…Merry Yogis and Yoginis!

So, we’re winding down our November and December class focus of “Rest.”  We’ve spent two months exploring yoga’s balance of effort and ease.  We fine-tuned our Asanam to the “nth” degree, soothed our nervous systems with Pranayama and rested flat on our backs to some pretty Yoga Nidra songs.

In addition, I tried to share quotes from various sources to complement our Restful theme.  Here is a compilation:

• Patanjali: “Sthira sukham asanam.”  (Asana is a steady/firm, comfortable/pleasant posture.)
• Satchidananda: “Take it easy, but don’t be lazy!”
• Lao Tzu: “Nature does not hurry, yet everything is accomplished.”
• Thich Nhat Hanh: “Smile, breathe and go slowly.”
• Lily Tomlin: “For fast-acting relief – try slowing down.”

For a compilation of practices, song lists and other tools that have supported our “Rest” focus over these months, please see the Tips-n-Tools page.

It has been a pleasure to pass on resources that have helped me find comfort and joy through the holiday craze – plus before and beyond.  I hope you found something useful!

And a reminder – check out the Events page for info on a special NEW YEAR’S EVE WORKSHOP.  Launch an abundant 2010 under the Full Moon!

Thanks, all, for sharing mellow spirits and soulful OMs.  Wishing you peace, joy, love and light – in this season, for the new year, and always.  OM Shanti.

Asana practice – part one

Most of the yoga classes that we see nowadays are solely about asana practice. Though it is not the main practice in Yoga, it does play an important role in the aim of achieving positive qualities in order to help us on the path towards self realization.

If we practice yoga asana correctly and regularly with right effort and right intention we will have a strong and flexible body for us to be able to sit for meditation comfortably (although the highest meditation is every moment in life while we are walking, sitting, lying, eating and etc, but sitting meditation is the most important meditation pose that will lead us into the state of Samadhi – complete silence state without name and form). We also will have stronger endurance to perform selfless service and other tasks in daily life. The overall quality of life will be improved. It can also train our will power to become stronger and to go beyond the mind and the body so that we can have firm determination to overcome the negative and impure thoughts that arise in the mind and have self control over our speech and actions.

Asana practice can help us to develop patience, courage, positive thinking, cheerfulness, openness, confidence, perseverance, awareness, detachment, equanimity, will power, self control, calmness, concentration, acceptance, correct understanding, selflessness, humility, compassion, wisdom and being at the present moment. All these qualities are to help us to overcome all the impurities like anger, hatred, jealousy, greed, arrogance, depression, egoism and all types of ignorance that contribute to the unhappiness in us.

It is not the people or the happenings out there that cause us unhappiness. It is the ignorance in us that make us think that it is the surrounding that upset us but actually it is our egoistic, anger, hatred, greed, jealousy, depression, arrogance and etc that is making us so unhappy about everything.

If we have correct understanding and wisdom we will not have unhappiness. It is only when we don’t have correct understanding and wisdom that we will have unhappiness, frustration, disappointment and depression.

If we need something to make us happy or feel good about ourselves, we will be very disappointed and unhappy. We are happy and don’t need anything to feel good about ourselves is because we are full and content. We are what we are and are being true. We are not this, we are not that. We are not this fragile body. We are not these emotional feelings. We are not this discontented mind. We are not this selfish ego. We are not this limited intellect.

By training the physical body, we are training the mind as well. If we learn to withstand discomfort and difficulty in physical training, we can develop stronger mental endurance to withstand discomfort situations and overcome difficult moments in life.

We will become more patience, forgiving, accepting, loving, tolerance and open minded. We learn to respect other people who have different thinking, different cultures, different beliefs and different views from us.

We also learn to stop judging, comparing, competing and criticizing. We learn to let go expectations and rewards – the fruit of action or the benefits from the asana practice. We learn to detach from our body and the mind and not identifying with them. We learn to observe the thoughts and feelings without associating with them. We learn how to thin out our ego and minimize our cravings and aversions.

We learn to become humble but full of confidence. We learn not to be driven by praise and compliment. We also learn not to be disturbed by criticism and censure.

Above all, we learn how to overcome fear and negativity in us.

Ultimately we are preparing ourselves to go beyond the mind and the body, and beyond all the dualities and names and forms.

Yoga practice is about controlling the mind, to have self control over our thoughts, speech and actions, and to go beyond the body and the mind. Asana practice is just one of the tools to help us to conquer the body and the mind. It helps us to develop many divine qualities and to achieve a calm mind which will lead us to self-healing, purification, concentration and followed by clearer understanding. Eventually our well-trained and well-controlled body and mind will lead us to self realization.

Yoga asana is like pranayama – control of the breath, is a purification process for the energy fields in our body. It purifies and energizes the Nadis – energy channels, and it will unlock and release accumulated tensions – physically, mentally and emotionally. It also stimulates the chakras – energy centres in our body. All these energy centres are related to the body systems – the brain and the nervous system, the digestive system, the elimination system, the reproductive system, the glands and hormone system, the circulatory system and also related to the higher consciousness. It generates fresh energy and channels it for highest purpose – eventually it will help us in controlling the sexual energy and turn it into a divine energy. The greatest obstacle for many people in the path towards self realization is the uncontrolled passionate sexual desire.

Asana practice also helps us to conserve energy in our body instead of exhaust the energy. Although we need to use some energy for us to perform the poses in asana practice but it is only a little amount of energy being consumed when we come to a stage where the poses are being performed almost effortlessly. And by having enough rest in between each asana pose, as well as the long relaxation at the end is actually bringing back lots of fresh energy into the system. All the poses are actually generating energy into the system more than exhausting energy from the system. This doesn’t mean that the energy will become too much and overflows. Our body will know how to balance up the energy and store the excess energy in the “battery” – the solar plexus for later use, and it will channel the energy for a beneficial purpose for self evolution.

