Archive for July, 2009

Written By Dr. Rita Khanna

The word obesity is derived from a Latin word “Obesus,” which means to eat. It is a nutritional condition of the body characterized by over accumulation of fat under the skin and around certain internal organs. Obesity is like constipation. Just as waste accumulates in the gut, matter which should have been thrown out of the body, tends to gather in the form of fat on the various organs. With skin being stretchable, fat accumulates, in layers upon layers, under the epidermis.

PROBLEMS

Main problems are hypertension, coronary heart diseases, diabetes, and reduced pulmonary functions – all resulting in lower life expectancy. Because of the extra fat, the heart does not get a supply of blood, in enough quantity, which is a root cause of many diseases.

CAUSES

Over eating, irregular eating habits, intake of fatty, sugary and starchy foods, a luxurious, inactive or sedentary life, and disturbances of some of the endocrine glands, like the thyroid, pituitary and the sex glands, contribute to obesity. Genetic susceptibility, and in some cases, psychiatric illness, excess liquor consumption; particularly beer, digestive disorders and problems, in the nervous system, are some other factors. Ladies tend to put on excess weight after child delivery.

HOW OVER WEIGHT DEVELOPS

Over weight develops when we consume more calories than we burn. The modern lifestyle leads to the excessive rise in obesity rates. The individual is either working or feeding himself the fatty, nourishing, and high calorie food day and night. In such cases, the body gets more food than it needs for its balanced growth. As a result, over weight has to develop; and in most cases, it takes the form of obesity. In India, there are traditions of over feeding a guest because he is always treated like a God. Even if we consume fifty calories of extra food daily, we can easily end up weighing four pounds more in a year.

ROUTINE OF A MODERN MAN

He gets up in the morning, has bed tea, shaves, washes up, dresses up, has sumptuous breakfast, comes down in elevator, gets into his car, rides to his office building, takes the elevator upstairs, sits in his chair for office work, goes downstairs in an elevator to a restaurant in the same building, has delicacies for lunch, comes back to his office and sits there till the closing time, then takes his car and returns home. At home, during the evening, he watches television while drinking beer or some drinks. Then he has dinner of choicest food and plenty of drinks. Without waiting for even an hour, he retires to bed and goes to sleep. Again, he repeats the same routine the next day and this continues. This routine is for five days. During the weekends, he sleeps more, eats more, and, again, also all the wrong food.

LONG TERM MAINTENANCE OF WEIGHT

By a combination of sensible diet and regular exercise, one can reduce weight reasonably well. One should know what should be eaten and what not. Just watch your food before eating. Is this food going to give you nutrition or just the taste? For example, if it is coke or juices – both are available to you – then you have only one at that time. If you want to take care of yourself, then you will have juice, only. Count the calories in the food you take in. Similarly calculate the calories you burn through your activities. Note your progress – draw a graph with your initial weight as a base to show your progress. Check your weight once in 3 days and record. Do not expect a miracle; start losing it gradually and in the long run. Maintenance of weight has to be done throughout the life.

YOGIC MANAGEMENT PROGRAM

ASANAS

Trikon, Suryanamaskar, Shirsh, Sarvang, Matsya, Hala, Paschimottan, Bhujang, Dhanur, Chakra, Ardha-matsyendra, Yoga-mudra, Mayur & Shavasnas. Vajrasana – before meals 5 minutes, after meals 10 minutes.

WHY

Many a times, the glands are sluggish in our body. These sluggish glands are stimulated by Yogasanas, to increase their hormonal secretions; especially the thyroid gland plays an important role in our weight because it affects body metabolism. It is not necessary to put in a lot of labor in the practice of Asanas. We should know that on all muscles and glands – we should work on more. In Asanas, like the Sarvanga and Matsya, the thyroid gland is stimulated. The practice of Bhujangasana reduces hunger and the practice of Suryanamaskara tones up the whole body. Regular practice of Vajarasana increases the stability of mind and improves digestion.

PRANAYAMA

Kapalbhati, Bhasrika, Shitali, Sitkari and Anulom vilom.

WHY

Kapalbhati and Bhasrika increases the respiration rate, thus causing the burning of fats and toxins that have accumulated into the body. The practice of Shitali and Sitkari control hunger, thirst, and sleep. Anulom vilom Pranayama brings balance in the systems, in terms of physical and mental functions.

