A journey along the Path of Illumination

Uddiyan - the three locks

noreply@blogger.com (mathuranathan) — Thu, 17 Mar 2011 06:20:00 +0000

Uddiyan (Sanskrit :उड्डीयन; Uddiyan-Flying up) means flying up as in this exercise Prana (life force) flies up through the Sushumna (A channel in the vertebral column). According to yoga, the entire body is composed of millions and millions of channels called Nadis through which the consciousness flows (they are analogous to nerves but cannot be seen; Like blood passing through arteries and veins, our consciousness pass through these nadis)Of these millions of Nadis, 72,000 nadis are very important. Of these 72,000 nadis, 3 are the most important. They are Ida, Pingala and Sushumna.

Pingala:

This nadi is associated with solar energy and runs from left testicle to right nostril. Flow of prana (life force) through Pingala, generates heat in the body.

Ida:

This nadi is associated with lunar energy and runs from right testicle to left nostril. Flow of prana (life force) through Ida, generates cooling effect on the body. Our body responds to change in environment by alternating the flow of prana through Ida and Pingala. It can be realized that for most of us, the breathing goes through only one nostril at one time, the other being blocked and it keeps alternating time to time (it can be days or hours depending on our body condition relative to the environment).

Sushumna:

This nadi is the central nadi that runs between Pingala and Ida. It connects base chakra (Mooladhara) and the crown chakra (Sahasrara). For most of us, the prana runs throught the Sushumna only for a moment (mostly early in the morning before sun rise). Continuous flow of prana through Sushumna is essential for awakening of Kundalini (the coiled energy or "serpent power"). Uddiyan is a breathing technique in Hatha yoga that helps in the rising of prana through sushumna which in turn helps in awakening of Kundalini.

When to practice Uddiyan :
After Kapalbhati, Ujjai , Omkar, Vayusar and Agnisar.

Benefits:

1) Cleanses digestive system,organs in the abdominal region ,intestines and liver
2) Relieves one from constipation and also incontinence
3) Helps in digestion
4) Improves capacity of the lungs
5) Strengthens the diaphragm

6) Helps to channel Prana through Sushumna

Procedure:

1) Sit in Padmasana and apply Mula-bandha ("Anus lock" - "Lock #1" - This lock cannot be taught as it depends on one's innate ability)

2) Lean forward a bit and place your palms on your knees.

3) Exhale fully and empty the lungs

4) Apply Jalandhar Bandha ("Chin Lock" - Lock #2). Chin Lock : Contract the throat and press the chin firmly against the chest.

5) Apply Uddiyan Bandha ("Pulling of stomach inwards" - Lock #3). Uddiyan bandha - Pull the stomach inwards towards the spin and pull it upwards.

6) This is called Uddiyan or Trio locks or three locks

7) Do not inhale.Remain in this position for as long as you can..

8) If you feel, you want to inhale, you must release the locks before inhalation.

9) Releasing locks : Slowly release the stomach and then slowly lift the chin. After releasing these locks, inhale deeply and slowly and then exhale in a relaxed manner

One can hold the uddiyan as long as he/she can. One must release the locks before performing an inhalation.

Recommended books on Yoga:

Jala Neti - nasal cleansing technique for peace of mind

noreply@blogger.com (mathuranathan) — Mon, 10 Jan 2011 14:50:00 +0000

Jala-Neti (Sanskrit :जलनेति; Jala - Water;Neti - Nasal Cleansing ; Nasal cleansing using water) is a cleansing technique performed to cleanse the nasal cavity which helps in bestowing clairvoyance. Neti provides mental clarity. It is seen as a tool to awaken higher mental faculties as one advances in the practice of yoga.

When to practice Jala-Neti :

It can be practiced on morning, afternoon or before going to bed. Doing Jala-Neti before hitting the bed, brings peace of mind while sleeping. Since Jala-Neti is a cleansing technique, it precedes breathing techniques.

Procedure:

Jala Neti requires a "Neti pot" with a nozzle designed to fit into the nostrils.
1) Take lukewarm water in the Neti pot.
2) Stand with legs apart (at shoulder distance).
3) Till your head to right side and place the neti pot on the left nostril.
4) Keep the mouth open and breath through it.(Do not breath through nose during this activity)
5) Keep your body relaxed.
6) Gently pour the water through left nostril
7) The poured water will come through the right nostril for most of the people. If it is not coming, stop pouring water. Close your left nostril with thumb and blow gently through left nostril. This will force out the water.
8) Practice this for right nostril by interchanging the pot to other nostril.

