 
Yoga jyoti

By Srinivasa Prasad Pillutla at Smashwords

Copyright 2012 Srinivasa Prasad Pillutla

Smashwords Edition, License Notes

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

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**Table of Contents**

Opening prayer

With reverence and gratitude

Divine words from Sadguru Prabhu

Thanks

Yoga and Spirituality

Self assessment

General instructions for yoga practice

Breathing exercises

Loosening exercises

Surya namaskar

Asana

Stithi and vishranti for all standing asanas

Stithi and vishranti for all sitting asanas

Stithi and vishranti for all supine asanas

Stithi and vishranti for all prone asanas

Ardhakati chakrasana

Ardha chakrasana

Bhujangasana

Parsvakonasana

Padahastasana

Trikonasana

Parivrita trikonasana

Veera bhadrasana

Utkatasana

Natarajasana

Vrikshasana

Garudasana

Anjaneyasana

Prasarita pada uttanasana

Prasarita parsva uttanasana

Ardhachandrasana

Vajrasana

Veerasana

Vakrasana

Janu shirshasana

Paschimottanasana

Supta vajrasana

Ardha matsyendrasana

Gomukhasana

Matsyasana

Ardha ustrasana

Padmasana

Dandasana

Baddhakonasana

Navasana

Parivrita janusirshasana

Upavistakonasana

Halasana

Pavanamuktasana

Sarvangasana

Viparitakarani

Shirshasana

Sethubandhasana

Ardhabekasana

Supta pada angustasana

Shalabhasana

Dhanurasana

Bandha

Kriya

Pranayama

Mudra

Kundalini yoga

Patanjali Yogasutra

Contemplation and Introspection

About the author

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Opening prayer

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Sahanavavatu Sahanau bhunaktu

Sahaviryam karavaavahai

Tejaswina avadhitamastu

Maa vidvishaavahai

OM Shanti Shanti Shantihi

Meaning : May the Teacher and students be protected by God, May God nourish both, May both work together with energy, May the study be for enlightenment and let there not be hostility between teacher and students.

OM Peace, Peace, Peace

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##  With Reverence and Gratitude

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I dedicate Yoga jyoti to the lotus feet of _Sadguru_ Sri M. Narasimha Prabhu

OM Guru Brahma, Guru Vishnu, Guru devo Maheshwaraha |

Guru sakshat Parabrahma, tasmai sri Gurave namaha ||

Meaning : Guru is the creator preserver and destroyer. Guru is the highest principle in the universe. I salute to such Guru.

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##  Divine words from Sadguru Prabhu

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Dear Atmajyothi Prasad,

I am very happy to see that the book on yoga 'Yoga jyoti' is being released on the occasion of Guru Purnima 2012. We have to make Yoga a way of life and _Yagna_ (selfless service) as foundation of life.While yoga is for union with our higher self, _yagna_ is for connecting with the world with an attitude of reverence and service. Together these two form the core purpose of human life, " _Atmano mokshartham, Jagad Hitaya cha_ ". We have to work towards Self Realization and service for the welfare of the world.

Self realization requires practice of Yoga. Yoga can be yoga of action - _karmayoga_ , yoga of devotion - _bhakti yoga_ , yoga of knowledge - _jnana yoga_ or yoga of self mastery - _Raja yoga_. We are human beings with four aspects to our personality - Head, Hands, Heart and Energy. Systematic working on these aspects for tuning ourselves with our Higher Self nature is called yoga. While _karmayoga_ addresses "hands" aspect of our being, _bhaktiyoga_ addresses "heart" aspect of our being, _jnanayoga_ addresses "head" aspect of our being and _rajayoga_ or _kriyayoga_ addresses the energy aspect of our being.

The book you have written on yoga consisting of _Asana_ , _Pranayama_ and _Mudra_ is going to be useful to many spiritual aspirants for working on their body, mind and intellect complex for the purpose of Self Realization.May many people benefit from the book. This is a part of the _Rishiyagna_ (service to the sages by following their teachings) and _Manushyayagna_ (service to fellow beings) activity you have undertaken. Blessings of all _Rishis_ (sages) will bring peace, love and happiness to you and your family and many more acts of _Yagna_ (service) happen through you.

_Lokaha Samasthaha Sukhino Bhavantu_ (Let there be peace and happiness for all worlds),

Peace and Love,

Prabhu

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## Thanks

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I offer my heartfelt gratitude to Sadguru M. Narasimha Prabhu for being my guide in all aspects of my life. I owe everything in my life to him. I prostrate myself before his infinite compassion, peace and love. I learnt to be a human being by his guidance and teachings. I thank him for teaching me, guiding me, and shaping my thought pattern.

I take this opportunity to thank the following persons who helped in making this book happen.either directly or indirectly,

Cover image is by Dr. Annapoorna, my elder sister. I wanted Lord Shiva's drawing on cover page, because Yoga originated from him. I am very happy looking at the drawing as I can see a serene face on the cover.

Photographs of yoga postures are taken by my friends Rommel Sharma, and Murali Krishna

SVYASA University, Bangalore, where I learnt yoga asanas

Sri Govindaraju and Sri Anil karpur at SVYASA who taught me asanas and theory behind asanas

My ever smiling mother, a silent pillar of strength

My grandmother Sarada Devi, who is also my primary school teacher for inculcating a strong fundamental core value system in me

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## Yoga and Spirituality

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### Introduction

What is spirituality? What is yoga? What is the relationship between them? Can they exist independently of each other? This chapter is an attempt to answer these questions. The Yoga referred here is _Rajayoga_ a.k.a _Ashtangayoga_ a.k.a _Patanjaliyoga_. Most of the people take the benefits offered by yoga at physical level by practicing yoga _asanas_. Yoga can offer much more than that. The goal of yoga is to go from imperfection to perfection. The goal of spirituality is to go from imperfection to perfection.

Spirituality defines the various paths for achieving one goal of liberation or enlightenment, whereas yoga is one of the ways to walk the path.

### Spirituality

When a person is born, he neither has knowledge about himself, nor knowledge about world. When he grows up, his attention is outgoing, and he acquires knowledge about world, while he is ignorant about himself. The world appears very beautiful and presents itself in many different forms of knowledge. The attention towards the outer world and acquiring knowledge about the world can be called as 'materialism'. Most of the people fall under this category.

If attention is turned inwards to know about the entity who is the actual knower and experiencer of the outer world, that person is said to have woken up to the world of spirituality. Very few lucky people turn towards spirituality and enquire about 'That' that experiences the world. How to be the experiencer, definition of the goal, what are the different paths and tools available for achieving that, what are the obstacles for that, form an integral part of the spiritual world.

Bhagavan Sri Ramana Maharshi says " _Jnanayoga_ (path of knowledge) alone is available for being a _Jivanmukta_ (liberated one), all other paths lead to _Jnana (wisdom)_ and so are indirect path to _jivanmukti (liberation)_ , and _Jnana_ alone is the direct path".

Lord Sri Krishna in Bhagavad Gita defines _Karmayoga_ (path of action), _Bhaktiyoga_ (path of devotion), _Rajayoga_ and _Jnanayoga_ as the paths to _Jivanmukti_ or final liberated state. Again Lord Krishna says, "Sankhya yogau prithakbala, pravadanti na panditaha meaning, Wise persons do not see differences in the various paths". Spirituality constitutes the various paths to _Jivanmukti_ as mentioned in various scriptures, and in different schools and systems. _Vedanta_ clearly says that the aim of life is to fulfill the four purposes of life i.e. _Dharma_ (righteousness), _Artha_ (prosperity), _Kama_ (righteous desires), and _Moksha_ (liberation). Spirituality especially deals with _Moksha_.

### Yoga

Yoga is derived from the word 'Yuj' in Sanskrit. _'Yujyate anena iti yogaha'_ , meaning, yoga is that which joins. Now what is joining with what? It is the joining of individual self with its higher nature. The higher nature is that of peace, compassion, love.

Sage Patanjali says in his book _Yogasutra_ , " _Yogaha chitta vritti nirodhaha_ ", which roughly translates to "Yoga is to contain the different modifications or functionalities of mind". Lot of stress is given in controlling or containing mind in almost all definitions of yoga.

Yoga is a structured and scientific way of living life and attaining the four purposes of life i.e _Dharma_ (righteousness), _Artha_ (wealth & prosperity), _Kama_ (desires), and _Moksha_ (liberation). This is done by following the _Ashtangayoga_ or Eight Limbed yoga.

The eight limbs of _Rajayoga_ are:

Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi

### Rajayoga and Spirituality

Yoga and Spirituality go hand in hand. Without a defined goal, action is purposeless, and without action, purpose cannot be achieved. So, it can be safely assumed that the underlying purpose of Yoga is to attain spiritual goal as defined by _Sanatana dharma's_ (eternal truth) _vedantic_ system. _Vedanta_ is more theoretical, and yoga is practical. What is there in theory has to be realized through practice.

Let us go through each limb of _Rajayoga_ and find out how one's personality evolves spiritually by that practice.

#### Yama – set of dont's

_Yama_ constitutes _Ahimsa_ , _Satya_ , _Asteya_ , _Brahmacharya_ , and _Aparigraha_.

_Ahimsa_ : Non-violence through body, mind and speech.

King Dharmaraja defines _Ahimsa_ in Mahabharata (a Hindu epic) as, " _Ahimsa paramo dharamha, Dharma himsa tathaiva cha_ " Meaning, Non-injury is greatest dharma, righteous violence (in self-defense) is also dharma.

By practicing _Ahimsa_ , one develops _vairagya_ (detachment).

_Satya_ : Always speak truth.

Truth leads to purposefulness of action. A lie when told will leave its mark on the inner consciousness, thus polluting the _chitta_ (mind).Truth on the other hand clears _chitta_ of guilt.

_Asteya_ : Non-stealing.

Stealing is accumulation of bad _karma_ , and leads to bondage. On the contrary non-stealing will lead to acquiring the wealth of yoga which is leading to liberation.

_Brahmacharya_ : General meaning is celibacy, inner meaning is to abide in Brahman consciousness. Practice of _Brahmacharya_ leads to conservation of energy and increase in aura ( _ojas_ or _tejas_ ).

_Aparigraha_ : Non-possession. One should not accumulate beyond their needs.

Gandhi said "Earth has sufficient resources to fulfill everybody's needs, but they are insufficient to satisfy one's greed". Accumulation is because of _lobha_ (greed), practice of _Aparigraha_ will lead one to easily let go and tackle the inner enemy _lobha_ or greed.

#### Niyama – set of do's

The do's or the prescribed actions are _Shaucha_ , _Santosha_ , _Tapas_ , _Swadhyaya_ , and _Iswarapranidhana_

_Shaucha_ : Cleanliness, orderliness, having respect for the world.

_Santosha_ : Contentment. It leads to peace.

_Tapas_ : Penance, steadfastness with faith and sincerity. This leads to concentration.

_Swadhyaya_ : Self study of scriptures, and introspection.

Increases the understanding of self and scriptures, and leads to clarity of thought.

_Iswarapranidhana_ : Surrender to _Iswara_ (God). This leads to liberation.

#### Asana

Asana practice gives benefits of all physical exercises along with exercising brain and mind. It also acts upon endocrine and nervous system.

There are three levels of performing asanas i.e. _Sthira_ , _Chira_ and _Sukha_.

In the initial days, _asana_ or final posture is shaky. By continuous practice final posture becomes stable. Being stable in final posture is called _sthira_. Continued practice and the ability to relax in asana leads to _Chira_ level which means the yogi is able to maintain asana for sometime. If a yogi is able to do the final posture without effort and can do it with complete awareness, then the level is called _sukha_.

#### Pranayama

Human body is made up of five sheaths known in Sanskrit language as _kosha_. They are:

_Annamaya kosha_ (Gross body)

_Manomaya kosha_ (Mental body)

_Pranamaya kosha_ (Pranic body)

_Vijnanamaya kosha_ (Intellectual body)

_Anandamaya kosha_ (Blissful body)

Pranayama or breath control benefits the _Annamaya_ , _Manomaya_ , and _Pranamaya_ _koshas_.

Mind rides on _prana_ (vital air), and vice versa, _prana_ gets disturbed due to a disturbed mind. A serene mind leads to rhythmic breathing. A controlled breath calms mind.

In _Yogavasishta_ (Book by sage Vasishta), yoga is described as " _manah prashamanopayah yoga ityabhidheeyate_ ", meaning, yoga is a skill in calming the mind. _Pranayama_ is a tool that can calm down the mind to a considerable extent.

It is clearly evident in the behavior of a person who practices _pranayama_ and who doesn't. The practitioner of _pranayama_ is calm in nature, whereas non-practitioner may get agitated easily.

#### Pratyahara

Withdrawal of mind from the sensual pleasures is _pratyahara_. This leads one to transcend the enemy _Moha_ or attachment.

Up to this point it is _Bahiranga_ (external) yoga and prepares a _sadhaka_ (practitioner) for further advanced yoga practices called _Antaranga_ (internal) yoga.

#### Dharana

When the mind is able to focus on one object and one thought for considerable period of time, then it is _dharana_. Here the subjective knowledge (I am concentrating) is still remaining. This clears the sub-conscious mind to a great extent.

#### Dhyana

While in _dharana_ , the subject vanishes, the object of meditation remains, then it is called _dhyana_.

#### Samadhi

_Sama_ (balanced) + _Dhi_ (intellect _)_ = _samadhi_. When a balanced intellect is attained it is known as attainment of _samadhi_.

There are different types of _samadhi_ as defined by Patanjali, they are -

_Savichara, Nirvichara, Sananda, Sasmita, Sabija, Nirbija, Dharma Megha, and Kaivalya_. These are not explained in this book.

Through yoga practice an individual moves from _Annamaya kosha_ to _Manomaya kosha_ to _Pranamaya kosha_ to _Vijnanamaya kosha_ to _Anandamaya kosha_ progressively.

By following the scientific and structured approach towards attaining liberation through yoga one attains the heights of spirituality as defined by _Sanatana Dharma_ (The Eternal Truth).

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## Self assessment

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Assess yourself every three months, how you are doing, how you are evolving spiritually. Ask yourself the following questions and fill the checklist and compare with the results of your last assessment

Q1: Have I found Sadguru ?

a. Not sure

b. No

c. Yes

Q2: Am I peaceful?

a. Seldom

b. Occasionally

c. Always

Q3: Am I happy?

a. Seldom

b. Occasionally

c. Always

Q4: Am I helpful to others?

a. Seldom

b. Occasionally

c. Always

Q5: Am I jealous of others' success?

a. Always

b. Occasionally

c. Seldom

Q6: Am I angry?

a. Always

b. Occasionally

c. Seldom

Q7: Am I worried about future?

a. Always

b. Occasionally

c. Seldom

Q8: Do I have regrets about past?

a. Always

b. Occasionally

c. Seldom

If your answer is choice c for Q2 to Q8, you are a rare person.

If your answer is choice c to Q1, then you are a rare lucky person.

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##  General instructions for yoga practice

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**Time of practice** : Preferably early in the morning. Set a time for yoga for everyday practice and stick to a routine. Consistency is the key.

**How long to practice** : One to one and half hours is sufficient per day.

Always practice yoga on a mat. Prepare a sequence of yogasanas that will take up one hour to do and practice. The room you practice in should be well ventilated. It is ideal if you can do it on terrace where early morning sun rays fall on you.

**Example of a sequence** :

Start with prayer of your choice

Breathing exercises -5 minutes

Loosening exercises - 15 minutes

_Suryanamaskar_ \- 15 minutes

8 _asanas_ (2 standing, 2 sitting, 2 supine, 2 prone) - 15 minutes

_Pranayama_ ( _surya anuloma_ , _nadi shuddhi_ ) - 5 minutes

_Dhyana_ ( _aana pana sati_ ) – 5 minutes

Close with prayer of your choice

**Standard Benefits** :

Strengthens legs, calf muscles, thighs, and shoulders

Strengthens spine, spinal columns

Activates the function of abdominal organs

Improves memory, concentration, confidence, will power, and intelligence.

**Standard Limitations** :

People who are suffering hypertension or hypotension should avoid the postures

People who have undergone any surgery recently should avoid the postures

People with slip disk should avoid the postures

Ladies, during menstrual periods should avoid the postures

Pregnant women should avoid the postures

Consult your doctor before you start practicing yoga asanas.

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## Breathing exercises

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#### Hands in-out

Stand and stretch your hands in front of you. Inhale and move your hands horizontal to ground opening the chest. Exhale and bring hands in front of your body.

#### Hands stretch

Inhale and raise your hands above your head, while rising on your toes. Exhale and bring down your hands and rest on feet.

#### Shashanka (rabbit breathing)

Sit on your knees, rest your buttocks on heels, bend forward and place your palms on ground with elbows on ground near knees. Stick your tongue a little bit out and breathe rapidly like a rabbit.

#### Dog breathing

Sit on your knees, rest your buttocks on heels, and put your palms on the ground near your knees with elbows straight. Stick your tongue fully outside and breathe rapidly like a dog.

#### Tiger breathing

Sit on your knees, keep one elbow distance between knees and feet. Place your palm one elbow distance away from knees on ground. There should be one elbow distance between each palm.

**Variant-1** : Inhale and arch your back downwards, and head tilt upwards. Exhale and arch your back upwards, and chin touching chest.

**Variant-2** : Inhale and raise left hand in air, right leg in air. Exhale and bring right knee touching chin, left hand on ground.

#### Bhujanga breathing

This is similar to bhujangasana. Lie down on your stomach. Place your hands above your head on ground. Inhale and raise upper portion of body in air, supporting on stomach. Exhale and drop down. Repeat for 5 rounds.

#### Shalabha breathing

Lie down on your stomach. Make a fist and put your fists under your thighs. Inhale and raise lower portion of body in air. Exhale and drop down.

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## Loosening Exercises

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#### Jogging

Make a fist; put it on your chest. Start jogging at same place slowly. Increase the pace. Jog with heels touching buttocks for 2 minutes. Come back to slow jogging. Jog with knees touching chest for 2 minutes. Come back to slow jogging.Jog with heels touching elbows (sidewise) for 2 minutes. Come back to slow jogging. Jog with feet moving like a pendulum for 2 minutes. Come back to slow jogging.

Stop jogging and do mukha dhouti.

#### Mukha dhouti:

Stand with legs apart. Bend your trunk and knees; put your palms on knees. Inhale through nose, and exhale forcefully through mouth as if you are blowing out a candle. Do few rounds of such breathing.

#### Straight leg raising breathing

Lie down on your back. Inhale and raise both legs 90 degrees to the ground. Exhale and drop the legs down. Do a few rounds.

#### Sit-ups

Stand erect; stretch your hands in front of you horizontal to the ground. Sit down with buttocks touching heels, rise up. Do a few rounds.

#### Side sit-ups

Stand and keep your legs apart at one meter distance. Bend right knee and sit on right heel while left leg is outstretched. Left knee should not be bent. Raise and sit towards left side with right leg straight. Do a few rounds.

#### Side stretch

Stand with feet together. Raise right hand above your head, while bending laterally towards left side. Straighten back and then do with left hand. Do a few rounds.

#### Waist rotation

Stand with feet a little apart. Put palms on hips, and rotate from waist clockwise and anti-clockwise a few rounds.

#### Jump and twist

Stand with feet together. Raise hands parallel to the ground. Jump and land with your feet towards right side. Jump and land with your feet towards left side. Do a few rounds of jumping.

#### Raise leg to touch hand

Put right palm above your eye-level in the air out-stretched. Raise left leg and touch right palm. Do few rounds. Then, raise left palm and touch with right leg.

