Depression is a negative state of mind that takes many forms, from the short-lived feelings of sadness. Actually, depression is man’s own creation. Beginning with a child till one attains a tottering old age this mental depression can arise out of any event or situation whatsoever. We are not satisfied with whatever we have. Our wishes, desires and hopes are unlimited. Whenever our desires are not satisfied, at that time ego of our mind feels hurt and responds by a reaction. In Shrimad Bhagavad Gita Lord Shri Krishna has said that mind is the source of happiness or unhappiness. What type of thoughts we accumulate in mind becomes the source of our happiness or unhappiness.
MIND & ITS FACULTIES
Mind is nothing but a collection of Samskaras (impressions). Mind / Manas, Intellect / Buddi, Memory Chitta, Ego / Ahamkara are four functional aspects of the mind. These are four different forms of the same element operating in four different working fields. When the mind does Sankalpa-Vikalpa (will-thought and doubt), it is called Mind; when it discriminates and decides, it is Buddhi; when it is the storehouse of Samskaras and seat of memory, it is Chitta; when it self-arrogates, it is Ahankara. Whatever work (Karma) we do, any incident we see or hear, it reaches our mind, intellect & memory through our working organs (Karmendriyas) & sense organs (Jnanendriyas). It gets embedded in our memory in the shape of subtle form (Sanskar). In fact, our memory is a treasure or bank of all our good & bad Karmas & this memory (Thoughts) is actually our personality. Yog is the main approach for development of personality.
HOW TO COUNTER DEPRESSION
To bring the depression down, first look at why you are depressed. Try to change the nature of mind & emotions. Trust life. When you are emotionally down, think of a happy incident. Always entertain healthy & positive thoughts. Insecurities indicate you to be creative & alert. Lots of people fear failure, death, insecurity & rejection. Understand that when one door closes another opens. Just think it is matter of time that failure is only postponed success. If you bring this energy into your life, it will give you methods of handling any difficult situation. So when fear happens, do not get indentified with it. Just watch it. Witness your fear. Fear is actually just a thought or word. Explore yourself & learn to trust that insecurities, fear & failures are inviting you be creative & making you stronger. We should live in realistic world & stay away from the superiority complex, the inferiority complex & a mix of the both. A slightly clouded sky will get cleared with sunrise. But a sky, which is full of tornado and typhoon, will create terrible destruction before it gets cleared.
YOGA
Control of thought waves in the mind is yoga. In the Yoga Sutra, Saint Patanjali states that our inner obstacles create mental distraction, which in turn leads to depression. These inner obstacles can be removed by the practice of Asana, Pranayama & Meditation. Yoga helps in providing freedom from the negative thoughts and creates an atmosphere of positivity all around. The entire nature is made up of three qualities of Sattva, Rajas and Tamas (purity, activity and ignorance). People with Tamasic Depression lack life force or Prana. Yoga postures will activate and move Prana in the body, open the heart center, stimulate and nervous system and balance the body-mind-spirit. Vigorous practices such as repeated Sun Salutation (Surya Namaskar), Flexibility Exercises, Sravangasana, Matsyasana, Halasana, Dhanurasana, Vajrasana, Ushtrasana, Shavasana poses can be therapeutic & stimulating and help fight Tamas. The body and mind are so occupied with the practice of these asanas that it's hard to brood.
NOTE
When teaching vigorous practices to students with depression, don't worry much about proper alignment as long as they aren't doing anything that might cause an injury. It’s better to have them just do the practice and focus on the movement of the breath. These will clear all depression and will surely enlighten the life by rejuvenation and lightening the lamp of hopeful life.
