Rao Yoga and Meditation

ARDHA-SHALABHA-ASANA

HALF LOCUST

Basic pose: lay down on your stomach, legs together, toes point backward, arms alongside the body, forehead on the floor

• make a fist with both hands
• breathe in, slowly lift one leg
• breathing is normal, hold for 10 counts
• breathe out, slowly lower your leg to the ground
• then repeat with your other leg

Note: legs should be flexed as much as possible, lift the leg straight up, don’t turn to reach higher, move slowly, don’t kick or move rapidly to reach higher, the pelvis rests on the floor

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SHALABHA-ASANA LOCUST POSE

The same as Half Locust, but with both legs together

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DHANUR ASANA BOW POSE

Basic pose: lay down on your stomach, legs together

• bend your knees and take hold of your ankles with your hands
• breathe in, look up and stretch your legs backwards
• breathing is normal, hold for 10 counts
• breathe out, slowly come back

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ARDHA-HALA-ASANA

HALF PLOUGH

Basic pose: lay down on your back, legs together, toes point upwards, arms alongside the body, hands flat on the floor 1st step:

• breathe in, slowly lift one leg
• breathing is normal, hold for 10 counts
• breathe out, come back slowly
• then do the same with your other leg

2nd step:

• now both legs together repeat excercise

Note: keep your legs stretched as much as possible, toes point up to the ceiling, don’t raise your head

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VIPAREETA-KARANI

HALF CANDLE POSE / SHOULDER STAND

1rst step Basic pose: lay down on your back, legs together, toes point backwards, arms alongside the body, hands flat on the floor

• breathe in, slowly lift both legs
• put your hand under your hips,stretch your legs
• breathing is normal, hold for 30 counts
• breathe out, come back slowly

Note: keep your legs stretched as much as possible, all weight should rest on the elbows

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CANDLE POSE/ SHOULDER STAND SARVANGA-ASANA

2nd step Basic pose: 1st step of the shoulder stand

• stretch your trunk/body and bring it up as far as possible from the ground
• press your chin against your chest
• breathing is normal, hold for 30 counts
• breathe out, slowly lower your body to the ground

Note: when you lower your body, don’t lift your head

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HALA-ASANA PLOUGH POSE

3rd step

Basic pose: 2nd step of the shoulder stand

• bring your legs over your head to the ground, feet as far as possible from your head
• breathing is normal, hold for 30 counts
• breathe out, come back slowly

Note: keep your legs stretched as much as possible When you slowly return keep your legs as close to your head as possible, don’t force anything, don’t hold the position if it does not feel comfortable

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NAUKA-ASANA BOAT POSE (on the back)

Basic pose: lay down on your back, legs together, arms alongside the body, hands flat on the floor

• breathe in, lift head, arms and legs simultaneously, hands next to the knees
• breathing is normal, hold for 10 counts
• breathe out, come back slowly

Note: don’t lift head and legs too much, this is an exercise for the stomach, not a balancing pose

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NAVA-ASANA

BOAT POSE (on the stomach)

Basic pose: lay down on your stomach, legs together, toes point backwards, arms stretched forwards in front of the head, hands flat on the floor, forehead on the floor

• breathe in, lift head, arms and legs simultaneously
• breathing is normal, hold for 10 counts
• breathe out, come back slowly

Note: the movement is slow, don’t kick or move rapidly to reach higher

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PAVANA-MUKTA ASANA

STOMACH POSE

Basic pose: lay down on your back, legs together, arms alongside the body

• breathe in, bend your right leg towards your face
• hold your knee tight with your hands
• bring your face towards the knee, first chin, then nose and forehead
• breathing is normal, hold for 10 counts
• breathe out, come back slowly
• then repeat with the other leg
• then repeat with both legs

Note: press your upper leg against your stomach

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ASANAS IN A SITTING POSITION

VARKA-ASANA

TWIST

1rst step Basic pose: sit on the ground, legs together and stretched forwards, hand next to the hips, sit straight

