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I am looking forward to share nice inspirational stories and articles with you here.
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Love
Savitri
Patañjali’s eight limbs of Yoga make up a philosophy that includes yamas (restraints) and niyamas (observances, the “don’t restrains”). These are interconnected and help us to enjoy virtuous, purposeful, happy, and balanced lives. Ishvarapranidhana is the fifth and last of the niyamas from Patanjali’s Yoga Sutras. According to the Sutras, In the practice of Kriya Yoga Ishvara pranidhana is one of the three main components, svadhyaya (self-study) and tapas (austerity) being the other two. The observance of these three niyamas together helps for the practice to become a schematic discipline. So, what does Ishvarapranidhana mean in Sanskrit? Ishvara is a name of Shiva that means “supreme ruler of the Universe.” It refers to the Absolute. The term regularly comes up throughout the Yoga Sutras of Patanjali, where Ishvara is defined as “a special Self.” The One who is unmovable throughout all of life’s currents. Ishvara is the Divine Consciousness. The force in all of life. Pranidhana has about seven definitions: to apply, to put great effort/energy, deep meditation/contemplation, respectful behavior, enunciation of the fruit of actions, accessing, and prayer. It means to totally recognize something and to honour it. Ishvarapranidhana is to surrender yourself and offer what you do to the Divine. When we move through life in a state of surrender and merging with the Divine, we operate primarily from our Highest Self.
Ishvarapranidhana is part of the deep yoga philosophy which is not necessarily related to “on the mat” practice. It actually encompasses the whole concept of Karma Yoga. It is worth mentioning that Ishvarapranidhana has the most varied interpretations out of all the yamas and niyamas and is among the most misunderstood. In his Yoga Sutras, Patanjali speaks of Ishvarapranidhana as needed to become one with that greater Being. A very similar concept also comes up in the Yoga Upanishads, specifically the Shandilya Upanishad and the Darshana Upanishad. In these texts, the term Ishvara Pujita is the last of a 10-fold Niyama system. Puja is Sanskrit for worship, so in this context the focus is more on worship than surrender, but ultimately it comes down to the same idea.
Ishvarapranidhana is all about living in surrender, letting go, and looking beyond our limited sense of self. Life is a spiritual adventure!
Surrender has a connotation of “giving something up.” What is it that we are giving up? It is the notion of the personal self, giving itself up to the Divine Consciousness. Surrendering does not mean no action. There is action involved for sure! You are however not considering yourself as the “doer” of the action, it is rather the Divine Will acting through you … see it from the perspective that we are all like radio antennas with the capacity to channel of the Divine if we tune our stations to that channel. The kind of surrender we are talking about here comes from deep within your heart. It’s sincere. To be in a state of surrender is not to be powerless. When you surrender, you open yourself up to something much greater. When you are sincere about your ishvara pranidhana, you serve the Highest Consciousness and it is at the centre of your life.
In spiritual life, we are always on the path, and sometimes we sidetrack. Remembering ishvara pranidhana every single step of the way can help us to maintain a sense of purpose and direction in this funny life.
Some things you can do to help you to observe ishvarapranidhana and live in surrender in your daily life are:
1. Understand what Ishvara refers to and contemplate on what this means for you.
2. Cultivate a devotional attitude
3. Practice Karma Yoga
4. Give up self-limiting beliefs, attachments to things and relationships which have served their purpose in your life, and expectations
5. Make a conscious effort to detach from your ego identity
6. Read the Bhagavad Gita
7. Meditate more – experiences in meditation can help you to get in touch with the timeless divine and realize things through your very own experience such as not being the body/mind, which helps you to identify with Spirit rather than all the temporary layers around it.
