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Classical or Traditional Hatha Yoga Exercises, Postures, or Asanas

       This classical hatha yoga or traditional hatha yoga is an excellent form of yoga. This hatha yoga is yoga exercises, postures, or asanas, and is excellent for our body, mind, and soul.

       Hatha yoga is an excellent form of spiritual-physical exercises. 

Some of the features of this yoga are:

1. We may begin by learning one or two postures, or the first four postures -- "the foundational four". There are a total of 18 "postures".

2. They are done in an excellent sequence or order, from 1 to 18.  

3. Most of them, postures 3 to 16, are done in pose and counterpose; that is, complementary pairs. The odd numbers are the poses and the even numbers are the counterposes, such as 3 and 4 are pose and counterpose, 5 and 6 are pose and counterpose, etc.

In the pose, the trunk of the body is bent forward, and in the counterpose, the trunk of the body is bent backward. Number 2, the sun salutation, and number 17, the triangle pose are a pose and counterpose in one. 

4. Most of the postures are done in steps or stages. Each step or stage has its benefits. The steps or stages may also be considered "parts". We may do some of the steps or stages, and not all, and still receive much worthwhile benefit. 

5. Most postures have 4 steps or stages, or two or more sets of 4 steps or stages.

6. Most of the postures from 1 to 16 are done a forward order and a reverse order. Usually the posture starts from a standing position, precedes to the floor, where the posture is done. The body is then relaxed, and we then go in a reverse order back to the standing position. 

Note: If we practice on a regular basis, generally four or more times a week, we may come closer and closer to siddhi or perfection or excellence in the asanas. 

7. When weather permits, this yoga may be done outside in a gentle sun; preferably on green grass. 

8. For those who think they don't have time to do yoga, it is important to remember that whatever time we spend doing yoga, we will generally have that much more energy or time during the day, or need that much less sleep at night. And, generally, we will look better, feel better, and have a nicer attitude. 

Remember: Things go better with yoga. 

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Note: Any part of this teaching may be printed out by highlighting what ever we like, and then printing it, or getting a preview and printing the page numbers we want.  

How to Practice:

We begin with the standing relaxation pose, or mountain pose, with the feet spread a comfortable distance apart, hands relaxed along the sides, generally considered step “0”. 

Then we do usually do step 1, heels together, toes apart; and proceed in the forward order to do whatever steps or stages we can do of the exercise or posture.

For most of the postures, we hold “the actual posture” (usually step 4) for a comfortable or reasonable period of time. Then, we may relax, rest if needed, then do the reverse order back to the standing relaxation position (step 0).


1. The Pose of Salutation or 

The Gracious Greeting

Steps or Stages:

0. Standing relaxation or mountain pose with the feet spread a comfortable distance apart, usually about shoulder width.

1. Heels together, toes apart. The balance pose or Victory pose.

2. Kneel down with the hands and arms relaxed along the sides.

3. Place the head on the floor with the hands along the sides on the floor, palms up.

4. Place the hands in front of the head, palms together. We may adjust the distance between our head and the knees so that we are comfortable, and hold as long as desired.

For additional benefit we may intertwine the fingers, support the head and rest in this position as long as we are comfortable. 

Additional/Optional

Step 5. Lift the feet and hold the position as long as we are comfortable, then lower the feet, possibly repeating 2 to 4 times.

Reverse Order:

Then we reverse the order, going from steps 4 to 0, the standing relaxation-meditation pose.


2. The Sun Salutation or 

The Gracious Greeting to the Sun

Two sets of four steps or stages  

0. Standing relaxation pose or mountain pose

First set: Placing the hands at the four upper chakras or spiritual centers.

1. Bring the hands to the crown of the head or the crown chakra, palms together.

2. Bring the hands to the inner eye or forehead chakra, palms together. 

3. Bring the hands to the throat chakra, palms together.

4. Bring the hands to the heart chakra, palms together.

(The first set of movements above is to place the hands, palms together, at the four upper chakras)

Kneeling transition: Kneel down with hands, palms together, at the crown. This is a "transition" position between the four upper chakras and the next four steps, stages, or poses.  Then end with the surrender pose or prostration pose.

Second set: Four basic steps or poses. 

