Week Ten : The Power of “No”

Monday : Set Intention

No is a complete sentence. We’ve heard it, but do we implement it? Do we give ourselves the space we need to say “no” and trust that it’s enough. We are not obligated to further explanation. We are not obligated to apologize for saying no. If you’re new to this (or insecure about it), start with something easy. What’s a chore you don’t like to do that doesn’t REALLY need to get done? What’s some small thing that you know a friend or committee or teacher wants you to do that isn’t really all that important? Start with that: “I’m sorry. I can’t do that.” No excuse. Brainstorm some things that you do that don’t serve you and see what you can do to free that up.

Tuesday : Slow Flow

First of all, one of my cameras didn’t record, so you’ll see this whole video in profile. That doesn’t change the beauty of these Moon Salutations (Chandra Namasakara). Why should the sun get all the attention? The symmetry and hip opening of this sequence is not necessarily “easy,” but it feels really nice to open up the hips and hamstrings … which is also great for low back pain. We’ll take two rounds slowly to gain familiarity with the sequence, then we’ll flow one-breath-per-movement. This sequence incorporates crescent lunges (Anjaneyasana), yoga squats (Malasana), Triangle Pose (Trikonasana) and Pyramid (Parsvottanasana).

Wednesday : Meditation

I love to end my yoga classes with a brief moment of reflection and gratitude for all that is holding us up. What holds you up? Start with the literal: cushion, floor, foundation, bedrock… and then maybe let your mind and spirit expand out to all that supports you. We take so much for granted. It is part of the privilege of living in developed countries. We assume that water will come out when we turn on the tap. We trust that when we step onto the elevator, it will take us up (and not crashing back to earth).

So much literally holds us up! Appreciate it. Recognize it. ALLOW it.

Thursday : Mindful Hack

Maybe today you just don’t feel like getting coffee with that friend. Maybe you don’t want to answer that email the instant you receive it. Maybe (just maybe) you don’t actually have to make the bed. After all, you’re going to crawl right back into it in just a few hours. Find something — anything — to decline today. It doesn’t have to be something important. You needn’t shirk responsibility. But find ONE “no.”

Friday : Athletic Flow

This sequence combines two of my favorite “standard” vinyasa series: the moon salute (which we explored in Tuesday’s more gentle flow) and Sun Salutation B. I love the way Moon Salutes mirror themselves — you “turn around” and come back the way you came. In order to make it more athletic, you’ll spend a bit more time on one foot as we move through warrior poses to Eagle (Garudasana). I actually really struggle with Garudasana, and you’ll see me wobbling quite a bit, but (thankfully) perfection is never the point.

Saturday : Meditation

If you’re going to embrace The Power of No, you — we — need to create space in which to exist. If you move the world occupying the rooms you’re in (rather than hiding in the metaphorical corner). By envisioning an orb around you, or perhaps a You-Shaped Blob, you can expand that orb / blob to fill the entire space you occupy. Every person deserves to take up space, and many of us make ourselves smaller. This is especially true when we feel nervous or intimidated by a circumstance. Very few of the people who hold power will willingly surrender it. So inhabit it. Folks you encounter may not know what has changed about you, but they’ll recognize it. (You can tell because they’ll say things like “you look great … you’re glowing … I like this outfit.” They’re saying that stuff because it’s easy. You and I know the truth.)

Sunday : Reflection

If you’re following this channel, you probably want to be NICE. From one nice person to another, trust me: niceness is overrated. Kindness is wonderful, but even that can go to far. If we don’t set boundaries for folks whose behavior is selfish (or unkind), then we are giving them permission to act out in the world. Santa Baruah reminds us that when we set boundaries, we are actually helping FUTURE kind / nice / sweet / polite folks.