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The
Self Practice Guide Practicing
at home is the key to developing and deepening your yoga practice.
Just a few minutes each day can make a significant difference to your
practice and enable you to become much more at ease with the asanas
(the word for postures). It is important also to maintain regular
attendance at a class so that a teacher can be assisting and encouraging
you – but the more time you spend on the mat at home, the better.
As has been said, yoga is 99% practice and 1% theory. Remember that the fundamentals to practice are attention (or focus or
concentration) and awareness of body. Keep the mind focused on the
practice, the body and the breath – when you realise that your attention
has wandered, gently and kindly bring it back – it’s like training
a puppy, training the mind to concentrate on being present in the
actual moment. Listen to your body, respecting and working with your body with a sense
of loving gentleness – developing body awareness, observing the sensations
within the body and noticing how they arise and pass away. Be joyful
and happy in your practice. This isn’t an endurance test, this is
accepting you as you are and working gently and lovingly on your limits.
Smiling is the most important asana of them all. Keep the face soft
– if you notice that the facial muscles are tensing, then you need
to come slightly out of the asana. This is about being able to tell
the difference between tension and strength. Yoga is working with
a sense of strength and relaxation, not tension and force. During
a practice, think of moving with control, with beauty and with grace
– if you start losing these elements, then you need to ease off the
intensity of the practice. Control, beauty and grace are fundamental
to yoga. Remember that there are many variations and alternatives
to the asanas. Do what feels comfortable to you while at the same
time developing your potential. So to the practice. Start in savasana (corpse) pose. Lying on the
back, closing the eyes, taking the arms out at a 30 degree angle to
the body with palms facing upwards, feet out to the width of the mat
and letting the entire body relax into the ground, sensing the ground
completely supporting the body. Lie like this and try to keep the
mind focused on the breath for at least three minutes. Then breathe in and hug the knees to the chest, rolling around from left
to right, giving the back a good massage on the mat. Breathing out,
take the knees over to the right side, arms stretched out and turn
the head to look over the left shoulder. Hold this for four deep breaths
and then breathe in and take the knees over to the left and look over
the right shoulder, practicising to keep both shoulders flat on the
mat. Again, hold for four breaths. Breathing in, bring the knees back
to the chest and then breathing out take the knees to the floor. Breathing in and once again hugging the knees tightly to the chest, this
time rolling backwards and forwards five times – on the fifth time
rolling up to sitting on the mat. Sitting cross-legged, back of hands
on knees – consciously straighten the spine, lowering the gaze and
taking deep, slow breaths. If you know ujjayi breathing and the bandhas – uddiyana bandha and mula
bandha – then start using these techniques now. Ujjayi breathing is
based on slightly tightening the top of the throat so that a noise
like a wave surging up a pebbly beach is made for each breath. The
breath is smooth and controlled with equal length for each inhalation
and each exhalation. Uddiyana bandha is a slight pulling in and pulling
up of the lower abdomen (about three fingers below the navel). And
mula bandha is the root lock, a gentle tightening of the pelvic floor
muscles around the perineum (for women, around the top of the cervix).
These three techniques can significantly deepen your practice, heating
up the body and locking in energy – but they can take years to develop.
