Open Your Mind with Yoga

One of our true nature is Creativity. However, due to our hectic lives, our minds never take a day off from work. Whether it is ruminating on the past or the future, our minds are always straying. Stress is a factor that drains all of our energy. Most people spend their day working at an office desk, bending over a laptop, trying to meet a deadline unless they go on a long weekend. This causes stress because our minds are constantly distracted by one thing or another, in addition to giving us a sore back and bent shoulders. Open your mind with Yoga. Our minds are so preoccupied with our ideas while we are with friends and family that we fail to appreciate the moment fully.

When you step on the mat, you take all of your tension for a while and help to release all the tension you have been carrying with you. Daily practice of yoga helps improve your breathing and provides you with immediate relief. However, for beginners, yoga practice could be challenging as your body lacks flexibility but it increases with the practice. Moreover, there will be certain difficulties and uneasiness in certain body parts hence one should practice yoga under the supervision of an experienced yoga teacher.

Here are the top 5 yoga poses you can practice at home when you need to open your mind:

Standing forward fold (Paschimottanasana)

Keep your feet close together or hip-width apart as you stand erect. Exhale while bending forward and placing your hands close to your feet. Inhale while raising your arms above your head. As you take ten to twelve deep breaths, let your head hand loosely. If you`re just starting to hold, slightly bend your knees to prevent overstretching your back.

Standing with your back straight helps to calm your active thoughts and balance your neurological system. It builds mental fortitude and eases lower back stress. When your mind is overstimulated, it opens.

Fish pose (Matsyasana)

On your yoga mat, lie down with your legs extended and arms at your sides. As you breathe in, lift your back, chest, and neck off the mat and place your palm beneath your hips. While maintaining an elevated back, exhale while lowering your head`s crown. Maintain the position for at least 5 to 6 breaths before gently releasing.

The most meditative position for your brain is the fish posture. It improves blood flow to the brain, which helps to relieve tension and calms the brain.

Downward-facing dog (Adho Mukha Svanasana)

Put your wrists under your shoulders, your knees under your hips, and assume a tabletop position. Deeply inhale and when you exhale, lift your hips and back off the ground, straighten your knees, and form an inverted V with your body. If your hamstrings are excessively tight, maintain a straight back and slightly flex your knees. Lengthen your neck and keep your ear away from your shoulder. At least five to six times, inhale deeply and then gently exhale.

One of the most restorative yoga poses you will encounter in any yoga class is the downward dog. Your entire body is engaged in this yoga stance, which stimulates your body`s organs. It enhances posture, boosts blood flow, and soothes the nervous system.

Cat and Cow Pose (Marjariasana)

Beginning in a tabletop position with the wrist beneath the shoulder and the knees beneath the hips. Now inhale deeply, arch your back, and look upwards (cow pose). Exhale, arching your back upwards and focusing on your navel. For at least 8 to 10 deep breaths, continue to move back and forth in the pose, then let go.

Se the cat/cow posture to give your spine a gentle massage and release any tension in your neck, back , and shoulders. Regular practice enhances the body`s general balance and posture.

Corpse pose (Shavasana)

On your yoga mat, lie down with your legs extended and your arms by your sides. As you breathe in and out, close your eyes and allow yourself to relax. Release after holding the position for at least five minutes.

At the conclusion of a yoga session, the corpse posture is a highly relaxing position. The secret is to pay attention to your breathing and let go of any tension while remaining completely conscious; this will help to clear your thoughts and give you a greater perspective.

In our Yoga teacher training in Nepal, we teach all our students different asanas and also their benefits on our body and mind accordingly. In our yoga teacher training Nepal course at Himalayan Yoga Academy. During both 200-hour yoga teacher training in Nepal as well as 300-hour yoga teacher training in Nepal, we teach our students different asanas under proper guidance. We teach them a way to connect their mind with the path of yoga. We teach our yoga teacher training students the best way to perform every asana. Also, we teach our different meditation techniques so that they can perform meditation with proper guidance and attain the path to a balanced state of body and mind.

Himalayan Yoga Academy is delighted to present a positive article on 8 tips to feel more relaxed during times of war COVID and uncertainty. After more than two years of the COVID pandemic, we all thought that things would gradually return to normal. However, unexpectedly and shockingly, we entered into war in Europe due to soaring energy prices and concern over unknowable repercussions. We are more prone than ever to worry, loneliness, depression, and anxiety. How do we manage the stress, tension, and negativity and force ourselves to find peace during the storm? We present 8 Tips to Feel more relaxed during times of war COVID and Uncertainty.

Here are some 8 Tips to Feel more relaxed during times of war COVID and Uncertainty

Be mindful not to overconsume news

Having an interest in current events and staying informed about human difficulties is acceptable, but if reading and watching the news takes up too much of your time, you’ll experience more despair, negativity, and confusion. The things you do and consume, whether they be media or food, have a profound impact on your life and well-being.

Setting a daily defined duration of 15 minutes can help you limit your usage (preferably not immediately after you wake up and also not during the evening before you go to sleep). You will become more lonely, and afraid if you are exposed to too much external negativity and troubles.

Practice self-care

Every day, you must separate time for yourself and be there for yourself. Small behaviors can have a significant impact on your life. Consider this: you spend eight hours in the office or working, two hours on your phone, and two hours watching Netflix. But you are unable to fix one hour of daily self-care. You will experience greater self-worth, stability, and inner serenity after you practice self-care regularly. Any activity that allows you to spend time by yourself counts as self-care (no phone, no friends, only YOU).

In the context of yoga, we like using this time to concentrate on our asana, meditation, or pranayama practice since we know that doing so will improve our health in the long run.

Eat nutritious food

We are what we eat, we cannot dispute that. You won’t feel as energized and intelligent if you eat junk food as you will if you stick to a sattvic (clean) diet. In modern society and the Western world, eating food that has just been cooked is no longer a priority. The majority of people often dine out without knowing how their food was made or what was within. Poor eating practices (what you eat and how you eat) result in several digestive system disruptions which is the key to our overall health. Be mindful of what you eat, and take time to meal your plans. Purchase high-quality fresh fruits and vegetables And spend time lovingly preparing your food. Once you set a goal to stick with it for a month, you won’t return to eating out every day, as you’ll already feel the changes in your body.

