Lesson 8 - Bringing it all Together

Putting the philosophy into our asana practice
Previously we have looked at the 8 branches of ashtanga yoga. Now, let's link them back together again and view yoga as a holistic system through the lens of the branch we practise, which in our case is Iyengar Yoga, the Yoga Asanas, branch 3
 
Yoga is self-study, and self-study is Svadhyaya, one of the Niyamas, branch 2.
In Asanas we observe our physical bodies. We do an action, then we observe the reaction. For example, if we grip our outer hip sockets in, we feel an internal lift at the groins.
A beginner may not be able to feel or understand this action, so may just start by learning where their outer hip sockets are.
 
As we advance in our yoga practice, we become more knowledgeable, more awake, more sensitive, and more conscious of our physical bodies and unconscious habits.
 
We experience the poses acting on our bodies at a deeper level, on the muscles, bones, tissues, our internal functioning, and at an energetic level.
 
The asanas are deeply therapeutic.
 
As we advance, over the months and years, we develop a deeper level of awareness with ourselves, a deeper level of self-study.
 
We don't necessarily become more ambitious or advanced in the types of poses we practice; we accept that a younger body will be able to do more than an older body. We will undoubtedly develop strength, stability, and flexibility, but this isn't the goal. Rather these are the necessary tools we need in order to achieve the goal.
 
The goal is deep awareness and deep self-study.
 
We need to build the stability and stamina in the body because the longer we can hold a pose without strain, the longer we can observe ourselves at a more subtle level & learn.
 
As a beginner, we may be able to hold a pose for 30 seconds before the body becomes unstable. As the body starts to fade and strain, the mind becomes unsettled. Once the breath becomes ragged and we start pushing, it stops being Yoga.
But as we advance in our practice, we might be able to hold a pose for up to 8 minutes,1 giving us much more time to observe the reactions in the body, the sensations in the body, what comes up in the mind and how the mind responds.

It's understandable if total beginners lie there thinking about distractions, rather than observing themselves and staying present.
 
They may get bored, impatient or fall asleep.
 
Advanced yogis can stay in svanasana for 10 -15 minutes in a state of relaxed concentration, completely present and aware but passive and relaxed.
 
As our sensitivity and ability to rigorously observe ourselves develops it is important we remember the yamas and the niyamas ( values and behaviours, branches 1 &2 ) that must underpin HOW we do our Asanas, (poses, branch 3) & pranayama (breath work, branch 4).
 
We should strive to follow the following Yamas and Niyamas in our practice:
 
 

• Non attachment - Aparigraha - We engage in Asana work as a practice of deep self study in a non judgemental way. We observe, and are deeply aware of, our physical self, but we do not judge it as good or bad. We do not attach to our bodies and asana practice and compare things to others, or how we were a year ago, we don't feel proud or frustrated depending on how “good” we think we are performing. To think like this is a limiting state of mind.
• Non-grasping, (another translation for Aparigraha) - We don't look ahead eager for the final pose (an imagined destination), rather engage fully & be present with each step on the journey. The journey is when the learning, evolving and Yoga is happening.
• Non-violence or aggression - Ahimsa - We should not force the body or the breath. We should not get frustrated with ourselves or with our practice, nor should we have negative feelings towards ourselves.
• Truthfulness - Satya - We need to be honest about our needs, take what props and modifications we need, be wise, look after our needs and don’t let the ego take over.
• Commitment, Discipline - Tapas - We understand and embrace that nothing is instant, change needs long term physical and mental patience & commitment.
• Contentment - Santosha - We foster a sense of peace and gratitude for everything we can do and are doing. Let us be gracious with our limitations, and grateful for the teachers that have inspired us and brought us to where we are now.
• Pranayama (breath work, branch 4) - This works at an even stiller and more subtle level of energy and awareness than the Asanas (poses, branch 3) and, so requires the student to have a deeper mental and physical sensitivity and stability. That is why in Iyengar Yoga students are required to have developed a good asana practice before a pranayama practice is introduced.