YOGA, A LIFESTYLE - Swami Nirjananda Saraswati

Yoga becomes a Life style ,when we follow the Yoga Of Sivananda, as told by Swami Niranjananda Saraswati.

Yoga no longer becomes an hr practice everyday, it is more an attitude and awareness with which we live 24 hours a day.

The final outcome of Yoga is not isolating ourselves from the world but involving ourselves more deeply in the affairs of the world, knowing our place in it,our duties,and how can we make a difference in other people's lives.
This is what Swami Sivananda called the Divine Life.

One become more Sattwic in nature, more mature in wisdom and develop greater understanding, greater identification with the environment and world.

We cannot escape to the mountains to experience higher conciousness,we have to escape to the world to realize higher conciousness.It's a question of training ourselves.

Train ourselves for that state which means manage our responses, reactions, attitudes, convictions, creativity and performance.

As computer functions according to its programe and software,we have to replace the software inside and upgrade the programming of our mind.
This is possible by 18 "ITIES" Of Swami Sivananda Saraswati.

1. Serenity-It is the first change in the software,when we are at serene we are at peace with ourselves.

There are two areas of experience,one is "appearence" and the other is "reality" but both are Satya.But there is difference, one Satya is real and other is the apparent real.

Yogasutras state that we are attracted to pleasure as it gives happiness and we reject pain as it gives suffering.Serenity is finding the true reality and not being caught in the apparent reality and its reactions.

When we work for ourselves there is expectations, desire, need; we are affected by success and failure.when we work for higher cause then success and failure doesn't affect us at all.

When this happens we are free from the emotional and mental responses and reactions associated with selfish attitudes.

2. Regularity-It indicates positive and stable mind.when we are unstable we are irregular in practice and lose faith.

3.Absence of vanity-Can you be natural you? If you can then you have overcome your vanities. But the moment you try to project yourself either as a confident or under-confident person you subject yourself to vanities.Humility is the antidote to vanity. Don't try to create an impression.

4.Sincerity-It's an important sadhana and an attitude.It is purity and innocence of heart.Ask yourself ,"Am I sincere with myself ?"

5.Simplicity-It is learning to become umcomplicated, by getting rid of unnecessary and complicated pretences in life.

6.Veracity-Adherence to  Truth is veracity.Truth in normal life is diplomacy,not political or crooked but that arises out of knowing how words can influence another person's mind.So Veracity is diplomatic communication of truth.

7.Equanimity-It is being even tempered,even in extreme situation like in happiness and sufferings.

8.Fixity-It is being stable, constant and one-pointed. Focussed state of mind is Fixity.

9.Non-Irritability-It means not to be irritated or annoyed but to have patience and tolerance not just with others but with ourselves too.

10. Adaptability-It means adjustment in every situation. For eg: when we are sitiing in a boat rocked by a big waves,we have to move our body to the movement of boat.

11.Humility- The key to humility is consideration.When we are able to develop the faculty of consideration, then a natural attitude of respect develops within us, leads us to humility.

12.Tenacity- It means having a clear mind and holding on to our beliefs.

13. Integrity- It is to bring together the fractured personality.

14.Nobility- It means high, good, refined character.

15.Magnanimity- It means ability to forgive and generosity.

16.Charity-It means helping others to overcome their needs.

17.Generosity-Sharing and making others happy.

18.Purity-It is an expression of true self. It is expressed through appropriate thought, action and behaviour.

These are the 18 'ities' of Swami Sivananda which represent new programming for our mental software, along with asana and pranayama.

Work with one 'ity' per month, make it a sankalpa/resolution.

For eg : Every morning say to yourself ,"This month I am working on serenity".
Remember the concept of serenity as you go through the day's routine.

At the end of the day make a  note in your spiritual diary,like "How long was I serene today?" and "When did I lose my serenity?".

Even if you are able to take one step in the first month, that's fine. It's not practice which you do only once but rotate it continously.

The 'ities' are attempt fill our life with positive  and beautiful qualities,and cultivate positive habits.

Do not become neurotic about how to change  negative habit; just make the effort to cultivate positive habits.

 "HARI OM TAT SAT"

Nadi Shodhana Pranayama

As the name suggests it is meant to purify the nadis.

