You may already be familiar with the word “asana,” as it is the term used to describe the postures taken during a yoga practice. In fact, asana has two meanings: it is both the place where a yoga practitioner sits, and the manner in which he or she sits. This duality is reflected in the word’s two literal translations: “seat” and “posture.”

Asana has a complex history in the Yogic tradition. The Vedas, India’s oldest scriptures, do not contain the word “asana,” though they do include the verbal root “as.” In Sanskrit, “as” is translated into “to sit” or “to be.” “Asana” appears in its fuller form later, in the middle Upanishads, where it refers only to the postures assumed during meditation. Then, the meaning of asana transformed again, with the emergence of Tantra and its focus on using posture to intensify prana, the vital life force. Finally, with the development of Hatha Yoga in 1000 CE, asana took on its most widely-known meaning.

Of the 196 Yoga Sutras of Patanjali, only 3 speak directly to asana. The most well-known is Sutra 2.46: sthira sukham asanam: asana should be a balance between steady, stable, alert effort (sthira) and comfortable, easy, relaxed effort (sukham). Sutras 2.47 and 2.48 go on to describe that asana can only be mastered once the Yogi learns to let go of the natural tendency for restlessness and begins to meditate on the infinite. Once this mastery is achieved, it is believed that one is no longer disturbed by the dualities of life.

Asana are the building blocks of more profound discoveries—and are very often the aspect of yoga that most are introduced to first. In the Hatha Yoga Pradipika, the most authoritative text on Hatha Yoga, Swami Svatmarama explains that asana are described first because they are the first step of Hatha. With the steadiness and focus that asana provides, the yoga practitioner can then progress to higher goals. “Yama & Niyama…cannot be practiced,” says TKV Desikachar. “What we can practice are asanas and pranayama, which make us aware of where we are, where we stand, and how we look at things.” It is through the practice of asana, BKS Iyengar adds, that the body is made into a “fit vehicle for the spirit.”

Try focusing on practicing each asana with greater awareness. Become more steady and more comfortable in the postures, and be mindful to experience each one fully. It is when we explore our edges and challenge our boundaries that the real magic happens.

by Jennifer French and others

It’s been just over three weeks since The Yoga Sanctuary returned from our first ever yoga retreat! Our adventure took us all the way to Costa Rica. We stayed just outside of a little town called Puerto Viejo de Talamanca on the Caribbean side of Costa Rica—only 40 miles from the border of Panama. Our home-away-from-home, Tierra de Sueños Retreat & Wellness Center, sits nestled in the heart of the jungle, yet only steps from the beach…

We named our week-long retreat: Pura Vida – Live Your Life Fully. Pura Vida is a Spanish phrase often heard and used in Costa Rica. It translates to pure or simple life. But more than that, it is a way of life embraced in Costa Rica and implies living life to its very fullest, being present to—and grateful for—the simple miracles that surround us every day. We heard this phrase used regularly, and it was interesting to learn all the different ways one simple saying can be applied from using it as a greeting or a goodbye to saying it when you see something wild and crazy happening in the street in front of you.

One of the goals or intentions of this retreat was to offer participants the opportunity to fully embrace the Pura Vida experience. In the uncomplicated surroundings of the Tierra de Sueños, participants were led through classic and time-proven yoga practices that help cultivate a sense of gratitude and openness of heart to all that life has to offer. Each morning began with a silent meditation practice on the Yoga Deck – a wide open and outdoor platform that we used daily for all of our practices. The Yoga Deck really allowed us to connect, not just inward, but with the sights, sounds, and life of the jungle around us. In fact, one afternoon as I was sneaking in my own yoga practice, I found myself sandwiched between the spirited playful undertakings of Howler Monkeys in the trees to my right and the slow mindful movement of a an exploring Sloth in the trees to my left, all the while catching sight of Hummingbirds in the trees directly in front of me!

Our morning meditation was followed by fresh juice and the most delicious coffee ever! Those that decided sleeping in was the order of the day, usually made their way to join the group at this time. We’d then head back over to the Yoga Deck for our 75-minute morning asana practice, designed to ease out the kinks from whatever adventures the day prior brought.

