Sarah is passionate about sharing her love of the practice of ashtanga yoga. Read Sarah's blog, "Ashtanga Yogini on the Move” where you can learn more about her practice, her teachings and read poems and stories of practice on and off the mat.
Asana IS the goal of yoga
When I was in my early thirties, I was entirely focused on my yoga practice. I was just beginning to learn the third series. I hadn’t started a chanting or meditative practice yet - to be honest - asana was the goal of yoga. Now that I am 46, I have a few more skills to do on the mat other than asana, I practice meditation and pranayama and also have a devoted chanting practice. Truth be told, guess what…asana is still the goal.
(Asana in this blog post is to be referred as ‘yoga posture’. An example of this would be lotus pose, or padmasana. Padma (lotus) asana (posture) hence the name, “Padmasana”).
Any given yoga practice will have variety during one’s time on the mat. There will be philosophy, theory, there will be some chanting, there is meditation and of course, a little bit of pranayama. The hour or hour and a half of time one spends on the yoga mat will have all of these components involved; interestingly enough, one may only do asana. Through the asana, all of these components may happen! How is it that by just practicing postures, one can access a state of concentration and meditation without even trying?
The late BKS Iyengar describes the yoga sutra, “Shira sukham asana” (Yoga Sutra 11.46) as:
“Asana is perfect firmness of body, steadiness of intelligence and benevolence of spirit.”
Iyengar further goes on to share that asana isn’t always comfortable; this is very true as most of us know. In the beginning it is difficult to understand the anatomy, the purpose, the breath, the alignment of postures. Remember when you first learned Namaskara A and B? Remember how difficult it was to remember to link the breath with this and that and to do these postures with care, discipline and ease? In the beginning it was hard! And with time you may have become more comfortable, however it didn’t just come, concentration and discipline were required.
Most interesting to me is that as I continue to practice entering my second decade of daily practice, the asanas are still the greatest tools for manifesting dharana (concentration) and dhyana (meditation). Let’s look at why:
“Usually the mind is closer to the body and to the organs of action and perception than to the soul. As asanas are refined they automatically become meditative as the intelligence is made to penetrate towards the core of being.”
When you practice an asana, there is much more than alignment, anatomy, stretching, strengthening, yawdy-dawdy going on. This is probably why I love yoga so very much: there are a many specific actions required to be successful. Iyengar says these are “conative, cognitive, mental, intellectual and spiritual.”
Conative: this means that one needs to work hard and use their limbs and their organs to actually perform a posture: effort with the physical body and breath is required of us. A definition of conative is defined here as a wish, intention or effort to do something (Cambridge Dictionary).
Did you sweat when you practiced or was it just a sleepy tamasic dream? What went on and what exactly was required of your body to perform the postures? WHY do you want do to the yoga anyways?
Cognitive: perception of what happened and the results of what one did on the mat. Cognitive would be described as “thinking or even being away of what happened; the mental process”; this is whatgot you to do the posture! Example would be:
How do you feel afterwards? Directly written: did you freak out for four years when learning Kapotasana like I did, or did you just quit the pose because of the rigorous requirement it asked of you?
Mental and Intellectual: fusing the above two together - there is a knowing and realisation of what went on and what was required of you to perform the asana. This is also called ‘discriminative awareness’.
What kind of sacrifices do you have to to do in order to make the postures work? I am going to guess they were bigger than getting on the mat. You had to watch your diet, change your relationships a bit, find compassion for someone who had hurt you, heal your limbs that were in the past in pain in order to find freedom in the limbs to perform, etc.
Spiritual: there is a joy and/or a freedom that is felt when one can link their physical body with intellectual awareness - there may be a flow in the limbs of in the cells of the body…there may even be a sense of “well being” which brings you closer to your soul.
From the knowledge of what you had to do in order to attempt to practice these postures well - safely, securely, with or without props, with or without a teacher, perhaps on your own…this sense of knowing brought you ease and freedom in the body allowing you to sit still and to be with yourself and your breath. This perhaps led you ultimately, to witness your quieter self, to a place known as concentration and meditation.
Getting focused on your physical being, your fitness and your heart - your lungs and your breathing…notice how this directly affects how you feel about yourself. Postures are physically demanding shapes that bring you a slim waist, a clear mind and a sense of purpose. When you are required to do something that is a bit scary or new, you ultimately dig into a place of wonderment. I often will ask myself,
Why in the hell am I doing this? I really should take up another hobby.
