How Yoga Helps you be Open to Change

It’s almost the end of March and spring is in the air. However, this year there is a poignancy to spring and its promise of new beginnings - my mum died last year in the very darkest part of the winter, and as beautiful as spring feels, it’s also the first spring without her.

It feels like a lot is changing; another example being that in just a couple of months my daugher will have finished her exams – and finished school. How have I got to the point that I will have no school-age children? It’s the end of an era for me.

Endings are difficult, but with each ending comes a fresh start.

Change is the only Constant

This truism was assigned to the Ancient Greek philosopher Heraclitus of Ephesus. But like all good truisms, there’s more to it than meets the eye. When we’re young, the routines and rules of childhood are a way of making us feel that the world is a regular, non-chaotic place, where life is predictable.

As we grow up we realise (hopefully gradually) that this is not the case. Life is not regular, predictable or safe. Change can happen suddenly, or gradually. But the only thing we can be certain of is that, eventually, everything changes.

It’s how we deal with this inevitable change that determines our resilience and happiness.

Why do we resist Change?

There’s a reason why we have comfort food and comfort zones -they’re ‘comfortably’ familiar. And it's also because our brains are hard-wired to find comfort in habits.

Our basal ganglia in the ancestral or primitive brain are responsible for “wiring” habits. This cluster of nerve cell bodies is involved in functions such as automatic or routine behaviors that we are familiar with or that make us feel good.

But sometimes these habits aren’t helpful to our long-term health or ability to deal with change.

Which is where Yoga comes in…

‘The practice of yoga teaches us to deal with each task in the day as it arises, and then to put it down.’

So says B K S Iyengar in his book Light on Life.

Unlike other unhelpful habits, a yoga practice is a commitment that we make to ourselves, to observe the change in our brains and bodies and adapt to them.

Yoga is a great way to balance out our feelings about life and all it throws at us. For example, Setu Bandha in all its variations enhances emotional stability.

Your yoga practice changes with YOU

If you scroll through Instagram you’d be forgiven for thinking that progress in yoga is a clear graph, with the hours of practice on the bottom, the effort involved on the other side, and then an upward trajectory of yoga practice. This isn’t helped by the ‘before’ and ‘after’ pictures often posted.

Which is not to say you won’t get more flexible over time, but it’s not a straight upward line. There will be setbacks. The body changes. You go through illness, or grief, or hormones shift. Some days your poses will feel like they did when you first started – even if to outside eyes they don’t look like it.

This is because the yoga that happens IS NOT ALL ABOUT WHAT THE POSES LOOK LIKE. Yoga is about our understanding, intelligence and sensitivity to the body increasing over time, and instead of forcing the body into the shape of the pose, we might just go to the point where we feel a gentle stretch.

What are the best poses to practice to adapt to change?

If you have a difficult transition coming up, then there is a sequence for emotional stability that can be extremely helpful. Composed by BKS Iyengar and found at the back of his book Light on Life, it can be adapted or shortened, but here it is in full:

How Yoga can Lead to Contentment

It’s not easy to be content these days. FOMO is all around us and it’s catching. We get into the habit of upgrading and not just staying with what we have.

This attitude can affect how we feel about our yoga practice as well. Scrolling through Instagram it’s easy to feel that everyone’s practice is better than ours.

But it’s not about how yoga looks on the outside that’s important. Yes, we’re aiming to make the right shapes, but it’s what it’s doing on the inside and how we’re connecting our bodies that the real work happens.

What is contentment?

Contentment, or Santosha in Sanskrit, is one of the five niyamas, a personal ethical code which is one of the eight limbs of yoga. In yoga we need to cultivate contentment to make the mind a fit instrument for meditation, which is the ultimate purpose of the yoga poses we practice.

Originating from Latin and French, the middle English word ‘contentment’ has the literal meaning of ‘satisfaction from a claim or debt’. This puts a different spin on what we think of being content. It’s not a passive feeling, but an active reclaiming of something lost or wasted. We feel whole and that nothing is missing.

Action: Our posture can really impact mood and self-awareness. Try sitting up straight in your chair. Plant your feet on the floor and check that your spine is as tall as you can make it. Join your palms together in prayer pose or Namaskarasana and close your eyes. Connecting the palms brings us back to ourselves and pressing the base of the thumbs to the solar plexus centres us.

Namaskarasana or Prayer pose

But does being content mean that we’re passive?

There’s a misconception that being content means being without ambition or goals.

Contentment is about finding peace in every stage of life, but it doesn’t mean to never challenge yourself.

In the same vein, we can also apply contentment to an acceptance of our mixed successes in our yoga practice. Perhaps we can touch our toes after a long time of working at stretching the hamstrings. A student today touched her fingertips to her brick in Trikonasana, which for her was a great achievement. But for another student it might be kicking up in handstand for the first time.

Just because we can’t do something today, doesn’t mean we shouldn’t be content. We’re right where we’re meant to be.

Action: Make a list of the poses you’d like to get better at. This isn’t to make you feel bad about where you are today, but to give yourself a focus for the future.