1. Pose of salutation to the sun: go into the pose of salutation to the sun  with the crown of the head on the floor and the hands, palms together, in front of the head, with the feet lifted up or not.

2. Right knee forward pose: lift the head, spread the hands about shoulder width apart with the palms or fingers on the floor, bring the right knee forward, and extend the left leg back, and look up.

3. Triangle pose: continue with the hands on the floor, extend the right leg back, even with the left leg, lift the hips and go into the triangle pose or inverted "V" pose with the palms on the floor in front, and the toes or feet on the floor toward the back.

Note: The body forms a triangle with the floor. 

4. Resurrection pose or torso lift pose: keep the hands on the floor, lower the hips, lift the head and go into the resurrection pose, or head and torso lift. 

Ending of the forward order: the pose of surrender or prostration pose: lower the head and chest and relax into the pose of surrender or or prostration pose. The hands are relaxed along the sides, or one hand is along the side and the other arm is bent with the hand near the shoulder or face. 

               "And there have been teachings not only about kneeling as a sign of respect but also laying down on the floor, what’s called prostration,where you surrender everything to God. And in various holy orders of churches, like the Catholic Church and other churches, they practice complete prostration, where you are completely flat on the ground, face down. It’s not just a symbol or a physical gesture; it is indicative of your heart’s and your soul’s positioning before the Godhead—that you give everything to God, you surrender everything to the Lord. You are nothing; God is all. There is nothing that you have that isn’t God’s, and everything that is God’s is available only because you first surrender it to God’s purposes, God’s holy, pure and true purposes of light." 

David Lewis of the Hearts Center


Then reverse the order of the steps or stages given.

In the reverse order (second set), in step 2 (set 2), bring the left knee forward and extend the right leg back. This is the only difference between the forward and reverse order.

When we return to step 0, we may extend the hands above the head, palms together, or extend them out from the shoulders, and turn around until we feel like stopping. This "turning" is to help learn a greater balance and to get the full benefit of the sun's rays if we are out in the sun. The ideal is to generally do this whole exercise in a gentle sun, facing the sun, but not looking directly into the sun.

Note: The Sun Salutation is a pose and counterpose in one, that is, in the pose, the trunk of the body is bent forward, and in the counterpose the trunk of the body is bent backward. 

The whole sun salutation may be repeated for additional benefit. 

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Important Note: In this yoga we may do just the steps or stages we can do, and receive the benefits of those steps or stages. We do not have to do all the steps or stages. 

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3. The Shoulder Stand or

Integral Shoulder Pose

Lying on the back pose: with the feet in the air and the hands supporting the lower back, near the hips. Strive to balance the weight on the shoulders.

0. Standing-relaxation or mountain pose

1. Heels together, toes apart, for the balance pose or Victory pose. 

2. Lie down on the back in a relaxed comfortable position, with hands relaxed along the sides.

3. Lift the legs so that the legs are approximately at a 90% angle to the floor, with the legs slightly bent, with the back remaining on the floor.

4. Lift the back and support the lower back with the hands. As much as possible, strive to balance the weight on the shoulders. The chin should be near or touching the chest. Breathe naturally and normally and do not hold the breath. Relax all muscles that are not necessary.

Note: A number of people may not be able to do step 4, and that is fine. Just do the other three steps, and keep practicing.

To reverse the order:

3. Gradually lower the knees toward the head and then gradually lower the back to the floor.

2. Lower the feet to the floor, and rest there as long as it is needed. Then we may stretch the hands out above the head, sit up and touch the toes and get up, or we may roll over to the side and get up. 

1. Stand with heels together, toes apart:

0. Then do standing-relaxation 


4. The Half Fish Pose or

Arched-Back Pose with Legs Straight Out

0. Standing relaxation pose or mountain pose

1. Heels together, toes apart. Balance pose or Victory pose (if we raise the hands and arms above the head in the shape of a "V"). 

2. Lie on the back, with the hands relaxed along the sides.

3. Place the palms of the hands under the thighs,

4. Using the elbows for support, arch the back and place the back of the head, or crown of the head on the floor. Relax all muscles below the hips. The buttocks remain on the floor. Hold for a reasonable period of time. Breathe naturally. 

