Shubh raatri and good night or how to sleep

You see the first stars, moon is getting more and more bright...

 left and right, left and right...you are still awake, no more sheep to count, your partner/friend/roommate is snoring since hours. You know it, right?

Sleep is not a complicated state, when you were active during the day, doing your duty, whatever it is, you will sleep good, once your head will be on the pillow , the brain will switch off automatically. But often,  if the day is too busy, too much stress (positive or negative (yes, positive event also causes stress and you are getting overexcited) your mind is starting his play: thinking and thinking about what happen,  what could be happen if...or how it will be tomorrow. This is the favourite moment for your mind play. But, whatever your mind is going to do, you still have your duties tomorrow morning, so to sleep good is necessary for you.

You can always help yourself to sleep better.
Some advises maybe you know , it is universal: do not eat heavy food before sleeping. Heavy stomach=heavy mind=nightmares. Swamiji is saying  late supper makes the brain work,   Probably everybody experienced it. Second is -Sleep in fresh room. My mother teach me to open window for 10 minutes before and after sleeping. In cold season, open for 5 minutes. It is enough to exchange the oxygen and refresh the room to make it pure and cool. Remember the rule "warm feet, cool head". Cover proper your body, except of the head. Swami Sivananda, in his book "Health and hygiene", is saying it is unhygienic to cover the head because you will inhale the foul air exhaled by the lungs.

Hi is advising as well to sleep on the left side to make Pingala work efficiently  and digest the food (remember about it when you have a baby and you are choosing on which site she/he should sleep ). Avoid the nap during the day (only if your day is very active) .
Other helpers are: massage, Kirtan and Japa. It makes deep and sound sleep.


Do not go to sleep too late if it is not necessary. You have one body, which works for you every single moment, take care of it as it desserves.

Om Tat Sat

 

Quote from Swami Sivananda

"Knowledge of Atman or the Self is the greatest wealth" Analects of Swami Sivananda

This short and simple sentence hase two important messages:

1. Atman is the Self. You are nothing but the eternal soul, begining- and end-less. When you are saying "myself" , remember that you are refering to the Atman which is equal with Brahman, when you are saying "yourself" it is still Brahman. You are equal with everybody, and everybody is equal with you and the whole Universe.

2. The greatest aim of Yoga is not physical flexibility but the kKnowledge, which will lead you to the Self realization. All others steps in Yoga are only about helping you on this way.

Om Tat Sat

Rudraksha's mukhi and deities

 Each bead type is blessed by a God, or represents some particular Deity

. Let see the main connection between mukhi and Deities:

1 mukhi- is blessed by Lord Shiva, it is giving eternal bliss and moksha.

2 mukhi is related to Ardhnareeshwar, half Shiva half Parvati deity. This is the pemanent union of      female and male form.

3- three mukhi bead represents Lord Agni, the God of Fire

4- Brahma Dev is blessing the 4 mukhi bead. Four directions, 4 Brahma's head.

5 mukhis represents Shiva in Kalagni Rudra (the fierce Shiva's form) or Panch Mahadev (five headed  Shiva)

6- represents Kartikey , the son On Parvati and Shiva. Some represents Kartikey with six heads, as he  was raised by 6 mothers.

7 number hase lot of symbols: seven Martrikas (seven Mothers: Brahmi, Maheshvari, Kaumaari, Vaishanvee, Indranee, Chaamunda), 7 snakes (Anant, Karkat, Pundareek, Takshak, Vashoshiban, Karoash, Shankhchud), 7 sages Marichi, Atri, Angira, Pulatsya, Pulaha, Ritu, Vashishtha.

8 mukhi rudraksha is blessed by Lord Ganesh, who is removing all obstacles

9 mukhi are blessed by Mother Durga

10- Lord Vishnu and Yamraj

11- Shri Hanuman is represented in ekadash rudraksha, who wear it is getting the Hanuman's virtues

12 mukhi represents Surya Dev , the God of Sun

13 Kaamdev (Cupid) and Indra Dev

14 mukhi rudraksha is directly produced from Shiva's eyes. It is the controler of Ajna chakra

15 - it is blessed by Pashupati, Shiva as the Lord of animals

16 - dedicated to Lord Ram

17 represents Lord Vishvakarma, the expert in crafting and creativity

18 represents Bhumi , the Earth

19 represents Lord Vishnu whose abode is Kshersagar, the Ocean of milk

20- Brahm as trinity (Brahma, Vishnu, Shiva)

