My Yoga Blog - Bringing Yoga to Life - The everyday practice of Enlightened Living

2012-01-02T19:00:00.000+05:30

58)Given a balanced diet, iron deficiency should not be an issue

http://www.thehindu.com/health/diet-and-nutrition/article2768180.ece?homepage=true

Eating properly is an essential part of keeping fit and healthy, and has long been a standard part of doctor’s orders.

Making sure you get enough iron is the key to doing so, although a few tips are in order.

“Iron sourced from animal products is more readily taken up by the body than that of vegetable origin. In the case of iron from animal products, take-up is between 15 and 35 per cent, whereas with vegetable iron it is just 5 per cent,” according to Petra Renner-Weber, a dietician based in Bonn, Germany.

Meat in some form or other should thus be on the menu two or three times a week. This can be augmented by consuming vegetable products rich in iron, such as beetroot, pulses and whole grain cereals. Fish is also a good source.

There are tricks to enhance iron take-up from vegetables. “Vitamin C, protein and organic acids like lactic acid promote iron take-up,” Renner-Weber says. “One should drink a glass of orange juice with a meal, eat a salad, or, alternatively, have yoghurt for desert.” She advises vegetarians to avoid drinking either tea or coffee after a meal, as the tannin they contain inhibits the body’s ability to absorb iron. The same applies to substances like phosphates and oxalic acid, which occur in rhubarb, spinach and cocoa.

With iron from animal sources, coffee and tea are less of a problem. “The iron contained in them is stable in the face of external effect, and the body is able to absorb it readily,” Renner-Weber says.

A diet rich in iron could look as follows: for breakfast, wholegrain muesli with dried fruit and nuts, accompanied by a glass of orange juice; for the main meal at lunch a portion of meat, accompanied by broccoli and potatoes; and for a light evening meal, wholegrain bread, some smoked fish and beetroot.

“If you eat a balanced diet there is no reason to go without coffee and tea,” Renner-Weber says. “And a cup of coffee after the midday meal is also fine.”

Keywords: balanced diet, iron deficiency

2011-07-12T18:40:00.000+05:30

57) My Sadhana Intensive (SI) Course experience :

I did the Sadhana Intensive Course ( SI ) at the Sivananda Ashram ,Madurai ,India at 2009 and repeated again at 2010 and these were life changing experiences for me .I did my Yoga Teachers Training Course (TTC) in 1998 and my Advanced Yoga Teachers Training Course ( ATTC ) in 2004 at the Sivananda Ashram , Neyyar Dam ,India and while TTC and ATTC were itself had a major impact on me ,it was the SI course that really created the big shift in me and brought me to the current state of solitude that I am right now .

About the Course :

The SI course is only for the people who have completed the Sivananda TTC .It is not open to any other student however advanced he /she may be .It is a 2 week course i.e full 14 days of intense Sadhana without any breaks in between and right now in the Sivananda Ashrams it is offered in India ( Madurai , Uttar Kashi ) , Canada ( ValMorin , Quebec ) and in Sivanada Ashram in France .

The maximum no. of candidates allowed is 26 ( sometimes this rule is relaxed and few additional people are accomodated ) . The course is conducted in a very secluded atmosphere that is pure and unpolluted and away from noise and away from external people .The course is based on developing a personal intensive Yoga Sadhana according to the Classic text " Hatha Yoga Pradipika" .

There is no group/guided practice here and each and every candidate is required to do his /her own Sadhana as per the instructions given at the beginning of each day .Sometimes the practices are modified according to the capacity of the individual .Each student is required to maintain his/her own personal sadhana diary and note down their own experiences and problems and the same is shared in a group discussion at the middle of the day .

The Diet in SI :

The students of SI course are given a very special diet that is free of oil ,salt and other spices and is usually a very bland diet involving boiled vegetables , chapatis , yogic kitchidi ( not the usual spicy one ) ,simple dal and some fruits ,fruit juices . Every morning the students are given a glass of Almond Milk which is very conducive for Pranayama practice .

Some restrictions :

All the students are required not to use cell phones , telephones ,emails etc during this 2 week period .It is a sort of Electronic detox for 2 weeks .However there is no Military like discipline enforced and students are morally expected to abide by these rules and many do so .

Some background regarding the SI Course :

Everyone knows that Swami Vishnu devananda started the Sivananda Yoga Vedanta Centres world over in late 60s and he was the person who first started the concept of Yoga TTC , Yoga ATTCs etc . Before starting the Sivananda Yoga Vedanta Centres , Swami Vishnu devananda was a disciple of Swami Sivananda in Rishikesh and he used to do intense Hatha Yoga Sadhana in his own hut in Uttar Kashi on his own and developed enormous amount of Prana that he used later for his Yoga Mission world over . In Mid 80s some students of Swami Vishnu devananda in Quebec asked him about the secret of his abundant energy and he said that it was due to his intense Hatha Yoga Sadhana based on the Hatha Yoga Pradipika that he did on his own when he was a disciple of Swami Sivananda . The students wanted to know whether he is ready to share those Yogic secrets and Swami Vishnu devananda told that there is no secret in this sadhana but it involves a high degree of self discipline and self control as it is a very intense sadhana for many months to be done under seclusion under strict control of diet and other external factors . However seeing the interest in the students , Swami Vishnu devananda told that he will give a trailer to this sort of Sadhana and hence compressed the essence of this 6 month sadhana in 2 weeks so that people can get a feel of what it is to do undergo a rigorous yoga sadhana .This was how the SI course came in to being in 1986 at the Sivananda Ashram in Val Morin , Quebec ,Canada and slowly it came to be given even in their Indian Ashrams .Swami Vishnu devananda designed it mainly for the Sivananda teachers / staff to energize themselves each year so that they turn out to to be better yoga teachers and are able to give more energy back to their students .

The Course Schedule :

All the students are required to get up early starting from 5 a.m in the beginning and as the course progress they need to get up still earlier at 4 a.m or so and after finish their bath , toilet they need to do the basic yogic kriyas on their own ( Jala Neti , Sutra Neti , Uddyana Bandha etc ) and assemble for the morning Satsang ( Group Prayer and Meditation ) . After the Meditation and Group Chanting is over , there is a talk on Adi Shankara's Text Viveka Chudamani .After the satsang is over students are given a glass of Yogic Almond Milk and they assemble for the instructions for the day .

First all the students chant the Sankalpa (i.e Vow ) for the day and then the teacher gives out the type of practice to be done for the day .All are required to do the basic Sivananda Asana routine of Surya Namaskar and 12 basic postures to start with before starting the pranayama routine . The main thing in this course is the pranayama practice . So each day the pranayama practices are given and their rounds keep increasing day by day and also new pranayama's are introduced progressively as the course progresses . So at the morning session the teacher introduces the new pranayama to the students and also demonstrates how it should be done . Later Mudras and Bandhas are also added and they are also demonstrated as and when they occur .

Initially the course starts with 2 sessions of practice , morning and evening and later it progresses to 3 sessions , early morning , mid morning and evening sessions .

After the morning session , students go for the lunch and later each student is given some work to do ( Karma Yoga ) and it can be cleaning the toilets , the yoga hall , the garden etc and it is usually kept mild and only for 30 mts or so .

Then the students assemble for the afternoon group discussion where the Hatha Yoga Pradipika text is read and discussed as well as each student shares his /her own morning sadhana as well as previous day's evening sadhana's experience . This is the time where the teacher sometimes modifies the practice for each student based on the problems they encounter .For some he may tell them to lower the counts , for others to lower the ratio ,for others to skip bandhas etc etc .

In afternoon the students are given a glass of some fruit juice or coconut water or water melon to cool the system .After this the next session of Sadhana starts .

In evening the students assemble for the supper and after that they assemble for the night meditation and satsang and at night the holy text SriMad Bhagavatahm is read and after that students retire to bed early and the schedule repeats again .

Sometimes early morning there is a Homa ( Fire Ritual done ) and sometimes in evening there is a Mass Lalitha Sahasranama or Vishnu Sahasranama Puja ( Ritual ) will be done .This is basically done to keep the negativity away and also to energize the students and the atmosphere of the entire ashram plus also to invoke the divine blessings .

Experience of the students during and after the course :

Each and every student has varied experience during and after the course and one cannot standardize the same .Some students cannot progress after a few days and hit a block and they struggle a lot in completing , some fall sick for a few days and then recover quickly and some remain sick for a longer period .The sickness is due to the fact when the Sadhana is being done the body is getting purified at the physical, mental and emotional level and all the toxins start coming out . That is why students are required to prepare themselves well for a few weeks / months before they do the course otherwise they will have a tough time during this course .Some students have a smooth sadhana for the entire 2 weeks , some have a sea saw like sadahana with its ups and downs .Initially it is very easy for some but later as it keeps getting tougher not many people can withstand it .But as I said earlier that this is not a military camp where people are forced to do everything that is being ordered . There is no compulsion or pressure on any student to do the day's practice . Each and every student is encouraged to do what is best for his /her own capacity and not to force themselves .In Ashtanga term this is like a sort of Mysore Style Pranayama practice - do what is within ur capacity .

Also students are advised not to put their Ego in to the practice and learn the art of surrendering as only divine grace can guide them to a successful practice .As a symbolic gesture of surrender and bhakti each and every student is required to prostrate at the altar before and after they finish their sadhana in each session .

Again after the course each and every student has a different experience and while some are motivated to repeat it again , others feel once is enough and that they do not have the courage to do it again .

My personal experience of the SI:

In 2009 when I first did the SI course ,I had initial difficulty in adjusting to the course but was later able to pick up and move smoothly . In 2010 it was a smooth experience all along as I was more psychologically prepared .I had an intention of repeating this course in 2011 but then I did not have the favorable situation to do it .Anyway I was happy to do it twice and get a feel of what real Yoga Sadhana means .

The SI course helps each student to understand what his /her own potential is ,evaluate his /her own commitment to the path of Yoga and for me it gave me a great shift in understanding the greatness of this wonderful Hatha Yoga Sadhana and pushed me further in to making Yoga as my entire life mission - not just as a career but to put my time ,energy and resources in going in to this subject of Yoga deeply from various dimensions and bring out my own yoga teachings based on this personal discovery . Also after the SI course was over I was getting lot of indirect signals not to get involved in any external activity that involved me being an extrovert but rather focus on those activities that helped me remain more in solitude and focus on my own personal sadhana at home . This upset many of my friends / relatives as I stopped interacting with them a lot , avoided taking part in functions , get togethers etc etc .Previously I used to run and help lot of people in doing lot of their personal work or when they visit my town , I used to meet them / take them out etc but now I was saying a big NO to many of such things as all of those activities were sapping my energies and even when I tried doing them ( after my SI experience ) I ended up burning my fingers and this gave a clear indication to me that it is high time I put a full stop to such an activity . For some who are curious as to why this change in my attitude I tell them that after my SI have changed a lot and if they try to relate to me in the same way as they were with me before I did the SI course then they are in for a disappointment . Some are hurt by this , some are disappointed by this behavior of mine but I cant help it . I have to acknowledge this shift in me and respect it and move ahead in the way it wants me to go . But at the same time it helped me strengthen the bonds with some close friends , students within India and Abroad and with whom I share a very special spiritual bond and they say that they feel a very special warming energy in my presence and I continue to nurture those good relationships and are also open to those sort of good relationships and now that I am on the path of Ashtanga Vinyasa Yoga /Structural Iyengar Yoga ,I am forming new friends through various Ashtanga/Iyengar bloggers online and I hope to meet some of them in real life and have wonderful discussions related to Yoga and other healing techniques .

I can continue to write many more as to how SI course helped me develop a big shift in my perceptions about my life in general and about my yoga sadhana in particular but I will reserve it for another day .The above is best what I can write about now .

2011-07-11T21:25:00.000+05:30

56) Why I have slowed down ?

After a long gap I am blogging again . Anyway ,I have never been a compulsive blogger and even though I am not blogging much ,I continue to keep my journaling activity intact by writing regularly in my private journal offline .Compared to the past I have slowed down considerably and have cut off most of my outer activities and spend more time in solitude , doing my yoga ,reading ,contemplating and writing.Even with regard to my Yoga teaching activity I have cut down a lot and just confining myself to few dedicated students .This slowing down and loving solitude rather than activity did not come due to any force or pressure from myself .It was due to natural shift in my perceptions about life in general and my yoga sadhana in particular .This shift happened more prominently after my doing the Sadhana Intensive Course ( SI ) twice at the Sivananda Ashram in Madurai in 2009 and 2010 and also after my visit to Rishikesh in Oct 2010 .While the SI course slowed down my thoughts and gave me a glimpse of how it is when the mind is slowed down due to intense rounds of Pranayama , the visit to Rishikesh kindled in me the power of slowing down the mind due to "Vichara" i.e path of Self Enquiry . Surprisingly this Vichara that I am talking about was not the Vichara of Ramana Maharshi ( done using the method of hunting the "I") or the Vichara of Classical Advaita ( done using the Scriptures ) but rather done using a combination of the techniques given by Byron Katie ( through her technique called "The Work") , the pointers and teachings, dialogues from J.Krishnamurti , pointers from Eckhart Tolle , Adya Shanti , Leonard Jacobson ,Osho,Poonja (Papaji) , Rameh Balsekar as well as some insights from the lectures of Swami Dayananda on his talks on Classical Advaita Texts .So it was a combination of many of the above that pulled my mind more inside instead of it going outward . That is one reason why I am not keen on blogging ,writing emails ,chatting , updating my Face Book etc as all those activities involve me to constantly keep interacting with people from the outside world and I feel a severe drain of energy if I do that .So that is one reason why I keep my interaction with outside people ( both online and offline ) quite less and just interact with a select few close friends and students and rest of the time spend time in solitude doing yoga , reading ,writing ,contemplating and mantra chanting .As regards my Yoga practice previously it was just the Sivananda Style of Classical Hatha Yoga but now I am doing a combination of Ashtanga Vinayasa Yoga as well as Iyengar based Structural Yoga and with regard to my current reading it is more of things related to Movement Therapies ( Anatomy , Kinesiology , Yoga etc ) and anything with regard to healing the body and mind .So in short I am basically now doing a sort of research on healing the body and mind using various Yoga techniques as well as other healing therapies as well as non dual techniques and discover for myself what best works for me and later teach that to my students based on my own experience .Just like in my Vichara activity ,where I did not want to get trapped in any specific system like Classical Advaita , Ramana Maharshi etc but preferred to use a system that was a combination of various techniques and teachings from various Non Dual Masters ,similarly with regard to my Yoga practice I do not want to get trapped in labels like Sivananda , Ashtanga ,Iyengar etc etc but want to take the best from each and develop my own unique way to practice and teach the same .There is lot of hard work in this as it is always easy to follow one system and teach it to others rather than discovering one for urself . I found out that no one system is capable of addressing the needs of all the students however noble it may be .So trying to solve the problem faced by a student through a single system is like hiring a carpenter who brings only one tool i.e hammer and tries to solve all the carpentry problems using only the hammer and what will he do , he will just be banging on everything .So I do not want to be like that Carpenter having a single tool and I want to equip myself with as many tools as possible to help heal a person physically , mentally .That is what I see as my Dharma for the next phase of my life and I believe that is why Existence is sort of slowing me down to make me focus on the difficult task of being a multi dimensional yoga teacher /healer .How long I will be like this ( i.e in solitude ) I do not know but as of now this is my current state and I leave it to future to decide its own course for me .

