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KIIRTAN
Kiirtan is music using the universal mantra Baba Nam Kevalam
("Infinite
happiness is everywhere"). It calms and soothes the mind. You can
sing
it
any time, but just before meditation is best.

Now, before you meditate, listen to the mantra being sung. This is
called
"kiirtan" in yoga. It gives a general feeling of happiness and
lightness to
the mind, and prepares you for meditation by helping you to relax and
concentrate.

You can download and listen to the mantra music at:

http://www.yogahealthsecrets.com/music/AwakeningKiirtan.mp3
http://www.yogahealthsecrets.com/music/Bliss.mp3
http://www.yogahealthsecrets.com/music/CelestialRealm.mp3
http://www.yogahealthsecrets.com/music/CosmicKiirtan.mp3
http://www.yogahealthsecrets.com/music/FlowofLove.mp3
http://www.yogahealthsecrets.com/music/KiirtanofEnlightenment.mp3

To download them copy the link into your browser, and then follow the
download instructions.

Or:
Right-click on the link above,
and 'Save Target As...' (Internet Explorer)
or 'Save Link As...' (Netscape Navigator).

Then double-click on the downloaded file icon to start playing.
To listen directly:

Left-click on the link and wait a few seconds before it starts
playing.

REASONS FOR YOGA POSTURES

We'll go through the three main basic yoga postures again and
explain a
bit more about the effect and purpose of yoga postures. These three
are an ideal way to start any regular practice of yogic postures.

They are also tremendously helpful in making the body more subtle so
that in
time it becomes easier to sit nice and straight for meditation.

In Sanskrit, we call yoga postures "asanas". Asana means a "posture
giving physical comfort and mental composure." Asanas or yoga
postures,
literally means those postures comfortably held. Yogis in the past
observed that animals had characteristics that were related to their
posture. In other words, the posture affects the mind. Asanas are
composed of smooth, slow motion postures.

Hatha yoga is the practice of physical postures. The importance of
this is that the body must be kept in good condition to allow for
higher stages of concentration and meditation. So take care of the
body through proper exercise and through proper diet. Yogic postures
are those inner exercises for the glands and hormonal system of the
body. The food you eat also effects your glands and hormonal system.
During the practice of asanas, the body remains in a state of
relaxed
efficiency, and the deep breathing which naturally accompanies this
means that more oxygen is carried to the bloodstream. During
a'sanas,
energy is accumulated and the body refreshed. Yogic postures help
strengthen the endocrine system and also bring the emotions under
control through concentration and relaxation. This ability to remain
in relaxed equilibrium has an important psychological effect. Yogis,
through their physical training, gradually learn to keep their
psychological equilibrium unaltered to preserve a good psychological
calm in whatever environment they happen to find themselves in. That
is the ideal to be achieved.

Besides the more subtle effects on the glands and hormonal system,
there are many immediate physical benefits of yoga postures. They
increase the flexibility of the spine and joints, limber the joints,
stretch ligaments, massage the internal organs, as well as cure many
diseases. A'sanas relax and tone up the muscles and nervous system,
stimulate circulation, and improve digestion.
But the main effect of yoga postures is on the mind. That's because
they put pressure on the internal glands, and that balances the
hormones secreted from the glands. It's the hormones that affect how
we feel. If the hormones are balanced, the emotions will also be
balanced.

So yoga postures keep the mind calm and balanced, and prepare it for
meditation.
So, why do we practice a'sanas (yoga postures) ?
- To increase the flexibility of the body.
- To rectify glandular defects and balance hormonal secretions in
order
to control the physio-psycho propensities.
- To balance the body and mind.
- To withdraw the mind from undesirable thinking.
- To prepare the mind for subtler and higher spiritual practices
[meditation]. \

The learned yogic scholar, Patanjali, many centuries ago said:
'Sthirasukham a'sanam' (Patanjali).
The purport of this sutra / verse is that a'sanas are calm, quiet
and
easy postures which are held with proper inhalation and exhalation.
They exercise the nerves, tissues, glands and organs of the human
body.
While practising a'sanas one enjoys physical comfort and mental
composure. The regular practice of a'sanas keeps the body healthy
and
cures many diseases. A'sanas control the glands, the glands control
the
secretion of hormones, and the secretion of hormones controls the
propensities. So a'sanas help a spiritual aspirant to balance the
body
and concentrate the mind.

BASIC POSTURES
Now we'll go through the three basic yoga postures again - they are
very simple and effective. If you practice them daily, you'll soon
see
how they keep your mind calm and relaxed, making it a lot easier to
concentrate.
Find a warm, clean room (usually the same one you use for
meditation)
and lay a blanket on the floor. Make sure there's no draught. If
you've
eaten in the last hour or so, wait until your stomach is less full
(2-3
hours after eating).
* The first asana is called Yogamudra: Sit cross-legged. Hold your
left
wrist with your right hand behind your back. Slowly lowering your
chin,
then your neck, bend down as far as you can go, breathing out as you
go
down. Stay there for 8 seconds with your breath held out then rise
up,
breathing in. Practice eight times.
* Now the Cobra: Lie down on your stomach. Put your hands facing
down
on the floor beside your ears. Supporting your weight on your palms,
push up and raise the chest, looking up towards the ceiling. Breathe
in
while rising, and hold your breath in that position for 8 seconds.
Come
down to the original position while breathing out. Practice eight
times.
* Finally the Long Salutation: Kneel down with your buttocks resting
on
your heels and your toes pointing forward. With your palms together,
extend your arms up next to your ears. Slowly bring your arms and
head
down as one, first bending your neck then the whole upper body,
until
your fingers hit the floor, keeping your buttocks on your heels all
the
time. Now stretch out along with your forehead and nose resting on
the
floor. Breathe out as you go down and stay there with your breath
held
out for 8 seconds. Then rise up, breathing in. Practice eight times.

These three common asanas are also called:
Yogasana (or Yogamudra) - yoga posture
Bhujaungasana - snake or cobra posture
Diirgha Pranama (or Ardhakurmaka'sana) - long bowing posture (or
half
tortoise posture)
At first you may find it difficult to hold your breath for eight
seconds. If so, hold it for less time, or you can take a quick
breath
in between. If you don't have time to repeat each asana eight times,
repeat it at least four times.

YOGIC MASSAGE
During asanas, a particular type of sweat (not the smelly one!) is
secreted from the sebaceous glands out of the pores of the skin.
This
is beneficial to the skin, so after asanas we do a skin massage to
rub
it back in.
The skin massage increases the beauty and glow of the skin. It also
relaxes the nerves, and increases the blood and lymph flow. It's not
a
deep muscle massage. It's a light going-over of the skin, as well as
some extra attention to the lymph glands - under the chin and around
the throat, under the armpits, in the groin, and behind the knee.
See the attached for full details.
* Hint: First rub your palms together a few times to warm them up.
Start at the head and face and work down. Rub your hands directly
over
the surface of the skin, and when you get down to your feet, pay
particular attention to the soles. That will indirectly give your
internal organs a good massage as well.
The yogic massage is excellent for vitality of the skin and for
retaining important oils released during the practice of asanas
(yogic
postures).
Yogic massage harmonises body energy, releasing anxiety and tension.
It
helps you to release stress. Relaxing muscles, relieving aches and
pains, and calming the mind, letting you feel nourished, revitalised
and relaxed. Yogic massage enables you to take care of yourself. It
does not take long after asanas (yogic postures) to do, and if done
everyday is wonderful for vitality. A simple technique for busy
people
or you can do it longer when having time.

