அன்பு மட்டுமே

நம் அன்றாட வாழ்வில் தாய், தந்தை, சகோதரன், சகோதரி, கணவன்,  மனைவி, நண்பர்கள் மற்றும் குழந்தைகள் மீதும், அவர்கள் நம் மீதும் பாசமும் அன்பும் பொழிந்து வாழ்ந்து கொண்டிருப்பினும், மனிதனின் ஆழ்மனதில் தூய்மையான அன்பிற்கான ஏக்கம் எழுகிறது. அன்பின் இந்த வெவ்வேறு வடிவங்களின் பிறப்பிடமாக விளங்கும் இறைவனின் பூர்ண அன்பை நோக்கியே நம் மனமானது ஏங்கி தவிக்கிறது. மனிதனின் வாழ்வை நெறிப்படுத்தி, பிற உயிர்களை ரட்சித்து, உலகத்தை தெய்வீகமயமாய் மாற்றும் வல்லமை பெற்ற இந்த தூய பரிசுத்த அன்பு நிறைந்த இறை அருளில் மூழ்க சிறந்த வழிமுறைகளை யோகதா சத்சங்க சொசைட்டியின் தலைவர், ஸ்ரீ பரமஹம்ச யோகானந்தரின் சீடரான ஸ்ரீ தயா மாதா அவர்கள் “அன்பு மட்டுமே” என்னும் புத்தகத்தில் மிக எளிமையாக கூறியுள்ளார். இந்த ஆன்மீக படைப்பினூடே நிரம்பி வழியும் அன்பின் சில துளிகளை இங்கு பகிர்கிறோம்.

இறைவனின் அருளை பெறுவது எப்படி 
இறை பேராற்றல் இப்பிரபஞ்சம் முழுவதும் நிரம்பியுள்ளது. எனவே, அவரை தேடி நம் உலக வாழ்வை துறந்து, காடுகளுக்கோ, மலைகளுக்கோ அல்லது மறைவான குகைகளுக்கோ செல்ல வேண்டிய அவசியம் இல்லை. நம் வாழ்வில் எந்நேரமும் இறைவனின் இருப்பை உணரச் செய்யும் மாசற்ற ஆழ்ந்த பக்தி, திடமான தியானப் பயிற்சி மற்றும் சுயநலமின்றி தன் கடமையை ஆற்றும் கர்ம யோகம் ஆகியவற்றின் மூலம் இறைவன் நம்மை எங்கு இருத்தி இருக்கிறாரோ, அங்கேயே அவரை ஈர்க்க வேண்டும். சுருங்கக் கூறின், நாம் நமது செயல்பாடுகளான உண்ணுதல், உறங்குதல், உழைத்தல் ஆகிய அனைத்திலும் பொது ஆதாரமான இறைவனை கண்டிப்பாக சேர்த்து கொள்ள வேண்டும்.
“எந்தன் மகானே, எழுவாய், நீ எழுவாய்
 தியானம் செய்யவில்லை நீ, மனங்குவிக்கவில்லை
 மற்றும் காலம் கழித்தாய் வீண்பேச்சில்.
 எந்தன் மகானே எழுவாய், நீ எழுவாய்
 மரணம் உன் வாசலில்,
 உனக்கின்னும் நேரமெங்கே
 உன் ஆன்மாவை மீட்க.
 எந்தன் மகானே, எழுவாய், நீ எழுவாய்!”
                                            -ஸ்ரீ பரமஹம்ச யோகானந்தர்

தூய்மையான பக்தி
கடவுளை அறிவதற்து மிக சிறந்த வழி பக்தி தான். பக்தி மார்க்கத்தில் பயணிக்கும் பக்தன், இறைப் பேராற்றலை உணர்ந்து, அவர் வெளிப்படுத்தும் குணங்கள் தன் சொந்த அனுபவமாக மாற கீழ்குறிப்பிட்டுள்ள பண்புநலன்களை கடைபிடிக்க வேண்டும்.
1. ஆன்மீக வழியில் செல்ல கடவுளை அடைய வேண்டுமென்று ஒவ்வொரு நொடியும் விடாப்பிடியான, உண்மையான தீவிர ஏக்கம் தேவை. இத்தகைய ஏக்கம் இன்றி இறைவனை அடைவது அசாத்தியம்.
2  பக்தன் இறைவனை தீவிரமாக தேட தொடங்கும் போது, அவன் அந்த தேடலுக்கு ஒரு பாதையையும், அந்த பாதையில் அவனை வழிநடத்தி செல்ல ஒரு குருவையும் காண்கிறான். பக்தன் தன் குருவிடம் விசுவாசத்துடனும், அர்ப்பணிப்புடன் இருக்க வேண்டும். ஏனேனில், குருவின் மனம் என்றும் பிரபஞ்ச பேரன்பனிடம் நிலைப் பெற்று, ஆழ்ந்து இருக்கிறது. குருவிற்கு அவருடைய சிஷ்யர்களால் அளிக்கப்படும் பக்தி அனைத்தையும், அவர் இறைவனுக்கு அற்பணிக்கிறார். அவர் ஒரு பக்தனுடைய மனத்தை தன் பக்கம் திருப்பாமல், பரம பிதாவை நோக்கி செலுத்துகிறார்.
3. தெய்வீக நண்பனை வெற்றி கொள்வதற்கு நம் பகுத்தறிவை உபயோகப்படுத்துவதற்கு பதிலாக அவரை நேசிக்க பழக வேண்டும். நம் வாழ்வின் கடினமான நேரங்களில், இறைவன் நம்மை கை விட்டு விட்டார் என்று தவறாக எண்ணும் போது, நாமும் பதிலுக்கு அவரை கைவிட்டுவிடும் அளவிற்கு நமது அன்பு வலுவற்றதாக இருக்கக் கூடாது. நிபந்தனையற்றதும் முடிவற்றதுமான அன்பையே இறைவனுக்கு கொடுக்க சம்மதிக்க வேண்டும், அத்துடன் உலகத்தில் உள்ள மற்றவர்களுக்கும் அதனை கொடுக்க பழக வேண்டும்.
4.  பக்தன் பணிவுடன் இருக்க இடைவிடாமல் முயல வேண்டும். பணிவு என்பது தயை, கருணை மற்றும் இறையருள் ஆகிய வெள்ளங்கள் வந்து சேரக்கூடிய பள்ளத்தாக்கு போன்றது. அகங்காரம் எல்லா நேரத்திலும் நான், நான் என்ற உணர்வு வறண்ட பாலைவனத்தின் மலை உச்சியைப் போன்றது. அது போன்ற சிகரத்தில் எந்த நீரும் வந்து சேர முடியாது.
5.  ஆன்மீக பாதையில் செல்லும் போது, பலவீனமானவர்களை, அவர்களுடைய எதிர்மறை தன்மையை பெரிதுபடுத்தவோ, அதைரியப்படுத்தவோ செய்யாமல், அவர்களுக்கு எழுச்சி ஊட்டும் வகையில் நடந்து கொள்ள வேண்டும். நம் உள்ளத்தில் உணரும் ஆன்மீக குணநலன்களை மனசாட்சியுடன் வெளிப்படுத்தி, இறைவழிக்கு செல்வதற்கு மற்றவர்களை ஊக்குவிக்க வேண்டும்.
6. பக்தி பகவானுக்காக மட்டுமே, பிறரை கவர்வதற்காக அல்ல. சில பக்தர்கள் தன் சிறு பக்தி உணர்வை மற்றவர்கள் முன்னிலையில் அவர்களை கவர்வதற்காக மிகவும் பகட்டாக வெளிப்படுத்துவர். இவ்வாறு வெளிப்புறக் காட்சியாக்குவதால், அவர்கள் தன் உண்மையான பக்தி உணர்வை இழந்து விடுகிறார்கள்.
7. முயற்சியை கைவிடாத பாவியே ஞானியாவான். இறைவன் பக்தனிடம் இருந்து தீவிர முயற்சியை எதிர்பார்க்கிறார். பக்தன் மனந்தளர்ந்து முயற்சியை கைவிட்டு ஓடிப்போவதை அவர் ஒருபோதும் விரும்பவில்லை. நம் அனைத்து செயல்களுக்கு மத்தியிலும், மற்றும் எல்லா இன்னல்கள் மற்றும் சோதனைகளினூடே அரம்பத்திலிருந்து முடிவு வரை இறைவன் நம்மோடு இருக்கிறார் என்பதை நினைவில் வைத்துக் கொள்ள வேண்டும்.

