A B C
Asana: Alignment in postures such as Akarna Dhanurasana (Archer pose)
Breath: Brahmari Pranayama (Bumblebee breath)
Center: Concentration or Dharana, keeping the mind collected. Contemplation of Inner Light.
For a lot of us, September means back to school for our children and grandchildren or memories of our own back to school days. September is a month for fresh starts and new beginnings, which had me thinking about yoga in relation to the upcoming school year.
As you read on, I ask you to do a little “homework” and give us some feedback on your ABC experience of yoga. Happy Practicing!
ASANA: Akarna Dhanurasana or Archer Pose helps with flexibility in the legs, hips, and lower spine. It contracts the stomach muscles which helps aid digestion. Practice this stage of the pose with grace, fun, and concentration!
Step 1) Sit on the floor or a blanket with legs stretched out. Hold the right big toe with the thumb and index and middle fingers (or a belt loop). Hold the left toe in the same way (thumb and fingers or use a belt.)
Step2) On an exhalation, bend the left elbow, lift the foot up by bending the knee. Take a breath and on an exhale, draw the heel towards the ear (as an archer pulls the bowstring.) Draw the left arm back at the same time. Keep the right leg straight and on the floor.
Use two looped belts as a modification if the hips and back are stiff. Increase your mobility by drawing the foot up and back then down again, repeating several times to lubricate the hip joints.
Take a photo of yourself in Archer Pose and email us to share on our social media platforms! We want to see all graceful yogis in back-to-school mode!
Brahmari or Bumblebee breath is a soothing, calming practice which resembles the buzz of a giant bumblebee. The positioning of the fingers over the eyelids and thumbs in the ears (*sanmukhi mudra) withdraws the senses inwards and helps the mind to focus on the internal hum, which brings a calm and sense of peace to the mind.
In this practice, deep inhalations are done as in *Ujjayi and deep exhalations with a gentle humming sound. It is best to practice this breath in the evening as it helps to induce sleep and is good for those suffering from insomnia. This breath can be practiced lying down or sitting. If it is too difficult to incorporate the mudra, then wrap a cloth around the head and cover the ears and temples.
After brahmari or any breath technique, end your practice with Savasana (relaxation pose.)
*Ujjayi (victorious breath) Exhale completely, Inhale filling the lungs, expanding the chest upwards and outwards. Exhale emptying the lungs evenly.
*Sanmukhi mudra: Bring the hands to the face, elbows level with the shoulders. Place thumb tips into the ears or press the thumbs over the ear holes. Use the middle and index fingers to close the eyes. Using gentle pressure, the middle fingertips draw the upper eyelids down and the index fingertips cover the remainder. Press the nostrils with the ring fingertips to slightly narrow the nasal passages for slow and steady breath. Little fingers are placed on the upper lips to feel the sensation of the breath.
Enjoy this soothing practice and feel free to share with us photos of cute bumblebees in your gardens or of you practicing Bhramari!
Center yourself in Dharana or concentration.
In Light on Yoga, BKS Iyengar says:
When the body has been tempered by asanas, when the mind has been refined by the fire of pranayama and when the senses have been brought under control by pratyahara (withdrawal of the senses) the sadhaka (student of yoga) reaches the stage called Dharana. Here the sadhaka is concentrated wholly on a single point or on a task in which they are completely engrossed. The mind must be stilled to achieve this sense of complete absorption.
All of us have experienced dharana in our lives: artists, gardeners, athletes, and nature lovers have had the experience of this description of absorption via concentration. Often in our yoga practice during an asana or pranayama moment, our mind focuses into this absorption, which gives us a glimmer of experience contemplating our inner light.
Feel free to share with us moments of Dharana you have experienced in your life and how it enhances your feeling of well-being.
Thanks for coming back to yoga school with me.