Sunday, December 09, 2007

16 . Restarting my yoga blog

Dear Friends

After a gap of more than 3 months I am restarting my yoga blog .I have redesigned my blog to give it a more fresh look .I had an excellent one month Yoga Vacation at the Sivananda Ashram Yoga Camp in Valmorin ,Quebec ,Canada from 5 Aug- 4 Sept 2007 and I suggest everyone to try a Yoga Vacation at any one of the Sivananda Yoga Ashrams the world over and the link of the same is given below .I will write more about the Concept of Yoga Vacation in my next message .
********************** ATTENTION EVERYONE************************
A request for people who are reading my articles for the first time: Please start reading the articles in chronological order - From article No:1 . This will ensure that the concepts presented here are easy to grasp and the continuity is maintained.
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Saturday, August 04, 2007

15 . On Vacation

As I am leaving on 5th August to the Sivananda Yoga Ashram in Val Morning , Quebec , Canada for a month of Yoga Vacation for my physical , mental and spiritual rejuvenation , I Will not be able to keep my blogs updated regularly .I will try my best to keep posting new messages when I have time .After I return back to India on 4th September , I will keep my blogs regularly updated .Till then I would request people to go through the older posts or refer the wonderful links to other spiritual sites given on my blog .

See you all soon .Bye .

Krishnanand

Saturday, July 14, 2007



14 -Special Instructions for effective Asana Practice by Swami Sivananda

Today i.e 14th July is the Maha Samadhi day of Swami Sivananda and toady was the day I started my Yoga Journey at the Sivananda Yoga Centre in Chennai ,India 10 years back in 1997 and as a tribute to my Master ( Swami Sivananda ) I am sharing these special instructions for an effective Asana Practice by Swami Sivananda as today's message .


1) Asanas should be practised in a well ventilated , clean room where there is free movement of fresh air .The floor must be even . Asanas can be practised on the sandy bed of rivers , open airy places and by the sea-side also .If you practise them in a room , see that the room is not congested so as to allow free movement of hnads , legs and of the body .

2) Asanas should be done on empty stomach in the morning or at least three hours after food .Morning time is best for doing Asanas .

3) Get up at 4 a.m .Answer the calls of nature .Wash your face .Then practise your Asanas , Pranayama and Meditation .This order is beneficial .If you are very particular to meditate from 4 to 6 a.m., you can do Sirshasanafor 10 to 15 minutes and then sit for meditation .When meditation is over , you can take to other Asanas .

4) Be regular in the Practice .Those who practice by fits and starts will not derive any benefit .

5) Start with minimum time of doing Asanas and then gradually increase the period . You can do the Asanas as long as you can comfortably keep up the posture .

6) Asana is the third Anga in Ashtange Yoga .When you are established in Asanas ,then only you will derive benefits of Pranayama .

7) Maximum benefits can be achieved if Japa also is done during the practice of Asanas and Pranayama .

8) Regularity in the practice is very necessary if one wants to relaise the maximum benefits of Asanas .Generally , people practice for two months in the beginning with great interest and enthusiasm and leave off the practice . This is a sad mistake .They want a Yoga teacher always by their side . They have got the effeminate learning mentality .They are lazy , torpid and slothful .

9)Physical exercises draw the Prana out .Asanas send the Prana in , and distribute it quite evenly throughout the body and different systems .Asanas are not only physical but also spiritual , as they awaken the Serpent Power ( Kundalini ) that is sleeping in the Muladhara Chakra .


10) Ladies also should practice Asanas .They will have healthy and strong children .If mothers are healthy and strong , children also will be healthy and strong . Regeneration of the young ladies means the regeneration of the whole world .If ladies practice a course of Asanas systematically with interest and attention ,they will have wonderful health and vitality .There is no doubt of this .

11) In the beginning you cannot perform some of the Asanas perfectly .Regular practice will bring perfection .Patience and preseverance , earnestness and sincerity are needed .

12) Never change the Asanas .Adhere to one set tenaciously .If you do one set of Asanas today and some other tomorrow and so on , you cannot derive much benefit .

13) The more steady you are in the Asana , the more you will be able to concentrate and make your mind one pointed . You cannot get on well in your meditation without having a steady posture .

