Reflective Asana and Pranayama 4

                                      “Body breath and Mind in Perfect Oneness”

 

Concepts Vrttis (fluctuations of the mind)

          Direct perception (right knowledge)

         Wrong knowledge (misperception)

         Imagination/delusion

         Sleep

         Memory

      We are generally aware of perception and misperception (accurate and inaccurate knowledge0 as fluctuations of the mind, but even when we manage to limit our perception or attention to outside factors, the mind continued to operate.  We can imagine things that do not exist, or speculate about things that might exist in the future.  We do his when we  focus on worries, fears, plans, or otherwise occupy ourselves with things that do not actually exist in the moment.  (Leaving sleep aside for the moment), Memory is a storehouse of past events (whether real, imagined, or misremembered) and can fully occupy us as well, even though there is no immediate external input.

The problem is not that any of these fluctuations is inherently wrong, or does not have an important place in our lives.  These fluctuations are a normal part of the functioning of our minds.  The question is whether they are helpful or unhelpful, disciplined or undisciplined, productive or nonproductive, or appropriate to our current intention.  For example, when doing asana do we wish to allow the mind to range over some action in the past or future, or do we wish to focus it on the immediate action before us?

An unconstrained and dispersed mind is unlikely to be helpful for our current intention.  A well-known quote from the Buddha says that 

Whatever harm an enemy may
do to an enemy, or a hater to a
hater, an ill-directed mind inflicts on
oneself a greater harm.

Neither mother, father, nor any
other relative can do one greater
good than one’s own well-directed
mind.

Common Means in Yoga Practice for Restraining/Directing the Mind

     Put another way, bringing the mind into the present moment and concentrating the attention. 

         In asana, directed attention through instructions; then internalized instructions and directed awareness/”intelligence” to the actions of the posture.  Bringing the posture from  the outside to the inside (involution), then from the inside to the outside (evolution)

     In pranayama and other sitting practice (e.g., dharana, dhyana) some helpful practices are the use of touch (posture, supports, or even mudra), resonance (OM, chanting — as in the Invocation to Patanjali), and breath awareness.

 

 Practice

Sitting

Sukhasana

Touch (support thighs, ground sitting bones, compact hips, lift spine, raise side ribs & narrow waist, lift chest and support with shoulder blades, turn humerus bones outward to open armpit chest)

Breath

       Resonance (chanting of OM)

Sukhasana variations

Parsva, Parivrtti (observe abdomen/chest/breath in transition)

Dandasana (groins)

Paripurna Navasana (variations according to ability, begin with bolster support)

Asanas

Tadasana Inward rotation of front thighs (broadening of back of thigh)

         Block between thighs (pressing inner thighs back)

Uttanasana

 Adho Mukha Svanasana (looped belt, sacrum & under inner thighs)

With partner, hold when support released

Center (w/o support), recreate action of thighs, extension of torso, opening of abdomen

Marichyasana I, III (1/2 counter)/deepen groins,

Utthita Hasta Padasana & Parsva Variation

     Ropes, then with belt/facing center (according to ability)

Parivrtta Asanas (wall support)

Parivrtta Trikonasana

Parivrtta Parsvakonasana

Parivrtta Ardha Chandrasana

Transition: Setu Banda (on T-bolsters)

Pranayama

Concepts:

Puraka (inhalation)

Rechaka (exhalation)

Kumbhaka (retention/pause)

Ujayyi I, II

Savasana

OM, Shantih