Posts Tagged ‘om’

Feeling the effects of the Common Cold? Try some Yoga Solutions.

January 3, 2011

Try a daily warm salt-water nasal wash with a Neti Pot.

Chant!  Humming vibrations are great for opening sinuses and sore throats.
Practice Chanting ‘OM’ or
Perform Bhramari Pranayama (Bee Breath)

Take a full deep inhale through both nostrils,
As you exhale through your nose, create a buzzing like sound in the throat
(Soft ‘eeeeeeeeeee’ sound)
Try for 5-10 rounds and try to increase your buzzing volume as you advance.

Learn More Pranayama HERE

Some Asanas for Cold relief:

Begin with a few minutes of centering in Balasana (Child’s Pose)
(Try this supported with your head on a block, bolster or folded blanket).

Set an Intention or Affirmation:

‘I am safe and secure at all times.  Love surrounds me and protects me.’
(From ‘Releasing Health Problems’ by Louise Hay)
See more of Louise Hay’s Affirmations HERE

Come to a low kneel (or seated pose if you prefer), and try a few rounds of Bhramari Pranayama (Bee Breath)

Rolling Child’s Pose:
(you may want to have some tissues available)
Come to Extended Child’s Pose with your hands clasped
Try to keep your shoulder blades down and back
Engage your core and pull your belly button towards your spine
Inhale and stretch arms out
Exhale and shift your weight forward, and roll onto the top of your head
Gently roll back and forth, from your forehead to the crown of your head ten times
Move with your breath
Rest in child’s pose and repeat

Bhujangasana (Cobra)

Balasana (Child’s Pose)

Come to a Low Kneel (or seated position)

Ardha Matsyendrasana (Half Spinal Twist)

Table Pose

Adho Mukha Svanasana (downward facing dog pose)
(Try this supported with your head on a block)

Uttanasana (Standing Forward Bend)
(Try this supported with your head on a block or chair)

Gently roll up to Tadasana (Mountain Pose)
Take a few Breaths here and come back to center.  Remind yourself of your Affirmation.

‘I am safe and secure at all times.  Love surrounds me and protects me.’

Ardha Chandrasana (Cresent Moon Side Stretch)

Utkatasana (Chair Pose)

Uttanasana (Standing Forward Bend)

Utkatasana Balance (Chair Pose, up on toes)

Uttanasana (Standing Forward Bend)

Beginning Sun Salutation to

Adho Mukha Svanasana (downward facing dog pose) to
(Try this supported with your head on a block)

Eka Pada Rajakapotasana (Pigeon Pose) Right Side

Adho Mukha Svanasana (downward facing dog pose) to
(Try this supported with your head on a block)

Eka Pada Rajakapotasana (Pigeon Pose) Left Side

Adho Mukha Svanasana (downward facing dog pose)
(Try this supported with your head on a block)

Come to belly

Dhanurasana (Bow Pose)

Balasana (Child’s Pose)
(Try this supported with your head on a block, bolster or folded blanket)

Roll up to a low kneel, then have a seat

Dadasana (Staff Pose)

Janu Sirsasana (Head-to-Knee Pose)
Bend your left knee and bring the sole of the left foot to your inner-right thigh, switch sides
(Try this supported with your head on a block, bolster or folded blanket)

Paschimothanasana (Seated Forward Fold)

Matsyasana (Fish Pose)

Release to back

Bring both Knees to chest and rock from side to side.

Setu Bandha Sarvangasana (Bridge Pose)
(Try this supported with a block under your hips)

Bring both Knees to chest and rock from side to side

Supta Baddha Konasana (Reclined Bound Angle Pose)

Knees to chest

Jathara Parivartanasana (Reclining Twist)

Viparita Karani (Legs Up the Wall Pose)

Savasana (Corpse Pose)
Lay back, settle in, take a few Breaths and come back to center.
Remind yourself of your Affirmation.

‘I am safe and secure at all times.  Love surrounds me and protects me.’

Click here for more Asanas for Ailments

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Dharana-teaching the mind to focus on one point or image (prepares us for Dhyana)

December 15, 2010

Dharana-teaching the mind to focus on one point or image

Immovable concentration of the mind is the underlying principle of Dharana. The essential idea is to hold the concentration or focus of attention in one direction. The mind needs to be stilled in order to achieve this state of complete absorption.  The goal is to still the mind, gently pushing away superfluous thoughts by fixing your mind on some object such as a candle flame, a flower, or a mantra. In dharana, concentration is effortless. You know the mind is concentrating when there is no sense of time passing.

