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 evenly.
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 using the inherent powers. It works much deeper than any medication. It begins by understanding the individual, his/her lifestyle and targets the root cause of illness. It advocates cultivating healthy and productive habits and eliminating unhealthy and destructive habits.  One requires faith, patience, positive attitude and commitment to change the old unhealthy habits and cultivate new healthy habits.

Asana, Pranayama and Meditation are the powerful healing tools of yogic healing. They repair the damages, enhance flexibility and strength, control negative energies, and make all the systems function well. They enhance overall well being, and bring back the natural rhythm and balance.

Proper diet and mindful eating is very essential for good health. 80% of health issues are caused due to eating the wrong 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, a vegetarian diet that is wholesome, easily digestible, nourishing the mind and body.

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

Sleep is an important activity for keeping the mind and body healthy. 7/8 hours of sleep in the night is essential in order to function efficiently the next day. It is healthy to sleep by 9 pm and wake up by 5 am. During sleep, antibodies and healing hormones are released which heal the damages in the body and  also refresh the brain.

Dhyana or Meditation is a personal discipline that calms the restless mind and directs the mind to deeper layers of consciousness. It is a self-healing technique that has profound effect on the body and mind and promotes inner peace. Dhyana is a powerful tonic that requires strong motivation and commitment for regular practice. The modern medical science acknowledges Dhyana as one of the alternative methods of healing physical and psychological problems.

According to Sage Patanjali, Dhyana must be practiced after attaining certain level of perfection in asanas and pranayama practice. To practice Dhyana, sit in a quiet place, on a chair or on the floor 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. Keep observing the thoughts and gradually bring in a mantra of your choice or focus attention on your breath. These tools will help to let go the fluctuating thoughts.  It requires several years of dedicated practice coupled with disciplined lifestyle to accomplish this self discipline. 

Swami Sivananda has defined meditation as “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 and clarity
• Connects to 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 that help:  Padmasana, Sukhasana, Virasana or Siddhasana
• Sit in a comfortable position and support your back against a wall

• Do not practice lying down
• Your eyes must be closed and gaze between your eye brows or on the chest. Do not strain to fix your gaze
• Your head, neck and spine must be properly aligned
• Your fingers 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-oily snacks. Everyday they drink several cups of coffee, tea, colas and regularly consume alcohol. These drinks temporarily stimulate the brain but harm the systems, increase body weight, increase acidity, bad cholesterol,  increase negative stress, cause dullness, disturb the mind and lead to many diseases.

A yogic diet is a balanced diet that advocates  eating the right food in the right quantity, at the right time with the right attitude.  It is a vegetarian diet that provides essential nutrients for maintaining the mind-body balance.  Such a diet is called Sattvic diet consisting 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

When the past has passed from your life, why do you carry the old baggage with you? When you carry baggage more than your capacity, the effect of the extra baggage will reflect on your health and on your face. This baggage burdens your mind with worries and tensions, and will destroy your clarity and peace. You will experience negative emotions such as anger, disappointment and unhappiness. The negative thoughts grow powerful and they become difficult to control. Overtime they destroy the natural rhythm and lead to ill health.

Many people find that their mind is their biggest problem. the mind is constantly changing moving from one thought to the other, from the present to the past and from one situation to another. They are unable to concentrate on their work in hand, they are confused, angry and irritable. Such a mind is an undisciplined and a chaotic mind that can be a cause for many problems.

Living in the present is a yogic way of living, being conscious of everything you do in the ‘present moment’; this awareness develops high energy and bring new flavors to your life. Mental and physical abilities improve and you can put 100% effort in your work, you will have new friends and move ahead with confidence.

Breath changes Life
Living in the present is a fantastic self-discipline cultivated through Pranayama. The breath and the mind are closely linked; when the breath is regulated the mind is also regulated. By controlling the breath in the yogic way you control the restlessness in the mind. The practice of pranayama for long duration calms the mind. Pranayama brings incredible energy to the brain cells, makes all systems function well, keeps you alert and make everything go right in your life.

Yoga science teaches that every day is a new day and you live each day with renewed fresh energy. Keep smiling and move ahead with a positive attitude.

Faith and Motivation

Yoga practice is an inward journey that promotes good health. You need faith and motivation to undertake this journey. A strong will, is essential to change your destructive old habits and a consistent effort to cultivate healthy habits that will change the quality of your life.

Positive Attitude

Attitudes play a significant role in grooming your personality and your health. Positive attitude builds inner strength and confidence and keeps you free from disturbance and pain. Negative attitude destroys your mind-body balance and develops health issues.

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, sufficiently inspire you and guide you in your practice. All your doubts will also be cleared.

Assessment of your present condition

Your physical and mental condition changes from time to time. Realistically, assess your mental and physical condition and accept it before you start your everyday practice. Such a practice will help you adapt and adjust better to changes, correct your imbalances and conserve energy that is generated during your practice.

Self-Awareness

The practice of asanas and pranayama, expand your awareness and direct your senses in the healthy direction. The most important requirement for perfecting asanas, is not the ability to do them, but doing them with mindfulness experiencing the changes within. Self-awareness leads to self discovery and willful self-transformation.

Body Alignment

Perfect body alignment in any asana is important. When asanas are performed mechanically, there is no proper alignment, there is discomfort.  Misalignment in the body lead to pain; this is because the tight muscles and tissues pull the body out of alignment. Proper co-ordination of breath with the movement, and the use of suitable props will improve alignment without causing strain. When there is perfect alignment there is lightness and ease.

