Yoga - A Path of Life
By Swami Satyanand In the ancient Sanskrit texts, as well as the literature of Yoga, the nature and function of Prana is conveyed in variety of meanings depending on the context. Sometimes Prana signifies the life-principle, or vital life force. At other times it indicates all of the autonomic reflexes that preserve life. Yet again, in other contexts Prana is described as the force behind nerve conduction and the motor impulses that guide the physical activity of the body. The Role of Pranayam By Pradip Bulsara Dynamic Yoga Asana for healthy spine Bhamari Pranayama Peace Within Relief from Stiff Neck & Neck Tension A series of poses for keeping the body and mind young Introduction to Mudra The Sanskrit word mudra is translated as “gesture” or “attitude.” Yogis have experienced mudras as attitude of energy flow, intended to link the individual pranic force with universal or cosmic force. Mudra is also defined as a “seal,” “short cut” or “circuit by-pass.” Hasta, hand mudras: The hand mudras redirect the prana being emitted by the hands back into the body. Mana, head mudras: The head mudras utilize the eyes, ears, nose, tongue and lips. Kaya, postural mudras: These practices utilize physical postures combined with breathing, concentration, applying bandhas (locks). The practice of mudras develops an awareness of the flow of prana in the body, which leads to pranic balance enabling one to realize the higher state of consciousness. Sectional Breathing & Hasta Mudras: Abdominal breathing with Chin Mudra: Thoracic breathing with Cinmaya Mudra: Clavicular Breathing with Adi Mudra: Yogic breathing with Brahma Mudra: The whole process should be relaxing and comfortable. Repeat each section at least 10 times. Peace Within Chandra Namaskara The word Chandra means moon. Just as the moon, having no light of its own reflects the light of the sun, so the practice of the Chandra Namaskara reflects that of Surya Namaskara. The sequence of asana is the same as Surya Namaskara except that ardha Chandrasana is performed after ashwa sanchalanasana (after position 4, and 9 in Surya Namaskara). This posture develops balance and concentration, which adds another dimension to the practice. Position 1: Position 2: Position 3: Position 4: Position 5: Position 6: Position 7: Position 8: Position 9: Position 10: Position 11: Position 12: Position 13: Position 14: Viloma Pranayama One of the ways to extend the duration of inhalation and exhalation is through viloma pranayama. In normal breathing inhalation and exhalation flow smoothly and evenly. Viloma means to go against the natural flow and in this case it means interrupt the natural flow of inhalation or exhalation. The viloma pranayama technique can be practiced lying down, sitting or standing up. Here the technique is described sitting down with arm movement; realize that it can also be done without moving your arms. First Phase: Interruption of Inhalation Second Phase: Interruption of Exhalation Final Phase: Interruption of Inhalation and Exhalation Taking Care of Eyes The following simple exercises help to alleviate various disorders related to the malfunctioning of the eye muscles. The eye exercise should be practiced regularly with patience and perseverance. It takes years for the eyes to become defective and it will take time before noticeable progress is made. Before starting the practices it is a good idea to splash cold water onto the eyes a few times. Eye exercise should be performed without any strain and with normal breathing. Palming: Close your eyes. Rub the palms of the hands together vigorously until they become hot. Place the palms gently over your eyelids. Feel the warmth and energy being transmitted from the hands into the eyes and eye muscles. Remain in this position until the eyes have absorbed the heat from hands. Repeat at least 5 times. Blinking: Sit with the eyes open. Blink the eyes 10 times quickly. Close the eyes and relax for 10 seconds. Repeat at least 5 times. Side Ways Viewing: Raise the arms to the side at shoulder level, keeping them straight, and point the thumbs upwards. The thumbs should be just in the peripheral vision when the head is facing forward. Without moving head, focus the eyes on the following one after another. Rotational Viewing: Hold the right fist in front with the right thumb pointing upward and the elbow straight. Make a large circular movement with the right arm. Keep the eyes focused on the thumb without moving the head. Perform at least 5 times clockwise and then 5 times anticlockwise. Repeat with the left thumb. Up And Down Viewing: Keeping the arms straight, slowly raise the right thumb while following the motion of the thumb with the eyes. When the thumb is raised to the maximum, slowly return to the starting position, all the time keeping the eyes focused on the thumb without moving the head. Repeat 5 times with each thumb. Near and Distant Viewing: Energy Flow Ashtanga Yoga (Eightfold Yoga) Yoga, based on ancient Indian wisdom and culture, is more than 5,000 years old and has been referred to as Sanatan, which means eternal as a process of evolution and Puratana, meaning very ancient. The