Saturday, July 11, 2009

INTRODUCTORY.(5/10)

The science of Raya Yoga, in the first place, proposes to give men such a means of observing the internal states, and the instrument is the mind itself. The power of attention of mind, when properly guided, and directed towards the internal world, will analyse the mind, and illumine facts for us.The powers of mind are like rays of light being dissipated; when they are concentrated they illumine everything. This is the only source of knowledge that we have. Everyone is using it, both in the external and the internal world,but, for the psychologist, this minute observation which the scientific man can throw upon the external world, will have to be thrown on the internal world, and this requires a great deal of practice. From our childhood upwards we have been taught only to pay attention to things external, never to pay attention to things internal, and most of us have nearly lost the faculty of observing the internal mechanism. To turn the mind, as it were, inside, stop it from going outside, and thenm to concentrate all its powers, and throw them upon the mind itself, in order that it may know its own nature, analyse itself, is very hard work. Yet theat is the only way to anything which will be a scientific approach to the subject.
What is the use of such knowledge? In the first place, knowledge itself is the highest reward of knowledge, and, in the second place, there is also utility in it. It will take away our misery. When, by analysing his own mind, man comes face to face, as it were, with something which is never destroyed, something which is, by its own nature, eternally pure and perfect, he will no more be miserable, no more unhappy. All misery comes from fear, from unsatisfied desire.Man will find that he never dies, and then he will have no more fear of death. When he knows that he is perfect, he will have no more vain desires, and both these causes being absent, there will be no more misery—there will be perfect bliss, even while in this body.

INTRODUCTORY.(4/10)

The science of Raja Yoga proposes to put before humanity a practical and scientifically worked-out method of reaching this truth. In the first place, every science must have its own method of investigation.If you want to become an astronomer, and sit down and cry “Astronmoy, Astronmoy!” it will never come to you.The same with chemistry. A certain method must be followed. You must go to the laboratory, take the different substance, mix them up, compound them, experiment with them, and out of that will come a knowledge of chemistry. If you want to be an astronomer you must go to the observatory, take a telescope, study the stars and planets, and then you will become an astronomer. Each science must have its own methods.I could preach you thousands of sermons, but they would not make you religious, until you first practiced the method. These are the truths of the sages of all countries, of all ages,men pure and unselfish, who had no motive but to do good to the world. They all declare that they have found some truth higher than that the senses can bring to us, and they challenge verification. They say to you, take up the method and practise honestly, and then, if you do not find this higher truth, you will have the right to say that there is no truth in the claim, but before you have done that, you are not rational in denying the truth of these assertions.So we must work faithfully, using the prescribed methods, and light will come.
In acquiring knowledge we make use of generalisation, and generalisation is based upon observation.We first observe facts, and then we generalise, and then we draw our conclusions or principles.The knowledge of the mind, of the internal nature of man, of though, can never be had until we have the power of first observing the facts that are going on within.It is very easy to observe facts in the external world, and many thousand instruments have been invented to observe every point of nature, but in the internal world we find no instrument to help us.Yet we know we must observe in order to have a real science. Without a proper analysis, any science will be hoepless, mere theorising, and that is why all the psychologists have been quarrelling among themselves since the beginning of time, except those few who found out the means of observation.

INTRODUCTORY.(3/10)

Why is there so much disturbance, so much fighting and quarrelling in the name of God? There has been more bloodshed in the name of God than for any other cause, and the reason is that people never went to the fountain head; they were content only to give a mental assent to the customs of their forefathers, and wanted others to do the same. What right has a man to say he has a soul if he does not feel it, or that there is a God if he does not see Him? If there is a God we must see Him, if there is a soul we must perceive it; otherwise it is better not to believe. It is better to be an outspoke atheist than a hypocrite. The modern idea, on the one hand, with the “learned,” is that religion and metaphysics, and all search after a Supreme Being, is futile; on the other hand, with the semi-educated, the idea seems to be that these things really have no basis,that their only value consists in the fact that they are strong motive powers for doing good to the world. If men believe in a God, they may become good, and moral, and so make good citizens. We cannot blame them for holding such ideas, seeing that all the teaching these men get is simply to believe in an eternal rigmarole of words, without any substance behind them. They are asked to live upon words; can they do it?
If they could, I should not have the least regard for human nature.Man wants truth, wants to experience truth for himself, to grasp it, to realise it, to feel it wihtin his heart of hearts; then alone, declare the Vedas, will all doubts vanish, all darkness be scattered,and all crookedness be made straight. “Ye children of immortality, even those who live in the highest sphere, the way is found; there is a way out of all this darkness, and that is by perceiving Him Who is beyond all darkness, and there is no other way.”

INTRODUCTORY.(2/10)

In the first place I will ask you to analyse all the various religions of the world. You will find that these are divided into two classes, those with a book, and those without a book.Those with a book are the strongest, and have the largest number of followers.Those without books have mostly died out, and the few new ones have very small followings.Yet, in all of them we find one consensus of opinion,that the truths they teach are the results of the experiences of particular persons.
The Christian asks you to believe in his religion,to believe in Christ, and to believe in Him as the incarnation of God, to believe in a God, in a soul, and in a better state of that soul. If I ask him for reasons he says, “No,it is my belief.”But if you go to the fountain head of Christianity you will find that it is based upon experience. Christ said He saw God; the disciples said they felt God; and so forth.Similarly, in Buddhism, it is Buddha’s experience He experienced certain truths, saw them, came in contact with them, and preached them to the world. So with the Hindus in their book the writers, who are called Rishis,or sages, declare that they have experienced certain truths, and these they preach. Thus it is clear that all the religions of the world have been built upon that one universal and adamantine foundation of all our knowledge—direct experience. The teachers all saw God; they all saw their own souls, they saw their eternity, they saw their future, and they saw what they preached.Only there is this difference, that in most of these religions, especially in modern times, a peculiar claim is put before us, and that claim is that these experiences are impossible at the present day; they were only possible with a few men, who were the first founders of the religions that subsequently bore their names.
At the present time these experiences have become obsolete,and therefore whe have now to take religion on belief.This I entirely deny.If there has been one case of experience in this world in any particular branch of knowledge it absolutely follows that this experience has been possible millions of times before, and will be repeated eternally.Uniformity is the rigorous law of nature; what once happened can happen always.
The teachers of the science of Yoga, therefore, declare that religion is not only based upon the experiences of ancient times, but that no man can be religious until he has had the same perceptions himself. Yoga is the science which teaches us to get these perceptions. It is useless to talk about religion until one has felt it.
____________________________

INTRODUCTORY.(1/10)

From Raja Yoga -By Swami Vivekananda
INTRODUCTORY.(1/10)

