Kategori: Kriya Yoga

Shashankasana for a Healthy Spine & Calm Mind (Lesson 3: Topic 2 - Asana)

10/15/2022

*** I had originally had a different video here which didn't have the best sound quality. I have now edited the video. However, if you are an email subscriber you may still be stuck with that older version. Please watch the video from your web browser or from the link (YOUTUBE VIDEO) above if you'd like to view the better video. ***

In the previous lesson (Lesson 3: Topic 1), through guidance from Swami Satyananda, I shared with you the practice of Simha Kriya with the hopes that you might allow yourself one go at it for fun's sake. In this lesson, we enter the world of asana and practice once again with a new pose that might just feel familiar, Shashankasana.

And, as always, please consider reading this blog from the web instead of the emailed version. The photo and video elements I've included below don't always display well in the emailed version. Love to you all. ~ Ashley

In today's Kriya Yoga Blog post, I've included the following bits of yoga guidance:

A YouTube Video | In the above video, I lead you through the practice of shashankasana and include three additional variations of the asana. I also explain the benefits of the asana and offer tips on how to avoid common mistakes. I highly recommend you try this asana!!! It has an immediate energetic effect on the body. Not only does it strengthen your back muscles, create space between your vertebrae, calm you and dissolve tension, but it also massages the adrenal glands and relieves abdominal disorders such as constipation and flatulence. It is even helpful in reducing the pain from various types of headaches. However, if you have high blood pressure or vertigo, please take caution when practicing this asana.
Asana Description | I have basically written what Swami Satyananda recommends when it comes to the technique of this asana, but I have taken the liberty of correcting grammar errors and sentences that were a bit confusing or vague for a practitioner.
Pictures of Pages from the Book | Some of us prefer to download the pages from the book and read them on our own. If you're that person, those are here for you.
Pictures of the Asana | If my video isn't good enough for you (I accidentally recorded it in portrait mode!!), I have included photos from the text of the asana for reference.
Links | I have a rich website with many pages of all kinds of offerings. I am including a link here today to remind you of what I offer and to invite you to contact me in the event you'd like to practice yoga together virtually, in person, or receive personalized yoga therapy if you are experiencing illness or injury.
A Quick Survey | Are you receiving this blog in your email box too often, not often enough, or just right? Please let me know 💜

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When you build new habits
you are creating a new life.
~ Yung Pueblo

SHASHANKASANA
(Pose of the Moon or Hare Pose)

The Sanskrit word shashank means 'moon' - hence the name of the asana. It is also commonly called the hare pose because, in the final position, it imitates a bounding hare.

One often wonders why it is called the moon pose, for it does not appear to have any obvious connection or resemblance to the moon. However, the reason is simple. The word shashank is derived from the two words shash, which means 'hare', and ank, which means 'lap.' Why? Because it is said that the dark patches on a full moon resemble the shape of a hare with the moon in its lap. I leave this to the reader's imagination.

There is another reason for the name the moon pose. The moon symbolizes calmness and peace. It emits soothing vibrations, and who among us has not felt tranquillity when gazing at the moon? Shashankasana is a beautiful practice for dissolving even the most overwhelming anger.

Basic Technique

Place a blanket or thin rug on the floor. Sit in vajrasana
Place the hands on the knees and comfortably straighten the back
Relax the whole body
Close the eyes. Inhale and, at the same time, slowly raise the arms, keeping them straight
The inhalation and movement should be slow
At the end of inhalation, the arms should be vertically above the head; those who wish can move their arms a little further behind the head, accentuating the stretch of the chest
Slowly exhale and bend forwards
The arms, trunk, and head should remain in one line
At the end of exhalation the forehead and arms should rest on the floor in front of the knees (see picture)
Those who find this impossible should lean forward as far as is comfortable
Relax the whole body taking care that the arms are fully relaxed
Breathe slowly and deeply
Be aware of the breath and the rhythmical pressure of the abdomen against the thighs
Breathing in, feel the abdomen rising against the thighs
Breathing out, feel the abdomen moving away from the thighs
This is the final position. Stay in the final position for a comfortable length of time (3 minutes is recommended)
Then inhale and raise the trunk and arms to the vertical position
Slowly exhale and lower the arms and return to the starting position

Breathing, Awareness, and Duration

Inhale while raising the arms from the starting position. Exhale while lowering the arms and trunk to the final pose: Breathing should be deep and slow in the final position. Inhale while raising the arms and trunk. Exhale while returning to the starting position. The breath should be synchronized with the physical movements.