Many people find that they are always feeling tired and exhausted even though they have enough sleep and rest, enough food intakes, and doing some exercises for health and fitness reason. It’s because all these activities actually exhaust more energy from their system than to generate energy into the system. They don’t have enough Prana through out the system even though they have been eating a lot of food (the system need to use up lots of energy to digest all these food especially if the food is not pure – meat products, processed food, full of preservatives, colourings, and other chemical stuffs. The energy level being low is also because of the energy centres and energy channels in the body do not function properly – they are blocked and inactive.

No doubt that the physical body is a very important instrument for us to walk the path towards self realization, but the strength and flexibility of the physical body is not the essential mean for self realization. Instead the inner strength (courage, confidence, cheerfulness, perseverance and will power) and inner flexibility (acceptance, adjustment, accommodation, tolerance and forgive) are the means for us to attain self realization.

Even a person without the ability to move, to sit up, to speak, or without hands and feet still can achieve self realization without the need of any asana practice. Self realization is not limited by physical limitation – such as difficulty in sight, hearing, speech or mobility. It is all in the mind. Ignorance exists in the mind, and also dissolves in the mind.

Where is the mind? It is everywhere, inside us and outside us. When we are looking at something, the mind is out there on that object and we are not aware of what is happening inside us. When we are hearing some music, the mind is on that music. When we are observing the breath, the mind is within us on the breath. It is always very busy with the functions of the senses and the objects of the senses. Even when we are asleep, the mind is still busy constructing the dreams. Unless we went into deep sleep, then the mind is resting.

But the subconscious mind is always working. It is receiving input all the time even while we are in deep sleep or being unconscious – like being in coma, or when we are not aware of what is happening within our body and in the surrounding. The whole autonomous body system in our body functions even without us being aware of it. They are receiving inputs and sending outputs all the time without us controlling it or realizing it. The energy field in our body is constantly being affected by the energy from the surrounding every moment. All the energies are having some sorts of exchange or resistance against each other all the time without us knowing about it.

By doing proper asana and pranayama practice will help us to have some control over the energy and redirect these energy into good use.

Using Breathing to Unite with God, with Jesus, is Pranayama.

It takes regular practice to develop the ability to feel something as subtle as when the God and the individual self begin to separate in the course of a breath, and recognition is what pranayama is all about. By practicing pranayama and regulating the flow of prana with measured observation and distribution of the breath, the mind becomes still. When this happens, we can allow the energy we normally use to process the world to instead bend inward.

Exercise, like the Yogic Asana practice, makes the body fit for pranayama, and pranayama practice makes the mind fit for meditation. In order for us to reach the ultimate union of our self with God, we need to experience meditation.

You’ve probably heard that the word “yoga” comes from the Sanskrit root yuj, which means to yoke or unite. The ultimate goal of yoga is liberation, also known as samadhi, through the union of the individual self with the universal soul. But just how do we unite what we perceive as a small individual self with something as vast, invisible, and ineffable as the universal soul?

The three stages of the breath in pranayama—inhalation (puraka), retention (antara kumbhaka), and exhalation (rechaka) connects us to the God. During our inhalation, we are inviting prana to come in. The individual self must then move out of the way in order to make room for the soul. Through this process, we are able to generate energy, expansion, and awareness within.

Think of the contact of the breath against the inner lung as the connection between universal soul and individual self. When we consciously stop the flow of breath (retention), we organize the mind’s thoughts and the body’s experience. The length of the retention varies. It should last just until the content (prana) begins to move away from the container (the lung). We must keep the mind connected to the experience of the body to know when it’s time to exhale.

The Breath/Brain Bond
It is our goal to know at exactly what second the soul and the self begin to release away from each other. That is exactly when the exhalation should begin. Developing the ability to feel something as subtle as when the universal soul and the individual self begin to separate in the course of a breath takes regular practice and is what pranayama is all about.

In normal breathing, the brain initiates the action of inhalation and draws energy to itself. This keeps the brain in a state of tension. When the brain is tense, the breath is constricted. But in pranayama, the brain remains passive, and the lungs, bones, and muscles of the torso initiate the inhalation. Rather than suck in air, the lungs, diaphragm, ribs, and abdomen receive the breath. The breath must “be enticed or cajoled, like catching a horse in a field, not by chasing after it, but by standing still with an apple in one’s hand. Nothing can be forced; receptivity is everything. We are to do pranayama with our intelligence, as opposed to our brains.

By practicing pranayama and regulating the flow of prana with measured observation and distribution of the breath, the mind becomes still. When this happens, we can allow the energy we normally spend engaging with and processing the world to bend inward.

Asana practice makes the body fit for pranayama, and pranayama practice makes the mind fit for meditation. In order for us to reach the ultimate union of our individual self with the universal soul, we must first experience dhyana, or true meditation.

Meditation cannot be done if the practitioner is under stress, has a weak body, weak lungs, hard muscles, collapsed spine, fluctuating mind, mental agitation, or timidity. When performed correctly and without strain, pranayama cools and rests the brain and floods the body with vital energy. It relieves stress and, therefore, prepares us for meditation.

If at any time during the practice of pranayama you experience pain in the head or tension in your temples, it means that you are initiating the breath from your brain, not your lungs. If this happens, return to normal breathing and relax.

Supine Pranayama
Lie down in a variation of Savasana, in which the spine and chest are supported, to create enough relaxation so the breathwork can be done safely.

The drawback to lying down is that the breath is constricted because the back lungs press against the support. Longtime practitioners prefer to sit because the entire torso is free to move— in front, in back, and on the sides. In Light on Pranayama, the practitioner needs two essential things: a stable spine and a still, but alert, mind. Both of these are built up with a strong asana practice. Given the hazards of forcing a pranayama practice, it’s best to build your practice slowly and with care.

When lying down for pranayama, use blankets to support the spine and head. When the props are positioned correctly, the chest opens and relaxation results. When positioned incorrectly, the lower back and neck harden. Lie so that the buttocks rest on the floor and the blankets support the sacral and lumbar regions of the back. Your height and level of flexibility will dictate the distance between your buttocks and the end of the bottom blanket as well as between the bottom edges of the two blankets. The end of the top blanket will be between three-fourths of an inch and an inch and a half from the edge of the bottom blanket. If your head tips back when you lie down, put a block under it with a blanket on top. The skin of the forehead should flow toward the eyebrows.