YOGA NIDRA

Yoga Nidra 30 minutes – any time of the day.

WHY

It improves concentration and willpower and reduces anxiety and tends to reduce anxious eating. For a better result, picture yourself as slim, everyday, during Yoganidra.

NOTE

People with medical conditions should do all these under the guidance of a qualified and experienced Yoga expert.

DIET

Having the right food, in right quantity, at the right time, will nourish the body and mind, as well as the soul.

AVOID

Banana, spota, mangoes, sweets and sugar, cold drinks, fried, fatty, spicy, starchy and sugar, containing food, tea, coffee cocoa, tinned fruit, white flour, refined cereals. Stop addictions – such as smoking, drinking alcohol, or any other drugs.

ADOPT

Low fat meal, with fiber rich vegetables and fruits, should be taken. The fruits recommended are oranges, pineapples, raspberry, apple, pears, papaya, musk melon, and melon. The vegetables should be green of all types, cucumber, gourds, etc. Tuberous should be avoided. Tomatoes and carrots can be taken.

DIETARY GUIDELINES

• Take a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up.

• Before breakfast, have munacca (10 no.) and figs (2 no.), soaked in water overnight in a glass container, after being cleaned thoroughly. The water in which they are soaked should also be drunk. Chew well.

• For breakfast, seasonal fruits / Fruit Juice / butter milk /1 glass of soya milk + 1 sandwich

• Before lunch, salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage).

• For lunch, one should take 2 chapattis of wheat flour with extra bran, seasonal vegetables, and buttermilk of skimmed milk / dalia (broken wheat) / khichadi.

• Evening, fresh fruit / Vegetable juice

• Dinner, (7.00pm) 1-cup soup + steamed vegetables / salad / fruit

• Before going to bed, take ½ glass of warm water.

FURTHER RECOMMENDATIONS

• Step-by-step – eliminate all those things which tend to make you put on weight.

• Drink water as much as possible, during whole day, other than at mealtime. We can have soup and buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken.

• Do not take meals, unless the previously taken food is digested. One should give a gap of a minimum of 3 hours between breakfast and lunch – and 6 hours between lunch and dinner. In between, one can have lots of warm water, thin buttermilk, salads, and fruit. One should have an early and light dinner. Usually, the common vegetarian diet gets digested within 4 to 6 hours.

• Eat food consciously, peacefully, and without speaking. Chew the food properly. Each morsel of food should be masticated so much that it should be properly mixed with digestive enzymes in the mouth in the form of a paste. Avoid eating while reading or watching TV.

• The evening meals should be taken before 7 PM / at least two hours before going to bed. It is good for health to observe fast once a week

• The method about consumption of food is that one should fill the stomach half full with food. One fourth should be left empty for water, and the last one fourth should be kept vacant for allowing gas formation.

CONCLUSION

Lifestyle changes are hard to make, but if you want to succeed, you need to make and break some habits. Through Yoga abhyasa, one goes on increasing consciousness in life, which lies within you as knowledge of self or awareness of the self and is capable of explaining to you as to what is conducive to your well being. Make a firm resolve today, right now, to reduce obesity. If your effort is honest, you will invariably attain desired results.

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

By Paul Jerard, E-RYT 500

Ardha Chandrasana, which is also known as “Half Moon Pose,” is an energizing asana that leaves the practitioner with a sense of focused empowerment. It does not matter what age you are; if you can walk on two feet, you can still practice Half Moon Pose.

The modifications for my students range from using a firm block, stool, or chair for the forward hand to balance on, to using a wall behind the spine and extended leg. My morning Chair Yoga classes are filled with students, where the median age is 75 years.

Some students are older, and some are younger, but this posture can be modified to accommodate all of them. Balance can become a major issue as we age. Side effects from prescription medication, and inner ear problems, are just two of the many reasons why seniors may struggle with balance.

If we live long enough, very few of us will be able to avoid prescription medications. If we diet and remain active, we increase the odds for better health. Many active seniors begin to realize that Yoga, swimming, and walking programs may help reduce, or eliminate, prescriptions.

Ardha Chandrasana is a valuable posture for working on balance. If you live in a climate with snow and ice during the winter, you know that balance is crucial. After 55 years of age, very few of us want to volunteer for a fall on slippery pavement.