Reverse order: 

3. Lower the back to the floor and rest if needed.

2. Remove the hands from under the thighs. Stretch the hands out above the head and sit up and touch the toes, and keep going to steps 1 and 0. 

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Note: Poses 3 to 16 are done in pose and counterpose; that is, 3 and 4 are pose and counterpose, 5 and 6 are pose and counterpose, etc. The odd numbers, 3, 5, 7, etc., are poses, in which the trunk of the body is bent forward, and the even numbers, 4, 6, 8, etc., are counterposes, the trunk of the body is bent backward. Doing the postures in pose and counterpose gives the body more benefit and makes it easier to remember them.

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Note: Doing some of the steps, but not all of the steps, is fine. 

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5. The Standing Crane Pose or

Standing Forward Bend or

The Heaven to Earth Stretch

(4 steps or stages)

(A pose. The trunk of the body is bent forward)

0. Standing relaxation-meditation 

1. Heels together, toes apart or not. Bring the hands above the head 

2. Do a forward bend, or bend the body forward with the hands extended toward the floor. We may strive to get the head between the knees with the hands holding the legs right above or at the ankles, 

3. Come up and reach up with the hands and arms, or extend the hands and arms above the head.

4. Relax the hands along the sides.


6. The Bow Pose 

0. Standing relaxation or the mountain pose.

1. Heels together, toes apart.

2. Lie on the stomach.

3. Bend the legs at the knees and grab hold of the ankles, thumbs on one side, and fingers on the other.

4. Lift up, striving to raise the body in the shape of a bow, and with the arms the string of the bow. Hold for a reasonable amount of time, and then relax.

Note: We may repeat Steps 3 and 4 for additional benefit.

Notes: Optional rocking horse movement: While doing step 4, we may also do a rocking movement, moving the body forward and backward like a rocking horse, and then stop.

Optional rolling movement to the sides. While doing step 4, we may do a rolling movement to the sides, first rolling over to one side and then to the other side, coming back to the center.

To reverse the order, lower the body, let go of the ankles, and relax. Then stand up.


7. The Topsy-Turvy Pelvic Pose 

A type of Shoulder Stand

(4 steps or stages)

(A pose. The trunk of the body is bent forward.)

1. Heels together, toes apart.

2. Lie on the back.

3.Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor. The knees are slightly bent with the back remaining on the floor.

4. Lift the back, and support the hips with the hands. Then strive to straighten the legs so that they are perpendicular to the floor. Hold for a reasonable amount of time.

Note: The weight is not balanced on the shoulders. There is a different center of gravity from the shoulder stand.

To reverse the order, gradually lower the knees toward the head and then gradually lower the back to the floor. We rest here as long as it is needed. Then we stretch the hands out over the head, sit up and touch the toes, and stand up to complete the posture.


8. The Fish Pose or

Arched-Back Pose with Legs Crossed

(Actually a counterpose. The trunk of the body is bent or arched backwards)

(4 steps or stages)

0. Standing-Relaxation Meditation

1. Heels together, toes apart.

2. Sit down in one of the four crossed-legged postures (if you can). Otherwise, stretch the legs straight out.

3. Grab hold of the toes, if the legs are in a cross-legged posture, bend forward, roll back and lie down if you are able.

4. Using the elbows for support, with the palms of the hands under the thighs, arch the back and place the back of the head or crown of the head on the floor. The buttocks remain on the floor. Hold for a reasonable period of time, then relax.

Additional/Optional

We may then do a rocking movement by grabbing hold of the toes, swinging the feet up and over the head, then swinging them downward, coming up to a sitting position, and bending forward. Then repeat the rocking movement, and end at the sitting position. 

Relax here for a reasonable period of time, and then continue to reverse the order to the standing position.


9. The Plow Pose 

(4 steps or stages)

(A pose. The trunk of the body is bent forward.)

0. Standing-Relaxation Meditation

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position with the hands along the sides.

3. Lift the legs and bend them at the knees, and bring them up into the air, that is, at approximately a 90% angle to the floor, with the back remaining on the floor.

4. Then, if possible, bring the feet up and over the head and try to touch the toes to the floor, and try to straighten the legs. If desired, and if possible, brings the hands next to the feet.

