AustralianYogaJournal-May2018

82

may/june 2018

yogajournal.com.au

Stay safe

In my tradition of practice (Ashtanga), there is a ready-made safety net called

tristhana, or the three supports of the practice. They go from gross to subtle.

The first support is what you do with your physical body: Keep your body still

(resist fidgeting) but stay muscularly active where the pose requires it. Your body

should be alert and fully engaged, but not rigid or gripped. This type of physical

activation will allow your body to remain receptive to the dynamic movement of

your breath within your body.

This conscious, purposeful breath is the second support and focuses on the

energetic body: Breathe through your nose, making a gentle sound in your

throat and chest. Breathe freely into the entirety of your rib cage, while gently

lifting from the center of your pelvic floor and the lowest part of your belly.

The third support is how you choose to direct your attention: Keep your

eyes open and your gaze soft and steady. By tempering the physical effort with

the energetic practice of breath and the mental and emotional practice of gaze

(attention), you’ll minimize the overdoing or overreaching that is created

through striving. Receive your practice as it is, and focus on the sending and

receiving of energy and the gift of your attention—the aspects of practice that

have a more lasting effect on the quality of your life. Take your time and be

patient.

YOGAPEDIA

your practice

4 Once balanced, draw your

kneecaps up, and firm your

thigh muscles, allowing a slight

internal rotation of your upper

thighs. Press through the balls

of your feet, relax your toes

(spreading them slightly) and

lift your chest. Move your spine

slightly toward the front of your

body, without thrusting your rib

cage forward. Look up toward

your third eye. At the end of

each exhalation, gently draw in

your low belly, breathing freely

into your chest, ribs, and the

space between your shoulder

blades. Relax your shoulders

and draw them away from

one another so your neck is

an open gateway for sending

and receiving breath. Enjoy the

lightness of the posture for at

least 5 breaths.