ALL our knowledge is based upon experience. What we call inferential knowledge, in which we go from the less general to the more general, or from the general to the particular, has experience as its basis. In what are called the exact sciences, people easily find the truth, because it appeals to the particular experience of every human being.
The scientist does not tell you to believe in anything, but he has certain results which come from his own experiences, and reasoning on those experiences, when he asks us to believe in his conclusions, he appeals to some universal experience of humanity. In every exact science there is a universal basis which is common to all humanity, so that we can at once see the truth of the fallacy of the conclusions drawn therefrom. Now, the question is, has religion any such basis or not? I shall have to answer the question both in the affirmative and in the negative.
Religion, as it is generally taught all over the world, is said to be based on faith and belief, and, in most cases, consists only of different sets of theories, and that is the reason why we find all these various religions quarrelling with each other. These theories, again, are based on belief. One man says there is a great Being sitting above the clouds and governing the whole universe, and he askes me to believe that, solely on the authority of his assertion. In the same way I may have my own ideas, which I am asking others to believe, and if they ask a reason, I cannot supply them with any.
This is why religion and metaphysical philosophy have a bad name nowadays.Every educated man seems to say: “Oh, these religions are only bundles of theories without any standard to judge them by, each man preaching his own pet ideas.” At the same time I must tell you that there is a basis of universal belief in religion, governing all these different theories, and all the varying ideas of different sects of men in different countries. Going to the basis of them we find that they also are based upon universal experiences.________________

Tuesday, June 30, 2009

Yoga and Meditation

Meditation is an important aspect of yoga that can strengthen the union of your mind, body and spirit. Meditation provides you with an opportunity to sit still, clear your mind of all thoughts and fully relax your body.The practice of meditation may also help you develop a sense of spiritual strength and peacefulness. Although meditation involves a spiritual element, yoga is not a religion.You should meditate every day, starting with 5 minute sessions and working up to 20 or 30 minutes.

MEDITATION TECHNIQUES
Preparing for MeditationTo help you stay focused as you meditate, you should create an environment that is quiet and free from distractions. Also, try to practice at the same time every day, which can help you make your meditation practice a habit.
The position in which you sit isalso important for helping you stay focused during your meditation practice. Sit cross-legged, always making sure your spine is upright and straight. You can either sit on the floor, on a straight-backedchair or on a meditation cushion. A meditation cushion is a pillow that is designedto help you sit straight and comfortably as you meditate.
You can meditate with your eyes closed or open, whichever you find helps you stay focused. Just make sure that youreyes remain relaxed at all times.
Follow Your BreathFocusing on your breath can help you meditate. If you find your mind wanders while meditating, try to bring your attention back to your breath.It may also be helpful to use techniques that remind you to follow your breath. For example, you can mentally say “inhale“ on each inhalation and “exhale” on each exhalation. You could alsocount your breaths by mentally saying “inhale one, exhale two…“ and so on.
Use a Mantra A mantra is a meditation technique in which you repeat a word, such as“love,“ “peace,“ or “om“ as you meditate. You can either repeat the word aloud or silently in your mind

Yoga and Relaxation

Yoga attracts many people as a means of relaxation. Common methods of relaxing, such as watching television or chatting with friends, serve more asa distraction than a means of achieving complete relaxation. Yoga teaches your body and mind to relax completely by consciously releasing both physical and mental tension. You can achieve this relaxation through the practice of yoga poses,breath awareness and relaxation techniques. In fact, relaxation is so important in yoga that a portion of every practice should be entirely devoted to relaxation.

TYPES OF RELAXATION

Physical Relaxation
Yoga poses are extremely beneficial for relaxing your body. As you stretch and move your body in a yoga practice, you can release tension from your muscles, allowing them to relax.Yoga allows you to connect with your body and become aware of any tension that may be present. Through your yoga practice, you can focus on relaxing any areas that may require attention.

Mental Relaxation
Yoga provides you with an opportunity to set aside time each day to allow your mind to relax and unwind. By taking time each day to practice yoga, you can help prevent your mind from becoming overwhelmed and fatigued. The practice of breath awareness is especially useful for relaxing your mind. For more information on breath awareness.

Spiritual Relaxation
Once you achieve physical and mental relaxation, spiritual relaxation is also possible. Spiritual relaxation brings a feeling of inner peace and contentment. This type of relaxation also promotes a sense of inner awareness, which can help put you in touch with yourself and those around you.

Yoga environment

Creating a yoga environment
If you would like to practice yoga on your own, you can create a yoga environment in your home. Once you create a yoga environment, you can begin practicing yoga with the aid of books,videos and audio recordings. You may want to practice yoga with a qualified yoga teacher to ensure that you understand the basics before practicing on your own.
What time of day should I practice yoga?You can practice yoga at any time in the day when you feel you need to. Performing an active yoga practice in the morning can energize your mind and body, which can help set the tone for how you feel the rest of the day. You may want to perform a less active practice in the evening to help calm your mind and body after a long day and prepare yourself for sleep. Try to set a specific time each day, or as often in the week as possible, to practice yoga so your practice will become a habit.
Where should I practice?When practicing at home, you should create an area specifically for yoga and meditation. Make sure there is plenty of sunlight and that the area is clean and tidy. Also, make sure you do not have any distractions while you practice yoga.
Should I be concerned about the air quality?
Yes. If possible, you should open a window to allow fresh air to come in. Fresh air is especially beneficial for your breathing, which is integral to yoga. Also, make sure the air is not polluted with burning incense, smoke or any other type of air pollution.
How else should I prepare my yoga environment?Make sure every prop you need for your practice, such as a yoga mat, blankets and blocks, are in the area before you begin. This preparation prevents you from having to run around the house looking for a different prop before you perform each pose.

Yoga clothes and props

YOGA CLOTHES
You should wear clothes that are comfortable and allow you to move and breathe freely when practicing yoga. Wearing flexible clothing is the best option, such as a leotard, leggings or bicycle shorts, because your clothing will not move or get in your way. You can also wear a T-shirt and gym shorts if you feel more comfortable. You may want to layer your clothing so you can take layers off as you warm up and put layers back on as you cool down.Yoga is best practiced barefoot. When you are barefoot, you are better able to feel the floor beneath your feet. Wearing socks may cause you to slip.

YOGA PROPS
Yoga MatA yoga mat, also called a sticky mat, is a thin, rectangular rubber mat that helps keep you from sliding on the floor as you move into various is the appropriate texture. If you practice on a surface that is too soft, such as carpet, you may find it difficult to balance or position yourself correctly. If you try to practice on a hard surface, such as hardwood, some poses may be too uncomfortable for your hands, knees or feet.
BlanketsKeep a few large wool or cotton blankets nearby when practicing yoga. A folded blanket can protect your knees when kneeling. You can also use folded blankets to provide support for your body, such as placing a blanket under your head in a lying pose

Yoga Strap
A yoga strap is a long cotton band, which may or may not have a buckle, and is usually 11/ inches wide and 6 feet long.The yoga strap is a useful aid when you cannot reach a part of your body with your hands. If you do not have a yoga strap, you can use any soft cloth or belt, such as a bathrobe belt.

Chair
You may need to use a sturdy chair with a back and a flat seat when performing some standing poses orseated chair poses. Youshould use an armless chair for seated chair poses.

Wall
You can use a wall to help you maintain correct posture, alignment or balance in a yoga pose. Walls are particularly helpful for poses such as standing balancing poses.

