Category: Yoga Basics

6 Do’s and 2 Don’ts for a Home Yoga Practice

12/6/2016

Why Have a Home Practice?

To go along with the five 20–30 minute gentle sequences that you can print off and do at home, this seemed like a good time to talk about the benefits of having a home practice and how to get the most out of it.

A home yoga practice is an enormously powerful tool for physical, mental, and spiritual growth. It can help you develop greater awareness of your body, build discipline and concentration, and tap into your inner wisdom.

Of course, classes are great for learning new postures and getting help refining old ones, and for that incredible experience when the consciousness of the class comes together. A home practice, on the other hand, lets you determine what to practice and how. You can take your time to begin or end with meditation. And it is the only way to really internalize the practice and make it your own.

Below are some do’s and don’ts to help you get the most from a home practice.

Do enjoy your practice.

This is your time to go within and set everything else aside. Intention makes all the difference. Consider making a ritual of it by turning off your phone and lighting a candle or incense. Set aside enough time and/or don’t try to cram too many postures into the time you have. Consciously commit to being nurturing toward yourself.

Do take time to turn inward before you begin.

The mental aspect of yoga sets it apart from other types of exercise. Even before a short sequence, slow down. Either in savasana or in a seated posture, be still for anywhere from ten breaths to five minutes or longer. Slowing down at the beginning of a practice cultivates a meditative aproach. It also helps us generate movements from the inside out, in slow motion, which prevents overstretching or holding beyond our reasonable endurance.

Do be present.

Throughout your practice let go of your thoughts about the past or future. Let go of any judgments and just observe your body and mind as you move into, hold, and come out of each posture. Do what you can to keep your awareness not just inward but also downward. Most of us spend a nearly the entire day in our heads; when on the mat, try to keep your awareness throughout the rest of your body. That will help you to be fully present right here, right now, which is the only place and time we can truly be at peace.

Don’t feel like you have to do every pose.

Yoga should never hurt. If you come across a posture that doesn’t feel good, modify it so it works for you or pass it by entirely. You want to feel a stretch and to feel your muscles working, but there should never be pain or strain.

Do hold each pose for a few breaths.

Flexibility, strength, and balance take time and patience. How long you should hold a posture depends on your body and how you feel that day. Three to six slow, easy breaths is a good average to begin with. If your breath becomes fast or jagged, take a resting pose until it returns to a calmer rhythm.

Don’t overdo.

Pictures of poses are guidelines not mandates. Remember that we practice yoga to enhance all the other aspects of our lives, not for the sake of yoga alone. So don’t let your practice to make you so tired, sore, or even injured that you can’t embrace the other parts of life.

Do savasana.

Always. If you only have time for one posture, do savasana. Set a timer so you can let go completely. Take the time to settle in and relax. Then turn your attention to your breath. When your mind wanders, notice. Then let go of that line of thought and direct your attention back to your breath. It’s normal for the mind to wander. Don’t get discouraged. The idea is not to stop thinking but to expand the space between thoughts.

Do keep at it.

Make a plan and stick to it. You don’t have to practice every day, but you might discover you want to. If you miss a day that you had planned, don’t let it get you down. We do yoga to soften that harsh voice of self-criticism, not to add to it! Be gentle with yourself. After a while, your home practice can become a sanctuary and lead to all of the benefits that yoga has to offer.

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Padmasana

1/3/2016

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“Now, here [in the heart] in this fort of brahman there is a small lotus, a dwelling-place, and within it, a small space. In that space there is something—and that’s what you should try to discover, that’s what you should seek to perceive.”
Chandogya Upanishad 8:1, trans. Patrick Olivelle

"Sacred lotus Nelumbo nucifera" by T.Voekler - Own work. Licensed under CC BY-SA 3.0 via Wikimedia Commons

The lotus represents enlightenment in both Hindu and Buddhist traditions. It grows in swampy, mucky places, where its roots burrow down through the mud and its strong leaves keep the petals dry.

Lotus pose, padmasana, is one of the earliest asana. It’s one of only four poses that are mentioned in the Hatha Yoga Pradipika, the Siva Samhita, and the Gheranda Samhita. It’s cherished for its stability; because the pelvis is neutral, the spine can maintain maximum axial extension. In other words, we can sit up nice and tall, clearing the path for prana to flow through the central nadis.

