“GUIDELINES FOR A SUCCESSFUL HOME PRACTICE”

Moving toward Integration, Balance and Liberation as a way of Life

This page was inspired by an assignment I was given by The Temple of Kriya Yoga Teacher Training Program.  I thought that it should fit on one page and be as concise as possible.  All of the ideas expressed here will be elaborated on in separate essays.  My intention is to introduce ideas to consider as you begin your path of study both on and off the mat.

The Eight Limbs (Ashtanga) of Yoga are stages to be practiced simultaneously with compassion not perfection.  We cultivate the following eight limbs while on the yoga mat so that we can move through our life with awareness and attunement to Life! 

            The laws of restraint (Yamas) are non-harming, truthfulness, non-stealing, non-sensuality and non-greed.  We often relate these qualities to how we treat others.  They have equal importance in our personal practice.  We must approach our practice with an attitude of not disregarding pain, being truthful about what postures are safe or appropriate, not stealing the gains in one part of our body by costing another, being patient with our practice and not greedy for results.

            The laws of observance or without restraint (Niyamas) are purity, contentment, austerity, self-study and attunement to Life.  Most importantly we must find contentment with our present moment.  The mat is a wonderful place to explore within and to feel connected to the universal energy that flows through us and all life.

            Postures (Asanas) are held with stability and comfort while Control of the Life Force (Pranayama) is implemented to explore inner awareness, expansion and balance within our body on all levels.  

            While moving toward meditation, one must first engage in Withdrawal of the Senses (Pratyahara) in order to practice Concentration (Dharana), the effortful single-pointed focus of the mind, which leads to expansive effortless focus in Meditation (Dhyana) and achieving a glimpse of Contemplation (Samadhi), a state of bliss within ourselves. 

Useful tips!

Consistent time and location – create a ritual; allow yourself to feel successful simply for the act of practicing on your own.

Breathe!

Begin by exploring the length and depth of the breath from within.  Visualize the breath moving into your body, into each crevice and creating inner body length…inspiring expansion, calm & openness from within.  Release tension and gripping in the jaw and neck as well as any other areas of tightness within your body.  Allow the soft palate and tongue to release from one another.  As you feel more comfortable with the breath, explore variations of the breath and observe their effects to the body and mind.

Postures!
Begin with a few postures that you really enjoy and one or two which you find challenging.  Observe your physical and emotional responses.  Notice the ability to be an observer, listener and responder within yourself.  The wisdom is within you.

Spine, Hips & Shoulders!
The postures that you select should leave the spine, hips and shoulders feeling open and balanced from all sides and positions.

Prana!

Our life force…allow each posture to be a model for the flow of prana.  You can experiment with closing the eyes and focusing within.  Follow the flow of energy within you.  Notice the blocks and the openings; make adjustments to allow the balanced flow of energy.

Savasana!

For some of us, this can be the most challenging part of the practice.  It is absolutely vital to conclude your practice with time in final relaxation.  The benefits are countless and by having finished with savasana in your practice, you should feel a sense of renewal, calm and joy in having taken this time for yourself.