Yog and Meditation Poses for beginner........

   Sanskrit Words, Asana Names, Mantras and Devotional Songs related to Yoga

Yoga – Union (original verb Yuj is to join) Yoga is to join Atman (individual consciousness) with Param Atman (universal consciousness)

Yogi / Siddha – One who has reached the state of Union.

Yogini – word used for woman who has reached the state of Union

Swami – One who has mastered himself (body + mind)

Mantra – (Mananat Trayate) One if repeated in mind protects / saves the person

Beeja mantra – Seed syllables, which do not have any literal meaning but create powerful vibrations of energy in mental and pranic body.

Japa – Repetition of mantra

Guru – Dispeller of darkness, who brings light / right knowledge to disciple

Guruvandana – Salutations to the Teacher.

Omkar – Universal sound / mantra.

Yoga Nidra – Yogic Sleep

Sadhaka – Disciple, practitioner or seeker of yoga

Atma –Soul, individual consciousness.

Paramatma – The universal consciousness

Shiva – pure consciousness, Lord Shiva (the master of universe), the destroyer

Shakti – pure energy, Goddess (the energy in the universe)

Vishnu – the operator of the universe, Lord Ram or Lord Krishna are incarnations of Vishnu

Bramha – the creator of the universe

Bramhan – true nature of consciousness

Ganesha – God of wisdom (God represented with elephant head)

Hanuman – The god of strength and intelligence (The monkey God)

Durga – Goddess or Cosmic mother, energy principle, depicted as beautiful goddess with 8 hands, riding on lion, carrying armour.

Kali – primal form of energy (violent form of energy), often depicted as black colored, wearing rosary of skulls, blood dripping from the tongue, having arms and thrashed head in hands.

Tantra – Tan = Tanoti + Tra = Trayati , expansion of mind and liberation of energy

Karma yoga – yoga of selfless action

Bhakti yoga – yoga of devotion

Jnana yoga – yoga of knowledge

Raja Yoga – ashtanga yoga or eight fold path

Hatha Yoga – yoga of balancing body and mind. ‘Ha’ means ‘Pingala Nadi’ or pranic energy on physical level and ‘Tha’ means ‘Ida Nadi’ pranic energy on mental level. Balance of physical and mental energies is Hatha

Kundalini Yoga– Yoga of awakening of Pranic energy (it is in dormant condition and practices of yoga awakens the energy)

Swara Yoga – Yoga of alternate nostril breathing, yoga of Pranic energy science

Nada Yoga – Yoga of sound

Kriya yoga – yoga of various teachniques from Tantra to lead to the higher states of awakening

Ashtanga Yoga: – The eightfold path of yoga.

I. Yama – Social ethics/discipline.

            - Ahimsa – Non violence.                

                        - Satya – Truth.

                        - Asteya – Non-stealing / non theft.

                        - Brahmacharya – Celibacy, sexual abstinence.

                        - Aparigraha – Non-hoarding, non possessiveness

             II. Niyama  - Self discipline.

               - Shaucha – Purity/cleanliness.

               -  Santosha – Contentment.

               - Tapa – Austerity.

               - Svadhyaya – Self study

               - Ishwara Pranidhana –Surrender to God.

            III. Asana – Posture, position

Sthira Sukham Aasanam  ||– Steady stable and comfortable state of the body 

            IV. Pranayama – Breath Control/ Control of the prana or vital energy, life force.

            V. Pratyahara – sense withdrawal.

            VI. Dharana – Concentration.

            VII. Dhyana – Meditation.

VIII. Samadhi – The union of individual consciousness and universal consciousness, self realization, salvation, nirvana

- Prana – Vital energy or life energy, on physical level Bio energy

- Nadi – psychic passage of pranic energy,

- Ida Nadi – Moon Nadi / left nostril / moon principle controlling mental energy.

- Pingala Nadi – Sun Nadi / right nostril / sun principle controlling pranic energy.

- Sushumna Nadi – Energy passage carrying kundalini energy along spinal column.

- Kundalini – Pranic Energy in 3 & ½ coiled form lying dormant at the root of spine.

- Chakra – Whirlpool of pranic energy or Vortex of pranic energy

- Mooladhar Chakra – (Root Support) Root charka located in the perineum region

   sacral plexus, related to perineal body.

- Swadhisthan Chakra – (center of self) 2^nd charka located at the tail bone or coccyx or 

   pelvic plexus, related to testes or overies.

- Manipura Chakra –(Jewel city) 3^rd charka located at Solar plexus, related to adrenal

   glands.

- Anahata Chakra – (Unbeaten Sound) Chakra located at cardiac plexus, related to

   thymus glands.

