Physical activity is deeply valuable for bone health. Sure, walking is the greatest of all for the prevention bone density. But it won’t do much for wrist or spinal fractures, so we need free hand Yoga exercises to keep our upper body bones strong. Above all don’t smoke, get lots of exercise, eat lots of beans & green leafy vegetables, and cut out the fat to live a long life on this planet. Eat plant-based food, now, if you wait until your baseline nitric oxide supply gets too low, it may be too late. Use whole grains over refined grains and apples over apple juice. Take broccoli, arugula chard, other greens, beans, calcium-enriched non-dairy milk, tofu, dried fruits, kiwi, and soy yogurt. Amla, Aloe Vera and Green tea’s detoxifying properties helped to stay young with long life.
Chinese symbol of long life:
symbol of long life
You need about 500-700 mg of calcium per day. Don’t drink the milk much but walk for a mile every day. Do yoga exercise for at least 30 minutes per day. The social contact appears to be as important as the calories burned and the joints lubricated. According to my spirituals master Amit Ray “Most heartening is to increase the span of life either you should be like a child or you should be in contact with the children. “
Calcium supplement is not the answer. “We calculate that for every 1,000 people treated with calcium for 5 years, it will lead to four additional myocardial infarctions, four additional strokes, and two additional deaths, while preventing three fractures,” Dr. Ian R. Reid said. Click here for the press release.
Some simple tips for long life are as follows:
Always see the positive side of the life
Always stay with cheerful friends
Be ALIVE while you are living.
Often laugh long and loud. Laugh until you gasp for breath.
Jesus said, ”For indeed, the kingdom of God is within you.” Yoga is the art to find out that kingdom.
I recently returned from a week-long Yoga meditation retreat from Rishikesh, India. I liked the yoga classes. It helped me to understand the deep relation between the myself and Jesus.
This yoga classes were particularly delightful for me. Yes, the place was beautiful, it was peaceful, it was quiet, it was nice and away from all telephones and computers, all tasks and ordinary demands, all talking, all purposeful activities.
The people attended the retreat were all excellent. In life we want enjoyment; we want to avoid pain and discomfort. I think Yoga is the right answer for that. Yoga and service to others was the true message of Christ. Jesus said, “You have burned enough in the sun, in the heat. You have roamed all over the place. Just come inside; this room is ready for you.” You are made up of love. Everyone is full of love and love is God. So you are made up of God! God is not an object of senses, but the feeling of feelings, the presence of presence, the sound of silence, the light of life, the essence of the world and the taste of bliss.
Yoga practice the postures, free hand exercises and special breathing techniques, which open energy channels and centers of awareness, activating them to higher levels of consciousness.
Ujjayi Pranayama is a kind of breathing exercise that breathe through your throat instead of through your nose. Ujjayi means imitating the oceanic sound or the sound of the waves. Ujjayi Pranayama techniques are very helpful to fight against the sleeping disorder which is known as insomnia.
Our nervous system consists of two main branches the central and the autonomic. The central nervous system is controlled through the conscious part of the brain whereas the autonomic nervous system is controlled by the sub-conscious part of the brain. Breathing is carried out almost automatically by the sub-conscious part of the brain. Ujjayi Pranayama controls the breath, which has an immediate effect on the sub-conscious
The technique of Ujjayi breathing is easy to learn. Ujjayi is breath with a throat sound accompanying it. To perform Ujjayi breathing, narrow your throat and inhale through your throat to make a hissing sound. Ujjiayi Pranayama, inhalation and exhalation should be practised by both the nostrils. This is similar to the sound made when you exhale noisily. Ujjayi pranayama can be done lying down:
Inhale deeply and long using Ujjayi breath as described above.
Exhale deeply and long using Ujjayi breath
Repeat 5 to 10 times as per your capacity
When Ujjayi is done correctly you should be able to hear the sound.
Water kriya is a very ancient yoga practice. For doing water kriya yoga you don’t need to go to an ocean or river. You can do water kriya yoga at your home. You can purchase a SPA (HOT TUB) at your home.
The first thing of water kriya yoga is, you need to drink sufficient water. Depending upon your physical condition the water intake varies. Usually, consumption of two to three litres of water per day is good enough. Drinking sufficient amount of water eliminates toxins from brain. Depression, anxiety, giddiness, meningitis, migraine, fatigue, headache and fever are also well guarded by water.
