Yoga Meditation & Pranayama


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)

Mayurasana (Peacock Pose)

Chakrasana (Urdhva Dhanurasana)

Naukasana (Boat Pose)

Padahastasana

Shirshasana

Sohoj gokhilasana

Yogmudra

Ardha Kukkutasana

Virbhadrasana

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.



PRANAYAMA
Pranayama is popularly understood as a variety of breathing exercises. However, there is more to it. Apart from filling the lungs with fresh oxygen, the purpose of Pranayama is to use the effective air circulation in the physical body to influence the flow of Prana or energy in the Pranamaya Kosha or the energy Sheathe enwrapping our body.
Before a child is born, it gets its entire oxygen supply from the mother. After birth, the doctor, nurse, parents, all wait anxiously for the baby to start breathing. If there is a slight delay, there is a panic. The nurse holds the baby upside down, the doctor slaps the baby’s back. Then when a shrill cry is heard, all tension melts away – the baby is breathing! From that moment onwards the breathing process remains involuntary. However, what we fail to understand is the difference between a voluntary beneficial way of breathing and the automatic breathing for survival. In general, humans breathe badly. Shallow, brisk, involuntary breaths. Thus we develop improper breathing habits, using only a small part of the lung capacity. This causes shallow breathing and deprives the body of sufficient oxygen and energy or prana, essential for good health and leads on to lack of resistance to disease, making us easy prey to extreme stress and chronic ailments.
An essential prerequisite for a calm and contented state of mind is a consciously controlled rhythmic deep and slow respiration. Untrained, irregular breathing disrupts the rhythm of the brain and causes physical, emotional and mental blocks. Through a deliberately controlled breathing practice or Pranayama, an immense amount of energy, trapped in the dark neurotic thought patterns, can be released for use in creative, rewarding and joyful activities.
In simple words, Pranayama consists of breathing in, breathing out, inward breath holding and outward breath holding. Literally speaking ‘Pran’ means energy or life force that exists in all things and the definition of ‘Ayama’ is, extension or expansion. Hence true Pranayama is the unique technique or proven, age-old tools, to activate, circulate and strengthen the energy system, which then permeates into other dimensions like vibration and resonation. The undeniable consequences of serious Pranayama techniques are rapidly getting acceptance of modern science and medical faculties.
Yoga-meditation breathing is based on natural breathing, consisting of the rhythmic inward and outward flow of the breath through the nose. Consciously observe this flow of cool air reaching the throat, chest, and lungs. Bring full awareness of the expansion and subsiding of a ribcage, rising and falling of the diaphragm. Abdominal breathing is the most natural and efficient way to breathe. However, often under extreme stress, poor posture, and to a certain extent, lack of guidance from guardians, this procedure is flouted. Irregular breathing throws into disarray the regular rhythms of the brain, causing physical, emotional and mental blocks. In the long run, afflicted individuals show signs of inner conflict and personality disorder, leading to a chaotic lifestyle and diseases. When the correct form of breathing is restored, healing and repairs begin and one starts to experience an improved state of physical and mental well-being. Thoracic breathing uses the expansion of the rib cage, to make more room for extra air in the middle lobes of the lungs. Yoga meditation uses all these methods to optimize inhalation and exhalation.
There are various Pranayama techniques. Each technique concentrates on a specific area of the human body and enriches the entire body mind and soul.
It is believed that there is an intimate connection between the breathing process and the flow of energy or prana along the nadis (energy channels) and chakras or energy grids. Prana, the life energy manifests in the physical platform as movement and action and on the mental platform as a conscious, subconscious and unconscious thought process. Through established Pranayama practice, the performer attempts to fathom the cosmic nature and partake the supreme wisdom to conquer afflictions and petty limitations. The basic requirements for success with yoga-meditation are sincere determination and an ethical and well-structured livelihood in which unselfish thoughts and controlled breathing play an important role.
Breath awareness is the starting point of Pranayama practices. We must understand how we are breathing and the breathing pattern generally. Try to understand whether your breath is fast and shallow. Which part of the body is moving most? Notice if your breathing is quiet or little bit noisy. Try to feel the air temperature. In normal circumstances, the inhaled air feels cooler than the exhaled air. Feel the difference. With full concentration, your breath should become smoother and deeper. At this stage be aware of your breath only, how air is entering through the nostrils, then traveling down, along with the windpipe, into your lungs. When exhaling, be conscious of the toxins and carbon dioxide escaping from your body. There is no set length of time for Pranayama practices, do them as long as you enjoy without getting bored.
Breath is the most vital process of our everyday life. It influences the cells of the body, the brain, muscles, and glands. From simple yet wise observation of animals, such as elephants and tortoises, who have a long lifespan, the ancient yogis realized the importance of deep, slow and steady breathing in prolonging longevity.
Recent scientific studies have established that breathing through different nostrils have different effects on the human brain. Right nostril breathing stimulates sympathetic nervous system (fight or escape response) positioned at the left hemisphere of the brain. Left nostril breathing, on the other hand, stimulates the parasympathetic nervous system, whose typical response is relaxation, and concerns right hemisphere of the brain.
In the yoga language, there are three primary energy or air channels, Ida, Pingala, and Susumna. Ida channel is affiliated to the moon, which is cooling, restorative and feminine in nature and is connected to the left nostril. The right nostril, on the other hand, services the Pingala channel and is associated with the sun, being warming, energizing and masculine. Nadi Sodhana or Alternative Nostril breathing balances the sympathetic and parasympathetic divisions of the Autonomic Nervous System. When Pranayama processes clear the blockages and breathing is comfortably balanced between the two nostrils, Susumna Nadi or the middle channel gets activated, awakening the serpent power, whose upward journey begins with inexpressible sensation, pleasure, and satisfaction.
One must not forget that Pranayama practices are not an end in itself. Proper Pranayama and meditation should lead on to liberation of the soul and the achievement of ultimate knowledge and wisdom.



Pranayama Full Series