Kailash Yatris Alert!

HAR HAR MAHADEV

Kailash Yatra - Abode of Lord Shiva

श्री गुरुभ्यो नम:।
श्री महागणपतये नम:।
श्री मात्रे नम:।
ॐ नमशिवाय।

A STEP TOWARDS THE DIVINE - THE ULTIMATE! ADI GURU! ADI TATTVA!

For a 10-day free knowledge session (1 hour each day) or 5 days session (2 hours per day), contact Umamaheswari - 9900504930

Content Credits: 4 G-s - Genes, Guru, God and Google
Shiva and Shakti - yin and yang of the universe - ida and pingala nadi

सदाशिव समारम्भां शङ्कराचार्य मध्यमाम्॥
अस्मदाचार्य पर्यन्तां वन्दे गुरु परम्पराम्॥

Salutation to the lineage starting with lord Sadasiva, with Adi Sankara in the middle and continuing up to my immediate teacher.

Kailash - Panchakritya tandava on Kailash

Mansarovar - Lake is round shaped, Fresh water lake, created by the mind of Brahma and so the name, First Jain tirthankara Rishabha attained nirvana here, pilgrims can take a dip here, believed that saptarishis visit this lake every day in jyoti form during brahma muhurta, also a summer abode for swans(vaahan for Goddess Saraswati) - believed that lord Shiva and Lord Indra swam as swans.

Rakshas tal - crescent shaped lake, Ravana, cried in pain when Lord Shiva crushed his hands under Mount Kailash and his tears formed the rakshas tal, hence salty, has 4 islands. Ravana did penance here, no dip for pilgrims here, no life here, no trees/grasslands, no wildlife also - they detour to other lakes when thirsty. This is known as ghost lake, sacrificed his heads one by one in one of the 4 islands.

Yama Dwar - Yama ensures that anyone entering kailash are cleansed of their negative energy - so one must pass through this dwar. Swayam pradakshinam thrice, then enter yamadwar (don’t stay too long), after exiting - do not look behind till yamadwar is out of sight

Gauri Kund - Place where Parvati created Ganesha, no bath here also because it is believed that Goddess Parvati still visits here and a personal space shouldn’t be occupied or touched - Pray to Lord Ganesha here. Others - Ashtapad & Nandi parvat.

Link to Maheshwara Sutrani Audio by Pandit Jasraj - Maheshwara Sutrani

Panchakshara mahima - 

1) Panchakshara meaning in Tamil on youtube

2) More on Panchakshara - website link

3) Panchakshara mantra chanting

The gestures of the dance represent shiva's five activities known as Panchakritya.

Nataraja, or dancing shiva, also symbolizes the action of cosmic energy.

The cosmic dance of shiva represents five activities -

Srishti, or creation - Brahma - right hand holding damaru

Sthithi, or preservation - Vishnu - other right hand with fingers pointing up

Samhara, or dissolution - Rudra - left hand with fire

Tirobhava, or illusion - Maheshwara - right leg trampling the demon, muyalagan(Apasmara) - Maya

Anugraha, or salvation - Sadashiva - the left leg lifted up and stretched to the right with the toe pointing up.

Points to remember

1. Chant prayers
2. Massage oil/vaseline/body lotion - every night - adhipathi, fingers, toes, anus
3. Marma points - Adhipathi, Sthapani, pancha bhuta marma, shakti marma, Tal Hriday
4. Press assimilation and elimination points every morning
5. Press lung and heart point every morning
6. Mudra - daily 6 mudras, shakti mudra, linga mudra(carefully), Pankaja mudra, Suchi mudra, Adi mudra, mudra for hand and leg pains
7. Draw 8 with your opposite hand for leg aches
8. To relax, Mukha dhauti once in a while - simple inhale through nose, exhale through mouth with “aaaa” sound
9. To release tension/body pains - Double breathing with tensing the body from toe to head
10. For exhaustion, short and quick inhale through nose and exhale through nose
11. Full body pain - index finger bottom - methi, index finger middle - mustard, little finger tip - one pepper on both sides
12. Sheetali - Inhale through mouth, exhale through nose if excess heat in body
13. O2 point on inner side of arm
14. Black color for any hurt
15. Every morning, on empty stomach, drink warm water with 1 or 2 tsp ghee or edible oil
16. Carry potli, nuts, sweetened sundried amla
17. Sprinkle a pinch of Vibhuti on top of head

Understanding the physical, astral and causal body

• Body as Shareera traya (Tattva Bodha, Mundaka, Brihadaranyaka Upanishad)
• Body as Pancha Bhoota (Sankhya yoga and Taittiriya Upanishad)
• Body as tri-loka
• Body as tri-shakti based on nadi
• Body as Pancha kosha
• 3 malas in sthoola shareera and in sookshma shareera
• Arishadvargas 

Pranayama

Few starting pranayama

Time to learn abdominal breathing for first timers, Mukha dhauti, Double breathing and Plavni – meant to cleanse nadis of their impurities 
Paramahamsa yogananda's Double breathing technique

Smell flowers! Blow the candles!

1) forcefully inhale short, immediately inhale long
2) hold and tense till you vibrate
3) exhale through mouth forcefully short and long
Repeat 5-10 times every hour.

Guidelines for Pranayama

• Empty stomach
• Preferably at Usha or Sandhya kale (Dawn or dusk)
• in a clean place, with loose fitting clothes
• sitting tall on the floor or in the chair with both feet flat on the ground
• with total surrendering attitude, seeking for the presence of divine
• The hands should be placed on knees, facing upward with the Gyana mudra
• Facing the sun is of great value
• People with High BP or heart ailments, please follow the below rules:
• Do pranayama only in samanya gati (slow pace)
• Do not hold Kumbhak
• People with abdomen ailments, please do pranayama in samanya gati and avoid putting pressure on abdomen (especially Bhastrika and Kapalbhati)
• Only Anulom-vilom, Brahmari, Udgeeth and Dhyan for Pregnant women
• Savasana - Feel breathing - inhale through feet, raise breath all the way to the head. Feel body bulging. Now exhale from top of head to toes - through toes end exhale. Feel the body energised

Pranayama specially for yatris

Identify Oxygen point in your hand and massage it -
Raise your arm up touching your ear. Turn your head. The point where your nose tip touches the hand. That's the body meridian point of oxygen point. First identify the point, then Massage well on that point.

