Beyond asana: The case for an inner yoga

When I tell people what I do, that I teach yoga, people imagine stretching and movement. And indeed the poses are so useful to us in the west in countering our busy, often stressful lives. For many, the weekly yoga class is a precious opportunity to move the body, calm the mind, release tension, and come away feeling calmer, focused and relaxed.

However effective and enjoyable, the postures represent a fraction of the practice of yoga: the astanga yoga or eight limbs described by the great indian sage Patanjali over two thousand years ago. A complete practice includes breathwork, meditation techniques as well as honouring moral and ethical precepts. In short, a template for how we might live in the world, yoga becomes a lifestyle.

I undertook my final teacher training in India, studying one to one with my teacher. At our first session he observed me as I moved through a sequence of poses that by then had become comfortable and familiar. “No more bending” was his considered conclusion. He taught me the power and beauty of mantra, chanting ancient prayers in Sanskrit, deepened my knowledge of pranayama, breathing techniques and we meditated together daily, releasing the mind to become absorbed in an inner bliss. Later in my studies I added mudra, sacred hand gestures to refine and intensify other aspects of the practice.

I have felt increasingly moved to offer a yoga that combining pranayama, mantra and mudra. Thus enabling one to move from the external world to the internal; from the physical body to the subtle body, to become fully centred, surrendering deeply and becoming absorbed in the self.

We had the first class today and it was a subtle and powerful experience. Intimacy and sacred space were created as we sat together, student and teacher in a circle forming a mandala, the symbol of wholeness. The joy of this way of working is that each of us becomes responsible for our personal experience, there is neither a constant referencing of the teacher, nor a need to give adjustment or correction. In stillness and quiet we practiced with eyes closed and a focus on our private, internal experience.

Personally I felt deeply calmed and relaxed and this was reflected in the comments and feedback of the students. The class runs weekly throughout February and March at Shekinashram, Dod Lane Glastonbury.

Details here:
http://www.jivayoga.co.uk/pages/yoga/inner-yoga-classes.php

Beginner’s Yoga: Getting started - practical tips

During January I receive many enquiries from those who are new to or returning to yoga. I wanted to share some thoughts and suggestions for anyone who is embarking upon the yogic path.

Which style of yoga will you pursue? Take a moment to think about the benefits you would like. Traditions vary greatly from physically demanding to relaxing and restorative. If you are seeking a spiritual focus, look for a class that includes chanting and meditation.

Choosing the right teacher is key to success and a sustained practice. Opt for drop-in classes rather than paying for a term. Calling ahead for a chat with the teacher is a good way of easing nerves and getting a feel for personality and teaching ethos. You are looking for someone friendly and approachable, a source of inspiration and support who can give individual guidance even in a group context and be sensitive to your needs and learning style.

Consider class times and how this will affect your commitment. Choose a day when you have plenty of free time so that you can arrive ahead of time rather than late and flustered. Seasonality is another factor; many of my students enjoy an evening class during summertime, but find this a very different proposition on a cold, wet, dark winter’s night!

Save money! If you have tried the class and are prepared to commit, offer to pay for a block of sessions and you may well be offered a discount. If on a low income call ahead, there may be a concessionary rate.

There is no need to buy specific yoga clothing unless you follow a dynamic, power or hot yoga. Light stretchy layers such as leggings and short sleeved tee shirt will allow a full range of movement; you may consider whether you need to invest in a supportive bra.

Many studios and teachers supply yoga mats for student use at no extra cost. You may prefer to have your own. Check supermarkets for a budget buy (under £10). I recommend that you pay more and invest in a quality branded mat when you are ready.

Yoga DVDs, wallcharts and books are useful resources once established. I don’t recommend them for beginners. Start your practice with a trained teacher to ensure you progress at an appropriate pace and so avoid injury.

Yoga is therapeutic but is contra-indicated in certain circumstances. If you have had recent surgery or have an active medical condition, do first check with your GP/medical practitioner and if you get go ahead, inform your teacher at the start of class or call ahead. If pregnant you should look for a specific pregnancy class as many postures in a regular class will be unsuitable.

Enjoy your yoga! You are setting out on the path of improved health, self knowledge and spiritual fulfilment.

How to resolve, successfully!

After the exuberant abundance of Christmas celebrations, a fresh attitude of health, simplicity and frugality is a welcome contrast. And so we move into January; a new month, a new year, indeed a new decade. A fresh sweep of time stretches ahead, clean and blank and ready to be imprinted with our hopes, wishes and goals. There is the feeling that we may sweep old habits away with the tinsel and recreate our lives, our very selves anew!

