Professional Documents
Culture Documents
Yoga For A Wholistic Personality
Yoga For A Wholistic Personality
PERSONALITY
A Guide to Concepts and Practices of Rishiculture Ashtanga Yoga as taught by
Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj.
CHAIRMAN
INTERNATIONAL CENTRE FOR YOGA EDUCATION AND RESEARCH
(ICYER) & YOGANJALI NATYALAYAM
PUDUCHERRY, SOUTH INDIA
www.rishiculture.org and www.icyer.com
2. Impersonality Development
f. Methods of culturing
5. Bibliography
MESSAGE
I am glad to know that MDNIY is organising the National Yoga Week– 2012, a national level mass
awareness programme for health, happiness and harmony through Yoga from 12th to 18th February 2012
in the MDNIY premises. It is encouraging that you are attempting to unite the diverse traditions of Yoga
at this event through the conduct of this event with special emphasis on “Role of Yoga in Personality
Development”. I am also pleased to note that booklets are being brought out by various traditions on their
approach to the Yogic concept of personality.
In a modern world where Yoga has been equated to mere physical postures with a little breath
manipulation and so called meditation, our Guru Yogamaharishi Dr Swami Gitananda Giri’s contribution
to the development of Yoga in the past century and his codification of the ancient teachings in a modern
scientific manner is unparalleled. Swamiji’s teachings, like him, are huge and seemly never ending in
their depth. I am presenting some of the core concepts that I feel are a unique feature of this tradition that
is now known as the Gitananda or Rishiculture Ashtanga Yoga tradition.
1. YOGA IS A WAY OF LIFE: Yoga is not something you do but a way of life to be lived
60/60/24/7/365/x. This requires a lot of introspection, consciousness, awareness, dedication and
determination. Easy to say, tough to do but Swamiji showed us how and it is unto us to follow him.
2. CREATE GURUS NOT FOLLOWERS Swamiji never wanted to have a huge number of students
or a huge million strong organization. He was more interested in bringing out the potential inherent in
each one of his students even if they later hated him for it! Each and every one of Swamiji’s students
is the best they could have been in this lifetime. Each is an individual and Swamiji brought out the
best in each one. No stereotyping or mass mould production at all. Swamiji made students so aware of
their Divine nature that many times they forgot him!!
3. BREATH IS LIFE: No other system comes close to Swamiji in terms of the vast repertoire and
depth of his Pranayama teachings. Starting with the Vibhagha Pranayama and then step by step
building up to more than 120 intricate Pranayamas is done is a manner that Prana, that vital cosmic
catalyst fills every cell with life and light.
4. NO OPTION YOGA: Swamiji termed Patanjali’s Ashtanga Yoga as the “No Option Yoga” and
placed great importance on a deep understanding of the Yamas and Niyamas which are the firm
foundation upon which the real Yoga life can be built. “You wouldn’t build a colossal building
without a foundation but you want to do it with Yoga?” he would ask numerous easy going aspirants
who wanted some ‘quick fix’ Yoga.
5. STEP-BY-STEP APPROACH: Every aspect of Swamiji teachings follows a step by step structured
approach that is easy to follow and methodical. Emphasis is placed on learning and re-learning the
proceeding steps and then proceeding further. “No shortcuts please!” was his refrain for it is always
better to be slow and steady than fast and sorry. The emphasis is on growing into the practice rather
than forcing oneself into it and that is why the use of props and other contraptions that make Yoga so
costly today have never been part of this tradition.
6. LOVE FOR INDIAN CULTURE: The major problem facing Yoga in the West is the fact that Yoga
has been cleaved away from Indian Culture (Sanathana Dharma). Without an understanding of the
Indian (Hindu) culture and the way of life where Yoga originated, it is very difficult to find answers
to many questions that confront the sincere seeker. Swamiji tried to inculcate in all students a deep
love and understanding of the culture from which Yoga has sprung.
