Satyananda Yoga

Yogic Studies Certification Course4 month Residential Course

October 2005 to January 2006by

Shivadasi

http://www.shivadasi.comfelise@shivadasi.com

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Friday, May 05, 2023

Paramahamsa  Satyananda Saraswati, Rikhia 2005

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Paramahamsa  Niranjananda Saraswati, Rikhia 2005

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Introduction......................................................................................................................6Four Month CC Course...................................................................................................8Yogic Schools of thought................................................................................................8The Systems of Yoga.......................................................................................................9Guru and Disciple............................................................................................................9Sanatan Culture..............................................................................................................10Four main aims (purusharthas) of Sanatan Culture.......................................................10Four stages of life of the Sanatan Culture.....................................................................10The concept of Sanatan culture is divided into three areas...........................................10Four Principles of Sanatan culture.................................................................................10Initiations: Diksha..........................................................................................................11Guru and Ashram Life...................................................................................................11Types of Sannyasan.......................................................................................................11Sannyassin Life and Evolution......................................................................................11Indrias............................................................................................................................125 Jhanendriyas - Sense Organs......................................................................................125 Karmindriyas - Action Organs....................................................................................12Yoga Sutras of Pantanjali..............................................................................................12Eight Limbs of Astanga Yoga Raja Yoga.....................................................................12Yoga Nidra.....................................................................................................................13Yoga Nidra Chart 1........................................................................................................15Yoga Nidra Chart 2........................................................................................................16Asanas suggested for Yoga Nidra..................................................................................16Four states of Consciousness.........................................................................................16Antour Mouna................................................................................................................17Five components of Pratayhara - Antour Mouna..........................................................17Vrittis- Mental Modification..........................................................................................175 stages of ajapa japa.....................................................................................................17Three things needed for ajapa japa................................................................................17Ista Devata.....................................................................................................................18Shat Karma Kriyas.........................................................................................................18Pranayama......................................................................................................................18Nadis..............................................................................................................................19Svmbolism of the Triune Energy...................................................................................19Balancing Pranayama....................................................................................................19Nadi Shodhana...............................................................................................................20Therapeutic Effects of Bandas.......................................................................................20Prana Vayus...................................................................................................................20Major Prana Vayus........................................................................................................21Minor Prana Vyus - Upa Prana......................................................................................21Maior Endocrine Glands and their Functions................................................................216 Movements of the Body..............................................................................................21Chakra Tables................................................................................................................22TABLE - I......................................................................................................................22TABLE -2......................................................................................................................23

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TABLE -3......................................................................................................................23TABLE -4......................................................................................................................24Gunas and Chakras........................................................................................................24Koshas- Chart...............................................................................................................25Asana, Pranayama, Mudra, Banda.................................................................................25Pawnmuktasana 1..........................................................................................................25Pawnmuktasana 2.........................................................................................................25Pawnmuktasana 3..........................................................................................................25Shivadasi - Felise Berman, C.Y.T.................................................................................28Reference Text...............................................................................................................29

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Introduction 

I had never been to India before it was an exceptionally long trip from the East Coast of the United States, first stop London and then all the way to Calcutta. Before I went to India I felt, it is the single most important trip a yoga teacher must take and now after a long and difficult journey filled with emotion and sickness, I feel completely sure of that.  When I arrived in Calcutta I stayed in a very quaint middle-income hotel called the Fairlawn, three meals per day where included in the price. I basically slept the whole time to recover from the time zone change and I was grateful to have food prepared for me. Calcutta was the first India city I saw and it was without a doubt third world especially where I was on Sudder Street, basically for me a culture shock. Three days later, I left on an overnight train to Jamalpur in Munger, the taxi driver put me on the wrong train and in the middle of the night  I had to change trains, this was the first scary moment in India but I ended up where I needed to be.  Upon arrival at the Bihar school I was admitted to a shared room, another challenge for me. The course begins at the end of a very hot season so it was around 90-100 degrees for the first month in Munger. I suffered without air conditioning and I am not sure what was worse extreme heat or cold, I endured both. My reaction to extremes are a clear test for overcoming likes and dislikes. The last month it was freezing (for me anyway), it got so cold there at night I never felt warm, always I felt cold to the bone and there is no heat or hot water. We had a few weeks to adjust before the program started, some people left feeling this course was not for them. I wanted to leave but conquered my  tendency to run away, perhaps that was the greatest spiritual lesson of all. Before I left, my teacher said to me "do not have a back up plan" and I new exactly what she meant.  While in India I realized back in America, I live a sheltered life, air-conditioning, heating and air purifiers, this place was a complete shock to my nervous system. We slept on wood beds with mosquito nets around the bed in the 100 degree weather, the fans where barely enough to cool you off, so I slept on the floor. We could not drink the tap water only special filtered water, which we had to walk to every day and fill up our containers. We used our own utensils (most ate with their hands) and cleaned them outside in a fountain with ash. The showers are cold in the winter and hot in the summer. The toilets are squat toilets and you will be cleaning them so bring rubber gloves. The amount of Karma Yoga far exceeds the amount of yoga asana and if you are looking for something to continue your education in asana or continuing education as a yoga teacher this four month program is not for you. If you are looking to shock your system in every way as means of transformation then you might like this place. At night you hear the sounds of dogs barking, cows mooing, pigs squealing, women screaming, trains passing and music playing all night long, so bring good earplugs. Munger is very dirty and right outside the school are very poor families living in mud huts. The morning yoga class starts at 5:00 am then we do karma yoga, for me it was cleaning our dorm, next theory class,

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meditation, lunch, afternoon (cooking) and evening (gardening), dinner, kirtans/satsang, non-stop for 4 months.

