 CLICK TO VIEW ONLINE In the previous lesson, I shared the importance of regularly relaxing the mind and body and about how relaxation techniques bring about the removal of physical and mental tension. Today I'd like to share a new shavasana/savasana practice with you :) I hope it will help you relax and leave you feeling refreshed. ❤ Today, I've included the following bits of yoga information:
My whole intention here is to help you develop your own yoga practice for a more peaceful life. Eventually, maybe, we will all be able to maintain an intuitive sadhana (spiritual practice) on our own. And... Perhaps we will all feel comfortable sharing what we are learning with the people we care about. Benefiting everyone :) ❤ YOUTUBE INTRO & RECORDINGShavasana Part 1 & 2 SHAVASANA - PART 2 The two parts of shavasana comprise a whole, and as such, the second part should be practiced immediately after the first part, without a break. Technique
Regarding Sleep, Awareness & Benefits.jpg) Thomas Cole [Public domain], via Wikimedia Commons Sleep The biggest problem is sleep unless of course, you practice shavasana specifically to remove insomnia. It is the habit of most of us to sleep whenever we achieve a reasonable degree of relaxation. We seem to associate relaxation with sleep and tension with wakefulness. Yet the aim of shavasana is to gain a high state of relaxation while being fully awake. If we fall asleep halfway through shavasana, we lose much of the benefits, because, during sleep, the mind again manifests its usual patterns of worry. By remaining awake and directing awareness to the different parts of the body and the breath in the way described, our awareness is coaxed away from its entanglement with obsessive mental anxieties. So, try to stay awake, even though it is very easy to just drop off to sleep. Awareness Throughout the practice, one should try to be aware of all the processes which we have described in shavasana. However, it is very easy to think of other thoughts and become distracted from the practice at hand. You should not suppress thoughts if they arise. Let them occur, be aware of them but simultaneously continue on with shavasana. Benefits Instructions During yoga classes, the teacher gives all the necessary instructions and the practitioner merely listens and carries them out. It is far easier to gain benefits under these circumstances. However, when you practice by yourself you should develop the idea that you are the instructor. Instead of the instructor being in the form of another person, he is now in your head. Mentally repeat the instructions to yourself and then enact them. In this way, you are more likely to maintain awareness throughout the practice. Summary of the Steps of Shavasana Shavasana is a systematic technique which progressively relaxes the body and mind. Therefore, the order of practice is important so that you become more and more relaxed as you work through the technique. The following is a list of the basic steps to possibly metally repeat to yourself throughout the practice:
PAGES OF SHAVASANA (PART 1)Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.
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SAMAVETA PRANAYAMA Within us, there are various forms of energy that permeate and surround our bodies. These are closely connected with our health, the way we think, and how we react to the external world. Some of these energies are well known: nervous energy, chemical energy, and so on. Yet there are some which are not normally perceived in everyday life of most people. It is these subtle forms, as well as the grosser forms of energy that the practices of pranayama seek to harmonize and manipulate (57). This subject of prana and pranayama will be fully discussed in the next lesson, but in this topic, I will describe one of the most straightforward practices of pranayama called samaveta pranayama as I've understood it based on the amazing book we have been exploring now since March 16, 2020. IN TODAY'S BLOG YOU WILL FIND...
SAMAVETA = TOGETHER The Sanskrit word samaveta means ‘together’. Therefore, samaveta pranayama is a practice where one breathes through both of the nostrils. This might seem to be an obvious and inconsequential statement, but the practice is so named to distinguish it from other techniques of pranayama where the flow of air is directed in one nostril by physically or mentally preventing the flow in the other nostril. Technique for Samaveta Pranayama
Duration of the Retention of the Breath Over a period of weeks slowly increase the time of breath retention from a second or so to a maximum of ten seconds. Do not hold the breath for longer than is comfortable. This is important. With practice, the time of breath retention will increase automatically. If you attempt a higher count and realize that it is causing some tension to arise in your body, perhaps back off and continue with the previous number a while longer. Be kind to yourself. Practice ahimsa = non-violence to yourself, mentally, physically, emotionally, etc. (57). Benefits of Samaveta Pranayama  This is an excellent practice in preparing the lungs for more advanced practices of pranayama. At the time of retention, the amount of oxygen taken up by the blood and the amount of carbon dioxide that is discharged by the blood into the lungs is increased. When people breathe quickly and shallowly, the exchange between the circulating blood and the lungs is very small. The increased exchange during samaveta pranayama helps to revitalize the body and improve one’s health (57). Q & A: Samaveta Pranayama & MoreSome of the things that come up for me while attempting to practice samaveta pranayama are the following:
However, I made a few changes to my life and to my practice... more like, a few commitments. And, as a result, I've been successfully practicing samaveta pranayama for the last three days out of seven total. I'd like to share those with you now :) HERE ARE SOME TIPS THAT MIGHT HELP US SUCCEED
