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Balance the Masculine & Feminine within

 Deeper Symbolism of Pranayama   

IDA is the main channel on the left side of the body and is symbolically identified as the lunar channel (chandra nadi).  This channel has a cooling quality. Like the moon, it is also thought to have a changing character. It represents materiality, which is always changing. Symbolically, it represents the feminine quality.

PINGALA  is the main channel on the right side of the body and is symbolically identified as the solar channel (surya nadi). This channel has a heating quality. Like the sun, it is thought to have a steady, unchanging character and represents consciousness, which is unchanging and eternal.  It symbolically represents the masculine quality.

SUSUMNA is the central channel located in the center of the body. It extends from the root of the spinal column up to the top of the head. It is known as the ‘path of freedom’.

According to this symbolic system, when there is either too much or too little energy in either the right or left channels, our whole system will be imbalanced.  Character defects are related to conditions of excess or deficiency in either lunar or solar channels.  Specifically, insecurity, instability, depression, grief, and disillusionment may be connected to defects in the lunar channel.  On the other hand, anger, arrogance, impatience, and fanaticism may be connected to defects of the solar channel.  These imbalances are the result of blockages that obstruct the flow of prana in the susumna, and that keep prana out of balance in the lunar and solar channels.  From this perspective, the purpose of yoga practice is to bring the system into balance and remove the obstacles that prevent prana from entering the central channel.

Following this system, the lunar and solar channels (nadis) terminate in the left and right nostrils, respectively.  Thus, stimulating the lunar channel is said to cool the system down, but stimulating the solar channel is said to increase the heat in the system. The Nadi Shodna breathing technique (see August 27th post for technique) balances the right and left nostrils so that we breath equally from both sides.  In turn this balance of the nostrils brings balance to the right and left sides of the brain, resulting in a more balanced personality.

Yoga finishing series

. Finishing sequence

These finishing postures are deeply relaxing.  They cool you down,  establish the metabolic rate for the day, return the system to neutral, and bring all of the body’s systems into balance.  Most importantly, they work out any physical blockages or twinges that may be left over from the practice. Use Ujjayi breathing (explained in another post) during these inverted postures.

1.  Sarvangasana – Shoulder stand

Lie down, bring legs and feet together, arms at sides. Bend your knees, exhale and raise your hips and buttocks off the floor. Bring knees together over your chest.  Lift hips and back off floor and bring palms to hips, elbows firmly on mat. Now slide hands down to middle of back. Continue to raise your torso, hips and knees until your chest touches chin. Breathe evenly. Raise feet towards the ceiling. Press both palms into back and straighten and stretch body from armpits to the toes. Spine should be totally straight, elbows in and chest expanded.  Hold for at least 10 breaths. Inhale, and prepare to change position.

2.  Halasana – Plough

Exhale, lower legs over head to the floor. Keep feet together. Release hands and extend arms along the floor, with fingers interlaced. Press shoulder blades together. Keep neck relaxed at gaze at he the heart. Lift chest to relax the throat. Take 5 breaths. Inhale, prepare to change position to next posture.

3.  Karnapidasana – knee to ear 

Exhale, lower knees to floor alongside the ears. Arms remain extended on the mat. Take 5 breaths.   

4.    Urdhva Padmasana – upward lotus

Inhale, raise legs back up into shoulder stand. Supporting back with the hands again. Exhale, using the hands to put the legs into full lotus. Folding right leg in 1^st then bring th left leg over the right. (or simply cross the legs). Reach up and support knees with the hands. Take 5 breaths.

5.  Matsyasana - fish

Exhale, release arms, palms down on floor along side. Keeping the legs the same, either in full lotus or crossed, roll down out of the posture. Inhale, put elbows alongside and use the arms, arch the chest up and press up onto the crown of the head. Exhale, press knees to floor and grab big toes if legs are in lotus; if folded rest hands on inner thighs. Hold 5 breaths.

6.  Uttana Padasana – flying fish

Exhale, unwrap legs, and extend straight out at about a 45° angle. At the same time, extend the arms, palms together. Hold for 5 breaths.  Release and sit up. Rest in child’s pose.

7.  Sirshasana – headstand

Kneel on the floor . Clasp inside of your left elbow with right hand and inside of right elbow with left hand. Place elbows on the floor. Release hands and interlock fingers to form a cup with hands. Place joined hands on the floor forming a triangle between hands and elbows. 

Put crown of the head on the floor, so that back of the head touches your cupped palms. 

Push up onto balls of the feet and straighten knees. Heels up off floor, walk feet towards your head.

Exhale, bring knees toward chest. Then, push legs upwards off the floor, heels close to buttocks.

Beginners should stop here or practice against a wall.

Press elbows to floor and lift your shoulders up. Exhale, and slowly swing knees up in a smooth arc, until  thighs are parallel to floor. 

Continue to move the knees upward, slowly bringing them to point to the ceiling. Hold for a few breaths. Make sure spine is straight. Tighten buttocks.

