Exploring psychological inner space is probably more exciting and definitely a lot cheaper than exploring outer space. But it’s not any simpler to find your way around. The big mama in London's Iyengar Yoga scene, Ros Bell, tells us how...

Most of the time, our inner being feels like a mess of confusion and uncertainty, our consciousness wandering restlessly, our attention pulled here and there in relentless response to whatever distractions come our way. But it’s not psychologically feasible to maintain space-filling social and mental activity non-stop.  Unless you want to live fast and die crazy (sounds fun but probably isn’t very), or mash up your brain so you live and die stupid, be prepared to make mental space for yourself.  Most of us probably feel the need to do this anyway, although we often wait until we’re desperate before doing something about it, and then it’s harder.

Despite what lady-magazines might say, finding mental space needs something more than simply dimming the lights and investing in expensive bath oil.  It takes a bit of effort (sorry), but there are many tried and tested methods for creating mental space; this is what yoga is all about. As the great Indian sage Patanjali said over 2,000 years ago: ‘Yoga is the stopping of the fluctuations of consciousness’.  Yoga is a philosophy and a system of practices for directing mental and physical energy harmoniously, so that this psychological space can be created.

Find 15 spare minutes at work, at home, or somewhere really inappropriate like the train platform or in a park (American-style) to make some mental space, to clear your mind and recharge your energy reserves with these 4 simple yoga exercises (see above).

1. Lie down with your legs up the wall
Manoeuvre yourself into a position where you are lying on your back, with the back of your straight legs (together, or a bit apart) against the wall. If your neck is uncomfortable or your face thrown back, support your head, so that the back of your neck is long and your throat is soft. Aim for a ninety degree angle between legs and trunk, but not if it means the back of your hips lift away from the floor. Your sacrum should be firmly on the floor and your trunk level and spacious (not twisted or squashed). Open the backs of the knees and press the inner thighs back towards the wall, keeping your knees facing straight ahead and the inner heels stretching up. You can keep your arms by your side, or get more stretch by extending the straight arms horizontally past your head, palms up (but not if this hurts your shoulder or you can’t keep your arms straight). You can stay for several minutes in this restful posture. To get up, bend your knees and roll onto your right side.

2. Stand on one leg
Balancing physically builds strength and co-ordination, as well as mental poise. Stand on your left leg (near a wall, if you need help with balance).  Lift your right leg, bend your right knee to the side, and place the sole of your foot (toes downwards) at the top of the inner left thigh. Keep the left leg straight and strong, foot firmly spread on the floor, and lift your trunk and spine upwards. Aim to keep the hips level, open and facing forwards, while taking the bent knee back. If you can balance, stretch your arms up straight, palms facing each other. After half a minute or so, do the other side.

3. Forward stretch onto support
Stand with a sturdy table, windowledge or similar support in front of you, and angle your trunk forwards from your hips, putting your hands about shoulder-width apart on the support (this should be no lower than your hips – higher if your hamstrings are tight).  Adjust your distance so that you can stretch your arms straight, have your trunk as straight and long as it can be, with your legs vertical and your feet about a foot apart, parallel to each other. You should get a healthy stretch on the back of your legs – keep them straight, pulling up the front thighs to support firmly the straight knees. You might feel this stretching the shoulders and opening the chest too.

4. Lie down, on support
Fold up towels or a blanket to make a firm support that can go under your spine from lower waist to head. Lie down, with your legs and bottom on the floor, and the folded blanket under your trunk in such a way that it lifts and opens the chest. Adjust yourself so that you are lying evenly (not tilted sideways), and so that you feel comfortable, yet with openness and space on the front of the body.  Support head and neck with a higher fold of blanket, so your chin is slightly lower than your forehead. Rest your arms near your sides, palms upwards, and close your eyes. Relax the legs and arms, trunk and head, and all the large and small muscles of face and body. With closed eyes, allow your breathing to settle naturally and become slow, and turn your quiet attention inwards. You can put a cloth over your eyes to encourage the gaze to be still. Rest peacefully for a few minutes.  When you finish, roll gently onto your right side, and take you time about getting up.

The key to doing yoga is to concentrate, to engage as fully as you can, even in a relaxing posture. The detail and subtlety are important, not only to gain maximum physical benefit, but also to focus your mind and steady it.  This has the effect of bringing internal clarity, and a sense of stillness and mental space. Of course, if any of these exercises feel bad (e.g. pain in back, knees or head), don’t do them, but seek advice.

It’s a big help if you can get to a teacher, who can check that you are doing the practices right and help you to do them better.  If you don’t know a good teacher, check out the website for the Iyengar Yoga Association (www.iyengaryoga.org.uk)

© Ros Bell 2007