Sasha Nelson

Sasha Nelson

Dharma Talk Theme: Befriending Fear With Compassion

Fear is not something to "face," release, or let go of. We are fearful for a reason - it keeps us safe in times when it's necessary to protect ourselves from things like running if we're being chased by a bear, or refraining from walking down a dark and potentially dangerous alley alone at night. 

The issue arises when fear paralyzes us and becomes the norm - we are not always being chased by a bear, but our bodies might wind up responding as though we are because re/acting out of fear becomes familiar. 

Practicing asana provides an opportunity to look at whatever emotions or sensations arise, whether it's fear or satisfaction. It serves as a platform for approaching something like fear in a way we might not be used to: taking it by the hand like a friend and walking with it instead of kicking it to the curb, learning from it instead of shoving it in the closet and letting it pile up with other junk we ignore.

If you begin to feel fear arising in your practice today, take a moment to notice the totality of your experience like the quality of your breath, mind, body, heart. Take a moment to reside in the breath instead of in the mind, to be with yourself fully notice, observe, and watch with compassion. When we fuel ourselves and each moment with compassion, we might step into unknown territory with a little less fear. We may be able to eventually take this practice off the mat and not let fear keep us from experiencing life, ourselves, and all that comes with it.

Asana class for my weakest pose: supta virasana

Supported backbend/fish pose on blocks, knees bent & hook elbows overhead - 5 breaths then straighten legs

Virasana on block, urdhva hastasana arms - 5 breaths

Cow/cat with block between thighs - 5-8 rounds

Adho mukha svanasana with block between thighs & back to table top - 5-10 breaths 

Modified vashistasana/ardha chandrasana with bottom knee down, top arm overhead - 5 breaths

3 legged dog R leg up, straight leg to bent R knee & step R foot forward

Parsvakonasana (trikonasana 2nd round) with block under bottom arm, top arm overhead - 5 breaths

Lunge & step forward

Utkatasana emphasizing long tail/lift chin & chest as a unit - 5 breaths

Tadasana -- urdhva hastasana -- uttanasana -- ardha uttanasana

Parsvottanasana with R leg forward, hands on blocks (anjaneyasana 2nd round) - 5 breaths

Plank -- chatturanga -- belly

Bhujangasana emphasizing lifting chin/chest as unit (sphynx & shalabasana 2nd round) - 3-5 breaths

Adho mukha svanasana - 5 breaths

Other side & repeat for 2nd round, flowing on the breath

Surya Namaskar A 3x emphasizing chin/chest relationship

Malasana squat - 5-8 breathsT

adasana - urdhva hastasana with forearms on back of head/draw elbows in like sirsasana

Gomukasana arms & garudasana legs (R arm up/L leg on top) - 5 breaths

Unwind to ardha chandrasana/chapasana with L leg lifted - 5 breaths

Standing split L leg up - lunge - R leg up to 3 legged dog

Rockstar holding back of head - 3 breaths

Lunge R leg forward - virabhadrasana I with hands clasped behind back 

Plank to belly - dhanurasana - 3-5 breaths

Adho mukha svanasana with bent knees - 3 breaths

Tadasana Other side

Child's pose with rolled blanket behind knees - 5-10 breaths

Virasana with blanket or bolster under thighs - 5 breaths

Ustrasana with thighs at wall or urdhva dhanurasana with block between thighs - 5 breaths

Supta virasana - 10 breaths

Seated baddha konasana (cobblers pose) - 5 breaths

Bharadvajrasana or simple twist on back - 5 breaths each side

One inversion: sirsasana, full or supported sarvangasana, legs up the wall

Savasana with blanket on thighs or under knees - 5 minutes

Sukasana seated meditation - 3 minutes