'When head, heart and hands unite, an ordinary moment can become divine.' Swami Niranjananda Saraswati
Asana Yoga Postures:
Yoga asanas are the physical yoga postures which, when done correctly, can help purify the physical body. A combination of stretching, holding and strengthening practices - combined with breath - improve blood circulation, joint mobility and flexibility as well as strengthening and toning muscles and tissues. Organs, glands and nerves are massaged, compressed and energised while waste is released from cells into the blood and lymph systems to be eliminated. Asanas help greatly in reducing physical and mental stress and tension and bring about a real sense of well-being. This purification has an effect on the flow of energy in the body; energy begins to expand and move through the energy channels (nadis) awakening the energy centres (chakras) and dormant parts of the brain. Awareness is drawn inward. This state leads naturally to the next stage; the deeper practices of pranayama. |
Pranayama Breathing Techniques:
Prana can be translated as life-force or energy and ayama as expanding the dimension, so pranayama means expanding the dimension of life-force. Looked at another way, yama means restraint or control so pranayama can also be seen as controlling the life-force. This is achieved through specific breathing techniques. The first stage for beginners is simply listening to and observing the breath and becoming familiar with the way your body breathes. You are then guided through simple techniques that help you to expand lung capacity before moving on to more advanced techniques. Pranayama practices range from calming techniques for example used in pregnancy and for those with heart conditions, to more dynamic, cleansing, stimulating and expanding breaths. The practice of pranayama is a whole science in itself and is a powerful vehicle to influence mind and energy. |
Mudra:
Mudra translates as ‘attitude’ or gesture’. It is a type of body language that develops communication between the physical body and the mind via the nadis or energy pathways. The mudra may be a whole body position or a hand position which unites body, mind and energy. Specific hand mudras (hasta mudras) can direct energy to specific organs, eliminate energy leakage and ensure a smooth flow of prana. The overall effect is to subtly guide our awareness from external identification to internal identification in preparation for meditation. |
Bandha:
The word bandha means to ‘hold’, ‘tighten’ or ‘lock’. These definitions describe the physical action involved in the bandha practices and their effect on the pranic/energy body. Whereas mudras redirect prana by linking up certain circuits in the energy body, bandhas redirect and store the energy by blocking the flow in certain areas of the body. This forces the energy to flow or accumulate in other areas. This action also massages, stimulates and influences the muscles, organs, glands and nerves associated with that specific area. There are three bandhas: jalandhara (throat), uddiyana (abdominal) and moola (pereneal). When they are combined the practice is called maha bandha. When bandhas are used with pranayama (breathing) practices they create a negative pressure, similar to that in pumping water, which will push the pranic energy up through the spinal cord stimulating the higher energy centres. |
Meditation and the Mind:
Meditation is the name given to the state where the higher Self - the true nature - is realised. The name for this state is Dhyana. In order to achieve the state of meditation the mind needs to become one-pointed until eventually the mind itself is transcended. Satyananda yoga uses a number of concentration (dharana) and meditation (dhyana) techniques to guide the practitioner step by step through the various stages of meditation. The techniques, which are drawn from both the tantric and yogic traditions, include antar mouna (inner silence), ajapa mantra (spontaneous repetition of a mantra) and trataka (concentrated gazing) amongst many others. An important preliminary practice is Yoga Nidra (see next panel). With regard to the mind, modern psychology divides the sub-conscious and unconscious mind into lower, middle and upper. The lower mind is concerned with co-ordination and activation of the body’s various activities e.g. respiration & circulation. It gives rise to instinctive urges, and from here manifest complexes, phobias, fears and obsessions. The middle mind concerns itself with data. It analyzes, compares and reaches conclusions in relation to this incoming data. It is the realm of rational or intellectual thinking. The higher mind is the area of so-called super-conscious activity. It is the source of intuition, inspiration, bliss and transcendental experiences. From this region, geniuses derive their flashes of creativity and is the source of deeper knowledge. Behind all these different parts of the mind is the self: the very core of existence. When we meditate we are able to take our consciousness to the different parts of the mind. Instead of being confined to small areas of the middle or rational mind, we are able to move away from intellectualisation during meditation and access the higher mind. Eventually the higher mind is transcended and the culmination of meditation is self-realisation. |
Yoga Nidra:
A practice from the tantras, Yoga Nidra (psychic sleep) is a state of sleepless sleep on the border between sleep and wakefulness. The practitioner lies on the floor in a comfortable, open position called shavasana, and is given a number of instructions which should be followed with attentiveness; with effortless effort. A sankalpa, or resolution, is introduced which has already been chosen by the practitioner. In the clear, receptive state of yoga nidra, this positive intention becomes imbedded in the subconscious and old outdated habits and patterns can be changed. The effect of focusing on the rotation through the body parts, for example, is that the senses begin to withdraw from the physical centres. In the deep state of relaxation that results, tension is released, the mind becomes clear and the thoughts are more powerful. At one stage images and symbols are introduced; these are used as a means of accessing the unconscious mind which stores information in symbolic form. During yoga nidra and meditation, practitioners may start remembering earlier experiences they had previously forgotten, indicating that the unconscious mind is being accessed. The process of visualisation in yoga nidra enables us to purge old impressions from the mind. This helps purify the layers of our consciousness which is necessary before real progress in yoga - union with the Self - is possible. |
Chakras:
Chakras are vortices of energy which fuel the whole energy body and connect body, mind and prana. Each chakra relates to a different physical component of the body, to a different mental or psychological aspect and to a different energy vibration or frequency. The six main chakras are located along the spine and, although they are situated in the subtle energy body, they correspond to the nerve plexuses in the physical body. The different systems of yoga, particularly hatha and kriya yoga, systematically purify, rebalance and awaken the chakras. When the chakras are awakened, they act as switches illuminating the higher faculties and dimensions of consciousness. 
