108 Sun Salutations? Check! Now What? January 3, 2013
Posted by ajoyfulpractice in 108 Sun Salutations, Buddhism, Changing Perspectives, Faith, Fitness, Food, Health, Hope, Japa, Japa-Ajapa, Karma, Mala, Mantra, Meditation, Minneapolis, Minnesota, Music, New Year, Pain, Peace, Philosophy, Science, Suffering, Surya Namaskar, Twin Cities, Writing, Yoga.Tags: Surya Namaskar
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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.
~ Check out Tara Woltjen’s 2011 post on the Surya Namaskar backstory and for the wonderful poem “A Prayer to the Light” (which coincides so beautifully with the practice I included it in our "mindfulness round"). ~
~ Check out Tara Woltjen’s 2011 post on the Surya Namaskar backstory and for the wonderful poem “A Prayer to the Light” (which coincides so beautifully with the practice I included it in our "mindfulness round"). ~
Didn’t make it to a New Year’s Mala practice on January 1st? There’s still time! Several studios (including taraNa in Minneapolis) are hosting the practice on Saturday, January 5th!
Still sore? Recovery 108 is currently password protected.
~ Om Shanti, Shanti, Shanthi Om ~
LOOKING FOR ANSWERS WITHIN THE QUESTIONS December 16, 2012
Posted by ajoyfulpractice in Books, Changing Perspectives, Faith, Fitness, Health, Hope, Karma, Karma Yoga, Mantra, Meditation, Minneapolis, Minnesota, Music, Pain, Peace, Philosophy, Science, Suffering, Tragedy, Twin Cities, Uncategorized, Writing, Yoga.Tags: answers to tragedy, finding hope, personal crisis, questioning faith
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Q & A
Anyone who comes to my class knows I love stories. And, they can also tell you: I am an equal opportunity storyteller. This time of year is full of some of my favorite stories. Take Chanukah, for instance: within this celebration of light is the story of “Not Much,” the story of “Give It All You’ve Got,” and an opportunity to explore the original meaning of the word “miracle.” On Wednesday people all over the world were looking for and/or celebrating miracles. It wasn’t just that some people saw 12/12/12 as an auspicious date; it was also the middle of Chanukah, the Feast of Our Lady of Guadalupe, and the beginning of the Baha’i month of Masa’il (“Questions”).
Personally, I was excited, all fired up, inspired and ready for an “intensely fun, intensely intense” practice on Saturday.
Then, on Friday night, when I heard about yet another mass shooting and a death in my family, I was having a hard time focusing on fun.
It doesn’t matter if it’s today; yesterday; almost 2, 311 years ago (around 300 BCE); or nearly 100 years before that, when bad things happen we question. However, our questions don’t just stop with, “Why?” or “How could this happen?”
The closer we are to the tragedy; the bigger the scale of the tragedy; or the more innocent the people involved, the more we question. Sometimes, we question everything we believe to be true. We may question our faith, the very foundation of our existence, the things (literally and figuratively) that support us when we struggle. And, more often than not, we seek answers from that same foundation or truth – be it God, science, our leaders, or our community.
In every culture and in every heart, there is a word for that ultimate truth; for that something universal within us, and all around us. (Even science has subatomic particles that are in everything.) And in every heart, there is a question we can direct to that source, a question, which can also be an answer.
מכבים गायत्री
In Exodus 15, “Moses and the sons of Israel,” sing the praises of God to God and in doing so they cite a number of marvels (also known as miracles). When a band of brothers/a father and his sons/a clan of priests chose Maccabee as their moniker and battle cry, they not only used a variation of a word meaning “hammer,” they used an acronym for a Torah verse (Shemot/Exodus 15:11): “Who is like You…among the mighty? Glorious in holiness fearful in praises, performing wonders (miracles)?”
The Maccabees took their question to the source and within the question they found their answer: the source. They also found inspiration.
I think what they did is similar to what Rainer Maria Rilke means in Letters to a Young Poet, when he writes, “Do not now seek the answers, which cannot be given you because you will not be able to live them…. Live your questions now, and perhaps even without knowing it, you will live along some distant day into your answers.”
My plan for today’s practice: Embody a question (addressed to the source) that simultaneously inspires and answers. Everyone would have their own personal question(s) and their own way of articulating “the source.” The tricky part would be getting everyone on the same wavelength.
In yoga, we talk about the light (or energy) within us, and all around us. When we move through our physical practice, our physical focus may change from moment to moment, but we have the opportunity to maintain a single-pointed mental focus, a meditation point. Adding mantra to our movement can strength our focus, and get us all on the same wavelength.
Today, I used the Gayatri Mantra to get us on the same wavelength.
People using a mantra for seated meditation often use a mala (“garland” or “ring”) to maintain japa (“repetition” or “remembering”) without excess effort (ajapa-japa or “constant awareness”). In the physical practice, using kirtan (mantra with music) is a great way to achieve a similar meditative state. More often than not, when I use kirtan in a class, the sequencing is progressive in the sense that each time we complete a cycle we begin it again and then add an additional pose or two. Occasionally, I will even get “asana-happy” (or maybe it’s “prana-happy”) and sequence in a mandala (“circle”).
Today, I wanted to go even deeper. Inspired by this idea of living the question, addressed to the source, I took another look at the Gayatri Mantra itself.
When I’ve used the Gayatri Mantra in the past, I’ve emphasized various translations and focused on the story of Visvamitra, the sage responsible for the mantra, and the peak pose named after him. But, this time I looked at the structure of the mantra.
