Krishnamacharya states this as one of the yamas in Yoga Makaranda. It is one of the elements of tapas in Kriya Yoga.

In Yoga practice we are seeking to gain control over the senses so control over food is an obvious requirement. We want to become sattvic. Over eating and eating the wrong kinds of food do not support this goal.

In the Yoga Sutra the obstacles to Yoga are stated in chapter 1 verse 30. The first obstacle is illness. The commentary states that;

‘Bodily disturbance and illness should be removed by wholesome and measured diet taken only after the food previously taken is digested. This is the sure way of killing illness.’

To support your practice of Yoga and cultivate good health begin with these two challenging but crucial practices.

1)   Measure your prtions of food and ensure you are not feeling full after the meal .

2)    Only eat at meal times.

The next blog post will continue this theme with what a Yoga practitioner is advised to eat and what to avoid.

The first thing I teach people in Yoga or in therapy work is
to breathe through the nose as I believe this to be a basic foundation of
health.

There are more than 20 known functions of the nose and nasal
cavity from a physical perspective, but there are three primary reasons to breathe
through your nose that render the external air harmonious for the respiratory
system.

1)     The incoming air is filtered.

2)     The air temperature is regulated.

3)     The moisture content is regulated.

From the Yoga viewpoint the subtle body behind the physical
system is of most importance. The Pranic sheath envelopes and rules over the
physical aspect.  There are also many subtle body functions of the nasal system.

A few important ones are:

1) The nostrils are a main site for the absorption of Prana which stimulates the master Prana
in the brain area and so exerts a regulatory effect over the five major Pranas that control the
body’s functions and so maintain health and vitality.

2) The health of the brain and the whole nervous system rely upon the efficient absorption of Prana
through the nostrils.

The common cold, the first symptoms of which often begin inthe head,
indicates a breakdown of immunity due to the connection between the
Pranic and physical sheaths being weakened.

It is recommended that you practice some asanas breathing
through the nostrils and regulated by ujjayi.

Follow asanas with 3 rounds of kapalabhati.

Practice pranayama for 10-15 minutes.

Ideally this should be done twice a day as a minimum to
maintain health.

Check at other times that you are breathing through your
nostrils.

If you are not familiar with these practices I recommend you find a teacher
who is competent to instruct in breath work and pranayama to assist you
in developing your practice.

For a more in-depth article on the Vinyasa Krama method of
practice see:

http://www.harmonyyoga.co.uk/2011/04/19/breath-of-yoga/

And on Asthma:

http://www.harmonyyoga.co.uk/2010/05/08/yoga-and-bronchial-asthma/

Breath well, it’s an infinite source of energy and vitality.

An opportunity to study with Dr. Ruth Gilmore, exemplary anatomy and physiology teacher. Ruth will cover the major bones and muscles of the body, their location and function and specifically how they can be utilized in various yoga postures. The respiratory and cardiovascular system will be included.  The course consists of 12 hours of lecture sessions with Ruth, incorporating hands-on work in the postures. The programme also includes Vinyasa Krama Yoga sessions, taught by Steve Brandon.

Cost: £135 per person. Non-residential.

Venue: Wells Museum, Cathedral Green, Wells, Somerset, BA5 2UE

For further information and to book, please email Steve or call 01749 677470

In this article, I’d like to explain the Ayurvedic perspective on the pre-dawn time and the healthy balance of activity and sleep.

The elements in our body and in the world are the same, the body is truely the child of Mother Earth. The rhythms of Nature effect our own rhythms. One of Ayurvedas recommendations is to harmonise our activities with the daily and seasonal cycles of Nature. The daily cycle of day and night establishes a rhythm of activity and rest for us.

Our blood chemistry affects our emotional and physical state. Modern medicine administers drugs based on this fact. But our mind states, our food and also our activities have a major input. The morning time is crucial to reset your body chemistry for a healthy, happy day; and life.

A surge of energy fills the atmosphere about 90 minutes before dawn. In summer you will often hear a ‘mini’ dawn chorus at this time. Then, half an hour before sunrise a second, stronger energy surge pervades the atmosphere and this sets body chemistry for living beings.

During the night waste matters are collected in the colon and bladder, including a quantity of waste gases. We should be up and have evacuated our bowels and bladder before this second phase resets our body chemistry. Otherwise these wastes pollute the bloodstream. This predawn time is called Amrit Bela in Sanskrit, nectar of life.

An ideal routine is:

Get up and empty your bowels and bladder. If this is not happening take some Triphala before bed.

Scrape your tongue and wash your mouth and face.