Blocks
Blocks are usually 4 x 6 x 9 inches in size and made of either foam or wood. For your yoga practice, you will most likely find two blocks useful. If you do not havea block, you can create your own block by wrapping a hardcover book with tape.Blocks are helpful when your hands cannot reach down to the floor, such as in a standing twist.You can place any end of the block on the floor to achieve the height you need, but make sure the block is steady. Do not clutch the block, butonly rest your hand on it to keep your balance.

Bolsters
Bolsters are cylindrical or rectangular pillowsthat measure approximately 8 inches high and 26 inches long. They are usually covered with canvas or cotton and stuffed with cotton batting to make them firm. Bolsters are useful if you need a firm surface to prop up or rest your body on. If you do not have a bolster, you can roll up a blanket, stack folded blankets or use a firm sofa or bed pillow.

Eye Bag
An eye bag is a small cloth bag usually filled with flax seeds. Covering your eyes with an eye bag during a relaxation pose helps relax your eyes and face and block the light. If you do not have an eye bag, use a folded washcloth or silk scarf as a substitute.

Benefits of yoga

Yoga provides many benefits for men and women of all ages, from children to seniors.Many yoga poses can be modified for people of all different levels of fitness and flexibility, even for people with temporary or chronic physical problems. The primary goal of yoga is to unite the mind, body and spirit. This union can improve your overall mental and physical well-being.
MENTAL AND EMOTIONAL BENEFITS
Through the practice of yoga, you may find that you develop a more positive outlook on life. Practicingyoga encourages personal reflection and introspection, helping you to release any anxiety, hostility or depression you may be feeling. The peace and relaxation that yoga offers improves your mood,which in turn improves your overall well-being.
Stress Relief
One of the most recognized benefits of yoga is stress reduction. The practice of yoga poses, meditation and breathing exercises are all clinically proven methodsof relieving stress. Practicing yoga can help relieve stress by clearing your mind and bringing your attention to the present moment. Relieving stress can have a positive effect on your health, especially since medical practitioners consider stress to be the cause of many illnesses.
Improved Mental FunctionsYoga also serves as an effective tool to help improve your mental functioning. For example, you can enhance your memory and ability to concentrate through the practice of yoga. Many yoga poses can also improve your hand-eye coordination, reaction time, dexterity and fine motor skills.
Improved Self-ConfidenceYou can build greater self-confidence through the practice of yoga, especially because yoga is non- competitive. Yoga is an individual practice, which allows you to only focus on your own capabilities without comparing yourself to others. You can also improve your posture through the practice of yoga, which allows you to stand, sit and walk with confidence. Yoga can also make you feel more mentally alert, centered and content.
PHYSICAL BENEFITS
Pain ReductionYoga can provide therapeutic relief from many ailments, such as back pain, arthritis, migraine headaches and menstrual cramps. Many yoga poses can also release tension and soreness in your muscles. Practicing yoga can even help you prevent illness and injury by improving your immune system and teaching you to treat your body well. As a result, yoga can serve as preventative therapy to help you not only improve, but also maintain your health.
Improved BreathingThe practice of yoga improves your breathing by heightening your awareness of your breath and increasing your lung capacity. By focusing on deep breathing in your yoga practice, you can help to release tension from your body and make your body more alkaline and less acidic. Too much acidity in your body can be harmful for your bones and tissues, and can also cause arthritis, fatigue, headaches and depression.
Improved Strength and Flexibility
One of the most noticeable effects of yoga is that it can make your body strong and flexible, while improving the range of motion in your joints. The practice of yoga can also improve your balance, tone your muscles and increase your stamina. Some yoga poses can also help you build strong bones, which helps to prevent osteoporosis.
Additional BenefitsYoga also provides a whole host of other health benefits. Through the practice of yoga, you can regulate your metabolism, which can help you lose weight. Yoga also helps to balance your hormonal system, which is especially useful for menopausal and pre-menopausal women. In addition, the movement in some yoga poses massages the internal organs of the body, which improves certain bodily functions, such as digestion and elimination.

What is hatha yoga?

The yoga poses included in this book are basedon Hatha Yoga. The primary focus of Hatha Yoga is to unite your mind and body through the physical movement of poses, the awareness of your breath,and relaxation and meditation techniques. You can practice Hatha Yoga to increase your strength and flexibility, learn proper body alignment and improve your health and well-being.

TYPES OF HATHA YOGA
Ashtanga Yoga
Ashtanga Yoga, also called Power Yoga, is the most athletic type of Hatha Yoga. Developed by K. Pattabhi Jois, Ashtanga Yoga emphasizes intense stretching and building muscular strength. A specific series of poses and breathing exercises are practiced in order toheat up your body and sweat out toxins. The room temperature in which Ashtanga Yoga is practiced must be kept at approximately 70 to 75oF to keep your muscles supple.

Bikram Yoga
Bikram Yoga is a popular type of yoga that was created by Bikram Choudhury. The Bikram Yoga practice consists of a sequence of 26 postures, which are each held for approximately 20 to 30 seconds. The room temperature in which Bikram Yoga is practiced should be approximately 105oF and 60% humidity. The heated room is beneficial for warming up your muscles to allow a deeper stretch and to detoxify your body.

Integral Yoga
Integral Yoga was originated by Swami Satchidananda. When practicing Integral Yoga, you participate in poses, breathing techniques,meditation and deep relaxation. Integral Yoga also emphasizes the importance of eating a healthy diet and service to humanity. Practitioners ofIntegral Yoga believe the purpose of a pose is more important than perfecting a pose.

Iyengar Yoga
Iyengar Yoga, established by B.K.S. Iyengar, makes extensive use of props, such as blocks, chairsand straps, to ensure the body is correctly aligned during a yoga pose. Iyengar Yoga also places emphasis on building strength and endurance, encouraging relaxation, increasing flexibility and relieving ailments.

Kundalini Yoga
Kundalini Yoga, sometimes referred to as the “mother yoga,“ was initiated by Yogi Bhajan. When practicing Kundalini Yoga, you practice poses, breathing, chanting and meditation to move energy through yourbody, specifically through your spine.

Kripalu Yoga
Kripalu Yoga was inspired by Kripalvananda. Kripalu is derived from the Sanskrit word ”kripal,” which means ”compassion.” This type of yoga emphasizes the importance of your mind and body being treated equally.There are three stages to progress through when practicing Kripalu Yoga. In the first stage, you must focus on your alignment, breathing and movement, without concern for how long you can hold a pose. In the second stage, you can use meditation to help you hold the pose fora longer period of time. The third and final stage involves using meditation to allow your body to move instinctively from one position to another, depending on what feels right to you at the time.

Viniyoga
Viniyoga was developed by Shri Krishnamacharya and carried on by his son T.K.V. Desikachar. Krishnamacharya taught several well-known yoga gurus, including B.K.S. Iyengar. In Viniyoga, you practice poses that are gentle and relaxed. Instead of trying to achieve perfect form when you practice poses, you only need to practice to meet your needs and capabilities.