source of yoga resides in the Vedas, the Upanishads, the Gita and the Sutras of Patanjali. It was Rishi Patanjali, rightly called the Father of Yoga, who compiled, synthesized, systematized, refined and laid down eight steps which form the basis on which system of yoga works. The eight steps, known as Ashtanga (eight fold) yoga consists of Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. These steps were formulated with the understanding of mind, body and soul. The Ashtanga yoga takes one step by step to seek union and self-realization. Yama (Restraints) - Practice of five Yamas in thought, word, and deed guard us against the pitfalls. The five Yamas are: 1. Ahimsa (Non Violence) 2. Satya (Truth) 3. Asteya (Non-Stealing) 4. Bramacharya (Non-Indulgence in sex) 5. Aparigrah (Non Covetousness) Niyama (Observations) - The five Niyamas are: 1. Shaucha (Absolute Purity) 2. Santosha (Contentment) 3. Tapa (Austerity) 4. Svadhyaya (Self-Study) 5. Ishvarapranidhana (Surrender to God) Asanas (Postures) - Regular practice of asanas results in the purification of veins and nerves and hence has preventive and curative effects. Pranayama (Management of Bioenergy) The yogic method of harmonious, deep breathing and mastery of breath brings about sedative effect on the nerves, helps establish mental equilibrium, steadiness and prepares one for the next step. Pratyahara (Withdrawal of mind from Senses) Practice of previous steps brings about a state of relaxation and increased energy to manage one’s mind from external attractions. Dharana, Dhyana, and Samadhi These steps take one to the higher aspects of Raja yoga, which begins with Concentration and ends with Absolute Consciousness. Relief from Stiff Neck & Neck Tension Shoulder Lifts Start off with shoulder lift. Lift both shoulders up and simultaneously drop them down. Repeat the shoulder lift 10 times. Breathe in while lifting the shoulders and breathe out when dropping the shoulders down. Opening/Closing Mouth Open your mouth wide and then close. Repeat the opening and closing of your mouth 10 times. Breathe out while opening the mouth and breathe in after closing the mouth. Bite Right/Left Bite on the right side and then on the left side. Repeat biting on the left and right 10 times on each side. Breathe out as you bite and breathe in as you relax your mouth. Wiggle Left/Right Keep your lower jaw relaxed, mouth slightly open and wiggle your jaws left and right. Repeat 10 times. Breathe normally. Close your mouth, pucker your lips and rotate clockwise 10 times and then anticlockwise 10 times. Breathe normally. Repeat the movements from the top at least three times. This set of movements can provide relief from neck tension and regaining neck mobility. Try it out and have fun doing it.
Pran and Pranayam
But most often Prana is identified with respiration, or the breath.
The concept of Prana may be understood at two levels, the universal and the individual. Universal Pran is the creative energy that arises from the Universal Spirit. Similarly, individual Pran springs forth from the individual Spirit.
At the individual level Pran manifests as physical activities on the material level, and as mental activities on the subtle level. Thus Pran puts both the body and the mind in motion, and serves as a link between the physical and subtle bodies.
Pran may be viewed as the spiritual energy out of which matter evolves. The entire atmosphere of Universe is filled with imperceptible energy. It takes but a subtle impulse of the Universal Spirit to spontaneously transform these vibrations into energy (Pran), which in turn manifests as matter in the form of Nature (Prakriti). Pran vibrates and manifests according to Divine Will. This process is also described by Einstein, who says that matter is nothing but energy reduced to the point of invisibility.
When Prana is regulated and properly directed, it can energize the various parts of the body, purifying and rejuvenating them. Ultimately, when one gains control over Prana, spiritual powers known as Siddhis are attained.
But without control of Pran significant spiritual growth is not possible. Thus, the first step in the Spiritual path is the recognition of Pran and the understanding of its role in the body, while the final step is taken when the Yogi gains complete control of Pran.
Pranayam is the most important of the eight limbs of Ashtang Yoga. Prana means life-force and “ayam” means regulation or control.
Thus Pranayam means the regulation or control of the vital life-force known as Pran. Mastery of Pran, and the ability to control its movements, is an essential requirement for the advanced stages of Yoga.
Pranayam, or the practice of Yogic breathing, helps to remove impurities from the gross and subtle bodies. Initially, the practitioner understands prana only in the form of the physical breath, and his experiences with it are restricted to the material plane.
Eventually, he realizes that Prana’s field of operation includes the currents of vital air that flow through the subtle channels of subtle body. Finally, the practitioner experiences prana as the spiritual energy that purifies the mind and the intellect.