Hatha Yoga Pradipika describes Sutra Neti (Sanskrit :सूत्रनेति; Sutra - Thread;Neti - Nasal Cleansing ;Nasal cleansing using a thread), in which a smooth thread or cloth is passed through one of the nostrils and taken out from the mouth. As many people finds it difficult to perform Sutra Neti, Jala Neti is a good substitute for it.

Benefits:

1) Cleans the cranium and helps to attain clairvoyance
2) It destroys all diseases that manifest above the throat
3) Clears sinus problems4) Clears phlegm and diseases borne of phlegm
5) Wards off cold, cough, rhinitis and tonsillitis
6) Prevents myopia and deters headaches
7) Clears off Otitis (ear infection)
8) Relaxes facial nerves and beneficial for those who suffer from depression, epilepsy, hysteria,etc..,
9) Stimulates the frontal lobe of cerebrum (the seat of learning).
10) Improves memory and concentration.
11) Imparts clarity of mind
12) Has profound effect on body, mind and personality.

Recommended books on Yoga:

Savasana - Corpse pose

noreply@blogger.com (mathuranathan) — Wed, 05 Jan 2011 03:19:00 +0000

Savasana (Sanskrit :सवासन; Sava - Corpse;Asana - posture ; That posture in which one lays like corpse/dead body) is a relaxation technique performed to relax both body and mind. It is usually performed after doing all postures (usually the last posture in your yoga session). It is a good relaxation technique whenever we feel stressed. This posture is not recommended for meditation as it has the propensity of inducing sleep.

Procedure:

1) Lay down flat on a mat, with palms open and facing upwards.
2) Close your eyes. Relax. No puckers on forehead. Allow sometime for panting to subside.
3) Concentrate on your toes. Feel it getting relaxed.
4) Now shift your focus on ankles and knees and feel it getting relaxed.
5) Slowing focus on thighs, abdomen, stomach, chest, hands, shoulder, neck, face - in the given order one by one and feeling them getting relaxed.
6) Now each inch of your body is completely relaxed.
7) Concentrate on your third eye ( the space between two eye brows ) and try not to think about anything.
8) Be in this position for about 5-10 minutes.
9) Now slowly focus on face, neck, shoulder, hands, chest, stomach, abdomen, thighs, knees, ankles and toes (top to bottom order)one by one. Visualize new energy (you can visualize the energy as a light) entering each part of the body being focused.
10)Sit and rub your palms gently and place it over eyes,face and back of the neck.
11)Now open your eyes.

Benefits:

Best relaxation posture
Suitable for all.
Recommended as a standalone posture for people with high blood pressure.

Reference:
[1] Image courtesy : Wikipedia

Mudras - for health benefits

noreply@blogger.com (mathuranathan) — Sun, 02 Jan 2011 15:09:00 +0000

Mudras

Vayusaar - A cleasing exercise to cure gastric problems

noreply@blogger.com (mathuranathan) — Sat, 01 Jan 2011 12:22:00 +0000

Vayusaar ( Sanskrit : वायुसार , वायु = Gas/Air, सार=extract/expel, Vayusaar = Force out gas from stomach) is a cleansing technique to force out the gas (that cause gastric troubles) accumulated in the stomach.

Before learning this technique, lets discuss what causes gas in the stomach.

What causes Gas ?^[1]

There are two sources for gas.
1) Undigested food in the large intestine
2) Swallowed Air.

Source 1: Undigested Food :^[1]

Main source of gas in human body is carbohydrates. Fats and Protein cause little gas.Human body does not digest some types of carbohydrates - like fiber,starch,sugar (raffinose, lactose, fructose, and sorbitol) due to lack/shortage of enzymes in the small intestine. The undigested food passes to the large intestine where harmless bacteria breaks them into hydrogen,carbon-dioxide and methane (in some people). This is main source of all gastric problems.

Source 2: Swallowed Air:^[1]

Swallowed air or aerophagia is a common source of gas in the stomach. Some amount of gas gets swallowed when we drink or eat. More air is drawn into the stomach during rapid drinking/eating, smoking and chewing gum. Belching or burping is a common way by which the swallowed air - containing nitrogen,oxygen,carbon-dioxide leaves the stomach. Remaining air gets absorbed in the small intestine and the residue passes to the large intestine and gets expelled through the rectum. The swallowed air will not cause any gastric problems.

Problems caused by gas:^[1]

1) Belching (sometimes with bad odour)
2) Too much flatulence
3) Bloated stomach
4) Abdominal pain/discomfort.

