The world is a narrow bridge, as Rav Nachman said, and the most important thing is to move beyond fear.

Breathe deeply, release the pressure inside your mind and listen closely to the people around you; they might just help to set you free.

Shalom V’Ahava

Marcus

*Zohar.
**p104, Yoga Rahasya, Vol A, Iyengar Memorial Yoga Institute (RIMYI)
***Ramban on Exodus 6:9.

Marcus J Freed is the creator of Bibliyoga and yogi-in-residence for JConnectLA & Jewlicious Festivals. He also the President of the Jewish Yoga Network and Director of Yoga Mosaic USA. He teaches in Los Angeles every wednesday night - book here for the January special offer of four classes for $20!

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December 24, 2010 | 11:09 am

Kosher Sutra: Goodwill to all men (Exodus)

Posted by Marcus J Freed

Kosher Sutra: “And [Moses] struck down the Egyptian and hid him in the sand” (Ex 2:12)

Soul Solution: Freedom from emotional disturbances

Posture: Warrior One

Body Benefit: Strengthen legs and arms

As human beings who are full of passion, we can easily become overwhelmed with joy, filled with lust or provoked to anger. Today we begin the second movement of this year’s Kosher Sutras, centred around the theme of freedom. How do we experience ultimate freedom? Within our body and within our mind.

Our Kosher Sutra: Moses kills an Egyptian man and buries him in the sand. Very mafia. The commentaries describe how the Egyptian man was a slavemaster who was beating up a Jew, and he’d previously raped his victim’s wife earlier that day (Rashi). What’s interesting is that the text describes Moses’ actions very plainly and free from emotion – there is absolutely no indication that this was performed out of anger or as a spontaneous reaction*.

The practice of yoga is the pursuit of psychological freedom, which we achieve through physical application (asana). Patanjali named five afflictions (kleshas) that affect us; ignorance (avidya), egoism (asmita), attachment (raga), aversion (dvesha) and fear of death (abhinivesha)**. We practice the postures so that we can find internal stillness and inner calm, building our physical strength and psychological self-control so that we are not thrown into chaos by the chaotic world around us. Baron Baptiste stated it well in a recent Twitter feed: ‘do not wait for somebody else to set you free’.

So what should we do when somebody else deeply upsets us? When they catch us off-guard and do something which has the power to throw our world into utter disarray, messes up our plans and/or provokes a strong internal reaction?

We have to work harder. These are mental disturbances. Emotions over which we can become the master. The 2nd Century sage Ben Zoma asked ‘Who is strong? The one who is in control of their passions’ (Ethics of the Fathers 4:1). He was taking inspiration from the inspirational proverb that stated ‘the person who is slow to anger is better than the mighty, and the one who controls their passion is more powerful than the conqueror of a city’ (Prov 16:32). Powerful words.

Moses eventually lost his temper at the end of his life, but he had self-control when faced with this current situation of watching an innocent victim under attack. Enlightenment doesn’t mean that we sit on a mountain and separate ourselves from the world, and in Moses’ case it was the right time for carrying out retributive justice.

Our opportunity is this; to use these transformational tools so that we can strengthen our body and mind through a conscious Bibliyoga practice. In doing so we can set ourselves free from the emotional disturbances that are part of life on earth.

Wishing you inner strength.

Shalom V’Ahava

Marcus

Marcus J Freed (c) 5771/2010

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*Moses is giving a thought-through response. The Hebrew verb is in the present tense, ie ‘hitting’ which implies that Egyptian taskmaster’s assault had been going on for some time, so presumably Moses was watching from the sidelines (Maskil LeDavid).
** These afflictions, or ‘kleshas’, are explored in the Yoga Sutras.

Marcus J Freed is teaches yoga with a Jewish twist with classes every wednesday - Click here for more information. Marcus is the President of the Jewish Yoga Network and Yoga Mosaic USA, for Jewish yoga teachers and practitioners. He’s also the artist-in-residence for Jewlicious Festivals and he tours internationally to communities, JCCs and Hillels teaching and performing his one-man Biblical comedies.