How can we cultivate it?

This week I’ve been teaching restorative classes. Just because these are less active classes doesn’t mean they’re easier. In fact, for some students these classes pose a greater challenge as they require mental tenacity.

Supta Baddha Konasana

According to BKS Iyengar in Light on Life contentment ‘is an acceptance of one’s mixed lot as a human being.’ Restorative yoga is a great place to start when practising acceptance. We learn to accept the discomfort of the pose because a) we know there will be benefits in the long run and b) that the pose will end at some point! Which reminds me of that saying that gets trotted out in the face of adversity, which is that ‘Things will be alright in the end, and if they’re not alright, it’s not the end.’

 Action: Give yourself ten minutes to practice one or two restorative poses. Suppta Baddha Konasana is the one that most of us remember (Reclining Bound angle pose).

How a yoga practice can help you to feel content

In the pursuit of happiness, remember: contentment is the only real wealth. Alfred Nobel

We can’t feel happy all the time. Life has thrown a lot at us in recent years, not to mention a global pandemic and a cost of living crisis. We can’t know what’s round the corner, but we can practice emotional stability, so that we can weather the ups and downs with a little more equanimity.

The final destination of the eight limbs of yoga is Samadhi, or bliss. From the physical postures we start to draw the attention inwards, leading to meditation, focus and stillness. Samadhi doesn’t mean that we don’t feel emotion, but that emotion no longer controls us.

I can’t say that yoga has solved all my problems, but my yoga practice has certainly given me a solid foundation from which to withstand the hardships along the way.

Action: Commit to a yoga practice, even if it’s once a week. Choose poses that are familiar and let your body start to let you know what you need to practice.

Why a Restorative Yoga Practice is ALWAYS a Good Choice

I’ve written before about the importance of rest, but as we head into the winter months after a long period of uncertainty, this has never been more important.

Speaking to several students over the past few months, it feels as if things are very busy for many of us.

This isn’t surprising, as this is the first time in a while that we have been ‘back to normal’, while at the same time, living in a country that currently has the highest rates of Covid in Europe. This is on top of the usual coughs, colds and seasonal bugs that are starting to do the rounds.

The beauty of Iyengar yoga, and having a yoga practice, is that our practice can be a perfect fit. It can change according to your mood, the season, the time of day, your energy levels and so on.

And interestingly I have been choosing a predominantly restorative practice for the last few weeks.

A Bit More about Restorative Yoga

BKS Iyengar is credited with having ‘invented’ restorative yoga as a concept. Due to the ill-health he suffered in his formative years, Iyengar had to fashion props from bits of wood or everyday objects in order to get into yoga poses. His inventive use of props meant that the benefits of poses could be felt without over-straining the body.

Restorative yoga is about allowing the pose to do you, rather than you doing the pose. You have to allow the body to inhabit the pose, and then let the breath inhabit the body, and the mind inhabits the breath. When you become fully passive in the pose there is a sense of weightlessness and submersion in the pose.

 Why Restorative Yoga isn’t Resting Yoga (necessarily)

The name restorative can be misleading however. Some students get overexcited when the bolsters come out, but restorative yoga doesn’t necessarily mean it’s going to be resting.

Restorative yoga is about restoring the natural balance of the body, physically, emotionally, and hormonally. Sometimes this is done through supported backbends, long holds of inverted poses and other things that can feel distinctly UNRESTFUL while you’re doing them.

This is because yoga emphasises the need for relaxation, but it goes further and advocates rejuvenation. Relaxation is going from a negative to a neutral state, while rejuvenation is going from a neutral to a positive state.

Why Inverted Asanas are Especially Important

All restorative yoga poses have their benefits, but inverted restorative poses are particularly important for a stressed-out nervous system and for mental and emotional health.

Any pose where the head is positioned below the heart counts as an inverted pose, so you don’t have to be up in full headstand or shoulderstand. Also standing inversions, such as Uttanasana and Adho mukha svanasana with the head supported (preferably on something soft) give the same benefits.

Focusing on Relaxing the Eyes

We can feel tired after a whole day spent working on the computer, but it’s brain-tired. Our eyes are pushed forwards from looking at the screen, and we haven’t been breathing properly so the body is not fully oxygenated.

With so much of our lives now conducted on screens – Zoom meetings, online yoga, WhatsApp chats, and so on, we need to find a way to take a break from all the screen-related activities.

Yoga gives us this time to rest our eyes. Here’s a simple exercise you can try: take a bandage and softly cover the eyes. Lie in supported savasana and allow the eyes to completely soften. Focus on the breath.

In any yoga pose, it’s important to check on what’s happening with the eyes, especially strenuous poses such as backbends. We need to learn to soften the face, even while working the rest of the body – this eventually leads to the ‘effortless effort’ of Patanjali’s sutras.

Practical Help

If you’ve felt inspired to start a restorative yoga practice, then why not check out my YouTube video on the Five Basic Restorative Poses for some practical help.