The Table with Eight Legs

My loving Guru Sri Sri Ravishankar says something so deep and beautiful that only a Great yogi could ever. Speaking about Ashtanga Yoga that the sage Patanjali explains in the Yogasutras, He explained that these are NOT 8 steps or Ashtha Pada but 8 parts of the same body or Ashtanga. A table may have four legs but if you want to pull the table getting a grip on just on of its legs is good enough. The other 3 legs come along with it. Similarly going deep into just one part of Yoga will ensure that you attain the other 7 as well. There are many who have said probably getting your hands on more than one, could make the process faster. Maybe!

My many years of experience with my Asana and Pranayama practice coupled with the eternal and loving Grace of my Guru have brought me to realize the depth of His words.

I will at this point, revisit the eight limbs of Yoga which is very essential in the context of what I am trying to explain. The eight limbs of Yoga as elucidated by Patanjali are

1. Yama (What we owe to the world). There are 5 Yamas. They are
a. Ahimsa or non violence (Not just in deed but also in thought)
b. Sathya or truth (Not to be understood as purely verbal truth but the deeper understanding of what we experience as existence)
c. Aparigraha or non covetousness. A deep satisfaction within oneself that comes through a deep acceptance of what is. Once we realize that all there is in the world we perceive, is nothing but the manifestation of the the wonderful consciousness that alone is, Aparigraha is a natural happening
d. Brahmacharya. Probably the most misunderstood. Most understand it as sexual abstinence when the word itself when deconstructed would mean "Walking in Brahman". What would this mean? It simply means seeing the One in All and All in One.
e. Astheya or non stealing. Something that again is a direct result of understanding the greater consciousness that ALL is.

2. Niyama (What we owe to ourselves)
a. Shaucha or cleanliness. This is not just external but is deeply internal at the level of the body and the mind as well. Internal physical cleanliness can be achieved through deep asana practice that rids the body of Aama (undigested matter) at the macro visceral level as well as the micro cellular level. At the level of the cells, the same is achieved through the optimum working of the Lymphatic system which is known as the body's sewerage system. The Lymphatic system unlike its luckier cousin, the circulatory system, does not have a pump (aka the heart) to ensure good movement of its contents (the waste from the cells). Good Asana practice coupled with deep and slow breathing (that works the diaphragm) helps in pumping of the Lymphatic system. Deep meditative practice of Asana (Sthiram Sukham Asanam combined with Prayatna Shaittilya Anantha Samapattibhyam) purifies the mind (which is not just what we think of as the manifestation of the nervous system but as the bio electric field that envelopes every cell of our bodies) by calming it down beautifully and making it impervious to the duality of life. Patanjali says in yogasutra 2.48 tatah dwandwa anabhigata. That one moves beyond the dualities. This experience has a deep cleansing effect on the subtle body represented mostly by the mind.
b. Santosha or happiness, cheerfulness that is not hostage to events. When the deeper realization of truth sets in, Santosha is the manifestation. Bliss which is not hostage to events.
c. Tapasya or going through the difficulties with a smile. Do 108 Surya Namaskars daily to understand what this means :D
d. Swadhyaya or Self Study through patient observation of all our koshas over years of continuous and respectful practice (Satu Dheerga Kaala Nairantarya Satkara Sevita Dridha Bhoomi)
e. Ishwarapranidhana or the deep inquisitiveness to know more about the One Consciousness that is. This is something that is understood in the depths of meditative Asana practice.
The explanation of how Asana brings about the fulfillment of Yama and Niyama are explained in a diagram below