Vayusaar:

Vayusaar is a cleansing technique that utilizes the technique of swallowing the air (source 2) to expel the excess gas out of stomach. In vayusaar , the air is swallowed intentionally. The swallowed air gets mixed with the gas in the stomach (caused by undigested food) and gets expelled through belching/burping.

How to do Vayusaar:

1) Sit in Padmasan (with eyes closed)
2) Swallow air in small portions till your stomach is full.
3) Gently press your abdomen with your palm and you will belch/burp.
4) Continue belching till you fell comfortable/till it stops.
5) Do not worry about the remaining gas in the stomach as the swallowed air will not cause any harm and it will exit through the other way.

Benefits:

Clears all types of gastric problems in due course of time.

Reference:

[1] National Institute of Diabetes and Digestive and Kidney Diseases - USA - "Gas in the digestive Tract"

Recommended books on Yoga:

Omkar - chanting for inner peace

noreply@blogger.com (mathuranathan) — Fri, 19 Nov 2010 09:32:00 +0000

Omkar or simply Om (Sanskrit :ओंकार or ॐ ; Pronounced as 'Aum' - more details at this wiki entry ) is the sacred of all mantras and sounds. The syllable 'OM' is considered the manifestation of entire universe/the cosmic entity as a whole. It also encompasses both the inner (the world that exist within ourself) and outer world (the tangible world).

Chanting of OM creates reverberation in our body that resonates with the frequency of cosmic consciousness. As we know it well from the Laws of Physics,that resonance occurs when two interconnected objects share the same vibrational frequency. When one of the objects is vibrating, it forces the second object into vibrational motion. When we chant Omkar or Om, it reverberates our entire body,mind and soul in resonance with the cosmic consciousness. As a corollary to the above mentioned physical law : since the body,mind and soul resonates with cosmic consciousness they are connected with each other. This means that one can unite with Cosmic consciousness/the cosmic universe by simply chanting OM (deep concentration is required to get to this state and this is called meditation). This capability of human mind to connect with the cosmic universe enables it acquire all data from the entire universe. It also enables one to know the past,future and present and also see the distant objects without opening the eyes. This is how the yogis and saints achieved omniscience and even omnipresence and omnipotence. The syllable 'OM' is not linked to Hinduism or any other religion. It is available to/in every living being to experience the oneness with the cosmic consciousness.

Regular Chanting of Omkar pacifies a wandering mind which is often pestered by unwanted/trivial thoughts. It is the cynosure to meditation.There are several techniques to achieve a meditative mind (like concentrating on breathing, on a picture,on objects/forms that we like etc..,). Of all the methods, the quickest means to achieve a concentrated mind is by chanting Omkar.

How to do Omkar chanting ?

1) Sit in padmasan or any other sitting posture that you are comfortable with. This can be done even while you are sitting in a chair or on travelling.

2) Close your eyes.

3) Do 2 to 3 cycles of ujjai breathing (this is to clear the nasal passage/throat and to get a mellifluous rythmic OM while chanting).

4) Chant 'OM' by saying a 'Au' and prolonged 'M'

5) Repeat the chanting for 2 to 3 mins or as long as your wish.

6) As you continue to chant, syllable 'Au' should be pronunced for shorter duration of time while prolonging the syllable 'M'

7) You will feel the vibration in your body as you continue doing this.

8) After you have chanted the last cycle of Om, close your lips and continue to feel the vibration in your body for a few minutes.

9) Imagine God/any object/any form that you like, at the centre of your heart and continue to feel the remanant vibration from your chanting.

10)Stay in this state for 2 to 3 mins and finish with two to three chantings of Omkar.

Recommendations:

1) Don't shout, chant in a calm manner.

2) Don't chant too feebly that you barely could hear yourself. Chanting should be optimum in the sense that you must be able to hear what you chant.

3) Best time to practice Omkar is early mornings.

4) Omkar should not be practiced without practicing kabalbhati and ujjai.

5) All the pranayama techniques must follow Omkar (this to have a calm mind before doing pranayamas)

Recommended books on Yoga:

Gomukhasana - Appearance of a Cow

noreply@blogger.com (mathuranathan) — Tue, 16 Nov 2010 08:18:00 +0000

Gomukhasana (Sanskrit :गोमुखासन; Go - Cow; Mukh-Visage; Asana - posture ; That posture which looks like a cows face) is one of many asanas done while sitting.