7. BOUNTIFUL PRACTICES: Scores and scores of practices and techniques are part of this tradition
that has numerous Hatha Yoga, Laya Yoga and Jnana Yoga practices for the sincere aspirant. Polarity
practices and the Mantra Laya deserve special mention as also the Laya Yoga Kriyas. The intricate
All aspects of our human personality are cultured through the process
of Yoga helping us evolve towards perfection until we reach the state
of being ONE with the Divine Self. Yoga helps destroy the kleshas, the
psychological afflictions that warp our vision, as well as it eradicates
the karma bandha that prevents us from realizing our potential
Divinity. Maharishi Patanjali has given us a clear road map for this
evolutionary journey and has given us vital clues towards
understanding both the internal and external culturing processes of
Yoga. The cultural teachings of Yoga that spring forth from the
antiquity of Indian culture help us in becoming “All One” by loosing
our sense of individuality to gain an unparalleled sense of wholesome
universality.
Yoga is the mother of all religions, cultures and sciences; the evolutionary path of cultural
synthesis through which we may ultimately become the Divine itself. Indian culture is the fertile
soil from which this great art and science has sprung millennia ago, and an understanding of the
Indian cultural ethos is essential to know “Real Yoga”. Yoga is union/re-union, integration/re-
integration, synthesis/re-synthesis and is the process as well as the goal by which we can
integrate all aspects of our very being thus becoming ALL ONE.
The kleshas (built in, psychological afflictions that warp our vision) and karma bandha (being
caught in the action-reaction spiral) prevent us from realizing that we are the Divine Self who is
beyond these imperfections (klesha karma vipaka ashayaih aparamrushta purusha vishesha
ishwara – Patanjala Yoga Sutra I-24). Yoga gives us a clear road map for our evolutionary
journey towards re-synthesizing ourselves to ultimately reach that unlimited, unparalleled,
unified state of ONENESS (kaivalya).
METHODS OF CULTURING:
Abhyasa and Vairagya: Patanjali stresses the importance of abhyasa and vairagya in Sutra I-12
when he says that the vrittis will cease on their own accord once one has perfected the twin keys
of Abhyasa and Vairagya. He goes on to define abhyasa as the uninterrupted, disciplined and
dedicated practice done with Divine aspiration (PYS I-14). The nature of vairagya as a cultivated
nature of dispassionate objectivity, so essential for every scientist be they either the experimental
modern ones or the experiential ancient sages is dealt
with in Sutras 1-15 and 16. He gives a cross reference
to the highest state of kaivalya (described in the final
Sutras of Kaivalya Pada) when he states that one must
develop dispassionate objectivity towards even the
highest state (para vairagya) if one is to attain it (PYS
I-16). As it is often said, if you really love something
let it go. If it comes back to you it is rightfully yours
and if not, it was never yours in the first place!
Ashtanga Yoga: The real purpose of Yoga Sadhana is
expressed by Patanjali in Sutra II-28 when he states that
the sustained practice of the various limbs of Yoga is
meant for the destruction of the impurities, thus
enabling the sadhaka to cultivate the highest wisdom of
enlightenment (Yoganga anusthand ashuddi kshaye
jnana deeptir aviveka kyatih-PYS II-28). To this end he
enumerates the eight-fold royal path of Ashtanga Yoga
as “yama niyama asana pranayama pratyahara
dharana dhyana samadhi” in II-29. Though all aspects
of Yoga do in truth work at all levels of our existence, a generalization may be loosely made by
saying that the Bahiranga practices such as yama, niyama, asana and pranayama help in the
process of external culturing while the Antaranga practices of dharana and dhyana produce
internal culturing along with pratyahara.
Kriya Yoga: The potent combination of tapa, swadhyaya and ishwara pranidhana (PYS II-1) is
prescribed as the method to facilitate attainment of samadhi through the elimination of the
kleshas (PYS II-2). The kleshas are the root source of the Karmic manifestations in class (jati),
life span (ayus) and experience (bhoga) and so their eradication is vital for culturing the inner
aspects of one’s personality to attain the universality.
Pratipaksha Bhavanam: The concept of pratipaksha bhavanam is an amazing teaching and
must be inculcated in our sadhana of day-to-day living as we face it so many times each day.
Even if we cannot replace negative thoughts with emotion-laden positive reinforcements, we
must at least make an attempt to stop them in their troublesome track! I have personally found
that a strong ”STOP” statement works wonders in helping block out the negative thoughts that
otherwise lead us into the quicksand-like cesspool of deeper and greater trouble.