8. Stay in extended savasana (corpse pose), this is is a wonderful part of your yoga practice to practice surrender in.
The human mind can be easily afflicted when not mastered. Much pain and suffering arises from being too much in the head – and the unconstructive thinking patterns, limiting beliefs, obsessions, compulsiveness, etc. that can come with that if we are not aware. Ishvarapranidhana helps you reframe your view of life and your goals. With ishvarapranidhana, we can invest our energy in striving for greater oneness. We let go of our selfish, egocentric ways of looking at life and the world around us. We are more focused on connecting with the whole than we are preoccupied with our ego’s agendas. We function as instruments of the Divine rather than individual actors. We face uncertainty with grace and faith rather than fear. We begin to see the bigger picture and surrender to the Divine Force driving the ever-changing flows of life.
Being in a state of surrender can feel relieving like a warm blanket over you, safely sheltered in the Supreme. Here, it is not a shelter of temporary nature like a home, knowledge and other comforts we shelter. It is rather an eternal, timeless shelter that is unchanging and absolute. It feels really warm and comforting to be divinely guided and cared for! The feeling in my heart that we are not alone and are a part of something so immense is a beautifully overwhelming mystical experience for me.
Living in surrender brings you a profound sense of peace in life. When you have faith in the Divine, you trust the unfolding of events as they are meant to happen. Because of being in that state of surrender, you trust that you will be guided through no matter what life presents you with.
You may have heard this one before: Let go, and let God. Ultimately, what we are letting go of is our limited sense of self! And, what better time than the autumn season to let go of all that no longer serves you, and surrender to the flows of life?
Thank you for tuning in to this monthly insights corner, and especially this entry as it is for now my last on this platform. I have very much enjoyed sharing yoga wisdoms and insights with you throughout the last two years.
With gratitude, love and surrender – farewell and be well!
Aldona
In this month’s yoga insight, we will be sharing with you an article on pranayama, covering it in context of the Hatha Yoga tradition, how it works, and why it’s fascinating.
The Sanskrit term pranayama means prana = life force, yama = retaining. Pranayama techniques are part of the Hatha Yoga tradition. We see it in the Hatha Yoga Pradipika from the 15th century for example. Pranayama exercises are varied and help you regulate the flow of life force energy throughout your being. The “retaining” comes from literally holding the breath. When we hold in the breath, the discontinuance between the inhalation and the exhalation can calm the cessations of the mind. The more we can extend it, the more we program our being to being in that state, and with practice we can learn how to be peaceful and in a meditative state while holding the breath in for prolonged periods of time (depending on what is best suited to each person) and be more in that yoga state: yoga citta nirodaha.
According to yoga philosophy, we have five koshas (“bodies”): annamayakosha (physical body), pranamayakosha (energy), manomayakosha (emotional mind), vijñānamayakosha (higher mind) and anandamayakosha (bliss). As you see, pranamayakosha is the second of these. It fills and envelops our physical body. Prana travels through nadis (energetic pathways), the yogis believe there are as many as 72,000 of them!
Every limb of yoga is an aspect of the whole and is interconnected with that whole.
Pranayama is the fourth limb of yoga as listed in the Yoga Sutras of Patanjali (which contains eight limbs in total). Throughout the second verse of this text, he addresses the advantages of pranayama practice particularly for concentration without going too deep into the philosophy of prana and its nature. He does address it as a preparatory practice needed to advance through the other limbs of yoga: pratyahara (withdrawal of the senses), dharana (concentration) and dhyana (meditation) and ultimately leading to samadhi (enlightenment).
When it comes to practice on the mat, pranayama can be integrated before and/or after the asana part of the class, but it can also be practiced on its own. It is also practiced as preparation for meditation. You can do pranayama any time of the day and choose from different techniques depending on what affects you would like to get from the practice. For example, nadi shodhana pranayama (the alternate nostril breathing) is great for balancing and calming the whole being, whereas surya bhedana pranayama (the Sun-piercing breath) is for solarizing, activating the system in a more dynamic and uplifting way.