தியானத்தின் இன்றயமையாமை
இறைவனின் ஞானம், அமைதி, அன்பு, மகிழ்ச்சி ஆகிய முத்துக்களை பெறுவதற்கு தியானம் என்னும் கடலில் ஆழமாக மூழ்க வேண்டும். இறை பேரன்பனை நம் ஐம்புலன்கள் வழியாக அடையமுடியாது, புத்தியின் பன்னிரண்டு அங்குல வரம்புக்குள் அளக்க முடியாது. தன் உடலை அசைவற்று இருத்தி, ஐம்புலன்களை அடைத்துவிட அறிந்து கொள்ளும்போது, உள்ளுணர்வு என்னும் ஆறாவது அறிவு வெளிப்பட்டு இறைவனை அறியச் செய்கிறது. தியானத்தில் அமரும்போது அனைத்து உடல் மற்றும் மனச்சுமைகளையும், சஞ்சலங்களையும் மனத்திலருந்து அகற்ற முயல வேண்டும். தேகத்தையும், சுயவிருப்பத்தையும் மறக்க வேண்டும்.

தியானத்திற்கு அமரும் பொழுது காலத்தை பற்றிய அனைத்து உணர்வையும் கடந்து மேலெழ வேண்டும். நாம் ஐந்து நிமிடம் தியானம் செய்தாலும், அந்த ஐந்து நிமிடங்கள் நூறு விழுக்காடு இறைவனுடன் ஒன்றியிருத்தல் வேண்டும். ஆழ்ந்து அமைதி, பேரானந்தம், இறையன்பு ஆகிய ஊற்றுகள் மெதுவாக நம் உணர்வு நிலையை நிரப்பும் வரை செல்ல வேண்டும்.

தியானம் செய்ய தொடங்கும் போது சிறு சிறு முன்னேற்றங்களில் கூட திருப்தியுற்று இருக்க வேண்டும். ஆரம்ப காலங்களிலேயே உயர்ந்த அனுபவங்களை எதிர்பார்க்காதீர்கள். உங்கள் உணர்வு நிலையின் ஆழத்தில் எழும் சாந்த உணர்வாகிய உள்ளுக்குள் உறையும் இறைவனின் மிகச் சிறிய கண நேர தோற்றத்துடன் திருப்தி அடையுங்கள். சிலர் ஆழ்ந்து தியானம் செய்யமுடியாத காரணங்களில் ஒன்று அவர்கள் ஓர் ஆனந்தமான அனுபவத்தை ஆவலுடன் எதிர்பார்ப்பது தான். மேலும் அவர்கள் இறைவனிடம் இருந்து உடனடியான பதிலை உணர முடியாத போது, மனம் தளர்கிறார்கள். இறைவன் நம்மை இந்த முறையில் தான் சோதிக்கிறார். பக்தன் தன்னிடம் காட்டுகின்ற அன்பும், அவர்களுடைய ஏக்கமும் நிபந்தனையற்றது என சந்தேகத்திற்கிடமின்றி இறைவன் உறுதிபடுத்தி கொள்ளும் வரை அவர் தன் பக்தனிடம் வருவதில்லை.ஒரு நாளில் இருபத்தி நான்கு மணிநேரத்தில் இறையன்பனுக்காக ஒரு மணி நேரம் தியானத்தில் செலவிடுங்கள்.

தியானத்தின் நற்பலன்கள்
1. மனிதனின் உணர்வு நிலை அவனுள்ளேயே இருக்கும் பரமாத்மாவுடன் நிலைபெற்று இருக்கிறது என அறிய தொடங்குகிறான். எனவே, மனிதன் எவ்வாறு நீர் நிரம்பிய குடமானது ஒலி எழுப்பாதோ அவ்வாறு மிகவும் அமைதியாக மாறுகிறான்.
2. மாறுதலற்ற தத்துவம் இறைவன் மட்டுமே, மற்றவை எல்லாம் மாறுதலுக்கு உட்பட்டவை. திடமாக, நிரந்தரமாக காணப்படும் உடல் மற்றும் இந்த உலகம் முழுவதும் பிரபஞ்ச கனவு காண்பவராகிய இறைவனின் உறைந்த எண்ணங்கள் மட்டுமே. இந்த உலகத்தை விட்டு நம் மனத்தை அகற்றி எல்லையற்றவனின் மீது செலுத்தும் அக்கணமே, அந்த பேரண்ட பரம்பொருளின் தனித்தன்மை பொருந்திய வெளிப்பாடுகளாக நம்முடைய ஆன்மாக்களின் இயல்பு நிலையை உணர தொடங்குகிறோம்.
3. கடவுள் அன்பு, அமைதி, ஞானம், ஆனந்தம் என்றால், அவனுடைய பிரதிபிம்பமாக படைக்கப்பட்டிருக்கும் நாமும் அதே இயல்புடையவர்கள் என்பதை அறிகிறோம்.
4. ஆழ்ந்து தியானம் செய்யும் போது நமது உணர்வுநிலை விரியத் தொடங்குகிறது. இந்த சிறிய ஊனுடலை மறந்து, எல்லா உயிர்களிலும் பரமாத்மாவை காணும் ஓர் ஏக்கம் எழுகிறது. மனித இனத்திற்கு சுயநலமற்ற சேவை செய்யும் ஆசை பிறக்கிறது.