Thus, the respiratory process is unique: although it is an involuntary process, it can be consciously brought under partial or even total control. This fact forms the basis of precept of Pranayam.
Pranayam gradually removes mental and physical defects as it purifies the gross and subtle channels of the body. As a result, this Yogic technique establishes the introversion of mind required for the higher practices of Yoga.
When the techniques of pranayam are introduced to the respiratory process, yogic breathing is performed more slowly and the exhalations become longer than the inhalations. This gradual process causes the vital life force known as prana to come into play, which energizes and intensifies the practice of Yoga.
The yogi’s goal is to control the body’s nervous system through the scientific regulation of the respiratory system. This process of breath-control has far-reaching effects on both the body and the mind.
It bestows a feeling of lightness and wards off evil. It purifies the body and enhances the psychological efficiency of the mind. It increases gastric fire and bestows suppleness and brightness upon the practitioner.
But ultimately the most prized goal of Pranayam is the internalization of consciousness that makes super-conscious perceptions possible.
Breath is life. Each creature on this earth—be it human, animal, insect, or plant— begins its existence with the act of breathing. Life itself is sustained by continuous respiration. When the breath stops, all other life processes also come to standstill.
Prana is a great blessing to mankind for it energizes the primary components of the microcosm: body, mind, ego and intellect. In the Shiva Svarodaya it is said: “Pran is a great friend, companion, and brother to all human beings in this world, because everything can be achieved with its help.” Vedanta philosophy says, “Prana is Brahman, or Absolute Reality.” Finally, in the Yoga Chudamani Upanishad it is said, “So long as Prana is restrained in the body, the soul will not leave the body: then there is no fear of death.
Hence, one should practice the regulation, or control, of prana.”
The five major vayus (pran, apan, udan. Saman. Vyan) are collectively described as “samanya-karan vrutti”, or “balancing the activities within.” This indicates that the five vayus also control and harmonize the subtle activities of the antahkaran, or the internal cognitive faculty composed of consciousness, intellect, ego, and mind.
This instrument of cognition governs the activities of knowing, feeling, and willing.
The ancient sage Yagnavalkya says: “Breaths eats up the body.” This means that the continuous process of respiration gradually exhausts life. When the breath is exhausted, respiration ceases and the activity of the life force (prana) no longer functions in the body. As a natural consequence, the body ceases to live.
The life span of each living being is fixed by destiny and determined by a specific number of breaths. The respiratory rounds available to each creature will vary according to species and individual; accordingly, the person who breaths slowly will actually extend his life-span.
The mere act of breathing will not produce a long and healthy life unless some rhythm and regulation are consciously introduced to the breathing process.
Flow of Energy
These groups of Asanas are used to improve the flow of energy in the body. This improves the flow of energy in the spine and improves the function of the endocrine glands.
Rajju Karshanasana (pulling the rope)
Sit on the floor with legs straight and together. Keep your arms straight with elbows locked. Imagine there is a rope hanging in front of your body. Reach up with the right hand to grab the rope over your head and then gently pull down on the rope bringing your arm towards your right leg. Repeat with the left arm to complete one round. Practice 10 rounds.
Gatyatmak Meru Vakrasana (dynamic spinal twist)
Sit on the floor with legs outstretched. Separate the legs as far out as possible, keeping the knees locked. Keep the arms straight, twist to the left and touch the left big toe with the right hand, while swinging the left hand around the back and looking through the left side. Twist in the opposite direction and bring the left hand to the right toe, while swinging the right arm around the back turning and looking back through the right side. This is one round, practice 10 to 20 rounds.
Chakki Chalanasana (churning the mill)
Sit with the legs stretched out straight about one foot apart. Interlock the fingers of both hands and hold the hands out straight in front of your chest. Bend forward keeping the elbows locked and the arms straight in front moving in action of churning a mill with an old fashioned stone grinder around your feet. Swivel to the right so that hands pass above the right toes and as far right as possible. Lean back on the backward swing, moving the body from the waist. On the forward swing, bring the arms as far left as possible over the left toes, then back to the center position. This completes one rotation. Practice 10 rounds clockwise and then anti-clockwise.
In the same sitting position separate the legs as far wide as possible and repeat the above movement.
Nauka Sanchalasana (rowing the boat)
Sit with both legs straight in front of the body. Clench the hands as thought grasping oars, with the palms facing down. Bend forward from the waist as far as possible straightening the arms and then lean back drawing the hands towards the shoulders. This is one round. Practice 10 rounds in one direction and then reverse the direction.
In the same sitting position, spread the legs so that the feet are three to four feet apart. Repeat the above movement over the right leg, then the left and then over the space in the middle.