PRANAYAMA
Regular practice of Pranayama increases the mental energy; develops thought-control and thought-culture. This calms the mind, makes the mind steady, reduces stress, alleviates anxiety & helps in concentration and meditation. By Pranayama, the mind gradually moves from the gross to the subtle. When some evil thought disturbs your mind, do Pranayama. The thought will leave you immediately. Pranayamas like Bhramari, Shitali, Shitkari, Kapalabhati, Nadi Sodhana can help in treatment of depression. Bhramari Pranayama helps in rejuvenating the brain and keeps the body active. Shitali, Shitkari Pranayama reduces the anger. Kapalabhati Pranayama makes the brain lighter. Nadi Sodhana Pranayama purifies the Nadis as a result, the pranas are smooth & mind is peaceful.
MEDITATIONMeditation reduces stress, calms the mind, reduces negativity and creates a positive mental attitude. One should sit for meditation early morning, at noontime, in the evening and at night for 15 to 20 minutes. The patient should go on repeating to his mind “I am quite well, I am quite healthy, I am quite composed.” He should continue thinking that all around is beautiful, all around is auspicious, and then everything will turn out beautiful, healthy, sound and happy.
SOME MORE SUGGESTIONS
· One should go for a long walk in the early morning hours in clear atmosphere.
· It is advisable to consume fresh vegetables, fresh juices of fresh fruits, sprouted grains & skimmed milk without cream. Drink lots of water daily.
· Eat at least three meals per day. Skipping meals promotes high stress and low energy. Eat protein with every meal. Eat complex carbohydrates such as brown rice.
· A study of good books, company of people of matured thought and positive thinking, company of people who can infuse faith, inspire and leave deep impression would be of much help.
· By approaching a psychiatrist, for timely advice and treatment.
AVOID
Tamsic thoughts, negative thinking, day dreaming, sexual thoughts, short breathing, wrong method of breathing, anger, worry, excessive happiness, excessive sorrow, spicy food, fried food, sugar, junk food, white flour, cookies, cake, caffeine alcohol, smoking, extreme sleeping or sleeplessness. Alcohol can worsen depression, anxiety, and sleep problems.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: 09849772485 Ph:-040-65173344 Email: yogashaastra@gmail.com
Tuesday, February 24, 2009
Saturday, February 14, 2009
YOGA & FROZEN SHOULDER
Frozen shoulder is also known as adhesive capsulitis. A person with adhesive capsulitis has inflammation of the shoulder joint. The inflammation causes joint stiffness and decreased range of motion of the joint. As the condition worsens, the range of motion in the shoulder significantly reduces. It is as if you stitched the folds of a tablecloth, you wouldn't be able to open the cloth up to its full size. Diabetes, shoulder trauma (including surgery), a history of open-heart surgery, hyperthyroidism and a history of cervical disk disease are all associated with an increased risk of this problem.
BASIC SHOULDER INTRODUCTION
The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. It is made up of three bones which are connected by muscles, ligaments and tendons. The round end of your upper arm bone (humerus) fits into a shallow groove on your shoulder blade (scapula). The shoulder is a ball-and-socket joint. It is easily subject to injury because the ball of the upper arm is larger than the shoulder socket that holds it. Generally socket is little bigger than the size of the ball, so that ball can fit inside the socket and easily move around. One way of picturing this joint is to think of a golf ball on a tee. Therefore, the exercise of moving shoulder up and down, forward and backward, arms rotation in a circular motion or hinge out and up away from the body are very important to keep the shoulder mobile.
YOGIC EXERCISES
The exercises below are a boon for frozen shoulder & neck pain. These help you to restore full & pain free range of motion and function to your shoulder. The good thing about these exercises is that these involve easy & slow stretching movements that require you to focus on your body. This focus will help you to pay attention to your body and any pain that may come from the stretching. It helps to warm up your shoulders and their smooth movement. It is important to be careful, patient and persistent. Initially do these exercises multiple times a day by connecting body, breath & mind. These will bring positive energy into the shoulders.
SITTING POSITION- VAJRASANA
1. Keep your arms at the sides, keep them straight and loose. Raise shoulders up and down with the breath. Up is inhale down is exhale. Do not bend the elbows. Repeat the process 7-10 times.
