Vigil begins with sunrise as before,
during this held out breath,
for the great exhale is done,
i attend release excitedly–
a count of three,
his glorious pranayam.

My candle lit in waiting,
upon the solar round,
and he cycles through the aeon,
with us afloat in current traveling along–
during his retention i also go in deep.

This happy mark within the year,
ready,
set,
and go–
spring compressed,
towards inhale,
awaiting the word for launch.

Clearing Your Head: The Practice of Kapalabhati Pranayama

Kapalabhati will be a welcome change for those of you who are impatient with subtle pranayama practices and their even subtler effects. With kapalabhati, you can immediately feel that something is “really” happening. Kapala is the Sanskrit for skull, and bhati is derived from a Sanskrit word meaning “to shine.” This vigorous cleansing exercise has significant benefits, not the least of which is clearing the nasal passages and providing a bath of freshly purified blood to the brain.

Kapalabhati consists of a forceful, vigorous exhalation, followed by a passive inhalation. You practice this sequence slowly at first, gradually gaining the proficiency to do it rapidly. The classical manuals on hatha yoga list kapalabhati as one of the six cleansing exercises (shat kriyas), because the emphasis on exhalation enhances the ability of the lungs to expel wastes and toxins. Kapalabhati also helps develop the strength and stamina needed for other hatha yoga practices.

Reversing Habitual Breathing Patterns

In most breathing exercises, inhalation is active and exhalation is passive. Passive exhalations are never as complete as they could be. To exhale completely, you must use the abdominal muscles near the end of exhalation. Try it: Sit upright and inhale; don move your chest and shoulders. The sensation of effort that you feel represents the active contraction of the diaphragm muscle. Feel the effort of the diaphragm? Now exhale completely. Notice how the first portion of the exhalation is effortless, but to force out more air, you have to contract the abdominal muscles. Do this a few times until you can feel when you begin to use the abdominal muscles to complete the exhalation.

Kapalabhati reverses the usual pattern of active inhalation and passive exhalation, and this reversal takes a little getting used to. The exhalation in kapalabhati is short, powerful, and complete, and it takes some practice to perfect. Begin by establishing a baseline of deep, even, nasal breathing. At the end of a normal. exhalation, contract the muscles that form the front wall of the abdomen–from just below the ribs to the pelvis–strongly and quickly, forcing the air out of the nostrils. Contracting these muscles will move the abdomen toward the spine and push the diaphragm up into the chest cavity, compressing the lungs. This results in the expulsion of air through the nostrils, provided there is no other movement and no obstruction of the nostrils. Only the abdomen moves–keep the rest of your body completely still. Each exhalation should be as complete as you can comfortably achieve in one short, powerful blast.

Without pausing, relax the abdominal wall and you will automatically inhale. Allow the abdomen to return to its resting position. Do not inhale actively. Initially, this is the most difficult part of learning kapalabhati and requires practicing slowly and deliberately.

You must develop the ability to breathe using the abdominal muscles alone, contracting them quickly during exhalation and relaxing them completely for each inhalation. The diaphragm should remain passive through both inhalation and exhalation. Think of kapalabhati as an abdominal exhalation exercise. The mobility of the diaphragm will partially determine the effectiveness of each exhalation. A relaxed, supple diaphragm will allow rapid and complete exhalation in response to the inward movement of the abdomen. If you maintain tension in the diaphragm, it will create resistance both to the expulsion of air and to free inhalation.

The passive inhalation takes longer than the strong and forceful exhalation, so in practice, inhalation will be about twice as long as exhalation. Throughout the practice, emphasize exhalation and wait for inhalation. Repeat the exercise slowly, at first at the rate of about 1 to 1.5 exhalations per second.

How to Sit

Practicing kapalabhati requires a firm, stable posture because, as you progress, the muscular contractions during exhalation become very powerful; an unstable posture may allow movement, which will disrupt the practice.

The head, neck, and trunk must be held in vertical alignment. When the spine is properly aligned, the capacity of the lungs is slightly expanded. Try this for yourself. As you are reading this, purposely slouch, bringing your shoulders toward your hips. Take a few breaths. Notice the difficulty during inhalation? Now sit upright and continue breathing evenly. Notice the difference?

Pay particular attention to the head position. Bring the chin back over the breastbone and extend the neck upward. This positions the head directly over the hips. Relax the shoulders–you needn’t  lift them or pull them back. Now try moving back into the slouched position and then back to the upright position a few times to fully experience both. Notice how the rib cage opens when you sit upright? This open attitude of the thoracic cavity is essential for the proper practice of any pranayama

Correct alignment of the head and spine enables you to relax the abdominal muscles, which is imperative for proper inhalation in kapalabhati. Therefore, the best posture is one in which you can sit comfortably and firmly with your head, neck, and trunk aligned. The best asanas include padmasana, swastikasana, vajrasana, siddhasana, or sitting upright and forward in a chair. 

Progression of Practice

There are three things to keep in mind when practicing kapalabhati: the duration of practice (the number of repetitions), the force applied to the exhalations, and the rhythm and speed of respiration.