#### Butterflies

Sit down with feet outstretched. Bend knees so that feet are facing each other near the groin. Hold the toes with hands and flap the knees like a butterfly.

#### Pushups

Come to surya-namaskara fourth position ( _dandasana_ ). Two palms on ground, feet on ground, middle portion of the body in air, straight like a stick. Bend your elbows and bring your body near to the ground, and using your biceps push yourself up into _dandasana_. Do a few rounds.

#### Swing in pavana muktasana

Lie down on back. Bend both knees and press them to the chest area by holding with both hands. Forehead should touch knees. Rock back and forth in this position.

#### Halasana and Paschimottanasana swing

Lie down on your back. Raise your torso and touch your toes with your fingers. Lie down back again, now raise your both legs and take them above your head as in _Halasana_. Repeat for 10 cycles.

#### Bend and twist

Stand and keep your legs apart by a meter. Stretch your hands horizontal to the ground. Exhale, bend, twist and touch left toe with right hand. Raise and inhale. Exhale, bend, twist and touch right toe with left hand. Raise and inhale. Repeat for 20 cycles.

#### Ashwasanchalana alternate leg placing

Come to _Suryanamaskar_ third position.

Jump and take your left leg back and bring your right leg forward.

Repeat for 20 times.

#### Both legs placing in dandasana

Come to dandasana, suryanamaskar fourth position. Jump and bring both legs forward.

Jump and take both legs back to dandasana position. Repeat for 20 times.

#### Urdhwamukha-svanasana and Adhomukha-svanasana swing

Come to dandasana, _Suryanamaskar_ fourth position. Perform _Urdhwamukha-svanasana_

Perform _Adhomukha-svanasana_

Repeat 20 times.

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## Surya namaskar

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#### Prayer to Surya (Sun) :

Om Hiranmayena patrena, satyasyaapi hitam mukham |

Tatvam pushan apaavrinu satya dharmaaya dhrishtaye Om ||

Meaning: O Lord Surya, you are the sustainer of life, you are like a brilliant golden bowl, Please remove the golden lid covering your face and show us the path of truth and righteousness.

_Suryanamaskar_ is a single asana consisting of 12 asanas. One has to practice 12 rounds of _Suryanamaskar_ per day for better results.

**Asana-1** :

Name: Ardha chakrasana

Mantra: OM Hram Mitraya Namaha

Breath: Inhale

Chakra: Vishuddhi

**Asana-2** :

Name: Padahastasana

Mantra: OM Hrim Ravaye Namaha

Breath: Exhale

Chakra: Swadishtana

**Asana-3** :

Name: Ashwasanchalanasana

Mantra: OM Hrum Suryaya Namaha

Breath: Inhale

Chakra: Ajna

**Asana-4** :

Name: Dandasana

Mantra: OM Hraim Bhanave Namaha

Breath: Exhale

Chakra: Vishuddhi

**Asana-5** :

Name: Shashankasana

Mantra: OM Hroum Khagaya Namaha

Breath: Inhale-exhale; normal breathing

Chakra:

**Asana-6** :

Name: Sashtanga pranam

Mantra: OM Hroum Khagaya Namaha

Breath: Inhale-exhale and hold the breath

Chakra: Manipura

**Asana-7** :

Name: Urdhwamukha-swanasana

Mantra: OM Hram Hiranyagarbhaya Namaha

Breath: Inhale

Chakra: Swadhishtana

**Asana-8** :

Name: Adhomukha-swanasana

Mantra: OM Hrim Marichaye Namaha

Breath: Exhale

Chakra: Vishuddhi

**Asana-9** :

Name: Shashankasana

Mantra: OM Hrum Adityaya Namaha

Breath: Inhale exhale and normal breathing

Chakra:

**Asana-10** :

Name: Ashwasanchalanasana

Mantra: OM Hraim Savitrai Namaha

Breath: Inhale

Chakra: Ajna

**Asana-11** :

Name: Padahastasana

Mantra: OM Hroum Arkaaya Namaha

Breath: Exhale

Chakra: Swadishtana

**Asana-12** :

Name: Ardhachakrasana

Mantra: OM Hrah Bhaskaraya Namaha

Breath: Inhale

Chakra: Vishuddhi

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## Asana

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This chapter describes about various yoga asanas (postures). Asanas keep you physically fit, and enables stability in posture during meditation. The physical body is a tool given to us by God to experience the world and through that world, experience the glory of God. Body is a vehicle. The driver is the individual self ( _Jiva_ ). Do not forget that you are the experiencer, who is using the body as a means for experiencing the world. Keep the body fit by performing yoga asanas. To sit in meditation, we need a fit physical body.

Asana practice is at three levels. _Sthira_ (stable), _Chira_ (for lengthy time), _Sukha_ (relaxed, natural stage in asana). Finally, if one practices awareness of breath, body, mind and intellect during asana practice, it itself is a form of meditation.

All the asanas have to be performed by first coming to a starting position called _'stithi'_ (initial posture) and ends with a relaxing posture called _'vishranti'_.

###  Stithi and vishranti for all standing asanas

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_Stithi_ for all standing asanas is _'Tadasana'_.

_Vishranti_ for all standing asanas is _'Shithila tadasana'_

#### Tadasana description:

Stand with feet together, toes spread and pressed on ground. Keep the hands by the side of body, palms touching thighs. Head and neck should be straight.

#### Shithila tadasana description:

Stand with feet at one foot apart, hands by the side of the body, palms facing forward. Head either back or down. Relax and observe five rounds of normal breathing.

###  Stithi and vishranti for all sitting asanas

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_Stithi_ for all sitting asanas is _'Dandasana'_.

_Vishranti_ for all sitting asanas is _'Shithila dandasana'_

#### Dandasana description:

Sit on ground with both legs outstretched, feet together. Keep the hands by the side of body, palms touching ground. Dont put weight on ground with palms. Head and neck should be straight.

#### Shithila dandasana description:

Sit on ground with both legs outstretched with feet apart by 1 foot. Hands on the ground behind the back, recline back and put weight on palms, fingers pointing away from the body. Head either tilted back or tilted forward. Observe five rounds of normal breathing.

###  Stithi and vishranti for all supine asanas

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_Stithi_ for all supine asanas is _'shavasana'_.

_Vishranti_ for all supine asanas is _'shavasana'_

#### Shavasana description:

Lay down on your back on ground, with all body parts completely relaxed position. Keep the hands by the side of body, palms near thighs on ground, facing upwards towards the sky.

### Stithi and vishranti for all prone asanas

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_Stithi_ for all prone asanas is 'prone stithi'.

_Vishranti_ for all prone asanas is _'Makarasana'_

#### Prone stithi description:

Lay down on ground on your stomach. Keep the hands above your head, palms touching ground and biceps touching the ears. Feet together and Toes relaxed on ground.

#### Makarasana description:

Lay down on ground on your stomach. Hands crossed and chin resting on crossed arms. Legs on ground with feet at one foot apart, heels facing each other.

Below are descriptions of some commonly practiced asanas. The format to describe each asana is almost same as taught at SVYASA institute in Bangalore, where I learned yoga asanas. The steps in the description of each asana are described either as eight counts or four counts asana. The counts are given in Sanskrit language as _Ekam_ (one), _Dve_ (two), _Trini_ (three), _Chatvari_ (four), _Pancha_ (five), _Shat_ (six), _Sapta_ (seven), _and Ashta_ (eight).

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### Ardhakati chakrasana

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#### Introduction

Name: Ardhakati-Chakrasana

Meaning: Half-waist wheel posture.

Justification: In final posture body is like a half wheel

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 8

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ ) on left side of mat

_Ekam_ : Inhale and slowly raise your right hand horizontal to ground.

_Dve_ : Exhale and turn palm upwards

_Trini_ : Inhale and raise your hand above your head with biceps touching the ears.

_Chatvari_ : Exhale and bend your body laterally towards left side and look at the tip of right middle finger and breathe normally.

Hold the position for at least one minute.

_Pancha_ : Exhale and straighten your body and arm

_Shatha_ : Inhale and bring your hand horizontal to ground

_Saptha_ : Exhale and turn your palm downwards facing ground

_Ashta_ : Inhale and come back to stithi (tadasana).

Exhale and come to _sithila tadasana_.

#### Benefits and Limitations

**Specific Benefits** :

Reduces fat in waist region

Stimulates sides of the body

Lateral bending of spine improves spinal flexibility

Improves liver function

**Specific Limitations** :

No specific limitation for this asana

Subtle points

Don't bend forward or backward

Don't take support of your other hand.

Try to touch the ears with the biceps

Perform the asana on the complementary side also.

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### Ardha Chakrasana

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#### Introduction

Name: Ardha-Chakrasana

Meaning: Half wheel posture.

Justification: In final posture body is like a half wheel

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Padahastasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Support the back at waist by the palms, fingers pointing forwards.

_Dve_ : Inhale and bend backwards from lumbar region. Drop the head backwards.

Hold the posture for 1 minute

_Trini_ : Exhale and straighten the back and come back to stithi.

_Chatvari_ : Release the hands.

Exhale and come to _sithila tadasana_.

#### Benefits and Limitations

**Specific Benefits** :

Makes the spine flexible

Stimulates the spinal nerves

Promotes the circulation of blood into head.

Strengthens neck muscles.

Expands chest and shoulders and improves breathing.

Specific Limitations:

People with vertigo should avoid this posture

Those who underwent recent abdominal surgery should avoid this asana

Subtle points

Don't spread fingers

Don't spread elbows

Don't bend knees

Perform the pada-hastasana as complementary to this asana.

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### Bhujangasana

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#### Introduction

Name: Bhujanga asana Variant-II

Meaning: Serpent posture

Justification: In final posture body looks like serpent.

Type: Prone

Category: Culturative

Stithi: Prone.

Vishranti: Makara asana

Counts: 4

Complimentary: Shalabhasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to Prone Stithi, lie down on your abdomen, legs together, hands above head, biceps touching ears, eyes closed, and face smiling.

_Ekam_ : Inhale and Exhale, bring both palms near ribs

_Dve_ : Inhale, with support of your palms lift your head up to waist, elbows straight (not bent)

Hold the position for at least one minute, maintain normal breathing

_Trini_ : Exhaling, release your head down

_Chatvari_ : Inhale and exhale release your hand and come to stithi

Exhale and come to _makarasana_ to relax.

#### Benefits and Limitations

**Specific Benefits** :

Brings flexibility to the dorsal plane

Strengthens the spinal muscles

Prevents lower back pain

Reduces fat near abdominal region

Useful in management of bronchial problems

#### Specific Limitations:

People who have undergone recent abdominal surgery should avoid for 2 months.

Subtle points

Don't spread elbows

Don't bend the elbows in final posture

Don't spread the legs

#### Variants of Bhujangasana

1. Perform the same asana with elbows bent.

2. Perform the same asana with elbows straight (variant II).

3. Lift your head along with hands, palms in air, not touching ground.

4. Take hands behind back and interlock and lift your head.

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### Parsvakonasana

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#### Introduction

Name: Parsvakonasana

Meaning: Side Angle posture.

Justification: In final posture forms one side angle

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 8

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to Stithi ( _Tadasana_ ) on left side of mat

_Ekam_ : Inhale and move right leg to about one and half meter away from left leg.

_Dve_ : Inhale and turn right foot towards right side of body so that toes are pointing away from body

_Trini_ : Exhaling, bend the right knee and bring the trunk to rest on right thigh. Place the right hand palm on the ground beside the right foot.

_Chatvari_ : Inhaling, stretch the left arm over the head, biceps touching the ear and look at the tip of the fingers of left hand.

Hold the position for at least one minute.

_Pancha_ : Exhale and bring the left arm down to the side of your body

_Shatha_ : Inhale and bring the trunk back to straight position.

_Saptha_ : Exhale and turn your right foot pointing straight from your body.

_Ashta_ : Inhale and come back to _stithi_ ( _tadasana_ ).

Exhale and come to _sithila tadasana_.

#### Benefits and Limitations

**Specific Benefits** :

Expands the thorax.

Strengthens thighs, ankles, knees

Prevents back pain

Stimulates the intestinal peristalsis

Good for sciatica and arthritis

**Specific Limitations** :

People with cardiac problem should avoid in beginning days

#### Subtle points

Don't bend forward or backward

Don't bend knee of stretched leg

Try to touch the ears with biceps

In final position, there should be a right angle between the thigh and the leg and the other knee should not bend. Both the soles should be fully in contact with ground.

Perform the asana on the complementary side also.

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### Padahastasana

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#### Introduction

Name: Padahastasana

Meaning: Foot-Hand posture

Justification: In final posture foot and hand together

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 8

Complimentary: Ardhachakrasana

#### Demonstration

Silent Demonstration: Final posture as shown in the figure below

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale slowly and raise the arms sideways horizontal to ground

_Dve_ : Continue to inhale and move arms upwards until biceps touch the ears, turn palms forward

_Trini_ : Exhale and bend forward until trunk is parallel to ground. Stretch out shoulders and inhale

_Chatvari_ : Exhale while going further down until entire palm rests on ground and chin touches the knees

Hold the position for 2-3 minutes.

_Pancha_ : Inhale and come upwards until trunk parallel to ground and exhale

_Shatha_ : Inhale and bring the trunk back to vertical position, hands above head

_Saptha_ : Exhale and drop down arms to horizontal position

_Ashta_ : Exhale and drop down arms; come back to _stithi_ ( _tadasana_ ).

#### Benefits and Limitations

**Specific Benefits** :

Makes the spine flexible

Strengthens thighs

Helps prevent constipation and menstrual problems

Improves digestion due to contraction of abdomen

Enhances blood circulation to head region.

**Specific Limitations** :

People with vertigo should avoid this posture

People with cervical spondilytis should avoid this asana

People who have disc prolapse should avoid this posture

People with severe hypertension should avoid this posture

#### Subtle points

Try to touch head to knees

Don't bend knees

Perform the _Ardha chakrasana_ as complementary to this asana.

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### Trikonasana

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#### Introduction

Name: Trikonasana

Meaning: Triangle posture.

Justification: Final posture looks like a triangle

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and spread the feet a meter apart, and raise both hands slowly to horizontal position

_Dve_ : Exhale and bend laterally towards right until right hand touches the right foot. Left arm is straight up in line with right hand. Keep the palms facing forward. Look at the stretched left arm fingers

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and come back to vertical position.

_Chatvari_ : Exhale and release the hands.

Come to _sithila tadasana_.

#### Benefits and Limitations

**Specific Benefits** :

Prevents flat foot

Corrects back

Strengthens calf and thigh muscles

Strengthens waist muscles

Makes spine flexible

Specific Limitations:

People who underwent recent abdominal surgery should avoid posture

Those who have sciaticaor slip-disk should avoid this asana

#### Subtle points

Don't take support of other hand

Don't bend forward or backward

Bend laterally

Perform the asana on the other side as complementary.

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### Parivrita trikonasana

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#### Introduction

Name: Parivrita trikonasana

Meaning: Twisted triangle posture.

Justification: In final posture body looks like a twisted triangle

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and spread the feet a meter apart, and raise both hands slowly to horizontal position

_Dve_ : Exhale and bend and put right palm on the ground outside of left foot. Left arm is straight up in vertical position. Turn face up to look at the stretched left arm fingers

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and come back to vertical position.

_Chatvari_ : Exhale and release the hands.

Come to _sithila tadasana_.

#### Benefits and Limitations

Specific Benefits:

Gives rotational movement to spine

Improves functioning of kidneys

Strengthens thigh muscles

Cures constipation

**Specific Limitations** :

People with spinal problems should avoid posture

Those who have heart ailments should avoid this asana

Those with severe hypertension should avoid this asana

#### Subtle points

Don't bend the knees

Try to put the hand outside to the feet

Perform the asana on the other side as complementary .

****

### Veera bhadrasana

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#### Introduction

Name: Veera bhadrasana

Meaning: Warrior posture

Justification: Final posture looks like a warrior firing an arrow

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 8

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and spread the feet a meter apart

_Dve_ : Exhale and raise both hands slowly to horizontal position

_Trini_ : Inhale and turn right foot 90 degrees away from you

_Chatvari_ : Exhale and bend right knee and gaze at infinity over right hand.

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale and straighten your right knee

_Shat_ : Exhale and straighten your right foot

_Sapta_ : Inhale and drop your hands by the side of the body

_Ashta_ : Exhale and come to tadasana

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Strengthens thighs and leg muscles

Helps in relieving cramps of calf muscles

Brings elasticity to back muscles and leg muscles

**Specific Limitations** :

People with arthritis should avoid posture

People with knee pain should avoid this asana

People with severe hypertension should avoid this asana

#### Subtle points

The bent knee should make 90 degrees angle

Don't bend forward or backward

Don't bend the other knee

Hold the posture for at least 1 minute

Perform the asana on the other side as complementary .

****

### Utkatasana

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#### Introduction

Name: Utkatasana

Meaning: Chair posture

Justification: Final posture looks like sitting in chair

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Tadasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing :

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and raise your hands above your head

_Dve_ : Exhale and bend your knees 90 degrees and sit in air

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and raise to standing position

_Chatvari_ : Exhale and drop your hands

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for the ankles, thighs, calves, and spine

Good for abdominal organs, diaphragm, and heart

Reduces flat feet

**Specific Limitations** :

People with low blood pressure should avoid posture

People with knee pain should avoid this asana

#### Subtle points

The bent knee should make 90 degrees angle

Don't bend forward or backward

Hold the posture for at least 1 minute

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### Natarajasana

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#### Introduction

Name: Natarajasana

Meaning: Natarajaposture

Justification: Final posture looks like Nataraja (King of dance)

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and raise your left hand above your head

_Dve_ : Exhale and bend right knee so that right foot touches buttocks, take right hand back and hold right foot

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and release the hold on right foot

_Chatvari_ : Exhale and release your left hand

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for the thighs, groins, and abdomen

Helps in body balance

**Specific Limitations** :

People with arthritis should avoid posture

People with severe hypertension should avoid this asana

#### Subtle points

Don't bend the other knee

Hold the posture for at least 1 minute

Perform the asana on the other side as complementary.

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### Vrikshasana

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#### Introduction

Name: Vrikshasana

Meaning: Tree posture

Justification: Final posture looks like a tree

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and place your right feet on left knee. Right knee facing away from left knee.

_Dve_ : Exhale and raise both hands above head in namaskara mudra.

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and release your hands

_Chatvari_ : Exhale and bring your right foot down.

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Strengthens thighs and calf muscles

Helps in sciatica

Improves balance

**Specific Limitations** :

People with knee pain should avoid this asana

People with severe hypertension should avoid this asana

#### Subtle points

Don't bend forward or backward

Don't bend the other knee

Hold the posture for at least 1 minute

Perform the asana with the other leg as complementary.

****

### Garudasana

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#### Introduction

Name: Garudasana

Meaning: Eagle posture

Justification: Final posture looks like an eagle

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and twist right leg around left leg, right foot making hook at left calf muscle

_Dve_ : Exhale and twist both hands around each other in front of your face.

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and release the twisted hands

_Chatvari_ : Exhale and release twisted legs

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Relieves lower back pain

Good for sciatica

**Specific Limitations** :

People with knee pain should avoid this asana

#### Subtle points

Don't bend forward or backward

Bend the knee of the leg on which you are standing

Hold the posture for at least 1 minute

Perform the asana on the other side as complementary.

