Yoga Meditation


Yoga means joining. In modern usage, Yoga is said to be the process of uniting mind body and spirit. Yoga postures prepare the body for meditation by stretching, aligning and strengthening the relevant muscles and tissues. Some people mistakenly think that yoga is just a kind of physical exercise. But there is a lot more to it. The asana movements are meant to be gentle and graceful, requiring concentration and positive effort. After a yoga workout, the body and mind are ready for meditation.
The life force in the muscles and the nervous system is rejuvenated by yoga routines and gets ready to capture the higher vibration energy that originates from the metaphysical levels. The whole thing is a slow process, gathering momentum as it progresses. If you have not started with Yoga-Meditation, now is the time to begin. Our video program on Yoga-Meditation and Pranayama, has some authentic and basic yoga postures, breathing methods and mindful meditation to improve the physical, mental and emotional aspects of your existence. It is easy to start a thing, then after a while lose interest and drift onto something else. So it is important to start with a proper mindset and determination. Yoga is proven to improve one’s mood, clear energy blocks and give an overall strength of body and peace of mind. Yoga-Meditation is a stepping stone on a journey to understand who we truly are. Each asana with appropriate chants relaxes and rejuvenates a different part of the body. The process of repeated deep breathing and powerful exhaling gets rid of the toxins. Concentrated Chakra Meditation removes all energy blockages in the upward flow of Prana or life force. We must find a way to reach our own heart, our brain, our intuition, our own soul. They are not signposted. We have to begin at the lowest level and work our way up. Do not wait for a painful wake-up call. You can start Yoga-Meditation practice today.
This DVD is of good quality, user-friendly and enjoyable. It will take you on a journey of self-discovery, ending in deep relaxation. Ideally, it is best to have a personal instructor to teach you on one to one basis. But that is not always possible. So the next best is to have a full recording, where with the guidance of an expert yoga teacher, full instructions are given as to what is to be done and how. You can play and replay as many times as it may take to understand what you are expected to do.


 

Suryaveda Pranayama(Vitality Stimulating Breath)




Practice Procedure: Assume a comfortable meditation posture. Place the hands on the knees. Close the eyes and relax the whole body. When the body is comfortable and still watch the breath until it spontaneously becomes slow and deep. Close the left nostril with the ring finger and inhale slowly and deeply through the right nostril, then close both nostrils holding the breath for 6 secs. Exhale gently for 8 secs through left nostril closing the right nostril.
2 sets(8 cycles per set). Assuming- 6 secs breathe-in by the right nostril, 6 secs pause by holding both nostrils and 8 secs breathe-out by left nostril. Thus one cycle completed. In this way, you have to do 10 cycles in one set. After each set, 30 secs rest at sitting position by crossed legs(i.e. Sitting sukhasana) with closed eyes. (380 secs)
Contra-indications: People suffering from art disease, hypertension, epilepsy, the peptic ulcer should not practice this pranayama. Never practice suryaveda pranayama after eating a full meal, as it will interfere with the natural flow of energy associated with digestion.
Note: The sanskrit word surya means Sun which refers to pingola nadi while Veda means to pierce or awaken. Thus suryaveda means to pierces or purify pingola nadi.

 

Chandraveda Pranayama





Practice Procedure:2 sets (5 cycles per set). First we have to inhale by left nostril up to 6 secs, then 4 secs breathe hold, then 8 secs breathe-out by the right nostril, then 2 secs is needed for changing the nostril. Then again we have to inhale by a left nostril and continue. So for 1 cycle, we have to spend [6+4+8+2]20 secs. After each set, 30 secs rest with closed eyes. (260 secs)


Trikonasana (triangle pose)



Practice Procedure: Stand erect with the feet more than shoulder-width apart. Turn the right foot to the right side. Stretch the arms sideways and raise them to shoulder level so that they are in one straight line. Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position. Return to the upright position with the arms in a straight line. Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position. Return to the upright position with the arms in a straight line. Repeat on the other side, bending the left knee slightly. Thus one set completes.


2 sets(30 secs each way i.e. 60 secs per set). At the position of Trikonasana on one side, 30 secs have to spent with normal breathing, then without rest-30 secs have to spent on another side with normal breathing. In this way 1 set has been completed. After 1 set, 1 min rest at standing Attention position. In this way, another set has to do. (240 secs).


