Practice of the Day from Niroga

Last week after I taught a Yoga class, two of the students commented on the fact that I introduced some new asanas. They seemed very pleased by that, and so of course, I felt happy that they were happy. As the week went on, I was reflecting on that conversation and started to feel that, although I think it is important to introduce new poses, and keep the class fresh and alive that way, that it is also important to explore ways to keep the repetition feeling new and fresh, rather than mechanical and habitual. In this way, the students will not lose the essence of the practice, namely, to be here now, without comparing it to yesterday, and to see with fresh eyes, for you never know when you might discover something new.

So today, I went through all of the “standard poses”, and the thought came to me, ‘what if this was the last time you were doing this pose, that this was your last chance ever, how would you pay attention?’ So the next thing I knew , these words were coming out of my mouth and I was hearing it myself for the first time aloud. After class, the students said, “Wow, when you said to imagine this was our last chance, that really woke me up, I started to pay attention better.”

It is true, we do not know when our last moment will be. And it is so easy to take for granted what we deem “the same-old-same-old. So today, as you practice the following asanas, imagine that this was your last chance at practicing the pose, ask yourself how would you pay attention, and of course watch your breath.

5 rounds: Surya Namaskar A

Samasthithi: 10 breaths

Virabhadrasana 1: 10 breaths

Samasthithi: 10 breaths

Virabhadrasana 2: 10 breaths

Samasthithi: 10 breaths

sitting meditation: 15 minutes, observing your breath.

1o rounds Surya Namaskar (any variation)

In between each standing asana (and each side) either take a Vinyasa, or just come to Samasthithi.

Virabhadrasana B (Warrior B): 10 breaths each side

Parsvakonasana (Side Angle Pose): 10 breaths on each side

Parivrtta Parsvakonasana (Revolved Side Angle): 8-10 breaths on each side

Rhythmic Thorace Breathing (see video below): 5 rounds

Vinyasa to the floor:

Dandasana (Staff Pose): 10 breaths

Paschimottanasana (Western stretch, forward bend): 10 breaths

Navasana (Boat Pose): 10 breaths

Setu Bandha Sarvangasana (Bridge Pose): 12 breaths

Jathara Parivartanasana (Twisting, literally, revolving belly): 10 breaths each side

Savasana: 10 minutes

Seated Meditation Practice: Observe respiration at the tip of your nose. 15 minutes

Find some time in your day where you can practice for 30 minutes in a seated meditation. 

Your brain will tell you  that you do not have time, but if you pay attention to how you spend your time, you will find that there is a period where you really do have time. Instead of watching television, perhaps, or right before you go to bed. Just try it!!

The instructions are simple. Sit comfortably, relaxed yet supported, and focus on each incoming breath and each outgoing breath. Put your awareness at the tip of the nose, right at the nostrils where you can observe sensation of each inhalation and exhalation.

Thoughts will distract you. You will hear things like, this is a waste of time, i need to do x,y,z….try to see this as a distraction, let it drift out of your awareness and put your attention back to your breath.

May All Beings Be Happy