“in the Bhagavad Gita you teach us Bhakti your divine past times are so sublime / they open the heart and reassure the mind providing us shelter when the monsoon lingers”
a peaceful soldier who used his mind / to fight for the rights of human kind but not just people, animals too / and his basic teaching “God is Truth” he joined Muslims, Sikhs, & Hindus / Christians, Buddhists, Jains, and Jews all the many paths that lead into / the light that shines bright inside of me and you
(chorus) Be the change that you wanna see / in the world, just like Gandhi
We live in a world where people think power has to be loud, obnoxious, and brash. That change has to come like a tornado or a monsoon, dramatically altering everything in its path. But, change is always happening – even when we don’t notice it happening. And, some of the most powerful people I know are doing powerful things in the world – quietly. Listen, really listen; look, really look – and you will find little seeds of change deliberately (and quietly) taking root, blossoming, and making the world a better place.
Like a seed taking root, Yogi #8, the aptly named Krishna, quietly strolled into class one day a couple of years ago and quietly blossomed. Truth be known, he had blossomed long ago – but he won’t tell you that unless you press him. In fact, most of what I know about the truly amazing things Krishna has done in industry, in our community, and in the world, I learned by paying attention: listening to other people toot Krishna’s horn; noticing when he had meetings with people planning community outreach; or realizing an amazing show of support during a personal crisis was all organized by Krishna. In appreciating some of the feedback he has given me over the years, I recognize that Krishna has more dharma wisdom and knowledge in his pinkie toes than I have in my mind and that he could easily teach my classes, but for some reason he’s listening, practicing, learning, and being present with me.
Some days you will see him front and center; some days he is anchoring a back corner or making up one part of a 108 surya namaskar circle. Sometimes he is contemplating the teachings with a group; sometimes silently letting his thoughts settle between laps in the pool; sometimes putting the dharma into action by wiping down another person’s mat; and sometimes he is laughing hysterically in amazement (at how I explain ancient wisdom for the modern mind to grasp). But he is definitely present. And, in being present, he is definitely contributing.
Engage in action, do your work, but with full control of your mind and senses. And be aware that the work you do should contribute in some way, directly or indirectly, to the higher good of humanity.”
– Krishna’s advice to Arjuna in The Bhagavad Gita 2:7
It’s no accident that Mathea’s and Kirshna’s posts feel like a call to service. This week, as MC Yogi says, is “Dedicated to all Spiritual Activists, Truth Seekers, and Peaceful Warriors Worldwide.” The people I’m highlighting are in our midst. Pay attention, listen, bring a friend or family member to class, and please consider making a donation to KISS MY ASANA! Every bit of action (karma) makes a difference.
“(1, raised to the first power) times (2, raised to the second power) times (3, raised to the third power)”
– One of John G’s responses to my question about other people’s favorite reasons 108 is significant
“That’s the way, I remember it, I remember it that way / From the day, I was living there, I remember it that way / Some of our stories fade as we grow older / Some get sweeter every time they’re told / That’s the way, I’ll remember you that way”
– “That’s The Way I Remember It” by Chris Gaines (aka Garth Brooks)
Memory is a funny thing. It is more about perspective than reality – and, as such, the days and moments we remember change as we remember them. On the flip side, our perspective shapes our reality.
So, if we remember ourselves overcoming obstacles and meeting challenges, we will put on our big boy/girl panties, keep our chin up, and ride through the next storm. If, however, we forget we survived the challenge, forget that we found a way to make the obstacle the way (to paraphrase Marcus Aurelius), and only remember how hard it was to ride while soaking wet, we’ll stop riding – which is just another way to say we stop living.
Doing 108 Sun Salutations is a wet and wild ride! While doing it, people experience all kinds of things. There are moments when they aren’t sure they’ll make it one more breath – let alone 6. 12. Or 20. There are moments when they wonder how they got talked into doing it in the first place. There are moments when they feel like I’m a toddler saying, “Again!” There are moments when they can’t believe they aren’t done – or that they’re still standing. There are moments when they feel vibrant and alive. There are moments when they are amazed at everyone moving and breathing together. There are moments when everything outside of the present moment ceases, stops.
Then, there is the moment when they finish – and, as Patricia and Elizabeth said first, they feel a great sense of accomplishment. And that’s what most people remember. That’s the reason people keep coming back to do it again, and again, and again.
