This might sound a bit cheesy but can you try to practice with the notion that you are perfect just the way you are, that your yoga practice is perfect just the way it is today, that there is nowhere to go, nothing more to strive for. That yoga isn't something that happens when you finally get into that challenging armbalance or when you can sit in meditation for several minutes in stillness without your mind racing in the speed of a Ducati on the highway..
Can you try to grasp the idea that there is nowhere to go, nothing to aim for but being in the present moment? And that this moment is perfect just the way it is, with all its' flaws and imperfections. That your yoga practice is perfect with all your bodily aches and stiffnesses. Yoga is presence. Yoga is here and now. A practice of awareness and mindfullness.
I teach alignment based flow classes; meaning that I focus on alignment and details in the poses as well as dynamic movements. This focus on alignment helps us to be safe in the various poses, it helps us to avoid injuries and it enables us to come as deep and correct into the asanas (poses) as possible.
But we also use this focus on details and alignment as a tool for meditation, in order for us to become more present in the HERE AND NOW. How so? We shift our focus from our never ending stream of thoughts; our monkey minds that wander from thoughts to thoughts, to bodily awareness. Our bodies are something concrete, something tangable and easy for the mind to grasp. Something gross as oppose to something subtle. We can see, touch and feel our bodies as oppose to more subtle aspects of our beings such as our thoughts, feelings, levels of energy.
So by focusing on different parts of the body at the same time; like in Warrior 2...all four corners of the feet pressing equally down in the mat, the front thight being paralell to the floor, the front knee pointing to the pinkie toe, our arms elongating out to the sides etc.. focusing on these different parts of the body all at the same time becomes then a meditation of its' own; our fluctuating minds might become still for a while and we get into the present moment through our bodies. Like Mr Iyengar said; 'Focusing on one point is concentration, focusing on several points at the same time is meditation'.
This said there is no doubt then that alignment-based yoga is something that appeals to me; both in my own practice and in my teaching. However, this focus can sometimes make me forget the most essential part of yoga; that yoga is presence, something happening here and now... yoga is doing and being at the same time, yoga is a state of mind, a practice of awareness and mindfullness. And it's not so much about mastering that challenging pose or having to practice 90 minutes 6 days a week to be a able to call my practice a genuine yoga practice.
This is what yoga is to me anyhow, it might feel different for you.
So my practice is perfect just the way it is today, with all it's flaws and imperfections. No where to go, nothing to strive for except for being in the present moment.
Showing posts with label Home Practice. Show all posts
Showing posts with label Home Practice. Show all posts
Thursday, March 8, 2012
Thursday, November 17, 2011
Morning Bliss
I started my day bright and early with a 90 minutes practice of Ashtanga yoga. It was still very dark out, my body felt unnormally stiff and my joints achy, but after moving my body and breathing deeply my joints became gradually lubricated and by the third Surya Namaskara B, sweat was dripping from my forehead and I had forgotten all about how appealing my bed seemed when the alarmclock rang earlier on.
Ah, the beauty of a morning practice!
Although my practice is concistent, and I do my yoga 6 out of 7 days a week, I rarely do it in the mornings. I normally prefer late afternoons and evenings. But there is truely something to be said about getting down on your mat in the early hours of the day, when the only light you see are the flickerings of the candles in front of you. There is a special energy this time of day, and although the body is more stiff in the mornings our minds tend to be calmer and more receptive to go into a deeper meditative state.
My practice this morning was deep, sharp and fullfilling, and with my sences being stronger, my body smoother and my mind harmonious; it made the best foundation for the rest of the day.
So this is my yogic challenge to myself, and to you dear yogis. I will get up earlier than usual each morning until Christmas, roll out my mat, light my candles and start my day with this dynamic form of meditation. As you might know, I am not an Ashtanga practitioner; I practice and teach vinyasa flow (a dynamic form of yoga, where, like in Ashtanga, breath and movement are linked together but there is no specific sequence one follows each time). However; Ashtanga has a strong appeal to me; so I will for the next 6 weeks start my day with the Primary Series of Ashtanga. I want to commit to it until Christmas, so that I can go deeper and further, and to get a better understanding of what it's all about I believe that concistency over an extended period of time is the key.
