Archive for February, 2010

By Katalin Zsiros-Szabo

Yoga is like music: The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life.

I would like to start my essay with a few words about myself. I was born in 1974.  I am practicing bhakti yoga since 1991 and I am an initiated member of the Hare Krishna movement since 1996. My spiritual name is Kalindi devi dasi. I am vegetarian since then as well. I lived in the brahmacarini ashram for 12 years and practiced the Hare Krishna mantra meditation and devotional service every day. I am now in the grihasta ashrama and still practicing bhakti yoga with my husband. I have been practicing hatha yoga since May 2007 and in the future I would like to open my own yoga studio when we move back to Hungary.

In the first part of my essay I would like to share my experience with my first yoga teacher. I have enrolled to an 8 weeks yoga course in 2008.

I work irregular hours. Sometimes I work from 10 am to 10 pm sometimes only from10 am to 6 pm but we have to fill shops in when someone calls sick so I never know which part of the city I am going to end up working. I was very delighted when I learned that a yoga course started in a college close to my apartment. I was already practicing yoga at home using books and DVDs and YouTube but I wanted to meet people who are also practicing yoga and I wanted to get help from a teacher with my postures. It turned out to be a big disappointment. I was completely dissatisfied with my teacher. She was a nice young Canadian lady who has been practicing yoga for 12 years but was always very distant and “cold”. It felt strange because in my experience those on the spiritual way generally more open and friendlier.

I think it is very important that you have a friendly relationship with your students. We had a small group only 8 students and sometimes only 4 or 5 of us turned up for the class only. Actually I was the only one who never missed a class. Still my teacher couldn’t manage to remember our names when the 8 weeks course was finished. It felt very impersonal and cold. I feel that the yoga teacher should fill you up with warm and loving feelings and show that you are welcome in the class.

At the first class she asked us to introduce ourselves and if we practiced yoga before. Half of the group has never practiced yoga before. Our teacher should have explained the basic principles of practicing yoga for example that one should not eat before the class (three hours for a meal two hours for a snack). There were only women in my course and she should have made us aware that it is not recommended to perform any inverted postures during the menstrual period and try to have the bowels and bladder empty if possible etc. I think that she should have made us aware that there are certain postures which are not recommended to people with heart condition, spinal weakness or high blood pressure. She never mentioned any of these principles.

The second point which I feel is very important that the teacher must leave time for questions after the class. It is nice if the students can come together at the end of the session and have a little chat, share some thoughts about the class or just have a cup of tea (nice organic green tea or herb tea) together. In our case we were rushed with our relaxation at the end of the class and we had to grab our staff dress up quickly because the college was closing up.

Thirdly the yoga teacher should be sensitive enough to see if someone is more advanced than the other students and instruct them differently. Tell the student how to improve that posture guide them through and offer more advanced options and assistance. She never ever assisted with any posture to anyone. She was just sitting in front of us and watching us.

I was surprised that all of us were doing all the postures perfectly.

Another point is that the teacher should seek feedback from the students about the class. Ask the students how they feel about the class anything they would like to add or if they are satisfied with the session.

There was a class when our teacher asked us if we had any special requests or some postures we wanted to practise with her. There were a good few requests but she decided to practise only one of those. I felt we should have practised all those requested postures as we had sufficient time for more then one.

My last point is that she would go through her notes between postures and sometimes we had to wait a good few minutes until she told us what to do. That was very upsetting and very surprising.

I feel that was a very good experience how someone should not teach yoga.

The important points for us teachers to remember:

- be personal make the students feel welcome in our ashram / yoga studio

- be open minded listen to the students and ask for feedback

- leave time for discussion after the class or just for a little chat or set up a specific

time when the students can come forward and ask questions

- give different variations for someone who is ready to take it further

- ask the students if they need help with the postures and give assistance

- be aware of any possible health conditions of your students and instruct them

accordingly

- the most important point is that we must love what we are doing

You might ask yourself then why I didn’t leave the class. Because I really hoped that I will learn more in a next class and I was kind of waiting for something to happen at the next time. I hoped that I can make friends with my classmates and we can practice together outside of the class also. The main reason was that actually I couldn’t find any other classes which fit with my work schedule / circumstances.

I would like to share my very recent experience. On my day off I felt that I really wanted to go and practice yoga with a teacher and to see how others teach yoga. I looked up two studios in our neighbourhood. Both are about 30-40 minutes walking distance from our place. I love to walk anyway and it would take more than an hour to reach any of those yoga studios by bus. It was required that anyone who is interested to drop in the classes had to call them first to make sure that the class is not already full. I called the teacher four times and left a message. My calls were never returned.

I was very disappointed. It was mentioned on the website that the teacher has studied yoga for over ten years under Sri K. Pattabhi Jois, Richard Freeman and Shiva Rea among others. I was really looking forward to meet her.

As she never called me back I called the second studio. I was able to speak with the teacher. He mentioned that the classes are held only if there are four students at least in the class. There was no way to know if there will be four people present on the class or not until the last minute therefore I decided that I will practice at home by myself.

This experience made me think about the importance of being reliable. We should be eager to return phone calls reply to emails because we can loose potential students.

I would teach yoga even if only one student would show up at my class. If someone makes the effort to come to my studio I would never let them down. I think it would be a nice opportunity to learn more about my student.

Now I would like to talk about some common mistakes the student can make.

As students we should not fall into the trap of trying too hard when performing asanas. A practice that is too rajasic applies too much effort will detract from your creative expression. We shouldn’t try to force our body into a posture that is not yet capable of achieving or that causes discomfort or pain. Instead a student should try to let go of any attachment to the result of postures. Be it as a flat stomach or the desire to achieve the “final pose”. By removing expectations and assumptions the students open themselves to new ways of connecting different parts of the body and fresh ways of thinking. It becomes a heartfelt playful practice. It is also a good model for how to approach life in general: living fully in each moment. Progressing along the yoga path at our own pace will be much more rewarding than racing to the end.

Yoga is not a competition. This point is very important. When the student begins yoga classes and displays competitive tendencies that may suppress his or her creativity. The yogic way is to be inspired not by those around you but by your own body and mind as they are today which will be different from any other day and from any other yogi.

About beginner’s mind: avoid anxieties about “being good at” asanas and treat every yoga class as your first. This allows yoga to remain creative rather then being another pressure in your life. If you practice asanas without worrying about trying to achieve perfection you may glimpse the blissful awareness of the present moments that awaits all Yogis.

Too much repetition of the same physical exercise can isolate and stress the muscles and joints rather then liberating them or allowing them to work in harmony. While it is important to find an approach to yoga that you find inspiring and that benefits you as much as possible it is also key not to get too stuck in any one groove-variety is the spice of life and of Yoga.

Points to remember when practicing Yoga.

IF THE PRACTICE OF TODAY DAMAGES THE PRACTICE OF TOMORROW,

IT IS NOT THE CORRECT PRACTICE.

Practicing yoga should be a pleasure and not a duty.

As you undergo the postures try to make them exercises and concentration at the same time. Tune into your body, what you are feeling where you are stuck, where you move easily. Try not to allow your mind to wonder. Of course it will but become aware that this is happening and bring yourself back into a full involvement with what you are doing.

Don’t neglect warm up exercises too loosen joints and muscles. Warming up prepares the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump start the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

It is very important to learn the basics correctly. It is like a good foundation when you build a house. If you are confident in the basic poses you will get more benefit than attempting some poses which are beyond your body’s current capacity which could cause also injuries. Always remember yoga is a pathway of discovery about both your body and mind.

At the end of yoga practice you should feel refreshed and re-energized. Don’t practice until you feel exhausted drained fatigued. Don’t skip svavasana at the end. Some students tend to skip the relaxing part but it is very important for your body to relax after your practice.

Make sure you have balance in everything. So always counter a forward bend with a backward bend and similarly if you do stretches or twists to the right it should be followed by the same movement to the left for the same length of time.

Be aware of your mental attitude to the practice whether you try to hard whether you give up too soon whether you are put into negative frame of mind because of the difficulties whether you see them as challenging or overwhelming. The challenge of yoga is to go beyond our limitations-within reason.

Don’t rush yourself into postures because of lack of time. It is much better to practice a fewer asanas correctly than to practice many more but quickly or hastily. You are looking for injuries if you rush.

