Ahimsa

You can't shake hands with a clenched fist. -Indira Gandhi

What do you think of when you read the phrase: "do no harm"? Did your mind immediately leap to a white-coated doctor, pledging to uphold the honor of his or her profession? This phrase is translated from the Latin: "primum non (or nil) nocere." The closest approximation to the phrase that can be found in the Hippocratic Corpus is "to help, or at least to do no harm," taken from Epidemics, dated from the 5th Century BCE. Notice I did not write Hippocratic Oath. The oath is from a different writing and begins by invoking the Greek gods, including Apollo.

Traveling east from ancient Greece to ancient India now....

This week begins our exploration of the 8 limbs of yoga as described in Patanjali's Yoga Sutras, an Indian philosophical text that dates from the 2nd Century BCE. Yoga means "union," and sutra can be translated as "thread or aphorism." Essentially the book contains the philosophy of yoga and offers suggestions for achieving stillness of the mind.

Let's start with the yamas, or rules for living. The first of these is ahimsa or nonviolence, inflicting no harm to self or others in word, thought or deed. Notice the words "to self," the best place to begin nonharming. If you condemn yourself, how then will others perceive you?  If you focus on negative thoughts about yourself, how can you view the world without violence?

As part of your yoga practice this week, just notice when your thoughts turn against you. You know, the "shoulda, coulda, woulda" syndrome. Would you berate your loved ones this way?

Find your seated position as described in the FAQs. Adjust clothing that may be binding you. As you continue reading, let your eyes be soft. Begin to notice your breathing. Where exactly in your body do you sense the movement that comes with each breath? Is it in your belly, chest, shoulders or elsewhere? You don't need to force your breath or change it, just be aware of its presence. As you continue to relax, you may notice that each breath becomes longer, slower. This calm, easy breath will be the foundation for your yoga practice. Throughout your day, you can return to this breath any time you start to feel stressed, upset or anxious.

1.On an inhale, lift both shoulders up to your ears, exhaling as you relax them back down again. Repeat that 4 more times, always moving with the breath: lift on inhale, lower on exhale.

2. Roll shoulders up on inhale, then back on exhale, repeat 4 more times

3. Turn head to left on inhale, face forward on exhale, turn right on inhale, face forward on exhale, 3 times each side

4. Inhale with face forward, exhale as drop chin, inhale as roll head to left side, ear toward shoulder (shoulder stays settled), exhale chin to chest, inhale as roll right ear to right shoulder, exhale chin to chest, 3 times each side

5. From chin down position, inhale as look up at ceiling, lifting chin, keep back of neck long not pinched, exhale back down, repeat 3 times

6. Lift hands from lap, on inhale squeeze into fists then exhale as splay open fingers, repeat 4 times

7. Rotate wrists 3-4 times in both directions, ending with hands pressed together (fingers and palms flat as in prayer/heart center position) in front of sternum (breastbone), take 3 slow breaths

8. Open arms widely to your side, palms down and arms parallel to floor, reaching fingers to side walls, shoulders stay relaxed notice opening through your chest, continue to breath and hold here, reaching away from your body for 5 full breaths then let your hands rest on your lap

9. Push chair away from desk enough so make room for legs to lift. Sitting up tall, tighten your lower belly, on inhale lift right foot off floor until knee is straight, toes pointed to ceiling as you lift, push into heel, exhale slowly brings foot back to floor, switch to left foot, and continue alternating lifting on inhale and lowering on exhale, repeat 4 times each side

10. Settle both feet on floor, inhale arms up with fingers reaching for ceiling, elbows can be bent if your shoulders feel tight, exhale hands to heart center position (hands pressed flat together at center of chest), repeat 3 more times

11. Let hands rest gently in your lap, lean back against chair, let your eyes close or look down at your knees, return to slow breath, letting belly rise and fall with each breath

12. Relax and breath for a full minute, count 20 deep, slow breaths, before returning to your day!