Lahiri Mahasaya, guru of Paramahansa Yogananda's guru, in padmasana

The ability to sit for long stretches of time in study, concentration, and meditation is a vital part of Yoga. In American Yoga (for lack of a better term), padmasana has sometimes been seen as an achievement that must be accomplished to make real spiritual progress.

But many American bodies are unable to enter padmasana without strain or even injury. And of those who can, the duration before the tingles start (from compressed nerves or restricted blood vessels) may be short.

Luckily, there are other sitting postures that permit the spine to extend axially and prana to flow freely. Easy pose (sukhasana), adept’s pose (siddhasana), or even sitting upright in a chair will work just as well for long periods of inner practice.

Working up to padmasana is itself a practice in patience. Take it easy; never force knees or hips, only invite them to comply. Use blankets or other props if they increase your comfort. And remember that padmasana is an asymmetrical pose, so you have to do both sides. In other words, make sure to spend equal time with the right leg on top as with the left.

And keep in mind that being able to sit in lotus pose is not the goal. Being able to accept your body as it is, to quiet your mind, and to rest in stillness—those are the real goals.

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Virabhadrasana II

8/18/2015

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Named after Virabhadra, the personification of Shiva’s fury, the Warriors are postures of purpose, strength, and confidence. You can find the full story behind the pose here, Warrior: The Origin of Virabhadra.

The birth of Virabhadrasana II most likely took place in Krishnamacharya’s yoga shala in Mysore as Warrior II features prominently in Iyengar and Pattabhi-Jois’ styles but not in Sivananda’s or earlier texts and lists of asana.

Building the Pose

Stance: Turn sideways on your mat to use its width. Stand with your feet wide apart. How wide? Some schools say four feet, some say as wide as your wrists when your arms are extended. Really, until you get further into the posture, you won’t know exactly how wide they should be. So, for now take them comfortably wide.

Feet: For ease of description, I’ll start arbitrarily with the right side. Turn the right foot out 90 degrees and the left foot in 30 – 45 degrees. Lift your toes. On both feet, feel the ball of your foot, the outside edge, and the heel firmly planted on the mat. Keep the engagement through your arch and legs as you set your toes back down.

Legs: Bend the right knee. Bring your thigh toward being parallel to the floor. Do not overstretch your hip, overburden your hamstrings, or strain your knee. Look at your bent leg; if your knee is in front of your ankle, adjust your stance to make it wider. Ideally, the bones in the lower leg (the tibia and fibula) will be perpendicular to the floor.

Hips: Keep your hips pointed toward the wide edge of your mat. This may mean easing the left hip back, as it will want to move forward and to the right.

Torso: From your pelvis to your shoulders is just like in tadasana (mountain pose). Your spine is extended upwards; your core muscles are engaged; heart gently lifted. Both the chest and upper back are wide. The most common misalignment here is leaning toward the bent knee. The shoulders should be directly above the hips.

Arms: Extend your arms out from the shoulders or just below. Try to keep your shoulders relaxed and don’t hike them up toward your ears. Engage the muscles of your arms so they hug in toward your bones. The palms of your hands are face down. Reach out in both directions through your fingertips. A common issue is the arm over the extended leg drooping downward. Look back to make sure your arms are evenly raised.

Neck, head, and gaze: Now, turn your head toward the right to bring your gaze over or to your right middle finger. Be sure not to lean the upper body toward the right or let the left hip roll in toward the right as you do this.

Breath: As you exhale, root down into your foundation. As you inhale draw up from your pelvic floor to the crown of your head.

Modifications

For more gentle options, decrease the width between your feet and keep your hands on your hips. If you have a knee injury or replacement, consider doing the pose seated, as demonstrated by senion Iyengar teacher Eric Small.

How long should I hold the pose?

Some schools say we should stay in Virabhadrasana II for 30 seconds. Some say start with three breaths and work up to six. Most people don’t stay in as long as they could and therefore sacrifice some of the benefits.

And what are those benefits?

