edition no. 17, 6.22

Hello, friends! 

 

I hope this newsletter finds you well.

 

How do we maintain positivity in our practice, towards ourselves and others? This is something I think about, especially after emerging from a time when I’ve been plagued by negativity.

 

As practitioners, we have days when we feel weak and tired and times when physical and mental problems arise. It’s easy to obsess about a problem, injury or tightness that keeps us from going forward. It’s easy for those problems to take over our practice. How do we maintain positivity?

 

This week I read what Geeta Iyengar had to say about Paśchimottānāsana in Yoga: A Gem for Women. In her special instructions she notes, “In the beginning it is difficult to keep the legs stretched. The knees bend and tension is felt in the hamstring muscles……Do not be disheartened. Stretch gradually and with practice all these difficulties will be overcome.”

 

I was touched. Her words held so much understanding of both the struggle and faith in the process. No matter what condition we find ourselves in, we must keep going. And Geeta’s advice, “Do not be disheartened,” is enough to help us on our way.

 

The definition of heartened is, “make more cheerful or confident;” of disheartened, “having lost determination or confidence; dispirited.”

 

According to Geeta’s teaching, let us not be disheartened, but let us cheerfully and confidently move forward on the path towards freedom.

 

Bethany Valentini

IYAUM Membership Chair

Carole Leimomi (Momi) Jhung passed away suddenly at home in Mound, Minnesota on May 1, 2022 after a long struggle with chronic illness. Preceded in death by her father Grafton Jhung. Momi is survived by her loving husband, Keith Morgan; children, Alexander Nikas, Ryan Nikas, Evan Morgan, Ruby Morgan; mother, Carolyn McKinney; stepmother, Sue Jhung; sister, Catherine Jhung (Sean Hickey); niece, Sarah Hickey. Momi was born in Honolulu, HI on May 17th, 1964. She grew up in Mill Valley, CA and loved ballet dancing throughout her childhood. Momi attended Tam High School and received a B.F.A. in graphic design from the Academy of Art in San Francisco. She was a successful graphic designer in the S.F. Bay Area and Denver, CO throughout the late 1980s and ’90s. In 1997, Momi moved with her family to Excelsior, MN, and went on to become a respected and beloved Iyengar Yoga instructor, making a profound impact on many students’ lives. She traveled extensively to study and teach yoga in India, Mexico, Guatemala, and served to bring yoga to drug rehabilitation and corporate settings. Each year she hosted a yoga retreat for women in northern Minnesota. Children were especially dear to Momi’s heart. A passionate, dedicated, loving mother to her children, she also provided tender care to nieces, nephews and children of extended family and friends. Momi had many hobbies. She was a fantastic cook, devoted dog mom, inspired home designer and avid gardener. She adored planning and celebrating holidays. In recent years, Momi especially enjoyed traveling in her Airstream with her husband and their two black pugs, Lucy and Junior. Momi prioritized making her loved ones feel cherished and in turn, she will be greatly missed by many.

 

A celebration of life will take place on June 26th, 1-4pm at The Marsh, 15000 Minnetonka Boulevard, Minnetonka, MN. Messages to the family can be sent to: Momi.memorial@gmail.com. In lieu of flowers, Momi’s family requests that memorial gifts be made in her memory in support of the greatest needs at Mayo Clinic. It is requested that these gifts be made online at https://philanthropy.mayoclinic.org/donateMC

Kathleen Gassman

Home:  Iowa City, IA

Years with Iyengar Yoga: 16

Fun fact:  One of my COVID projects was creating yoga flashcards based on the first two chapters of B.K.S. Iyengar’s Light on Pranayama.

How would you like our IYAUM community to grow?

I would like to see our community make space for marginalized groups who don’t have easy access to yoga instruction. My teacher, Nancy Footner, has made strides in this area. She offered a class at Friendship Yoga for participants in an Iowa City transitional housing program, Shelter House’s Fairweather Lodge. COVID put a damper on the in-person class, but Nancy then arranged for a donation-based Zoom class to benefit Shelter House.