Pranayama begins with observation. As you lie there, relax your entire body and begin to observe your breath. After several minutes, you will notice that your breath has become slower and slightly deeper, because you have relaxed. As you breathe normally, notice where you feel the breath in your body. Does your abdomen move with each breath? Do you feel your ribs move when you inhale and exhale? At the end of a normal exhalation, pause for a second or two before taking your next inhalation. It should be soft and smooth. If you feel tense, or are gasping for air, your pause was too long. Add a slight retention at the end of the exhalation several times. Then try taking a slightly deeper inhalation. To initiate the breath, move your ribs outward to the side. Instead of forcing the breath in, move the ribs to allow it in. When you have taken that slightly deeper breath, pause for a second before you slowly and smoothly exhale.

If you feel tension anywhere in the body, or if you find yourself gasping for air, you have done too much and have been too aggressive. If you feel relaxed and calm in your body, especially in your head, practice the complete cycle: a short pause at the end of an exhalation; then a slow, relaxed inhalation initiated by the rib cage moving outward; a slight pause at the end of the inhalation; then a slow, complete exhalation followed by a short pause. All of this should be done without any tension in the body. If you feel tense or nervous at any time, simply return to normal breathing, observe your breath, and relax. Practice this pranayama as long as you can stay focused and relaxed. Start slowly and build up your practice over time.

Seated Pranayama
Sitting properly takes a great deal of effort and strength. In order to do pranayama in a seated position without strain, the body must be quite supple and strong. A steady asana practice will build the necessary strength and flexibility to sit correctly. When you’re learning to do seated pranayama, it is essential that you feel stable in the posture before adding the breath. If you cannot take a deeper inhalation without strain while seated, just practice sitting without adding the breath. You can continue to learn the breath while lying down. When the seated posture is correct, the breath will come. Don’t force it.

Sit in a simple cross-legged position. Use enough blankets under your hips so that your knees are parallel to or below your hips, not above them. In an attempt to lift the spine, many of us harden the lumbar spine and draw it inward, which moves us to the front of our sitting bones. To sit correctly, center yourself on the points of the sitting bones and draw the front spine and side chest up without creating hardness in the low back. Release the back of the neck and move the head down.

When you practice pranayama in a seated position, you must move the head down to create Jalandhara Bandha. A lifted head brings pressure to the heart, brain, eyes, and ears.

Postpranayama Savasana, Variation
After practicing pranayama of any kind, it is important to end with Savasana in order to soothe the nerves and erase any tension that you may have inadvertently created during the practice. Also, after pranayama, you should wait at least 30 minutes before practicing asanas. It is too jarring to the nervous system to go immediately from the quiet, calming practice of pranayama to the more active, physically demanding practice of asana. Allow for a gentle transition between your pranayama and any activity you choose to engage in following the practice.

To set yourself up properly place one thin, folded blanket on the floor. Lie over it so that the blanket is perpendicular to the spine and below the base of the shoulder blades. Place another folded blanket under the head. Allow the shoulders to rest on the floor. This support creates a gentle lift for the sternum, which is soothing to the nerves.

It has been noticed that growth problems affect the daily lifestyle. These have psychological as well as mental affect on your daily routine. A short body may trouble many people. There are various ways to increase height. But the only approved methods are limb lengthening and proper exercises. Limb lengthening is a surgical procedure that requires huge amount of money & time. It further has its own pros and cons. So, exercises to increase height appear to be a better option. Unlike the limb lengthening, this is affordable for one & all.The inception of cold breeze; frosty nights; biting chilly mornings and starts the winter woes that come along with it as a twin sibling-agitating the body to hell and disturbing the immune system. Some experience a rashness in the skin, some undergoes a flaky skin, some feel an itching numbness in the feet and palms while someone’s nose pours like a stream through out the season. Name it as seasonal sickness or an allergy, it definitely irks!

Yoga recommends a simple and easy to digest food, which helps in maintaining the hormonal balance in our body. This food may have spices like coriander, turmeric, cumin, neem flower, and fenugreek seeds. Some of these spices have antibacterial and natural healing properties, which help to get rid of blemishes.As we practice asanas with awareness, we not only feel better but we are also better able to feel–that is, we become more sensitive to everything in our lives. As our sensitivity deepens and widens, we begin to practice asanas in such a way that we are practicing the larger yoga: the discovery of our Self and our dharma (our true purpose) and the overcoming of the obstacles that impede this journey.

It has been noticed that growth problems affect the daily lifestyle. These have psychological as well as mental affect on your daily routine. A short body may trouble many people. There are various ways to increase height. But the only approved methods are limb lengthening and proper exercises. Limb lengthening is a surgical procedure that requires huge amount of money & time. It further has its own pros and cons. So, exercises to increase height appear to be a better option. Unlike the limb lengthening, this is affordable for one & all.Yoga recommends a simple and easy to digest food, which helps in maintaining the hormonal balance in our body. This food may have spices like coriander, turmeric, cumin, neem flower, and fenugreek seeds. Some of these spices have antibacterial and natural healing properties, which help to get rid of blemishes.

Dinam means a day and charya means practice or routine. Ayurvedic dinacharya is complete with directions for a healthy daily routine. Ayurvedic dinacharya includes a set of daily practices. It includes waking up before sunrise, bathing and taking food at set times, the levels of physical exertion, the kind of people to mingle with, the kind of thoughts, words and action, etc.Some types of tea are beloved because they serve as the ideal accompaniment to finger sandwiches and petit fours at a traditional afternoon garden tea party, while other types of tea are savored for their ability to help bring a sense of calm and rejuvenation after a difficult day. Some people choose to start their daily routine with a strong cup of Black tea, while others relax and unwind with a night cap of Chamomile Tea.The registry is prone to various kinds of errors. Un installed programs sometimes do not remove their existing key entries. At time, values supposed to be overwritten are overlooked. Also, some kinds of malicious software might add values to the registry that may make your system do undesirable things.

