While eating some of my favorite, cheap-eat dumplings in Chinatown’s Columbus Park last night, I watched a man practice tai chi. I greatly admired his grace and presence. His focus, illuminated by a soft smile of contentment, seemed entirely unfazed by the bustling New York City environment where children played loudly, teenagers engaged in an energized game of tag, passersby watched on, and traffic rushed by. His movement resonated with peace.
Lately, I’ve been thinking a lot about how bringing a greater amount of peace to physical movement can influence our life as a whole. As a yoga practitioner, moving my body with love and acceptance has not only been indispensable in helping my postural practice flourish, but I also benefit by how I carry myself through everyday life, both physically and mentally. As a yoga teacher, I’ve had the joy of watching students of all shapes and ages experience the same confidence and peace-bearing transformation.
The yoga mat is a wonderful training ground. We perform yogasana (postures) to make the body and mind stronger, more supple, and resilient. In the beginning, we might find ourselves muscling through practice and thinking less about the breath or the state of the mind. Over time, however, we become more familiar with the forms and learn to sit back and let action be initiated by the breath.
Ultimately, we are able to work toward attaining a seat in which stability and comfort are intricately balanced in each and every pose (defined in Patanjali’s Yoga Sutra II.46 as Sthira Sukham Asanam, or “steady comfortable seat”). It’s a space where effort balances with effortlessness. We also become less attached to “attaining” or favoring particular poses, and able to perceive all postures as equanimous spaces supported by consistent breath, a soft face, and a relaxed but strong mind.
As we progress in the practice, we might discover an invaluable parallel with everyday life: If we can maneuver ourselves peacefully and gracefully through complex situations on the mat, can’t we do the same off the mat with both body and mind? In my experience, words cannot express how grateful I am for the concrete reference point my postural practice has provided me.
This week, make a conscious effort to bring a greater sense of peace to your practice on the mat.
Do the following:
1. Commit to keeping the face soft. Even maintain a light smile. If you find the face tensing up, simply soften it once more, without judgment or frustration.
2. Don’t move erratically or aggressively. For example, avoid shaking the arms or legs out after holding postures. Let them ease back into alignment. As my dear Iyengar teacher Nagmeh Ahi often reminds us, doing so is violent. Be gentle to the body. Likewise, never rush right into a counter pose out of craving. Before rushing into a forward bend after back bending, for example, let the body neutralize.
3. Watch your breath! Try to initiate all the action with smooth deep or ujjayi breath. Let the breath extend beyond the finished form.
4. Cultivate gratitude. Peace comes from appreciation. At the present moment, you are complete, even if it might seem otherwise. Through presence and thankful acceptance, so much growth can ensue.
5. Watch out for frustration! If you find yourself unable to perform an advanced posture or something you normally do without trouble, please don’t get disheartened or upset. Embrace your present place and try again patiently when you feel appropriate. Honor your limits.
Good luck!
Sophie Herbert is an alignment focused yoga teacher (and perpetual student), a singer-songwriter, and a visual artist. She has lived, studied, and volunteered extensively in India; teaches yoga in Brooklyn and Manhattan; and recently released her first full-length album, "Take a Clear Look." Please visit her website at SophieHerbert.com.