• put your right foot next to your left knee
• put your hand behind you on the floor, fingers point backwards
• lift your left am and press against the outside of your right knee
• with your left hand take hold of your right big toe or ankle
• breathing is normal, hold for 30 counts
• breathe out, come back slowly
• then repeat with the other leg

Note: sit as straight as possible Put your right hand in one line with your shoulders and right leg Don’t lift your shoulders but keep them parallel to the floor

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ARDHA-MATSYENDRA-ASANA

HALF TWIST

2nd step Basic pose: sit on the ground, legs apart (straddled) and stretched forwards, sit straight

• bend your right leg, the right foot should be next to the left side of your bottom
• put your left foot over it, next to your right knee
• lift your right arm and press against your left knee
• with your right hand take hold of your left big toe or ankle
• breathe in, turn your head backwards, look backwards over your shoulder
• put your left hand behind your back and try totake hold of your right hip
• breathing is normal, hold for 30 counts
• breathe out, come back slowly
• then repeat with the other leg

Note: sit as straight as possible Don’t lift your shoulders but keep them parallel to the floor

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PARVATHA-ASANA

MOUNTAIN POSE

Basic pose: sit on the ground in a relaxed manner (lotus pose or leg crossed or sitting on your feet with knees bent), sit straight

• put your hands in front of your chest, hand palms together
• breathe in, press your hands against each other
• keep pressing and slowly lift your hands to your chin, forehead and over your head as high as possible while pressing
• lift your head and look up
• breathing is normal, hold for 10 counts
• breathe out, come back slowly

Note: keep sitting straight

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GOMUKHA-ASANA

COWSHEAD POSE

Basic pose: sit on the ground, legs apart (straddled) and stretched forwards, sit straight

• bend your left leg, the left foot should be next to the right side of your bottom
• put your right leg over it, the right foot should be next to the left side of your bottom, keep your knees upon each other
• lift your right arm and bend it backwards behind your back, your hand is pointing downwards as far as possible
• put your left arm backwards via your left side, reach up with your left hand (as far as possible)
• left and right hand take hold of each other behind your back (if possible)
• breathing is normal, hold for 10 counts
• breathe out, come back slowly
• repeat with the other side

Note: sit straight and look straight forwards You cando the exercise in any other comfortable sitting position If the hands can not hold each other, keep reaching as far as possible

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PASCHIMOTTHA-ASANA

FORWARD BEND

Basic pose: sit on the ground, legs together and stretched forwards, sit straight

• breathe out, bend forwards
• your hands slide forwards and (try to) take hold of your toes
• move your head towards your knees (as far as possible)
• breathing is normal, hold for 20 counts
• breathe in, come back slowly

Note: don’t force anything and don’t make any kicking or rapid moves

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USHTRA-ASANA

CAMEL POSE

Basic pose: stand on your knees, keep your feet and knees a little bit apart, toes on the ground

• breathe in, take hold of your heels
• bend backwards and look backwards
• move your hips a bit forwards
• breathing is normal, hold for 20 counts
• breathe out, come back slowly

Note: keep your toes on the ground, if your toes point backwards you have to bend more and may loose the balance

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SHAVA-ASANA DEATH POSE

Basic pose: lie flat on your back, keep your legs a little bit apart, keep your arms alongside your body with your hands half open

• concentrate on your breathing, breathing is calm
• release your thoughts
• slowly and consciously relax each part of your body (starting at your feet moving up to legs, back, shoulders, neck, face, arms and hands)
• keep your eyes closed
• then breathing gets slower and deeper
• after 5 minutes or more adjust your breathing back to normal
• slowly move again

Note: breathe through your stomach turn on your side, before you get up

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BRAHMA MUDRAFOUR HEADS NECK EXERCISE

Basic pose: sit or stand straight, look straight in front of you, breathing is normal