- Vishuddha Chakra – (purification center) Charka located at laryngeal plexus, related

   to thyroid glands.

- Ajna Chakra – (Command Center) charka located at cavernous plexus, related to

   pineal gland.

- Sahasrara Chakra – (Seat of Infinite) located along hypothalamic – pituitary axis,   

   related to pituitary gland.

YOGA SOPAN

 Names of Postures

- Shavasana  (The Corpse pose)

- Tadagasana (The pond pose)

- Sulabha Pavanamuktasana (The easy gas release pose)

- Ardhachakrasana (The half wheel pose)

- Anantasana (The pose of Lord Vishnu)

- Vajrasana (The thunderbolt pose)

- Januhastasana (The hand to knee pose)

- Hastashirasana (The hand to head pose)

- Ekapad Sahajahasta Bhujangasana (Easy hand cobra pose with one leg)

- Sahajahasta Bhujangasana (Easy hand cobra pose)

- Makarasana (The crocodile pose)

- Adhvasana (The reverse corpse pose/ the prone salutation pose)

- Dattamudra (The gesture of Lord Datta)

- Swastikasana (The auspicious pose)

-Parvatasana (The Mountain pose)

-Vrikshasana (The Tree pose)

-Padmasana (The Lotus pose)

-Dnyanmudra (The gesture of meditation)

-Bhramari (The humming bee breathing)

- Shitali/kaki mudra (The cooling breath/ the crow’s beak)

YOGA PRAVESH

Names of Postures

·         Suryanamaskara (Salutation to the Sun)

      

Suryanamaskara Mantra

OM RHAM MITRAYA NAMAHA(Rham is the Beeja Mantra, Salute to the friend of all

OM RHIM RAVAYE NAMAHA.( ...to the shining one)

OM RHUM SURYAYA NAMAHA. (...to one who induces activity)

OM RHAIM BHANAVE NAMAHA. (...to one who illumines)

OM RHOUM KHAGAYA NAMAHA.(...to one who moves quickly in the sky)

OM RHAH PUSHNE NAMAHA. (...to the imparter of strength)

OM RHAM HIRANYAGARBHAYA NAMAHA. (...to the golden cosmic self)

OM RHIM MARICHAYE NAMAHA. (... To the lord of the dawn)

OM RHUM ADITYAYA NAMAHA. (...to the son of Aditi, the cosmic mother)

OM RHAIM SAVITRE NAMAHA. (...to the Lord of creations)

OM RHOUM ARKAYA NAMAHA. (...to the one who is fit to be praised)

OM RHAH BHASKARAYA NAMAHA. (...to the one who leads to enlightenment)

OM SHRI SAVITRE SURYANARAYANAYA NAMAH

            The complete Mantra:

           

            OM RHAM RHIM RHUM RHAIM RHOUM RHAH,

            MITRA RAVI SURYA BHANU KHAGA PUSHAN HIRANYAGARBHA

            MARICHI ADITYA SAVITRU ARKA BHASKAREBHYO NAMO NAMAHA.

• Asanas in Prone position 

      - Saralahasta Bhujangasana (The straight hand cobra pose)

            - Vakrahasta Bhujangasana (The bend hand cobra pose)

            - Ardha Shalabhasana (The half- locust pose)

            - Shalabhasana (The locust pose)

            - Dhanurasana (The bow pose)

            - Naukasana (The boat pose)

            - Makarasana (The crocodile pose)

• Asanas in Supine position

      - Ekapada Uttanapadasana (The one leg raised pose)

            - Dwipada Uttanapadasana (The two legs raised pose)

            - Viparitakarni (The inverted pose)

            - Sarvangasana (The shoulder stand pose)

               – Jalandar bandh (The throat / chin lock)

               -  Matsya bandh (The fish lock)   

            - Ashwini  Mudra (The horse gesture)

            - Matsyasana (The fish pose)

            - Halasana (The plough pose)

            - Naukasana (The boat pose)

            - Pavanmuktasana (The gas-release pose)

            - Shavasana (The corpse pose)

• Asanas in sitting position

      - Dhyana Mudra (The meditation gesture)

      - Swastikasana (The auspicious pose)

            - Samasana (The balance pose)

            - Padmasana (The Lotus pose)

            - Baddha Padmasana (The tied lotus pose)

            - Utthita Padmasana (The lifted lotus pose)

            - Parvatasana (The Mountain pose)

            - Aakarna Dhanurasana (The stretched bow pose)

            - Padmasana Yogamudra (The lotus pose in a yogic gesture)

      - Vakrasana (The twisted pose)

      - Ardhamatsyendrasana (The half spinal twist)

      - Sharanagata Mudra (The gesture of surrender)

            - Vajrasana (The thunderbolt pose)

            - Vajrasana Yogamudra (The thunderbolt pose in a yogic gesture)

      - Ardha Paschimottanasana (The half-Forward bend pose)

      - Paschimottanasana (The Forward bend pose)

• Asanas in standing position

             - Vrikshasana (The tree pose)

             - Veerasana (The warrior’s pose)

             - Trikonasana (The traingle pose)

• Preparation for Pranayama - Controlling the vital energy/ breath control.

