THE YOGA MUDRAS AND ITS BENEFITS !

THE YOGA MUDRAS

THE PHYSICAL BODY IS MADE UP OF FIVE ELEMENTS NAMELY- AIR, WATER, FIRE, EARTH, AND AAKASH. IMBALANCE OF THESE ELEMENTS DISRUPTS THE IMMUNITY SYSTEM AND CAUSES DISEASE.

DEFICIENCIES IN ANY OF THESE ELEMENTS CAN BE MADE UP BY CONNECTING ONE PART OF THE BODY WITH ANOTHER IN A PARTICULAR MANNER THROUGH MUDRAS.

WHEN FINGER REPRESENTING AN ELEMENT IS BROUGHT INTO CONTACT WITH THE THUMB, THAT ELEMENT IS BROUGHT INTO BALANCE. THEREFORE, THE DISEASE CAUSED BY THE IMBALANCE IS CURED. MUDRAS START ELECTROMAGNETIC CURRENTS WITHIN THE BODY WHICH BALANCE VARIOUS CONSTITUTING ELEMENTS AND RESTORE HEALTH. THE JOINING OF FINGERS CREATES AN EFFECT ON THE HUMAN BODY.

FIVE FINGERS FOR

FIVE ELEMENTS

THUMB - FIRE
INDEX - AIR
MIDDLE - AAKASH
RING - EARTH
LITTLE - WATER

ABHAYA MUDRA

ABHAYA MEANS "FEARLESS". ABHAYA MUDRA REPRESENTS PROTECTION, PEACE, BENEVOLENCE, AND DISPELLING OF FEAR.

SEQUENCE

RAISE BOTH YOUR HANDS TO THE SIDES OF YOUR HEAD.
TOUCH THE FOREFINGER TO TIP OF THUMB (JUST AS IN GYAN MUDRA)
HOLD THE HAND VERTICALLY STRAIGHT BY THE SIDES.

BENEFITS

MIND BECOMES FEARLESS.
GIVES A FEELING OF COURAGE AND STRENGTH.

GYAN MUDRA

GYAN MEANS "KNOWLEDG". IT IS THE GESTURE OF KNOWLEDGE. THIS MUDRA IS CONSIDERED TO BESTOW INTELLIGENCE AND WISDOM AS ITS NAME SUGGESTS.

SEQUENCE

JOINT THE TIPS OF THE FOREFINGER AND THE THUMB.
HOLD TOGETHER GENTLY FOR AT LEAST 15 TO 20 MINUTES.

BENEFITS

BESTOWS INTELLIGENCE AND WISDOM.
PURIFIES THE MIND OF THE PRACTITIONER.
CURES MANY MENTAL AILMENTS.
GIVES A FEELING OF JOY.
CURES INTOXICATION AND ADDICTIVE HABITS.

LINGA MUDRA

LINGA OR "AUGUSTHA" MEANS "PHALLUS". THUMB IS A SYMBOL OF MASCULINITY.

SEQUENCE

JOIN BOTH THE PALMS.
INTERLACE FINGERS OF BOTH THE HANDS.
EXTEND ONE THUMB UPWARDS.
ENCIRCLE EXTENTED THUMB WITH THE INDEX FINGER AND THE THUMB OF THE OTHER HAND.

BENEFITS

THIS MUDRA GENERATES HEAT IN THE BODY AND THUS, WHILE IT "BURNS" AWAY ACCUMULATED PHLEGM IN THE CHEST, IT ALSO MAKES THE BODY MORE RESILIENT TO THE COLD.
IT HELPS IN INCREASING DYNAMISM IN A PERSON.
PERSONS WITH BILIOUS TEMPERAMENT SHOULD PRACTICE THIS MUDRA UNDER THE GUIDANCE OF AN ABLE AND EXPERIENCED PERSON.
CHRONIC COLD IS EASILY CURED.
IT BURNS UNWANTED CALORIES IN THE BODY, THUS REDUCING OBESITY.

MRITASANJEEVANI MUDRA

SEQUENCE

FOLD THE INDEX FINGER (FOREFINGER) ON THE PAD OF THUMB.
PRESS THEFOREFINGER GENTLY ON THE PAD.
TOUCH THE FORE PART OF THIRD (LONGEST) FINGER AND FORE PART OF FOURTH (RING) FINGER WITH THE FORE PART OF THUMB.

