Eight Limbs of Ashtanga Yoga by Patanjali Maharaj The word “yoga” comes from the Sanskrit word yuj, which can be translated into “yoking” or “union.” When a yoga teacher in training learns the essence of this word, it is often taught that in yoga we …
what is Ayurveda Dosha Ayurveda is the holistic science of healing which was developed about 5000 – 6000 years ago in India. Literally, it means The Science Of Life (Ayur = Life, Veda = Science) and has age old secrets to perfect health and healing. …
The Sanskrit word mudra is translated as ‘gesture’ or ‘attitude’. Mudras can be described as psychic, emotional, devotional and aesthetic gestures or attitudes. Yogis have experienced mudras as attitudes of energy flow, intended to link individual pranic force with universal or cosmic force.
The Kularnava Tantra traces the word mudra to the root mud, meaning ‘delight’ or ‘pleasure’, and dravay, the causal form of dnt, which means ‘to draw forth’. Mudra is also defined as a ‘seal’, ‘short-cut’ or ‘circuit by-pass’. Mudras are a combination of subtle physical movements which alter mood, attitude and perception, and which deepen awareness and concentration.
A mudra may involve the whole body in a combination of asana, pranayama, bandha and visualization techniques, or it may be a simple hand position. The Hatha Yoga Pradipika and other yogic texts consider mudra to be a yoganga, an independent branch of yoga, requiring a very subtle awareness.
Mudras are introduced after some proficiency has been attained in asana, pranayama and bandha, and gross blockages have been removed. Mudras have been described in various texts from antiquity to the present day in order to preserve them for posterity. However, such references were never detailed or clearly delineated as these techniques were not intended to be learned from a book.
Practical instruction from a guru was always considered to be a necessary requisite before attempting them. Mudras are higher practices which lead to awakening of the pranas, chakras and kundalini, and which can bestow major siddhis, psychic powers, on the advanced yoga practitioner
Mudras and prana The attitudes and postures adopted during mudra practices establish a direct link between annamaya kosha, the physical body, manomaya kosha, the mental body and pranamaya kosha, the energy body. Initially, this enables the practitioner to develop awareness of the flow ofprana in the body. Ultimately, it establishes pranic balance within the koshas and enables the redirection of subtle energy to the upper chakras, inducing higher states of consciousness.
Mudras manipulate prana in much the same way that energy in the form of light or sound waves is diverted by a mirror or a cliff face. The nadis and chakras constantly radiate prana which normally escapes from the body and dissipates into the external world. By creating barriers within the body through the practice of mudra, the energy is redirected within. For example, by closing the eyes with the fingers in shanmukhi mudra, the prana being radiated through the eyes is reflected back. In the same way, the sexual energy emitted through vajra nadi is redirected to the brain through the practice of vajroli mudra.
Tantric literature states that once the dissipation of prana is arrested through the practice of mudra, the mind becomes introverted, inducing states of pratyahara, sense withdrawal, and dharana, concentration. Because of their ability to redirect prana, mudras are important techniques for awakening kundalini. For this reason they are incorporated extensively in kriya and kundalini yoga practices.
A scientific look at mudras In scientific terms, mudras provide a means to access and influence the unconscious reflexes and primal, instinctive habit patterns that originate in the primitive areas of the brain around the brain stem. They establish a subtle, non-intellectual connection with these areas. Each mudra sets up a different link and has a correspondingly different effect on the body, mind and prana. The aim is to create fixed, repetitive postures and gestures which can snap the practitioner out of instinctive habit patterns and establish a more refined consciousness.
The yoga mudras can be categorized into approximately five groups , which are described as follows.
The hand mudras presented in this book are meditative mudras. They redirect the prana emitted by the hands back into the body. Mudras which join the thumb and index finger engage the motor cortex at a very subtle level. They generate a loop of energy which moves from the brain down to the hand and then back again. Conscious awareness of this process rapidly leads to internalization. Techniques included in this category are:
These practices form an integral part of kundalini yoga and many are meditation techniques in their own right. They utilize the eyes, ears, nose, tongue and lips. Techniques included in this category are:
There practices utilize physical postures combined with breathing and concentration, techniques included in these category are:
These practices combine mudra and bandha. They charge the system with prana and prepare it for kundalini awakening. Techniques included in this category are:
Maha mudra
Maha bheda mudra
These techniques redirect prana from the lower centres to the brain. Mudras concerned with sublimating sexual energy are in this group. Techniques included in this category are:
Between them these five groups engage substantial areas of the cerebral cortex. The comparatively large number of head and hand mudras reflects the fact that the operation and interpretation of information coming in from these two areas occupies approximately fifty percent of the cortex. Mudras are performed either in combination with or after asana and pranayama. The mudras presented in this book represent a small selection of those discussed in the yogic texts.