Sometimes events happen in our lives in and by which stagnant energy creates blocks. This can make us feel imbalanced, tired, and confused. There are certain ways in which prana moves through our being, and when there is disharmony, we can apply pranayama techniques to redirect and/or centre the energy through the deep spine in between the ida (main left energetic channel) and pingala (main right energetic channel) and sushumna (main centre energetic channel). By practicing various ways of controlling the breath, sense-withdrawal is cultivated, and the rising of prana (Kundalini Shakti) energy in this case) towards the third eye is said to lead to enlightenment. By learning how to intentionally move and control our breath, we learn how to clear blocks which can often have great healing effects. Pranayama practice increases our vital life force energy and has many amazing benefits physiologically (for example: healthier heart rate, oxygen saturation and balancing of the nervous system); and also, mentally and emotionally as it has a clearing, purifying, balancing and liberating effect.
There exist pranayama’s for calming down, for energizing, for balancing, for cooling, for increasing inner heat, for preparing for meditation, and for healing, with some of their benefits often overlapping. Some pranayama’s are for example: Nadi Shodhana (“Alternate Nostril Breathing”), Ujjayi Pranayama (“Victorious Breath”), Surya Bhedana (“Sun-piercing Breath”), Chandra Bhedana (“Moon-piercing Breath”), Bhastrika (“Bellows Breath”), Kapalabhati (“Skull-shining Breath) and Brahmari (“Buzzing as a Bee”).
Practicing pranayama Increases and enhances the quantity and quality of prana flowing through your being, and clears your energetic channel, your chakras, your aura – expanding into clearing energy in your surroundings and your life! It makes you feel full of vital energy, healthy, and positively charged. It balances, harmonizes your mind, body, and spirit and connects them. It can intentionally be practiced to heal certain parts of our body which need more life force. And of course, it makes you more aware of your breath. Something your life depends on!
It’s a good idea to take up yoga gradually and establish your yoga practice.
Although pranayama’s are safe to practice on your own, it’s good to learn them properly and preferably under the guidance of a yoga instructor who can tell you what you need to know about the pranayama and assist you with the technique, making sure you are then headed in the right direction for building up your home practice.
I love pranayama because it is a powerful practice that brings me into presence and energizes me with pure beautiful life force, literally! It is true that it helps you to learn how to be more aware of the flow of energy through your body, and even direct it and regulate if you start making a stronger practice out of it. You get out of it what you put in!
What makes the nature of Prana a beautiful topic to be written about is its intangibility. Although it can be studied scientifically, the fascination around its original source is one that remains alive among many of us. Some esoteric notions of Prana look at Prana as vibrating consciousness – Shakti dancing around Shiva. If you are interested in studying the philosophy behind this in particular further, I would recommend you read The Doctrine of Vibration by Mark S.G. Dyczkowski (1987), a devoted scholar of Kashmiri Shaivism. However, to truly integrate knowledge in our lives, we need to put it into practice. Only then, when knowledge is wholesomely integrated, does it become wisdom. So, to learn more about prana, to refine your awareness of it and truly know prana: practice lots of pranayama! Close your eyes, feel the effects. Feel the different ways in which it manifests through sensations in your being – feel it as you take a deep, intentional breath in, perhaps a tingling up your spine, or as if there is a soft breeze moving inside you … do not limit your perception, be open to feel how it moves in your unique body, in your personal way. Your relationship with pranic energy is yours, and the better friends you become with it, the more you will also be able to align yourself harmoniously with your surroundings as you will learn to perceive energy better. I hope that by now you feel inspired to get started in becoming more intimate with your pranayama practice!
Thank you for tuning in! We hope this Yoga Insight on Pranayama has inspired you.
If you have any topics you would like to see an article written about, please feel free to send me an e-mail at aldona@saktiishayoga.academy
With Love,
Aldona
People are overall greatly interested in personal growth. It is one of the keywords that gets searched often on the Internet, and there are many different approaches which have been created and developed to fulfil that need. Personal growth and development can happen naturally in a way, but there are things you can do to create a conscious accelerated process. Among these things, is yoga. Other ones are approaches that focus on things like self-inquiry, psychotherapy, coaching etc. These can go hand in hand with yoga too. This article addresses how yoga and personal development go hand in hand, and the role of awareness in that process.
