“You are the light of consciousness and also the witness of this light. You are pure awareness.” – Mooji
Weekly Focus: Sutra 1:3 Tadā Draṣhṭuḥ Svarūpe Avasthānam
Sutra 1:3 translates as “The Seer [Self] abides in Its own nature.” This Sutra reminds us that Yoga helps to clear the disturbances of the mind, and to allow us to sit in a place of thoughtful observation and inner contentment. The mind is constantly disturbed and our perceptions of reality constantly distorted. A disturbed mind is restless, anxious, stressed, wanting and unhappy – qualities that most of us are not seeking to embrace.
All of the topics we have discussed this month (Kula, Maya, Asteya and Raga) contribute to the state of our mind – whether they be positive associations or negative disturbances we seek to recognize. Yoga gives us the tools to work through these negative disturbances. Yoga reminds us that we are whole, we are abundant, and we are exactly as we should be. The practices of intentional movement, meditation, thoughtful observation and self reflection, are here to help guide us on our spiritual path towards realizing our complete Self.
When our inner vision becomes crystal-clear, we are able to see ourselves fully as we are – abundant, infinite and peaceful. From this place, we might find absolute joy and bliss.
This week is a reminder – it’s not easy to avoid the distortion of the mind. But Yoga is here to help and to guide. Your practice is lifelong, it is a journey, and will have it’s ups and downs. As long as we keep striving towards our best Self, we are on the path. As we are able to find these moments of stillness in the mind, we begin to naturally release attachment to the material world, we begin to neutralize our feelings to experiences, objects and people, and we are able to find ourselves in a state of stillness, or Samadhi.
Here three yogic tools to help build connection to Sutra 1:3:
- Yoga Asana — this is the most tangible and often the first approach to deeper awareness. Attend a group class, and if you don’t already, set an intention before class that helps guide your practice. Let your intention be guided by a deeper need or goal, perhaps to listen more openly, to seek growth, or to question habits.
- Pranayama — energy or breath control is a great middle point for deepening awareness. The breath still feels tangible, but you are invited to look deeper. This doesn’t have to be fancy, simply focusing on your breath, and noticing how and where you feel the breath in the body can work. You can try directing the breath in different spaces, and allow youreself to observe with curiosity.
- Meditation — our yoga asana and pranayama help prime the body to sit in meditation. This can often be the most challenging of the three, as it requires relative stillness and quiet. When first starting out, we recommend using a guided meditation to build your practice. Calm, Headspace and Insight Timer all work well.
Passive Pose of the Week: Uttanasana (forward fold)
Uttanasana is a self-reflective and introspective pose, a metaphor to seek guidance from our inner knowing.
- Begin standing in tadasana (mountain pose). Let the feet be a comfortable distance apart, about hips width.
- Inhale and sweep your arms up over head. As you exhale hinge at your hips and fold forward. You may have a soft bend in the knees if that feels comfortable.
- Once you are in the fold, your hands might dangle, they can grab your legs, or perhaps rest on the floor, a block, or a chair.
- Take about [5 – 7] breaths before gently lifting out of the fold.
Uttanasana can be a forward fold with a flat back or a more rounded back, both will create a different sensation in the spine and the hips. A flat extended back, will allow you to hinge from your hips, and to reach further in the fold. A rounded and flexed spine will not allow you to fold as deeply, but it can stretch and relax the muscles of the back. Check out the variations in the images above and give them a try. Listen to your body and your breath as you try each variation – what is your inner voice telling you to work with today?
Active Pose of the Week: Dhanurasana (Bow Pose)
Dhanurasana is a big and very abundant pose! This backbend will leave you feeling an aliveness in the body!
- Begin lying on your belly.
- Bend both knees so that the heels of your feet reach towards your seat.
- Reach the arms back behind you and grab for the outer or inner sides of the feet. Try both! You will get a different rotation of the shoulder and one may work or feel better than the other.
- Kick your feet into your hands while keeping tension on the hold of the feet.
- Pull with your arms and let this reach and pull help the chest rise up off the floor.
- Remember to breathe when you enter the pose. Hold for 3 – 5 breaths and switch sides.
For some of us reaching to the feet will feel challenging. To test this position ahead of time, try reaching for the foot first from a standing balance. See if you can grab hold of the foot there, note how you need to organize the body and move the shoulders to catch the foot. Now progress this to a low lunge. From a kneeling lunge, kick the back foot into the seat and reach back to grab hold with the opposing arm. If you are not able to, this may indicate that a strap will be helpful in dhanurasana. If you are able to grab hold, again, note how you need to organize the body and move the shoulders to catch the foot. Play with the kick of the foot and the pull of the arm here, to feel the resistance needed for dhanurasana. Finally, take these skills to dhanurasana,
Join us in class this week to practice your understanding of Sutra 3:!. See the full schedule HERE.
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