DEEP RELAXATION - CORPSE POSTURE
Now finish this session with "deep relaxation." This gives the body
a
chance to assimilate the positive energy of the asanas. It also
relieves stress, lowers blood pressure, and decreases the need for
sleep.
Apply what was learnt in the previous lessons with the relaxation
techniques using the Baba Nam Kevalam mantra.
The short-cut version is: Using the same blanket as for asanas, lie
on
your back with your arms by your side, and make sure that your
breathing is calm and relaxed. Now go through your whole body,
starting
at your feet, consciously making sure that each part is completely
relaxed - with no muscular tension at all. Go from the feet up the
legs, consciously checking and relaxing each part, into the groin
area,
into the abdomen (also feeling that your internal organs are
relaxed),
into the chest and shoulders, from the fingers and hands up the
arms,
then into the neck and up into the face, relaxing the facial
muscles,
including the eyes, and finally to the top of the head, feeling your
brain is also relaxed.
Check once more that your breathing is calm and relaxed, and imagine
you're lying in the most soothing place you can think of: it could
be
floating on top of the sea, suspended in space, on top of a
mountain -
wherever you like. Now stay like that, fully relaxed, for a few more
minutes.

GUIDING RULES FOR ASANAS
Remember to practice a'sanas:
1) Regularly, a few in the morning and a few in the evening, before
eating (leave 20-30 minutes before eating).
2) No sooner than 2-3 hours after large meals.
3) With a clean body.
4) Preferably when the left nostril (or both nostrils) open, as the
mind is generally more attuned to subtle things when the left
nostril
is open.
5) While breathing through the nose, not the mouth, and breathing
deeply, starting from the diaphragm.
6) Away from draft or direct sunlight - this is important to ensure
that all the secretions from the skin are properly applied.
7) In a well-ventilated room, free of smoke and fumes.
8) In supportive underwear and, if necessary, loose clothing.
Practice the asanas, massage and deep relaxation after meditation.
Remember: meditation twice a day!

BENEFITS OF ASANAS
A'sanas benefit all of the body's systems. The twisting and bending
which these postures involve places pressure on the endocrine
glands,
helping them to function in a more balanced manner. The result is
improved functioning of the entire organism, including its growth,
repair, digestive and waste processes.
The endocrine (ductless) glands are the pineal, pituitary, thyroid,
parathyroids, thymus, adrenals, pancreas, and gonads (ovaries or
testes) of the endocrine system. The pineal gland (of pea shape) is
important in regulating sleep, and may play a role in maintaining
circadian rhythm, the body's natural time clock. The hypothalamus,
the
gland in the brain which serves as the command centre, operates the
endocrine system through the pituitary gland (of oval shape), which
directs the work of all the other glands. The thyroid, a gland in
the
neck, regulates the body's metabolism. The parathyroids, which are
attached to the thyroid, control the amount of calcium and phosphate
in
the bloodstream. The thymus is the central gland of our immune
system,
located just below the thyroid gland and above the heart, and the
health of the thymus determines the health of the immune system. The
adrenal glands, located near the kidneys, produce adrenaline which
arouses the body to respond to stress and emergencies and other
hormones active in carbohydrate metabolism (which is the breakdown
of
starches and sugars into smaller units that can be used by the body
for
energy). The pancreas secretes insulin which regulates the level of
sugar in the bloodstream. The gonads regulate sexual development,
ovulation, and growth of sex organs.
In addition, since hormonal secretions affect emotions, the a'sanas,
by
balancing these secretions, gradually help to bring emotional
disturbances under control. Thus a'sanas relieve the mind of many
upsetting influences, and mental composure is attained. Hormones are
biochemical agents that transmit messages between components of
living
organisms. Hormones are secreted directly into the blood stream,
where
they travel to target tissues and so modulate such processes as
digestion, growth, maturation, reproduction, and homeostasis
(maintaining a steady state and internal stability). Hormones do not
fall into any one chemical category, but most are either protein
molecules or steroid molecules. These biological managers keep the
body
systems functioning over the long term and help maintain health.
For a well-balanced, integrated life, a person should develop in
three
aspects: physical, mental and spiritual. Meditation calms and
controls
the mind and elevates the spirit; ethics establishes mental well
being
in one's thoughts, words and actions; a'sanas and proper diet purify
the body so that its development may not lag behind that of the
mind.
Through the discipline of a'sanas, the practitioner gradually learns
to
keep the mind and body poised in all situations. A proper
functioning
body and a mind free from emotional disturbances ... this is the aim
of
a'sanas.
There is a difference between asanas and exercise. Asanas affect the
hormonal, glandular, endocrine, lymphatic systems. They have subtle
effects on deep parts of the mind associated with these systems. If
done improperly, the subtler effects are not realised. In that case
it
may be just mere exercise. Asanas done while exposed to harsh
elements, such as wind, hot sun, cold water will not enable these
effects to be felt. Exposure to the elements in this way tends to
unsettle the body and mind. In those cases one merely performs
exercises. Asanas done in unhealthy moods will also not be effective
to
elevate the mind. Indeed, the effect can be to aggravate lower
propensities.
The left nostril should be open because flow of breath is more
subtle
in this case. Doing asanas while only the right nostril is open
(which
is the more cruder flow of breath and mind) will not realise the
subtle
effects. Again it becomes mere exercise. Changes in body functions
should be particularly taken into account in determining what are
the
best asanas and whether they should be performed.

PRESCRIBED ASANAS
It is not necessary to go through a long complicated series of
asanas.
Depending on the particular needs of your body it may be necessary
to
perform only a few asanas each day. As each of us have different
imbalances and needs, each person should have their own special set
of
asanas. But the set must be based on the person's inherent
psychic/mental inclinations and 'psychological makeup'. Performance
of
certain positions may stimulate an already over-active gland, or not
be
beneficial to a person in other subtle ways. Asanas, as with all
other
yogic techniques, are part of a whole, harmonious psycho-physical
training, a step in a long path, which should be travelled under the
guidance of a true spiritual teacher.
For meditation purposes, a set of asanas are prescribed according to
one's physical, emotional and psychological needs. They are not
taught
as some popular exercise technique. One can easily teach exercise -
that is not difficult - but teaching asanas from a psychological and
spiritual perspective is quite a different thing.
However, start with the three common asanas which can be done by
anyone
and then move on to those more specific to your needs. As with all
asanas, they should be followed by a self massage and deep
relaxation
for a few minutes. Remember to do this deep relaxation by doing the
corpse posture (Shavasana) after finishing all other asanas.
Don't forget to treat all postures as important asanas and not as
mere
exercise, if you want to adopt the spiritual approach.
All asanas that are for sitting in meditation postures can also be
performed by any person (eg lotus posture, half lotus posture,
perfect/best posture).
By the way, there is no restriction of nostril for the following
three
basic a'sanas: diirgha pran'a'ma (long bowing posture), yoga'sana
(yoga
posture) and bhu'jaunga'sana (snake posture). Also, naturally, there
is no restriction regarding nostril for the sitting postures of:
padma'sana (lotus posture), siddha'sana (perfect posture),
ardhasiddha'sana (half perfect posture), bhojana'sana (cross-legged
sitting posture), viira'sana (hero's posture).
Lastly, one other little trick. When doing the asanas (which are
held
for 8 seconds) instead of counting you may want to put more
uplifting
thoughts in you mind rather than the tick tock of a clock and
numbers.
You simply can repeat the Baba Nam Kevalam mantra 4 times slowly
which
comes to 8 seconds and ideate (focus) on its meaning (Infinite
Consciousness is Everywhere, or similar meaning). The whole process
then becomes quite uplifting.
A'SANAS ARE A DANCE TO THE MUSIC OF YOUR BREATHING. LISTEN TO YOUR
BODY
AS IT MOVES; GO SLOWLY AND BE AWARE OF YOURSELF - BREATHE DEEPLY.
RELAX
AND REJOICE!
GROUP MEDITATION.
It has often been said that the first month of meditation is the
most
challenging. And we can see this ourselves - almost everyone would
like
to meditate but so few are able to follow through. Why is this so?
We
know that so many of our lifelong habits (ingrained for 20, 30 or 40
or
more years) have conditioned us NOT to meditate. We are in the habit
of
always doing, always thinking. Even when we'd rather NOT think and
worry, still it's hard to stop. We are in the habit of eating when
we
feel like it, answering the phone when it rings, jumping and rushing
according to the dictates of the world and our lifelong habits.
Suddenly, one day, you say to your mind, "Now for the next half hour
I'm going to ignore the outside world and focus completely on the
world
within".
Well, as anyone who has ever tried can tell you, it's not that easy.
For dozens of years the mind has been "running the show" and now
suddenly you tell it to be quiet and relax. Out of force of habit it
will react - you start your meditation and before you know it your
mind
is listing off a hundred different things you should be doing.
Meditation, many say, is one of the most rewarding and inspiring
things
a human being can do, but it is not easy.
Therefore, spiritual teachers of all ages have always emphasized the
importance of fellowship with others who are doing the same thing.
Group meditation at least once a week is a must for the serious
meditator. We all have ups and downs in our meditation, and
difficulties can sometimes be very discouraging to the beginner.
Going
once a week to a collective meditation to get our "batteries
charged"
is of immense importance.
"The indomitable mental force aroused as a result of collective
meditation will help you in solving any problem small or big on this
earth. It is for this reason that you should always have a zeal to
attend the weekly group meditation regularly."
- Shrii Shrii A'nandamu'rti

