Instructions for Practice

1. Om Mitrāya Namaḥ (Salutations to the friend) Pranamasana: Exhale, stand upright, with your hands in prayer position. Steady your body, fix your eyes and look forward and breathe.
2. Om Rāvaye Namaḥ (Salutations to the ever shining) Hasta Uttanasana: Inhale, raise your hands up, gently bend backwards. Look upwards and breathe.
3. Om Sūryāya Namaḥ (Salutations to the cosmic light) Pada Hastasana: Exhale, bend forward, press your palms on the sides of your feet. Look downwardsand breathe.
4. Om Bhānave Namaḥ (Salutations to the illuminator) Anjaneya Asana: Inhale, stretch your right leg far behind. With support of your hands, arch your spine. Look upwards and breathe.
5. Om Khagāya Namaḥ (Salutations to the performer) Adho Mukha Svanasana: Exhale, take your left leg far behind, adjust and stretch. Look downwards and breathe.
6. Om Puṣṇe Namaḥ (Salutations to the nourisher) Ashta Anga Namaskara: Inhale, bring toes under, knees down, hips up. Exhale, chest and chin down. Look downwards and breathe.
7. Om Hiraṇya Garbhāya Namaḥ (Salutations to the golden womb of universe) Urdhva Mukha Svanasana: Inhale, raise your head and chest, lift your thighs and pelvis off the floor.Stretch and look upwards and breathe.
8. Om Marīcāye Namaḥ (Salutations to the power that heals) Adho Mukha Svanasana: Exhale, press your palms and feet, raise your hips and stretch your legs andhands. Lower your head. Look downwards and breathe.
9. Om Adityāya Namaḥ (Salutations to the son of Aditi) Anjaneya Asana: Inhale, bring your right foot forward between your palms. Stretch your back leg. Arch your spine. Look upwards and breathe.

10. Om Sāvitre Namaḥ (Salutations to the stimulator) Pada Hastasana: Exhale, bring your left foot forward, bend forward, stretch your legs and hands. Lower your head and look downwards and breathe.
11. Om Arkāya Namaḥ (Salutations to the essence of life) Hasta Uttanasana: Inhale, roll up, bend backward. Look upwards and breathe.
12. Om Bhāskarāya Namaḥ (Salutations to the enlightener) Pranamasana: Exhale, stand upright, with your hands in prayer position. Look inwards and breathe.

Yogic healing is natural healing with a holistic approach that works much deeper than any medication. It begins by understanding the individual, his or her lifestyle and by targeting the cause of illness. It works on the physical and mental levels and advocates cultivating healthy and productive habits, eliminating unhealthy and destructive habits. To follow this path of healing one requires faith, patience, positive attitude, commitment and strong motivation to change old habits.

Asana, Pranayama and Meditation are the powerful healing tools of yogic healing. They repair the damages, control negative energies, enhance postive energies and make all the systems function well. They  bring back the natural rhythm and balance, build inner strength and boost mental confidence.

Proper diet and mindful eating is very essential for good health. 80% of health issues are caused due to eating unhealthy foods. Eating wrong foods and over eating cause imbalance and overtime weaken the immune system. Yogic healing advocates Yogic diet. It is called a Sattvic diet that nourishes the mind and  body and helps heal the damages. It is a balanced diet that is wholesome and easily digestible, with plenty of fruits and vegetables, with plant protein is recommended. A non-vegetarian diet, takes longer time to digest, increases negative energies, disturbs sleep, decreases tolerance for pain and does not heal the body or calm the restless mind.   

Laughter is a natural way of releasing stress and pain. Laughter relaxes tense muscles, lowers blood pressure, reduces pain and boosts happy chemicals in the brain. It strengthens the immune system, prevents and cures many health issues. Laughter promotes good health. 

