When the mind is still our internal vision becomes strong and we can experience peace. There is a direct relationship between our state of mind and our connection with self.
In yoga we understand mind as a vehicle that we drive. The mind should not be driving us. Thoughts are invisible but very real as they lead to action. When the mind is distorted, it is like an ocean with waves and leads us to a distorted vision where we misidentify, feel disturbed, and uncentered.
Instead, we want to control the mind so we can be harmonious. Through the practice of yoga and self discipline we can find what we really want.
This podcast is a talk by Swami Vishnudevananda from the 1970s. His talk focuses on what the difference is between something that is good versus something that is pleasant. In this universe we always have a choice between 2 ways to go. Something that is pleasant is for gratifying the senses. For example when you scratch an itch it gives you instant relief but brings pain later on.
On the other hand something that is good does not give instant gratification and is a more rough and tough choice. However the good choice is the source of all happiness and belongs to the True Self.
The pleasant path is more commonly taken and can be said to have big neon signs and gives you a golden nugget such as a trip to Las Vegas. However following this path is like the moth which flies into a fire thinking that it will find happiness by ends in suffering.
This podcast is a recording of a Sivananda Yoga Class. Please listen to the class and practice along. You can see our website for more details on the practice. Enjoy!
Eat at least 2 hours before the asana session. It is difficult to perform asanas with a full stomach. Also, do not eat or drink half an hour after the session.
Find a cool and ventilated, quiet place with an even, level floor. The best place is a space reserved for Yoga and meditation, with an altar. It is suggested not to do Yoga in the bedroom as the energy is more tamasic.
It is better to practice in silence without music or chanting.
Group performance of asanas brings about awareness of collective energy.
Wear light and loose fitting cotton clothing for better efficiency of movement.
Use a sticky Yoga mat for better grip.
Order, Timing & Rythm
Perform the sequence of the postures in order. This will ensure the proper flow of energy.
Try to hold each posture for at least one minute to three minutes. It is said that holding for three minutes is the minimum time required to get all the benefits of the postures.
The sequence of the postures follows the chakras, stimulating the chakras from the top down.
The headstand cycle goes first and the standing cycle goes last because of the spiritual principle of turning inward first to find inner balance (headstand inverts all energies, stimulating the highest chakra, going against normal tendencies, after which the energy is flowing properly) then tuning the mind outward and trying to achieve balance and composition with worldly activities (standing postures are performed with the focus on external object to ground oneself).
Practice daily, or at least 4 times a week, for 1-2 hours for maximum benefit.
Breath & Mind Awareness
Breathe consciously during the performance of postures. When holding the posture, the breath becomes calm and the mind focused.
When holding, know where to concentrate for the specific posture.
If there is tension, focus your attention on the tension, breathe consciously while focusing on the area, sending prana to the muscles or ligaments, and during every exhalation try to progress a little more.
Keep the mind inspired by being aware of the physical and mental benefits of each posture.
Yoga is not a competition, so try to do what you can but observe your limit. Always try to feel comfortable. Never push yourself to the point of pain, strain or exhaustion.
Do not compare or compete with each other when perform in group.
This recording is of Swami Vishnudevananda singing kirtan music. Swami Vishnudevananda lived with his master Swami Sivananda for 12 years. In 1957 he traveled to America, and in the early 70´s came to Europe, founding international Sivananda Yoga Vedanta Centers in many cities. He was a dynamic Hatha and Raja Yoga master, bringing the classical teachings of Yoga and Vedanta in its purest form to the West. Swamiji was also a tireless campaigner for world peace who brought the message of peace to many troubled spots all over the world. Thousands of students have been personally trained by Swami Vishnudevananda as yoga teachers and many more have been inspired by his books, “The Complete Illustrated Book of Yoga”, “Meditation and Mantras” and “Sivananda Companion to Yoga”.
Yoga and the Koshas for Spiritual, Mental and Physical Health
by Swami Sitaramananda
Swami Sitaramananda
Yoga Farm Director
Swami Sitaramananda is a senior disciple of Swami Vishnudevananda and acharya of the US West Coast centers and Ashram. Swamiji is also the acharya of the Sivananda mission in Asia, especially in Vietnam, where she hails from.
Yoga Heals on the Spiritual, Mental and Physical Levels.
Here’s how – Yoga works on all three bodies: the physical body, astral body, and causal body. In this article, we will learn about three bodies and how Yoga heals them.
Each person has a physical body made of matter, an astral body containing prana and thoughts, and a causal body which contains the quality of spirit.
The three bodies are made up of the five “koshas” or sheaths. Below is a breakdown of the three bodies and their corresponding koshas:
To help you understand, it’s good to know that the sanksrit word “maya” means illusion and “kosha” means sheath. All of the five koshas are illusory sheaths that are veiling the reality of your true nature as Satchitananda—Existence, Knowledge and Bliss Absolute.
How to Purify the Three Bodies
Yoga is purification. That is why in Sivananda Yoga we focus primarily on the purification process. The purification process means you have to clean out the gross veils, all these aforementioned maya sheaths (the koshas), in order for you to see through to the Self.
The good news is that there are many different ways to purify. Below are the ways you can purify each kosha. Then you can experience health and peace of mind.