For seniors who live in warm climates, a fall is still possible. The most common place is stepping into a shower stall. It helps to have a grab bar on the side of the entrance to the shower stall, but seniors take falls going into the shower for many reasons.

The safest way to perform Ardha Chandrasana is with a chair in an open corner of the room, so that your back can lean against the wall if it is needed for stability. At the same time, the chair cannot go anywhere if it is in a fixed position in a corner of the room.

To do this modification with the right foot forward, face the side of the chair in Warrior I. Initially, both hands can be placed on the seat. As an option, the forward hand (right hand) can be placed on the chair seat. The left leg can slowly be lifted to a height that is comfortable.

The next option is to place the left hand on the left hip. Extend the left arm up, if possible. Extend the left leg completely, but do not lock it. Another option is to rotate the hips and shoulders so that the left hip and shoulder stack directly over the right side. Finally, if your neck allows, rotate your neck up to the left side and look up to the ceiling.

© Copyright 2009 – Paul Jerard / Aura Publications

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

Written By Diana Timmins

Yoga is the ultimate science of health: the path of true enlightenment and tranquility through union of mind, body and spirit as nature intended. Considering the Sanskrit word ‘yoga’ translates to ‘yoking’, all various forms of Yoga share the same aim. That is, to acquire clarity through stillness of the mind and optimum health through a deep connection between all facets of one’s being. Ancient Indian Yogic philosophies are receiving increasing recognition within the Western world in terms of its power to have a profound impact on one’s entire lifestyle, while working hand-in-hand with modern medicine to achieve balanced health of mind, body and spirit.

Yoga may initially be perceived by those new to the techniques to be rather that of a surface transformation, and sometimes regarded with an air of trepidation when anxieties of bodily contortions and accompanying paraphernalia clutter the mind. However Yoga goes far beyond its physical characteristics. In fact, the main traditional Indian Yogas withhold strong psychological and spiritual themes of worship and praise for both the Divine One and one’s true self (Atman), teaching the student the art of staying within the present moment and hushing the mental turbulence that commonly pervades one’s brain. Taking the time to slow the mind and body in Corpse Pose (Sivasana) has been linked with improved heart rate and blood pressure, servicing our vital organs and allowing us to experience the sensation of being deceased without having to die for it. In this position, one works towards ultimate detachment and the ability to just be, and not do, as is not often hardwired in our daily functioning.

After some time of being shelved as a mysterious Indian cult, Yogic philosophies that are at least 5,000 years old now have credibility within the world of modern science, which in comparison sits at roughly 500 years of age. Unlike the disease and treatment foundations of modern medicine, Yoga is a treatment of prevention that defies the assumed inevitabilities of aging, rids the body of toxins and evokes an overall mental, physical and spiritual awakening and transformation.

Yogacharya Dr. Ananda Balayogi Bhavanani of Pondicherry Ashram, India, has had a profound universal influence in both modalities of medicine, that is Yoga therapy and modern medicine. Son of the respected Yogamaharishi Dr. Swami Gitananda Giri, Chairman of International Centre of Yoga Education and Research (ICYER) and Honorary Advisor of International Association of Yoga Therapists (IAYT), Dr. Ananda has dedicated his life to bridging the gap between these modalities. His extensive research, educated knowledge and commitment to a Yogic way of life has brought him to the conclusion that ‘the bridge between mind and body has been disintegrated which is psycho-somatic unbalance which is disease’ and that the ‘journey back to health must start with the body’ (Dr. Ananda, 2009). While Dr. Ananda maintains that both modalities have a place in one another’s principles, he puts strong emphasis on Yoga’s potential to normalize one’s system to maintain best possible health within the restrictions of their individual karma.

As the general pace of life becomes busier and one exceedingly sidetracked by materialistic desires, this disintegration between mind and body occurs, and perception of reality commonly becomes distorted by ego, and hence ignorance. The practice of Yoga regains a sense of truth and brings about not just equanimity of the mind, but equanimity of one’s entire existence which is comprised of five Koshas; Annamaya Kosha (anatomical level), Pranayama Kosha (physiological level), Manomaya Kosha (psychological level), Vjnanamaya Kosha (intellectual level) and Anandamaya Kosha (universal level). These five layers of existence make a human whole and are vital to overall health; therefore attention is to be paid to all areas to ensure overall balance and coordination. This is possible with the help of Yoga therapy, in which the prevention, endurance and treatment of specific ailments is attended to by use of suitable Yogic practices. Yoga therapy culminates a number of modalities in order to attain this higher state of awareness: physical, emotional, psychological, mental, spiritual, preventative and pain relief therapies. It is fair to say the most famously adopted practice amongst Westerners is the physical practice of Asanas. However, more interest is exceedingly generated in other aspects of the art, such as; Kriyas, Mudras, Bandhas and, more commonly, Dhyana.