Alternative breathing or Nadi Shodhana Pranayama  is the most commonly practiced  Pranayama. It is an important purification practice because it clears the obstructions in the flow of Prana in the Nadis.

According to Hatha Yog Pradipika the person is ready to practice breath retention only after the Nadis and Chakras are purified.Nadi Shodhana always precedes before any Meditation practices.

When a person knowingly or unknowingly misuses the body mind apparatus for a long period of time the three Doshas or Humours-Vata, Kapha or Pitta becomes imbalanced , blocking the flow of Prana in the Nadis.

Blockages in Nadis may be due to:

• Lack of adequate physical movements. 
• Incorrect posture.
• Harmful diet or wrong diet or untimely eating habits.
• Excessive accumulations of metabolic wastes such as gout.
• Inharmonious lifestyle like inadequate sleep or failure to adapt to  rhythms of nature.
• Direct intake of toxins like addictive substances.

How to practice-

• Basic way to practice alternate nostril breathing is always start inhaling through left nostril and  exhale through right nostril, and inhale through the same nostril from which you exhaled and exhale through the other, and so on.
• So one completes one round this way.
• 1st week-One should try practicing inhalation and exhalation in the ratio of 1:1 for eg:-if one inhales for 3 secs then exhale also for 3 secs or so on.
• Don't hold your breath at all.
• Allow your lower lungs to expand first, then your middle lungs and then your upper lungs and make sure one's abdomen goes in as one exhales.
• Practice this for 5 minutes at one stretch.
• If one gets tired in between can rest and start again.
• If one feel tired using their hand due to some problem then can give support for their elbow.

• 2nd week-One can try the required ratio of 1:2 of inhalation and exhalation
• Maintain the same ratio at that moment of practice for 5 minutes.
• Then slowly one can increase the practice from 5 minutes to 10 minutes.
• If one gets tired then rest and can start again.
• One can practice the same ratio for at least 5 to 6 months for 30 minutes without getting tired.
• One can start with retention of breath later as one gets comfortable with the 1:2 ratio of breath in and out for 20 to 30 minutes.
• Before one starts the breath retention one must learn the Bandhas or Prana locks.
• If one starts retention then it can be in the ratio initially 1:1:1 of inhale : hold : exhale for 1month at least.
• Then slowly can practice 1:1:2 ratio  of inhale: hold : exhale.
• The ideal one is 1:4:2 ratio of inhale : hold: exhale.
• But to reach this ideal ratio one must practice the Alternate Nostril breathing for years.

Signs of Purification of Nadis-

• Symptoms of physical disorder or disease disappear and there is feeling of lightness in the body and mind.
• Excessive fat and mucus disappear indicates balance in kapha dosha.
• Stability in body and mind indicates balance in Vata.
• Digestive system functions well when pitta is balanced.
• Body becomes thin and glows,digestive power increases.
• When all Doshas are balanced then one feels fresh through out the day and emotionally more balanced.

HARI OM

Three Gunas

As I was going through an article yesterday about Gunas, I decided to share this with you all. This is so true that the kind of food we eat affects our nature to some extent.

Human beings nature or quality is made of three important Gunas called

Sattva

Rajas

Tamas

These Gunas are contradictory but work in unison, and present in different proportions in all human being, depending on many reasons.

Sattva guna-

If present more in you then you will be blessed with zeal, enthusiasm, happiness and contentment. You will feel light refreshed physically and mentally at all times. One becomes more successful in his life due to this dominant quality. It is associated with white color and is dominant in nature during day break.

Food associated with this Sattva Gunas are rice, wheat, vegetables, fruits, milk, pulses, ghee, curd, whole grain, freshly cooked food.

Rajas Guna-

you will be more excited, hyper, fickle in mind, attracted to your senses so objects of desires attracts  more.

Mind wanders more and leads to suffering. It is also action oriented and keeps you engaged in work. It keeps you active during the day.

Foods associated with Rajas Guna are more spicy, oily and rich food.

Tama Guna-

It is weighty, brings difficulties in life. It is the opposite of Sattva Guna.

It symbolizes inactivity, reduces the brilliance of a person's mind, and spurs him in to careless acts. It also results in laziness, lack of passion in life.