Sivananda Yoga
Swami Sivananda, who was a medical doctor, yoga master and world spiritual teacher, created Sivananda Yoga. This type of Hatha Yoga consists of a series of twelve poses: Headstand, Shoulderstand, Plow, Fish, Seated Forward Bend, Cobra, Locust, Bow, Spinal Twist, Crow, Standing Forward Bendand Triangle. Sivananda Yoga is based on five main principles: proper exercise, proper breathing, proper relaxation, proper diet and positive thinking and meditation.

Types of yoga

Types of yoga
There are seven main types of yoga. Although each type of yoga helps unite your mind, body and spirit, each has a slightly different focus.

Hatha Yoga
We focuses on Hatha Yoga, which is the yoga of physical discipline. Hatha Yoga is the most commonly practiced type of yoga in the western world. The goal of Hatha Yoga is to achieve union of the mind, body and spirit through physical actions. Hatha Yoga promotes taking care of your body to be healthy.The word “Hatha” is derived from two Sanskrit words –– ”ha” meaning ”sun” and ”tha” meaning”moon.” The practice of Hatha Yoga finds a balance between your sun and moon traits and balances the opposites within you –– from the right and left sides of your brain to the masculine and feminine sides of your personality.The benefits of practicing Hatha Yoga may be felt immediately. Your body may become more relaxed and your mind may become clearer after just one practice. Some other benefits may occur with regular practice of Hatha Yoga, such as increased strength and proper posture.

Bhakti Yoga
Bhakti Yoga is the yoga of devotion and selfless love. Bhakti is derived from the Sanskrit word”bhaj,” which means “to serve.” Practicing Bhakti Yoga involves devotion to a divine being, usually through practices such as singing, dancing, chanting and praying. Individuals who practice Bhakti Yoga also express this devotion and love in everyday life.

Karma Yoga
The main principle behind Karma Yoga is performing selfless service, without expecting to gain anything from the service. The service should be performed with honesty and integrity. An example of Karma Yoga is volunteering in your community to help others who are less fortunate. Tantra YogaTantra Yoga uses breath and movement to awaken the spiritual energy in your body.Two popular forms of Tantra Yoga are KundaliniYoga and Kriya Yoga.

Jnana Yoga
Jnana Yoga is the yoga of wisdom. In Sanskrit, the word ”Jnana” means “knowledge,” “insight,” or “wisdom.” One of the main principles of Jnana Yoga is to learn the distinction between what is real and unreal. Jnana Yoga also encourages humans to think of themselves as spiritual beings, who can reach enlightenment through willpower, study and reason.

Tantra Yoga
Tantra Yoga uses breath and movement to awaken the spiritual energy in your body.Two popular forms of Tantra Yoga are KundaliniYoga and Kriya Yoga.

Raja Yoga
Raja Yoga, ”raja” meaning ”royal,” is a classical type of yoga, in which meditation teaches your mind to serve your spirit.The foundation of Raja Yoga is based on eight limbs.
These limbs include:
1.Yama (Moral and Ethical Discipline)
2.Niyama(Self-discipline)
3.Asana(Poses)
4.Pranayama(Breath Control)
5.Pratyahara(Sensory Inhibition)
6.Dharana(Concentration)
7.Dhyana(Meditation)
8.Samadhi(Enlightenment)

Mantra Yoga
Mantra Yoga uses sound to heal your body and center and focus your mind. A mantra is a meditation technique in which you repeat a word aloud or silently in your mind. The ost traditional mantra used is the word ”om.”

How did Yoga begin?

Yoga originated in northern India more than 5,000 years ago. Archaeologists have found statuettes of men in yoga poses that are estimated to be 5,000 years old. Developed by the ancient sages of India, yoga was not written down for many thousands of years, but instead passed down from teacher tostudent. Approximately 2,000 years ago, a philosopher named Patanjali began to organize and write down the principles of yoga. Patanjali's collection of yoga’s principles is known as Yoga Sutras. Many people consider Patanjali to be the father of yoga.

What does “Yoga” mean?

The word “yoga” is derived from the Sanskrit word”yuj,” which means ”to unify” or ”to yoke.”
This origin of the word ”yoga” and the practice of yoga are closely related, since practicing yoga involves seeking to ”unite” your body, mind and spirit. Achieving this union allows you to connectwith your inner self, leading to a sense of contentment and tranquility.

Why should I practice Yoga?

Yoga provides a balanced and wholesome approach to achieving good physical and mental health. To begin with, yoga is easieron your body than many other fitness activities, such as high-impact aerobics.Also, unlike many other forms of exercise, yoga addressesall aspects of your health and well-being. Breathing exercises can help you learn to breathe more efficiently. Meditation can clear your mind and help you stay calm. Yoga poses can provide many physical benefits, such as increasingyour flexibility and improving your circulation.
Yoga also has mental and emotional benefits. For example, yoga can help improve your concentration, as well as soothe and rejuvenate your mind.
Yoga is increasingly being recognized for its value in preventing and relieving physical ailments, such as chronic back pain, arthritis and migraines.
and dancers can perform strengthening practices to restore their energy andimprove their stamina. Children can practice yoga to improve their attention span and concentration. Seniors canalso practice yoga to feel strong and improve their flexibility.

Who can practice Yoga?

Anyone can practice yoga, regardless of age or fitness level. Ifyou have a physical limitation, youcan modify yoga to meet your needs. For instance, people with limited mobility can perform yoga while sitting in a chair.

What is Yoga?

Yoga focuses on improving your physical, mental and spiritual well-being. The goal of yoga is to harmonize your body, mind and spirit through a combination of poses, meditation and breathing exercises. Unifying your body, mind and spirit allows you to achieve a sense of wholeness, peace and self-realization.In addition to achieving inner peace, practicing yoga has many physical and mental benefits. For example, the physical exercise involved in yoga can increase your strength and flexibility. Yoga is also a very effective tool for relieving stress, calming your mind and allowing you to achieve complete physical and mental relaxation.

Saturday, June 27, 2009

RAJA YOGA IN BRIEF.

THIS is a summary of Raja Yoga freely translated from the Kurma Purana.
The fire of Yoga burns the cage of sin that is around a man. Knowledge becomes purified, and Nirvana is directly obtained. From Yoga comes knowledge, knowledge again helps the Yogi. He who is a compound of both Yoga and knowledge, with him the Lord is pleased.Those that practice Mahayoga, either once a day, or twice a day, or thrice, or always, know them to be gods. Yoga is divided into two parts. One is called the Abhava, and the other Mahayoga.

Where one’s self is meditated on as zero, and bereft of quality, that is called Abhava; the Yogi, by each one, realises his Self. That in which one sees the Self as full of bliss and bereft of all impurities, and one with God, is called Mahayoga. The other Yogas that we read and hear of, do not deserve one particle of this great Brahmayoga, in which the Yogi finds himself and the whole universe as God himself. This is the highest of all Yogas.

