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The Life and Times of Paramahansa Yogananda

“Let my soul smile through my heart and my heart smile through my eyes, that I may scatter rich smiles in sad hearts.” – Paramahansa Yogananda

The first half of the 20th century was a period of great unrest and turmoil in the world. It would bear through two World Wars and witness historic struggles against colonialism. It was a period which endured the destructive effects of human greed, making many question the presence of morality, empathy, and kindness in humans. Faith in humanity had to be restored. The world needed a healing touch, and there was an urgent need for spiritual guidance. The time was ripe for the unconditional love and spiritual teachings of Paramahansa Yogananda.

Nearly seven decades have passed since Paramahansa Yogananda attained Mahasamadhi – leaving the body for good by will. His message and teachings are more relevant and popular today than ever before; he continues to remain an inspiration for all. His teachings are a source of light; guiding all people, transcending the boundaries of race, culture, and creed, towards self-realization.

Formative Years of Paramahansa Yogananda

Mukunda Lal Ghosh, born on January 5, 1893, in an affluent Bengali family, did not have a normal childhood. The inherent spirituality in him only needed a conducive environment to surface. Even at a young age, he felt at home among yogis, saints, and hundreds and thousands of disciples. He absorbed knowledge like a sponge, always eager to learn more, and got great pleasure attending spiritual seminars and religious discourses. The boy’s spiritual depth and self-awareness were not lost on those around him.

Young Mukunda was predestined to become a great yogi. In his infancy, Mukunda’s mother sought the blessings of Lahiri Mahasaya – the spiritual master who popularized Kriya Yoga in India – for her son. After blessing the child, the master told the mother that young Mukunda would grow up to become a Yogi and a great spiritual leader. He would guide many souls to the doorways of self-realization.

As Mukunda aged the spiritual spark in him only grew brighter. As a youth, he sought out yogis, saints, and sages who could guide him uncover the depths of Indian philosophy and spirituality. His search came to an end when he met his Guru, Swami Sri Yukteswar Giri at 19-years of age. He spent the next decade with him, in preparation for what was to come.

His Guru soon understood that Mukunda was no ordinary young man; he chose Mukunda to be the one who would spread Kriya yoga in the west. At a very young age, just after graduation, Mukunda took the vows of a monk and was given the name Yogananda, which means to ‘bliss through the divine union’. Thus began Paramahansa Yogananda’s journey of serving God, spreading love, and propagating Kriya Yoga to every corner of the world.

“The season of failure is the best time for sowing the seeds of success.” – Paramahansa Yogananda

The Beginning of the Journey

Yogananda’s first big step to promote yoga and spirituality saw the establishment of the ‘how-to-live’ school in Ranchi. In addition to the formal academic syllabus, the students were also taught spirituality and yoga exercises. The school was established in a palace at Ranchi, which has been gifted by the Maharajah of Kasimbazar. Years later, Mahatma Gandhi would visit and greatly praise the school.

The crucial phase of his spiritual journey would start in 1920, when Yogananda had a vision during meditation: He was advised to begin the journey that would fulfill his life’s purpose, to spread his teachings in the west.

Simultaneously, greater powers were at work to facilitate his journey. Yogananda was invited to attend the international congress of religious leaders in Boston. Before departing, Yogananda met his Guru, who told him all obstacles had cleared, the time had come to fulfill his mission.

Yogananda’s first speech on the Science of Religion at the International Congress of Religious Liberals, in front of a huge audience – comprising of philosophers, politicians, reformers, and religious leaders from around the world – was received with great enthusiasm. By the end of the 1920s, the seeds were sowed to spread India’s spirituality, science, and philosophy. It was in Boston that the first center of the Self-Realization Fellowship was opened with the help of his disciples: Alice Hasey, Dr. Minott Lewis, and his wife Mildred Lewis.

Yogananda spent the next three years on the east coast, teaching and delivering lectures to large audiences. In 1924, he began his spiritual tour westward, traveling from city to city, enthralling the best minds of America with his ideas and speeches. Upon reaching Los Angeles, Yogananda established an ashram at the top of Mount Washington, which would serve as the international headquarters of SRF.

Yogananda spent the next ten years crisscrossing the country, speaking and giving lectures in some of the country’s largest auditoriums, which would gather great crowds. From the Philharmonic Auditorium in Los Angeles to Carnegie Hall in New York, he commanded attention like no other. The audiences were enthralled by his speeches and were often visibly moved by what Yogananda had to say. Writing about his lecture in the Philharmonic Auditorium, the Los Angeles Times reported that thousands outside were refused entry as the lecture hall was packed to capacity; not a single seat available in an auditorium that could hold 3000.

“There is a magnet in your heart that will attract true friends. That magnet is unselfishness, thinking go others first; when you learn olive for others, they will live for you” – Paramahansa Yogananda

The Message of Universal Love and Brotherhood

In his lectures, Yogananda highlighted the commonalities among the major religious philosophies in the world. His approach was unique and impactful because of its universal appeal.

Yogananda taught how to experience Divinity through a method that everyone irrespective of his or her race, creed, or culture could adopt. He taught that each individual had the capacity to experience Divinity through self-realization; by knowing the true-self that includes the body, mind, and soul.

To the West, his teachings were new and revolutionary. Rather than using religion to know Divinity, Yogananda promoted the idea of experiencing Divinity by tapping into one’s deeper consciousness. He also strived for better understanding and mutual respect between the philosophies and people of the West and East.

He would never turn anyone away. Those that were willing to fully commit, make an effort, and follow the teaching of Yogananda were taken in and taught the system of Kriya Yoga. It is estimated that in the 30 years that Yogananda spent in the west more than 100,000 students were initiated into Kriya Yoga.

His teachings attracted many famous personalities from varied fields including the arts, business, politics, and more. Some of his famous students include Leopold Stokowski (symphony conductor), Edwin Markham (poet), George Eastman (inventor and entrepreneur), Amelita Galli-Curci (operatic soprano), and Luther Burbank (horticulturist).

Yogananda’s speeches inspired many who sought unconditional love, self-realization, and spiritual guidance. The strength of the audience that gathered to hear Yogananda also got the press involved. His spiritual activities, lectures, and visits to various towns and cities were regularly reported in the newspapers.

In 1927, his growing popularity also earned him an invite to the White House, where he was officially received by President Calvin Coolidge. Two years later, he was cordially welcomed by Dr. Emilio Portes Gil, the President of Mexico, when Yogananda visited the country to spread his message.

A Year-long Visit to India

In the mid-1930s Yogananda visited his motherland to meet his guru. It would be his last meeting with his guru, who would pass just a few months later. Before his demise, his Guru honored Yogananda with the title of Paramahansa, a title reserved for those who have achieved self-realisation.

During that year, Paramahansa Yogananda would travel throughout the sub-continent delivering lectures and teaching Kriya Yoga. During this period he also met prominent spiritual leaders such as Anandamayi Ma and Ramana Maharshi , scientist and Nobel laureate – C.V. Raman, and Mahatma Gandhi.

During his time in India, Paramahansa Yogananda also established a permanent headquarters for the Yogoda Satsanga Society in Dakshineswar, West Bengal. Even today, the YSS continues to operate numerous meditation centers, ashrams, and schools, promoting education, conducting charitable work, and spreading the teachings of Paramahansa Yogananda.

Upon returning to the United States, Paramahansa Yogananda worked on establishing new centers of SRF in many cities. He also directed the creation of a course based on his instructions and classes, which was named ‘Self-Realization Fellowship Lessons’ and was made available to anyone wanting to learn the philosophy and technique of Kriya Yoga.

“Yoga is a method for restraining the natural turbulence of thoughts, which otherwise impartially prevent all men, of all lands, from glimpsing their true nature of spirit. Yoga cannot know a barrier of East and West any more than does the healing and equitable light of the sun.” – Paramahansa Yogananda

His Later Years and Mahasamadhi

As time went by, Yogananda scaled back his lectures and tours and spent his time writing. He was working on several projects including the commentaries on the four Gospels and the Bhagavad Gita. He also revised some of his earlier works that included the Self-Realization Fellowship Lessons and Whispers from Eternity.

Yogananda thought of the future of SRF without him. His closest disciples were directed on to the work to be undertaken once he was gone. The organization was to continue, and they were trained to inherit the mission. He told his disciples, “My body shall pass but my work shall go on. And my spirit shall live on. Even when I am taken away I shall work with you all for the deliverance of the world with the message of God.”

On March 7, 1952. At the Biltmore Hotel, a small banquet was organized to honor the Indian Ambassador to the USA. Shortly after delivering his speech at the banquet, Paramahansa Yogananda entered Mahasamadhi.

A Miracle after Mahasamadhi

After Mahasamadhi, Paramahansa Yogananda’s body was embalmed – as is done in certain Indian guru traditions – and preserved for a time, so his innumerable disciples could pay homage to their master. A notarized letter by The Los Angeles Mortuary Director Harry T. Rowe stated there was an absence of any visible decay or physical disintegration on Yogananda’s body even 20 days after his demise. Rowe further added that such perfect preservation after such a long period is unparalleled and had never been seen before.

Titles, Honors, and Recognitions

The Government of India formally recognized the spiritual and humanitarian contributions of Paramahansa Yogananda by releasing a special commemorative stamp on the 25th anniversary of his mahasamadhi.

Similarly, in 2017, on the 100th anniversary of YSS, the Indian Prime Minister Sri Narendra Modi released a new commemorative postal stamp and paid great tribute to Yogananda.

Documentary, Books, Collected Talks and Essays

Some of the most famous written works of Yogananda include the perennial best-seller “Autobiography of a Yogi” and “Yogoda Satsanga Lessons.”

An award-winning documentary titled ‘Awake: The Life of Yogananda’ on the life and times of the great spiritual leader was released in 2014.

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Pranayama: The Science of Breathing (Full Guide)

During the practice of Pranayama – through its various exercises and techniques – the respiratory process and its associated movements within the lungs are controlled. The control of these physical processes allows us to manipulate and move our Prana by will.

Our breath is not only the life-force that sustains the body; it can also open the doors to higher levels of consciousness. What we know as the breath is only the physical aspect of a subtler force called Prana (vital energy).  The practice of Pranayama involves using this energy by manipulating the breath, to control the life-sustaining processes in the body.

Careful observation would reveal that Pranayama forms a valuable part of every Yoga practice. Pranayama – in one form or the other – is indispensable for any person aspiring to make progress in their spiritual journey.

What Is Prana?

Many masters agree that prana is the single unit of the entire universal energy and its activity. For example, if a single tree were considered to be Prana, then the forest would be the whole cosmic energy. Similarly, if Prana were a spark, then the Cosmic Prana would be the fire from which the spark was born.  In this way, that portion of the cosmic energy that resides within our body, is called Prana.

During the practice of Pranayama – through its various exercises and techniques – the respiratory process and its associated movements within the lungs are controlled. The control of these physical processes allows us to manipulate and move our Prana by will.

In the same way our blood vessels transport our blood throughout the body, Prana is distributed through a complex system of energy pathways called Nadis. Pranic energy is necessary for the adequate functioning of every body part, including the brain. Due to our lifestyle and diet, it is usual for the flow of both blood and prana to slow down. Fortunately, through the vibrations generated from the practice of Pranayama, Prana recuperates its usual flow rate, resulting in dynamism and vitality.

Ancient masters have often compared those who are not in control of their prana, to a bird chained to a wooden post. No matter how much the bird tries to fly, eventually it will rest on the wooden post. Similarly, the wandering and overactive mind, finds its true resting place in Prana. It is only by having complete control over ones Prana, that one’s is capable of controlling the mind.

Preparations for Practicing Pranayama

Pranayama is a highly powerful technique and must not be practiced without adequate guidance. Its impact on the bodily energies is immediate, even if one is unable to feel it. A certain level of conditioning is needed before starting Pranayama. 

It is recommended to condition the body – and to a certain extent the mind, before we start working on our energies. Some masters say Pranayama can be started when a person is able to maintain an asana for three hours with complete steadiness. Others state 30 to 60 minutes are sufficient.

A dedicated, eager and meticulous practitioner of Pranayama, willing to work hard and persevere, can expect great progress in a very short period of time. In contrast, those who practice unsystematically and half-heartedly will rarely advance, even after many years.

Perseverance: The Way to Master Pranayama

A long time ago, a dreaded bandit suddenly had a change of heart. He desired salvation and wanted to abandon his old ways. He was ridiculed by the local villagers and monks; even by his own family. He traveled far and wide to seek the path towards salvation until he reached a village in which Gautama Buddha happened to be camping at with his disciples. The bandit, who had heard great stories about Buddha during his travels was eager to meet him. He knew Buddha could reveal the path he was desperately seeking. 

He arrived at the camp and immediately requested an audience with the Buddha. But his disciples turned him away; they would not let a common bandit anywhere near their master. He went back again and again, trying to convince them he had changed, but they turned him away time and again. After several months and countless attempts, he decided to enter the camp by stealth. He was caught and about to be expelled, when word from Buddha arrived to the gatekeepers saying the bandit had been summoned.  After hearing the bandit, Buddha decided to initiate him into the Bodhi dharma, in spite of disciples’ protests.