Let us practise neuromuscular breathing - 360 degree lung breathing -
Stage 1 - Right lung focus - Left palm on right ear, elbow press on chest, right hand on abdomen - Breathe for 6 counts - fill your lungs - empty your lungs
Stage 2 - Left lung focus - Right palm on left ear, elbow press on chest, left hand on abdomen - Breathe for 6 counts
Stage 3 - Lungs at the back focus - Criss cross both hands - press on chest, feel the breath expand the lungs at the back - breath for 6 counts
Stage 4 - both palm cover the ears - elbows parallel to ground - press middle finger tips at the back of your head. - Full lung capacity used in this round - 6 counts here too.

Pranayama second type

Increasing CO2 threshold - For Trekkers and yatris - Source: YouTube link - https://youtu.be/0HYwc28sxcs?si=lIrMUSHaSZRCGgc8 (Ref. book - "Oxygen Advantage" - Patrick Mcewen)
No zero to hero in one day. Listen to your body rule should be followed. Start a week before trek/yatra.
Breathing practice while walking - Increases the CO2 threshold

Steps - (5 times repeat)
Altitude simulation creating air hunger
Hold breath while walking
1) 4 secs inhale through nose
2) 6 secs exhale through mouth
3) hold breath outside - walk 10-15 steps
4) stand still and do normal breathing - 30 secs - 5 quick breaths and few deep breaths
5) After 2 or 3 rounds of above 3 steps, gradually increase number of steps (jog or walk faster) till you hit your threshold - listen to your body at all times - pause when required - initially it might make you light headed - gradually, you will be able to train your body and mind.
6) Again, stand still and do normal breathing - 30 secs - 5 quick breaths and few deep breaths

Visit Pranayama link for the 8 types Pranayama - Link to Pranayama 8 Types

How to destress self?

Steps:

1. Place your fingers at your nose outer ends. Hold for one deep breath, breathing in through your nose and out through your mouth;
2. On another deep breath, slowly slide your fingers up, towards eyebrows along the nose upwards, trace along eyebrows, around your ears, smoothing the skin while maintaining some pressure;
3. On the out breath, slide your fingers down and behind your neck and hang them on your shoulders;
4. Push your fingers into your shoulders, and when you are ready, drag them over the top of your shoulders and smooth them to the middle of your chest over your heart.
5. Shakti marma (8 finger widths from pit of throat on sternum) - massage gently - thumping - tap gently with thumb or 3 fingers for 1-3 minutes to energise and boost immunity

Sound Therapy

Seed Therapy Link - Link to Seed Therapy

Mudra Therapy Link - Link to Six Daily Mudras

Color Therapy Seed Therapy specific to Yatris

1) Headache/wound - Indigo or black at this point on both hands for headache, migraine/ draw a black circle around the wound for fast healing

2) Oxygen boost - Brown colour/brown bindi here on both hands for oxygen boost.

3) Immunity - This is in center line of hand at a distance of three fingers from wrist crease. Applying pressure here or a mutter/ black channa seed will help in immunity.

4) Palpitations/cold/cough/nausea/vomiting/stomach pain -

• Applying seed at orange point in case of palpitations.
• Applying seed at point marked in brown is for cold/cough
• Apply seed at point shown with black Circle for nausea, vomiting, stomach pain - for just an hour and remove

For a 10-day session (1 hour each day), contact Umamaheswari - 9900504930

Laya yoga sadhana, Anahata sounds and Pranava Sadhana, Yoga Margas for salvation

Source: Laya Yoga Sadhana and Anahata sounds

Sit in Padmasana or Siddhasana or Sukhasana. Close the ears with the thumbs using Shanmukhi Mudra. Hear the Anahata sound attentively. Occasionally you can hear the sounds through the left ear also. Practise to hear from the right ear only. Why do you hear distinctly through the right ear only? Because of the solar Nadi; Pingala on the right side of the nose. The Anahata sound is also called Omkara Dhvani. It is due to the vibration of the Prana.

Do Japa (Ajapa Japa) of Soham with breath or Japa of any Mantra. Practise Pranayama for one or two months. You will hear the ten Anahata sounds clearly, and enjoy the music of the soul. Abandon all worldly thoughts. Collect the dissipated rays of the mind and concentrate them on the Anahata sound. Practise Yama (self-restraint) or Sadachara (right conduct),

Nada or Anahata that is heard is of ten kinds.
1) chini (like the sound of the word "chini")
2) sound of the word "chini-chini"
3) sound of bell
4) sound of conch
5) sound of tantri (lute)
6) sound of tala (cymbals)
7) sound of flute
8) sound of Bheri (one drum)
9) sound of mridanga (double drum) and
10) sound of thunder

You can experience the tenth so without the first nine sounds through the initiation of a Guru. Gradually you will have to change your concentration from gross sound to the subtle.

Before you set your feet upon the higher rungs of the ladder of Nada Yoga, you should practise to hear the voice of your inner God in seven manners -
1) The first is like the nightingale's sweet voice
2) the sound of a silver cymbal of the Dhyanis, awakening the twinkling stars
3) the melodious plaint of the ocean-sprite imprisoned in its shell
4) followed by the melodious note of Vina
5) The fifth sound of bamboo-flute shrills in your ear. It changes next into a trumpet-blast
6) The last vibrates like the dull rumbling of a thunder-cloud
7) The seventh swallows all the other sounds. They all die, and then you will be able to hear the subtle music of the inner Spirit

You will get knowledge of hidden things in the seventh. In the later stages you will hear Paravak and develop the divine eye. And lastly you will attain the Para Brahman.