One should be aware throughout the practice. While moving from the starting position to the final pose and when returning to the starting position, be fully aware of the breath and movement. In the final position, be mindful of your breath.

Beginners should slowly increase the duration of the final pose until they can comfortably hold it for about three minutes. Those who wish to calm their anger and frayed nerves should especially increase the time spent in the final position.

Mistakes to Avoid

Many people fail to keep their head, arms, and trunk in one straight line when lowering themselves to the final position. If possible, the arms and forehead should touch the floor at about the same time. The head, arms, and trunk should also remain in one line when raising the body from the final pose. Often the arms are kept straight in the final pose. This is incorrect, for it means that the body is not fully relaxed.

Benefits

Shashankasana is a reasonably simple asana, yet it gives many benefits. Most people have very stiff backs. Shashankasana stretches the back muscles and separates the individual vertebrae from each other. This releases pressure on the discs that keep the vertebrae apart. These discs often squeeze nerve connections emanating from the spinal cord, giving rise to various forms of backache and sciatica. The separation of the discs during shashankasana helps to relieve these pains and encourages the discs to resume their correct locations. In addition, the stretch imparted to the back muscles removes sluggish and depleted blood. On completing the asana, fresh blood is soaked up into the muscles in the same way that water is absorbed by a sponge. This regenerates both the back muscles and the all-important spinal nerves.

Furthermore, deep breathing in the final position applies a gentle yet powerful massage to the abdominal organs. As such, this asana is beneficial in helping to remove and prevent various abdominal disorders, such as constipation and indigestion. This asana tones the pelvic organs and is found helpful in alleviating sexual disorders. Women will find this asana advantageous.

Lastly, all of us become angry. It takes a mere second to feel anger but far longer to regain normality. Deep and slow breathing helps to calm anger. Shashankasana induces this and quickly brings about relaxation. Breath awareness accentuates this process by withdrawing our thoughts away from the cause of our anger. The by-product of emotional upsets, such as anger, is the over-stimulation of the adrenal glands. These two glands inject adrenalin directly into the bloodstream, causing overactivity of bodily functions and stress. Shashankasana regulates the adrenal glands, helping to bring about a relaxed mind and body. This is a very comfortable asana. In fact, it is so comfortable that we know of some people who can sleep in this pose and often do.

Variations of Shashankasana

There are other forms of shashankasana. The most useful are the following:

Variation 1

Take the same starting position as the basic technique - vajrasana
Hold the arms behind the back and clasp the right wrist with the left hand
Relax the whole body and close the eyes
Exhale and slowly bend forwards until the forehead touches or is near the ground
Repeat the same procedure as already described for the final position of the basic technique
After some time, slowly raise the trunk while inhaling and return to the starting position
Note: Apart from the technique, all other details are essentially the same as given for the basic form of shashankasana

Variation 2

This variation is very much the same as variation 1
Instead of holding the arms behind the back, the fists are placed in front of the soft portion of the abdomen just below the navel
The knuckles point towards and touch each other
One now bends forward and performs the same technique described for variation 1
Note: This alternative method intensifies the massage imparted to the abdominal organs in the final pose. It is particularly recommended for relieving abdominal ailments such as constipation and flatulence. Apart from this particular characteristic, this variation gives all the benefits of the basic shashankasana.

