Yoga simple and effective by K VijayaRaghavan by Prasad Palacharla

Summary of notes [For the two day programme on ‘Yoga- SIMPLE & EFFECTIVE’, conducted on September 13 and 14, 2014 for The Hindu temple of Greater Chicago, LeMont, IL]

By K. VIJAYARAGHAVAN 1C, “RamaniyamKrithika” 16, Thirumurugan Street, Kalakshetra Colony, Chennai – 600 090 (South India) (PHONES : 24913444, 9884875691) EMAIL :kvyoga@gmail.com

Programme

‘YOGA – SIMPLE

AND

EFFECTIVE

(For the Temple of Greater Chicago on September – 13 & 14, 2014) Conducted by K. VIJAYARAGHAVAN, Chennai – 600090 (South India); Phones: 24913444, 9884875691 E-mail: kvyoga@gmail.com

1. Cell phone away – specs too – or at least when you do at home. Even when you do in a group, have enough space for yourself so that you can turn, stretch and spread your arms…..no talking …. Avoid distractions … Say to yourself “This is a time for myself …… for yoga … May today’s practice constitute an important stage in realising my objectives”.

GURUVANDANAM/PAYING RESPECTS TO YOUR TEACHERS 2’.Om’ chanting or any invocation – the primordial sound---even at the time of creation of the universe ----the ‘Nada’ (‘Om’ sound or any invocation should originate from the pit of the stomach (navel) and rise through the heart, throat and come out of nostril (Nabhi, Hrudh, Kanta, Rasana). Concept and purpose of ‘Om’ or any invocation – this denotes Him (Sutra 1; 27) ‘Tuning in’---preparation for focus and awareness to follow---- so necessary This itself is a ‘Pranayama’ (breath regulation) – mind turned inwards ‘Om’ chanting any number of times - ok; even before bed to calm the mind. “Manushyanam Sahasreshu” (Gita: 7, 3) – “You are a one in a million bird”--The real Jonathan Seagull who lives within us all. Your very presence here indicates the spark within you. – You are fit to receive instruction and for the discipline. The very first ‘Sutra’ (“Adhaha Yoga Anushasanam”) Journeying to excellence ------“Where tireless striving stretches its arms towards perfection” Synergy and group discussion/performance (Satsangathi)

3.’Yoga’ from ‘Yuj’, meaning to “join” – bridging the gap – between your ideal and what you actually are – the divine self (‘Paramatma’) and the human self (‘Jivatma’).

4. Four definitions of yoga--(1) Yogaha Chittavritthihi Nirodaha": Blocking /Preventing the tendencies (base) of the mind (the tendencies of an unrefined mind) is yoga (Patanjali ‘Sutra’, Chapter I, Sutra 2). (2) "Karmasu Kaushalam" – Skill in action - Gita (2,50) (3) "Yoga Samatvam Uchyate" - `Equilibrium is said to be yoga’ - Gita (2, 48) (4) "Dukah Samyoga Viyogam Yogasamjitham"- “May it be known that disassociation from association with pain is yoga”. – Gita (6, 23) Yoga, thus is a way of life progress to true spirituality. Also note that this is a program on the yoga as above –not merely on ‘asana’, which is just one (though very vital) of the eight limbs, (“Ashtanga Yoga”).Though the thrust would be very much on asana, various concepts also to be gone into to make asana really effective… Misnomer to say “I do yoga” –yoga is actually, as noted, way to good living not just exercises. You can say “I do asana” and “I observe/follow yoga” 5. But then, more easily conceived of or talked about than actually realised. Are these after all Utopian and mere theoretical concepts/pipe-dreams? So many retarding forces --- every time an attempt is made to progress or to evolve into order and effectiveness, you are pulled back by various obstacles/factors/enemies, both within and without. Sage Patanjali(1,30) on ten such obstacles (‘antaraya’) within: disease, dullness, doubt, lack of enthusiasm, procrastination, sloth, craving for sense pleasure/ false perception, inability to obtain finer state/concentration, unsteadiness, obstacles to knowledge. Various ‘obstacles’ without too (external obstacles) – situations, relationships and transactions, designs of persons around and your ‘commitments’ to them and society, coexistence with those who only discourage and pull you down, pollution (air noise, harmful chemicals in food/vegetables/fruits, which you eat etc. etc.) – all resulting in irritability, ineffectiveness. These obstacles ‘without’ are consequent on those within – “Relationships As Mirrors” When these within are cleansed, those without also begin to diminish----“Things don’t change we change” (Thoreau, ‘Walden’). One is one’s own friend, one’s own enemy (Gita: 6, 5) Reason Why sage Patanjali did’nt deal about obstacles without. 6. How have these obstacles (those within and without) come up and originated? ‘Samskara’ (‘Karma’) over the years and ages------scars,

impressions in consequence of life – hazards of life and living ----- Of course, good and pleasant ‘Samskara’/memories/encounters too. But, often the tendency of the mind only to dwell upon and remember only the unpleasant encounters and the negative and sadness inducing exposures … These remain, get accumulated and aggravated to be established upon the personality, manifesting externally, reflected and mirrored as developments, circumstances, resistances, experiences of being rejected/sidelined, ingratitude, unfairness and also as shallow/absurd/harmful relationships (“Relationships as Mirrors”, as noted above) – Also, as suffering, sadness, lurking sorrow-----a. ”Man is born, he suffers, he dies”; b. The Hindi film “Dukh To Apna Sathi Hai”(Sorrow is our companion); c. “Our sincerest laughter/With some pain is fraught /Our sweetest songs are those that tell of saddest thought”. Yes, each soul has its stories to tell. – frustrations, struggles ---- mostly encountering not opportunities but only road blocks, problems. 7. These damage the person, leading to ineffectiveness – Often Parkinson’s and Murphy’s laws apply-----Also leading to poor health – the ten ‘obstacles’ listed by Sage Patanjali, as above-----; Also hurrying needlessly, sloth leading to melancholy etc. (E. Hoffer and Harold Nicolson – p. 16 of booklet). In short, most persons get ‘stuck’ – a life far removed from elegance, naturalness or simple progress.

