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