Dharana Practice I - Breath Awareness

Simple focus on the breath in the body is one of the many methods of developing Dharana, or concentration. Since the breath is always with us it is a very helpful tool to settle the mind and establish a single point of focus. This helps us to cultivate a deep meditation practice, Dhyana, and move towards experiences of the boundless mind of Samadhi.

For practicing Dharana and Dhyana the body should be settled in a comfortable position. Although this can be done seated, standing, lying down (e.g., during Savasana), or through a practice of walking mediation, this example will focus on the seated posture. Since the object is to settle the mind into silence, as written by the sage Patanjali in the second of the Yoga Sutras, it is best to first settle the body comfortably so the mind's attention is not constantly focused on some point of discomfort in the body. A timer may be helpful so your mind does not have to devote any attention to how much time may or may have not passed and the bell is useful as signal that your practice is finished.

Begin in Sukhasana. If it is uncomfortable to sit on the floor a chair can be used. The arms can be releasing down with the hands either resting upon the thigh to knee area of each leg, in Jnana Mudra, or in the lap in Samadhi/Dhyana Mudra. The eyes can either close or the gaze softens and falls to the area about a foot in front of the feet (at a 45 degree angle).

Start breathing in and out through the nose. Draw in deeper breaths at first. Feeling the belly draw out so air can be drawn down to the bottom lobes of the lungs. As the breath moves through the mid-lungs, let the mind's awareness rest upon the expansion in the side ribs. At the top of a deep, full breath watch the expansion that happens as the top of the lungs fill with air. the collar-bones move away slightly and there is space created by the lifting of the breastbone and the expansion of the shoulder-blades.

Just as completely as the lungs are filled, empty them just as completely and deliberately. Moving the breath and the mind's focus through the top of the lungs, the middle section, and ending when the belly draws in somewhat to empty the lungs. Breathing in and out deeply for several of these big, three-part breaths. Letting the mind settle on the sensation of the body being breathed from top to bottom, side to side, and front to back.

Now return to a gentle, easy breath; in and out through the nose. Let the mind settle to one aspect of the breath. Draw attention to the coolness of the in breath as it moves over the area above the lips and into the nasal passages. On the exhalation this same breath you can notice the way the body has warmed the breath at the tip of the nose and above the lips. Watch the sensation of the diaphragm and muscles of the ribs moving, contracting, softening with each inhalation and exhalation. The mind may also try settling in the way the belly moves with each breath. Just find one sensation of breath that you can focus the attention on.

If the mind wanders, do not get caught up in judging it. Merely notice, "Oh, there I am thinking about something.", and return back to the sensation of the breath in the body. It doesn't matter if you keep having to return the mind to this focus, just notice when it is not there and bring it back. Each breath is an opportunity to return to concentrating on the sensation.

Should the mind desperately need some more precise activity let it settle into labeling each breath. "This is me drawing in a breath. This is me exhaling."

The Vietnamese Zen Master, Thich Nhat Hahn, offers several lovely suggestions for labeling the breath during breathing meditation including, "Inhaling, I notice I am alive. Exhaling, I smile at my life."

Gomukhasana

Sanskrit:

Go - A cow
Mukha - The face

Cow-Faced Pose

Benefits:

• Opens the shoulders, triceps, underarms, and chest in the upper body.
• The hips, thighs and ankles in the lower body are also given a deep stretch.
  

Contraindications:

• Injuries in the shoulders, ankles and knees may make this a difficult pose. It may still be possible, with modification.
  

Modifications:

• If the fingers cannot be clasped a strap should be used for the hands to hold on to.
  
• If the sit bones do not reach the ground or are on the ground unevenly use a blanket to provide support.
  
• Doing just the arms of Gomukhasana provides an excellent shoulder stretch and opens the chest for beginners or those yogis & yoginis who cannot fully practice the part of this pose for the legs and hips.