A feeling of accomplishment, especially when it comes from harnessing the power of awareness (mind), community (body), and breath (spirit), produces a combination of momentum and clarity. Momentum and clarity are one way to consider the two kinds of energy that make things happen: Shakti (Prakriti) and Shiva (Purusha).
Shakti (Prakriti) is nature in action and stillness. Like the seasons, it is the power of change and movement. It is symbolically female and thus gives birth to ideas so that they move from the brain or heart and into the world. Shiva (Purusha) is pure consciousness. It is arrogantly untainted by doubt, fear, or prejudice. It is symbolically male and thus provides seeds of awareness. Everything and everyone in the world is created when an idea – which is a single (or series) of electrical impulse(s) in the mind – meets the step-by-step plan that makes the way for things to happen.
“As my teacher Pandit Rajmani Tigunait explains: Tantric masters discovered long ago that the success in both the outer world and the spiritual realm is possible only if we awaken our latent power, because any meaningful accomplishment and especially the attainment of the ultimate spiritual goal requires great strength and stamina. The key to success is “shakti” – the power of the soul, the power of the divine force within. Everyone possesses an infinite (and indomitable) “shakti”, but for the most part it remains dormant. And those whose “shakti” is largely unawakened have neither the capacity to be successful in the world nor the capacity to enjoy worldly pleasures. Without access to our “shakti”, true spiritual illumination is not possible. Awakening and using “shakti” is the goal of tantra.”
A few Sundays ago I ended a conversation (with Terre and Jill at the Blaisdell Y) by saying, “Everything is tantra.” Meaning: Everything is the weaving of “the richness of spiritual experience and the fabric of everyday life into a single vibrant tapestry.” (Rod Striker, The Four Desires). You feel this weaving in the 108 mala when you have to deal with your personal limitations (physical, mental, and emotional) in order to connect the movement with the breath, and your mind-body with the spirit of the group. You feel the weaving when you recognize your heart’s desire – and start making it a real thing in the world. In The Heart of Yoga, T. K. V. Desikachar says “to attain what was previously unattainable” (i.e., coming together with your goal) is one way to define yoga.
Yoga and Hindu philosophies, however, are not the only places where you find this idea of weaving the seen and the unseen, the profane and the sacred. It is a fundamental aspect of Jewish, Christian, and Muslim mysticism. It is why the Dervishes whirl; it is why anchorites and anchoresses (like Julian of Norwich) withdrew from the world; it is, on a certain level, why people say Mazel tov!
As I mentioned at the end of the 2016 New Year’s Day practices, I often find myself wanting to wish someone, including myself, “Mazel tov!” Just before New Year’s Eve 2015, I ended a journal page with the above blessing and then thought, “Good luck…that doesn’t sound quite right in this context.” But it felt right. So, I went deeper.
“The word mazel literally means ‘a drip from above’ (in reference to the zodiac)….Thus mazel is the influence dripping down from the stars.”
“There is another meaning of the word mazel that is more relevant to the phrase Mazel Tov. Mazel is the term used in Jewish mysticism to describe the root of the soul. The mystics say that only a ray of our soul actually inhabits our body. The main part of the soul, our mazel, remains above shining down on us from a distance.”
On special occasions, Moss says, we feel the power of that drop splashing down into us. It is a moment when we are consciously aware of our unlimited possibilities. It is a moment when we feel we can accomplish anything. And a critical part of success is remembering that feeling!
Completing 108 Sun Salutations is as much a symbolic accomplishment as it is a physical/mental/emotional accomplishment. That symbolic feeling may last for a few hours, a few days, or – like a drop of mazel – you may feel it splashing into you throughout the year.
I hope the latter will be the case for everyone reading this.
If you were not one of the 51 people who started 2016 with me or with a sense of accomplishment, do something now (!!!) that is the symbolic equivalent. Try something new, something you didn’t realize you could do, and (maybe) do it with some friends. Most importantly, do it with awareness. Then, once you’ve harnessed your power, set an intention (not a resolution, but a promise to yourself) to remember this powerful feeling.
2015 Group Sankalpa (Intention): “I am an instrument of peace and love. I am healthy, happy, and whole.”
2016 Group Sankalpa (Intention): “I have what I need to fill the world with love and light. I am healthy, happy, and whole.”
