Yoga Day Countdown: Day #8

Asana #3: Trikonasana (Triange pose)

After the Tadasana (Mountain pose) and Katichakrasana (Standing Spinal Twist), this is the third asana in our selected progression.

Trikonasana

 

How it’s done

Stand straight with your feet 30 – 40 cms apart. Then place your right hand on the side of the right knee and raise the left arm upward. Slowly exhale, bending the body towards your right side and try to touch your right foot with you right hand. Your left hand should be parallel to the ground (you can bend your knee if uncomfortable). Repeat the sequence on the left side.

The video below provides a good demonstration.

Interesting asana facts

  • Very helpful for sciatica patients
  • Stimulates the nervous system and alleviates depression
  • Improves digestion
  • Purifies the blood
  • Strengthens the pelvic area and tones the reproductive organs
  • Reduces waistline fat
  • Pregnant women can do it until the sixth month of pregnancy, but slowly

Read also: Yoga Day Countdown Day #9: KatIchakrasana

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Yoga Day Countdown: Day #9

Asana #2: Katichakrasana (Standing Spinal Twist)

After the Tadasana (Mountain pose), this is the second asana in our selected progression.

How it’s done

Stand with feet about one foot apart and lift both arms up to shoulder height. Then while slowly exhaling, twist your whole body to the right, so that your right arm is straight and left arm half-folded. Repeat on the left side. The video below by the Art of Living provides a good demonstration.

Interesting asana facts

  • Tones the neck, shoulders, back, waist and hips
  • Massages the intestines which helps relieve constipation (Note: the asana can be done after drinking a glass of warm water to stimulate bowel movement)
  • Improves body posture and relieves stiffness of the back
  • Induces a feeling of lightness and can be done anytime during the day to relieve physical or mental tension
Read also: Yoga Day Countdown Day #10: Tadasana

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Yoga Day Countdown! Day #10

Asana #1: Tadasana (Mountain pose)

Tadasana

Tadasana derives its name from the ‘Tad’ or Indian palm tree. As the tree is tall, similarly this asana is about stretching to one’s full height.

This asana is the foundation for all standing asanas. It involves standing straight with one’s feet slightly apart and arms raised upwards, and then stretching and lengthening the body as far as possible.

(Note: this is only a short description – asanas should never be learned just by reading about them)

Interesting asana facts

  • If performed straight after waking up, it helps restore freshness and flexibility of the body
  • Improves the circulation of blood to all the nerves
  • Helpful for backache
  • Helps reduce labour pains *In fact this is the only asana which can be practiced by a pregnant woman for the entire duration of her pregnancy*
  • Brings restfulness after a hectic day of standing and walking
Read also: yoga day countdown day #9: katichakrasana
Read also: How to begin yoga

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Yoga and the Environment

by David Frawley

“True Yoga works with nature and is able to awaken the higher powers of nature within us. This is not something that can be measured or reflected in a commercial way or by marketing. Yet it is something that we can bring into Yoga classes and Yoga teachings. Bringing out the ecological and planetary importance of Yoga and Ayurveda is the real mission to be taken up…”

Yoga and Nature

Both Yoga and Ayurveda are all about working with the forces of nature, which are not just as material energies but powers of consciousness. This work with nature occurs at both internal and external levels. Internally, we need to balance the forces of our own nature as body, mind, breath and spirit. Externally, we need to harmonize ourselves with the world of nature and with the Cosmic Spirit behind it. Each one of us is a manifestation of the entire universe and only when we discover the universe within ourselves can we really understand our purpose in life.

Yoga and Ayurveda define this working with the forces of nature according to various factors like the five elements, the three doshas, the seven chakras and different Gods and Goddesses that themselves reflect the powers of nature from sexuality to the power of consciousness itself. Our own higher nature, the Atman or Purusha, the true Self that is one with the Cosmic Being or Brahman, is the goal and focus of this process.

Yoga traditionally was practiced in retreat in nature, in the mountains and forests or by the river banks and sea shores. Yoga students cultivated gardens, took care of cattle, and learned how to live in the wild. This was an integral part of their training and allowed the natural power of Yoga to grow within them as part of their daily lives.

