7 VITAL PRINCIPLES OF PRACTICE

Dancing the Body of Light by Orit Sen-Gupta & Donna Holleman

The perfect pose for YOU is cultivated by using the same principles that you would use to plant your garden in the springtime. Essentially, you are 'doing-while-undoing' or letting go in order to receive.

Part I: Preparing the Soil Before planting, the soil is prepared by turning it over, loosening,& softening it. Then, the weeds or unwanted growth is removed. Before any yoga posture the following is done: release physical tension (loosening & softening) & mentally empty the mind of unwanted thought.

Part II: What to plant? A seed is planted into nurturing soil so that growth of a perfect plant is possible. In yoga, the seed planted before every posture is a clear picture of the pose while keeping a relaxed body and still mind.

Part III: Growth of the Seed As with all plants, the first thing the seed must do is to root itself into the earth. In yoga, the first action of any pose is to root the feet. Once the seed is rooted, it can connect to the place above the earth, use air for growth, & elongate. A yoga pose will be steady and comfortable if rooting, connecting, breathing & elongating are done in harmony with a relaxed body & quiet, clear mind.

Part I: Perfect Pose Preparation

RELAXATION Undoing the body. Transparent/soft outer shell with a strong core. Holding the locks while softening the outer body. Example: Relax and soften the skin, especially around the shoulders & pelvis with a strong inner core.

EMPTY MIND Undoing the mind. Sink into a quiet & alert state of mind. Move into the intuitive body of just 'knowing' the pose can happen, don't think! Example: Release negative patterns like 'I can't' do this posture' & do the pose as if you know how to do it!

INTENT Projection of a clear picture of the movement of the body while maintaining a relaxed body & quiet mind. Example: Visualize the posture as being comfortable & steady before entering it.

Part II: Perfect Pose Ingredients

ROOTING A feeling of sinking/heaviness. It is the rebound force of feet pressing down as the body lifts up into lightness. Example: Rooting the big toe mounds will create a sinking feeling in the feet but from the ankle joint upward the body will experience lightness.

CONNECTING Using the locks or energetic muscular contractions to move as one. Example: mula bandha, uddiyana bandha, hasta/pada bandhas, lowest rib to top of pelvis (transverse abdominus muscle) are always being engaged, while stay connected to the roots.

BREATHING The breath is the bridge between the physical body to the light body. Keep the breath even.

ELONGATE Not mechanical stretching. Never force or strain. Lengthening is done by breathing into the 'spaces' of the muscles that are shortened and tightened or closed off. It's as if you are opening the door to the muscle with the breath.

Written by Elizabeth Peckham

Based on the work of Donna Holleman and Orit Sen Gutpta

Read More in "Dancing the Body of Light" (Highly Recommended reading)