Normalization and overall human alignment can only occur if the entire human being is treated, taking into consideration their five Koshas and the body’s seven energy centres, known as the Chakras. This is the way in which Yoga therapy addresses the health of the human body. Every cell in the human body has a polarity, both a negative and positive charge, and in modern times it is common for one to lean towards a negative awareness of their body which is known to decrease immunity and affect the nervous systems. Yoga regains that positive sense and, as Dr. Ananda claims, ‘the ease which may have been lost through dis-ease’ (2009, pp.18). In Yogic practices increased awareness of the breath is pivotal and viewed as the link between all polarities of one’s being; inner and outer voice and consciousness, body and mind. In line with the goal to attain balance through breath-controlled Asanas, anything performed on the left is always performed on the right, just as any postures performed in back-bend is to then be complemented by a forward-bend unless a genuine medical reason is given for this not to be done.

In the healing breathing exercise of Pranayama, particular attention is often paid to either the left or the right nostril individually, which is used heavily in the attainment and circulation of healing Pranic life energy stored within one’s solar plexus, hence the enhancement of our physical, mental and spiritual health. Breathing through the left nostril (Chandra Nadi Prana) is particularly useful for stress-related conditions, for example; hypertension, diabetes, irritable bowel syndrome, acute migraines, gastro-intestinal ulcer diseases, depression, anxiety and insomnia. Whereas right nostril breathing (Surya Nadi Prana) has a hypo-metabolic effect on the body and works best for those who need activation, or may suffer from hyperthyroidism or bronchial conditions such as asthma. As breathing through the right nostril activates the left brain and vice-versa, inhaling and exhaling through both nostrils simultaneously can create a sense of mental turbulence and deterioration of health. Knowing this, it is clear that Pranayama can be used to effectively treat conditions of both mind and body, hence enhancing one’s personality and overall health.

In the modern world, stress-related disorders have unfortunately become more common, along with that the prescription of anti-depressant drugs. It is known that medications and stress-related illnesses themselves can have a number of accompanying side-effects that then too need to be treated in a vicious cycle. These include stiffness of the joints, rapid weight fluctuation, high blood pressure, fatigue, and dark feelings of alienation. Sadly, more serious health deficiencies as extreme as cancer can be the result of such disorders when not thoroughly treated. In line with this fact, Dr. Ananda has broken down sickness into four phases in his research and dealings with patients and students. These four stages are: psychic (one’s moods and emotions), psycho-somatic (during which the psychic phase starts to take temporary affect on body), somatic (permanent condition) and organic (settled in the organs) phase. Yoga therapy can potentially cure a condition when a patient is in either of the first two phases only, and research has shown it can also be used to stabilize and improve a condition when in the following two. Yoga therapy aims to bring a patient to a state of natural health in which they are able to reduce or completely terminate their medication, therefore also reducing or eliminating accompanying physical and mental side effects.

Part of Yoga therapy’s success is its profound ability to restore and rejuvenate one’s vitality and smooth even flow of Prana throughout the entire body by the use of previously outlined practices and adopting a nourishing diet. A Yogi pays careful attention to the purification of their body through a regimented lacto/vegetarian (Sattvic) diet free from preservatives, stimulants and toxins. Awareness of where food derives from should be highly regarded when considering one’s health; natural meat-free foods only are consumed by a Yogi, considered wholesome foods for the soul as much as for the body. Little intake of required nutrition can lead to negative mind-states such as irritability and listlessness, not to mention a downfall in the functioning of the physical body. Westerners often rely on night-time slumber alone to recuperate and restore energy levels, only to then undermine their bodies again the following day with consumption of fast foods and recreational drugs, as well as exposure to stress. Experienced Yogis residing in Ashrams often sleep very little in comparison as their daily practices aid in attaining, positively releasing and renewing energy.

