To observe and practice non-violence, yogis are called to much more than simply the restraint from physical violence. Non-violence is a lifestyle and the respect for all the world and the collective journey of existence we are all participating in. In fact, Patañjali calls for an elimination of violence in thought, word and deed. That’s quite the tall order, to control your engagement with the world with such precision that you are no longer even harboring thoughts that are even remotely violent.
Original commentary on the yoga sūtras goes on to elaborate that this practice of non-violence is required every single day. We learn we can not truly embody non-violence unless it is a constant force saturating throughout our intentions, impacts and ideas.
Ahiṃsā is the tolerance and acceptance of all of the differences amongst the living creatures of the universe. As well as a respectful use and care of all non-living objects as well. Ahiṃsā is also the practice of kindness. Kindness in all of our actions, thoughts and intentions.
As we meditate on this practice of non-violence, I invite you to grab a journal and explore a couple of questions. As you journal on what comes up for you with these questions, use this as an opportunity to get to know yourself better, to see a clearer vision of you. This exploration will lead to gaining knowledge of yourself and offer you opportunities for growth and transformation.
What does it mean to you to be non-violent?
Personally, how have you identified moments in your existence where you have caused harm and what steps did you take to be accountable for that impact?How could you adapt your patterns to impact the world less violently?
Are there truly violent acts, which are considered socially acceptable? And if so, why do we accept them?
Practicing non-violence can take an infinite number of forms. It may come in the form of forgiveness, letting go of past sufferings for the sake of both you and the world around you. Or maybe it comes in the form of acknowledging the presence of the human asking for food on the street corner. It’s also possible to for our act of non-violence to be standing up and using your voice to help those whose voices are being ignored. Or it might be making choices to support the health and vitality of our planet, instead of what is convenient or familiar.
Currently, we’re exploring each of these Yamas (mahāvrata) as well as the Niyamas and trying to understand how we can start to integrate the lessons of these guidelines in our posture practice and our daily lives.
Through the lens of our practice, we can start to view our patterns and reactions as a means to known them and adapt/change them as needed. I encourage you to practice with extra care over the next few weeks and journal about your experience on and off the mat. This will give you an additional tool to process the ideas and concepts we’ll explore throughout the challenge.
Tag @bellapranayoga in each entry along with #yogafoundationschallenge and #bellapranaashtanga to be entered in a drawing to win:
Mysore Practice Rug
Yogi Assignment by Kino MacGregor
4 oz bottle of Mahanarayan Oil
PLUS 10% off workshops with Ajay Tokas in July 2020
See the daily schedule below and follow the tag #yogafoundationschallenge on Instagram to hear experiences from our community as well as share your own. Now, you take practice 🙂
Tuesday, January 28 – Satya, the vast extent of truthfulness
Wednesday, January 29 – Asteya, understanding the scope of non-stealing
Thursday, January 30 – Brahmacarya – celibacy and what it means for the yogi
Friday, January 31 – Aparigraha – non-grasping, feeling the difference between holding and grasping
Saturday, February 1 – Śauca – cleanliness and why it’s so important on our spiritual journey
Sunday, February 2 – Saṃtoṣa – contentment, feeling joy everywhere
Monday, February 3 – Tapas – self-discipline as a path toward freedom
Tuesday, February 4 – Svādhyāya- self-study, repetition of mantras and calming the mind
Wednesday, February 5 – Īśvara Praṇidhāna – connection to the unknown
In my previous post: But First, Kriyā Yoga, I laid out the idea that kriyā yoga is where Patañjali intended for yogis with a distracted mind begin their journey of yoga. Patañjali explains this method of kriyā yoga allows us to overcome the suffering caused by the kleśas (afflictions of being human), and guides us toward samādhi (eternal peace/bliss).
Kriyā yoga is comprised of: tapaḥ, svādhyāya and iśvarapraṇidhānām.
Tapaḥ – to burn or create heat as a means of cleansing and purifying. Also, self-discipline to stay committed to the spiritual path and continue to execute the necessary practices.
Svādhyāya – study of the true Self, Honestly and continually through study of sacred texts, repetition of mantras, meditation, etc.
Iśvarapraṇidhānām – Devotion and connection to something that is greater than you: God, the Universe, Buddha, the Unknown, etc.
These three practices, when done for a long time, without break and with care will lead the aspirant to a more peaceful existence and prepare them for the subtler components of the yoga journey. In fact, the yoga postures many of us do regularly can most accurately be described as Kriyā Yoga according to Patañjali. These postures, when approached with the appropriate mindset, are a means to overcome the patterns of human suffering (kleśa) on all levels. Reducing conscious and unconscious forms of suffering from our hearts, minds and bodies is essential to prepare the aspirant for the powerful journey of Patañjali’s eight-limbed path (Aṣṭāṇga Yoga) toward freedom and liberation.
This eight-limbed path consists of:
Yama – Guidelines for interacting with the external world
ahiṁsā
satya
asteya
brahmacarya
aparigrahāḥ
Niyama – Guidelines for interacting with ourselves as beings in the world
śauca
santoṣa
tapaḥ
svādhyāya
Iśvarapraṇidhānām
Āsana – Postures for meditation
Prāṇāyāma – Breath practices
Pratyāhāra – Sensory control
Dhāraṇā – Concentration
Dhyāna – meditation
Samādhi – Peace/Bliss
These eight limbs are the ladder the yogi climbs toward ultimate freedom. Climbing on the firm foundation of peace our kriyā yoga practice has built, yogis are able to integrate the first two rungs (limbs) of the Aṣṭāṇga Yoga system Patañjali has laid out. The first two limbs are the powerful guidelines and observances of Yama and Niyama. The first limb, Yama, is the first step along this ladder and is known as the mahāvrata – The Great Vow.
This great vow is taken by yogis as a promise to themselves and the world to not be ruled by their minds and impulsive responses, but instead to live a life fully awake and aware of their engagement with and impact on it.
The yogis committing to this Great Vow are committing their lives to the continual practice of self-discipline, self-study and connection to the beyond as a pathway toward peace.
Over the next ten days, we’ll explore each of these Yamas (mahāvrata) as well as the Niyamas and try to understand how we can start to integrate the lessons of these guidelines in our posture practice and our daily lives.
Through the lens of our practice, we can start to view our patterns and reactions as a means to known them and adapt/change them as needed. I encourage you to practice with extra care over the next few weeks and journal about your experience on and off the mat. This will give you an additional tool to process the ideas and concepts we’ll explore throughout the challenge.
See the daily schedule below and follow the tag #yogafoundationschallenge on Instagram to hear experiences from our community as well as share your own. Now, you take practice 🙂
Monday, January 27 – Ahiṃsā, non-violence includes so much more than you might think
Tuesday, January 28 – Satya, the vast extent of truthfulness
Wednesday, January 29 – Asteya, understanding the scope of non-stealing
Thursday, January 30 – Brahmacarya – celibacy and what it means for the yogi
Friday, January 31 – Aparigraha – non-grasping, feeling the difference between holding and grasping
Saturday, February 1 – Śauca – cleanliness and why it’s so important on our spiritual journey
Sunday, February 2 – Saṃtoṣa – contentment, feeling joy everywhere
Monday, February 3 – Tapas – self-discipline as a path toward freedom
Tuesday, February 4 – Svādhyāya- self-study, repetition of mantras and calming the mind
Wednesday, February 5 – Īśvara Praṇidhāna – connection to the unknown
Connect with our growing Ashtanga community on social media and share how your practice is unfolding and supporting your daily life each day. Beginning January 25, we’ll be exploring the Yamas and Niyamas as they apply to our daily lives, identify why these practices are important and how we can connect to them within our posture practice. Each day, Jessica (@jessicalynne108) will post about one of the ethical principles of yoga and ways we might apply these lessons to our daily life. Tag @bellapranayoga in each entry along with #yogafoundationschallenge and #bellapranaashtanga to be entered in a drawing to win:
Mysore Practice Rug
Yogi Assignment by Kino MacGregor
4 oz bottle of Mahanarayan Oil
PLUS 10% off workshops with Ajay Tokas in July 2020
Here’s a schedule of what we’ll be studying each day:
Sunday, January 26 – Kriyā Yoga and it’s value
Monday, January 27 – Ahiṁsā, non-violence includes so much more than you might think
Tuesday, January 28 – Satya, the vast extent of truthfulness
Wednesday, January 29 – Asteya, understanding the scope of non-stealing
Thursday, January 30 – Brahmacarya – celibacy and what it means for the yogi
Friday, January 31 – Aparigraha – non-grasping, feeling the difference between holding and grasping
Saturday, February 1 – Śauca – cleanliness and why it’s so important on our spiritual journey
Sunday, February 2 – Santoṣa – contentment, feeling joy everywhere
Monday, February 3 – Tapas – self-discipline as a path toward freedom
Tuesday, February 4 – Svādyāya- self-study, repetition of mantras and calming the mind
Wednesday, February 5 – Īśvara Praṇidhāna – connection to the unknown
Join our community to expand our knowledge of the depth of yoga beyond āsana. See you on the mat soon!