Several senior disciples asked Buddha to reconsider his decision. They believed the bandit’s true motive was to either rob or harm him. But Buddha assured them his quest for salvation was genuine. He said the bandit would reach his spiritual goals sooner than any of his other disciples.

In just a short period of time, the bandit’s transformation was astonishing. The disciples accepted their mistake and apologized to Buddha. Buddha explained, the bandit’s perseverance was the key to his progress. He persevered through hardship and humiliation. His determination to find salvation was unyielding to the many obstacles that came in his way.  

In the same way, the practice of Pranayama requires absolute and unyielding perseverance and determination. An unenthusiastic practice will not open the gates to the inner pranic control chamber.   

The Basics of Pranayama

A clear understanding of the workings of Pranayama is essential before we begin its practice. There are three main actions: inhalation (puraka), exhalation (rechaka) and the most vital of all, retention of the breath (Kumbhaka).

Breath retention is particularly important in Pranayama. When done systematically, Breath retention leads to enhanced vitality, vigor, and mental force. It is believed that by retaining the breath for one minute, we can extend our lifespan by one minute.

Different Stages of Pranayama

Pranayama is measured by the space, time, number (count) and position of the breath.

Space of Prana:

The space of prana describes the position of the breath – whether it’s inside (following inhalation) or outside (after exhalation), – the length of the breath and its exact position (whether the prana is held at a particular place, point, or part of the body).

The length of the breath is the distance traveled by the breath during inhalation and exhalation. This distance varies; as it depends on the element (earth, water, fire, air or ether) that is most active at the time of practice. The elements are directly related to the chakras. The length of the breath is measured in angulas (a unit based on fingers).

During Earth element predominance: 12 angulas

During Water element predominance: 16 angulas

During Fire element predominance: 4 angulas

During Air element predominance: 8 angulas

During Ether element predominance: 0 angulas

The ‘place’ of the Prana during inhalation can be anywhere between the top of the head and soles of the feet. During exhalation, the ‘place’ can be anywhere within 12 angulas from the tip of the nose. Breath retention is possible both during inhalation and exhalation. Therefore, the ‘place’ of the breath during retention is a combination of the places of the breath during inhalation and exhalation.

Time of Prana:

The time of prana is the duration of inhalation, exhalation and retention. It is generally measured in a unit of time termed Matra, which was created before the ‘60-minute hour’ and the ‘mean solar day’ were established. Though there are differing interpretations of the duration of a Matra, it can be taken as a ‘second’ in the standard unit of time. The time of Prana also measures the period of time the breath is held at a particular point in the body.

In Yogic theory, there is a golden ratio for inhalation, exhalation and breath retention, which is of 1:4:2. For example, if during pranayama our inhalation is of 12 seconds, then the retention should be of 48 seconds, followed by a 24 second exhalation. However, this ratio is to be achieved gradually, systematically and naturally through a long period of time. Forcefully applying this ratio can create serious energy imbalances, which could result in injuries and other complications.

Number (count) of Pranayama:

The number refers to the number of times we inhale, exhale and retain the breath. With regular practices, we should be able to increase our count to 80 in a single session, with four sessions a day in the morning, afternoon, evening and night.

Position of Pranayama:

The position of Prana involves focusing the prana in a particular position such as at the individual chakras or bodily organs. The position need not be only internal; it can be external too. With practice, it becomes relatively simple to position the prana at different locations. When this technique has been mastered, practitioners can begin to raise the great quantum of prana located at the base of the spine named Kundalini energy.  When Kundalini is driven up the spine from its resting place at the root chakra, through every chakra all the way to the crown chakra, self-realization takes place at once.

How to Practice Pranayama?

Pranayama should be practiced once or twice a day in the beginning and up to four times after a few months of practice. The practices should be spaced out evenly – morning, afternoon, evening and night. Ideally, the morning session should be conducted during Brahma muhurta (the ideal time) which is a period of two hours which finishes at sunrise. Pranayama should always be practiced on an empty stomach.

Different Types of Pranayama

Kundalini Pranayama

Kundalini pranayama awakens Kundalini energy, which lays dormant at the root chakra.

To begin the practice, close the right nostril with the right thumb. Now inhale through the left nostril. Visualize pranic energy being inhaled along with the air in the form of light. Chant the mantra Om three times during inhalation.

Then close the left nostril with the ring and little finger, and with both nostrils closed, retain the breath whilst you chant Om three times. Visualize prana reaching the root chakra and awakening Kundalini.

Then release the right nostril and exhale whilst you chant Om six times.

Repeat this process, inhaling through the right nostril and exhaling through the left. This will complete one round.

Beginners can start with three rounds, increasing the number gradually over a prolonged period of time. Focus and regularity are vital to master Kundalini Pranayama.

Nadi Shodhana Pranayama

Nadi Shodhana Pranayama – also known as alternate nostril breathing – is a powerful breathing technique which helps purify the energy pathways. In Sanskrit, Nadi means ‘energy pathway’ or ‘channel’ and Shodhana translates to ‘purification’.

Sit in a comfortable meditative position (or a chair if this is not possible) and breathe deeply for a few moments.

Place the middle and index fingers at the eyebrow center and close the right nostril with the thumb. Now take a deep breath in.

Now use the ring and little finger to close the left nostril whilst you simultaneously release the right nostril. Exhale through the right nostril.

Now inhale through the right nostril whilst keeping your left nostril closed, and then simultaneously release the left nostril and close the right nostril to exhale. This completes one full round.

Nadi Shodhana can be practiced 2-3 times a day in the beginning stages, and increased gradually over time.

Preparatory practice for Nadi Shodhana

Before Nadi Shodhana can be started, do the following exercise for two weeks to ensure no imbalances occur:

Sit in a comfortable meditative position (or a chair if this is not possible) and breathe deeply for a few moments.

Place the middle and index fingers at the eyebrow center and close the right nostril with the thumb. Inhale and exhale deeply through the left nostril 5 times.

Now use the ring and little finger to close the left nostril. Inhale and exhale deeply through the right nostril 5 times.

Now release both nostrils and breathe normally 5 times. This is one round.

Practice 5 rounds. Continue with the preparatory practice until it is mastered (at least two weeks).

Kapalbhati Pranayama

Kapalbhati Pranayama is cleanses the frontal brain. The Sanskrit word Kapala means skull, and Bhati translates to shine. It is practiced by performing rapid inhalations and exhalations. This is a mild pranayama where we do not retain or suspend the breath (i.e.) no Kumbhaka.

Exhale through both nostrils with a strong contraction of the abdominal muscles. The following inhalation should happen spontaneously, involving no effort just by releasing the abdominal contraction.

Ten rapid breaths should be completed in quick succession. Then allow the breathe to return to normal for a few moments. This is one round, practice up to five rounds.

Kapalbhati Pranayama is an ideal exercise for beginners. Those who practice Kapalbhati will easily master Bhastrika Pranayama. Kapalbhati Pranayama helps improve the respiratory and circulatory functions.

Bhastrika Pranayama

Bhastrika or Bellows Breath pranayama is one of the most important practices of Pranayama. Its named bellows breath because the movement of the diaphragm during Bhastrika resembles a pair of bellows fanning the internal fire, resulting in physical and energetic heat.

Assume a relaxed position and inhale and exhale deeply, forcefully and in quick succession through both nostrils. Practice 10 inhalations and exhalations and then breathe normally for a few moments. This is one round. Practice up to 5 rounds.

Beginners may start with 1 to 3 rounds in the beginning stages, gradually increasing the number of round over time.

Bhastrika Pranayama is a combination of Ujjayi and Kapalbhati exercises. It should be practiced after these two Pranayama techniques. Sometimes Bhastrika Pranayama can also be used as a precursor to other forms of breathing exercises.

Bhastrika induces perspiration and heats the body. It is an ideal exercise to be taken up during winter. In the summer months, it is best to do Bhastrika Pranayama only in the mornings due to the heat it creates.

Surya Bheda Pranayama

Surya Bheda Pranayama is a higher pranayama technique, as this method uses breath retention. Its objective is to awaken Kundalini energy, purify the brain and remedy afflictions caused by vata dosha.

In this practice, assume a meditative posture and close the left nostril with the ring and little finger in the same way as in Nadi Shodhana Pranayama. Take a deep and long breath through the right nostril.

Immediately close the right nostril with the thumb and retain the breath whilst performing Jalandhara Bandha. Then release the left nostril whilst keeping the right nostril closed, and exhale.  

This is one round. Repeat the same process (always inhaling with the right nostril and exhaling with the left) up to ten times.

Ujjayi Pranayama

The Sanskrit root ujji means ‘to conquer’ and it is one of the most important but simplest of pranayamas. It soothes the nervous system and calms the mind.

Close your eyes and relax the whole body, becoming aware of the breath. After a few moments, move the awareness to the throat. Visualize the breath being drawn in and out through the throat rather than the nostrils. Gently contract the glottis, so a soft sound is heard during inhalation and exhalation, similar to the breathing a sleeping baby. Inhalation and exhalation should be prolonged and deep.

Bhramari Pranayama

The word Bhramar means ‘bee’. In this pranayama, the practitioner imitates the sound of a bee.

Sit in a comfortable a meditative position, with the hands resting on the knees. Close the eyes and relax the body. Ensure the jaw and lips and completely relaxed, with the teeth just slightly separated.

Raise the arms sideways, bending the elbows and closing the ear flaps with the index fingers. Fix your awareness at the third eye chakra, keeping the body completely still. Inhale deeply through the nose.

Produce a steady bee-like humming sound whilst exhaling, remaining aware the humming within the head. The sound should reverberate within the front skull.

This is one round. Practise 11 rounds and gradually increase with time.

Pranayama and the Brain

Pranayama has a profound influence on the body. Its role in spiritual development through Chakra and Kundalini awakening is well established. But Pranayama also influences the brain and its many complex activities.

Prana is present in everything created in this universe. In humans, Prana is the essence that feeds the soul. We use Pranayama to control, energize, and expand the influence of Prana or the life-energy.

Quite a few theories explain the brain and its functioning. One, in particular, states the presence of ten areas, out of which only one is in use by most of us. The rest remain dormant, with great inherent potential. Yogic theory states by energizing Prana it is possible to link the conscious and subconscious through the Reticular Activating System (RAS).

According to scientists, the RAS connects the cerebrum, cerebellum, and the spinal cord. Sages and Yogis believe that only through Prana we can control and regulate the RAS. The practice of Pranayama enables us to control RAS and through this interface, other functions such as cognition, digestion, absorption, blood pressure, heart rate, etc. Years of research have found that Nadi Shodhana, Kapalabhati, Ujjayi, and Kumbhaka have the highest influence on the brain and its functions.

Health Benefits of Pranayama

By using Pranayama as a tool to control RAS, various functions of the body can be influenced. The following are some of the health benefits that accrue to practitioners:

The lungs and the respiratory system are direct beneficiaries of Pranayama. The breathing exercises improve lung function, flush out microbes, and prevent respiratory diseases.

Pranayama improves the functioning of the heart and prevents cardiovascular diseases. By boosting blood circulation and the distribution of oxygen, breathing exercises improve the efficiency of the heart muscle.

Breath exercises relax the brain and the muscles. Regular practice of this technique will prevent hypertension by tackling the two main contributors to High Blood Pressure: Stress and Depression.

During Pranayama, the air is not just exhaled, it is expelled. Along with the air, we also flush out toxins from the body. Indirectly, some pranayama exercises cause perspiration during breathing, which also remove toxins and waste material. Pranayama is the best natural detoxification technique available.

Several Pranayama techniques heat the body and burn energy, resulting in calorie loss and reduction in weight. Regular practice of breathing exercises enhances all cognitive functions including concentration and memory. It also promotes digestion, absorption, and elimination, and helps cure several gastrointestinal disorders including bloating, acid reflux, and IBS.

Pranayama improves the efficiency of all body functions, including the immune system.

Tips to Improve the Practice of Pranayama

Undivided attention is required for the practice of Pranayama. So, always look for a well-ventilated space devoid of noise, distraction, and foul smell.

Keep the nostrils clean, wear loose-fitting clothes, and always practice on an empty stomach.

Perseverance, patience, and regularity are the key to success in Pranayama. Do not miss even a day of practice unless you are sick. Try to practice at the same times every day.

Active involvement is a prerequisite. If you’re fatigued or lack motivation, end the session for the day.

Trying too hard will only harm the body. Especially, when practicing breath retention.

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The Sun Salutation

The Sun Salutation is one of the most practical ways of achieving a healthy and vigorous body, while preparing oneself for meditation and higher yogic practices. 

 The Sun Salutation or Surya Namaskara in Sanskrit is a valuable inheritance from the Vedic times. The sun symbolises consciousness, and in ancient times it was venerated by cultures worldwide

There are two types of energies in the body known as the vital energy or prana and the mental energy. Vital energy, governs physical activity, extroversion, vitality, logic, reasoning, etc.  Mental energy governs introversion, empathy, creativity, etc. Both these energies must be balanced if we wish to experience overall health and wellbeing.    