I also challenge you to take on a morning routine of your own, each morning until the holidays. Not necessarily a 90 minutes Ashtanga practice; how about rolling out your mat, doing some rounds of Sun Salutations before you sit down for a seated meditation or some pranayama (breathing excercises) for 5 or 10 minutes. And see what happens as you start your day by breathing, moving, meditating. It sets such a good tone for the rest of your day!
Early winter mornings are tougher than bright summer mornings, but luckily there are things to do that make them smoother; Light candles, a lot of them. Drink a cup of hot water with some lemon, ginger and honey or your favourite tea before you start your practice. Make sure you're warm; so cover your body with warm clothes, and remove layes as you get warmer and start moving. If you're very cold and your joints are achy, a hot shower can feel good. Remember to practice on an empty stomack. My sences are stronger after yoga, and food always tastes better when I've practice. So after you've rolled up your mat, make something nutritionous and tasty for yourself, sit down in reverie and enjoy every bit before moving on out into your day. And maybe you'll find that there is yoga in everything. That yoga is not simply just a verb; something that you do but also a state of being.
Happy Blissful Mornings everybody <3
And if you're in class please don't hesitate to ask; I'll gladly make a morning sequence for you!
Ah, the beauty of a morning practice!
Although my practice is concistent, and I do my yoga 6 out of 7 days a week, I rarely do it in the mornings. I normally prefer late afternoons and evenings. But there is truely something to be said about getting down on your mat in the early hours of the day, when the only light you see are the flickerings of the candles in front of you. There is a special energy this time of day, and although the body is more stiff in the mornings our minds tend to be calmer and more receptive to go into a deeper meditative state.
My practice this morning was deep, sharp and fullfilling, and with my sences being stronger, my body smoother and my mind harmonious; it made the best foundation for the rest of the day.
So this is my yogic challenge to myself, and to you dear yogis. I will get up earlier than usual each morning until Christmas, roll out my mat, light my candles and start my day with this dynamic form of meditation. As you might know, I am not an Ashtanga practitioner; I practice and teach vinyasa flow (a dynamic form of yoga, where, like in Ashtanga, breath and movement are linked together but there is no specific sequence one follows each time). However; Ashtanga has a strong appeal to me; so I will for the next 6 weeks start my day with the Primary Series of Ashtanga. I want to commit to it until Christmas, so that I can go deeper and further, and to get a better understanding of what it's all about I believe that concistency over an extended period of time is the key.
I also challenge you to take on a morning routine of your own, each morning until the holidays. Not necessarily a 90 minutes Ashtanga practice; how about rolling out your mat, doing some rounds of Sun Salutations before you sit down for a seated meditation or some pranayama (breathing excercises) for 5 or 10 minutes. And see what happens as you start your day by breathing, moving, meditating. It sets such a good tone for the rest of your day!
Early winter mornings are tougher than bright summer mornings, but luckily there are things to do that make them smoother; Light candles, a lot of them. Drink a cup of hot water with some lemon, ginger and honey or your favourite tea before you start your practice. Make sure you're warm; so cover your body with warm clothes, and remove layes as you get warmer and start moving. If you're very cold and your joints are achy, a hot shower can feel good. Remember to practice on an empty stomack. My sences are stronger after yoga, and food always tastes better when I've practice. So after you've rolled up your mat, make something nutritionous and tasty for yourself, sit down in reverie and enjoy every bit before moving on out into your day. And maybe you'll find that there is yoga in everything. That yoga is not simply just a verb; something that you do but also a state of being.
Happy Blissful Mornings everybody <3
And if you're in class please don't hesitate to ask; I'll gladly make a morning sequence for you!
Monday, October 10, 2011
Breathe, surrender, let go
http://www.yogajournal.com/basics/1808
Monday, March 21, 2011
The Beauty of a Home Practice
My stay in New York merely consisted of yoga, yoga and yes...some more yoga. The Teacher Training and my practice were my only focus and concerns, so for half a year I was fortunate, so very fortunate, to be able to fully emerge myself into my practice; 6 days a week, sometimes (more often than not) two classes a day, I got to study with great teachers, established a steady pranayama and meditation practice, ate wisely and almost didn't touch a drop of alcohol. And I spent many hours reading books about everything from anatomy, philosophy to the history of yoga.