            - Puraka - Inhaling

            - Rechaka - Exhaling

            - Kumbhaka– Breath retention

            - Abhyantara Kumbhaka – Breath retention after inhaling.                                     - Bahya Kumbhaka – Breath retention after exhaling.

            - Pranava Mudra – The gesture used for Pranayama.

  

YOGA PARICHAY (Part I)

Names of Postures

• Asanas with Suryanamaskara

-          Janubhalasana (The Forward bend in standing pose)

-          Ardhabhujangasana (The half-cobra pose)

-          Hastapadasana (The plank pose)

-          Ashtangasana (8 body parts pose)

-          Bhujangasana (The cobra pose)

-          Adhomukh Shavasana (The downward dog pose)

Asanas in Prone position

-          Niralamba Bhujangasana (Cobra pose without support)

-          Niralamba Shalabhasana (Locust pose without support)

-          Dhanurasana (The bow pose)

-          Naukasana (The boat pose)

        Asanas in supine pose

-          Sarvangasana (The shoulder stand pose)

-          Matsyasana ( The Fish pose)

-          Halasana (The plough pose)

-          Vistrutapada Halasana (The plough pose with spread out legs)

-          Karnapeedanasana (The knee to ear pose)

-          Ardha Chakrasana (The half wheel pose)

-          Chakrasana (The wheel pose)

        Asanas in sitting pose

-          Padmasana (The Lotus pose)

-          Siddhasana ( The perfect pose)

-          Ardhamatsyendrasana (The half spinal twist )

-          Simhasana (The Lion pose)

-          Kukkutasana (The cockerel pose)

-          Garbhasana (The Foetus pose)

-          Padangushtasana (The single toe balancing pose)

-          Merudandasana (The spinal column pose)

-          Utkatasana (The balancing on both toes pose)

-          Tolangulasana (The weighing scale pose)

-          Ekapadahastasana (The hands to foot pose)

-          Ugrasana (The ferocious pose)

-          Paschimottanasana (The back stretching pose)

-          Ardhapadmabandhasana (The half lotus-leg stretch pose)

-          Hansasana (The swan pose)

-          Ekapadashirasana (The one leg to head pose)

      Asanas in Standing pose

-          Shirshasana (The head stand pose)

-          Parivarta Trikonasana (The inverted triangle pose)

-          Ekapadahastasana (The hands to foot pose)

-          Ugrasana (The ferocious pose)

-          Sankatasana (The difficult pose)

-          Garudasana (The Eagle pose)

-          Mridanga Bandh (The drum pose)

      Bandha

-          Jalandar Bandha (The throat lock/the chin lock)

-          Uddiyana Bandha (The abdominal lock)

-          Mool Bandha (The root/anus lock)

     Shuddhikriyas (The cleansing techniques) or Shatkarmas (6 techniques)

            Neti – Cleansing of nasal passage,

Dhouti - Cleansing of alimentary canal,

Basti – Enima,

Nouli – Abdominal massage,

Kapalbhati – Frontal brain cleansing,

Trataka – Concentrated gazing

-          Jalaneti (Cleansing of Nasal passage with water)

-          Kapalabhati (Cleansing of lungs & wind pipe)

-          Agnisar (Churning digestive fire technique)

-          Vamandhouti (Cleansing of stomach and esophagus)

-          Nasagra Drishti – Nose tip gazing (Trataka-concentrated gazing)

     Pranayama

-          Nadishuddhi Pranayama – The psychic network purification.

-          Ujjayi Pranayama – The psychic breath.

-          Bhramari Pranayama – The humming bee breath.

SANSKRIT VERSES FOR RECITATION

Om - AUM

    - Symbol of the supreme energy.

Mantras for daily practice -

Morning Mantras -

Mahamrityunjaya mantra (11 times) :  For increasing self healing quality of Body and Mind, protecting from negativities of death and pain.

Om tryambakam yajamahe sugandhim pushtivardhanam l

Urvarukamiva bandhanat mrityormukshiya mamritat ll

Meaning – I offer my regards to Lord Shiva, please give me best of Health (physical, mental and spiritual). Free me from all the bondages and give me immortality by saving from untimely death.

