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BEING WATCHFUL – 2018 Kiss My Asana Offering #5 April 5, 2018

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“Practice, practice, practice…all is coming.” – Sri Pattabhi Jois

“It comes in its own good time
and in its own way to the one who will go where it lives,
and wait, and be ready,
and watch.
Hurry is beside the point, useless, an obstruction.
The thing is to be attentively present.
To sit and wait is as important as to move.”

– from Being Watchful by Wendell Berry

We’ve been here before, and we will be here again – that is the nature of the practice. Practicing hatha yoga (the physical practice, regardless of style or tradition) can be a little like being in an old Western where characters pass the same rock again and again. In the movies, the only thing that changes is the characters’ bodies and their awareness.

Come to think of it, the same thing is true of our practice.

Some practices (e.g., Ashtanga – one of the earliest forms of vinyasa, introduced to the West by Sri Pattabhi Jois; Bikram Choudhury’s hot yoga sequence; and Sivananda Yoga – based on the teachings of Swami Sivananda)  include the same poses in the same order every time. These practices give people a standardized measure by which to gauge their practice and their evolution within the practice.

On the flip side, some practices include an ever rotating set of poses and sequences so that we keep coming at the metaphorical rock from a different direction.

Either way, as the body and the mind change, the practice also changes. The body and the teacher will repeat the same information again and again, but we won’t “hear” the information until we’re ready to process and synthesize it. That’s why, when people new to yoga ask me how they can hurry up and get up to speed, I tell them to keep practicing.

“And then I began to learn perhaps
the most important lesson that nature had to teach me:
that I could not learn about her in a hurry.

– from “Being Watchful” by Wendell Berry

We’ve been here before…but now something is different. It may be a while before we notice the difference, but it’s there…just waiting for us to be ready. In some ways, this is all like walking the land.

Walking the land is not unusual for a farmer – it’s what they do after all. They walk the land, pausing to assess something or just to soak it all in. Sometimes they just walk for the sake of walking. And, anyone who has walked just for the sake of walking will tell you, it is not unusual for the mind to open up on a walk.

Wendell Berry is a poet, a farmer, a novelist, an environmentalist, a Christian, an activist, and a Kentuckian. He is also a walker – and by that I mean, he walks. Naturally, being a farmer who is also a poet, he writes poems inspired on his walks. He calls them “Sabbath poems.” Consider today’s practice a “Sabbath poem.”

Being Watchful – by Wendell Berry

Move into Child’s Pose (Balasana) as if you are moving into a new house. Take your time to balance the effort and relaxation inherent in the pose. Watch the breath. Pause and take in the landscape that is your mind and your body in this present moment.

When you move into Table Top – hands and knees to the mat with shoulders over elbows and wrists, hips over knees – or into a seated position if that is more accessible, move as if you are taking a leisurely stroll. Take your time, and pause to get the lay of the land. Move through Cat/Cow or the “Un-Cat” sequence precisely matching the movement to the breath. So that, as the breath gets long and fine and deep, the movement gets richer – whatever that means to you in this moment.

“from this

moment this moment

is the first

– from Be Still In Haste by Wendell Berry*

Pause with the spine back in Table Top position. Sit down with your legs straight out in front of you. Sit up on a blanket or a block if you have a lot of tightness/stiffness in the back of your body. This is Staff Pose (Dandasana), which appears on the Top 10 Poses People Overlook/Underestimate.

Press your heels down into the ground, flex the ankles so the toes reach for the nose, and then spread the toes. At the same time, fire up your thighs and engage the quadriceps (the four muscles at the top of your things) in order to lift the knee caps into their full extended position. Press the sit bones and hands down (with the hands next to the hips). If this engagement is too extreme, bend knees or place the hands behind the hips (but still wide enough to just barely be outside of the hips).

As if they are seeds you are planting, push your shoulders and everything touching the floor, the mat, or a prop down into the earth. Watch how the engagement of your feet, your legs, your hips, your core, your hands, and your arms allows you to lift the heart and the ribs away from the lower body. You are actively creating space. Now, engage the space: squeeze your perineum muscles for the root lock (mula bandha); draw the belly button up and back for the core lock (uddiyana bandha); and press the chin into your throat for the chin lock (jalandhara bandha). With your eyes on your nose, watch your breath.

Keep the left leg extended and bend the right knee in order to set up the Sage Twist. Remember to keep the left heel and the right foot flat on the floor. You can place the right foot next to the inside or the outside of the left leg, as long as the knees are comfortable and the right foot is flat on the floor.

On an inhale, lift your right arm up and, as you watch it, reach the right arm back to the floor behind your hips. As you settle into the twist, adjust your left arm to provide additional support wherever you need it. You can always sit on a block and/or place a block under your hand if you’re hips and low back are really tight. If you don’t have a block, substitute a book.

Watch how you engage your base. Again, like you a planting, use every inhale to press down in order to lift up – creating more space between your ribs and your hips. Use every exhale to twist and rinse – engaging that space. Remember to start the twist in your base (not in your neck). Do not allow your body to collapse or untwist until you complete 3 – 5 complete breaths. After the third or fifth exhale, inhale to center, give the lifted knee a squeeze, and return to Staff Pose. Repeat the Sage Twist instructions for the Sage Twist (replacing right with left).

After the third or fifth exhale on the left, inhale to center and give the lifted knee a squeeze. Bend or extend both, as needed, and lower down onto your back for Corpse Pose (Savasana). Be here, and be watchful.

This opportunity to explore a poem on the mat is part of my offering for the 2018 Kiss My Asana yogathon. I encourage you to set aside at least 5 minutes a day during April, to practice with the poem as inspiration. You can practice in a class or on your own, but since the Kiss My Asana yogathon raises resources as well as awareness, I invite you to join me at one of the donation-based classes listed (April 7th and April 28th).

I also challenge you to set aside a certain amount every day that you practice with a poem in mind. It doesn’t matter if you set aside one dollar per practice or $25 – set aside that amount each time you practice and donate it by April 30th.

Founded by Matthew Sanford, Mind Body Solutions helps those who have experienced trauma, loss, and disability find new ways to live by integrating both mind and body.  They provide classes, workshops, and outreach programs. They also train yoga teachers and offer highly specialized training for health care professionals. By participating in the Kiss My Asana yogathon you join a global movement, but in a personal way. In other words, you practice yoga. Or, as this year’s tag line states, “do yoga. share yoga. help others.”

*Yes, clock watchers, the extra poem in this post is just for you!

## do yoga. share yoga. help others. ##

 

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