Yoga as Flow, Flow Yoga, Vinyasa, Flowing Practice

"the flow experience is typically described as involving a sense of control - or, more precisely, as lacking in the sense of worry about losing control that is typical in many situations of normal life" - Mihaly Csikszentmihalyi:  FLOW


"flow describes well the sense of seemingly effortless movement" - Mihaly Csikszentmihalyi:  FLOW


"Vinyasa yoga teaches us to cultivate an awareness that links each action to the next - on the mat and in our lives" - Shiva Rea, Yoga Journal


"Vinyasa is, I believe, one of the richest concepts to emerge from yoga for the successful conduct of our actions and relationships" - T.K.V. Desicachar, Health, Healing and Beyond


"Practicing the postures progressively, we gradually achieve more steadiness, alertness, and overall comfort" - T.K.V. Desicachar, The Heart of Yoga


I was recently sent the question; "What do you think of vinyasa?"...Those of you who know me by now are probably laughing, "that's it, here she goes, it's never a one word answer, it's always a blogpost!" Correct! Very layered subject.  I mean, look at the above photo.  Phases of the moon, sunrise/sunset, the flow of seasons, a flower blossoming, birthdays...these all reflect underlying patterns of fluidity and transformation.

The word "Vinyasa" is a derivative of the Sanskrit term, nyasa, which means "to place" and the prefix, vi, which means "in a special way". Musicians will relate to this, as the sequencing of notes forms a melody.  In the Yoga world, we talk about sequencing of postures, for example, if you are planning to teach a challenging asana, to properly ensure students are warmed up, move through a counterpose and then rested for integration.  As Yoga Therapists, we assess the the needs of a student, and choose a progressive approach towards meeting these needs. We also understand the concept in terms of a flowing sequence of asanas linked with breathing - Sun Salutations are a good example.

Here is a little sequence to try now: inhale as you stretch your fingers wide, exhale as you relax them..Then try exhale open fingers and inhale close them...then just opening and closing.  Did one way feel more mindful? Usually we inhale to expand/open, exhale to relax/contract..  This simple exercise shows you how there is a deep mindfulness built into sequencing.  Also, how when you do it the first way, it feels so comfortable and opening that you get absorbed in a steady stream of consciousness (flow).

Foundational to the system of Yoga , is that vinyasa, or "artful sequencing" as Shiva Rea calls it, is intended to apply to our daily life as well. Whether this means something simple as brushing your teeth after a meal,  setting up your appointments so you have scheduled some time for your own peacefulness, saying "thank you" to someone for cooking you the perfect dinner, "job well done!' after your team completes a project at work. The approach of the practise of vinyasa is to honor each of the stages and understand how each step builds a foundation for the next one.  Preparedness and mindfulness go hand in hand.  Consistent Yoga practise builds this in your consciousness, and evolves it in your life, the way a seed grows, forming roots, into a tall tree.

You can't take the next step before being aware of where you are starting from, so every action plan begins with this question.  This is what I would ask the man who sent me the email.  What is your physical, mental, emotional starting point.  Then, be open to the honest answers that are generated from your own inner guidance system.  This will help you create an action plan for wellness - on or off, the yoga mat.

Om shanty, shanty, shanty
Rana

Where do I fit into YOGA? asks one reader...Q/A with the modern yogini

"yoga is the ability to direct and focus mental activity" - Patanjali Yoga Sutra 1.2

"Yoga is a holistic system that affects multiple variables simultaneously.  There are hundreds of different tools in the yoga toolbox that can be combined in an almost infinite number of ways" - Timothy McCall, M.D. :  Yoga as Medicine 

Hi friends, today I received an email question from a male reader that I thought I would share with you.  

Question:  Is there any place for weightlifting, treadmills, elliptical, etc. in the world of yoga? Because the impression of yoga is that it's all about stretching, flexibility, breathing, etc - to the exclusion of all of this other bodybuilding stuff. - In other words, is it true that if yoga were "east" and bodybuilding were "west" then do we go by Robert frost's poetic line "East is east, west is west, and the twain shall never meet"?

That's my question.     JLB



Answer:   Yoga means union.  The West understands Yoga as a discipline of the body whereas the body is only part of the equation, it is a discipline of the mind; when the body is freer of tensions and fit (purified from within) through all the 8 steps of yoga, one has more ability to feel positive, contemplate life from a 'higher', more compassionate perspective.  Practising physically trains you to concentrate, and has enormous benefits that many athletes or weekend warriors find improve their mobility and so on, as well as heal from (and prevent) injury  therefore Yoga is an inclusive system that says follow your bliss, mindfully and moderately and be happy. I hope this answers you- it is certainly a huge topic - I have several blogs which go into other aspects 

Question:  so in other words if one is an athlete or bodybuilder or such, yoga is a compliment to their normal training routines. It adds an edge to their weightlifting, or cycling or whatever they normally do. Is that what you're saying?

Answer:  focus, relaxation, positivity and improved joint mobility are good for everyone - that being said there are many styles being taught and it is important for the practitioner to find a style that is safe, comfortable, appropriate...


