Yoga Bharati Newsletter 2014 by Yoga Bharati

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A year in review for Yoga Bharati – 2013

Lone Pelican – Madhavi Jain

Yoga Hour: Concept of Health

Shri N.V. Raghuram & Rev. Ellen O’Brian

Summer Youth Programs: 2013 – a report

Yogic Counseling for Marijuana Dependency: case study - Savitha Nanjangud

Artificial Intelligence versus Cosmic Intelligence Chetan Surpur & Swami Bodhananda

Stress and Relaxation – Rajendra Kelkar

Yoga for Visually Challenged: an experience Savitha Nanjangud

An Evening with Swami Bodhananda & Rev. Ellen O’Brian

Samvada: poetic conversation – Madhavi & Ashwini

Stop Diabetes through Yoga - Bina Desai

Research on Effect of Nostril Manipulation on Brain Hemispheres Dewaki Belvalkar, Vinay Reddy & Akshaya Sekharan

Fruit of Our Labor: a poem – Arundhati Bopardikar

Yoga and Gita for children: an experience - Ashwini Surpur 28 Yoga Bharati’s tribute to VYASA: a poem - Ashwini Surpur 30 Samadhi as per Patanjali Yoga Sutra – Shri N.V. Raghuram 31 Surya Namaskar Yagna: 2014

Yoga and Samskritam for Yogis: an experience - Ashwini Surpur

Research Report – Impact of Yoga on Disease-Risk Profile Performance and Quality of Life: an observational study

Yoga Bharati: Yoga with a Difference

A year in review for Yoga Bharati: 2013 Eleven years of bringing authentic yoga, ancient wisdom and modern research This year was the eleventh since our founding as a non-profit, volunteermanaged global community. We promote yoga in its authentic form, combining ancient wisdom with modern research. We work in the interest of the public to foster a better understanding of the benefits of yoga, its history and traditions.

Volunteers in the Community

We continued our expansion, adding more public classes in Sunnyvale, Milpitas and the Tri-Valley in the SF Bay Area.

An authentic Yoga Therapy and Research Fellowship

Yoga Bharati has trained 300 yoga teachers that now volunteer in local communities to offer our holistic and research-driven approach to yoga. Just this year, we have delivered about 2,500 class-hours of yoga asana sessions in our communities, including special classes for kids, seniors, stress management and therapy.

Yoga Bharati has committed to building a worldclass research culture that can scientifically validate the benefits of Yoga Therapy, and to bringing authentic Yoga Therapy to our community. Yoga Teacher Training (YIC) 2013: We conducted our flagship course YIC 2013 in India Community Center, Milpitas with 30 students taking the 3-month course including 9 youth

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below 18 years. The course includes the study of yoga postures, the subtle points of practice and teaching techniques, pranayama, meditation concepts and a 30 hours of philosophy taught in a retreat setting at Shivananda Ashram, Grass Valley by Yogashree N.V. Raghuram, our Guruji and the chairman of Yoga Bharati. This is our most popular event. The course was sold out this year and we had to turn down 10 requests. Surya Namaskar Yagna (SNY) 2013: we conducted SNY as both ‘yagna’ and also a pilot cohort study. More than 500 people participated throughout America for the yagna. More than 100 people signed up for this research study, with 53 successfully completing it. The published report is presented with details on Yoga Bharati’s website. Distance Education (Yoga Therapy): we successfully conducted a distance learning Postgraduate Diploma in Yoga Therapy (PGDYT) jointly with Bengaluru’s VYASA (Swami Vivekananda Yoga Anusandhana Samsthan). Therapy Classes for Special Groups: we have yoga therapy classes running continuously in Cupertino, Sunnyvale, Santa Clara, Milpitas and Fremont. This year, we have conducted workshops on Yoga for back, neck, shoulder and knee pain, diabetes, gastrointestinal

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disorders, obesity and metabolic disorders, vision disorders for children and teens, prenatal and postnatal workshops. Workshops with VYASA Faculty: We routinely send folks to visit VYASA’s campus in Bengaluru (called Prashanti) from the Bay Area for both therapy and educational purposes, with the numbers increasing every year. This year, VYASA’s Dr. Nidhi Ram conducted an infertility workshop in the SF bay area, led by Savita Joshi where more than 30 people participated. We’re glad to report that some participants have subsequently been able to conceive while others are enjoying their family time with the little ones! We have conducted conduct corporate Stress Management workshops and Stress and Yoga Breathing workshops at offices, healthcare institutions and education institutions. Our volunteers also conduct free yoga classes in their offices regularly. Workshops were conducted at Philips Healthcare, Sutter Healthcare Institution and at West Valley College in 2013, among others.

Creating lifelong Yogis by catching them Young Yoga Bharati has a unique focus on building youth ambassadors and lifelong yogis. In the past few years we have begun showing special attention to the youth during the YIC course

as well as creating opportunities for them to channel their energy and develop their leadership skills. We also initiated the President’s Challenge workshop. The President’s Challenge focuses on making kids healthy and active for life. The President has called for 60 minutes of fitness activity for 5 days a week to fight childhood obesity and to establish good health in America. Yoga is one of the activities included by the President. Yoga Bharati took this idea and implemented it for Bay Area youth. More than 20 YB teachers volunteered in summer of 2013 providing more than 100 classes - a total of $12,000 worth of free classes for kids and, we hope, habits that will keep them healthy for the rest of their lives. We conducted a 2 week summer workshop for youth titled Explore Yoga. The workshop was led by Savitha Nanjangud working closely with 6 youth leaders, Vedant, Vinay, Maya, Chinmay, Devaki and Renuka. Over 20 youth ranging from middle schoolers to college students attended the workshop. The program exposed the participants to various fields such as Yoga therapy, Ayurveda, Yoga for Leadership etc., in addition to the regular yoga practices. Several guest speakers shared their knowledge of yoga and Ayurveda with the youth including Dr. Prasad Kaipa, experts from Vedika Global - an Ayurveda School in Berkeley, and the Youth Spiritual Education Manager of Center For Spiritual Enlightenment, San Jose - a spiritual organization of Paramahamsa Yogananda Lineage. Several of the workshop attendees have now enrolled in the upcoming YIC 2014 course. Three day long winter kids yoga camp was conducted early 2013 and well attended by over 35 kids. A similar Summer camp was conducted at Safari Kids by one of our youth

yoga instructor Renuka. Kids became familiar with the right way to move their body with awareness while practicing various Asanas, and also got to understand the concepts of Yoga. They enjoyed learning to chant various Shlokas.

Promote awareness of Yoga, Vedanta and Ayurveda Yoga Bharati hosts prominent speakers in the fields of Yoga, Vedanta and Ayurveda. In 2013, we arranged a series of talks by Prof. NVC Swamy from VYASA on the Life of Swami Vivekananda as a part of Swamiji’s 150th birth anniversary celebrations. Bhagavad Gita and Patanjali Yoga Sutra workshop were held by Shri N.V.Raghuram, the Chairman and spiritual founder of Yoga Bharati, during the month of April.

Dr. H.R. Nagendra and Dr. Alex Hankey of VYASA, Bengaluru visited San Francisco bay area during the month of August. Yoga Bharati organized various talks and workshops during this time, along with a dinner get together with local community leaders. The later part of this year (November 2013) saw Satsangs on Yoga / Stress Free Parenting, Brahma Sutra, Bhagavad Gita and Mundakopanishad by Swami Bodhananda Saraswati.

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Active Partnership with Local Organizations Over the years, Yoga Bharati has passionately served the community and has created a niche position for itself in the local volunteer organization network. We consistently contribute and support local events in various roles - as specialists in yoga and also as enthusiastic participants. This year was no different. Sevathon 2013: This was held in the month of July. Yoga Bharati has been a key partner of Sevathon since it’s inception. This year,

we doubled the runner registration and also conducted special yoga sessions during the Marathon runners’ training and also on the day of the event. Unish Corporation has sponsored the Yoga Bharati team over the last few years. Dharma and Yoga Fest: This was organized by Hindu Swayam Sevak Sangh, Fremont and Sunnyvale Hindu temples along with many non-profit and social organizations in bay area in 2 locations (Santa Clara and San Ramon) during the month of September and was attended by 15,000 people on that single day. Yoga Bharati was Raja Yoga track organizer and sponsor. As a part of this track, we conducted a Stress Management program,

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Kids Yoga formation / dance choreographed by Madhavi Jain and Ashwini Surpur. There was a special talk at the end of the Raja Yoga track by Shri N.V. Raghuram of Yoga Bharati who has taken up the role of the President of Hindu University of America. Shri N.V. Raghuram was also specially invited to speak in Bhakti Yoga and Jnana Yoga tracks. In September, we participated in the Livermore Temple Health Fair, and worked on raising awareness on the benefits of yoga and announced the availability of free classes all over the bay area. Yoga Bharati has taken an initiative to collaborate and work in various fields of yoga alongside the Center for Spiritual Enlightenment (CSE). One such area is SNY research. Volunteers from Yoga Bharati have continually attended various programs offered by CSE during the course of this year. The next year will see this relationship strengthen even further when we actively partner with CSE and conduct the Yoga Teacher’s Training at their facility.

Roadmap for Future Events in 2014 In 2014, Yoga Bharati will work with greater resolve towards our goals, building on the momentum in previous years. In addition, we’re planning a few new projects that are outlined below. Youth Science Fair: Yoga Bharati wants to promote research, and has a focus on youth. We combine these interests in the form of a science fair project involving research on single nostril breathing on brain hemispheres. This involves providing a platform, the network of research subjects, monetary sponsorship and connections with yoga and research experts

from universities like VYASA Bengaluru and San Francisco State University. Surya Namaskar (Sun Salutations) 2014: We invite everyone to participate in SNY like every year, and in addition we are inviting people to prepare for a show of 108 Surya Namaskars in February when we conclude the Yagna (Sun Salutations Marathon). Yoga Teacher Training 2014: This year, we are likely to have an additional Yoga Teacher Training as we are running house full on our Yoga Teacher Training courses. Yoga Therapy Teacher Training 2014: We are

set to launch the next batch of Yoga Therapy Teacher Training (VYASA’s PGDYT course) contact hours in Sept 2014.

Support Us With your generous support, we at Yoga Bharati have been able to take up significant programs to promote Yoga in a holistic way. Your further contributions will strengthen our resolve and initiatives. Please see the link below for ways to contribute generously towards ‘Samājanidhi’. http://yogabharati.org/support-us

Lone Pelican g

Madhavi Jain, Cupertino

The seas rising high The sands drifting The waves dancing at my feet The eastern breeze caressing my face There I stand, me a lone pelican Watching the setting Sun Reminiscing a life so full A life so rich fraught with experiences both bitter and sweet

Watching the setting Sun

Me a lone pelican

A calling to merge with the greater Truth

Watching the setting Sun

A calling difficult to ignore

A moment of a meditative state

A calling to stop your breath

A moment to contemplate

A calling to be one with the forces of nature

A moment when you know is all you can get

Me a lone pelican

A moment when you know all is done

Watching the setting Sun

A moment when you know it is time to go

Blessed to be aware of my existence and content to let it go

Me a lone pelican

A calling to let it go

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Yoga Hour Concept of Health Shri N.V. Raghuram & Rev. Ellen O’Brian Yoga Hour Radio – April 2013: Discussion between Rev. Ellen O’Brian of Center for Spiritual Enlightenment, San Jose, CA and Shri N.V. Raghuram, Yoga Bharati Rev. O’Brian (Umaji): Welcome to the yoga hour, where we open our hearts and minds to the infinity. I am Rev. Ellen Grace O’Brian. I will be sharing with you today some insights and practices from spiritual tradition of yoga, the ancient science yoga, the science of self and God realization. Yoga is a Sanskrit word that means oneness, commonly defined as way of oneness, union or unity. And this refers in the highest way to bringing our attention and awareness to consciously abide in our essential spiritual nature. Yoga is self-realization. It is not just intellectually knowing this truth but realizing it and living in harmony with that truth of our being. Today we have an opportunity to know how yoga can support us in complete well-being with the holistic understanding. We are blessed to have Yogashree Prof. N.V. Raghuram with us today, the spiritual founder and chairman of Yoga Bharati. We will be exploring this ancient wisdom and how they are combining yoga with modern research for health, healing and wellbeing. He has been practicing yoga for more than 30 years and you can learn more about their work at www.yogabharati.org. Welcome Raghuramji, I am so delighted that you are here with us today.

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Radio talk

Shri Raghuram: Namaste, Thank you so much.

Rev. O’Brian: Before we begin our conversation about holistic health, we will take a moment to center ourselves: [Umaji conducts a small meditation session] Today we have an opportunity to look at yoga holistically. Yoga is holistic; it is about being restored to fullness. Often people have just a little glimpse of one facet of yoga; they are familiar with the asanas (physical postures); they see yoga as an exercise or as a philosophy or a meditation practice. Of course, yoga is a complete system that promotes physical, emotional intellectual spiritual health and well-being. How do you see as the yogic view of health?