WARRIOR TWO - HOW TO DO IT

i. Begin in Downwards-facing dog. Place your left foot so that it is parallel to the back of the mat. Complete steps ii and iii on one inhale.

ii. Step your right foot towards the front of your mat, ensuring that your right knee is directly above your right ankle.

iii. Raise both hands above your head, pushing your palms together.

Iv. Come into Warrior 1 and open your arms so that they are parallel to your legs.

v. Turn your palms so that they are both facing downwards.

vi. Close the fingers on each hand so that the energy is focused and reach your hands in opposite directions to elongate your arms.

vii. Lower your pelvis slightly and check that your bent knee is directly above your ankle.

viii. Raise your hands slightly to ensure that there is a clear line of energy emanating from your body.

ix. Rotate your left hip so that it is facing forwards.

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December 17, 2010 | 3:14 am

Kosher Sutra: Toucha toucha touch me (Vayechi)

Posted by Marcus J Freed

Kosher Sutra: “place your hand under my thigh..with kindness and balance” (Gen 47:29)

Soul Solution: Get in touch with your eternal potential

Posture: Staff Pose (Dandasana)

Body Benefit: Strengthen thighs and improve posture.

On his 80th birthday, BKS Iyengar described how he started every day with a 30-minute handstand. He’s just turned 92 and is still going strong. This gives us something to look up to. Or rather to look down to. Or upside down at. But how does he do it? In an US lecture several years ago he explained how he taught his late wife how to adjust him in yoga postures. The key is to use your energy to help someone else, and the aim of every great teacher is to leave the pupil feeling more balanced and healed.

Jacob is in the last days of his life and gives Joseph an instruction: ‘Please, do me a favour. Place your hand under my thigh and do this to me with lovingkindness and truthfulness’ (Gen 47:29). Taken at face value, it is clear that Jacob is requesting the first-ever recorded hands-on yoga adjustment. On a deeper level he is asking Joseph to make an oath on the eternal covenant*, but let’s consider how he makes his request. The relationship must be based on ‘Hesed’, ie lovingkindness, but also Emet, which is truthfulness, balance or integrity.

The yoga teacher Baron Baptiste once told me that our bodies are often in pain when we are not acting with integrity. We use these postures to find truthfulness, to ask ourselves the question; ‘where in my life am I not being more honest to myself?’ ‘how can I act with more integrity in my key relationships?’ ‘what do I need to change?’. Above all, according to Jacob, we need to do it with lovingkindness and to answer these tough questions with a gentle attitude.

Maybe there’s something else going on here as well. Jacob’s thigh was the place of an old injury. Although he was completely healed by this point, memories of our old pains can sometimes blight us in the present and prevent us from fully moving to our future. If we treat our bodies with kindness and continually work on our integrity, then we can get one step closer to reaching our potential.

*ie the point of the Brit Milah, the circumcision which is in lieu of a holy item that signifies connection to God.

STAFF POSTURE
i. sit with your legs straight in front of you, toes pointed outwards and thighs drawn in towards the bones.
ii. place your hands by the sides of your hips with your fingers pointing forwards and your arms completely straight.
iii. Keep your back fully engaged.

Advanced: Activate your abdominal muscles, keep the legs straight and lift yourself upwards with both feet off the ground [photo].

Seated: Straighten both of your legs whilst sitting in a chair.

Benefits: Thighs, posture and back.

Marcus J Freed is teaches yoga with a Jewish twist with classes every wednesday - Click here for more information. Marcus is the President of the Jewish Yoga Network and Yoga Mosaic USA, for Jewish yoga teachers and practitioners. He’s also the artist-in-residence for Jewlicious Festivals and he tours internationally to communities, JCCs and Hillels teaching and performing his one-man Biblical comedies.

