asana 3 ways -perking up practice time

Asana 3 ways

In the spirit of satya (truthfullness), I sometimes shop for clothing online. This makes me the recipient of a gamut of email campaigns, which I mostly delete. A couple of them have captivated me, not because I am lured into buying what they are selling. It has more to do with how they are approaching their merchandise. For example, “this skirt, 3 ways” or “instant wardrobe update”. So, what I am proposing today, is taking the principles of creativity, versatility and gaining a fresh perspective on something we already have, into our asana practice. Hence, “asana 3 ways”. 

Variations on a theme

In the fashion sense of using something different ways, there is usually a product – we are going to substitute asana – with how to wear it classically or low key, to work or slightly basic and out for an event, which is usually slightly snazzy. We are going to replace this with a basic variation to learn a skill, one with a little more subtlety, and one which requires a bit more work. I am going to propose we use props for this exercise. You aren’t trying to reinvent the wheel, just explore something from a different angle, self-reflect, observe, and get to know yourself, your breathing patterns, your tension packages and all that other good stuff. 

What yoga props you need for this asana experiment

I used the wall, a long mat, a travel mat folded folded in 4 then accordion fold, and a yoga strap.

helpful yoga props

yoga props for asana 3 ways

Let’s look at Tadasana, which teaches the art of standing and taking your place in the world. Planting the feet firmly can create emotional and physical stability. This being said, often the feet turn in or out which shifts the hips-shoulders-neck. Let’s try a supine variation of this asana 3 ways to help correct faulty posture. The main things we will explore are:

  1. Getting the feet parallel, lifting and spreading the toes with attention in the heels so that the pelvis can align
  2. Lifting the inner ankles to bring the legs to life
  3. Opening the chest

Variation 1- Getting the feet parallel. Lie down and use the folded mat under the heels, so that you can access the heels. This actually allows the top thighs to go back and the tailbone to draw in so that the pelvis aligns

how to practice an asana 3 ways

supine tadasana variation 1

Variation 2- Lifting the inner ankles. Placing the belt across the feet to lift the inner ankles into the outer ankles will actually also help to roll the groins back, lengthening and activating the legs

how to practice tadasana

using yoga props to access the ankles

Variation 3 – Opening the chest by placing the folded mat under the breastbone/thick ribs to free the emotional center, release shoulder blades down and away from neck and be able to lengthen the crown of the head

how to open the chest in tadasana

supine tadasana with arms overhead

Supine variations of asana allow us to access a calmer mind, without fighting gravity.

They do not necessarily make things ‘easy’. Try holding each variation for 30 seconds, then increase that time. Then try taking the skills with you as you practice standing up.

Enjoy.

word of today sankalpa

faith

faith

the word of today, as we walk through January, is sankalpa. This is a sanskrit word which means “conception or idea or notion formed in the heart or mind, solemn vow or determination to perform, desire, definite intention, volition or will. In practical terms, the word, Sankalpa, means the one-pointed resolve to do or achieve; and both psychologically and philosophically, it is the first practical step by which the sensitivity and potentiality of the mind is increased; it is known as the capacity to harness the will-power and the tool to focus and harmonize the complex body-mind apparatus. (source)

“Most New Year’s resolutions spring from the misguided desires of the ego, senses, and conditioning. They almost always fail because they start from the assumption that who you are is not good enough, and reinforce the mistaken belief that your happiness depends on acquiring what you want.The yoga tradition offers a refreshing alternative to the New Year’s resolution: the practice of sankalpa, or resolve. A sankalpa practice starts from the radical premise that you already are who you need to be to fulfill your life’s dharma. All you need to do is focus your mind, connect to your most heartfelt desires, and channel the divine energy within.” (source)

Your innermost sankalpa needs to be able to surface, which it does when the mind is quiet, and you can be attentive to that. I think you also need faith that there is possibility and hope greater than the present moment for your innermost desires to be fulfilled. So this season of resolutions, get yogaminded and uncover your sankalpa

lesson from the bhagavad gita

lesson from the bhagavad gita: “yoga is the journey of the self, through the self, to the self”

The Bhagavad Gita is one of the core texts in Hindu tradition. According to Mohandas K Gandhi, ” self-realization is the subject of the Gita, as it is of all scriptures. But its author surely did not write it to establish that doctrine. The object of the Gita appears to me to be that of showing the most excellent way to attain self-realization. That which is to be found, more or less clearly, spread out here and there in Hindu religious books, has been brought to the clearest language in the Gita…That matchless remedy is renunciation of the fruits of action”

All kinds of people “do” yoga for all kinds of reasons. Sometimes I see people fervently chasing flexibility as if it was something you could just get and that’s that. Yoga practice has a lot of aspects to it. We get into the body through postures but that isn’t the end of the journey. I wrote a blog on how to make self-reflection fun. One of the things I said was If you see only the small self, your journey can be mired by insecurities and stress. When you elevate and nourish the perception of self, you are likely to feel that everything on the journey happens for a reason. I call it “research and development.”

Getting to know who you are in your body will give you a sensitivity to yourself on your mat. If you take this skill-set with you, you are all the wiser off the mat as well

join the conversation on twitter : #liveyouryoga

 

bhagavad gita

10 Ways To Add A Dose of Yoga Om

10 Ways To Add A Dose of om off your yoga mat:

Little tips gyoga giftso a long way to encourage us !

 

Appreciation is the key to a positive day. This is a great affirmation: I open 2 gifts this morning. They were my eyes…

gratitude

Breathe and Reboot this weekend, whether you practice yoga on a mat, or self-reflect on a park bench…whatever your pleasure, add one of these 10 Ways To Add A Dose of Om !

Change  yourself. You are in control. Forgive. let go. Without action you aren’t going anywhere. Take care of the moment. Everyone is human. Persist. See the good in people, help them. Be congruent. Be authentic. Be your true self. Continue to grow and evolve.

The same tips can be used on your yoga mat, after all, if you aren’t present and honest with yourself, that can be when you overdo or, maybe don’t reach into your potential.

There are different ways to get your om on, which is a funky way of saying being in a meditative, or flow state. I wrote a post about meditation awhile back and also have some tracks on my yoga mind cd, but also, walk, write, find a mantra…whatever advice resonates

10 ways to add a dose of wisdom