In between we where required to setup a festival the Chandi Maha Yajna ceremony. A 6-day fire ceremony calling forth the Devi energy for her blessings. However is was the 20 days of seva for the students and that tested ones willingness to serve. If you got sick you where asked to go to a hospital or if sick you had to get your own food down the road but  everyone thinks its an extraordinary experience, frankly I had a a lot of distasteful moments with the people and a few sublime experiences with devi. At the Chandi Maha Yajna I was given the job of cleaning toilets and then I was sent on a mobile cleaning team which turned out to be washing affluent Indian men's hands after they urinate and defecate I rebelled fiercely (hope I didn't disappoint you).  I found myself drawn to where the pandits where chanting and it was the place I longed to be, so  for the duration of the program, when I could go, that became my spiritual experience, the energy was sublime nadam. Upon our groups return from Rikhia we were required to set up yet another program in Munger, because they received a building permit and they were going to have a week long land blessing, this turned out to be 15 thousand people each day on the last few days and a lot more karma yoga for the students. It seems if you believe in this lifestyle you gladly serve until you drop.

 The highlight of my trip was the opportunity to be in the presence of Paramahamsa  Satyananda Saraswati who is the founder of Bihar Yoga Bharati but for me personally the greatest benefit was living in the ashram with Paramahamsa  Niranjananda Saraswati, whom has been named successor and guru of this lineage. He is a benevolent soul whom I have come to love and admire. He truly is the reason I stayed here. He has been a swami from the age of 10,  he lives his life with

graceful dignity, he also has a very serious sense of purpose to serve his guru which I deeply admire.  In conclusion you must search your heart to know where you need to be in your yoga practice.  If you feel compelled to follow this tradition, I recommend you come here, however if you are devoted to another tradition and already have a guru you might want to think twice. I have felt conflicted here and longed for my personal sadhana and my teachers. We where asked to forgo our former practice to take this course. I made a conscious decision while here to maintain the focus on my growth and no matter what I will grow where I am planted. The journey has been long, arduous and is not over but the layers of armor I have built around myself have slowly peeled away...... I think I scrubbed them away when I was cleaning toilets at the ashram. You see, that is the whole point...... the great ego deflater! Something spiritual should be emerging any minute now! Any minute now....

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Four Month CC Course

The following outline is a culmination of notes, direct reading of books published by Bihar Publishing Trust and study questions from the 4 month course. This outline briefly reviews some of the lectures and study material from the 2005-2006 class.

What is Yoga.

“Yoga is an ancient system and philosophy, a lifestyle technique which evolves the whole person. Yoga is the science of right living and is intended to be incorporated in daily life on all aspects of a person’s physical, vital, mental, emotional, psychic and spiritual level. Yoga means unity or oneness. Yoga is derived from the Sanskrit word yuj which means to join, it is described in spiritual terms as the union of the individual consciousness with the universal consciousness. On a practical level, yoga is a means of balancing and harmonizing the body, mind and emotions. This is done through the practice of asana, pranayama, mudra, bandha, shatkarma and meditation.”

History of Yoga

“Yoga was developed as part of the tantric civilization ruins where once the dwelling place of people who lived in pre Vedic age before the Aryan civilizations started to flourish in the Indus subcontinent. Shiva is said to be the founder of yoga and parvati his first disciple. Shiva is considered to be the symbol or embodiment of supreme consciousness. Yogic science was slowly evolved and developed by ancient sages all over the world. In ancient times yogic techniques were kept secret and were never written down or exposed to public view, they where passed from guru to disciple by word of mouth. The first book that refers to yoga were the ancient tantras and later the Vedas which were written about the time in the Indus Valley culture, patanjalis treatise on raja yoga codified the first definitive system of yoga in the 6 th century and buddhas influence brought the ideals of meditation, ethics and morality into the picture. Masyendranath taught that before taking the practices of meditation the body and its elements need purifying he founded the nath cult and swami swatmarama wrote the hatha yoga pradipika.”

Yogic Schools of thought Vendanta- “the end of perceivable knowledge” experience of the mind which is

exploring its own limits and gaining and understanding of that exploration. Samkya – literally means “Numbers” it is the science of spirit, which deals with

24 attributes of our nature the pure the impure, the causal and the gross. Nyaya – literally means “logic” based recognized of spiritual experience. Vaisheshika- “treatise on subtle causal atomic principles” in relation to matter and

the 4 other elements of spirituality.

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Uttara- theological in the form of questions. Poorva Mimmamsa - theology in the form of answers. Tantra – teaches transcendence of human nature. Charvak - accept what you perceive to be true.

The Systems of Yoga

1. Karma Yoga- being aware of our action in the world karma yoga is the first yoga described in yoga Upanishads. Karma means the action yoga of dynamic meditation, by the practice of karma yoga we go through a state of transformation. Whatever action you are doing you do it with awareness. Karma implies cause and effect every action has a result. Like the law in physics energy cannot be created or destroyed. Whatever action you do will continue to have results. Every action has and equal or opposite reaction

2. Jnana Yoga - knowledge and wisdom.3. Hatha Yoga - Attaining physical and mental purity.4. Raja Yoga - Awakening the psychic awareness faculties

a. Bahiranga - first 4 stages of Raja Yoga external, yama niyama asana and pranayama.

b. antaranga - work with the mind experience the full mind withdrawal to the state of

5. Mantra Yoga - is the yoga of freeing the mind by utilizing sound vibration.6. Laya Yoga – the conscious dissolution of individuality

Yoga Lifestyles

Expose oneself to situations that uplift and avoid aspects of a lifestyle that degrade. Live a simple lifestyle maintaining positive input, keep negative input out, watch thinking Follow this simple outline.

1. Live Simply and moderately.2. No impure food, drugs, pollution, adjust our lifestyle toward sattwa.3. Mental and emotional intake develop the ability to stand back and look at what we

are allowing in our life, is it lifting us or pulling us down so keep good company.4. Ethics - one should follow the yamas and niyama.5. Inventory - look at our interactions and make assessment.