Savasana

Sanskrit:

Sava - A corpse

Corpse Pose

Benefits:

• Restorative poses help to calm the mind, reduce anxiety
  
• Helps to integrate and release the body's effort when practiced at the end of asana
• Beneficial for insomnia and fatigue
• May help lower high blood pressure due to calming affect
  

Contraindications:

• There are no contraindications for Savasana, this pose is available to all with modifications for some individuals.
• For women in the last trimester of pregnancy the pose should be modified with props to keep the head & chest upright or lying on the left side.
• People with lower back pain can try several modifications: rest the lower legs on a chair; support the back of the thighs with a rolled blanket; prop knees over a bolster; or keep the knees bent, feet on the floor about 2 feet apart and knees together.

When I have told students the translation of Savasana there are typically cringes and "ewws" from people as they have an immediately negative reaction to the name of this pose. We tend to think of the end of class as "relaxation" and the mind immediately goes to all the negative thoughts of death. It is not easy for the mind to rest on the thought of either our own death or the passing of our loved ones.

Savasana is not named for the anxiety one feels about death, it is named for the corpse itself. A vessel which has lost the energy of life and therefore no longer worries, grieves, loves, hates, or feels anything at all any longer. All of the fears, small and large, that settle deeply into our muscles are forgotten and the muscles release entirely. A corpse has no fear, no shame, no anger and I am reminded of the Heart Sutra, which states, "No eyes, no ears, no nose, no tongue, no body, no mind; no sight, no sound, no smell, no taste, no touch, no object of mind; no realm of sight, no realm of mind consciousness."

A corpse is just a body returning to the earth. We mindfully end practice this way, releasing the body from the effort of asana and returning to the breath. That breath, this is the sweetness of Savasana. For we lay with the complete release and emptiness of a corpse, yet each expiration of the breath continues to be followed by another inhalation.

Setu Bandha Sarvangasana

Sanskrit:

Setu - A bridge
Bandha - A lock
Sarvanga - To provide support

Supported Bridge Pose

In Iyengar Yoga this pose is also referred to as Chatush Padasana, or "four-footed pose", since the shoulders should be tucked under to create two additional "feet" for the body.

Benefits:

• Tones and stretches the legs; calves, quadriceps, and hamstrings
  
• Strengthens the spine, chest, and neck.
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones and stimulates the abdominal organs, improving digestion
• May help some types of back pain due to the lengthening and strengthening in the hips and spine.
• Opens across the chest and allows for the breath to be very deep.
• Stimulates the lungs and thyroid gland
• Energizes the body, especially the legs
  
• Calms the mind, relieving anxiety, nervous tension, and stress
• Excellent pose for students who may be unable to practice deeper inversions
  

Contraindications:

• People with neck injury may want to avoid this pose or perform only with approval from their healthcare professional.
• Women who are pregnant may find this pose uncomfortable after the third month and should avoid entirely in the third trimester.
• May exacerbate symptoms related to high blood pressure, especially if uncontrolled.
• Any person who has experienced any kind of hemorrhagic stroke should not do this pose without consulting their health care professional first.
  

Virabhadrasana II

Sanskrit:

Virabhadra - A warrior

Warrior Pose II

Benefits:

• Tones and stretches the legs and ankles
  
• Strengthens the hips, legs, chest, and arms. This may help to improve symptoms related to osteoporosis
  
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones the abdominal organs
  
• May help some types of back and sciatic pain due to the lengthening and strengthening in the hips, legs, and spine.
• Opens across the chest and allows for the breath to be very deep.
  
• May help to alleviate back pain in the later trimesters of pregnancy
  

Contraindications:

• People suffering from neck injury should not turn the head in this pose
  
• Those suffering abdominal ailments may want to avoid pose

Antara Kumbhaka (Kumbhaka Antara)

Sanskrit:

Antara - interior, within
Kumbhaka - suspension, holding

Holding the inhalation

Benefits:

• Expands the lungs and chest
• Calms the mind

Technique:

• Sit comfortably in sukhasana
• Draw a breath in deeply until no more air can be drawn in
• Hold the inhalation in for as long as possible, working upwards to a count of 15
• It is good to engage both the Jalandhara (throat) and Mula (pelvic floor) Bandhas while holding the inhalation in Antara Kumbhaka
  
• Gently release the air through the nostrils and begin again, completing several rounds
  

Contraindications:

• Breath retention is not recommended for those living with glaucoma, untreated high blood pressure, or for women who are pregnant