YogAfrica - December 2012

I pray Pat anj al i t o bl ess t he readers so t hat t he i l l um i nat i ve rays of yo ga m ay penet r at e and r each t hem , and t h e poi se and peace m ay f l ow i n t hem as a p eren ni al ri ve r f l ows i nt o t he sea of spi ri t ual wi sdom .

-- BKS I yengar

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YogAfrica

December 2012 CONTENTS

Message from The Chair

4

Ed’s Notes

5

Brahmanda to Pindanda to Brahmanda

6

Practical Lesson: Coping with Fatigue

10

Burrowing into Balance

12

What’s My Line

13

Iyengar on Pranayama

16

Indian Ramblings

20

Kiran Lalla

21

Stephanie Quirk in Cape Town

22

News from the Regions

23

Courses

27

Notices

30

A Poem

31

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YogAfrica

December 2012 MESSAGE FROM THE CHAIR

STRATFORD CANNI NG As we approac h t he end of 2012 we can r ef l ect on how di f f i cul t t he year has been, not onl y eco nom i ca l l y, but pol i t i cal l y as wel l. Sout h Af ri ca and t he worl d f ace many chal l enges, m aki ng i t di f f i cul t f or t he ordi nary ci t i zen t o cope.

Thankf ul l y we have yoga. Thi nk how cal m i ng a sess i on of pranayam a i s, how t he st resses of t he worl d recede duri ng an asan a cl ass, how i nvi gorat ed one f eel s af t er. Cert ai nl y an ant i dot e t o t he st resses of everyday l i f e.

So we gi ve t hanks t o Sri BKS I yengar and congrat ul at e hi m on reachi ng t he young age of 94. Appropri at e cel ebrat i ons are t aki ng pl ace i n I ndi a and al l over t he worl d.

The hi ghl i ght of our year wa s t he l aunch of our n ew websi t e af t er 5 m ont hs of hard work by a dedi cat e d t eam who sacri f i ced m any hou rs of t hei r t i m e. M y t hanks go t o Bri gi t t a Tumm on f or her i nsi ght , Judy Fara h f or her support and Ri va f or her knowl ed ge. Thanks al so g o Adri aan Gi e our new webm ast er and Lauren Ryc r of t who assi st ed i n t he new l ook desi gn.

W hat we st rove t o achi eve was si m pl i cit y, ease of navi gat i on and i ncrease d f unct i onal i t y. I t hi nk t hat , j udgi ng by t he f eedback r ecei ved, we ha ve achi ev ed t hat . However, we woul d enco urag e you t o be c ri t i cal of t he product and i f you f eel t hat t here i s anyt hi ng t hat can be im proved pl ease l et us know.

Earl i er i n t he year we host ed Dean Lerner who l ed sem i nars i n Johannesbu rg and Cape Town. Ful l report s appeared i n our June i ssue. I n Novem ber we were pri vi l eged t o host St ephani e Qui rk once agai n. She present ed a one day worksho p i n Cape Town on t he 3 r d Novem ber and t hen t he f if t h of her Rem edi al Trai ni ng Course s f rom 5 t h t o 8 t h Novem be r. The cou rse was once ag ai n hel d at Goudi ni Spa, a very speci al venu e. Twent y seven t eachers qual i f i ed t o at t end and report s f i l t eri ng back i ndicat e t hat al l f ound it rewardi ng and a great benef i t to t hei r own knowl edge of I yengar yoga. 2013 wi l l see t he si xt h and f i nal course bei ng prese nt ed i n Johannesb urg.

Loi s St ei nberg has agreed t o be i n Sout h Af ri ca i n 2013 and wi l l present course s i n Johannesbu rg and C ape Town.

The regi ons were act i ve i n present i ng regi onal cours es and t hese were wel l att ended. The out reach program m e saw Bri gi t t a Tum m on and Pat Deacon present wor ksh ops i n East London, whi l e Bri gi t t a al so present ed i n Johannesbur g.

W e end t he year wi t h a pai d up m em bershi p base of 434 m ade up of 124 t eachers, 39 st udent t eachers and 271 associ at e m em bers. Regret t abl y we saw our num bers cont ract as we st art ed t he year wit h 467 m em bers. Part of t he probl em was t he change i n of fi ce bearers and t he di f fi cul t i es f aced by t hem i n t aki ng of fi ce. As t hey set t l e i nt o t hei r rol es I h ave no doubt t hat t hey wi l l be abl e t o reve rse t he negat i ve g rowt h and i ncr ease m em bershi p agai n. There are app rox. f our t housan d I yengar Yo ga pract i t i oners i n Sout hern Af ri ca so t her e i s a l arge unt apped pot ent i al here.

Fol l owi ng a deci si on at our l ast AGM , t he East ern and Sout hern Cape m em bershi p was succes sf ul l y m i grat ed t o and i ncorpo rat ed i n t he W est ern Cape.

I congrat ul at e Lars Kruge r, Nat asha Pi ncus, Rhe W essel s, Pat t i Gri f f it hs, Jul i e Pearson and Bet t i na Sim pson on obt ai ni ng t hei r I nt erm edi at e Juni o r Level 1 cert i f i cat i on. Thei r dedi cat i on and per seve rance i s t o be com m ended. The I nst i t ut e i s ri cher f or t hei r achi evem ent s.

I n Sept em ber we were f aced wi t h t he t ragi c news of t he passi ng of Ki ran Lal l a, a t eacher i n Johannesbu r g, as a resul t of a m ot or acci dent . W e were al l shocked t hat such a gent l e, dedi cat ed, popul ar and wel l l oved person coul d be t aken so suddenl y. Our t hought s a re wi t h his f am i l y and f ri ends.

Fi nal l y I woul d l i ke t o t hank m y t eam f or t hei r ongoi ng support and advi ce. M y t hanks al so go t o our regi onal chai rpe rson s and t hei r com m i t t ees f or keepi ng t he w heel s of t he i nst i t ut e wel l oil ed. Thei r dedi cat i on t o t he i nst i t ut e i s grat i f yi ng. Furt her t hanks go t o Gi l l i an Bacon and he r As scom m com m i t t ee f or t hei r work i n t eacher t rai ni ng and M o M arshak f or t aki ng on t he Et hi cs and Cert i f i cat i on f unct i on.

Al l t hat rem ai ns i s f or m e t o wi sh al l our m em bers w el l over t he f est i ve se ason. M ay i t be a t i m e of pea ce and happi ness and m ay 2013 b ri ng you al l succes s.

Yours i n Yoga St rat f ord

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YogAfrica

December 2012 ED’S NOTES

RI VA HIRSCHOW I TZ W hat an i ncredi bl e year and i t i s alm ost at it s end. At a t im e when so m uch seem s out of bal ance, I w as i nspi red by a n art i cl e sent t o m e by Jenn y M orri s ent it l ed "Brahm anda t o Pi ndanda t o Brahm anda". The bal ance t hat i s possi bl e t o creat e i n our i nne r worl d t hro ugh Asana t ransl at es i nt o t he bal anc e i n our out e r w orl d. Thank you as wel l t o Gi l li an Bacon f or t he art i cl e "Pract i cal l esson: copi ng wi t h Fat i gue" whi ch I am sure you wi l l agree i s ver y val uabl e at t hi s t i m e of t he year Thanks once agai n t o St rat f ord f or t he m any hours to hel p put t oget her t he YogAf ri ca host ed on our wonderf ul new websi t e as wel l as all t he ot her cont ri but ors t o thi s m agazi ne.

I hope you are i nspi red t o t ake a l ook arou nd t he w ebsi t e www. bksi yengar. co. za i f you have not al ready d one so I wi sh you peace and sereni t y, st am i na and bal ance.

Bl essi ngs t o you and your l ove d ones ove r t hi s hol i day peri od.

Nam ast ĂŠ Ri va E-mail: riva.hirschowitz@gmail.com

Look f or t he l i ght . Ego i s not t he source of l i ght.

Consci ousne ss t ransm i t s t he di vi ne l i ght of ori gi n, of t he soul . Fi nd t he sun, says yo ga, di scove r t he soul .

That i s what Hat ha Yoga m eans.

- B K S I y engar

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YogAfrica

December 2012 BRAHMANDA TO PINDANDA TO BRAHMANDA

STEPHANIE QUIRK To know your pl ace i n t he grand s chem e of t hi ngs i s great knowl edge, but t o know t he grand schem e of t hi ngs wi t hi n you sounds a bi t wei rd. Can we real l y consi der t hat t he "grand- schem e" of t hi ngs i s wi t hi n oursel ves?

The concept of t he Brahm anda wi t hi n t he Pi ndanda or t he uni ver sal wi t hi n t he i ndi vi dual i s one t hat has been expre ssed i n m any di f f eri ng syst em s of t hought .

I n t he M ai tri Upani sad, you fi nd t he f ol l owi ng bei ng expre ssed: "He (t he sel f ) bear s hi m sel f i n t wo ways, as he who i s breat h and he who i s t he sun. Theref ore t wo, veri l y are t hese pat hs, i nward and out ward. - - - - Yonde r sun (co sm os) i s t he out er sel f , t he i nner sel f i s brea t h. Hence, t he course of t he i nner sel f i s m easured by t he cours e of t he out er sel f . Li kewi se t he cou rse of t he out er sel f i s m easur ed by t he c ours e of t he i nner s el f . " (Ch VI . 1) Rum i has wri t t en, "Theref ore whi l e i n f orm Thou art t he m i crocosm , i n real i t y Thou art t he m acrocosm . Ext ernal l y t he branch i s t he ori gi n of t he f rui t ; but i nt ri nsi cal l y t he branch c am e i nt o exi st ence f or t he sake of t he f rui t . Had t here been no hop e of t he f rui t , woul d t he garde ner have pl ant ed t he t ree ? So i n real i t y t he t ree i s born of t he f rui t , t hough t he f rui t seem s t o be born of t he t ree. " On t he back cover of Astadal a Yogam al a 2, Guruj i says, ' The very hea rt of m y t eachi ng has been an at t em pt t o dem onst rat e i n t he m ost pract i cal and usef ul way how any perf ect ed part of yoga cont ai ns t he essence of every ot her aspe ct , t he m acrocosm i nsi de t he m i cro cosm or t he uni ve rsal cou ched wi t hi n t he part i cul a r, l i ke t he genet i c code whi ch l i es i n t he DNA of each of our cel l s" Knowi ng hi m sel f and knowi ng t he uni verse h as f asci nat ed m an f rom t i m e im m em ori al . Si nce earl y t i m es t he anci ent nom ads and m ari ners f ound ways f or navi gat i n g t he gl obe. They observed t he pat t ern of t he st ars and cel est i al spheres; t hey m easu red t he pa ssi ng of t he se asons and began t o cal c ul at e angl e and de cl i nat i ons i n order t o bui l d great st ruct ures as t he pyram i ds of t he anci ent Egypt i ans and Azt ecs. They m ade t hei r way acros s t he great oceans and f ound new l ands.

Out of m an' s expl ori ng of hi s i nner and out er spher e s, t here have evol ved t he m any f orm s of st udy now known as t he sci ences. The sci enc es i nvol ved i n t he m appi ng of t he worl d i n part i cul ar have used l i ne, pl ane, degre e and angl e, al l i n rel at i onshi p t o t he cardi nal poi nt s of Nort h, Sout h, East and W est and t hei r i nt erm edi ari es of NW , SW , NE and SE. These are al l ways of m easuri ng pl ace i n rel at i onshi p t o a cent ral axi s or t he Nort h Pol e.

A m ap gi ves us a di agr am of t he gl obe, our envi r on m ent al uni verse. One m ay a sk, "How hel pf ul i s su ch a di agram t o us pers onal l y?" Obvi ousl y o ne has t o l earn t o use t he di agram ; one has t o i dent i f y onesel f wi t h i ts com ponent s, so t hat t hose com ponent s becom e sum m ari es of our pers onal expe ri ence. I n t he exam pl e of t he m ap of t he worl d, we use t he abst ract of t he li nes and angl es of t he cardi nal poi nt s and t he di rect i ons of space as a l ens t o f ocus. I n our asana pract i ce we m a rk ou rsel v es i n space and na vi gat e ou r own i nne r bei ng f r om t he ext ernal surf ac e, t he peri phe ry t o t he ve ry co re. From Brahm anda t o Pi ndanda. The asana i s ou r ves sel t o cros s t he great ocean.

Of t en Guruj i says t hat we l ack a sens e of di rect i on. W e do not know ou r no rt h, sout h, east and west . W e are not connect ed t o our i nn er pol e st ar. He i s t al ki ng about our i n ner di rect i on an d ori e nt at i on whi ch we do not obser ve. Of t en t here are di sparat e pa rt s of oursel ves poi nt i ng t o dif f erent di rect i ons.

Asana i s post ure, or posi t i on. I t i s pl acem ent wit hi n a whol e, of vari ous part s and aspect s of our body. A correct asan a, m eans t hat t he body i s f ol l owi ng part i cul ar l i nes and a ngl es. W hen we t al k of al i gnm ent , one of t he part i cul ar at t ri but es of "I ye ngar Yo ga", we are t al ki n g about t he ar rangem ent of t he f acet s of t he body a l ong a part i cul ar l i ne or di rect i on. The asana becom es t he l ens f or t he personal experi enc e of uni versal pri nci pl es.

W hen correct l y al i gned, t hey al i gn us t o t he sam e pri nci pl es of t he cosm os.

Not onl y are t here t he c ardi nal poi nt s wi t h t he l at i t udes and l ongi t udes; but t her e are al s o angl es an d s quare s del i neat i ng hei ght , breadt h and wi dt h; spi ral s depi c t i ng t he energy ra di at i ng i nward and out wa rd ― i . e. , t he cent ri pet al and cent ri f ugal f orces wi t hi n t he body. (Ref er pref ace t o Astadal a Yogam al a-2 ).

W hen l ooki ng at t he asanas i n Li ght on Yoga (LOY), t hese uni versal desi gns i n Guruj i ' s asana are oft en not seen. Yet t hei r recog ni t i on i s i m port ant f or t he pra ct i ce of asanas and p rana yam a. The puri t y of l i ne, angl e, square and c urv e i n Guruj i ' s as ana goe s unnot i ced and unapp reci at ed. To m i ss seei ng t hi s a spect i s a great l oss f or a pract i t i oner, as ot herwi se t he asana be com es a "show" of physi cal abi l i t y and agi l i t y. Rem arkabl e and 6

YogAfrica

December 2012

at t ract i ve t o us t hough t hat m ay be, Guruj i ' s underst andi ng and st udy of hi m sel f as a subj ect has gone f ar, f ar beyond.