கர்ம யோகம்
கர்ம என்றால் செயல் என்று பொருள்படும். கர்ம யோகம், சுயநலமற்ற செயல்பாட்டின் மூலம் சிறிய தான் ஐ இறைவனுடன் இணைக்கும் பாதையாகும். இவ்வுலகில் இறைவனை அடைய எது சரியானதோ, எது நல்லதோ, எது ஆக்கபூர்வமானதோ அதை செய்ய எப்போதும் முயல வேண்டும். நீங்கள் எதை செய்கிறீர்களோ அதை கடவுளுக்காகவே செய்வதாக எப்பொழுதும் நினையுங்கள். ஒவ்வொருவருக்கும் இறைவனாலும், கர்மவினை விதிப்படியும் அவர் கடந்த பிறவியில் செய்த வினைகளின் பலன்கள் மூலமாகவும் கொடுக்கப்பட்ட, அவர் நிறைவேற்ற வேண்டிய கடமைகள் உண்டு. அவர் அந்த பொறுப்புகளை தட்டி கழிக்காமல் இறைவனுடைய ஞானம் மற்றும் வழிகாட்டுதலில் முழு நம்பிக்கை வைத்து, அவரால் இயன்ற அளவு சிறப்பாகச் செயல்புரிந்து நிறைவேற்ற வேண்டும். ஒருவன் தனக்காக செயல்படும்போது, அவன் தன்னுடைய சிறிய அகந்தையுடன் தன்னையே அடையாளப்படுத்தி கொள்கிறான். ஆனால் அவன் எல்லாவற்றையும் இறைவனிடம் ஒப்படைத்துவிடும் பொழுது, அவன் பரமாத்மாவுடன் தனது உள்ளார்ந்த ஒருமையை உணர்கிறான். இறைவனிடம் தன்னையே முழுமையாக ஒப்படைக்கும் போது மட்டுமே கர்ம யோகத்தின் பூர்ணத்துவத்தை அடைய முடியும்.

தியானத்திற்கும் கர்ம யோகத்திற்கும் இடையேயான சச்சரவு
இறைவனை ஆழ்ந்து நாடுபவனுடைய மனத்தில் அடிக்கடி எழுகின்ற கேள்வி சேவைக்கும் தியானத்திற்கும் உள்ள தொடர்பு என்ன? என் கடமை எங்கு உள்ளது? ஆக்கபூர்வமான செயலிலா அல்லது தியானத்திலா? இறுதியாக பார்க்கும் போது தியானம் தான் செயலின் மிக சிறந்த வடிவம். ஆகையால் ஒரு பக்தனின் மற்ற கடமைகள் அதன் பலனாக சிறிது பாதிக்கப்பட்டாலும் தியானம் புறக்கணிக்கப்படக்கூடாது. இறைவன் செயலுள்ளவர் மற்றும் செயலற்றவர் ஆகிய இரண்டுமாக உள்ளவர். அவருடைய செயலின்றி படைப்பு இருக்க முடியாது. அதே நேரத்தில், எல்லா படைப்புகளுக்கும் அப்பாற்பட்ட முழுமுதலாக இருக்கும் அவர் நிரந்தரமாக அசைவற்று உள்ளார். நாம் அவருடைய பிரதிபிம்பமாக படைக்கப்பட்ட ஆன்மா எனில்- அவரை விட ஓர் இம்மியளவும் குறைவில்லாமல் நம் இயல்பும் கூட, வேலை செய்தல் மற்றும் சும்மா இருத்தல் ஆகிய இரண்டும் ஆகும். இறைவனை அறிய விரும்பும் ஒவ்வொரு மனிதனுடைய குறிக்கோளும், இவ்விரண்டு குணங்களையும் அவனுடைய வாழ்க்கையில் எவ்வாறு இணைப்பது என்று கற்று கொள்வதாகும்.

தயா மாதாவின் அன்பும் ஆசியும் நிறைந்த இவ்வாசகங்கள், நம்மை இறைவனின் மிக அருகில் கொண்டு செல்லும் அளவு சக்தி வாய்ந்ததாக அமைந்துள்ளது. இதுவே அவரின் திடமான ஆழ்ந்த ஆன்மீக வாழ்வை பறைசாற்றுகிறது. இத்தகைய பேறுபெற்ற புண்ணிய ஆன்மாவின் வார்த்தைகளை படிக்க நாம் எத்தனை பாக்கியம் செய்துள்ளோம்!
இவ்வமுத மொழிகளை படிப்பதோடு மட்டும் நில்லாமல், நம் வாழ்வின் அங்கமாய் மாற்றி பயன் பெறுவோம்.
ஹரி ஓம்!

(ஆன்மீக எழுச்சிக்கு வித்திடும் இப்படைப்பின் முழு பிரதியையும் படிக்க  விழையும் அன்பர்களுக்கு ஏதுவாக அப்புத்தகத்தின் முகப்பட்டையின் புகைப்படம் இணைத்துள்ளோம்)

YOGA - THE MAGICAL JOURNEY

Man has fabricated luxurious products, humongous machines, high tech gadgets and many more, still go on formulating new inventions day by day to make life better on the earth yet happiness has become a temporary phenomenon. On the other hand, Yoga being the oldest art and practical science, have everything in its storehouse to make wonders on the existence of mortal beings by engendering eternal and everlasting happiness. Yoga indeed board us into a magical journey from unreal to real, unwholesome to wholesome, imperfection to perfection, fallacy to truth, diversity to unity, impure to pure! 

HOLISTIC HEALTH
We do live in a society where every single day we come across new ailments and the physical as well as mental health has taken a toll due to changing life style habits. Yoga is a structured discipline where each and every dynamics has been carefully chiseled to promise the overall vigor and vitality of human being.  The beauty about yoga is that everybody in the world is eligible to practice it, no matter one is young, old, handicapped or diseased, as it is modifiable according to the needs of the individual. Yogic practices such as Yamas and Niyamas ensuring ethical values of human life, Yoga asanas for a sound corporeal body, Pranayama for a strong pranic energy field nourishing all the cells and Meditation for a powerful mind, together corroborate into the holistic health and wellbeing which is the magic, man has been aspiring for in all his life.

ACCEPTANCE
Man always carves an ideal and perfect image of himself filled with complete virtuousness and can never imagine himself of committing any kind of mistakes in life. Reality is a total contradictory of the portrayed ideal image which puts one in the extreme state of denial as well as discomfort and he starts running away from his flaws, constantly attempting to hide it.  A Yogic practitioner in turn witnesses this ideal image created by himself is getting demolished gradually through his persistent yogic sadhana and further develop the courage to face his own faults and accept it. This can verily set him off to analyze the nature of the thought process behind the wrong doing and find better solutions to resolve it thoroughly. Acceptance is definitely a prominent virtue enables one to appreciate each and every single thing around him making living, an enchanting and fascinating experience.

LETTING GO
Human mind is the repository of impressions comprising of desires, greed, anger, jealousy and pride which gives rise to the avalanche of thoughts similar to a very high speed movie running on the movie screen resulting in obsession and compulsion. Excessive contemplations encountered by the human beings fails him miserably to live in the present moment and they often tend to resemble like a machine exercising its daily chores without heart and soul into it. On the contrary, Yoga teaches mankind to let go of everything dumped in the mind through unfolding the manoeuvre of not responding to the postulations of mind, empowering one to go with the flow of life by immersing himself in the current action with full consciousness and live the life to the fullest.

