The Sacred Ritual of a Home Practice
I live for my morning cup of coffee. Sometimes I get excited about going to bed at night just because it means I can wake up and drink coffee. When my alarm goes off, I climb into my terrycloth robe and shuffle downstairs, my dog Ellie at my heels. I savor every part of my morning ritual, from the first whiff of the ground beans as I scoop them out of their tin, to the quiet sitting while I wait for my coffee to brew. I take my mug to the couch and prepare for the first sip, which feels like my own private moment with God. Ellie puts her head on my lap and we sit there in silence in our little church by the window.
Surya Namaskara
The repetitive nature of Surya Namaskara creates an interesting opportunity to observe where we place our attention. We begin by focusing the mind in order to wake up within a familiar context (dharana, or effortful concentration), which invites us to slip into a meditative connection with our practice (dhyana, effortless concentration). Surya Namaskara is often misunderstand as an opportunity to “check out,” but the temptation to merely repeat the sequence in the same way we always have can be a major obstacle to any kind of genuine union of mind, body, and breath.
Dig In
I recently planted flower boxes for my window sills, an annual tradition that brings me immense satisfaction. Forget the flowers; I like playing in the dirt. When I was a kid I would spend hours digging for lost treasure in the backyard. One time I remember finding pieces of broken pottery and some oyster shells. I was convinced that I had uncovered ancient Indian artifacts, but was later informed that the pottery was from clay pigeon shooting and the oyster shells were the remnants of our neighbors’ annual summer barbecue. Undeterred, I declared that I wanted to become an archeologist so I could spend my life digging in the dirt, unearthing hidden mysteries.
Letting Go
Tension prevents us from letting go. Muscle tightness and the often chronic patterns of holding in our fascia make it almost impossible to feel a sense of release in our body. It’s the difference between swimming upstream and floating with the current. In our legs, especially, tension creates blockages that restrict our ability to relate to gravity. Instead of being able to exhale into the ground, tension keeps us holding on to the edge of the proverbial cliff.
Listening Eyes
It can be challenging to listen to someone openly, without an agenda. Rather than receiving them, we’re often searching for clues—picking up on words that fit into our storyline and then drafting our own version of what’s being said. Sometimes, I admit, I don’t fully listen to Billy when he’s talking. I’m not always present in our conversations because I’m either two steps behind, hung up on a word that has triggered some kind of reaction, or two steps ahead, strategizing my response. Or I stop listening because I think I already know what he’s going to say. I find that I do this with emails, too. Instead of focusing on what’s actually written, my eyes are skimming each line in search of meaning; my mind is eager to draw a conclusion. I’m reading what I want it to say. When I pay attention to my eyes in my yoga practice, I often catch them rummaging for familiar cues. My mind is looking for what it already assumes will be there.
Shoulder Openers
Practicing asana has so many benefits, but it’s really nice when the work you’ve been investing on the mat starts to pay off in everyday life. I was applying suntan lotion the other day and as I reached my arm up my back to rub that notoriously difficult spot to reach between the shoulder blades, it occurred to me just how helpful Cow Face Arms (Gomukasana) has been to my sunbathing endeavors. I mean, what if, after years of neglecting your Gomukasana practice, you find yourself sunbathing alone by the pool with no one around to apply your sunscreen? Then, my friends, you’d find yourself in capital “T” trouble (and that rhymes with “P”, and that stands for pool, which you wouldn’t be able to enjoy because your back would get sunburned)
Get Grounded
It’s time to get grounded. Letting go of unconscious holding in the physical body gives us the tools we need to release patterns of holding in our mental and emotional lives. Try this sequence I’ve been playing with at home and experience a deep connection to your foundation and yourself.
Upward-Facing Dog
Urdhva Mukha Svanasana (Upward-Facing Dog) is often misunderstood. Its placement in the traditional Surya Namaskara (Sun Salutation) sequence seems brilliantly strategic, offering what appears to be a well-deserved break after surviving Chaturanga. Flexible students take advantage of the hyper-mobility in their lumbar spines and shoulders by resting in their joints, whereas tighter students often strain their necks and shoulders as a way to compensate for stiffness in their upper backs, chests, and groins. Here are three preparatory poses that open and educate the component parts of Urdhva Mukha Svanasana.