An asana doesn’t begin when we’re in it, nor end when we come out. It has several phases, and living each one with attention transforms practice.
1. The transition in
Before entering, visualise the pose and the steps to get there, given your energy, strength and flexibility today. Move in slowly, letting the breath guide the movement.
2. Alignment
Scan the body from the base up: feet, legs, pelvis, spine, shoulders, head. Adjust what’s needed and accept today’s limit. Note: intensity is not pain. If pain appears, come out or choose a variation.
3. Staying
Once you feel the alignment, look for stillness. Bring attention to the breath and let the body settle. This is where the pose does its work.
4. Coming out
Don’t come out abruptly or hold your breath. Visualise the steps out, move slowly and, before the next pose, take a moment to notice the effects.
Practising like this makes each asana a small meditation in motion.