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December 16, 2010 | 3:34 pm

Young=Good. Old=Bad: A New Philosophy of Aging

Posted by Marcus J Freed

The drive out of Los Angeles is a culture shock. Huge billboards continually reinforce that everything you thought was right about your life is wrong. The massive signs reinforce the need for botox, facelifts, wrinkle smoothing and breast enhancements. There’s only one conclusion to be drawn; it is bad to grow old.

So much for my coming birthday this sunday. It’s a surprise that nobody has remade the classic film Logan’s Run, a science fiction fantasy where people are routinely killed as they reach their thirtieth birthday, by a society that hates ageing. One man called Logan has the job of rounding up people who are getting ‘old’ until he suddenly realises he’s got a major problem on his hands; he’s 29. His solution is to go on the run.

Big hoardings on the side of freeways are still something of a culture shock to the Englishman abroad. It was only last year that the House of Lords held a legislative debate after some local traders had the audacity to erect billboards next to the M1 motorway. Advertisements aside, the other thing is true of cultures throughout the west; you are supposed to stay young forever or there’s clearly something wrong with you.

One of the peculiarities of the Los Angeles acting scene is something that’s almost unheard of in London, although probably not for much longer. All of the headshot photographers offer a retouching service with the ability to photoshop your eye bags and worry lines, in case, God forbid, the casting directors think that you are actually human. As a natural by product of the relentless advertising campaigns, I jumped at the chance when having my first headshots done, although my photographer wasn’t actually that good with the photoshop programme and he initially changed my skin tone so it looked like I’d just risen from the grave and was auditioning for a remake of ‘Thriller’.

On your birthday it never helps to compare yourself to other people who were born in the same year. So as for the fellow babies of 1974 who include Jimmy Fallon, Kate Moss, Christian Bale, Robbie Williams, Alanis Morrisette, Leonardo DiCaprio and Hilary Swank, I say bah humbug.

My friend Aaron Freeman is Afro-American by birth, a comedian by trade, a Jew by choice, and relentlessly happy. On asking how he is, his reply will invariably be ‘it’s the best day of my life so far. Every day above ground is a good one’. Whether or not he really means it, I don’t mind. He says it with such conviction that I believe him 100%. As the years roll on and I see more and more people being returned to the earth, people who are younger, less fortunate or simply the recipient of bad luck, I appreciate every day I get to see the sunshine. And in Los Angeles that really means every day. God is good to the people of Southern California (well, barring the bankrupt economy, a totally inadequate public transport system and the huge hardships facing underfunded communal organisations).

The day isn’t over yet. Last week I was at the Stax Museum in Memphis where soul music was born and some legendary music was recorded. My tour guide was the local Rabbi, Micah Greenstein, who is possibly the most influential clergyman in the Bible-belt city. He pointed out that some of the locals had reached great heights before the age of 40. When Dr Martin Luther King was assassinated, there were four “civil rights giants” in the room. The ages of the others were 33, 34 and 35, while Dr King was killed at the age of 39. Only one of the four, Rev. Dr. Samuel “Billy” Kyles, is still alive. He takes groups on tours of the National Civil Rights Museum and Rabbi Micah related to me how Kyles makes his presentation. “We were a youth movement. We were all under 40 in that room and we changed the world,” so the only question I have for you kids is, “What will you do to change the world BEFORE you turn 40?”

I think of a family friend Nicola Blake who tragically passed away last month at the tender age of 33. Her deeply kind and thoughtful nature leaves a lasting legacy in the world for her son, husband, parents and sister.

The Jewish community’s super-achievers included the great Rav Nachman of Breslov (gone at 38), while the big wide world also included Bruce Lee (32), Harry Chapin (38) and a host of rock n’ rollers – Jimi Hendrix (27), Jim Morrison (27), Kurt Cobain (27), Richie Valens (17), Eddie Cochran (21) and Buddy Holly (22). Bye bye, Miss American Pie.