Sleep is an important activity for the mind and body health. A good sleep during night makes you function efficiently the next day. This is because during sleep antibodies and healing hormones are released which heal and renew the many cells. 7/8 hours of sleep in the night is essential. It is healthy to sleep by 9 pm and wake up by 5 am.   

Dhyana is a Sanskrit word which means Meditation. It is a personal discipline and a self-healing technique that requires strong motivation and commitment. Dhyana is a powerful tonic that controlls the restlessness in the mind and directs the mind into deeper layers of peace. The modern medical science acknowledges Dhyana as an alternative method of healing many physical and psychological problems. The mind and the body are closely linked; when we control the mind through Dhyana, we can control and restore the body functions.

To practice Dhyana sit in a quiet place, with your spine straight. Close your eyes, and consciously empty your mind of all thoughts, worries and emotions without analyzing them. Though your eyes are closed, you are conscious of all that is going on within. It is not easy to let go the fluctuating thoughts.  It requires several years of dedicated practice and a disciplined lifestyle as per the norms of yoga philosophy. 

Swami Sivananda has rightly said  “Meditation is the royal road to freedom, a mysterious ladder that reaches from earth to heaven, from error to truth, from darkness to light, from pain to bliss, ignorance to knowledge from mortality to immortality.”

Benefits   

¿Reduces stress, depression and anxiety

¿Lowers blood pressure, headaches and many psychosomatic illness

¿Improves concentration, clarity and creativity

¿Boosts overall energy

¿Connects you with the inner peace 

¿Relaxes and provides sound sleep in the night

Guidelines for Dhyana 

¿      The best time for practice is early mornings before sun-rise and evenings at sunset

¿      Face the east side in the morning and the west side in the evening

¿      Sit in a comfortable posture, either on a chair or on the floor

¿      Practice 3 hours after a meal or one hour before a meal

¿      Yogic Postures:  Padmasana, Sukhasana, Virasana or Siddhasana.  Sit on a comfortable cushion and support your back against a wall

¿      Do not practice lying down

¿      Eyes must be closed and gaze between eye brows or on the chest. Do not strain to fix your gaze

¿      Head, neck and the spine must be properly aligned

¿      Fingers must be in Gyan mudra, or any mudra of your choice

¿      Breathe only through your nose

¿      There must be good ventilation in the room and no stuffiness

¿      The room must be clean without clutter; clutter develops negative energies and ill health

¿      Meditate in a place where there is no bright light or glare in the room

¿      Sit in a quiet place undisturbed by loud music or any other sound

¿      The temperature in the room should be congenial for you

¿      Practice in the same room and in the same time everyday

¿      If your body is stiff and tense, do some gentle asanas to loosen your body

¿      Practice Ujjayi and Nadi Shodhana Pranayama before Meditation

In this modern world many people eat the wrong foods all the time and fall sick. When they are hungry, they eat unhealthy foods like pizzas, chips, burgers and spicy snacks. They drink several cups of coffee, tea, colas and also get addicted to alcohol. These drinks  stimulate the brain for a short while and destroy many healthy cells. They harm the systems, increase body weight, increase acidity and bad cholesterol,  increase dullness, disturb the mind and eventually cause disease.

A yogic diet is a balanced diet that advocates  eating the right food in the right quantity, with the right attitude and at the right time.  It is a vegetarian diet that provides essential nutrients for maintaining the mind-body balance.  Such a diet is called Sattvic diet; it consists of foods that are fresh, clean and cooked with love.