Procedure :

1) Place the right ankle touching the left under-thigh
2) Place the left leg over the right leg (See the video below)
3) Raise your left hand (Rule of thumb: Whichever leg is over the top of another leg, raise the corresponding hand)
4) Bring your right hand behind your back and interlock it with your left hand
5) Apply slight pressure on your back using your hands.
6) Sit in this posture as long as you can and breath normally.
7) Repeat the procedure by alternating the legs and alternating the interlocking of the hands.

Benefits:

1) Good relaxing posture that streches up hip ,thighs,chest,ankles,triceps and armpits
2) Clears of problem arising in lungs like asthma and improves lung capacity
3) Straightens the spine and mitigates back and shoulder problems
4) Improves free movement of wrists and shoulders

Recommendations:

1) If it is difficult to interlock your hands you can use a small towel or hankie to bridge the gap.
2) Keep your eyes open while doing postures
3) You may find it easier to interlock your hands at the back but you may find it difficult when you interchange your hands. This is a good exercise to know the imbalance of flexibility in your body. Practicing this posture will eventually bring balanced flexibility in your body (especially the torso).
4) Good stretching posture while sitting before a computer for long hours.

Demonstration of Gomukhasan:

Recommended books on Yoga:

Misconceptions about Yoga

noreply@blogger.com (mathuranathan) — Fri, 22 Oct 2010 10:15:00 +0000

Different people have different motivation in going to a yoga class. Some want to reduce their tummy, some want to keep them fit,some want to experiment and compare with other fitness exercise forms. Despite the fact that lots of people around the globe are involving themselves in yoga, some misconceptions about yoga still prevails. To quote a few ...

Misconception 1 : Yoga is religion based since it involves chanting. (One who practices yoga eventually converts to Hinduism). So it is a blasphemy against my own religion/faith.

Some people view yoga as a scheme by Hinduism to proselytize. Really it is not. Practice of Yoga is not at all linked to any religion. Going by ancient books on yoga (Pathanjali yoga suthra , Hatha Yoga pradipika to quote a few ) you can never find a single verse/aphorism that has a trace of reference to any religion. In fact many ancient text books originated in India cannot be categorized to be included in any religion's realm. For example, Thirukkural written by Thiruvalluvar (considered to be written after 4th century A.D) which discusses ethical principles is considered as beyond religious realms. Even Baghavath Gita (sacred hindu text) doesn't contain any reference to Hinduism itself. It is viewed as a cynosure for life.
Perhaps, the Truth is - "All religions are different path to attain a same goal ( the goal of righteous living)".

Misconception 2 : Yoga is just another sort of fitness exercise

Be it desire or distress,everything originates from mind. Everyone says that concentration and meditation will pave way for tranquility. OK!! In first place what is meditation ? Meditation is continuous and profound contemplation or musing on a subject of a deep nature. In shot meditation means controlling the mind to achieve continuous contemplation. Meditation is possible only if we can control our corporeal body. This is the basis of yoga. If the body is pliable, so is the mind. Preliminary sessions in any yoga class/course concentrate on improving the agility and flexibility of body. Slowly the focus will shift towards achieving mental pliancy, which is the ultimate goal of yoga.

Misconception 3 : One needs to be fit to do extreme yoga postures (So it is not fit for me :) )

Not at all !!! Perseverance and dogged determination are the sine-qua-nons for yoga practice.Practice makes man perfect.

Misconception 4 : Everyone should do all the postures. I cannot do some, so it is not a fit for me.

Even if one cannot do all the postures it is absolutely fine. If you could do only certain postures you should do it with perfection. (Being a master of few postures is better than being a jack of all postures; slowly you could improve on other postures too).

Misconception 5 : If I do Hot yoga, it is good.

There is an increasing trend of people going to Hot yoga classes.Some claim that - "since yoga was conceived and practiced in India during ancient time, it is imperative that the yoga classes be conducted in heated rooms simulating the temperature of tropical climate". Since the essence of yoga itself is finding the unfeigned nature of humanity, why should it be practiced in a simulated/feigned atmosphere ? Yoga must be practiced in the natural environment.

