A Goods Night Sleep

Tossing and turning getting more agitate as your try to fall asleep. Does this sound familiar? Noises in the house become amplifed as thoughts of blame go to the person watching T. V too loud,  or your neighbours washing maching on a late night spin.

Perhaps for you it is the piercing silence that rings in your ears of hidden feelings. The echo of thoughts resound around your head. These thoughts of the day, unsettled and unsolved. A whirring kaleidoscope of anxiety, sadness and anger.

You are not along in suffering from sleeplessness from time to time. Have you begun to notice your own patterns? What are the links?  Do unsolved problems at work or in your personal relationships wake you up and leaves your staring at the ceiling at 3am.

Insomnia is the inability to get to sleep or to sleep soundly. It can be chronic or temporary lasting from a few days to weeks. The often intense rhythm of modern life keeps you in a state or arousal where the sympathetic nervous system is constantly being triggered.  Fight and Flight yet the main predator is our own negative thoughts. Even the most spiritual people have negative thoughts its just how they are filed. At night it might be helpful to notice these thought patterns and make a conscious choice to step back from the storyline, and breathe. Focusing on your breathing and your body you become present. This along with positive affirmations can make your bed time an opportunity for positive change. Cultivating body and breath awareness along with warm and loving thoughts towards yourself. Help! Mushy Alert? If the thought of sending yourself love gives you the creeps, there might be a message in there somewhere.

Creating a Routine of soothing, self-nurturing rituals before bed you can bring your nervous system back into balance and have a good nights sleep.

1. Restorative Yoga Practice in the evening. See the video.
2. Keep a Journal to express your feelings, and thoughts of the day, plus any to -do- list thoughts that come to you whilst trying to get to sleep. Just jot it down so that you can let go and relax
3. Have screen free time before going to bed. Reducing this time of stimuli can help quieten the brain and soothe the nerves
4. Create a wind-down period to withdraw your senses and shift from the busy doing state of mind to a more receptive being state of mind, This could mean dimming the lights, lighting an oil burner, washing, essential oil creams and oils for the body. An Ayurvedic tip for a good sleep is to put cold pressed sesame oil on the soles of the feet before bed. Wear socks to avoid getting oil on the bedding.
5. Mindfulness Meditation . Insight Timer is a good APP that you can get for your phone. They have led meditations which you can listen to from your phone, It also has a timer so that you can give yourself 20 minutes to sit and observe your breathing and the sensations of the body.
6. Pranayama -Yogic Breathwork. Lengthening the exhalations slows the hart beat. Find a comfortable place to lie down  over a bolster, or blankets. Ideally  the chest is elevated and open, whilst the abdomen is passive and relaxed. First observe  normal breathing in the abdomen and the chest  Second you could lengthen the outbreath by simply breathing out for slightly longer at the end of the outbreath. Keeping the throat relaxed and the tongue resting in the lower pallet. More information on Pranayama will follow in future blogs.

    

Why do Dog Pose?

I love the Sanskrit names for yoga postures. Adho Mukha Svanasana is one of the better known postures, often, dare I say it, referred to as Down Dog. Aah the sacrilige! Its like calling your beloved "the wife". Lets open ourselves to these sanskrit names after all how many times have you worked hard in the pose in class? Is not the name part of the life of the posture?

There is a Classic Book on Yoga by Mr BKS Iyengar. It is called Yoga Dipika, translated as Light on Yoga. It has 600 photos of classical yoga postures with instructions and the benefits. Here is what is written for one of the most practiced postures in modern yoga.

Adho Mukha Svanasana Benefits

"When one is exhausted a longer stay in this pose removes fatigue and brings back lost energy. Thisnpose is especially good for runners who get tired after a hard race. Sprinters will develop spees and lightness in the legs. This pose relieves pain and stiffness in the heels and helps to soften calcaneal spurs. It strengthens the ankles and makes the legs shapely. The practice of this asana helps to eradicate stiffness in the region of the shoulder -blades, and arthritis of the shoulder joints in relieved. The abdominal organs are drawn towards the spine and strengthened. As the diaphragm is lifted to the chest cavity the rate of the heart beat is slowed down.

This is an exhilarating pose.Those who are afraid to do Sirsasana can conveniently practice this position. As the trunk is lowered in this asana it is fully stretched and healthy blood is brought to this region without strain on the heart. It rejuvenates the brain cells and invigorates the brain by relieving fatigue. Persons suffering from high blood pressure can do this pose."

In the Introduction of Light on Yoga it is written that Yoga is a union of our will with the will of God. How do we get from Dog Pose to God?  More musings coming soon- still getting my head/body around this one.

JAI MA

Progress in Practice 2

Attending our first yoga class we learn to make shapes with the body. All we want to know is what is up, what is down and what goes which way and where. It is helpful to focus on placement and positioning. It keeps things simple.

After a while the shapes of the postures become familliar. We begin to feel various parts of the body in isolation and how they co- ordinate with other parts. This process of getting to know ourselves continues to deepen as we practice.

