Finally my wait of 1 year to take a Inner Engineering course has finally come to an end.
I went to the Inner Engineering Course, near to my house. All excited to listen and learn yoga.
Was surprised to the see the hall full of younger generation and felt good, they have an amazing tool to cope up with life in their early twenties.
One of the learnings for me was on Responsibility. We are responsible to everything that happens around us. Everybody will be capable to act, but actions are done only by few. Our actions differ. It is our ability to respond to a situation ( not react). In our day to work, we come across various scenarios, some we tend to react, some we respond, some we take actions (good/bad). Trying to respond and not react, can greatly enhance your quality of life and possible reduction in suffering.
Another one is the situation. We can't do anything thinking about past, we can't really control what will happen to the future, only inevitable thing and the truth is the present. When you like what is in the present, you are happy, when you don't like what is in front of you, you tend to be unhappy/angry/resentment etc...kind of feelings. When you can accept the truth and the current situation, your response and work changes.I tried applying this to my day to day work, and I can say my day went peaceful.
We suffer from thoughts of past. It does no good to us other than suffering. We fear about the future and worry. It again only causes us worry and suffering. Only truth is the current now. Live in the present and you will be happy. When I am overwhelmed, the best option I do is to live in present and do the job to the best of my abilities. It usually falls in place and I can be more productive. Glad to realize that I already do that to some extent. The story of a pregnant deer is a very good story to recollect in this context
Another beautiful explanation I heard today is about the difference in pain and suffering. Pain is unavoidable, but suffering is avoidable. The story of bleeding of Sadhguru and the doctor being amazed of why he is not suffering even inspite of the pain is a good story. When pain comes, our mind plays the trick and magnifies it so much that we end up suffering more than what might be required.
Negative Karmic food - onion, garlic, tea, coffee, (takes more energy from the body)
Neutral Karmic food - potatoes (leads to lethargy)
Positive Karmic food - fruits, vegetables
Trying to remember the moments of happiness.A 5 year old has many things he can be joyful about, but as we grew older, we can't recollect sometimes even 1 happy moment in a day.We are going backward. I understand that Bhava Spandana is a good advanced level course which we must attend
If you love someone and accept, then they will be all around your world. If not, they will be in a different world than yours.
The yoga asanas learnt are Upa Kriya and Sambhavi Maha Mudra
Incredible food, made simple without cooking. Isha Volunteers are the best. We finally did the entire Sambhavi Maha Mudra together and I felt it cleared my mind a bit and felt good. Obviously need to practice more and was suggested to practice for 40 days twice a day and followed by 6 months once a day for 21 minutes each.
Upa Yoga
Upa Yoga
1) Directional Movements of hand joints, palms in front of you, fisted, facing outward, with sideways, outward rotation, with one breath of exhalation, them with inward rotation, with one breath of inhalation. Repeat this for 3 times. Repeat the same, to the front, to the top and to the downwards.
2) Knee Rotation, first clockwise and then anti-clockwise, 3 times each, as you inhale move to the back and as you inhale to the front
3) Squatting with hands folded over the knees, flap 8-12 times and stand up
4) Neck Exercises,
a) Up and Down: as you exhale move your chin downwards towards the body, and as you exhale,, move you neck backwards, and do this 3 times.
b) Sideways: Then move your neck sideways, as you inhale move sideways and as you exhale, bring it to front and repeat to the other side and come back. Repeat this for 3 times.
c) Ear to Shoulder: Then move your neck to shoulder, as you exhale move your ear to shoulder and as you inhale bring it back, and repeat this for 3 times.
d) Head Rotation: Then move your neck from left side anticlockwise, a full circle and then back clockwise, as you inhale go back and as you exhale come front.