In yoga, the sun represents the solar channel or pingala nadi, the channel which distributes the vital force within the body. Sun salutations have a stimulating effect on the vital energy in the body and practicing them consistently helps regulate pingala nadi, ensuring a balanced energy system both in the body and the mind. 

The sun salutation is an effective way of gaining flexibility and loosening the body as well as stretching, toning and massaging the joints, muscles and organs. It is one of the most practical ways of achieving a healthy and vigorous body, while preparing oneself for meditation and higher yogic practices. 

The sun salutation is a complete yogic practice, as it includes asana, pranayama, mantra and requires maintaining constant awareness. 

The ideal time to practice the sun salutation is at sunrise. If possible in the open air, facing the rising sun. Practicing at sunset is also suitable and is considered to improve digestive processes. Those who are unable to practice at these times, can do so at any time they wish, as long as they are done on an empty stomach. 

 The twelve asanas of Surya Namaskara:

1.     Prayer Pose – Pranamasana

Stand straight with the feet together and the arms beside the body. Gently close your eyes. Become aware of the sun and think about its importance for all life on the planet for a few moments.

Slowly bend your elbows and bring the palms to the chest in namaskara mudra. Keep the body completely relaxed.

Intermediate yogi: After having practiced surya namaskara for a few days, you may fix your awareness on the chest area during Pranamasana. 

Advanced yogi: Fix your awareness on Anahata chakra.

Adept yogi: Fix the awareness on Anahata chakra and repeat the mantra Om Mitraya Namaha, which means salutations to the friend of all. 

  2.     Raised Arms pose – Hasta Utthanasana

Inhale and hold, whilst you stretch the arms above the head, keeping them shoulder width apart. Bend the head, arms and upper trunk slightly backward. 

Intermediate yogi: Fix your awareness on the lungs and abdomen. 

Advanced yogi: Fix your awareness on Vishuddhi Chakra. 

Adept yogi: Fix the awareness on Vishuddhi chakra and repeat the mantra Om Ravaya Namaha, which means salutations to the shining one.

  3.     Standing forward bend – Padahastasana

Exhale and hold. Bend forward taking the fingers towards the floor right beside the feet. Bring the head as close as possible to the knees without strain, keeping the knees straight. Contract the abdomen as much as possible in the end position to expel any air left in the lungs. 

 Intermediate yogi: Fix your awareness on the pelvic region.

Advanced yogi: Fix your awareness on Swadhisthana chakra. 

Adept yogi: Fix your awareness on Swadhisthana chakra and the mantra Om Suryaya Namah – salutations to one who fills us with vigour. 

Note: If you have any back conditions, do not bend forward fully. Bend only as far as you comfortably can.

 4.     Equestrian pose – Ashwa Sanchalanasana 

Inhale and place the hands flat beside the feet, whilst stretching the right leg as far back as possible. Bend the left knee, keeping the left foot on the floor in the exact same position. Ensure the arms are straight, and the weight of the body is distributed between the hands, left foot, right knee and the right foot toes. Slightly bend your head backwards and arch the back.

 Intermediate yogi: Fix your awareness on the stretch. 

Advanced yogi: Fix your awareness on the Ajna chakra. 

Adept yogi: Fix your awareness on Ajna chakra and the mantra Om Bhanave Namaha – which means salutations to the one who illumines.

 5.     Stick Pose  – Parvatasana

Exhale and take the left foot back beside the right foot. At the same time, raise the glutes and lower your head, bringing it between the arms. Keep the arms and legs completely straight. If possible, ensure the heels touch the floor, whilst bringing the head close to the knees, without straining. 

 Intermediate yogi: Fix your awareness on the throat region.

Advanced yogi: Fix your awareness on Vishuddhi chakra. 

Adept yogi: Fix your awareness on Vishuddhi chakra and the mantra Om Khagaya Namaha, which means salutations to the one who moves rapidly in the sky.

 6.     Eight-part salute – Ashtanga Namaskara

Retain the breath outside, lowering the knees, chest and chin to the floor, which should be the only parts of the body touching the floor apart from the toes and hands. Keep the glutes, hips and abdomen raised. 

 Intermediate yogi: Fix your awareness on the abdominal area.

Advanced yogi: Fix your awareness on Manipura chakra. 

Adept yogi: Fix your awareness on Manipura chakra and the mantra Om Pushne Namaha, which means salutations to the giver of the strength.

 7.     Cobra pose – Bhujangasana

Inhale and lower the glutes and hips towards the floor. Straighten the arms and arch the back whilst pushing the chest forward and coming into cobra pose. Arch the head backwards and gaze upward toward the eyebrow centre. 

 Intermediate yogi: Fix the awareness on the spine. 

Advance yogi: Fix your awareness on Swadhisthana chakra. 

Adept yogi: Fix your awareness on Swadhisthana chakra and the mantra Om Hiranya Garbhaya Namaha, which meanssalutations to the true self.  

 8.     Downward facing dog – Parvatasana

Exhale and move back into parvatasana without moving the hands and feet.

Intermediate yogi: Fix your awareness on the throat region.

Advanced yogi: Fix your awareness on Vishuddhi chakra.  

Adept yogi: Fix your awareness on Vishuddhi chakra and the mantra Om Marichaya Namaha, which means salutations to the Lord of the Dawn.

  9.     Equestrian pose – Ashwa Sanchalanasana

Inhale and come into Ashwa Sanchalanasana without moving the palms. 

 Intermediate yogi: Fix your awareness on the stretch. 

Advanced yogi: Fix your awareness on the Ajna chakra. 

Adept yogi: Fix your awareness on Ajna chakra and the mantra Om Adityaya Namaha – which means salutations to the son of Aditi, who is the universal feminine. 

 10.  Standing forward bend– Padahastasana

Exhale and come back into Padahastasana.

 Intermediate yogi: Fix your awareness on the pelvic region.

Advanced yogi: Fix your awareness on Swadhisthana chakra. 

Adept yogi: Fix your awareness on Swadhisthana chakra and the mantra Om Savitre Namah, which means salutations to lord of creation. 

 11.  Raised arms pose – Hasta Utthanasana 

Inhale and come back to Hasta Utthanasana. 

 Intermediate yogi: Fix your awareness on the lungs and abdomen. 

Advanced yogi: Fix your awareness on Vishuddhi Chakra. 

Adept yogi: Fix the awareness on Vishuddhi chakra and repeat the mantra Om Arkaya Namaha, which means salutations to the who is fit to be praised.

 12.  Prayer pose – Pranamasana

Exhale and come back to the initial position, pranamasana. 

 Intermediate yogi: Fix your awareness on the chest area during Pranamasana. 

Advanced yogi: Fix your awareness on Anahata chakra. 

Adept yogi: Fix the awareness on Anahata chakra and repeat the mantra Om Bhaskaraya Namaha, which means salutations to the one which leads us to enlightenment.

  Completing one round

The 12 asanas represent half a round of the sun salutation. They must be done once more with the other foot in ‘downward facing dog’ and ‘equestrian pose’ to complete one round.

In the beginning stages, it is best to lower the arms and let the breath come back to normal at the end of each half round.

  Practice and duration:

Practice 3 to 12 rounds of the sun salutation slowly, building up progressively. It is best to start with 3 rounds and slowly build up by adding one round each week. Beginners should spend a few seconds on each asana, focusing on postural hygiene and deep stretching.  Adepts can practice sun salutations dynamically.

 Important notes:

If one experiences a rise in temperature, fever, rashes on the skin or any inflammation the practice should be discontinued at one. These are signs of overheating and excessive flushing of toxins. 

Once the toxins have been flushed and all the symptoms have ceased, it is ok to restart the practice with a lower number of rounds, building up slowly with time. 

The sun salutation should never be practiced by those with high blood pressure or those suffering from any cardiovascular disease.  

[yogipress]

Interviewing Kino MacGregor – Founder of Omstars

KINO SPEAKS ABOUT HER JOURNEY WITH YOGA, HER UPBRINGING AND FOUNDING OMSTARS.

 “Yoga is a spiritual path that promises to heal the body, open the heart and calm the mind. I discovered yoga out of a sincere desire to live a more peaceful life.” – Kino Macgregor

 YP: What has your yogic path been like? What practices did you start with and how did your practices evolve with time? How have you transformed as a person?

Kino: At the beginning I thought yoga was just the physical poses. I went through a period of asana-obsession where I lived, breathed and thought about asana all the time. I’m not there anymore. Lately my practice has evolved into more sitting meditation. I’m still getting on my mat and practicing asana—asana is an amazing tool to keep the body healthy and prepare the mind for deep states of consciousness. But I’m spending equal amounts of time in sitting meditation. I’ve noticed a shift towards the more subtle and spiritual, and less attachment to the results of practice. 

 YP: What would you do if you could go back in time and meet a younger version of yourself? What would you tell her?

Kino: I love you. I know how much you want to do everything right now, but there are some things that just can’t be rushed. You are here on this planet for a special reason. It’s not evident to you just yet, but one day it will all be crystal clear. Until then, my dear, keep practicing, keep the faith, believe in yourself, be strong, and never give up. 

 YP:  Did you have a religious upbringing? How did you feel when you discovered Yoga and Indian culture? Can you describe why yoga can be universal, irrespective of faith and religious upbringing?

Kino: I was raised with no formal religious upbringing, while sitting at the intersection of two major world religions in terms of culture. On my mother’s side, my Japanese grandfather was Buddhist and my father was Protestant, however, none of my family was affiliated with any church, temple or other religious institution. My parents made a conscious choice not to raise me as being affiliated with any particular faith. This set me up perfectly to embark upon the personal spiritual quest that is the essence of yoga. When I began my spiritual journey I was searching for the answers to life’s most basic questions—who am I? Where do I come from? Why am I here? There was no formal organized religion that resonated with me or offered sufficient answers to the questions I was asking. But when I first stepped onto the yoga mat a visceral truth that I felt in my body opened a door to the practice that has now defined my life. 

Yoga traces its roots to the great Rishis of India’s ancient past. Every yoga practitioner today owes a depth to the long line of yogis who maintained the practice in what was often solitude and obscurity. My studies in India are the foundation of my spiritual practice and yet I am not a Hindu. The practice of yoga has fulfilled its promise to open my heart and mind to the direct, personal and revelatory experience of God. It is this faith, born from experience, that now defines my practice and my life. The devotional heart-opening experience of meeting the Divine happened for me, I believe, due to my years of yoga and meditation practice and a good amount of pure grace. It was the practice that taught me how to surrender, how to let go of my ego and prepared me for the moment that I would meet what is called in yoga, my Istha-Devata, my Sadh Guru, who is the true light of my life. At some moment I hope to write about this and how a deeply personal relationship with God has changed my life. 

 YP: How has your journey with Omstars been? 

Kino: I founded Omstars to be a beacon of life in the online yoga space. I am building a company where everything is made by yogis for yogis. Our bottom line is the student’s happiness and success in yoga. For us, the spiritual journey always comes first. We bring the world’s best yoga and meditation teachers directly to students all over the world. Our goal is to create yoga videos that speak to the whole lifestyle of being a yogi in the world today. We have a library of over 2,000 yoga classes, daily live classes as well as a full body of content to enrich the yogi’s diet and mind, including plant-based recipes, life coaching, Sanskrit studies, and more. We are body positive and strive to bring yoga to people of all faiths, sizes, shapes, ethnicities and financial means. We have a scholarship that provides yoga to students who demonstrate financial need. At Omstars we are committed to authenticity in yoga, awakening of the heart and mind, excellence in service and embracing the true spiritual heart of the practice with love and joy. 

YP: What is the future of the yoga industry? What trends can we expect in practices in the near future?

Kino: What I’m interested in for the future of yoga is inspiring people to do the deep inner work of the practice, to use asana as a tool for total life transformation. I strive to create a space in class where students of all levels feel welcome, a space that calls up a feeling of the sacred and the eternal. Whether you’re a total beginner – of any age, size or shape – or an advanced practitioner looking to refine technique, I welcome everyone. My motto is that each student should find the way to work their bodies and minds safely. We show up on the mat to do the work and that work is defined by the inner experience. The physical is a powerful doorway that leads to the deeper realms of the spiritual within.

To Learn more about Kino’s upcoming workshops visit kinoyoga.com or follow her on instagram.  

[yogipress]

Dharma

Dharma is the invisible power in the cosmos that holds everything together, ensuring perfect balance and harmony is maintained

Dharma is derived from the Sanskrit root Dhri, which means to ‘maintain’, ‘hold’, ‘sustain’, ‘nourish’, or ‘preserve’. Initially, in the Vedic texts, the word dharma was used to refer to the cosmic law, which delivered from chaos the ordered Universe.

In a sense, dharma is the invisible power in the cosmos that holds everything together, ensuring perfect balance and harmony is maintained. It’s the law, or more particularly, the purpose or duty that governs all animate and inanimate objects, however big or small, in the universe.

It’s the dharma – purpose or duty – of the galaxies to expand along with the universe, of the sun to burn giving light and heat, of the plants to use this light and other elements to grow, and for humans and animals to feed on the plants for sustenance.