Healthy living: To live a healthy life it is important to do healthy things and follow a healthy
lifestyle. The modern world is facing a pandemic of lifestyle disorders that require changes to be
CONCLUSION:
According to Yogacharini Meenakshi Devi Bhavanani, Director of the International Centre for
Yoga Education and Research at Ananda Ashram in Pondicherry, Yoga has a step-by-step
method of culturing that produces effects at all levels of existence. She explains that social
behaviour is first optimized through an understanding and control of the lower animal nature
(pancha yama) and development and enhancement of the higher humane nature (pancha
niyama). The body is then strengthened, disciplined, purified, sensitized, lightened, energized
and made obedient to the higher will through asana. Universal pranic energy that flows through
the body-mind-emotions-spirit continuum is intensified and controlled through pranayama using
breath control as a method to attain controlled expansion of the vital cosmic energy. The
externally oriented senses are explored, refined, sharpened and made acute, until finally the
individuals can detach themselves from sensory impressions at will through pratyahara. The
restless mind is then purified, cleansed, focused and strengthened through concentration
(dharana). If these six steps are thoroughly understood and practiced then the seventh, dhyana
or meditation (a state of union of the mind with the object of contemplation) is possible. Intense
meditation produces samadhi, or the enstatic feeling of Union, Oneness with the Universe. This
is the perfect state of integration or harmonious health.
At the conclusion of the Vibhuti Pada, Maharishi Patanjali tells us that it is only the equality
between buddhi and purusha that brings about liberation (sattvapurusayoh suddhisamye
kaivalyam- PYS III-56). Such a state can only happen if we ourselves become a pure medium for
the crystal-clear transmission of the Divine Universal impulses. Purity of thought, word and deed
is of paramount importance if we are to become the purest vehicles of the Divine Grace. Yoga
cultures us towards attaining that state of perfect clarity.
Yogis wish peace and happiness not only for themselves, but for all living beings. They are not
“individualists” seeking salvation for themselves, but on the contrary are "Universalists" seeking
to live life in the proper evolutionary manner to the best of their ability and with care and
concern for their fellow human brethren and those beings living at all planes of existence.
May we all become true Yogis as extolled by Yogeshwar Sri Krishna when he says, “tasmad
yogi bhavarjuna –become thou a Yogi, oh Arjuna”
Hari Om Tat Sat-may that be the reality!
abdominal area.
Breathe in and jump forward bringing your feet between the hands that are placed firmly on the
ground. Stretch your head up and feel the stretch passing through your entire back.
Breathe out and lower your head down to your knees in the Pada Hastha Asana.
Breathe in and start to slowly lift your torso and then your arms as you return to the standing
position and then continue to stretch your arms up in to the Anjali Mudra.
Slowly return your arms back to your side while breathing out and then relax in the Samasthiti
Asana with your palms facing forward to absorb the energy from the sun.
Repeat the entire sequence a minimum of three, six or nine times every morning for maximum
benefit. Performance of the Surya Namaskar every day in the early morning helps utilize the
excess fat and also to help speed up metabolism and produce weight loss. It improves
functioning of virtually every system of the body from the cardio-respiratory function right up to
the psycho-neuro-immuno-endocrine function.
Surya Namaskar is best done in the early morning facing the sun as it is rising above the horizon.
Your body will thank you as your endocrine glands are exposed to the healing rays of the early
morning sun that positively stimulate your entire body.
arms in line with your shoulders. Make sure that your palms are kept facing upward.
Breathe in and bring your hands back to the Namaskar Mudra at the chest. Rest in the Namaskar
Mudra and perform a slow exhalation. Breathe in slowly and extend your hands forward into the
Agraa Mudra. Breathe out while slowly bringing your hands back to the Namaskar Mudra at the
chest.
This completes one round of the Vriksha Kriya. To perform a second round of this practice,
bring your hands into the Namaskar Mudra. Breathe in and lift your hands into the Anjali Mudra.
Breathe out and slowly lower your hands straight out to the side. Breathe in and bring your hands
back to the Namaskar Mudra. Rest in the Namaskar Mudra and perform a slow exhalation.
Breathe in slowly and extend your hands into the Agraa Mudra. Breathe out and slowly bring
your hands back to the Namaskar Mudra.
At least three rounds of this movement and breath coordination activity should be performed
while balancing on one leg, before performing the Kriya while balancing on the opposite side.
Slowly release the hand and foot position and come back to the Samasthiti Asana for a period of
quiet relaxation and contemplation.
