Sadhana and the Power of a Seasonal Reset

Originally published on the Drala Mountain Center blog.

The transition between seasons can be a potent opportunity to go inward, check-in, and reset. For centuries many cultures have tapped these natural pauses in our year for celebration and reflection. The summer solstice, for example, offers a point-in-time to honor the light and turning point toward darker days until the winter solstice. Likewise, the spring and autumn equinoxes are a balance point where night and day (light and dark) are equal and can be a time to welcome equanimity into our practice.

Sadhana is a Sanskrit word that loosely translated means a spiritual or devotional practice and is a way to reconnect with our inner self and access the power within. It is widely used in various spiritual traditions as a commitment to a daily discipline such as a meditation practice. There are many ways to engage in sadhana, one of which is to tap into the seasonal transitions.

Intention Setting

The Sanskrit root of sadhana is sadhu, meaning “go straight to a goal.” Ultimately, a sadhana is practiced with a focus and clear intention – and the seasons can guide us. Consider autumn with the plants and trees drying up to shed their leaves as a time to release that which isn’t serving you. Or winter, with the Earth cold and quiet, as a time to be more introspective. No matter the intention – be it a mantra, a single word like gratitude or compassion, or something else – let it speak to your heart to infuse your sadhana with purpose and meaning.

The Practice

The seasons can also guide us for the type of sadhana practice we may want to consider. As mentioned earlier, a sadhana can be any kind of practice as long as it is something you can commit to on a daily basis. Winter might be a nice time for a daily Yoga Nidra practice or Summer could be a time for a daily mindful walk. Other types of sadhana can include meditation, mindful eating, yoga asana, or pranayama (breath work) – the choice is up to you. Another consideration is to keep the same practice, such as meditation, but shift your mantra or type of meditation with the seasons.

Time

A traditional sadhana is 40 days (again, this might differ depending on the spiritual path) – which is said to be the amount of time a new thought pattern or behavior is embedded. But the time you commit to your sadhana is up to you. Maybe you practice a year-long mantra meditation starting and ending with the Spring Equinox. Or you practice along with the seasonal changes shifting at the solstices and equinoxes. There isn’t a firm rule on how long to practice, but the longer you can commit to your sadhana, the more powerful and potent it will be.

By setting an intention, mindfully choosing a practice, and then repeating it on a daily basis we cultivate an intimate connection to the practice. And flowing your sadhana with the seasons might offer a new way to tune into the pulse of nature. Ultimately a sadhana is meant to reclaim our true self, the divine within, and can be a conduit to healing, calm, peace, and joy.

The Yoga of Slowing Down

Originally published on the Drala Mountain Center blog.

Our world is steeped with movement. Walking to the car, cooking dinner, hiking a mountain path, or playing with your children — the body is meant to move. Like all aspects of our practice, however, we need balance. Some might think that the opposite of movement is total stillness, like seated meditation or even sleep. However, there’s another way to slow down, find balance, and teach the body that there is grace in doing less.  

Slow and gentle yoga practices like Yin or restorative yoga can embrace the midpoint between movement and stillness. Sometimes, moving slowly and tuning in to subtle sensations can feel more challenging than movement or total rest. Yet gentle yoga practices can offer the body, mind, and soul tremendous wisdom.  

Teaching the Nervous System to Regulate 

On a physical level, we know that slow movement practices allow the body to settle and regulate. When we slow down, the body and mind respond by turning on the relaxation response, which is part of the parasympathetic nervous system (PNS). While meditation, sleep, or even Yoga Nidra are direct pathways to relaxation, slow movement practices can teach the body the path to get there.  

When the nervous system shifts from the sympathetic nervous system (SNS) to PNS for most people it’s not an “on or off” response. The SNS is responsible for mobilizing which means that in a high intensity, movement-based world, this part of our nervous system is active more regularly than our PNS. Therefore, it takes time to shift from SNS, or high activation, to a state of relaxation, or less stress. For example, if you quickly stop in a car to avoid an accident, you will likely still feel the “activation” of your nervous system for some time even after the event occurs (higher heart rate, sweaty palms, anxiousness, etc.). Slow practices can train the nervous system to move between PNS and SNS more quickly and with a sense of ease. When we move gently and gradually from one shape or pose to another it allows the body to learn regulation in a potentially new way.  