BENEFITS

THIS MUDRA STRENGTHENS THE HEART AND IS FOCUSED TO BE USEFUL IN ALL HEART AILMENTS.
IT HELPS NORMALIZE BLOOD PRESSURE.
THIS MUDRA HAS ALSO BEEN FOUND TO INCREASE SELF-CONFIDENCE

THE EIGHT LIMBS OF YOGA

YAMA - MORAL OBSERVANCES FOR INTERACTIONS WITH OTHERS
NIYAMA - MORAL OBSERVANCES FOR INTERACTIONS WITH YOURSELF
ASANA - POSTURES
PRANAYAMA - BREATHING
PRATYAHARA - SENSORY INHIBITION
DHARANA - FOCUS
DHYANA - MEDITATION
SAMADHI - BLISSFUL ABSORPTON OF ONE'S INDIVIDUAL CONSCIOUSNESS IN THE ESSENCE OF GOD.

ASANA

ASANA IS ONE OF THE EIGHLT LIMBS OF YOGA. ASANA MEANS STAYING OR ABIDING. IT IS THROUGH ASANAS THAT AN INDIVIDUAL ACHIEVES THE UNITY OF BODY AND MIND.

WHEN THE PERSON IS PERFORMING AN ASANA THERE IS A CORRESPONDING MENTAL BALANCE BETWEEN HIS MOVEMENTS AND STILLNESS. IN HIS FAMOUS YOGA SUTRA, PATANJALI SAYS THAT EACH POSTURE REFLECTS A MENTAL ATTITUDE, WHITHER THAT ATTITUDE BE ONE OF EACH POSTURE REFLECTS A MENTAL ATTITUDE, WHETHER THAT ATTITUDE BE ONE OF SURRENDER, ORTHE STRENGTHENING OF THE WILL OF THE CREATION OF A PHYSICAL PRAYER WITH THE BODY. THROUGH THE PERFORMANCE AND PRACTICE OF DIFFERENT ASANAS, ONE IS ABLE TO LEARN THE HANDLING OF DIFFICULT SITUATIONS. THIS IS POSSIBLE BECAUSE WE ARE IN A BETTER POSITION TO KNOW OUR BODY. WE HAVE ALREADY MENTIONED THAT THE GREATEST ADVANTAGE OF ASANA IS THAT IT HELPS US GET USED TO DIFFERENT SITUATIONS BE ABLE TO COPE WITH DIFFERENT DEMANDS.

ANOTHER IMPORTANT ASPECTOF ASANA IS THAT IT CAN TEMPORARILY BRING PEACE AND FREE THE MIND OF ALL WORRIES. THE QUIETING OF MIND PROMOTES THE BALANCING OF THE MENTAL FUNCTIONS OF THE INDIVIDUAL. THE SOOTHING EFFECT OF ASANAS OF THE BRAIN HAS BEEN VERIFIED BY EEG DATA OF BRAIN DURING MEDITATION. IT PROVES THAT ASANAS HAVE GREAT HEALING IMPLICATIONS.

DHARANA

DHARANA IS THE SIXTH LIMB OF ASHTANGA YOGA. IN LITERAL TERMS, THE WORD "DHARANA" MEANS UNBENDING CONCENTRATION OF MIND". THE MAIN IDEA UNDERLYING DHARANA IS THE CONCENTRATION OR FOCUS OF ATTENTION IN ONE DIRECTION OR ONE OBJECT. DHARANA IS FORM OF MEDITATION WHICH COULD BE CALLED RECEPTIVE CONCENTRATION. WITH THE HELP OF DHARANA A SET OF CONDITIONS ARE CREATED THROUGH WHICH MIND FOCUSED ATTENTION IN ONE DIRECTION AND OBJECT RATHER THAN CONCENTRATING IN MANY DIRETIONS.

DHARANA AIMS AT FIXING THE MIND BY GETTING IT FOCUSED UPON SOME STABLE ENTITY. THOUGH IT IS EASIER SAID THAN DONEBUT AFTER STARTING WITH SMALL STEPS ONE CAN ACHIEVE THE DESIRED RESULT. ROLLING THE EYES UPWARD AND DOWNWARD TO GET CONCENTRATION ONE BY ONE IN ONE DIRECTION AFTER ANOTHER IS A GOOD METHOD TO START THE CONCENTRATION PRACTICE. ANY OBJECT SELECTED FOR PRACTISING DHARANA HAS NOTHING TO DO WITH THE MEDITATION PART. THIS IS JUST TO STOP THE MIND FROM WANDERING THROUGH MEMORIES, DREAMS, OR REFLECTIVE THOUGH-BY DELIBERATELY HOLDING IT SINGLE-MINDEDLY UPON SOME APPARENTLY STATIC OBJECT.

