Hatha Yoga Beyond Asanas
by Eve Chenu

Hatha Yoga, traditionally, is not meant to be limited to Asanas (yoga postures). It is intended to be a transformative practice that begins with Asanas and extends to every aspect of life. Its culmination is spiritual enlightenment. There is nothing wrong with practicing Hatha Yoga solely to improve fitness and calm the mind, and to forego its traditional spiritual goals. However, it is possible to take Yoga beyond the sticky mat and to bring what it has to teach to the wider context of everyday life. There are many ways to begin this life-long journey. One possibility is to practice the lessons of Yoga such as awareness, breath control, non-attachment, and non-violence, with sports and exercise.

• Be in the body, here and now: Awareness within the present moment is a central aspect of Yoga as well as other Eastern spiritual disciplines. While it is simple to understand, it is not easy to achieve. Most of us drift away mentally from the present as we revisit the past and anticipate the future. Just like other skills, awareness improves with repeated practice. Sports and exercise, because they tend to be about acting moment by moment, are a good place to begin practicing.

For example, while going for your morning walk, notice if you are rehearsing in your head the upcoming meeting with your boss or worrying about the kids. Instead, pay attention to the sensations of the body. Even during a seemingly simple activity such as walking, there is much to pay attention to: the feel of each foot fall, the symmetry (or asymmetry) of your gait, tension in various muscle groups, the speed and volume of the breath, the surrounding environment, etc. See if you can stay with it. When you drift away, notice that too, and come back.

By bringing awareness to the present moment you can begin to know it and understand it. Based on this knowledge, you can act with purpose and intent. Otherwise, habits and external influences (physical, emotional, and spiritual) will shape your life and experiences by default. Awareness is a necessary first step in order to develop other aspects of Yoga, such as following your breath or releasing tension.

• Release unnecessary tension: Now that you are a focused observer of your body as you perform your workout, you can detect what parts of your body need to be active, and what parts are not necessary to accomplish the desired action. Can you release the muscles you don’t need? Habitually held tension is an energy waster, like leaving the light on in a room while no one is there. It can even cause soreness and discomfort. Begin by relaxing facial muscles. Then scan the body for other areas of tension. Relax the ribs and shoulders during activities such as running and cycling. Not only will your neck feel better, but it will allow the breath to move freely. Relax ankle, knee, and hip on the forward stepping phase of walking. When strength training, don’t grip your fingers around dumbells any harder than necessary to maintain a safe hold. As you learn to release tension, the quality of your movements will improve, bringing with it improved performance and enjoyment.

As your body becomes more relaxed, you may begin to detect underlying mental tension such as anxiety or irritability. Detection is the first step in being able to transform such emotions into a more positive state of being.

• Breathe: Pranayama (breath control) is an integral part of Yoga. The literal translation from Sanskrit is "lengthening of the life energy." Pranayama encompasses more than the exchange of oxygen and carbon dioxide. Yogis long ago discovered that manipulating the breath with skill leads to increased longevity and vitality, alters mental states at will, and can even lead to the development of paranormal powers. Advanced Pranayama should be studied under the supervision of a good teacher. However, simple exercises can begin to develop awareness and control of the breath and the mind-breath connection. So make your workout a Pranayama practice.

~ Breath observation: Focus on your breath while exercising or playing a sport. What is the quality of the breath? What is its tempo, depth, and location in the body? Can you keep your attention on the breath without controlling it, just letting it find its natural flow? If you meditate, this can become part of your meditation practice. This exercise is more easily done during a repetitive activity such as jogging or stair climbing. For a greater level of challenge, attempt this observation during a stop-and-go sport, such as tennis, where the breath changes to reflect the changes in movement intensity.

~ Unrestricted breathing: During any exercise but particularly during a high intensity bout, notice if you are holding tension around the breath. A tense rib cage may be preventing the natural flow of the breath. When you are sprinting, or cycling up a hill, don’t pant. Breathe with composure even at your maximum. Let the air flow powerfully and freely.

~ Complete breathing: The body is seeking to absorb a large volume of oxygen during endurance sports. To make the most of your lung capacity, breathe with a complete breath. Fill the lungs from the lower part upward, in a three-dimensional way, like a balloon inflating and deflating equally. Caution: don’t force the last bit of air in or out or you might make yourself dizzy and out of breath, and potentially damage the lungs. Breathe in an unrestricted manner, as described above.