Hope this is useful...om shanty shanty shanty
Rana

Relaxation and the Modern Yogi(ni)

"The antidote to stress is relaxation.  To relax is to rest deeply" -
J. Lasater: Relax and Renew


"Sava in Sanskrit means a corpse, and asana a posture.  Thus savasana is a posture that simulates a dead body, and evokes the experience of remaining in a state as in death and of ending the heart-aches and shocks that the flesh is heir to.  It means relaxation, and therefore recuperation.  it is not simply lying on one's back with a vacant mind and gazing, nor does it end in snoring.  It is the most difficult of yogic asanas to perfect, but it is also the most refreshing and rewarding" - B.K.S. Iyengar : Light on Pranayama

Today I thought I would write about the jewel of yoga poses, Savasana, also known as corpse pose or relaxation pose, a posture of classic importance both on the mat and with spill-over side benefits in daily life off the mat.  We all know that racing around from one activity to the next can build up into a frenetic and stress-based approach to life.  In this "place" we do not usually have much appreciation of life, fatigue and grumpiness edge our sense of peace and objectivity. I always teach various techniques because I believe a relaxed person copes better with everything, apart from the fact that after a yoga class, it is necessary for the body/mind to integrate and assimilate all the energy from the flow of postures, breathing and everything that was generated.

The great thing about savasana is its simplicity, although you can spiff it up with a few pillows or cushions, a chair or bolster for those of you who have stiff backs.  The other thing is it is great for everyone.  In fact, take a look at some of the benefits of regular practise and check off the ones you may want to add to your recipe for life and healthy, balanced, living:
- improves your breathing, 
- reduces stress hormones, 
- slows down heart rate and blood pressure,
- relaxes your muscles
- increases energy and focus, 
- combats illness, 
- relieves aches and pains, 
- heightens problem-solving abilities,
- boosts motivation and productivity
- increases happiness, by releasing dopamine, serotonin, oxytocin and other immunomodulators to change brain chemistry          
Sound good? Well usually the hardest part of trying anything new is to set aside a period of time, and to remove your expectations (and your shoes).  In the beginning, or even for those students who have regular yoga practises, we all have days where the mind just does not want to cooperate.  That is OK. Practise anyway.  Some people build to a 15 minute zone.  Start where you are, but do start. You may want a timer, a "do not disturb sign", turn off cellular phone etc.  Common sense stuff.


Here is a pretty easy place to begin the journey.

-Get ready by settling in on the floor, with any support you require.
-Invite stillness and silence as if they were old friends, with grace and gratitude.
-Relax the body -  moving your awareness up from feet to head, then down from head to feet.
-Ask your breath to settle, as you allow the body to take the support that is under it.
-Continue to be aware of your breath.
-Thoughts and emotions may surface, that is OK, but do notgo with the drama.
-Without pull or push, receive the inhale and let go with the exhale.
-Keep feeding the calm waves of breath and let your mind relax into this state.

Remember it is called a "practise" so practise...
Om shanty, shanty, shanty
Rana

Yoga and the Emotions (part 1)

"We crave solace and comfort. We long for freedom-not the freedom from our lives, but the freedom we can find within our lives"
"Yoga can also challenge you by bringing you face-to-face with your emotions-not always an easy place to be" - Patricia Walden : The Woman's Book of Yoga & Health

Well, it is another blogpost where I do not offer asana breakdowns and benefits.  I would much prefer to have you in a class, face to face, and evaluate your needs with you.  There are umpteen ways to do each posture.  Some with support of bolsters, blocks, straps, some just easing into gravity, some intensifying your reach with your own body weight…..

What is “right”? Pain, of course, and confused breathing are both indications that the “how” of what you are doing and possibly the “what”, are not working…Find comfort and steady, relaxed breathing.  Wait, sense and feel, some unfolding of your body, tune in.  I like this, it works for me.  I find generally that relaxation is under-rated, yet it is foundational to a clear, focused mind (which you need to cut cucumbers for a salad, drive a car, watch the stock market, your children etc etc), sleep well, digest your food, steer clear from diseases.

Now, as you do this part of your practise, you may or may not follow every direction a Teacher gives in a class, you may love and or hate some of the flow, you may or may not experience emotions that you do not come across in any of your other activities, sports, past-times.  This is what I will touch on today.  Yoga and the emotions.   Sometimes, in spite of demonstrating, giving verbal directions, hands on assistance, and clear directions with enough time and space to go at their own pace,  a student will complain to me while in class that a posture or flow is too hard, even when the posture is brought to their needs, or they feel there are too many directions, or they do not know when or how to breathe.  These are all great questions to be answered.  Mainly for today I will say that sometimes, in a busy life, our activities are used as tools of mass-distraction.  Whether it is cramming a day full of work, shopping, gym, hobbies, gossip, whatever it is to fill time and avoid whatever is percolating in the subconscious.

However, time on the mat is different.  You know Yoga means connection – right? Well as a psychosomatic practise, what that means is that the thoughts you are having all day (for example: “I have too much to do” “this is too much for me” “I can’t take this anymore”…) find their way into your cells, muscles, glands.  In short – the issues are in the tissues.  This can mean that when you are finally face to face with your body, breathing into every nook and cranny, bringing light and awareness everywhere, whatever you may have swept under the mat can jump out at you. 

What you can do if this happens is

-have a private chat with your Teacher (I suggest you set up a meeting or email for this)

-breathe, be, relax instead of "following" or "trying"

-Honor your feelings

-tap into the Witness for some objectivity

-embrace the challenge  as a way to move forward

Hope this helps!
Om shanty, shanty, shanty, Rana