8 Ways that Black Moms Can Practice Yoga: Part II

By: Nicki Reid, Bilingual BA
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Niyama (continued)

      3) Tapas = intensity of discipline

Self-discipline or self-control and perseverance is not only applicable to your yoga practice (where you return day after day, despite what may be going on with you); but to other areas of your life. Do you find that you’re telling yourself just one more “x” thing whether it is a (Netflix) episode, TikTok, or just a few more minutes on a social media app? If so, I invite you to take inventory and observe (without judgement) if there are any parts of your life where you could exercise more self-discipline or self-control. Is there something that you know you need to do and is beneficial, but life is getting in the way of you showing up for yourself? What can you do to create space for it? Be mindful that everyday is different and you may not have the same amount of time or energy to give, but being consistent is better than nothing.

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      4) Svadhyaya = self study

According to the Yoga Sutras, II.44 says: “(s)elf-study deepens communication with one’s personal deity” (aka Creator, God, Divinity). Are you taking the time to sit with yourself and go inward? What is one activity that can help get to know yourself on a deeper level? For instance, journaling, meditating, spending time with yourself, etc.

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      5) Isvara Pranidhana = devotion or surrender to a higher power

Also known as God, the Universe, Source Energy, etc. What does it mean to you to surrender to a higher power? In practice, this may look like releasing the need to be in control and detaching yourself from outcomes. Alternatively, practice embracing life including the highs and lows and trust that everything is unfolding for you and as it needs to.

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Asana

Asana is the third limb and the most popular aspect of yoga; also known as a moving meditation. In the west today, asana is commonly associated with physical exercise; which is a disservice because it strips this sacred practice of its essence which is a holistic approach to mind, body, and soul care. To start an asana practice, here are a few things to consider: ideally practice in the morning to start your day off, preferably on an empty stomach, have some water closeby, and practice breathing through your nose. Decide whether you’d like to practice in a studio or at home (via YouTube or an application).

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Pranayama

Pranayama is the fourth limb and contains two components. The first part is breath observation. Start by tuning into your natural breathing rhythm and simply observe, without judgement. If it’s available to you, find a comfortable seated position with a tall spine. Maybe you rest a hand over your belly and the other hand over your heart. Pay attention to the quality of your breath and become aware of the length; are your breaths short and shallow or long and deep? How does it feel in your body? Sit here for as long as you feel called to and just be.

The second part is active regulation where you control your breath by following a breathing pattern where the breath serves as the focal point helping the practitioner clear the mind of distractions and cultivate a sense of calm and relaxation. Box breathing is an example where you inhale for 4 counts (count 1, 2, 3, 4), hold your breath for 4 counts, exhale for 4 counts, and hold your breath again for 4 counts.

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Pratyahara‍

Sense withdrawal is the fifth limb and an advanced practice which may be challenging to do in our non-stop world today; but be patient with yourself and start small. In practice, this may look like living without distractions; eating without screens and focusing on the experience of your meal (the smell, taste, texture, sight of your meal), driving or commuting without music and paying attention to what you see along your drive, while washing dishes become aware of the temperature of the water, the sounds you hear, etc.
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Dharana‍

When practicing the sixth limb, dharana or concentration, you may find it helpful to monotask where you focus on one activity as opposed to multitask where your attention is being pulled in various directions. In addition, as shared previously, you can sit in a comfortable seated position and focus on your breath or on an object like a flower, candle flame, or whatever is in your environment.

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Dhyana

The seventh limb, dhyana means meditation which is not to be confused with the practice of meditation, but it is more a state of being. According to my yoga teacher, “dyana is a state that goes beyond concentration where you can effortlessly meditate on the object of focus without ever being led away by thoughts that arise.” Reiterating that dhyana is less about the act of meditation and more so about a state of being.

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Samadhi 

The eighth and final limb is known as the bliss state or enlightenment. Like the two previous limbs, it can only be experienced. My yoga mentor shared that “the first five limbs are taught and the last three are caught.” In this state, there is a unification of body, mind, and “divine unity within and without.”

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In closing, I hope you found this blog helpful in discovering the various ways that you can practice and incorporate yoga in your day-to-day life. As always, meet yourself where you are at. There’s no need to jump into all the practices at once or spread yourself thin. Maybe you start with a pranayama or asana practice or maybe you reflect and meditate upon one of the yamas or niyamas. Whatever you decide, trust that you are being divinely guided to where you need to be.

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Take deep care and be well, mama.

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Nicki Reid, Bilingual BA

Certified Transformational Health and Life Coach | Certified Yoga and Meditation Teacher | Certified Emotional Emancipation Facilitator | Certified Reiki Practitioner | Founder, Wholesome Mind Health Coaching

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