Do not eat or drink anything before dawn other than taking a glass of hot water (you may add some lime juice). Chemical stimulants like tea and coffee should definitely be avoided as they interfere with the natural reset of body chemistry. Tea pushes the waste charged gases upwards and interferes with the flow of apana.

Take a shower, practice Yoga, meditate and then have breakfast.

You will be calm, energised and focused ready for your day.

If you are going to bed late then slowly shift your sleep pattern by 15 minutes a week, going to bed earlier and getting up earlier. The most rejuvenating sleep time is 10pm to 2am so try to be sound asleep during this time. Staying up late increases tamas in the system and misses this crucial rejuvenating time.

Daytime is for activity, nightime is for rest. If you are dull during the day and can’t sleep at night then these rhythms are out of balance. A fulfilling happy day will lead to a contented nights rest. So do what you love with enthusiasm, and love what you do.

Sri Chinmoy

Life is a cycle of activity and rest, the daytime activity the domain of rajas and the nightime of tamas. There is a wonderful time of sattva, the ninety minutes before dawn. This is the ideal time for your Yoga practice and to experience the peace of meditation.

This precious time will best support your Yoga activities and will help you to build a reservoir of sattva. The sages of India, ancient and modern, have praised the pre-dawn time and explained the benefits of wisely making use of the sattvic, peaceful atmosphere that is manifesting at this time.

If you wish to rise early you need to go to bed early. If you currently go to bed late, then you could gradually change your retiring and rising times, fifteen minutes at a time until you are back in alignment with natures rhythms.

If you do not feel good in the morning then there are a few things that may need addressing. As Thoreau said, “Measure your health by your sympathy with the morning and the spring.”

“Get up early in the morning at 4am every day and have a bath in a great river. If that is not possible, have a bath in clean hot water.”

Sri T. Krishnamacharya (From Yoga Makaranda)

Just to let you know that Steve’s open Vinyasa Krama Yoga classes are due to resume on Wednesday 19th January 2011. For the new term, Steve will be adding an extra, shorter class on the same day. The dates and times are as follows:

Wednesdays

Session 1 (1 Hour)

This new, early class is a convenient time to enjoy a class after work, it
offers a wonderful transition between your working day and your evening.

Arrive home destressed and reenergised.  5:45-6:45 pm. Cost £4

Session 2 (1 hour 45 mins)

A longer and more comprehensive class to fully explore the possibilities of each asana sequence. Realise the full benefits of this unique system. 7:00-8:45pm. Cost £7

Class Dates for next term:

January 19th, 26th

February 2nd, 16th, 23rd

March 2nd, 16th, 23rd, 30th.

Wells Museum Conference Room
8 Cathedral Green, Wells, Somerset, BA5 2UE

Testimonials

How to book:

These are drop in sessions, so no need to book. However, to be sure of securing a place, or if you would like further information, do feel free to contact Steve on 01749 677470 or at steve@harmonyyoga.co.uk.

Remember, to stay updated on all classes, workshops, courses and events, please subscribe to this blog or to the Harmony Yoga newsletter.

Sri T. Krishnamacharya

Many years ago I did not pay any attention to my health. This changed drastically when I suddenly decided to become a vegetarian as I became averse to eating flesh. This came as a shock to my friends and workmates who assured me that I would become an anaemic, sickly wimp if I gave up meat, as there was no iron and protein in vegetables. (At the time I was living in New Zealand, a country with the highest per person meat consumption in the world). So I went and got some books on nutrition to check this out. Basically I found out that you can promote good health and longevity through diet, exercise and lifestyle.

Leslie Kenton was a great inspiration to me in the early nineties. Her book ‘Ultra Health’ said, ‘This is a book about wellness – that state of being where you feel great and look good – not illness and how to cure it.’ This has been my passion ever since. My interest in holistic health for body, mind, spirit and planet evetually led me to Yoga and Ayurveda.

The ancient Yogis developed the techniques of Yoga to ensure independent healthcare. In his book ‘Yoga Beneath the Surface’ Srivatsa Ramaswami says, ‘The yogi who was after “truth” and thence spiritual freedom, had to find ways and means to be free from ailments so that he could pursue his goal without let or hindrance. By following yama niyamas, he attempted to make complete peace with the external world. Since he sought freedom, he depended upon himself completely to take care of his health needs. He did not want to be dependent upon physicians, surgeons, or a regimen of pills, injections and Ayurvedic concoctions.’

So the asana system was developed with pranayama and meditation, which arose from a profound insight into nature and the human system. It is not surprising that many asanas are named after animals and aspects of nature.