The sound entraps the mind. The mind becomes one with the sound as milk with water. It becomes absorbed in Brahman or the Absolute.

You cannot have any tangible result in the path of Laya Yoga without purification of the heart. You will have to purify your heart first by untiring selfless service, Kirtan, Japa, meditation, cultivation of divine virtues and thereby eradicating the negative qualities. You will have to equip yourself with the four means, and practise the Laya Yoga Sadhana. Then alone you will attain the seat of Eternal Bliss and Immortality.

PRANAVA SADHANA

Pranava (OM) is a ferry-boat for men who have fallen into the never-ending ocean of mundane life(Seekazhi temple - Thoniappar). Many have crossed this ocean with the help of this ferry-boat. You can also do so if you meditate constantly on OM and live in the spirit of OM.

OM is the only symbol for that Immortal, All-pervading Self. Think of OM to the exclusion of everything else. Shut out all mundane thoughts. They may, of course, recur again and again. But you will have to generate the thoughts of the pure Self repeatedly. Associate the ideas of purity, perfection, freedom, knowledge, immortality, eternity, infinity, etc., with OM. Repeat OM mentally.

Constantly meditate upon the following thoughts and repeat mentally:

All-pervading ocean of light

I am, OM OM OM
Light of lights

I am, OM OM OM
Sun of suns

I am, OM OM OM
Infinity

I am, OM OM OM
Pure Chit (Consciousness)

I am, OM OM OM
All-pervading, infinite Light

I am, OM OM OM
Vyapaka paripurna

I am, OM OM OM
Jyotirmaya Brahman

I am, OM OM OM
Omnipotent, omniscient

I am, OM OM OM
All-bliss, all-purity

I am, OM OM OM
All-glory, all-joy

I am, OM OM OM
All-health, all-peace

I am, OM OM OM

Remember always the last word of Advaita, "TAT TVAM ASI”—That thou art. Feel as such. Recognise as such. Realise your real identity with the all-blissful.

Association with Om is to become one with the thing signified. “Tat-Japah tadartha bhavanam." Try to identify yourself with the all-blissful Self when you think or meditate or chant OM and negate the five Kosas as illusory adjuncts created by Maya. You have to take the symbol OM as Sat-Chit-Ananda Brahman or Atman. This is the meaning. During meditation you should feel that you are all-purity, all-light, all-pervading existence etc. Meditate on the Self daily. Think that you are entirely different from the mind or body. Feel: I am Sat-Chit-Ananda Atman, I am all-pervading consciousness. This is the Vedantic meditation.

Meditation on OM with Bhavana and meaning leads to realisation or Brahma-Jnana. This is the Jnana Yoga. Besides A,U,M and Ardha-matra, there are four other parts of OM, viz., Bindu, Bija, Sakti and Santi. The latter four have to be felt through Bhavana or feeling during meditation. Laya Chintana of OM leads to Advaita Nishtha or Nirvikalpa Samadhi.
(a) Visva gets Laya or dissolution in Virat: Virat in “A”.
(b) Taijasa gets Laya in Hiranyagarbha: Hiranyagarbha in "U".
(c) Prajna gets Laya in Isvara: Isvara in "M”.

Turiya is common to both Jiva and Isvara. "A” Matra gets Laya in Kutastha—Jiva-Brahmaikyam—oneness of Jiva and Brahman. Thus you will have to realise your identity with supreme Self through such Pranava Sadhana.
May you all rest in the non-dual Brahman and taste the nectar of Immortality.
May you all reach the fourth state of bliss (Turiya) by analysing the experiences of the waking, dream and deep sleep states.
May you all have a comprehensive understanding of Omkara, or Pranava and the "A" Matra.
May you all enter the soundless OM by transcending the sounds of A, U and M.
May you all meditate on OM and attain the goal of life, The Ultimate Reality.
May this OM guide you.
May this OM be your centre, ideal and goal!

Jnana Yoga Marga
Sadhana chatushtaya
Those who take up the path of Vedanta or Jnana Yoga should acquire first the four means of salvation (Sadhana Chatushtaya)–Viveka, Vairagya, Shat-Sampat and Mumukshutva. Viveka is discrimination between the real and unreal. Vairagya is indifference to sensual enjoyments. Shat-Shampat is the sixfold virtues, Sama, Dama, Uparati, Titiksha, Sraddha and Samadhana. Then they approach a Brahma-Nishtha guru who has realised the Supreme Self and hear the Srutis from him. Then they reflect and meditate on the Self and attain eventually Atma-Sakshatkara.

Raja Yoga Marga
The students of Hatha Yoga should try to awaken the Kundalini Sakti that lies dormant in the Muladhara Chakra by Mudras, Bandhas, Asanas and Pranayamas. They should try to unite the Prana and Apana and send the united Prana-Apana through the Sushumna Nadi. Heat is increased by retention of breath and Vayu ascends up along with Kundalini to the Sahasrara Chakra through the different Chakras. When Kundalini is united with Lord Siva at the Sahasrara Chakra, the Yogi attains supreme peace, bliss and immortality.

A Raja Yogi slowly ascends the Yogic ladder through the eight steps. He gets ethical training in the beginning to purify himself by the practice of Yama and Niyama. Then he steadies his posture. Then he practises Pranayama to steady his mind and to purify the Nadis. Then by the practice of Pratyahara, Dharana and Dhyana, he gets Samadhi. Through Samyama, he gets different Siddhis. He restrains all the mental modifications that arise from the mind.