Jala Dhauthi - Cleansing digestive tract

noreply@blogger.com (mathuranathan) — Fri, 15 Oct 2010 08:34:00 +0000

Dhauthi :
The term "Dhauthi" refers to one of the six cleansing techniques described in Hatha Yoga Pradipika. Dhauthi is performed to cleanse the digestive tract (stomach ,esophagus-food pipe,intestines ) which is accumulated with toxic substances from food leftovers/phlegm. There are several variants of "dhauthi". The one delineated in Hatha Yoga Pradipika is Vastra Dhauthi ( Sanskrit :वस्त्रधौति; Vastra - Cloth; Dhauthi-Cleansing; Cleansing with help of a moist cloth). In Vastra Dhauthi, a strip of cloth of sufficient length,moist with tepid water, is swallowed through the food pipe and taken out. This act cleanses the food pipe and stomach. An alternative to Vastra Dhauthi is Jala Dhauthi. ( Another similar technique called Danda Dhauthi (Sanskrit :दण्डधौति; Danda- Stick; Dhauthi-Cleansing;) also exists in practice, which aims at cleansing the digestive tract by lowering a flexible smooth stick made of rubber,turmeric,sugarcane or banana stalk, into the food pipe).

Jala Dhauthi :

Jala Dhauthi (Sanskrit :जलधौति ; Jal=Water; Dhauthi=Cleaning) is one of the three techniques of digestive tract cleansing techniques (the others being Vastra Dhauthi and Danda Dhauthi).

When to perform ?

Jala Dhauthi is performed early in the morning, after cleansing the bowels. For beginners : Do Jal Dauthi continuously for 15 days (only once in the mornings), pause for 3 days; continue the cycle for 3 to 4 times ( 1 cycle is 15 days Jal Dauthi + 3 days of pause). Do not attempt to do it for more than 15 days consecutively. Any act that is done for approx 21 days becomes a habit. So it not advisable to do Jal Dauthi for more than 15 days, since it may become an ingrained habit and may cause involuntary vomiting sensation whenever any food goes inside the food pipe.For advanced practitioners: Do Jal Dhauthi for 3 days, pause for 15 days and continue this cycle.

Procedure:

1) Take atleast 1-1.5 liters of luke warm water. If required, add a pinch of salt to the water.
2) Do a partial Squat on the floor with one knee touching the floor and the other pointing upwards.
3) Slowly drink the 1-1.5 liters of water, glass by glass.
4) Stand before a wash basin. Keep certain distance between your feet and comfortably lean forward towards the wash basin.
5) For beginners : Slightly tickle your tongue with your forefinger to stimulate vomiting sensation. This will make you regurgitate all the water consumed. At first it may seem a bit difficult to stimulate vomiting sensation and it may not be possible to regurgitate 100% of water that has been taken in.Once you become advanced in practice, you may find it easier to regurgitate at your will. Its absolutely fine, if you cannot vomit 100% of consumed water. 60% is more than enough. No worries !!! The remaining water will find its way through urinary tract.
6) Observe the turbidity of the water that is regurgitated. For those who has lot of toxic substances in the stomach, turbidity of water will gradually decrease and eventually only pure water will be regurgitated.
7) Once you feel that you have regurgitated to your maximum capacity, stop trying to vomit.
8) Drink 1/2 glass of water (this is to clean the walls of the food pipe after regurgitation and to get rid of sour sensation)

Caution :

Not recommended for persons with high blood pleasure and ulcer. Do not use cold water for this technique.

Benefits :

Cough, Asthma, enlargement of the spleen, leprosy, and 20 kinds of diseases born of phlegm, disappear by the practice of Jal Dhauthi.

Demonstration of Jala Dhauthi :

Recommended books on Yoga:

Padmasana - Lotus Posture

noreply@blogger.com (mathuranathan) — Fri, 08 Oct 2010 04:31:00 +0000

Four asanas are prescribed for meditation (listed in order of importance and level of ease {1-difficult,4-easier to do})

1) Padmasana (Sanskrit :पद्मसन ; Padma=Lotus,Asana=posture)
2) Siddhasana (Sanskrit:सिद्धासन ; Siddha=Saint,Asana=posture)
3) Svasthikasana (Sankrit:स्वस्तिकसन ; Svasthika=mystical cross,Asana=posture)
4) Sukhasana (Sanskrit :सुखसन ; Sukha=comfortable,asana=posture)

One should be able to sit comfortably (without shaking the body) for hours in any of the above mentioned asanas to progress in meditation.If the asana is not steady,firm or fixed, then it is not possible to concentrate and focus the mind.

Padmasana:
Padmasana - (Sanskrit : पद्मसन ; Padma=Lotus,Asana=posture) the lotus posture,one of the several postures described in Hatha Yoga Pradipika, destroys all diseases.Among all the Asanas, Padmasana is the best posture suited for contemplation. People who find it difficult to attain this posture may try the other postures successively. A yogi sitting in padmasana can control breathing which will pave way for meditation.

