Do you know what prana is? The most important practice of Yoga is to observe your level of prana and to recognize pranic energy in your life. Prana is Vital Energy. We all want energy to live. We want to feel alive. If we don’t have energy, we feel dead. Energy is everywhere. It is a universal life force. It is Nature’s gift. It’s everywhere. It is provided to us all the time in abundance. Then why is it that sometimes we don’t have prana?
How to understand prana?
Increase prana. You want more prana at all costs.
Conserve prana. You want to make money and save money.
Channel prana. You want to spend it wisely. Not just use it, but channel it.
Balance prana. A lot of problem comes from imbalance. Energy is out of control too much this, too much that.
Purify prana. It is like you change your 5 dollar bills to 100 dollar bills. You want to make the energy become more powerful. Because when it becomes more pure it becomes more powerful.
Understand why we are tired
Sometimes we think “ I’m tired so I go to sleep”. But meditation at that time is better.
You do the asanas so you can sit to meditate. Eventually if you will be able to control the mind, you tune to the transcendental self.
When you are tired, you think only of the physical body, but you are not realizing that your tiredness is also coming from mental tiredness and spiritual tiredness.
When you are tired you think only of the physical body and say “ I’d better go get some food”. That means you refer back again and again to the physical body.
But you also have mental tiredness, mental emotional tiredness. When you are tired maybe you have the mental tiredness because you have some negative emotions that are eating you up inside.
You might not even be aware of that. Like you are angry at something or you resent something and your intellect go in the wrong direction thinking all kind of things that are completely wrong.
On top of that, the ego is there, blocking the flow, so the energy of pure consciousness is not there, and you are blocking yourself from that flow of energy.
The Prana Pulse
We need to learn to feel the pulse of our prana at all times and when we feel that our prana is lacking, you have the choice to go to the highest source of prana, the spiritual prana . This purest kind of prana that will supply prana to all the other levels.
Any amount of physical activity will not supply the spiritual prana and relaxation that you need. But if you are able to yield the spiritual prana, this will give you all the energy to solve all your mental, emotional blockages, all your ignorance in your thinking, dissolve the ego and provide health to the body.
But if you tune only to the physical level and interpret everything physically, centering your whole life and consciousness around the physical body, you are wrong. At that time you starve your mental body and spiritual body. You don’t know about spiritual purpose. You put the spiritual behind the physical.
So that’s not a very wise way of using the Universal energy available to you for your well being. Remember, our well being is physical, mental, and emotional.
Increasing prana
You increase prana by a careful choice of lifestyle. Lifestyle needs to be balanced and wholesome. Be aware of the fact that the energy of Nature comes from the energy of the 5 basic elements of Nature: Earth, water, fire, air, ether.
Just the fact that you are living in nature, you are getting prana. If you live artificially, you are cutting off yourself from the natural flow of prana. You live in concrete, glass, and steel, neon light, no prana air. You go to shopping center, office building, mix with many people of no wisdom, without transcendental thoughts. Everyone is stressed, and greedy. You try to make money to be somebody. You go out of buildings and step in the car and drive on highways… most of your daily activities are artificial. This lifestyle increases vata, and the artificial-ness in the mind. You arrive at artificial home, eat artificial food, microwave. You surf the Internet and have artificial relationships. Can you imagine…..
You need to feed the physical body with nature, sit on earth, look at trees, hug a tree, look at animals. Marvel at flower, grass. This gives you prana. Try to conserve, don’t spend. You need to make a wise choice of lifestyle which will give you vibrancy and aliveness. Sometimes, you need to make drastic choices to regain your quality of life.
Conserving prana
When you are sick, you lie there and you cannot speak, think, or move, because your prana is completely down. Imagine everything takes prana. All day long you are active you are moving around. You are thinking. You use up so much prana. How do you recharge? You cannot spend more than you make.
Daily, you have to calculate in your mind very quick how do you spend energy. Am I doing things today to recharge? Every day, you meet with challenges and you need to conserve energy spent on useless things so you will have energy to meet with your challenges.
When you spend time at the ashram, you are in fact investing your energy to get the spiritual energy, the wisdom. If you get this spiritual energy, you will waste less your energy.