The Gayatri Mantra (11 times): For increasing creative energy for Body and Mind, increasing pranic energy.

Meaning - We meditate on the adorable sun of spiritual energy. May it inspire our higher intelligence.

Om bhur bhuvah swah l Tat saviturvarenyam bhargo devasya dhimahi l Dhiyo yo nah prachodayat ll

Durga Namavali (3 times)– For protection from downfall and ensuring constant evolution.

Durga  Durgartishamani  DurgaPadminivarani ||

Durgamachhedini  Durgasadhani  Durganashini ||

Durgatoddharini  Durganihantri  Durgamapahaa ||

Durgamadnyanada  DurgadaityaLokaDavanala  ||

Durgama  Durgamaloka  Durgamatmaswaroopini ||

Durgamargaprada  Durgamavidya  Durgamashrita ||

DurgamaDnyanaSansthana  Durgamadhyanabhasini ||

Durgamoho  Durgamaga  Durgamarthaswaroopini ||

DurgamaSuraSanhantri  DurgamaYudhdharini ||

Durgamangi  Durgamatha  Durgamya  Durgameshwari ||

DurgaBhima  DurgaBhama  Durgabha  Durgadarini ||

Initial prayer (while starting asana class)

Guruvandana – Salutations to Guru

Gurur Brahma Gurur Vishnuh  Gurur Devo Maheshwarah l

Guruh Sakshat Parabrahma tasmaie shri (Gurave namah)3 ll

-          Guru is the creator (Brahma), Guru is Operator (Vishnu), Guru is Destroyer (Maheshwara), Guru is supreme consciousness, I am offering my regards to Guru.

Final prayer (while ending asana class)

Salutations to the Cosmic Mother / Mother nature -

Durge smruta harsi bheetim, ashesha jantoho l

Swasthaiee smruta matimateeva shubhandadasi ll

Daridrya dukkha bhaya harinee ka tvadanya l

Sarvopakar karanaya sadardra chitta  ll

Sarva mangal mangalye shive sarvartha sadhike l

Sharanye tryambake Gauri Narayani Namostute ll

Om Shantih Shantih Shantih  l

Om Shantih Shantih Shantih  l

Om Shantih Shantih Shantih  l

-          O Goddess Durga (Cosmic Mother)! Those who pray you, are free from fear. Thou impart wisdom to those who contemplate you. Thou shower thy love and affection upon all beings. Who else would free us from the bondages of poverty, sorrow and fear.

-          O Goddess of beauty and creation! Your auspicious presence fills the universe with divinity and your kindness fulfills all our wishes. O Goddess of three eyes, we surrender to you and offer our salutations.

-          May there be peace peace peace!...

Prayer for Universal Peace –

Om asato ma sadgamaya l

Tamaso ma jyotirgamaya l

Mrityorma amritam gamaya ll

-          Let the truth destroy untruth

-          Let the light destroy darkness

-          Let the immortality destroy mortality or death

Sarvesham Swastirbhavatu l

Sarvesham shantirbhavatu l

Sarvesham mangalam bhavatu l

Sarvesham poornam bhavatu ll

-          May all become auspicious

-          May all attain peace.

-          May all attain joy.

-          May all become complete / reach the state of completeness.

Loka samasta sukhino bhavantu l

Loka samasta sukhino bhavantu l

Naham karta hariri karta l

Harihi kartahi kevalam  ll

-          Let everybody be happy.

-          Let everybody be happy.

-          I am not the creator.

-          God / pure consciousness is doing everything.

Om Shantih! Om Shantih! Om Shantih!

Prayer of Omkar –

Omkaram bindu sanyuktam nityam dhyanti yoginah ||

Kamadam mokshadam chaiva, omkaraya namo namaha ||

    - The Yoga aspirants meditate regularly on the Onkara, which is a communion of a 

    bindu, i.e. a dot point and a sound. Salutations  to the Onkara, which satiates the

    worldly desires and enables liberation.

BHAJANS (Devotional Songs)

Song of Lord Rama -

Shri Rama Jaya Rama, Jaya Jaya Rama

Song of Lord Krishna -

Govind Bolo Hari Gopal Bolo

Radha Raman Hari Gopal bolo

Song of Lord Rama -

Rama Laxman Janaki, Jai Bolo Hanumanki

Song of Goddess Durga (Cosmic Mother)-

Amba prameshwari akhilandeshwari,

adi para shakti palaya maa

Shri bhuvaneshwari, raja rajeshwari,

chamundeshwari palaya maa

Song of Lord Krishna -

Narayana Narayana shri Vyankateshwara Narayana – 2

Narayana Narayana Narayana Narayana – 2

            Song of Lord Shiva -

Om Namah Shivaya, Om Namah Shivaya.

