8 Limbs Yoga & Oils Challenge: Santosha

I've noticed lately that sloths are popping up more in yoga images. Have you seen this? At first I thought maybe it was just part of the new crazes like goat yoga, cat yoga and the like. Or those adorable pictures of kittens we spend too much scrolling through. But then I started to think about it a bit more, and sloths are a pretty great yoga spirit animal. 

They move slowly, methodically, dare I saw mindfully? They take time for self-care (ie rest a lot). They often seem to be smiling, content with what is and the way they move through the world. This is Santosha embodied...

in a sloth.
image courtesy of redbubble.com
Santosha, the second of the niyamas, is oft translated as "contentment". Looking at the sloth, that can easily be misconstrued as inaction or passivity, accepting things "as they are" even when you know they need to change. That's not what we're after. The Sutras state, "Through contentment ultimate happiness is achieved". Choosing to be content does not being unresponsive. Rather it means we let go of our expectations (or false hopes) of how things should be, acknowledging them for what they are, and at the same time work towards positive change without expectation. This is completely in the mind and yes, it is a choice. It is a choice to not get drawn in to drama, to eliminate resentment, to let people, and life situations, be as they are (including yourself) without judging or trying to change them. It's often said that comparison is the thief of all joy. Consider judgement the great valley that divides us from ourselves and others. A modern way to think about contentment in yoga is: 

​True Freedom Comes from Accepting What Is

What is this freedom I speak of? Freedom from self-judgement. Freedom from constant disappointment in relationships. Freedom from toxic relationships or job situations. Freedom to enjoy the journey. Freedom to live your truth (Saucha) while creating the change you desire. Freedom from fears, anxiety, sleeplessness. Freedom to be fully in the moment. Freedom to be happy. 

We can practice Santosha on the mat when we:
  • leave our judgement at the door. Whether this is self-judgement or judgement of the class, teacher, music, etc, take a deep breath before you even open the door to the yoga studio and set your intention right there to be content with how you show up that day and what that class brings. 
  • check your language. Rather than labeling yourself, a teacher or a class as "good" or bad", use that energy and those words more intentionally to find what you can learn from the experience.
  • move like you love yourself. Ladies, this is a big one. When we respect and honor our body it will respond with strength, openness, surrender that can't happen when we force it. Choose compassion and acceptance of the body that showed up today, supported you through a yoga practice, and helped you walk through the world. 
  • let go of the fear of failure. Of those arm balances and inversions! They can be so scary. Yet when we let go of the fear, we also let go of the limitations we may be putting on ourselves that make the pose feel unattainable. Grab a block or two, use a wall, get some props to help you build your confidence and your strength. Know that it doesn't matter how pretty it looks or whether you fall. It matters that you tried and worked through that mental barrier. 

Off the mat we can: 
  • stop complaining. There are things we can control and those we can't. There are things that will fall a bit outside of our expectations or that simply annoy us. Try focusing on the positive or finding a bit of humor in these situations instead. 
  • live like you love yourself. We all have certain physical characteristics we might not love or we may want to be more (or less) of something: flexible, strong, thin, you name it. Your body is your home. You don't have to love it every moment of every day, but do try to thank it for all it does for you. Treat it with kindness. Find contentment with what is right now, while moving towards healthy change you desire. Leave judgement aside and notice what changes.
  • fail, a lot. Because that means you're trying. If you're a parent, you're also modeling for your kids that failure is important in the learning process. Be vocal about your efforts, failures, and successes so they feel good about doing the same. Frame failure as a positive thing, not something that drags you down or limits you. 
  • vocalize or share gratitude. Tell someone how much you appreciate them. Let your kids know how thankful you are for their help, kindness, humor, whatever they bring to your life. Write a note to stick in a lunchbox, a pocket, or on a computer screen. 