Yogic Cooking

Cooking is an important medium that can change the nature of food

1. Prepare food in a clean kitchen, in clean utensils, with clean hands
2. Wash the vegetables and fruits well before cutting them
3. Use good quality cereals and spices
4. Cook food in the right consistency – do not overcook or burn
5. Microwave cooking and deep frying are unhealthy
6. Steaming, baking and grilling are healthy methods of cooking
7. Destroy overheated oil, do not re-use them for cooking
8. Have a positive attitude when cooking
9. Cook food with love and not with anger or hatred
10. Cook everyday; avoid eating pre-cooked frozen food
11. Frozen food does not provide the necessary energy for mind and body
12. Enjoy your cooking time
13. Remember that food is divine “Annam Parabrahma Svarupam”

Guidelines for Healthy Eating 

     1.    Begin your day with  two glasses of warm water

      2.   Drink two litres of warm water during the day;  avoid iced water

      3.   Breakfast is an important meal and do not skip breakfast

      4.   Drink 2  cups of green tea everyday to stimulate your mind

      5.   Eat vegetarian food and avoid non-vegetarian food

      6.  Take fruits as a meal if your lifestyle is stressful

      7.   Eat at regular times every day

      8.   Eat slowly and chew your food well

      9.   Eat half stomach, do not over-eat

     10.  Relish and enjoy your food; do not waste food

     11.  Eat when your mind is calm and not when angry or stressed

     12.  Eat when you are hungry

     13.  Avoid too hot and too cold foods

     14.  Avoid drinking water or juices during meals

     15.  Drink water one hour after meals

     16.  Focus your attention on eating; do not read or watch TV, or talk while eating

     17.  Snack on fruits and dry fruits

     18.  Avoid junk foods - chips, pizzas, spicy fried snacks, colas and alcohol

     19.  Avoid spicy hot, high calorie food for dinner

     20.  Reduce intake of frozen foods like icecreams; avoid them in the night

     21.  Eat early and have a light dinner; keep your stomach light when going to bed

     22.  Sit in Virasana or recline in Supta Virasana after meals

     23.  Fruit fast once a month will cleanse the digestive system

Many dwell in the past, thinking, brooding and talking about their past experiences, not realizing, it causes disturbance in the mind and body. Old unpleasant thoughts are impurities for the mind; they cause anxiety and negative energies that destroy the inner peace and make your present life also unpleasant.

When the past has passed from your life, why do you carry that baggage with you? This baggage burdens your mind with worries and tensions and destroys your clarity and peace. You experience negative energies such as irritability, anger, confusion, poor perception, disappointment and unhappiness.

Living in the present is being conscious of everything you do now;  you can put in your 100%  effort in the work on hand.  Your mind works clearly and efficiently, you make less mistakes, you appreciate and accept everything around, you have more friends and less problems.

Breath improves awareness
Living in the present is a yogic way of living. It is a fantastic self-discipline which is cultivated through pranayama practice. Pranayama stimulates and enrgises the brain, keeps you alert and make everything go right in your life.  It connects your mind and body, takes you inwards, removes the disturbing thoughts and enhances your energy levels.

There is strong connection between breathing and the mind. If the mind is happy the breath is steady, smooth and relaxed. If the mind is disturbed the breath is also disturbed.

Yoga science teaches that every day is a new day and you live each day with freshness and renewed energy. Keep smiling all the time, look into the positive aspects of everything no matter how stressful or unpleasant they may be. Uplift yourself, to positive thoughts and attitudes and do not let yourself down to sorrow and suffering.

When you live in the present, you are completely aware of all that you are doing and will have full control over the work in hand. There is clarity and calmness in the mind, sharpness of vision, positive thinking and deep sense of peace. There is no negativity and no misunderstanding. You can face the transitions in life with the right energy without confusion, anxiety or fear. There is better understanding, adjustment and sense of achievement.  You will easily find solutions to your problems and will be contented and happy.

Faith and Motivation

Yoga practice is an inward journey that promotes self transformation.  You need faith and motivation to undertake this journey,  a strong will to change your destructive old habits and consistent effort to develop healthy habits that will changes the quality of your life.

Positive Attitude

Attitudes play a significant role in the personality and health. Positive attitude builds inner strength and confidence and keeps you free from pain. Negative attitude destroys the mind-body balance and creates obstacles for good health.