One of the first things I did when I returned to Oslo a month ago, was to roll out my mat and do a very gentle practice (which felt soo nice after somewhat of a jet lag and tight shoulders after carrying all my suitcases.)
But I mostly did my practice that morning as a reminder to myself that I have my yoga with me at all times. Before moving to New York I had a very consistent home practice, and I needed to reassure myself of what I already knew; 'nothing more than rolling out my mat is required for your practice to happen'. The real juice and depth of this practice often lays in our own home practice. Why? Because if we first get past the obstacles of the lack of self discipline; practicing alone can really open us up to an intuitiveness of what the body needs and where it wants to move. Some days what you need is a vigorous and intense practice, whereas other days your body and mind need a slooow honey-like flow. Some days you feel like practicing in silence, and there are other days where Led Zeppelin is a great accompany for your Virabhadrasanas (Warrior Poses). One of the many positive side effects from my practice is that it's become easier to tap into the wisdom that resided within, the place inside of me which knows what I really need; whether it regards my body, relationships, food, lifestyle choices etc.
I think Erich Schiffmann describes the moment when yoga became 'his' so clearly in his book Yoga, The Spirit and Practice of Moving into Stillness;
"...It took me a while before I was able to describe what had happened, but as I look back, I can see that this is when yoga finally became mine. I finally "got" how to to yoga. It finally became clear. It's internal. It's a way of listening inwardly and of being guided from within. Therefore, put simply, the basic technique is to go within and listen and then do as the within is prompting you to do. I had learned from Joel how to learn from my own practice and thereby be my own best teacher, rather than always going to someone else for information, inspiration or technique. Yoga was no longer just a dicipline, no longer something I did "because it's good for me" or because it might help get my head together. It became an inspired, creative act- more meaningful and more fun!"
The first week after my return was a whirlwind of happiness, friends and family, late nights, good food, wine and the flue. I took some days off practicing and experienced some difficulties motivating myself once the flue was gone. I then remembered a great tip I got some years ago; Simply roll out your mat and see what happens. And just let it lay there for the days to come. And YES, such a great tip. Before long I was back into my dedicated practice again. There are mornings where it feels more like a hassle where all I see is the dust underneath the sofa, but usually after I've practiced for a while, my mind settles down, I find the moment of stillness where all there is, is my body and my breath, right here right now. And afterward, blissful, sharp and happy, I remember again why it is that I am so drawn to this lovely practice.
If you want to start a home practice but aren't completely sure about how to sequence, here are a few tips that might be helpful: ( I advise you to take an intro class or some hours with a qualified teacher if you are completely new to yoga. Alignments principals, breath awareness and general information about health concerns are best explained face to face, and not through the internet).
-Don't necessarily aim for a 90 minute practice. Anything goes, and you can reap great benefits from a 20 minute practice. Think of your home practice as a little extra bonus next to the classes you take. Finding the self discipline to do yoga alone can be challenging, and therefore aiming for shorter time in the beginning may seem more duable.
-Practice in a clean spot and remove any unnecessarily clutter on the floor.
-Have a blanket or two handy, and other props such as blocks and a belt if you need it. If you don't have yoga props at home; improvise:) Towels, belts etc will do the trick.
-Turn off your cell phone and make sure that you can remain undisturbed.
-This is an example of a 30-40 min well-rounded practice; I'm assuming that you already have some experience with yoga as I'm not explaining transitions or alignment points.
-Use some moments to arrive, sit in Sukhasana (legs crossed, spine upright, palms resting on thights) close your eyes and just start by noticing the present moment. Tap into your breath, make an intention for your practice, chant OM or simply sit with eyes closed for a couple of moments and just be.
- Come on to all 4, do some rounds of CAT/COW -> Adho Mucha Svanasana (AMS); Downward Facing Dog-> Plank->AMS->Plank->AMS-> walk hands to feet-> roll up vertebra by vertebra and step in front of your mat-> Tadasana (Mountain Pose)
-Some rounds of your prefered Sun Salutations (SS); for ex 3 SS A and 2 SS B. (If this is Greek to you check out Sun Salutations A and B (Surya Namaskara A, B) on You Tube.