Our entire beings are interconnected physically, mentally and spiritually. As the body is the vehicle for one’s journey it is important to service and optimize the health of that vehicle. This allows us to reach a point of clarity and embark on both inner and outer transformations to enrich our overall life experience. This transformation may occur by yogic healing of disease, as too it may occur by its control and endurance of ailments. This concept was proved by a study conducted by the University of California and the Preventative Medicine Research Institute (2008) to determine the affect meditation had on prostate cancer sufferers. While the physical condition itself was not cured through the practice, it was found their sense of well-being was remarkably enhanced, allowing them to sleep better and acquire a deeper sense of happiness and quality of life.

It is interesting Yoga therapy concepts and principles were known intuitively by Yogis in Ancient Indian Scriptures and practiced without the use of copious amounts of medical equipment often used for modern medicine and its research. This in mind, we can see how following Yogic practices opens our eyes to a natural existence that evokes union of self and consciousness. It is through such means that one may learn the true art of patience and being present in the moment, as one slowly works one’s way into more advanced Asanas and Pranayamas and thus gradual results enjoyed from such acquired skills. This is where the main difference lies between the treatment of health using Yoga therapy and modern medicine: whilst Yoga tends to offer more progressive and long-lasting improvements in health, modern medicine is more likely to offer what may be considered as instant solutions, or ‘band-aid jobs’.

Yoga therapy and modern medicine often have opposing views. Therefore if we bring both views together we are able to obtain a more integrated knowledge of effective treatment of one’s mental, physical and spiritual health than if we were to simply utilize one alone. As the art of Yoga provides foundational grounding there is truly no other way of life as natural or rewarding as a Yogic’s way. Dr. Ananda is living proof of this, having proudly followed in the footsteps of his father, who claimed just prior to his death that ‘modern medicine kept me alive, but Yoga gave me my life back’ (Dr. Ananda, 2009). This statement alone brings us back to the very heart of Yoga therapy’s importance in one’s life: with prescribed medications, acute treatments and operations we may be physically kept alive, but union of mind, body and spirit through Yogic practices returns us to the core of our authentic selves and existence, and awakens us to true health and happiness.
 
BIBLIOGRAPHY

Iyengar, B.K.S. and Menuhin, Y. (1966) Light On Yoga, 2nd ed, George Allen & Unwin Ltd, London.

Hewitt, J. (1977) The Complete Yoga Book, Schocken Books, New York.

Vishnu-devananda, S. (ed. 3) The Complete Illustrated Book of Yoga, Three Rivers Press, New York.

The Sivananda Yoga Centre (2000) The Sivananda Companion to Yoga, Simon & Schuster, New York.

Yogacharya Dr. Ananda Balayogi Bhavanani (2009) ‘Therapeutic Potential of Yoga’, Yoga Life, Vol. 40 No. 3, pp.14-19.

Yogacharya Dr. Ananda Balayogi Bhavanani (2009) The Psychosomatic and Therapeutic Applications of Gitananda Yoga – A One Day Intensive Seminar, Sydney.

Diana Timmins is a Certified Yoga Instructor.  She teaches Yoga classes in Woonona, New South Wales, Australia.

By Paul Jerard, E-RYT 500

What is more valuable to you – a trained body or a trained mind?  Most people would think about this for a second and decide that physical appearance, through training the body, is more important to them.  In Hatha Yoga, we can easily see the number of students who pursue physical mastery through asana practice.

Not everyone feels asana is the “Holy Grail” of Yoga, but physical prowess is still an attraction.  However, for one to pursue physical mastery over mental mastery, one must feel that his or her mental health is going along just fine.  If this were so, why are so many people experiencing chronic stress, anxiety, panic disorder, depression, and a variety of mental disorders?

Meditation may not be the solution to all the mental ailments humankind experiences, but it sure can help.  Many Western medical doctors recommend meditation as an adjunct therapy.  Many counselors, psychiatrists, and psychologists, also recommend Yoga to stabilize the mind.

The most common reason why Yoga students want to learn meditation is to relax the mind when needed.  To relieve the mind and body of negative nervous energy is the result of a complete Hatha Yoga practice.  In other words: Physical exercises (asanas), alone, will not produce optimum results for holistic health.

Asanas will help purge negative energy from the body and mind, up to a limited point.  This is the reason why Maharishi Patanjali mentions eight limbs in the Yoga Sutras.  He mentions Yoga as a way of life and higher levels of concentrated meditation.  He does mention asana, but it is just one of the eight limbs.