Guru and Disciple

“Shiva Samhita 2.11 states only the knowledge imparted by a guru through his lips is powerful and useful otherwise your efforts become fruitless weak and very painful. All ancient texts started from spiritual sadhana, especially the higher esoteric practices. The guru is indispensable we need the guidance of a teacher to gain knowledge of all faculties of the sciences. *(Tatwa Shuddi page 125 Guru). The guru is one who dispels darkness; the guru gives you intuitive knowledge through intimate experience, one who has realized his true self by the dint of his own sadhana. It is the guru who initiates you into sadhana and gives you the inspiration to remain on the path in spite of any difficulties.

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Initiation is an important factor before beginning any sadhana. The guru initiation is power charged and creates a suitable atmosphere and mental equilibrium to fulfill the obligation for the spiritual practice. Acceptance of the gurus guidance without anticipation of any merit implies subjugation of you ego whatever you deicide to do yourself involves the ego.”

Sanatan Culture

“Sanatan means eternal, the term sanatan encompasses these different philosophical ideas practical instructions and guidance. The practice of yama and niyama lifestyle and meditation the ultimate aim being to attain the final union with god. Sanatan cluture is a culture of humanity which deals with the individual’s performance, action, lifestyle and thought as well as his spiritual search in relation to society the universe and the concept of god. It accepts, all aspects of life as being relevant to growth and evolution.”

Four main aims (purusharthas) of Sanatan Culture1. Artha - become free from anxiety enough provision for oneself 2. Kama – fulfill your emotional needs realize they are not bad3. Dharma - fulfill the obligation of the body, the mind and the self4. Moksha – attain liberation and freedom

Four stages of life of the Sanatan Culture1. Brahamachara –studentship up to 25 years, one lives with the guru, first stage

receives education and makes a commitment to chastity2. Grihastha – 25-50 Householder Married with children, repays debt to parents3. Vanaprastha - Forest dweller 50-75 retires to forest, family commitments are

over, prepares for ashram life the body is attuned and trained to the life of austerity and penance.

4. Sannyassa - Total renunciation at the age of 75 and over one leads a solitary life no attachments, while fixings the mind steadily on mediation.

The concept of Sanatan culture is divided into three areas1. Jnana Kanda - the branch of wisdom based on experiential knowledge, which a

person gains insight through the course of life.2. Karma Kanda - the branch of action or ritual indicates the way of living in the

world while utilizing all faculties and qualities of the body, mind, emotions and spirit. It is the implementation of bhakti and jnana in everyday work and activity.

3. Upasana Kanda - this branch of worship contains the idea of surrender, trust and faith in the higher self.

Four Principles of Sanatan culture1. Vairagya – Non attachment2. Viveka - Right understanding. 3. Shuddhata – Virtue, no negativity4. Mumukshutva – Desire for perfection

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Initiations: Diksha

1. Mantra-Ones receives amantra from guru and symbol for meditation this is initiation.

2. Jignasu sannyasa: “Young people who wish to harmonize their lives by joining the spiritual path, may opt for jignasu or studentship sannyasa. Jignasu is a preliminary before taking a higher stage sannyasa. These aspirants are committed to become good citizens and to serve humanity.” [p 97 Sannyasa Darshan by Swami Niranjanananda] a. true seeker. Wears Yellow and dones a single line of bhasma making a deeper commitment to Satyananda Yoga.

3. Karma Sannyassin-live simply within means, calm and collected, selfless and detached, self observation, independence, non attachment, do not act from anger

4. Poorna Sannyasin- renunciate into ashram life.5. Rishi Sannyasa – the whole family is involved in yoga.

Guru and Ashram Life

The Ashram is a place where training is assisted, one should spend time in an ashram as seekers or initiates. The ashram system was an integral part of life that rishis even assigned specific section of the Vedas for each ashrama. Although the ashram system was an important part of the vedic tradition one was not bound to follow the exact rules of the ashram.

Types of Sannyasan

1. Vairaga Sannyasan - renunciation due to dispassion, intense detachment such ramana maharishi.

2. Jnana Vairagya sannyasan - renunciation to knowledge, begins after one has studied the spiritual text retires resorts to deep meditation, ascetic, lead a full sannyasin life serves guru, goes into seclusion Satyananda

3. Karma Vairaga Sannyasan- renunciation due to dispassion arising from worldly activates it is the last of the ashram system. Adapt after 75

4. Vividisha Sannyasan –renunciation while living in the world practice internal renunciation for attaining moksha.

5. Vidvat Sannyasan - renunciation due to paravairaga –totally exhaust desires, highest order of sannyssan.

6. Atura Sannyassan - in the face of death emergency recite mantra, if you recover you should embrace sannyasa, if not he dies with the highest vows on his lips

Sannyassin Life and Evolution

1. Kutichak - 12 years in the ashram2. Bahvdak - 12 years raoming 3. Parahmahansa - lives beyond gunas

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4. Avadhoota- ones whose ego is destroyed final stage of sannyasa, when a sannyassin has attained total transcendence of the body no longer bound by ordinary behavior.

5. Yajnapaved- the giver of the sacrifice (the doer of the action)6. Paravairaga- perfect renunciation rare, high order rejects all material things food

and loincloth.

The Five Afflictions Kleshas

The yoga sutras described the panch kleshas as the cause of bondage. The moment the kleshas are transcended awareness begins to merge into the tejas dimension.

1. Avyida -ignorance2. Asmita - I or the feeling separateness3. Raga - desire4. Dwesha – aversion5. Abhinivesha - fear of death

Indrias

5 Jhanendriyas - Sense OrgansWisdom organs confined to the body

1. Eyes - sight2. Ears - hearing3. Nose - smell4. Mouth - taste5. Skin - touch

5 Karmindriyas - Action Organs

Action organs for which the body moves, organs of action, helps to understand our external environment our body.