• look to your right shoulder
• turn your face towards the shoulder, keep looking at your shoulder
• keep your neck straight
• hold for 10 counts
• slowly come back, keep looking at your shoulder
• bring your eyes to the centre and close them
• repeat for the left shoulder
• look at the tip of your nose
• bend your head backwards, keep looking at the tip of your nose
• hold for 10 counts
• slowly come back, keep looking at the tip of your nose
• bring your eyes to the centre and close them
• look in between your eyebrows
• bend your head forwards, press your chin on your chest, keep looking in between your eyebrows
• hold for 10 counts
• slowly come back, keep looking in between your eyebrows
• bring your eyes to the centre and close them

Note: Breathing is normal during exercises, relax in the positions

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Eye Exercises

Basic pose: sit or stand straight, look straight in front of you, breathing is normal

• Jathru Drushti (right)
• look to your right shoulder
• hold for 10 counts
• bring your eyes to the centre and close them

• Jathru Drushti (left)
• look to your left shoulder
• hold for 10 counts
• bring your eyes to the centre and close them

• Nasa Gra Drushti
• look at the tip of your nose
• hold for 10 counts
• bring your eyes to the centre and close them

Bhroo Madhya Drushti >

look in between your eyebrows

hold for 10 counts

bring your eyes to the centre and close them Note: Breathing is normal during exercises, relax in the positions

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UJJAYI PRANAYAMA

DEEP BREATHING WITH SOUND

Basic pose: sit (or lie, stand or walk) straight, relax as much as possible

• breathe in slowly (e.g. 5 counts)
• breathe out twice as slow (e.g. 10 counts)
• the glottis should be half open, half closed, which will result in a hissing/scraping sound
• in this manner breathe slowly 10 times in and 10 times out

Note:see to it that you don’t get short of breath. If this happens adjust your breathing, e.g. shorter in- and exhaling

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ANULOMA VILOMA PRANAYAMA

ALTERNATE BREATHING

Basic pose: sit straight, relax as much as possible Index finger and middle finger of one hand are resting in between the eyebrows, close your right and left nose wing alternately with your thumb and little finger

• if you are right handed closeyour right nostril first
• exhale through your left nostril, then inhale
• close your left nose wing
• exhale through your right nostril, then inhale
• close your right nostril
• breathe like this way 10 times in a calm manner

Note: each time first exhale throughone nostril before inhaling through the same nostril Again ratio inhaling: exhaling: 1 : 2 If you get short of breath adjust breathing

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OM CHANTING

Basic pose: sit straight, relax as much as possible

• breathe deep and slow through your nose (stomach expands)
• when exhaling produce the sound OM and hold the note as long as possible
• don’t force it, the sound is deep and soft
• after breathing with OM: sit quietly, release your thoughts, relax
• repeat a few times

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DHYANA MEDITATION

Singing of OM can be followed by a (short) meditation For this we sit straight, relaxed, without thoughts and open ourselves to a peaceful feeling, which flows through us; within us, as well as all around us

Shiva, God of yoga and dance

Yoga Philosophy: Some explanations

What is an ASANA and what is a PRANAYAMA according to the Philosophy of Yoga, as explained by Patanjali in the Yoga-Sutras

ASANA means not ‘an exercise’, but ‘a postural pattern and is to be done in a smooth and steady manner and released in the same way. The nature is psycho-psychological ‘Asana is that which contributes stability and comfort’ (II-46) It is not just a physical stability, but also mental., for doing Pranayama and meditation without discomfort.

‘Effortless relaxation and oceanic feeling (limitlessness)’ (II-47) Here Patanjali tells the attitude of doing Asanas. A contemplation on ‘infinite’ reduces tensions, both mental and physical. ‘Prana-dharana’, awareness of the breath is one of the methods recommended.

‘Therefore, one is free from the pairs of opposite (dualities)’ (II-48) So, if one does Asanas, in a proper way, as is explained above, it should bring a sort of balance in reciprocal functions and one is not a victim of a ‘clash’ between physical and mental state.

