Moderation

When we are firmly established in chastity, subtle potency is generated. -Patanjali

This yama, brahmacharya, is often translated as celibacy, but in modern understanding it can refer to self-restraint or moderation of all physical energies. Some interpretations consider this concept in light of removing personality conflicts and the desire to become virtuous. 

The practice of brahmacharya is not some archaic form of moralizing, but rather a reminder that, if we use our energy wisely, we possess the resources to live a fulfilling life. Applying this idea to our yoga practice, we should use the minimum energy to achieve the maximum result.

For example, we can use small muscles to do the work of large muscles, and bring our minds into the poses so that our bodies do not become fatigued. In all poses, we can lift of the pit of our abdomen in order to conserve the life force or energy. Dropping the lower belly splatters our life force out in front of us. Once conserved, this pelvic energy can be channeled up to the heart.

Reference: http://www.yogajournal.com/for_teachers/984


1. Begin by sitting on only the front half of your chair seat, but with enough of your rear end and thighs supported so you don't slip off!

2. Inhale as you roll your shoulders up, then release them down on an exhale. Repeat 4 times.

3. Inhale arms out to your sides, parallel to the floor with palms facing down. Exhale as you bring them back to the side of the chair. Repeat 4 times.

4. Inhale arms back to that same outstretched position with palms facing down and as you exhale, turn the palms facing up. Continue to turn the arms(palms up, then down) with your breath 4 times then let hands rest in your lap.

5. Take 4 deep, calming breaths, noticing your heart beat.

6. Sitting up tall, still sitting back only halfway onto the chair seat so there is space between your back and the backrest, inhale as you lift your chest, resisting at the lower abdomen. On the exhale, reach the hands behind you and rest the hands on your lower back, palms facing out. With hands behind you, continue to inhale and lift your chest, exhaling as your hands move closer together, opening the shoulders. After a few breaths you may be able to reach your hands to grasp the opposite elbow. Stay here for at least 4 breaths.

7. Rest hands back on your thighs, still sitting only halfway on the chair seat, turn both knees pointing the left side, shifting so that most of your weight is on your left butt cheek. The right knee may be pointing at the floor as you turn your body to the left. The left knee is at a 90 degree angle with left foot flat on the floor. Sit up tall using your belly muscles, hands resting on the left thigh. Take 4 slow breaths.

8. Shift your body back to center, then repeat #7 facing to the right.

9. Return to center and slide yourself back onto the seat, resting your back against the chair back now. Soften your gaze, noticing the rise and fall of your belly as you breathe for 8 full breaths.