We practice nonharming, nonlying, nonstealing, nonexcess, and nonattachment of the yamas in our daily life. We also incorporate the niyamas of cleanliness, contentment, discipline, self-study, and surrender. Further along we add attention to our physical health and breath. We learn to clear our minds and concentrate, and also to meditate. The result of these practices is gaining samadhi, a close relationship with our Higher Power, our spiritual awakening, and our “spiritual experience,” and we use “these principles in all our affairs.”
Learning about the guiding principles of raja yoga may feel familiar to those active in a recovery program. Many of these suggestions are similar to those of twelve-step programs. They are also similar to the teachings from other spiritual or religious belief systems, both Eastern and Western. The philosophy of yoga reframes and strengthens the ethics we are incorporating into our lives as part of our recovery. We are seeking union with our Higher Power, with the divine inside and out.
The various types of yoga can support multiple aspects of a program of recovery. Every yoga practice leads to an enlightening process or discipline that enhances and is enhanced by the Twelve Steps. As we practice the principles of a recovery program in our daily lives, so, too, the daily practice of yoga “yokes” us to a path leading to our true selves.
Other Schools of Yoga
There are many traditions and lineages of yoga with unique names. They all embrace one or more practices of the other types of yoga to varying extents in defining and creating their unique teachings. Some of these are yantra, tantra, kriya, and kundalini yogas. Yantra yoga is a Himalayan/Tibetan discipline that employs defined and rigorous breath work which, in combination with rhythmic asana practice and meditation, brings one to a higher state of consciousness. Tantra yoga focuses on the energies and energetic paths in the body. The yoga practices utilize these energy resources to effect spiritual liberation and rebirth. Kriya yoga uses extensive breath practices combined with a study of astrology and other cosmologies to bring about liberation of the self; its adherents maintain that it can provide liberation from one’s addiction. Under the guidance of a certified or realized master, a student of kundalini yoga uses practices from the other types of yoga to increase self-knowledge, intuition, and higher consciousness. There are other lineages and heritages of this centuries-old practice; finding one that fits with your own needs, curiosity, and character is a uniquely personal quest.
EXERCISE
Author’s note regarding hatha yoga: In the practice of any style of yoga, it is strongly suggested that you seek a well-qualified teacher to instruct you. This will benefit you in many ways: your postures will be properly modified for you to achieve maximum benefit, the discipline of a regular practice with proper sequencing will be enhanced, and you will discover a yoga community that will reinforce and inform your journey.
JOINT AND GLAND RELEASES
Joint and gland movement and rotations promote release of trapped energy or tension and increase healthy circulation. Movement of the joints and glands in an intentional way each day brings the body and mind into union. Maintaining flexibility in the joints will rejuvenate the body and support a hatha practice.
MOVEMENT OF THE FEET, LEGS, HANDS, ARMS, NECK, AND HEAD
Take up a supported dandasana, or staff, position (sitting with legs outstretched and arms on the floor in line with hips).
Toe bending (flexing and spreading toes to maximum capacity)—ten times per foot. Ankle bending (pointing and flexing foot)—ten times per foot.
Ankle rotation—ten times per foot in each direction.
Bend one knee and support the leg with hand under the thigh just above the knee.
Pull knee to chest, straighten leg to the air, lower it straight to the ground with the support of the hands and arms, and begin again. Do ten times per side.
Sit in any comfortable, sustainable position with back straight.
Stretch fingers wide and then clench into a fist in a slow, smooth fashion—ten times per hand.
Flex and contract each wrist with intention—ten times each hand.
Make a loose fist and rotate each wrist ten times in each direction.
Elbow bending—with arms outstretched, bend one arm to touch fingertips to the opposite shoulder. Return to a straight arm. Repeat with the other arm. Alternate ten times, then bend both arms together ten times.
Head and neck movements—while seated in an upright position, on an exhale bring the chin to the chest. On an inhale return the head upright. Exhale and stretch the chin toward the ceiling, elongating the throat rather than dropping the head back. Inhale to upright position. Repeat chin to chest, then chin to ceiling, ten times.
On an exhale, turn the chin to the right shoulder, inhale to center, exhale chin toward the left shoulder, inhale to center. Repeat ten times.
On an exhale, slowly lower the right ear to the right shoulder, inhaling to center.
Exhale, moving the left ear to the left shoulder, and inhale to center. Repeat side to side ten times.
Sit in stillness for several minutes.
ASANA
Standing practice for full body movement, incorporating the breath.
“One Hundred Breaths Before Breakfast” Sequence
This is a daily exercise that you can do when you first get up—it can take between seven and fifteen minutes. It can also be done at any time during the day. Pose details are given at the end of the book. Before you begin this or any other practice, take a moment to set an intention—a wish or prayer for yourself. This is conventionally a long-term goal or aspiration such as developing patience, self-acceptance, compassion, or gratitude. Find something that suits you and incorporate that into your breath and movement.
Tadasana (standing mountain) See Appendix III for this and all pose details. Get centered, bringing the folded hands in front of the heart. Breathe four rounds of full, three-part dirga breaths.
Heart opening. Arms stretch wide on the inhale, ease head back, looking up if comfortable. Return to prayer position, hands before heart; gaze down on the exhale. Repeat ten times.
Hands go above head in upward salute on the inhale; exhale into forward fold. Keep knees bent and soft for the first few times. Do this ten times and end with arms overhead.
Left arm returns to the side. Exhale arching to the left, right hand extended overhead, inhale to upright ten times. Right arm returns to the side; left arm extends overhead; exhale, arching to the right; inhale to upright ten times.
Bring hands to waist. Inhale and exhale smoothly while twisting from side to side rhythmically, sixteen times total.
Right leg back, preparing for warrior II: inhale left arm forward, right arm back, both arms parallel to the ground. Bend left knee to ninety degrees on the exhale, straighten left knee on the inhale and drop right arm to right thigh. Exhale, looking back to right ankle, stretching the left arm up to the ceiling and then back, reaching the body back to the right leg in reverse warrior. Inhale and come up to arms parallel to floor, both legs straight, gazing forward. Repeat, moving between warrior II and reverse warrior ten full breath cycles.
Legs return to tadasana. Repeat for left side, bringing left leg back and lifting the right arm forward. Continue for ten full breath cycles.
Right leg back, preparing for warrior I: inhale arms forward and up overhead, bending left knee to ninety degrees. Exhale and straighten left leg, folding forward into pyramid pose, bringing arms forward reaching for knee, shin, ankle, or foot. Each successive time, arch back in warrior I with