2. Rotate the shoulders back to front 7-10 times, then reverse, front to back 7-10 times, do with the breath. Up is inhale down is exhale. Arms are hanging loose at the sides.
3. Fingers on the shoulders, rotate them front to back7-10 times and then reverse 7-10 times. Do with the breath. Up is inhale down is exhale. Start out with very small circles and then make then bigger and bigger circles as your shoulder becomes free.
4. From Vajrasana gently stand on the knees. Cross the arms in the front, inhale, raise them up over the head & exhale. Bring them down from the sides. Repeat 7 times clockwise & 7 times anti clockwise. Do the same thing from the sides.
5. Now sit back in Vajrasana. Inhale and raise your arms up over the head, press the palms together as hard as you can, then keep pressing them & bring them down in front of the chest, while exhaling. Repeat 7-10 times.
6. Arms are apart, palms are facing towards each other, fingers together. Put anti pressure on the upper arms & bring the palms closer to each other at a distance of 6 to 8 inches while inhaling, then relax. Do 7-10 times.
7. Inhale, take your right arm down over the right shoulder behind the neck. Exhale, take your left hand from down behind the back. Try to hold your hands in a hook shape & pull them in the opposite. Try to remain in the position to the count of three breaths. Then reverse the position & do the same with the other side. Repeat 3 times each side (use a belt if hand does not come half way down the back).
8. Bring right arm in front of the chest by bending the elbow. Cross the left arm under the right arm. Hook the elbows and place hands as close as you can in a prayer position. Keep the hands near the nose. Do normal breathing. Now start with the left arm. Repeat 3 times each side.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.Mobile: 09849772485 Ph:-040-65173344 Email: yogashaastra@gmail.com
BASIC SHOULDER INTRODUCTION
The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. It is made up of three bones which are connected by muscles, ligaments and tendons. The round end of your upper arm bone (humerus) fits into a shallow groove on your shoulder blade (scapula). The shoulder is a ball-and-socket joint. It is easily subject to injury because the ball of the upper arm is larger than the shoulder socket that holds it. Generally socket is little bigger than the size of the ball, so that ball can fit inside the socket and easily move around. One way of picturing this joint is to think of a golf ball on a tee. Therefore, the exercise of moving shoulder up and down, forward and backward, arms rotation in a circular motion or hinge out and up away from the body are very important to keep the shoulder mobile.
YOGIC EXERCISES
The exercises below are a boon for frozen shoulder & neck pain. These help you to restore full & pain free range of motion and function to your shoulder. The good thing about these exercises is that these involve easy & slow stretching movements that require you to focus on your body. This focus will help you to pay attention to your body and any pain that may come from the stretching. It helps to warm up your shoulders and their smooth movement. It is important to be careful, patient and persistent. Initially do these exercises multiple times a day by connecting body, breath & mind. These will bring positive energy into the shoulders.
SITTING POSITION- VAJRASANA
1. Keep your arms at the sides, keep them straight and loose. Raise shoulders up and down with the breath. Up is inhale down is exhale. Do not bend the elbows. Repeat the process 7-10 times.
2. Rotate the shoulders back to front 7-10 times, then reverse, front to back 7-10 times, do with the breath. Up is inhale down is exhale. Arms are hanging loose at the sides.
3. Fingers on the shoulders, rotate them front to back7-10 times and then reverse 7-10 times. Do with the breath. Up is inhale down is exhale. Start out with very small circles and then make then bigger and bigger circles as your shoulder becomes free.
4. From Vajrasana gently stand on the knees. Cross the arms in the front, inhale, raise them up over the head & exhale. Bring them down from the sides. Repeat 7 times clockwise & 7 times anti clockwise. Do the same thing from the sides.