The original aim of yoga was not about the physical body. Yoga means union in Sanskrit, and the point of it was (and ultimately still is) to create union between our being (I, spirit) and the Absolute (Spirit) on all levels. The ancient Yogis of India considered the human physical body to be the soul’s vehicle. The idea of taking good care of it came out of a motivation for wanting to keep it healthy for as long as possible in order for them to grow spiritually (while living in the body).
The Yoga Sutras of Patanjali are the foundation of Hatha Yoga, which is presented as a path towards growth and samadhi (enlightenment). By walking the path of yoga, we increase our manifesting potential of developing on all levels of our being: physical, energetic, emotional, mental and spiritual. This makes it a very holistic form of personal development. If you read Patanjali’s Yoga Sutras, you will notice that only one yoga asana (posture) is mentioned, which is a meditation one. Having said this, we can connect the dots and realize asana is only an aspect of yoga, but not what it’s about at its core.
Practicing yoga makes us connect with our true selves, our true spiritual self, peeling off the layers of our ego and teaching us about parts of us we may not even have been aware of before. We notice we are getting in touch with this part when we start asking questions like “who am I really? and “what is the point of all of this?” A disconnection from this true spiritual self is part of what causes many people to internally suffer and act in disharmonious ways. Yoga practice is known to help many people who suffer from depression and anxiety. While every case is unique and complex, often depression comes from a disconnection from self, and anxiety from a lack of presence with the present moment (i.e., stressing about the past or the future). Often the first step to transformation is having awareness of something (and then being willing to do something about it if it is not serving us). You can consider all the personal developments and improvements that happen with the practice of yoga to be a byproduct of having gained a more refined sense of awareness. Body awareness is something that gets particularly refined through the practice of yoga. When we can be attuned to our bodies, it is easier to keep it healthy, because at the slightest perception of something off balance, we can address it instead of letting it be and allowing it to turn into disease. Hatha Yoga keeps your body toned, flexible and healthy, including glands which are responsible for your hormones, which are in turn responsible for your emotions and not only the way you feel but also for many crucial bodily processes! Hormonal imbalance is the cause of many diseases and practicing yoga increases hormonal balance. Also, because our posture naturally improves with yoga practice, we walk around in healthier alignment that is beneficial for the way our body functions overall and prevents injuries. Moreover, through this refined awareness we are also better able to recognize and work through our emotions, which at times can be heavy and have a negative impact on the body when left unaddressed. In the same way, the power of our thoughts is immense, and yoga helps us to also become more aware of the nature of our thoughts.
The mind can be our best friend, or our worst enemy. It is all relative. We learn in yoga that the mind is a tool, that we are not the mind. The mind is a part of us, and when we are not enslaved by its tricky ways of the ego, we can navigate through life in more constructive ways that serve both our spiritual evolution as well as the greater good. When we get to know our mind and emotions better, we begin to understand some of the driving forces behind our actions better. We can adapt our behavior for the better. The meditative aspect of yoga teaches us to still the mind. A healthy mind, just like a healthy body, requires relaxation. We all know stress is not good for you and it is considered the modern world’s #1 disease and it for a large part stems from a lack of relaxation. Yoga helps us to deal with and diminish stress in more constructive ways.
The philosophical aspect of yoga teaches us life values that help us live healthier, happier, more balanced and purposeful lives. When you look at the yamas (restraints) and niyamas (don’t restraints) we can see how they are like a wonderful interconnected formula for holistic personal development which is at the same time very much considering others in the process. It is a system that is whole and all inclusive, not a competitive ego trip (although it’s easy to fall into one of those, yoga teachers are not immune to this human characteristic). Why not practice yoga when it gifts you with so many things that make your life better by increasing mindfulness, helping you to connect with your true self and disidentify with the ego?
