Asana Practice

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“The Asana should be effortless. There should be no effort not only in the body but also in the mind. Absolute ease of relaxation is the sign of perfected Asana. The student should be in a most natural condition in which he is not conscious even of his breathing.”

Swami Krishnananda

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Yoga Asana.

What is it really? This Asana we do. Do we really know what it is, what it means to practice asana?

Obviously Yoga asana are the poses, the physical movements of yoga. What we all recognize as Yoga. Although Yoga Asana is only one part of yoga, one limb of a very diverse tree.

Pantajali, the author of the Yoga Sutras, didn’t say much about the Asana practice only a few things and that has led some to believe that it isn’t a very important part of yoga, or that it is less important than the other limbs. But it is all part of the same process. When we incorporate all the limbs of yoga into our practice, then we begin to cultivate more spiritual awareness.

In the sutras Pantajali  wrote of Asana;

2.46  Sthira Sukham Asanam

  • sthira (Steer-a)  / steady, stable, grounded
  • sukha (Sue-kahm) /With Ease, Spacious
  • asana (As-ana) / posture or pose (also means “to sit”)

Within this simple statement Patanjali provides the perfect guideline for asana practice: sthira sukham asanam or one should be steady and comfortable in asanas. To be more specific, sthira means stability & grounded while alert & active. And sukha means with ease or without suffering.

When we practice asana we are often taught where to feel the pose or how to feel the pose and if we are feeling the pose we must be doing to correctly…perfectly.

Unfortunately that isn’t really it…. It isn’t really about a right or wrong way to do a pose and it is never about perfection. That’s the western way of viewing an asana practice. That we should mimic the pose that our teacher does.  It’s like we exist outside the pose waiting for someone to tell us what to feel while we are inside the pose. That isn’t asana. But where does asana come from and why do we practice it.

Asana means ‘seat’ or ‘pose’ and it first appears in the Upanishads and the Bhagavad Gita (between 800 BCE-500 BCE). Both of these texts asana as meaning a ‘seat’ for meditation and rituals. And In the Yoga Sutras (about 300 CE), we find only three Sutras about asana. And it’s obvious that Patanjali views asana as a preparation for meditation.

Then around 500 CE Hatha Yoga comes on the scene and uses posture (asana) to promote a strong body and good health. The idea being that the body is a temple of the Divine and we must do our best to keep it healthy. Within the last 200 years we saw the development of asana as the main focus of almost all Western yoga practice. In his book, “Yoga Body-The Origins of Modern Posture Practice,” Mark Singleton looks at the history of asana and explains that most of the tradition of modern yoga is from the 19th and 20th centuries in India as a result of the influence of colonial British physical fitness and the rise of Indian nationalism.

Judith Hanson Lasater says “We stay with the practice of yoga asana because it is a powerful non-verbal expression of the sacred. And practicing and living the sacred part of life is often sadly lacking for many people in the West today.  The expression of this sacredness has to do with the nature of asana practice itself. No matter how many times one has practiced a certain asana, when it is practiced now it is absolutely new.”

“A powerful non-verbal expression of the sacred” The first time I read that I was like YES! That’s it! Asana has always been for me a meditative practice. Erich Schiffmann’s famous book ‘Moving into Stillness” is a wonderful book and I love it. But for me it has been more about ‘Moving with stillness’ and yes that sounds like an oxymoron I know, how can you be still if you are moving, but the stillness is on the inside. When I am moving in asana, my mind can’t be anywhere else, it has to be still, focused and quiet. And the stillness can be the pose itself. Being able to hold a pose in that steady, comfortable state gives you the opportunity to observe the feelings that come up. Do you feel anxious or uncomfortable and why.

So in our modern practice we try to combine both the ancient & the modern ideas of asana, of being
steady and Comfortable. This is the principle of balance. We seek to harmonize strength and steadiness with comfort and ease.

When we are doing asana remember the yamas & niyamas. Consider Ahimsa (do no harm), I talk about this all the time in classes. Never move into physical pain or practice asana in a way that disturbs our mind or spirit. If you are doing something that physically hurts are you honoring that expression of the scared?
Practicing asana from a place of Satya (truth) means being honest about where we are in the pose and why. Rather than thinking about how it should look, we need to discover our own yoga, not the yoga coming from the teacher or from other students or from the cover of a magazine.
We should practice asana with tapas (heat and intensity), svadhyaya (study of the Self) and Isvara pranidhanani (devotion). These are the concepts help us to forge our asana practice in the way that you would forge steel, to become strong and resilient.

