The importance of yoga space, time and spiritual guru

 The importance of yoga space, time and spiritual guru / teacher for your Yoga Sadhana

The most benefits and therefore the best yoga experience you get from your yoga practice is, by choosing the same place, time and teacher.

Time: The time you practice yoga is important. Choose a convenient time, the time which is most relaxing for you. Once you start with your practice your body remembers it. Your body clock adjusts to it and whatever your body is used to it, it is easy to continue with it. 

Though morning time is always the best because your body clock naturally works with the sun. The body clock and the natural / universal clock (sunrise and sunset) work together.

Space: Whenever you do your Yoga Sadhana, you create an aura and energy field around you. If you practice regular in the same space, you are less distracted, you can conserve your energy and you are more focused and receptive for your learning and your practice. 

Guru / teacher: Yoga learning is not an intellectual teaching, it is an experimental teaching. You connect with your guru and your teachers energy from your heart and not your brain. Once you find your guru / teacher, you should not change. If you keep changing your guru it is very difficult to connect with your guru’s teaching and experience.

Conclusion: Practice Yoga as a Sadhana (Anything that is practiced with awareness, discipline, regularity and the intention of spiritual growth can be considered as sadhana). Your time, space and guru should stay the same and not changed weekly.

Bhastrika Pranayama (the natural ventilator breath)

 

Bhastrika Pranayama (the natural ventilator breath):

 

Bhastrika Pranayama or the Bellow’s Breath belongs to the heating group of the Yoga breathing practices. In Sanskrit, Bhastrika means the ‘bellows ’. Just as the blacksmith blows his bellows to create heat and increase the fire, we do the same with our abdominal muscles (creating heat, increasing our body temperature and increasing the ‘digestive fire’).

This wonderful practice energizes and activates the digestive fire and provides better ventilation to the lungs. Our lungs are always exposed to the outer environment and attacked by viruses and polluted air. When our lungs are exposed over a longer period of time to polluted air, our lungs getting blocked, cough, cold, infection and allergy. Is our respiratory system disturbed, other body systems get disturbed too.

To do Bhastrika correctly, you have to inhale and exhale forcefully with the help of your abdominal muscles. The forceful use of your abdominal muscles massages your organs (the liver, kidneys, pancreas and the intestine), and activates your digestive fire (metabolism). When your respiratory system works normally then it balances other body systems and boosts your immunity. Bhastrika keeps your lungs healthier and maintains the normal functioning of your lungs.

 

How to do?

Sit in any comfortable posture with your spine upright. If you cannot sit on the floor, you can sit on a chair or bed. Close your mouth, inhale and exhale through your nose, using your abdominal muscles forcefully. During inhalation the abdomen goes out and during exhalation the abdomen goes in. Beginners should start slowly, breathe one by one (not too fast) one breath in two seconds. Once you feel comfortable you can increase the breathing speed, like two breaths in one second. One round of Bhastrika can be 50 to 100 breaths, do 3-5 rounds. If you feel difficulties in using both nostrils at the same time, begin with one nostril. Start with your left nostril first, close the right nostril with your thumb, inhale and exhale forcefully through your left nostril with the help of your abdominal muscles. Later close the left nostril and inhale/exhale through the right nostril forcefully by using your abdominal muscles. 

 

Precaution:

Those having high blood pressure, epilepsy, hernia, asthma, heart problems and recent surgery should not do this practice or consult your yoga teacher first. Bhastrika should be practised on an empty stomach.

  Benefits:

This practice controls cough and cold, infection, obesity, mental stress, depression and protects from any viral infection and polluted air, as well as boosts immunity. The forceful breathing relaxes and contracts our perineum and activates our dormant braincells.

 

Yoga & Breast Cancer

Prevention, Management and Rehabilitation

by Sanjiv Chaturvedi

Why Yoga?

Merits of Yoga are a multitude, bringing together the body, mind, and emotion in balance to promote holistic health in a person. Most importantly, a yoga practitioner develops an understanding and subtle sensitivity of his or her own body which is invaluable in managing health and detecting health issues early. It is important to understand that yoga and modern science are complimentary. The effectiveness of yoga has been supported by scientific evidence and therefore conventional medicine and yoga need not be exclusive. They both play important roles in regaining people’s health. Medical technology is necessary to make an accurate diagnosis through lab tests and imaging devices. Surgical procedures have developed to save many lives.

However, the fundamental understanding of health between the two methods is very different. Modern medicine focuses on relieving the symptoms of the condition, whereas the yogic concept of health tackles the root cause of the condition by creating an energy balance in the body to heal itself. The word for health in Sanskrit is Swasthya, meaning being rooted in one’s own self. The emphasis on health in modern medicine is to rid illness through outside intervention. In contrast, the yogic method is a preventative measure against illnesses, as well as maintaining the health of all organs. It also develops mental and emotional stability which, when out of balance, affects the physical health of a person. In the case a person has an injury, surgery or chronic disease, yogic practices boost the immune system for rapid rehabilitation and recovery. Practices include natural purification and detox body maintenance methods without the use of drugs which could have negative side effects.

Cancer

Cancer, also known as a malignant tumor, is a group of disease involving abnormal cell growth with the potential to invade or spread to other parts of the body. Not all tumors are cancerous. Benign tumors do not spread to other parts of the body. Cancer is made of abnormal cells replicating itself. Most people carry cell abnormality at some point but a healthy immune system would destroy it before it can replicate itself to a detectable size of a tumor. It may take up to 10 to 30 years since the appearance of the first abnormal cell before cancer can be detected.

Breast cancer is the most common form of cancer among women worldwide, which forms in the breast tissues. 25% of cancer developed among women is breast cancer. A rate of new cases of breast cancer, especially in developed countries, are growing at an alarming rate. The good news is with early detection and medical care, the survival rate is 80 to 90%. Although rare, men can also develop breast cancer.

Breast Anatomy

In women, the breasts are composed of milk-producing glands (lobules), milk ducts, and connective tissue (stroma). Milk is produced by cells in the lobules and moves from these sacs, through the mammary ducts, to the nipple. Most breast cancers originate in mammary ducts. Blood vessels supply oxygen and nutrients to and remove waste from the cells of the breast. Lymphatic vessels collect and carry fluid and cells from the tissues of the body. Smaller lymphatic vessels merge with larger ones. Large vessels empty into grape-like clusters of lymphatic tissue called lymph nodes. The lymphatic vessels in the breast carry lymphatic fluid to a mass of lymph nodes located near the underarm.