Mayurasana (Peacock Pose)


Sit down on the ground with bent knees and place the palms on the ground one cubit away from the knees on either side to make sure that the fingers keep pointing towards the toes. Now bend the elbows and place them pressed on either side of the navel with simultaneous straightening of the legs together along the ground. Now, with lever action of the bent arms, raise the lower part of the body from the ground to make the entire body(from head to the heels) straightened horizontally parallel to the ground underneath. With normal breathing, count up to ten at the initial stage of practice which should be increased up to thirty, gradually in due course of time. Thereafter, take rest by assuming Shavasana with face in the downward position. Repeat thrice, accordingly.



Chakrasana (Urdhva Dhanurasana)



Lie on the back with the knees bent and the heels touching the buttocks. The feet and knees should be about 30cm apart. Place the palm on the floor beside the head with the fingers pointing towards the shoulders. This is the starting position. Slowly raise the body and arch the back, allowing the crown of the head to support the weight of the upper body. Move the hands in further towards the body for more support if necessary. Straighten the arms and legs as much as possible without straining and lift the head and trunk from the floor. Arch the back as high as is comfortable in the final position. Straighten the knees further by moving the trunk towards the head. Let the head hang between the straight arms. Lift the heels and balance on the balls of the feet and the hands for a few seconds, then lower the heels. Hold the final position for as long as is comfortable. Slowly lower the rest of the body. This is one round.
Breathing : Inhale in the starting position. Retain the breath inside while raising the body. Retain the breath inside or breathe normally in the final position. Exhale while lowering the body.


Naukasana (Boat Pose)


Lie prone on your chest with chin against the floor. With both the heels and toes together, place the arm along the sides of the body and the back of the hands against the floor above the head like a stick. Now raise the upper body and the lower body simultaneously tightening the quadriceps of the thigh, calf muscles and gluteal muscles with the toes pointed to the rear and along with the tight hands lifted slowly as high as you can. The legs should not be bent in any case. Remain in this posture for 20 seconds with normal breathing. Practice 3 to 4 times daily.


Padahastasana



Stand erect with your feet together. Lift your hands upward so that they remain in close contact with your ears. Now bend forward to touch the thumbs remain in close contact with your ears. Now bend forward to touch the thumbs of your toes. Now try to grasp your heels by bending your arms backward, flexing them from the elbows. Touch your forehead, abdomen, and chest with your legs. Keep your legs straight and the knees must not bend. The respiration must remain normal; count ten and increase the count to thirty. Rest in the Shavasana posture and repeat the posture and repeat the posture for at least three times.


Shirshasana



Sit in a kneel-down position and touch the forehead on the ground. Now, clasp the palms for resting the top of the head by placing the arms right upto the elbows on the grounnd on either side. After this, fold the knees inward to the chest and then raise the soles of both feet together slowly, touching the heels to the back of the buttocks to balance the body. Now, raise the waist upward and straighten the legs by resting on the ground upto this point vertically, ensuring that the whole body assumes a completely straightened inverted posture.


Yogmudra



Practice Procedure: The yoga mudra should begin by sitting in padmasana. Take hold of one wrist at the back of the other wrist. Close the eyes and relax the whole body. Inhale slowly and then exhale slowly while bending forward from the hips. Synchronize the movement with the breath, so that the forehead just touches the floor as the air is fully expelled from the lungs.


2 sets (10 times per set). At each time we have to spend 6 secs to breathe out, 6 secs for holding or pause and 6 secs for breathing in i.e. 18 secs each time. After each set, 1 min rest at Padmasana. (480 secs).


Benefits: The practice massages the abdominal organs and stretches the back, contributing to good general health. It is an excellent preparatory practice for meditation, engendering a sense of relaxation. It relives anger and tension, inducing tranquility.


Contra-indication: People suffering from sciatica, high blood pressure, pelvic inflammatory disease or any other serious abdominal ailment should avoid this practice.


Ardha Kukkutasana



Sit in the lotus posture in such a way that the knees touch the ground. Now bring forward your hands and lift your body off from the ground using the power of your hands. Start from ten counts and gradually increase it to thirty. The respiration should be normal. After each practice rest in Shavasana posture. Repeat the asana thrice.

