Surya Namaskar - The Sun Salutation - Posture 7

In the Sun Salutation, let us see the 7th posture:

Posture 7:

1. Ensure that the you are still facing the sun. Throughout all the 12 postures, you have to be facing the sun;
2. Inhale slowly and raise your head slowly upward and bend it backwards as if you are trying to look the sky;
3. Bend the spine as much as possible; but do not strain yourself; if it pains, relax and bend until you can bear the pain

Breathing: Inhale

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Surya Namaskar - The Sun Salutation - Posture 6

In the Sun Salutation, let us see the 6th posture:

Posture 6:

1. Ensure that the you are still facing the sun. Throughout all the 12 postures, you have to be facing the sun;
2. Exhale and slowly lower the body towards the ground;
3. Ensure that the feet, knees, hands, chest, and forehead are touching the floor;

Breathing: Exhale

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Surya Namaskar - The Sun Salutation - Posture 3

In the Sun Salutation, let us see the 3rd posture:

Posture 3:

1. Ensure that the you are still facing the sun. Throughout all the 12 postures, you have to be facing the sun;
2. Exhale slowly and bend forward;
3. While bringing the arms from the back, ensure that the each arm are closer to the ear or touching the ear; try to touch it, if not it is okay;
4. While bending forward, ensure that your arms follow the head; the head should bend along with the arms following it;
5. The final position is, both the feet touching the floor, bent forward, head touching the knees, hands are in line with the legs touching the ground.

Breathing: Exhale while bending forward

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Vajrasana

Asana: Vajra – asana
Posture: Vajra-asana - The Thunderbolt or Diamond Pose
Translation: The Sanskrit word vajra means thunderbolt or diamond.
Pronunciation: vuh-drah-sa-na
Difficulty: 2

Instructions:

1. The vajra-asana is a seated posture. Begin by sitting back on your heels and placing your knees, legs and feet together.


2. Keeping the back straight place the palms of your hands down on top of your thights.


3. Breath gently thorugh your nostrils and sit in this position for at least three minutes.
   

Comments:

1. The vajra-asana is a versatile posture well suited for meditation, rest in between other seated postures, oras an aid to digestion.


2. The vajra-asana is the position in various other yoga postures such as the anjaneya-asana (salutation posture) and the ushtra-asana (the camel).

Duration/Repetitions: The vajra-asana can be held for as long as is comfortable (and depending on the reason for doing the posture).

Raja Yoga

Raja Yoga is concerned with the cultivation of the mind using meditation techniques (dhyana) as against the Hastha Yoga which is concerned with the physical asanans--postures.

The Raja Yoga mainly focuses on the mind. The mind is the King of the mental and physical structure which does it bidding. Because of the relationship between the mind and the body, the body must be disciplined and purified first.

The King of Yogas--Raja Yoga is seen as potential tool for obtaining the selfless state. This is considerd as a starting point in questioning to clense karma, obtain Moksha and Nirvana.

Raja Yoga aims at controlling the thought waves or mental unstability. This is where Raja Yoga helps and is sometimes referred as "Astanga (eight-limbed)"--the eight aspects helps to find the path one must attain. The eight limbs are:

Yama--Code of Conduct
Niyama--Religious Observance
Asana--Integration of Mind and Body through physical activity
Pranayama--Regulation of Breath leading to integration of mind and body
Pratyahara--Abstraction of the Senses, Withdrawal of the senses
Dharana--Concentration, One-mindedness
Dhyana--Meditation
Samadhi--Quite state of blissful awareness, superconsciousness state

Hatha Yogi starts his sadhana with Asanas--postures using physical activity whereas Raja Yogi starts his sadhan with the mind, although minimal asanas and pranayama are gernally included as a preparation for the meditation and concentration.

We will see the eight limbs of Ashtanga Yoga in the next articles.

Introduction to Yoga

What is Yoga?

Yoga is an ancient practice introduced more than 3 centuries ago by saints in India for the well being of human mind, body and spirit. It keeps all the parts including mind healthy, provided you practice it regularly with full devotion.

The Yoga was introduced by Patanjali, with clear principles called Yogasutra. These Yogasutras are eternal and the proof is that it is still being recognized and practiced by millions of people across the globe.

Yoga does not mean doing physical exercise or replacing the physical exercises that one normally does. It also does not mean meditation. Of course, it does have physical exercises to help our body to be free from toxic elements, but it is not only that!

Yogic practice involves

1. Asanas, nothing but postures, to balance the body and mind through the physical body;
2. Pranayama, nothing but breathing exercises, to work on the energy body; and
3. Meditation to clam and focus on the mind.

So, working on the attitude and aspects of Yoga is very important. They are:

1. Gnana Yoga - the path of knowledge;
2. Bhakthi Yoga - the path of heart and emotion;
3. Karma Yoga - the path of service; and
4. Other Yoga - the spiritual path

We will see these in detail in this site. But, please remember the following:

I have included descriptions of some common yogas in this website, however, the list is by no means complete and exhaustive and it is recommended to receive these and other advanced teachings from a competent master. Doing it alone without proper guidance may or may not help you or it can hurt you, so please be careful!

Thank you, All the Best!