How to do Surya Namaskar

Sun Salutation – The Perfect Yoga Workout

If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.

Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 ). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.

Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation,  followed by other yoga poses and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.

Courtesy:
http://www.artofliving.org/in-en/yoga/yoga-poses/sun-salutation (with video and pictures)

International Yoga Day: Swami Vivekananda's Views on Yoga and Pranayama

A series of exercises, physical and mental, is to be gone through every day, until certain higher states are reached. Therefore it is quite necessary that we should find a posture in which we can remain long. That posture which is the easiest for one should be the one chosen. For thinking, a certain posture may be very easy for one man, while to another it may be very difficult. We will find later on that during the study of these psychological matters a good deal of activity goes on in the body. Nerve currents will have to be displaced and given a new channel. New sorts of vibrations will begin, the whole constitution will be remodelled as it were. But the main part of the activity will lie along the spinal column, so that the one thing necessary for the posture is to hold the spinal column free, sitting erect, holding the three parts — the chest, neck, and head — in a straight line. Let the whole weight of the body be supported by the ribs, and then you have an easy natural postures with the spine straight. You will easily see that you cannot think very high thoughts with the chest in...

After one has learned to have a firm erect seat, one has to perform, according to certain schools, a practice called the purifying of the nerves. This part has been rejected by some as not belonging to Raja-Yoga, but as so great an authority as the commentator Shankarâchârya advises it, I think fit that it should be mentioned, and I will quote his own directions from his commentary on the Shvetâshvatara Upanishad: "The mind whose dross has been cleared away by Pranayama, becomes fixed in Brahman; therefore Pranayama is declared. First the nerves are to be purified, then comes the power to practice Pranayama. Stopping the right nostril with the thumb, through the left nostril fill in air, according to capacity; then, without any interval, throw the air out through the right nostril, closing the left one. Again inhaling through the right nostril eject through the left, according to capacity; practicing this three or five times at four hours of the day, before dawn, during midday, in the evening, and at midnight, in fifteen days or a month purity of the nerves is attained; then begins Pranayama."

(Excerpted from Complete Works of Swami Vivekananda, Volume 1, Raja Yoga)

Make Your Mind Powerful With Yoga

Radhika Ravi Ranjan

Our mind can be the solution to our problems or the source of all our problems, says Dr Swami Shankardev Saraswati. It is where all our thoughts arise, where ideas concretise, where we decide whether we are happy or sad. Therefore, harnessing our mind and our thoughts is crucial to our sense of well-being and happiness.

When the mind is silent and peaceful, it becomes very powerful. It can become a receptor of bliss and wisdom, enabling life to become a spontaneous flow and expression of joy and harmony. However, this inner silence cannot arise while there is a continual stream of disturbing thoughts and emotions. All this inner noise has to be removed before one can truly experience the soundless sound of inner silence.

This silence of the mind can be achieved through yoga. The aim of all yoga is to help people unfold their potential and become relaxed, strong and integrated beings. The first step is managing the mind. He says most people come to a yoga class without having worked with their minds.

Indeed, many people find that their mind is their biggest problem, because it is undeveloped and undisciplined. Majority of the people are forever seeking methods to calm and manage their minds. This is not an easy task primarily because the mind is a vast, luminous and creative power.

According to Dr Saraswati, it is because the mind is so powerful that it is difficult to manage. The untrained mind has been likened to a wild horse. Once tamed, it is a great friend; but untamed, it is a wild animal that can turn on us.

An untrained and undisciplined mind is a jumble of chaotic thoughts and feelings that can lead to poor perception, confusion and destructive emotions. A trained and disciplined mind, on the other hand, is a powerful tool that can think clearly, solve creatively and work to realise its desires and dreams.

There are methods in yoga by which people can discipline as well as enlighten their minds. Gradually, they become masters of powerful, happy, compassionate, and heart-centered minds.

Before one controls the mind, one must know the mind. The human mind has two parts - the lower and the higher. The lower mind is connected to the senses and allows us to conduct ourselves in the world. This, therefore, becomes our thinking mind. The higher mind is the subtle mind that links us to our higher consciousness. This, therefore, becomes our intuitive mind.

The lower mind has three main components: a rational, thinking mind, called manas in Sanskrit, a memory bank called chitta, and an ego or sense of individuality called ahamkara. Manas measures sense impressions and stores these in our chitta. The build-up of these impressions creates our ahamkara, our sense of who we are as human personalities.

The higher mind is called buddhi. It is connected to consciousness and has the characteristics of intelligence, intuition, knowledge, faith, generosity, compassion and wisdom. Usually, it is dominated by the louder and more compelling lower mind.

A yoga teacher can impart techniques about how the higher mind or buddhi can regulate the workings of the lower mind.

A monkey mind is precisely that - that which cannot be controlled easily and that which will behave impulsively and rashly, with no logical process. An undeveloped mind has been called the monkey mind for just those reasons. It is dominated by tamas, or darkness, represented by selfish thoughts, worry, insecurity, greed, rage, and petty judgments. Emotions and desires can erupt at any time, compelling one to act and react. When the monkey mind starts jumping around, the buddhi falls asleep.

Yogic and meditative processes help calm down the thoughts and emotions arising in our mind and allow the deeper and subtler intuitive elements to manifest. In yoga, the usual way to achieve our goal is to focus on the centre-point between the eyebrows, also called the third eye or ajna chakra. This is the point that controls both the higher mind as well as the lower mind.

