Be Water
Part 3 of the Monday May Mindfulness Challenge
How to develop and grow into your own flow through the Eight Limbs of Yoga.
My favorite phrase to say to people is how “I used to go fast and now I do everything slow.” Although that can apply to more than just physical activity, what I am intentionally referring to is how I went from a 400m sprinter with no patience to hold a quad stretch for longer than 10 seconds to being a daily practitioner of yin yoga which requires stretch holds for up to 5 minutes.
This transition took time and a lot more mental strength then one might originally think. It was suggested to me during my times of an athlete to start a yoga practice to give my muscles their must needed rest and recharge that yoga provides. So, I dabbled with it occasionally; ultimately, feeling like it required too much uncomfortable focus.
I could never relax in Savasana for longer than 30 seconds.
Among so many benefits and self-improvements yoga provide, increased self-awareness and discipline are always huge takeaways for me. As my practice developed, my understanding for these benefits increased and they started appearing in different ways in my daily life, off the mat.
This is of course because yoga is so much more then repeated postures (asanas) that increase physical fitness.
Let’s review some of the history of yoga before I dive into that point more:
Yoga was first brought to the Western World in 1893 by Swami Vivekananda, a renowned yogi from India who came preaching the divinity of existence and Universal oneness of the soul; the ultimate premise of yoga.
At this point there was no mention of physical postures but, instead the focus remained on centering the heart and the mind. Yoga is a spiritual practice first, that is meant to evolve our consciousness and being through movement and breath.
It quickly spread through the West and new styles of the practice emerged including Ashtanga (power yoga), and Iyengar (a more complex, strict form of practice.)
The great draw to yoga and the reason why people can so easily get addicted is because it provides a practical response to the hectic nature of our lives. Like I said at the beginning of this blog, I loved to go fast.
Fast in life, fast in practice, fast in movement, fast in nature.
It took me a long time to realize the important of balance, of yin and yang as the Taoists describe. If our lives are constantly on the go, we are quite literally living and existing in a stress-response biological system which can have detrimental effects on our physical and mental health.
That’s where yoga comes in, to be the great balancer between life’s stressors and our body’s craving for tranquility. It is so easy to get stuck on the hamster wheel of life because we live in a distraction-based society. Sometimes, it can be scary to slow down because we don’t know what we have suppressed so delicately in our bodies that may rise to the surface when we finally give ourselves the time to look within.
So let’s look within the body’s complex system’s and uncover the multitude of benefits yoga can provide you physically:
1. Other than Pilates, yoga is one of the few physical practices that provides functional strength, flexibility, and mobility in a balanced way. However, what you can get from yoga that Pilates does not include is an increase in spiritual strength as well.
2. Asanas (physical practice of yoga) can loosen the tight muscles of the rib cage and the diaphragm so that the breath can expand more fully. The more the breath expands, the more effectively the circulatory and muscular systems work.
3. Bone- tissue growth, or osteogenesis, is stimulated by weight-bearing activity; therefore, weight-bearing yoga practice helps keep the skeleton strong and aligned and reduces one’s general risk of injury. More specifically, the standing poses, especially those that require balancing, create and maintain joint stability in the hips, knees, and ankles
4. If you participate in other sports, yoga can provide an increase in both stability and range of motion that are needed for optimal performance of the muscles, joints, and connective tissues (such as fascia, tendons, and ligaments).
5. The gastrointestinal tract is also toned and stretched through asana practice; sluggish digestion is stimulated by the rhythmic movements of the body. More specifically, forward bends can stimulate digestion and hunger; in contrast, hunger is often reduced by backbends because they stretch the vagus nerve, which is involved in the control of digestion.
6. Back-bending movements strengthen the cardiac sphincter. In addition, the anterior and lateral walls (front and sides) of the heart are completely stretched and strengthened as the anterior body elongates from the arch, thus aiding healthy blood flow around the periphery of the organ. Also, all asanas enhance blood flow into the thoracic bed and improve the elasticity of the aorta.
I could really go on forever about the physical benefits of yoga but let me continue by talking about what is does for our minds.