MALLA KRIYA
This activity is loosely based upon the warm ups done
by Indian wrestlers to prepare them to face the battle.
It involves the use of the forceful Bhastrika breathing
in synchrony with movement from the standing to the
squatting position.
Stand in the Samasthiti Asana and clasp your elbows
in front of your chest with the right hand on the left
arm and the left hand on the right arm.
Take a deep breath in and then blast the breath out
with a ‘whoosh’ and at the same time come down to
the squatting Utkat Asana. Breathe in and at the same time come back up
to the standing position. Blast out the breath and go into the Utkat Asana.
Breathe in and come back up to the standing position. Blast out and go
into the Utkat Asana. Perform at least 9 rounds of this practice.
At the end of the Malla Kriya relax in the Utkat Asana, the squatting
posture that is valuable for the proper functioning of our abdominal and
pelvic organs that make up our digestive and urinary systems. Your feet should be as flat to the
ground as possible. Wind your arms tightly around your legs as if embracing yourself. Give
yourself a good hug and feel the pressure that is generated in the abdominal region. All internal
organs are given a good massage and the whole digestive and urinary systems are
invigorated.When ready release the posture and come into any sitting position. Enjoy the
renewed circulation of fresh blood into your abdomen and pelvis.
Slowly bring your hands down to your head with your wrists touching the top of your head thus
forming a beautiful triangular frame for your face. This is the Kailash Mudra that energizes the
Sahasrara Chakra. Focus your mind on this area which is related to the prefrontal region of the
brain and is important for the development of an integrated personality.
When the hands are brought down from the Kailash Mudra and placed in front of the forehead
we can energize our Ajna Chakra or centre of inner intuition. This energizes our Pituitary Gland
which is the master conductor of our endocrine orchestra and helps us to obtain excellent
glandular health.
As we bring the Namaskar Mudra to the front of the neck we can feel the energetic vibrations
that recharge the Vishuddha Chakra and normalize our thyroid function. Concentrate on this vital
region as the stress related Thyroid disorders may be prevented and managed by this simple
practice that works at the level of our energy body.
When the Namaskar Mudra is brought down to the chest region we can feel the healing energies
flood through our Anahatha or heart Chakra. Let the qualities of compassion and empathy flow
through this centre to help us become a better and more humane being with a universal outlook.
Finally lower your head bringing chin to chest while breathing in for six coutns. Breathe out and
make the labial sound MMM while bringing the head back to the central position.
Perform a minimum of 3 to 9 rounds of this practice at each sitting. Brahma Mudra is an
excellent practice to prevent as well as relieve disorders of the cervical spine that are so common
in this modern day and age. It is important to concentrate on the area of the neck to be relieved,
repaired, or rejuvenated while sounding the Bhija Mantras. This produces excellent
psychosomatic relaxation. It also gives us the psychological benefit of understanding the
perspectives of others by seeing the ‘different viewpoints’.
MARMANASTHANAM KRIYA
The twenty-two sensitive parts of the body are known by the collective Sanskrit term
Marmanasthanam. To concentrate upon these parts in a particular order or to command these
areas to relax in a particular way while concentrating, gives a very satisfactory, deep relaxation
that has been found by tested experiments to give relief even to compulsive dreaming. This is an
excellent Kriya to do at the end of a strenuous session of Asanas and Pranayamas. The relaxation
should be preceded by at least nine rounds of Savitri Pranayama, the Rhythmic Breath, to create
the proper atmosphere.
This technique (Kriya) can be done in two ways, one for relaxation the other for deep
concentration. For relaxation the technique is done from “feet to the head” and for deep
concentration from “head to feet.” While concentrating upon twenty-two body parts, each part is
commanded (by mind) “to relax” or a thought of peace or serenity” directed to the named area.
For relaxation, concentrate upon the (1) toes and command the toes to relax (2) feet (3) lower
legs to knees (4) upper legs to hips (5) buttocks (6) base of spine (7) pelvic area (8) abdomen (9)
chest and (10)
shoulders. Now take
your concentration
down to the (11)
fingers, and
command the
fingers to relax then
(12) hands (13)
lower arms to
elbows (14) upper arms to shoulders where your concentration joins with body concentration
(15) throat (neck) (16) around the mouth and chin (17) around the nose and cheeks (18) eyes (19)
back around the ears (20) back of the head (21) top of the head (22) Cavernous Plexus in the
middle of the forehead. All the while you should command “relaxation.”
