MODULE 5

DHARANA

CONCENTRATING ON FUNDAMENTAL REALITIES

CONNECTING WITH KNOWLEDGE - EXPERIENCING INTELLECTUAL-INTUITIVE HAPPINESS

STUDY YOGA HISTORY & PHILOSOPHY

Explore prakriti (nature in its germinal state) as an intermingling of the three gunas (qualities): sattva (lucidity), rajas (passion), and tamas (inertia). Contemplate the premisein the Bhagavad Gita that the purpose of yoga is to achieve an increasingly sattvic mind for tarka, clear discernment. Consider the life and influence of Swami Vivekananda and Swami Yogananda.

ENGAGE WITH A PERRENIAL YOGA PRACTICE

Understand dharana as concentrating on and contemplation of fundamental realities. Consider how dharana connects uswith knowledge for the experience of intellectual-intuitivehappiness. Experience how dharana helps us perceive with clarity the nature of our mind-body and serves as a gateway to bringing us home to our true self.

OBSERVE YAMAS & NIYAMAS

Explore the ethics-integrity pairing of brahmacharya (appropriate use of sexual energy, refusing desire) and samtosha (contentment, equanimity, gratitude). Consider how Malala Yousafzai exemplifies this ethics-integrity pairing. Imagine other icons who embody this ethics-integrity pairing.

PRACTICE & SHARE ASANA

Learn and teach seated postures, including: paschimottanasana+, ardha baddha padmapaschimottanasana; triang mukha eka pada paschimottanasana; janu sirsasana+; baddha konasana, upavistha konasana, and marichyasana+. Practice teaching a vitalization sequence of five standing postures and oneintegrating posture.

PRACTICE & SHARE PRANAYAMA

Experiment with kapalabhati (shining skull breathing) and bhastrika (bellows breathing) as described in Hatha Yoga Pradipika, and Gheranda Sanmhita.  Observe the energetic effects as compared with ujjayi and nadi shodhanapranayama practice. Practice teaching ujjayi during your practice teaching of the vitalization sequence.                                                                                                                                                                                                

PRACTICE PRATYAHARA

Practice self-reflective journaling as pratyahara. How do closed beliefs hold the potential to harm? What ideas do you hold on to tightly? What ideas do you hold on to out of a sense of obligation, guilt, or fear? What ideas are you willing to let go of?  What happens when you do? How does courageous honesty play out in your practice?

PRACTICE DHARANA

Contemplate what you are – all the labels and identifications – and consider what you are beyond those limits. Learn the R.A.I.N. process to tend to difficult experiences: (R)recognize intense sensations, thoughts, and emotions, (A)allow those experiences to arise, (I) investigate the nature of those experiences, and (N) nurture the experience withofferings of love.

PRACTICE DHYANA

Practice So Hum meditation. Feel into the idea that you are not separate from anything and a part of everything. Experience the felt sense of “so” on the inhale and “hum” on the exhale. Practice Chin Mudra as a gesture of knowledge.Chant Asatoma Mantra (Truth Chant) from the for wisdom and transcendence.

CO-CREATE CONSCIOUS COMMUNITY

Consider the parallels between personal ego and social ego and the reinforcing power constructs in both. Consider the idea of white supremacy as our social shadow self. Contemplate how we recognize and reckon with our social shadow self to be liberated from it. Meet with mentor and peer groups. Review our conscious community agreements.

CREATE YANTRA

Develop a few yantra ideas, letting your intuition be your guide. Consider including or abandoning iconic yantra elements and mediums. Experiment with any means of personal expression – painting, drawing, sculpting, sewing, knitting, singing, dancing, playing music, writing poetry or prose, and making film.

STUDY AYURVEDA

Learn how pitta energy combines fire and water elements (predominantly fire) to balance potential and kinetic energy of the mind-body. Discern the physical, mental, and emotional characteristics of pitta energy. Understand life practices, dietary considerations, and routines beneficial tobalance pitta energy.

STUDY ANATOMY, PHYSIOLOGY & BIOMECHANICS

Take a deep dive into the anatomy, physiology, and biomechanics of the upper limbs, including the hands, wrists, forearm, elbow, and shoulder. Become aware of biomechanical contributions to common injuries of the upper extremity. Consider the relationship between certain yoga postures and the potential for injury to upper body.