Bhakti Yoga Marga
Those who follow the path of devotion should do Japa, read the holy scriptures such as the Bhagavata or the Ramayana. By the practice of Nava Vidha Bhakti, the Bhakta should develop Bhakti to a very high degree. Sravana, Smarana, Kirtana, Vandana, Archana, Padasevana, Sakhya, Dasya and Atma-Nivedana are the nine methods to develop Bhakti. Bhaktas should observe Vrata, Anushthana and do prayers and Manasic Puja. They should serve others, realising that the Lord resides in the hearts of all. This is the Sadhana for those who tread the path of Bhakti Yoga.

Karma Yoga Marga
Those who follow the path of Karma Yoga should do disinterested selfless service to the suffering humanity and society in various ways. They should surrender the fruits of action to the Lord as Isvararpana. They should give up agency by realising that they are the instruments in the hands of God. They should get rid of their selfishness and control their Indriyas. They should completely consecrate their lives in the service of humanity. They should consider that the whole world is a manifestation of the Lord. If they serve people with such a Bhava, their hearts get purified in the long run. Eventually they get knowledge of the Self through Chitta Suddhi. This is the Sadhana for the Karma Yogins. This is very important for all beginners in the spiritual path. This is not the goal itself.

NIRGUNA DHYANA SADHANA: THE SIX METHODS
A strong will and Manana are the two important factors that play a conspicuous part in Nirguna Dhyana Sadhana or the Vedantic Sadhana. Manana is preceded by Sravana or hearing of the Srutis; and ultimately followed by Nididhyasana of a constant nature with zeal and enthusiasm. Nididhyasana is pro-found meditation. Sakshatkara or Aparoksha realisation is Nididhyasana. Just as a drop of water when dropped on a hot iron is absorbed by the hot iron so also the mind and the Abhasa Chaitanya (reflected consciousness) become absorbed in Brahman. The balance left is Chinmatra Chaitanya or the Consciousness-Absolute. Thus through this process of Sadhana-Chatushtaya, Sravana and Manana one can qualify himself for the practice of Nirguna Dhyana Sadhana.

In Nirguna Dhyana, the mind loses its own consciousness and becomes identified with the all-pervading, formless, name-less, attributeless One Absolute-undivided-unmanifest-Infinite Existence. The meditator and the meditated, the thinker and the thought, Aham and Idam (I and this) become one. This is the final stage of Nirguna Dhyana Sadhana. The world vanishes from the view of the meditator and he rests on the Suddha, Nirguna Brahman.

This Sadhana is practised in six ways. They are:
1. Neti-Neti method
2. Sakshi method
3. Avaya-Vyatireka method
4. Bhaga-Tyaga Lakshana method
5. Laya-Chintana method
6. Meditation on Om with Tadrupa-Tadartha Bhavana

Practise them constantly with adamant will and zeal.

1. Neti-Neti method—Not this, not this. This is the method of negation. The Upanishads proclaim, this physical body is not the Atman or Brahman, this Prana is not the Atman or Brah-man, this mind is not Atman, this Buddhi (intelligence) is not At-man, this Anandamaya Kosa is not the Atman (Neti Neti). Therefore, the balance left after negating or sublating these false, illusory, limiting adjuncts, which are superimposed on At-man, is Suddha, Vyapaka, Sat-Chit-Ananda Atman. You are in reality this Atman. This is the process of explaining by Nishedha.

2. Sakshi method—Sakshi means witness. You will have to introspect and watch the Vrittis. You will have to separate yourself from the Vrittis of the mind by not identifying yourself with them. You should remain as a Sakshi without being affected by the Vrittis. That idea of witness must become deep-rooted by constant repetition and feeling. You will become impersonal eventually. The Jiva-Bhavana will vanish in toto. Even during work you must be a Sakshi for all actions that you do. In reality it is the mind and its senses that do everything. You are the witness only. You must always entertain this idea. Constantly re-peat the 8th Sloka of Chap. V in the Gita—"I do not do anything, should think the harmonised one, who knoweth the essence of things, seeing, hearing, touching, smelling, eating, moving, sleeping and breathing." The senses move among the objects of the senses.

3. Anvaya-Vyatireka method—Every object has 5 parts Rupa, Asti, Bhati, Priya, nama, roopa —name, form, existence, knowledge and bliss. Names and forms are illusory. They belong to Maya. Asti, Bhati, Priya are the Svarupa of Brahma They are real. Asti, Bhati, Priya means 'Sat-Chit-Ananda; Names and forms differ, but the Asti, Bhati and Priya are the same same in all. They are the attributes of Atman. Names and form; are Vyatireka. Asti, Bhati and Priya are Anvaya. Through-Anvaya-Vyatireka Yukti you will have to eliminate the name and form and take out (realise) the Asti, Bhati, Priya Atman that is hidden in all objects. This is, of course, the means to attain the final stage of Nirguna Dhyana Sadhana, where you identify yourself with the attributeless Self. Through constant thinking and force of meditation, the names and forms will vanish. Asti, Bhati, Priya alone will shine everywhere. Practise this always, even while you are at work.

4. Bhaga-Tyaga-Lakshana method—This concerns the 'Tat Tvam Asi' Mahavakya. There are two kinds of meanings of Tat and Tvam. The first is literal meaning, i.e., Tat is lsvara, and the second is indicative meaning i.e., Tat is Brahman. The first meaning of Tvam is Jiva, and the second meaning of Tvam is Kutastha, identifying with the Brahman. You will have to eliminate the Upadhi Avidya, its Dharmas and the reflected Chaitanya in Avidya in the case of Jiva and the Upadhi Maya, its Dharmas and the reflected Chaitanya in Maya in the case of lsvara. You will have to take out the common essence for both Jiva and lsvara and show identity with them. This is Bhagatyagalakshana. You will have to cull out the common essence. You can now meditate on the identity of Jiva and Brahman through the above method.