I am humbled, honored, and continually amazed by the presence of the people who share their practice with me. Know that you will be a great source of inspiration to me - and others this year. Thank you, thank you, thank you - 108 times over!
Aron Moss ends his mazel article with the following blessing, which I offer to you:
“May this drip of inspiration from your soul above not dissipate, but rather have a positive and lasting effect, that from this event onwards you should live your life with higher consciousness. You should be aware of the blessings in your life and be ready to receive more and more…. Good mazel!”
We are closing in on the end of 2015. And many of us are wondering, “Where do we go from here?” or “How do I go on without him/her/them?” or “Now what?”
It’s those unseen (and unspoken) questions lingering between our readiness to be done with some parts of this year; our desires to move on; and our need to let go of the old – so some healing can begin – that can create fear-based behavior and make us move into deep hibernation. But, as much as I’m a fan of hibernating in order to heal, I’m more of a fan of putting things in perspective and moving on. So, let’s remember that this year hasn’t been all bad.
Remember, for instance, if you set an intention at the beginning of the year and now realize the “stars aligned” to help you reach your goal. Maybe you wanted a new experience, a new job, a new love – or maybe you wanted to heal as an old experience, job, or love passed out of your life. Either way, with all the craziness (and scariness) we’ve seen in the world this year, I think it’s important to remember our own personal highs-and-lows, ebbs-and-flows, risings-and-fallings.
Sun Salutations (surya namaskar) are a moving meditation which mimics the natural tendencies of our bodies and our lives. We rise, we fall, we ebb, we flow – and, if we do enough of them, we experience highs and lows. Practicing a 108 Sun Salutations is the yoga equivalent of a marathon. Like a distance runner, we repeat the same steps over and over again; finding our breath, finding our rhythm – until there is no difference between our breath, our rhythm, our minds, our bodies. We become the cycle, we become the circle or ring (mala). In essence, we are practicing effortless repetition (ajapa japa): where a whisper becomes a scream and then drifts away to silence. (See link above; it’s so worth it!)
“If you don’t like something, change it. If you can’t change it, change your attitude. ”
– Maya Angelou
“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.”
– Jim Rohn
Knowing that change is constant doesn’t always make it easier to accept. Change is especially hard when you don’t feel ready for it and/or it is thrust upon you unexpectedly. And sometimes the worst part about the latter kind of change is the scary feeling which comes from not knowing what comes next.
I’ve been there. I get it. On a certain level, we’ve all been there. But, even if you lose your job, lose a loved one, or lose both in close proximity, don’t lose hope.
Easier said than done (that not losing hope thing) – especially when we define hope as “feeling expectation and desire for a certain thing to happen.” But, what happens if we let go of our attachment to things being a certain way and looking a certain way? What happens if we have the old fashioned kind of hope?
Trust is implied in the modern definition of hope, and it is also an archaic definition of hope.
Again, I get it: It is hard to know what or who to trust when the rug has been pulled out from under you. So, start with what is inside of you. Trust that if you can take a deep breath in, you can take a deeper breath out. Have faith that if you take that deeper breath out, and follow it with a deeper breath in, you can look forward to that even deeper breath out. Keep going and feelings of hopelessness will (slowly, but surely) dissipate.
This is not a quick fix or a miracle cure. Neither is it a medical treatment. It’s a practice. Interested in taking the practice deeper? Close your eyes and imagine your breath as light – moving down your spine as you inhale, back up your spine as you exhale. Want to kick it up another notch? Focus on your breath while listening to one of the following mantras (see first links for translations) focused on removing obstacles and darkness:
If your computer, iPod, Cd player, or other music maker is on repeat – and you’re listening to D. J. Shadow’s debut album – the end is the beginning, and the last words are prophetic. Sometimes when I play this song in class, everything syncs up and we are starting the second side of a challenging sequence: so, we are at the beginning, the end, and the middle – and the words are highly prophetic. Last year, as I prepared to lead 108 Sun Salutations for New Year’s Day, I realized everything was syncing up: we were at the end of one year, the beginning of a new year, and in the middle of a week – and I was getting ready to do 108 Sun Salutations three (count them, 3!!!) times. Suddenly, D. J. Shadow’s chuckle was highly prophetic.