Sun Salutations create heat and stamina, linking each movement with the breath.
-Tadasana with eyes closed, focus on the breath and see if you can tap into any potential shift of energy now.
-The follow up your practice with a Standing Sequence; For Example: Virabhadrasana 2 (Warrior 2), Peaceful Warrior, Utthita Trikonasana (Triangle), Ardha Chandrasana (Half Moon), Parsvakonasana (Extended Side Angle).
Link poses together, hold for shorter time (under 5 breaths) or longer (maybe 10 breaths), take vinyasas (Plank; Chaturunga, Upward Facing Dog, Downward Facing Dog) through the different poses or go straight back to Downward Facing Dog.
Make sure to do both sides; both left and right. And just see if you can listen to your body and what you need. Think free flowing and less rigidity. If you miss something, if you don't really get it; simply tap into your breath and think about linking your breath with movement, like a moving meditation. (Remember that you can always ask your teacher any questions you might have next time you're in class, I'm sure he or she will be glad to share some tips about starting a home practice; I know I would:)
- After your standing Sequence come to stand in front of your mat in Tadasana and move into a standing balance pose like Vrksasana (Tree Pose). Both sides.
- Then take a vinyasa or go straight back to AMS, Downward Facing Dog -> Jump through to sit (or just sit down) -> a Simple Backbend like Setu Bandha Sarvangasana (Bridge Pose) 3 times, followed by Apanasana (Knees to chest); Supta Padangusthasana w/belt (Reclining Big Toe pose) and Thread the Needle.
(-If you have an Inversion practice, use your blanket(s) and come up to Halasana (Plow) followed by Salamba Sarvangasana (Supported Shoulderstand)-> Halasana.)
-Simple spinal twist followed by Savasana. (For as long as you like).
.
-End seated in Sukhasana as you started with your eyes closed. Return to your intention or chant OMs. Palms together in front of your chest, bow down the mind to the greater wisdom of the heart and thank yourself for having practiced yoga. Namaste <3
(I am going back to NYC in a week and I'll stay for the entire month of April. Will be back in Oslo teaching full time from May 9th.)
One of the first things I did when I returned to Oslo a month ago, was to roll out my mat and do a very gentle practice (which felt soo nice after somewhat of a jet lag and tight shoulders after carrying all my suitcases.)
But I mostly did my practice that morning as a reminder to myself that I have my yoga with me at all times. Before moving to New York I had a very consistent home practice, and I needed to reassure myself of what I already knew; 'nothing more than rolling out my mat is required for your practice to happen'. The real juice and depth of this practice often lays in our own home practice. Why? Because if we first get past the obstacles of the lack of self discipline; practicing alone can really open us up to an intuitiveness of what the body needs and where it wants to move. Some days what you need is a vigorous and intense practice, whereas other days your body and mind need a slooow honey-like flow. Some days you feel like practicing in silence, and there are other days where Led Zeppelin is a great accompany for your Virabhadrasanas (Warrior Poses). One of the many positive side effects from my practice is that it's become easier to tap into the wisdom that resided within, the place inside of me which knows what I really need; whether it regards my body, relationships, food, lifestyle choices etc.
I think Erich Schiffmann describes the moment when yoga became 'his' so clearly in his book Yoga, The Spirit and Practice of Moving into Stillness;
"...It took me a while before I was able to describe what had happened, but as I look back, I can see that this is when yoga finally became mine. I finally "got" how to to yoga. It finally became clear. It's internal. It's a way of listening inwardly and of being guided from within. Therefore, put simply, the basic technique is to go within and listen and then do as the within is prompting you to do. I had learned from Joel how to learn from my own practice and thereby be my own best teacher, rather than always going to someone else for information, inspiration or technique. Yoga was no longer just a dicipline, no longer something I did "because it's good for me" or because it might help get my head together. It became an inspired, creative act- more meaningful and more fun!"