e) Shoulder Rotation: Rotate your shoulders in a circle for 3 times in clockwise direction followed by 3 rounds of anti-clockwise direction
Preparatory Asanas
5) Butterfly (Patanga) Asana - For Spine ( Root of energy), bring your feet together and clasp with your hands clasped and move it towards your body. Start flapping your thighs slowly and continuously for 2-3 minutes
6) Baby (Shishupal) Asana - For Spine, bring your right leg, on left elbow and wrap it with right hand and rock it like a baby for 2-3 minutes. Repeat it for the other leg. This is a hip exercise
7) Then do the 10 step Nadi Vibhajana, in a table posture (1), 2- exhale, 3- inhale, 4 - exhale and bring the right leg towards head, 5- inhale and bring the right leg backwards and head upwards, 6- exhale and bring the right left towards head, 7-inhale and bring the left leg backwards and head upwards, 8- exhale in table position, 9- inhale, 10-come back to table position. This asana was quite sweating for me and liked it
SHAMBHAVI MAHAMUDRA (21 minutes)
8) Sit in Ardha Siddhasana, with left hand in brahma mudra (in the center palm facing upwards), and right hand doing a breathing exercise. Exhale through left nose to start and always end with exhale from left nose. After exhale from left nose, inhale from left nose and exhale from right nose. Inhale from the same nose and exhale from the other nose. Repeat this for 6-7 mins.
9) Sit in Ardha siddhasana, with yoga mudra, thumb and first finger in ring formation and the rest of the fingers together and palm facing upwards. Sit and chant AUM for 21 times and feel the vibration from naval to throat. Open your mouth and close it and it creates the AUM mantra that vibrates from bottom to throat
10) Slightly raise your neck, and rapidly (4 inhale/exhale per sec) inhale and exhale at surface of the nose for 3-4 minutes....flutter through nose.
11) 3 lock bandasana, as you inhale, take your head backwards and lock your chin and bring towards your center of throat, tighten the diaphragm and anal muscles and hold it as long as you are comfortable, then if you want to exhale, unlock the chin and exhale, again lock it in emptiness, and keep it till you are comfortable, then unlock chin and inhale. As you inhale, unlock the diaphragm and anal muscles.
12) Move your head back and sit calmly with head slightly backwards and concentrating in between the eye brows and watch your breathe for 6-7 minutes into deep meditation
I went to the Inner Engineering Course, near to my house. All excited to listen and learn yoga.
Was surprised to the see the hall full of younger generation and felt good, they have an amazing tool to cope up with life in their early twenties.
One of the learnings for me was on Responsibility. We are responsible to everything that happens around us. Everybody will be capable to act, but actions are done only by few. Our actions differ. It is our ability to respond to a situation ( not react). In our day to work, we come across various scenarios, some we tend to react, some we respond, some we take actions (good/bad). Trying to respond and not react, can greatly enhance your quality of life and possible reduction in suffering.
Another one is the situation. We can't do anything thinking about past, we can't really control what will happen to the future, only inevitable thing and the truth is the present. When you like what is in the present, you are happy, when you don't like what is in front of you, you tend to be unhappy/angry/resentment etc...kind of feelings. When you can accept the truth and the current situation, your response and work changes.I tried applying this to my day to day work, and I can say my day went peaceful.
We suffer from thoughts of past. It does no good to us other than suffering. We fear about the future and worry. It again only causes us worry and suffering. Only truth is the current now. Live in the present and you will be happy. When I am overwhelmed, the best option I do is to live in present and do the job to the best of my abilities. It usually falls in place and I can be more productive. Glad to realize that I already do that to some extent. The story of a pregnant deer is a very good story to recollect in this context
Another beautiful explanation I heard today is about the difference in pain and suffering. Pain is unavoidable, but suffering is avoidable. The story of bleeding of Sadhguru and the doctor being amazed of why he is not suffering even inspite of the pain is a good story. When pain comes, our mind plays the trick and magnifies it so much that we end up suffering more than what might be required.
