Lesson 3 • Turning Inside on the Run w/ Ardha Matsyendrasana
TURNING INSIDE ON THE RUN
WITH ARDHA MATSYENDRASANA
TURNING INSIDE ON THE RUN
The key to this balance of inner and outer worlds
is simply the practice of finding our center amidst
the work of our outer lives. In this way we can be
sure that we are both growing spiritually as we
grow in our external life. This is why we start our
day with meditation, end our day with meditation,
and take time throughout our day to check in with
our practice. Daily meditation and a spiritual
lifestyle are interwoven activities, not confined
to certain moments. A shift toward inner aware-
ness is gradually nurtured, and even amidst life’s
demands, moments of breathing and centering
can be incorporated. Balancing interactions with
introspection empowers us to approach challenges
consciously and leads to natural equilibrium.
“When I was a baker and in the ashram, I would get up
very early to meditate first, even before going in and
making donuts. I would also pick certain points in my
day when there was a natural pause, such as a coffee
break, and I would spend a few minutes breathing and
circulating energy. Those meditation pauses every day
were very helpful. Eventually I reached the point that
no matter what I was doing each day there would
be times when I could also feel the shakti moving
through my chakras and I could feel its flow of energy.
This is how we gradually bring inner awareness more
and more into our everyday lives. Meditation and living
a spiritual life are not something that just happens
on Monday nights or when we are feeling bad. We
have to practice it daily! It is difficult to sit down in
a room and meditate all day. However, we can at
least sit down to meditate for 30 minutes to an hour.
In addition, during the day when we find ourselves
getting too caught up in something, we take can take
a breath into our hearts, and we can ask to surrender
all the spinning in our brains. We find the heart chakra
and the navel chakra, and then, as we exhale, we
genuinely surrender the tension of the moment.
At first your co-workers may wonder what you are doing,
but eventually you will be able to turn inward on the run.
In my day-to-day life I deal with a number of people,
some of whom are difficult, negative people. I do not
approach these people unconsciously or ill-prepared
because I know that the minute I do, they will throw me
a zinger. Keeping our energy inside gradually allows us
to become more and more balanced. Over time keeping
our energy inside becomes our natural state rather than
something we have to reach for. - Sri ShambhavAnanda
THE DANCE OF INNER AND OUTER
AWARENESS
At first glance you might think this this level
of inner awareness would require moving into
a cave, not hanging out with your friends, not
spending any energy, etc.— but that is a misper-
ception, in fact, the yogic tradition teaches that
this kind of work is actually the path to bliss!
Shiva Nataraj is the yogic depiction of dancing
through your Karma with inner awareness. The
circle of flames fire surrounding dancing Shiva
represent the challenges of daily existence, our
unique karmic arenas, ie. our jobs, relationships,
health challenges, etc. Normally we try to navi-
gate these waters with extra external awareness,
as they say in football we give it 110%, but the
yogic tradition sees it a little differently. Shiva’s
internal gaze is actually what allows Shiva to see
a path through their karma, the dance is actu-
ally the path. This embodies the quintessence of
Shambhavananda Yoga, where “Shambhava”
symbolizes the skill of maintaining internal focus
while interacting with the external world.
“You have to bring your meditation practice into all of
your life’s activities Meditation isn’t just for sitting in some
cave somewhere, meditation is action! You have to be
like Shiva. With their many arms, as they dance in a ring
of flame, they represent all that is possible as you dance
through your karma.” (SBF) - Sri ShambhavAnanda
The guidance of Sri Shambhavananda under-
scores the necessity of integrating meditation into
every facet of life. Meditation is not limited to
solitary cave contemplation; rather, it manifests
as action. The analogy of Shiva’s multifaceted
dance within a circle of flames captures the
infinite potential attainable as we navigate our
karmic journey. Each arm of Shiva’s dance signi-
fies diverse levels of consciousness, while the fire
symbolizes worldly passions and desires. The truth
underlying these artistic representations is meta-
physical, yet it’s common for people to expend
their energy on the external when immersed in the
beauty around them. Sri Shambhavananda en-
courages an alternate approach: seek beauty from
within, as this inner awareness yields an entirely
distinct perspective. Observing something enjoy-
able or appealing externally is one experience;
however, drawing attention and awareness inward
leads to a profound shift in perspective.
SUMMARY AND REFLECTION
Finding balance between inner awareness and outer actions is crucial for spiri-
tual and external growth, which can be achieved through daily meditation and
mindful practices as taught by Sri ShambhavAnanda. This approach transforms
meditation into an active, daily practice, allowing us to navigate life’s challenges
with grace and maintain our center.
·
In what ways do you currently bring your meditation practice into your
life? Can you write about a specific example? How has this capacity
changed during your teacher training?Reflect: Consider the teaching of
Rudi’s Golden Ratio, where the majority of your attention is focused
inward while navigating external experiences. How might you integrate
this principle into your daily life? Can you identify moments when
you’ve already practiced this balance of inner and outer awareness?
Ardha Matsyendrasana
Anatomy in Motion
Ardha Matsyendrasana allows us to enhance the length along the spiral pathway of the legs, especially as the foot crosses the center and demands extended reach. Rather than focusing on a single muscle stretch, it's most effective to uniformly lengthen the entire spiral line. With both feet, the pelvis, and hands grounded, the posture promotes support and relaxation, augmenting our bodily awareness as the spiral line extends. It's essential to remember that while this pose emphasizes the spiral lines, the cornerstone of all asanas remains the deep core. Tune into how the foundational muscles assist in spine elongation, paving the way for "effortless effort" as spiral line muscles activate, enriching the pose's depth.
Set-up
From Dandasana, cross the right leg over left and anchor the right big toe. Option to bend the left leg, bringing the heel in towards the opposite glute, without off setting the hips. Make sure the leg positioning allows you to feel grounded and stable.
Note: A wonderful modification here is to plant the right heel in front of right hip, to the inside of the knee on the extended leg instead of the outside of the knee..
Bring left hand to right knee and tent the other hand behind you. Option to place the back hand on a block.
Press the legs, and tented fingertips, down into the earth to gently lengthen the spine. Notice a brightness through the deep core.
Primary movement (Full body Spiral)
Inhale Press the legs into the earth to lengthen and decompress the spine.
Exhale Draw the right hip back to initiate the spiral of the spine towards the right side.
Repeat several times using the inhale to connect to spaciousness and length, and using the exhale to spiral from the right big toe to the crown of the head. Notice how the spiraling action can create more space and support in all of the joints, helping the body to feel weightless.