— Author Unknown

You don't always have to get to class to do your Yoga Practice. Moreover, you may find that a home practice will meet your daily renewal needs in profound ways. Nevertheless, everyone asks, "How do I develop a home practice?

Clearly, you don’t have to be a parent to have difficulty finding time for yourself or your yoga practice. In fact, lack of time is the number one reason my students report for not getting to their yoga. I know your pain. The doctor gave me the green light to practice 6 weeks after William’s birth. I laid down my mat for that long anticipated session, and barely had 10 minutes before I heeded to his cry for me. As I attempted to practice throughout the week, I would get anywhere between 3 and 45 minutes in before he beckoned. Finally, I got wise and began do my practice more quickly. However, as I hurried to fit in my yoga, I found that I was feeling more agitated instead of relaxed and centered. I began to realize that under this self imposed pressure to finish a ‘complete’ practice, I was actually sacrificing the ‘practice’ so I could DO the poses.

This is not yoga. The yoga is not in doing the poses, it’s in the practice of becoming more present, clear, centered, and balanced with each moment. To help regain my yogic approach, I now begin each practice with a few rounds of my new mantra, "one breath at a time, one asana at a time". I pay acute attention to the spaces between my breath to help me stay present and feel complete in each moment. I resolve no matter how long I practice, it all counts; each breath makes a difference. And this is how I got my practice back. Now, when William lets out his first call, I am already feeling more balanced and centered whether I practice for 2 or 20 minutes.

 If you find it too hard to start-up a home practice, I vote for using a video or audiotape – then simply start to wean yourself off the tape a little at a time. (I.e.: do 3/4's of your practice with the tape, and 1/4 of your own practice. Eventually, drop the tape all together.) Remember practice should never be habitual. Constantly adapt your routine to meet the changing needs of your energy level, emotion and physical state.

Jillian Pransky is an old friend of Yogaeverywherte.com. Her Relaxmore CD is highly recommended.

The Effects of My Personal Yoga Practice Upon Global Transformation

By Sam Dworkis, MS, LMT  

As a yoga practitioner for nearly thirty years, I often feel conflicted about what to do about those who are engaged in international terrorism.  On one hand, my years of yoga training have taught me to explore aspects of spiritual and physical harmony, tranquility, respect toward all living things, and to “live and let live.” Yet, with increasing terrorism worldwide, I find myself wanting those responsible for violence to be hunted down and decisively punished.

However, if it were true that violence begets more violence, would it be inconsistent or even wrong of me as a yoga exponent, to wish those who are engaged in terror to be decisively punished?

I believe not, because over time and through trial and error, my yoga practice encourages me to seek an awareness and balance of body, mind, and spirit. In so doing, I feel as if I become increasingly sensitive to the balance of nature both in and around me.

When left to its own devises, nature always seeks balance. In biological and environmental terms, such balance is known as “homeostasis,” which is “movement toward stability when activated by negative stimulus.”

I am neither a student of politics nor economics, yet it appears to me that within limits, a “flexible” democratic population that both protects and allows its citizens to live their lives as they see fit is far more balanced than one that is violent, inappropriately punitive, and clearly restrictive.

International terrorism with its fundamentalist views causes extreme physical and economic imbalance. In order for nature to seek homeostasis, I don’t believe terrorist activities should be allowed to go unpunished. I therefore have come to believe that it is not only "yogic" for a democratic society to use force in combating terrorism; it is essential.
   

On the other hand, just as with yoga, I believe a democratic society must use force with discretion. Yoga teaches us that an aggressive practice using unrestrained force dangerously increases potential for injury and imbalance. However, when practicing yoga with the intention of developing strength and flexibility with judicious awareness and tempered with appropriate sensitivity, we consistently find that health and well-being increases as potential for injury and imbalance decreases.