Similarly, it’s due to dharma or cosmic law that the winds blow, seasons change, and waves flow and ebb. On the whole, everything functions in perfect order and rhythm because of dharma. It’s unthinkable to imagine a life, society, or for that matter, the universe, without dharma to regulate and sustain order.

Dharma is the master plan

Dharma is the universal law that determines the place and role of every creation, from the intelligent human to the smallest microbe. It not only designates a purpose but also decides how every creation should function in harmony with others.

It’s the master plan in which everything is pre-planned; the characters are chosen, roles assigned and played to the best of one’s ability. There is no insignificant thing in this Universe; the smallest plant, sand grain, and animal, all have their own dharma.

In the great dharmic wheel, we are just a tiny cog playing the role that has already been assigned and written for us. In a way everything is preordained, but we don’t know and are unaware of our part in the master plan. The concept of dharma appears time and again in the world’s philosophies, cultures and religions. A similar view was echoed by Jesus Christ when he said, ‘the hairs of your head are all numbered’.

Everything in this universe is interconnected. There is an invisible thread or bond between all. Sufi saints best explained this idea when they said, ‘the vibrations of the flower petals are felt by the farthest star’.

Dharma is at the core of everything. It’s the essence that makes a thing what it is. Dharma is furthered and enhanced by serving and giving, even in the case of inanimate objects. The dharma of the river is to flow, to help spread greenery, life, and prosperity along its banks; the dharma of a worker bee is to collect nectar, thus transferring pollen from one flower to the next.

Following Dharma through Satya

Dharma isn’t a stagnant concept. It’s the spirit in us that needs to evolve and develop into the realization that universal consciousness resides within us, in every creation, and that we are all one.

We can live and nourish our dharma through truthfulness or satya. Satya is the undeniable truth that the divine within each one of us, can be nourished only by being kind and gentle with all living beings, irrespective of status, class, caste, or creed.

We must also recognize the truth that every creation has the right to exist and grow according to its own individual dharma – or swadharma – and play its role as per the master plan.

‘It’s Tamasic to consider ourselves superior to others, it’s Rajasic to want to dominate others, but it’s Sattvic to realize that you have a place and role just like I do in the grand scheme of things’. – Swami Niranjana Saraswati

Individual Dharma (Swadharma)

To live and practice dharma, we need to understand our individual dharma. It begins with our attempt to understand our true self and true form. Our real nature. The ultimate goal of Swadharma is to become one with divinity and experience supreme bliss.

The simplest way to define dharma is to accept it as a code of conduct. It’s how we understand our role in society. Acting and behaving towards others with a sense of responsibility, respect, and love.

The practice of dharma results in the destruction of adharma – all those actions and beings which oppose and defy dharma . dharma is the supreme weapon that ends all conflict, hatred, divide, greed, superiority, etc. Following the dharmic path enables one to spread the message of unity and promote love, equality, and universal brotherhood.

Dharma and swadharma are intermingled concepts. We can’t hope to pursue one without the other. To practice swadharma we need to understand our dharma. Our role, purpose, and duty in life.

Practicing Swadharma to Live a Life of Dharma

It is only natural that dharma varies from person to person. Our dharma depends on our circumstances, where we live, our levels of consciousness, etc.

Patanjali, the great proponent of raja yoga, suggested the practice of ten virtues to pursue the path of dharma. These are divided into two categories: rules of personal discipline and rules of conduct. The virtues are: surrendering the fruits of one’s hard work, studying scriptures and absorbing knowledge leading to higher consciousness, the practice of austerity, remaining content, and maintaining purity of thought and action. The remaining virtues include not desiring the belongings of others, non-stealing, sensual abstinence, truthfulness, and non-violence.

In the Bhagavad Gita, Krishna listed the following as qualities of a dharmic person: fearlessness, forgiveness, modesty, vigor, gentleness, compassion, peacefulness, renunciation, truth, straightforwardness, austerity, knowledge of scriptures, control of senses, sacrifice, purity, cleanliness, and the absence of pride, hatred, fickleness, crookedness, and anger.  

We can find shared virtues in all great philosophies and the teachings of spiritual teachers around the world, such as Swami Sivananda’s 18 Ities. The fundamentals of dharma can be found in Christ’s ‘The Sermon on the Mount’ and in the ‘Eightfold Path of Buddhism’.

The virtues prescribed in various scriptures and teachings can be summed up in the four principles of Ahimsa (Non-violence), Self-control, Purity, and Satya (Truth). These need to be the guiding stars that illuminate the path of dharma and help us reach self-realization or nirvana.

The Fruits of A Dharmic Life

Practicing dharma opens up the gateway to material prosperity, emotional fulfilment, infinite bliss, and ultimately to spiritual liberation.

Through the practice of dharma, we become empathic, love others unconditionally, open our minds to new ideas and knowledge, abandon fear, hatred, greed, and other negative qualities, finally becoming one with universal consciousness.

Performing one’s dharmic duty leads to mental tranquility, great inner strength and the experience of immense joy.

The results of a dharmic life invariably lead to the realization there is one universal truth behind the many forms and names. We ultimately learn, realize, and experience the universal truth. That within all of us, is the divine and we are an integral part of the divine.

[yogipress]

7 Foods that will Boost your Brain

The brain uses one fifth of the body’s calories. It needs good quality energy to maintain focus and ensure proper cognitive function.

 The food we eat has a great effect on our mental performance. Ensuring we get all the nutrients we need to support our cognitive health is the best thing we can do to boost our memory, concentration and mental wellbeing.

Wholesome foods rich in antioxidants, vitamins, minerals and good fats help to protect the brain. 

Here are seven foods that we should all eat on a regular basis to enhance our mental performance and slow-down ageing in the brain. 

 1.    Avocados

Avocadoes are rich in monounsaturated fats. They help reduce bad cholesterol and contribute to vitamin E levels in the body. They help maintain healthy circulation, ensuring the brain stays appropriately oxygenated and nutrified.  

Avocados have also been found to lower blood pressure, which is a preventative step to maintaining cognitive ability. 

One overlooked quality of avocados is their extra thick peel, which helps them block pesticides, making it a safer option than other non-organic foods when eating in restaurants.

 2.    Blueberries 

Antioxidants in blueberries prevent inflammation and oxidative stress. This reduces the effect ageing has on the brain and prevents neurodegenerative diseases. 

In recent clinical research, berries were found to improve motor and cognitive functions. They were also found to enhance neuroplasticity. 

In one experiment, rats who ate blueberries were found to have increased overall learning capacity and motor skills. They were also found to be mentally younger.  

Blueberries contain flavonoids, which are powerful antioxidants.

Antioxidants in berries increase communication between brain cells, reduce inflammation, increase neuroplasticity – which helps create new neural connections or neural pathways in the brain – enhance learning and memory, and help prevent neurodegenerative disease and cognitive losses. 

 3.    Broccoli

Broccoli contains high levels antioxidants. It is also high in vitamin K – which enhances cognitive function – and a great source of Choline – which has been found to improve memory. Just one cup of Broccoli contains over 100% of the daily recommended intake of Vitamin K and Vitamin C.

Broccoli contains high levels of glucoraphanin, which is converted into sulforaphane – a very powerful antioxidant – during digestion. It also contains bioactive compounds that have been shown to decrease inflammation.

One study found eating Broccoli every day helped resist cognitive decline due to ageing.

 4.    Coconut Oil

Coconut oil is rich in MCTs (medium-chain triglycerides). MCTs are metabolised differently than LCTs (long-chain triglycerides) – which are the type found in most foods. When MCTs are metabolised, they go straight into the liver where they can be used as energy instantly or broken down into ketones, which the brain cells can use as fuel. Usually our brain cells are fuelled by glucose, however once the body runs out of glucose, it uses ketones as brain fuel. Over 60% of fat in coconut oil comes from MCTs.

One study found consuming MCTs improved cognitive function in patients with Alzheimer’s disease. 

 5.    Turmeric

Turmeric is a powerful antioxidant and anti-inflammatory that has been linked with improving memory. Curcumin – the active ingredient in turmeric – can directly enter the brain and benefit the cells locally. Turmeric has been linked with easing depression, as it boosts serotonin and dopamine levels, which improves one’s mood. 

Curcumin has also been found to boost ‘brain-derived neurotrophic factor’or BDNF, a protein which produces new brain cells, strengthens existing ones and has been found to ease depression and protect against neurodegenerative diseases. 

Note: BDNF levels naturally start to fall as we get older. Other ways to boost BDNF levels are exercise, meditation, adequate exposure to sunlight and restful sleep. 

 6.    Nuts

Nuts are filled with healthy fats, antioxidants and Vitamin E. Research showed nuts are able to improve cognitive function and even help prevent neurodegenerative disease. Vitamin E protects cell membranes from oxidative stress, thus helping slow cognitive decline.

Walnuts are particularly good for brain health due to their high content of Omega3s. In fact, research from UCLAfound walnuts helped students achieve higher grades on cognitive tests.

  7.    Vegetables

Mitochondria are the powerhouses of our cells. They use the oxygen we breath to make fuel for the body, but in doing so they create free radicals, which are the part of the oxygen they are unable to use. 

Excessive free radicals, which are also caused by chronic stress, pesticides, inhaling carbon monoxide from cars, etc. cause inflammation and premature ageing. 

Vegetables contain polyphenols, which are able to neutralise free radicals. Polyphenols also help the brain make BDNF. 

[yogipress]

25 Quotes about Manifesting your Thoughts and Dreams

QUOTES ABOUT MANIFESTING

Buddha’s Quotes on Karma

Swami Sivananda’s Quotes on Karma

Patanjali’s Quotes on Karma

Swami Satyananda’s Quotes on Karma

Quotes on Karma in The Gita

Paramahansa Yogananda’s Quotes on Karma

Swami Niranjana’s Quotes on Karma

Guru Gobindh Singh

Quotes on Karma from Bodhidharma

Ramakrishna Paramahansa’s Quotes on Karma

Ramana Maharishi’s Quotes on Karma

Swami Vivekananda’s Quotes on Karma

Sri Sri Ravi Shankhar’s Quotes on Karma

Osho’s Quotes on Karma

Sadhguru’s Quotes on Karma

Sai Baba of Shirdi’s Quotes on Karma

Quotes on Karma from The Guru Granth Sahib

The Dalai Lama’s Quotes on Karma

Mahayogi Gambhirnath’s Quotes on Karma

Baba Lokenath Brahmachari’s Quotes on Karma

Swami Nithyananda’s Quotes on Karma

Sathya Sai Baba’s Quotes on Karma

Sakyong Mipham’s Quotes on Karma

[yogipress]

What is Self-Identification?

Know that all that you do today and that frustrates you are only roles that you are playing. You can turn it around anytime you wish

Our lives revolve around the identity we build for ourselves. This self-identification process starts when we are mere infants. It is based on how we perceive ourselves and the world. And our emotional, mental and physical responses to all that surrounds us. 

Yoga psychology holds that a process of “re-identification” is necessary if we want true and lasting wellbeing. It is because we are so entrenched in the identity we hold about our body, mind, job, career, relationships, etc. that we fall slave to an imaginary non-existent persona we ourselves have created. Much of our unhappiness lies in the fact that we hold onto the elusive, transitory facets of our existence hoping to wish them into eternity. We want the good to last forever and what we dislike to disappear for good too. 

But, yoga tells us, there is another facet to our being, which is unchanging, calm and permanent. This is our true nature, the very core of our being. When we are able to perceive our mind and body as mere indications of a far greater inner reality, which is the very core of our existence. Once we are able to touch this aspect of ourselves, then meditation becomes spontaneous and ongoing. 

 Stepping Back

The ability to step back from our idea of ourselves and to be able to witness, however briefly, our own mind and body as though from the outside will help us gain foresight into our true nature. Gradually, this practice calms us on all levels of our being and meditation arises from within.

When we are asked who we are, a common answer is to reply with regard to our profession or educational training. For e.g., we say we are engineers, doctors, plumbers, sportsperson, housewives… But these are things we do, they are not what we are. 

This kind of ‘I’ refers merely to a temporary phenomenon. Like an ageing actor’s attachment to good looks and fame or a mother to her children. We are none of these things. Being mere temporary roles, we attach ourselves to them emotionally and cause strife to ourselves. This is exactly the same as when we say that we are hungry. It’s a false statement as the body is hungry not we ourselves. When we are able to understand this, we’ll have taken a great step towards our inner core. 

 Emotions 

We do the same with our emotions. We consider ourselves tired, sleepy or depressed, when its only our outer personality, a fleeting moment in time, that feels that way. If we are able to, we can choose to look within and see how the unchanging Self at our core is not under the influence of any of these emotions, but instead a silent, tranquil witness to the world around us.  

These emotional states arise and disappear almost instantly, like waves on the seashore. One moment we feel attraction and friendship for someone and in a trice that’s converted to hatred and enmity. This state of constant change is confusing and weakens our ability to see clearly and our capacity to make good decisions. Here again the witness stands apart, observing this state of flux, with the idea that, my mind feels angry, elated or friendly. Our true self is never subject to any of these permutations. 