2011-04-02T22:48:00.000+05:30

54) The key message of J.Krishnamurti according to me

The last few months I was involved a lot in reading the books/works of J.Krishnamurti .For me my first introduction to J.Krishnamurti ( shortly called J.K) came when I was young( around 15 years) and at that time I came across one of his books "Commentaries on Living-Vol-2 " and after reading one of the chapters in it titled " What is the true function of a Teacher ( Chapter -31 pg.142 )" I was completely bowled over by his insights and many days I sat silent dazed reflecting on the powerful insights I got from that chapter but then life went on its own course and while I continued to read other works of JK I could not understand what he was trying to convey and hence slowly my interest in his teachings slowly started to drop and I started pouring over the teachings of other Spiritual Gurus like Swami Chinmayananda , Swami Vivekananda , Swami Sivananda ,Ramana Maharshi etc etc . These teachers had a specific message ,their teachings had clear cut themes and one could at least understand what they were saying even if one could not follow it but the same could not be said of J.K whose talks looked quite vaguge , no clear themes and while what he says looked revolutionary , at the end we come back puzzled as to what is it we can do in life or confused as to how to follow his teachings in our life .
It was only recently i.e 6 months back when I started to read the book J.Krishnamurti: As I knew Him by Susunaga Weeraperuma ,that I got a sort of clear picture of what J.K was trying to say . Unlike other books on J.K this book is not dry and it is easy reading and full of interesting incidents in J.K's life as closely observed by the author .
Coming to the point only from this book I got a clear picture of what exactly J.K was trying to convey . I feel that the essence of J.K's message is this " Investigate the motive behind each and every action of yours and verify whether there is self-centeredness in any of your actions" . According to JK the root cause of violence whether small or big is due to self-centeredness in one form or the other . But at the same time he says that we cant force ourselves to be not self centered as that is artificial and will not work .He asks us to investigate each and every motive of ours without jumping in to conclusions and without suppressing them by following some spiritual practices like mantra chanting , meditations etc . By the way JK is not against Yoga , Pranayama etc and he says that one can follow any practice to keep the body fit and healthy and the mind calm and centered but that alone will not help us resolve the problems in our life and nothing will compensate for the self investigation of our own motives .You can call it the direct path or the path of vichara .That is the key of his teachings according to me .
Now in what way has this new insight from JK teachings impacted me ?
Previously I believed that doing spiritual sadhana in one form or the other was itself enough and hence I was doing my yoga practices , pranayama practices , mantra chanting , meditation , study of spiritual books , visit spiritual places etc etc but now I have understood that while all those activities have their own merit they will never compensate for the vichara or self investigation that I need to do myself to get clarity in my life .This is the sadhana I need to do for myself as only I know the contents of my thoughts and motives and no Guru / Book etc can do that work for me .So these days while I continue to do my yoga sadhana and my prayers I do it basically to keep my body fit and energetic and my mind calm but at the same time I keep constantly investigating each and every motive of mine , every thought of mine .This is the inner sadhana that I keep doing now silently . While it is easy to explain this sadhana ,it is quite difficult to put it in practice as the mind always resists self investigation and prefers to keep itself busy with some thing or the other - spiritual or worldly .
Now with this new understanding of J.K's message ,I am able to go understand what J.K is trying to say by reading his other books or listening to his various talks .Now they no longer appear to be vague as they used to be few years back .
So this is my understanding of the essence of J.K's teachings and I am really thankful to Susunaga Weeraperuma for helping me understand the same through his various books on JK and most notably the book J.Krishnamurti: As I knew him . I suggest people interested in the message of JK to first start reading books by Susunaga Weeraperuma .

2011-02-21T12:45:00.002+05:30

53) A new approach to this blog

When I started this blog in 2007 I started with the aim of writing only about the Sivananda System of Classical Hatha Yoga and it did have many entries explaining the basics of the Sivananda System of yoga , its asana sequence etc etc but in due course I started other blogs also as explained in my last post i.e Post No: 52 ) My Various blogs and they very much resonate the varied interests that I started to develop and I did not want all of those to be bundled in a single blog and hence opened separate blogs each reflecting one specific interest of mine .In the meanwhile I also started maintaining my own personal journal offline and used to write about many insights that I derived through my reading of various books , through my interaction with my students , through observing the behavior of people , through incidents happening in Society and all were directly or indirectly shaping me and I understood the importance of the spirit of Bhagavad Gita- " All life is a Yoga " i.e do not equate yoga to just want happens on the mat but extend it to what all happens beyond the mat also .I have highlighted this aspect also in my blog post No:51 ) Yoga beyond the mat . So keeping that in mind I have decided that from now onwards I will write in this blog all issues related to Yoga on the Mat as well as Yoga beyond the mat .Since I cannot divorce myself from life and I am in relationship with society in one form or the other and everything directly or indirectly affects me ( as well as everyone ) ,it is high time I start writing about those issues .So from now on you can expect on this blog topics related to Cricket , Sports ,Politics ( India , Global ) , Economy , Technology , Religion , Spirituality etc etc apart from Yoga . Kindly note that I am not writing about these issues as an expert commenting on Politics , Sports , Economy, Religion etc but as an individual who is observing these issues and its impact on people .

Even though I have mentioned about the various blogs in my previous post , I choose to have only this blog 's address on my visiting Card so that this blog will be the first reference point for people to know more about me , my ideas and my approach to life .

As I said earlier I am not writing on these issues as an expert or as a person who has mastered life and understand all its mysteries but rather as observations from a normal individual who is on the path of yoga and trying to live a yogic life both on and off the mat .
Before Concluding I wish to point out in that last few months ,I was immersed in re-reading the works of J.Krishnamurti which had a terrific impact on me and gave me strength and clarity to develop a big shift in my approach not only to my own yoga practice an teaching but also to life in general and apart from J.Krishnamurti two books that has heavily shaped me in the last one year ( and they still continue to do so ) are :
1) Bringing Yoga to Life - The everyday practice of enlightened living by Donna Farhi
( in fact that is the title I have given to this blog also )
2) Living Your Yoga - Finding the spiritual in everyday life by Judith Lasater .
I have mentioned both these books in my post No:51) Yoga Beyond the Mat

2011-02-06T08:28:00.002+05:30

52) My Various Blogs

Here is a list of the various blogs that I have created right from 2006 up till now . They reflect the various interests that I have and how those interests kept evolving over the last few years .I am not active on all the blogs and right now focused more on My Ashtanga Blog ( http://myashtangajournal.blogspot.com/) as right now that is what keeping me occupied more and it will be like this for the next few more years . However I do keep updating other blogs as and when I have some interesting information to be shared in those blogs .

This post is basically to let people know my varied interests and how it kept evolved over a period of time and what prompted me to start new blogs and also to know what my current interest is .

http://dailyspiritualmessage.blogspot.com/
1)Spiritual Messages related to Nonduality
This site deals with spiritual quotes and messages from various Spiritual Masters like Swami Sivananda , Swami Vishnu devananda , Osho , Eckhart Tolle , Ramana Maharishi , J .Krishnamurthy ,Papaji , Vernon Howard , Atmananda Krishna Menon , Jean Klein etc .Most of the quotes and teachings here reflect non dual teachings

This was my first ever blog that I started in 2006 when I took to blogging and it had a mixture of yoga and Vedanta related messages ( non dual messages ) but since I felt the messages of yoga and vedanta conflict with each other ( as yoga involves effort and practice and considers mind to be real and vedanta involves no practices and considers mind itself to be a non entity ) I decided to start a separate yoga blog ( eyogateacher.blogspot.com ) for my yoga related messages and kept this blog only to deal with pure non dual teachings .

http://eyogateacher.blogspot.com/
2)My Yoga Blog
This blog presents a collection of my thoughts ,views related to Classical Hatha Yoga and related topics like Diet ,Meditation,Fitness ,Health ,Relaxation ,Breathing and anything to do with improving physical and mental health .

This was my first yoga blog that I started as a Sivananda Yoga Teacher and was started mainly to distinguish my yoga messages from the non dual messages given by me in the other blog ( dailyspiritualmessage.blogspot.com ) . As I am now practicing ashtanga I did not want to confuse my Ashtanga experience in this normal yoga blog and started a separate blog for my ashtanga experience ( myashtangajournal.blogspot.com ) and this blog will continue to have articles / matter related to the Sivananda Style of Classical Hatha Yoga and other health related topics like diet , relaxation , meditation , etc .Though I am currently learning Ashtanga , I continue to be involved in the teaching of Sivananda System of Classical Hatha Yoga and hence this will contain articles related to Classical Hatha Yoga from time to time .
Note : up to Post 50. this blog had a sort of structured and one dimensional approach of just sharing about Classical Yoga ( Sivananda Style ) but from post 51 onwards this blog is taking an unstructured and multi dimensional approach and deals with issues related to not only yoga but other things happening in my life as well in society .So keep this in mind when you go through the blog .I have explained the intentions behind this new approach in my blog post No.53) A New Approach to this blog .http://movementtherapies.blogspot.com/
3)Movement Therapies
This blog is to share information about the various Movement therapies like Alexander Technique , Feldenkrais Method , Pilates ,Tai Chi , Continuum movement,Ideokinesis, Hellerwork etc .
This blog I started in year 2010 when I was deeply in quest of addressing some issues of injury related to my lower back ( in 2009 ) and ankle ( in 2010 ) and while I started it with Pilates , it went to Tai Chi and then I came across various movement therapies and felt that it is high time I start a blog exclusively for the same and while I am not active in this as I am right now buys with my Ashtanga Vinayasa Yoga but definitely this is a blog I will get active in due course as I believe that each movement therapy has some excellent way to address our injuries and provide healing .

http://livingaconsciouslife.blogspot.com/
4)Living a Conscious Life
The aim of this blog is to help those seeking to live a Conscious life ( a life in present )point out the best available resources(teachers, sayings , book /cd /DVD review , retreats , courses etc) with regard to Conscious Living from sources world over .
This is again a sort of extension of my Non Dual blog and right now not very active as I still continue to share messages related to non duality in my first blog ( i.e dailyspiritualmessage.blogspot.com ) but will keep this blog updated as and when I get some interesting inputs .

http://myashtangajournal.blogspot.com/
5)My Ashtanga Journal
This blog describes my Ashtanga Vinyasa Yoga Journey .

This is my most recent and currently active blog . As I am new to Ashtanga Vinyasa Yoga and wanted to document my Ashtanga experiences exclusively I created this separate blog and this blog will be active as Ashtanga Vinaysa Yoga is my current activity and will remain so for the next few years .

2011-01-09T18:32:00.000+05:30

51) Yoga Beyond The Mat

While most of us are aware of the type of yoga to be done on the mat but when it comes to practicing Yoga beyond the mat many of us are confused as to how it should be done . Some consider Yoga to be just what is being done on the Mat and nothing more than that . So when someone says that they are practicing Yoga they mean that they are practicing Yoga on the Mat and nothing more than that and they evaluate themselves as to how far they have progressed in Yoga by how many postures they have learnt , how long they can hold the postures , how many rounds of Surya Namaskar they can do , whether they can stand upside down in Headstand or do advanced balancing postures like Peacock ( Mayur Asan) , Scorpion , Crow etc . Some measure their yogic life by how many time a week they practice Yoga , how many times a week they take sattvic food , how many times they meditate , how many yoga sutras or Bhagavad Gita verses they have mastered etc etc .First of all we must understand that Yoga means joining or integrating and hence when we say that we are practicing yoga we need to include in it all aspects of our life and not just confine it to yoga on the mat .While Yoga on the Mat is the very visible part of this journey ,there is a larger invisible yogic journey that is happening beyond the mat but since it does not have a structure like Ashtanga , Iyengar , Sivananda ,Anusara etc it is never discussed much and many do not know what it means to practice yoga beyond the mat . Yoga beyond the mat varies from person to person and situation to situation and there can be no standard yardstick for the same .Take for example the topic on Being Honest or Truthful . While we need to be honest and truthful in our speech most of the time but there are circumstances where we need to lie ,say for example your friend/family member is seriously ill and admitted in the hospital and while the Doctor says to you personally that he/she will not be alive for long but request you not to reveal the same to the patient , you must not say No No I practice honesty in my speech and if the patient asks me what they Doctor is saying ,I will reveal to him the truth that he will not live for long . This is the most cruel way of practicing Honesty or truth in speech .So in each and every situation in life we need to weight the pros and cons and act accordingly and there is no standard rule for everyone /every situation .While scriptures like Bhagavad Gita , Yoga Sutras talk about Good /Bad , right /wrong ,standard set of universal values like Yamas ,Niyamas etc etc but kindly note that life is no black and white where all things are either all black or all white and there are hundreds of shades of grey between them and it is these grey situations that are tricky and need to be handled and no scripture can come to your Guidance under these grey circumstances .So what is to be done under these circumstances ? There is no easy answer but Sages of the past have given 2 tools to be used when we are confronted with a difficult situation :

1) Put yourself in the shoes of the other person and see what you would do in a similar situation

2) Introspect yourself as to your motive behind doing anything i.e are u doing it for some seeking some rewards ( monetary or otherwise ) , are u doing it to seek love , approval or appreciation from the other .

Putting urself in to the shoes of the other person and verifying whether you are doing anything for selfish reasons will help you un condition your mind and give your more mental space and this extra mental space will help you get the necessary clarity to take proper decisions appropriate to the situation . But this is easily said than done as the mind has been conditioned for centuries to think in terms of what benefit it will get directly or indirectly and suddenly asking it to revert to an unselfish situation will not work so easily .But all said and done this is the only way we can see things for clear as they are and not what we want it to be .

While the entire yoga market is flooded with Books and DVDs related to yoga postures only few are related to practicing yoga beyond the mat and I found the following 2 books very good ( links given above ):

1) Bringing Yoga to Life : The Everyday practice of Enlightened Living by Donna Farhi

2) Living your Yoga : Finding the Spiritual in Everyday Life by Judith Lasater

Both Donna Farhi and Judith Lasater are seasoned yoga practitioners and teachers and have a rich experience of not only yoga in general but life itself in particular and the wisdom accumulated by them in their many years of teaching yoga to people from various walks of life in various countries world over are very much reflected in both these books and I suggest every serious Yoga practitioner / teacher to have these books as a guiding tool in their yoga journey as many of the tricky situations we encounter in our yogic life either as a practitioner / teacher have been already encountered by them before and they have given their own insights as to how they have handled them .

2010-11-25T17:54:00.001+05:30

50) For Doing Yoga Podcast .