Black is the color of Tama Guna and is more active during night.

Foods associated with it are old stale food, food items which creates intoxication where one loses control on themselves.

According to Sankhya Philosophy, an imbalance of these three elements is what brought the cosmos into being. These three elements have always been embedded in nature and all matter in this world had atleast one of these three Gunas. When Guna dominates others is subdued.

Ashram days

Ashram,store house of spiritual energy—by swami satyananda

I would like to share how Ashram life transformed my whole personality-inner and outer, my thoughts, attitude, my behavior, my reactions, my emotions .I learnt to give unconditional love, to forgive, to serve others, to be selfless, to be compassionate. All this was not merely practicing different forms of Yog but due to Guruji’s way of teaching, the beautiful environment, which I felt more beautiful every other day.

People mistake Ashram as the place where one should go only after retirement or it is the perfect place for old people who aren’t taken care by their children.

Human being undergo through different stages in their life time like Brahmacharya ashram,  Grihasthashram, Vanaprasthasram, Sanyasashram .

so what does ashram means then-----“A” means to , ”Shram” means toil or penance .

It all signifies that human being enters through different stages in his life which is like an  ashram, where one learns in each stage from experiences. The  Guru would differ in each stage of his life.

Modern men due to comforts and luxuries have become more lazy and unhealthy. In modern day-Ashram is place where one also goes to learn something to awaken spiritually. Here comforts are bare minimum, so that one learn to survive with basic needs .One becomes tougher physically and mentally as is required in modern day.

My first impression about the ashram-

I went to ashram first time in 2005 to learn more about Yog as Therapy so that I can help many of my students. As I came from the comforts and luxuries of city life never expected how ashram would be. When I first checked in to my room, Oh it was shock where I saw a tiny room shared between 2 students, where 2 cots and 2 small tables and one way moving space for two of us. I was expecting something different. That taught me first lesson that ashram is not about comforts, something more. So I learnt that if you have expectations you would have unnecessary pain and sufferings.

More than the course my stay in ashram and the lifestyle there taught me more. To work hard (penance) and nothing comes so easily in life, no creatures are dirty, all are beautiful love it, don’t kill any creature even if it’s the one which you hated it till you landed there.

Those were the days in Ashram which I can never forget as it taught me more than anyone or anything outside.

I with lots of hidden fears and complexes could come out with in a month’s stay.

My stay in ashram second time in 2010 was for a month during Oct –Nov 2010.I learnt more from life ,since it was advanced course which meant more tougher  life and tougher course to deal with, and more transformation in me. It doesn’t mean that I will lead an ascetic life ,and  give up my karma now. It taught me to give respect to all my ashramites irrespective of different countries, caste or creed. All of us together practiced Karma yoga, Mantra yog chanting, Hatha yog etc .

Karma yoga taught us to come together and do Seva to Guru ji and Ashram. We used to clean the  whole ashram and cut vegetables ,clean utensils and we all forgot our material status we had achieved  in our  life and came together under one common platform and accepted Guruji’s words and his guidance.This helped us to grow further spiritually.

The ashram is at hillock .In ashram the day usually starts at 4:30 am with getting up early in the morning without electricity from night 10 pm to 5 am every day. Then have a nice cup of herbal drink, in ashram other meals later are sattvic  ahar .Going for mantra chanting rejuvenates our mind before sunrise, in brahmamuhurta time and prepares us  for 2 hrs session of asanas next.

My phobias of insects and flying insects and snakes all shooed off after staying there for a month. Snakes in ashram are as common as dogs in city. People talk as if they saw a huge snake crossing so they will ask us to be alert so that you don’t disturb its path as you have come to its apartment.

After few days, got used to hearing those comments and my mind prepared for any size snakes and what I have to do in case I landed on it anytime which never happened.

Different sizes jumping frogs and flying ,beautiful, lovely ,amazing ,black and different colored insects(according to many ashramites) of different sizes would enter to our room anytime and would be around the ashram as if we have taken over their  area, so no one thinks to kill them . I have overcome those small phobias which I think I could have never end in my life.