5. Now sit back in Vajrasana. Inhale and raise your arms up over the head, press the palms together as hard as you can, then keep pressing them & bring them down in front of the chest, while exhaling. Repeat 7-10 times.
6. Arms are apart, palms are facing towards each other, fingers together. Put anti pressure on the upper arms & bring the palms closer to each other at a distance of 6 to 8 inches while inhaling, then relax. Do 7-10 times.
7. Inhale, take your right arm down over the right shoulder behind the neck. Exhale, take your left hand from down behind the back. Try to hold your hands in a hook shape & pull them in the opposite. Try to remain in the position to the count of three breaths. Then reverse the position & do the same with the other side. Repeat 3 times each side (use a belt if hand does not come half way down the back).
8. Bring right arm in front of the chest by bending the elbow. Cross the left arm under the right arm. Hook the elbows and place hands as close as you can in a prayer position. Keep the hands near the nose. Do normal breathing. Now start with the left arm. Repeat 3 times each side.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.Mobile: 09849772485 Ph:-040-65173344 Email: yogashaastra@gmail.com
Friday, February 13, 2009
REJUVENATE WITH DIAPHRAGMATIC BREATHING
Diaphragm is the chief organ controlling the breathing process in our body and is located just underneath the ribs. It separates the chest cavity from the abdomen. To breathe diaphragmatically, or with the diaphragm, one must draw air into the lungs in a way, which will expand the stomach and not the chest & no pressure should be felt in the lungs. When we inhale, fully and deeply, our diaphragm moves downward & the belly, lower ribcage and lower back all expand. When we exhale completely, diaphragm moves upward & the belly goes in. We take more oxygen inside & release more carbon dioxide with each breath. It helps to detoxify our inner organs, promote blood flow and pump the lymph more efficiently through our lymphatic system. Since lymphatic system is an important part of our immune system, it helps to harmonize our nervous system & a feeling of rejuvenation is experienced with this relaxed breath. Actually, it has a great impact on our overall health.
HOW TO CULTIVATE DIAPHRAGMATIC BREATHING
We’ll do two Asanas to learn diaphragmatic breathing; these are Makarasana (the crocodile pose) & Shavasna. One can learn Diaphragmatic breathing in sitting as well as in standing posture.
POSITION TO PRACTICE MAKARASANA
Lie face down on the abdomen on the floor or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in, facing towards each other. If it is not comfortable then bring the legs slightly closer & the tips of the big toes should touch each other. Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder), Rest your forehead on your forearms. Keep the upper chest slightly uplifted from the floor, neck straight & let the shoulders relax. In this position, it is not possible to do chest breathing. Close your eyes and relax the whole body.
TECHNIQUE
Take your attention away from all places & bring it to the place where you are lying down… Be aware of only the space your body is occupying from head to toe… now bring your awareness to the breath… Observe your breath without judgment as it moves in and out of the body… Breathe gently… slowly… smoothly. .. Let there be no jerks… no breaks …in your breathing… Let it flow like a smooth stream… Let it slow down…While inhaling, feel your abdomen gently pressing against the floor or the bed… While exhaling, feel the abdomen release back toward the spine… Observe how that area gently touches the ground as you inhale… how it lifts from the ground as you exhale… Continue to observe the rise and fall of the stomach and navel area, with the gentle rhythm of your breathing… observe which muscles are moving to constitute that movement… When resting on your stomach and breathing in this manner, the lower back and the sides of the rib cage also expand… Attempt to release any muscle tension in the back to allow the breath to deepen… By observing that, learn to breathe correctly, so that you may always breathe in this manner… After 5 minutes or so, come out of the pose slowly & gently roll over & lie on the back in Shavasana.