Limit Your Social Media Time

Every day, a typical user scrolls through social media for about 2.5 hours. Although it appears that social media unites us all, this is not the case. We can stay in touch with our friends and acquaintances, but, to be honest, most of the time, hours are squandered, we are exposed to negativity, we feel numb, or we compare our lives to the “ideal” lives of hours. This makes us feel isolated, down, detached, and subtly influenced by everything around us.

Try to keep your daily time spent on social media to no more than 30 minutes. Many phones and some apps can control this usage. You will be surprised how much better you feel when you use social media less, engage in more actual interactions, or concentrate on taking care of yourself.

Lean on Loved Ones Near You

To navigate these uncertain times, talk to your friends and family to help you get better. Especially if it`s through video call, You will feel more connected, as well as free and tranquil, by talking about your challenges, feelings, and thoughts with others and letting your emotions flow naturally without arguing. It’s not necessary for us to agree on everything or to get angry when someone behaves differently, but everyone must communicate and foster a feeling of community. We all desire a sense of belonging, and we are already interconnected.

Focus on the positives

 How can one be positive in a world full of problems? Practice gratitude! Identify the people or things that make you joyful and count your blessings. Your mindset shifts to a more optimistic one when you remember and actively practice thankfulness. Additionally, placing yourself in another person’s position might increase your empathy and shift your perspective. Yes, it is annoying to be affected by high energy prices and restrictive travel policies, but consider the terrible level of fear that those who are now in a conflict zone must be experiencing.

Accept Uncertainty as it is

Life has always been unpredictable. Although we can influence some aspects of our lives, we can’t control everything. We must learn to take life as it comes and develop techniques for the uncertainty that life inevitably brings. Practice the methods to help you accept this and make peace with it.

Focus on your mental and physical Health

There has never been a more crucial time to concentrate on your physical and mental health. Many people ignore this completely, but if you can master your mind and body and develop a friendship with yourself through time, you can appreciate life with all of its highs and lows (everyone goes through this). Yoga is an old science that has been studied for a very long time. It has been demonstrated to assist you in finding mental peace, more stability, and endocrine system balance. It takes a comprehensive approach to health and subtly fosters well-being.

500 hour yoga teacher training in Nepal is a complete and organized program for advanced level Yoga teacher training. This teacher training program is designed to strengthen your basic learning and Yoga practice and concepts. You will learn all the aspects of Yoga in this course. You will master most of the asanas as well as learn all the theories behind Yoga and learn various meditation practices. Also, know about Ashtanga Vinyasa Yoga as well. ( Both Primary and Intermediate Series )

As a successful yoga teacher, you will need to have amazing yoga knowledge and yoga teacher training skills, and thus the 500 hour yoga teacher training in Nepal is designed to accomplish those needs. In this 500 hour yoga teacher training course, you will study both 200 hour yoga teacher training in Nepal and also 300 hour yoga teacher training course which will provide your certification for both levels of the yoga teacher training course.

Syllabus of 500 Hour Yoga Teacher Training Course

Yoga Philosophy :

Detailed study and analysis of yoga philosophies and traditional yogic texts: Meaning, Definition, and History of Yoga, Biography of some yogic Rishis such as Lord Shiva, Patanjali;

Brief introduction of the Yoga Sutras, Hatha Pradipika, and Gherand Samhita;

Forms of yoga: Karma yoga, Bhakti yoga, Gyana yoga, Dhyana yoga, Mantra yoga, Hatha yoga, Kundalini Yoga, Ashtanga Yoga

Yogic Lifestyle: Day Regimen, Night Regimen, and Seasonal Regimen, Aahara – Vihara – Vichaara – Vishraama;

Ethics: Yama (social ethics): eg. Ahimsa (non-violence), Satya (truthfulness); Asteya (non-stealing), Aparigraha (non-possessiveness), Brahmacharya (True nature), Niyama (individual ethics): eg. Shouch (purification); Santosha (contentment), Tapa (tenacity), Swadhyaya (self-study), Ishwor pradhan (self-surrender to god)

Concepts of Dharma and Karma, Bondage and Moksha

Yogic Aahara / Sattvic Food, Rules of healthy food habits

Ethics for yoga teachers, such as those involving teacher-student relationships and community

Understanding the value of teaching yoga as a service and being of service to others (Seva)

Yoga Asanas (Postures):

This advanced yoga teacher training course will teach you the practice of techniques and alignment for many advanced Asanas. You will practice traditional, research-based, modern, and advanced variations as well as precise corrections for a deeper understanding of Yoga Asanas. You will learn different asanas as per different yogic texts and practice them on a spiritual basis as well as physically. Asanas are taught by yoga teacher trainers who have experience of many years.

Pranayama, Mudras, and Bandhas

You will learn various Pranayama. Pranayama is the most important aspect of our life for a better life. It is the key to deeper meditation. The breath is a gateway to enter into you. Students develop better in their practice of pranayama by scouring the entire body through pranic (breath) energy.

Also Mudras and bandhas knowledge help to understand the pranayama in more detail.

Bhagavad Geeta

The amazing class takes students through selected shlokas of the Bhagavad Geeta – its understanding, interpretation, and application of its essence to daily life.

Anatomy–Physiology And Yoga Therapy

A general understanding of the principal organs in each system; their overall structure and location. The nine Major systems of the body with their primary functions and the effect of Yoga practices on each of them.

