We are blessed with brains that are both practical and mysterious. Although science has thoroughly studied this amazing organ, there are numerous discoveries yet to be uncovered. No wonder it is so well protected and sits up so high!
These last few weeks I have been exploring what I will call mind yoga. The concept of which is cultivated through energy alignment, pranayama and meditation.
In order to truly be aligned, energy should be generated at all levels of the chakric system – from the muladhara or root chakra all the way up to the sahasrara or crown chakra.
In yoga, there are several postures to facilitate and balance these energy centers. Since I have covered most of them in past posts, today I will focus on the uppermost level of the chakric chain.
Most yoga students begin the practice of yoga to learn and benefit from its physical postures or asana.
It’s the way that I got started. As a former dancer, I was drawn to the slow movements and deep sense of alignment that the poses provided. At that time, I didn’t realize that I was simultaneously tuning into my breath. My first teacher would gently remind the class to inhale and exhale as we stretched and contracted. It felt fluid and natural and my body felt aligned and peaceful at the end of each session. But we didn’t call it pranayama. At the end of class, we took time to close our eyes and sit quietly. We were encouraged to focus on the simple pattern of our breath, the sounds within the space or a specific intention for ourselves. But we didn’t call it meditation. Continue reading “What’s Missing from Your Yoga Practice?”→
“Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached”. – Yoga Sutras.
Learning to sit peacefully with the breath is founded on the postures of yoga. Yoga asana is performed so that the body is able to sit comfortably in stillness. Pranayama or breath control is the fuel that sustains us to stay steady in our bodies and minds.
In the practice of yoga it is important to find a restful seat. Using a wall, a chair or other props to keep your spine upright is suggested if your hips or back muscles are weak or tight. Another method for learning to sit on the floor is to gradually introduce the muscles to the practice.
The great sea Has sent me adrift, It moves me as the weed in a great river, Earth and the great weather Move me, Have carried me away And move my inward parts with joy. – An Eskimo Song
Now that we have created breath awareness and discovered some new ways to expand our breathing vessel, let us address the quality of the breath. This week, I will introduce some simple techniques of pranayama or breath control.
“Your hand opens and closes, opens and closes. If it were always a fist or always stretched open, you would be paralysed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as birds’ wings.” ― Rumi, The Essential Rumi
As students of yoga, we eventually learn how to connect with our breathing. We come to understand that the simple act of inhalation and exhalation can be enhanced when our posture is aligned. As we physically straighten, we open ourselves up to experience a fuller range of movement in the upper chest/back, ribcage and abdominal areas.
In an attempt to expand our vessels for the breath, here are three key strategies:
#1 Counteract “Techno – Hump”
Using computers and cell phones can adversely affect our breathing function. The head forward position can lead to a spinal curvature disorder called kyphosis which compresses the movement of air by collapsing the chest.
Here is a short posture sequence for reducing upper back tension and straightening the body:
As we continue to explore the poses and our breathing practices, we are expanding our level of awareness. We are learning to pay attention. We are discovering what it is to be in the present moment. And, it is in the present moment that we experience our true “state of yoga.” It is where we see our connection and remember who we are.
The fourth limb of the yogic system is pranayama or breath control. It is made up of a range of techniques that begin with simple awareness and continue on with more intensive control approaches.
Although pranayama is an integral part of yoga, the practice is not generally taught until a student is comfortable resting with their breath in either a supine or seated position. In this way, a student learns to relax completely in order to receive the breath.
Breathing practices give your mind focus – you virtually tune in when you pay attention to your breath. This can occur whether you are in a resting pose or actively performing the asanas. As many teachers will tell you, “if it is not with the breath, it is not yoga.”
“Pranayama has slowly pried open some of the tighter places in my body and so provided me with new openings in my asana practice. This, in turn, affects my breathing and, so on and so on, asana and pranayama oscillating back and forth to each other’s advantage.” – Richard Rosen
Pranayama or breath control is defined by B.K.S Iyengar as: “… techniques to make the respiratory organs move and expand intentionally, rhythmically and intensively. It consist of long, sustained subtle flow of inhalation, exhalation and retention of breath.”
