On a mental level, through regular practice focus, willpower, mind-body awareness and confidence are improved as we overcome the mental obstacles to our practice.
On a subtle level the Primary series works therapeutically to clear obstacles in the energy channels in the body known as Nadis. This clearing of obstacles allows the Prana to flow more freely so the body and mind are therefore allowed to work more effectively.
This is because of the focus on backbend asanas. The backbends encourage and maintain the suppleness of the spine and as well as working on opening the energy channels allowing Prana to flow freely.
Nadi Shodhana is also the name given to Alternate Nostril Pranayama. While some of the earlier asanas in the sequence may be familiar to many Locust Pose for example the Intermediate series sequence moves onto more intense backbends, hip opening poses and headstand variations. The poses have their own health benefits and challenges but the specific combination of the poses works strongly on the nervous system, so it can have a very different effect on the body than the Primary series or other dynamic yoga classes.
The Primary series itself is challenging and practitioners may stay with the Primary series for several years before starting to bring in poses from the Intermediate series.
Traditionally the Ashtanga Yoga student would be told by their teacher when they are ready to move onto the next series. However, if you are not practising under the guidance of a teacher how do you know when you can move on? It is not a question of being able to do every pose to its full expression, rather the knowledge of how to approach the poses. I was absolutely one of those people too, before I learned more about anatomy and biomechanics and the direct affect that movement has on our health.
In fact, I can remember being in yoga class and feeling disappointed when the teacher would skip a perfectly good moment to offer us a vinyasa. But based on what I understand now, in addition to the nagging shoulder pain that I used to have in my left shoulder and my unquestionably tight pecs which I now work to stretch daily, I do very few chaturangas in my practice.
I do include a small amount of them, but I also do many other movements which strengthen the opposite muscles that chaturanga targets. And my teaching style has shifted as well. One of the main reasons people practice yoga is to create more balance in the body. Chaturanga is a pose, however, that when done repetitively, actually moves us away from balance and toward imbalance.
My goal as a progressive yoga teacher is to incorporate the best of our current biomechanical knowledge with the existing powerful tradition of yoga. I hope you stand by me in that goal! For further reading, check out this excellent article by my anatomy teacher Jason Ray Brown! I first learned about the chaturanga imbalance issue by studying with him, and then learned even more through my biomechanics studies with Katy Bowman. Learning how to think through the technique of the asana helps you understand how to work.
It can change a feeling of helplessness to a feeling of hopefulness. Feel Your Body —The real purpose of yoga is to feel your body. The poses are never meant to be goals in an of themselves. In fact you never really master a pose. Instead, when you practice, the real intention is to bring awareness into every cell of your whole body. Once the body is literally filled with the infinite light of your own consciousness you will wake up to the truth of who you are.
This transcendental body awareness can happen in any pose, so no need to try and do all the advanced poses. While almost all yogis struggle with the poses, the struggle is meant to be a teacher.
Wherever you meet your challenge is where your yoga begins. If you find your edge in the first breath of the practice consider yourself lucky. It is not success in yoga that connects us, but our struggle. The more you find yourself caught in a difficult pose, the more your heart will open.
Study —Supplement your daily asana practice with some reading. Pick up the key texts of the Ashtanga Yoga method and learn more about how the practice works. Once you understand the deeper elements and intentions of the practice, it will be easier to understand how it works.
Cultivate a peaceful attitude towards your body and never force or push yourself. Practice being with your body in a space of loving-kindness. When you feel the urge to force or push, let it go.
Never Give Up —If you feel overwhelmed by doubt, watch an inspirational video to motivate yourself. Get on your mat even for five minutes a day six days a week. Congratulate yourself for every small step forward you take. Decide that you will not give up, especially when it feels daunting and overwhelming.
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