For example, if you have a mental problem, when you have spiritual energy, you will say “this is peanuts, this is easy” . Overall, you need perspective of your life and who you are. If not, you get upset of every little thing. We spend energy going round, round, round.
Sometimes you are tired, you would say “ I’m going to eat,and chat and not go to satsang” . This means that you are not investing wisely your energy. Beware not to waste your energy on things that are not necessary.
That’s why in yoga philosophy the wise teacher says: detach, detach! … Don’t worry, don’t worry. So you can get to the source of the problem. The same problem will be there, but you can see it for what it is.
Channeling prana
Channeling energy means make your life useful. Use your energy for selfless purpose, then you will gain more spiritual energy. If you spend energy for selfish purpose, it makes you feel strong, but you pay in another way, stress, defensiveness, hoarding, egoistic ambition. It blocks you so you pay the price. It’ s not even worth it if you think about properly.
If you use energy selflessly, let’s say in service, you get the spiritual energy. You use your physical, mental energy, but you get in return spiritual energy. That’s called the principle of karma yoga. It’s a conscious exchange of energy. It becomes spiritual energy. That spiritual energy is powerful and can solve a lot of blockages from before.
Balancing prana
How you can be imbalanced? Lets say you do too much physical work, you won’t have enough energy for thinking and won’t be able to do mental work or even have feeling.
Some other people are feeling all the time, they are so emotional that they have no energy for thinking. They just feel, feel, and feel. Other people are thinking, thinking, and then they have no energy for emotions. So you will have to balance it all out.
It is said if you are too emotional, you would have to be more rational, and think a little bit. In the contrary, if a person is too dry, then they need to develop their capacity of feeling. Swami Sivananda teaches us the 4 paths of Yoga to balance ourselves.
So whatever you do at the ashram you are balancing yourself. Chant a little, meditate a little, tune to the spiritual, and conserve your physical energy. If you don’t feel like chanting, that’s exactly when you need to chant to replenish your emotional energy that is down and dry at that time.
This will build up that devotional energy that floods you and balances you out and make you feel alive. Then sometimes you don’t want to think. At that time you need to be awake and think. So you exercise your intellectual energy.
Sometimes you want to read 5 hours a day. In the ashram you have to do physical work, because most of us are too mental. You have to go chop wood, carry water, dig trench, clean pond. This sort of physical work is also good for people with too much physical energy as it would spend that excess of physical energy out and balance you. Otherwise you become out of sort.
Some people are so absorbed at looking at their neighbor i.e. they are self absorbed, always worried about what others think about them. This egoistic energy consumes them. We need to have enough of self-awareness, but if you are consumed by it, at that time you become cut off from your higher purpose.
Purify prana
This is the most interesting topic. How do you purify your energy? You purify through practicing spiritual practices, by consciously taking a course of action of what to do with your body, mind, emotions that is helping you to change consciousness. That is called sadhana. That is how you purify your energy.
Practicing sadhana is not your normal tendency. But once you understand the trend of your body – mind and understand how you go on repeating patterns and create mistakes, at that time, you endeavor to train your body-mind differently and shift it from its normal course.
Sadhana removes the ego and it becomes purified. Sadhana changes your wavelength from gross to subtle. In yoga, every practice is to purify your whole system. Your nadis become clear, and more energy flows through.
Sw. Sivananda says it is important to purify our thoughts. How to do this? One of the practices is satsanga, when you go to the people who know how to think and you listen to them then you think about what they said. The idea of purification is we are pure spirit pure Self.
Everything about us is radiating pure energy. We have tremendous amount of prana or a energy and the main is the spiritual energy. We have it in abundance. Everything else we do is just to clean the covering that is obstructing that radiance of the Self that is already within us. The more you gain Self knowledge or Self awareness the more energy or prana you get.
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Swami Sita: Can you tell me which one of your nostrils is working without checking?
Satsang students: the right, the left, the right.
Swami Sita: Who has both nostrils working? You have to check your nostrils all the time to know how your energy is. When both work then you are able to meditate.
The breath, the energy, and the pranic flow corresponds to your thoughts. So if you are always blocked you can already deduce that something is wrong.
So you have to endeavor to correct it, it may take some time due to impurities or some kind of blockage in the mind or the emotions. So you have to do lots of pranayama to alternate the breath or alternate the flow of energy, and also change your diet.
