Dance of Life

In this package, we play with the body and explore unusual asanas. Playfulness is part of our nature and deserves nurturing. May we remain joyful and playful like children, regardless of age. Yoga is a perfect playground for us, even a circus, some say. Placing the body in an unusual position rejuvenates the nervous system by creating new connections and linking neurons differently, awakening youthfulness and ease. We awaken rhythm and weave together dance-like movements in which we surrender to the joy of dancing. We explore several less familiar elements, balance on the head and hands and awaken sincere joy in life and the dance of the soul.

Mindfulness: Mudita,the practice of “sympathetic joy”, accompanies us this month. We delight in joy and goodwill for our own and other people’s success and happiness. Mudita is pure joy free from self-interest. The closest state of mind is that of a parent observing their child’s achievements and successes. In meditation, we admire the good qualities of others and wish them the very best.

Yoga therapy for: 

• balance in the nervous system
• rhythmic movement
• connection through the centre
• opening the chest
• joy
• goodwill towards others
• a resilient body

INTRODUCTORY TALK AND YOGA CLASS ON THE MONTH’S THEME – 75 MIN

DANCE OF THE SOUL

Dance means allowing the body to feel what is truly happening and let it pass through, expressing emotions and states while maintaining alert awareness of the whole process. We allow ourselves to feel the honesty and openness of emotion. Dance helps the body release; the body alone can release and heal.

This is the foundation of somatic meditation: feeling and releasing through the body.

New and irregular movements also help create new neural connections, offering youthfulness and the possibility of seeing freshly. Our intention is: “may I allow the body to express and release movement and learn to let feelings pass”.
After the introduction, we enjoy a joyful class of movement and rhythm added to familiar yogic movements and asanas. We first play with arm balances and several unusual directions of movement. Surrender, express everything, feel movement and rhythm within the body and release your limitations.

40 MIN

1. A WAVE IN THE BODY

Dance makes it easy to feel how the body is connected and how its segments move in response to one another. We return to the perception that fascia connects the body beneath the skin and that everything forms part of a whole. We learn to see the body this way and can then more easily recognise that a community functions similarly. Although it may not be obvious, we all participate in a “collective consciousness” to which we contribute our thoughts, states and feelings. I place collective consciousness in quotation marks because you may call it what you wish, but the majority’s influence upon the individual is well established. When we dance and feel the body’s flow and connection, recognising that its segments depend upon one another, this perception need not stop at the boundary of the skin. Everything around us is equally interwoven and connected with us. When we create good feelings and healthy states within the body, we also help those who may not currently have that opportunity. We therefore practise yoga for everyone’s benefit, not only our own.

We mobilise comfortably and move rhythmically, reaching the warmth that appears in the layer beneath the skin.

We move through variations from Warrior into a forward bend and twist, playing with yoga’s standard concepts.

60 MIN

2. SILK THROUGH THE FINGERS

A metaphor used when learning yogic breathing says that we breathe as though drawing silk through the fingers. The breath glides and flows easily, without effort, like silk. Today, we remember this breath and begin practice with that attention. We continue with circular movements that mobilise the shoulders, neck and upper back, carrying them through the class by repeating and developing them until they become a complete dance.
The class emphasises expanding the ribcage, the fluidity of dance-like movement and the wholeness of every aspect of the body. We move from a Warrior II base through the centre to the other side. We activate the centre, which helps us warm and become more fluid and silky.

May we be here, open to what we feel, equally relaxed and firmly determined.

It is simple to say, but to put it into action, we need to carry it through the body.

MINDFUL SLOW FLOW CLASS – 40 MIN

3. GENTLE MOVEMENT

Ease in movement and breath creates comfort in the body and lowers us into the present moment. We therefore begin with slow waves through the body and let them rock us into ease. Later, we lie on the abdomen and practise Sphinx, releasing tension into the floor, followed by Cat Chasing Its Tail with a body scan meditation.

We remember the value of distinguishing between a problem we can solve and one we currently cannot.

If something can be solved, we consider the best approach and then act, seeking to respond from love rather than aversion. If something cannot be solved, we establish an attitude of acceptance, surrender and compassion. Fighting pain and feeling dissatisfied with a situation are not constructive and lead nowhere because they cultivate a victim state of mind. It is better to become compassionate as soon as possible; in this way, we become larger than the problem, accept it and recognise: ah, this is the nature of life.

