All of our disciplines
yoga, tai chi, prayer, meditation, service, even
exercise or developing an art form, are based on the
notion of practice. The value, the juicy-ness, is in
the doing, it is in the journey, not the destination.
In practice there is an acknowledgment that we are imperfect,
that we are capable of learning, growing and transforming
ourselves and our lives. We don’t have to already
know it all to come to the mat or the practice room or
the studio. In fact, we are better served to come to
practice with a willing body, an open mind and a joyful
heart - the Zen notion of beginner’s mind.
Practice requires discipline
and a regular commitment to ourselves. This is not
always easy to maintain in our hectic lives. Practice
can take on many aspects. The second book of The
Yoga Sutra of Patanjali is the Sadhana Pada, the
book on practice. In his introduction to this Pada
(book) B.K.S. Iyengar says,
“By the practice of yogic
discipline one is led towards spiritual illumination.”
We can see this principle in the
works of the great masters Michelangelo, Mozart,
Beethoven. These masters practiced their craft with
great discipline and expressed the “light within”
in their great works. We can see this principle in
service to humankind Ghandi, Mother Teresa, Christ
to name a few, who lived lives of discipline and devotion.
We can see this principle as well in scientific discoveries
that have advanced life, cured disease and explored
new realms.
The first sutra of the second
pada is: Tapah svadhyaya Isvarapranidhanani Kriayogah,
which Iyengar translates as
“Burning zeal in practice,
self-study and study of scriptures, and surrender to
God are the acts of yoga.”
Through practice, reflection and
devotion, transformation occurs. Iyengar then comments,
“By following these precepts, we may learn to
live in unshakeable serenity regardless of circumstances.”
This sutra invites us to practice reflection of and
devotion to something greater than ourselves - with
the premise that we can learn to live in a state of
serenity. This does not mean that we arrive at the
destination of Serenity and we now have serenity, but
that day-by-day we practice, and in the process, we
create serenity. So practice is more than just stretching
or relaxing or playing scales, or mixing colors or
doing good deeds or sitting quietly. It is a daily
acknowledgment and connection with something greater
than ourselves, an affirmation of our divinity. It
is a daily ritual and reminder that I am more than
my job, my family, my possessions, my achievements.
It is a reminder that I am an expression of the “light
within,” of the creativity and mystery of the
universe. When we practice mindfully, and with curiosity,
we acknowledge the connection to that truth daily.
This gives us great freedom to not be perfect, but
to create ourselves, our lives anew each day.
Establishing a daily Yoga practice
1. |
If you have special
health concerns (Abnormal blood pressure, an
injury, pregnancy, a history of back pain,
etc.) consult a physician who has an understanding
of yoga (or at least of physical fitness and
exercise) and consult an experienced yoga teacher
for guidance. |
2. |
Pick a spot and time
of day when interruptions are unlikely and
the stomach is not full or bloated. Bladder
and bowels ought to be emptied. For many, early
morning works best. Setting aside a place where
you practice is helpful in establishing a routine
and a habit. A few simple props will enhance
your practice. A mat (preferably a non-stick
one), a belt, a block, a blanket, will all
be quite useful. |
3. |
Wear something easy
to move in long johns, tights, leotards,
sweats, shorts. Practice in bare feet. |
4. |
Never rush. Each pose
has a beginning, a middle and end. Go into
the pose slowly, hold (for perhaps 5 seconds
in the beginning), and release slowly. Use
your breath. Take time to observe the effects
of each posture. |
5. |
Keep your attention
focused. Mental concentration is as much a
part of the practice of yoga as is the physical
activity. |
6. |
Be gentle. Never force.
Do not go into a position your body is not
ready for or overextend yourself. Pain may
indicate improper alignment or overreaching.
Use props or modifications of poses to work
towards proper alignment. |
7. |
Breathe through the
nose. Observe the breath. Generally you will
come into a pose while exhaling and release
while inhaling. Don’t hold your breath. |
8. |
A little practice everyday
(10-15 minutes) is better than a big practice
once a week. In the beginning, practice the
basic standing poses interspersed with short
resting poses (like pose of a child). At first
try 3 poses repeated 3 times for each practice.
If you feel like more, then do more. Try to
practice a few of the poses given in class
each week. Or ask your teacher for sequences
to practice |
9. |
Always do a relaxation
(Savasana) at the end of practice, even if
only for 5 minutes. |
10. |
As awareness, strength
and endurance increase, add more poses and
increase the time spent in each pose gradually.
With a bit more experience you can replicate
the sequence given in class. |
| |
PROPS
to support your practice:
For a limited time, the Center has some props
and books for sale to enhance your practice
and to raise $$ for the Center’s prop
fund, so that we can purchase more needed props,
especially bolsters. |
|
Santosa