But, the fact that I counted out 324 Sun Salutations – and that several people (myself included) spent part of New Year’s Day thinking D. J. Shadow’s highly prophetic words with utter disbelief – isn’t what started me thinking this song should be one of our 2014 theme songs. No, my reasoning was a little deeper than that.
“Why would we want to go back to where we were so many years ago?” (D. J. Shadow)
We just can’t seem to help ourselves. On the mat, we find our thoughts involuntarily wandering to situations and people seemingly out of context. Try as hard as we might to stay focused on the here and now – as opposed to that arbitrary thing that happened in 1979, with that person who shall remain nameless – our mind seems to have, well, a mind of its own. It goes back again, and again, and again, like a random paragraph from Swann’s Way.
Somatically speaking, such thoughts may not be as random as they appear. Yoga teaches us that we hold our experiences in our bodies. So, it stands to reason, when we’re working the body we are also working though our years. The physical practice sometimes becomes a practice of systematic reflection. Pose-wise, we often move from Child’s Pose (Balasana) or Corpse Pose (Savasana); through the approximation of learning to stand and walk – think Table Pose to Downward Facing Dog (Adho Mukha Svanasana) to Forward Fold (Uttanasana) to Equal Standing/Mountain Pose (Samasthiti/Tadasana) (video); then we explore and play; until we slow down, move into Corpse Pose (Savasana), and ultimately roll over to start all over again. Energy-wise, we typically move from our childhood (first chakra/wheel), through our developmental stages (second and third chakras/wheels), into our “maturity” stages (fourth and fifth chakras/wheels), and then to the unknown that lies beyond (sixth and seventh chakras/wheels).
But, even people who don’t practice yoga spend a fair amount of time reflecting on their lives. At the beginning and end of a year, right around our birthdays, whenever we experience one of life’s big milestones, and/or when the seasons change, we think about where we’ve been and where we’re going. Making resolutions (or just good old-fashioned planning) seems like a natural part of this reflection process, because as long as we are are actually living there is some part of us wanting to learn and grow. Yet, a good portion of us will get stuck thinking about the past, and approximately 80% of us will set goals we won’t achieve – which, at some point will have us lamenting the past. Perhaps equally significant is the fact that regardless of when we celebrate a new year or a birthday – or even observe the changing of the seasons – we will almost always find ourselves in situations we’ve dealt with in the past.
“And why should we want to live a life that’s past and never more?” (D. J. Shadow)
The wise old wives tell us we’ll repeat the same situations until we learn the lessons. And, let’s be honest, sometimes we’re that kid who keeps failing the class. What the wise old wives don’t tell us is that we can move on to the next grade, but we’re still going to be struggling with the same material. We can blame our (master) teachers, we can blame life, we can even blame the wise old wives; however, at some point we need to cowboy (or cowgirl) up and take responsibility for being where you are.
Karma is a word we throw around, sometimes without really thinking about what it literally means. We focus on the idea of destiny, fate, or retribution and reward. However, karma is the Sanskrit word for work, action, deed. It is everything we think, say, and do. Obviously, one way to think about karma is in the context of reincarnation. But, what if you don’t believe in reincarnation or the idea that you will keep living lives until you live (or get it) “right” – whatever that means? Have you considered what happens if you just look at this life you’re living and the ramifications of the work/karma you’re doing? Have you considered the fact that everything you think, say, do in this moment leads to another thought, word, and deed in the next moment? Look back at that last link where Don Juan speaks to Carlos Castaneda in Journey to Ixtlan.
So, in that interest, have you assumed responsibility for being here?
“This is not a dream….We are unable to transmit due to conscious neural interference….You are receiving this broadcast in order to alter the events you are….” (D. J. Shadow)
At some point, on or off the mat, we all want to skip to the end and reap our rewards. We want to ignore the seemingly random thoughts and sensations so we can get to the good stuff. We want, not only a passing grade, but all the accolades which come with it. We want, not only what we’ve earned, but also what we desire. And, at some point, on and off the mat, we are confronted with….what we’ve already done.