Change Lifestyle
This is very important, and then you have to change your lifestyle. From your lifestyle you create a certain type of energy, or prana, so lifestyle, food choices and thought choices, all these are affecting your energy.
So checking your breath is a very good way to ask yourself how am I? It’s like you’re driving a car, and you have to constantly know if you are between the two lanes or not, are you facing the right direction or not, sometimes the car goes too much to the left, and you bring it back, it goes to the right, you have to constantly navigate or pilot.
So ask yourself the question how am I, now at this moment, and then you have to check, how is my mind, how is my breath, how are my emotions, am I calm, am I focused, am I jumping around?
And the breath is a very good way to check, you cannot catch the mind but you can feel the breath. The breath is the external manifestation of prana so you can feel it.
Take a deep breath and exhale and you can already see that you are moving to another state of mind. You are not stressed out. And if you are in a stressful situation in work or life, try to find a space that you can be quiet and do pranayama.
People will find it very strange that you are holding your nose but…do relaxation in your mind, and then do pranayama. So advanced people do pranayama all the time, except you don’t see them holding the nose.
They know the breath and they know the connection between the breath and the prana and the thoughts, so by changing the thought they can bring themselves to balance.
So what is Prana? How do you get more prana, more energy, so you are not stressed out? What are the sources of Prana?
Satsang: Water?
Swami Sita: no, start first, common, we always have to start first at the level of the lowest chakra.
Satsang: Earth
Earth
Swami Sita: Earth So how do you get prana from the earth? Walk barefoot, walk in nature. If you walk on cement you can tell there is not much prana there.
If you live in a metal and glass building, you can tell there is not much prana there, if you live in the fresh air you can already tell there is a lot of prana there. What else?
From food. That means you have to think of the food not only in terms of color and shape, but in terms of prana. Is this food going to give me the energy I need?
Because you need a lot of prana in order to think and cope with challenges and find your way in life. So some foods give more prana than others.
Anything that is processed has low prana. Anything in a natural state that has prana from the sun will have more prana. That is very simple.
Water
Water. How do you get prana from water? By drinking pure natural spring water. If you drink Coca Cola or coffee or tea, then your prana will go down.
It actually takes prana in order for you to deal with this. So it is very important to drink the proper water. You can also swim in water, in a river or the ocean.
Fire
Earth, water, next comes Fire. The sun is the main source of prana from the fire element. If you live in a building under tube lights and never see the sun, you walk to your car on cement, drink coffee and cigarettes only to survive, drink other things to survive, then you can see the prana is down down down.
It becomes a pranic debt. And worried thinking, driving with a cell phone, reading a newspaper about the problems of the world, this will make you loose prana.
So be in the sun, anything with heat, even hot water, especially if your mind is worried. If your mind is worried the worst thing to do is drink gassy cold water.
Air
Next comes Air. The best source of prana is in the air. So breathe natural, not polluted air. Learn how to breathe; the air can be there but you need to know how to breathe. INHALE and EXHALE.
That’s all you have to do and half of your problems are gone. I think more than half, it is the first step in Yoga life. Breathing with an exhale that is twice as long as the inhale. Inhale is 3 the exhale is 6.
Then you have to be aware of your breath. When you feel stressed out and want to have prana, then Inhale and Exhale. Alternate nostril breathing helps to regulate the prana, because your whole system is a pranic or energetic system, so all the problems come from having the system out of sync with the pranic flow of the universe.
Ether
Last comes Ether. Ether is a very subtle element which you can also call space. How do you get prana from the ether? It comes from the thought environment.
You can go camping in nature, so you have the prana of the nature, but you don’t have the prana from the thought environment.
Of course in nature no one is there to pollute the thought environment, but you can also be in nature and worry or have negative thoughts.
Since thought is such a powerful thing it influences, so if you are in a positive thought environment it will lift you up. You will get prana from the thoughts of the people.
The people who are present or the people that are absent, that is difficult for us to understand.
People are like a channel of thoughts, like a radio, and their thoughts might not be expressed like me right now, my radio is on because I’m talking, but the thought is there.