STUDENT QUESTION Yesterday, A student of yoga who happened across my Youtube Channel asked me via whatsapp the following question: "When do I know when it is time to move on from one lesson to the next lesson?" This is a wonderful and intelligent question. Luckily for us, the answer to this question is provided by Swami Satayananda Saraswati on page 36 of the full, unabridged textbook, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya". He says: From our experience, we recommend that the techniques contained in each lesson be thoroughly mastered before progressing on to the next set of practices. Generally, this takes a minimum of fifteen days and on the average, one month. This is very important and an essential prerequisite for the eventual success of your sadhana. I hope the information I have provided here helps you in some way. I'm sending everyone out there a hug and wishing you a beautiful day. ❤ Ashley Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013. In the previous lessons, Swami Satyananda described eight exercises to loosen up the body, particularly the legs, in preparation for meditative asanas and other types of asanas. In this topic, we will explain two of the simplest sitting positions, which can be used for various meditation, pranayama, and kriya yoga practices. The following two asanas are very useful in the early stages of practice. However, the best sitting positions are the classical meditative asanas. These are padmasana (lotus pose), siddhasana (accomplished posed for men), and swastikasana (auspicious pose for women). Your aim should be eventually to sit in one of these classical asanas. Therefore, the exercises previously given for loosening up the legs should be continued so that the more advanced meditative asanas can be mastered in the future. SUKHASANA (EASY POSE) This is the easiest of the meditative asanas, and everyone should be able to sit in it. Although it may be used for meditation practices, it has one basic drawback: most of the weight of the body is supported by the small area of contact between the floor and the buttocks. After a period of time, this area soon becomes a little painful. However, this can be overcome to a degree by using a cushion under the buttocks. The other meditative asanas have a larger area of contact between the floor and the body - the weight of the body is supported partly by the buttocks and also by the legs, which reduces aches and pains from developing. Technique
Note: As soon as one is able to comfortably perform any other meditative asana, sukhasana should be discontinued. VAJRASANA (THUNDERBOLT POSE) Many people find this asana a little uncomfortable at first because it is a sitting position that few people ever use. At first, the ankles and knees tend to ache, but with practice, this asana will become most comfortable and almost a joy to sit in. Besides being an excellent meditative asana used by Muslims and Japanese Buddhists, it is the starting pose for a large number of other asanas. The Sanskrit word vajra means 'thunderbolt.' The psychic vajra nadi, which is greatly affected by this pose, is an important energy pathway which carries nervous impulses of the genito-urinary system from the brain. It is the same word that has given the name Vajrayana to a form of Tantric Buddhism, which uses sexual union as part of its spiritual sadhana (practice). The term has various other meanings, all connected with the same subject. As such, vajrasana is said to enable the practitioner to gain control over the sexual functions and direct the energy towards expanding consciousness. Technique
ADVICE FOR BEGINNERS Beginners may find it difficult to sit on their feet without the support of the arms. A good method for loosening up the legs is to support your body weight with your arms and then slowly lower your buttocks towards the feet. Bear the discomfort for a second or so and then take support of your arms again to release the tension. Then again, lower your buttocks and repeat the procedure. With practice, you will find that the tension disappears, and eventually, you will be able to sit on the feet for longer periods without the slightest difficulty. Remember, the loosening up exercises will also help you very much to make your legs more supple and allow you to sit in vajrasana. Beginners who find that their legs and feet ache after a very short time in this position should return to the kneeling position and then sit on the floor with the legs outstretched. Bend one leg, hold the ankle, and vigorously shake the foot until all signs of stiffness have disappeared. Repeat with the other leg. Then again, sit in vajrasana. BENEFITS Vajrasana is one of the few asanas which can be performed after taking meals, as asanas, in general, are strictly contraindicated after food. We actually recommend that vajrasana be practiced for five or ten minutes after meals. The reason is simple: vajrasana is a very relaxing position, conducive to a calm mind and body, so it stimulates the digestive processes working in the stomach. As we have already explained, vajrasana is an excellent meditative asana and, in fact, is the only practical meditative asana for people who suffer from sciatica or sacral infections. Vajrasana has one notable advantage over sukhasana: one tends to automatically hold the spine straight while doing vajrasana, whereas in sukhasana there is more of a tendency to slump forwards. For this reason, vajrasana is far superior to sukhasana once it is mastered. Isabella's Aromatherapy Filled Yoga ClassesWorks Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.  If you have been following along lately, we are gratefully and enthusiastically working our way through our textbook, A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya! We have completed Lesson 1, which has prepared our bodies for meditation, but the work continues! Now, as we move forward through lesson 2, we are about to add two more asanas to our daily practice program. The following asana, although reasonably simple, is very beneficial for the whole body, particularly the back and abdomen. The nerves in the spinal cord (the vital link between the body and the brain), as well as the internal organs of digestion are stretched, massaged, and revitalized. In the following blog post, you will find:
If you're reading this in your email box, as always when there are videos, I highly recommend you view this post on your browser instead :) LOVE TO YOU ALL ~ Ashley This pose makes you feel ALL the ZEN ;)SAITHALYASANA |
So far, I have also provided a presentation that includes photos of each individual asana/pose listed above (except for Naukasana - I'll explain that pose soon). Then I followed those items up with a brief demonstration of the poses as well as a quick Q&A regarding it. (Jala Neti information can be found here).