The first week after my return was a whirlwind of happiness, friends and family, late nights, good food, wine and the flue. I took some days off practicing and experienced some difficulties motivating myself once the flue was gone. I then remembered a great tip I got some years ago; Simply roll out your mat and see what happens. And just let it lay there for the days to come. And YES, such a great tip. Before long I was back into my dedicated practice again. There are mornings where it feels more like a hassle where all I see is the dust underneath the sofa, but usually after I've practiced for a while, my mind settles down, I find the moment of stillness where all there is, is my body and my breath, right here right now. And afterward, blissful, sharp and happy, I remember again why it is that I am so drawn to this lovely practice.
If you want to start a home practice but aren't completely sure about how to sequence, here are a few tips that might be helpful: ( I advise you to take an intro class or some hours with a qualified teacher if you are completely new to yoga. Alignments principals, breath awareness and general information about health concerns are best explained face to face, and not through the internet).
-Don't necessarily aim for a 90 minute practice. Anything goes, and you can reap great benefits from a 20 minute practice. Think of your home practice as a little extra bonus next to the classes you take. Finding the self discipline to do yoga alone can be challenging, and therefore aiming for shorter time in the beginning may seem more duable.
-Practice in a clean spot and remove any unnecessarily clutter on the floor.
-Have a blanket or two handy, and other props such as blocks and a belt if you need it. If you don't have yoga props at home; improvise:) Towels, belts etc will do the trick.
-Turn off your cell phone and make sure that you can remain undisturbed.
-This is an example of a 30-40 min well-rounded practice; I'm assuming that you already have some experience with yoga as I'm not explaining transitions or alignment points.
-Use some moments to arrive, sit in Sukhasana (legs crossed, spine upright, palms resting on thights) close your eyes and just start by noticing the present moment. Tap into your breath, make an intention for your practice, chant OM or simply sit with eyes closed for a couple of moments and just be.
- Come on to all 4, do some rounds of CAT/COW -> Adho Mucha Svanasana (AMS); Downward Facing Dog-> Plank->AMS->Plank->AMS-> walk hands to feet-> roll up vertebra by vertebra and step in front of your mat-> Tadasana (Mountain Pose)
-Some rounds of your prefered Sun Salutations (SS); for ex 3 SS A and 2 SS B. (If this is Greek to you check out Sun Salutations A and B (Surya Namaskara A, B) on You Tube.
Sun Salutations create heat and stamina, linking each movement with the breath.
-Tadasana with eyes closed, focus on the breath and see if you can tap into any potential shift of energy now.
-The follow up your practice with a Standing Sequence; For Example: Virabhadrasana 2 (Warrior 2), Peaceful Warrior, Utthita Trikonasana (Triangle), Ardha Chandrasana (Half Moon), Parsvakonasana (Extended Side Angle).
Link poses together, hold for shorter time (under 5 breaths) or longer (maybe 10 breaths), take vinyasas (Plank; Chaturunga, Upward Facing Dog, Downward Facing Dog) through the different poses or go straight back to Downward Facing Dog.
Make sure to do both sides; both left and right. And just see if you can listen to your body and what you need. Think free flowing and less rigidity. If you miss something, if you don't really get it; simply tap into your breath and think about linking your breath with movement, like a moving meditation. (Remember that you can always ask your teacher any questions you might have next time you're in class, I'm sure he or she will be glad to share some tips about starting a home practice; I know I would:)
- After your standing Sequence come to stand in front of your mat in Tadasana and move into a standing balance pose like Vrksasana (Tree Pose). Both sides.
- Then take a vinyasa or go straight back to AMS, Downward Facing Dog -> Jump through to sit (or just sit down) -> a Simple Backbend like Setu Bandha Sarvangasana (Bridge Pose) 3 times, followed by Apanasana (Knees to chest); Supta Padangusthasana w/belt (Reclining Big Toe pose) and Thread the Needle.
(-If you have an Inversion practice, use your blanket(s) and come up to Halasana (Plow) followed by Salamba Sarvangasana (Supported Shoulderstand)-> Halasana.)
-Simple spinal twist followed by Savasana. (For as long as you like).
.
-End seated in Sukhasana as you started with your eyes closed. Return to your intention or chant OMs. Palms together in front of your chest, bow down the mind to the greater wisdom of the heart and thank yourself for having practiced yoga. Namaste <3
(I am going back to NYC in a week and I'll stay for the entire month of April. Will be back in Oslo teaching full time from May 9th.)
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