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LESSON 1

pic 1 

Sit on the floor; cross legged. Spine erect and  place palms on the knees.. Close the eyes with a smiling face and feel the breath.  Exhale fully. Keeping eyes still closed inhale deeply and continuously. The breathing should be comfortable. When the lungs are full, exhale fully and empty the lungs. After a second or two inhale again. Do this 3 times.

Now observe the changes that come about within the body on account of deep breathing. Allow the changes to continue as a witness with a relaxed mind.1 minute.

Prayer

"Oh! Almighty God. Kindly destroy the demon in me. Kindly fill my mind with love,compassion,  and empathy. Kindly give me health, peace, emotional stability and the ability to realise my potential, and make me strong physically and mentally. Let me see things auspicious around me. Let all human beings be happy and nobody may be subjected to mysery. Om peace ! peace!  peace!"( You can pray differently but the content  of the paryer should be as above. If you do not believe in God, you can tune the mind to the cosmic energy and  contemplate on the lines above)

Now breathing practice 

               

                pic 2                                                              pic 3

Lie flat on the back. See pic 2. Heels and toes together, body straight. Palms by the side of the body and facing down. Eyes closed. Exhale fully. Now inhaling lift both the hands up and bring to the back of the head as in pic3. Now the lungs are full. Hold for a second or 2 and start exhaling and bring them back to the starting position as in pic2.After a second or 2 repeat the same. 20 rounds.

Note: Breathing should be slow , continuous and deep as water flowing through a syphon. No jerks, no suffocation. Face should be calm and smiling. Suffocation is a sign of overdoing. Normally breathing speed is 14 - 15 per minute. Here it can be 4 per minute. In other words each respiration to be of 15 seconds duration. The time limit is not mandatory. It can be slower. This is only a standard. Too slow may lead to suffocation. In nutshell, it should be comfortable.

After completing 20 rounds relax in savasana. 

Savasana1.

pic 4 

Lie flat on the back. Legs apart, hands apart , palms facing upwards. Keep the eyes closed and maintain body awareness. Let the whole body collapse. Feel yourself as a new born babe whose body is soft and collapsing. Try to keep other thoughts away and  direct your attention to the body and feel the changes that come about.( After 20 rounds of deep breathing there may occur some changes  within the systems . Simply feel them as a witness with a smiling face.No attempt to control the breath. Let it take place naturally. Relaaaaaaaax..

After a few minutes these changes get settled and you can feel only the respiratory movements like the abdominal muscles bulging up and down, friction of air entering the nostril and moving up to the lungs. Follow the breath from the tip of the nose up to the lungs and back(breath awareness). Start counting the breath . If  you lose concentration, need not worry. Again keep counting. In due course you will gain control over the practice.

Next , visualise the vast expansive blue sky and  feel that you are dissolving into it. Maintain the feeling of expansiveness for some time. Then slowly turn towards the left or right and with the support of palms and elbows come to sitting posture eyes still closed. Maintain the blissful expansive awareness for some time

Now conclude the session with a prayer:

" Sarve Bhavantu sukhinaha , Sarve santhu Niramayaha

Sarve Bhadrani Pasyanthu    Maa Kaschith Dukha bhagbhavet.

OM Shanti Shanti Shantihi."

Meaning: Let all human beings be happy. Let all be free from sorrow. Let all see things auspicious. Let nobody be subject to myseries. OM Peace Peace Peace.

Note:

Savasana has immense therapeutic value. Even though one has no time to practice yoga asanas he can practice savasana alone and get the benefits. Savasana combines the principles of meditation that is awareness and relaxation. Savasana reduces stress . Practised regularly , it is very helpful in leading a stress free life.

 Savasana 2(Advanced):

After a few days' practice of savasana as above , it is beter to practice the following variant of it, with part by  part relaxation of the body. 

Lie flat on the back. Legs apart, hands apart , palms facing upwards. Keep the eyes closed and maintain body awareness. Let the whole body collapse. Feel yourself as a new born babe whose body is soft and collapsing. Try to keep other thoughts away and  direct your attention to the body and feel the changes that come about.( After 20 rounds of deep breathing there may occur some changes  within the systems . Simply feel them as a witness with a smiling face.No attempt to control the breath. Let it take place naturally. Relaaaaaaaax..

After a few minutes these changes get settled and you can feel only the respiratory movements like the abdominal muscles bulging up and down, friction of air entering the nostril and moving up to the lungs. Follow the breath from the tip of the nose up to the lungs and back(breath awareness). Start counting the breath . If  you lose concentration, need not worry. Again keep counting. In due course you will gain control over the practice.

Now part by part relaxation

(Note: In this  you are relaxing the body part by part.the technic is very simple. Feel the part you want to relax. Concentrate your mind there and feel that part energised along with inhalation.i.e. when you inhale feel that part getting energised. And  when you exhale feel the part getting relaxed by muscles becoming soft, joints loosening and impurities there being sucked out by exhaling breath.Simply add feeling and the breathing is natural. That is ,no attempt to control. When one part is relaxed move on to the other and like that the whole body. Now see the sequence. Understand properly before you start. Remember, breathing is normal and not with force or contrlol)

1 Toes         2. Soles     3. Ankle joints      4. Calf muscles

5. Knee caps and knee joints 6. thigh muscles.  7. Buttocks 8. Hip joints

( Now you covered the lower portion. Just visualise your body collapsing heavily and realaxed. Enjoy the feeling with a calm smiling face)

Then to the torso.

Inhale and feel the chest and abdominal muscles bulging up. Exhale and feel the chest and abdominal muscles sinking down. Also feel the entire back muscles sinking in to the ground collapsing heavily.

Now feel the spine at the  1.coccyx,the lower most vertebra. Relax it as stated earlier( concentrate, feel energised and relaxed )  2. Lumbar vertebrae. 3. Dorsal vertebrae  4. Thoracic vertebrae. Shoulder blades.( collapse as you exhale)

5. Shoulder joints  6. Biceps and triceps   7. Elbow joints  8. Fore arms

9. Wrists   10. palms and fingers. Now feel the entire body lying nicely collapsed.

Now Head region:

1. Chin muscle    2. Upper and lower jaws.  3. Bottom of the teeth.

4. Cheeks      5. Feel the breath at the tip of the nose. Trace the breath  up to the lungs and back. Count three breaths. 6.Eye balls and eye muscles  7. Collapse the eyelids(feel heaviness) 8. Fore head and temple muscles. 9. Entire head. Now feel the entire body lying nicely relaxed and collapsed.

Now slowly come out of your body and watch your body lying in savasana. Now fly up and up and visualise the vast horizon and the blue sky. Merge in to the expansiveness of the sky. Feel the bliss asscoiated with this merger.

Now come back and enter your body. Now conclude with the prayer as earlier

(As in savasana 1)

 

All the best

Presented by Raman:

E Mail:  ramchandps@gmail.com

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