Have you ever been to a yoga class for the first time, perhaps you are feeling a bit apprehensive to begin with, then you hear the instructor say… “Gently place your leg behind your head.” Say what? Your nervous system goes into overdrive, and you tell yourself, “I can’t do yoga, I’m not flexible!” Seriously, this was not a made-up experience. The good news is, you don’t have to be flexible to start a yoga practice, or to do yoga. The more you come to understand the different structures of a practice, the more useful yoga will be as a tool for integrating wholeness. (gobodhiyoga.com)
The purpose of this article is not to explore the different types of yoga. See my article titled Today’s Modern Yoga. The purpose here is to acquaint you with the varied structures of the practice that could be applied to any type of yoga. The structures of practice can be used in various combinations or as stand-alone practices. The aim is union, achieving a mind-body connection.
Warming Up/Tissue Preparation
Not just specific to yoga, but any physical activity, begin by warming up and preparing the tissues of the body. This helps prevent injuries by lubricating and loosening the joints, as well as increasing blood flow to your muscles. In yoga we often use the chant “OM” as an effective way to begin preparing the tissues. If it is your first time going to a yoga class, and this happens, don’t dismay. This fundamental symbol of A U(O) M – “OM” used in the yoga tradition, symbolizes the three states of consciousness. Waking state, dream state, and deep sleep. The sound “OM” is an important exhalation exercise not included in our regular breathing exercises. (Int J Yoga, 2014 Jul-Dec; 7(2):104-110). Chanting is a traditional way to begin to prepare the tissues, also incorporating gentle progressive movements.
Vinyasa (Flow)
The word vinyasa translated from Sanskrit means “to place in a special way”. Vinyasa is sometimes explained as consciousness in motion. This structure of the practices teaches us to cultivate awareness as we link each action to the next. For example, where would I want to place my feet, or hands or other body parts in relation to where I am now, and where I want to go. This practice on the mat helps us in life as well. The choices and actions I make now, determine where I will go in the future. The insights we gain about ourselves on the mat, allow us to see a starting point from where we can take a skillful action. Vinyasa can be used as a warm-up, or a stand-alone practice. The structure of vinyasa can be used to compliment the individual or group needs. Vinyasa is artful, linking asanas or postures together in a harmonious way. When practiced with the breath a rhythm and flow is created.
Asana Practice
What is an Asana? An asana is a body posture, or translated, “the seat we take”. The postures are the physical structure of a yoga practice. Asanas provide context that creates a relationship between the external (physical) and the internal (conscious) landscape. Asana postures are tools to improve strength, flexibility, balance and focus. The postures are generally named after animals, sages, or nature. When we place our body in an asana, we can begin to gain a deeper understanding of self, which in turn creates heightened consciousness. Asanas can be incorporated into a vigorous practice, or the seat you choose to take may be simple…a restful posture for meditation. This is personal, and based on your needs.
Pranayama Practice (Breathwork)
The purpose of a pranayama practice is to strengthen the mind-body connection. Through different breathing techniques you can build a relationship to “life force.” What does that mean exactly? Life Force is also known in many traditions as energy. Polynesians call it mana, a spiritual energy. Iroquois Indians call it orenda, the Chinese refer to this energy as chi, and Indian traditions call it prana. One way to balance and expand your life force is through control and training of your breath. With practice you can learn to control the timing, duration and frequency of every breath. Pranayama strengthens the parasympathetic nervous system, which in turn decreases stress and lowers blood pressure. Normally breathing is automatic, with very little thought, unless you can’t breathe. Through pranayama you can choose to consciously take control of the breath. Regular practice of breath control improves lung function, oxygenates your vital organs, helps your thinking and moves energy! The amount of energy or prana that we hold depends on our life choices. We can incorporate pranayama practices to expand prana and recharge ourselves. Breathwork gives you insight into yourself, allowing you to increase and refine your vital energy. Pranayama can be a practice by its self, or incorporated into the structure of a yoga practice.
Meditation Practice
Part of a yoga practice is learning to steady the mind. From ancient Indian texts known as the Yoga Sutras, Sage Patanjali states, Yoga is, “the ceasing of the fluctuations of the mind”. Meditation is a different kind of work; it provides healing without physical exertion. That is not to say it is easy, it takes discipline and regular practice to be effective. With regular practice you can develop a capacity to open to the present moment. When we take the time to quiet ourselves, we can gain an understanding of our conditioned patterns of thinking, many of which return us again and again to thoughts of anxiety, depression and limitations. Through meditation we have the opportunity to become aware of these patterns. An awareness gives us the opportunity to make a different choice, rather that just a conditioned response. Meditation develops a sustainably healthy mind, a mind that is able to be adaptive to the present moment with whatever circumstances that may arise.
Meditation can also be a part of a physical moving yoga practice. When the breath is linked to certain movements, a rhythm occurs, creating a meditative state. This type of practice is often used before a seated meditation. Our asana and pranayama practices need to be supporting us in a way to progress on the yogic path towards deep meditation. Often the postures become the focus and the breath no longer becomes the foundation of the practice. The practice “should be steady and comfortable”.
Restorative
The idea of Restorative Yoga as a complete stand-alone practice is fairly new. Using restorative postures and restorative breath as part of the structure within a yoga practice is intelligence of action, known as (kratu). Restorative postures used within a practice allows moments of rest and introspection. Savasana, also known as corpse pose allows for rest and integration of the “work” done throughout the practice. During this restful pose, the seeds of transformation can take root in your body on a cellular level. In other words, you are absorbing the full effects of your practice. Savasana can be used more broadly as a mindfulness meditation, and can be used after all types of exercise. Having a moment to rest and focus on the breath restores your energy.
A practice of restorative yoga is nurturing, and is excellent for people with health challenges. It is for stress relief and restoring the reservoirs of the body and mind. Restorative yoga is unique in that it uses props to hold you in poses for an extended amount of time. It is a receptive practice, not an active practice.
Yoga is so much more than stretching, more than just physical exercise. Yoga teaches patience, devotion and faith. When you apply the teachings on and off the mat you are better able to handle the stresses of everyday life, bringing balance and harmony to your body and mind. I have often heard it said, “the advanced yogi is the one who can let go of the “ego” and stay in their own practice.” If you decide to join a class and the instructor cues, “gently place your leg behind your head,” you can close your eyes and breathe, all is well.
Namaste, Holly