SHAVASANA
Keep your feet apart about 3-4 inches, turn the toes sideways, arms are little away from the body, palms are facing upwards. Let the entire body relax. Continue breathing diaphragmatically as you were breathing in the Crocodile position… Breathe gently… slowly… smoothly… no jerks in your breathing… no break in your breathing… Observe the process of the diaphragm relaxing… contracting… observe the rise and fall of the stomach and the navel area… Now place your left palm in the center of your bosom and right palm on the stomach. Observe your left palm is still & your right palm is moving up & down on its own… after 1-minute or so, keep your left palm down with palm facing upwards. The right palm is still on the stomach. Feel the movement in your right palm for sometime…now keep the right palm down in its original position… Observe the flow of your breath, as though your breath is flowing through your whole body from top to toes and toes to top… Inhale a feeling of fullness, relaxation, peace and purity… Exhale all your tensions and stress. If you do these two exercises for 10-15 minutes each daily, you’ll see lots of changes in your body & mind & you’ll experience a new life.
FURTHER SYSTEMATIC RELAXATION
Bring your attention to place where you are lying, Be aware of the space your body is occupying from head to toe, Be aware of only this moment in time & relax the whole body part by part. Let the different parts go limp as if you have no control over your body.
SEQUENCE
Focus your mind on the forehead… eyebrows… eyes… nostrils… cheeks… jaw and the corners of your mouth… chin… neck… neck joint… shoulders… shoulder joints… upper arms… elbows… lower arms… wrists… hands…fingers… fingertips. ..
Now back from fingertips… fingers… hands… wrists… lower arms… elbows… upper arms… shoulder joints… shoulders… chest,… heart area… stomach… navel… abdomen… pelvis… thigh joints… thighs…knees… calf muscles… ankles… feet…toes…
Now in the reverse order up the body
Toes… feet… ankles… calves… knees… thighs… thigh joints… pelvis… abdomen… navel… stomach… heart area… chest… shoulders… shoulder joints… upper arms… elbows… lower arms… wrists… hands…fingers… fingertips…
Now back from fingertips… fingers… hands… wrists… lower arms… elbows… upper arms… shoulder joints… shoulders… neck joint… neck, chin… jaw & the corners of your mouth… cheeks… nostrils… eyes… eyebrows… forehead..
Stay in this position for some more time. Whenever you wish, get up. For that first turn to left side for few seconds then slowly sit up. You’ll feel fresh, energetic & rejuvenated for the whole day.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.Mobile: 09849772485 Ph:-040-65173344 Email: yogashaastra@gmail.com
HOW TO CULTIVATE DIAPHRAGMATIC BREATHING
We’ll do two Asanas to learn diaphragmatic breathing; these are Makarasana (the crocodile pose) & Shavasna. One can learn Diaphragmatic breathing in sitting as well as in standing posture.
POSITION TO PRACTICE MAKARASANA
Lie face down on the abdomen on the floor or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in, facing towards each other. If it is not comfortable then bring the legs slightly closer & the tips of the big toes should touch each other. Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder), Rest your forehead on your forearms. Keep the upper chest slightly uplifted from the floor, neck straight & let the shoulders relax. In this position, it is not possible to do chest breathing. Close your eyes and relax the whole body.
TECHNIQUE
Take your attention away from all places & bring it to the place where you are lying down… Be aware of only the space your body is occupying from head to toe… now bring your awareness to the breath… Observe your breath without judgment as it moves in and out of the body… Breathe gently… slowly… smoothly. .. Let there be no jerks… no breaks …in your breathing… Let it flow like a smooth stream… Let it slow down…While inhaling, feel your abdomen gently pressing against the floor or the bed… While exhaling, feel the abdomen release back toward the spine… Observe how that area gently touches the ground as you inhale… how it lifts from the ground as you exhale… Continue to observe the rise and fall of the stomach and navel area, with the gentle rhythm of your breathing… observe which muscles are moving to constitute that movement… When resting on your stomach and breathing in this manner, the lower back and the sides of the rib cage also expand… Attempt to release any muscle tension in the back to allow the breath to deepen… By observing that, learn to breathe correctly, so that you may always breathe in this manner… After 5 minutes or so, come out of the pose slowly & gently roll over & lie on the back in Shavasana.
