Yoga Nidra

Yoga Nidra is a yogic practice created by Swami Satyananda. It is based on traditional tantric practices, niyasa, appropriately made for todays society. Yoga can be translated to one-pointed awareness and nidra means sleep, so yoga nidra is deep relaxation with inner awareness. It’s a systematic method of inducing complete physical, mental and emotional relaxation. You get into a state of consciousness where you no longer identify by mind, senses or emotions. This stage is called pratyahara, which is generally translated as withdrawal of the senses, meaning the awareness is internalized. Without the sensatory input one become aware of more subtle states of the mind. The process of yoga nidra takes you deeper and deeper into this state of pratyahara. In this state samskaras (which are impressions left on the mind stream) are revealed and removed by witnessing thoughts, emotions. This is why yoga nidra is such an excellent practice as it allows changes on a subconscious and unconscious level. This is where change needs to take place to change habitual thought patterns and to transform one’s nature. Yoga Nidra is also used for relaxation and to increase knowledge and creativity as well as increasing memory capacity. 

 

A yoga nidra session lasts between 20 to 40 minutes and it is conducted lying down on the floor in shavasana (lying on the back with legs and feet naturally placed a little away from the body). A guiding voice will generally guide you through the practice, but when you are well established in the practice you can perform the practice yourself. There are eight stages to a yoga nidra.

1. Settling the body. 

In the posture of shavasana you should lie completely still for the time of the practice. It is important here that you cover yourself with a blanket as the body temperature often fall a couple of degrees when lying still for an extended period. In this stage the awareness is internalized through a number of stages – awareness of the alignment of the body, the gross breath, and then the environment – specifically by listening to sounds outside. Then your attention is guided back into the room and to sounds from your own body and breath. Allowing the mind to hear sounds eventually makes the mind disinterested in the sounds and one becomes more internalized. The state of pratyahara starts here. 

2. Sankalpa

Sankalpa is made up of two words. San means true and kalpa means wish. It is often described as a positive resolution of something you want to achieve or become. The sankalpa stated at this stage is like ‘sowing a seed’ (Swami Satyananda Saraswati 2001:21). The mind is at this stage relaxed and the sankalpa can be firmly planted in the subconscious, where the change needs to take place for the personality to change. 

3. Rotation of consciousness

At this stage the leading voice will systematically guide you through the parts of the body following the neuronal circuit of the motor homunculus (motor cortex of the brain). As you mentally go to the part mentioned, visualize and relax it then move on to the next part as per the guiding voice. This clears nerve pathways to the brain and increases a flow of pranic energy within a specific neuronal circuit. It releases energy so that the body can heal. It also dissociates sensory and motor nerves and the ability to experience your body with total detachment as a witness is further induced here. The subconscious mind is further activated and pratyahara is increased.  

4. Awareness of breath

By focusing exclusively on the natural breath, often with the aid of counting, one awakens higher energies which can be directed to all the cells of the body. The mind is brought to one pointed focus thus increasing pratyahara. 

5. Opposites

In this stage you will be directed to feel opposites, as for example cold and hot and heavy and light. This is included to equalize the attachment and aversion to the duality of life experiences on a deep level of consciousness. This stage is working with the primary brain and is related to the physical pain and pleasure. By moving between the opposites you cultivate equanimity, as to not be a slave to your senses. Instead, quite on the contrary, you can train yourself to consciously determine what experience you want to feel. This is a very important aspect of yogic science.  

6. Vizualisations

At this stage of the practice you will be given images to create visualizations in the space of chidakasha (the area of the mind behind the closed eyes). The images brought to your attention may have emotions connected to them. By looking at these associations (samskaras) with equanimity (as a witness) the emotional response becomes lessened and a purification process happens. The thoughts, feelings and emotions that appear at this stage are of the higher mind (superconscious) and you can actually move from the state of pratyahara into the stages of dharana (concentration) and dhyana (deep meditation). Through this access and purification of the unconscious mind the gap between the conscious and the unconscious decreases and eventually one will have a better understanding of your own true nature.  

7. Sankalpa

The sankalpa that was stated at the beginning of the practice is now repeated in the mind. Swami Satyananda describes it like the seed being irrigated at this stage, as you are at a deeper level of consciousness. This is a very important stage of yoga nidra. When this is done with faith it strengthens the effect on the unconscious mind, and it has the ability to change your whole life pattern. 

8. Externalisation

You will be asked to become aware of your breath and body, then to the room where you are situated and then finally to the external environment. It is important to externalize gradually from the psychic sleep to the waking state.

The essential stages in Yoga Nidra are settling the body, rotation of conciousness, awareness of breath and externalization. It is important to perform a yoga nidra suited for one’s level of practice, to get the most out of it.

Om Shanti, Shanti, Shanti... Hari Om. 

Knowledge from the Veda

'We are the birds of the same nest,
we may wear different skins,
We may speak different languages,
We may believe in different religions,
We may belong to different cultures,
Yet we share the same home 

- OUR EARTH.