• Yogic Diet- Principles for longevity
• Yoga Techniques and Asanas or Yoga postures
• Shat Kriyas– Purification techniques
• Pranayama’s– Yogic breathing techniques
• Yogendra Conceptual Techniques
• Mantra Chanting and Meditation skills

Teaching Methodology

• Communication skills such as group dynamics, time management, and the establishment of priorities and boundaries
• How to address the specific needs of individuals and special populations, to the degree possible in a group setting
• Principles of demonstration, observation, assisting, and correcting
• Teaching styles and Qualities of a teacher
• The student learning process
• Business aspects of teaching yoga (including marketing and legal) Exams and Evaluations- At the end of the course, students who have the stipulated attendance and they have completed the mandated assignments, can register with the course coordinator to give the final exams (Theory & Practical’s). Students are required to pass both the Theory and Practicals. The minimum passing mark for each is 50%

Benefits of 500 hour yoga teacher training in Nepal with Himalayan Yoga Academy

1. We are one of the oldest yoga schools in Nepal. Himalayan Yoga Academy has been a Pioneer in yoga teacher training for almost 12 years. We are the first Yoga Alliance USA-certified Yoga teacher training school in Nepal.
2. In-depth theory of Yoga Philosophy and practical knowledge.
3. It is a very cost-effective program and teacher training fees are affordable.
4. Food is Sattvic and according to the daily requirement.
5. On-School yoga library with an array of Yoga publications related books, journals, research papers, etc
6. Opportunity to learn about ancient Nepal culture.
7. Nepal is the land of the Himalayas. The Himalayas are the birthplace of Yoga. Adiyogi (Shiva) found Yoga in the mighty Himalayas.
8. Yoga Teacher Training in Nepal will encourage personal and spiritual development. Once you begin the yoga practices you will notice the changes in your attitude and thinking patterns. Better confidence, a calmer approach, balanced emotions, happiness, confidence, and better relations all are natural outcomes of practicing yoga with dedication.
9. Empowers you to lead a more holistic life.
10. The Himalayan Yoga Academy’s convenient location and easy accessibility from the International Airport and a natural choice. Experience green heaven and Yoga living.
11. We also take beautiful small hikes and also long hikes during the yoga teacher training in Nepal to provide them with amazing outdoor yoga experiences

Despite possessing the power and flexibility necessary to do Chakrasana, Kapotasana, or Ustrasana, have you been experiencing trouble? Back bending Yoga Asanas -Is this the fear?

Why is it so fearful to fall into backbends than forwarding bends?

Backbends are not as much a natural movement of the body and also have no visibility of where someone is falling, there is always a fear of falling into the unknown. Forwards bends are something we perform quite frequently in our daily activities. Additionally, one can see where they are falling and have the security to land their palms safely. The majority of us deal with our judging minds and clinging egos as well as our flexibility and strength when minds and clinging egos as well as performing backbends, which is a difficult connection.

These heart-opening positions need a lot of mental and physical fortitude since they feel like Pandora`s box that lets confusion, attachments, and fear out. Backbends are a beautiful opportunity to experience Yoga in its fullest form, as this practice focuses on body and mind in equal proportions.

How to resist fear of back bending emotionally?

The five kleshas, or mental afflictions, described in the Patanjali Yog Sutras as Avidya (ignorance), Asmita (identifications with the ego), raga ( attachments), dvesha ( aversion), and abhinivesha, are thought to be associated to the anguish we experience during backbends,( fear specifically of death). Anyone who is frequently experiencing fear and aversions will notice stiffness around their heart and diaphragm as a result.

We are all aware that when we are strong and confident, our bodies are more open to new possibilities, whereas when we are afraid, we naturally slouch forward and round our shoulders into the fetal position, which is the position where we feel the most secure. Another justification for why we aren`t afraid of forwarding bends is we find it safer.

For one to be emotionally prepared, we can just sit in a relaxed position and observe the thoughts in the mind, the feelings, and the emotions that arrive when we are doing back-bending asanas. Embrace these kleshas with love and empathy, be more aware of yourself without any judgment and criticism and you will see great progress in releasing any emotions that block you while doing this posture.

How to prepare yourself for Backbending Postures?

Keep your spine healthy:
Our spine is the base of our central nervous system as it is the main center for energy flow and movements within the pranic body. So, mindful movement of the spine will certainly help for the healthy structure and movement of the spine. Our spine is designed to move in 6 different directions – forward, backward, side to side, and twisting both sides. So, proper movement of the spine encourages the healthy movement of energy. Some of the postures that help the spinal movement are the cat and cow pose, marichyasana B, and seated side bend.

Doing some backbend postures actively:
Backbends help to develop the muscles that surround the spine in the back in addition to stretching the front body. You can perform poses like the locust pose, upward bow poses without gripping your ankles, and cobra poses with your hands off the mat. Your confidence to assume a deep backbend posture will increase as a result of performing these active backbends.

Rise into backbends before falling:
This one is very important to know; looking into the Instagram videos the way they directly fall into the backbend. This will only increase the fear and lead to greater injury to your lower back.  So try to rise in backbends, for example for chakrasana, lie on the floor with knees bent, place the palms under your shoulders, and lift, practice this and try to stay for good for 15-20 breaths.

Understand where you need to be more flexible and work towards that:
For Chakrasana, your body needs to be a lot more flexible, particularly quads and psoas. So do some postures that will lengthen these muscles like lizard poses, and low lunge side bends.

Start slow on falling back:
As it has a lot to do with the mind. Start slowly. Especially for Chakrasana, try to fall back with wall support first of all then come back up. This also may not be as easy as it seems but if you know where your body exactly needs the resistance then it will be easier for you to do it in the second attempt.

Always keep your lower back safe:
You can tuck your tailbone down and keep moving your hips forward, this will put less pressure on your lower back and you will get used to bending from your upper back.

Don`t forget to breathe:
The most important one is you have to keep breathing throughout the entire practice. Asanas will be much easier to do when one finds stillness in the moment which occurs by gaining control over the breath.

“Mayurasana” the name comes from the Sanskrit words Mayura means peacock and asana means posture.  It is a hand-balancing asana which is an advanced level associated with hatha yoga but is also part of other yoga types. It is one of the oldest non-seated asanas. The asana gives good stretch and strength to the muscles and upper limbs, back, and abdomen. It also helps in improving good posture and balancing skills. Though it looks simple and easy in photos and videos when someone is doing it, it may not be easy for complete beginners. Mayurasana should be the next challenge on your yoga list.

Preparations for this posture:

Get warmed up: Do not try this posture directly without some warm-up exercises. You must do enough exercises for your joints, especially the wrists. Your body should be activated before you try this. So, to activate and warm up your body you can start with a couple of Surya Namaskar series.

Do some easy asanas and postures: Perform some asanas that will activate your core strength, forearms, wrists, and all the upper body muscles. Also, increase your balancing stability. Here are some yoga asanas that can act as preparatory poses for Mayurasana.