3. Asana - Gurudev explains Asana as respecting your body. And what is respect? Being with the practice 100% in full awareness. The tension that Asana brings in different parts of the body helps the awareness to manifest deep in those parts which normally would be very difficult to attain.
4. Pranayama - Gurudev explains Pranayama as respecting your breath. Giving it 100% attention and awareness to the way our breath behaves and moves in the body, when being in various Asanas and at various levels of progression in those Asanas. For example, the way we breathe when we do Paschimottanasana is very different from any other Asana, and even here, the patterns of breath vary depending on the level of progression made by the Sadhaka.
5. Pratyahara - Going completely within oneself like how a tortoise pulls back all its 5 limbs (including head), pulling back from the world of 5 senses and residing in the form of the observer. Tada Drishtuh Swaroope Avasthanam. Doing Bhramari Pranayama in Shanmukhi Mudra is a wonderful way to experience Pratyahara.
6. Dharana - single pointed focus. Understanding the various instructions of how to do the Asanas and continuously observing and improving on them brings about the single pointed focus that we call as Dharana.
7. Dhyana - Complete but conscious relaxation. Prayatna Shaittilyam Anantha Samapattibhyam. Dropping all efforts and experiencing the Infinity. Something that is done not by dropping the Asana but by being in the Asana and dropping the efforts at the level of the mind. The whole Asana experience becomes meditative when this is done.
8. Samadhi - Only when it happens, One knows what it is. All efforts to explain what it is, would stop here!

The deep practice of Asana, accompanied with a deep awareness of one's body, the fine levels of alignment that one needs to be aware of, and understanding the patterns of breath involved at various levels of advancement and progression (wont use the word difficulty though initially I was tempted to do the same), and the effect the same has on the movements of the diaphragm and the consequent effect on the various organs and parts of the body, brings a realization of all the above.
The deep realization of the One Consciousess in the depths of meditative Asana practice helps in triggering off the Yamas. The beautiful effects of the Asana on the body helps understand how the Niyamas are being brought into effect by cleansing not just externally at the level of the skin through the sweat glands, but every cell of the body through the beautiful massaging that is experienced, resulting in Shaucha at a very deep physical level. the meditative effects of Asana cleanses the entire Pranic body and subsequently the mind which is so deeply dependent on the Prana levels for its state of manifestation. A low Prana level results in a very different state of mind compared to a high Prana level. These are all understood effortlessly by those who practice (continuously with love and respect). Asana practice done respectfully of not just the details of the Asana (which results in Dharana), but also the diligent practice of relaxing at the level of the mind (resulting in effortless execution of the Asana) leads one to Dhyana. Samadhi is the ultimate result. Hence going deep into just one of the limbs of Yoga, namely Asana, helps one to achieve Yoga in its entirety.

AUM.

The Boa Constrictor

The boa constrictor is a reptile that finishes off its prey by a process of constriction. What is constriction? Its a process in which the grip of the reptile gets progressively tighter over its prey. The prey is breathing and as it breathes in, the lungs expand and as it breathes out, the lungs constrict. The boa tightens the grip around the prey each and every time it breathes out, hence leaving less space for the next breath in. Finally the prey simply does not have the space to breathe in and passes away.

Why am I giving this analogy in a Yoga blog?

The way to continuously deepen the pose, lies in our ability to go deeper every time we breathe out and still continue to breathe in. Every time we breathe out the upper and middle body constricts giving us the "space" to get deeper. As we progressively move deeper into the position, breathing in also becomes that much of a challenge as it is for the prey of the boa constrictor. The secret to keep the in breath going, is in bringing the awareness on the diaphragm and the way it moves down every time you breathe in.  As you go deeper into the poses and keep the breathing going on, (and if possible breathing deep enough to reach your perineum as explained earlier) the massage that is given to the internal organs that lie below the diaphragm, the digestive system, the endocrines (in the abdominal area), many of the joints, the lymphatic system and the nervous system, is simply amazing. It requires the practitioner to bring deep awareness and observation of what is happening in the asana to "realize" what I am saying over here!

Asanas in which the benefits of constriction are most obvious and realizable are Pavanamuktasana, Ardha Matsyendrasana, Paschimottanasana and many others where the effects are in the lower torsal levels and the squeeze is an important aspect of the asana.

Keep constricting till the prey of sub-potentiality, both in terms of how deep you can get into the asana as well as the awareness that could be mustered in the process, is killed! What I mean here will be realized only when the above is practiced and internalized!

