Free Hatha Yoga Classes in Minnesota

Return of the free class!

Right now I am teaching a free class at MN Hindu Mandir every Saturday morning 8-9:30 a.m.

(suggested donation for the temple $5, but come no matter what!)

Classes include Asana, Pranayama, Mudra, Yoga Nidra, Mantra, and much more fun!

Mn Hindu Mandir Website

The free Tuesday class in Stillwater will be starting again next week and workshops are in the works...more details soon!

Jay Shiv Shakti

Shambavi Mudra, Why Do We Gaze at the Eyebrow Center?

After teaching at the mandir last week a student came up and asked, "Why do we gaze at the space in between the eyebrows when we chant Aum and during certain asana?"  So, I defer to the great Hatha Yoga Pradipika, Chapter 4 verses 36-38.

With internalized (one-pointed) awareness and external gaze unblinking, that verily is Shambhavi mudra, preserved in the Vedas.(36)

If the yogi remains with the chitta and prana absorbed in the internal gaze motionless, though looking, he is not seeing, it is indeed shambhavi mudra.  When it is given by the guru's blessing, the state of shoonyashoonya arises.  That is the real state of Shiva (consciousness).(37)


Shambhavi and kechari states, though there is a difference in the place of concentration or influence, both bring about ecstasy, absorption in void, in the experience of chit shukha or the pleasure of consciousness.(38)

Regular practice of Shambhavi is reputed to strengthen and stop the degeneration of the pineal gland, and because of this it is recommended for children eight onward to help with emotional development (under competent guidance of course).  When practiced, the calming effect is evident as it help to relieve mental strain and emotional stress.  It develops concentration and when taught by your Guruji, as said in the quote, can lead to the state of Shiva.

In Asana Pranayama Mudra Bandha  it says:

Shambhavi is the wife or consort of Shambhu and both are aspects of Shakti and Lord Shiva.  According to the tradition, Shambhu taught Shambhavi the practice of shambhavi mudra as a means of attaining higher awareness.  It is said that practicing this mudra will stir Shambhu and make him appear, meaning that it will induce higher states of consciousness within the practitioner.  The practice is also known as bhrumadhya drishti; bhru means 'eyebrow center' and drishti means 'gazing', hence this is the practice of eyebrow center gazing.


Jay Shiv Shakti

What is Hatha Yoga? Hatha Yoga and the Gunas

Ever been in a class where you swirl and curl to pounding disco music?  It feels like there's endless push ups, the music makes you feel like you're at a night club, and it's just one pose after another with the focus on the physical only.  They have Thievery Corporation bumping so loud you can't hear the mantra you are trying to repeat as you practice.

Or the flip side, you spend an hour and a half rolling around on the ground making noises.  You're not really sure when a traditional asana will be performed if ever.  You yawn again, and hope you can stay awake for the duration of the class.

I honestly can't remember the last time I had a teacher in the USA, besides the Yogacharyas I have studied with, teach Pranayama, Mudra, Bandha, Dharana, or anything outside of Asana.  Most teachers don't use Sanskrit, much less chant at the beginning of a class.  My Guruji has stressed the importance of chanting as part of a traditional sadhana, and as an easy way to balance out the mind, body, and gunas.

There is such a wide range of teachings in the West.  Some I consider very traditional and Yogic even if I don't necessarily appreciate the style and school of Yoga.  Others seem questionable at best, and then there's the classes I can't even call Yoga, it just seems so far from what I know it to be.  These are the classes where you leave feeling either lethargic, or so scattered that you can't think properly.  If you swirl and curl in your body your mind will swirl and curl as well!

Here's my standard for Hatha Yoga, my students in P-town will recognize the quote.

"The main objective of Hatha Yoga is to create an absolute balance of the integrating activities and processes of the physical body, mind, and energy.  When this balance is created the impulses generated give a call of awakening to the central channel (sushumna nadi) which is responsible for the evolution of human consciousness.  If Hatha Yoga is not used for this purpose, it's true objective is lost."

Swami Muktibodhananda

Now, apply this with your understanding of the Gunas!

Lots of movement and loud music- Rajasic practice that will lead to pain and suffering.
Little movement and effort- Tamasic practice that leads to cloudiness and lack of clarity.