I started this post on January 3rd (2014). It was intended as a “sample” of themes and motifs for the year (2014). But, the year got away from me – and this post sat over in the draft column…waiting to see if I’d dust it off and update it. Or, if I’d just trash it. I’d like to say it was waiting patiently. But, that’s not how my mind works. So, sometimes, it was taunting me. Other times it was encouraging me. Finally, it was speaking to me.
Not surprisingly, a year later (to the date) it sounds a lot like D. J. Shadow….
Things that are happening again:
108 Sun Salutations – New Year’s Day 2015
7 Saturdays – Journey On and Off the Mat (Dates TBA)
A funny thing happened when I was getting ready for the classes I do at the end of Ramadan. I say “funny” meaning “ironic,” but it’s also something that got a laugh. And, it was also something incredibly profound and fitting.
For the last three (3) years, at some point during the last 10 days of Ramadan – and for 2 – 3 days after Ramadan, my class themes focus on this holy time for Muslims. My “lessons” are pretty basic: I outline Kriya Yoga as described in the Yoga Sutras and briefly explain that “ritual actions” which combine purification/training of the senses, self study in the context of sacred teachings, and dedication to a divine source occur in every major religion and philosophical practice. (Think, for example, about Lent, a Vipassana retreat, Sukkot, Passover – or Ramadan.) After explaining the basic premise of Ramadan, I outline the Five (5) Pillars of Islam; and break down six (6) Articles of Faith. I point out that Islam, Christianity, and Judaism are all Abrahamic religions – meaning they share one historical origin. I also talk about the importance of the last 10 days with regard to Laylat al-Qadr and the power of prayer, especially as it relates to peace. And, as always, I try to include poses and music which reinforce the message.
OK, before I go any further, let me answer the two (2) most popular questions: Why would you do that? What’s it to you?
More often than not, I pick a theme because it has MEANING. The all caps means it has BIG meaning, so big that (dare I say it) it is universal. Or, at the very least, is accessible to a large group of really diverse people. The theme is a way to get everyone on the same page. And, getting everyone together (on the same page) is one definition of yoga.
Going deeper, going off the mat: It is also an opportunity to expose people to information that might not otherwise discover or seek out on there own. The Twin Cities have a large Muslim population – and, an estimated 1.6 billion people in the world practice Islam. However, many people in the West (including here in the Twin Cities) only know about the faith when it is in the news. And, unfortunately, Islam is in the news a lot because of negative situations. (Keep in mind, the majority of the people in the world who faithfully practice a religious faith are not making the news!) So, here again, is an opportunity to practice yoga – to come together.
If I play a song with lyrics during a Ramadan class, then the musician is Muslim. That’s been my personal modus operandi. I realize that within the Muslim community there is debate about what is permissible (halal) when it comes to music. I have considered only playing a cappella music or voices accompanied only by percussion; however, in the end I’ve played a wide variety – all inspirational and devotional in some way. And, again, all songs with lyrics are performed by Muslim musicians.
This year, however, I felt like something – a song – was missing. I kept going back and forth between my Ramadan mixes and music in my library that I had chosen not to use. Nothing extra fit. So, for the first class, I left well enough alone. But, I still had that nagging sensation. Between classes, I was surfing the internet and I came across Reba’s new song Pray for Peace.
When I decided to include Pray for Peace in my remaining Ramadan mixes I wanted to be very clear that (so far as I know) Reba is not a Muslim. People seemed to find that statement funny – or maybe it was nervous laughter. Either way, I thought being clear was the best way to respect all the musicians on my playlists. This song, Reba’s call to prayer, was also another way for people to come together.
At first, all you hear are beats/foot steps; then what sounds like bagpipes (and maybe a fiddle). Then, for about 2 minutes, Reba sings, “Pray for Peace.” Over and over. “Pray for Peace.” Even when the lyrics evolve she doesn’t tell you how to pray or to “whom” you pray – she just asks that you pray. And, although the song requests that you pray for peace, the request is open ended: the nature of peace is not defined.
Granted, there was a lot of chaos, confusion, pain, and war going on when Reba wrote the song last year. And a lot of chaos, confusion, pain, and war going on when she released the song. But, I find it very interesting/ironic that this call to prayer was released (for free) during a time when 1.6 billion people on the planet believe their prayers are magnified.