SURRENDER
Man puts himself either accountable for everything possible happening around him or entirely deny it which keeps him in the state of anxiousness, stress and depression round the clock leaving behind survival on the universe painful, traumatic, torturous, unbearable and agony filled. Whereas the Yogic science systematically depletes the ‘I’ ness from the thought pattern of the mankind and let him surrender to the higher consciousness, enabling him to perform every action unaccompanied by expecting fruits of the same. The man of self-surrender experience pure magical silence and peace pervading through his entire being all the time, even if the world is bursting outside. This superior quality allows him not to involve in the hard and toilsome situations, rather take necessary action to come out of it.

ETERNAL HAPPINESS
Yoga takes us on a wonderful ride, paving the way for us to dive deeper and deeper inside, exploring the dynamics and nature of one’s own self. The deeper the journey becomes, one starts to unveil all the misconception and false notions, he has created about himself in all his life on the earth and discover himself as the mass lump of happiness, joy and pleasure. Even with all the advancement of technology, if the heaven is brought to the earth, it cannot at all match the indestructible contentment experienced in the self. Yoga is not an occult science, but can undeniably create the magical phenomenon of radiating everlasting happiness and unconditional love in mankind.

The taste of mango is known, only if one relishes it. Correspondingly, one cannot at any moment come across the miraculous expeditions of yoga just by reading the yogic philosophy, listening to discourses of spiritual leaders or boasting the wonders of yoga, unless one has the strong determination to perform yogic practices each and every single day.
Hari Om!

YOGA AND HUMAN IMMUNE SYSTEM

Yoga unfolds the right way of living and significantly strengthening us from inside and out which indeed let us withstand all the harmful situations of life. As we are going through the worst crisis situation of COVID 19 pandemic, the questions related to the efficiency of human immune system and ways to boost the body’s defense mechanism is revolving around the globe.
World Health Organization as well as Indian Ministry of Ayush does recommend the practice of Yoga to handle the current scenario with better efficacy. This article deals with a brief note on immune system and explores the contribution of Yogic science on enhancing Humanity to fight against the current battle.

HUMAN IMMUNE SYSTEM
Immunity is the ability of human body to combat foreign matter or any harmful microorganisms or toxins that tend to damage the tissues and organs. Lymphatic system is the dedicated and specialized immune system that form antibodies or activated lymphocytes (a type of white blood cells) that attack and destroy the specific invading organisms. Lymphatic system consist of lymph, lymph vessels, lymph nodes, lymphoid tissues and organs.
Lymph is the clear white fluid made of white blood cells that attacks bacteria and a fluid from intestines called chyle, which contains proteins and fats. Unlike blood, lymph flows only in the upward direction towards the neck draining into the two subclavian veins and reenter into the blood circulation.
Lymph Vessels are the capillaries with larger permeability than arteries and veins, carrying lymph fluid to pick up protein, cell debris and any other abnormal material present in the body.
Lymph Nodes are situated in the strategic positions in the body counts up to 600 in number, into which all the small and medium sized lymph vessels opens. The lymph fluid is filtered by the reticular and lymphoid tissues in the lymph node to destroy the microbes, dead and live phagocytes containing ingested microbes, worn out and damaged tissue cells, inhaled particles through macrophages ( the specialized cells that attack bacteria and viruses) and antibodies produced by B-Lymphocytes in the nodes.
Lymphoid Tissues are present in a number of locations in the body in addition to lymph nodes. They are Palatine and Pharyngeal Tonsils, Lymphatic follicles in the wall of small intestine and Vermiform Appendix.
Spleen and Thymus are the two major lymphoid glands present in the body. Spleen destroys worn out red blood cells and other cellular materials such as leukocytes, platelets and microbes are phagocytosed. It further activates B-lymphocytes which is a type of white blood cells responsible for the synthesis of antibodies. Antibody also called as immunoglobulin, is a glycoprotein that neutralizes pathogenic bacteria and viruses. Thymus Gland is in charge of maturation and development of lymphocytes originating from the red bone marrow into activated T- Lymphocytes.  Activated T – Lymphocytes kills the target infected cells and activate macrophages. It is also accountable for stimulation of activated B-lymphocytes to synthesis antibodies.
In addition to the exclusive immune system, the general functions as well take part in protecting body against any detrimental species. To name a few, destruction of swallowed organisms by the acid secretions of the stomach and digestive enzymes, resistance of skin to the invasion of organisms, certain chemical compounds in the blood attach to foreign material or toxins and tear them down.

YOGIC PRACTICES AND HUMAN IMMUNE SYSTEM
Surya Namaskar and Asanas
Surya namaskar and asanas provoke a good amount of heat intensifying body’s internal temperature which in turn boosts the production of macrophages along with enhancing the functions of immune system making sure the yogic practitioner is less susceptible to catching any kind of infections. On contrary to a heart pump giving rise to blood circulation, the onward movement of lymph fluid is assisted by muscular contractions and negative pressure created in the thorax during inspiration. Asanas does stretch the majority of muscular group, practiced along with a proper breathing mechanism which indeed substantiates an uninterrupted flow of lymph fluid flushing out obstructions in lymph vessels and lymph nodes.
Forward bending asanas and twisting asanas invigorates the functions of the digestive and excretory system corroborating the absorption of vital nutrients and minerals for the synthesis of essential constituents in the body and provides energy to carry out all the necessary functions. As 80% of immune system is present in the gastrointestinal tract, forward and twisting asanas play a crucial role in curbing foreign matter. Backward bending asanas enhances the flexibility of intercostal muscles promoting enough space for the lungs to expand along with exciting the primary lymphoid organ thymus gland. Inversion asanas clears toxins from the tissues by facilitating the drainage of lymphatic system, as the lymph fluid moves only in the upward direction.
In both inversion and backward bending asanas, the head is in the direction against gravity which flushes out lymph towards the upper respiratory system which is the entry point for all the dreadful microbes. Sarvangasana, Trikonasana, Urdhva Dhanurasana and Mayurasana massages the lymphatic tissues of the spleen paving way for the maturation of specialized white blood cells to fight against antigens. The basic sequence of asanas advisable is given in the following chart.

Pranayama
Pranayama practice involves a series of puraka(inspiration), rechaka(expiration) and kumbhaka
(holding the breath inside/outside), moves the parts of the lungs which is left unused in our day to day life making sure there is maximum expansion of pleural cavity along with improved flexibility of areolar tissues which in turn outdo the overall vital capacity of lungs. Utmost efficiency of lungs ensures an adequate dose of oxygen which is very essential for normal functions of the human body. In addition to that, excess phlegm, dust, necrotic material and microbes in the lower lobes will be evacuated. Pranayama purifies the nadis promoting a healthy and unimpaired pranic energy field. An intact energy field is the most important defense mechanism boost the level of white blood cells assuring a superior magnitude of healing.  Kumbhaka (breath holding) in addition to establishing a good rush of oxygen, can significantly stop the activities of mind. This can gradually reduce the vent up emotions and further activate the parasympathetic nervous system. Kapalbhati, bhastrika, Eka Nadi Shuddhi and Sukapoorva Pranayama strengthens the overall vigour and vitality.
Meditation
Meditation inculcate the competency to observe the impulsive mental contemplation without much interference and further encourages not to run away from long held emotions and deep negative impressions rather journey deeper in to oneself reinforcing a strong determination to face them  and let it pass away. Meditators stay away from criticizing others instead always reside with self-contentment, peace, harmony and joy. The increasing number of corona victims and hiking death rate cultivates a sense of fear in the society. The humongous information about the pandemic and negative rumors available in the social media does additionally frighten up the public making them stressed and anxious. As the immune system is also named as floating brain owing to the fact that immune cells partake in the chemical changes sent by the brain, the spiking cortisol level due to acute stress and anxiety can cause inflammation in the lymph nodes engendering an increased vulnerability to infection. Meditation in turn induces generous theta brain waves fortifying a calm and composed mind. It also indoctrinate us when to respond and when not to which further reduces the stress and depression.