Let's review the breathing/pranayama portion of our Kriya Yoga program before we move on to the second lesson! :) I'm amazed at the progress I've made so far with this book. I literally feel like I am participating in my own yoga training. How do you feel about it? Feel free to comment and let me know :)
Below, you will find either a link (for email subscribers) or an audio tool (for web viewers). The audio includes our first pranayama practice! In the first half (1:00-18:00) of the recording, I take a moment to read the portion of the chapter that discusses the following important pieces of information:
Then lastly, I lead an exploration into what it means to really breathe. We break down what it means to experience abdominal breathing, middle breathing, upper breathing and finally, yogic breathing. Please feel free to skip the first half if you like, but once you get to the descriptions of the different methods of breathing, I suggest a careful listen. Sometimes these lectures have so much wonderful information and context, so if you do happen to skip the first part but are left wondering if you missed something, then perhaps give it a full listen.
Let's review the breathing/pranayama portion of our Kriya Yoga program before we move on to the second lesson! :) I'm amazed at the progress I've made so far with this book. I literally feel like I am participating in my own yoga training. How do you feel about it? Feel free to comment and let me know :)
Below, you will find either a link (for email subscribers) or an audio tool (for web viewers). The audio includes our first pranayama practice! In the first half (1:00-18:00) of the recording, I take a moment to read the portion of the chapter that discusses the following important pieces of information:
- A review on breathing capacities
- Why slow breathing?
- The mechanics of breathing
- Different methods of breathing
- Preparations necessary for Yogic Breathing
Then lastly, I lead an exploration into what it means to really breathe. We break down what it means to experience abdominal breathing, middle breathing, upper breathing and finally, yogic breathing. Please feel free to skip the first half if you like, but once you get to the descriptions of the different methods of breathing, I suggest a careful listen. Sometimes these lectures have so much wonderful information and context, so if you do happen to skip the first part but are left wondering if you missed something, then perhaps give it a full listen.
Summary
A few minutes of yogic breathing daily can work wonders. It will make you much less susceptible to illness, and you will acquire more power, vitality and calmness in your daily activities. Your thinking and clarity of thought will improve.
The deep systematic yogic breathing will tend to retrain breathing nerve reflexes that may have ceased to be active by lack of use. In other words, at present you might be breathing only from the chest, hardly using the abdomen at all. Yogic breathing will start to make you breathe abdominally, intercostally and clavicularly during the day, and therefore, allow you to inhale the full amount of air that your body requires for nourishment and good health.
To develop the yogic breathing as an automatic and normal function of the body, try to develop the habit of consciously breathing yogically for a few seconds or minutes. If you feel tired or angry, sit down, or if possible lie down, and practice yogic breathing. If you can breathe slowly then your mind will become calm and revitalized.
Please, let me know if you practiced the recommended five Yogic breaths to start and how it made you feel. And don't forget, tomorrow, add two more breaths and so on. ~ Ashley
The deep systematic yogic breathing will tend to retrain breathing nerve reflexes that may have ceased to be active by lack of use. In other words, at present you might be breathing only from the chest, hardly using the abdomen at all. Yogic breathing will start to make you breathe abdominally, intercostally and clavicularly during the day, and therefore, allow you to inhale the full amount of air that your body requires for nourishment and good health.
To develop the yogic breathing as an automatic and normal function of the body, try to develop the habit of consciously breathing yogically for a few seconds or minutes. If you feel tired or angry, sit down, or if possible lie down, and practice yogic breathing. If you can breathe slowly then your mind will become calm and revitalized.
Please, let me know if you practiced the recommended five Yogic breaths to start and how it made you feel. And don't forget, tomorrow, add two more breaths and so on. ~ Ashley
What Are We Going to Do Next?
The World in a Raisin: A Mindfulness Meditation
Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.