8. What is the way out? Over the years, especially during the 19 th and 20 th centuries, various attempts have been made to make a break through, recognizing the need to unburden the ghosts of the past – “Not pursuing the past” (p. 34 0f booklet) “Freedom from the binding impacts of the past” etc. Some of the techniques have been psychoanalysis, regression, ‘living’ the past, counselling, anti- depression medication, mood elevators, vacation, ‘getaways’ going to another house or place for a ‘change’, personality development programs , literature etc. But in many cases, these have had only limited success.

9. Contribution of Yoga in the above regard – injunction and

guidelines which have existed over the centuries The first attempt, which would apply and work in certain cases, is conceived of by Sage Patanjali’s ‘Sutra’ (2, 33) “Vitharka Bhavane Pratipaksha Bhavanam”, meaning “When affected by depressing, distracting or harmful thoughts, generate and think opposite or contrary thoughts”. Practically put, this centers on the concept of thinking of those which had earlier given you joy and peace.

This verily, is the working of the ‘Sound of Music’ song “My Favorite Things” (p. 33 of the booklet) “When I’m feeling sad/I simply remember my favorite things/And then I don’t feel so bad!” – “All things bright and beautiful” (p. 27) The above is the process of ‘neutralisation’ – like adding cold water to take away the heat of boiling water or adding alkali to the burning acid to produce harmless salt and water. The concept of bringing in any happiness inducing agents (‘Inbam’) to neutralize sadness inducing inflictions (Thunbam)

Role of ‘laughter clubs’, ‘group laughing’, sharing jokes etc. ---Dwelling on the positive side (Arthur Ashe when he contracted AIDS) – Wordsworth and many poets on nature, Management concepts. Inspiring Thoughts and writings as in the booklet.

10. But then, all the above may not work fully or be effective enough, especially when the scars, impressions and ‘obstacles’ written may be a one bit too many --- in such cases, it would be akin to adding just a few drops of cold water to a bucketful of boiling water – ‘yanai pasiku cholam pori’ (giving just a handful of maize to a huge hungry elephant.) Even great inspiring quotes, counselling may not do this job. “Our trouble is not that of ignorance but of inaction” “Some persons sigh when they thank God”. “None needs a vacation more than the person who has just had one” – at best, making some difference for the body and some for mind – Need is for the healing atman, the soul, the spirit.

11. Where then is the cure – powerful and effective enough? Giving the objective of yoga in the four definitions (Point 4 above), solution is also set out by this kingly science and art. Various other techniques have focused on directly dealing with the mind, through counselling, psychoanalysis, suggesting vacation, group-sharing etc, presuming that as the mind is the seat of all scars (‘Samskara’), this mind has to be dealt with directly. Now, yoga’s approach is also to deal the mind, but indirectly, through the body, recognizing the fact it is very difficult to change the mind and the mind-set, which have come about consequent of on years of exposures and conditioning. The trick and the key, therefore centers on starting with the body, basing on the observation of William James on the body being under the direct control of one’s will, unlike the mind which is not. Thus one can act cheerful, even if deep within, he may not feel so ----Mind follows suit. The Tamil film song “Ulagam Pirandadu Yenakaka, Odum Nadhikalum Enakaka” (Film, ‘Pasam’) (“The world was born

for me The river flows for me”) - jumping about, laughing---all actions that would have been if the mind had actually been happy. Thus, the starting point is in body.(a) “Sareeramadyam Khalu Dharmasadhanam” :The body is the first means for all accomplishments” (Kalidasa’s ‘ Kumara Sambhavam’ – V, 33); (b) “Udalai Valarthen, Uyirai Valarthene” (Tamil quote of Thirumoolar, meaning “I nurtured my body, thus I nurtured my spirit and life too”); (c) “Your body is the temple of the spirit; glorify God in your body” (Bible - Corinthians 6 – 19 and 20) (d) “The spirit is willing but the flesh is weak” (Bible: Mathew 23, 41) A cardiologist’s observation on how a brisk would be more helpful to the mind than any medicine or T.V. show. Understanding the concept is the key – going into root of matters – first, starting from the bodily exercises (‘asana’), clear the mind of the aberrations, the scars, impression, the clutter, “freedom from past” and “not pursuing the past’ as noted in point 8 above. Yes, cajoling the mind and thus cleaning it indirectly through the body, which, while experiencing the ‘sukham’ in ‘asana’ transfers it to the mind. Mind is thus led, as if tricked – ‘donkey and carrot’ procedure, as if.

12. Cleansing thus the mind and spirit, within recognizing the above concept. Then the mind and soul progress towards obtaining their original, clean and natural state ---‘Swaroopa’ (clean slate) --- ‘Swaroopey Avastanam’ (Sutra: 1, 3) – “lost awhile virtues (Cardinal Newman – p. 1 of booklet) The accumulated toxins, impressions and clutter are generally referred to in yoga parlance as ‘Dwanda’, literally meaning conflicts, ‘dualities’ ‘bipolar nature’ etc. •

“Nirdwanta” (Gita 2, 45; 5,3)

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“Chinnadwaita” (Gita – 5, 25)

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Somerset Maugham on conflicts – (p 18 of booklet)

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Norman lewis on the really ‘indefatigable’ person, who is characterized by “a psychological balance, a lack of conflicts and insecurities (p 24 and 25 of booklet)

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-The concept of ‘Dwanda anahigatha’ (“the conflicts are thus destroyed”), as in Sutra 48 of Ch.1 (elaborated upon in point 17 later)

Energy thus far spent on suppressing or managing the conflicts now is available for creative work. Swamy Satyananda Saraswati’s observation on the need to cleanse the personality and the accumulated toxins within. Eternal peace – (Gita: V, 25) – realization of one’s objectives, dreams. Yoga shows the way. Tasmat Yogi Bhava Arjuna (6, 46) –“Therefore become a yogi, Arjuna” ----Tasmat Yojaya Yujyasva (2, 50) – “Therefore enjoin yourself to yoga”. 13 Simultaneously with pursuing yoga, also involve with various other peace and joy inducing activities too. Akin to doing steam inhalation also for throat infection along with antibiotics, which is vital for cure. 14. What is this ‘Yoga’? What makes it so special and workable ---‘Ashtanga Yoga’ – Eight steps /stages/limbs –sequential – like one step leading to the next (as below).