• Cobra pose
• Table top pose
• High Plank, side plank variations
• Locust pose, superman pose
• Swan pose

How to do it:

You can perform Mayurasana on a Yoga mat, a carpeted floor, or a soft surface. Here is a step-by-step process for Mayurasana.

• Sit in the knees and heels spread wide apart. Lean your shoulders forward and place your hands on the ground in front of you. Make sure that your hands and elbows face inwards toward your heart
• As you press your palms into the floor, your torso will press against the back of your upper arms. Your head will come toward the mat.
• Unbend your knees and extend your legs behind you, toes facing the floor. Your hands and feet should bear the majority of your body weight.
• As you get ready to transfer the weight from your lower body to your upper body, engage the core.
• Squeeze your thighs together such that they form a single body part. Use your toes to shift the weight to your upper body.
• Lift up your feet individually. As you regain balance in your arms, lift your legs so that they are parallel to the ground.
• Raise your head and stare ahead. Hold the position for 15-20 seconds maintaining core, pelvis, and thigh strength.
• Exit the pose by lowering the feet to the ground and then knees to the ground. Take your hands off your wrists and lean back on your knees and heels to relieve the strain.

Benefits :

1. Overall strength and balance
2. Detoxification
3. Improves the posture
4. Helps reproductive system
5. Improves overall health (physical and mental health)
6. Improves and energizes organ functions
7. Increases your concentration
8. Improves sexual activity

During your yoga teacher training in Nepal from Himalayan Yoga Academy, you will learn various hatha yoga asanas which will make your body and mind strong. You will also learn this amazing pose step by step under the guidance of professional gurus where proper guidance will be given to all.

Setting our motive or Sankalpa is the fundamental part of Yoga practice. It is the only way to reach the final practice of manifesting our desires and aspirations and also leading us toward what we want to create.

But what really does the Sankalpa mean?

First of all, Sankalpa has two meaningful words.

Here, San means “Connected to cosmos consciousness or Divine truth”.

“Kalpa” means “Vow, commitment, promise, wholeheartedness.

The divine truth that you already possess must be perpetually discoverable. Our practice does not revolve around completing a task and moving on. Truth is cultivated over a lifetime and needs to be nurtured in all procedures. Sankalpa is a powerful tool that may be used in all steps of your life and has resonance throughout your body and soul. It attempts to direct your purpose off the mat as well, not merely to support your practice on the mat. Now that we know the function of our Sankalpa, which is to guide us constantly, let’s be more aware of how our intentions impact us both on and off the mat.

The aim is the course of action that enables learning, allowing us to take unjudged diversions, and finally discovering where we are. If we find ourselves taking a detour, we can always stop and pick a different path and back to our Sankalpa.

Our goal is not something we judge in this way. It does not cause us to become more critical of ourselves for taking these diversions or bring up any contradictory thoughts in our heads. Naturally, the mind will wonder if we are not trying to get rid of this at all. Instead, our purpose notices the tendency of our attention to wander and gently brings it back to the root we have set for ourselves.

When we don`t live up to our objectives and resolutions, we may feel conflicted. We could discover ourselves falling into the cycle of negativity and humiliation while looking for further ways to compensate for our supposed failures. Our body itself can experience this conflict as well. It becomes more challenging for us to go through those unpleasant emotions and find our actual Sankalpa if we place too much emphasis on what we consider perfect.

Instead, through purpose free from conflict or criticism, our Sankalpa seeks to operate at the deepest levels of who we are. If detours are taken we are gently and compassionately led back to the path we have made for ourselves.

With all these in mind, you might be thinking the ways to set the meaningful Sankalpa.

The following 10 steps are the answer to your queries for setting a perfect sankalpa helping you to focus in on what you truly aspire to be and opening you to new prospects.

1. Locate a Suitable place and time

• Setting a specific time and place for your practice can help you to focus on your meditations without any disturbances.
• Better place to make your own Sankalpa maybe somewhere in nature, at night time, or in the morning before and after yoga practice.
• Be sure that the place you are meditating makes you feel protected and safe to allow you to explore all possibilities.
• You can come back to the same place if you feel like you need to reapproach your motive.
• You can set a timer so that it helps you to commit to the moment and present within yourself in that period of time. In this way, your mind will not wander about how much time has passed.

2. Meditate

• Meditation practice will allow your mind to reach a higher consciousness of the divine truth to many more new possibilities. Also during your yoga teacher training in Nepal with Himalayan Yoga Academy, you will meditate every day to enhance your Sankalpa and Practice.
• This practice of calmness will certainly help you to know the intention you want to cultivate for your own self.
•  You are totally a charge of the restrictions you set in your mind.
• Over time, your concentration will lessen and lessen until you be in the moment.

3. Be Present

• A purposeful Sankalpa comes from the eagerness to be present in the moment.
• When we are in the present, we let us to sense everything around us, including our inner sounds that can cloud our mind.
• If we listen to our inner noise, eventually the fog covering our mind will lift up and then unlock important information that will inform our Sankalpa.
• If your mind deviates somewhere then bring it back to its central focus.
• Make sure you express compassion and sympathy towards yourself.
• Your mind will get distracted outside but don`t blame it for doing it so.

4. Focus your intention on you

• When you are about to create an intention, make sure that it is about you.
• Your motive is all about the core of your being, something that can only be manifested within the body and soul that you have polished.
• Ask yourself these questions when creating your intention:
• What does inner peace feels like for you?
• What makes you feel alive?
• How do you want to be in this world?

5. Let it reverberate within you

• Once you find the right intention, it will resonate throughout your entire being will feel right.
• It shall create an expansion within your body and increase your strength to feel vibrations in your body.
• If you don`t feel this immediately, don`t worry.
• Listen to small vibrations in your body with exploring different parts of the body.
• Follow the vibrations which will lead you to a greater one.
• Open your mind and body to new possibilities.
• Do not limit yourself.

6. Keep it simple

• Keeping your intentions simple makes it easier to re-remember it in any situation.
• If words are not applicable for you, then you can start making your intention an image or sense.
• Explore the different kinds of senses you can demonstrate including sight, smell, touch, sound, or taste.
• Your intention is anything that works for you but should conclusively be something you can easily recall.
• Your Sankalpa should provide you with comfort and lightness.