Thi s art i cl e t ri es t o bri ng t he read er' s at t ent i on t o t hese ot her q ual i t i es t hat exi st i n an asana. You wi l l not f i nd som e new t echni que f rom Pune, but I woul d l i ke t o convey and of f er t o you a l ens f or you r own sel f -st udy, a l ens of cosm i c al i gnm ent .

Let us f i rst l ook at Guruj i ' s Tadasana (Sam ast hi t i ) LOY pl at e 1.

I n Li ght on Yoga Guruj i gi ves a def i ni t i on of Sam ast hi t i ― upri ght, strai ght, unm oved.

Easi l y we see t hat Guruj i ' s asan a i s upri ght and t h at i t i s strai ght. I f you run a l i ne up t he m i ddl e (a) you ca n see t he st r ai ght , vert i cal up ri ght ness. You m ay t hi nk t hat t hi s i s what every one does, but i t i s surpri si ng how m any st udent s cannot f eel t hi s cent ral st rai ght upri ght axi s.

Run a l i ne t hrough t he cent re of t he si de l at eral vi ew and t hat l i ne wi l l run t hrough t h e cent re of t he ea r, shoul de r, hi p, f em ur, knee and a nkl e. Thi s i s i m possi bl e t o f i nd i n a general cl ass, i t i s som et hi ng t hat not m any peopl e observ e or achi eve i n t hei r l i f et i m e.

That was basi c, but t he ot her word Guruj i uses t o def i ne Sam ast hi t i i s - unm oved. W hat i s unm oved about t he asana? Taki ng t he m easure of t he cel est i al sphere, whi ch we call eart h and appl yi ng it t o t he personal sphere our bod y, we can see t hat we have a ce nt ral axi s of l ongi t ude f rom sout h at t he f eet t o nort h at t he crown of t he head, t he cent ral axi s has paral l el l i nes m arki ng of f t he l ongi t udi nal degrees. But what i s unm oved about Guruj i ' s asana i s t hat t he paral l el , say f rom t he sout h poi nt of t he m i ddl e m et at arsal goes t hrough, exa ct l y t he sam e poi nt on hi s body on ei t her si de of t he cent ral axi s. Not onl y are t hey equal and paral l el l i nes, upri ght and strai ght, but t hey run exact l y t hrough t he cent re m et at arsal , cent re of t he shi n bone and t hi gh muscl e, l ower and m i ddl e abdom en, t horax and up t o t he exact cent re of t he cl avi cl e. The li nes are unm oved, t hey are const ant l y i n t he cent re of t he l i m b or t he m i d-di vi sion of t he t orso. The bones of t he l egs are arrang ed on t op of one anot her, t hei r m uscl es and t he spi ndl e s of t he ski n are ar rang ed evenl y a roun d t he bone, as m uch on t he i nsi de as t he out si de of t he l eg. The co rner s of t he di aphragm a re evenl y space d f rom t he cent re l i ne, so t oo are t he col l arbones ― t hi s i s t he unm ovedness or un di st ort edness of Guruj i ' s Sam ast hi t i. I t i s snayu vrt t i ni rodhah.

I n t he Sam ast hi t i f rom Li ght on Yoga Guruj i ' s nort h i s t o t he nort h, hi s sout h t o t he sout h. The east f aces east and t he west f aces t rue west , t he paral l el s have no di st ort i on i n bet ween.

Let us al so s ee t he l at eral a xi s. The na vel can be c onsi dere d t he equat o r of t he bo dy, gi vi ng t he di vi si ons of t he upper and l ower hem i sphe res of t he body. Col l arbone t o col l arbon e, di vi si ons of t he st ernal -cost al j oi nt s, arm pi t crease, el bow c rease, pel vi c gi rdl e, t he f ront al groi ns, t he pi t of t he i nner groi ns, t he out er f em ur j oi nt s, t he f our corner s of t he knee (f ront and back), t he i nner and out er ankl e j oi nt s, t hese are al l perf ect l y hori zont al and exact l y p aral l el t o eac h ot her. Th ose pa ral l el s a r e "unm ovi ng". Thi s "unm oved" q ual i t y of Guruj i ' s Sa m ast hi t i di st i ngui shes hi s asana f rom al l ot hers. I t i s not so m uch t hat he rem ai ned st i l l , but t hat al l t he di rect i ons, al l t he ori ent at i ons of l ati t udi nal and l ongi t udi nal paral l el s of hi s sphere do not change. Now, l et us see how we can use t he ca rdi nal di re ct i ons as a navi gat i on ai d f or ou r own a sana. W hat are t he poi nt s of t he com pa ss t hat we shoul d be f aci ng i n our asana?

Utthi ta Tri kon asana ― (Ri ght si de) I n t he East ern vi ew of t he uni verse t here are t en direct i ons of space, N, S, E, W, t hei r m i d poi nt s as wel l as f ront and back, or an axi s pe rpendi cul a r t o t he N, S, E and W axes.

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The ori ent at i ons f o r Tad asana shoul d be ke pt undi st urbed t h rough Ut t hi t a Hast a Padasana. I t i s when w e go t o Parsva Hast a Padasa na t hat we l ose our way al t hough al l we have done i s rot at e t he f ront l eg, 90 degrees t o t he si de. The cent ral l i ne t hrough m et at arsal , shi n, knee and t hi gh shoul d be m ai nt ai ned even af t er t he ro t at i on.

M ost pract i t i oners f ai l t o t urn t he knee. Fo r t rue n avi gat i on, one need s t o see t hat t he ent i r e i nsi de surf ac e f aces t he east . Usual l y t he t op i nner g roi n, t he knee and t he cal f m uscl e f ai l t o t urn; t he surf aces of t hose part s shri nk or t ur n i n a di f f erent di rect i on. It i s onl y af t er t hey t urn t hat t he ot her f aces, N, S and W al so can f ace t hei r cardi n al di rect i ons. Now go t o T ri konas ana. I n orde r t o keep t he chest f aci ng i n i t s east e rl y di re ct i on t her e needs t o be a t rem endo us rest r ai nt on t he back l e g wi t h a cou nt er revol ut i ona ry rot at i on on t he p el vi s. The arm s have t o bri ng t hei r i nne r su rf aces, pr evi ousl y hi dden, t o f ace f orward so t hat t he shoul der bl a des wo rk and keep t he upper ch est f aci ng f orward.

Utthi ta Pa rsvakona sana - (Ri ght si de wi t h t he l ef t f oot agai nst t he wal l ) Do t he asana wi t h body at 90 d egre es t o a wal l , t he back f oot suppo rt ed at t he wal l . Hol d a ro pe i n t he l ef t hand and go t o t he po se ( nat ural l y t he l ef t a rm wi l l not be ove r t he he ad). M ake sur e t hat t he rop e exa c t l y di ssect s t he cent ral axi s of t hi s l at eral ext endi ng pose. You wi l l f i nd t hat i f any part of t he body devi at es f rom i t s N, S, E and W axi s you f eel as t hough t he rope i s pul l i ng you of f cent re. For i nst ance, i f t he out er port i on of t he back of t he t hi gh l oses i t s W est f aci ng di rect i on and t i l t s f orward t o t he ground, you f eel t he rope sl i ght l y t ugs you t o t he back. I f t he ri ght i nner groi n vee rs west agai n you f eel t he pul l on t he rope. The rope i s l i ke a pl um b l i ne f or t he pose so t hat you can ex act l y gauge i t s axi s. W at ch f or t he pul l on t he ro pe as you go i nt o t he pos e and adj ust . Al ways l o ok f or t he ca rdi nal p oi nt s of N, S, E and W i n a pose and co rrect any m ov em ent t oward s t he m i d poi nt s, i . e. , t he out er t hi gh on t he back l eg s l ant i ng sout h-ea st . The pa ral l el s of t he abdom en and t ors o shoul d rem ai n i n Tadasana. So t hese a re t he ways of usi ng t he cardi nal poi nt s as navi gat i on ai ds or as a l ens f or one' s own i nner voyag e or sel f -di sc ove ry.

Let us l ook at t wo m ore of Guruj i ' s poses. See P ari p urna M at syend ras ana ( pl at e 339 LOY), t here i s a l at i t udi nal axi s f rom one shoul de r j oi nt ; I have d rawn t he l i ne al so f rom one si de f l oat i ng ri b t o t he ot he r an d f ro m one head of t he pel vi c gi r dl e t o t he ot her. The re i s a ve r t i cal axi s passi ng f rom t he t hr oat t hrough t he navel t o t he anus. I f you l ook at t he vi ew of t he back, hi s spi ne i s pl aced cent ral l y i n t he t orso, i n a st rai ght l i ne, wi t h an even wi dt h of t o rso t o each si de. The spi nal m us cl e s rem ai n evenl y par al l el t o t he spi ne. Pa ri pu rna M a t syendrasan a i s an advan ced t wi st i ng pose and yet Guruj i has m ai nt ai ned Tada sana o n t he ent i re f ront an d b ack of t he t orso. To m ai nt ai n t hat proport i on and pa ral l el i t y of t he vert i cal and hori z ont al axi s i n Pari pu rna M at syendrasan a i s a di f f erent m at t er al l t oget her.

Now l ook at t he Pari vrt t a Janu Si rsasana i n Art of Yoga.

Here I have drawn i n t he l i nes of t he t o rso. I f st andi ng i n Tadasa na t hese l i nes woul d be t he l at i t udi nal paral l el s. I t i s real l y very rem ark abl e how Guruj i m ai nt ai ns an even spaci ng bet ween al l t he paral l el s, t he m ost 8

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December 2012

rem arka bl e bei ng t he equ at ori al l i ne t h rough t he n avel , not onl y d oes t hat navel m ai nt ai n i t s po si t i on i n t he cent re of t he body, m i dway bet ween t he crown of t he head and t he crown of t he knee, but al so t he navel i t sel f m ai nt ai ns t he sam e sha pe as t hough Gu ruj i was st an di ng i n Tada sana i . e. , hori z ont al l y ac ross t he bod y. Thi s i s t he unm oved of Sam ast hit i .

There a re t wo f u rt her beaut i f ul exam pl es of Gu ruj i ' s asanas bei ng wel l al i gned wi t h t he t en di re ct i ons. I n t hi s case bot h t he a sanas are p erf o rm ed wi t h very l i t t l e base on t he f l oo r. See t he Nat araj as ana, t he due nort h, sout h east and west of t he bac k l eg (s hi n due east , cal f m uscl e due west , f ro nt of t he t hi gh due sout h an d bac k of t he t hi gh - i nsi de and out si de due nort h), t he perpendi cul ari t y of t he st andi ng l eg, t he ascendi ng t orso, t he bal ance of t he ext ended arm . Al l are due poi nt s on t he com pass. Then i n Vrsc hi kasan a, t here i s a l ovel y SW t o NE l i ne on t he i nner spi nal col um n as wel l as t he l at eral edge s of t he bac k t ors o. To kee p an un -de vi at ed di rect l i ne bet ween hi p and knee as he has done re qui res not onl y t hat t he l engt h of t he t orso i s m ai nt ai ned but al so t he i nner and out er si des of t he t orso are k ept paral l el . Then t here i s t he support i ng arm , especi al l y t he upper arm ― NORTH/ SOUTH. To use t he t en di re ct i ons of space as a t ool f o r as ana m eans we a re wor ki ng w i t h an "i dea" - agam ah. Agam ah i s one of t he t hree vari at i ons of pram ana. Pram ana i s one of t he f i ve m odi f i cat ions of ci t t a (see Yoga Sut ra, 1. 6, and 1. 7). To go f rom t h e i dea t o t he i deal i s t o m ove f rom agam ah t o p rat yaksa.

From usi ng a scri pt u ral aut ho ri t y, i n t hi s case t he t e n di rect i ons of s pace are t o b e not ed, and f ol l owed w i t h our own di rect pe rcept i on. W e use t he wal l and rop e an d t he cardi n al poi nt s as a m ea sur e, or an i dea f rom t here vi a st udy, anal ysi s and i nf erenc e (anum an a). From here, we can t ake our sel ves t o di rect knowl ed ge. Agam ah, anum ana and pr at yaksa a re al l f orm s of val i d knowl edge. They l ead us t o t he very c ore of ou r bei ng t hat i s al i gned wi t h t he t en di rect i ons of t he cel est i al Uni verse.

Thi s way, i f asana and pranayam a are do ne wi t h t he t en di rect i ons as ori ent at i on, t here can be no ro om f or doubt , conf usi on o r bewi l de rm ent . There i s onl y pl a ce and space f o r cl a ri t y, and a cl e ar g ui ded pi ct u re f or a ri ght perf orm anc e t hat has no m i st akes i n t hought and act i on.

The ef f ect of yoga i s t hat you are ki ndl ed wi t h t he li ght on knowl edge, whi ch keeps you com pl et el y pur e wi t h an i nnocent m i nd and not wit h an arrogant m i nd.

-- B. K. S l yengar Repri nt ed f rom Y o ga Rah as y a 8 V ol 8. 4, 2001

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YogAfrica

December 2012 PRACTICAL LESSON: COPING WITH FATIGUE

YOGACHARYA BKS I YENGAR

"The mind fluc tuates and brings fear .

One has to be above the mode o f the mind to reach the ultima te of body's mobility" M i nd i s f l ui d and body i s sol i d. M i nd bei ng f l ui d, f l uctuat es bri ngi ng f ea r t o perf o rm . I t i s a nat ural phenom enon.

But , t he purusa, t he at m a or t he spi ri t i n u s has t o b e brou ght t o t he su rf ace. Not onl y have I t o keep t h e m i nd under cont r ol but al so l ear n t o com e out f rom t he c om pul si ons of ag e. One ha s t o be ab ove t he m ode of m i nd and bui l d up a f ram e of t hi nki ng t o reach t he ul t i m at e of t he body' s m obi li t y.

M ent al f at i gue i s experi enced m ai nl y when t he bra i n and nerve s get t i red. The exce ssi ve use of t he brai n, nerve s, senses of perc ept i on; m ai nl y t he eyes and e ars, caus e m ent al f at i gue. On t he ot her hand, physi cal f at i gue i s f el t m ai nl y i n t he st ruct ural body. W hen ove rworke d, t he neurom uscul a r syst em begi ns t o get af f ect ed, causi ng t he nerves t o suf f er. Obvi ousl y t he brai n does not respond al ong wi t h t he m ot or f unct i oni ng of t he body, af f ect i ng t he m ent al f unct i oni ng l i ke t hi nki ng or reasoni ng.