Warrior II strengthens our legs, hips, pelvis, core, and shoulders. It increases flexibility in our hips and neck. It works the cardiovascular system and squeezes all of our lymph nodes, giving the immune system a boost.

But most importantly, Warrior II makes us feel strong. It is an embodiment of confidence and courage. It teaches us at a cellular level that we can face the future while standing firmly in the present.

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Adho Mukha Shvanasana

8/4/2015

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Adho – downward

Mukha – face

Shvana – dog

Asana – posture

Traditionally, dogs have been seen as scavengers in Indian culture. They live outside of the community on scraps and waste. This made them perfect companions for Shiva, Lord of Destruction, Transformation, and Yoga, who also lives on the fringes of society, in cremation grounds and other places civilized people do not go. His marginalization symbolizes the outsider consciousness of a spiritual seeker.

Downward facing dog is an iconic pose. In the first half of the 20th century, adho mukha shvanasana was a forerunner of headstand, and students were told to bring the front of the head to the floor. This caused a lot of strain in the shoulders. These days Down Dog is pictured as the perfect inverted V shape, with hands and feet flat on the ground.

For most of us, straightening our legs and bringing our heels to the floor are just not options right off the bat. Here are a few ways to find the benefits of Downward Facing Dog without overdoing it.

Finding the Shape

To begin, come to hands and knee. Move your hands one handprint forward, then lift your knees and bring your hips up high.

Hands: Press into the pads of your fingers and the "ball" of your hand (as if your hand were a foot), especially the base of your index finger and thumbs.

Arms: Let your elbows be straight but not locked. The “eyes” of your elbows are halfway between facing each other and facing forward.

Shoulders: Sink the humerus (the long bone of the upper arm) up into the shoulder socket. Keep your shoulders relaxed as you widen the upper back, sliding the shoulder blades away from each other.

Neck: Let your head hang and your neck relax. Your head acts a weight at the end of your spine, helping extend it.

Spine: This whole pose is about spinal extension. When you enter Down Dog, keep your knees bent and heels lifted while you press back and lengthen through your arms and spine.

Legs: If it doesn’t cause excessive strain, lower your heels toward the mat and straighten your knees, but do not lock them.

Feet: "Hips-distance" is the usual cue given here, as in, "Keep your feet hips-distance apart." This refers to where the femur enters the hip socket, not the outside edge of our hips. A wider stance may make the pose more accessible.

Modifications

There are many ways to make adho mukha shvanasana gentler: you can keep the knees bent, place blocks under your hands, or perform it with your hands on a wall or chair seat instead of the floor.

Feeling a strap around the thighs being pulled from behind can help us learn to shift the weight back and find more evenness in the pose.

To add more challenge, put a strap around your thighs or around your upper arms and press out. Other variations include:

Extended dog, wherein you take one leg straight back and up at a time

Hip-opening extended dog, wherein you take one leg back and up and then roll the lifted leg’s hip up, bend the lifted knee and bring the foot toward your seat

Dolphin, which is Down Dog from forearms

How Long Should I Hold the Pose?

Iyengar recommends holding Down Dog one minute in Light on Yoga, but modifies that downward in more recent books to 30 seconds for beginners. Pattabhi-Jois said three breathes.

Interestingly, Down Dog only shows up in schools that stem from Krishnamacharya’s lineage, making its origin at Mysore in the early 20th century quite likely.

Benefits

Adho mukha shvanasana strengthens our legs, lower backs, shoulders, and arms, especially the deltoids and triceps. It stretches our ankles and wrists, hamstrings and calves, hips, spinal muscles, and shoulders.

Eventually, believe it or not, Down Dog becomes a resting pose, a place where we can pull energy up from the earth through our hands and feet and recharge.

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Sukhasana (Postures #1)

7/31/2015

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Assume the Position

“Place the soles of the feet completely under the thighs, keep the body straight, and sit at ease.” Siva Samhita, 3.4.95

Sukha means pleasant or easy. Sukhasana is often called easy pose or happy pose, and sometimes tailor’s pose. Learning to maintain this and similar meditation poses is, according to many yogis, what the physical practice of Hatha Yoga is all about.

The usual directions for this posture aren't much more than, “Sit cross-legged.” We’re going to look a little more closely.

