Professional Documents
Culture Documents
HIMALAYA YOGA
Dave West
Bali 2007
Himalaya Yoga aims is to provide authentic Himalayan wisdom and yoga training
For your health and happiness, and for the spiritual evolution of mankind.
Contents
COURSE OVERVIEW
ORIGINS OF YOGA
DEVELOPMENT OF HIMALAYA YOGA
INTRODUCTION TO YOGA
TEN PRINCIPLES OF YOGA
PRANA AND CHAKRAS
KUNDALINI
SALUTATIONS TO THE SUN
RELAXATION
ASANA
YOGA FOR BEGINNERS – 30 MINUTES
PRANAYAMA
MEDITATION
MANTRA
YOGA CLASSES
PROFILE
REFERENCES
Himalaya Yoga
Website: www.himalaya-yoga.com Email: info@himalaya-yoga.com Phone: +62 81 338 290 562
Himalaya Yoga 2007 3
Himalaya Yoga Course Overview
LEVEL 1 - BEGINNERS - raising vitality, strength and awareness.
Holistic lifestyle - lifestyle re-evaluation, ten principles of yoga, developing patience and gentleness.
Pawanmuktasana - removing simple energy blockages in the mind and body.
Asana - basic mobility and flexibility.
Yoga Nidra - physical, mental and emotional relaxation
Pranayama - proper breathing and equanimity.
Meditation - developing awareness, stillness, acceptance, loving-kindness.
Origins of Yoga
A long, long time ago in the Himalayan kingdom of Tibet, legend has it that the goddess Parvati
was so distressed by all the human suffering in the world that she climbed to the top of Mount Kailash, to
the abode of the snows, where Lord Shiva was seated in deep meditation. She pleaded with him to teach
her the divine science of self-realization, so that she could then teach and help the suffering, ignorant and
evil people of the world. Thus Lord Shiva gave Parvati the first teachings of yoga - the path to
enlightenment and liberation. This ancient wisdom was recorded in the Tantric and Yogic Shastras, sacred
text of the Vedas, giving guidance for peaceful, holistic and spiritual living. It was passed down from guru
to student for thousands of years and on to our present day teachers. Yoga is the oldest personal
development system in the world, encompassing mind, body and soul.
DISCIPLINE
To succeed in yoga one must have discipline. Regular, systematic practice is essential. Discipline also means yama and
niyama - restraints on behaviour through universal moral commandments and self-purification through spiritual
discipline. Swami Sivananda says “To achieve the goal of yoga one must have constant spiritualization of all activities
and cultivation of virtues such as non-violence, truthfulness and celibacy.” If you are not religious try to maintain
mindfulness and constantly be in the present moment aware of all actions and thoughts.
FOOD
Eat a nourishing and well balanced diet, based on natural foods. Avoid over-eating. Avoid fasting too much. Avoid
over-processed foods. Eat only foods that are easily digestible. This keeps the body light and supple and the mind
calm, giving a high resistance to disease. It is essential to drink plenty of water between meals, especially during
periods of intense practice. Take natural remedies for illness, avoiding pharmaceuticals and synthetic medicines
except in emergencies. Advanced students should consider a purely vegetarian diet to enhance spiritual progress.
SEX
Hatha Yoga teaches that sexual energy should be conserved and used for spiritual progress. Complete sexual
suppression is not necessary, but it should be reduced and controlled as much as possible. This will save huge
amounts of energy and considerably decelerate the aging process. It will also help in reducing the great attachment
that people have with sex and the material world. Hatha Yoga does not utilize the transcendental experience of
sexual union for the path to spiritual awareness. Hatha Yoga advises celibacy - reduced sexual activity and thoughts.
SLEEP
Too much sleep makes the body lazy and weak and reduces the amount of waking time. It is only necessary to have
about 5 to 6 hours sleep per night but most people have 8 to 10 hours. Try to go to sleep at 9 or 10 P.M. and get up
around 5 or 6 A.M. This is ample time to get a good night’s sleep and gives you enough time in the morning for yoga
practice.
RELAXATION
The technique of yoga nidra {deep relaxation} releases tension and stress in the mind and body and rests the whole
system, leaving you as refreshed as after a good night’s sleep. It carries over into all your activities and teaches you to
conserve energy and let go of all worries and fears. Deep relaxation leads into pratyahara – withdrawal of the senses
– leading to inner awareness and greater concentration. However, in yoga nidra you are not allowed to sleep.
EXERCISE
Try to exercise regularly for a healthy heart, muscles and circulation with jogging, swimming and asanas. In Hatha
Yoga proper exercise is given by the salutations to the sun and the asana, which work systematically on all parts of
the body, stretching and toning the muscles and ligaments, keeping the spine and joints flexible. and improving
circulation and the flow of prana. This brings steadiness and lightness to the body and mind. Never exert un-due
force, as pain is signal to stop the practice.
BREATHING
This means breathing fully and rhythmically through the nose, making use of all not just part of your lungs to increase
your intake of oxygen. Pranayama - yogic breathing techniques - teaches how to recharge the body and control our
mental state by increasing and regulating the flow of prana - vital energy - conserved in the chakras - energy centres.