Born on the same planet,
Covered by the same skies,
Gazing at the same stars,
Breathing the same air,
We must learn to happily progress together
Or miserably perish together,
For man can live individually,
But can only survive collectively'

Atharva Veda (c. 7000 BCE)

Shanti, Shanti, Shanti.... Hari Om.

Bhajan - Karo Rakshaa

One of my favorite bhajans that we chant in our morning sessions at the ashram is Saadhak Ke Svar, better known as Karo Rakshaa. I will not write the Sanskrit here, but the translation which I find so beautiful. I also find it a good description of what Yoga can provide for us if we practice with persistence, devotion and faith.

I do not pray for protection from difficulties, but instead that I may not fear difficulties.

I do not pray for relief from sorrow, but instead that I may conquer all sorrow.

I do not pray for someone to come and help me, but instead that my innate strength may not break.

I do not pray for you, Lord, to carry my burdens, but instead that I may become capable of carrying my burdens myself.

I do not pray for material fortune, but instead to maintain balanced and satisfied.

I do not pray to attain occult powers and siddhis, but instead that bhakti may give me strength.

I pray that I may chant Thy name in happy times, and also in the nights of sorrow and darkness.

Never may I doubt thee – Lord, this is my prayer.

Satyananda Yoga Ashram

It was two months yesterday since I first arrived at Satyananda Ashram at Mangrove Mountain, Australia. I didn’t know then that I was to spend the next year here. As well as doing my Yogic studies, a two year program, I have now got a job mainly in reception. The ashram is a vibrant place with about 30 residents who runs this place. The ashram offers lots of different courses during the year as well as being a place where people can come for a personal retreat, just relaxing, eating beautiful vegetarian foods with mostly our own grown vegetables.

The daily program at the center is:

5.30 – 7.00am: Yoga class

7.00 – 7.30am: Breakfast

7.45 – 8.00am:Chanting

8.00 – 9.00am: Karma  Yoga (everyone in the ashram does daily chores)

10.30am: Morning Tea break

12.30pm: Lunch

1.00pm: Lunch cleanup

2.30pm: Yoga Nidra

3.00pm: Afternoon tea time

5.15pm: Some program; eg. Meditation, Yoga class, Havan.

6.00pm: Dinner

6.30pm: Dinner cleanup

7.15pm: Evening program; eg. Kirtan, Meditation, Satsang.

I work 5 days, having 6 shifts in the reception and 4 shifts around the place, example Housekeeping, Farm, kitchen, vegetable garden etc. It is as you can see a pretty full on program, and together with studying it is not much spare time, but I am enjoying every minute of the day. I feel so blessed to have ended up here, at the same time I thank myself for creating this for myself.

Meeting Guruji ......

Om

Wednesday, July 27, 2011 is forever etched in my memory...... I was very very lucky to meet Guruji....

I happened to go to the Iyengar centre in Pune for some work and thats when I got a chance to meet Guruji. Actually when the person said that I could meet Guruji, I was scared  & I declined.  but the person gently prodded me to meet him...

I gathered courage to face Guruji & went inside the library. He was sitting & working on Yoga Sutra's. I cannot describe my experience after that, actually I dont remember exactly what happenned. I was completely mesmerised looking at him.

I sat down falling at his feet & did a Namaskar to him. I was tongue tied.. speechless... enchanted by his sight....  He was wearing a white kurta & mundu... white hair on his shoulders & sharp eyes... I could not take my eyes off him... the Grand Young Man of 94, B K S Iyengar, Guruji for us, himself in front of me... I had to take in as much I could with my eyes...

He gently asked me if I was a yoga student & I nodded... still could not speak.. Then he said something which I cannot remember... I just kept looking at him spellbound.

After some time I got up & left taking his blessings with me & still remembering his sight.
I feel truly blessed that I got a chance to meet him. There was always a wish to meet him but I never knew that it would be fulfilled so suddenly. I am grateful very very grateful....

It is a day I shall always remember....

Om Shanti

Grandma's Simple tips..

Ancient wisdom is truly amazing... does wonders to our common problems..


Here are some of the Grandma's tips passed on by my Ma !


Ginger juice + honey = Great cough syrup. Can be stored in fridge. To be had 2-3 times daily till you get relief.


Garlic, Raw or crushed & sauted in a bit of oil or ghee = Great for cholesterol, Cough.


Ginger, Raw = Chew a small piece for a bout of Cough. 


More tips later....


II Om Shanti II

Splash water on Eyes to bring your BP down

Om

Yes, thats right. Splash water on your eyes to bring your blood pressure down.

How does one do it ?

Take a big mouthful of water & make a big O with  mouth closed. Now close your eyes & splash water - cool water - not very cold on the right eye 12 times & then repeat on left eye for 12 times. Then throw the water out of your mouth. To be done each time you pass urine & wash your hands.

Passing of urine releases the tension in your body & splashing of water calms the NS of body thus bringing the pressure down.

This has also helped people correct their vision & vision releated problems.

