Yoga, as a body-mind-spirit practice, aims to integrate samadhi, the state in which the whole being comes into presence. The yogi’s challenge is translating this esoteric aim into practical experience. As yogis, we can accomplish this grand aim by bringing each of the seven remaining limbs into our asana practice, all of which can then influence the spine—the physical housing of the nervous system. Through this body-mind experience, we first become aware of our physical blockages as revealed by the asanas. Then, we discern an appropriate course of action to remove these blockages.
The breath is our link between body, mind, and spirit. More specifically, the conscious control of our breath (pranayama) enables this integration of body-mind-spirit. In concert, asana and pranayama are a dynamic healing duo. The purification process accompanying pranayama breath work penetrates complex muscular-skeletal blockages while simultaneously deepening our capacity for ease, balance, and stability. Pranayama practice moves us beyond the Annamaya Kosha (physical body) into the Pranamaya Kosha that houses our energy systems — chakras, nadis, vayus, organs, and nerves.
When we hold our awareness on our breath, it lengthens and deepens, which is vital preparation for the stillness of meditation. To experience these energetic and meditative effects, try the following Yoga Actions in Natarajasana (Dancers Pose). Set the Yoga Actions before you move into the pose, and then again when you take the pose. Click on the audio file below if you prefer verbal instructions.
Yoga Action (Annamaya Kosha):
– Press the 4 corners of the Left foot (big toe mound, little toe mound, inner and outer heels) into the mat.
– Sense the rebounding energy from the earth lifting the centre of the Left arch up through the leg, torso, and arms.
Yoga Action (Pranamaya Kosha):
– INHALE into the sternal notch and down the inner breast bone to the Xyphoid Process, fill the front, back & sides of the thoracic cavity (middle chest & lungs).
– EXHALE from the pubic bone up to the Xyphoid Process, releasing the air from the pelvic cavity as the lower abdominals (between navel and pubic bone) move back toward the spine.
Yoga Action (Manomaya Kosha):
– rest in the pose by silently telling your brain “Ease and Balance.”
NOTE: It may take more than one pose before you awaken these yoga actions or areas in your body and begin to feel the arising sensations and releases. In that case, apply the three yoga actions to the following poses –
WALL STRETCH
EKA PADA WALL STRETCH
ADHO MUKHA SVANASANA
EKA PADA ADHO MUKHA SVANASANA
For more yoga actions and teachings, click here. Namaste.
