Contentment

The second niyama, or personal observance, is santosha, which means contentment. I think it's fair to say that most of us spend our days wanting more: more energy, more sleep, and definitely more money. Sometimes what we desire is less of something: illness, rainy days, and the dreaded housework.

The point is that we are rarely happy with what we have right now. Finding peace with your present life is an ongoing challenge, but one way to bring contentment into your life is to create a daily gratitude list of three things for which you feel thankful. Once you start you may find that you could easily list thirty things instead of only three!

Here's mine for today: family, health, and adjustable desk chairs for those of us who are vertically challenged. According to Patanjali, "from contentment, unsurpassed happiness is gained." Agreed.




 Instructions for all sessions: FAQs

1. Begin by warming up your shoulders: roll them up to your ears as you inhale and roll them back and down as you exhale. Repeat 3-4 times.

2. Stretch your arms wide on an inhale then as you exhale, swing the arms around so the hands land on the opposite shoulders, giving yourself a big hug. Repeat the wide stretch and as you hug the second time, the other arm can be on top.

3. Lift one knee off the chair seat, you can hold the back of the thigh for support. Flexing the foot on the raised leg, slowly spin the lower leg in both directions 3 times each. Place the thigh back on the seat and repeat on the other side.

4. Inhale both arms straight up for the ceiling, then on your exhale, fold at the hips so your belly comes to rest on your thighs. Let your head hang, releasing all the neck muscles. You may even rest your head on your knees if you can reach. Let your arms flop to the floor on either side of your legs. Rest here for 5 complete breath cycles.

5. Bring your hands to your knees and on an inhale, slowly push yourself back to sitting.

6. Cross your legs by bringing your right ankle to rest just above your left knee, keeping the right foot flexed at the ankle. ("man sit") If this stretch feels toe intense, rest your right ankle across your left shin, or even in front of your left ankle. Whatever leg cross works for you, think of pointing the right knee toward the ground, feeling the opening in your inner thigh and hip.

7. Still with your ankle resting across your knee/shin/opposite ankle,  rest your hands on your thighs for support, then begin a forward fold by slowly leaning your chest toward your knees, folding at the hip with your back staying flat. Lean forward enough to feel a gentle stretch, but not so far that you feel pain.

8. Return to sitting upright. Repeat #6 and #7 with the left ankle crossed above the right knee (or shin, or ankle).

9. Inhale your arms up to the ceiling, then exhale bringing your hands together in front of your heart, palms pressed together, thumbs on sternum. Close your eyes and take 5 slow, deep breaths before returning to your day.