In day 5 at the Krishnamachrya Yoga Mandiram we focused on the purpose of yoga to cleanse the body on every dimension; prana, dhatas and the pancha mayas.
As we have explored throughout the week, the five natural elements manifest in the body on a variety of levels. Ayurveda outlines that the elements manifest in the body as the Dosas / Humurs:
Vata, Pitta and Kapha
You can not see the Dosa's and no one has exactly the same consitutions, everyone has a unique mix and balance of these dosas. We need all the dosas and there qualities for proper functioning of the body but most people have a mixture of two predominant dosas which forms specific personality types, appearance and function of the organs.
Your Dosa constitution is formed at the time of your conception. This comes from the constitution of the parents at that moment and this is what characterises our innate Prakrti. This is the base for our entire lifeterm and is competely unique.
The Dosas relate to following:
Vata = movement in any form, gas and is rooted in the intestines region. Linked to prana and fans the fire of digestion
Pitta = Transformation, elimination and the lower abdomen
Kapha - earth, structure the chest and lungs.
Food - types of food in themselves comprise of combination of doshas. Food can increase/decrease the dosas in the body and changing the diet is effective measure to help balance the dosas.
Age - typically the dosas are associated with certain periods of life Kapha - young, Pitta - midlife and Vata - older.
Season and Times of Day
Lifestyle
Sattwa, Rajas and Tamas
When there is an imbalance to our natural state Prakrti it creates a diseased state Vikrti which needs treatment to return to our innate constitution and wellbeing. Also need to look at the
Dhatu - supporting tissue
Agni - Essential for the metabolic process, when our agni is appropriate and as it should be it will function correctly across the every lebel of the body. There agni's relating to different levels of metabolism:
Jathaagni - breaks down food and then sends to the Dhatas
Dhatu Agni - each of the seven Dhatu's has its own agni at the organ / tissue level. Here the food seperates into 3 components 1 nourishes Rasa/blood, 2 sent to next dhatu 3 excreted, mala/waste
Bhuta Agni
Is a subtle absorption and metabolism on a cellular level
Mala/waste - happens on every level of the body
Ama - is uncooked/semi digested toxic byproducts of the metabolic process. When they build up in the body they create blocks which affects the flow of prana through the nadi's and ultimately leads to disease. This also relates to the digestion of the emotions.
The metabolic process on a gross level works on every level in the human body.
Interpretation of the Yoga Sutras
Chapter III Verse 41
Srotra (hearing) kasayoh sambandha samyamut divyam (Divine) srotram (hearing)
Shabda (sound) changes Akasa space which is why mantras can change the body on a cellular level and music therapy works. We have all experienced how listening to certain musis dramtatically changes how we feel it can calm, excite, bring out emotions because it effects the space inside us. Likewise we are drawn to some peoples voices and irritated by others. Every part of the body has Shabda and Akasa - the pulse, the rumble in our stomach the expansion and retraction of our lungs.
Chapter III 44
Stula (gross) svarupa (form) suksma (subtle) anvaya (constitution) antha vattrg (subtle aspects) samyamat bhuta jayah (master the bhuta tanmatras)
By understanding what is gross form and which element is out of balance can work to rectify and rebalance subtle energies.
In the second chapter of the Yoga Sutras Patanjali talks about changes which create a disturbance to you, nature and others. We can create light within ourselves rather than limit ourself to darkness, don't allow your suffering to take over and define you as it is you that has the power to remove it. Reflect on the body and the sound within.
Brahmini / Mudra closing off the senses
An exercise to connect to your internal sound is to do 12 rounds of Brahmini (bumble bee breathing) and then go close off all the senses in mudra wih thumbs closing off the ears, 4th finger gently holding the eyes shut, middle finger closing the nostrils and little finger and seocnd finger squeezing lips together shutting the mouth. Staying here on breath retention for count of 12.
Asanas
Inversions and Detoxification
Inversions the the Malas/ the impurities and the Ama, uncooked emotions/excess, by inverting the digestive system and allowing the toxins which build up in the lower abdomen to fall down to the naval where Jatharagni can burn them away. The inversion brings prana to meet apana, each inhalation fans the fire and each exhalation helps elimination and it also inversts and aligns all the cakras .
As we've explored the natural elements and the universe are symbolised with the human structure, the Sun relates to Agni and the Moon to the top of the head. From the Moon nectar drops down and is normally burnt when it falls into the fire. However in salamba sarvangasana / shoulderstand the moon is inverted so the nectar can be collected and mainted with the Jalambhanda lock which naturally occurs in this pose.