Water Kriya Yoga
Water Kriya:
Water kriya is a very ancient yoga practice. It includes water yoga exercises, Neti Kriya, Dhouti Kriya. You may do water yoga exercises at swimming pool. These exercises are very gentle and good for health. Swimming pools offer more space than hot tubs, allowing for more vigorous exercises. In present day, Neti Kriya and Dhouti Kriya are not so important. Alternate nasal water intake is important. But you must learn it from a master. There are many variations in water Kriya Yoga.
Daily yoga exercises such as; Kapalbhati kriya and head Massages is having remarkable effect to stop hair loss. In fact Kapalbhati helps to grow hair. You don’t need hair transplantations if you practice regular Kriya exercises. Take proper sleep and yoga food and drink enough water to stop hair loss.
Your hair is made of typical type of protein known as keratin. A single hair consists of a hair shaft (the part that shows), a root below the skin, and a follicle, from which the hair root grows. At the lower end of the follicle is the hair bulb, where the hair’s color pigment, or melanin, is produced. A single follicle on the human scalp produces approximately 0.35 millimeters of hair shaft per day.
There are numerous causes for hair loss. The major causes are; aging, stress, drugs, skin disorders, testosterone, menopause, iron deficiency and genetics. It is normal to lose 50-100 hairs a day, so it is not necessarily a worrying sign to see hairs fall out. The main male hormone testosterone is a major cause of hair loss in men, it is a direct result of the hair follicles responding to male hormones. Alopecia areata is a skin that disease causes hair loss on the scalp and sometimes elsewhere on the body.
Many drugs can also cause hair loss, though there many be a delay between taking the medication and the actual hair loss, so any medication is being taken it is important to consult a doctor to identify if this could be a side effect of the drug being taken.
After the menopause thinning of the hair is more pronounced, by the age of 55 more than 50% of women have thinning hair.
There are currently three basic types of hair restoration surgeries to be aware of so you will need to determine which one will provide you with the most benefit. Consult with a hair restoration surgeon prior to selecting one so that they can recommend which one of the following surgeries will work best for you.
Yoga Practices to stop hair loss:
Yoga postures can help you overcome stress, anxiety, and indigestion, poor blood circulation in head, which are considered as main causes of hair loss. Headstand yoga pose can be very helpful as it contributes blood circulation in head as well as relieves tension. Massage improves circulation, which in turn improves the health of your hair and scalp. A few drops of vitamin E oil massaged into the scalp is recommended to strengthen fragile hair and help prevent dry, flaky skin. Give yourself a daily massage for 10 to 15 minutes to stimulate circulation, which is vital for healthy hair growth.
yoga pose to stop hair loss
Yoga postures can help to relieve tension in your neck and indirectly aid in keeping hair healthy. Inverted postures like Downward- Facing Dog, Standing Forward Bend, Camel pose, Cobra pose and Cow Pose are believed to help keep hair healthy.
Kapalbhati Kriya to stop baldness and grow hair:
Kapalbhati kriya has a remarkable effect to stop hair loss. It is a de-stressing tool and clearing the mind of negative emotions.
Sit in a comfortable position with spine erect. You can sit on a chair or in any position that you feel comfortable. Breathe normally for about a minute. Once composed, you can begin. In Kapalbhati, first, exercise the diaphragm by forcefully exhaling suddenly and quickly through both nostrils, producing a “Huooss” sound. Don’t focus on inhalation. Inhalation will be automatic and passive.
The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing inwards the abdominal muscles. The breath should be expelled fully. Inhaling is automatic – the abdominal muscles will relax automatically. Initially, this exercise should be done in three rounds, each consisting of 9 strokes.
Hair Vitamins:
If iron in the body is low then this may cause hair loss also, this is generally more a problem with women. A high-quality liquid multivitamin supplies the body with the proper amino acids, vitamins and minerals that you may not be receiving in your diet to help create beautiful hair. It is also important to include B-6, biotin, inositol and folic acid in the supplemental program. Vitamin B-complex, Vitamin C with bioflavonoids, Vitamin E are important for hair growth. Consult your physician before taking any vitamin supplement.
Yoga Foods:
Take Yoga foods to stop hair loss. Take the fruits and vegetables that are packed with beneficial fibers, vitamins and antioxidants.