14) If you cannot perform a particular Asana quite satisfactorily , do not loose heart .Where there is a will , there is a way .Rome was not built in a day .Try , try , try again .Continuous practice will make you all right .


15) Those who practice Japa can repeat the Mantra during the practice of Asanas .When you recite the Mantra for six months , a hbait will be formed and the force of Samskara will keep up the uninterrupted practice even during the performance of Asana .There will be no difficulty .Business people who have very little time at their disposal , can have Japa during their practice of Asanas .It is something like getting four fruits by throwing one stone only .You will get many siddhis .

16) If you are careful about your diet , Asanas and meditation , you will have fine , lustrous eyes , fair complexion and peace of mind in a short time .Hatha Yoga ensures beauty , health , strength and long life to the Yogic students .


17) Avoid unnecessary worry .Do not be troubled .Be not anxious .Do not be idle .Do not waste time .Do not worry yourself if there is delay in your progress . Wait cooly .You are bound to succeed if you are sincere .

18) Never miss a day in your Sadhana , spiritual practices .


19) The practice of Asanas before starting Japa and Meditation is very good and conducice .It removes laziness and drowsiness of the body and mind .It steadies the mind .It fills the mind with new vigour and peace .


20) Sattvice food is necessary when you practice Asanas and Pranayama .Take milk , Ghee , sweet curd , fruits , almonds , cream , etc .Give up garlic , onions , meat ,fish , smoking , liquors , sour and pungent articles . Overloading must be avoided . Take Mithahara .Be regular and punctual in taking meals .Eating all sorts of things at all times is highly dangerous for a Yogi .


21) Asana and Pranayama remove all sorts of diseases , improve health , energise digestion , invigorate the nerves , straighten the Sushumna Nadi , remove Rajas and awaken the Kundalini . Practice of Asana and Pranayama bestows good health and a steady mind . As no Sadhana is possible without good health , no meditation is possible without a steady mind .Hatha Yoga is of immense use for Shyana Yogis , Karma Yogins , Bhakatas and Vedantins as well .

Monday, June 25, 2007

13 - Yogasanas and Prana

Prana , vital energy ,which corresponds to ki or chi in Chinese medicine , pervades the whole body , following flow patterns , called nadis ,which are responsible for maintaining all individual cellular activity .Stiffness of the body is due to blocked prana and a subsequent accumulation of toxins .When prana begins to flow , the toxins are removed from the system ensuring the health of the whole body .As the body becomes supple , postures which seemed impossible become easy to perform , and steadiness and grace of movement develop . When the quantum of prana is increased to a great degree , the body moves into certain postures by itself and asanas , mudras and pranayamas occur spontaneously .



A request for people who are reading my articles for the first time: Please start reading the articles in chronological order - From article No:1 . This will ensure that the concepts presented here are easy to grasp and the continuity is maintained.Also if interested kindly refer my another blog dailyspiritualmessage.blogspot.com that deals purely with non-dual teachings .
12 - Yogasanas and the body-mind connection

The mind and body are not separate entities although there is a tendency to think and act as though they are .The gross form of the mind is the body and the subtle form of the body is the mind .The practice of asana integrates and harmonises the two .Both the body and the mind harbour tensions or knots .Every mental knot has a corresponding physical , muscular knot and vice versa .
The aim of asana is to release these knots .Asanas release mental tensions by dealing with them on the physical level, acting somato-pyschically , through the body to the mind .For example , emotional tensions and suppression can tighten up and block the smooth functioning of the lungs , diaphragm and breathing process , contributing to a very debilitating illness in the form of asthma .

Muscular knots can occur anywhere in the body : tightness of the neck as cervical spondylitis , the face as neuralgia , etc .A well chosen set of asanas , combined with pranayama , shatkarmas , meditation and yoga nidra , is most effective in eliminating these knots , tackling them from both the mental and physical levels .The result is the release of dormant energy ; the body becomes full of vitality and strength , the mind becomes light , creative , joyful and balanced .

Regular practice of asana maintains the physical body in an optimum condition and promotes health even in unhealthy body .Through asana practice , the dormant energy potential is released and experienced as increased confidence in all areas of life .

