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Planting seeds for a fruitful fall
Yoga Sadhana: Sow the Seeds of Success for Fall
By Melanie Richards
August used to stress me out. Part of me wanted to soak up every last idle moment of summer freedom, while the other tried to prepare for a fruitful fall. This paradox created both resistance to getting organized for the busy season ahead and feelings of guilt whenever I tried to chill out and relax. As someone who struggles with anxiety, the constant tug of war in my mind left me exhausted and thwarted my best-laid plans to slay September with a full tank of energy.
There is a similar paradox in yoga between being and becoming. On the one hand, yoga is about accepting ourselves and the present moment exactly as they are. But on the other hand, yoga has the explicit goals of inner transformation and even enlightenment.
So, is it possible to be relaxed and present while working toward a goal? The answer is yes! By learning to hold this duality, we can also learn to fully enjoy what’s left of our summer while planting seeds of change to be harvested in the cooler months ahead.
“Sadhana translates to discipline or conscious effort, usually a daily practice with the goal of spiritual growth.”
About ten years ago, in response to my anxiety, I started the tradition of doing a yoga sadhana in August. Sadhana translates to discipline or conscious effort, usually a daily practice with the goal of spiritual growth. It serves the dual purpose of carving out time daily to be intentionally present and, with time, builds our capacity to rise to life’s challenges with more grit and grace.
The sadhana practice can be any form of yoga, including asana (the physical postures), pranayama (the guidance of our life force with the breath), meditation, chanting, and even self-study through reading scriptures or uplifting spiritual texts.
Because I wanted to cultivate physical strength, stamina and vibrant energy for the fall, my August sadhana usually consisted of twenty-one days in a row of twelve sun salutations. It’s such a powerful practice that I give it to my hatha yoga teacher training students as their first assignment.
Sun salutations are a sequence of twelve postures performed with the breath that originated as a series of prostrations to the sun. The sun represents health, consciousness, self-illumination, and the creation of life in Hindu mythology.
Below is a graphic illustration of a classic sun salutation. The steps move clockwise, and the final posture at twelve o’clock is the beginning of the next cycle bringing a satisfying symmetry to the whole thing. Note that this is only half a cycle! Start with the right foot back for the first side and the left foot back for the second side. Each sun represents an inhale, and each moon an exhale.
For further instructions, watch my sun salutations tutorial:
“With time, as the routine becomes familiar, it turns into a meditation in motion connecting us to the underlying essence that is the same in all beings.”
I love the rhythmic flow of this traditional yoga warm-up known for limbering and conditioning the whole body. In the immediate term, each stretch coaxes the breath into forgotten areas of the torso, moving stagnant energy and improving blood and lymph circulation. Glimpses of present awareness arise as we focus on the breath and enjoy a cleansing sweat.
With time, as the routine becomes familiar, it turns into a meditation in motion connecting us to the underlying essence that is the same in all beings. Setting an intention or saying a prayer at the beginning of each practice adds an extra dimension of meaning and purpose.
Other physical benefits include flexibility in the spine, lubrication of the joints, improved digestion, cardio and strengthening of the core and upper body. Mentally, it builds clarity, concentration and mindfulness.
In my experience (as someone who tends to put myself low on my list of priorities), one of the most significant benefits of sadhana is the confidence that arises from following through on a commitment and the self-trust created from showing up for myself every day. Now, I’m not naturally one for self-discipline, but I have noticed that I’m much less anxious when I'm true to my word. As Aristotle said, “With discipline comes freedom.”
Practising every day might feel like a big ask, but it gives back exponentially. Physical benefits aside, days unfold with less effort yet are more productive; our connection with our loved ones and nature deepens; we become calmer and less easily overwhelmed.
“ The consistency of the practice - not the length - matters most.”
Plus, it doesn’t need to take a lot of time! The consistency of the practice - not the length - matters most. If thirty minutes a day seems feasible, commit to twenty minutes. Can you meditate for ten minutes? Do five. If you miss a day, keep on going the next. Life happens! And if you miss more than a few days, revisit your goal to make sure it’s not only realistic but internally motivated. In other words, set yourself up for success.
If you decide on sun salutations as your sadhana, you have options. In this video, I demonstrate how to modify them with a chair which is favourable if you are brand new to yoga or have a sensitive back and shoulders.
I’ll show you how to spice up your sun salutations with warrior poses for an extra challenge in the following video! If you’re short on time but still want to feel strong and grounded, holding the warriors alone for three repetitions of five breaths on each side is also beneficial.
Yoga teaches us that change comes from within. You’ll be amazed by the transformations possible, one breath at a time. So, I hope you enjoyed the rest of your glorious summer. Get ready to crush it this fall!
About the author: Founder and Director of HappyTree Yoga [Est. 2007], Melanie leads Hatha, Yin and Gentle Yoga Teacher Training programs. She is a passionate speaker, writer and workshop leader (TEDx Montreal Women, MUHC Conferences, Cirque du Soleil, Expo Yoga Quebec, Wanderlust Tremblant) on the topics of yoga and meditation. She teaches with both empathy and humour, fostering an inclusive learning environment, both online and in-person. Melanie believes in Yoga as a path of transformation, with service and compassion at its heart.