With the bandhas, don’t be too hard or forceful – more an attitude
of gentle firmness. Don’t be frustrated, be patient and apply them
when you can until eventually you will be able to hold them throughout
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Suryanamskar A (salute to the sun): standing tall, inside of feet
touching, breathing in and take the arms up the side, turn the head
so to gaze up at the thumbs – breathing out and fold forwards. Breathing
in and lengthen the back (keeping the hands on the floor or holding
the legs) and then on an out breath either stepping or jumping the
feet back. If the hands can’t reach the floor yet, bend the knees
so that you place the hands to the side of the feet. You are working towards a press-up position (chaturanga dandasana) with
the body supported by the tucked in toes and hands placed either side
of the chest (keeping the elbows tucked in to the chest). If you can’t
manage this (and it requires a lot of upper body strength), lower
yourself down onto the mat, knees first, then chest, then chin – and
breathing in come up to upwards dog. Then breathing out rolling over
the toes and taking the hips up towards the ceiling, heels down to
the floor and breathing. Hold this position for eight breaths and
then as you start to breathe in, step or jump the feet in between
the hands, extending the spine forwards – breathing out, fold into
the legs. Breathing in gracefully come up, gazing up – breathing out,
bringing the arms down and the palms together in prayer position at
the heart. Repeat this five times – it’s important to warm up and
loosen the body. Then taking the feet hip-width apart, hands on waist, breathing in and
stretching up, breathing out to fold forwards. This asana is called
padangusthasana (foot big toe posture). Either place the hands
on the legs or if you can reach the toes, first two fingers around
each big toe. Hold for eight breaths, then breathe in and lengthen
the back, breathe out, place the hands on hips – breathe in come back
up to centre, opening the heart and chest, gazing up at the ceiling.
Then on an in breath, step or jump your feet to the right for trikonasana
(triangle). Turn the right foot out at 90 degrees, the left foot in
slightly – there should be a straight line between the right heel
and the left heel and the distance between your feet should be the
same distance as one of your legs. Stretching the arms out, feeling
the energy flow from fingertip to fingertip. Breathe out and come
out over the right leg, taking the right hand down the leg or onto
the feet. The left arm is vertical and you turn the head to gaze up
at the left thumb. Keeping the legs straight, hold for eight breaths
then breathe in and come up – swap sides. Again, hold this side for
eight breaths then come up on an in breath and bring the feet back
together again as you breath out. Stepping the feet further apart this time for parsvakonasana (extended
side angle pose). Turn the right foot out at 90 degree angle and left
foot in slightly. Breathe out and bend the right knee (ideally the
shin is vertical, make sure that the knee is not beyond the ankle)
– hold for a breath, being aware of the weight in the back leg. Then
breathing out either taking the right forearm to right knee or if
you can manage it, take the right hand outside the right foot – breathe
in bring up the left arm and take it past the head so that you are
gazing at the middle finger of the left hand. Hold for eight breaths.
Then come up and swap sides. Now to prasarita padottanasana A (sideways stretch). Taking the
feet same distance apart as the previous posture, make sure that the
feet are slightly turned in. Hands on waist, breathe in and stretch
up, breathe out and fold forwards, either taking the hands to the
legs or if you can reach the floor, place the hands on the floor directly
beneath the shoulders with the fingers pointing forwards. Think of
folding from the hips rather than the waist. Gaze at the tip of the
nose. Hold for eight breaths then breathe in and lengthen the spine,
breathe out and bring the hands back to hips – breathe in and come
all the way up and gazing up. Breathe out and place the hands on the
thighs, breathe in and stretch the arms out so that they are parallel
with the floor. On an out breath go into prasarita padottanasana C: take the hands behind
and interlace the fingers, breathe in and stretch up, breathe out
and fold forwards, taking the arms and hands as far over your head
as you can manage. Hold for eight breaths. Breathe in and come all
the way up, breath out and step the feet back together again.
Balancing – use the elbow on a wall to help you balance if necessary.
Remember to be patient and positive in the practice. This is utthita
hasta padangusthasana: breathe in and pick up the right knee,
hold it with your right hand and keep the left hand on your hip (or
the left elbow against the wall). If you want to try the full asana,
take the hand to the foot and hold the big toe with the first two
fingers – if you do this, make sure that the standing leg is straight
and practice to straighten the right leg. Gaze at a still spot on
the ground a few metres in front of you. Hold for eight breaths, then
breathe out and take the knee/foot round to the right side, get the
point of balance and gaze over the left shoulder. Hold for eight breaths
then breathe in and bring the knee/foot back to the centre, both hands
on hips, straightening the leg and pointing the toes. Hold for eight
breaths and then do the left leg.