Once the shapes are known we then become aware of how we create each shape. We start to feel how we can adjust the body in both gross and increasingly more subtle ways. This is a process of refinement. The actions of various muscles and the alignment of the bones become a part of our awareness.

This curiosity to explore action and reaction in the body is where we can experience interdependance. There is a play of parts of the body against each other. For example in Downward Facing Dog we might be able to open the chest and then when we straighten our legs the upper back becomes rounded. How far to go with one action without knocking something else out?

The more we observe ourselves we begin to touche on the pulsing, breathing, sensing, feeling substance of life. We may even arrive in moments of equilibrium and harmony.

The postures that we are most familliar with are a great place to start observing this play. More complex postures are helpful in what they expose or bring to the surface. There are not for getting stronger muscles of more flexibility. That is a side benefit.

Lets begin to feel the sensitivity of our skin, to feel the dorsal spine supporting the heart, to soften the groins to calm the fear in our gut, and to sing silently with each breath.

Next time you practice feel the positioning of the bones and become sensitive to the organs. The bones and muscles support the healthy function of the organs. Let not our desire for success and progress lead to hardening these vital organs.

Progress is in sensitivity and awareness which walks off the mat with us.

Hari Om

Gentle Home Practice, 10 mins

A
Sit cross legged
Upright, chest lifted and broad
Feel each breath as it moves in the body

1. Interlace fingers and stretch arms up turning palms to face the sky
Repeat changing the interlace

2. Twist
Left hand to right knee, right hand on floor behind
As breathe out turn to right
Repeat twist to the left

3. Forward Bend
Sit tall and reach arms forward along the ground, stretch body forward. Feel your body breathing.

Sit up and repeat steps 1-3 with the other leg crossed in front.

B
Kneel

1. Interlace fingers and turning the palms to face the sky stretch arms up.
Repeat change the interlace

2. Twist
Left hand to right thigh, near the knee
As you turn to right stretch right arm back behind you
Centre and repeat turning to left

3. Forward Bend
Separate the knees comfortably and stretch both arms forward along floor. Rest your head. Keep the arms straight.
Feel your breathe move in the stillness

C
Downward facing dog posture

Be on all fours
Tuck toes under
Lift your knees off the floor lift hips to the sky
Straighten legs
Press hands into floor to stretch up and back towards legs
Press legs back
Breathe
And bend knees to come down
Rest in the kneeling forward bend of B3.

D Relax
Sit or lie flat and feel your breathing.

Expanding and softening, breathe in and breathe out

Breathe into the heart and out through the limbs

Hari Om

Progress in Practice 1

The way that we think and act in our everyday lives is often the mind set that we bring to our yoga practice.

Yoga is however an opportunity to notice our tendencies and become aware of other choices available to us.

It is common to play to our strengths, presenting to people the aspects of ourself that we want them to see. This re affirms our self image and we feel confident as a result. Socially this may work very well however do we ever explore the more tender areas of ourselves. Do we listen to our sadness and how it feels in the body? Or is it supressed along with other emotions that are "inconvenient"?

Our yoga practice is an opportunity to listen and feel. Acknowledging the areas of stiffness or dullness in the bodymind and gently 'opening up, breathing into and extending from.'

It takes courage to do asana without our habitual thoughts getting in the way, and without our strengths dominating. Giving time to explore other aspects of ourselves is a way to open up to the truth. Satya is one of the first principles of yoga. It means truth and light. On the yoga mat we have the opportunity to turn towards our truth, the perhaps uncomfortable truths.

Growth lies in exploring our vulnerability. It might be helpful to notice which parts of the body are being sacrificed in order to do a certain yoga posture. In order to achieve one thing something else often gives. A state of balance arises when we become aware of this interplay between aspects of the bodymind.

Which parts of your body often do the giving? Which parts are often ignored as 'inconvenient' or 'nothing to worry about'? Can they have a voice too?

Which parts of your body are dominant and are often the leader? Which bits do you present to others?

Yoga is turning towards yourself, pointing you to you. This is the light of yoga.

Arriving

Gazing over the sea after vegetables, rice and omlette lunch

Reflecting on Satya- truth. This is the second principle of yoga.

Being clear that what we are saying is the truth, rather than being based on false judgment or misconception or exageration. Gossip is a good example of this.

Can we begin to notice when we speak confidently about something that is not actually based on truth? It has been anticipated, expected or imagined. What we say is distorted by our wants and needs, rather than accurate knowledge of the situation.

Right thought, right speech and right action are the basis of mindfulness. They are also integral to this yogic principle Satya.

Silence is always a good option. It gives us a moment to breathe and to notice what sensations are happening in the body. Speech then arises from this silence and this clarity of awareness.

In our Asana practice we can have many moments of spaceousness to breathe and feel. This helps us to carry out right action in the limbs, muscles and bones.
Yogic principles are embodied as well as lived.

Namaste