Blessings of Viveka and Tapas (Plus, a post-election sequence!)

 

handstand2016

On the evening of November 8, 2016, I started out hopeful. I had done my yoga practice that day, I had voted weeks ago, and I was determined to keep my yogic calm despite a growing fear that had been bubbling in me for a few days, a fear that the polls could be misleading and that a climate science denier who had objectively made racist, misogynist, xenophobic comments during his campaign could be elected president. This man represents, for me, the opposite of what the ancient practice of yoga strives for: balance, equanimity, peacefulness, and connection with the divine spark within us, which is inherently joyous and loving. Most of all, yoga strives for unity and one-ness (the word “yoga” itself means union), whereas Trump ran a campaign of divisiveness, scapegoating and generalizing populations like immigrants and Muslims, and disparaging women and disabled persons. I could go on about all the reasons that I am clearly not a Trump supporter or the reasons that I lost my yogic calm that night, but as we all know, that growing fear became a reality and many of us felt not only deeply saddened, but also suddenly unsafe. As a non-Christian and (only recently “out”) openly bisexual woman, I personally feel afraid, but I also recognize that I’m not on the front lines and I resolve to stand in solidarity with, and take action to support, more visible vulnerable populations such as immigrants, Muslims, people of color, and non gender-conforming people.

As I put my daughter to bed that night, shielding her from what was happening because I didn’t know what else to do, a certain calm settled over me despite the feeling of panic and dread. Suddenly I knew what I had to do, suddenly there was a feeling of clarity. It became clear to me that now we must all be the best versions of ourselves, we must all do, with deep commitment and vigor, what we came here to do. Now that the sickness and shadow of America is more visible, there is a gift of focus and motivation. If we open to it, we can receive the gift of an extra dose of tapas, the fire of motivation that gives us consistency and discipline. We are all being called to find the toxic masculinity within ourselves – that part of ourselves that grasps for control, that uses force, that blames others or becomes overly defensive. We must find that part of ourselves and carve it out with scalpel-like precision. Yoga teaches us to use viveka, or keen discernment, to discover what is real and what is unreal, what is ours and what is someone else’s, what is helpful and what is hurtful. We must be in-alignment with our values as much as possible – our thoughts, words, and deeds must line up. When they don’t, use your scalpel unflinchingly and without judgment. We must do this work with ourselves continuously, and in our communities and in the world. How can we step up and do our part in fighting hate and ignorance? We must turn our practice into action. I know it is a cliche, but we must take it “off the mat.” This is what we’ve been practicing for.

So yes, it is time for kriya, the yoga of action. But we must not forget about our personal practice, self-care, and the inner work. We need that more than ever. If there is an inner blind spot or pocket of resentment, a place where our pain or dukha is in danger of growing into hatred or dvesha, I can guarantee it will manifest in your life and in your work. So, carve it out. We must take it off the mat but we must spend plenty of time on the mat, as well. Or on your meditation cushion, or out in nature, or in a practice room. We must tend to our riverbeds within, so that the clear flowing water of Source (or inspiration, loving-kindness, insert your own term here) can flow through, unobstructed.

May your unique riverbed be wide and clear. May you fully receive these gifts of viveka and tapas. May you do the work that you are uniquely called to do. May you feel supported by your community and by your practices. Namaste.

And now, a post-election sequence for you! No pics yet, but I will edit and add as soon as I’m able. Not going to give times for each pose because it varies from person to person. I’d say, stay in each pose anywhere between 5 long, deep breaths, and 5 minutes. For asymmetrical poses, roughly 2 minutes each side.

Addo Mukha Svanasana – dowward facing dog. Because it is a good pose with which to begin your practice, and it’s a good pose to prepare for the next pose.

Addo Mukha Vrksasana – Handstand, or full arm balance. Because our world has been turned upside-down, and we could always use a different perspective. If this pose is not in your practice, try Viparita Karani – legs up the wall pose, with your hips on 2 or 3 firm, folded blankets. If you’re menstruating, inversions are not recommended, so practice Viparita Karani with your hips on the mat, no blankets.

Vrksasana – tree pose. Because we really need to stay balanced these days.

Virabhadrasana II, then Virabhadrasana I. – Warrior 2 and 1. Because we must practice standing our ground, and being warriors against hate and ignorance wherever we encounter it – in ourselves and in the world.

Anjaneyasana – low lunge. Because we need to be like Hanuman (Anjani was Hanuman’s mother) and leap over seemingly un-surmountable hurdles. Because we must practice opening our hearts and training our nervous system to stay calm in challenging situations. Be sure to keep the breath slow and steady.

Addho Mukha Virasana – downward-facing hero’s pose, sometimes called prayer pose. If you pray, now is the time to do so. This pose will decompress the spine after a backbend.

Ananda Balasana – happy baby pose. Because we must find the seed of innocent joy within. Or, we might just need to cry unabashedly. Either way, opening our hips can help us connect with our deeper emotions, fully experience them without the spinning stories and intellectualizing that sometimes go along with them.

Salamba Sarvangasana – Shoulderstand. And Halasana – Plough pose. Again, we are turning ourselves upside-down. These two poses can also help you reset your jagged nervous system. If you’re menstruating, instead practice supported Setu Banda.

