B.K.S. Iyengar, p.30 Light On Life
"When an asana is done correctly, the body movements are smooth, and there is lightness in the body and freedom in the mind. When an asana is felt as being heavy , it is wrong. You must try to impart a feeling of lightness throughout your body. This can be achieved by mentally extending yourself ouward from the center of your body, that is, think tall and act tall. Think not just of raising your arms but of extending them outward in the physical sense, and when you are holding them still, think again of extending the intelligence, by reaching still further away from your body. Do not think of yourself as a small, compressed, suffering thing. Think of yourself as graceful and expanding, no matter how unlikely it may seem at the time."
This week in classes we are working on standing poses. In order to experience the lightness described above, we will work with motion and a "touch and go" approach. (Touch the pose and come right out.) After you touch and go with lightness 3 times, hold and maintain with the same lightness. Especially where the hand is coming to the floor, have a light touch. If it's heavy, you are using your arm as a kick stand so become lighter on the hand and bring more firmness and stability to the legs.
Touch and go 3x and then hold for several breaths maintaining the same lightness:
1. Warm up the shoulders first including Adho Mukha Svanasana /Downward Facing Dog
2. Virabhadrasana (Warrior) II
3. Utthita Parsvakonasana/ Extended Side Angle (pictured here) 4. Utkatasana/ Fierce or Chair Pose (Foam block between hands)
5. Virabhadrasana (Warrior) III (Foam block between hands. Recall how we worked in class)
Complete your practice with inversions or restorative poses and observe the effects of your practice on body, breath, mind & innermost self.