CONCENTRATION AND MEDITATION
Being in the present moment, with continuous mindfulness and awareness of every present moment, is the key to
spiritual evolution. Concentration techniques help improve mental stability and awareness. This helps to still the
mind, reducing stress and tension in preparation for meditation. Meditation helps us to find inner peace and teaches
how to become aware of the inner self, ultimately transcending all thought, leading to complete absorption with the
Divine.
POSITIVE THINKING AND DETERMINATION
There are many obstacles on the path of yoga. It is extremely important to have a strong determination to succeed
while maintaining a positive mental attitude. Positive thinking promotes mental health and helps to remove negative
thoughts, avoiding anxiety and depression through life’s ups and downs. This includes awareness of all thoughts,
speech and actions, and maintaining a high standard of morality.
PATIENCE AND GENTLENESS
Do not try to rush your progress. Hatha Yoga takes many years of discipline to achieve safe results, and in time you
will understand the need for patience and gentleness. Rushing this process may result from not understanding basic
concepts and theories and may cause many problems including physical and mental injury, ego inflation and
exhaustion. Relax. Take your time, advancing slowly but surely, day by day.
The healing process of yoga not only operates on the physical and mental levels, but also on the subtle or
astral energy level. Central to Hatha Yoga is the cleansing and purifying of these subtle energy channels and
awakening of the charkas through the movement of prana. Prana is the vital life-force energy that pervades the
universe. Prana travels through the human body along thousands of subtle channels called nadis, which correspond
to nerves in the physical body. The nadis cross at thousands of junctions in the body called charkas.
Chakra is the ancient Indian Sanskrit word for wheel or vortex. Chakras are vortices of pranic energy at
specific areas in the body, which control the circulation of prana permeating the entire human structure. These
chakras contain our physical, mental, psychic and karmic history. On a physical level charkas correspond to the major
nerve plexuses and endocrine glands in the body. In most people these chakras lie dormant or inactive. It is with the
practice of yoga that these centres of energy may be awakened and cleansed, thus purifying and unblocking each
chakras, allowing free movement of prana throughout the body. The chakras are then able to absorb and store
greater quantities of prana, promoting vitality and strength. Below is a list of the grand chakra system and their
positions along the spine. Sahasrara and bindu are not strictly chakras but have been included here for simplicity.
Thought - SAHASRARA
On top of the head
Nectar - BINDU
At the top back portion of the
head
Light - AJNA
In the midbrain behind the
eyebrow centre
Sound - VISHUDHA
In the spine at the back of
the throat near the
thyroid gland
Air - ANAHATA
In the spine in region of
the heart
Fire - MANIPURA
In the spine behind the navel
Water - SWADISHTHANA
In the spine approximately
two fingers width above the
mooladhara chakra
Earth - MOOLADHARA
At the perineum in the base
of the spine between the
anus and the genitals
Kundalini
Latent cosmic energy known as Kundalini rests in the mooladhara chakra at the base of the spine, and is
symbolised by a sleeping snake. When all the nadis are purified, when all the chakras are open, and when prana is
flowing freely up along the sushumna nadi and throughout the body, this latent cosmic energy, also known as Shakti
– primordial creative energy, may be awakened with specific advanced yogic techniques. It rises through the other
cha on top of the head and joins with Shiva – the seat of pure consciousness. When Shakti is permanently united
with Shiva in sahasrara, it stimulates the dormant areas of the brain, resulting in the experience of higher planes of
consciousness which is normally unobtainable. But the path of Kundalini does not stop here.
However, Kundalini Yoga is beyond the scope of this handbook. It has only been necessary to include this
additional information in order for the student to fully understand the ultimate goal of all yogas, which is self-
realisation and union with the Divine.
After several years of practising Hatha Yoga serious spiritual students may wish to work towards the
awakening of Kundalini and spiritual enlightenment. This is a very difficult process, requiring extreme discipline and
proper guidance from an experienced teacher. It could take several lifetimes to achieve. Kundalini Yoga is for
advanced students only and should never be attempted without guidance from a qualified instructor.
Surya namaskar consists of five essential aspects which must be performed correctly to gain optimum results from
the practice:
PHYSICAL POSTURES
There are twelve physical positions. Although these positions can vary from school to school, the basic structure of
surya namaskar is the same. These twelve positions flow gracefully and rhythmically into one another. Each position
is an asana in its own right, counteracting the preceding position. The twelve positions systematically stretch and
massage all the muscles and joints, as well as all the internal organs in the body.
BREATHING
The whole movement of surya namaskar from start to finish is synchronized with the breathing. Breathing in rhythm
with the twelve positions is an important part of this practice, and extra time should be spent perfecting this co-
ordination. Each position is associated with either inhalation, exhalation or retention of breath. Nothing is forced or
unnatural, for the breathing naturally corresponds to the pattern one would normally do in relation to the physical
movement.
AWARENESS
This is an essential element of surya namaskar. Awareness of the body, mind, breathing and mantras must be
maintained throughout the practice. Without awareness the many beneficial results are reduced.
MANTRA
There are specific mantras (mystical words or sounds of power) for each of the twelve positions. These will be taught
to you when your Yoga instructor feels you have perfected the positions, breathing, synchronicity, rhythm and
awareness. The mantras are evocative sounds and through their power of vibration have subtle, yet powerful and
penetrating effects on the mind and body. The mantra may be repeated silently or aloud, but with full awareness.
