The barrier when practicing Ashtanga at home
Apologies up front as this is another in our rare (on purpose) posts about our practice.
As I noted earlier, for the coming month I’ll be practicing at home — something I’ve done fairly successfully in the past, but certainly not something that’s my first choice when working through Ashtanga.
But, given the regularity of Ashtanga, there may be value to changing up some other aspects to the practice in order to get fresh perspective and not fall into samskaras. The change from practicing at a shala with a certified teacher to being alone at home has got to be among the biggest one can make.
Via ashtangayoga.info
I recognized today — the first day when I had time to complete a full practice — that I face a barrier when practicing at home that I don’t at a shala. It’s what we call “The Back Nine” of the Primary series: the poses after navasana.
I’m sure navasana is a marker for me because I was kept there for a while; that was the end of my practice. (And, like most, I struggled with the teacher’s call on that.) Now, it seems perhaps ingrained somehow as a dividing point; everything up to then is attainable, “easy” (so to speak). But after is beyond the pale.
I wonder if this is common, if most home practitioners have a point that is a struggle at home that may not be at a shala. (Probably it’s a lot “farther” along than navasana.) And I don’t mean something as explicit as a pose that’s difficult without some assistance. I mean something more… mental.
If so, what might be the cause? What’s the difference externally that results in the difference internally? Is it simply the environment? Is it a subtle peer pressure from others, or perhaps put more positively, is it the encouragement generated by others’ practicing? Is it a revert to an earlier time in the practice, as mine seems to be? Is it something to do with tapas or just having the parampara of a teacher there, in front of you?
Posted by Steve
Great post Steve. I have practiced to the Ashtanga classes on yogaglo.com, and the teacher there seems to also use Navasana as a dividing point. One class is called the “Half Primary,” which consists of everything up to Navasana, then the finishing sequence. Honestly I think practicing up to Navasana is sufficient. The stuff after it is nearly impossible! But yeah you are not alone with this one.
Hi Andy.
Sorry, I posted and then we headed off to the beach. You’ve touched on perhaps one of the few aspects of Ashtanga about which I feel qualified to comment. I found that doing the full Primary really helped with that “Half Primary.” The “Back Nine” poses helped me quite a bit with the poses that came before them. (There’s also just the stamina and strength from doing more, but perhaps that could be replicated by doing the first seated poses twice?)
That’s just my two cents, though.
Is it Jodi who does the yogaglo classes? She’s a friend of ours, and wonderful.
Yes Jodi Blumstein. I have been using her online classes for at least a year now. I love them.
As one who almost solely practices at home (or at work), I can assure you you are not alone in your struggles which aren’t as readily apparent in the presence of a teacher. I fight to keep distractions to a minimum and (I know this is sacrilegious in the Ashtanga world), I find it much easier to get through my entire practice if I put on some background music. I stop hearing it after the first two sun salutations, but for me it almost simulates the distractions that occur in a studio (other people’s breath, a teacher’s footsteps), and allows me to focus internally, on my breath and practice, which helps me get through the entire primary series. I also don’t allow myself to consider Navasana the 1/2 way point; I allow myself to ponder stopping after garbha pindasana. I have found with all things physically challenging training the mind is almost a larger challenge sometimes than training the body. The other thing I fight with is wanting to work on fun stuff out of sequence, which I am fully aware would be frowned on in a Mysore room. Handstand is always what I consider my reward
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Yeah, having the freedom to “play” a bit more is a guilty pleasure of practicing at home. (As is music.) And my monkey mind is especially in need of training (as you know!)
I practice alone at home, and have, for the majority of the days since starting Ashtanga (1998.) This is not by choice, but because there are no teachers in the near vicinity. However, I’ve been to Mysore and call a hand full of senior teachers my teachers and I go to their shalas whenever possible. Soon I will be living near one of my teachers so I can go to the shala about once or twice a month for a few days at a time. It is a big deal practicing alone to keep up a connection and not get “lazy.” I don’t get adjustments, so my physical practice does not “advance” very much, but mentally and spiritually I have grown a lot. I maintain my connection with Mysore and my teachers from afar and that has helped a lot. But mostly, it has been me and my mat all alone in my room. My day does not feel complete or accomplished if I don’t practice. A long time ago I made it a priority, no matter what. If my life gets so busy that I can’t practice, then my life is TOO BUSY!
We’re lucky to have access to teachers, a senior one included. So it hasn’t been long years of practicing alone — but I can imagine that there might be some meditative (spiritual) benefits to the solitude. And, as we’ve posted about before, in many ways the practice is a solitary one, even in a crowded Mysore room.
It takes discipline to practice every day alone.
I love my home practice – and I admit it – I DINK. However – the back 9 – the reason I am goint to the mela with a shoulder injury is because a week ago in tittibhasana my right shoulder popped/cracked loudly – seemingly out of nowhere. I thought I was doing great in these poses, guess not. Practice, but modify.
It is very easy to get hooked into being “Up To” a posture in the Astanga Vinyasa System. It is certainly a limiting outlook. A story. A drama. Something that makes practice heavier. Even for those further along, ones glee can surely turn to misery if another passes by.
The yoga Sutras begin by saying “That Yoga is the cessation of the fluctuations and whirlings of the mind. As practitioners Tis suggested that one practices and observes rather then, quiz and wriggle with what is good and what is not. Why waste time in quandary. Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dyana, SAMADHI
I practice home alone and have for years, seeing my teacher or visiting a workshop only periodically. I’ve had various points of struggle…for a long time it was Supta Kurmasana. It seemed so impossible without any help, but beyond that, I developed sort of a deeper anxiety or symbolism around that pose that built as I practiced. My teacher (from afar) would write to me…just practice anyway…no matter what…practice it even if you can’t do it. Do the best you can and keep going. I guess that is another beauty of practicing at home – the approach is sometimes a little more free than in a Mysore room and I don’t stop where I might otherwise be stopped, but I also still follow the advice my teacher (who is authorized and very experienced). Anyway, her answer was always the same. The past couple of months, I’ve had a little bit of that same mental trouble brewing with Kapotasana. And her answer is the same – just keep practicing. Give it your all and move on to the next pose without getting caught up in it. One more thing: you mention the full series helping the half primary. That has also been my experience in bost first and second series. I’m not sure it works for every student – and it may not be tradtional – but as my teacher said to me last time I saw her and she taught me the end of Second despite my troubles along the way, the poses can and do work retroactively if the student is oriented to work that way.
the asanas really don’t matter. you will not be practicing asanas on your death bed. settle with your mind and asana will not become an obstacle but a simple exploration of your health.