Variation 3: Pranamasana (Bowing Pose)

Sit in vajrasana. Grasp the lower part of the calves just above the ankles with your hands
Bend forwards and place the crown of your head on the floor in front of your knees
Your head should rest on a folded blanket or a yoga mat
Raise your buttocks until the thighs are as vertical as is comfortable
Breathe normally and with awareness
This is the final pose. Remain in this position for a comfortable length of time
Note: This variation particularly directs an extra supply of blood to the brain. As such, it helps remove tiredness and mental fatigue, and certain types of headaches. People who suffer from high blood pressure or vertigo should practice with caution.

Pranamasana (Bowing Pose)

Lesson 3: Topic 2
Pages from the Book

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Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.

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Lesson 3.1 - Simha Mudra (Roaring Lion Pose)

10/7/2022

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Tanya P. Johnson: Visual Mantra: Truth is my Name. The SoundShape of (a) Cosmic Pulse, a transmission.

In the previous lesson, I shared a mindfulness exercise through the act of art appreciation. We gazed at Rembrandt's Philosopher in Meditation and found ourselves in stillness, viewing things more clearly, and being mindful. Today I'd like to share the practice of Simha Kriya with the hopes that you'll allow yourself one go at it, for fun's sake. But before I do that, I'd like to continue our opening discussion on mindfulness by listening to the words of one of my dearest teachers, Sraddhasagar (Ruth Hartung).

Today, I've included the following bits of yoga guidance:

A YouTube Video | In this video is my life-changing mentor, yoga teacher, and friend, Sraddha or Sraddhasagar (Ruth Hartung), who recently passed away earlier this year and will forever hold a sacred space in the hearts of many. In the video, Sraddha brings us an easily accessible mindfulness practice to calm the mind and body as we ground our energy and connect with the peace that lies within. This meditation is rooted in the yogic tradition using the visual images of yantras paired with the sound vibrations of mantra. Hearing her voice brings tears to my eyes, but I am grateful for having loved and lost her, and I am a better person for having learned from her beautiful spirit. Please visit this link to learn more about this heart-centered woman with a deep commitment to peace: https://7centers-yoga.com/ruth-hartung/.
Asana Description | Swami Satyananda's description of Simha Kriya (Roaring Lion) technique, its benefits, instructions, summary, etc.
Photos | I am sharing the pages from the book regarding the Simha Kriya practice although I have summarized them within this blog.
P.S.: A Reminder | Reading the blog online results in better viewing as Mailchimp dislikes slideshows and other such viewing pleasures.

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My whole intention here is to help you develop your own yoga practice for a more peaceful life. Eventually, with practice, you will be able to maintain an intuitive sadhana (spiritual practice) on your own... Benefiting the people you love and everyone around you ❤

Yogic Peace Meditation with Sraddha (Ruth Hartung)

SIMHA KRIYA
(ROARING LION POSE)

This practice has many names. For some, it is known as simhasana and simha mudra. In the Yoga Upanishads (an ancient sanskrit text), it is known as simhagarajanasana, or the Roaring Lion Pose. For others, it might be called the cross-eyed, tongue-out weirdo pose. Regardless of its name or the way it makes you want to laugh, this pose comes along in our studies as a compliment to the previous methods of cleaning and revitalizing the organs of the head, such as those of the nose, eyes, etc. (See Book 1, Lesson 1, Topic 2).

Simha Kriya supplements these previous practices by giving an excellent massage and stimulation to the organs of the throat, in particular the tonsils. These two insignificant-looking guardians of the throat play a decisive role in maintaining good health.

THE TONSILS
If you open your mouth and look in a mirror, you will see two masses of spongy tissue seated at the back of the mouth in front and on each side of the throat. These are called the tonsils. Similar masses are found at the back of the nose (called the adenoids), on the back of the tongue, and scattered over the throat's walls. These all form part of the lymphatic system and are known as lymph nodes. One of the functions of the lymphatic system is to eliminate toxins from the body. As such, it performs an essential role, for it is in the accumulation of toxins that germs breed, resulting in disease. Poisons and bacteria mopped up in the system are trapped and concentrated in the lymph nodes, including the tonsils, before expulsion from the body. This bacteria is neutralized by antibodies which are produced within the lymph nodes.