SHAVASANA
Keep your feet apart about 3-4 inches, turn the toes sideways, arms are little away from the body, palms are facing upwards. Let the entire body relax. Continue breathing diaphragmatically as you were breathing in the Crocodile position… Breathe gently… slowly… smoothly… no jerks in your breathing… no break in your breathing… Observe the process of the diaphragm relaxing… contracting… observe the rise and fall of the stomach and the navel area… Now place your left palm in the center of your bosom and right palm on the stomach. Observe your left palm is still & your right palm is moving up & down on its own… after 1-minute or so, keep your left palm down with palm facing upwards. The right palm is still on the stomach. Feel the movement in your right palm for sometime…now keep the right palm down in its original position… Observe the flow of your breath, as though your breath is flowing through your whole body from top to toes and toes to top… Inhale a feeling of fullness, relaxation, peace and purity… Exhale all your tensions and stress. If you do these two exercises for 10-15 minutes each daily, you’ll see lots of changes in your body & mind & you’ll experience a new life.
FURTHER SYSTEMATIC RELAXATION
Bring your attention to place where you are lying, Be aware of the space your body is occupying from head to toe, Be aware of only this moment in time & relax the whole body part by part. Let the different parts go limp as if you have no control over your body.
SEQUENCE
Focus your mind on the forehead… eyebrows… eyes… nostrils… cheeks… jaw and the corners of your mouth… chin… neck… neck joint… shoulders… shoulder joints… upper arms… elbows… lower arms… wrists… hands…fingers… fingertips. ..
Now back from fingertips… fingers… hands… wrists… lower arms… elbows… upper arms… shoulder joints… shoulders… chest,… heart area… stomach… navel… abdomen… pelvis… thigh joints… thighs…knees… calf muscles… ankles… feet…toes…
Now in the reverse order up the body
Toes… feet… ankles… calves… knees… thighs… thigh joints… pelvis… abdomen… navel… stomach… heart area… chest… shoulders… shoulder joints… upper arms… elbows… lower arms… wrists… hands…fingers… fingertips…
Now back from fingertips… fingers… hands… wrists… lower arms… elbows… upper arms… shoulder joints… shoulders… neck joint… neck, chin… jaw & the corners of your mouth… cheeks… nostrils… eyes… eyebrows… forehead..
Stay in this position for some more time. Whenever you wish, get up. For that first turn to left side for few seconds then slowly sit up. You’ll feel fresh, energetic & rejuvenated for the whole day.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.Mobile: 09849772485 Ph:-040-65173344 Email: yogashaastra@gmail.com
Monday, February 2, 2009
SWADHYAYA (THE STUDY OF ONE’S OWN SELF)
Studying one’s own personality through introspection is Swadhyaya. This is the fourth of the five Niyamas in the Maharishi Patanjali’s Yoga Sutras. Swa means ‘Self’ and Adhyaya means ‘Study’. Self-study means inquiring into your own nature, the nature of your beliefs & the nature of the world’s spiritual journey. It is the journey of self-discovery, self-understanding, self-transcendence, self-awareness & self- change. When we practice Swadhyaya, we begin to dissolve the illusory separation we often feel from our deeper self, from those around us and from our world.
HOW TO BEGIN SWADHAYA
Swadhyaya is about taking time to know ourselves better. It begins with the careful observation of one’s thoughts, feelings & motives. You accomplish this by studying sacred texts & keep teaching to the self through yoga, pranayama & meditation. Through self- study, you can see which thoughts, actions, words & experiences bring you closer to the core your realself. However, I am mentioning three very simple techniques below.