Breath is the life force that sustains our life. Human body is physical manifestation of one’s consciousness and in that, primarily, Central Nervous System (brain and spinal cord) is densely concentrated with abundant consciousness. So, all the yoga practices always revolve around CNS with an intention being to grow ones awareness towards consciousness. Kriya Pranayama practices focus on getting the glowing awareness of main three Nadis (Ida, Pingala & Sushumna) and seven Chakras (Mooladhara, Swadhistana, Manipura, Anahata, Vishudhi, Ajna & Sahasrara) and opening them for the free flow of Prana. There are variations in the techniques. But, all have the same goal “to get the realization of the self”. Kriya pranayama is the most important technique of Kriya Yoga.
You must practice few techniques at a time for sometime and get mastery in it before moving onto next techniques. Do not attempt to master everything in one day. It should be mastered only gradually.
Benefits of Kriya Pranayama
Pranayama teaches the “proper” way to breathe. Instead of breathing from our chest and under-using our lungs, you can increase the capacity of your lungs by breathing slowly and deeply.
Pranayama helps reduce the toxins and wastes that accumulate within your body, and may act as a preventative for illness.
Pranayama is helpful for digestion; learning to breathe properly helps improve metabolism.
The concentration and focus required to effectively practice yoga breathing exercise methods helps improve self-control and willpower.
Pranayama repels stress and allows the body to relax.
When the body is relaxed and the mind is focused, yoga breathing exercise methods allow for a more fulfilling spiritual journey.
Groundwork for Kriya Pranayama
Sit in a comfortable position, without having external support for back. Let the spine stay in natural S curve. Take a few slow and deep breaths and relax.
During the entire course of Pranayama, let your breath follow natural rhythm. Do not force to hold the breath or struggle to keep the breath slow.
During the entire course of Pranayama, if for any reason you lost control of your awareness then do not worry or struggle to forcibly bring the awareness back to from where it left from the practice. Instead, let go of the situation, and easily start all over again without worrying that something happened.
Always do normal abdominal breathing (breath using diaphragm). Abdominal breathing relaxes and calms the mind. This is the natural way of breathing. Observe how baby breaths! Contrary to that, breathing using upper chest will create anxiety and high blood pressure.
Curl up your tongue to form Kechari Mudra (Khechari Mudra). After few thousand hours of practice, tongue will naturally enter the nasal pharynx and into the nasal septum. This is king of mudras. Kechari Mudra will bring mental stillness, mind will naturally calm down. One should be in Kechari Mudra throughout the practice.
Mental Kriya Pranayama
Mentally move your awareness from Mooladhara Chakra to Sahasrara slowly, mentally touchingeach chakra in the upward path. Stay a while for a comfortable duration at Sahasrara and then slowly move your awareness from Sahasrara to Mooladhara Chakra while mentally touching each chakra in the downward path. This completes one mental Pranayama.
Repeat this Pranayama few times daily for some days till you are comfortable in tracing and visualizing the paths up and down. After getting complete mastery over this, move onto the Kriya Pranayama.
Variations of Mental Pranayama
Visualize a narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras on it (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the mental Pranayama along with these visualizations tracing the path up and down the white tube while mentally touching all the Chakras in the path.
While doing Pranayama, mentally chant OoooUuuuuMmm at each Chakra in the path. You can use hum-So mantra.
Visualize the smooth candle flame (about two inches in length) going up and down the white tube while mentally tracing the path.
Visualize the smooth & bright Sun (soothing white Sun) going up and down the white tube while mentally tracing the path.
Kriya Pranayama Cycle
Inhale, and while inhaling move your awareness from Mooladhara Chakra to Sahasrara, mentally touching each chakra with mantra in the upward path. Stay a while for a comfortable duration at Sahasrara while chanting the mantra and then exhale slowly. While exhaling, move your awareness from Sahasrara to Mooladhara Chakra mentally touching each chakra with mantra in the downward path.
While exhaling, contract the lower throat/glottis so as to create the resistance to the outgoing breath. This will make the duration of exhale lengthier compared to inhale and help in opening the spiritual (third) eye.
This completes one Cycle of Kriya Pranayama.
Variations in Visual Kriya Pranayama
Visualize Sushumna nadi as narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras in Sushumna nadi (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the Kriya Pranayama along with these visualizations.
Visualize the smooth candle flame (about an inch in length) going up and down the Sushumna nadi while doing Kriya Pranayama.