7. Phrase your intention positively in the present.

•  Even if you don`t believe in your intention, it should be a statement of truth.
• You should be a desire or something you would like to incorporate.
• Don`t worry if you are not realizing the truth yet.
• Try not to be distracted by negative thoughts as negativity does not motivate us.
• Stay positive as it allow you to change and transform into something better.
• Focus on what you want and what you want to create.
• A good example of meaningful Sankalpa is “ I am at peace”, “just for today i want to be happy”.
• Allow your energy to direct wherever you want and to explore possibilities within your new intentions.

8. Translate your message

• Sometimes your Sankalpa does not come to you in the form of words, so sometimes try translating them into words and writing it down.
• Again, your Sankalpa is anything that suits you, that works for you whether it could be in the form of an image or a different kind of sense.
• You can try exploring these messages and use this translation as an exercise.
• You can ponder on them throughout the practice and find various meanings within the various settings you recall your intention within.

9. Remember that you are your sankalpa

• It is part of you always.
• It is free to be with you not only when you are on the mat.
• Practice the same Sankalpa consistently rather than changing it from time to time.
• This will allow you to explore your Sankalpa in all manner and apply it to every phase of your life bringing you closer to yourself.
• Most importantly trust in your Sankalpa.
• Your Sankalpa is you. You require the same love and compassion you give to others.
• It`s time to give that same love for yourself.

The sections on diseases in the book list individual herbs for different conditions. These herbs usage can be taken as single remedies, usually one ounce of the herb per pint of boiling water, taken daily in two or three portions. If the herbs are very pungent or very bitter, like cayenne or goldenseal, lower dosages are better, one-quarter to one-half the amount.

Herbs can be taken as powders,1-4 grams (four grams is one teaspoon or a little more for most powdered herbs), two or three times daily. Again the lower dosage is for the stronger-tasting herbs. The appropriate vehicles like honey for Kapha, ghee for Pitta, or warm milk for Vata, should be used. Those who wish to prepare the formulas listed in the text can use the same dosages and methods of preparation. For the premade medicines listed in this section, the dosages are included.

Principles Formula Development

To devise Ayurvedic herbal formulas, we must first comprehend the main principles of formula development. We can build on classical Ayurvedic formulas or combinations or use similar ideas to make our base formulas. Also, we can build on classical Ayurvedic formulas or combinations (Trikatu, for instance), or use similar ideas to make our own base formulas.

We can use Western or Chinese herbs and combinations once we use raw herbs, rather than premade pills and tablets, we can make stronger preparations and have greater variability in our treatment approach. It also allows us to make a remedy when appropriate. Ayurvedic herbs or premade formulas are not available. However, it is less convenient and requires a certain skill and familiarity with herbs that can take some time to acquire.

There is no great mystery about formula development. There are a few major principles with adaptations according to conditions. Yet certain combinations, theoretically no better than others are found to work especially well. A good starting principle is to use two or four herbs that most typify the action one wishes to achieve, like the famous three pungent herbs, the Tritaku formula of Ayurveda, just mentioned.

Imagine that we want a formula with a primarily bitter taste, which can treat a large variety of Pitta and Kapha conditions. We can make a simple formula with three common bitters gentian, barberry, and goldenseal. To such a base formula we add supplementary herbs to adjust or modify its effects in various directions. We can add herbs to strengthen its action or balancing agents to prevent its action from being too extreme.

Diuretics would aid in its cleansing properties: uva ursi or pipsissewa, also mainly bitter, would strengthen its antibiotic properties against bladder infections.

We could add alternatives like dandelion or static to aid in its blood-cleansing action for dealing with boils or severe infections. Purgatives to aid in its bile cleansing action could be rhubarb root and aloe powder, also bitter.  

To increase its weight-reducing action and to prevent these bitter herbs from weakening the digestive fire, we could add spices like dry ginger. This would be especially good for Kapha types.

As it is a fairly reducing formula, we might want to add some tonifying herbs to balance it out. Licorice, marshmallow, or Shatavari would do this, giving it some nourishing properties but retaining its anti-Pitta action. Moreover, the demulcent property of these tonics, combined with the bitterness, makes a good combination for ulcers and hyperacidity, adding a soothing action to the mucus membranes.

As all disease involves stress, tension, and disturbed mental or emotional states, we might want to add a nervine or antispasmodic herb. Gotu Kola or bhringaraj would be good; they aid in the basic liver-cleansing action of the three bitters. Such a combination would help deal with alcohol and other substances that make the liver toxic.

The disease commonly stems from stagnant energy or blocked channels. We might want to add some turmeric to open up the liver and pancreas and relieve any blockage in their systems.

Putting these principles together for a liver-cleansing formula for a strong Kapha type who has eaten too much meat, sugar and fats, might use gentian, goldenseal, and barberry, along with dry ginger, turmeric and gotu kola, taken with honey.

For a week Pitta type suffering from chronic hepatitis, we might use the three bitters with Shatavari, licorice, turmeric and gotu kala, taken with ghee. We might even take out one of the bitters, like goldenseal, to prevent the formula from being too reducing.

With the appropriate strategy, avoiding any excessive or one-sided action, we have much latitude in combining herbs to treat conditions. Yet, whatever the condition, we must take care to treat the underlying dosha and not just proceed symptomatically. Then we must adjust the formula based upon the experience of the patient. In this process, we can learn to make effective combinations.

Herbs, whether classifically, formed and commercially made or formulas made by ourselves, do not always have the expected result, even if fall factors appear correct. Experience must always be our final teacher. Using these Ayurvedic herbs and formulas, we may find that their effectiveness varies according to time, place and culture, requiring some adaptation and adjustment.

Potentization of Herbs

Not only must we have the right diagnosis and right prescription to adequately treat a condition, the herbs must have the right potency. Many old or commercially prepared herbs may lack this.

The potentization of herbs is not just a physical or chemical matter. It requires strengthening the prana or life force of the herbs, which in turn requires an act of consciousness. Mechanical methods alone cannot accomplish this. Physically oriented medicine fails because it cannot serve as a vehicle for the life force.