 Witnessing

We are able to watch our bodies and our minds from a detached perspective. Otherwise, how do we say things like, “I am feeling great or tired”, or “I have gained weight” or “lost some”. There is a faculty within us that can watch the body and the mind as external objects that are in flux. The real ‘I’ within, is our awareness. The awareness that illuminates all that happens within and around us. 

When we are able to develop this awareness through attention, we would be able to be involved with life in a truly holistic manner. And also to engage our body and mind to their greatest abilities. Our actions and thought processes would also stop sabotaging our own functioning and we would be healthier, thus happier.

 The aim of spirituality

The entire aim is to shift the focus from where we are to the centre of consciousness, the real ‘I’. This path may take years, even lifetimes to perfect, but there are numerous, astonishing rewards along the way. Long before we reach our goal, we find ourselves change completely. The things that triggered us have no hold on us anymore, we can retain our calm and strength in situations that earlier made us feel anxious and stressful.

As these experiences become more frequent, they take the focus away from the little ‘I’, towards a more enriching life experience. Even though it is a long path, the rewards along the way – even with the slightest effort – are countless. 

Know that all that you do today and that frustrates you are only roles that you are playing. You can turn it around anytime you wish and decide to find joy and happiness in whatever you’ve decided to take on. This creates a stronger, more determined will and a resplendent character, which others in our life will notice and will make them want to come closer to us, even if unconsciously.

Knowing that these actions and roles do not belong to your core self, but the ones you choose to do make you happy, relaxes the mind and body profoundly, giving it more power and grace than ever before. As these increase, there will be more force available to remain longer ‘in the witness’ or in the role of an actor or passer-by. 

At first we may only understand these ideas intellectually without having a true experience of them. That we are not this body, nor mind, nor emotions, nor intellect. All these are instruments, gifts to our true Self so as to be able to express ourselves with love, dignity, friendship and nobility in this fleeting samsara – world. Gradually the understanding dawns that we are a part of that whole, which we call God.

[yogipress]

The Hanuman Chalisa – Translated and Explained

Love is the nirvana of the buddha and the samadhi of the yogi. It is the miraculous power of Hanuman, devotee of the hermit king, Rama.

A poem of love and devotion, dedicated to the mighty hero and monkey-god, Hanuman and to his Guru and God: Rama. The poem is replete with praises for his supernatural prowess, his incredulous strength and intelligence, his childlike charm and cunning, and above all for his love and desire to serve Rama, the hermit king of Ayodhya.

This ancient poem, consists of 43 verses, describing a part of the lives of Sri Rama (the perfect indwelling spirit) and Hanumana (prana or the life force) son of the wind god, his devoted disciple and servant.He serves not out of necessity, but from choice, from love. For prana finds its fulfilment only in the perfection of the indwelling spirit. While we spend our lifetime pursuing illusions upon illusions, intoxicated by our own selves as well as the world around us, our prana grows weaker and weaker. But mighty Hanuman, growing from strength to strength, remains exclusively in service of the perfect Rama.

The poem speaks of three types of beings, their places in the world and their relationships with each other.

The three being: humans, demons and between the two are all the others, called the monkeys. All three types have divine and unlimited potential, with the monkeys having the most difficult access to this potential. Humans are those who follow dharma or righteousness i.e. strive to rise above the instinctive nature and succeed, in howsoever small measures. Demons, those who strive for the same and succeed in greater measure than the humans, which gives them superhuman skills. But the ensuing power intoxicates them and instead of freeing them, buries them deeper in the pursuits of the primal brain.

In between we have the monkeys, also a metaphor for the restless mind. A mind that can never rest on anything, like a monkey jumping from branch to branch. It is far easier to capture their attention and domesticate them than the humans or the demons. This limitation lies not in their bodies, but in their forever distracted minds.

Ancient India has always laid more emphasis on the mind than on the body. From this research and years of dedication were born the paths of yoga and vedanta. Recently the west has started to devote a lot of research to the mind, through neuroscience, psychiatry and psychology among other fields.

Ancient epics, myths, legends, poems and stories, explain the mind and its mysteries in a deep and profound manner. They are often woven into the everyday tapestry of social life, so much so that they have naturally lived in peoples hearts and minds since the past thousands of years and are often considered folklore.

One such text is the Hanuman Chalisa, dedicated to the very popular monkey god, Hanuman.

Being a text of devotion and love, it is often dismissed by the more rational as a story about magical impossible people, creatures and events. But it so much more than that. The poem speaks eloquently about the unconditional love of a disciple for his teacher, of a devotee for his god.

The science of yoga devised four paths towards enlightenment, for the different character traits that humans possess. Devotion which is one of them, is said to be the fastest and safest path. Often we admire someone who we see as perfect. They may possess qualities and virtues we would like to have and that admiration naturally blossoms into love and devotion.

The poem starts with a prayer to the sacred dust that lies at the feet of such an enlightened being: Rama – Hanuman’s god and guru. So pure and virtuous is Rama, that even the dust at his feet, says Hanuman, has the potency to clear the disturbed mind, turning it into a perfect mirror reflecting only the divine.

It is said that the very intelligent and perceptive monkey Hanuman recognises Rama’s divinity the moment he sets eyes on him in the forest. Rama, known as purushottam or the perfect man is the very personification of dharma (righteousness). Hanuman recognising this, surrenders his entire life to his service in that very instant, his heart overflowing with love.

Unmatched in strength, and full of divine attributes himself, Hanuman fights Rama’s battles, leaps across the ocean, carries a mountain of sacred healing herbs from the Himalayas to the south of the country, and above all, locates Rama’s estranged wife Sita, to whom he becomes Rama's messenger. These are just some of his feats. Highly popular in his native country, there are thousands of temples dedicated to him across the length and breadth of the country and far beyond, in Thailand, Indonesia, Burma etc.

In this poem, the path of love or Bhakti Yoga is glorified over all other paths towards enlightenment. All other paths require the perfection of techniques and many hours and years spent in practise. But love requires no such thing. It is sufficient unto itself and comes naturally to every being. True love is unconditional love, expecting nothing in return. So great is the power of Hanuman’s love that it outlives even the avatar’s themselves. While avatars born like Rama and Krishna, must return to their heavenly abodes once their work on earth is done, Hanuman is a chiranjeevi or immortal.

Legend says that he can still be seen attending spiritual gatherings where the name of Rama is sung. A special place is always reserved for him. For nothing outlives love as all else faces decay and must perish. But love being the very nature and source of the cosmos is eternal. It needs no nurturing, nor sustenance, instead it nurtures and sustains, asking for nothing in return.

Being desireless is what gives Hanuman his magical powers and strength. All human action, is geared toward the satisfying of desire, whether done consciously or unconsciously. Desire, a tenacious mistress remains forever dissatisfied, forever demanding, thus consuming life relentlessly.

Yet there is another path few are able to see. That of sublimating desire. Where nothing else but love is desired. It is the mighty hero’s path. Only for him or her who has conquered the senses and gone beyond their intoxication. For love is sufficient unto itself and needs no other sustenance. It is the nirvana of the buddha and the samadhi of the yogi. It is the miraculous power of Hanuman, devotee of the hermit king, Rama.

Hanuman Chalisa TRANSLATION

Shri guru charan saroj-raj nija manu mukura sudhaari

Baranau Raghubara Vimala Jasu jo dayala phala chari

·

Bowing to my Guru’s lotus feet I pray that my heart be cleansed, so it may reflect the glories of Rama;

I hear that just hearing of his life, one is bestowed with the four eternal fruits, so difficult to attain: Dharma, Artha, Kama and Moksha;

·

Buddhi-heen tanu janikay sumirow pavanakumara

Bala-buddhi vidya dehoo mohee harahu klesa mikaara

·

I Meditate on You, O son of Pavan, Ignorant as I am;

Bestow upon me your light strength and knowledge. So all my afflictions may be liberated;

 ·

Jai Hanuman gyan gun sagar

Jai Kapish tihun lok ujagar

·

Victory to you dear Hanuman, ocean of mercy and compassion;

Victory to you who illuminates all three worlds and is divine amongst monkeys;

 ·

Ram doot atulit bala dhama

Anjani-putra Pavan-sut nama

·

Messenger of Rama, you possess incomparable power;

Son of Anjana and of the wind God;

· 

Mahabir Bikram Bajrangi

Kumati nivar sumati ke sangi

·

Great hero, stronger than a thunderbolt;

Companion of only the pure minded , please rid my mind too of falsehood;

 ·

Kanchan varan viraj subesa

Kanan kundal kunchit kesa

·

Your golden body shines bright;

Always beautifully dressed you are, adorned with jewels and curly locks;

·

Hath vajra aur dhvaja viraje

Kaandhe moonj janehu sajai

Holding a thunderbolt and a flag;

your shoulder adorned with the sacred thread;

· 

Sankar-suvan Kesari nandan

Tej prataap maha jag bandan

·

Manifesting the Great Lord Shiva himself, you are the son of King Kesari;

Who in this world doesn’t revere the strong and the brave? O embodiment of both;

 ·

Vidyavaan guni ati chatur

Ram kaj karibe ko aatur

Highly learned, skilled in all Vidyas & full of virtue;

always ready to serve your Lord, Rama;

· 

Prabhu charitra sunibe ko rasiya

Ram Lakhan Sita man basiya

·

You enjoy nothing more than listening to stories about Rama;

The Lord who dwells in your heart along with Lakshman and Sita;

· 

Sukshma roop dhari Siyahi dikhava

Vikat roop dhari Lank jarava

·

With equal ease you transform from the tiniest to massive forms;

In front of Sita you appeared minute & humble, later becoming a fearsome giant you burnt Lanka to ash;

· 

Bhima roop dhari asur sanghare

Ramachandra ke kaj sanvare

·

As a fearsome giant you slayed demons;

removing them from your Lord Rama’s way;

 ·

Laye Sanjivan Lakhan jiyaye

Shri Raghuvir harashi ur Laye

·

You saved Lakshman, bringing the rare Sanjeevani from far away mountains;

Overflowing with Joy, Sri Rama embraced you to his own heart;

 ·

Raghupati kinhi bahut badai

Tum mam priye Bharathi sam bhai

·

Rama sings praises of you; embracing you he says;

‘You are as dear to me as my own brother Bharat’;

  ·

Sahas badan tumharo jasa gaave

Asa kahi Shripati kanth lagaave

·

Even the Thousand Headed Seshnag Sings Your Glory;

Said Rama, taking you in his Embrace;

· 

Sankadhik Brahmaadi muneesa

Narad-Sarad sahita Aheesa

·

Sanak, Brahma and other sages;

Narada, and Devi Saraswati along with the lord of serpents;

 ·

Jam Kubera Digpaal jahan te

Kavi kovid kahi sake kahan te

Yama, Kubera and all other guardians of the directions;

Poets as well as scholars find not the words to sing your praise;

 ·

Tum upkar Sugrivahin keenha

Ram milaye rajpad deenha

Eternally grateful to you is Sugriva;

You introduced him to Ram who got him back his kingdom, making him King again;

·

Tumharo mantra Vibhishan maana

Lankeshwar bhaye sub jag jana

·

Vibishana surrendered himself to you;

And you made him Lord of Lanka while the world looked on.