(Note: A rocking movement may be done with the hands behind the knees to try to bring the feet up and over the head.)

To reverse the order, slowly lower the back, and bring the hands to the sides. Then stand up and relax.


10. The Resurrection Pose or Cobra Pose

The Head and Torso Lift

First Variation – The Supported Pose

0. Standing Relaxation-Meditation

1. Heel together, toes apart,

2. Lie down of the stomach with the hands relaxed along the sides,

3. Bring the hands palms down, next to the shoulders.

4. Extend the hands and lift the head and chest, hold for a while and then lower the head and chest, and bring the arms to the side.

Additional / Optional

Second Variation – the Unsupported Pose

4. Lift the head and chest without support of the hands, hold for a while, and then lower the head and chest.

Then do the reverse order to the standing position.


11. The Yogic Symbol Pose or Mudra Pose

A Sitting, Crossed-Legged Pose

0. Standing relaxation-meditation

1. Heels together, toes apart.

2. Sit down in one of the crossed-legged postures. 

3. Grab hold of the toes and bend forward and do a gentle bounce.

4. Come up and stop. 

Do the reverse order, steps 1 and 0. 


12. The Bridge Pose 

0. Standing relaxation or mountain pose

1. Heels together, toes apart.

2. Lie on the back.

3. Bend the legs at the knees and bring the feet next to the hips with the feet flat on the floor.

4. Lift the back so that it looks like a "bridge", or the body forms a "slant board", and then support the back with the palms of the hands, and with the elbows on the floor. 

Then reverse the order of the steps or stages given. Relax in step 2 if needed.

Note: The original pose was the half wheel pose, and this was changed to the bridge pose to make it easier for many to do, and as a preparation for the more advanced half-wheel pose.


13. The Sitting Crane Pose or

Sitting Forward Bend 

0. Standing relaxation or mountain pose.

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Stretch the hands out over the head and sit up and touch the toes if possible.

4. Do a bouncing movement striving to get the hands pass the feet.  Strive also to get the head between the knees, remain there for a reasonable period of time and hold the ankles. Then lower the back.

Then reverse the order of the steps or stages. 


14. The Grasshopper Pose or

Leg Lift Pose

(Three variations)

Raising the Left Leg

1. Heels together, toes apart.

2. Lie on the stomach.

3. Lift the left leg from the floor striving to keep it relatively straight.

4. Lower the left leg to the floor.


Raising the Right Leg

3. Lift the right leg and strive to keep it relatively straight.

4. Lower the right leg to the floor.


Full Leg Lift Pose with Both Legs

3. Place the hands palms up under the thighs.

4. Using the hands to support the thighs, lift both legs off the floor striving to keep them relatively straight. Hold for a reasonable period of time, then lower them.

Then reverse the order by coming back to steps 2, 1, and 0. Relax in step 2 if needed.


15. Supine Pose of Firmness and Luster 

The "V" Pose

1. Heels together, toes apart.

2. Lie on the back in a comfortable relaxed position.

3. Bend the legs at the knees, and bring them up into the air, that is, at a 90% angle to the floor, bending them slightly for comfort.

4. Intertwine the fingers behind the knees. Lift the body and strive to balance the body on the buttocks with the head as close to the knees as possible. The body will be in a “V”.

Reverse the order and come back to the standing position.

Additional/optional:

Rock all the way back into the plow pose and then all the way forward into the sitting crane pose several times. Stop in the “V” position, and then let go and relax.


16. Kneeling Pose of Firmness 

1. Heels together, toes apart.

2. Kneel down with the arms relaxed along the sides.

3. Try to sit down on  the heels. (If this is reasonable)

4. Bring the hands behind the head and cross the arms behind the back, with the palms on the opposite shoulders. If possible, rub or massage the shoulders.

Then, reverse the order.


17. The Triangle Pose 

or Five-Pointed Star Triangle Pose

(5 Sets of Four Steps or Stages)

Preliminary:

Standing relaxation

Heels together, toes apart.

Spread the feet into a comfortable position, a little more than shoulder width, and extend the arms out to the side so that the body is in the shape of a five-pointed star.