Visit for more useful information on yoga exercise andhatha yoga also padangusthasana.

All Allegations leveled against Pujya Bapuji & Pujya Shri’s Ashram is False & Fabricated.

The chain of conspiracies being perpetrated for a long time against Param Pujya Sant Sri Asaramji Bapu by a gang of intriguers supported by traitors who have been spending crores of rupees to malign Indian culture was exposed on A2Z News Channel. The truth of the conspiracies being perpetrated by enemies of Indian culture against Pujya Bapuji, who is doing all within his reach to spread the invaluable message of Indian culture throughout the world, was revealed in a sting operation.

In spite of the conspiracies perpetrated by these people to shake people’s faith, the number of people gathering to listen to Pujya Bapuji is breaking all records and gives an affectionate advice to the conspirers, ‘Take a clue from this at least and let wiser sense prevail on you.’
It is worth mentioning that once Pdt Madan Mohan Malviya placed his hand on Pdt Nehru’s shoulder and pointing towards the mammoth gathering that had collected on the Kumbha festival, he said, “Look Nehru! India is a predominantly religious country. Whoever tries to shake the faith of the people of this country will be destroyed by the people.”
Indians can tolerate a lot many things but they cannot tolerate attacks on their faith. Whoever has tried to do it has been made to bite dust. The faith of people in saints and great personages of Indian culture has remained unshakeable.

http://ashram.org/Home/Downloads/tabid/706/Default.aspx

Pranayama is Yoga breathing and is the science of breath control. A set of exercises that focus on the breath work, Pranayama is necessary to keep the body healthy and fit. The word pranayama comes from Prana, which is life energy or life force, Yama, which is control or discipline, and Ayama comes from extension, non-restraint or expansion. Pranayama is for yoga practitioners and it helps them in the meditation process.

Respiration consists of inhaling or breathing in oxygen that nourishes the whole body and energizes every part of the body. Then we exhale or breathe out carbon dioxide that flushes out all the toxic matter from our body. Those who practice Pranayama or breath control can balance the flow of carbon dioxide and oxygen. Absorbing life energy through breath control can unite the mind, body and spirit.

However, in our daily life, which is crammed with work and stress, we do not breathe in the right manner. Our breath is shallow and quick, and so we use only a small part of our lungs. This means that we are able to breathe only a part of oxygen. Fatigue, sleep disorders and heart diseases are some of the problems that crop up because of inadequate breath work. And this leads to restless energy in the body, which depletes the reserve of prana within us. When one practices pranayama, he can reenergise the body by breathing in more oxygen.

Four stages of pranayama: Following are the four stages of pranayama –

• Arambha: This is the first stage of pranayama, where a person becomes interested in Pranayama. This is also known as the commencement stage.
• Ghata: There are three ‘sarisas’, namely, gross, subtle and casual. When all three merge and surround the soul, the stage is known as Ghata.
• Parichay: This is the stage, where the yoga practitioner, experiences the essence of knowledge through the breath work of Pranayama.
• Nispatti: This is the stage where the yoga practitioner goes beyond his physical being and is believed to unite with the supreme powers.

Benefits of pranayama: It is important to work on yoga breathing to enhance the experience and rejuvenate and nourish the body by building the reserves of Prana. Here are the several benefits of practicing Pranayama:

• It is the art of breathing and teaches us how to breathe properly. Most people breathe from the chest, using only a part of lungs for breathing. This is an unhealthy habit and can cause health problems. Pranayama can increase the capacity of the lungs and bring in more oxygen into the body.
• It improves the metabolism of the body and aids digestion.
• Pranayama is also good for improving concentration and focus.
• There are various types of breathing in pranayama. Some of these are: Kapalabhati pranayama, Ujjayi pranayama, Anulom vilom pranayama, Bhramari pranayama, Bhastrika pranayama.

The Yoginis of the past were sometimes wanderers who had left behind their normal social roles as daughter, wife, and mother in order to answer the call of their Beloved. There are many stories of these women going against social conventions in so many ways, including being digambari, wearing only the sky like Akka Mahadevi and Lalla.

Thus said Lalla:

Some people abandon their homes.

Others abandon hermitages.

All this renunciation does nothing,

if you’re not deeply conscious.

Day and night, be aware

with each breath,

and live there.

My teacher, you are God to me!

Tell me the inner meaning

of my two breathings,

the one warm, the other cool.

“In your pelvis near the navel is the source

of many motions called the sun,

the city of the bulb.

As your vitality rises from that sun,

it warms, and in your mouth it meets

the downward flow through the fontanel

of your higher self, which is cool

and called the moon, or Shiva.

This rivering mixture feels,

By turns, warm and cool.”

(Barks 1992:49)

Here we see Lalla not only discussing the importance of renunciation in her own life, but also receiving teachings about the mysteries of pranayama and the inner yogas.

We are fortunate to have the teachings, the poetry, and names of some Yoginis like Lalla and Mirabai and Akka Mahadevi. Yet, the majority of the Yoginis who might be role models for us today are actually nameless, unnamed, or referred to only in relation to a named Yogi.

For example, an unnamed Yogini was one of the teachers and initiators of Padmasambhava. Most of the biographies of the great male practitioners include brief mention of an enlightened woman who gave them precious teachings at a key moment in their development. Maybe she pounded sesame seeds for a living, or herded pigs, or pressed grapes into wine. These Yogis searched out these Yoginis because in Shakta Tantra—and some other forms of Hinduism and in some forms of Buddhism—it is said that women have a better chance of becoming enlightened just by nature of their residence in a human form and thus women are revered as teachers, gurus, consorts, partners, and embodiments of the Goddess. Some even say, that having a female teacher, a female guru, is preferred.

These named and unnamed Yoginis were gloriously alive, free, embodied, and devoted themselves to a life of union with the divine. I honor these amazing women who against all odds lived their lives in accordance with the deepest yearning of their hearts without any mirroring of their path. They made their way by listening to that inner lamp.

Learn an ancient remedy for reducing colds, flu, and seasonal allergies. The Neti Pot is a technique that flushes away bacteria, viruses, pollen, dust, pollutants, and other yucky stuff that likes to hide out in your nasal membranes. Appx. 5 minutes. Enjoy!

