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There is no better moment in life than when your world is balanced and everything falls into place. When you are focused and centered, it is as if you can do anything you set out to accomplish. Enjoy the feeling. Bask in the glow of being spiritually centered, mindfully intentional and physically strong. Coming from a place of balance, confidence and serenity allows a person to show up fully in the world with her light shining bright. Yet being centered is not about an inflated ego and self-absorption. As a centered, grounded individual, it is your responsibility to gracefully acknowledge the struggles of others, act as a positive role model and share your kindness with others.

Sunset, Fort Stevens State Park, Hammond, Oregon

"When I am centered, I shine bright."

Yoga Pose: High Plank Pose Kumbhakasana

An intense pose that strengthens your core and centers your front, back and side body which in turn balances your physical, mental and spiritual energies. Often rushed through in Vinyasa flow sequences, there are a LOT of details in this pose that can be easily overlooked. Take the time to discover this pose for its own merits.

Foundation. Start in a kneeling position. Before you even start to move, firm and broaden your shoulder blades. Set your intention.

Move. On an exhalation, slowly bend forward and plant your hands on the ground below your shoulders. Spread your fingers wide apart. Press down firmly with the heel of your hands, the mounds of the fingers and the fingertips. If you have wrist or shoulder issues, set your hands slightly forward of your shoulders. Keep your spine long, engage your core and do not let your mid-section drop below your pelvis.

Legs. Step one foot back, then the other. Keep your legs fully engaged and active. Press your heels away from your shoulders, flexing your feet. Press all your toes into the earth. Keep your knee caps lifted toward your pelvis. Keeping your legs fully engaged and strong, allow a softness in your knees.

Note: Setting your knees on the ground, reduces the intensity of the pose. Raising your legs on a step or block, increases the intensity.

Arms. With your elbows almost straight, allow your arms to externally rotate so the elbow creases start to face forward. Continue to broaden the back body.

Head. Drop your chin slightly down towards your chest (the feeling of creating a double chin), then press the back of your head towards the sky, to lengthen your neck.

Gaze. Soften your gaze and look slightly forward, without bending your neck. Hold for up to one minute. Lengthen the hold each time you practice, eventually working your way to a three-minute hold. Exhale to come out of the pose either by releasing gently to the earth or pressing yourself in to Downward Facing Dog.


Short Sand Beach, Oswald West State Park, Arch Cape, Oregon

(Photo Credit - Lexie Hallahan of Northwest Women's Surf Camps)

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