However, Yoga’s connection with nature and its concern for the environment is easily obscured, if not lost, in the modern Yoga movement and its urban and commercial orientation. Such a Yoga of nature is hard to fit into our modern hectic life-styles that have little time or space for something sacred to unfold of its own accord, though this is the real movement of Yoga.

But in the context of the current global crisis, Yoga’s concern for nature is more relevant than ever. It is a crucial factor in the future of the planet and of our species. This Yoga of nature is not just a matter of getting everyone to practice asanas but bringing a yogic way of integration into how we live, balancing the outer and the inner, nature and spirit, on a planetary level.

Yoga is a way of harnessing the secret powers of nature within us to manifest our own higher natural potentials for a greater awareness. This requires a very deep connection with the world of nature in body, mind and heart. It cannot be done mechanically or en masse, nor made into a franchise. It requires an individual orientation to the living world, which is not just human society but all that is.

Yoga in a World Out of Balance

Our current civilization is easily the most environmentally unfriendly ever to have arisen on the planet. It promotes various forms of exploitation both socially and environmentally that are undermining the very foundation of life for all creatures. Under its spread, the natural balance continues to fall off in a dramatic way in the world around us. Most of our current culture thinks that it is immune from needing to be concerned about nature, which we can shape according to our desires. For it, short-term profits are much more important than any long-term damage to the planet that might be occurring. Yet nature is already makings its voice heard.

Whether it is global warming, tidal waves, droughts and floods, Mother Nature does seem to be protesting these days and this trend is likely to increase in the years and decades to come. Some of these problems may occur because we now have extensive human populations in areas that are not normally safe for habitation like deserts, flood planes, beach areas or earthquake prone regions. But it more and more appears that our own human actions are disturbing the forces of weather and geology, setting in motion energies that we may not be able to control. Global warming is just an indication of a whole range of imbalances going on in our world today that should cause us to awaken, take action and change the world while it is still possible.

On top of this environmental crisis, our current culture has a growing psychological malaise or problem in our internal psychological environment. This is easy to observe by such factors as the epidemic of depression striking young and old and the hyperactivity and attention deficit disorders rampant among children. We may have escaped the crippling physical disorders of previous generations but only to become psychologically crippled or emotionally disturbed instead. With all the affluence that we have today, few people are really happy and many people are suffering in spite or because of their wealth and longer lives.

Our culture overall is getting more and more dependent upon drugs, whether prescription drugs for physical and psychological problems or recreational drugs taken for fun. It is now estimated that around 25% of children are taking regular medications, extending to nearly 90% for the elderly. Even our blood chemistry is not natural these days. Our food similarly is largely processed and contains little natural prana in it to maintain a natural balance in our own digestive systems.

In our entertainment culture, we spend much more time with the media than with nature, so there is also little that is natural left in our field of impressions as well. Our minds are full of disturbed media images of car wrecks, sex or violence, not with the mountains, sky, water or plants around us. We have little of what Yoga calls Pratyahara or the ability to gather our energies and look within. We are overstimulated and externally driven, which in turn makes us feel empty and unstable, particularly when our entertainment is not available.

Our urban environments are largely denaturalized as well, with few of us living on the ground or in touch with it, leaving us in a situation very different than a natural life on Earth. Many people have never planted a garden and don’t know the names even of the most common plants around them. Our society has isolated itself from nature and left very little sacred space anywhere. Each generation seems to be more progressively infected with these anti-natural tendencies. It seems that nature is irrelevant to most people today, except if it can be used for some personal recreation or speed racing.

So far the United States in its role as the world’s only superpower has not served to create any real global vision or action. It has no real universal or collective concerns beyond its own short-term economic or security interests. We talk about spreading democracy when our own culture has little freedom and a greater corporate control looms everywhere in our lives. The question is whether American Yoga can aid in bringing about such a change in this destructive culture. And if it cannot, what is the alternative?

A Yogic Alternative

Those of us who work in the greater yogic field would be wise to ask: how does Yoga view the current state of affairs in the world and is there a yogic way of action for dealing with it? Clearly our current society is not yogic, nor are most of the political, economic or even religious forces that dominate the world today. Their concern is not with protecting the natural balance or developing any higher awareness. They are mainly concerned with promoting their own vested interests that depend upon the exploitation of both human populations and the world of nature to maintain their own power and hegemony.