Previsouly Pranayama was seen as a mean for spiritual practice with little or no connection with physical health. Recently Ramdev Maharaj did a great job by telling common people about its medical benefits in curing deadly diseases and maintaining good health. There are different pranayama practice e.g. kapalbhati, bhastrika, anulom-vilom for different problems. Here I found a good article tha tells about what all pranayamas needs to be done and how many sets for the same for particular diseases/disorder -

Pranayama for Different Diseases

The following is an excerpt from the book, Ashtanga Yoga for Beginners by Michaela Clarke.

Throughout the practice you use a ‘voiced’ breathing style called Ujjayi breathing. Ujjayi means ‘victorious’, and this breath is designed to help overcome physical and emotional obstacles. You make the distinctive sibilant Ujjayi breath sound by gently contracting the muscles at the back of the throat.

There are several reasons for contracting the throat in this way. Firstly, being able to hear the breath emphasizes its importance while you move through the postures. This helps keep the mind focused. Secondly, it relieves pressure in the nasal passages, preventing them from blocking up and allowing a free flow of air to the lungs. This is particularly important for beginners who may get slightly out of breath during Sun Salutations. Maintaining pressure in the throat also allows breath to be drawn in evenly through both nostrils. In addition, air is heated slightly on the inhalation, helping increase body temperature, which, in turn, improves flexibility.

Breath is connected to and expresses moods and emotions. When we are excited or scared, breathing becomes shallow and quick; when we are calm we breathe deeply and smoothly. If you can learn to control your breathing you are also able to control your state of mind. When practicing the postures of the Ashtanga Vinyasa sequence, allow the sound of your breath to consciously calm and focus your mind.

Linking movements with breath

In Ashtanga Yoga, breathing is continuous and rhythmic, an unbroken chain of inhalation and exhalation that links movements and measures the time you spend in each posture. The process of linking breath and movement is known as Vinyasa. Starting each step of the postures in the book you will find a breath instruction, which you should try to follow. Someone who has been practicing this form of yoga for some time will not usually need to take extra breaths while going into and coming out of postures. But even the most experienced student needs to take extra breaths from time to time when working into difficult or new positions and it is much better to take extra breaths than to hold the breath or rush into postures incorrectly.

It is possible to take extra breaths without interrupting the flow of your practice if you observe some basic principles of breath and movement. As a rule, lifts, extensions, opening or upward movements and back bends are performed on an inhalation. Whereas downward, backward, folding, twisting or contracting movements are performed on an exhalation. For example, you inhale to extend your spine and exhale to fold forward. The key to taking extra breaths during practice is to take them consciously, match them to an appropriate movement and to keep them the same length as the rest of your breathing.

Practice

The best position in which to begin these exercises is sitting upright with legs crossed. If you cannot sit cross-legged, sit on a chair with your back straight and feet flat on the floor. Once you are sitting comfortably, close your mouth and breathe only through your nose. Adjust the timing of your breath so that the inhalation and the exhalation are the same length, with no pauses between breaths. In regular breathing, the exhalation tends to be longer, so you may need to speed the exhalation and slow the inhalation. This encourages deeper breathing.

Ujjayi Breathing

1.) Take 10 breaths. Practice keeping the inhalation and exhalation balanced.

2.) Read this step aloud in a loud whisper. The muscles you use to whisper are the same you use in Ujjayi breathing. The difference is your mouth is shut and the whispering noise is contained within the breath.

3.) Take a deep breath in and then, opening the mouth, contract the muscles at the back of the throat and whisper the noise ‘Haaaa’ as you exhale. Practice until the sound of the exhalation is smooth but easily audible.

4.) Once you can make a satisfactory noise with the mouth open, close your mouth and repeat step 3, this time making the sound on both the inhalation and the exhalation.

Beginners often make strange noises or no noise at all, but with practice this breath can be mastered by anyone.

Question: Can I do Pranayam while driving?

My teacher: It is better to concentrate on driving rather doing shaving, reading papers or doing yoga.
While doing Pranayamam there is possibility of giddiness. Due to this it is better not to do Pranayama while driving.

-o-

How have I had a yoga blog for 9 months without touching on this!? 

In yoga, the Surya Namaskara or Sun Salutation sequence is a series of postures that are typically invoked at the beginning of a practice in order to awaken, lengthen, limber, and build the heat for deepening the rest of the practice.  The purpose is to warm up and begin to move the prana (breath energy) through the body, so the sequence is always moved along according to the inhales and exhales.  Warm up with sun salutations!

The poses that are traditionally called on are:

• Tadasana- Mountain Pose
• Urdhva Hastasana- Raised Hands Pose
• Uttanasana- Standing Forward Bend
• Ardha Uttanasana- Standing Half Forward Bend
• Dandasana- Plank pose
• Chaturanga Dandasana- Four-Limbed Staff Pose or Low Plank
• Urdhva Mukha Svanasana- Upward Facing Dog OR Bhujangasana- Cobra Pose
• Adho Mukha Svanasana- Downward Facing Dog
• Anjaneyasana- Low Lunge

There are many variations!  I most often make these exchanges and additions:

• Low Lunge could be High Lunge or Virabhadrasana I -Warrior I 
• Utkatasana- Powerful Chair Pose
• Balasana- Child’s Pose could be used instead of Downward Dog in a more quieting flow.
• Virabhadrasana II- Warrior II, could follow Warrior I.

I like to use “Surya Namaskara A” that utilizes the postures without lunging.  Here is a sequence I use, with the breath cues.  Start with 2-4 breaths per pose, and then take the sequence a few cycles with one breath per movement, as you are comfortable.