These days audio and video podcasts are very common especially in the yoga community and it is easier for teachers to make available on the web audio / video podcasts to their students world wide and I too intend to do the same and have the following excellent book called Podcast Solutions by Michael Geoghegan and Dan Klass as a good starting point for people to start their podcasting journey .

Podcast Solutions: The Complete Guide to Audio and Video Podcasting, Second Edition , by
Michael Geoghegan , Dan Klass
Product Description

Written by two of the best and brightest podcasting pioneers, Podcast Solutions: The Complete Guide to Audio and Video Podcasting, Second Edition is a comprehensive and perceptive guide to all things podcasting. From downloading podcasts to producing your own for fun or profit, Podcast Solutions covers the entire world of podcasting with insight, humor, and the unmatched wisdom of experience.

Big-name companies and podcasters throughout the United States and thousands of faithful listeners around the world will tell you that Michael W. Geoghegan ("Reel Reviews-Films Worth Watching" and GigaVox Media) and Dan Klass ("The Bitterest Pill" and JacketMedia.com) know how to put together compelling and engaging shows that people come back to week after week. These two pros will guide you through everything including developing your raw podcast ideas to selecting equipment, creating your podcast (including incorporating music, professional production techniques, and audio- and video-editing secrets), and mobilizing and growing an audience.

Plenty has changed since the best-selling first edition of this book, and Michael and Dan bring you all the latest and greatest information on production, distribution, and marketing from the world of audio and video podcasting. Nearly 50 pages of new material and hundreds of updates make this the most complete and up-to-date book on podcasting imaginable.

Between Michael's uncanny business and marketing sense and Dan's nearly two decades in the entertainment industry, these authors have the experience to back up their advice on what it takes to elevate your podcast to a professional level. Podcast Solutions gives you not only what youll need to know about podcasting but also the insiders view on the business of new-media production and marketing.

Whether you want to use podcasting to inform, educate, entertain, or inspire, whether you are a complete novice or an experienced professional, Podcast Solutions is the guide you need.

In this book you'll learn:

    * How to find and download audio and video podcasts to your computer or portable media player
    * How to develop, format, produce, edit, encode, and upload your audio or video podcast, including in-depth information on using music legally
    * How to set up an effective audio studio, including the complete and updated "The podcast studio buyers guide"
    * How to create great video, including tricks of the trade such as the law of thirds, the line, and the three-point light technique, as well as tips on casting, locations, scheduling, and more
    * How people are marketing and making money through podcasting in the era of Web 2.0

About the Author

Michael is a well know figure among podcasters and has been involved in podcasting since it earliest days. Because he started early, he has developed personal friendships with most of the key figures in podcasting. Michael is scheduled to speak and lead sessions at the upcoming Podcast and Portable Media Expo. He was also the first person to lead introductory podcasting classes entitled "Podcasting 101". Michael is frequently sought for comment on podcasting by media sources such as CNN, Wired magazine, The New York Times and USA Today among many others.

Michael currently produces his own show Reel Reviews &emdash; Film Worth Watching which has consistently scored in the top ten among podcast listeners. He recently syndicated Reel Reviews content to DVDtalk.com, the Internet's largest DVD movie review and discussion site. Reel Reviews also currently has paid sponsors. Michael's sponsorship deals represent some of the first for mainstream companies outside the podcasting industry.

In addition to Reel Reviews, Michael is executive producer of Grape Radio, a show about wine that in less than 8 weeks time places in the top ten out of over 4000 available podcast shows. Grape Radio has experienced phenomenal growth and features interviews with leading experts in the wine industry. Michael continues to develop and produce shows aimed at the lifestyle and technology markets. He also offers his services as a consultant to business developing podcasting and portable media strategies.

Michael is widely regarded as a leader in producing quality podcast audio. Many of his online articles on how-to podcast remain some of the most popular and widely linked to.

Michael lives in Newport Beach, CA with his wife and two young sons.

Klass has worked professionally as an actor and comedian for more than fifteen years, appearing in sitcoms, TV dramas and feature films while performing in venues throughout Los Angeles, including appearing regularly at the world famous The Comedy Store. Recently was the creator/writer/producer/star of NewsPop, an animated series for a joint internet venture between Steven Speilberg's DreamWorks SKG and Ron Howard's Imagine Entertainment.

Throughout his career, Dan Klass has worked as an advertising copywriter, written magazine articles, and worked with developers of interactive video systems for the toy industry.

Klass is currently devoting most of his time to his podcasts, the weekly Old Wave Radio, a retro-80's music show, and the much acclaimed twice-weekly The Bitterest Pill, a comedy/talk show that revolves around his musings as a stay-at-home dad on the outskirts of the entertainment industry. The Bitterest Pill has been featured on NBC, NPR and in USAToday.com and the Christian Science Monitor.

Klass lives in Los Angeles with his wife, two kids and two Macs.

2010-11-15T14:27:00.000+05:30

49) What is Yin Yoga ?

Yin Yoga is known as the quiet yoga. Many of the most popular forms of yoga, such as Ashtanga and Power Yoga, are fundamentally yang in nature, based on rhythmic movements of the muscles and focused on the need for change and attainment. Yin Yoga, in contrast, does not concentrate on the muscles but on connective tissue and bones, the parts of our body that are closest to our core and critical to our physical well-being and range of motion. The postures are all practiced on the floor and each is held for a lengthy period, usually three to five minutes. This intense non-movement allows us to experience the poses in a deeper way that enables the muscles to relax, the nerves to calm, and the surrounding connective tissue to remain healthy and supple. This meditative approach is more akin to those found in the earliest Hatha Yoga traditions. The Sivananda Style of Classical Hatha Yoga is a combination of Yin + Yang as there is movement ( but not as intense as in Ashtanga / Power Yoga ) as well as holding ( but not as long as in Yin Yoga ) and hence it has combination of both . But it is better that Yin Yoga is practiced in isolation so that it compliments your other Yang based Yoga practice .This is just a basic introduction of Yin Yoga . More details will follow in subsequent posts .

2010-11-15T11:17:00.000+05:30

47) Adjusting in Yoga Poses

Irrespective of which Yoga style you practice /teach learning to receive /give adjustment is both an art as well a science . As a teacher one needs to give adjustments to a student for the following reasons :

1) To point out to him how to do a posture correctly eg in Forward bends like Paschimotanasan the teacher will adjust the students legs to point out that the knees are not supposed to be bent while bending forward .

2) Even if the student does the posture correctly adjustment will help him improve his quality in that particular posture eg : in Paschimotanasan even if the student keeps his knees straight and bends from the hips he may not be able to move much forward and the teacher will push his back with his arms to make him move forward

3) To prevent injury while doing a particular posture like in Head Stand , Arm Balance etc .Here more than adjustment the teacher plays the role of a prop in helping the student to do the inverted postures with confidence and without any fear .

So like this there are various ways by which the teacher helps a student to improve his confidence and quality in a posture .

But there are problems while adjusting : Not all teachers are competent to give proper adjustments and some even hurt a student while adjusting .Their intention might not be to hurt the student but out of over enthusiasm to get the student to do a posture perfectly the teacher may give some wrong adjustments that may lead to injury rather than the student improving in the posture .For eg : In Paschimotanasan not all beginners are able to bend forward properly and it is usual for the teachers to give a gentle push in the lower back to make the student move bit forward .But some over enthusiastic teachers push the back too much or even go to extremes of standing/sitting on the students back to make them bend forward and that is really dangerous . So it is wise to always give gentle adjustments and allow the students to evolve in a posture slowly and steadily instead of expecting him to achieve success in a posture in a short time .

Adjustment need not be just physical : Here again when a teacher is teaching a group class of over 20-30 students it is not possible for him /her to give physical adjustments to all the students .That will spoil the rhythm of the class .In those cases the teacher should use proper vocal instructions as tool for adjustments . If the teacher gives proper clear vocal instructions how to do the posture - pointing out the likely errors and also for those doing well how to optimise the same then it really helps a student a lot .

Sometimes I feel that vocal instructions have a better appeal than direct physical adjustments as it helps a student to develop more focus and concentration while doing the postures and lessens his dependence on a teachers direct physical touch to improve a posture . Some students are so much addicted to receiving a teachers physical adjustment that they never attempt to do the posture independently and always keep waiting for the teacher to help them . This is accepted if it involves tougher postures like head stand or hand stand but if the student keeps waiting for the teachers help regularly for simple forward /back bends then he will take a long time to improve from that situation .

So giving and receiving adjustments in yoga postures are both an art and science in itself .Unfortunately this topic is not much importance in many Yoga Teacher Trarning courses and very few books are also written on this topic . While lots of Books / DVDs keep coming out for practicing yoga according to different styles ,very few address the important topic of giving adjustments during yoga practice and in this context Brian Coopers book Yoga : The Art of Adjusting is an excellent book for all yoga teachers to understand the art and science behind giving adjustments in yoga .

2010-11-14T09:50:00.000+05:30

46) Book Review : World Peace Diet: Eating for Spiritual Health and Social Harmony

Product Description

Food is our most intimate and telling connection both with the living natural order and with our living cultural heritage. By eating the plants and animals of our earth, we literally incorporate them. It is also through this act of eating that we partake of our culture’s values and paradigms at the most primal levels. It is becoming increasingly obvious, however, that the choices we make about our food are leading to environmental degradation, enormous human health problems, and unimaginable cruelty toward our fellow creatures.

Incorporating systems theory, teachings from mythology and religions, and the human sciences, The World Peace Diet presents the outlines of a more empowering understanding of our world, based on a comprehension of the far-reaching implications of our food choices and the worldview those choices reflect and mandate. The author offers a set of universal principles for all people of conscience, from any religious tradition, that they can follow to reconnect with what we are eating, what was required to get it on our plate, and what happens after it leaves our plates.

The World Peace Diet suggests how we as a species might move our consciousness forward so that we can be more free, more intelligent, more loving, and happier in the choices we make.

About the Author
Will Tuttle has a master’s degree in humanities from San Francisco State University and a Ph.D. in the philosophy of education from the University of California. A professional pianist and teacher, he has for the last thirteen years toured progressive churches, vegetarian and macrobiotic conferences, and intentional communities throughout the country. He trained in Korea as a Zen Buddhist monk and has worked extensively in Tai Chi, yoga, massage, and dance and movement. He lives in Healdsburg, California.

Book review :
Various review exists for this book but I am presenting here one excellent review from amazon.com by a person named Delisa Renideo that expresses wonderfully what this book contains and why one must buy and read the same and imbibe the principles in our life .Here is the review below :
This book is a must-read for anyone who wants to grow spiritually, who wants to live a conscious and compassionate life, and who wants to contribute to world peace. I have read many books on the topic of vegetarianism, animal rights and animal welfare, spiritual growth, and peace and nonviolence. This book stands alone in its ability to make the connection between all of these subjects.

Will Tuttle, Ph.D. is a rare combination of extraordinary compassion, scholarly research and education, spiritual commitment and wisdom, intuitive insights, and the courage to challenge a worldview which goes back 10,000 years

In this book, Tuttle explores humanity's relationship with the foods we eat. He points out, very convincingly, that when humans began herding animals, it began to create a consciousness of exploitation which then spread to the control and domination of other humans, as well as animals. So the roots of human's violence to humans are found in the practice of seeing animals as objects to exploit for our own purposes: for food, furs, labor, entertainment, "sport" and experimentation. The use of humans as slaves and the subjugation of women followed the subjugation and enslavement of animals.

One thing that sets this book apart from any of the others that describe the problems associated with a meat-based diet is the focus on the spiritual aspects of our diet. When we take food into our bodies, we are also ingesting the energy contained in this food. Animals that are tortured and filled with terror and agony as they are killed are filled with this very negative energy. When humans eat their flesh, we are also ingesting this fear and anger. This affects us deeply. We cannot live with peace in our hearts as long as we are filling our bodies with the pain and suffering of other beings.

Tuttle helps us to see that none of us have actually chosen a diet based upon meat. Our mothers fed us meat from our infancy. As we got old enough to understand that we were eating animals, we were told that animals were put here for us to eat, so it was okay. We didn't question this, any more than we questioned wearing clothes or taking baths. Thus, we absorbed the acceptance of exploitation of animals so naturally that we didn't know it was happening. And being unconscious, it is hard to recognize the violence that is part of our everyday lives through the eating of animals. Therefore, it is also hard to recognize how insensitive we have become to violence, because we have to protect ourselves from an awareness of the violence we are part of 3 times a day.

This is a very important book for everyone who wants their lives to contribute to more peace in the world, rather than more suffering and violence.

My Ashtanga Journal: 5) My first Yoga Inspiration : Sri Krishnamacharya...

2010-11-10T22:52:00.000+05:30

My Ashtanga Journal: 5) My first Yoga Inspiration : Sri Krishnamacharya...: "Even though I have been involved as a teacher /student with the Sivananda System of Classical Hatha Yoga ( founder Swami Vishnu devananda )..."

2010-10-30T21:40:00.001+05:30

45) Book Review : Yoga Mind and Body ( Sivananda Yoga Vedanta Centre )

Right from the time ( i.e from 1998 ) I started practicing and teaching the Sivananda Style of Yoga I have been using the book Yoga Mind & Body from the Sivananda Yoga Centre as a guide book for my practice / teaching and I find it to be a very extrmely useful guide .I gave a Morning Yoga Class in a Popular TV Channel few years back as part of its Morning Breakfast show and I used lots of inputs from this book for my T.V Show . It has made an excellent sepraration of the basic / advanced postures and also dealt every posture with very clear step by step instructions on how to come to a posture , how to hold it and how to come out of it and it also deals with the physical , mental and spiritual benefits of each major posture .The most imortant of all is the section of common errors for each major posture that I found it to be very useful .No other book discusses the common errors of the postures as in this book . Apart from postures it also deals with Pranayama , Relaxation,Diet and Meditation . On the whole a very very excellent book .A must for every Yoga Student and Teacher

2010-10-23T07:49:00.002+05:30

44) Hatha Yoga ( Sivananda Style ) v/s Vinyasa or Flow Yoga

The last 2 posts i.e Posts No: 42 and 43 dealt with Vinyasa or Flow Yoga and it is a different type of yoga practice than one sees in a normal Hatha Yoga practice especially in a classical yoga practice like the Sivananda Yoga . This posts just highlights the main difference between them .
1) Hatha Yoga is slow and gentle movement while Vinyasa /Flow Yoga is fast and vigorous movements based that also includes jumping .
2) Hatha Yoga involves holding the postures for a longer duration in a meditative way while in Vinyasa /Flow Yoga the postures are not being held for long and held for just 5 breaths ( except for inversions where they are held for long ) before moving on to the next posture .
3) In Hatha Yoga there is rest between the postures while in Vinyasa /Flow Yoga there is no rest at all between the postures and one needs to keep on moving till the end of the class as that is what to produce heat and detoxify the body .
4) In a Hatha Yoga class there is emphasis on gentle conscious breathing while holding the postures or while moving through one posture to another and in Vinyasa /Flow yoga the emphasis is on Ujjayai breathing .
5) In Hatha Yoga class there is no emphasis on holding the Bandhas while in Vinaysa /Flow Yoga there is continuous emphasis on holding the Bandhas and Drishtis ( Gazes ) and in fact Bandhas are key to jumps in Vinayasa Yoga .
6) You do not sweat much in a Hatha Yoga class while you sweat a lot in Vinyasa /Flow Yoga class .
7) The only sweating part of Hatha Yoga Class is the Surya Namaskar where the movements are vigorous and it resembles a Vinayasa /Flow Yoga type .

