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Holdin' Space

Holding Space: Energy & Intention

You can find many helpful hints and advice about holding space from a variety of traditions and resources. I will share my opinions and techniques about it here! To hold space, one has to create a space to hold in the first place. A sacred, special environment, ideal for the energetic journey of self-transformation and self-discovery.

"Holding space" is an action that is generally invisible. It is one of the mystical and energetic practices used by holistic healers and instructors. However, anyone is capable of holding space. Individuals hold space for themselves all the time on their yoga mat! Do you have a spot at your home that is all yours, you designed the area, you spend time in the area as your place to retreat, to relax and feel safe, at peace?

The space held knows no borders or judgements, it does not discriminate, it welcomes everyone. The "space" is a specific area of energy where we deeply belong for a direct purpose, such as healing, worship, protection, ritual, or simply being. The holistic healer, instructor or individual uses their deep intentions and personal power to summon protective energy into a space. This can be done for oneself or for others on a small or big scale.

Our Teacher Holding Space: Yogi Vishvketu in Rishikesh, Utterakhand, India

Sometimes the space being held is very large. One person can conjure special nurturing and grounded energy for an entire room, yoga hall, building of worship and beyond. Perhaps some are able to hold space for an entire group of dispersed people. A whole city, a country, a region. Some may even be holding space for us that spans the entire globe, right now! Many are surely praying or meditating or calling on sacred universal energy to protect and heal humanity as I type/you read this. Those of you who have been in the presence of a great spiritual teacher, have felt cradled, accepted and safe because of their powerful intentions of holding space.

Maybe you can remember a time when you held space for yourself. You feel grounded and protected in a space you have created for yourself. You may have noticed the boundaries of the space you are holding when someone else enters the space unexpectedly. Often we hold space through objects in our physical surroundings. Special pictures, candles and objects that have meaning for us decorate a "sacred space". Sacred space is another whole blog post altogether!

Holding Space as a Yoga Instructor

Every time I do yoga, I hold a space for myself. Every time I teach yoga, I hold a space for myself and for others. The space I hold for myself when I teach yoga to others is a very special energy. The energy that I ask to receive is protective, so that any negative energy is not transferred from me to the students or the students onto me. We release a lot during practice so its natural to absorb the energy of others if you aren't conscious. This is an issue for holistic healers and instructors especially.

Afterwards, ground your energy by coming into direct contact with nature. If this is not available then sit on the floor. Place your hands palms down on the ground or floor. Use your intention to direct unnecessary energy out of the chakras in the middle of your palms. This is a place where lots of energy gathers, and it is a more direct opening from which to conduct energy. Perhaps you are already familiar with the power points in the hands, if you work with them energetically as a healer, instructor or individual who does energy work. There are lots of ways to ground oneself before, during and after holding space.

 

Holding Space for Myself in Lotus Pose

 

The general intention to practice and to lead others in practice will relax you into your seat (asana). As the hips begin to sink down in sitting pose, a connection is created with you and the ground. This communion is an immediate signal to the energy around you that effort is being made for sacred space and sacred activities, such as yoga.

To take it a step further, you might visualize a shape from sacred geometry surrounding and protecting you. Perhaps you work with crystals and will choose some gemstones that can be with you, to offer balance and protection for yourself and for others. Maybe you activate a colour (could be corresponding to a chakra you wish to invoke), which starts to emanate from your aura and forms a circle, square or pyramid shape around your person as an energetic "shield".

Merkaba - Sacred Geometry - Holding Space in the Auric Field

"How Yoga Transforms Your Body"

via Huffington Post.com

Solar Plexus: Techniques for 3rd Chakra (Manipura)

 

THIRD CHAKRA: MANIPURA

or SOLAR PLEXUS

personal power + assertiveness + vitality + digestive fire + strength  

 

Focus of Attention: Solar Plexus

Affirmation: I align my personal energies and find my place in the

 

world.

Matangi Mudra: Gesture of the Goddess of Transformation.

Interlace the fingers in front of the solar plexus. Extend the middle

fingers, pressing them together.

above*as seen on Iytyogatherapy.com

 

ASANA FOR SOLAR PLEXUS CHAKRA:

SITTING/KNEELING:
PASCHIMOTTANASANA - FORWARD FOLD
NOKASANA - BOAT POSE
YOGA MUSRA - folding forward from sitting on knees or crosslegged, arms bound behind you
ARDHA YOGA MUDRA - CHILD'S POSE
USTRASANA - CAMEL POSE
BHAGERASANA - TIGER POSE
DANDASANA - STAFF POSE
ON THE ABDOMEN:
BHUJANGASANA - COBRA POSE
SHARPASANA - SNAKE POSE
DHANURASANA - BOW POSE
UDDIYANASANA - FLYING BIRD POSE
STANDING:
UTTHITA HASTA PADANGUSTHASANA - EXTENDED LEG POSE
GARUDASANA - EAGLE POSE
EKPADASANA - BALANCING STICK POSE
NATARAJASANA I & II - SHIVA DANCE POSE I & II
DHURVASANA - TREE POSE
VISTRIIT PADOTTANASANA - WIDE ANGLE FORWARD BEND PSOE
VIRBHADRASANA I & II - WARRIOR POSE I & II
UTKUTASANA - CHAIR POSE
(ARDHA) CHANDRASANA - (HALF) MOON POSE
PADHASTASANA - HEAD TO KNEE POSE
ON THE BACK:
ARDHA SETUBANDHASANA - HALF BRIDGE POSE
PAVANMUKTASANA - WIND RELIEVING POSE
MERU UDDARAKUNCHANASANA - LAYING SPINAL TWIST POSE