5. Laya-Chintana method—Laya means involution of the effect into the cause. There are three kinds of practice. The first is, that you will have to think that the mind is merged in Buddhi, Buddhi in Avyaktam, and Avyaktam in Brahman. The second is, that you should think that the earth gets merged in water, then water in fire, fire in air, air in Akasa (ether) and Akasa in Avyaktam and Avyaktam in Brahman. The third process is, that you should think that Visva (microcosm) gets merged in Virat (macrocosm), Taijasa in Hiranyagarbha, and Prajna in Isvara. The Kutastha becomes one with Brahman. Thus here you see, that all the external elements or the attributes gradually gel merged in the One common Source i.e., the Brahman. You go back to the original source, the Brahman who is the womb tor all minds and Pancha-Bhutas. Finally you rest in the Brahma''„ alone.

6. Meditation on OM with Tadjapa-Tadartha Bhavana-- you associate yourself with OM on the ideas of purity, perfection peace, infinity etc., as it has been described in "Pranava sadhana.

Wellness with Pranayama - Next Step towards the Divine - Part 2

Source: Internet, Books

Whatsapp Contact - 9900509430 

Link to Blog Part 1 - Part 1 - Wellness with Pranayama

Wellness with Pranayama on youtube - Part 1 - Day 1 - Wellness with Pranayama

Wellness with Pranayama on youtube - Part 2 - Day 2 - Wellness with Pranayama

Use this link for practice session - Click here to practice pranayama with me

The above practice session includes the below sequence for pranayama practice:

1) Observe breath - inhale, exhale and the entire circulatory system - cold air inhaled for energising and collecting toxins to be exhaled as warm air.
2) Mukha Dhauti (routine) or Plavni Pranayama (if March/October)
3) Double breathing - one short, one long inhale through nose(smelling flowers), tighten every part of the body from toe to head, followed by one short, one long exhale through the mouth with an "ahh" sound!!
4) Open lungs 360 degrees using neuro-muscular breathing
5) Balancing the breath through both nostrils pranayama using kaki mudra(palms below opposite armpit) for 2 to 3 breaths
6) Anapana sati pranayama - Tongue on palate, inhale-ajna chakra(eye-brow-centre), exhale-prajna chakra(nose-tip)
7) Bhastrika Pranayama
8) Kapalabhati Pranayama
9) Bahya pranayama with maha bandha
10) Ujjayi Pranayama
11) Anulom-vilom, Nadi shodhana pranayama
12) Brahmari Pranayama
13) Udgeeth Pranayama

14) Dhyana - A short guided meditation

Other pranayama that can be practiced are - Cooling Pranayama - (Sheetali, Shitkari, Sadanta), Pancha-mukhi mudra with karna-rogantak pranayama, Hakini mudra integrated pranayama for better concentration and improved memory, Ganapa mudra with breath pattern - inhale-release palms hook, exhale - pull palm hook, Pankaja mudra with breath pattern(exhale-open, inhale-close).

Understanding Pancha Prana

The Pranas also double up as forms of energy and work on all the elements.

1) Prana – Energising - Prana energizes the elements in whatever they do.

2) Udana - Communication and Buoyancy - Udana governs the upward transformation of the elements, allowing earth to become water, water to become fire, fire to become air and air to become ether. ex. Bumble bee levitating

3) Apana – Elimination - Apana governs the downward transformation, allowing ether to become air, air to become fire, to become water, and water to become earth.

4) Vyana – Circulation - Vyana allows for the differentiation of the elements and grants each their separate sphere of activity.

5) Samana – Digestion - Samana brings about the integration of the elements and keeps them connected.

Energy/Potential - Only when we are aware, we have the power, we can deliver. For that, we need to trigger the potential, activate it, awaken it! Like an astram(weapon)! That is what Yoga is all about - introduce you to yourself and awaken your inner potential.

Prana and Yoga

Spiritual beings on an Earthly sojourn to have a human experience…

So who is human? – one with Discriminatory capability(Viveka)

What is yoga?

•       Dharma

•       Artha

•       Kama

•       Moksha

Yoga = Union

Attain Sat-chit-anand = existence + consciousness + bliss                

Bliss does not indicate Joy but equanimous state where there is no excess joy or excess grief.

Give up Pancha Abhimani – my body, my mind, my family, my possession, my profession

Four Paths of Yoga

•       Karma Yoga - The path of action and selfless service – Yoga of Excellence

•       Bhakti Yoga - The path of devotion – Yoga of Devotion

•       Raja Yoga - The eight-fold path – Yoga of Self-realisation

•       Jnana Yoga - The path of philosophical knowledge – Yoga of wisdom

All paths and all scriptures says only one thing – realise thy higher self and observe that you are the divine!! There is no need to look outside.

Ex. Idol in stone, ghee in milk else like spatika(one can say quartz) – we end up reflecting/becoming our thoughts

Raja Yoga – Ashtanga

Ashtanga Yoga has been addressed as Raja Yoga by Swami Vivekananda.

The eight limbs of Ashtanga Yoga are –

1)      Yama – Moral social conduct

2)      Niyama – Self discipline

3)      Asana - postures

4)      Pranayama – breathing

5)      Pratyahara – Self Withdrawal

6)      Dharana - focus

7)      Dhyana – one pointedness

8)      Samadhi – merged

What is Pranayama?

Breathing is all about air, space, muscles(sphincter, abdominal, cardiac, clavicular).

Appropriate regulation of this breath is Pranayama.

Pranayama on the other hand is the process by which Prana, the vital energy is controlled (Ayama) by the regulation of this breath. It also balances the energy within the body across cells.

Once you know how to control your breath, you also know how to get access to the universal pranic energy. Cosmic Mind (Mahat).

This regulation can be done in 3 ways – Samanya gathi, Madhyama gathi and Teevra gathi

Do’s – Always to be done only upto one’s capacity

Note: There is no competition nor comparison here.