These are the steps in Raja Yoga. Yama, Niyama, Asana,Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi, of which,non-injuring anybody,truthfulness,non- covetousness, chastity, not receiving anything from another, are called Yama; it purifies themind, the Chitta. By thought, word, and deed, always, and in every living being, not producing pain is what is called Ahimsa, non-injuring. There is no virtue higher than this non-injuring.
There is no happiness higher than what a man obtains by this attitude of non-offensiveness to all creation. By truth we attain to 72 work.Through truth everything is attained; in truth everything is established. Relating facts as they are; this is truth.Not taking others’ goods by stealth or by force is called Asteyam, non-covetousness. Chastity in thought, word, and deed, always, and in all conditions, is what is called Brahmacharya.Not receiving any present from anybody, even when one is suffering terribly, is what is called Aparigraha. When a man receives a gift from another man, the theory is that his heart becomes impure, he becomes low, he loses his independence, he becomes bound and attached. The following are helps to success in Yoga. Niyama, regular habits and observances; Tapas, austerity; Sradhyaya, study; Santela, contentment; Saucham, purity; Icvara pranidhana, worshipping God. Fasting, or in other ways controlling the body, is called the physical Tapas.
Repeating the Vedas, and other Mantrams, by which the Sattva material in the body is purifies, is called study, Sradhyaya.There are three sorts of repetions of these Mantrams.One is called the verbal, another semi-verbal, and the third mental. The verbal or audible is the lowest, and the inaudible is the highest of all. The repetition which is so loud that anybody can hear it is the verbal; the next one is where only the organs begin to vibrate, but no sound is heard; another man sitting near cannot hear what is being said. That in which there is no sound, only mental repetition of the Mantram, at the same time thinking its meaning, is called the “mental muttering” and is the highest. The sages have said that there are two sorts of purification, external and internal. The purification for the body is by water, earth, or other materials; the external purification, as by bathing, etc. Purification of the mind by truth, and by all the other virtues, is what is called internal purification. Both are necessary. It is not sufficient that a man should be internally pure and externally dirty. When both are not attainable the internal purity is the better, but no one will be a Yogi until he has both. Worship is by praise, by memory, by having devotion to God.We have spoken about Yama and Niyama; next comes Pranayama. Prana means the vital forces in one’s ownbody, Yama means controlling them. There are three sorts of Pranayama, the very simple, the middle, and the very high. The whole of Pranayama is divided into two parts; one is called filling, and the other is called emptying. When you begin with twelve seconds it is the lowest Pranayama; when you begin with twenty-four seconds it is the middle Pranayama; that Pranayama is the best which begins with thirty-six seconds.That Pranayama in which there is first perspiration, then vibration of the body, and then rising from the seat and joining of the man’s soul with great bliss is the very highest Pranayama. There is a Mantram called the Gayatri. It is a very holy verse of the Vedas. “We meditate on the glory of that Being who has produced this universe; may He enlighten our minds.” Then Om is joined to it, at the beginning and end. In one Pranayama repeat three Gayatris. In all books they speak of Pranayama being divided into Rechaka (rejecting or exhaling), Puraka (inhaling), and Kumbhaka (restraining, stationary). The Indriyas, the organs of the senses, are acting outwards and coming in contact with external objects. Bringing them under the control of the will is what is called Pratyahara; gathering towards oneself is the literal translation.
Fixing the mind on the lotus of heart, or on the centre of the head, is what is called Dharana. When remaining in one place, making one place as the base, where the waves of the mind rise up, without being touched by the other waves— when all other waves have stopped—and one wave only rises in the mind, that is called Dhyana, meditation. When no basis is necessary, when the whole of the mind has become one wave, “one-formedness,” it is called Samadhi. Bereft of all help from places and centres, only the meaning of the thing is presesnt. If the mind can be fixed on one centre for twelve second it will be a Dharana, twelve such Dharanas will be a Dhyana, and twelve such Dhyanas will be a Samadhi. The next is Asana (posture). The only thing to understand is to hold the body straight, leaving the body free, with the chest, shoulders, and head straight. Where there is fire, or in water, or on ground which is strewn with dry leaves, or where there are wild animals, where four streets meet, or where there is too much noise, or too much fear, or too many ant hills, where there are many wicked persons, Yoga must not be practiced in such places. This applies more particularly to India. When the body feels very lazy do not practice, or when the mind is very miserable and sorrowful, or when the body is ill. God to a place which is well hidden, and where people do not come to disturb you. As soon as you do not want people to know what you are doing all the curiousity in the world will be awakened, but, if you go into the street and want people to know what you are doing, they will not care.
Do not choose dirty places. Rather choose beautiful scenery, or a room in your own house which is beautiful. When you practice, first salute all the ancient Yogis, and your own Guru, and God, and then begin.Dhyana is spoken of, and a few examples are given of what to meditate upon. Sit straight, and look at the tip of your nose.

Later on we will come to know how that concentrates the mind, how by controlling the two optic nerves one advances a long way towards the control of the arc of reaction, and so to the control of the will. These are a few specimens of meditation. Imagine a lotus upon the top of the head, several inches up, and virtue as its centre, the stalk as knowledge. The eight petals of the lotus are the eight powers of the Yogi. Inside, the stamens and pistils are renunciation. If the Yogi refuses the external powers he will come to salvation. So the eight petals of the lotus are the eight powers, but the internal stamens and pistils are the extreme renunciation, the renunciation of all these. Inside of that lotus think of the Golden One, the Almighty, the Intangible, He whose name is Om, the Inexpressible, surrounded with effulgent light. Meditate on that. Another meditation is given. Think of a space in your heard, and in the midst of that space think that a flame is burning. Think of that flame as your own soul, and inside that flame is another space, effulgent, and that is the Soul of your soul, God. Meditate upon that in the heart. Chastity, non- injuring, pardoning everyone, even the greatest enemy, truth, faith in the Lord, these are all different Vrittis. Be not afraid if you are not perfect in all of these; work, and the others will come. He who has given up all attachment, all fear, and all anger, he whose whole soul has gone unto the Lord, he who has taken refuge in the Lord, whose hart has become purified, with whatsoever desire he comes to the Lord He will grant that to him. Therefore worship Him through knowledge, or worship Him through love, or worship Him through renunciation.“He is my beloved worshipper, he is my beloved Bhakta,who is not jealous of any being, who is the friend of all, who is merciful to all, who has nothing of his own, whose egotism is lost: he who is always satisfied; he who works always in Yoga, whose self has become controlled, whose will is firm, whose mind and whose intelligence are given up unto me, know that he is my beloved Bhakta. From whom comes no disturbance, who never becomes the cause of disturbance to others, he who has given up excessive joy, grief, and fear, and anxiety. Such a one is my beloved. He who does not depend on anything, pure, active, giving up all, who does not care whether good comes or evil, never becomes miserable; he who is the same in praise or in blame, with a silent, thoughtful ,ind, blessed with what little comes in his way, homeless, he who has no home, the whole world is his home, steady in his ideas, such a one becomes a Yogi.” There was a great god-sage called Narada. Just as thereare sages among mankind, great Yogis, so there are great Yogis among the gods. Narada was a good Yogi, and very great. He travelled everywhere, and one day he was passingthrough a forest, and he saw a man who had been meditating until the white ants had built a huge mound round his body, he had been sitting in that position so long. He said to Narada, “Where are you going?” Narada replied, “I am going to heaven.” “Then ask God when He will be merciful to me; when I will attain freedom.” Further on Narada saw another man. He was jumping about, singing, dancing, and said, “Oh, Narada, where are you going?” His voice and his gestures were wild.Narada said, “I am going to heaven.” “Then, ask when I will be free.” So Narada went on. In the course of time he came again by the same road, and there was the man who had been meditating till the anti-hills had grown round him.He said “Oh, Narada, did you ask the Lord about me?” “Oh, yes.” “What did He say?” “The Lord told me that you would attain freedom in four more births.” Then the man began to weep and wail, and said, “I have meditated until an ant-hill has been raised around me, and I have four more birth yet!” Narada went to the other man. “Did you ask my question?” “Oh, yes. Do you see this tamarind tree? I have to tell you that as many leaves as there are on that tree, so many times you will be born, and then you will attain freedom.” Then the man began to dance for joy, and said, “I will have freedom after such a short time.” A voice came, “My child, you will have freedom this minute.”