With this coming birthday, the pressure really is on. The fact that I’m turning 36 has a deeper Kabbalistic significance. 18 is the number associated with life because the Hebrew letters spell the word Chai (Hebrew for ‘life’), so 36 is a double-portion of vivacity. It’s also the age that the Baal Shem Tov began revealing his mystical teachings and started the spread of Hasidic wisdom that completely transformed the Jewish world as we know it.

Not only that, but I’m also way behind the programme according to Kabbalah. As we were taught in yeshiva, for the unmarried Jewish male, it’s just one big world of inadequacy; “he who has no wife is not a man, for Scripture teaches that God created them male and female and called their name Adam” (Zohar, Genesis 55b). The Talmud comments that “he who remains unmarried impairs the divine name” (Yevamot 63b) which isn’t exactly a great recommendation for staying single and playing the field. As one rabbi said to me last weekend, “there’s only one Hugh Hefner. I’m really sorry but he’s just not a viable role model. Marcus, get married already”. There was never this sort of pressure from my teachers at acting college or yoga teacher training, but they were never into using the great educational tool of guilt.

Birthdays and New Years are a good opportunity for asking the question: what sort of legacy do I want to have? England is still fairly obsessed with the legacy of Princess Diana z”l, who died at 36 and left an image that has kept the British media with adequate material for the subsequent 13 years. Just as they were beginning to run dry, quite inconveniently, it turns out that Princess William’s fiancée is going to be wearing Diana’s engagement ring. This is virtually a second coming. Nobody has mentioned the Oedipal implications, so I won’t either. But I do plan to hold a sequence of Royal Wedding parties here in Los Angeles, so watch this space.

What about if you don’t reach your greatest achievements by the age of 40? It’s ok. The great Rabbi Akiva didn’t even start learning the hebrew alphabet until the start of his fifth decade, and the forefather Abraham wasn’t actually a father until 86. George Bernard Shaw achieved the Nobel Prize at the age of 69 and the late great George Burns was still performing, and smoking cigars, until shortly before his death at 99. There’s more than just hope for us; the majority of people don’t reach their peak until middle age. Just don’t tell the admen.

This is all well and good but I’d better run, otherwise I’m going to be late for my birthday lunch with the plastic surgeon.

Marcus is the creator of Bibliyoga and teaches a weekly yoga class in Los Angeles – book online at www.jconnectla.com. You can receive your free weekly Kosher Sutra by visiting www.bibliyoga.com. He is the artist-in-residence for JConnectLA and Jewlicious Festivals and the president of the Jewish Yoga Network & Yoga Mosaic USA.

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December 12, 2010 | 2:52 pm

Kosher Sutra: Destroying Fear (Vayigash)

Posted by Marcus J Freed

Marcus's weekly LA yoga classes take place every Wednesdays in the Pico-Robertson district. Click here to book your place: http://www.jconnectla.com/2010/12/unleash-your-inner-power-yoga-of-kabbalah/.

Kosher Sutra: “the spirit of their father Jacob revived” (Gen 46:28)

Soul Solution: Banish fear, revive spirits.

Posture: Extended Child’s pose.

Benefit: Reduce Anxiety.

A challenging aspect of human life is that we all experience fear at some point. Many people hide it well. Although it changes over the years from a child’s terror of the monster in the closet, fear can still reside in our hearts. Whether it is financial worries, social concerns or fear of death itself, few people are completely immune.

Our Kosher Sutra is from the narrative when Jacob discovers that his son Joseph is alive (‘Od Yosef Chai’). He instantly resolves to reunite with his son and whilst he is on the journey, Jacob is catapulted into a night time state of prophecy where God tells him not to fear. Jacob is scared for his family and people, that they will never escape the new country to which they are headed. When the Jacob-Joseph reunion finally takes place, the exhausted parent says “I can die now”.

