We have continued to explore the 8 limbs of yoga in our classes this term. I prefer to think of them as spokes of a wheel, as together, they lead us to an integrated whole. In each class I teach, the spokes are present to support us to explore new territory of our bodies and minds and to develop a smooth relationship with ourselves, which can lead to ease and wellbeing. However much of a class is taken up with three parts of the yoga wheel. The Yoga Sutra, in the end of the chapter on embodiment, braids together the three practices of asana, pranayama and pratyahara. Each balances the other, and when threaded together create a stronger support for each other. Asana is posture, and we are advised to be steady and ease-ful in our posture Pranayama is breath awareness, and we are encouraged to develop a smooth and steady breath and to be mindful of the inhalation, exhalation and pauses between. Pratyahara is the blossoming of concentration as our senses are drawn towards a singular object and distractions are minimised. Today in our morning class we did a simple experiment. While sitting, we lifted one leg and open and closed the knee. On the other side, we did the same physical movement, but at the same time we added a breath awareness, we inhaled to straighten the leg, and exhaled to close. When we observed the effects of this practice, many could feel a distinct difference between the two legs- some of us even needed to re-do the first side with the breath awareness to feel an evenness in the knees. So what was going on? The same movement, but with breath awareness and co-ordination drew our attention deeper – we noticed less boredom and wandering of the mind- better concentration and focus. Asana- pranayama-pratyahara. The key threads of yoga practice And this reflects how I weave my classes. We practice movement co-ordinated with breath awareness, of the inhale, exhale and pauses, and this draws out attention inward. Our senses are then less distracted by external and internal distractions and our concentration and focus improves. Try the experiment yourself and let me know what you notice.
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This week we explored the first limb of yoga- Yama.
Yamas are values we are invited to cultivate in our interactions with others, the environment and ourselves. Like all of yoga, they are practices not something we are needing to perfect. In my daily practice, I have been bringing the yamas to the mat by physically locating them in space, and then connecting movement through that space as a way of exploring the qualities of the yamas. Associating the yamas in space is an aid to memory, and heped me develop a range of short at home practice sequences, which we explored this week in classes. Some of you asked for some more info so you can practice at home. Below is a summary of each yama with the Sanskrit name, and possible English translations or concepts that I am working with with each. You may have a different take. I have then listed the space and different movements that connect me to each quality. Feel free to create your own sequence to play around with at home! Ahimsa- Non Harming. Compassion, kindness. space above. Raising arms, reaching up, toe balance. Satya- truthfulness, openness, vulnerability, receiving feedback. space below. Folding forwards, touching the ground, child's pose. Asteya-non stealing, integrity, following through, respecting others time, knowledge and experience. Space in front. Chair pose, cat pose. Brahmacharya, Balance moderation, containment of energy, healthy boundaries. Space behind. Warrior 3, arms behind, back leg lifted, Dog pose. Aparigraha, Non possessiveness. Not over consuming, wanting what we have, sustainability. Space to the sides. Side beds, triangle, gate pose. Always start and finish with a checking in in a neutral place, Tadasana, easy rest etc and allow yourself to become aware of the effects of the practice to end. It is often tradition to dedicate the fruits of your practice to the benefit of all beings so you may like to try this to end. let me know how these qualities show up in your week. We are exploring Niyamas next week, hope to see you. With love Maureen |