Shri Raghuram: Health does not mean just the physical health but it is total personality. Health is our own nature. It is not that we have to do something to be healthy but we have to get back to our nature and we regain health. In Sanskrit we define health as Swastha - Swa means self and Stha means being. When I am in myself, I am in good health, when I go away from myself that is sickness. World Health Organization (WHO) says - “Health is not just mere absence of sickness but is a positive

wellbeing at a physical, mental, social and spiritual levels”. The idea is - don’t focus on sickness but focus on health, secondly don’t look at only the physical wellbeing but total personality. So that is the yogic view point of health. Rev. O’Brian: It is so encouraging for people who are undergoing various forms of stress to the system to know this. This idea that health is natural to us, and that the healer is within, is so important to be in touch with our health. So often when people have challenges, the first place they look is outside. Yoga helps us look more systemically at what are the resources within us for bringing us back into balance and to the natural state of well-being that you are mentioning. Could you share with us some of the key yoga practices for maintaining health? How yoga brings us back into balance to experience our innate well-being? Shri Raghuram: The definition of stress is that it is an altered condition. Indian philosophy says, don’t look at the ailments from the symptoms point of view but look at the cause. Earlier days, the cause of an ailment used to be from outside, some epidemic or infection, whereas today most of the health issues are not connected with external things but the cause is internal; the disharmony that percolates in physiology results into ailments. The disharmony within is basically what we call stress. Most of the ailments we have today are directly or indirectly induced by the stress. The basic practices that we give are to maintain good health at total personality level - yogasanas or postures to see that we get back to our natural state of body - the relaxed state; simple practices of pranayama so that prana slows down and becomes natural; and meditation to go back to the self. When we

do this, we find that the mind is purified and directs us to the right choices. We understand what is affecting the body and be aware of it. In the developed parts of the world, people are living in their minds, not connected with their bodies, ignoring the needs of the body and that leads to stress and to dysfunction. Our body is not just physical thing that exists materially, but it is a mind-body continuum as even the modern science recognizes. However, Indian philosophy goes one step further saying that it is consciousness-mind-body continuum. So the laws that apply to the physical body are not just related to the physical structure, but go much more deeper. From the holistic viewpoint, yoga is very helpful to connect all the layers of our being, starting from the core self - the physical, the mental, the emotional and the intellectual to bring back the harmony within. Rev. O’Brian: How does your research view diet for health? Shri Raghuram: Indian philosophy says that our body is consciousness-mind-body continuum. So naturally that mind and intellect have to be in harmony with the whole body for us to maintain the health. Another important aspect about body is that in Sanskrit , the physical body is understood as Annamaya Kosha; it means food supported or made out of food. So naturally, the food we take becomes an important component of this consciousnessmind body continuum. Spiritual or yogic diet is that kind of diet, which gives you freedom from the body level because hunger is the way body catches your attention. The food that you give to it must give you freedom from the body level. That food which can give you such a freedom is yogic food or Sattvik food. Whatever that, which binds you by agitation at the body level even after you take care of your

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hunger and keeps you associated with the body level is Rajasik and that which makes you feel dull at the body level is Tamasik food. In yoga, we have given a lot of importance to the kind of food that we eat, the quality and quantity, the frequency and the atmosphere in which we eat. All these factors are a part of diet. So this is the simple direction for the yogic food. In that category vegetarian food with less spices and balanced kind of a diet - food grains, vegetables and fruits and all that is grown and prepared naturally, not contaminated by the chemicals is supposed to be yogic food. Rev. Oâ&#x20AC;&#x2122;Brian: We have been talking about yoga as a holistic system for wellbeing at all levels, body, mind and emotions emanating from the divine self, the core of our being. Could you please share with us the Koshas, the sheaths, these coverings of the self within the sole nature. Shri Raghuram: The journey goes from gross to subtle. At the grossest level we are physical body - Annamaya Kosha and that is what we experience outside, but then deep within, we have a life force, which is called prana. Prana is the energy that is responsible for breathing to take place, the heart to beat and the lungs to function. This aspect is what is called Pranamaya Kosha, or the energy sheath or energy personality. Subtler than this is mind, the mental personality or the psychic personality called Manomaya Kosha. Deeper within this psychic personality is that which controls and guides all the outer levels is our intellect, Vijnynamaya Kosha. Lots of times people stop at that level; most of the intellectuals and scientists have stopped at that level thinking intellect is the highest level of our existence but the Indian philosophy says that intellect is also a tool made out of the 8 | Yoga Bharati

information that you get from outside world; hence intellectual personality also belongs to the world outside, and deeper than that we have bliss or the spiritual personality, Anandamaya Kosha. When we were born, we were most of the time at that spiritual level, bliss level and came to the body level only whenever it was absolutely necessary, and hence we were always blissful. As we grow we have more and more attachments and associations with the physical body. Yoga sees body and mind as a temple of God, the abode of the divine so we want to care for it in the highest way but there is also another viewpoint that itâ&#x20AC;&#x2122;s a laboratory of our increasing awareness in life. If you are practicing yoga you should be a scientist of the Self, observing yourself. What helps me get peace, the sense of well-being and satisfaction? We can use our own feedback if we pay attention. Just eat something and see what you experience in your mind and body, be a scientist about it and this will help you. Bring your attention and awareness to know diet and other outside stimulus that may affects us on the mental, physical and even spiritual level of our being. This is the heart of yoga therapy; it is the ability to discern what a person needs to help restore their wellbeing. Rev. Oâ&#x20AC;&#x2122;Brian: Tell us a bit about yoga therapy.

Shri Raghuram: We have a center in Bangalore call Prashanti Kutiram – a health center of Vivekananda Yoga Research Foundation (VYASA) where we give this yoga Therapy. The first paradigm shift in yoga therapy is to shift our focus from the illness to wellness. People, who come there with ailments, will see that with all those conditions they may be suffering from, they still have health in their hands (at the core). Through yoga therapy, we try to create an environment that allows one to heal oneself from within. When the bone is cut you put the bone pieces together so it does not move and the healing takes place, which means the bone has an ability to heal. Since health is our own nature, spirituality creates the deep inner harmony encouraging the healing process to go on.

strength up to the surface; the body will be Y oga T ip

Significance of Chanting Chanting or singing out loud is an integral part of Yoga. This is also referred to as ‘Laya Yoga’. Chanting allows for the mind to relax. It distracts the mind in a positive way and also helps pave the way to inner calm.Sometimes chanting could be incorrectly associated with a religion. It is simply a method used to reach the final goal - silence. Pick any syllable such as “OM” and repeat the chant for a few times. Silence after each chant is important. Adjust pauses in between chanting OM to suit your style.The goal is to bring about a deep meditative silence within.There could be various ways – try them for yourselves to get there.

Modern medicine looks at therapy as fighting with the sickness while yoga has a different paradigm. Yoga therapy aims at harmony and we do not speak the language of fighting. We can enjoy the practices at physical level, pranic and emotional level. Basically we avoid fighting at all levels and that is when the healing takes place. That is a language of therapy. One of the very important areas where we are doing research is the research on cancer. The very symptom of cancer shows that your body cells are fighting one another. So it is the fighting aspect within us that has created cancer. Is there a way that deep inside, at my cellular intelligence level, I can remove this concept of fighting within? When a patient comes to us we say - try and forget that you are fighting cancer, create deep inner harmony within your self and that takes care of your cancer. Love thy cancer cells - this is the way healing takes place.

able to restore to original wholeness, which is a definition my Guru often gives for yoga itself. As you were speaking about these practices, I appreciated you use the word ‘to enjoy’, enjoying time sitting in meditation, enjoying pranayama and asana because this helps to reconnect to the innate bliss in our being which brings forth healing. At the core of yoga is the understanding of what we really are as the self - indestructible, unchangeable, pure existence and so at the heart of this therapeutic approach we understand that disease is a changeable condition, and that is not the truth of what we are. So yoga therapy is very powerful with this view of helping people to get back to bliss, to get back to the truth of their being and get back to the inner strength that can let the self do what it does, which is to heal.

Rev. O’Brian: To let the deep harmony and well-being of the self prevail, brings so much

[To listen to the complete discussion, listen to the archive at: www.Unity.fm]

Happy Chanting!

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Summer Youth Programs 2013

other physical activity for 60 minutes a day and 5 days a week. Another unique component of this observational study was that it was conducted and coordinated by the youth aged 14-21, who are yoga teachers of Yoga Bharati. These youth were responsible for teaching yoga, helping with yoga classes, gathering the assessment parameters and following up with the participants to maintain a daily log that will provide data points for compliance with study parameters.

Kids President’s Fitness Challenge Yoga Bharati implemented President’s Fitness Challenge to spread the awareness about the importance of yoga practice amongst children in improving fitness, focus and attention. The President’s Challenge is introduced by the President’s Council on Physical Fitness and Sports for people who want to make physical activity and healthy eating, a part of their everyday lives. Yoga Bharati approached this challenge by conducting classes for children between the ages of 7 to 12. More than 120 students between the ages 7 to 12 years signed up for the workshops. Children attended yoga classes at least 3 times a week. On the other 2 days, they followed the guidelines of the Presidents Challenge for youth and practiced yoga and

“Yoga is fun” said Nisha whereas Josh said he loved Sun Salutations. Rakesh says “He liked yogic games”. The kids enjoyed summer with yoga!

Explore Yoga Youth Summer Workshop Yoga Bharati conducted a workshop for teenagers and college students, called “Explore Yoga,” from June 17 to June 27, 2013. The goal of this workshop was to give the youth participants exposure to not only the physical side of yoga practice but also its holistic nature and a glimpse of the evolution of yoga in America and the extent of its adoption and industry. More than 20 teens, many with minimal exposure to yoga, showed up every day during the two-week workshop to learn about yoga and its application to their own lives. The workshop started off with a yoga class that lasted between 60 to 75 minutes. Yoga Bharati’s youth faculty conducted the sessions under the leadership of Savitha Nanjangud, the Youth Program Director. After the yoga

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the participants played a fun game of jeopardy, where they reviewed all the concepts they had learnt since the beginning of the workshop. The participants had a blast and all of them actively participated. They then were given time to prepare a small skit for the final day’s presentation on different yamas and niyamas and four streams of yoga. session, the participants enjoyed a snack break, which was considered as one of the highlights since they got to socialize during this time. The latter half of the session each day was an informative session that covered the impact of yoga on many different fields of study. The participants got the overview of yoga’s history in the US, ranging from Swami Vivekananda to modern yogic styles of Iyengar and Bikram and the trends in the yoga industry. Yogic concepts such as Happiness, the five Koshas, the four streams of yoga, and the concepts of ashtanga yoga were also given. Rev. Elena from the Center For Spiritual Enlightenment (CSE) talked to the participants about meditation. The participants enjoyed artistic activities planned for them, in order to illustrate the concepts of meditation.

Although the participants initially were reserved and reluctant to talk, by the end of the workshop, they were bursting with energy, “My mom wanted me to do this workshop. I was not very keen on doing it,” said one student in regards to his enrollment. However, after participation in the workshop, he said, “it was an amazing experience.” There was an overwhelming and enthusiastic response for Explore Yoga by the participants and parents alike. At Yoga Bharati, we hope this made a difference in the lives of the participants, and gave them the experience on the benefits of this wonderful science of holistic health. We also hope this will motivate them to take up the regular practice of yoga and spread it to their own generation.

Dr. Prasad Kaipa gave a talk on Yoga and Leadership with Swami Vivekananda serving as the prime example. He talked about the qualities of a leader. Presenters from Vedika Global explained Ayurveda to the participants. They talked about the five elements (Pancha maha bhoota) that constitute everything in nature including human bodies and the Gunas or qualities that can be used to describe something. They explained the various aspects of the Doshas such as Vata, Pitta, and Kapha. The participants sampled six types of Ayurvedic tastes (shadrasas) sugar, rock salt, lemon, cocoa bean (bitter), raw banana (astringent) and chili (hot) and a cooking demonstration of how to make rose lassi (rose flavored buttermilk) using actual rose petals was done. On the second to last day, NEWS Letter 2013 | 11

Study

Case

Yogic Counseling for Marijuana Dependency g

We are all familiar with the pervasiveness of addictive substances like alcohol, marijuana, cocaine etc. in the society we live in. A person’s relationship with an addictive substance can go from occasional use to abuse to dependence ending finally inaddiction. In the case of marijuana, dependence or addiction is usually due to unresolved emotional factors. For harder drugs, an emotionally induced dependency can lead to a chemical dependency which requires more elaborate treatment and rehabilitation. Emotional dependency develops due to an inability to deal with life’s problems. The drug is used as a crutch to create a temporary false euphoria and instead of addressing the underlying issue the user is in denial. Once the effects of the drug wears off the user is more acutely aware of his problems and reaches for the drug again thus creating a vicious cycle. Teenagers and young adults who haven’t fully matured are especially vulnerable to such dependencies. This article presents a case study of a young man dependent on marijuana (to be referred to as the ‘participant’) and the