Visualize the smooth white ball (about an inch in diameter). While inhaling and going up the Sushumna, white ball increases its size gradually. While exhaling and coming down the Sushumna, white ball decreases its size gradually.
While inhaling and going up, trace the dorsal side of the Sushumna nadi. While exhaling and coming down, trace the ventral side of the Sushumna nadi. (Dorsal side is towards the back side of the body and ventral side is towards front).
Visualize two narrow hollow white tubes running on left and right of the Sushumna nadi. One on the left is Ida nadi and the one on the right is Pingala nadi. Inhale and move awareness from Mooladhara to Sahasrara thru Ida nadi. After reaching Sahasrara, keep awareness there as long as possible to keep comfortably. Exhale and move awareness from Sahasrara to Mooladhara thru Pingala nadi.
While inhaling, imagine cool air is entering your body, gradually filling your body from Mooladhara to Sahasrara. While exhaling, imagine hot air is going out gradually from Sahasrara to Mooladhara.
With repeated practice, one will gain mastery over breath and mind. Exhale will take more time than inhale and, each breath will span over a minute. Mind will rest in peace. This is the time to move on to next step.
The term ‘Yoga Nidra’ is mentioned several times in Puranas in different context. Markandeya Purana, Vishnu Purana, Devi Bhagvat and other scriptures highlight the importance of Yoga Nidra. Yoga Nidra is very well defined by Adya Sankaracharya in his text Yoga Tadavali. Yoga Nidra means Aware Yogic Sleep. It is a state of conscious Deep Sleep. In Yoga Nidra, you leave the Waking state, go beyond the Dreaming state, and go to Deep Sleep, yet remain awake. Yoga Nidra is a tool for attenuating, and eliminating habit patterns or samskaras, which are not useful. It prepares the mind for spiritual evolution.
Yoga Nidra
Yoga Nidra Kriya Yoga Meditation Technique is not in the traditional Kriya yoga as popularized by Babaji and Paramhansa Yogandana. It is much different from traditional Kriya yoga. The word “Kriya” means “action or movement.’ These meditations that Yogananda’s Babaji did were mind movement exercises.
There are two kinds of meditations, “Passive and Active.” Most teach “passive” meditations. In true Kriya Yoga and Siddha Yoga and Daoism/Taoism one learns “active meditations”. The reason for this is that, “active meditations” create alot of Chi (qi) energy. It is this activating your body and mind and spirit with Chi (qi) that results in one becoming physically energetic and one having what are called the Siddha abilities. (Nirodhanada)
Eight Steps of Traditional Yoga Nidra:
1. Groundwork:
Yoga nidra should be done in a quiet place where no interruptions can take place. A meditation room is ideal. The practitioner lies down on the floor or a firm bed. The surface should be comfortable but not soft so that sleep comes easily.
Lie flat on your back (Savasana) with the body stretched out, the head in straight line with the body, feet apart, arms besides the body and palms of the hands facing up. Be relaxed and comfortable. Now close your eyes. There should be no movement during yoga nidra. Remember you should not sleep, but remain awake all through the session.
So say to yourself: “I will not sleep; I will remain awake.”
Please follow the voice with full awareness and feeling. If your mind is distracted during the practice, do not worry. Just continue the practice.
2. Physical and Mental Relaxation
Take a deep breath and as you breathe in, feel the coolness and calmness spreading throughout the body. As you breathe out, feel your cares and worries flowing out of you. Become aware of the body and relax completely. Relax your body mentally.
Now be aware of the sounds in the room. Allow your hearing to follow the sounds for a few seconds, going from sound to sound, without trying to identify them. Develop awareness of the room itself… the four walls, the ceiling and the floor, and your body lying on the floor or bed. Visualize your body lying down. Feel your body lying on the floor, feel the sensations of your whole body lying down, your whole body lying on the floor.
Say to yourself mentally, “I am going to practice yoga nidra. I will remain awake all through the session.”
3. Resolve
Now it is the time to make Sankalpa (resolve). State your affirmation mentally three times with feeling and awareness.
4. Rotation of Consciousness
During these steps, focus your mind on the parts of your body and not on your breath. Relax each part of the body in turn.
During this exercise it is helpful to see your body as an object and your mind as an instrument of your inner spirit directing the flow of prana into your body. As you go through the step of relaxing a specific part of your body, imagine that the prana, the essence of life, is flowing through this part relaxing and revitalizing the whole part, as you inhale and exhale freely.