One way to focus on the third eye is to chant Om. The root sound has a magical effect on the meditative process. Begin by sitting in a comfortable posture and emptying your mind of all thoughts. Then, direct attention to the eyebrow centre and visualise a point of light at this place. Now, chant the Om mantra for as long as your breath allows. Then simply sit in silence, noticing your state of deep relaxation and peace.

Another way to focus on the crucial eyebrow centre is to breathe through alternate nostrils, the yog called Pranayam. Inhale through one nostril, exhale through the other. Do the same with the other.

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What is Yoga?

Yoga Means Union

Although many people think this term refers to union between body and mind or body, mind and spirit, the traditional acceptance is union between the Jivatman and Paramatman that is between one's individual consciousness and the Universal Consciousness.

Therefore Yoga refers to a certain state of consciousness as well as to methods that help one reach that goal or state of union with the divine.

The 5 Points of Yoga

1. Proper Exercise (Asanas)

Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will ensue with time. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life.

2. Proper Breathing (Pranayama)

Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity.

3. Proper Relaxation (Savasana)

Long before the invention of cars, planes, telephones, computers, freeways and other modern triggers of stress, the Rishis (sages or seers) and Yogis of yore devised very powerful techniques of deep relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep sense of inner peace.

4. Proper Diet (Vegetarian)

Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lacto-vegetarian diet. This is an integral part of the Yogic lifestyle.

5. Meditation (Dhyana)

Here is the most important point of all, we become what we think. Thus we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practicing the teachings of the philosophy of Vedanta. The mind will be brought under perfect control by regular practice of meditation.

The 4 Paths of Yoga

There are four main paths of Yoga - Karma Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga. Each is suited to a different temperament or approach to life. All the paths lead ultimately to the same destination - to union with Brahman or God - and the lessons of each of them need to be integrated if true wisdom is to be attained.

Karma Yoga, The Yoga of Action

It is the path chosen primarily by those of an outgoing nature. It purifies the heart by teaching you to act selflessly, without thought of gain or reward. By detaching yourself from the fruits of your actions and offering them up to God, you learn to sublimate the ego. To achieve this, it is helpful to keep your mind focused by repeating a mantra while engaged in any activity.

Bhakti Yoga, The Path of Devotion or Divine Love

This path appeals particularly to those of an emotional nature. The Bhakti Yogi is motivated chiefly by the power of love and sees God as the embodiment of love. Through prayer, worship and ritual he surrenders himself to God, channelling and transmuting his emotions into unconditional love or devotion. Chanting or singing the praises of God form a substantial part of Bhakti Yoga.

Jnana Yoga, The Yoga of Knowledge or Wisdom

This is the most difficult path, requiring tremendous strength of will and intellect. Taking the philosophy of Vedanta the Jnana Yogi uses his mind to inquire into its own nature. We perceive the space inside and outside a glass as different, just as we see ourselves as separate from God. Jnana Yoga leads the devotee to experience his unity with God directly by breaking the glass, dissolving the veils of ignorance. Before practicing Jnana Yoga, the aspirant needs to have integrated the lessons of the other yogic paths - for without selflessness and love of God, strength of body and mind, the search for self-realization can become mere idle speculation.

Raja Yoga, The Science of Physical and Mental Control

Often called the "royal road" it offers a comprehensive method for controlling the waves of thought by turning our mental and physical energy into spiritual energy. Raja Yoga is also called Ahtanga Yoga referring to the eight limbs leading to absolute mental control. The chief practice of Raja Yoga is meditation. It also includes all other methods which helps one to control body, energy, senses and mind. The Hatha-Yogi u ses Relaxation and other practices such as Yamas, Niyamas, Mudras, Bandhas etc.. to gain control of the physical body and the subtle life force called Prana. When body and energy are under control meditation comes naturally.

The Eight Limbs of Raja Yoga

Compiled by the Sage Patanjali Maharishi in the Yoga Sutras, the Eight Limbs are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the yogi to enlightenment. These 8 limbs are:

1. Yamas - The Yamas or restraints (Don'ts) are divided into five moral injuctions, aimed at destroying the lower nature. They should all be practiced and developped by the letter but also more importantly in the spirit. They should all be practiced in word, thought and deed.

a. Ahimsa or non-violence

b. Satyam or truthfulness

c. Brahmacharya or moderation in all things (control of all senses). Also refers to celibacy

d. Asteya or non-stealing

e. Aparigraha or non-covetousness

2. Niyamas - The Niyamas or observances (Do's) are also divided into five and complete the ethical precepts started with the Yama.. These qualities are:

a. Saucha or purity - this internal and external cleanliness.

b. Santosha or contentment

c. Tapas or austerity

d. Swadhyaya or study of the sacred texts

e. Ishwara Pranidhana which is constantly living with an awareness of the divine Presence (surrender to God's Will)

3. Asanas - Postures

4. Pranayama - regulation or control of the breath. Asanas and Pranayama form the sub-division of Raja Yoga known as Hatha-Yoga

5. Pratyahara - withdrawal of the senses in order to still the mind.

6. Dharana - concentration. The last 3 steps constitute the internal practice of Raja Yoga. When Dharana is achieved, it leads to the next step:

7. Dhyana - meditation is that state of pure thought and absorption in the object of meditation. There is still duality in Dhyana. When mastered Dhyana leads to the last step:

8. Samadhi - the superconscious state. In Samadhi non-duality or oneness is experienced. This is the deepest and highest state of consciousness where body and mind have been transcended and the Yogi is one with the Self or God.

Disclaimer: For non-profit use only. Copyrighted material of International Sivananda Yoga Vedanta Centers, Val Morin, Quebec, Canada http://www.sivananda.org/teachings/yoga.html