In some respects, it is misleading to speak of the general properties of an herb. These vary, particularly by degree, according to how the herb is grown, prepared, and combined. They are general guidelines, not rigid rules. Specially grown and prepared herbs can possess miraculous powers, even if they are very ordinary. All herbs are vehicles of prana or cosmic healing power. As such, they all possess certain neutrally and can be made into vehicles for that power on different levels.

Specially Powerful Herbs

Some herbs, like ginseng or ashwagandha, are endowed with a special power. They tend to retain this power even when other supporting factors are lacking. Generally, roots hold their power longer than other plant parts, then barks and fruit; leaves and flowers deteriorate first.

Specially Grown Herbs

Fresh herbs maintain a special power, having more prana or chi than dry ones. Their juice is particularly strong. Fresh herbs, even singly or in small dosages, can affect the body and mind directly, and have better healing power, than large amounts of old herbs. Homegrown herbs, grown with love and attention, possess a more gentle, yet consistent, healing power.

How an herb is grown is as important a factor in healing as what the herb is. A few well frown or prepared herbs can cure diseases that many herbs otherwise cannot touch. Some herbalists, therefore, choose to use a few herbs, perhaps very common ones, grown and prepared with care. This is not a lack of sophistication but a sophistication of a different nature.

Wild herbs

Wild herbs possess the strongest prana. Handpick your own with care, love, and respect. They transmit the force of Nature herself. Wildcrafted herbs also tend to be stronger than those cultivated.

Special Combination of herbs

The right combination of herbs allows the individual herbs to function synergistically, with geometrically increases powers. Each herbal tradition has such combinations. We can discover others ourselves.

Special Extraction

The active ingredients of herbs are best extracted by the appropriate medium. These include water alcohol, vinegar, salt, honey, and oils. You can also use these as vehicles to take the herbs.

Addiction to Potentizing Herbs

Some herbs are able to potentize others in different directions and can be added as an activating principle. These include stimulants such as cayenne, ginger camphor and mint which serve guiding herbs,

Vehicles (ananas), or special media such as honey or ghee, also help to direct the effects of herbs.

Herbal Preparations

Herbal wines, oils, and jellies not only extend the life of herbs but also can heighten their powers.

Trituration

This process involves stirring an herb with a mortar and pestle. They usually use a powder or a liquid paste. Juices or decoctions, or the herb or the other herbs, can be added. This allows more uniform energy to the herbal preparations as well as greater strength. The properties of the substances the mortar and pestle are made of are important. Stone, copper, silver, or gold add their special qualities to the herbs triturated in them.

Alchemical Preparations

Spagyric tinctures are very powerful. The combination of herbs with specially incinerated minerals is commonly used in Ayurveda.

Gems and Minerals

Gems can be used to energize plants, using gem waters or gem tinctures along with herbs. Prepared or cooked and iron also can help energize herbs. Prepared or cooked in vessels of these metals, herbs gain additional power. Tinctures of metals transmit their properties to the herbs, without causing any toxicity. Gold aids in reducing Vata and Kapha. Silver reduces Pitta and Vata. Copper reduces Kapha. Iron reduces Vata, Bronze reduces Pitta.

Attunement methods

Attunement is growing, preparing or prescribing of herbs according to the right time. Astrology is the main attunement method. Proper power and aspect of the Moon is important, as it rules plants generally. Mercury, which rules healing, and Jupiter, which gives vitality, are also considered.

Mental Methods

Methods of mental empowerment are mantra, meditation, and prayer. They may involve the energization of a particular wish or intention. Some use an energy pattern in the mind on a subtle level to empower that in the herb on a gross level. Others concentrate on a certain deity or divine power to work through the herb.

Some may be a part of, or involve, physical actions or rituals. All preparation of herbs should be a ritual, a sacred action in harmony with the rhythm of the cosmos to facilitate the cosmic healing force. Such methods are essential to any form of holistic healing. Otherwise, on a subtle or astral level the herbs, with their sensitivity and neutrality , may pick up negative energies.

Mantras For Potentizing Herbs

Many different mantras can be used for potentizing herbs. Deities may be called on as part of this process, as each mantras is a Divine Name. OM affirms and empowers whatever we direct it towards. It also empowers other mantras. The mantra SOM increases the energy of plants, and their Soma.

Other factors

Herbs have a better effect when applied close to the site of the problem; for instance, the use of enemas for Vata. Also, herbs have to be integrated into an appropriate life- regimen in harmony with an individual`s nature. They can only work through the tree of our own soul.

The universal field is divided into four levels or dimensions, each interpenetrating the other and each vibrating within a specific range of frequencies. Occupying the lower level is the physical; plane, and the physical plane, and the physical body dwells on it. More on Subtle Body.

The Physical Body

The physical body is the point of contact with subtle bodies which interpenetrate it is the etheric double. It is the vehicle of consciousness for the physical body. Prana transmits physical sensations to the etheric double from the nervous system. It is the prana running along the nerves of the body which generates the sensations. Emotions do not start from the physical body although they do produce chemical reactions within it. They originate in the astral body (the body of emotions) and are transmitted via the Chakra through the etheric double to the physical body.

The astral body

The astral body is made up of matter found on the astral plane. The astral body connects the mental body to the physical body through its connection to the etheric double. An important function of the astral body is to provide the physical body (through the etheric double) the energy it needs to remain sentient and to keep it connected to the universal field. It is through the astral body that sensations received via the physical senses are transmitted to the mental body.

Mental body

The mind deals with concrete thoughts, as well as intuition, and various paranormal abilities such as clairvoyance and clairaudience. The mental body does this by processing abstract thought which originates in the spiritual body and applying it to concrete situations. The mental body connects the astral body with the causal body (spiritual body), the body of highest vibration.

The casual body

In the Upanishad, it is called atman and in Tantra, it is called Karana Sarira. The casual body is not actually a body but a higher mind. It’s shaped like an egg around the other two bodies. The casual or spiritual body is the divine spark within us, it is the body of the highest vibration.

Yogic literature generally describes the life force as creating individuals through the manifestations of the previously identified three bodies- the casual, the subtle, and the gross, which contains five kosas or sheats that form the human. Bodies link with one another through the Chakras or energy vortices, five major and five minor pranic fields of energy from 72000 Nadis. The Nadis emanate from the Muladhara, the root, and support of the subtle body system, close to where the kundalini energy lies coiled.