1. Begin in Mountain Pose, pressing through the feet, and gently engaging Mula Bandha.
2. Inhale, sweeping hands high into Raised Hands Pose.
3. Exhale sweep the arms through heart center and dive to a Standing Forward Bend.
4. Inhale to lift halfway and lengthen the spine into Standing Half Forward Bend.  Draw the shoulders away from the ears, and lift the chest.
5. Exhale to Standing Forward Bend, bending the knees and placing hands on the mat.
6. Inhale to Plank Pose.  Drop the knees as an option to knees plank.
7. Exhale lower to Low Plank.  Keep the shoulders above the plane of the elbows, and the elbows directly over the wrists. 
8. Inhale to Upward Facing Dog, or Cobra Pose.
9. Exhale to Downward Facing Dog, taking 3 long breaths.
10. Exhale the feet between the hands to Standing Forward Bend.
11. Inhale to lift halfway and lengthen the spine into Standing Half Forward Bend. 
12. Exhale to Standing Forward Bend.
13. Inhale to Raised Hands Pose.
14. Exhale hands to heart, Mountain Pose.
15. REPEAT!

Surya Namaskara B begins to warm the lower body more with lunging or Warrior postures. Here is a sequence I use, with the breath cues.  Start with 2-4 breaths per pose, and then take the sequence a few cycles with one breath per movement, as you are comfortable. 

1. Begin in Mountain Pose, pressing through the feet, and gently engaging Mula Bandha.
2. Inhale, sweeping hands high into Raised Hands Pose.
3. Exhale sweep the arms through heart center and dive to a Standing Forward Bend.
4. Inhale to lift halfway and lengthen the spine into Standing Half Forward Bend.  Draw the shoulders away from the ears, and lift the chest.
5. Exhale to Standing Forward Bend, bending the knees and placing hands on the mat.
6. Inhale to Plank Pose.  Drop the knees as an option to knees plank.
7. Exhale lower to Low Plank.  Keep the shoulders above the plane of the elbows, and the elbows directly over the wrists. 
8. Inhale to Upward Facing Dog, or Cobra Pose.
9. Exhale to Downward Facing Dog, taking 3 long breaths.
10. Exhale drawing the left foot forward between the hands.
11. Inhale and sweep arms high into a lunge or Warrior I.
12. Exhale hands down, leg back, lowering to Low Plank.
13. Inhale to Upward Facing Dog, or Cobra Pose.
14. Exhale to Downward Facing Dog, stepping forward on the exhale with the right foot between the hands.
15. Inhale and sweep arms high into a lunge or Warrior I.
16. Exhale hands down, leg back, lowering to Low Plank.
17. Inhale to Upward Facing Dog, or Cobra Pose.
18. Exhale to Downward Facing Dog, taking 3 long breaths.
19. Repeat from Step #10 for as many cycles as you’d like.
20. Exhale the feet between the hands to Standing Forward Bend.
21. Inhale to lift halfway and lengthen the spine into Standing Half Forward Bend. 
22. Exhale to Standing Forward Bend.
23. Inhale to Powerful Chair Pose.
24. Exhale to Standing Forward Bend.
25. Inhale to Raised Hands Pose.
26. Exhale hands to heart, Mountain Pose.

Here is a flow I wrote and guided recently with my power vinyasa class, built around the Sun Salutation and the principles of it.  This got HOT! 

• Power Vinyasa SUN FLOW

How about you…are you a “Sally Sunshine?”

I like to keep these in my instructor fold for quick reference.  Several sources were used to form my own version of instructions for the poses. 

• Marichi I Pose Instructions
• Jalandhara Bandha
• Uddiyana Bandha
• Mula Bandha

Disclaimer: I am not yet a certified yoga instructor. The knowledge, ideas, and opinions expressed here are not intended to be formal instruction. If you plan to start a yoga practice, or if you have one and plan to do any of the yoga poses described in this blog, please seek out yoga teacher to guide you with hands-on instruction.

The word Yoga comes from the Sanskrit word “Yuj” meaning to yoke, join or unite. This implies joining or integrating all aspects of the individual – body with mind and mind with soul – to achieve a happy, balanced and useful life, and spiritually, uniting the individual with the supreme.

In India, Yoga is considered one of the six branches of classical philosophy and is referred to throughout the Vedas – ancient Indian scriptures and amongst the oldest texts in existence.The Upanishads are also broadly philosophical treatises which postdate the Vedas and deal with the nature of the “soul” and universe.

According to the Yoga Sutras of Patanjali, the ultimate aim of Yoga is to reach “Kaivalya” (emancipation or ultimate freedom). This is the experience of one’s innermost being or “soul” (the Purusa). Then one becomes free of chains of cause and effect (Karma) which tie us to continual reincarnation. In Kaivalya one is said to exist in peace and tranquillity, having attained absolute knowledge of the difference between the spiritual which is timeless, unchanging and free of sorrows, and the material which is not.

Today, we were reciting Sunderkanda.  Now, in the version of Sunderkanda as recited by Ashwin Pathak, in some of the shlokas he follows it by Shree Rama Sharnam mama.  However, he speaks Ramaa instead of the traditional Rama without an aa at the end of m.  The normal and real pronounciation is M with an abrupt end. 

This difference in pronounciation makes a tremendous difference.  When pronounced with the longer aa, the prana or vital energy of the body leaves the body.  However, when I recited it with the shorter a, the abrupt ending of m in Ram, the prana actually stays within the body and if you have a pure anarkarana, the prana actually starts to go within.  Moreover, today as I was reciting it, everytime I said Ram the body actually felt pleasure.  I cannot describe it further except make a simple statement that the cells in the body, the body itself had some soft of pleasure in the recitation.

Before I forget I should add that in the previous experience in which Gurudev narrated what had happened to Mataji at the time of her passing, it was Gurudev in the new body, who told me about it!

As per Aurobindo’s way of describing it,  the cleaning process for the mental portion of the subconscient is complete.  I suspect the next 2 parts that need to be cleaned are the vital and then the physical part of the subconscient.

Yesterday, my daughter Viha was extremely upset and emotional.  I finally laid down on the swing in the living room, did Trataka (yes, I can do it very succesfully now) at the agna chakra and sent in my prana in her body and turned it within.  The change in her is dramatic and immediate.  She has learnt it is very important not to be emotional and today for the first time while we sat together to do her college application etc, she was able to focus without being upset. 