Next big fear of mine was with the specific cleansing process or kriyas which is part of any course in any Yoga ashram esp,if one takes advanced or Therapy course. I had prepared mentally to do whatever our guru ji says. All Netis and Dhautis taught me more, I personally have overcome many mental blockages, like not able to swallow medicine with ease or choking feeling if water goes into nose while swimming etc.

ASHRAM taught me to accept things as they are without making fuss over it .So minor changes in material things doesn’t upset me even if  you get or not. So  attachment to material life  is lessened.

My negativity turned into positivity and my self confidence improved, as I feel that nothing seems to be impossible in this world.

Ashram  means simplicity ,disciplined, and spirituality and more towards understanding yourself, and I considered each stage in my life is kind of ashram life where I need to learn to live a disciplined life .We talk of children to be disciplined, what about adults who are in Grihstha ashram. How many of them need a guru to keep them reminding about their spiritual growth. I recommend everyone to experience Ashram life at least once a life time.

Suryanamaskaras,a health tonic

SURYA - NAMASKAR
The name itself indicates that if one practices daily would get tremendous amount of energy as it involves very active movements of all the joints.
Performing suyanamaskar on a daily basis we can add new factor to our lives an ordered, sequential, systematic, energizing, cleansing series of postures,breathing, mantras,chakras stimulation..It's like  health tonic taken everyday before breakfast.

In ancient times SUN was worshipped as daily ritual as its powerful symbol  of spiritual conciousness.Sun salutations or Surya Namaskaras,the word Surya means  Sun ,namaskaras means Salutations .Now people have moved away from the ritual and turning  to yoga as a method for keeping fit and healthy.

Beginners may find it difficult to stretch the spinal column and limbs to maximum range due to stiffness.First one must learn the steps slowly holding the steps for few counts ,once they are perfect in each movements then the next step would be the breathing pattern while moving their body and limbs.Just flow from one posture to another  like a dance so that its enjoyable.

Best time to practice is either sunrise or sun set.ideally when you practice face east or west side.Never practice Suryanamskar after meals, practice after 3 hours of meals.

If one wants reduce weight or for obesity then preferably in the evening hrs repeat more Suryanamaskaras. If one wants to keep themselves  fit and energetic throughout the day then in the morning hours slow suryanamskars and less numbers also are enough.Slow suryanamskars  stimulates chakras and both the nadis and fast suryanamaskars stimulates Pingala Nadi.Each asana stimulates  the natural flow of prana up and down and blockages are removed.

Yogic technique esp Suryanamaskars are an antidote to stress and powerful therapy for mental and physical diseases.

This series gives such a profound stretch to the whole body that few other forms of exercise can be compared to it.
There are no rules as to how many one can practice suryanamaskars everyday how ever if one shouldn't exert themselves too much .To avoid breathlessness one should practice with proper rhythmic breathing then one can even practice 108 with ease.since suryanamaskars increases energy and heat in your body and so one need to be careful during summers.

As with the practice of so many years and teaching I found that , it has benefited people of all age groups and of different health complaints too eg diabetes or High pressure or thyroid or lack of  flexibility or hormonal imbalance or obesity etc.
Its more than just physical exercise as it tones, stretches, massages and  stimulates vital organs.

It's a complete Sadhana itself as it contains Asanas, Pranayama And meditational techniques as well as chakra awareness.It consists of 12 physical postures of backward forward bendings, flexing and stretching the spinal coloumn and limbs through their maximum range.

While practising each Asanas of Suryanamskars one should try to locate the chakras associated with it while holding the postures for 30 secs to 1 min.

1st Step Pranamasana- Anahata Chakra(in the spine behind the sternum;trigger point is at the sternum.)