Let’s make a fun little list (which could definitely be made much longer!) of all the levels on which yoga cultivates your personal development. Physically, yoga increases your flexibility, muscle strength & tone, your respiration, vitality and energy. You become more athletic. It improves your circulatory health and metabolism and balances your hormone levels. Energetically, blocks are removed, you get more energy (prana = life force), you learn to explore energy and develop a refined awareness of it. Emotionally, you become more balanced as you learn to recognize and navigate through your emotions and also hormonal balance leads to emotional balance. Mentally, you become calmer, more peaceful and you gain awareness of the way your mind works. Overall, you are more relaxed, less stressful/anxious, more aware, and more connected. Spiritually, you learn to connect with your true self, and to disidentify with other ego parts of you – which are a part of the whole of your being but not WHO you are in ESSENCE (an infinite being!).
Now that we have roughly covered the ways in which yoga practice helps you to be healthy physically, emotionally, and mentally, let’s look at another aspect that yoga can bring to your life in a way that will help you in your path of personal development—the social aspect. Practising yoga can be done alone or in groups. Both have benefits. When you practice on your own, you practice time to connect with self, work on your discipline, feel your own energies and so forth. When you practice in groups, often it is in a setting of a yoga community or studio, where you meet others you can often connect with at a different level. It is an opportunity to meet like-minded people, and relate about things you may have up until that point you were all alone in. You can support each other in the sangha (spiritual community).
Is yoga suited for everybody? Yes and no. Yes, there are many different types of yoga and usually after some time of exploration people find something that suits them. No, some types of yoga are not suited for all, for example an advanced Ashtanga Yoga class might not be the best idea for someone to participate in who is recovering from severe injuries. If you are not interested in yoga, this doesn’t make you a bad person and it does not mean you are not interested in personal development. Yoga is not the only way to personally develop. However if you are here reading this, you probably are interested in yoga and you know that we as Saktiisha Yoga Academy do what we do because we believe that yoga is the best path to personal development J
Yoga is not about asana, yoga teaches how to live life with purpose. With yoga, we go from imbalance, weakness and stiffness to balance, strength, flexibility and stability. With yoga you empower yourself, learn to be patient and make wiser choices in life. Life becomes more meaningful. Yoga is something to make a lifelong practice out of. Yoga is both the means and the ends. There may be no end to personal growth, but it doesn’t mean we shouldn’t walk the path just because we don’t see its exact end point! The effort you invest in yoga is proportional to what you get out of it, like anything in life. The awesome thing about it is that nowadays there is so much yoga available, that all you need is you acting on your willingness to get started!
Excited? Check out the Saktiisha Yoga Academy trajectory you can follow under the trainings section on our website, and find there a complete path towards your personal development.
Thank you for tuning in, and until next time friends!
Namaste,
Aldona
Ahimsa stands for “non-violence” or “absence of injury” in Sanskrit. It is the first of the yamas (self-restraints) in Yoga from Patanjali’s Sutras, in which you find the foundations of yoga (made up by the eight limbs of yoga). With it being the very first yama, it is the foundation of all the other yamas and actually of our whole practice because it is rooted in love – the interconnectedness of all beings and things – union – which is ultimately the meaning of yoga. You can consider ahimsa a universal observance ahimsa in which the point is to always have the intention to be mindful of doing no harm in words, actions or thought.
The no harm principle is found in other spiritual traditions. For example, it is found in the famous golden rule in the Old Testament (from the Bible): Golden Rule: “Do unto others as you would like them to do to you.” (Luke 6:31). It is a fundamental virtue in Hinduism, Buddhism and Jainism. Moreover, there have been inspirational figures throughout history who promoted the principle of non-violence. For example, Martin Luther King Jr. with his leading peaceful American civil rights movement to counterfeit oppression, and Mahatma Gandhi, who said “nonviolence is our greatest walk of life.” Gandhi believed that the path of non-violence can lead us to Divine Truth. Among the great yogis in history, Swami Vivekananda particularly emphasized the value of honouring ahimsa.
