(Inspiration comes from: “The Heart of Yoga”)
Yoga is a practice of observing yourself without judgement. Asana translates as “posture.” The word is derived from the Sanskrit root as which means “to stay,” “to be,” ‘to sit,” or “to be established in a particular position.” An asana has two important qualities – steadiness/alertness and the ability to remain comfortable in a posture. You could take this concept off the yoga mat and into your daily life. Ask, “am I being steady, alert, and comfortable within the position I am in?”
When we practice asanas there is a natural starting point where we begin, just the same as for anything else in life. The starting point for our practice is the condition of our entire being at that present moment. Because we are all changing constantly – our bodies, our minds, our emotions, our energies – even the exact same sequence of postures done in the same way will be a different experience every single time we do them. It is helpful for us to know – be aware – of our whole self so that we can advance step by step, developing our practice in accordance with our abilities.
Developing a yoga practice (life practice) according to this idea is referred to as vinyasa krama. Krama is the step, nyasa means to place, and the prefix vi- translates as “in a special way.” This concept tells us that it is not enough to simply take a step; that step needs to take us in the right direction and be made in the right way.
Inspired by passages within: “Yoga Mind, Body, and Spirit: A Return to Wholeness” by Donna Fahri
Take time to pause frequently and ask “Who am I becoming through this practice? Am I becoming the kind of person I would like to have as a friend?”
Our whole day offers us the opportunity to practice yoga. What we learn on our mat can be a reflection of where we are – our asana can be a powerful mirror for us. During asana, rather than focusing on the external form of your posture, learn to perceive progress through “invisible” signs. While your asana unfolds, it may be helpful to ask, “Am I moving towards greater kindness, patience, or tolerance? Am I calm and centered even when other people around me are fidgeting or distracted? Is the energy I am creating within my whole entire posture grounded, attentive, and at ease?” Check in with your breath to see if it is easily and fluidly moving through your body. When I find myself pushing my body to its limits just to feel the pose more intensely, I honor where I am and without judgement, and bring myself back into a pose that feels more like a compassionate offering.
I realize that what I create on my mat is going to be carried with me for the rest of the day. If I let go of the external form, and create a focused, calm, attentive, beautiful asana practice (a dance with my body following my breath) – that’s what carries me through my day. On the other hand, if I create pressure, pushing, resistance, holding of my breath (bottling) – then that is what unfolds throughout my day. Yoga is a disciplined practice – where we take care of and tend to each moment without judgement. We are all human – we fall and we will never be perfect (and that’s not the point anyway!!) – but we pick ourselves back up – look honestly at where we are at – and start walking the path again.
The adrenal glands secrete the stress hormone cortisol in response to an acute crisis. When people are regularly stressed, their cortisol levels may be chronically elevated. Persistently elevated levels of cortisol can have adverse effects on the immune system, on body weight, and on memory. (source: Timothy McCall, M.D.)
A study at Benares Hindu University found that three- and six-month practices of yoga lessened depression. The practice consisted of relaxation poses, inversions, and other asana, pranayama, and mediation. The yoga group and a comparison group treated with an antidepressant showed similar improvements in neurotransmitter levels, both experiencing a significant rise in serotonin levels and a decrease in the levels of cortisol and monoamine oxidase. Such changes may help to improve mood. (source: Timothy McCall, M.D.)
Adapted from “The Heart of Yoga”
How does our perception work? We often determine that we have seen a situation “correctly” and act according to that perception. In reality, however, we have deceived ourselves, and our actions may bring misfortune to ourselves or others. Just as difficult is the situation in which we doubt our understanding of a situation when it is actually correct, and for that reason we take no action, even though doing so would be beneficial. In yoga terminology, this is called Avidya – literally meaning “incorrect comprehension.” The opposite is Vidya, “correct understanding.”
Our incorrect comprehensions are very rooted in us because we often live life through a series of many unconscious actions and ways of perceiving that we have been carrying out for years. As a result of these unconscious responses, the mind has become more and more dependent on habits until we accept the actions of yesterday as the norms of today. Such habituation in our action and perception is called Sam Skara. These habits cover the mind with Avidya, as if obscuring the clarity of consciousness with a filmy layer.
If we are sure we do not clearly understand a given situation, generally speaking we do not act decisively. But if we are clear in our understanding we will act and it will go well for us. Such an action stems from a deep level of perception. In contrast, Avidya is distinguished by superficial perception. I think I see something correctly, so I take a particular action and then later have to admit that I was mistaken and that my actions have not proved beneficial. So we have two levels of perception: One is deep within us and free of this film of Avidya, the other is superficial and obscured by Avidya. Just as our eye is transparent and clear and should not itself be tinted if it is to see colors accurately, so should our perception be like a crystal-clear mirror. One goal of yoga is to reduce this film of Avidya in order to perceive and act correctly.
Using a MRI, Richard Davidson found that the left prefrontal cortex shows heightened activity in people who meditate, a finding that has been correlated with greater levels of happiness, better immune function, more flexibility in outlook, and a temperament that is harder to anger or fluster. The most dramatic left-sided activation Dr. Davidson has seen was found in a Westerner trained as a Tibetan monk. The calm demeanor and softness in the eyes you see in some spiritual masters seems to have physiological correlates in the brain. (source: Timothy McCall, M.D.)
Yoga has been shown to improve coordination, reaction time, memory, and other measures of effective brain function. When you study yoga, you are learning completely new ways to move the body, and coordinating different actions simultaneously. Beyond all the variety in asana, there are breathing techniques, visualizations, mantras, and different kinds of meditation. Each of these activities causes the brain to build new synapses, the connections between neurons. Scientists now believe that continuing to learn new things into older age is one key to increasing neuroplasticity and maintaining brain function. Yoga also teaches you to focus your attention. (source: Timothy McCall, M.D.)