We utilise the tools of yoga to revive our spirits and banish fear. Child’s pose is a great asana (posture) for slowing the body’s flight-or-fight system, for releasing melatonin into the system and reducing anxiety. Standing poses help lift our spirits and strengthen our resolve.

Jacob was fearful for his legacy and was only willing to let go when he knew that his favourite son was safe. That was the point when his ruach, his breath or spirit, was renewed with a powerful force. We have within each of us to find the peace, strength and faith to overcome our fears. When fear is truly overcome, we can sleep without worrying about the monster under the bed and live the life we are meant to lead.

EXTENDED CHILD’S POSE - How to do it.

Sink onto your knees and place them hip with apart, sit on your heels, stretch your hands out in front of your with your arms lengthened, and place your forehead on the ground.

You can make the posture more comfortable by placing a cushion or pillow above your heels (ie to sit on), and placing a folded blanket beneath your forehead.

Marcus is the creator of Bibliyoga and President of Yoga Mosaic USA & the Jewish Yoga Network, for Jewish yoga teachers and practitioners. He is teaching weekly yoga classes in Los Angeles, on Wednesdays at 8am-9am and 7.30pm-8.45pm. To book and reserve a place for the ‘Yoga of Kabbalah’ classes, click here: http://www.jconnectla.com/2010/12/unleash-your-inner-power-yoga-of-kabbalah/

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December 3, 2010 | 11:21 am

Kosher Sutra: Hey hey hey Joseph (Parsha Mikeitz)

Posted by Marcus J Freed

Hey hey Joseph, won't you tell poor ol' Pharoah What does this crazy, crazy, crazy, crazy dream mean? Oh yeah...". Pharoah in 'Joseph & the Amazing Technicoloured Dreamcoat'. Photo courtesy of Simon Kisner. Featuring Marcus as Pharoah.

Kosher Sutra: “Pharoah dreamed he was standing by the Nile” (Gen 41:1)

Soul Solution: Find balance, spread your light.

Posture: Splits preparation.

Body Benefit: Flexibility in legs.

Do you ever have one of those weeks when everything gets busy at once? It never rains but it pours, three buses come along at once and it’s almost impossible to get the balance. The week can seem to be good or bad, but it’s always certainly one of extremes.

Pharoah is a man of extremes. He has the ability to grant life or death, his word is law and he was elevated to the status of a deity. In the dream that he related to Joseph, Pharaoh was standing by the River Nile, which was considered to be another Egyptian god. His dreams were extreme: seven fat cows, seven thin cows, healthy corn and thinning corn. Joseph had arrived to get the balance.

Our yoga practice is destined to bring balance to the body. We become aware of the way we are standing and whether we are balancing evenly on our feet during standing postures. We bring attention to the shape of our body and whether we’ve struck a healthy line in our eating and exercise habits. As we focus on the alignment of our hips, torso and shoulders we can bring healing to physical pains that would otherwise recur throughout our life.

Pharoah sees only the physical aspects of the world which is why his dreams are rooted in agriculture and animals, and he stands by a river that is the symbol of physical wealth in Egypt. Joseph’s dreams begin in the fields but raise to the stars because he had a strong spiritual alignment which supported him through difficult times. Our Bibliyoga practice is intended to heal our body and our soul, to bring healing and balance through our physique by continually remembering that we are more than just our body. Yoga means ‘yoking’ and we are using this method as a tool for yoking or connecting with God.

Stand tall, dream big and be well.

Marcus

Splits Post (Hanumanasana) - HOW TO DO IT

We’ll focus on preparation for the splits rather than the full posture as such. In Sanksrit it’s known as Monkey Pose, but we’ll just get into the first stage of the pose as seen in the photo (although you don’t have to dress as the Lloyd-Webber version of Pharaoh).

i. Begin by resting on your knees.
ii. Step your left foot forward and straighten your leg.
iii. Ensure that your hips are evenly facing forwards (ie so in the photo, I’d need to bring the right hip further forwards.
iv. Inhale and as you exhale, extend your torso over your straight left leg. You’ll feel a stretch on the underside of your left leg as you stretch the hamstring, thighs and glutes.
v. If you are comfortable there, sit your buttocks on your right foot and fold forwards. This is called ‘Mahamudra’ or ‘The Great Seal.
vi. Practice this whole sequence on both sides, and then if you are comfortable, experiment with moving into full splits. Or just repeat stages i)-iv).