Let m e ref er t o dyu rveda here whi c h ref e rs t o t he de rangem ent of t he t hree h um ours i n t he bo dy. The de range m ent occurs when t he re i s ei t her l oss o r exce ss of h um our. I f one hum our i s vi t i at ed t he ot her t wo al so get di st urbed. The vayu o r vat a i s basi cal l y t he ne rvou s sys t em . Over-exert i on, shoc k or f ea r, and m ent al di st urbance s cause t he l os s of ner ve f orc e. Thi s can cause l an gu or, dul l ness, ove rsl eep, u neasi nes s, absen ce of hap pi ness or hi l ari t y, short ness o r l oss of speech, et c. Thi s m ay happen when t here i s l oss of vayu.

On t he ot her hand, when t here i s exc ess of vayu, on e f eel s t rem or or t rem bl i ng of l i m bs, i nsom ni a and decreas e of bodi l y st rengt h. I n ot her wo rds, whene ver t he re i s l oss or e xces s of vat a, pi t t a and sl esm a i t af f ect s t he body i n t he begi nni ng and l at er t he m i nd. Si m i l arl y, i f t he body f at i gue i s al l owed t o cont i nue, i t wi l l l ead t owards m ent al f ati gue. The f i rst i ndi cat i on of t hi s ascendi ng f at i gue i s f elt on t he nerves.

Loss of pi t t a i ncreas es bodi l y heat an d di gest i on i s i m pai red. The di st urbe d f unct i oni ng of t he di gest i ve s yst em causes m ent al d epre ssi on. Obvi ousl y, l os s of phy si c al st rengt h wi l l l ead t oward s m ent al f at i gue. Excess of pi t t a causes weakn ess of t he sense organs an d di m i ni shi ng of st rengt h. For exam pl e, when t he eyes suf fer wi t h gl aucom i al t ensi on, i t causes brai n f at i gue l eadi ng t owards m ent al f at i gue.

So as a t eacher, I see t he reason behi nd t he f at i gue. W hen I know t hat a person i s suf f eri ng wi t h i nsomni a, or oversl ee p or i ndi gest i on, t he progr am m e of pract i ce has t o be changed.

W hen physi cal l y t i red, t he l i m bs, ner ves do not re sp ond. The sy st em get s dri ed u p. I t hen res ort t o r ej uv enat i on pract i ces t hrou gh i nve rt ed asana -s, Ad o M ukha Vri k shasana and bac k be nds such as Vi pari t a Dand asa na an d Kapot asana.

Adho M ukha Svana sana, Ut t anasana, Si rsas ana, Adho M ukha Vrk sasan a, Pi ncha M ayura sana, Vi pari t a Dandasana, Kapot asan a, Set ubandha Sa rvang asana, Sa rvanga sana, Hal asana a nd Paschi m ot t anasan a hel p i n recoveri ng f rom phy si cal f at i gue.

W hen I am m ent al l y t i red, I f eel t he f at i gue at t he back of t he brai n, I resort t o asana f or rest i ng t he l obes of t he brai n and rej uven at i on of t he m i nd. For t hi s I do Si rsasan a on a rope, f orwa rd bend s such as Jan u Si rsasana, Tri ang M ukhai k apci da Pas chi m ot t anasana and st ay f or l ong pe ri ods of t i m e i n t hese asana-s; ba ckb ends, Sarvang asana, Hal asana and t hei r vari at i ons and f i nal l y Savasana wi t h wei ght s on t he t hi ghs wi t h back of t he chest on hard r ect angul a r pl anks.

The ext ent of f at i gue al so depend s upon t he p rof ess i on of a perso n. A surge on af t er pe rf orm i ng a com pl i cat ed surgi cal op erat i on m ay f eel ph ysi cal as wel l as m ent al f at i gue. Then I have t o chang e t he cou rse of pract i c e and gi ve rest i ng asa na- s l i ke ro pe Si rs asana, Dwi Pada Vi pari t a Danda sana o n chai r, Set u Bandha S arvan gasana o n ben ch, suppo rt ed Hal as ana an d Sava san a wi t h bearabl e wei g ht on t he f or ehead wi t h t he e y ebrows m ovi ng t owards t he eyes.

Physi cal f at i gue i s l essen ed wi t h i nver si ons an d f or ward ext ensi o ns l i ke Ja nu Si rs asana, an d so f o rt h, wherea s m ent al f ati gue i s l essened wi t h i nversi ons as wel l as backwar d ext ensi ons.

Fat i gue causes ho rm onal i m bal ance whi ch coul d be t em porar y.

The m ent al Pres sur e com es wi t h physi cal e xert i on. I n t he f orwa rd ext en si ons l i ke Janu Si rsas ana, ob vi ousl y t heover st i m ul at ed adren al s are q ui et ened. But on t he ot her hand, i f m ent al f at i gue has caused t he p hysi cal dul l ness and l azi ness, t hen back -bendi n gs such as D wi Pada Vi pari t a Dandasana are hel pf ul . The adrenal s wi l l 10

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be st i m ul at ed. Theref ore, t he adj ust m ent i n one' s pr act i ce req ui res vast di sc ret i on. Physi c al exe rt i on do ne beyond one' s ph ysi cal cap aci t y, l i ke carr yi ng heav y w ei ght s or wal ki ng m ay caus e breat hl es snes s. The supi ne asana open t he t ho raci c cavi t y, expan d t he chest an d bri ng f reedom i n di aph ragm at i c regi on. Ther ef ore, Supt a Baddha Konasan a, Supt a Vi rasana, Supt a Svast i kasana . As t he breat hl essness i s rem oved, t he m ent al f reshness i s f el t .

Theref or e, as one cannot dem arcat e bet ween t he body and m i nd, so al so one cannot dem arcat e bet ween physi cal and m ent al f at i gue. Of t en I say where t he body a warenes s ends, t he m i nd awareness be gi ns, so al so where t he body f at i gue cul m i nat es, t he m ent al f at i gue t oo cul m i nat es.

"One cannot demarcate between body & mind , so also one cannot demarcate between body & menta l fatigue.

When body fa tigue culminates, mental fa tigue too culminates ."

Repri nt ed f rom Y o ga Rah as y a, V ol . 1. 5 No. 1: 20

I f t he mi nd i s predom i nant duri ng i nhal at i on, you are doi ng egot i st i cal pranayam a. I f t he m i nd descends, and i t i s t he heart t hat i s predom i nant , you are doi ng t rue, hum bl e pranay am a.

-- B K S I y engar

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YogAfrica

December 2012 BURROWING INTO BALANCE

MERYL URSON One of t he m ost com m on reasons p ract i t i oners gi ve f or havi ng i ni t i at ed and m ai nt ai ned a yoga p ract i ce i s t hei r searc h f or bal ance. The yogi c appr oach t eache s t hat physi cal bal ance creat es em ot i onal , m ent al and spi ri t ual bal ance and t hat a l i ght , cal m and ha rm oni ous st at e on t he m at can be t ra nspo rt ed i nt o eve ry ot he r f acet of l i f e.

But how does bal ance work? Acco rdi ng t o BKS I yengar, t he body’ s i nt el l i gence i s t he m ai n i ngredi ent requi re d t o creat e i t , rat her t han raw st rengt h. I f onl y t he l at t er i s us ed an i l l usi on of b al ance m ay be f ound i n t he asanas, but i t wi l l al ways l ac k t he e ssent i al sym m et ry an d r el axat i on t hat def i ne t r ue bal an ce. Real l e arni n g can al so onl y occu r i n a st at e of concord and awaren ess.

W hen at t em pt i ng t o f i nd one’ s bal ance i n an asana, as i n l i f e, one si de of t he body (or l i f e i ssue) wi l l al ways overpowe r t he ot her. Guruj i ’ s advi c e her e i s t o al l ow t he st ronger si de t o t each t he wea ker, so t hat t he pract i t i oner i s c hal l enged const ant l y t o t ransf er knowl edg e, consci ou sness and power f rom on e si de of t he b ody t o t he ot her. Thi s process i s cal l ed ‘ spars ha’ .

W hen t hi s occurs t he st ron g and chal l engi ng si de of t he body i s m et by an equal count er chal l enge on t he weaker si de. Thi s way a t rue and dynam i c bal ance i s creat ed and m ai nt ai ned, pul si ng wi t h vi brant energ y.

But not onl y t he l ef t and ri ght si des ar e t o be br ough t i nt o bal ance. Al l aspect s of t he asana m ust be pa i d t he sam e at t ent i on: st abi l i t y, st ret ch, i nt ensi t y and spac i ng, so t hat no aspe ct i s ne gl ect ed o r i dl e. E ven t h e per spi rat i on shoul d f l ow evenl y f rom corre spondi ng pa rt s of t he body.

To begi n t he process of bal anci ng i n an asa na, one m ust al ways at t end m et i cul ousl y t o t he base and ensure t hat i t i s st abl e on al l of i t s pa rt s. W het her t hese a re t he t wo f eet , t he t wo si de s of t he crown of t he h ead o r any ot her pa rt s, al l corresp ondi ng ar eas on t hem m ust be wei ght ed equal l y on l ef t and ri ght , back and f ront .

The st abi l i t y cre at ed by t hi s al l ows f o r a gra dual ev o l ut i on and ri p eni ng of t he asan a, a ref i nem ent t hat e vent ual l y m arks t he pract i ce as cl ear and m at ure.

These qual i t i es se ep si l ent l y i nt o t he p ract i t i oner’ s l i f e out of t he habi t ual pract i ce of co nst ant i nvest i g at i on, scrup ul ous adj u st m ent and pat i ent rest rai nt . The st at e of bal ance requi r es i nt ense pre sence of body a n d m i nd – a st at e whi ch al so becom es m ore habi t ual wi t h su st ai ned pr act i ce. And as Gu ruj i say s: ‘ I f you bal a nce i n t he present , you are l i vi ng i n Et erni t y. ’ The next vi t al i ngr edi ent f or f i ndi ng b al ance i n an as ana i s t o see k t he m edi an l i ne of t he body i n ord er t o di st ri but e t he ene rgy opt i m al l y. Thi s i s t he i m agi na ry l i ne t hat ru ns v ert i cal l y f rom t he cr own of t he head t h roug h t he peri neum t o a poi nt bet ween t he f eet j ust at t he front of t he heel s.

Accordi ng t o yogi c t hi nki ng, waveri ng away f rom t hi s l i ne draws one i nt o t he past or t he f ut ure. W averi ng f orward or vert i cal l y upwa rd i s gen eral l y rega rded a s a f ut ure ori ent at i on. W averi ng ba ckwar d or v ert i cal l y downward – a past o ne. The t ask t he ref ore i s t o sp read t he part s of t he bod y ho ri zont al l y e. g. t he a bdom en, s o t hat past and f ut ur e m ay m eet i n t he pre sent . Bal ance, acco rdi ng t o t he se i deas, t he ref or e bec om es l ocat ed not onl y i n space, but i n t im e t oo.

An aspect of bal ance t hat sho ul d nev er be om i t t ed f r om pract i ce i s t hat of l eel a, o r pl ayf ul ne ss. Si nce p erf ect bal ance i n l i f e or yo ga wi l l probabl y cont i nue t o el u de m ost of us f or a l ong t i m e, we m ay as wel l l i ght en t he seri ousn ess of t he subj ect s wi t h hum our. Rem em beri ng t hat our i m perf ect i ons def i ne our hum ani t y, rol l i ng l aughi ng on t he f l oor wi t h t hat t hought when we f al l out of bal ance m ay be j ust t he spur t o get us up agai n.

And when t hos e m om ent s of bal anc e a re at t ai ned, t h ey shoul d becom e m om ent s of dhyana – of c ont em pl at i on.

Si l ent t hey are, sacred and pre ci ous enou gh t o keep our pra ct i ce al i ve wi t h possi bi l i t y.

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YogAfrica

December 2012 WHAT’S MY LINE

ROGER COLE

Once you find proper alignment in Tadas ana, you'll balance with ease in Headstand.

Can you com pl et e t he f oll owi ng sent ence? "A good Sal am ba Si rsasa na (Suppo rt ed Head st and) i s l i ke (a) a banana, (b) a j ackkni f e, (c ) a l eani n g t ower, (d) a t al l , el egant spi re. " The answe r i s obvi o usl y d, but w hat i f t he sent ence i s i nst ead, "M y Headst and i s l i ke. . . "? For a l ot of peopl e, t he answer i s "I don' t know. " Af t er al l, you can' t see your own body when yo u' re st andi ng on your head, so unl es s you have out si de hel p, yo u have t o use i nt ernal sensat i ons f rom you r m uscl es, t endons, and j oi nt s i n or der t o l i ne you rsel f up i n t he pose. B ut when you l earn wh ere t o di rect you r at t ent i on, i t i s rem arkabl y easy t o avoi d com m on m i st akes such as a rchi ng b ac k t oo f ar i nt o t he i nf am ous banana shape, bendi ng f orwa rd at t he hi ps and c reat i ng t he j ackk ni f e, or t i l t i ng your ent i re body f orward o r backwar d, m aki ng you t he Leani ng Tower of Headst and. W i t h j ust a li t t l e pract i ce, you can f eel your way i nt o near-pe rf ect Headst and al i gnm ent .

W hen you f i nd your l i ne i n Headst and, i t ' s a beaut i f ul t hi ng. Your bone st ruct u re nat u ral l y supp ort s y ou, and t he pose f eel s l i ght , easy, qui et , and rej uvenat i ng. You st i l l use your m uscl es, but onl y f or t he rel at i vel y undem andi ng t ask of kee pi ng you r bon es st ac ked ve rt i cal l y on one anot he r. W hen yo u a re out of l i ne i n Head st an d, on t he ot her hand, t he po se becom e s a t ense, wobbl y, f at i gui ng st ruggl e agai nst gra vi t y i n whi ch you r m uscl e s bea r t oo m uch of you r wei ght a nd m ust gri p const a nt l y t o prevent col l apse. So i t ' s wel l wort h y our whi l e t o p ut i n t he m i ni m al i nvest m ent of t i m e and ef f ort i t t akes t o l earn good Headst an d al i gnm ent .

