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. ❤
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Today, I've included the following bits of yoga information:

• A Youtube Video | This video is from the playlist I made called "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya." Why Youtube? Sometimes I have felt the need to verbally share some of the experiences I am having as a result of my yoga practice. Sometimes I demonstrate how to do an asana or a pranayama practice (though I am not an expert admittedly). Sometimes I have found that what I am studying provides so much incredible information that it would be a shame to summarize it or keep it to myself, so I share that too. I hope what I am doing with my life and my studies is beneficial to someone out there. So, this is only me expressing love... my love for yoga, for myself and family, for life and for everyone out there. Namaste. ❤
• Photos | I am sharing the pages from the book regarding naukasana and shavasana (part 1) practice. I realize I failed to really demonstrate those two practices, and for that, I apologize. Here they are. I'm also sharing the pages from this lesson :) 
• Links | to previous blog posts which complement this lesson. For example, I first described savasana (part 1) and provided photos of it --> HERE. 
• The Book's Descriptions | Swami Satyananda's description of the shavasana (part 2) technique, its benefits, instructions, summary, etc. 
• A Recording | In case you want to listen to the lesson being read directly from the book and would, therefore, like to practice savasana while being verbally guided ... then you're lucky because I've included myself reading the pages and "teaching" the savasana. :) I've been listening to myself teach the lesson sometimes when I really need a little help relaxing. Savasana (Part 2) starts at the 10-minute mark. The previous 10 minutes include a guided journey through savasana part 1, as well as other news.

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. 

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. 

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:

1. Adjustment of body position on the floor
2. Experience of contact of body with the floor
3. Feeling of heaviness and limpness of different parts of the body
4. Feeling of sinking in the space in front of the closed eyes
5. Breath awareness. If you change the details of this technique to suit personal circumstances and preferences, try to maintain this basic order of steps.

The codes that Swami Satyananda Saraswati formulated are not intended to be moralistic. They are a means to an end. To reiterate, they are suggestions by which you can start to consciously alter your attitude towards life's situations. They are intended to relax you sufficiently, so that you can eventually delve into your mind through meditation practices and thereby root out the deeper negative aspects of your mental nature. 

These codes are not supposed to change your lifestyle, and we don't advise you to force them on yourself at all times. only remember them as you go about your daily routine and their presence will help you from within, from your subconsious 'attitude centres'. (61)

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.

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).

Some of the things that come up for me while attempting to practice samaveta pranayama are the following:

• Apparently, I have a monkey mind that doesn't want to stop running to the past and future
• I also found it difficult to get started, to begin, and to sit still
• I was oftentimes interrupted

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 :) 

Yesterday, A student of yoga who happened across my Youtube Channel asked me via whatsapp the following question: 

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:

As I begin writing this, it is Sunday, and this morning I realized that I have formed a healthy habit! :)  I have been placing my yoga mat in the same place every day, and I have been practicing on it, around the same time, every single day. How did this happen?

Before I read Lesson 2 from the book we are working with, “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya,” and of which I am about to share with you, I used to place my yoga mat in the living room of my home. I would practice on it throughout the week, but not daily. Now, I find myself drawn to my mat, and I believe the reason is that I followed the directions from the book, and mindfully created a place of practice that is special to me. I created it with intention. And I've been practicing slowly, taking my time, never feeling rushed or forced. 
 
Let me tell you about my teeny-tiny yoga space. The space I have created is cozy and receives a lot of sunlight, which is so important to me here in London. I didn't want to clutter the space, so I selected only a few yoga items, displayed pleasantly. My Tibetan singing bowl. A plant. A few yoga blocks of various sizes. An eye pillow filled with lavender. A strap. A small bag with a few also intentionally chosen essential oils in it: lavender, rosemary, jasmine flower. And that’s it.
 
My yoga space is welcoming. It calls to me now, whereas before, the place I had initially been practicing in, the living room, hardly caught my attention at all.
 
And so, as a result of consciously preparing a yoga space for myself, I have been practicing more often. Lately, I begin my practice with the yoga asanas that we learned in the last chapter (I save naukasana (boat pose), savasana (corpse pose), and pranayama for the end of my entire practice). Then I move into something different. Lately, I have been practicing ashtanga yoga, but only Surya Namaskara A and Surya Namaskara B. This usually takes me about 15-20 minutes to complete, in addition to the 10 minutes I spend on the kriya asanas we’ve learned. Sometimes after ashtanga, I do more of my own personal flows, following my intuition and my body’s signals. Sometimes I continue with more ashtanga. Sometimes I rest and practice pranayama and then rest in savasana. And sometimes, I only get through five rounds of Surya Namaskara A, and then I relax and put my mat away. It all depends. The point, though, is that I am practicing every day. Sometimes more than once a day.
 