In addition to strong immune system, a tough mind is indispensable as well. Hence, right mixture of Yoga asanas, pranayama and meditation practice is recommended. As we are turning back and started walking in the footsteps of our ancestors by washing legs and hands before entering home, shun away from shaking hands alternatively joining both hands in namaskar to greet others, homemade ayurvedic concoctions, including our age old spices such as turmeric, cumin and coriander in cooking, it is time for us to get back to the oldest and the most phenomenal tradition of Yoga.
Hari Om!


 

YAMAS - THE DON'Ts OF A YOGIC PRACTITIONER

Life lead in fancy without any code of  ethics ensue the birth taken in the world completely unworthy. An integrated framework of discipline is quintessential for mankind to make his/her existence worthwhile and procure victory in anything one wishes for. The well known thirukural "Discipline gives greatness, henceforth it should be preserved more carefully than life" elucidates the prominence of discipline. Correspondingly, The yogic science has devised the code conduct under the name of Yamas(moral restraint) and Niyamas(self discipline), as a prerequisite for the yogic practioner.We will be discussing about only Yamas in this article.
Yamas list down the set of restraints or control, the yogic Practitioner should exercise. It is of cardinal responsibility for a yogi/ yogini to perform righteous actions by keeping away from derogatory deeds. Question may arise why yamas occupies first step in Ashtanga yoga. Abstaining from vice will better equip the yogic practioner to  follow the principles of  nyamas(Self Discipline). Sage Thirumoolar compares yamas with rain which can be intepreted in two ways. The first one is  the good dose of rain nurturing earth and corroborating a wealthy society is due to the good Karmas performed by our anscestors. Similarly, everyone should tirelessly carry out yamas for the well being of the world. The other interpretation is rain fall is poured equally on the earth without any differences say rich or poor, good or bad, drainage or a pristine clean river water. Like wise, yamas should be performed without any bias  towards a particular gender, community or society.
Five yamas are mentioned in the Yoga sutras of Patanjali where as other Yogic literatures such as Thirumandiram, Yajnavalkya Smriti, Hatha Yoga Pradipika, Trishiki Brahmnopanishad,Dharshanopanishad, Vashishtha Samhita and many other yogic texts explains yamas of ten number.

AHIMSA
The act of not injuring any living or non living things through thought, word and deed is Ahimsa. Harming one's own self for dissatisfied body posture,developing  hatred towards the kind of person they are, accumulation of irrelevant and conflicting thought patterns should be dissolved altogether and cultivate self love which will eventually pave the way for exercising non-violence towards others.Killing or performing any gruel actions in opposition to animals for leisure activity and food is not judicious. Clean vegetarian food is the most suitable diet for yoga. In no way portray yourself superior over any animate and inanimate things as each and everything is created for a purpose. Understanding this very essence will circumvent aggression and develop a sense of gratitude towards them.

SATYA
Satya is being truthful in speech, action and gesture. Initiating a false statement or pretending to be a false person would trigger a second lie to protect the first one, which will keep on  multiplying into an avalanche of fallacy. The entire life will turn into deception and peace of mind will be lost. Therefore, Yogic practioners should always stay away from uttering half backed and deceptive affirmations, fictitious promises, performing falsity, deluding notions and company of beguiling people.

ASTEYA
Asteya is the action of non stealing.The contemplation as well as the activity of  snatching other's commodity, provoking others to steal, reception of gifts from unauthorized person, purchasing and trading illegal products, vending cheap and  artificial products under the name of expensive articles,cheating others by selling goods with false measurements and weights are all come under the category of stealing.A yogi should shun away from conducing the above acts.

DHRITI
Dhriti means steadfast, unwavering and single minded. Inability and fear to take firm decision, lack of conviction to stand by the decision taken, incompatible  and confused thoughts, inferiority complex ought to be completely avoided. Speech should be clear and concise delivering the purpose without any unnecessary phrases and diplomacy. In addition to that, Yogic practioner should completely destroy the roots of procrastination and always align with discharging the duty vigorously.

DAYA
Daya is being compassionate, benevolent and kind hearted towards all beings. One should always empathize the emotions and feelings of others as if responding to one's own feeling while doing any activity. It is of prime importance for every yogic practitioner to show sympathy towards weak, impoverished, old people and the needy who is in distressed state. Daya can also be put in a beautiful phrase " Unconditional love" , the manouveir of expressing fondness from the depth of heart without any leaps and bounds, with zero expectations is believed to be the highest gesture of mankind. Also cultivate the deed of forgiving others who has ever harmed you in life and  restrain from callous, cruel and brutal actions and impressions.

KSHAMA
Kshama is patience, forbearance and calmness. Patience is one of the important quality, a yogic practitioner should possess while travelling in the path of yoga. Never ever hurry up in doing any work rather give in your hard work and time to accomplish it. Develop the attitude of tolerating pain and ill words from others, abstain from anger and be equanimous even in a disagreeable situation. Do not dominate others instead give them equal chance to showcase their expertise. Actively listen to your opponent in any conversation and think twice or thrice before delivering your opinion.

ARJAVA
Arjava is honesty and straightforwardness. Evade illegal, unlawful and inlegitimate actions. Abide by the rules and regulations of the society invariably. Be upright in your actions and do not give up your genuinity under any circumstances. Avoid backbiting instead tell face to face, the  forbidden and wrong  conduct of others.Always be bold to showcase your true self in any situation and shy away from being psuedo and  pretentious.

MITAHAR
Mitahar is moderation from eating and building a healthy relationship with food. Yogic practitioner should elude cold, stale, rotten, highly pungent, half cooked and very heavy food as it demands wastage of large amount of energy to digest, leading to ailments. A fresh and wholesome vegetarian diet vitalising and energising the body as well as pleasing the senses is recommended. Also, it is advisable to eat only when you are hungry. Hatha yoga prathipika says, one should eat food in such a way that half of the stomach is filled with solid food, next quarter with water and the remaining quarter left empty.

SAUCHA
Saucha is keeping one's physical, energy and mental body pure, flawless and unadulterated. Bath twice a day, wear laundered clothes and maintain personal hygiene for a clean physique. Also, verbally abstain from using harsh foul words. Practice Yoga kriyas and pranayama to clear the energy channel(nadis). Declutter gratuitous contemplation of mind by pondering over virtuous happenings, listening to vedic scriptures and practising meditation. On top of that, one should maintain a spic and span environment.