Yin and Restorative Yoga 

The practices of Yin and restorative yoga train the body to shift from stress to rest, although the pathways to get there are different. Yin yoga brings the body into a variety of shapes or poses that create tension (or mild stress) in the fascia or connective tissue of the body.  Because the body is meeting a gentle edge of tension it teaches the nervous system to dance in these places of tension in a container that is safe and supported. Restorative yoga, on the other hand, is a “no stretch” practice that offers a series of supine or seated poses where the body is fully supported with props to create complete ease and rest. Both these modalities of yoga are traditionally practiced with extremely slow movement between the poses creating a unique perspective to truly go inward and, in essence, train the nervous system to regulate. 

Along with the physical benefits, slow movement practices offer a deep connection to the energetic and spirit body. We get to see our true selves in these practices by returning to a slower cadence in a grounded, Earth-bound state. These gentle practices can allow for tremendous healing, release, and integration. And ultimately, it can bring us back to center so we can connect with our true nature of divine light. 

An Exercise is Slowing Down 

Try this exercise in moving slowly. Note: please move in a way that is supportive to your body. 

§  Lay on your back on the floor in a comfortable way. You can bend the knees with your feet on the floor or take a shavasana shape (legs straight). 

§  With a sense of mindfulness, lift your arms up and over your head to a place that feels comfortable. Pause with the arms resting on the floor above your head (or out to the sides if that’s more comfortable) and take about three breaths. 

§  Return your arms back to your sides and pause. Let’s try this again with slower movement. 

§  Instead of lifting your arms up and over your head, allow the arms to drag along the floor taking a minimum of 10 breaths to arrive. Maybe the arms rest up and over the head or notice if it feels better to keep the arms stretched out from the shoulders or a gentle “V” shape above the head.  

§  Stay for about 10-15 breaths and notice sensations, shifts in your physical body, and changes in your breathing. How did it feel to take 10 or more breaths to get to the same place where before you arrived in a single breath? If you notice any places of stretching or “edge” breathe into that place and invite in a softening of the muscles and slow down the breath. 

§  Then slowly return the arms back by your sides, again taking a minimum of 10 breaths to get there.  

§  Pause and observe. 

This simple exercise demonstrates, in a small way, the benefit of moving slowly and experiencing sensation. Ask yourself how did the first movement of lifting the arms compare to the second? Was there resistance in the physical body? Was it hard to move slowly (did you want to rush it)? On a more subtle level, how do you feel?   

Like many mindfulness practices, moving slowly in a yoga practice requires a specific level of intention and presence. The practice becomes an immersive experience in the spaces between the poses and can offer profound insight on the body, mind, and spirit.

Flowing with the Seasons

Originally published in the Drala Mountain Center blog.

The realities of living in our modern culture can often impose a quick pace that is focused on “doing.” From getting to the next meeting to answering e-mails or texts, to checking off items on the never-ending to-do list, it’s easy to get consumed by the forward-moving cadence of a “productive” life. 

The natural flow of the seasons offers us another way to move through our day

While the to-do list might remain, we can also align our movement, intention, and practices with the energy of the seasons as a way to slow down and harmonize with the innate rhythms of Mother Nature. By connecting with the subtle energies of the Earth, we create a flow in our daily lives that boosts our innate superpowers and fosters ease and a sense of calm within our busy and over-scheduled lives.

Alignment to the seasonal flow isn’t a new concept. Ancient cultures prayed, celebrated, worshiped, and built monuments to synch with the summer and winter solstices as well as the fall and spring equinoxes. Thankfully, you don’t need to build a monument to feel into the qualities of each season. From your meditation or yoga practice to the foods you eat, Mother Nature provides us exactly what we need to be supported as the seasons cycle. 