Saturday, June 09, 2007

11-Stress Management through Yoga

Many aspects of the average modern lifestyle are run at great speed .We tend to try to fit more and more into our lives , with heavier workloads, more demands on our time, greater distances to travel to our destinations , and higher expectations .Different people experience stress in different ways , and while stress symptoms can be clearly diagnosed,there is no common medical solution for them .There are , however , may possible ways of trying to deal with feelings of stress - from doing sport , having a massage and taking nerve tonics to going on vacation , changing jobs or trying to develop a more positive outlook on life .

Yoga is also an extremely popular and effective system for bringing about relief from stress , and is complementary to all of the options listed above .


The "fight or flight " response

Feelings of stress are not directly caused by specific external factors; they come about due to the body's instinctive response to these external factors , known as "fight or flight" .As part of the survival instinct , this is a very useful reaction : it is activated when we are confronted with imminent threats , such as a natural catastrophe or a direct physical attack .At such times , we literally need to face up to a situation ( "fight" for our life ) or flee from it ( "flight") to save our lives .

Time pressure , emotional conflicts , financial worries , pollution , competitive environments and excessive noise cannot be compared with an imminent physical threat , yet our nervous system interprets them in the same way .The activity of certain body systems is put on high alert , while other systems are temporarily slowed down .These changes actually create the strong subjective impression that we are undergoing a life -threatening physical emergency .Depending on the situation , the body starts to behave as though there is really somebody we should fight or from whom we should run away .


Autonomic Nervous System
1) Sympathetic Nerves

Part of autonomic ( involuntary ) nervous system , sympathetic nerves originate from the thoracic ( central ) and lumbar ( lower ) area of the spine , from where they spread out to many of the body's systems , sending news of the apparent "emergency" at time of stress .As the name suggests , we have no conscious control over this part of the nervous system , so we do not know that nerves have been activated until we experience actual stress symptoms .


The sympathetic message consists of

1) Increased strength and speed of heartbeat
2) Changes in the digestive system
3) Increased contraction in the skeletal muscles
4) Increased rate of breathing
5) Increased glucose levels


2) Parasympathetic Nerves

The parasympathetic nerves , another part of the autonomic ( involuntary ) nervous system , originate from below the brain and from the sacral ( lower ) area of the spine .They connect to exactly the same organs as the sympathetic nerves , but their effect is opposite . They generate "rest and repair" in the organs , which means that they tell the body to return to normal once the "emergency scenario" of the stress reaction is over .

The parasympathetic message consists of

1) Slowing down of the heartbeat
2) Slowing down breathing patterns
3) Promoting digestive gland secretions
4) Encouraging the digestive processes
5) Stimulating bowel movement
6) Increasing secretion of tears and saliva


Like any other nerves , parasympathetic nerves need to be activated in order to transmit their message .While the sympathetic ( stress - activating ) nervous system is stimulated automatically , the parasympathetic ( calm-inducing ) nervous system needs to be activated consciously , other than during deep ,relaxed sleep .This is why you may feel incapable of "just relaxing" in a stressful situation . However , through yoga , you can learn how to do this .


How does Yoga help us manage stress ?


Yoga exercises reduces the over stimulation of the sympathetic nervous system and activates the "rest and repair " of the parasympathetic nervous system .Daily practice is a guaranteed protection against stress , because the benefits last for up to 24 hours . Stressful living conditions may continue to stimulate the sympathetic nervous system , for example by asking your heartbeat to accelerate or your digestion to slow down ,but the activated parasympathetic nervous system effectively counteracts the stimulation , allowing you to remain relaxed .And even if , due to overwhelming circumstances , you experience some stress reactions , you can keep your cool because you know that these symptoms will disappear once you do your yoga session in the evening .


The Yogic approach to stress management is not just confined to yogic exercises ( i.e yoga asanas ) but also involves practicing breathing exercises ( pranayama ) , adopting a healthy vegetarian diet ,relaxation , positive thinking and meditation ( i.e Following the 5 Basic Principles ) .This combined approach will help us to eliminate stress a great deal from our day to day life .