AFTER BEING PURIFIED BY YOGA PRACTICE, THE MIND IS ABLE TO CONCENTRATE MORE ON ONE SUBJECT OR POINT. AFTER REACHING SUCH POSITION AN INDIVIDUAL IS READY TO UNLEASH GREAT POTENTIAL FOR INNER HEALING. IF THE YOGI CHOOSES TO FOCUS ON A CENTRE (CHAKRA) OF THE INNER ENERGY FLOW, HE OR SHE CAN DIRECTLY EXPERIENCE THE PHYSICAL AND MENTAL BLOCKS AND IMBALANCES THAT REMAIN IN HIS OR HER SYSTEM. THIS ABILITY TO CONCENTRATE DEPENDS ON EXCELLENT PSYCHOLOGICAL HEALTH AND INTEGRATION AND IS NOT ESCAPE FROM REALITY, BUT RATHER A MOVEMENT TOWARDS PERCEPTION OF ITS TRUE NATURE.

DHYANA

DHYANA IS THE SEVENTH LIMB OF ASHTANGA YOGA. DHYANA MEANS WORSHIP, OR PROFOUND AND ABSTRACT RELIGIOUS MEDITATION. IT IS PERFECT CONTEMPLATION. IT INVOLVES CONCENTRATION UPON A POINT OF FOCUS WITH THE INTENTION OF KNOWING THE TRUTH ABOUT IT. DURING DHYANA, THE CONSCIOUSNESS IS FURTHER UNIFIED BY COMBINING CLEAR INSLIGHTS INTO DISTINCTION BETWEEN OBJECTS AND BETWEEN THE SUBTLE LAYERS OF VEILS THAT SURROUND INTUITION.

WE LEARN TO DIFFERENTIATE BETWEEN THE MIND OF THE PERCEIVER. THE MEANS OF PERCEPTION, AND THE OBJECTS PERCEIVED, BETWEEN WORDS, THEIR MEANINGS, AND IDEAS, AND BETWEEN ALL THE LEVELS OF EVOLUTION OF THE NATURE. WE REALIZE THAT THESE ARE ALL FOCUSED IN AN UNDIFFERENTIATED CONTINUM. ONE MUST APPREHEND BOTH SUBJECT AND OBJECT CLEARLY IN ORDER TO PERCEIVE THEIR SIMILARITIES, FOR A CLEAR GRASP OF REAL IDENTITY OF TWO APPARENTLY DIFFERENT THINGS REQUIRES A CLEAR GRASP OF THEIR SEEMING DIFFERENCE. THUS DHYANA IS APPREHENSION OF REAL IDENTITY AMONG OSTENSIBLE DIFFERENCE.

NIYAMA

NIYAMA IS SANSRIT WORD MEANING RULES OF LAWS. THESE ARE THE RULES PRESCRIBED FOR PERSONAL OBSERVANCE. LIKE THE FIVE YAMAS, THE NIYAMAS ARE NOT EXERCISES OR ACTIONS TO BE SIMPLY STUDIED. THEY REPRESENT FAR MORE THAN AN ATTITUDE. COMPARED WITH THE YAMAS, THE NIYAMAS ARE MORE INTIMATE AND PERSONAL. THEY REFER TO THE ATTITUDE WE ADOPT TOWARDS OURSELVES.

THE MUDRAS AND ITS BENEFITS

PRITHVI MUDRA

PRITHVI MEANS "EARTH". THIS MUDRA HELPS BALANCE THE EARTH ELEMENTS IN THE BODY.

SEQUENCE

PLACE THE TIP OF THE RING FINGER (THIRD FINGER) ON TOP OF THE TIP OF THE THUMB.
EXTEND ALL THE OTHER FINGERS.
KEEP THEM COMFORTABLY STRAIGHT AS POSSIBLE.

BENEFITS

NORMALIZES BODY EQUILIBRIUM.
HELPS REMOVE PHYSICAL WEAKNESS.
INCREASES TOLERANCE AND PATIENCE.
HELPS ALL WHO PRACTICE SPIRITUAL MEDITATION.

PURNA GYAN MUDRA

THIS IS THE MUDRA OF LORD BUDDHA. IT CLEARS THE AURA IN THE SUBTLE ASTRAL BODY.

SEQUENCE

SIT CROSS-LEGGED.
KEEP BOTH HANDS IN GYAN MUDRA POSTURE.
NOW KEEP RIGHT HAND NEAR CHEST REGION.
KEEP LEFT HAND NEAR KNEE REGION.

BENEFITS

THIS MUDRA IMPROVES MEMORY TO A GREAT EXTENT.
IT SOOTHES IRRITABLE TEMPERAMENTS.
THE MUDRA BESTOWS INTELLIGENCE AND WISDOM.
IT CAUSES ELECTRICAL CHANGES IN THE ELETROMAGNETIC ACTIVITY OF THE BRAIN LEADING TO INCREASED CLARITY AND UNDERSTANDING.

