Recommendations for Physical Health and Wellbeing through Supporting Oneself, Others and All of Nature
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Nature constantly offers blessings. For instance, if we sow a seed, it grows into a tree and provides fruit, as well as hundreds more seeds. Through that first seed, we are offered fruit. Through the rain, we are offered water. Through the wind, we are offered fresh air. Nature is constantly offering us her bounty. Even the immense destructive forces of Nature-earthquakes, floods, volcanoes, tsunamis-ultimately offer renewal and rebirth brought through destruction. We cannot live without Nature. ~ The Sacred Tradition of Yoga
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1.
Self-Reflection
This is the starting point for identifying our (collective) actions that have caused damage to other beings and ourselves. Coupled with sincere remorse, a tendency will develop to correct the situation and avoid further damage in the future.
2.
Intention (Sankalpa)
A determination to balance mother nature’s imbalance through noble deeds.
3.
Planting
At the right season, plant 10 useful trees (can be of the same type) such as Fig, Banyan, Oak, Olive, Neem, Pine or any other which has been destroyed in a certain area.
4.
Support to living Beings
Prior to eating, offer some of your food to animals, birds, and insects – showing mercy.
5.
Offering to the Needy
Offer food or support to those who are needy and suffering. Show generosity as a token of repentance.
6.
Strong Digestion = Increased Resistance
Strengthen digestion by eating right food (clean, unprocessed, organic, balancing) in the right quantity (avoid overconsumption), and at the right time—control overeating by keeping the mind more calm and quiet. ‘Lessen the speed’ in order to listen to the natural rhythm of our body and mind. Through this approach, the system will be strengthened, and resistance power will rise.
7.
Physical Exercise
The practice of simple āsanas (postures) is recommended for facilitation of deep breathing. This is a short and effective sequence.
- Bhujaṅgāsanam – Lay on the belly, torso raised, elbows under the shoulders, right arm in front of the left, palms gently wrapped around arms above the elbows, fingers together, thumbs behind the arm bones. The crown of the head toward the ceiling, gaze at the tip of the nose. Legs relaxed with the feet hip-width apart – after 8 deep breaths, gently transition to makarāsanam.
- Makarāsanam – Elbows slide out to the sides, right hand on top of the left, palms down and fingers together, chin on the middle of right hand, face forward. Gaze between the eyebrows – 8 deep breaths.
- Paścimatānāsanam – Sit with the legs straight, close but not touching, inhale – sit tall, palms supported by the sides of the hips – exhale, fold forward, clasp the big toes, forehead toward the knees – 5 deep breaths. Inhale, sit tall.
- Pūrvatānāsanam – Exhale, slide the hands back 2 palms distance, fingertips facing forward, lean back. Inhale, raise the torso, straight legs. Head tilts back. Stretch the big toes towards each other and the floor. 5 deep breaths. Exhale, lower.
Inverted Postures – simple method of practising inverted postures for those needing alternatives.
- Sarvāṅgāsanam (shoulder stand) – Reclining on the back, inhale and raise the hips and legs over the head while bending the elbows and placing hands on the lower back with the fingertips pointing up. Stay for 5 – 8 breaths. Exhale, slowly lower down into matsyāsanam (counter-posture) – Reclining on the back, inhale and press the forearms and elbows firmly against the floor, lift the head and chest, exhale release the crown of the head towards the floor, keeping weight off the head—5 deep breaths. Lower down and rest.
- Śīrśāsanam (headstand) Place the forearms with fingers interlaced on floor, shoulder distance apart. Position the top of the head on the mat, between the forehead and crown of the head. Inhale, lift hips, walk feet in towards head, eventually lift legs off the floor overhead. Balance the appropriate time for your capacity. Exhale lower the legs, resting in bālāsana (child’s pose). Reclining on shins, bring the forehead to the floor and relax the arms alongside the body, palms upwards. 5 – 10 deep breaths.
Half-inverted Postures – simple method of practising inverted postures.
- Uttānāsanam (standing forward fold) – Bend forward with straight legs, placing the hands by the sides of the feet, lining the fingers and toes up, forehead towards the knees.
- Prasārita-pādottānāsanam – Feet 3 shoulders width apart, hands on the waist. Feet parallel. Inhale, exhale, bend forward, palms on the floor, shoulders width apart, parallel to the feet. Inhale, raise the head and gaze forward without moving the hands. Exhale, crown of the head toward the floor between the hands. 5 deep breaths.
- If either of these are being practiced as half-inverted postures, follow with 2 minutes of śavāsanam – Lay on the back, arms by the sides of the body, palms face up, legs separated. Allow the entire body to fully relax (avoiding sleep). When getting up, roll to the right side, pause for a few seconds and then return to sitting.
Other postures which allow for deep breathing can also be practised.
8.
Breathing Exercises - prānāyāma
Take 4 – 8 breaths (without strain) through both nostrils between the breathing exercises.
