My aim of practicing Vijñāna Yoga is not to achieve necessarily the final posture but instead understanding how to approach to the pose. It is more about comprehending step by step how to get there. Until one day the posture unfolds itself to me.
This takes time and patience. One of the things that help me on my path is the working with the 7 Vital principles, also called the “Good Habits” of every Yoga practice. They allow me to be more aware of my own practice, the way I move in space, the way I shift my weight using gravity. which then enables me to move into the posture more quietly.
The first principle in the practice is relaxation. One should do as little as possible while performing. All other existent principles begin to be implemented in the body, because they are its true nature.
Relaxing is not collapsing.
Relaxing is letting the weight be fluid and sink down.
In my own practice I am still quite often caught by abandoning relaxation when striving to reach perfection in this or that pose (Ego talking). I then catch myself by believing / thinking that there is no other way to achieve the posture than by doing it with a lot of effort.
So it is a process of acknowledging that there is no “I will do it” when I have to relax now.
Yoga can be performed without effort.:-)
In the beginning, relax the body. Inhale, and with the exhalation release tension. Inhale, and with the following exhalation scan the body from the top to bottom and from the bottom upwards.
Wherever there is gripping or tension – relax.
The mind is looking at the body with a parental eye. With time, one can observe tense areas releasing and embracing space. If areas of weakness are noticed, inhale into them with courage and enliven them with energy, Let excess leave the body – relax.
The second principle in the practice is to quiet the mind. When we sit we distance ourselves from our responsibility to react to the world.
The eyes look inward to catch the inner mood, the state of mind.
Whether we are focused, dispersed or nervous; happy, sad or angry; whether we are afraid, tired or energetic – we simply accept what is. It is ours. It´s in us. It is part of us.
We observe ourselves and our practice from an inner silence.
Empty mind intensifies itself in practice.
Sit in a comfortable position. Sitting bones resting on the ground.
With each inhalation we hold our breath for as long as we can and simultaneously try to count our thoughts. Without breathing it is difficult to think. The mind automatically slows down.
With each exhalation there is an intensification of concentration. You are aware of the close connection between the functioning of mind and breathing.
„When the breath moves, the mind moves.Therefore by controlling the breath, the yogi arrives at stability of the mind“