SHUNYA MUDRA

"SHUNYA" MEANS "ZERO" OR "SKY" (SKY IS CONNECTED WITH THE HIGHER FORCES - WITH THE "UPPER PERSON" WITH HEAD)

SEQUENCE

LOWER THE MIDDLE FINGER AND PLACE FINGER PAD ON THE FLESHY MOUND AREA OF YOUR THUMB.
COVER IT WITH YOUR THUMB.
EXTEND INDEX, RING AND LITTLE FINGERS.

BENEFITS

THIS MUDRA IMPROVES IMPAIRED HEARING.
IT CURVES EARACHES IN MINUTES.
IT ALSO HELPS IN NAUSEA, VERTIGO, AND TRAVEL SICKNESS.

SURYA MUDRA

"SURYA" MEANS "SUN". SUN IS THE SOURCE OF ENERGY. VIRTUE OF ITS ENERGY IS PRESENT IN ALL LIVING BEINGS. SURYA MUDRA ATTRACTS ENERGY OF THE SUN.

SEQUENCE

TOUCH THE (RING) THIRD FINGER TO THE PAD OF THUMB.
PRESS THE THUMB GENTLY OVER THIS (RING) THIRD FINGER.
KEEP THE OTHER FINGERS ALOOF.

BENEFITS

THIS MUDRA DECREASES EARTH ELEMENT IN BODY.
IT CURES MENTAL HEAVINESS.
IT ALSO REDUCES BODY FAT.
THE MUDRA IS GOOD FOR WEIGHT LOSS.

VARUNA MUDRA

"VARUNA" MEANS "WATER". IT BALANCES THE WATER ELEMENT IN THE BODY.

SEQUENCE

TOUCH THE FORE PART OF THE SMALLEST FINGER TO THE FORE PART OF THUMB.

BENEFITS

REGULAR PRACTICE OF THIS MUDRA BALANCES WATER ELEMENT IN THE BODY.
THIS MUDRA ENHANCES PHYSICAL BEAUTY.
IT DECREASED DRYNESS IN SKIN AND BODY.
IT IS BENEFICIAL IN CONTROLLING COUGHS, COLDS, ASTHMA, PARALYSIS, VIBRATION, SINUSES, AND LOW BLOOD PRESSURE.

VAAYU MUDRA

"VAAYU" MEANS "AIR". THIS MUDRA HELPS BALANCE THE AIR ELEMENTS IN THE BODY.

SEQUENCE

FOLD THE INDEX FINGER (FOREFINGER) ON THE PAD OF THUMB.
PRESS THE FOREFINGER GENTLY ON THE PAD.
KEEP THE OTHER FINGERS ALOOF.

BENEFITS

HELPS IN ALL NERVOUS AILMENTS.
HELPFUL IN PAINS AND ACHES.
SPECIFIC MUDRA FOR PATIENTS OF CELEBRAL PALSY AND PARKINSON'S AILMENTS.

HOW TO START YOGA?

WHILE STARTING A YOGA PRACTICE WITHOUT THE SUPPORT A QUALIFIED YOGA TEACHER IS NOT RECOMMENDED, WE ACKNOWLEDGE THAT MANY PEOPLE DO NOT HAVE ACCESS TO A TEACHER DUE TO LOCATION OR TIMES OF CLASSESS. HOWEVER, THESE PAGES HAVE BEEN PUT TOGETHER TO HELP YOU START A YOGA PRACTICE.

GOALS

WHILE IT IS GOOD TO HAVE GOALS FOR YOUR YOGA PRACTICE (BUILD STRENGTH, REDUCE STRESS, OBTAIN FLEXIBILITY, LOSE WEIGHT), IT IS NOT GOOD TO BE FOCUSED ONLY ON OBTAINING THEM. YOGA ISA PROCESS, AND SOMETIMES THIS PROCESS CAN BE VERY SLOW. USE YOUR GOAL TO HELP SELECT TYPE AND LEVEL OF POSTURES YOU WISH TO PRACTICE.

PRECAUTIONS

PLEASE READ THE CONTRA-INDICATIONS FOR EACH POSTURE BEFORE DOING THEM. MENSTRUATION, PREGNANCY, HIGH BLOOD PRESSURE AND INJUIRES TO THE KNEES, SHOULDERS, AND NECK ARE ALL CONDITIONS WHERE CERTAIN POSTURES MUST BE AVOIDED AND SPECIAL CARE MUST BE TAKEN IN ALL POSTURES.