PRACTICES:
UDDIYANA BANDHA - NAVAL LOCK

BHUJANGASANA - COBRA POSE

 

PADHASTASANA - HEAD TO KNEE POSE

UTTHITA HASTA PADANGUSTHASANA - EXTENDED LEG POSE

Benefits of Yoga Asana (Pose/Posture)

Pure Posture, Pure Benefit!

 

There is so much more to the practice of yoga than asanas (poses/postures). There is an unlimited amount of yoga postures, and new ones are being invented constantly (perhaps by you and me!) YOGA =UNITY. A very internal practice! The external features of the practice are gift giving.

Twisting/Revolved Triangle Pose
Parivrtta Trikonasana

 

Here are some of the benefits of pure posture:

grounds emotions

circulates prana (life force energy)

expels carbon dioxide and other toxins

strengthens muscles, nervous and immune systems

provides fresh oxygen to cells and rejuvenates them

improves absorption of food nutrients

regulates metabolism and circulations

stimulates the pituitary glands

treats subtle energy channels in the physical (and astral) spine

clears energy channels essential to meditation and higher spiritual experience

harmonizes and balances internal elements 

(earth, fire, air, water, ether)

creates space and expansion in our physical body

ENJOY THE BENEFITS OF PRACTICE!

NAMASTE

 

 

 

DIY Yoga Mat Cleanser

Simple process to make this DIY recipe for a yoga mat cleansing solution! "Kriyas" are actions, processes, deeds, or efforts. They are a variety of Kriyas - cleansing/purifying techniques that we use in yoga. It may be best to extend the practice of cleansing and care towards the materials that allow for our comfort in practice. Happy Prana for our home on the mat!

 

 

MATERIALS:

spray bottle (glass, plastic, etc)

essential oils

water

RECIPE:

5 drops lavender oil
5 drops tea tree oil
1 tsp witchhazel extract (optional)
1/2 tsp alcohol (optional)
1/8 tsp white vinegar (optional)
water (enough to fill the remainder of the spray bottle)

Some essential oils are best for cleaning, freshening and disinfecting. Use oils with natural antiseptic, antifungal, and antibacterial properties. Ideal options for this are using tea tree oil and lavender oil together or separately. The scent will probably stay with the mat for a little while. However the solution shouldn't be strong enough to create a perfumed yoga mat!

DIRECTIONS

Spray liberally onto a clean cloth and wipe down both sides of the mat.

NOTE
For a deeper cleanse, put the spray directly on the yoga mat and scrub, scrub, scrub! Leave your yoga mat out to dry in an outdoor environment. This allows the prana (fresh life force energy) of the wind to purify and dry your yoga mat at the same time.

Did you know that you can throw your yoga mat in the washing machine with a little bit of eco friendly detergent? Do not put it in the dryer though! At first when its wet out of the machine, it will be very wrinkly...but no worries! It will straighten out and smooth nicely when hung to dry.

Of course, you can always use soap and water, or even just water to clean your mat!

DIY - DO IT YOURSELF                                                                          
KIS - KEEP IT SIMPLE

A Closer Look at Plank Pose

Plank Pose is an asana that we perform often, the fifth of twelve moments during rounds of sun salutations (with 24 movements in a complete round).

Since this posture is one we experience quite a lot, its best to examine this sometimes challenging and strength building pose. Be kind to your body and practice ahimsa (non-violence/peace) when working on tuning up this asana in your sadhana (practice).

The palms are flat on the ground. The middle finger and middle wrist point straight forward. Allow the wrists, elbows and shoulders to be in a line. The breath, core muscles and arm strength will stabilize you here. Keep the shoulders back, leaving space between them and the ears. Draw the shoulder blades together on your back, letting the chest/heart stay open. Imagine a long line of lengthening from the tailbone, through the neck and out the crown of the head. If the body isn't straight enough, step back a few inches with the feet. Make sure the facial muscles aren't too contracted as you keep the breath steady. Often we hold the breath during this pose before we exhale out of it, when transitioning in sun salutation sequence.

above image: from The Yoga Mechanic

Plank can be modified by putting the knees and/or elbows down onto the mat.

While keeping the elbows to the sides of the body, the knees, chest and then chin/forehead are lowered onto the mat between the palms. The movement opens you forward into a chest rising pose (ex. king cobra, baby cobra, upward dog) as sun salutation continues.

Plank pose can be intense and one can acquire tension in the neck/shoulder/shoulderblade area if this pose is continuously practiced incorrectly. This blog post was inspired by my own difficulty with plank pose alignment, as well as some students who were curious about improving their plank aswell. Hopefully we can all progress on our yogic journey's of inquiry together! Share feedback and constructive criticism to this post please! There are lots of resources where you can acquire more information. It is probably best to consult a teacher or be your own guru and learn from your own experience on the mat!