- Nadi shodha – 7 rounds, morning, midday and evening – before food. Close the right nostril with the thumb, inhale through left, at the crest – exhale through the right, then inhale through the right, exhale through the left. This constitutes one round.
This exercise strengthens the body and kindles the digestive fire, and brings freshness to the mind. To be practiced at least once a day.
- Chandra bhedana – 8 rounds, morning, midday and evening – before food. Inhale through the left nostril, retain the breath for as long as possible without straining, exhale slowly through the right nostril.
This exercise develops more resistance and strength in the body.
- Sūrya bhedana is recommended as a counter exercise for those practising for less than five years or if the daily practice has breaks – 8 rounds as above, however, starting from inhaling through the right nostril and exhaling through the left.
The recommended breathing exercises can be done one to three times a day – morning, midday and evening.
Do not practice postures which bring discomfort.
Consult a qualified teacher for any clarifications or questions – [email protected]
9.
Silence Practice - maunasādhanam
Recommended to be practiced daily one to three times – for total relaxation, leading to rejuvenation.
- Sit in padmāsana or sukhāsanam . Eyes closed, the spine upright and the body relaxed. Breathe simply and naturally. Notice the mind and thoughts, set the intention to empty the mind of all thoughts. If a thought rises, identify it and release it. Sit calmly and quietly in silence.
Practice morning, midday and evening, before food.
10.
From an Āyurvedic point of view
It is best to use food articles which bring balance to the system and to lessen those articles which can potentially cause an imbalance:
- Lessen vāta dominant food articles such as potatoes, pumpkin and sweet potato.
- Lessen consumption of kapha dominant food articles such as milk, yogurt and banana.
- Lessen pitta dominant food articles such as cashew and peanut.
The Sadvidya Foundation publication, Yoga Through Āyurvedic Cooking is a helpful tool for basic information related to Āyurvedic principles and South Indian cooking.
Kashaya, a recommended hot drink, 1 – 3 times a day after meals.
It balances the system and builds the immune system:
Immune Building Kashaya
1 tsp heaped coriander seed
1 tsp heaped cumin seed
⅛ tsp flat turmeric powder
10-15 holy basil leaves or ½ to 1-inch (small) piece of ginger.
Add water, coriander, cumin and holy basil (or ginger) – bring to boil, then reduce to maintain a rapid simmer – 15 minutes or until reduced by half. Add 1- 4 Tbsp of milk and jaggery – to taste.
https://sadvidyafoundation.org/recipes/immune-building
11.
Chant
Ācārya’s concluding recommendation is for a chant related to Mother Earth to be listened to or chanted one – three times a day.
प्रसीद देवि वसुधे क्षमस्व दुरितं कृतम्
अनुगृहाण नो मातः सर्वमङ्गल दायिनि
prasīda devi vasudhe kṣamasva duritaṃ kṛtam I
anugṛhā ṇa no mātaḥ sarvamaṇgala dāyini II
Oh, Mother Earth, forgive our wrong deeds.
Bless forever, oh Mother,
You are able to bring the welfare of all mankind.
General Recommendations
The information contained in this document is meant to be used as a reference. It is recommended that a practitioner be guided by a knowledgeable teacher.
It is natural for a practitioner to experience physical and mental changes due to a regular āsana practice. When done correctly, the practice results in a feeling of better balance and control of the body and mind. If one is not sure about the physical and/or mental changes experienced, a knowledgeable teacher should be consulted prior to continuing the practice.
Practice Direction
Postures (āsanas) should be practiced facing East or North.
Practice Time
Mornings after the bath, and prior to food, or evening prior to food.
Digestion & Practice
Āsana (posture) practice should be done on an empty stomach. A 4-hour gap is recommended between the last meal and practice if solid food has been consumed prior to evening practice. A 1½ -2 hour gap is recommended prior to commencing asana practice if only liquids, including water, have been consumed.
Bodily Waste & Practice
One should allow for bodily waste to be eliminated prior to practicing. Elimination should be natural and without strain (one may need to wait for a few minutes until the digestive system begins the elimination process. In this case, as well as others, the time should be taken to complete the process without force). In general, those who are suffering from constipation should take the advice of a knowledgeable person to balance the system.
Menstruation
In order to avoid potential imbalances in the system, It is recommended not to practice breathing exercises or postures for the first three days of menstruation.
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“In a lake, a lotus leaf may often sink into the water. Or rain may flow onto a lotus leaf, but not even a drop will not stick to it. You can see the drops of water; those drops of water are seen like pearls rolling from here to there, not sticking anywhere. If you tilt the leaf a little bit, the drops will fall off. Whereas on other leaves, water will be spread out and it sticks. So, it is a simile – like a lotus leaf, a yogi will be unattached.” ~ Ācārya
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For those wishing to expand their understanding regarding these lifestyle recommendations, please refer to Dr. Shankaranarayana Jois – `The Sacred Tradition of Yoga´ (Shambala).