Discipline

Discipline gets a bad rap in our culture, especially as it applies to health and fitness. This niyama is called tapas in Sanskrit, meaning "to burn." If you immediately thought of that old demand to "feel the burn" as it applies to physical exercise, you can toss that idea right out the gym window.


In this case, tapas refers to the right effort that we apply to our burning passions, whether they include yoga practice, music, art, parenting, cooking, or Web-surfing. With a healthy desire to learn, and without getting stuck on the outcome of our actions, we display positive discipline in our lives.













1. Sit up tall away from the back of your chair, use the lower belly muscles to keep your spine supported.

2 Inhale as your roll your shoulders up then exhale as they roll back, completing 5 rolls total.

3. Bring both hands to the back of your head, elbows pointing out to the sides. Gently press your head back into your fingertips . As you breathe deeply, draw the shoulder blades together behind you, opening through your chest. Stay here for at least 6 breaths.

4. Move hands under right thigh, lifting it off the chair seat. Rotate the ankle and wiggle your toes. Repeat with left leg.

5. Bring both hands to left armrest, twisting your upper body to the left as your bottom stays in the seat. Breathe 3 full breaths. Repeat on right side.

6. Bring hands under right thigh again, this time lifting the knee high. You can even move your hands to grasp a few inches below the front of your knee, hugging the thigh into your body for a deep hip stretch.  Take three breaths once your knee is at its highest. Repeat with left leg.

7. Open your legs as wide as you can while still staying seated. Inhale your arms reaching for the ceiling, then as you exhale, sweep the arms forward and down, fold at the hips to rest your torso onto or close to your thighs. Hands can rest on legs or hang down to the floor. Gently nod your head "yes" a few times and then shake it "no" to loosen your neck muscles. Let your head hang without tension. Stay here for 5 full breaths. Use your hands on your thighs to slowly rise to sitting.

8. Rest against the back of the seat, elbows relaxed down, fingertips on lower belly. Inhale for a slow count of 4, then exhale for that same slow count of 4. Continue this counting to four on the inhale and exhale for 5 full breath cycles. Return to your day with a renewed sense of power!