The casual body is called in Sanskrit, the Anandamaya Kosa, or bliss sheath. It contains the three energies of gunas in dormant form harmonious (sattva) activity (Rajas) and inertia or matter (tamas). The subtle energy body contains three sheaths. Vijnanamaya Kosa, contains potentially it of both intellect and ego, manomaya kosha, contains potentiality of the mind and sense organs, and pranamaya kosa containing the vital energies.

The gross body is the Annamaya Kosha, a sheath where the 24 subtle body energies are divided into mental facilities, sense organs, organs of action, ten pranas, and fire elements, as these all are used in the regulation of the human body.

Anandamaya Kosha called the five sheaths or kosas “cells of the mind” and also linked them with the activities of the chakras. He said ajna chakras is the controlled of the kosas and Chakras, so as one develops ajna sadhaka gains increased control over the kosas, and thereby the mind and body organs become more willing and submissive, and less affected by external influences, vanity, inertness and superstition.

In ancient tantric text translated by Rama Prasad in 1889, the creation of human through Kosas is describe as a microcosm of the formation of the planets and the vaniverse, through the constellation of the five various either. These are (1) Akasha, through which brings the equality of spaces;(2) Tejas, which brings luminosity and color of the form (3) Vayu, related to touch, moving in spherical motion (4) Space, related to fast and bringing the quality of construction (5) Prithvi, the either related to smell, having the quality of cohesive resistance at creative bones.

During yoga teacher training in Nepal with us, Himalayan Yoga Academy, we teach our students about these subtle body so that can learn depth about body and they can teach the students accordingly.They are taught deep into the Yoga Philosophy.

For Vibration of Divine Energy

The ancient yogis knew that to control the mind, they must first cleanse the body and strengthen the nervous system. For this reason, they developed the techniques of asana and pranayama and used them in combination with the practice of medication. They called this raja yoga, the royal path. Chakra Shuddhi is the most ancient model for health and well-being. Then, as time passed, they refined their knowledge as they worked toward a technique that would purify the body, breath, and mind while awakening the dormant force of the soul, the kundalini Shakti. In the scriptures this process is known as chakra shuddhi purification of the chakra).

The purpose of chakra shuddhi is to purify the basic elements of the body-earth, water, fire, air, and repetition of specific mantras while focusing on the major chakras in succession. The mantra used for all individual chakras of the first five chakras is a bija, or seed, mantra, the core sound of that chakra. The two higher chakras- the Ajna and the Sahasrara – are beyond the elements and the associated with the unique mantras so-ham and ham-So. Respectively focusing on the seven major chakras in this manner purifies the subtle realms of being with the fire of kundalini shakti.

Chakra shuddhi is one of the basic practices of tantra and kundalini yoga, and it is also an effective technique for those following the path of raja yoga.

Chakra shuddhi soothes the mind and awakens the heart; it leaves no room for sloth and inertia. By the time this practice is finished, the mind sips effortlessly into meditation. Aspirants without experience in mantra meditation or pranayama find chakra shuddhi too intense.

Inward spontaneously and become so one-pointed that the nervous system is overwhelmed by the bliss released from that deep meditation. That is why the old darshans or books tell you to strengthen your nervous system with the help of pranayama to purify your heart and train your mind with the help of Japa to enjoy the bliss that springs from the center of consciousness.

Chakra shuddhi is an advanced practice. This means it should be done carefully. People with heart disease, high blood pressure, a nervous disorder, or schizophrenia, as well as those recovering from drug abuse, should consult a competent teacher before undertaking it. If you want to practice chakra shuddhi, you should first have practiced fundamental yoga postures and breathing techniques. You also should have been meditating regularly for some time.

Basic knowledge of kundalini shakti, the chakras, and the role of mantra in awakening the dormant force within will help you understand the dynamics of visualization. And the deep meaning behind the repetition of specific sacred sounds at the chakras.

Method of Chakra Shuddhi

Sit in a comfortable meditation posture, with your head, neck, and trunk in a straight line. Close your eyes and focus your all attention on the Muladhara chakra, the abode of the earth element, at the base of the spine. Visualize a yellow square, and visualize the kundalini in the form of a sleeping serpent. Its body is as flashy as a thousand flashes of lightning.

Now create a root lock by squeezing the anus muscles and pulling them upward. Allow your mind to reach the central point in the region of the root lock. While mentally repeating the sound lum, feel as though you are awakening the dormant kundalini shakti. Then mentally repeat lam, the seed mantra of the earth element, not less than sixteen times, while focusing your mind on the kundalini shakti that resides at the Muladhara.

Next, visualize the kundalini awakening and traveling upward until it reaches the swadhishthana chakra, the abode of the water element, just above the root of the genitals. There, visualize an ocean-blue circle with a white crescent moon in the center. The circle is surrounded by six petals. While you maintain the image, mentally repeat the bija mantra of the water element, vam, not less than sixteen times.

Now visualize the kundalini traveling upward toward the Manipura chakra, the abode of fire, at the navel center. Here, visualize a red triangle with its apex pointing upward. This triangle is enclosed in a circle of ten petals. Mentally repeat the bija mantra of the element, ram, not less than sixteen times.

Continue to move with the upward traveling until you reach the Anahata, the heart center which is the abode of air. Here, visualize two smoky-grey interlocking triangles encircled by twelve-petaled lotus. In the space at the intersection of the triangles, imagine jiva, the individual soul, in the form of a flame. At ­­­this stage mentally repeat the chakra bija mantra of the air element, yam, not less than sixteen times.

Next, visualize the kundalini shakti, in which the individual consciousness has dissolved, traveling upward until it reaches the vishuddhi chakra, the abode of ether at the base of the throat. There, a sky-blue circle is surrounded by sixteen-petaled lotus. The presiding force of this chakra is contained in bija mantra of the space (or ether) element, bam, which you mentally repeat not less than sixteen times.