Kashtha Takshanasana (chopping wood)
Sit in a squatting position with the feet flat on the floor. The knees should be separated from each other. Clasp the fingers of both hands and place them on the floor between your feet. Raise the arms as high as possible above and behind the head. Make a downward stroke with the arms as if chopping the wood, returning the hands back on the floor. This is one round. Practice 10 rounds.
Namaskarasana (salutation pose)
Sit with squatting position with the feet flat on the floor about two feet apart. Bring the hands together in front of the chest in a gesture of prayer and bend the head backward. Straighten the arms in front bending the head forward. Return to the starting position. This is one round. Practice 10 rounds.
Vayu Nishkasana (wind releasing pose)
Sit in a squatting position with feet about two feet apart. Grasp the insteps of the feet, placing the fingers under the sole with the thump above keeping the arms inside pressing against the knees. Straighten the knees bring your head forward toward the knees. Return to squatting position. This is one round. Practice 10 rounds.
Kawa Chalasana (crow walking)
Sit in squatting position with the feet apart and hands on your knees. Take small steps in the squatting position. As you step forward bring the opposite knee to the floor. Take up to 50 steps.
Jhulana Lurkhakanasana (rocking and rolling)
Lie flat on the back. Bend both legs to the chest. Interlock the fingers of both hands and clasp them around the shins just below the knees. Roll the body from side to side 10 times. Sit in a squatting position. Interlock the fingers of both hands and clasp the around the shins just below the knees. Roll the whole body backwards and forwards on the spine. Try to come up into squatting pose on the feet when rocking forward. Practice 10 times.
Tiger Stretch
Sit in a squatting position. Place your palms next to your feet and jump back with your feet and arch your back and look up. Jump forward to bring the feet near the palms in the starting position. Repeat 10 times.
Wall -Stretch
Sit in a squatting position neat the wall, facing away from the wall. Place both palms on the floor and jump up the wall. Raise the head up and arch down. Lower your head and arch up. This is one round. Complete 10 rounds.
Most of our daily life routines produce extensive uneven stress on the back. Listed below are some of the standing yoga asanas that can be practiced daily as a therapy as well as maintaining a healthy spine. Breathe normally throughout the practice and do as much as you can comfortably. If any of the asanas aggravates the problem stop doing it and move on to the next one.
Tadasana - Stand straight keeping your feet shoulder width apart. Interlock the fingers and raise the arms over the head as the heels are raised coming up onto the toes. Once the palms are raised above the head turn the palms upward. Lower the arms and heels slowly to come back to the starting pose. Repeat at least 6 times. In the beginning it may be difficult to maintain balance but with practice it becomes easier.
Utthanasana - Stand straight keeping your feet shoulder width apart. Place your palms on your waist. Slowly bend the knees and lower the buttocks about half a foot. The knees should bend outward over the toes and the spine should be straight. Straighten the knees and return to the upright position. Repeat at least 6 times.
Padahastasana/Uttitardhachakrasana - Stand straight keeping your feet shoulder width apart. Place your palms on your thighs and slowly bend forward from your hips, keeping the spine straight, or bend as far as comfortable. Bend the knees, place the palms on the waist and bend backward as far as comfortable. Slowly come up to standing position. Repeat forward and backward at least 6 times.
Trikonasana - Stand straight keeping your feet one leg apart. Raise the arms sideways to shoulder level. Slowly bend forward twisting the trunk so the left, bringing the right hand to the left foot then twist to the right, bringing the left hand to the right foot. Repeat at least 6 times on each side as fast and freely as possible. After finishing the movements stay in forward bend for few breaths before returning to the standing position.
Triyanka Tadasana - Stand straight keeping your feet shoulder width apart. Interlock the fingers turn the palms outward and raise the arms over the head. Slowly bend to the left side from the waist. Do not bend forward or backward or twist the trunk. Slowly come to upright position and then bend to the right. Repeat at least 6 times on each side.
Kati Chakrasana - Stand straight keeping your feet shoulder width apart. Slowly twist the body to the left bringing the right hand to the left shoulder, wrapping the left arm around the back and looking over the left shoulder as far as possible.
Repeat on the other side to complete one round. Repeat at least 6 times.
Practice Savasana for few minutes after the practice.
Bhamari is the humming sound made by the black bee. In this pranayama one imitates the same deep sound of the bee. The vibration of bhamari produces a soothing effect on the mind. Sit in a comfortable cross leg posture, jaws relaxed and the teeth slightly apart. Breathe in through the nose and then exhale slowly while softly making a deep steady humming sound like the black bee. Listen to the sound with the awareness focused between your eyebrows. At the end of the exhalation, breathe in deeply and repeat the same process. Perform 10 to 12 rounds. Relax and observe sounds produced inside.