Perform Jyoti Dharana and Jyoti Dhyana (concentration and meditation on the Divine light) at
the Bhrumadhya Bindu (midpoint between the eyebrows). Visualize the Divine Jyoti to be
having the brilliance equal to 1000 suns but without the glare. Absorb yourself into this Divine
Jyoti.
ANU-LOMA-VILOMA PRAKRIYA
A group of certain Pranayamas that are more than Pranayamas and
called Anu-Loma-Viloma Prakriyas are taught in both the Jnana Yoga
and Raja Yoga schools.
The term Kriya means a systematic rationale action or movement.
Prakriya means a method of action, or a technique. These Kriyas affect
the basic polarity of the body, regulating the electrical flow in the
nervous system and the ionization of cellular energy. These Pranayama
Kriyas and Prakriyas produce a state of deep relaxation and healing at
multiple levels.
Lie down in the dorsal, supine position, Shava Asana, the Corpse
Posture with your head towards the north to pick up the natural north-
south flow of magnetic current. Begin deep rhythmic, Savitri
Pranayama. Take in the breath for a slow eight count, hold in for a
slow four count. Let out for a slow eight count, then hold out for a
slow four count. Repeat over and over again.
Variation 1: When you have mastery over the Rhythmic Breath
imagine that a warm golden Prana is lowing from above your head out
the feet on the incoming breath. This Pranic flow is allowed to
completely move beyond the feet. On the out-going breath, feel a cool
silvery Apanic flow enter the feet and flow back through the body and
out the top of the head. Continue this Pranic/Apanic flow until deep
relaxation ensues. This should take six to ten minutes. A longer time
may be used.
Variation 2: Another form of polarity Kriya can be done by splitting
apart the two flows so that the Apanic flow is felt to move
downwards only on the left side of the body through Ida Nadi while
the Pranic flow moves up on the right side of the body through
Pingala Nadi. This Kriya is done over the over again until deep,
conscious relaxation is produced.
Often the Guru will give a series of Nadas, Bijas or Mantras to
“imagine” while doing the two Kriyas above. The beginner should
imagine the Pranava “AUM”, being wafted both directions with the
breath through the body until given a more appropriate Mantra that
can only be taught personally by a qualified Guru.
How Yoga Nidraa Affects Body, Mind and Psyche: When the polarity-like breath is done, the cells
of the body regain their polarity and subsequent electrolytic balance. When the mind is centered in
the Solar Plexus, it is centered at the seat of the Atman, the Cosmic Life of the individual. When
this Atmic force moves with the Prana in a clock-wise pattern, it disturbs the habit pattern of the
CONTEMPLATIVE
nervous system by cutting across twelve nerve fieldsPRACTICES
which emanate out-wards from the solar
plexus like the numbers on the face of a clock. The positive energy flow of Yoga Nidraa breaks up
old negative habit patterns, aligning the Pancha Kosha, the Five Bodies of Man, and allowing an
elevated psychic state of exist. Not only are there psychic benefits from the Yoga Nidraa, but very
physical benefits as well. The twenty minutes to half an hour that it takes to do the Yoga Nidraa
Kriya is equal to eight hours to sleep. Sleep is nature’s way of repairing the body. During sleep the
catabolic destructive cellular process is at its lowest point, while the anabolic, regenerative
process of cells is at the highest level. Yoga Nidraa produces high cellular repair of an anabolic
nature, as well as reviving the healthy functions of the nervous system.
SPARSHA MUDRAS
Sparsha means to touch or feel with awareness and consciousness. The Sparsha Mudra or the
touching gesture is performed by placing the palm of the hands on different parts of the body to
facilitate the flow of Pranic energy to that part in order to produce certain effects. These Mudras
are especially used to focus our awareness into the different segments of our lungs while
performing Vibhagha Pranayama, the sectional breathing.
Sit in the Vajra Asana with your hands placed comfortably palms down on your thighs.