Symbol of Swadhisthana Chakra
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Prana and the Nadis:
Prana can be roughly translated as energy or life-force, yet these definitions do not do full justice to the force that is prana. According to yoga, prana is present in every aspect of creation; all beings are composites of prana which gives us life and existence. Without prana there would be no existence. According to the ‘Kathopanishad’, one of the sacred yogic texts ‘This whole world - whatever there is - vibrates having originated from prana’. We are born with a certain quantity of prana, and this is influenced throughout our lives by e.g. our attitudes, our lifestyle, our diet, the air we breath and spiritual practices. So we can actually influence the quality and quantity of our prana. If you have read the descriptions of the various yogic techniques on this page, then you will have gathered that these practices are designed to maximise the movement and expansion of internal prana, which in turn positively affects every aspect of our being. And nothing affects the prana more than the breath. According to Swami Niranjananda, ‘when prana is influenced through modification of the breath, all the functions of the body, brain, mind and consciousness are affected … a significant outcome of pranic awareness is that one is able to gain control of the mind'. He also states in the book 'Prana and Pranayama’, ’The individual prana within each being is a part of the cosmic sea of mahaprana (universal energy), but until this truth is realised experientially, one sees oneself as separate from the rest of the universe.’ Nadis, meanwhile, are the vehicles for prana; they are pathways of pranic, mental and spiritual currents, which form a matrix throughout the physical body. They provide energy to every cell, organ and part through their vast network, carrying prana back and forth in every direction. They are channels of energy which underlie and sustain life and consciousness and can be seen when the practitioner achieves higher states. They are stimulated by specific practices mentioned above and by visualisation techniques. |
Shatkarmas:
Hatha yoga is concerned with purification of the physical body. The shatkarmas are cleansing techniques that purify the whole system. The techniques we instruct at Shanti Path include:
Neti - nose cleansing with salt water
Shankhaprakshalana - cleansing the whole alimentary canal with salt water
Kunjal - cleansing the stomach with salt water
Agnisar Kriya - rapid expansion and contraction of the abdomen
Nauli - churning of the abdominal walls to strengthen the abdominal organs.
Kapalbhati - a pranayama technique to purify the frontal brain
Trataka - the practice of steady gazing for the eyes.
These cleansing techniques are generally only carried out on residential and day courses, although neti nose cleansing, kapalbhati and trataka are offered on many weekly classes.
The effect is of lightness, clarity of mind and well-being. Prana Shakti flows more freely through the nadis (energy pathways) and the mind is prepared to introvert for the practices of concentration and meditation.
Hatha yoga is concerned with purification of the physical body. The shatkarmas are cleansing techniques that purify the whole system. The techniques we instruct at Shanti Path include:
Neti - nose cleansing with salt water
Shankhaprakshalana - cleansing the whole alimentary canal with salt water
Kunjal - cleansing the stomach with salt water
Agnisar Kriya - rapid expansion and contraction of the abdomen
Nauli - churning of the abdominal walls to strengthen the abdominal organs.
Kapalbhati - a pranayama technique to purify the frontal brain
Trataka - the practice of steady gazing for the eyes.
These cleansing techniques are generally only carried out on residential and day courses, although neti nose cleansing, kapalbhati and trataka are offered on many weekly classes.
The effect is of lightness, clarity of mind and well-being. Prana Shakti flows more freely through the nadis (energy pathways) and the mind is prepared to introvert for the practices of concentration and meditation.