I have felt great relief from burning of my eyes & relax.

II Om Shanti II

Build your immunity

Om

Today in my class I learnt from my teacher the importance of Vajrasan & Veerasan - Iyengar system- amongst the other benefits.

Ths is what struck me most :

Did you know, the metatarsal region has points to increase immunity ? That is why many people in India when they wash their feet rub this area vigourously.

It also benefits Sinus & cold problems.

So next time you get into vajrasan or veerasan you know that you are also building your immunity.

Om Shanti

How can we apply Non-Violence?

The application of true ahimsa (non-violence) is much easier said than done. Here is a message that you can repeat to yourself to support you in your journey.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

From me there shall come no injury, no pain, no suffering or destruction to life in any form.

I shall not cause any pain or suffering to anyone.

I shall not cause any unnecessary sorrow to any person, and therefore, my speech will be soft and peace-giving.

My actions will be conductive to the good of others, to the benefit and happiness of others, and not the contrary.

My mind will always think well of others.

I have thoughts full of goodwill, peace, affection, love, friendliness, brotherhood, oneness, unity, sympathy and kindness.

I understand, with a little reflection, that it is only then when I an engaged in the process of real self-expression, of true self expression where I am a centre of love, a centre of all that is auspicious and good, a centre of peace, a centre of sweetness and kindness.

Thanks to Swami Chidananda

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Om Om Om

Our true birthright

Man today is sick because he thinks he is sick.

Sickness and disease have no place in the life of a person who does not accept & tolerate the self-limiting thoughts which are the real seeds of our myriad ailments. We stand hypnotised by the belief that disease and illness are our fate and destiny, rather than health and bliss, which are truly our birthright and heritage.

In order to emerge from our mass hypnosis and collective hysteria and to experience health, joy and creative fulfilment, we must make a systematic application of Yoga in our daily lives.

-Swami Satyananda Saraswati.

II Om Shanti II

Know Thyself

Ignorance is the cause of all disease and knowledge is the cure. When we get sick it is a signal from nature that something is not right. It is a warning to change ourselves. Because of our ignorance we loose sight of ourselves.

To know who we really are & how we should live, we have to suffer & go thro pain of life. What yoga allows us to do is to remove the hurt from pain so that we can grow with each experience whether good or bad.

Paradoxically, some of us must get sick to learn about ourselves more fully & completely. As all great sages, masters & philosophies have said throughout time & space "Know Thyself" & "Unto thine own self be true". This is the essence of yoga & it is how yoga has come to understand the cause & cure for disease.

Grateful thanks: Bihar School of Yoga 

Letting go in the class

Om

I like to practise with my teacher, and that too with many like minded individuals. Very often I feel that there are some asana's that are achieved or better achieved in a a group energy.

Twice in the week I practise with my teacher in a group class & I feel I float thro the class. I love this experience as I dont have to use my brain or vocal cords here. As soon as I enter the class, I just hand over the reigns to my teacher & what a brilliant teacher he is.... so compassionate... so loving... caring...

From the time we begin with Ujjayi breathing at the beginning of the class, I just switch off myself & follow his each & every word. The experience of going from asana practise to another combining Ujjayi with it, is simply amazing. I very powerfully experience 'letting go'. Yes at that time I have no things to crave, no dreams to achieve, no work to complete... it is just the practise in now, am very very aware of the 'Now'. 

Mind turns completely inwards & one is able to achieve a beautiful twist, smooth trikon or a finely balanced shirshasan with such grace & poise. I feel the class should just go on & on....

This feeling of fulfillment & nourishment lasts for some time, till I am ready for another class.

I feel blessed in this class.

II Om Shanti II 

Satyananda Yogic Studies

A couple of days ago I finished a two week residential which was the start of a two year yogic studies course with Satyananda Yoga ashram at Mangrove Mountain in Australia. I am so excited! I love it! It was an amazing stay and it gave me greater insight to the many branches of yoga. Satyananda Yoga is great in the way that it incorporates many aspects of yoga, not just the asanas. Every class also has a pranayama and a meditation section. Bhakti yoga is also practiced through Kirtan’s and chanting, and karma yoga is a big part of Satyananda’s teaching and practice. Also Raja and Jnana yoga is incorporated. Satyananda yoga is therefore said to be an integral yoga.

In the two weeks that we were there we only went through the Pawanmuktasana Series 1, 2 and 3, for those of you who are familiar with those (See Asana Pranayama Mudra Bandha by Swami Satyananda). These practices is what we will practice as our home practice over the next four months (which is the time this module lasts for). As I had quite a strong practice before I went to the ashram I thought I would find the asanas boring and uninteresting. As a matter of fact, instead I found them so interesting. As these simple, but great practices was performed in a slow, controlled manner together with breath, body, mind and energy awareness, it became a moving meditation. A moving meditation where I was witnessing changes in my body, mind and prana. During performing any asana we would focus on the muscles and joints in ‘action’, and after each pose we would stay still in starting position for that asana to feel the effects of that asana. It was amazing to feel the different effects and the subtle sensations generated by such ‘simple’ asanas.