IF YOU HAVE MEDICAL PROBLEM, YOU SHOULD CHECK WITH YOUR HEALTH CARE PROFESSIONAL BEFORE STARTING YOGA PRACTICE.

VARIATIONS AND MODIFICATIONS

THE INSTRUCTIONS AND PICTURES OF THE YOGA POSTURES ARE THE GOAL AS TO WHERE YOU ARE GOING TOWARDS, NOT TRYING TO BE. EXPERIMENT AND EXPLORE DIFFERENT POSITIONS AND ALIGNMENT TO MAKE THE POSTURE WORK FOR YOUR BODY.

INTENSITY

THREE WAYS

HOLD POSTURES FOR LONGER AND LONGER PERIODS OF TIME.
SLOWLY BUILD YOUR PRACTICE UP TO MORE ADVANCED AND CHALLENGING POSTURES.
MOVE QUICKLY BETWEEN POSTURES.

DURATION

YOUR DAILY PRACTICE SHOULD BE BETWEEN 15 TO 90 MINUTES LONG AND DONE 3 TO 6 TIMES PER WEEK DEPENDING ON YOUR SCHEDULE, GOALS AND ABILITY.

POSTURE SELECTION

CHOOSE TO PRACTICE POSTURES THAT YOU FEEL THAT YOU CAN DO THEM. THE POSTURES DONE ON THE FLOOR ARE GOING TO EASIER THAN THE STANDING POSTURES ARE THEY DO NOT REQUIRE AS MUCH STRENGTH OR BALANCE. ALSO, THE POSTURES THAT HAVE BEEN RECOMMENDED DO HOLD TIMES ARE GOING TO BE EASIER TO DO.

CLOTHES

LOOSE COMFORTABLE CLOTHING OR TIGHTS/UNITARDS WORK BEST. ITS IMPORTANT TO WEAR SOMETHING THAT WILL NOT RESTRICT YOUR MOVEMENT.

DIET

IT IS NOT ADVISABLE TO EAT OR DRINK RIGHT BEFORE YOGA PRACTICE (ESPECIALLY IF YOU ARE PRATISING INVERSIONS). EAT 1 TO 3 HOURS BEFORE AND DRINK ONLY SMALL AMOUNTS OF WATER BEFORE PRACTICE, AND DO NOT DRINK DURING, YOUR PRACTICE.

HOW TO START

IT IS BEST TO START YOUR PRACTICE WITH BRIEF MEDITATION. COME INTO EASY POSE, CLOSE YOUR EYES AND BREATHE DEEPLY. YOU CAN ALTERNATIVELY PRACTICE A PRANAYAMA AS YOU MEDITATE.

HOW TO END

IT IS VERY IMPORTANT TO END YOUR PRACTICE WITH SHAVASANA, RELAXATION POSTURES. THIS ALLOWS THE BODY TO INTEGRATE ALL OF THE POSTURES AND TO BALANCE AND ABSORB THE PRANA/ENERGY THAT HAS BEEN CREATED AND RELEASED DURING YOUR PRACTICE. THIS IS ALSO AN IMPORTANT PRACTICE FOR STRESS REDUCTION.

YOGA FOR CHILDREN

CHILDREN GET GREAT BENEFITS FROM YOGA. THEIR CONCENTRATION AND SENSE OF CALMNESS AND RELAXATION IMPROVES AND, BY DOING YOGA, CHILDREN EXERCISE, PLAY, CONNECT MORE DEEPLY WITH THE INNER SELF. THEREBY, THEY DEVELOP AN INTIMATE RELATIONSHIP WITH THE NATURAL WORLD THAT SURROUNDS THEM. YOGA BRINGS A MARVELOUS INNER LIGHT THAT ALL CHILDREN HAVE, RIGHT UP TO THE SURFACE.

WITH YOGA, YOUR CHILD CAN BRING THE WORLD INSIDE TO LIFE AND LET HIS OR HER IMAGINATION FREE TO COME OUT. THE EASY POSES OF YOGASANAS AND EASY-TO-FOLLOW INSTRUCTION OF YOGIC TECHNIQUE CAN INCREASE YOUR CHILD'S CONCENTRATION WITH A SENSE OF PLAYFULLNESS, FREEDOM AND IMAGINATION.