Sometimes, however, the build-up of toxins within the system becomes too great, which overwhelms the lymph nodes. Under these circumstances, the nodes themselves become infected. In the case of the tonsils, the result is a painful inflammation and fever known as tonsillitis.

The standard medical practice, which fortunately is losing favor, is to remove these tonsils when they become inflamed. However, this does not solve the problem because the real reason for the inflammation is an over-toxic blood system. In fact, in the long run, removal causes more problems than it solves since these small organs are vital in protecting the body against the onset of disease. Yoga approaches this ailment more naturally. Through asanas and pranayama, the entire body is purified of poisons, and tonsillitis and other disorders connected with the lymphatic system become less likely.

Simha Kriya, in particular, influences the tonsils. It stimulates the blood flow to the tonsils and thereby flushes out accumulated toxins. Thus, it is a powerful technique for preventing and often removing tonsillitis.

Technique for Simha Kriya

Place a blanket or yoga mat on the floor
Sit upon it in vajrasana (See Book I, Lesson 2, Topic 1)
Separate the knees about 45 cms. The toes of both feet should be touching. Lean forwards and place the hands on the floor between the legs
The hands should be side by side with the fingers pointing backwards
The elbows should point backwards. Straighten the arms fully and arch the back; this is important in giving the maximum stretch to the front of the neck
Tilt the head backwards sufficiently so that there is a comfortable amount of tension
The eyes should be kept open during the practice, with the gaze directed at the centre of the eyebrows or at a point on the ceiling in front of you
Keep the mouth closed. Fold the tongue backwards so that the tip presses hard against the soft palate at the top and back of the mouth
Inhale slowly and deeply through the nose
At the end of the inhalation release the tension of the tongue, open the mouth and extend the tongue outwards and towards the chin as far as possible
Exhale slowly. Simultaneously produce a clear, loud and steady vocal sound from the throat; in other words an aaah sound. If one wishes the tongue can be also moved from side to side while emitting the sound
At the end of exhalation, again press the tongue against the upper palate of the mouth
Close the mouth and breathe in
This is I round. Do as many rounds as time permits

VARIATIONS OF SIMA KRIVA

There are a number of variations of Simha Kriya. The following are the same as the basic technique except that the sitting positions are different.

Variation 1
Sit in sukhasana (the simple pose - See Book I, Lesson 2, Topic 5). Simha Kriya performed from this position is the simplest and most suitable for those who have difficulty sitting in vajrasana. This variation should be discarded as soon as one can sit in vajrasana without discomfort.

Variation 2
Sitting in padmasana (the lotus pose). This is a more difficult variation and will be understood more fully when we cover padmasana (See Book I, Lesson 7, Topic 2). This practice is particularly beneficial if one faces the sun so that the rays go into the back of the mouth.

AWARENESS AND DURATION

Throughout the practice one should be aware of the eyebrow centre or a point on the ceiling. While inhaling also be aware of the pressure of the tongue on the palate and breathing. While exhaling also be aware of the sound and vibration produced in the throat.

For general health purposes practise up to three minutes daily. It can be practised at any time. For specific ailments increase the number of rounds.

BENEFITS

The tonsils depend on a good blood supply for efficient functioning. The blood often becomes congested in this region especially when one's system is particularly toxic and during tonsillitis. Simha Kriya massages the throat region and squeezes out stagnant, impure blood so that it returns to the kidneys for purification. At the end of practising Simha Kriya, the muscles and blood vessels of the throat are relaxed.

This allows a freshly oxygenated supply of blood to circulate in this region, which has a wonderful rejuvenating effect on the tonsils, helping to improve the health of the whole body as well as removing the causes of tonsillitis.