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Savitha Nanjangud, San Jose, CA

yogic counseling methods used to help guide him towards recovery. The participant was initially encouraged by his mother to talk to me just to learn some yoga practices to improve his health and mental state. He had just quit his first job out of college due to a deep dissatisfaction, was very unsure of life’s goals and was showing signs of depression. The patient requested a private meeting where we had a long discussion,which started with defininglife goals and expanded into various topics related to yoga philosophy such as Happiness analysis, Panchakosha, and Vedanta concepts of desires and vasanas etc. After a few hours of such discussion the participant revealed to me that he had a more serious problem he needed help with namely, that he was using marijuana quite regularly and unable to quit. The marijuana use had started in high school and continued into college purely for recreational purposes. But when he became very unhappy with his job

his marijuana use increased in frequency and led to dependency. He had tried several times to quit but was not successful and felt guilty and ashamed. He felt he was letting his family down in multiple ways and caught in a vicious cycle of using marijuana to avoid facing his problems while the use itself was creating more problems for him. In the first meeting he was so impressed with the yoga philosophy he had just heard that he made a firm resolve to quit marijuana cold turkey and I offered to support him through the process. Instead of worrying about trying to fix a vicious cycle I encouraged him to start developing virtuous cycles which will automatically replace old habits. To begin with, I taught him simple meditation that involved watching the breath and the thoughts. I realized that he was faced with a combination of spiritual and emotional confusions and henceI recommended some books on basic Vedanta as reading materials. Being intellectually inclined he took to them very eagerly. We met again after two weeks and had an extensive discussion and analysis in which I managed to gauge that he only had anmild dependence and not a full blown addiction. By then he had started weaning himself off marijuana although he admitted to a few slips. Over the next 4 months we continued to meet every few weeks and had long discussions each time. He continued to get stronger and more cheerful and started figuring out his next career move. I could see that he was no longer dependent on the marijuana and had realized its risks to his emotional wellbeing. My personal experience with this case taught me that nobody can really cure someoneof an addiction unless he/she is a willing participant in the process. Such people usually approach the treatment after bottoming out or coming to a realization that there is no other way. In

this case the participant was an intelligent adult who had an understanding of his problem and was ready to put in the hard work required to relieve himself of his dependence. Our job as yoga therapists, parents, friends etc. guiding people with dependencies, is to provide a safe, non-judgmental atmosphere for them to explore their emotional confusions and find their own answers. My extensive study and research into the nature of addiction, marijuanaâ&#x20AC;&#x2122;s effects, popular perceptions of marijuana use etc. helped me develop an effective strategy with which to approach conversations with the participant. The goal was to introduce him to the yogic perspective of addressing lifeâ&#x20AC;&#x2122;s questions. While we need to stay committed to helping the participants, at the same time it is important for us to realize that chances of success are very unpredictable and the outcome is not in our hands. I believe adopting such a detached but involved attitude made him feel supported and with our continued interaction he made rapid progress. It is important for a therapist to know this may not work with all cases of substance abuse or addiction. More drastic measures may be needed in cases where the addiction is stronger or where minors are involved. NEWS Letter 2013 | 13

Artificial Intelligence versus Cosmic Intelligence Samvada between Chetan Surpur and Swami Bodhananda When science and spirituality meet, it brings the essence of truth and not conflict as the west envisions it.Recently, in the Bay Area, on Yoga Bharati platform, ayoung Computer Engineer, a recent graduate from the top engineering school studying on Artificial Intelligence (AI)met a Swami who talks about Cosmic Intelligence (CI), both with open minds, with their immense passion and sincere sadhana in their respective fields. Swami Bodhananda, the founder of Sambodh society visits Bay Area every year and Yoga Bharati hosts many of his programs. He guides Yoga Bharati members and families. He indeed, dialogued with one such member and had an intense discussion over email and in person, which some Yoga Bharati family members witnessed.

Highlights of Chetanâ&#x20AC;&#x2122;s Views of AI as relevant to Philosophical View Artificial Intelligence â&#x20AC;&#x201C; Physical set of neurons creates intelligence. The way you perceive the world, the self-experience that you have, the idea of the world and everything that you feel just comes down to physical neuronal firings. Neurons are arranged hierarchically and lower level neurons feed into higher-level neurons and hence the patterns that the lower level neurons are processed at the higher level neurons to perceive things such as an apple, etc. Essentially, as Chetan puts it, it is a bottom up approach of the world where consciousness is viewed as being manifested by the matter.

Highlights of Discussion between AI versus CI 8 Swami Bodhananda: A mechanistic interpretation of the brain can pose a methodological and epistemological challenge as we approach theÂ problem of consciousness. 14 | Yoga Bharati

8 Chetan: Human behaviors, like expressing love, or having sentience, is an emergent phenomenon of ultimately physical interactions in the brain. If we were able to understand how exactly the amygdala works with the neo cortex to produce emotion, we would be able to understand exactly how human emotion works.

8 Swami Bodhananda: I feel that consciousness/feel factor can be made to manifest when physical conditions like complex neural firing at distant sites are created and interconnected.( the correlation hypothesis). But I am not sure whether computationally it is possible to replicate the emotional and organic relationship that the brain has with environment, which may be the key to conscious subjective experience. Study of artificial intelligence and computational man will go a long way towards that goal. My guess is that you are on the right path. Where yoga is stuck, science/ vijnana is taking baby steps. 8 Chetan: Basically I understand the sentiment that we are limited by our senses, and we have to transcend them in order to truly understand the world. I think another possible approach is to use our brain to indirectly understand these complicated things like consciousness and subjectivity, by understanding the rules that make up the brain, which in turn generates these complicated things. For instance, since we cannot see in 4 dimensions, we can use our mathematical, scientific minds to translate those ideas into 3 dimensions, and indirectly see them with our limited minds. Of course, it’s not the same as seeing them with 4D eyes, but at the end of the day, we have transcended our senses to understand something we previously thought was beyond our understanding.This is what excites me about the field. Through AI, we will be able to understand more about ourselves, and gain actionable knowledge that we can use to radically improve the world.

this conversation as we get fresh ideas. Y oga T ip

Meditation When we sit for meditation, we find that it can be a challenging experience. One day, our mind may be speeding, and the very next day we may experience a deep sense of calm.Pranayama practices can help one move from agitation to relaxation, from lethargy to lightness - so that we ease gently into meditative state. Often we need a variety of awakening, calming and focusing practices, which may be obtained from the teacher or guide in a meditation session. Patanjali’s practices of Dharana, Dhyana and Samadhi, also known as Antaranga Yoga, are ways to start our inner journey. These practices help discover ourselves and reach that final goal of Samadhi. It requires Sadhana - a sustained effort. Do you practice meditation?

Contemplative practices and experimental sciences have different purposes, vocabularies and methodologies. They frame questions differently. The Upanishads talk about two domains of pursuit--the objective and subjective, something like the present analytic and continental philosophical divide. And this dialectical clash in the center of human thought is healthy. 8 Chetan: Yes, this has been a great conversation. I do believe there are multiple ways of looking at the same thing, and I think I’m looking at it bottom-up while you look at it top-down. Either way, we’re all seeking the same answers :)

8 Swami Bodhananda: We will continue

NEWS Letter 2013 | 15

Stress and Relaxation g

Rajendra Kelkar, LA

are stronger than the concrete slab. Human has infinite capacity at mind level. Using mind, one can rule this world...in reality or may be in dreams. But it shows that human mind is made to take stress.

External Stress

Imaginary Stress

Let us make sure we understand what stress is. It is important to understand the problem in order to find a solution. Stress is the state of imbalance. In the Engineering world, stress

Modern Lifestyle is caused by putting too much pressure or pulling something too hard. Human body is made to take stress. It is said that our bones

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We can get stress from outside, while interacting with the world. It can be at body level - something like working all day doing hard labor; or at the mind level - somebody says something to you and you feel bad, miserable, because of that interaction with outside world. We can get stress from inside; our fears from past memories or something imaginary. All of us still have Sunday evening blues, not feeling too well about going to work Monday morning!!So far, it seems that we are made to handle stress very well. So, what is the problem? The problem comes when we are exposed to this stress for long period of time. Exposure to physical stress and mental stress for extended period of time percolates to our physiology. Particularly it impacts our involuntary internal systems and starts altering their normal functions. As an example, under stress, our

digestion is put on hold. Our entire chemical factory in the stomach gets into in-balanced state only because all the blood and oxygen and attention goes towards dealing with stressful situation!!

Cumulative Stress is a Problem What is the solution? Relax! It is easier said than done. Unfortunately we don’t understand

tired and next morning they are fresh again. Relaxation brings back that state of balance; it brings back that energy.

It is proven that: • Alcohol and other substances bring down stress by about 4-5%

• Sleep brings down stress level by about 8-9%

• Wakeful relaxation brings down stress level by up to 30%

Yoga is all about Wakeful Relaxation Let us practice relaxation together. In this practice we teach our body and mind to consciously slow down, let go; Let go tension at body level... let go thoughts at mind level.

what it means to relax. In my yoga class, many people ask....you said relax, but what do I do??? And it is very difficult to tell them that doing nothing is relaxation!! It is actually very simple to understand. When you are too tired, what do you do? Normally you rest, do nothing; Many people just sleep when they are

For next few minutes let us focus on your own breathing... let go everything else... few cycles of inhale... exhale... As you practice this wakeful relaxation, you will realize that you are more energetic, healthy and ready to use your natural ability to handle stress!!

Om Shanti Shanti Shantih

Palak Chutney: Ingradients and Preparation 1. Cut washed Palak Bunch and keep it ready. 2. Heat 2 tsp ghee in a pan. 3. Add crushed Garlic (2 Cloves). 4. Add cut green chillis (optional) 5. When garlic is slightly baked (not yet brown), add Palak leaves and Sautee for 6-8 mins on high flame. No water needed. Just the water from the washing of the leaves is enough. Optionally you can add tomatoes or Tamarind water. I added Mango powder (aamchur).

Recipes

6. You can then switch off and use the hand blender to mash it. If you want to put in the blender, make sure it cools a bit and don’t run the blender too much or it becomes too fine a paste. Slightly chunky is better. 7. You can then put it back on the pan and heat it with some more ghee and salt and pepper. Serve hot with hot paratha or poori.

Tastes Heavenly!

NEWS Letter 2013 | 17

Yoga for the Visually Challenged g

In April 2013, I had the opportunity to teach a few classes at the Santa Clara Valley Blind Center located in San Jose since their teacher was looking for a substitute. Before accepting I observed one of the classes. The class was very mellow, mostly breath and motion practices confined to the chair. I was nervous about teaching the very next day and practiced and prepared several chair poses. I was also nervous about relating to the students and giving precise instructions without hurting their feelings.

From Chair to the Mat: gaining Confidence In the first class I introduced myself to each of them and explained a little bit about our style of yoga. I wasnâ&#x20AC;&#x2122;t sure if they were open to chanting Om or saying any mantras so I kept all of it out in the beginning. The first few classes were very simple with watching

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Savitha Nanjangud, San Jose, CA

of the breath, breath and motion practices on the chair and a few standing poses holding the back of the chair. I ended the session again with simple relaxation without any AUM or other chanting. The students started enjoying the classes, especially the DRT since some of them had trouble sleeping. After 7 classes as a substitute teacher the Activity Coordinator invited me back to take a 3 month session of weekly classes. Several new students joined the new session. Each student here is unique. Some are partially sighted and some fully blind. Some have limitations due to past or present injuries and some have limited mobility due to stiffness. One student is also hearing impaired along with being blind. I continued teaching as before focusing on breathing practices and using the chair a lot. Midway through the session I started transitioning the students to the mat. I realized that the students needed to build more confidence in controlling their bodies and develop spatial awareness as well

as better balance. I tried out a few sitting sukshma vyayama practices and then added some standing and sitting breathing practices. I also introduced core strengthening (leg raising, navasana) and loosening practices (forward/ backward bending, side bending, twisting, hip rotation, etc) which the more athletic students really enjoyed. I continued using the chair for Padasanchalana, Veerabhadrasana, modified Parvatasana etc. while slowly adding more free standing practices like centering and ankle stretch breathing to improve balance practices. I checked with the center management if it would be ok to chant Om and say a few Sanskrit prayers and they were very open to it. So I began chanting Om, starting and closing mantrasafter explaining the meaning. By the end of the 3 month session students had transitioned almost completely to the mat, they were a lot more confident and were challenging themselves to improve flexibility, balance and coordination.

Participants and their Experiences Gabi used to be very athletic before she became blind so she enjoys the core strengthening practices. In spite of her ankle injuries, which limits her ability to do shashankasana and veerabhadrasana, she is very determined and finds her own variations. Reggie likes the

abdominal breathing and DRT as it helps him sleep better. Ken is an elderly Veteran and like Gabi, uses the class to complement his daily walks. Margie is a short elderly lady who is surprisingly flexible. Her main challenge, which applies to all the others as well, is being able to stay balanced while walking so she can avoid injuries. Ron has an old rotator cuff injury and said the yoga practices really helped increase the range of motion in his shoulders which physical therapy had not addressed. Rubin is a Native American, very steeped in his culture and physically quite fit. He is also hearing impaired and struggles to follow instructions. However he thoroughly enjoys the spiritual nature of the class, especially DRT. Jane can only do chair yoga but quickly creates her own variations based on the instructions given to the others. Recently, I challenged the whole class with the complete Surya Namaskar sequence. I had previously introduced individual asanas either with the chair or without. This time we did two full rounds of SN and they pushed through it with a sincere die-hard spirit with Jane doing the chair sequence. The students are all very gracious and grateful for the yoga classes and work very hard to follow my instructions and meet my expectations. They express their gratitude after each class and love to openly share their experiences and ask questions. I am blessed to have the opportunity to share my yoga knowledge with this amazing group of people who live their lives with such grace in the midst of so many physical limitations and setbacks.