SWADHAYA THROUGH YOGA
Yoga is a philosophy of life, which is not restricted to just Asanas and Pranayama. It is a path of all-round development of an individual’s physical, mental, emotional and spiritual self. As the Vishnu-Purana states that self- study and yoga are not ultimately two separate things but both arise together from each other. Through Yoga and study, we have a chance to observe how our bodies, breath, mind and emotions have responded. For example, when you do a Yoga pose, you follow instructions. You learn as to how to get into the pose and how to align all body parts in tune with gravity. This is just the knowledge and the foundation of the yoga posture. But the power of the practice comes when we add observation or consciousness to the knowledge i.e Swadhyaya. Though consciousness already exists in the body, it needs to be tapped through Swadahaya. Then in each pose, we align the body mindfully in tune with gravity for maximum balance, space and freedom to the spine, inner organs and to the breath. This observation leads to a deeper understanding and a communion with each asana. Same way you can add the quality of curiosity, observation and exploration in each step of your life. Whatever you do, do it mindfully & consciously instead of doing it mechanically. Its true that mechanical repetition only dulls but where there is profound attention one never stops seeing deeper and deeper. The next time you step into your Yoga pose or in your daily routine, add Swadahaya into it.
SWADHAYA THROUGH PRANAYAMA
Our breathing not only connects us with the outer world, but it also connects our body, mind, emotions and spirit. Sit quietly with eyes closed and spine erect but supple. Begin to relax more and more into this very simple posture. Simply follow the breath going in and out of one's nose. Then follow the actual movement of the air into and out of one's lungs. Observe the body & sense where the breath is taking place in the body. Does it take place in the shoulders, the chest, or the lower abdomen? Do my shoulders go up when I inhale? Does my belly go out or in? Do I feel my breathing in my ribs, my back, my pelvis? As I sense my breathing, do my inhalations and exhalations take place evenly and harmoniously, or do they seem to pull in one direction or another? What tensions do I feel? What does my breathing "sound" like? As I sense the location of my breathing, do I feel peaceful, agitated, angry, joyful, sad, bored or willful? Am I being stubborn or rigid in my thinking? What am I feeling and thinking? In addition, at the more advanced levels of this work with breathing, one can even sense a certain quality of energy that seems to enter with each breath, and one can follow the movement of this energy in one's body. The purpose here is simply to observe--not to analyze, judge, or manipulate. Do self study at least 20 minutes at the beginning of each day.
SWADHAYA THROUGH PRIVATE DIARY
Following are a few questions, you can ask from yourself before going to sleep & write down all the answers honestly in your private diary. Every day make corrections wherever you feel it is required to manage yourself, which will in turn lead you to the path of success.
1. What time do I get up?
2. How much time I spend in the bathroom?
3. How much time I spend on Yoga, Pranayama, Meditation or some other exercise?
4. How much time I devote towards reading of religious scriptures?
5. How many times I lose my temper and for how long?
6. How many time I lied and why? and did I repent on it?
7. What are the qualities and values of life am I looking for and in what way should I cultivate?
8. What all bad habits I have in me and what corrective measures I have been taking?
9. Do I have cordial relations with my colleagues in the office and also with my family members?
10. Did I do any selfless service in the day?
11. Have I given someone any monetary help in the day?
12. Did I have my meal in the evening with my family?
13. Did I pray along with my family members before going to sleep?
14. Did I feel sorry before going to sleep for anything wrong I did during the day?
15. What time did I go to sleep?
WHAT IS NIGHT FOR ALL BEINGS IS THE TIME OF AWAKENING FOR THE SELF- CONTROLLED; & THE TIME OF AWAKENING FOR ALL BEINGS IS NIGHT FOR THE INTROSPECTIVE SAGE.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: 09849772485 Ph:-040-65173344 Email: yogashaastra@gmail.com
HOW TO BEGIN SWADHAYA
Swadhyaya is about taking time to know ourselves better. It begins with the careful observation of one’s thoughts, feelings & motives. You accomplish this by studying sacred texts & keep teaching to the self through yoga, pranayama & meditation. Through self- study, you can see which thoughts, actions, words & experiences bring you closer to the core your realself. However, I am mentioning three very simple techniques below.