Breast Cancer

In most cancer cases, a malignant tumor develops first in the breast ducts. At this stage, it is referred to as ductal carcinoma, which begins in the lining of the milk ducts (thin tubes that carry milk from the lobules of the breast to the nipple). Lobular carcinoma is a malignant tumor which grows in the lobules (milk glands) of the breast. Cancer cells can spread by breaking away from the original tumor in the breast ducts or lobules to surrounding normal tissues and or entering the blood or lymph vessels which branch into tissues all over the body. When the cancer cell spreads to other organs in the body, the process is called metastasis. When the cancer cell begins to infect the surrounding breast tissues, it turns into an invasive breast cancer. Once invasive, cancer could spread to the lymph nodes and enter the lymphatic system and further spread to other parts of the body.

Breast Cancer: Signs and Symptoms

There are several signs and symptoms which may indicate breast cancer but not conclusive without a proper medical diagnosis;

• A lump or thickening in an area of the breast.
  
• A change in the size or shape of a breast.
• A change in the shape of your nipple, particularly if it turns in, sinks into the breast, or has an irregular shape.
• A blood stained discharge from the nipple.
• A rash on a nipple or surrounding area or dimpling of the skin.
• A swelling or lump, pain in your armpit.
• Itching, redness, pain in the chest.

Other symptoms may include prolonged coughs, unexplained weight loss, and change in bowel movements. While these symptoms may indicate breast cancer, they maybe caused by other conditions so it is vital to seek a professional diagnosis.

Modern Therapy

Conventional medicine treats cancer by removing the cancer growth either through surgery and or in combination with chemotherapy, radiation therapy and hormone therapy. All these therapies target cancerous cells from developing again. Drugs administered in chemotherapy are strong and have negative side effects on the body such as nausea, vomiting, loss of appetite, diarrhea, acidity, indigestion, fatigue, weakness, insomnia, hair loss and pigmentation of the skin. In radiation therapy, ionizing radiation is directed to cancer affected and surrounding areas, thus the patient must withstand the effects of radiation such as pain, nausea, fatigue, weakness, insomnia, hair loss, and pigmentation of the skin, though minimized with new technology. The estrogen in the blood affects some types of breast cancers to grow. Strong anti-estrogen drugs are given to these patients which may reduce the risk of breast cancer coming back but, unfortunately, the drug increases the risk of uterus cancer. A modern therapy may be successful in combating the specific cancerous cells but it is harmful to the body as a whole.

Understanding of Disease: Yoga vs. Science

Yoga attributes causes of physical, mental and emotional diseases to the lack of flow of energy, Prana, in the body. In order to keep a good flow of pranic energy in the body, asana (postures), pranayama (breathing) and relaxation practices are done regularly to prevent diseases, maintain health and rehabilitate when injuries and illnesses do occur. Lamarck’s Theory of Inheritance of Acquired Characteristics best supports the Yogic philosophy. Part of Lamarck’s theory states the lack of use of any specific organ would weaken it or lose its function. In other words, if body parts are not used, then energy does not flow to those areas and thus become susceptible to diseases.

Yogic View

The Yogic view of risks of breast cancer is not only on the physical level but also on a multi-layer understanding of the human personality. Yoga philosophy perceives the human personality to possess 5 fields called Kosha. The Annamaya Kosha, translated as the food level, represents the physical level of the human existence. At the physical level, it is believed that relatives who suffer from cancer, such as ovarian cancer, prior to reaching old age is an indication that other members of the family are at risk. Early onset of menarche, late menopause, advanced age for first pregnancy, and or nulliparity (never having given birth) are putting women at higher risk of breast cancer. The Pranayama Kosha is the energy level of a person. People who suffer from breast cancer experience blockages of the pranic flow and chronic depletion of prana in the chest region. As a result of the poor energy flow, four of the chakras, energy centers in the body (anahata: heart, vishuddhi: throat, swadhisthana: sacral and mooladhara: root) are affected thus compromising the efficient flow and use of energy. Also, blockage of the energy channel, ida nadi, often associated with the sympatheic nerveous system, and the left swara (controlled breathing through the left nostril) indicates a potential risk of breast cancer. At the Manomaya Kosha level, the mental field, recurring brooding fixation on entertainment and sexuality, suppression of maternal instinct and neglect from parents and society resulting in negative self-image, guilt and fear are attributed to risks of breast cancer. Also aggressive tendencies in character may suppress creativity and positivity in a person which may manifest as diseases.

Kosha Energy Fields                               

Is Yoga Scientific and Based on Research?

Yoga is over 5,000 years old and is still relevant today in bringing health and balance between the body, mind, and spirit. Scientific advancement is now catching up to be able to empirically verify the effectiveness of this ancient wisdom.

How Yoga Works

Yoga works on four personality levels, the physical, mental, energy and intellectual. This allows getting to the root cause of diseases to create a healing body and to prevent its reoccurrence.  Physical Yoga practices encourage blood and energy flow, improve efficiency and boost immunity of all various organs. It creates space between organs and restores elasticity and flexibility in the body to allow smooth energy flow. Breathing practices purify the blood, cells, lymph, nerves and manage the mind. Yoga Nidra and meditation practices relax the mind and the body so that healing may take place. Detox practices clean internal organs to improve their functions. In conjunction with these yoga practices, conventional medical treatments would be more effective and promote rapid healing to take place.

In very simple terms, yoga works through maintaining a healthy spine. There are 7 chakras, energy centers, located along the spine, starting from the root chakra at the base of the spine going up to the crown chakra at the top of the head. Keeping the spine flexible and lengthened allows for unobstructed energy flow throughout all seven chakras. The spine also acts as a bridge between the brain to the body. The brain is the “inner spine” and the spine is the “outer brain.” The brain controls all organs and parts of the body. Movement, coordination, sensations, vision and all cognitive skills would not be possible without maintaining a healthy brain. Yogic practices work on all parts of the body while placing most importance on the spine. By doing so, the body-brain connection is reinforced and stimulates the brain cells to function optimally.

The Body Brain Connection

Physical Practices (Asana) and their Benefits

Physical practices are beneficial in promoting blood and energy circulation and promote internal respiration in cells. They also remove blockage from joints, nerves, lymph nodes and energy centers. Toxins are drained out of the body and improve efficiency and quality of cell, tissues, and organs. Consequently, effectiveness of medication is greatly improved and promotes faster healing.