RELAXATION
This is not strictly part of surya namaskar. However, it is a necessary supplementary practice that should be done
without fail on completing surya namaskar. Any relaxation technique can be adopted, but the best is shavasana.
According to Maharishi Patanjali, asana is the third limb of Raja Yoga. In his famous work, The Yoga Sutras,
Patanjali gives a concise definition of asana: ‘Sthiram sukham aasanam’, meaning ‘that position which is comfortable
and steady’. In this context, asanas are practised to develop the ability to sit comfortably in one position for an
extended period of time, an ability necessary for mediation. Therefore in Raja Yoga, Patanjali equates asana to the
stable sitting position for meditation.
However, in Hatha Yoga it means something more. The hatha yogis found that specific body positions open
the energy channels and psychic centres. They found that developing control of the body through these practices
enabled them to control the mind and energy. In the Hatha Yoga Pradipika, Swami Swatmarama states that asanas
are tools to higher awareness, providing the stable foundation necessary for the exploration of the body, breath,
mind and higher states and should therefore be practiced first on the path towards spiritual progress.
Asana are basically a series of physical stretches and steady postures that have been inspired by meditation
and the close examination of nature. Asanas work on all levels; physical, mental and spiritual. The body, mind and
spirit can all become steady with the practice of asana. When held for sufficient periods of time, with deep
concentration and awareness, they help to direct prana (vital life-force energy) to different parts of the body
depending on which asana is being practiced. If practised regularly the whole system can be toned and revitalised,
resulting in radiant health.
Asanas exercise every part of the body, stretching and toning the muscles and joints, the spine and the
entire skeletal system, working, not only on the body’s frame, but also on the internal organs, glands and nerves,
restoring all systems to radiant health. This also allows the student to sit comfortably and relaxed for extended
periods of time, promoting deeper meditation. Although many people practice asana only for physical health, they
are primarily intended to prepare the body to sit in meditation, so that you can sit quietly and comfortably without
pain or discomfort from the body. This allows you to focus the mind with one-pointed concentration.
A large part of the art and skill of asana, and your yoga practice in general, lies in sensing just how far to
move into a stretch. If you don’t go far enough there is no challenge to the muscles, no intensity, no stretch, and
little possibility for opening. Going too far, however, is an obvious violation of the body, increasing the possibility
of both physical pain and injury. Somewhere in between these two points is a degree of stretch that is in balance:
intensity without pain, use without abuse, strenuous without strain. You can experience this balance in every
asana you do.
This place in the stretch is called your “edge.” The body’s edge in yoga is the place just before pain, but
not pain itself. Pain tells you where the limits of your physical conditioning lie. Edges are marked by pain and
define your limits. How far you can fold forward, for example, is limited by your flexibility edge, to go any further
hurts and is actually counterproductive. The length of your stay in an asana is determined by your endurance edge.
Your interest in an asana is a function of your attention edge. The ideal state for practicing asana is to be as willing
and relaxed as possible, as non-resisting as possible, so that one part of you is not in opposition to another. You
can then comfortably press you edges open. This practice becomes one of being relaxed and willing at your deeper
edges, and this isn’t necessarily easy. It’s difficult to stay relaxed in the midst of a high-intensity stretch.
Erich Shiffmann suggests that sensing where your edges are and learning to hold the body there with
awareness, moving with its soft subtle shifts, can be called “playing the edge.” This is a large part of what you will
be doing in your practice. Your skill in yoga has little to do with your degree of flexibility or where your edges
happen to be. It about how sensitively you play your edges, no matter where they are.
This is a very freeing idea. Normally we have an idea of how the asana should be. We have a rough idea of
how deep we should be able to go into a stretch, what we should look like while we are there, and how long we
should be able to stay. We are often more aware of where we aren’t than of we where we are. This gap produces a
feeling of conflict and frustration, that where you are and who you are is insufficient, and that if you were truly
doing yoga properly and were a good and evolved person, then you would be somewhere other than where you
are. If this is the case, your yoga practice will be permeated with the effort of going somewhere else. It will be
future orientated, the present being only a stepping stone to the future. And you will miss being present.
The main thing to understand is that there is no such thing as a completed or ideal position. Each posture
is an ever evolving, constantly moving energy phenomenon that is different form day to day, moment to moment,
and person to person. The process of sensitively flirting with your edges and achieving perfect energy flow is not
merely the means to achieve the pose, it is the pose. This is what the physical aspect of yoga is fundamentally all
about. Your body is limited in its movement not only through its genetic makeup, but also through the
conditionings that have accrued through the years. Yoga is a way of exploring these limits. Your edges and limits
will change as a by-product of this exploration, you will change.
IMPORTANT
Take it really slowly at first. Do not to attempt advanced asanas without proper preliminary exercises and warm-ups
over several years. Though any person may start to practice asanas, they only become truly effective and beneficial
when performed in the proper manor after correct preparation. Asana should be performed slowly with complete
awareness of the body, breathing and mind. For best results asana should be practiced everyday with patience,
gentleness and determination. Asana should never be attempted without proper guidance from a qualified
instructor.
BEFORE STARTING
Take a cold shower. This will greatly enhance the effect of your yoga practice.