One of the first pieces of yoga philosophy I learned was the eight limbs of yoga. In fact, I think most yoga students, when they first start diving deeper into yoga, begin with the eight limbs of yoga according to Patañjali. This is a great place to start. It helps students initially understand subtler practices of yoga beyond their physical practice. However, this is not where Patañjali started his chapter on practice.
The second book of Patañjali’s yoga sūtras, sadhāna pāda, is all about practice. This chapter is said to be for the yogi with a distracted mind. The Bhāṣya, which is the original layer of commentary on the yoga sūtras, declares at the start of the chapter: that which has been previously state (book 1 of the sūtras) is for the yogi with a focused mind. The sādhana pāda (book 2 of the sūtras) is for the yogi with a distracted mind, I can relate to that!
The first sūtra of this book lays out the definition of kriyā yoga, it’s purpose and how it prepares us for the continued journey of yoga. Kriyā yoga is the method that will allow us to overcome the afflictions of existence which cause suffering. That’s right, kriyā yoga is a method to eliminate suffering!
Kriyā yoga is comprised of: tapaḥ, svādhyāya and iśvarapraṇidhānām.
Tapaḥ – to burn or create heat as a means of cleansing and purifying. Also, self-discipline
Svādhyāya – study of the true Self. Honestly and continually
Iśvarapraṇidhānām – Devotion and connection to something that is greater than you
Mastery of these leads to overcoming the afflictions that cause suffering. Patañjali continues over the next few sūtras to explain how and why kriyā yoga will lead students toward samādhi (ultimate bliss). The path toward samādhi is exquisitely laid out with simplistic complexity.
Patañjali explains the root of all suffering is avidyā (ignorance). This ignorance breeds asmitā (not knowing ones true nature), rāga (attraction), dveṣa (avoidance) and abhiniveśaḥ (avoidance of death/change). He goes on to encourage us, and confirms that these afflictions can certainly be reduced and overcome through kriyā yoga. And, we can even dissolve the root of these afflictions, in all its subtleties, through meditation!
And, it’s worth all the work that goes into it, because: Suffering that has yet to come, can be avoided.
हेयं दुःखमनागतम् ॥१६॥ heyaṁ duḥkham-anāgatam ॥16॥
This might be my most favorite sūtra. It is a reminder that growth is possible, and when we truly work toward a goal of peace, we will feel the affects of the work as our lives unfold. Dear yogi, suffering that has yet to come can be avoided. We may not be able to change the past, but we can certainly have a positive impact on our future and experience more peace and greater joy.
And the yogic path toward peace begins with dedication, self-reflection and connection to something that is greater than us/connection to the unknown – Kriyā Yoga.
So, even on the days when you feel grumpy, uninspired, challenged, angry, doubtful or any other sensation that brings suffering. Just practice, try to explore yourself and find expansion toward something greater than you. All the rest will fall into place as you continue on the path. Keep practicing dear yogi, you’re doing great work.
Sūryanamaskāra A – Possibly the most common sequence in modern postural yoga.
This familiar sequence of movements linked to breath, brings the body and its systems into a steady, rhythmic experience which calms the mind and as a result, offers the practitioner a gateway into the deeper benefits of yoga.
The origins of Sūryanamaskāra A are debatable. Some attribute the linked movements to 5,000 year old aesthetic practices (although their is no reliable historical evidence that modern postural yoga is that old), while others credit the movements to teachers of the Common Era. Either way, this practice is a powerful foundation of most vinyāsa classes taught in the Modern Age of yoga.
Practice Tip: When beginning a practice of sūryanamaskāra try completing one round with the following breath pattern: * Inhale – reach the arms overhead, press the palms together *Exhale – fold forward, soften the knees and let the belly rest on the thighs, release your head. *Inhale – lift your chest with hands on the shins or floor (feel your ribs lift away from your hips) *Exhale – plant your hands, step to the back of your mat and lower down to the belly *Inhale – lift your chest and slide your shoulders back and down (away from the ears) *Exhale – lift your hips up and back so your body is in the shape of an upside-down V (adjust distance between hands and feet as your body deserves, bend the knees if it feels good) *Breathe five times *Inhale – walk the feet to the hands, with the feet together, lift your chest as you did previously (ribs away from the hips) *Exhale – fold forward, with soft knees, release your belly to the thighs and let your head hang freely *Inhale – press the feet firmly to the mat and rise up to standing, lift the arms overhead and press your palms together *Exhale – reset
There’s a reason why this sequence is so well known and so well practiced. These movements are simple. And yet, they are also challenging, organizing, intentional and comprehensive when executed with breath and mindfulness. The repetitive nature of the movements calms the nervous system while building muscular strength. These movements also increase functional range of motion by inspiring practitioners to find awareness and presence in normal folding and reaching functional movements.
Sūryanamaskāra A is a comprehensive practice which helps to calm the nervous system, build strength in the physical body, focus the mind and increase overall mobility. Always practice slowly, safely and with breath.Sūryanamaskāra B – An invigorating and energizing sequence commonly used in challenging modern postural yoga classes.
Practice Tip: Once you’re comfortable executing sūryanamaskāra A five consecutive times, you might want to trysūryanamaskāra B. When beginning this practice, first try completing one round with the following breath pattern: * Inhale – bend the knees, reach the arms overhead, press the palms together *Exhale – fold forward, soften the knees and let the belly rest on the thighs, release your head. *Inhale – lift your chest with hands on the shins or floor (feel your ribs lift away from your hips) *Exhale – plant your hands, step to the back of your mat and lower down to the belly *Inhale – lift your chest and slide your shoulders back and down (away from the ears) *Exhale – lift your hips up and back so your body is in the shape of an upside-down V (adjust distance between hands and feet as your body deserves, bend the knees if it feels good) *Inhale – step your right foot to your hands, spiral the back heel down, keep your knee bent and lift your arms overhead bringing the palms together *Exhale – plant your hands on either side of the front foot, step the right foot to the back of your mat and lower down to the belly *Inhale – lift your chest and slide your shoulders back and down (away from the ears) *Exhale – lift your hips up and back so your body is in the shape of an upside-down V (adjust distance between hands and feet as your body deserves, bend the knees if it feels good) *Inhale – step your left foot to your hands, spiral the back heel down, keep your knee bent and lift your arms overhead bringing the palms together *Exhale – plant your hands on either side of the front foot, step the left foot to the back of your mat and lower down to the belly *Inhale – lift your chest and slide your shoulders back and down (away from the ears) *Exhale – lift your hips up and back so your body is in the shape of an upside-down V (adjust distance between hands and feet as your body deserves, bend the knees if it feels good) *Breath five times *Inhale – walk the feet to the hands, with the feet together, lift your chest as you did previously (ribs away from the hips) *Exhale – fold forward, with soft knees, release your belly to the thighs and let your head hang freely *Inhale – press the feet firmly to the mat, bend the knees and lift the chest upright, arms overhead, press your palms together *Exhale – reset
Sūryanamaskāra B, building on the strength and mobility of Sūryanamaskāra A, this series builds more internal heat, physical strength and increases movement at the hip joints. Always practice slowly, safely and with breath.