SWADHAYA THROUGH YOGA
Yoga is a philosophy of life, which is not restricted to just Asanas and Pranayama. It is a path of all-round development of an individual’s physical, mental, emotional and spiritual self. As the Vishnu-Purana states that self- study and yoga are not ultimately two separate things but both arise together from each other. Through Yoga and study, we have a chance to observe how our bodies, breath, mind and emotions have responded. For example, when you do a Yoga pose, you follow instructions. You learn as to how to get into the pose and how to align all body parts in tune with gravity. This is just the knowledge and the foundation of the yoga posture. But the power of the practice comes when we add observation or consciousness to the knowledge i.e Swadhyaya. Though consciousness already exists in the body, it needs to be tapped through Swadahaya. Then in each pose, we align the body mindfully in tune with gravity for maximum balance, space and freedom to the spine, inner organs and to the breath. This observation leads to a deeper understanding and a communion with each asana. Same way you can add the quality of curiosity, observation and exploration in each step of your life. Whatever you do, do it mindfully & consciously instead of doing it mechanically. Its true that mechanical repetition only dulls but where there is profound attention one never stops seeing deeper and deeper. The next time you step into your Yoga pose or in your daily routine, add Swadahaya into it.
SWADHAYA THROUGH PRANAYAMA
Our breathing not only connects us with the outer world, but it also connects our body, mind, emotions and spirit. Sit quietly with eyes closed and spine erect but supple. Begin to relax more and more into this very simple posture. Simply follow the breath going in and out of one's nose. Then follow the actual movement of the air into and out of one's lungs. Observe the body & sense where the breath is taking place in the body. Does it take place in the shoulders, the chest, or the lower abdomen? Do my shoulders go up when I inhale? Does my belly go out or in? Do I feel my breathing in my ribs, my back, my pelvis? As I sense my breathing, do my inhalations and exhalations take place evenly and harmoniously, or do they seem to pull in one direction or another? What tensions do I feel? What does my breathing "sound" like? As I sense the location of my breathing, do I feel peaceful, agitated, angry, joyful, sad, bored or willful? Am I being stubborn or rigid in my thinking? What am I feeling and thinking? In addition, at the more advanced levels of this work with breathing, one can even sense a certain quality of energy that seems to enter with each breath, and one can follow the movement of this energy in one's body. The purpose here is simply to observe--not to analyze, judge, or manipulate. Do self study at least 20 minutes at the beginning of each day.
SWADHAYA THROUGH PRIVATE DIARY
Following are a few questions, you can ask from yourself before going to sleep & write down all the answers honestly in your private diary. Every day make corrections wherever you feel it is required to manage yourself, which will in turn lead you to the path of success.
1. What time do I get up?
2. How much time I spend in the bathroom?
3. How much time I spend on Yoga, Pranayama, Meditation or some other exercise?
4. How much time I devote towards reading of religious scriptures?
5. How many times I lose my temper and for how long?
6. How many time I lied and why? and did I repent on it?
7. What are the qualities and values of life am I looking for and in what way should I cultivate?
8. What all bad habits I have in me and what corrective measures I have been taking?
9. Do I have cordial relations with my colleagues in the office and also with my family members?
10. Did I do any selfless service in the day?
11. Have I given someone any monetary help in the day?
12. Did I have my meal in the evening with my family?
13. Did I pray along with my family members before going to sleep?
14. Did I feel sorry before going to sleep for anything wrong I did during the day?
15. What time did I go to sleep?
WHAT IS NIGHT FOR ALL BEINGS IS THE TIME OF AWAKENING FOR THE SELF- CONTROLLED; & THE TIME OF AWAKENING FOR ALL BEINGS IS NIGHT FOR THE INTROSPECTIVE SAGE.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
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