OM SAHANA VAVATU

Om, may teacher and student
be protected
Saha nau bhunaktu

May he nourish us together
Saha viiryam karavaavahai

May we work together with
great energy
Tejasvi Navaditamastu

May our studies be enlightening
Maa vidvissaavahai

May we not hate each other
Om shanti, shanti, shanti

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Soomi Jeong wrote on Jan. 9, 2024, in the YogiTimes, “According to yoga statistics in America, the number of yoga practitioners in the United States has nearly doubled in the last decade.” To the delight and frustration of American yoga practitioners, yoga has grown and changed.

Yoga teachings include a collection of self-care techniques and moral codes to help one discover freedom from perception and find one’s truest self. Once upon a time and not so long ago, yogis may have found comfort in their yoga classes because they knew what to expect: an exact experience repeated over and over for the purpose of illuminating change in the practitioner.

Traditionally, yoga classes started with a chant. Chanting is used to initiate pranayama (breath control), set an intention and cleanse the space with healing vibration of sound. One of the more commonly practiced chants used at the beginning of class is “Sahana Vavatu,” the teacher-student prayer.

The “Sahana Vavatu” prayer provides the framework and intention for the teacher-student relationship. It asks that the teacher and student be supported with guidance and focus so that the result is a prosperous relationship. It ends with the disruptive thought: and may we not hate each other.

The last line doesn’t seem to embody the beautiful intentions of protection, nourishment and great energy. It repels us a bit by reminding us what it feels like to “get schooled” and that the work together might not be easy.

My first yoga class was an awkward and uncomfortable experience. We started standing very still and straight. The sound of the teacher and participants chanting in Sanskrit filled the room. Then an exact sequence of poses that everyone else seemed to already know was carried out. After two hours of a physically strenuous practice, we were instructed to meditate. It was challenging. I didn’t like it. I put up resistance towards everything that made yoga different from the fitness classes that I was used to — chanting, breathing, an entirely unfamiliar language, attention to infinite amounts of detail, reference to a higher power, weird postures, meditation — and the instructor who could see through all my armor.

The mixture of doubt, rejection and discomfort was eventually trumped by the teacher’s sense of humor, and the depth of his knowledge of the subject. To my surprise he didn’t offer specific coaching to soothe my resistance. He trusted the practice and teachings transmitted across generations would create transformation I didn’t know I was looking for.

Anyone’s first yoga class is still likely to be awkward, but classes have become far more inclusive and welcoming. Music fills the room. Teachers bring a masterful mix of creativity, choreography and tradition to spark participants curiosity and fulfill the purpose of yoga in a much shorter timeframe. Classes shortened to an hour instead of two. Time allotted for meditation is reduced from 15 minutes to five. A variety of class styles offer something for everyone and incorporate a blend of disciplines such as dance, sculpting, foam rolling, barre, martial arts, etc. The opportunity to practice yoga has never been greater.

No matter what your motivation to practice yoga, use the suggestions below to help you get more out of any style of yoga. Practice each one for a month at a time to bring consistency of effort to your practice and keep you grounded in tradition.

CHANGE YOUR BREATH, CHANGE YOUR MIND

James Nestor made the succinct point to, “shut your mouth,” in his book Breath to illuminate the importance of nostril breathing. Ujjayi pranayama, a form of nostril breathing, translates to mean the victorious uplifting of life force. Practicing ujjayi opens pathways for curiosity and listening. Researchers are still fascinated by breath control and the positive effects conscious breathing has on mental health.

CHANGE YOUR POSTURE

Changing a movement/compensation pattern can be difficult if you aren’t aware of it. Hands on assists aren’t as common as they used to be. Purposefully reduce your range of motion to find the core of the posture. Add a strap or block when you wouldn’t usually use one. Make fists instead of open hands. Are you flexible? Work on stability. Are you stiff? Work on mobility. Injured? Choose one joint to nurture for the whole month.

CLOSE YOUR EYES

Practice pratyahara, sense withdrawal. Dampening the senses inspires heightened awareness of the present and invites a meditative state more readily. Wear a blindfold or close your eyes.

CLOSE YOUR EARS

If closing your eyes isn’t an option, use earplugs.

GET INTO THE GROOVE

When there is music in class use it to enrich the practice rather than distract. Choreograph movement and breath to the musical structure. Listen for four poetic lines lasting eight counts each. This creates the 32-count verse. You might hear 64 counts of verse before the music changes into the chorus. Try to extend your breath to the eight count as you hold a pose. For added challenge hold a pose for the entire 64 counts of verse and while you match your breath to the eight count.

SMILE

Practice a soft inner smile to keep your wits about you. Relax your jaw and form a smile from the back of your throat. Practice with a sense of humor. Humor helps you become the objective observer of the sweaty person on the mat (you!).

FOCUS YOUR GAZE, OR DRISTI

Steady your gaze into a singular point of focus such as a wrinkle on your knuckle, a spot on your yoga mat or the floaters in your eyes. The focused gaze helps to focus your mind … until you wonder where all those floaters came from (sense of humor, remember).

EMBRACE SILENCE

It’s said that the sweetest sound is the silence heard at the end of a chant — that’s definitely true when I chant! Sit still in a silent space for five to 10 minutes. You might have to do this in your car if you can’t control your environment.

BE CONSIDERATE

The consistent pursuit of self-care can be selfish. Take a moment to find out something about the person next to you. Introduce yourself to someone in class. As Mr. Rogers reminds us, “these are the people in your neighborhood.” Make plans to show up for one another and hold each other accountable.

BE A LEADER

Bring a friend. Share something you each learned and loved about class. This will increase the fun factor and deepen your concentration and connection.

SEEK DISCOMFORT

Practice becoming comfortable in uncomfortable situations. Choose your least favorite pose and practice it for 90 seconds every day for a month.

BE CURIOUS

Ask a yoga related question after each class. Don’t have any questions? Learn about Patanjali’s Yoga Sutras, or the
fascinating and colorful figures found in Hindu mythology. Myths circumvent our conscious mind through story telling so that we can receive a philosophical message that affects us on multiple levels and that encourages us to ask why?

ALLOW PRESENCE

Choose the right combination of skill, motivation, focus, challenge and maybe even a little risk to help you find flow state, absolute presence. What risk might you encounter in yoga class?

MEDITATE

Sit still, breathe, be quiet and listen. The purpose of yoga practice is to help us sit in meditation, steady our minds and break through the veil of perception to experience truth.

 

None of these suggestions are new, but when everything else is changing it can be helpful to focus on one aspect of the practice consistently and repeatedly. Both traditional and modern yoga practices are supposed to push you beyond your comfort level. We tend to do things that we are good at. Yoga is an opportunity to awaken the weaker parts of ourselves and get strong in all directions. Practice each of the above suggestions one at a time for a month, each with consistent concentration and determination. As interruptions, patterns, challenges, reactions, failures and successes become heightened, the choice to greet them from an awakened state is accessible. You might not be ready for awakening, but know that you will be working together, protected, nourished, with great enthusiasm. When frustration or hatred arises remember this could be the moment you’ve been practicing for.

 

 

Originally published in Summer + Fall 2024 issue of Well.