We will now rotate our consciousness through different parts of the body. Repeat the part in your mind at the same time become aware of that part of the body. Do not concentrate, but remain alert. Become aware of the right hand.
Right side
Right hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, lower right arm, upper arm, the shoulder, the armpit, the right side of the torso, the right upper leg, the lower leg, the ankle, the right foot, the right toes.
Left side
Left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, lower left arm, upper arm, the shoulder, the armpit, the left side of the torso, the left upper leg, the lower leg, the ankle, the left foot, the left toes.
Back
Become aware of the right shoulderblade, the left shoulderblade, the right buttock, the left buttock, the spine, the whole back.
Front
Now go the top of the head. Become aware of the top of the head, the forehead, the right eyebrow, the left eyebrow, the space between the eyebrows, the right eye, the left eye, the right ear, the left ear, the nose, the lips, the throat, the right chest, the left chest, the middle of the chest, the navel, the lower belly.
Major Parts
The right leg, the left leg; both legs together. The right arm, the left arm, both arms together. The back of the body, the front of the body, the head, whole body, the whole body, the whole body (repeat one more time).
Are you awake? Repeat to yourself: “I am awake.” Total awareness. Awareness of the whole body. The whole body lying down. See your body lying down. Visualize your body lying down.
Breathing
Become aware of your breath. Feel the natural rhythm of your breath, feel your natural, spontaneous breath. Do not force the breath; just awareness
5. Awareness of Sensations
Now awaken the feeling of lightness—as if the body is made of cotton.
Your body seems to be floating away from the floor.
Next, Feel the body getting heavy – so heavy, it’s sinking into the floor. Feel the head heavy, the arms, the torso… heavy. Feel the legs heavy and the feet heavy. The whole body is heavy… feel the whole body heavy…sinking into the floor… heavy… heaviness… the whole body is heavy.
Awaken the sensation of heat, the experience of heat.
The whole body is hot.
Now experience bitter cold in the body.
Nowfeel your body becoming alert… you are so alert. Feel yourself become alert… you are awake…you are awake…you are awake.
6. Visualization
Yoga nidra is also augmented by incorporating visualization and mediation
There are many different techniques you can use.
This is the final stage of yoga nidra relates to mental relaxation. Generally such images and symbols are chosen for the visualization that has universal significance. To quote a few: the mountain, river, ocean, temple, church, cross, saint, flower etc.
Use your feeling, awareness, emotion and imagination to develop images in your mind.
Vividly visualize yourself in your favorite place
Be relaxed.
Be relaxed.
Be relaxed.
Stay in that situation for few minuses. You mentally get more more and more relaxed.
Now move to next step.
7. Resolve
Once again the resolve or sankalpa is intently thought of or even visualized repeat your affirmation mentally 3 times with feeling and emphasis.
Thus, consciously one tries to direct the unconscious mind about the goal in life. This time the unconscious is very susceptible and therefore may accept the suggestion from the conscious mind with more intensity.
8. Return to Full Awareness
Now start taking normal natural breath, spontaneous breath. Now bring your awareness to your body lying stretched out and relaxed on the floor. Be aware of your physical existence. Become aware of the environment, room… the floor, the walls, the ceiling, and the noises in the room. Let your mind become completely external. Don’t make hurry to open your eyes. Lie quietly until your mind is completely awake and externalized. Start moving yourself slowly, stretching yourself. When you are sure you are awaken, open your eyes.
Yoga Nidra and Kriya Yoga Meditation:
Steps of Kriya yoga Yoga Nidra is many way different from traditional yoga nidra. I know, after doing 15 rounds of nada sanchalana, 50 rounds of pawan sanchalana, 60 rounds of shabda sanchalana and 60 rounds of chakra bhedan you will get tired.
These are not Kriya Yoga. These are to keep the mind busy. True kriya yoga is beyond these activities.
According to my yoga master Sri Amit Ray ji of Himalaya, Uttarkashi, “When Yoga nidra and Kriya yoga goes hand in hand you are in the hand of eternal bliss. Kriya yoga without yoga nidra is not effective. If you really want to transform your Samskars (habit patterns) and burn your bad karmas, you must practice Yoga Nidra and Kriya Yoga together in a systematic manner.”