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### Anjaneyasana

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#### Introduction

Name: Anjaneyasana

Meaning: Anjaneya posture

Justification: Final posture looks like anjaneya (monkey god)

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self, Veerabhadrasana I & II

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts and explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and come to _ashwa-sanchalanasana_ , and stretch left leg back

_Dve_ : Exhale and raise both hands above your head and make namaskara

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and come to _ashwa-sanchalanasana_

_Chatvari_ : Exhale and come to _tadasana_

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for sciatica

**Specific Limitations** :

People with heart ailments should avoid posture

#### Subtle points

Stretch left leg as far back as possible

Don't bend forward or backward

Hold the posture for at least 1 minute

Perform the asana on the other side or _veerabhadrasana_ as complementary.

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### Prasarita pada uttanasana

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#### Introduction

Name: Prasarita pada uttanasana

Meaning: Uplifted split legs

Justification: In final posture, legs are split in uplifted position

Type: Supine

Category: Culturative

Stithi: Shavasana

Vishranti: Shavasana

Counts: 4

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Shavasana_ )

_Ekam_ : Inhale and bring both the legs 90 degrees to ground

_Dve_ : Exhale and split your legs

Hold the position with normal breathing for 1 minute

_Trini_ : Inhale and straighten your legs

_Chatvari_ : Exhale and drop down the legs

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for lower abdomen

Good exercise for thighs

**Specific Limitations** :

People with recent abdomen surgery should avoid this posture

#### Subtle points

Do not bend the knees

There is no complementary to this asana.

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### Prasarita parsva uttanasana

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#### Introduction

Name: Prasarita parsva uttanasana

Meaning: Uplifted back

Justification: In final posture back is uplifted

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and spread your feet one meter apart

_Dve_ : Exhale and put your palms on ground and touch the crown of head on ground

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and raise your torso straight

_Chatvari_ : Exhale and come to _tadasana_

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for abdominal muscles

Good for spine

**Specific Limitations** :

People with severe back problems should avoid this asana

#### Subtle points

Dont bend your knees

Hold the position for atleast 1 minute

Dont put too much pressure on crown of head

There is no complementary for this asana.

****

### Ardhachandrasana

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#### Introduction

Name: Ardha-chandra-asana

Meaning: Half-moon posture

Justification: In final posture resembles half moon

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Tadasana_ )

_Ekam_ : Inhale and spread your feet one meter apart

_Dve_ : Exhale and touch the ground with right hand bending laterally, while raising left hand and left leg

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and straighten your torso

_Chatvari_ : Exhale and come to tadasana

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Improves balance

Good for legs

**Specific Limitations** :

People with back problems should avoid this posture

#### Subtle points

Do not bend elbows and knees

Try to do lateral bending as much as possible

Perform the asana on the other side as complementary.

****

### Vajrasana

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#### Introduction

Name: Vajrasana

Meaning: Diamond posture

Justification: Activates vajra nadi

Type: Sitting

Category: Meditative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 8

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Fold the right leg and bring right heel under right buttock

_Dve_ : Sitting on right heel, fold left leg and bring left heel under the left buttock

Sit erect comfortably with buttocks resting on both heels and palms resting on thighs

Hold the position for 1 minute

_Trini_ : Release left leg and make it straight.

_Chatvari_ : Release right leg and make it straight

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Meditation can be done in this asana

Keeps the spine erect

Prevents drowsiness

Stimulates vajra nadi which is at ankles

Helpful for varicose veins

Prevents deep vein thrombosis

Exercises pelvic muscles

Controls sexual energy

Affects genitals, urinary system

**Specific Limitations** :

People with arthritis should avoid this posture

#### Subtle points

In final posture the soles of the feet face upwards.

Heels are kept together.

Dont spread your knees

There is no complementary to this asana. This is an asana which can be practiced even after having a meal.

****

### Veerasana

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#### Introduction

Name: Veerasana

Meaning: Warrior posture

Justification:

Type: Sitting

Category: Meditative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 4

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _dandasana_ )

_Ekam_ : Inhale and fold right leg and put right heel outside of buttocks on right side

_Dve_ : Inhale and fold left leg and put left heel outside of buttocks on left side

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and release left leg

_Chatvari_ : Exhale and release right leg

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Meditation can be done in this asana

Keeps the spine erect

Prevents drowsiness

Stimulates vajra nadi which is at ankles

Helpful for varicose veins

Prevents deep vein thrombosis

Exercises pelvic muscles

Controls sexual energy

Affects genitals, urinary system

**Specific Limitations** :

People with arthritis should avoid this posture

#### Subtle points

Ensure buttocks are on ground

Dont spread your knees

Perform the asana on the other side as complementary.

****

### Vakrasana

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#### Introduction

Name: Vakrasana

Meaning: Twisted posture

Justification: In final posture body is twisted

Type: Standing

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 8

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and bend left knee

_Dve_ : Exhale and raise your hands horizontal to ground

_Trini_ : Inhale and turn your torso to the left

_Chatvari_ : Exhale and hold ankle of left feet with right palm and put left palm on ground

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale and release the hold

_Shat_ : Exhale and straighten your torso

_Sapta_ : Inhale and drop down your arms

_Ashta_ : Exhale and straighten your leg

Come to _sithila Dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Lateral twist gives flexibility to spine

Helps to cure constipation and dyspepsia

Stimulates the pancreas and helps diabetes patients

Improves lung capacity

**Specific Limitations** :

People who have undergone abdomen surgery recently should avoid this asana

#### Subtle points

Hold the posture with back erect

Perform the asana on the other side as complementary.

****

### Janu shirshasana

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#### Introduction

Name: Janu shirshasana

Meaning: Knee and head posture

Justification: In final posture forehead should touch knee

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 8

Complimentary: Ustrasana, Supta Vajrasana, Supta Virasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and Exhale, fold right leg and keep it near left knee. Right knee on ground

_Dve_ : Inhale and raise both hands horizontal

_Trini_ : Raise both hands above head

_Chatvari_ : Exhale and bend forward, touch toes with hands and touch forehead to knee

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale and raise both hands above head

_Shat_ : Exhale and bring hands horizontal

_Sapta_ : Exhale and release your hands

_Ashta_ : Release your leg

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Stimulates liver, stomach, pancreas, intestines

Reduces fat around abdomen

Reduces liver disorders

Helps diabetics

Relieves menstrual disorders

Provides flexibility to spine, stimulates nerves around spine

**Specific Limitations** :

People with arthritis should avoid this posture

People with severe backache should avoid this posture

#### Subtle points

Dont bend the knee

Try to touch forehead to knee

Perform the asana on the other side as complementary.

****

### Paschimottanasana

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#### Introduction

Name: Paschimottanasana

Meaning: West raising posture

Justification: Back (west) raising in final posture

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila Dandasana

Counts: 8

Complimentary: Ustrasana, Supta Vajrasana, Supta Virasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and bring hands horizontal to ground

_Dve_ : Exhale and raise hands above head

_Trini_ : Exhale and bend half forward

_Chatvari_ : Bend further and hold toes with hands, touch forehead to knee

Hold the posture for 1 minute with normal breathing

_Pancha_ : Release hands and come to half-bending position

_Shat_ : Inhale and straighten back, hands above the head

_Sapta_ : Exhale and bring down hands horizontal to ground

_Ashta_ : Further exhale and drop the hands

Come to _sithila tadasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Gives flexibility to back bone

Stimulates spinal nerves and back muscles

Improves digestion and energises whole body

Removes constipation

Compression of abdomen activates abdomen

Activates kundalini (muladhara)

**Specific Limitations** :

People with heart problems should avoid this posture

People with back problem should avoid this posture

People with spondilysis should avoid this posture

#### Subtle points

Dont spread your knees

Knee should be straight

Perform the complementary asana

****

### Supta vajrasana

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#### Introduction

Name: Supta-vajrasana

Meaning: Lying down on back in diamond posture

Justification: Lying down in vajrasana

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 8

Complimentary: Paschimottanasana / Shashankasana / Janu shirshasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _dandasana_ )

_Ekam_ : Fold the right leg and bring right heel under right buttock

_Dve_ : Sitting on right heel, fold left leg and bring left heel under the left buttock

_Trini_ : Bend backwards and put elbows on ground

_Chatvari_ : Lie down fully on your back

Hold the posture for 1 minute with normal breathing

_Pancha_ : Raise with the help of elbows

_Shat_ : Straighten yourself into vajrasana

_Sapta_ : Sitting on right heel, straighten left leg

_Ashta_ : Release right leg and straighten leg

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Stretches lumbar vertebra

Stimulates lumbar spinal nerves

Helps to overcome sciatica

Mobilises hips, lower back and ankles

Helps in case of varicose veins

**Specific Limitations** :

Cardiac patients should avoid the posture

Rheumatic arthritis patients should avoid the posture

#### Subtle points

Dont spread the knees

Dont lift the knees

Perform the complementary asanas mentioned.

****

### Ardha matsyendrasana

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#### Introduction

Name: Ardha matsyendrasana

Meaning: Named after sage matsyendranath

Justification: Half of posture

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 8

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and Exhale, fold right leg and put below left buttock

_Dve_ : Inhale and exhale fold left leg near knee

_Trini_ : Inhale raise right hand above head

_Chatvari_ : Exhale twist, and interlock right hand to right knee, left hand behind back

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale raise right hand above head

_Shat_ : Exhale release right hand

_Sapta_ : Inhale and exhale release left leg

_Ashta_ : Inhale and exhale release right leg

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Lateral twist gives flexibility to spine and tones up spinal nerves

Helps to cure constipation and dyspepsia

Stimulates pancreas (diabetics do this asana 30 minutes per day)

Improves lung capacity

**Specific Limitations** :

People undergone recent abdominal surgery should avoid the posture

#### Subtle points

Hold the posture with back erect

Perform the asana on the other side as complementary.

****

### Gomukhasana

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#### Introduction

Name: Gomukhasana

Meaning: Face of cow

Justification: Final posture looks like face of cow

Type: Standing

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 8

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts and explanation and breathing :

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale & Exhale; fold right leg and put below left buttock

_Dve_ : Inhale & exhale; fold left leg near knee and put it over right thigh

_Trini_ : Inhale raise left hand above head, touch back with palm

_Chatvari_ : Exhale and take your left palm from behind and interlock right palm with left palm

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale release hands

_Shat_ : Exhale release right hand

_Sapta_ : Inhale and exhale release left leg

_Ashta_ : Inhale and exhale release right leg

Come to sithila dandasana and relax.

#### Benefits and Limitations

**Specific Benefits** :

Similar to ardha matsyendra asana

**Specific Limitations** :

#### Subtle points

Perform the asana on the other side as complementary.

****

### Matsyasana

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#### Introduction

Name: Matsyasana

Meaning: Fish posture

Justification: In final posture body can float on water

Type: Supine

Category: Culturative

Stithi: Supine posture

Vishranti: Shavasana

Counts: 8

Complimentary: Sarvanga asana / viparita karani

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (supine, lie on your back)

_Ekam_ : Inhale exhale and fold your right leg and keep it on left thigh

_Dve_ : Inhale exhale and fold left leg keep it on right thigh

_Trini_ : Inhale exhale and keep both hands near, fingers pointing towards body

_Chatvari_ : Inhale, with support of palms lift the head and keep crown part on ground. Hold toes with hands

Hold the posture for 1 minute with normal breathing

_Pancha_ : Exhale, with palms support lift your head and release

_Shat_ : Inhale exhale, release your hand

_Sapta_ : Inhale exhale, release left leg

_Ashta_ : Inhale exhale, release right leg

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for diabetes

Good for asthma

Good for thyroid gland

**Specific Limitations** :

People who underwent recent abdominal surgery or thoracic surgery should avoid this posture

#### Subtle points

Both knees and elbows should touch the ground

Perform the complementary asana

****

### Ardha ustrasana

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#### Introduction

Name: Ardha-ustrasana

Meaning: Half camel

Justification: Half of camel posture

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 4

Complimentary: Paschimottanasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale exhale; stand on your knees

_Dve_ : Inhale and bend backwards, put your palms on the back, fingers pointing towards body

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and release hands and straighten

_Chatvari_ : Exhale and come to stithi

Come to _sithila_ _dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Makes spine flexible

Increases circulation to head region

Corrects thyroid glands

**Specific Limitations** :

People who undergone recent chest / abdomen surgery should avoid posture

People with hernia problem should avoid posture

People with severe hypertension should avoid this posture

#### Subtle points

Knees should be together

Dont spread your elbows

Perform the complementary asana.

****

### Padmasana

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#### Introduction

Name: Padmasana

Meaning: Lotus posture

Justification: Sitting like a lotus

Type: Sitting

Category: Meditative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 4

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Bend right knee and put right foot on left thigh

_Dve_ : Bend left knee and put left foot on right thigh

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and release left leg and straighten the leg

_Chatvari_ : Exhale and release right leg and straighten the leg

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for concentration

Good for memory

Keeps the spine erect

Symmetrical posture brings stability to mind

Tones up reproductive organs

Stimulates and strengthens thigh muscles

**Specific Limitations** :

Rheumatic arthritis patients should avoid the posture

#### Subtle points

Both knees should touch the ground

No complementary asana for this asana.

There are 4 types of padamasana.

Artha padmasana, Jolasana or Lolasana, Baddha padmasana, Kukkuta padmasana.

Extention of padmasana: **Yogamudra**

Sit in padmasana, raise both hands above your head, bend forward and touch palms on ground, and touch forehead on ground. It activates muladhara chakra, and energises body. Enhances the blood flow to head. Brings flexibility to back and hip.

****

### Dandasana

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#### Introduction

Name: Dandasana

Meaning: Stick

Justification: In final posture body should be stiff like a stick

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: None

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Sitting dandasana-1

#### Benefits and Limitations

**Specific Benefits** :

Starting point for all sitting asanas

**Specific Limitations** :

None

#### Subtle points

Do not spread your feet.

Do not put pressure on palms

No complimentary.

Note: There is another asana which is also named as dandasana, which is fourth position of _suryanamaskar._

Dandasana-2

****

### Baddhakonasana

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#### Introduction

Name: Baddhakonasana

Meaning: Constrained angle posture

Justification: In final posture legs are constricting

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila Dandasana

Counts: 8

Complimentary: Ustrasana, Supta vajrasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and exhale, fold both legs and keep the feet facing each other near pelvic region

_Dve_ : Inhale and hold your feet with both hands

_Trini_ : Inhale and go back

_Chatvari_ : Exhale and bend forward touching forehead to ground

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale and go back

_Shat_ : Exhale and straighten your body

_Sapta_ : Exhale and release your hands

_Ashta_ : Inhale and release your legs and straighten them

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for pelvic muscles

Good for reproductory organs

Good for uterus

Good for urinary disorders

Good for prostate gland

Good for functioning of ovary glands

**Specific Limitations** :

People with severe backache should avoid the posture

People with sciatica should avoid this posture

People with hernia should avoid this posture

#### Subtle points

Touch both knees to ground

Dont raise your buttocks and legs

Perform the complementary asana.

****

### Navasana

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#### Introduction

Name: Navasana

Meaning: Boat posture

Justification : In final posture body looks like a boat

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 4

Complimentary: Dhanurasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Supine)

_Ekam_ : Inhale and raise both the legs 60 degrees to the ground

_Dve_ : Inhale and exhale and raise your torso above the ground, with palms near knees

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and laydown your torso and hands on ground

_Chatvari_ : Exhale and bring down your legs onto the ground

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Strengthens abdomen muscles

Strengthens spine

Good for thyroid, kidneys, prostate glands

**Specific Limitations** :

People with heart problems should avoid this posture

People suffering with low blood pressure should avoid this posture

#### Subtle points

Do not bend your knees

Perform the complementaryasana.

****

### Parivrita janushirshasana

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#### Introduction

Name: Parivrita janusirshasana

Meaning: Twisted Knee and head posture

Justification:

Type: Sitting

Category: Culturative

Stithi: Dandasana

Vishranti: Shithila dandasana

Counts: 8

Complimentary: Ustrasana, Supta Vajrasana, Supta Virasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and exhale, fold right leg and keep it near left knee. Right knee on ground

_Dve_ : Inhale and raise both hands horizontal

_Trini_ : Raise both hands above head

_Chatvari_ : Exhale and bend laterally, touch toes with hands

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale and raise both hands above head

_Shat_ : Exhale and bring hands horizontal

_Sapta_ : Exhale and release your hands

_Ashta_ : Release your leg

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Stimulates liver, stomach, pancreas, intestines

Reduces fat around abdomen

Good for liver disorders

Helps diabetics

Good for menstrual disorders

Provides flexibility to spine, stimulates nerves around spine

**Specific Limitations** :

People with arthritis should avoid this posture

People with severe backache should avoid this posture

#### Subtle points

Dont bend the knee

Perform the asana on the other side as complementary

****

### Upavistakonasana

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#### Introduction

Name: Upavistakonasana

Meaning: Wide angle posture

Justification: In final posture body forms a wide angle

Type: Sitting

Category: Culturative

Stithi: Tadasana

Vishranti: Shithila tadasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration : Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Dandasana_ )

_Ekam_ : Inhale and split legs making a wide angle

_Dve_ : Bend forward and touch left toe with left hand, and right toe with right hand, touch forehead to ground

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and release hands and straighten your torso

_Chatvari_ : Inhale and straighten the legs

Come to _sithila dandasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Stretches the thighs

Good for abdominal organs

Good for spine

**Specific Limitations** :

People with lower back problems should avoid the posture

#### Subtle points

Dont bend the knees

****

### Halasana

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#### Introduction

Name: Halasana

Meaning: Plough posture

Justification: Final posture like a plough

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 8

Complimentary: Matsyasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Supine)

_Ekam_ : Inhale and raise both the legs 45 degrees in the air

_Dve_ : Inhale and raise both the legs 90 degrees to the ground

_Trini_ : Exhale and raise your body above the ground with legs parallel to the ground

_Chatvari_ : Exhale and make your toes touch the ground

Hold the posture for 1 minute with normal breathing

_Pancha_ : Inhale, bring your legs parallel to the ground

_Shat_ : Inhale, rest your back on ground, and legs making 90 degrees to ground

_Sapta_ : Exhale and bring down legs to 45 degrees

_Ashta_ : Exhale and release legs and rest on ground

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Stretches and stimulates the back muscles

Stretches spinal joints, lumbar nerves

Enhances blood flow to neck

Good for thyroid

Keeps spine flexible

Good for constipation, digestion, respiratory system

**Specific Limitations** :

People with spinal problems should avoid this posture

People with cardiac problem, Headache, severe hypertension should avoid this posture

#### Subtle points

Dont bend your knees

While coming back, dont raise your head

Perform the complementary asana.

****

### Pavanamuktasana

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#### Introduction

Name: Pavanamuktasana

Meaning: Releasing air posture

Justification: Final posture helps release gas in stomach

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 4

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Supine)

_Ekam_ : Inhale and bend both knees

_Dve_ : Exhale and raise torso and hold knees with both hands and squeeze

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and release hands lock and lie down on back

_Chatvari_ : Exhale and straighten your legs

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Strengthens lower back muscles

Very effective in removing gas and constipation

Good exercise for pelvic region, effective in treatment of impotence, menstrual problems

**Specific Limitations** :

People with high blood pressure should avoid this posture

People with sciatica should avoid this posture

People with slipped disc should avoid this posture

#### Subtle points

Try to touch forehead to knees

No complementary.