A yogic way of action to restore the natural balance is something that is seldom looked into, though yoga is all about balance. As the Bhagavad Gita states, Yoga samatva uchyate, Yoga is the state of balance. We cannot truly think or live yogically without doing so in an ecological way as well.

Unfortunately, Yoga in the West has developed more as a personal practice aimed at health and fitness at a physical level. Sometimes it borders on narcissism with its emphasis on personal health, beauty and happiness almost to the exclusive of anything else. The conscience of Yoga that we find in the great Yogis of old doesn’t seem to be much of a factor in Yoga today. The idea of a yogic world view or a yogic critique of society is rarely addressed these days, even by Yoga teachers. Many great Yogis like Vivekananda, Aurobindo, Yogananda, Tagore or Mahatma Gandhi did address broader cultural and social issues. They saw that as the essence of Yoga, which is about removing the ignorance both in and around us with the sword of knowledge.

When Mahatma Gandhi was once asked what he thought about western civilization, he responded in his humorous way with “It would be a good idea.” Clearly he was aware of the material and technological power and sophistication of the West. His response meant that the West needed a deeper spiritual view to make its material powers truly beneficial in their application. Aurobindo felt that the West could not lead the world to any greater age of peace without a fundamental change of values. This required adding a yogic vision and freedom of awareness to the outer freedom that the West had already developed. The present ecological crisis is also, therefore, an opportunity for the real soul and message of Yoga to come out.

Ayurveda and the Planet

Ayurveda similarly rests upon a foundation of respect for the conscious universe and the wise use of its powers in a way to benefit all beings. Ayurveda teaches that epidemic diseases can arise through damage to the world of nature, specifically to the water, air and soil, with damage to the soil being the worst of these factors. Clearly the quality of our water, air and soil has greatly deteriorated over the last few centuries, however much our superficial standard of living has gone up. Even our medications are turning up in our water, so pervasive is their usage. Our soils have been even more polluted than our bodies with chemicals and toxins of various sorts.

This environmental crisis brings many questions relative to health. Can we as individuals be naturally healthy in a world in which nature itself is severely compromised? Can we have an adequate immune system when the planetary immune system (the biosphere) is severely stressed? There is hardly an ecosystem on the planet that is really healthy today. Can our own ecosystem, our personal and home environment, be healthy if that is the case?

A major cause of disease in Ayurvedic diagnosis is the blocking of the channels, whether of circulation, respiration, digestion or the nervous system. When the natural flow of energy through the channels is disrupted, unnatural flows occur that cause pain and disease. Extending this principle into the world of nature, we can see that there is hardly a river in the world that is not blocked or inhibited in its flow. Some rivers like the once mighty Colorado no longer even reach the sea. We have also suppressed the natural forest fires, which are now returning with vengeance. A suppressed natural environment, like a suppressed body must erupt in some manner of disease.

If we look at the planet with the same considerations as we would look at a patient according to the principles of natural medicine, such as Ayurveda provides, we see all the signs of a severe disease developing. Yet for all the money we spend on health and medicine, what do we spend to heal the planet which is the vessel for all that we do?

What to Do?

The last elections (2011) in the US have seen an increase in political consciousness extending into spiritual and yogic groups. Though it may have failed to change the outcome in a more yogic direction, it is still a good sign that people are ready to bring their yogic teachings into their outer lives. But the greater problem is more ecological than simply political, though it has important political ramifications. It is an issue of our life-styles, our social values and our way of looking for solutions in life. Its answers may not lie on the political left or right in the old sense but in a new vision.

Both the political right and the political left, for example, seem to be endorsing drugs as the best way to deal with our increasing health crisis. Neither has a plan to get seniors to reduce their need for drugs and increase the availability of non-drug related therapies in this regard, such as Yoga and Ayurveda can offer. So political changes, however necessary, may not in themselves be enough without a deeper change of how we look at the world.

A truly yogic life-style does of course minimize our negative impact upon the environment. The yogic emphasis on a vegetarian diet greatly reduces cruelty to animals and exploitation of natural environments. Yogic values of simplicity and self-restraint have their outer ramifications as well, removing us from the consumer world and its excesses.