Understanding  Asanas and Pranayamas

It is best to learn asanas and pranayama from an experienced and competent teacher who will educate you about this wonderful discipline and guide you with the correct practice.  All your doubts will also be cleared.

Assessment of your Present Condition

Your physical and mental condition changes everyday; it changes from time to time. Realistically assess your condition and accept it before you start your practice. Such a practice will be really beneficial.

Self-Awareness

The most important requirement for perfecting asanas in hatha yoga is not the flexibility or ability to do them, but self- awareness.  Self-awareness leads to self discovery and   perfect integration of the mind and body.  It also helps you to gracefully undertake this inward journey of self-transformation.

Body Alignment

Alignment of the body parts is very important. When the asanas are performed mechanically, there is misalignment and discomfort. Misalignment of body parts lead to imbalance and pain because the tight muscles pull the body out of alignment. Proper co-ordination of the breath and use of props will help to improve alignment without hurting. When there is right alignment there is lightness and ease.

Awareness of your Breath

Awareness of your breath is very crucial for experiencing the harmony. Breathe through your nose, evenly and smoothly and co-ordinate your breath with every movement. When you settle in the asana make sure your attention is on your breathing. Breathing helps integrate the mind and the body and remove distrubances.

Creating Balance

There is always imbalance between the two sides of your body; you will notice that one side is stronger than the other. Imbalance leads to unsteadiness and discomfort.  Sage Patanjali  ‘the father of yoga’ has reiterated that “imbalance leads to disease.” When you achieve the inner balance, there is lightness, grace, ease and freedom from pain.

Inward Gaze

‘Antara dristi’ is gazing inwards.  Inward gaze plays a vital role in bringing stability and balance.  When the eyes move around, the mind is distracted and the focus is shifted. Fix your eyes on one spot and focus inward especially when you perform the balancing asanas. Antara Drishti  is also practiced during pranayama (breath control) and dhyana (meditation.)

Determination and  Effort

To learn and master asanas and pranayama, strong determination and sincere effort are very  vital.

Managing Pain

Pain is a natural sensation caused due to stiffness or congestion. Yogis believed that through pain you will see the light inside, pain helps to take you inwards. In certain asanas you may experience pain.  If your body is properly aligned and your weight is properly distributed, you can adjust and adapt well in the asana. Cultivate tolerance and patience, and a positive attitude are essential qualities.  Remember to respect your body and not to over exert.  The progress may be slow, but with perseverance and guidance of an experienced teacher you can manage and overcome pain.

Commitment and Regularity

Regular and committed practice is the key to achieve the desired goal. Set aside a time for your everyday practice and make your practice time a positive and uplifting experience. The key to continuing your practice everyday is to thoroughly enjoy it.

• Hatha Yoga is the most popular health promoting discipline all over the world. It is a scientific path that enhances the hidden positive energies by purifying the mind and body.  Its origin is traced before the 15th century with the writings of Swami Swatmarama -  the first book on Hatha Yoga called   ‘The Hatha Yoga Pradipika’  meaning  ‘ The Light on Hatha Yoga. ‘   
• The word Hatha means willful or forceful. It means, willfully applying  effort to unite the two sides of the human body and create balance. The word ‘Ha’ means ‘sun’ and ‘Tha’ means ‘moon.’  ‘Ha’ represents the mind or the mental energy and ‘tha’  represents the prana or the pranic energy. By uniting ‘prana’ (the upward flow of air)  and ‘apana’ (the downward flow of air) there is inner harmony.  Hatha Yoga brings the true integration of the mind-body-prana-soul  and develops higher energy levels in the practitioner.
• Hatha Yoga educates on self-understanding, self-control and self-transformation for  keeping mind and body healthy. It is a science of good health; everyone can practice irrespective of age, sex and ability.  Asanas and Pranayama are the powerful tools of Hatha Yoga that cleanse and purify the systems. These tools are the gateway for self awareness, self discovery and self transformation.