Each practice will be different. Your body could be sluggish or responsive and your mind fresh or burdened. Simply be aware of all this without judging it. You must do the asana with your soul. Many people try to think their way into an asana but you must instead feel your way into it through love and devotion.

Physically the exercise should certainly provide you with a stretch but do stop at any sign of strain.

The more you can relax into the posture pushing just so much but not enough to create new stresses the better your practice will become. Yoga is always about finding balance. So don’t try to force your body into a posture that is not yet capable of achieving or that causes discomfort or pain. Progress along the yoga path at your own pace.

The time you spend holding a posture will vary according to your own fitness and needs. If you are a complete beginner and not very fit hold each posture for just one breath. As you become stronger and more adept increase the number of breaths you take.

In the last part of my essay I would like to highlight of the benefits of practicing yoga.

Benefits of practicing yoga:

It stretches the muscles

Yoga postures involve deep stretching movements-even muscles we didn’t know we had are involved. But unlike other forms of exercise the muscles are given a gentle controlled stretch without any strain and once your muscles gain flexibility they become stronger and better toned.

It delays the aging process and prevents illness.

Regular practice delays the aging process by keeping the muscles and ligaments moving. Although someone may experience muscular aches and pains after yoga these will soon wear off leaving that person refreshed. Yoga should never leave anyone feeling jumpy or exhausted.

It loosens and strengthens the spine.

As the muscles loosen and stretch so do the ligaments which hold the spine in place. Instead of being held rigidly the bones become free to move back into a more natural alignment. This is especially true of the spinal vertebrae as many of the yoga postures work directly on the spinal column. The postures are also preventive and help guard against slipped discs.

It improves circulation.

The circulatory system improves through regular deep breathing. With practicing yoga we become more aware of our breath and will start to use more of our lungs. Oxygenated blood is pumped more effectively to all organs revitalizing them and carrying away toxins. The inverted postures help blood circulation reversing the blood flow and also improve lymph drainage.

It helps digestion.

The digestive system is helped by the internal massaging action which some of the postures perform on the organs. Twisting postures and those which involve the back bending forwards and backwards will help stimulate the digestive organs. The improved circulatory process allows cleansing blood supply to reach the stomach and intestines.

It calms the nerves relax and rejuvenate the mind.

The nervous and endocrine systems are also affected. Yoga’s concentration on the spine through which the major nerve pathways flow helps to control the nervous energy. Regular yoga practice is well-known for reducing anxiety and panic states.

It balances hormones and emotions.

It helps to prevent menstrual cramps. It is my personal experience that since I am practicing yoga I don’t have any premenstrual cramps or cramps under my period. I am extremely happy because I had suffered a lot of painful periods and now it has stopped. Hyperactivity and lethargy can be overcome and emotions become more stable through doing yoga.

Somebody who is practicing yoga for a while will also find changes which are taking places on a quite subtle level. The person will begin to notice improvements in his/her health energy and mental state, feeling calmer and more detached from the worries of the everyday life. They feel clearer more directed and more purposeful.

Yoga helps to give up bad habits.

Yoga helps to develop a growing awareness and sensitivity. When the inner harmony starts to grow it is much easier to give up bad habits like smoking. When you are more in touch with your inner self it is easier to see that smoking, drinking or drugs are bad for you and you won’t be craving for it.

Yoga also helps to develop disciplines patience and intelligence. Yoga helps your body use oxygen and nutrients more efficiently.

Your vision will become clear when you look into your heart.

“Who looks outside, dreams. Who looks inside, awakens” (Carl Jung)

“Learn to let go. This is the key to happiness” (The Buddha)

“Life is a bridge. Cross over it, but build no house on it” Indian proverb

Namaste

Katalin

References:

BKS Iyengar: Light on Yoga

BKS Iyengar: Light on Pranayama

BKS Iyengar: Light on the Yoga sutras of Patanjali.

BKS Iyengar: Light on Life

Stephanie Pappas: Yoga posture adjustments and assisting

Nicolai Bachman: The language of Yoga

Michael Alter: Sport stretch

Michael Alter: The science of flexibility

Dr. David Frawley: Yoga and Ayurveda

Dr. David Frawley: Ayurveda and the Mind

Rodney Yee with Nina Zolotow: Moving towards balance.

The human body- an essential guide how the human body works

Liz Lark: 1001 Pearls of Yoga wisdom

Marylin Barnett: Hot Yoga

Mukunda Stiles: Ayurvedic Yoga Therapy

Thich Nhat Hanh: The miracle of mindfulness

Bhaktivedanta Swami Prabhupada: Bhagavad Gita as it is

Bhaktivedanta Swami Prabhupada: Srimad Bhagavatam I-XII

Sri Caitanya Caritamrta

Sri Isopanishad

Yogananda Paramahansa: Autobiography of a Yogi

Navin Chawla: Mother Theresa

DVDs

Desi Bartlett Yoga for beginners

A.M. and P.M yoga with Rodney Yee and Patricia Walden

My favourite youtube teachers:

Sadie Nardini

Esther Ekhart

My favourite sites:

Aurawellnesscenter.com

Thesecretofyoga.com

Abc-of-yoga.com

Yogajournal.com

Yogatic.com

Other inspirational books which I have read:

Dale Carnegie: How to stop worrying and start living

How to win friends and influence people

How to enjoy life and your job

Norman Vincent Pale: The power of positive thinking

The positive principle today

Enthusiasm makes the difference

Napoleon Hill: Success

Think and grow rich

Anthony Robbins: Awaken the giant within

Unlimited Power

Richard Carlson: Don’t sweat the small stuff…and it is all small stuff

Daniel Coleman: Emotional intelligence

Deepak Chopra: Grow younger live longer

Quantum healing

Perfect health

Ageless body timeless mind

Life after death

How to know God

Brian Tracy: Maximum achievement

Self-made millionare

Stephen Covey: 7 Habits of highly effective people

Rhonda Byrne: Secret

Wayne W. Dyer: Change your thoughts, change your life

Susan Jefferson: Feel the fear and do it anyway

Health related books:

T. Colin Campbell: China Study

Dr. David Frawley: Ayurvedic Healing

Ayurveda’s Nature Medicine

Dr. Vasant Lad: Ayurvedic Home remedies

Dr. Frawley and Dr. Lad: Yoga of Herbs

Laura Normann: The reflexology handbook

Katalin Zsiros-Szabo is a certified Yoga teacher. She teaches Yoga classes in Dublin, Republic of Ireland.

By Dr. Rita Khanna

Holi, called the festival of colors, is a popular Hindu Spring Festival observed in India. Holi, as a festival, started several centuries before Christ, as can be inferred from its mentions in the religious works of Jaimini’s Purvamimamsa-Sutras and Kathaka-Grhya-Sutra. It is referred to in a seventh century Sanskrit play as the cupid festival. It is the second most important festival of India, after Diwali, and is celebrated in most of the states of India. Different states celebrate it according to their own customs. The festival mainly started to welcome the spring season, and win the blessings of Gods, for good harvests and fertility of the land.

It is celebrated at the end of the winter season, on the last full moon day of the lunar month Phalguna (February/March), according to the Hindu calendar. Phalgun Purnima usually falls in the later part of February or early March. The previous day of Holi is called, “Holika Dahan” or “Choti Holi”, where people burn logs of wood at night, observe Holi Pooja, and everywhere, one hears shouts of “Holi-ho! Holi-ho!” and people take a little fire from this bonfire to their homes. They believe that their homes will be rendered pure, and their bodies free from disease. This year Holi (Dhulandi) was on March 1 and Holika Dahan on Feb. 28.

HOW IS HOLI CELEBRATED?

During Holi, people clean their houses and remove clutter, thereby ensuring the flow of positive energy. Disease-breeding bacteria are thereby destroyed. The sanitary condition of the locality is improved. People smear each other’s faces with colored powder known as ‘Gulal’ and ‘Abeer’, and throw colored water or ‘Rang’ on each other joyfully. People play practical jokes with passers-by. They take out processions on streets that feature folk songs and dances. Food preparations begin many days in advance, with assemblage of gujia, papads, kanji, and various kinds of snack items, including malpuas, mathri, puran poli, and dahi badas, which are served to Holi guests. The ‘Bhaang’ (opium) drinks are very popular among people, and it is the favorite festival drink. During this festival, different waves of radiance traverse the universe, thereby creating various colours that nourish and complement the function of respective elements in the atmosphere.