RETREATS AND SEMINARS.
There is so much to learn about meditation! Retreats and seminars
offer
the beginning meditator a wonderful opportunity to get in-depth
understanding of the subject. Not just intellectual knowledge, but a
rare and beautiful experience can be had by attending. A retreat or
seminar is ideal for going deep into your meditation and learning
from
others' experiences.

KIIRTAN
Kiirtan is music using the universal mantra Baba Nam Kevalam
("Infinite
happiness is everywhere"). It calms and soothes the mind. You can
sing
it any time, but just before meditation is best.
Now, before you meditate, listen to the mantra being sung. This is
called "kiirtan" in yoga. It gives a general feeling of happiness
and
lightness to the mind, and prepares you for meditation by helping
you
to relax and concentrate.

You can download and listen to the mantra music at:
http://www.yogahealthsecrets.com/music/AwakeningKiirtan.mp3
http://www.yogahealthsecrets.com/music/Bliss.mp3
http://www.yogahealthsecrets.com/music/CelestialRealm.mp3
http://www.yogahealthsecrets.com/music/CosmicKiirtan.mp3
http://www.yogahealthsecrets.com/music/FlowofLove.mp3
http://www.yogahealthsecrets.com/music/KiirtanofEnlightenment.mp3
The webpage attachment helps in downloading.
To download them copy the link into your browser, and then follow
the
download instructions.
Or:
Right-click on the link above,
and 'Save Target As...' (Internet Explorer)
or 'Save Link As...' (Netscape Navigator).
Then double-click on the downloaded file icon to start playing.
To listen directly:
Left-click on the link and wait a few seconds before it starts
playing.

THE TIGER THAT LURKS BEHIND WORLDLY JOYS
God is like the wish-yielding tree of the celestial world
(Kalpataru),
which gives whatever one asks of it. So one should be careful to
give
up all worldly desires when one's mind has been purified by
spiritual
practices.



Just listen to this story.
A certain traveller came to a larger plain in the course of his
travels. As he had been walking in the sun for many hours, he was
thoroughly exhausted and heavily perspiring; so he sat down in the
shade of a tree to rest a little. Presently he began to think what a
comfort it would be if he could but get a soft bed there to sleep
on.
He was not aware that he was sitting under the celestial tree. As
soon
as the above thought arose in his mind, he found a nice bed by his
side. He felt much astonished, but all the same stretched himself on
it
. Now he thought to himself how pleasant it would be were a young
damsel to come there and gently stroke his legs. No sooner did the
thought arise in his mind than he found a young damsel sitting at
his
feet and stroking his legs. The traveller felt supremely happy.
Presently he felt hungry and thought: "I have got whatever I have
wished for; could I not then get some food?" Instantly he found
various
kinds of delicious food spread before him. He at once fell to
eating,
and having helped himself to his heart's content, stretched himself
again on his bed. He now began to revolve in his mind the events of
the
day. While thus occupied, he thought, "If a tiger should attack me
all
of a sudden!" In an instant a large tiger jumped on him and broke
his
neck and began to drink his blood. In this way the traveller lost
his
life. Such is the fate of an idle mind!

Please practise the yoga postures below and see how you feel in a
few days
time. A well tuned body is always good for meditation.

Basic Yoga Postures (Asanas)
1. Yogasana (Yoga Pose)
Sit in cross-legged sitting position on a blanket on the floor. Put
your
hands behind you and grip the left wrist with your right hand. Draw
in a
deep breath (inhale) and slowly let your torso drop down to bring
your
forehead and nose in contact with the floor. Exhale as you lower
your head
in this way. Keep your head on the floor for about eight seconds,
expelling
or holding your breath. Then rise up slowly, breathing in as you
reach your
initial position, and then exhale.
Practice this round eight times.


2. Ardhakurmakasana (Half-Tortoise Pose)
Get down on your knees and sit down on your heels. While inhaling,
extend
your hands upward so that your arms touch your ears and join your
palms
together. Then while exhaling gradually bow down forward and touch
the
floor with your forehead and nose. Stay in this pose while holding
your
breath for 8 seconds. Rise slowly while inhaling back to your
sitting
position with hands and arms pointing upward - arms touching your
ears with
palms joined together. Strive to keep your arms straight and your
buttocks
on the heels all the time. Then lower your arms to your side while
exhaling.
Practice this round eight times.


3. Bhujaungasana (Cobra Pose)
Lie down on your stomach and chest and put your forehead on the
floor.
Slide your arms and hands, palms down to either side of your
shoulders. Tuck
the elbows to your sides and keep your feet together. While
inhaling, raise
your chest off the floor, supporting the weight on the palms, roll
your head
and neck back and up and look toward the ceiling. Do in this way as
if
someone is pulling you back to make your torso go up, and thus raise
your
head, neck, and chest (in this order), as if attempting to look
behind you
at your feet. Remember, breathe in as you rise. Hold your breath and
that
position for eight seconds. Reverse the whole procedure while going
down -
i.e. lower your chest, neck, and head as you breathe out and exhale
as you
slowly come down to your original position.


4. Self massage
Once having finished the asanas, then it is time to relax. But
first,
thoroughly massage your face, scalp, neck, shoulders, arms, hands,
body,
legs, knees and feet. Start with your face and end with your feet.
Pay
particular attention to joints. Do not use massage (or any other)
oils.
Gradually your body will begin to secrete its own oils and make your
skin
healthier and thus better looking.


5. Shavasana (Corpse pose)
Lie down on your back, spread your legs and hands a comfortable
distance
from your body and turn your palms facing upward. Imagine yourself
completely relaxed, free of tension - as if your life force has left
your
body making it a corpse. (Or if you are uncomfortable with the image
of
death, imagine that you are lying on a little white fluffy cloud
with sun
gently caressing you with its loving warmth and taking all tension
and worry
away from you.) Clear your mind of thoughts. Take long deep breaths
and be
in a perfectly relaxed condition.

Duration: 2 to 10 minutes.

THE WISDOM OF YOGA

Yoga is an ancient system of techniques for all-round health and
well
being of the individual. These techniques have been tested and
refined
over thousands of years, and are available to anyone willing to
learn
them. The scientific and easy-to-learn exercises provide a
practical,
natural and holistic way to achieve health and vitality.

FINDING A BALANCE
Yoga and meditation offers a simple and practical solution to many
problems and help us to find a balance in our life. It enables us to
deal effectively with the many challenges we constantly face, and to
achieve the inner strength, success and happiness we all desire.

ASANAS (YOGA POSTURES)
People tend to think of yoga as complicated stretching exercises.
Yet
the most helpful of these exercises - several from a vast array -
are
not very difficult to practice. It only takes a little time to
develop
the flexibility of the joints. More importantly, asanas also work on
a
deeper level: by subtle pressure on the glands of our body, they
balance our hormones. Hormones play a key role in our overall health
and well-being. Almost all physical and mental diseases can be
linked
to an imbalance in the glands of our body.
Practice of asanas is fundamentally linked to the effect on glands
on
hormones. Without this understanding, the postures are mere
exercises.
But with the proper understanding they become a subtle spiritual
practice.