Breath is the life force that sustains our life. Human body is physical manifestation of one’s consciousness and in that, primarily, Central Nervous System (brain and spinal cord) is densely concentrated with abundant consciousness. So, all the yoga practices always revolve around CNS with an intention being to grow ones awareness towards consciousness. Kriya Pranayama practices focus on getting the glowing awareness of main three Nadis (Ida, Pingala & Sushumna) and seven Chakras (Mooladhara, Swadhistana, Manipura, Anahata, Vishudhi, Ajna & Sahasrara) and opening them for the free flow of Prana. There are variations in the techniques. But, all have the same goal “to get the realization of the self”. Kriya pranayama is the most important technique of Kriya Yoga.
You must practice few techniques at a time for sometime and get mastery in it before moving onto next techniques. Do not attempt to master everything in one day. It should be mastered only gradually.
Benefits of Kriya Pranayama
Pranayama teaches the “proper” way to breathe. Instead of breathing from our chest and under-using our lungs, you can increase the capacity of your lungs by breathing slowly and deeply.
Pranayama helps reduce the toxins and wastes that accumulate within your body, and may act as a preventative for illness.
Pranayama is helpful for digestion; learning to breathe properly helps improve metabolism.
The concentration and focus required to effectively practice yoga breathing exercise methods helps improve self-control and willpower.
Pranayama repels stress and allows the body to relax.
When the body is relaxed and the mind is focused, yoga breathing exercise methods allow for a more fulfilling spiritual journey.
Groundwork for Kriya Pranayama
Sit in a comfortable position, without having external support for back. Let the spine stay in natural S curve. Take a few slow and deep breaths and relax.
During the entire course of Pranayama, let your breath follow natural rhythm. Do not force to hold the breath or struggle to keep the breath slow.
During the entire course of Pranayama, if for any reason you lost control of your awareness then do not worry or struggle to forcibly bring the awareness back to from where it left from the practice. Instead, let go of the situation, and easily start all over again without worrying that something happened.
Always do abdominal breathing (breath using diaphragm). Abdominal breathing relaxes and calms the mind. This is the natural way of breathing. Observe how baby breaths! Contrary to that, breathing using upper chest will create anxiety and high blood pressure.
Curl up your tongue to form Kechari Mudra (Khechari Mudra). After few thousand hours of practice, tongue will naturally enter the nasal pharynx and into the nasal septum. This is king of mudras. Kechari Mudra will bring mental stillness, mind will naturally calm down. One should be in Kechari Mudra throughout the practice.
Mental Kriya Pranayama
Mentally move your awareness from Mooladhara Chakra to Sahasrara slowly, mentally touchingeach chakra in the upward path. Stay a while for a comfortable duration at Sahasrara and then slowly move your awareness from Sahasrara to Mooladhara Chakra while mentally touching each chakra in the downward path. This completes one mental Pranayama.
Repeat this Pranayama few times daily for some days till you are comfortable in tracing and visualizing the paths up and down. After getting complete mastery over this, move onto the Kriya Pranayama.
Variations of Mental Pranayama
Visualize a narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras on it (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the mental Pranayama along with these visualizations tracing the path up and down the white tube while mentally touching all the Chakras in the path.
While doing Pranayama, mentally chant OM (AUM) at each Chakra in the path. You can as well use the Bija mantras of the chakras or mantras of deities.
Visualize the smooth candle flame (about an inch in length) going up and down the white tube while mentally tracing the path.
Visualize the smooth & bright Sun (soothing white Sun) going up and down the white tube while mentally tracing the path.
Kriya Pranayama Cycle
Inhale, and while inhaling move your awareness from Mooladhara Chakra to Sahasrara, mentally touching each chakra with mantra in the upward path. Stay a while for a comfortable duration at Sahasrara while chanting the mantra and then exhale slowly. While exhaling, move your awareness from Sahasrara to Mooladhara Chakra mentally touching each chakra with mantra in the downward path. Mantra can be OM (AUM), Bija mantra or name of your beloved Deity.
While exhaling, contract the lower throat/glottis so as to create the resistance to the outgoing breath. This will make the duration of exhale lengthier compared to inhale and help in opening the spiritual (third) eye.
This completes one Cycle of Kriya Pranayama.
Variations Visual Kriya Pranayama
Visualize Sushumna nadi as narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras in Sushumna nadi (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the Kriya Pranayama along with these visualizations.
Visualize the smooth candle flame (about an inch in length) going up and down the Sushumna nadi while doing Kriya Pranayama.