THERE IS ALWAYS A COMPLAINT THAT THE CHILDREN OR STUDENTS DO NOT UNDERSTAND WHAT IS TAUGHT TO THEM. SO WE TRY DIFFERENT METHODS OF TEACHING AND APPLY ALL THE TECHNIQUES POSSIBLE TO IMPROVE THE TEACHING PROCESS. BUT PRACTICALLY, EVERY KID OR STUDENT UNDERSTANDS AS PER HITS CAPACITY AND GRASP. THE ABILITY TO TEACH AND ABILITY TO LEARN AND UNDERSTAND, CAPACITY OF A STUDENT INCREASES, IT INDIRECTLY MEANS THAT THERE IS IMPORTANT IN THE WAY TO TEACHING. HENCE WE SHOULD TRY TO IMPROVE THE MEMORY, CONCENTRATION AND UNDERSTANDING CAPACITY OF EVERY KID OR STUDENT. IT IS NOT SUFFICIENT BY IMPROVING THE TEACHING TECHNIQUE. WE NEED TO MAKE EFFORTS TO IMPROVE THE CHILD'S MEMORY AND CONCENTRATION.

THE PURPOSE OF MEDITATION

MEDITATION IS ONE OF THE FIVE PRINCIPLES OF YOGA, IT IS THE ART OF FOCUSING YOUR MIND, RESTRAINING YOUR THOUGHTS AND LOOKING DEEP INTO YOURSELF. PRACTISING IT CAN GIVE YOU A BETTER UNDERSTANDING OF YOUR PURPOSE IN LIFE AND OF THE DIVINE, AS WELL AS CAN PROVIDE YOU WITH CERTAIN PHYSICAL AND MENTAL HEALTH BENEFITS. BUT HOW EXACTLY DOES MEDITATION WORK? HERE YOU WILL FIND OUT MORE ABOUT THE MECHANICS OF MEDITATION AND ITS EFFECTS ON YOUR MIND AND BODY.

FIRSL OF ALL, YOU NEED TO KNOW THAT FOCUSING YOUR MIND IS A LOT EASIER SAID THAN DONE. IT MAY BE SIMPLE ENOUGH TO EMPTY YOUR MIND OF THOUGHTS BUT TO PREVENT THEM FROM COMING IN IS A LOT HARDER THAN YOU'D EXPECT. HERE ARE A FEW TIPS THAT MIGHT HELP YOU GET STARTED.

HOW TO PRACTICE

PRACTICE IN A CLEAN, QUIET PLACE.
MAKE SURE THAT YOU ARE COMFORTABLE, WITH THE CLOTHES YOU HAVE PUT ON.
WARM UP AND STRETCH A LITTLE BIT BY DOING SOME ASANAS. DOING SOME PRANAYAMA IS ALSO ADVISABLE.
EMPTY YOUR MIND OF ALL THOUGHTS.

NOW HERE'S THE HARD PART, PREVENT OTHER THOUGHTS FROM COMING INTO YOUR MIND. TO DO THIS IT MIGHT HELP TO CONCENTRATE ON A SINGLE OBJECT SUCH AS A CANDLE. LOOK AT THE CANDLE AND JUST FOCUS ON IT. AS SOME WOULD SAY, BE ONE WITH THE FLAME. THIS WILL TAKE A CONSIDERABLE AMOUNT OF PRACTICE TO MASTER, SO BE PATIENT.

ONCE YOUR MIND IS FINALLY CLEAR OF THOUGHT, YOU WILL FEEL CALM YET AWARE, A FEELING THAT MOST EXPERTS SAY CANNOT BE DESCRIBED BY WORKS. ONLY EXPERIENCING IT WILL GIVE YOU A CLEAR IDEA OF HOW IT FEELS.

BENEFITS

AS YOU GOT ALONG WITH YOUR MEDITATION, YOU WILL EVENTUALLY EXPERIENCE A DEVELOPMENT IN YOUR PHYSICAL AND MENTAL HEALTH. ACCORDING TO SOME STUDIES, THIS IS MANIFESTED BY A GENERALIZED REDUCTION IN MULTIPLE PHYSIOLOGICAL AND BIOCHEMICAL MARKETS, SUCH AS DECREASED HEART RATE, DECREASED RESPIRATION RATE, DECREASED PLASMA CORTISOL WHICH IS A MAJOR STRESS HORMONE, DECREASED PULSE RATE, AND INCREASED EEG (ELECTROENCEPHALOGRAM) ALPHA WHICH IS A BRAIN WAVE ASSOCIATED WITH RELAXATION. DURING MEDITATION, ONE GOES THROUGH A STATE OF DEEP RELAXATION, WHICH HIS MIND'S AWARENESS LEVEL IS INCREASED. THIS RESULT IN FASTER REACTIONS, GREATER CREATIVITY, AND BROADER COMPREHENSION.
ONE OF THE MOST REMARKABLE FINDINGS ON THE EFFECTS OF MEDITATION IS A DECREASES IN METABOLISM. THIS WAS SHOWN BY A DROP IN OXYGEN CONSUMPTION, UP TO 20 PERCENT BELOW THE NORMAL LEVEL. HEARTBEATS PER MINUTE WERE ALSO REDUCED. BLOOD PRESSURE STAYED AT LOW LEVELS.