NEWS Letter 2013 | 19

An Evening with Swami Bodhanandaand, www.sambodh.org Rev. Ellen Grace O’Brian, www.csecenter.org Yoga Bharati members attended a discussion between Swami Bodhananda and Rev. Ellen Grace O’Brian on Nov 14th, 2013 at CSE, San Jose. Swami Bodhananda is the director of Sambodh Society, USA. Yogacharya Ellen O’Brian Spiritual Director of the Center for Spiritual Enlightenment (CSE).

Yogacharya Umaji: What is the goal of life and what brings fulfillment? Swamiji: Spirituality is inclusive of all human pursuits.Material world is merely an expression of consciousness. The Spirit includes all dimensions of human faculty. Each of you may have to find out your own purpose of life. I wouldbe restraining you if I told you what it was. Through life’s interactions you find out your ugliness and your potential. I can quote from scriptures and from the life of great masters. But the mission is still yours and it is an endless journey. The joy of living is in moving into the unknown and there is courage in that. Yogacharya Umaji: Few people realize that the kingdom of heaven extends up to here. We need commitment and courage to ask ‘why am I here’ and what the real purpose of life is. Is this correct? Swamiji: God realization or self-actualization is about including more and more in your circle. For example what is Love? What do you give? What if the other person does not need your love? Wouldn’t it be a deterministic embrace if the other person does not need the love? So Love is essentially allowing the other person to live the way they want to live.

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Saying “I love you” is a great responsibility; not a manipulative exercise. It’s not love if you sign in blood today saying I love you and get ready to kill each other 3 years later. Love is about experiencing fullness and feeling comfortable with yourself so that others are comfortable with you. So experiencing this love and experiencing your potential could be the mission of life. It is a challenge to discover the goal of life. It is a challenge to live together and continuously experience love. Not just two people - which is itself a challenge, but people of different cultures and types. Experience of explosion of energy is what you want to seek then you are burning at all ends! Yogacharya Umaji: The only way to love another person is to experience fullness. The other kind of love is about not having enough so I can be whole by getting something from the other person. How can we experience this fullness? Swamiji: True love is possible between two whole people. When we say whole, it is not just saying ‘I am okay’. This feeling of fullness (I am okay) should not lead to isolation. To know one is to know none. To know all is to know the whole. This is an ongoing process, not an event. No one can claim they are enlightened. This claimmakes us simple. We don’t need any approval from anyone. But we always seek

approval. Knowing that it is a journey and not a state makes us humble, relaxed and creates the opportunity to interact. Then alone, the interaction is not a manipulative strategy to control or impose on others. Completion does not have to be an accomplished task but a reflective and contemplative activity. To engage in this activity, some insecurity is needed (not a complete secure feeling of “I am okay”). In the space of this insecurity, we reflect and work on our goals. It is a dynamic balancing process. ‘I am okay’ makes you complacent. Yogacharya Umaji: We need the inner experience and meditation but to also be in the world. We need to bring our yogic practices into the world. So how does one do that? What is it to be non violent for example? Swamiji: It is a challenge to operationalize the idea of non-violence. When I have a gun to my head - what should I do? It is not easy to answer that question. It is not easy to be non-violent when I am under threat. We perceive threat from each other - physical emotional, etc. Where did it start? Maybe when a lion pounced on a deer and I saw it when I was in a cave? What are the roots of violence? We espouse a value, but we may not be able to follow that under crisis since we still retainjungle psychology in our limbic system. Violence is embedded in human psyche and part of theevolutionary experience and it takes deep meditative insights to overcome violent impulses. When Christ was subject to violence he absorbed it and forgave. Buddha absorbed violence and disarmed the opponent. Patanjali says when non-violence is practiced a lion and deer can live together. So we need some people in the society to absorb the collective violence so the society can live in harmony. Yogacharya Umaji: When we meditate, we learn the reactive nature of the mind. So with the practice

of spirituality we can have some hope. It takes a long time but can non-violence be learned? Swamiji: We can reach some level of non-violence when we build intentional communities where we share values and institutionalize the idea of nonviolence. Gandhi tried a whole idea of nonviolence to fight for freedom - Nelson Mandela too. It is very difficult though. In my ashram, we practice strict non-violence, no drugs, no meat, no alcohol and no sex. So no one comes to the ashram. I live with a couple of turkeys  In reality, we may need to arm ourselves in crisis situations. How do we incarnate non-violence in the presence of WMD? It is a challenge and we need to handle that. Yes, there are extreme cases of non-violence, but we cannot consider them a standard for everyone. When a tiger threatened my guru, he said, “Come and eat me”!!! In his case, the tiger went away, but can we profess this? Extremes are not answers. Christ on the cross is not possible for common people. Yogacharya Umaji: In today’s Yoga hour I heard many values being discussed, for example, nonstealing at the people and at government level. The talk was on Art of Yoga which is about Yoga given to the girls at risk. Girls in juvenile hall are given tools of yoga like Yama and Niyama. This is helping them as theylack a sense of self. So when we practice yoga as a collective society, flares of light emerge from the practicing communities to help others. Swamiji: To practice non-violence, nonpossession (aparigraha) is a necessary condition. Violence perpetrated by the powerful against powerless is the worst kind. The problem comes from having a territorial attitude. When I have a fence around a property, people know there is something inside that they have to break into. If it is all free and open, there is no violence. When God said ‘don’t eat the apple’,

NEWS Letter 2013 | 21

it became an issue. Now I have to try the apple. We need to expand the area of commons. In Vedic IndiaFood, medicine and education were free. There was nothing to hide, secure and hence no threat and no need to fight. However private property is also needed. As Adam smith says, ‘when individuals pursue wealth, societies prosper’. But we need to balance this. Patanjali says reduce consumption, increase commons, and even proposes brahmacharya. So what is brahmacharya for all of you? It is the passionate pursuit of truth. We need to discuss economics, politics, etc in a spiritual light. Yoga is a global conversation. It is through a global conversation based on interactions that we unfold our individual and collective potential. Even spiritual people cannot stay away from economics and politics of life. The world is looking for a solution. The seeds we are protecting are useful in the larger context - not just for private consumption but for creating a better world. Purification is possible only when we empty our vessel. We need to reach out to thinkers, great minds who meditate or think spiritually. We need to work on promoting yoga to a much larger context. We need a powerful intervention of yoga in the intellectual space. Yoga has to invade academia to influence the global discourse.

Yogacharya Umaji: Surrender - willingness to open to infinite possibilities. What do you think of this?

Yogacharya Umaji: You are lighting a fire of spirituality. We have received so much Grace. But responsibility comes to us with the Grace we have obtained. There is an evolution of consciousness. What do you think of this?

Swamiji: Grace may be at the hindsight. The word Sannyasi means moving on (nyasa - giving up known for the unknown). The unknown is the land of opportunities and it takes true courage to embrace it. You all can be Sannyasis!

Swamiji: We do occasionally experience the Dark night of the soul. Mother Theresa herself had a doubt whether god was on her side. The idea of Gracemakes us hopeful. Spirituality is about working against odds. A small step can take us to a huge leap forward. Minimal effort with grace will be successful someday but we don’t know when. But we should continue our effort.

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Swamiji: Surrender is knowing the limits of knowing, and opening the mind up to the infinite potentials of being. Our goals may not be the right goals. We use words to conceive and describe our goal. While it may have some meaning in a cultural context, itmay not be what it really should be. Openness will help us recognize the goal when it comes to us. Let’s take the example of Father Damin who helped leprosy patients all his life and ended up with leprosy himself. He was so depressed and doubted the grace that when help arrived, he refused to take it because he did not trust anyone and anything anymore. That is not good. Yogacharya Umaji: Cooperate with grace when it arrives. Swamiji: Grace may be always there and your windows may be closed! So just be open. Yogacharya Umaji: Humility is the willingness to be open to the plan that is greater than we imagine. But sometimes we say no to other plans. Taking this takes courage right?

Yogacharya Umaji: Wow that is a profound statement - we all can be Sansyasis!

Samvada â&#x20AC;&#x201C; Poetic Conversation g

Madhavi & Ashwini

Where are we headed to? Madhavi

If all directions seem the same If all decisions seem wise If there is no right from wrong If everything is just about a perception If everything leads into the same truth If everything is an illusion If everything is transient If there is no you or me Where exactly are we, and where are we headed to?

Where are you headed to?

Ashwini

If the world is round what is north and south If all is you what is real and unreal If all is in you, what is illusion and perception If all is One, what is belief and non-belief So where are you headed to? Just be, just see, just a blissful being be If the teeth bite the tongue while you chew If the baby kicks the mother in the womb If the lion kills the deer for his food Who is wrong and what is right? So where are you headed to? Just be, just see, just a blissful being be Alone you are void and empty In whole you are complete and perfect No illusion, an eternal game You and me, all in One, all is real So where are you headed to? Just be, just see, just a blissful being be

Stop Diabetes Through Yoga g

Diabetes is on the rise. Over 25 million children and adults in United States have diabetes, and over 8% of the 25 million are Asian Americans (American Diabetes Association). There are two types of diabetes. Diabetes Type 1 occurs in younger people (age 5 to 35 years of age) and is characterized by little or no insulin in the body. Type 1 diabetics are dependent on insulin injections every day for their survival. The causes for this type of diabetes are heredity and autoimmunity. Diabetes Type 2 develops in adulthood. The causes can be heredity, obesity, sedentary life style, diet, and stress. Diabetes is diagnosed by urine, blood and ketone tests. To be considered diabetic, a person’s blood sugar shows as 120 mg or higher after fasting or 180 mg or higher if the test is taken 2 hours after a meal. Common symptoms for both types include an increase in thirst, urination, and appetite, and feeling fatigued. Type 1 diabetics may experience nausea and vomiting. Type 2 diabetics may experience

Bina Desai, Fremont, CA

blurred vision, slow healing in infection, and impotence in men.

How can Yoga help? In yogic language, human existence consists of five elements (koshas) - physical (annamaya kosha), life force or the subtle energy flow (pranamaya kosha), mental (manomaya kosha), intellectual (vijnanmaya kosha) and spiritual/ bliss (anandmaya kosha). Yoga prescribes a combination of practices for the body, breath, mind and intellect to address the imbalances in all these aspects of the human system – pancha koshas. Integrated Approach to Yoga Therapy consists of practices at all these layers of our personality. Annamaya Kosha: Loosening, postures, and ‘kriyas’ (cleansing techniques): These practices of yoga activate, revitalize and tone the body. It also helps to improve physical and mental stamina. It helps improving blood flow to pancreas.

Pranamaya Kosha: Pranayama - breath control and breathing practices help in calming the mind and slowing down the breath. Slowing down the breath helps regulate hormones and metabolism by giving deep rest to the body and regulating the overall autonomic nervous system – the balance between sympathetic and parasympathetic (fight-or-flight) and rest-and-digest. Manomaya Kosha: Meditation helps to increase internal awareness, and silence the mind and further healing the body.

overeaten. Increased awareness helps us catch the point of satiation early. With yoga practices, the body becomes strong, and the mind becomes calm. Stress is reduced, body and mind experience deep relaxation, and healing happens. The pancreas improves the fluctuation in blood sugar level and insulin resistance. Even though yoga seems to have an indirect effect and may take longer to take effect, benefits are lasting and there are no side effects unlike medications.

Vijnanamaya Kosha: Learning the philosophy of yoga helps our intellect to understand and deal with our own agitations, strong likes, dislikes and stress. Understanding that stress is not situation but it is a response to a demanding situation. Stress is the speed of mind. When this speed slows down, the mind becomes calm.

Diet Tips for Diabetes Management • Follow the guidelines for balanced diet

Anandamaya Kosha: Once we work at all four levels – koshas, yoga takes us to our peaceful and blissful state of mind that is Anandamaya – spiritual kosha.

‘talk’ to your body and see whether you are really hungry or is there some other reason for reaching for the food.

Yoga also helps us incorporate lifestyle changes more easily and naturally without force or compulsion. This way the changes are permanent and joyful. Awareness helps in knowing what we are eating and whether we are getting full. For example, when we eat, it takes a while for us to figure out whether our stomachs are full. By then we have already

with minimal sugar intake.

• Keep a daily log of what you eat; keep

healthy snacks handy so you don’t reach for junk food; eat regular small meals and healthy snacks in-between

• Whenever you feel like eating stop and

• Awareness helps us catch the point of satiation early.

• Include large portion of vegetables in every meal. Also consider protein rich diet.

• Avoid saturated fats like animal fat and artificial ghee made in factory.

• Avoid stale, processed, canned, and refined food.

NEWS Letter 2013 | 25

Research on Effect of Nostril Manipulation on Brain Hemispheres g

Devaki Belwalkar, Vinay Reddy and Akshaya Sekharan and Dr. Naveen. KV of S-VYASA university, Bengaluru, India. Ashwini Surpur, the Director of Yoga Therapy at Yoga Bharati is mentoring the us.

Simplified Procedure • The children will undergo a 14 day training for 20 minutes a day.

• They will learn how to do right and left Background Yoga Bharati is supporting its youth in conducting a research project to demonstrate whether uninostril breathing can be used to manipulate the performance of cognitive tests. Previously, inthe summer of 2013, we helped conduct a Presidential Challenge Study with children. Also during January and February of 2013, we helped conduct a Surya Namaskara pilot study on general health. Building on that success, we decided to do a science project for the Synopsys Science Fair using yoga as a research tool. Past research has shown that the left brain is connected to the right nostril and the right brain is connected to the left nostril. We want to test whether we can use conscious uninostril breathing to manipulate the performance of cognitive tests for the right and left brain. The goal is to further demonstrate the relationship between the nostril breathing and cognitive functions such as creativity and analytical thinking skills in children and find a way to improve these processes. We are doing this research under the guidance and support of Dr. Erik Peper of San Francisco State University

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nostril breathing.