 

In the spirit of Father Joe Pereira and the Kripa Foundation, I would also like to see yoga instruction for those who struggle with substance use disorder. In the pandemic years 2020-21, when fear and isolation were widespread, the Iyengar community found refuge and support in online Zoom classes. Many people who weren’t lucky enough to have that opportunity coped by using substances. If yoga studios could partner with service providers in the way that Nancy has partnered with Shelter House, this could help overburdened  health care providers and give those who struggle with the disorder a tool for coping.    

 

I first came to Iyengar Yoga in 2006, when my dear friend Sarah asked me to join her in a yoga class at Friendship Yoga in Iowa City. The teacher had been her late mother’s teacher. Shortly before the semester began, Sarah found out she was pregnant with her second child and decided against the class. I went anyway. I’d been dealing with lingering lower back issues for months, which began with a new pair of Dr. Scholl’s sandals—purchased in a moment of nostalgic weakness—that were obviously not right for me. I admit, I had a preconceived notion about “yoga teacher types” as being flighty and superficial. However, I was pleasantly surprised when Nancy reminded me of many of the female coaches I’d had in school—straightforward, yet supportive.      

 

Later that same year, I realized that the residential appraisal firm I was with had no plans to hold up their end of the bargain. I then made the decision to go on my own and start my own appraisal business. Looking back, I believe that just those few short months of beginner Iyengar Yoga classes—which focused almost exclusively on standing poses— literally taught me to stand on my own two feet and gave me the courage to stand up for myself.    

 

Throughout the years, Iyengar Yoga has consistently helped me make better, and often difficult choices in both my personal and professional life. The physical benefits of Iyengar Yoga are certainly a plus. (Upper body strength, anyone? Yes, please!) But ultimately, it is the mental and emotional benefits that I feel make the practice of Iyengar Yoga a divine gift.   

 

An example of yoga’s benefits is the guiding principle of ahiṁsā, one of the yamas. While I was brought up with the idea that violence is an acceptable way to defend yourself, yoga has helped me to refrain from violence, even in thought, when feeling threatened. Furthermore, it’s  helped me regulate my emotions, so that I’m not reacting to situations, but rather responding to them.     

 

Another benefit is the practice of śauca, or internal purity, as described in the niyamas. To achieve purity, it’s necessary to root out lobha, or greed. In the residential appraisal business, it can be easy to take on all of the clients and all of the work that comes your way.  However, I’ve learned over the years to be discerning and to not let greed drive my business decisions.      

 

I am eternally grateful to my dear friend Sarah, her late mother, our teacher Nancy Footner, the other Iyengar Yoga teachers I’ve had the privilege to study with, and all of the awesome yoga student friends I’ve practiced with over the years.

By Jennie Williford, CIYT

Dwi Pāda Viparīta Daṇḍāsana

Dwi Pāda: Two Footed

Viparīta: Inverted

Daṇḍāsana: Staff Pose

 

The Sanskrit name may be daunting to pronounce, but this pose has something for everyone. It can be restorative or active, supported or unsupported. It can build confidence, boost your mood and calm your brain. You can do it with every prop available or just one, solid piece of furniture in your living space. I have even managed it on a piece of driftwood during a trip to the West Coast.

 

For me, the process of learning Dwi Pāda Viparīta Daṇḍāsana shows us the genius and journey in the study of Iyengar Yoga methodology. B.K.S. Iyengar took a freestanding drop-over back arch from headstand and made it accessible to try step-by-step for almost EVERY level of student. Geeta Iyengar reminds us that this pose is a great boon for women of all ages, the supported versions being therapeutic for menstruation and menopause.  