OTHER BENEFITS FROM

MEDITATION ARE :

INCREASED LUNG CAPACITY.
IMPROVED IMMUNE SYSTEM.
RECHARGED NERVOUS SYSTEM.
REDUCED STRESS.
IMPROVED MEMORY.
AIDS IN THE TREATMENT OF SOME DISEASES LIKE ASTHMA.
OPEN-MINDEDNESS.
AMPLIFIED MORAL VIRTUES SUCH AS PATIENCE AND COMPASSION.
AWARENESS TOWARDS SIN, TEMPTATION AND GUILT.
INCREASED FAITH ONE'S RELIGION.

MEDITATION REQUIRES DISCIPLINE, DETERMINATION AND PATIENCE. YOU WON'T GET ON THE FIRST TRY, BUT CONSTANT PRACTICE WILL HELP YOU TO GO A LONG WAY. ALL YOUR EFFORTS WILL PAY OFF SOMEDAY WHEN YOU ATTAIN THE PHYSICAL AND MENTAL HEALTH MENTIONED ABOVE AND EVEN MORE.

"UJJAYI PRANAYAMA" - A KIND OF BREATHING TECHNIQUE WHICH PRODUCES A LIGHT SONOROUS SOUND. UJJAYI PRANAYAMA IS CALLED THE OCEAN SOUNDING BREATH BECAUSE YOU MAKE AN OCEAN SOUND BY CONTACTING THE GLOTTIS WITH THE INHALATION AND EXHALATION. THIS PRANAYAMA IS DONE THROUGH THE NOSE, BUT IT IS HELPFUL TO BEGIN PRACTISING BREATHING THROUGH THE MOUTH.

SEQUENCE

SIT ERECT AT EASE ON THE CARPET IN PADMASANA OR SIDDHASANA.
INHALE SLOWLY, DEEPLY, STEADILY AND EVENTLY THROUGH BOTH NOSTRILS WHILE SLIGHTLY CLOSING THE GLOTTIS.
A SWEET SOUND SHOULD BE HEARD LIKE A BABY SNORING DURING RESPIRATION.
RETAIN THE BREATH, APPLYING BOTH JALANDHARA AND MOOLABANDHA.
EXHALW SLOWLY, STEADILY AND EVENLY THROUGH BOTH NOSTRILS, OPENING THE GLOTTIS PARTIALLY AND PRODUCING A FRICTIONAL SOUND GENTLY AND CONTINUOUSLY.
AFTER THE BREATH HAS BEEN EXHALED APPLY UDDIYANA BANDHA.
START WITH THREE PRANAYAMAS, EXTENDING THIS TO TWENTY-SEVEN, NINE IN THE MORNING, NINE AT NOON AND NINE IN THE EVENING PER DAY.

BENEFITS

THIS PRANAYAMA STRENGTHENS THE NERVOUS AND DIGESTIVE SYSTEMS.
IT IS A POWERFUL CURE FOR PHLEGM.
IT BALANCES HIGH BLOOD PRESSURE.
IT REMOVES MUCUS AND RELIEVES SWELLING OF THE TONSILS, COUGHS AND COLD.
IT MAKES THE VOICE SWEET AND PACIFIES THE MIND.

YOGA AND MEMORY

YOGA IS AN ANCIENT HINDU DISCIPLINE. THE GOAL OF YOGA IS UNION WITH THE HIGHER CONSCIOUSNESS.

MEMORY IS THE CAPACITY TO RETAIN AND RECALLL INFORMATION ABOUT PAST AND PRESENT INCIDENTS. MEMORY CAPACITY IS THE ABILITY TO ANALYZE AND SYNTHESIZE THE ASSIMILATED INFORMATION AND NOT INFORMATION STORAGE ALONE. MEMORY POWER VARIES BETWEEN INDIVIDUALS.

IN SANSKRIT, THE WORD "MEMORY" IS CALLED "SMRITI". THE YOGA SUTRAS OF PATANJALI DESCRIB MEMORY AS "AN EXPERIENCED OBJECT NOT BEGING LOST FROM THE MIND".

YOGA AND MEMORY

WHILE MEMORY IS THE LATENT CAPACITY TO RETAIN AND RECALL INFORMATION, YOGA ASSITS IN IMPORVING THE MEMORY POWER, WITH YOGIC TECHNIQUES OF CONCENTRATION AND MEDITATION. THE BRAIN FUNCTIONS OF ATTENTION, COGNITION, PROCESSING OF SENSORY INFORMATION AND VISUAL PERCEPTION ARE HONED WITH YOGIC PRACTICES.