****

### Sarvangasana

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#### Introduction

Name: Sarvangasana

Meaning: All parts posture

Justification: All parts of body exercised (Queen of asanas)

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 8

Complimentary: Matsyasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Supine)

_Ekam_ : Inhale and lift legs upto 45 degrees to the ground

_Dve_ : Inhale and lift legs upto 90 degrees to the ground

_Trini_ : Exhale and lift the body with legs parallel to ground

_Chatvari_ : With back supported by hands, raise legs perpendicular to ground, chin touching the chest

Hold the posture for 1 minute with normal breathing

_Pancha_ : Exhale and release legs parallel to ground

_Shat_ : Inhale and release the body and release legs 90 degrees to ground

_Sapta_ : Exhale and release legs 45 degrees to ground

_Ashta_ : Exhale and release body and rest on back

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Stimulates thyroid gland

Good for pelvic organs

Good for curing vericose veins

Useful in curing constipation and menstrual disorders

Useful in curing piles and hernia

**Specific Limitations** :

People with cervical spondylysis should avoid this posture

People with severe hypertension should avoid this posture

#### Subtle points

While coming back from fifth to sixth, releasing legs from parallel to perpendicular to ground, dont raise your head

Perform the complementary asana.

****

### Viparitakarani

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#### Introduction

Name: Viparitakarani

Meaning: Inverted posture

Justification: In final posture body is inverted

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 8

Complimentary: Mastsyasana

NOTE 1: Similar to Sarvangasana, but with a minor difference. This is an asana as well as a kriya.

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (supine)

_Ekam_ : Inhale and lift legs upto 45 degrees to ground

_Dve_ : Inhale and lift legs upto 90 degrees to ground

_Trini_ : Exhale and slightly lift body

_Chatvari_ : With back supported by hands, raise legs perpendicular to ground, chin NOT touching chest

Hold the posture for 1 minute with normal breathing

_Pancha_ : Exhale and release legs parallel to ground

_Shat_ : Inhale and release body and release legs 90 degrees to ground

_Sapta_ : Exhale and release legs 45 degrees to ground

_Ashta_ : Exhale and release body and rest on back

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Relaxes the spinal muscles

Reverses the blood circulation, affects whole body

Cures constipation, and menstrual disorders, gastric disorders

Good for piles, fistula, fissure, hernia

Cleanses gall bladder when done with minor kriya

**Specific Limitations** :

People with cervical spondilysis should avoid this posture

People with spinal problem should avoid this posture

People with severe hypertension should avoid this posture

#### Subtle points

The supporting elbows should not be spread out

Hold body with hands

While coming back dont lift head

Perform the asana on the other side as complementary.

**Note 2** :

**Viparita-karani kriya** : In final posture, bring your awareness to the area between anus and genitals. Pull the anal muscles upwards. This is called mulabandha. Hold the mulabandha as long as possible with normal breathing. Release the mulabandha and come back to vishranti.

**Aswini mudra** : In final posture, contract anal muscles inside and upward, and hold for 2 to 3 seconds. Repeat it for several times.

In final posture of viparita karani, one can also do deep abdominal breathing or kapalabhati

****

### Shirshasana

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#### Introduction

Name: Shirshasana

Meaning: Head posture

Justification: In final posture, body on head

Type: Standing

Category: Culturative

Stithi: Vajrasana

Vishranti: Vajrasana

Counts: 8

Complimentary: None

#### Demonstration

Demonstration with counts, explanation and breathing:

Come to _Stithi_ ( _Vajrasana_ ) near a wall. Keep a folded blanket on the floor near a wall.

_Ekam_ : Place the forearms on the blanket with fingers interlocked and elbows in front of knees. Place the crown of head in between interlocked fingers on blanket

_Dve_ : Lift the buttocks and knees with toes on ground forming a triangle with ground

_Trini_ : Walk towards wall until back reaches vertical position. Lift the feet off the ground with knees bent

_Chatvari_ : Straighten the legs, and shift weight onto head and shoulders

Hold the posture for 1 minute with normal breathing

_Pancha_ : Bend the knees

_Shat_ : Put your feet on ground forming a triangle with ground

_Sapta_ : Lift your head and straighten your back

_Ashta_ : Sit in vajrasana

**Note** : It is mandatory to rest in following position after _Shirsasana_.

Make a fist of both hands, put one above the other. Bend and rest the forehead on the fists, till blood pressure becomes normal. Relax in _tadasana_.

#### Benefits and Limitations

**Specific Benefits** :

Whole nervous system becomes healthy

Memory improves

Good for endocrine glands like pituitary and thyroid

Helpful in hernia.

**Specific Limitations** :

People with heart problem should avoid this asana

People with high blood pressure should avoid this asana

#### Subtle points

Whole body should be in one straight line

After asana, relax and bring blood pressure as described in note.

No complimentary asana.

****

### Sethubandhasana

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#### Introduction

Name: Sethubandhasana

Meaning: Bridge pose

Justification: In final posture body like a bridge

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 4

Complimentary: Navasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Supine)

_Ekam_ : Inhale and bend your knees and bring it near buttocks

_Dve_ : Exhale and raise middle portion of body; move your feet away from body

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and drop down your middle portion

_Chatvari_ : Inhale and straighten your legs, and put it on ground

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for hips, pelvis, back and neck

Good for hamstring, back muscles

Stimulates thyroid gland

Helps in reducing menopause symptoms

Good for hypertension

**Specific Limitations** :

People with neck problem should avoid this posture

#### Subtle points

Raise your hips as much as possible

Hands should be on ground

Move your feet little by little while moving away from body

Perform the complementary asana.

****

### Ardhabekasana

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#### Introduction

Name: Ardhabekasana

Meaning: Half frog pose

Justification: In final posture , body like a frog

Type: Prone

Category: Culturative

Stithi: Prone

Vishranti: Makarasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Prone)

_Ekam_ : Raise your upper torso supported by left hand

_Dve_ : Bend right foot and hold with right hand. Press right feet outside of right hip

Hold the posture for 1 minute with normal breathing

_Trini_ : Release the feet and straighten the leg

_Chatvari_ : Bring your upper torso down to the ground

Come to _makarasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Exercises abdominal organs

Stretches chest, hips, and back

**Specific Limitations** :

People with severe hypertension should avoid this posture

People with backache and neck problems should avoid this posture

#### Subtle points

None.

Perform the asana on the other side as complementary.

****

###  Supta pada angustasana

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#### Introduction

Name: Supta pada angustasana

Meaning: Foot-to-hand in lying down position

Justification: In final posture hand touching feet

Type: Supine

Category: Culturative

Stithi: Supine

Vishranti: Shavasana

Counts: 4

Complimentary: Self

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Supine)

_Ekam_ : Inhale and raise right leg 90 degrees to ground

_Dve_ : Exhale and hold right toe with hand

Hold the posture for 1 minute with normal breathing

_Trini_ : Inhale and release hand, and bring hand down

_Chatvari_ : Exhale and slowly drop down the leg

Come to _shavasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Good for prostate gland

Improves digestion

Relieves backache, sciatica

**Specific Limitations** :

Dont bend the knees

Dont raise head

#### Subtle points

Perform the asana on the other side as complementary.

****

### Shalabhasana

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#### Introduction

Name: Shalabhasana

Meaning: Locust posture

Justification: In final posture, body like locust

Type: Prone

Category: Culturative

Stithi: Prone

Vishranti: Makarasana

Counts: 4

Complimentary: Bhujangasana

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts, explanation and breathing:

Come to _Stithi_ (Tadasana)

_Ekam_ : Inhale exhale and make a fist of both hands; put them under thighs; chin on ground

_Dve_ : Inhale and lift your legs in air

Hold the posture for 1 minute with normal breathing

_Trini_ : Release your legs, and put them on ground

_Chatvari_ : Release your hands and relax the fist

Come to _Makarasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Helpful in case of sciatica, and lower backache

Good for the kidneys

Tones the back muscles

**Specific Limitations** :

Cardiac patients should avoid this posture

#### Subtle points

Dont bend knees

Dont spread legs

Dont lift chin

Perform the complementary asana.

****

### Dhanurasana

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#### Introduction

Name: Dhanurasana

Meaning: Bow posture

Justification: In final posture, body is like a bow

Type: Prone

Category: Culturative

Stithi: Prone

Vishranti: Makarasana

Counts: 4

Complimentary: None

#### Demonstration

Silent Demonstration: Final posture as shown in figure

Demonstration with counts and explanation and breathing:

Come to _Stithi_ (Prone)

_Ekam_ : Inhale and fold legs; hold ankles with hands and forehead on ground

_Dve_ : Deep inhalation; lift head and squeeze your legs upwards; body centered on abdomen

Hold the posture for 1 minute with normal breathing

_Trini_ : Exhale and release your head onto ground, legs held but not squeezed

_Chatvari_ : Inhale and exhale, release hands and legs

Come to _makarasana_ and relax.

#### Benefits and Limitations

**Specific Benefits** :

Helps in reducing gastro intestinal disorders

Helps in weight reduction, waistline reduction and body slimming

Good for the back

**Specific Limitations** :

People with any health problem should avoid this asana as it requires holding the breath for atleast 1 minute in final posture

#### Subtle points

Dont spread knees

Lift as much as possible

No complementary.

****

## Bandha

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Bandhas (locks) are practiced by yogi to give direction to the prana. Here we will discuss about three bandhas,

Mula bandha (lock near root, base of spine)

Jalandhara bandha (lock near throat)

Uddiyana bandha (lock in the middle portion of body)

#### Mula bandha:

Pulling the anal muscles up and thereby locking the gate through which prana can escape. This is practiced separately or as part of viparita karani, or as part of pranayama.

#### Jalandhara bandha:

Touch your chin onto chest, thereby closing the gate at throat.

#### Uddiyana bandha:

Exhale through mouth completely, contract and pull the abdominal muscles inward and upward. This makes the abdomen concave in shape and the diaphragm presses the spine. Hold this posture as long as it is comfortable. Inhale and bring the diaphram back to normal.

The use of these three bandhas while doing nadi shodhana pranayama is explained in pranayama chapter.

#### Agnisara:

While in the position of uddiyana bandha, move the abdominal wall inside and outside as if you are breathing, but you should not breathe actually. Stop the movement and inhale and release uddiyana bandha.

****

## Kriya

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_Kriyas_ are practices to cleanse the body. Yoga kriyas are those which cleanse internal organs.

There are six _kriyas_ ,

Neti: For cleansing nasal passage

Dhauti: For cleansing digestive system

Basti: For cleansing excretory system

Trataka: For cleansing eyes

Nauli: For cleansing stomach and intestinal tracts

Kapalabhati: For activating brain and central nervous system

These needs to be learnt from a yoga instructor and should be practiced under supervision.

****

## Pranayama

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Regulating breathing thereby regulating the mind is known as pranayama. Breath and mind are two wings of same bird (individual soul / jiva). You control one, the other is controlled. It is said that there are 72000 nadis (nerve channels in human body), of which three nadis are especially mentioned for regular practice. They are Surya nadi, Chandra nadi, and Sushumna nadi. Surya nadi is associated with right nostril and controlled by the breath that happens through right nostril. Chandra nadi is associated with left nostril and controlled by the breath that happens through left nostril. Sushumna is the central nadi that passes through spinal column. These three are also known as Ida, Pingala, Sushumna. These three are also known as Ganga, Yamuna and Saraswati.

Quick check:

Observe the breath coming out through two nostrils, and see if breath is coming out in equal measure out of two nostrils. If breath is equal from two nostrils most of the time, then that person experiences good health, balanced mind and peace. Pranayama helps in balancing the breath and helps maintain balance of mind and body.

Nasika mudra is useful in closing relevant nostril while doing any pranayama. Picture below shows nasika mudra,

Close right nostril with thumb, and left nostril with middle plus ring fingers. The two fingers, little and index should be outstretched and should not touch nose.

The following are the basic pranayama,

#### Kapalabhati

Exhale forcefully by tucking in the abdomen muscles pressing the diaphragm upwards without inhaling. Inhalation happens passively between two forceful exhales. Do this for 2 to 3 minutes, 60 rounds per minute. After 3 minutes, stop the practice and observe your breath. Breath suspends automatically for a minute or so. There is no urgency to breathe. As breath suspends, mind becomes silent and peaceful. Kapalabhati is both a kriya as well as pranayama. It is an exercise to central nervous system and brain.

#### Bhastrika

Forceful inhale and exhale. Do this 2 to 3 minutes, 60 rounds per minute.

#### Surya anuloma

Make nasika mudra, and close left nostril with middle and ring fingers. Inhale through right nostril, exhale through right nostril. The inhale and exhale should be deep, long, continuous, and rhythmic without jerks. Continue breathing through right nostril for 27 rounds.

Right nostril is associated with Surya nadi, hence this is known as surya anuloma viloma pranayama. This pranayama increases metabolism of the body and helps in reducing weight if practiced properly 108 times a day.

#### Chandra anuloma

Make nasika mudra, and close right nostril with thumb. Inhale through left nostril, exhale through left nostril. The inhale and exhale should be deep, long, continuous, and rhythmic without jerks. Continue breathing through left nostril for 27 rounds.

Left nostril is associated with Chandra nadi, hence this is known as Chandra anuloma viloma pranayama.This pranayama cools the body and helps in putting on weight if practiced properly 108 times a day.

#### Surya bhedana

Step-1: Close left nostril with middle and ring finger.

Step-2: Inhale through right nostril

Step-3: Close right nostril with thumb

Step-4: Exhale through left nostril

Repeat steps 1 to 4 for 27 times.

#### Chandra bhedana

Step-1: Close right nostril with thumb.

Step-2: Inhale through left nostril

Step-3: Close left nostril with middle and ring fingers

Step-4: Exhale through right nostril

Repeat steps 1 to 4 for 27 times.

#### Surya kapalabhati

Close left nostril with middle and ring fingers. Exhale forcefully through right nostril, inhaling happens passively between two exhales. Practice 2 to 3 minutes, 60 rounds per minute.

#### Chandra kapalabhati

Close rightnostril with thumb. Exhale forcefully through leftnostril, inhaling happens passively between two exhales. Practice 2 to 3 minutes, 60 rounds per minute.

#### Surya Chandra naadi shodhana

Step-1: Close your right nostril, exhale through left nostril

Step-2: Inhale through left nostril

Step-3: Close your left nostril, exhale through right nostril

Step-4: Inhale through right nostril

Repeat steps 1 through 4 for 27 times.

#### Surya Chandra naadi shodhana with 3 bandhas

Step-1: Close your right nostril, exhale through left nostril

Step-2: Inhale through left nostril

Step-3: Close both the nostrils, Perform Mulabandha, Jalandhara bandha, Uddiyana bandha and hold breath.

Step-4: Release Uddiyana bandha, Jalandhara bandha, and mulabandha and exhale through right nostril

Step-5: Inhale through right nostril

Step-6: Close your both nostrils, Perform Mulabandha, Jalandhara bandha, Uddiyana bandha and hold breath.

Step-7: Release Uddiyana bandha, Jalandhara bandha, and mulabandha and exhale through left nostril

Repeat steps 2 through 7 for 27 times.

Pls check the chapter on bandhas for understanding the three bandhas (locks).

#### Bhramari

Touch your tongue to upper palate, lips should not be touching each other, and make a prolonged sound of 'N'. This is a high pitched sound of 'N'kara resembling female bee.

#### Bhramara

Touch both lips, and make a prolonged sound of 'M'kara. Tongue should not touch upper palate. This is a sound of 'Mmmm' resembling male bee sound.

#### Seethali

Twist yourtongue and make a U shape, and inhale through the crevice of tongue, and exhale through nose. This is a cooling pranayama.

#### Seethkari

Bend your tongue backwards and press with teeth. Inhale through the two end points of tongue and exhale through nose.

#### Sadanta

Touch your upper teeth and lower teeth and inhale through the teeth. Exhale through nose.

#### Yoni-mudra

Close ears with thumbs; put index fingers on eyebrows, middle finger on eyes (without pressing), ring finger on nostrils without pressing, little fingers at the edge of lips. Inhale and make 'M'kara sound similar to bhramari, exhale normally. Close your eyes and look at the meeting place between eyebrows and nose and breathing is going on. This cools the nervous system and you can experience cooling all over the body.

#### Aana pana sati

Sit in padmasana or sukhasana; put your palm on your stomach near your naval, close eyes. Breathe in and out, while paying attention to breathing. With normal breathing just be with breath for as long as you can. This practice can be viewed as a meditation practice as well as a pranayama.

This is a simple yet powerful technique to calm down mind. This was made famous by Buddha and Buddhists. This practice alone is sufficient for self-realization.

****

## Mudra

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A yoga mudra is a posture or position made by hands and fingers. There are various yoga mudras. The prana moves in a particular direction depending on the mudra performed. A mudra is very useful while meditating on various chakras. One has to make the associated mudra while meditating on a chakra.

#### Prithvi mudra – Earth Element

Touch the tip of the ring finger to the tip of the thumb, while the other three fingers are stretched out.

It is associated with muladhara chakra and _prithvi_ (earth) element, which means it is directly related to gross body. This mudra improves general physical health.You can practice it any time you want. It increases weight, improves body metabolism.

#### Varuna Mudra – Water Element

Touch the tip of little finger to the tip of thumb, while the other three fingers are stretched out.

It is associated with svadhishtana chakra and _jala_ (water) element.One can practice it any time. This mudra is good for the body as 80% of human body is made up of water.

#### Surya Mudra – Fire Element

Bend the ring finger and press it with thumb.

It is associated with manipura chakra and _agni_ (fire) element. It increases metabolism.One can practice for 10 minutes twice a day. One can lose weight by practicing this mudra. This can be coupled with surya anuloma pranayama. It improves digestion.

#### Vayu Mudra – Air Element

Bend the index finger and put it on the base of the thumb and press with thumb keeping the other three fingers straight.

There are five vital airs that helps the bodily functions. This mudra helps in all their functions. It is associated with anahata chakra and _vayu_ (air) element. This mudra is helpful in cases of arthritis and paralysis. It is good for correcting gas disorders in the stomach.

#### Shunya Mudra – Space Element

Bend your middle finger and put it at the base of thumb (mount of venus) and press it with thumb,the other fingers are stretched out.

It is associated with vishuddha chakra and _shunya_ (space) element. Practice this mudra to help in case of problems in ears. Vishuddhi chakra meditation with the assoiciated bija mantra and with this mudra, gives a much better understanding of space element and takes the mind near the self.

#### Jnana mudra – Knowledge Element

Touch the tip of the fleshy part of thumb to the tip of the fleshy part of index finger, with the other three fingers stretched out.

As it is a mudra of knowledge, it enhances the knowledge.It is associated with ajna chakra and enhances clarity of mind. Endocrine glands and pituitary glands are activated by this mudra. This can be practiced anytime and anywhere. This mudra improves memory. This mudra if practiced regularly is good for psychological disorders.

#### Linga Mudra

Interlock the fingers of both the hands and keep the thumb of the left hand vertically straight and encircle it with the thumb and the index finger of the right hand.

This mudra generates lot of heat in the body. One can practice it any time they want. This mudra can help people with problems with respiratory tract, frequent infection of cold etc.

#### Prana Mudra

Bend ring finger and little finger and touch the tip of thumb with their tips keeping the remaining two fingers stretched out.

It is the mudra of prana.By practicing this mudra, activeness increases. One can practice it any time.

#### Apana Mudra

The tip of middle finger and ring finger touch the tip of thumb while the other two fingers are stretched out.

This mudra helps in better functioning of excretory system. This can be practiced for half an hour. This is good for diabetics. This helps people who are suffering from constipation.

#### Apana Vayu Mudra

Bend the index finger and touch base of thumb, then touch the tip of the middle finger and ring finger with the tip of thumb, while little finger is outstretched.

This mudra is good for heart problems. As this is associated with apana vayu (downward moving prana), this mudra is good for gas problems in the stomach and improves digestive power. One can practice it anytime and for any period of time. People with heart problems and hypertension can practice daily twice for 10 minutes and see the benefits.