One of the unique aspects of the Gayatri Mantra is its most common name comes from its meter. When in Sanskrit, a “great utterance” is followed by three (3) eight-syllable lines (padas or “feet”). What happens, I wondered, if an extended inclined sequence was followed by three (3) sequences, which each contained eight poses or pose variations? And what would happen if all the sequences put together made up a mandala? And what would happen if the repetition of the mandala prepared us for Visvamitrasana? And can I even get a room full of completely different bodies and practices to the point where their hips, hamstrings, shoulders, triceps/biceps, back, and core (not to mention their wrists) can even safely consider the possibility?
So many questions…that today become so many answers.
When we are moved to move, and we move to seek answers within ourselves, do we become the answer? When we live the question, as Rilke suggests, and our question is, “What can we do to make things better, brighter, to change this great wrong or keep it from happening again?” do we become the change?
OFF THE MAT
Right now, lots of people are asking questions and calling for change, personally and globally. Lots of people are also insisting they know all the answers – sometimes insisting so fervently, in fact, that they can’t even hear themselves let alone the people around them.
I’m not claiming to have any answers…just more questions. I also have a desire to be still and quiet enough to hear all the answers when they come.
And, just like I do when I am seeking guidance, answers, and inspiration from the source of all things, I think some of our questioning and listening needs to be focused on the people who are the source of these tragedies, people who are in so much pain they want to hurt themselves and the people around them.
Finally, I hope that when the right answers come, we are strong enough, wise enough, and courageous enough to recognize and live those answers.
Vinyasa Class Notes
Key Asana Sequence: Anjaneyasana (“Crescent Lunge”) with Inverted Namaskar to Anjaneyasana to Modified Virabhadrasana III (“Warrior III”) to 3 variations of Virabhadrasana III to Urdhva Prasarita Eka Padasana (“Standing Splits”) with Squats, Seated Sage Twist, and Gomukhasana (“Cow Face”)
Song(s) That Had To Make The Cut: multiple versions “Gayatri Mantra”
Song(s) Played Loud For Motivation: multiple versions of “Gayatri Mantra”
Song(s) Related To Theme (if you think about it): “Princes of the Universe” by Bear McCreary
~ NAMASTE ~
Day 19 Gets Us Closer To The Other Side January 29, 2011
Posted by ajoyfulpractice in 21-Day Challenge, Changing Perspectives, Donate, Fitness, Health, Karma, Karma Yoga, Mantra, Meditation, Minneapolis, Minnesota, Music, Peace, Philosophy, Science, Texas, Twin Cities, Volunteer, Writing, Yoga.add a comment
Day 19
“There are only two types of people in a kayak – those who just got wet, and those who’re about to get wet.” – Bob Patman
“I learned perseverance is a quality I do not fully comprehend the depths of, but that to ever have a chance at comprehension requires a decision to explore.” – Chris Scotch
“I have no doubt you can muscle through…the question is do you have the courage to practice a little peace, to breath your way into a deeper expression.” – me, paraphrasing Mairead Corrigan Maguire
Everybody hits the wall sometime. It’s just a matter of time if you’re putting your endurance to the test. And, it doesn’t matter if you are a professional athlete; a weekend warrior running/walking/rolling/biking for a good cause; or a yogi(ni) taking Yoga Journal’s 21-Day Challenge, at some point you face the fear that it was all for not and you’re not going to make it.
Week 3 of this challenge has, quite possibly, been the most amazing – but it’s also been the most challenging. Even as I got up and got on the mat every day, even as I loved the moments and the awakenings, I started to doubt that I was going to get through it. I started to fear that I was going to oversleep – or fall asleep – or just plan give out. I was hitting the wall.
The funny thing is, I realized that (in this case) the wall was partially of my own making. From the very beginning, I knew that part of my challenge was going to be this blog. I wanted to get some momentum going and get back to writing. I wanted to get past the idea that every entry had to be perfect and erudite. I had to get past the feeling that I didn’t have time – and couldn’t make time. All of this I knew from the beginning. I also knew that it was going to be my little secret. It was going to be the “other stuff” I alluded to on Day 1. And, if I missed a day here or there, no one would be the wiser. So, even though I knew my intention – I didn’t really put it out there. I didn’t mention the blog to anyone I knew until Week 2, and I didn’t encourage anyone to read it until Week 3. Naturally, the minute I opened my big mouth about what I was doing, it became harder to do. I started building the wall.
I could blame the wall on lack of sleep; it’s a common malady. But, every morning I managed to get up and do something. Including this morning, when I felt like staying in bed and chilling out with a good book. Don’t get me wrong. This wasn’t a depressing “I don’t wanna get up, I’m a Toys’RUs kid….” kind of morning. This was a righteous “Wow, I feel so good all tucked in!” kind of morning. I hit the snooze once, maybe twice, and then I got up and sat for 5 minutes. Once my head was clear, I checked my e-mail, reviewed the events of the day, and thought about what I’d led in class earlier in the week and last Friday.
Sometimes I plan out my classes weeks in advance, sometimes mere days; but sometimes I wake up in the morning, toss the plan out, and start anew. This was one of those start anew mornings; I felt compelled to practice a little peace. So, I futzed around with a playlist, a sequence, and a theme I used this time last year. Then I considered how I wanted it to work given how I felt and what I’ve learned over the last year. All of this was in my head, but once I got on the mat I let the breath take over. I let the breath become the wall – and suddenly, I was going over the wall. I was having fun, feeling good, and more or less ready for my day.
I taught 3 classes today and although they were all centered around the “Peace People” theme and sequence, they were very different classes. The first was the most physically challenging (and, oddly, the smallest group class); the second was a private class with an emphasis on the therapeutic and restorative benefits of the practice; and the third class (which was, oddly, the largest) was another group class made challenging because it was by candlelight. Inevitably, the evening classes are a little slower and, every once in a while, I simplify the transitions or modify the balancing sequences to accommodate the darkness. While they resembled each other, and my own personal practice, none of these classes resembled the practice I did last year to celebrate Mairead Corrigan Maguire’s birthday.