MEDITATION
There is more to yoga than asanas (postures). Meditation is a
systematic and scientific way to gently focus the mind. The body's
response to meditation is just the opposite of its reaction to
stress.
Meditation calms the central nervous system as well as our
breathing,
heart rate and blood pressure. The regular practice of meditation
broadens the scope of your mind, helping you to develop a keener
sense
of intuition and a deeper understanding of yourself and the world
around you. People who meditate typically experience a state of deep
inner peace and harmony, which in turn leads to more intense and
lasting feelings of happiness and fulfilment.

Many handy hints are available and when followed, produce great
benefits. These include:
1. NO INTERRUPTIONS
2. TWICE A DAY
3. SAME TIME OF DAY
4. SAME PLACE
5. ERECT SPINE
6. EMPTY STOMACH

BENEFITS
deep relaxation
relief from tension and fatigue
energy enhancement
greater body flexibility
better concentration
improved memory
stronger will power
heightened self-confidence
sense of inner calmness
increased intuitiveness

PHILOSOPHY
What about philosophy? It is primarily an aid to personal
understanding of the spirit of yoga. This is also called jinana yoga
(pronounced gyah-nah in Sanskrit) and teaches the ideal of non-
dualism
- that the Macrocosmic Manifestation is singular. This is a
wholistic
and synthetic view. We see the perceptions of countless distinct
phenomena experienced through the limitations of our sensory organs
in
a new light. What we experience through the external sense organs is
a
relative truth. What we experience through 'internal sensing' or
meditation is that which is lasting within - the essence of our
existence.

In yoga the universe is a 'living' Consciousness and bears a
relationship (direct and indirect) with every entity. Meditation is
not for experiencing some dry void or nothingness or for the mere
counting of breaths, but for transcending the present mundane or
ordinary level of consciousness and realising the oneness of the
Universal Expression including, and especially, in our ordinary
daily
lives.

Through the practice of meditation this is where the real experience
comes. That practice may take some time to be established in daily
life, but nonetheless a useful and vital necessity.
In that lifestyle, proper action is important also (as is proper
thought). This is called karma yoga in Sanskrit. It means to
regulate
how you act in the world.

So starting with meditation, one then explores and expands the mind.
For this reason the yogic code or ethics - Yama and Niyama is given.
The principles of Yama are ahim'sa', satya, asteya, aparigraha and
Brahmacarya. The principles of Niyama are shaoca, santos'a, tapah,
sva'dhya'ya and Iishvara pran'idha'na.
BEHOLD, OH KING! BEHOLD
Once a king asked a yogi to impart Knowledge to him in one word. The
yogi said, "All sight; you will get knowledge in one word."
After a while a magician come to the king. The king saw the magician
moving two of his fingers rapidly and heard him exclaim, " Behold, O
king, Behold. The king looked at him amazed when, after a few
minutes,
he saw the two fingers becoming one . The magician moved that one
finger rapidly and said, "Behold, O King! Behold. "
The implication of the story is that the Supreme Consciousness and
the
Cosmic Operative Energy at first appear to be two. But after
attaining
knowledge of Brahma (God) one does not see the two. Then there is no
differentiation; it is One - without a second. This is called
advaita
or non-duality.

Relax - Yoga Nidra

Yoga Nidra is a nice relaxation technique. Acarya Dharmavedananda
Avadhuta takes you through the technique on the audio file. The word
'nidra' in Sanskrit means sleep. And 'yoga' means 'union'. So
through
a special, yet simple, relaxation technique you go into a 'yogic
sleep'
or rather 'yogic relaxation state', which also allows you to tune
into
yourself.

This technique slows your heart rate and breathing. It clears your
mind, and helps you to calm down. It incorporates aspects of:

. Meditation
. Deep breathing
. Visualization
. Thought-stopping
. Hypnosis
. Muscle and organ relaxation
. Yoga

Actually, all these things will come naturally when you follow and
become absorbed in the Yoga Nidra relaxation technique.

Meditation
Meditating lets you enter a state of peace and quiet reflection,
calming your body and mind. With Yoga Nidra, you will also be
listening to music in the background, which has a wonderful calming
effect. Meditation removes you mentally from where you are while
your
mind and body rest. Research shows that people have immense success
with meditation to relieve stress, according to Roger Jahnke, doctor
of
acupuncture and oriental medicine, and author of "The Healer
Within."
It is commonly thought that you can meditate two ways: by focusing
your
mind or by emptying your mind; the latter is not really practical.
Yoga Nidra allows you to focus and guide your mind to a particular
state which is immensely helpful for beginning meditation. People
are
more inspired when the mind is focused on something deep and totally
absorbing. Taken to its conclusion, that which is the deepest and
most
absorbing is Infinite Love - it inspires people the most.
Deep breathing
You can actually practice deep breathing anywhere - while you're
meditating, doing yogic postures, waiting to give a speech, or in
your
car stuck in traffic. Most forms of meditation include some type of
breath practice, according to Jahnke. Breathing deeply and slowly
helps you calm down and feel more relaxed. Yoga Nidra is a way to
practice deep breathing - you actually slip automatically into it.
The
idea is to do it slowly. If you want, you can then see that you are
actually breathing using the abdomen.
Breathing is one of the most important ways to gain energy. We can
do
without food for a period of time, but without breathing our life
would
be quickly extinguished. Most people have lost the natural art of
breathing. Right now take a deep breath, what do you notice? Does
your
upper chest expand? If so your normal day to day breathing is
shallow
and weak.
The proper breathing, is when you inhale your stomach expands, this
is
the breathing that a professional singers uses. When you breathe
with
your abdomen you are able to bring in much more air. Slow and deep,
but
not too deep. With Yoga Nidra you end up doing this deep breathing.
In a few weeks it will be your normal way to breathe - certainly
when
you sleep it should be.

Visualization
Also known as guided imagery, you can direct your dreams. Think of a
peaceful, beautiful setting - its nice isn't it. With Yoga Nidra,
the
idea is to tune into your body (and your mind). It involves imagery.
The colour emerald green is considered the most relaxing colour. The
emerald green concept is very much part of the Yoga Nidra technique.
Using visionary guidance centred on your body and its organs, Yoga
Nidra lets you stay with a vision for several minutes, with the
wonderful emerald green colour, until you feel your mind and body
relax. With the help of the audio file, you can practice
visualization
to guide you into a deep relaxing state.
"Stress is caused by worrying," says David Bresler, a professor at
the
University of California, Los Angeles. "Worrying takes place in our
imagination because we're worrying about things that haven't
happened
yet, or we're worrying about things from the past." According to
Bresler, guided imagery reduces stress by giving people greater
control
over their imaginations.
Thought-stopping
This technique involves stopping stressful thoughts before they have
a
negative effect on you. Yoga Nidra, in a somewhat uncanny and
mysterious way, allows you to isolate the stressful thought and
silently slip into a stream of consciousness that transcends
emotional
baggage and unnecessary desires.

Hypnosis
For Yoga Nidra, hypnosis is a trancelike state of deep relaxation
while
your mind stays restfully alert and open to suggestion. Ordinarily
it
also involves deep breathing and visualization. With Yoga Nidra, use
is made of a powerful yet very subtle mantra. It is the Baba Nam
Kevalam* mantra. This is the background mantra sung in a purely
relaxed way on the audio file. The fear people might have about
hypnosis comes from its being used on the commercial stage, says
Jahnke. And of someone else controlling your mind.
With Yoga Nidra, the mantra means something like 'Everything is an
expression of Infinite Love' or 'The Supreme Self is the dearest
thing
to me' or something like similar that you feel comfortable with. So,
it is actually a type of self-hypnosis or rather self-absorption.
Jahnke says that hypnosis can be used "as a health management and
stress reduction tool". In Yoga Nidra it is used in that way, but
also
elevates the mind at the same time by higher thoughts or rather
higher
vibrations from the mantra.
* Strictly, it is Baba Nam[a] Kevalam[a], but the [a] are silent, in
order to give 8 beats.
Muscle and organ relaxation
Muscles tense up when stressed. Learning to release stress and
tension
from muscles is simple. Yoga Nidra allows for the tensing and
relaxing
of different sets of muscles and organs in a particular order. This
is
by starting with those at the feet and working your way upwards to
your
head.