Visualize the smooth white ball (about an inch in diameter). While inhaling and going up the Sushumna, white ball increases its size gradually. While exhaling and coming down the Sushumna, white ball decreases its size gradually.
While inhaling and going up, trace the dorsal side of the Sushumna nadi. While exhaling and coming down, trace the ventral side of the Sushumna nadi. (Dorsal side is towards the back side of the body and ventral side is towards front).
Visualize two narrow hollow white tubes running on left and right of the Sushumna nadi. One on the left is Ida nadi and the one on the right is Pingala nadi. Inhale and move awareness from Mooladhara to Sahasrara thru Ida nadi. After reaching Sahasrara, keep awareness there as long as possible to keep comfortably. Exhale and move awareness from Sahasrara to Mooladhara thru Pingala nadi.
While inhaling, imagine cool air is entering your body, gradually filling your body from Mooladhara to Sahasrara. While exhaling, imagine hot air is going out gradually from Sahasrara to Mooladhara.
With repeated practice, one will gain mastery over breath and mind. Exhale will take more time than inhale and, each breath will span over a minute. Mind will rest in peace. This is the time to move on to next step.
There are several kriya yoga meditation techniques. However, navel meditation kriya yoga is unique in many ways.
Few days back I was watching the breathing of a sleeping child. I noticed their chest doesn’t expand and contract the way an adult’s would. Their lower abdomen however does expand and contract with each breath. Indian Yogis speculate that lower abdomen is the source of our creative energy, the umbilical chord. Nevertheless, for those practiced in deep abdominal breathing, that same childlike energy and passion for life is present, and we can all relearn this vital skill.
In Hindu mythology, from the navel the lotus grows, and on the top of the lotus the Prajapati, the creator is in deep meditation. Through meditation he reaches his goal. Through meditation we can also reach our goal. The flow of current of deep navel meditation will guide us to where we are going.
When I focus my mind on the abdomen I find a rising movement and falling movement of air. When I breathe in the abdomen rises; when I breathe out the abdomen falls. So rising movement and falling movement is the primary object of my lower abdomen meditation.
When your metabolic rate decreases you may lead to weight gain. Now what is metabolism or metabolic rate? It is the rate at which our body will use energy, better known as burning calories. If your body can burn calories faster then there is no excessive weight gain. Now the more you exercise, the better gets your metabolism. And with a higher metabolism you will burn calories more efficiently.
Psychologists believe that people who experience a sense of insecurity, which may be due to real or imagined threats, may find comfort and protection in food. This results in food cravings and emotional indulge eating.
Take 30 – 60 minutes of free hand yoga exercise per day to stay healthy.
Take Yoga foods:
Food is the first thing you need to watch. Take Yoga foods. Take the fruits and vegetables that are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Set your yoga weight loss target
Your weight loss goals should not simply be to lose weight. Weight loss is not an exercise you have to do once and then forget about it. A successful weight loss is when you manage to lose weight by changing your lifestyle and eating habits and not by just saving calories and making calculations. Eating healthy should become your second nature and exercising should become your daily friend. So, instead of just setting arithmetic goals concentrate on how to change your lifestyle to match a healthier living.
Separate eating from your other emotions
A lot of people have associated eating with their emotions. It is very common for people to eat because they are feeling stress, anxiety, depression, anger etc. This is a bad and very unhealthy habit. Usually the food you eat when in this state is unhealthy and full of fats and calories. You need to realize that food is not the medicine for your emotions. Food is a pleasure and a way to provide your body with the energy it needs to function properly. If you want to lose weight then you should seriously consider this situation and disassociate food with emotions.
Cobra Pose :Lie on your stomach. Place 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 10 seconds. Come down to the original position while breathing out. Practice eight times.
cobra posture
Long Salutation Pose: Kneel down with your buttocks resting on your heels and your toes pointing forward. With your palms together, extend your arms up vertically 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 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.
Yoga relaxation:
Using the same blanket as for asanas, lie on your back with your arms by your side, making 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 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 that your brain is also relaxed. Check once more that you are breathing calmly, and stay like that – fully relaxed – for a few more minutes.
Yoga relaxation is especially important for those who do a lot of mental work. Do it as often as you like throughout the day. Whenever you feel mentally fatigued, even just a couple of minutes can be enough to rejuvenate and revive you.
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