Progression (in your asana practice)
“The process of developing or moving gradually towards a more advanced state”
Progression is a continuous and often gradual process. Like many things it does not follow a straight line and as with any journey there will be setbacks, magical days and days when you want to throw in the towel. As human beings we like to see things move on, evolve and change. This helps us maintain focus and avoid boredom.
In running for example, you might seek to run a bit faster or cover a longer distance. If you are a lifter, it’s striving for that extra plate on the bar. In yoga our own progression goals and results will vary from person to person.
I remember after attending my first ever yoga class asking a fellow student a question. “How long will it take my heels to touch the ground in downward facing dog?” I said. “Maybe 3 months, maybe 6?” was the reply. My heels still don’t touch the floor and probably never will, but they do now get a little bit closer. I have progressed.
Progression will be different for each person, both in terms of the individuals aims for their progression and also the way each of us progress. In yoga I believe that progression requires at least 3 things.
Firstly, a certain level of discipline. This discipline generates a commitment to practice regularly, be that once a month, once a week or once a day.
Then you add in a plan. How do you want to progress? What does it look like when you get there? Where do you go next?
Finally, is reflection, thinking back. The reflection is crucial to allow you see that you have made progress and then to enjoy that fact. When reflecting, don’t forget that sometimes we also regress. That doesn’t mean have failed. Remember that progress has its ups and downs.
So, “What can I do to progress?” you will enquire. I have invited this question of some of my regular students recently. Here are a few ideas that may inspire.
Progression might be something as simple as starting your practise again after stopping in the pandemic. Maybe you used to practise 2 or 3 times a week. That can be a lot to fit in, but you don’t have to go straight back in at that level. Maybe start once a week and build back up. Small steps. Sometimes even micro steps. Manage your own expectations. A marathon is a long way, but 100 yards is not. In the future, when you look back and reflect you will see how far it was.
Often, increasing the time that you can balance is a sought-after area of improvement as it’s easy to measure. Count the number of breaths that you take in a balance and aim for an extra 1 or 2 each time. Try closing the eyes as well!
One of my favourites to discuss with students is the breath and its pace in class. It’s not often that we aim to do something more slowly but slowing down your movements to match your breath and then slowing down more as your body gets more au fait with these movements is a gradual process. Yoga is one of the few activities where progress can mean taking your time.
Have a think about something in your physical yoga practice that you want to improve or work towards. If you are struggling to find inspiration have a chat with your yoga teacher about it. They would love to give you some ideas, I’m sure.
To help get you started here are a couple of examples that I am working on personally in my physical yoga practice:
Firstly, in Half Moon pose (my favourite single leg balance pose) I am working towards moving my visual focal point to the ceiling and then re-floating my bottom arm. The next tiny step will then be moving my vision without touching the floor. One step at a time though as the first part might take me an age.
Secondly, I am still working on stepping through with my leading foot in flow classes. It won’t get where I want it yet although over the last 7 years it is getting nearer to the right place. I don’t notice the change each time I practice but looking back I can see how far I have come. Its gradual.
The reason I wanted to write this piece is to maybe encourage you to think about how you keep your practice alive and moving. You may not always be able to think of a way of progressing and without that you may lose your focus and stop your practice. If you are stuck just ask your teacher and get a few ideas.