So these are some of the major differences between Hatha Yoga Class( Sivananda Style ) v/s the Vinyasa / Flow Yoga style and people must take these differences in to account before practicing the respective style and not expect one style to deliver the other . Both these styles are equally valid and it depends upon the taste and mental frame of the person practicing it and one need not fight on which style is better .Ideally I would say that a person must try doing both these styles to come out of their respective comfort zones just to experience another system . Frequently changing yoga styles is not recommended but I feel that if one has a grounding on one style then one needs to consciously shift to another totally different style to come out of his own comfort zones and relish his new yoga practice from a different dimension .
So for a person who is used to practicing the slow paced Hatha Yoga system then practicing Vinayasa /Flow Yoga will make him see the power of dynamism and for a person used to a fast paced Vinayasa /Flow Yoga then practising Hatha Yoga system with long holding will make him see the power of focus on keeping the mind one pointed during the practice .So both these styles very well complement each other if taken in the right spirit and it is dangerous to become fanatic with regard to one style / system .
Speaking personally I have been involved with practicing and teaching the Sivananda Style of Classical Hatha Yoga for the past 10 years but now I am consciously moving towards learning and practicing other Yoga styles like Ashtanga Vinyasa Yoga ,Yin Yoga and Restorative Yoga for me to come out of my own comfort zones and be back as a student .So while I continue to teach the Sivananda Style of Classical Hatha Yoga I am at the same time practicing as a student for the Ashtanga Vinayasa Style and in a few years from now I feel that I will be competent to teach both these styles to my students and become a complete teacher .

2010-10-20T15:45:00.002+05:30

43) More on Vinyasa Yoga or Flow Yoga

In the last post we saw what Vinyasa Yoga or Flow Yoga is .In fact Vinyasa Yoga is quite popular these days as it promises a more intense workout where your body really sweats and your arms and thighs get a wonderful workout like working out in a gym .
Also Vinyasa Yoga is called Flow Yoga as it is continuous movement based like a flow and there is no rest in between the postures .Some may even call it as movement meditation .Vinyasa Yoga became popular with Ashtanga Vinayasa Yoga of Pattabhi Jois but soon this Ashtanga Vinyasa Yoga was started to get modified in to Power Yoga first which became a big hit in America and taking that clue many Ashtanga practitioners started their own version of Vinyasa Yoga or Flow Yoga and the elements are same in all these Yoga i.e they start with typical Ashtanga Surya Namaskar A ,B and then they have their own standing /sitting /back bending sequences with no rest in between . They vary with regard to their intensity of movements , no. of postures in the sequence , time held in each posture etc etc .

Vinyasa Yoga comes in various formats now from the simple Anusara Flow to the High Intensity Ashtanga Yoga ,Power Yoga and recent Shiva Rea's Prana Flow Yoga .Also included in the list is Seane Corn's own version of Vinyasa Yoga , Sadie Nardinie's Core Vinyasa that focuses more on working out the core region , Kathryn Budig's own version of a Vinyasa Yoga flow that focuses more on arm balances etc and so on the list continues .

2010-09-16T12:22:00.002+05:30

42) What is Vinyasa Yoga ?

Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance.

A Cat-Cow Stretch is an example of a very simple Vinyasa, because the spine is arched on an inhale and rounded on an exhale. A Sun Salutation sequence is an example of a more complex Vinyasa. Each movement in the series is done on an inhalation or an exhalation.

What To Expect From a Vinyasa Class

This style allows for a lot of variety, but will almost certainly include Sun Salutations. If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher. Some very popular yoga styles, such as Ashtanga and Power Yoga, make use of the Vinyasa method, but they will be listed on a class schedule by their individual names.

What Does “Go Through Your Vinyasa" Mean?

When vinyasa is used as a noun, it describes a series of three poses that are done as part of a Sun Salutation sequence. When the teacher says, "go through the vinyasa at your own pace," she means do Plank, Chaturanga, and Upward Facing Dog.

Is Vinyasa Yoga for You?

Vinyasa’s strength is in its diversity. There is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities and quirks to come through. This makes it essential that you find a teacher you enjoy and can relate to. If your first Vinyasa class doesn’t rock your world, keep trying different teachers. If you enjoy having things a little loose and unpredictable and like to move, Vinyasa is probably right for you.

Vinyasa Styles

Anusara,Ashtanga,Bikram/Hot Yoga,Jivamukti,Kundalini,Power Yoga

Source : By Ann Pizer, About.com Guide

2010-07-03T15:38:00.002+05:30

41) What is the level of precision needed in Yoga Asanas ?

When it comes to yoga asanas the word "precision" or more specifically "antaomical precision" is mostly associated with the Iyengar System of Yoga . I have never been trained in the BKS Iyengar system of yoga and hence cant really vouch for the quality / effectiveness of such a high degree of anatomical precision needed during a yoga asana practice . Even if it is needed the question comes whether it is the job of the teacher to give such a long complex list of commands to the students to help him find such a high degree of anatomical precision or should the student discover for himself what is the best anatomical right position for himself ? Many such question exists .
The Iyengar System of Yoga has some of the world's best yoga teachers like John Schumacher(http://www.unitywoods.com/), Judith Lasater(http://www.judithlasater.com/), Dr.Krishna Raman ( http://www.krishnaraman.com/)and many others who appreciate BKS Iyengar System of Yoga and vouch for the effectiveness of its highly anatomical approach to yoga . But there are again some famous Yoga teachers like Vanda Scravelli ,Esther Myer , Victor Van Kooten who were once serious students of BKS Iyengar but later became critical of his highly anatomical approach to the asana practice and quit BKS Iyengar System to start their own yoga styles that encourages people to find what is the best way to do a posture with the teacher giving only the main pointers and not all the detailed anatomical instructions that happens in an Iyengar Yoga Class .Why even the great philosopher J.Krishnamurti started practicing yoga first with BKS Iyengar and later went for the more gentler Vinayasa based approach of Krishnamacharya as taught by his son Sri.Desikachar .

So now comes the question , who is right and who is wrong ?
There is no right or wrong approach here and it all boils to discover what is true for you . That is the beauty of yoga . The various styles and system offers us an excellent opportunity to choose what is best for us and what is the best style that we resonate with . Maharshi Patanjali in his Yoga Sutra gives the definition of Asana as "Sthira ( Steady) and Sukham ( Comfortable ) " .He does not elaborate further but these 2 things are to be met in a yoga practice i.e the posture should be steady as well as comfortable . How do you go building both these things and up to what extent you go about building both these things depends upon the competency of the teacher as well as the dedication of the student .

Coming to the Sivananda System of Yoga - Swami Vishnu devananda did not focus on elaborate instructions with regard to Asana practice nor he gives too much space for the student to discover what is true for himself as he felt both these approaches are quite complicated for a student who is just a common man i.e who has many things to do apart from yoga practice and who cant dedicate full time in to this . He wanted to keep things simple and except for some basic instructions with regard to Asana practice he did not not focus on detailed descriptions . Since the Sivananda System of Yoga is more ideal for a group practice for common people it is more ideal to keep the instructions simple and less and hence it is the way it is and many people are happy with the system .
But in case a student is fully in to yoga and willing to dedicate his time and energy in to this practice full time then he needs to go beyond the Sivananda System of simplicity and discover what is true for him i.e the highly anatomical precision approach of BKS Iyengar or the more holistic approach of Vanda Scravelli .

Conclusion : Do what is best and true for your situation and no need to get fanatical with a particular approach .

2010-07-02T16:24:00.002+05:30

40) Order of Sequence of Yoga Asanas

There is always a confusion among students as to why the order of sequence in yoga asanas is different each yoga system .In some yoga systems like the Sivananda it starts with the Head Stand and then comes shoulderstand and the standing poses comes in the end while in some systems the sequence starts with the Standing postures while head stand and shoulder stand comes in the end .Some systems have the Soorya Namaskar as the main warming up sequence while in some systems there is no Soorya Namaskar at all . Even among those that have soorya namaskar there is a difference in the way the Soorya Namaskar is done like some have 12 steps , some 14 and 10 etc .So why these differences ? Kindly note that each and every system is equally right in its own approach and there is no rigid rule as to how the postures are to be sequenced . Problem comes only when you mix sequences from each system blindly . Each yoga system has its own uniqueness and it is better those uniqueness are respected and left as it is . Beyond a point it does not matter which system you follow as the journey becomes more inward and you need to bring more awareness in to your practice .That is one reason why Swami Vishnu devananda made the Sivananda Asana System a simple one with just the standard soorya namaskar and 12 basic postures . This sequence is easy to remember and it has the essence of all the major postures and gives a complete yoga workout and this system is uniformly practiced around all the Sivananda Centres and Ashrams world wide and it does not matter whether u are in Chennai , New York or London , the same sequence applies to all .
So better to practice one system regularly and go deeper in to it instead of just switching one system to another frequently . All that matters is that at the end of the practice you must feel refreshed and energized . For this you must learn from a proper teacher who teaches the system well respecting your body condition and giving you alternative variations in case you are unable to do a particular posture in the standard way .

2010-05-15T16:55:00.002+05:30

39)Silence as a Teaching Tool
http://www.yogajournal.com/for_teachers/2433
Moments of quiet in class are doorways to learning, not empty spaces to be feared.

By Brenda K. Plakans

As a teacher, you want to share everything you know about yoga with your students. But when you talk too much during class, you run the risk of ruining your students' opportunity for stillness and introspection.

Sometimes the best way to help deepen your students' practice is to hold your tongue, and let your students learn from the quiet.

"I use silence as a way to let the students go in and experience," says Yoga Alliance president Rama Berch. "If I keep talking, they'll think the pose is about the anatomical details. But if I give them that choreographed moment of silence, they have an opportunity to experience what yoga is really about."

Cyndi Lee, who founded the OM Yoga Center in New York City, agrees. "When people come to [do] yoga, they come to empty," she says. "If the teacher is filling up too much space with talking, too much music, or too many stimuli, it makes it difficult for people to empty."

But using silence to enhance your students' practice can be harder than it appears—especially for the inexperienced teacher who isn't totally at ease in front of a class yet. How can you avoid the trap of nervous chatter?

Be Your Own Editor
Once you've noticed your own tendency to talk, observe when your words begin to be distracting.

Some inexperienced teachers find that they talk unnecessarily because they are uncomfortable with silence.

"As a teacher, you have to look at why you are talking," says Senior Advanced Iyengar teacher Joan White. "Do you really have something to say? Or are you just talking to hear yourself talk?"

Another common mistake teachers make is babbling when they can't find the words to describe an action or principle. To avoid this, it's helpful to have a detailed lesson plan and follow it. Knowing exactly what you want your students to feel at any given point in the class makes it easier to plan your language so it's as concise and understandable as possible.

When you notice you've gone off on a tangent, stop, take a deep breath, and refocus, says Berch.

A Time for Quiet and a Time for Talk
One way to avoid unnecessary chatter is to structure your classes so that silence comes naturally. When it's introduced in the appropriate spot, it won't feel strange or intimidating.

There are obvious places in a class to incorporate silence. "Sometimes after a very vigorous sequence, students get overstimulated," Lee says. "It's nice to just sit quietly and let them feel the effects of that practice."

However, using silence in your classes does not mean you should be completely quiet.

"When you teach a new pose, such as an inversion or backbend, you should keep up a steady stream of instruction," warns White. "You should not bombard them, but at the same time don't leave them hanging. Talking to people gives them the sense that you are present and ready to help them if they need help."
Strategies for Silence

It takes practice to learn to be comfortable with silence. The following strategies may be useful.

1. Give yourself assignments. "Tell yourself, 'I'm only going to give two or fewer instructions per pose,'" Lee suggests.
2. Leave room for self-exploration. Ask your students to contemplate what they've learned. After you've described the pose, let them explore it a second time on their own. "Once you've built the pose and the students are getting it, leave them there," says Berch. "Let them breathe and settle into it."
3. Don't keep talking. When you find yourself giving too many instructions or digressing, you can always stop. "I bring the whole class to a halt," acknowledges Berch. "As a teacher, you're better at pulling yourself together than they are."
4. Cultivate silence in your own practice. "Do meditation practice before you teach, so you have a sense of your own habit and a discipline of staying quiet and grounded," says Lee. "If you want to be a really good yoga teacher, you need to be connected to yourself through your own practice, and that gives you something to bring back to your students."
5. Choreograph quiet. As your confidence level grows, you will find it easier to include moments of quiet. "The silent points are like rests in music, punctuation points that help you hear the composition," says Berch. "The purpose of a yoga class is to get you to silence—and not merely external silence, but inner silence and stillness."

Brenda K. Plakans lives and teaches yoga in Beloit, Wisconsin. She also quietly maintains the blog Grounding thru the Sit Bones.

2010-05-13T17:13:00.001+05:30

38)Is Yoga Enough to Keep You Fit?

http://www.yogajournal.com/practice/739
By Alisa Bauman

Alisa Bauman stays fit through yoga, running, and fitness ball workouts. She lives and writes in Emmaus, Pennsylvania, where she is studying for yoga teacher certification under Mary Rosenberger at Accent on Yoga and Health.

We sent three yogis to the lab to test the theory that yoga is all you need for optimal fitness.

When it came to the fitness benefits yoga can or can't provide, yoga teacher John Schumacher had heard it all. A student of B. K. S. Iyengar for 20 years and founder of the Unity Woods studios in the Washington, D.C. area, Schumacher was convinced yoga provides a complete fitness regime. But many people, even some of his own students, disagreed. Yoga might be good for flexibility or relaxation, they'd say, but to be truly fit, you had to combine it with an activity like running or weight lifting.

Schumacher just didn't buy it.

He knew three decades of yoga practice—and only yoga practice—had kept him fit. He didn't need to power walk. He didn't need to lift weights. His fitness formula consisted of daily asanas (poses) and pranayama (breathwork). That's all he needed.

Four years ago at age 52, Schumacher decided to prove his point. He signed up for physiological testing at a lab in Gaithersburg, Maryland. As he expected, Schumacher tested near the top of his age group for a variety of fitness tests, including maximum heart and exercise recovery rates. His doctor told him that he was in excellent physical condition and estimated that Schumacher had less than a one percent chance of suffering a cardiac event. "I've always maintained that yoga provides more than adequate cardiovascular benefits," says Schumacher. "Now I have the evidence that regular yoga practice at a certain level of intensity will provide you with what you need."