From here, bring the arms down to shoulder height so that they are parallel
with the floor and pointing in the same direction as the legs. Turn
the back foot out so that it is no longer turning in. Keep the upper
body vertical and gaze down the left arm, looking towards the left
hand and relaxing the shoulders. The hips and chest are now in line
with the legs – feel the hips and chest opening in the asana. Hold
for eight breaths and then change sides. This is virabhadrasana
two (warrior two) – perceive yourself as a warrior of peace and
harmony. In between each of the sitting positions, you can either do a vinyasa
or an alternative. And onto purvottanasana (seated back arch): place the hands behind
you, fingers pointing forwards. Have about a handwidth distance between
the fingertips and the buttocks. Breathe in and take the hips up –
remember it’s fine to bend the knees but practicising towards straightening
the legs and having the feet firmly flat on the floor. Gaze at the
nose. Again, hold for eight breaths. Breathe out and release the hips
onto the floor and do either a vinyasa or the stretch up. Janu sirsasana – bring up the right knee, then fold it out to the
floor. Don’t just flop the knee out, make the hip do the rotation.
Make sure that you are sitting firmly on your sitting bones and keep
the left leg straight and the left foot flexed. Breathe in arms up,
breathe out fold forwards, taking the hands either down the left leg
or around the left foot. Breathe in and lengthen, breathe out and
take the chest to the thigh and the right knee to the ground. Keep
breathing and keep focussing on the position. The point of gaze should
be the toes (but see note for paschimottanasana). Hold for eight breaths.
Then breathing in, lengthen the spine and breathe out and release
the posture – swap sides, bring up
the left knee this time. Onto the twist – marichyasasana C. Bring in the right foot as close
as possible to the right buttock with one hand width distance between
the foot and the left thigh. Place the right hand flat on the floor
behind you (not too far back, quite close to the body) and take the
left upper arm around the outside of the right knee – breathing in,
straightening the spine, breathing out twisting around to the right.
Remember that lengthening upwards is fundamental to twisting – as
is rotating from the upper spine. Use the arm against the knee to
deepen the twist. If you can bind (with the hands around your back),
do so. Gaze over the right shoulder. Hold for eight breaths and then
breathing in, turn the head to the front and breathing out releasing
the asana, straightening the right leg. Swap sides. From here to navasana (the boat). Bring in the knees so that the
feet are flat on the floor, taking the upper body back at a 45 degree
angle so that the point of balance is between the sitting bones and
the sacrum. On an in breath raising the feet from the floor – it’s
fine to keep the knees bent (with the shins parallel to the floor
if possible) but you are working towards straightening the legs. The
arms should be stretched out, parallel to the floor with the palms
facing in. Hold for eight breaths if possible. Then take the hands
to the floor beside the hips, cross the legs and on an in breath lift
up, supporting the body on the hands. Repeat navasana one more time. And now to what is called the finishing sequence. Start with a back bend
– either setu bandhasana (the bridge) or urdhva dhanurasana
(the wheel). For both, you start lying on the back. The point of gaze
is the nose. Hold for eight breaths and then release – take three
breaths on the floor and then come up one more time. All back bends need to be followed by a counterpose – a forwards bend.
So sitting up, raise the arms up above the head and fold forwards
into paschimottanasana. Hold for twenty breaths. Try to relax
the shoulders, don’t pull yourself down just by the strength of the
arms as this will block the flow of energy in the upper body. Then to shoulder stand – sarvangasana. Remember the contra-indications:
don’t do it if you have neck, eye or ear problems – or if you have
high blood pressure or if you are pregnant or on your period. If you
are in one of these groups, take your legs vertically up against a
wall while lying on your back with your hips as close as possible
to the wall. Relax the throat, the neck and the face. Gaze at the
nose and hold for twenty breaths. Then on an out breath go into halasana
(the plough) and hold for ten breaths and then come out of the asana.