That was the reward for his perseverance. He was ready to work through all those births, nothing discouraged him. But the first man felt that even four more births must be too long. Only perseverance like that of the man who was willing to wait ?ons will bring about the highest result.

Source: Raja Yoga -By Swami Vivekananda

Friday, June 26, 2009

Yoga Practice - Most Common Types

There are different types of yoga and there are varied reasons why people learn the practice of yoga. Yoga is a Hindu discipline that promotes spiritual unity with a Supreme Being through a system of rituals and body postures. Following is a short list of the most common Yoga practices you may hear about.

Most Common Types of Yoga
Ananda: This type is perfect for beginners as it does not require a lot of strength or flexibility neither involves any type of chanting. The movements are very simple.
Kundalini: This was the first type of Yoga to be 'westernized' and involves intense breathing. It is designed to release energy throughout the whole body.
Bikram: Intensely physical and practiced in a heated 100 degree temperature room for muscle flexibility. Use caution with the repeated 26 poses and breathing exercises.
Astanga: Also called 'power yoga', demands flexibility, stamina, and strength for moving continuously from one posture to another without interruption.
Kripalu: More of a meditative type with emphasis on body alignment in conjunction with coordination of breath and body movement.
Integral: Postures are very simple and are meant to be easily modified to fit the practitioner's flexibility limits to prevent injury. Easily learned by beginners.
Anasura: A newer form of yoga with emphasis on spiritual elements and the focus on the body posture alignment.
Iyengar: Allows the use of body props such as foam blocks, pillows, and stretching cords to help with the proper alignment of the body.
Understandably so, Yoga is not for everyone. These are just a few of the most common types of Yoga being practiced today. This short list may just inspire you to look more into the practice of Yoga to suit your physical and/or spiritual fitness goals.
Krystalina Soash is a freelance writer specializing in article writing in the self-improvement field and living a fulfilling life. You may visit her at
http://writingforyounow.com
Article Source: http://EzineArticles.com/?expert=Krystalina_Soash
THE PINEAL GLAND IS A STARGATE PART 10
BY EtherGuide



A brief overview of chakras in human body. Music: Om Anandamayi Om ?nandamayi chaitanyamayi satyamayi parame Om Thou full of bliss, full of consciousness, full of truth, supreme. (lyrics by Sri ...

CORE STRENGTH for BEGINNERS

For Weight Loss

YOGA FOR WEIGHT LOSS

Thursday, June 25, 2009

Hatha Yoga

Hatha Yoga
From Wikipedia, the free encyclopedia

Main articles: Hatha yoga and Hatha Yoga PradipikaHatha Yoga is a particular system of Yoga described by Yogi Swatmarama, compiler of the Hatha Yoga Pradipika in 15th century India. Hatha Yoga differs substantially from the Raja Yoga of Patanjali in that it focuses on shatkarma, the purification of the physical body as leading to the purification of the mind (ha), and prana, or vital energy (tha).Compared to the seated asana, or sitting meditation posture, of Patanjali's Raja yoga, it marks the development of asanas (plural) into the full body 'postures' now in popular usage.Hatha Yoga in its many modern variations is the style that many people associate with the word "Yoga" today.

Yoga Sutras of Patanjali

Yoga Sutras of Patanjali
From Wikipedia, the free encyclopedia

In Indian philosophy, Yoga is the name of one of the six orthodox philosophical schools.The Yoga philosophical system is closely allied with the Samkhya school.The Yoga school as expounded by the sage Patanjali accepts the Samkhya psychology and metaphysics, but is more theistic than the Samkhya, as evidenced by the addition of a divine entity to the Samkhya's twenty-five elements of reality.The parallels between Yoga and Samkhya were so close that Max M?ller says that "the two philosophies were in popular parlance distinguished from each other as Samkhya with and Samkhya without a Lord...."The intimate relationship between Samkhya and Yoga is explained by Heinrich Zimmer:
Patanjali is widely regarded as the founder of the formal Yoga philosophy. Patanjali's yoga is known as Raja yoga, which is a system for control of the mind. Patanjali defines the word "yoga" in his second sutra, which is the definitional sutra for his entire work:
This terse definition hinges on the meaning of three Sanskrit terms. I. K. Taimni translates it as "Yoga is the inhibition (nirodha?) of the modifications (v?tti) of the mind (citta)". The use of the word nirodha? in the opening definition of yoga is an example of the important role that Buddhist technical terminology and concepts play in the Yoga Sutra; this role suggests that Patanjali was aware of Buddhist ideas and wove them into his system. Swami Vivekananda translates the sutra as "Yoga is restraining the mind-stuff (Citta) from taking various forms (Vrittis)."Patanjali's writing also became the basis for a system referred to as "Ashtanga Yoga" ("Eight-Limbed Yoga"). This eight-limbed concept derived from the 29th Sutra of the 2nd book, and is a core characteristic of practically every Raja yoga variation taught today. The Eight Limbs are:
Yama (The five "abstentions"): non-violence, non-lying, non-covetousness, non-sensuality, and non-possessiveness. Niyama (The five "observances"): purity, contentment, austerity, study, and surrender to god. Asana: Literally means "seat", and in Patanjali's Sutras refers to the seated position used for meditation. Pranayama ("Suspending Breath"): Pr?na, breath, "?y?ma", to restrain or stop. Also interpreted as control of the life force. Pratyahara ("Abstraction"): Withdrawal of the sense organs from external objects. Dharana ("Concentration"): Fixing the attention on a single object. Dhyana ("Meditation"): Intense contemplation of the nature of the object of meditation. Sam?dhi ("Liberation"): merging consciousness with the object of meditation. In the view of this school, the highest attainment does not reveal the experienced diversity of the world to be illusion. The everyday world is real. Furthermore, the highest attainment is the event of one of many individual selves discovering itself; there is no single universal self shared by all persons.---