1. Speech2. Legs 3. Hands4. Excretory 5. Reproduction

Yoga Sutras of Pantanjali1. Samadi Pada- final state2. Sadhana Pada- means to realize3. Vibhuti Pada -psychic powers4. Kaivelya Pada -highest state

Eight Limbs of Astanga Yoga Raja Yoga

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The eight limbs the first 4 purify the Baranga external second 4 purify the Ataranga internal.

1. Yama – moral codes of conduct ahimsa - be kind satya - be sincere asteya - be content with what you have aparigrah - be generous bramacharia - moderate your desire

2. Niyama – discipline ones inner life saucha - cleanliness santosha - contentment tapas - keep it simple swadhyaya - get to know yourself ishwara pranidhana - tune to divine grace, cultivation of grace

3. Asana – physical ease in perfect harmony with oneself4. Pranayama – expansion of the range of vital energy5. Pratayhara –withdrawal of the mind from the senses6. Dharana - concentration7. Dhyana- meditation8. Samadhi- universal consciousness bliss, samadhi begins to dawn after your

consciousness has become free form the physical sphere

Yoga Nidra

Yoga Nidra is a technique which can be used to awaken the divine faculties and is one way of entering samadhi.

1. Preparation - performed in shavasana, eliminate contact of the limbs, eyes closed, mind is directed to external sounds and then becomes quiet, this method is called antour mouna.

2. Sankalpa – sincere deep resolve to attain your goal.3. Rotation of body parts - always start with right thumb, end with little toe of left

foot4. Breath awareness - don’t force, promote relaxation and concentration, 5. Opposite Pairs – i.e hot cold, feelings that are intensely physical or emotional are

recalled this is the pairing of feelings. Yoga Nidra harmonizes the opposites hemispheres of the brain and helps in balancing our basic drives and controlling functions that are normally unconscious. This practice also develops willpower on the emotional plane and brings about emotional relaxation by means of catharsis as memories of profound feelings are relieved.

6. Visualization – Recollection, training concentration this is the last stage of Yoga Nidra Create universal images that are significant and powerful to tap into contents of the deep unconscious mind and release the mind by purging it of disturbing or painful material to a mind that can concentrate.

7. Sankalpa - second time make a commitment to your resolve.8. Ending Visualization - images that evokes profound feelings of peace and

calmness making the unconscious mind reception to positive thoughts and

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suggestions. So yoga Nidra ends with a resolve from the unconscious mind to conscious, it is the seed enabling us to radically change ones attitude behavior and destiny. State this resolve clearly and positively. The practice of yoga Nidra is concluded by gradually bringing the mind from the condition of psychic sleep to the waking state.

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Yoga Nidra Chart 1

I Preparation Shavasana, general instructionsAdmonition not to move or go to sleep

2 Relaxation Body/Om: Antar Mouna, Om/breathing3 Resolve Make your own resolve4 Rotation of Right side, Left side, back. Front, major parts, front

Consciousness and back, right side reverse, left side reverse, wholeback, whole front, inner parts

5 Body awareness Body/floor; body/mirror; body/skin6 Breathing Navel, chest, throat and nostril,

Throat, navel; Mental alternate nostril; eyebrowcentre

7 Sensation Heaviness/lightness; Cold/heat; Pain/pleasure8 Inner Space Space in front of the eyes and forehead; chidakasha;

colors and patterns; ocean, well; spontaneousthought, meditation

9 Story visualization Park/temple; mountain; floating body; well/ocean;eyebrow centre/Om/Goiden egg; well/Golden egg,;inner space (optional)

10 Psychic centre Position and form of psychic centres or chakras,Visualization rotation through them

I I Psychic symbol Symbol for each charkaVisualization

12 Eyebrow centre/ Circles of Om centered on eyebrow centreOm visualization

13 Asana See yourself doing asanasvisualization

14 Movement in time A backward review of the events of the day15 Rapid image Quick rotation of a wide selection of images

Visualization16 Story Ocean/temple; ocean/jungle

Visualization17 Transparent body Physical body and transparent body connected by

Visualization golden egg18 Aura Visualization Colours19 Golden egg Golden egg in flaming light in Chidakasha;

Visualization Golden eg n centre of brain20 Resolve Repeat resolve21 Finish Breathing, body and room awareness

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Yoga Nidra Chart 2Yoga Nidra I Yoga Nidra 2 Yoga Nidra 3 Yoga Nidra 4 Yoga Nidra 5

I Preparation Preparation Preparation Preparation Preparation Preparation2 Relaxation Body/Orn Antar Mauna Antar Mouna Orn/Breathing Antar Mouna3 Resolve Resolve Resolve Resolve Resolve Resolve4 Rotation of Right side, Right side, Right side, Right side, Left side Right side,

Consciousness Left side Left side Left side Back, Front, Major Left sideBack, Back, Back, Parts. Back,Front, Front, Front, Whole back down Front,Major Parts Major Parts Major Parts Whole back up Major Parts

Whole front upMajor parts

5 Awareness Body/Floor Skin Body Mirror Awareness Awareness ofAwareness Awareness Heaviness Sensation

Lightness ColdPain HeatPleasure Pain

Pleasure6 Breathing Counting breath Throat to navel Mental Mental Eye brow Centre

with navel, chest, 54-1 Alternate nostril Alternate nostril 54-1throat or 108-1 54-127-1 27-1

7 Inner Space Chidakasha Chidakasha Ocean, Person in ChidakashaWell OceanSpontaneous thought Well

Spontaneous thought8 Visualization Introductory 11ark/Temple Eyebrow Centre Asana Eyebrow centre

Movement in time OrnRapid image OceanOcean TempleJungleGolden '1--gg

9 Inner Spac Chidakasha Chidakasha10 Resolve Resolve Resolve Resolve Resolve Resolve

Asanas suggested for Yoga Nidra

1. Pawnmutktasana2. Shavasana3. Sarvangasana 4. Halasana5. Masyasana6. Pashimotanasana7. Bhujangasana8. Shalapasna9. Sirshanana

Four states of Consciousness

1. Jagriti – awake2. Swapna – dreaming3. Nidra - deep sleep4. Turiya – transcendental

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Antour Mouna

“The Sanskrit word mouna means silense or inner silence, it is the basic practice of yoga. Antour mouna is an important meditation technique for those with a disturbed mind unbalanced emotions and confused mental impression. For those who are unable to concentrate their mind on one point is the basis for self-cleaning. Be a silent impartial witness to the functions of the mind this is a practice of seeing the mind observing the perceptions and accepting experience. Samskara latent impressions are buried in the depths of the mind and are always coming up this practice creates an explosion which causes samskarars to rise.”

