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Tracey Rich is the co-author of the Total Yoga Flow Series
“Earth, Water and Fire”. She will be co-leading the SOYA Annual Retreat
June 8-10 in Naramata, BC. This article is reprinted by permission from Tracey
Rich.
How many winters have you complained about the dark doldrums, lack of inspiration,
and excess winter weight to move around? Spare yourself the flagellation.
You’re not alone. But then what seems to be the excuse when it comes to spring,
summer and fall and your yoga practice at home seems to be non-existent or
uninspired? Having or maintaining a personal practice is a huge challenge
for many people. My hope here is to give you some tools, tricks, and inspiration
to take one of most loving actions towards yourself by giving you the keys
to the door of your personal yoga practice. Getting started might feel like
the long walk home but you will never be happier when you arrive on the doorstep
to your own power, heart and mind, and step into one of the most valuable
parts of your daily life.
Where do I begin, I’m asking myself as I offer you hope of
inspiration. And this is what you’ve probably been saying to yourself when
peanut butter and chocolate sound like a far better idea than doing yoga
when the opportunity arises. Yes? I can only say this because I know this
dance so well. Okay, so let’s move our arsana
You have no time. Let’s begin there. And even though this
is not true and often code for I have no idea what to do, we will, for the
mind's sake, pretend that this is the case. So, with no time how could one
do a practice, right? Wrong. You begin with the idea that you have no time
and while your mind is busy congratulating itself on a battle won… you begin
by breathing. It is the first breath (use ujjayi, if you will) that bridges
our practice and breaks the hold of our mental masturbation. The mind even
becomes curious when it hears the sound of the breath and often falls into
tandem with the breath’s rhythm, becoming clear and calm. You have just begun
your personal yoga practice! It’s that easy. Breathe, with no greater ambition
than that. The breath is where your curiosity lies. It is the link to everything
about you. It begins to tell you how you are feeling today, what your body
is truly asking for in the ways of movement, and it will lead you deeper
and deeper in to the day’s practice - body, heart and soul. Even if the clock
only gives you ten or fifteen minutes on this particular day, you have spent
the kind of time with yourself that no class or teacher can give you.
The first breath will lead you into an array of options.
You may decide to sit and practice listening to your breath. You may choose
to move into sun salutations with each breath measuring the length of each
movement. You may want to lie on your back, and feeling your breath upon
the earth, be inspired to release your spine by pulling your knees to your
chest and then twisting from side to side. You may decide that you love the
feeling of your breath moving into your feet and the power and strength of
your legs takes you from triangle position into warrior two, then three,
then one, feeling the balance of this dance. There are infinite ways to play
when you are on your own turf and listening within. Keep your intention
on your breath, not on what you think constitutes a “yoga practice”.
It matters not how you begin. If you like the idea of music
to underscore your breath and movement then this could be something you might
choose on a given day. If you want to put on a DVD and follow someone else’s
flow one day, this might be your perfect flavor. There are numerous great
sequences to follow and they provide all kinds of creative ideas and fuel
for your personal practice. If you have an interest or intention to work
on a particular set of hip openers or split positions you may take out your
favorite book and read a few pages all the while letting the long muscles
of your legs relax. These large muscles take time and repetition to release.
No matter what entrée you choose, your breath and your powers of observation
will build a trust that deepens and blossoms in your personal yoga practice.
Initiating your practice is the first step in winning the
battle called moving your arsana. Every practice is a self-discovery. It
is deeply personal and individual, thus the term personal practice. It does
not matter that it compares with group classes; it is something completely
unique, driven and inspired by you. Your practice may be of any duration
constrained only by outside demands or by your lack of enthusiasm or interest.
The cultivation of energy derived by what you discover and explore is a journey
worth taking. It is worth the attention required to take that first breath.
Once you have these keys then no matter the season, the weight gain, the
myriad mind fluctuations, you know that your personal yoga practice is only
a breath away. So why not get up now after reading this article, take that
last potato chip out of your mouth, imbibe your first breath, and move your
arsana.
Sequence suggestions:
Breath sequence: Sit quietly on a chair or the floor
(with hips elevated on a blanket). Using ujjayi pranayama keep your
attention on your breath for a 5 to 10 count inhalation and exhalation.
Continue this for 10 rounds. Place your attention on the threshold
where the inhalation and exhalation exchange. If desired, increase the subtle
pause at this breath exchange, letting it extend as long as you feel comfortable.
Salutation sequence: A practice of Sun Salutations
A, B, and C in continuous repetition for whatever time or timelessness
available to you. Practice with all A salutations first, then move into B,
then C Salutations. Or practice a series of (1) A, (1) B, (1) C and repeat
in an endless chain until you feel complete. Modify or delete any salutations
as you choose. Finish with Savasana (final relaxation).
Standing sequence: Triangle, Rt.Angle, Extended Rt.Angle,
Half Moon, Forward Hero, Hero Balance, and Straddle Fold Twist. Practice
each standing pose for a minimum of 5 breaths per side. Let the sequence
flow from pose to pose, or try doing the right side of each pose in the sequence
first and then follow with the left side of each pose in sequence. This is
the standing pose sequence from our Flow Series, Fire, DVD.
Seated sequence: Begin with a few rounds of ujjayi
breathing in a comfortable seated position. Move into a simple cross
legged spinal twist (R, L). Change into a cross legged seated forward
stretch. Change the cross of your legs and repeat. Come into seated
half forward fold (R, L), then into full seated spinal twist.
Repeat half forward fold (R, L), then come into the cobbler position
(first sitting with a straight back, and then folded forward). After the
cobbler, pull knees to chest and hug knees, then one last time come
into the seated half forward fold (R, L). Follow with reverse plank
position then into full seated forward fold. Next pull knees to
chest and roll onto your back for a series of rock ‘n rolls. Laying on
your back pull your knees to your chest, then move into bent knee
spinal twist and lying straight leg spinal twist. Finish sequence
by releasing knees to chest again and then take your legs up the
wall. Finish with savasana (final relaxation).
*This entire set of sequences can be combined for an extended
practice.
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