Through this process inversions bring peace, bravery and clarity.
Practising the Asanas reduces Raja and agitation which enable you to have a clear mind and sit comfortable for Pranayama then leading into meditation. The thought in what you are doing, visualisation and focus when doing the postures is of upmost importance as this will create the result. The right attention can increase the benefits of a practise 1000 times.
Visesas - Special Postures / Hand Balances
The final classification for asanas is Visesas which are special postures such as the hand balances which do not fall into other categories for example, bakasana/ crow, pinca mayurasana /forehand stand.
It also includes Maha Mudra which is a posture similar to Janu Sirsasana except we place the heel closer to the perinuem and keep the spine erect and apply all three bandhas.
Effects of Asana / Pranayama
1). Brahmana - Activating, heating, increases Rajas
Example: Suryabhedana Inhale through the right nostril and exhale through the left in continuous cycles
2). Langana - Relaxing, cooling decreases Rajas towards Tamasic
Example: Shitali, Chandra Bhedana - inhale left and exhale right
3). Samana - Balancing, equal, Sattwa
Example: Nadi Shodhana / alternate nostril breathing
Ratio of Breathing
The ratio of breathing will change the affect, more focus on the inhale will be Brahmana, on the exhale Langana and equal Samana for example:
INHALE HOLD EXHALE HOLD
6 0 12 0 LANGANA
12 0 6 0 BRAHMANA
6 0 6 0 SAMAN A
4 0 8 4 LANGANA
8 4 4 0 BRAHMANA
6 3 6 3 SAMANA
You can alter and enhance the affect of a specific asana by using these breathing ratios for example extend the exhalation to increase the Langana by focusing on exhalation. This is helpful to relax into seated postures such as paschimottanasana, to create a calming evening practise to improve sleep, to dampen the rajasic/stimulating postures such as virabhadrasana if you feel agitated and on full moon days to neutralise excess energy and slow down practise.
Likewise you can increase Brahmana by focusing on the inhalation to create energy when you are feeling tamasic, lazy, depressed or flat. This will increase the affects of stimulating postures such as backbends and is good for morning practises to create energy for the rest of the day.
We can use this for therapeutic application to help balance a Dosa/constitution in excess for example:
VATA - Brahmana but with static, longer held posture, and stimulating pranayama such as Suryabhedana - inhale right and exhale left
PITTA - Langana to cool the excess fire and calming pranayama excercises such as Sitali, Sitkari and Chandra Bhedana - inhale left and exhale right
KAPHA - Brahmana with dynamic, flowing sequences, Ujjayi Pranayama
Samana is beneficial for all dosas.
The possibilities of using these variations to the breath in combination with asanas/pranayama are endless and enable you to create a practise which is unique to your specific needs/dosa/time of day/season/moon cylce/energy level etc. I look forward to exploring in my self practise and through teaching and specifically for personalising 121 classes and for therapeutic applications.
Ujjayi
Overtime with dedicated practise ujjayio should become very subtle sound. Ujjayi shows a students capacity and state of mind, if they can maintain smooth, long over many repetitions then the practise is appropriate. If the breath is breaking, unsmooth and forced then best to ease off and do softer, gentler practise.
Ujjayi Pranyama variations
Anuloma Ujjayi - Inhale ujjayi and exhale softly through partially closed alternate nostrils
Viloma Ujjayi - Inhale through alternate nostrils and then exhale ujjayi
Bhastrika - fast inhale and exhale through the nose makes the prana move
Kapalabhathi - teacher said that we should be careful and not practise kapalabhati in excess as it can weaken the sphincters leading to incontinence. Do short rounds with a long rest inbetween. This is something I will research into further to understand the affects.
Meditation to celebrate Holi/Spring/Nature
Holi is typically a north Indian celebration (insert details) which honours the start of sprin, the new and nature so we did a meditation on Praktri to become at one with nature. A way of surrendering to nature in a ritualistic way:
Chanting the following by inhaling with shitali breath/sucking air through rolled tongue and exhaling to chant and using the Mudras:
10 x Om Shriyai Namahah (Namahah means surrending, offering soul, heart, everything)
Mudra: raise arms out to the sides of the body and then draw in to place palms on top of abdomen
10 x Om Shirem Shriyai Namahah (Shriem means that which encompasses everything)
Mudra: moving arms out to the side of the body and then inwards pointing fingers at the heart
10 x Om Om Shriem Shriyai Namahah
Mudra: raising arms out to the sides and then up on top of the head and then down inwards to the heart
As we have explored throughout the week, the five natural elements manifest in the body on a variety of levels. Ayurveda outlines that the elements manifest in the body as the Dosas / Humurs:
Vata, Pitta and Kapha
You can not see the Dosa's and no one has exactly the same consitutions, everyone has a unique mix and balance of these dosas. We need all the dosas and there qualities for proper functioning of the body but most people have a mixture of two predominant dosas which forms specific personality types, appearance and function of the organs.