The last four of the eight limbs – Pratyahara, Dharana, Dhyana, and Samadhi, are concerned with meditation and preparation for it.  Therefore, the value and benefits of daily practice, go much further than the skin’s surface.

What are the benefits of meditation?  Meditation is the most natural of today’s methods to bring the mind under control.  Prescribed drugs, alcohol, and illegal drugs are often used or abused, with the goal of relaxing the mind.  Based on the cost of chemical addictions, people will pay a high price, in many ways, to relax their minds.  Meditation does not have negative side effects.

In comparison to many forms of therapy, meditation is extremely cost effective.  An intermediate practitioner will have no difficulty practicing alone.  A few asanas and pranayama (Yogic breathing) techniques will aid to relax the body before a meditation sessions.  The end result is a focused and relaxed mind, which is prepared for daily tasks.

© Copyright 2009 – Paul Jerard / Aura Publications

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Dr. Rita Khanna

Pratyahara means withdrawal of the senses. It is derived from two Sanskrit words- Prati and Ahara, where Prati means away or against and Ahara means nourishment.

Pratyahara translates as to withdraw oneself from that which nourishes the senses. This is the fifth limb amongst the eight stages of Patanjali’s Ashtanga Yoga.

 The first four limbs of Yoga are Yama, Niyama, Asana, Pranayama and the last three are Dharna, Dhyana & Samadhi. The mind is controlled & channeled by following the disciplines of Yama and Niyama, while Asana and Pranayama direct and guide the mind to move and know the inner self of the body. Hence the root of Pratyahara is in Yama, Niyama, Asana, and Pranayama.

It means the ethical discipline of Yama and Niyama – Physical and physiological discipline by Asana, and psycho-spiritual reaction, makes the mind ripe to follow Pratyahara. It is built brick by brick through Yama, Niyama, Asana, and Pranayama and is used in Dharna, Dhyana, and Samadhi.

THE INDRIYA (The sense organs)

The senses that are withdrawn in Pratyahara are called, “Indriyas,” and involve both cognition (Jnanendrriyas) and expression (Karmendrriyas). There are ten indriyas or senses. The five cognitive senses, which are called Jnanendriyas, come from the roots Jnana (wisdom) and Indra, who was the God of the ‘sensory’ heaven in Hinduism. They are Shotra (ears), Chakshu (eyes), Grahna (nose), Jivha (tongue), Tvak (skin).

The five means of expression are called Karmendriyas. They are Pada (feet) Pani (hands), Vak (mouth), Payu (rectum), and Upastha (genitals). These ten sense organs receive their instructions and directions by Manas (mind, intellect, memory & ego). The senses are generally turbulent and restless. We have very little control on them. Through the practice of Yama, Niyama, Asana, and Pranayama, the senses become more restrained and at peace.

INDRIYA-PRATYAHARA (Control of the Senses)

Indriya-Pratyahara, or control of the senses, is the most important form of Pratyahara. The question in Pratyahara is what to withdraw first – the senses from the sense object or the mind from the senses. In the normal state of perception, the senses become active first and then the mind follows. Once you are able to withdraw, dissociate, and internalize it, the senses will follow the mind; this is the secret of Pratyahara.

So, the answer of Pratyahara is to first withdraw the mind from the senses and not the withdrawal of the senses from the sense object. It does not happen easily. One has to learn to control them cautiously by attending to their moods, modes, and rectifications. In Pratyahara, we try to put the senses in their proper place, but at the same time, we do not cut them out of our actions entirely.

OCCURING OF PRATYAHARA

In Pratyahara, the senses remain unmoved and uninfluenced. For example, when we are totally absorbed in the breath during Pranayama, Pratyahara occurs quite automatically. The mind is so intensely occupied with the breath that all links between mind, senses, and external objects, that have nothing to do with the breath, are cut off.

The senses are quite capable of responding, but they do not because they have withdrawn or detached. Pratyahara occurs automatically, when we meditate precisely, because the mind is so focused that the senses follow it. A person experiences this state, to a degree, just before going to sleep or upon awakening. When the senses are no longer tied to external sources, the result is restraint, interiorisation, or Pratyahara.