Five components of Pratayhara - Antour Mouna Pratyatyara is withdrawal of mind from senses.

1. Awareness - fill the entire dimensions of the mind2. Extension - awareness taken deliberately to outer environment3. Withdrawal of Senses - from external to internal4. Detachment – Let go5. Witness – do not be swayed by impressions

Pratayhara becomes darayana when one can hold the mind at one point.

Vrittis- Mental Modification1. Pramana- right knowledge2. Viparya - wrong knowledge3. Vikalpa - fantasy4. Nidra - sleep5. Smirtayuh - memory

2 methods for stopping vrittis (abhyasa and vairagya)

5 stages of ajapa japa

Ajapa is spontaneous repetition of mantra1. Synchronizing mantra so ham with breath so inhale throat to navel, ham exhale

navel to throat2. Ham so with breath reverse exhale ham - inhale so exhale3. Separate individual sounds pause after sounds4. Merging so ham and ham so prolonged 5. Kundalini visualization

Three things needed for ajapa japa

1. Deep breathing2. Awareness3. Relaxation

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Ista Devata

“A psychic symbol within, it can be a guru or a divine being to establish greater concentration an ideal whom we call for guidance with whom we can shelter, we can hear their presence and it seems real, this is extremely helpful for spiritual life, When we concentrate on a definite aspect of the supreme being such as god the giver and protector we can form a closer more intimate relationship with him.”

Shat Karma Kriyas

1. Neti- using a neti pot or lota, nasal cleaning to awakening the ajna center, jala neti and sutra neti, amorli or milk

2. Dhauti - gentle washing air water cloth or stick teeth, tongue, ears, vahman cleaning stomach kunjal and vyagghra

3. Basti – cleaning intestines, natural enemas, lagoo shankhapra, Naulikashalana, effects pranamaya kosha

4. Nauli- rotation of stomach muscles with bandhas, a combination of bandas and kriyas together, effects manipura

5. Kapalabhati-cleans pranic nadis, with bandas and mudras6. Trataka- awakens ajna chakra to achieve optimum concentration of awareness.

Stage one - gaze into one point without blinking, it effects eyesight improves concentration. Contraindications epilepsyStage two - Antar Trataka with closed eyes you can see the flame in the chikadas.

Pranayama

Breath is the vehicle of prana life and breath are intimately connected how long can you live without breathing HYP states one who half breaths half lives.

Prana can be seen as oxygen physical body prana is oxygen we breath oxygen is vital for respiration oxygen is vital for reparation of every cell in the body.

Oxygen and glucose, carbon dioxide, water and energy create atp this is the energy produced in the body for all activities

Negative ions are charge particles and energize the body access spiritual centers of the brain breath and mind directly related effects mind breath gives access to different areas of the mind strengthen the body and releases mind and emotion.

Slow deep breathing provides the body with max 02 and removes waste of co2 Helps to break habits and wrong breathing, thinking and reacting, strengthens the

heart and nervous system. Respiration as conscious and unconscious process gives us access to voluntary

and involuntary area of the brain and the cerebral cortex Pranayama is the expansion of the range of vital energy until the sushumna

awakens and prana expands unimpeded within the pranic structure and pranayama is the restful for attaining pranas it is the not until after attaining harmony and balance in the physiological structure and when prana is awakened in the realm of the chakras than pranayama is possible prana and ayma stretch to expand and the extend.

Pantanjali says pranayama is the cessasation or extension of breath known as kumbaka when the breath is controlled so as to retain the breath is pranayama

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Balancing Pranayama

Cooling Pranayama Nadi Shodana - balancing and purify nadis balance ida and pingala soothing Ujjai – Victorious Breathing to purify psychic pathways.

Heating Pranayama Bastrika - heating practice. Kappalabhati - stimulate manipura, which is the storehouse of prana shat karma

which cleanses the mind. Bramari - Bee breath balance sounds creates vibration in the head and good for

sleeplessness.

Nadi Shodhana

Stageses and Ratios of Nadi Shoudhana PranavamaLevel Stage Inhalati

onInternalRetention

Exhalation ExternalRetention

Bandhas

Normal --- N ormal2 1 --- ---

Beginners 3 1 Normal --- Normal ---4 --- ---5 1 --- 2 --- ---6 1 1 --- ---

Intermediate 7 1 2 --- Jalandhara8 1 2 2 --- Jalandhara & Moola9 1 2 2 --- ---10 1 2 2 --- Jalandhara & Moola on Internal retention andI 1 1 2 2 1 Maha Bandha on external retention12 1 2 2 1

Advanced 13 1 4 2 --- ---14 1 4 2 115 1 4 2 2 Practise each stage with Jalandhara & Moola16 1 6 4 2 on internal retention and Maha Bandha on

external retention17 1 8 4 218 1 8 6 4

Nadis

Ida and pingala nadi emanate from the mooladhara on either side and they recross one another in the central axis of the spine at 4 intermediate chakras before they finally converge in the ajna chakra. The three major nadis are:

1. Ida - major pranic channel in the body it is the passive aspect, dealing with lunar energy, female, cold, blue and witness.