Asanas

• Asanas are range of bodily postures designed to suit the anatomy of human body. They are gentle stretching, bending and twisting the body in a specific manner. They connect the body, mind and breath, improve flexibility, strength and endurance, remove tensions and pain. They make all systems function well and cure many physical and mental problems without medication.  A regular practitioner experiences lightness, ease and harmony.
• There are many types of asanas and they are named after sages who created them,  named after animals, birds, insects, trees as they outwardly resemble them. Every asana is unique and has multiple benefits.
• ‘Sage Patanjali,’ the father of yoga has defined asana as ‘Sthira, Sukham, Asanam.’ ‘Sthira’ means stability, steadiness, firmness. ‘Sukham’ means ease, relaxed, comfortable. ‘Asanam’ means postures. By staying steady and comfortable in an asana, for a period of time, the practitioner experiences  mental and physical ease.
• It is not easy to accomplish ‘Sthira’ and ‘Sukham’ condition in an asana.  One requires several years of dedicated practice to achieve ‘Sthira’ and ‘Sukham.’
• Asanas are not performed mechanically like other exercises. They are practiced with the inward focus of the mind and with co-ordination of the breath. The practitioner explores the body inside out,  removes tensions and heaviness, aligns the body correctly creating sufficient space for the oxygenated blood and vital energy to flow freely.

Pranayama

• Pranayama is an ancient science of breathing and is the heart of Hatha yoga. Prana or the life force, is very essential for every cell to function. The ancient yogis noted that one can live without food or water but cannot live for even few minutes without prana. They also noted that the body, mind and breath are very closely linked and are inseparable.  Any change in one will affect the other two also.  An agitated mind leads to agitated breathing and agitations in the body.  A calm mind, develops rhythmic, uninterrupted breathing and a healthy body.
• Pranayama is much more than normal breathing. Normal breathing is shallow breathing where hardly 30% of the lung capacity is used.  In such a breathing there is insufficient oxygen and less toxins removed in the systems.  As a result there is sluggishness, fatigue, sickness, depression and disease. Pranayama enhances oxygen and the functioning of the systems, removes toxins, clears the mind of disturbing thoughts, prevents and cures many diseases.  The ancient yogis have developed many types of Pranayama.  Each of them contribute substantially to the physical, mental and emotional health of the practitioner.
• Pranayama can be practiced anytime, while driving, cooking, travelling, waiting in the traffic signal or standing in a line. The important prerequisite is to keep the stomach empty.  However, the best time to practice is during “Brahmamuhurt” -  the early hours of morning between 4am and 6 am.

Yoga is a scientific discipline that unlocks, boosts and fine-tunes the inner energies we are born with. These energies gets tightly locked up because of the stress and strain one experiences in his/her life. The stress and problems in life create disturbances in the body and mind leading to several health issues. Dedicated practice of yoga brings control over  mind and body, enhances positive energies and develops abilities to face challenges in life with strong determination and right control. Yoga changes one’s attitude towards life, family, work, and the other external forces.  Every human being must learn and practice yoga.  It is a divine discipline that makes life wonderful.

Very few are aware that yoga is a systematic and scientific discipline that purifies the body and mind and transforms the individual into a Sattvic person. Sattvic means pure and calm.  One can be calm from inside only when the inner disturbances are removed.

Yoga brings back the natural bio-rhythm (peace and happiness) we are born with.  With regular practice yoga there will be control and discipline,  ill-effects of ageing will be reversed; there will be youthful vitality, conficence even in old age.

What is Yoga?