I went to a yoga class today at one of the most highly regarded yoga schools here in Byron, and I certainly felt stretched and I did use my muscles, but I felt little of what was actually going on in my body, mind and energy.

Yoga is all about awareness. It is about going within, to witness what is happening, to let whatever is there arise. This happens out of a place of stillness.

Back your back

Om

Did you know that the health of your vertebral column / spine is extremely important & its unhealthy state can also induce some other diseases ? Or some diseases can be responsible for unhealthy spine.

Lets look at some of the things that can happen:

• Brain energy is disturbed by the pressure applied on the spinal nerves if the spine is not straight.
•  Lesion at T3 & T4 can lead to heart problem & asthma.
• Lesion at T5 - T9 can cause digestive disorder
• Disturbance in C7 /  T5has been correlated to nervous & mental disorders

Misaligned vertebrae can press on the spinal nerves resulting in either blocking the impulse current or increasing it irritation at nerve roots. This can further cause disorders of organ functions.

So, what is the solution ? Asanas !

Asana straightens the spinal column preventing any disorders. Asanas realign the individual bones & discs of cartilage, encouraging blood flow to nourish spinal cord & associated nerve plexus.

Isint it inspiring enough for you to get on the mat & start your Yog Sadhana ? But always practise under a qualified teacher / therapists guidance; specially people who have some conditions.

Yoga is the way for healthy mind & body.

II Om Shanti II

Grateful Thanks to Satyananda Yoga, Bihar Yoga.

Yamas & Niyamas – Our Ethical Precepts

Yamas and Niyamas are the ethical precepts set forth in Patanjali's Yoga Sutras as the first and second of the eight limbs of yoga. They are the foundation of our practice without which no spiritual progress along the path of yoga can be made.

Yamas and Niyamas are important as positive guidelines for behaviour at both social and personal level. However, the main reason of their importance is to assist our quest to tap the total potential of our mind. In other words by following these practices we reduce the clutter in the mind and prevent it from arising.

These practices streamline our thoughts, our behaviour and our speech in order to minimise the negative energy feedback loops and the negative thought processes that are created by conflicting thoughts, behaviour or speech.

Yama and Niyama are essential for meditation. If we run for meditation without acquiring Yama and Nyama we will only break our legs. However, we can not wait for perfection in all the Yamas and Nyama because it will take a lifetime to perfect just one of them. So we have to continue with the practice of Yama and Niyama, and at the same time, continue with the practice of concentration and meditation, even though we’re not firmly established in Yama and Nyama.

Yamas:   Precepts of Social Discipline

Ahimsa -- Non-violence.   Not harming other people or other sentient beings, not harming oneself or the environment. Tolerance even for that which we dislike.  Not speaking that which, even though truthful, would injure others.

Satya -- Truthfulness.   Note that sometimes we may know our words are literally true, but do not convey what we know to be truthful and this is a child's game. Satya means not intending to deceive others in our thoughts, as well as our words and actions.

Asteya -- Non-stealing and not taking that which is not given.

Brahmacarya -- Sexual responsibility.  Regarding others as human beings rather than as male and female bodies.   The spirit of this precept is conservation of energy for the purpose of spiritual practice.  This includes not only sexual restraint, but protecting our energy for instance by avoiding endless chattering with no clear purpose.

Aparigraha -- Abstention from greed and not coveting that which is not ours.  Avoidance of unnecessary acquisition of objects not essential to maintaining life or spiritual study.

Niyamas:   Precepts of Individual Discipline

Sauca -- Cleanliness.   Not only external cleanliness of the body, but attending to internal cleanliness such as avoiding the impurities of anger and egoism.  Also moderation in diet.

Santosa -- Contentment. Not spiritual complacency, but acceptance of the external situation we are allotted in this life.

Tapas -- Austerity.  Deep commitment to our yoga practice: "Blazing practice with religious fervor."

Svadhyaya -- Self-study.  Spiritual self-education. Contemplation and application of the scriptures or sacred texts of our chosen path.

Isvara pranidhana -- Surrender of the self to God.  Acknowledgement that there is a higher principle in the universe than one's own small self. Includes modesty and humility.

Om Shanti

Neha's Prenatal Sequence

Om

My sweet friend from the ashram, Neha, a very very good yoga teacher in Dubai, taught me this Prenatal Sequence. One gets to learn so many new things at the ashram & so many different ways of doing it... I love the ashram life !

Teaching the Prenatal class can be very tricky. If you dont have the right attitude, right frame of mind. And thanks to Neha she made it sound so simple that I fell in love with the sequence. So Thank You Neha !

I have seen my students benefitting from Prenatal Yoga. It really does wonders to your the lower back. But of course, needless to say, please practise with expert guidance - qualified Yoga Teacher / Therapist.

Here is the Sequence for for the ones who are already doing Prenatal Yoga.