I have little direct control over worldwide political and economic conflicts that are certain to come. Yet, my contribution toward worldwide peace begins with my personal yoga practice. From it, I hope to mitigate my fear and to fairly judge those who trespass against me, my country, and the world as a whole. Then, with what I learn from my yoga practice, I wish to go forth with appropriate emotional and physical strength, flexibility, and endurance and do the right thing.

Sam Dworkis, MA, LMT, is author of a yoga educational website, www.recoveryyoga.org and two books, ExTension (Simon & Schuster 1994) and Recovery Yoga (Random House 1997). He teaches individuals and small groups in West Palm Beach, Florida and conducts yoga seminars nationwide. He may be reached through his website.

Personal Practice and How That Effects Global Transformation

By Veronica Vaiti

Bustling through the frantic morning streets of Manhattan to teach a 7:45AM vinyasa practice, wrapped up in my thoughts and plans for the imminent class – should I do two or twelve sun salutations, focus on arm balances or hip openers - when upon reaching the door of the studio, it hits me…I barely recall my walk across town, the faces I passed along the way, or much other than how heavy my back pack hung on my shoulder.  How can I guide my students to honor that core life force that sustains us all when I too get caught up in my individual preoccupations and sense of separateness from others that inhibits me from living in the now and connecting to that which is universal?

It is no wonder that yoga and mostly all spiritual journeys are called practices. It is through the practice of learning about oneself - whether sitting in meditation or moving through a flow of asanas - that we are better able to move beyond the limitations of our internal world and connect with that which is larger than, and which also resides within us all.  When we intentionally dedicate time to notice the activity of our minds, discovering the thought processes we hold, our individual preoccupations that fuel and burn away the moments of our days, we ultimately become more open to the present-ness of these moments and ultimately more open to the interrelated experience of that larger force we are all a part of.

One of my beloved teachers refers to this distinction as small mind and large mind.  There are practical points in life when attending to the small mind is necessary – we all need to tend to our basic needs of food, clothing, shelter and relationships. However, it is when we get attached and caught up in our small mind that we lose touch with the large mind.  Personally, nothing brings me closer in touch with that energy, that large mind more than sitting meditation or joining the kula (community) created in a yoga class, quieting my small mind and tuning into the breath, that universal prana (life force) that sustains us all. 

Tapping into the roots of my yoga practice, cultivating that awareness, noticing and becoming less attached to my small mind, walking down the frenetic city streets takes on a different feel. Although I may notice my thoughts about the class plan, I know there is more to life beyond these thoughts. I feel more related to those I pass along the way, I feel the connection, and the smile I extend to a stranger I pass usually prompts a smile to appear on their face too. The sharing of that smile is sheer transformation on a global level, because ultimately, it stems from and returns to the same source.

Veronica Vaiti, MSW, RYT teaches Hatha Vinyasa yoga and conducts individual and couples psychotherapy in New York City. Veronica can be reached at vvaiti@nyc.rr.com

Excerpy from ‘Spiritual Survival and the City’

By Katie Spiers

Svaprayatna means self-effort; the quality of gentle but sustainable persistence.  We can get great inspiration from gurus and teachers but ultimately the benefits come when we are able to make our own effort.  Our own effort to tread the path of peace and non-violence.  Swami Sivananda, the founder of the Sivananda school of yoga so influential in bringing yoga to the West, said that with a guru, you can connect to the heart immediately, but it may not last.  Steady practice makes the heart experience present consistently.  He was an advocate of slow and steady practice. 

Part of developing self-effort is choosing a practice or a school to follow and then sticking to it.  In the beginning you may want to 'shop around' to find a school or a teacher that you really feel a strong connection with.  But we must try not to surf for schools indefinitely - at some point we have to go through what may be the discomfort that comes with commitment.  Ultimately commitment can be a relief – some students talk of making a commitment to a certain school as being like 'coming home' or 'finding family'; of course there are disagreements and areas of difficulty but ultimately you do not give up on your chosen path.

