Chakra Dhyana

 The Chakra Dhyana is an ancient meditation that cleanses and opens the 
seven major energy centers in the body, also known as Chakras.

This powerful meditation clears, activates, energizes and awakens the 
Chakras, or major energy centers of the body. By focusing awareness on 
each chakra while chanting the 'sound frequency' of that energy center, 
the chakra is healed and activated to it's full potential, clearing past
 traumas and bringing balance to the mind, body and soul. The activation

 of these chakras also has a physical counterpart  i.e. various 

regions in the brain are stimulated leading to a more holistic 

 view towards life. The Kundalini energy awakens and flows through

 these chakras  energising the whole pranic body which directly

 energises the physical body.

This simple meditation, when practiced regularly, will enhance and 
deepen your connection to yourself and all that is, and create more 
energy in your daily life. 

Sit with your eyes closed, spine erect but not rigid Rest your hands 

on your thighs with palms facing up, index fingertips touching the tip 

of each thumb for the first three chakras, touching the middle joint 

of each thumb for the fourth & fifth chakras and the base of the thumb

 for the sixth & seventh chakras.

 As we come to each chakra, focus your attention on the indicated area of your body.

 With each exhale chant themantra that is given in a slow, elongated fashion. 

Begin with the root chakra (Mooladhara) and work upward to theCrown (Sahasrara). 

At the end always allow the energy to ground, flowing down through your body,

 and spend a few minutes in meditation or lie on your back in shavasan.

1. Begin with the Mooladhara chakra, located at the perineum

midway between your anus and genitals.

Say "Om Mooladhara".

Visualize its red color. Slowly repeat "Lang" (pronounced lung)

for a few minutes, then visualize the chakra turning liquid

gold as you say "Kundalini, arohanum" several times.

It is the base for awakening the kundalini, the life energy. lncreases stability.

2. The Swadhisthana chakra, located in the genital

region or at the base of the spine.

Say "Om Swadhisthana".

Visualize its orange color. Say "Vang" (pronounced vung)

for a few minutes, then visualize the chakra turning liquid

gold as you say "Kundalini, arohanum" several times.

lncreases self control and sensitivity.

3. The Manipura chakra, located at the navel.

Say "Om Sri Mani Padme Hum".

Visualize its yellow color. Say "Rang" (pronounced rung)

for a few minutes, then visualize the chakra turning liquid

gold as you say "Kundalini, arohanum" several times.

Awakens intensity and passion, essential for sound health and physical power.

4. The Anahata chakra, in the center of your chest,

your spiritual heart.

Say "Om Anahata".

Visualize its green color. Say "Yang" (pronounced yung)

for a few minutes, then visualize the chakra turning liquid

gold as you say "Kundalini, arohanum" several times.

 Centre of feeling, love and compassion.

5. The Vishuddhi chakra, located in your throat,

at the Adam's apple or the epiglottis.

Say "Om Vishuddhi".

Visualize its blue color. Say "Hang" (pronounced hung)

for a few minutes, then visualize the chakra turning liquid

gold as you say "Kundalini, arohanum" several times.

Evokes surrender, Sacredness, opens up the mystical dimension.

6. The Ajneya chakra, located between our eyebrows.

Say "Om Ajneya".

Visualize its indigo color, the color of the original

  blue jeans prior to washing them. Say "AUM"

in a 3-2-1 ratio. "A-A-A-O-O-M" for a few minutes, 

 Centre where the solar and lunar energies synchronise, essential tor the flowering of Intelligence and awareness, Increases memory and concentration.

7. The Sahasrara chakra, located at the center

of the top of your head.

Say "Om Sahasrara".

Visualize its violet color, pastel purple.

Say "Ogum Satyam Om" for a few minutes, then

visualize the chakra turning liquid gold as you say

"Kundalini, arohanum" several times.

 then visualize the chakra turning liquid gold

as you say "Kundalini, arohanum" several times.

Flowering of this chakra leads to a state of complete union with the Cosmic Consciousness or Enlightenment.