****

## Kundalini yoga

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Kundalini yoga has to be learnt from a master. A spiritual master has to initiate you into kundalini yoga. If you have not found your own Sadguru, then it is sufficient if one chants the bija mantra given for each chakra in the morning for few rounds.

Make a routine like following,

Sit in padmasana or sukhasana and,

Monday: Muladhara: Make prithvi mudra with hands and bring your awareness to base of spine and chant 'Lam' few times

Tuesday: Svadhishtana: Make varuna mudra and bring your awareness to 1 inch above genitals and chant 'Vam' few times

Wednesday: Manipura: Make surya mudra and bring your awareness to naval region and chant 'Ram' few times

Thursday: Anahata: Make vayu mudra and bring your awareness to heart region and chant 'Yam' few times

Friday: Vishuddhi: Make shunya mudra and bring your awareness to throat region and chant 'Ham' few times

Saturday: Ajna: Make jnana mudra and bring your awareness to forehead and chant 'Om' few times

Each chakra is a part of your mind that is associated with a gland, physical element of nature, sense organ, work organ, emotion, color and activities. Your mind is not just situated in brain; it is divided among the six chakras.

The properties of six chakras are listed below for your understanding. The seventh one named as _'sahasrara'_ which is just above the crown of head is not a chakra. The aim of kundalini yoga is to purify each chakra so that it doesn't become a block for the energy movement and the practitioner's body becomes a pure channel for the energy movement. The body has to become a pipe for the universal energy flow.

#### Muladhara

Meaning: Root or foundation

Special meaning: Seat of unmanifest kundalini

Location: Base of spine (coccygeal plexus)

Color: Red or Yellow

Associated gland: Adrenal

Deity: Ganesha

Name of granthi (knot): Brahma granthi

Number of petals: Four

Bija mantra: Lam

Mudra: Prithvi mudra

Element: Earth (Prithvi)

Personality traits: Patience (positive) and greed (negative)

Sense organ: Nose

Work organ: Excretory

Emotion: Survival , fear, fight or flight

Activities: Collecting and saving (Possessiveness)

#### Svadhishtana

Meaning: Sva=self, adhistana=place

Special meaning: Seat of self

Location: above genitals

Color: Vermillion

Sense organ: Tongue

Sense: Taste

Associated gland:

Deity: Parvathi

Name of granthi (knot) : Brahma granthi

Number of petals: Six

Bija mantra: Vam

Mudra: Varuna mudra

Element: Water (varuna)

Personality traits: Seat of desires, fantasies

#### Manipura

Meaning: City of pearls

Special meaning:

Location: Behind naval (solar plexus)

Color: Yellow

Associated gland: Adrenal

Deity: Surya (Sun)

Name of granthi (knot): Vishnu granthi

Number of petals: Ten (Ten vital pranas)

Bija mantra: Ram

Mudra: Surya mudra

Element: Fire (agni)

Sense organ: Eyes, sense of sight

Work organ: Feet, legs (action of movement)

Internal organs: Stomach, liver, gall-bladder, kidney (vayu-samana, heat and metabolism)

Emotion: Fear and jealousy

Mental Activities: Decision making and self-motivation

#### Anahata

Meaning: Unstruck sound

Special meaning: Sound of silence

Location: Heart region, between two breasts (cordial plexus)

Color: Green

Associated gland : Thymus

Deity: Vishnu

Name of granthi (knot): Vishnu granthi

Number of petals: Twelve

Bija mantra: Yam

Mudra: Vayu mudra

Element: Air (Vayu, Prana)

Sense organ: Skin and touch

Work organ: Circulatory system (heart)

Attributes: Compassion (positive) and selfishness (negative)

Emotions: Love and emotional balance

Behaviour: Altruistic behavior, devotion, unconditional love

Kosha: Manomaya

#### Vishuddhi

Meaning: Purifier, beyond impurity

Special meaning: Visha(poison), shuddhi(purify).

Location: Throat region (cervical plexus)

Color: Sky blue

Associated gland: Thyroid

Deity: Shiva

Name of granthi (knot): Rudra granthi

Number of petals: Sixteen

Bija mantra: Ham

Mudra: Shunya mudra

Element: Ether (Akasa), Space

Personality traits: Communication, Creativity

#### Ajna

Meaning: Command center, also known as 'third eye'

Special meaning: Seat of knowledge, sense of I

Location: Center of forehead,just above the meeting place of eyebrows and nose

Color: Aqua (Lavender)

Associated gland: Pituitary

Deity: Shiva and Shakti

Name of granthi (knot): Rudra granthi

Number of petals: two

Bija mantra: Aum

Mudra: Jnana Mudra

****

## Patanjali Yogasutra

Sri Sadgurubhyoh Namaha

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Date: April-4-2010

### Introduction

All of us perform actions with the sole desire of deriving happiness from the ensuing results. Most of us are incomplete, and unhappy in some way. We want to be happy, thus this 'desire to be happy' is the root cause of all desires. Few people realize this fact. Not many among them know the way to be happy. Yoga is a means to be happy.

All our lives we struggle to find a way to satisfy the above primary desire. Spiritual science provides a way to fulfill this. And _Sanatana Dharma_ provides two paths for permanent happiness i.e. _Karma_ (Action) and _Jnana_ (Wisdom). Rajayoga is an ideal blend of both the paths.

If one observes closely, our _Karma_ (actions) should be guided by _Jnana_ (wisdom), and one acquires _Jnana_ through purified _Karma_.

_Patanjali Yoga_ a.k.a _Ashtanga yoga_ contains various methodologies to cleanse the body, mind and intellect. A cleansed intellect will be sharp and clear. The actions of a person with clear intellect are driven by _Jnana_ and are always pure. A purified action will again result in _Jnana_.

For, _Jnana_ is the sole means of liberation. Finally, any spiritual path should be undertaken under the supervision of an enlightened master.

The _Patanjali_ _Yogasutra_ is a book written by Sage Patanjali who codified the secrets of yoga for the benefit of all students of yoga. _Yogasutra_ book describes the various techniques, tools of Yoga _marga (path)_ to cleanse the body, mind and intellect.

Here below is an attempt to present the meaning of two chapters of patanjali yogasutra rearranged as a conversation between a yoga student and yoga teacher.

### Samadhi pada

Student: How can one attain liberation or mukti?

Teacher: By the Grace of Iswara (God).

Student: How long will it take to attain liberation?

Teacher: A spiritual aspirant should have enormous belief and faith in the way and proceed inspite of obstacles, should strive with energy, remember what is told by Guru, have balance of mind and Prajna (consciousness, awareness) to gain the Yoga

Student: Who is Iswara? And how to know Iswara?

Teacher: Iswara is a special being who is not touched by ignorance (klesha), Karma, Karmaphala (fruits of actions), and desires. Iswara is the universal witness consciousness also known as Shiva or Narayana. There is nothing higher than this. This is the final refuge.He is Known as God in theistic terminology. That Iswara is Guru to all, even to most ancient teachers. Iswara is beyond time and with omniscience. Know that Iswara is to be understood as AUM.

AUM is the primordial sound that universe resonates with. The sound that emanates from the Panchajanya (symbolically represented as conch in the hands of Lord) of Narayana (supreme Godhead), and it is the same as the sound that emanates from the Dhamaru (drum) of Shiva. It is the cause, sustenance, destruction of all. It destroys ignorance. Know the meaning of Aum, do repetition of that mantra and meditate on that for liberation or mukti.

Student: How can one attain Samadhi (balanced intellect)?

Teacher: By hanging on to Truth (satyam) by the help of Aum.

Student: Are there other ways to attain Samadhi?

Teacher: Yes, balanced mind will be achieved by showing friendliness to all, compassion to the poor, indifference towards joy and hurt, indifference towards sin and merit. Pranayama is another way. By intake, retention of prana (vital energy) and redistributing it to the universe, by positive thoughts, one can achieve control over mind. Prana (vital energy) is not just the breath that we take in and leave out, though that is the popular definition of prana. If we take the meaning of prana as energy, then pranayama becomes intake of energy either in the form of gross food, in-breath, water-intake, thoughts generation, and result is the body strength, out breath, controlled mind, and distributing positive thoughts to the world.

Mind purification is another way. Mind becomes calm when the sensory perceptions are trained through yoga for understanding higher , nobler principles of universe. This is a progressive step from previous ways. Pranayama leads to calmer mind. When this state of mind is used to discriminate the inputs from sensory perceptions, it will lead to proper and right understanding, which will lead to further purification of mind.

Student: How to meditate ?

Teacher: One can get rid of sorrow by meditating on inner light. The state of just being, existence is light. Not physical light, but situating mind on existence, just being, is jyotishmati. Chitta (part of mind) becomes purified by detachment to sensory objects.

Student: How can one meditate on inner light?

Teacher: The state of mind during dream state is a common experience to everyone. During dreaming, we have a light body, not gross body. One can train mind remembering that state of mind which exists during dream. This sutra doesn't mean that we have to meditate on dream's content. Similarly, deep sleep state is a state of nothing ness. If possible one can train mind to such a state.

Student: Some talk about yoga siddis (psychic powers) like vashikara (capability to attract)?

Teacher: Sadhaka's (spiritual aspirant) mind is very well trained by meditation so that it can be used to concentrate on internal being atma (individual self), as well as external Iswara (God). This stage is called Vashikarah.

Student: How will one's perception be with pure mind?

Teacher: A pure crystal takes the color of object near it; similarly the purified mind (chitta) obtains similarity of the object on which meditation has been done. So, meditating on Aum or Iswara, one becomes that. At that time, the world doesn't disappear, it still remains in sukshma (subtle) form as shabda (word), and artha (meaning to that word), and the world remains as knowledge of word and its different possible meanings, this is known as 'jnana vikalpa sankirna'. This state of mind is called 'savitarka samapattih'. This is a kind of samadhi where thoughts are still there in mind. Our objective world is essentially made of Shabda (name, word) and Roopa (form) given to objects. The world is one continuous entity. We divide it by giving form and name and cut the infinity to pieces.

When mental impressions (smriti, memory) are purified, by looking at the object, the previous records or impressions do not color sadhaka's (spiritual aspirant) judgement of the object. It is just an object without our past baggage that can color it. This state of mind is called Nirvitarka samapattih (samadhi without gross thoughts)

### Sadhana pada, a conversation

Student: What is kriyayoga ?

Teacher: Effort, Study, Surrender to god is Kriya yoga.

Tapas is the intense search or struggle or practice or effort that one does before he achieves self-realisation. In the modern day, tapas is very difficult, it is rigorous and brute force approach.

Svadhyaya observing oneself, study of oneself is svadhyaya.sva + adhyaya = study of oneself. It can also mean self-study of scriptures. Being aware of oneself is svadhyaya.

Iswara pranidhana Surrender to God is pranidhana. Surrender means accepting that there is a higher nobler truth. If you put effort towards the higher truth, however small it may be, it is surrender. For example doing pranayama is surrendering to Iswara.

Kriya yoga purpose is to remove suffering and ensure bliss of Samadhi.

Student: I am not able to practice yoga, sit in concentration, or meditate. What could be the reasons?

Teacher: There are 5 difficulties (kleshas), they are:

Avidya: Ignorance. Ignorance means taking impermanent as permanent, impure as pure, unhappiness as happiness, objective knowledge (not-self) as subjective knowledge (self).

Asmita: Mistaken identification. Asmita is direct product of and comes out of Avidya. Asmita means subject identifying with the object. Eg: We think we are the body.

Raga: Mind gets attached to what it likes. Usually it is the pleasure that we are after. Not getting pleasure is a difficulty.

Dvesha: Hatred, or repulsion. Mind repulses what it dislikes. Truth is repulsed if it is bitter. What is pain and suffering is repulsed by mind. Not able to get rid of the disliked thing is a klesha (difficulty).

Abhinivesha: Fear of cessation, fear of loss, death, discontinuity; desire for continuity. Why do we fear death? Because it is a cessation of our means of happiness (life).

All the other 4 are dependent and arise out of Avidya.

Student: How to get rid of these 5 difficulties ?

Teacher : For few people the 5 difficulties are not very strong, then they can eliminate it within mind by right thinking.When the five difficulties are very strong in a person, then meditation (dhyana) is the best technique to bring the mind under control and then subsequently remove the 5 difficulties.

Student: What is the cause of the 5 difficulties?

Teacher: The infinite amount of impressions that are stored in our memory system from many many lifetimes is called karmaashaya (memory store). This karmaashaya contains previous life's impressions, some of which has borne fruit and some yet to take into effect. This memory system a.k.a chitta is what is called karma. All our actions are defined by the impressions and conditioning of mind. We think we are acting independently, but we don't have much choice. Our mind is already conditioned by the parents, society, our previous live's impressions. It is very difficult to think without this clutter in mind. This memory system a.k.a. karma is the root cause of difficulties one faces. It is the cause behind one's birth, nature and type birth, how long one lives, different experiences one undergoes in this lifetime etc. This chitta is the cause of all suffering. The seemingly good things in life will also lead to suffering, as the mind will suffer when those things are not there. Buddha also corroborated with this view.

Student: Is there an end to this cycle of suffering?

Teacher: Yes.The results of karma that has not come into effect yet, can be avoided. The wise people (Buddhas, enlightened ones) see all materialistic pleasures and experiences as cause of suffering.

Student: Tell me more of how suffering happens due to avidya and asmita?

Teacher: The association or identification that the observer makes with observed objects is the cause of suffering and that can be and should be avoided.When observer associates with observed, because of the nature of world being transitory, the observed will disappear after sometime, and the observer would want more of the observed, which is not there. This causes suffering. Senses come in contact with objects. Mind comes in contact with sensory inputs and processes them. Some entity is experiencing the fruits of action. Let us call that entity as enjoyer. If we apply the tool of viveka (discrimination) in the domain of seer and seen, ultimately it is the enjoyer that sees mind, sense inputs, and objects. If there is a distinction in the seeing of the enjoyer that enjoyer is different from seen, then the suffering can be avoided.

Student: What classifies as seen objects?

Teacher: Objects are made up of a combination of the five fundamental elements known as panchabhoota (Earth, Water, Fire, Air, and Space). These objects are further classified as of 3 types, Objects that illuminates objects that are active and objects that are inactive.

Student: Why does the world of objects exist?

Teacher: They (objects) exist for the purpose of either bhoga (pleasure) through indriyas (10 senses) or for the purpose of yoga or self-realisation, liberation. The same object or seen can cause bondage or liberation depending on your perception. For ex: Science and technology gave us the nuclear science. It is being used in war, medical science to treat people, generate electricity etc. Similarly one can use the lifespan for achieving permanent happiness, or for temporary happiness. It is an individual choice.

Student: How can perception vary? Are there different types of perception?

Teacher: There are four stages in perception, they are:

Vishesha: Objects can be identified as independent objects by differentiating by their special features. This cow is black, that cow is grey. This cow has only one horn. Etc.

Avishesha: Identifying objects without special attributes. Cow is a cow. Bicycle is a bicycle.

Linga-matra: Identifying an object symbolically. A cow is an animal.

Alingani: No identification. A cow and you are a part of the universe and it is one whole universe.

The above are perceptions by mind.

Student: Then who is the seer or perceiver?

Teacher: The power of seeing is the seer. It is pure awareness and it appears as seeing. The world exists for the enjoyment by seer only. World is the field for all experiences, and world exists to serve the observer (seer) either in bhoga (material enjoyment) or yoga (liberation). An individual jiva (self) goes through different experiences and once a jiva (self) attains yoga (self-realization), the observed phenomenon, i.e. the world is not destroyed, it is maintained, as it is required by other jivas (individuals).

When an observer sees an object, an identification of observer happens with the observed. This leads to thoughts like 'me', 'mine', 'I should have this' etc. This perception is the cause of avidya (ignorance). If this wrong perception is not there, then kaivalyam (liberation or enlightenment) ensues.

Student: How can one escape from avidya (ignorance)?

Teacher: Through Viveka (discriminating thought process). Viveka means knowing what atma (self) is and what is anatma (non-self). Vairagya means attachment to self and non-attachment to non-self.

Student: What happens when one takes the help of viveka (discriminative mind) ?

Teacher: Viveka slowly cleans the intellect.

Student: How can one improve viveka?

Teacher: By following eight limbed yoga (ashtanga yoga). The eight limbs are Yama, Niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi. These 8 form Ashtanga yoga or 8 limbed Yoga.

Student: What is Yama?

Teacher: Ahimsa (non-violence), satya (truthfulness), asteya (non-stealing), brahmacharya (continence), aparigraha (non-possessiveness) is called Yama (code of restraint). The above codes of restraint cover bodily action, speech, and thoughts.

Student: When and where can one practice Yama?

Teacher: It can be practiced irrespective of time, location, type of birth etc. If a person resolves to follow Yama, then it is called Mahavrata (Great vow).

Student: Then what is Niyama?

Teacher: Cleanliness of body and mind, contentment and happiness, penance, Self-study of scriptures and study of oneself, surrendering to Iswara (God) forms Niyamah.

Student: Why is Yama and Niyama important, what happens if they are not practiced?

Teacher: If Yama and Niyama are not practiced at all or if they are practiced incorrectly then mind becomes muddled with incorrect, troublesome and conflicting thoughts. The six enemies of a person, i.e. anger, greed, delusion, attachment, jealousy, desire, pride will occur. These thoughts will make the person undergo suffering in different strengths depending on how strong those thoughts are.

Student: Please explain the parts of Yama in detail?

Teacher: Non-violence when practiced will get rid of its opposite behaviour, the violent behavior and animosity.

Truthfulness (satya) will achieve purposefulness and usefulness of action.

Non-stealing will ensure all treasures come towards the Yogi. One should not literally take this. It means the treasures of Yoga .

Brahmacharya or celibacy means 'being aware of highest reality'. People misunderstand this sutra easily and observe celibacy stringently. If practiced in right spirit it will energize us.

Non-possessiveness brings knowledge of past and future reincarnations. This sutra should also be not taken literally.We are nothing but our past impressions and future projections of mind. When one is non-possessive of thoughts relating to past and is unattached to thoughts about what is to come in future, he stays in present.

Student: Please explain Niyama in detail?

Teacher: Cleanliness of body leads to detachment with the body and a clear understanding that body is a vehicle for enlightenment. One should never neglect their body. Cleanliness and purity of mind is called sattva, it brings about kind-heartedness, purity and clarity, concentration, victory over senses, acquiring qualification for Self-realisation etc.

Santosha (Contented happiness) makes a person extremely happy

Tapas (austerity) is that process through which one will remove body and mental impurities, and attain mastery over sensory organs. Tapas is training the senses.

Svaadhyaya (study of oneself) makes one realize the impurities in their mind and helps them to work towards removing them. This enables a person to be fit for self-realization

Samadhi (balanced intellect) is attained by surrendering to Iswara and samadhi is a fruit of surrender and it happens by the grace of Iswara. Samadhi is not a fruit of our effort. But effort should not be stopped as that qualifies us for Grace.

Student: What is Asana ?

Teacher: Steady and comfortable posture is called asana. Use any posture that brings comfort and ease. While in a posture, one should be able to relax, be free of tension and be able to merge with the infinite. One should be able to forget their body.

Student: What is pranayama ?

Teacher: After perfecting asana (posture) one should do pranayama. Inhale and exhale of breath usually is done subconsciously. The flow of inhalation and exhalation, if done consciously in a controlled manner is called pranayama.

Student: What should be the ratio in pranayama practice?

Teacher: The ratio of inhalation to exhalation and to the interval between inhale-exhale is depending on time of practice and place of body where we direct our observation. Always ensure to make breath long smooth and continuous to ensure calmness of mind.

