“The natural state of love is to surrender.”
– Charjii
Weekly Focus: Isvara Pranidhana (surrender to that which is greater)
Isvara Pranidhana is the fifth niyama and is defined as the surrender of ourselves to the divine, or something greater than your own individual experience. But what exactly does that mean? Something greater than ourselves might be our community, an important cause, the whole of the Earth, or the Universe itself.
Admittedly, this is a tricky concept. Isvara Pranidhana is not just about trusting in the universe and assuming that everything will work out. Isvara Pranidhana invites a reverence for the expansive experiences outside of our own. It is the ego that we surrender, seeing ourselves as one small glimmer in the greater light of the universe. Have you ever stood at the edge of the ocean, or perhaps the edge of a great height, and simply reocgnized how small you are? That feeling of absolute awe is connected to Isvara Pranidhana – the moment when we realize how small we really are.
When we surrender the ego, we might offer our efforts up to something beyond our personal experience and see our greater connection to all beings. Having a strong devotion to a cause, to your family, to your passions, can be seen as offshoots or pathways for Isvara Pranidhana.
Take time to observe the world around you and to experience the feelings of awe and smallness. Allow yourself the space to feel humbled and in reverence of something outside of yourself.
Here is a simple practice in seeking reverance:
- Get outside at night — take time to sit outside in darkness. If you are able drive a short ways from bright city lights so that you can experience a darker sky.
- Sit in silence and revery — find space to sit back or lie down and simply look up. Soak up what you see and feel the expansive universe all around you.
- Thoughtfully reflect — ask yourself how it makes you feel. Be inquisitive about the stars and the celestial beings. If you are able, bring a friend and admire and contemplate the heavens together.
Passive Pose of the Week: Utthan Pristhasana (dragon or lizard lunge)
Metaphorically surrender into this deep hip stretch.
- From downward facing dog, step your right foot forward to the top edge of your mat.
- With your hands on the floor to support, move the right foot further to the right edge of your mat.
- Keep the back knee lifted, or, for a more relaxed stretch, drop the back knee to the floor.
- Take [5 – 7] breaths. Step back to downward facing dog before switching sides.
Utthan Pristhasana is a great hip opener. This posture is excellent for warming up the body or for settling into a deep stretch. To really allow yourself to surrender into this pose, we recommend supporting with props. Placing a blanket underneath the back knee offers cushion. As the body relaxes and gets heavier, pressure may start to build in that knee. The blanket will help absorb the force. Additionally, a lovely option is to bring a large bolster or cushion beneath the elbows. Even if you can bring your elbows to the floor, utilizing a cushion will also help to absorb the weight of your body as you gradually relax. You will also feel less resistance to relaxing, allowing the body to soften more with each breath out.
Active Pose of the Week: Ardha Chakrasana (half wheel)
Root into the earth and surrender your heart in this standing backbend.
- Begin in a standing Mountain pose (tadasana).
- Step your feet slightly wider than your hips, similar to a squat stance.
- Reach your arms up overhead interlacing the knuckles with your pointer fingers extended.
- Retract and engage the shoulders, and tighten the core.
- Begin to lean in the upper back, imagining a big barrel behind you supporting the full curve of the back. As you do, squeeze your butt and tighten your legs for stability.
- Lean back only to the degree that feels comfortable.
- Hold for [3] breaths. As you lift up, bring your chin to your chest and inhale, exhale back in to tadasana.
Ardha chakrasana requires a bit of self trust and the ability to surrender yourself back into the pose. This is a pose where it is so important to listen to your inner voice and know how you are feeling that day. This backbend doesn’t have to be big. In fact, it can stay on the smaller side – we are just looking for that big stretch of the belly. A nice supported variation offers a bit of shoulder and chest opening as well. To support the back bend, try placing your hands where your pants pockets might live at the butt. Turn the fingers down to the floor. Engage the shoulders feeling them pull together behind you. Now, puff the chest up and lean back slightly. This will keep the back bend in the thoracic spine and offer a lovely opening of the front body.
Join us in class this week to practice your Isvara Pranidhana. See the full schedule HERE.