In the throat there are many other vital organs. These include the thyroid glands, the pharynx, the larynx, the salivary glands as well as the auditory system in general. All of these receive a wonderful massage in the same way as described for the tonsils. Since these provide essential functions of the body, the improvement in their health through the simple practice of Simha Kriya can have vast repercussions on our lives. All nerves connecting the body to the brain must pass through the neck region. It is a vital crossroad.

Also in the throat region there are various nerve plexuses which control the organs of the throat. Simha Kriya stretches these nerves and removes stagnant blood, allowing an influx of fresh blood. This together with the stimulation that the nerves also receive results in better nerve connections to the brain and in turn increased efficiency in the glands and organs of the body. Simha Kriya is a useful practice for preventing and removing pharyngitis, laryngitis, and general throat ailments.

Notes:
* For details on the thyroid gland refer to Book II, Lesson 16, Topic 2.

NEXT TIME...

In the next blog post and Youtube video, I'll lead you through one of the three following asana practices from the recommended Daily Practice Program, but which will not yet include the pranayama practice and body awareness meditation as those will come later and in different videos.

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Works Cited
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.

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Lesson 3 - Intro & Outline

9/4/2022

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Tanya P. Johnson: Morning Call. Technology of (a) mantra, a vector.

That which does not exist shall never be. That which exists shall never cease to be. ~ Bhagavad Gita (2:16).

Hello my friend,
In the upcoming Lesson 3 from A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya by Swami Satyananda Saraswati, we will become introduced to many new and transformative practices and concepts. First, we will practice a new mudra that has been shown to dramatically improve and detoxify our lymphatic system -- all the while, making a ridiculous face and laughing at ourselves. Mmhmm. Seriously. Have you ever heard of Simha Kriya (The Lion's Yawn)? It looks a bit like this.

Nadi Shodhana

Next, we will discover what prana and the pranic body are. As there are many misconceptions about prana and pranayama, we will attempt to inform ourselves by considering religious and traditional aspects. We will also briefly analyze several ancient scriptures. Then we will delve into prana research provided by modern scientists in order to answer the following question, "What do the scientists conclude?"

But, as you know, we cannot only learn about prana and the pranic body through scientific discoveries and investigations. We will need to step into the practitioner's role, and with an open mind. Thus, the next step in our program this month calls for the practice of Pranayama: Nadi Shodhana (Stage 1). After this practice, we might find ourselves intrigued, relaxed, and calm yet still wondering, "Where should my awareness lie?"

We will attempt to answer the above question through an introductory lecture on "Awareness." Although we have previously and briefly discussed 'Awareness,' we will spend more time discussing its meaning and implications in this lesson. It is vital to understand this concept, as it lies at the very basis of yoga and yogic techniques.

And lastly, we will put all these pieces together in order to practice Meditation: Body Awareness (Part 1). The meditation lesson will include a ten-minute audio guide, so lie out your blanket and prepare to relax on the floor on your back and close your eyes for a journey.

Daily Practice Programs Lesson 2

A Brief & Personal Update

It has been a while since I have been here with you, dear reader, and I apologize. I was honestly afraid this would happen. I applied to a Comparative Literature Master's program at King's College London two years ago and was accepted. When I accepted my place in the program, I worried about how I would manage parenthood, my yoga practice, and my academic studies. I wondered how I would maintain balance. It was very challenging, hence my absence. There were moments of harmony and insight and then moments of imbalance and fluctuation. Still, on Wednesday, I successfully turned in a dissertation for a Master's Degree in Comparative Literature from King's College London! I am so grateful for the skills I have gained as a result of my education, in particular my research skills. I cannot wait to use them as I delve further into Yoga philosophy, and I cannot wait to share what I find with you here and on our YouTube channel.

I hope you have been well! Please feel free to send me an update on your life, as well as anything you'd like me to write about or research concerning yoga, meditation, pranayama, and overall well-being. Sending you love. ~ Ashley

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Relaxation: Shavasana (Part 2) - Lesson 2.8

6/6/2020

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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:

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.