Star t at the M ountai n A t ri ed-and -t rue t ech ni que f or f i ndi ng you r al i gnm ent upsi de down i s t o st art ri ght si d e up, i n Tadasana (M ount ai n Po se). I f you l earn t o c reat e a st rai ght ve rt i cal l i ne i n Tad asana by cui ng i n t o i n t ernal sensat i ons rat he r t han rel yi n g on ext ern al f eedbac k, you can re -cr eat e t he expe ri ence i n Headst and. Three al i gnm ent t echni ques i n Tadasana a re pa rt i cul arl y h el pf ul . They are (1 ) neut ral i zi ng yo ur pel vi c t i l t and l um bar curve, (2) neut r al i zi ng t he f ront -t o-ba ck pl acem ent of your pel vi s (m eani ng, don' t pus h you r hi ps t oo f ar f o rwar d or t oo f ar back), and ( 3) al i gni ng you r whol e body wi t h gravi t y.

Fi nd a Neutral Curve To l earn t he f i rst al i gnm ent pri nci pl e, set up t he f oundat i on f or Tadasana by st an di ng wi t h your heel s on e i nch apart and t he si des of your bi g t oes (or t he j oi nt s at t he base of t he t oes) t ouchi ng. Di st ri but e your wei ght equal l y bet ween your i nne r and out er f eet . St rai ght en your knee s and poi nt your kne ecaps st rai ght ahead .

To pl ace you r pel vi s i n a neut ral posi t i on, put y our f i ngers on you r l ef t and ri ght pel vi c ri m s (t he t op e dge of your pel vi s j u st bel ow t he si des of you r wai st , al so k nown as t he i l i ac c rest s ) a nd t r ace f o rward al ong bot h ri m s as f ar as you can go. At t he f ront of each ri m you'l l f i nd a bony prot rusi on; t hat ' s t he ant eri or superi o r i l i ac spi ne, or ASI S. Keepi ng y our f i ngers on each ASI S, bri ng y our at t ent i on t o t he p osi t i on of yo ur pubi c t ub ercl e s (t he f orwardm o st poi nt s of bone on t he m i dl i ne of your pel vi s, about si x i nch es bel ow you r navel , of t en i ncorrect l y ref er red t o as "t he pubi c bone ").

Ti l t your pel vi s so you r ASI Ses m ove f orwa rd and y o ur pubi c t ube rcl es m ove b ack. Not e how t hi s l i f t s your t ai l bone (coc cyx ) away f rom your heel s. Cont i nue t i l t i ng unt i l you f eel t he vert ebrae of your l ower back (l um bar spi ne) com pr essi ng agai n st one anot her.

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Next , gent l y cont ra ct t he m uscl e s t hat co nnect t he b ase of y our but t ocks t o t he b ack of you r t hi ghs (t he gl ut eus m axi m us and ham st ri ng m uscl es ) t o m ove you r ASI Ses backwa rd and y our p ubi c t uber cl es f orwa rd. Feel how i s t i l t s your t ai l bone t oward you r heel s and de com pr esses your l ower ba ck. St op t i l t i ng preci sel y at t he poi nt where yo ur ASI Ses an d pubi c t ube rcl es l i e i n t he s a m e vert i cal pl ane; t hat i s, t he t ubercl es shoul d be ne i t her i n f ront of nor behi nd t he t wo ASI S bones. W hen you achi eve t hi s neut ral pel vi c t i l t , your l ower back wi l l have a m oderat e i nward cu rve and wi l l f eel nei t her com pressed nor st ret ch ed. Thi s i s your neut ral l um bar cu rve.

Trace i t wi t h your hand t o get a se nse of i t s shape. Now repeat t he sam e pel vi s-t i l t i ng sequen ce seve ral t i m es, bot h wi t h and wi t hout t he hel p of your hands, u nt i l you get an i nt ui t i ve, i nt ernal , hands -f re e sens e of h ow t o m ove your pel vi s and l um ba r spi ne f rom t he f orwa rd -t i l t ed, overarc hed po si t i on back t o neut r al . Thi s w i l l com e i n very handy i n Headst and.

Pl ace your Pel vi s i n Space The next st ep i s t o posi t i on you r pel vi s i n Tadas ana so t hat , when vi ewed f rom t he si de, your an kl e j oi nt , hi p j oi nt , and ear al l l i e on t he sam e l i ne. Bend you r r i ght knee and l i f t your ri ght f oot of f t he f l oor t o cr eat e a creas e i n your hi p j oi nt . Press you r ri ght f i ngert i ps i nt o t he m i ddl e of t he crease, where y ou wi l l f eel your hi p f l exor m uscl es cont ract i ng st rongl y. Kee pi ng yo ur f i n gert i ps on t hi s sp ot , ret ur n you r f oot t o Tadas ana, a nd f i nd t he sam e spot on t he ot her si de wi t h t he correspo ndi ng f i ngert i ps of your ot her hand.

Now, wi t h bot h f eet on t he f l oor, press you r f i ngers i n f i rm l y t o i ndent t he fl esh, and not i ce how hard o r sof t i t f eel s. I f your p el vi s i s i n neut ral , t hen t he hi p f l exo rs wi l l f eel sp ri ngy. Keepi n g you r f i nge rs t he re, d ra w you r t ai l bone t oward your heel s t o pre vent com pres si on i n your l ower back, and t hen del i be rat el y shi f t your hi ps f orward u nt i l your pel vi s i s di rect l y ab ove you r t oes. Not i ce t hat t he f l esh har dens unde r you r f i nger s. Tha t ' s because yo ur hi p f l exo r m uscl es a re st ret chi ng; i t ' s a cue t hat you' re c reat i ng a ban ana sha pe wi t h your b ody b y backbendi n g at t he hi p j oi nt s (t he banana woul d hav e a d eepe r cu rve i f you l et you r l owe r b ack arc h m or e, but don' t do t hat ).

Next , shi f t your hi ps backward s o your p el vi s and t ru nk t i p f orward and you r f ront hi p cr eases d eepen. Fe el t he f l esh becom e sof t under your f i ngers a s t he m uscl es sl acken. You are now i n t he j ackkni f e shape. Repeat t he f orward and bac kward shi f t of your pel vi s, f i rm i ng your gl ut eal regi on each t i m e you m ove f orward, unt i l you f i nd t he posi t i on wher e t he f l esh unde r yo ur f i nge rs f eel s sp ri ngy, exa ct l y hal f way bet ween har d and sof t . I f you have not l ost y our neut ral p el vi c t i l t , your ankl e j oi nt , hi p j oi nt , and ear wi l l now al l l i e on t he sam e s t rai ght l i ne.

To appl y t hi s t o Headst and, you ha ve t o l earn t o do t he sam e t hi ng wi t hout usi ng you r f i nge rs. Repeat t he sam e exerci s e i n Tad asana, h ands f ree, payi n g cl ose at t en t i on t o t he sensat i on of st ret ch t hat ari se s i n yo ur hi p f l exors when yo u shi f t your hi ps f orwa rd and t he f eel i ng of l axi t y t hat devel ops when you shi f t t hem backw ard.

Learn t o i dent i f y i nt ui t i vel y what your f ront hi p cr eases f eel l i ke when t hey ar e exa ct l y hal f way be t w een st ret ched and sof t . I f you' ve kept your pel vi c t i l t neutral , you' ve f ound your st r ai ght Tadasana l i ne.

Al i gn your W hol e Li ne Al t hough your body i s now i n a st rai ght li ne, t he l i ne m ay not be perpendi cul ar t o t he f l oor. Your whol e body m i ght be t il t ed, j ust as t he f am ous Leani ng Tower of Pi sa t i lt s at an angl e t o t he ground. I f you are l eani ng f orward, you wi l l f eel m ore wei ght on t he bal l s of your f eet t han on your heel s; i f you are l ea ni ng backw a rd , your heel s wi l l f eel t he excess wei ght .

However, t here' s anot he r, m ore p reci se way t o gau g e whet her y our T adasa na i s t i l t i ng. Your ne rvou s sys t em i s prog ram m ed t o know exact l y wher e vert i cal i s. I f you l ean f orward, i t wi l l aut om ati cal l y cont ract your l owe r-ba c k m uscl es t o prevent you f rom f al l i ng f orward; and i f you l ean back, i t wi l l aut om at i cal l y cont ract your abdom i nal m uscl es t o prevent you f r om f al l i ng backward. Theref ore, t o det ect when you are p reci sel y v ert i cal , al l you need t o do i s f i nd t he posi t i on i n whi ch bot h set s of m uscl es rel ax.

The m ai n m uscl es t o wat ch are t he l um bar erect or s pi nae group i n back and t he rect us abd om i ni s i n f ront . To f eel t hem i n act i on, press t he f i ngert i ps of one han d i nt o your abd om en so t hey st r addl e you r na vel , and t he t hum b and f i ngert i ps of t he ot her hand i nt o t he corre spondi ng spot s st ra ddl i ng your spi n e. M ai nt ai ni ng your Tadasana l i ne, l ean yo ur whol e body f o rward as a uni t , f rom head t o ankl es, and you' l l f eel t he erect o rs i m m edi at el y cont ract , whi l e t he abdom i nal s wi l l rel ax i f you l et t hem . Next, t il t f ar back on you r heel s wi t hout archi n g your bac k, and your abd om i nal s wi l l cont ract , whil e your ere ct ors sof t en and r el ax.

Lean f orward an d back agai n and agai n, m ore and m ore subt l y, unt i l you reach t he pl ace where bot h you r erect ors and yo ur abd om i nal s are rel axed at t he sam e t i m e. Assum i ng t hat your pel vi c t i l t , l um bar curv e, an d hi pcreas e st ret ch are al l st i l l neut ral , t he li ne of your body shoul d now be perf ect l y vert i cal .

Repeat t he sam e f orward-ba ckward t i l t i ng exerci se i n Tadasana a f ew m ore t i m es, f eel i ng when t he abdomi nal 14

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and erect o r m uscl es are c ont ract ed an d when t hey ar e rel axed. Pract i ce unt i l you can i nt ernal l y sen se t he pl ace where bot h are r el axed at t he sam e t i m e.

Turn I t Over Once you' ve m a st ered t he se adj u st m ent s, i t ' s easy t o t ransl at e t hem t o Head st and. The i nst ruct i ons bel ow assum e t hat you al re ady have a st rong, wel l - al i gned f o undat i on i n Hea dst and and can bal ance easi l y wi t hout support . Nevert hel ess, do t he pose wi t h your back abo ut one f oot away f rom a wal l so you can experi m en t w i t h shi f t i ng your wei ght backward wi t hout f ear of f al li ng.

Com e i nt o Headst and wi t h your el bows shoul de r -wi dt h apart . Once you a re up, pr ess t he l i t t l e-f i nger si de of your hands, wri st s, and f ore arm s st rai ght d own i nt o t he f l oor so t he y s uppo rt pa rt of yo ur body wei ght . Pl ace your head so t he rem ai nde r of your body wei ght f al l s on, or a l i tt l e i n f ront of , t he crown (t he hi ghest spot on t he t op of your head when you are st andi ng, i n l i ne wi t h t he openi ngs of your ears). Li f t your shoul der bl ades t oward t he cei l i ng and press t hem f i rm l y f orward i nt o your bac k. St rai ght en your kn ees com pl et el y. Bri ng you r heel s one i nch apart and t ouch t he si des of your bi g t oes t oget her. Press t he i nner edg es of your f eet upward.

Taki ng speci al c are not t o di st urb your f oot posi t i on, neut ral i ze yo ur p el vi c t i l t and l um bar cu rve b y cont r act i ng your gl ut eus m axi m us and ham st ri ng m uscl es and m ovi ng your t ai l bone t oward your he el s. Now, contract i ng even ha rder t o p revent com p ressi ng you r l ower bac k, del i berat el y cre at e a banana -sh aped pos e by shi f t i ng you r hi ps hori z ont al l y f orwa rd (so t hey ar e now di rect l y a bove yo ur el bows) and shi f t i ng your f eet backwa rd a si m i l ar am ount t o keep your bal ance. Feel t he st rong st ret ch t hat t hi s creat es on your f r ont hi p crease s.

Next , change t o a j ackkni f e posi t i on by sl owl y shi f t ing your hi ps b ackwa rd and yo ur f eet f orward, ove r y our el bows. Sense t he sof t ness of your f ront hi p crea ses. From t he j ackkni f e, cont ract your gl ut eal s agai n and sl owl y m ove you r hi ps f o rward and f eet backwa rd u nt i l your f ront hi p c reas es j ust b egi n t o f eel ov erst ret ched. F i nal l y, m ake su re t hat y our t ai l bone i s drawi ng t oward you r heel s so t hat y our l um bar cu rve i s st i l l neut ral , t he n m ove your hi ps sl i ght l y back and you r f eet sl i ght l y f o rw ar d unt i l you r f ront hi p c reas es c om e t o neut ral , nei t h er t oo st ret ched no r t oo sof t .

Your body wi l l now be i n a st rai ght li ne f rom ankl es to hi ps t o ears. Wi t hout di st urbi ng t hat l i ne, del i berat el y t i l t t he ent i re l engt h of your body f orwa rd, as a uni t , unt i l you f eel excess wei ght on your el bows and sense t he e r ect or m uscl es al o ngsi de yo ur l um bar spi ne c ont ract i ng. Th en, st i l l keepi ng t he l i ne, t i l t backward bi t b y bi t , t ryi ng at each m om ent t o rel ax t he l ower-back m uscl es. The i nst ant you are abl e t o rel ease t hem , st op. Check t o be sure t hat you have not t i l t ed so f ar back t hat your a bdom i nal m uscl es cont ract .

Fi ne-t une yo ur p ose u nt i l your a bdom i nal s and ere c t ors a re bot h s of t , whi l e your l ow back and f ront hi p crea ses are bot h neut ral and, voi l Ă ! You wi ll be i n a perf ect l y vert i cal Headst and, exqui si t el y bal anced and re achi ng st rai ght f or t he h eaven s, l i ke a t al l , el egant spi re. A nd t he real b eaut y of t hi s i s t hat , no w, you know how t o f i nd yo ur wa y back t o t hi s pl ace anyt i m e you wi sh.

Pl ay i t Safe Headst and ca n do won der s f or your ci rc ul at i on and your st at e of m i nd, but i t i s usual l y cont rai ndi cat ed i f you have hi gh or l ow bl ood p ressu re, gl au com a, neck p r obl em s, or a re m enst ruat i ng. Che ck wi t h yo ur heal t h ca re provi de r.

Rog er Col e, P h D, i s a cer ti fi ed I yen g ar Y og a tea ch er an d sl eep r esear ch sci en ti st i n Del M ar , Cal i for n i a. F or m or e i n for m ati on , vi si t h ttp :/ / r og er col ey og a. c om .