The following physical practices are particularly beneficial in the prevention, management and rehabilitation of breast cancer.

Pawanmuktasana (PM) Series 1,2 and 3, therapeutic yogic asana practices divided into 3 groups, allows practitioners of all physical aptitudes, to benefit from its healing properties. The word pawanmuktasana is composed of three Sanskrit words, which put together, means the posture releases air.

PM1 is a sequence of anti-rheumatic asanas to remove stiffness from the joints through rotational movements. Co-ordination between bones, muscles, joints, and ligaments improves so that they work naturally and spontaneously. Problems in the knee joints, hip joints, ankle joints, shoulder joints and wrist joints can all be remedied by these asanas, which minimize the injuries of different joints.

PM2 is a sequence of anti-gastric asanas focusing on removing excess intestinal gas and strengthens the abdominal muscles and organs and builds stamina. They improve the digestive system, thus promoting proper functioning of other systems of the body.

PM3 is a sequence of energy release asanas, improving the energy flow within the body, and breaks the neuromuscular knots, especially in the pelvic region where energy tends to stagnate. They are very important for the removal of stress from the lower back and pelvic region and are particularly useful for women because they strengthen the reproductive system and help to relieve menstrual symptoms. All PM series are effective in improving the elasticity of muscles in the area of focus, allowing healthy circulation of blood and energy and setting forth a powerful healing force.

Backward bending asana opens up the chest area increases elasticity in the lungs while promoting energy flow to the area by bringing awareness to the area

Forward bending asana stretches and stimulates internal abdominal organs as well as lengthens the back muscles.

Inverted asanas revitalizes and relaxes abdominal organs.

Spinal twisting and stretch asanas promote natural secretion of hormones and burning of excess abdominal fat.

Balance asanas develops patience and acceptance.

Breathing Practices (Pranayama) and their Benefits

Energy Building Process

The breath is a carrier of energy, prana, to every cell in the body and therefore an essential part of daily practices.  Pranayama done with awareness increases the oxygen level in the body and boosts our physical and mental performance. The following are three essential breathing practices to purify the blood and to increase energy while relaxing the body and the mind;

Heating pranayama such as dog breathing is beneficial in increasing vitality and releasing toxins in the body.

Cooling pranayama helps to reduce heat and normalize body temperature. Slowly breathing in through the teeth and breathing out through the nostrils is very effective.

Tranquilizing pranayama gives deep relaxation to the brain. Contract the throat pit and inhale slowly through the nostrils and allowing the air to do down the throat passage, making a soft snoring sound. Exhale through the throat pit and nostrils.

Balancing pranayama is the most important breathing practice which cleanses nerves and cells and balances the two sides of the brain and the energy passages. Slow alternate nose breathing is the most effective practice which can be practiced even by those who are ill in bed.

Yoga Nidra & Meditation

Yoga Nidra, a focused relaxation practice, and meditation are most powerful medium to relax deeply and rehabilitate the body and mind. By relaxing the body, the efficiency of medication is improved and rapid healing takes place. On an emotional level, the practices remove fear, insecurity and develop an acceptance of self and the challenges of life. As a result, the practitioner is able to better manage their mental and emotional states and improve focus and creativity thus increases productivity.

Detox Practices

Detox practices purify the body and promote a self-healing body. The four-detox practices listed below enhance prevention of diseases and rehabilitation. However, it is vital that correct techniques are first learned from a qualified yoga teacher.

Nasal cleansing (Neti) is done by slowly pouring saline solution in one nostril at a time while tilting the head so that water comes out from the other nostril. This keeps the nasal passages and sinus unblocked and promotes easy breathing.

Esophagus & lung cleansing (Kunjal) wash out impurities and mucus from these areas and also opens up the lungs. Large quantities of water are consumed then regurgitated.

Intestine Cleansing (Varisara-Dhauti Shankha Prakshalana) gives a thorough washing out of the intestine. Follow a repetition of drinking a large glass of lukewarm saline water with lemon, followed by a sequence of few simple asanas. Repeat the process up to 8 to 10 times or until the contents of the bowel is purged.  

Eye Cleansing (Trataka) is a natural eye purification detox practice. Blinkless gazing of a candle flame causes the eyes to tear up and self-cleanse.

Beneficial Diet

Making good choices in our diet is another component to creating a self-healing body. A healthy diet boosts the immune system and helps to maintain regular bowel movements while providing nourishment. According to Yogic philosophy, the following foods and drinks are recommended;

• Vegetables high in vitamin C and fiber such as cabbage, cauliflower, broccoli and lycopene-rich tomatoes and watermelon
  
• Legumes, nuts seeds, seaweeds and other sea vegetables
  
• Whole grains and other high fiber foods and fruits
  
• Poultry and untreated small fish
  
• Foods naturally high in calcium, such as yogurt, and folate, such as garlic
  
• Plenty of water, especially lukewarm water with lemon consumed first thing in the morning.
  
• Ginger and turmeric
  
• Basil leaf and neem leaf or paste
  
• Baking soda diluted in water is particularly beneficial during recovery from cancer.
  
• Guyabana (custard apple) is said to be more effective against cancer than chemotherapy.

Fasting

If you are healthy and not pregnant, a once a week fast gives the digestive organs relaxation and promotes better metabolism. A good way to start is to only consume liquids on a chosen day of the week without eating solid foods. Drink water and fresh juices which will keep you hydrated and give some fuel for energy.

Shape of Organs and Fruits & Vegetables

The ayurvedic view makes a correlation of the shape of fruits and vegetables to body and organ parts and the benefits the foods bring to the corresponding organs. For example, the shape of a lemon is associated with the contour of a woman’s breast and the consumption of lemon is salubrious for the health of breasts. The acidity of the lemon actually induces a balanced alkaline state in the body. Other examples are the shape of a grape, which is compared to the lungs and apple to the heart.

Mantra Chanting

Mantra chanting is an essential part of yoga practice which conducts healing through vibration to the entire personality. It develops positivity in our character and boosts the immune system in our bodies. The true value of mantras lies in its rhythmic vibrational quality when it is recited and balances all levels of personality (koshas) and energy centers (chakras) at a cellular level. In the Aum mantra, Aum is the seed sound (bija), also referred to as the “hymn of the universe” which is the auditory expression of creation. Physicists have scientifically proven that everything in the universe is made up of vibrational energy fields at the quantum level, including us humans. If this is the case, then the vibrational sounds of the mantra can positively align our energies.  It also generates more alpha, gamma and theta waves in our brain which have relaxing and healing effects. Reciting the Mahamritunjaya Mantra, one of the main universal mantras, is particularly powerful for healing.