Evidence of yoga's ability to bolster fitness, however, goes well beyond Schumacher's personal experience. Yoga Journal's testing of three yogis also yielded impressive results. Even physiologists who don't do yoga now agree that the practice provides benefits well beyond flexibility and relaxation. Recent research—though preliminary—shows that yoga may also improve strength, aerobic capacity, and lung function. If you practice yoga, you already knew that. But if, like Schumacher, you've been told by friends, family, doctors, or even other yoga students that you need to add some power walking for your heart or strength training for your muscles, here's evidence that yoga is all you need for a fit mind and body.

What Is Fitness?
Before you can prove yoga keeps you fit, you must first define what "fitness" actually means. This isn't a simple task. Ask eight different physiologists, and you'll hear eight different definitions, says Dave Costill, Ph.D., one of the first U. S. researchers to rigorously test the health and fitness benefits of exercise.

Now professor emeritus of exercise science at Ball State University in Muncie, Indiana, Costill defines fitness simply as the ability to live your life without feeling fatigued. "For normal daily living you don't need the strength of a football player or the endurance of a marathon runner, but you've got to be able to perform your normal activities and still have a reserve," says Costill. The American College of Sports Medicine (ACSM), the largest exercise science association in the world, defines fitness as both related to your ability to maintain physical activity and related to your health (for example, people who become more fit reduce their risk for heart disease). According to ACSM, four types of fitness help to bolster health:

Cardiorespiratory fitness. This refers to the fitness of your heart, lungs, and blood vessels. The better your cardiorespiratory fitness, the better your stamina, the lower your risk for a host of diseases like heart disease, diabetes, and cancer.

Your ability to move without feeling winded or fatigued is measured by your VO2max (maximal oxygen uptake), a technical term that indicates how efficiently oxygen enters your lungs, moves into your bloodstream, and is used by your muscles. The more fit you become, the more efficiently your body transports and uses oxygen, improving your overall VO2max.

To test VO2max, physiologists ask you to cycle or walk or run on a treadmill with a tube-like mask over your mouth. The mask gathers the carbon dioxide and oxygen you exhale, and the ratio between the two gasses helps to indicate how efficiently your muscles use oxygen.

There are other tests that measure additional aspects of cardiorespiratory fitness, including a lung function test, in which you take a deep breath and then blow into a tube to measure your lung capacity, and heart rate tests, taken both at rest and during exercise. Since equally fit people can vary as much as 20 percent in heart rate,this measure best indicates your own progress: If you become more fit, your heart rate generally drops.

Muscular fitness. This refers both to muscle strength (how heavy an object you can lift) and muscle endurance (how long you can lift it). Without exercise, all of us lose muscle mass as we age, which can eventually result in weakness and loss of balance and coordination. Because muscle is such active tissue, it also plays an important role in regulating your metabolism, with every pound of muscle burning about 35 to 50 calories a day.

In a lab, researchers test your muscle strength and endurance on specialized equipment that looks like an exercise machine at a gym but contains sensors that read how much force your muscles generate as they contract.

Flexibility. As most people age, their muscles shorten and their tendons, the tissue that connects muscles to bones, become stiffer. This reduces the range of motion, preventing optimum movement of your knees, shoulders, elbows, spine, and other joints. Loss of flexibility may also be associated with an increased risk of pain and injury. Tight hamstrings, for example, pull down on your pelvis, putting pressure on your lower back. In general, tight muscles increase the likelihood you'll suddenly move past your safe range of motion and damage ligaments, tendons, and the muscles themselves.

Body composition. Your body composition refers to the percentage of your body made up of fat instead of muscles, bones, organs, and other nonfat tissues. Though the use of body composition as a fitness and health indicator has come under fire in recent years by those who argue that it's possible to be both fat and fit, the ACSM and many physiologists continue to assert that too much fat and too little muscle raises your risk for disease and makes movement less efficient.

Physiologists can measure body composition in several ways. The simplest method uses a pair of calipers to pinch the skin and underlying fat at various spots on the body. This method works best for athletes and others with little visible body fat. For those with more body fat, a more accurate method is hydrostatic weighing—being weighed while submerged in water and comparing the result to your out-of-water weight. Because fat floats, the greater the difference between your submerged and dry weights, the higher your body fat percentage.

Experts have long recommended that we do at least three different types of activity to achieve optimum cardiorespiratory and muscular fitness, flexibility, and body composition. For example, the ACSM recommends building cardiorespiratory fitness by exercising at an intensity that raises your heart rate to at least 55 percent of your maximum heart rate (the highest rate you can maintain during all-out effort, generally estimated as 220 minus your age); muscular fitness by targeting each major muscle group with eight to 12 repetitions of weight-bearing exercise; and flexibility by stretching.

No one argues against yoga's ability to satisfy the flexibility requirement. But until recently, few scientists had considered whether yoga could improve other aspects of fitness. Now that's starting to change.

Putting Yoga to the Test
In one of the first studies done in the United States that examines the relationship between yoga and fitness, researchers at the University of California at Davis recently tested the muscular strength and endurance, flexibility, cardiorespiratory fitness, body composition, and lung function of 10 college students before and after eight weeks of yoga training. Each week, the students attended four sessions that included 10 minutes of pranayama, 15 minutes of warm-up exercises, 50 minutes of asanas, and 10 minutes of meditation.

After eight weeks, the students' muscular strength had increased by as much as 31 percent, muscular endurance by 57 percent, flexibility by as much as 188 percent, and VO2max by 7 percent—a very respectable increase, given the brevity of the experiment. Study coauthor Ezra A. Amsterdam, M.D., suspects that VO2max might have increased more had the study lasted longer than eight weeks. In fact, the ACSM recommends that exercise research last a minimum of 15 to 20 weeks, because it usually takes that long to see VO2max improvements.

"It was very surprising that we saw these changes in VO2max in such a short time," says Amsterdam, professor of internal medicine (cardiology) and director of the coronary care unit at the U. C. Davis Medical Center in Sacramento. He is now considering a longer, larger study to authenticate these results.

A related study done at Ball State University offers further evidence for yoga's fitness benefits. This research looked at how 15 weeks of twice-weekly yoga classes affected the lung capacity of 287 college students. All of the students involved, including athletes, asthmatics, and smokers, significantly improved lung capacity by the end of the semester.

"The athletes were the ones who were the most surprised, because they thought their athletic training in swimming or football or basketball had already boosted their lung capacity to the maximum," says study author Dee Ann Birkel, an emeritus professor at Ball State's School of Physical Education.

From the perspective of a Western scientist, the few additional studies that have looked at yoga and fitness all contain flaws in their research design—either too few subjects or inadequate control groups. One study, conducted in Secunderabad, India, compared a group of athletes taught pranayama to another group who were not. After two years, those who practiced pranayama showed a larger reduction of blood lactate (an indicator of fatigue) in response to exercise; in addition, they were more able than the control group to increase their exercise intensity as well as the efficiency of their oxygen consumption during exercise. Other smaller studies also done in India have found that yoga can increase exercise performance and raise anaerobic threshold. (Anaerobic threshold is the point at which your muscles cannot extract enough oxygen from your blood and therefore must switch from burning oxygen to burning sugar and creatine. Unlike oxygen, sugar and creatine are dirty fuel sources, creating lactic acid and other by-products that build up in the blood and make you hyperventilate, "feel the burn," and lose muscle coordination.)

Although the research on yoga is only starting to build, a convincingly large amount of research has been done on tai chi, an Eastern martial art that involves a series of slow, graceful movements. Many studies have found that tai chi helps to improve balance, cardiorespiratory and cardiovascular fitness, ability to concentrate, immunity, flexibility, strength, and endurance of the knee extensor muscles.

Dina Amsterdam, a yoga instructor in San Francisco and graduate student at Stanford University, is one of many researchers conducting a three-year study that compares the psychological and physiological benefits of tai chi as to those of traditional forms of Western exercise such as aerobics. (The daughter of Ezra Amsterdam, Dina Amsterdam was the inspiration behind her father's U. C. Davis study on yoga and fitness.)

"Though there haven't been a lot of studies done on yoga that are considered valid, there are numerous studies done on tai chi, with the current Stanford study the largest to date," she says. Because yoga shares many elements with tai chi but can also provide a more vigorous physical workout, Amsterdam expects future yoga studies to produce at least similarly encouraging results. But Amsterdam says she doesn't need additional research to prove to her that yoga builds fitness. "I haven't done anything but yoga and some hiking for 10 years," she says. "When I came to yoga, I was 25 pounds overweight and suffering from a compulsive eating disorder. Yoga completely brought me back to physical and emotional health."

Many yoga practitioners echo such thoughts. Jack England, an 81-year-old yoga and stretching instructor at the Club Med in Port Saint Lucie, Florida, says more than 30 years of yoga have kept him flexible, healthy, and strong. He's the same weight and height as he was in high school, and his stellar health continues to amaze his doctor. He delights audiences at Club Med by practicing Shoulderstand and other poses while balancing on a float board in a water ski show. "I'm an inspiration to people of all ages," he says. "I do things that 14-year-old girls can't do."

Stephanie Griffin, a 33-year-old director of business development for a pharmaceutical research company in San Francisco, discovered yoga after years of running marathons, spinning, and weight lifting. Before discovering yoga, she thought her intense exercise habits had turned her into a poster child for health and fitness. During the last four years, however, Griffin began doing more and more yoga and less and less running, weight lifting, and aerobicizing. As she dropped back on her hardcore fitness pursuits, she worried she might gain weight or lose her muscle tone or exercise capacity.

She didn't. "I have maintained my fitness and even enhanced it through yoga," says Griffin, who no longer has a gym membership. "And I like the way my body looks and feels now better than the way it did before."

Why Yoga Works
Exactly how does yoga build fitness? The answer you get depends on whom you ask. Robert Holly, Ph.D., a senior lecturer in the Department of Exercise Biology at U. C. Davis and one of the researchers on the U. C. Davis study, says that muscles respond to stretching by becoming larger and capable of extracting and using more oxygen more quickly. In other words, side benefits of flexibility include increased muscle strength and endurance.

"My own belief is that the small but significant increase in maximal oxygen capacity was due to an increase in muscle endurance, which allowed the subjects to exercise longer, extract more oxygen, and reach an increased maximal oxygen uptake," says Holly.

Then there's the pranayama theory. Birkel suspects that yoga poses help increase lung capacity by improving the flexibility of the rib area, shoulders, and back, allowing the lungs to expand more fully. Breathwork further boosts lung capacity—and possibly also VO2max—by conditioning the diaphragm and helping to more fully oxygenate the blood.

Birkel, Dina Amsterdam, and others are also quick to point out that Suryanamaskar (Sun Salutations) and other continuously linked poses increase the heart rate, making yoga aerobically challenging. And many yoga poses—particularly standing poses, balancing poses, and inversions—build quite a bit of strength because they require sustained isometric contractions of many large and small muscles. Of course, holding the poses longer increases this training effect.

Finally, yoga tunes you into your body and helps you to better coordinate your actions. "When you bring your breath, your awareness, and your physical body into harmony, you allow your body to work at its maximum fitness capacity," says Dina Amsterdam. "Yoga class is merely a laboratory for how to be in harmony with the body in every activity outside of yoga. This improved physical wellness and fluidity enhance not just the physical well-being but also permeate all levels of our being."

Are You Fit?
Given all this evidence, can you now confidently tell your nonyogi friends they're wrong when they insist that you should add other forms of exercise to your practice?

Maybe, maybe not. The answer depends largely on how much you dedicate yourself to yoga. Studies done on yoga have included more than an hour of practice two to four days a week. The yoga sessions included breathwork and meditation in addition to typical yoga poses. Finally, the asanas used in these studies included not just aerobically challenging sequences, like Sun Salutations, but also many strengthening poses, like Virabhadrasana (Warrior Pose), Vrksasana (Tree Pose), Trikonasana (Triangle Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), Navasana (Boat Pose), Sarvangasana (Shoulderstand), Setu Bandha Sarvangasana (Bridge Pose), and Plank.

So if you want to become and stay physically and mentally fit, make sure your yoga practice includes a balance of poses that build strength, stamina, and flexibility, along with breathwork and meditation to help develop body awareness. In particular, include a series of standing poses in your practice. As your practice expands, Schumacher suggests adding more challenging asanas such as balancing poses and inversions. "If you are just doing 15 minutes of gentle yoga stretches three to four times a week, you will also need to do some other form of exercise to stay fit," Schumacher readily admits. "I often tell my beginning students that they will need to do something in addition to yoga for a while until they can practice more vigorously."

Holly agrees. If you practice yoga for less than an hour twice a week, he suggests you either pair your practice with moderate intensity exercise like walking, or increase your yoga time or frequency. "But the best form of exercise is whatever you enjoy most and will continue to do on a regular, almost daily, basis," he says. "Should you do more than yoga if you don't enjoy other activities? No. Yoga has a lot of benefits, so do yoga regularly and enjoy it." Beyond fitness, yoga also offers many other gifts. It improves your health, reduces stress, improves sleep, and often acts like a powerful therapy to help heal relationships, improve your career, and boost your overall outlook on life.

All these positives are enough to keep former exercise junkie Stephanie Griffin hooked on yoga for life. Griffin had worried that, unlike her other fitness pursuits, yoga wouldn't give her the emotional satisfaction of aiming for and meeting goals. Soon, however, she realized that yoga offered her a path to constant improvement. "One day it hit me: I realized that my goal was to be practicing yoga well into my 90s," says Griffin. "For me, that is the new finish line. Practicing with that goal satisfies me more than any marathon."

2010-05-13T16:27:00.003+05:30

37) Being BKS Iyengar: The enlightened yogi of yoga(part2-2)

In the last post we saw the Part-1 of the interview of BKS Iyengar with CNN-IBN's Anuradha SenGupta , here we will see Part-2 of the interview .

2010-05-07T21:39:00.002+05:30

35) Being BKS Iyengar: The enlightened yogi of yoga Part-1

CNN-IBN's Anuradha SenGupta meets BKS Iyengar at his Pune residence.

2010-03-09T16:41:00.004+05:30

34) Shiva Rea's flow Yoga - Yoga Shakti

Shiva Rea, M.A., is a leading teacher of transformational Prana Flow Yoga and Yoga Trance Dance™. She began exploring yoga at the age of fourteen as a way to understand her name, given to her by her father, a surfer and artist. Her studies in the Krishnamacharya lineage, Tantra, Ayurveda, Bhakti, Kalaripayattu, world dance, yogic art and somatic movement infuse her approach to living yoga and embodying the flow. She is known for bringing the roots of yoga alive for modern practitioners in creative, dynamic and life-transforming ways and for offering the synthesis form of vinyasa flow out in the world.

Here is a video sample from her DVD - Yoga Shakti and this workout is only for advanced practitioners of yoga as it is an intense workout .