Lie Down in Shavasan

  Lie down with your eyes closed immediately 

after the meditation, 

and relax for at least 10 or 20 minutes, or as long

as you like. Yoga's Corpse Pose, Shavasan, is good for this 

(eyes closed, on your back with arms loosely to the sides, 

palms up, legs slightly apart). Let go. Enjoy. Notice the 

dynamics of the energy in your body as the kundalini flows.

 May your lives become very prosperous and blissful.

 

 

 

Pranayama(cont'd)

In our last post we had posted about the following Pranayams:-

• Nadi Sodhana
• Shitali Pranayama
•  Bhastrika pranayama
•  Kapalabhati Pranayama
•  Ujjayi Pranayama
• Dirga Pranayama

Today we shall cover the rest of the following Pranayams:-

• Bahya Pranayama :

         Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while.  

         Release chin, breathe in slowly. 

         Repeat 3 to 5 times.

• Bhramari Pranayama:   

         Close ears with thumb, index finger on forehead, and rest three on base of nose touching  

         eyes.

         Breathe in. And now breathe out through nose while humming like a bee.

         Do this three times.

• Udgit pranayama:-

       Breathe in deeply, and chant OOOOOOm (long   O and small m).

       Do this 3 times.

 Benefits Of Pranayama For Functioning Of Body Organs.

• Better functioning of autonomic system improves the working of lungs, heart, diaphragm, abdomen, intestines, kidneys and pancreas.
  
• Digestive system improves and diseases pertaining to digestive organs are cured.
  
• General irritability due to lethargy/ fatigue vanishes.
  
• By pranayama practice all body organs gets more oxygen, toxins are removed from body, therefore onset of various diseases is prevented. Pranayama strengthens the immune system.

              Practising Pranayams on regular basis cleans the mind,body as well as soul.


One develops good and pious thoughts. There is more compassion and mind stays calm and cool. The negativity is gone from the mind.


Apart from this it cures Hypertension,diabetes,thryoid as well as stress related problems.


The face glows and so does the soul.It becomes more beautiful.

     

Pranayama

 

Pranayama  is a Sanskrit word meaning "extension of the prana or breath" or more accurately, "extension of the life force".

It is very aptly said ,"To watch your MIND, watch your BREATH".

Therefore we should take out some time and do some pranayams. It will blow away our problems.

Following are the types of Pranayamas:

• Nadi Sodhana
• Shitali Pranayama
• Ujjayi Pranayama
• Kapalabhati Pranayama
• Digra Pranayama
• Bhastrika Pranayama
• Bahya Pranayama
• Bhramari Pranayama
• Udgit pranayama
• Agnisar Kriya

Instructions on How to Perform Pranayama Yoga

Nadi Sodhana: It is otherwise known as Nadi Shuddhi Pranayama

  Following steps instruct on how to perfrom the nadi sodhana pranayama:

• Sit down in a comfortable place assuming a cross legged position
• Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril
• Now close the left nostril and exhale using the right one
• In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one

You can continue doing this exercise for around 10 - 15 times.

Shitali Pranayama:

Sitali Pranayam soothes and cools the spine, particularly in the area of the fourth, fifth and sixth vertebrae. This in turn regulates the sexual and digestive energy.

Roll the tongue into a “U” with the tip just outside your lips. (If you can’t roll your tongue, then just extend the tip of your tongue outside your lips, resting on the lower lip.) Inhale deeply through the mouth, making a hissing, whistling sound. Concentrate on the coolness that you feel at the back of the throat. Hold the breath, then exhale through the nose, and feel this coolness spreading out into your nervous system, and up into the brain.

 Bhastrika pranayama

In Bhastrika pranayama one needs to apply force while breathing in and breathing out. You can determine how much speed to apply while inhaling and exhaling keeping in mind your heath and endurance power.

When you breathe in while performing Bhastrika pranayama, your abdominal should not blow up. Instead your chest area should blow up. Repeat the procedure for 5 to 10 times.

You have successfully completed Bhastrika pranayama. One should perform Bhastrika pranayama for 5 minutes everyday. Those who have high blood pressure or heart disease should not practice Bhastrika pranayama.