Last year’s sequence was intended to be physically exhausting. I wanted people to struggle. I wanted them to find that place where they had to make a decision: muscle through and not enjoy the practice, or breathe their way into a smile.
This year, I wanted a challenging sequence that would leave everyone with a peaceful feeling. The emphasis was on hip opening and side stretching. I wanted to get at those pesky hamstrings and IT bands, but I also wanted to get in some core work and some arm balancing. During my personal practice, I felt challenged but relaxed – peaceful yet engaged. During the morning class, however, I wondered if the class was a little lighter than people expected (or wanted). Maybe for some it was, but midway through, I looked up and saw sweat sprinkled on one member’s t-shirt while several other members strategically inserted Child’s Pose into their vinyasa. “We are,” I thought, “exactly where we need to be.”
After class, I used one of the battery operated candles for my 18-Minute So Hum Meditation. I felt good, relaxed, steady, and peaceful. I could have easily ended my day here, but I still needed to fulfill the rest of my challenge. So, I headed home to practice the 30-Minute Peak Pose Sequence featuring Wheel Pose with Jason Crandell.
For the record, Crandell rocks my world again and again. I’d like to call him a teacher’s teacher, which he most definitely is, but (to be fair) he’s also an “Everyman’s Teacher.” He systematically opens up the body and fires up muscles even I forgot I had. I modified some of the arm movements just to relieve some tension in my shoulder. Half way through the Sun Salutations, I felt myself drop over the other side of the wall. Somewhere between Bridge Pose and the second or third Wheel Pose, I had not only forgotten about the wall, I had forgotten the fact that I was nursing some tenderness in my shoulder. I can’t say I was ready for a fourth Wheel Pose, which would have been my fifth (or sixth) one of the day, but I did foresee myself going into an expression I’ve only dreamed of taking. Seriously, last week, I had an 8-year old (I think) in my class doing this extended Wheel. Her parents and I joked that we wouldn’t be doing that version anytime soon. Today, however, I could feel myself being ready to do it sooner rather than later.
It was a great feeling. And with that great feeling came an even better reminder: Everybody hits the wall sometime. Just like everyone who spends any significant time in a kayak flips it over. But, it’s nothing to fear. Getting wet is half the fun – it proves you were out there and you were doing it. And once you get back in the boat, you’re on your way; you’re past that moment.
Hitting the wall is the same thing. It’s bound to happen, but it’s nothing to fear. Because, regardless of who you are or what you’re doing, there’s a second wind waiting for you on the other side of that wall. There’s a deeper experience – a deeper expression, one you’ve only imagined in your dreams. One you can only experience if you make the decision to explore.
So, take a deep breath, get wet, persevere, and and get yourself (peacefully) to the other side.
Bob Patman is usually in Texas and Mairead Corrigan Maguire resides in Ireland.
Which begs the question: Where's Chris Scotch?
Well, on Monday, January 31st, Chris will be in International Falls, Minnesota racing in the Arrowhead 270. Send him warm thoughts, big smiles, and, if you're so inclined, help him send some cold hard cash to St. Jude Children's Hospital.
~ Om Shanti, Shanti, Shanthi Om ~
Day 16’s Two For One Special January 26, 2011
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Day 16
“Who knows whether it is bad luck or good luck,” says the Taoist farmer.
“Is that so?” asks the Zen monk.
“Everything…is the best,” says the Zen shopkeeper.
“Gam zu l’tovah,” says Nachum Ish Gamzu.
In the modern world, especially here in the West, we tend to view things as they come. We are quick to assume that what we have, here and now, is the whole story. And, we are quick to judge accordingly. We define a situation – or another person – as good, bad, or irrelevant depending on how it measures up to our current goals and desires. We suffer, because we react to what’s happening in a moment that is nothing more, nothing less, than the middle of a chapter. Even if (you think) this chapter is the end of your life, it is hardly ever where your story ends.
In fact, even if you’re right, and this is the last chapter of your living life, there’s still another chapter in your story – it just involves other people. If you’re wrong, and this is not the last chapter in your living life, then the next chapter is all about how your attitude about a current situation affected your future situations.
I’ve seen people recover from tragedy because they had a positive attitude. I’ve also seen people who seem to age dramatically because they can’t get past a calamity. Personally, I believe we have an infinity capacity for joy and love, but that we are only given the grief we can handle. Call me a romantic optimist. I still recognize the problem with this philosophy is that sometimes things happen which make us doubt our ability to handle the situation. We fall into the trap of believing it is the end of the story. We become disappointed, irritated, angry – and those emotions begin to supersede the joy, the hope, the love.
My Day 16 story is mostly about molehills that could have turned into mountains. Although, there is a funny celebrity moment and a really dramatic moment (which isn’t mine). The stories behind the teachings quoted above, are a little deeper. Take a moment to consider one or both of the sections below. Consider your answers to the questions which appear after the teachings. Then, see where those answers lead you.
Be open to the possibility that you don’t have the whole story. See if you can Be receptive to the inevitable joy that comes from recognizing everything is for the good.
My Day 16 Molehills
The Stories Behind The Teachings
~ Be open, be receptive. ~
27 Days Away From The Answer To Everything (Day 15 of Yoga Journal’s 21-Day Challenge) January 25, 2011
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Day 15
“Neti, neti!”
– Ajatsatru describing the nature of the divine and telling Gargya how not to meditate. Often translated as, “Not this, not this.” (The Brihadaranyaka Upanishads)
My housemate and I have discussed the wisdom and reasoning behind which videos have been repeated during Yoga Journal’s 21-Day Challenge. I think I understand the reasoning, and I even appreciate the wisdom. Neither one of us, however, has been very interested in repeating the “Fun Flow” which appears on the first day of each week. Last night I went to bed thinking I would get up early and combine the Elise Lorimer video with another video. Or two. I even thought, since I was off, I would catch up on the audio streaming meditations featured during the challenge. Monday, however, turned out to be a good day to pay the piper.