History of yoga

History of yoga
From Wikipedia, the free encyclopedia

The Vedic Samhitas contain references to ascetics, while ascetic practices (tapas) are referenced in the Br?hma?as (900 to 500 BCE), early commentaries on the Vedas. Several seals discovered at Indus Valley Civilization (c. 3300–1700 B.C.E.) sites depict figures in positions resembling a common yoga or meditation pose, showing "a form of ritual discipline, suggesting a precursor of yoga", according to archaeologist Gregory Possehl.Some type of connection between the Indus Valley seals and later yoga and meditation practices is speculated upon by many scholars, though there is no conclusive evidence.
Techniques for experiencing higher states of consciousness in meditation were developed by the shramanic traditions and in the Upanishadic tradition.
While there is no convincing evidence for meditation pre-Buddhist early Brahminic texts, Wynne argues that formless meditation originated in the Brahminic tradition, based on strong parallels between Upanishadic cosmological statements and the meditative goals of the two teachers of the Buddha as recorded in the early Buddhist texts.He mentions less likely possibilities as well.Having argued that the cosmological statements in the Upanishads also reflect a contemplative tradition, he argues that the Nasadiya Sukta contains evidence for a contemplative tradition, even as early as the late Rg Vedic period.
The Buddhist texts are probably the earliest texts describing meditation techniques.They describe meditative practices and states which had existed before the Buddha as well as those which were first developed within Buddhism.In Hindu literature, the term "yoga" first occurs in the Katha Upanishad, where it refers to control of the senses and the cessation of mental activity leading to a supreme state.Important textual sources for the evolving concept of Yoga are the middle Upanishads, (ca. 400 BCE), the Mahabharata including the Bhagavad Gita (ca. 200 BCE), and the Yoga Sutras of Patanjali (150 BCE).

Yoga

Yoga From Wikipedia,

the free encyclopedia

Yoga (Sanskrit, P?li: ??? y?ga) refers to traditional physical and mental disciplines originating in India.The word is associated with meditative practices in Hinduism, Buddhism and Jainism.In Hinduism, it also refers to one of the six orthodox (?stika) schools of Hindu philosophy, and to the goal toward which that school directs its practices. In Jainism it refers to the sum total of all activities—mental, verbal and physical.
Major branches of yoga in Hindu philosophy include Raja Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Hatha Yoga.Raja Yoga, compiled in the Yoga Sutras of Patanjali, and known simply as yoga in the context of Hindu philosophy, is part of the Samkhya tradition.Many other Hindu texts discuss aspects of yoga, including Upanishads, the Bhagavad Gita, the Hatha Yoga Pradipika, the Shiva Samhita and various Tantras.
The Sanskrit word yoga has many meanings,and is derived from the Sanskrit root yuj, meaning "to control", "to yoke" or "to unite".Translations include "joining", "uniting", "union", "conjunction", and "means".Outside India, the term yoga is typically associated with Hatha Yoga and its asanas (postures) or as a form of exercise. Someone who practices yoga or follows the yoga philosophy is called a Yogi.

Ashtanga Yoga

The goal of yoga

From Wikipedia, the free encyclopedia

The goal of yoga may range from improving health to achieving Moksha.Within Jainism and the monist schools of Advaita Vedanta and Shaivism the goal of yoga takes the form of Moksha, which is liberation from all worldly suffering and the cycle of birth and death (Samsara), at which point there is a realisation of identity with the Supreme Brahman. In the Mahabharata, the goal of yoga is variously described as entering the world of Brahma, as Brahman, or as perceiving the Brahman or Atman that pervades all things. For the bhakti schools of Vaishnavism, bhakti or service to Svayam bhagavan itself may be the ultimate goal of the yoga process, where the goal is to enjoy an eternal relationship with Vishnu.

Surya Namaskarn



SURYA NAMASKAR

Surya Namaskar is included in the regular routine of prayer and worship. Means it must be practiced regularly. Its greater importance has been described in the scriptures. As per the scriptures, a single day worship of the sun has virtues equivalent to the bestowal presentation of one lakh milk cows. Like worship, Surya Namaskaras too has their own significance. Surya Namaskara means prayer (Vandana) of Lord Surya. Surya Vandana is short. Surya Namaskara is an ancient system of Indian exercise. Stand facing the east at dawn and peacefully chant the mantras to pray Lord Surya and offer red sandals, flowers, rice grains (Akshatas) with water of simply the water alone as ARGHE (libation) and perform Surya Namaskara. This whole process must be performed before the sunrise.Take water in a metal pot and mix all the available veneration materials in it and hold the pot in your fingers alone keeping the thumbs aside and facing the east and chanting the following Mantra offer the libation thrice.

EHI SURYA! SAHASTRANSHO! TEJORASHE! JAGATPATE ANUKAMPAYA MAM BHAKTYA GRIHANARGHYAM DIVAKARA !

Now recite the following Mantra to pray Lord Surya.
DHYEYAH SADA SAVITRI MANDALA MADHYAVARTI NARAYANAH SARSIJA SANA SANNI VISHTHAH ! KEYURVAN MAKAR KUNDALA VAAN KIRITI,HARI HIRANYA MAYA VAPUR DHRIT SHANKHA CHAKRAH
NAMASKARA

There are twelve positions or a posture involves in Surya Namaskara. With all of these twelve positions, each and every part of the body gets ample execrsie. Surya Namaslara also enhances the vision.Among these twelve positions, ten are Asanas only. The first one and the last one are two positions. All these Asanas and position are very easy to perform and can easily be practised by the people of all ages. Together these twelve positions constitute the process of Surya Namaskara and twenty-five Namaskaras form one Avriti (frequency).Surya Namaskar must be performed at some open and airy place. Perform Surya Namaskara slowly without feeling tired (fatigue) or panting and puffing, changing the feet every time, it must be performed on each of the feet successively.



The completely procedure of performing Surya Namaskara is thus: It begins with the Mantras, one each for all the twelve Namaskara. These Mantras are as follows:

1. OM MITRAYA NAMAH
2. OM RAVAYE NAMAH
3. OM SURYAY NAMAH
4. OM BHANAVE NAMAH
5. OM KHAGAYE NAMAH
6. OM PUSHNE NAMAH
7. OM HIRANYA GARBHAYE NAMAH
8. OM MARICHAYE NAMAH
9. OM AADITYAAYA NAMAH
10. OM SAVITRE NAMAH
11. OM ARKAYA NAMAH
12. OM BHASKARAYA NAMAH



1. POSTURE OF THE FIRST NAMASKARA DAKSHASANA Mantra: OM MITRAYA NAMAH

Procedure : In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hand, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the point your vision on the tip of the nose. This is a position of attention. Since you stand straight in 'Daksha' position hence this posture is named 'DAKSHASANA'.


BENEFITS -
a. Disorders of the skin and waists are corrected, the back becomes strength and new life and vigor are pumped into the legs.b. Focusing of the vision on nose helps to control the mind. c. The face becomes gloriousd. It is an easy and effective way of attaining good health and development of personality for the students.e. Meditating with concentrated mind enhances confidence.