Yoga and Meditation for Diabetes

Yoga and Meditation for Diabetes

 Diabetes Mellitus is a disease related to the impaired glucose tolerance of the body, insulin functioning is affected. Symptoms of diabetes can be excessive thirst, excessive hunger or excessive / frequent urination.
Diabetes Mellitus can be of Type 1 or Type 2 or pancreatic diabetes or gestational diabetes.
Type 1 diabetes is caused by No production of insulin and this is very difficult to treat with Yoga.
Type 2 diabetes which is caused by life style, stress related diseases can be effectively treated with Yoga. 

Sun Salutation

Sun Salutation is very good exercise for people suffering from diabetes, it increases the blood supply to various parts of body, improving insulin administration in the body, it gives all the benefits of exercise if practiced at 4 rounds per minute. If practiced at slow speed, it offers the benefits of asanas.

Yog Asanas

 Asanas are beneficial in treatment of diabetes. Important aspect of Asanas is stability and comfort experienced in the position. After attaining the position, one needs to relax all the muscles and try to maintain the positions for long. Due to various twists, stretches and strains in the body, the internal organs are stretched and subjected to strain. This increases the blood supply, oxygen supply to the organs increasing the efficiency and functioning of the organ. Stretching various glands result in increased efficiency of the endocrine system. Asanas like Dhanurasana (Bow pose in prone position), Ardhamatsyendrasana (Half spinal twist), Vajrasana Yoga Mudra, Pavan Muktasana, Sarvangasana, Halasana, Matsyasana have been found useful in diabetes. These asanas have positive effect on pancreas and also insulin functioning. But to get this result, one needs to maintain the asana for longer duration while relaxing the muscles.

Meditation and Pranayaama

There are 8 types of Pranayama mentioned in Hatha Yoga. One of the basic preparations for Pranayama is Nadi Shodhan Pranayama or alternate nostril breathing, this type is found useful in diabetes as Alternate nostril breathing has calming effect on nervous system, which reduces stress levels, helping in diabetes treatment. Also research has shown that Bhramari and Bhasrika Pranayama help in diabetes. Bharamari has calming effect on mind, brain and nervous system. Bhasrika Pranayama is revitalizing Pranayama, which increases oxygen levels and reduces carbon dioxide levels in the blood. In bhasrika Pranayama, the abdominal muscles and diaphragm are used which puts pressure on the internal organs. But before practicing these Pranayama, one must learn and practice deep breathing, fast breathing, alternate nostril breathing, Bandhas (Jalandhar bandha or chin lock, moola bandha and Uddiyan bandha or abdominal lock) from yoga expert .

Meditation

Practice of meditation is especially useful in management of stress. Relaxed and Concentrated state of mind is the aim of any form of meditation which creates calming effect on nervous system, brings balance between Sympathetic and Parasympathetic nervous systems. Initially meditation may be difficult, and one can practice Omkar Chanting, concentration on breathing. Especially for diabetes, concentration on pancreas during the meditation practice has shown positive effects on sugar levels. One can even visualize the proper functioning of pancreas, proper insulin administration in the body can help in treatment of diabetes.

Yoga Nidra

Yoga Nidra is very important process of deep relaxation, it helps alleviate the stress and has very good positive effects on the entire body - mind complex.

Cleansing Processes

 Master cleansing or Shankha Prakshalana is recommended for diabetes, complete Shankha Prakshalana takes 1 day and is recommended once in 6 months, but smaller version of it can be done 3 times a week. This process cleanses the Gastro Intestinal tract completely. This process is done by drinking 2 glasses of warm, salty water and lemon juice is added to it. Then performing 6 different exercises, this exercises speed up the peristaltic movements and one needs to evacuate bowels. In 2 hours about 7 to 8 bowels are completed till the clear water is evacuated.

http://www.yogapoint.com/therapy/yoga_diabetes.htm

Please send your feedback and suggestion : yogawithanu@gmail.com 

Patanjali Yoga Sutras

Patanjali Yoga Sutras

CHAPTER I - SAMADHI PADA

CONCENTRATION: ITS SPIRITUAL USES

॥ प्रथभ् सभाणधऩाद् ॥

1. अथ मोगानशु ासनभ ॥् १॥

atha yoganushasanam

Now concentration is explained.