But yoga is primarily about bringing a higher consciousness into the world. This has a powerful effect even when it is not recognized by others outwardly and, given the current general spiritual blindness, we cannot expect that it will be, even by our friends and families. The prana that we bring in through Yoga has a healing effect upon our environment as well as ourselves. By bringing in these higher energies, Yoga has its benefits, without recourse to external actions, which however do have their place. If we simply meditate but don’t change how we live, our meditation may only be a form of escapism or self-indulgence.

Yoga can contribute a higher consciousness and an integral way of working with the forces of life to aid in this process. It can provide a practical philosophy and spiritual methodology for the ecological movement. Ayurveda can contribute of view of both physical and psychological health based upon honouring the natural balance and showing us how to restore it.

Yoga teachers need to get out of the gym and back in touch with the greater world of nature. A good yoga teacher is not determined by how many people attend their classes or how good a workout the students receive. A good Yoga teacher helps spread the consciousness of Yoga into the lives of people and into what we do on a daily basis from our eating and sleeping to our thoughts, emotions and social activities. Ayurveda provides important guidelines in these areas as well.

True Yoga works with nature and is able to awaken the higher powers of nature within us. This is not something that can be measured or reflected in a commercial way or by marketing. Yet it is something that we can bring into Yoga classes and Yoga teachings. Bringing out the ecological and planetary importance of Yoga and Ayurveda is the real mission to be taken up – and one that has benefits far beyond any boundaries or measurements, not only for ourselves but for future generations.

Read also:
What Yoga is Really About
A Yogi Lifestyle
Commercialisation of Spirituality

This article was first published on vedanet.com and has been republished here with permission.

Yoga and Pranayama to Keep You Cool Through Summer

The summer season is characterised by Pitta, the Ayurvedic body/mind type associated with the element of fire. As outside temperatures rise, we crank up the air-conditioning but as we all know, that can be very dehydrating – in fact doctors are now saying that air-conditioning causes more harm than good! But fear not because here are 4 eco-friendly and natural ways to keep you cool and calm through the season. If you already practice yoga and pranayama (breathing exercises), then adjusting your practice with these tips will ensure that there isn’t excessive production of heat in the body.

See also: Baba Ramdev’s tips for beating the heat

Chandrabhedi pranayama

Our body temperature is essentially maintained via the movement of air through the right (pingala) and left (ida) channels (nadis) of the body. The right is associated with the sun and masculine energy, heat and vigour, while the left is associated with the moon, feminine energy, coolness and calmness.

In the summer, our left nostril is naturally more active than the right to help normalise the body temperature. Deliberately activating the left channel helps to effectively cool down the body. Blocking the right ear (by inserting a cotton plug) automatically activates the left nostril. More effective however is the Chandrabhedi pranayama. (1)

Unlike the Anulom-Vilom pranayama technique where breath is taken in through alternate nostrils each time, in the Chandrabhedi pranayama, inhalation is only through the left nostril and exhalation always through the right. The pranayama should be carried out gently, slowly and soundlessly.

To do this pranayama:

  • Sit with a straight back preferably in a yogic sitting posture like Sukhasana (common cross-legged position) or Padmasana (lotus posture). If you cannot sit in a yogic posture, you may sit on a chair but make sure your back is straight, feet are firmly on the ground and head is not leaning on a head-rest. Keep your eyes gently closed.
  • Make a fist with your right hand and then pull out the ring and little fingers and the thumb – this is Vishnu mudra. Keep your left hand, palm facing upward, loosely on your lap.
  • Block your right nostril with the thumb of your right hand (which is holding the Vishnu mudra). Take a deep and slow inhalation through the left nostril. After inhalation is complete, block the left nostril with the right hand ring finger. Exhale slowly through the right nostril. Block the right nostril after exhalation is complete and repeat the breathing pattern – inhalation through left and exhalation through right.
  • Focus on your breath through the pranayama. You may practice this pranayama for 5 – 10 minutes.

This video provides a demonstration.