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PRANAYAMA is a combination of two words: ‘Prana’, a subtle life-force and ‘ayama’, regulat- ing it voluntarily. It is not just a breathing exercise ‘After mastering the Asanas, one must do Pranayama by controlling Inhalation and Exhalation’ (II-49)

Breathing is one of the voluntary actions to control and to direct the ‘Prana’. As it is directly connected with the nervous system, it can also work on the mind ‘As a result of this, the covering of the ‘inner light’ is removed’ (II-52)

As the attention is drawn towards ‘inside’, it clears the mind and ignorance is re- moved

‘Then the mind is fit for Concentration (dharana)’ (II-53)

That means, the Pranayama helps as a step towards concentration, which in turn leads to meditation. So, the aim of Asanas and Pranayama is to reach that state ‘Ashtanga-Yoga’

Eight distinctive steps known as ‘Eight-fold Path’

1. Yamas a code of conduct in a society. A true translation is: abstention from evil-doing
   1. Ahimsa - non-violence
   2. Satya - abstention form falsehood
   3. Asteya - abstention from stealing
   4. Aparigraha - not-hoarding
   5. Brahmacharya - continence
2. Niyamas A code of conduct in one-self. It is ‘various observances’
   1. Soucha - purity
   2. Santosha - contentment
   3. Tapaha - austerity
   4. Svadhyaya - study
   5. Iswara-Pranidhana - devotion to God
3. Asanas Postures – known as Hatha-Yoga in Europe
4. Pranayama Control of the Prana: aim to control the mind
5. Pratyahara Withdrawal of the mind from sense-objects
6. Dharana Concentration
7. Dhyana Meditation
8. Samadhi Un-interrupted Contemplation of Reality

In Buddhism also there is an ‘Eight-fold Path’, and in the Bible also there are “Ten Commandments’, which are similar to the Yamas and Niyamas of Patanjali’s Yoga-Sutras. However, Yoga gives some practical way to experience one-self.

A small note about ‘OM’ or ‘AUM’

‘OM’ or ‘AUM’ is also called ‘Pranava’ in Sanskrit It is also called ‘Om-kara’, the sound of ‘OM’, or ‘AUM’.
And we always see this ‘OM’ or ‘AUM’ in this form !
It is said that ‘in the beginning there was Supreme Being, with Whom was the Word and the Word was the Supreme Being’.
It also represents the whole phenomena of speach, as we open our mouth with an ‘A’ and close the lips with an ‘M’ sound.
‘OM’ is a combination of three sounds, namely “A’, ‘U’ and ‘M’, and that is why it is translated into English letters as ‘AUM’.
‘A’ represents the waking condition, ‘U’ represents the dreaming state and ‘M’ represents the deep-sleep state.
There is also a fourth state when one can transcend the waking, dreaming and deep-sleep states, and that is the state of Supreme Consciousness. It is beyond the senses and non-duality in nature.
So, with the help of ‘OM’, or ‘AUM’ , either as a ‘Mantra’, or by meditating on it, one can make the mind comparatively quiet and can do meditation easily, so that one can experience the state beyond the mind, intellect and the senses.
In fact, a whole ‘UPANISHAD’, which is called ‘Mandukya Upanishad’, is devoted to explain the impor- tance of this symbol, ‘OM’, or ‘AUM’, or in Sanskrit.

Ganesha

‘Ganesha’ is one of the most important and respected gods in Indian Mythology. He has many names. He is the Supreme Lord who removes the obstacles not only in mundane pursuits, but also in the Spiritual Path. He is the Lord of Intelligence and hence pray for ‘Enlightenment’.
In India ‘Ganesha’ is worshipped first and then other gods or rituals in all religious ceremonies and in all the temples Thus he is worshipped:

1. before one starts studies or learning
2. before a marriage ceremony and rituals
3. before entering a new house and also while leaving
4. before starting an new project
5. in difficulties

This can be meditated upon mentally or aloud or can be sung in any tune of your liking

‘Ganesha sharanam, sharanam Ganesha’

means

‘I take refuge in Lord Ganesha’

The sound effect of this ‘Mantra’ and its vibrations are more of an experience than mere explanation!