21- represents Kuber, the Lord of finances

all information is from Kamal Narayan Seetha's book "The power of rudraksha"


Om Tat sat

The power of rudraksha

Since long time I was interested by rudraksha beads. Forst time I saw it on tv and it was indian series. I started to ask myself what is this, what is the connection between religion and beads, what is about rudraksha as a plant, what is the point of wearing it.
                                                      
In Rishikesh I've got a book with the answers to all my questions. Kamal Narayan Seetha, a rudraksha therapist, author of "The power of rudraksha" explaining how does the bead is working. Beads have spiritual and curative properties. It is a herb which is good for several diseases.
What is  mukhi and which rudraksha is good for you, how to wear and how to check the authenticity of the bead, all this is in Seetha's book.

The most common are the beads with 4-6 mukhis. They are over 70% of all beads available in the market. Other 10% is for 2, 3, 7,8,9,10,1112,13,14 and 15 mukhis. Rudraksha with more then 15 mukhis are rare, but they exist. You can find even double bead Gaurishankar , or triple bead Trijuti, but it is very rare, and be carefull , be sure they are real. Some beads are growing like Siamese twins, another has one or more mukhi coming out, this is called Savar Rudraksha

 www.rudrablessings.com

In next articles I will describe different beads and their connection to hindu Gods

Disguised blessings

"Sufferings purify the soul. They burn up the gross material, sins and impurities. They give inner spiritual strength and develop the will-force, the power, the power of endurance. Hence sufferings are blessings in disguise" 
                        Swami Sivananda "Sadhana"- preface

"Sufferings are blessings- what a nonsense " you may think. "How suffering can be good? I'm not feeling blessed at all" It's very common and normal human reaction. We avoid pain and we are attracted by pleasant things. 
Why? We are thinking about it from body/emotions perspective. If we identify ourselves with body, with it well-being so of course we will avoid everything what can injure it. But...let think about suffer from the perspective of Soul. 
Soul is not suffering from physical pain, cold, loneliness. Soul is Soul in every moment. But as pure water mixed with mud  is getting dirty , Soul is getting impure if we let our lower nature to take control. So why we have to feel blessed?  

As sandpaper cleans the rust, as strong hit open coconut, the suffer cleans our soul from impurities as greed, pride, fear. Of course you can polish metal slowly with soft tissue, you can take a knife and start gently cut the coconut, you will reach your goal but it will take  more time, much more time and maybe the result will not be same.

There is a quote "What does not kill me makes me stronger" those words have very deep meaning. Swamiji said "it gives spiritual strength". If we can deal with problem, next time it will not make you suffer, we know how to act, it will be easier keep mind calm.

"Storms makes trees take deeper roots"- same meaning.

According to karma low  we are coming to this life with our personal karma which we will experience during our life. By suffering we burn our bad karma faster. We purify the Soul. It could be difficult to be happy in suffer , but we can try to stay neutral. Often we are thinking "i don't like it, how  can I be happy?", because we forget that between "happy-?-unhappy" there is also "neutral" state.  Just take this moment as it is. You have a chance to make your Soul  pure faster and you to be stronger. 

Om Tat Sat

Wholemeal eggless crepes. The easiest way for deliscious and healthy crepes

Wholemeal eggless crepes with home-made strawberry jam

Traditionaly we make crepes with white flour, eggs and milk. But there is easier and more healthy way to cook crepes: without eggs and with more nutrients. And it's still really yummy ! Don't think that healthy food is not tasty and tasty food is always unhealthy!

Ingredients:

Wholemeal flor, potato starch, milk, sugar if needed, oil to fry

Extra: jam, butter, honey, sugar, fruits, nuts....






Directions:

• In a bowl mix the flour and starch (use 60% of flour and 40% of starch) add sugar if you like more sweet.
• Gradually add milk. Mix proper until smooth
• Fry on a hot frying pan as simple crepes. 
• Keep hot. Serve with jam, fruits, honey or with whatever you like 

 Crepes are more dark because of flour and starch keeps the shape replacing the eggs. 

Version française ici

Karma

"The word "karma" from the sanscrit root 'kri' signifies action or deed, whether physical or mental (including thought).[...] Karma means not only action, but also the result of the action. the consequence is really not a separate thing, but is a part of the action. [...]
There is no such thing as a blind chance or accident. If your finite mind is not able to find the cause of an event, it does not mean that this is accidental. [...]