                                    NEHA's PRENATAL YOGA PLAN

•   Sit on the floor in Sukhasana ( easy seat) . * You can use a blanket to help you lengthen you spine and hold your hand together at your centre, the location of your heart essence. Yoga is a practice of unification, bring your attention to the rhythms of breath placing one palm on the chest and the other on the belly.

•   Mentally scan the body for areas of tension and divert the flow of oxygen to melt away the stress. Once you are totally relaxed prepare for ALTERNATE NOSTRIL BREATHING.

•   You can practice 5 rounds to clear the energy pathways preparing for the ASANA practice.
1. ANKLE AND WRIST ROTATIONS- 5 times in each direction.
2. HEAD AND SHOULDER ROLLS -  Carefully roll your head to one side – your ear toward the shoulder, and then roll to the other side, feeling your neck muscles ease out.DONT drop your head back. Repeat 5 times.
                   Inhaling, lift your shoulders toward your ears. Exhaling, roll them back and down.
                   Repeat 5 times.
   
            CAT CURLS and Diagonal stretch – 10 cycles and 1 stretch for 5 deep breaths.

             DOWNWARD DOG – Pedal feet in place to open up the hamstrings and slowly walk   forward...feet to the hands...hands to the feet...rising one vertebrae at a time to a standing positing.

                                                   SUN SALUTATIONS

             MOUNTAIN POSE- Body alignment check
             BIG BODY STRETCH- gentle arc in the lower back
              FORWARD BEND- knees soft!
            LUNGE LEFT LEG- right foot to the edge of the mat – no compression!
            PLANK POSE – half between 5-10 counts – full only 3 counts.
           DOWNWARD DOG – shoulder stretch and backs of the leg
           LUNGE FORWARD RIGHT LEG- left foot to the edge of the mat
           CHAIR POSE – 5 counts

          BIG BODY STRETCH – gaze at the fingertips

         MOUNTAIN POSE – palms close to the heart.

REPEAT THE SUNSALUTES BETWEEN 5-10 TIMES -don't over exert.

SUPINE POSES- hip circles and bridge pose. Gently twist to each side before you take a sitting position.

SITTING POSES- Wide angle pose – spread legs hip distance apart and sit tall for 5 deep breaths.

                               OPEN TWIST on each side

                               ONE LEG forward bend each side

                               PIGEON POSE on each side.

STANDING POSES – TRIANGLE to TEMPLE 3-4 times on each side.

                                      WARRIOR 1 to WARRIOR 3 – 2 times on each side

( try to hold each poses for 3-5 breaths)

BALANCING POSES- TREE POSE – 10 breaths on each leg

Finish of with 10 rounds of Ujjayi Pranayam, 5 rounds of alternate nostril breathing and 5 rounds of the Humming bee.
                                        -------------------x-------------------

Prayer in the class

OM

Why is it important to begin a yoga class with a prayer ?

It provides the essential grounding of self, takes focus away from self to the higher power or super consciousness. It is very important to shift from the I, me, myself syndrome. Prayer becomes an integral part of your Sadhana in class or at home.

Prayer constantly reminds me that ' You are not the Doer, so do not get attached to any actions.' The Doer is your super consciousness or the force which you believe in. We are here just to carry out actions without attachment.

Prayers can be chosen from many sholaka's or verses, but my personal favourite is starting the practise with  3 Omkars & ending with 3 Omkars.

It takes me on a different plane ... almost a trance like feeling....

More on the verses tomorrow.

II Om Shanti II

Power Yoga ?

Om

I have been hearing so much about Power Yoga lately. Honestly I am a tradionalist. So my practise has always been Pure Yoga - Indian Classical Yoga.

What exactly is Power Yoga ? I wonder often these days. The answer is easy if I just do a google or youtube search. But how different it is than our classical yoga ? The fundamentals cant be so different.

I use Dynamic Yoga for certain classes especially for weight loss & high energy students. But that too is in the perview of classical yoga. That is with adequate rest in between.

I have to find answers soon on Power Yoga. Maybe its time I enlist in one of their classes .....

Power Yoga.... Yoga Power....

More on this after my class

II Om Shanti II

Emotional release in a class

Om

I have never never felt this before in any class or a course at the ashram. I have often seen people letting their emotions out during yoga class, either during asanas but definitely during pranayams.

Last week I went for my class after a long gap. The compassionate teacher just had to ask me how I was & there it was... a free flow of emotions....

It was a wonderful feeling to let out the emotions without inhibitions. Crying without any fear or shame... just letting yourself out...

My wonderful teacher then made me go thro some asanas to release all the tension in the back. At this time I also realised that we carry tremendous tension in our back... emotional tension... My back was open, not only all the locks & knots but also with all the feelings it had carried over recently.

It was a beautiful empty but content feeling. I will never never forget this amazing class. I feel more ready to take on more challenges but this time I will definitely take care not to store all this in my back.

Thanks to my wonderful teacher, I learnt a new important lesson in my practise & life. and thanks to him I could cry with a free heart.