To begin, sit on the floor with your legs extended. Fold one leg in, bringing the foot underneath the opposite knee or thigh. Then fold the other leg in the same way.

Feet

Try not to let your feet “sickle,” or rotate inward. Why? To protect your knees. When you sickle your foot, the peroneus longus muscle that runs down the outside of your lower leg is lax, which means up at the top of that muscle the ligament that supports your knee is also lax and not doing its job.

Another good reason not to sickle: if sukhasana becomes your meditation posture, it can do permanent damage. These are my feet (and sock-lines, thank you very much!). I spent roughly a decade sitting on my foot wrong in meditation before I got into Yoga and heard about sickling.

Seat

Are your knees up higher than your hips? Does your lower back round out behind you instead of gently inward at the lumbar curve?

To do this pose with correct alignment, most of us need a meditation cushion or a folded blanket to sit just on the edge of. The purpose of this prop is twofold: 1. it allows the knees to be below the hips so the thighs release down, and 2. it preserves the natural curves of the spine. Both of these things lead to better posture and greater comfort.

With your legs folded, you want to feel that you’re sitting on your sitting bones, or ischial tuberosity, that protrude from the bottom of your pelvis. If you don’t feel them, rock forward and back until you find them. These and your tail bone should go down rather than be tilted under or out back.

Knees

If your feet are properly extended or slightly flexed and your hips are above your knees but you still feel strain in your knees, use blankets or blocks to support your thighs. Place the props up toward your hips rather than under the knees themselves.

Spine

Now, sit up. Donna Farhi explains it like this: “Slide the ribcage up as if your head, ribs, and pelvis were beads on a string, and you were holding the bottom bead down and pulling the string gently from the top."

Tuck your chin just slightly, feeling the back of your neck lengthen. You want to lengthen your spine while maintaining its natural curves.

Shoulders and arms

Let your shoulders relax down. You can place your hands face up or face down on your thighs. Unless your arms are very long, it isn’t recommended to rest your hands on your knees as this tends to pull the shoulders forward and get your spinal alignment all outta whack.

Second Side

Sukhasana is what’s known as an asymmetrical pose. Because of how the legs fold, the pressure is unevenly distributed on the lower legs and the hips are unevenly open.

So, after your designated hold time, extend your legs. Shake them out if that feels appropriate. And then fold the opposite one under first.

How Long Should I Hold the Pose?

A couple minutes, building up to longer.

Most of the time in classes, sukhasana is a base pose for other movements and not held too long as a pose in itself. When you do hold it, you may find that after a very few minutes your back starts to fatigue and you feel like slouching. That’s normal for people who grew up sitting in overstuffed couches and chairs with backs.

The good news is that nearly all the Yoga poses help make sukhasana easier. Practice sukhasana whenever you can and maintain a regular Yoga asana practice, and eventually you'll be able to stay in sukhasana for hours, if that's the sort of thing that's appealing to you.

What Good is it?

Sukhasana builds back strength and opens our hips and shoulders. It’s a recommended posture for pranayama and meditation. According to the Siva Samhita, which is one of the three main texts of Hatha Yoga, out of all of the poses only four are really important and one of those four is accessible to everyone; that pose is sukhasana.

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Pranayama 101 (Yoga Basics #5)

7/22/2015

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Pranayama refers to yogic breathing exercises. According Hatha Yoga, we have an energetic body that is completely interwoven with our physical body. This body is made up of prana (a.k.a.life energy) traveling through channels called nadis. Prana occurs with the breath but is not the same thing as the breath.

Prana is the first root word of pranayama. The second is ayama, which means to extend or expand. So, in pranayama we extend and expand our life energy by extending and expanding our breath. Some ancient texts claim that we are born with our breaths already numbered, and that by slowing down our breathing we are extending our time in this cycle.

How Pranayama Works, Mystically Speaking

Each of our two nostrils is attached to one of the main nadis or energy channels. The most important pranayama techniques are concerned with balancing the prana between the left and right side.

Here’s why. There is a central channel, called the sushumna. When prana flows through the sushumna we experience enlightenment. However, in most of us the kundalini (spiritual energy) lies coiled at the base of this channel. This dormant spiritual energy blocks the prana from entering the central channel and forces it to take an alternate route, through the ida nadi on the left and pingala nadi on the right.

