Part of the energy shift occurring in our world is a movement towards the Inner Guru, or the teacher within. Traditionally, the yoga practice was taught by a teacher, a wise person named Guru, to a single disciple. The disciple often practiced one or two postures, a set of breathing techniques, and meditation tools, until he mastered them. Then, the teacher may give the student more. This process of learning took years, and even when the disciple was given permission to then teach the practice, he often did not feel worthy of following in the Guru's shoes.
Flash to 2020. Today anyone with an Instagram account is a yoga master. Not really, obviously, but you understand the dilemma. This is part of the movement away from the Guru, however. The Inner Guru, the teacher within, is the master you seek. However, if you did not do your work, spiritually bypassed it, or are just getting on the yoga board, then you are not there yet. This is why we continue to offer classes and strategies for you.
But I want to keep it simple this year. Let's focus on one pose, one breath, one mudra, one mantra each month. Let's simplify our lives by going back to deeper discovery. I will give you the basics - and you grab a journal and write about your discovery as you dig into these practices deeply each day. I say each day, because only by repetitively coming back to things will you peel away the layers. And only when you practice longer, will the practice become steadier and stronger.
Iyengar was fond of saying that the yoga pose begins the moment that you want to come out of it. Some people groan from the mere name of the pose itself. Doesn't matter. Practice, Practice, Practice...and all is coming - Sri. K. Pattabhi Jois
January 2020 Yoga
Posture: Balasasna - Child's Pose
Does it seem simple? Let's review:
Description: Come to a seated position bringing knees together, toes flat and hinge at the hip creases. Bring forehead to floor and arms at the sides of the body, palms up. Let shoulders spill forward towards floor. Relax hips back towards heels. This is Traditional Child's Pose.
Drishti: Internal/ eyes closed
Variations/ Modifications:
Flash to 2020. Today anyone with an Instagram account is a yoga master. Not really, obviously, but you understand the dilemma. This is part of the movement away from the Guru, however. The Inner Guru, the teacher within, is the master you seek. However, if you did not do your work, spiritually bypassed it, or are just getting on the yoga board, then you are not there yet. This is why we continue to offer classes and strategies for you.
But I want to keep it simple this year. Let's focus on one pose, one breath, one mudra, one mantra each month. Let's simplify our lives by going back to deeper discovery. I will give you the basics - and you grab a journal and write about your discovery as you dig into these practices deeply each day. I say each day, because only by repetitively coming back to things will you peel away the layers. And only when you practice longer, will the practice become steadier and stronger.
Iyengar was fond of saying that the yoga pose begins the moment that you want to come out of it. Some people groan from the mere name of the pose itself. Doesn't matter. Practice, Practice, Practice...and all is coming - Sri. K. Pattabhi Jois
* * * * * * * * * * * * *
January 2020 Yoga
Posture: Balasasna - Child's Pose
Does it seem simple? Let's review:
Description: Come to a seated position bringing knees together, toes flat and hinge at the hip creases. Bring forehead to floor and arms at the sides of the body, palms up. Let shoulders spill forward towards floor. Relax hips back towards heels. This is Traditional Child's Pose.
Drishti: Internal/ eyes closed
Variations/ Modifications:
- Extended Child’s Pose (legs wide, toes touching, and arms stretching forward, fingers spread & pressing down and forward into mat)
- Various Arm positions (on fingertips, Prayer behind head, etc.)
- Use pillows for either under knees, under head, or under buttocks if needed
- Roll small towel or bolster under ankles if needed
- Can rock from side to side into hips
Notes:
- Perform Child's Pose every day, at the same time of the day, whenever possible.
- Notice what changes each day.
- Practice variations to see how they change your experience of the pose.
- Notice the thoughts and emotions that arise when in Child's Pose.
- If you practice at different times of the day, notice how that changes the nature of the pose.
- Journal daily.
Mudra: Atmanjali Mudra
Description: Different than Prayer, in this mudra, the palms touch and are brought down in front of the breast bone so that the wrists are in alignment with the elbows. There is space between the fingers, space for you to contemplate, where the mind is not so full of what the ego believes it already understands. Fingertips gently touch. Often the head is bowed in reverence.
Benefits: Creates harmony and balance, repose and peace. It harmonizes coordination of left and right brain. It can support meditation or when you have a request for the Divine. It is with this gesture that you express reverence and gratitude. Many cultures like India and Thailand bring the hands to Atmanjali mudra and bowing when greeting someone.
Notes:
- Perform Atmanjali every day while in Child's Pose, but also when greeting someone and note the response and energy that it generates.
- It is advised to hold mudras for at least 15 minutes, but up to 45 for desired affect. Try this!
- Use with meditation.
Breath: Normal
Here we watch our normal breath, but with a deep understanding of the flow. We feel the inhalation (puraka) of cool breath coming in through the nostrils and we notice the exhalation (rechaka) of warm breath leaving the nostrils. In between notice the retention of breath (kumbhaka). Do not try to change anything. Simply become the observer of your breath. This is what breathes you every day. This is the natural occurring phenomenon that keeps you alive. Give reverence to the breath by placing the hands in Atmanjali mudra.
Meditation: Breathing
See above - the breath is the meditation. Stay here for 5-15 minutes or more. Immerse yourself into the breath and dissolve the ego. Just be.
Mantra: OM
Is there anything more divine than the simplest mantra of all: OM?
Are you still a little shy about chanting out loud in class? Here is your chance to practice. OM has three parts: AH - OH - MM. It is said to use all of the sounds available to us, and is actually the vibratory sound that makes up all that ever was, is or will be in the Universe. Chanting OM is said to bring us home. You will find that OM usually begins many longer mantras, so practice and open up the energy now, so that you can move into bigger mantras as the year progresses.
Notes:
- Practice chanting each part separately, and then put them all together
- Chant three times daily
- Work up to 108 times daily
- Chant OM whenever you think of it!
Remember to journal about your experience daily. Notice what changes throughout the month. And ask your yoga teacher for guidance with any of these practices before or after regular yoga classes. To book a private lesson, contact ONE Yoga at Info@OneYogaCenter.net or 609-918-0963.
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