THE EIGHT LIMBS/PARTS/STAGES of YOGA (‘ASHTANGA’) 15. Sutra, 28 , Chapter II –The observance of the stages/ limbs of yoga (‘Yoganga Anushtana’); Sutra 29 elaborates on what these eight stages /limbs are ( ‘AshtangaAngani’- "the stages/limbs are eight in number" - 'Yama', 'Niyama', 'Asana', 'Pranayama', 'Pratyahara', 'Dharana', 'Dhyana' and 'Samadhi'. `Pratyahara’ means withdrawal of senses from external impacts or objects; `Dharana’ is where attention is turned inwards for concentration. The importance of attaining `Pratyahara’; 'Dhyana' is the real and fully evolved meditation, that state of flow; where focus is only on present activity and divinity; 'Samadhi' is that state of divine communion - all that is sublime, a state of supreme 'evenness of mind' and bliss. (See my article on what actually is ‘Asana’) as in the booklet Sutra 30 ( Ch-II ) The five 'yama' ( self -restraints) - `Ahimsa’ (non injury), `Satya’, `Asteya’ (honesty ), 'Brahmacharya' (sensual abstinence) and 'aparigraha' ( not coveting, not being greedy) Sutra 31 (Ch. II) declares that all such self retraints should be without exception to caste, place, time and circumstances. Sutra 32 (Ch. II) on the five 'Niyama' (fixed rules) - `Shoucha’

practised

(cleanliness), `Santosha’ (contentment and happiness), 'Tapaha' (austerity ), 'Svadhyaya' ( self – study ) and `Ishwara Pranidhana’ ( surrender to God ) In fact, in the thirteen qualities and virtues, evolved by Benjamin Frankelin in his autobiography (p. 17 of the booklet), are included, almost the entire specifications in the five ‘yama’ and five ‘niyama’, as above.

THE SEVEN 'CHAKRAS' ('WHEELS') AND THEIR LOCATION

ASANA 17. `Asana’ is the third limb/aspect of yoga – one 'part' of the wholesome 'yoga'. What really is `asana’ and what are its blessings? – (Sage Patanjali’s elaboration in Sutra 46, 47 and 48 of Chapter II of the book 'Yoga Sutra'): Again, conceiving of the fact that ‘asana’ is only one of the eight limbs and thus to say “I am doing yoga” is a misnomier. Sutra 46 - `Sthirasukamasanam', meaning "Stable /Enduring comfort is asana".

Sutra 47 - `Prayathna Shaithilya Anantasamapthibyam' – Asana isthrough loosening or releasing of effort and by meditation on the infinite. Sutra 48 - `Tatoh Dwanda Anabigadaha' (It is then that conflicts cease to exist) – The 'Bhagawad Gita' concepts of “Nirdwanda” .[2, 45 and 5, 3]; also 'Chinna Dwaitha' [5,25], as in point 11 above. (See also my article on ‘asana’, as in the booklet. 18. Observation of William James, Kalidasa, Thirumoolar and Bible, as in Point 11 above 19. Performing, with true awareness – ‘awareness’ of awareness too; First ‘Om’ Chanting. Performance of the first four ‘asana’ as in the booklet and also ‘Savasana’ (all with awareness and keeping in mind the ‘Sutrs’ – 46, 47 and 48 as above) –awareness of corresponding breath and ‘chakra’ also – ‘Chakra’, as seat of all ‘samskara’/’dwanda’/obstacles Yoga is holistic – balanced and integrated development – not improving one organ at the expense of the other. In Asana, for every backward, there is a forward: for every right there is a left . Yes, not mechanical performance, but with awareness that always goes with visualization, which also is linked to auto suggestion – Emily Coue – the concept of ‘Yat Bhavam Tat Bhavati’ (“What you conceive of yourself, that you become”) – Action follows thought – the principle of ‘Pranic Healing’. Applied to yoga all these work, not just by visualization alone but actually also simultaneously with real and focused physical exercise with corresponding breath/’chakra’ awareness accentuating the bend/stretch/massage in the relevant organs and functions doing also, with variations for certain ‘asana’. The powerful impact of all these put together – one complementing the other. Feeling the real ‘sukham’ – enjoyment and also increased effectiveness – Profit and Pleasure. Proof of pudding is in the eating (‘Sthirasukam’ –stable and enduring comfort) The acid test is this ‘Sukham’ (comfort, which you would feel during and also after every ‘asana’). If you don’t feel this, you are not doing properly. Make corrections in your approach and technique.