One other incident, we were driving and I suddenly had the bhava of helping the kids by giving them the jagrat mantra of Kashinathdada.  The mantra is very much alive in me and I give both Pujan and Viha the mantra and asked them to recite it after me. My only wish was that in the future, in their life time if they have hardships, the mantra can help them.  All that was needed was for them to recite the mantra once, out aloud after me.  They both missed the opportunity and chose to fight me and question me on it.  I got upset and angry, the rest of the family has no idea why I was upset and what they missed out on.

Similarly, once when we were driving, I saw Ganapati dada in front of me….I immediately asked everyone to be silent and pray and recite the ganesh mantra.  How unfortunate for my mother that she could not even recite the name of Ganapati dada for 30 seconds before she chose to ask questions about friends in Dover.   My mother will never understand many opportunities she has missed out in life because of her constant habit of interrupting when divine blessings are about to fall on her!  I get upset with her but she still cannot modify her behavior.  Incidentally, she has 10,000 more years before she will reach salvation. 

Lastly 2 more disclaimers.  Please do not take everything that I say at face value.  The experiences are real, but there is always a slight possibility of misunderstanding an experience on my part.  I have no desire to start a new religion or a sect or people following anything that I say.  Only accept the things that are written in the scriptures.  My experiences are entirely in accordance with the scriptures though.

Today, after an interval of many years, I was able to do the Kriya Yoga again.  This is the real kriya yoga where when you take the breath in, the breath and the prana disappears completely and you have to inhale again (there is no exhalation). This is called Kriya yoga or keval pranayama or keval kumbhaka.  The scriptures describe that a person can finish of the karama of an entire life with one pranayam.  However to achieve that, this is the only and true way of doing the pranayam where it can be accomplished.

We breathe, almost unknowingly, our entire life.  To live is to breathe.  The absence of breath leads to the loss of one’s physical life – and yet, we are unconscious of its power and its ability to so vividly change our life experience.

All too often I recognize that I am not breathing – rather, I am holding my breath.  Several times a day I have to mindfully correct myself.  I may even have to verbally say, ‘breathe’.  Within moments I notice a shift in my body.  Physically, my shoulders drop and my stomach expands rather than my chest.  Mentally, my mind shifts from future moments to the present.  Emotionally, my mood lightens.  However, persistence is the means to sustaining this awareness, since very swiftly one’s mind can move from the breath to daily activities.

When the breath wanders the mind also is unsteady.  But when the breath is calmed the mind too will be still, and the yogi achieves long life.  Therefore, one should learn to control the breath.

~Svatmarama, Hatha Yoga Pradipika

Prana (प्राण), a Sanskrit word, translates to vital energy, life force or vital life.  Prana feeds the mind and the physical body.  Pranayama (प्राणायाम) can be translated to restraint of prana or breath. Yoga often refers to pranayama as ‘breath control’ and prana as breath.  Thus, breath can be thought of as ones vital energy, life force or vital life.

The universe is filled with prana.  The universal prana is thus the Para-Prakiti (pure Nature), immanent energy or force which is derived from the infinite Spirit, and which permeates and sustains the universe.

~ Paramahansa Yogananda

In an age where we habitually turn to stimulants to carry us through our often tumultuous days, our breath is always with us and can transform our daily experience when we become more conscious (mindful) of its power.

A healthy mind has an easy breath.  ~Author Unknown

A Basic Breathing Exercise

Simply observe (be conscious of) your breathing.

And note:

• Do you hold your breath?
• Do you breathe fast? Slow?
• When you breathe, does your chest expand?  Does your stomach expand?
• Do you feel calm or anxious?
• Do you carry tension? If so, where in your body is it present?
• What happens when you start to change your breathing patterns?  Do you notice a change in your body?

The Watching of Others

Here is another simple exercise:

• Observe the breathing patterns of a small child (an infant).   Infants instinctively breathe through their diaphragm – watch as their stomach rises and falls.
• Alternatively or additionally, observe an animal breathing.  A dog’s stomach will expand and contract when panting (rather than its chest).

Take a few moments to make notes in your mind or on paper of your observations.

Namaste

The second day of the advanced meditation program in Kannada saw songs of deep meaning being sung in satsang.

One participant had composed a song based on the wisdom from the previous day. The song was a declaration of the beautiful, ‘I don’t know’ and a realization of the foolish mind that thinks that it knows.

Sri Sri: You know, when one accepts that one is a fool then he is actually intelligent. A real fool does not recognize his foolishness.
We are in a universe full of secrets.

We are floating in the ocean of infinite secrets. There are infinite secrets in every atom. Science tries to discover and reveal these secrets but this attempt is like trying to discover the ocean in a small boat. It is that small, and there is so much more left to discover, which is impossible. And when science tries to find one secret, ten more arise. No scientist can say that, ‘I know all the secrets of the universe’. No one can say that. As science discovers more, it finds that there is so much more that is unknown, a secret.

So, love the secret! Honor the secret! This is the Chidambara rahasya. There are infinite secrets in the consciousness. You can’t understand all of them. The sky is endless. Like the sky, even secrets are endless. Our ancestors honored secrecy. A mantra is kept secret when we want to do japa (chant).

What you keep as a secret, grows. We don’t express our love, we don’t say ‘I love you’ everyday. When you are so deeply in love, just one glance is enough. Sometimes by saying it so many times, the love diminishes. If you do not express yourself at all, then also it is of no use.

There is the appropriate way to express your life experiences. It should be like sowing a seed. It is a sown a few inches deep, not just on the surface level nor too deep. Then the relationship lasts for the whole lifetime. No child tells the mother, ‘I love you’, all the time- it is shown through his actions.

A yogi always does things in moderation – neither too much work nor sleep. Neither too much food nor too much fasting is favorable. It is not a favorable solution.
If you don’t eat for days or do such things then it is not only a torture for your body but also a torture for your soul. So have moderation in your food, interactions and speech. Then yoga siddhi (state of perfection) is attained and all sadness fades away. So, to become free from sorrow continue to do your sadhana and meditation.

