How Long Should We Hold a Yoga Pose?
The Asanas, or postures, have become the main focus of Yoga in the modern world. However, the postures are really just a tool to help us develop awareness.
Yes, they give physical benefits but the deeper reason for practice is to grow our understanding of Who Are We and to prepare us for meditation.
How long you hold a pose depends on how long you can hold your awareness. Over time, and with practice we learn to sustain our awareness and we focus for longer periods of time. In the beginning, our focus is fleeting.
What exactly are we focusing on?
The Asanas give us an opportunity to connect to the body and breath. We use the framework of the body and the rhythm of the breath to anchor us to the present moment. As we pass our attention from the top of the head to the tips of the toes we begin to notice ourselves; our inner world.
As we observe the coming and going of breath we begin to be aware of the coming and going of thoughts and emotions and sensations. We begin to see our own patterns. We become more familiar with the stories we tell ourselves; the automatic reactions we have to situations or triggers.
By paying attention to ourselves in a steady pose, we become aware of all the subtle movements that are going on inside of us.
In the beginning, we find it difficult to hold our attention. We are accustomed to jumping from one thought to the next. We become aware of the challenge to stay with ‘what is’. We have the habit of reacting rather than observing with equanimity.
If we make it a priority to be with the breath we can learn to stay in the moment. As we witness ourselves, we become aware of the tension and discomfort inside ourselves.
When holding the pose, we can make micro-adjustments and find better balance and more ease. These micro-adjustments allow us to extend the time we spend in the pose.
By paying attention, we recognize there are patterns of holding and protecting that don’t serve us. We come across resistance and bracing and see the opportunities to let go. We find areas in the body that have become dull or disconnected and we invite these parts of us back into connection.
Through the poses we have a chance to bring ourselves back into balance. The poses give us practice at being present. This is the point of the postures.
As we move from posture to posture we are intending to extend our awareness. When we find ourselves distracted or simply too uncomfortable, it is time to shift to the next pose; to start again. By starting a new pose we get to start again with our observation; fresh perspective from a new angle.
The postures are a way to witness ourselves. We can look at ourselves from many vantage points. What do we notice when we move forward? How about when we bend backwards? What do we notice when we do standing postures, or when we are in a reclining pose? Do we have the courage to turn ourselves upside down?
We want to be comfortable enough that we can stay some time and see the many subtle layers of our existence. But we also don’t want to be so comfortable that we drift off from boredom.
When we pay attention to the whole body and breath we have the opportunity to bring ourselves back into alignment and harmony.
If you find yourself in the pose distracted, or in distress, it is time come out of the pose.
If you can be in the pose witnessing the coming and going of breath you are benefiting by growing your awareness of Self. Becoming more aware of yourself is the point of the practice.
And although we do get MANY physical benefits from the Yoga postures, the main goal is to unify mind, body and soul.
So don't get too carried away with pushing the body farther and farther, asking more and more. Instead focus on feeling and observing breath. By paying close attention you will learn more about yourself and this is the point of Yoga, or any mindfulness practice.