A Sattwic practice is a balance of the two, and this will be different for every person relative to their Doshas and Gunas.  It's why I love to do my own practice every morning, and why I encourage my students to do more than classes.  We should all learn how to cultivate a balanced home practice that will help us to reach the true objective of Hatha Yoga.

Our Hatha practice should leave us in a state of equanimity, the goal of the practice is to cultivate Sattwa and evolve our human consciousness.

Jay Shiv Shakti

Nadi Shodhana Pranayama

The word nadi means channel and shodhana means cleansing or purification. Nadi Shodhana translates as the practice that purifies the energy channels of our body. While Nadi Shodhana is reputed to be a practice that can lead to spiritual awakening, it can also do amazing things for our mind and our body. It is recommended for those who are anxious, stressed, or engaged in mental work; and is a great way to end any Hatha Yoga session.

Hand Position:

Assume Nasagra Mudra by resting the index and middle finger of the right hand between the eyebrows, palm of the hand facing you. Both the hand and fingers should be relaxed. The ring finger is above the left nostril and the thumb is above the right. These two fingers will be used to control the flow of breath in the nostrils.

Nadi Shodhana Pranayama Technique:

Sit in a comfortable meditation position, with the spine straight. Begin to relax the whole body by closing the eyes. Begin yogic breathing until the breath becomes stable and even. Assume Nasagra Mudra with you right hand. Relax your left hand on the knee in Jnana or Chin Mudra. Close the right nostril with the thumb and inhale in through the left nostril. Count the length of the inhale, 1,2,3,4,5; until you reach your full yet comfortable inhalation. Do not strain. That will be the count that you maintain through your practice.

Close the left nostril with the ring finger, release the thumb from the right nostril, and exhale through the right nostril to the same count as inhale 5,4,3,2,1.

Next, inhale through the right nostril, counting as you did before. At the end of the inhale, plug the right nostril and exhale through the left continuing the counting.

This is one full round of Nadi Shodhana. Inhaling left, exhaling right, inhaling right, exhaling left, creates a full round. Start by doing 10 rounds at a time or for 5 minutes. Slowly increase the amount of time you practice by adding one more minute every one to two weeks if there is no strain.

Note: If you are unable to breathe through the nose or one sinus is clogged you will not be able to do the practice. The air has to move without obstruction to perform the Pranayama. To clean the sinus, perform Jala Neti, nasal cleansing with water. Neti pots can be purchased at most pharmacies and Indian groceries, and the procedure is simple to perform. Ask an experienced Yoga educator for further information on Jala Neti and the technique.

Timing:

Do not rush to lengthen of the inhale or exhale. After a week or two of practicing your count, you can begin to lengthen the ratio by one. Continue in this way increasing the count every few weeks until you reach 12:12. If there is ever any strain or discomfort reduce the count.

In the traditional Yoga texts there are numerous rules, regulations, and warnings for practicing Pranayamas. The most important point, found in every text, is to practice moderation and use common sense. Never strain, and never go beyond your capacity. The lungs are very delicate and can easily be damaged. Pranayamas also increase the flow and absorption of Prana, the life force-also known as Chi in Chinese medicine. This can have numerous effects on many different levels of our being. Anyone who is interested in dedicated study of Pranayamas or going beyond the beginning level of techniques should seek the guidance of a Guru or experienced Yoga educator. One should always practice under competent guidance, and never rush.

And, all the wonderful benefits:

Nadi Shodhana supplies the body with extra oxygen. With this extra oxygen, carbon dioxide is forced from the body and the blood is purified of impurities and toxins. The extra oxygen helps the brain to function at its best. A few minutes of practice will induce a deep state of relaxation and peace. It helps to relieve stress, bring mental clarity, and focus. It is a wonderful technique for people who are feeling stressed, anxious, or tired. It brings the Pranas into harmony and helps to balance Ida Nadi, the passive channel, and Pingala Nadi, the active channel. One of the central focuses of Hatha Yoga is to balance Ida and Pingala Nadi so that Prana can flow into the central channel, Sushumna Nadi, which leads to deep states of meditation and spiritual awakening.