Variation
Plug your ears with the thumbs, resting the other four fingers on the head and perform bhamari pranayama.
Staying In Touch: The air inside our body in our lungs is in touch with the blood, which in turn is in touch with each and every cell of the body. The air outside our body is in touch with our skin, which is in touch with everything inside our body. The air outside is in touch with the air inside which is in touch with the entire body. So in essence to be in touch with each other one has to focus on the breath without forcing your breath in or out. Just by observing the breath flowing in and out of the body will make one relaxed and in touch with the entire universe. Practice of this technique will allow you be in touch with your nearer and dearer ones all the time and help you communicate peace with all.
With all the battles in my head
Can there be peace, can there be peace
With all the conflicts in my mind
Can there be peace, can there be peace
Peace is in my heart you know
But the battles are in my head
So find Peace within, Peace within, Peace within.
How do you find Peace?
I was asked to find a quiet place where there are no noises to sit down and meditate. No matter where I went I found noises, sometimes the sound of the whistle of the pressure cooker, sound of TV, chirping of the birds, cars going by etc. As I continued to meditate, one day it dawned on me that what I was looking for was noises and sure enough I found it. However, I should be looking for Peace. So that day onward I started looking for Peace, if I come across anything that is not Peace I let go of it without registering it, and sure enough I found it. Peace is in my heart. When we chant Shanti the heart vibrates with Peace. Where there is Peace there is Love and Harmony.
Observe Peace
Sit in any cross leg posture, keep you back straight, eyes closed, and focus on your breath. As you breathe in and out observe the movement of your body expanding and contracting. Now place an imaginary nose at your heart and breathe in and out through this imaginary heart. As you breathe in, observe the Peace from your heart is spreading within, and as you breathe out, the Peace from your heart is spreading without, and during the pause in-between breathing in and out observe Love and Harmony within and without. Continue this practice for 5 to 10 minutes then place your palms in prayer position at your heart and chant OM three times and Shanti three times, as you chant observe the vibrations produced at your heart.
Om Shanti, Shanti, Shanti
Om Peace, Peace, Peace
In our contemporary work atmosphere, with constant gazing at computers and tapping away on uncomfortable keyboards, neck stiffness and tension have become common problems. Here are some simple movements you can do to help alleviate them.
Shoulder Lifts
Start off with shoulder lift. Lift both shoulders up and simultaneously drop them down. Repeat the shoulder lift 10 times. Breathe in while lifting the shoulders and breathe out when dropping the shoulders down.
Opening/Closing Mouth
Open your mouth wide and then close. Repeat the opening and closing of your mouth 10 times. Breathe out while opening the mouth and breathe in after closing the mouth.
Bite Right/Left
Bite on the right side and then on the left side. Repeat biting on the left and right 10 times on each side. Breathe out as you bite and breathe in as you relax your mouth.
Wiggle Left/Right
Keep your lower jaw relaxed, mouth slightly open and wiggle your jaws left and right. Repeat 10 times. Breathe normally.
Rotation
Close your mouth, pucker your lips and rotate clockwise 10 times and then anticlockwise 10 times. Breathe normally.
Repeat the movements from the top at least three times. This set of movements can provide relief from neck tension and regaining neck mobility. Try it out and have fun doing it.
Sarvangasana (Entire body Pose)
Savangasana the entire body pose also referred to as shoulder stand, stimulates the thyroid gland, balancing the circulatory, digestive, reproductive, nervous and endocrine systems. Lie on the back, contract the abdominal muscles and with the support of the arms slowly raise the legs to the vertical position. When the legs are vertical press the arms and hands down on the floor raising the trunk to a vertical position. Bend the elbows and place the hands behind the ribcage to support the back. In final position the legs are vertical together and in a straight line with the trunk. The shoulders support the body, nape of the neck and back of the head. The arms providing stability, chest resting against the chin and legs relaxed. Hold the position for few seconds; gradually increase the time to 3 to 5 minutes.
Halasana (Plough Pose)
Halasana also know as plough pose massages all the internal organs activate digestion, revitalizes spleen and pancreas improves liver and kidney functions. Strengthens the abdominal muscles and also regulates the thyroid and thymus gland. Halasana is best performed after sarvangasana. From sarvangasana gently lower both legs over the head to touch the toes to the floor behind the head. Lock the fingers with fingers pointing towards the spine and gently straighten your arms. Hold the pose for few seconds and gradually increase the time to 3 to 5 minutes.