If there is an action, there must be a reaction. The reaction will be of equal force and of similar nature. Every thought. desire, imagination, sentiment cause reaction. Virtue brings its own reward; vice brings its own punishment. This is the law of reaction. God neither punishes the wicked nor rewards the virtuous. It is their own karma that brings reward and/or punishment. No one is to be blamed"

 Swami Vishnudevananda "Meditation and mantras"

In many languages there are the quotes about action and reaction ex. ''behave with others as you want them to behave with you"(original is from Bible , Luke 6.31). It is very commom thought, and everybody knows that if we are nice to our neighbours so they will be nice to us, if we will help them, they will be helpfull to us. But how many people know that this law concerns also our thoughts? It is not enough to smile to our neighbour if in our heart we wish to him something bad. Thought is powerfull as the action is.

Karma law is easy: good action, good word, good thought- good reward, bad thought, action or word- punishment. You can think that nobody knows our thoughts, of course word or action are hurting very easy other person, but our bad thought can hurt ourself later.

It is easier to get control on the body and words then on mental activity, but once we get control of the mind we dont need to worry about the body. Everything is starting from the thought.

Om Tat Sat

Sivananda Yoga in Cracow (Krakow) : Odrobina Dobrej Woli

If one day you visit Cracow and you are wondering where you can find Sivananda school with English speaking Teacher- here you have answer:

"Odrobina Dobrej Woli" it's exclusively yoga school with traditional Sivananda teachings: mantras, pranayamas, asanas and relaxation. For all levels: beginners, intermediate and advanced classes, yoga for pregnant woman. Kids are almost welcome!
School is situated in lovely and peaceful place near Rudawa river with lush greenery around.

                                                      Yoga for pregnant women

                                                

 

Incense and candles help to concentrate and forget daily problems during class

                                                           

     Piotr (Omkar)- certified Sivananda Yoga Acharya.

    Since 2012 Piotr is teaching in International Teachers Training Courses.

When to come :

Mon: 07:00 - 08:00 (morning starter for intermediate and advanced), 09:30 - 11:00 (yoga for pregnant woman), 19:00-20.30 (intermediate and beginners(

Tue: 18:00 - 20:00 (advanced class)

Wed: 18:00 - 19:30 (intermediate and beginners)

Thu: 19:00 - 20:30 (intermediate and beginners)

Fri: 07:00 - 08:00 (morning starter for intermediate and advanced), 09:30 - 11:00 (yoga for pregnant woman)

Sat: 10:00 - 11:30 (all levels) 

 If you have any question do not hesitate to call or to email.

for more details visit website:

Facebook page   https://www.facebook.com/odrobinadobrejwoli
Official website:    http://www.yoga.sivananda.org.pl
Adress: Krakow, ul. Zarudawie 11

Om Tat Sat

Surya Namaskar. Posture n. 12

Posture n. 12 is Namaskar position

Breathing: exhalation
Body: Hands together in front of the chest, body straight yet relaxed
Mantra:   ॐ भास्कराय नमः  Om Bhaskaraya Namaha
              (Prostration to  Him who is the cause of  lustre)

Gold is one of the the most wanted metal in the world. It's yellow, shinning and strong. Any associations? Yes, gold recalls us the Sun: warm and shiny. We decorate temples with gold, bride wears gold jeweleries, kings clothes, furnitures and plates were decorated with gold.
We want our prescious moments and people to shine! When somebody is happy we used to say "You are shining", "Your eyes are shining". And even Louis XIV, french king, absolute monarch were called Sun King, like Sun is essential to earth so he wanted to be essential to France!
We are always wondering to see the sunrise, to see the begining of the day. It's giving energy. Its very powerful time to do asanas, pranayamas or meditation.

Sources: asana photo: Complete Ilustrated Book of Yoga. Swami Vishnudevananada
             sunrise: private photo

 Om Tat Sat
            

Surya Namaskar. posture n. 11

Posture n. 11 is same as posture n.2 Urdhva-hastasana

Body: after padahastasana , first straight the knees, stretch the spine and arms forward  (keep arms and head in one line) then up.
Tips: do not bend the body back, only very flexible person can bend the lumbar spine. We practice surya namaskar in the beginning of the class to heat the body and make it more flexible for asanas, but its very easy to hurt the spine and muscles if we practise surya namaskar with force.

Breathing: inhalation

Mantra: ॐ अर्काय नमः (Om Arkaya Namaha)
              Prostration to Him who is fit to be worshipped

"The indivisible, absolute and conscious nature of the reality signifies that life on earth should be lived according to the rigid laws of dispassion towards external existence and active awareness of the Self as the unlimited being. (...) The good life which is in conformity with the nature of Truth should be therefore, free from the oppressions of hatred, lust, greed and falsehood in all their forms of manifestation. The righteous life should be lived with mental peace, self-restrain, absence of agitative activity, fortitude, faith in Truth and concentration of mental consciousness.