The ida is associated with the left side of the body, the feminine, and the moon. Very much like yin.

The pingala is associated with the right side, the masculine, and the sun. Very much like yang.

These two nadis spiral up the outside of the central channel, and where they cross they create pools or eddies of energy called chakras.

The ida, the pingala, and the chakras represent different facets of our personalities. Pranayama (and in fact all of Hatha Yoga) is the art and science of balancing the right and left channels, opening the chakras, and awakening our spiritual energy, the kundalini, thereby allowing it to move up through the sushumna so we can attain spiritual liberation. (You can find a more thorough introduction to the subtle body here.)

Maybe one day we will all be able to sense this energetic body. In the meantime, for those of us who can't or who only get fleeting glimpses of the subtle body, pranayama helps us in our day to day lives. It balance our nervous system, both relieving stress and energizes us. And it clears out the mental chatter that fogs our minds. Many types of pranayama are meditations in their own right.

There has been a lot of solid scientific research done on pranayama and meditation over the last half century. The Institute of Noetic Science database of meditation research has more than 6000 entries! The results are unambiguously and overwhelmingly in favor of these breathing/concentration exercises being good for your body and your brain. Check out The Neurobiology of Meditation for more.

How Pranayama Works, Scientifically Speaking

A Place to Begin, Abdominal Breathing

If you are just beginning to work with your breath, abdominal breathing is the place to start. Also called diaphragmatic breathing or belly breath, this is how we, and all mammals, are supposed to breathe unless we're under attack or exerting strong effort. Unfortunately, many of us are so far out of sync that we have to relearn how to breathe from our bellies.

In the Gheranda Samhita it says to "fill the belly with air." That isn't what's really happening. Really, we are filling the lower lobes of the lungs so that the diaphragm presses down and makes the abdomen expand.

The best position to learn this method is lying down. Later, you'll be able to use it anywhere, any time. But for now, lay down on your back and get comfortable. Place your hands on your abdomen with your middle fingers pointing toward your navel.

Let a few breaths come and go. Just watch without trying to change anything. Then gently let the movement of your breathing go down into your belly. Witness your hands gently rise and fall as your abdomen expands on your inhale and contracts on your exhale. Let your chest become nearly still.

Spend a few minutes here. Work up to five and then ten minutes at a stretch. When your thoughts wander away from the experience of your breath, notice. Then let go of your thoughts, set them aside. Come back to your breath and to your body.

That's it! At first it will seem much easier said than done. But eventually you'll find this a very restful practice. And as you practice, you'll be expanding your lung capacity and preparing yourself both physically and mentally for other types of pranayama.

In future posts, I will describe other basic forms of pranayama. If you’re in Tucson, you don’t have to wait. I’m offering “Breathing and Being: an Introduction to Pranayama and Samyama” 26 July, 3 – 4:30, at Mindful Yoga East. Find more information here.

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Yoga First Timer Part 2 (Yoga Basics #4)

7/17/2015

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Food

Here are a few more things you might want to know before going to your first (or second, or any number) Yoga class.

Don’t eat right before class. Because of all the twisting, engaging of your core muscles, and being upside down, let at least 2 to 2.5 hours elapse between any major meal and Yoga class. If you find yourself in a situation where you need to eat closer to class, like you just got off work, try something small and easy to digest. I usually go for an almond milk yogurt, a banana, or a small smoothie.

Breathing

The breath in Yoga goes in and out through the nose. For the most part, that’s all you need to know. And if you have a cold and can’t breathe through your nose, no biggie. Better to practice as a mouth breather than not at all.

The Ashtanga school of Yoga uses ujjayi breathing throughout the practice, and many teachers of eclectic Hatha classes have adopted it. They may call it ocean breathing or victorious breath. In ujjayi you constrict your throat just enough to sound like Darth Vader breathing through his mask. At first you’ll need to make this loud enough for you and probably your neighbor to hear. Eventually, you’ll be able to feel it happening and keep it quiet. The benefit of using ujjayi throughout your practice is that you are instantly aware if you begin to struggle physically or wander mentally because your breathing will change.

