Category Archives: This Week in Yoga ~ Themes and Intentions for Practice

This Week in Yoga ~ Unfolding

Hi Yogis,

Last week in yoga (I know, someday I’ll catch up) we worked with the concept of unfolding.  In a mat-based yoga practice, this means two things:  1) we allow the pose to unfold during the course of several breaths, and 2) within the pose unfolding, the body unfolds, as well.

For instance, when practicing Utthita Trikonasana (Extended Triangle pose), instead of leaping into a pre-conceived “final” version of the pose on breath #1, we start gently by simply reaching to the side with straight legs, both arms parallel to the floor.  On breath #2, we lower the front arm, pressing the back of the hand gently into the inside of the front thigh, or, resting the palm on a block, while the back arm drapes behind the lumbar spine.  Breath #3 will take the fold at the hip deeper, if that seems wise, and the bottom hand closer to the floor.  20190110_0715412322849988521377645.jpgThe top arm is invited to reach upward, and the gaze is directed to the ceiling, side wall, or floor.  Breaths #4 & #5 will offer the space to remain, back out, or go deeper into the pose.  In this way, we take the pose in stages, which allows the body to warm up to the shape without any pressure to find the edge.  Only by the final breath(s), if it seems wise to do so, will we explore the edges of the pose as they manifest uniquely in each of us.

During practice, we unfold the pose and the pose unfolds the body, so that by the end we might feel like we’ve arrived in a totally new place, not just “regular old triangle pose.”  The fuel for all this unfolding is the breath. It is in each inhalation that the body expands and creates space, and in each exhalation that the body stabilizes and grounds.  In this way, the breath acts as “the great unfolder,” a beautiful thing to experience.

Happy Practicing,

The Catholic Yogi

 

 

Last Week In Yoga: Both/And

Welcome to the “This Week in Yoga” Series.

I know, the title of today’s piece is “Last Week in Yoga,” but the idea has come a week into our first series, so, better late than never!

The concept we worked with last week is the idea that two seemingly disparate things, or, sensations, emotions, and thoughts, can co-exist.  For instance, if one of your most physically challenging yoga poses is Revolved Triangle (parivrtta trikonasana) or Crow (bakasana), you might consider inviting a sense of ease into the pose by unclenching your jaw, or directing your gaze downward, lengthening the cervical spine.

Try it out (follow the links above for direction):  once you’re in each of the postures, first, clench your jaw on purpose then let go;  second, tip your face toward the front wall, ceiling or sky, then angle your nose toward the ground.  Notice there is space between the upper and lower teeth, and space between the back of the head and back of the neck; tension is released, and ease is uncovered.

Now that you’ve created all kinds of space, notice how empowering it is to feel the strength throughout the length of your back leg, your side abdominals and back muscles, and your supporting and extending arms in revolved triangle, as well as your “everything else(!)” in crow pose.

The intention of practicing Both/And is to embrace the fact that ease exists alongside intensity.  Our yoga practice doesn’t have to be “all intensity” or “all ease,” “all 20190105_1022274695271670129936073.jpgstrength and high energy” or “all rest and relaxation.”  This Both/And practice allows us to circumvent an experience of Either/Or: either complete boredom and atrophy, or, overwhelming strain and exhaustion in our mat-based (sometimes vinyasa) yoga practice.  Instead, we get to experience our own power, the power to notice and acknowledge all that is present in the moment, which is no small accomplishment.

Keep in mind, our power is also a piece of this Both/And journey, for power is not strength alone, but a combination of strength and grace, and maybe even courage.

Happy Practicing!

The Catholic Yogi