40 MIN

4. HUNGRY GLUTES

Mmm, how good it feels when the glutes start working and become pleasantly sore.

They are our seat, and when they are mobile, the rest of the body immediately aligns more comfortably. Moving the glutes after or during prolonged sitting is especially beneficial. Naturally, the exercises need a little intensity to “switch them on”, but do not let that frighten you. It is useful, and remember: when the muscles tremble, they are working. We use rhythmic movement from the pelvis and glutes, first through Cat-Cow and then, after Sun Salutations, a dance-like glute sequence. At the end, we lengthen the glutes and open the hips, then spread and relax comfortably across the floor in Shavasana.

60 MIN

5. THROUGH THE CENTRE

The body’s centre generates heat, fluidity and ease of movement, so today we add twists and abdominal activation to our dancing rhythm. We begin by breathing and awakening the centre through full Ujjayi breath. We become aware of the exhalation that contracts the abdomen and continue using it in Sun Salutations. Standing asanas and movements also emphasise initiation from the centre, distributing movement across the body’s diagonals. 

Gradually deepen the breath and nourish the body with oxygen entering a broad, open body.

Enjoy movement, the body and the practice that always reminds us of what matters most: being here, present and open to every experience.

40 MIN

6. SIMPLY LET GO

Sometimes we do not need a reason or motivation to be here and release everything extra: what we think about ourselves, the value systems by which we evaluate ourselves, what we believe others think of us and more. We can simply let these things go, at least briefly, especially when the thoughts do not lead in a useful direction. Come to the mat today, surrender to carefree movement and rhythm, and simply enjoy. We practise Sun Salutations with extra Cobras to mobilise the back and a comfortable flow from Warrior II. We hold Vrksasana, Tree, growing our branches towards the sky. After playful standing poses, we lower to the floor and mobilise the legs and back through Bridges.

60 MIN

7. WARM CIRCLES

Today, we gradually awaken the body through swaying and bouncing from standing, several Spinal Breath waves and circles of the pelvis.

When we begin this slowly, we do not need to break through fatigue and tension; they dissolve by themselves, so simply begin.

We continue with Sun Salutations and added elements that raise the body’s temperature, pulsing from High Lunge into a forward bend. We stir the subtle flow of circulation throughout the body and awaken the pleasurable feeling of mobility. We also practise several targeted backbends and then relax into the floor. 

40 MIN

8. RHYTHM IN THE HIPS

The hip joints form the foundation of spinal position, vitality and health. Today, we make them dance with the intention of improving mobility, strengthening the deep muscles and lengthening from within. The exercises primarily rotate the hip joint in various positions, so some are more intense. We introduce the first of these movements during the warm-up. They need not be technically elaborate, so play and enter the rhythm. We continue with Sun Salutations and cycles from Downward Dog into Warrior II. We repeat more intense rotations low in a squat, then rest on the floor through several restorative asanas.

Enjoy the class and the inner vital energy awakened whenever we practise together.

60 MIN

9. MORE ENERGY…

…than matter. The body is energy continually circulating, moving and passing. Life equals movement. We are made of atoms, and an atom is empty space within which electrons move rapidly and continuously.

I mention this so you do not think I am speaking about mystical energy. It is literally a physical law of nature. We can experience it directly within the body when we see experience from this perspective. Today, we “dance” again, circling, expanding and opening. We develop a comfortable flow from Warrior I with windmill-like arms and repeat it several times so that you can dance and surrender to the feeling of energy flowing through the body. We establish the base for Bakasana, Crow Pose. I guide you slowly so that you can enter only as far as you feel stable. We also create a base for Tripod Headstand, and again you decide how far to enter. It is neither necessary nor required to rise into a full Headstand. You can transfer a little weight onto the head to stimulate the area. Practise these asanas slowly and feel carefully how much balance is available; please make no sudden movements. Afterwards, we relax through calmer floor poses and fully enter the perspective that life is flow and ease.

Enjoy, and remember: my time for yoga is an investment in feeling well and bringing peace and breadth into every situation.

As people living close to nature, we did nothing beyond what was essential for survival. Why, then, did we drum, sing, chant, dance, watch the stars and walk barefoot?
Because these activities truly are essential for our survival, and we have now forgotten them. We need to return.
Dr Tara Swart