Making Changes One Step at a Time

It's that time of year for resolutions and changes. No doubt many of you have big plans for positive changes. But, just how will you get there? Your yoga practice and the concept of viṅyāsa krama can provide some sound guidance.

Imagine you are in the forest or mountains and ahead of you is a natural staircase comprised of stone. The ascension is not uniform or predictable, some of the steps are more substantial or minimal, the stride from one to the next may be great or simple and every so often there will be secure plateau to pause. This is the embodiment of viṅyāsa krama.

Every asana, meditation or pranayama can be viewed as steps in a staircase. Some of them are accessible and easy to run through and others require a little more time, consideration and preparation. Every once in a while, we have to go back down to the bottom and start again. And every so often, there is a natural plateau or pause.

Consider a challenging arm balance like parsva bakasana (side crow). The first kramas of this pose are are fostered and nourished in adho mukha svanasna (downward facing dog). Active hands, arms and shoulders working to support the body create the strength and structure for parsva bakasana. As your practice expands, you are engaging the energy of manipura chakra and tapping into the lift of uddiyana bandha. A major step along the way is finding bakasana (crow).

Moving on, developing the twist of the torso in utkatasana (powerful pose), encouraging the triceps to leverage the strength of the thigh in the twist, while the hips stay in line with knees and feet. Keeping this parivritta utkatasana (twisted powerful pose) squatting down to reach your hands and firmly grounding them to the earth. Only then are you ready to test the waters of bearing your weight, your hips and your heart on you hands. Finally, your heart reaches forward, your upper body engages, uddiyana bandha lifts and your feet fly gently off the early. You've made it to the summit of parsva bakasana.

With each intentional step, respecting the time, effort and energy it takes to work through it, you can get to the top, the apex, the final goal.

So how does this affect those resolutions? Those challenges and goals in your life can be viewed as needing the same special steps to work through them. What are those steps, big and little, that will get you to the goal. If your goals is to lose weight, don't just focus on the final goal, the first step might be a simple one of eliminating soda or drinking more water. If your goal is to organize your entire house, the first step may be to start with a room or better yet, a small drawer.  If your goal is to find a new career, the first step may be rediscovering your strengths and passions.

If you are not making progress or you fall away from that ultimate goal, what plateau has become too comfortable, how can you move the next step? How can you move in the right direction and in the right way?

Namaste. 

Mastering Child's Pose

One of my teachers, Gina Caputo, once said, “You can always pick out the advanced students in the room. They are the ones who actually will find balasana (child's pose) during their practice.” This speaks volumes to me. The opportunity to take a break, reconnect with breath and intention and enjoy some introspection during my practice is many times more challenging than that day's peak pose.

It's easy to fall into the trap of thinking that doing advanced poses makes you an advanced practitioner. While this can be true it is not always the case. Yoga is much more than a series of poses. It's when we can turn inward to become more connected to ourselves and take that outward to become more connected to others that we really advance. 

 

Regardless of which poses are in my asana practice, when I move with intention and as a full body prayer the practice is more challenging, more enjoyable and more peaceful. When my focus is on full and complete ujayii breaths, my practice is elevated. When my practice is woven with intention and meaning it also lingers with me when I walk away from the mat. 

So, they next time we're in class together, join me in balasana, full breath or make your practice a full body mudra and we'll take a few steps forward together.

Namaste!

Finding Balance

“Happiness is not a matter of intensity, but of balance, order rhythm and harmony.”
-Thomas Merton (monk, poet, social activist)

Hard and soft. Ebb and flow. Yin and yang. Teeter and totter. Life is a balancing act. The thing about balance is that it requires constant adjustment, alignment and calibration. Balance is important in every aspect of life; food that fuels your body, work that provides for your family, play that renews you, and faith that sustains you.

When I think about finding balance on the mat, regardless of the pose, I'm reminded that it's the minor, more subtle adjustments that are effective at bringing me back to stability. Big, grandiose movements or changes just create more unsteadiness and cause plenty of other problems. Finding balance on the mat requires strength and softness, activity and stillness, focus and release.

Consider ardha chandrasana asana (half moon pose). The bottom leg is rooted to the earth, strong and stable, creating a sold base. The hips are soft, open and effortless, providing realease and a gateway for the energy of the pose. The back leg is active and expansive. The torso is lifting and lengthening, providing space for soft, full breath. The heart shines forward as the arms and hands radiate. It is one of my favorite balancing poses. It requires balance and minor adjustments throughout the pose to feel the stability. When I can really settle into ardha chandrasana I can feel the full potential of my strength and the full comfort of my grace.

When I find that same balance in my life, possibilities seem endless. Finding balance off the mat requires similar minor adjustments and movements. There are lots places in my life where minor adjustments can have a big impact. Providing a little extra care and attention in a hug, an unexpected kiss or unscheduled date for my husband. Taking time to cut loose and play before chores or work is done with my children. Doing that one extra assignment or duty to make a co-worker's day a little easier. Smiling and breathing as my bags are inefficiently packed by a store clerk. Little adjustments and small changes can make the balancing act of life a little more stable.