However, I don’t quit. I haven’t quit in twenty-two years. This is because I feel the urge to move my spine. I love how it has changed in the last five years. After completing fourth series, I wondered, “Why do it?”
You don’t have to prove to anyone that you do yoga. You can do it here or there, you can do it anywhere. You can do it in the morning, in the evening, you can do it in your jammies or in your fanciest yoga outfits. You can do it on a bathroom towel or you can purchase a brand new fancy mat for €200. Whatever suits you best is what you do. You find yoga or yoga finds you. Yoga is about getting first physical and somatic. Yoga is an experience that is ultimately yours which directly takes you to the company of your quieter self and later, becomes a ritualistic and personalised expression where you get to be with the person you know you are.
Therefore asana is the goal of yoga and should be done regularly…and as BKS Iyengar says, “with benevolence of spirit.”
Happy practice to you, yogi!
Finding Truth
From what I see, yoga practitioners are getting more established in their home practices: people have designated places in their homes free of clutter and safe to practice. They have built their own backbending stations and have figured out how to bind in Marichyasana D without help. This incredible self sufficiency inspires me to practice even more dedicatedly when I see my students and friends maintain their practices during this very isolating time. Thank you yogis, who keep at it every day, joining me online and sharing your practice with me.
Of course it is fantastic to be in a shala, hear the breath of another person next to you and get specific adjustments; however here in Europe, this online home yoga is the new normal. When a yogi practices at home, it is their dedicated routine that makes practice successful. Maintaining a clean yoga space is part of this success as well as preparation - I lay my clothes out the night before and set them right on the mat for the morning’s 5 am start. Once the routine of daily practice is established, it isn’t that difficult to make it happen at home.
Students have to problem solve and figure things out for themselves at home: I love how couches are used; pillows and blocks and even unusual balls. Hey! These are perfect ālambanas, supports for successful yogic practice. I encourage different ways of trying difficult postures and urge people to get creative. I used to be pretty firm in my teachings:
“No, that is not in the series, you can’t add that in.”
And
”That is definitely off-piste, not a part of the method, leave that for another practice.”
Now I say:
”Try adding in three backbends before you try that Kapotāsana, it may be easier for you.”
And
“Let’s skip that posture for now and keep going. We will add that posture back in when you are a bit more comfortable with padmāsana.”
Ask me ten years ago, even five years ago if I would ever let anyone skip a pose. Not a chance. Now though, it is more important than ever for people to have the freedom in the method to design it right for them. We have to look at the time in our lives, the place where we are truly and sincerely at right now, and our circumstances. Someone may be going to through a very difficult time - instead of demanding that they follow a rigid routine, I’ve taken a step back. I have become better at watching my students. I may not be able to hear their breath, however their body language and actions are clear on the screen. I’ve become a better listener as well. I’m continuing to understand that ashtanga yoga practice is an invocation into the self!
When we understand this, it is a natural progression that the practice slightly changes or is modified any given day to fit into your life. The mature practitioner is looking to refine, explore, research, and listen to their intuition as they practice mindfully. They are seeking the truth that is within them.
An example of modifying or adapting the practice to what is right for you, you can take the vinyasa and jump back after you do the right side, or not; maybe for that day just lift up and switch to the left side taking a vinyasa after you finish that side. Perhaps your shoulder is bugging you, skip the vinyasa and do it differently tomorrow when your mind isn’t thinking or attaching to the pain or worry of your shoulder and you are more fresh. Do the practice daily that suits you, even if it means modifying it or shortening it. Here is a fun video that explains how you can “Supta…jump through with Straight-legs”, what you often hear during Led class when moving from downward facing dog to the next seated posture, Dandasana.
Dashiel counts out “supta jump through straight legs” and Sarah shows how to step through and then straighten the legs out; jump through with bent legs and then straighten the legs out; and how to jump through with straight legs.
Best-of practices are not to be looked down upon, go ahead and practice your yoga without the pressures of doing it a certain way because someone said it had to be done like that - design the practice for you. However don’t be lazy! If you have the time and the effort, practice as sincerely and potently as you can. Remember it is all about what is happening right now in your day. Are you commuting as much? Spend that time on your mat where you would normally be on a bus, riding your bike or in your car.