 

The following effects make it clear why I am absolutely drawn to this pose and practice it almost daily. It brings me back to my strongest and purest SELF, provides light whenever I feel a cloud of darkness moving over my brain, and continues to engage my body in ways I never imagined. You have to learn to breathe to stay, and it is worth every inhalation and exhalation to do so!

 

Effects

“This exhilarating pose keeps one healthy. The chest expansion gives a feeling of happiness and joy. The modified technique is intended for those who are depressed, weak, sensitive, and emotional. It soothes and relaxes the nerves. It is especially useful at the time of menopause. The method of doing it independently is useful for girls and adolescents, as it brings emotional stability and builds self-confidence by removing fear complexes.”

 

Geeta Iyengar, from Yoga: A Gem for Women

 

Using a chair (Source, Yoga in Action: Intermediate Course I )

 

Stage 1: Getting in the chair

  1. Place sticky mat and folded blanket on the seat of a chair.
  2. Sit facing the backrest of the chair.
  3. Move into the chair until the tailbone is at the back edge of the chair and the elbows can be on the seat of the chair.
  4. Press the elbows into the seat of the chair and recline back so that the dorsal spine curves onto the front edge of the seat.
  5. Take some breaths at this stage, relax the abdomen.
  6. Stretch the legs out one by one, keeping heels on the floor. If heels do not touch the floor, they may be elevated on a bolster or bricks at the wall for support.
  7. To release the āsana, bend the knees and walk in. Hold the arms of the chair firmly and raise the trunk by raising the back chest upwards.
  8. A simple twist (Bharadvājāsana) in the chair can relieve any back discomfort.

 

For neck issues: Cross two bolsters at the head side to catch the head as you recline back and over the chair.

 

Stage 2 : Arm variations

 

  1. During the first stage, the elbows may remain bent to the side of the chair seat.
  2. Once comfortable with the dorsal back curvature in the basic position, you may insert the arms under the chair seat to grasp the back rung or back legs of the chair.
  3. Overhead arm positions: extended straight with palms facing or up, straight with interlocked fingers, or bent with elbows grasped.
  4. In all the overhead arm positions, extend the upper body towards the arms from the waistline and the lower body towards the feet.
  5. Roll the thighs in and stretch the legs well from the tops of the thighs to the heels to avoid sliding toward the head.
  6. To release the pose, again take the hands upwards on the sides of the chair. Bend the knees one by one. Exhale while holding the sides of the backrest of the chair. Lift the chest with the dorsal spine inwards. Sit straight for some time.

 

Stage 3: Classic arm position

 

  1.  Keep a bolster or blanket stack in front of the chair.
  2. Enter chair as in Stage 1 and curl around the front edge of the chair until the head reaches the bolster.
  3. Extend the arms overhead. Extend the armpits.
  4. Entwine the arms. Hold the elbows and extend the armpits further.
  5. Stretch the upper arms toward the elbows and interlock them behind the head as in Śīrṣāsana.
  6. Legs may stay bent or extend to the wall with needed height. 

 

Stage 4: From the floor (Source, Yoga: A Gem for Women)

Only attempt the final pose under the guidance of your Iyengar Yoga teacher.

 

  1.  Lie flat on the floor.
  2.  Bend the knees and bring feet close to the buttocks.
  3.  Bend the elbows, turn the wrists, and place palms on the floor near the shoulders. Breathe.
  4.  Exhale, raise the buttocks and the back from the floor, and rest the crown of the head on the floor.
  5.  Lift the right arm and place the hand behind the head, keeping the elbow and the forearm resting on the ground.   Then lift the left hand and place it similarly behind the head. Interlock the fingers of both hands as in Śīrṣāsana.
  6.  Press both forearms to the ground, raise the buttocks, and if you are able, extend the legs one after the other.   Otherwise, keep legs bent.
  7.  To exit, bring the feet in one by one if they were extended, unlock the fingers and keep your balance by keeping the   hips well lifted up. Take the palms back near the shoulders.
  8.  Exhale, tuck the head in and lower the trunk to the ground. Lie flat on your back.