Assume a comfortable meditation posture. Fold the index fingers so that they touch the inside root of the thumbs. Straighten the other three fingers of each hand so that they are relaxed and slightly apart. Place the hands on the knees with the palms facing down. Relax the hands and arms.
Chin mudra is performed in the same way as jnana mudra, except that the palms of both hands face upwards, with the backs of the hands resting on the knees. Relax the hands and arms. Sequence: One of these two mudras should be adopted whenever practising meditation, unless otherwise specified. Benefits: J nana mudra and chin mudra are simple but important psycho-neural finger locks which make meditation asanas more powerful. The palms and fingers of the hands have many nerve root endings which constantly emit energy. When the index finger touches the thumb, a circuit is produced which allows the energy that would normally dissipate into the environment to travel back through the body and up to the brain. When the fingers and hands are placed on the knees, the knees are sensitized, creating another pranic circuit that maintains and redirects prana within the body. In addition, placing the hands on the knees stimulates a nadi which runs from the knees, up the inside of the thighs and into the perineum. This nadi is known as gupta or the hidden nadi. Sensitizing this channel helps to stimulate the energies at mooladhara chakra. When the palms face upward in chin mudra, the chest area is opened up. The practitioner may experience this as a sense of lightness and receptivity, which is absent in the practice of jnana mudra.
Assume a comfortable meditation posture with the head and spine straight. Place the palms of the hands together with the fingers and thumbs straight and pointing away from the body. Keeping the pads of the index fingers together, turn the little, ring and middle fingers inwards so that the backs of the fingers are touching. Interlock the little, ring and middle fingers. Bring the thumbs towards the body and join the pads of the fingers together to form the base of a yoni or womb shape.
The interlocking of the fingers in this practice creates a complete cross-connection of energies from the right hand into the left and vice versa. As well as balancing the energies in the body, it helps to balance the activities of the right and left hemispheres of the brain.
Placing the tips of the index fingers and thumbs together further intensifies the flow of prana. This mudra makes the body and mind more stable in meditation and develops greater concentration, awareness and internal physical relaxation.
It redirects prana back into the body which would otherwise be dispersed through the hands and fingers. The elbows naturally tend to point to the side when performing this mudra which helps open up the chest area.
Sit in any comfortable meditation asana with the head and spine straight. Place the tips of the index fingers at the root of the thumbs, as in chin and jnana mudras, and join the tips of the middle and ring fingers to the tips of the thumbs. The little finger remains straight. Place the hands on the knees with the palms facing upward. Close the eyes and relax the whole body, keeping it motionless. Duration: This practice may be performed for up to 30 minutes. Awareness: Physical- on the breath in the chest area. Spiritual-on anahata chakra. Benefits: This mudra diverts the flow of prana from the hands to the heart area, improving the vitality of the heart. The middle and ring fingers relate directly to nadis connected with the heart, while the thumb closes the pranic circuit and acts as an energizer, diverting the flow of prana from the hands to these nadis . Hridaya mudra is therefore beneficial for the heart. It is very simple and may be used safely and easily, even in acute situations. The heart is the centre of emotion. Hridaya mudra helps to release pentup emotion and unburden the heart. It may be practised during emotional conflict and crisis.
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What is Yoga Asana? All ABOUT YOGA ASANA In the Yoga Sutras of Patanjali there is a concise definition of yogasana: “Sthiram sukham aasanam “, meaning ‘that position which is con1fortable and steady’. In this context, asanas are practised to develop the ability to sit …
Everybody would like to try HANDSTAND – Adho mukha Virkshasana (downward facing tree -handstand ), But it’s not that easy, many teachers try to instruct you in a handstand, but still, you struggle, why? A teacher can instruct you but can’t help you to hold a handstand, that’s why if you are trying to do a handstand, follow the instructions of your teacher and only self-practice can bring improvement to your handstand.
If you’re a beginner and want to try handstand and need instruction , here are some handstand tips, so you can improve your practice without anyone’s help,
So these tips I can suggest for beginners and you won’t get any injuries, 80% I believe,
if you don’t have headache and you have mostly problem of headache, so handstand can help you to relief from headache.
hormonal balance – when fresh blood enters into your head , which stimulates your pitutary gland which is master gland,, and maybe you know why it is good,
face problem- if you want to look young and energetic ,so this pose is best for you, cause fresh blood enters into your facial muscles ,which helps to remove all kind of bad things form your face and make it glow, now forget fairness creams and go for handstand,
hair lose – good for scalp and hair follicle,
strenghthen your whole body,
NO anxiety , depression. fatigue etc
decompress your spine.