I feel so much healthier. My mood is lighter. I have more energy. I feel grounded. So, I’d like to share what I’ve been learning with you now with the hope that it will also help you find the same sense of groundedness and peace that I saw as a result of following a few rules and preparation tips I discovered in the Kriya Yoga book. I wish you all the best as you prepare your yoga and meditation space with love and intention.  ❤ ~ Ashley

In this blog you will find:

1. A video of Isabella and I practicing yoga in our teeny-tiny (but successful) yoga space
2. A video lecture regarding Lesson 2, Topic 3 --> Asanas: Rules and Preparations 
3. Links to previous posts about ashtanga yoga
4. Links to videos of how to practice Surya Namaskara A & Surya Namaskara B
5. Photos of some of the upcoming lessons and topics aka “content page”
6. Photos of the Lesson 2 asana program options and images of upcoming asanas

MAINTENANCE OF FINAL STATIC POSES
The final position is the most important part of the asana practice. During this time, specific parts of the body are influenced. The body is held in such a way that certain muscles are stretched to the limit of present flexibility, and certain organs are given the best possible squeeze or massage and extra blood is directed to or removed from particular regions. This period of immobility is the time when profound and beneficial changes are occurring in the body. With some asanas, it is also a time when deep states of concentration can be reached if the final position is held for extended periods of time.   

Correct, relaxed respiration is essential in the final static position in order to accentuate the influence of the asana on the body by increasing the massage of the internal organs ad by stimulating the exchange of oxygen for carbon dioxide through the blood.

AWARENESS
What facet of the practice should one be aware of during the performance of an asana?
 
This will be explained as we cover each asana. However, the following is a rough guide to the possibilities.

While learning the asana, your attention should be on correct performance. You can also be aware of relaxing as many muscles as possible to make the asana easier to perform and more effective. You can be aware of the physical movement, or of the breath while assuming the final pose. In the final position, you can be aware of your breath, mantra, or the parts of the body that the asana particularly influences.  
 
RELAXATION AFTER COMPLETION OF ASANAS
This is nearly as important as the asana itself. When one completely relaxes, the organs and muscles return to their normal shape. As such, they are flooded with an influx of purified blood to replace the blood that has been squeezed out in the performance of the asana. During this resting state, the circulatory and respiratory systems also return to normal. This is necessary before one starts the next asana.

​During this practice of relaxation, one should try to relax the body and mind completely maintain awareness of the body and the breath.

Here's a quick look at what we are about to explore! (If you're viewing from your email, consider viewing the blog on your browser instead so you can see the slideshow.) I look forward to this journey with you as always. Please let me know how you're doing and if you have any questions! ~ Ashley 

Yogic science gives as much importance to specific cleansing processes as it does to asanas or pranayama. It is believed that without the regular cleansing of our body and system, then we will not gain the maximum benefits possible from our yoga practice. Basically, the idea is that when the body is free from impurities and pain, then the mind will also function properly. 
​
Body cleansing is gained through the practice of shatkarmas, or the six purificatory techniques. They are essential from the point of view of physical and mental health, and these simple techniques are also highly valuable in healing internal disorders. 
 
There are six main groups of shatkarmas or yogic cleansers as follows: 

1. Neti: nasal cleansing, including jala neti and sutra neti
2. Dhauti: Cleansing of the digestive tract, including danta dhauti, vatsara dhauti and so forth
3. Nauli: abdominal massage
4. Basti: colon cleansing
5. Kapalbhati: purification and vitalization of the frontal lobes
6. Trataka: blinkless gazing

 
Each of these groups contains more than one practice such as jala neti, vaman dhauti (or junkal kriya), moola shodhana etc., which will be described at various stages throughout our journey into Kriya Yoga. They are all excellent practices which are designed to purify the whole body and bring about first-class health. They also bring clarity and harmony to the mind. I suggest you try some of them. :)

Danta Dhauti, one of the shatkarmas, consists of a series of simple practices which clean various organs in regions of the head. These practices are danta moola dhauti (cleaning of the teeth and gums), jihva moola dauti (cleaning of the tongue), kapal randhra dhauti (washing of the skull), karna dhauti (cleaning the ears) and chakshu dahuti (washing the eyes).

These practices, as well as jala neti, are concerned either directly or indirectly with the main senses of the body -- hearing, seeing, smelling, and tasting. As such, they are important in enabling us to gain the best possible perception of the world around us. Remember, our sensory perception is dependent on the state of the associated organs. Therefore the following practices, though perhaps seeming rather trivial and simple, are a valuable aid in being able to communicate with and relate to the outside world.

• Danta moola dhauti (cleaning of the teeth and gums)
• Jihva moola dauti (cleaning of the tongue)
• Kapal randhra dhauti (washing of the skull)
• Karna dhauti (cleaning the ears)
• Chakshu dahuti (washing the eyes)​

Personally, I'm a fan of the copper ones. 