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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 & RECORDING

Shavasana Part 1 & 2

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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

Your body should be in the supine position which you have already assumed for shavasana part 1.
Make sure that the eyes are closed and consciously release the eye muscles. The mouth should be closed.
The teeth should not be clenched but slightly separated.
Don't press the lips together, but let them relax.
If necessary, yawn to remove facial tension.
Feel that your head is very heavy.
Now feel heaviness in the whole body. Imagine that your whole body is so heavy that it is sinking into the floor. Tell yourself that if you wanted to raise your body now, you would find it impossible, because your muscles are completely limp.
Feel gravity acting on every part of your body and pulling it towards the ground.
Now watch the space or blankness in front of the closed eyes.
Imagine that this space surrounds your whole body. Your body is in the middle of that space. Try to imagine that your body is slowly sinking in that space. Slowly, slowly, slowly sinking like a leaf falling from a tree. Feel your body sinking, sinking, sinking into the depths of that infinite space.
Do this for a minute or two (or longer) if you have time.
If thoughts arise, let them arise.
But continue to feel the body sinking.
Now, become aware of your breath. Don't change the rhythm of the breath; only become aware of the flow in and out of your nostrils.
When you breathe in, know that you are breathing in.
When you breathe out, know that you are breathing out.
Try to feel as if this is the first time you have ever breathed; you are experiencing breath for the first time in your life.
As you breathe in, feel the health-giving oxygen entering your body, nourishing all the cells and giving you perfect health.
As you breathe out, feel all the toxins leaving your body.
All the tensions, stresses, problems, etc. are flowing out of you via the exhaled breath.
Feel all the anxieties leaving you with every breath.
Try to maintain awareness only of the breath, but if other thoughts arise, don't worry.
Merely carry on with your practice. Continue int his way fro as long as you have time available.
At the end of the practice, stretch your hands, your arms, stretch your feet and legs, become aware of the surroundings, and slowly open your eyes.
If you have carried out the instructions without sleeping and with alertness, but without tension, then you should feel wonderfully refreshed.

Regarding Sleep, Awareness & Benefits

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
People who suffer from high blood pressure, neurasthenia, diabetes or any other ailment that is directly (more directly than other ailments, that is) related to excessive stress are particularly advised to practice shavasana a few times every day.

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:

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

PAGES OF SHAVASANA (PART 1)

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Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.

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The Root Cause of Tension: Lesson 2.6

6/2/2020

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About a week ago, I read the next chapter from the book I've re-explored since March, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya." The topic's title was "The Root Cause of Tension," and the chapter offered readers an opportunity to relieve the body and mind of tension.

I can't think of a better time for this chapter to reenter my life and perhaps enter yours for the first time. As protests against injustice and racism occur worldwide in response to the death of George Floyd (and so many others), physical and emotional pain emanates from the hearts and faces of the people I view on the news. This most recent rise of global confusion, frustration, and understandable anger also seems exacerbated by the not-so-positive impacts of our global pandemic: fear, impatience, and anxiety. Not to mention the other worries that pile up as a result of global warming, climate change, and dirty politicians. It doesn't seem like such a surprise then that our world appears so tense, right? That so much in our world can result in tension in our bodies and minds?

What if I told you that by taking the time to read the 10 Codes for Mental Reprogramming as specified in our Kriya yoga book, your outlook on life would improve immediately? It's true. I promise! However, the choice is yours: you can take steps to make this world and your life a veritable heaven on earth, or you can remain as you are.