HOLI LEGENEDS

Like all Indian and Hindu festivals, there are many interesting legends attached to Holi: The Holika-Hiranyakashipu-Prahlad legend, Radha-Krishna legend, Lord Shiva’s killing of Kamadeva, and the story of the ogress Dhundhi.

THE LEGEND OF PRAHLAD-HOILKA

This is the main Holi legend. Holika was a female demon, and the sister of Hiranyakashyap, the demon king. Hiranyakashyap considered himself ruler of the Universe, and higher than all the Gods. He despised Lord Vishnu. Prahalad was the king’s son. He was a pious boy. His father hated him because Prahalad was a faithful devotee of the God Vishnu. One day, the king asked him “Who is the greatest, God or I?” “God is,” said the son, “you are only a king.” The king was furious and decided to kill his son; but the king’s attempts at murder didn’t work very well. Prahalad survived being thrown over a cliff, being trampled by elephants, bitten by snakes, and attacked by soldiers. Each time, Prahlada was protected by Lord Vishnu.

So, the king asked his sister, Holika, to kill the boy. Holika seized Prahalad and sat in the middle of a fire with the boy on her lap. Holika had been given a magic power by the Gods that made her immune to fire, so she thought this was a pretty good plan, and Prahalad would burn to death while she remained unharmed.

But it’s never wise to take Gods’ gifts for granted! Since Holika was using her gift to do something evil, her power vanished and she was burned to ashes. Prahalad stayed true to his God, Vishnu, and sat praying in the lap of his demon aunt. Vishnu protected him, and Prahalad survived.

Later, Lord Vishnu emerged from the pillar, in the incarnation of a dreadful creature, half-man-half-lion, called Narasimha (the fourth incarnation of Lord Vishnu). Nara means man, Simha means lion. Narasimha killed Hiranyakashipu at dusk (which was neither day nor night), on the steps of the porch of his house (which was neither inside the house nor outside), by restraining him on his lap (which is neither in the sky nor on the earth), and mauling him with his claws (which are neither astra nor shastra). Through penance, Hiranyakashipu had obtained the boon from Brahma ( Hindu God of creation) that he could neither be killed by man nor by beast, neither by day nor by night, neither indoors nor when outdoors, and neither by hand nor by weapon.

This legend has a strong association with the festival of Holi; and even today, there is a practice of hurling cow dung into the fire and shouting obscenities at it – as if at Holika. In many parts of India, a dummy of Holika is burned on the fire. The moral of the story is that good always wins over evil, and those who seek to torment the faithful will be destroyed.

THE LEGEND OF RADHA AND LORD KRISHNA

Another legend, which tells us the use of colors, in Holi, is that of Lord Krishna and Radha. The story goes that the young Krishna (Indian God) would complain to his mother Yashoda about why Radha (His soul mate) was so fair and he so dark. To make young Krishna happy, Yashoda advised him to apply colour on Radha’s face and see how her complexion would change according to his choice. Playful and mischievous Krishna appreciated the idea and implemented it. This lovable prank of throwing colored powder and watercolors using ‘pichkaris’(shaped like giant syringes or squirt guns) soon gained favor with the people; it evolved into the tradition of Holi, and later, it turned out to be a full fledged festival.

The birthplace of the Lord Krishna, Brajbhoomi, is made up of the two cities – Mathura and Vrindavan. The festivities commence in this region one week earlier than in other cities, and last for 16 vibrant days. It begins with ‘Holi Milan’ or Baithaks, musical soirees, where songs related to the festival and the epic love story of Radha Krishna are sung; especially various types of folk songs, known as “Hori” are sung, as well. Some classical ones, like Aaj biraj mein Holi re rasiya, have been present in the folklore for many generations. The village of Barsana, a short distance from Mathura, has its own unique ritual. Radha was from Barsana. To date, lovers desire to colour and be coloured by their mates. The application of colours has, in a way, become an expression of love.

Throughout the festivities and fun of Holi, there are plenty of opportunities for young people in India to flirt with one another with more ease than usual. In fact, on the days of Holi, you can get away with almost anything by saying, “Don’t mind, it’s Holi!” (Bura na mano, Holi hai.)

THE KAMADEVA LEGEND

Kamadeva is the Hindu God of love and He is represented as a handsome, winged young man who wields a bow and arrow. Legend has it that the bow is made of sugarcane, with a string of honeybees, while his arrows are said to be decorated with five different kinds of flowers. Kamadeva is accompanied by a cuckoo, a parrot, humming bees, the spring season, and a soft and tender breeze.

According to a legend, Goddess Sati, the daughter of Daksha Prajapati, one of the first sons of Lord Brahma, married Lord Shiva against the wishes of her father. Thus, Daksha did not invite her and her husband to a grand Yagya arranged by him. When Sati came to know about the event in her father’s house, she thought it to be a slip of mind, and proceeded to participate in the event, despite the warnings of her husband. But once she reached there, she realized her fault and was infuriated by the insult of her husband. As a penance for her disobedience, she entered the fire. When Lord Shiva came to know of her sudden demise, he was furious. Even after he controlled his anger, he started a severe meditation and renounced all work.

The world’s balance soon crumbled in his absence, and Sati took rebirth as Goddess Parvati to try and win Lord Shiva’s heart and wake him up from his trance. She tried all ways to get the attention of Shiva. When she had exhausted all her feminine ways, she invoked the help of Kamadava, the Indian cupid-god, who agreed to help her in the cause of the world, despite the risks involved. He shot his love-arrow on Shiva’s heart. Disturbed in his trance, Lord Shiva opened his third eye, the gaze of which was so powerful – that Kama’s body was reduced to ashes.

Now, with Kamadeva’s destruction, the world became barren and infertile, for he had been the God of desire and love. Shiva and Parvati went on to get married. But when Parvati, and the other Gods, including Rati, Kamdeva’s wife pleaded with Shiva to resurrect Kamadeva, Shiva relented. He brought Kamadeva to ‘life,’ thereby restoring the fertile cycles of nature. However, Kamadeva was resurrected purely as a mental image, so that he represented the emotional and mental state of love, rather than pure physical lust.

It is said – that it was on the day of Holi that Kamadeva had sacrificed himself for the good of all beings. It is believed that Holi, the festival of colors, and the traditional bonfire that is lit on that day, commemorate this legend. So, many people worship Kamadeva on Holi-day, with the simple offering of a mixture of mango blossoms and sandalwood paste, to cool off the pain of his fatal burns. Songs are also sung in which Rati’s sorrow is depicted.

LEGEND OF DHUNDHI

During the reign of Prithu, there was a terrible ogress, called Dhundhi, who loved to devour innocent children. She had performed severe penances and had won several boons from the deities – that made her almost invincible. However, due to a curse of Lord Shiva, she was not as immune to the pranks and abuses of young boys as she was to weapons and arrows. One day, the courageous boys of the village decided to get rid of her forever and chase her away from the village. They got intoxicated on bhaang and then followed Dhundi to the limits of the village, beating drums, making loud noise, shouting obscenities, and hurling insults at her – and continued doing this until she left the village for good. This is the reason that even today, young boys are allowed to indulge themselves in rowdiness, using rude words, and intoxication on Holi.

These various mythological tales have led to a deep faith and respect towards the celebration of the festival, as Indians strongly believe in mythology. The moral behind all these stories is victory of good over evil, which is a lesson for the human race. The tales instill the faith of man into the ultimate power of God and his mercy over his devotees. Holi festival is the medium through which people are inspired to lead a virtuous life.

SIGNIFICANCE OF HOLI FESTIVAL

• Being an agricultural country, India’s two big festivals, Holi & Baisakhi, come at the time when the harvest is at full bloom, giving people an opportunity to rejoice and relieve their emotional burdens and frustrations. Holi provides a wonderful opportunity to let loose all the tension and de-stress the mind. In a way, Holi has positive benefits for the individual, and the society, as a whole. The dance performances, and the music played during the festival, rejuvenate the mind and soul.

• Holi colors have their own values. These are traditionally made of Neem, Kumkum, Haldi (Turmeric), Bilva, Red Sandlowood powder, and other medicinal herbs. Traditionally, the dry colors, used in Holi, were prepared from Tesu or Palash flowers. Legends say Lords Krishna use to play Holi with Tesu flower colors. The color, especially Abeer, penetrates the body and strengthens the ions, improving health and beauty.