• The word yoga comes from the Sanskrit word ‘yuj’ which means to unite or join together. To unite the individual soul Jeevatma, with the universal soul Paramatma.
• Yoga is a timeless tradition, originating from Rig Veda, with a history of over 5000 years.
• Yoga is not a religion, but a basis of all the religions. It teaches us about truth, unity and love.
• Sage Patanjali, the father of yoga defines yoga as “ Yoga Citta Vritti Nirodah” meaning “control of the fluctuations of the mind. “
• Yoga is an inward journey that creates an awareness of your self and leads you to self transformation.
• Yoga is an ancient science of self development that transforms every aspect of an individual.
• Yoga is a system that purifies your mind and body and maintains perfect balance and harmony between them.
• Yoga is an art of controlling your mind, body and breath and unlocking the hidden potential energies.
• Yoga is preventive care and holistic system of healing that protects and heals without any medication.
• Yoga is a way of life that shows the right path of living and makes everything go right in your life.
• Yoga is a discipline that teaches how to “live in the present” and “let go the past.”
• Yoga is a philosophy that makes you to accept with a balance of mind everything that comes in the way of your life.
• Yoga is a natural beauty therapy that keeps you young and glowing from inside.
• Yoga is an inward journey that illuminates your life beyond pain and suffering.

Normal breathing is shallow breathing where only fraction of the lungs are used. The ancient yogis realized this truth and developed techniques to prolong the breath and called it Pranayama.  Prana = vital force and Ayama = regulation or expansion.  By practicing pranayama, one gets sufficient oxygen for all the cells and maximum impurities from the systems are also removed. There are many types of Pranayama and each pranayama has bunch of benefits on the mind and body.

Pranayama is a scientific energizing technique, a conscious prolongation of inhalation and exhalation. Pranayama allows the mind to penetrate inwards, quietens the mind by removing thoughts and worries, refreshes the brain, controls the sense organs and makes the practitioner experience ‘ inner peace’ which everyone longs to experience.

The three processes of Pranayama

“Puraka or inhalation,”  “ Rechaka or exhalation,”  “Kumbhaka or retention.”

Inhalation is conscious prolongation of the in-breath; this process fills the lungs with oxygen that nourishes every cell; the lungs expand, blocks are removed and its functions are enhanced.  Inhalation must be deep and steady without tensing the face muscles or straining the lungs.

Exhalation is conscious prolongation of the out-breath; this process empties the lungs and removes impurities from the systems and also purifies the respiratory tract. The key to Pranayama practice is to make exhalations longer than inhalations. Long duration exhalation empty the lungs fully and allow more oxygen.

Retention is conscious, holding of the breath and controlling the movements in the respiratory system without tightening or stressing them. This is an advanced practice and not meant for the beginners. Retention draws your mind inwards, helps to effectively control your mind and your senses. When retention is practiced after inhalation it is called “Antara Kumbhaka” when practiced after exhalation it is called “Bahya Kumbhaka.” Bahya kumbaka is difficult and can be done only by experienced practitioners.

Pranayama is the heart of yoga practice. It controls purifies and energizes. The mind is purified and the disturbing thoughts are removed. There is clarity, creativity and confidence,  to face challenging situations.

Pranayama during asana practice  All the movements in asana practice are initiated and guided by specific breathing.  The breath connects the body and mind, removes stiffness and pain, enhances positive energies and helps in settling in the asana.  Inhalation is initiated - when lengthening the spine, stretching the hands upwards, bending backwards, when coming out of a forward or lateral bend or a twist. Exhalation is initiated - when bending forward, bending lateral, when making a twist, coming out of a backward bend and bringing the hands downward.

Asanas prepare the lungs for pranayama practice. Conscious and coordinated breathing during asana practice has huge positive impact on the lungs, the mind and vital organs.

Best time to practice Pranayama

Pranayama is difficult and not easy for a beginner and it is best learnt and practiced during “Brahmamuhurt.”  Brahmamuhurt  is the early hours of each day between 4 am and 6 am.  During this time of the day, the body and mind are fresh (free from stress and tensions)  there is better focus, no distractions and the practice is really .

Pranayama can be also practiced when travelling,  when stuck in traffic, while working with computer or in the kitchen, when the mind is disturbed, when you do not get sleep in the night.  Remember to adhere to the guidelines of practice.