Yoga
Yoga as an ancient mind-body practice and can reduce stress and help
you become calm and centred. It also builds strength and
flexibility -
physically, mentally and spiritually. However, it is mainly a
spiritual practices, and so with Yoga Nidra use is made of the
mantra
which has the highest idea (or ideation behind it) - something
transcendental and beyond all relativity of time, space and person.
That is, the Infinite.
Most western yoga practices focus on the physical postures,
breathing
exercises, and mental visualisation. Yoga Nidra introduces the
spiritual - merely by use of the mantra and its subtle psycho-
spiritual
vibration, as background music in the relaxation technique. Yoga
really does mean 'union' - union of mind into spirit. While this
requires real spiritual meditation, Yoga Nidra also introduces the
practitioner to this. Indeed, the practitioner becomes aware of it
themselves.

Ending Relaxation
To end the relaxation for a more lasting effect:
- slowly deepen the abdominal breath while becoming aware of the
increasing energy, spreading through the body; and
- then slowly bend the fingers and toes, moving hands and feet, arms
and legs, and finally stretching and bending the body.

First the Art of Relaxation
(by Avadhutika Ananda Mitra Acarya)


Watch a baby asleep on a bed. It gives up its weight entirely to the
bed, without any muscular tension Nomadic peoples all over Asia,
journeying night and day, reach an oasis or camping place and at
once
throw themselves on the ground and lie there limp, apparently
lifeless
from head to foot. One hour of this rest refreshes them with as much
new vitality and energy as a night's sleep for the average person.
These wanderers are able to undertake surprisingly long journeys
with
very little rest.
Babies and so-called primitive people have not yet forgotten the art
of
relaxation, the ability to completely rest at will. This art has
been
practiced by yogis since ancient times. They began their
experimentation on this state by watching animals in deep relaxation
during sleep, and especially during hibernation.
During even a few minutes of deep relaxation, there is a rapid fall
in
blood pressure and pulse rate; and the strain on the heart is
reduced.
The overtaxed nerve centres are revitalised and muscle tension drops
even below the basal muscular tension level. Since during deep
relaxation only a very small amount of vital energy is being
consumed,
the remaining energy which is being constantly produced by the cells
of
the body can be conserved and accumulated for future use.
Yoga practitioners do not need to go on vacation to relax. They can
remain seated in a room open to the traffic of a busy metropolis and
can transform themselves to the point that they hear no sounds,
being
relaxed and quickly self-possessed on a chair, just as if they were
in
a green Swiss valley. Translated into medical language, this
capacity
of voluntary sensory--motor inhibition is achieved through a gradual
and conscious inversion of biological current: no longer a flux from
the interior to the exterior, but a flux from the exterior to the
interior
To give an example, again taken from electricity, yoga practitioners
can voluntarily put themselves in the position of a telephone or
radio
operator who wants rest, and so switches off all the live contacts
of
his or her sets; impulses still reach the sets, but are no longer
perceived as active, and therefore, do not disturb the operator, but
are certainly there and may be recorded. Lying thus in a state of
perfect and conscious peace, yoga practitioners can, through
respiration, connect themselves with vital energy or pranic energy.
Now
they are like batteries put into contact with a source of electrical
energy, whereas the average person is like a battery working
continuously, unable to recharge itself.


POISE IN ACTION
When this deep relaxation is carried over to the state of activity,
the
muscular reflexes respond more rapidly to stimuli and every task can
be performed more efficiently, more effortlessly.
A cat crouches before a mouse-hole, gracefully motionless. It
exhibits
tremendous strength and vitality in repose. The machinery of action
is
not strained in waiting, but all is ready ... and when it darts
forward, action bursts like a flash of lighting from its stillness.
Every genius consciously or unconsciously relaxes during the process
of
creation, and for this reason is so efficient in his or her art.
Contrast this poised grace to the movements of today's hurried
business
people, who with their exaggerated, wasteful movements, fidget and
fume, and wear themselves out before the hour for action has
arrived.
Through the regular practice of deep relaxation, yoga practitioners
develop the ability to keep their minds and bodies in perfect
equilibrium in all situations. Learning how to relax and maintain
"grace and pressure" in this age of rapid change - when high blood
pressure and heart disease are the number one killers in
technological
societies - is one of the most valuable abilities of human life.


DEAD POSE
Shavasana or "Dead Pose" can be done anytime, even at times when
most
other yogic postures (asanas) cannot be done, such as during
sickness,
menstruation, or pregnancy. In this pose, the body remains
completely
motionless and becomes recharged with vital energy or pranic energy,
and the mind's attention is gradually withdrawn from the body and
surroundings to be absorbed in a state of deep inner tranquillity.
The
body and mind together attain a perfect blissful repose.
To receive the complete benefit from the practice of yogic postures
(asanas), the Dead Pose should be performed for about ten seconds to
one minute between two postures. The proper rest in Dead Pose
completely calms the body and prevents the overstraining of muscles
and
the over-stimulation of the glandular, circulatory and respiratory
systems. One should rest at least until the breathing and heartbeat
have become calm. Asanas and massage should always be followed by
the
deep relaxation pose for at least three minutes. Those with high
blood
pressure should do at least five or ten minutes of deep relaxation
daily; for as we have seen this is one of the best treatments of
hypertension.
To perform the Dead Pose lie down on your back, covering yourself
with
a sheet if you feel a chill. Stretch the arms and legs gently apart
and aim the palms up; the fingers will naturally curl in. Close the
eyes. Do not move any muscle of your body, even your eyeballs.
Remain
as motionless as if you were dead. Immerse your mind in the flow of
your breathing, in a state of refreshing peace.
Relax your feet and your toes ... your calves, knees and thighs ...
feel that both your legs are completely relaxed - there is no
tension
or pressure anywhere. Now relax all your internal organs - your
digestive system, your lungs, your heart ... relax your back and
spine
... Now feel your fingers: relax your fingers and hands, your
wrists,
your lower arms and elbows, your upper arms and shoulders, and your
neck ... Now you should feel that your entire body from the neck
down
is completely relaxed; there is no tension anywhere.
Feel that flow of relaxation now moving up into your face, relaxing
your cheeks, your mouth and lips, your ears, your nose, and your
eyes
- feel all the tension around your eyes completely dissolving - your
forehead and head are completely relaxed ... Feel your brain inside
your skull ... your brain is also completely relaxed. Now your whole
body from the tips of your toes to the top of your head, is
completely
relaxed. You feel as light as a feather, and very comfortable.
Now be aware of your breathing. Breathe slowly and deeply, from the
diaphragm. As you inhale, imagine that you are inhaling cosmic
energy
into every cell of your body; your mind and body are becoming
completely recharged Feel the energy from the cosmos flowing through
you, washing away all the tensions and negativity, cleansing you
inside and out ... Feel yourself full to overflowing with this
purifying energy, radiating from every pore of your body ... filling
your whole being with joy and love ...
Remain in this position for as long as you like. Afterwards you will
feel completely refreshed in body, mind and spirit.

MM Everyone,
I wanted to Wish Everyone A Happy Yule/Litha!! (depending on your
location)

I have not forgotten about this group, I have been extremely busy with
Christmas and family...

I have some new postings for everyone. These are things I have
gathered thruout the years.