 

For stability: Place elbows or feet at a wall if they are slipping. Press elbows onto a rolled sticky mat or blanket to give them full contact with the floor.

 

Jennie Williford is a CIYT Level 3 living in La Crosse, WI. She teaches  regular classes and special series, and leads a free monthly discussion group of the Yoga Sutras through The Yoga Place, www.yogalacrosse. com

 

Sources

 

B.K.S. Iyengar, Light on Yoga. Schocken Books, 1966.

Geeta S. Iyengar, Yoga in Action: Intermediate Course I. YOG Mumbai, 2013.

Geeta S. Iyengar, Yoga: A Gem for Women. Timeless Books, 1990. 

 

Save the date!   

YOGA DAY with CHRIS SAUDEK 

SATURDAY, JULY 9, 2022, from 2:30–4:00pm, CST. In-person at The Yoga Place in La Crosse, Wisconsin, also online via Zoom. Free to IYAUM members. In-person participants must be vaccinated. More information coming soon!

Overcoming Obstacles

By Joy Laine, CIYT

Obstacles (antarāya): context

 

Last month we looked at the obstacles (antarāya) and Patañjali’s encouragement that we find ways to continue our yoga practice in the face of them. Since there is a definite structure underlying each book (pāda) of Patañjali’s Yoga Sūtras, bringing these structures to light is helpful for understanding both the individual sūtras and their relationship to each other. It might be helpful to review the broader context of Patañjali’s discussion of the obstacles in the first pāda.

 

Patañjali begins the first pāda by defining yoga as stilling (nirodha) the movements of the mind (cittavṛtti). As is his custom, he proceeds to explain the meanings of his terms—in this case cittavṛtti and nirodha. Patañjali explores five categories of cittavṛtti and glosses nirodha as consisting of two parts: (i) practice (abhyāsa) and (ii) dispassion (vairāgya). After this initial section, Patañjali begins to explore the state of samādhi, since this is the state that Patañjali equates with cittavṛtti nirodha, in which we find spiritual freedom. After this, Patañjali introduces us to the figure of īśvara, or God. In I.23, he says that in addition to the methods already given (which rely on the sole efforts of the practitioner), one can achieve a samādhi state through dedication to God. Patañjali then devotes the next six sūtras to providing us with more insight into his understanding of God. His discussion of God concludes with the assertion that God can help us overcome the obstacles facing us in our practice. The structure of the first pāda can be outlined as follows:

 

definition of yoga as cittavṛtti-nirodhaḥ

⬇️

exploration of key terms cittavṛtti and nirodha

⬇️                                                                ⬇️

cittavṛtti                                                     nirodha

         exploration of five types of cittavṛtti        exploration of its two components

               pramāṇa, viparyaya, vikalpa, nidrā, smṛti             abhyāsa/practice and vairāgya/dispassion

⬇️

introduction to the four different samādhi states

vitarka, vicāra, ānanda, asmitā

⬇️

God’s (īśvara) role in achieving samādhi

⬇️

outlining the nature of īśvara

⬇️

īśvara as aid to overcoming the obstacles

⬇️

exploration of the obstacles

⬇️

ways to overcome the obstacles

 ⬇️

further exploration of samādhi states

 

Between the section on samādhi and the one on the obstacles, God plays a dual mediating role as helper for bringing about samādhi and as remover of obstacles. God is a being who can both help us avoid the obstacles in the first place and one whom we can call on when confronted with life’s obstacles.  It is clear that for Patañjali, God can be a powerful source of aid if we direct our devotion towards the divine.

 

This is our entry point into the section which deals with the obstacles, their impact on us and the means for their removal. In his commentary, B.K.S. Iyengar notes that the kind of dedication to God that Patañjali has in mind, far from being an easy option, is a practice that few are able to attain. He believes this is why Patañjali offers us additional practices to help us overcome the obstacles.  