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December 2012 IYENGAR ON PRANAYAMA

BKS IYENGAR Q. ‒ Coul d you expl ai n the di fference betwe en pra nayam a and deep breathi ng?

You know, when I pi cked up t hi s ro se j ust now t o dr aw i t s f ragrance, m any of you l au ghed. But t he ques t i on i s very app rop ri at e i n t he way i n whi ch I sm el l ed i t. This f l ower has a t rem endous f rag ran ce. I f I t ake i t i nsi de l i ke t hi s (sni f f s f or ci bl y), I can' t g radual l y t ake o r f eel t he f rag rance of t he f l ower, i s i t not ? But g ent l y I d ra w t he f ragran ce wi t h m y breat h. I get t he f ragr ance m ovi ng t hrough t he ca rpet of m y nost ri l s t i ckl i ng m y m em br anes.

Thi s i s t he sam e wit h deep breat hi ng and prana yam a breat hi ng.

Deep bre at hi ng i s no rm al l y done t hroug h t he ph ysi ca l react i on f r om t he body when t he breat h i s t aken. A s bei ng i s et ernal , so i s nat ure. The spi ri t , t he sel f, t he soul , i s im m ut abl e, whereas nat ure i s m ut abl e and changeabl e. Now, our bodi es a re m ade up of f i ve el em ent s: et her, ai r, wat er, f i re and e art h. W hen we do dee p br eat hi ng, we f orget t he subt l e el em ent , t he et her, and start f rom t he ot her end, t he eart h. W hen you b reat he i n or i nhal e f orci bl y, t he eart h i s act i vat ed f i rst . Then act on t he qual i t y of eart h, whi ch i s not hi ng but t he m ovem ent of t he m uscl es. W hen you breat he out or ex hal e an d t he breat h com es t o an end, you e xpe ri ence t he space wi t hi n t he body. So, i n deep breat hi ng, t he i ni t i ati ve com es f rom t he eart h. But i n pranayam i c breat hi ng a l l t he el em ent s are kept pa ssi ve t o ex peri en ce t he vi b rat i on and spa ce. The qual i t y of et her i s vi brat i on o r s ound.

The sound of t he i ncom i ng breat h shoul d be so sof t , so del i cat e, t hat t he sound, whi ch vi brat es com es f rom t he i nner i nt eri o r sp ace t o t ouc h t he pl ac e, t he body of t he chest wal l . Then i t f orm s i nt o a shape, t he ri ght l ung, t he l ef t l ung, t he spi ne, t he vari ous cham be rs of t he m uscl es so t hat t hey t a ke a c ert ai n bal an ci ng sha p e. You have t o cont rol and f eel t he qual i t y of f ragrance of t he breat h, how i t i s m ovi ng i n, when i t t ouches t he ext rem i t i es of t he body, whi ch i s t he el em ent of eart h, t hen t hat becom es pran ayam i c breat hi ng. Si m i l arl y, whi l e exhal i ng, t he breat h i s not t o be pushed out . W hat ever shape t he bod y or t he chest ha s t aken i n t he i nhal at i on proce ss, i t has t o be m ai nt ai ned t hr oughout t he exha l at i on. You have t o f eel t he f rag rance of t he b reat h t hat i s m ovi ng out wi t hout di sf i guri ng t he eart h el em ent t o cat ch t he et her el em ent . I f t he body i s j erk ed f ast er t han t he breat h, i t i s dee p b reat hi ng. I n p ranayam i c breat hi ng, t he breat h i s cha nnel ed, di r ect ed. I n deep br e at hi ng t here i s no di r ect i on. Here t he ai r i s j u st pul l ed i n or pushed out I n p ranayam a t he b ody r em ai ns unm ove d and t rem endous sp ace and pl a ce ar e cre at ed f or t he dra w n-i n breat h wi t hout di st urbi ng t he ch est box. So by channel i ng, t he breat h i s m ade t o f i nd it s avenue i n t he t orso t hat i s not vi si bl e t o t hese physi cal eyes. But t he pract i t i oner f eel s t he channel s or pat hwa ys ver y cl ea rl y. I f it i s done i n t hat way, t hat i s yogi c pranayam a I f you keep a vessel und er t he t ap, t he wat er whi ch f l ows, t ouches t he bot t om of t he vessel and m oves t o t he si des t o ac com m odat e t he wat er as i t com es. Unl es s and u nt i l t he f i rst wat er whi ch drop ped i nt o t he v essel f i nds a su rf ace, t he ves sel doe s not f i l l at al l ; t here wi l l be ai r ga ps. So i f y ou op en t he t ap ve ry heavi l y, i t wi l l seem t hat t he wat er has com e t o t he t op, but i f you sl ow down t he f l ow, t he wat er descends t o f i nd i t s l evel . I f t he wat er gushes f rom t he t ap, t he vessel can not be f i l l ed at all t o t he bri m . i t i s t he sam e i n deep breat hi ng.

Though i t a ppea rs t hat one h as f i l l ed t he l u ngs, t he vessel of t he b reat h rem ai ns em pt y. Secondl y, i f t he t ap i s opened f ul l y, t he f orce of wat er f rom t he t ap m akes the vessel vi b rat e and di st ort s i t s posi t i on. The sam e happens f or t he t or so i n deep b reat hi ng an d one wi l l not know whet her t he drawn -i n b reat h i s abso rbed o r n ot by t he l ungs.

I f t he t ap' s openi ng i s narrowed, t he wat er t hat dri ps i nt o t he vessel does not di st urb, and when t he vess el recei ves t he wat er, t he l e vel ri ses sm oot hl y, rhyt hm i c al l y, coveri ng t he surf ace of t he vess el eve nl y. So a l so i n pranay am i c breat hi ng y ou m ake t he uppe r pal at e op en i n such a way t hat t he ai r t hat i s dr awn i n i s not m ade t o gush but f l ow i nt o t he narrow passage t hrou gh t he hal f cl osed pal at e.

One can m easur e how m uch one want s t o open o r cl ose t he uppe r pal at e t o al l ow t he breat h t o go i n sm oot hl y t hrough t he wi ndpi pe t o f i l l t he l ung s. The wi ndpi p e bi f urcat es i nt o t wo b ran ches, whi ch f urt he r b ranch of f . The t i ssues open out t rem end ousl y i n p ranayam i c b reat hi ng. Thi s way t he drawn -i n breat h g oes t oward t he e xt rem i t i es and f eeds t he al veol ar cel l s. The al veol ar c el l s absorb t he d rawn-i n ai r wi t hout any di st urb ances, vi brat i ons, or l eavi ng any gap bet ween t he ai r cel l s and t he bron chi ol es. The drawn -i n ai r i s not rel e ased wi t hout f eedi ng t hose are as. I n deep b reat hi ng, t hey do not f eed, because t he wal l s ha rden. The i nt e rcost al m usc l es of t he chest becom e hard, t heref or e t hat breat hi ng does not suppl y t he needed energ y t o t he ext rem i t i es.

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I f you see t he su rf ace of wat e r i n a l ake or sea, yo u can obse rve how gent l y, how subt l y t he wat e r wet s t he sand, wi t hout di st urbi ng i t So our i nhal at i on ha s t o m ove i n such a way t hat t he energ y, whi ch i s draw n , wet s t he ai r cel l s so t hat t hey can abso rb t he ene rgy. I n channel i ng a nd co nt rol l i ng t he d rawn -i n- b reat h, on e gi ves suf f i ci ent t im e f or t he ai r cel l s t o absorb and use t he f ul l resi due of t he energy whi ch i s st i l l i n t he l ungs bef ore rel easi ng t he br eat h i n t he f o rm of exhal at i on. W her eas i n de ep ex hal at i on one expel s t he ene rgy al ong wi t h t he unwant ed ene rgy b ef ore t he a bso rpt i on t akes pl ace i n t he sy st em . I n pranayam i c e xhal at i on, t here i s no expul si on of t he ene rgy t hat i s dr awn-i n, but st i l l mai nt ai ned i n t he s yst em f or f u rt her suppo rt as a f ee dbac k syst em .

W hen t he vessel i s f i l l ed wi t h wat er, it t ouches f rom t he bot t om and com es t o t he bri m . So al so i n t he torso, when t he b reat h i s drawn i n, one has t o f i l l t he dra wn-i n ai r, e nerg y f rom t he f l oor of you r t or so t o t he t op of t he chest . For an ast hm at i c, t he t op m ay onl y be t he upper st e rnum . For a t hor aci c br eat her, i t m ay onl y b e t he bot t om of t he st ernum , o r t he di aph ragm at i c a rea. F or t hos e who have got a t rem endou s el a st i ci t y i n t he di aphragm , i t m ay be eve n f rom t he bot t om of t he nav el . And i f i t i s st i l l sof t, t hen t he f l oor of t he t orso bec om es t he gi rdl e of t he pel vi s. I n de ep b reat hi ng, due t o t he vol um e and vel oci t y of t he m ovem ent , t he b reat h does not t ouch f rom t he pel vi s t o t he t op. I n pranayam i c breat hi ng, i t t aps t he f l oor - t he pel vi c gi rdl es - and f rom t here t he breat h i s f i l l ed up t o t he t op wit hout st rai n.

W hen you st a rt t o go t o S al am ba Si rsa sana do yo u go on y our head at once or do you f eel t he crown o f t he head? You kee p t he crown of t he head on t he bl an k et very ca ref ul l y and del i cat el y. I f you suddenl y go on t he head, you f eel heavi ness and r ushi ng of t he bl ood.

W hen a vessel i s f i l l ed wi t h wat er up t o t he bri m and i f you suddenl y m ake i t t opsy -t urv y t o em pt y out , how does t he wat er com e out an d wi t h what sound? T rem endous vi b rat i ons, t rem end ous j e rks t ak e pl ace. i s i t not ?

But i f t he vessel i s gradual l y sl ant ed, t he wat er f lows gradual l y, i t does not m ake a sound and t here i s a sm oot hness i n t he f l ow. Then it i s not f orci ng out the wat er but rel easi ng t he wat er f rom t he f il l ed vessel . I f you t urn t he vess el t opsy-t ur vy, i t i s as i f one hat es that wat er. But i f one gradual l y sl ant s, one i s st i l l at tached t o t hat vessel , t hat wat er. Al so when one wat ers t he pl ant , one does not pour t he wat er. W i t h com passi on, one al l ows t he wat er t o t ouch t hat pl ant ve ry car ef ul l y. I f one p our s t he wat e r di rect l y on a pl ant , what happe ns t o t hat pl ant ? The pl ant doe s not recei ve t he wat er. But i f one wet s i t grad ual l y, t he su rro undi ng a rea of t he pl ant gel s wet and f eeds t he pl ant t o grow. I n pranaya m a t oo i f one l earns t hi s art , t hen t hat becom es a yogi c pranay am a and not de ep b reat hi ng. Unf o rt unat el y, t he yogi s of t oday do not read t he o ri gi nal t ext t o l ea rn t h e art of usi ng t he m et hod shown but i nt erpret i n t hei r own ways and cal l i t yogi c pranayam a (Guruj i dem onst rat es t he way of pr anayam i c b reat hi n g t aught t hese days, and t hen say s t hat f or hi m i t i s deep breat hi ng and not pran ayam i c breat hi ng. ) They do wi t h t he support of t he el em ent of eart h and negl ect t he ot her f our el em ent s: wat er, f i re, ai r and et her.

Onl y t hey m ake one f eel t he s ki n, t he f l esh, m ovi ng up and m ovi ng d own. Let not t he so- cal l ed o rdi nar y deep breat hi ng b e cal l ed as pran ayam i c b reat hi ng si nce t he t echni que of pra nayam a deal t i n an ci ent t ext s d i f f ers f rom deep breat hi ng.

Prana i s t he vi t al energy whi ch m odern sci enc e nam es as bi o-ene rgy. I n pranay am a t hi s energy has t o s eep t o spread i nt o t he ai r sacs. I n deep br eat hi ng st rong ph ysi cal m ovem ent i s exp ress ed whe rei n t he i nt ake an d out put of breat h i s very l i t tl e. Thi s f orcef ul m ovem ent onl y i rri t at es t he nerves but does not draw i n t he prana. I n pranay am a t he ene rgy i s di st ri but ed t o s prea d, and absorb ed so t hat ener gy of t he n erve s i s m ai nt ai ne d and not wast ed as happens i n deep bre at hi ng.

Q. ‒ Guruj i , when fi rst sta rti ng to pr acti se p ranay am a, i s I t I nevi tabl e tha t som e st rai n wi l l be fel t? I f so, are the re pl aces where st rai n shoul d be parti cul ar l y avoi ded?

Suppose yo u are gazi ng at a b urni ng candl e, what h appens t o t he ey es af t er som e t i m e? YOU f eel t he st rai n.

But what do t eachers say? They t el l you t o cont i nue. But I don' t say cont i nue. (Laught er ) You have t o know t hat i n any di s ci pl i ned m ovem ent t here i s a ce rt ai n st r ess and st rai n. Di sci pl i ne m eans regu l at i on. Do not t ake t he col l oqui al m eani ng of di scipl i ne as regi m ent al di ct at i on, l i ke t rai ni ng sol di ers i n t he arm y. W e know onl y t hat si de of t he m eani ng. But di sci pl i ne m eans regul at i on. The ent i re syst em m oves zi gzag f or want of k nowl edge and u nder st andi ng. As i t has t o be regul at ed, a ce rt ai n st r ess and st rai n i s f el t , i s i t not ? You have t o m easure t hat st ress and st rai n t o k now whet her t he st ress i s creat i ve o r obst ruct i ve.

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I spoke yest er day at t he dem onst r at i on' about di sc ri m i nat i on bet ween aggr essi ve st ret ch and non- aggr es si ve st ret ch. Here, t he re m i ght be l ot s of l awye rs. L et m e expl ai n i n t hei r l ang uage. W hen you are get t i ng st ress on one si de, and not on t he ot her si de, one si de b ecom es a pl ai nt i f f and t he ot her becom es a respon dent .