MEANS OF PRATYAHARA

Pratyahara is rather a state that occurs spontaneously. It happens by itself. We cannot make it happen. We can only practice the means by which it might happen. It has been taken both as Abhyasa (practice) and Prakriya (process).

As a practice, Pratyahara is practiced by sitting quietly for some time and trying to withdraw the sensory awareness inside, by maintaining the witnessing attitude. As a Prakriya, or process, it goes on all the time in our daily life – i.e. the witnessing attitude develops and the ego becomes detached and unaffected, even in the midst of activity. When the ego is detached, it does not feel insecure, due to the presence of frustrations, tensions, and conflicts.

Yoga Nidra, Antar mouna, Trataka, and Ajapa Japa are important methods of Pratyahara. In every method, the technique is different but the aim is the same – i.e. to become internalized without the involvement of ‘I’ ness (ego). Learn these above methods from some qualified Yoga instructor and practice them for one hour daily. I am giving details of one of the methods – Trataka.

TRATAKA (The practice of gazing at one point)

Trataka falls into two groups- Pratyahara and Dharana. Pratyahara Trataka is gazing at an external point, such as a candle. Trataka helps to control the dissipation that occurs when we become aware of form.

TECHNIQUE OF TRATAKA

• Sit peacefully with straight spine in front of a candle – in a least lighted room.

• Light the candle and place it on a small bench at a distance of 2 feet from the eyes.

• Now watch the flame of the candle, or the wick of the candle, continuously and steadily.

• When you feel that your eyes are exhausted, close the eyes and try to visualize the flame of the lamp with closed eyes. Try to feel the flame inside you – between your eyebrows.

• When this image disappears, re-open the eyes and again start gazing at the flame tip to re-establish the image in your mind; continue this experiment several times.

• While gazing at the candle, engage your mind with chanting Omkar / Bhramari / watching on the breath.

• Initially gaze for 2-3 minutes. Increase the duration of gazing each time, and do it for a maximum possible duration of about 15-20 minutes; but undue strain should not be taken.

• In ending this exercise, slowly close the eyes and lie down in Shavasana for some time.

• You can freshen up the eyes afterwards by rinsing them carefully, and gently, with cold water.

Once you achieve success in practicing Pratyahara, you reach a stage where new Samskaras and new Vasanas are no longer created. The Yogi is able to put a stop to this process of the creation of additional new Samskaras and Vasanas. The perceived objects do not impinge upon the consciousness any more. The mind becomes gradually transformed into a Yogic mind; an indrawn mind (an Antarmukha Manas). Your mind will be yourself. Instead of your feeling that it is “your” mind, you will feel that you are “yourself” the mind – a medium of the expression of the Atman Itself. A great unlimited joy will take possession of you. That is success in Pratyahara.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows:

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Paul Jerard, E-RYT 500

Is it really possible to become a Yoga instructor or anything we desire? Many ideas run through our minds. Even when we sleep, our minds are dreaming and processing random thoughts. Most of our thoughts could be classified as a “dream state.” This includes waking thoughts that come and go.

Most of us take this random dreaming lightly and we rarely act upon any of our thoughts. For a rare few, these thoughts become “fuel” for action. To navigate through one’s imagination can be very difficult. We have dreams, but we also have deep rooted fear of the unknown, anxiety, stress, and anger.

During sleep periods, there are no guarantees as to whether dreams will be good, bad, or make any sense. If you keep a log of your dreams for a month, you will notice your mind mixes time, location, and theme, with no rhyme or reason.

Unfortunately, some of us suffer from this thinking during our waking hours, as well. In Yogic and Eastern philosophy, the mind is often compared to a monkey. Some of us may feel a constant background of mind chatter. These random thoughts are the creations of an undisciplined mind.

Yoga is one of the few disciplines, which can train the mind to become your greatest asset. The sorting of dreams, fears, and anger can be replaced by focused thought. The fact is: Some of your dreams are worth acting upon and some of your dreams should be discarded.

Not everyone wants to become a Zen master or a Yoga teacher, but everyone wants to maintain control of their mind. Losing control of the mind is also another great fear. Yet, many people let the mind run on autopilot. They wake, eat, drive cars, and work without much creative thought.

Some employers would prefer that employees keep their creative thoughts to themselves. This forces the innovative thoughts, within the minds of whole work forces, into dormancy. The familiar mantra within many companies is “Do your thinking on your own time.”

