Yoga Journal/ Week 12 Svadhyaya or Self-Study
Please write a minimum of one page Journal using the instructions attached. please answer the question and use a PERSONAL experience to give examples.
Week 12 Svadhyaya or Self-Study
Writing Prompt
In what ways is the practice of yoga a form of svadhyaya? Why do you think practicing svadhyaya is helpful? How do you practice svadhyaya? Give examples
from your own life.
Svadhyaya or Self-Study
Svadhyaya| self- study, the study of the “self”
The word itself is made up of Sva, meaning own, self, or the human soul, and Adhyaya, meaning lesson, lecture, or reading, and can imply the practice of
studying scriptures, as well as a practice of studying the Self.
Patanjali’s Yoga Sutra says: “Study thy self, discover the divine” II.44
They key point: Start by watching your thoughts in your practice, and gradually you learn to watch your thoughts at every moment of your life.
Watch your thoughts, they become words;?
watch your words, they become actions;?
watch your actions, they become habits;?
watch your habits, they become character;?
watch your character, for it becomes your destiny.
– Author Unknown
Ways to practice Svadyaya:
Svadhyaya on the mat
Studying our habits on the yoga mat can go a long way towards recognizing our habits off the mat too. The way in which we practice yoga is actually very
reflective of the way we practice life…. and a person’s physical yoga practice often reveals a lot more about them than they may think. When we’re on the
mat, there’s nowhere else to hide. The daily distractions of phones, chores, emails, and TV are no longer there to take our minds away from ourselves. We
actually have to pay attention…. This can be a little intimidating at first, and a yoga practice can sometimes reveal more about where our problems are
rather than how perfect we are – which as we know, is very good for destroying the ego.
Studying the breath is key
This is usually the first thing we learn when starting a yoga practice. The breath tells us how we are. A short, shallow breath held high up in the chest
is often a signal that we’re stressed or worried about something, or that we’re physically pushing ourselves beyond healthy boundaries during the practice.
If you notice your breath resembles this, first ask yourself why. Is there a reason to be stressed or worried? And does it matter right now?
Where do you hold tension?
The jaw, forehead, neck, shoulders and upper back are common places we tend to store our fears and worries. When you get to your mat, first become aware of
what you can un-do before you begin to ‘do’ anything else. Ask yourself why this tension might be present, and how often does it arise during your
practice?
What thoughts are filling your head?
If our time on the mat is the only time we give permission to ourselves to stop, it’s often also the time when our mind decides to unload its millions of
whirling thoughts. If you notice your mind becomes especially busy when you come to practice, it’s not a case of ‘blocking out’ thoughts, rather it’s more
useful to recognize and acknowledge them for what they are – as this will teach us a lot more about ourselves. Realizing what thoughts enter our mind on a
regular basis helps us become aware of many other aspects of ourselves.
Svadhyaya in everyday life
As we’ve mentioned, reading anything which helps deepen your own yoga practice and move closer towards the Self can be a daily practice of svadhyaya –
whether it’s ‘studying’ a traditional text, a blog, a book you really resonate with, or a poem. Svadhyaya in the sense of studying our selves in daily
life though, requires us to really take our yoga practice off the mat….
Knowing what we’re doing in each moment requires us to pay attention, but asking the question “why am I doing this?” requires us to be aware and fully
present, which is ‘paying attention’ on a whole other level. Questioning our actions is something we may often avoid, as it is usually a catalyst for
change, and as humans we don’t often like change….
Again, it comes down to recognizing our habits, and discerning between the ones which come largely from an ego-based place, and which ones are the result
of listening to our true Self.
The practice of taking a proverbial step back and observing and questioning our actions can eventually allow us to disentangle ourselves from those aspects
of our lives that are harmful towards our wellbeing. As with anything worth doing, it isn’t easy, but it’s well worth the effort and dedication.
A Self-study practice
Observe yourself as though you were watching someone else; observe the way you speak to friends and family, the way you react when plans change, the way
you hold yourself when walking or sitting, or even just the way in which you get dressed each morning… it all tells the story of who and how we are in this
moment.
The practice of svadhyaya requires satya (honesty) in order to view ourselves from an honest standpoint, tapas (discipline) – because taking an honest look
at ourselves isn’t always something we like doing…. And ahimsa (non violence) which reminds us to look upon ourselves without judgement or criticism.
“Yoga is the journey of the self, through the self, to the Self” – The Bhagavad Gita
Asanas or Postures
Check the link here for the entire set of sun salutation A (surya namaskara a)
video to practice sun salutation A
a great yoga video to practice at home
weekly poses:
half moon pose
The Sanskrit name for this pose, “Ardha Chandrasana” (ARD-uh chan-DRAHS-uh-nuh), comes from three words:
• “Ardha” — meaning “half”
• “Chandra” — meaning “moon”
• “Asana” — meaning “pose”
Half Moon Pose is a standing yoga posture that will challenge your leg muscles and your ability to balance. It can also be a fun pose to transition into
from Extended Triangle (Utthita Trikonasana)! The two poses are similar in their full-body extension; Half Moon is like a balancing variation of Triangle.
Half Moon Pose strengthens the thighs, ankles, abdomen, and buttocks. It opens the chest, shoulders, and torso, while lengthening the spine. This pose also
effectively stretches the
groins, hamstrings, and calves.
warrior 3
“Virabhadrasana III” (veer-uh-buh-DRAHS-uh-nuh) in Sanskrit, is named after the mythological Hindu warrior, Virabhadra. A tall, dark, and powerful
incarnation of the god Shiva, Virabhadra is depicted with a thousand heads, a thousand arms, and a thousand flaming eyes. He embodies the fierce power
required of a warrior. Warrior III is an intermediate balancing pose in yoga. This dynamic standing posture creates stability throughout your entire body
by integrating all of the muscles throughout your core, arms, and legs.
Practicing Virabhadrasana III will enhance your own power by building inner and outer strength, stability, and concentration.
Pra?ayama or Breathwork
Nadi shodana
Meditation
Breath meditation