After morning practice, we had breakfast together. Oh, the breakfast! Such yummy, delicious, and fresh food! Breakfast is one of my favorite meals of the day and in truth, while I love it, I don’t get it enough. Most mornings are a flurry of activity, preparing for the day, grabbing whatever is available to keep me satiated until lunch—or even dinner! It was a true luxury to have a fully prepared breakfast available each morning.

As breakfast came to a close, our group would start to find their way into their day’s activities. Most days were filled with adventures. One of our first days included a group hike to a hidden jungle waterfall. I am told this was quite the challenge and really took people out of their comfort zones in the most amazing way! Other adventures included snorkeling, horseback riding, zip-lining, and even a night hike through the jungle. On the other end of the spectrum we had simple and easy days at the beach, a quiet morning bird watching walk, massages, and lots of time spent in hammocks. As we learned, the Pura Vida can meet you where ever you are.

Some of us came back together at the lodge for lunch midday. Others found themselves exploring local cuisine in the many eateries available within a short walk or tuk tuk ride away. This time of day usually felt quiet…some back from morning adventures, others still out at the local beach. Oh—the beaches!

They had their own names—Playa Chiquita, Punta Uva, Playa Negra. But in truth, once you crossed the street and made your way to the sand, you could turn left or right and just walk and walk and walk. The water was clear, beautiful, and just the right temperature. There were pockets of people and plenty of solitude. There were places to wade waist deep and pools to sit in. Not one image captures the beauty of what we could see with our eyes…

We would gather again back at the Yoga Deck for a late afternoon yoga practice. This practice built on the work explored in our morning session and was most definitely the most challenging of our day’s yoga practice. Always with variations and options offered—many still found that they were stepping out of their comfort zone and took the challenge in stride (and surprise!) as they found their bodies open and capable of so much more than they thought!

Our late afternoon practice led us into dinner. While breakfast was my actual favorite food to eat, dinner was my favorite time to be with everyone. I loved hearing about what everyone’s day brought, but even more, I loved sitting—with Margit—just slightly apart from our group and watching. I was able to watch as people formed new friendships and bonds. I watched as people laughed together and talked and shared. I watched as these new friends made plans. Sometimes those plans were for the next day, sometimes they were for the next week or month—after our return home. I watched connection happen, real connection. And my heart felt full.

Many would then make their way to the Yoga Deck for one final practice of the day. Our evening practice: quiet, mindful, meditative. This practice was intended to prepare one for rest. We would watch our breath, perhaps move our bodies just enough to connect more deeply to our breath. Then we would rest and soak in the experience—present, with open ears, open minds, open hearts—open to all that life has to offer.

A Note From Margit:

Being such a firm believer in “retreating” as I have done on my own for the past few years, it was wonderful to assist Jennifer and offer this unique experience to others.  Being away from the demands and responsibility of everyday life and work gives us the opportunity to explore other parts of ourselves that become neglected over time.  While on retreat we get a chance to connect with nature, commune with others and care for ourselves while choosing to rest and/or adventure.  In the end we ultimately learn that it might be possible to connect with these same ideals while on retreat right here at home.  No matter being on the giving or receiving end (teacher or student) while on retreat, I always find that I have changed in some way, my eyes have opened a bit more in how I see the world, and I can’t help but think ahead to where “next time” might lead me!

Some Feedback from our Retreat Sangha:

[Jennifer] and Margit are amazing. I found that I can still push myself through a more challenging practice. I thought the time of day for the practices were perfect. The program content was perfect. …I will forever be grateful for the experience.  ~ Lynn W.

Jennifer and Margit made it feel like old home week for me. They were my first yoga teachers and taught me well. I felt I was able to fully participate with people who have continued their yoga practice at The Yoga Sanctuary. I especially enjoyed the morning class before breakfast and the evening class before dinner. …I loved the yoga classes that I participated in, I loved being unplugged from the news, I loved being makeup free and living the pure and simple life for a week. …I have spent 5 weeks on the Pacific side of Costa Rica, but was so much more impressed with the Caribbean side of the country. The beaches I went to were wonderful. ~ Donna A.