Since I began this re-journey into Kriya Yoga via the amazing book, “A Systematic Course in the Ancient and Tantric Techniques of Yoga and Kriya” by Swami Satyananda Saraswati, I have seen a remarkable difference in my hips, back, and overall psyche. I have also had a number of questions come up. For example, I wondered:
I’ve answered some of those ponderings down below in this first video. And, in the second sped up video, I’ve demonstrated the asana portion of the practice in its entirety.
I WAS THINKING... if you have time now in your quarantine routine, and if maybe you would like to catch up and do the practice together, please reach out to me! I’m happy to walk you through the whole program from lesson one of our book. :)
- Is it really okay to shorten the practices?
- Is it okay if I skip an asana (pose)?
- What do I do about ankle pain?
- When do I know to come out of a pose?
I’ve answered some of those ponderings down below in this first video. And, in the second sped up video, I’ve demonstrated the asana portion of the practice in its entirety.
I WAS THINKING... if you have time now in your quarantine routine, and if maybe you would like to catch up and do the practice together, please reach out to me! I’m happy to walk you through the whole program from lesson one of our book. :)
Hi! Long Time, No See
If you happen to be a subscriber to my little blog, then you are probably receiving this in your email box instead of say, viewing it from my website. If that's the case, then most likely these videos don't actually appear in your email. That's because Mailchimp (the company I use to send out this blog via email) doesn't like the formatting of this video. I have no idea how to change that. What I do know is another solution. Click on the Links/Buttons below :) ~ Ashley
Pre-Meditative Exercises
WHAT'S NEXT?
~ PRANAYAMA ~
Since I have “mastered” the poses from lesson one, I’ve decided to move on in the book to lesson two. But before I go there, I’m going to review the following in our upcoming blog posts:
Tomorrow or so, I'll include a recording of our first pranayama practice called "Yogic Breathing". I hope you'll give it a listen. The first half includes information about the mechanics of breathing, in general. The second portion includes a breakdown of our first pranayama practice, including a led portion for you to practice to. I hope you enjoy it! I found that the levels of stress and anxiety that come with being quarantined and isolated dissipates with each breath. It literally melts away. Let me know what you think and if it helps you too! :)
- Pranayama
- The Art and Science of Relaxation
Tomorrow or so, I'll include a recording of our first pranayama practice called "Yogic Breathing". I hope you'll give it a listen. The first half includes information about the mechanics of breathing, in general. The second portion includes a breakdown of our first pranayama practice, including a led portion for you to practice to. I hope you enjoy it! I found that the levels of stress and anxiety that come with being quarantined and isolated dissipates with each breath. It literally melts away. Let me know what you think and if it helps you too! :)
P.S.
THREE THINGS:
1. You can buy a cheaper, abridged version of the book we are working with! It is called "Asana, Pranayama, Mudra Bandha" by Swami Satyananda Saraswati. It has all of the exercises we are doing, but it lacks much of the lecture part, the explanations, history, etc.
2. I posted a blog on March 23, but it failed to send to email subscribers. If you're interested in it, there is a slide show presentation that explains all the poses of the first program. Take a look :)
3. I offer yoga classes virtually :) If you're interested, please reach out to me. Your first class is free! We can use any platform, whether it's Facetime, Zoom, Skype etc. So long as you have the time, a place to practice, comfortable clothing and a camera, we are good to go. Let me know if you'd like a yoga class soon. I'm happy to lead one for you.
1. You can buy a cheaper, abridged version of the book we are working with! It is called "Asana, Pranayama, Mudra Bandha" by Swami Satyananda Saraswati. It has all of the exercises we are doing, but it lacks much of the lecture part, the explanations, history, etc.
2. I posted a blog on March 23, but it failed to send to email subscribers. If you're interested in it, there is a slide show presentation that explains all the poses of the first program. Take a look :)
3. I offer yoga classes virtually :) If you're interested, please reach out to me. Your first class is free! We can use any platform, whether it's Facetime, Zoom, Skype etc. So long as you have the time, a place to practice, comfortable clothing and a camera, we are good to go. Let me know if you'd like a yoga class soon. I'm happy to lead one for you.
My Message
Love is the essence of our life. I have written this blog with love, and I offer it to you, dear reader, with the hope that the suggestions offered here will become a vital part of your self-healing and continued well-being. ~ Ashley
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If you find any joy and value in what I do, please consider becoming a Sustaining Patron with a recurring monthly donation of your choosing - between a cup of tea and a good lunch. My intention is to always keep my research found within The Yoga Blog and Journals for My Daughter free (and ad-free). It takes me hundreds of hours a month to sustain. Your support really matters. All proceeds go directly to Isabella, of course. ❤
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