Now visualize the upward traveling kundalini shakti reaching the Ajna chakra, the center between the eyebrows. This is the realm of mind. The chakra features a yellow triangle with a circle surrounding it, and a bright white flame is enclosed within the triangle. Outside the circle are two petals. Mentally repeat the mantra om om ……………………

Still moving upward with the Kundalini Shakti reach the Sahasrara chakra of the body, the thousand-petaled crown center which is the abode of the primordial spiritual master-pure consciousness. At this center, all colors, forms, and shapes dissolve, for this chakra is beyond the realm of mind and therefore beyond the realm of imagination. When you experience this amazing ­center, it consists of countless rays of white light. However, so that the mind can conceive of it, it is most often visualized as a thousand-petaled lotus with a pinkish aura. Here repeat the mantra So-Hum.

Keeping the consciousness at the Sahasrara chakra, begin three cycles of pranayama. As described below, these pranayama cycles require you to retain your breath after inhalation. Normally the breath is retained/held four times longer than the inhalation and twice as long as the exhalation. Chakra Suddhi introduces you to the deepest layers of your being. Combining visualization and the repetition of the seed mantras of the specific chakras creates a harmonious balance between the auditory and optic nerve centers in the brain and clarifies the thinking process. It also improves the power of memory. Recollection depends on the relationship between what we see and what we hear, influenced by gravity.

Yoga Nidra for Children is very much possible. Yoga Nidra can be practiced even by small children, taking into account their nature and special requirements. For children between 8 and 14 years, it is difficult to remain still in one spot for even 10 minutes. Also, they feel relaxed far more quickly and deeply than adults. Therefore, practice sessions of 10 or 15 minutes are sufficient. It has many benefits for the children.

The rotation of consciousness through the body parts is most effective. Various fantasies that stimulate the imagination can renew the interests of younger children. For example- imagine a butterfly landing here and there, visualize the light thatch turning on at each body part, and explore the body as if it were an island. The possibilities are only minted by the instructor`s imagination.

Simple, short visualization sequences are also an important part of Yoga Nidra for children, whereas in adults this practice is forestalled until the art of simple, physical, and mental relaxation has been acquired by more preliminary practices. In general, children are far less tense and preoccupied than adults. They are more open and receptive to the experience of Yoga Nidra.

Advice for instructors

• Adapt the practices according to the particular age and understanding of the child or children.
• If you are conducting group sessions it is best when six or seven children combine from the same age group.
• Whenever it is possible, use a room that is spacious and airy and which has a fine vibration. Try to use the same room for all practices.
• Follow each session of Yoga Nidra for Children with a short discussion, and perhaps with drawing, coloring or acting out what was experienced during the practice. Allow each child to volunteer his experiences. Those who are shy should also be encouraged to talk about what they saw and experienced and make sure no child is confused, lost, or unhappy.

Preparation For Yoga Nidra for Children

Yoga Nidra can be practiced in any position, but for long sessions, it is best to lie flat on the back. Make sure that the head, neck, and shoulders are in a straight line; hands are at the sides palms up; legs are straight, and feet are placed a little apart. Start with step-by-step tensing and relaxing of the body parts, beginning with feet and legs and concluding with facial muscles. The child should then relax completely in the Savasana and follow the instructions for rotation of consciousness throughout the body.

Rotation of consciousness:

Relax your whole body. Breathe out all your tensions and weariness. Feel that you are becoming very heavy. Become aware of the parts of the body which I am naming, but do not move them. Just feel the parts and follow my voice. You must not sleep.

Become aware of the right hand. The right-hand thumb, second finger, third, fourth, little finger, whole right hand, hip, whole right leg, right foot, the toes, one, two, three, four, five, all five toes together.

Feel the two feet together, the two legs together, the buttocks, stomach, chest, back, the two shoulder blades, the two arms, the neck, head, scalp, forehead, eyes, right ear, left ear, nose, right cheek, left cheek, mouth, lips, tongue, teeth, chin, the whole face, the whole head, the whole neck, the whole back, the four limbs.

Always feel the touch or contact between the body and the floor. Be aware of the back of your head where it touches the floor, back of your shoulders, back of your arms, buttocks, calf muscles, and heels.

Breathe awareness

Feel that you are breathing in a lovely, transparent bubble. Every time you breathe in, the beautiful bubble expands; every time you breathe out, the beautiful bubble contracts.

Now, count the number of breaths backward from 10 to 0.

Be careful not to lose count or miss a breath.

You can imagine the energy passing in and out of the navel or through the left nostril, then the right nostril.

Inner love visualization

Relax your body and become aware of your heart, right in the middle of your chest. Make sure your mouth remains closed and imagine that you are breathing in and out through your heart, right in the middle of your chest. Make sure your mouth remains closed and imagine that you are breathing in and out through your heart. You should breathe deeply and be completely aware of each incoming and outgoing breath.

Imagine the air you are breathing is a golden color-like mist and you are taking this golden mist into your body through the heart and spreading it about inside.

Fill your body with this golden mist. Feel that every time you breathe in you are cleaning out your whole body with the mist and it is giving you many good qualities. It gives you all forms of goodness, love, honesty, cooperation, understanding, peace, and happiness. As you breathe out, pass out from your body; unhappiness, disobedience, anger, meanness, cruelty, dislikes all these things are carried away by golden mist. Become aware of your heartbeat. Listen to the small and rhythmic sound of your heart. Imagine that in your heart the golden mist has formed into a very small golden egg. The golden egg breaks open, and there in your heart, sitting on a beautiful flower, is a tiny little being, the size of your thumb. This little being is still and silent and looking at you and sending you to love and happiness. Let yourself be filled by its love.

Then Imagine, that beautiful little being is sending you so much love, and the more it gives, the brighter its light becomes. It is giving you so much love that you cannot keep it all in, you must send it all out to all other people. Think of your parents and your brothers and sisters and send this love out to them. Think of all the sick, unhappy, and lonely people you do not like, and send out your love to them. Recall your friends and send them this love. The more love you send out the more the little beings in your heart fill you with love. Now become aware of the room in which you are sitting. Fill this room with the love that is within you.

Finish

Now bring your attention back to your body which is lying on the floor in Shavasana, the dead man`s pose. Become known of your surroundings and also with the sounds coming from outside. Set yourself a positive goal or resolve for the day. Say it to yourself mentally in clear simple words. Repeat those words again three times and let them sink deep inside. Now, slowly begin to move your body. When you are sure to sit in a comfortable aware of your environment please sit in a comfortable cross-legged position with eyes- closed and chant OM with me three times.