Sheetali and Sheetkari pranayama

Sheetali and Sheetkari pranayamas are two types of pranayama that are extremely effective in cooling down the body and their effect is immediate. In Sheetkali pranayama, air is taken in via the mouth through an extended and rolled tongue, held for a short while and then exhaled slowly through the nose. If you are not able to roll your tongue, you can try the Sheetkari pranayama where air is inhaled through the teeth instead. The pranayamas can be done for 5, 7, 11 or 21 breath cycles (1).

This video provides a demonstration.

Chandra Namaskar or Moon salutations

Yoga students are usually more familiar with the Surya Namaskar (or sun salutations) practice. However, Surya Namaskar may tend to be too heating for some people during the summer. Chandra Namaskar or moon salutations on the other hand are cooling and calming as they incorporate sideways movements as opposed to the more invigorating forward-backward movements of the Surya Namaskar. This video provides a demonstration.

Be mindful of heating practices

Every person is different and so every body reacts differently to yogic practices. Having said that, certain practices are by nature heating (while all practices create energetic heat or ushna, some do more than others) and one may wish to keep this in mind while practicing during hot weather. These include:

  • Surya Namaskar – which as noted above, involves vigorous forward-backward movements
  • Kapalbhati pranayama – which involves forceful exhalations
  • Bhastrika pranayama (‘bellows breath’) – which involves invigorating breathing
  • Suryabhedi pranayama – which as opposed to the Chandrabhedi pranayama mentioned above, involves activation of breath particularly through the pingala nadi (right nostril).

Such practices are generally recommended to overcome kapha and vata doshas which have a cold property.

If one wishes to carry on these practices during summer, it may be best to practice them in the cooler hours of the day to avoid discomfort – see more below about adjusting time of practice.

Adjust the time of practice/exercise

Source: www.ishafoundation.org

It is advisable to do yoga or other exercise in the cooler hours of the day, avoiding the heat between around 9 am and 5 pm. In general, the twenty minutes before and after sunrise and sunset are considered best for yoga practice. With the longer summer days, tweaking your yoga sadhana times to align with the earlier sunrises and later sunsets is beneficial.

 
 
 
 

Note: The information presented in this article is for educational purposes only. Please consult your yoga teacher for instructions about any yoga practice and your doctor for medical advice.

Read also: Sadhguru’s Tips: Leave These Off Your Yoga Mat

(1) YouTube video of Baba Ramdev’s explanation

Tantra and Yoga

Yoga comes from an unbroken Indian tradition that finds earliest mention in the Vedic or Agamic philosophies of Upanishads, Bhagvat Geeta and Mahabharat though the most unambiguous source of Yogic principles is the well-known seminal work by Patanjali, the Yoga Sutras.

However, what these scriptures describe is today known as ‘Classical Yoga’ which considerably differs from how we today perceive Yoga. Traditional Vedic philosophies fall under the purview of what is known as ‘Nigama’. In conjunction with these older texts, ancient India had also developed the non-Vedic scriptures collectively termed ‘Agama’.

Modern Yoga contains a lot of contributions from the Agama texts. While the Vedas continue to provide the basic philosophy of all rituals and beliefs of Hinduism, it is the Sanskrit and Tamil Agamas that provide more practical advice. The word ‘Agama’ refers to precepts and doctrines that have been handed down, perhaps referring to the Guru-shishya tradition, and cover topics ranging from the construction of temples to worship involving Mantras, Yantras and Tantra. They include the 28 Shaiva Agamas, 77 Shakta Agamas/Tantras, and 108 Vaishnava Agamas.

How does the concept of Yoga differ in these scriptures from what is mentioned in the classical literature? Well, for starters, while the Yoga Sutras of Patanjali mention bodily practices and breathing exercises, their chief concern remains the realization of man’s true Self. The Agamic texts, on the other hand, give emphasis to the transformation of the body from a gross physical structure to a divine entity. Instead of discarding matter, Tantra focuses on how it can be transformed from something mundane into something divine.

For example, one of the Pancharatra of the Vaishnav Agamas, known as the Jayakhya Samhita, talks about bhuta-shuddhi, or the purification of material elements within the body prior to the installation of the deity within it. This is a very different approach from the earlier texts pertaining to Yoga, where getting rid of the material body and union of soul (atma) with the super-soul (Parmatma) was the primary focus.

