{"id":43,"date":"2012-10-06T21:20:32","date_gmt":"2012-10-06T21:20:32","guid":{"rendered":"http:\/\/www.meredithwwatts.com\/yogablog\/?p=43"},"modified":"2012-10-07T21:27:49","modified_gmt":"2012-10-07T21:27:49","slug":"43","status":"publish","type":"post","link":"https:\/\/www.meredithwwatts.com\/yogablog\/43\/","title":{"rendered":"Reflective Asana & Pranayama 4"},"content":{"rendered":"

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Reflective Asana and Pranayama 4
\n<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u201cBody breath and Mind in Perfect Oneness\u201d<\/span><\/p>\n

\u00a0<\/strong><\/span><\/p>\n

Concepts Vrttis (fluctuations of the mind)<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Direct perception (right knowledge)<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Wrong knowledge (misperception)
\n<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Imagination\/delusion<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sleep<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Memory<\/strong><\/span><\/p>\n

\u00a0<\/strong>\u00a0\u00a0\u00a0\u00a0 We are generally aware of perception<\/strong> and misperception<\/strong> (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.\u00a0 We can imagine<\/strong> things that do not exist, or speculate about things that might exist in the future.\u00a0 We do his when we\u00a0 focus on worries, fears, plans, or otherwise occupy ourselves with things that do not actually exist in the moment.\u00a0 (Leaving sleep<\/strong> aside for the moment), Memory<\/strong> 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. <\/span><\/p>\n

The problem is not that any of these fluctuations is inherently wrong, or does not have an important place in our lives.\u00a0 These fluctuations are a normal part of the functioning of our minds.\u00a0 The question is whether they are helpful or unhelpful, disciplined or undisciplined, productive or nonproductive, or appropriate to our current intention.\u00a0 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?<\/span><\/p>\n

An unconstrained and dispersed mind is unlikely to be helpful for our current intention.\u00a0 A well-known quote from the Buddha says that\u00a0 <\/span><\/p>\n

Whatever harm an enemy may
\ndo to an enemy, or a hater to a
\nhater, an ill-directed mind inflicts on
\noneself a greater harm.<\/span><\/p>\n

Neither mother, father, nor any<\/span>
\n other relative can do one greater<\/span>
\n good than one\u2019s own well-directed<\/span>
\n mind.<\/span><\/p>\n

Common Means in Yoga Practice for Restraining\/Directing the Mind
\n<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0 Put another way, bringing the mind into the present moment and concentrating the attention.\u00a0
\n<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong> In asana, directed attention through instructions; then internalized instructions and directed awareness\/”intelligence” to the actions of the posture.\u00a0 Bringing the posture from\u00a0 the outside to the inside (involution), then from the inside to the outside (evolution)<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0 In pranayama and other sitting practice (e.g., dharana, dhyana) some helpful practices are the use of touch<\/strong> (posture, supports, or even mudra), resonance<\/strong> (OM, chanting — as in the Invocation to Patanjali), and breath awareness<\/strong>.
\n<\/span><\/p>\n

 <\/p>\n

\u00a0Practice<\/strong><\/span><\/p>\n

Sitting<\/span><\/p>\n

Sukhasana<\/span><\/p>\n

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)<\/span><\/p>\n

Breath<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Resonance (chanting of OM) <\/span><\/p>\n

Sukhasana variations<\/span><\/p>\n

Parsva, Parivrtti (observe abdomen\/chest\/breath in transition)<\/span><\/p>\n

Dandasana (groins)<\/span><\/p>\n

Paripurna Navasana (variations according to ability, begin with bolster support)<\/span><\/p>\n

Asanas<\/span><\/p>\n

Tadasana Inward rotation of front thighs (broadening of back of thigh)
\n<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Block between thighs (pressing inner thighs back)
\n<\/span><\/p>\n

Uttanasana<\/span><\/p>\n

\u00a0Adho Mukha Svanasana (looped belt, sacrum & under inner thighs)<\/span><\/p>\n

With partner, hold when support released<\/span><\/p>\n

Center (w\/o support), recreate action of thighs, extension of torso, opening of abdomen<\/span><\/p>\n

Marichyasana I, III (1\/2 counter)\/deepen groins,
\n<\/span><\/p>\n

Utthita Hasta Padasana & Parsva Variation<\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0 Ropes, then with belt\/facing center (according to ability)<\/span><\/p>\n

Parivrtta Asanas (wall support)<\/span><\/p>\n

Parivrtta Trikonasana<\/span><\/p>\n

Parivrtta Parsvakonasana<\/span><\/p>\n

Parivrtta Ardha Chandrasana<\/span><\/p>\n

Transition: Setu Banda (on T-bolsters)<\/span><\/p>\n

Pranayama <\/span><\/p>\n

Concepts:<\/span><\/p>\n

Puraka (inhalation)<\/span><\/p>\n

Rechaka (exhalation)<\/span><\/p>\n

Kumbhaka (retention\/pause)<\/span><\/p>\n

Ujayyi I, II<\/span><\/p>\n

Savasana
\n<\/span><\/p>\n

OM, Shantih<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Reflective Asana and Pranayama 4 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u201cBody breath and Mind in Perfect Oneness\u201d \u00a0 Concepts Vrttis (fluctuations of the mind) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Direct perception (right knowledge) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Wrong knowledge (misperception) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Imagination\/delusion \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sleep \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Memory \u00a0\u00a0\u00a0\u00a0\u00a0 We are generally … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-43","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/43","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/comments?post=43"}],"version-history":[{"count":5,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/43\/revisions"}],"predecessor-version":[{"id":45,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/posts\/43\/revisions\/45"}],"wp:attachment":[{"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/media?parent=43"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/categories?post=43"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.meredithwwatts.com\/yogablog\/wp-json\/wp\/v2\/tags?post=43"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}