Procedure:
1)Sit on the ground by spreading the legs forward.
2)Then place the right foot on the left thigh and the left foot on the right thigh with soles facing upwards.
3)You may grasp the toes with the hands crossed over from the back.(Some may find it difficult to achieve).
4)Or else, you can simply place the hands on the thighs with palms facing upwards.
5)Tongue should be pressed against the palate (roof of the mouth).
6)Slightly press the chin against the chest
7)Apply Mula bhanda (Anus Lock - This lock cannot be taught as it depends on one's innate ability)
8)Close your eyes and concentrate on the tip of your nose and observe the breath.

Recommended books on Yoga:

Ujjai Breathing technique

noreply@blogger.com (mathuranathan) — Mon, 04 Oct 2010 07:11:00 +0000

Ujjai (Sanskrit : उज्जायी; 'ud'+'jayathe' ; ud=upward/superior in rank; jayathe = victory,conquest, also implies curbing/restraint).Ujjai breathing is also called "ocean breathing" or "breathing with hissing/snoring sound".Ujjai breathing squeezes the body as if it were a sponge and increases its capacity to soak up energy.

It is a great exercise to get rid of phlegm in chest,lungs and other organs inside the rib cage.

Benefits:

1) Removes phlegm from the throat and from the organs of the chest.

2) Increases appetite.

3) Helpful for people with insomnia (sleeplessness).

4) Wards off thyroid problems.

The breathing technique described here is not the actual Ujjai Pranayam. This technique is a basic version of ujjai pranayam. In pranayams , the inhaled air is retained for sometime in the belly. The technique described here does not involve any retention of air in the belly. If performed wrongly, pranayams may have adverse effects on the body. A lot of practice is needed to perform the pranayams perfectly. The version described here will prepare you for doing the actual Ujjai Pranayam in a proper way.

Procedure : (Ujjai Breathing)

1) Sit in Padmasan (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)

2) Exhale and empty your lungs.

3) Inhale with ujjai (inhale through your nose and make a snoring sound. Contract your larynx a little bit to induce snoring sound. The essential thing in the inhalation is not the sound but the friction around your throat region)

4) Exhale with ujjai (exhale through your nose and make a snoring sound. Contract your larynx a little bit to induce snoring sound. The essential thing in the exhalation is not the sound but the friction around your throat region)

5) Do alternate ujjai-inhalation and ujjai-exhalation for 10 times

6) Do 2 - 3 normal relaxed breathing.

Cautions/Recommendations:

1) Duration of Exhalations should be prolonged when compared to inhalation. The ratio of exhalation to inhalation can be 2:1.

2) Make sure that the mouth is completely closed when performing this breathing technique.

3) Do not contract the neck while performing this technique.

4) Your face should relaxed through out the process.

5) The technique can be practiced even when walking,traveling and sitting.

Kapal Bhatti / kapalbhati - The power breathing technique

noreply@blogger.com (mathuranathan) — Wed, 29 Sep 2010 05:36:00 +0000

Kapal Bhatti / kapalbhati (Sanskrit :कपाल भाति ; Kapal = Skull/head ; Bhatti = Shine ) is a breathing/cleansing exercise to clean the nasal passages. It is a power breathing exercise that involves breathing with force. It helps clean all the toxins and phlegm in the nasal passages. Practicing this exercises brings tejas (Sanskrit : तेजस्;tejas = brilliance) to the face. That is why this technique is called Kapal bhatti.It also helps to overcome depression, stress and all other negativeness.

There are two types of Kapal bhatti.

1) Single Nostril Kapal bhatti

2) Double Nostril Kapal bhatti

Caution :

Not recommended for people with respiratory problems, high blood pressure and cardiac problems.

Procedure (Single Nostril Kapal Bhatti):

1) Sit in Padmasan (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)

2) Exhale forcefully and empty your lungs.

3) Inhale a little bit (half inhalation or shot inhalation)

4) Close your right nostril with your right thumb

5) Do rapid/forceful exhalation and passive inhalation alternatively using your left nostril. Do it for 54 counts.

6) During the last count (54th count), when you exhale , exhale completely.

7) Take your thumb off the nostril. and hold on with your empty stomach for 6-8 counts. This is called external retention, meaning that you retain the air outside and not allowing it inside your lungs.

8) Do a deep inhalation and a prolonged exhalation through both the nostrils. This completes brisk breathing on left nostril.

9) For the brisk breathing on right nostril, follow step 2 to 8 by closing your left nostril with left thumb.

This completes one cycle of single nostril kapal bhatti.

Its good to do 3 cycles of single nostril kapal bhatti before performing double nostril kapal bhatti.