20. This ‘Sukham’ (comfort) super imposed not only on the mind but on the body too - various organs and functions – specific ‘Chakra’ also. ‘Swaroopa’, for both mind and also the body and all its organs/functionsmtoo, which too like the mindhad been subjected to stress, abuse, misuse and disuse, knowingly or unknowingly. Simultaneous performance of a highly evolved physical exercise (‘asana’), along with body-mind coordination, achieved through awareness and attentiveness making this superimposition or neutralization highly powerful and thus effective 21. This, and indeed this, is real neutralization, real detoxification. This, verily, also is the progress, through the harmony and integration obtained, the enduring manner of being sensitized to the sublime, pleasant and happiness – inducing things and experiences. No more “pursuing the past” with grudges, withholds or regrets (“Kurai Onrum illai”) “Thanks” and “Yes” from the depth within. – Yes, negative aspects no more prevail against you – all you behold “is full of blessings” (Wordsworth –p. 22 0f booklet) – natural ‘maitri’, ‘Karuna’, ‘Mudita’ and healthy indifference and imperviousness ‘Upekshana’ that would naturally follow for ‘Chithaprasudanam’ (happiness of mind) (My first article in the series of 393) A natural protection from the sinful, the harmful, the hazards of daily living, shallow relationships (protected as if by a shield or armour (‘Kavacham’) – like how the mosquito net or a repellant saves you from mosquito. Yes, sensitized to the joyful, the good- (story of Dharmaputra and Duryodana – one sees only the good in all, the other sees only the bad) – thus neutralizing ‘dukham’ and scars/trauma (‘samskar’ within) which pull you down. This true resolution is harmony and integration of different aspects of the personality, each acting in unison and co-operation (Allegory of ‘Bhagawad Gita’ –my article in the series) ------ a state where your convictions and ‘truths’ derived get translated into reality – ‘FAITH and WORKS’ (James: 2-1,214,16,17,18,24 and 26) Gnanam and Kriya – All great writings, speeches spring to life.--- Not mere knowledge, but real experiencing and thus applying in life. Also shedding and breaking of ego – more sensitized to the good all over – “All things bright and beautiful” – St. Francis of Assissi (p. 3 0f booklet) – A giant leap to spirituality. Planning what you do - and doing what you plan – making up, more than making up for the apparent drift – natural time management – with time to

spare, prompt you to wonder why you had at all struggled in the first place ---Plan → Organise → Control → Lead → Accomplish – a virtuous cycle. Transcending Parkinson’s and Murphy’s laws – You are law unto your self Evolution of LIFE STYLE – natural self - control – Right approach to food (Bhagawad Gita on food – (6, 16; 3,13; 17-7 to 10 etc. and 17; 3, 13; 17-7 to 10 etc.) This process of effectiveness, clarity, balance, poise and precision through asana. Pranayamam with its attendant awareness and detoxification also contributes – Also YOGANIDRA, with its focus on integrating, the personality, centred on making the ‘Sankalpa’ (resolution on an affirmative statement) work in actual practise .

INTRODUCTION TO YOGA – NIDRA 22. - Dick Carlson (p. 25 of booklet) Concept of ‘Sankalpa’ (resolution/statement of determination), taking you to your objective by resolution of conflicts. Progress from ‘Icchashakti’ (will power) to ‘Gnana Shakti’ (power of knowledge) and finally to ‘Kriya Shakti’ (power of actual execution and fulfilment) wish power not merely in conscious but percolating to the subconscious and unconscious too.

Possible sankalpa to choose from for finalising on your own `sankalpa’: I will be relaxed, peaceful and cheerful always. I will be an instrument of His peace. I will attain excellence in life (in case you would like to attain excellence in any particular field, you can specify that and state, “I will attain excellence in …..”). I will emerge into spirituality, God realization and true Bhakti. I will contribute immensely to the welfare of all around me. I will attain excellent physical and mental health I will be a model and an example, worthy to be followed.

I will become successful in my business / profession (you can also specify the business or profession) I will be pro – active and retain my cool, whatever be the situation or provocation.

Concept of ‘Chidakasha’ __________________________________________________________ SECOND SESSION 1. Other ‘Asana’ – performance keeping in mind the issues discussed in last session – ‘Sutra’ 46, 47 & 48 (Ch 1) of sage Patanjali ----- Doing also with breath coordination and ‘Chakra’ awareness and feeling how the internal organs also get the needed exercise, acupressure, massage and activation 2. Starting point is the body. However ultimately, the target is the mind 3. ‘Swaroopa’ (One’s natural/original state) 4. ‘Hatha Yoga’ (body decipline) and ‘Raja Yoga’(mental and spiritual development.) 5. ‘Bhakti’ (devotion) 6. If ‘Hatha Yoga’ does’nt progress towards ‘Raja Yoga’, real objective of yoga would not be realised 7. Power of mind over matter. 8. This power of mind so necessary for meeting really the four definitions of yoga as in point 4 above. 9. ‘Hatha Yoga’ performed well becomes ‘Raja Yoga’ by itself

SIMPLE PRANAYAMA (a) BASIC NADISHODHAN PRANAYAMA (Nerves Purification Breathing Exercises) ‘Nadi’ means nerves; ‘shodhan’ means purification Stage I: Visualising and tuning in, being aware, simple inhalation and exhalation. Visualising that you inhale through the left nostril, exhale through

the right; Second stage – also holding (only visualising this but actually breathing normally ) Concept of `Puraka’ (inhaling), `Kumbaka’ (holding ) and `Rechaka’ (exhaling ) Stage2: Actually doing 'Nadishodhan Pranayama' (only 'Puraka' and 'Rechaka'). Introduce Kumbaka only after a month. Stage 3 (With’ Kumbaka’: Visualising the practice:) Taking in vital energy, with your inhaling (‘Puraka’) for a count of 1 to 5: Allow this to be estabilised within; While holding your breath (‘Kumbaka’) for a count of 1 to 5 , now cleansing yourself of the toxins, the undesirable elements , the diseases, binding effects of the ‘Samskara’ within, while you exhale (‘Rechka’) for a count of 1 to 5. Actual Practice: As demonstrated in the programme, press the right thumb on your right nostril and right forefinger on the left nostril. Release the forefinger, breathe in through the left nostril (‘puraka’) for a count of five, close the left nostril with your forefinger, and hold the breath (‘Kumbaka’) for a count of five. Now release the thumb and breathe out through the right nostril (‘Rechaka’) for a count of five. Now continuing to keep the right nostril released, breathe in through this nostril for a count of five,(‘Puraka’) close the right nostril with the thumb holding the breath for a count of five (‘Kumbaka’) and releasing the forefinger, breathe out through the left nostril, for a count of five (‘Rechaka’) This is one round. You could do about five rounds during each sitting. The practice, as above, is the simple alternative nostril `Nadisodhan Pranayama’. Ratio of Puraka, Kumbaka and Rechaka `puraka’, 5 for ‘Kumbaka’ and 5 for exhalation `rechaka’ ).