·

Yug sahastra jojan par Bhanu

Leelyo tahi madhur phal janu

·

Flying towards the Sun, thousands of miles away;

You almost swallowed it whole, thinking it to be a Sweet Fruit;

·

Prabhu mudrika meli mukh mahee

Jaladhi langhi gaye achraj nahee

·

Carrying Lord Sri Rama's Ring in your Mouth;

You Leapt across the Ocean. Full of wonder are you;

 · 

Durgam kaj jagath ke jete

Sugam anugraha tumhre tete

·

All things difficult in samsara

Are Rendered Easy by your Grace

 ·

Ram dwaare tum rakhvare

Hoat no agya bin paisare

·

Guardian of Rama’s kingdom;

Who can enter without your blessings?;

  ·

Sub sukh lahae tumhari sarna

Tum rakshak kahu ko darna

All joys are mine, in your protection;

With you as guardian what is there to fear?;

 ·

Aapan tej samharo aapai

Teenhon lok hank te kanpai

Who but you, can contain your glory?;

Which makes all three worlds tremble as you roar;

 ·

Bhoot pisaach nikat nahin aavai

Mahabir jab naam sunavae

No ghosts nor evil comes near;

Hearing your name o great hero;

 ·

Nase rog harae sap peera

Japat nirantar Hanumat Beera

What pain, what disease can remain?;

When I continuously utter your name?;

 ·

Sankat se Hanuman chudavae

Man, kram, vachan dhyan jo lavai

With my mind, heart and speech fixed on Hanuman;

what problems could I ever have?;

 ·

Sap par Ram tapasvee raja

Tin ke kaj sakal tum saja

When my mind is engrossed in Rama, King of yogis;

What problems can I not solve?;

·  

Aur manorath jo koi lavai

Sohi amit jeevan phal pavai

As I bring my chariot mind to the Lords feet;

The immortal fruit of life, I obtain;

  ·

Chaaron jug partap tumhara

Hai persidh jagat ujiyara

The 4 yugas are full of your glory;

Your greatness illumines the world;

 ·

Sadhu sant ke tum rakhware

Asur nikandan Ram dulhare

Beloved of Sri Rams, o destroyer of demons;

All sages and saints take refuge in you;

 ·

Ashta-sidhi nav nidhi ke dhata

As bar deen Janki mata

Mother Sita’s boon grants upon you;

The title of bestower of all eight powers, and all nine treasures;

  ·

Ram rasayan tumhare pasa

Sada raho Raghupati ke dasa

Knower of Rama’s sweet gentleness;

You remain always his loving servant;

  ·

Tumhare bhajan Ram ko pavai

Janam janam ke dukh bisraavai

Remembering you one attains Rama;

And sorrows of all lifetimes, not just this one, are liberated;

 ·

Ant-kaal Raghuvir-pur jayee

Jahan janam Hari-bhakt kahayee

With this devoted heart of mine, known as his servant;

I enter Sri Ramas kingdom;

 ·

Aur devta chit na dharehi

Hanumat se hi sarve sukh karehi

Just through this one sadhana of your remembrance;

All delights and happiness come my way;

 ·

Sankat kate mite sab peera

Jo sumirai Hanumat Balbeera

What are pains, and what are sorrows to him?;

Whose heart is immersed in you?;

 ·

Jai Jai Jai Hanuman Gosain

Kripa karahu gurudev ki nyahin

Victory to Hanuman, master of the senses;

Bestow your kindness as supreme Guru;

  ·

Jo sat bar path kare koi

Chhutehi bandhi maha sukh hoyi

With unbroken remembrance of you in my heart;

What can bind me? All is liberation;

  ·

Jo yeh padhe Hanuman Chalisa

Hoye siddhi sakhi Gaureesa

Gauri’s husband himself, the great Shiva is witness to my devotion unto you;

Which bestows only  liberation;

·

Tulsidas sada Hari chera

Keeja Nath hriday mein dera

The author Tulsidas, your eternal disciple;

Prays that you live forever in his own heart; 

·

Pavan tanay sankat harana mangala murati roop

Ram Lakhana Sita sahita hriday basahu soor bhoop

Please dwell eternally in my heart too, son of Pavan and destroyer of difficulties;

Along with Sri Rama Lakshman and Sita.

[yogipress]

A Full Guide to Inflammation: Foods that cause Inflammation and the anti-inflammatory diet

“the absolute worst piece of advice we have ever gotten, is to eat a low fat diet. Mother’s milk is 50% fat and nature makes no mistakes.” – Dr- Bill Seers

 Inflammation is the immune system’s response to specific stimuli such as joint injuries or allergic reactions. It is essential in small amounts, as it’s an indispensable part of our immune systems response to foreign invaders.

Once the invader has been dealt with and the system functions adequately, the immune system removes the inflammation. In chronic inflammation, the situation is different. Chronic inflammation is most commonly caused by the food we eat.

In fact, most chronic diseases are caused by continuous low-grade inflammation usually caused by food. In many cases, this level of inflammation is not easily perceptible, and goes unnoticed until serious pathologies such as diabetes, cardiovascular disease, obesity, autoimmune disorders, etc. are developed.

Inflammatory foods, which many of us eat on a daily basis, cause the immune system to induce inflammation. Over time, this leads to weight gain, skin problems, digestive problems and with time can leads to severe chronic diseases.

Those who have sluggish digestion, low energy, are unable to lose weight will benefit from replacing all inflammatory foods with anti-inflammatory and wholesome foods.

 Taking care of our Mitochondria

Mitochondria are the powerhouses of our cells. They help turn the energy from food into energy we can use. Mitochondria may very well be the most important part of our biology and keeping them healthy is essential for health and wellness as all levels. Dr. Bill Seers, an internationally well-known paediatrician and author of over 45 books says “Inflammation is what matters more than anything else. What causes inflammation? Mitochondrial dysfunction. You cannot have inflammation unless you have mitochondrial dysfunction or at least damage or stress”.

 He continues to say, “the absolute worst piece of advice we have ever gotten, is to eat a low fat diet. Mother’s milk is 50% fat and nature makes no mistakes.” The human brain is 60% fat and our mitochondria thrive on good wholesome fats. So a diet high in good and wholesome fats is indispensable to enjoy good health.

 What causes Decay

The second law of thermodynamics says that everything eventually decays. This is a universal law, which is applicable to everything from planets to our very own bodies. For this very reason, life itself causes decay within the body. For instance, when we inhale carbon monoxide from cars in traffic. The carbon monoxide creates a free radical within the body, which is basically just an oxygen atom which has lost its electron. Such atoms, stick to anything and then oxidise it. Just like steel gets rusted when oxidised, oxidative damage made by free radicals is the main cause of decay within the body. It is also the main cause of inflammation in the body, as the immune system actively tries to fight the free radical.

These are regular events, which the body is able to handle through the immune system and temporary inflammation provided the adequate nutrients are present within the body. However, if we eat inflammatory foods, then it becomes very difficult for the immune system to fight external invaders.

 Foods that cause Inflammation

 1.     Sugar  

Table sugar is 50% glucose and 50% fructose. It cannot be processed quickly enough by our digestive system, so it releases pro-inflammatory messengers called Cytokines. Also, sugar suppresses the effectiveness of white blood cells, which weakens our immune system making us vulnerable to infection. Remember sugar is not only in sodas and sweet foods, it is added to many foods such as cereal bars, pre-packaged fruit juices, some salad dressings, cooking sauces, white bread, etc.

Avoid: Table sugar, fructose syrup. Instead opt for low glycemic alternatives, such as whole grains and foods with healthy fats, proteins and fibers.  

 2.     Artificial Trans Fats

Artificial trans fats are created by adding hydrogen to unsaturated fats. Sometimes they’re referred to as hydrogenated fat. The unsaturated fats are liquid, so they’re hydrogenated to give them the stability of a solid fat. They aren’t natural so our body does not have the ability to metabolise and break them down adequately. Our immune system registers them as foreign invaders, stimulating an immune reaction which triggers systemic inflammation.

Most margarines contain trans fats, and they are often added to processed foods in order to extend shelf life. Trans fats cause inflammation, lower good (HDL) cholesterol and impair the functioning of the endothelial cells lining the arteries.

Avoid fries, microwave popcorn, margarines, packaged cakes, cookies, pastries, processed foods, soybean oil, palm oil, sunflower oil.

  3.      Saturated Fats

Fat cells secrete hormones which bind to themselves and are either pro-inflammatory or anti-inflammatory, which happens when they’re in balance. However high intake of saturated fats triggers white adipose or fat tissue inflammation. This tissue stores energy rather than burning it, which makes the fat cells get bigger and bigger. When fat cells grow too much, they release pro-inflammatory hormones which result in systemic inflammation.

Avoid: Pizza, cheese, full-fat dairy, grain-based desserts and red meat.

 4.     Vegetable and Seed Oils

Vegetable oils are highly concentrated in omega-6 (inflammatory fat), and low in the omega-3 (anti-inflammatory fat). Omega-6 is an essential fatty acid that the body needs for normal growth and development, however taking care of the Omega6-to-Omega3 ratio is of upmost importance when it comes to health. The ratio should be a 1:1 ratio, however people eating vegetable oils on a daily basis can sometimes have ratios of up to 20:1. When there are too many omega6’s, they eat up all the enzymes, preventing the Omega3s from getting into the cells, triggering the body to produce pro-inflammatory chemicals.

Avoid oils such as corn, sunflower, safflower, grape-seed, soy, peanut, vegetable and mayonnaise.

 5.     Cooking with oil

When oils are heated they get oxidised. Oils such as extra virgin olive oil should always be eaten raw. When used for cooking, it is best to use oils which are solid at room temperature such as coconut oil.

Avoid: Cooking with oil. Instead, cook with organic coconut oil, organic grass-fed butter or organic-grass fed ghee.  

 6.     Fried Foods

Vegetable-oil fried foods are high in AGEs, which are produced whenever food is fried.

AGEs are toxic compounds which are produced when proteins or fats combine with sugar in the bloodstream, a process also known as Glycation. AGEs also form in foods, especially in foods that have been fried, grilled, toasted or exposed to high temperatures. When too many AGEs are consumed, the body is unable to eliminate them and the immune system immediately responds with inflammation. 

Oil used in fried food is usually highly oxidised, which double up the resulting inflammation on the body. More importantly, fried foods block endothelial cells from normal functioning. 

Avoid: All fried foods. Try steaming, pressure cooking or low temperature baking.

 7.     Refined Flour

Refined wheat flours have their slow-digesting fibre and many of their nutrients removed. This means the body digests them too quickly, which makes blood sugar levels spike. This in turn triggers a spike in insulin levels which causes an inflammatory response. Refined Flour is one of the main drivers of escalating rates of obesity and other chronic conditions. It is also considered one of the biggest causes of cancer. These high-glycaemic index foods fuel the production AGEs and products that stimulate inflammation.

It is also important to note that fibre promotes fullness, improves blood sugar control and feeds the beneficial bacteria in the gut.

Avoid: Candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks and processed food that contains added sugar or flour.

 8.     Alcohol

Breaking down alcohol generates toxins that damage liver cells, promote inflammation and weaken the body’s immune system. Besides, alcohol increases all the inflammatory markers within the body. Consuming over one glass of wine can lead to bacterial toxins moving from the colon into the body, which can drive widespread inflammation within the body.

Avoid: Drinking over one glass of wine or beer a day. Avoid spirits and cocktails.

 9.     Grain-fed meat

Most cattle, chicken and other farm animals bred for human consumption are now grain-fed. However, this is an unnatural process, which means they have to be fed antibiotics to prevent them from getting diseases due to their artificial diet or the way they are confined in small spaces.  

Also, most farm animals are either fed corn or soy, which results in meats high in saturated inflammatory fats with greater levels of omega-6s, creating an imbalance in our omega6-to-omega3 ratio. Furthermore, the levels of antibiotics and growth hormones present in the meat, trigger an inflammatory immune response.

Avoid: grain-fed meat. Limit your meat consumption as much as possible, unless you are aware of the farm it comes from and know how the animal is treated. Organic meat is not necessarily good for you, as the animals could have still been fed antibiotics, growth-hormones and organic grain.

  10.  Processed Meat

Processed meats are even worse the grain-fed meats. They are usually grain-fed and contain high levels of AGEs which are created when the meats are processed – when they’re dried, smoked, pasteurised or cooked at high temperatures. Also, most processed meats have preservatives, colourings and other artificial additives which our immune systems also consider a foreign invader.

Processed meat is associated with an increased risk of heart disease, diabetes, stomach cancer and colon cancer.  

Avoid: All processed meats, sausages, cold meats, etc.

  11.  MSG and Artificial Additives

Artificial foods are not natural, so the body has no way to metabolise them. An immune response is triggered when artificial colourings, emulsifying agents and other additives are ingested, which activates an inflammatory reaction. 

Mono-sodium glutamate (MSG) is a flavour enhancing additive most commonly found in prepared Asian food, soy sauce, fast foods, prepared soups and soup mixes and salad dressings. It can trigger two important pathways of chronic inflammation.

Avoid: avoid fast food, prepared meals, dressings, sauces, foods with emulsifiers, etc.

 12.  Gluten and Casein

Many store-bought breads have very short periods of fermentation which reduces the amount of gluten the yeast can predigest for us. This makes digesting gluten in bread much harder, causing inflammation in the intestines. People who have joint pain and are sensitive to gluten – found in wheat, barley and rye – or casein – found in dairy products – may find relief by avoiding them. There may be an overlap in which some people with arthritis also have a gluten sensitivity or also have celiac disease.

Avoid: store-bought packaged breads, white breads and excessive gluten.

 13.  Aspartame and artificial sweeteners 

Aspartame is a non-nutritive, intense artificial sweetener found in over 4000 products worldwide. The body reacts to the foreign substance by attacking it, in turn triggering an inflammatory response.

This is also the case with many other artificial sweeteners, which are also one of the top five leading causes of cancer. When artificial sweeteners are ingested, the body releases cytokines.

Avoid: Artificial sweeteners. Instead try 100% natural stevia or raw honey.

 14.  Dairy products (sometimes)

Saturated fats in dairy are a common cause of inflammation if taken often. Dairy is also a common allergen; millions of people worldwide are intolerant to dairy. All allergens can cause inflammatory reactions by releasing histamines. 

Avoid: Dairy products if you’re intolerant or feel bloated after ingesting dairy products. (Except grass-fed organic butter and grass-fed organic ghee)

  15.  Packaging in fast foods and drinks

Phthalates – which are endocrine-disrupting toxins and are found in most plastic packaging – get filtered into the food covered by the packaging. Phthalates and BPAs in plastics cause immediate inflammation, as the toxin is considered a threat by our immune system.

Avoid: Vegetables, fruits and other foods pre-packaged in plastic

  Foods that are natural anti-inflammatory.

 1.     Berries 

Berries – mainly strawberries, blueberries, raspberries and blackberries – are high in anthocyanins, which have an overall anti-inflammatory effect on the body.