Each one want s t o wi n over t he ot her. I n l egal cases, you know you want t o wi n t he case and t he ot her person al so want s t o wi n t he c ase. You don' t k now t he m et hod, so you engage a l awy er becau se h e kn ows t he l aw. Thi s i s l i ke cal l i ng a t hi rd p erso n ‒ t he i nt el l i gence ‒ t o di sci pl i ne t he f l ow of b reat h, t he m ov em ent s of t he i nt ercost al m uscl es, bal anci ng t he spi ne st rai ght wi t hout hardness and so f ort h. I n your bo dy, you sh oul d know t he l aws of you r own syst em . And when you k now t he l aw, you j udge a cco rdi ng t o t he l aw. The i n t el l i gence has t o wat ch t he m ovem ent of t he ri ght and the m ovem ent of t he l ef t, t he rhyt hm of t he ri ght t he unrhyt hm i c m ovem ent of t he l ef t , or t he heal t hy m ovem ent of t he spi ne on on e si de, t he unhe al t hy m ovem en t on t he ot her si de whi l e i nhal i ng and e xhal i ng, o r t he ai r f i l l i ng f reel y on one si de a nd wi t h a l i t t l e st rai n o n t he ot her si de: t hese di sp ari t i es ar e known a s pl ai nt i f f and res pondent So you hav e t o be a l awye r wi t hi n your sel f . The l awyer sa ys, "Let m e st udy you r cas e and t hen l et m e gi ve m y vi ews. " You as a l awye r wi t hi n y oursel f have t o st udy your case. The que st i on i s al ways t he sam e. You say. "M y poi nt of st ress on one si de i s st rong, but m y poi nt of st ress on t he ot her si d e I do not know. " I f you use t he di scri m i nat i ve f acul t y, t he reasoni ng f acul t y of t he i nt el l i gence, t hen you say t hat t he st ronge r si de, t he pl ai nt i f f , i s probabl y t oo st ro ng and i s annexi ng t he prop ert y bel o ngi ng t o t hi s pan of y our l ung. So y ou sh oul d get bac k, i s i t not ? The l a wyer says. "You go on t el l i ng you r p oi nt s, l et m e l i st en. " So al so t he i nt el l i gence whi ch i s t he seat of j udgm ent becom es a j udg e. The j ud ge si t s t he re q ui et l y. He doe s rea ct or i nt eract si nce h e i s n ot suppo sed t o f a vou r ei t her si de. So t he i nt el l i gence t el l s your acqui red kno wl edge, "Do what ever you want t o do. Let m e i m part i al l y obser ve. Let m e t hi nk wi t hi n m ysel f . " You do what y ou want t o, so you a ct , one si de t hi s way, o ne si de t hat way, a l i t tl e m ore, a l it t l e l ess i n your present at i ons . The i nt el l i gence rem ai ns col d i nsi de t o wat ch wi t h t he i nsi ght bet ween t hi s si de a nd t hat si d e of t he l ung whi l e you are i nhal i ng, o r b et ween t hi s p art y and t hat part y whi ch a re k nown a s t he f i bres, m uscl e s, ri bs and what n ot . You ha ve cal l ed t he wi t nes s t o t he c ourt .

The m uscl es of you r ri bs, t he ri bs, t he f i bres on ri g ht and l ef t si des, are t he wi t nesses t o t el l you ei t he r t he t rut h or t he u nt rut h. So wh en y ou f eel a ce rt ai n m o vem ent t he i nt el l i gence, as t he j udg e not i ces ca ref ul l y.

The j udge, you r i nt el l i gence, ob ser ves wh et her t he ri ght or t he l ef t of t he l ung i s f i l l i ng and m ovi ng o r not .

One si de doe s not m ove, t he i nt el l i gence know s t hat t he wi t ness i s a f al se wi t ness. He i s hi di ng som et hi ng.

The t rut h m ay be l i t t l e but he want s t o overdo t he t ru t h. The i nt el l i gence has t o m easure t he m ovem ent of t he breat h on t he l ef t si de and t he ri ght si de, and t hen you have t o go on bal anci ng wi t hout al l owi ng t he weaker si de t o becom e weake r or st rong er si de t o b ecom e s t ronger. I f ext ra powe r, ext ra at t ent i on i s t hrown by your i nt el l i gence on t he si de t hat i s weaker, t hen i t i s a stress. Rel ease t he i nt el l i gence f rom t he st ronger si de and shi f t i t t o t he weaker si de, t hen t hat st ress i s non-st r ess. The purus a i nsi de t oo shoul d gui de t he i nt el l i gence t o l ook at bot h si des of t he chest box t o see who t he pl ai nt i f f i s and who t he respon dent i s. The puru sa s ends t he m essage t o t he i nt el l i gence t o l i st en t o t he pl ai nt i f f as wel l as t he respo ndent - t he t wo l u ngs. The i nt el l i gence l i st ens t o bot h si des. Then t he purus a says t o t he i nt el l i gence t o wei gh, so t hat bot h t he si des recei ve t he energy eve nl y. Thi s i s l i ke set t li ng t he case out si de of t he court (Laught er ) I hope you have und erst o od.

(M ore l aught e r) Lea rn t o have t he di al ogue wi t h your own i nt el l i gence. Of t en, m ake an appeal and dem and f or t he j udgm ent .

The m ost i m port ant poi nt t o not e i s when you are i nhal i ng, t he f i rst i nhal at i on act s as t he key poi nt of t he behavi ou r of your ent i re hum an syst em , f rom t he ent ire cel l s t o t he sel f and vi ce versa.

You know, t he f i rst breat h shoul d be l i ke your m eet i ng wi t h a st ranger f or t he f i rst t i m e. Som ebody com es and i nt roduces you t o m e or m e t o you. You say, "How d o you d o?' At t hat t i m e, what i s your st at e of m i nd, what i s m y st at e of m i nd? (Som ebody f rom t he audi ence answers, “Al oof uni on". ) Yes! Al oof uni on! Al oof uni on m eans nei t her cl ose n or f ar. Our m i nds a re at a di st ance, yet we say, "H e l l o".

There i s nei t her prej u di ce, nor f ri endl i ness no r ani m osi t y. Hence, t here i s a f reshness. Freshne ss i n t he consci ousnes s of bot h. I s i t not ? W e don' t know each ot her. Bot h are com pl et el y new t o each ot her. As t her e i s no backgr ound, t here i s no room f or prej udi ce s, so bot h see wi t h f reshness. There i s a t rem endous new ness and puri t y i n t he f i rst m eet i ng. I m puri t i es com e when t he cont act becom es cl o ser a s we st udy an d j udge t he ot her wi t h our own f ram e of m i nd. The st rai n com es when one st udi es anot he r acc ordi ng t o one' s cal i b re, and you st udy som eone acco rdi ng t o your f ram e of m i nd. I f we do t hi s, we bot h are wrong. How can we judge som eone t hr ough one' s t ai nt ed m i nd? How can one j udge anot he r b y one' s own st an dard ? You r st and ar d i s di f f erent ; som ebody' s st andard i s di f f erent . W e have t o l earn t o l ook wi t h al oof ness. I f we l ook m om ent t o 18

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m om ent , day i n and day out year i n and yea r out , and m ai nt ai n t hat f i rst st at e t hroughout , are we not ever f resh, al oof i n f ri endshi p, al oof i n underst andi ng, i n a st at e of oneness wi t hout prej udi ce?

Si m i l arl y you have t o f ol l ow t he sequenc e of breat h s, keepi ng i n m i nd t he behavi ou r of t he f i rst bre at h. The f i rst i m pressi on i s what i s i m port ant , an d al l f ut ure m ovem ent s, cul t i vat ed or cul t ur ed, ref i ned and prog res si ve, shoul d be ba sed on t hat f i r st cont act becau se t hat f i rst m ovem ent whi ch i s done un consci ou sl y i s ve ry pur e.

W hen you st art , t he self i s al oof , t he i nt ell i gence i s al so al oof , t he breat h i s al oof , t he cel l s are al oof . Af t er t hree t o f our bre at hs. i f you f eel st rai n, t hen your m i nd shoul d go bac k t o t he f i rst breat h. You have t o qu est i on yours el f how was i t i n t he f i rst breat h, you di d not g et st rai n. How di d t hi s st rai n com e now? W hat m i st ake di d you m ake? W here were you ? W ere you al oof , o r di d you get ca ught up i n a ce rt ai n f l uct uat i on i n t he sel f ?

W hi ch part becam e f ri endl y t o y ou? W hi ch pa rt di d not becom e f ri endl y t o you ? I t i s f or you t o not i ce. So as you are i nh al i ng on one si de, you h ave t o keep t he ot her si de al so i n cont a ct . I f you can bal ance t hi s, t hen your b reat h wi l l be t he s am e f oreve r: t here wi l l be no st ress, n o st rai n, no pai n, no e xhaust i on. I f t hi s qual i t y of at t ent i on and obser vat i on i s m ai nt ai ned, t hen t her e i s no st rai n i n t he perf o rm ance of t he a sana a nd t h ere i s no st rai n i n t he pract i ce of pranayam a W hen you do t he kum bh aka, when you hol d t he brea t h, have you see n i n t he begi nni ng how f res h i t l ook s, t he f ragran ce of t he m ovem ent s of t he cel l s whi ch act as a f ri end? But l at er, wi t hi n a f ew second s, you real i s e t hat t he cel l s pres s t he bod y; t he body p res ses a nd pus h es i t sel f on t he ski n; you r m i nd gri ps t he bre at h; you r m i nd hi t s t he body. The cl ashes and t he quarr el s com m ence i nsi de.

These u ncons ci ous m ovem ent s sh oul d b e ob ser ved b y you. Y ou s houl d avoi d such m ovem ent s. W i t hout g et t i ng t he m ovem ent and t he breat h di st ort ed, see whet he r you can m ai nt ai n t hat unknown puri t y kn owi ngl y, i n a puri f i ed f orm . Thi s i s known as t he cul t ure of t he breat h, t he l ungs, t he i nt ell i gence, or cul t ure of t he sel f . Cel l i s al so cul t ured; sel f i s al so cul t ured. That i s how you have t o l earn and di f f erent i at e bet ween st ress an d nonst ress. St ress an d non- st ress a re bot h wrong. The re shoul d be no posi t i ve t ensi on; t here shoul d be no negat i ve t ensi on. You have t o bal ance t he posi t i ve and t he negat i ve; onl y t hen t he energy i s p rodu ced. I f one of t hem becom es st ronge r, t hen short ci rc ui t occurs a s i t does i n t he f l ow of el ect ri c curre nt . I n yoga som e peopl e say t here shoul d be no st r ess at al l ; som e peopl e say t here sho ul d be st ress. I f I want t o l ook at t hi s f l ower, I have t o open i t ve ry l i t t l e, i s i t not ? I f I gi ve st r ess m ore or f orc e m ore, i t gi ves way. Th e pet al s wi l l drop. You have t o m easure t he ze ro st at e of f eel i ng i n t he ne rve s and m i nd whi l e breat hi ng.

Thi s i s t he cent r e of t he ch est box; t hese are t he si des.

(He poi nt s out at t he t ho raci c c hest . ) I f t he ski n m oves, you t hi nk you are i nhal i ng. The posi t i ve cur rent i n t he cent re m oves very f ast ; t he negat i ve current on t he si des does not m ove at al l . You have t o f eel t hat t he ne gat i ve and t he posi t i ve are i n l i ne wi t h each ot her. Then t here are n o sho cks i n you r m ovem ent s. W hen t here a re no shocks, t here i s no st re ss. That ' s how you have t o m ast er t he breat h; t hat ' s how you h ave t o m ast e r t he a sana . That i s how you have t o m ast er t he pranayam a f rom t he zero sl at e of energy and cons ci ousnes s.

Repri nt ed f rom ASTADALA YOGAM ALA窶夫ol . 4.

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December 2012 INDIAN RAMBLINGS

DENISE RUNDLE The end of M ay 2012 f ound m e and m y dear f ri end Ki ran Lal l a wi ngi ng our way t o I ndi a t o t ake part i n cl asses f or t he m ont h of June i n Pune. Thi s was t he f ourt h vi si t f or each of us t o I ndi a and, as always, we f aced t he j ourney wi t h som e i nt repi dat i on – one can never be p repa red f or what I ndi a of f ers . . .. on any l evel !

Af t er set t l i ng i nt o our now f am i l i ar abode, The Chet ak Hot el , and regi st eri ng at t he I nst i t ut e, we were gi ven ou r cl ass t i m et abl es f or t he m ont h. W om en were t o recei ve t hree weekl y cl asses wi t h Pra shant , t wo cl asse s wi t h Abhi j at a (Guruj i ’ s gran ddaught e r) and one – P rana yam a – wi t h Geet a. W hen I i ni t i al l y saw t hi s t i m et abl e, I t hought t o m ysel f t hat I woul d have pref erre d m ore cl asses wi t h Abhi j at a and Geet aj i – so t hat t he spread of ‘ knowl edge-i nput ’ woul d ha ve been m o re ev en. However, as o ne qui ckl y l e arns when i n I ndi a – yo u can’ t f orce anyt hi ng and you m ust go wi t h t he f l ow. W hy shoul d t hi ngs be bal anced?

I read som ewhere t hat Guruj i has sai d t hat hi s own li f e and t eachi ngs resem bl e t he t runk of a t ree t hat has t wo m ai n branc hes. One i nt e rpret at i on of t hese t wo m a i n bran ches coul d be t he resem bl anc e of t he t eachi ngs of Geet a on t he one hand, and t hose of Prashant on t he ot her. Geet a’ s t eachi ngs can be des cri bed a s f ocusi ng on t he physi cal aspect s of yoga p ract i ce – he r i nst r uct i ons are p reci se and c an of t en chal l enge our em ot i ons.

Prashant ’ s t ea chi ngs pro voke t he i nt el l i gence – ope ni ng our i nt el l i gence t o hi t hert o un -exp eri en ced a sp ect s of yoga pra ct i ce.

I n Geet a’ s cl asses, t he st udent m ov es t hr ough vari o us asan as – ca rryi n g a t hem e of pra ct i ce and appl yi ng t hi s t hem e t o all asanas i n t hat cl ass. The devel opm ent of t he t hem e bui l ds f rom t he very f i rst asana t o a deepe r awarenes s of t hat aspect i n t he f i nal as ana of t he c l ass. I n P rasha nt ’ s cl asse s, we of t en f ou nd ou rsel v es si t t i ng at Prashant ’ s f eet l i st eni ng t o a di scours e f rom hi m on an aspect of yoga. As an e xam pl e, Prasha nt t ol d us t hat we m ust have t he abi l i t y t o com bi ne t he aspect s of t he sel f (body, m i nd and breat h) an d f eel t he ef f ect s of worki ng wi t h t hem t oget he r. W e wer e i nst r uct ed t o c onnect t he pa rt s of t he body – j ust a s we connect wi t h our f ri ends – and t hen col l ect wi t h t he pa rt s of t he b od y (col l ect wi t h ou r f ri end s) and wo rk wi t h t he s um of t hese part s. To put t hi s i nt o a real e xam pl e, we were i nst r uct ed t o connect wi t h t he hi ps i n T ri konas ana t hen col l ect wi t h t he vari ous pa rt s of t he b ody a nd wo rk wi t h t he m al l t oget her. Thi s bought q ui et ness t o t he exp eri e nce i n t he asana a s t he pa rt s of t he body aut om at i cal l y wor ked t oget her. W e wer e not i nst ru ct ed t o l i f t t he hi p, pres s t he bi g t oe down et c. i n t he asana.