In this blog I’ve included the following gifts:

Lesson 2, Topic 6: The Root Cause of Tension (photos) -- If there was ever a lesson from this book that I feel could bring about an immediate and positive change in your life, it’s this lesson. I haven’t typed it up in its entirety, but I've included the photos of the lesson below for you to read at your leisure. I hope you read them.
Summary: And just in case you want to skip ahead for now and thus, not read the chapter in its entirety, I've written out the 10 Codes for Mental Reprogramming. However, the chapter itself explains why these codes are so important and how they work.
Voice Recording of the Chapter: And in case you prefer to have the chapter read to you, I've also included a voice recording of myself reading the chapter outloud. I like to give you all the options ;) Please, turn it on, sit back, close your eyes, and prepare to understand tension and how to relieve it in your life.
Video: And finally, for some heartwarming fun, I’ve included a video of myself demonstrating the entire Kriya Yoga Daily Practice Program that I have been doing from the book "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya." The video is sped up a bit, but you can see how the program looks in its entirety. And although Isabella and Jose accidentally make guest appearances as yogis, this video is essential to me because it demonstrates some of the benefits of a daily yoga practice. Connection. Peace. Adaptability. A lack of tension.

The Root Cause of Tension

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)

Codes for Mental Reprogramming

Code 1:
Make the effort to begin to accept other people fully. Try not to see them merely as objects to be used for your own gratification. Try to accept others as also acting in accordance with their mental conditioning. What you see in them is only an external manifestation of their mental program. In this way they are no different from you, except their program may be a little different. You are now aware of your dependence on your mental conditioning; perhaps they don’t realize it yet. If you can accept others more they in turn will start to accept you. Laugh at yourself, at your behavior and at your antics.

Code 2:
Accept yourself. Know that your actions are the result of your mental makeup. For this reason, don’t worry about your deficiencies and problems. Accept your limitations. But at the same time feel the need to clean the mind of its conflicts. It is our inability to accept ourselves that causes so much anguish in life.

Code 3:
Watch your habituated reactions to people around you and to your environment. Watch how your attachment to the external can result in so much discontentment. Try to reduce your need to find happiness in outside things. This does not mean that you should not follow external attractions for this would result in suppression, which causes more harm than good. It means that you should carry on your life as it is now, but if you don’t get what you want then accept it with a shrug of the shoulders, with a sense of detachment.

Code 4:
Find out your greatest needs, attachments, desires, etc. Be as critical as you can. A good method of discovering your attachments is to trace the cause of your present anger or your present unhappiness back to its source and there you will find the emotional and mental attitude that caused the disturbance. Particularly notice how you react with people whom you distinctively dislike or don’t get on with. These persons will help you to recognize and to eventually remove your emotional hang-ups. View the whole word and everyone in it as being your teacher.

Code 5:
Try to live in the now. Don’t live in the past by worrying about what has already happened or by reliving pleasurable past experiences. Don’t anticipate the future. Plans can be made, but see the planning as being part of the now, not as really being for the future. Try to live each moment, each present moment as fully as possible by giving your attention to the now. In this way you will start to live life to the fullest. When you do anything, from taking a bath to eating food, or sweeping the floor to earning your living, try not to think of when it will be finished. Enjoy every action that you do at the time that you do it. Try to enjoy the fact that you exist and that an expression of your existence is in your every action.

Code 6:
Don’t identify yourself completely with your actions, your body or your mind. Though you are trying to change your mind, it is only part of you. It is not your consciousness – the witness that sees all events that occur in your life.

Code 7:
Try to be more opens towards other people. Express your true feelings as much as possible. When we try to be what we are not, when we try to impress people and when we hide our inner feelings from others, we immediately experience mental tension and alienation. This tends to intensify our feelings of ‘me against the world’.

Code 8:
Remember that everyone has the potential to attain higher levels of awareness. A mans present attitude toward his environment or toward you is caused by mental programming. His present mode of living is temporary and will change and become more harmonious if and when he starts to understand himself and his mind. All of us have unrealized potential just waiting to be tapped. Try to see this potential in all people, no matter how different it may be.

Code 9:
Don’t avoid difficult situations. Normally we shape our lives so that we interact with people we dislike as little as possible. We continually try to associate ourselves with people and situations that tune in with our motional programming. As such we continue to live in a way that reinforces and satisfies our individual prejudices. Treat difficult situations and enemies as the greatest teachers. It is they who can show us most clearly the way in which our mental program works. It is our enemies who bring to the surface our emotional conflicts and prejudices. Very few of us are aware of programming and conditioning. When we recognize it then we can start to deal with it.