Move into final posture by straightening knees to bring body into a vertical line. Point toes to ceiling and keep thighs, knees, and toes together. Should balance weight on the crown of the head, using forearms and hands only to support.  Hold for 10 breaths, working up to 2 minutes. 

Coming out of the pose:  Keep legs straight and together. Lower them until toes rest on floor. Bend knees, kneel and sit on calves . Rest forehead on the floor for a few moments before sitting up.

8.  Padmasana – lotus

Sit with legs extended in front of the body. Slowly bend one leg and place the foot on top of the opposite thigh.  The sole should face up and heel should be close to pubic bone. When comfortable, bend the other leg and place the foot on top of opposite thigh. Ideally, both knees should touch the floor.  Hands on the knees . Close the eyes and relax the entire body.

9.  Shavasana – Corpse

Lie flat on back with arms about 15 cm away from body, palms face up. Legs slightly apart. Close the eyes. Head and spine in a straight line. Relax the entire body and stop all physical movements.

Become aware of the breath, rhythmic, relaxed, a natural. Rest here for at least 5 minutes.

Intro to Mantras

                                                  Introduction to Mantras  ‘the mystic sound’

                                                                                                   

Building awareness and reaching into the depths with vibrations and chanting.

Every element in the universe is in a constant state of vibration. Although our human senses can perceive only a small fraction of this infinite range of vibrations, this is an ocean of vibrations that we cannnot perceive with our five senses, but we should realize that they affect us and our health. 

Human health and consciousness are dependent on unheard universal vibrations in unexpected ways. When we commune with nature, watching the ocean’s waves or gazing at the stars,  we absorb this radiations and have a positive feeling. 

In yogic practices, the growth of our awareness progresses with the help of these positive vibrations.  There are various effective techniques used in yoga which benefit healing, concentration and meditation. Vibrations generated through chanting are fundamental instruments for altering the psyche.  Mantra is defined as a sound or series of sounds having physical, psychic, or spiritual potency when recited in a certain manner.

Additional benefits:

1. purifies the impure mental body and brings energy up to the throat chakra
2. keeps us focussed in the present moment
3. uses the power of words and belief
4. silences the mind so that inner guidance can switch om
5. cleans the negative thoughts out of the mind and creates space for more positve thoughts
6. proven to streangthen the immune system
7. stimulation of the thalamus and the hypothalamus

Vibrations for healing:

Bhramari Chanting – in Sanskrit means female bee

Benefits: 

-       recommended when recovering from an illness or operation to speed up healing.

-       works at the deepest level where only vibrations can reach, so should be practiced by everyone in order to benefit from its relaxation and deep healing effects.

-       soothes the nervous system, promoting inner balance and harmony

-       reduces  tension, thereby reducing high blood pressure, insomnia, anger and anxiety

-       strengthens the throat and tonsils by impoving ciruculation and voice

-       massages and balances the thyroid gland

-       improves memory, concentration, and meditative state

Technique:

-       sit with straight spine and hands placed on the lap. Lips are closed and teeth are separated.  

-       tip of the tongue lightly touches the roof of the mouth.

-       take a deep breath and exhaling slowly make a low humming sound, feeling the vibrations in the head.

-        allow the inhalations to start automatically. Inhaling deeply and repeat 3 times

OM chanting

‘OM’ is the symbol or verbal expression of creation and is present with some variations in all faiths. It is not given any specific definition but is thought to be a cosmic or primordal sound. (exp. ‘amen’ and ‘amin’)

Benefits:

-       generates certain vibrations that have a deep and profound effect

-       increased concentration and memory

-       reduced levels of fatigue

Technique: 

-       inhale deeply, then start exhalation with the chant of ‘O’, slowly tapering it into ‘M…’

-       continuing until exhalation is complete

-       abdominal wall goes inward gradually as one chants, slowly expelling air from the chest

Transformatinal Meditation techniques

Meditation techniques of Transformational Yoga

Meditation is any method that gives us an experience of the para nature; when the ego dissolves and there is transformation and the consciousness is lifted.

1. Energy usually stabalizes in the lower chankras, but it is brought upwards through self-observation when the para nature is turned on. This results in a more positive elastic nature, better concentration, and emotional stability.

2. Types of meditation include:

    a)  Raja yoga –uses wisdom oriented techniques and is concentrated in the 3^rd chakra or mental    

         body.  (exp. Buddism is one type of Raja yoga)

     b)  Bahkti yoga –is heart oriented and connected with the 4^th chakra of psychic awakening

     c)  Karma yoga –is action oriented

     d)  Sankia (Giana) yoga – works with the higher chakras and concentrates on the divine within  

          us. Listen and feel the peace inside, follow the inner guru and enlightenment happens. 

          Respect the divine within and in everybody else.  (exp. Sri Aurobindo)

3.  Meditation is prevented by too many toxins in the body. We must first purify the lower chakras.

     a)  1^st chakra purification – asanas and eliminating bad physical habits

     b)  2^nd chakra purification – pranayama and bandhas

     c)  3^rd chakra purification – mantra creates vibrations and energy can rise up

     d)  4^th chakra purification – devotion, prayer, and right intentions

4.  Observation. Think on a different level. When in a difficult situation stop and observe before   

      you blindly react.  This gives you time to switch into the para body and immediately transforms 

      negative energy into positive wisdom. Normally we react to outside influences in a state of 

      unconsciousness, but with self awareness we are able to jump to a higher consciousness.