BRAMHACHARY
Bramhachary means a divine disciplinarian with vitality and vigour. Bachelors /spinster should not waste the vital energy by engaging in promiscuous actions. After marriage, life force should be utilised for the welfare and growth of the family. Loss of energy can be further cut down by avoiding superfluous and loud chit chats, Indulging in over exaggerated activities, lamentable company and wreckless travel.

Trishiki Brahmanopanishad says yama is 'Vairagya bhavana' which means ' a sense of conviction/ detachment' . Vigourous commitment and consistent application of yama is essential to achieve success.
Hari Om!

YOGIC PRACTICE - A COMPREHENSIVE GUIDE

Yoga is an age old tradition, an art, a science letting one dive deeper in to their own self and find the ultimate truth. Every aspect of Yoga has been carefully chiselled to deliver holistic health and wellness for the Mankind. An individual devoted solely to the practice of Asanas or Pranyama or Meditation or combination of all will reap best fruits of yoga if done in a right way. Herewith presenting the sine qua non of the yogic practices.

GURU THE ULTIMATE TEACHER
The foremost obligation to practise yoga is a very well aquainted Guru(teacher)! In Bhagavat Gita, Lord Krishna says  'such an enlightened Saint can impart knowledge unto you, because he has seen the truth'. Similarly, A yogic Guru Ought to have himself done the yoga practices in a righteous manner and be able to teach them precisely to students considering their Physical as well as Psychological framework and limitations. An impeachable wisdom on modern in addition to Yoga anatomy and physiology is vital as well. He/She should have studied the basic Yogic Scriptures and own a sound knowledge in the functions of Yogic practices on the Physical, Pranic(energy) and Mental body. The most important of all is that the teaching should be based majorly on any Yogic Traditions available or a Tradition created by the Guru himself/herself through years of practise.

DISCIPLINE IS THE KEY
A successful yogic practice, indeed needs a tireless adoption of rules and regulations. Yogic system illustrates ten Yama( Social Restraints) and Nyama ( Self Discipline) as imperative prior initiating Yogic Practices. A separate article describing them will be published soon. Now let's see general ethics one should follow in the course of his/her Yogic practices.
Time
Ideal time for Yogic practise is Brahma Muhurtham implies  'duration of spiritual knowledge' 4AM to 6AM and 4PM to 6PM. If this time is not suitable, one can perform yogic practices any time of the day after 4 hours of solid food, 2 to 3 hours of  light meal and 1 hour of light snack. Meditation don't have above restrictions provided the food taken doesn't derange one's practise.
Place
Open space devoid of bugs with fresh air in the pleasing early morning or evening sunlight will be well appreciated for yogic practices. In case of any difficulty, practice can be carried out indoor provided there is enough space to move your limbs around with facilities for proper ventilation. Fan can be switched on with minimal speed or Air Conditioning in fan mode, in case of any suffocation. It is advisable to do in the same place everyday, as the positive vibrations created engender further enhancement of Yogic practices.
Attire
Any comfortable clothing letting one move the body in free flow without any obstruction. Fabric which is breathable, laundered and dirt free preferably cotton is applauded.
Yoga Mat
Rubber, cotton, Jute Yoga mats of ideal size 6 feet length and 2 feet breadth is available ubiquitous in the market. In case if it is not affordable, well cleaned bedsheets/ blankets can be utilized. Implementation of Yogic practices directly on the floor without any mat facilitates the electromagnetic energy gained by the body getting stripped off straight into the earth.
Consistency
Strong conviction of enforcing Yogic practices each and every day without fail is essential. Fragmented execution of the same will never yield any merit in one's life. As the quote says 'Finest art is the practise of hand; the eloquence in literature is the practice of tongue', one should always commited towards his/ her practice to get expertise in Yoga.
Avoid Comparison
Never ever compare yourself with any yogic practitioner as every individual's body proportion, energy distribution, thinking pattern is absolutely asymetrical. One can definitely get inspiration from greatest achievers in Yoga, but should always carve a path which suits them the best to achieve the goal. Constantly, assess the constructive and destructive impact on yourself after every Yoga session. Accordingly, discuss with your Guru to modify your yogic practice inorder to proliferate the virtues and lessen the vices.

YOGA ASANAS
The word Asana connotes 'seat' or 'table'. The indispensible feature of a table is its firmness and equilibrium which further conveys an ideal Yoga Asana should have minimum movements with equal distribution of weight maintaining right body alignment. Eighty four lakh Asanas have been fabricated depicting the form of each and every living creatures in this universe which is concentrated in to 84 basic and fundamental Yoga postures to keep oneself hail and healthy.
How to start
It is crucial to loosen all the joints and release muscular tension in the body by doing loosening exercises for 48 days before the commencement of Yoga Asana practise. Any loosening exercise regime can be followed as per the instructions of your Guru. Few leading yogic exercises are Pawanamuktasana Series from Bihar School of Yoga, Sukshma Vyayama of Dhirendra Brahmachari, Simplified Physical Exercises from Simplified Kundalini Yoga. Additionally, Sectional breathing exercises(Vibhaga Pranyama) comprising Diaphragmatic, Thoracic and Clavicular breathing as well as Full Yogic breathing  should be done meticulously to correct the breathing pattern and prepare oneself for Pranayama practise.On successful completion of this period, Surya Namaskar and Yoga Asanas can be gradually included in the practise.
Stay and Breath
Breath has the supreme competency to pervade and nourish Corporal, Life Force and Psychological layer( Annamaya, Pranamaya and Manomaya kosha) of human beings and remove discrepancies in them which may prevail as disease in future. Surya Namaskar and all the asanas are designed with an appropriate breathing pattern. Any Yoga Asana practise abandoning breath will be merely a physical exercise posing unnecessary stress and tension in the body which could possibly end up in muscle spasm, muscular and ligament tear and spinal injuries. After getting into any Yoga asana, one should slowly increase the duration of stay up to one minute, as it is the time taken by the blood to reach all parts of the body and venous flow back to the heart on an average. Taking deep breath while staying in Asana improves vital capacity of lungs, increases venous flow achieving maximum efficiency of circulatory system, activates endocrine glands, Strengthens Nervous System, tones the Muscular system, Boosts the immune system and nurtures overall vigour and vitality of the body.
Relaxation
It is of paramount importance to relax after performing Suryansmaskar and between every asanas whenever the body gets heated up and respiration fastens for at least 10 Seconds to maximum 2 minutes. Successive implementation of Yoga asanas without any break may lead the breath to collapse, generating fatigue and superfluous strain in the body paving way for injuries. Savasana at the end of Yoga Asana practise session is influential as well to calm down the breath relaxing the entire body from the healthy stress created, actuating Parasympathetic Nervous system.