So let’s say you are in a group like this satsang, the thought environment is there. Imagine these young nice people at the ashram doing selfless service, meditation, and practicing yoga—guess what, the thought energy is high.
And the thoughts also stay in the atmosphere. This place exists for 30 years, morning and evening the thoughts are here—people come here with good intentions, with a good heart, wanting to improve their own life, these are very valuable thoughts to hang around.
Also the thoughts of the Masters are here. You cannot see these thoughts, but you can literally feel them. So it’s not just the physical space—earth water fire air—but the ether is also important for prana.
If you are in a place where people hate each other, like some work environments, people are stressed and hating each other but outwardly they are polite, you feel down but you don’t know why.
It’s because you are absorbing the thought prana. So it takes a lot in that situation to survive and keep your thoughts healthy. Hospitals are another area where the thought prana is very low, full of worry and disease—imagine the flow of thoughts in the hospital–if you visit someone there you come out drained.
Bars and clubs are also areas with low thoughts and pranic debts. People go to bars and clubs to drink their sorrows away. When the thought environment is chaotic it also creates problems.
When there is no distinct thought, like at an airport, train station, subway, or restaurant, at that time your thought world jumps around and becomes incoherent.
You have to learn how to acquire prana, to balance prana, to channel prana, and to conserve prana, these are the 4 things one must know in order to have a prana surplus.
It is like money—if you use it properly you get more, if you use it improperly you get debts. So you have to invest your prana in the right place
Satsang with Swami Sitaramananda on Prana; Dec. 07, 2006
Your subtle body translated as Sanskrit mantra, Sanskrit vowels, Sanskrit sound. When you hear the sound you would calm down. It is not like a normal song that you feel good about. This is like a sound therapy. When you say OM that is a Sanskrit sound. All languages are condensed in OM. OM is in all the chants.
Sanskrit mantras are not in our culture but you are learning yoga and you are learning it in the ashram so you go to the root of the source of yoga the same way it was taught in ancient time.
You will be exposed to things that you are not used to. Like the Sanskrit mantras but if you are open to it and you listen it caches your attention and at the end of the week you will learn some mantras.
Here we use OM NAMAH SIVAYA as a salutation. Namah means salutation, prostration. If you put your palms together in front of your heart you already feel better. You feel centered. Our life is mostly split. I am here but I want to be there. I am doing this I want to do that. I love this person I love this person too. Yoga will teach you slowly things that you do that would bring the experience of being together, be one. So your hands are separated (split) and when you put the two hands together you the whole body is put together and you bow. Means you learn how to unite together and you learn how to pay respect to life, to that who creates life. That is the spirit of yoga. Sivaya is the name of the God that is the creator of all the yoga posture. He is the creator of all the yogis. A yogi is a person who practices yoga and a yogini is the female person that practices yoga. But usually that term is applied to a person who has mastered yoga science.
OM NAMAH SIVAYA is a mantra. We use this mantra so we don’t relate to each other with our external appearance. We refer to each other as the inner spiritual being that is one.
What do we learn in yoga?
We find out about our self, our inner spirit, and how to connect to the inner spirit of others. The advantage of doing that is to have peace because you don’t compare anymore instead you see them as yourself as one. Yoga means union between you and others. Between you and the universe. Union means to harmonize the different portions of you self, body, mind and spirit.
What is more important, body, mind or spirit?
Everything is important but it is said that spirit is more important because spirit is the driver of the vehicles. The body and the mind are the vehicles and the spirit is the driver of the vehicles. That means you own your life, your body, your mind. You better be the driver. Sometimes we don’t do that. Something else is more important and we do things that makes us lose control.
The five points of yoga life.
Yoga life is a life that will lead you to self control, to health, to peace of mind.
1. Learn how to introduce the proper way how to do exercise in your life. 2. Learn how to integrate the proper breathing exercise in your daily life. 3. Learn how to introduce relaxation in your daily life. 4. Learn how to nourish yourself properly. The food that will nourish your body, mind and spirit. 5. Learn how to work on your mind to control your mind. Positive thinking and how to meditate. These are the five aspects of yoga life. That is what you will learn this week.
Proper exercise – Asanas
What does asana mean?