With the guidance of some of the world’s wisest yoga teachers, I have made it my quest to incorporate pranayama into my practice. Breaking down the art of breathing into separate stages has helped me to gradually meld it into my daily yoga routine. Over the next few weeks, I will share my personal journey towards pranayama with you. Here are the four main categories we will explore: Continue reading “Support A Steady Yoga Practice: Breathe”→
Another week and the habit of a daily yoga practice is setting in – with pleasure! I am enjoying getting reacquainted with myself through meditation and pranayama. Doing it first thing each morning truly sets the tone. And, if I don’t do my asana practice until later, it still provides the commitment I need to keep on track. My attitude is brighter and I have more incentive to make it a great day.
This week, I’m bringing back the Chandra Dhauti Shat Kriya or Tongue Cleansing. Shat Kriyas are important purification techniques that keep the subtle energy levels flowing. When implemented, the absorption of oxygen is increased so that a deeper awareness can be generated. The tongue cleansing is a simple and productive first step towards subtle body purification. If you would like to discover more about this process, click here.
Ultimately, purifying the body is dependent on the amount and type of food you consume. In general, I try to eat moderately. A little of everything is my motto.
When shopping, I look for foods without pesticides, herbicides, hormones, additives, or preservatives and select locally grown or organic produce whenever possible. Personally, I find that when I limit the amount of alcohol, sugar and caffeine in my diet, I have a clearer perspective and a more satisfying yoga practice.
Week #3 of the meditation/pranayama practice is a continuation of last week with the addition of a new technique. Here’s the plan:
Close your eyes, focus on something meaningful & be still.
When your mental focus shifts to other streams of thought, chant silently: Neti, Neti, Neti (or “I am not that thought”).
Maintain the technique for 2 minutes.
Tip:Practicing Neti, Neti, Neti over time will lead you to a more meditative state – if you stay diligent. Keep bringing yourself back to the object of your meditation and, eventually, the mind will find that it is easier to stay focused than it is to continually migrate back to thinking other thoughts.
I started my journey back to a full yoga practice last week. It was a little difficult getting to my mat each morning before the traditional tea or coffee “kick start” but, as I stated in my last post, putting meditation/breathing as the first order of business is the best way for me to seal the habit.
So, it was wonderful. I spent about 6 minutes doing the prescribed practice before heading into my usual 20-30 minute asana session. I found that the breathing and meditation helped me to delve deeper into my hatha yoga. Overall, my practice felt stronger and more effective.
This week, my plan is to try to drink more water and get more sleep. 6-8 glasses and 6-8 hours should be a good goal.
If you are wanting to take the Daily Yoga challenge with me, here’s this week’s plan:
Exhale while chanting aloud a strong and persistent EEEEEE sound while smiling.
Keep the sound strong, try not to waver and end decisively.
Hold the breath as long as comfortable then rest.
Repeat 2 more times
4.) Be Still (2-3 minutes)
If you’d like a guide, here’s my audio version of the sequence:
Be sure to follow this practice with either a Hatha Yoga class/practice or some other form of exercise that you may be currently doing. Again, this segment doesn’t have to happen every day.
My Tip: If you are having trouble remembering the techniques/sequences, try recording the instructions on your phone (use the Voice Memos App) or computer like I have. Simply use my links to the directions and record the cues that will keep you on track.
For the month of June, which is traditionally the month of love, we will get to the “heart” of what matters, our Self.
But first we need to open the door to receptivity.
To be receptive is to accept a signal, an idea or even another person into your life. For receptivity to occur, it is imperative that your heart and mind be open. This ability to see things differently requires flexibility. Not everyone is amenable or disposed to receiving what others have to share. Therefore, in order to fully receive, you may have to give up something that you already possess.
This is especially fitting for yogis who want to prepare and purify themselves to receive the teachings of yoga. Releasing your subjectivity, blockages and negativity will give you space for a lifestyle that is happier, healthier and compassionate or love-filled.
At this point in our Year of Living Yogically, we know that there is more to the system of yoga than the postures themselves. Time and again, the posts refer back to the Eight Limb System of yoga which includes:
Pratyahara (sense withdrawal)
Maybe you have already incorporated some of these techniques into your own practice.
This week your challenge will be to review the eight steps and find the area(s) that you feel need enriching. Simply use the Topic bar on the right to click on the category you would like to read more about. Understanding each step in the eight-fold system will help you become more conscious of your true nature.
We have two weeks left in this journey. The next challenges will be the icing on the cake that will, hopefully, feed you for many years to come.
If you would like to start at the beginning of this year-long challenge please click here.