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Bhujangasana : Cobra pose ‘Bhujanga’ means cobra in Sanskrit. This asana is called Bhujangasana as the raised trunk, neck and head while practicing it resembles a cobra rearing its hood about to strike, while the joined and stretched legs resemble its tail. What are the …
kapalbhati : Types & Benefits Kapalbhati is a part of Kriya Pranayama where one forcefully exhales rapidly in short bursts. yoga Practitioners claim that it helps in cleaning lungs and in exercising the abdominal muscles, an ideal way to reduce tummy fat. The word ‘Kapalbhati’ …
As children we are taught how to walk, talk, eat but nobody has every taught us how to breath correctly, by learning how to breath correctly one can deal with stress in a much more safe manner and this will also impact our overall health by calming the mind, soothing the nervous system and making the mind more alert and sharp. The yogic philosophy explains very well the different types of breathing and the most important muscle in the breathing process is the diaphragm. Movement of the diaphragm signifies that the lower lobes of the lungs are being utilized. The proper use of the diaphragm causes equal expansion of the alveoli, improves lymphatic drainage from basal parts of the lungs, massages the liver, stomach, intestines and other organs that lie immediately beneath it, exerts a positive effect on the cardiac functions and coronary supply, and improves oxygenation of the blood and circulation.
This is a simple technique which introduces practitioners to their own respiratory system and breathing patterns. It is very relaxing and may be practised at any time. Awareness of the breathing process is itself sufficient to slow down the respiratory rate and establish a more relaxed rhythm.
Natural breathing Sit in a comfortable meditation posture or lie in shavasana and relax the whole body. Observe the natural and spontaneous breathing process. Develop total awareness of the rhythmic flow of the breath. Feel the breath flowing in and out of the nose. Do not control the breath in any way. Notice that the breath is cool as it enters the nostrils and warm as it flows out. Observe this with the attitude of a detached witness. Feel the breath flowing in and out at the back of the mouth above the throat. Bring the awareness down to the region of the throat and feel the breath flowing in the throat. Bring the awareness down to the region of the chest and feel the breath flowing in the trachea and bronchial tubes. Next, feel the breath flowing in the lungs. Be aware of the lungs expanding and relaxing. Shift the attention to the ribcage and observe the expansion and relaxation of this area. Bring the awareness down to the abdomen. Feel the abdomen move upward on inhalation and downward on exhalation. Finally, become aware of the whole breathing process from the nostrils to the abdomen and continue observing it for some time. Bring the awareness back to observing the physical body as one unit and open the eyes.
Abdominal or diaphragmatic breathing is practised by enhancing the action of the diaphragm and minimizing the action of the ribcage. The diaphragm is a domed sheet of muscle that separates the lungs from the abdominal cavity and, when functioning correctly, promotes the most efficient type of breathing. It is the effect of the diaphragm rather than the diaphragm itself that is experienced as the stomach rises and falls, but sensitivity will come with practice. During inhalation the diaphragm moves downward, pushing the abdominal contents downward and outward. During exhalation the diaphragm moves upward and the abdominal contents move inward. Movement of the diaphragm signifies that the lower lobes of the lungs are being utilized. The proper use of the diaphragm causes equal expansion of the alveoli, improves lymphatic drainage from basal parts of the lungs, massages the liver, stomach, intestines and other organs that lie immediately beneath it, exerts a positive effect on the cardiac functions and coronary supply, and improves oxygenation of the blood and circulation. Abdominal breathing is the most natural and efficient way to breathe. However, due to tension, poor posture, restrictive clothing and lack of training, it is often forgotten. Once this technique again becomes a part of daily life and correct breathing is restored, there will be a great improvement in the state of physical and mental well-being.
Abdominal (or diaphragmatic) breathing Lie in shavasana and relax the whole body. Place the right hand on the abdomen just above the navel and the left hand over the centre of the chest. Observe the spontaneous breath without controlling it in any way. Let it be absolutely natural. To practise abdominal breathing, feel as though you are drawing the energy and breath in and out directly through the navel. The right hand will move up with inhalation and down with exhalation. The left hand remains almost still. Let the abdomen relax. Do not try to force the movement In any way. Do not expand the chest or move the shoulders. Feel the abdomen expanding and contracting. Continue breathing slowly and deeply.