EMPTY STOMACH
The stomach should be empty. Do not begin yoga until at least 4 hours after a heavy meal. Early morning practice is
recommended. Drink plenty of water after yoga.
CLOTHES
During Yoga it is best to wear loose, light and comfortable clothing. Before commencing remove spectacles,
wristwatches and jewellery from your body.
PLACE OF PRACTICE
Should be in a well-ventilated room, where it is clean, calm and quiet. Practice in the shade, but never after
sunbathing. The ground should be clean and flat, preferably outside in a beautiful garden or natural environment.
WARM-UPS
Always do 10 to 20 minutes of simple warm-ups before starting asana. This can be done by practicing the
pawanmuktasana series – basic flexibility and removal of minor energy blocks, or 5 to 10 rounds of surya namaskar –
salutations to the sun. This will ensures that all the joints are open and loose, and the muscles are warm and relaxed.
BREATHING
Always breathe slowly and deeply through the nose, co-ordinating the breathing with the stretch.
AWARENESS
Asana should be performed slowly with full awareness of the body, mind, breathing or spiritual centres.
RELAXATON
Relax the mind and body before, during and after asanas. After asanas practice savasana for at least 10 minutes.
COUNTER-POSE
Every stretch should be followed by an equivalent counter-pose, i.e. forward bending followed by backward bending,
INVERTED STRETCHES
Do not do inverted stretches if you have eye problems or head and neck injuries. Women should not practice
inverted stretches during menstruation or pregnancy.
PAIN
Never exert undue force or strain. Pain is treated by the yogi as a stop signal. If you experience pain in any part of the
body, the stretch should be immediately terminated. Seek medical advice. Beginners may find their muscles stiff at
first, but after several weeks of regular practice they will become surprisingly suppler.
RESTRICTIONS
People who have fractured bones and those who are suffering from any chronic disease like ulcers, tuberculosis or
hernia, or any mental or physical condition or restriction, should seek professional medical advice before
commencing yoga. If there is any reason why you feel you should not practice yoga, you should first seek advice from
a qualified medical practitioner.
6 times
keep legs
straight
6 times
5.
6 times
7.
6 times
6 times
Pranayama 2
Alternate Nostril
Breathing
12 times
Proper relaxation and release from stress and tension is one of the chief concerns of Hatha Yoga. If the mind
is tense, the stomach will also be tense. And if the stomach is tense, the whole circulatory system will also be tense.
It is a vicious circle of events resulting in sickness and ill health.
MUSCULAR TENSIONS
These are related to the body itself, the nervous system and endocrine imbalances. These are easily removed by the
deep physical relaxation attained in the state of yoga nidra.
EMOTIONAL TENSIONS
These stem from various dualities such as love/hate, profit/loss, success/failure, happiness/unhappiness and are
more difficult to erase. This is because we are unable to express our emotions freely and openly. Often we refuse to
recognise them, so they are repressed, and the resulting tensions become more and more deeply rooted. It is not
possible to relax these tensions through ordinary sleep or relaxation, but a method such as yoga nidra can
tranquillise the entire emotional structure of the mind.
MENTAL TENSIONS
These are the result of excessive mental activity. The mind is a whirlpool of fantasies, confusions and oscillations.
Throughout our life, the experiences registered by our consciousness are accumulated in the mental body. From
time to time these explode, affecting our body, mind, behaviour and reactions. When we are sad, angry or irritated,
we often attribute that condition of the mind to some superficial cause. But the underlying cause behind man’s
abnormal behaviour lies in the accumulated tensions on the mental plane. Yoga nidra is the science of relaxation
which enables each of us to dive deep down into the realms of the subconscious mind, thereby releasing and
relaxing mental tensions, and establishing harmony in all facets of our being.
Sleep is not regarded as relaxation. Most people do not know how to sleep. They fall asleep thinking over
some problem or anxiety. In sleep their mind runs on and their body is tense. They wake up feeling lethargic,
unrested and doze on for half an hour longer. We should learn the scientific way of sleeping, i.e. practice yoga nidra
just before sleeping; it will relax the whole body and mind. The sleep will be deep; fewer hours will be needed, and
upon waking up you will feel refreshed and energetic.
Yoga nidra is a powerful technique in which you learn to relax consciously. People feel they are relaxing
when they collapse in an easy chair with a cup of coffee, a beer or a cigarette, and read a newspaper or switch on the
television. These are only sensory diversions. True relaxation is actually an experience far beyond all this. For
absolute relaxation you must remain aware.
This is yoga nidra, the state of dynamic sleep. It is a state of sleepless sleep where one is on the borderline
between sleep and wakefulness. It is a systematic method of inducing complete physical, mental and emotional
relaxation. During yoga nidra one appears to be asleep, but the consciousness is functioning at a deeper level of
awareness and is often described as psychic sleep or deep relaxation with inner awareness. In this threshold state
between sleep and wakefulness, contact with the conscious and unconscious dimensions occur spontaneously.
In yoga nidra the physical centres of the body become introverted. This is pratyahara. When the mind is
fixed on a centre, blood and energy are drawn to it and this causes withdrawal of the senses at that centre. In the
deep state of relaxation that results, tension is released, the mind becomes clear and thoughts are more powerful. In
psychic sleep we contact our inner personality to change our attitude towards others and ourselves. It is a method of
introspection that has been used by yogis since time immemorial to bring them face to face with the inner self.
