SEE HOW YOGA FEELS
by Su Sareen
Smashwords Edition | Copyright 2012 Su Sareen
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Chapter 1: Diving In
The way in which we start our practice is telling. When we first start yoga, we typically drift into our practice gradually as we stop thinking about the day and relax into focussing inside our bodies. However our practice can work much better for us if we dive straight in …
IMAGINE…
… as you start your practice – whether lying, standing or sitting - that your whole awareness is diving deep inside your body, trying to connect with sensations as close to your spine as possible - literally as deeply as you can.
IN THE POSE
Straightaway the world becomes quieter (just like it does when your head suddenly goes under water after jumping or diving in). With an internal glance you can immediately take in at the exact location of any sensation you may be feeling and where you are holding muscles unnecessarily. Immediately release those – you often find that they let go easily.
With a calm, focused awareness, maintain this feeling of ‘living inside’ your body as you begin to move through your practice.
It will be clearer what you need to release or strengthen to make any position more comfortable.
WATCH-OUTS
We all find it hard to keep our attention on what we are doing, so don’t be too hard on yourself. When you notice that your attention has drifted, just acknowledge that to yourself and start again!
REMEMBER…
… to savour your inner silence.
CHAPTER 2: GLASS OF WATER
Many people use only a fraction of their lungs when they breathe. This visualisation helps us use more of our lungs during simple deep breathing by looking at how they fill with the inhalation and empty with the exhalation.
Deep breathing is normally practised either lying on the floor or in a comfortable sitting or kneeling position with a straight spine (often supported).
IMAGINE…
… that your lungs are (oddly shaped) glasses of water. In this visualisation the water represents the air filling and leaving the lungs. As you receive the inhalation the air goes straight to the bottom of the lungs - just as when water is poured, it goes straight to the bottom of a glass.
As you exhale, it is as if the water is being sucked out of the glass by a straw …from the bottom up. This means that the last part of the lungs to empty is the base (diaphragm).
WATCH-OUTS
Don’t start deep breathing until you have released muscular tension throughout the body.
Stop immediately if you feel light-headed or anxious.
Try not to let your body become tense as you breathe in. Look out particularly for areas where you often collect tension – typically the forehead, jaws and throughout the shoulder and pelvic areas.
Don’t ‘do’ the inhalation – you don’t have to. Just wait for the in-breath to arrive and receive it passively. Allow a short pause at the end of an exhalation if it occurs naturally.
USES
While we don’t use deep breathing when practicing the postures, having accurate control over the breath enhances all our practice and promotes general good health.
REMEMBER…
… to empty your mind into the exhalation.
CHAPTER 3: SPIRAL BREATHING
There are a number of ways to meditate on the breath. In this example, rather than following the actual path of the breath in our lungs and nostrils, we visualise the breath travelling in spirals up and down the length of the spine.
IMAGINE…
… when sitting, that an exhalation starts from the top of your spine and spirals down around your spine right to the base (even beyond into the ground if you find you have enough breath).
IN THE POSE
When you’re comfortable visualising your exhalation travelling in spirals, try to imagine receiving the inhalation as it spirals up through the ground, circling the spine right up to the base of your skull.
You may find this will give you the feeling of lengthening the spine. Spiralling the out breath down towards the tailbone and into the ground can make you feel more grounded.
Play around with your spirals to find what works best for you – it may feel more natural if the spirals stay small and close to the spine. At other times it may feel wonderful to sit within an energy that’s circling around your body.
WATCH-OUTS
As with any breathing practice, if you’re not completely comfortable, or start to feel a bit giddy, stop immediately.
USES
Shown here in sitting, spirals can work just as well lying down and can even be helpful in some standing and balancing postures.