The duration of the exercise • Kapalabhati is usually practiced in a series of rounds. Its best to begin with 10 to 15 repetitions per round, three rounds per sitting, and one sitting per day. Separate each round by deep, even breathing until breathing equilibrium is re-established. Increase the number of repetitions per round by about five repetitions per week. One hundred and twenty repetitions per round is considered a vigorous practice for most people.

Force of the exhalations • Make each exhalation as forceful as possible without strain or undue effort. If this is your first exposure to this exercise, you might experience some soreness of the abdominal muscles, much like the soreness that develops after an occasional physical workout. If you practice consistently and proceed slowly, this will pass in a few days. Gradually increase the force of the exhalations as your practice develops. Strive for short, explosive exhalations that are comfortably complete. Aim for exhalations that last for less than 1/4 of a second.

The rhythm of the exhalations • The rhythm should be regular and consistent, like the ticking of a clock. When you begin, do one exhalation per second until the motions become second nature. A week should be sufficient, but it may take longer. Gradually increase the speed of the exhalations to two per second.

I’ve seen people practicing this exercise very rapidly, three or more exhalations per second. Such rapid practice may look impressive, but it sacrifices the effectiveness of the exercise. Such rapid exhalations become shallow, thus reducing the volume of air being moved. The more complete each exhalation and inhalation, the more air is moved out and into the lungs, and the more lung capacity is used. When you have increased the speed of the exhalations to two per second, focus on increasing the completeness of each exhalation. When you find the rhythm faltering, stop. Accept that number of repetitions as your current limit, and remain at that level for a week or more before increasing the number of repetitions.

When to Practice

Kapalabhati can be practiced during your regular asana practice, as a renewing exercise after vigorous stretches. Because of its cleansing effect, its also a good practice to do after asana and before nadi shodhanam and meditation. Kapalabhati is invigorating–it enhances your sense of energy and awareness. The combination of cleansing and invigoration makes it an excellent exercise for the late afternoon, after work, and before the evening meal, but not a good practice just before sleep. You might even try experimenting with kapalabhati as a substitute for stimulants, such as coffee or tea. For most people, practicing twice a day is sufficient, once in the morning and once in the evening.

Precautions

Any sharp or persistent pain is a signal to stop. Consult with a physician who understands breathing exercises before continuing. If you have high blood pressure or coronary heart disease, do not practice kapalabhati without consulting your physician.

Always practice on an empty stomach, two or more hours after eating. Stop if you experience a stitch in your side, if you feel dizzy, or if you are unable to maintain a steady rhythm.

Clearing Your Head: The Practice of Kapalabhati

Pranayama

Kapalabhati will be a welcome change for those of you who are impatient with subtle pranayama practices and their even subtler effects. With kapalabhati, you can immediately feel that something is “really” happening. Kapala is the Sanskrit for skull, and bhati is derived from a Sanskrit word meaning “to shine.” This vigorous cleansing exercise has significant benefits, not the least of which is clearing the nasal passages and providing a bath of freshly purified blood to the brain.

Kapalabhati consists of a forceful, vigorous exhalation, followed by a passive inhalation. You practice this sequence slowly at first, gradually gaining the proficiency to do it rapidly. The classical manuals on hatha yoga list kapalabhati as one of the six cleansing exercises (shat kriyas), because the emphasis on exhalation enhances the ability of the lungs to expel wastes and toxins. Kapalabhati also helps develop the strength and stamina needed for other hatha yoga practices.

Reversing Habitual Breathing Patterns

In most breathing exercises, inhalation is active and exhalation is passive. Passive exhalations are never as complete as they could be. To exhale completely, you must use the abdominal muscles near the end of exhalation. Try it: Sit upright and inhale; don move your chest and shoulders. The sensation of effort that you feel represents the active contraction of the diaphragm muscle. Feel the effort of the diaphragm? Now exhale completely. Notice how the first portion of the exhalation is effortless, but to force out more air, you have to contract the abdominal muscles. Do this a few times until you can feel when you begin to use the abdominal muscles to complete the exhalation.

Kapalabhati reverses the usual pattern of active inhalation and passive exhalation, and this reversal takes a little getting used to. The exhalation in kapalabhati is short, powerful, and complete, and it takes some practice to perfect. Begin by establishing a baseline of deep, even, nasal breathing. At the end of a normal. exhalation, contract the muscles that form the front wall of the abdomen–from just below the ribs to the pelvis–strongly and quickly, forcing the air out of the nostrils. Contracting these muscles will move the abdomen toward the spine and push the diaphragm up into the chest cavity, compressing the lungs. This results in the expulsion of air through the nostrils, provided there is no other movement and no obstruction of the nostrils. Only the abdomen moves–keep the rest of your body completely still. Each exhalation should be as complete as you can comfortably achieve in one short, powerful blast.

Without pausing, relax the abdominal wall and you will automatically inhale. Allow the abdomen to return to its resting position. Do not inhale actively. Initially, this is the most difficult part of learning kapalabhati and requires practicing slowly and deliberately.