Monday, June 04, 2007

10-How are Yoga postures classified ?
We saw that the no of classical postures are 84 in number and they are classified in the following five broad categories :

1) Sitting Meditative Postures eg : Padmasan ( Lotus posture )
2) Forward bending postures eg. Paschi-motan-asan ( Sitting forward bend )
3) Backward bending postures eg . Dhanur-asan ( Bow )
4) Twisting postures eg.Ardha Matsyendra –asan ( Half spinal twist )
5) Balancing postures eg. Kak-asan ( Crow )

These five categories are only indicative in nature and we need not strictly hold on to it . So when ever we do yoga practice we must see to it that our practice has the postures of the above 5 categories . The 12 Basic postures as designed by Swami Vishnu devananda has all the postures that fit in to the above 5 category and hence is a complete system of exercise in itself .

The basis on which the postures are classified is in the way the spine is getting manipulated and exercised completely .It is not only at the spinal level but also at the muscular level the entire muscular system is toned .

Saturday, June 02, 2007

9-The 12 Basic Postures

The no. of asanas in Hatha Yoga are innumerable and we cannot fix a particular number but practically speaking we can see that there are around 84 Yoga asanas .Since learning and practicing these 84 asanas are quite difficult , my Yoga Guru Swami Vishnu devananda , founder Sivananda Yoga Vedanta Centres ( www.sivananda.org ) has formed an excellent collection of 12 basic postures that has the essence of the Classical 84 postures .For modern day people who have less time to learn & practice yoga , these 12 basic postures along with Soorya Namaskar and some basic breathing exercises are more than enough for their physical , mental and spiritual well being .


The 12 Basic Postures are :

1) Headstand ( Siras –asan )

2) Shoulder Stand ( Sarva –anga-asan)

3) Plough ( Hal-asan )

4) Fish ( Matsy-asan )

5) Sitting Forward Bend ( Paschi-Motan-asan )

6) Cobra ( Bhujan-asan)

7) Locust ( Shalab-asan )

8) Bow ( Dhanur-asan )

9) Half Spinal twist ( Ardha-Matsya-asan )

10) Crow ( Kak-asan ) , Peacock ( Mayur-asan)

11) Standing Forward Bend ( Pada-Hatsa-asan )

12) Triangle ( Trikon-asan )

These 12 Basic postures are taught in the Sivananda Centres and Ashram’s world over in their beginners course and these 12 postures form a basic foundation to learning the other advanced postures and their variations .

Before we go deeper in to the postures we must know how these postures are classified and that we will see in the next message .
8-Benefits of Yoga Asanas

Yoga Asanas have 3 types of benefits :

1) Physical Benefits 2)Pranic / Energy Benefits and 3)Mental Benefits
1) Phsyical Benefits

Asanas initially focus on increasing and maintaining flexibility of the spine , toning and rejuvenating the nervous system .The gentle stretching , twisting , and bending movements bring flexibility to the other joints and muscles of the body , as well as massaging the glands and organs . They improve the immune system of the body .Circulation is improved , ensuring a rich supply of nutrients and oxygen to all the cells of the body .Basically Asanas have an extraordinary capacity to overhaul , rejuvenate , and bring the entire system into a state of balance .

2) Pranic /Energy benefits of Yoga Asanas

Before that we will just define what Prana is briefly .

Prana is a universal energy ,that is very subtle ,cant be seen with the eyes but definitely felt when we do yoga , pranayama and meditation .It is called as Chi in Chinese and Ki in Japanese . There are various ways to manipulate and store this prana and yoga is one way .The other methods being Tai chi , Qi Gong , Reiki etc .

Now Coming to the pranic benefits of asanas :

Asanas work in the same way as acupuncture or shiatsu , but the Yogic system of pranic balancing is more subtle .To gain the benefit , you must practice asanas regularly over a period of time , but once you feel the benefits ,they will last longer .The different poses put pressure on various points , purifying and strengthening the nadis ( energy channels ) .
3) Mental benefits of asanas:

Steady postures (asanas ) free the mind from disturbances caused by physical movement , promoting steadiness of mind , balancing the emotions , and improving your outlook on life .
Although asanas seem to be physical exercises ,they have profound effect on the energy body .
7-What are Asanas ?
Asanas are yogic postures and form the third step in Raja Yoga . In Hatha Yoga they form a very important part and in modern context practice of Yoga means practice of Yoga asanas or Yoga postures .
According to Yogic texts there are 84 lacs of Asanas . Basically this is an exaggerated figure but given to explain that every creation and object in the world can be expressed in the form of a yoga asana . But practically speaking we can say that there are 84 Classical Yoga postures . But since it is difficult practicing all of them , my Yoga Guru Swami Vishnu devananda , founder Sivananda Yoga Vedanta Centre has formed a brilliant sequence of 12 basic postures that reflect the essence of these 84 postures . These 12 Basic postures along with Soorya Namaskar are enough to give a wonderful exercise to any busy person in day to day life .