 

A generic practice for overcoming the obstacles: ekatattvābhyasa

 

tat pratiṣedhārtham ekatattvābhyāsa (I.32)

For the purpose of overcoming the obstacles, one should engage in a practice (abhyāsa) of focusing on one thing/phenomenon.

 

Various commentators translate this sūtra in different ways. We have already encountered the term abhyāsa in I.12, which along with dispassion (vairāgya) is given as one of the two pillars of yoga.  Vyāsa in his commentary on I.32 specifically references Patañjali’s earlier discussion of abhyāsa and vairāgya. He argues that dispassion, in addition to practice, is a means to ovecoming the obstacles because of this former association. Thus, the two pillars of yoga practice are also the pillars for overcoming the obstacles.

 

The phrase eka (one) tattva (thing) is ambiguous. Vyāsa interprets it as “one truth,” which the classical commentators equate with God, continuing with the idea that devotion to God is the best remedy for the obstacles. B.K.S. Iyengar translates it as “adherence to single minded effort,” Bryant as “fixing the mind on one subject,” Ravindra as “focusing the mind on one truth,” and Carrera as “concentration on a single subject (or the use of one technique).”  We can read this sūtra as exhorting us either to pick one practice and stick with it or to pick a practice or practices that bring the mind to a one-pointed state by focusing it on one thing. This reading makes good sense. As Carrera notes, in this way the distracted mind (the state of mind caused by the obstacles) is brought back to a focused state and order is restored.

 

Practices for overcoming the obstacles

 

In I.33-38, Patañjali gives us a range of practices to remedy the obstacles, which should therefore be viewed as specific examples of the generic practice described by the phrase eka-tattva-abhyāsa. What these different practices have in common is that they all help us regain our spiritual concentration. He ends his list by opening things right up in I.39, telling us that we can pick anything we choose as our mental focus, whatever works for us!  Once again, Patañjali demonstrates his pragmatism. Unlike the eight limbs of yoga, these practices have something of an à la carte quality to them—we may choose just those techniques that work best for us. We know this because while listing a range of useful practices when facing difficulties, he uses the Sanskrit particle vā (or) after each one. The list therefore can be read as, “Do A, or B, or C, etc.”

 

Unlike the practices listed in I.34-39, however, the practice given in I.33 is not presented as a choice (it does not come with the particle vā). Like turning to God in times of trouble, Patañjali is sending a strong message that this is a practice that we ought to engage in.

 

I.33 maitrī-karuṇā-muditopekṣāṇām sukha-duḥkha-puṇyāpuṇya-viṣayāṇāṁ bhāvanātaś citta-prasādhanam.

Through cultivation of friendliness, compassion, joy and indifference to pleasure and pain, virtue and vice respectively, the consciousness becomes favorably disposed, serene and benevolent.

(B.K.S. Iyengar, Light on the Yoga Sūtras in Popsi Narasimhan)

 

I.33 is one of the best known of the sūtras, often singled out as providing a blueprint for how to live an ethical and emotionally healthy life. Yet it is worth reminding ourselves of the context in which Patañjali presents us with this sūtra as a practice for removing obstacles. If you look back at the nine obstacles listed by Patañjali in I.30, one can see how I.33 would be a useful antidote to those obstacles. For example, we should respond to disease, the first of the obstacles, with compassion, whether that be for ourselves or others who are sick. The more general conclusion that we can draw from this sūtra, however, is that a powerful way to overcome obstacles in our own lives is to direct our attention to others, and to focus on cultivating healthy emotions in our social interactions.