• As per the custom and tradition, people pay visits to their friends and relatives, to give them wishes, as well as to strengthen their bonds and forgiving their hard feelings for others. The festival brings the nation together, as it is not just celebrated by Hindus, but also by the Sikhs, Christians, and Jains. Everyone is then able to cast off the filthy rags, and begin the year with a heart as fresh and spotless as the white clothes worn on New Year’s Day.

• In India, spring season (during which the weather changes) induces the growth of bacteria in the atmosphere, as well as in the body. During the tradition of Holika Dahan, when people perform Parikrima (circumambulation or going around) around the fire, temperature rises to about 145 degrees Fahrenheit; the heat from the fire kills the bacteria in the body – thus, cleansing it. Since the season is going through a change – from winter to summer, it is the period when people feel lethargic and drowsy. Holi provides them the opportunity to wear off their laziness, by enjoying themselves thoroughly.

• The Holi festival consists of the worship of Lord Krishna. In some places, it is also called the Dol Yatra. The word, Dol, literally means “a swing.” An image of Sri Krishna, as a babe, is placed in a little swing-cradle and decorated with flowers and painted with coloured powders. The pure, innocent frolics of little Krishna, with the merry milkmaids—the Gopis of Brindavan—are commemorated. Devotees chant the Name of Sri Krishna and sing Holi-songs relating to the frolics of little Krishna with the Gopis. They perform Satsangs, Havan, and Kirtan of the Lord’s Names. Visiting holy places, and bathing in sacred waters, are considered most auspicious. Abundant charity should be done to the poor.

CONCLUSION

Holi festival is, indeed, the symptom of colors of happiness. The festival symbolizes victory of good over evil. The festival of Holi teaches us “sacrifice”. Burn all the impurities of the mind, such as egoism, vanity and lust – through the fire of devotion and knowledge. Ignite cosmic love, mercy, generosity, selflessness, truthfulness, and purity, through the fire of Yogic practice. This is the real spirit of Holi. Rise from the mire of stupidity and absurdity, and dive deep into the ocean of divinity.

HAPPY HOLI!

Om Shanti

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

Website: www.yogashaastra.in

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 Carol Martin

I have been guiding students in Chair Yoga within senior living facilities for almost three years.  The blessings have been beyond measure.  I have made so many friends, the administrative staffs, aides, and of course, forged strong bonds with my lovely students.  I feel very blessed that they show up for class, week after week, to strengthen their bodies and minds. 

My first visit to a facility is complimentary.  I want to make sure that my students feel comfortable with me so they can relax in class.  It is also a good way for the activity director to make the determination if they want me to continue with the facility.  Due to the current recession and the budgets of some facilities in my area, I found that a complimentary visit is a win-win situation.  Most directors have me come back, some weekly, some twice a month, and a couple only monthly due to budget constraints.

When I first started, I realized a great fear for the elderly was that if they fell, they wouldn’t be able to get up.  As a matter of fact, that’s how they had arrived at an assisted living facility, they had fallen in their home and couldn’t get up.  Although they were now in a controlled environment, they were still very concerned about falling.  I stressed remaining calm and I began to show them the proper way to move after a fall, after assessing if they had injured themselves, of course, and how to get to a chair or object to help them up or to a call button.  So we worked on upper body strength and the muscles in their legs that would address the movements involved with moving along the floor or getting up.  I have had students tell me that they were successfully able to get up or get to a call button without panic because of our practice.  Actually, because of these incidents, and the students not being able to reach a call button once they had traveled to it, finding that it was too high on the wall to use it, the facility changed its standards for height on the wall for their assist buttons.  After several months, a few students in the class felt comfortable enough with getting down on the floor for Sivasana at the end of class, with the confidence that they would be able to get back up.  The feeling of liberation is empowering for the student.  I would like to add here, it is facility policy that they always call a nurse after a fall, even if they can get up by themselves and are not injured.  Of course, not all my facilities will allow them to get on the floor or even do any standing exercises at all and I respect that.  These things are discussed with the director before my first visit.

So many times in a senior facility, the only exercise they have is to watch someone on a DVD.  They just follow along with no interaction with the instructor. They can’t ask questions and don’t know why they are doing the exercises.  They are just parked there.  I feel it is so beneficial to get together for a class, have some conversation with the instructor, and have a few laughs (actually a lot of laughs!).  Once, during one of my explanations for doing a certain pose, one of my students said, let’s just exercise!  Upon reflection that week, I realized that she was used to watching a tape, not going to a class and really learning about her body/mind.  She just wanted to get it done, she didn’t know how to relax.  I feel like the information provided is beneficial for use in between classes.

Unforgettable, is one of the conversations I had with the director of one of the facilities a couple of years ago.  I had been there only a couple of months and it was at a nursing facility, many in wheel chairs.  Apparently, administration had told the director that he had to cut back on spending, so he let me know that I probably would not be able to come back.  About a week later, the director called me and told me that I had to come back.  I asked him if I had misunderstood and he said that no, he had gone past the dining room (where class had been held) and to his astonishment, the room was filled with people waiting for yoga class.  Apparently, because the class was already on the calendar and the residents didn’t know of the cut-back, they assumed I was coming.  Here is the blessing, he told me that in all his years as the activity director at that facility, he had not seen the residents show up to a class of their own volition, usually they have to bring them to an activity.  Needless to say, tears were streaming down my face, I was so honored that I could convey the importance of yoga, and I went back the following week.

Blessings that come from seeing my students progress, even if it is only a change in their color from looking pale to having rosy cheeks when they leave, improved mobility, and improved mood.  Every once in a while, there is one person who is skeptical and appears a bit grumpy but as time goes by, the edge dissolves and their mood improves.  They learn to relax, totally let go.  I had a lady tell me a couple of months ago that she had attained a quarter-inch in height when she was measured at the doctor’s office.  He gave her yoga class the credit.

Many employees of the facilities try, if their time allows, to sit in on yoga class, and of course, family members who are visiting their elder at the time of class.  A grandson of a student, who is to be deployed to Afghanistan later this month, said he was going to take the yoga techniques with him.  Many daughters come to class regularly with their mothers.

Several years ago, my mother was diagnosed with bone marrow cancer, with only six months to live.  Of course, there are no words to explain our emotions.  After spending every day with her, except when hospice was there, I would go home with so much tension, fear, and anxiety.  Of course, there were the prayers, counseling, and other things you do to try to relax and then I remembered I had done some yoga mixed into an old exercise tape years before, so I went to a local yoga class.  I was awestruck at the difference it made in my life.  I only wish that I had found it sooner.  I was retired and about a year after my mom passed away, I was trying to find a fulfilling and meaningful purpose for my life.  I was getting out of bed one morning and out of nowhere, a booming voice in my head said “Seniors”.  Now, I had to stop for a moment and think, seniors what?  Then it clicked!  Senior yoga.  I went straight to the phone books, without even having my morning tea, and within forty-five minutes, had three clients!  I did extensive reading and modifying and put a program together.  I had my yoga mentor (yoga teacher trainer) come over to observe my routine to make sure it was safe and effective.  I feel my calling was a huge blessing.

I began a Teachers Training Program at a local studio a year and a half ago because I wanted to receive certification.  I received certificates in Asana 1, Asana 11, Pranayama 1, and Sanskrit.  I felt like I had the information I needed to continue teaching Chair Yoga even though the program didn’t address it and all I lacked was Meditation, which I don’t teach my senior students.  We do a stage-by-stage relaxation at the end of class.  But I wanted to be able to offer my students the best class experience they could get from me.  That is where Aura Yoga comes in.  You have provided me with all the materials to meet my exact needs.  The decision to continue and complete my education with you has been wonderful.   

In conclusion, I have mentioned only a few of the many blessings of Senior Chair Yoga, they are endless.  Although I am guiding the class, my students are my teachers.  I take none of the praise, I give all glory to God.

Carol Martin teaches Yoga classes in St. Ann, Missouri.