Regular Practice for a Balanced and Healing Self

Yoga practitioners take charge of his or her own health rather than pass

on the responsibility to a conventional doctor.

A daily practice of the following yoga practices will help to prevent, maintain and rehabilitate health. Yoga is a way of life and requires dedication and resolve.

• Mantra chanting (Aum, Mahamritunjaya)

• Integrated physical (Asana) practices

• Breathing (Pranayama) practices according to need

• Yoga Nidra

• Simple meditation

• Regular detox practices under a guidance of a teacher

• Moderate and balanced diet and fasting

 

Management of Diabetes Through Yogic Discipline

Divine Yoga, Bangkok

by Master Sanjiv Chaturvedi

Diabetes is a disorder of the chemical reactions (metabolism) that are necessary for proper utilization of protein, carbohydrates and fats from the diet along with lack of insulin production. In simple words, diabetes occurs when body cannot process some foods due to inadequate production of insulin. Insulin is a hormone produced in the pancreas to regulate the sugar level in blood.

Role of Insulin in the Body:

All cells in our body need energy in order to function normally. The energy we get from the food consists of carbohydrates, proteins and fats. After digestion, carbohydrates are converted into glucose, a form of simple sugar. This glucose is the main source of energy for the body cells and excess glucose is stored in the liver or muscles as a compound called glycogen. Glucose can enter the cells through receptors, which are proteins on the surface of cells and all hormones in the body can only act when they attach to receptors. Glucose can enter the cell only if insulin, a type of hormone, attaches itself to the receptors on the cell wall. When the insulin is either inadequate, absent or abnormal, it is difficult for the glucose to enter the cells to provide energy and thus excess glucose remains in the blood for long periods, increasing the sugar level in the blood.

Symptoms of Diabetes:

- Increased urination frequency, including at night.

- Excessive thirst and hunger.

- Feeling tired and weak most of the time.

- Weight loss

- Slow healing of cuts and wounds.

- Numbness and tingling in the feet.

- Skin infections, dry or itchy skin.

- Blurred vision

Types of Diabetes:

1. Type I or Insulin Dependent Diabetes --- This type is also known as juvenile diabetes, usually happens to the people below 40 years old. They are thin in body weight and the condition develops suddenly. Production of insulin is completely absent. They need regular insulin injections to maintain blood sugar level.

2. Type II or Non Insulin Dependent Diabetes --- It is also called an adult onset diabetes, commonly occurs in people above 40 years of age. These people are normally overweight and symptoms develops gradually due to inadequate or defective insulin.

Predisposing Factors of Diabetes:

- Obesity

- Hereditary

- Age - Risk increases with age especially after 40

- Sex – Both have same risk but after 30 years, women are at higher risk.

- Pregnancy

- Viral infections

- Injury to pancreas

- Stress

- Sedentary lifestyle

- Due to the pancreas diseases

- Due to cancer of the pancreas

- Due to protein deficiency

- Abnormalities of other hormones

- Side effects of medication such as steroids

- Abnormalities of insulin and its receptors.

Yogic View and Management:

Yoga recognizes mainly two interrelated causes of diabetes that are crucial for the management of this disease. Yoga manages the cause of the disease and not its symptoms. 

1. Dietary Abuse: Due to high intake of sugar and over eating resulting in obesity, the digestive system is de-vitalized and becomes sluggish in its function. If sugar rich diet is consumed daily, the pancreas becomes over taxed in secreting large amounts of insulin to process the excess sugar. Soon, the pancreas begins to tire and loose its efficiency, resulting in more sugar level in the blood.

2. Stress: The stresses, challenges, expectations and frustrations of modern lifestyles are largely responsible for mental and emotional imbalances which also negatively reflect in the body. Due to stress, adrenal gland is on constant demand, releasing stress hormones, adrenaline, into the blood. Secretion of adrenaline stimulate the body to mobilize sugar to the blood. Constant heavy and regular burden of worries and anxiety imposes more demand of insulin secretion which can ultimately precipitate diabetes with a diet rich in sugar.

Although sugar is freely circulating in the blood, it cannot be pushed to the cells for its normal function, which leads to a range of degenerative vascular changes, including heart disease, arteriosclerosis, hypertension, kidney failure, skin infection, gangrene, eyes problem, impotency and loss of sensory nerve functions.

However, there are cases when excess secretion of insulin leads to low sugar level (hypo-glycaemia). This condition can be dangerous, causing brain cells to die of starvation and patients become unconscious (diabetic coma) or even result in death.

The most important factor in diabetes management is to develop awareness about the body, its reactions and requirements. Keeping blood sugar level within a healthy range is very important because it changes with our day-to-day activities. Diabetic people should know about their diet, combination of foods and quantity of food to maintain the appropriate sugar level. A well-balanced and scheduled diet and coordination of food and medication intake with the help of a doctor is crucial.

Working Principle of Yoga for Diabetes:

There are six main factors in managing diabetes through yoga, which follow simple yet systematic and scientific yogic physiology. Although diabetic symptoms are similar in most of cases, but causes are may vary. Most of the time, it is difficult to identify the exact cause because every individual is different and have unique body, mind, emotional state and lifestyle. According to yogic understanding of physiology, problems occur in specific organs or body parts due to lack of flow of prana and blood circulation. In the case of diabetes, related organs and parts are cells, pancreas, blood and other digestive organs. Yoga embraces a holistic approach to managing diabetes through all possible methods conducted simultaneously, making the treatment most powerful and effective. Following are the main six approaches through which yoga works to manage diabetes:

1.Blood circulation: helps and enhances sugar transfer to cells.

2.Prana movement: Pancreas, liver, kidney, intestines are situated in the area dominated by Samana Vayu (one of five types of prana), which moves laterally from left to right and vice versa. Through twisting and lateral bending practices, we can enhance efficiency of these organs.

3.Solar plexus: Manipur chakra, situated just behind the navel in the spine is responsible for the proper functioning of abdominal organs including adrenal gland.

