Figuring It Out

I haven't done my practice yet today and I am out of sorts. Deciding to practice daily (at least for a short while; something is always better than nothing) and then not doing it first thing makes me feel the way I do when I don't exercise; stiff, heavy, out of balance.

Sometimes, I have the luxury of 30 minutes (ocassionally more) to devote to a fairly well rounded asana session. Most days, I've got 15 or 20 minutes tops and I do my best to make the most of them. Even if you can only spare 5 minutes, it is entirely worth it to do a few gentle warm ups, (neck, shoulders) some spinal stretches (mountain rolls, cat/cow), maybe an active pose or two (a balance pose or strength builder), followed by a little time in shavasana or another quiet pose of your choice that helps to bring your thoughts inward.

Even in an abbreviated practice, it is very important to dovote some time to a breathing practice. Alternate nostril breathing is a good, safe choice for beginners and the perfect lead in to meditation. Basic instructions for alternate nostril breathing can be found on any number of yoga websites and in books. Of course, it would help the development of your practice most immensely if you went to a class with a qualified teacher, but I know that is not always possible for every person or pocketbook.

Anyway, after a few minutes of alternate nostril breathing, let your hands settle palm side up, tips of the index fingers and thumbs pressed together, on your knees as you sit in a supported cross legged fashion or on a block in a modified hero's pose with a tall spine and relaxed neck and belly. With eyes softly closed or gaze directed downward, bring your attention to the feel of your breath on your upper lip. Notice it's quality, temperature, rate. Make no effort to change anything about your breath or the moment you are in. Just observe, letting any thoughts that intrude (there will be an endless parade, especially in the beginning) go with every warm exhale. Inhale a sense of peace and stillness. Exhale tension.

Keep with the breath in a gentle, non-forceful way for as many minutes you can spare. Set a timer if necessary (3 minutes? maybe 10?), to keep from anxiously worrying about the numbers on the clock. You might be surprised to find that the more time you spend in practice, the more time you'll want to practice. You might also find that the bliss of those few silent moments spill over into the rest of your life. This is not to say you'll be magically serene or never lose your temper again, but it might happen a little less often. And on the days (there will be some) that you don't "feel" like practicing, practice a little longer. It will be worth it. You'll be calmer, more focused, less out of sorts. Off to practice now.