 Kapalabhati Pranayama

Kapalbhati is another technique where short and strong forceful exhalations are stressed upon and inhalation happens automatically.The diaphragm and the muscles of the abdomen are to be moved violently and the air should be exhaled with the help of that movement

 Sit in a comfortable yoga pose like Padmasana or Sukhasana. Take long, deep breath with both nostrils along with contraction inside the throat which makes the breath long and thin. The friction of air should be felt inside the throat when it is contracted and a hissing sound of breath is produced itself. Now exhale out very slowly. Repeat this process three times daily.

 Ujjayi Pranayama

 Sit in a comfortable yoga pose like Padmasana or Sukhasana. Take long, deep breath with both nostrils along with contraction inside the throat which makes the breath long and thin. The friction of air should be felt inside the throat when it is contracted and a hissing sound of breath is produced itself. Now exhale out very slowly. Repeat this process three times daily.

After some days of practice:

Three more steps are added to complete Ujjayi Pranayama process. After breathing inside with contraction in throat, try to touch your chin to the upper side of chest (Jalandhar Bandha). Hold the breath inside for maximum 10 seconds (Kumbaka).

Now exhale out slowly with left nostril, by closing right nostril with your right hand thumb. Exhale must be done by left nostril only. This is complete process of Ujjayi.

  Dirga Pranayama

 Dirga Pranayama is called the three part breath because you are actively breathing into three parts of your abdomen. The first position is the low belly (on top of or just below the belly button), the second position is the low chest (lower half of the rib cage), and the third position is the low throat (just above the top of the sternum). The breath is continuous, inhaled and exhaled through the nose.

 Next Time we willpost about the remaining Pranayamas.

Yoga For Life - Surya Namaskar (Sun Salutation)

Surya Namaskara  known in English as Sun Salutation , is a common sequence of Hatha yoga asanas.  This sequence of movements and poses can be practised on varying levels of awareness, ranging from that of physical exercise in various styles.

The physical base of the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalationexhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series. Some proponents of the use of Surya namaskara as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most 'spiritually favorable' time of the day.

There are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture.

Following are the different postures in Surya Namaskar

01) First Posture – Namaskarasana 

You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra.

Mantra - Om Mitrayah Namaha

Advantages - The mind and body turn out to be healthy 

02) Second Posture – Parvatasana

Lift your arms over your head and shoulders, with palms touching each other. The biceps should touch the ears. Inhale and stretch your abdomen to the maximum extent and tilt backwards.

Mantra - Om Ravaye Namah

Advantages - A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.

03) Third Posture - Namaskara Hastapadasana 

Breathe in deeply and hold the breath. Bend forward without folding the knees and keep the palms on the floor. Touch your knees with the forehead and exhale deeply. Initially, if you are not able to keep the palms on the floor, you can just touch it with the fingers.

Mantra - Om Suryaya Namaha

Advantages -  This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right. 

04) Fourth Posture - Ekapada Prasaranasana

Breathe in and drag your right leg backward, with the knee and fingers of the foot touching the floor. Press hard the abdomen and belly such that they touch the left leg. Now raise your head as high as possible and look upward. Hold breath and resume in the posture for sometime. 

Mantra - Om Bhanave Namaha

Advantages - As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected.



05) Fifth Posture - Bhudharasana

Breathe in deeply and hold it. Pull both the legs backwards and keep the thumbs of the feet, ankles and knees touching each other. Keep the head, waist, the back and the elbows in a line and bend forward with the palms on the floor. Your body looks like a bow now.

Mantra - Om Khagaya Namaha

Advantages - This movement helps to relieve from the pains - especially of arms, legs and the knees. It is also good for the abdominal disorders.


06) Sixth Posture - Ashthanga Pranipatasana 

Inhale and hold the breath. Keep the knees on the floor and make the chest and forehead to touch the floor. The palms are to be placed on the side of the chest. Ensure that the abdomen should not touch the floor and drag it.

Mantra - Om Pusane Namaha

Advantages - This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the child could be prevented from many diseases. 



07) Seventh Position – Bhujangasana

Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight.

Mantra - Om Hiranya-Garbhaya Namaha


Advantages - Apart from toning up the body and the back muscles, this Asana improves eyesight. Disorders related to the reproductive system and the irregularities in female’s menstrual cycle are corrected. Also improves blood circulation.


08) Eighth Posture – Bhudharasana 
 
This position is the same as that of Bhudharasana, explained in fifth position.