As I mentioned yesterday, all the late nights and running around comes at a cost. Today was cold (yes, I know, that’s Minnesota in the winter) and since I had a day off I decided to catch up on some much needed sleep. I know plenty of people who wake up like clock work, even on their day off, and view a midday nap as a mortal sin. These people also tend to think of waking up at 9:30 AM as sleeping in. I am not one of these people. So, when I woke up this morning I thought nothing of putting off my very ambitious plans for the day and staying in bed to finish reading a book. I have no shame; I’ll even admit to taking a nap. In fact, I barely got out of bed to eat. I probably would have switched from pajamas to yoga gear and back again if a friend hadn’t asked me to go out for dinner. Like I said, today was the day to pay the piper – and the piper was very well paid.
Once I finally came out of hibernation mode, I sat for 5 minutes and then decided I wanted to complete a video practice and the 18-Minute So Hum Meditation before I left the house. I didn’t have the time or the inclination to do the 45-minute video sequence, which I also skipped last week. I used the 15-Minute Morning Sequence as my substitution. Granted, it was no longer morning – not by a long shot – but Kate Holcombe says this sequence could be done in the afternoon if you need a little energy. All in all, it’s a very light practice and it does a good job of clearing the cobwebs that linger in the brain after sleeping. Or napping. You could also do all or part of this sequence in your office instead of grabbing that fourth cup of coffee. Or that second doughnut. Think of it as continuing the momentum of a good habit.
Today was a day when I could have easily skipped a physical practice all together. There are a variety of reasons why someone might take a day away from asana. “Ashtang-is” may not practice during certain phases of the moon. Some traditions recommend not practicing at all during menstruation or at least not on a woman’s heavy flow days. Then there’s days, like today, when you’re tired. I firmly believe in listening to the mind-body-spirit. Yes, we have an odd way of communicating with ourselves. The mind-body has a tendency to send messages like, “I’m hungry” when it’s thirsty. Or, it doesn’t commit to doing an inversion because you might fall. In both cases, however, the mind-body is doing it’s job: it’s protecting and nurturing the case that holds the spirit. Sometimes, taking a complete break is a great way to protect and nurture. It creates balance. Sometimes, however, what we need is a little cross training. My overall practice is very active (yang), so occasionally doing a restorative practice (yin) – like the ones presented by Kate Holcombe – can be a nice alternative to not practicing.
Not practicing is not an option when you’re in the middle of a challenge like the Yoga Journal 21-Day Challenge, which creates a new habit or routine through momentum. Having made a commitment to the process, as opposed to a goal, you find a way to make it work, one day at a time.
During January, we see a lot of new faces at the gyms and studios, because people have made New Year’s resolutions. Some of those faces become familiar. Some, however, disappear after a few weeks. Most of the latter group tries committing to a goal, which rarely works. I’m not saying that visualizing the goal can’t be helpful. It can, in fact, be super motivating. You still, however, have to take the first step. And then, you have to take the second step. And so on. It’s easy, after all, to give up on some lofty idea that may never happen. Fitting into a different dress size; not smoking after 20 years; keeping in touch with friends who’ve moved; and spending quality time with our family are all things we’d like to do, but if doing it were so easy, we wouldn’t need the resolution. We’d just do it.
And that’s the key, the answer to everything: just do it. Then keep doing it. Instead of making a resolution, make a sankalpa (determination promise): a commitment to the process that brings you closer to your goal.
One of the goals of doing Yoga Journal’s 21-Day Challenge is to help people develop a home practice. Unfortunately, some people – even people with a regular practice – have to get passed the idea that having a home practice is a lofty goal. This becomes a little like the Upanishads conversation between Gargya and Ajatsatru. A home practice doesn’t have to be a super complicated sequence or even a simple 2-hour one. It doesn’t have to be a series requiring a lot of space and props. It doesn’t even have to be something you do at home, per se. It could be one pose; done every morning before you go to work, every afternoon before lunch, or every evening before bed. It could be a peak pose you do after every class you take at a studio or gym. The important thing is to find something that works, and to keep doing it – to keep practicing.
My housemate and I are not the only people who have expressed preferences about a particular sequence or teacher. We’re human, it happens. But, like so many people, we’ve both made a commitment to the process. So we’re finding ways to make it work. We’re finding what works for us, as individuals – which is a great reminder that, traditionally speaking, a personal practice should be as unique as the individual who practices it. The beauty of this challenge, the sequences, and these teachers is that people have the opportunity to try different styles, at different times, and to really see what’s going to work long term. By focusing on the process, we focus on the practice. Ultimately, the process becomes the goal. That’s the practice.
~ Be well, and be great ~
2 Weeks Down, 1 To Go (Day 14) January 24, 2011
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Day 14
“Practice, practice, practice! All is coming.”
– Sri Pattabhi Jois
We are well into the first month of the new year, and well into Yoga Journal’s 21-Day Yoga Challenge. There’s no turning back the clock. As we close out the second week, I’m guessing that the myriad of thoughts and emotions running through my brain are echoed in other people’s brains:
Wow, this feels really good!
I’m super energized today!
I’m so relaxed!
Wow, I’ve never done that before!
I’m so exhausted.
I can’t wait for things to slow down.
Man, I wish I could do that today.
Wow, I can’t believe it’s almost over.
How am I ever going to keep up this level of practice?
Do I even want to keep up this level of practice?
I wonder what we’re going to do next week?