 

After giving the practice in I.33 as something we should follow to overcome obstacles in our lives, Patañjali suggests a range of practices that we might find helpful. These include:

 

(i) Focusing on the breath, specifically the exhalation and the subsequent pause (I.34). The exhalation is particularly useful in helping soothe the nervous system. In Light on Life, B.K.S. Iyengar describes an exhalative practice that helps us to let go of life’s difficulties:

 

“We carry so many toxins in memory, feelings that we have stored away and allowed to stagnate and fester. We get so used to carrying this sack of rubbish around that we even conclude it is just part and parcel of our character. There is something called “echo” exhalation that impresses this point even further. Exhale slowly and fully. Pause. Then exhale again. There is always a slight residue left in the lungs. In that residue is to be found the sludge of toxic memory and ego. In that brief further exhalation, let them go—and experience an even deeper state of relief from burden, of peace and happiness.” (B.K.S. Iyengar, Light on Life, p. 97)

 

(ii) Pursuing specialized yoga practices that result in restoring our faith in the efficacy of the yogic path (I.35-36). Vyāsa, for example, describes a practice of focusing on the tip of the nose, which bestows a supernormal sense of smell on the practitioner. Such practices may seem somewhat esoteric to us, but the lesson here is that practice is its own best justification. Regular practice brings results, thereby helping to overcome any doubts that we might have and fortifying us to face life’s other obstacles.

 

(iii) Drawing from our dreams and deep sleep for sustenance (I.38). Patañjali seems to be giving some commonsense advice here, that after a good night of deep sleep (nidrā) we will be better equipped to face life’s challenges. In relation to dreaming sleep (svapna), the classical commentaries single out dreams about God as being particularly helpful. 

 

(iv) Pursuing any practice that helps us regain our mental focus (I.39). Patañjali, having offered us a list of his suggestions, concludes by saying that if none of his ideas work for us, then we should find some practice for ourselves that will sustain us through difficult times. For practitioners of Iyengar Yoga, our āsana practice certainly qualifies as one such sustaining practice. Perhaps it could be something simple, such as gardening. The point is that we need to establish practices in our lives that will provide us with a mental anchor in difficult times and help us regain our mental equilibrium.

 

 

Concluding thoughts

 

The practice of yoga undoubtedly can help us avoid many of life’s difficulties, yet we are not always in control of our life’s path and the obstacles we will have to face. We are not helpless in facing these challenges, however.  As always, Patañjali directs us to the importance of practice. Practice is the means to both prevent obstacles from arising and dealing with them when they do arise. We would do well to establish our practices when times are good, so we are better prepared for when times are bad.

 

In conclusion, this section on the obstacles indicates that Patañjali viewed God as an important source of strength for the yoga practitioner. This theism might come as a surprise to some practitioners, since it is not emphasized in contemporary yoga. This section on the obstacles is one of three places where Patañjali exhorts the practitioner to turn to God. Next time we will take on this thorny topic to better understand the role of God in Patañjali’s yoga.

 

Joy Laine taught philosophy at Macalester College for over thirty years and teaches Iyengar Yoga around the Twin Cities.

 

 

Resources

Edwin Bryant, Yoga Sūtras of Patañjali. North Point Press, 2009.

B.K.S. Iyengar, Light on Life. Rodale Books, 2006.

B.K.S. Iyengar, Light on the Yoga Sutras, in Popsi Narasimhan, The Yoga Sutras of Patanjali: A Collection of Translations. 2018.

Rāma Prasāda, The Yoga Darśana of Patañjali. Logos Press, 1912/2005.

IYNAUS, BKS Iyengar Achives Project. 2007. 

2022 IYAUM Board of Directors

President: Nancy Marcy

Vice President: Nancy Footner

Treasurer: Dawn Talbert

Secretary: Katharine Wood

Membership: Bethany Valentini

Media & Communications: Shannyn Joy Potter

IYAUM Liaison to IYNAUS: Susan Johnson

Contact:  iyengaryogaaum@gmail.com

 

IYAUM Committee Newsletter

Editor: Irene Alderson

Visuals: Shannyn Joy Potter

Contact: news@iyaum.org

 

Iyengar Yoga Association of the Upper Midwest

P.O. Box 582381 Minneapolis, Minnesota 55458

IYAUM.ORG