You must develop the ability to breathe using the abdominal muscles alone, contracting them quickly during exhalation and relaxing them completely for each inhalation. The diaphragm should remain passive through both inhalation and exhalation. Think of kapalabhati as an abdominal exhalation exercise. The mobility of the diaphragm will partially determine the effectiveness of each exhalation. A relaxed, supple diaphragm will allow rapid and complete exhalation in response to the inward movement of the abdomen. If you maintain tension in the diaphragm, it will create resistance both to the expulsion of air and to free inhalation.

The passive inhalation takes longer than the strong and forceful exhalation, so in practice, inhalation will be about twice as long as exhalation. Throughout the practice, emphasize exhalation and wait for inhalation. Repeat the exercise slowly, at first at the rate of about 1 to 1.5 exhalations per second.

How to Sit

Practicing kapalabhati requires a firm, stable posture because, as you progress, the muscular contractions during exhalation become very powerful; an unstable posture may allow movement, which will disrupt the practice.

The head, neck, and trunk must be held in vertical alignment. When the spine is properly aligned, the capacity of the lungs is slightly expanded. Try this for yourself. As you are reading this, purposely slouch, bringing your shoulders toward your hips. Take a few breaths. Notice the difficulty during inhalation? Now sit upright and continue breathing evenly. Notice the difference?

Pay particular attention to the head position. Bring the chin back over the breastbone and extend the neck upward. This positions the head directly over the hips. Relax the shoulders–you needn’t  lift them or pull them back. Now try moving back into the slouched position and then back to the upright position a few times to fully experience both. Notice how the rib cage opens when you sit upright? This open attitude of the thoracic cavity is essential for the proper practice of any pranayama

Correct alignment of the head and spine enables you to relax the abdominal muscles, which is imperative for proper inhalation in kapalabhati. Therefore, the best posture is one in which you can sit comfortably and firmly with your head, neck, and trunk aligned. The best asanas include padmasana, swastikasana, vajrasana, siddhasana, or sitting upright and forward in a chair. 

Progression of Practice

There are three things to keep in mind when practicing kapalabhati: the duration of practice (the number of repetitions), the force applied to the exhalations, and the rhythm and speed of respiration.

The duration of the exercise • Kapalabhati is usually practiced in a series of rounds. Its best to begin with 10 to 15 repetitions per round, three rounds per sitting, and one sitting per day. Separate each round by deep, even breathing until breathing equilibrium is re-established. Increase the number of repetitions per round by about five repetitions per week. One hundred and twenty repetitions per round is considered a vigorous practice for most people.

Force of the exhalations • Make each exhalation as forceful as possible without strain or undue effort. If this is your first exposure to this exercise, you might experience some soreness of the abdominal muscles, much like the soreness that develops after an occasional physical workout. If you practice consistently and proceed slowly, this will pass in a few days. Gradually increase the force of the exhalations as your practice develops. Strive for short, explosive exhalations that are comfortably complete. Aim for exhalations that last for less than 1/4 of a second.

The rhythm of the exhalations • The rhythm should be regular and consistent, like the ticking of a clock. When you begin, do one exhalation per second until the motions become second nature. A week should be sufficient, but it may take longer. Gradually increase the speed of the exhalations to two per second.

I’ve seen people practicing this exercise very rapidly, three or more exhalations per second. Such rapid practice may look impressive, but it sacrifices the effectiveness of the exercise. Such rapid exhalations become shallow, thus reducing the volume of air being moved. The more complete each exhalation and inhalation, the more air is moved out and into the lungs, and the more lung capacity is used. When you have increased the speed of the exhalations to two per second, focus on increasing the completeness of each exhalation. When you find the rhythm faltering, stop. Accept that number of repetitions as your current limit, and remain at that level for a week or more before increasing the number of repetitions.

When to Practice

Kapalabhati can be practiced during your regular asana practice, as a renewing exercise after vigorous stretches. Because of its cleansing effect, its also a good practice to do after asana and before nadi shodhanam and meditation. Kapalabhati is invigorating–it enhances your sense of energy and awareness. The combination of cleansing and invigoration makes it an excellent exercise for the late afternoon, after work, and before the evening meal, but not a good practice just before sleep. You might even try experimenting with kapalabhati as a substitute for stimulants, such as coffee or tea. For most people, practicing twice a day is sufficient, once in the morning and once in the evening.

Precautions

Any sharp or persistent pain is a signal to stop. Consult with a physician who understands breathing exercises before continuing. If you have high blood pressure or coronary heart disease, do not practice kapalabhati without consulting your physician.

Always practice on an empty stomach, two or more hours after eating. Stop if you experience a stitch in your side, if you feel dizzy, or if you are unable to maintain a steady rhythm.

In the End

There are many versions of the classic story in which a young aspirant is asked to accompany an elderly sage on a long walk. Often the sage has lived for years in a small, cramped cave and, yet, the young person finds it difficult to keep up. The point is that asana and pranayama practices can maintain the cardiovascular and respiratory systems in excellent condition. Although other forms of physical exercise, such as brisk walking, are a must for most of us, an exercise like kapalabhati can provide an additional cleansing and cardio vascular stimulation when physical exercise isn’t possible.