The thoughts, the emotions, the questions, and (yes, Virginia) even the answers to the questions all come through practice. At one point this week I thought I was interacting with yoga – practicing, teaching, or reading – for almost as much time per week as I did during teacher training. That’s something I never expected to do again. The training, like the challenge, is an intense experience over a limited amount of time. The same thing can be said about life: it is right here, right now. We have to be here, and breathe here; we have to practice right here, now…. Everything else will come – or not. And that last part, the “not” part, is vital, because it reminds us that the most important part of Sri Pattabhi Jois’s advice is the first part, the part he kept repeating: Practice. Practice. Practice.
This busy weekend capped off a busy week. Saturday night was one of many late nights that resulted in very little sleep on my part. I’ve worried about the lack of sleep a little bit, and chastised myself (for the lack, as well as the worry). But, so far, so good. I thought this whole process would help me evolve into a more Aryuvedic schedule. Instead, I find myself settling into a routine I’ve had for most of my life – the schedule of a night owl.
Of course, there is always a bit of a cost to staying up late and having to work in the morning. On Saturday (Day 13), the cost was my own asana practice before teaching. Today seemed like it was going to be a similar situation, but then I decided today was a day I really needed to squeeze in a practice before class. Of course, once I got going I forgot about everything else. In for a penny, in for a pound – or a few more minutes on the mat. I had to rush to catch my bus and make it to class on time, but it was more than worth it. I felt energized, open, joyful, and ready for the surprises the day had in store.
For months, several members at the YMCA have been telling me that they were going to try my class. Usually when I talk to someone new to yoga, I have a pretty good sense of if they’ll really come or if they’ll keep offering reasons why they haven’t come. First thing this morning, two people I never really expected to see in class, showed up. I was blown away by their presence, as well as by their practice. It was a hard class – even for the regulars – and yet these two “unlikely yogis” kept at it. Even better, they kept smiling – which is a big plus in my classes.
After the first class, I again took advantage of the empty studio and practiced the 18-Minute So Hum Meditation. I felt good, but found myself adjusting me seat/asana on more than one occasion. As I’ve mentioned before, I’m really noticing how engaged the back muscles, particularly the upper ones, have to be in order to sustain a comfortable seat. On Saturday, a student told me he was challenged by the brief seated meditation we sometimes do after the longer classes. I suggested he use a block or cushion, and to focus on strengthening those areas during the asana practice. For me, the block helps the upper back a lot. It should also help the hips and lower, but sometimes I feel like I need to adjust my legs more when I’m on the block. During part of today’s meditation I incorporated some bandha engagement to go along with the breathing. Working the bandhas in this way is another thing I’d like to practice more.
I still felt open and alert during the rest of my day. Even though I was a little frustrated that the sequence I taught in the morning was not as balanced as the sequence I had practiced, it was still good and I decide to keep that version as the overall plan for my remaining classes.
One of the members from the candlelight class graciously offered me a ride home. Somewhere along the way, the coziness of the warm vehicle and the comfortable conversation lulled me. When I got home, I sat down to pause and reset before I started the video sequence. The next thing I knew, I had fallen asleep in a weird cross-legged version of Dandasana. I could have easily crawled right into the bed and made myself comfortable for the night. In fact, physically, I might have been more comfortable than I was during the practice. However, I had made the commitment to myself. Plus, we’re so close to the end…and I’d hate to loose the momentum.
Theoretically, I should have practiced the “Fun Flow” from Day 8 (because, on Day 8, I practiced the Evening Sequence from Day 14). The only thing was, I felt too relaxed to do an energetic practice. I was ready to close out the day. So, I repeated the 20-Minute Evening Sequence with Kate Holcombe. Again, I was experienced some technical difficulties and I was a little too cold. However, the sequence was exactly what I needed. Ultimately, that is what the physical practice is all about: doing what your mind-body-spirit need in order to sustain the practice, and to be connected.
~ NAMASTE ~
Lucky (Day) 13 January 23, 2011
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Day 13
Nothing comes from nothing
Nothing ever could
So, somewhere in my youth, or childhood,
I must have done something good.
– Maria and the Captain in The Sound of Music
Yoga Day USA 2011 was a great day for union. Ironically, I started the day without a physical practice. Sure, I sat for 5 minutes and I thought about asana – and I did demonstrate some poses when I taught in the morning – but I didn’t do what I would consider a significant amount of hatha yoga. Yet and still, when I sat down on a block in the empty studio to do my 18-Minute So Hum Meditation my body felt OK, and my mind and spirit felt open to the possibility of a deep seated meditation. More than anything, however, I felt lucky to be on the mat – even though, literally speaking, I wasn’t.
Part of the reason I felt so lucky, this morning was because I was looking forward to attending the wedding of some very special friends. To end “Union” Day USA with this extra special union seemed incredibly apropos. Another reason I felt so fortunate was that I had just finished guiding a 90-minute class focused on Drishti (sight/gaze/focal point) and it’s connection to Dharana (concentration), Dhyana (meditation), and Samadhi (union with divine/enlightenment). I did a companion class on this theme twice on Friday. The Saturday morning class was much smaller than the Friday classes, yet I was blown away by the energy and focus of every person in the room. When we got to the guided meditation, I faced expressions ranging from relaxed to ecstatic. Energetically, my body-mind-spirit felt like the room was packed. People seemed to be making the connection…getting it…coming together.
At an earlier point, however, I felt like I made a mistake. During a point of relaxation, when I typically say, “Don’t check out,” and encourage people to tune in to the theme, I made what might be considered a yoga faux pas. As I recited the 8-limbs of yoga and tied together how the practice of Drishti enhances Dharana and Dhyana – which in turn can lead to Samadhi – I said, “If you practice, and you’re lucky, you can reach Samadhi…” Whoops. I considered trying to correct the statement, but I let it stand and moved forward. As it turns out, this may have been my moment of truth.