Blessings
Sheena

MM Charma,
I'm glad that your enjoying some of the links, I have found useful.
I will continue to look for more things to post here.
If anyone is interested I can type out a full 20 min workout
(beginners workout-light) , I can give everything step-by step that
can then be printed out to use away from the PC.
Just let me know what ya'll are looking for? or How I can help you?
Blessings
Sheena

--- In YTAT@..., "Charma" <Recluse61@a...> wrote:
> This is a great site, too, Sheena!  I love the animated
> illustrations...especially the Sun Salutation, which I'm just
> learning, and this has it all "laid out" so well.  Thanks!!!
>
> BB,
>
> Charma
>
>>

This is a great site, too, Sheena!  I love the animated
illustrations...especially the Sun Salutation, which I'm just
learning, and this has it all "laid out" so well.  Thanks!!!

BB,

Charma

"At 70, you are but a child, at 80, you are merely
a youth, and at 90 if the ancestors invite you into
heaven, ask them to wait until you are 100 ...and
then you might consider it."
-- Okinawan proverb



--- In YTAT@..., "Sheena" <sheena_mom@y...> wrote:
> MM
> I found another website that shows poses for Yoga. This website is
> nice because once you find the pose you want to do, all you need to
> do is click on it, and it will show you step-by-step how to perform
> them.
> When performing Yoga, only stretch as far as you can without strain.
> Also your breathing should go with the pose meaning: if performing a
> (example)
> Sun salute:
> STEP ONE: Stand facing the direction of the sun with both feet
> touching. Bring the hands together, palm-to-palm, at the heart
> STEP TWO: Inhale and raise the arms upward. Slowly bend backward,
> stretching arms above the head.
> STEP THREE: Exhale slowly bending forward, touching the earth with
> respect until the hands are in line with the feet, head touching
> knees
> STEP FOUR: Inhale and move the right leg back away from the body in
> a wide backward step. Keep the hands and feet firmly on the ground,
> with the left foot between the hands. Raise the head.
> STEP FIVE: While exhaling, bring the left foot together with the
> right. Keep arms straight, raise the hips and align the head with
> the arms, forming an upward arch.
> STEP SIX: Exhale and lower the body to the floor until the the
feet,
> knees, hands, chest, and forehead are touching the ground.
> STEP SEVEN: Inhale and slowly raise the head and bend backward as
> much as possible, bending the spine to the maximum
> STEP EIGHT: While exhaling, bring the left foot together with the
> right. Keep arms straight, raise the hips and align the head with
> the arms, forming an upward arch
> STEP NINE: Inhale and move the right leg back away from the body in
> a wide backward step. Keep the hands and feet firmly on the ground,
> with the left foot between the hands. Raise the head.
> STEP TEN: Exhale slowly bending forward, touching the earth with
> respect until the hands are in line with the feet, head touching
> knees
> STEP ELEVEN: Inhale and raise the arms upward. Slowly bend
backward,
> stretching arms above the head.
> STEP TWELVE: Stand facing the direction of the sun with both feet
> touching. Bring the hands together, palm-to-palm, at the heart.
>
> repeat 3-5 times in a row.
>
> With each new pose you must breath correctly. Pay extra attention
to
> your breath during exercises...most importantly...Only stretch as
> far you can without distress...if you force certain poses you could
> seriously injure yourself.
>
> This website breaks down each poses into pics to also help you.
> Venture around this website, there seems to be loads of info on it.
>
> http://www.santosha.com/asanas/
>
> Blessings
> Sheenaq

MM, Sheena!

Thank you SO much for all of these posts, but especially for THIS
one...I just LOVED all this background! :-)

I also find it VERY helpful to consult the other sites you've
posted...this is really going to add new dimensions to my daily
workout.

I am also studying Hatha Yoga, and the teacher of this course
received her training in Okinawa, Japan.

Thanks again...and BB,

Charma
"At 70, you are but a child, at 80, you are merely
a youth, and at 90 if the ancestors invite you into
heaven, ask them to wait until you are 100 ...and
then you might consider it."
-- Okinawan proverb

--- In YTAT@..., "Sheena" <sheena_mom@y...> wrote:
> Yoga means union - of the body, the mind and the spirit.
>
>    In itself, yoga is not a religion, but it has been influenced
> over many centuries by Hindu, Vedic and Buddhist traditions.
>  Yoga has a rich and diverse history going back over 5,000 years.
>  The practice of yoga in the U.S. dates back to the late 1800's.
>  Various types of yoga classes are becoming more readily available
> and yoga can be considered part of a well-rounded fitness program
> for people of all ages, religions and levels of fitness.
>  There are numerous styles of yoga.  Ayosea concentrates on Hatha
> yoga which is a suitable style of yoga for beginners, yet also
> challenging enough for more experienced students.
>
> --------------------------------------------------------------------
-
>
> I follow the Hatha Yoga style.....
> and my instructor is a Buddhist, so alot of the breathing and
> meditations I follow were taught by her, and would be based around
> her buddhist background.
> --------------------------------------------------------------------
>
> History of Yoga
>
>
>
> The actual word "yoga" surfaced around 1500 B.C.E., just as the
> Harappan civilization began to decline. The Harrapans' rather rapid
> demise was helped along, some scholars believe, by an invasion of
> Aryan barbarians. These nomadic invaders had no use for the
> sophisticated urban civilization the Harappans had built and took
> little time destroying it. They brought with them Brahmanism, a
> complex religious tradition based on sacrifice and ritual that
formed
> the basis of modern-day Hinduism, and introduced the concept of
yoga.
> The sacred scriptures of Brahmanism, known as the Vedas, contain a
> mixture of incantations and instructions in both poetry and prose.
> The
> first three books, Rig Veda, Sama Veda, and Yajur Veda, were used
> exclusively by the priestly class of Brahmins; a later, fourth book
> called Atharva Veda provided householders with spells and
> incantations
> for everyday living
>
>  Scholars have a hard time pinpointing the inception of the Vedas,
> but
> they generally agree that the scriptures date back at least 3,500
> years. The word yoga has its first mention in the Rig Veda, the
> oldest
> of the sacred texts. This Vedic book, a collection of hymns or
> mantras, defines yoga as "yoking" or "discipline," but offers no
> accompanying systematic practice. The term yoga turns up again in
the
> Atharva Veda, most particularly in the fifteenth book (Vratya
Kanda).
> Again it refers only to a means of harnessing or yoking. But this
> time
> it's the breath that needs controlling. The Vratya Kanda introduces
a
> group of men, the vratyas, quite possibly fertility priests, who
> worshipped Rudra, the god of the wind. Considered horrible outcasts
> by
> traditional Brahmins, these vratyas composed and performed songs and
> melodies. They found they could sing their songs a lot better—and
> probably hold the notes longer—if they practiced what they called
> pranayama, a type of breath control.
>
> This, then, is the very beginning of yoga as we know it, the first
> mention of a physical action as part of a discipline or practice.
> Roughly 800 years will pass before history yields more information
on
> yoga's development.
>
>  Little more than a noun and a nascent discipline in the Vedas, yoga
> played a more prominent role in the Upanishads, the sacred
> revelations
> of ancient Hinduism. The earliest of these teachings date back to at
> least 800 to 500 B.C.E. The word Upanishads combines the
verb "shad,"
> which means to sit, with "upa" meaning near, and "ni" meaning down,
> which suggests that the only way a student could learn the truths
> hidden in these revelations was to sit at the foot of his guru or
> teacher. The Upanishads contained little that we would call yoga
> asana
> practice. Instead, yoga referred in a more general way to a
> discipline
> used or path taken to achieve liberation from suffering. Two yoga
> disciplines in particular gained prominence during this time: karma
> yoga, the path of action or ritual, and jnana yoga, the path of
> knowledge or intense study of scripture. Both paths led to
liberation
> or enlightenment.
>
> The secret teachings of the Upanishads differ in important ways from
> their Vedic parent texts. The Vedas taught the fine art of
> sacrifice—external offerings to the gods in exchange for a peaceful
> and fruitful life. This form of karma yoga included specific rituals
> and sacrifices humans had to perform in order to appease the gods
and
> be free from suffering. The Upanishads also espoused sacrifice as a
> means to liberation, but chose an internal, more mystical expression
> of that sacrifice.
>
> Gurus taught that the Self or ego (not an animal or crops) must be
> sacrificed in order to attain liberation. The means to do that,
these
> revelations showed, came not through action or ritual, but through
> knowledge and wisdom (jnana yoga).
>
> The Upanishads, as a whole, concentrated on these basic truths:
>
>       • Your true essence (the Self with a capital "S") is the same
> as
> the essence of the universe, or brahman. That essence—what we might
> think of as the soul—is called Atman.
>       • Everyone is subject to birth, death, and rebirth. o Your
> actions in this lifetime determine the nature of your rebirth (the
> doctrine of karma). This understanding of karma says that if you
> perform good deeds throughout your life, you'll be reborn into the
> womb of a woman from a high caste; if you do evil, you're likely to
> find yourself in the lowly womb of a pig, or a dog, or, perhaps
> worse,
> an outcast.
>       • You can reverse the effects of bad karma through specific
> spiritual practices (i.e., internal sacrifices) like meditation and
> renunciation. Renunciation allows you to offer up the fruits of your
> actions and to renounce any actions fueled by desire or passion. In
> much later Upanishads, yoga became known as the path of renunciation
> (samnyasa).
>
> http://www.yogajournal.com/history/vedas1.html