4.Fire Element: It is responsible for digestion and distribution of food to various organs. By enhancing the fire element, especially through pranayama, quality of digestive organs can be improved.

5.Relaxation: Healing cannot takes place without relaxation. 

6.Detox: These practices directly and naturally clean the digestive tract.

Yoga Practices:

1.Pawanmuktasana Series: This group of practices developed by Swami Satyananda Saraswatiji has a dramatic positive impact in managing diabetes effectively, especially for people having other complications.

(a) Pawanmuktasan Part 1: These are simple joints rotation practices to encourage the flow of blood and prana to each and every parts of the body. It also releases accumulated stress and tension from joints, nerves and muscles to induce relaxation, not only in body, but also the mind. With proper blood circulation, all other organs start functioning normally. These accessible practices are suitable even for patients having high blood pressure, heart disease to do easily.

(b) Pawanmuktasana Part 2: These are abdominal practices to improve strength of digestive system and core muscles by using leg movements according to the need. These practices help to burn extra calories and builds strength and confidence. 

(c) Pawanmuktasana Part 3: These practices improve prana flow in lower body by stretching and twisting pelvic organs. They are easy to do but effective in improving function of reproductive and urinary organs and also tones other abdominal organs.

2. Backward Bending: Tones and massages all abdominal organs, opens up heart and lungs to enhance the immune system and makes the spine more flexible and strong for better body mind coordination. For example – cobra, bow, wheel poses etc.

3. Forward Bending: Helps to release tensions from the spine, back muscles and legs. Stretches all abdominal organs and improves the functioning of digestive and reproductive systems. For example – Shashankasana, Janu sirasana, pashchimotanasana etc. (Those having back pain should not do this group without guidance.)

4. Spinal Twist: Spinal-abdominal twisting practices are the most important group for the diabetic due to the location of pancreas. These practices, such as kati chakrasana, ardha matsyendrasana and other variations according to the capacity of the practitioner, squeeze pancreas, kidneys, liver, intestine and other organs to rejuvenate and revitalize them for optimal and balanced functioning.

5. Other Group of Practices: Other groups of practices such as lateral bending (Trikonasana and its variations), balancing pose, inverted pose (vipreet karani, sarvangasana) etc. are also suitable for the diabetics depending on their capacity. However, those having hypertension, heart problems and other severe complications should avoid inverted poses or poses which puts extra pressure on the physical body.

6. Sun Salutation: This is a combination of 12 postures to enhance the metabolism by doing continuous movement from one position to another. These movements stretches all muscles, nerves to create space for the free flow of prana and blood. Postures also have direct effects on endocrine glands for better and balanced hormone secretions. Those having hypertension, heart problem or having symptoms of hypo glycaemia should avoid this practice or only under expert guidance.

7. Pranayama: Apart from physical activities, pranayama practices are most important for the management of diabetes due to its direct effects on body’s metabolism. One practice from each of the following groups can be done for better results.

(a) Bhastrika/Kapalbhati: Good for overweight people and also those having stress. These activates the fire element and metabolism. Those having symptoms of hypoglycemia, hypertension or heart ailments should avoid this practice.

(b) Svan Pranyama (Dog Panting): This practice has very good massaging and toning effects on abdominal organs. It strengthens the abdominal muscles and burns belly fat. It also improves respiration quality and enhances lungs capacity. Increases the fire element but prohibited for hypertension and heart patients. 

(c) Ujjayi: This is the best practice to reduce stress and to balance hypertension, heart problem and the thyroid. It is suitable for anyone and helps to control other complications of diabetes.

(d) Nadi Shodhana (Alternate Nostril Breathing): This practice helps to recharge each and every cell and purifies the nerves’ passages. Also helps to transfer sugar to the cells by enhancing gas exchange from blood to cells and vice versa. There are no contra indications and even people who are ill can do it to feel rejuvenated.

(e) Bhramari (Humming Bee): This is one of the best stress busters and effective for a good night’s sleep.

8. Yoganidra: This easy to follow practice is widely used to reach a state of deep physical and mental relaxation. Those having mental and emotional problems will especially benefit from this practice. Relaxation significantly speeds up the healing process and also strengthens the patients’ mental state to accept their problems and face them with confidence.

9. Detox: Neti, kunjal, and laghoo sankhaprakshalana can be health promoting detox practices in conjunction with asanas and pranayama practices but must be done under expert guidance. Laghho naturally clean the digestive tract and rejuvenate all digestive organs, throwing out all accumulated toxins from the intestine. Neti is very good for reducing mental stress and Kunjal is good for emotional imbalances.

Yoga gives various health management options for diabetic patients according to their needs and capabilities. Even if patients do not know the cause of their diabetes, yoga helps and gives them maximum benefits. The combination of regular yoga practice, correct diet and with guidance of medical doctor to observe the insulin dosage can do wonders to regain health. Practices are very simple and scientific. There is no need to do difficult and circus like practices. By choosing one or two practices from each group of asanas, pranayama and relaxation, along with observing a moderate diet, people can enjoy their daily life to its full potential.

 

Prana - The Universal Life Force

Divine Yoga Bangkok

Why do we feel better when we practice yoga?

Life transforming nature of yoga, to gain physical and mental benefits, has come to be acknowledged by people across numerous nations, crossing cultural and religious boarders.  The UN resolution of World Yoga Day is a testament to the universal benefits of Yoga. Every practitioner has experienced the positive effects of the physical postures, breathing and relaxation up to a certain level. Bestowed to us as precious gifts from the enlightened Indian yogis of the past, yoga is relevant to us now as it was to people 5,000 years ago to help us excel in our lives. In ancient times, yoga was an oral tradition taught from a guru to his disciples. Inevitably, each disciple interpreted their guru’s teachings in his own way and relayed yogic practices to their students, causing variations in practices. On one hand, the varieties of yoga lineages give diversity to the yogic path, but on the other hand, they cause confusion and misinterpretation about yoga. In order to cut through the misconceptions of yoga and to better benefit from this ancient wisdom, it is important to understand that yoga is an applied science and all practices are aimed at creating a balanced flow of the universal life force, the prana. Yoga is the science of inner experience where 99% is practice. Nevertheless, only when we understand the rest, 1% yogic theory, can we deepen our experiential practices. 

What is Prana?

