284 • PART iii: YogA foR EduCATing foR SElf-REgulATion And EngAgEmEnT
However, if we breathe and then really think about it, we know we are each trying to do our own
personal best. It is ok if we struggle with a yoga posture. It is important to understand that other people
will be good at some postures that are difficult for us, and that we will be good at postures that other people
struggle with. It is also important to remember that postures that were easy one day may be difficult
another because we are tense or too distracted to focus on our breathing (or many other reasons); this feel-
ing of frustration over a yoga move is actually giving us information about other areas of our lives, too. In
order to make good choices, we need to know as much information as we can, so that we can be informed.
I FEEL: “Frustrated!” I BREATHE.
You might begin to feel frustrated because a particular asana or posture is difficult for you.I THINK: “I can’t do this. It seems like everyone is better than me.” I BREATHE. “I can tell by
my frustration and my thoughts that this is a real challenge for me. I need to BREATHE and choose
what I am going to say and do.
You notice your thoughts (“I can’t do this”). You notice that it seems as if everyone is doing bet-
ter than you. Your feelings and thoughts are so important to notice and observe. Once you do this
for a while you’ll start to notice that when you are upset and the feeling part of your brain is really
working, things SEEM different. Notice this as often as you can. Then, breathe and see if how you see
things, or how they SEEM, changes. You are then ready to make a choice about what to say and/or do.
I SAY (to myself or even out loud): “This is hard to do. I know it only matters if I try.” I know
I am worth the effort.
At this point what you are thinking is shifting into things you are saying about yourself. You
might even say things out loud. In this way, your feelings and thoughts are guiding your behavior.
I DO: You try.Remember, between each of your fingers is time and air, which the brain needs in order to make
good choices!
Source: Adapted from Cook-Cottone et al. (2013).
While taking the students through a yoga sequence, you can ask them to stop and go
through the process (i.e., I feel, I think, I say, and I do). As an informal practice, whenever
students appear to be struggling, have them use their hands to think through the process. If
they think the process led them to a good behavioral choice—thumbs up—or if they decide
they need to think it through again—thumbs down. You can also use this as a journaling
assignment. Here are some questions to start with:
- Have you ever said or done something because you were feeling really angry, stressed,
nervous, excited, or confused, and then regretted it later? - Why do you think you acted that way when it was not something you would have done
if you would have really thought about it? - What could you have done to make the situation have a better ending? Break it down
using I feel, I think, I say, and I do.