Your Dosa constitution is formed at the time of your conception. This comes from the constitution of the parents at that moment and this is what characterises our innate Prakrti. This is the base for our entire lifeterm and is competely unique.
The Dosas relate to following:
Vata = movement in any form, gas and is rooted in the intestines region. Linked to prana and fans the fire of digestion
Pitta = Transformation, elimination and the lower abdomen
Kapha - earth, structure the chest and lungs.
Food - types of food in themselves comprise of combination of doshas. Food can increase/decrease the dosas in the body and changing the diet is effective measure to help balance the dosas.
Age - typically the dosas are associated with certain periods of life Kapha - young, Pitta - midlife and Vata - older.
Season and Times of Day
Lifestyle
Sattwa, Rajas and Tamas
When there is an imbalance to our natural state Prakrti it creates a diseased state Vikrti which needs treatment to return to our innate constitution and wellbeing. Also need to look at the
Dhatu - supporting tissue
Agni - Essential for the metabolic process, when our agni is appropriate and as it should be it will function correctly across the every lebel of the body. There agni's relating to different levels of metabolism:
Jathaagni - breaks down food and then sends to the Dhatas
Dhatu Agni - each of the seven Dhatu's has its own agni at the organ / tissue level. Here the food seperates into 3 components 1 nourishes Rasa/blood, 2 sent to next dhatu 3 excreted, mala/waste
Bhuta Agni
Is a subtle absorption and metabolism on a cellular level
Mala/waste - happens on every level of the body
Ama - is uncooked/semi digested toxic byproducts of the metabolic process. When they build up in the body they create blocks which affects the flow of prana through the nadi's and ultimately leads to disease. This also relates to the digestion of the emotions.
The metabolic process on a gross level works on every level in the human body.
Interpretation of the Yoga Sutras
Chapter III Verse 41
Srotra (hearing) kasayoh sambandha samyamut divyam (Divine) srotram (hearing)
Shabda (sound) changes Akasa space which is why mantras can change the body on a cellular level and music therapy works. We have all experienced how listening to certain musis dramtatically changes how we feel it can calm, excite, bring out emotions because it effects the space inside us. Likewise we are drawn to some peoples voices and irritated by others. Every part of the body has Shabda and Akasa - the pulse, the rumble in our stomach the expansion and retraction of our lungs.
Chapter III 44
Stula (gross) svarupa (form) suksma (subtle) anvaya (constitution) antha vattrg (subtle aspects) samyamat bhuta jayah (master the bhuta tanmatras)
By understanding what is gross form and which element is out of balance can work to rectify and rebalance subtle energies.
In the second chapter of the Yoga Sutras Patanjali talks about changes which create a disturbance to you, nature and others. We can create light within ourselves rather than limit ourself to darkness, don't allow your suffering to take over and define you as it is you that has the power to remove it. Reflect on the body and the sound within.
Brahmini / Mudra closing off the senses
An exercise to connect to your internal sound is to do 12 rounds of Brahmini (bumble bee breathing) and then go close off all the senses in mudra wih thumbs closing off the ears, 4th finger gently holding the eyes shut, middle finger closing the nostrils and little finger and seocnd finger squeezing lips together shutting the mouth. Staying here on breath retention for count of 12.
Asanas
Inversions and Detoxification
Inversions the the Malas/ the impurities and the Ama, uncooked emotions/excess, by inverting the digestive system and allowing the toxins which build up in the lower abdomen to fall down to the naval where Jatharagni can burn them away. The inversion brings prana to meet apana, each inhalation fans the fire and each exhalation helps elimination and it also inversts and aligns all the cakras .
As we've explored the natural elements and the universe are symbolised with the human structure, the Sun relates to Agni and the Moon to the top of the head. From the Moon nectar drops down and is normally burnt when it falls into the fire. However in salamba sarvangasana / shoulderstand the moon is inverted so the nectar can be collected and mainted with the Jalambhanda lock which naturally occurs in this pose.