is 1: 1 (count of 5 for inhalation

After about a month’s practice, the ratio of ‘Puraka’; ‘Kumbaka’ and ‘Rechaka’ can be made as 1:2:2. Awareness during Nadishodan Pranayama should be on ‘Ajna Chakra’ (b) BRAHMARI PRANAYAMA

(Bee Sound Pranayama)

As the name implies, this involves the sound of Brahmar, the bee. PRACTICE – Sit in any comfortable posture (if needed, you can sit even on a chair) Keep the spine and the head straight and erect. Close the eyes and feel

the inward stillness (`antar - mouna’) and relax the whole body preparing to receive the healing vibrations, which you would obtain in this pranayama. As done in the programme plug both ears with the corresponding forefingers, inhale deeply. Now slowly exhale (continuing to plug the ears with the fore fingers) by making a long, powerful, vibrating, continuous humming sound like a bee. During the exhalation, the perineum / anus muscles are also relaxed by releasing the stiffness, if any, enjoying this process of releasing and reeling out. As you enjoy this release, also feel the soothing and energizing vibrations of the humming sound in the brain, the sinuses and nerves all over the forehead, face, throat and ears. The teeth may be separated slightly during the practice to enable you to feel the vibrations even better. Jaws relaxed and spine in a straight line, eyes closed. The humming need not be loud. The important thing is that you hear the sound reverberating within your head. The exhalation should also be slow and controlled. As in `Nadisodan Pranayama’, awareness should also be on 'Ajna Chakra'. Important – As noted during the programme, being aware of and feeling the sound vibrations, visualizing the healing and power setting in and also the relaxed and alternative contracting and release of the perineum / anus muscles, nerves and tissues with every inhaled and exhaled breath . In this way, all related nerves and muscles are toned, massaged, soothened and strengthened. Do not practise lying down. Important to hold neck and head straight. Feeling the vibrations all over the brain, facial and throat area - Brahmari Pranayama relieves stresses, tension, irritability and anxiety. Good for blood pressure patients. Improves concentration and memory and also the voice, creates awareness of the 'nada' ( psychic sound). Brahmari Pranayama can be practised 10 to 20 times each in the morning and evening. Practising this before bed - time is also good. Counting the exhalation (during the ‘hum’) backwards (from say 10 to 1 instead of forwards from 1 to 10 would also enhance the awareness and hence the efficacy. (C) KAPALABHATI PRANAYAMA (Brain cleansing breathing exercise) (‘Kapal’ means brain. This Pranayama thus cleans the tension and the rigidity within the brain and soothens the brain cells. Sit in any comfortable posture (either on chair or on the floor carpet), with the head and spine straight and the hands resting on the knees. Close the eyes, relaxing fully. Inhale, and while exhaling , let out the air forcefully, feeling

this exhalation coming from the pit of your stomach and going out through the nostrils forcefully. In this manner, do the rapid exhalations in a jerky manner, feeling the entire area from the pit of the stomach, throat and nostrils being involved. There is no tangible inhalation.This takes place naturally, passively. As demonstrated in the programme, you may do the jerky exhalations rapidly or slowly and leisurely. It is important to exhale and throw out the air forcefully , with this jerk, feeling the cleansing of the brain and nostrils, while at the same time, being aware of the toning of and exercise upon the entire lower and upper abdomen. After completing about 10 rapid breathings, inhale and exhale deeply. This is one round Practise 3 to 5 rounds Swamy Satyananda Saraswati also instructs “After completing the practice, maintain awareness of the void in the region of the eyebrow centre, feeling an all pervading emptiness and calm”. Breathing – It may be ensured that the rapid breathing comes from the abdomen and not just from the chest only. (as in ‘Om’ chanting) (D) BASTRKA PRANAYAMA (‘Bastrika’ means bellows) This name has been coined as the sound made resembles that of the bellows of a black smith.Performance ;- Like ‘Kapalabhati Pranayama’. As demonstrated in the programme, this involves not only forceful exhalation but also forceful inhalation, one after the other.

11. CERTAIN ISSUES ON ASANA AND PRANAYAMA (a) “Complicated contortions” and so called “advanced asana” – The need is for a process ‘simple and effective’ . Harm that can be caused by indulgences in needless complexities – applicable to asana and also ‘pranayama’. The acid test is joy, comfort and ease throughout. ‘Cajole’ and don’t coerce the system – Story of Sun God and Wind God (b) For those with mental depression or any particular psychological problems, dynamic asana or brisk walking/jogging etc. may prove better, because meditation or introversion in yoga may aggravate the problems. Otherwise asana can prove to be highly beneficial even for deep rooted mental problems

and also in neutralizing agonies and trauma suffered earlier, consequent on the feeling and experiencing the ‘sukham’ (comfort) generated in the asana practice. (c) Hitch your wagon to the highest star. ‘Asana’ and yoga are not to be seen as being limited to curing just certain ailments or aches and pains. The ultimate object is ‘raja yoga’ – even ‘hatha yoga’ extended to ‘raja yoga’. When this approach is adopted, each day’s practice would contribute to your goal and ailments or problems that may have come about otherwise would be preempted. (“Heyam Dukham Anahatam). Prevention better than cure. The concept of ‘Dukh Main Sumran Kare Sab ---“ Yes, your objective should be not merely endearing health but also enduring heath – not limited to just physical health but also mental and spiritual. “Accept your limitations; then go beyond them” “What you are is God’s gift to you. What you make of yourself is your gift to God” “Sacred substantial, never-fading bliss” – “Samatvam” Not a faith in the pain or one sparrow in a summer – Real ‘Vairagya’

(b) Advantages of ‘asana At once a physical exercise, pranayama and meditation – Body and mind – Powerful medium to true spirituality (‘Swaroopa”) – no strain or exhaustion – feeling actually better after the ‘sadhana’

Serenity, wisdom, acceptance, proactive……. Intuitive powers….. Finally “getting into the posture” – Accupressure, real massage, squeeze, healing of body and aiso the mind ‘Asana’, ‘Pranayam’a as time savers – time taken more than made up by effectiveness and efficiency and of course, when done with the prerequisites, these as a means to preempt problems and obstacles (‘Vignam’), as noted in the point (c) below.

