Five Ways to Deepen Your Yoga Practice
Five Ways to Deepen Your Yoga Practice
Over the last few decades, yoga has become more popular in the West with a variety of people seeking yoga out for physical and mental benefits and a plethora of styles and practices being available.
It’s exciting to see yoga being made more accessible–in terms of to whom it's offered (chair yoga, yoga for deaf communities, trauma-informed yoga, etc. and how it's offered (virtually, libraries, churches, etc.). Given that more people are practicing yoga and at the same time we are feeling more anxious and disconnected than before, more susceptible to autoimmune conditions and other adverse health outcomes, and experiencing the harmful consequences of information overload, this is an opportune time to dig deeper and explore how the other dimensions of yoga, beyond asana (the physical movement) can support our personal and collective well-being.
Whether you are new to yoga or have been practicing for a while, I invite you to consider the following ways to deepen your practice for the times we are navigating.
Explore the yamas and niyamas: Considered foundational to yogic thought, the yamas and niyamas are guidelines by which to live our lives. The five Yamas (sanskrit for “restraints”) include ahimsa (nonviolence), satya (truthfulness), asteya (nonstealing), brahmacharya (nonexcess) and aparigraha (nonpossessiveness). The five niyamas (sanskrit for “observances”) include saucha (purity), santosha (contentment), tapas (self-discipline), svadhyaya (self-study) and ishvara pranidhana (surrender). Together, these guidelines are designed to support us in cultivating more awareness and ease in our lives, thinking, speaking and acting from a place of deep reverence for ourselves and other beings, and committing to not perpetuating harmful norms. Consider incorporating one guideline into your routine per month or season and reflect on what it can teach you about yourself and your relationship with other people. For example, you might devote one month to ahimsa and explore questions such as: What are the thoughts, words and actions through which I inflict pain towards myself and others? What is the difference between nonviolence and complacency? How can I inflict less harm on my environment?
Consider slower practices: In our grind culture, we are often overworked, constantly striving and overly stimulated. If we are practicing only fast-paced yoga asana or movement, we run the risk of exacerbating our already over-stimulated nervous system. Slower and stiller practices, such as yoga nidra, chanting, and meditation, are incredibly potent practices to regulate the nervous system, manage stress and anxiety and strengthen our immunity. Yoga nidra has been found to, chanting, meditation. These practices literally ask our bodies to slow down which help our minds to follow suit.
Spend time outdoors and with other people: The word “yoga” is derived from the Sanskrit root 'Yuj', meaning 'to join, unite or yoke.’ Yoga, in its entirety, is an antidote to disconnection and a mirror to see the truth that we are all interconnected and interdependent. Unless we are keenly aware and being guided responsibly, we can often fall into the trap of separating ourselves from everything else when we are practicing yoga. And while there is tremendous benefit to turning inward in our personal practice, it is important that our practice reaffirms our connections–to other beings, our communities, our planet. Human beings have a biological need for social connection, and, not feeling or being connected, is detrimental to our health and wellbeing. Consider spending regular time outdoors without being distracted by technology–notice the trees, the birds, the sound of your feet on the ground. Utilize your senses of sight, smell, taste, touch and hearing when you are outdoors and notice how this impacts your mood, quality of thoughts and sleep, and your sense of connection to other beings. When you are with loved ones or even surrounded by strangers, really pay kind attention to them and gently guide yourself to remember how you and all other beings are connected in ways seen and unseen, understood and unknown.
Engage in non-yoga asana movement: If yoga is your primary movement practice and your body and health allow for it, consider incorporating other movement practices into your routine. Walking, weighted or body weight training, and swimming are all excellent ways to strengthen and increase mobility in your muscles and joints, especially those which are under or overutilizing in a typical asana practice. While yoga provides excellent physical benefits, if not tailored to your body’s needs and imbalances, can create further unease in the body. If you experience arthritis, scoliosis, chronic pain, trying out new movements impact mentally.
Prioritize rest: Invite yourself to cultivate moments of rest throughout your day or week. Dr. Saundra Dalton-Smith talks about the 7 types of rest we need: physical, sensory, emotional, creative, social, mental and spiritual. Whether it is being fully present when snuggling with your children or pets, letting yourself stare out the window for 5-10 minutes, journaling or praying, invite yourself to stop producing, efforting or trying to be “useful. Although we might feel as though there is so much to be done (and there is), we harm ourselves if we become depleted and burned out.