I wrote the following poem in 2015 when I was a dedicated blogger. I have uploaded my old blog here onto my website and you can find the unedited version of this poem there in the post, “Practical Practice Tips”.
“To Practice
I will practice today because the day is grey
I take practice today because the day is sunny
I practiced today because I needed to breathe
I needed to understand myself better
My body reminded me
I need to stop and be still
I am now ready to listen
I practice because no one tells me to
I practice because I feel the earth beneath me better
Often the practice smells like the food I ate yesterday
I’m covered in sweat and I am drooling
I often don’t hold it together
I’m as heavy as an elephant
I unravel
Sometimes during the practice
I am floating in the clouds, again with the Lord
My body is light and my mind doesn’t fight
I am like cotton
The earth enjoys my company
I join the world around me
I am taken care of
I do not have to be afraid
I love myself, my community and the blessed world
I practice today because I believe in it
and it believes in me”
The following two audio files - are of the same chant “Gurustutiḥ”. The prayer is to the ultimate teacher, which is Truth. Truth is a big part about your yoga - what is it that you are seeking when you practice every day? Reminding yourself that your practice is an investigation of your higher self, your quiet self, this is the practice of truth-seeking.
The two audio tracks here are special: the first file is an upload from studying with my teacher David Garrigues in London in 2016, and the second audio file is from last week here in Dublin. Notice how with time we start to integrate the special teachings we have learned and then understand them in our language - we have to dissect them a bit to understand their meaning and value. This is one of those chants. I never really understood why I would want to chant to the concept of ‘Truth’. It is so that we can peel away the layers of disguise and witness who we are.
Young Dashiel receiving a lovely Baddha Konasāna adjustment from David. London Intensive, October 2016.
Your home practice is about this truth. Building a comfortable space that is dedicated to your practice. Designing the time to explore your yoga and being open and willing enough to make changes to your practice if needed so you can continue to practice as dedicatedly as you wish. For those new to practice, I am teaching a Beginner’s Online Workshop the end of March so do join me for a tune-up to your practice or for an investigation of ashtanga yoga. Once you complete this class you may be more comfortable and ready to join the online zoom Mysore room.
Om! ॐ śāntiḥ śāntiḥ śāntiḥ
Thank you for joining me in yoga
Pregnancy and Ashtanga Yoga
My Pregnancy as an Ashtangi: a Story
All photos by Sarah Philp taken at 37 weeks pregnant.
Love Yoga, Aberdeen
Introduction
For a detailed guide on pregnancy and ashtanga yoga, study Betty Lai's article via ashtanga.com by clicking "Ashtanga Yoga Practice During Pregnancy".
The book, "Sadhana for Mothers" by Sharmila Desai and Anna Wise is an absolute gem of information. Consult your teacher FIRST if you are pregnant and wondering what to do with your practice. Especially if you are new to ashtanga yoga (only practicing for less than a year). There is a list of resources, books, and information at the bottom that I found most useful for birth and for ashtangis in particular.
I had been practicing ashtanga yoga daily for over ten years when I fell pregnant. My "regular practice" was not quite moderate: I was practicing advanced A and part of B four days a week and an intermediate in there one day and a primary in there once or twice. I had a heat-building, powerful yet sensitive practice and there was steam coming off my body when I did so. I observed moon days and ladies holiday, though for many years I took just the first two days off of my ladies holiday and practiced through the rest.
It took us six months to conceive; the month we conceived I had stopped teaching, was at my fullest in my practice and was eating very well. We had a conception plan from Christine Hoar, and I was chanting Sanskrit songs of abundance.
When I fell pregnant, immediately I let it all go. I practiced Matthew Sweeney's Chandra Sequence "the Moon Sequence" for the first twenty weeks - the first five months of the pregnancy because I didn't know if I could practice a traditional practice without pushing and becoming driven.
I took folic acid, a prenatal vitamin, and fish oil. I ate mostly vegetarian though I had some fish and a little beef because I felt faint. I craved seaweed, sushi, dried cherries and salty rice. I practiced the moon sequence every day as when I tried to take days off I felt nauseous. The baby loved the practice so I kept going. I taught my morning Mysore program up until 38 weeks. I taught a jump back from padmasana workshop at 20 weeks.