MM Rev Anna,
Thank you...
I will continue to try to find useful info on Yoga..
If anyone is looking for something particular or have a question:
Blast them away at me, I will do my best to find the answer for you.
I hope all had a wonderful Thanksgiving!!!!
Blessings
Sheena

--- In YTAT@..., "Anna" <aquadracaena@y...> wrote:
> Sheena,
>
> Thank you for finding those web sites.  Very helpful for us.
> We all understand you have a full life so stop worrying!
> Any information is really appreciated.
>
> BB
> Anna

Yoga means union - of the body, the mind and the spirit.

    In itself, yoga is not a religion, but it has been influenced
over many centuries by Hindu, Vedic and Buddhist traditions.
  Yoga has a rich and diverse history going back over 5,000 years.
  The practice of yoga in the U.S. dates back to the late 1800's.
  Various types of yoga classes are becoming more readily available
and yoga can be considered part of a well-rounded fitness program
for people of all ages, religions and levels of fitness.
  There are numerous styles of yoga.  Ayosea concentrates on Hatha
yoga which is a suitable style of yoga for beginners, yet also
challenging enough for more experienced students.

---------------------------------------------------------------------

I follow the Hatha Yoga style.....
and my instructor is a Buddhist, so alot of the breathing and
meditations I follow were taught by her, and would be based around
her buddhist background.
--------------------------------------------------------------------

History of Yoga



The actual word "yoga" surfaced around 1500 B.C.E., just as the
Harappan civilization began to decline. The Harrapans' rather rapid
demise was helped along, some scholars believe, by an invasion of
Aryan barbarians. These nomadic invaders had no use for the
sophisticated urban civilization the Harappans had built and took
little time destroying it. They brought with them Brahmanism, a
complex religious tradition based on sacrifice and ritual that formed
the basis of modern-day Hinduism, and introduced the concept of yoga.
The sacred scriptures of Brahmanism, known as the Vedas, contain a
mixture of incantations and instructions in both poetry and prose.
The
first three books, Rig Veda, Sama Veda, and Yajur Veda, were used
exclusively by the priestly class of Brahmins; a later, fourth book
called Atharva Veda provided householders with spells and
incantations
for everyday living

  Scholars have a hard time pinpointing the inception of the Vedas,
but
they generally agree that the scriptures date back at least 3,500
years. The word yoga has its first mention in the Rig Veda, the
oldest
of the sacred texts. This Vedic book, a collection of hymns or
mantras, defines yoga as "yoking" or "discipline," but offers no
accompanying systematic practice. The term yoga turns up again in the
Atharva Veda, most particularly in the fifteenth book (Vratya Kanda).
Again it refers only to a means of harnessing or yoking. But this
time
it's the breath that needs controlling. The Vratya Kanda introduces a
group of men, the vratyas, quite possibly fertility priests, who
worshipped Rudra, the god of the wind. Considered horrible outcasts
by
traditional Brahmins, these vratyas composed and performed songs and
melodies. They found they could sing their songs a lot better—and
probably hold the notes longer—if they practiced what they called
pranayama, a type of breath control.

This, then, is the very beginning of yoga as we know it, the first
mention of a physical action as part of a discipline or practice.
Roughly 800 years will pass before history yields more information on
yoga's development.

  Little more than a noun and a nascent discipline in the Vedas, yoga
played a more prominent role in the Upanishads, the sacred
revelations
of ancient Hinduism. The earliest of these teachings date back to at
least 800 to 500 B.C.E. The word Upanishads combines the verb "shad,"
which means to sit, with "upa" meaning near, and "ni" meaning down,
which suggests that the only way a student could learn the truths
hidden in these revelations was to sit at the foot of his guru or
teacher. The Upanishads contained little that we would call yoga
asana
practice. Instead, yoga referred in a more general way to a
discipline
used or path taken to achieve liberation from suffering. Two yoga
disciplines in particular gained prominence during this time: karma
yoga, the path of action or ritual, and jnana yoga, the path of
knowledge or intense study of scripture. Both paths led to liberation
or enlightenment.

The secret teachings of the Upanishads differ in important ways from
their Vedic parent texts. The Vedas taught the fine art of
sacrifice—external offerings to the gods in exchange for a peaceful
and fruitful life. This form of karma yoga included specific rituals
and sacrifices humans had to perform in order to appease the gods and
be free from suffering. The Upanishads also espoused sacrifice as a
means to liberation, but chose an internal, more mystical expression
of that sacrifice.

Gurus taught that the Self or ego (not an animal or crops) must be
sacrificed in order to attain liberation. The means to do that, these
revelations showed, came not through action or ritual, but through
knowledge and wisdom (jnana yoga).

The Upanishads, as a whole, concentrated on these basic truths:

       • Your true essence (the Self with a capital "S") is the same
as
the essence of the universe, or brahman. That essence—what we might
think of as the soul—is called Atman.
       • Everyone is subject to birth, death, and rebirth. o Your
actions in this lifetime determine the nature of your rebirth (the
doctrine of karma). This understanding of karma says that if you
perform good deeds throughout your life, you'll be reborn into the
womb of a woman from a high caste; if you do evil, you're likely to
find yourself in the lowly womb of a pig, or a dog, or, perhaps
worse,
an outcast.
       • You can reverse the effects of bad karma through specific
spiritual practices (i.e., internal sacrifices) like meditation and
renunciation. Renunciation allows you to offer up the fruits of your
actions and to renounce any actions fueled by desire or passion. In
much later Upanishads, yoga became known as the path of renunciation
(samnyasa).

http://www.yogajournal.com/history/vedas1.html

MM all,
On a search I found another site that shows pics of poses.


http://www.yogasite.com/postures.html


I will continue to try to find good resources for Yoga.

Would anyone be interested in Yoga workout, I will post the names
of the exercises (yoga pose) and what website you can find all the
information on the different poses at?
I would write up a beginners workout, with easier poses, ect...
If you would like that, please let me know.

if anyone is looking for any information in particular , let me
know...I will search it out for you.

Blessings
Sheena

http://www.deeshan.com/

Meditation Tip of the Day:

      ... for the sheer Joy of sharing Wisdom ...
  Friday 25 November 2005

To embrace all things means first that one holds no anger or
resistance toward any idea or thing, living or dead, formed or
formless.
Acceptance is the very essence of the Tao.

Hua Hu Ching

some meditation links...I have not actually check all of them...

http://www.yogaholidays.net/links/meditation.htm

several links on this page.