5.  Dharana – concentration is the first step of meditation.

     By purifying the mental body with mantras decision  making becomes clearer and observation   

     powers are awakened. When there is a higher frequency of vibration concentration is easier.

6.  Dyana – is the 2^nd step of meditation. Involves observation and awareness of the 4 bodies.

     a)  physical body – relaxing the muscles, spine straight, feeling the energy flow

     b)  prana body – watching the breath, balanced emotions, surrendering desires

     c)  mental body – watch the thinker or the true self, stay in the present, and surrender the ego

     d)  psychic body – look what is in your heart and allow unconditional love to enter

7.  Ask yourself:  What is your purpose here? Who is your true self?

8.  Samadhi state is our goal – dynamic meditation throughout life, constant awareness.

      (exp. Walking meditation)

9.  Internal Law

     a)  let go of the ego in order to learn, be open and innocent like a child

     b) thinking you already know everything is a big block,  ‘deadness’ and mental body blockage

     c)  strive to be an endless learner, open to new dimensions

     d) the inner journey never ends is the right yogic attitude

     e) good within attracts good without, the same for bad

     f) the true you is awakened when you switch off the ego

The Pranic Body

                                   FIVE PRANAS  and breathing techniques for balancing them.
 

Five Pranas-  are profoundly effected by lifestyle. Physical activites like sleep, work, exercise, diet, and sexual activity all impact the flow of prana in the body. Emotions, thoughts, and imagination also have a strong impact on the pranic body.  One feels drained of energy when irregularities in lifestyle, bad diet and high stress levels deplete and block the pranic flow.  If this continues it eventually leads to disease and dysfunction in the particular areas of the body where the pranic flow is most obstructed.  Pranayama techniques help to reverse this process, energizing and balancing the pranas. It is best to practice pranayamas after yoga asana (postures) practice.

A. Apana prana

1-connected to the 1st and 2nd Chakras

2- eliminates toxins with a downward energy flow exp)feces, urine, menestration, sweat…

3- force which expels the breath

4- if too weak:  libido is low, constipation, skin problems, kidneys, urinary infectins, IBS, sexual dysfunctions, reproductive problems…

5- located below the navel region

6-provides energy for large intestines, kidneys, anus and genitals

7- benefits from apana activation: sit up straight and place hands below the navel, inhale through the nose, hold 10 seconds while concentrating on the lower abdomen, then exhale fully from the nose. (repeat 3 times)

B. Samana prana

1- connection with the 3rd chakra and located between the heart and navel.

2- governs digestive system, metabolism, liver, pancreas and stomach and their secretions

3- responsible for the production, distribution, and storage of food energy and nutrients

4- if unbalanced:  weight gain or loss, tired, vomiting, poor digestion, diareeha

5- blockages lead to: depression and low body image

6- benefits by doing ‘Kapalabhati’ breathing 100 times.

7- relates to Kundalini and expansion of consciousness

C. Maha prana (prana prana)

1- connected with the 4th chakra and the heart

2- located in the thoracic area of the chest

3- fuels the heart and lungs with energy for non-stop functioning

4- force which draws the breath in

5- when balanced: emotional balance and calmness, stability, shock absorption for stress response.

6- if too weak at risk for: heart attack, asthma, allergies, unstable blood pressure

7- benefits by doing ‘Bhramari’ (humming bee breath) , mantras, and Maha breathing technique with hands on the chest inhaling, hold breath for 10 sec.and concentrate with full awareness on the expanded area of the chest, then exhale through the nose.

D. Udana prana

1- energy rises upwards from the upper 4^th, 5^th,  6^th,  and 7th chakras; lifts the energy like a flame

2- governs the neck and head regions activating all of the senses.

3- is responsible for posture, sensory awareness and the ability to respond to the environment

4- promotes spiritual progress and awakening of the kundalini

5- by using yogic techniques to purify the body toxic pockets are cleaned out and space is created allowing udana to be activated and thus pure energy can rise up

6- inverted asanas bring udana up but should not be practiced too soon or else toxins will rise up and cause headaches.

7- benefits from udana activation technique: place hands on the head, inhale through nose, hold 10 secs., exhale through the mouth (repeat 3 times)

E. Vyana prana

1- energy network that connects all 7 chakras and distributes energy created by yoga practice

2- pervades the entire body, controlling movement and coordinating the other pranas

3- also responsible for the circulation of hormones and the nervous system

4- if vyana is balanced you are stimulated by light asana practice and do not require more vigorous Ashtanga style yoga, which may cause energy build up (if vyana is low ) without enough distribution leading to stress.

5- benefits from Nadi Shodhana pranayama which stimulates it (see previous post)

*material adapted from Swami Vidyanand's Transformational Yoga and Swami Saraswati's 'Asana, Pranayama, mudra, Bandha'

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