2010-03-08T10:40:00.005+05:30

33) Simplicity of the Sivananda System of Yoga

The Sivananda System of Yoga as systematized by Swami Vishnu devananda through his "Five Points of Yoga " and "12 Basic Postures" is a simple and straightforward method of living a Yogic life in practical terms . The "Five Points of Yoga" give a Macro view of what is needed to live a Yogic life and the "12 Basic postures" give a very practical tool for starting the Yogic Journey . Being a Sivananda Yoga Teacher myself I found this system of Yoga to be very useful not only for my own daily Sadhana but also for teaching beginners and helping them develop a healthy yogic life . Of course Yoga is a vast subject and the Sivananda System of Yoga does not address all those aspects but yet it is quite complete and comprehensive in its content to satisfy the needs of many common people who want a simple and straightforward approach to yoga without bothering them with deep technical details , mysticism , or dry theory . It is quite practical and the best way to experience the "5 Points of Yoga " is to take a short break and try the "Yoga Vacation" programs at the various Sivananda Ashrams the world over .The "Yoga Vacation" programs will give u the much needed detoxification of the body and mind and give you a taste of what is needed to live a Yogic life .

For more details refer the site www.sivananda.org

2010-01-29T16:50:00.003+05:30

32) Did my Sadhana Intensive for the second time

I was away for nearly 3 weeks and returned back to Chennai only on Jan 20,2010 and had gone to the Sivananda Ashram in Madurai for doing the Sadhana Intensive Course for the second time . I did this course last year itself i.e in Jan 2009 and was thrilled to repeat it again the second time .I thoroughly enjoyed the course .We had 32 people from various parts of the world and many were repeating this course for the second time and some for the third time . Last year for me doing this course was a new experience but this time I could manage it better and could do the practices with more maturity . In end it was a terrific experience for me and I thoroughly enjoyed the course and felt this was the best way to start year 2010 .I am back to my usual schedule and will be updating this blog regularly .

2009-11-08T13:17:00.001+05:30

31)Health & Serenity

Needless to say, health and serenity are not separate and distinct. Our physical health unmistakably affects our mental health. And this being a two way street, our state of mind plays a huge role in the quality of our physical health. Unity Woods teacher, Alyson Ross, recently presented a program at the Bethesda studio on Yoga and the Physiology of Stress in which she described the current state of research regarding the effect stress has on physical health. The data is powerful and unequivocal in connecting the importance of our reactions to stress to our physical well-being.

But serenity has meaning and importance beyond physical health. The word derives from the Latin word serenus, which means clear as well as calm. Clarity and calmness are important benefits of yoga. Indeed, one of the common portrayals of the yoga practitioner is that she is calm and serene. How many ads have you seen on TV and in magazines of a woman in a white leotard sitting in half lotus on a beach or in a forest glen, eyes closed, a gentle smile on her face, obviously in a state of quiet bliss? (Of course, it’s not the yoga that’s responsible for this, but the anxiety medication she just took or the new car she bought.) Even in everyday life, however, real examples of this common conception exist. People in the building where I teach have often commented on the calm demeanor of the students leaving from their classes, and unless these students are all secretly popping stress meds in the lavatory, the yoga is clearly having that effect.

There are a number of reasons why yoga has such a calming effect. The physical activity of doing the postures, just as with any exercise, stimulates chemicals in the brain that engender a state of happiness and contentment. And by directing attention to the subtleties of the postures, the mind is drawn from its usually scattered nature to a more focused, one-pointed state. This focused state allows the practitioner to let go, at least for a time, of many of the day-to-day worries that can produce distress and anxiety. Furthermore, the guided relaxation that comes at the end of class (or throughout the class if it’s a restorative class) teaches the student to recognize where she is holding tension in her body and mind and how to let go of that tension.

Breathing is also a powerful contributor to creating serenity. The shift in breathing that occurs when the poses (asanas) are done properly relaxes the mind, and the more direct practice of pranayama (yogic breathing) promotes this calming effect to an even greater degree.

On another level, one of the important things the sincere and persistent student of yoga learns through his practice is that there are things in his body and mind he can change, things he can’t, and that with practice, he can begin to distinguish between the two. This discriminating wisdom helps to foster an attitude of acceptance of the ways things are that brings about contentment. The realization that he also has the power to change the causes of his discomfort energizes him and carries him forward in his efforts toward that end. And finally the conflicts within him that come from uselessly struggling with the things he can’t change begin to fall away.

By John Schumacher ( Senior BKS Iyengar Teacher )

Unity Woods Yoga Center Fall 2009 Newsletter

2009-09-08T18:22:00.002+05:30

30)Practised Before Preaching

Today i.e 8th September being the birthday of Swami Sivananda I am sharing the following message by Swami Chidananda . Swami Sivananda’s preachings are all backed by his personal experience of practical Sadhana of the past twenty-five years of ascetic life. His teachings are not based on mere academic knowledge or study of ancient and modern philosophies and religions, but have been carefully devised after personal practice of many years and intimate knowledge. They can easily be comprehended and translated into practice by any sincere aspirant.

Gurudev used to write addressing young aspirants:

You must be very correct, very punctual, very regular. You should discipline yourself rigidly. Otherwise, you cannot attain the highest, the Realisation. It is not an easy task. Happy-go-lucky type easy temperament is no good in spiritual pursuits. Have you noticed how correct, how strict, how disciplined are the soldiers in the army? They have to stand in the parade according to the unit or battalion they belong to. They have to be absolutely spick and span. They do polishing of the shoes and brass by themselves. Even if a single button is dull, the inspecting officer spots the soldier and puts him into quarter-guard, and he will have to do fettling duty. They are always fighting fit, trim and clean, neat and tidy, because they have been drilled into this sort of correctness, precision and training. When an ordinary soldier is required to be so disciplined, so correct, so punctual, so regular, then what to say about you, O aspirant! A spiritual aspirant has to be even ten times more strict, regular, punctual, correct, well-disciplined. A soldier fights to win a battle, whereas an aspirant has to win the kingdom of heaven, win Kaivalya Moksha. Therefore, never give leniency to your mind.

When Gurudev said that, there was hundred per cent impact on the hearer. After hearing Gurudev, one could no longer remain what he was till then. Why? Because when Gurudev gave any instruction, one could clearly see he gave it with the firm conviction of his own practice. In fact, whatever Gurudev has said about Sadhana is based on his own experience only. He advised to the Sadhakas and disciples only such Sadhana which he himself had practised for such a long time that it had become his daily routine, his second nature. So it carried conviction, it carried a force behind it. The hearer immediately felt in his heart, ‘Here is someone who is saying what he himself has gone through; he is not giving us some theoretical or bookish knowledge; he is giving a part of his own life, his own self.’

That was the power behind Gurudev’s words. In spite of this fact, he seldom gave such straight, direct talk, rarely, very rarely, once in a while only. Gurudev used to say:

If anyone who is living in Sivananda Ashram complains of lack of guidance, he must be a lazy person, he has no interest in his own welfare. I have given everything necessary for a Sadhaka in my 300 books. If a Sadhaka is seriously interested in his own good, he should go through these books and he will have no more any doubts. He will never have any hesitation in proceeding with his Sadhana. Everything necessary for a spiritual aspirant is given in these books. Study them. If you have got any doubts after a sincere study, do come to me and ask.

He was indeed hundred per cent right. If anyone with real interest takes the pains to go through the hard labour Gurudev has put into his writings, then there will be an absolutely clear path ahead of him. For every question, for every doubt, there is an answer in his books. He was indeed, a man of practical wisdom.

Sri Swami Chidananda

2009-08-29T17:57:00.002+05:30

29) Commitment and discipline

Many students say that sometimes they have problems getting themselves to practice at home. Often I hear the statement, "I just don't have any discipline." I would like to redefine the concept of "discipline" by contrasting it with the concept of "commitment".

There is a big difference between discipline and commitment. "Discipline" is something that is externally generated, it is a "should". We have often internalized this "should" as the concept of discipline into our own inner voices; this is the voice we hear inside berating us when we don't practice.

Commitment, on the other hand, is a choice we make of our own volition. The difference between "discipline" and "commitment" is conflict. When we are imposing discipline upon ourselves we are in conflict with ourselves, arguing inside "yes, no, yes, no". But when we are committed there is no conflict, no argument, no problem.

Think about something in your life that you are committed to, for example, brushing your teeth. I doubt that you argue with yourself every morning about brushing your teeth. You just do it, whether it is interesting or boring, it doesn't matter.

When we are committed to practicing yoga, we just get on the mat every day, regardless of our mood, our state of mind, our internal dialogue.

If you have problems sometimes getting your self to practice, spend a little time figuring out what is standing in the way of your commitment to practice. I am guessing that what you learn in the process will not only free you up to practice more often but will enrich your life as well.

Judith Hanson Lasater
Senior Yoga Teacher . She is the author of six books: A Year of Living Your Yoga, Yoga Abs, Yoga for Pregnancy, 30 Essential Yoga Poses, Living Your Yoga and Relax and Renew.

2009-08-28T18:46:00.001+05:30

28)Looking for remedies beyond Tamiflu- Yoga , Pranayama and Meditation

DR. R. KRISHNADAS

(The writer is a senior consultant neurosurgeon in Chennai)

http://www.hindu.com/op/2009/08/23/stories/2009082350071200.htm

It is time to wake up to the reality that swine flu is here to stay for good. The evolutionary process has subjected man to many challenges and the fittest have survived. The present challenge is nothing different and will not be the last, but it poses an interesting question as to how we can make ourselves physiologically better to face these challenges. Drugs and vaccines developed in the laboratory may not be the answer as the virus can develop resistance or can mutate .

It is time to move away from conventional scientific views and accept certain out of the box ideas which could be effective. The burden of defining what the best medical practice is has rested on western scientists. There is a lot that is still unknown in this universe and the same applies to human physiology.

A(H1N1)virus appears to be on every one’s lips and mind and the electronic media has been successful in spreading not only awareness but also panic and fear. The latter two were undesirable. Panic and fear produce many chemical reactions in the body and weaken not only the immune mechanisms but also affect the cardiovascular and respiratory system adversely making one more vulnerable to the virus. The host resistance plays an important role in the fight between the bugs and the body. The healthy suffer only a minor form of the disease, but the vulnerable especially the diabetics, the asthmatics, the immune compromised persons and the very old and the very young have to live in constant fear.

Are there mechanisms to increase immunity and to improve the functioning of the heart and the lungs? Psychoneuroimmunology and mind body medicine are the best bets to answer this burning topic. That the mind influences the body and its functioning is an accepted fact. Psychoneuro somatic integration helps the body to function in the best possible manner to combat diseases and this is best achieved through the practice of yoga.

The psyche, the nervous system and all the body organs are hardwired by nerves and regulated by chemicals. The emotional brain lies between the newly developed brain, the neocortex, which is highly developed in the humans and the primitive brain that subserves elementary functions like breathing. The human brain is like three computers wired together. The hypothalamus and the amygdala are the important components of the emotional brain and control the sympathetic nervous system and regulate the secretion of cortisol and adrenalin. Unregulated release of these chemicals can wreak havoc in the body as happens in stress. Cortisol is an immunosuppressant and adrenalin acts on the heart and lungs, making them more vulnerable to attack.

Fear is an emotion that is very effective in the release of these chemicals! Subjecting the emotional brain to the control of the neocortical brain can help regulate these dangerous chemicals. The immune system is of primary importance and can be effectively stimulated by specialised breathing techniques that improve both alveolar ventilation and blood oxygenation making the body more efficient in combating the virus.. The killer cells of the thymus, a component of the immune system, that carry out surveillance in the human body against cancer, is also effective against viruses. The thymus is amenable to stimulation only by endogenous melatonin which can be increased by meditation.

2009-07-14T11:15:00.002+05:30

27) Importance of July 14 for me

July 14 is a very important day in my life .Not only is it important because it is the Maha Samadhi day of Swami Sivananda , one of India's greatest spiritual teachers but also due to the fact that this was the day I started my Yoga Journey 12 years back in 1997 . I think it was a divine co-incidence that my Yoga journey started on the Maha Samadhi day of Swami Sivananda on July 14 . People ask me why I choose the Sivananda System and I say to them that I never choose the Sivananda System of Yoga , it choose me and I am ever grateful to the almighty for Yoga entering my life .For me July 14 was not just the day I started practising Yoga but it was also a day that started my assocition with the Sivananda Institution which I consider it to be an extended family of mine .Through this institution only I got certified as a Yoga Teacher by attending the Teachers Training Course in 1998 and then later went on to do the Advanced Yoga Teachers Training Course in 2004 and recently completed the Sadhana Intensive Course in Jan 2009 .It was due to the Sivananda institution that I got the offer of doing a 70 episode morning Yoga TV show for a private channell in 2001 and it was due to this institution that I came into contacts with many wonderful people worldwide . The Sivananda institution is a multi cultural University with people from various parts of the world as its staff and students and guests and the past 12 years have been an amazing experience for me meeting people from world over through the Sivananda Institution and I still continue to meet and make friends with people world over .Many times I had the previlege of Organizing retreats and taking many of these people out in and around Chennai and Thiruvanamalai being the favorite retreat spot . It was due to the Sivananda Institution that I was able to step outside of India first of all when they invited me to their Head Quarters in Quebec Canada in 2006 .The entire visit was sponsored by the Sivananda Organization and I had an excellent visit and enjoyed every bit of the same .Though I started to teach Yoga at the Sivananda Organization as a non paid volunteer slowly I started getting offers to teach outside and have now made it my own full time profession and today whatever success that I have as a Yoga teacher is due to the grace of my Gurus Swami Sivananda and Swami Vihsnu devananda and also due to my association with the Sivanada Institution . These days I am not very much active in the administration and the day to day activities of the Sivananda Centre in Chennai or in fact even teaching there as now my life is more focussed on my own Sadhana and my own private teaching but yet I maintain my association with the Organization through its teachings . Eventhough I read a lot about other Yoga Teachers and other yoga teachings yet at Core I follow the Sivananda System of Yoga both in my own personal practice as well as when I teach others and will continue to do the same . The last 12 years journey through the Sivananda Institution was not always a smooth one and had its own highs and lows but each experience was shaping me and educating me and had enriched me and expanded my vision and outlook and overall I was very much benefitted by my association with the Sivananda Institution and that was due to the grace of Swami Sivananda who brought me in to this institution on July 14 , 1999 and I am very much grateful to him for the same and always thank him for making me as a Yoga teacher .

2009-04-04T15:38:00.002+05:30

26) Reasons for not updating this blog for the past 3 months .