There are many versions of the classic story in which a young aspirant is asked to accompany an elderly sage on a long walk. Often the sage has lived for years in a small, cramped cave and, yet, the young person finds it difficult to keep up. The point is that asana and pranayama practices can maintain the cardiovascular and respiratory systems in excellent condition. Although other forms of physical exercise, such as brisk walking, are a must for most of us, an exercise like kapalabhati can provide an additional cleansing and cardio vascular stimulation when physical exercise isn’t possible.

THIS PARTICULAR ARTICLE IS NOT MEANT TO DEGRADE ANY GOVERNMENT, RELIGION OR INDIVIDUAL, BUT ONLY INTENDED FOR ENTERTAINMENT

New Delhi. Union Minister for Environment, Mr. Jairam Ramesh, has proposed that the citizens of India should practice breath-holding to cut down on the emission of carbon-dioxide in the country. Mr. Ramesh informed that the government could soon bring an ordinance making it compulsory for each citizen to hold breath for at least ten minutes each day. Minister averred that it was the best way to resolve the climate change impasse, and portray a responsible image of India to the rest of the world.

“It will not only curb the emission level of carbon-dioxide, but it can actually be quite healthy for our people. The Muslims can hold their breath for two-minutes each before their five prayers, while the Hindus can practice pranayam daily and cut down on their flab as well.“ Jairam Ramesh proposed a secular solution to the climate problems. Earlier, Ramesh had asked foreigners to stop eating beef to cut down emissions, but his statement was accused of being inspired from Hindu ethos, and hence communal.

Coming on a day when Copenhagen summit on climate change gets underway, Jairam Ramesh’s statement is being seen as an attempt to present India’s serious take on the climate change issues. But his statement has not gone down well with anyone, with even the pro-Hindu BJP denouncing his suggestions. BJP accused Ramesh of acting under pressure from ‘foreign powers’ and staged a walk-out from the parliament, with all the BJP MPs breathing heavily as a mark of protest.

Not only the opposition, there are voices of opposition even within the government. UPA leader and Railway Minister Mamta Banerjee too has expressed her reservations over Jairam Ramesh’s proposal of making breath-holding compulsory. She has proposed two alternatives to the proposal – First, instead of asking every Indian to hold breath, ask all the Bengali communists to not breathe at all, and second, ask every Indian to talk incessantly, as research has found that when we talk, we don’t breathe.

Among the non-political circles, Baba Ramdev is quite excited over the prospects and has promised to carry out workshops of pranayam for the countrymen. Association of Fat Ass People have welcomed the solution, asking for a total ban on sports and other physical activities that causes people to breathe fast and hence exhale a lot more carbon-dioxide.

Buoyed by these responses, the government is considering introducing the compulsory breath-holding ordinance this week itself, whenever the parliament has over 10% attendance.

This is a clip of a Pranayama demonstration by  Himalayan Yoga Master Dr Sanjay Yogi.  Pranayama is the 4th limb of the Eight-Limbed / Ashtanga Yoga system of Patanjali.

“Purification is the keynote of Hatha Yoga, and the foremost practice of purification is Pranayama.”

”When the breath wanders the mind is unsteady.  But when the breath is calm, the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.” -Hatha Yoga Pradipika

“When you inhale, you are taking the strength from God.  When you exhale, it represents the service you are giving to the world.”  -B.K.S. Iyengar

“Inhale and God approaches you.  Hold the inhalation, and God remains with you.  Exhale, and you approach God.  Hold the exhalation, and surrender to God.”  -Krishnamacharya

1

For many people, a headache is almost an everyday occurrence.  It can range from minor discomfort to debilitating, agonizing pain. Some people experience headaches everyday all day long, while others don’t get them at all.  (I’m sure they’re a minority!)

There are so many causes of a headache and the solutions for it are just as many.  Sometimes the solution can be as simple as drinking a glass of water.  If you live in a hot place, for example, chances are your headache is caused by mild dehydration.  So get out of the heat, chug down some water and head for a long cooling shower.  You’ll feel much better afterwards.

Some headaches, however, are caused by a serious health problem.  So seek medical attention as needed.  Depending on the cause, yoga asanas and yoga meditation can actually prevent and alleviate a headache, especially if it is triggered by stress.

Stress is one of the most common causes of a headache.  This is where yoga can help you.  By combining asanas, pranayam and meditation, you can have a powerful tool in combating a tension headache.

Yoga asanas can help by relaxing the neck and shoulder muscles.  When you are stressed, you tense up these muscles and the ultimate result is a headache.  So instead of reaching out for a dose of painkiller, take out your yoga mat for some gentle neck and shoulder stretches.  End each session with yoga nidra and proceed to Yoga Sound Meditation.

If you regularly practice Yoga Sound Meditation, you will come to a point where you will see the troubles and problems that give you headaches simply as a temporary, passing show.  Problems will come and go.  There is no need to immerse in it.

Even if the cause of your headache is an irritating person, Yoga Sound Meditation can still help you.  Sounds hard to believe?  Here’s why.  Through repeated practice of sound meditation, you will be more tolerant of others.  The obnoxious person won’t disappear, rather you will be more patient and will not be bothered as much.