Negative Karmic food - onion, garlic, tea, coffee, (takes more energy from the body)
Neutral Karmic food - potatoes (leads to lethargy)
Positive Karmic food - fruits, vegetables
Trying to remember the moments of happiness.A 5 year old has many things he can be joyful about, but as we grew older, we can't recollect sometimes even 1 happy moment in a day.We are going backward. I understand that Bhava Spandana is a good advanced level course which we must attend
If you love someone and accept, then they will be all around your world. If not, they will be in a different world than yours.
The yoga asanas learnt are Upa Kriya and Sambhavi Maha Mudra
Incredible food, made simple without cooking. Isha Volunteers are the best. We finally did the entire Sambhavi Maha Mudra together and I felt it cleared my mind a bit and felt good. Obviously need to practice more and was suggested to practice for 40 days twice a day and followed by 6 months once a day for 21 minutes each.
Upa Yoga
Upa Yoga
1) Directional Movements of hand joints, palms in front of you, fisted, facing outward, with sideways, outward rotation, with one breath of exhalation, them with inward rotation, with one breath of inhalation. Repeat this for 3 times. Repeat the same, to the front, to the top and to the downwards.
2) Knee Rotation, first clockwise and then anti-clockwise, 3 times each, as you inhale move to the back and as you inhale to the front
3) Squatting with hands folded over the knees, flap 8-12 times and stand up
4) Neck Exercises,
a) Up and Down: as you exhale move your chin downwards towards the body, and as you exhale,, move you neck backwards, and do this 3 times.
b) Sideways: Then move your neck sideways, as you inhale move sideways and as you exhale, bring it to front and repeat to the other side and come back. Repeat this for 3 times.
c) Ear to Shoulder: Then move your neck to shoulder, as you exhale move your ear to shoulder and as you inhale bring it back, and repeat this for 3 times.
d) Head Rotation: Then move your neck from left side anticlockwise, a full circle and then back clockwise, as you inhale go back and as you exhale come front.
e) Shoulder Rotation: Rotate your shoulders in a circle for 3 times in clockwise direction followed by 3 rounds of anti-clockwise direction
Preparatory Asanas
6) Baby (Shishupal) Asana - For Spine, bring your right leg, on left elbow and wrap it with right hand and rock it like a baby for 2-3 minutes. Repeat it for the other leg. This is a hip exercise
7) Then do the 10 step Nadi Vibhajana, in a table posture (1), 2- exhale, 3- inhale, 4 - exhale and bring the right leg towards head, 5- inhale and bring the right leg backwards and head upwards, 6- exhale and bring the right left towards head, 7-inhale and bring the left leg backwards and head upwards, 8- exhale in table position, 9- inhale, 10-come back to table position. This asana was quite sweating for me and liked it
8) Sit in Ardha Siddhasana, with left hand in brahma mudra (in the center palm facing upwards), and right hand doing a breathing exercise. Exhale through left nose to start and always end with exhale from left nose. After exhale from left nose, inhale from left nose and exhale from right nose. Inhale from the same nose and exhale from the other nose. Repeat this for 6-7 mins.
9) Sit in Ardha siddhasana, with yoga mudra, thumb and first finger in ring formation and the rest of the fingers together and palm facing upwards. Sit and chant AUM for 21 times and feel the vibration from naval to throat. Open your mouth and close it and it creates the AUM mantra that vibrates from bottom to throat
10) Slightly raise your neck, and rapidly (4 inhale/exhale per sec) inhale and exhale at surface of the nose for 3-4 minutes....flutter through nose.
11) 3 lock bandasana, as you inhale, take your head backwards and lock your chin and bring towards your center of throat, tighten the diaphragm and anal muscles and hold it as long as you are comfortable, then if you want to exhale, unlock the chin and exhale, again lock it in emptiness, and keep it till you are comfortable, then unlock chin and inhale. As you inhale, unlock the diaphragm and anal muscles.
12) Move your head back and sit calmly with head slightly backwards and concentrating in between the eye brows and watch your breathe for 6-7 minutes into deep meditation