However, as a beginner it’s usually plenty of work to stay aware of your breath and learn the postures without trying to add ujjayi in right away.

Finding Your Edge

Yoga should never cause pain or strain. Never. Pain is a sign that something is wrong; you’ve gone too far and are starting to injure muscles and/or connective tissue.

How progress happens in the stretches, strength building poses, and balances of Yoga is that we learn to watch closely as we come up to our "edge," that is the edge of what is possible for our body in that moment. We accept this edge, observe it, sit with it. This edge, of which there is both a near and far side, is challenging, maybe even intense, but not painful.

Pushing too hard against your edge causes injury. Easing up to your edge by paying close attention to your body’s signals leads to both physical and psychological progress. The body slowly opens up, trusting us not to go too far. The muscles grow stronger for having been called on but not abused. Even our bones are strengthened, responding to our requests. Meanwhile, we might just develop patience, discipline, humility, and compassion toward ourselves.

Adjustments and Safe Space

A Yoga class should feel completely comfortable. It should have an atmosphere of radical acceptance and ease.

One issue that can make some people uncomfortable is physical adjustments by the teacher. Some teachers are very hands-on. There are good reasons for this. Sometimes a light touch in the right place can bring you into better, safer alignment, and sometimes firm pressure in a certain spot will let you loosen and sink into a stretch in a way nothing else can.

If you have an aversion to being touched, tell your teacher before class. There are plenty of people for whom this is true and it will be no big thing to the teacher. There are other ways they can guide you toward correct alignment, either verbally or visually.

If you have any inclination of distrust or discomfort in class, you can leave at any time. The unfortunate truth is that not all teachers could be trained or intuitive enough to respond to every potential student appropriately. And, as in any setting, some teachers and students just won’t be a good fit.

Don’t give up! If you try a class and it isn’t right for you, ask around. Do the research. There are oodles of amazing people teaching Yoga these days.

Seek out the teacher who speaks to your soul.

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The Secret to Every Yoga Posture (Yoga Basics #3)

7/10/2015

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I love freaks. I have profound respect for people who turn their challenging differences into triumphs and those who push at arbitrary social boundaries.

But becoming a contortionist or a strongwoman or man is not what asana practice is about.

Originally asana meant “seat.” When Patanjali used it in the Yoga Sutras it meant “seated meditation posture.” It wasn’t until Hatha Yoga began in the 10th century that it came to refer to postures meant to build physical and mental endurance.

In the records we have of early asana, up to the 19th century, nearly all of the postures are seated. There are a few inversions, like shoulder stand and plow, and a couple are done lying on your back. There are only two standing poses and they are both balances.

The original yogis held postures for very long stretches of time. It was during the era of the British Raj that asana practice the way we know and love it was born. In the quest for an Indian exercise regime to answer to British “physical culture” and to strengthen the populace in pursuit of independence, the postures of Hatha Yoga were blended with exercises from Indian wrestling and European gymnastics.

The genius was maintaining focus on one’s breath. This is what gives yoga asana its unique mental and spiritual benefits. Being able to touch your head with your foot gives you no assurance of personal development; but being able to stay present in this moment with what is – whatever that is – that makes sparks fly! It creates strong connections in the empathic, intuitive, and higher order thinking parts of your brain; it gives perspective on life that helps you escape a narrow view and gain the wisdom of the big picture; it creates a sense of spaciousness within that will help you transcend the ego and find peace.

The secret to every yoga asana is that it doesn’t matter what your body looks like in a pose. It doesn’t matter how deeply you can enter a posture physically. As long as your alignment is good and there’s no pain or strain, the posture itself is secondary.

What matters is your ability to be in the pose, to not let your mind wander away. It takes practice. There are a lot of thoughts that fight for our attention during an asana practice. When I started, mine sounded like this: “I should be able to go deeper. That person isn’t doing it right. Am I showing too much cleavage? I’m better at this than half the class. When will the teacher let us out? I shouldn’t have had that sandwich. Half the class is better than me at this.” And on and on. Because that’s what brains are built to do.

But keep coming back to your breath and your body with patience and compassion and eventually you’ll find acceptance and then peace of mind.