I returned home from Mysuru, India nearly 3 months ago. Some days it feels like it was a lifetime ago, other days it feels like it was just yesterday that I stepped off the plane and into my amazing husband’s arms. The 34 days I spent in India was life changing! It was liberating, emotional, humbling, FUN, and oh so spiritual. It was also a teeny, tiny bit scary… I had never traveled completely alone before, nor had I visited a developing country. When I landed in Bengaluru it was 2am, by the time I got to my taxi it was a little after 3am. Every woman knows the risk of being out alone at 3am and yet there I was; in a foreign country about to hop into a strange man’s car for a 3-4 hour drive without my cell phone working properly. What?! In that moment, I was truly questioning my decision to do this, what had I gotten myself into? Maybe it was the so called “Mysore Magic” or maybe it was the pep talk I gave myself, but once I realized I was committed because it was too late to turn back, I just KNEW I could do it and I would be perfectly okay. I am so glad I got into that cab.
I had the most amazing landlords, Drs. Hari and Sonya,they met me at my apartment when I arrived just after 6am and throughout my stay Sonya surprised me with home cooked meals, Indian clothing, suggestions on things to do and restaurants to try and those to stay away from. (I am convinced that because of her suggestions on places to eat I did not get sick the entire time, as nearly everyone I knew had a bout of “Delhi Belly”) Sonya even surprised me with a cake and had my housemates sing me Happy Birthday as I celebrated my 31st in India. The hospitality she showed me was like nothing I have ever experienced before, and it wasn’t just her! Nearly all of the locals I met were just as kind! From the clerks at the grocery store helping me pick out the best fruits, to the rickshaw drivers, namely Raju and Manju, who took me to the neatest places around Mysuru, (and told me places to stay away from). There were strangers helping point me in the right direction when I was lost, the Hindi Pujari who were willing to show me the customs of worshipping in their temples, and the disheveled woman on the steps of the Hanuman temple who helped me hide my offerings of fruits and vegetables so the monkeys wouldn’t steal them. (Funnily enough, one monkey ran off with one of my shoes and yet another did manage to steal one of the bags of fruits and veggies.) If you asked me what my most favorite part of India was, I would say the people. Not just because of their hospitality; I absolutely love their culture and how they live; doing more with less. At times I find our culture is excessive, especially after the time I spent in Mother India. I firmly believe it is possible to live happily without so much of, well, everything.
I was, and still am, very honored to have had the opportunity to practice at K Pattabhi Jois Ashtanga Yoga Institute, (KPJAYI) under the instruction of Sharath Jois. The discipline and respect Sharathji commands with nothing more than his presence is beautiful. This man has so much love for the practice his grandfather gave him and it shows on every level. To have had the opportunity to experience the practice of Ashtanga yoga, a practice that I am deeply passionate about, in the place where it began still blows my mind. It does not fall short on me how lucky I am to have been given this honor and I am deeply grateful.
Practicing in the shala with Sharathji was physically very hot, smelly, crowded and challenging all of which I found super enjoyable. Mentally, it was incredibly emotional and deeply personal. It’s hard to put into words the things I felt while on my mat at KPJAYI. Perhaps because they are things that are not meant to be shared, perhaps they are meant for ME to feel and continue to explore and discover. <3
One of the things I found special about studying with Sharath was Saturday Conference. Every Saturday after the Led Full Primary Class, (imagine breathing and moving in unison with hundreds of Ashtangis from over 60 countries – it is pure magic), all of us would gather at Sharathji’s feet as he taught invaluable lessons and told inspirational, (and often hilarious), stories. During one conference he spoke at length about finding “perfection in asana”, which I found to be a very interesting yet triggering topic as I’ve personally struggled with the meaning of perfection throughout my life. Once he was ready to take questions I mustered up the courage to ask “Sharathji, would you please define perfection?” I swear he stared me down for a solid minute, but I’m sure it wasn’t longer than three seconds, before he responded. He said: “Perfection is what your teacher tells you it is, listen to your teacher”. He then spoke about how perfection in each asana is up for debate but “it’s always for your teacher to decide” and then he closed the topic with “Also, if you are comfortable in each asana”. Man oh man did this answer give me SO much to think about! I still find myself trying to digest it, which I’m sure is exactly the point of his answer!
I mentioned before how my fellow practitioners were from over 60 different countries. This made for difficulties in conversation as many of us could not verbally communicate with each other. Yet we all had something so extraordinary in common: we speak the language of Ashtanga Yoga. We could understand each other through the compassionate glances we shared as we hustled to our spots, we could understand each other through the tears we shed in the changing room, we could understand each other as we nervously giggled after accidently encroaching on our neighbor’s mat, we could understand each other through our breath. Even those of us who are able to have conversations with each other have completely unique backgrounds and experiences. I met some beautiful humans who are going through things that I could not possibly understand, yet we are able to connect because of something that is life changing and fulfilling to each and every one of us. This is the magic of Yoga and just one of the many reasons I am so in love with it.
I would like to share something that I think I began to truly understand while wholly submerging myself in the magic of India. It is the sentiment that WE, (all living beings), are connected. We are ONE with the Universe! Each and every one of us has a Divine spirit within our amazing and unique self. I witnessed this many times in India in ways I could both see and feel. It’s absolutely beautiful and I am forever grateful to have been given the chance to discover this firsthand!
Would I go back to India? Absolutely. I would never trade my first experience of Mysuru, India for anything, except for maybe a second. 🙂
What do you do in samasthiti? Is it your time to adjust your mat, wipe your sweat, talk with your teacher? Or, do you skip it all together, viewing it as a misuse of time in your already busy day? Samasthiti can serve a lot of purposes in our practice, but often times it gets overlooked, or all-together forgotten and pushed aside for the ‘more important’ and dynamic components of our posture practice.
So, why do we even do it? Our physical posture practice is an opportunity for our bodies to strengthen, heal and soften from the demands of daily life. So that we may live a life with less suffering, so that we may know our true nature, so that we may embody peace. All of the postures we practice offer unique benefits to the yogi’s overall experience, allowing the tension and patterns of our daily life an opportunity to unravel. The patterns we’re struggling with in our daily life will rise to the surface in our yoga practice and give us a new realm to witness and experiment with alternative responses. Then, new patterns of balance and sustainability may rise to the surface. These postures are building a foundation for a process of evolvement, allowing us to have awareness of our conditioned patterns and start to transform ourselves into more peaceful beings.
In a world where we are called to transition rapidly from one task to the next, one role to the next, one experience to the next, we rarely allow ourselves time to process and digest the phase of transition. We miss the opportunity to pause, the opportunity to allow ourselves a moment to feel the space between, to know the space between.
Samasthiti is an opportunity to pause, and feel the spaces between our postures, between our movements. We are given the chance to reconnect to steadiness in our breath, body and mind and then, continue from that point of steadiness.
Samasthiti – an intentional moment to purposefully pause, find steadiness within and continue from that point of steadiness.
So, samasthiti is not JUST a chance to adjust your clothes, fix your hair, check out the other practitioners in the room or look to see what time it is. It is a chance to reset, to pause and to reconnect through the spaces between. In our aṣṭāṅga yoga practice, we return to this position over and over again as a reminder to pause, a reminder to honor the spaces between.
व्याधि स्त्यान संशय प्रमादाअलस्याविरति भ्रान्तिदर्शनालब्धभूमिकत्वानवस्थितत्वानि चित्तविक्षेपाः ते अन्तरायाः ॥३०॥ vyādhi styāna saṁśaya pramāda-ālasya-avirati bhrāntidarśana-alabdha-bhūmikatva-anavasthitatvāni citta-vikṣepāḥ te antarāyāḥ ॥30॥
Disease
Dullness
Doubt
Carelessness
Laziness
Sensuality
False
Perception
Failure
to reach firm ground
Slipping
from the ground gained
According to Patañjali’s Yoga Sūtras these are the obstacles we will encounter along the path of Self-realization, toward liberation and peace.
Well, that’s encouraging, right?
To me, it is. I find this sūtra to be one of my favorites. Not only is it long and challengingly fun to chant, but it also validates all of the seemingly ‘bad’ feelings us humans have on this journey of yoga.
So, good new is, if you’ve ever felt any of these along your spiritual journey, you’re not alone! We all encounter these obstacles.
And these obstacles are extremely valuable. This is how we learn and grow, by confronting obstacles and continuing in spite of them.
For many of us, we encounter these obstacles regularly, and some years seem to be more obstacle-ridden than others. 2018 was a challenging year for me. I definitely observed these obstacles presenting themselves in my daily life, practice, study and relationships. From self-doubt, external judgement, ridicule, injury, grief, and loss, I definitely felt my overall resilience tested over and over again as I know many others do daily.