• There

will then be two days of experimentation and data collection using Electroencephalogram (EEG) and Heart Rate Variability (HRV) tests at San Francisco State University (SFSU) under the supervision of Dr. Erik Peper. We will be using a rhinomanometry test to measure nostril dominance.

• First, EEG and HRV will be taken while

subjects take a left and right brain cognitive task.

• Then the subjects will do a single nostril breathing (right or left).

• After the breathing, EEG and HRV tests will be taken while the subjects perform the left and right brain cognitive tasks to observe any changes in the cognitive performance of either of the brain hemispheres.

• The same tests will be repeated with the other nostril the next day.

• Cognitive tests performed include Corsi Block Tapping test and the California Verbal Learning Test. Both tests are taken on a computer to measure spatial and verbal memory.

Fruit of our Labor g

Arundhati Bopardikar Fremont, CA

You and I planted a little corn in the yard Even as I watered and weeded, I worried What if the squirrels dig it out, what if it never grows You smiled and said, “Wait and watch” In no time little leaves sprouted And began swinging in the wind I worried, what if it gets too hot and the little plant dies You smiled and said, “Its gonna be fine” It grew and grew taller, even taller than me Day after day as I scanned the hardy stalk I worried, what if it never bears fruit? You smiled and said, “Relax, it will be taken care of” Then one day, indeed, a little ear of corn Peeked out of the leaves smiling It grew and grew plumper, day by day Basking in the sun, soaking in the love You brought it to me one day and said, “Look at this perfect corn. Didn’t I tell you so? You whined and pined for no reason Look here I hold, the fruit of our labor” I looked at you perplexed, for I did not quite follow Wasn’t it the worry, the tears and the care That made that little seed grow Isn’t the fruit of our labor, nourished by our tears? You placed the corn in my outstretched hands And with a gentle smile you said, “Learn, this while you can Do, without being the doer”

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Yoga & Gita for Children g

Eight children began their study of Bhagavad Gita. All of them were familiar with some Indian language that their parents spoke. Only 30% of them actually spoke an Indian language. They all spoke English as their natural language. • A month later, they were chanting the shlokas comfortably. • Two months later, Ankita chanted on the radio with immense confidence and devotion. • Three months later, they were participating in a Gitashloka competition. Shloka chanting has been a part of Yoga Bharati’s yoga classes for children. The age rangehas been 5yrs-14yrs in most cases.

Why Gita?  1. Gita chanting is a great way for children to connect with yoga philosophy. Group class helps children develop a circle of likeminded friends.

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Ashwini Surpur

2. Gita is a scripture that is pertinent to every aspect of their lives and will help influence their psyche in a positive way. 3. Shloka chanting helps improve their memory and concentration and makes them better students at school. Chanting gives them voice culture and improves their overall lung capacities. 4. Gita shlokas have a beautiful rhythm and the “Anushtup” meter makes Gita melodious and relaxing.

Parent Involvement

Application of Gita in Life

Children learn better if their parents are involved in learning with them. Hence we ask for parents’ participation. Just playing a CD or a recording during their daily commutes to school or before bedtime for 5 minutes makes them learn the week’s shlokas. We want Gita chanting to be fun and not another chore.

As we chant each shloka, we discuss the concept and vocabulary words. For example we explain Jnana as knowledge and Ahimsa as non-violence. The concepts are explained as per their age appropriateness. For example, in 13th chapter of Bhagavad Gita, we learned that kshetra, the body, is different from kshetrajna, myself, the knower of the body. Middle school and high school students spend a lot of energy on their physique, their clothes and such superficial ideas. With Gita concepts, they understand we are more than our bodies and hence must value one another for who they are and not how they look. The younger children listen to the stories of Krishna’s divinity, Arjuna’s dedication, Bhima’s strength, Yudhishtira’s righteousness and most of all, they get to pretend to be pandavas near Yaksha’s lake where they have to answer Yakhsa’s questions before they can drink water from the lake.

Teaching Methodology We follow the concept of the ancient Indian Gurukuls. The simple upanishadic 3-step principle of learning is as follows - listen (shravana), remember (manana) and contemplate (nidhi dhyasana). We follow three stages in teaching the shlokas: • In the first stage, we introduce the shloka, the pronunciation and the meaning. • In the second stage of learning, we go in a circle where each child repeats one quarter of the shloka. The technique of having one child at a time repeat makes the teacher understand how each student has learned. The students focus and learn better as they get individual attention in this cycle. • In the third stage, they simply close their eyes and repeat after the teacher for 2-3 times. • We finally close our eyes and recollect the shloka.

Learning Abilities In the first class, some children would not sit still for even 5 or 6 minutes at a stretch and would get bored quite easily. But as we progressed through the workshop, their focus and learning capacity improved tremendously and later, even the involved parents would find it hard to catch-up with their learning.

Shloka Competition - Experience We decided to participate in Chinmaya mission’s Gita competition just about 6 weeks before the competition date. Time was short and the number of shlokas was too many – 2030 shlokas - depending on the age of the kids. It was an awesome experience for me to see them learn subtle pronunciations. The enthusiasm with which they learned and their participation in the competition was a rewarding experience for all of us. With only 6 weeks of preparation, our kids aced the competition. Little Ankita, with all her sincerity, devotion, and perseverance won the second prize!  Kudos to the children, the parents, the teachers and to the Bhagavad Gita, with all its grandeur!

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Yoga Bharati’S Tribute to VYASA g

Ashwini

As America celebrated 50 years of Martin Luther King Jr.’s “I have a dream” speech, at Yoga Bharati, we remember the great men and women at VYASA, Bengaluru, who have put in more than 3 decades of hard work into VYASA, the organization that Yoga Bharati looks up to for its own fulfillment of its dream of the East meeting the West as Swami Vivekananda envisioned.A little poem to the team at VYASA using the terms from King’s speech.

They have a Dream! They have a dream To fulfill the dream The dream of great men and women The dream of Christ and the Buddha The dream of the Paramahamasa The dream of the sages of the Vedanta The dream dreamt 50 years ago The vision seen 150 years ago The dream of the human excellence with no ego In Prashanti - the hallowed spot The palace of justice and tranquility They have a dream We have come to cash a check Of the architects of Vedanta Who spoke magnificent words The constitution of spiritual freedom And the declaration of inner Independence A Promissory note to every Human to fall Heir All men - black or white, brown or blonde; The bank of Vedic wisdom That is ever full and never bankrupt; The great vault of spiritual grandeur That is ever open and never shut; Free for all - let us cash this check Let us have a dream

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They have a dream They are walking their dream They cannot walk alone, not for long May we dream their dream And walk along and dream along Of reaching majestic heights On the high plane of dignity and discipline Meeting physical force with soul force Amidst trials and tribulations Spreading the message of peace From the sages of the East To every hill and mountain Unmindful of the mountain of despair Changing it into a stone of hope Until we are free at last - free of desires! Jai Martin Luther King Jr!

Samadhi as per Patanjali Yoga Sutra g

Shri N.V. Raghuram

We are at Crossroads Mind is the instrument that connects to our sensory organs. Through sensory organs we perceive things but we cannotnot assimilatethoughts deep within us as our mind is continuously chattering. Patanjali in his yoga sutras suggests that we need to get back to our inner being by engaging ourselves in Yoga, Pranayama, Meditation and Satsang. This way we will silence our mind to its core. It is the nature of fire toburn. In the same way, mind has thenatural quality to go outside. But italsohas the ability to turn inside. Patanjali terms the mind turned outside as ’Vrutti’. ‘Vrutti’ has same root from Sanskrit as Vruttam that is a circle. Whenever an individual is in a circle he practices and participates in all activities within the circle. But then he should have the ability to draw himself inwards to the center. For example, a man has to switch from different vruttis or roles like the role of a son, a father, a worker, or a boss. So he should have the ability to withdraw himself completely to the center so that he can justify each and every role. He can study this justification only if he is witnessing everything for himself. ‘To witness’ in English means you are not involved but you see the action. The witness or Sakshi in Sanskrit indicates you are the doer and you are also the observer or become the Bramhan – the supreme consciousness.

The circle’s center is just a point without any dimension but if the center does not exist the circle will also cease to exist. The circumference of the circle can be liked to activity or state of doing while center is the state of being. Yoga is the journey from the state of doing to the state of being. The term Nirvana in Buddhism; Nirvikalpa in Vedanta; Samadhi or Kaivalya in Patanjali yoga sutras are one and the same thing called by different names. Basically it is about getting immersed in the universal consciousness. We must be like the soap bubble flying in air, the inside and outside being the same, but separated by small film, reflecting and refracting thesunlight and giving happiness to the viewers and then finally popping out. When we are pure in our thoughts, engaged in activities (vrutti) without attachment, we are like the soap bubble, we act outside, but don’t let it settle inside. In that state, we have no attachment everything seems to be lightweight. That is true happiness – a true Samadhi.

Samadhi is not Mysterious We experience Samadhi in day-to-day life while listening to a good music, watching a nice movie, going to beautiful landscapes and getting absorbed in doing so; this is Samadhi. Having a good night’s sleep is also Samadhi. Upanishads say that if we never experienced Samadhi we wouldn’t have survived.

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If we consciously practice this state of samadhi we will be established in it. But as soon as a question arises as to‘what am I doing here’, we come out of this state. The more we are in the state of samadhi, the less we will be multifocused. When we put our mind to an object single pointedly,it is called dharana.In that state unconsciously we are also putting some effort.Slowly we need to recognize that effort and smoothen it, which then becomes atravel from dharana (fix) to dhayana (effortless flow). Effort is our ego and when this ego form of effort is dissolved samadhihappens. Such a person who has consciously reached above the normal realms of consciousness is said to be a Yogi. He approaches the world, interacts with it and once it is over he comes back to Samadhi. He hovers only around dharana, dhayana and samadhi. When we are not practicing samadhi, we wander around the object and hence we are interacting at the surface while yogi is below the surface, deep inside. Both are working and interacting, but yogi does and thinks about only one task. When the three faculties - attention, meditation, and contemplation - are exercised fully, that is a perfect meditation known as Samyama – seeing beyond the objective world, when ordinary person perceives the objective details a samyami is theone who sees things beyond the object. While everyone was seeing apple falling down, Newton saw what is the force behind that makes apple fall down. Newton was a yogi. We find Upanishads quoting that‘yogi sees beyond what a normal person sees’.

Sankhya Patanjali terms the state of quiet mind as samadhi. To understand samadhi, we have to learn Sankhya, the intellectual counterpart of yoga. Sankhya and yoga are supposed to be a pair of darshanas among six Darshanas, the Indian schools of thought. As per Sankhya, the

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intelligence comes first and then, from it, the object. Before the flower is born flower-ness exists. The flower comes from flower-ness, man-ness begetsman, and so on. The seed of intelligence is responsible for proliferation and multiplication of creatures. The seed of thought, the seed of humankind is the source of everything. A person with Samyama sees flower-ness, not just the flower. Developing this samyama, one moves into higher realms of spirituality. Patanjali, in Vibhuti Pada explains that a person who meditates on the moon understands the whole celestial object.

Samadhi and its Levels Samprajnata Samadhi: There are many layers of mind that can be quieted, hence leading to different levels of samadhi.First level of samadhi is where you are peaceful, quiet, in meditation but you are available to the outside world. This does not mean that you are agitatedother times. In this state, you are sitting quietly, consciously getting rid of disturbances of your mind and meditating. You are not suppressing anything, whichotherwise may lead you to agitation later. But if some stimulus happens, use your pragjna (knowledge) to respond; that is the Samprajnata Samadhi. Asamprajnata Samadhi: Second level is when you go deeper into yourself, away from the world outside and if some stimulus happens, it won’t affect you. This is Asampragyat Samadhi. We do get into such states in our real life, for example, if you are reading a book and someone walks by, you remain uninterrupted. A person can perform better in the outside world if he gets totally involved in the activity. In Mahabharata, Arjuna is supposed to have practiced his archery with such a concentration and hence,he is known tohave hit the object with his arrow even in the middle of night.

Savitarka and Nirvitarka Samadhi: Yoga means removal of the disturbances of the mind – yogahchittavruttinirodah

Mind gets stimulus in Different Ways • Pramana – direct knowledge • Vipariya - comprehension or inference • Vikalpa - imagination • Nidra - sleep • Smuriti - memory The disturbance of the mind can come from any of the above cognitivestimulus. Whenever we come across any such stimulus our mind starts dialoguing, that is called tarka. It has itsutility, but then one should realize whether tarka is necessary or not. Meaningless and unnecessary dialog is called kutarka. Intelligent and meaningful dialoging and analyzing within one self is called vitarka. Vitarka is a tarka that elevates us. When we reach the state of Savitarka Samadhi, we have established ourselves where in a quiet mind. But we also weigh things with awareness and decide whether they are useful to discuss or not. That means we are in a state of vitarka. As we go up the ladder, we have Nirvitarka Samadhi where we have greater control over mind, ideas, intellect and dialogues. Savichara and Nirvichara Samadhi Savichara Samadhi is a state of silence in which thinking is available, but mind is quiet. Since there is a seed it will bring thoughts (vicharas). There are saints, sages who are really deep into meditation and would have experienced extraordinary feats. But they are still in the Sambeeja Samadhi that means there is still no freedom for them. Since the silence is at the level of prajnaloka – the consciousnessstate, they are likely to come out of samadhi in the event of disturbances in life. When we

operate at a gross level, we areusually logical, argumentative and fighting with our thoughts. As we move into Samadhi states, we start transcending these thought states, but upto Sambeeja Samadhi, the seed still exists, it can sprout and finally grow into a tree. Rebirth of the person in the state of Sambeeja Samadhi is sure to happen. But as one reaches Nirbeeja Samadhi, no proliferation happens. Ramakrishnan, Raman Mahrishi and Swami Vivekananda had experienced the state of Nirvikalpa and reached to Nirbeeja Samadhi. Such a person becomes one with the nature and with the divinity. Usually we are a part of Prakriti, the nature but only after reaching Nirbeeja Samadhi, we realize our Swaroopa, the ultimate self that we already are.