By Kim Kieffer-Williams CPhT

Hatha yoga is a discipline that was introduced in the 15th century by Yogi Swatmarama. It was meant to serve as a purification for the physical body as a means to attain higher levels of meditation. This ancient Indic practice of postures and movement is considered holistic. Hatha Yoga involves discipline of the physical body as well as the higher consciousness of the mind. Over the last several decades Hatha Yoga has become more and more popular within western culture because of its many mental and physical health benefits. In particular clinical studies have shown that the regular practice of Hatha Yoga promotes stress relief, well being and reduction of anxiety and depression in patients suffering from cancer, clinical depression, heart disease, multiple sclerosis or other conditions. The following is a literature review of published studies that suggest the overwhelming efficacy of regular Hatha Yoga practice as a means to treat or augment the therapies of many chronic and acute health conditions.

Anxiety and depression are growing public health issues. These conditions can be debilitating and long time suffering can lead to other physical conditions and maladies. The Department of Integrative Internal Medicine V at the University Duisburg-Essen Germany conducted a study of 24 women who considered themselves emotionally distressed. The study method was controlled and non-randomized. The participants were divided into two groups. Group one participated in a three month long Iyengar yoga class that met twice a week for 90 minutes. Group two was put on a waiting list as a control. In addition salivary cortisol levels were taken from both groups at the beginning and the end of the study. At the conclusion of the study period, as compared to Group two, the women in Group one, reported significant reductions in their perceived stress and state anxiety. They also reported improvements in vigor, fatigue, depression, and physical wellbeing. Salivary cortisol levels were also decreased.1

In another study conducted by the Psychiatric Department of Islamic Azad University, the effects of yoga on depression and anxiety were studied. The test volunteers were assigned to two groups and assessed for state and trait anxiety. One group was assigned to a two-month yoga class; the other group was placed on a waiting list. At the end of the two-month study period the women in both groups were assessed. The women who participated in the yoga classes, and had been suffering from anxiety disorder showed significant reductions in their perceived anxiety over those who had been wait listed. It was concluded that yoga could be considered for a complementary or alternative therapy in the treatment of anxiety disorders.2

Chronic and acute illness can also lead to stress, anxiety and depression. High stress levels can prevent the body from being able to fight illness to its fullest potential. Often medications used to combat various illnesses can cause unwanted side effects. All of these factors can lessen perceived quality of life. The regular practice of yoga has demonstrated that it can be very helpful in dealing with and combating illness.

Wake Forrest University School of Medicine conducted a study of 51 women suffering from either ovarian or breast cancer to determine if Restorative yoga should be indicated as supportive therapy. The study sought to measure levels of fatigue, psychological distress, wellbeing, and quality of life. Among the test subjects, many were undergoing active cancer treatment. The study period was 10 weeks in which participants attended a 75-minute class each week. At the end of the 10 weeks participants completed a questionnaire to assess their progress. Marked improvements were observed in depression, negative affects state anxiety, mental health, and quality of life.3

In a study conducted by the Department of Life Sciences and Swami Vivekananda Yoga Anusandhana Samsthana in Banglor India, a positive correlation was made between the regular practice of yoga and the reduction of nausea, anxiety, depression and distressfulness during chemotherapy. Sixty-two study subjects who were receiving chemotherapy were divided into two groups. Group one received daily 60-minute yoga practices as either supervised or home practice. Group two was given supportive, coping therapy intervention. After the fourth cycle of chemotherapy both groups were assessed for levels of nausea and emesis, anxiety depression and quality of life. In a comparison of the two groups, those who had received yoga showed a significantly greater reduction of nausea and vomiting both pre and post-chemotherapy as well as a reduction of stress and anxiety. 4

Yoga has also proved helpful in a variety of other disease states. A comparative evaluation was made between yoga and conventional therapies for irritable bowel syndrome (IBS). The Department of Physiology at the India Institute of Medical Science in New Delhi designed a randomized control based study to assess 22 male patients with confirmed IBS. The conventional group was give loperimide tablets to control symptoms for two months. The yoga group was given 12 asanas (Vajrasana, Shashankasana, Ushtrasana, Majariasansa Padhastasana, Dhanurasana, Trikonasana in two variations, Pawanmuktsana, and Paschimottanasana) and right nostril breathing twice a day for two months. At the end of the two months both groups showed improvements in state anxiety, autonomic symptoms and reactivity and electrogastrography. The yoga group also showed enhanced parasympathetic reactivity. The study concluded that the yoga program showed additional beneficial effects over the conventional treatment. 5

Coronary artery disease has been shown to respond regular yoga practice. The Yoga Institute in Santacruze, Mumbai conducted a prospective, controlled, open trial with 71 total patients, 42 in the control group. All test subjects had confirmed coronary artery disease. Those in the study group were given a yogic program, including dietary modifications, stress management, and risk factor control measures for one year. Subjects were assessed at the outset and monitored at regular intervals throughout the test period. At the end of the study period the yoga trained group showed significant improvements in serum total cholesterol and serum LDL cholesterol, a greater regression of lesions and in improving myocardial perfusion. Also state anxiety scores improved. Over all the study indicated that clinical benefits and symptom improvments.6

Yogic practice as a lifestyle modification seems to show clinical benefits in the reduction of stress and anxiety. This reduction appears to promote greater healing, regression of disease states and increased quality of life in all of the above studies examined. The applications for better overall heath and wellness are still in the early stages in the west. However more and more western health care practitioner are becoming aware of the great benefits of yoga and referring their patients to this ancient practice. Unlike many other forms of exercise, forms of yoga can be practiced at many physical ability levels with maximum benefits, making it a good choice for almost any person at anytime. The literature suggests that Hatha yoga is not simply a physical exercise but a remedy for the mind, body and soul; the complete person. With the increased demand for quality yoga training in the west, perhaps the application for this ancient art form will become more and more a part of everyday health care.

Kim Kieffer-Williams is a certified Yoga teacher. She teaches Yoga classes in Purcell, Oklahoma.

By Dr. Rita Khanna

Cervical Spondylosis means, loss of forward curvature (Lordosis) of the spine. The natural shape of the human neck is a backward curve. We rarely have the habit of working with keeping the head, neck, chest, and spinal column in one line. We habitually tend to keep our neck in a forward curve when we work, chat, watch television, or sleep. The fallout of this habit is Cervical Spondylosis. It is also related to wear and tear – due to one’s profession, faulty postures, using a thick pillow, the habit of reading or watching TV in a lying position, mental tension, a sedentary lifestyle, or lack of exercise.

The spine becomes straight, due to repeated pressure exerted on the spine. As a result of this, the internal structure of the disk gets deranged, resulting in the loss of the substance that cushions the disc. The movement of the neck shoulders and back becomes very difficult and painful. To cure this problem, one needs to keep in mind the curvature of the neck, and give it extension as often as possible. For that, Matsyasana is very much beneficial.

DESCRIPTION

The word, Matsya, means fish. This posture is dedicated to Matsya, the Fish and the incarnation of the Hindu God Vishnu, the source of maintainer of the Universe and of all things. It is related that once upon a time, the whole earth had become corrupt and was about to be overwhelmed by a Universal Flood. Lord Vishnu assumed the form of a fish to save the world from the Flood.

FULL STORY

There once lived a wise king named, Manu. One day, when Manu was bathing in the river, a little fish sought shelter in his cupped palms. “Save me, it said, “and some day I shall help you.” Amazed – Manu placed the fish in a pot of water. Overnight, the fish outgrew the pot. So, Manu placed it in a well. Very shortly, it grew too large to live in the well. Astonished, Manu placed this magic fish in a large lake, where it again became too large. Then, Manu led it the river Ganga. The fish continued to grow. Manu now realized that this fish could be none other than the great Lord Vishnu. Reverentially, he took it to the ocean. Pleased with Manu’s dedication and devotion, the fish confirmed that it was, indeed, a form of Lord Vishnu. It warned Manu of an approaching flood, which would drown the whole earth. It instructed him to build a ship and to load it with the eggs and the young of plants, insects, birds, mammals, and all other living creatures. Manu wisely followed the divine counsel and the world was saved.

DEFINITION

Matsyasana is a lying (supine) pose, and gives a backward stretch to the cervical, thoracic, and lumbar regions of the spine, and expands the chest fully. It is a counter posture of Sarvangasana. Those who are forbidden to perform Sarvangasana (the Shoulder stand), can perform this particular posture, especially those who are suffering from Cervical Spondylosis. For them, Matsyasana is boon. It can be performed by sitting in Padmasana, Vajrasana, or with the legs straight position. In all the three alternate poses of Matsyasana, the crown of the head will touch the ground. This posture fills the lungs with air and increases lung capacity, just as a fish fills its gills with air.