It is validating to know that we are not alone when these obstacles come up, countless others before us have experienced all of the same challenges in their own way. And yes, we grow and learn from continuing in spite of the obstacles But, how we choose to continue when obstacles present themselves matters greatly.
The actions you choose in these challenging moments plant seeds within your heart and mind and those seeds will eventually grow and bear fruit if they are nurtured.
If the choice is defensiveness, deflection, blaming and judging others, then seeds of these actions will plant in your mind and imprint on our hearts. And, over time will start to bear it’s own fruit, arising as increased suffering and chaos in our lives.
However, if we choose ahiṃsā (non-harming), satya (truthfulness) and aparigraha (non-grasping/non-greed), then seeds of peace, surrender and acceptance will be planted in our hearts and minds and will open up the pathway for us to study our own actions and adapt, grow and change ourselves!
So, when obstacles come up in your life, return to your yoga practice as a means to help you stay disciplined enough not to feed the energy/drama of the obstacle (Tapas), study your own reactions, your own heart and see what YOU can change within you (Svādhyāya), and then, connect to something greater than you (Iśvarapraṇidhāna) and continue in spite of the obstacles.
Tapas, Svādhyāya and Iśvarapraṇidhāna are the three components of kriyā yoga laid out at the beginning of book II in Patañjali’s Yoga Sūtras. Stay tuned for an upcoming post on kriyā yoga and why it comes first in the Sādhana Pāda, before the eight auxiliaries of Patañjali’s Aṣṭāṅga Yoga, coming soon!
In our
posture practice, we often hear instructors using Sanskrit in their cues and it
can be hard to understand exactly what they’re trying to help you with.
A cue like ‘engage your bandhas’ would often times be a guide
from your teacher to find steadiness from the pelvis and lengthen your spine to
support the work you’ll be doing in the posture of the moment. But what does it
mean to ‘engage your bandhas?’
Over the 12 plus years I’ve been practicing Aṣṭāṅga Yoga, I’ve noticed that using the bandhas in posture practice often means something quite unique to each student. In general, the use of the bandhas will give you control over your center of gravity (mūla bandha) and help you keep your spine healthy and long (uḍḍīyana bandha).
Known as the abdominal lock or upward lifting lock, uḍḍīyana bandha will
provide support the the spine
help ease pressure from the lower back
support healthy postural
keep you standing tall later in life
aid in healthy digestion and elimination
help foster confidence and grace in challenging postures, and more!
PLEASE NOTE: Uḍḍīyana bandha, used in āsana practice is different than uḍḍīyana bandha kriyā. Uḍḍīyana bandha kriyā is a cleansing practice that involves breath retention and is NEVER done during āsana practice.
In āsana practice, the firm and steady contraction of the transverse abdominus will help students to keep their spine long and healthy while executing any posture. And when used with mūla bandha, these two engagements work to flush the body with vital healing energy. Additionally, the proper use of the bandhas fuels the energetic body and ignites the transformative aspects of yoga.
The physical postures will be safer with the use of mūla and uḍḍīyana bandhas, even if those poses are still really crazy and really hard. You will have greater control over your center of gravity and your spine will be supported. Uḍḍīyana bandha is especially important and useful for those who are experiencing lower back pain.
Contraindications:
Pregnancy
While recovering from abdominal surgery
There also may be other reasons your teacher advises against the use of uḍḍīyana bandha. Please connect directly with your teacher if you have any questions or concerns.
Advice for finding, feeling and experience uḍḍīyana bandha:
Feel the space of the lower abdomen, between the bony parts in the front of the pelvis, above the pubic bone and below the navel.
Firm this space of the lower abdomen, and imagine it could gently pull back toward the spine, while not restricting the breath.
Observe the way your body responds to this engagement.
Sometimes, placing your open palm on this area, above the pubic bone and below the navel, can help you to feel the subtle contraction of these muscles.
Directions to engage uḍḍīyana bandha:
Sit in a comfortable meditative posture with the
pelvis upright
Close the eyes and find softness throughout the
body
Feel the breath natural and effortless
Allow your awareness to shift to the lower
abdominal region
Contract the transverse abdominus and hold this
contraction steady while taking a conscious inhale, release as you mindfully
exhale
Continue this rhythm of contraction and release
with natural breath and continual awareness
Uḍḍīyana bandha is a valuable and transformative aspect of the posture practices in yoga. This subtle engagement can support a long and healthy yoga practice. Try finding this stability, this strength at the midline of the body the next time you roll out your mat and observe the way your body responds.
Mūla bandha, also known as the root lock, can be elusive and hard to connect to. Personally, over my 14+ years of practice, I have continually reconnected/refined/re-found mūla bandha over and over again. Mūla Bandha helps to provide control over your center of gravity and helps you feel steady and stable in physical yoga postures. Physically, it also helps to ensure your body is rooted in healthy alignment as you approach movements and allows you to tap into profound strength and steadiness from within. Mūla bandha facilities the initiation of movement from the midline of the body and helps to keep you safe while you are navigating poses on their mat.
Additionally, the muscular engagement of mūla bandha seals off the bottom of the tube of the torso and inhibits the downward energetic pattern of apana and creates the potential for energetic healing within.
Mūla bandha is crucial to all aspects of our yoga practice and spiritual journey. Engagement of mula bandha is useful in emotional, stressful or uncertain times as it helps practitioners activate and connect to mūlādhāra cakra, and brings about a sense of groundedness and stability.
There’s a lot going on with this bandha engagement. Mūla bandha calls on three separate actions for complete engagement:
Aśvini mudra – contracting the anus
Mūla bandha – contracting the perineum
Vajroli mudra – contracting the urogenital area
Many practitioners find the engagement of mūla bandha to be an evolutionary process of refinement and reconnection over years of practice and experience. The intensity and/or location of mūla bandha activation can change relative to the needs of the current practice and/or positioning of the pelvis.
Advice for finding, feeling and experience mūla bandha:
Try contracting the whole pelvic floor, and as often as possible.
Try to imagine the diamond shape created between your pubic bone, tailbone and two ischial tuberosities. When relaxed, the tissue that webs these four pints together is soft, like a hammock. When contracted, the tissue is taught, like a trampoline.
Mūla bandha is safe to practice any time EXCEPT:
While going to the bathroom
When a woman is on her menstrual cycle
When a woman is in active labor
Mūla bandha is not necessary to focus on while sleeping
All other times – MŪLA BANDHA ON!
Directions to engage mūla bandha
Sit in a comfortable meditative posture with the pelvis upright
Close the eyes and find softness throughout the body
Feel the breath natural and effortless
Allow your awareness to shift to the pelvic region
Take three rounds of breath inhaling for a count of 3-4 and exhaling for a count of 3-4
Contract the muscles of the pelvic floor as you inhale for a count of 3-4 and then relax them as you exhale for a count of 3-4
Continue this rhythm of contraction and release with breath and continual awareness for five rounds
Inhale for a count of 3-4 with mūla bandha released and then contract the muscles of the pelvic floor as you exhale for a count of 3-4
Continue this rhythm of contraction and release with breath and continual awareness for five rounds
Contract the muscles of the pelvic floor as you inhale for a count of 3-4 and then keep them contracted as you exhale for a count of 3-4
Continue this rhythm of breath with contraction of mūla bandha for five rounds
Take three rounds of breath inhaling for a count of 3-4 and exhaling for a count of 3-4
It is always best to work directly with an experienced teacher to help support your physical, emotional and spiritual journey in yoga. If you ever start to feel overwhelmed, un-safe or experience pain with this exercise please connect with your teacher to help guide you directly and safely.
It is, and this is coming from a Mom who has the best baby in the whole wide world!! I mean, it’s taken me six months to get one blog post completed!!
2017 marked ten years of Ashtanga practice for me. I’ve grown and learned so much from my practice already, and I’m only at the beginning of this journey. Given this decade of practice, the past three years have been the most challenging, and most rewarding for me.
Practice has changed a lot recently, through trying to conceive, pregnancies, loss, birth, recovery and the first year as a family of three. At the same time, it has stayed constant and steady through the ups and downs, and that is something I love about the Ashtanga Yoga method. The consistency of showing up and turning inward to connect is the essence of Ashtanga Yoga to me. The poses are simply different opportunities for me to practice this inwardness and connection. There are days when I am able to do a longer practice, and other days where I only have time for sun salutations, and THAT’S OK!!!!!