Lovely venue nestled into the jungle but steps from the beach! Surrounded by lush greenery, colorful flowering plants, exotic animals…. Feels far off the beaten path yet close to amenities! …Crafted with fresh quality ingredients, the food—mostly vegetarian for our group—was exquisitely prepared in plain view of us retreaters. Plentiful and delicious, with fresh coffee and tea always available, I never felt hungry! …Jennifer and Margit created a beautiful experience for this yoga retreat! Beginning with the morning sit and ending the day in quiet repose, each of the 4 per day practices were seamlessly integrated throughout the entire week. …When asked about my experience on this retreat, the most perfect answer was: Magical. I approached this trip with an open heart and mind, and no expectations. It was indeed a Magical experience. ~Wendy S.

I loved this – more than anyone will ever know. I think this retreat came at the right time in my life to spark some of the inner fire that was aching to get out! I have made some amazing friends, and intend to continue to reach out and be a part of this tribe. TYS feels like home, and this retreat brought the home to Costa Rica in the middle of the jungle. It was the most amazing experience for me to date – connecting with this family, and sharing what was the most amazing thing I’ve ever done for myself. Thank you TYS!! I don’t know that I could ever thank you enough for allowing me to be a part of this retreat – I will hold these memories close to my heart forever 🙂  ~Jackie B.

Interested in seeing more photos? We shared LOTS on our Facebook page. Visit us there and give us a like and a follow to stay “in the know!”

Led by Melissa Goodwin

Melissa fell in love with yoga at the age of 10, when she and her mother attended a community yoga class. She is grateful to have found her long-time teachers, Tias and Surya Little, when she moved to Santa Fe, New Mexico in 2007, and earned both her 200-hour and 500-hour teaching certifications through their Prajna Yoga program. Melissa also earned her Restorative Yoga Teacher Certification through Judith Hanson Lasater’s program in 2009. She taught for five years in Santa Fe before moving to Florida in 2013, where she joined the teaching staff at The Yoga Sanctuary. Always a student, Melissa is currently exploring how various yoga practices can assist in healing brain trauma and nervous system dysfunction. You can follow Melissa’s work at writeryogini.blogspot.com.

This meditation explores the concept of pratyahara through the teaching of the Bhagavad Gita.

Shining by the light of the senses

Yet freed from all the senses

Unattached, yet maintaining all,

Free from qualities yet experiencing qualities

Outside and inside beings,

Those that are moving and those that are still,

Because of its subtlety,

This is not to be comprehended.

It is far away and also near.

~ Bhagavad Gita, chapter 13, verses 14 & 15

The continued practice of dharana will eventually become dhyana. Dhyana is the second limb of Samyama, the simultaneous practice of the three last limbs of yoga. For meditation, Iyengar recommends placing concentration specifically on the breath because, “nothing penetrates deeper than breath or is more pervasive.” The breath is a common point of focus during meditation, as it is easily accessible—certainly, we can always come back to the breath.

To put dhyana into perspective, think about when you sit for meditation. Let’s say you begin to focus on the breath. Perhaps you choose to notice how the belly moves in and out with each breath. This moment of concentration is dharana. Then you think about how your foot feels—this is a distraction. Then back to the breath. Inhale. Exhale. Inhale. Exhale. Then you think about how you need to stop at the grocery store on the way home. You think about what you need to buy there. Then you notice your mind is distracted and guide it back to the breath. This is the mind. The mind is always on the go, chasing thoughts. Dharana seeks to rein the attention back to the moment—to one single point.

When the moments of dharana become longer, say, a few minutes or more of maintaining your attention on the breath without distractions, the transition to dhyana has taken place. When the mind no longer chases each distracted thought, but rather remains concentrated on the object of choice, without interruption, dhyana is experienced. Dhyana opens up space, so to speak, for the calm that sets the stage for a deeper connection to be made in the next limb, Samadhi.

Next time you sit for meditation, notice the stream of concentration. Do the moments of concentration alternate with many thoughts? Do you notice longer stretches of time when you are able to maintain your attention on your breath (or the object of your focus)? Observe the patterns without judgment. Remember, this is practice. It will always be just practice.

Dharana is the first limb of Samyama, the simultaneous practice of the three last limbs of yoga. With dharana the focus moves inward. According to Desikachar, “This is what happens in dharana: we create the conditions for the mind to focus its attention in one direction instead of going out in many different directions. We encourage one particular activity of the mind and, the more intense it becomes, the more the other activities of the mind fall away.” He goes on to say that this one point can be anything at all, but it is always just a single object.