Prana is the universal energy or life force. It is the collective total of all energy in the universe, including manifest and dormant energies in nature. Prana remains subtle and motionless in a static state, but is dynamic when activated by vibration and manifests as heat, light, electricity and magnetism. The word prana comes from the Sanskrit prefix, pra, meaning constant and the root word, an, meaning movement. The etymology of the word, “constant movement”, refers to the vibrational characteristics of energy. The Universe is made of matter and energy. Darwin’s Theory of Evolution suggests that all life originated from the same source and diversity of species was a result of adapting to various environments. In the same way, energy is the source of all life, which manifests into matter, to create the rich contrasts in the world. We live in the physical world where dualities propel creation such as the concepts of the moon and sun, yin and yang, Shakti and Shiva and ida and pingla. Prana is found in all living things and, conversely, when prana departs the physical body, death takes place.

Modern science has helped validate the concept of prana. Albert Einstein’s Theory of Special Relativity, E=MC2, expressed matter and energy are the same physical entity which can be changed into each other. In other words, the universe is created by energy, including us humans. More recent findings in quantum physics, such as the String Theory and Higgs Field, only reinforce the concept of prana.

How does prana work in our bodies?

Without prana, we would have no consciousness. It is the building blocks of our existence. A fetus shares its mother’s prana and exists as part of the universal consciousness until its fourth month. From there on forward, it begins to form its own consciousness and develops into its individual prana unit. All activities expend energy. We use prana when we move, speak, think, perceive with our senses and to exist. A healthy person is full of vitality and has a good flow of prana. Diseases are caused by improper distribution of prana due to blockage in energy centers and channels. Prana is fueled and replenished by our intake of food, water, solar energy and, most importantly, air. A basic understanding of the distribution of prana in our bodies is crucial in appreciating how yoga balances our bodies, minds and spirits. The awareness of the flow of prana in our bodies amplifies the benefits of the yogic practices.

Distribution of Energy via Nadis from Chakras (See diagram)

Nadis

Prana is distributed to every cell in the body through a complex system of 72,000 energy channels called nadis, sourcing energy from the muladhara, root chakra, located at the base of the spine. The word nadis comes from the Sanskrit word, na, meaning flow, indicating the purpose of the channels to flow through prana. Among the many energy channels, there are three major nadis which acts as prana’s main highways to distribute energy to the different organs and parts of the body. From these major nadis, minor nadis branch out to reach every corner of the body.

Three Major Nadis

1)   Pingala Nadi, which correlates with the sympathetic nervous system, emanates from muladhara chakra and starts on the right side of the spine, then curves and passes through the other six chakras. This nadi ends at the right side of ajna, third eye chakra, where energy is collected for further distribution. Pingala nadi conducts prana shakti, the energy which governs the physical functions and is associated with the solar and positive energy.

2)   Ida Nadi emanates from the muladhara chakra and starts from the left side of the spine, then curves and passes through the other six chakras. Ida Nadi ends at the left side of ajna, third eye chakra, where energy is collected for further distribution. It is like the mirror opposite to the pingala nadi. Ida nadi conducts chitta shakti, the energy which governs the mental functions and is associated with the moon and negative energy.

3)   Sushumna Nadi eminates from the muladhara chakra and runs straight up the spine ending at sahasrara, crown chakra. It conducts the atma shakti, spiritual energy, which connects us to higher consciousness. The Pingala and ida nadis spiral in and out of the sushumna nadi, highlighting how a balanced and unhindered flow of prana in all three major nadis is necessary for spiritual awakening.

Hatha yoga practices aims at balancing and to ensure the smooth flow of the energy currents in the pingala and ida nadis. The word hatha means sun and the moon, reflecting pingala’s solar and ida’s moon association. Therefore, the purpose of asana practices is to promote prana flow.

The Breath – Carrier of Prana

Pranayama is the fastest and most efficient way to recharge the pranic system and, by doing so, relaxes the body and mind. When yogic breathing practices are done with awareness, prana can be directed to the point of focus. The word pranayama is a compound word composed of prana, energy, and yama, direction. Therefore, pranayama is a practice of directing energy through the breath. Pranayama is an advanced yoga practice aimed at controlling the breath to be deeper and longer. As the inhalation and exhalation become slower, the breath becomes longer and thus extends life as opposed to when breath is shorter.

The breath reflects the state of mind of a person. When the breath is short and shallow, a person is angry, fearful or sad. Just by controlling the breath to be longer, a person can quickly shift his or her emotion and become relaxed and achieve a more balanced state of mind. Thus controlling the breath is the key to changing your personality. Negative thoughts drain energy, where as positive thoughts gain and conserve energy.

Yoga allows us to evolve our minds to maximize our untapped potential. Our personalities are composed of five sheaths or layers, which covers our true self (see koshas diagram). Through practicing pranayama, the prana-maya-kosha, second sheath and vital energy body, is purified and de-blocked and unleashes our potential through the efficient use of prana. Because the brain uses 25% of the oxygen consumed, the body must be trained to relax so that energy can be used efficiently. Regular pranayama practice is crucial in achieving a relaxed state of body and mind.

5 Prana Vayus

There are 5 prana vayus, divisions of prana by movement and function, which govern different areas of the body, both physical and subtle. Vayu means wind, suggesting the flow of energy.

1)   Prana is seated in the heart but is responsible for providing energy to all glands between anahata (heart) and visuddha (throat) chakras. It propels respiration and blood circulation. The movement of the prana is upward. Lack of flow of this type of prana can be corrected through practicing pranayama, backward bending and opening of the chest, especially beneficial to women with tendencies of emotional imbalances. It is particularly important for women to open up the chest since the weight of their breasts pulls their shoulders forwards rather than out.

2)   Apana is seated at the base of the spine but is responsible for all glands between muladahara (root) and svadishthana (sacral) chakras. Its function is excretion and movement is downward. All pelvic asana practices are beneficial for this prana vayu.

3)   Samana is in the region of the navel and performs digestion and provides prana to the adrenal gland.  The movement of the energy is twisting around the torso.  Asanas of twisting the body activates samana and are beneficial to reduce body fat and control diabetes.

4)   Udana is in the throat and is responsible for swallowing,balancing the thyroid gland, allowing sleep and separates the spirit from the body at death. Movement is upward. Rotation practices are beneficial for this energy.

5)   Vyana is the reserve energy and is responsible for blood circulation. Its movement is outward in a circular motion.

There 5 sub-pranas responsible for specific physical functions.