For self-protection, sometimes aggression is necessary among creatures. When it comes to humans, they also sometimes bring violence (himsa). Suffering among people is often related to violence. Humans do not need to live like animals, humans can take care of each other (even some animals do this). It can be a big effort to move from animal tendencies o human ones, because selfishness is biologically deeply rooted within our nature. However, humans are divine. We have a great instrument: an intelligent mind with which we can consciously choose to not do harm, and to be loving instead. To honour ahimsa is one of humanity’s greatest duties (dharma).
Just like all the other yamas & niyamas, ahimsa is something that we can practice on and off the mat. Ahimsa begins with yourself (health, diet, thoughts), and it can be made simple, by starting off by setting an intention (sankalpa) to be loving in all thoughts, words, and actions throughout the day. Because these are the things that can cause harm when utilized in destructive ways. The Vedas even express the difference in ways of causing harm: kayaka (“of the hand,” referring to physical doings), vācaka (“expressive,” referring to words), and manasika (“of the mind,” referring to thoughts). Science comes in there where skeptics might doubt the power of thoughts. Negative thoughts create stress, which makes your body secrete cortisol, weakening your immune system. On the other hand, positive thoughts create happiness, and the secretion of dopamine – the feel-good hormone.
Ahimsa manifests in all the layers of your life: yourself, your relationships, your community, humanity and the planet There is an inner knowing (like in satyam – the second yama: truthfulness) that guides the observance of ahimsa. We know in our hearts when our intention is loving, and when it is not. Ahimsa and satyam go hand in hand. When we do not honour ahimsa we move away from truth. When we are aligned with truth, there is love and unity, there is a deeper relationship with ourselves and the world around us – harmonious relationships
There are so many ways you can practice ahimsa. Ahimsa goes as far as you are willing to take it, there are no limits when it comes to how much you can love. Here is a list of 15 ways to observe ahimsa in daily life:
In conclusion, there are a few things to remember when it comes to observing ahimsa. First of all, it is a work in progress! Be kind to yourself, make it a lifetime project. Changing habits takes time, patience and perseverance. Remember also the power of intention.
It’s easy to practice ahimsa when things are going well. When things get hard, when life hits you with an unexpected slap in the face, when a stranger is rude to you in the supermarket, when a partner is unfaithful, when someone cuts you off in traffic – can you still remember ahimsa?
It is when things get challenging that the practice truly begins. Great growth can potentially happen in these moments when you choose to be aware of your actions and choose to respond to situations consciously instead of impulsively react. This means that when something “happens” that triggers a part of you, you take a few moments of awareness and observe your inner reactions and consider the ways in which you can act from your Higher Self and respond rather than react.
Ahimsa manifests in all the layers of your life: yourself, your relationships, your community, humanity and the planet. To practice ahimsa is to remove all violence from our mind, body, and spirit. It is all about compassion, love, acceptance, kindness, and having an open heart. Pay attention to the subtleties of how you can make it manifest in daily life! Ahimsa serves our spiritual awakening because it also helps us to identify with what we are. It is a path towards unconditional love. To observe ahimsa is to extend to others the love we have within our hearts Ultimately, it comes from the love in your heart – the love that you ARE.
Thank you for tuning in to our saktiisha bimonthly articles of inspiration. May the power of loving awareness always be with you!
Aldona
There is something special about June 21st. This day marks the Summer solstice and is thereby the year’s longest day in Northern countries of the world. From a yogic point of view, the Summer solstice denotes the transition to dakshinayana (a Sanskrit term for the six-month period between Summer solstice and Winter solstice). This day is known as a special time of the year in which sadhanas (spiritual practices) receive extra support from Mother Earth. It is also International Yoga Day, which aims to raise awareness worldwide of the benefits Yoga. On June 21st, large Yoga events around the world are open and free to everybody. This year, Father’s Day also falls on June 21st. To top it off, there is a New Moon and a solar eclipse on this day. So much happening in just this one day! Now, having mentioned the extra special things about this day, this article is going to be focused on embracing the summer season from a yogic perspective. You will learn about specific yoga practices you can do, gain some insights from an Ayurvedic perspective, including changes you can bring to your diet during the warmer summer days, and also get some tips about things and activities you can consider implementing in your lifestyle.
