Getting up this morning was more difficult than yesterday. But again, the mantra echoed through the dark and quiet, as did the loving support and companionship of all those who are taking part of this, and that was a powerful thing.

Agni felt very important in stoking the inner flame this morning. This is a common practice in our pujas at SHARANYA, to begin our puja with the invocation to Agni from the Rig Veda, to honor the stoking of the fire within, in order to be fully present for worship and meditation. 

Another useful tool for this morning's practice was pranayama, with alternate nostril breathing. All practice begins with the breath, and <i>prana</i> is the life-breath, the energy of the physical body. Conscious breathing is an important part of any yogic practice (in this sense meaning disciplined meditative practice), and alternate nostril breathing helps to align the various energies of the body, and the hemispheres of the brain. Consider it an exercise in getting your left and right brain to talk to each other! The breath pattern is 1:4:2. So, one count in, four counts hold, two counts release. Any multiple of that is acceptable - my own current pattern is 4:16:8 seconds, but you could just as easily do 2:8:4, or 8:32:16 (though some would argue that this last one is not so easy!).

Note: this practice should only be done if you have no obstructions in your nasal passages. If you have a cold or are congested by allergies, let your body rest and simply breathe consciously. 

The practice begins by holding the right nostril closed with the thumb, then inhaling for the first count, closing both nostrils by bringing the ring and pinkie finger together to hold the left nostril closed as well, and <i>gently</i> holding the breath for the second count. I stress <i>gently</i> because there should be no pressure or struggle in this holding - it's a quiet, gentle resting place. Release by opening the right nostril and <i>gently</i> releasing the breath in the third count. Pause, holding the breath gently again with your lungs empty. Begin again, this time breathing in through the right nostril. When you breathe out through the left nostril, you have completed one cycle. Repeat for three cycles, and add one cycle each week until you reach seven rounds.

Some teachers will suggest a simple pause between these cycles, others will suggest holding the breath out with the lungs empty for the same count as the holding with the lungs full. This can be very difficult, and may be a practice you wish you move into after you get comfortable with the rhythm. If you do wish to cultivate that, it helps to remember the core of the practice - <i>surrender</i>.

The resistance to the vinyasa yoga practice was very instructive - there's always a lesson in resistance, and cultivating inner listening can be very helpful in honoring and moving through it. Ultimately, the stretching and activation of the body was fulfilling, and I was reminded that this kind of physical yoga practice helps me accept my body as it is - which, in turn, supports the embodiied and loving nature of the Sha'can path.

Do let me know how you're doing with your practice! Let's motivate each other with our words and spirits. And if you have any questions, please ask!

<i>Loka samasta sukhino bhavantu
Loka samasta sukhino bhavantu
Loka samasta sukhino bhavantu</i>

Peace and happiness to you all in the world out there. And so, so much gratitude.

