By Guestblogger and VAC yoga instructor Julia Clarke

Under a perfect Colorado blue sky, I set off uphill from my house in Edwards to the water tower, where I know sweeping views of the valley await me. Ordinarily it’s a quick and easy jaunt, but this is my first real walk since my unfortunate biking accident four days ago, and I’m acutely aware of each step along the dusty trail, noticing how every muscle in my body is interconnected as each glance to check for oncoming cars is felt down my right side from my ear to my waist. It’s a conscious effort to stand up tall and balance my weight instead of submitting to the temptation to lean my entire right side into my sling for support.

It’s still mind blowing to me that less than a week ago I was practicing unsupported handstand, and today just standing erect on two feet takes effort. But I am comforted by the knowledge that yoga is more than just downward facing dog; regardless of physical ability, my yoga practice comes with me wherever I go, even here on my slow walk uphill. As the modern father of Ashtanga Yoga K. Pattabhi Jois sets forth in his book Yoga Mala, yoga is like a protective garland that we can wear everywhere, shrouding us in radiance, peace, light and health.

And so I begin by engaging Ujai breath, also known as victorious breath. Gently constricting the muscles of my throat, my breathing becomes audible as I draw in deep inhalations, retaining my breath for a moment before releasing in a long, controlled exhalation. Already, I am doing yoga. By breathing in this way, I stay connected to my breath and prevent my mind from wandering. By adopting this basic principle of Vinyasa yoga, my senses remain directed inward towards the sensations of my body. Instead of becoming distracted by the bark of a dog or the buzzing of a lawnmower, I am engaged with my movements and listening to my body; noticing when I tense my right shoulder and relaxing instead, turning my head slowly to take in the view without inviting pain in my collar bone, mindfully placing one foot then the other without sacrificing my alignment. Just as each inhalation fills my being with vital life force, controlling my exhalations retains that energy for as long as possible. On the most primal level, breathing in this way whilst moving prevents me from becoming winded.

Now that I’ve established my pace and breathing, I bring my awareness to my core and engage uddyana bandha (core lock) and mula bandha (root lock). These are two terms you probably hear in every yoga class, and doubtless never practice off the mat. But by engaging the muscles of my abdomen and pelvic floor, I find power and stability, moving from the very center of my being instead of from my shoulders.

In this way, carrying my yoga practice like a sweet garland with me uphill, I no longer dwel on my injury and begin to appreciate the good stuff; sweetly pungent aromas of Colorado in the summer, the chirping of an anxious blackbird, and the incomparable view.

On the mat

In the first child’s pose or downward facing dog of your next practice, initiate Ujai breathing and engage the muscles of your lower abdomen. Notice how much faster your mind catches up with your body when you engage with yourself in this way. Each time you return to downward dog, use the pose as an opportunity to reconnect with your breath and your core bandha.

Off the mat