Pain, stiffness and general tension in the body are great obstacles to the practice of yoga nidra. Therefore,
yoga nidra should be ideally performed after asanas.
The technique of yoga nidra begins in savasana and should last about twenty minutes. Instructions will be
given from a tape or teacher to become aware of the breath. The mind should be totally taken up in following all the
instructions. It is not necessary to concentrate, just keep your mind moving from point to point and be aware of
every experience. If you try to concentrate you will obstruct the natural flow of awareness which takes the mind
deeper into the Self. It is not necessary to listen to all the instructions, in fact it is natural to miss some of them. Even
Himalaya Yoga 2007 14
if you are dreaming of something else, the instructions of the teacher will still work on the subconscious mind as the
conscious mind withdraws. Then whatever is being spoken will be imprinted on it. It does not matter if you are
disturbed, restless, anxious or stressed. You will be instructed for your awareness to travel throughout the body,
systematically relaxing all parts. At first it will take a long time to completely relax, but with regular practice you will
find it easier. Then return your awareness to simply watching the breath. Next comes relaxation on the plane of
feelings and emotions, followed by a visualisation of healing images. This helps release mental tensions. At this point
the mind is very receptive to positive thoughts and suggestion. The teacher’s voice will then give you a resolve that
will change you at a deep level i.e. “I will achieve total health” or “I will awaken my spiritual potential”.
When the voice of the teacher brings you out of yoga nidra do not attempt to make any sudden
movements. Allow yourself to gently readjust to the outside world with slow movements of the body. In yoga nidra
the important thing is to expose your self to the instructions of the teacher and to view any experiences that arise
with total awareness and detachment. It is at this point that profound changes can be made to our inner personality.
Because yoga nidra brings about a state of sensory withdrawal, many people think it is a form of hypnosis.
But they are totally different sciences, although they have the same starting point. In hypnosis you are led into a
state of deep sleep where the brain becomes completely shut down and the capacity of consciousness is limited. In
Yoga Nidra you must not sleep but remain relaxed. In yoga nidra you must disconnect the sensory channels and still
maintain awareness. You are then able to transcend the barriers of your personality and go to any depth or height.
The consciousness can go as far as you can lead it. This is the aim of yoga nidra. In this way the technique of yoga
nidra can be used to train the body and mind to completely relax and awaken divine faculties. It is one of the ways of
entering the state of pratyahara - withdrawal of the sensory channels, allowing deeper concentration and
meditation.
Pranayama
The Sanskrit word pranayama literally means ‘control and regulation of the life force’. Prana or vital life-force
is found in all forms, from the lowest to the highest, from the ant to the elephant, from an amoeba to a man, from
the elementary form of plant life to the developed form of animal life. It is prana that shines in your eyes. It is
through the power of prana that the ears hear, the eyes see, the skin feels, the tongue tastes, the nose smells, the
mind thinks. In the smile on the face of a child, in the radiance of a fire, and in the fragrance of a flower, from the
digestion of food to the melody in music, all these and many more have their origins in prana.
Prana is supplied to human beings by food, water, air, solar energy, etc. The supply of prana to the body
and mind is particularly abundant in the breath and is received by the nervous system and nadis. The excess of prana
is stored in the brain, chakras and nerve centres and is supplied to the body as required. prana is expended by
thinking, talking, moving, writing, loss of semen, and so on. prana is the link between the physical and astral bodies.
When prana is cut off or absent, the astral body separates from the physical body resulting in death.
The prime purpose of pranayama is to absorb and store up as much prana as possible by the regular
practice of specific pranayama techniques, just as the storage battery stores up electricity by regular charging. The
man who has in his store an amazingly large supply of prana radiates vitality and strength all around. By pranayama
you can also increase mental energy and develop thought control and thought-culture. It is therefore extremely
important to learn and perfect the techniques of controlling prana. This is achieved by the control of the breath with
specific breathing exercises. If you can control the breath you can control the prana. If you can control the prana you
can easily control the mind. This is because there is an intimate connection between the breath, the mind and prana.
If the breath is unsteady, the mind is unsteady. If the breath is steady and calm, the mind is steady and calm. A
steady mind is the prerequisite for concentration, meditation and spiritual evolution. However, just as it takes a long
time, patience and perseverance to tame a lion, tiger or elephant, so to will you have to tame this prana gradually.
It is recommended that when visualizing the flow of prana, to feeling it as a stream of silver liquid, cool and
smooth. Feel its life-giving energy revitalizing and strengthening your mind, body and spirit as it travels around your
entire being.
Patanjali Maharishi defines pranayama as follows: “Regulation of breath or the control of prana is the
stoppage of inhalation and exhalation, which follows after securing the steadiness of posture or seat.” But you do
not have to wait for complete mastery of asana before practising pranayama. You can practice pranayama and asana
side by side. Each pranayama exercise consists of three distinct processes;
The ratio of puraka, kumbhaka and rechaka varies according to the strength and capacity of the
practitioner. Beginners should start very slowly increasing gradually over periods of months and years.