As the seasons change at a macrocosmic level, our being also goes through the seasons at a microcosmic level. Our bodies adapt naturally. As above, so below. Still, there are things we can do to attune our microcosm to the macrocosm in order to bring harmonious balance.
In the summer season, it is ideal to do slower, calming practices, as well as practices that support your body’s self-regulation processes. With the days getting hotter, consider practicing gentle yoga flows with deep breathing, and yin yoga practices which you can really sink into and relax. Some yin yoga poses you can consider practicing in the summer are for example: anahatasana (the melting heart pose), lying down twists and shoulder stretches, and tadpole pose with twist. Because of the contemplative nature of yin yoga, the practice will give you an opportunity for introspection and surrendering your heart into full presence.
Grounding poses which are literally close to the ground are ideal, as the earth provides a cooling energy and stability. An example of such poses are: paschimottanasana (the seated forward fold), child’s pose (balasana), and kurmasana (turtle pose, which is a semi wide-legged forward fold).
Twists help to purify and flush out excess heat and tension from the entire abdominal area.
Twists such as ardha matsyendrasana (seated spinal twist) and reverse warrior poses or lunges with twists are great for cleansing the liver, keeping the digestive system healthy and the spine flexible – all particularly helpful if you have gone out partying 😉
Backbends are great for opening up the entire area after possibly being physically in a more inverted, crunched in the previous colder months of the year. Ustrasana (camel pose) is also great for opening up the chest and shoulders, and it also helps to regulate body temperature, along with bhujangasana (cobra pose) and matsyasana (fish pose). Chakrasana is a strong backbend will send a shot of energy through your entire being, and open your heart, readying you up for a great day out. Also. gomukhasana (cow face pose) is a shoulder opening pose which helps to increase your lung capacity and also open up the chest.
Inversions calm the mind and stimulate the parasympathetic nervous system, which creates calm feelings. Inversions such as sarvangasana (shoulder stand) vrischikasana (scorpion pose), and sirsasana (headstand) will challenge you into a new perspective and vitalize your body.
And remember always of course, about savasana in your garden, at the park, or the beach 😉
Sitali pranayama (the cooling breath) is particularly cooling, as reflected in its name. This is because the air (and prana, life force) is cooled down by the tongue through the technique employed in the practice. To practice this breathing exercise, you stick your tongue out and curl it in a semi tube-like form. Then, inhale slowly through the mouth keeping the tongue curled, and exhale through the nose.
In Yoga, the left side of the body is yin (passive, feminine, cold), and the right side of the body is yang (active, masculine, warm). Since in the summer the energy gets hot, we want to balance it out by engaging in cooling practices. Since the left nostril corresponds to the left, cooling side (and the left subtle energetic channel called ida nadi) breathing through this can decrease inner heat and be refreshing. Basically, to practice this, you close off the right nostril and breathe in and out through the left nostril for a count of 5-20 breaths. Chandra Bhedana pranayama (“the moon passing through” breath) is another breathing exercise which also activates ida nadi, and is more balanced than the one previously described. To practice it, inhale through your left nostril and exhale through the right one. You can do this for a few minutes. Start slow and gentle!
Sitkarin pranayama (the sipping or hissing breath) has similar effects to that of sitali pranayama. The effects are different in that it is not as cooling as sitali and the effects are deeper on your subtle body. To practice this breathing exercise, instead of curling the tongue, you let it float in your mouth, having the teeth lightly touch, so that when you inhale through the mouth you create a hissing sound. Exhale through the nose.
Also, with so much happening in the summer – family get togethers, parties, and other adventures, remember to meditate regularly to stay centered and connected to that peaceful place in your heart throughout it all.
