Namaste.
Welcome.
My name is Danya and today,
As we stretch deeply,
We are also going to explore the yogic concept of samskaras and how these habitual patterns can take root in our minds and bodies.
Let's begin in half butterfly.
Extend your right leg long and bring the sole of your left foot to the inner side of your right leg.
Inhale to reach both arms overhead and find length in the spine and fold forward from your hips as you exhale.
Let your hands land along the sides of your leg.
You may keep the spine long or gently round into the natural curve of your spine.
Make any adjustments and then invite stillness.
Woven into the fabric of each of us are samskaras.
Subtle emotional,
Physical and mental impressions left behind by past experiences,
Actions and thoughts.
However,
Practices like yin yoga,
Meditation and breath work can gently help unwind these imprints.
Imagine the mind as a fertile field and each thought,
Action or emotion a seed.
Over time,
Certain plants or patterns grow strong because they've been watered.
Samskaras are the roots beneath the surface,
Quietly shaping what grows.
Even when we aren't aware of them,
The more often we repeat a behavior,
The deeper the roots become.
Sometimes,
When we become quiet,
Samskaras rise to the surface.
These could appear as places of persistent tension in the body or emotions in the heart.
As you remain still here,
Listen for what needs to be heard.
Let's prepare to move into sleeping swan.
Leaving your left leg where it is,
Swing your right leg long behind you and gently push yourself up into swan.
Take a moment to make any adjustments to the position of your legs.
If your hips feel unbalanced,
Prop your left hip up with a blanket.
Take a couple of deep breaths and then lower yourself into sleeping swan.
You may rest on your forearms or bring your head down onto your hands or extend your arms long.
Bringing your awareness into sensation,
Where do you feel the stretch?
Sometimes,
When the mind becomes quiet,
It falls into rumination.
Old patterns bubble up to the surface,
Ready to be seen and possibly released if we meet them with awareness and introspection.
Practices like journaling,
Meditation or even a mindful walk can help bring these habitual patterns into the light.
And this is where the choice arises.
Each time a samskara surfaces,
We can meet it with awareness instead of reactivity.
Take a moment to listen.
What comes up for you when you are still?
And let's prepare to move into fire log.
Swing your back leg to the front and set your right ankle on your left knee and right knee above your left ankle.
So your legs are stacked with your shins parallel and both feet lightly flexed.
Your right knee may not meet your ankle,
Which is totally fine.
You could support it with a block or just let the weight of your leg and the pull of gravity do the work of opening your hip.
You may be able to fold forward to rest your hands in front of you or just pause with your spine long.
Samskaras don't only live in the mind.
They can become buried deep in the body,
Hidden beyond our conscious reach.
Modern science shows that fascia,
The connective tissue surrounding muscles and organs,
Can store emotional stress as physical tension.
This may appear as tight hips,
Locked shoulders,
Clenched jaws,
Or back pain.
These are samskaras made visible through the body.
So how do we meet these hidden imprints?
In yin yoga,
Long-held poses stimulate receptors in the fascia,
Sending calming signals to the brain.
This physical stillness mirrors the yogic understanding of samskaras being released through awareness and presence.
Gently make your way out of the shape and take a moment to release the hips,
Swaying your legs from side to side,
Taking a twist to the right and a twist to the left.
Okay,
Let's repeat the sequence on the other side.
Extend your left leg long and bring the sole of your right foot to your inner left leg.
Inhale to reach both arms overhead.
Find length along your spine and fold forward from your hips as you exhale,
Your hands finding a place along the sides of your leg.
Keep your spine long or softly round down.
Settle into stillness.
Once you feel a gentle stretch in your back,
Hip and hamstring.
When you rest in a yin pose,
You're not just stretching connective tissue.
You are creating an opportunity for old patterns to surface.
Pair this with slow conscious breathing and the nervous system receives the message.
You are safe to let go.
Sometimes this release can feel overwhelming.
But rather than resisting,
If we breathe and stay present,
The pattern of holding loosens its grip.
With practice,
We carry less of that old imprint into daily life.
Begin to bring yourself back up and move into sleeping swan.
Leaving your right leg in front,
Swing your left leg behind you and gently lift up into swan.
Take a moment to make any adjustments to the position of your legs or prop your right hip up.
Take a few deep breaths here.
And whenever you are ready,
Release down into sleeping swan.
Yin reminds us that we don't have to stay bound by old grooves.
By softening into stillness,
We invite outdated patterns to rise,
Dissolve and make space for new ways of being.
Each time we choose presence over reaction,
We plant a new seed of calm and self compassion.
This is easier said than done.
But we can start with the question,
What new seeds will I plant?
And slowly make your way to fire log.
Swing your back leg to the front and set your left ankle on your right knee and left knee above your right ankle.
So your legs are parallel and stacked together.
Find your just right version of the pose and then come to be still.
Notice what arises.
Habitual patterns of holding stress and tension in the body can be difficult to unravel.
But Yin reminds us we're not bound to buy them.
By softening into stillness,
We invite old patterns to come to the surface.
And with breath and tension and the slow dissolving of tension through deep stretching,
Spaces may be made for new seeds to grow.
If you'd like to work with an affirmation,
Repeat softly a few times,
I release old patterns that no longer serve me.
And begin to make your way out of the pose.
Take a moment to release your hips,
Swaying your legs from side to side.
Perhaps taking a twist to the right and a twist to the left.
We will close our practice together.
Come to a comfortable seated position with the palms of your hands together at your heart.
Take a big breath in and a long exhale out to release.
What sanskaras are you ready to release?
And what new seeds are you ready to plant?
