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Τρίτη, 24 Ιουνίου 2014

Six Yogic Capsules in One

Tools for Transformation in Our Daily Life:
There is no difference between spiritual and worldly life. The moment we try to create a division between our spiritual and daily life, so that in one area we meditate, concentrate and do yoga, whilst in the other we are slaves to the mind, attached to sensory enjoyment, happiness and satisfaction, we are in trouble. However, if we believe that our spiritual life is our daily life, and our daily life is our spiritual life, there will be no conflict. The whole process of spiritual life is to be open and friendly with all fellow beings, to help, guide, love and live in harmony with each other.

Six Yogic Capsules: by Swami Niranjanananda
Negativity is a weed which kills and suppresses the power of Positivity. Hatred, jealousy and envy are weeds which suppress the benevolent qualities of the mind. If we are identifying with the weed and we are under the influence of our negative states of mind, then we lose track of the positive nature. Just as a lawn has to be maintained regularly, the mind also has to be maintained on a regular basis. It has to be taken care of with positive thoughts and positive Sankalpas which become our strengths in life. We must protect the mind from influences which disturb its peace, balance and harmony. People who can do this are the real yogis.
There are six practices to be adopted on a daily basis.
The First is the practice of mantra, which will give birth to inner strength, optimism and creativity. The ‘Mahamrityunjaya, Gayatri and Durga Mantras’ are the three Sankalpas or seeds. The seeds are planted in the subconscious mind when the mind is still, dormant, not active in the waking state, not connected with the senses, with the world or the sense objects. Therefore, these three mantras should be practiced as soon as one wakes up in the morning, when one is still in bed. With regular practice, we will discover that these three mantras play a major role in cultivating Inner Strength, Optimism and positivity.
The Second practice which should become part of our daily life is Yoga Nidra. Practicing Yoga Nidra will help reduce the Psychological, Psycho-Emotional tensions and stresses and keep the mind active, creative, stress-free and clear.
The Third component is Pranic stimulation (pranayama). The Pranas in the body should be activated and balanced. When the pranas are active and the energy system is properly regulated, then a lot of the psychological, psycho-emotional and psycho-physiological stresses can be avoided. The body and the mind will always be energized, without a dull moment in life, without lethargy or isolation, rather a self-contained state in which the optimum creativity of body and mind will be experienced, attained and expressed.
The Fourth component is simple meditation. In yoga, Pratyahara, withdrawing the senses, comes first. We work through the superficial levels of our feelings and thoughts, as in the practice of 'Antar Mouna', Inner Silence. To know the state of stability in the body we practise 'Kaya Sthairyam', stillness of the body. Awareness of the subtle movements comes with 'Ajapa Japa' and 'Chidakasha Dharana'. We start with '10 minutes of Trataka', then we blow out the candle, continue with ten minutes of 'Pratyahara and Antar Mouna' to observe the inner activity, and end the practice with ten minutes of 'Ajapa Japa'.
Asana is the fifth component. We are free to do as much as we want, wherever we want, but there has to be a purpose to the practice of asana. If flexibility and body work is the purpose, then that should remain the focus. If stability and comfort is the purpose, then that should be predominant.
In the sixth component we adopt one Yama and one Niyama which we try to follow wherever we are. In the system of Patanjali, Yama and Niyama are mental practices, attitudinal practices to discipline and regulate our life, to bring about an attitudinal and mental change.
If we can apply this system of yoga on a regular basis, we will understand the process of Yoga Sadhana. The understanding of our mind, behaviour, attitude, nature and character will develop more and more. If we can follow this for one year or six months or even for three months on a regular basis, we will definitely discover a transformation in our life.
The sequence is important and therefore we do the mantra after waking up, Asana and Pranayama in the morning, Yoga Nidra during the day, whenever we feel stressed out and in need of relaxation or new energy, and meditation in the evening.

Morning yogic capsule  by Swami Niranjananda

For busy people it isn’t always easy to find time and motivation to establish a daily practice. Acknowledging this, together with the importance of regular practice, Swami Niranjanada has come up with a recipe that he called the yogic capsule. It does not require plenty of time, and it consists of easy-to-perform mantras, cleansing, asanas and pranayamas. It is performed Monday to Friday. On Saturday there are much fewer techniques and on Sunday there is only rest

Upon waking up, while still in bed, sit comfortably with spine straight and chant two mantras, 11 times each. Whether you pray to god that you experience outside yourself, or connect with the divine inside you, does not matter. Just try to keep the mind steady as you chant the mantras, be present and feel the vibrations.
The first one is Maha Mrityunjaya, also called the life-giving mantra. Chanting this Mantra strengthens the immune system, improves overall health and increases energy. Chant 11 times. The Sanskrit text follows.
Aum Trayambakam Yajamahe,
Sugandhim Pushtivardhanam;
Urva Rukamiva Bandhanaat,
Mrityor Mokshiye Maamritat

The second is Gayatri Mantra – for physical, mental and emotional healing, purification and protection. It is one of the most widely used mantras - sometimes referred to as the mother of all mantras - for self-realisation and awakening. The Sanskrit text follows.
Om Bhur Buvaha Swaha 
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yonaha Prachodayat

This step is not a necessary part of the capsule but it is highly recommended. It is described on page 487 of the Greek translation of the book: Swami Satyananda Saraswati (1999): Asana Pranayama Mudra Bandha, Bihar School of Yoga, Bihar, India
Lean your head to one side. Using the neti pot, pour salty water into one nostril, and let it leak out through the other. Continue until you empty the pot. Then do the other side. 
After neti, dry the nostrils by repeating 5-20 quick Kapalabhati exhalations through one nostril while keeping the other one closed with your hand. Take a few normal relaxing breaths. Then do the other nostril. Kapalabhati are strong short rapid abdominal exhalations through the nose. Always take calm slow breaths after performing Kapalabhati and ALWAYS listen to your body and take care not to overdo it and get dizzy.

Note: The names of Asanas differ from one yoga tradition to the next. Here they are described as in Satyananda tradition and the refereces are made to the Greek translation of the book: Swami Satyananda Saraswati (1999): Asana Pranayama Mudra Bandha, Bihar School of Yoga, Bihar, India

1. Five times Tadasana (pg 144)
2. Five times each side Tiryaka Tadasana (pg 146)
3. Five times each side Kati Chakrasana (pg 147)
4. Three rounds of Surya Namaskar (pg 164-179)

You may do Pranayama immediately after Asana, or at work, whenever you feel tired or drained out. You can choose between various techniques, such as: 7-10 Brahmari breaths (pg 398), 7 rounds of Nadi Shodan (pg 388),Bastrika (pg 403) or Kapalabhati (pg 407)
Later on in the afternoon, possibly upon returning from work, do 10 minutes of the so-called power nap. This can include bringing the attention to the body parts and to deep abdominal breaths like in Yoga Nidra. 
It is preferable that this restful, rejuvenating break takes placebefore one takes on evening activities. It is refreshing and it makes one more relaxed and present with people of their surroundings.
Finally, in the evening, just before sleep, devote 10 minutes to review the day from the last moment towards the beginning of it. Try to stay as a witness, not judging, but noticing events, your reactions, feelings.
On Saturdays only do neti and meditation.
On Sundays take a break and do nothing.

Note: Because of individual differences, it is highly advisable that you consult an experienced Satyananda yoga instructor before establishing your daily routine.

* Neti pot video by Himalayan Institute
* Yoga Nintra & video by satyananda yoga
* Mantra yoga

Asana Pranayama Mudra Bandha book & Yoga Nintra cd

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