The object of concentration could be a certain chakra (energy center), mantra (sound), mental image, or anything you choose. For example, when you sit quietly and maintain your focus only on the breath for an extended period of time, you are practicing dharana. At first, the mind will wander to all sorts of thoughts, but over time, with practice, the distractions fade and the mind becomes more focused.

The practice of dharana can be particularly helpful if you find yourself getting caught up in emotions. During such times, the mind fills with distracted thoughts, many not even based on reality. (Think of the last assumption you made when you were upset. Often, these assumptions are not even real, and thus, not based on reality.) Taking some time to detach from negative thought patterns by first practicing pranayama (to center), then pratyahara (to remove sensory distractions), and finally dharana, can be a great practice for times when your thoughts seem to overtake you.

Stepping into the Temple

I often reflect on how fortunate I am to be on this yogic path. It has provided me with tools and skills that help keep me afloat when the day to day challenges of life get even more challenging. It’s a blessing to have mentors to go to, teachers that help hone one’s skills, thus calming and quieting what can feel like a thunderously noisy body, mind, or spirit!

My teachers, Tias and Surya Little of Prajna Yoga, in Santa Fe, New Mexico, have a yoga center – right on their property – that has become a second home to so many of their students, including me. It’s very different from what we have here at The Yoga Sanctuary. There are no weekly class schedules, no drop-in 60-minute classes, just day-long, weekend-long, week-long or month-long FULL immersions. The topics very and for many of the Prajna students, it is less about the topic of study and more about just being there, in Tias and Surya’s presence, absorbing their knowledge and experience, nourishing one’s spirit. It’s also a time to connect with the greater Prajna sangha. Students come from all over the world, many have been there before, others there for the first time.

This last visit to New Mexico was a week-long immersion called The Art of Self Practice. A session long put off… I was, in fact, unsure if I would ever attend. First, it didn’t ever seem to work with my available timing. Second, I already have a self-practice – I am comfortable with my sitting (meditation) practice, and competent in my asana (posture) practice. In other words, I know what to do. It’s just a matter of doing it.

Why are you here?

This year, the timing worked and my thoughts about the being in this immersion changed. As I said before, it no longer really matters what the topic is; it’s just important to me to be there. So, there I was, grateful to be in the Prajna Temple.

Each extended immersion begins with on opening circle. We introduce ourselves, say a bit about who we are and why we are there. My name is Jennifer. I come from SW Florida. I teach, I direct a yoga studio. I’ve been studying with Tias and Surya for many years now. I’m here to fill my cup…

It’s a long day… eight hours. We eat lunch together. This is time when we can develop our connection to the sangha. But just as in everyday life, one tends to connect with some more than others… For whatever reason, you find yourself deep in conversation with some people and perhaps have only said a brief hello to others.

Why are you here?

About mid-way through this session, I was chatting with a fella from California. It was his first time at Prajna. He is fairly new to the yoga practice, but hungry for knowledge. We were talking about our experiences on the yoga path and what it was like to study under Tias and Surya. Sometime in the middle of this conversation he paused. He looked at me and said, “So, you have a yoga studio, you’re a long-time practitioner and teacher… Why are you here?”

What seemed so very obvious to me, was unclear to another. A person studies, practices, studies more, practices more, and on it goes. They become more practiced, more proficient. Yet still, we must seek out our teachers. We seek out guidance and support. We seek out inspiration and community. Even feedback and insight into the true question of why are we here?

My triangle pose might look different from someone who is taking Triangle Pose for the first time. I might even be able to help you a bit with your Triangle Pose, but that does not mean that I am done. My Triangle Pose will never be perfect. No one’s ever will be. We need our teachers’ eyes, we need their experience, their guidance. They have walked just a bit farther down the path… and the path never ends.

That, my new friend, is why I am here.

by Melissa Goodwin

Students often ask, “What is the difference between meditation and restorative yoga?” This is a great question, because we tend to think of both in terms of the same set of desired results: reduced stress, a quieter mind, an improved sense of well-being. But while both practices can lead to those outcomes, the paths to attaining them are quite different.