So, my advice for all the Mamas, Dadas and humans out there who feel guilty about not getting their ‘whole practice’ in everyday:
* Shift your perspective – if you’re only practicing yoga for the postures then it matters how many you’ve done. BUT, if you’re practicing to find peace and steadiness within, then all that matters is that you show up on your mat and turn inward to connect, for as much time as your life allows.
* Stop judging yourself – your worth as a human does not depend on your ability to catch your heals in kapotasana or hold a steady headstand. What matters is how you interact with yourself and the world around you, yoga can help with that, but there’s no higher benefit to executing challenging postures if you’re not using them as a tool to turn inward and connect.
* Practice six days a week – no matter what, get on your mat. Even if you’re only able to practice one sun salutation, do it. Every bit of practice counts! And hold gratitude in your heart for showing up for your SELF!
* Remember, practicing yoga is about trying to be the best version of yourself – Yoga is not about trying to be better than anyone else. So, no matter what your practice looks like, or what someone else’s practice looks like, you find steadiness within and reside confidently in YOUR connectedness.
Truthfulness matters even more now than it ever has. We now live in a world where stories that are literally made up, with no factual evidence, are taken as fact and people’s lives and their livelihoods are put in danger.
Satya, honesty, is one of the guidelines for interacting with the world as laid out in Patanjali’s Yoga Sutras. Practicing truthfulness is not limited to simply avoiding lying. Truthfulness also involves an honest view of all of our actions. The activities we participate in, the food we eat, the way we treat our body, the way we keep our home, etc. If any of these actions are not aligned with our internal core values, this is a form of non-truthfulness.
Satya is truthfulness in thought, word and action.
As a community, as a global family we must practice and fight for truthfulness. Let truthfulness fill our lives, giving us the strength to stand up and resist the bombardment of lies and falsehoods we have found ourselves surrounded by.
It starts with each one of us. If we hold ourselves accountable to be honest and truthful with our families, in our actions and with our hearts we will add more honesty to the world. We can fix this. One truthful action at a time.
by: Jessica Lynne Trese
What would it mean to stop looking and actually SEE?
I have spent the majority of my life looking for something. Looking for approval, looking for love, looking for validation, looking for happiness, looking everywhere for what was missing in my heart, for what was missing in my life. I looked to others, I looked to money, I looked to partners, I looked to material possessions…basically, I looked outward.
This constant LOOKING finally led me to a yoga mat.
I was looking for peace of mind, looking for something more in my life, looking for a healthier body. As I began practicing yoga regularly, my pattern of looking outward for validation and happiness continued. I would look for approval, look for new poses, look for the next accomplishment.
All of this looking was to fill something that was missing in my life.
And where did this get me? I found pain, suffering, frustration, loneliness and isolation.
But, with the help of some really amazing teachers along the way, I was led to turn inward and observe. I finally learned to calm down my monkey mind enough to start to see and witness my inner landscape.
Instead of looking outward to receive what I needed, I found a path to turn inward.
And there it was revealed, everything I was seeking was inside me all along. Like the tearful moment when Dorothy realizes she could have been swept back to Kansas at any moment, I found myself rushed with the overwhelming knowledge that I had everything I was looking for me inside me already.
We hear it a lot from our teachers: ‘gaze hear, gaze there.’
But why?
Our yoga practice is meant to focus the mind, while healing the body and increasing our overall vital energy.
A combined concentration on these three practices opens the doorway to a moving meditation and allows our yoga practice to transform into a comprehensive healing system.
The poses are there for the health of the body. The breath allows us to connect to and increase our vital energy. And the dṛṣṭi (gazing point) is how we focus the mind.
Wherever your gaze goes, so does your mind. So, if your gaze is dancing all around the room, watching other practitioners, and/or watching yourself in the mirror; then your mind is also bouncing around, unfocused and distracted.
Give your mind the gift of focus and keep your gaze steady. When the suggested gaze is not possible, keep your gaze focused close by, either on your own mat or somewhere on your body.
by: Jessica Lynne Trese
I hadn’t practiced in 18 weeks and the idea of stepping back on my mat was a little overwhelming. I started practicing Ashtanga Yoga in 2007 and since then, I’ve never taken this much time away from my practice.
There are so many reasons we can get pulled away from our mat: injury, pregnancy, depression, illness and sometimes laziness. For me, it happens to be a joyous reason, but the idea of trying to ‘rebuild’ my practice after four and a half months off still brought up all of my old patterns of perfectionism and avoidance (if I can’t get it ‘perfect’ I have a history of just avoiding it).
It is recommended that women rest from their Ashtanga practice during the first trimester of pregnancy. This is a very delicate time in the gestational process and most women are guided to let their bodies lead the process without adding a strong practice to the mix. For me, this hiatus began with standard first trimester rest, and then some complications led me from voluntary rest to limited activity as ordered by my Doctor. We also had a few more bumps in the road which kept me away from my mat for another month.
And then, it was time, little bundle was safe and healthy, and I was cleared to resume normal pregnant activity.
The first week back was tougher than I could have ever imagined. I tried, but all I seemed to be able to pull out of myself were sun salutations. And it wasn’t easy, most days I wanted to just quit practicing. My mind was distracted and disconnected, my body was stiff and resistant and my heart was unrestful as I moved through these familiar motions.
But after the first week of struggling, I finally started to feel excitement as I stepped on my mat each day, and with it along came some additional physical strength and stamina to practice more than only sun salutations. I’m in the process of reconnecting to my practice, and the moments of interconnectedness are beginning to grow again, slowly I’m seeing more frequent peacefulness in my practice.
I know I will never ‘get back to where I was,’ because that moment has passed and this moment is an entirely new experience. And I also know I will once again find ease and grace on my mat, a brand new and also familiar experience in each fresh moment, and in each familiar pose. I will once again grab my heels in kapotasana, and find lightness as I drop back, it will come.
But it won’t come as a RE-creation of what was. It will come as a simultaneously familiar and entirely brand new experience as I move through my practice each day.
Yoga is often times defined as union. To me, this is not completely accurate.
Students always hear, yoga means uniting our body, mind and soul. Which sounds awesome! But, I feel this definition is missing something.
I interpret yoga to mean RE-UNION. Yoga is a tool to help students return to place of inner peace through connection, a place we have been before, the place from which we came but have since forgotten. Yoga opens the door to once again, reside in complete unity within our own divine Self.
So, I like to define yoga as REUNION, returning to the place of complete connection, which life has led us to forget about.
After practicing yoga with a teacher a few times, you’ve probably experienced the way hands-on help in the room can bring you into a deeper experience on your mat. And sooner or later, you’re bound to receive help that doesn’t feel good, throws you off balance or maybe even hurts.
As teachers and students of Yoga, we want to learn how to help people journey deeper on their mat, without causing them suffering. Assisting and adjusting can be a practice, which leads students toward deeper experiences on their yoga mat. And when approached mindfully and knowledgeably, teachers can safely guide their students deeper.
Learn how to individually assess students in order to effectively assist them in their yoga practice. We’ll learn how to safely guide our students deeper into poses and lead them further along the path of yoga. This workshop will cover assisting and adjusting poses commonly seen in Vinyasa classes as well as poses from Ashtanga’s Primary and Intermediate series and is appropriate for both teachers and students as a way to deepen their understanding of the poses, the goal of Yoga and the students experience within the poses.
Location: Yogani Studios, Tampa, FL Date: Now on January 9, 2016 Times: Saturday – 12:00-2:30pm Cost: $45
It’s that time of year again! The Holidays are upon us! Soon twinkling lights will line the streets at night as the season of celebrations kicks into high gear!! And along with that comes the overwhelming pressure to buy, buy, buy! It doesn’t matter what you do or don’t celebrate this time of year, we all receive pressure from every direction to show our love through purchases.
My partner and I have taken a new twist on gift giving in our household. We only give each other three gifts.
A gift we’ve made.
An adventure OR an act of service.
A gift we’ve purchased.
Resisting the urge to waste all of our extra money on more STUFF, we’ve tried to make this seasonal celebration more a celebration of connection, instead of a celebration of consumerism.
This practice, brings a much deeper experience of connection for us throughout the entire season of celebration. We both end up taking a lot of time to decide how we want to use our three gifts.
