Wonderful, phenomenal advice from http://www.sivananda.org/teaching
Swami Vishnudevananda condensed the essence of the yoga teachings into five principles for physical and mental health as well as spiritual growth. These are the core teachings of the Sivananda Yoga Vedanta Centres and Ashrams.
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.
There are numerous modern physical culture systems designed to develop the muscles through mechanical movements and exercises. As Yoga regards the body as a vehicle for the soul on its journey towards perfection, Yogic physical exercises are designed to develop not only the body. They also broaden the mental faculties and the spiritual capacities.
The Yogic physical exercises are called Asanas, a term which means steady pose. This is because the Yoga Asana (or posture) is meant to be held for some time. However this is quite an advanced practice. Initially, our concern is simply to increase body flexibility.
The body is as young as it is flexible. Yoga exercises focus on the health of the spine, its strength and flexibility. The spinal column houses the all-important nervous system, the telegraphic system of the body. By maintaining the spine’s flexibility and strength through exercise, circulation is increased and the nerves are ensured their supply of nutrients and oxygen.
The Asanas also affect the internal organs and the endocrine system (glands and hormones).
Swami Vishnudevananda recommended daily practice of the 12 Basic Asanas. Traditionally, Yogis practice Surya Namaskar, the sun salutation, before the Asanas.
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.
Most people use only a fraction of their lung capacity for breathing. They breathe shallowly, barely expanding the ribcage. Their shoulders are hunched, they have painful tension in the upper part of the back and neck, and they suffer from lack of oxygen. They should learn the full Yogic breathing.
Actually, none of these types are complete. A full Yogic breath combines all three, beginning with a deep breath and continuing the inhalation through the intercostal and clavicular areas.
To get the feel of proper diaphragmatic breathing, wear loose clothing and lie on the back. Place the hand on the upper abdomen, where the diaphragm is located. Breathe in and out slowly. The abdomen should expand outward as you inhale and contract as you exhale. Try to get the feeling of this motion.
Once you feel proficient in the practice of the abdominal breathing you will be ready to learn the Full Yogic Breathing. Breathe in slowly, expand the abdomen, then the ribcage, and finally the upper portion of the lungs. Then, breathe out in the same manner, letting the abdomen cave in as you exhale. This is the Yogic complete breath.
By far the most important thing about good breathing is the Prana, or subtle energy of the vital breath. Control of the Prana leads to control of the mind. Breathing exercises are called Pranayamas, which means to control the Prana.
The two main Pranayamas taught in the Sivananda Ashrams and Centres are Kapalabhati and Anuloma Viloma.
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.
When the body and the mind are constantly overworked, their natural efficiency to perform work diminishes. Modern social life, food, work and even the so-called entertainment, such as disco dancing, make it difficult for modern people to relax. Many have even forgotten that rest and relaxation are nature’s way of recharging. Even while trying to rest, the average person expends a lot of physical and mental energy through tension. Much of the body’s energy is wasted uselessly.
More of our energy is spent in keeping the muscles in continual readiness for work than in the actual useful work done. In order to regulate and balance the work of the body and mind, it is best to learn to economize the energy produced by our body. This may be done by learning to relax.
It may be remembered that in the course of one day, our body usually produce all the substances and energy necessary for the next day. But it often happens that all these substances and energy may be consumed within a few minutes by bad moods, anger, injury or intense irritation. The process of eruption and repression of violent emotions often grows into a regular habit. The result is disastrous, not only for the body, but also for the mind.
During complete relaxation, there is practically no energy or “Prana” being consumed, althouth a little is keeping the body in normal condition while the remaining portion is being stored and conserved.
In order to achieve perfect relaxation, three methods are used by yogis: “Physical”, “Mental”, and “Spiritual” relaxation. Relaxation is not complete until the person reaches that stage of spiritual relaxation, which only advanced spiritual aspirants know.
We know that every action is the result of thought. Thoughts take form in action, the body reaching to the thought. Just as the mind may send a messeage to the muscels ordering them to contract, the mind may also send another message to bring the relaxation to the tired muscles.
Physical relaxation first begins with the toes and then moves upward. The autosuggestion pases through the muscles and reaches the eyes and ears at the top. Then, slowly, messages are sent to the kidneys, liver and the other internal organs. This relaxation position is known as Savasana, or the Corpse Pose. For further reading, please see chapter 6 of the Complete Illustrated Book of Yoga by Swami Vishnudevananda.
When experiencing mental tension, it is advisable to breathe slowly and rhythmically for a few minutes. Soon the mind will become calm. You may experience a kind of floating sensation.
However one may try to relax the mind, all tensions and worries cannot be completely removed until one reaches spiritual relaxation.
As long as a person identifies with the body and the mind, there will be worries, sorrows, anxieties, fear and anger. These emotions, in turn bring tension. Yogis know that unless a person can withdraw from the body/mind idea and separate himself from the ego-consciousness, there is no way of obtaining complete relaxation.
The yogi identifies himself with the all pervading, all-powerful, all-peaceful and joyful self, or pure consciousness within. He knows that the source of all power, knowledge, peace and strength is in the self, not in the body. We tune to this by asserting the real nature, that is “I am that pure consciousness or self”. This identification with the self completes the process of relaxation.
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.
The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested and promote health. Simple meals aid the digestion and assimilation of foods. Nutritional requirements fall under five categories: protein, carbohydrates, minerals, fats and vitamins. One should have a certain knowledge of dietetics in order to balance the diet. Eating foods first-hand from nature, grown in fertile soil (preferably organic, free from chemicals and pesticides) will help ensure a better supply of these nutritional needs. Processing, refining and overcooking destroy much food value.
There is a cycle in nature known as the “food cycle” or “food chain”. The Sun is the source of energy for all life on our planet; it nourishes the plants (the top of the food chain) which are then eaten by animals (vegetarian), which are then eaten by other animals (carnivores). The food at the top of the food chain, being directly nourished by the Sun, has the greatest life promoting properties. The food value of animal flesh is termed as “second-hand” source of nutrition, and is inferior in nature. All natural foods (fruits, vegetables, seeds, nuts and grains) have, in varying quantities, different proportions of these essential nutrients. As source of protein, these are easily assimilated by the body. However, second-hand sources are often more difficult to digest and are of less value to the body’s metabolism.
Many people worry about whether they are getting enough protein, but neglect other factors. The quality of the protein is more important than the quantity alone. Dairy products, legumes, nuts and seeds provide the vegetarian with an adequate supply of protein. The high protein requirement still being used by many Health Departments is based on antiquated data and has been scientifically disproved many times in the laboratory.
A healthy motto is: “Eat to live, not live to eat”. It is best if we understand that the purpose of eating is to supply our being with the lifeforce,or Prana, the vital life energy. So the greatest nutritional plan for the Yoga student is the simple diet of natural fresh foods.
However, the true Yogic diet is actually even more selective than this. The Yogi is concerned with the subtle effect that food has on his mind and astral body. He therefore avoids foods which are overly stimulating, preferring those which render the mind calm and the intellect sharp. One who seriously takes to the path of Yoga would avoid ingesting meats, fish, eggs, onions, garlic, coffee, tea (except herbal), alcohol and drugs.
Any change in diet should be made gradually. Start by substituting larger portions of vegetables, grains, seeds and nuts until finally all flesh products have been completely eliminated from the diet.
The Yogic diet will help you attain a high standard of health, keen intellect and serenity of mind. To really understand the Yogic approach to diet one has to get familiar with the concept of the 3 Gunas or qualities of nature.
The Complete Illustrated Book of Yoga by Swami Vishnudevananda
The Sivananda Companion Book of Yoga by the Sivananda Yoga Centres.
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.
When the surface of a lake is still, one can see to the bottom very clearly. This is impossible when the surface is agitated by waves. In the same way, when the mind is still, with no thoughts or desires, you can see the “Self” this is called Yoga.
We can control the mental agitation by two means: by concentrating the mind either externally or internally. Internally, we focus on the “Self” or the consciousness of “I am”. Externally, we focus on anything other than the “Self” or “I am”.
When we take up some recreation on putting the ball into the hole (golf), the other thoughts are slowed down or stilled. We feel we have played a good game when we have achieved perfect concentration. The happiness we experience comes, not because the ball being put in the hole eighteen times, but because we have achieved perfect concentration eighteen times. At that time, all the worries and problems of the world disappeared.
The mental ability to concentrate is inherent to all; it is not extraordinary or mysterious. Meditation is not something that a Yogi has to teach you; you already have the ability to shut out thoughts.
The only difference between this and meditation (the positive way), is that generally we have learned to focus the mind externally on objects. When the mind is fully concentrated, time passes unnoticed, as if it did not exist. When the mind is focused, there is no time! Time is nothing but a modification of the mind. Time, Space, and causation and all external experiences are mental creation.
All happiness achieved through the mind is temporary and fleeting; it is limited by nature. To achieve that state of lasting happiness and absolute peace, we must first know how to calm the mind, to concentrate and go beyond the mind. By turning the mind’s concentration inward, upon the self, we can deepen that experience of perfect concentration. This is the state of Meditation”.
Meditation is an experience that cannot be described, just as colors cannot be described to a blind man. All ordinary experience is limited by Time, Space and Causation. Our normal awareness and understanding do not transcend these bounds.
Finite experience, which is measured in terms of past, present and future, cannot be transcendental. Concepts of time are illusory, for they have no permanence. The present, immeasurably small and fleeting, cannot be grasped. Past and future are non-existent in the present. We live in illusion.
The meditative state transcends all such limitations. In it there is neither past nor future, but only the consciousness of “I am” in the eternal NOW. It is only possible when all mental modifications are stilled.
The closest analogous state that we can experience is deep sleep, in which there is neither time, nor space, nor causation. Meditation, however, differs from deep sleep, for it works profound changes in the psyche. By curbing and stilling the oscillations of the mind, meditation brings mental peace.
On the physical level, meditation helps to prolong the body’s anabolic process of growth and repair, and to reduce the catabolic or decaying process. Ordinarily the anabolic process predominates until the age of 18. From 18 to 35 there is balance between the two, and after 35 the catabolic process dominates. Meditation can significantly reduce the catabolic decline. This is because of the innate receptivity of the body cells.
Each of our body cells is governed by the instinctive subconscious mind. They have both an individual and a collective conciousness. When the thoughts and desires pour into the body, the cells are activated; the body always obeys the group demand. It has been scientifically proven that positive thoughts bring positive result to cells. As meditation brings about a prolonged positive state of mind, it rejuvenates body cells and retards decay.
One cannot learn to meditate, anymore than one can learn to sleep. one falls into both states. There are certain points to remember regarding the techniques and stages of meditation.
If you meditate for half an hour daily, you will be able to face life with peace and spiritual strength. Meditation is the most powerful mental and nerve tonic. Divine energy freely flows to the adept during meditation, and exerts a benign influence on the mind, nerves, sense organs and body. It opens the door to intuitive knowledge and realms of eternal bliss. The mind becomes calm and steady.
The Complete Illustrated Book of Yoga by Swami Vishnudevananda
The Sivananda Companion Book of Yoga by the Sivananda Yoga Centres.
Visit Alan Dolan, a Transformational Breathing Facilitator, at the Special Yoga Centre in Kensal Rise.
On average, people use 25% of their respiratory system. Did you know that over 70% of detoxification occurs from the breath?
Contact: www.thespecialyogacentre.org.uk 020 8968 1900 www.breathguru.com
Yogi London Nominate your yoga teacher
Colby pursued her Yoga Alliance teacher training in Austin, Texas, USA following University studies, where she first discovered Yoga. She thrives in guiding others to stretch all forms of potential as a Hatha Yoga instructor, Gold-level PiYo Instructor, Group Fitness Instructor, Zumba Instructor, and Lifestyle and Weight Management Coach in association with the European Register of Exercise Professionals, England Athletics and American Council on Exercise.
Colby’s desire to pursue yoga evolved as a natural extension of her life-long love of dance and movement. She loves the transportability of yoga, and teaches for the purpose of sharing opportunities to tap in, return to the core, and savor instantaneous escapes. Extending her desire to promote optimum health, she also co-hosts Lush Escapes, offering retreats which introduce the amazing benefits of raw foods and yoga, empowering participants to integrate simple yet significant techniques to fuel and support their own ambitious lifestyles. Whether you’re new to the mat or a long-time yogi, Colby’s interpretation of Yoga will invite you to discover new ways to de-stress, explore, and celebrate the mind, body and spirit with breath-synchronous postures and relaxation exercises to rejuvenate and energise.
Colby’s encouraging guidance calls upon your own intuition for injury prevention, healing and overall well-being to build upon the health you own today, with every intention that you’ll walk away feeling lighter, stronger, and supported in your journey.
| Name of yoga teacher | Colby Hanks |
| When? | Daily |
| Style of yoga | Hatha Flow, Restorative, PiYo – Yoga/Pilates Hybrid |
| Where? | Chelsea, Kensington, Wandsworth, Fulham |
Leave a question for Colby below
Heres the latest blog from our friend, Pamela Holtzman.
If you feel like an “old dog” – it’s time you learned some new tricks. And I’m not talking about rolling over and playing dead. I’m talking about tricks that make you feel alive and vital rather than atrophied.
Trick one:
Don’t stop! The more you move – the more you’ll move. Stay flexible, strong and work on endurance. It doesn’t matter how you do it. Just exercise in some form for 30 minutes 5-6 days/week. Even if you take 3 -10 minute walks every day. You’re doing it!
Always do some light stretching, when you get up in the morning and before exercising. If you do, you won’t have injuries and will be less likely to have muscle soreness. Think about doing your exercise with intervals, fast-slow-fast (good for the heart).
Exercise increases endorphins (the ‘feel good’” hormone) that decrease pain. Free radicals are reduced through oxygenation, reducing inflammation. Your brain benefits from better circulation and blood flow. Let’s see – joints, heart, lungs, muscles, bone. Pretty much every part of your body will benefit from regular exercise. That’s a good trick.
Trick two:
Work on your relationships. Start with yourself. Soften. Forgive your past mistakes. Become a better person. Treat those you love with care and kindness. Be a love-finder, not a fault-finder. Your heart and your soul will be filled with a feeling of abundance and connectedness. This is essential for good health.
Trick three:
Learn how to slow down. Not because you’re “old”. But slowing down in order to be fully present, mindful, appreciative, and aware of where you are inside and what’s going on around you.
Meditation is focused awareness. It comes with calming and quieting your body and mind. Bringing your focus to your breath takes you out of your thoughts. Breathe in deeply, think “open.” Feel your body opening up and receiving the breath. Breathing out slowly, think “release.” Allowing all the tensions and discomfort in your body to flow out with the breath. As thoughts arise, gently disengage from them, and refocus on the breath.
Twice daily, create a meditation practice for 15 -20 minutes, morning and night. Sit comfortably, spine erect, eyes closed, and breathe slowly and deeply. “Open.” “Release.” Place your mental awareness in “spacious mind.” Quiet your thoughts. There are many kinds of meditation, discover the one that works for you. Do it every day. Don’t worry about “getting it right.” That’s why it’s called a practice.
Trick four:
Eat whole foods. Think of all the colors in the rainbow and eat fruits and vegetables to get the optimal phyto-nutrients, vitamins and minerals, available for a balanced diet.
Trash anything in your fridge or cabinets that are processed, have hydrogenated fats, high fructose corn syrup, or chemical additives. If you want to eat junk food – make it yourself. At least you’ll know it’s fresh and what’s in it. Don’t shop center aisles in the grocery store if you can help it. Stay on the periphery of the store where the fresh foods are. Try farmers markets or international food markets for less pricey fruits and veggies.
Give up “white foods” (white rice, pasta, white breads), and experiment with whole grains. Here are a few simple rules: start with a protein breakfast every day, eat small meals throughout the day (like a baby). This helps metabolism and keeps your energy even throughout the day. Drink 6-8 glasses of water, green tea, or clear broth. (Force yourself – this is really important). Your body is 60% water.
Eating well can become habit forming. The body craves it. The more you live healthy, the more you’ll want to.
So here are some fringe benefits you can expect from regular practice of your new tricks: decreased stress, longevity, good health, no medical bills, increased socialization, flexibility, strength and endurance, and it’s cost efficient!
Sounds too simple? Then why aren’t you doing it? Your life depends on it!
To learn more about a healthy lifestyle program check out: HEALTHY LIFESTYLE Path of Wellness, my recently published book, available on my website: Pamelaholtzman.com.
Here’s to you KID!
Here’s another great post by our friend Anja
The lotus flower, quite rightly, symbolises spirituality and growth. Many also see the Lotus as a symbol of a of Buddhism, of temples, even yoga studios and logos of holistic practitioners…
There is a Buddhist text called the Lotus Sutra and the flower is often mentioned in this spiritual work. The Lotus grows in mud and mucky water. However, despite this, it flourishes and grows towards the sun and turning into a beautiful flower. Just like we may have dark and unpleasant experiences, we also have the potential to flourish into amazing beings.
My favourite quote about the Lotus is from the Chandogya-Upanishad:
“In this body, the town of Spirit, there is a house shaped like a Lotus, and in this house there is a little space. One should know what is there… In that space within the heart there is as much as there is in the whole World outside. Heaven, Earth, fire, wind, sun, moon, lightning, stars; whatever is and is not, everything is there. That space is the home of Spirit. Self is there beyond decay and death, sin and sorrow, hunger and thirst. Self stays in the heart. Who knows this enjoys the Kingdom of Heaven.”
Now, the lotus posture, padmasana, may look like a pretzel and completely out of our body’s comfort zone. But even as you sit cross-legged, on your heels or in a chair for meditation think of a very steady seat, feeling complete grounded. You can imagine your hips and legs being steady and releasing downwards. From this foundation let your spine rise, the crown of the head lift as if towards the Sky or the Sun. Just like a lotus flower rising from the mud. Bring your awareness to your heart centre. Meditating on the quote form the Chandogya Upanishad know that everything you need is right there.
Anja enjoy teaching yoga and share the knowledge of a yogic and ayurvedic lifestyle in SW London (Streatham, Balham, Chelsea and Parson’s Green). You can join us for a 2 1/2 hour Spring Clean Yoga Workshop in South London Sunday the 17th of April. Please look at www.yogaembodied.com for further details on workshops, clinics, timetable and listen (and practise to) to a full class online. Sign Up for her newsletter andemail if you would like to her to discuss a specific topic or yoga posture.
Anja is yoga teacher specialising in Vinyasa Flow (all levels), Pregnancy Yoga and Postnatal Yoga. She has several qualifications including teacher training programs with Barbara Harding, Sivananda and Seane Corn (Vinyasa Flow). She also had the pleasure of attending teacher workshops with Shiva Rea. Her pregnancy, postnatal and perinatal yoga training has been inspired by many teachers including Françoise Barbira Freedman, Birthlight, Uma Dinsmore Tuli and Claire Missingham’s specialist Teacher Training courses.
She has a BSc and PGDip in Ayurveda from Middlesex University. This qualifies her to practice as an Ayurvedic practitioner, advising on herbs, lifestyle, diet as well as giving body treatments including massage.
Visit www.yogaembodied.com for further detail and to sign up for her newsletter. You can also find her info@yogaembodied.com, Twitter (twitter.com/anjayogini) and Facebook (www.facebook.com/yogaembodied)
Fantastic free introduction to meditation from our friends at Headspace through the Guardian: http://www.guardian.co.uk/lifeandstyle/video/2011/jan/20/health-and-wellbeing-fitness
Our thoughts today are towards the catastrophic events that are happening around the world. We can focus our yoga practice and our intentions on those who are suffering and those whose needs are greater than our own. There is real power in collective consciousness so contribute your thoughts today with a visualisation to cool down the nuclear reactor.
Be proactive by sending your positive intentions to cool down the nuclear reactors which were damaged during the recent earthquake in Japan. Use this visualization as a guide to focus your intentions on sending healing energy to the reactors.
Recommended by Nicky McGinty
On deck this week for subscribers is an all-new class covering the basics with Adi – entitled “The Ground Up.” If you’re new to the practice of yoga, this is an excellent place to start. This class will reacquaint you with the relationship of your body in space and make sure you’re set up with a solid foundation.
Free members: in this week’s free class check out some Energy Boosting Backbends with Neesha! This all-levels heart-opening class will show you how to observe and plug into the electrical currents of your body to energize and revitalize!
Wednesday’s Studio Session brings the conclusion of Neesha’s expanded look at the Bird of Paradise pose. Continue to open your shoulders and hips while working your hamstrings at a much more intensive level and pinnacle with this challenging deep one-legged balancing pose.
Sarah offers no less than 16 Poses to change your life in Friday’s Studio Session. Incorporating these challenging poses into your regular practice will help move you through your full range of motion. Postures that cleansing your organs and glands will uplift your overall mood!
We at YOGILONDON did rather enjoy these pictures of Santra’s 15 minutes morning yoga stretches.