My Aberdeen prenatal yoga teacher, Judy Cameron, "Yoga of Birth", guided me throughout the pregnancy to "simply trust the body and follow the breath". I did just this throughout the entire pregnancy. Once the twenty weeks came, I started back at my ashtanga practice.
This blog post is my story. It isn't what everyone should do. This is what worked for me and why.
What I did:
At five months pregnant, I started back to my ashtanga practice and created a sequence of ashtanga postures from the series that worked for me. Some from primary, a few from intermediate and a few from advanced. I practiced the same routine every day taking away asanas as they became more difficult; my asana practice was no more than forty five minutes.
In general I did not:
jump back, but stepped
did not practice any bandhas - no uddiyana
did not bring the heel to navel - only a loose lotus, loose ardha baddha
never let my belly touch the floor in forward bends
no jumping from standing into the standing asanas
In the standing asanas I would hold my leg instead of grabbing my big toe, I would begin all movements with squatting, deeply squatting with legs wide (it is a natural progression that the perineum stretches while squatting and opens the pelvis 30% more - this is an obvious good thing to do in preparation for birth — "Gentle Birth Method" by Gowri Motha).
I practiced only a few seated asanas from primary: the first three; then janu sirsasana A and C; Janu A with the bent leg far away from the body - the heel far away, so that it didn't touch the pelvic floor or the belly.
Asanas from intermediate and advanced:
Fire log posture (as a prep for below) with gomakasana arms and then again with vatayanasana arms to open the chest and the ribs.
Eka pada raja kapotasana - only up to 37 weeks.
Eka pada sirasana - up to 30 weeks.
Baddha konasana (the last and final asana from primary).
Mulabandhasana through 38 weeks; this helped reduce any edema (swelling) that potentially happens in pregnancy, as I never had swollen feet or back pain.
Virasana
Ustrasana
Lagu Vajrasana
Kapotasana - up until 37 weeks.
Pincha, pincha again with lotus, pincha with scorpion - up to 38 weeks. Being upside down was a wonderful time to feel the baby move freely. I could feel my pelvis open up while upside down and automatically sense the freedom the baby had to venture into new spaces and find more real estate. This was a wonderful posture for my pregnancy.
Backbends and drop backs and tic tacs. But once the baby 'engaged' into my pelvis (head down cephalic), there were no more deep backbends as the pelvis becomes quite mobile. I did these deep backbends up until 38 weeks. Many friends I spoke to did backbends right up until their delivery so it depends on the person.
Finishing asanas:
Shoulderstand with the wall up until 39 weeks - No halasana or karnipidasana.
Matsyasana - No Uttana Padasana.
Headstand without my head on the floor as it didn't feel right; practiced right up until the day before my delivery.
Sitting and breathing - in a relaxed lotus (with support under the hips and with a pillow under the floater left knee if needed) an hour every day as I felt the baby drop instantly in this position!
Deep breathing without kumbhakas (rententions) was wonderful and finishing any deep breathing sequences with shitali breaths - a colourful and cooling way to close out to my sensitive and creative practice.
I also sang and chanted the yoga sutras of Patanjali, sang songs on my harmonium and oiled my body (abhyanga) twice a day.
Supplemental practices:
I had been advised that dancers, gymnasts and runners (this includes yogis) who were first time mothers may have significantly tighter pelvic floors due to the intensity of their activities. My prenatal teacher, Judy Cameron - advised me to invest in an EpiNo, a "pelvic floor exercise device to prepare for birth". This investment not only helped me prepare physically but mentally for the birth of our son! Then, once the birth was over, one can use the same device to strengthen the pelvic floor (at this stage NOT stretch it) so that one can become healthy again postpartum.
This device changed the way I thought of uddiyana bandha, ashwini mudra, and any pelvic floor exercise out there. I learned immensely from this medical device more about the elusive pelvic floor muscles and how to train them properly. The EpiNo also helps with incontinence and with training the pelvic floor post trauma.
***
The best way to maintain a daily yoga practice is to follow your breath and be sensitive to what your body tells you to do. I found that there weren't doubts about what to do because I listened deeply from within to what I needed. Often we aren't sure of ourselves during our yogic practices.