With only one gift to purchase, we put extra thought and consideration into what we want the other person to have. Instead of buying a bunch of gifts and hoping a few of them hit the spot, we limit it to one and try to make sure that one gift is something they will truly enjoy and appreciate. And by giving each other an experience or an act of service, we offer up our time to each other, which we usually need in the midst of all the Holiday obligations and end of the year festivities. And when we make something for each other, we infuse the gift with LOVE while it’s being created, so it will always be a reminder of the time and love we put into it’s creation.
No matter how you choose to celebrate this year, try choosing connection over consumerism.
Vairagya, non-attachment, gets thrown around a lot during yoga classes and discussions on yoga philosophy. But what does it really mean to practice non-attachment?
Often times, non-attachment gets interpreted as indifference. As students we hear ‘practice non-attachment’ and we think, ‘ok, I just need to stop caring about everything.’ WRONG.
To me, non-attachment can only be practiced in the presence of pure connection. Non-attachment means connecting to the present moment, without trying to control it.
Connection is the key to non-attachment.
In order to practice non-attachment, we must reside within the exchange of energy in each and every moment without trying to control it. We must give our energy freely, with kind and honest intentions, and genuinely experience what each moment has to offer.
It’s possible the whole reason we are here on this earth is to CONNECT. Maybe our purpose is solely to connect to our Self, to connect to each other, to connect to the Divine, which is present in and around all of us. Connection could possibly be the goal of our entire journey. Honest connection, without trying to control what comes back to us, but accepting what comes for exactly what it is.
And when we roll out our mat everyday, the goal is not to preform asanas but to connect to the Divine within our hearts even when our situation seems impossible.
And when we fail, when we are faced with a task which appears unfeasible we find the strength to continue wholeheartedly, and without attachment to the outcome of our efforts.
We practice the poses to feel and experience the present moment within each pose, and when we don’t catch the bind or stick the landing, we accept the outcome without remorse, judgment or anger. And when we do manage to accomplish the impossible, we accept it graciously, and then move on to the next moment with joy in our heart.
At this sound, we all join together. Wherever we each were in the practice, now we are all here together, at the top of our mats. Uniting our energy together through sound, the vibration of ‘om’ moves through the room, moves though our hearts.
The Ashtanga opening mantra is a call to practice. A recognition of the teachers who have come before us and an acknowledgment of the work we are here to do on our mat. This practice is not merely yoga poses. We are here to overcome the cycles of physical and mental suffering in our lives. Our goal is to no longer be bound by the poison this suffering flushes into our hearts.
And with time, devotion and consistent practice, we will start to experience peace. We will start to find the neutral ground which allows us to be fully present in each moment of our lives. And in those moments of pure connection, we are able to connect to the Divine in every thing.
This mantra is a reminder of why we’re practicing.
So, next time your teacher calls “samasthiti” let your chant be a vow to yourself, a reminder to connect to the Divine, and a reminder that the practice is much more than simple (and not-so-simple) yoga poses.
Om
Vandē gurūṇāṃ caraṇāravindē
Sandarśitasvātmasukāvabōdhē |
Niḥśrēyasē jāṅgalikāyamānē
Saṃsārahālāhalamōhaśāntyai ||
Ābāhu puruṣākāraṃ
Śaṅkhacakrāsidhāriṇam |
Sahasraśirasaṃ śvētaṃ
Praṇamāmi patañjalim ||
Om
Translation
om
I bow to the lotus feet of the Supreme Guru
which awaken insight into the happiness of pure Being,
which are the refuge, the jungle physician,
which eliminate the delusion caused by the poisonous herb of Samsara (conditioned existence).
I prostrate before the sage Patanjali
who has thousands of radiant, white heads (as the divine serpent, Ananta)
and who has, as far as his arms, assumed the form of a man
holding a conch shell (divine sound), a wheel (discus of light or infinite time) and a sword (discrimination).
om
A restful night’s sleep is one of the greatest gifts you can give to yourself. Here are a few yoga practices that can help you sleep as soundly a tired out kitten!
All of these practices can be preformed either in your bed or on the floor of your bedroom. I suggest doing this sequence when you are ready to go to sleep, after all the household tasks are completed and you can turn in for the night. If any part of this routine makes you feel overwhelmed or if it feels unsafe at any time, please stop immediately and find a comfortable place to breathe deeply while the sensations dissipate.
Keep in mind the most important aspect of ANY yoga practice is the breath. Try for deep, steady breathing where the inhales are the same length as the exhales.
Breathe your way to more restful sleep!
Alternate Nostril Breath:
*Take three deep breaths in and out through the nose
*Use the thumb to block off the right nostril and breathe in through the left
*Use the third finger to block off the left nostril and breathe out through the right
*Repeat 9-12 times total
*Use the third finger to block off the left nostril and breathe in through the right
*Use the thumb to block off the right nostril and breathe out through the left
*Repeat 9-12 times (the same number of rounds each side)
*Take three deep breaths in and out through the nose
Legs Up the Wall:
*Sit down right next to the wall
*Keeping your hips as close to the wall as possible, lay down on your back
*Lift your legs up the wall
*Rest your hands on either side of the body or let them rest on your belly
*Remain here for five minutes breathing through the nose as possible
Reclining Twist:
*Bend your knees to your chest and catch the outside of the left knee with your right hand
*Use the right hand to guide both knees to the right
*Breathe 15 times through the nose as possible
*Draw both knees back to the center
*Catch the outside of the right knee with your left hand
*Use the left hand to guide both knees to the left
*Breathe 15 times
*Draw both knees back to center
Seated Bound Angle Pose:
*Sitting on the floor or the bed, connect the bottoms of the feet and make the legs shaped into a large diamond
*Rest a pillow or two between your legs
*Gently fold forward so your upper body can rest on the pillows with your head turned comfortably to one side
*Stay here for 20+ long breaths
Final Resting Pose:
*Lay in bed with the face up, feet open and palms facing upward
*Breathe steadily in and out through the nose 25 times
Sometimes Ashtanga Yoga can get a bad reputation in the yoga community. It’s called the ‘fitness yoga’ and all the students are closed-minded because they practice the same ‘routine’ everyday. And Ashtangis are known for being a little over the top with our adherence to ‘the rules of Ashtanga.’
Is Ashtanga Yoga ‘fitness yoga?’
No, not the way most people think of fitness routines. Our asana practice (postures) is meant to heat up the body, to cleanse, purify and enliven the physical body from the inside out.
A more fitting description would be ‘body healing yoga’ because we find balance, ease and health throughout the physical body from the physical asana practice.
Are we closed-minded because we practice the same ‘routine’ everyday?
Not even close! We open our minds, and hearts up to the subtle nuances of in-depth study. Ashtanga Yoga is used as a tool to turn inward and by taking the same ‘route’ inward each day we can start to notice the more subtle changes in the body. We can start to notice the more subtle changes in our hearts.
Taking a different route inward everyday you can miss the subtle changes in YOU!
Are we over the top in following ‘the rules of Ashtanga’?
Not really. Yes, there are some rules/guidelines that we stick to. Ashtanga Yoga is a tool for Self-transformation, and the rules/guidelines show us how to use this tool.
Simply by surrendering to the ‘rules’ of Ashtanga Yoga our transformation begins. The ‘rules’ show us what to do and when we let the mind surrender to this method, it can finally rest and stop trying to control every single thing. Then we can start to truly experience the present moment; the moment is no longer colored by the mind’s wish to have it be something else. Presence and stillness can reside within the mind.
All those who practice the Ashtanga Yoga method for a long time, without break and with devotion have experienced the way the practice allows the light in our hearts to shine. Illuminating the present moment with acceptance, peace, gratitude and joy.
And the most amazing part of this practice is the Ashtanga Yoga Community. Our community spans the globe, and no matter how far one of us travels, if we find another Ashtanga student, we will have found a piece of our heart. Even if we don’t speak the same language, we can speak to each other through the language of our practice. A global community of people, each one dedicated to working on being the best version of their own Self as possible.
By: Jessica Lynne Trese Hate, fear, anxiety, anger, doubt, judgement – they all come flooding to the surface and they bring up all of my buried crap along the way. The more I practice yoga, the more I find my personal pain coming to the surface – and I LOVE it!!!