Similarly, Shaivite and Shakta Agamas talk about the concept of latent kundalini energy that lies at the base of the spine like a coiled serpent. From the viewpoint of Yoga, this is a very important concept since the asanas and meditation followed by a practitioner are supposed to ultimately awaken this latent energy and cause its arousal within what are known as the chakras.

Anyone who knows even a little about Yoga has generally heard of the concept of the ‘seven chakras’ that this energy is supposed to traverse before leading to complete enlightenment. Scientifically, these chakras may actually relate to the neuro-endocrine system of the body and this is a probable co-relation between the two:

  1. Sahasraar ChakraPituitary gland that regulates the entire Endocrine system
  2. Agnya ChakraPineal gland that regulates sleep-wakefulness cycle
  3. Vishuddha ChakraThyroid gland responsible for growth and maturation
  4. Anahat ChakraThymus gland helpful in fending off disease
  5. Manipur ChakraPancreas, that help in digestion
  6. Svadhishthaan ChakraSexual glands
  7. Mool-aadhar ChakraAccessory sexual glands like the prostate and Skene’s glands

The sexual connotations of Tantra may also come from this very concept where a stimulation of the sexual glands located at the Mool-aadhar chakra releases the fluids required at the time of sexual union. The idea of male and female sexual fluids as substances imbued with power is dominant within Tantra. In some cases this view led to the practice of strict celibacy so that the male practitioner could avoid discharging semen and raise his potency up through the body. The practitioner could engage in sexual intercourse but would attempt to avoid discharge of semen which is the bindu or nucleus, the point from which all creation becomes manifest.

The life force or prana is believed to traverse within the body along three main nadis – the ida, connected to the left nostril, pingala, connected to the right and the central channel sushumna. When the awakened kundalini traversing through these channels finally reaches the sahasrara, the practitioner is supposed to achieve great psychical and spiritual powers. The raising of the kundalini to the top-most chakra also reflects the metaphysical union of Shiva and Shakti inside a sadhak’s body.

These are very important concepts of modern Tantrik yogic practices and it may not be too presumptuous to say that even the Hath-yoga texts are derived from Tantrik teachings. The opening verses of the Hatha Yoga Pradipika hint towards this association and the mention of the Maha-Mudra in later verses especially in relation to invigorating the kundalini energy is another case in point. Also, the Shiva Samhita, an authoritative work on Yoga is as much a work on Tantra and highlights the syncretistic development of the two concepts. The Gheranda Samhita also clearly mentions that the practices advocated in it are derived from Tantras.

Weighing up the evidence, it would appear that Tantrik texts have given a firm foundation to the principles of modern Yoga. The concepts of divinization of the body, kundalini energy, seven chakras and three nadis are the basic principles of Yoga as it is understood today. The concepts of establishment of deity within the body of a practitioner and utilization of sexual union as a symbolic representation of the union of Shiva and Shakti are also no less important though they may be followed today by the practitioners of Tantra proper rather than Hath-yoga.

Tantrik texts also redefine what is required to attain liberation, breaking the age-old concepts of purity and impurity. Actions or objects are not seen impure in themselves; rather it is the attitude of the practitioner which is the determinant factor. This is hard for the ordinary person to comprehend because for most people, things like sexual interaction are a result of physical or emotional attraction, either for progeny or pleasure.

Wrapping up the discussion, I would say that modern Yoga owes as much to the Tantrik or Agamic texts as it does to the Yoga Sutras and a modern practitioner of Yoga would do well to know the true significance of these concepts besides exploring the physical possibilities of the body. Perhaps, only then, would the true potential of Yoga be achieved.

Read also on LWP: Patanjali’s Yoga Sutras: Introduction

What 6 months of yoga and meditation has done for me

IT’s been about six months since I started practising yoga and meditation regularly. For most people, it’s something that has weaved in and out of their lives over many years and many actually got into it quite early in life. But for me, it was just something I got into quite all-of-a-sudden and that too in my early 30s and so far have consistently stuck with it. I thought that this milestone calls for some stock-taking to see what changes my practice has brought in me. Here’s the top 3 immediately obvious ones.