  • Shotra    — ears
  • Chakshu — eyes
  • Grahna    — nose
  • Jivha — tongue
  • Tvak — skin

Shotra    — ears

Mantra is a sound, syllable, word or group of words that are considered capable of creating transformation

Example – to say the word om:

Take a deep breath in; as you release it say the oooooooooooooooo until the air is about 3/4 released then say the mmmmmm.

Chakshu — eyes

Visualization: you can visualize a beach, or a flower or the OM symbol or to concentrate on the point between the eyebrows, the Ajna Chakra or the third eye.

Grahna — nose

Pranayama: Focus on your breath

Example Sheetali:  Sit comfortably. Draw out the tongue and roll it up from the sides to form a tube like opening. Slowly suck the air through it and fill the lungs completely. After full inhalation withdraw the tongue and close the mouth. Then slowly exhale through the nose. Repeat.

Learn More Pranayama HERE

Jivha — tongue

Taste: Focus on eating a piece of fruit

Example – Close your eyes and see if you can smell the fruit. Lick your lips and rub the fruit over your lips. How does it feel? Now lick your lips. Can you taste the trace flavor of the fruit? Hold the it in your mouth, and roll it around. How does it feel in your mouth? As you chew, notice the immediate change in the intensity of the flavor. Slowly chew  while resisting the urge to swallow. Sit a little taller and notice if posture affects your appreciation for the fruit. Breathe deep. Does breathing help you enjoy the taste? Relax your face and smile. Notice how smiling improves the taste of fruit.

Tvak — skin

Touch: Walking Meditation

Example – Be mindful while walking, make each step a gesture, move in a state of grace. Walk with slow, small, deliberate, balanced, graceful foot steps. Then, when both the breath & walking have slipped into a regular pattern, become aware of the number of footsteps per breath (2, 3 or 4 steps per inhalation and 2, 3 or 4 steps per exhalation). When you have discovered your natural rhythm, lock into it, so that the rhythm of the walking sets the rhythm for the breath like a metronome.

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Yoga Terms Sheet

September 25, 2009

NAMASTE – “I bow to the divine in you”. Namaste is a traditional Indian greeting of respect and thank you, with spiritual and symbol meaning. This is done with your palms pressed together in the middle of your forehead (third eye) or at your heart, and lightly bow your head and shoulders.

“The light and love in me honors the light and love in you”

SHANTI– peace or tranquility in Sanskrit. This inner peace is chanted to prevent curses and bad karma. Often, this is repeated three times after a prayer in order to achieve spiritual serenity.

ASANAS-Yoga Postures.  Asanas are gentle stretching movements designed to help balance the mind and body.

DRISHTI – focus of the eyes

HATHA YOGA – most popular branch of Yoga and from which a lot of the Styles of Yoga originated including Power Yoga, Bikram Yoga, Ashtanga Yoga and Kundalini Yoga.

VINYASA – one of the Principles of Ashtanga Yoga. Vinyasa, which means breathing and movement, is for internal cleansing.

UJJAYI – Loud Breathing, this involves drawing air in through both nostrils with the glottis held partially closed. Ujjayi is translated as “what clears the throat and masters the chest area.

PRANAYAMA – Yoga Breathing or Breathing Exercise, Pranayama is one of the Five Principles of Yoga which promotes proper breathing.

PRANA – Life energy, life force, or life current. The Chinese call this life force chi.

OM – or “aum”, a single-sound mantra that signifies the unification of the body, mind and spirit. This is an ancient Indian chant where the whole world was created and radiates. Om is also the vibration symbolizing Brahman. It was said that enlightenment and unification with the Supreme Being can be attained through this natural sound.

MUDRA – symbolic gesture transmitting or redirecting energy in yoga or meditation. This can be a whole-body gesture or a hand gesture, like pressing your palms together.

MEDITATION – This is one of the Five Principles of Yoga. It is the practice by which there is constant observation of the mind. It requires you to focus your mind at one point and stilling the mind in order to perceive the self.

MANTRA – A sacred mystic syllable, word or verse used in meditation and japa to quiet the mind, balance the inner body and attain other desired aims.

CHAKRA – Sanskrit for “wheels.” A center of radiating life force or energy that is located between the base of the spinal column and the crown of the head. There are seven chakras.

TADASANA – Mountain Pose

SANKALPA– resolve, determination, good intention