(c) ‘Asana’, ‘Pranayama’ and other ‘Anga’ of yoga as medium in the larger perspective for happy living, And what does this progress to ‘swaroopa’ and being aware of ‘sukha’, with resolution of conflicts, really bring about?

The larger perspective…… right performance of asana, pranayama and observing other instructions, - whereby ‘Hatha Yoga’ itself becomes ‘Raja Yoga’, as noted in points 1 to 8 above. Clarity alertness, presence of mind contributing positively also to your destiny – with conflicts reduced – more energy – skill in action, in consequence of greater body-mind coordination and harmony – where great writings messages spring to life – harmony between the conscious and the subconscious/unconscious - FAITH and WORKS; ‘Jnanam’ and ‘Kriya’, as noted in point 21 of the ‘FIRST SESSION, AS ABOVE, KNOWLEDGE Vs Experience. INSIDE OUT ---- Not just relationships but all aspects, as ‘mirrors’ of the state within ---Know the Truth; thus set free (Bible: John 8, 32); ‘Depends upon the extent to which one is established in truth’ (Sutra: 2, 36); “Truths are first clouds, then rain, then harvest and food” (Henry Ward Beecher) Right thinking (James Allen: page 4 of booklet) – Buddha’s eight fold path – “Suffering ceases for one who is pure” (James Allen). “Blessed are the pure in heart, for they shall see God” (Bible; Matt 5, 7) – this “pure in heart”, is “swaroopa”, - not with regard to the state of a simpleton or an idiot ---- obtained through cleansing the spirit of dualities and accumulated scars and ‘dwanda’ – ‘Nirdwanda’ – ‘Dwandaanapigatha’ – “Atmasuddhi” – Being also practical; Maharishi Mahesh Yogi: Be Simple, Be Innocent, Be Natural Be practical” The Jainism concept of neutralizing past bad ‘Karma’ by present good ‘Karma’ – Jnanagni – (Gita: 4, 37) – Satyavan and Savitri ---- Destiny modified by intelligence (‘Vidhi’ and ‘Mathi’) ‘Heyam Dukham Anagatham’ (Sutra – 2, 16) “I am the master of my fate; I am the captain of my soul” (W. E. Henley, ‘Invictus’) “Kingdom of God is within you” (Bible: Luke – 17, 21) ‘Antasukaha---Antarramaha, Antarjyotihi – (Gita: 5, 24)Samatvam (Gita; 2, 24) “All we behold is full of blessings” (Wordsworth p. 22 of booklet) – Dharmaputra and Duryodana ---Relaxation is an altered state of perception--- “God is in this heaven” ---- This change within – “Things don’t change; we change” – “Living with the licence of a higher order of beings where new and more liberal laws commence to work within and around you”. (Thoreau – ‘Walden) “Yours is the Earth and everything that in it” (Kipling p. 22 of booklet) -Parkinson’s Law, Murphy’s Law don’t apply as also those on sorrow, suffering – you become a law unto yourself. This and this alone is skill in action,

‘Karmasu Kousalam’ “waking up” to make your dreams come true – Bridging the gap----- ‘Yuj’ – ‘yoga’ From Malcolm Maltz’s ‘FAILURE’ to ‘SUCCESS’ mode – page 23 of booklet. Also applicable to materialistic comforts, which lead you on – Four ‘Purushartha’ – ‘artha’ (the means to good living) - Dhanalakshmi; Jonathan Seagull – even from a purely materialistic point of view, he was far better. This also is real freedom (“set free”) “heaven of freedom” – “the only true law, there is no other”. State of true bliss – progress towards ‘Anandamaya Kosha’ 12.

YOGA NIDRA (SIMLIFIED AND BRIEF)

Keeping the ‘sankalpa’ in mind as per instructions in earlier session If you want to alter it, do so in the next few days. Ideal to finalise now and to hold on to it. ACTUAL PERFORMANCE (Simplified and Brief) A. ‘Om’ Chanting (or any invocation): Lying down in ‘Savasana’ , Feeling the peace setting in B. Close your eyes – take your awareness to the external sounds and atmosphere. Now the insides of the room, Your body relaxed, joyful peaceful – Feeling the silence and stillness within, `antarmouna’ (the inward silence) ; Repeating and also feeling the `sankalpa’ (resolution) within you three times ; C. Rotation of awareness from tip of the toe to the top of your head ( part by part) -touching each part with your gentle, yet powerful awareness and also feeling the melting away of any tension in that part; feeling as if a gentle, soothing hand is resting on the top of your head, be aware of the relaxation on your entire physical body (`Annamayakosha’ ) D. Breath awareness - -- counting backwards (from any chosen number: say 10 to 0). Feeling the silence feel the refinement in breath. Breath as your close friend and ally in your refinement and progress –progress towards realization of your true ‘Pranamayakosha’). E. Be aware of the ‘Chidakasha’, the dark space in front of your closed eyes. Project any images on this space – whatever that may come to your consciousness. Feel the peace setting in. (Manonmayakhosha). F. Now be aware of the stillness of your body; feeling the insides and the comfort of the room….. Experience the ‘antarmouna’, the silence within again Repeat again your ‘Sankalpa’ –resolution three times feeling it spread through every part of your body, obtaining its fulfilment.