Matsyasana (Fish pose)
Matsayasana also known, as fish pose is excellent for floating in water. This asana stretches the intestine and organs abdominal, encourages deep respiration. It regulates the function of thyroid and thymus gland. This asana is a good counter pose for sarvangasana and halasana. From halasana unlock the fingers and using arms and hands as support gently lower the trunk and legs. Tuck your palms underneath the hips supporting body weight on your elbows arch the back and place the crown of the head on the floor. Hold the pose for few seconds breathing deeply and slowly. To come out of the pose raise the head up supporting the body on your elbows and then gently lower the trunk and head into Savasana.
Mudras are a combination of subtle physical movements which alter mood, attitude and perception, and which deepen awareness and concentration. A mudra may involve the whole body in a combination of asanas, pranayam, bandha, and visualization techniques or it can be a simple hand position.
Sectional breathing is a preparatory breathing practice for doing Pranayama. It corrects the breathing pattern, increases the vital capacity of the lungs and, when combined with hasta mudras, increases state or relaxation and awareness.
Sit in Vajrasana. Touch the tip of first finger to the tip of the thumb making a nice round circle, keep rest of the fingers straight, and place your palm on your knees. Exhale. Inhale completely, slowly and continuously. The abdomen is made to bulge continuously with the air entering, especially into the lower parts of the lungs. While exhaling, the abdomen is drawn inwards continuously and slowly. The whole process should be smooth and continuous. The rhythmic movement of the diaphragm massages the contents of the abdomen gently, and helps the organs function normally.
Touch the tip of first finger to the tip of the thumb making a nice round circle, make a fist with rest of the fingers, and place your fist on your knees. In this section expand and contract the chest to perform the inhalation and exhalation. The middle parts of the lobes are opened up fully by this type of breathing.
Make a fist with thumb inside and place your fist on your knees. In this section inhalation and exhalation are to be performed by raising the collarbone, and keeping the abdominal muscle contracted. The air is forced into the uppermost regions of the lungs.
Make a fist with thumb inside and place your fist (turned upward) on your knees. In complete yogic breathing technique all of the above three section are used. During inhalation the abdominal, chest and clavicular sections are used in sequence and during exhalation the same sequence is followed while exhaling.
With all the battles in my head
Can there be peace, can there be peace
With all the conflicts in my mind
Can there be peace, can there be peace
Peace is in my heart you know
But the battles are in my head
So find Peace within, Peace within, Peace within.
How do you find Peace?
I was asked to find a quiet place where there are no noises to sit down and meditate. No matter where I went I found noises, sometime the sound of the whistle of the pressure cooker, sound of TV, chirping of the birds, cars going by etc… As I continued to meditate, one day it dawned on me that what I was looking for was noises and sure enough I found it. However, I should be looking for Peace. So that day onward I started looking for Peace, if I come across anything that is not Peace I let go of it without registering it, and sure enough I found it. Peace is in my heart. When we chant “Shanti” the heart vibrates with Peace. Where there is Peace there is love and harmony.
Observe Peace
Sit in any cross leg posture, keep you back straight, eyes closed, and focus on your breath. As you breathe in and out observe the movement of your body expanding and contracting. Now place an imaginary nose at your heart and breathe in and out through this imaginary heart. As you breathe in, observe the Peace from your heart is spreading within, and as you breathe out, the Peace from you heart is spreading without, and during the pause in-between breathing in and out observe Love and Harmony within and without. Continue this practice for 5 to 10 minutes then place your palms in prayer position at your heart and chant OM three times and Shanti three times, as you chant observe the vibrations produced at your heart.
Om Shanti Shanti Shanti
Savasana:
Sava = dead body, and asana = posture. The technique for Savasana is simple to understand but difficult to practice. Lie on your back keep your feet straight and close to each other, arms close to your body and palms facing up.
The technique of Savasana is described in three stages. Start with stage I and after this stage is mastered add the next stage and so on:
Stage I
Bring your attention to a particular part of your body (for e.g. toes) and mentally make the following request:
Relax my toes, Relax my toes
Relax my toes, My toes are relaxed
Go through all your body parts outside and inside. Finally ask your mind to be calm, and observant. Now that your whole body is relaxed and your mind is calm, bring your attention on your breath. Observe your breath without controlling either the volume or the length of time. Keep the mind focused and steady on your breath.
Stage II
As you continue your practice you may find that the breath as it ordinarily flows is irregular. Not only are the inhalation and exhalation unequal, but also each is not very uniform in itself. The outgoing and incoming breath should be made to occupy the same length of time. This is best achieved by lengthening the shorter and shortening the longer. In this stage no efforts
should be made to increase the volume of the breath.