Prashant woul d al so st ret ch y our i m agi nat i on t oo – we were t ol d – ‘ Don’ t expect perf ect i on. Your body i s not equal . How can you expect al i gnm ent when, i nsi de your body, t here i s no al i gnm ent – you onl y have one st om ach, one heart but you have t wo l ungs, t wo ki dneys et c’ . .. m akes you t hi nk! !

Our weekl y cl ass wi t h Geet a was l i ke recei vi ng t he gi f t of a rare gem . Geet a’ s prof ound underst an di ng of Pranayam a, cou pl ed wi t h her e xt rao rdi nar y abi l i t y t o underst an d what we were e xpe ri enci ng at t he t i m e and t o i nst ruct preci s el y i n orde r t o i m prove t hi s experi en ce , was som et hi ng t o l ook f orward t o each week. H er anal ogi es m ake her i nst ruct i ons so e asy f or u s m ere j uni or st udent s t o gra sp. For ex am pl e, i n l yi ng-down pranay am a, she i nst ruct ed, “I m agi ne y ou ar e gri ppi n g a pi pe of f t he pi l l ow wit h your spi ne ” – what an ea sy-t ounderst an d i nst ruct i on t o m ove t he dorsal i n!

For t he f i rst t i m e, Ki ran and I were i nt roduced t o t he t eachi ng of Abhi j at a. Here we wi t nessed t he passi ng on of t radi t i onal knowl edge t h rough gene rat i ons – of t en i n t he sam e f am i l y. W hi l st Guruj i was i nvol ved i n h i s own dai l y pract i se, he woul d at t he sam e t i m e, gui de Abhi j at a on hi s i nst ruct i ons whi ch she woul d t ransm i t t o t he cl ass. She woul d not m erel y t ransm i t t hese i nst ruct i ons t hough. W e woul d see her pract i si ng t hem i n f ront of Guruj i so t hat t he part i cul a r i nst ruct i on wa s i m pri nt ed i n her consci ou snes s bef ore t eachi ng t hem t o us . Abhi j at a brought her own b rand of hum our t o t he cl asses t oo – one day we were t ol d t hat , by t he end of t he cl ass, we woul d have a PhD i n Adho M ukha!

Bef ore l eavi ng f or Pune, Ki ran and I agreed t hat , over and abov e t he experi en ces at t he I nst i t ut e, we woul d have f un du ri ng ou r t i m e t oget her. I ndeed we di d. Each day we woul d vent u re t o a n ew a rea of Pune , t ry a new rest aura nt , at t he weekends t ravel out of Pune and see f i rst -hand l i f e i n suburbi a and rural I ndi a. W e wal ked unt i l our l egs a ched at t he en d of t he day, we at e di f f erent f ood, we l aughed, I cri ed, we supp ort e d each ot her -- -- - who woul d t he n hav e known wh at Li f e woul d pres ent sho rt l y af t er ou r r et urn . . . . . Ki ran’ s l esso ns ha d been l earnt - -- we cont i nue t o recei ve ou rs.

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KIRAN LALLA

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December 2012 STEPHANIE QUIRK IN CAPE TOWN

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December 2012 NEWS FRO M THE REGIONS

EATERN CAPE NORM A KANAAR 2012 has i ndee d pro ved t o be a chal l enge f o r us he r e i n t he East ern Cape wi t h m uch t i m e and hard work channel l ed i nt o t he j uni or i nt erm edi at e l evel 1 c our se un dert aken by Bet t i na Si m pson, Pat t i Gri f f it h and Jul i e Pearson.

Regul ar cl asse s cont i nued i n our t hr ee st udi os t augh t by Norm a, Bet ti na, & Patt i , wi t h Jul i e & John assi st i ng at Norm as st udi o when requi r ed.

The t eache rs weekl y cl asses cont i nue d t o wo rk on a ro st er b asi s. Jul i e, St ua rt & Jo hn repo rt ed go od at t endance wi t h t hei r cl asses at t he gym and due t o po pul ar dem and and repeat ed reque st t hey are now a l so i nst ruct i ng at t he new Beacon Bay gym .

Norm a was I nt erm edi at e Ju ni or t rai ner f or f our of t h e si x m od ul es whi l e B ri gi t t a Tum m on con duct ed t he ot he r t wo m odul es. She al so gave t wo very suc cessf ul op en days whi ch wer e at t ended by al l our st ude nt s i ncl udi ng Sue f rom Zi m babwe and one of whi ch was att ended by M oni que and t wo of her st udent s f rom Hogsback and St ut t erhei m as wel l as Angel a Harv ey t he I nt rodu ct ory l evel t eac her t rai ner and he r st ude nt Andrea W at son f rom Port El i zabet h.

The pr el i m i nary as sessm ent s were hel d f o r al l candi dat es i n Ea st Londo n i n m i d Se pt em ber wi t h Ang el a, Norm a & John Ensl i n ha ndl i ng t he i nt roduct o ry l e vel & Pat & Norm a t he j uni or I nt erm edi at e as sessm ent . Al l wer e suc cessf ul .

Norm a & Angel a com pl et ed t he 5 t h The rape ut i c Cour se hel d by St eph ani e Qui rk at Houdi ni S pa at t he be gi nni ng of Novem ber.

The I nt erm edi at e Juni or Nat i onal Assessm ent t ook pl ace i n East London ove r t he weekend of 23/ 24 t h Nov em ber wi t h Gil l i an Bacon & Gudrun Von W im m ersperg as as sesso rs and June Coop er as m ode rat or.

Al l t hree of ou r st udent s suc cessf ul l y c om pl et ed t he exam and we ext end o ur cong rat ul at i ons t o Bet t i na, Pat t i & Jul i e who have worked so ha rd t o achi eve t hi s resul t .

Pat Deacon al so i nst ruct ed a m ost enj oyabl e ope n da y f or al l of us on t he Sunday of t he weekend of prel i m i nary assessm ent s i n East London i n m i d Sept em ber.

W e woul d l i ke t o ext end our grat i t ude t o t he seni or t eachers and t he asses sm ent com m i t t ee f or t hei r hel p and gui dance t hrou gh t he out reach p rog ram .

John & Bet t i na wi ll round of f t he year when t hey at t end cl asses at t he Pune I nst i t ut e i n I ndi a l at er i n Decem ber.

GAUTENG CARLA RECH Anot her busy ye ar gone by an d here we st i l l are, more or l ess st andi ng on ou r m at s – act ual l y, i n Gauteng at t he m om ent i t i s m ore l i ke l yi ng on our m at s, gi ven t he heat …

As you wi l l have seen f rom t he art i cl es about hi m , we are st i l l ver y m uch g ri evi ng t he l oss of on e of o ur m os t val uabl e and g ener ous m em ber s of t he I yenga r com m uni t y up here. Ki ra n Lal l a, i s sor el y m i ssed, and ever y event we have had si n ce hi s pa ssi ng awa y, has be e n m arked b y hi s ab sence. W e rem ai n com m i t t ed t o hel pi ng t he Lenasi a I yenga r st udent s a s m uch as possi bl e, a nd t o p rovi di ng what eve r as si st ance we ca n t o Ani l a Som l a who i s bravel y car ryi ng on wi t h her own as wel l as Kiran’ s cl asse s.

I n Sept em ber, we hel d a regi onal workshop i n hi s h onour. Deni se Rundl e, who had j ust ret urned f rom Pune, where she at t ende d t he I nst i t ut e f or a m ont h wi t h Ki ran, t aught t he worksho p. I t was very wel l at t ended, and we f el t t he best way t o pay hom age t o hi s m em ory as a t rul y com m i tt ed pract i t i oner and t eacher, was by doi ng t he yoga he l oved so m uch.

On a hap pi er not e, we a re del i ght ed t o wel com e t hr ee newl y qual i f i ed I nt erm edi at e Ju ni or t ea che rs. T h ey a re Lars Kru ger, Nat asha Pi ncus and Rhe W essel s. Congrat ul at i ons t o t hem – we are so happy t hat our t eacher s are cont i nui ng wi t h t hei r own t rai ni ng, and rem ai ni ng com m i tt ed t o t he Guru’ s t eachi ngs. A bi g t hank you t o t he 23

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t eacher t rai ne rs, as wel l as t he Assessm ent Com m it tee f or al l t hei r work.

I n t he pi ct ure f rom l ef t t o ri ght : Rhe W essel s, Dee Howard (who present ed t he ce rt i f i cat es), Lars Kru ger and Nat asha Pi ncus W hi l st on t hat subj ect , our new t eacher t rai nees ha ve com pl et ed t hei r f i rst yea r of t r ai ni ng. The re a re st i l l si x of t he m , t hey’ ve al l com pl et ed t hei r a nat om y t asks, done wonde rf ul l y, and so al l i s wel l on t hat f ront !

I n Oct ober, we h el d a wee kend work shop f o r i nt e rm edi at e st udent s of f ered by a seni or t eac her f r om Cape Town. Bri gi t t a Tum m on t ravel l ed t o JHB t o t each i t , and it was such a succes s, t hat we envi sage cont i nui ng wi t h t hi s i n yea rs t o com e. Thanks ve ry m uch t o you, Bri gi t t a! I t was exci t i ng, f un and hard work. Despi t e som e groani ng, al l t he peopl e who at t ended were very ent husi as t i c about i t and hop e t o be back f or m o re ne xt yea r. Al so, we are pl eased by t he i dea t hat i n t he f ut ure, we sho ul d m ake use of al l t he knowl edge and wi sd om t hat we have i n ou r own com m uni t y i n Sout h Af ri ca, rat her t han onl y t hi nki ng i t wil l reach us f rom across t he seas.

I n Novem ber, a g roup of us t ra vel l ed t o t he Goudi ni Spa i n W orcest e r f o r t he f i f t h year of t he Ther a peut i c cours e pre sent ed by St ep hani e Qui rk. Tha nks t o t he Cape Town t eache rs who o rgani z ed t hi s so se am l ess l y. I t was i nval uabl e; wel l run and i nf orm at i ve. W e l ook f orward t o com pl et i ng t he course next yea r.

Jenny M or ri s, Vi gi l Pon Su San and I wi l l be t ravel l i ng t o Pune f or t he m ont h of Decem ber. W e are exc i t ed at t he prospect of l earni ng, pra ct i ci ng wi t hout di st ract i on, and al so seei ng Geet aj i agai n.

W e i n t he regi on wi sh you al l a wonderf ul , rest f ul and saf e hol i day season.

KWAZULU-NATAL STEPHANI E ALEXANDER Anot her q ui et yea r c om es t o an en d, wi t h cl asse s i n t he KZN M i dl ands f l ouri shi ng, especi al l y i n Pi et er m ari t zburg and Howi ck, and som e m em bers and as soci at e m em bers hel pi ng out wi t h Yoga cl asses at spas i n t he area.

Duri ng Sept em ber an al l -da y wor kshop at St ephani e Al exande r' s st udi o i n W em bl ey, Pi et erm ari t zbur g, was a resoun di ng succe ss, wi t h a num ber of part i ci pant s f rom t he coast and envi rons, and f rom Greyt own, as w el l as a l arge l ocal co nt i ngent . Thi s was t i m ed t o coi nci de wi t h t he annual vi si t of our Am eri can m em ber, M i chael Buchhol z, whose ent husi ast i c part i ci pat i on i s as m uch appre ci at ed as t he i nf orm at i on he bri ngs about Yoga i n t he St at es, and as hi s oft en wi se counsel on a vari et y of Yoga-rel at ed m at t ers.

I n Novem ber a hal f -day work shop f o cusi ng p ri m ari l y on pra nayam a a nd as pect s of p hi l osophy wa s al so w el l at t ended, and m uch enj oyed, especi al l y by ol der pupi l s, som e of whom who l ack t he conf i dence t o com e f or a f ul l day.

W e have been i nt erest ed t o l earn of t he prog ress m ade by t he st udent t eacher s f ol l owi ng Davi d Jacobs' s program m e at t he coast . Num bers have dwi ndl ed, but those rem ai ni ng seem t o be worki ng wi t h purpo se an d dedi cat i on, and we wi sh t hem wel l as t hey ent er t hei r second year of st udy.

Readers m ay l i ke t o know t hat i t wil l be Joyce St uart ' s (Padm a' s) 90 t h bi rt hda y i n M arch 2013. She i s, repo rt edl y, l i vel y and act i ve despi t e her seri ous vi su al pro bl em s, regul ar i n her dai l y pract i ce an d dai l y l ong wal k on t he beach at M unst er, a nd swi m m i ng as of t en as p ossi bl e i n t he sea s he l oves. W e ar e hopi ng t o b e abl e t o cel ebrat e t he great occ asi on wi t h her.

NORTHERN CAPE MARTIM MAREE Com i ng t o t he end of a very busy yea r one l ooks bac k at what was accom pl i shed t hi s year i n our regi on The f act t hat t he re gi on i s now o nl y t he Nort he rn C a pe was a m aj or st ep f or our r egi on a nd t he com m i t t ee. W e m anaged t o have t he g ara ge sal e whe re a ni ce sum was rai sed; t hi s wi l l be used t o sp onso r ou r m em bers i n t he regi on.

The I yengar y oga f l ag i s f l yi ng hi gh i n t he NC. A t hi rd school open ed i n June and t he sc hool s ar e st i l l goi ng st rong. The st ud ent s st i l l at t end cl asses regul a rl y a nd eage rl y. The t eache rs s eem t o have f oun d som e ext ra energy whi l e gi vi ng chal l engi ng cl ass es.

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An open day i s pl anne d f or ea rl y i n t he New Year t o prom ot e yoga i n t he re gi on. Al so on t he agenda f or next year i s t o vi si t t he Free St at e speci f i cal l y Bl oemf ontei n. The regi onal com m i t t ee i s current l y busy i nvest i gat i ng t he possi bi l i t y of t aki ng I yengar yoga t o t hi s area.