TECHNIQUE 1

• Sit in Padmasana pose.

• Slowly take the help of your elbows; lie down on your back completely.

• Place the hands down beside the head, fingers pointing towards the shoulders.

• Taking the help of your hands, inhale, lift the chest slightly, tilt the head backward, and place the top of the head on the ground.

• Deepen the arch, by lifting the chest and neck up.

• Catch hold of your big toes, with the index and middle fingers, making a ring with the thumb.

• Place the elbows on the floor; knees must be on the floor.

• Hold the position as long as it is comfortable and continue normal breathing.

• When done, release the toes; taking the help of your hands, straighten your head.

• With the support of your elbows, sit up in Padmasana. Then, lie down and relax in Shavasana.

TECHNIQUE 2

This variation is in Vajrasana position and follows the same technique as described above. Keep the knees touching each other in Vajrasana posture; the hands should be placed on the thighs.

TECHNIQUE 3

This simple variation of Matsyasana can be done by the young, as well as the elderly people, without any worry, and will give all the advantages of traditional Matsyasana.

• Lie on your back on the floor with your knees bent; feet on the floor.

• Inhale, lift your hips slightly off the floor, and put your hands under your tailbone, with your palms facing the floor – your thumbs touching each other.

• Then, rest your buttocks on the backs of your hands (don’t lift them off your hands as you perform this pose). Try to adjust your forearms, and elbows, under the spine properly.

• While pressing your forearms and elbows firmly against the floor, inhale, draw your head backward, and place the top of the head on the floor.

• Deepen the arch by lifting the chest up.

• Your weight should rest on your elbows. There should be a minimal amount of weight on your head.

• Breathe normally all the while, keeping your legs and lower torso relaxed.

• To come out of the pose, exhale, lift your head, and place it gently back down – then release the arms.

BEGINNERS TIP

• Sometimes, beginners strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head.

• People suffering from heart disease, hernia, any spinal problems, or pregnant women, should practice this Asana under the guidance of an expert.

BENEFITS

According to a traditional text, Matsyasana is considered as the destroyer of all diseases.

• Blood circulation is increased as your cervical, thoracic, and lumber regions are stretched. Your back muscles are also strengthened. It is beneficial to those suffering from cervical spondylosis, neck pain, and stiffness.

• The Asana does wonders for your respiratory system; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time, your rib cage will expand, and this will also encourage you to breathe more deeply. It is good for asthma and bronchitis.

• The name of the posture derives from the fact that – if you adopt the position in water, you will float quite easily.

• This is helpful for swimmers who can then hold their breath under water for longer periods.

• Pressure on the neck also works on the thyroid gland and the parathyroid gland (which regulates the level of calcium in the body). Metabolism balances and immune system is boosted.

• Most of abdominal and stomach problems are also corrected as your intestines and abdominal muscles are stretched and toned. It is good in constipation and for bleeding piles.

• The pressure on your neck stimulates the energy centre that regulates the voice – thus improving voice quality.

• It tones the nervous system, the pelvic organs, and the nerves connected with sexual functions. It also helps prevent and remove disorders of the reproductive system.

Om Shanti

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

Website: www.yogashaastra.in

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

So many myths surround Yoga and back pain that Hatha Yoga teachers should inform the public as to what they should realistically expect from a regular practice. Chronic back pain is a very real ailment, while some health professionals hold to the belief that many cases are psychosomatic.

There is room for debate here; as many of us know the possibility of psychosomatic pain does exist. One theory is that psychosomatic back pain is a result of repressed emotions. A medical professional may feel the combination of a patient’s personality type, and the lack of physical evidence in an MRI or X-ray, makes this person prone to have psychosomatic back pain.

On the other hand, fibromyalgia was misdiagnosed in the past, and many patients were sent home, after being told their pain was “all in their heads.” The wide variety of potential problems with the spine, and the fact that the spinal structure is so complex, make it possible for an expert to miss a visible cause of back pain.

It has been said that four out of five Americans will experience back pain at some point in their lives. The reasons are numerous. We have become a “chair sitting” society. At the same time, there are degenerative disc diseases, arthritis, muscular problems, spinal nerve disorders, and herniated discs to be considered.

Hatha Yoga cannot solve every problem, but asana practice can assure a student that muscular balance will be restored. Some medical experts are of the opinion that muscle imbalances are the source of most forms of “real” back pain and sciatica. In the case of a muscle imbalance, the stronger muscles will pull in one direction, while the weaker muscles on the opposite side, “give way.”

This structural imbalance of the spine, as a result of uneven pressure from opposing muscle groups, causes the bones and joints to become misaligned. To elaborate on this a little further – the spine is at the very center of the physical stress between opposing muscle groups, which cause this structural imbalance.

Hatha Yoga offers more to students than asana practice. For instance, pranayama (Yogic breathing) offers a method for establishing a mind/body connection. Some new practitioners do not see the long term value of pranayama. For example: Pranayama, alone, will calm the mind and make a person feel refreshed.

For those, who have difficulty in understanding this concept, my suggestion would be to try a supervised pranayama practice, with a competent Yoga teacher, guru, or swami. Within one hour, anyone who is new to the practice of pranayama should become a believer. 

In addition to pranayama and asana, we also have meditation. Once again, my suggestion would be to seek out a competent Yoga teacher for guidance in meditation.

All of the above benefits and techniques should be found within a single class. It may require some searching on the part of the person who is experiencing back pain. Yet, the time spent searching for a competent source of information, is small in comparison to the chronic physical back pain one is experiencing.

© Copyright 2010 – 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 Sanjeev Patel

According to many experienced Yoga teachers, meditation is the ultimate end of a Yoga class. That may be, but how does a Yoga teacher show beginner students how to calm their minds? The answer is: Teach your students to relax before breath observance or awareness meditation session. Here is how I learned to practice this form of relaxation, while training at Aura Wellness Center.

Stage by state relaxation is a sequence which begins by lying on your back in Shivasana, or Corpse pose. The breath is observed for a few minutes, with no aim of controlling it. This is followed by two deep inhalations and exhalations, letting the abdomen swell out on the inhalations and drawing it in towards the backbone on the exhalations. After two breaths, let the abdominal wall relax completely. Now observe the breathing until it becomes quiet and smooth, then let your attention move over the body in the following sequence, looking for tension in each part and releasing any tension so the muscles rest with all their weight.

Careful attention should be noted as to the feeling of tension, and the feeling of relaxation. The sequence is: left foot, left calf, left thigh, front and rear; right foot, right calf, right thigh, front and rear; pelvis; abdomen; lower back; chest; upper back; left hand; left forearm; left upper arm, front and rear; left shoulder; right hand; right forearm, right upper arm, front and rear, right shoulder; throat; neck; jaw; lips; tongue; eyes; brow; scalp. Remember to relax fingers and toes so they feel limp, when relaxing the hands and feet. After going over the entire body, return to observing the breath for several minutes.

Now begin the sequence again, from feet to head, and continue for fifteen to thirty minutes. The entire body should be relaxed, and free of tension, and the mind should be peaceful.

This is what I learned while studying with Paulji. I also learned many more forms of relaxation and even more forms of meditation, while training at Aura. The modern mindset has become much like Attention Deficit Hyperactivity Disorder (ADHD or AD/HD), which is a common neurobehavioral developmental disorder of the 21st century.

Knowing this, every Yoga teacher training course should break down the meditation process for teaching beginners with mind calming building blocks. This enables teachers to take the average person from relaxation and transcend into higher forms of meditation as each stage of training the mind is mastered. It’s one thing for interns to understand how to clam their minds. It’s quite another matter to take people off the street and enable them to train their minds.

© Copyright 2010 – Sanjeev Patel / 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 Paul Jerard, E-RYT 500

Who fits the profile of a future Hatha Yoga instructor? Do you envision a perennial spiritual seeker, a specific body type, or an athlete for life? Yoga teachers come from all walks of life, with a variety of life experiences and the desire to help others. The three following examples are not the most likely, and their names have been changed for their privacy.

Joe the Yoga Teacher

This is not “Joe the Plumber” from the 2008 US Presidential Election. Joe had a challenging childhood, grew up in poverty, and fell through “the cracks of society.” In his teens, he became a homeless drug addict. After years on the city streets, he became acquainted with Hatha Yoga, while going through drug rehabilitation.