2. मोगणित्तवृणत्तणनयोध् ॥ २॥

yogashchittavrittinirodhah

Yoga is restraining the mind-stuff (Chitta) from taking various forms (Vrttis) A good deal of explanation is necessary here. We have to understand what Chitta is, and what are these Vrttis. I have this eye. Eyes do not see. Take away the brain centre which is in the head, the eyes will still be there, the retinæ complete, and also the picture, and yet the eyes will not see. So the eyes are only a secondary instrument, not the organ of vision. The organ of vision is in the nerve centre of the brain. The two eyes will not be sufficient alone. Sometimes a man is asleep with his eyes open. The light is there and the picture is there, but a third thing is necessary; mind must be joined to the organ. The eye is the external instrument, we need also the brain centre and the agency of the mind.

Carriages roll down a Patanjali Yoga Sutras street and you do not hear them. Why? Because your mind has not attached itself to the organ of hearing. First there is the instrument, then there is the organ, and third, the mind attachment to these two. The mind takes the impression farther in, and presents it to the determinative faculty—Buddhi—which reacts. Along with this reaction flashes the idea of egoism. Then this mixture of action and reaction is presented to the Purusa, the real Soul, who perceives an object in this mixture. The organs (Indriyas), together with the mind (Manas), the determinative faculty (Buddhi) and egoism (Ahamkara), form the group called the Antahkarana (the internal instrument).

They are but various processes in the mind-stuff, called Chitta. The waves of thought in the Chitta are called Vrtti (“the hirlpool” is the literal translation). What is thought? Thought is a force, as is gravitation or repulsion. It is absorbed from the infinite storehouse of force in nature; the instrument called Chitta takes hold of that force, and, when it passes out at the other end it is called thought. This force is supplied to us through food, and out of that food the body obtains the power of motion, etc. Others, the finer forces, it throws out in what we call thought. Naturally we see that the mind is not intelligent; yet it appears to be intelligent. Why? Because the intelligent soul is behind it. You are the only sentient being; mind is only the instrument through which you catch the external world. Take this book; as a book it does not exist outside, what exists outside is unknown and unknowable. It is the suggestion that gives a blow to the mind, and the mind gives out the reaction. If a stone is thrown into the water the

water is thrown against it in the form of waves. The real universe is the occasion of the reaction of the mind. A book form, or an elephant form, or a man form, is not outside; all that we know is our mental reaction from the outer suggestion. Matter is the “permanent possibility of sensation,” said John Stuart Mill. It is only the suggestion that

is outside. Take an oyster for example. You know how pearls are made. A grain of sand or something gets inside and begins to irritate it, and the oyster throws a sort of enameling around the sand, and this makes the pearl. This whole universe is our own enamel, so to say, and the real universe is the grain of sand. The ordinary man will never understand it, because, when he tries to, he throws out an enamel, and sees only his own enamel. Now we understand what is meant by these Vrttis. The real man is behind the mind, and the mind is the instrument in his hands, and it is his intelligence that is percolating through it. It is only when you stand behind it that it becomes intelligent. When man gives it up it falls to pieces, and is nothing. So you understand what is meant by Chitta.

It is the mind-stuff, and Vrttis are the waves and ripples rising in it when external causes impinge on it. These Vrttis are our whole universe. The bottom of the lake we cannot see, because its surface is covered with ripples. It is only possible when the rippled have

subsided, and the water is calm, for us to catch a glimpse of the bottom. If the water is muddy, the bottom will not be seen; if the water is agitated all the time, the bottom will not be seen. If the water is clear, and there are no waves, we shall see the bottom. That bottom of the lake is our own true Self; the lake is the Chitta, and the waves are the Vrttis. Again, this mind is in three states; one is darkness, which is called Tamas,

just as in brutes and idiots; it only acts to injure others. No other idea comes into that state of mind. Then there is the active state of mind, Rajas, whose chief motives are power and enjoyment. “I will be powerful and rule others.” Then, at last, when the waves cease, and the water of the lake becomes clear, there is the state called Sattva, serenity,

calmness. It is not inactive, but rather intensely active. It is the greatest manifestation of power to be calm. It is easy to be active. Let the reins go, and the horses will drag you down. Anyone can do that, but he who can stop the plunging horses is the strong man. Which requires the greater strength, letting go, or restraining? The calm man is not the man who is dull. You must not mistake Sattva for dullness, or laziness. The calm man is the one who has restraint of these waves. Activity is the manifestation of the lower strength, calmness of the superior strength.

This Chitta is always trying to get back to its natural pure state, but the organs draw it out. To restrain it, and to check this outward tendency, and to start it on the return journey to that essence of intelligence is the first step in Yoga, because only in this way can the Chitta get into its proper course. Although this Chitta is in every animal, from the lowest to the highest, it is only in the human form that we find intellect, and until the mind-stuff can take the form of intellect it is not possible for it to return through all these steps, and liberate the soul. Immediate salvation is impossible for the cow and the dog, although they have mind, because their Chitta cannot as yet take that form which we call intellect.

