“True humility is not thinking less of yourself, it’s thinking of yourself less.”
– C.S.Lewis
Weekly Focus: Namaha (humble salutation)
Often used in chanting, Namaha literally translates as “not mine.” This humble salutation invites us towards greater humility and surrender.
You may recognize ‘namaha’ from various yogic chants or as the root for ‘namaste’ or ‘namaskar.’ Often affixed to prayers or mantras, Namaha offers a dedication of oneself to the divine or to others. It is an admittance of humility that recognizes we are in the hands of the Universe.
At the yoga studio this week we create invitation to center the greater collective before ourselves. As we invite humility into our lives we find ourselves with less resistance to love and openness and with a greater ability to release the idea of “mine” or “my own.” Namaha calls us to relinquishing the idea of “I” and surrendering to our connection with the whole. This relinquishment of “I” brings us more calm, joy and love in our life allowing us to view others with compassion and empathy. In turn, barriers are broken down and more community is formed.
The reminder that most things are “not about me” loosens our ties to anguish, resentment and grudge-holding. It gives permission for us not to ruminate and linger on situations that are unneeded and rather allows us to hold space for the experiences of others.
What are some situations in which you can de-center yourself? Do you find the invitation of humility challenging? Is your first reaction to most situations ‘how does this impact me?‘ The first step in humility is recognizing that no matter your answer to the questions above it is OK, we are all doing our best. We don’t strive for perfection but we strive to continue to listen, to learn and to grow.
Passive Pose of the Week: Full Pranam (lying face down)
Depending on the yoga lineage, pranam refers not only to a “knees-chest-chin” position but to a full prone position on the floor, lying in prostration. This pose reflects humility and respect, recognizing the smallness of our humanity balanced by the greatness of our divinity.
- Come to lie down on your belly.
- The arms can go forward overhead, down by your side, or stacked to rest the forehead.
- Rest the forehead on the ground, your arms or a blanket
- Hold for up to 10 minutes, breathing steadily.
This prone position is a lovely alternative to savasana. Lying face down provides a very different experience for the body and the mind, and may allow you to settle more comfortably than lying on your back. If breathing feels stifled here, try folding a yoga blanket at the top of your mat and resting just the forehead on the blanket. This will elevate the mouth and the nose from the floor providing more space for air to move in and out comfortably.
Active Pose of the Week: Surya Namaskar A (sun salutation A)
Namaha is in the name – a Namaskar is a salutation or salute. Our Surya Namaskars reference the Sun, but we can move this metaphor into salutation, greeting or invitation to any one or -thing.
- Begin in a standing Mountain pose (tadasana).
- Inhale and reach your arms overhead. Exhale and fold forward over the legs, hinging at the hips.
- Inhale and press your hands into your shins extending and lengthening your spine. Exhale and fold forward again.
- Step back to a plank pose on and inhale. Exhale and lower yourself to the floor.
- Inhale to lift your heart up from the floor, pressing into the hands and letting the thighs float, for upward facing dog.
- Exhale and lower the chest to the floor, push through the hands and find downward facing dog.
- Breathe in, breath out. Inhale and look forward, exhale and walk or step your feet to the top of the mat finding a forward fold.
- Inhale and lift halfway, pressing your hands into the shins and extending the spine. Exhale to fold.
- Use an inhale to lift all the way up into Tadasana (mountain pose) ending where you began.
- Repeat for 3 – 5 cycles.
There are several ways to modify your Sun Salutation depending on what you need for the day. If a plank position isn’t comfortable, try stepping back to tabletop pose (hands and knees) so that you can slowly lower with control using the assist of the knees. Perhaps the breath cycle moves you too quickly through the movements; you can also hold each yoga posture for a full cycle of breath (inhale+exhale) if you need time to settle into the pose. Finding humility often means reflecting on the choices you make in your practice and why. Are we moving based on a sense of achievement or requirement or are we moving based off of our needs?
Join us in class this week to practice your awareness through Namaha. See the full schedule HERE.
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