I offer a few thoughts and suggestions for anyone who may be embarking on positive change at this time.

1 Aim for sustainable, manageable change. Be kind to yourself and keep expectations realistic to ensure success.

2 Build upon what you have already achieved. For example an occasional yoga class could become a weekly commitment. If you attend class regularly, why not resolve to practice at home on the days you don’t see your teacher.

3 Let go of old habits gradually. Release the stress and drama of going cold turkey: aim for one dairy/alcohol/caffeine/sugar free day per week. When this is established, extend to two or three days, then five and so on.

3 When introducing new habits, set time parameters. For example including a fresh juice with breakfast for 10 days or for the month of January, then review.

4 Allow yourself to receive. Holistic bodywork such as massage will reduce stress and support other changes, particularly if exercising or detoxing. You might also invest in essential oils, and book a few sauna or spa sessions

5 Prioritise your new habits. Set time and money aside and honour your commitment to yourself. Block out time in your personal diary and family calendar and protect with vigilance! Attending to your health is not an added extra or luxury! It is key to your ability to stay relaxed, healthy. After all, when you are physically and emotionally balanced you will be in a much stronger position to support your loved ones.

I wish you every success in your endeavours and a peaceful and prosperous 2010

Happy New Year!

The twelve names of the sun

With cold feet and a warm heart, I have just returned from watching the midwinter solstice sun emerge from the night sky as it rises over Glastonbury Tor, a well observed ritual within my community. Sun worship is an ancient practice; early humans evolved spiritual beliefs and rituals that reflected their relationship with the natural world, and created symbols and deities representing the sun as a symbol of consciousness.

The sun is referenced liberally throughout ancient Indian texts and in the physical yogic tradition, we have surya namaskara, sun salutations, which are performed daily before sunrise. It is a flowing breath linked sequence of postures that generate prana, purifying and rejuvenating the practitioner.

I love the timelessness of surya namaskara and how, as we move through the poses we are connecting ourselves with thousands of years of yogic wisdom and honouring our connection to the rythms of nature. On a study trip to India three years ago I was introduced to a set of bija (seed) mantras that accompany surya namaskara, thus giving a complete and powerful spiritual practice. The sun is named in between each of the thirteen rounds, praising its aspects as follows:

Om mitraya namaha – the sun as friend
Om ravaye namaha – he who shines
Om suryaya namaha – dynamic aspect
Om bhanave namaha – remover of darkness and illusion
Om khagaya namaha - by whom we measure time
Om pushne namaha - who bestows strength and nourishment
Om hiranyagarbhya namaha – the golden germ of all life
Om marichaye namaha - Lord of the dawn, he who illuminates
Om adityaya namaha – the cosmic mother, boundless and inexhaustible
Om savitre namaha - vivifying and stimulating
Om arkaya namaha – source of life and energy
Om bhaskaraya namaha – revealing all truths and showing the path to enlightenment

The practice concludes:
Om sri savitre surya narayanaya namaha – salutations to the universal spirit

Using mantras in conjunction with the physical form allows us connect to and awaken these divine qualities and thereby embrace the tremendous strength and potential that exists within.

Maintaining health & harmony during the festive season

At this busy time of year it is important to take time out for ourselves. Periods of planning, shopping and socialising need to be balanced with adequate rest, exercise and good nutrition. Here are my 5 top tips for festive harmony:

1 Savasana with props: The ultimate restorative pose to calm the senses and soothe the nervous system. Try to find time for this every day during the run-up to Christmas. Lie on your back with a rolled towel or blanket under the knees and another support under the neck. Close the curtains, close your eyes. Relax deeply, allowing a full deep breath. Stay here for 10-20 minutes.

2 Carry a small atomiser of rosewater to mist the area around the face. The skin is easily dehydrated by central heating. This simple intervention de-stresses, freshens, hydrates and uplifts!

3 Select a simple mantra or affirmation, such as All is well, or Everything is flowing smoothly, My day always unfolds effortlessly. Write it out and place somewhere where you will see it several times a day: the mirror, fridge door, dashboard of the car or tuck into your purse.

4 Take healthy snacks to parties and social events to prevent overindulgence and mindless eating. I like to take grapes and fresh dates.

5 Stay connected to nature. The winter landscape can be quite breathtaking with bare trees silhouetted in bright daylight and hedgerows bejewelled with berries. I like to take a morning walk along the lanes around Glastonbury Tor; breathing in fresh air and enjoying the quietness of it all.