In the meantime you’ll gain all the physical benefits of yoga – strength, flexibility, balance, a healthier heart, better digestion, and a stronger immune system. And that will give you the physical stamina to take your newfound joy out into your relationships, your work, your world.

All you have to do is keep coming back, back to your practice, to your body, and to your breath. Eventually you will find freedom: freedom from your thoughts, from your ego, and from your cultural conditioning. And maybe you will become a freak. Not a contortionist or a strongwoman or man, but that rarest of all types of human, enlightened.

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Yoga Breath (Yoga Basics #2)

7/4/2015

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There is a lot of emphasis on breathing in a Yoga class. At the beginning, we’re told to pay attention to our breath to become centered. Throughout the postures, we’re reminded to return to our breath to stay focused. And in savasana we are directed to set our thoughts aside and just breathe.

So, what’s with all the prompts to remember to breathe? It’s not like we’re going to forget—breathing happens on its own.

A long time ago yogis discovered that breathing is the link between the body and the mind. We know now that it’s our access point into the nervous system. Slow down the breath and we tell both body and mind that all is well, it’s ok to relax, let go, and move our attention inward to where the real work of Yoga takes place.

Slow deep breathing shifts the chemical balance of the brain away from stressed out, negative, fight or flight thinking and releases neurotransmitters that make us feel content and happy. All of the unique mental benefits of Yoga rely on this shift from uptight to peaceful—a change in perception that is brought about simply by conscious breathing.

During asana, breath awareness keeps us safe; with our awareness tethered to the breath and our physical sensations, we quickly become aware of any discomfort or strain, both of which increase the pace at which we breathe. It also keeps us grounded in the present moment, so our practice doesn't slip away while we think of other things.

On another level, using the breath as an anchor for consciousness keeps the incessant chatter of the ego at bay. Yoga is many things. One of its most famous definitions, from the Yoga Sutras of Patanjali, is “Yogas chitta vritti nirodha”—Yoga is the stilling of the fluctuations of the mind. Continuously returning our attention to our breath throughout a Yoga class makes the practice a moving meditation.

Staying with our breath helps us start to recognize the transient nature of thought; then we can begin to untangle the perception of our thinking self from our true Self.

Try as we might, thoughts will keep popping up. Minds will wander. It’s their job to keep us safe by scanning the outer and inner environments for threats. The bigger job is to be patient and not get frustrated with the thinking mind.

Every time we catch ourselves thinking and return our attention to the breath, it’s a little victory. Every single time that happens we’re building our capacity to be fully alive to the present moment. We are taking a step toward joy and away from fear. Every single time, we move a little closer to freedom.

We don’t have to be in class to use the breath to bring us into the present moment. Try it at traffic lights, in line at the store, or between receiving and responding to texts. The breath is a talisman we cannot forget and leave at home. It is a constant reminder of our impermanence. And it is the portal into a more joyful, authentic, and love-filled life.

Breathe easy, Super Friends.

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Yoga First Timer (Yoga Basics #1)

7/1/2015

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1. What you need to bring: clothes, mat, cash, water

So, you’re going to Yoga for the very first time? Congratulations! Yoga is one of the very best things you can do for yourself—for your whole self: body, mind, and spirit.

Here are some things you might want to know as you head to class.

First, wear comfortable clothes you can breathe and move easily in.

If you have a mat, bring it. Most studios have mats you can borrow (sometimes for a nominal fee); however, if you’re going to a class that isn’t at a studio, there’s a good chance they won’t have them. You can find perfectly good mats at discount stores like Ross for half what they’d be elsewhere.

Most classes cost money. At studios you can usually use credit or debit cards but many teachers deal only in cash.

Bring a water bottle. Even if it’s a gentle form, it’s a good idea to bring your own water with you.

2. What to expect when you get there: paperwork, shoes, props

Someone will greet you. This might be a front desk worker or the teacher. They might have you sign a liability waiver or fill out a new student form, and they will (hopefully) ask if this is your first class and if there’s anything they should know. What they really mean is "Do you have any major physical or mental issues that would affect your ability to do the poses or sit still?" If they don’t ask, tell them. Especially if this is your first class, that’s important information for a teacher to have.