Once you become pregnant, there are many doubts.
So it is vital that what you are doing is not harmful to you or the baby. You must feel it and firmly believe that all you are doing is preparing yourself and your loved one for the best experience: the joy of child birth.
Consult a teacher and ask for help if you aren't sure. Above all don't practice if anything doesn't feel right. It is with this attention and care that I found ease and freedom in my practice throughout my pregnancy.
What Really Happened - the Birth:
Our son Dashiel Peter Hatcher was born naturally weighing 8 lbs at the Aberdeen Midwives Unit pool after twelve hours of labour. He was fifteen days late so the planned home birth we courageously prepared wasn't possible. I started early labour, or what is called 'latent' labour a week before he came.
I tried everything to get things further moving:
I ran up a hill
I took castor oil (did nothing but give me a terrible day on the toilet)
I chanted to the Moon
I chanted to Kali and Durga
I took evening primrose oil
I had two acupuncture treatments
I received shiatsu
I took homeopathic remedies
The only thing that worked was pressure: the night before I was to be induced my waters broke, twelve hours later Dashiel was born in the pool at the hospital. With two midwives and my husband Tim the baby came out bright eyed and gorgeous.
I had to leave the pool to deliver the placenta, and this was where things became difficult. I was shocked at how much blood was lost! I had to deliver the placenta on the bed which was fine at the time since I was exhausted but in reflection I should have been squatting or standing or on all fours. I tore the front passage badly and needed nine stitches; this put quite a damper on my natural birth high.
Post Birth
Everyone, I learn, seems to have something about pregnancy or childbirth or post childbirth that is/was challenging. My pregnancy and birth were beautiful; afterwards though, learning how to breast feed and care for my son was a whole package deal that was absolutely trying in every way. I didn't have milk in the beginning so I had to express by pumping, seek help from the hospital and Dashiel and I both had to learn to stop, sit on the sofa or on the bed and do nothing but feed. And feed more.
We cracked our breast feeding troubles about six weeks. It took us a long time to get it right. During this time I cried every day. I had my placenta encapsulated so I was taking these pills to prevent postpartum depression. I believe they worked but since I cried so much during the fourth trimester, I wonder, what would I have been like if I hadn't taken them?
I tried practicing at four weeks, just to get moving. Nothing felt right so I stopped. I waited till eight weeks to do some standing asanas, still it was terribly uncomfortable on my stomach for upward dog. Slowly slowly around three months is when I could do parts of primary and some days I would do ten Namaskaras and then feed the baby; and a half an hour later do ten more.
From this place of building the namaskars back through repetition and elementary alignment, I am slowly building my strength back. There is no rush. Some days I get on my mat and do some standing and then breathe in padmasana and chant.
Having this blessed ashtanga yoga practice gave me the tools to be confident in myself and in the birth; the wisdom to unravel when I needed to instead of holding my pains inside. I am forever grateful that I practiced through the pregnancy as I was pain free the entire time. And above all, sitting in padmasana kept my spine erect and strong, and my mind clear. If there is anything all the years of practice taught me that prepared me for the challenge of becoming a mother, it was the lesson of letting go. Allowing myself to be ok with whatever comes and having the ability to invite it in, whatever emotion it was, without fear.
Thank you Guruji, for teaching me and all my teachers before me. We all love and miss you.
Motherhood
Dashiel Peter, 14 weeks
Being a mother to my son Dashiel Peter has been the highlight of my life. Sharing the beauty of yourself and the world with a small child is the pinnacle of being a woman. My husband is a giant part of this as well, and I am blessed and grateful for his endless love, patience and understanding.
How blessed we are in this world!
Hari Om, Sarah
On holiday in Applecross, 12 weeks old
Resources:
Sharmila Desai and Anna Wise "Yoga Sadhana for Mothers" A Must!
Gowri Motha, "The Gentle Birth Method". Website
Marie Mongan Method, "The Hypnobirthing Institute" Website
Epi No — Pelvic Floor Training Device
*****
Birth Mentors in the Aberdeen area and beyond I highly recommend:
Christine Hoar, Authorized Ashtanga Teacher and Ayurvedic Consultant. Conception Birth Plan; Diet and Breast feeding Guidance. "Ashtanga Montauk", New York.
Amber Sebold, "Gentler Beginnings" our Doula
Kylie Elliot, "Positive Birth Choices" Placenta Encapsulation
Sue Townsend, Registered Homeopath website
Judy Cameron, "Yoga of Birth" midwife and prenatal yoga teacher
Dr Fan Zhou, Aberdeen Acupuncture website
Martin Julich, Rosemount Centre for Holistic therapies Shiatsu
Chanting: Why do it?
Sarah writes about how to start a chanting practice, 2016.
Thank goodness for this practice of ashtanga yoga, not just the physical practice - but all eight limbs of it. My new favourite limb is the singing limb - where is that located you may ask, in the niyamas?
Yes, svadhyaya!
Is it located in the inner limbs - does it happen during meditative awareness, dhyana?
Yes!
What about asana, can you sing in this limb too?
Heck, why not!
Dash is almost two years old. Since he was born and since the time I became pregnant in the fall of 2013, I have matured as a yogi in many ways. I have gone backwards in my practice and became a beginner all over; then forwards again as I built what was lost back up.
I bring my teachers into the room to practice with me. They have inspired me to be great and go beyond what I know. My dearest friends and teachers - Randa Chehab, Christine Hoar, Guruji, Sharath, David Garrigues and Dena Kingsberg...they have all taught me nuggets of the yoga practice and I remember their touch and their insight each and every day I practice.
I absolutely love this practice, I long for it and smell it - Surya Namaskar B is like a little slice of heaven in my mind.
My newest teacher is my Sanskrit teacher, David Miliotis. His website is Here. David teaches me about the yoga sutras and guides me in my daily chanting practice. I look towards seeing one of my teachers of asana once or twice a year if I am lucky - but David I am happy to see more often - once or twice a month if I can so I can learn how to sing and chant the story of yoga.
The best part is that he lives in Los Angeles, and I live in Edinburgh! We use Skype to connect. It isn't difficult to connect with people whom you wish to learn from. Email, Skype, viber, messaging, hand written letters...reach out!
When you chant you are able to understand YOUR yogic practice better. Chanting I have found helps me understand the asana practice. This is difficult to understand but think of it this way: you see an apple and you smell it and feel it - it looks good. But until you actually bite into it and chew it do you really know what it is like. It is like this - chanting helps you savour and taste and absorb what you are practicing better. Like asana practice, in the beginning you are methodical, robotic almost, memorizing and just getting everything in the series done safely and in the right order. This is like chanting as a beginner, we repeat and learn how to articulate our tongues in the right way and it is often a bit difficult and tiresome.
Soon though, with practice and time - you can sing the sutras! This would be just like linking the vinyasa with the asana and the breath and dristi - you find a rhythmic smoothness and ease, you almost laugh through the practice with joy since it is easy, free flowing and meditative. It only becomes this way when you do it often and for a long time.
Chanting also relieves the stresses and pressures of the asana practice and gets me courageously taking a deeper look at myself. Chanting reveals what is happening on that rectangle purple platform, the yoga mat. What is really happening when I do Buddhasana? Sitting and chanting, sitting and absorbing the meditative qualities of the Sanskrit sounds - this brings out the story of this posture.
Singing and chanting also means that there is joy. Bringing joy and ease into your practice is a healthy way to begin going deeper. We can't take ourselves too seriously, so by enjoying what we are actually doing more we will feel it and experience it on a deeper level. It can be a bit uncomfortable in the beginning, but it will be pain-free and harmonious with time.
As a total beginner to chanting and kirtan or other types of singing - where to begin? Get a recording or record someone great. Have a Skype private lesson with a teacher. Get yourself contemplating what yoga means by weaving your way through the sutras - I promise it will spit you out a few lessons on your Marichyasana D.
I am courageously weaving my way through the third chapter and almost ready to begin studying the fourth chapter of the Yoga Sutras and I am definitely still a beginner. I lead free chanting sessions at Meadowlark on Wednesdays and Fridays. Until I've chanted it for ten years I will remain the beginner.
If you practice deeply and devotedly any type of the yogic practice - whether it is asana, pranyama or meditation or chanting, you will reach stillness and acquire a meditative mind. And I believe the nirodhaha will come. Actually you don't even need the yoga sutras to explain it to you - though for some of us, the extra information does help guide us along in a very profound way.