You can practise all the yoga methods yourself to maintain perfect health. No therapist is involved in administering treatments. Of course a teacher trained in the therapeutic application of Yoga is required if you are unwell and at this stage doctors and medicine may be essential. AG Mohan says that Yoga therapy is a therapy without medicine, a surgery without tools.

Yoga, far from being an adjunct therapy or a bit of stretch and relax, is a complete independent healthcare system. To attain and maintain optimum health it is also required that diet and lifestyle recommendations according to Yoga are adhered to.

Please give some attention and priority to your daily practice and explore the possibilities that Yoga has to offer. As the saying goes, ‘If you don’t make time for health, you will have to make time for illness’.

May you have an auspicious journey. Shanti

These two postures should be part of a Yogis daily practice to receive the full benefits of being upside down. Viparita Karani affects both the physical and psychological state and this innovation of the ancient Yogi’s is a priceless aspect of the heritage of Yoga. It really is worthwhile to put some time into learning and practicing these postures.

Upside down postures are commonly termed inversions in western Yoga. As is the case with a number of Yoga postures and practices the English translations from Sanskrit do not convey the true significance of the posture. Viparita Karani means ‘opposite process’. Radically changing our perspective opens us to seeing the world in a new way and helps to transform the mind. The Yoga Sutras and the Upanishads indicate that the way we view ourselves and the world is incorrect. Yoga is a procedure to correct this fundamental error and headstand and shoulderstand symbolise this paradigm shift.

Placing our body physically in such a way that the effect of gravity is reversed offers numerous health benefits for the whole human system. Cardiovascular fitness is improved without raising the pulse or blood pressure. Enhanced venous return, improved cardiac output and toning, along with improved circulation to the legs are wonderful results of regular practice. Sirsasana also improves cerebral circulation preventing the changes that lead to senile dementia and strokes. The improved circulation to the entire system maintains the vitality of the cells and prevents premature aging. The senses are supplied with fresh blood enhancing their function. The respiratory function is improved and the nasal area is maintained in good health. All the internal organs are massaged and nourished by the flow of fresh blood. The nervous system, endocrine system and reproductive system all benefit from the practice. Sarvangasana means ‘all parts posture’, a posture that is beneficial to all parts of the body. Its English name shoulderstand, does not allude to the full significance of this position.

It is essential to stay in inversions for a minimum of five minutes to gain these benefits. It is necessary to follow a correct procedure of training under a competent teacher to prepare for and then practice and develop these asanas. Prepare correctly then gradually increase the time you stay in the postures. Include them in your daily practice.

Aim towards this goal initially. After appropriate preparation spend a few minutes in sarvangasana relaxing the legs, then practice sirsasana for five minutes, rest in savasana for two minutes then stay in sarvangasana for five minutes followed by counterposture. When you have mastered the core postures then you can proceed with the numerous vinyasas and also include bandhas for maximum benefits. There is not space in this short article to cover all the aspects and benefits of Viparita Karani. For further details you can refer to Srivatsa Ramaswami’s article and the appropriate sections in his books, Yoga For The Three Stages of Life and The Complete Book of Viny asa Yoga.

Our inherited reserve is given at birth so we can not alter that. We can work on the other two factors to improve our current condition.

The proper digestion and assimilation of food maintains our ojas. Eating wholesome food in harmony with our constitution and the season is important. Other supporting actions are healthy breathing habits, sufficient quality sleep and healthy, moderate sexual activity. These will all help to maintain ojas. Our diet and lifestyle are the first priority in maintaining our natural defences. A regular, appropriate Yoga practice including pranayama is crucial to give good circulation and correct flow and function of prana. These are the things to do to preserve and improve our reserve.

Avoiding actions that deplete our reserve is the other aspect of action. Incorrect diet and habits, lack of sleep and sleeping at the wrong times, excessive stress, overwork and excessive sexual activity are the actions to avoid.

Herbs and tonic foods can help to nourish ojas. Some examples are ghee, amla and ashwagandha. Herbs can also help to protect us from invading bacteria or viruses.There are three ways that they can do this. First there are herbs that disable the intruder such as elderberry included in our Organic Three Berry Tea. Other herbs can strengthen the cell walls preventing access to intruders. Echinacea is an example of this. Then there are herbs that stimulate the bodies immune response (they increase the white blood cell count) such as Andrographis. The first two are preventive to enhance our defenses and Andrographis is best taken at the first sign of symptoms.

Wishing you a healthy Autumn.