1)   Naga (burping and hiccupping)

2)   Koorma (blinking the eyes)

3)   Krikara (triggering sense of hunger and thirst)

4)   Devadatta (yawning)

5)   Dhananjaya (decomposing the body after death)

Relationship between the Chakras, Senses and Flow of Prana

The main circuit running in the body is the spine. It connects the brain to all the other parts of the body through the 7 main chakras, energy centers, located along the spine (See Chakra diagram). These energy centers connects us with our sense organs. In yogic science there are 7 senses. Along with the commonly known 5 senses of sight, sound, smell, taste and touch, there are senses of balance, controlled by ears, and emotion, seated at the heart. The senses connect our outer and inner worlds.

The 7 chakras is a sequential roadmap to our evolution. The root chakra, muladhara, is the lowest of human chakras but is the highest in the animal kingdom. This energy center is responsible for all human actions necessary for survival. As humans, we must move beyond basic life sustenance and strive towards activating the highest chakra, sahasrara, in order to reunite with the divine source. Consequently, this chakra, located in the crown, is the base energy center for Gods.  The third eye chakra, ajna, is the point in which the pingala and the ida nadi meet and a balanced union of prana from both circuits creates steadiness and stillness in the body and mind. Stronger will power, clarity of mind and awareness of subtle energy in the body can are manifested as a result of the balance between the energy flow in the two channels. Opening of ajna results in great mental focus and concentration, access to the 6th sense and expansion of awareness, allowing access to the guidance of universal consciousness. Achieving this state of awareness through practicing yoga allows us to live in happiness, maximize life span and navigate life with discernment.

Each chakra is responsible for providing energy to specific glands and associated with particular emotions. Unblocked and balanced energy centers manifest positive attributes where as the contrary will result in negative aspects.

Yoga is a tool to help us realize our own strengths. For example, a physically disabled person may not have all three major nadis in optimal condition. However, the body is capable of adapting to compromised situations and yoga hastens the process for minor nadis to step in as replacement energy channel. World-renowned theoretical physicist, Steve Hawkins, who suffers from a rare degenerative disease and only communicates using his cheek muscles, is an inspirational example of how the body continues to accommodate the flow of prana to live life to the fullest.

The mind is storage of past experiences, memories and all the emotions and impressions that accompanies them. These thoughts clutter our minds to prevent us from being in the present moment, where opportunity and creativity lie. Integral yoga practices must become a daily routine in order for us to live more of our day in the present moment. Besides, asana and pranayama practices, meditation practice is necessary to bring stillness to the mind. The practice of visualizing a flame at the eyebrow center during meditation is an effective practice to bring a deep sense of relaxation. The flame represents our soul. By keeping our focus on our soul, rather than our mind, stillness comes to the forefront and thoughts fades into the background. The mind gives off measurable brain waves indicating the various levels of state of mind. The beta wave represents the conscious state, alpha wave indicates deep relaxation, and theta wave represents the meditative and pointed focus state. By meditating, we can consciously shift our brain waves from beta to theta. The clarity of mind experienced through meditation is the best time to make important decisions, undisturbed by emotional swings.

In eagerness to gain awakening, some misguided yogis have promoted the headstand as a way to use gravitational force to direct prana to the crown chakra. Headstands may be enjoyed as a physical practice but not as a shortcut to evolving the mind. We must be discerning about the practices we chose and understand the purpose of the practices in order for them to be beneficial. For example, the dog breathing helps us to become more alert and brings our attention to the present. People who experience dizziness doing the child pose should elevate their heads higher by resting their foreheads on their fists.

Through yoga, we can learn to control and balance our prana flow and to become our own healers. As practitioners we are experiencing the benefits of yoga in our health, mind and soul. Over 2,000 years ago, Patanjali, bestowed upon us the wisdom of the Eight Limbs of Yoga, a step-by-step approach to how to live our lives to its full potential. It is time for us to give back to society by sharing the values of yoga with others so that they may also evolve. Plant Patanjali’s tree for others so that they may reap the fruits of yoga.

 

The Eight Limbs of Yoga 

Science of the Soul

Divine Yoga Bangkok

The Eight-Limbs of Yoga is the structural fame work of yoga, as outlined in the Yoga Sutra compiled approximately 2000 years ago by Patanjali, for controlling our restless minds so that we have better focus to engage fully in our daily lives. The very first stanza of the Yoga Sutra states clearly what the purpose of yoga is.

“Yogas Chitta vritti nirodah Tada drastuh svarupe vasthanam”(Yoga Sutra 1.1-1.4)

Yoga is stilling the fluctuations of the mind, then one abides in their own true nature.

What is the mind?

In order to still the mind, it is important to first understand what the mind (chitta) is. Chitta in Sanskrit means memory. In effect, the mind is the storehouse of a person’s memory, experiences and deeply embedded samskaras (impressions of actions). It is composed of what it receives in the sense organs and ingrained as lasting impressions. 

There are three levels of the mind; 

1. Conscious mind:        the functioning awake state

2. Subconscious mind:     the dreaming state

3. Unconscious mind:      the deep sleep state

Within the various levels of the mind, lay our deep desires, which often cannot be manifested due to confusion, repression, negative experiences and lack of clarity. Such psychological issues are caused by imbalances in four basic human needs and instincts;

• Food: Imbalance in nutrition, over indulgence

• Fear: Triggering fight or flight, hiding from our fears limits us

• Sleep:Too much sleep causes laziness or signifying depression, too little sleep causes inefficiency and poor health

• Sex/Entertainment:Over indulgence causes addictions, deprivation causes frustration

An important purpose of yoga is the management of these four basic human needs and instincts. For example, if we run from our fears, and not face them, it will cause psychological problems, such as phobias, or manifest in physical illnesses, such as asthma and other ailments.

How does one still the mind?

Patanjali designed a scientific methodology to still the mind, called the Eight Limbs of Yoga, so that people may evolve to their fullest potential. Yoga is an internal experiment, whereas science is an outer experiment. Many people seek the same results through an organized religion. However, yoga is experiential, not based on faith, but rather on resolve and practice. This means that yoga can be practiced across all faiths to serve as a tool to reach a common goal among people of all religions. In other words, yoga is a personal religion, compatible with any creed or congregation.

Starting Point

Although the Eight Limbs of Yoga teaches us the process to reach a no-mind and awakened state, without our resolve and correct understanding of the practices, Patanjali’s blueprint for self-evolution is ineffectual. Our commitment to sadhana (daily spiritual practice) is the starting point of your yogic journey.