So in our asana practice, it’s important to focus not just on what our body is doing, but on how we’re doing it. Come into the pose(s) and hold them long enough to become steady and use the feeling of comfort as a guide and know that steadiness (sthira) and comfort (sukha) have more value that moving so fast that you become lost in the routine and your goal is to simply  finish X number of poses.

Also watch your breath. Observe it. It can be the best indicator of how you are feeling in a pose. It too should be Sthira, and Sukha. Using the Ujjayi breath is calming to the mind and can provide focus, helping to create that calm, steady state that is meditation.

Scan your body for any tension, holding a pose doesn’t and shouldn’t create tension, such as clenched jaws and scrunched toes. Try to achieve that state of relaxation with alertness and if we are straining and gritting our teeth through a yoga class, there is no ease.

I could write all day about asana and still not speak so eloquently about the subject as Mr. Iyengar does in one small paragraph.

“The body is the temple of the soul. It can truly become so if it is kept healthy, clean and pure through the practice of asana. Asanas act as the bridges to unite the body with the mind and the mind with the soul.
“Patanjali says that when an asana is correctly performed, the dualities between body and mind, mind and soul, have to vanish. This is known as repose in the pose, reflection in action. When the asanas are performed in this way, the body cells, which have their own memories and intelligence are kept healthy. When the health of the cells is maintained through the precise practice of asanas, the physiological body becomes healthy and the mind is brought closer to the soul. This is the effect of the asanas. They should be performed in such a way as to lead the mind from attachment to the body towards the light of the soul so that the practitioner can dwell in the abode of the soul.”

B.K.S. Iyengar

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Om Shanti

 

Cheryl

A journey through the Bandhas…..First stop Uddiyana

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We talk a lot about Bandhas in yoga so let’s explore them in more detail.
There are 5 major bandhas in the body and this is my definition of The Bandhas “the bandhas are subtle and refined uses of muscular awareness to promote strength in the physical body (think Uddiyana Bandha in planks) but to also redirect and to efficiently use energy throughout the body.” The Bandhas help us to move with grace and to better incorporate the principle of Sukha   (effortless work) in our movements.

The main point to understand is that while we talk about the bandhas as individual events or areas of awareness (i.e. belly or pelvic floor ect) nothing in the body happens in isolation (well very little). So when we talk about say, Uddiyana bandha and we talk about activating the belly and deep core line it isn’t just the drawing in of the belly that we are talking about. And truth be told most teachers will tell you to Pull the belly in and up (guilty as charged) but that really isn’t correct because if that’s all we do then we can’t breathe right?…Go ahead, suck the belly in to the spine (think trying to pull on your skinny jeans) and then try to lift it up… what happens to the breath? Nothing right?! ‘Cause you can’t breathe! And you know if you aren’t breathing it isn’t Yoga. Lets try this instead…take a smooth deep breath in….. Notice the soft expansion of the rib cage, not just the lift in the front near the sternum but the movement around the sides and maybe even into the back pf the ribs, try to keep the rips expanded and then exhale by pressing the belly into the body BUT leave the spine neutral, you may even feel a bit more expansion of the rib cage and the feeling as if you are bringing the hip points towards to mid line of the body and guess what you can still breathe! Another important point is that the body isn’t just what you see in the mirror i.e. the front of your body….It helps to think of your ‘core’, your torso as a tube.  A circular body of wondrous activity, of energetic flow, of Pranic movement. And just as muscular engagement helps move lymphatic fluid through the body so can muscular contraction (and flexion) aid in the movement of prana.

Of course that’s just Uddiana Bandha, there are 4 other major bandhas ….

Uddiyana Banda (Belly seal)

Mula Bandha (Pelvic Floor seal)

Hasta Banda (Hand seal)

Pada Bandha (Foot seal)

Jalandhara Banda (Throat seal)

We will talk about the others soon but for now go explore the bandhas and relax and be  at ease throughout your poses, no struggling, no gritting of the teeth and no holding of the breath. It’s all about the Sukha Baby, effortless work. If you’re struggling you are trying too hard. Namaste my Lovelies

Om Shanti

~c

Breath Centered Meditation

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Here is a quick Breath Awareness Meditation that you can do any where any time.

Pardon any glitches (like the sound my chair was making) LOL I am using a different recorder, while also using sound cloud for the first time. Woo Hoo, I am always learning.

I hope you like this I use it quite a lot in my classes. So put your feet up or lay down and get comfortable, press play and reeeelax.

Om Shanti

Cheryl