Himalaya Yoga 2007 15
Swami Sivananda says “There is neither rhythm or harmony in the breathing of worldly-minded persons. A
Yogi practices regulation of breath to establish harmony. When the breath is regulated, when there is harmony, the
breath will be moving within the nostrils. The fruit of regulation of breath is kumbhaka. The breath stops by itself
when kevala kumbhaka {absolute and pure retention of breath} follows. The mind becomes quite steady. Then
Samadhi {super conscious state} supervenes. Regulation of breath and kumbhaka are of tremendous help in the
practice of concentration and meditation. The following advice and precautions should be carefully observed before
commencing pranayama.
PLACE OF PRACTICE
Should be in a well-ventilated room, where it is calm and quiet. The air in the room should be fresh so that you may
freely breathe oxygen. If outside, choose pleasant surroundings like flowers and trees. Do not practice in a strong
wind, in the cold, or in air that is dirty, smoky or smells bad.
EXTERNAL DISTURBANCES
Cover the body with a blanket or comfortable garment so that external disturbances such as insects or cold may be
avoided.
PRELIMINARY EXCERCISES
All techniques and exercises will have an easy variation for beginners. It is very important that these preliminary
exercises are successfully performed and understood before the advanced exercise is attempted. You may injure
yourself if you do not follow this advice.
STOMACH
Bowls, bladder and intestines should all be empty. Early morning practice is recommended.
SEQUENCE
Pranayama should be practised after asana and yoga nidra, and before meditation.
STEADY POSTURE
Sit in a comfortable, steady posture, with spine and neck held erect but not tense. A cross-legged position provides a
firm base for the body and makes a triangular path for the flow of energy. If this is not possible try sitting on a chair.
Do not jerk the body during the exercises.
BREATHING
Each pranayama technique has specific instructions on exactly how to breathe. For maximum benefit try to follow
each technique carefully and accurately. Breathing should be through the nose unless specific contradictions are
given.
RELAXATION
Throughout the practice the body should be as relaxed and calm as possible. Keep the body still without jerking.
Remember to keep the spine, neck and head erect and centred to assist the flow of prana along the susumna nadi.
STRAIN
Strain should be avoided. The breath should not be retained for longer that is comfortable. This is very important as
the lungs are very delicate and any misuse may easily cause them injury. If you feel dizzy, faint or chest pains at any
time, stop practising and rest for at least 10 minutes and seek proper guidance. Do not twist the face muscles while
practicing kumbhaka. Relax the face as much as possible throughout the practice.
PAIN
Pain should never be endured with the practice of Yoga. Pain is treated by the yogi as a stop signal. It is equally
relevant to asana.
SHOWER
Do not take a bath or shower for at least half an hour after finishing pranayama exercises.
WARNING
Panayama should never be attempted without guidance from a qualified instructor. It is extremely dangerous to
practice pranayama during illness, or while smoking cannabis, tobacco or any other material.
RESTRICTIONS
People suffering from heart disease, respiratory disorders, blood pressure disorders, arteriolosclerosis or any other
serious illness should seek medical advice before commencing pranayama.
Yoga is a practical system for personal development that helps you return
you body and mind to health, and promote harmony in your daily life. This is
achieved by developing a personal discipline so sure and a spirit so true that one
can afford to be utterly spontaneous. By reaching such a state of deliberateness
without effort, one can permanently be in the present moment, completely mindful
of all thought, speech and action. The philosophy of yoga teaches that with this
profound awareness and devotion to the goal of enlightenment and nirvana, we can
release ourselves from the cycle of birth, death and rebirth and transcend to the
higher levels of existence. Meditation is an important part of this process and
should always be practiced at the end of your yoga session.
Meditation is awareness. The main difference between the different
meditation philosophies and therapies around today is the object of concentration
that allows us to develop this awareness. A yogi may use Om or a candle, a Buddhist
may use the breath, Zen uses contemplations on nature and emptiness to discover
the ultimate truth. These basic concentration and awareness techniques allow us to notice the qualities of the mind
and how it works. We discover for ourselves the subtleties and impermanence of this mind, this body, this life, this
universe. We realize that the mind is made up of wants, desires, judgements, plannings, measurings, etc. Seeing the
scope of our wanting shows us how deeply and subtly dissatisfaction has created our personal world, and this seeing
frees us from much grasping, from thinking that all our wants have to be satisfied, that we have to compulsively
respond to everything that arises in our mind. We see that things can be a certain way without needing to be acted
upon or judged or even pushed aside. They can simply be observed.
When there is wanting in the mind, that moment feels incomplete. Wanting is seeking elsewhere.
Completeness is being right here, right now. When we experience the depth of wanting in the mind there follows a
great joy. This is because we see how wanting obscures the present, with its reaching and desiring for that which we
do not have now. When we let go of this wanting we realize that there doesn’t need to be anything to grasp for, or
hold on to. We can simply be. To realize that there is nothing to hold onto that brings lasting satisfaction shows us
there is nowhere to go and nothing to have and nothing to be – and that’s freedom! Allowing us to strive towards
our goals and dreams with wisdom and love, without expectation or attachment to the outcome.
When you are hurrying around too quickly, there is a part of the world you can not see. If for example, you
are taking the wrong direction in life, it is only when you stop and look at things clearly that you can revise your
direction and take a more proper course. In order to find ourselves, we’ve got to learn to stop.
