Stage One When just beginning to become acquainted with the practice of Yoga, it is important to learn the art of being present, to become conscious of all that is "presenting" in and around you. Sitting quietly, breathing in a relaxed way, for a few minutes just tune in to sounds, sensations, areas of tightness in the body, etc. Try to maintain this awareness of sensation in your body moment by moment as you work on the mat.
Then, for safety, you need to learn correct alignment in the individual asanas. This can be learned in a beginner level yoga class, from a good book on yoga, or from a beginner level CD. Practice correct alignment by moving slowing and being aware of sensation, until your body moves into correct alignment almost spontaneously.
Incorporating the breath (Ujjayi or "ocean-sounding breath" in particular) is practiced right from the start to help maintain focus and to supply a steady flow of prana, or energizing life force, to the body throughout the practice. The whispering sound of Ujjayi in the back of your throat creates a sense of calm awareness in the mind during your posture practice. Once in the pose, micromovements alert you to areas of tightness that might be released allowing you to relax into the pose while maintaining proper alignment. At the conclusion of your yoga session, always take time to practice Deep Relaxation, either using a recording to guide you, or by guiding yourself into relaxing from one end of the body to the other, the muscles and organs included.
Stage Two of the practice consists of holding the postures for longer periods of time, perhaps one minute or longer as you are able, riding the waves of sensation, feeling what transpires within the body as you continue to hold the pose, and listening to the voices of the mind telling you things like "this is getting uncomfortable" and "this is becoming REALLY uncomfortable" and "I want out of this!" but realizing this is the mind wanting the body to be comfy, or resistance to hard work, or even fear. By not judging the mind or the body, but by following the breath and witnessing all that is present, you can learn to pass through the resistance to a place of calm abiding, (this is called pratyahara, or "withdrawing the senses") where it seems you could hold the pose forever. Then, releasing into a few spontaneous movements that the body naturally chooses in order to counterpose and release the tensions created by the holding, you begin to experience how the body's wisdom and prana work together to create balance.Throughout, you are utilizing all you learned in your Stage One practice, above. Also in Stage Two, you can explore variations of the postures, begin learning additional pranayamas and their purposes, and begin seated meditation.
Stage Three elaborates on the prana experience of the counter-posing in Stage Two. Now you invite prana to awaken more deeply by releasing the mind's control altogether. Focusing the mind fully on Ujjayi breath, the body chooses movements, stretches, holds, releasing into flows, all as spontaneous "meditation-in-motion". The body moves freely and uninhibited around the floor or standing, as the Ujjayi breath holds the attention of the mind. This spontaneous meditative posture flow can last from 5 minutes to 20 minutes or more. Sometimes emotions are released in the form of tears, sighs, or joy. When the body evolves finally into Corpse Pose, it is good to stay there and relax as usual.
It is normal in Stage Three for the body to execute some postures that may have formally been difficult for the body, but now seem effortless. This is because when the mind is detached, the body becomes relaxed, and is no longer limited by thoughts of what one "can" or "can't" do. When you are ready to go on with your day (or fall into bed) the body and mind will feel extremely calm and relaxed on the deepest level you have experienced so far!
There are so many ways this practice can affect your daily life! Being present is important throughout your day, to prevent you from worrying about the future or regretting the past. Of course it is necessary to make plans and enjoy memories, but we are talking here about anxiety. Check in periodically throughout the day to see if you are truly present and focused. Occasionally reminding yourself to Breathe, Relax, Feel, Watch and Allow is a good way to stay present.
The micromovements are the way we make the "posture" our own. Remember to do any task from your heart, with devotion to the Lord, and you will be in your comfort zone or meeting a challenge with grace, depending on your situation.Holding the posture has to do with enduring trials in our life. Just be present when things are tough, witness what is arising in you in the way of emotions, judgements, etc., and instead of escaping this circumstance in your life, use your breath to calm yourself, find a variation that will help you, and move on through the challenge with faith and dignity. Then take the time to relax and restore!
Stage Three manifests on those days that "just flow" that we all love! Stage Three is also apparent when we let go of trying to be in control all the time, when we can allow ourselves to "let go and let God" and submit ourselves to his will and wisdom, his time frame, and the challenges he gives us to help us grow and progress.
Yoga practice is a metaphor for our daily life. The more present and "tuned in" we are on the mat, the more present and tuned in we are in our life.
Jai Bhagwan! Victory to YOUR inner spirit!