Saturday, May 26, 2007

6-What is Hatha Yoga ?

Raja Yoga is the scientific psychological approach focusing on concentration and meditation . Hatha Yoga , is actually an aspect of Raja Yoga .It starts with the physical body and goes on to work with the energies of the astral body .The main components of Hatha Yoga are :1) Asanas ( Yogic Postures ) 2) Pranayama ( Yogic Breathing Exercises ) and 3) Kriyas ( Yogic Cleansing exercises ) .

In modern world, Yoga practice means mostly Hatha Yoga practice as everyone involved in Yoga are usually practicing Asanas and Pranayama .Hatha Yoga acts as a base for Raja Yoga and Raja Yoga acts as a base for Jnana Yoga .So the spiritual journey actually starts with Hatha Yoga and this is the following route :

Hatha Yoga leads to Raja Yoga leads to Jnana Yoga .

Friday, May 25, 2007

5-The Eight steps of Yoga

We saw last message that the science of Yoga had been codified into 196 sutras or short verses by Maharishi Patanjali in his work “Ashatnga Yoga or Patanjali Yoga “ .Maharishi Patanjali has divided the entire science of yoga in to 8 steps . They are :1) Yama ( External discipline ) 2) Niyama ( Internal Discipline )3) Asana ( Postures ) 4) Pranayama ( Breathing Exercies ) 5 ) Prathyahara ( Withdrawing the senses from outside ) 6 ) Dharana ( Concentration ) 7) Dhyana ( Meditation ) and 8) Samadhi ( Super conscious state )

These 8 steps are Universal and are applicable to every individual at any place and time .No matter which country / race / caste / language or religious beliefs a person belongs to he/she have to go through these 8 steps to progress on the spiritual path .This Universality of Yoga Sutras is what has made the Science of Yoga the most popular and respected science the world over .

Friday, May 18, 2007

4-Raja Yoga

Raja Yoga is also called as Ashtanga Yoga / Patanjali Yoga . It is an 8 step process for preparing the body and mind for higher spiritual quest ( i.e Jnana Yoga ) . The entire science of Raja Yoga has been codified and systematized by Maharishi Patanjali 2000 years back in his work “ Raja Yoga Sutras “ also called as “Patanjali Yoga Sutras “ . All the instructions here are in the form of short verses called “Sutras” . The entire work consist of 196 Sutras divided in to 4 Chapters .Each Chapter is called a “Pada” and the 4 Padas are 1) Samadhi Pada 2) Sadhana Pada 3) Vibuthi Pada and 4) Kaivalya Pada . Maharishi Patanjali has wonderfully systematized these 196 sutras in an 8 step process called as “Ashtanga Yoga “ ( Ashta means eight ) . Each of these eight steps fits in wonderfully in to the other and are inter-related . Just like we have tools to measure any parameter these 8 steps offer and excellent tool to the Yoga practitioner as to where he stands in the spiritual journey .These steps are so scientific and universal that none can bypass the same and have to follow the same route . This universality of Yoga Sutras is what has made Yoga a very popular science world over and everybody looks to Maharaishi Patanjali’s sutras for their spiritual inspiration . Now what are these 8 steps ? We will look at it in the next message .