I went to my first yoga class after the um-teenth friend suggested I just try it. The suggestions always came up during discussions of spirituality and the meaning of life. Inevitably, the conversation would lead to this recurring phrase: ‘You know, you should really try yoga.’
So one day I did. And it was awesome! I felt great! All of the sudden, I had never felt better in my body. I was calmer, more present and had more energy. I was hooked! Yoga would be in my life forever.
I had no idea how choosing to include yoga in my life would transform my heart and soul. Yoga has allowed me to experience the peace of truly being comfortable with who I am.
This experience of yoga has not always been pleasant, and it doesn’t always feel good. There has been pain. There has been anger, fear, doubt, frustration and more. At the same time, it has been the most wonderful addition to my my life and has brought me more overall health, happiness and joy than anything I’ve ever tried before!
This practice of yoga continues to dredge the lake of my soul and shines light into the darkest corners of my heart, revealing all the shadows I have buried away, and had hoped to never see again. Having to re-experience this past pain is not easy.
My regular Ashtanga practice teaches me to observe my internal fluctuations. I’ve learned to watch the emotions and feelings as they come to the surface and instead of allowing myself to get wrapped up in all the pain and suffering I’ve buried, I am able to remain neutral… well neutral-ish.
Before yoga, neutral wasn’t possible for me. I was easily weighed down by experiences of sadness and grief. I would look for ways to burry and numb these feelings so I could just go back to feeling happy.
But because of the work I do on my yoga mat each day, I now realize when these feelings come up, it’s more than just a time to be reminded of the pain, it’s also an opportunity to release the pain once and for all.
If I can watch the emotions and pain as they come up, without holding onto them, they can finally be released. I can finally let them go, one at a time. And all of the sudden I am no longer weighted down by that pain and my heart is lighter.
Yoga has given me freedom. Freedom to be happy. Freedom to be who I am without the weight of past suffering. Freedom to experience and receive pure LOVE from the world around me. Freedom to give love to the world around me. Freedom.
In Ashtanga Yoga, we do most of our practices in the Mysore room. This personal and healing practice initiates a deep moving meditation. Each day we have the opportunity to travel along the path inward, learning about ourselves and finding the grace to approach the tight spots with ease and balance. It’s beautiful.
Then there are the led classes… Many Ashtanga teachers would recommend attending a led class once a week as a way to tap into the pace and rhythm of the vinyasa count. Led classes ask students to start and end together and try to keep a collective pace for the duration of the class. This pace is held within the vinyasa count.
Ekam Inhale.
Dve Exhale.
Trīṇi Inhale head-up.
Here it comes…. Our dread in led classes, the outrageous Catvāri Exhale. Where our teacher expects us to pause and complete the exhale while hovering in chaturanga, and it seems like we’re staying here FOREVER before the teacher releases us into the sweet expansion of up-dog.
Why does this pose have to be such a big deal?
Why can’t we just slide right into up-dog and hang out while everyone catches up?
What is our teacher really asking us to practice here?
Maybe what our teacher is trying to get us to practice has absolutely NOTHING to do with chaturanga.
Maybe what our teacher is trying to get us to practice is something much more powerful, much more liberating than any single yoga pose.
Maybe our teacher is trying to get us to practice presence.
Our teacher’s simple request. Try to reside with this moment, and absorb all that is this moment. Then, we will move on to the next moment together. Linking moments of presence together with the breath.
There is a deep peace, which can be experienced when surrendering to the present moment. Allowing for the experience of the present moment, without rushing is liberating. Freedom in the present moment.
Hatha Yoga Pradapika says “The water- the sweat that you get- through effort- don’t waste that sweat,” you try to rub it into your body so that the good minerals from the sweat will open the pores for more sweat and toxins to come out. It all will come outside.
Only when you put effort in will the sweat that comes inside—
Nowadays, you know, there is lots of yoga. Hot yoga, this yoga, that yoga—as soon as you step inside the room you start sweating. We are not talking about sweat like that, that is just artificial sweat because of the humidty the room has. So everyone who goes there says, “Oh! I sweat so much!” There are so many things that are not good in that kind of room. Why we always say don’t close those windows, don’t close too many windows? The air should come inside. Especially when so many people are practicing, you need some fresh air inside. If we don’t open the bad air won’t cycle out. It will keep cycling here. So your exhalations are someone else’s inhalations. So you are exchanging breath. You exhale and she inhale.
Air should come, especially when so many people are practicing. A little bit opening should be there so that the fresh air is coming inside. A mantra says, “Many different states of yoga they teach you asana, make you stay in asana for long time—trikonasana you will be stuck like this—you are not moving anywhere. When we were children we used to play statue game—have you played this? Someone would get in one posture, oh, statue, he has to stay there. So this vinyasa we do generates so much heat inside, heat means the energy, which is in the form of internal heat we say. So that once we generate that, all the toxins will come out through the sweat and through exhalation. Many times many people don’t like to put mat, they like to do on the floor. The floor also you shouldn’t do. Asana means a platform also, a place where you sit is also called asana, so once you sit or when you’re doing asana you shouldn’t do it on the floor. There should be some carpet or some mat because whatever energy you generate will drain. The earth will take all those energy.
In Brahamin ritual you will see that no one does any prayer on the floor directly, be sure to put something in between. So that the energy will stay within you. Exactly like that, when you do it outside in the open air. I’ve seen many workshops, they do open air. That as well you shouldn’t do. Why? Again, there is wind outside. The wind will take all your energy. Whatever energy you have generated the wind will take all your energy. So it is very important where you do, what you do and how you do it.
So this is all, oh and yogis frequently traveling. Now there are frequently traveling yogis—travelingyogis.com—but yogis they have to stay in one place, they shouldn’t move too much. A certain place where you practice, that place will generate good energy by doing it every day. Not only will you generate good energy within you, you will also generate good energy in that place around you. One place always doing, oh I’m bored with this place!—you can’t change. This is all, oh, don’t start fighting from next week! “Oh, this is my place!” Don’t push out of the way.
For everything there is a karma, we say, karma means systematically you have to do. Once we generate those energy and once all this sweat is coming through that energy and working out- just doing primary series is lots of hard work—you’re all doing hard work. So that through that hard work sweat comes. Don’t waste that sweat, try to rub it back to your skin. It’s not massage, just rubbing, that’s all. The body becomes strong. Strong means you can go and lift Chamundi Hill. It becomes sturdy and stable and the organs will become healthier. And body becomes very light. If you see for many years of practice you lose weight. Your body will become lighter—when you practice for many years. When you are starting your body feels so heavy because your body is not flexible, your muscles are not flexible. Everything feels so tight. Some body builders you see, they can’t even move. Because there is no flexibility, yoga brings—the asana expecially—bring this flexibility. Why you need this flexibility?
Student: To take the hardships of life.
Sharath: You get flexibility there will also be lots of hard.
Why you need flexibility, stability? Why? So, the more flexibile you are, that doesn’t mean you are big yogi, that is another thing. Why do we do so many asanas to bring stability? So we can sit still in one place. If you ask a body builder and ask him to put padmasana, first of all he can’t put padmasana but he can’t sit still! He can’t sit with crossed legs, he’ll want to remove it.
And to bring calmness within us. To bring a calmer mind, a calmer body. How to relax our body, relax our mind. So that is why we have to do asanas more. That is the reason for doing asana, it is not for showing off, “Oh, I can do this asana.” The more asana you do, the mare familiar you get with the asana. Especially when you get new asana, you get more familiar everyday. Each time you do you get more familiar with that and you get more comfortable with the asana. So that is what first effortlessly we do, when you do asana first easily then there is no effort. If there is no effort in an asana your mind also will become very calm. Is it not true? So once you are sitting in padmasana and nothing is hurting you in padmasana, then automatically your mind becomes very calm. Everything within becomes very calm. You get absorbed within you. Have you felt that in your asana. Sometimes when you go deeper, deeper means when you go deep within your asana you totally get absorbed within that asana. Everything becomes still there. You go and watch a movie you get so involved in the movie, you feel you are in the movie. Nowadays there are good theatres now, IMAX, you go IMAX they make you fall from the sky. You start moving—you get so involved with that movie you feel that you are in that movie and forget everything else. You forget what you are, who you are, where you came from. You are watching only for three hours. Is it not true? You go to a movie you get so involved. So this asana is, and you need to have like love towards that also. You totally get absorbed in that asana, then all the nonsense around you will stop.