Inhale while expanding the abdomen as much as is comfortable, without expanding the ribcage. At the end of the inhalation, the diaphragm will be compressing the abdomen and the navel will be at its highest point. On exhalation, the diaphragm moves upward and the abdomen moves downward. At the end of the exhalation, the abdomen will be contracted and the navel compressed towards the spine. Continue for a few minutes. Relax any effort and once again watch the spontaneous breathing pattern. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.
Thoracic breathing utilizes the middle lobes of the lungs by expanding and contracting the ribcage. It expends more energy than abdominal breathing for the same quantity of air exchange. It is often associated with physical exercise and exertion, as well as stress and tension; when combined with abdominal breathing, it helps the body to obtain more oxygen. However, the tendency in many people is to continue this type of breathing instead of abdominal breathing long after the stressful situation has passed, creating bad breathing habits and continued tension.
Thoracic breathing Sit in a meditation posture or lie in shavasana and relax the whole body. Maintain unbroken awareness of the natural breath for some time, concentrating on the sides of the chest. Discontinue any further use of the diaphragm and begin to inhale by slowly expanding the ribcage. Feel the movement of the individual ribs outward and upward, and be aware of this expansion drawing air into the lungs. Expand the chest as much as possible. Exhale by relaxing the chest muscles. Feel the ribcage contracting and forcing the air out of the lungs. Breathe slowly and deeply through the chest with total awareness. Do not use the diaphragm. Continue thoracic breathing for a few minutes, pausing slightly after each inhalation and exhalation. Relax any effort and once again watch the spontaneous breathing pattern. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.
Clavicular breathing is the final stage of total ribcage expansion. It occurs after the thoracic inhalation has been completed. In order to absorb a little more air into the lungs, the upper ribs and the collar bone are pulled upwards by the muscles of the neck, throat and sternum. This requires maximum expansion on inhalation and only the upper lobes of the lungs are ventilated. In daily life, clavicular breathing is only used under conditions of extreme physical exertion and when experiencing obstructive airway diseases such as asthma ..
Clavicular breathing Lie in shavasana and relax the whole body. Maintain unbroken awareness of the natural breath for some time, concentrating on the sides of the chest. Perform thoracic breathing for a few minutes. Inhale, fully expanding the ribcage. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and collar bone should also move up slightly. This will take some effort. Exhale slowly, first releasing the lower neck and upper chest, then relaxing the rest of the ribcage back to its starting position. Continue for a few more breaths, observing the effect of this type of breathing. Relax any effort and once again watch the spontaneous breathing pattern. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.
Yogic breathing combines the previous three techniques. It is used to maximize inhalation and exhalation. Its purpose is to gain control of the breath, correct poor breathing habits and increase oxygen intake. It may be practised at any time and is especially useful in situations of high stress or anger for calming the nerves. However, while its inclusion in a daily yoga program will correct and deepen natural breathing patterns, yogic breathing itself should not be performed continually.
Yogic breathing Sit in a meditation posture or lie in shavasana and relax the whole body. Inhale slowly and deeply, allowing the abdomen to expand fully. Try to breathe so slowly that little or no sound of the breath can be heard. Feel the air reaching into the bottom of the lungs. At the end of abdominal expansion, start to expand the chest outward and upward. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and collar bone should also move up slightly. Some tension will be felt in the neck muscles. The rest of the body should be relaxed. Feel the air filling the upper lobes of the lungs. This completes one inhalation. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point. There should be no jerks or unnecessary strain. The breathing should be like the swell of the sea. Now start to exhale.
First, relax the lower neck and upper chest, then allow the chest to contract downward and then inward. Next, allow the diaphragm to push upward and toward the chest. Without straining, try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. The entire n1ovement should be harmonious and flowing. Hold the breath for a few seconds at the end of exhalation. This completes one round of yogic breathing. At first perform 5 to 10 rounds and slowly increase to 10 minutes daily. Relax any etlort and once again watch the spontaneous breathing pattern. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes. Practice note: The main requirement in pranayama is that respiration be con1fortable and relaxed. Consequently, once awareness and control of the breathing process has been established, the clavicular technique is dropped and yogic breathing is modified to become a combination of abdominal and thoracic breathing. The breath should flow naturally and not be forced.
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What is three main nadis ? Only when life enters into Sushmana life really begins! The human body is a very complex system and within this there is an invisible network that is unknown to many, at the base of the spine lies the Kundalini …