Awareness of your Breath

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

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 peace.

Inward Gaze

‘Antara Dristi’ is gazing inwards. Inward gaze plays a vital role in enhancing self awareness, stability and balance. When your eyes move around, your mind also moves and is distracted; your focus is shifted. Fix your eyes on one spot and focus inwards especially when you perform the balancing asanas. For balancing asanas you need extra focus and concentration. 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 important.

Managing Pain

Pain is a natural sensation caused due to weakness, stiffness or congestion. Yogis believed that pain is integral part of yoga practice; without pain there is no gain. Pain takes you inwards and develops an understanding of your self - through pain you will see the light inside. You may experience pain in some asanas.  This is because, your body is not properly aligned and your weight is not properly distributed. Respect your body and not to over exert. Tolerance, patience and positive attitude are essential qualities to manage pain. The progress may be slow, but with perseverance and with the guidance of an experienced teacher you can manage and even learn how to 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 branch of yoga, a scientific discipline that integrates the mind and body through the breath to bring overall stability and balance. Its origin is traced before the 15th century with the writings of Swami Swatmarama ‘The Hatha Yoga Pradipika’ the first book on Hatha Yoga. 
• The word Hatha means willful. Hatha is willfully applying  effort to connect and balance the two sides of the human body. 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 true integration of the mind-body-prana-soul  and the practitioner experiences higher energy levels.
• Hatha Yoga educates the practitioner about the importance of self-understanding, self-control and self-transformation for  keeping mind and body healthy. It is a science of self development and educates on good health. Everyone can practice this discipline, irrespective of age, sex and ability. Asanas and Pranayama are the powerful tools of Hatha Yoga that cleanse, purify and balance the systems. These tools are the gateway for self awareness, self discovery and self transformation.

Asanas

• Asanas are range of bodily geometric 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 align the body suitable for the anatomy and improve posture. All the systems function well, preventing disease.
• There are many types of asanas; each asana is thoughtfully designed for human anatomy and has multiple benefits.  They are named after sages who created them,  named after animals, birds, insects or trees since they outwardly resemble them.
• ‘Sage Patanjali,’ the father of yoga has defined asanas 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.  The practitioner  requires several years of dedicated practice to experience ‘Sthira’ and ‘Sukham.’
• Asanas are not performed mechanically like other exercises. They are practiced with with awareness of the sensations and the breath. It is an inward journey where 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 and steadily.

Pranayama

• Pranayama is an ancient science of breathing and is the heart of Hatha Yoga. Prana or life force, is very essential for every cell to function. The ancient yogis noted that one can live without food or water for several days but cannot live for even few minutes without prana. They also noted that the body, mind and breath are very closely linked; any change in one will affect the other two as well.  When the mind is agitated the breathing is disturbed and there is disturbance in the body cells.  A calm mind, develops rhythmic, uninterrupted breathing and keeps the cells healthy.
• Pranayama is much more effective than normal breathing. Normal breathing is shallow breathing where hardly 30% of the lungs are used. Such a breathing provides insufficient oxygen and no toxins are removed from the systems. As a result there is sluggishness, fatigue, sickness, depression and disease. Pranayama enhances oxygen, removes toxins, energises the cells, clears the mind of disturbing thoughts, prevents and cures many diseases. The ancient yogis have developed many types of Pranayama and 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. The best time to practice and master is at “Brahmamuhurt” early hours of morning between 4 am and 6 am.

Yoga is a scientific discipline, that re-aligns the body properly, removes tensions from muscle groups and joints, calms the restless mind and that unlocks the hidden positive energies we are born with. Dedicated practice  provides the right strength to face challenges and keeps the practitioner healthy and happy. Yoga, is a gift for old people; it provides youthful vitality and confidence in old age. Every human being must practice yoga everyday.

Very few people are aware that yoga is a systematic and scientific discipline that purifies and transforms the practitioner into a Sattvic person. Sattvic means calm and positive.

Many definitions of 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 discipline that teaches 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 develops mind, body balance and makes all the systems function well.
• Yoga is an ancient science of self development that transforms every aspect of an individual.
• Yoga is an ancient art of purifying mind and body and experiencing the inner peace.
• Yoga is the ultimate tool for self realization.
• Yoga is preventive care and a holistic system of healing 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 when only fraction of the lungs is 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 many impurities 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 expands the lungs and fills the lungs with oxygen, removes blocks from air ways and enhances its functions.  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, removes impurities and purifies the respiratory system. The key to Pranayama practice is to make exhalations longer than inhalations. Longer duration of the exhalation process 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. It makes the practitioner experience the inner silence. When retention is practiced after inhalation it is called “Antara Kumbhaka” when practiced after exhalation it is called “Bahya Kumbhaka.” Bahya kumbhaka is difficult and must be practiced only by experienced practitioners.

Pranayama is the heart of yoga practice. It controls, purifies and energizes all the systems and also the mind. The body is free from pain and the mind is free from disturbing thoughts. There is well being.

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 also helps in adapting and settling in an 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, that promotes perfect Pranayama practice.

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 and no distractions. There is divine support in the early hours of the day.

Pranayama can be also practiced when traveling,  when stuck in traffic, while working on 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.