So make time everyday to practice your asanas, pranayam and Yoga Sound Meditation and prevent your headache from getting worse.  If you already have a regimen to follow to manage your tension headaches, you can still incorporate these techniques I have just shared with you.  In fact, yoga will complement your current regimen and you’ll notice that nagging headache will nag you no more.

प्राचीन भारतीय योग साधना पद्धति की तरफ पूरे विश्व का रुझान बढ़ना कोई अस्वाभाविक घटना नहीं है। आज से दस वर्ष पूर्व तक अनेक लोग योगसाधना को अत्यंत गोपनीय या असाधारण बात समझते थे। ऐसी धारणा बनी हुई थी कि योग साधना सामान्य व्यक्ति के करने की चीज नहीं है। इसका कारण यह था कि शरीर के लिये विलासिता की वस्तुओं का उपभोग बहुत कम था और लोग शारीरिक श्रम के कारण बीमार कम पड़ते थे।
आज की नयी पीढ़ी के लोगों जहां भी वाहन का स्टैंड देखते हैं वहां पर पैट्रोल चालित वाहनों को अधिक संख्या में देखते हैं जबकि पुरानी पीढ़ी के लोगों के अनुभव इस बारे में अलग दिखाई देते हैं। पहले इन्हीं स्टैंडों पर साइकिलें खड़ी मिलती थीं। सरकारी कार्यालय, बैंक, सिनेमाघर तथा उद्यानों के बाहर साइकिलों की संख्या अधिक दिखती थी। फिर स्कूटरों की संख्या बढ़ी तो अब कारों के काफिले सभी जगह मिलते हैं। पहले जहां रिक्शाओं, बैलगाड़ियों तथा तांगों की वजह से जाम लगा देखकर मन में क्लेश होता था वहीं अब कारें यह काम करने लगी हैं-यह अलग बात है कि गरीब वाहन चालकों को लोग इसके लिये झिड़क देते थे पर अब किसी की हिम्मत नहीं है कार वाले से कुछ कह सके।

अब योग साधना के आठ भाग देखकर तो यही लगता है कि उसके आठ अंगों को -यम, नियम, आसन, प्राणायाम, प्रत्याहार, धारणा, ध्यान और समाधि-एक पूरा कार्यक्रम मानकर देखा गया। सच तो यह है कि जो लोग परिश्रम करते हैं या सुबह सैर करके आते हैं उनको नियम, प्राणायम, प्रत्याहार, धारणा, ध्यान और समाधि जैसे अन्य सात अंगों का भी अध्ययन करना चाहिये। योगासन या सुबह की सैर के बाद प्राणायम और ध्यान की आदत डालना श्रेयस्कर है। जो लोग गरीब, मजदूर तथा अन्य शारीरिक श्रम करते हैं उनके लिये भी प्राणायाम के साथ ध्यान बहुत लाभप्रद है। इस बात का प्रचार बहुत पहले ही होना चाहिये था इसलिये अब इस पर भी इस पर काम होना चाहिये।
प्राणायाम से प्राणवायु तीव्र गति से अंदर जाकर शरीर और मन के विकारों को परे करती है। उसी तरह ध्यान भी योगासन और प्राणायाम के बाद प्राप्त शुद्धि को पूरी देह और मन में वितरित करने की एक प्रक्रिया है। जब कभी आप थक जायें और सोने की बजाय आंखें बंद कर केवल बैठें और अपने ध्यान को भृकुटि पर केंद्रित करके देखें। शुरुआत में आराम नहीं मिलेगा पर पांच दस मिनट बाद आप को अपने शरीर और मन में शांति अनुभव होगी। जैसे मान लीजिये आप किसी समस्या से परेशान हैं। वह उठते बैठते आपको परेशान करती है। आप ध्यान लगा कर बैठें। समस्या हल होना एक अलग मामला है पर ध्यान के बाद उससे उपजे तनाव से राहत अनुभव करेंगे। सच बात तो यह है कि हम अपने दिमाग और शरीर को बहुत खींचते हैं और उसको बिना ध्यान के विराम नहीं मिल सकता। यह को व्यायाम नहीं है एक तरह से पूर्णाहुति है उस यज्ञ की जो हम अपनी देह के लिये करते हैं। शेष फिर कभी।
संकलक एवं संपादक-दीपक भारतदीप,Gwalior

…………………………..