I realized this in 1997. Until then I didn’t realize this. I had to do a demo in Australia. With hundreds of people watching. Then I realized the power of asana. Totally when you involve yourself in the asana, it doesn’t matter. 100 people are watching or 100,000 people are watching you, it doesn’t matter. Dhyana is happening inside there. So for that, it is very important that you do it everyday. Generate that energy within you. Generate that focus within you, generate that concentration within you so these kind of realizations can happen through that.
If you have any questions.
Q: What about practicing asana in sacred spaces, like temples? Is that OK? No.
S: Where is your energy? It’s good to take videos. When you take video, if you take here (gestures to shala) you can’t impress many people. Do Natarajasana over here (points to moldy corner).
Temple is here, within you. Try to realize this temple which is within you. That is what yoga means. To realize this temple within you. The inner atma, what we say, this is not different from the Supreme soul. Everything is one. You think, you go to the temple, you think, “I’m very spiritual, I go to the temple,” but in your mind there is lots of delusions going on, “how can I cheat this guy, beat this guy—this guy is going further—how can I beat him?” So many thoughts, which there is no point in going to the temple if you really don’t want, if something is not calling you to go into the church. I’ve seen so many children going and crying going to the temple. Crying because they have been forced to go to the temple. That’s the good thing in yoga in India—Indians can get yoga very well—why? Because, from the childhood in our house especially they never took to temple because temple was in my house. The priest was in my house. My grandfather generated that, he always used to do japa in my home. Never used to go there. The temple was within him. First we have to correct here, then there will be a meaning to go to the temple. If you don’t correct here and then go to the temple whatever you do, it’s nonsense. Just in front of the idol you say, some difficulty comes in your life and then you will run to the temple. “Oh God, save me from this difficulty and I’ll put food for one hundred people,” once everything is alright they will forget. I mean, not you, I’m talking generally. It’s human nature like that. Only when we have difficulty we go to the temple, to the god, and ask him to help.
She asked one question and I… create your own temple. Actually in temple you are not supposed to show your leg to the god. In Indian temple when you are doing so many asanas you are not supposed to show your feet to the god. You’re not supposed to show your back to the god.
Q: What do you suggest to people who have a teacher that travels a lot? Or that they have to travel to their teacher and teacher might not be there?
S: Then he is not a good teacher. Teacher should have dedication, stay in one place, TEACH, then he becomes a good teacher. If I keep traveling everywhere all the time, where is your pilgimage? Nowhere. You have to come somewhere. I’m sleeping only four hours to teach you all yoga. To teach you the system which has come from thousands of years, so if your teacher always traveling then he is not a good teacher, he can’t generate a good environment, he can’t build up—establish something. This the meaning of temple also, this can be a temple. The yoga temple, they say. Because everyday we all come here, we generate good energy here. I think you all come with good heart, with good energy, with good intention. This is the temple. If I keep traveling I can’t build temples many places. I travel to bring them here. For six months you come here. Authorization is given here, they have to put the effort to come and learn here. Come to the source, learn, realize, experience.
Q: Will you be teaching here next season? We are worried.
S: That I don’t know. You can’t predict yogis. Sometimes self Sadhana is also very important. You know what I mean? Self-study is also very important. When there is always giving there is no time to…I’m a student, also a yoga student. I’m a little senior than you—much more senior than you—but still I am a student. What student has to do? Student always has to study, learn. Try to get more knowledge. Himalaya I am teaching next year. One week. I can’t go to Himalayas because I have two children. Two children and a wife. Family dharma.
According to Indian philosophy there are four to five different stages in your life. Until teenager brahmacharya, means celibacy, then you get married and become grihastha, that’s the family man/woman who raise a family, then comes, after settling your children into life—that means they earn their own money and have their own family—then you go to vanaprastha, that is when vhairaghya, means non-attachment, when you slowly detach everything you give everything to your children. Then in the last stage, sanyasa, you leave everything, you put attention towards the divine more and try to slowly get totally detached from everything. This is the four stages, some say five stages, your childhood is one stage. Each stage should be accepted, “OH I don’t want to get old! I want to be young!!” You practice yoga, you will be younger than others, but one day the cycle has to go. The cycle nobody can stop. Some people are scared, “Oh I get old I die,” you have to. Nobody knows where we go when we die. These are the North and South pole you can say, the North pole you take birth and South pole you die, in between this—the journey between—what you do that matters. What work you do. That will stay forever. If you become so violent and do everything, people will be scolding you every generation. Oh there was one guy who killed so many people, these crazy people, everyone will start scolding, but if there is one Ghandi. Ghandi brought peace to the world. He didn’t bring freedom to the country he brought peace to the world. Through ahimsa, you can do miracles. He got independence not through fighting, through peace he brought freedom. He will be remembered, for I don’t know how many generations, for good things he will be remembered. I think there is no big yogi in modern yoga, he’s the biggest yogi we’ve ever seen, ghandi. I know you’re all doing asanas everyday, but what is the purpose of doing that, that is very important. The transformation should happen within you, it should change you, put more knowledge in you to understand this life. Then the purpose will be served, asana. Otherwise it will be same. It’s like going to work. Have you seen in New York, everyday they are walking to the office. Next day same guy is walking and he goes, (imitates being at computer) his life is not beyond that. There is no life beyond that, never goes to nature or to forest or experience anything else. Only thing is money- it is important, but you shouldn’t get attached to that.
I had one friend like this—but he’s a nice guy—very rich, business, business. I took him to the forest, to Africa, there was lion next to him, he was so afraid. Three of them, there was lion next to me and he was advising me, “Come this side! It will come and catch you!!” I said, “No, nothing will happen,” it was just laying here in the safari. It was very calm, he was looking at me, very calm.
Once we went to Africa with Gurujji and it was same thing, there were five lions sleeping here. He was very calm. Shraddha was young, “Oh great-grandfather, come this side, lion will catch you!” He say, “Oh nothing will happen.”
If you are peacefully sitting everything becomes peaceful. If you become violent than everything becomes violent. Why do people become violent? Because you are violent. Otherwise everything will be calm. If everyone stays calm, there will be no conflicts at all. Everything will be going smoothly. This calmness has to come in everyone. Getting attached to too many things can also be difficult.
The state of equal—to maintain that is called yoga also. All this equally accepting is called yoga. Sukha Dukha, two extremes of life. One is happiness one is sorrow. One is the good things of life. You don’t want the bad things but want the good things, is impossible. You should accept both the things equally. Every New Years, what we do, we bring neem leaf and bring jaggery and we mix both and we give to everyone. So that in this year, at least, whatever comes we should accept it equally. Neem is so bitter, jaggery so sweet. Life is always. I advise my student, yoga is like four wheel drive. Land Rover. It has terrain management. I like cars so much! There are three, four, five different modes. There is one to go down the hill, it manages and adjusts everything so that it doesn’t slip. For off roading there is one, for smooth road there is one. Yoga is also like that. It doesn’t have dial to move, but automatically it will move. Terrain management is within you!
Has anyone gone to Africa. Africa is poorest, I think, country. In remote places people don’t have clothes to wear, but they have so much joy within them! Went to some small place and they have small, small huts, but they have so much joy within them! They don’t have anything, but they have joy.
Whenever you feel stressed out, sing a Bollywood song. That’s what I do at home. When my wife and I fight I just sing songs. Bollywood song. (I kid you not, he starts to sing. I kid you not again, people cry).
Such a good meaning in there. There is always, we feel our life is finished, but there is always things new. New things to know, new things to realize, new things to know. All the time there is something that beats within you, heartbeats that will bring more life to yourself. You think you are dead, but you are still alive. So many things to know. I can’t say I know everything.
It is recommended that women rest from their Ashtanga practice during the first trimester of pregnancy. This is a very delicate time in the gestational process and most women are guided to let their bodies lead the process without adding a strong practice to the mix. For me, this hiatus began with standard first trimester rest, and then some complications led me from voluntary rest to limited activity as ordered by my Doctor. We also had a few more bumps in the road which kept me away from my mat for another month.
I know I will never ‘get back to where I was,’ because that moment has passed and this moment is an entirely new experience. And I also know I will once again find ease and grace on my mat, a brand new and also familiar experience in each fresh moment, and in each familiar pose. I will once again grab my heels in kapotasana, and find lightness as I drop back, it will come. 