YOGIC PRACTICES HELP TO CALM THE MIND AND ENHANCE CONCENTRATION SKILLS BY INCREASING THE CIRCULATION OF BLOOD TO THE BRAIN THROUGH ITS ASANAS, PRANAYAMA, MEDITATION AND OM CHANTING.

OM CHANTING

THE VIBRATION OF OM RECHARGE THE CELLS AND ORGANS OF THE BODY WITH ENERGY. IT IS SAID THAT 30 MINUTES OF OM CHANTING HELPS TO REJUVENATE OUR CONSCIOUSNESS AND IMPROVES MEMORY POWER.

HOW TO PRACTICE "OM"

AUM - UTTERANCE OF A AFFECTS THE SPINAL CORD.
UTTERANCE OF U AFFECTS THE THYROID GLANDS.
UTTERANCE OF M AFFECTS THE BRAIN AND ITS CENTRES.
THIS PRACTICE ENHANCES THE EFFICIENCY OF THE BRAIN CELLS, THEREBY IMPROVING MEMORY POWER.

ASANAS

THE INVERTED POSTURES NOURISH THE BRAIN WITH INCREASED FLOW OF PRANA AND OXYGEN TO THE BODY PARTS AND THE BRAIN, ENHANCING MEMORY POWER.

PRANAYAMA

DEEP BREATHING EXERCISES HELP IN THE INCREASED FLOW OF PRANA AND OXYGEN TO THE BODY PARTS AND THE BRAIN, ENHANCING MEMORY POWER.

MEDITATION

IT HELPS TO CLEAR THE MIND OF UNWANTED THOUGHTS AND REDUCES EXCESSIVE THINKING. IT IS SAID THAT EXCESSIVE THINKING SAPS THE MENTAL ENERGY OF A PERSON. DAILY MEDITATION HELPS TO KEEP THE MIND CALM AND FREE OF TENSION. MEDITATION ON THE THIRD EYE OR ON THE POINT BETWEEN THE EYEBROWS HELPS TO ACTIVATE THE BRAIN AND DEVELOP MEMORY POWER.

SETHU BANDHASANA

IN SANSKRIT SETHU MEANS BRIDGE AND BANDHA MEANS LOCK. THIS ACTIVE VERSION OF SETHU BANDHASANA CALMS THE BRAIN AND REJUVENATES TIRED LEGS.

STEPS

LIE ON YOUR BACK WITH YOUR KNEES BENT, FEET TOGETHER. KEEP YOUR ARMS ON YOUR SIDE WITH PALMS ON THE FLOOR.
LIFT THE HIPS TOWARDS THE CEILING, KEEPING YOUR FEET AND PALMS FLAT ON THE FLOORT.
MAINTAIN YOUR POSITION IN STEP 2 AND MOVE YOUR ARMS OVER YOUR HEAD.

BENEFITS

SETHU BANDHASANA OR THE BRIDGE POSE INCREASES FLEXIBILITY AND ELASTRICITY OF YOUR BODY. IT MAINLY STRENGTHENS THE LOWER BACK AND ABDOMINAL MUSCLES AND OPENS THE CHEST.
IT IS STRONGLY RECOMMENDED TO PEOPLE SUFFERING FROM PAIN IN ANY PART OF THE SPINE OR IN THE HIP JOINTS. IT HAS CURATIVE AND CORRECTIVE EFFECTS ON THE DISORDERS OF THE SHOULDER JOINTS, NECK, ARMS AND THE PALMS. SO IT CREATES FLEXIBILITY IN THE SPINE, REMOVES WIND AND GASTRIC TROUBLES, AND CORRECTS RESPIRATORY DISORDERS.
CALMS THE BRAIN AND HELPS ALLEVIATE STRESS AND MILD DEPRESSION.
STIMULATES ABDOMINAL ORGANS, LUNGS, AND THYROID.
HELPS RELIEVE THE SYMPTOMS OF MENOPAUSE, REJUVENATES TIRED LEGS, RELIEVES MENSTRUAL DISCOMFORT.
IT REDUCES ANXIETY, FATIGUE, BACKACHE, HEADACHE, AND INSOMNIA.
FROM A MEDICAL POINT OF VIEW, IT ACTS EFFICIENTLY ON THE PARASYMPATHETIC NERVOUS SYSTEM FROM THE SACRAL AREA. THE PARASYMPATHETIC SYSTEM ENSURES THE CONTROL OF THE GENITAL AND URINARY ORGANS.