How do you find balance? What adjustments or changes work best for you?

Get Out and Play!

"It's too nice to be inside today, go out and play!" These words can be heard any given day at our house. Thankfully, the kids can usually find something fun to do outside on a nice day. Swinging, shooting baskets, playing catch, drawing with sidewalk chalk and biking are some of the regular activities seen near and around our house. There's just something about the fresh air and the sun on your shoulders that makes being outdoors refreshing and fun.

This holds true for yoga. I love to practice outside. Last year, I was on a family vacation at the Lake of the Ozarks in Missouri. We had a comfy little cabin with a narrow deck that sat just several feet away from the lake. Since I'm an early riser, I would venture out with my mat and enjoy a simple practice before everyone else awoke. It was lovely. The warmth of the air, the gentle breeze off the lake and the water lapping against the rock wall provided a soothing environment and soundtrack for my practice.

I also had an opportunity to practice with my mom and sister on that vacation. We would meet early in the morning, when only the serious fishermen stirred, but the rest of the world was sleepy. The resort's tennis courts overlooked the lake and were the perfect place for our practice. We took turns leading the practice and then went our separate ways to pursue the activities of the day. This vacation solidified my love of outdoor practice and left me wanting more.

Practicing outdoors can be so invigorating. The connection with nature can offer a new opportunity to feel rooted and connected with the earth. The change of scenery can motivate you to explore your practice in new and different ways. A shake-up to your normal routine can feel like you are experiencing a flow or asanas for the first time. Enjoying the beauty and majesty of nature can directly connect you with the Divine.

An outdoor practice can also offer some challenges to help you grow. Differences in terrain, whether it's concrete, cobblestone, grass, sand or dirt, can provide new perspective for rooting and balancing. Random noises or pesky bugs can increase your need to focus and prioritize your drishti. Other distractions like on-lookers, pets, heat or humidity create the need to turn inward.

It can be a little daunting to move your practice from the comforts of your DVD player, gym or studio. If you are interested in giving it a try, here are a few suggestions:

1. Do a few sun salutations on your back lawn, patio or deck. Try it when the actual sun is coming up and you are in for a real treat.

2. Strike a few simple poses; tadasana (mountain), vrksasana (tree) or adho mukha svanasana (down dog), at a park. Make it a game of Simon Says if you have your kids around.

3. Just sit quietly outside for a few minutes on your porch or a park bench for a brief meditation on creation, nature or the elements.

4. Suggest your studio or gym to hold a class outside. On a hot summer day, try a poolside flow and then slip into the cool water after a mellow savasana.

5. Find an outdoor yoga event in your area. Just search the web for “outdoor yoga your city” to find great events. There is such great kula (community) and energy at these events and they are typically attended by yogis of all levels.

So, give it a try, get out and play! It's too nice a day to be inside.

Have you tried practicing outside? If not, do you think you'll give it a try?

***For those of you in the Omaha area, be sure to check out Yoga Rocks the Park this summer for a great and fun opportunity to bring your practice outdoors. http://yogarocksthepark.com/omaha-2011/ ***

Intention

It's easy to get caught up in the current of life. Going through the day, blindly running through a to-do list just to get things done, because they are expected, because that is the routine. There are so many demands; spouse, kids, home, work and committees to name a few. And then there are all of the wonderful distractions; television, facebook and smartphones. Purpose can easily get lost in the shuffle.
Intention can really make a difference. When you act with deliberate thought, effort and purpose, it shows. Think of the times you received that perfect gift that you did not even know you wanted or would love, deliberate thought was behind that gift. When you put together a meal from scratch with healthy, fresh ingredients it just tastes better and fills the soul as well as the belly, effort was put into that meal. When you participate in a well-planned meeting with direction and energy it's amazing the teamwork you can cultivate and what you can accomplish together, a purpose was shared.

Intention can be nurtured and honed on the yoga mat. At most classes, the teacher will instruct you to set your intention, focus on it and return to it throughout your asana practice. Why are you there? What do you need? What can you contribute? When you are new to yoga, there is so much to learn and get comfortable with and intention is no different. It always helps me when teachers encourage intention and go a step further to suggest a few.

I am strong. I am balanced. I am grace. I am peace. I am love.

Broader intentions can be incorporated to your practice as well. Consider dedicating your practice to someone or something as you would a prayer. Dedicate your practice for someone who is unable to. Dedicate your practice for the healing of a community in pain or conflict. Dedicate your practice to mother earth or father creator. Intention and dedication can add meaning and depth to your practice of yoga on and off the mat.

When intention becomes a regular part of your asana practice it easily begins to seep into other areas of your life. Instead of being caught up in the current of life you act with deliberate thought, effort and purpose. Intention.

What intentions do you invoke during your practice? How have you noticed intentions enhancing your life off the mat?