{"id":12063,"date":"2022-08-17T14:04:02","date_gmt":"2022-08-17T14:04:02","guid":{"rendered":"https:\/\/srisrischoolofyoga.org\/na\/?p=12063"},"modified":"2023-07-31T19:10:38","modified_gmt":"2023-07-31T23:10:38","slug":"helpful-tips-to-evolve-your-poses","status":"publish","type":"post","link":"https:\/\/srisrischoolofyoga.org\/na\/blog\/helpful-tips-to-evolve-your-poses\/","title":{"rendered":"A Yoga Teacher Shares 14 Helpful Tips to Evolve Your Poses"},"content":{"rendered":"

An experienced yoga teacher shares these 14 yoga tips that will help you elevate your asana practice to a holistic mind-body-spirit experience.<\/span><\/p>\n

Yoga practice is a continuous evolution. While it takes just a few classes to learn the <\/span>basic <\/span>poses<\/span><\/i><\/a>, or asanas, over years of practice, you grow and change as a practitioner of yoga. Here are some tips to help improve your evolving practice.<\/span>
\n<\/span><\/p>\n


\n<\/span>1. Start with gentle warm-ups.\u00a0<\/span><\/h2>\n

Once your body is sufficiently warmed up, start with <\/span>asanas<\/span><\/i>. Transition slowly, with ease and fluid motion.\u00a0<\/span><\/p>\n

2. Learn to do <\/span>asanas <\/span><\/i>systematically.\u00a0<\/span><\/h2>\n

Each <\/span>asana<\/span><\/i> can be done in four important steps – the starting position, moving into the posture, holding the posture, and then releasing the posture. Move gently and gracefully from one step to the other. Give priority to learning each pose without straight away going into the sequences.\u00a0<\/span><\/p>\n

3. Allow your body to speak: if you listen, it will tell you the difference between pain and a good stretch.\u00a0<\/span><\/h2>\n

Initial muscle aches are a good sign: they mean that your body is changing. However, finding your limits is an exercise in identifying the right balance between effort and ease. It is important to not overexert yourself and burn out on the activity. Do as much as your body allows you to do. Make a gentle effort to go slightly beyond your limits, but do not force yourself into a position.<\/span><\/p>\n

4. Don\u2019t compare yourself with others, and stay with your own experience.\u00a0<\/span><\/h2>\n

Once you are comfortable, you may practice your asanas with your eyes closed. This will allow you to go deeper into your <\/span>asana<\/span><\/i>.<\/span><\/p>\n

\u00a0<\/span>
\n<\/span>5. Have patience.\u00a0<\/span><\/h2>\n

It takes time to improve flexibility, build strength, and to correct imbalances and misalignments.<\/span>
\n<\/span>\u00a0<\/span><\/p>\n

6. Flexibility is not the ultimate goal.\u00a0<\/span><\/h2>\n

Pay more importance to the correctness of <\/span>asanas,<\/span><\/i> rather than whether you can touch your toes. For example, it is important to bend less but correctly than to bend more but incorrectly. This will also help in preventing injuries. It is very important to even not get stuck in corrections as in the words of Gurudev Sri Sri Ravi Shankar, \u201cEach asana should be done keeping in mind that the goal of this is not the correctness of the posture but to experience infinity.\u201d<\/span><\/p>\n

7. Do <\/span>asanas <\/span><\/i>gracefully.\u00a0<\/span><\/h2>\n

Like you\u2019re moving in a slow, rhythmic, sequential dance. Let your body, breath, and mind move in unison.\u00a0<\/span><\/p>\n

\"standing<\/p>\n

8. Coordinate your movements with your breath.\u00a0<\/span><\/h2>\n

This will increase your awareness, calm your mind, and improve your <\/span>asana<\/span><\/i> practice. Most often, we inhale when expanding or stretching, and exhale when contracting or folding. While holding the posture, breathe easily, slowly, and deeply with your abdomen, either using normal breath or <\/span>Ujjayi<\/span><\/i> breath<\/span><\/a>. When inhaling, let the abdomen effortlessly push out; when exhaling, let it return gently. Make your awareness and your breathing your companion. <\/span>This is how your <\/span>asana<\/span><\/i> practice is different from aerobics.<\/span><\/a><\/p>\n

9. When in a pose, remain steady and mentally relax.\u00a0<\/span><\/h2>\n

\"still<\/p>\n

Notice your breath as well as your facial expression, as they will both change when you are pushing yourself beyond your limit. If you find yourself doing so, gently adjust. Let your breath relax your body and quiet your mind. Finally, be still so that the experience of infinity dawns in you. In the whole of the Patanjali Yoga Sutras, he mentions about <\/span>asana<\/span><\/i> only three times. And in just three sutras, he defines, explains how to do and what is the real benefit or effect or purpose of the <\/span>asana<\/span><\/i>.\u00a0<\/span><\/p>\n