2. Pingala –major pranic channel in the body which conducts the dynamic force, related to sun, male and heat.

3. Sushumna- Is the central nadi in the spine which conducts kundalini or spiritual force, is the center for harmony and balance.

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Svmbolism of the Triune Energy

Ida Pingala SushumnaA U M

Chitta Prana KundaliniMental Vital SupramentalNegative Positive NeutralFeminine Masculine AndrogynousYin Yan TaoMoon Sun LightCold Hot TemperateIntuition Logic WisdomDesire Action KnowledgeInternal External CenteredNight Day Sunset/DawnPassive Dynamic BalancedSubjectivity Objectivity AwarenessParasympathetic Sympathetic CerebrospinalYamuna Ganga SaraswatiBlue Red YellowBrahma Vishnu RudraSubconscious mind Conscious mind Unconscious mind

(in dormancy)Sattwa Rajas Tamas

Therapeutic Effects of Bandas

Bandas are psychic locks that concentrate the flow of energy in the body at one point or plexus it is a postural contraction of the body.

Moola Bhanda- stimulates the pelvic nerves and tones and excretory system. Uddianda Bhanda- tones abs influences pranic energy on the body. Jalandara Bhanda- relieves stress, anxiety and angry develops one pointedness

and stimulates throat balance thyroid function. Maha Bhanda – is a powerful combination of all three bhandas, concentrates

prana internally and increases level of energy during periods of inner awareness.

Prana Vayus

The pranic body is comprised of individual prana and the network of nadis which carry prana and is divided into five main areas or sub pranas called the pancha prana they are related to the five lower chakras and nadis.

Major Prana Vayus

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1. Udana -head and arms2. Prana - chest3. Samana - upper abdomen4. Apana- lower abdomen and pelvis5. Vyana -whole body reserve supply, vital forces

Minor Prana Vayus - Upa Prana

1. Naga - belching 2. Korma -opens eyes, blinking3. Krikara – hunger, thirst, yawning 4. Dhananjayn - responsible for decomposition of the body after death

Maior Endocrine Glands and their Functions

The endocrine glands produce and release hormones with immense power, these hormones hit target tissue and create enormous changes in the body, the 6 glands are

No. Main EndocrineGlands

Some main functions regulated by secretion

1. Pineal Gland Reproductive maturationBodily rythms

Hypothalamus2. Anterior Pituitary Secretion of thyroid, adrenal cortex and glands;

GrowthPosterior Pituitary Water balance, salt balance

3. Thyroid Growth and developmentMetabolic rate

4. Adrenal Cortex(outer bark)

Salt and carbohydrate metabolism,Inflammatory reaction

Adrenal medulla(inner core)

Emotional arousalSleep

5. Pancreas(islets of Langerhans)

Sugar metabolism

6. Ovaries / Testes Bodily developmentMaintenance of bodily development in adults.

6 Movements of the Body1. Traction2. Forward bending3. Backward bending4. Lateral Bending5. Twisting6. Inverting

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Chakra Tables

TABLE - I Wheels or vortex of prana runs along the spine, sushumna, Chakras are the storehouse of prana and they distribute prana from macrocosm to microcosom.

Chakras, - Nature, Petals, folour, Physical location, Kshetram, Physiological Relationship, Endocrine Relationship, Dhatu

Chakra Nature No. of Color Physical Kshetram Physiological Endocrine DhatuPetals Location Relationship Relationship

Mooladhara Root lotus Four Deep red Perineum Perineum Sacro-coccygeal Perineal body Bonecervix cervix plexex

Swadhisthana Ones's own Six Orange Coccyx Pubic Pelvic plexus Testes,ovaries Fatabode red bone

Manipura City of Twelve Yellow Behind Navel Solar plexus Adrenal glands Fleshiewels navel

Anahata Source of Twelve Blue Behind Center of Cardiac plexus Thymus gland Bloodunbroken heart chestsound

Vishuddhi Center of Sixteen Purple Behind Pit of Pharyngeal & Thyroid gland Skinnectar throat throat laryngeal plexus

Ajna Center of Two Clear or Center of Eyebrow Cavernous Pineal gland Marrowcommand ray head center plexus

Sahasrara Thousand Thousand Red or Crown of Crown of Hypothalamic Pituitary gland Semenpetallotus (infinite) multi- head head pituitary axis (the)

coloured essenceof allothers

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TABLE -2Chakras - Prana Vayu, Kosha, Tattwa, Yantra, Tanmatra, Jnanendriva,KarmendriaChakra Prana Kosha Tattwa Yantra Tanmatra Jnanendriya Karmendria

VayuMooladhara Apana Annamaya Prithivi Yellow Smell Nose Anus

(Earth) squareSwadhisthana Vyana Pranamaya Apas Silver or Taste Tongue Sex organs,

(Water) white kidneys,crescent urinary systemmoon

Manipura Samana Pranamaya Agni Red Sight Eyes Feet(f i re) inverted

triangleAnahata Prana Manomaya Vayu Smoky Touch Skin Hands

(air) six-pointedstar

Vishuddhi Udana Vijnanamaya Manas White Hearing Ears Vocalchords(ether) circle

Ajna All five Vijnanamaya Manas Clear or Mind Mind Mind(mind) gray

circleSahasrara Beyond Anandama Beyond nd Beyond Beyond Beyond

TABLE -3Chakras - Beeia, Loka, Devi, Deva, Animal, Yoni, Lingam, Granthi

Chakra Beeja Loka Devi Deva Animal Yoni Lingam GranthiMooladhara lam bhu Savitri or Dakini Ganesha Elephant (airavata) Tripura swayambhu BrahmaSwadhisthana, vam bhuvah Saraswati or Rakini Vishnu Crocodile (makara) dhumraManipura ram swaha Lak shmi or Lakini Rudra RamAnahata yam maha Kali or Kahini Isha Antelope Trikona bana VishnuVishuddhi ham janaha Sakini SadashivaAjna om tapaha Hakini Paramshiva Trikona Itarakhya RudraSahasrara satyam Shakti Shiva Jyotir

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TABLE -4Chakras - Psvchic Experience & Associated Powers

Chakra Psychic Experience Associated PowersMooladhara Inverted red triangle and coiled-serpent Full knowledge of kundilini and the power to awaken it.