To become aware of the lower lobes of your lungs place both your palms onto your lower chest
in the region of the diaphragm. This is the Adhama Sparsha Mudra. Let your hands be relaxed
with your elbows to the sides. Breathe deeply with your awareness focused on the front section
of your lower lungs. After a few rounds of deep breathing bring the Sparsha Mudra to the side
section of your lower lungs and breathe deeply for a few rounds. Finally take the Sparsha Mudra
to the back lower chest area and breathe deeply into the posterior section of your low lungs.
VYAGRAHA PRANAYAMA
The tiger breath is an important practice to relieve numerous musculoskeletal problems and
create excellent psychosomatic health. Take up Chatus Pada Asana with your weight evenly
distributed between your hands and knees.
Repeat this excellent practice at least nine times at each session. Vyagraha Pranayama helps us to
utilize all sections of our lungs in a balanced and controlled manner thus energizing the whole
body with healing Pranic energy. This is also very good for those suffering from musculoskeletal
disorders of the joints. It is a simple and yet effective practice to prevent and manage
gynecological disorders. It is an important component of rejuvenation and rehabilitation. When
ready slowly relax back to the Vajra Asana for a period of quiet contemplation.
BHRAMARI PRANAYAMA
Sit on the heels in the Vajra Asana with the spine erect. Perform the
Shanmuki Mudra with the thumbs of the hands closing the external
auditory canal. The first two fingers are then placed over the closed
eyelids while the ring fingers regulate the flow of air through the
nostrils. The little fingers are placed over the closed lips. This Mudra
helps in joining together the nerves of the hands with the facial and
trigeminal nerves on the face.
Take a slow and deep breath in for six counts. Let out the breath very
slowly while making a sound in the nasal passages like the high-
pitched sound of a female bee. This buzzing sound is very much like
the Anuswarah sound of “mm” of the “AUM”. Repeat this at least
nine times. Bhramari is one of the Swara Pranayamas and stimulates
LOMA-VILOMA PRANAYAMA
This is an excellent practice that uses the tool of the breath to wake up the entire nervous system
while producing an integrative harmony between the right and left brains. Right nostril breathing
(Surya Nadi Pranayama) influences the left-brain activity while left nostril breathing (Chandra
Nadi Pranayama) the right brain function. Right brain activity is related to the creative aspect of
our personality while left-brain to the analytical aspect of our personality. The link between the
nostrils and the opposite sides of the brain is used intelligently in Yoga to produce an integration
and balance of all aspects of ones personality, physically, emotionally, mentally and even
spiritually.
A special Mudra or hand gesture is used to control the breath as it
moves and out through the nostrils. All of the Mudras used on the
face are called by the names of Devas or Gods, such as Brahma,
Vishnu or Mahadeva. Since the Loma Viloma group of Pranayamas
are sustaining breaths – the Vishnu Mudra must be used. Vishnu is
the great sustainer, the great Preserver; hence, “His Mudra” is the
most appropriate for use with this Pranayama which sustains the life
force.
Loma Viloma Pranayama is called the Alternate Nostril Breath, in
English. The IN BREATH focuses on the– Loma, the positively
charged, warm, golden Prana while the OUT BREATH focuses the–
Viloma, the negatively charged, cool, silvery Apana. One “excites” the solar and lunar energies
(the “HA” & “THA” energies) that move as Prana and Apana through the Pancha Kosha,
through the Pingala and Ida Nadis of the Psychic being. In doing this, we “wake up” our nervous
system!
Perform Vishnu Mudra using the right hand by placing the tip of the middle finger against the
root of the nose. Apply gentle pressure to this point, the Brumadhya Bindu thus enabling a free
flow of air through both nostrils that will naturally open. Use the ring finger to close the left
nostril and use the index finger to close the right nostril alternately as required. Keep both the
thumb and the little finger spread apart in a wide “V”. The little finger represents the Ida Nadi
while the position of the thumb opens up the Pingala Nadi. Please understand that this Mudra
presses “psychic buttons”, allowing a free and balanced flow of energy in every cell.
To perform the Loma Viloma Pranayama, close your left nostril with your ring finger and inhale,
slowly for an eight count through the right nostril. Then close the right nostril with your index
finger and breathe out through left nostril for eight slow counts. Continue to breathe in through
right nostril for eight counts focusing on the warm, golden Pranic flow, and breathe out through
left nostril for eight counts while focusing on the cool, silver Apanic energy flow. Continue this
process for 9 to 27 rounds. To conclude the practice, take a massive deep breath through both
nostrils. Hold for about a count of six and then exhale vigorously through both nostrils. This very
simple form of Loma Viloma Pranayama brings about a state of polarity in the human complex.