Virbhadrasana



Inhale step the right foot in between the hands from the Downward Dog position. Raise both arms overhead. Keep the front leg at a ninety-degree angle with the knee directly above the heal and the spine along with the outer edge of the back foot turned in slightly and pressed firmly into the floor. If it is too much to step the foot all of the ways to the hands then bring it only partially forward and come up from there. The front knee still needs to remain above the heel. If it is too much to bend the front leg then keep it straight.

Nadi Sodhan Pranayama (Alternate Nostril Breathing)



Practice Procedure: Sit in any meditative posture. Keep the spine in an erect position with relax body and mind. Now slowly inhale the external air deeply(with respiratory efficiency) through right nostril with pressing the left nostril with ring finger and hold the breath after closing the right nostril with the thumb, after holding the breath after closing the right nostril with the thumb, then exhale the air through the left nostril slowly.
2 cycles alternately starting from each nostril.
Cycle starting from right nostril:- After holding left nostril, 4 secs breathe-in by right nostril, 1 sec pause, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostrils by 2 secs, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostril by 2 secs, then 8 secs breathe-out by right nostril, then 1 sec pause. This is one cycle starting from the right nostril. (44 secs)
Cycle starting from left nostril:- After holding right nostril, 4 secs breathe-in by left nostril, 1 sec pause, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostrils by 2 sec, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostrils by 2 secs, then 8 secs breathe-out by left nostril, then 1 sec pause. This is one cycle starting from the left nostril. (44 secs)
In this way total 2 cycles alternately starting from each nostril have to be done.


Muladhara Chakra Pranayama




Practice Procedure:Practice this meditation procedure following the commentary and demonstration thoroughly and carefully from beginning to end for single time.


Mantra Yoga




Practice Procedure:Practice this mudra following the commentary and demonstration thoroughly and carefully from beginning to end for single time.


N.B.


1.  CONTINUE THIS COURSE ONCE A DAY, 5 DAYS A WEEK AND UP TO 6 MONTHS. AFTER 6 MONTHS,  THIS COURSE SHOULD BE CHANGED FOR ADVANCED COURSE FOR GETTING BETTER RESULT.


2.  IT IS ADVISED TO PRACTICE ON A REASONABLY EMPTY STOMACH OR AT LEAST 2-3 HOURS AFTER YOUR LAST MEAL.


3.  *POSITIVE THINKING – TO GET THE BEST RESULT AT SHORTEST TIME, AT EVERY REST PERIOD DO POSITIVE THINKING SUCH AS –


  • I WILL GET RELIEF FROM ALL MY DISEASES

  • I WILL GET RELIEF FROM ALL MY DISCOMFORT.

  • MY BODY AND MIND WILL BE IN PRIME STATE.

  • I WILL FEEL MENTAL AND PHYSICAL SATISFACTION WITHOUT ANY EXPECTATION.

  • I WILL FINISH THE TASK I BEGIN , WITH FULL DETERMINATION.

  • I WILL SURELY DIGEST THE FOOD I WILL EAT.

  • I WILL REMEMBER THE LESSONS I LEARN AND I WILL HAVE FULL CONFIDENCE IN DOING SO.

  • I WILL BUILD MY FUTURE ON THE RIGHT PATH AND WILL NOT DEVIATE.

  • THE ORGANS OF MY BODY WILL WORK ACCORDING TO MY COMMAND AND I WILL HAVE FULL CONTROL OVER THEM.

  • I WILL BE BRAVE TO GET RID OFF SHAME, HATRED AND FEAR AND WILL GO FORWARD WITH COURAGE.


Positive thinking is capable of stimulating various glands throughout our body, such as hypothalamus, pituitary, thyroid and adrenal glands. These glands secrete beneficial hormones which keep the body immune from diseases, further, through positive thinking the autonomous nervous system can be regulated.


4. If you feel a particular asana or breathing procedure or movement or meditation procedure is difficult for you or is hurting you – just skip that and move onto the next one. This way you can minimize the chance of getting hurt and maximize the opportunity to learn.