PRANAYAMA
Prana is the life force or cosmic energy, the source of livelihood for all the creatures in the universe and ayama entails regulation. Breath is the only tool to acess life force in the body and so pranayama is essentially a methodology regulating pranic energy by manipulation of  Inhalation, Exhalation and retention of breath. Totally 72000 pranayama is available, in that only eight is in predominant practice at present. Kapalbhati clears the lower respiratory system, Bhastrika clears upper respiratory system, Shitali and Shitkari cools down the body, Bhramari soothes the nervous system, Ujjayi expands the pranic energy and finally, Eka Nadi Shuddhi and Sukapurva Pranayama cleanses the Nadis(subtle channel carrying pranic energy in the body) and initiates spiritual evolution.
Posture
Pranamaya should be done in any seated Yogic posture say Siddhasana, Padmasana, Sukhasana, Vajrasana, keeping the back and neck in straight line. In case of any difficulty, one can sit on a pillow or lean against the wall to maintain the straight posture. Relaxed body and mind is conducive for a good pranyama practise
When to do
Pranayama can be done in the beginning, middle and end of the yoga session. Pranayama in the beginning of class  pacify the agitation and distractions, letting one focus throughout and  in the middle of the class to ward off the fatigue forged from the Asana practise. Pranayama, after final relaxation is the traditional method of practise where the whole of nadis accentuated from the Yoga Asana practise let the pranic energy travel to the knook and corner of the body nourishing 37 trillion cells.

MEDITATION
Meditation is the practise of disolving constantly occuring thought pattern of the mind.  Meditation is exercised in the following steps,
Dharana
Dharana is the concentration of mind on an any object. Here, the wandering mind is constantly engaged to bring it back to concentration.
Dhyana
Dhyana is the concentration of mind on any object uninterruptedly for long period of time. Continuous practise of Dharana results in the Dissolution of thoughts.
When to do
Meditation is preferably done after pranayama practise for minimum 20 minutes in any seated yogic posture mentioned in the pranayama section above.
Be an observer
During initial days of Meditation practise,  there will be pile of thoughts convulse in the mind. Don't react to any of them, after a period of time thoughts will slowly come down. Do not develop a distaste whenever a thought arises during Meditation and excitement when one is able to concentrate well, as it may end up in unnecessary expectations, ruining one's mental poise.  Be a complete observer without any response and equanimous between a storm and calm are the two important mantras of a successful meditator.

Doing one Asana or a single Pranayama in a right way is more efficient than doing hundreds of yogic practices in a faulty manner. My sincere prayers for all Yogic practioners out there to dwelve deeper and deeper in their own practice laying a foundation for happier and healthier society.
Hari Om!

MODUS OPERANDI FOR A SERENE AND TRANQUIL MIND BY PATANJALI

Vanakkam!!! I truly regret for such a late post. When I was reading through Yoga Sutra, one of the significant yogic text written by Patanjali, I have come across a beautiful statement which I really wish to share as many as I can. Trust me it is a life changer provided if you follow it.

Let me put forth the verse here

“Maitrikaruna- muditopekshanam

 Sukhadukha- punyapunyavisayanam

 Bhavanatah- cittaprasadanam”

Though the above verse looks very tiny, the depth and the meaning of each and every word, the way the words are coined together is unfathomable!!

MAITRI AND SUKHA:

Maitri - Friendship

Sukha - Happiness/contentment

Get yourself associated with people who are very happy and content in life. Always feel happy for anyone who you come across have achieved or won or received the best thing in his life, never jealous of them and not under any circumstance compete with them. Let all the good habits of happy people inspire as well as aspire you. You are your own competitor!! Work hard to get yourself better and better every day.  

KARUNA AND DUKHA:

Karuna -  Compassion/Love

Dukha -  Sorrow/Dejection

Feel compassionate towards the one who is going through very tough time in life and be supportive to them to get through the worse situation. Make sure on no occasion, one should get delighted on other’s despair.

MUDITA AND PUNYA:

Mudita - Happiness/Ecstasy

Punya - Virtue/Righteousness

Express beatitude towards the one who is doing a morally good act and being upright in any activity he/she does. Learn to inculcate the righteous behaviour of the virtuous being in your life and practise them incessantly till it becomes a part of you.

UPEKSHA AND APUNYA:

Upeksha - Indifference/Apathy

Apunya -  Vice/Evil

Show apathy towards the one who is involved in vicious actions, exhibits wrong behaviour and entailed in wickedness. Swami Sivananda says “The very act and thought of the covetousness needs to be punished but not the one who committed it”. The vicious person can be punished for his wrong doing, but not even a single adverse thought about the person should be registered in our mind and be indifferent towards them.

Bhavanataka - Constant Practise

Chitta -  Mind

Prasadanam - Pleasant

The above mentioned four methodologies need to be practised consistently to achieve peaceful, calm and serene mind.

Our mind was trained in a habit pattern of getting jealous and greedy towards a happy being, ecstatic and euphoric on other’s misery and sorrow, discourage and demotivate the virtuous act and abuse and derogate the one who does the vicious action which leads us towards more disturbed and disorganised mind veiling the true happy nature of us. I would say ceaseless practise is the only way to get out of this habit pattern. Never give up even if you fail. I do fail at times, but I am all geared up to travel towards a more serene and calm mind. I would like you also to join my journey.

Thank you!!

THE LORD OF LIGHTS - SALUTATIONS AND PROSTRATIONS ON TO THEE!!!!

Sun is the star present at the center of the solar system with all the other planets revolves around it in elliptical pathways. According to Bible, when God created this Earth, he uttered "Let there be Light”, which is nothing but the aurora of Sun!! I wonder without the radiance of this celestial body, where does the globe get its illumination from. Indeed, the creatures of this beguiling planet go blind with a pair of magnificent eyes eluding the opportunity to appreciate the beauty of the Mother Nature.

Not only the destroyer of darkness, the spiritual light residing in the solar orb is the primary source of energy for us. We get the energy we need for living from the solar energy received by chlorophyll and stored in the plants or from the flesh of animals that eat the plants. The energy we obtain form coal or oil is solar energy trapped by chlorophyll in plant life, millions of years ago. We live by the sun through the agency of chlorophyll (taken from Autobiography of a Yogi, pg.no:451).

Though the world portrays this cosmic egg as a male, I could feel the warmth of a mother’s love at the bosom of her infinite rays. She kiss us every day with her sunshine, nourish us with food, provide us adequate oxygen to breath, protect us from many life threatening micro organisms, bestow us a healthy body and the list goes on. My entire life on this earth will not be enough to unfold the immeasurable love she is showering on us!!    

An illustration of how Sun protect us like a Mother

                   

SURYA NAMASKAR – THE HIGHEST SALUTATION TO SUN GOD

                                  Darkness diminishes, Luminescence unleashes

                                   Flora flourishes, Fauna nourishes

                                   Mortal cherishes at the dawn of thee

                                   Oh Sun god! Salutations onto thee!!