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This weekend Marcus is teaching and performing in Memphis, Tennessee. To receive your free weekly Kosher Sutra and to discover more about the combination of Jewish wisdom with dynamic yoga, check out www.bibliyoga.com. Watch the Chanukah Yoga Warrior Video at http://www.youtube.com/watch?v=khhTceCYX54.

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November 25, 2010 | 10:32 am

Kosher Sutra: Turkey Day (Vayeishev)

Posted by Marcus J Freed

Marcus J Freed, creator of Bibliyoga, USA Director for Yoga Mosaic and yogi-in-residence for Jewlicious Festivals & JConnectLA.

TURKEY DAY

Kosher Sutra: “Go and see how your brothers are doing” (Gen 37:8)

Soul Solution: Inner peace and banish depression

Posture: Pigeon Posture

Body Benefit: Opens hips and back

Every day brings new teachings. I learned today that once a year the leader of the free world, the President of the United States of America, spares the life of a turkey. It’s all part of the Thanksgiving festival and although Queen Elizabeth II would never try a similar process because of the sardonic reprisals of the British tabloids (regardless that we don’t have the death penalty), Thanksgiving is taken very seriously over here in the US. People even update their facebook status during the lead-up, listing daily things for which they are giving thanks.

Our Kosher Sutra is the instruction given by Jacob to his son Joseph. The latter has previously upset his brothers after he gave a bad report about their behaviour, and is being given a second chance to see the good in them. The siblings were further upset when they heard about Joseph’s famous dreams of his ultimate leadership and he is now being invited to revisit them and make amends.

We can read the whole passage from an internal, metaphorical perspective. How often do we cause depression through telling ourselves negative stories? We have the ability to bring ourselves to a state of being disheartened when we bring negative reports into our mind, about how our body is behaving, about what we should be achieving, about how we could have acted in a certain situation.

The Yoga Sutras discusses a principle called Santosha which translates as ‘contentment’*. Rather than criticising our body during a yoga practice or reinforcing negative thoughts, they suggested that we can cultivate an attitude of contentment in order to achieve satisfaction and ‘unexcelled happiness’.

Jacob tells Joseph to see the ‘shalom’ of their brothers, to literally see the goodness or the rightness of their work. According to the Radomsker Rebbe, Joseph is being encouraged to return to the scene of the crime and focus on their positive aspects rather than their negative aspects. He is being told to see the good and to talk about it. The Rebbe connects this with a Kosher Sutra in Proverbs 34:12 and understands it as ‘who’s the person who has a great life? The one who loves their days and sees the good’**.

We can begin our Bibliyoga practice by giving thanks for all of our limbs that are working. Count our blessings, one by one. There’s a lot to give thanks for. Today’s posture is Pigeon Pose (Eka Pada Rajakapotasana). I was going to suggest Peacock Pose but it’s a fairly advanced one. There isn’t a Turkey Pose, to the best of my knowledge. The instructions for pigeon are below, but if you’re too full from eating Turkey, then you are officially pardoned. At least for today; it’s the least I can do.

*Yoga Sutras II:42
**Huge thanks to my teacher, Rabbi Dovid Ebner who related this teaching which comes via Reb Elimelech of Lizensk.


PIGEON POSE - HOW TO DO IT
i. Begin on all fours and bring your right ankle so that it is behind your left wrist. Then push your right knee against your right wrist.
ii. Straighten your left leg behind you and slowly bring your right hip towards the ground.
iii. With one hand on either side of you, raise your sternum.