G. Be aware again of your body, lying down peacefully. Take your mind to the sounds/atmosphere outside. Preparing to integrate the peace and wisdom within with the world of sound and movement outside. H. Slowly coming out of yoga-nidra by sitting up and opening your eyes, stretching your arms, wriggling your toes, feeling the stress release. Sit up Chant ‘Om’ or any invocation. Merge the peace and wisdom obtained in this practice with all you do, all your transactions “(Yogastaha Kuru Karmani” – Do all actions, established in yoga Gita 2, 48) (Please also see my three articles on ‘Yoga Nidra’, as in the booklet)

In Conclusion BENEFITTING FROM THIS PROGRAMME; AN OPPORTUNITY UTILISED: Concept of Oliver Wendell Holmes - “Many ideas grow better when transplanted into another mind than in the one where they sprang up”. (Quotable Quotes, Reader’s Digest - January , 1963) – Yes, an ardent student obtaining greater benefit from techniques of wisdom than the teacher himself. Your participation, very valuable. Rare are those who seek improvement and excellence – Again conceiving of as done in the beginning of the programme `Bhagwad Gita’s concept of “Manushyanam Sahasreshu” (7,3) . “Among thousands of persons, scarcely one strives for excellence. … .”. Synergy in a group of likeminded persons, all thirsting for excellence (‘Satsangathi’) Finally again ‘Guru Vandanam’ (Respect to all those who have taught you.) ‘Om’ or any invocation chanting.

SPECIFIC ISSUES Always ‘prepare’ for your yoga session (sadhana) –‘Tune in’ with ‘Pranamasana’ and ‘Om’ or any invocation chanting, right clothing, right atmosphere no talking or distraction, cell phone, spectles away. Similarly come out of your ‘Sadhana’ with ‘Pranamasana’ and chanting of ‘Om’ or any invocation with thanks for the opportunity obtained. Tell yourself, “May this today’s practice constitute an important stage in my spiritual progress” Need to be practical and rational – In this regard, applicability of yoga and need for medication and requirements of medicines, certain drugs, etc. …. yes, often these are complimentary to each other - Do not shun modern improvements in medicine, health, surgery, science and technology. Yoga, awareness and one – pointedness of mind help us to appreciate, enjoy and capitalize on the gift of the modern benefits and improvements. God also often works through modern medicines and even through those material comforts

which lead man on. Enjoy life and the beautiful things it can offer man including those sensual pleasures, which lead one on and which are healthful - the Indian tradition ; on this also awareness and relaxation help. Conceive of healing prana – sakti and yoga working in conjunction with the medicines and the normal food you take. Concept of Maharshee Mahesh Yogi’s quote -p.19 booklet 2. Certain suggestions: a. the importance of drinking adequate water - also with meals: (Concept of ½ stomach with food after your meals, ¼ with water and ¼ left empty) b. Asana, meditation, pranayama, etc. after sufficient gap after food/meals depending upon the intake. (After heavy meals, 4 hours gap; after light food 2 hours gap and after snacks or drinks 45 minutes gap) Limitations and precautions with regard to certain asanas : For those with health problems ,blood pressure, heart problems , slipped disc etc., consult a qualified doctor or a good yoga book; In certain cases, need to resort to simple flexing exercises /eye movements / brisk walk to regulate the stress release after meditation / ‘sadhana’ and to release the excess blocked energy.Or simply give yourself sufficient rest. c. Importance of early dinner - dinner should also be light – go to sleep in the night after about 2 hours gap after dinner; have some breakfast (even if it is light) early ; Don’t starve for too long in the forenoon. At the same time don’t go in for snacks too frequently or between meals. Have these with meals or breakfast, as a part of meals or breakfast. d. Coffee / tea/ cigarettes / alcohol – yes, try to avoid or cut down; but don’t torture yourself; Moderation is alright; Later, with the advent of relaxation and stress – release, you may not need these. In a similar manner, don’t impose undue restrictions on any type of food, which you may otherwise like. With 'sadhana', you will come to like only that food which is good for you. e Avoid tight clothings; remove glasses / contact lenses, cell phones and watch. Use comfortable bed – spread. If you have to have fan when it is too hot, reduce its speed. Perform asanas, meditation etc. a little away – that is not directly under the fan. If needed, have the air-conditioning also on. Comfort is very important. Yoga is also practical. f. Asana and women – Simple asana, pranayama and meditation can be performed during menstruation and pregnancy. Suryanamaskara and certain asanas can be commenced after 50 days of child – birth. Always take advice from a qualified doctor.

g. If possible, grow plants; water them; `converse’ with the; draw in `prana’ from them; Have healthy, practical and workable religion and spirituality. Don’t torture yourself or fast unduly or strain thinking you will please God in this manner. God often helps those who help themselves. h. No particular need of full fasting ; Preferable to cleanse the system, once in six months through one week of eating only plain rice with curd or simple plain and bland food, or to abstain from food on the night of one particular day in every week . i.Integrating activities with 'sadhana'; some sort of 'sadhana' (even if it is brief) should be ingrained into your life; the tendency of people to allow status quo to continue resulting in drift. Subconscious is comfortable with old habits; Role of Wish Power. “Passion and gradualness" let not your routine crowd out at least some amount of sadhana from your daily schedule. Be aware of the many `enemies within' ourselves which want the drift or status quo to continue. Be aware of the `single slip’ and ` leaking pots’. j. Have faith in God, but also do your work. “Wherever there is Lord of Yoga, Krishna ( that is Divine Support) and Arjuna (Partha ),the wielder of the bow ( that is human effort ), there surely would be prosperity, success, joy and justice - such is my firm conviction” ( Gita XVIII, 77) The passage, as above, is attributed to Sanjaya Practical concept of “Karmanyeva Adhikarasthe, Ma Phaleshu Kadachana” (Gita II, 47); Concept of Vinobha Bhave. k. Need to be practical with regard to doing asana, meditation etc. These are meant to contribute to the main aspects of your life and not to take away your time. ‘Sadhana is only a means not an end in itself. This is to make yourself more effective, brisk and creative and should not consume much time. Time taken for your real work and profession should, therefore, be empowered through ‘Sadhana’ and not cut short. If ‘Sadhana’ takes unduly long time, leaving you with little time for your work or profession, re-orient your priorities and search within; in some cases ‘sadhana’ is resorted to as an escapism. Be practical. ‘Sadhana’ should be brisk, brief and precise – ready for work, after this with renewed energy and effectiveness. May each sitting, therefore, be brief, (short and sweet), therefore joyful, rooted in awareness and power ; on days when you don’t find enough time, you can conceive of a mental performance; let this be your offering; often power of mind triumphs over matter, power of visualization or a mental offering; nevertheless do not make mental practice a habit. Mind – body coordination through actual exercises is very necessary.

