And, of course, we all know that the reason for being is just that - BEING. Often we lose sight of this and think that more stuff, more knowledge, more money, more (fill in the blank) will give us the answer. We set goals, we achieve them, we set new goals because achievement feels great - but does it provide the answer? Probably not. What it may reveal to us is that what we are seeking is not external, but rather it something we already have.
"You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises which may reveal to you, where you are resisting your natural state" - Sharon Gannon
At the start of each session of yoga I teach, I always ask students to tell me their name and ONE word why they have decided to take a yoga class. I find one word can really allow students to narrow down their primary reason for attending a class, as well as give me a general idea of what the class is looking for from me. The words students give are generally similar from class to class, words such as "peace, flexibility, strength, happiness, calm, relaxation, me, break, quiet".
What these words also speak to are a deeper quest. There is something these students are seeking through practice, something they may feel they need more of, or are missing entirely in their lives.
After everyone tells me their words, I read the Sharon Gannon quote. Starting a yoga session by stating, "you cannot do yoga" is sometimes a bit of a shock. But, we came here to do yoga! As I read the rest of the quote, it becomes more clear that we are here for some physical movement, but perhaps there is something else we have come to do.
These words the students have chosen, they are already those things. Their natural state is relaxed, flexible (in mind), calm, strong, happy, peaceful. The practice of yoga exercises will allow them to access a sense of stillness where they begin to realize that what they are seeking already exists. We already possess all we need to be happy. Hatha yoga can be a way to begin uncovering this state of happiness, of BEING that we already are.
"Yogas citta vritti nirodahah" - Patanjoli's Yoga Sutras 1-2The definition of yoga, "yoga is the stilling or calming down of the whirls of perception - our thoughts about the information our senses provide". We practice with concentration, concentration on the breath, on the movements of the body, and on the sensations that we are feeling. In that concentration we begin to notice less chatter, less noise in our minds, and a greater sense of stillness and ability to be present in the moment we are in.
Through this, we begin to feel "yoga" - our natural state. A state that is calm, strong, flexible, whatever we seek - it is already there.
Practice:
Laying down on your back, breathing deeply into the belly, place your hands on your belly if you would like. Notice first the sensation of the breath alone before you begin to breathe deeply. Then deepen your breath and relax your belly with each inhale. Let the exhales flow out with ease. Maybe a gentle drawing in of the low belly at the end of the exhale. Notice the subtle pause at the start and end of each breath.
Cat/Cow - on your hands and knees, moving with the breath. Inhale - lift tailbone draw chest forward and look up, Exhale - drop tailbone to floor, draw in through belly and chest and look between the knees.
1/2 dog - From hands and knees position, reach hands forward, fingers spread and soften shoulders so the head moves between the arms, lift tailbone gently. Continue to breathe deeply here.
Downward facing dog - tuck toes under and lift up into a triangle shape with floor, hold for a few breaths, trying to be aware of how the posture is affecting the breath & mind. Bring knees to floor, and stand up.
Tadasana, Urdhva Hastasana, Ardha Chandrasana (Mountain, Hands up pose, 1/2 moon) - focus on grounding the four corners of the feet, strengthening the legs, neutral pelvis, long spine, soft shoulders, soft gaze, lift through crown of the head. Lift arms alongside ears, catch wrist and lean away from that side, then come to centre and catch opposite wrist then lean away.
Vrksasana (Tree pose) - from mountain pose, take weight to one foot and lift other foot to the calf or keep toes on floor with heel on the ankle. Square hips forward (don't worry about the knee just yet), and try to find a sense of mountain pose here. Hands together at your heart, or arms reaching up along side ears. Hold 5-7 breaths, repeat other side.
Half Surya Namaskar (Half Sun Salutation) - From mountain pose, reach arms overhead, then bend knees and fold belly to thighs softening neck and shoulders, hands come to shins and lift chest 1/2 way to make #7 shape with body (knees can stay bend), soften belly to thighs again, then hands to knees with a flat back and long spine, inhale to stand. Repeat
Trikonasana (Triangle) - stand in center of mat, feet legs distance apart, turn right leg so toes face to short end of mat, step left heel back slightly. Reach arms into T position, then pull right hip into body as you extend FORWARD over the leg (keep knees soft, but not locked, nor bent), release hand to shin or a block, bring left hand to hip and turn shoulder to sky, reach left arm up if shoulder allows, and take right eye to gaze at left thumb. Hold 5-7 breaths. Repeat other side.
Virabhadrasana II (Warrior 2) - stand in center of mat, step legs wider than triangle. Turn right foot forward and place hands on hips. Keeping spine perpendicular with the floor, sink hips straight down while knee lines up over the right ankle. Strong legs, ground in feet, right inner thigh lifts to the sky. Arms reach out in T position, shoulders soft. Gaze over right fingertips. Hold 5-7 breaths, repeat other side.
Utthita Parsvakonasana (Extended side angle) - From warrior lunge, extend body out over right leg and place forearm on the thigh, left arm circles down to floor then up alongside the ear. Gaze in armpit. Feel the line of energy from the outside edge of the left foot, up through leg, along torso, and through the arm. No wimpy arms. Strong. Hold 5-7 breaths, repeat other side.
Parsvottanasana (Intense side stretch) - Starting at top of mat, step back with the left foot about 2-3 feet. Angle foot very slightly to help with balance. Square hips forward, and catch opposite elbow behind back. Inhale, lift chest, exhale with a long spine, fold forward lifting tailbone slightly. Neck is soft, breath full and deep. Keep spine long and legs strong. No locking. Hold 5-7 breaths and repeat other side.
Seated hip openers - sit down and catch the knee with one hand, foot with the other to open the hips.
Salabhasana (locust) - Laying on your belly, bring arms alongside body with palms facing down. Inhale, lift chest, shoulders down the back. Strong grounding in pubic bone, inner thighs lifting to sky. Lift hands and legs away from the floor, triceps strong, shoulders engaging down the back and toward the spine. Neck is long, gaze forward of mat. No clenched bums! Hold 5-7 breaths, repeat
Setu Bandhasana (little bridge pose) - lay down on your back, feet on floor under knees. Arms in barbie, robot or trex (pick one, they are all the same!) position, hands pointing up to sky. Ground through feet and lift hips. Strong inner thighs pull toward groin, pelvis more in a cat tilt, grounding into back or arms lift sternum to wall behind. No clenched bums! Hold 5-7 breaths, repeat
Reclining Twist - arms in t position, drop both legs to left, gaze goes right. Hold several breaths then lift legs through centre and drop to right, gaze goes left. Deep breath into belly. Long slow exhale.
Savasana (corpse pose) - let it ALL go, relax here for as long as you would like.
Next Class at the Grand Theatre in Indian Head is on September 24th. There are drop in spaces available. Click the tab above to register.
First class (this sequence) at Argyle Park Community will be on October 6th. Call the community centre to register.
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