Crying is a very beautiful feeling.. I strongly recommend it everyone !

II Om Shanti II

Mantra Japa : How to begin

Om

Mantra Japa is a pratyahara & dharana practice in the Raja yog tradition & also important practise of Bhakti yog. The word japa means to rotate & japa yog means the union with the highest existence through Mantra repetition & rotation of consciousness. In Mantra japa, likhit japa can also be practised. Faith & awareness are a pre – requisite. For many, lighting a diya, candle, incense stick, offering flowers helps to make atmosphere conducive.

The repetitive sound of vibrations of mantra produce a vibratory force that works subtly on the psyche & awakens it. Mantra becomes the bridge that links conscious mental faculty with deeper psyche & inner self. 

Select any mantra or Name of God (preferably given by your Guru) and repeat it from 108 to 1080 times daily. Use a Rudraksha or Tulasi Maala of 108 beads, use only the middle finger & thumb of the right hand for rolling the beads. Index finger is not to be used. Do not allow the maala to hand below the naval. Keep the hand near the heart. Maala must not be visible to others. Cover it with cloth that is pure & clean. Do not cross the Meru (crown or head) of the Maala while rolling the beads. Turn back when you come to Meru mani.

Do mental japa. But if mind wanders do it whispering, then loudly. Again go back to mental.

Take a bath or wash your hands, feet, face & mouth before sitting in the morning.

Chant mantra when you have leisure; and at special times like Sandhyas or the junctions of the day, noon, evening. The atmosphere is charged at these times. And before going to bed. Associate the mantra with your breathing or Pranayama & meditate on the form of your Deity. A mantra requires correct phonetic pronunciation, intonation, concentration & creation of the associated mental image or form. Keep an image of your Deity in front. Think of the meaning of the Mantra while repeating. Pronounce reach letter of the Mantra correctly. Chant it slowly, increase it only when mind starts to wander. Observe Mouna (Silence) & avoid distractions, mobile, telephone, internet & people engagements.

Face the East or North & sit in a separate meditation room or any good place in your house or places such as temples, river banks etc.

Keep your Guru mantra a secret. Never reveal to anyone. Keep chanting even when you are doing passive work eg walking, cooking etc. If you don’t have a Guru mantra then universal mantras such as Om or Gayatri can be used.

Thanks - Swami Sivananda & Bihar School of Yoga

Om Shanti

Mantra Shakti Shashtra

Om

Mantra Yog is an exact science. “Mananat trayate iti mantrah”- by the Manana (constant thinking or recollection) which one is protected or released from the round of births & deaths, is Mantra. The root ‘Man’ comes from the first syllable of that word, meaning ‘to think’ & ‘Tra’ from ‘Trai’ meaning to ‘to protect or free’ from the bondage of the world.

Mantras are an integral part of Indian mythology, culture & yog having bearings on various religious practices & scriptures. The mantra Om Namah Shivay corresponds to particular chakras & repeating this mantra stimulates those chakras, bringing about physiological & psychic changes in the practitioner. The specific cosmic force invoked by this mantra or the presiding deity of the mantra is said to bless the person repeating it.

Mantra Shastra – The Science

Mantras harness the power of sound to invoke cosmic forces for individual purposes.

The potency and efficacy of sound vibrations is very widely documented down the ages in almost all civilizations & religions; as well as modern physics & medical literature. Sound vibrations have been manipulated & put to use for a long period of time. Sound, when properly harnessed, travels through all mediums & can be a very effective means of change & transformation. It can be easily converted to other forms of energy as well.

Mantras were discovered in higher states of meditation when yogis explored the different layers of mind to discover the source of existence. Yogis experienced luminosity, the eternal quality of the spirit. In that state, vibrations are heard which the physical senses are incapable of hearing. The mantras the yogis discovered were sounds vibrating at a particular frequencies in each dimension of the personality. They also identified each sound with a particular psychic centre, eg Om was identified as the seed sound of Ajna Chakra.

There is no Mantra superior to or greater than OM.

II Om Shanti II

Starting a Meditation Practice

Today I would like to share with you a beautiful meditation practice where the mind is withdrawn from external sense objects (Pratyahara) and combined with inner silence (antar mouna). This is a process of just observing and can bring a lot of forgotten or suppressed issues to the surface. Antar mouna is also a powerful tool to calm the mind in the most unpleasant surroundings and in the midst of intense noise.

However, don’t practice this meditation if suffering from depression or other mental problems, or an inability to control the thought process consciously. It should also not be practiced when the mind is in a pessimistic mood.

♥♥♥

Sit in a comfortable meditation posture.

Adjust your position so that you do not have to move any part of the body during the practice.

Make sure the spine is straight and the head, neck and shoulders are slightly back.

Place your hands on the knees in chin or jnana mudra.

Close your eyes and become aware of the slow, deep breathing and start counting five breaths mentally.