MEDITATIVE SITTING
Sit comfortably in any of the meditative postures like Vajra Asana
and let all your body tensions relax. Consciously repeat in your
mind the command to “relax”. Begin deep inspirations and
expirations of breath. Watch the breath. See how it is coming in
through the nose, passing through the nasal vestibule, down the
throat, into the trachea and bronchi and finally into the segments
of the lungs.
Watch the breath as it comes out of each of three different areas
of the lungs, up through the air passages, the nasal passages and
out of the nose. Keep the mind concentrated in the “Now”. Do
not let your thoughts waver or wander. When you breathe in,
know that you breathe in. When you breathe out, know that you
breathe out. Be aware of each thought or emotion as it arises. Curb distracting thoughts or
emotions by keeping your mind steady upon one thought or thing. Use the sound of Shanti, the
PRANA KRIYA
Take up any meditative posture and begin Savitri
Pranayama in a 6 by 3 ratio. Perform 9 to 27 rounds of the
pranayama and concentrate deeply on the breath until all
other concerns are minimized. If the concentration is deep
enough, a Pratyahara, a sensory withdrawal develops. This
can produce a state where one “becomes the breath” and one
has the experience of moving in an out of the body, rather
then being the breather who is taking the breath in and out
of the body. Start to focus your mind at the mid point
between your brows. Visualize that the breath is moving
back and forth between the brows at this region known as
the Brumadhya. As you breathe in feel the sensation of
moving outward through the middle of the forehead to a
point outside of the body. As you breathe out feel the
sensation of moving back through the brows at the forehead
into a centre deep within the folds of the brain. After 9 to
27 rounds of this practice breathe out and settle your mind
deep within the folds of the brain where the breath has taken
you. This Cave of the Yogis is a deep concentration point
that produces Kevala Kumbhaka, the spontaneous cessation of breathing that may exist for a few
seconds or up to a number of minutes without any desire to breathe at all. When ready slowly
resume normal breathing and slowly come back to your daily routine.
ANTARADRISHTI KRIYA
Antara Yoga, or Inner Yoga, begins with the ability to visualize
“within”… to be able to make pictures within the mind and to project
these pictures or ideas, into action or to gain the benefit of the relaxation
that such an art produces. Sit in any meditative posture and try to still the
mind as if cleaning the blackboard of all the graffiti.
YOGIC PRAYERS
He was a born teacher and taught yoga his whole life from the age of 13, even while in the
midst of a busy professional and family life. For most of his life, he was an inveterate
traveler. He made a multitude of world tours, spreading the message of his Gurus. He set up
Ananda Ashrams wherever he travelled and lived in the United States, Canada, South
America, Europe and Australia. He was one of the active founders of the modern Yoga
Sports movement and sponsored of the 1st International Yoga Asana Championships in
January 1989, in Pondicherry. He had also sponsored four World Yoga Conferences in
Pondicherry and was the inspiration for the International Yoga Festivals held since 1993 in
Pondicherry by the Department of Tourism attracting thousands of delegates from many
countries. Satguru Sivaya Subramuniyaswami, Founder of Hinduism Today in Hawaii said,
"Nowhere in the world have I seen Hatha Yoga performed as well as it is at Swami
Gitananda's Ashram." One of his foremost messages was, "Yoga is a way of life." He was an
exemplar extraordinaire of his own words and lived life fully, consciously and skillfully. One
of his major projects was the upliftment of village children
through yoga and the Carnatic cultural arts. To this end he
founded the Sri Kambaliswamy Yoga and Cultural Arts
Program, in which more than 10,000 children studied Yoga,
Bharata Natyam (traditional dance) and Carnatic vocal music
free of charge. He was the author of 25 books on the science
of yoga and publisher of the international Yoga journal,
Yoga Life. His vibrant personality, however, touched
everyone, and he was open to all. His roar woke many a
sleeping soul to the higher values of a truly human and
humane existence. He will be sorely missed by all who
understand the need for and value of the ancient life
principles contained in Ashtanga Yoga, especially for
modern man who, lost in the mad melee of materialism,
cannot see the path out of all this madness. Yogamaharishi