Chitta manifests itself in all these different forms - scattering, darkening, weakening, and concentrating. These are the four states in which the mind-stuff manifests itself. First a

scattered form, is activity. Its tendency is to manifest in the form of pleasure or of pain. Then the dull form is darkness, the only tendency of which is to injure others. The

commentator says the first form is natural to the Devas, the angels, and the second is the demoniacal form. The Ekagra, the concentrated form of the Chitta, is what brings us to

Samadhi.

Yog and Meditation Training Program for Buldelkhand School Children's at Banda district.

This February I visited my village GalalI Distt Banda. I have provide training of yog and meditation for school children. This is the first kind of training of yog and meditation in my village and government school too. School children participated and enjoying a lot. They wanted to more yoga training in future.  I am very happy to contribute for our nation.

For More :

Anoop Kumar Bajpai

Director of Yog and Meditation Centre, Gurgaon, Galauli, Banda.

You can send your feedback and suggestions 

yogawithanu@gmail.com

or 

call : 888 291 6065

Yoga for constipation - Yoga For Beginners

Yoga for constipation - Yoga For Beginners

Being constipated means your bowel movements are difficult or happen less often than normal. Almost 

everyone has it at some point in life, and it's usually not serious. Still, you'll feel much better when your 

system is back on track. 

The normal length of time between bowel movements varies widely from person to person. Some 

people have bowel movements three times a day. Others have them only once or twice a week.

Going longer than three or more days without one is usually too long. After three days, the stool or 

feces become harder and tougher to pass.

How does constipation happen?

Constipation has different meanings for different people. For some, untimely stools means constipation

 while for some, it is the passage of hard stool. Whatever may be the case, the most common 

explanation for the cause of this problem is undoubtedly our unhealthy lifestyle.

Inappropriate work hours, less time for rest and intake of too much junk food harm our body in a way which we fail to notice. Also, a diet low on fresh fruits and green leafy vegetables, especially food low on fibre, causes constipation. Less intake of water is another reason.

What Are the Symptoms?

You may have:

·                     Few bowel movements

·                     Trouble having a bowel movement (straining)

·                     Hard or small stools

·                     A sense that everything didn’t come out

·                     Swollen abdomen or abdominal pain

·                     Vomiting

Why Does It Happen?

Some causes of constipation include:

·                  Antacid medicines containing calcium or aluminum

·                  Changes in your usual diet or activities

·                  Colon cancer

·                  Eating a lot of dairy products.

·                  Eating disorders

·                  Irritable bowel syndrome

·                  Neurological conditions such as Parkinson's disease or multiple sclerosis

·                  Not being active

·                  Not enough water or fiber in your diet

·                  Overuse of laxatives (Over time, this weakens the bowel muscles)

·                  Pregnancy

·                  Problems with the nerves and muscles in the digestive system

·                  Resisting the urge to have a bowel movement, which some people do because of hemorrhoids

·                  Some medications (especially strong pain drugs such as narcotics, antidepressants, or iron pills)

·                   Stress

·                  Under active thyroid (hypothyroidism)

  

Yoga to the rescue

But the good news is, there's nothing to worry about because before constipation gets serious and results in other stomach disorders, we can take care of it with regular practice of yoga exercises. Infrequent bowel movements leads to straining and bloating of stomach and is not taken care at time they lead to hazardous pelvic diseases. Treatment helps many people find relief from constipation. But as we say prevention is better than cure. So the best way to prevent it is to inculcate Yoga in our daily routine.

Yoga helps revitalize our body and also increases the flow of blood and oxygen in the system. Since most of the yoga postures involve pelvic movement, yoga practice can really help in relieving our constipation woes.

Here are some postures which, if practiced regularly, can set infrequent bowel movements to normal.

1. Mayurasana (Peacock Pose)

This posture helps improve digestion and destroys the effects of unwholesome food. It also increases intra-abdominal pressure, which reduces spleen and liver enlargements. The pose is also beneficial in toning the bowels and removing constipation problems.

2. Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

The important physiological aspects of this asana (posture) are that it stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons; hence improving bowel movements and providing relief from constipation.

                           

  

3. Halasana (Plough Pose)

This posture provides comfort to the liver and intestine. It is an inversion posture which increases blood circulation in the pelvic area and boosts digestion.