Keep practising, keep learning. AUM

Yoga is not about touching your toes but what you learn on the way down! - BKS Iyengar

Engaging the "Tail" to improve your forward bends!

One of the most important aspects of the asana practice is the forward bend. This is done in many asanas such as Upavishtha Konasana, Paschimottanasana, Janu Shirshasana, Hastha Padasana, etc

Most experienced Yoga instructors would tell you not to bend your back when doing the forward bend, but keep your back straight and move down by engaging the back. One of the best ways of doing this is by engaging the tail bone (mooladhara) and moving forward from the tail, feeling the glutes (buttock muscles) stretch deeply.

The cat pose helps us in understanding the concept of engaging ones' tail very well. Specially when you are looking up, pushing your navel down and contracting your lower back. At this point, the tail is engaged. Remembering how things feel is very important in Yoga as it helps you align accurately without the aid of a mirror or a friend who can guide you and correct you. So bring to memory the 'feeling' of the tail being engaged in the cat pose!

Work on engaging the tail as this helps deeply in deepening the forward bending asanas both when getting into the asana as well as coming out of it. Bringing the awareness to the tail bone and engaging the glutes helps in going much deeper in the forward bend than most other techniques and tricks.

Other tricks to get deeper into the forward bends is stretching from the armpits as well. Remember to breath and breath comfortably in all forward bends. Yes, you do breath out when going forward, but once in the position, do breath comfortable, and then breathe deeply right down to the mooladhara (as explained in my previous post) to maximise the benefit of the asana!

Breathing deep and with awareness of the Pranic flow!

Awareness is the hallmark of Yoga. Any asana done without the awareness of how we are getting into the posture, staying in the posture and coming out of it, ALONG WITH how we are breathing in each of these stages, takes away the spirit of Yoga in the practice.

In one of the beautiful books on Yoga by Osho, the great master speaks of how the normal breath can be felt till a point that is just below the navel, the Manipuraka chakra. He goes on to explain that in Japan this point is called HARA and the warriors who were cornered or humiliated, would pierce this point with a short, thin and extremely sharp knife, doing which life would end almost immediately. It is said to be the most painless way to end ones' life. Hence the word HARA-KIRI came to being!

When we breathe the lungs expand and the diaphragm gets pushed down  and in the process pushes the entire set of organs and intestines below. This is the reason why the stomach region expands and comes out when we breath in and contracts when we breath out.
The video below visually explains this very well
https://www.facebook.com/Surgery.AhmedJalil/videos/1273015322736628/

When we breath in normally, the Prana is felt right down to the Manipuraka Chakra (an inch or two below the navel). However this is just half the picture. When we breath out, if we notice carefully, the Prana bounces back to the Vishuddhi Chakra or the throat. If we breath a little deeper the breath is felt till the Swadhisthana (genital area) and when the breath goes out, the Prana is felt till the Ajna Chakra (Between the eyes). When we breath the deepest, the Prana goes right down to the Mooladhara and on breathing out, bounces back to the Sahasrara Chakra (Top of the head). When we work to breath as deep as this in our asana practice, the effects are deeply meditative. Most asanas can be benefited maximum when we breath right down to the Mooladhara and observe how the Prana bounces back to the Sahasrara,

The deep breaths and the diaphragmatic movements corresponding, give an outstanding massage to the entire digestive, endocrine, urinary, lymphatic and nervous systems. Doctor Yogis can add to this list if required!

Happy Yoga!

Prana and Breath

Posting what my Guru Sri Sri Ravishankar has said on Prana and Breath. No one could have explained this better

What is Prana or Life force energy?

There is a lot to know about prana. The breath is connected to neuro-physiology. When the left nostril is dominating, the right side of the brain is active. When the right nostril is functioning, the left side of the brain (logic, thinking and understanding) is active. When the breath predominantly goes in and out through the right nostril and very little through the left nostril, is when knowledge permeates. When the breath predominately goes in and out through the left nostril, you listen and enjoy without understanding the knowledge, like it is music. When the breath flows equally through both nostrils, meditation and prayer happen. Or nothing happens.