Blessings
Sheena

MM
I found another website that shows poses for Yoga. This website is
nice because once you find the pose you want to do, all you need to
do is click on it, and it will show you step-by-step how to perform
them.
When performing Yoga, only stretch as far as you can without strain.
Also your breathing should go with the pose meaning: if performing a
(example)
Sun salute:
STEP ONE: Stand facing the direction of the sun with both feet
touching. Bring the hands together, palm-to-palm, at the heart
STEP TWO: Inhale and raise the arms upward. Slowly bend backward,
stretching arms above the head.
STEP THREE: Exhale slowly bending forward, touching the earth with
respect until the hands are in line with the feet, head touching
knees
STEP FOUR: Inhale and move the right leg back away from the body in
a wide backward step. Keep the hands and feet firmly on the ground,
with the left foot between the hands. Raise the head.
STEP FIVE: While exhaling, bring the left foot together with the
right. Keep arms straight, raise the hips and align the head with
the arms, forming an upward arch.
STEP SIX: Exhale and lower the body to the floor until the the feet,
knees, hands, chest, and forehead are touching the ground.
STEP SEVEN: Inhale and slowly raise the head and bend backward as
much as possible, bending the spine to the maximum
STEP EIGHT: While exhaling, bring the left foot together with the
right. Keep arms straight, raise the hips and align the head with
the arms, forming an upward arch
STEP NINE: Inhale and move the right leg back away from the body in
a wide backward step. Keep the hands and feet firmly on the ground,
with the left foot between the hands. Raise the head.
STEP TEN: Exhale slowly bending forward, touching the earth with
respect until the hands are in line with the feet, head touching
knees
STEP ELEVEN: Inhale and raise the arms upward. Slowly bend backward,
stretching arms above the head.
STEP TWELVE: Stand facing the direction of the sun with both feet
touching. Bring the hands together, palm-to-palm, at the heart.

repeat 3-5 times in a row.

With each new pose you must breath correctly. Pay extra attention to
your breath during exercises...most importantly...Only stretch as
far you can without distress...if you force certain poses you could
seriously injure yourself.

This website breaks down each poses into pics to also help you.
Venture around this website, there seems to be loads of info on it.

http://www.santosha.com/asanas/

Blessings
Sheenaq

MM all,
With Thanksgiving and all, I haven't been able to search out much
online for Yoga poses. I have flash cards with loads of poses, but
afraid that could break copyright regulations. I did finds this one
site today, that offers some information on Yoga, Poses, breathing
properily, ect.
Please check out the site if you have time.
I will start spending part of my time, looking up info on Yoga....So I
can pass it on to you.
If you have any questions feel free to post them here, and I will do
my best to answer them within a reasonable amount of time.
Yoga is something anyone can do---and the benifits are great.

http://www.yogaclass.com/central.html

Blessings All,
Sheena

MM all,
I wanted to take a quick second and say Welcome to the group. I am so
happy to see Lillith Moon, Charma, and MAd joined us. I do plan on
uploading some files and also some photos (illustrations) of the poses
I discuss. I am too-- truly a beginner at Yoga with only 15 months
experience. I personally like Cyndi Lee as an instructor,(ownes and
runs OM Yoga Studios in New York City) so most of what I will explain
in here will be from her CD's and books I have purchased. I am trying
to figure out a way to upload possible me doing the poses, but I don't
think I can keep my husbands attention that long to take several pics
at once.
I will figure something out.,lol
Guanteed,lol
Blessings
Sheena

MM, Anna (and all!)

Thanks so much for inviting me!  I'm sorry it took so long for me to
respond to this...good old AOL had decided the Invitation was Spam,
anI just discovered it today, as I was cleaning that out.  AOL has NO
sense of "priorities," does it, LOL?

I can't promise how MUCH time I'll have to spend here, right now, but
I very much like the idea of this group...we could ALL benefit from
it!

As an alternative to what's already been posted, I do my YOGA along
with the TV, every morning.  It's a Public TV program, taught by a
woman who's ALSO in her 60's, so you can guess how THAT imspires me,
can't you?  She's a human Pretzel!!  But I've always believed that we
are NEVER too old to try ANYthing, and believe me, this woman is
total PROOF of that for me!  I know it probably would be better if I
could find a class...but I'm having NO trouble sticking to this!
I've only been doing it since early October...been through nearly 50
lessons already...and it's making me feel SO WONDERFUL that I know I
will stick with this!!  My whole body is already feeling more limber
and much more STRONG and Balanced.  I've been taping every show, too,
so I can review them on my own time...it's great!

So... TIPS!  Yesterday, my instructor advised each of us to begin
EVERY day...before you eat or drink anything...to drink a full glass
of water, with several drops of lemon juice in it.  She says it gets
Everything "going!."  LOL, she's right!

Oh...and one more thing, especially for any of you who have breathing
problems, as I do:  when I saw my Pulmonologist, 3 weeks ago, for a
checkup, I told him I had started Yoga.  He was VERY encouraging, and
told me that it would greatly help my breathing.  And then, he told
me that HE does Yoga, too!  How cool is THAT?!  :-)

PS...he was right.  My breathing is ALREADY deeper, and easier than
it was a few months ago, and it feels the way it did when I was a LOT
younger, LOL!  Oh, and on that last visit to my Pulmonologist?  He
told me my breathing sounded "Perfect!"  (Yes, he used that word!:-)

I'm really looking forward to exchanging information and
encouragement with the rest of you.  Thanks, ANNA, for doing this!

Blessings,

CHARMA

"At 70, you are but a child, at 80, you are merely
a youth, and at 90 if the ancestors invite you into
heaven, ask them to wait until you are 100 ...and
then you might consider it."
-- Okinawan proverb

MM Sheena and Lilith,


Welcome to the group.
I was surprised how many people said they would like a yoga
tips and tricks group so here it is.

Now all we have to do is wait for the members to join, lol.
But that wont stop us finding info, tips and tricks will it!

Welcome also to Tiana!

BB
Anna

mm anna,

from me also thanks for the invite.

I dont know how to do yoga myself but maybe you will get members who
do know lol.

bb lilith

MM Rev Anna
Thanks for the invite to the group. I do hope I can contribute
something to this group. I think Yoga is extremely important, it helps
steady the mind and body.
Blessings
Sheena

Merry Meet Everyone,
  I go by Sheena, I'm 30 years old (well for acouple more days,lol).
I live in a Very Rural part of Ohio. I have been doing Yoga for
lightly over a year now, I love it...It has really helped me in many
ways. The reason I started Yoga was over a year ago, I underwent
Major Sugery- after being bedridden for many months, unable to walk
much and I hadn't been able to eat for about 3 months prior to
surgery. Before becaming extremely ill, I was a very active woman,
and I knew I would need something to help me get strong again--I
thought Yoga might be the way. Once I was healed enough to start
some kind of regimen, Hubby signed me up for Yoga classes
(beginners) hopeing to motivate me. That he did, I fell in love with
Hatha Yoga (the type I do). I took classes in person for about 4
months, till the roads got too bad from the snow...and so I was on a
search for a home teacher (video,cd or DVD), thats where I came
across OM Yoga taught by Cyndi Lee--she produces Yoga in a box and
has written a couple books.
I try to do Yoga for 30M-1H twice a day, with at least one day per
week doing
2H session. It was taken alot of dedication on my part, to keep with
it, since I don't have a regimen that includes going to a class
somewhere.
I have a little schedule I do prior to Yoga practice to help me get
in the right state of mind.
Anyone wanting to read a book on Yoga, I would recommend Yoga Body,
Buddha Mind by Cyndi Lee.....She not only goes over Yoga but also
explains alot about the state of mind you should be in prior to
exercise. She is a wonderful teacher in my opinion. Yoga is always
best done in person with an experienced teacher to help prevent
injuries -- and to make sure your during the exercises correctly,
but when thats unavailable, reasearch several authors and teachers
to find on your comfortable with.
Blessings
Sheena

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