We often think of luck as chance, a random accident of some kind. First and foremost, however, the Merriam-Webster Dictionary defines luck as “a force that brings good fortune or adversity” or, as “the events or circumstances that operate for or against an individual.” In the philosophy of yoga everything we do or think is karma – an action – which determines how future events proceed. By practicing yoga, we actively and consciously attempt to create events and circumstances that operate for us; we attempt to actively and consciously create our own luck. Hatha Yoga, the physical practice of yoga, literally means “by force union.” It is, accordingly, another form of creating one’s own luck.
So, yes, at the end of Yoga Day USA 2011, I feel lucky to have a yoga practice to call my own and to be a small part of so many wonderful practices. I also feel lucky because today’s video sequence was 20-Minute Tension Release Shoulder Openers with Kate Holcombe. Not only was this a perfect way to end a long day, it was exactly the kind of practice my body needed.
At some point directly after I finished the Day 11 sequence, which featured some shoulder rotation exercises in anticipation of backbending, I became aware of a little soreness around my trapezius muscles. Also, moving my neck in certain directions produced a sound very similar to the sound produced when milk is poured over Rice Krispies. None of this was particularly painful, but it was odd and a little disconcerting. I figured it would all come out in the wash, but I really didn’t do too much to actively help the restoring process along. At least, not until this evening’s practice.
A yoga practice can make you feel like you just had a massage, or it can highlight the areas you need massaged. Holcombe’s practice is restorative by nature and, in this case, really made me aware of the muscles I need to relax in order to get back to what passes for normal. The simple, repetitive motions made me very aware of the imbalances in my shoulder girdle. The best part, however, was Holcombe encouraging the viewer to note the differences on each side and to repeat the sequences accordingly. While not billed as a vinyasa practice, the order of the poses and the emphasis on linking breath to movement fits under the definition of vinyasa.
I especially appreciated the bits of pranayama included throughout the video. Holcombe has me rethinking my avoidance of Sitali Pranayama, cooling breath control. In the past, I’ve eschewed this type of breath control because (a) the tongue roll seemed prohibitive and (b) I rarely feel the need to cool my body down through breath work. On the rare occasions when I do want to actively use my breath to release some heat, I simply open my mouth and sigh. Sometimes I might even stick out my tongue and roar. I don’t think to do Sitali Pranayama. It’s just not part of my practice.
Holcombe offered a modification, which encouraged me to try the practice. To my surprise, I was able to produce the tongue roll. It wasn’t easy; but, with practice, I bet I could roll right into it. The temperature in my room was a little cool, which may be the reason I was struck by how incredibly cold and dry my tongue felt during the inhales. One thing I didn’t hear was any instruction on pulling the tongue as far back into the mouth as possible (during the exhale) in order to lubricate the tongue. Just closing the mouth over the tongue doesn’t seem to do enough. It’s possible this information was included but I just didn’t hear it. I also didn’t hear any cautions about times or conditions when practicing Sitali Pranayama is contraindicated.
My other a-ha moment with regard to Sitali Pranayama came when I started to realize why B. K. S. Iyengar writes, “This pranayama cools the system.” I’ve read of people cooling their body temperature with this breathing method, but tonight’s experience made me aware of how it calms and soothes the body and the nervous system. I am curious to see, as I continue the practice, if I eventually find it as calming on the parasympathetic nervous system as Nadi Sodhana Pranayama (Alternate Nasal Breathing).
Finally, I should admit that while I love props and understand their value in any practice – including a vinyasa practice – I didn’t practice this sequence in a chair, as demonstrated. Props are not always readily available. I’ve been known to get creative: using Legos and hand weights as blocks, or hardcover books as a foundation. Tonight, however, I just didn’t want take the extra time to find an appropriate chair. So, I got creative. I practiced parts of the video in Sukhasana, Siddhasana, Dandasana, and a modified Virasana. I even tried a Navasana prep position (knees bent, feet on the floor) to create more space for my back to round. Lucky for me, the sequence worked just fine in a comfortable, seated position – directly on my mat.
~ Lokah Samasta Sukhino Bhavantu ~
Day 12 Takes Flight January 22, 2011
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Day 12
“It is a riddle, wrapped in a mystery, inside an enigma; but perhaps there is a key.
– Winston Churchill, 1939
Crow Pose: People love it, hate it, or dread it. Some folks practice it religiously, while others avoid it at all costs. And, within both groups are the people who are continually mystified by the riddle of the name: Is it Bakasana or Kakasana?**
When it comes to the physical practice of the pose, I fall into the “love it/practice it religiously” category. My love affair with Crow undoubtedly started in Texas, but I became aware of my affinity for the pose when I was going through teacher training. Because of my experiences practicing in Texas, my Crow looked very different from the ones I saw in Minneapolis. My heart was pointed forward (instead of back), my bottom and hips were low to the ground (instead of pointed up in the air), and my back was flat (instead of rounded). Additionally, I couldn’t hold the pose for any significant amount of time, because I couldn’t get past the idea that my arms, legs, and hips were somehow ill-formed for the pose. After a little Q&A session with Kai Trinh, one of the teachers leading the training, I realized I had to trust my practice – and trust that it was right were it needed to be. I also realized three of my big reasons for loving Crow:
- It’s a pose that illustrates the difference between practicing yoga and just getting some exercise. Sure, you can muscle into this pose, but to stay here, and breath here, requires more than brute strength.
- Practicing this pose, even when fully modified with both feet on the floor, requires a person to confront doubts and fears – in particular, the literal and figurative fear of “falling on your face.”