Code 10:
Try to put yourself in other people’s shoes. Instead of blindly reacting in ways that you are programmed, try to see the other person’s point of view. Remember your reaction is purely automatic. Try to change your response so that the current situation doesn’t cause you emotional upsets.

Lesson 2.6: Pages from the Book

DOWNLOAD PAGES

The Root Cause of Tension
(Recording)

My Kriya Yoga Practice

Last week, I set up my camera so that I could try to record the entire Kriya Yoga practice that I’ve been doing from the book I have been sharing with you all, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya", by Swami Satyananda Saraswati.

Only…. While it was recording, my family decided they would use my yoga mat too, with me… at the same time (I didn’t mind). As a result, my daily Kriya Yoga practice became an impromptu play and practice situation slash acroyoga session. A "go with the flow" situation. I hope you enjoy viewing it.

Works Cited:
Saraswati, Satyananda. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Yoga Publications Trust, 2013.

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Pranayama: Samaveta Pranayama - Lesson 2.6

5/20/2020

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YOUTUBE CHANNEL

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...

Background information about samaveta pranayama and an explanation of the technique
Q & A: Samaveta Pranayama. My experience so far with this technique (e.g., I apparently have a crazy monkey mind), as well as a student question -> "When do I know when to move on to the next lesson?" (Hi! :))
Some tips that I think will help us be more successful with this practice
Links to previous blogs that supplement this one (in case you just joined us or simply want a more thorough understanding of what we have been studying)

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

Sit in a comfortable position, preferably in one of the meditative asanas. If, at this stage, you find these meditative asanas uncomfortable you can sit in a chair or against a wall with the feet outstretched. The essential thing is that the spine remains erect. If necessary, wrap a blanket around you if the atmosphere is cold
Close the eyes
Start to practice yogic breathing
Try to make the movement of the abdomen and the chest as rhythmical as possible, so that as you inhale there is wavelike motion from the chest to the abdomen. Don’t strain but try to breathe as deeply as possible, expelling and inhaling the maximum amount of air
Keep your eyes closed throughout the practice
Continue in this way for a few minutes
Now you will begin the practice of samaveta pranayama. At the end of inhalation, hold the breath for a second or so, without straining
Then breathe out. Your breathing should be as slow as is comfortable
Exhale as much air as possible and then inhale
Again, hold the breath for a short time and then exhale
Continue in this way for as long as you have time.

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 & More

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 :)

HERE ARE SOME TIPS THAT MIGHT HELP US SUCCEED

Make sure you have your "space" set up! It helps you maintain a healthy routine. So, perhaps a quiet place. A peaceful place.
Set a timer! 10 minutes works for me so far :)
Tell yourself, "I am going to practice pranayama and meditation for 10 minutes and I am GOING TO BE STILL. I AM A MOUNTAIN. I WILL NOT MOVE." Something like that. Each time you think you need to move, to itch, to adjust your position, etc..., go back to your mantra, something like, "I will not move." THIS TAKES DISCIPLINE! But remember... You will never regret the time you spend in pranayama and meditation.
Respect the time you set aside for yourself, and others will respect it too. Make sure you avoid interruptions by turning off your phone, shutting the door, and making sure everyone in your household knows that you are taking this important and vital time to nourish yourself via pranayama and meditation.

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.

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LINKS TO MY OFFERINGS

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Technique for Simha Kriya

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YOUTUBE INTRO & RECORDING

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Codes for Mental Reprogramming

Lesson 2.6: Pages from the Book

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My Kriya Yoga Practice

Q & A: Samaveta Pranayama & More

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❤​ Ashley Cruz YOGA IS SOCIAL ❤​​

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SHASHANKASANA
(Pose of the Moon or Hare Pose)

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Pages from the Book

SIMHA KRIYA
(ROARING LION POSE)

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(Recording)

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