Pick Your Yoga Practice: Exploring and Understanding Different Styles of Yoga by McCrary Meagan

Author:McCrary, Meagan [McCrary, Meagan]
Language: eng
Format: epub, mobi, pdf
Published: 0101-01-01T00:00:00+00:00

Integral yoga flow classes are inspired by the vinyasa system; though they

maintain the integrity and principles of classical Integral yoga classes,

they are slightly more rigorous and faster paced. Regardless, the last half

hour or so of any Integral yoga class will always be devoted to the subtler

practices of pranayama, deep relaxation, and meditation.

Yoga Mudra, or Yogic Seal, is the last posture practiced in the asana

routine. This involves sitting in a simple, comfortable cross-legged posi-

tion with your spine erect and softly closing your eyes, taking a few easy,

natural breaths, and directing your awareness within. Once you feel

relaxed, you bring your hands behind your back and lightly grab hold

of the right wrist with your left hand. Inhaling deeply, you slowly exhale

112 Pick Your Yoga Practice

as you hinge forward from the hips, keeping the spine as long as possible

and coming as far forward as is comfortable. Eventually you will come to

rest your forehead on the ground. Releasing all tension in the body, relax

the breath and hold the pose for six or seven rounds of breathing, rising

slowly on an inhalation. Then you sit quietly, resting your palms in your

lap, and observe how you feel. Yoga Mudra ( mudra meaning “gesture” or

“seal”) is meant to help the energetic transition from the physical prac-

tice to the subtler aspects of the full yogic routine, during which you are

invited to reflect on your asana session and become deeply aware of your

mental and physical state as a result of practice thus far.

Integral yoga classes include a period of deep relaxation (generally

as long as fifteen to twenty minutes) known as yoga nidra, or “yogic

sleep.” This involves lying flat on your back with your legs loosely apart

and arms at a comfortable distance from the body, palms facing up, and

your eyes closed. The teacher will instruct you to raise, squeeze, and then

abruptly release either the whole body at once or the major regions of the

body individually. Once the entire body is relaxed and still, he or she will

guide you to bring your awareness to each individual body part, begin-

ning with the toes and soles of the feet, in order to mentally release any

tension you may find. The process generally takes about five minutes, and

once it’s complete you’ll be guided to observe the breath, without manip-

ulating or controlling it in any way. Then you will be invited to observe

your thoughts in the same passive manner, allowing anything that arises

to be acknowledged, without identifying with each thought. Lastly, you’ll

be guided to notice that you are merely the observer of your breath and

thoughts, resting easefully and effortlessly in your own peaceful self in

a conscious state of deep sleep. After about five minutes of silence the

teacher will guide the whole class back to a seated position for pranayama

practice.

YOGA NIDRA

Yoga nidra is an essential practice in Integral yoga for calming the mind

and integrating all the physical and physiological benefits of the preceding

asana practice. Often referred to as a state of conscious deep sleep, yoga

Integral Yoga 113

nidra helps release deeply held tension and unwind the autonomic nervous

system, effectively reducing symptoms of stress and anxiety.

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