Fat i m a wi ll be t ravel l i ng t o I ndi a i n Decem ber; we wish her al l t he best . She al so at t ended t he cou rse p re sent ed

by St ephani e I want t o use t hi s pl at f orm t o as k al l m em bers t o co m m uni cat e al l probl em s and quest i ons reg ardi ng t he Nort hern Cape regi on di rect l y t o t he com m i tt ee.

W ESTERN CAPE M ERYL URSON Al t hough t he W est er n Cape was uncom m onl y wet , q ui et and d rea ry t hi s yea r, ou r Regi on k ept t hi ngs hu m m i ng busi l y t hrough t he wi nt er.

Two regi onal work shops we re hel d at Berg ri dge Pa r k duri ng t he col d m ont hs. A f resh M ay m orni ng f ou nd us i nvol ved i n an i nvi gorat i ng A sana sessi on wi t h Yvon ne de Koc k and a dee pl y r el axi ng Pr anayam a sessi o n wi t h Fi ona Frase r.

I n Sept em ber we chal l eng ed ou r bal anc e wi t h Bri gi t t a Tum m on’ s Asana se ssi on, whi l e wi t h Ei l een W ei nronk we expl ored t he dept hs of our pot ent i al st i l l ness vi a t he pract i ce of Pranay am a.

At bot h t hese work shops t ea was se rved t o warm u s up and f o r t hi s I ext end t ha nks t o St rat f or d Canni ng and hi s wi f e Joan, who cam e al ong t o hel p us wit h t hi s t ask.

As Oct ober warm ed i nt o spri ng, t he annual assessm ent s were hel d once agai n at Gi l l i an Bacon’ s st udi o. W e of t he W est ern Cape Com m i t t ee wi sh t o ackn owl edge t he hard wo rk done by t he As sessm ent Com m i t t ee f or t he Assessm ent s and t o cong rat ul at e al l t hose st udent s who passed and wi sh t hem wel l on t hei r yoga road.

The f i rst years recei vi n g t hese congr at ul at i ons are: Jul i a At l as, Rahl e Dushei ko, Groschaan Em m anuel , Gerda Geni s, Li nda Kel l et , Carol -Anne Gai ner, Gl ori a Hi guera, Angi e Lawson, Pi er-Lui gi Rom eo and Sal l y St ephens.

The second a nd t hi rd yea rs a re: Shavonne Hi l l , M ari on W i tt e, Penel ope Lankast er, M aya Pf af f , Cornel i a Prot opapa, Dani el l e Ri tt el and M ari anne W ii d.

As Novem be r bl oss om ed i nt o s um m er, we we re f ort u nat e t o wel com e St epha ni e Qui rk onc e agai n t o t he W est ern Cap e. She hel d a suc cessf ul sem i nar at Goudi ni Spa ne ar W o rcest e r f or t he t each ers who h ad st udi e d wi t h her bef o re and a o ne day wo rksh op at Berg vl i et Pri m ary School f or Gen eral Lev el st udent s. St ephani e ’ s uncom m on knowl edge of I yengar yoga and unu sual t eachi ng m et hods once agai n benef i t ed al l who at t ended t hi s year –m em bers an d non-m em be rs al i ke.

Fol l owi ng t he i nt egrat i on of East ern and Sout he rn C a pe our m em ber shi p now st and s at 120 Asso ci at e M em bers, 61 Teache rs and 23 St udent Teache rs. W e urge yo u al l t o j oi n t he I nst it ut e, si nce it s work i s t o enhance your yoga l i f e. To f i nd out what t he I nsti t ut e does, pl ease vi si t our newl y reworked websi t e, www. bksi yengar. c o. za.

W hi l e t he year seem s t o rush t o a cl o se, i t onl y re m ai ns f or m e t o t han k t he W est er n Cape Com m i t t ee f or al l t hei r har d work t hi s yea r, nam el y St rat f ord Canni ng ( Treasu re r), Ri va Hi rs chowi t z (Se cret a ry ) and S arah Nel son (Vi ce Chai r ) who wi l l sadl y be l eavi ng us f o r f ul l t i me uni versi t y st udi es next yea r. W e wi sh her wel l i n her en deavou rs, but are happy t o rep ort t hat Sarah wi l l st i ll be assi st i ng us wi t h t he cl ot hi ng sal es next year.

And si nce t hi s wi l l be m y l ast opport uni t y t o wi sh you wel l over t he sum m er hol i days, I t ake t hi s opport uni t y t o do j ust t hat . Enj oy t he t i m e rel axi ng wi t h f am il y and f ri ends and keep p ract i si ng unt i l we m eet agai n.

ZIM BABW E JENNY GEDDES Thi s has been a very bu sy yea r i n Bul awayo. Fi rst ly t here has been t he t rai ni ng of t he t wo st udent t eacher s who have j ust com pl et ed t hei r 2n d yea r. Unf ort unat el y f or v ari ous re asons t hey h ave bot h deci d ed t o t ake a ' gap' year and cont i nue wi t h t hei r 3rd year i n 2014.

Sue Bryant at t ended t wo wor kshop s/ t rai ni ng day s i n Port El i zabet h i n M ay and June t hi s y ear. She has d eci ded not t o cont i nue wi t h t he Juni or I nt erm edi at e Level I at t hi s t im e, due t o pressur e at work, but hopef ul l y at som e f ut ure dat e wi l l resum e t he course.

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December 2012

A weekend worksh op was hel d i n Sept em ber by Jenn y, whi ch was very wel l at t ended and m ost successf ul .

Jenny at t ended t he 5t h Rem edi al Course hel d at t he Goudi ni Spa near W orcest e r. M uch was l earnt by al l t he t eachers who at t ended. W est ern Cape m ust be congrat ul at ed i n organi si ng anot he r ver y succe ssf ul cours e.

Heal t h i s a st at e of com pl et e harm ony of t he body, mi nd and spi ri t .

W hen one i s f ree f rom physi cal di sabi l i t i es and m ental di st ract i ons, t he gat es of t he soul open --B. K. S. I yengar

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YogAfrica

December 2012 COURSES

VISITING INTERNATIONAL TEACHERS 2013: Lois Steinberg: Johannesburg: Cape town:

8 ― 11 August 15 ― 18 August

Stephanie Quirk: Goudini Spa:

11 ― 14 November

Dean Lerner: Johannesburg: Cape Town :

4 ― 7 April 11 ― 14 April

2014:

2015: Corine Biria: Dates for both Johannesburg and Cape Town to be confirmed.

YOGA RETREAT WITH BRIGITTA TUMMON

Equinox Yoga Retreat 20-24 M ar ch 2013 Bodhi Khaya Ret reat Cent re, Gansbaai For m ore i nf orm at i on and booki ng pl ease co nt act Bri gi t t a on 021 797 2810 or e-m ai l : bri gi t t a. t um m on@gm ai l . com

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YogAfrica

December 2012 IYENGAR YOGA IN OUDTSHOORN

BKS Iyengar Yoga Centre, Schoemanshoek, Oudtshoorn, Klein Karoo, South Africa

Nest l ed i n t he beaut i f ul and t ranqui l Schoem anshoe k val l ey on t he way t o t he f am ous Cango Caves, su rrounde d by t he m aj est i c Swart berg M ount ai ns, t he BKS I yengar Yoga Centre of f ers t he com pl et e yoga experi ence. Our f ul l y equi pped Cent re i s desi gned t o gi ve you, t he yoga pract i t i oner, t he opport uni t y t o experi ence qu al i t y yoga t ui t i on i n t hi s peacef ul and pri st i ne set t i ng.

For i nf orm at i on about t he 3-day & 6-day re trea ts, r egul ar workshops and our est abl i shed teac hers tr ai ni ng program , pl ease vi si t our bl ogs, whi ch have be en speci f i cal l y desi gned t o gi ve you a com pre hensi ve pi ct ure of what t he Yoga Cent re has t o of f er – vi sit ht t p/ : :i yengaryog aret reat s. bl ogspot . com

The Schoem anshoe k val l ey and Oudt shoo rn, of f er a vari et y of sui t abl e accom m odat i on t o com pl et e t he experi ence.

M ore about us at ht t p: // yogawi t hdavi d. bl ogspot . com / 6-day re tr eat - Fri day, 22 n d Februa ry 2013 to W edn esday, 27 t h Februa ry 2013

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YogAfrica

December 2012 IYEN GAR Y OGA PR ANA YAMA C LASS ES W ITH JUDY FARA H

Pranayam a r em oves t he vei l coveri ng t he l i ght of knowl edge and heral ds t he dawn of wi sdom ” -- Sut ra 11. 47 Pranayam a, t he 4 t h Li m b of yoga, i s t he sci ence of t he breat h.

Regul ar pra ct i ce of Pranayam a i s as essent i al as a r egul ar Asana p ract i ce.

On Sat urday 16 Feb 2013, I wi l l st art a new once per m ont h Pranayam a Cl ass; i n t he Lit t l e Gl en, Cam ps Bay. Thi s beaut i f ul , peacef ul space al l ows f or qui et and focused Yoga Sadh ana (p ract i ce ).

The cl ass runs f rom 08: 30 – 10: 00, one Sat urday p er m ont h; Pranayam a ( breat hi ng ), Al l l evel s of pract i t i oner are m ost wel com e.

For f urt her det ai l s and booki n gs pl ease cont act Jud y on 082 8256792 or e m ai l j udy@yogasout haf ri ca. com www. yogasout haf ri ca. com

IYEN GAR Y OGA AT B UDD IST RET REAT CE NTR E, IX OPO IYEN GAR Y OGA AT B UDD IST RET REAT CE NTR E, IX OPO WITH JU DY F ARA H - 28 June to 4 July 2013 Thi s m agni f i cent Ret reat Cent re i n KwaZul u-Nat al of fers a peacef ul spac e f or t he heart and soul t o open up t o som e qui et and f ocused Yoga Sadhana.

I t can be done i n t wo sect i ons: 1 Begi nni ng Fri day eveni ng 19h00, 28 June t o Sunday l unch 30 June 2 Begi nni ng Fri day eveni ng 19h00, 28 June t o Thur sday l unch 4 Jul y.

(Fri day Di nne r i s serve d at t he BRC at 17h30) The ret reat wi l l consi st of Asana (Post ures ) and Pran ayam a (bre at hi ng), whi ch wi l l bui l d up over t he cours e of t he 7 days. Al l l evel s of pract i t i oner are m ost wel com e.

For f urt her det ai l and booki ng s pl ease cont act t he BRC on 039 8341863 or brci xopo@f ut ur enet . co. za. Check t he web si t e ht t p:/ /www. brci xopo. co. za

W hen you i nhal e, you are t aki ng t he st rengt h f rom God. W hen you exhal e, i t represent s t he ser vi ce you are g i vi ng t o t he worl d .

-- BKS I yengar

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YogAfrica

December 2012 NOTICES RENEWAL OF MEMBERSHIP FOR 2013

Your annual sub scri pt i on i s due f or ren ewal by 31 s t J anuary 20 13.

Pl ease ensur e t hat you pay your sub s i n t i m e t o your Regi onal Treasurer, at t he sam e t im e advi si ng any changes i n you r cont act det ai l s. Thi s wi l l enabl e us to st ay i n t ouch wi t h you.

The rat es rem ai n t he sam e as l evi ed i n 2011& 2012.

The rat es are: Teacher s: St udent Teachers (who t each cl asse s)

R450* R300

Associ at e M em bers (i ncl udi ng non -t eachi ng t eache rs )

R180

*I ncl udes Cert i f i cat i on f ee.

The renewal form wi l l be sent to you separa tel y.

YOGA RAHASYA The Yoga Rahas ya m agazi ne i s pu bl i shed qua rt erl y by t he Ram am ani I yengar M em ori al Yoga I nst i t ut e i n Pune. Thi s m agazi ne consi st ent l y of f ers hi gh qual i t y art i cl es cove ri ng m any aspe ct s of I yengar yoga. Art i cl es are wri t t en by Guruj i , Geet a and Prashant as w el l as m any ot her knowl edgeabl e peopl e. Thus we are kept i nf orm ed about I yengar Yoga ‘ f rom t he source’ .

I f you woul d l i ke t o renew your subscri pt i on or t o becom e a new subscri ber t o Yoga Rahasya, pl ease com pl et e t he necessary f orm whi ch wil l be m ade avai l abl e separat el y and whi ch wi ll i ndi cat e t he cost . Pl ease al so pay your subscri pt i on f ee i nt o t he Cent ral Comm i t t ee’ s Bank Account and t hen advi se Bri gi tt a Tumm on at bri gi tt a. t umm on@gm ai l . com of sam e.

Bank det ai l s: Bank: Branch: Branch Num ber: Account Nam e: Account Num ber:

St andard Bank Rondebosch 025009 BKS I yengar I nst i t ut e of SA 07 295 882 0

Newsl et t er com pi l ed and edi t ed by Ri va Hi rscowi t z.

Typeset t i ng by St rat f ord Canni ng.

Our si ncere t hank s t o al l who t ook t he t i m e and m ade t he ef f ort t o cont ri but e t o t he cont ent s of t hi s m agazi ne. Anyone wi shi ng t o cont ri but e art i cl es, phot os, inf orm at i on or suggest i ons t o t he newsl et t er m ay cont act our edi t or: Ph 082 782 8275, em ai l : ri va. hi rschowi t z@gm ai l . com

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December 2012 A RITUAL TO READ TO EACH OTHER

W I LLI AM STAFFORD

I f you don' t know t he ki nd of person I am and I don' t know t he ki nd of person you ar e a pat t ern t hat ot hers m ade m ay prevai l i n t he worl d and f ol l owi ng t he wrong god hom e we m ay m i ss our st ar.

For t here i s m any a sm al l bet rayal i n t he m i nd, a shrug t hat l et s t he f ragi l e sequence brea k sendi ng wi t h shout s t he horri bl e er ror s of chi l dhood st orm i ng out t o pl ay t hrough t he broken dyke.

And as el ephant s para de hol di ng each el epha nt ' s t ai l, but i f one wanders t he ci rcus won' t f i nd t he park, I cal l it cruel and m aybe t he root of al l cruel t y t o know what occurs but not recogni ze t he f act .

And so I appeal t o a voi ce, t o som et hi ng shadowy, a rem ot e i m port ant regi on i n al l who t al k: t hough we coul d f ool each ot her, we shoul d consi der -l est t he parade of our m ut ual l i f e get l ost i n t he dark.

For i t i s i m port ant t hat awake peopl e be awake, or a breaki n g l i ne m ay di scourage t hem back t o sl ee p; t he si gnal s we gi ve--ye s or no, or m aybe -shoul d be cl ear: t he darkn ess a round us i s deep.

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