According to yogic philosophy ‘tapas’ is the intention of self discipline.  The word tapah in Sanskrit (the ancient, spiritual language of India) translates as ‘to burn’ it can also be seen as part of the rhythm of life or cosmic dance.  In order for new creation we have to also let go of the old – burn through that which is no longer needed.  Tapas is a powerful force which in conjunction with self study and knowledge of the scriptures has the ability to burn through blockages and that which holds us back.  The energy of tapas is exactly the opposite of apathy.  Tapas is a huge energy and when we cultivate it we are cultivating a desire to burn through negative states and distractions from our true path.  However we must always take care to develop our self effort in the right directions.  It is possible to channel energy in ways that may not serve us; this can lead to a certain kind of spiritual arrogance or judgment where we think we are better than those around us.  Most people on a spiritual journey will experience this sense at some point in their lives.  A feeling of righteousness.  It is very important to work against any kind of self-satisfaction.  That’s why we have teachers and gurus – to remind us we still have a long way to go – to remind us to stay humble.  And most importantly to remind us not to assume we know how another person is – who after all are we to judge another?

‘The Celts had a wonderful definition.  They believed all teachers should be poets, because knowledge is dangerous unless it goes through the heart.’ - John O’Donohue.

Katie Spiers owns and directs Samadhi Yoga, Sydney, Australia.  She is author of ‘Spritual Survival and the City’ published by Hardie Grant in June 2004. www.samadhibliss.com

Waking Up, Your Personal Practice

By Megan McCarver

A good start in building your personal practice is in rising on the “right side” of the bed.  If at all possible … try to awaken gradually with the natural light of dawn.  

You've got to get up every morning with a smile on your face
And show the world all the love in your heart
Then people gonna treat you better
You're gonna find, yes you will
That you're beautiful as you feel.

 - excerpted from "Beautiful" by Carole King

If you do have to wake up before the sun rises, consider investing in one of Now&Zen’s alarm clocks. My husband and I have one and think that it is truly awesome. I love the gentle Tibetan bell-like chime that joyfully awakens us on mornings that must start before the gentle rays of morning sunlight can grace our window.

As you awaken … allow two to three minutes to stretch a little bit in bed. You might even integrate a thought or prayer of gratitude into your morning routine.  

Waking up this morning, I smile.

Twenty-four brand new hours are before me.

I vow to live fully in each moment

And to look at all beings with eyes of compassion.

- Thich Nhat Hanh

It is suggested to shower before you practice.  At the end of your shower, turn on the cold water and let it shower your armpits. Yes, it is cold and invigorating.  After brushing teeth, have you tried a tongue scraper yet? Cleanses your tongue, reduces plaque and aids in fresher breath.  

Are you in the mood for asana or meditation?  So many choices in your personal practice. You could take a moment to observe your breath. You could read dharma or try silently reciting the Anga Puja. Or you could begin your day with a morning sequence.

Here a summary of my own morning practice … please add your own creative influence to tailor your morning asana practice to your level of invigorating (yet gentle) practice.

Begin with “Downward facing dog” and then follow with five or so “Sun salutes”.

Or simply begin by laying face up, arms resting at your sides, palms face down.

Inhale; raise your parallel arms over your head, reaching the backs of your hands to the floor.

Exhale lowering your parallel arms by your side. Do this five times.

Now bring your knees to your chest and lift head to knees. Then draw your stomach inward.

Bend your right knee placing a foot on floor, straighten your left leg extended your foot to ceiling. Now rotate your foot 10 times clockwise keeping your leg still, now rotate it 10 times counter clock wise. Then repeat on your other side with your other foot.

Almost done … now gently do a spinal twist dropping both knees to the right. Repeat on your left side. Roll over on right side and pause. Get dressed …smile and begin your day. Namaste. 

Megan McCarver is the founder and webmaster of www.Yogaeverywhere.com . She teaches at Yogaworks in Orange County and is available for private and corporate gigs. She loves being a mom, a good cook and a loving wife!