Don’ts!! – General contradictions – Don’t do Pranayama in case of

1) Any recent surgery in the last 6 months
2) Kumbhaka(Holding breath) not allowed for BP and heart patients 

3) only samanya gathi allowed for patients.

Are you ready for Pranayama?

One is ready for Pranayama only -

ü  when they have clarity in thought (Trikarana shuddi by following yama and niyama) and

ü  When the body is in steady and comfortable Asana (posture)

So what are Asana and Pranayama?

Let us see what Maharishi Patanjali says…..

SADHANA  PADA 2.46 TO 2.50

Dwitheeyah Sadhana Padah

स्थिरसुखमासनम्॥४६॥
Sthirasukhamāsanam||46|| 

प्रयत्नशैथिल्यानन्तसमापत्तिभ्याम्॥४७॥
Prayatnaśaithilyānantasamāpattibhyām||47||

ततो द्वन्द्वानभिघातः॥४८॥
Tato dvandvānabhighātaḥ||48||

तस्मिन्सति श्वासप्रश्वासयोर्गतिविच्छेदः प्राणायामः॥४९॥
Tasminsati śvāsapraśvāsayorgativicchedaḥ prāṇāyāmaḥ||49||

वाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसङ्ख्याभिः परिदृष्टो दीर्घसूक्ष्मः॥५०॥
Vāhyābhyantarastambhavṛttirdeśakālasaṅkhyābhiḥ paridṛṣṭo dīrghasūkṣmaḥ||50||

Asana types are not mentioned in Yoga sutra. They are defined in these scriptures - Hatha Yoga Pradipika, Hatha Ratnavali(84 asanas), Gheranda Samhita, Goraksha Samhita

Why pranayama?

ü  Doing good Pranayama in the morning promotes great enthusiasm, good thoughts, love for life & right activities throughout the day. The whole physiology merges with nature, love and lightness.

ü  Regular breathing exercises lowers one’s level of cortisol – the Stress hormone – resulting in a calmer state of being. (Back to our true nature!)

ü  Lengthens one’s life span

ü  Heals the body, Calms the mind

ü  Enhances the circulatory system, Glandular system is enriched, Nervous system is revitalized

ü  Pranic nadis – Nerve currents are also balanced, chakras are activated

ü  Purification of the body

ü  Development of Mental powers – higher dimensions are revealed, in a way, neuro plasticity happens and rewiring of brain leads to mental alertness, awareness and a conscious awakening happens at a spiritual level

– A Step Towards the Divine indeed!!

Pranayama Concepts

Svasa - inhalation,  Prasvasa – exhalation

Puraka – conscious inhalation, Rechaka – conscious exhalation
Kumbhaka – holding breath – increases the life span

Stambha – suspended breath – depends on intensity of focus (Stambha vritti pranayama – extremely good for continuous cough, paralysis, etc. Stambha vritti pranayama – play statue and release for example – extremely good for continuous hiccough, paralysis, etc.

Note - These are regulated by time, space and number.

First step to Pranayama – Buddha preached in Sarnath – Anapaana sati yoga(mindfulness of breathing) – When I take a deep breath, I know I’ve taken a deep breath and when I’ve taken a short one, I know I’ve taken a short one – Total awareness leading to spiritual awakening.

Ana - In-breath, Apana - Out-breath, Sati - exist in(breath).

How to do this Pranayama - Dhyana mudra + tongue on upper palate + half closed eyes looking at nose tip (Prajna chakra) and just observe your breath, coming in and going out.

Bend the body, Mend the senses, End the mind!

Best Breathing pattern - When it reaches a stage of no Jerk, no pause, no breath sound!

After every practice, chin to chest normal breathing(exhale through mouth with ah sound).

Pranayama - 4 stages as defined in Shiva Samhita

1. Arambha avastha - Commencement - interest awakened, so hasty and speedy - Brahma granthi breakthrough - (Bhootha jaya)

2. Ghata Avastha - Intent endeavour - steadiness in breath - Vishnu Granthi breakthrough - Vessel state - mind starts filling - wise yogi - can hear sound of drum in Vishuddhi chakra (Throat chakra) - (Indriya jaya)

3. Parichaya Avastha - Intimate knowledge - control quality - understanding Gunas and karma - Rudra Granthi breakthrough - mind starts firing - can hear sound of drum in Ajna chakra (eyebrow midpoint chakra) - (Maya jaya)

4. Nishpatthi Avastha - Consummation state - seeds of karma burnt out - one becomes gunateetha, jeevan mukta - attains satchitananda

For 1st state, experience abdominal breathing. For calming the mind to reach first avastha, breathing in makarasana - automatic abdominal breathing as chest is locked to the ground - PSNS activated- calmness restored in just 15 breaths.

Let us practise neuro muscular breathing - 360 degree lung breathing - 

Stage 1 - Right lung focus - Left palm on right ear, elbow press on chest, right hand on abdomen - Breathe for 6 counts - fill your lungs - empty your lungs

Stage 2 - Left lung focus - Right palm on left ear, elbow press on chest, left hand on abdomen - Breathe for 6 counts

Stage 3 - Lungs at the back focus - Criss cross both hands - press on chest, feel the breath expand the lungs at the back - breath for 6 counts

Stage 4 - both palm cover the ears - elbows parallel to ground - press middle finger tips at the back of your head. - Full lung capacity used in this round - 6 counts here too.

Shavasana - Feel breathing - inhale through feet, raise breath all the way to the head. Feel body bulging. Now exhale from top of head to toes - through toes end exhale. Feel the body energised.

More on Prana – Pancha Prana and Pancha Upa Prana

Pancha Prana

v   Prana - Respiratory

v   Apana - Elimination

v   Udana – Communication and Buoyancy

v   Samana - Digestion

v   Vyana – Circulation

Pancha Upa Prana

v  Naga – Belching

v  Kurma – Eyes blinking/winking

v  Krikal – Sneezing

v  Devadutt – Yawning and Sleep

v  Dhananjay – opening and closing of Heart valves – disintegration of body after death

Why Breath Count?