2nd Step-Hasta Uttanasana-Vishuddhi Chakra(in the spine behind the throat;trigger point at the throat pit)

3rd Step-Padahastasana-Swashistana Chakra(in the sacral area of the spine;trigger point lies just above the pubic bone in front of the body)

4h Step-Ashwasanchalan-Ajna Chakra(in the center of the head;half way between the eyebrow centre and back of the skull;trigger point at the eybrow center)

5th Step-Parvatasana or Dandasana- Vishuddhi Chakra(in the spine behind the throat;trigger point at the throat pit)

6th Step-Ashtanaga Namaskara-Manipura Chakra(in the spineat the level of the navel;trigger point at the navel itself)

7t Step-Bhujang Asana-Swadhistana Chakra(in the sacral area of the spine;trigger point lies just above the pubic bone in front of the body)
8th Step-Parvatsana-Vishuddhi Chakrasana(in the spine behind the throat;trigger point at the throat pit)

9th Step-Ashwa Sanchalan-Ajna Chakra(in the center of the head;half between the eyebrow centre and back of the skull;trigger point at the eybrow center)

10th Step-Padahasta asana--Swadishthanasana(in the sacral area of the spine;trigger point lies just above the pubic bone in front of the body)

11th Step-Hasta Utthanasana--Vishuddhi Chakra(in the spine behind the throat;trigger point at the throat pit)

12th Step- Pranamasana- -Anahata Chakra(in the spine behind the sternum;trigger point is at the sternum.)

I f you are going to practice 108 salutations then you can keep track of it by taking one round as 12 salutations.

Each round consists of 12 Suryanamaskars according to 12 different sun god names---
Om mitraya namaha---Salutation to the friend of all
Om ravaye namaha--Salutations to the shining one
Om Suryaya Namaha--Salutations to the who induces activity
Om Bhanave Namaha--Salutations to who illumines
Om Khagaya Namaha---Salutations to who moves quickly in the sky
Om Pushne Namaha---Salutations to the giver of strength and nourishment
Om Hiranya Garbhaya Namaha---Salutations to the golden cosmic self
Om Marichaya Namaha---Salutations to the lord  of Dawn
Om Aditya Namaha---Salutations to son of Aditi the cosmic mother
Om Savitre Namaha---Salutations to stimulating power of the sun
Om Bhaskaraya Namaha---Salutations to who leads us to enlightment

As an alternative to the 12 names of the Sun there is series of Bija Mantra which create evocative sounds and have no literal meaning but set up powerful vibrations of  energy with in the body and mind.
these are-
Om Hraam
Om Hrem
Om Hroom
Om Hraim
OmHraum
Om Hrah

According to the research done Suryanamaskar   practice before the class begins, makes the children receptive responsive and communicative.they use their energy constructively.
The benefits gained through regular practice of Suryanamaskar far surpass ordinary physical exercise yet at the same time enhance sports due to its effect on Manipura Chakra solar energy centre.when Asanas are performed with Pranayama leads to balanced systems of energies at both physical and mental levels.


Let's see how each asana in Suryanamaskar helps us to grow physically,mentally and spiritually.
1st step Pranamasana(Prayer pose)----induces a state of introversion, relaxation and calmness activates anahata chakra. This pose and last pose of the series marks the begining and end of the transit  of sun's passage from dawn to dusk.It represents the peace and tranquillity and beauty of the sunrise and sun set.

2nd step--Hasta utthanasana---stretches the body upward and backward .Muscles of the back and neck are relaxed and front of the chest and abdomen are stretched and this with deep inhalation massages the abdomen improves digestion.Upward stretch gives traction to spine helps spongy disc tone the spinal nerves. This also increases metabolism as it targets Vishuddhi Chakra, Thyroid gland and Prana lifted upwards.

3rd Step-PadaHasta asana---it massages the abdominal contents esp the livers, kidneys, gall bladder, pancreas, adrenal glands, uterus and ovaries,corrects menstrual irregularities and good flow to spine and calf muscles and hamstrings relieves from varicose veins,tones the whole body and pressure is exerted on all the major endocrine glands and major emphasis on swadhistana chakra.Prana is channelled to lower regions of the body through the exhalation.

4th Step Ashwa sanchalasana--gives a backward bend to spine and relaxes the back muscles and abdominal musles are also stretched pelvis is pushed down and  forward as one leg is placed forward while other is stretched back.Concentration at ajna chakra locked with Mooladhara chakra.Prana moves upward with inhalation along a nadi which can be felt along the front of the thigh running upward along the side of the body to Ajna chakra region.If your sinuses are blocked you will feel an immediate relief as each side is stretched.

5th step Parvatasana--Physcially strengthens the nerves and muscles in the arms shoulders and legs, the back muscles relax .Manipura Chakra is stimulated.Meeting of Prana and Apana may take place. Breath can be held as external retention.