If you'd like to learn more about this little guy, consider reading this article from Banyan Botanicals. There's even a video to show you how to use it. 

When my daughter Isabella was born late last year, I spent almost every single moment carrying her in my arms. Lifting her. Setting her down. Holding her. Giving her alllll my love. That of course, hasn't changed. However, as a result of all that original activity and because I was unaware of the excess weight I was putting onto my thumbs and the tendons that help them to function, I ended up with a relentless injury called De Quervain's tendinosis, which has yet to heal to this day (she's ten 1/2 months old).

As a result of this injury, I have had to discontinue my advanced power yoga practice as well as my other interest -- Muay Thai -- which means no more handstands, jump backs, side planks, punching bags... things like that. At first, I felt depressed at the state my body was in. Although I understood that I needed to be patient with my body as it recovered from having made and delivered a baby girl, I was depressed and frustrated that I wasn't able to care for my body the way I was used to caring for it - via hardcore daily Yoga and Muay Thai. I also wasn't able to care for my family the way I truly wanted to - I felt like an invalid. In the mornings I would wake to find my hands stiff and in pain. By the end of the day, after cleaning and cooking, caring for Isabella, etc... I could hardly move them. Mentally, I thought that I had no more energy to give to a yoga practice. I also found that my ego disliked the idea of doing any yoga practice that wasn't the usual intense, cardio-activating practice I was accustomed. It was a negative spiral for a while.

Finally though, and only after my first 8-hour sleep in months 6 months haha, I went to my mat with discipline and an internal mantra/repetitive thought:

In the absence of the norm, I found myself becoming more creative with my yoga flows. I became acquainted with new poses, old poses, different parts of my body and especially my breath and thought patterns. I created yoga practices for myself which did not need to include my hands on the floor. I started "teaching in my mind" as if I were teaching other students who happened to have the same type of injury as myself - hands, wrists, or otherwise. As a result, I began to heal. Not only my hands (which are getting there with the help of a therapist) but my mind and soul too.

I realize now that I was being harsh with myself, literally inflexible and unbending. I was so used to a certain "Ashley" and certain "Yoga style" that I had been unwilling to accept my limitations, body, or self. How sad is that? How much time, I wonder, did I waste not practicing yoga simply because I couldn't do what I wanted? How silly!?

After meditating and reflecting on it all, I've forgiven myself and I am now ready to finally share what I have learned from this whole experience. And here it is:

"Zen Gold" by Hartwig HKD license under CC BY-ND 2.0

I WANT TO SHARE with you here a few resources that I have either recently come across or have been an avid user/follower of now for years. For example, meet Laruga Glaser! She is a beautiful, talented, and super-flexible/inspirational yogini. Was she born that way? I don't know. What I do know is that she has been a yogini for many, many years. Which means, that her beautiful practice is a complete and total result of what? HER PRACTICE. It's hers. Not yours. Not mine. Hers. And yet, although I will probably never be able to do all the poses that she does, no matter how much effort and energy I put into my practice, I can still admire her. I can still try to emulate her in my own ways, in my own practice - by practicing often and with discipline. And so can you! 

The following video is of Laruga teaching Ashtanga Yoga. For more about Ashtanga yoga, consider reading one of my previous blogs such as "What is Ashtanga Vinyasa Yoga". However, for now, consider watching the flow for at least the first 10-15 minutes. It may seem repetitive - because it is. That is one of the defining factors of Ashtanga Yoga. Within those repetition, your mind is given an opportunity to stop jumping from one thing to another - your practice becomes a moving meditation. 

I PRACTICED with the above video yesterday while Isabella was playing with a Tibetan singing bowl next to me (video below). :) Even though I have studied at the K.PATTABHI JOIS ASHTANGA YOGA SHALA, I don't usually practice Ashtanga Yoga as my main practice, so I too had to look up at the video some... and you may have to look up sometimes as well. NO WORRIES! Oh, and you'll also notice the use of numbers (though you may not have known they were numbers) said in a strange language. That language is Sanskrit. No worries again! You don't have to learn Sanskrit to practice yoga, but you will eventually learn some words such as CHATURANGA! haha as a by-product of your practice. Yoga is Sanskrit too --> योग ;)

After viewing the video, maybe you decide that you love it, or maybe you think Ashtanga isn't for you. That's totally okay! But please don't turn your back on it too quickly... or any type of yoga, really. My advice before you give up on a yoga style is to:

• Considering trying a few more times
• Consider trying a different teacher
• Consider going to a different class

​You never know... that third class or different teacher might be all you need to fall in love with Yoga and change your life for the best! I'd love to hear from you, dear Yogis. Please, let me know about your own experiences!

In this video, you can hear Laruga counting out the asanas :) You might also notice me modifying poses because it hurts my injured hands. Modifications are totally fine! Please don’t ever feel ashamed to modify your poses like I do, or by using a block or a strap. We were all beginners once.