I was not updating this blog for the past 3 months as from end of December 2008 I was busy involved in preparing myself for the Sadhana Intensive Course at the Sivananda Ashram in Madurai from Jan 3-18,2009 .After successfully finishing the course I remained mostly in silence ( i.e not much online communication ) and confined myself only to my own Yoga Sadhana and my private teaching .This was a period where I was just nurturing the benefits of the Sadhana Intensive Course ( shortly called SI ) and the best way to do was to be away from net / other talks /chats etc and keep following my own sadhana and teaching . That was the reason why I was not also updating this blog for the past 3 months .Even though I am now busy with my own Yoga Teaching I found that it is high time I start updating my blog and continue to share my insights on yoga and related topics . The SI course was a very excellent one and offered me a wonderful opportunity to re-establish my connection with my teaching lineage i.e Sivananda Lineage and I do not have words to express the joy I experienced both during the course as well as the benefits I received after doing the same .I am very much thankful to my Yoga Guru Swami Vishnu devananda for packaging this wonderful 2 weeks Sadhana Intensive course for the Sivananda Teachers Training Graduates and I believe that the best way to express my thanks to my Guru is to keep intensfying my own Yoga Sadhana and keep sharing the benefits of Yoga with my students and help also uplift them .Swami Vishnu devanada coined the slogan many decaded back : "Health is Wealth , Peace of Mind is Happiness and Yoga Shows the Way" and I have found it practically true in my own life especially in my last 10 years as a Yoga Teacher as well as a Yoga Practitioner .

2008-12-17T21:07:00.002+05:30

25) Yoga is the supreme religion- BKS Iyengar

The striking photograph of Yogacharya Bellur Krishnamachar Sundararaja Iyengar doing the shirshasan in the backdrop of the Swiss Alps brings out the perfection of the asana. Guruji, as Iyengar is popularly known, has worked for 70 years in mastering the art and the science of yoga. In his ninth decade today Iyengar is raring to do more. As president of the 15-school Indian Yoga Association, he has many plans ahead - of bringing about uniformity in these different schools; introducing yoga in schools and colleges and popularising yoga to the Generation Y to keep ills at bay. In a free-wheeling talk the yogacharya extols the virtue of yoga teachers to attain the zenith and look at yoga beyond a form of physical exercise.

From Light of Yoga to Light on Life and the journey in between...
It has been one of enlightenment. The body is connected with five elements. Practice of yoga helps connect with all of them and attain atma darshan through asanas. Light on Yoga is a reflection of the maturity I attained through my practice and research. As my practice grew, I inched towards perfection to introduce intelligence in sadhana, where the entire body including the nail attains stability. Light of Life is the journey of more than half a century of my association with yoga, my travel from darkness to light and from sickness to health, from ignorance to the light of knowledge.

Your contribution to yoga has been far-reaching, in fact yoga is known in the West because you started teaching it...
I started to do yoga first to maintain a good health. When I met Yehudi Menuhin in Mumbai in 1954, and my asanas helped him with his arm, he invited me to London. I gave thousands of demonstrations before people took to yoga. I started slowly, but once its benefits were experienced by all, the followers of yoga multiplied quickly. Now there are plenty of yoga teachers.

There is a guru-shishya tradition involved here, can all the teachers live up to it?
The guru-shishya relationship is essential, but each one has to struggle on his own to attain perfection. Just as I started from scratch and became a king, other must also practice. Teachers of yoga have less dedication. Anyone who practices an art must observe and absorb. When there is observation and absorption, it will lead to dedication. When I teach, there is a lecture and then an asana is presented. It connects well with the student. The guru and his pupil are together concerned with the spiritual knowledge (Brahma Vidya). The fruit of first-hand experience matures and the guru and the shishya explore it together.

Why are there no big yoga camps?
I have never wavered from teaching it to the masses. In fact that is why yoga is popular today. In a poor country like ours, people spend too much on medicines. If knowledge of yoga spreads across the nation people can save money on medicines and use it to buy food instead. Further, yoga is an art for me. I have immense respect for it. It requires years of attention to the subtlest form of the self. Stretching of the body is not yoga. The self has to penetrate outside, just as the body has to look within.

You want schools and colleges to make it compulsory for students...
I began teaching yoga to school and college students in Pune in 1937. If only the benefits had been realised then, we would have had yoga teachers all over the country by now and yoga would have spread all over the nation.

Yoga is willing accepted by people of other faiths. Why?
Yoga is the supreme religion. The body and intelligence are the same everywhere. The mind is individual and yoga helps it become universal. It brings about a vibration in the body and this music is due to the practice of the asanas. Its benefits are immeasurable and that is the only reason for its popularity.

Your favourite asanas...
I respect the viparita salabhasan as much as I do the tadasana. Even the simplest of asanas can have deep impact.

Yoga is now a money spinner...
The world is changing. A teacher of yoga has to make a living. In 1954, when violinist Yehudi Menuhin invited me to London, I was paid 100 dollars and toiled for months. In 1960, when I took my first class, I charged 10 shillings per student. It was barely enough to make ends meet. Today, practical philosophy lies in the teacher giving more than what he takes. Just as there is rajadharma, there must be yogadharma. Each and every student should be treated equally. Preferential treatment to those who pay more is not acceptable.

And you have miles to go...
I began with a scratch and became a king. I practice yoga three hours a day and pranayam for one hour. Yoga is the reason I am still going on at 90. I am a tenant here. I will vacate when God asks me to. Till then, I have much to do

There have been awards — Padma Shree, Padma Vibhushan and Time magazine...
I am honoured. In fact I had no idea about Time magazine's choice. I never thought I was one of the 100 most influential people.

Source :

http://www.dnaindia.com/report.asp?newsid=1213696&pageid=2

2008-11-16T09:32:00.002+05:30

24) Yoga Teachers or Spiritual Healers ?

In post No:22 on the Topic "Multiple disciplined Yoga teachers " I dealt with the issue of how a Yoga Teacher must be having the knowledge of multiple disciplines to be an effective yoga teacher .I will be discussing about that topic again because time and again the question comes as to" what is the role of a yoga teacher" ? , is he a person just teaching you some asanas and pranayama ? is he a person giving you some yoga therapy to cure you from backache , diabetes ? is he another form of fitness instructor ? is he a stress reliever etc ? Is he a spiritual guru ?
Most of the current yoga teachers ususally play one of the above goals but only very few play an integrated goal of all of the above and much more and able to switch gears according to the type of student they face and always end up making the student feel much better and more clear in their association with them .Very few yoga teachers are there who are able to do a complete role as not just a yoga teacher but an integrated spiritual healer .Such sort of teachers have a magical effect on the student .Even if they teach you asanas at the external level they silently tune you in to understanding yourself at the deeper level .At the physical level due to asanas you get lot of physical relief , at the mental level due to pranayama and meditation you get a form of mental rest but still the person feels a void and you get full spiritual clarity only when you understand yourself at the deepest core .That is the highest form of healing and all yogas are directed to that end only . Unfortunately not many yoga teachers are equipped to take a student to such a deeper level as most of them stop purely at the physical level and not many are intersted in learning and assimilating the deeper truths contained in Advaita Vedanta .Yoga practice without Vedantic knowledge is like driving a car without knowing the destination and similarly studying Vedanta without the foundation of a yogic discipline will lead to producing just dry arrogant vedantic teachers / students who will be just talking and talking without having any impact on the students to whom they talk .They will be unable to help a student especially a beginner to spirituality in progessing from where they are i.e at the gross physical level and will be just talking about the end .Many students keep listening to these vedantic lectures for many years and with not much transformation .The problem is not in the subject matter of Vedanta but in the lack of preparation of the student who is listening to the same . So an effective Yoga teacher is one who is not only thorough in the Yoga subject but also on the subject of Vedanta and knows how best to apply the same to each student and help them progess step by step till they develop ultimate spiritual clarity .That is one of the reason Swami Sivananda and Swami Vishnu devananda combined the science of Yoga and Vedanta and urged all their students to assimilate both these sciences for their own welfare and also for the world . This is the qualification every Yoga teacher must have to be effective as a true spiritual healer in all respects and this is also the path I am orienting myself also in to .

2008-11-15T09:56:00.003+05:30

23) Soorya Namaskar( Sun Salutation)

Whenever a student starts a yoga practice the first thing that he encounters is a stiff back and tight muscles and many students give up their yoga practice in the first few days itself because of the "initial discomfort" in their yoga practice due to stiff back and tight muscles . The main cause of body stiffness is due to a lifestyle that does not include any form of exercise and fitness especially exercises that involve some basic spinal stretching and second reason for stiffness is a poor diet ( diet will be discussed later ) .Our body is like an instrument and just as an instrument if it is not used properly get rusted and worn out similarly a body that is not being properly used and lubricated get rusted and worn out .So in order to help a person first develop a minimum amount of body flexibility in order to do a regular yoga practice the "Soorya Namaskar" or "Sun Salutation" is first practiced as a warm up exercise . Traditionally in ancient India the students in the Gurukula ( Vedic School ) used to do this Morning Sun Salutation or Soorya Namaskar facing the Sun chanting the Soorya Mantras.Though it was done as a form of Prayer it was equally an excellent exercise to develop body flexibilty , give energy to the students and make them alert ,fresh and energetic .
In modern context this Sooryanamaskar has become the part of initial warm ups in many Yoga System notably in the Sivananda System and Ashtanga System . There are various types of Surya Namaskar and in this message we will be discussing the Soorya Namaskar that is being followed by the Sivananda System .
Sivananda System of Soorya Namaskar :

The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preperation for the Asanas (postures) .

One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.

Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.
Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
Retaining the breath, bring the other leg back and support your weight on hands and toes.
Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.
Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
Exhaling, gently come back to an upright position and bring your arms down by your sides.

For a video demonstration of the same kindly refer the following video :
Dashama Gordon of www.perfect10lifestyle.com demonstrates a yoga sun salutation. Follow along with her explanation. Remember to breathe through your nose as you go through each step.The system demonstrated here is similar to the Sivananda System of Soorya Namaskar .

Warning : Soorya Namaskar is not suited for people who have a back injury , high blood pressure and heart problem .So kindly consult a doctor before attemptiong the same .The video demonstration is given purely to educate you and ecncourage you for practicing Soorya Namasker and it is better that you learn it personally from a yoga teacher .

2008-09-20T17:04:00.002+05:30

22) Multiple disciplined Yoga Teachers
I am updating this blog after a very long time . The past few months I was absorbed in reading and reflecting and spending time in silence and I continue to do so . I have taken an informal break from many external activities and just confine myself to my own sadhana and my private yoga teaching .I am using the current spiritual break to recharge myself physically ,emotionally and spiritually and re-clarify my goals and priorities with regard to my yoga teaching , my future program of travel etc .In this regard I wish to point out that I was highly impressed by reading the book "Journal to the Self" by Kathleen Adams that points out the benefits of maintaining a personal journal and how it can help heal us and help develop more clarity .I am using this book as a guide book in maintaining my own personal journal and hope that it will help me unlock my own potential as a better yoga teacher .Also I was equally impressed by reading the speeches of Charlie Munger friend of the greatest Investor Warren Buffett . Charlie Munger's wisdom is complied in a book called "Poor Charlie Almanac" and they are termed as Mungerisms .Though I do not have that book I have access to many of Munger's wisdom through the net and one thing that attracted me to Munger was the fact that he laid enormous amount of stress on self education through voracious reading across multiple disciplines .Munger believes that the world is not linear but a complex entity with various interrelationships and one cannot find solution to anything being just a unidirectional person .He illustrates this by his famous saying "To the guy with a hammer every problem appears to be a nail fit to be just hammered upon " ,what he means is that if a carpenter carries just a hammer he will be ineffective in doing a proper work but if he carries multiple tools like screw driver , spanner , wrench , hammer etc then he will use the appropriate tool for the appropriate job and stop finding solution to everything using just a hammer .Now what does that have to do with yoga ?
I find Mungerism is very valid for a Yoga Teacher as most of Yoga Teachers are just uni-directional and use one tool just asanas or their own favorite posture sequence to address the problem of a student .While this may prove useful in a group setting for a set of healthy and fit yoga practitioners it many not help solve problems for many students who need a personalised solution .A yoga teacher is effective when he has maxamium number of tools at his disposals like posture sequence , pranayama , warm up exercise , meditation , self enquiry ,nutrition ,psycology ,chanting etc . I am sorry I am expecting lot from a yoga teacher but I feel a real effective yoga teacher is one who has a mastery over multiple disciplines and uses a wonderful combination of these disciplines to help strengthen a student who comes to him .
It is not that this is a new concept ,Swami Sivananda already started this concept way back in the early 1930s when he started the Yoga of Synthesis : a combination of Hatha , Bhakthi , Jnana , Raja Yoga and Karma Yoga and first give a student a training in all these multiple disciplines nd identify in which area he is more intersted and develop him accordingly in that area .Swami Vihsnu devananda redefined these things in his 5 points of Yoga saying Yoga is not just postures but a combinationof asanas , pranayama, relaxation , diet and meditation .Unfortunately what we find is many Yoga teachers are very uni-directional and while it is good to develop an expertise in one discipline it is equally necessary to develop necesaary competance in auxilarly disciplines as not all students are alike and not all should be treated the same .So the need of the day is to have Yoga teachers who are having competance in multiple disciplines .It takes a long time for a person to be such a multi disciplined Yoga teacher but in this complex world we need such teachers to help solve students problems otherwise like a man with the hammer many of the yoga teachers will be touturing students rather than helping them . It is this quest to be a multiple disciplined yoga teacher I am on right now and I hope in due course I will develop my expertise in many areas appropriately .

2008-06-06T10:03:00.000+05:30

21)Inner Peace on the Job: 7 Ways to Minimize Stress
Although it is not possible to eliminate stress completely, there are some things we can do to reduce it. Here are effective ways to reduce stress in your day.

1. Slow down and be in the present. It is natural to believe that the harder you work, the more you will get done. However, though it may seem paradoxical, if you work at a slow and steady pace with full awareness, you will most likely turn out better work with fewer mistakes - and feel better while doing it!

2. Set boundaries. Are you the go-to person for every favor and question that is needed in your workplace? Learn to respectfully set your boundaries and say no. Also, take a look at your calendar and make sure you are not over-scheduling yourself after work. Write in one night a week for yourself, and treat yourself to a tai chi or meditation class, a bath, or just an evening curled up with a good book.

3. Remember to breathe deeply all day. Most people who are under a lot of stress or tension breathe shallowly, up in the throat area. When you breathe deeply into your lungs, you are naturally bringing in more oxygen and activating energy in your body.
Try this to remember to breathe: set your intention to take 10 deep breaths once every hour. (If necessary, set a timer to help you remember.) It will only take a minute, but the rewards will be tenfold.

4. Bring nature inside. As much as possible, let natural light and fresh air permeate your workspace. Surround yourself with the inspiring colors of beautiful flowers, which have a powerful influence on a person's mind-set. A beautiful bouquet can lift a less-than-lovely mood and even eliminate stress. In fact, one study showed that people who sat next to an arrangement of colorful flowers were able to relax more during a five-minute typing assignment than those who sat near foliage-only plants.

5. Give yourself a time-out. Take the breaks that are given to you. In this high-paced world, people often work through their breaks, claiming they have too much work to do - this will lead to serious repercussions in the future.