Then they’ll show you around and answer any questions you have. Come about 15 minutes before class starts to make sure there's time for all of this. After your first visit to a place, come 5 to 10 minutes early to allow time to check in and set up.

You’ll leave your shoes in the lobby or off to the side of the room. Then you’ll spread out your mat and get any props the teacher recommends (blankets, blocks, and straps are common). When you have everything you need, just chill on your mat. You can sit or you can lie down; you can stretch out or meditate.

Most people appreciate quiet before class so they can begin to get centered. However, there are also classes that are super social. It just depends.

3. The three parts of every class: centering, movement, savasana

Every class starts with some kind of centering. This may be short or last for up to ten minutes. Some teachers will guide you through a breathing exercise (called pranayama). The reason for this part of the class is to set aside the day-to-day thoughts that clutter the mind and become fully present, in the now.

After centering, the teacher will guide you through stretches and postures (called asana). Especially as a newb, you’ll find yourself watching other students to see how to do the poses. That fine. Just don’t compare yourself to them. While every pose has a “full expression,” which is what you see in books and magazine, every pose also has a feeling or an energy that comes with it. That’s the real pose, and it looks different on different bodies. Eventually, with practice, you’ll come to find that feeling.

In the meantime, don’t overdo! Yoga should never cause strain or pain. Overstretching causes tears in muscles and attachments. If you find yourself in a class you can’t keep up with, just do what you can and take breaks when you need to. It’s not a competition and there is no judgment.

The end of every Yoga class is a pose called savasana (sha-vA-sa-na). Savasana is usually done lying on your back with you feet angled toward the corners of your mat, and your arms are about half way between being at your sides and being in a T. Palms face up. If this is uncomfortable because of soreness in your low back, bend your knees, set your feet wide apart, and let your knees rest in on each other. Or, if that doesn't fix it or you're uncomfortable for other reasons, you can always do savasana on your side, face down, or in an upright seated posture.

Some classes have short 5 minute savasanas and some have longer 10 to 15 minute savasanas. The goal here is to relax the body completely, experiencing physical stillness and mental peace. It’s not as easy as it sounds!

4. Finding the right class for you

You may be going to your first class because you did a ton of research on the purpose and history of each and every type of Yoga available in your area; you surveyed local teachers and students to understand the best physical and psychological fit for your particular needs; and/or you received guidance in a vision during deep meditation. Or you’re going because your friend said, “Come with me!” Either way, it's possible that the first class you go to might not be the right class for you.

To say that Yoga styles vary is putting it mildly. If you want strenuous, athletic Yoga, there’s Ashtanga and Vinyasa Flow; if you want to focus on getting the alignment of each pose just right, there’s Iyengar; if you’re more interested in consciousness altering, there’s Kundalini, and the list goes on.

More than anything else, what will matter is the teacher. You may have to try a few different schools and/or teachers before you find the one who clicks with you. But along the way, you will learn and grow. And if you stick with it, your mood will improve, you’ll think more clearly, and you’ll feel better in your skin. Maybe you’ll even become a yogi.

Best wishes as you embark on your Yoga journey!

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​Why Have a Home Practice?

Do enjoy your practice.

​Do take time to turn inward before you begin.

​Do be present.

Don’t feel like you have to do every pose.

​Do hold each pose for a few breaths.

Don’t overdo.

Do savasana.

Do keep at it.

Finding the Shape

Modifications

How Long Should I Hold the Pose?

Benefits

Assume the Position

Feet

Seat

Knees

Spine

Shoulders and arms

Second Side

How Long Should I Hold the Pose?

What Good is it?

How Pranayama Works, Mystically Speaking

How Pranayama Works, Scientifically Speaking

A Place to Begin, Abdominal Breathing

Food

Breathing

Finding Your Edge

Adjustments and Safe Space

1. What you need to bring: clothes, mat, cash, water

2. What to expect when you get there: paperwork, shoes, props

3. The three parts of every class: centering, movement, savasana

4. Finding the right class for you

Yoga Talk

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Categories

Why Have a Home Practice?

Do take time to turn inward before you begin.

Do be present.

Do hold each pose for a few breaths.