Joe states: “Up to the point where I began to study Yoga, I never considered having anything like a life purpose. My life was full of painful memories and all I wanted was my next fix.” The change from drug abuse to Yoga enthusiast was not instant; but during this visit to drug rehabilitation, his life direction changed. Now, Joe teaches Yoga to people in his old neighborhood, who are seeking a better life.

Jayne the Yoga Instructor

Jayne is a single mother of three, who was exposed to Yoga in a corporate fitness center. She began to practice independently with books, magazines, DVDs, and while searching the Internet for more information. Although she has limited funds, she found affordable methods for studying and for obtaining her Yoga certification.

At the same time, she also taught her children Yogic values. Jayne said, “Meals are healthy, we eat together, we practice together, and we study together. My children are able to prioritize, see improvements now, and look to a brighter future.” Not surprisingly, on nights when Jayne teaches, Jayne’s children can be found in a Yoga class or studying in the waiting area.

Ben the Yoga Instructor

Ben lived a middle-class childhood, went directly to college from high school; his parents will have their 50th wedding anniversary next year. Ben worked in business management after college, continued to attend college part-time during evening hours, and life seemed like a stream of financial success. Suddenly, the 21st century arrived, and the job market squeezed him into unemployment four times in eight years.

Ben practiced for 16 years, with three different teachers, but never considered Yoga teacher training. He states: “I was always too busy with my job, working toward my master’s degree, or spending time with my family, to think about teaching Yoga classes.” The last time Ben found himself unemployed, he decided to become a Yoga instructor. Now, he teaches full time as an independent contractor.

Who really fits the profile of a Yoga teacher? It all depends on where we are in life, and what we consider to be important. One common thread is that, every person who teaches Yoga classes, has the desire to make a difference - by helping others become aware of a better way of living.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

This year, Mahashivaratri is on 12th of February. By the time this article has been published, it will be over. Still, I have thought of writing the article on Mahashivaratri.

When creation had been completed, Shiva and Parvati (His wife) went out to live on the top of Mount Kailas. Parvati asked, “O venerable Lord! – which of the many rituals observed in Thy honour doth please Thee most?” The Lord replied, “The 14th night of the new moon, in the dark fortnight (Krishna Paksha), during the month of Phalgun (Feb/ March), is my most favourite day. It is known as Shivaratri. People observe a strict fast on this day. Some devotees do not even take a drop of water. They keep vigil all night. The Shiva Lingam is worshipped throughout the night, by washing it every three hours with milk, curd, honey, rose water, etc., whilst the chanting of the Mantra Om Namah Shivaya continues. Offerings of bael leaves are made to the Lingam. Bael leaves are very sacred as, it is said, Lakshmi resides in them.

SCIENCE BEHIND THE FAST

The two great natural forces that afflict man are: Rajas (the quality of passionate activity) and Tamas (that of inertia). The Shivaratri Vrata (fast) aims at the perfect control of these two. The entire day is spent at the Feet of the Lord. Continuous worship of the Lord necessitates the devotee’s constant presence in the place of worship. Motion is controlled. Evils, such as lust, anger, and jealousy, born out of Rajas, are ignored and subdued. The devotee observes vigil throughout the night; and thus, conquers Tamas, also. Constant vigilance is imposed on the mind. Every three hours, a round of worship of the Shiva Lingam is conducted. Shivaratri is a perfect Vrata (fast).

THE STORIES OF MAHASHIVRATRI

There are several stories, which are associated with this special grand night of Lord Shiva.

1. SAMUDRA MANTHAN STORY

During Samudra Manthan by the Gods and demons, a highly toxic poison came out of the ocean. As per the advice of Lord Vishnu, Gods approached Lord Shiva and prayed him to protect life, by consuming this poison. Pleased with their prayers, out of compassion for living beings, Lord Shiva drank this poison and held it in his throat, by binding it with a snake. The throat became blue due to the poison (Thus Lord Shiva is also known as Neelakantha) and Shiva remained unharmed. The wise men advised Gods to keep Lord Shiva awake during the night. To keep him awake, the Gods took turns performing various dances and playing music. A vigil was thus kept by the Gods in contemplation of Shiva. As the day broke out, Shiva, pleased with their devotion, blessed them all, and also said that whosoever worshipped and contemplated on him, on this day, shall be blessed with the fulfillment of his or her wishes. Since then, on this day and night, devotees fast, keep vigil, sing glories of Lord, and meditate.

2. MANIFESTATION OF LORD SHIVA AS A JYOTIRLINGA ON THIS DAY

On this day, manifested the great and also, the first ever, effulgent (Jyotirmaya) form (Anala-skanda or a pillar of fire) of Lord Shiva in front of Lord Vishnu and Brahmaji.

The story goes that – once – both Vishnuji and Brahmaji got infected by ego. The result was a clash between both of these Gods. In order to show their respective superiority, they decided to fight it out. Lord Shiva decided to intervene so as to make them realize that there is something more to life than the powers of an embodied being. He manifested in the form of a huge pillar of fire (Anala-skanda), whose beginning and end, could not be seen. Vishnuji and Brahmaji decided to check what this strange thing was. While Vishnuji, in the form of varaha (boar), went down towards patal-loka to see the end of this pillar, Brahmaji, sitting on his swan, went up. Even after years of travel, they could not see the beginning, or the end, of this manifestation. Brahmaji saw a leaf falling off, and thought it fell down from the top of the pillar of fire, and returned, satisfied that he had seen the starting point. They came back, while Lord Vishnu accepted that he could not see the end, Brahmaji said that he had seen, which was a lie. Lord Shiva cursed Brahmaji – that no one will ever worship him. Then he, too, surrendered. This manifestation of Lord Shiva, in the form of the first effulgent linga, was on this special day of Mahashivratri; and thus, all devotees pray to the effulgent linga (jyotirlinga) of Lord Shiva.

3. STORY OF CHITRABHANU

In the Shanti Parva of the Mahabharata, Bhishma, whilst resting on the bed of arrows and discoursing on Dharma, refers to the observance of Maha Shivaratri by King Chitrabhanu. The story goes as follows.

Once upon a time, King Chitrabhanu of the Ikshvaku dynasty, who ruled over the whole of Jambudvipa, was observing a fast with his wife – it being the day of Mahashivratri. The sage Ashtavakra came on a visit to the court of the king.

The sage asked, “O king! Why are you observing a fast today?”

King Chitrabhanu explained why. He had the gift of remembering the incidents of his previous birth.

The king said to the sage: “In my past birth, I was a hunter in Varanasi. My name was Suswara. My livelihood was to kill and sell birds and animals. One day, I was roaming the forests in search of animals. I was overtaken by the darkness of night. Unable to return home, I climbed a tree for shelter. It happened to be a bael tree. I had shot a deer that day, but I had no time to take it home. I bundled it up and tied it to a branch on the tree. As I was tormented by hunger and thirst, I kept awake throughout the night. I shed profuse tears when I thought of my poor wife and children who were starving and anxiously awaiting my return. To pass away the time that night, I engaged myself in plucking the bael leaves and dropping them down onto the ground.

“The day dawned. I returned home and sold the deer. I bought some food for myself and for my family. I was about to break my fast when a stranger came to me, begging for food. I served him first, and then took my food.

“At the time of death, I saw two messengers of Lord Shiva. They were sent down to conduct my soul to the abode of Lord Shiva. I learned, then, for the first time, of the great merit I had earned by the unconscious worship of Lord Shiva during the night of Shivratri. They told me that there was a Lingam at the bottom of the tree. The leaves I dropped fell on the Lingam. My tears, which I had shed out of pure sorrow for my family, fell onto the Lingam and washed it. I had fasted all day and all night; thus, unconsciously worshipped the Lord.

“I lived in the abode of the Lord and enjoyed divine bliss for long ages. I am now reborn as Chitrabhanu.” I have now realized about the infinite love and compassion of Lord Shiva. Even unconscious acts of goodness are blessed in such a way, then what to talk of our conscious acts of expressing our love, respect, and reverence for Lord Shiva. He is, indeed, Ashutosh – one who gets pleased very soon. Lord Shiva is, indeed, an embodiment of infinite love, love, and compassion – that is why he is so easy to please. He showers us with his blessings at every moment of our lives; may we all devote this day of Mahashivratri to express our gratitude unto his feet. It is a very auspicious day.