- To do this pose, you have to lead with your heart, get your ego out of the way, and let go of the fears and doubts that hold you down. It can feel like you’re defying gravity when, in fact, you’re just playing with it.
When I first started teaching, my regulars could count on me throwing Crow Pose into the mix fairly early on, without a whole lot of preliminaries. I’d get the body integrated and warmed up, then I’d start the flying lessons. One of the reasons I did this was for the energetic benefit of an arm balance early in the practice. Another reason I did it is my fourth big reason for loving Crow:
- There’s some many places you can go! In Light On Yoga, B. K. S. Iyengar suggests that advanced students move into the arm balance** from Salamba Sirsasana II (Supported “Tripod” Headstand). If however, your Tripod is in it’s early stages and you’re still developing the core strength to lift the legs, then a great practice is mindfully moving from Crow into the first stage of Tripod (with knees on the forearms) – and then back again. You can also use Crow as the prep for Crane** and a number of other arm balances. Plus, there’s the ever popular practice of “floating” into Chaturanga.
Even though one of my favorite teaching moments was guiding a high school football coach into a full expression of Crow, after he’d said he was too heavy to do it, I’ve spent more time focused on the energetic and emotional aspects of getting into the pose than on the physical. Last year, however, I tried out a Rodney Yee video featuring hip openers and arm balances. The video introduced me to some new ways of getting into the pose. It was also a big light bulb moment, that flashed me back to teacher training: legs and hips are as much a part of the key to demystifying this pose as the heart, core, and breath – not to mention the arms.
Jason Crandell’s 30-Minute Peak Pose Sequence leading to Bakasana (Crow Pose**) beautifully opens up the body on a physical level. A good portion of the video focused on the hips and the leg muscles connected to the hips. There was also a good deal of core and arm engagement, plus some upper back opening. Unfortunately, there were also some technical difficulties – which left my body a little cold and my arms burning (from holding plank poses after a full day teaching them). One thing I will say about this sequence and the way Crandell guides it, however, is that when I was moving through it, I was building heat.
The downside to the downloading issues a lot of people experienced on Day 12 was partially canceled out, in my book, by the fact that I had to keep repeating (and holding!!!) the poses in the first 4 minutes of the video. So, my hip flexors were seriously flexed. This made my legs super ready for the deep seated meditation I did after practicing with the video. Another plus, to the unfortunate technology problems: I found another Yoga Journal video featuring Jason Crandell opening up the hips. Boy am I looking forward to that!
Day 12 was one of those days when I wished I could have downloaded the video and practiced it away from my computer. Instead, I started the day with my mini-meditation and then practiced the sequence I was going to teach. I was a little hungry and super tired when I arrived home, but it felt really good to do this video sequence. As far as my outer body was concerned, I was ready to rock the 18-Minute Meditation. Internally, however, I was a wreck. This was my worse meditating day yet. Every 5 minutes, or so, I had to remind myself to sit still, sit up, and stop thinking/day dreaming/planning/remembering….Of course, the fact that I kept pulling myself back to the moment and back to the meditation makes it a success in the practice column.
**NOTE: In vinyasa and many other hatha yoga practices, Crow Pose is an arm balance where the arms are bent, a la Chaturanga, and the knees rest on the forearms (or are tucked into the armpits). This is the pose featured in the Day 12 video. Crane Pose is a similar arm balance where the arms are straight. Bakasana is a Sanskrit word for Crane Pose, but is often used in the West for Crow Pose – which, in Sanskrit, would be Kakasana. Some traditions make the distinction between the two poses, their names, and the birds they resemble. Of course, the more traditions you explore, the more translations you find – and the more poses you find. For example, “Flying Frog” is a modification where the knees/legs are outside the arms, squeezing in. And, even though actual cranes aren’t scientifically related to actual herons (or actual crows), I’ve heard Heron Pose (a seated pose) referred to as Crane Pose.
~ NAMASTE ~
Day 11 Makes It Easy To Be Green January 21, 2011
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Day 11
“I am green and it’ll do fine, ’cause it’s beautiful / And I think it’s what I want to be…”
– Kermit the Frog
Physically and energetically, Anahata (“Unstruck”) Chakra, the green/heart energy wheel, extends beyond the upper torso and into the arms. So, I like to remind my students that their arms, their hands, and even their fingers are extensions of their heart and breath. Then, I take it further; see if they can extend their heart into their legs and toes, even their heels. I like for them to visualize how that works, energetically. I also like to focus on how leading with the heart can take any pose deeper. And, whenever possible, I encourage my students and myself to find the heart opening experience in poses that are not backbends.
There’s really no getting around the fact that mine is a heart centered practice. Sometimes this leads to some emotionally overwhelming, and confusing moments – moments we don’t always have the luxury to explore in a gym or studio setting where one class bumps into the next. I don’t believe, however, that we (as a society) can afford to practice (or live) any other way. Just as our heart chakra connects the two hemispheres of our bodies, it connects us to each other. Physiologically, we all have hearts running on electrical impulses – which, in the philosophy of yoga, we view as prana, life force energy. Metaphorically, we associate the heart with love – an emotional manifestation of energy. Metaphysically speaking, we combine the two in yoga every time we say Namaste: the light in me honors and acknowledges the light that is also in you.
Of course, since there are a lot of traditional backbends to choose from in the physical practice of yoga, I eagerly anticipated which ones Elise Lorimer would do on Day 11’s 30-Minute Aligning and Refining Practice featuring Backbends. I was also curious to see how she would open up the body for these poses. In keeping with my own philosophy, she started by bringing awareness to the breath-heart connection and by warming up the arms and shoulder girdle. She then proceeded through some heat building Sun Salutations and Warrior poses, both of which brought additional awareness to the back-body. Throughout the video, simple backbends appeared and became progressively deeper. All in all, it was a very nice and elegant sequence.