Evolve certain guidelines on sequence of practice; how to cut down on certain days; specific practices for specific persons; Importance of Shavasana / Santiasana. l. Asanas and weight reduction – Role of awareness m. Always acknowledge persons who have done something good to you, however small that help may have been. Also be spontaneous and hearty in your praise of the good, the creativity or individuality you note in people, even in ordinary persons, in children. Their faces will light up when you take note. Be specifically nice and helpful to old people – “old age needs so little, but needs that little so badly” .When you learn to love instead of expecting love and learn to praise instead of expecting praise, it is then that you actually commence to receive these. Remember often the golden words of St. Francis of Assissi (page 3 of booklet ) n. Need not go about “shopping “ for new practices , new techniques etc; there are so many available, each has its own merit; Integrate, cultivate and choose a set of practices of your own; stick to these; improve and refine on these with each performance, through analysis, synthesis, group performance and through contemplation (also applicable to reading many books or attending too many seminars, programmes etc. The concept of “I have no time for good books, only for the best.”) o. Persistence, Patience and Practice improve matters. (The Tamil quote:” Excellence in painting is achieved through practicing with the hand; excellence in speaking chaste Tamil is through practicing through tongue ( that is through practising speech)” . Yes, being patient, allowing things to 'hasten slowly' (‘Hope and Wait’) - Bhagawad Gita's concept of 'Shanaihi, Shananihi (6, 25) p. Bible , “Be careful for nothing ----- but, in prayer, supplicate to God” ( Phillipians -4,6); Also , as in Mathew : 19, 21 , “Go and sell that thou hast and give to the poor and thou shall have treasure in heaven and come and follow me”. Conceiving, again of ‘Prayathnasaithilya’) ‘Karmanyevaadhikarasthe’ –“taking things by the smooth handle”. q. The “art of doing nothing” (time “to stand and stare”)

Certain Noble Concepts 1. On Surrender, faith

*Forsaking all dharma / work, take refuge in me. I shall free you of all sins, don’t fear --- (Gita XVIII, 66) * Bible ISAIAH - 41, 10 “Fear thou not, for I am with thee; I will uphold thee with the right hand of my righteousness”. * Faith can move mountains - Condensation of Bible: Mathew : 17:20) •

Poem on ` Footprints ‘ (p.3 of booklet )

2. On Forgiveness, Simplycity, Humility and Love: Conceiving of the messages on simplicity, goodness and humility : a. Poem of St. Francis of Assissi -p.3 of the booklet b. Thiruvalluvar :(“If someone does something bad to you, do him a good turn in a way he would feel ashamed of his act.” ) c. 'The Bible' [Mathew (5: 7)] : Blessed are the poor in spirit: for theirs is the kingdom of heaven Blessed are the meek; for they shall inherit the earth Blessed are they which do hunger and thirst after righteousness; for they shall be filled. Blessed are the merciful, for they shall obtain mercy Blessed are the pure in heart, for they shall see God. d. Jesus Christ – (a) “When someone slaps you on the right cheek, show him the left” (Bible; Mathew: 5,,20) (practical application of this ) e. He that is without sin, cast the first stone (Bible; John: 8, 7) f. On SMILE AND LOVE and recipe for happiness (p.9 of booklet ) g.Norman Lewis’s concept of ‘Magnanimous’ ( p.24 of booklet) h. Very important - Application of Swamy Satyananda Saraswati’s injunction –“Relaxation is an altered state of perception” (removing the veil of ignorance / stresses through real relaxation – you then see things as they are ; not through glasses tinted by the clouds of passion, fear, stresses or prejudices). Seeing ‘truth’. “Beauty is truth and truth is beauty” (John Keats)

3. On being practical • Horace Walpole, "The world is a comedy for those that think and a tragedy for those that feel". * Vivekananda ‘s quote on detaching yourself (p. 6 of booklet)

The real Jonathan Seagull who lives within us all This enthusiasm should be enduring, not a flash in the pan. One swallow does not make a summer. “Sacred, substantial, never fading bliss.” Real ‘vairagya’: 6. May we all wish one another all the best. Pray for one another “Maithreem Bajatha Akhila Hrud Jethri”. Learn from experience of others and avoid needless slip-up or incorrect approach. To quote again, “Many ideas grow better when transplanted into another mind than in the one where they spring up”. (Oliver Wendell Holmes Quotable Quotes, Reader’s Digest - January, 1963). Reference of a senior company executive to his desire that at least others avoid needless exercises and problems faced by them in implementing Quality Systems.

Finally, role of `Satsangathi’ – Barthruhari , “Tell me what Satsangathi does not do to man”. Conceiving of such get together - inspiring and elevating one another – 'synergy' in this situation, everyone stands to benefit; evolving a plan. (as noted in point 2 of these notes under the ‘FIRST SESSION’)

Conclusion "Asato Maa Sat Gamaya, Tamaso Maa Jyotir Gamaya, Mrityor Maa Amritam Gamaya; Om Santi Santi Santi" [Lead me from unreal to real ; Lead me from darkness to light(that is guide me in this path of life) ; Lead from inaction to eternal life. Peace, peace, peace] (From `Bruhadaranyaka Upanishad' - 1,3, 28) “You shall know the truth and the truth shall make you free." (‘The Bible’; John, 8 ,32) Also, Sage Patanjali's observation on 'truth' "The extent of the fruits of one's actions would depend upon the extent to which he is established in 'truth' [Sutra: 2,36]

Hari Om Tatsat