The interval ratio and the practice has to be learnt from a teacher. It cannot be learnt from a book, hence not mentioning it here.

Student: What happens when mind calms down?

Teacher: One can sit for Dharana (concentration).

Student: What is pratyahara?

Teacher: The indriyas (senses) will come into contact with outside objects and then the mental action of senses will come into picture. The withdrawal of affect of this contact at the mental plane is called pratyahara. Then comes the mastery over senses.

### Vibhutipada

Student: What is Dharana?

Teacher: Concentrating on an object or a place in the body, or a thought is called dharana.

Student: What is Dhyana (meditation or contemplation?)

Teacher: Uninterrupted continuous concentration is called dhyana

Student: What is Samadhi?

Teacher: The subject vanishes and only the object concentrated upon shines forth in its true form, it is called samadhi.

Sama + dhi = balanced intellect.

****

## Contemplation and Introspection

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Yoga is not just about twisting your body in different postures.Yoga involves lot of contemplation and introspection to be done to understand your mind well, and sharpen your intellect. Introspect, understand your drawbacks, and take corrective action.Guru plays most important role in identifying your drawbacks, mental blocks and gives suggestions to unblock you.

Following is the notes that I made during my interactions with my Guru, Sadguru M. Narasimha Prabhu, over a period of time.

#### Gurupoornima

I make the following resolves on _Gurupoornima_ (The day dedicated to the remembrance of Guru).

Follow the path shown by Guru. Never swerve from the path due to ego. Let the Jnana flow be uninterrupted between Guru, _Sishya_ (disciple), and the world. Do Jnana Yagna.

Prostrations to Guru on the day of Gurupoornima.

The path is said to be sharp like razor's edge. Either one can grasp truth or one can let misunderstandings cloud mind. Truth is subtle and fine.

Let the truth, jnana (wisdom) from Sadguru flow through me to the world.

TUESDAY, JULY 7, 2009

#### Gurupoornima July-5-2009

_Gurupoornima_ celebrations on July-5-2009 at Prabhu's home

We, around 20 people gathered in Prabhu's home on July-5-2009 to celebrate _Gurupoornima_. After the Guru p _ooja_ (religious ritual), Prabhu Ji gave a talk on the following topics,

1) Importance of Guru and explained _Gurugita_ (Scripture about principle of Guru)

2) _Gurupaduka_ (Guru's footwear) meaning

3) Why _Sri_ VedaVyasa is prayed to on _Gurupoornima_

4) _Guruparampara_ (Unbroken lineage of Guru tradition)

1) Importance of Guru : Guru is greater than God. All the Gods bow before Sadguru's wisdom. Sadguru is one.

2) _Gurupaduka_ : _Viveka_ (discrimination) and _vairagya_ (detachment) are the two _padukas_ (footwear) of Sadguru. The path taken by Guru is what we have to follow using these two tools. Jesus was able to walk on the water of _samsara_ (bondage, cycle of repeated life and death). The _jiva_ (individual self) cannot walk on water ( _samsara sagara_ ), it can only make numerous attempts to stay afloat and gasps for breath.

3) _Sri_ Vedavyasa: _Sri_ Vedavyasa has compiled the four Vedas (Hindu scriptures), _Puranas_ (Hindu mythology), Ramayana, MahaBharata, Bhagavadgita, and Bhagavata for the benefit of future generations of people. While the stories of _Purana_ may not be true, there is truth in those stories. The stories are not stories; they are capsules of knowledge containing deep spiritual messages. _Bharata_ (Meaning Land of people interested in spiritual wisdom) or India is a land where since ancient times people are spiritually oriented. It has weathered many brutal assaults on its spiritual heritage, culture, and dharma. Many wars has been conducted against India by hostile forces destroying libraries, temples etc. The reason _Sanatana dharma_ and its principles are alive today is not because of _Vedas_ but the knowledge and wisdom of _vedas_ hidden in the stories of Ramayana, MahaBharata, Puranas, Bhagavata etc. And the credit for this goes to _Sri_ Vedavyasa to have protected the _paravidya_ (spiritual science) and _aparavidya_ (material science) of _Vedas_. Please do not mistake that _Vedas_ are related to religion. Meaning of _Veda_ is knowledge. All knowledge whether it is spiritual or material science has origin in _Veda_. Modern science is dependent on mathematics. Without Maths there is no science. And the basis of Maths is the concept of '0' zero. This concept of zero is coming from _Veda_. _Sri_ Vedavyasa is not mentioned anywhere as the origin of all knowledge and todays generation has almost forgotten the saviour of mankind. Because of _Sri_ Vedavyasa, the knowledge is encapsuled in the stories and passed on from generation to generation and the wisdom survived, and it has been passed on to the entire world. _Bharata (India)_ is the cradle of wisdom. It supplies the knowledge and wisdom to the world. So, the _Gurupoornima_ is dedicated to SriVedavyasa.

4) _Guruparampara_ (unbroken tradition of master & disciple): Narayana or Sadashiva is the Adi Guru or Sadguru. There is Guru and Sadguru. Guru is a signpost who can show the path. Sadguru ends the spiritual sadhana (practice) and removes the ego. The people assembled there are Gurus, who should do jnana yagna to light the atmajyoti of other seekers after truth. Spread the jnana (wisdom). _Guruparampara_ is like a river. It never stops; we are all part of that _parampara_ (tradition).

#### Sadguru

Quoting Sri Ramana Maharshi

Ordinary Guru asks you to do all kinds of techniques and practices. The _sadhaka_ (spiritual aspirant) mind is already agitated, and frustrated before coming to him. After coming to an ordinary Guru, _Sadhaka_ (spiritual aspirant) is even more confused as to his previous practices, and future practices. What _Sadhaka_ needs is rest of mind. Know that if your Guru asks you to do this and that, He is _Yama_ (lord of death) disguised.

Sadguru will not show any path or ask you to do any practice. Sadguru will simply ask the _sadhaka_ to take rest of mind. That is the end of spiritual practices.

Hence in whose presence your mind finds rest and peace, that person is your Sadguru.

" _Na Guror Adhikam, Na Guror Adhikam_ ", There is nobody higher than Guru.

WEDNESDAY, JULY 8, 2009

#### How to solve a problem

I had a discussion with Prabhu regarding solving a problem. The discussion was whether to take political route or not. Here is what Prabhu said,

When something is a seed, you can crush it easily. When it becomes plant it is difficult.When it becomes tree it is much more difficult. Enlightenment is working at seed level. Politics is working at tree level. You have to solve the problem at root. That is the solution. Enlightenment is slow process but solves the problem in a long term way. Buddha's enlightenment still affects people even after 2500 years. Many downtrodden people get comfort from Buddha.While politics is short term and quick solution but not long lasting. Where are Gandhi's principles?

THURSDAY, JULY 9, 2009

#### Do we need a physical Ashram

me: Do we need to build a Ashram

Prabhu: I come from _Grihastashram_ (house-holder). The home where I live is my _ashram_. You may have seen people coming to study at my house. For a _grahasth ashrami_ , home itself is ashram. He should use it for study and teaching purpose. This is the way our _rishis_ (sages) have lived. They studied _Ayurveda_ (Indian medicine), _Jyotishya_ (astrology), did deep research at the same time living their life as _grahasthas_ (family person).

Being a knower of reality, I consider the whole world as my ashram too. I do not have motivation for name, fame or money for teaching. I simply teach what I know if people ask me. I dont even search for students. If there is a necessity, by God's will students come.

Well, if there is a larger facility required for students if my house becomes small, that also God will take care. The difficulty with Ashram business is it involves lot of money and administration effort.The moment Ashram is there, there is marketing effort, donation collection and what not.

You must have seen my approach. No money. Everybody puts volunteer effort (including food) shares with everybody and goes. The moment money comes into spirituality, there is corruption.

My role is to light the fire of wisdom in people. Due to time and space limitation, I can handle a max of 20-30 students per year. But I focus on quality and not on quantity. These 20 students of mine will become light for others. Thus this is a system of Gurukul. My students belong to my family - _Gurukul_. If they follow what I do, have a facility in their home for study and teaching a few aspiring students, I think that itself is a big achievement.

If you remember Shri Ramakrishna Paramahamsa, he had altogether only 100 students in his life time. - 50 committed _grahasthas_ , 40 non committed _grahasthas_ , about 10 monks.

The website is definitely giving an outlet where I can put my thoughts and help people through email and web technology. All said and done, I do not discourage building ashram if it helps people. As I said, I teach students to become Gurus. You are one such Guru.It is your wish to do what you think is right. My job is only light the fire.

me: Thanks for explaining what is Ashram, I will follow your path

FRIDAY, JULY 10, 2009

#### Death

Who is dying? Whose death are we afraid of? Are we alive after death?

Everytime we take in breath, life is in the body. When breath goes out body is dead. But you are alive. In deep sleep the 'I' dies. You are not there. When you wake up, you come back to life. So why are you afraid of death? After every breath that goes out, some cells die. Human liver becomes a new regenerated organ every three months. We get a brand new brain every 6 months. Old cells die, new cells are born. So what is death? What are we afraid of?

MONDAY, JULY 13, 2009

#### Fear and Desire

Guru Speaks:

Prasava: to deliver a child it takes 9 months in mother's womb

Prati prasava: For a Guru to deliver a person from ignorance it takes 9 months; it is called prati-prasava.

Enlightenment: Pain is physical, temporary and can be withstood by a person in normal circumstances. Suffering is psychological and long lasting, sometimes spans many lifetimes. Enlightenment means removal of suffering and not physical pain.

Fear and Desire: These are the two motivating forces of life. Without these, the world does not move. Fear is the dominant one and desire comes secondary in determining the motive behind our actions. Desire is a 'nice to have' when compared to fear. We will attend to fear first, once it is allayed, we move on to fulfilling our desires. What is this fear? It is the fear of survival. We have died in so many lifetimes that the fear of death is ingrained in our psyche, and we are afraid to die. Death is an end point to our enjoyment. And why is this end point not desirable? Because we have not enjoyed life fully. How long do we need to live to enjoy life to the fullest? Even if we live for ages, we cannot be satisfied. This is because we have not learned to live one moment fully. We dont know how to enjoy fully at least one moment of life. If one moment is lived fully, it is sufficient for a person to be satisfied and pack his bags and wait for death. That is the beauty of life that if one has lived just one moment fully, he is completely satisfied.

#### Three Jewels of Buddha

Gautama Buddha gave three jewels to spiritual aspirants,

1) Buddham sharanam gachchami

2) Sangam sharanam gachchami

3) Dhammam sharanam gachchami

Let us take a closer look at the three jewels.

Jewel 1: Buddham sharanam gachchami

Meaning: One should take refuge in Buddha

Does this mean we have to go to a Buddhist monastery and say to the Gautama Buddha that "Henceforth I declare that I take refuge in you". NO.

There are three kinds of Buddhas.

1) Sleeping Buddha: 99% people fall under this category

2) Waking Buddha: Very few people who are self-realized

3) Sleep walking Buddha: almost 1% who has half baked knowledge and become self-styled Gurus.

Now, if you are a sleeping Buddha, then you have to take refuge in waking Buddha. It is very difficult for a person to accept another person as a waking Buddha. The ego doesn't accept that a person can be enlightened and living. Ego can accept Gautama Buddha as an enlightened being because he is not there physically. Ego will accept any person as a great when that person is not alive. It cannot and will not accept that a living being can also be divine. It thinks that enlightenment is beyond this life. What it essentially says is that you cannot attain enlightenment while you are alive. Hence the spiritual progress doesn't happen at all. The possibility of nirvana is nipped in bud. The moment a person acknowledges that it is indeed possible for a living being to be alive and at the same time enlightened, then the person is doing two things,

1) Acknowledging the possibility of enlightenment in this lifetime for somebody

2) Allowing hope to blossom in self for the same possibility that it can happen to me. This is the start of spiritual journey.

This acknowledgement of the possibility of nirvana is what is called sharanam.

So we have to find a person who is waking Buddha, and acknowledge and convince to ourselves that here is a person who has completed the journey and waking, I should take his/her guidance. This starts a process of awakening in that person.

Buddham sharanam gachchami.

Jewel 2: Sangam sharanam gachchami

Meaning: Take refuge in company

Here sanga means 'satsanga', good company. It is said that it is the company that makes us.If we have good company then, we will inculcate good qualities.

Two things happen in taking refuge in company,

1) We learn from each other's suffering. There is a lot to learn from suffering.

2) We are acknowledging that others are also equal to us, if not better

Jewel 3: Dhammam sharanam gachchami

Meaning: Take refuge in dharma

Dharma means essential nature. It is the dharma of fire to burn, water to cool, and air to blow. The essential nature of a person is peace and happiness. We have to take refuge in the peace and happiness inside us. We are made up of body mind and soul. The dharma of body is that of hunger. The dharma of mind is to produce waves of thoughts. The dharma of soul is to be peaceful. Apart from this, a person will have dharma with respect to their profession etc.

Fulfill the dharma according to the layer that you are. Fulfill the dharma of all layers efficiently. This is the meaning _'dharmo rakshati rakshitaha_ ' meaning Universal dharma protects those who uphold their individual dharma.

TUESDAY, JULY 21, 2009

#### Jnana and Bhakti

There is a popular belief that Jnana marga (path of knowledge) is dry, Bhakti marga (path of devotion) is enjoyable.

Prabhu: The understanding of what is jnana and what is Bhakti has to come from Guru.

Self learning has pitfalls. Most of the learning about _Jnana/bhakti_ happens through books or half baked wisdom. It is misleading. Even for _Bhakti marga_ one has to follow an enlightened teacher. The difficulty is there are few really wise teachers and access is very difficult. The moment there is a really enlightened Guru; there is no _Marga_ (path). The _marga_ ends and wisdom shines. If one gets an enlightened teacher in _Bhakti marga_ , one will have a vision of deity fully and no more _marga_ (path) remains. _Jnana_ and _Bhakti_ both are same. It is always for Inner Self. To start with people are given outer form. Getting stuck to outer form becomes great hurdle in spiritual life. Enlightened teacher of _Bhakti_ (devotion) will remove that ignorance and show deity in the heart.

me: Then what is _jnana_ (wisdom), there wont be deities in _jnana_ ?

Prabhu: We have _manas_ (part of mind that produces desires) and _chitta_ (part of mind that stores memory, it affects the decision making). _Manas_ and _chitta_ requires deities to purify. Once that happens _jnana_ shines in buddhi. Outer deity has to become inner deity. That is what I will be teaching in other Chakras. _Jnana_ is mainly for _Ajnachakra_.

me : Should we visualise a form in _chakra_ ?

Prabhu: Depending on your ability, you can visualise form, qualities, colour and feeling. These are generated conciously for the purpose of meditation. Ganesha is a form given to _Parabrahma_ (supreme God) for the purpose of meditation and _Bhakti_.

Prabhu: To become a good teacher, it takes lot of _tapasya_.

me: pls tell me what is _tapasya_

Prabhu: _Tapasya_ is unconcious spiritual practices you do before you get Sadguru or enlightenment. It is like intense searching in a place you are not aware of. Because of your intense searching which happened, you will be able to guide others later.

WEDNESDAY, JULY 22, 2009

#### Self-realisation Vs God-realisation

This text is from Prabhu.

We have two aspects of our being - Head and Heart. Head represents the intellect and Heart represents the mind ( _manas_ , _chitta_ etc). Accordingly there are two realizations which can happen.

a). Heart Realization

\- Heart includes _chitta_ and _manas_ (Subconcious). Subconcious is 95% of our personality. It overpowers us with memories and concepts. Subconcious purification happens in many ways.

1). _Prayer_ 2). _Anusthana_ 3). _Upasana_ 4). _Listening to Stories of Lord_ ( _Harikatha, Purana_ \- designed for direct appeal to Heart). 5). _Singing Bhajans_ (songs on Lord) 6). _Selfless Service_ \- _Karmayoga_ / _yajna_ 7). _Devotion_ \- _Bhakti_. 8). _Purification of Chakras_ \- As per Yoga/ _Tantra_.

Impurities or Demons in subconcious are - Fear, shame, guilt, grief, doership, enjoyership,( _Aham Karta, Bhokta, Jnata_ )Result of Purification of Subconcious are - Reduction of unwanted thoughts, deeper feeling of tranquillity. Results of purification are - _Sadhana Sampatthi - Shama, dama, tititksha and Uparati_.

Realization of Heart - Deep feeling of oneness of the Universe, Feeling that whole universe is one family (Vasudaiva _kutumbakam_ ), Overflowing joy, tears, elation. I call this as God Realization. (Realization of _Ishvara_ \- _Saguna Brahman_ ). Realizations include, I am not the doer, I am not the enjoyer (Naham _Karta, Naham Bhokta, Naham Jnata_ \- God alone is - _Harireva karta, Harireva Bhokta, Harireva Jnata_ ).

_Samadhi_ \- The intellect now is free from clutches of limited ego but still biased by Universal values, feeling of oneness. In yogic terms this can be called _Savikalpa Samadhi_. Limitations of this Realization: Heart realization is a beautiful realization. The ego sense expands to fill the whole universe. Still the _vritti_ (modifications) of mind remains since basic _Avidya_ (ignorance) is not gone.

_Mukti_ or _liberation_ \- This falls into category of _Krama mukti_ \- gradual liberation. One experiences _Salokya, Sameepya and Saroopya_ state of liberation. After death one goes to Higher _Lokas_ (worlds) of the deity he has done _Upasana_.

b) Head Realization

Head means - Intellect and _ahamkara_ (ego sense)

Prequalifications for Head Realization are - purification of Subconcious, _Shama, Dama, Titiksha and Uparati - Sadhana Sampatti._

This is the cleaning of the intellect. Intellect is influenced by _Ahamkara_ \- ego sense. In Heart Realization, ego sense does not disappear. Practices during this stage are:

a) _Shravana_ \- Listening to _Vedanta_ (sacred scriptures)

b) _Manana_ \- Understanding of _Vedanta Vakya_ (spiritual texts)

c) _Nidhidhyasana_ \- Contemplation on _Vedanta Vakya_.

Impurities or Demons in Head are - Ego sense, feeling of seperation from universe, self identity, personality, spiritual identity ( I am devotee, _Dwaitin, Advaitin_ etc). Illusions of perception are affecting the intellect.

Results of Purification of Head are - Clear understanding that I am not - _Neti, Neti_ etc, disappearance of ego sense - a state of total egolessness, total freedom from illusion, and establishment in witness conciousness.

Realization of Head: I am not the doer, I am not the enjoyer, I am not the knower. (Naham _karta, bhokta, Jnata_ ). I am pure _Chaitanya_ \- Pure awareness. I am Brahman (Aham _Brahmasmi_ ).

_Samadhi_ \- Intellect becomes totally free from ego. It gets established in _Sakshi_ \- Witness. This is called _Sama_ + _Dhi_ \- balanced intellect. Such a person becomes - _Sthita prajna_ \- one who is established in wisdom. Such a person gets established in _Sahaja Samadhi_ \- Natural state. This is also called _Nirvikalpa samadhi_.

Effect of this realization - There is no limitation. This is final liberation. Liberation from all the bondages. However, body will continue to function according to _Prarabhda_ (residual karma that already took effect) till the life lasts. A musician will continue to be a musician after liberation. But his music will be divine.A speaker will continue to be a speaker. But his speach will be tinged with deep wisdom which cannot be found in books. He no longer needs scriptures ( _Vedanta_ ) for guidance. What he speaks becomes _Vedanta - Upanishad_.