Ashtanga Yoga We are so much caught up of the world outside that we have no power to quiet our own mind. Patanjali suggest us to do sadhana by withdrawing from the world outside. He suggests that this can be done by following 8 steps: Yama, niyama, asana, pranayama, pratyahara, dharna, dhyaana & samadhi. These eight steps help us slowly withdraw from outside world. Yama is a simple discipline for ourselves. Another technique he gives is - Abhyaasa and Vairagya. Abhyasa is the discipline that you practice. It is not forced from outside, but comes from within. When discipline is enforced from outside we wait for a chance to come out of it. For example,plucking the raw fruit from a treeis hard and it disturbs the tree. But when the fruit becomes ripe, then even a simple touch brings it to our hand and it has a sweet taste. This can happen only when we are established in the truth. Truth is not what something tolook for. You establish yourself in the truth.

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Surya Namaskar Yagna 2014 Sun Salutations Marathon 2014 Surya Namaskar or Sun Salutation is a series of 10 or 12 poses in a continuous flow, synchronized with the breath. Perform this series every morning and evening, and more if you desire. As always in yoga, practice slowly and consciously. If you practice only a little yoga each day, practice Surya Namaskar. For people with limited time, the Surya Namaskar exercises every muscle and joint while stimulating the body. Surya Namaskar is performed to give reverence to the internal Sun, the creative force that radiates inside the body, and the external Sun, which shines outside the body. Leading the Yoga awareness movement all over the world, Yoga Bharati organizes Surya Namaskar Yagna (Sun Salutation Marathon) every year to encourage everyone to add Yoga to the list of new year resolutions and start the new year on a healthy note.

Start Date: New Year Day – Jan 1st 2014 (Wed) End Date: Ratha Saptami Day – Feb 6, 2014 (Thurs) Special Event: 108 Surya Namaskar offering (Closing day event in the Bay Area) contact: suryanamaskar@yogabharati.org visit: www.yogabharati.org/suryanamaskar We welcome you all to participate in the SNY 2014! It is very easy to participate in this marathon. Do a simple, quick and effective Surya Namaskar as many rounds as possible, daily and compete with the other participants as in a marathon. You can do it alone or as a group, at home or office or any of the yoga classes organized by Yoga Bharati, and self-report your count to us.

Benefits of Surya Namaskar Surya Namaskar has a very powerful influence on all the systems of the body: nervous, circulatory, respiratory, digestive, etc. Helps loosen the joints and muscles in the body. The combination of all asanas performed as cyclic practice has many health benefits such as weight loss, vitalizing the entire body, sharpening the mind and reaching optimal health. • Cyclic Practice of yogic postures in Surya Namaskar helps to loosen up joints and muscles in a short period of time. • Abdominal organs are alternately stretched and compressed. This ensures proper functioning of the organs.

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• Surya Namaskar removes nervous tension and anxiety due to the dynamic nature of the practice. • This practice also has a profound positive effect on the back as it involves alternate backward and forward bends. It also improves spinal flexibility and results in improved immunity. • Surya Namaskar energizes the body through a combination of stimulation and relaxation. • Surya Namaskar is a very effective cardiovascular exercise and the continuous variability of muscle length during a flow of 10 postures reducing the probability of the types of injuries typically seen in other forms of aerobic activity. • The alternate expansion and contraction of the chest helps in regulating and deepening the breath through the practice and for a novice practitioner, it is the best way to learn the breath synchronization aspect of yoga practice. • Surya Namaskar enhances body awareness and improves overall quality of life. • Surya Namaskar practice helps immensely in developing the capacity of mindfulness in everything we do. • When practiced in a community setting, the overall synergy and good will helps the entire community to bind together for a good cause and to work for the society’s well being.

Spiritual Benefits • Due to an interesting combination of variability and repetitive nature of Surya Namaskars, it allows individuals to do selfmotivated practice without getting bored or mindless and it allows for easy selfmaneuvering since it is repetitive in nature.

• Adding Mantras during the practice removes monotony, provides harmony within and produces soothing vibrations that remove fatigue. Mantras act on various chakras resulting in overall spiritual benefits to the yogi who seeks to grow in spiritual sadhana (practice). • Mudras like Namaste and poses like Ashtanga bring humility and remove selfbinding ego in the practitioner. • Bhujangasana (Cobra) pose helps in building self-confidence for people who lack self confidence and who may be suffering from depression. • Salutations to Sun, the visible divinity in nature allows the practitioner to practice with faith (shraddha and bhakti). Visualizing the Sun in our heart center brings a sense of peace and wholeness.

Some Dos and Don’ts • Must be performed with empty-stomach or a very light stomach. • Preferable to do this exercise in open, fresh air or a well lit room. • Can be performed individually as well as in the group. • Perform on a clean mat. Should be performed with full awareness. • Desirable to maintain 30 minutes gap for taking bath before or after the practice. • Women may avoid or practice with caution during peak menstruation period. • Avoid the practice during second and third trimesters of pregnancy and you can resume 6 weeks after normal delivery or 2 months after c-section after consulting the doctor. • People suffering from hernia, spinal disorders, high BP should practice after consulting the doctor as well as competent yoga instructor.

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Therapeutic Conditions and the Practice of Surya Namaskar In Yoga Bharati classes we provide some variations for different health conditions so as to enable most of the people with minor health conditions to practice Surya Namaskar. Listen to your body, listen to the instructor and follow the advice of your doctor and the yoga instructor. • Diabetes – One of the best techniques to keep your sugar under control. • Hypertension (if under control) – however, the practitioner should reduce holding of the poses where the upper part of the body is inverted (eg: forward bending). • Sleep disorders – Surya Namaskar is known to be very effective in people with insomnia. • ADHD Kids – Teaching these kids is a challenge but once they learn, they can practice and it is very helpful – Chanting helps them to concentrate. • Milder back pain (without structural damages) – Note: people with back pain should not hold the postures. They can flow through the poses and this generates endogenous pain killers (human body itself is capable of producing pain killer hormones). • Heart Conditions – Caution: consult your doctor before beginning. People with heart disease are recommended to do Surya Namaskar after taking doctor’s advice.

Mantras of Surya Namaskar Each round of Surya Namaskar is done after the utterance of ‘Omkara’ with the appropriate ‘Bija Mantra’ along with the name of the Sun which corresponds to the chakra in the body in ascending order. Bija Mantras do not have any meaning by themselves. But they are specific sounds believed to have subtle effects on different systems and parts of the body. There are 6 Bija Mantras: Hraam, Hreem, Hroom, Hraim, Hroum, Hrah.Following are 12 Mantras for 12 consecutive Surya Namaskar cycles:

1. Om Hraam Mitraya Namah

7. Om Hraam Hiranyagharbhaya Namah

2. Om Hreem Ravaye Namah

8. Om Hreem Marichaye Namah

3. Om Hroom Suryaya Namah

9. Om Hroom Adityaaya Namah

4. Om Hraim Bhaanave Namah

10. Om Hraim Savitre Namah

5. Om Hroum Khagaya Namah

11. Om Hroum Arkaaya Namah

6. Om Hrah Pusne Namah

12. Om Hrah Bhaaskaraya Namah

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Yoga and Samskritam for Yogis An Experience g

Ashwini Surpur

I was invited to give a 2 day workshop on Sanskrit and for yogis. This workshop involved teaching the yoga practitioners of non-Indian origin – the basic pronunciation of Sanskrit Alphabets, Sanskrit mantras, the meaning of the mantras, the concept of yoga sutras of Patanjali, Asana names and meanings and basic exposure to Sanskrit as a language. About 15 people including two Indian women and four kids - 4th grade to 10th grade age range were present. Most said they have been practicing yoga and would like to deepen their knowledge and that learning Sanskrit helps them. One came to the works ho to learn Patanjali Yoga Sutras while the other wanted to know Upanishads. Some were simply inspiredby Hinduism and wanted to learn more about it. There were some Indian kids and parents who attended Chinmaya Mission classes and knew Indian languages well. Although it was a pretty diverse group, they were able to follow the concepts and were quite participative through out the session.

• Yoga concepts with Sanskrit words and meanings.

Feedback

• Patanjali yoga sutras (PYS) on asana, yama, niyama, asthanga yoga, etc.

I asked Marissa if I was making sense at all and if they were okay with the pace and the syllabus chosen and she said –“Are you kidding? This is wonderful and we want more of it”. The second day of the workshop, Cathy told me that she went home the first day and practiced varnamala (alphabets) and came back next day and said she loved chanting अ, अा, इ, ई ..... as I had taught - in a singing manner. She said it was fun and relaxing to do so.When we were learning Gayatri Mantra, four kids and a yoga teacher knew how to chant the mantra in their own tunes and we learned all different styles. Aparna (11) said she loved to learn the common Sanskrit yoga terms, animal names and bird names used in asanas. Nancy said the session was too short and that she wantsto learn more. She is considering coming over to the Bay Area for the yoga teacher training to Bay Area and does not mind staying in the hotel to get an intensive two weeks Yoga Teacher Training with us. I really wished we provided such training in just two weeks.

• Asana names in Sanskrit and some Sanskrit words relevant to yoga.

It was a great learning experience for me and an enjoyable one too!

Some of the Concepts covered include • Why Sanskrit – concepts of the language. • Sanskrit Alphabets and pronunciation. • Surya Namaskar Bija Mantras like Aum Hram Mitraya Namah • Mantras - Sahanavavatu, Sarve Bhavantu, Yogena Chittasya, Gayatri Mantra, Brahmarpanam.

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Research Report Impact of Yoga on Disease-Risk Profile, Performance and Quality of Life An Observational Study Conducted by Yoga Bharati, SFO Bay Area Chapter, USA In Technical Collaboration with VYASA, International, Bengaluru

Table of Contents Executive Summary Abstract Methods Results Conclusion

41 41 41 41 41

Introduction Introduction to the Practice of Sun Salutations and Community Yoga

Material and Methods Intervention

43 45

Data Analysis

Result

Compliance & Commitment

Discussion

Strength and Weakness of this study

Conclusion

Acknowledgments

References

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Executive Summary Abstract Effect of Sun Salutations/Surya Namaskar (SN) Practice on Quality of Life; Disease Risk Profile Metrics and Performance tasks in Adult Subjects when practiced as community yoga .

Methods Fifty three subjects, twenty two men and thirty one women participated in the pilot study. Participants were conveniently divided into the daily practice of 20 rounds (group 1) followed by 3 minutes of relaxation or 50 rounds (group 2) followed by 8 minutes of relaxation. Participants were asked to attend once a week, supervised follow-up sessions. This was part of an annual community activity called Sun Salutations Marathon Surya Namaskar Yajna [SNY] where members of Yoga Bharati community practice a yoga based cardio-pulmonary endurance exercise called sun salutations - surya namaskar [SN]. Objective parameters included Body Mass Index [BMI], Respiration Rate [RR], Breath Holding Time [BHT] and Expiratory flow was tested through a yogic chant called Bhramari. Subjective tests such as Ayurvedic Body Tissue Characterization questionnaire [Tridosha], Yoga based mind characterization questionnaire [Triguna] and SF-36 questionnaire for general health assessment were administered. Subjects also answered survey questionnaire regarding their absenteeism, diet pattern and areas of health improvement.

Results There was a definite improvement in all the physical and mental health scores. Lung capacity was better, energy levels were better, diet pattern improved and they reported less perceived stress. There was more commitment

and regularity in the practice of SNY and the reporting system than previous years of SNY period. The families reported a better time spent together, more commitment to yoga and happier and more peaceful days together.

Conclusion SN practice improves overall health, sense of wellbeing and enhances self-awareness at physical, mental and social levels. SN practiced as a marathon in a community with healthy competition increases compliance and commitment to the practice of yoga.

Keywords:Â Yoga, Sun Salutation, Surya Namaskar, healthy living, General wellbeing

Introduction Modern lifestyle has contributed to alarming number of non-communicable diseases that are increasing in pandemic proportions. Yoga is a mindfulness practice that attempts to reduce stress caused due to modern lifestyle and attempts to build awareness about developing a healthy lifestyle and diet along with a positive attitude needed to stay healthy. The number of people practicing yoga for health benefits in India as well as abroad has increased significantly in the past decade [1]. Yoga practice has been reported to improve physical performance [2, 3], body flexibility [4] and mental health [5]. Notably, there is growing evidence that long-term yoga practice improves depth of breathing, oxygen saturation [6] and reduces metabolic rate in healthy subjects [7]. Its therapeutic potentials in various diseases particularly for life-style-related ones have been extensively explored. The four leading risk factors such as overweight, high blood

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pressure, high blood glucose and cholesterol that are linked to life-style-related chronic diseases have been reported to reduce by yoga intervention [8-11].

demonstrated by Sun Salutation event in Times Square on summer solstice every year. In some yoga circles, it is traditional to perform 108 SNs on summer or winter solstice.