Stage III
As you continue your practice you feel comfortable with the rhythmical breathing. Now you can try to increase the volume of inhalation and exhalation by drawing slightly deeper breaths and letting off air proportionately.
To come out of Savasana, bring your focus back on your body and take few deep breaths before to sit up, take few breaths sitting down before you stand up or get into your next activity.
What takes birth has to die is the universal law. Conscious practice of Savasana allows us an opportunity of rebirth and do things right all over again. It checks our attachments and detachments, takes away the fear of death, and brings us closer to the almighty god.
The twelve position of the Surya Namaskara relate to the twelve zodiac or solar phases of the year, the fourteen positions of the Chandra Namasakara relate to the fourteen lunar phases. In the lunar calendar the fourteen days of the full moon are known as sukla pakshs, the bright fortnight, and the fourteen days after the full moon are known as krishna pakshs, the dark fort nights. The lunar mantras are those that glorify Devi, the female or lunar aspect of divinity.
Om Kamesvaryai Namah, salutations to she who fulfills desires. Fold the palms in front of the chest in prayer position and exhale.
Om Bhagamalinyai Namaha, salutations to she who wears the garland of prosperity.
Inhaling all the way, swing your arms up above your head, bending the trunk from the base gradually up the vertebrae as far back as you can (Exhaling as the end of the movement will enable to stretch little more).
Om Nityaklinnayai Namaha, salutations to she who is ever compassionate. Extend upward and then forward stretching the spine and breathing out. Without bending your knees place your palms besides your feet and bury your face between the knees.
Om Bherundayai Namah, salutations to she who is ferocious.
Step back with the right leg inhaling, flex the left leg at the knee (knee in line with the ankle) and look up.
Om Vahnivasinyai Namah, salutations to she who resides in fire.
Exhale bringing palms in prayer position, inhale and stretch you arms up over your head and arch back forming a half moon like figure, from your heel to your finger tips. Exhale bringing your palms in prayer position, inhale and place your palms as in position 4.
Om Vajreshvaryai Namah, salutations to she who possesses Vajra, the thunderbolt, and is adorned with diamond ornaments.
Step back with the left leg, straighten you arms legs and the back. Hold your breath.
Om Dutyai Namaha, salutations to she whose messenger is Shiva.
As you exhale flex the elbows and knees and dip down keep the toes, knees, chest, palms, and forehead on the ground. Keep the tail up giving a pelvic tilt.
Om Tvaritayai Namah, salutations to she who is swift.
As you inhale swing the head up and back as much as possible keep the elbows locked.
Om Kulasundaryai Namah, salutations to she who is virtuous, respectable and charming. As you exhale swing the hip up and back and assume the inverted V, feet and palms resting on the ground.
Om Nityayai Namah, salutations to she who is eternal.
Inhale and step forward with your right leg, bring the leg where it was in step 4.
Om Nilapatakinyai Namah, salutations to she who is adorned with a blue flag.
Exhale bringing palms in prayer position, inhale and stretch you arms up over your head and arch back forming a half moon like figure, from your heel to your fingertips. Exhale bringing your palms in prayer position, inhale and place your palms as in position 4.
OM Vijayayai Namah, salutations to she who is ever victorious. Exhale and step forward with left leg lock your knees and tuck your head in-between the knees.
Om Sarvamangalayai Namah, salutations to she who is the source of good fortune.
Inhale, stretch and swing your arms up and above your head and look back
Om Jvalamalinyai Namah, salutations to she who is fenced with instant flames.
Exhale and come in prayer position.
Repeat the above steps with the other leg as one round of Chandra Namaskara.
Sit in any cross leg postures, be comfortable and observe the movement of your body as your breath goes in and out for few minutes. Bring your hands near your navel with the tip of your fingers touching each other, elbows pointing out and palms facing down. As you breathe in raise your arms up to your solar plexus and pause for few seconds. Then continue breathing in raising your arms all the way up to your chin. Hold your breath for few seconds and then slowly bring your arms down all to way to your navel as you breathe out. The movement of your arms should be synchronized with your breath and your breathing should be nice & slow. Practice this for at least 5 times. Relax and observe the movement of your body as your breath goes in and out for few minutes.
Bring your hands near your navel with the tip of your fingers touching each other, elbows pointing out and palms facing down. Take a deep breath while bringing your hands all the way to your chin. As you start to breathe out slowly lower you arms to your solar plexus and then pause for few seconds. Continue breathing out bringing your arms down all the way to your navel. Repeat this cycle 5 times. Relax & observe the movement of your body as your breath goes in and out for few minutes.