यह पाठ मूल रूप से इस ब्लाग‘दीपक भारतदीप की शब्दयोग सारथी-पत्रिका’ पर लिखा गया है। अन्य ब्लाग
1.दीपक भारतदीप की शब्द लेख पत्रिका
2.शब्दलेख सारथि
3.दीपक भारतदीप का चिंतन

अक्सर लोग योग साधना को केवल योगासन तक ही सीमित मानकर उसका विचार करते हैं। जबकि इसके आठ अंग हैं।
योगांगानुष्ठानादशुद्धिये ज्ञानदीप्तिराविवेकख्यातेः।।
हिंदी में भावार्थ-योग के आठ अंग-यम, नियम, आसन, प्राणायाम, प्रत्याहार, धारणा, ध्यान और समाधि।
इसका आशय यही है कि योगसाधना एक व्यापक प्रक्रिया है न कि केवल सुबह किया जाने वाला व्यायाम भर। अनेक लोग योग पर लिखे गये पाठों पर यह अनुरोध करते हैं कि योगासन की प्रक्रिया विस्तार से लिखें। इस संबंध में यही सुझाव है कि इस संबंध में अनेक पुस्तकें प्रकाशित हैं और उनसे पढ़कर सीखें। इन पुस्तकों में योगासन और प्राणायम की विधियां दी गयी हैं। योगासन और प्राणायम योगसाधना की बाह्य प्रक्रिया है इसलिये उनको लिखना कोई कठिन काम है पर जो आंतरिक क्रियायें धारणा, ध्यान, और समाधि वह केवल अभ्यास से ही आती हैं।
इस संबंध में भारतीय योग संस्थान की योग मंजरी पुस्तक बहुत सहायक होती है। इस लेखक ने उनके शिविर में ही योगसाधना का प्रशिक्षण लिया। अगर इसके अलावा भी कोई पुस्तक अच्छी लगे तो वह भी पढ़ सकते हैं। कुछ संत लोगों ने भी योगासन और प्राणायाम की पुस्तकें प्रकाशित की हैं जिनको खरीद कर पढ़ें तो कोई बुराई नहीं है।
चूंकि प्राणयाम और योगासन बाह्य प्रक्रियायें इसलिये उनका प्रचार बहुत सहजता से हो जाता है। मूलतः मनुष्य बाह्यमुखी रहता है इसलिये उसे योगासन और प्राणायाम की अन्य लोगों द्वारा हाथ पांव हिलाकर की जाने वाली क्रियायें बहुत प्रभावित करती हैं पर धारणा, ध्यान, तथा समाधि आंतरिक क्रियायें हैं इसलिये उसे समझना कठिन है। अंतर्मुखी लोग ही इसका महत्व जानते हैं। धारणा, ध्यान और समाधि शांत स्थान पर बैठकर की जाने वाली कियायें हैं जिनमें अपने चित की वृत्तियों पर नियंत्रण करने के लिये अपनी देह के साथ मस्तिष्क को भी ढीला छोड़ना जरूरी है।
इसके अलावा कुछ लोग तो केवल योगासन करते हैं या प्राणायम ही करके रह जाते हैं। इन दोनों ही स्थितियों में भी लाभ कम होता है। अगर कुछ आसन कर प्राणायम करें तो बहुत अच्छा रहेगा। प्राणायम से पहले अगर अपने शरीर को खोलने के लिये सूक्ष्म व्यायाम कर लें तो भी बहुत अच्छा है-जैसे अपने पांव की एड़ियां मिलाकर घड़ी की तरह घुमायें, अपने हाथ मिलाकर ऐसे आगे झुककर घुमायें जैसे चक्की चलाई जाती है। अपनी गर्दन को घड़ी की तरह दायें बायें आराम से घुमायें। अपने दोनों हाथों को कंधे पर दायें बायें ऊपर और नीचे घुमायें। अपने दायें पांव को बायें पांव के गुदा मूल पर रखकर ऊपर नीचे करने के बाद उसे अपने दोनों हाथ से पकड़ दायें बायें करें। उसके बाद यही क्रिया दूसरे पांव से करें। इन क्रियायों को आराम से करें। शरीर में कोई खिंचाव न देते सहज भाव से करें। सामान्य व्यायाम और योगासन में यही अंतर है। योगासनों में कभी भी उतावली में आकर शरीर को खींचना नहीं चाहिये। कुछ आसन पूर्ण नहीं हो पाते तो कोई बात नहीं, जितना हो सके उतना ही अच्छा। दूसरे शब्दों में कहें तो सहजता से शरीर और मन से विकार निकालने का सबसे अच्छा उपाय है योग साधना। शेष फिर कभी
लेखक और संपादक-दीपक भारतदीप, Gwalior

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यह पाठ मूल रूप से इस ब्लाग‘दीपक भारतदीप की अंतर्जाल पत्रिका’ पर लिखा गया है। अन्य ब्लाग
1.दीपक भारतदीप की शब्द लेख पत्रिका
2.शब्दलेख सारथि
3.दीपक भारतदीप का चिंतन

this video is about holistic healing. there are different modes of healing, but i tried to say only a few. it describes how we got ill and how we got healed by different modes of treatments

For more Information contact website:http://holisticvibrations.com
Email id-holisticvibrations@gmail.com

The kundalini rises in the yogi by means of asana, mudra, and pranayam. The yogi penetrates each plexus (chakra) one after the other and unites Shakti with Shiva. Streams of nectar flow constantly from that sweet communion. The yogi drinks it and becomes liberated. But if one chants the Maha-mantra without a break, one will not need any yoga. Mother Kundalini will arise on hearing the Name. Chant the Name both day and night. All austerities come with folded hands and place flower-offerings at the feet of the chanter of the Name. Don’t listen to, look at, or think of anything else. Lose yourself in the Name and be blessed. Day after day your life wears off. Chant the Name at all times.