Right about now, somebody is doing the math and thinking, “Well, yeah, 1.6 billion seems like a lot – but that’s only about a sixth of the world’s population.” This is very true. But before you discount the value of those 1.6 billion people, add in all the non-Muslims who were going to pray during Ramadan anyway. Now, add in all the other people on the planet who were meditating, or singing, or sighing, or dancing, or crying, or wishing and hoping.
When the sun is shining I can do anything; no mountain is too high, no trouble too difficult to overcome.”
– Wilma Rudolph
This Saturday, June 21st, is Summer Solstice – the longest day of the year here in the northern hemisphere. It is the day when our part of the world tilts closest to the sun – and, it seemed to the old world, a day when the world pauses. The Middle English word solstice is derived from the Latin words for “sun” (sol) and “to stand still” (sistere). People all over the world mark this notable shift with holidays, festivals, and a variety of rituals. One way to mark the occasion is by practicing 108 Sun Salutations (Surya Namaskar).
As the sun stands still, let’s move and celebrate the light.
A Sun Salutation (Surya Namaskar) is a full mind-body-spirit workout. The full range of motions within the practice, as well as the seamless connection to breath, establishes a meditative state and an awareness of each present moment. Practicing 108 Sun Salutations is a traditional way to celebrate seasonal changes, while promoting peace, healing, and personal transformation.
Anyone can do it! Everyone is welcome!
This Saturday. at 9:35 AM, a team of Downtown-Minneapolis YMCA yoga instructors will lead a 108 Sun Salutations as part of the YMCA’s Annual Campaign. Weather permitting, we will be on the Downtown-Minneapolis YMCA rooftop!
• TRANSFORM • RENEW • HEAL • ENERGIZE •
Embrace change, new beginnings, and new opportunities. Close the door on old habits and stagnate energy. Harness the power of a sacred cycle honoring and celebrating the connection between endings and beginnings.
WHO:
Everyone is welcome! Myra, Jared, and Mike K will keep count and offer suggestions, modifications, and encouragement so that even someone who has never practiced yoga can experience the power and benefits of this invigorating practice.
WHAT:
A Sun Salutation (Surya Namaskar) is a full mind-body-spirit workout. The full range of motions within the practice, as well as the seamless connection to breath, establishes a meditative state and an awareness of each present moment. Practicing 108 Sun Salutations is a traditional way to celebrate seasonal changes, while promoting peace, healing, and personal transformation.
We will breathe and flow as a community, at a pace appropriate for everyone within our sacred circle. Each round will begin with a dedication and end with a “restorative moment.” The traditional practice, including Savasana (a final resting pose) will take approximately 3 hours.
Since the physical practice prepares the body for a deep-seated meditation, everyone is invited to stay for a guided meditation.
How much?
The Downtown-Minneapolis mala is for YMCA members and their guests. It is also a donation-based class benefiting the YMCA Annual Campaign. Please contact the Downtown-Minneapolis YMCA about parking on Saturday.
Practicing 108 Sun Salutations is the marathon of yoga. Of course, if you’ve never trained and then run a marathon, your body doesn’t know the difference. So, when you’re done, treat yourself as if you just ran 26 miles. Smile, breathe, and congratulate yourself. Maybe go out for some pasta. Definitely take Kathy T’s advice and enjoy an unapologetic 108-minute nap. (Best advice ever!!!)
Then what?
For your body
Relax and pamper yourself. Some research shows ice baths are helpful after a major endurance event. But, if you’re injury free, I’m all about keeping the muscles warm. Especially when it’s sub-0 outside the studio! So, indulge in a hot shower; soak in the tub with your favorite bath salts or bubbles; or combine one of the above with some time in the sauna or whirlpool. Take a restorative or yin yoga class to support and encourage deep tissue relaxation. For the ultimate indulgence, combine all of the above with a massage.
Literally and figuratively, put your feet up. Every pose in the sequence requires you to engage your feet and legs, while simultaneously activating your hips and core muscles. Decompress the lower body parts by spending some time in Viparita Karani (“Legs-Up-the-Wall”). This is a mild inversion that you can adjust as needed. If the shoulders and neck are out of sorts, place a blanket underneath the upper back. If the shoulders, hips, and low back need more tension release, elevate the sacrum and hips with a blanket, block, and/or a bolster. Keep the legs extended if you need the hamstring stretch. However, if they are already feeling overstretched after 216+ forward bends, release the hamstrings by bending the knees at a 90 degree angle and resting the shins on a chair, sofa, bench, or table. If it’s in your practice, explore more inversions.