If you are in the presence of someone who is very spiritual, then both nostrils will flow equally.

If you come to meet a guru, or pass by a temple, a church, a place of worship or spiritual activity, you will find both nostrils are equally functioning.

Prana, or life force, moves through the nostrils where there are three nadis. The sun nadi is the right nostril. The moon nadi is the left nostril. The fire nadi is in-between both. This is known as the Sushumna nadi. We are living in an pop ocean of prana. Prana and Truth, or consciousness, is the prana of prana.

The five types of prana in the body are Prana, Apana, Udana, Samana and Vyana.

Prana is the energy in the upper part of the body, in the region above the heart. If prana is too high or is imbalanced you cannot sleep.

Apana Vayu is the energy in the lower part of the body. If Apana is too high, then you feel lethargic, sleepy, and dull.

Samana Vayu is in the stomach region, it aids digestion.

Udana Vayu is in the upper chest and throat region, it is responsible for emotions. If Udana Vayu is imbalanced, you have no emotions, you become like a stone or you become so mushy-mushy and weak.

Vyana is all over the body, it is responsible for movements in the joints, the circulation in the body. If Vyana Prana is disturbed, then the circulatory system is disturbed, your joints are not flexible, there are aches and pains.

Panch Prana, the five different types of prana are present in everybody, and different pranas dominates at different times. The imbalances in the pranas are corrected during Pranayama and Sudarshan Kriya.

To understand prana takes a long time.There are 172,000 nadis or prana channels which function in our body.

The breath changes with every action, and certain prana functions at certain times.The Vedas teach us that the metabolism of your body is twice when you are breathing through the right nostril than it is when breathing through the left. Following this, when the left nostril is functioning, it is a good time to drink; when the right is functioning, then it is a good time to eat. If you do the reverse, then within six months time you may fall sick. Ayurveda also says that you should not eat and drink at the same time, and when you do eat you should leave a gap of half an hour to an hour before drinking. The nadis, the breath, changes every hour. Similarly, prana changes, the energy in the world changes, all the time.

A.U.M

Much has been written and discussed about the AUM or the OM as is commonly spelt. AUM is a combination of exactly what it is spelt out here, A....U....and M. Known as the ANAHATA NADA or the sound that is caused without friction of 2 objects. Most non vowels will require your tongue to hit the palates, or the the lips to purse together, or any other union that we can all experience right now by going through the various letters in the alphabet by reciting them out loud! (Remember being a witness to what is happening? Being mindful, observant and attentive are the hallmarks of Yoga)

AUM is a sound that balances the Prana in the body. Chanting the AUM giving equal span of attention to the 3 sounds that comprise it, will make the practitioner experience what I am saying. The feeling of equanimity, calmness of mind and the experience of just being! Most Hindu mantras start with an AUM simply to give the rest of the mantras chanted the benefit of being chanted in a calm and equanimous mind.

Chant A.U.M and experience yourself! Nothing more...Nothing less

The love of a strict mother

Many a time we get into the mode of laziness (Ahlasya) or the mode of 'logical arguments with ourselves ás to why we need to take a break from Yoga (Sthyana). How to handle the mind in this state? After all Patanjali has clearly stipulated that for Yoga to take root in the practitioner, one has to be with the practice for a very long time(Dheerga Kaala), continuously without breaking the practise (Nairantarya) and engaging in the practice with love and respect (Satkaara Sevita).

The answer is to be a strict but loving mother to your own body. I remember as a child whenever I did not want to go to school and cooked up false tales, my mother would immediately catch my bluff and simply refuse to comply with my demands. At the same time, when I was genuinely down with fever or any other illness, she ensured that I took the well deserved rest.

Whenever I am injured badly or simply unwell and down, I restrict my practice to just a few Surya Namaskars (maybe 12?) and a few asanas that I can still do. Though I never take a break from Sudarshana Kriya! Be kind to yourself and at the same time be strict. Like our mothers to us. Be to your body!

AUM.....