Home practice is one of the key elements to integrating yoga into your life. It is often something which people find difficult to apply and the reasons vary from “not enough time’, “nowhere quiet and comfortable to practice” to “I can’t remember all the poses” and “I just don’t know how to sequence practices”.
Some of these may sound familiar to you if you have been putting off starting your own yoga practice at home. You may well be attending weekly classes but have just not got around to finding time to explore yoga yourself in your own home. One of the most rewarding things I have done is to establish a routine of home practice for myself. Sure there are times when I am too tired or not well enough but that is ok because Yoga is about listening to your body (but be careful that you are not listening to your mind..which has the habit of finding reasons why this or that is no good or not working!)
So how do you go about it? Well the important thing is to begin….set aside a short period of time each day either early morning, or late afternoon. Do not restrict yourself with unrealistic expectations like “I will do a one and half hour class every day before I have breakfast. (this may be quite easy to do at the ashram where you do not have your other obligations of family and work) Start with a shorter session but try to allow enough time for a few asanas as well as some breathing practices and or relaxation. This may even be making sure that you allow yourself 5-10 mins lying in Shavasana at the end of your other asanas.
Find a space that feels right. It does not have to be huge. You can enhance the energy and atmosphere with a candle and some incense if you have some. I have set up a small yoga room in one of the spare bedrooms but I often just go outside especially if the weather is good. ( I find that nature is the best atmosphere for me)
Let your body tell you what poses are right for you on each occasion. Some will be repeated perhaps each day but sometimes you will just feel like doing one pose more than others. Begin with gentle movements and warm the body up then try to balance the practices out a little with a few forward and backward bends, a couple of standing asanas, a twist and if inversions suit your body an inverted pose to increase the flow of blood to your brain (it is also a great way to gain a new perspective on something!)
Swami Niranjan suggested the practices of Tadasana, Tiryaka Tadasana and Kati Chakrasana as excellent general practices for the spine.
I like to do at least some observation of the natural breath at the beginning and end of my practice and usually incorporate at least one other pranayama or breathing practice. (A good one for beginners is abdominal breathing )
Do not despair if you find that your practice is a little erratic at times…show compassion to yourself …just roll out the mat once again and begin with stillness. There is a great article in the current issue of Australian Yoga Life Magazine….sequencing a home practice if you would like to read more.
Back bends are probably the most commonly thought of yoga postures when you think of yoga. Just about everyone will have seen an image of someone in the cobra or Bhujangasana pose.
Back bends expand the chest and open the heart space. Usually performed on inhalation the back bend is a stimulating practice that produces heat and energy. In contrast to forward bending (see previous post) they work against gravity and therefore require some strength especially in the lumbar spine.
With this in mind yoga students should always begin gradually with some of the less intense poses such as the flying locust (Ardha Shalabhasana), as this posture helps to develop the necessary strength in the back. You can then move on to Saral Bhujangasana (half cobra). Another excellent practice to prepare for the stronger back bends is Khanderasana (the shoulder pose). As always it is important to work within the limitations of your body so that strain of spinal joints is avoided.
The stimulating nature of these postures means that they are considered to be more extroverting…allowing the practitioner to be open to life’s experiences.
Back bends should normally be followed by a forward bend like Shashankasana or pose of the child (see previous post) as this helps to balance out the body and allows the previously compressed vertebra to open up again.
These asanas rely on gravity to bring the trunk of the body forward. In many the hands are raised above the head such as in Pada Hastasana (hand to foot pose). Forward bending asanas loosen up the back, gently stretching the back muscles and separating the vertebrae whilst the compression in the abdominal area provide a gentle massage for the digestive system. An exhaling breath is used as you bend forward activating relaxation and there is a general sense of letting go.. “surrendering to the moment”. When bending forward it is important to lead with the chest, to use the abdominal muscles to support the lumbar spine and to bend from the hips not from the waist.
Of course care must be taken with forward bends to ensure that you do not force the back to bend further than its present flexiblity will allow. Forward bends also put some stress on the lumbar spine particularly as you pass through the 20 degrees so people with lower back problems especially disc problems need to seek advice from a qualified yoga teacher and may need to check with their doctor. Often the practices can be performed in a modified way with shorter levers and for those people with high blood pressure you can ensure that the head does not move below the heart.
Forward bends such as Shashankasana (pose of the child) can be very soothing and are often a good way to release anger.
Forward bending poses should be followed by a backward bending pose to balance the practices out. A good one especially for beginners is also a relaxation pose known as the Crocodile pose (Makarasana)
Some useful links for yoga and the management of back pain are http://www.yogamag.net/archives/2000/cmay00/back1.shtml
Posted in Asana, Uncategorized
Tagged asana, breath awareness, forward bends, health, healthy-living, letting go, lumbar spine, Relaxation, yoga, Yoga postures
Asana is the name given to the physical poses or postures of yoga. It is what most people think of when they think of yoga and is often referred to as Hatha Yoga. “Ha” meaning sun and “tha” meaning moon, where the sun represents the positive energies and the moon the negative ones. It is bringing these into balance through postures that is the practice of asana.
Asana are quite different to other exercises though, as you are asked to be aware of the breath and use the breath to move into and out of asana. Often the exhaling breath is used to help steady the body and mind and enable the muscles to lengthen or strengthen depending on what the asana is aimed at doing. You also need to keep the mind with the practice…..all too often the mind wanders to this and that so the practice of asana helps to balance the wild fluctuations of the mind.
Swami Satyananda says in the introduction to his book Asana, Pranayama, Mudra and Bandha that
“The body and mind are not separate entities although there is a tendency to think and act as though they are. The gross form of the mind is the body …and the subtle form of the body is the mind.”
In this way the actions of the body will affect the mind and the activity of the mind will affect the body. You probably know from your own experience how negative thoughts can make you feel lethargic or more aware of aches and pains and you may also have experienced the “good” feelings you get when you have been out riding a bike, walking in nature or doing some form of exercise. Most doctors now agree that exercise is not only good for the body but good for the mind.
According to Patanjali (who is often referred to as the father of yoga) asana is about finding a position that is steady and comfortable. So the practice of asanas is developing the ability to be steady and comfortable in different poses, bringing the mind and body into harmony. Ultimately the practice is designed to enable one to sit comfortably in meditation. However there are many other benefits of asana practice. Regular practice keeps the joints flexible, the muscles and ligaments are gently stretched and strengthened, tensions and toxins are released and the mind is brought into balance with the body.
So what are you waiting for???.. find a teacher and get onto that mat!