With a Little Help from my Friends
By Kumkum Ramchandani
Some time ago, I got together with a few like-minded friends and we do yoga together once a week. The experience has been profoundly moving for me simply because I know that my friends are open-minded and ready to receive. There is no compulsion to outdo each other, we are simply there to bond and feel good.
Doing yoga with empathetic souls is profoundly meaningful and all my friends have professed to a feeling of deep contentment and gratitude for living after each one hour session. I know instinctively, that these friends, from different religions and creeds, all understand the codes for living. They are all socially conscious people who, in different ways, are giving of themselves to society.
As a yoga teacher my goal is two-fold: to teach the correct way and to gently guide each person. I cannot be judgemental, some are more limber than others, others have done yoga before. Because we have no pressure, we enjoy every minute of our time together.
I start the session with 5-10 minutes of centering. I put on soothing music and bring the focus to the room. Some times I let them lie down on their backs and close their eyes, other times they sit in comfortable positions of their choosing. It is always good to vary the routine. I allow them to let go of their churning thoughts (this is 7pm in the evening so lots has happened during the day). I make them aware that this one hour is for them and that they should let all tensions and negative thoughts flow away.
Since most of my group is in the forty plus age group, we need to do lots of stretching. I start with us lying on our backs. We then proceed to stretch every part of the body starting with neck and head rolls, moving into arm and leg stretches, lubrication of the knee, hip and shoulder joints. We then do plenty of pelvic lifts followed by back rolls to ease the back. We drop our knees to the right and left to feel that wonderful stretch in the back and thighs.
Our next fifteen minutes consist of the downward dog position, child pose and all the related asanas that are good for stamina and circulation. By this time at least half an hour has passed and we are all toned up. We do gentle breathing for 10-15 minutes including anulom vilom (alternate nostril) and kapalbhati (bellows). We will be doing breathing in slow progression so as not to strain our systems.
Finally we end the session with sitting asanas and then some vigorous standing asanas like warrior 1, 2, 3 and trikonasana. By this time the group is well exercised and can’t wait for shavasana!
Shavasana is one of the most profound poses of yoga and has actually been found to lower blood pressure and cholesterol. It is the ideal ending to a great bonding session. I put on some more soothing music and bring my group back into their breathing. We listen to our breaths moving in and out, bringing out all the toxins and massaging each organ. I liken the inhalation to a bright pure light and as it leaves the body as exhalation it turns red with all the impurities that are being eliminated. Then we focus on each part of the body and each organ and allow ourselves to give ourselves to the earth. We sink deep into our mats, listen to our breathing and let the sense of peace wash over our bodies and minds.
Very reluctantly, my group comes out of shavasana to stretches, yawns and groans. We have to come out completely because some people have to drive at least 15 minutes home. Luckily there is plenty to talk about after the session as we are almost floating with the joy of what we have received.
One of our group, a reiki master, did reiki on another in the group who was suffering from a physical ailment. She said that she has never before felt such energy flowing from her as after the yoga session. She could literally feel the warmth in her finger tips and the person receiving the reiki bounced back and jumped for joy!!!
Yoga can be a spiritually and physically moving experience. It allows us to take something from the universe and give back what we can. Try to find a group of people to do yoga with. It is wonderful.