Mantra - Om Marichiye Namaha



09) Ninth Posture - Ekapada Prasaranasana 

Repeat the process of fourth position.


Mantra - Om Adityaya Namaha

 

10) Tenth Posture - Namaskara Hastapadasana

 The position is same as that of the third one.

Mantra - Om Savitre Namaha




11) Eleventh Posture – Parvatasana

The procedure is same as that of step two.

Mantra - Om Arkaya Namaha

 

12) Twelfth Posture – Namaskarasana

 

Same as that of first position

Mantra - Om Bhaskaraya Namaha

This full round of Surya Namaskar can be repeated as many times as possible.

“Om Sri Savitra Soorya Narayanaaya Namah”

 

YOGA FOR LIFE!

A WARM WELCOME.......

Yoga  is a physical, mental, and spiritual discipline, originating in ancient India, whose goal is the attainment of a state of perfect spiritual insight and tranquility.

Yoga originated from the sanskrit word "YUJ" meaning to join, to unite, or to attach.The goals of yoga are varied and range from improving health to achieving Moksha.

Beginning yoga can build strength, flexibility, body awareness, better breathing capabilities, balance, confidence and a greater sense of well being. Beginning yoga will give you a solid knowledge of basic poses.

Beginning Yoga - Meditation

Meditation is an important part of yoga. The mind, body and breath are all connected, so beginning a meditation practice is essential. Meditation is the gateway to the subconscious and brings benefits to every part of your life.

Meditation, the Sanskrit name being Dhyana.

Practicing is only difficult if we become too concerned and worried about doing it correctly. Although staying focused does become easier with time and practice, it is important to keep in mind that there is no right or wrong way to do it. Just let the process happen. Simply following some very basic guidelines will help you to get tremendous benefits from your practice.

 Practice will be best carried out in quiet, peaceful and serene settings, free from distractions. The whole aim is to relax and diminish anxiety. It is therefore a must to be away from the hustle and bustle around you. This is a practice that helps bring balance to your mind, body, and spirit. The benefits are infinite once you develop the foundation. In a world of daily stress and anxiety, it is the bridge to focused awareness. As a form of alternative medicine, it brings about mental calmness and physical relaxation. It works to suspend the stream of thoughts that constantly occupy the mind. 

Benefits of Meditation:

    * we can relax and relieve from tension and stress.

    * we can improve health, boost the immune system and promote recovery.

    * we can improve our focus and concentration.

    * we can increase our creativity and cognitive function

    * we can develop self-awareness and promote personal growth

    * we can experience greater joy and happiness.

    * we can achieve Deeper relaxation

    * we can decrease muscle tension

    * it helps us to conquer our ego

    * it helps us to be more compassionate and forgiving

    * it helps us to  create a deeper and divine relationship with your God

MEDITATION INSTRUCTIONS

1. Go to a quiet place with no distractions, or to a special room or area that you have devoted to your meditation practice.Light an incense stick for a nice aromatic meditation.

2. Sit upright on the floor  in a cross-legged position,  hands resting on knees or in a cupped position in lap.

3. Close your eyes and take a few deep breaths to relax the body.

4. Begin to focus the awareness on the breath as it naturally comes in and goes out of the nose. Don't try to alter the breath, just follow it easily.

5. When thoughts arise, gently acknowledge them and then let them float away like a cloud. Bring your awareness back to the gentle flow of the breath.

6. Stay with your awareness of the breath for 10 to 30 minutes.

7. When you are through with your meditation practice, slowly stretch, take a deep breath and notice how the days will start to bring higher awareness, sensitivity and reduced stress levels.

Stay with a regular meditation practice and, above all, don't judge yourself or your meditation experience. The words "easy", "gentle" and "non-judgment" should be the guidelines for your practice.

One can also recite "Aum" or play "Gayatri Mantra" in the background for more concentration and be more close to  the supreme power "The GOD".

All Spiritual paths prescribe meditation and contemplation. These paths help seek God within. Buddha, Mahavir, Kabir,Jesus,Nanak and Sufi practised meditation.It is a quicker way to self realization.

Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without.- Ymber Delecto

Yoga is the practice of quieting the mind. - Patanjali