6th Ashtanga Namaskar--develops chest strengthens the arms,shoulders and legs.Back muscles are relaxed.Manipura is stimulated and one can feel the spinal cord sqeezed  from top to bottom.

7th Bhujang asana--gives dynamic stretch to chest and abdomen relieves many ailments like asthma,constipation,indigestion,kidney,liver problems so on.

Due to inhalation Prana tends tomove upward and awareness is more on swadhistana chakra.

Suryanamaskar as a Therapy

In human body organs all work together so any failure of any one system has effect on whole body and disease is inevitable.From yogic view point ill health is resullt of imbalance in the energy system of body.However  good and law abiding he may be.
If used a therapy then practice slowly by being aware of each pose,breath and chakras.
while performing Hasta Uttanasana expands chest, so tend to inhale complete and Padahastasana we exhale completely.
So all the pockets of lungs are expanded , stimulated and cleansed.respiratory dieases excess mucus ,sluggishness,lethargy is removed,cardiac muscles are strengthened,coronory arteries are stimulated less chance of heart attack, increases circualtion in lymph nodes  so combats infection.

Massages all the abdominal organs esp Bhujangasana and  Hastasana,gently massages the kidneys and strain impurities from the blood and excrete them in urine via the bladder,take a glass of water before practising suryanamaskar will help.
skin-as Surya-namaskar produces perspiration speeds up circulation and enhances elimination of wastes through digestive and urinary systems leads to clean glowing complex.
As whole body is systematic stretched and compressed to maximum content stimulates circulation in the while spinal column and all the nerves.
During the practice ,the throat area is alternatively pressed and then stretched stimulates normal balanced secretion of thyroid gland.
So overall Surya-namasakar targets all the endocrine glands so balances secretion of hormones which in turn helps  functioning  of all organs.

HARI OM

.

How much time should I spend daily for Yoga ???

All you have to understand one thing is just like brushing your teeth every day keeps  teeth away from cavities same principle, to prevent your body from decaying faster one should practice YOGA minimum 15 mins in a day.

Next question -what to practice and what to avoid as one practices 1 hr and 15 mins in the class ,keeps you confused and so many thoughts regarding the yoga comes and eventually one ends up practising nothing,this shouldn't happen.

 YOGA is tailor made Asanas and Pranayamas .As each one is different and according to one's requirement   needs and their problems asanas and pranayamas can be practiced daily .
So keeping in mind all your needs you can add and eliminate certain asanas and Pranyamas.

Eg-Those suffering from High Pressure and Diabetes  one can concentrate more on relaxing asanas  like Paschimottana asana and Shashank asana where one's breathing is deep and rhythmic instead of shallow and  even Surya Namaskar in proper way helps one to bring the pressure and diabetes under control as and when you keep your breathing rhythmic.
 In case of neck  or low back related problems one need to understand the reason behind the problems .It can be due to sedentary life style or over using of those muscles.If one has problem and want to use YOGA as a therapy then one must practice certain stretches more number of times in a day which plays an important role in healing like how doctors prescribe antibiotics three times or two times a day.
Practising once a day as preventive measure is not going to help if one needs to heal themselves.One can practice certain stretches irrespective of food intake too so no restrictions on that area too.

I came across few people who complain that YOGA doesn't help them or it doesn't suit them , perhaps I feel they have poor concentration or they are restless people who desperately needs it ,as in Yoga one need to stop the fluctuations of mind and more we try to control, restless the mind becomes.Yoga is for all whether you are young or old,healthy or sick ,any religion,physically disabled or mentally disabled, even if you are bedridden yoga can help you as Yoga is to control  mind and emotions and leads to spiritual gain.

I have heard people telling Yoga has worsen their conditions more than improving it.One very important  issue which I would like to share with you all is that learning YOGA is not  important but practicng  sequentially and according to your need plays a major role whether its Asanas or Pranayams.

So spend everyday 15 mins in yoga  like a daily chore then it will be a habit and certain good habits are like an investment done in  your body which will be repayed in later part of your life.you can see yourself much fitter and younger compared to your own age group.

HARI OM