Now switch your attention to the body. Concentrate on your meditation posture. Feel your spine rising straight up from the floor, supporting the head. Be aware of the synchronised and balanced position of the arms and legs. Maintain total awareness of the body.

Visualise your body externally as if you were seeing it in a full length mirror. See your body in the meditation posture from the front, from the back, from the right side, from the left side, from the top. See your body from all sides at once now.

Take the time now to make the final adjustments to the body so that you feel comfortable.

Now make the following resolve: “I will not move my body throughout the whole practice. My body will not move or shake. I will remain steady and motionless like a statue”. Even if you feel an impulse to move a finger or a toe, to adjust your clothing, or to scratch, try to overcome this impulse. When you feel the desire to move you must say to yourself  “No, I will not move any part of my body until the end of the practice”.

Be aware of your physical body, of your meditation posture and of nothing else. There should be total uninterrupted awareness of the whole body. The body is perfectly steady and motionless. Develop the feeling of steadiness.

Be aware of your body and steadiness. Be aware of your body and steadiness. Your body is absolutely steady and still. Be aware of steadiness. Be aware of the physical body. There is no movement, no discomfort, only steadiness and stillness.

Without moving, experience the sensation of touch. Be aware of the parts of the body that are in contact with the floor, the contact points of your clothing and skin. Fix your whole attention on the sense of touch until you loose interest in it.

Then become aware of the outside environment. Be aware of the external sounds; listen carefully with detached awareness. Do not judge, analyse or think about the sounds…only listen to the sounds. Focus your attention on the most prominent sound for a few seconds, then dismiss it and find another…

Now become aware of your breath. Fix your whole attention on the flow of the breath; cut off the perception of external sounds. Continue breath awareness for a few moments…

Then again direct your attention to the outside world and each and every sound. Be alert, don’t become lost in thoughts. Just bring your mind gently back to the sounds for a few moments…

Again become aware of the breathing process. Forget the outer sounds; only perceive the flow of the breath…

Again become aware of the outside sounds and listen carefully...

Gradually become aware of the entire physical body and of the meditation posture. Feel the weight of the body against the floor. Be aware of the hands resting on the knees. Be aware of the whole physical body.

When ready, start moving your fingers and toes. Rub your palms together and place the warm palms over the closed eyes. Gently open your eyes.

Hari Om Tat Sat

This combination of practices has been taken from books of the Bihar School of Yoga, Yoga Publication Trust) and includes a few personal alterations.

Maha Mrutunjay Mantra

At the Sivananda Ashram we celebrated birthdays by chanting the Maha Mrutunjay Mantra.
This is a very powerful Mantra for healing, well being & long life. Yoga Vidya Gurukul has a havan daily with 108 recitation of Maha Mrutunjay Mantra. The holi ash or the Vibhuti from this havan is charged with a dynamic energy & is used for healing.

I like chanting of Maha Mrutunjay Mantra than cutting cakes for all my friends & family members birthday's. So here it is ..... The Maha Mrutunjay Mantra... for someone very special in my life...

II  Om Trayambakam Yajamahe Sugadim Pushtivardhanam
              Urvakuramiva Bandhanat Mrutyu Mukshiya Mamritat II

Om Namah Shivay

Om Shanti   

Therapy – Backache

As I am teaching more & more, I realise that backache can happen to anyone, anytime & anywhere. It is the most common corporate life syndrome or a lifestyle syndrome.

The Vajrasan Series given earlier has a tremendous effect on backache. It is my personal favourite series. I will try to post pictures soon on each posture. And thanks for your comments & response!

We face backache due to overstraining the back muscles, slipped disc or increased gap between successive vertebras. Most common amongst the backaches is the lower back pain.

The work we do involves a lot of sitting, standing or bending forward. This is also a major cause of backache. Here, though the spine is capable of moving in all directions, we only restrict it in a particular direction. Hence spine loses its range of motion giving rise to backache.

Regular Yog practise offers great relief.

Backache patients are strongly advised to take a thin pillow or folded bed sheet under shoulders (in case of neck pain) or waist (in case of lower back pain) whilst practising Shavasan.

Beneficial Asanas:

All backward bending asanas are very beneficial to the patients. Always remember not to overdo or overstretch.

1. Vajrasan Series

2. Bhujangasan Series ( more on this series next time)

3. Tadagasan

4. Ardha Chakrasan

5. Sulabh Pawanmuktasan – single legs, both legs

6. Anantasan (Lord Vishnu’s Pose)

7. Setu bandhasan

8. Deep breathing in Tadagasan

9. Anulom Vilom

10. Bhramari (11 or 21 times)

Precautions : Avoid forward bending asanas. Discontinue practise of you experience any pain.

 It is always recommended to practise with a qualified Yoga Shikshak (Teacher) or a Yoga Therapist.

II Om Shanti II

Third Eye Blockage?

The Third Eye is related to the pineal gland. The third eye has long been recognised by humans, and in particular by spiritual traditions, like yoga. It is believed to be the Inner vision, the seat of the soul, the natural intuition and the connection between the physical and the spiritual world.