 

Sadhguru says -

Jananam Sukatam, Maranam Karunam - Death is a great compassion if it comes at the right time - 1

Our birth has a relationship with the cycles of the sun and the cycles of the moon - both internally and externally. Likewise a woman’s body is in sync with moon cycles and thereby her menstruation timing and conceiving. 

Nine celestial objects of which 3 are most important -

1. Earth - provides material for body

2. Moon - sets up basic cycles within our body

3. Sun - Everything here is solar powered

Moon works intensely with woman and the sun works intensely with men. (Jnana shakti and kriya shakti)

Lunar cycle is the shortest cycle, we have. Solar cycle is the largest cycle with 12 and a quarter years - so the journey is to go from lunar cycle to solar cycle - Surya Kriya. All of these are already working within us - but what are we wishing to maximise is a choice! 1008 cycles of the moon is considered a full life = 82 - 84 human years!

Jananam Sukatam, Maranam Karunam - Death is a great compassion if it comes at the right time - 2

Human breath = 12-15 breaths per min = 21600 times per day = 21600 is the nautical miles around the equator - one longitude to another, space is 60 nautical miles = a minute = 15 breaths = 4 seconds per breath - That space is considered as a minute!! Navigator/Aviator knows this!

Dropping our breath to 12 from 15 = live up to 108 years 

if dropped breath to 9 = 124 years

to 6 = 164 years

if somebody is in a state, static breath for long time, that means hibernating and reborn - Nirmana kaya - recreates his own body - no time span for such a person! will not die because of ailments - general trajectory of life!

What is Breath count?

Every normal person takes 4 seconds for one breath – counting to 21,600 breaths per day.

4 seconds = 1 breath

1 minute = 60/4 = 15 breaths per minute;

1 day = 15 * 60*24 = 21600 (10800 lunar breaths and 10800 solar breaths - ida and pingala nadi).

But a yog sadhak should actually breathe 3-4 breaths in a minute and slowly bring it down to 1 breath per minute.

Ajapa gayatri – soham breathing – “So” – inhalation “Ham” – exhalation

All dwindle down to Tatvamasi – That art thou!! and Aham Brahmasmi and Soham J

Hamsa Upanishad

Yoga Upanishad which belongs to Shukla Yajurveda, mentions that:

•       अथ हंस ऋषिः ।

•       अव्यक्ता गायत्री छन्दः ।

•       परमहंसो देवता ।

•       अहमिति बीजम् ।

•       स इति शक्तिः । सोऽहमिति कीलकम् ।

•       षट् सङ्ख्यया अहोरात्रयोरेकविंशतिसहस्राणि षट् शतान्यधिकानि भवन्ति ।

•       "Now Hamsa is the ṛIshi;

•       the metre is Avyakṭā Gāyaṭrī; 

•       Paramahamsa is the ḍevaṭā (or presiding deity) 

•       'Ham' is the bīja; 

•       'Sa' is the śakṭī; 

•       So’ham is the kīlaka.

•       Thus there are six. 

There are 21, 600 Hamsas (or breaths) in a day and night.

Other references -

•        Garuda purana - chap 15 - 77-80

•        Dhyana Bindu Upanishad - 62-66

•     Per minute 15; per hour 900... per day 21600.. that's why one can see that Kalasa of Nataraj temple is 21600 feet tall (laced with 21600 golden tiles)  with 9 entry points.

Understanding Nadi (aka swara)

This is as per Kathopanishad

As per Shiva Samhita – 3,50,000 nadis from navel center 

As per Hatha Yoga Pradipika – 72,000 nadis

As per Chandogya Upanishad – 101 nadis from the heart

All concur that one of them rise to the crown of the head and if prana leaves that way, one becomes realized and immortal. 

For both nadis to align - simple exercise - interlock hands above head with criss-cross legs - stand up and sit down

Three important nadis – Ida, Pingala and Sushumna

•    Ida – cold – moon – feminine – Jnana Shakti – Parasympathetic - cool

•    Pingala – hot – sun – masculine – Kriya Shakti – Sympathetic - FFF

•   Sushumna – Agni – Central – Ichcha Shakti – central nadi – the one that reaches the crown of the head

Trikarana Shuddhi – Mana shuddhi, Vaak shuddhi, Kaya shuddhi (Purity of the Mind, speech and action)

Pancha Kosha – Annamaya Kosha, Pranamaya Kosha, Manonmaya Kosha, Vignyanamaya kosha, Anandamaya kosha

Understanding Chakras

Pranayama and its impact

•       Shakti in each of us, in its rajasic mode is Prana and in its sattvic mode is Manas. By altering breath, mind can be controlled.

•      Lungs are divided into 3 sections with the left side slightly smaller given the space for the Heart.

•       Bottom part is Udara(stomach) – Chin Bindu

•       Middle part is Ura(Chest) – Chinmaya Bindu

•       Upper part is Greeva(Neck) – Adi Bindu

•     Aparaaksha Bindu in the Brain is divided into two parts – that control Pooraka(Inhaling) and Rechaka(Exhaling)

•    Udara Shvasa activates the Vape (Diaphragm/Abdominal breathing) when the lower part of Aparaaksha Bindu(nerves and waves there) direct the breathing process Pooraka to lower part of the lungs

•       Ura Shvasa activates the Vagus aka Pneumogastric nerves when the middle part of Aparaaksha Bindu (ripples there) direct the breathing process Pooraka to central part of the lungs

•      Greeva Shvasa activates the cerebral cortex when the upper part of Aparaaksha Bindu (ripples there) direct the breathing process Pooraka to upper part of the lungs

 

