Pelican Yoga

Organic System of Physical Culture

My yoke is easy and my burden is light

"I am like a pelican of the wilderness" -- Psalm 102:6


WHEEL: "For the spirit of the living creature was in the wheels" -- Ezekiel 1:21


BOW: "And he bowed himself with all his might" -- Judges 16:30

Shoulder Stand

SHOULDER STAND: "And when he hath found it, he layeth it on his shoulders, rejoicing" -- Luke 15:5
Note: while in this supported position with your legs in the air is a
great time to move your legs in a "riding the bicycle" motion. Good
for your legs and for keeping your waistline in check.


TWIST: "To turn them from darkness to light" -- Acts 26:18

Leg Stretch

LEG STRETCH: "[He] stooped with his face to the earth, and bowed himself" -- 1 Samuel 24:8


HEADSTAND: "For now we live, if ye stand fast in the Lord" -- 1 Thessalonians 3:8


ROCKING: "Lead me to the rock that is higher than I" -- Psalm 61:2


BRIDGE: "Yea, he shall be holden up: for God is able to make him stand" -- Romans 14:4

NIETZSCHE: "Lift up your hearts, my brothers, high, higher! And do not
forget your legs either. Lift up your legs too, you good dancers; and
better yet, stand on your heads!" -- Zarathustra IV:13:17

[Yoga photos by Margaret Foust. Pelican photo by Jon Sullivan. Postures by Ted Willi, July 2003]

Notes on a routine: After learning the individual postures, it is natural to combine movements, such as going from a Shoulder Stand into
a Bridge (or going from a Bridge back up into a Shoulder Stand), or doing a Leg Stretch followed by a Twist (left and right). A typical
routine might consist of:

Recommended reading on MOVEMENT (check your local library or used-book dealer):

Carver Dancer
Dancer in physical education program, Carver Vocational School, Atlanta, Georgia, 1951

Carver Dance Class
Dancers in physical education program, Carver Vocational School, Atlanta, Georgia, 1951 (from book below)

CRAFTSMAN: The 1951 Annual Yearbook of
55 McDonough Blvd SE
Atlanta, Georgia 30315

Mettler dancers
Barbara Mettler dancers doing swinging motions (from book below)

Basic Movement Exercises
by Barbara Mettler
Tucson: Mettler Studios, 1972
Publisher's address: 3131 N. Cherry Ave., Tucson, AZ 85719

Bonnie Prudden
Pelvic balance exercise on sawhorse (from book below)

Bonnie Prudden's Fitness Book
by Bonnie Prudden
NY: The Ronald Press Company, 1959

Culture of the Abdomen
"Tensing and Retracting" abdomen exercise (from book below)

The Culture of the Abdomen
by F.A. Hornibrook
Garden City, NY: Doubleday, Doran & Co., 1933

Reggie Israel, Shelly Rann, Lisa Gallaway
"Snappy Hips" movement (from book below)

The Broadway Workout
by Shelly Rann
NY: Dell Publishing Co., 1984

Yogic Asanas: for Health and Vigour
by V.G. Rele
Bombay: D.B. Taraporevala Sons & Co., 8th ed., 1963

Corrective Physical Education, 5th Ed.
by Josephine Langworthy Rathbone
Philadelphia: W.B. Saunders Company, 1954
Excellent section on System of Yoga (pdf).

Yoga for Physical Fitness
by Richard L. Hittleman
NJ: Prentice-Hall, 1972, 1964

The Cat
"The Cat" abdomen exercise (from book below)

Manual of Yoga Sessions
by Charles Schoelen
Fresno: Yoga of the Old Masters, Revised Ed., 1981
Publisher's address: 37851 Auberry Rd., Auberry, CA 93602

The Martial Artist's Way
by Glen Doyle
Boston: Charles E. Tuttle Co., 1999

Body Ego Technique
"Dancer Hopping" (from book below)

Body Ego Technique
by Jeri Salkin
Springfield, IL: Charles C. Thomas, Publisher, 1973
Also see applied to Belly Dance.

DANCE! Therapy for Dancers
by Beryl Dunn
London: Heinemann Health Books, 1974

Element: Ballet Conditioning [DVD]
featuring dancer Elise Gulan
Beverly Hills, CA: Anchor Bay Entertainment, 2007

Shall We Dance? (1996) [VHS]
Starring Koji Yakusho and Tamiyo Kusakari. Masayuki Suo, Director.
Santa Monica, CA: MIRAMAX, 1997

Sagnika Mukherjee: Fire, Passion and Penchant for Dancing

Dance Magazine
800-331-1750 (subscriptions)

Irma Nioradze


Because river-fog
Hiding the mountain-base
Has risen,
The autumn mountain looks as
  though (it hung) in the sky.

--Kiyowara Fukuyaby

Shu-i 202, trans. by Arthur Waley, "Japanese Poetry: The Uta", 1919