_Mukti_ or Liberation - Such a person becomes _Jivanmukta_ one who is liberated while alive. This is called _Nirvana_. He lives in a state of No mind. Even though mind creates thoughts in him, the key "i" thought due to ego sense is missing. He is not affected by thoughts like a sky which is not affected by clouds.

#### Gayatri Mantra

Meaning of Gayatri Mantra: _Sanatana dharma_ (eternal truth) teaches a person to pray to God for a sharp intellect. This is the meaning of _Gayatri mantra_. A person with purified intellect can and will find truth for himself. _Bhu_ (waking state), _Bhuvah_ (Dream state) , _Suvah_ (deep sleep) are the three states of consciousness everybody undergoes everyday. The three states are illuminated and activated by _Surya_ (sun), _Atma_ (self), and _Paramatma_ (God) respectively. And we also pray that the same pure intellect be granted to all living beings.

MONDAY, AUGUST 3, 2009

#### Oneness

_Advaita bhavana_ or Oneness is a difficult feeling to understand for a person who is having _Dvaita bhavana_ or duality. This is a description of Oneness coming from Prabhu which I gleaned from him in a casual talk.

_Panchabhoota_ (earth, water, fire, air, space) are one. We divide them into many. We divide land. When water is in a pot it appears different to us from the water in river. The fire that burns in our fireplace appears different from the fire in forest. But in reality they are one. Similarly mind is one. Its function of raising thoughts, desires, and wants is one in nature. There is only one mind that appears many. Similarly the intellect is one. The function of intellect is to judge and take decisions. There is only one intellect that appears many. Similarly _Atma_ (self) is one. It appears many because of the containers being different.

This is the oneness and Advaita bhavana.

#### Steps for enlightenment

1) Identify the gaps in your understanding of things

2) Identify the means to fill the gaps

3) Make a sankalpa or take a vow for enlightenment

4) Make baby steps towards goal

5) Do not hurry towards enlightenment

Nuggets of Buddhist wisdom:

1) Prayer: When you pray, always be clear about your objective. What you are praying for.

2) Three types of people: a) Who are happy with life b) who are happy with their own enlightenment c) Those who can help others also to achieve enlightenment

3) Gautama Buddha prayed for helping others towards enlightenment in his previous lives. Intention is more important. If intention is there, it will happen sometime.

4) I will wait for my enlightenment till the last person is enlightened.

5) When you do a thing, always be clear about your objective

TUESDAY, AUGUST 11, 2009

#### Guru, Mirror Or Grace

Prabhu replied to my mail about what is _Guru_ _Tatva_ (principle), Is Guru a mirror or is there Grace?

Students are at various levels - primary, middle school ... so on.

Depending on where they are, teaching will have to vary. It is not same for everybody. It is student who has to know that he needs help. Until someone discovers that he needs help no body can help.

How a Sadguru can help?

He has travelled the path. He knows the pitfalls, pains, problems, illusions in the path. He can show someone the path. But walking on the path is the responsibility of Shishya (student). Guru cannot make you walk. You can take a horse to water, but you cannot make it drink. Situation is same here also.

Guru can show you the path for Truth. He can help you overcome your mistakes so that your learning cycle comes down. However, it is you who have to see the Truth.

Can I find the Truth myself?

Definitely you can. Anybody can. It is like asking, can I learn bicycle riding myself without anybody's help or music. Music is more difficult because it is subjective in nature. Same is the case with the spirituality. There are scriptures, you can experiment and learn. It is a long way reinventing the wheel and there are many pitfalls. Theoretically yes. It is possible.

Guru is nothing but a mirror

Guru is not an evangelist or missionary who wants to teach or convert people. If someone thinks that he knows everything and he comes to a true Guru, Guru will smile at him and make him feel that he knows a lot. If someone comes to Guru, that he needs help, Guru helps. Guru teaches through the word and his life. You cannot see mismatch between his life and his words. There is no gap. He lives the Truth. He is a mirror in the sense that if you are egoistic, he will just reflect back and say you are great. If you seek help, he shows the way through the words and his life. In a way he is _Sakshi_ (witness).

Individual effort and Gurus Grace

Spirituality is about reducing your negative tendencies. It is about right way of living, it is about right speech, words, action so that the _chitta_ (mind) gets purified. Who has to do this? Guru can show the way, method. Who has to follow this and work on himself?

Many people think that Guru will take care and just don't do any effort on their own. They are lazy. Guru is not like a washing machine where you can put dirty clothes and clothes will come out clean. He can show the way of life, living. He can tell about Truth. Who has to implement the Truth?

Individual effort is to clean up himself, to lead a life of spirituality, to study scriptures, to follow the words, message of Guru and scriptures. Instead many people start following Guru without working on them.

Grace:

Grace is result of gratitude. It is a result of your right way of living, it is a result of your _chitta shuddhi_ (purity of mind). Grace is always there. Most of the people are not able to receive it since they don't lead a life of gratitude, of simplicity.

What should be my resolutions?

It is you who have to decide. You have made the resolutions. In a traditional sense, resolutions are not made. It is discussed and given by Guru.

Typically you start with very few resolutions and work on that.

Like anything in life we have three options. a). I will find my way. b). I will seek help of others to find my way. c). I will work under the guidance of someone to find my way. You need to decide which your way is.

#### Shiva's Bull

Shiva's Bull symbolises _Dharma_ (righteousness), Power. It stands on four legs _Satyam_ (Truth), _Ahimsa_ (non-violence), _Tyaga_ (Sacrifice), _Prema_ (Love). Shiva is the _Atman_ , witness-consciousness.

When Shiva's Bull charges, none can stop its course.

Example: Mahatma Gandhi.

He has made Truth and Non-violence as his legs.

#### Truth is temporary

Truth is temporary, Lie is permanent. When you say truth you don't have to remember it, and it doesn't leave any impression in your _chitta_ (mind).

When you tell a lie, you have to remember that lie for life long and build your life, and another lie on that. Lie lies permanently in your consciousness as _vasanas_ or memory.

SUNDAY, AUGUST 16, 2009

#### Buddha: 8 fold path

Buddha's teaching summarized:

1) Life is full of suffering

2) There is an end to suffering

3) The way to end suffering is to follow the following principles,

Right Understanding:

Right Purpose:

Right Speech:

Right Conduct:

Right Livelihood: Your livelihood has to come from your effort. Do not take anything that you have not worked for.

Right Effort: Do not cheat in your work.

Right Mindfullness: Always be aware

Right Samadhi: Be balanced at all times.

TUESDAY, SEPTEMBER 8, 2009

#### Greatest Virtue -- Violence or Non-violence

What is the greatest virtue of all?

" _Ahimsa Paramo dharmaha, Dharma himsa tathaiva cha_ "

Meaning: Righteous non-violence is greatest virtue, so is righteous violence.

Remember that Lord Krishna inspired Arjuna to fight. When the weak gets trampled, one cannot sit idle and say they are practicing non-violence.

Usually a _brahmana_ has to practice _ahimsa_ , and a _Kshatriya_ has to practice righteous violence. Both are doing their ordained duty and hence accrue equal merit.

SUNDAY, JULY 18, 2010

#### Chidambaram

While discussing with a friend the word ' _chidambaram_ ' came up. He defined it as _'hridaya akasam'_ , the space that exists in _hridaya_ (heart) or _chit_ (mind). I asked him again what it means and whether he experienced it anytime. He said no.

I tried to give my explanation of the term _'chidambaram'_ as below,

_Chit_ = _manas_ (mind)

_Ambaram_ = akasa or space

All external objects when grasped by mind is in the form of a concept (name and form), which exist for that time period in mind also in ethereal form or they exist as virtual image in the RAM (computer term) of _chit_ (mind). This space where images are formed is infinite as all the universe we see can be formed in this _chidakasa_ also. And that _chidambaram_ is experienced by all everytime.

TUESDAY, AUGUST 3, 2010

#### Acceptance of body mind god

For the ego self 'i',

1) Acceptance of reality of bondage with respect to body and mind, understanding limitations of them

2) Acceptance of reality of universal law, force, and destiny leads to peace.

The mind has to know 'this is it'. For an unenlightened mind, if it thinks truthfully that 'I am unenlightened this moment, and this moment is all I have got', it leads to peace for that moment. Any other thoughts including thoughts of what heights one may scale in spirituality etc, is all myth.

There may be a liberation point ( _sahaja samadhi_ ). But I have not achieved it. And for me to think that I have not achieved something is again bondage. When I become hopeless of liberation completely, I may be completely liberated. Hope/Expectation, Desire/Greed, Fear/Anger, Jealousy/Love are what keeps a _Jivabhava_ (feeling of limited self) alive. As long as the kicks of destiny are not powerful one lives in delusion.

THURSDAY, AUGUST 5, 2010

#### Meditation and Liberation

All efforts for spiritual evolution, _dharmic_ deeds, _karmic_ deeds, wrong deeds are done by ego self 'i'. The little 'i' wants _moksha_ or _mukti_ (liberation) also just as it wants other objects. Where as the effort for _mukti_ done by ego is to dissolve ego itself.

Now in the process of ego wanting _mukti_ (liberation), there are those who really suffered in life and understood that life itself is suffering. As Budhdha told in four noble truths, one has to understand suffering. For them liberation will happen naturally when they meet Sadguru, as they are ready. For some, even though they suffered enough, hope is still there for the worldly pleasures. World hasnt stopped being beautiful for them. Understanding of world is not correct still. The _vairagya_ (dispassion) is not perfect. For them there is the little 'i' coming near Self , getting the impression of Self in _chittha_ (mind), and then other _vasanas_ (impressions) of world pull them back. This process has to happen many times so that the impression/ _vasana_ of Self becomes stronger in _chittha_ (mind) till _mukti_ (liberation) happens. During meditation, one (mind, ego) may become silent and become closer to Self. Similar thing happens in the presence of Sadguru. Physical proximity to Sadguru is like exposure to radiation. One's mind tunes to silence in the presence of Sadguru. Even thinking of Guru, one gets to a state of silence equivalent to doing meditation. One needs to do meditation when Guru's physical presence is not available. Then, there are lucky few who have the luxury of doing meditation in the presence of Guru and under guidance.

But who is getting liberated.

'i' is ego, it is false. 'I'/Self is always liberated. Then what is this effort of 'i' to be liberated?

It is the effort of 'i' to become closer and closer to divinity, and each trip near Self leaves an impression in the _chittha_ (mind) of the _sadhaka_ (spiritual aspirant). So, the effort has to be two fold,

1) To remove negative tendencies

2) To develop positive impressions

Both of the above are actually done by the same effort. During meditation, the impression of peace of Self takes care of both the above goals.

Is meditation the only key to such peace?

According to learned source,

_Sadguru, Sadhana, Shastra, Seva, Svaadhyaya, Sharanagati_ are the keys.

_Sadguru_ doesn't need explanation

_Sadhana_ : Practice. Whatever spiritual practice one does under Sadguru's guidance.

_Shastra_ : One needs to understand scriptures and take them as guidance. Sadguru's words are scriptures themselves and have higher precedence.

_Seva_ : One needs to do service to the universe in the spirit of Yajna. Not just to fellow human beings, but to all living and non-living entities in the universe.

_Svaadhyaya_ : Observation of oneself

_Sharanagati_ : acceptance of Universal laws, destiny, and surrender to God's will.

FRIDAY, AUGUST 6, 2010

#### Activity, inactivity, non-activity

Activity and inactivity belongs to mind and body. Non-activity belongs to Self. As far as mind+body is concerned, better to be active. Self is witness. It doesn't do anything. Can mind+body remain like that? Not possible. The agitations of mind are caused by the classic enemies of human. They are the _arishadvarga_ (Desire, Anger, Greed, Attachment, Arrogance/Pride, Jealousy), the 6 enemies. Convert them into 6 positive opposite values (Giving, forgiving, Charity, non-attachment, humbleness, and appreciation).

Why should one develop the above so called positive qualities, are they really positive?

Yes, they are good for a person. One can feel pain in body caused by emotions that come out of the 6 enemies. When one goes through the so called positive emotions, there is a feeling that happens in the body that is desirable.

What is the method/training to achieve above good qualities?

So much has been told by countless seers, saints etc in the past. So there is no lack of literature. What is lacking is application of them. It is better to do practice for 1 min than read about practice. The only way is to practice.

What is practice?

Find a person who is absolutely peaceful (Sadguru) and ask him what made him peaceful. He may show a way. Follow it.

Who is Sadguru?

Who can make you peaceful? Guru can be anyone or anything from which you can learn. Keep learning from life's instances. See Guru in everything and everyone. This world is a big university, hence named as Universe. This universe is there to teach you. The silent humming of universe is telling something. Listen to the humming. Be silent. The mountain is silent. The trickling water is making a sound, when you stop treating it as noise, you can listen to it and there is a silence in that sound too.

Is river active, inactive or non-active?

SATURDAY, AUGUST 7, 2010

#### Law of conservation of Karma

_Sharanagati_ or Surrender to God's will has an inherent danger in it. It may make us non-proactive in our spiritual practices and mental makeup. If one takes _sharanagati_ too far, they will turn inactive or reactive and prove counter productive.

Some define surrender to God as 'Accept whatever happens as _prasada_ / boon of God'. While this is true that whatever happens, is indeed _prasada_ / boon of God, but, there is a method to the fruits that are served to us. It is not arbitrary. One cannot indulge in harming others and say, this too is in the grand plan of Universe. Then surely, the result of such harmful / hateful acts will visit that person either in this life or some other life. The fruits of _karma_ are like a postal dispatch we made to our own address. It will be delivered. May be the government postal department fail in some cases, but the system of _karma_ never fails. One cannot hide behind _sharanagati_.

Then what is S _haranagati_ / Surrender?

There will come a moment in one's life when one's energy is not sufficient to tackle a problem. Then the ego recognises its limitation. Then it seeks others' help. This is an acknowledgement that 'i' is incapable and 'i' needs help. In worldly matters, this help is in the form of a business transaction. We pay in cash or kind in return for help and the 'i' returns to its thought pattern of 'i is the master'. In case of spiritual help, the giver, who is God / Universe / Guru, has no expectation from you. What can you give back in return to such an entity? Only be in deep gratitude.

Accepting that there is a higher nobler force that runs universal _karmic_ cycle, and that force out of its compassion will liberate us is called as _sharanagati_. Then surely the person who has sought refuge in highest entity will be given refuge and will be liberated out of compassion and Grace of that higher force.

According to Sanskrit language the word that describes that is _'Narayana'_.

_Narayana_ means 'one who gives refuge to beings in universe'.

May _Narayana_ bless us all?

SUNDAY, AUGUST 8, 2010

#### Swaadhyaya

Sri Sadgurubhyoh Namah

_Swaadhyaya_ can be understood as 'studying again by oneself what is taught by Guru'. It can also mean 'swa adhyaya' = 'Studying oneself'. In this article I will use second definition, which is 'study of one's self'. Understanding one's self is _swadhyaya_.

What are the benefits of _Swadhyaya_?

One gets the benefit of detachment ( _vairagya_ ) and also one can see clearly the impermanence of body, mind, and world and also see the permanance of Self thus _swadhyaya_ leads towards the benefit of Liberation or _Jivanmukti_.

What are the tools available?

'Observation' is the key tool available to everybody.

How to do observation of oneself?

Observe action, speech and thoughts of yourself as if a third person is doing these above actions. When you talk about yourself, refer to yourself as a third person. This enables certain detachment. Observe your mind and thoughts. Thoughts rise and fall. You have no control over them unless you are an accomplished yogi. Dont be disheartened, observe your body, what happens inside your body when a certain thought appears in mind. For example, thinking about a lost friend makes one depressed, and subsequently pain is felt by body. Thinking about a loved one, makes one glad, again pleasure is felt by the body.

What is _avidya_ or ignorance?

Taking impermanent as permanent and permanent as impermanent is _avidya_.

What is impermanent?

That which has a beginning and end is known as impermanent. Buddha said that which has beginning has an end. In _Bhagavad_ _Gita_ , Krishna said, _'Jaatasya hi dhruvo mrutyuhu_ ', meaning, that which takes birth has to die. Now, when we categorise objects into permanent and impermanent, everything in universe appears in flux or in motion, constantly changing, thus everything has a beginning and end. So everything we know is impermanent. But we take longevity of life as permanent and grieve when somebody dies and leaves us, as if that is unnatural to die. Nobody believes that they are going to die. Everybody think that they are here for ever. Certainly everybody agree that body will fall one day. Then what makes them think that tomorrow appears, and why do they work or slog. Let us say a doctor tells me that I have deadly disease and will die tomorrow. I dont think I will continue my current lifestyle. I may try to do things differently. That urgency is missing in people. That veil over the eyes that makes impermanent life look permanent is called ignorance. In _Mahabharata_ , Dharmaraja remarks at this stupidity of people who think that death is not for them, and he wonders at this ignorance. Observation of world, body, mind, action, speech, thoughts will bring out clearly what is known as ignorance.

If everything is impermanent, is there a permanent thing?

Find out for yourself. Who is observing. That is the unchanging thing. The veil that makes the permanent invisible is also part of _avidya_ (ignorance).

What does observation has to do with permanent and impermanent and _avidya_?

It is by observation one can know these three.

What are pitfalls in observation?

It could be mind again which is observing.

How to overcome the above pitfall?

Just be.

MONDAY, AUGUST 9, 2010

#### Expectations

If there is a thorn in foot, we cannot walk or run. If there is a toothache, we cannot enjoy eating food fully. People have accepted life to be made up of happiness and sorrow. One needs to aspire for a life where there is happiness only, without sorrow. The inevitability of the visit of sorrow has been accepted by many as fact of life. It is like walking with a thorn in foot.

Where is this thorn of sorrow coming from?

They come from expectations.

It is coming from our outlook or perception towards life and society. If somebody praises us, we feel happy. If somebody abuses us, we feel unhappy. In both cases we can't remain ourselves. Society has certain rules, code of conduct for the easy operation of itself. We take it too far and let it encroach upon our thought process.

We have expectations on everything as guided and conditioned by society. Television determines our choices. It won't allow us to be ourselves. Mahatma Gandhi in a different context said, "I will open the windows towards outside world to let breeze come through, but I will not open it so much that outside winds sweep away what I have".

There are two places where expectation spoils the mood,

1) We can't scale upto the expectation of our society, thus leading to rejection by society and subsequently dejection on our part.

2) Outside world cannot match our expectations, be it anybody.

These two cause unhappiness. What do we do, we compromise and accept unhappiness as part of life. But we never let go of expectations.We have no control over outside world. Things always take a different turn than what is expected. We will be happy if we just stop having expectations and live moment to moment witnessing the unfolding drama.

What is wrong in having expectations?

It is better if your thoughts or expectations are your own. What happens is, 99% of the time our expectations are shaped by societal conditioning. We ape, we imitate what is shown as good. We never stop and think what is good for us. Society lives your life. You are another robot (human-bot) living programmed impulses.

How to get out of this rut?

I quote Buddha, Have,

\-- Right understanding

\-- Right purpose

\-- Right speech,

\-- Right conduct

\-- Right livelihood

\-- Right effort

\-- Right mindfullness

\-- Right samadhi

TUESDAY, AUGUST 10, 2010

#### Seva

Why should we do _seva_ or service to fellow beings?

The main reason behind _seva_ is to purify oneself. Hence the motive of service is selfishness to improve oneself.

What is _seva_ or service?

Action taken to help others is known as seva. This action has to come naturally and involuntarily. If this action of seva is done to gain anything other than self-purification, then it becomes just another worldly transaction. Others who are being helped can be nature, eco system, persons, animals, rivers or forest or birds.

How to do _seva_ or service?