||Power of One Stroke||

Beloved readers and friends,

Someone visited my blog and pasted a link in his comments which read “Have you read these books on Yoga and Pranayama?”. This was a link which was pointing towards some publishing house’s directory. Although I did not follow the link but I know what it would have been like if I had! In juicy, emphatic language they would have told the merits of why I should purchase a particular book to learn how to master Yoga and Pranayama. I had only two choices – either to smile on his foolishness of showing candle to halogen lamp or empathize on his grave sickness of CAD Compulsive-Advertising-Disorder of visiting all related or unrelated sites, rated or unrated sites and showcase his products to lure his prospective customers. I admit that I exercised both the choices at the same time.

I have never seen any individual so far who has been foolish enough to get into deep waters just after reading a book  “How to perfect swimming in 10 days”. If you find one – please do tell me immediately as my sincere search has not ended as yet. I am still searching for such a person.

On the other hand- I find everyday thousands of books on meditation, yoga, pranayama disappearing from shelves of Crosswords like book joints and outlets and all these so called literate wise people behaving utterly foolish to usher themselves ceremonically in to deep waters of Yog Sadhana.  Sooner or later we shall expect invitation to attend to their last rites. Why?

Without having proper guidance of a master and in the absence of following the correct sequence of Yoga and Pranayama, it has been clearly stated in  Yogchoodamani Upanishad, verse 117

Hikka Kaasah tatha Shwaasah Shirah Karnaakshi vedanaah|

Bhavanti Vividha rogaah pavanavyatyayakramaat||

that if Sadhaka is liable to suffer from hiccups, Asthma, cough, headache, pain in eye and ear and angered Vayu (evergy flow in uncleansed Nadis) creates innumerable of both curable and incurable diseases.

If you are having any Yoga book in hand my request is just throw it in the dustbin right now. If the downslide of economy prevents you from taking such a vehemently merciless decision towards your own hard earned money then place the book in the locker instead and try searching for an authentic, seasoned master who can guide you. Who can help and guide you in taking your first baby step into discipline of Yoga.

Learning Yoga and Pranayama – Playing with fire it is if you are not under personal and direct supervision of an able master. For your information even simple looking Yogic postures need preparation. They are definitely designed to strengthen your body, nerves, energy bearning capcity and immune but before that you must be scanned for what is your capacity. What is your current status of health. What is the state of your nerves, muscles and bone structure. Only an experienced master has that capacity.

In our body we have 72,000 nadis. These are energy channels which carry information and instruction (conscious and unconscious both) to and fro. It should not be a surprise if I tell you that your brain itself consumes so much electricity in just one day that the same amount of electricity would be able to lit a 20 watt CFL for some time. Yes, it is true! And what carries these electric currents in our body? It is only these Nadis which are responsible for conduction of such a massive electric current day in day out.

Will you take chance to fuse these delicate conductors? I hope not. And what should we be called if we knowingly start breaking these life-supporting network of Nadis by indulging in such an intricate and complex practice such as Yoga and Pranayama after reading such self-help books? I would call such a person an idiot – you may rename as you please.

I have received comments and messages after people read my earlier posts that even they have seen many cases where people suffered by practicing Yoga. Their issues range from minor injuries to as severe as brain stroke. But what they did not see or can not see is how much internal nadi system has been destroyed by their irresponsible act of taking up Yoga and Pranayama without preparation and supervision of an able master.

I have also received so many requests to elaborate upon the right methods of practising Yoga and I would definitely write on that yet I must warn you in advance. Whatever I write on the subject of Yoga. Even if I tell you certain methods elaborately here.. please don’t try it home. For that you would definitely need a master.

Hope I am clear now to my readers. Also I have given enough number of warnings by now so I can now fearlessly dwell upon elaboration of the subject from next post onwards.

I will come back to you shortly with a series on preparations for Yoga and also elaborate upon each step of Yoga.

Love and light to all of you..

- AD

Beloved readers and friends,

Yoga is a holistic, scientific, mathematics like tool of self-discovery. I trust there is no controversy about the statement that self-discovery or self-realization is the zenith of human potential. This action-based-tool for self-realization originated in India in Vedic times. If we believe Vedic texts its origin in time is millions of years ago yet if we have not yet allowed ourselves to be swayed away by these so called baseless declarations in Hindu scriptures you can still have all the reasons and testimonies of highly educated, historians and archeologists (bound by ’seeing is believing’ paradigm) to take its origin minimum of 5000-10,000 years back in time. How they arrived at this time is simple. Since Upnishads, into which Vedas culminate at the end  have elaborate mention of Yoga.

So now lets go by the fact that Yoga originated 5000 years back. So now what your logical instinct tells you? It must help you navigate to the logical conclusion that hundreds or thousands years of research should have been put before penning down these principles. Right? Yes! thats correct. Our seers could not have been able to arrive at certain principles and practices by using just their intuitive faculty of mind. The reason is simple - Yoga is action oriented and to understand the effect of certain postures, breathing patterns on body, mind complex there would have been enough experimentation. They would have definitely discovered that if things are not done in a definite sequence they become harmful for out body, that they produce ill-health instead of good health and better control over mind-body.