Surya namaskar is the yogic method of giving tribute to this holy star, the ruler of lights. It is handed down to us from great Sages of Vedic age. There is a saying “ Namaskara Priya Suryah”, which means salutation is beloved of Sun. Hindus traditionally worship Sun everyday in the morning to seek his blessings for a healthy body. The science of yoga insists that good physical health is very essential for one’s spiritual progress and hence Surya Namaskar, a sequence of twelve positions of prostration, has been fabricated to increase the vitality and vigour of solar energy in the body, ensuring sound physical health. All postures of Surya Namaskar are chiseled in such a way that each position counteracts the previous one and alternatively contracting and expanding the chest, to regulate the breathing. Every posture is accompanied with a mantra which can be chanted either physically or mentally. Each mantra incorporates twelve different names of sun preceded by one of the six bija mantras. The chanting of first six mantras initiates the upward movement of powerful vibrations of energy from Mooladhara to Ajna chakra, where as the recitation of remaining six mantras brings the downward movement of energy from higher chakra to lower chakra activating the internal organs during the practice of Surya Namaskar.

Consistent practice of this graceful sequence will ward off all the impurities of body and mind and makes one fit for the practice of Yoga Asanas and the other higher limbs of Yoga. One can reap the best fruits of Surya Namaskar when practiced during early hours of morning, facing the direction of Sunrise. Like twelve hours in day where the heat of Sun varies for every hour between Sunrise and Sunset, body temperature changes while flowing through each position of this age old method of practice. Let the mind bend, arch, bow down and flow along with your physical body for the rhythm of your breath to quench the ambrosial nectar of this Divine Yogic practice!!!

“No asana practice is complete without Sun worship. Without its focusing of mental energies, yoga practice amounts to little more than the gymnastics and, as such, loses its meaning and proves fruitless. Indeed, the Surya Namaskar should never be mistaken for mere physical exercise – for something incidental, that is, it simply precedes the asanas of yoga”, Sri K. Pattabhi Jois

PRACTISE OF SURYA NAMASKAR

POSITION1: PRANAMASANA (Prayer pose)

Stand upright with the feet together

Join your palms together in Namaskar Mudra in front of Solar plexus

Breathing: Normal Breathing

Mantra: Om Hraam Mitraya Namaha (Salutations to the friend of all)

Awareness: 

Physical - on the chest area

Spiritual- Anahata Chakra

POSITION2: HASTA UTTHANASANA (Raised arm pose)

Separate the hands

Raise and stretch both arms

Arch back with your arms stretched by the side of your ears and drop your head back

Breathing: Inhale

Mantra: Om Hreem Ravaye Namaha(Salutations to the shining one)

Awareness:

Physical- on the stretch of the abdomen and expansion of chest

Spiritual- Vishuddhi chakra

POSITION 3: PADAHASTASANA ( Hand to Feet pose)

Bend forward from the hips and place the palms on either side of the feet or grab your heels

Bring the forehead as closer to the knees

Keep the knees straight

Breathing: Exhale

Mantra: Om Hroom Suryaya Namaha(Salutations to you who, induces activity)

Awareness:

Physical- on the back and pelvic region

Spiritual- Swadhisthana chakra

POSITION 4: ASHWA SANCHALANASANA (equestrian pose)

Take your right leg back, keep your right toe and knee on the floor.

At the same time, bend the left knee, left foot placed in the same position with finger tips placed on either side of the left foot.

The head should be tilted backward with lower back arched.

Breathing: Inhale

Mantra: Om Hraim Bhanave Namaha (Salutations to you, who illumines)

Awareness:

Physical- on the stretch from the thigh through the lower back and on the eyebrow center while balancing

Spiritual- Ajna chakra

POSITION 5: PARVATASANA (Mountain Pose)

Place the palms down and bring the left leg back placed closer to the right leg

Simultaneously lift the tail bone up and lower your head between the arms with shoulder blades pushed away

Arms and legs should be straight with heels pressed down

Breathing: Exhale

Mantra: Om Hraum Khagaya Namaha (Salutations to you, who moves quickly in the sky)

Awareness:

Physical: on the stretch of the hamstrings, calves, shoulders and neck and on the relaxing hip

Spiritual: Vishuddhi chakra

POSITION 6: ASHTANGA NAMASKARA (Salute with eight parts)

Lower your knee, chin and chest on the floor with palms placed on the either side of shoulders

Legs together with balls of the feet pressing the floor

Buttocks, hip, abdomen should be raised

Breathing: The breath is held out in this pose (no respiration)

Chakra: Om Pushne Namaha (Salutations to the giver of strength)

Awareness:

Physical- on the abdominal region

Spiritual- Manipura chakra

POSITION 7: BHUJANGASANA (Cobra pose)

Glide your shoulders forward and arch back with your heels together and toes stretched down

Shoulders pushed away, elbows can be either bent or straight according to the individual’s flexibility with the hip bone pressed towards the floor

Head should be dropped back

Breathing: Inhale

Mantra: Om Hraam Hiranya Garbhaya Namaha (Salutations to the Golden, Cosmic Self)

Awareness:

Physical-On relaxation of the spine

Spiritual- Swadisthana chakra

POSITION 8: PARVATASANA (Mountain pose)

Press your palms, lift your hip up and press your heels down to mountain position

Breathing: Exhale

Mantra: Om hreem Marichaye Namaha (Salutations to the lord of dawn)

Awareness:

Physical: on the stretch of the hamstrings, calves, shoulders and neck and on the relaxing hip

Spiritual: Vishuddhi chakra

POSITION 9: ASHWA SANCHALANASANA (equestrian pose)

Bring your right foot in the front in between the palms and keep your left toe and knee down

At the same time bend the right knee with finger tips place on the either side of your right leg

Arch the lower back and head tilted back

Breathing: Inhale

Mantra: Om Hroom Adityaya Namaha (Salutations to the son of Aditi, the Cosmic Mother)

Awareness:

Physical- on the stretch from the thigh through the lower back and on the eyebrow center while balancing

Spiritual- Ajna chakra

POSITION 10: PASAHASTASANA (Hand to foot pose)

Bring the left foot forward by the side of your right foot

With palms placed by the side of your legs or grab your heels and forehead touching your knee

Breathing: Exhale

Mantra: Om Hraim Savitre Namaha (Salutations to the Lord of Creation)

Awareness:

Physical- on the back and pelvic region

Spiritual- Swadhisthana chakra

POSITION 11: HASTA UTTHANASANA (Raised arms pose)

Raise the torso and stretch the arms above the head with arms shoulder width apart

Arch the lower back, open the chest and drop the head back

Breathing: Inhale

Mantra: Om hraum Arkaya Namaha (Salutations to you who is fit to be praised)

Awareness:

Physical- on the stretch of the abdomen and expansion of chest

Spiritual- Vishuddhi chakra

POSITION 12: PRANAMASANA (Prayer pose)

Bring your palms in Namaskar Mudra in front of your chest

Breathing: Exhale

Mantra: Om Hraha Bhaskaraya Namaha (Salutations to you who leads to the enlightenment)

Awareness:

Physical – on the chest area

Spiritual- Anahata Chakra

POSITION 13 to 24:

The twelve positions of Surya Namaskar are practiced twice to complete one round. Positions 1 to 12 constitute half a round. In the second half, the same positions are repeated with the following two changes

1. In Position 16, Instead of the right foot, bring the left foot back

2. In Position 21, bring the left foot in the front in between the palms, instead of right leg

Thank you!!