With the feeling of 'I am not doing this help, this act of help is being done through me, help is happening' , one should do seva.

How does this system of _seva_ or service work?

Imagine yourself as a flute in the hands of God. God wants to play music, and he breathes into the flute. If there is a block, then music cannot be played. One should allow God to act through oneself. The block is called 'ego', the sense of doership. If one is devoid of sense of doership, then God's music can be heard as _seva_ or service through that person.

When all things are happening in the universe inspite of us, and despite of ourselves, the only flute that doesnt play this divine music is just a small body+mind which refuses to accede to God's will. If one let the divine music flow through oneself, then the junk and bad impressions get washed off.

How not to do _seva_?

Thinking that the act of help is done by oneself. This accumulates further karma and strengthens ego.

SUNDAY, AUGUST 15, 2010

#### Dharmakshetra Kurukshetra

The body, mind, intellect is called _Kshetra_ (field). Either we can make it _Dharmakshetra_ by following dharma, or we can make it a _Kurukshetra_ by not following dharma. In Sanskrit language the word ' _Kuru_ ' means 'to do activity'. The activity of and inside 'body, mind, intellect' is usually _Kurukshetra_.

_Dharma_ : The action that comes naturally for us to do is _Dharma_. Eg: Fire burns; it is the nature of fire to burn. It is _dharma_ of sun to give light. It is the _dharma_ of a child to smile and feel good. The mind has to take a decision every minute for each action towards which direction to go. If one looks at a child, the actions of a child is innocent, it doesn't think before acting. What is possible for that moment is done. To act like a child is _dharma_.

_Karma_ : Any action that we do falls under either good or bad _karma_. When an action is done following _dharma_ , it leaves no impression in the _chittha_ (the storehouse of memory system) and converts _kurukshetra_ into _dharmakshetra_.

MONDAY, AUGUST 16, 2010

#### Shastra

_Shastra_ = Scriptures or science related to God.

What is a _shastra_?

Scriptures are like guides and maps. Some person might have seen some truth, which might have been recorded, which becomes _shastra_.

Why is it important?

Over years a vast literature has come into being due to different persons seeing truth and put into words. The seeming contradiction between those words is due to the limitations of the language. The scriptural evidence is there to corroborate the experience. Before experience is gained, scriptures act as a guide. Let us say we are following a Guru. How to know he is speaking the truth. Very simple, just cross verify with the scriptures. Question should be why are we following such and such Guru? It is not what he speaks, that we should observe. Has be been living the scriptures.

Living the scriptures:

The life of a saint is a living example of scriptural statements. Each of his action is according to one of the statements of scriptures. One learns by observing. This has been the experience of even animal kingdom. A lion cub observes its mother and learns to hunt. Similarly a Guru has to show by his behaviour the good qualities. This can only be possible by close observation on the part of _sishya_ (disciple).

What are the dangers of _shastra_?

Learning of _shastras_ can be an intellectual trap. Take the example of the sentence 'One should do charity'. Now how many books, examples are sufficient to prove that one sentence. If a person shows by his behaviour that quality, the next person will be inspired by him. 'One should educate others, teach etc' is another example. It is easy to say, but difficult to practice.

So _shastra_ also has a limitation. One can get lost in the endless debates as to which book is correct and forget to do their practice ( _sadhana_ ).

_Shastra_ is theory, and Yoga is practice.

TUESDAY, AUGUST 17, 2010

#### What is life?

Life is a sequence of events which is interpreted by one's mind. Each event has an external and internal component. The event that happens in the world and its impact on oneself. I would like to define 'oneself' as the ego-self. An event in the external world can occur by another external entity or by oneself. The event caused by oneself is also two kinds,

1) Action caused by oneself arising out of latent impressions.

2) Reaction to the external event.

This event caused by oneself , causes one more event by external world. Hence the sequence of events happens in a cyclical manner. Eg: Somebody hurts you, one takes revenge, and then otherside retaliates. This is seen everywhere in world, where there is strife. No one has control over external causes of an event occuring, but one can minimise or eliminate its impact on mind. But always the mind tries to control the external events instead of controlling oneself. One should strive to be peaceful and stop the two types of actions one does. Instead one's action should be by inspiration. Eg of inspiration: One sees a nail on road that can puncture the tyre of some vehicle. One can ignore and go, or one can curse the person who threw that on road, or one can put it in dustbin. If one tries to help oneself and others also by removing the nail and putting it in dustbin, it gives a good feeling. A simple thing like that gives happiness and peace.

How to respond and stop reacting:

1) Develop positive responses, slowly, one by one. Just as over years we have accumulated negative things; similarly, we can develop positive impressions.

2) Stop, think and act. This is the difficult part. The time period between an event occuring, and our reaction to it is very miniscule. One needs to use the tool of observation ' _swaadhyaya_ ', to understand whether one is acting out of reactionary force or by responding. Before we act, there might be different possibilities for that action; the time to pick a relevent action is small. That's why it is easy to act and then do post-mortem on that action and say, i should have done like that, I shouldnt have done like that etc. So push this post-mortem a little bit higher in the path of action. This is called observation, self-analysis on a constant basis. Then when the time comes to act, we have little extra time to take a decision on what action to take. All this you can find in any personality development books. Is there anything different I am saying? May be not. But the fact is, by observation of your feelings, you know what gives you happiness and peace, and you know what makes you sad. So avoid those actions that make you sad, and do those actions that make you glad.

What are the pitfalls in this self-observation and analysis?

None. One needs to be aware or vigilant of falling back into old habit of impressions driving you.

Example of how our impressions' pattern clouds the thinking?

1) A child sees a chocolate; he wants it and eats it when given.

2) A diabetic sees a chocolate; he wants it but avoids it when given.

3) A person who doesnt like sweets, sees a chocolate. He dislikes it.

4) A romantic Romeo takes a box of chocolates to Juliet. How will she view it?

These are all the different reactions or responses to same object by different people in different contexts. The same child may grow up to dislike chocolates. A diabetic, after bringing his cholestoral, sugar, BP under control, can enjoy it. If Romeo takes chocolates everyday to juliet, she may throw him out. What has changed? is the external event of 'giving a chocolate' changed or is there a change in the attitude of the person recieving it ? Probable conclusion to these random thoughts: One may or may not have control over external events. If one wants to be happy and peaceful, try to find what are the actions that can make one happy and peaceful and try to do them. Often we find that those actions are very simple in nature, as I explained in the case of nail on the road.

Ripples in the pond:

Pond is the mind, ripples are the thoughts. In the process of becomming peaceful, there will be many ripples in the meantime. The practice is to be aware of them. A silent and peaceful mind is like a still pond.

Let there be peace in the world. Let all living beings have peace.

WEDNESDAY, AUGUST 18, 2010

#### Ego

Ego is Identity. Ego is personality. "I am so and so" defines us. Ego takes many forms. That's why one can't know it, can't grasp it. It's a shadow. The less said about ego the better. Our Job, our work, defines us. When you ask a person who has studied MBBS, 'who are you?', he/she will answer, "I am a doctor". That person might be a doctor, but apart from treating sick people, that person also has other personalities like parent, spouse, child, sibling etc. Depending on who is asking the question 'who are you', one answers in relation to the questioner. The fundamental identity of oneself is masked. Nobody says that they are human beings.

Sri Ramana Maharshi has given the tool of self-enquiry to people who are interested to pursue spiritual path. He says 'ask yourself, who am I?' I would like to modify that sentence or explain that technique. Ask yourself 'who are you?'. If one asks 'who am I?' answer will not be forthcoming easily. What is the relation of the questioner with the answerer? It is self-same person. The substratum of all personalities is Self, also known as _Atma_. If one enquires 'who are you?', then what one is doing is trying to identify the role that one is playing. The role one plays is also same as ego. Knowing ego is like knowing one's role. Without knowing / experiencing the basic I-ness, we keep changing roles, whereas the screen of I-ness is ever experienced through awareness. Nature of 'I' is peace and happiness. In pursuit of the same qualities one does so many things, actions going far from center.

"I am a pilot" is an example of an identity. Is that person really pilot, or 'he pilots a plane'? When did the verb become a noun? That is the circus of language.

THURSDAY, AUGUST 26, 2010

#### Ignorance

_Avidya_ = Ignorance of Self.

Somewhere I read this story of a person who is chased by a tiger, trips on a wire and falls into a well, hanging upside down. Below there is a snake, and because of his fall, honey bees starts to sting him. One or two honey drops fall on his lips and he involuntarily licks and enjoys them. This is the story of all ignorant persons. Life is running out day by day, all the pleasures are fleeting moments in life. Yet we take these as permanent and do not try for higher nobler Truth. The person who tries for that is talked about as a fool.

A Guru shows the direction in which a person has to walk. Self is permanent. Awareness of Self is _jnana_ (wisdom). Consciousness of worldly pleasures as if they are permanent is ignorance.

FRIDAY, AUGUST 27, 2010

#### Awareness

Awareness of Self is the key to liberation. Who's awareness? It is the mind that wants liberation. Self is always the same. All the practices like meditation, _pranayama_ etc are for mind. According to Bhagavad Gita, a mind trained in yoga is a friend, and a mind that is uncontrolled is an enemy of itself. Arjuna is the individual self (deluded with ignorance), and Lord Krishna is the _Atma_ (Self, I), who is also denoted as Hrishikesa (Lord of _indriyas_ or senses). One who has controlled mind is Krishna himself.

Awareness towards external Universe

Mind has to be aware that _Atma_ or Self or God is the inner controller of oneself, and also for all other bodies that one sees. As _Vishnu_ (all-pervader), _Atma_ pervades all, including all living and non-living beings, hence also known as _Vaasudeva_ (one who is the _Atma_ of all). As entire universe has _Vaasudeva_ as _Atma_ , the entire universe is one family ( _Vasudaika kutumbakam_ ).

Awareness towards inner Universe

In Avadhuta gita it is mentioned that what you view outside of body is _Viswa_ (universe), and what is viewed inside the body is _Prakriti_ (nature). What is outside in the universe is percieved by _indriyas_ (senses) and understood by _buddhi_ (intellect) and enjoyed by _manas_ (mind). The experience of any event is felt by _jiva_ (individual self). One can see fire, but knows its burning capacity when actually one's finger is put in fire. Then the experience of fire is understood correctly by the subject. This is the inner _prakriti_ of fire as experienced by the experiencer.

One has to similarly be aware of inner universe (experience level). One has to understand the _prakriti_ of the body, mind. Through observation of physical sensations, one understands body. Through observation of emotions, feelings and thoughts, one understands mind. Then one can enquire who the witness to these modifications of mind is. Then Self is revealed. That awareness of Self or _atma_ leaves an impression in the mind ( _chittha_ ). This awareness is also practice for some minds as the pull towards outward universe is strong and the mind keeps going outward. Through practice one can make the impression stronger and stronger until it becomes natural and one is situated in the Self. In _Patanjali yogasutra_ and _Bhagavad Gita_ it is said through practice and detachment ( _abhyasa_ and _vairagya_ ) one attains the Liberation. Practice is to have awareness of Self, and detachment is to the external stimuli.

TUESDAY, AUGUST 31, 2010

#### Avadhuta gita

Dattatreya Avadhuta gita

This is a wonderful work describing the state of a _jnani_ (wise person). This entire book is dedicated to the description of transcendental state. I will give few examples below,

1) Chapter-I verse-2 : How shall I salute the being who is formless ( _nirakaram_ ) , indivisible, auspicious ( _shivam_ ), immutable ( _avyayam_ ) and one who pervades all, including individual self ( _jiva_ ).

My understanding: Knowing or Experiencing Self ( _shivam_ ) is being Self. One cannot salute oneself.

Chapter II verse-10: Lord is subtler than the subtlest, supreme, beyond mind, intellect, senses, spotless, and beyond words.

Chapter-II verse-15: Form and Formless is percieved by mind, that which is neither with form nor formless is known as Intermediate.

My understanding: Universe and its forces are percieved by mind. It can percieve the formless also by meditation. But when situated in Self, the state is neither with form nor without form, it cannot be described.

Chapter-II verse-35: There, neither is knowledge nor ignorance, no _pranayama_ , no _asana_ , no meditation.

Chapter-II verse-36: No manifoldness, no oneness, neither both, nor other state, devoid of minuteness, length, largeness, nothingness, devoid of knowledge, knowableness, and sameness. That is _Isam_ , _atma_ , and eternal.

Chapter-III verse-4: How can I say it is not _advaita_ (one whole), and how can I say it is not _dvaita_ (existence of duality in universe). How can I say about it which is eternal and non-eternal? I am homogeneous nectar of _jnana_ , I am like sky.

My understanding: Entire universe is one undivided entity, hence _advaita_. There is duality within the _advaita_ , which is felt by _jiva_. Hence this can't be called _advaita_ or _dvaita_. But, 'I' is like sky ( _gaganam_ ), which is _sivam_ (auspicious).

SATURDAY, SEPTEMBER 18, 2010

#### Guru Sishya

Guru (spiritual teacher) is the eternal Self. _Sishya_ (spiritual aspirant / student) is a particular body, mind, intellect entity. One can learn from any part of the universe. Hence, Guru is said to be all-pervading. Guru is present in every being as Self and is known as internal Guru. When a particular mind is outward bound, and seeks spirituality, it automatically seeks it in the external world. To guide such persons, Guru with a form is necessary.

Guru: In some highly evolved beings, who are self-realised, the expression of Self is natural to guide others. Such noble souls are rare to find. They can be taken as an external Guru.

Fake Guru: As there is great demand for Guru, and supply is less, fake gurus are there to milk material gains out of this demand.

Fake sishya: The hallmark of every being is to search for happiness; hence there can be no fake students. There can be students who are less hard working.

What happens when _karma_ brings one to a Guru:

There is no magical spell from guru that can act as a panacea for all problems one faces. Guru is ruthless, he shows you what you are, what your faults are. It is for you to take rectification action. Guru may suggest some ways to do that. But the action, you have to take. There is no respite, Guru completely destroys you. What is destroyed is your ego. What is left is the Self which is always there.

WEDNESDAY, MARCH 23, 2011

#### Creation and Bondage

Thoughts are the building blocks for creation and sustenance of the universe. It is our thoughts that crystalises into material world. No thoughts, no world. Silent mind is the destruction of world. The thoughts mentioned here for creation are the thoughts that are carrying 'I, me, mine' in them. They lead to bondage. Unselfish thoughts, on the other hand lead to liberation.

Apr-3-2012

#### Doership

I understood your explanation of this verse _'Karmanyeva adhikaraste_...' to a question from a student yesterday about doing _karma_.

Results come according to universal law. Result is not in our control, only our action is in our control. So, I can stop thinking about results. Only act. Whatever comes as a result is coming from God, hence it is _prasada_ (boon). What is in my hands to control i.e. action, I can do. What is not in my hands i.e. results, I should not worry about.

If the above is understood by anybody, then half the worry is gone.The other half of the worry will be gone when one understands that oneself is not the doer.

April-16-2012

#### Ahimsa

I was reading about Mahavira and his five vows. First being _'Ahimsa_ \- not harming any living being'. Before today _Ahimsa_ was an empty word or slogan for me. Today I understood. We have to practice _ahimsa_ because, all living beings have Self or _Atman or_ experiencer. Body is a covering. If we hurt any living being, the self or experiencer feels it. I cannot hurt a stone, but I can hurt a living thing. Pain is same everywhere, whether physical or mental pain. Earlier I used to see bodies only. Now I can understand by inference that all living beings have _Atman_ (Self, experiencer), and it is better not to disturb or hurt them.

May-21-2012

#### Brahma satyam Jagath mithya, Jivo brahmaiva na aparaha

Meaning: Brahman alone is Truth, world is transient appearance in Brahman. Ultimately individual self is Brahman only.

Earlier I used to think that Brahman is someone else other than me, and world being great, Brahman greater, equating oneself (limited individual self) with Brahman is sacrilege. If I see the three states of consciousness that I undergo, namely waking, dream, and deep sleep,

1) Waking: When I am in waking state, I see world apart from me, and it is greater than me.hence the feeling that the creator of world should be greater than me. I cannot equate myself with Brahman in this waking state. Dvaita bhava (duality) dominates. Bhakti (devotion) to such Brahman is the solution.

2) Dream: I am the creator, sustainer and destroyer of my dream world. But I am not aware of that fact and I am not consciously doing it.

3) Deep sleep: complete destruction of world, my world including myself.

Now on closer look, when I wake up from sleep, the world is appearing to me. That means it is possible that it springs forth from me as I become aware of it. First awareness projects world and individual self and the 'i' becomes aware of itself as separate from world. So, Brahman (I) is the unchanging _satyam_ (Truth), this world is an appearance as at night in sleep it is going to dissolve and spring forth in morning. What I consider myself as 'i' (individual consciousness) in waking state is the same Brahman from which the waking state itself springs forth. Everything comes from me in morning and dissolves at night.

May-23-2012

#### Selfish Vs Unselfish

I am taking a resolution to avoid taking action on selfish thoughts. For every actionable thought that comes to me, I will evaluate it whether it is selfish thought or for a larger cause, and take action if it is for larger cause, and I wont take action if it is selfish thought. Also, I will not entertain selfish thoughts. I will maintain awareness and nip those thoughts in bud.

My definition of selfish thoughts: Thoughts which generate fear, anger, greed, lust, and unpleasant feeling at heart center. Thoughts that generate sense of limited 'i'.

My definition of unselfish thoughts: Any thought that expands consciousness limits and those thoughts which generate pleasant feeling at heart center.

When I entertain thoughts related to 'I me mine', I also undergo suffering. Earlier I used to cling to selfish thoughts thinking that if I dont think about myself, who will? Yesterday I analysed this and came to conclusion that I am in safe hands (universal benevolent being), I need not think about preserving myself. No need of fear of survival. If I engage in unselfish actions, universe will take care of me. There is no individual 'i' if only unselfish thoughts are there, thereby proving 'anatta' concept of Buddhism. Universe is working for itself. I need to go with flow. Let go of everything including sense of 'i' and take refuge in God the higher self. My family, work, my definition of self, and my definition of non-self all these are transient. I need to be aware and engage in unselfish acts wherever possible.

Usually there is a mode in which I operate (unconscious/sub conscious minds). Actions done with conscious aware mind is almost negligible. I was able to see this also. When I forget my center of gravity, outgoing mind will pull and I am acting in unawareness. When I remember this and pull mind back to center, I am aware. Practice of awareness is correctly described as 'walking on a razors edge', it can be lost or it can be maintained. There is a subtle difference between an aware mind and an unaware mind.

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Closing Prayer

Sarve bhavantu sukhinaha

Sarve santu niramaya

Sarve bhadrani pashyantu

Maa kaschit dukhabhagbhavet

OM Shanti Shanti Shantihi

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## About the author

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Name: Srinivasa Prasad Pillutla

Born in 1971

Place: Vijayawada, Andhra Pradesh, India

Parents: Prabhakar and Padmavathi

Education: Master's in Computers and Management

Occupation: Software

Interests and hobbies: Yoga, Karate, Spirituality, Writing

About himself: I am a small but important piece in universal jigsaw puzzle. I learnt yoga asanas at SVYASA (Sri Vivekananda Yoga anusandhana samsthana) Bangalore India, by doing YIC (Yoga instructor) course. I learnt spiritual science and meditation from my Guru Sri M. Narasimha Prabhu. I teach yoga at Bangalore.I have a broken leg and weak shoulder. Inspite of hurdles if I can do yoga, so can you.

Blogs :

<http://atmajyoti-jayakavya.blogspot.com/>

<http://atmajyoti-prasad-yogasutra.blogspot.com/>