Go to the counterpose – matsyasana (the fish). Most of your weight
should be on your elbows and your legs should be relaxed. Focus on
the heart chakra as this asana specifically works at that area. Gaze
at the nose and hold for eight breaths. Breathe out, releasing the
asana and come to sitting on the mat. Sitting in whatever way is most comfortable for you – preferably at least
crossed leg but practicising wherever you are, practice towards half
padmasana (lotus) or full padmasana. Back of the hands on the knees,
thumb and first finger touching to keep the energy flowing inwards
– straighten the spine, roll the shoulders into the back and open
the heart. It is good to end a practice with three rounds of ‘om’.
Close the eyes and take twenty breaths. Concentrating completely on
the breath, the flow of air in and out of the body. When you become
distracted, just gently return to the focus. The more you practice,
the longer you are able to hold the focus, the deeper your practice
becomes – it is all about practice, practicising with love wherever
you are at this moment.
And then to savasana – corpse pose. Lie on the back, taking the
feet out to the width of the mat with the lower toes rolling out towards
the ground. Arms out at a 30 degree angle from the body, palms facing
upwards, letting the upper arms roll outwards. Slightly tuck in the
chin and close your eyes, let the entire body release and relax. This
asana is one of the most challenging of them all. Let yourself sink
into deep stillness, not thinking of past or future but just being
in this moment: quiet and centered, calm and relaxed. At peace, letting
go of fear, releasing tension and becoming one with all.
Soak up this relaxation like a flower soaks up the sun’s rays – we all
need as much deep relaxation as we can get. Stay in this asana for
as long as possible – at least five minutes and preferably longer.
Relish the stillness and experience the depths of relaxation offered
by savasana. Quieten the mind, bring the mind to rest with the body.
Enjoy the sacred journey to inner harmony. When you are ready, come
gently out of the asana, first moving the fingers and toes, then hands
and feet, rolling the head from side to side – keep the eyes closed.
Take a few deeper breaths and then roll over to the right side, protecting
the heart. Still with the eyes closed, after a few more deep breaths
come to sitting and bring the hands together at the heart in prayer
position. Rub the palms of the hands together until they feel warm
and then place the palms over the eyes and let the warmth, let the
energy flood into your body, flood into your heart and flood into
your mind. Take the hands to the knees and open the eyes.
This is the end of the practice. Be aware of being open to the world.
Be gentle and respectful towards yourself and others. Through practice,
yoga can become a profound meditative experience that enables us to
explore our inner selves. Yoga can bring us closer to the necessity
of being good and doing good. I hope you enjoy its blessing.
It is important to realise that the asanas are only a small part of yoga.
One rough guide to yoga has five main points:
o
proper exercise (asana)
o
proper breathing (pranayama)
o
proper relaxation (savasana)
o
proper diet (vegetarian)
o
positive thinking (vedanta) and meditation (dhyana) Explore this ancient system for harmonious living as deeply as you desire. I
would like to like dedicate this guide to my first teacher, Oz, and
thank her for her inspired teaching and her persistence in the face
of my doubts and confusion. Four books that I recommend are: ‘Ashtanga Yoga – The Practice Manual’
(David Swenson); ‘The New Book of Yoga – the Sivanananda Companion
to Yoga’, a different perspective on asanas and more information on
pranayama, meditation and health;‘Yoga and You’ by Tara Fraser, an
excellent overview of yoga that offers a variety of different practices;
and ‘Yoga and the path of the urban mystic’ by Darren John Main which
covers the philosophy of yoga. David Swenson has also done a video
called ‘First Series’ which covers the primary series of ashtanga
yoga. And an excellent magazine that is well worth getting hold of
is ‘Yoga Journal’, available from most yoga centres or by subscription
from 2054 University Avenue, Suite 600, Berkeley, CA 94704, USA or
check out their website www.yogajournal.com.
Norman Blair August 2003 |