The summer season corresponds to pitta (fire) dosha in Ayurveda (the other two being vata and kapha), because it is driven by the energy of the Sun, which is strongest in the summer. Pitta is characterized by heat and dryness, and it is responsible for your digestion and metabolism. When the temperatures rise, pitta can aggravate. Examples of how this is commonly manifested are: heartburn, ulcers, indigestion, skin rashes, sunburns, dehydration, hot-tempered attitudes, frustration and irritation. So, we want to balance this out by bringing in more cooling, calming energy, realizing that the aggravated pitta creates not only physical imbalance, but can also mentally and emotionally make us “fired up.” How to do this? Besides bringing adaptations to our yoga practice, we can implement changes into our diet and seasonal lifestyle.
In regards to your diet, it is recommended to eat lots of watery fruits and vegetables such as watermelons, melons, cucumbers, and fresh raw salads filled with leafy greens. To stay hydrated, consider drinking coconut water, aloe vera drinks, or electrolyte-filled water. Cooling and refreshing teas are a good idea, however it is best to avoid drinking ice-cold drinks as they disturb your digestion. Also, herbs that decrease pitta like mint, coriander, fennel, and cilantro, are some which you could consider making teas with, or adding to your salads. Three additional cooling elements to add are: cleansing bitters such as asparagus, kale, and rocket (which make the heart and small intestine stronger, as well as purify and cool your blood), astringents (which have a toning function and support the absorption of fluids), and healthy, natural sweets such as fruits (which balance the fire in your digestion). Have a big breakfast to energize you for the day, and keep dinner small and light. Avoid hot, spicy foods which are likely to aggravate your digestive fire. It is also best to avoid alcohol, vinegar, and fried foods. The main idea to follow is to eat light, easily digestible water-rich foods to keep you hydrated and cool.
Although many people feel called to work out intensely to “get that beach body,” it is best to exercise in a way that you do not overhear and deplete yourself. If you are a runner, choose to run in the cooler times of the day such as the early morning. To avoid overheating and sunburns, it’s best to not overexpose yourself to the Sun between 10AM and 2PM. In terms of clothing, wearing organic and cooling materials such as cotton, silk, and hemp will help keep your body cool – think: “breathable” clothing. Because the nighttime is cooler, during the summer it is all right for your wellbeing to go to bed after 11 pm, and if you can, sleep with the windows open. Using a natural moisturizer on your skin before you go to bed and in the morning to keep your skin hydrated. Overall, make sure to stay hydrated, and slow down.
Essential oils carry a certain energy, and during the summer season, rose oils can be your best friend because they are very soothing. You could consider using a rose massage oil, and include self-care massage sessions (abhyanga) to your routine, as massages will have a very calming effect on your whole being. Other sweet-smelling oils like jasmine, lavender, chamomile, and honeysuckle help to relax and balance pitta. Coconut and sunflower oils will also serve the purpose if it’s what’s available for you.
There’s more you can do. You can listen to gentle ambient music which feels soothing to your soul. You can also listen to or chant mantras. You can also spend quality time in nature, particularly near water (beach, river, canal, creek, lake etc.). Relax, and take it all in: the sound of the breeze, birds, or the crashing of the ocean waves on the shores, the pastel-coloured sky during sunset, and the cooling feel of the late-evening summer breeze.
Remember that the key to balance is moderation. Summer is typically a holiday season meant for having fun, relaxing, and enjoying yourself. It can work against us to get too fired up, so remember to stay cool – not only physically, keep also your mind, emotions, and spirit cool! Knowing that the intensity of the hot summer season can trigger our moods and make us short-tempered, easily dehydrated, and fired up, in this post I hope to have served you this summer by sharing a myriad of ways in which you can stay cool, healthy, balanced and joyful this summer. The summer solstice is a transition into the remainder of the year, with the Sun shining its light upon it, reminding us of the eternal light within our very selves. So let us remember, and celebrate this light within our hearts!
Thank you for tuning in, and may you all have a beautiful summer season.
Namaste,
Aldona