Savasana – final resting pose. If you only practice one pose from this sequence, let it be this one. Die to hatred, die to ignorance, die to escapism and avoidance. Die to any habits that no longer serve. Connect with your breath and surrender to the deeper truth within you. Rest, and be re-born.

 

Playful Practice

natarajasanaRiver
Natarajasana, Dancer’s pose. Photo by Joel Ford, taken near Mount Hood

“This is the real secret of life — to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.” -Alan W. Watts

As children, we played all the time – it was “our job” to do so. We were extremely dedicated to our play, so much so that it was the primary experience of all our days, and not much got in the way of this activity of paramount importance. Whether we were playing with others or by ourselves, playing was how we made discoveries about our bodies, others, and the world we live in. Somehow, along the way to adulthood, many of us have lost our connection with this rich, joyous activity. Why we fall out of the habit of play is beyond the scope of this article; however, I feel compelled to address how we can re-discover play in our yoga (and vocal yoga) practice. I will also address why a playful approach is so important.

One reason it is easier for a child to learn a new musical instrument than an adult is a lack of self-judgment. Yes, kids get frustrated, and children at different ages have different relationships with self-doubt. But on the whole, children tend to be more willing to try something new and, if it doesn’t work, to keep trying! Many of us have heard the quote from Samuel Beckett, “Try again. Fail again. Fail better!” and this pretty much sums up a young child’s approach to learning something new! If the child does not achieve the desired result at first, they will try several more times that same way, then playfully try in many different ways, until they succeed. Sadly, most adult beginners at yoga or singing, or any other discipline for that matter, have lost the playful tenacity they had when they were children. Rather than a “beginner’s mind” in which the object is play and discovery, there is often an underlying narrative that sounds something like “I’m not sure I can do this… I guess I might as well try. Okay, I tried once or twice (or even several times) and it didn’t go well, so I can’t do it, I may as well give up” or other such limiting thoughts. If you notice this kind of thinking come up for you, try being curious about what different methods can be used to achieve your desired result, and re-orient yourself towards play. This kind of curiosity is the essence of play, along with the dedication mentioned earlier. Imagine yourself as a child making discoveries! If you are getting tired or frustrated, take a break and come back to it. But do come back to it – don’t give up!

Here are some playful techniques you can use in your practice when you feel yourself getting frustrated:

First, take a break if you need to, and let yourself fully feel the emotions that are arising. Try not to attach thoughts or stories to those emotions – simply breathe and feel them.

When you are ready to practice again, try using these questions and statements: “What am I trying to achieve, and why?” “I wonder what tools I can use to help me work towards that goal.” “Do I remember a time when it was working well? What worked for me then?” And if not…”I wonder what it would feel like once I achieve that goal.” Imagine it in detail! Then, ask the big question: “What is the next right step for me to work towards that goal?” Remember, toddlers do not (usually) try to walk before they can crawl. They certainly do not get frustrated when they cannot run a marathon right away. The gift of a child is they are usually only aware of the next step – they are fully in the moment. Let yourself be in the now and call upon your higher wisdom to determine what the next step is for you.

Then, once you are practicing and working on that next right step for you, whether it is a pose or a vocal exercise or passage from a song, take that one short phrase or asana (or piece of an asana!) and really get to know it. Approach it playfully from different angles, try it over and over again, and then try it a different way over and over. Remember: “The master has failed more times than the beginner has even tried.” -Stephen McCranie.

Be willing to make mistakes! Remember, oftentimes subtle changes make a big difference, so change only one small thing at a time. Then, observe and describe the results. Try your best to describe objectively – stay out of judgment! Try using humor! And stay in the moment – describe immediately after, rather than during, the exercise itself. When you are in the doing state, commit fully and go for it!

Other tools to try: Organic movement – think outside the box! Wiggle/shimmy/dance as you are singing; melt, slide, or wriggle from one pose to the next and then back again, and let your body guide you.

Imagination – Imagine what it will feel like to perform the final version of an asana, or sing freely a passage or song of your choice. Try not to be attached to this vision – it may end up being better than you imagined! But still, imagine in detail and let yourself experience a taste of it.

Characters, images, animals – This is still along the theme of imagination, but now with a willingness to be silly, think outside the box, and use whatever helps! Try taking on different characters or animals while singing or performing physical asana, or picturing a waterfall or roots growing out of your feet… the possibilities are endless. Some of my favorites for singing practice are being different kinds of birds, picturing a jellyfish in my torso, and lately I’ve been enjoying the “tired vampire” character!

And last, but not least – celebrate each improvement, however small! Those baby steps really do add up, and even if it feels like two steps forward and one (or more) steps back, remember the process is not linear and it is important to positively reinforce your progress. But then, try not to let an achievement render you listless – jump right back in and continue the work (I mean play!)

During this process, remember to have fun and not to take it too seriously! A playful approach will truly pay off and help you achieve your goals faster. If you are having fun and enjoying yourself, higher brain function is enabled and your keen discernment (viveka) is awakened. The combination of keen discernment, dedication, and playfulness will truly enliven your practice and make it much more effective. Enjoy!

www.northwestvocalyoga.com