I only wish it had been longer. Since I wasn’t in a heated studio, and was slightly distracted by some technical difficulties I experienced earlier, my body didn’t feel like it was warming up until we were in the cooling down portion of the practice. The poses selected were simple enough for anyone to do and follow, however, a pose like Dhanurasana (Bow Pose) as it was presented can be unaccessible for some students. This is where I was frustrated by the lack of modifications. Sure, I can do it – even when my body is cold – but what about the person who can’t reach back and grab both feet, let alone both ankles. Honestly, I was surprised Lorimer didn’t comment on the fact that you could do the pose one leg at a time. I was especially surprised since she had offered other modifications along the way, including using the strap – which could also be utilized here.
Even though I didn’t feel particularly warm, the sequence whetted my appetite. I wanted more. Not only did I want more to warm me up, I wanted more backbending. This sequence could have easily worked it’s way into Ustrasana (Camel Pose) and Setu Bandha Sarvangasana (Bridge Pose), not to mention Natarajasana (Dancer Pose) and any number of heart opening arm balances like Wild Thing/Flip Dog, Bound Table, Urdhva Dhanurasana (Upward Bow Pose), and Kapinjalasana (Chataka Partridge Pose). Of course, there were only 30 minutes, and some of these poses aren’t appropriate for this medium. I’d be curious to know, however, how Lorimer leads this series in a regular class setting and where she goes with it before she gets into the Surrender sequence.
Because of the aforementioned technical difficulties, I did my 18-Minute seated meditation before the asana practice. Today’s video is yet another one I look forward to experiencing, at some point, as an actual prelude to sitting. Until then, I’ll just keep being green and seeing where my heart will take me.
~ NAMASTE ~
Seekers and Teachers on Day 10 January 20, 2011
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Day 10
“As the two of us stretched and shared for 90 minutes each morning, I’d get the strangest feeling that there were four of us there, two teachers and two students: me teaching Dolly yoga techniques, Dolly teaching me the value of laughter, spontaneity, nonjudgement, trust – and so much more. Then we’d slip out of our roles and slip into meditation, the four of us becoming two, becoming one.”
– Robbie Williams in an article about teaching yoga to Country & Western musicians (Yoga Journal, Nov-Dec 1984)
We are all seekers; we come to yoga for different reasons. A lot of times we come because we want to fix something – physically, mentally, or emotionally – and either a doctor or someone we admire has recommended yoga. Sometimes we want the practice to be magical, miraculous even – and sometimes it feels like it. Ultimately, however, the desired results come when someone practices a series or a pose, for an extended period of time, without attachment to the outcome.
Lessons about continuous practice (abhyasa) without attachment (vairagya) are found in the Yoga Sutras (I:12 – 15). These lessons are also found in every class room, where the seekers become the teachers. And I’m not just talking about the people who lead the practice; I’m talking about the so-called “students” who come back, again and again, week after week, day after day. The people who inspire others because of their devotion and enthusiasm for the practice, these are the teachers in the room.
The fact that we are all seekers, as well as teachers, was the message from my morning practice and the classes I taught today. The focus was on being guided by the ultimate teacher, the teacher who is within. I could have easily quoted Rainer Maria Rilke for this class, but I couldn’t pass up the opportunity to celebrate the Dolly Lama’s birthday!
I can’t exactly call myself an uber-fan when it comes to Dolly Parton, but I like her and I can’t imagine being in a room with her for two seconds and not smiling. I also can’t imagine being a room with her for two minutes and not laughing. Plus, she’s inspiring. She is unapologetic about where she comes from, what she looks like, or how she sounds. There’s a lesson in that. She believes in having fun and being passionate about something. There’s a lesson in that. She’s also a lesson in giving and in looking within for the answers we seek. That last part is key, because (again) we are our own ultimate teacher. We just have to take the time to do a little self-study.
The videos for days 8, 9, and 10 of the Yoga Journal 21-Day Challenge were the same sequences presented on the first three days of the challenge. Repeating sequences is great opportunity to turn inward, do that little bit of self-studying, and note how the sequences felt this week compared to last week. For anyone keeping track, it’s interesting to note how other activities affect the way we feel while practicing the asanas. Last week, for instance, I did a lot of upper body work and some fairly intense core work in my classes. I also meditated and ate after the practice. When I got to Rebecca Urban’s core sequence on the evening of Day 3, I appreciated it, but I barely felt it. This week, I had fewer classes and the sequence I taught (and practiced) had a little more intense arm balancing. Most of the abdominal work came from laughing – which means the 60-minute class got more than me or the 45-minute class. Also, I ate dinner several hours before I meditated and then practicing with the video. The end result? This week I really felt it.
Again, I’m looking forward to repeating this sequence – and maybe putting it together with another sequence. (I have it on good authority that Day 11 is different from Day 4, so maybe I’ll wait before I start mixing and matching.) Another thing I’ve noted is that the sequences so far have been very bottom heavy, meaning the emphasis has been on the lower body. Heaven knows it’s great to prepare the hips and legs for deep seated meditation, but more and more I’m noting how intensely engaged my back muscles have to be to hold a seated position for an extended period of time. Even though I see people in my classes, all the time, slumped over while in Sukhasana – and even though I remind them to engage their core muscles (back and front) in order to support a lifted heart – I’ve never been as aware of the engagement in my own mediation practice as I have been this week. Perhaps it’s because I’m meditating more and for longer periods of time. Either way, I’m curious to see how I would feel if I did this core sequence in the early morning and then went directly into my meditation.
I guess there’s only one way to find out. And, in the end, that is the lesson we come back to again and again in yoga: you have to practice, for a continued period of time, without interruption and without attachment.
A Joyful Practice 