Asana means steady posture. Normally we are all the time in postures. Through out the day you put your body in different kinds of postures but the asana is the perfect posture that will give you many benefits. It is like learning ABC, the alphabet. When you learn the posture you go back to the basic posture it’s like building up the ABC, and once you know the ABC you can build up sentences. So you need to learn the basic postures and the benefits of it and then you learn the variations and you add to it.
In the Sivananda yoga system there are 12 basic (fundamental) postures.
We start always with Sun Salutation (Suryanamaskar). In sun salutation there are 12 positions. Suryamanaskar is considered an exercise. It helps you to active your vascular system and warms up all your muscles so you can hold the postures. This is the only one that can be done fast. We do not advise it that you do it fast but you can do it if you want to.
In yoga we call the postures asanas because exercise refers to only the body. Physical exercise is about building muscles in the body. The yoga asanas work in a deeper level of your self. Sometimes we use the word exercise for people to relate to but the right word is yoga asana.
These 12 fundamental postures or asanas need to be practiced in the right sequence. The correct way is to have a relaxation at the beginning and the relaxation at the end and you have relaxation in between postures, because relaxation and breathing are part of the practice. To practice a posture, you breathe, and you relax. You have to be focused, aware.
Physical benefits of the asanas
Work out all the different systems of the body. 1. Muscular system making the muscles strong and flexible as opposed to the exercises that only make the muscles strong. 2. Skeletal system making the body aligned. 3. Breathing system, cleaning out your lungs. 4. Cardio vascular system. 5. Digestive system. 6. Endocrine system affecting all your glands. 7. Nervous system
After the sun salutation the next posture is inverted posture. Next is the forward bend. Next is backward bend. Next is twist. Next balancing. These are the different grouping of the postures.
The 12 postures are:
1. Head stand 2. Shoulder stand 3. The plow 4. The fish 5. Forward bend 6. Cobra 7. Locus 8. Bow 10. Crow 11. Standing forward bend 12. Triangle
Why do you start with inverted postures first?
You start the postures on your head and you end on your feet because it helps to change the perspective. Basically the inverted postures bring a flow of blood to your brain and mentally you change your perspective. You see things different and you have to balance your self in the posture.
Mental benefits of yoga asanas
The mind balances and centers. You become more focused because you have to concentrate. You focus on your breathing. You become calmer and more open emotionally. You increase your energy.
Spiritual benefits of yoga asanas
You become more aware. You feel more connected to your purpose to be alive in this body. Develop more faith.
How are the movements of the asanas done?
They are done slowly. There are not jerky movements like in the exercise movements. You do them slowly with awareness. If you do the asanas quick your astral body gets shaken up. You don’t want that to happen. In yoga you want to be calm and not to shake up anything. It takes time after you master a posture. When you do and asana you breathe into it and you relax and slowly you master it. It is very important not to have competition. In physical exercises there is competition but not in yoga. When you practice asanas you do it for your self. You can have the eyes close or you can have them open but do not look at the others so that you won’t compare your self to the others. It is an introverted exercise. Physical exercise is extroverted. It is about your own journey. It is about pulling your mind inward.
What is the benefit of pulling your mind inward?
It is to withdraw the senses pulling the senses inward. When the senses are outward and you are distracted you lose all energy. So when doing asanas you pull your energy inward, you breathe and you circulate your energy. There are mental and energetic benefits. Energetic benefits it means you get more energy, you balance your energy. When you do the sequence of postures and the breathing and relaxation you are moving the energy. Each posture activates a different energy center and the energy gets activated.
Relaxation in yoga posture
In the physical exercise the muscles are being build and also the mental stress, which causes fatigue. In yoga you make an effort and then you relax so you can go for a long time without fatigue. When you look at somebody doing an advance yoga posture it looks easy but they are making a big effort. They look relaxed. When you look at the person doing a physical exercise they are puffing and look like they are making a bigger effort.
The yoga postures work in many different levels so not fatigue is produced when you practice. You need a lot of your mental power to learn to direct you body and inhale to get more energy, exhale all the fatigue out. Focus when you feel pain in your body and relax.
How do asanas affect the spinal column?
In the yoga asanas you are working in the flexibility of your spinal column. It is very important because is holding your posture and when you start to meditate the energy circulates in your spinal column. That is why it is so important your spine is flexible so you don’t have blockages in your spine and injury to your spine. It is said that a flexible spine is a flexible mind.