How to Purify the Physical Body
Firstly, you purify the gross physical body and identification with it. This can be accomplished through asanas (yoga postures) and the practice of proper vegetarian diet. If you eat a proper diet then your body will function properly and will not be a hindrance.
Proper Exercise – Asana
Removes blockages and toxins in the body
Increases strength and flexibility
Tones organs, tissues and muscles
Reduces stress
+ many more health benefits
Proper Diet – Vegetarian
A proper diet is Sattvic or pure
Avoid foods that dull or overstimulate the mind
Food prepared with digestive spices
Food that is not overcooked or undercooked
Avoid drugs and alcohol
Organic, whole, unprocessed foods
A vegegtarian diet follows the principle of Ahimsa (non-violence)
Heals and prevents disease and toxic buildup in the physical body
Provides full range of nutrition for optimal function
How to Purify the Astral Body
Secondly, the pranamaya kosha is purified through pranayama, or control of prana. Pranayama involves breathing exercises that help remove blockages and regulate the flow of prana in the pranamaya kosha.
Pranayama – Proper Breathing
Complete Yogic Breath
Control of Breath = Control of Prana
Use the full lung capacity
Inhale and exhale into the diaphragm, ribcage and chest
Reduces stress; activates parasympathetic nervous system
Thirdly, you can purify the Manomaya kosha through meditation, positive thinking, proper behavior, karma yoga (selfless service), bhakti yoga (devotion), yamas and niyamas (yogic ethics). The Manomaya kosha is the mind, emotions and the senses, and in it you also have the subconscious.
Dhyana – Meditation
Connects us with a Reality beyond thoughts and emotions
Brings inner strength and peace of mind
Provides clarity of purpose in life
Increases concentration
Positive Thinking
Being aware of negative thoughts
Replace negative thoughts with positive ones
Practice positive affirmations
Over time eradicate negative and wrong thinking
Yamas and Niyamas
Ethical foundation of Yoga
Yamas include: Non-violence, truthfulness, non-stealing, chastity, and non-greed
Niyamas include: purity, contentment, austerity, scripture study, and surrender of the ego
Purifies the mind and the heart, removes selfishness
Bhakti Yoga
Sublimates the emotions to devotion
Opens the heart
Surrender to God
Karma Yoga
“Do your best, surrender the rest”
Let go of attachments to results of action
Purifies the heart and the ego
Overcome likes and dislikes
Gain a flexible mind
Fourthly, in order to purify the Vijnanamaya kosha, you have to purify the intellect and ego. In order to purify the ego you need get the selfishness out of the way through selfless service or Karma Yoga. Morever, you can purify the intellect through self inquiry, jnana yoga techniques, and meditation.
Jnana Yoga
The Study of Vedanta (Yoga Philosophy)
Highest level of knowledge
Knowledge passed down by Rishis or enlightened sages
Teaches unity of life
Proclaims the common Self in All
The limited ego or “little s” self makes you feel separate
Your true nature, or “Big S” Self is one with everything
Self Inquiry
Self inquiry is a Jnana Yoga technique
Always inquire: “Who am I?”
Assert the you are Brahman, the imperishable supreme soul
Brahman is one with everything
Brahman is Sat (existence) Chit (knowledge) Ananada (bliss) absolute
Happiness is your true nature
In order to practice Jnana Yoga and self inquiry, you must always ask “Who Am I?”. In addition you negate any attachment to the limited, illusory world or false sense of self. Meditation will show you that the intellect is also limited.
Eventually with practice you will know the intellect is limited because you have the experience of the absolute, infinite, primordial Self. This experience is known as Samadhi.
Finally, through Samadhi you transcend the Anandamaya kosha. Meditation already leads you to anandamaya kosha, but your view of the Self is still being obstructed by a thin veil of spiritual ignorance.
The thin veil of spiritual ignorance is burned when you experience Samadhi, or complete absorption of the mind. Only at that time do you know that the reality is more than the anandamaya kosha, and you go beyond that kosha and merge with the Supreme.
Conclusively, the four paths of yoga lead to the unveiling of the five koshas and heal on a spiritual, mental and physical level. The four paths of Yoga are karma yoga, bhakti yoga, raja yoga (which includes Hatha Yoga) and jnana yoga.
In other words, practicing the five points and the four paths of yoga will lead the three bodies to be healed. When you remove spiritual ignorance, you come closer your True Nature. That is to say you experience spiritual, mental and physical health.
Self-Realization
The classical Yoga teaching is always about Self-realization, with nothing else but that realization as the end goal. However, spiritual ignorance makes us believe ourselves to be something other than Self, which is when we are identifying with the vrittis (thought waves).
Alternately, we identify with our thinking in the mind and then the thinking becomes solidified and it manifests as karma. After that, the soul is born in the physical body in order to work through solidified karmic tendencies that come from the spiritual ignorance in the first place.
For the healing aspect of yoga, we have to go into the deep root cause of the wrong thinking in the first place. Because of this, Yoga primarily focuses on spiritual progress. In order for spiritual progress to take place, there must be removal of the impurities in all three bodies.
Check out our 200-hour Yoga Alliance certified Yoga Teacher Training Courses offered twice a year in California, 3x in Vietnam, once in China and once in Japan.
Rejuvinate your body and mind. Experience and progress with daily Yoga classes. Learn the 12 basic asanas and pranayama. Enjoy daily meditation, chanting, and organic vegetarian meals.
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