Levitation, Control of body, breath and mind; ability toproduce any smell for oneself and for others; ever freefrom diseases; cheerful and full of gladness.

Swadhisthana Total darkness, unconsciousness No fear of water; Intuitional Knowledge; knowledge ofastral entities; power of tasting anything desired foroneself and for others.

Manipura Bright yellow lotus Acquisition of hidden treasures; no fear of fire;knowledge of one's own body; freedom from disease,withdrawal of energy to sahasrara.

Anahata Blue lotus upon a lake of stillness; Control of prana and ability to heal others; cosmic love;golden flame in a dark cave inspired speech; words bear fruit; intense concentration

and complete control of the senses.Vishuddhi Felling of cold and drops of nectar Imperishability; full knowledge of the Vedas; knowledge

of past, present and future; ability to exist without--eating; power to read other's thoughts.

Ajna Golden egg and spontaneous trance Ability to enter other's body at will; becomes all-knowing(Unmani) and all-seeing; acquisition of all Siddhis; realization of

unity with Brahman (Super consciousness)Sahasrara Luminous lingam surrounded by bright Samadhi; total awakening; self realization

red or multi-coloured lotus of infinite petals

Gunas and Chakras

Tamasic Tamasic/Rajasic Rajasic/Tamasic Rajasic Rajasic/Sattvic Satvic/RajasicEmotional trauma, see world as dangerous,Avoids situation, gets stuck

Anxiety disorder phobic elements perceive trouble all around seek relief from anxiety

drive to solve problems, greed money and property, wanting more

Acquisitive for personal gain, hoard money perceive the world as opportunity to accumulate property, selfish acquisition

Conditional generosity me oriented, content if they have money

Material is not a source of security, security is an internal quality, they are content with financial position

Koshas –sheaths that surround the divine spirit.1. Anandamaya kosha – physical, food, bones fat skin awareness of the physical

plane2. Pranamaya Kosha – energy, digestion, the underlying energy network of the

human structure bioplasmic energy physiological functions.3. Manaomaya Kosha – mental, emotional, awareness.4. Vijanamaya Kosha– wisdom, awareness and psychic process, a dimension of our

body that operates on the astral plan.5. Anandamaya Kosha– bliss, homogenous awareness unconscious, the most subtle

body

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Koshas- Chart

Kosha or Body Psychological Physiological Experienced asDimension State

Annamnya Kosha Awareness of(Food Body) physical Body

Conscious Mind Wakeful

Pranamaya Kosha Awareness Awareness of physiological(Pranic body) function e.g. digestion,

circulationManomaya Kosha Awareness of mental and

(Mental body) emotional processesSubconscious Mind Dreaming

Vigyanamaya Kosha Awareness Awareness of psychic and(Intuitive body) casual dimensions

Anandamaya Kosha Unconscious Mind to Deep Sleep/ Unconsciousness;(Bliss body) Super conscious Mind Meditative

awarenessTranscendental Awareness

Asana, Pranayama, Mudra, Banda

Pawnmuktasana series are a subtle group of exercises, pawn means wind, mukta means release. This group of asanas remove blockages, which prevent the free flow of energy in the body mind. This is done in a non-competitive and relaxed atmosphere relaxing impulses travel back to the brain and relaxing and relax the mind. The nature of these asana is more mental than physical they relax the mind, tune up the autonomic nerves, hormonal function and the activities of internal organs.

Pawnmuktasana 1Anti rheumatic group the focus is on loosening up the joints of the body with awareness of the actual physical movement, integrating breathing while maintaining awareness of the movement of prana in the body. Sit quietly after each practice. All practices in this series are performed while sitting on the floor in the base position.

Pawnmuktasana 2 Digestive – This series helps indigestion, acidity, gas, lack of appetite, diabetes, reproductive disorders and varicose veins while eliminating energy blockages in the abdominal area

Awareness is on movement, breathing, mental counting, intra abdominal pressure and the stretch of the muscles. Contraindications heart and back condition such as sciatica and slipped disc or abdominal surgery all these asana are performed in the supine position.

Pawnmuktasana 3Shakti bandha -Energy block group- this group of asana is concerned with improving the energy flow within the body and breaking down of neuro- muscular knots especially in the pelvic region where energy tends to stagnate, its good for a stiff back helps in

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childbearing these asana eliminate energy blockages in the spine activate the lungs and heart and improve endocrine function.

Asana’s covered in 4 month certificate course.