Thus came certain laws, disciplines which we MUST follow if we are adopting Yoga as a discipline in our life. Yoga was very popularly practised and some of the seers and rishis did suggest modifications in the individual components of yoga but the most astounding fact is – No one ever changed the sequence of steps in Yoga. Which are – Yama, Niyama, Asana, Pranayama, Pratyahara, Dhyana, Dharna and Samadhi.

Without discussing more on Yama, Niyama (these are principles to discipline your own conduct torwards others and self) and Asana (the practice of mastering a posture in which you can sit comfortably without slightest of movement for long hours) we shall move into Pranayama.

The most important point to be noted is that before Pranayama, Sadhaka (practicioner) should cleanse his body, its internal organs and also its energy channels (Nadis). The point to be noted is that this cleansing (Shuddhi) has not been limited to only body rather well within its intricate systems of Nadis. Nadis are in fact energy/sensation carriers inside our body and there is mention of 72,000 nadis in various Vedic texts. These Nadis are to be purified, cleansed before indulging in Pranayama.

Do I have any basis in making this statement? Yes, very much. Please read the below shloka (verse number 53) from Trishikhbraahmnopanishada.

Yamaishch Niyamaishchaiv Aasanaishch susanyatah|

NaadiShuddhim cha Kritvaadou Pranayamam samacharet||

It clearly warns the Sadhaka that after having perfected Yama, Niyama and Asana one must purify one’s Naadis. Thereafter Pranayama has to be practised.

I received some questions and people asked me that they have their own doubts whether these rules are to be observed by people who are practising Yoga only for physical benefits. The answer to that is – Your body-mind-complex does not recognize the reason for what you are running. Whether you are running to catch a train or a thief or participating in marathon.. your decision and action of running has its effect on your health. If you do it regularly you benefit from it. If you are doing it for the first time.. out of compulsion or anything of that sort.. may be just to save yourself from the robbers then you should be ready to bear the consequences. You shall face the brunt of sudden jerks and steep challenges your body was subjected to.

Now here comes an intermediate step between Asana and Pranayama and that is Nadi-Shodhan. And now when you know the fact I would just hope that like a literate, wise person who is keeping oneself aware in various fields by visiting sites on net, surfing through blogs like mine – you would refrain yourself from such practice.

TV Gurus, people teaching you art of living, Gym-savvy modern gurus teaching you power-yoga – All of these are committing a grave mistake. They are ignoring this intermediate step of Nadi-Shodhan.

I know that now those who have read this post of mine, would like to know about what are the exact harms of not following this rule. Some of you may want to know what is method of “Nadi Shodhan” as well.

Sure, I will. Please wait for me to come back.

- Agyaat Darshan

||Pranayama||

Ever since I wrote about dangers of doing Pranayama and how it is in reality killing people so many mails have poured in. People are asking me the basis for declaring this. Although for my beloved disciples and sincere followers I don’t need to give any justification whatsoever yet in the interest of common masses, who are getting daily dose of Yoga through TV Gurus it would be beneficial if I talk more on it.

Before I answer the questions which have come it I am shooting some questions for them who doubted/opposed and questioned my statement that “Pranayama is killing people”. The questions are -

Who knows the history of Yoga?

How Yoga and Pranayama evolved?

When this practice was developped?

Were the earlier discoveries of Indian sages been revalidated rigorously? If yes, when?

Which book has first mention of Yoga and Pranayama?

I am leaving you with these questions just for a day with a promise to come back and write more.

- Agyaat Darshan

Sat Nam!  Hello all, thanks for tuning in to the Be Bliss Yoga blog.  The summer got away from me a bit and I couldn’t bring m yself inside to update with all of that sunshine!  Hope you were all d oing the same!  One of the great things for me about using the technology of Kundalini Yoga is the ease that it affords to connect to the infinite, to experience the oneness of the universe and the depth of the soul.  Sounds complicated and all new agey, but quite easy and straightforward with the roadmap the kriyas and meditations provide.    This week’s meditation is a great way to promote radiance and stretch yourself to infinity.  It is also a super meditation to improve sleep. 

Meditation of the Week:  Shabd Kriya

Posture:  Easy pose, straight spine. 

Mudra:  Hands in the lap with the right hand on top of the left, the thumbs touch

Breath and mantra:  With the eyes half open and focused at the tip of the nose, inhale in 4 equal parts, mentally chanting SA TA NA MA.  Hold the breath and repeat the mantra 4 times (16 counts).  Exhale in 2 equal parts mentally projecting WAHE GURU.   Continue for 15-62 minutes.

This is a great meditation to do at bedtime.  Enjoy a blissful night sleep and awake refreshed and renewed.  Peace to all, May the long time sun shine upon you, Raji

BHASTRIKA PRANAYAM !
Bhastrika Pranayam in Yoga is said to be a type of breathing exercise. An individual practicing this pranayam will be filled with energy and power.