Variation: Place a cushion below your bent knee to soften the posture and reduce the stretch.

Advanced: Bend the left knee and take hold of your left foot with your left hand. Raise your right arm in the air and reach towards your left foot.

Benefits: Opens the hip flexors, lengthens the groins and hamstrings, improves flexibility in the back and opens the chest.

Marcus is the creator of Bibliyoga, the yogi-in-residence for Jewlicious Festivals & JConnectLA. He’s the US Director of Yoga Mosaic, the association for Jewish Yoga teachers and practitioners, and lives in Los Angeles. .(JavaScript must be enabled to view this email address) to receive your weekly Kosher Sutra direct to your inbox.

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November 23, 2010 | 12:59 pm

Kosher Sutra: Safe Arrivals (Vayishlach)

Posted by Marcus J Freed

Kosher Sutra: ‘And Yacov arrived safely’ (Gen 33:18)

Soul Solution: Total healing, body and soul

Posture: Bound-angle pose

Body Benefit: Strengthen hips & preparation for childbirth

We’ve all heard that what doesn’t kill us makes us stronger, but it’s not usually much fun to hear that when you’re writhing with pain. There is certainly some truth in the phrase because we can all get stronger when we recover from injuries, but that doesn’t mean that old war wounds don’t still ache from time to time.

There is a beautiful image, or so I thought, of Jacob who walks away after he’s spent the night wrestling with an angel. He’s uplifted, inspired, had his name upgraded to Israel – ‘the one who struggles with God and man and overcomes’, but despite his spiritual enlightenment, he still carries a bit of pain and walks with a limp.

Yoga can be transformational although the physical-spiritual encounter that takes place on a yoga mat can cause injuries for many people. At some point or another plenty of serious yogis will push themselves too far, allowing their ego to overcome their breathing and causing themselves an injury. The bad news is that this hurts at the time but the good news is that a good practice and a great teacher can help you heal from many physical pains so that you become stronger than ever.

Jacob walking with a limp is poetic but it isn’t pretty, and there’s nothing beautiful about an exquisite, spiritually-induced pain. If we read a little further we see that his true graduation to become the man called Israel, a Luke-Skywalker-becomes-Jedi-sort-of-moment, only happens when he has healed various relationships. Things improve with his father-in-law and his estranged brother, and when he meets his sibling Esau, he ‘arrived safely’. The Hebrew word is ‘Shalem’, meaning complete or whole, and Rashi explains that Jacob/Israel was completely healed with regards to his body, his emotional pains, his financial difficulties.

Be strong, be healed, be happy.

In Peace, Shabbat Shalom,

Marcus

HOW TO DO BOUND ANGLE/COBBLER POSTURE (BADDHAKONASANA)
i. Sit comfortably on the floor and bring your feet together so that the soles of your feet are touching one another.
ii. Take hold of either sides of your feet and draw your heels towards your groin.
iii. Open your feet to either side so that just the outside edges of your feet (i.e. on the floor) are touching.
iv. Lift your sternum upwards so that your chest is open and look directly ahead of you.

Marcus is the creator of Bibliyoga, the yogi-in-residence for Jewlicious Festivals & JConnectLA. He’s the US Director of Yoga Mosaic, the association for Jewish Yoga teachers and practitioners, and lives in Los Angeles. .(JavaScript must be enabled to view this email address) to receive your weekly Kosher Sutra direct to your inbox.

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November 15, 2010 | 1:00 pm

The Failsafe Mechanism: Jewish Women

Posted by Marcus J Freed

These days we are all seasoned travellers. We don’t need to listen to basic aircraft announcements because we’ve heard it all before, and even if we haven’t, how hard can it be to escape from an aeroplane that has landed on water? Several thoughtful airlines have relieved staff of the routine where they are habitually ignored by the entire passenger body, by providing a video that never gets offended when completely ignored.

