This is How to Take Yoga Off the Mat

And into your life

Most people in the US, including myself, start practicing yoga with poses on the mat (Asana). Downward Dog, Warrior 2, and Tree pose are some of the myriad poses that you might practice to stretch, strengthen, and work on your balance. But yoga is so much more than poses.

Last spring I wrote a series of posts about the Yamas and Niyamas, the first 2 limbs of yoga. These are 10 principles including:

• Ahimsa, Non-harming in thought or action

• Santosha, Contentment, which often relates to Gratitude

• Svadhyaya, Self-Inquiry or Self-Study, learning about yourself

There is so much to learn from the 8 limbs of yoga, even if you start with poses on the mat (limb #3).

Lessons from Asana

Since many of us start on the mat, let’s start with what happens there. Physically you build strength, balance, and mobility, but what else do you learn?

Patience

How many times has a teacher left you in a pose for longer than you wanted to be there? Or maybe guides you to practice a pose that you don’t like? I find the poses you hate the most are the ones you need the most, as long as you practice them mindfully and without pain.

How many times have you fallen over before finding your balance? I always tell my beginners that you need to fall over a lot first before you find your balance. This applies to anyone, not just beginners.

You learn patience with yourself as you learn the poses and as you practice long term. After almost 30 years practicing yoga, I still fall over sometimes. I’m better at recollecting myself and beginning again.

Being with what is

I find it’s difficult to think about your to-do list when you are holding Warrior 2, Airplane, or Plank pose. All you can think about is being where you are, and maybe trying not to fall over (it’s a process).

When you practice yoga poses, all there is is your body and your breath. Are you breathing? Can you feel your muscles working and/or stretching? Observe what is happening in your body right now and allow it to be just as it is.

Listen to your body

Learning to speak the language of sensation takes practice, but is also something we learn on the mat. Your body is the boss and will tell you when to hold ‘em and when to fold ‘em. If you are struggling with a pose, you have permission to rest; you also have permission to be with the struggle. Maybe you try to struggle less in your mind.

If you feel pain (sharp, shooting, nervy), stop and reassess. Pain is not part of practicing yoga, but other diffuse sensations are. Learning to differentiate the sensations is part of the practice.

Being kind and gentle with yourself

Related to listening to your body, you want to find the balance between strength and ease. Let go of struggle and do what feels good. Notice your self talk while you practice.

What happens when you fall out of Tree pose or can’t reach your toes the way you want to? Are you kind and compassionate or do you get down on yourself? The mat is where you can find self-acceptance and honoring where you are today. It might be different than it was yesterday, or what will be tomorrow. And that’s okay.

Taking yoga off the mat

All of the lessons above (and more) come with you off the mat and into your life. That’s the point of practicing yoga in the first place, otherwise you could just do step aerobics or jazzercise (yes, I am old and followed along with Jane Fonda and her awesome leg warmers, on vinyl).

Yoga is a holistic practice, not just exercise. You practice poses, as well as breathing (limb #4), meditation (limb #6), and you come to understand yourself better. All of this helps you move through your day with more ease, less reactivity, and more calm. Practicing yoga regularly will impact your life, whether you are conscious of it or not, but bringing awareness to these effects makes them intentional.

I remember the first time, after a yoga class, when I was walking on the street behind someone who was really slow and I couldn’t get past them. Rather than getting upset (as was my norm previously), I chose acceptance and compassion. I realized that this person wasn’t trying to be in my way, and that she was probably moving as fast as she was able, or wanted to. I allowed her to be her, and moved at her pace until there was space for me to go at my pace. The freedom of that experience was profound and changed my whole approach to moving through the world.

Start simple

The next time you wash the dishes or fold your laundry, be with what’s happening. Feel the sensation of your hands in the water or the clothing between your fingertips. Look up while you go for a walk and see what’s around you, rather than just looking at your feet. Feel the breeze against your skin, your feet on the ground, and the sun shining on your head.

Showing kindness (ahimsa) and compassion (karuna) for another person is practicing yoga, as is showing it toward yourself. If you make a mistake, apologize without scolding yourself for having made one. Hold the door for someone. Allow people to merge in traffic in front of you. All of these practices make you feel good and open your heart. This goodness is contagious.

Can you practice patience with yourself and others? Can you sit with the discomfort of waiting and allow it to dissipate? What if you allowed others to be in front of you in line or on the road? How would that feel? Can you let it be okay? Notice the difference in your body when you allow vs resist. It’s different, and it’s all within your control.

“Stress is what happens when you resist life’s events.” ~Michael Singer

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The learning process is ongoing and never ending. It’s a journey, there is no finish line or arrival point. Practicing yoga on the mat gives you wisdom that you take with you off the mat and into your life.

Do you practice yoga? What has changed in how you approach life and how you manage stressful events since practicing? What differences have you noticed about your demeanor or how your mind sees things? Share in comments, I’d love to hear about your experiences!

Yoga off the Mat with Sangha Sundays!

Sangha means community, specifically of like-minded people gathering together to share and connect. Sangha Sundays is a monthly online gathering where we discuss practicing yoga off the mat to live with more ease and understanding of ourselves and others.

Topics include: letting go of self judgment, embracing self-compassion, setting down perfectionism, and hearing and listening to your inner wisdom, all through the lens of yoga.

Click the button below for more information or to sign up! The journal prompt for the month is out, and our first meeting is Sunday, September 22 at 6:30pm ET. Paid subscribers get a special rate! You can message me for the link.