Here are a few ways you can draw on the lessons revealed to us by the seasonal flow:

§  Autumn: As warmer days turn cooler, autumn offers us time to shed and let go. Just as trees dry their leaves then offer them to the Earth, autumn provides a sacred time for us to reflect and release. The autumn equinox, where day and night are equal, is the perfect touch point to acknowledge imbalances in your life and release what no longer needs to be held. Denser foods, like apples and squashes, give us the grounding we might need during this season, which is connected to the element of air. Autumn is a beautiful time to practice meditations that create space along with slower yoga practices like Yin yoga that still might bring a little warmth to the body but allow you to remain close to the Earth.

§  Winter: Shorter days, longer nights and coolness in the air is nature’s cue for us to slow down. Winter is the perfect time to go inward, contemplate, and consider the seeds of intention or new beginnings you may want to plant in the spaces left behind by your autumn practice of shedding. The Winter Solstice is the longest night of the year, a potent milestone for resetting, renewing, and welcoming the coming light. Warm nourishing soups and teas with sweet, comforting spices like cinnamon and ginger balance winter’s chill. Consider practices such as Yoga Nidra or restorative yoga that will draw you inward and allow your body and mind space to simply rest.

§  Spring: When tulips begin to peek their heads above the soil and a hint of warmth is in the air, we know spring, the season of new beginnings, has arrived. Those seeds you were beginning to germinate in winter can now be planted, nurtured, and cultivated. Like in the autumn, the spring equinox is the time when light and dark are in balance. But in spring, we focus more on calling in what we need to allow our seeds of intention to grow. Consider foods that wake-up your palate like dandelion greens rubbed with sunflower oil, fresh sprouts, or bitter melon. This is also the perfect time for intention setting and breath balancing practices like nadi shodhana pranayama (alternate nostril breathing). Adding gentle, flowing movement to your day, like a simple yoga flow class or Tai Chi can welcome the essence of spring into your body. 

§  Summer: The warmth of summer is the perfect time for enjoying the outdoors and bringing in a bit of play! Try something new, embark on a spontaneous adventure, or simply walk barefoot on the Earth. The summer solstice is a time of bounty and fertility that asks us to welcome in the light as we begin to turn toward shorter days. Summer also offers an abundance of cooling foods to balance the warmth. Incorporate fresh fruit and vegetables such as cucumber, mint, strawberries, mangos, or summer squash into your meals will bring in a fresh, bright quality (hint: just see what’s available at your local farmer’s market!). Try slightly more active practices but earlier in the day, like a sunrise hike or morning yoga flow.

Consider the cycle of the seasons as a guide for making subtle shifts in your routines and practices always with a sense of gentleness. Your greatest tool for tapping into the wisdom of the seasons is your own intuition. As you feel a seasonal change arriving, ask your body and spirit what it needs to be nourished and supported. And allowing Mother Nature to be the wise teacher she is for supporting you throughout the year.

By: Heather Lindemann

The Power or Props

This post was originally published in Yoga+Life Magazine.

Grow and Deepen Your Asana Practice With Props

As I walked into yoga class, I grabbed my standard props (two blocks and a blanket) and found my spot. I then heard the instructor say, “If you feel like cheating today, grab some blocks.”

There I sat, the only one in class with props feeling a mix of indignation and shame. And then I practiced as I always do — with the support of props to give my body space to open, move and flow.

Props have received a bad rap, yet these amazing tools can exponentially grow and broaden any asana practice. Not only do props support the asana practice, they help our bodies find space and flexibility with a deeper ease. Additionally, in some cases, props can allow a body to stay longer in a pose thereby creating strength, muscle memory and stamina.

Props were first introduced by legendary yoga teacher, B.K.S. Iyengar. As he increasingly taught yoga to a broad population he realized that by using simple objects he could help students find the therapeutic benefits of asana and achieve deeper connections to the poses. From this quest to support students in deepening their practice, Iyengar innovated what we know today as yoga props.

Here are a few ways to incorporate props into your practice.

• Alignment: A safe practice is an aligned practice yet every body is built differently. While broad alignment will serve most bodies (for example “arms over head”) more subtle cues show up differently depending on flexibility, shape and anatomy. Trikonasana (Triangle Pose) is the easiest example of how this might arise. A body with tightness or restriction in the hips and hamstrings will see rounding in the lateral body in this pose. A hyperflexible body might miss length in the spine. The simple act of bring the lower hand to a block is revealing for both body types.

