The yoga pose is Warrior I. It is a favourite, and my mind can quite easily delight in the feeling of strength - legs of steel, steady breath, fluid arms overhead. There's a lot more to happen in these 3 minutes. One pivotal question to ask oneself is, "How can I become more present in this pose?"
The senses are the instrument through which we experience the world. When uncontrolled they are described as wild horses; they abruptly take us to places unseen.
Here in the Warrior pose my mind's eye wanders within my body, seeing and feeling my limbs over and over again. Then here comes the 'Judge'; declaring this one part as too small or too big creating an inner struggle. There's a beeping sound of a truck backing up next door. I know that green truck, see it in my mind's eye, and successfully reign in the wild horse of smell. Such is the Wild West drama scene playing out in my perfect score Warrior 1.
In Tadasana, before practicing on the left side, I must create an intention to be more present. I will connect to the Warrior within. This is a battle between struggle and peace. The senses are now part of my troops. I give them instructions.
Eyes
Remain ever vigilant and present by watching that one spot on the wall directly ahead. Let there be nothing else around, just that one spot. Be as single-minded as an archer and the bullseye. See nothing and no-one else.
Ears
Listen only to the sound of the breath. If the breathing is normal it might not be heard. Ujjayi breath however will be audible. Listen to the 3 stages of the breath, the beginning, middle and end. If your attention still wavers, try listening to the various levels of sound. Pay attention to the quality of the sound on the inhalation and the exhalation.
Mouth
Choose which words to speak silently: a chant, mantra, an affirmation, or favourite saying. Keeping silent count of the breath is another option. Inhale 2, 3, 4; Exhale 2, 3, 4. Also, keep track of the number of breaths taken in the pose.
Intention
The troops have received their instructions, and we are ready to become the Warrior with the left foot forward. Eyes will focus on one spot. Ears will listen to the sound of Ujjayi breath. Mouth will keep count silently.
Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/
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