2. POSTURE OF THE SECOND NAMASKARA NAMASKARASANA Mantra : OM RAVAYE NAMAH

Procedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your chest. Expand your chest and pull in the belly as far as possible. Look straight ahead. The head, the neck and the body should remain in a straight line. Closing the mouth inhale the breath and hold it inside as far as possible and then expose the breath.



BENEFITS:
Disease of the throat is corrected and voice is enhanced. Both mind and body become healthy.

3. POSTURE OF THE THIRD NAMASKARA PARVATASANA Mantra: OM SURYAYA NAMAH

Procedure: Raising the arms up, stretch whole of your body backward while gazing the sky with open eyes. Ben backward as mush as possible, expand your chest at the same time.





BENEFITS:
Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved.

4. POSTURE OF THE FOURTH NAMASKARA HASTAPADASANA Mantra: OM BHANAVE NAMAH

Procedure: Inhaling the breath through nostrils retain it and bend forward without folding the knees. Ultimately rest both of your palms on the ground and touch your knees with your forehead or the nose and exhale the breath that you held so far with audible sound. If, in the beginning you are unable to rest your palms on the unable to rest your palms on the ground, simply touch the ground with finger and practice slowly.





BENEFITS :
a. Disorders of the belly and digestive system are corrected. The chest grows strong, hands too become stronger and your become well balanced, beautiful and good looking.b. Diseases of the feet, fingers are also corrected and new lease of life is pumped in week persons.

5. POSTURE OF THE FIFTH NAMASKARA EKAPADA PRASARANASANA Mantra: OM KHAGAYA NAMAHProcedure: Inhale the breath through nostrils and pull your right leg backward in such a way that the knee and the fingers of the foot touch the ground. Push forward your left leg pressing the abdomen (belly) hard. Then raising your head as high as possible, look upward. Push down the waist and hold the breath and stay in the osture as long as you can.





BENEFITS :
a. The posture stresses the small intestine as well as the seminal vesicles and these are stretched. Thus this posture helps in correcting the constipation and diseases of the liver.b. Thinness of the semen is also corrected.c. Diseases of the Throat are also corrected.

6. POSTURE OF THE SIXTH NAMASKARA BHUDHARASANA Mantra: OM PUSHNE NAMAH

Procedure: Inhale the breath deeply and hold it and pull both of your legs backward,so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.





BENEFITS :
One get relief from the pains specially of arms, legs and the knees, Bulging waist is trimmed and slimmed this posture is like a panacea for the abdominal disorders.

7. POSTURE OF THE SEVENTH NAMASKARA ASHTANGA PRANIPATASANAMantra : OM HIRANYAGARBHAYA NAMAH

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Procedure : Holding the breath, rest both of your knees on the ground. Touch
the ground with your chest and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Exhale the breath now, both the hands (palms) must be kept on the sides of the chest (Fig.)
BENEFITS :
a. This posture makes the arms strong.b. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.

8. POSTURE OF THE EIGHTH NAMASKARA BHUJANAGA SANA Mantra : OM MARICHAYE NAMAH



Procedure : Keeping the legs, palms and knees in Ashtanga prampatasana position, unfolding the arms rise up simultaneously inhaling the breath, push the chest out and bend the waist in circle and backward. Look as much up as possible and exhale the breath. (Fig.)

BENEFITS :
a. Removing the dullness invigorates the body and makes the eyes glowing.b. Correct all kinds of disorders related to male and female reproductive systems,corrects the irregularities in females menstrual cycles.c. Blood circulation is also corrected thereby increasing the glow on the face.

9. POSTURE OF THE NINTH NAMSAKARA BHUDHARASANA Mantra : OM ADITYAYA NAMAHRepeat the process of Bhudharasana as described in the step six (6)





10. POSTURE OF THE TENTH NAMASKARA EKAPADAPRASARANASANA Mantra : OM SAVITRA NAMAH

>http://www.youtube.com/watch?v=rZgVGHLYOjM&feature=channelProcedure : Repeat the process of the fifth Namaskara as described in the step five (5) just reverse the position of the legs.

11. POSTURE OF THE ELEVENTH NAMASKARAHASTAPADASANA Mantra : OM ARKAYA NAMAH
Repeat the process described in the fourth Namskara, step four (4).

12. POSTURE OF THE TWELTH NAMASKARA NAMASKARASANA Mantra : OM BHASKARAYA NAMAH

Procedure: Standing in the position described in step two repeat the second Surya Namaskara. Thus performing all the postures for Surya Namaskara, each and every parts of the body gets ample exercise whereas the religious significance is also fully met with.Every human being must perform Suyra Namaskara and the anas related to it. By virtue of Surya Namaskara, the poverty of the people is done away with and they remain properous in many births. Results of Surya Namaskara are described thus in our scriptures: ADITYASYA NAMASKARAM YE KURVANTI DINE DINE JANMANTAR SAHASTRESU DARIDRYAM NOPAJAYATE
Meaning : The man who performs Surya Namaskara daily does not get poor in thousand births. Hence, give Surya Namaskara an urgent place in your daily routine. And like the daily rising of the sun. Surya Namaskara is indeed a daily routine.

Yoga Classes For Yoga Beginners




Yoga is fast becoming the most popular fitness activity in this recession period. People affected by the current economy are looking to yoga classes for fast relief of their stressful conditions. It is no wonder then that yoga studios are doing a brisk business in accepting more and more yoga beginners into their programs.
Before you embark on a 'yoga for beginners' program, be aware of your fitness level, health condition and physical limitations. Let the yoga instructor know of your condition because he or she is able to offer corrections and make modifications if you are not doing the yoga poses correctly. The instructor is also able to help you in getting a deeper experience from a yoga pose so that you will gain more results.
The great thing about yoga is that unlike any other sport or fitness program, you are not competing with any other participants but yourself. You are only concentrating on your own body and listening to it as it responds to the challenges you are putting it through. Your body will communicate with you through feelings of pain or pleasure, and you respond to this feedback from your body by doing the yoga postures correctly.
Breathing is an important element in yoga as it corresponds with each pose or posture. As a beginner you need to practice the art of breathing correctly as it helps you to get relaxed and move you deeper into each pose for a positive experience. You can actually direct your breathing to any spot on your body where there is tension and feel the effects as the feelings of tension is being released.
It is important too that you do not eat a heavy meal before the commencement of each yoga session. However, water is essential to keep yourself from being dehydrated.
If you are excited about learning yoga but are not able to find a class in your area, you may want to get your hands on an instructional yoga DVD which is widely available on the internet. The great thing about these yoga DVDs is that they come with online support so you will have assistance should you have questions later.
I have known of a group of women who pooled their resources together to purchase a set of yoga DVDs and conduct a yoga session for themselves every weekend in their homes. Doing with a group is fun as you can look out for each other if one participant is not doing it correctly. This not only makes for a good social activity but a healthy one too.
Copyright (c) 2009 Azmi Adnan
Azmi Adnan is a writer and a yoga practitioner. Subscribe to his newsletter for interesting articles on yoga at his website
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