• Strength: The secret many don’t know is that props can build an ultra-fierce practice and create strength. We all fall into habits in our practice that can create a pattern in how our muscles engage. Props allow us to use the full spectrum of our body by reminding the lesser used muscles to engage. For example, a block placed between the inner thighs for Bhujangasana (Cobra Pose) will develop awareness and strength in the inner thighs thereby taking some stress out of the lower back. Take it a step further and play with the block between the inner thighs and flow from Adho Mukha Svanasana (Downward Facing Dog) to Kumbhakasana (Plank) toBhujangasana and you’ll feel a new way to engage lesser-used muscles in profound ways.

• Ease: While props can be used to offer fierce strength, they can also offer deep ease. Shaking and struggling in a pose takes us away from the breath (and prana) and can stress the body in ways that may create injury. Add a prop to a struggling pose and the body will drop in from a place of connection to the breath. It’s the difference between practicing with short, tight breaths and shaky, panicked muscles rather than even, smooth breathing and engaged, nourished muscles.

Props can deeply inform and grow any active asana practice, yet it’s important to note that props are also a foundation for slower, restful practices like yin and restorative yoga. The uses are wide and far. Next time you practice, grab a few props and play. Your practice and your body will thank you.

Just BE...

Two years ago I wrote an article for CO+Yoga magazine, Stop Cleaning Start Practicing. Today more than ever showing up as our most authentic self is a fierce practice. What if the next time you stepped onto the yoga mat you arrived without one ounce of wishing away your full self? Check out the article…and consider allowing yourself to be fully YOU each and every day.

The Most Important Pose

This post was originally published in the Summer + Fall 2020 issue of YOGA+Life Magazine.

Savasana.

This last pose of most asana classes is total bliss for some, while for others, it can be misery. All yoga poses offer benefits to the physical, energetic and emotional body, yet too often we cut this last pose short. Taking time to rest in savasana, even for five minutes, can make a big difference. In fact, you might find it to be the most important pose you practice.

Most yoga asana practices are spent in movement, offering a wide range of benefits such as strengthening muscles, increasing blood flow, moving energy and creating healthy stress in the body. Savasana is the counterbalance to movement, giving the whole body a chance to rest and find harmony.

On a physical level, savasana allows the body to settle, the heart rate to drop and the breath to regulate. Additionally, it engages the parasympathetic nervous system (PNS), our “rest and digest” system, which triggers a relaxation response in the body. So many of us are highly activated in our daily lives and rarely take time to “train” our PNS to engage, an invaluable tool for combatting stress and the antidote to life’s intense pace. Restful practices, like savasana, create a PNS response allowing for restoration, reduced anxiety, increased metabolism, slower heart rate and even increased sexual function.

In the energetic body, savasana is a pose of renewal. Translated as “corpse pose,” savasana allows us to shed thoughts, patterns or behaviors that no longer serve us and to integrate all the benefits of the practice. It also offers a moment to ground the body, a metaphorical returning to the earth, that is inherently healing, comforting and nourishing. It brings us back to center, so we can connect with our true nature of divine light.

However, savasana can be challenging. Quieting the mind and becoming still might feel more agitating than calming. Here are a few tips to find savasana bliss.

Get Comfortable

In traditional savasana, the body is laying on the back, but that may not work for all bodies. Consider using props like a bolster under the knees, a low-folded blanket under the head or simply lay on your side. The point is to get comfortable, so find the version that works for you.

Take up Space

Allow the body to feel unrestricted and take up space. Consider letting the legs relax as wide as the mat and allow the arms to drift to a 45-degree angle away from the body. Give yourself the space to drop in.

Eye Cover

While eye covers aren’t always available, consider purchasing your own. Covering the eyes is like an express lane for the PNS to come online more quickly. Light pressure on the eyes is proved to stimulate the vagus nerve, our main communicator with the PNS.

Breathe

Let the breath happen naturally. If outside distractions or internal mind chatter are pulling you away from finding rest, a gentle focus on the breath, or even a mantra with the breath, can bring you back to the practice.

Next time you feel the urge to skip or shorten this last pose, consider embracing savasana as a gift to your whole being.