Definition of<\/span> asana:<\/span><\/i><\/h3>\n

\u201cSthira Sukha Asanam<\/span><\/i>\u201d (II S\u016btra 46)<\/span><\/p>\n

sthira<\/span><\/i> = steady; <\/span>sukham <\/span><\/i>= comfortable; <\/span>asanam<\/span><\/i> = posture.<\/span>
\n<\/span>\u201cThat posture which is steady and comfortable is \u0101sana.\u201d<\/span><\/p>\n

\u201cThe posture in which you can experience stillness and bliss is <\/span>asana.<\/span><\/i>\u201d<\/span><\/p>\n

How to do and what is the purpose of<\/span> asana:<\/span><\/i><\/h3>\n

\u201cPrayatnashaithilyanantasamapattibhy\u0101m\u2019\u2019<\/span><\/i> (II S\u016btra 47)<\/span>
\n<\/span>prayatna<\/span><\/i> = effort; <\/span>shaithilya<\/span><\/i> = letting go of; <\/span>ananta<\/span><\/i> = infinite; <\/span>samapattibhyam<\/span><\/i> = uniting with.<\/span>
\n<\/span>\u201cLetting go of the effort to unite with the infinite.\u201d<\/span><\/p>\n

\u201cPerfection in an <\/span>asana<\/span><\/i> is achieved when the practitioner lets go of all the effort to perform it and merges with the infinity.\u201d<\/span><\/p>\n

Benefit or effect of the <\/span>asana<\/span><\/i>:<\/span><\/h3>\n

What is the benefit of <\/span>asana<\/span><\/i>:<\/span><\/p>\n

\u201cTato dwandanabhighataha\u2019\u2019<\/span><\/i> (II S\u016btra 48)<\/span>
\n<\/span>tato<\/span><\/i> = then; <\/span>dwandwa<\/span><\/i> = duality; <\/span>anabhighataha<\/span><\/i> = rooted out.<\/span>
\n<\/span>\u201cThen, all the duality in you is rooted out.\u201d<\/span><\/p>\n

\u201cThen, the practitioner remains undisturbed by dualities.\u201d<\/span><\/p>\n

10. Let your <\/span>asana<\/span><\/i> practice be an offering\u2014a prayer.\u00a0<\/span><\/h2>\n

Practice <\/span>asanas<\/span><\/i> with awareness, inwardness and with a feeling of honoring your body. This will bring an increased grace and beauty to your <\/span>asanas<\/span><\/i> regardless of your level of flexibility and perfection in alignment. Pay attention to what you are doing with your body and mind and what you are feeling in your body and mind.\u00a0<\/span><\/p>\n

11. Though you want to be perfect, accepting imperfection is key.\u00a0<\/span><\/h2>\n

While improving on <\/span>asana<\/span><\/i> practice is important, don\u2019t get stuck in a perfectionist mindset. Given that every body is a different body, there are no set benchmarks for perfection in <\/span>asana<\/span><\/i> practice. On any given day, understanding, honoring, and accepting your unique body and enjoying your <\/span>asana<\/span><\/i> practice is most important.<\/span><\/p>\n

\"listen<\/h2>\n


\n<\/span>12. Gradually add more <\/span>asanas<\/span><\/i>.\u00a0<\/span><\/h2>\n

When you have learned a few basic <\/span>asanas<\/span><\/i> properly, practice their variations and continue to build on your practice by learning more <\/span>asanas<\/span><\/i>. This will help improve the quality of your <\/span>asanas<\/span><\/i> and your overall practice.<\/span><\/p>\n

13. The more, the merrier.\u00a0<\/span><\/h2>\n

Practice <\/span>asanas<\/span><\/i> with a buddy or group. Helping and supporting each other in the initial stages of developing your practice makes it more enjoyable.\u00a0<\/span><\/p>\n

\u00a0<\/span>
\n<\/span>14. Make it a complete practice.\u00a0<\/span><\/h2>\n

Relax for some time in <\/span>corpse pose<\/span><\/a> or <\/span>yoga nidra<\/span><\/i><\/a> after you finish your asanas. Follow this up with<\/span> pranayama<\/span><\/i><\/a> and <\/span>meditation<\/span><\/a> practice.\u00a0 <\/span><\/p>\n

If you are new to yoga and a beginner, download this free e-book on yoga for beginners<\/a> to get started with yoga!\u00a0<\/span><\/p>\n

Happy Practicing!<\/span><\/p>\n

Are you interested in becoming a 200 H certified yoga teacher?<\/span><\/h3>\n

Sri Sri School of Yoga<\/span><\/a> offers the most traditional (scripture-based), classical and authentic teacher training programs globally. Its certification is Yoga Alliance compliant.\u00a0<\/span><\/p>\n

\"yoga-teacher-training\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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