Remember that you are a human, not a machine. Even a machine needs downtime for maintenance! Try taking a 15-minute powernap on your lunch break. If you only have five minutes to spare, just close your eyes. Even this brief rest can reduce stress and help you relax.

6. Meditation brings relaxation. Meditation gives your body a rest and produces slower brain waves that are similar to sleep, effectively combating tension. Regular practice of meditation, tai chi, or yoga can help you slow down and bring peace, not only in your job, but also in your life.

7. Perk up naturally!
Skip the second latte, which stimulates your central nervous system, makes your mind race, and adds to your stress. Instead, try these simple and natural pick-me-ups:

• Take a tea break. Instead of coffee, go for teas that gently boost your energy, such as ginseng, eucalyptus, or ginger.

• Find ways to keep moving all day. Take the stairs instead of the elevator. Drink a glass of water from the water cooler every hour. Park your car a few blocks away from where you're going. Not only will this perk up your energy, it will also improve your mood.

• If it's a nice day outside, eat lunch outdoors or just take a walk around the block. The fresh air and the break from routine will be an invigorating addition to your workday.

• Get sustainable energy with snacks. Eat a snack at mid-morning and another one at mid-afternoon consisting of nuts, seeds, fruits, or protein-rich foods like humus made from beans will help you sustain your energy and prevent low blood sugar from setting in.

I hope you find the ways to minimize stress in your work environment! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

-Dr. Mao

2008-06-01T10:37:00.002+05:30

20) Learning Yoga from Books /DVDs

The Yoga Market is now flooded with many Yoga Books / Yoga DVDs /CDs etc and people are confused as to which Book /DVD to buy but more than that some ask whether it is advisable to learn yoga from books / DVDs .I am not against any Yoga Book /DVD but I feel that if someone is new to Yoga ( i.e a total beginner ) then he/she must first visit a Yoga Centre and learn the basics from a real life yoga teacher at lest for a few weeks .The reason is each person's body structure is different and these books /DVDs have top class professionals with amazing and perfect bodies performing wonderfully those poses and many beginners feel that they are unable to do those poses as given in the book or as demonstrated in the DVD .Some may even develop pain/ injury attempting them and that leads to frustration and they give it up .
So best for a beginner is to select a yoga school /style first and attend their beginners Yoga Course with the guidance of a real life teacher . A real life teacher will help modify the poses according to your flexibility levels and will also prevent you from doing some poses based on your health and medical history .This is very vital as many people in an eagerness to learn yoga start doing the poses given in the book /DVD as it is without going through the warnings there or without making any assessment as to whether those poses are right form them .This will lead only to injury .So it is highly essential that a beginner takes the help of a real life Yoga teacher .Once a person has had a very solid foundation of a particular yoga practice then he /she can always supplement their knowledge and practice by reading books /journals related to Yoga or watching Yoga DVDs .

2008-05-31T10:48:00.001+05:30

19) Which Yoga Styles /Schools to follow ?

When someone is interested in learning yoga the first thing they seem to ask is which Yoga style to follow or which style is good . In the market there are various popular yoga styles like Sivananda /Ashtanga / Iyengar /Power Yoga /Bikram Yoga / Viniyoga /Anusara etc .Some follow a stict classical lineage and some have adapted themselves to the modern fitness culture of hot & intensive yoga .Some styles are highly intensive ,some are mild and some are moderate .There is difference in the way of approach i.e some never teach pranayama till you reach a certain mastery in asanas and some teach nothing but pranayama right from the beginning and some teach only meditation .Some teach in groups and some strictly follow a one is to one mode of instruction .Now the question arises as to how should one go about choosing which is best for him/her ? In my case I never had a big trouble finding the right style as being in Chennai I had just 2 major schools to choose from in the late 90s and they were the Sivananda Yoga Vedanta Centre ( SYVC ) and the Krishnamacharya Yoga Mandiram( KYM) . Even though my first interest in yoga got kindled by reading the life of the great Yogi Sri Krishnamacharya somehow I never got to visit KYM and ended up visiting the SYVC in Chennai on 14 July 1997- the day of the Mahasamdhi of Swami Sivananda .Whether it was a divine co-incidence I do not know but it was the most positive development in my life .From that time onwards I struck to only the Sivananda System of Yoga and did my Yoga Teachers Training ( TTC ) in 1998 and Advanced Yoga Teachers Training ( ATTC ) in 2004 in the Sivananda Yoga Organization only and I follow nearly their same method for my Yoga Teaching .I am not saying that the Sivanada Yoga System is the best for everyone but I find it best suited for me and I intend to remain focussed on it .Though I follow the Sivananda System of Yoga I do read and get valuable inputs from other Yoga Teachers / Yoga styles and they help me enrich my own knowledge and skills in being a better yoga teacher .

So my advice for people will be to choose one yoga style that best suits you and in case you find difficulty in selecting one consult your friends or colleagues who have attended or currently undergoing any yoga training .They might help you develop some clarity on the type of the yoga system , its difficulty levels and the quality of the teacher etc .It is better to stick to one Yoga Style instead of jumping from one style to the other .All Yoga Styles are basically involved in developing a healthy body and peaceful and stable mind and it does not matter which style you follow as long as you are faithful in maintaining a regular practice and are willing to put in your time and energy in understanding the system and making it a part of your day to day life .

2008-02-27T12:24:00.000+05:30

18) Positively Healing

The following is an excellent article reproduced from Yoga Journal .
Everything that happens in your mind is reflected in your body, says T.K.V. Desikachar. So, meditate on the good!

By Carol Krucoff
http://www.yogajournal.com/practice/2570?utm_source=MyYogaJournal&utm_medium=newsletter&utm_campaign=MYJ_298

Wearing a khaki shirt and trousers, his eyes twinkling behind oversize glasses and a shy smile on his lips, T.K.V. Desikachar doesn’t fit the Western stereotype of a great yoga master. But that may be, he says, because “a lot of people are confused about yoga.”

Americans typically use the word “yoga” to mean “posture,” he notes, and mistakenly measure progress by the ability to perform complex poses. But “yoga is definitely not just posture,” Desikachar asserts, hiking up his pants to assume a dramatic Warrior Pose, then bursting into an infectious laugh. “A lot of people are doing postures, but are they happy? They can do a beautiful posture, but their life is a big headache.” Mastery of yoga is really measured, Desikachar says, by “how it influences our day-to-day living, how it enhances our relationships, how it promotes clarity and peace of mind.”

The son and senior student of one of the greatest yogis of the modern era, Sri Tirumalai Krishnamacharya, Desikachar made these comments last year at “Meditation as Medicine,” a four-day workshop in Cambridge, Massachusetts, which he taught with his son and student, Kausthub. A pioneer of modern therapeutic yoga, Desikachar is founder of the Krishnamacharya Yoga Mandiram, a nonprofit healing center in Chennai, India, which offers yoga therapy to thousands of people from around the world each year. The therapy is based on his father’s fundamental belief that practices must be adapted to suit each person’s needs and abilities. “It is not that I must conform to the yoga practice,” Desikachar says, “but rather that yoga practice must be tailor-made for me.”

Yoga places special emphasis on the role of the mind in the healing process, explains Desikachar, who says, “A peaceful, stable mind is essential to well-being.” Ancient yogis developed numerous techniques, including meditation, to calm the mind and channel its power into physical, emotional, and spiritual healing. Meditation acts the way medicine does, Desikachar says, by transforming the mind’s agitation to peace.
Post traumatic Bliss

Desikachar’s teachings hold special significance for me, since my own yoga practice changed dramatically three years ago. During a marathon in Jamaica, I drank so much water that my blood sodium levels dropped dangerously low. I suffered seizures and an irregular heartbeat and was airlifted home to North Carolina, where I lay in a coma for four days. When I awoke in the neuro-intensive care unit, I wasn’t scared, angry, or upset. Instead, I experienced a sort of post traumatic bliss syndrome. Grateful to be alive, I was surprisingly unconcerned about my physical condition—although I couldn’t walk unassisted and my doctors worried that I might have permanent kidney damage.

Too sick to read, watch TV, or do much else, I lay in my hospital bed and did yoga. But my practice looked nothing like my usual Ashtanga primary series. In fact, the only posture I attempted was Savasana (Corpse Pose). I also did breathing practices—particularly counting my breath and extending the exhalation. I silently chanted prayers, visualized healing light, and focused on progressively relaxing different parts of my body. In short, meditation formed the heart of my practice.

Over time I completely recovered, but my yoga practice changed forever. I’d previously focused primarily on postures. But if yoga is about asana, what happens when the body weakens? My near-death experience taught me something I’d known intellectually yet never truly understood: Yoga’s true power lies in its ability to harness the mind for healing and spiritual development. While I still enjoy asana, my practice now is less vigorous, and I spend more time in meditation.

Meditation holds four major benefits, says Desikachar. The first is arta, or a lessening of suffering. “We meditate so pain is reduced,” he says, noting that “pain is not necessarily physical but can be emotional.” Next is jnanam, transcendent knowledge. “You may get a flash, a moment of clarity or wisdom,” he says. “It’s like lightning. For one second everything is bright; then it goes away.” Although this momentary illumination fades, memory of the insight—and its impact—lingers. Meditation can also result in extraordinary powers, called artharta. For example, Krishnamacharya, who died in 1989 at age 100, was apparently able to stop his heartbeat and breath for several minutes with no adverse effects. Meditation’s final benefit is bhakta—realization of the highest truth. Through meditation, Desikachar says, you can discover your true nature.

But not everyone is ready for meditation. It’s especially difficult if your mind is very distracted. Yogic tradition describes five states of mind, beginning with ksipta, an agitated state in which you’re unable to think, listen, or keep quiet. “This mind is not fit for meditation at all,” Desikachar says. When your mind is very agitated, try asana and breathing practices designed to bring the body and mind into stillness. Not until it enters the fourth state, ekagra, is the mind ready to pay attention. Here, the mind is relaxed but not sleepy—a prerequisite for meditation.
Fill Your Mind!

Regular practice of asana and pranayama (breathing techniques) can help you quiet your mind and, if illness or sedentary habits have left you weakened, can also help you become healthy and strong enough to sit still and concentrate. Even if you’re a calm, healthy, fit person, postures and breathing practices can prepare your body and mind for a more willing, joyful embrace of meditation.

In Desikachar’s view, the idea that meditation requires emptying the mind is a common misperception; meditation, he says, actually involves filling the mind with an object of inquiry. “It is never possible for the mind to be empty,” Desikachar notes, “except in a deep state of sleep.” The intent is to “become one with the object of focus.” You can meditate on virtually anything: a natural object, such as the sun or moon, a flower, tree, or mountain—or on a person, sound, deity, even a color. Or focus on the body or the breath. Desikachar suggests choosing an object that is both appealing and healing: “The key is transforming the mind in a positive way, so healing happens. Because whatever happens in the mind, happens in the whole system.” But don’t confuse this word “mind” with “intellectual mind,” he cautions. It is the center of awareness he’s talking about—the heart.

The Good Life

You don’t have to spend an hour on your cushion for meditation to have a profound effect, says Desikachar, who asks busy people, “How much time do you have?” If someone has just five minutes, he suggests a brief meditation that includes one minute for preparation, two and a half for the meditation itself, and one more for tapering off. “Once you feel the value and see the benefits of meditation, you will make time to do more,” he says. Meditation needn’t be esoteric and difficult: “You must always adapt according to what people like and will do.”

During the workshop, he asked for volunteers and created a 10-minute “Mom” meditation for a man named John, who suffered from addiction problems that he linked to a difficult relationship with his father. After listening to John describe intense anger at his father and great love for his mother, Desikachar drew a circle representing John’s life, then designated a small “slice” as the frowning dad. The rest of the circle was filled with positive aspects, including a smiling mom. “Life is like this,” Desikachar said. “We tend to focus on the bad and ignore the good.” Whenever John began to feel negative thoughts about his father, Desikachar suggested that he substitute positive thoughts of his mother. Then he led John through a meditation that involved reciting the word “Mom,” visualizing his mother, offering her a flower, asking her to nurture him, and he had the group chant, “Let Mom take care of John.” Modern psychology calls this process of replacing negative thoughts with positive ones “cognitive reframing.” But, says Desikachar, this type of mental reprogramming is an ancient yogic technique, one that is described by the sage Patanjali in Yoga Sutra II.33 as prakti paksha bhavana. Rather than let disturbing thoughts whip your body and mind into tension and despair, you can choose to substitute positive thoughts that will bring peace and calm. John had expected Desikachar to probe his relationship with his father—as John had done repeatedly in traditional therapy. But he found the unexpected focus on all that was good in his life extremely therapeutic.

For me, the practice of prakti paksha bhavana has been profoundly healing. Whenever disturbing thoughts arise, I make a conscious shift to that most positive place in my recent past—my “rebirth day,” when I awoke from a coma with complete faith that I would be fine. Virtually any stress fades in the light of this most precious gift, having my life and health completely restored. Each morning I start fresh, with a meditation on gratitude. Throughout the day, I try to recapture this sense of peace and share it with others. And every night I say a prayer of thanks for the simple miracle of breath.
Carol Krucoff is a yoga teacher and journalist in Chapel Hill, North Carolina, and the coauthor of Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise.
See www.healingmoves.com.

2008-01-09T22:17:00.000+05:30

17. Happy New Year 2008

Dear Friends

Wishing you all a Very Healthy ,Wealthy , Prosperous and spiritually fulfilling New Year 2008 .I was not active in updating my blog in the past couple of weeks and will do so from now onwards .In order to maintain quality of postings I will post only few per week and not daily .That will ensure that I post the high quality ones .

For those who are new to my blog I suggest that go through my other blog(s)

1) http://dailyspiritualmessage.blogspot.com/
2) http://yogaproductreview.blogspot.com/
3) http://trainingforexcellence.blogspot.com/

I will see to it that apart from this blog the other blogs are also regularly updated . These blogs are a means for me to share with the world those information , articles , quotes that educated , inspired and enriched me and I am sure it will also be useful for others .

Once again wishing you all a Happy New Year 2008 .

Krishnanand
Sivananda Yoga Teacher ,Chennai ,India

2007-12-09T09:04:00.000+05:30

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.

***************************************************************************

2007-08-04T07:29:00.000+05:30

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

2007-07-14T20:58:00.000+05:30

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 .

2007-06-25T17:38:00.000+05:30

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 .

2007-06-25T17:34:00.000+05:30

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 .

2007-06-09T15:23:00.000+05:30

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 .

2007-06-04T17:54:00.000+05:30

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 .

2007-06-02T21:51:00.000+05:30

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 .

2007-06-02T21:44:00.000+05:30

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 .

2007-06-02T21:41:00.000+05:30

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 .

2007-05-26T13:10:00.000+05:30

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 .

2007-05-25T22:50:00.000+05:30

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 .

2007-05-18T20:22:00.000+05:30

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 .

2007-05-17T13:10:00.000+05:30

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 .

2007-05-16T17:23:00.000+05:30

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 .

2007-03-16T16:39:00.000+05:30

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.