The problem is what to do when you see a reasonable solution to a problem, but your help is not wanted. The answer is to focus your creative energy, where it can help others or be appreciated. This requires each of us to take action when it makes sense to do so.

To ignore a realistic opportunity, that can only have good results, is a waste. Whether you want to teach Yoga classes, or study toward something else, do not waste time ignoring opportunities.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

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Yoga Teacher Certification

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

Where, and how, should a student start to consider becoming a Yoga instructor? When choosing to take any path, we should take notice of where we are, the assets we have, and what direction we are traveling in. To intentionally reach any destination, we must develop a plan that helps us make the best use of time.

If you are interested in a course to learn how to teach classes, you need a support system at home or in the place where you train. A teacher, mentor, or a loved one, who is willing to give you honest feedback, is extremely valuable. Let’s take a look at some of the other assets and steps that will be useful to you.

Make “sacred” time for thinking, planning, and reflecting. Many of us run from one destination to the next and never take time for ourselves. When a Yoga teacher asks students to be honest, most acknowledge that they spend most of their time working and taking care of their children.

This is understandable, because the average Yoga student is concerned with keeping a family together and holding down a job at the same time. To have the time to spend, practicing Yoga or meditating at home, requires one to be very creative with time management.

Make time for positive affirmations. It is so easy to find someone who tells you, “It can’t be done.” Too many people fall into the “well beaten path,” where creative ideas are tossed into the “scrap yard.” Any person, who became successful at anything, can tell you that pessimism is often the driving force behind failure.

We must count our blessings for what we have. If we have the ability to learn, we have the ability to teach. We create our self-image from within. What others say about us can become true if we enable them. If someone says, “You are a success,” choose to believe it.

If someone says, “You are a failure,” choose to prove them wrong. We only fail when we give up. When we make mistakes, it is time to adjust our plans. Very few inventors created, without making mistakes. The difference between a success and failure is the willingness to keep trying.

Therefore, value your abilities, your loved ones, and your natural talents. Listen to your inner voice. If you have decided to enhance your knowledge, by taking a Yoga teacher training course, what could you lose? Knowledge is power, and it opens many unforeseen gateways to a better quality life.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

http://www.yoga-teacher -training.org/

Yoga Teacher Education

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

Some Yoga teachers and practitioners get caught up in the pursuit of perfection.  Will perfection help those who know us?  The pursuit of perfection is noble, but if we become perfectionists, we will likely drive away those who love or care for us.

Have you ever attended a Hatha Yoga class, where nobody could do anything right?  In such classes, the teacher spends the session reminding everyone about how much they are imperfect.  Nobody can stand, sit, lie down, or breathe to the teacher’s satisfaction.

The entire Yoga session could be devoted to performing one or two techniques until the teacher is 100% satisfied that everyone is absolutely perfect.  If this seems a bit odd, or sounds like something similar to obsessive compulsive disorder (OCD) – that could be the case.

However, let’s avoid a diagnosis, at this point, and grasp an understanding about the aggressive pursuit of perfection.  Self-awareness is a little off, when we demand perfection from our students or anyone else.  We eventually cause severe emotional damage to our relationships. 

If we teach Yoga classes like this, we would have to wonder about the sanity of the students who stay with us through hot summers and cold winters.  Would they really need Yoga, or would they have a driving need to be verbally assaulted?  

The truth is: None of us is perfect.  We are all humans, which unfortunately is less than perfect.  We can achieve excellence, and we can win awards, but it is difficult to be perfect in all matters.  If we cause ourselves mental and emotional damage, because of unrealistic demands, how can we resolve this?

If the case is severe, or obsessive, one should set up a session for counseling with a professional.  On the other hand, if this is a small matter, one should wake up to the fact that every day begins and ends with a few mistakes in the middle.

If every inventor demanded perfection, there would be no inventions.  Life is a matter of learning from our mistakes.  In order for a child to learn to walk, he or she, will have a few falls along the way.  The same principle applies to our path in life.

Life is a matter of taking one step at a time and learning from each step.  We adjust our direction and do our best to arrive safely at the next destination.  For the Yogi: The same principle applies to practice – whether it is within a class or at home; we do our personal best because that is the best we can do. 

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

http://www.yoga-teacher-training.org/

Continuing Education Courses for Yoga Teachers

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul