What details of your life could you pay more attention to?
Mental states and somatic & emotional sensations. Sakshi Bhava is good stuff.
PROMPT: Pay More Attention
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Tag Archives: Yoga
BOOK: “Breath” by James Nestor
Breath: The New Science of a Lost Art by James NestorMy rating: 5 of 5 stars
Author’s Book Site
In this book, James Nestor takes an immersion journalism approach to reporting on the art and science of better breathing. In addition to participating in trainings on particular breathwork (e.g. Tummo / Wim Hof, Buteyko breathing, Sudarshan Kriya, the DeRose method, etc.,) he participates in a scientific studying involving closing off his nostrils for a few weeks and then systematically nose breathing for a few more. (The first half of which he describes as torturous.) In between discussions of his own experiences, he explores both ancient breathwork teachings and the discoveries of modern science.
While there’s not really anything new in this book, it does a good job of presenting the information in a clear and readable form. In truth, it would be hard to say something both profound and new on the subject, given that yogis, tantrics, Daoists, and others have been systematically observing and altering breath for centuries to improve health, concentration, and emotional poise. Even the seemingly modern systems are by-and-large variants of the old ways (e.g. Wim Hof breathwork adapts the Tummo of Vajrayana Buddhism, DeRose worked from ancient yoga teachings, and Andrew Weil’s 4-7-8 breathing is pretty much the 1:2:2 vrtti pranayama that yogi’s have practiced for centuries.) Still, despite the basic information in the book being widely available, there remains a crisis of bad breathing and the cascade of ill-health that results, therefrom, and so it is a valuable book. (The key takeaways are: nose breathe, breathe slowly and deeply, hyperventilate only consciously and occasionally, and elongate exhalation to facilitate relaxation.)
The newest information to me, personally, was that of Chapter 7, which dealt with the role that shifting to softer, cooked foods played in humanity’s proclivity for breathing problems. Chapter 1, which deals with humankind’s unique breathing issues, also provides insight into why people have so many problems with something so fundamental to life as breathing. Nestor also presented some of the breath-relevant insights of Albert Szent-Györgyi, a Nobel-winning biochemist whose work offered some insight into the connection between electrons and both cancer and aging. So, in addition to some nice reminders and references, I did learn a thing or two as well.
This is a fine overview of breath and how to improve it for better living, and I’d recommend it for anyone looking to learn more on the subject.
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BOOK: “Seven Animal Postures” by Jeogun [Trans. by Dowon]
Seven Animal Postures by JeogunMy rating: 4 of 5 stars
Publisher Information – Sunmudo Daegeumgangmun Foundation
I bought this book in the gift shop of Golgulsa Temple [i.e. Stone Buddha Temple,] in the countryside outside of Gyeongju, South Korea. Golgulsa is a fascinating place. It’s sort of the Shaolin Temple of Korea, teaching martial arts and qigong (energy work) alongside meditation and Buddhist philosophy. The Korean Buddhist martial art is called Sunmudo, and I’d never heard of it before traveling to Korea.
At any rate, this book is a 35-page guide to a set of qigong practices known as the “Seven Animal Postures” (or Yeongdongipgwan.) It’s a set of exercises that are similar to qigong practices like the Eight Pieces Brocade, and not greatly dissimilar to yogasana (i.e. yoga’s postural practices.) [FYI: The animals of these exercises are Tiger, Dragon, Deer, Monkey, Bear, Turtle, and Crane.]
The book offers a little bit of background on Sunmudo and the benefits of it, but is mostly a guide to the movement, breath, and postural details of these seven exercises. It has line drawings to help elaborate upon the text. My only gripe would be that the paper the book is printed on to make it more visually interesting has blocks of darker color that make it a little harder to read than is necessary.
If you are interested in qigong or yogic practices that are a bit more off the beaten path, you may find this one interesting.
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PROMPT: Positive Change
Daily practice of feeling gratitude. (As opposed to being grateful that one November day a year and wallowing in how horrible everything is the other three-sixty-four.)
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PROMPT: Negative Feelings
Feel them, but don’t feed them. By that I mean take time to be aware of the feelings, but do not let the mind go into its default mode of fixation upon the object informing these sensations and worst-case scenario building. Give the feelings your attention but recognize that you influence your experience of the world and don’t give the mind free reign to build an illusory scenario that it accepts as its reality. (i.e. Remember what Mark Twain said, “I’ve had a lot of worries in my life, most of which never happened.”)
The biggest problem with negative feelings is that the go-to modern strategy is attempted distraction (by vice, by entertainment, by activity, etc.) this leads the body to turn up the heat. If you give the sensations your attention without adding value judgements, it becomes impossible to obsess. For yoga practitioners who’ve done Yoga Nidra (Yogic sleep) the experience will be familiar. One often begins by being attentive to sounds, by giving the sounds attention without judgement, your mind starts to lose interest and it becomes harder for those sounds to distract you throughout the practice. This approach to negative feelings is much the same.
Also, breathwork that extends the exhalation component of breath will shift the balance toward rest and digest activity.
Ultimately, realize that these feelings are just sensations your body and brain use to turn your attention in certain directions. They have no more power than that, other than what one grants them. They are not identical to — or inextricably linked with — the events of the world that triggered them, and — therefore — you get to be the master of, and not the slave to, your feelings.
The next time you find yourself getting bogged down by a negative feeling, give the feeling a minute or two of pure undivided attention, and then think, “This is a wonderful opportunity to learn how my body and mind work.” See what happens.
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BOOK: “Rocket Yoga” by David Kyle
Rocket® Yoga: Your Guide to Progressive Ashtanga Vinyasa by David KyleMy rating: 5 of 5 stars
Publisher Site – Human Kinetics
This book provides an overview of Rocket Yoga, which is newcomer to yoga’s ranks that adapts from the Ashtanga Vinyasa school of Pattabhi Jois. The objective of Rocket is to make the practice more adaptable, both in terms of being suitable for a broad range of students and for individual students to adapt the practice in ways that would fit their objectives, strengths, and limitations. There are also adjustments made in the sequence to streamline the flow.
For those unfamiliar with Ashtanga Vinyasa, it is a fixed form flow style. Fixed form means that at a given level one is repeating the same sequence the same way every session until one bumps up to the next level. This offers great advantages for building fitness, muscle memory, and connection to the practice, but many find it tedious and the threat of burnout is ever-present. Rocket attempts to keep the benefits of fixed form practice but to mitigate the burnout factor by having three sequences that can be interspersed in one’s practice, as well as by allowing more room for individual variation. Ashtanga Vinyasa is also often perceived as daunting because as a flow form it involves a lot of vigorous transitional movement and also because even some of the preliminary series asana (postures) are challenging for your average practitioner. While Ashtanga Vinyasa generally allows for modification, Rocket leans into this a bit more. (That said, the Rocket system also has ways to step up the challenge as well.)
As with many system-centric yoga books, much of the book is description of the asana (postures) that make up the system as well as elaboration on how they are sequenced. However, the book does open with philosophical and historical background and ends with discussion of how the practice might be adapted (e.g. there is a section for pregnancy.)
The book has a lot of color photographs that are clear and well captured (if of limited perspective.)
If you are an Ashtanga Vinyasa practitioner (or perspective practitioner) and are curious about how the basic concept might be adjusted to mitigate potential burnout or make the system more flexible, I’d recommend giving this book a look.
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PROMPT: Leisure Time
That’s trickier than it seems. I quite enjoy reading and many forms of bodily movement activities (e.g. swimming, yoga, taiji, qigong, exercise, etc.,) but I’d count them more as personal development activities than leisure activities. (Even something as seemingly non-purposeful as juggling.) I sometimes watch TV / movies, but I don’t know that I’d say I enjoy that so much as find it an opportunity to zone out.
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BOOKS: “Jñāna-Yoga: The Way of Knowledge” by Ramakrishna Puligandla
Jnana-Yoga–The Way of Knowledge by Ramakrishna PuligandlaMy rating: 5 of 5 stars
Google Books Page
This is one of the most useful books I’ve read on the topic of Jñāna-yoga — the approach to yogic philosophy employed by the studious / inquisitive (in contrast to Bhakti-Yoga [the yoga of those for whom faith and devotion works] and Karma-Yoga [the yoga for those for whom a course of self-less action appeals.]) There are Jñāna-yogic Hindu sects and Buddhism — in general — can be thought of as a school of Jñāna-yoga. The author draws from the teachings of both, principally Sankara for Hindu thinking and Nagarjuna for the Buddhist approach.
A word of warning, the author is a scholarly philosopher, and so — while not as unreadable as many works of academic philosophy — it will be a slog for those who are not used to reading scholarly writing.
That said, Puligandla does a fine job of laying out what he views as the central tenets of Jñāna-yoga in a concise fashion and reviewing them at the end. This is not to say I would agree with all that he proposes, herein. In particular, his Chapter 3 conclusions about consciousness are insufficiently justified to be considered core principles of Jñāna-yoga (in my view.) Of course, the beauty of Jñāna-yoga is that it not only doesn’t insist upon coming to the same conclusions, it generates explanations as to how it’s perfectly possible / reasonable to come to different conclusions (see “The Principle of Superimposition,” herein.) Furthermore, since the author is reporting the ideas of Sankara and Nagarjuna, I can’t really hold these ideas against him.
If you’re interested in Jñāna-yoga, and can handle scholarly prose, I’d highly recommend this book.
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Unity [Free Verse]
Many particles to the atom,
Many atoms to the molecule,
Many molecules to the cell,
Many cells to the tissue,
Many tissues to the organ,
Many organs to the system,
Many systems to the organism...
And so it goes,
The many always viewable as
a larger ONE.
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PROMPT: Relax
I usually don’t find it too difficult. I find reading and free writing conducive to relaxation. In cases in which I’m wound up, I move and / or exercise intensely. If I ever need to achieve relaxation expeditiously, I use Visama Vritti Pranayama or PMR (progressive muscle relaxation.)
Tiger Riding for Beginners 