How long and how to practice?
There are 84,000 yoga postures. Swami Vishnudevananda put together the 12 postures because if you practice them with the breathing and the relaxation in between and the relaxation in the end and the sun salutation and the effort of focusing, it should take you one hour. If you do it deeper then it would take you one hour and a half. If you do it with variations it could take 2 to 3 hours. It is good to practice one hour to one hour and a half every day.
The key thing in yoga is balance. When you do something to the right you do also the left side. When you bend forward you need to bend backward, all the time keeping the balance. That helps the energy to flow.
Keep in mind the not competition. You start where you are even if you cannot do the posture because you are stiff. Whenever you feel pain you stop. You focus where the pain is and focus on your breath and relax. You do not force the posture. Always effort and relaxation. Relaxation alone is not enough you need to put the effort. Effort alone without relaxation is not good. In a group you have certain kind of rhythm. It is good to follow everything that the teacher says to follow the rhythm of the group and you can benefit from the energy of the group as well. If you do whatever you want you create your own energy and sometimes you will go counter current of the energy and that does not help you. If you follow the group energy it will be easier for you.
There are three faces to a posture. There is a coming in, a holding and the coming out. Coming in is done step by step and then you hold the posture breathing very calm and in the coming out your breathing is deep. When holding the posture you calm down your breath and you focus to get the benefits of the posture. The posture must be comfortable. In the beginning it is a little bit uncomfortable but then you breathe and relax and you become comfortable that is why you hold the posture. When you hold the posture in a comfortable manner without any stress then at that time you get all the benefits. When you hold the posture you are building up the pressure in your nadis (energy channels) then you release the posture so the energy flows and unblocks your energy channels. That is the main benefit of the asanas. After releasing the posture you always come back to savasana posture, the relaxation posture. We will talk about the benefits of relaxation later.
In this course we will not teach any of the variations. Later you can come back and take the intermediate course to learn some variations. You still keep the sequence but you add some more postures.
Eat two hours before the asana session. The best time to practice is early morning after meditation in a cool ventilated quiet place with a level floor. In this system we don’t practice with music or any props. We don’t need it because the body is the perfect instrument. Only the people that may have some physical problem use props. You can also practice asanas anywhere.
Clothes to use during asana practice
You would need to get your own asana mat and your own yoga pillow and your own yoga clothing. The clothes best to be cotton because it breathes better and they should be loose. Do not use belts. Do not practice wearing jeans. The room where you practice yoga needs to be clean, sunny. Practice outdoor is best. Hold the posture one to three minutes. At the beginning hold it only like 30 seconds. To get the full benefits of the posture ideally you hold the posture for three minutes. Get rid of whatever might distract you. Do not hurry when practicing. Make sure to make the time to practice. Do not skip the postures. After you finish the practice wait at least 30 minutes before you take a shower because when you finish your postures the astral body energy is very good and you want to enjoy that time. You need to practice minimum five times a week. The female can skip the inverted postures during the menstruation period.
Asanas with spinal injuries
If you have spinal injury or surgery to your spine, or neck injury, or any other injury you need to talk to your teacher and you need to be careful. Considering the yoga posture and the breathing and the circulation of prana you can do it modifying the posture. Even lying down in the savasana posture and you move the body right and left because you have pain, you already get the benefits.
How to start the practice
We usually start the practice with a prayer (Gajananam) invoking the energy of the teachers, the masters, please remove all the distractions of my mind so I can be here, that I can get the benefit and I can get the knowledge. Basically that is the meaning of the prayer. We say the peace prayer at the end (Tryambakam). It is a peace prayer and a healing prayer.
Swami Vishnudevananda, the founder of the International Sivananda Yoga Vedanta Centers compiled an Asana Sequence in 12 Basic Postures for the West to regain health, vitality and peace of mind. The Asana Sequence is simple and can be modified for all practitioners, Beginners, advanced students, children, pregnant women or seniors. The Sivananda Yoga Class consists of Pranayama (Breathing Exercises), warm-up exercises (Sun Salutations and leg lifts), the Sequence in 12 Basic Postures and a guided final relaxation.
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