Like I said before, yoga began as a practice of mental focus. Ultimately, intending to bring the practitioner to Samadhi (Sanskrit for Enlightenment of Pure Bliss.)
In order to achieve this state, yogis must participate in a series of steps known as the “8 Limbs of Yoga.”
Limb 1 The Yamas: a set of ethical guidelines for moral conduct. We all find ourselves sometimes questioning our decision making or going down the wrong path for financial gain and success. These distractions can get muted when we remind ourselves of these moral guidelines and rules of karma. We naturally feel better and lighter when our energy is light as well. We can achieve this through exhibiting actions of nonviolence towards all living things, truthfulness, non-stealing, moderation, and non-attachment (especially towards addictions like caffeine, drugs, and alcohol).
Limb 2 The Niyamas: these are the observances and disciplines of our lives. They include cleanliness (feng sui, hygiene, soul cleansings), contentment (family time, hobbies), purifying practices (burning sage), study of spiritual texts (always evolving your education and awareness of the unexplainable life force), and the practice of awareness and surrendering to the divine (go with the flow).
Limb 3 Asanas: The physical postures that a yoga instructor can guide you through to strengthen and tone your body as well as provide physical improvements to your body’s daily functions. The goal of asanas as dictated by the yogis, is to create a strong core and mental focus which will translate to stronger meditation practice. It is important to have a trained instructor who can guide you through these postures in a flow that promotes balance and peace of mind.
Limb 4 Pranayama: “Prana” is Sanskrit for “life force,” it refers to our breath. In yoga you will often hear the command of breathing in the pranic energy and allow it to fill your being. The practice of pranayama is particular breathwork exercises that can begin,conclude, or occur during a yoga practice. These techniques are used to increase our awareness inwards, control the prana as it moves through our body, and increase energy in the body as we draw in more vital oxygen.
Limb 5 Pratyahara: This is Sanskrit for sensory detachment. When we withdraw our five senses from observing the world we retreat inwards toward silence and darkness. This allows our brain a break and for observations of our current state to make itself clear. This can be achieved through deep relaxation techniques. I like to practice pratyahara by staring at the clouds in the sky until I slowly drift off into a gentle gaze.
Limb 6 Dharana: This limb presents itself whenever we have increased concentration and focus, which can appear through asana practice or study.
Limb 7 Dhyana: Meditation. I will write a separate blog post on the importance of meditation. An underrated remedy for life’s trials, meditation has provided me with peace and patience. It is never too late to start meditating daily, even for just a few minutes.
Limb 8 Samadhi: The last limb is all about the accumulation of all of the limbs. This form of ecstasy combines the Self with the Divine. It presents us with the understanding of the interconnectedness of life and all its inhabitants. It is awareness and mindfulness at its peak.
When all of these limbs are practiced in conjunction, what you have created is a cocktail for personal success and evolvement. When you invest in yourself the return is double, but it requires an exercise of commitment which is a fundamental rule to life. You can’t get far without commitment, that’s how habits become natural and healthily addictive. Imagine the new version of yourself moving with mindful flow through the challenging aspects of stillness, asanas, and whatever life throws your way.
Through a developed yoga practice, you will learn to flow, not just in a vinyasa, but in the open seas of life as you match the frequencies and waves effortlessly becoming, water.
My Personal Practice for Reference:
I practice Asana Yoga everyday at different capacities, here is my current schedule:
- Monday: Ashtanga Flow for 25 minutes. Deep stretch in the evening
- Tuesday: Vinyasa Flow for up to 30 minutes. Deep stretch in the evening.
- Wednesday: Ashtanga Flow for 25 minutes. Yin Yoga flow in the evening for up to 45 minutes.
- Thursday: Yin Yoga Flow for 45 minutes.
- Friday: Vinyasa Flow for 30 minutes.
- Saturday: Creative Self-Practice (Restorative)
- Sunday: Creative Self-Practice
I use the app YogiApproved.com for different yoga practices however, my favorite instructor to use is by far Boho Beautiful on YouTube. She is magical and has free classes for all levels on her channel. Link below.
https://www.youtube.com/channel/UCWN2FPlvg9r-LnUyepH9IaQ