Procedure (Double Nostril Kapal Bhatti):

1) Sit in Padmasan (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)

2) Exhale forcefully and empty your lungs.

3) Inhale a little bit (half inhalation or shot inhalation)

45) Do rapid/forceful exhalation and passive inhalation alternatively using both nostrils. Do it for 108 counts.

6) During the last count (54th count), when you exhale , exhale completely.

7) Hold on with your empty stomach for 8-12 counts. This is called external retention, meaning that you retain the air outside and not allowing it inside your lungs.
8) Do a deep inhalation and a prolonged exhalation through both the nostrils. This completes brisk breathing on both nostrils.

Do the double nostril kapal bhatti for one time only.

This techniques can be practiced any time. If you can't sit in Vajrasan, it is ok to do the technique by sitting on a chair or in any other comfortable position. Always the spine should be erect when doing this technique. It can also be practice while you are sitting at your workplace or at travel.

Recommended Books on Yoga:

Pranakarshan Kriya

noreply@blogger.com (mathuranathan) — Fri, 24 Sep 2010 10:33:00 +0000

Pranakarshan Kriya (Sanskrit: प्राणकर्षण क्रिया ; Prana=Breath; Karshan=attract; Kriya=action) (Deep breathing with focussed mind) is done to bring the mind to a focussed state which is essential to do yoga postures and other techniques like Pranayams (breathing techniques). Focussed unwavering mind is a prerequisite for doing yoga postures (asanas) and other techniques.

Verse 2 in Chapter 1 of Pathanjali Yoga Sutra goes like this

yogash chitta vritti nirodhah

Translation :
Union (integration) of the self to the universal consciousness is the result of restraining fluctuations of the mind.

Yoga = of yoga , union of self to the Supreme or universal consciousness
chitta = conscious thought
vritti = fluctuation in the mind or vagrant thoughts
nirodhah = control, regulation, mastery

Meaning:
The verse beautifully encapsulates in one line, the entire purpose of doing yoga and the way to achieve it.
The mind is pestered with vagrant thoughts. These vagrant thoughts prevents the mind from concentrating. Sometimes new ideas spring from a wavering mind. But if we have a task to complete or a mission to accomplish, the wavering mind needs to be ignored. All yoga postures and techniques need conscious effort to achieve the desired goal. Any posture/technique/action/deed done without conscious effort will not deliver its benefits.
Ok then !! How to achieve a tranquil state of mind before doing yoga ? Doing Pranakarshan Kriya is the way.

Pranakarshan Kriya is done between cleansing techniques (like NetraSnan) and asanas (yoga postures).

Procedure:
1)Sit in Vajraasan (Sanskrit:वज्रासन ; Vajra=thunderbolt or spine;Aasan=sitting posture; sitting with the spine erect ; the legs folded back from Knees and buttocks rested on the ankles) and close your eyes.
2)Get rid of the puckers(wrinkles) on your forehead. Tell your mind firmly that you are not going to open the eyes until you are finished with doing all the exercises that you have thought of.
3)Smile gently and feel relaxed.
4)Concentrate and observe your breath for 2 to 3 mins (or until your palpitations subside).
5)Take a deep inhalation and a prolonged exhalation.Try to keep the duration of exhalation longer than that of inhalation.
6)While you inhale, chant "So..." and when you exhale, chant "Hum...". The chanting should be done within the mind.
7)Repeat the cycles of breath for 5 to 10 mins.
8) Now you are ready for performing yogic techniques.

Patanjali Yoga Sutras

noreply@blogger.com (mathuranathan) — Wed, 22 Sep 2010 08:03:00 +0000

Came across these books on Patanjali yoga Sutras :

The Yoga Sutras of Patanjali: Commentary on the Raja Yoga Sutras
by Sri Swami Satchidananda

This valuable book provides a complete manual for the study and practice of Raja Yoga, the path of concentration and meditation. The timeless teachings are a treasure to be read and referred to again and again by seekers treading the spiritual path. The classic Sutras (thought-threads), at least 4,000 years old, cover the yogic teachings on ethics, meditation, and physical postures, and provide directions for dealing with situations in daily life. The Sutras are presented here in the purest form, with the original Sanskrit and with translation, transliteration, and commentary by Sri Swami Satchidananda, one of the most respected and revered contemporary Yoga masters. In this classic context, Sri Swamiji offers practical advice based on his own experience for mastering the mind and achieving physical, mental and emotional harmony.