Through this process inversions bring peace, bravery and clarity.
Practising the Asanas reduces Raja and agitation which enable you to have a clear mind and sit comfortable for Pranayama then leading into meditation. The thought in what you are doing, visualisation and focus when doing the postures is of upmost importance as this will create the result. The right attention can increase the benefits of a practise 1000 times.
Visesas - Special Postures / Hand Balances
The final classification for asanas is Visesas which are special postures such as the hand balances which do not fall into other categories for example, bakasana/ crow, pinca mayurasana /forehand stand.
It also includes Maha Mudra which is a posture similar to Janu Sirsasana except we place the heel closer to the perinuem and keep the spine erect and apply all three bandhas.
Effects of Asana / Pranayama
1). Brahmana - Activating, heating, increases Rajas
Example: Suryabhedana Inhale through the right nostril and exhale through the left in continuous cycles
2). Langana - Relaxing, cooling decreases Rajas towards Tamasic
Example: Shitali, Chandra Bhedana - inhale left and exhale right
3). Samana - Balancing, equal, Sattwa
Example: Nadi Shodhana / alternate nostril breathing
Ratio of Breathing
The ratio of breathing will change the affect, more focus on the inhale will be Brahmana, on the exhale Langana and equal Samana for example:
INHALE HOLD EXHALE HOLD
6 0 12 0 LANGANA
12 0 6 0 BRAHMANA
6 0 6 0 SAMAN A
4 0 8 4 LANGANA
8 4 4 0 BRAHMANA
6 3 6 3 SAMANA
You can alter and enhance the affect of a specific asana by using these breathing ratios for example extend the exhalation to increase the Langana by focusing on exhalation. This is helpful to relax into seated postures such as paschimottanasana, to create a calming evening practise to improve sleep, to dampen the rajasic/stimulating postures such as virabhadrasana if you feel agitated and on full moon days to neutralise excess energy and slow down practise.
Likewise you can increase Brahmana by focusing on the inhalation to create energy when you are feeling tamasic, lazy, depressed or flat. This will increase the affects of stimulating postures such as backbends and is good for morning practises to create energy for the rest of the day.
We can use this for therapeutic application to help balance a Dosa/constitution in excess for example:
VATA - Brahmana but with static, longer held posture, and stimulating pranayama such as Suryabhedana - inhale right and exhale left
PITTA - Langana to cool the excess fire and calming pranayama excercises such as Sitali, Sitkari and Chandra Bhedana - inhale left and exhale right
KAPHA - Brahmana with dynamic, flowing sequences, Ujjayi Pranayama
Samana is beneficial for all dosas.
The possibilities of using these variations to the breath in combination with asanas/pranayama are endless and enable you to create a practise which is unique to your specific needs/dosa/time of day/season/moon cylce/energy level etc. I look forward to exploring in my self practise and through teaching and specifically for personalising 121 classes and for therapeutic applications.
Ujjayi
Overtime with dedicated practise ujjayio should become very subtle sound. Ujjayi shows a students capacity and state of mind, if they can maintain smooth, long over many repetitions then the practise is appropriate. If the breath is breaking, unsmooth and forced then best to ease off and do softer, gentler practise.
Ujjayi Pranyama variations
Anuloma Ujjayi - Inhale ujjayi and exhale softly through partially closed alternate nostrils
Viloma Ujjayi - Inhale through alternate nostrils and then exhale ujjayi
Bhastrika - fast inhale and exhale through the nose makes the prana move
Kapalabhathi - teacher said that we should be careful and not practise kapalabhati in excess as it can weaken the sphincters leading to incontinence. Do short rounds with a long rest inbetween. This is something I will research into further to understand the affects.
Meditation to celebrate Holi/Spring/Nature
Holi is typically a north Indian celebration (insert details) which honours the start of sprin, the new and nature so we did a meditation on Praktri to become at one with nature. A way of surrendering to nature in a ritualistic way:
Chanting the following by inhaling with shitali breath/sucking air through rolled tongue and exhaling to chant and using the Mudras:
10 x Om Shriyai Namahah (Namahah means surrending, offering soul, heart, everything)
Mudra: raise arms out to the sides of the body and then draw in to place palms on top of abdomen
10 x Om Shirem Shriyai Namahah (Shriem means that which encompasses everything)
Mudra: moving arms out to the side of the body and then inwards pointing fingers at the heart
10 x Om Om Shriem Shriyai Namahah
Mudra: raising arms out to the sides and then up on top of the head and then down inwards to the heart
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