Truthfulness (Satya) & Conservation of Life Force (Bhramacarya)

This week we will be discussing the second and fourth Yamas of Patanjali's eight limbed system of yoga. Satya, or truth-fullness, and Bhramacarya or the conservation of life force and how they are similar when applied to our yoga practice. 

Truth-fullness, being honest with yourself and others, speaking your truth. This can also be seen as owning your thoughts, emotions and reactions to life. Truth-fullness, being honest with yourself and others, speaking your truth. When we live in satya, our thoughts, words and deeds are all in alignment with our highest purpose and we have the integrity to as own our thoughts, emotions and reactions to life. When you are faced with needing to speak the truth to someone that may cause harm, temper satya with ahimsa. 

Satya in relation to the practice of asana means that you are honest with yourself about how far you can go into a pose and still respect your body and breath. If you are in a pose and are struggling to breathe, you have gone too far and are not being truthful to yourself or in the presence of your classmates and teacher. When you find yourself acting without satya, it can be a reminder to let go of the ego. 

Bhramacarya or the conservation of life-force, moderation, (some translate this as abstinence). In action, bhramacarya means exercising control over your emotional state, using your energy wisely, and making sure to save enough energy for yourself. In this time of business, many of us take care of others before taking care of ourselves. Remember what the flight attendants tell us about securing our own oxygen masks prior to helping others? Well this idea can also be applied to other areas of our lives, if we are so tired from being on top of our jobs, the errands, the family, and our friends, and we feel depleted and cranky, then we are not practicing bhramacharya.

Also, this yama can relate to over indulging in sensory pleasures such as food, drink, or sex. Moderate your enjoyment of all of these things so that the mind does not become obsessed. The goal is not to repress your desires completely, but to turn away from sense attachments so that you can feel more at peace with yourself.

Bhramacarya in relation to asana means you should try to balance the amount of effort or tapas, with surrender in each posture. If you find yourself expending too much energy by trying to do the poses perfectly, forgetting to relax into the postures, this can be balanced by applying bhramacarya. 


While practicing the sequence below be truthful with yourself about how far to go into each posture, how long to stay and conserve your energy during the transitions. 

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Reclining Tree Pose
Lay on the back with the legs extended. Bend the right knee and place the right foot on the inside of the left leg and use blocks to support the outside of the right knee. Raise arms overhead and extend into the left leg, as if you were standing on that foot. 

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Setu  Bandha (Bridge Pose)
Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees.

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Adho Mukha Svanasana (Downward Facing Dog)
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. 

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Utkatasana (Chair Pose)
Begin in Tadasana. Bend both knees and lower pelvis, grounding thighs. Inhale hands either to hips, arms parallel to floor or overhead. Exhale and lean torso forward from hips as you sit back bending the knees. Be sure that the knees do not go forward of the ankles and do not arch the lower back excessively. 

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Block Vrksasana (Tree Pose)
Stand with feet hips-width apart, block between feet. Engage legs and bear weight on left leg only. Place right ball of foot onto block with knee turned slighty out, rest heel on inside of left calf. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. 
Hold as long as you can balance with comfort, release and change sides.

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Vrksasana (Tree Pose)
Stand with feet hips-width apart. Engage legs and bear weight on left leg only. Draw right foot, onto calf or inner thigh (do not press on side of knee). Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. 
Hold as long as you can balance with comfort, release and change sides.

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Uttanasana (Standing Forward Bend)
Stand in Tadasana. Inhale arms overhead. Exhale and bend forward from hips. Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards. Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit.

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Legs up the Wall
Sit beside wall. Swing legs up wall as you lay back on mat. Rest hands on lap, belly or place arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. The back should be relatively flat on the floor and the legs can be slightly bent, especially if the hamstrings are tight. 
Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day 

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