“Balance is not something you find, it’s something you create.” – Jana Kingsford
Weekly Focus: Stira Sukha Asanam (balance)
As the season shifts towards darkness and colder temperatures, we may feel our systems both internal and external to be misaligned. Stira Sukha Asanam (steady, happy, posture) reminds us to find our balance both on and off the mat.
While this line from the Yoga Sutras speaks specifically to the yoga asana practice (the only line that references asana, the physical postures!), it can be a useful reminder that translates to our every day life. As the seasons of life shift both literally and metaphorically, our systems can be thrown awry causing reactions in our presence, attitude and overall spirit. Stira Sukha Asanam calls for us to find and return to the steady and stable space of contentment when we feel the flux take over.
Part of finding this balance is allowing ourselves to listen to the body and mind, to feel what we need, and to dial in our effort and ease to just the right level. Those of us who are very aware feel these subtleties in our body. In the winter, we are called to stay indoors, to eat warm foods, to sleep. In spring we are called to refresh, to clean out, to reinvigorate with fresh foods. In summer we are called to action, to a lighter, fresher diet, to social engagement. In autumn, we feel a pull towards preparation: turning over the garden, beginning to take our activity indoors, introducing a warmth into our living spaces with cooked foods or rich candles.
In this way we begin to nest and settle into a new rhythm and routine for the colder months. Stira Sukha Asanam isn’t simply about balancing your effort with your ease, it’s a call to be reflective and intuitive. What does balance look and feel like in YOUR body during this time of transition? Do you rituals naturally shift from season to season? What do you want to invite into your routine this Autumn to feel more steady, stable and at peace?
Passive Pose of the Week: Bitilasana Marjaryasana (cat-cows)
Bitilasana Marjaryasana is a yoga pose that naturally brings balance to the front and back sides of the body. How can you dial in your effort to find the stretch and activation where it feels most required?
- Come to a tabletop position on hands and knees. Pad the knees with a blanket if need be.
- Inhale and drop your belly towards the ground, let the chin lift and the tailbone lift (bitilasana-cow).
- Exhale and lift your spine up towards the ceiling, tuck your chin and tailbone (marjaryasana-cat).
- Cycle through those movement for as long as you like.
- You can find continuous movement or hold each position longer.
At Myriad Yoga we LOVE to encourage exploratory and intuitive movement in our cat-cows. But what does intuitive movement mean? Intuitive movement means to listen deeply to your body and move in any way that calls to you. It is a practice to find this movement and does not come naturally to everyone. If you are used to simply moving as you are told, try this exploration on your own in a space where you feel comfortable and at ease. As you come to tabletop, see if there is an aching or sensation in the body seeking relief. Let your cat-cows move into that position. If you aren’t sure where to go, just try something and see how it feels. This could mean wagging your hips left and right as you move, rolling through the head, moving forward and back over the wrists, or transforming your cat-cows into big barrel rolls with the torso. The more you practice following your intuition, the more natural it will become! Intuitive movement is a great tool in helping us find our balance.
Active Pose of the Week: Spinal Waves
Spinal Waves are the more active counterpart to cat-cows. We take the spine through a full range of motion from extension to flexion. Allow students to find their pace and pause anywhere that needs more attention to feel balanced.
- Begin in downward facing dog.
- Inhale and lift up onto the balls of the feet. Begin to roll your spine forward towards plank pose. You can think about making a “cat back” with your spine.
- Land in plank. If you like, take an exhale and inhale here.
- Exhale, bend the knees and lift your hips back up to downward facing dog feeling the spine extend a bit like a “cow back.”
- Cycle between these two movements at your own pace.
- You can pause in any one position that you need.
To add a little extra flare to your spinal wave add an upward facing dog into the movement. As you exhale in plank pose, inhale and drop your thighs low and open your heart finding upward facing dog with the toes tucked. From there you can exhale back to plank first or head straight to downward facing dog. Which variation do you like best? Does it change day to day?
Join us in class this week to Stira Suka Asanam. See the full schedule HERE.
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