Combine interrupted Inhalation & Exhalation as described in First and Second phase. Repeat at least 5 times. Relax & observe the state of your mind & body.
Left thumb - Tip of the nostril - Right thumb
Tip of the nostril - Left thumb
Repeat the cycle 5 to 10 times.
Stand or sit with a clear view of distant object. Focus the eyes on the nose tip five seconds. Then focus on a distant object for 5 seconds. Repeat this process 5 to 10 times. Close the eyes and relax for few seconds. After finishing the practice splash cold water onto the eyes a few times. Palming may be performed any time during the practice.
These groups of Asanas are used to improve the flow of energy in the body. This improves the flow of energy in the spine and improves the function of the endocrine glands.
Rajju Karshanasana (pulling the rope)
Sit on the floor with legs straight and together. Keep your arms straight with elbows locked. Imagine there is a rope hanging in front of the your body. Reach up with the right hand to grab the rope over your head and then gently pull down on the rope bringing your arm towards your right leg. Repeat with the left arm to complete one round. Practice 10 rounds.
Gatyatmak Meru Vakrasana (dynamic spinal twist)
Sit on the floor with legs outstretched. Separate the legs as far out as possible, keeping the knees locked. Keep the arms straight, twist to the left and touch the left big toe with the right hand, while swinging the left hand around the back and looking through the left side. Twist in the opposite direction and bring the left hand to the right toe, while swinging the right arm around the back turning and looking back through the right side. This is one round, practice 10 to 20 rounds.
Chakki Chalanasana (churning the mill)
Sit with the legs stretched out straight about one foot apart. Interlock the fingers of both hands and hold the hands out straight in front of your chest. Bend forward keeping the elbows locked and the arms straight in front moving in action of churning a mill with an old fashioned stone grinder around your feet. Swivel to the right so that hands pass above the right toes and as far right as possible. Lean back on the backward swing, moving the body from the waist. On the forward swing, bring the arms as far left as possible over the left toes, then back to the center position. This completes one rotation. Practice 10 rounds clockwise and then counter clockwise. In the same sitting position separate the legs as far wide as possible and repeat the above movement.
Nauka Sanchalasana (rowing the boat)
Sit with both legs straight in front of the body. Clench the hands as thought grasping oars, with the palms facing down. Bend forward from the waist as far as possible straightening the arms and then lean back drawing the hands towards the shoulders. This is one round. Practice 10 rounds in one direction and then reverse the direction. In the same sitting position, spread the legs so that the feet are three to four feet apart. Repeat the above movement over the right leg, then the left and then over the space in the middle.
Kashtha Takshanasana (chopping wood)
Sit in a squatting position with the feet flat on the floor. The knees should be separated from each other. Clasp the fingers of both hands and place them on the floor between your feet. Raise the arms as high as possible above and behind the head. Make a downward stroke with the arms as if chopping the wood, returning the hands back on the floor. This is one round. Practice 10 rounds.
Namaskarasana (salutation pose)
Sit in a squatting position with the feet flat on the floor about two feet apart. Bring the hands together in front of the chest in a gesture of prayer and bend the head backward. Straighten the arms in front bending the head forward. Return to the starting position. This is one round. Practice 10 rounds.
Vayu Nishkasana (wind releasing pose)
Sit in a squatting position with feet about two feet apart. Grasp the insteps of the feet, placing the fingers under the sole with the thumb above keeping the arms inside pressing against the knees. Straighten the knees bring your head forward toward the knees. Return to squatting position. This is one round. Practice 10 rounds.
Kawa Chalasana (crow walking)
Sit in squatting position with the feet apart and hands on your knees. Take small steps in the squatting position. As you step forward bring the opposite knee to the floor. Take up to 50 steps.
Jhulana Lurkhakanasana (rocking and rolling)
Lie flat on the back. Bend both legs to the chest. Interlock the fingers of both hands and clasp them around the shins just below the knees. Roll the body from side to side 10 times. Sit in a squatting position. Interlock the fingers of both hands and clasp the around the shins just below the knees. Roll the whole body backwards and forwards on the spine. Try to come up into squatting pose on the feet when rocking forward. Practice 10 times.
Tiger Stretch
Sit in a squatting position. Place your palms next to your feet and jump back with your feet and arch your back and look up. Jump forward to bring the feet near the palms in the starting position. Repeat 10 times.
Wall-Stretch
Sit in a squatting position neat the wall, facing away from the wall. Place both palms on the floor and jump up the wall. Raise the head up and arch down. Lower your head and arch up. This is one round. Complete 10 rounds.
Rotation
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