Set 1:

1. Try to touch the right hand to the right toe. Extend the left hand up and try to look up at the left index finger.

2. Try to touch the right hand to the left toe.

3. Then go back to the right toe

4. Come up.

Set 2:

1. Try to touch the left hand to the left toe. Extend the right hand up and try to look up at the right index finger.

2. Try to touch the left hand to the right toe.

3. Then go back to the left toe

4. Come up.

Set 3:

1. Bend the body forward with the arms extended.

2. Come back up

3. Very gently bend the body back

4. Then come forward.


Set 4:

Turn the trunk of the body to the right.

1. Bend over toward the right knee, 

2. then come up.

3. Lean back

4. Then come forward and turn to the front


Set 5:

Turn the trunk of the body to the left.

1. Bend over toward the left knee,

2. Then come up.

3. Lean back

4. The come forward.

And face forward and lower the hands, and return to standing-relaxation.


18. The Complete Relaxation Pose or

Peace Pose or Tranquility Pose

Note: When time permits, this pose will be changed to 5 sets with 4 parts each.

About 15 Steps or stages

1. Heels together, toes apart.

2. Lie down on the back in a very comfortable relaxed position, with the hands in any comfortable position.

3. Move the toes of the right foot forward and backward, and then relax the toes.

4. Move the toes of the left foot forward and backward, and then relax the toes.

5. Move the right foot forward and backward, and then relax the right foot.

6. Move the left foot forward and backward, and then relax the left foot.

7. Lift the right leg three to six inches off the floor, hold it, and then drop it and relax it.

8. Lift the left leg three to six inches off the floor, hold it, and then drop it and relax it.

9. Relax the hips and buttocks.

10. Relax the back, the lower part of the back and the upper part of the back.

11. Relax the chest and stomach, and let them flow naturally with the breathing.

12. Relax the neck. The head may be turned side to side to help relax the neck.

13. Relax the face. eyes, and scalp.

14. At this point we may do eye exercises and palm the eyes, or we may do them later during the sitting relaxation-meditation.

15. Let our whole body relax, and remain there as long as we like.

Then if we like, we can come to a sitting position and do breathing exercises (pranayam) and a sitting relaxation-meditation.

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"Simplified List" of the Kriya Yoga Asanas or Postures done the classical or traditional way:

Note: Most asanas have four parts, or two or more sets of four parts.

Note: Steps "0" and "1", which are generally included in the practice, are left out in this simplified list.

Note: Also, in the practice, there is generally a reverse order not given in this simplified list. 

1. The Pose of Salutation  -- kneel down; then place the head on the floor with the hands along the sides, palms up; then place the hands in front of the head, palms together.

2. The Sun Salutation -- two sets -- place the hands, palms together, at the four upper chakras; then do a "kneeling transition" with the hands at the crown; then do four basic movements; and then, reverse the order. 

3. The Shoulder Stand or Integral Shoulder Pose -- lie on the back; lift the feet in the air; lift the back and support the back with the hands. 

4. The Half-Fish Pose -- lie on the back with the legs straight out; place the hands under the thighs; and then arch the back using the elbows for support. 

5. The Standing Crane Pose -- stand up and raise the hands above the head; and then do a forward bend like a crane; come up with the hands above the head; and then lower the hands to the sides. 

6. The Bow Pose -- lie on the belly, bend the legs at the knees and grab hold of the ankles (if we are able to do so). Lift the body up in the shape of a bow. 

7. The Topsy Turvy Pelvic Pose -- similar to the shoulder stand -- lie on the back; lift the feet in the air; lift the back and support the sides of the hips with the hands. 

8. The Fish Pose with the legs crossed in a seated position. Lie on the back and arch the back

9. The Plough Pose -- lie on the back and lift the feet over the head and hands next to the feet. 

10. The Cobra or Resurrection Pose or the Torso Lift Pose -- lie on the belly with the palms down on the floor next to the shoulders. Then lift the torso or trunk of the body. Hold and then relax or lower the torso.

11. The Yogic Mudra Pose or Symbol Pose -- sitting with the legs crossed. Three variations

12. The Bridge Pose or Half-Wheel Pose

13. The Sitting Crane Pose

14. The Grasshopper or Leg Lift to the Back Pose

15. Supine pose of firmness and luster -- lie on the back, lift the legs and bend them at the knees, and intertwine the fingers behind the knees and lift up and try to balance on the buttocks. 