English Sanskrit SeriesArdha Titali Asana Half butterfly PM1 Anti RheumaticGoolf Chakra Ankle rotation PM1 Anti RheumaticGolf Naman Ankle bending PM1 Anti RheumaticGreeva Sanchalasana Neck movement PM1 Anti RheumaticJanu Chakra Knee crank PM1 Anti RheumaticJanu Naman Double knee bending PM1 Anti RheumaticJanu Falak Akarashon Kneecap contraction PM1 Anti RheumaticKehuni Naman Elbow bending PM1 Anti RheumaticManibandha Chakra Wrist rotation PM1 Anti RheumaticMushtika Bandhana Hand clenching PM1 Anti RheumaticPadngali Naman Toe bending PM1 Anti RheumaticParambhik Sthiti Base position PM1 Anti RheumaticPoorna Titali Asana Full butterfly PM1 Anti RheumaticSharoni Chakra Hip rotation PM1 Anti RheumaticSkandha Chakra Shoulder rotation PM1 Anti RheumaticChakra Padasana Leg rotation PM2 Anti GastricJhulana Lurhakanasana Rocking and rolling PM2 Anti GastricNaukasana Boat pose PM2 Anti GastricPada Sanchalanasana Cycling PM2 Anti GastricShava Udarakashanasna Universal Spinal Twist PM2 Anti GastricSupta Pawnmuktasna Leg lock pose PM2 Anti GastricSputa Udarkarshanasna Sleeping abdominal stretch pose PM2 Anti GastricUtthan Padasana Raised leg pose PM2 Anti GastricChaki Chalanasna Churning the mill PM3 Shakti BandhasGatyatmak Meru Vakrasana Dynamic spinal twist PM3 Shakti BandhasKashtha Takshanasana Chopping wood PM3 Shakti BandhasKawa Chalasana Crow walking PM3 Shakti BandhasNamaskraasana Salution pose PM3 Shakti BandhasMaila Samacanasana Rowing the boat PM3 Shakti BandhasRajju Karshasana Pulling the rope PM3 Shakti BandhasAkarna Chanurasana Bow and arrow pose Standing SeriesHasta Uttanasana Hand raising pose Standing SeriesKati Chakrasana Waist rotation pose Standing SeriesTadasana Palm tree pose Standing SeriesTryaka tadasana Swaying palm tree pose Standing SeriesBranamasana Prayer pose surya namaskarHasta uttanasana Raised arm pose surya namaskar

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Padahastansana Hand to foot pose surya namaskarAshwa sanchalanasana Equestrian pose surya namaskarParvatasana Mountain pose surya namaskarAstanga namaskar Eight parts/limbs pose surya namaskarBhujangasana Cobra pose surya namaskarEka pada pranamasana One legged prayer pose balancing seriesSaithalyasana Animal realization pose forward bending seriesJali neti Nasal cleanse, water shat karmaKunjal kriya Vomiting water, cleanse mucos lungs shat karmaLagoo shankhaprakshala Short intenstinal wash shat karmaBreath observation breath awarenessNatural breathing breath awarenessRhythmic breathing breath awarenessMudra breathing pranayama preparationLung sensitizing practice pre- pranayama practicesBreath control practice pre- pranayama practicesHasta uttanasana Hand raising pose pre- pranayama practicesPradadirasana Breath balancing pose pre- pranayama practicesAbdominal breathing pranayamaThoracic clavicular breathing pranayamaYogic breathing pranayamaNadi shodhana pranayama Psychic network purification pranayamaSwana pranayama Panting breath pranayamaUjjayi pranayama Psychic breath pranayamaChin mudra Psychic gesture of consciousness MudraJnana mudra Psychic gesture of knowledge MudraShambhavi Mudra Eyebrow center gazing MudraNasagra Mudra Nosetip position Mudra

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Shivadasi - Felise Berman, C.Y.T.

I am a graduate of the Jivamukti Yoga Center in New York Cit y , Teacher Training Program 2001. Since 1997, I studied with Sharon Gannon, David Life Ruth Minenti, Manorama, Sri K. Pattabhi Jois during September 2001 and with Master Yoga Instructors at a variety of workshops.  I am a registered Yoga Instructor with the Yoga Alliance, at the advanced yoga teacher level and an Advanced Jivamukti Yoga Teacher.  I remain committed to Jivamukti Yoga, while devoting myself to continuing my studies. I have completed 100 hours of Teacher Training in Anusara Yoga and I have been selected to be a Master Yoga Instructor for Ballys. I graduated from Biha r Yoga Bharati

Institute for Advanced Sutdies in Yogic Sciences and was received a Certificate in Yogic Studies a four month residential course from October 2005 to January 2006.  Ganga Darshan Munger, India, under the direction of Paramahamsa Niranjanada Saraswati.

Currently, I live and teach in Northern New Jersey, New York City and I conduct yoga retreats abroad. Between 1985-1992, I worked in the performing arts, acting, singing, playing guitar, dancing and writing. As a young woman, I trained in music, theater and dance in New York City. Eventually I toured the US, Caribbean and Canada as a dancer, singer and musician. In 1986, I was introduced to Buddhism by my ballet teacher, Douglas Wassel, and began practicing Nichiren Daishonin Buddhist Teachings. This included chanting the sutras in Japanese twice daily, two hours a day.

In 1992 I began lecturing on metaphysical principles as my interest expanded in the study of the mind, philosophy and metaphysics. While on this journey a close friend Poet Dana Bryant invited me to a reading, she was performing at the opening of the Jivamukti Yoga Center in New York City on February 18th, 1997 and I fell in love with Jivamukti Yoga and have been studying there since.

I have taught and lectured for the Metaphysical Center of New Jersey, Learning Annex in NYC, Whole Life Expo and New Life Expo in NYC, Jivamukti Yoga Center, Starseed Yoga Center, Bally Total Fitness as a Master Yoga Teacher and Gold's Health Clubs, as well as numerous yoga centers, health clubs and learning facilities. I also teach individually and in corporate locations. I am CPR Certified/Insured, Participating Oxford Health Care Provider. I have served as a Karma Yogi at Marianne Williamson's Manhattan Center for Living which was designed to offer free support to those threatened with life challenging illnesses.

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Reference Text

Yoga Darshan- Swami Niranjanananda SaraswatiAsana Pranayama Mudra Bandha - Swami Satyananda SaraswatiPrana Pranayama Prana Vidya Swami -Swami Niranjanananda SaraswatiTatwa Shuddi - Swami SatyasanganandaYoga Nidra – Swami Satyananda SaraswatiPractical Yoga Psychology - Dr. Rishi VivekanandaSure ways to Self Realization - Swami Satyananda Saraswati

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