4. STORY OF LUBDHAK

There once lived a tribal named, Lubdhak, who was a devotee of Shiva. It was his usual practice to go into the forest to collect firewood. One day, he wandered deeper than usual, and night fell before he could come out. It was the night before the no moon night, and the thin crescent moon offered no light. He was not able to find his way in the dark and soon got lost. A hungry tiger smelt him out, and with a loud roar, made his intentions clear. Lubdhak knew he could not outrun the tiger and so he climbed up a bael tree. In order to keep awake, so that he would not fall down in his sleep, he began to pluck the leaves from the bael tree and drop them one by one, each time chanting “Om Namah Shivaya,” which means, I bow down to Shiva. In this manner, he passed the night. Until dawn, he had dropped a thousand bael leaves. When he descended the tree in the morning, he saw a lingam, which he had missed in the dark. Unknowingly, he had been dropping leaves on the lingam. This was the 14th night of the waxing moon of the month of Phalgun and came to be celebrated as Mahashivratri.

5. DAY OF REUNION OF SHIVA AND PARVATI

King Daksha, Sati’s father, opposed Sati’s marriage with Shiva. At a Yagna (holy sacrifice), the king ignored Shiva’s presence and thereby insulted the latter, publicly. Sati was so angered by this, that she jumped into the sacrificial fire and ended her life. Lord Shiva unleashed his fury, at the death of his wife, by performing the violent dance, Tandava. He wiped out Daksha’s kingdom, undertook rigorous penance, and retired to the Himalayas. The Gods, who feared that the severity of Shiva’s penance might bring an end to the world, revived Sati in the new avatar of Parvati. Shiva-Parvati married, and this divine reunion is celebrated on Maha Shivaratri.

SHIVA’S MARRIAGE PROCESSION

Shiva is an eternal, endless, formless, limitless, and conscious being – the cosmic soul who roams about in the cremation grounds, until he unites with Shakti. Shivaratri takes place on the darkest night of the moon, when Shiva goes to the house of Parvati in the Himalayas, riding upon a huge bull. He is accompanied by his marriage party of Rakshashas – all of whom are most peculiar and terrible to look at. Some have eyes in their stomachs, and noses in their necks – some have huge ears like an elephant or else no ears at all, only holes. Some have three legs and others only have one. Some are riding upon donkeys and some upon pigs.

Such a strange procession was Shiva’s marriage party when it approached Parvati’s town. All the children, who had rushed out to greet them, with drums, and conches, ran away in fright. As soon as Parvati’s mother heard the news, she nearly fainted. For not only was her son-in-law’s marriage party made up of ghouls, but Shiva was practically naked, covered only in ash, with matted hair and snakes all over his body. How was it possible to give the most beautiful and tender Parvati, soft as a flower, to such a horrible husband?

She was thinking to herself that actually it was all Narada’s fault. He was the one who had suggested this gruesome match, telling them a batch of stories about the great and wise king of Yogis, Shiva. It was he who had arranged the marriage. The whole household was in a state of distress; but when Parvati heard about the frightful wedding party, she merely replied, ‘If it is my destiny to marry him, then why should I hesitate?’

All the townspeople were totally aghast as Shiva approached the house of Parvati; but no sooner had he entered her gate, then their horror changed to awe – for Shiva, and his Rakshasha associates, were instantaneously transformed into beautiful Gods – too dazzling to even behold. Shiva appeared in the finest of silks, and was ornamented from head to toe with gold, silver, and precious jewels – and so, the wedding took place with great joy and wonder. Then afterwards, Shiva brought Parvati down with him to the earthly level.

THE SIGNIFICANCE OF MAHASHIVRATRI

The divine union, which takes place when Shiva comes to meet Shakti, is Shivaratri. It represents enlightenment in absolute darkness, the evolution of creation in empty space, the manifestation of knowledge in Nirvikalpa. When the whole of Maya sleeps, this is what Sannyasins call Shivaratri. It signifies the passing of the entire universe and all worldly attachments into the unconscious state, where there is neither abode nor any sensual possibilities. This is the end of all directions into which the mind, the Sun, Moon, and Stars have all disappeared. Here, the fire of passion is extinguished and there prevails only Shoonyata. This state of consciousness is called Shiva or Shankara, the state of Siddha. But this is not the final state, the ultimate aim. Beyond Shoonyata, where everything is submerged, the universal consciousness which is Shiva, and the universal power which is Shakti, surrounded by Devas, Rakshashas, and Ghosts meet in Advait (union) Mudra in great bliss and happiness, fear and surprise on the highest summit of Mt. Kailash. Then, they return to the state of Shoonya. The last day of the dark fortnight, Shiva’s marriage party will have returned to its starting place. Sages, aspirants, and devotees are all aware of his departure and accept conscious Shakti in her most illumined state.

SHIVA THE FIRST YOGI

In the Yogic scriptures, Shiva is known as the first Guru or the Adi Guru of Yoga. His first disciple was Parvati, his wife. According to mythology, once, Lord Shiva was teaching Yoga to Parvati near the bank of a river. There was nobody else around, but a fish was listening with keen interest. Parvati saw it, and was happy that the fish, though a water animal, had a keen interest in Yogic philosophy. She prayed to Lord Shiva to transform the fish into a human being. So, the same fish was reborn as a man, and that man became famous in yogic history as Matsyendranath, the first of the Natha Yogis, who propagated Hatha Yoga to their disciples. Yogi Matsyendranath used to sit in a peculiar asana for meditation, which became famous as Matsyendrasana.

The second set of Yogic teaching was expounded to the Sapta Rishis, or the first seven sages. Yoga, here, does not mean a particular exercise or a technique; it is about the very science of creation, and how to take this piece of creation (you) to its ultimate possibility. This teaching happened on the banks of Kanti Sarovar, near Kedarnath. This is when the world’s first Yoga programme happened.

Mahashivratri is a festival that was chosen to honour Shiva, the Adi Guru, from whom Yoga originated. On this night, the planetary positions in the northern hemisphere are such that there is a natural upsurge of energies. If one just stays awake, and keeps one’s spine erect, throughout the night, it naturally pushes a person towards his spiritual peak.

TANTRA AND KUNDALINI YOGA

According to Tantra, and Kundalini Yoga, when Shakti is awakened, she arises in the form of divine energy to envelope Shiva – the totality of consciousness. This is called the cosmic embrace of Shiva and Shakti. Until she is awakened from her deep slumber, in the Mooladhara Chakra, Shakti lies dormant in the womb of primal nature (Moola Prakriti). When she is aroused, she forces herself into Sushumna. Like lightning, she rises up to unite with Shiva, in the Sahasrara chakra, where they become one. This is Shiva-Tantra.

In Shivaratri, however, the concept is reversed. This consciousness or Shiva comes down to unite with Shakti. Thus, they become one, but for the sake of the universe, they live as two and function as duality. In darkness, there is no light; in light there is no darkness – yet, still, the two remain together.

HOW TO CELBRATE SHIVRATRI

1. Observe fast on this day, taking only fruits and milk.

2. Perform elaborate Puja (worship) of Lord Shiva, and perform Rudrabhisheka. Chant various hymns and Bhajan (divine music) of Lord Shiva.

3. Use this day, to bring to your mind, the infinite ways your life has been blessed. In our obsession, with thinking on what we don’t have, we fail to see the infinite ways in which we are so positively blessed. The fact that you can read right now is a great blessing; ask someone who cannot see. Feel truly blessed and gratified, and express your thanks and devotion at the feet of Lord, by chanting the mantra, ‘Om Namah Shivaya,’ as many times as you can.

4. Practice Dhyana for longer periods, than the usual routine. Be one with your loving God, and revel in utter fulfillment.

5. Remain more introvert on this day – contemplating about the truths of life.

6. Go for Darshan of Lord Shiva where he is properly and regularly worshipped.

7. Try to get Darshan (visit) and Satsang (discourses) of some learned Mahatmas. Offer Sewa (donation) at Ashrams and Temples.

8. It is believed that anyone who utters the name of Shiva, during Shivratri, with pure devotion, is freed from all sins. He or she reaches the abode of Shiva and is liberated from the cycle of birth and death.

Om Shanti

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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).

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