 4. Pavanmuktasana (Wind-Relieving Pose)

 As the name suggests, this posture helps release gas from the body, a common trouble for most of us suffering from regular constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

  

5. Baddha Konasana (Butterfly Pose)

This forward-bend posture helps improve our digestive system and also relieves gas, cramping and bloating of stomach. The posture also helps in reducing stress which is necessary for good digestion.

So stop worrying and start practicing! Just a few minutes of your daily time and you can actually look forward to a healthy digestive system and a happier you! Don't forget to improve your diet habits as well – fibre-rich food, fruits and vegetables, and sufficient intake of water will all help keep constipation woes away!

अस्थमा के लिए योग- ( Yoga pose for Asthama)

अस्थमा में गला व छाती काफी सेंसटिव हो जाती है, योग से उन्हें शक्ति मिलती है। आईए जाने अस्थमा में योग के कौन से आसन आजमाने से आपकी सेहत को आराम मिलता है और पहले से बेहतर महसूस करने लगते हैं।
अस्थमा के मरीजों को कई तरह की सावधानियां बरतनी होती है। ऐसे में अगर वो योग का सहारा लें तो उनके लिए थोड़ी आसानी हो सकती है। योग आपके शरीर व दिमाग को तरोताजा  कर उसमें नई ऊर्जा पैदा करता है।

सुखआसन

दरी या चटाई बिछाकर आराम से दोनों पैरों को मोड़कर पालथी मारकर बैठ जाएं। इस आसन के दौरान मन को शांत व तनाव मुक्त रखें। अब शरीर को सीधा व तान कर रखें, जिससे शरीर व कमर बिल्कुल सीधी रहें। इसके बाद दोनों हाथों की अंगुलियां खोलकर घुटनों पर रखें । इसके बाद सामान्य रूप से प्राणायाम करते हुए जितनी देर तक इस आसन में बैठना सम्भव हो उतनी देर तक इस आसन में बैठें।

अर्ध मत्येंद्रआसन

1st pose 

                                                  2nd pose


इस आसन में पहले अपने दोनों पैरों को सीधे फैला लें उसके बाद अपने बाएं पैर को मोड़कर एड़ी के सहारे बैठें। अब दाहिने पैर को घुटने से मोड़कर खड़ा कर दें और बाएं पैर की जंघा से ऊपर ले जाते हुए जंघा के पीछे जमीन पर रख दें। अब बाएं हाथ को दाहिने पैर के घुटने से पार करके अर्थात घुटने को बगल में दबाते हुए बाएं हाथ से दाहिने पैर का अंगूठा पकड़ें। अब दाहिना हाथ पीठ के पीछे से घुमाएं। सिर दाहिनी ओर इतना घुमाएं कि ठोड़ी और बायां कंधा एक सीधी रेखा में आ जाए। नीचे की ओर झुकें नहीं। छाती बिल्कुल तनी हुई रखें।

शवआसन

शव का अर्थ होता है मुर्दा अर्थात अपने शरीर को मुर्दे समान बना लेने के कारण ही इस आसन को शवासन कहा जाता है। पीठ के बल लेटकर दोनों पैरों में ज्यादा से ज्यादा अंतर हैरखते । पैरों के पंजे बाहर और एडि़यां अंदर की ओर रखते हैं। दोनों हाथों को शरीर से लगभग छह इंच की दूरी पर रखते हैं। हाथों की अंगुलियां मुड़ी हुई, गर्दन सीधी रहती है। अपनी आंखे बंद रखिए।

अनुलोम विलोम

अनुलोम विलोम प्राणायाम में नाक के दाएं छिद्र से सांस खींचते हैं, तो बायीं नाक के छिद्र से सांस बाहर निकालते है। इसी तरह यदि नाक के बाएं छिद्र से सांस खींचते है, तो नाक के दाहिने छिद्र से सांस को बाहर निकालते है। इसके नियमित अभ्यास से शरीर की समस्त नाड़ियों का शोधन होता है यानी वे स्वच्छ व निरोग बनी रहती है।


पवन मुक्तासन

पवन मुक्तासन से शरीर की दूषित वायु बाहर निकल जाती है। इसी कारण इसे पवन मुक्तासन कहते हैं। इसमें शवआसन की मुद्रा में लेटकर दोनों पैरों को एक-दूसरे से मिला लें। अब हाथों को कमर से मिला लें। फिर घुटनों को मोड़कर पंजों को जमीन से मिलाएं। इसके बाद धीरे-धीरे दोनों  मिले हुए घुटनों को छाती पर रखें। हाथों की कैंची बनाकर घुटनों को पकड़ें। फिर सांस बाहर निकालते हुए सिर को जमीन से ऊपर उठाते हुए ठोड़ी को घुटनों से मिलाएं