Yoga & Oils Santosha Challenge

Today's yoga and oils challenge encourages you to be generous and honest with yourself, to come from a place of integrity, respect and abundance with:

Oil: Spikenard
Mudra: Jnana mudra
Pose: Camel
Sequence: Cat/Cow, Cobra, Half Locust, Camel, Child's Pose
Intention: I choose contentment with where and how I am right now
Spikenard is the oil of Gratitude. It encourages a true appreciation for life, encouraging the soul to surrender and accept life exactly as it is. Spikenard invites us to let go of the perceptions we can hold that lead to blame and anger, instead opening our hearts to find an appreciation for all of life's experiences. It supports us in feeling joy and happiness for others, expressing contentment with what we have, and reducing the need for comparison. 

You can try Spikenard in the diffuser or topically throughout a class or personal practice. I like to use it at the beginning of a class or during savanasa, often applying a drop to the palms of the students hands, encouraging them to rub, cup, and inhale deeply as they deepen their breath. 
Jnana mudra is helpful to connect us to our higher Self. It lifts dull energy, calms the mind, and creates a more receptive state. In the is mudra  the index finger represents individual consciousness and the thumb represents universal consciousness. The index finger represents the limited perspective of self and the thumb is the expanded perspective of Self. When the two join, the limited self is connected to the spacious Universal Self. This is not a mudra to use for camel pose, but rather in child's pose or a seated or hero's pose between camel poses. 
  • touch index finger to thumb
  • extend the three remaining fingers outwards
Ustrasana or Camel pose is lovely back bend and a huge heart opener. It stimulates and balances both the fourth and fifth chakras, located at the heart and throat centers. Many of us often close off and protect the heart and throat centers by slouching, lowering our chins, and poor posture. Because of this, camel can sometimes stir up emotions we might otherwise keep hidden. Camel also stretches the front of the body, particularly the chest, abdomen, quads, and hip flexors. It improves spinal flexibility, while also strengthening the back muscles and improving posture. It helps to increase breathing capacity, stimulates the kidneys, energizes the body and helps to reduce anxiety and fatigue.
  • ​ come on to both knees, keeping them about hip width apart, placing hands on your back poockets
  • inhale, lengthen through the spine and crown of the head, exhale push the hips forward and you begin to bend backwards
  • imagine you were leaning over a large beach ball as you inhale and exhale
  • as you are able, you can release the hands to blocks, come up on the toes and reach for your heels, or bring the hands to the heels for the deepest back bend. Listen to your body and what feels satisfying
  • to come out of camel, inhale as you pull up through the core, lifting your torso back to a neutral position
  • take child's pose (balasana) to rest
Santosha Sequence: I usually bringin camel toward the end of a yoga class. It is best to do once the back is warmed up a bit. In this short sequence you'll find some spine preparation poses (cobra & half locust), which are great for increasing spine strength and flexibility. 
  • begin in table top, taking cow on your inhales, gazing up and dropping the belly, cat on the exhales, arching through the back and pushing the floor away
  • inhale up to plank pose, exhale lower the belly to the mat, keeping the hands under the shoulders
  • inhale lift up through the chest with little to no weight in the hands, squeezing elbows together and pushing hips into the mat, keeping your gaze upwards
  • exhale lower back to the mat, 3x
  • lay the arms alongside the body, bringing chin or nose to the mat, draw the legs together and point through the toes
  • inhale lifting through the backs of the legs, reaching back through your fingertips towards the back edge of your mat,
  • exhale lowering the legs, 3x
  • bring the hands back under the shoulders and push back into child's pose, bringing the hands into jnana mudra for 3-5 full breaths
  • inhale up to table top, then walk the knees forward, bringing them in line with the hips
  • place the hands on the back pockets, inhale lift through the crown of the head, exhale push the hips forward as you begin your back bend
  • pause and breathe 3-5 full breaths
  • inhale back up, exhale into child's pose with jnana mudra for 3-5 full breaths

Did you try today's pose, oil or sequence? Comment below and let us know! You can also share a picture on Instagram using the hashtag #EightLimbsChallenge and #niyamachallenge, and please do tag me @alifethatglows so I can check it out.