Meditation happens to us. We don’t have to do it, with an effort. And the solution to be free from any obstacle to meditation is to sit in that space of the beautiful ‘I don’t know’.

In the Chidambaram temple, there is a screen and behind it there is only a wall. It looks as if you are bowing down to a wall but there is a deeper meaning behind it. It signifies the akasha tattva (the space principle). When you move the screen, the space is revealed. When you remove the veil of illusion and desires, you experience the vast infinite inner space. For a few moments your mind becomes free from thoughts. We realize that there is some secret of which we have had a small glimpse, like a flash, and this experience brings a transformation in life.

Q) How do you go beyond karma? When did it start and when will it end?
Sri Sri: When did the world begin?
Audience: I don’t know!

Sri Sri: When will the world end?
Audience: I don’t know!

Sri Sri: This question is also like that. We don’t know when the cycle of karma started. We don’t know the beginning but the seeds of karma can be burnt in the fire of knowledge.

Q) Guruji, why do we have to suffer because of our past impressions? In the present we are innocent.
Sri Sri: If you plant a coconut tree three years back then you enjoy the fruit later. You put money in the bank and expect it back with interest isn’t it? Will you agree if the bank tells you to forget about it because it was so many years ago that you put the money? You want only the fruits which are favorable!
We need to realize, accept our mistake and move on. Then the intensity of the karma reduces.

Asking forgiveness for all mistakes made knowingly and unknowingly is part of our pujas also.

Q) Guruji, there are so many spiritual leaders, do we need to visit all and read their teachings?
Sri Sri: Respect and honor everybody. Follow one path. Suppose you meet four gurus and you take four mantras and techniques, which one will you use? It is like trying to reach your destination on four different boats at the same time! You will reach nowhere. If you had a guru before and you have come here now, know that he sent you here. Even saying ‘all gurus’ is wrong. There is only one guru principle. And all the Masters want only your happiness. When you want to dig a well, if you dig two feet deep in ten places, you will not find water. You need to go deep in just one place. There is no need to go everywhere, it’s not necessary. When you have faith in one path and move ahead then for sure you will reach your destination.

Q) How do I free myself from weaknesses? Does performing puja help?
Sri Sri: Satsang, meditation and pranayama is the best gift to you. Chanting mantras, doing pujas has its place. Don’t worry too much about it. Meditate and do a little puja. Don’t leave it out completely nor overdo it.

Q) How do I see God?
Sri Sri: Have you seen the breeze? Yet you know it is there. You can feel it. Similarly you can’t see God but the heart feels the presence, the prana (life-force).

Q) Guruji, you have said to love the secret, but I feel curious to know it also!
Sri Sri: Curiosity is natural. It sharpens the intellect. Loving the secret refines the feeling level. Life is a balance of the intellect and the feelings.

Q) Technology and science have advanced so much, when will spirituality grow?
Sri Sri: It’s already happening. So many of you are here. In our country science and spirituality are not in conflict. They complement each other. Both are necessary. Bhava (heart level) and buddhi (head level) are both required. When you watch TV, seeing and listening is important.

Q) Guruji, when I heard that the world is going to come to an end in 2012, it was a blessing in disguise for me because I was able to stop my racing and really look at myself and do the things I really wanted to. I could bring some rest for my mind.
Sri Sri: Pralaya (dissolution) can happen anytime. Thousands of black holes can swallow the solar systems, the sun is carefully moving through them. Whether dissolution happens or not, you still keep your calm and work to uphold justice and the truth without being caught up in craving and aversion. Do what you can.

Jai Gurudev!

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

This is a demontration of some very potent breathing and bodyweight exercises that are part of the KetYoga system.  Breathing is the most vital process of the body, but it is frequently overlooked in today’s training protocols.

The breath, body, and mind are three expressions of one being, interdependent and interrelated. The body is the most material vehicle of human experience, and most of us are more or less unconscious of our bodies, until we begin practicing Yoga. Mind, in Yoga, refers to consciousness in its various aspects, for instance feelings, thoughts, perceptions. The breath acts as a bridge between body and mind, an energetic corridor connecting the two poles of our being dynamically.

Physically, the breath nourishes and cleanses the body, and the act of breathing serves to exercise & strengthen muscles, e.g., the diaphragm, healthy maintenance of which is crucial to physical well-being. Energetically, the breath is an expression or vehicle of prana, or life-energy; that which enlivens the body and maintains its internal and inter-environmental harmony. The breath harmonizes our emotions and mental activity, and calms both, at the same time as it impacts every part and system of the physical body.

“Você não criou seu corpo nem é capaz de controlar as funções dele. Uma inteligência maior do que a mente humana encontra-se em ação. É essa inteligência que mantém tudo na natureza. Você pode se aproximar dessa inteligência percebendo sua própria energia interna. Sentindo a presença da vida dentro do seu corpo.

O ar que você respira é natureza, como também é natureza o próprio ato de respirar. Preste atenção na sua respiração e perceba que não é você quem a controla. É a respiração da natureza. Se você precisasse lembrar de respirar, morreria logo. E se tenta parar de respirar, a natureza se encarrega de manter essa respiração. Ao sentir a respiração, e ao aprender a prestar atenção nela, você se conecta à natureza da forma mais íntima e poderosa. É um ato extremamente curativo e reabastecedor. Ele promove uma mudança, passando do mundo conceitual do pensamento para o mundo interior da consciência livre de condicionamentos.

Há um grande silêncio envolvendo toda a natureza. Esse silêncio também envolve você.

Só quando mantém a calma e o silêncio em seu interior, é que você pode alcançar a região de calma e silêncio onde vivem as pedras, as plantas e os animais. Só quando o barulho de sua mente silencia, você se torna capaz de ligar-se à natureza num nível profundo, e ultrapassar a sensação de separação causada pelo excesso de pensamento.

A natureza pode levar você à calma interior. Quando você sente a calma que a natureza te dá, e participa dela, essa calma fica permeada e enriquecida pela sua atenção. Esse é o seu retorno à natureza.”

texto de Eckhart Tolle, fotos de Michael Kenna

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