Are there some days when you feel bored or complacent in your yoga practice? Or are you simply content to practice the same poses and sequences in the same order for every session? Maybe you'd like to be challenged to try more difficult versions of poses but don't know how to get there. This is an example of a situation when it helps to have been practicing under the tutelage of an experienced and certified yoga instructor with whom you can consult.
Your teacher or guru can help you to progress into more challenging versions of yoga postures (asanas.) This person is not a god, and is not worthy of your utmost devotion or worship. (Only the one true God and Creator of the universe deserves that kind of devotion!) A teacher cannot be inside your skin to experience your body sensations, thoughts or emotions on your personal yoga journey, so you must always trust your inner guru first. Beware of teachers who want to be idolized to build their own ego or self-confidence.
If you regularly and mindfully practice a position or a series of postures in their easiest variations your body will tell you when you're ready to be challenged further by increasing the intensity or strength required. An experienced teacher can also identify students who are ready to be challenged. There is certainly nothing wrong with feeling comfortable in the easier or modified poses, but there may be days when your body and mind seem to need something more strenuous or challenging. Last week's position called "Unsupported Shoulder Stand" has a more challenging variation, but your body may not be ready to try it. Only students who are able to hold a relatively vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths, depending upon the rate) are encouraged to challenge their core strength by moving into this week's "Unsupported Shoulder Stand II" called Niralamba Sarvangasana II. Of course, prenatal students should not try these challenging inversions, nor those experiencing high blood pressure, menstruation or diarrhea!
- Physically---After warming the muscles and joints in several "Salutations to the Son" (See April 27- May 11, 2009 blogs.) and practicing steadiness in the "Supported Shoulder Stand," slowly release both arms to the floor behind you in the "Unsupported Shoulder Stand" described in last week's blog. Only if you are able to maintain a vertical "Unsupported Shoulder Stand" for at least one minute (6-10 deep breaths) using the locks or energy seals (For bandhas read the May 11, 2009 blog.) to support your core, then you are ready to challenge the muscles in your abdomen, legs and neck by moving into "Unsupported Shoulder Stand II."
- After a thorough and deep inhalation, draw the muscles of the pelvic floor and abdominals inward toward the spine to engage all three locks (mula, uddiyana, and jalandhara bandhas) and then exhale one arm at a time over the head and onto the floor with the palms facing upward. Only if you can hold this more difficult variation of "Unsupported Shoulder Stand II" for at least one minute, then you're ready for the challenge of releasing the straight arms up alongside of the legs so that the entire weight of the legs and torso are aligned directly over the shoulders, but without any support other than the internal energy locks or seals called bandhas. With each breath the energy is rising and helping to keep the legs actively lifted upward through actively engaged feet. At first, you may only be able to hold this challenging posture for one or two breaths, but with regular practice the core muscles will become stronger and you may be able to extend the feet up over the shoulders for one full minute before slowly releasing one arm at a time to the back for a "Supported Shoulder Stand" and its variations---moving through "Plow Pose" (October 5, 2009 blog), "Side Plow Pose" (August 3, 2010 blog) and "One Leg Shoulder Stand" (August 16, 2010 blog).
- To come out of the "Shoulder Stand Cycles" slowly release the hands onto the floor behind the back, and during a long exhalation roll very slowly down from the top of the shoulders to the base of the spine, ending in "Corpse Pose" (January 24, 2009 blog) to rest for at least five minutes or more.
- Mentally---The more challenging the poses are that you choose to practice the more important it is to be fully present in each moment and aware of each body sensation in order to prevent injury. Focus your attention on the energy (prana) in each breath as it enters the body rising upward toward the shoulders and serving to ground them, and not the neck, into the floor. Don't practice with the intent to impress!
- Spiritually---Allow the Spirit of God within you to be your true teacher and guru, letting you know when your core muscles are strong enough to attempt more challenging variations of any pose. Listen carefully to that God-installed, inner voice of intelligence. Remain yoked and fully connected to your Creator as you spend time alone with the best guru in the universe---the one who created you! Really practice yoga with the one and only God!
(Exodus 20:2-5a, KJV)