What is the Pineal gland and what does it do? The Pineal gland is an endocrine gland, about the size of a pea which is located in the middle of the brain. It secrets melatonin into the body, which is what regulates the biorhythms of the body, like the sleep/wake cycles and the onset of puberty. The pineal gland is sensitive to light. More melatonin is secreted into the blood in the evening when it gets dark and it is at it's top in the morning (which is why the early morning before sunrise is a very good time for meditation). The reduction melatonin is believed to speed up the aging process.

The pineal gland is apparently the primary target for fluorine in the body (Dr. Jennifer Luke, University of Surrey, England) and the levels of melatonin is reduced as the pineal gland is 'stiffened' by fluorine (therefore young girls gets puberty earlier). Apparently fluoride was used in the World War 2 by the Germans to make the prisoners stupid, and today it is widely used in our drinking water and toothpastes... The same can be said about chlorine and bromine. It is believed that too much of these substances in our body are changing the pineal gland and therefore our third eye. We should start thinking about how much of these we take in. If we are able to filter our water, change our toothpaste and check food packaging that will be a start. These three halogens can be reduced in our body by iodine and also by an oil from the RatFish (check out RatFish). Most importantly though, keep on meditating and practicing asanas. 

Om Shanti. 

Therapy - Vajrasan Series

Therapy - Vajrasan Series

The Vajrasan Series that we learnt at our Gurukul (Yoga Vidya Gurukul, Nasik) is a superb series of asanas for back problems.

They are very very simple asanas which we hold for 10-30 sec each pose & Wow ! the effects are simply amazing !!

The Series :

Vajrasana

1.       From sitting position get your left & right feet under your buttocks & sit between the heels.

2.      Toes are pointed out. Heels touch the sides of the hips.

3.      Place hands on knees, palms down, fingers together.

Effects

·         Increases efficiency of the digestive system

·         Calms the body & mind

·         Good pose for Meditation, concentration, trataks & Pranayam

Januhastasan (Hand to Knee Pose)

1.       From Vajrasan, place the palms on the floor directly in front of the knees.

2.      Gently press the waist down, push chest forward & raise neck upwards.

3.      Gaze is upwards or eyes closed.

Effect:

·         This gives a supers stretch to the back, stretches & loosens the spine.

Hastashirasan (Palms to Chin Pose)

1.       From Januhastasan, bend forward in waist  place elbows firmly on the floor, in front of the knees.

2.      Keep the elbows about 20 cms apart.

3.      Cup your chin with your palms, wrists touching.

Effect:

·         A Beautiful stretch to the spine.

Ekapad Sahajhasta Bhujangasan (One Leg Easy Hand Cobra Pose)

1.       From hastashirasan, extend the left leg backwards, stretching the toes back.

2.      The right foot sole is touching the left thigh & knee is in right angle to left leg.

3.      Palms under the chin.

Effect:

·         Stretch to spine

·         Pressure to abdomen

·         Stretch to legs

Sahajhasta Bhujangasan (Easy Hand Cobra Pose)

1.       From Ekapad sahajhasta bhujangasan, extend your right leg to join the left leg.

2.      Press waist to floor so the thighs & knees touch the floor.

3.      Palms under the chin.

Effect:

·         Hold this pose for longer duration, it has a positive effect on the vertebral column, encouraging it to resume its normal shape for those who suffer from back issues and it releases the compression of the spinal nerves.

·         Very effective for people with slipped disc, sciatica, lower back pain or any other spinal disorder.

·         Asthmatic & people with lung ailments should practise this asana regularly with breath awareness as it allows more air to enter the lungs.

Makarasan (Crocodile Pose)

1.       From Sahajhasta bhujangasan, fold the hands in front of your head & rest your forehead or either temple on the fold of the hands or the on the floor.

2.      Keep legs apart about 1.5 feet way, toes stretched out & heels facing inwards.

3.      Body weight sinks to the floor, relaxing the body.

Effect:

·         Relaxes the back & entire body.

Adhvasana (Downward Face Pose)

1.       From Makarasan, stretch both arms above the head with the palms pressed together in ‘Namaskar’ position with forehead resting on the floor.

2.      Stretch the hands forward & toes backwards.

3.      Legs are together.

Effect:

·         Extremely beneficial for slipped disc, stiff neck & stooping figure.

Now Repeat in reverse order with the other leg – right leg straight & left leg bent – going back to the starting asana, Vajrasan.

Precaution: If you experience pain, discontinue practise.

Breathe normally throughout.

I have personally seen benefits to many of my students of this magical Vajrasan Series. Therefore want more people to be relieved from back problems with this simple series of asanas.

I want to thank Guruji for introducing this series to us thro his book ‘Easy Way to Health – Yoga Sopan’; and Mrs Meera Sharma for being a wonderful teacher, teaching us the nuances of each asana in this series.

  Do write back if any of you have been benefitted with this series or need help with the poses. We will be most happy to help.

Yoga is the Only way…

II Om Shanti II