Stuck in a Rut?

You can break free. A yoga teacher and psychologist shares her blueprint for transforming negative habits.

By Bo Forbes

As a yoga teacher, I see several archetypes in my classroom, yet none so disquieting as the driven and unconscious student who, with glazed eyes, goes to the extreme or attempts the most advanced variation of every pose. Completely dissociated, he pushes further and further, unable to take in corrections or adjustments. Not until he stresses his body to the point of injury or exhausts his nervous system might he notice the potential harm of this cycle. Meanwhile, the nectar of awareness lies just beyond his reach: Backing off and inhabiting his practice in a more relaxed way could bring greater sensation, awareness, and growth.

As a psychologist, I'm aware that the repetitive behavior students exhibit during yoga class originated long before they stepped onto the mat; the classroom is simply the arena in which we can witness our deeply ingrained habits in all their glory. According to yogic philosophy, we're born with a karmic inheritance of mental and emotional patterns—known as samskaras—through which we cycle over and over again during our lives.

The word samskara comes from the Sanskrit sam (complete or joined together) and kara (action, cause, or doing). In addition to being generalized patterns, samskaras are individual impressions, ideas, or actions; taken together, our samskaras make up our conditioning. Repeating samskaras reinforces them, creating a groove that is difficult to resist. Samskaras can be positive—imagine the selfless acts of Mother Theresa. They can also be negative, as in the self-lacerating mental patterns that underlie low self-esteem and self-destructive relationships. The negative samskaras are what hinder our positive evolution.

Get a Brand-New Groove

The Nasadiya, or Creation Hymn, in the Rig Veda—the oldest sacred text of Hinduism—speaks of an oceanic darkness that covered the life force of creation: "Darkness was hidden by darkness in the beginning, / with no distinguishing sign, all this was water. / The life force that was covered by emptiness, / that one arose through the power of heat." This is a metaphor for our spiritual birth: In the beginning, we, like the universe, contain an ocean of unconsciousness dotted by archipelagic areas of awakening; together, they make up our inner world. Then something is sparked, and a process begins. Our goal is to shine awareness on the dark ocean, to bring ourselves into being. To do so, we need to exchange our negative samskaras for positive ones.

Samskara is universal; it's one of the elements that define the human condition. We are, undeniably, creatures of habit, and the physical, mental, and emotional places we often gravitate toward are the well-navigated galaxies of negative samskara. Yet the Yoga Sutra (II.16) states, "Heyam duhkham anagatam," or "Future suffering is to be avoided." Sounds simple enough, but how do we do it?

Over the years, I've witnessed countless people caught in the pull of destructive samskaras and nearly as many struggling to create healthier patterns. When used in synergy, yoga—which generates insight through the physical body—and psychology—which examines the emotional realm—can be tremendously effective in the battle against negative samskaras. From the interweaving of these two healing philosophies has emerged the guide that follows, with seven steps for transforming samskaras.

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