Understanding 8 Pranayama types

Benefits of the 8 pranayama

Guidelines for Pranayama

Ø  Empty stomach

Ø  Preferably at Usha or Sandhya kale (Dawn or dusk)

Ø  in a clean place, with loose fitting cloths

Ø  sitting tall on the floor or in the chair with both feet flat on the ground

Ø  with total surrendering attitude, seeking for the presence of divine

Ø  The hands should be placed on knees, facing upward with the Gyana mudra

Ø  Facing the sun is of great value

Ø  People with High BP or heart ailments, please follow the below rules:

Ø  Do pranayama only in samanya gati (slow pace)

Ø  Do not hold Kumbhak

Ø  People with abdomen ailments, please do pranayama in samanya gati and avoid putting pressure on abdomen (especially Bhastrika and Kapalbhati)

Ø  Only Anulom-vilom, Brahmari, Udgeeth and Dhyan for Pregnant women

Other Pranayama

1)      Chandra Nadi and Chandra Bhedi – cooling pranayam

2)      Surya Nadi and Surya Bhedi – heating pranayama – improves digestion

3)      Sheetali, Shitkari, Sadanta – cooling pranayam

4)      Karna rogantak – inhale through nose, hold nostrils, fill more air with mouth and holding nostrils, try to exhale through nose, the air inside will work on ears and removes blocks

5)      Kaki Pranayam – inhale thru mouth shaped like beak, tri bandh…

6)      Plavni Pranayam – suck air through mouth and exhale through mouth, tongue out and bent forward – excellent to reset digestion during seasonal changes

7)      Talbadh Pranayama 2 stages – stage 1 - chant OM in mind (4 count I:H:E) stage 2 – Chant OM (4 count I:H:E:H) – 10 rounds each

8)      Moorcha Pranayam – Bahya with shanmukhi mudra

9)      Progressive Breathing – awareness of prana healing parts of the body progressively with every breath

10)   And others

Other Pranayama - how to Practise

1) Chandra Nadi – cooling pranayama - left nostril inhale left nostril exhale

2) Chandra Bhedi – cooling pranayama - left nostril inhale right nostril exhale

3) Surya Nadi – heating pranayama – improves digestion - right nostril inhale right nostril exhale

4) Surya Bhedi – heating pranayama – improves digestion - right nostril inhale left nostril exhale

5) Sheetali – cooling pranayama - tongue like straw - inhale through mouth, exhale through nose

6) Shitkari – cooling pranayama - tongue folded inwards - back of tongue touching roof of mouth (Palate) - inhale through mouth, exhale through nose

7) Sadanta – cooling pranayama - Teeth aligned together - inhale through mouth, exhale through nose

8) Karna rogantak – inhale through nose, puff up cheeks by filling air through mouth and holding nostrils, try to exhale through nose, the air inside will work on ears and removes blocks

9) Kaki Pranayama – 

1. inhale thru mouth shaped like beak, 

2. apply pancha-mukhi mudra to close nostrils, 

3. apply tri-bandha, 

4. puff up cheeks and try to exhale through ears, eyes. 

5. Hold as long as possible and then inhale through the nose.

10) Plavni Pranayam – suck air through mouth and exhale through mouth, tongue out and bending forward – excellent to reset digestion during seasonal changes

11) Talbadh Pranayama 2 stages – stage 1 - chant OM in mind (4 count I:H:E) stage 2 – Chant OM (4 count I:H:E:H) – 10 rounds each - increase OM count with practise -

focus on OM rhythm and vibrations, resonance in body - rhythmical respiration

12) Moorcha Pranayam – Inhale through nose, hold inside with tri-bandha and thumbs in ears, index for eyes, middle finger for nose, ring and little on either side of lips - first round. Next round - release only middle finger and jalandhar bandh, exhale through nose and hold for some time. Repeat both rounds 5 times. 

13) Agnisar Pranayama - Hold breath outside and abdomen movement like nauli - in-out, up-down, left-centre-right abdomen movement.

14) Progressive Breathing – awareness of prana healing parts of the body progressively with every breath starting from toes, feet, ankles and all the way to the head - 

1. concentrate on every part of the body progressively.

2. Start from toes inhale and tense toes

3. hold the tension 

4. exhale through mouth relax toes 

5. apply same to other parts of the body

Step towards the divine - PANTHEISM – belief that God exists in all beings

What is Pantheism?

Pantheism is the belief that reality is identical with divinity, or that all-things compose an all-encompassing, immanent god.

•       An eye can see all the objects. But it cannot see itself! so too, God cannot be known ever!

•       "For example, when I am searching for my glasses that are on top of my head, there is no distance in space or time between me, the seeker of the glasses and the glasses. With the forgotten glasses, perched on my head, I want to be a possessor of my glasses. I am a seeker of my glasses. Because the glasses are on top of my head, I am the goal and the possessor of my glasses. The distance between the seeker and the sought is sheer ignorance alone."

•       I'm the seeker and I'm the goal too

NET POSITIVITY and CO-EXISTENCE

From Mahashoonya, arise the opposites. Imagine zero on the left side, then quantities on the right side should be obviously sum of positive and negative integers totaling upto zero. Ex. 0=+5-5 or +4+6-10, etc. So zero is really not nothing but an infinite possibilities.

Similarly mahashoonya creates a perceiver and the perceived on the right side.

Some interesting points to ponder

•       One common problem is that we wish to ‘reach’ THAT, when in reality we ‘are’ IT all the time.

•       “You have to grow from the inside out. None can teach you, none can make you spiritual. There is no other teacher but your own soul.” Vivekananda.

•     You do not fall in love with someone who seems beautiful to you. The one that you fall in love with, begins to be beautiful. That is why beauty takes form in the person you love.

•      As soon as the eye of love opens, the invisible begins to be visible to you. The presence of what is hidden begins to be experienced!

 

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