Sun Salutations (SN) practice is an integral part of traditional yogic practices. The practice includes postures performed dynamically in synchrony with the breath. There are relatively very few studies exploring the SN practice effects. Recently Sinha and colleagues [12] studied energy cost and cardiorespiratory changes during the practice of SN, as well as Bhutkar and colleagues [13] conducted a pilot study on 6 months of SN practice on cardiorespiratory fitness parameters. Sinha et al concluded that SN is an ideal form of aerobic exercise having static, stretching and dynamic muscular movements involving all major joints [12]. In spite of continued interest of the general population and scientific community, there is still paucity of data on basic physiological and psychological responses related to yoga practice, mainly due to lack of long term commitment and motivation to practice as individuals.

Yoga Bharati conducts Sun Salutations Marathon [SNY] every year as a community public health initiative to engage people in physical activity and to make a conscious effort towards healthy living. The event starts on Jan 1st of each year and concludes on a specific day called Ratha Saptami day as per Hindu calendar. This day marks the seventh day following the Sunâ&#x20AC;&#x2122;s northerly movement (Uttarayana) of vernal equinox starting from Capricorn (Makara). Yoga Bharati encourages people to register for the marathon with the entire family. A healthy competition is setup with announcement of winners in different categories at the end of the marathon duration. Categories include adult men, women, children and seniors.

The present study was undertaken to study the effects of SN practice on Disease Risk Profile Metrics, Performance tasks and Quality of Life in Adult Subjects, especially when practiced as a community yoga practice.

Introduction to the practice of Sun Salutations and Community Yoga Sun Salutation [SN] practice is an ancient tradition of yoga practiced early morning to warm up the body and also to get the early sunrays needed to maintain good health. Sun Salutation is a flow of 10 set of postures practiced in a fixed sequence with breath synchronization. In some yoga circles in America and other nations, it is traditional to perform SN as a collective yoga event as 42 | Yoga Bharati

It is known that, regular practice of SN helps individuals with their personal health. When practiced in a community and when the entire family is involved together in the practice as a marathon, commitment towards regular practice increases. This benefits the entire community by moving people towards a more conscious-healthy life, one individual at a time. Thus, SNY contributes to social transformation, as the entire group is motivated to build awareness, synergy and harmony in the society.

Physiological Benefits of SN 1. One of the best energization technique, SN is a practice of stimulation and relaxation that emphasizes breath and body awareness. 2. According to yogic perspective our body and mind is constituted of one of the three qualities (gunas) - Tamas (inertia), Rajas

(hyperactivity) or Satva (balance). SN is said to be singularly useful for people with all three qualities (gunas). 3. Yoga, especially SN, brings a voluntary control over autonomic nervous system and brings about a balance of both stress response and relaxation response of human physiology. 4. SN is an effective cardiovascular endurance training exercise. 5. SN practice provides isotonic exercise to the body and hence is less likely to cause injuries to muscles and joints, attributed to sport injuries due to the variability of muscle length during the flow of SN. 6. The alternate expansion and contraction of the chest during the SN postures helps in regulating and deepening the breath through the practice. 7. Regular practice of SN is the best way to learn the breath synchronization [with that of the body movements] aspect of yoga practice. 8. Cyclical Practice of yogic postures in SN helps to loosen up joints and muscles in a short period of time. 9. Abdominal Organs are alternately stretched and compressed during SN postures. This ensures proper functioning of the organs. 10. SN removes nervous tension and anxiety due to the dynamic nature of the practice. This practice also has a profound positive effect on the back as it involves alternate backward and forward bends. 11. SN also improves spinal flexibility and results in improved immunity. 12. SN enhances body awareness and improves overall quality of life, improved mindfulness and better control over our emotions and reactions.

Mindfulness aspects of SN 1. Due to a combination of variability and repetitive nature of SN, it allows individuals to do self-motivated practice without getting bored or mindless while allowing for easy self-maneuvering due to its repetitive nature. 2. Breath and body synchronization aspect of SN increases mindfulness without allowing the mind to get distracted as in a regular sitting meditation practices. The constant movement allows mind to stay on the body movements and breath. 3. Practiced regularly, SN practice brings a sense of peace and wholeness in terms of living in harmony with nature.

Material and Methods Participants Healthy adults were invited to participate in the study as part of yearly Suryanamaskar Marathon program from 1st Jan 2013 till 23rd Feb 2013, promoted through â&#x20AC;&#x153;Yoga Bharatiâ&#x20AC;? website or email list. Participants residing in the Bay area, California were enrolled after obtaining the signed informed consent. Healthy volunteers and those with minor lifestyle related conditions such as minor back-pain and minor stress related issues were selected for the study. Subjects with history of major medical illness such as tuberculosis, hypertension, diabetes mellitus, bronchial asthma in the past and history of major surgery in the recent past were excluded from the study. More than five hundred people signed up for SNY 2013. Of them, one hundred and thirty three participants signed up for the study. Among them, eighty-seven were selected for the study. Thirty-four participants dropped out

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and fifty-three subjects completed the study (22 male and 31 female). Reasons for drop out included work pressure and domestic issues (13), illness (8), travel (3), past injuries that aggravated due to SNY (5). One hundred and thirty three participants signed up for the study of which eightyseven were selected for the study. Thirtythree participants dropped out and fifty-three subjects completed the study (22 male and 31 female). Reasons for drop out included work pressure, illness, travel, etc

Design This was a prospective population based observational study. The participants were recruited across a period of time and completed the said duration for the study.

Methods Pre-assessment was carried within the window of a week before commencing the intervention and post-assessment was done after 6 weeks of regular practice. Subjects compulsorily attended 5 yoga sessions under the supervision of trained instructors, following which they were allowed to practice either with the video provided to them or following the self guided sequence. Participants were conveniently divided into the daily practice of 20 rounds (group 1) followed by 3 minutes of relaxation or 50 rounds (group 2) followed by 8 minutes of relaxation. Participants were asked to attend once a week, supervised follow-up sessions.

Assessments Respiratory Rate: An inhalation followed by a complete exhalation makes one breath. Respiratory rate is measured as number of breaths taken per minute by watching the subject’s chest rise and fall in resting position.

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Brahmari Rate: An inhalation followed by a complete exhalation while making a humming sound as buzzing of bee, makes one round of brahmari. Brahmari rate is measured as time taken in seconds for the subject to complete one round of brahmari. Breath Holding Rate: Inhalation Holding: Inhalation holding rate is measured as the time taken in seconds holding the breath in before the next exhalation. Exhalation Holding: Exhalation holding rate is measured as the time taken in seconds holding the breath out before the next inhalation. Sit and Reach Test: A straight line two feet long is marked on the floor as the baseline. A measuring line four feet long is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the “0” point. Subjects were asked to place bottom of feet (10 to 12 inches apart) against the baseline at point “0” with knees straight. That is followed by placing one hand over the other to reach as far as possible without bending knees as that distance is recorded [14]. SF-36 Health Survey: The short form SF-36 is a generic instrument, with scores ranging from 0 (complete dissatisfaction) to 100 (full satisfaction) for eight domains: physical functioning (PF), rolephysical (RP), bodily pain (BP), general health (GH), vitality (VT), social functioning (SF), role-emotional (RE) and mental health (MH). The correlated physical (PCS) and mental (MCS) summary components were computed following the standardized procedure [15-16].

Triguna (Guna): This inventory has ten questions to evaluate Tamas (lethargy), Rajas (hyper-activity), and Sattva (balance) Gunas. The score value of weightage of an item indicating Sattva is 3, for an item indicating Rajas is 2, and for an item indicating Tamas is 1. It classifies people as being predominantly of Sattva, Rajas, or Tamas type, depending on their total score on the test [17]. Details about the questionnaire and scoring key is at [Appendix B - Guna Questionnaire]. The relationship between the guna type and the score is summarized below: Score

< 24

24–28

> 28

Guna Type

Tamas

Rajas

Sattva

Tridosha: This multidimensional Ayurveda questionnaire has 60 items with three sections of 20 items each and three subscales in the form of statements with three answers: Does not 0 -Apply/ 3- Applies sometime/6 - Applies always. Assessment is done on a to evaluate the tissue type to be Ayurvedic dosha (humor) vata, pitta and kapha. A higher score indicates greater predominance of that dosha. Scoring ranges from 0-120 in each of the three sections. Appendix C has the Tridosha Questionnaire details. A similar assessment model is presented by Suchitra et al [18]. Physical Activity Weekly: Physical activity of the studied subjects was assessed with use of a short form International Physical Activity Questionnaire (IPAQ, last 7 days recall). The purpose of the International Physical Activity Questionnaires (IPAQ) is to provide a set of well-developed instruments that can be used internationally to obtain comparable estimates of physical activity. IPAQ comprises a set of 4 questionnaires. Long (5 activity domains asked independently) and

short (4 generic items) versions for use by either telephone or self-administered methods are available. The purpose of the questionnaires is to provide common instruments that can be used to obtain internationally comparable data on health–related physical activity [19]. Daily Log: Participants were asked to enter daily log regarding their practice, health and diet. Details are at [Appendix A - Sample Daily Log for SN subjects]

Intervention Starting Position: Tadasana with Namaskara mudra 1. Ardha Chakrasana [breathe in] 2. Pada Hastasana [breathe out] 3. Ashva Sanchalanasana [breathe in] 4. Chaturanga Dandasana [breathe out] 5. Ashtanga Namaskar - 8 parts (forehead/ chin, chest, palms, knees, toes) touching the ground [hold breath or shallow breathing] 6. Bhujangasana [breathe in] 7. Parvatasana (inverted V-shape) [breathe out] 8. Ashva Sanchalanasana [breathe in] (Same as step 3 but with the opposite leg) 9. Pada Hastasana [breathe out] (Same as step 2) 10. Ardha Chakrasana [breathe in] (Same as step 1) and Come to starting position [breathe out and relax]

NEWS Letter 2013 | 45

Data Analysis

SF-36 Scores

Data was analyzed using Paired sample t-test was used to compare the pre and post data. Differences in means were considered statistically significant when the onetailedÂ PÂ value was<0.05.

SF-36 Physical Functioning showed nonsignificant improvement. Since the practice of SNs was done by mostly healthy volunteers, there was not a significant change in the general physical capabilities. The changes for different domains of SF-36 is illustrated in Figure 2.

Result

Figure 2: Results of SF-36 Physical Health Function before and after the intervention

Most participants (66%) were between 40-64 years of age and there were 2 subjects over 65. Eighty five percent of the subjects were in the income group above $ 70,000. Ninety percent of them had a minimum of a college/ university degree completed and seventy five percent of them were vegetarian (by birth). The age distribution is presented in Figure 1. Figure 1: Demography of participants (age)

SF-36 Mental Health Function showed some improvement, especially MH parameter and a non-significant improvement in Vitality score. Figure 3: Results of SF-36 Mental Health Function before and after the intervention

In the present study, there was a statistically significant improvement in SF 36 Mental health score (MH); reduction in BMI, improvement in spinal flexibility as demonstrated by sit and reach test. The improvement in breathing was noted as demonstrated by a statistically significant improvement in breath holding time. A non-significant decrease in respiratory rate and non-significant improvement in Bhramari time was reported. The mean values and SD with statistical significance for all the varaibles are presented as Table 1. 46 | Yoga Bharati

BMI Scores BMI showed significant reduction after the intervention.

Table 1: The mean values with SD for all the Variables before and after the Intervention Variable

Before

After

Vata Dosha

57.62±16.59

55.25±16.60

Pitta Dosha

57.62±17.63

56.21±18.06

Kapha Dosha

49.92±16.15

50.04±16.63

Triguna

53.02±14.97

25.96±2.27*

Physical function domain of SF36

88.87±18.80

90.94±17.68

Limitation due to physical function domian of SF36

88.21±26.22

91.98±21.80

Limitation due to emotional problem domian of SF36

87.42±27.13

92.45±20.29

Body pain domain of SF36

80.66±21.48

82.88±16.89

Emotional wellbeing domain of SF36

79.17±14.24

82.49±12.01*

Energy/fatigue domain of SF36

71.60±16.86

74.81±13.30

Social functioning domain of SF36

86.79±17.58

84.67±17.79

General health domain of SF36

75.57±15.37

76.79±12.01

Values are mean ± S.D. *p < 0.05, After yoga compared to Before, t-test for paired data, onetailed Figure 4: Results of BMI before and after the intervention

Figure 5: Results of Respiration and Lung capacity before and after the intervention

Respiration and Lung Capacity

Survey Result

While breath holding time showed significant improvement, the respiratory rate and bhramari chanting time showed slight improvement.

Apart from standard health questionnaire such as SF-36, also conducted a general survey regarding their perceived health and lifestyle changes.

NEWS Letter 2013 | 47

Energy Level: 67% of the Subjects reported a slight improvement in their energy levels.