This is meditation. Training the mind to liberate itself from wanting and desire, to be content in the moment,
with non-attachment, accepting the ever changing universe as it is. This is inner peace. Being mindful in the present
moment, experiencing each and every moment with full awareness. This is true happiness. This is true health. And
this you can not buy with all the money in the world. This you must experience for yourself, with regular training and
the daily practice of techniques such as yoga and meditation.
Traditionally, Hatha Yoga is based on the principle that one can become aware of higher states of mind by
manipulating the different forces and systems in the physical body. Any stimulation or manipulation of the nervous
system will surely have an effect on the mind, for all the nerves in the body are directly or indirectly connected to
the brain. The concentration techniques of Hatha Yoga are aimed at purifying and preparing the mind for the higher
stages of meditation attainted through other forms of yoga.
In yoga, the aim of practicing meditation is to awaken the dormant areas of the brain. Initially meditation
brings peace and calm to your life. But perseverance and dedicated practice will lead to a deep sense of self-
awareness, super-conscious and a super-human state of illumination and enlightenment.
You have within yourself tremendous powers and latent faculties of which you have never really had any
conception. If want to you awaken these dormant powers and faculties you must practice Hatha Yoga for many
years, in order for sushumna nadi to flow. You must develop your will and control your senses and mind. You must
purify your whole being and practice regular meditation.
Meditation begins with the withdrawal and emancipation of the mind from the control of the senses. This
is known as pratyahara - withdrawal of the senses. The next stage is concentration exercises known as dharana.
Concentration is holding the mind on to a particular object for a defined length of time. Concentration merges into
meditation. This stage is called dhyana. Meditation is the unbroken flow of thought of the object. During meditation
all worldly thoughts are shut out from the mind. With regular practice the layers of the mind are peeled away,
allowing you to discover for yourself deeper realms of consciousness, transcending the mental and physical worlds.
These techniques take you to the inner most recesses of the soul. The fruit of meditation is pure consciousness and
complete absorption with the Divine. This state is known as Samadhi, where there is no separation, no duality
between You - the individual human spirit, and the Supreme Universal Spirit, known as God. You are One with the
Universe.
Himalaya Yoga 2007 17
For advanced students on the path of spiritual evolution it is suggested that you give less importance to the
physical world, i.e. materialism, desires and pleasures of the senses, thus cultivating a more spiritual life. It is
recommended that you to eat less food, reduce sexual activity and reduce the hours of sleep. However, do not
neglect your obligations to family or employer. Remember, the purpose of yoga is not in running away from the
world, but in coming back. It is not just a matter of gaining enlightenment; it is a matter of acting in the world with
love and compassion.
Before beginning meditation it is best to have a proper attitude and environment and to have sufficiently
prepared yourself through asana and pranayama. It is far easier to practice meditation when the body can sit quietly
and is fully charged with vitality and strength. It is therefore recommended to practice asana, pranayama and
concentration exercises prior to meditation. The place of meditation and mental state should all reflect a readiness
to turn inward. There are many techniques for meditation. It will be up to you to choose the one that suits you most.
The following are certain practical points regarding the basic techniques of meditation.
RESTRICTIONS
People suffering from mental problems should seek professional medical advice before practising meditation.
REGULARITY
Regularity of time, place and practice are very important. Regularity conditions the mind to slow down its activities
with the minimum of delay. It is difficult to focus the mind when it wants to jump about as soon as you sit down for
concentration. The mind will settle down more quickly when time and place are established. The most effective
times are sunrise, midday and sunset.
MEDITATON ROOM
Try to have a separate room for meditation. If this is not possible designate an area especially for meditation only. As
meditation is repeated the powerful vibrations set up will be lodged in the room. In six months the peace and purity
of the atmosphere will be felt. If you chose to have an alter or focus point, keep it clean and furnished with fresh
offerings like flowers and natural incense.
STEADY POSTURE
Sit in a comfortable, steady posture, with spine and neck held erect but not tense. Relax as much as possible. Do not
move the body unless it is absolutely necessary. This helps to steady the mind and encourage concentration. Any
comfortable position will do. A cross-legged position provides a firm base for the body and makes a triangular path
for the flow of energy. If this is not possible try sitting on a chair. Metabolism, brain waves and breathing will slow
down as concentration deepens due to a steady posture. Place your hands in a specific mudra to control the subtle
energies in the pranic body. With regular practice your body will become adjusted and more comfortable.
BEFORE BEGINNING
Command the mind to be quiet. At first the mind will wander and jump around, but will eventually become
concentrated, along with the concentration of prana. If the mind persists in wandering do not force it to be still.
Simply disassociate from it, and watch it as though you are watching a movie. It will gradually slow down.
Throughout the practice the body should be as calm as possible.
MANTRA Mantra is a Sanskrit word meaning ‘the thought that liberates and protects’. A mantra is a word or group
of words form any philosophy or religion that contain powerful healing vibrations within the syllables of the words.
The chanting of a mantra is used to focus and concentrate the mind, and to invoke the deity of the mantra to bring
physical, mental and spiritual healing. A mantra may be repeated out loud or mentally, co-ordinating the repetitions
with the breathing. If you chose to use a mantra speak to your yoga teacher, or Om may be used.
DURATION
Begin practising meditation with ten-minute periods and increase by five minutes per week. It is recommended to
practice meditation for one hour, twice per day, at sunrise and at sunset. At first you may become frustrated by your
lack of progress. Be determined. Be aware of every thought and physical sensation but do not be attached to them.