The Eight Limbs of Yoga

Also known as Ashtanga Yoga (eight limbs) or Raja Yoga (kingly path of self-discipline), the Eight Limbs of Yoga is a method of self-realization in 8 progressive steps. However, various practices must be done in synchronicity to develop in organic unity.

1st Limb: Yamas

Yoga takes us on an inward journey from the external to the internal. The first limb is the Yamas, a code of social conduct. The 5 rules of Yamas are external disciplines to help people live harmoniously in a society and to direct their energy positively.

1.Ahimsa: practice non-violence and non-harm physically, verbally and emotionally

2.Satya: practice truthfulness and honesty

3.Asteya: No stealing, materially, personally and intellectually

4.Bramacharya: Behave with restraint and good intentions (Traditionally known as the practice of celibacy but recently, the aspect of “Godly behavior” has become the focus of this practice.)

5.Aparigraha: practice non-possessiveness

2nd Limb: Niyamas

Positive external conduct of a person cannot be achieved if we are not in command of our actions. The second limb is the Niyamas, the code of personal conduct, consisting of 5 rules of internal discipline to help us live harmoniously with others, prevent personal accumulation of negative karma and, ultimately, to reduce unnecessary suffering for ourselves. In effect, both the Yamas and the Niyamas create guidelines for people to live mindfully and in peace, while avoiding creating negative energy. It takes more energy to be in conflict with others, to maintain lies or to be jealous than live a wholesome life with honesty contentment, then we are that much happier.

1.Saucha: practice of physical and mental cleanliness 

2.Santosha: practice of contentment, be satisfied with what you have

3.Tapas: practice discipline

4.Svadhyaya: practice self-reflection, awareness of one’s mind and actions

5.Ishvara Pranidhana: practice of devotion to align one’s energy to higher consciousness and to the ideals of one’s pure awareness

To live completely abiding by the yamas and niyamas is a challenge in our daily lives. A good way to begin is by picking one yama and niyama closest to your nature and makes an effort to stick to these conducts. By doing so, you will gradually shift towards living a life closer to the ideals which the moral codes of conduct outlines. For example, if you pick to abide by satya (practice of truthfulness), then naturally, you would practice asteya (no stealing).

3rd Limb: Asana

Asana is the practice of mastering the body to sit still in meditation. The Sanskrit etymology of the word means cushion, which is used for sitting in a meditative pose. The physical postures, purposefully created for the asana practice, must be done with body, mental and breath awareness. Without awareness, nor adhering to the yamas and niyamas, the practitioner is only doing physical exercise, not yoga. For example, the first yama, ahisma (non-violence) must also be practiced during asana practice. Treat the body as a friend and move gently into the posture, never using force. Steadiness and ease of asana postures can be gained through daily practice, and gradually, the body becomes stronger, more flexible and lean. The third niyama, tapas (discipline), is also necessary to make asana practice a sadhana (daily practice). Getting to know our physical bodies is the first step to gaining self-awareness and preparing ourselves for the breathing and meditation practices. Many people misunderstand asana to be the entirety of yoga or over emphasize the practice. It is crucial to remember that the physical postures are only one aspect among the Eight Limbs of Yoga.

4th Limb: Pranayama

Pranayama is breathing practice to control the flow of prana, the vital life force, and to deepen one’s physical and mental awareness in deep relaxation. The word pranayama is a compound Sanskrit word. Prana means subtle energy and yama means dimension or medium to direct. Although the physical benefits of the practice are undeniable, raging from controlling the heart rate to purifying the lungs, it also balances the mental and emotional state of a person. It is the first stage of advanced yoga practices, followed by the meditative limbs of yoga. In pranayama, the breath acts as a bridge to connect the body and mind. Asana and pranayama practices gradually opens up our deepest personal conditioning and makes us aware of the suffering this conditioning generates. 

5th Limb: Pratyahara

Pratyahara is the practice of detaching from the sense organs. It brings us to a state of complete relaxation and leads our awareness inward, getting closer towards stilling the mind. Often a calming sensation of “coming home” is experienced by the practitioner. The word pratyahara is composed of two Sanskrit words. Prati means “against” or “away” and ahara means “food” and together conveys the meaning of gaining mastery over external influences. Yoga Nidra is an example of a pratyahara practice where a person lays in a relaxed position on his or her back with the neck and spine straight, and is guided by a teacher through a sensory awareness meditation.  The purpose of this practice is to give full focus on one sensation at a time while detaching from other sensations in a deep state of relaxation.  

6th Limb: Dharana

Dharana is the practice of one pointed concentration where an actual object or a visualized image in the mind is used as a focal point of awareness in order to prevent the mind from wandering. This stage of practice marks the practitioner’s arrival at “the door to the house” of meditation. A teacher can guide a student up to this stage of development. From here on forward, the student must practice and venture him or herself to the next level of meditation. An example of dharana practice is Trataka, where a practitioner stares at the tip of the wick of a lit candle flame while sitting still in a meditative posture, and later visualizing the flame with eyes closed. Through the use of visual aid to lock one’s concentration, the ability to be in the present moment, without mind chatter, can be prolonged. 

7th Limb: Dhyana

Dhyana is the practice of meditation where the practitioner is fully in the present moment for a period of time. This state can be achieved only through complete stillness of the body and the mind, and is the culmination of all the previous practices. Meditation eliminates mind’s afflictions of ignorance, egoism, attachment, aversion and longing for life, and thus prepares us for the final limb of yoga.

8th Limb: Samadhi

Samadhi is the indescribable state of experiencing unity with all that is in the universe. It is the awakening to the divine essence of who we really are and thus gaining access to all knowing. The mind no longer dominates our awareness and stops comprehending the world in dualities. The true self, the divine essence, takes charge of the mind and the body to live authentically without afflictions and to be free from the vicious cycle of karma. Yogic discipline takes us to this ultimate stage of human evolution by balancing and opening the body’s 7 energy centers (chakras), working up from the root up to the final crown chakra in progression.  

Begin your inward journey of self-discovery

Why pass up on a good adventure? Yoga is experiential. We can read about it but experiencing yoga teaches us far more. The Eight Limbs of Yoga is a tried and tested method, taking us on our inward journey to discover our true potentials. Our commitment to discipline is the only ticket we would need.