Figure 8: Results of Heath Problems survey before and after the intervention

Figure 6: Results of Energy Level Subjective survey before and after the intervention

Family and Work Relationships There was a slight improvement in relationships due to SN practice (53%)

Diet Habits: 38% of the Subjects reported Figure 9: Results of Relationships survey that they were watching their diet and eating more healthy whereas 36% felt no difference in their diet pattern. 22% said they were eating the same but with more awareness.

before and after the intervention

Figure 7: Results of Diet Habit Survey before and after the intervention

Absenteeism Since most of the subjects were healthy volunteers, there was no significant improvement in work related absenteeism.

Areas of Health Improvement Many reported that their fatigue levels came down. Apart from this, the subjects reported improved symptoms with their stress (19%), back pain (17%), irritability (17%) and headache (11%).

48 | Yoga Bharati

Figure 10: Results of Absenteeism survey previous season to this season

Compliance and Commitment Yoga Bharati conducts Surya Namaskar Yagna (SNY) every year. By virtue of this study the enrollment percentage increased by 100 percent in this year (2013) compared to 2012. Though all of them did not qualify for studies, they continued to participate in the SNY. Many of the regular participants reported that they were more committed to the practice of SN this year compared to the years before due to participation in the study. For comparison, in 2012, 235 participants reported approx. 50,000 SNs in total, an average of 209 SNs per person for 6 weeks. In 2013, more than 500 participants reported approx. 120,000 SNs an average of 240 SNs per person for 6 weeks. Figure 11: Results of SN total count for the community - year to year comparison

Figure 13: Average SNs per participant - year to year comparison

Discussion SN Practice and Health Improvement Subjects with mild symptoms of anxiety and insomnia reported improvement in their sleep and well being. About 3-4 participants reported decrease in their mild back, neck and knee pain. About 4-5 participants reported that they became better at the sports they were playing including ski-ing.

SN Practice and Personality Change

Figure 12: Results of number of SNY participants - year to year comparison

“Does regular practice of SN help people become better?” This was the question posed to the participants during their closing day parameter collection period. Many reported being happier, showing lesser restlessness during their commute time, lesser roadrage and better ability to handle situations. One participant said - “I participated in SN Research and practiced 50 rounds per day. I felt very good. One day, I got lost in Santa Cruz and I had to drive around for 3 hours. On other days, I would have been very stressed out and upset, but thanks to Surya Namaskars, I feel more relaxed and positive and I was able to handle this event much better.”

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SN and Family Commitment to Yoga Families usually participate in the SNY together every year. They report an excellent time together spent on positive activity. Kids enjoy SN together with their parents as SN is a dynamic and moving practice and does not get boring. They have a motivation to practice in a healthy competition as they are asked to report their scores. One of the mothers reported - “I just wanted to share that both my daughters (7 years and 5 years) have developed this habit of doing Surya Namaskar with me because of your Yagna. We had a goal of doing 12 SNs daily. Of course, initially for a week or so, I had to push them a bit especially during the weekdays in the morning. But now it is a habit and they do enjoy doing it and that is what I love about. And today, when I was taking a bath, I asked them to go and finish the SN and before when I came down, they were so happy and told me that they did 30 SNs. The happiness in their face is still in my mind’s camera.”

Motivation One of the major motivations for this study was a self evolving and motivated cohort that was growing each year with Yoga Bharati’s Surya Namaskar Yagna. The participants were reporting excellent improvement in their energy levels, minor physical conditions and their stress levels. Another motivation was the support of a research team by Yoga Bharati’s affiliate organization – Vivekananda Yoga Research Foundation (VYASA ), Bengaluru, a premier yoga university in India, with its rich 25 years of background on research in yoga.

Dietary/Lifestyle Choices for Health Yoga is well-known for its ability to increase awareness about healthy lifestyle choices such as good diet, positive thinking and active lifestyle and hence preventing many ailments

50 | Yoga Bharati

such as diabetes, heart disease, cancer, etc. Since Yoga Bharati’s self-evolving cohort was primarily ethnic South Asian Indian, prevalence of diabetes and heart disease among Indian Americans is at alarming proportions. SN is a good practice for this community, both as disease management and preventative therapy modality.

SN Related Injuries SN is a safe form of physical exercise as it does not cause injuries compared to other forms of aerobic exercises like running. In our study, we did come across subjects that reported increased back pain and wrist injuries and had to discontinue SN practice (n=5). But we noted that this was not the injury due to SN, but the previous conditions that got aggravated due to the practice of SN.

Strength and Weakness of this Study A major characteristic of this study is that the group was homogenous in its ethnicity, culture, income levels and age group. Weakness related to the self-selecting sample, non-rigorous tools to measure anthropometric parameters, nonmedical staff to measure the parameters, lack of good quality data reporting and analyzing tools due to lack of funds. Another major limitation was the lack of denominator – inability to compare the results with a similar group that did not practice SN.

Conclusion Yoga Bharati’s community of yoga participants who regularly sign up for Surya Namaskar Yagna (SN marathon) participated in a study for 6 weeks where they practiced either 20 or 50 SNs based on their abilities and reported

their experiences, answered qualitative parameter questionnaire and participated in quantitative parameter measurements. All the measurements were taken by Yoga Bharati volunteer research coordinators. There was a definite improvement in all the physical and mental health scores. Lung capacity was better, energy levels were better, diet pattern improved and they reported less perceived stress. There was more commitment and regularity in the practice of SNY and the reporting system than previous years of SNY period. The families reported a better time spent together, more commitment to yoga and happier and more peaceful days together.

Acknowledgements Our acknowledgement to Vivekananda Yoga Research Foundation, Bengaluru for itsâ&#x20AC;&#x2122; guidance and resources in conducting the study. Thanks to Yoga Bharati volunteers for putting in enormous time and effort in making this happen. Thanks to Ajit Kulkarni, Dr. Nidhi Ram and Amrit Ram for their help with data analysis. Special Thanks to Dr. Naveen Vishweshwaraiah of VYASA, Bengaluru for his constant guidance in the study and Ashwini Surpur for leading the study and writing this report.

References

1. H. A. Tindle, et al., Trends in use of complementary and alternative medicine by US adults: 1997-2002. Alternative Therapies in Health and Medicine, 2005. 11(1): p. 42-49. 2. U. S. Ray, K. S. Hegde, and W. Selvamurthy, Improvement in muscular efficiency as related to a standard task after yogic exercises in middle aged men. Indian Journal of Medical Research, 1986.

83: p. 343-348. 3. U. S. Ray, et al., Aerobic capacity & perceived exertion after practice of hatha yogic exercises. Indian Journal of Medical Research, 2001. 114: p. 215-221. 4. U. S. Ray, K. S. Hegde, and W. Selvamurthy, Effects of yogic asanas and physical exercises on body Flexibility in middle aged men. Yoga Review, 1983. 3: p. 76. 5. Ray US, et al., Effect of yogic exercises on physical and mental health of young fellowship course trainees. Indian Journal of Physiology and Pharmacology, 2001. 45(1): p. 37-53. 6. Heather Mason, et al., Cardiovascular and Respiratory Effect of Yogic Slow Breathing in the Yoga Beginner: What Is the Best Approach? Evidence-Based Complementary and Alternative Medicine, 2013. 7. M. S. Chaya and H. R. Nagendra, Long-term effect of yogic practices on diurnal metabolic rates of healthy subjects. International Journal of Yoga, 2008. 1: p. 27-32. 8. K. Yang, A review of yoga programs for four leading risk factors of chronic diseases. Evidence-Based Complementary and Alternative Medicine, 2007. 4(4): p. 487491. 9. Bijlani RL, et al., A brief but comprehensive lifestyle education program based on yoga reduces risk factors for cardiovascular disease and diabetes mellitus. Journal of Alternative and Complementary Medicine, 2005. 11: p. 267-274. 10. Cohen DL, et al., Iyenger yoga versus enhanced usual care on blood pressure in patients with prehypertension to stage 1 hypertension a randomized controlled trial. Evidence-Based Complementary and Alternative Medicine. 11. R. McCaffrey, et al., The effects of yoga on hypertensive persons in Thailand. Holistic nursing practice, 2005. 19(4): p. 173-180.

NEWS Letter 2013 | 51

12. Sinha B, et al., Energy cost and cardiorespiratory changes during the practice of Surya Namaskar. Indian J Physiol Pharmacol, 2004. 48(2): p. 184-90. 13. Bhutkar MP, et al., Effect of suryanamaskar practice on cardiorespiratory fitness parameters: A Pilot Study. Al Ameen J Med Sci, 2008. 1: p. 126-9. 14. Wells K.F. and Dillon E.K., The sit and reach. A test of back and leg flexibility. Research Quarterly, 1952. 23: p. 115-118. 15. Ware JE, Jr, Sherbourne CD. The MOS 36item short-form health survey (SF-36). I.

Conceptual framework and item selection. Med Care. 1992;30(6):473–83. 16. 36-Item Short Form Survey from the Rand Medical Outcome Study. 17. Deshpande, et al., A randomized control trial of the effect of yoga on Gunas (personality) and Self esteem in normal healthy volunteers. 2009 Jan;2(1):13-21. 18. Suchitra et.al., Measuring the tridosha symptoms of unmāda (psychosis): a preliminary study. 2010 Apr;16(4):457-62 19. International Physical Activity Questionnaire

Kale and Sprout Soup 8 1

small carrot 8 1 large slicer tomato 8 1 cup of cut cabbage 8 1/2 cup cut beans 8 1/4 apple

Boil the carrot and other vegetables and apple in a pan for 20-30 mins until vegetables are tender. Blend coursely using hand blender.

Separately

Parallely in a separate pan, boil moong sprouts and kale together with sufficient water 2-3 cups - for about 15 mins. When the vegetable base is

8 2

cups moong sprouts 8 1 cup cut kale 8 1/2 tsp cumin/jeera 8 1/2 tsp turmeric

52 | Yoga Bharati

Recipes ready, add moong and kale to the base and boil for another 5 mins. Add fresh basil, parsley and thyme and salt (Kosher will be good). Add a tsp of olive oil before serving. It would be awesome.

Yoga with a difference Vision: May we nourish to see a healthy humanity and a peaceful world ! Mission: A holistic understanding of yoga to one and all ! Yoga Bharati is a non-profit, voluntary organization with a vision of enhancing Health , Happiness, Knowledge & Peace through a holistic approach to Yoga. [ 501(c) Non-Profit Tax ID # 54-2104333]

Yoga Courses and Events Yoga Teacher Training Yoga Bharati conducts VYASAâ&#x20AC;&#x2122;s Yoga Instructors Course (YIC) every year. Our course conforms to the Yoga Alliance RYT200. Our Yoga Teacher Training is a 3 months weekend only course . We conduct Sat and Sun morning 4 hours of training that makes it affordable for many to attend and get yoga foundation for themselves and to teach the community.

Yoga Therapy Training Some of our yoga teachers take a step ahead to get Diploma in Yoga Therapy â&#x20AC;&#x201C; a training that is a distance education course from S-VYASA University in Bengaluru, India (www.svyasa. org). Yoga Bharati supports by conducting lessons and study groups and provides a platform for therapy field experience.

Sun Salutations Marathon (SNY) Yoga Bharati conducts Surya

NEWS Letter 2013 | 53

Yoga Classes and Therapy Yoga Classes as a Community Service

Yoga Therapy for Ailments

Yoga Bharati provides regular free classes to help people make their lives better and to spread health and harmony to the society. We give more than 400 free Yoga Classes per week in various location.

Yoga for Kids Yoga Bharati conducts year round classes and summer and winter workshops for children in the Bay Area. Yogic Games, Patanjali Yoga Sutras, Bhagavad Gita, Yama, Niyama â&#x20AC;&#x201C; the basic Yoga, Yogic tenets like Ahimsa (non-violence), Satya (truthfulness) etc are our highlights.

We conduct Yoga for various psychosomatic ailments such as back pain, stomach disorders, obesity, diabetes, hypertension and heart diseases and even cancer and other serious ailments. We provide individual care, yogic counseling and yoga therapy in a semi-private setting.

Prenatal Yoga and other Special Yoga workshops

We conduct Prenatal Yoga, Infertility Workshops for women and men, Yoga for vision disorders, Postnatal Workshops and Yoga for diabetes and metabolic disorders among.

VYASA and Yoga Bharati We are associated with Vivekananda Yoga Research Foundation (VYASA), a premier Yoga University in Bengaluru, India with 25 years of experience on Yoga Therapy & Research (www.svyasa.org)

Our Philosophy We incorporate aspects from the ancient wisdom of the Yoga with its emphasis on Asthanga Yoga. This routing makes our classes very popular. Our classes attract many due to the simplicity and effectiveness of the practice. Our goal is to achieve positive health for the individual, as well as, society at large (Vyasthi and Samasti), combining the Best of the East with that of the West as envisioned by Swami Vivekananda, the man who brought Yoga Philosophy to the West. Yogashri N.V. Raghuram, the spiritual founder and chairman of Yoga Bharati teaches yoga theory for our Yoga Teacher Training and conducts workshops on Yoga Sutras, Bhagavad Gita, Pranayama, Stress Management concepts. We collaborate with Sambodh Society (www. sambodh.com) for conducting workshops on Meditation, Yoga Philosophy and Vedanta. Other workshops include Yoga and Parenting, Gita and Management, Patanjali Yoga Sutras and Satsangs on Upanishads.