A little hair of the dog is always good, but don’t go whole hog. Try Surya Namaskar C with Inch Worm and a modified Crescent (to stretch the psoas and quadricep of the back leg). Adding Chest Expansion to the lunge creates a nice stretch through the upper chest, shoulders, and a baby back bend for the low back.
Most importantly, listen to your body. When I finished the practice just before midnight on December 31st, my body was screaming for Gomukhasana (“Cow Face Pose”) legs. The next morning, when I could actually walk, I was really glad I listened. The second day after my practice, I added Garudasana (“Eagle Pose”) arms and Gomukhasana arms to the seated pose.
For your mind
Spend some quiet time just breathing, or contemplating how you felt before, during, and after the practice. A lot of people, myself included, expressed a little anxiousness before the practice. Take a moment to consider how much of the anxiety was fear of the unknown and fear of “failing,” and how much was actually anxiety about letting go.
Consider the different variations and dedications, as well as how you reacted to each. Look back over any notes you made; maybe make some more.
Request additional information about something that was said or done, or music that was played during the practice.
For your spirit
Be still. Soak up, celebrate, and appreciate all you did. Give yourself permission to express any emotions that came up during or after the practice. Recognize that some of your emotional responses are going to come down the road. Notice them; acknowledge them; and honor them.
Review your sankalpa (“vow”, “intention”) and your guiding principle statements. Notice if the still resonate. The intention of the meditation was to start the process of setting an intention. What you wrote or thought during the practice was a first draft. Maybe it worked right off the bat. But if your tongue or mind tripped over the words, then or now, restate it.
Finally, remember that the sankalpa is not intended as a simple affirmation. It’s part of your heart song and it’s a message meant to be sent and received internally. If you meditate or pray, include the words in your mind the next time you sit, kneel, or walk. The next time you practice yoga, think of the words during your Savasana. The vow is particularly powerful when used during Yoga Nidra; so, find or download a class and relax your way to your goal!
For the teacher inside you
Notice where you felt the practice, physically and emotionally. Notice where you didn’t feel it. Being sore after the practice is a common experience; you’ve worked every part of your body, after all, and in some cases you’ve worked harder than normal. And everything you did before the practice was part of your training. The question is: how good was your training? Did you remember to bend your knees – or are your hamstrings sore because you forgot to bend your knees? How’s your core? Do your shoulders and low back ache because you worked the muscles in a different way? How are your feet, hips, and knees? What about your wrists and neck? How many of the 14 muscles in your shoulder girdles feel good versus stressed, sore, or fatigued?
OK, to be fair, that last question was my favorite trick question. Most of us don’t even realize we have 14 muscles in each of our shoulders. The point isn’t (necessarily) to identify them so much as to notice how you feel and to note if your are sore (or not) because you were ready for the practice (or not) or because at some point along the way you forgot to be mindful of your alignment.
Finally, noticing how you feel after practicing 108 Sun Salutations, along with the counterposes, gives you a good indication of what parts of your practice are working and where you can focus a little more awareness during the new year. Talk to your yoga teachers about what poses or sequences can help you build strength or flexibility in your weak areas.
For the teacher who led you
No matter where or when you practice, the person (or people) leading the practice will appreciate your feedback.
The 2013 Nokomis Yoga New Year’s practice was a first for many in my circle and a “multi-first” for me! While I have practiced and co-led 108 Sun Salutations at the YMCA for the Spring and Fall Equinoxes, this was my first time leading solo; my first time doing all 108 at Nokomis; and my first New Year’s practice with the guided meditation. Since I would love to do it again, please let me know how it felt for you. If you have a moment (now, or over the next 12 months), please let me know (via e-mail or comment on the blog) what you liked or didn’t like; what resonated and what fell flat; what you appreciated – even if you didn’t like it; and whether or not you would join me again for this type of event. I know Solveig would also appreciate a review for Nokomis Yoga, if you are on google+.
Many thanks and blessings to the 22 incredible people who shared their New Year’s Day with me. I feel honored and humbled to be a small part of your practice and I appreciate the energy and joy you put into the occasion.
A Joyful Practice 