Making Patanjali Palatable by Manoj Kaimal

This book is not an usual dry commentary on yoga sutras. Manoj Kaimal explains the yoga sutras in a very clear way. He quotes real life examples to demonstrate sutras. Anecdotes and zen stories, impress the readers and provide more substantive understandable insight on patanjali yoga sutras. The book is packed with information, interesting stories, clear explanations and fun illustrations that are straight to the point. This books deals with the Samadhi padha (first chapter of Patanjali yoga sutra) in detail and thus provides deeper understandings meditative aspect of yogic practice.

Netra Snan - Eye washing technique

noreply@blogger.com (mathuranathan) — Wed, 22 Sep 2010 03:06:00 +0000

The best time to practice yoga is in the early morning before taking the breakfast (ideal time: before sunrise). Doing exercises in the mornings make oneself more healthier, lively and brings them tejas (brilliance).

NetraSnan ( Sanksrit: नेत्रस्नान् ; Netra = eye , Snan = bath/washing) is a simple eye cleansing technique that revives energy, brings freshness of mind and prevents/cures ailments of the eyes.

Procedure for doing Netra Snan is given below:

Following routine can be followed before practicing yoga in the mornings.

1) Once you got up from the bed, cleanse your bowels (if you have the sensation to do so, or else you can perform Shanka Prakshalan cleansing technique to clean your bowels) and brush your teeth.

2) Lean comfortably before a wash basin/sink.Take a mouth full of water so that your cheeks are bulged out.

3) Open your eyes widely. Take a hand full of clean water and gently splash it on one of the wide open eyes. Take another hand full of water and gently splash it on the other eye. Do this for five times alternately. Once you are done, spit out the water in your mouth.

4) You will feel fresh after doing NetraSnan. Now, start doing Yoga.

Caution:

1) Always make sure that the water used for this technique is clean and does not contain any impurities/particles.

2) Splash the water gently

3) Keep the eyes open while splashing the water. Some people may be difficult to splash water on wide open eyes. Trying it few times will make things easier. "Practice makes a man perfect".

Tips:

This technique can be performed on any part of the day. If you feel sleepy/sluggish in the class or meetings, perform NetraSnan to get rid of boredom and lethargy.

Hatha Yoga - Cleansing techniques

noreply@blogger.com (mathuranathan) — Tue, 21 Sep 2010 07:13:00 +0000

Cleaning techniques are one of the most important component of Hatha Yoga, specifically meant to clear the acidity and remove toxics in the internal organs that gets accumulated over a period of time.

We take bath daily to cleanse our skin and brush our teeth to keep our mouth clean. These are example of some external cleansing process. Internal cleansing process aids in cleaning the toxics and other substances accumulated in internal organs.

The food that we eat passes through the esophagus (food pipe), gets broken down in the stomach and digested in intestines.Some of the harmful substances are detoxified by the liver.Remaining indigestible substances (fecal matter or faeces) finds its way out through the bowels.Some amount of toxic and indigestible substances stick to the walls of the internal organs and may not get removed. Toxic substances are classified into vata,pitta and kabha (toxic gas,toxic bile and phlegm).These accumulated toxics may give rise to diseases in later stages of life. For people who tend to eat lot of meat, the toxics may cause more harm.

Hatha Yoga Pradipika prescribes six cleansing techniques as given below.

Dauthi	Eradicates diseases caused by phlegm
Basthi	Disorders of vata,pitta and kapha are all cured
Nethi	Cures cervical (neck) and scapular (shoulder) regions
Trathika	Cures eye diseases and eliminates sluggishness
Nauli	Cures dyspepsia and other digestive ailments
Kapala bhati	Cures all disorders arising from excess of phlegm

A journey along the Path of Illumination

Uddiyan - the three locks

Jala Neti - nasal cleansing technique for peace of mind

Savasana - Corpse pose

Mudras - for health benefits

Vayusaar - A cleasing exercise to cure gastric problems

Omkar - chanting for inner peace

Gomukhasana - Appearance of a Cow

Misconceptions about Yoga

Jala Dhauthi - Cleansing digestive tract

Padmasana - Lotus Posture

Ujjai Breathing technique

Kapal Bhatti / kapalbhati - The power breathing technique

Pranakarshan Kriya

Patanjali Yoga Sutras

The Yoga Sutras of Patanjali: Commentary on the Raja Yoga Sutras by Sri Swami Satchidananda

Netra Snan - Eye washing technique

Hatha Yoga - Cleansing techniques

The Yoga Sutras of Patanjali: Commentary on the Raja Yoga Sutras
by Sri Swami Satchidananda