16. Kneeling pose of firmness. 

17. Five-Pointed Star Triangle Pose

18. The Complete Relaxation Pose


(Note: I will complete the explanations in the list above when time permits.)

Important Notes: The complete relaxation pose, and all of the poses, can be changed or enhanced in any way we like, to better suit our needs.

A good general guideline is to do an even number of postures, such as 2, 4, 6, 8, etc. and then to follow that with the complete relaxation pose, # 18.

Another good guideline is to do at least the first 4 postures at least 4 times a week.

In # 3, the shoulder stand; and # 7, the topsy turvy pelvic pose; in stage 3, we can put the hands behind the knees and do a rocking movement, to come up into step 4.

It is important to remember that every step or stage has its benefits, so we don’t have to do all the steps or stages in the asanas to receive a great deal of benefit.

All the poses, except poses 5, 17 and 18, are done in a forward order and then a reverse order, In poses 1 to 16 the reverse order is generally the same or similar to the forward order.

After you learn how to do each posture, to get a quick reminder, you may make a list of the names of the postures. Or you may highlight with the computer mouse any part of this page and then print it out. 

The headstand is generally considered an advanced posture, and should be done only by those who are ready for it, and who can do it safely.

While doing the exercises or postures, we may listen to relaxing music.

The plans are to one day include “step-by-step pictures” with these yoga exercises, and YouTube videos, and if anyone would like to help in doing this, it would be appreciated.

If we work at a regular job, it can be good to take “yoga breaks” instead of coffee breaks. If we don’t have a place to lie down, or if it is not appropriate that we lie down, we can do:

sitting relaxation-meditation,

breathing exercises,

neck and back exercises,

the sitting yoga or the standing yoga. 

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and freedom of religion.


And a fifth sacred freedom is the freedom or right to own private property.

Let us all work together in every nation to have and to keep the four sacred freedoms.

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3. Keep reading.

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An Open Letter of Love 

A Free Newsletter

by An Open door of Love

       This newsletter, An Open Letter of Love, can help us in many ways, including the fulfilling our divine plan, having a far greater enlightenment, having better health, greater abundance, and far more. This newsletter can help us understand better the path of divine love, the world religions, the teachings of the ascended masters, yoga, Chi kung (Qi gong) (Energy exercises), music, dance, spiritual practices, the rainbow rays, health and healing, and far more. This newsletter is a great opportunity for you. It is dedicated and devoted to you. It can come to you free to your email address.

To learn more about our free newsletter, An Open Letter of Love

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As above,

I AM that Magic Presence of Love,

So below,

I AM that Magic Love everywhere I go.


As I AM that Magic Love

Everywhere I go,

I will reap that Magic Love

That I sow.

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Winning from the Beginning

We were winning from the beginning, and 
We will win again in the end, my friend!

Let us keep on keeping on!

God bless you, we thank you!


In God's Service, I AM,

William Victory Star -- 

friend, disciple, and director


The will of the 'I AM' is that each one of us is a Star. 

The Mighty 'I AM' Presence within us is a Great Love Star. 

Victory Star -- which we all are. 



I AM a helpful heart and a Good Samaritan.

I AM the humble heart, head, and hands of the heavenly hierarchy.


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Love is the way -- Love is the key!

Always Love and Always Victory


Come Home, my Beloved,

to the Heart of Everlasting Love.

(Paul the Venetian)


Adieu, my Love,

until you are in my arms forevermore.

(The Divine Mother)

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       With all of our love we support you unto the Victory, beloved. And when it is won, you will know that it is your victory -- yes, by the grace of God, your victory, your staying power, your determination, your having said in your heart, "There is no other cause. For this cause alone shall I give my life in this world and in the next, that this Great Synthesis of Love, An Open Door of Love, might endure until every little one of this planet and system and galaxy and beyond shall know the LORD and ascend to God whence he came.

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Note: You are encouraged to bookmark this page, or save it as a favorite place, and then return to it often. 

You are encouraged to make good karma and share this website, www.anopendooroflove.org with as many people as possible. It can be a great gift for them to help them fulfill their divine plan or mission in life.

God bless you. Thank you.

I love you and God loves you. 

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