• Any movement can be an Asana: Can you perform your exercise routine as though each movement were a Yoga posture? Ideally, when performing Asanas, the whole body as well as the mind are involved. There is focus, grace and poise in the movements, as well as a sense of reverence. Try bringing the spirit of Asanas when you lift weights, swim, rock climb, do step aerobics, run, or any other discipline. Along with the aspects of awareness, breath and tension-releasing, as detailed above, see if you can discover the most optimal way of performing each movement.

~ Don’t neglect any part of the body, such as the position and contact of the feet, the alignment of the spine, or the rotation of the shoulders. For example, notice if you are slouching while on the stair stepper or leg extension machine, and perform those actions with the same poise found in Mountain Pose or Lotus.

~ Feel the connection with the ground (or wall, equipment, water, etc.) and how the body reacts to gravity. This can be felt while performing a chest press with dumbells just as it is felt in Chaturanga Dandasana, Four-Limbed Staff pose.

~ Tune in to the energetic quality of each activity. Warrior energy exists not only in Yoga warrior poses but also in sports such as soccer or volleyball. Or feel the one-pointed attention of rock-climbing, just as you might while balancing in revolving Half Moon Pose.

• Take your Self lightly: According to the Yoga Sutras of Patanjali, the classic text on Yoga dating back about 200 BC, self-importance and lack of humility are obstacles in the path of Yoga. So don’t let your ego get in the way of feeling wonderful and open to what each day has to offer.

~ Have fun doing something you are not good at: I started swimming in my early thirties. I have made progress thanks to the help of some wonderful teachers, but improvements have been slow. With every swim practice, I struggle to maintain my sense of ease and fun because I am used to a greater level of physical proficiency than I am able to achieve in the water. This situation has been a terrific exercise in being more humble, and also in letting go of the idea that being skilled and strong is necessary to feel great. So pick something that you don’t do easily but like the idea of doing (dancing, climbing, karate, difficult Asanas, etc.) and have a wonderful time.

~ Let go of all judgment of yourself: For those who like to race, trepidation and anxiety can spoil the day, whether one is a first-timer concerned about finishing last, or an elite athlete who wants to win. As a practice in finding internal calm, enter a race and make it your goal to feel wonderful the whole way. Practice breathing with a complete breath, smile, focus on each moment.

~ Appreciate the moment: Athletes all have "bad" days when the body is unresponsive, when there is no "oomph." Next time you have one of those days, can you find a way to adjust your attitude and your workout so that it feels wonderful? Instead of feeling disappointed that your scheduled hard run is turning into a walk, can you appreciate what the moment has to offer? Maybe your slow pace allows for a nice talk with the neighbor with whom you have been meaning to build a closer relationship. Maybe it is the first time you have noticed all the birds that live in your local park. Or you can be glad that your body sent you a message ("ease up") and you were able to read it!

• Ahimsa: Central to Yogic philosophy is Ahimsa, non-violence. It is one of the Yamas (ethical disciplines) advocated in the Yoga Sutras of Patanjali. This concept applies not only to our interaction with others and the natural world, but with ourselves as well.

~ Have you ever turned your workout into a "flogging" for the box of cookies you had the night before? Remember Ahimsa.

~ Do you have feelings of loathing for the parts of your body that don’t look as shapely or young as you wish they did? Remember Ahimsa.

~ Have you ever pushed yourself beyond what was appropriate, without respecting the needs of your body and spirit? Remember Ahimsa.

~ Ahimsa also applies to hurting ourselves unintentionally, through neglect. Not taking care of our body and mind by leading a sedentary lifestyle is a form of violence. So if you need another reason to be active, remember Ahimsa.

Ahimsa, along with letting go of the ego, breathing, relaxing, and developing awareness, are an integral part of what Yoga teaches. These lessons open the door to a profound examination and transformation of the human experience. Yet it may not be clear how to take these ideas beyond the hour of Yoga Asanas and into the other 23 hours of the day. Sports and exercise can be a useful bridge to make the transition from the world of Yoga to the realm of everyday life. With practice, it may become easier to transform not only your morning run but also your commute to work, your job, your relationships, and your housework. Your whole life will become the spiritual path for which Yoga is a guide.

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