There’s something about the male DNA that means many of us don’t like to read instructions or take instructions but would rather figure it out for ourselves. While that’s all well and good when it comes to working out how to use a remote control, and the biggest potential liability is that we won’t be able to record Top Gear, it’s more of a problem when it comes to health.

There are all kinds of health instructions that are fired at us. Check your cholesterol. Keep your heart healthy. If your family has a history of heart disease, see your doctor. If you’re feeling a strange twinge, see your doctor.  If you’re suffering from shortness of breath, see your doctor. Exercise. Cut down on red meat. Don’t step on cracks in the pavement.

It’s easier for many men to ignore these sorts of instructions. Fortunately, nature has created a failsafe mechanism; the Jewish woman. When my father was short of breath a couple of years ago, my clever sister Lauren said, ‘either you organise a doctor’s appointment or I will.’ He did, got a heart check and within days was under the surgeon’s knife for an emergency double heart bypass. Just in time. With the help of superb doctors, he bounced back to full health. Thank you, Lauren.

There are few things more scary than seeing a parent in a state of weakness, especially in hospital.

My mother joked that the doctors must have implanted a second heart because since the operation she could feel a strong pulsing heartbeat lower down in his chest. Except you’re not supposed to feel a heartbeat in the centre of your chest. Apparently that’s a potential indicator of an aneurysm on the aorta, when the main artery leaving the heart is expanding. If it expands too much, and bursts like an over-filled balloon, it’s game over. Some call it the ‘silent killer’. Fortunately, the doctors caught this in time.

I found myself back in the same position of helpless viewer, with daily skype video calls to his hospital room from 3000 miles away. It’s hard being away at times like this, so I jumped on a plane and am writing from London. The Biblical commandment to ‘honour thy father and mother’ has now been upgraded because you even get Airmiles in the process.

Every family has its difficulties, many have things a lot worse, and everybody’s pain is different. But that doesn’t make it easy to watch a parent who is weakened by illness.

My Dad’s most recent challenge was a bout of anaemia that led to the need for a blood infusion and iron tablets. While he was hooked up to the blood bags, which felt strangely appropriate for Halloween, we watched the film ‘Iron Man 2’. Inspiration is everywhere.

I love my Dad. There was always a mystique of awe as I was growing up and watching him perform at certain events. He’d usually be on stage at most community functions, as MC for school fairs, host for quiz suppers, or performing the songs from his former days as a professional folk musician. As an apparently shy 10-year-old I would ask the question ‘wow. That looks fun. Can I ever do that stuff?’ 15 years later, performing in front of 3000 people, I heard the universe gently answer ‘yes! Why not? That’s why I gave you this teacher’.

Nobody likes to be told instructions and it’s easy to ignore our health. We’re busy people. We’ve got emails to check. Get your heart checked, listen to those twinges. In the UK there are a bunch of free health checks on the National Health Service -  free cholesterol checks, ultrasound for aneurysms, diabetes tests and free bowel cancer test packs in the post. While you’re at it, if you’re a man between 20-40 then make sure you’re on the ball for testicular cancer checks. 

We all have challenging family issues at one time or other but it’s comforting to know that we can at least take some actions to reduce the problems before they happen. May all of your loved ones be granted a refuah shlemah – a complete healing for the body and soul.

Marcus J Freed recently moved to Los Angeles where he is yogi-in-residence for Jewlicious Festivals and JConnectLA. He’s the USA Director for Yoga Mosaic, the association for Jewish yoga teachers and practitioners. Check out his weekly classes at http://www.jconnectla.com and subscribe to receive his weekly Kosher Sutras through Bibliyoga.com. Marcus has spent the last 10 years touring the world teaching Bibliyoga and performing his one-man Biblical comedies including “Solomon: King, Poet & Lover - A tale of one man and 700 wives”. He is also the Creative Director of corporate training company Freedthinking.  .(JavaScript must be enabled to view this email address) to get in touch with Marcus.
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