Foundation Friday: Swadhyaya

Our Foundation Friday series delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice.  Today we are sharing a teaching from Pantanjali's classic yoga sutras, Swadhyaya or self-study.  

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Foundation Friday: Swadhyaya, Self-Study

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Swadhyaya, the 4th Niyama Sva | Self Adhyaya | investigation or inquiry

“Study, when it is developed to the highest degree, brings one close to higher forces that promote understanding of the most complex.”

 -The Yoga Sutras of Patanjali, 11.44

Swadhyaya is one of the five Niyamas (daily observances) presented in Patanjali’s Yoga Sutras.  These practices are the foundation of a yogic life; the system of the Niyamas lend to simplifying clutter and observing/attaining stillness.  Pantanjali teaches that these practices progress your spiritual life on the basis that everything you need is inward.  What one looks for is already there.  These 5 observances are a system meant to work in harmony rather than isolation.

Patanjali also notes that this Niyama involves the study of the ancient scriptures pertaining to Yoga (The Vedas, Upanishads, Bhagavad Gita, and The Yoga Sutras of Patanjali).  These teachings are used to assist us in engaging in life spiritually through self-inquiry.  As we meditate and contemplate our own life's lessons - our thoughts, emotions, reactions - we begin to learn about our true Self.  Reflecting on our own flaws, patterns and stories rather than those of others gives us the opportunity to grow, allowing our mistakes to become lessons.  In your life and within your yoga practice, look at yourself with the same discernment you use with others.  As if you are watching your life on film, notice what happens with your sensations, emotions, feelings, thoughts and breath; feel empowered through your process of self-study.

The Five Niyamas

The first Niyama: Saucha

Saucha is cleanliness which involves keeping your body clean inside and out.  This includes eating the right food, decluttering your environment, communicating with clean and clear words as well as purification of the mind.

The second Niyama: Santosha

Santosha or contentment is the practice of being content with having enough in life.

The third Niyama: Tapas

Tapas is the practice of austerity or self discipline. This is a practice for simplifying your life, removing all the unnecessary things that do not serve you. It is a way of reflecting the external into the internal to refine your needs.  The interference of thoughts and emotions can prevent us from seeing our inner stillness.

The fourth Niyama: Swadhyaya

The observance of Self allows you freedom to step into your highest form through truth and discernment.

The fifth Niyama: Pranidhana

This practice allows us to surrender to the divine or higher reality.  Yoga is a spiritual practice but not a religion - the science and vehicle that enables us to understand our own beliefs better.

Foundation Friday: Savasana

  This post is the first in a new series that delves into the basics of yoga—looking at its postures (asana), breath (pranayama), philosophy, and all the other essentials—giving you the foundations upon which to build a solid practice. First off, we’ll be taking a look at the quintessential yoga asana, or pose—savasana.

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Foundation Friday: Savasana

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Asana

Corpse Pose, or “Savasana”

(sava=corpse, asana=pose)

sha-vass-a-na

Savasana is the most important—and perhaps, the most difficult—pose in yoga. While it may appear that someone in savasana is simply setting up for a nap, the goal is not actually to fall asleep—rather, savasana intends to mimic the restful effects of sleep by rejuvenating the body, mind, and spirit while the practitioner remains conscious. Since we are not distracted by sensory sensation in this restful position, we are perfectly prepared to lie in quiet awareness of our breath, of our mind, and our humble presence. Without attaching any judgment on to our pattern of breath or to any thoughts that may arise, we may simply be conscious of them.

Why do we practice savasana?

Savasana is a perfect place to pause and find some peace before yoga, to settle our minds and bodies, to get ourselves into a quiet space, setting the tone for our practice. After asana practice, it is so important to take savasana—savanasa is where our bodies make sense of everything that happened throughout practice. This is the time that we can integrate any new sensory information throughout our bodies—where we can soak up all the goodness of practice and let it sink in. It is also an exercise in calming the nervous system, and just like any muscle in our body, the more we can train our brains to find quiet—to slow down and simply notice things the way they are—the stronger our brains and nervous systems will be at mimicking the same quiet, stillness, and calm throughout the rest of our lives.

Savasana may help…

• Decrease your heart rate • Lower your blood pressure • Alleviate muscle tension • Lessen anxiety • Heighten your ability to concentrate or focus • Increase your energy levels

How do I get there? 

1. First, lie on your back. Lay your feet outstretched from your body about hip-width distance apart, with your arms outstretched a few inches away from your side body, palms face up.
2. Let your toes relax to the sides (your feet may rotate outwards slightly).
3. Slightly tuck your tailbone under to lengthen your spine.
4. Tuck your shoulder blades underneath your body to open across your chest.
5. Slightly tuck your chin in to keep the back of your neck long.
6. Close your eyes.
7. Relax and soften everywhere that you can in your body.
8. Release any breathing technique you may have been using in class—breathe naturally.

***Note: comfort is essential in savasana—find whichever variation of savasana is the most relaxing to you, so that it will be easier for you to avoid distractions.

If this position is uncomfortable, you can:

• Keep your upper body the same, but bring the soles of your feet together and let your knees fall wide
• Place the soles of your feet mat-width distance apart and rest your knees together (helps if you are experiencing lower back discomfort)
• Place a bolster under your knees (also helps with lower back discomfort)

We hope this helps you better understand the concept of savasana. Please feel free to comment with any further questions. And let us know if you have something you would like to see featured in Foundation Friday!

200 Hour Vinyasa Flow Foundational Teacher Training

Teacher Training Information Session from Yogalife Studios on Vimeo.

Yogalifers Brandon and Brittany talk about our upcoming teacher training offered in May and the two info sessions leading up to the training.  Whether you aspire to teach yoga, or are simply looking to deepen your practice, a yoga teacher training is an incredible learning experience that will change the way you look at yoga and yourself.

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January 25, 6-8pm at Yogalife Studios South February 1, 6-8pm at Yogalife Studios North

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