 2.     Cruciferous Vegetables: Broccoli, Cauliflower, Kale and Brussels sprouts.  

Cruciferous vegetables are high in antioxidants which lower cytokines.

3.     Avocado 

Avocados are loaded with potassium, magnesium, fibre and healthy monounsaturated fats. They offer many beneficial compounds, which protect against inflammation.

 4.     Green Tea

Green tea has antioxidant and anti-inflammatory properties. Epigallocatechin-3-gallate (EGCG) is a substance which inhibits inflammation by reducing cytokine production and damage to the fatty acids in our cells.

 5.     Peppers

Bell peppers and chili peppers are rich in vitamin C and antioxidants which have powerful anti-inflammatory effects.

 6.     Grapes

Grapes contain anthocyanins, which reduce inflammation

 7.     Turmeric 

Turmeric is a spice which contains curcumin, a powerful anti-inflammatory. It is highly effective in reducing inflammation related to arthritis and diabetes.

 8.     Extra Virgin Olive Oil (Raw)

Extra-virgin olive oil is packed with monounsaturated fats and contains oleocanthal, an antioxidant sometimes compared to ibuprofen. However, when cooked, olive oil becomes oxidised and induces inflammation. It must always been eaten raw.

 9.     Dark Chocolate

Dark chocolate is rich in inflammation-fighting antioxidants called Flavanols. Make sure the chocolate is at least 75% cocoa.

 10.  Tomatoes

Tomatoes are high in vitamin C, potassium and a powerful antioxidant called lycopene.

11.  Cherries

Cherries are packed with anthocyanins and catechins which are strong anti-inflammatories.

 Vegetarians and inflammation 

People following a vegetarian diet have higher levels of plasma AA, a marker of overall health that is directly associated with lower levels of inflammation and heart disease.

 Inflammation and Stress 

One of the often overlooked causes of inflammation, is the communication between the immune system and the central nervous system. When under chronic stress, the nervous system can activate the pro-inflammatory pathways. Moreover, stress also promotes ingesting inflammatory and unhealthy foods, which over time further aggravates stress and creates adiposity.

It is therefore recommendable to practice regular meditation and deep breathing, in order to reduce stress levels and ensure effective communication between the immune system and the central nervous system.

Conditions that can be improved by an anti-inflammatory diet 

Arthritis, psoriasis, asthma, crohns disease, colitis, inflammatory bowel disease, diabetes, obesity, metabolic syndrome, heart disease, esophagitis, lupus and certain cancers.

[yogipress]

Mantra Yoga: A Full Guide to Mantra Chanting and Japa Yoga

“Mantras are tools which connect us with universal consciousness.  They act as a doorway to all that which lies beyond our limited awareness.” 

 Mantra yoga is the yoga of sound. It is based on the continuous repetition of different sound combinations called mantras. Sound has a deep impact on the heart, mind and nervous system. Mantra yoga shows us how we can substantially modify the direction and state of our lives by making use of sound. Mantra chanting is considered one of the easiest methods by which one can progress on the spiritual path.

Mantras are tools which connect us with universal consciousness.  They act as a doorway to all that which lies beyond our limited awareness. In the yogic sense, mantras relate to the primal energy beyond the universe, which directs all the forces of nature, life and mind.  

It is said, certain mantras have the potential to awaken the dormant centres within the brain, causing vast changes in the nervous system’s energy flow. Mantras are a fundamental tool, for expanding our consciousness and attuning our energy to the movement of nature.

Mantra chanting is not confined to any one tradition. In fact, chanting mantras with a rosary exists in many religions, including Christianity, Islam, Buddhism and Hinduism. The practice of mantra is particularly suitable to those who have a restless mind, filled with thoughts.

 Mantras are the basis of all Yogic Paths

Mantras are at the core of all the major yogic paths. They are used in Hatha Yoga to deepen the practices and prepare the mind for meditation. The mantras ‘Soham’ and ‘Hamso’ are used extensively in the practice of Pranayama. Mantra also plays an important role in Raja yoga’s Niyamas – Mainly svadhyaya, tapas and Isvara Pranidhana – all of which can be practiced by employing mantra. Jnana yoga uses the mantra “I am That” and those who practice Bhakti yoga are often heard chanting devotional mantras such as “Aum Namo Shivaya” or the Maha mantra. Karma yogis will frequently chant mantras whilst performing their duties and Kundalini yogis immerse themselves in pranic mantras to arouse Kundalini.

 Why mantras must be given

It is said mantras were never composed or created. But they were revealed to rishis and sages of ancient times in the state of Nirvana, the deepest level of meditation where the mind ceases to exist. The mantras, which are master keys, would guide them to the next meditative state – the state of illumination. These sages thus became the seers of the mantras, which they then recorded and passed on to suitable yogis from generation to generation.

This is one of the reasons a mantra is given by a master who has awakened the mantra within his or her own consciousness. The other reason is the existence of the mantra Kilaka, which is like a key which unlocks the door to the consciousness hidden within the mantra. The Kilaka can only be passed by word of mouth. This is why repeating a mantra over and over from a book will very rarely render any results, since it remains locked.

Initiation into mantra ­– also known as mantra diksha– is one of the most meaningful moments in spiritual life. Receiving a mantra from a master who is able to give the mantra with its kilaka, is like being given a key and a map to divine consciousness. Diksha is like a seeding, which eventually results into the fruit of self-realisation. 

 The mechanics of Sound

Sounds are vibrations, which give rise to definite forms. Every sound produces a certain shape, and different combination of sounds create complex shapes. These shapes are called yantras, and are considered the form of the divinity or higher consciousness hidden within each of the mantras. When a specific mantra is appropriately chanted, the vibrations create a manifestation of the divinity associated to the mantra within the mind. With time, this form becomes the centre of individual consciousness, which is what realization of the mantra refers to. This is why it is often said, the mantra and the divinity are one and the same.

Bija Mantras

Bija mantras are seed mantras, which contain highly energized potential. They directly affect the unconscious mind, and their workings are not easily recognised. They are never to be used without appropriate guidance, as their effects could completely change life, due to the great changes they bring to our thought patterns and karmic structure. Reciting them from a book without guidance could produce great effects or devastating consequences.

When an appropriate bija mantra given by an appropriate master is recited continuously, the potential energy is awakened. The individual consciousness then takes on the form of the mantra.

Mantra yoga is a daily ritual

The given mantra is to be repeated daily with will power and awareness. This level of awareness, results in the mantra being chanted effortlessly and automatically with time. Just like breathing and digestion are involuntary actions governed by the subconscious, the chanting of the mantra is to become a subconscious action, which can only happen by consciously repeating the practice over and over. This is the only way mantras can have a profound enough effect on our consciousness, to be able to change the course of our lives.

Awakening the mantra

The divinity connected to each mantra is awakened by constant repetition of the mantra. In time, there comes a day when the mantra spontaneously manifests itself, revealing the consciousness it carries and integrating into the mind for good. Mantra yoga is a very powerful way of reaching deep meditative states. In this way, the aspirant’s individual consciousness expands to include a higher consciousness – that of the divinity. Thus, mantras are a tool which take the mind from normal, individual states of consciousness, to the state of Turiya, the super-conscious state.

 Mantra and Karma

Mantra is considered one of the only tools we have with which we can enhance our Karma, therefore altering our destiny. It is said, through the appropriate use of mantra, we can call forth the beneficent karmas that we seek to experience and eradicate the lower karmas which afflict our lives. Mantras can restructure the karmic patterns within our system, helping us align ourselves with greater and more noble causes.

A subconscious explosion

Reciting mantras give rise to repressed emotions, memories, fears and desires hidden within the subconscious, which will manifest in the form of thoughts. These thoughts must be observed like a detached witness, remaining unaffected by them, without losing track of the mantra. A suitable master is able to perceive the repressions in each person, and will provide a fitting mantra capable of bringing such repressions to the conscious mind.

The six parts of a mantra

All mantras have six components, which are: Rishi, metre, divinity, bija, Shakti and Kilaka.

Seer (Rishi): The seer of the mantra is the sage who realised himself upon hearing the mantra in the state of Nirvana, and who then passed on the mantra to others.

Metre: Each mantra has a meter which oversees its enunciation.

Divinity: Each mantra has a particular form of consciousness associated to it.

Seed (Bija): Each mantra has a seed, which gives the mantra a specific potency.

Energy (Shakti): Each and every mantra has a Shakti or energy form, which is responsible for connecting the individual consciousness to the mantra’s divine consciousness.

Key (Kilaka): Each mantra has a Kilaka or key, which opens the door to the divinity of the Mantra. Without the key, it is almost impossible to realize the mantra.

 The Four Levels of Speech

In Yogic philosophy, there are four levels of speech: Audible speech, pranic speech, illumined speech and transcendent speech.

Audible Speech (Baikhari), is created in the throat’s vocal cords, mainly during the waking state. This is the level of speech which is concerned with the external world and physical reality.

Pranic Speech (Madhyama), is created in the heart centre mainly during the dream state. This is the state in which we ponder and think about things. How we feel about experiences. Artistic thinking generally comes from this level of speech. To affect this level of speech, the mantras must be repeated along with the breath.

Illumined Speech (Pashyanti), is created in the navel centre mainly during deep sleep. This is perceptive speech, which reveals the hidden truth in all things. This level can only be reached in the waking state in very deep levels of meditation.

Transcendent Speech (Para), is created in the root centre mainly during Turiya, the super-conscious state. This is a level of pure silence, where the experience is so complete, it is beyond sound.

 The four methods of chanting

Audible Chanting (Baikhari): Chanting the mantra out loud is the most suitable form of japa for beginners and those who have a restless mind. It immediately calms states of depression and anxiety. It is a very powerful practice, especially when chanted in a group. Long sessions of audible mantra chanting create a suggestive state of mind, with which mantra can be used therapeutically for ourselves as well as for others. It can be practiced with the eyes open.

Whispering the mantra (Upanshu): in this form of chanting the lips move, but create no audible sound. The mantra can only be heard by the person chanting it. This is the best form of mantra chanting for people who wish to chant for hours at a time. The practice of upanshu japa can be practiced with the eyes half closed.

Mental chanting (Manasik): This form of mantra chanting is completely mental. The lips are not moved, nor is the tongue. No sound is made. This is the subtlest form of mantra chanting and is best suited to those of a steady mind. The scriptures say, that the steady and devoted practice of mental mantra chanting is enough to lead us to enlightenment. Mental chanting should always be practiced with the eyes closed.

 Written mantra (Likhit): It involves writing the mantra thousands of times on a piece of paper, with great care for proportion and beauty. This form of mantra helps the mind focus. The mantra should also be repeated mentally each time it is written.

 Using a mala for chanting

A mala (prayer beads) is used to help keep the awareness on the chanting. During mantra practice it is easy to become distracted by one’s thoughts and forget that one is chanting. But once a round of mala rotation is finished, the attention is brought straight back to the practice. It also helps count repetitions.

The mala (which has 108 beads) should be held with the right hand, between the tip of the thumb and the ring finger. The middle finger moves the beads after each repetition. The other two fingers never come in contact with the mala during the practice. Once the Sumeru (the last bead), which must never be crossed, is reached, the mala is turned around with the fingers and another round is started.

The mala can be held on the right knee, letting it rest on the floor or even in front of the heart. The left hand is usually kept on the left knee, facing upwards, though it can be used to prevent the mala from moving too much when practicing at heart level.

Rules for Practice

A mantra must never be revealed to anyone.

It is best to maintain regular timings each day for the practice of mantra.

Though it is best to practice mantra with a mala, in a meditative posture, it can be practiced with or without a mala, in any position.

There is no need to concentrate when chanting a mantra, this can create mental tension. It is best to stay mentally relaxed.

The mantra should be repeated quickly when the mind is disturbed and slowly when the mind is relaxed.

When sleepy, it is best to repeat the mantra out loud.

It is best to keep the mala in a small bag on its own when it’s not being used.

  Powerful Mantras and their meanings

 The Pranava mantra: Aum 

Aum is the universal mantra, the mantra from which all other mantras emanate. This is why it is called the pranava mantra which means ‘the primal sound’. The sounds within the mantra “AUM” have appeared time and again in most of the world’s faiths: Amen in Christianity, Amin in Islam and Amon in Ancient Egypt.

 The Gayatri Mantra

The Gayatri mantra is recited to illumine the brilliance of the inner sun, our very own consciousness. It is said the mantra Om is too powerful for many to repeat, which is why the Gayatri mantra was created. Gayatri is the developed state of the mantra Om, it represents the totality of Universal Prana.

 “Om bhur bhuvah suvah Tatsaviturvarenyam Bhargo devasya dheemahi dhiyo yo nah prachodayaat.”

 Mahamrityunjaya mantra 

The Mahamrityunjaya mantra is together with the Gayatri mantra one of the most revered and well-known chants. It is known as the mantra of liberation. It is chanted for longevity, freedom from disease, recovery from illness and protection from calamities.