Thursday, May 17, 2007

3-The Five Basic Principles

By closely observing the lifestyles and needs of people in the West, Swami Vishnu-devananda ( founder Sivananda Yoga Vedanta Centre ) condensed the ancient wisdom of yoga into five basic principles ,which he felt could be easily incorporated into Westerner's living patterns to improve the quality of life .The five principles are 1) Proper Exercise 2) Proper Breathing 3) Proper Relaxation 4) Proper Diet 5) Positive Thinking and Meditation .All the teachings and activities of the Sivananda Yoga Vedanta Centre world over are based upon these Five Basic Principles of Swami Vishnu devananda .
They are explained below :

1) Proper Exercise - Asanas
In Yoga , the physical exercises , called asanas , are non-violent and provide a gentle stretching that acts to lubricate the joints , muscles , ligaments ,tendons , and other parts of the body .Asanas help to tone the nervous system , improve circulation , release tension , and increase flexibility .When performed in a slow and relaxed manner , they are designed to develop more than just the physical body .They also broaden the mental faculties and enhance the spiritual capabilities

2) Proper Breathing - Pranayama

Deep breathing helps to cleanse and nourish the physical body .As you inhale fully , you are supplying an abundance of oxygen , an element that is essential to every cell in the body .As you exhale the waste products are expelled .Breathing also helps to connect the body to its battery , the Solar Plexus , where tremendous potential energy is stored .When tapped through specific Yogic breathing techniques ( pranayama ) , this vital energy , or prana , is released for physical and mental rejuvenation .

3) Proper Relaxation - Savasan

When the body and mind are continually overworked and stressed ,their natural efficiency diminishes .Rest and relaxation are Nature’s ways of giving the body a chance to recharge .Like the radiator of a car , they cool down the system . Although relaxation is usually perceived as a mere physical condition , it actually has roots that extend in to the Astral ( Energy ) Body , and even more deeply in to the Casual ( Seed ) Body . This is why attempts to relax only the physical body with alcohol or drugs do not succeed . Proper complete relaxation comes only when the body , mind , and spirit are all at ease .This is possible through the Yogic relaxation - savasan .


4) Proper Diet - Vegetarian Diet

A meat-free diet enables the body to obtain the maximum benefit from food , air , water , and sunlight .The Yogic diet consists of foods that are pure , simple , wholesome natural vegetarian diet that are easily digestible and contains the fewest additives .Yogic diet takes in to account the subtle effect the food has on the mind and on the Astral ( Energy ) body .Followers of a Yogic diet find themselves attaining a high standard of health , a keen intellect , and serenity of mind .


5) Positive Thinking ( Vedanta ) and Meditation ( Dhyana )

To the Yogis , the term "Positive Thinking " refers to the ability to understand and live in accordance with Vedanta , one of the six main schools of Indian philosophy . The main teachings of Vedanta are to be found in ancient scriptures known as the Upanishads , meaning the "highest knowledge " .

Meditation is a state of consciousness that can be understood only on a direct , intuitive level .Ordinary experiences are limited by time , space , and the laws of causality , but the meditative state transcends all boundaries .When you meditate , past and future cease to exist .There is only the consciousness of I AM in the infinite , eternal ,NOW .

Wednesday, May 16, 2007

2-Why practice Yoga today ?

The vast technological progress that has been made in recent decades has resulted in the pace of our lives becoming tremendously fast .Stress relief is therefore the number one reason for the practice of yoga today .The simplicity of practicing yoga on a small mat on the floor offers an all-too-welcome contrast to the complexity of modern life , gradually allowing the body and mind to regain their balance .While many people are initially drawn to yoga to combat stress , to keep their bodies fit and flexible , or to seek relief from a specific complaint ,such as backache , many also end up experiencing subtle changes in their approach to life as they begin to understand the inner peace that is their true nature .
For beginners , the benefit of yoga are mostly felt as mechanical changes in joints and muscles ,increased blood circulation ,temperature changes and improved control of the nervous system through regulated breathing .According to yogic teachings , all of these are really changes in Prana currents ( shifts in the vital life energy that runs through every life form ), which , as practitioners become more rooted and sensitive in the exercises ,they will start to experience on a mental level as well as a physical one .Understanding and controlling Prana - the subtle energy in all life forms - is viewed as the key to healthy body-mind balance .

Friday, March 16, 2007

1-Yoga Means Union

Although many people think this term refers to union between body and mind or body, mind and spirit, the traditional acceptance is union between the Jivatman and Paramatman that is between one's individual consciousness and the Universal Consciousness.
Therefore Yoga refers to a certain state of consciousness as well as to methods that help one reach that goal or state of union with the divine.