Concentration develops with regular practice. When the state of tranquillity prevails during meditation, do not
disturb the mind. Do not try to get up from your seat. Try to prolong the meditation for as long as possible.
WARNING
After you have been regularly practising meditation for several months or years considerable changes begin take
place in the mind, brain and the nervous system. New nerve-currents, new cells, new vibrations, new avenues and
new channels are formed. The whole mind and nervous system are remodelled. You will have a new mind, a new
heart, new sensations, new feelings, new mode of thinking and acting and a new view of the universe. This is truly
man’s greatest adventure. Do not attempt deep meditation with out proper preparation and guidance from a
qualified instructor
Many cultures and religions make use of mantras. One does not need to be a Hindu or a Buddhist
to make use of a particular mantra. Devotees of Christ may use the name Jesus or Hail Mary, or Mother of
Jesus. Parsis, Sikhs and Muslims may select a name or mantra from the Zend Avesta, Granth Sahib, or
Koran respectively. Their importance is to focus and concentrate the mind and to invoke the deity or
healing power within the mantra.
Mantra is a Sanskrit word meaning ‘the thought that liberates and protects’. Mantras are mystical
combinations of sound that were realised by sages and rishis during stages of deep meditation. A mantra
is a word or group of words that contain powerful healing vibrations within the syllables of the words. It is
usually in the sacred language of ancient India, Sanskrit, but may also be in any language.
The chanting of mantras activates and accelerates the creative spiritual force, promoting harmony
in all parts of the human being. The devotee is gradually converted into a living centre of spiritual
vibration, which may be directed for the benefit of the one who uses it and for that of others.
During the early stages of Yogic practice, the chosen mantra has to be repeated over and over
again with effort of will and full awareness. This awareness and concentration prevents the mind from
thinking of other things. Eventually after continuous and dedicated practice, the mantra is repeated
automatically without strain or effort. The mantra spontaneously manifests itself and becomes an integral
part of the mind. The mind vibrates with the sound of the mantra. It becomes an integral part of the
individual’s being and needs absolutely no conscious effort. It repeats itself spontaneously with every
breath, day and night. This is a very powerful way of approaching meditation states, for the mind is
rendered calm and concentrated. The mantra acts as a pathway between normal states of consciousness
and super consciousness.
When using a mantra, repeat it mentally and co-ordinate the repetition with the breathing. If you
do not have a personal mantra, speak to your Yoga instructor, or Om may be used. Although mental
repetition is stronger, the mantra may be repeated aloud if you become drowsy. Never change the
mantra unless instructed to do so. Repetition will lead to pure thought, in which sound vibration joins
with thought vibration and there is no awareness of meaning. The following is a small selection of
mantras commonly used in the Himalayas:
Om - Creator of the universe, this individual human spirit is one with the universal supreme
consciousness.
Om Ah Hum - From the hearts of all the holy beings, may we receive thy blessings on our body, speech
and mind.
Om Mani Padme Hum - We pray for love, wisdom and compassion and may we all reach self-realization
like the jewel in the lotus.
Om Namah Shivaya - Salutations to Lord God Shiva, the seat of pure consciousness.
Vajra Guru Padma Siddhi Hum - Salutatons to great guru Padmasambhava, by your blessings and gifts
may we reach perfection and enlightenment.
Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Ram, Hare Ram, Ram, Ram, Hare Hare
Through my deepest devotion to the Lord God Krishna, may I be free from karma and reach
enlightenment.
Om Bhur Bhuvah Swha, Tat Savitur Varenyam, Bhargo Devasya Dhimahi, Dhiyo Yo Nah Prachodayat
Creator of the universe, we meditate upon thy splendour. May thy radiant power illuminate our intellects,
destroy our sins, and guide us in the right direction.
“I lived in the Himalayan Mountains with the great yogi masters for 3 years and
studied Sivananda Yoga and Bihar School of Yoga for over 12 years, becoming a yoga
instructor in 1998. I have since returned to India and Nepal several times to advance my
personal practice studying Kundalini Yoga, Indian philosophy, Tibetan Buddhism and
meditation. I have taught yoga in England, Australia, America, Thailand and Indonesia. I
have recently returned from Japan where I studied Zen Meditation and Japanese
language. I am currently teaching at several resorts in Bali and head of the sports
department at Sunrise International School.”
“I see myself as a down-to-earth practitioner carrying the light of yoga around
the world for all those who are interested in benefiting from the healing powers of this
ancient art. In India my guru taught me that each of us has our own starting point and it
is here that we begin our personal journey to health, happiness and beyond…”
References
Sadhana by Swami Sivananda
Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
The Heart of Yoga by T.K.V. Desicachar
Yoganjalisaram by Tirumalai Krishnamacharya
Light on Yoga by B.K.S. Iyengar
Yoga Sutras of Patanjali translated by B.K.S. Iyengar
The Joyful Path of Good Fortune by G.K. Gyasto
The Ancient Secrets of the Fountain of Youth by Peter Kelder
The Spirit and Practice of Moving into Stillness by Erich Schiffmann
Himalaya Yoga
Website: www.himalaya-yoga.com Email: info@himalaya-yoga.com Phone: +62 81 338 290 562