 Om Trayambakam Yajaamahae

Sugandhim Pushti Vardhanam

Urvaarukamiva Bandhanaan

Mrityor Muksheeya Maamritaat

  The 32 Names of Durga

Chanting the 32 names of Durga is a chant which increases strength and happiness. It is capable of solving many of life’s most difficult problems. The 32 names of Durga represent the transformation of consciousness from the lowest form to the divine form. It represents the journey through the many stages of consciousness. This chant should be repeated three times every day audibly. It must never be chanted mentally or whisperingly.

 The Hanuman Chalisa

The Hanuman Chalisa is amongst the most well-known chants worldwide. It was composed by Tulsidas, a poet and saint from the fifteenth century who also wrote the Ramcharitmanas – The story of Rama. It is said the daily chanting of the Hanuman Chalisa changes the very state of our subconscious mind, helping rid ourselves of many of our repressed fears, worries and doubts. It fills the heart with courage and joy.

 The Mantra Purusha

The physical body receives energy from Pranamaya Kosha (the energy body). The quality and quantity of this energy flow depends on the state of the energy body, which can be energized with mantra. The purpose of the Mantra Purusha (which translates to the “The Universal Being made of Mantra”) is to heal, energize and purify the energy body by the use of specific mantras for each region of the human body. The practice of Yoga Nidra was inspired in part by the Mantra Purusha.

 The Mantra Soham and Hamsah 

The mantras Soham and Hamsah are considered the natural sound of the breath. They are used mainly in Pranayama and Ajapa Japa meditation. Their purpose is to balance the solar and lunar energies in the body, which refer to the sympathetic and parasympathetic nervous systems.

 Mantras of the Chakras 

The chakras have individual bija mantras, which are like master keys which help to awaken them.

Root chakra (Mooladhara) – “Lam”. (Pronounced like “lum” in the word ‘lump’)

Sacral chakra (Svadhisthana) – “Vam”. (Rhymes with “Lam”)

Navel chakra (Manipura) – “Ram”. (Pronounced like Rum)

Heart chakra (Anahata) – “Yam”. (Rhymes with “Lam”)

Throat chakra (Vishuddhi) – “Ham”. (Rhymes with “Lam”)

Third-eye chakra (Ajna) – “Om”

Crown chakra (Sahasrara) – “Om”

 Om Namah Shivaya

The mantra which is translated as a reverence to Shiva is actually a mantra which awakens the chakras and purifies the internal elements. It contains the primal sounds of the elements. Na (Earth), Ma (Water), Shi (Fire), Va(Air) and Ya(Ether).

 Om Gam Ganapatayai Namah

“Salutations to the remover of obstacles.” This is the primary Ganesha mantra for removing obstacles in life and can be used for any endeavour. It intensifies our perception allowing us to recognise obstacles in our own life and develops our intellect with which we are able to find ways to move past them.

 Om Ekadantaaya Namah

“Salutations to the one with one tusk.” A mantra to develop a one-pointed and focused state of mind with which we can achieve any of our objectives in life. “One tusk” in this sense signifies absolute focus, a one-pointed mind.  

 Om Shreem Mahaa Lakshmyai Namah

“Salutations to the heart centred and great Lakshmi.” This mantra is used to increase the energy of creative abundance within our lives. It helps increase all forms of internal and external prosperity.

 Om Shree Hanumate Namah

“Salutations to hanuman, the embodiment of awakened prana.”

A mantra for invoking strength, vitality and vigour.

 Om Shri Durgayaai Namah

This is the primary mantra of Durga, the remover of difficulties. The mantra is chanted to help remove internal as well as external difficulties from our lives.

 Om Aim Hreem Kleem Chamundaayai Vicche

A mantra created to dissolve the illusions of the mind and personality. It is chanted for purification, dissolution of internalised negativity and great transformation of consciousness.

 Om Aim Saraswatyai Namah

“Salutations to Saraswati, the one who leads to the essence of self-knowledge.”

A mantra used for developing creativity in the world of arts, speech and music.

 The Prime Energy Mantras

 Aum: Pranic energy

Aum is the first Bija mantra. It refers to the whole of creation. It helps prepare the mind for meditation, which is why it is commonly used in many mantras. It promotes inner awakening and draws our energies upwards. Aum is also the bija mantra of the third-eye and crown chakras.

 Aim: The energy of sound

Aim is the second most common bija mantra, and is considered the creative aspect of Aum. Whereas Aum helps to clear the mind, Aim helps to concentrate and direct it. Aim supports learning, art, expression and is a great mantra for education. 

 Hrim: Solar energy

The mantra Hrim (which is pronounced ‘hreem’) is a mantra of joy and ecstasy, which purifies the consciousness. It energizes the heart and is used to support the cardiovascular and nervous systems. It is a heating mantra.

 Srim: Lunar energy

Srim is one of the most beneficent sounds, which draws all that is good towards us. It promotes growth and abundance in all aspects. It is the mantra of faith and devotion. It is a mantra which increases feelings of Love.

 Hlim: The energy of stillness

The mantra Hlim (pronounced Hleem) is a stabilizing and holding mantra. It is a mantra of ecstasy and joy. It is often used to restrain negative speech patterns. The mantra helps control the body and mind, which it brings to stillness, making it an important yoga mantra.

 Krim: Electrical energy

The mantra Krim (pronounced Kreem) relates to the power of action. It is the mantra of time and space, and therefore the mantra which can help change karmas. It is known as the Yoga bija.

 Klim: Magnetic energy

The mantra Klim (pronounced Kleem) is the creative aspect of Krim. It carries a magnetic quality which is able to attract. It is a mantra of love and beauty. It is one of the most benevolent and widely used mantras.

 Hum: Energy of Fire

Hum (pronounced Hoom) is the main mantra of fire. It is used to empower all the fires of life: digestive, mental, pranic, etc. It is known to be a mantra which destroys negativity.

Strim: The energy of stability

Strim (pronounced Streem) is known as the mantra of peace. It is a mantra of nourishing and protecting. It is very similar to Srim, but with more stabilising qualities.

 Trim: The power to transcend

Trim (pronounced Treem) is very similar to Strim, however it is of a fierier nature. Its qualities are associated with courage and fearlessness. It is used to help overcome difficulties which need greater awareness.

 Ram: The energy of compassion

Ram is a mantra of compassion, happiness and joy. It relieves fear and anxiety and is particularly suitable for children.

 Ma: The motherly energy

The mantra Ma, helps relieve aggression and anger. It draws in grace, abundance and love. It calms the mind and helps open the heart centre.

[yogipress]

The Marvellous Properties of Amla – Indian Gooseberry

Amla was discovered early on and was given a central role in Ayurvedic healing, which remains undisputed to date. It is said to nourish mind, body and spirit.

Since times immemorial, Amla (Emblica Officinalis or Phyllanthus Emblica) – also known as ‘Indian Gooseberry’ in English – has been considered a powerful healer across the Indian subcontinent. In Sanskrit, it is sometimes called ‘Amalaki’ which translates to ‘The Sustainer’.

This sour tasting fruit grows throughout India, which means it is affordable and easy to find. It is round, sized like a small lemon and usually of a pale green tone. Its unique medicinal properties make it – and its leaves – a very popular fruit.

The sacred tree

In Indian mythology, it is said Lakshmi, the goddess of prosperity, resides within Amla. In fact, many worship Amla leaves in a similar way to Tulsi, hoping to get blessed with abundance and prosperity.

Ayurveda and Amla

India’s vast and fertile earth with varying geographical and geological conditions has made it home to a vast array of precious herbs; it is no coincidence that Ayurvedic medicine was born in such a place.

Ancient sages developed the science of Ayurveda with the aim of mitigating human suffering by using different quantities and concoctions of all they had available during those times – herbs, spices, fruits, vegetables and certain dairy products. Amla was discovered early on and was given a central role in Ayurvedic healing, which remains undisputed to date. It is said to nourish mind, body and spirit.

The nourishing properties of Amla

1.    Amla is extremely rich in Vitamic C

It has the highest concentration of Vitamin C in any fruit, roughly twenty times more than that of an orange. It is stabilized by the presence of tannins, which help to maintain the presence of Vitamin C within Amla, even when it is processed. Due to its high concentration of Vitamin C, Amla is one of the three fruits used in the Triphala formula – a popular ayurvedic health tonic – the other two being Haritaki and Bibhitaki. Amla is also the main ingredient in Chyawanprash – a highly nutritive jam, which is considered a potent rejuvenator.

 Due to the presence of a high amount of Vitamin C, Amla is one of the three fruits found in Triphala – literally translates to three fruits (Amla, Haritaki, and Bibhitaki). Amla is also found as the main ingredient in an Ayurvedic nutritive jam named Chyavanprash, which is considered a great rejuvenator.

 2.    Amla is highly nutritive

This fibrous food is also rich in Vitamin A, folic acid, and minerals like potassium, phosphorus, calcium, iron, magnesium, and carotene. It is also rich in antioxidants.

 The benefits of Amla

Amla’s main benefits stem for the presence of antioxidants:

1.    Amla aids in Digestion

Amla’s fibre acts like a laxative, which helps regulate the bowels, helping curb constipation. It improves the appetite and kindles the ‘digestive fire’, thus stimulating healthy digestion.

Amla reduces excessive pitta from the digestive tract, which is then excreted through the bowels. It also helps with cases of diarrhoea due to its levels of soluble fibre.

1.    Amla reduces circulatory and heart-related diseases

Amla increases blood circulation and strengthens the circulatory system. It reduces the build-up of cholesterol, thus further reducing chances of strokes and other heart related diseases. Its quantity of iron encourages the formation of red blood cells.

2.    Amla controls Blood Sugar Levels

Amla promotes the build-up of Ojas, the subtle essence responsible for life, immunity and wellbeing within us, which directly regulates blood sugar levels.

Chromium in Amla helps reduce blood sugar in diabetic patients. Since Amla is over 80% water, it has a high affinity towards the urinary tract. Amla thus increases the frequency of urination which may aid in removing toxins from the body whilst keeping the kidneys healthy. A balance in urinary excretion and blood sugar level is what makes Amla a wholesome fruit for diabetic patients.

3.    Amla boosts Immunity

High quantities of vitamins A and C in Amla make it a natural immunity booster. Its consumption increases white blood cells, which defend our immune system and eliminate foreign toxins from the body. It also promotes youthfulness, increases metabolism and memory, and promotes a healthy mind and body.

 4.    Amla improves Eyesight

Vitamin A in Amla improves eyesight. It helps in improving cataracts and near-sightedness due to the presence of carotene in it. Drinking Amla juice everyday helps reduce muscular degeneration and night blindness. It is a tonic for the cardiovascular system.

5.    Amla balances the Doshas

Amla balances the Doshas – Vata, Pitta, and Kapha, making it a powerful fruit for strengthening the body and promoting healing and immunity.

6.    Other indirect benefits of Amla

It is said Amla also encourages hair growth, lowers skin problems, boosts liver health, has anti-cancer properties, and cures menstruation disorders. 

 Ways to consume Amla:

1.    Eat raw Amla to avail the maximum benefits.

2.    Dry Amla fruit and grind it into a fine powder. Take one teaspoon of this powder every day with lukewarm water. This helps reduce gastrointestinal problems.

3.    Take one teaspoon of Triphala with lukewarm water at night. It is a very effective detoxifier and promoter of digestive health.

4.    Having one spoonful of Chyavanprash daily with or without milk clears the respiratory tract. It also helps eliminate toxins from the body. This nutritive jam is a great immunity booster and promotes the overall strength of the body.

5.    Taking two teaspoons of Amla juice with a glass of water at room temperature provides relief from the scorching heat in summers.

6.    Mixing Amla powder with water to form a paste and applying it to the face helps recover from skin burns.

7.    Massaging Amla oil into the scalp promotes the growth of healthy and lustrous hair. It is said, washing hair with amla water at least once a week, helps delay hair whitening.

 Amla is greatly beneficial to the mind and body, however in adequate quantities. If there is increased Vata or Kapha in the body, consuming high doses of Amla in any form may be detrimental. Care should also be taken with the enamel of the teeth, as its citric acid can greatly damage the teeth, therefore it is best to always wash down with a glass of water and brush once teeth whenever possible after its ingestion.

[yogipress]

The 15 Biggest Animal Rights Wins of 2017

2017 was a big year for animals and the establishment and recognition of their rights as valuable elements of our planet.

2017 Was a big year for animals and the establishment and recognition of their rights as valuable elements of our planet. 

[yogipress]

How Music Improves Children's Academic, Cognitive and Social Performance

Several studies show that structured music lessons can dramatically enhance brain structure, language skills, social skills, short-term memory and spatial reasoning in children.

Did you know Music Lessons can Dramatically improve Children’s Cognitive, Academic and Social Skills?

[yogipress]

Sometimes all you have to do is let go! ~ ~ “You only lose what you cling to” - Buddha

[yogipress]

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” - Gautama Buddha

[yogipress]

Today marks the Birth of #Hanuman, the God of #Prana, ever lasting Energy and Unconditional Love and #Courage. ~ ~ The #Consciousness of Hanuman endows us with a #WillPower through which we can realise our higher potential and accomplish anything. ~ ~ He grants us #fearlessness, self-confidence, daring and boldness to attempt the impossible and succeed.