                                                    Sivananda, May 14 1962"

Sources:
 Mantra meaning source from http://yogibe.tumblr.com/post/37241386513/mer-ka-ba-the-12-mantras-for-surya-namaskar
text- Sivananda "A Great Guru and his Ideal Disciple"

Om Tat Sat

Surya namaskar. Posture n. 10

Posture number 10 is same as n. 3 Pada-hastasana

Body: Keep the palms on the floor, fingertips in one line with toes. Put second feet between the hands. If you need -bend the knees. Forehead touch the knees. The muscles of stomach are relaxed. Feel the stretching of the back.
Tips: in the beginning, when leg's stretching  is not enough to put  leg between hands with one movement, you can help yourself. In the moment when the feet stops to move, catch with hand your ankle and move the feet  forward till it will rich other feet.

Breathing: exhailing
Mantra: ओम ॐ सावित्रे नम: (Om Savitre Namaha)
              Prostration to Him who stimulates

"Savitre is known as the stimulator (...). Savitre is said to represent the sun before rising, stimulating and arousing man into waking activity, and Surya is said to represent the sun after sunrise, when activity begins. Therefore, in the tenth position, padahastasana, we salute Savitre to obtain the vivifying power of the sun" 

     Integral Yoga Studio http://integralyogastudio.com/SunMantras-bsy.doc

Om Tat Sat

 

Surya Namaskar. Posture n. 9

Posture n. 9 is same as posture n. 4 - Ashwa Sanchalanasana

Mantra: ॐ आदित्याय नमः (Om Adityaya Namaha)
               Prostration to Aditya's son.

Aditi- the mother of all Gods, the source of life.


Mixed action
Actions are of three kinds
Viz., good, bad and mixed.
Good Karmas make you a God in heaven;
Bad Karmas throw you in lower wombs;
Mixed actions give you a human birth.
If you rob a man and feed the poor,
It is a mixed action.
If you earn money by unlawful means
And build a temple or hospital,
This is a mixed action.
If you get money by cheating a man
And construct an Ashram for Sannyasins,
This is also a mixed action.

Swami Sivananda. Wisdom in humour

Surya Namaskar. Posture n. 8

Posture n. 8 Adho Mukha Svanasana

Body: Hips up, knees and arms are straight. Pull heels to the floor and chest towards the feets. Head down.

Breathing: Exhalation

Mantra:  ॐ मरीचये नम: (Om Marichaye Namaha)
              Prostration to Him who possesses rays

"Practising Surya Namaskar, facing the rising sun, in the early morning hours 
strengthens the eyes and removes all sorts of eye defects. It produces lustre in the practitioner's face and eyes. The practitioner will enjoy good eye-sight even in old age."

    Swami Sadasivananda Salutations to the sun "Sivananda Yoga Life" spring 2011

On the picture Swami Vishnudevananda from "Complete illustrated book of Yoga"

Surya Namaskar. Posture number 7

Posture n. 7 Bhujangasana- Cobra


Body: Put the feet flat on the floor; lift up the chest and the head. Open your chest by putting shoulder blades together. Four important points:
- elbows are band
- elbows are close to the body
- shoulders are pulled away from the ears
- heels together

Breathing: Inhalation
Mantra: ॐ हिरण्यगर्भः नमः
               Om Hiranyagarbhaya Namaha
               Prostration to Him who contains everything

Hiranyagarbha* means "golden egg", or something which contains everything, the beginning of everything. Sun is the symbol of  the universe, round shape is the symbol of  fullness, nothing is missing, the Sun is perfect in itself, as like your Self. As soon as you see the fullness of your True Nature you attain the Peace. Just like Surya* you are complete, all the knowledge, peace and bliss are inside, only because of Avidya*(ignorance) you identificate yourself with body, intelect, mind or emotions. It's not easy realise the Self , but it's possible. Swami Sivananda wrotes many many time - practice (sadhana*), constant practice (abhyasa*), even you are disapointed by your weakness, continue with little steps.

*Sanscrit dictionary:
Hiranyagarbha-हिरण्यगर्भ
Surya- सूर्य
Avidya- अविद्या
Sadhana-साधन
Abhyasa-अभ्यास

Om Tat Sat


Photos and material sources:
http://www.istockphoto.com/
Podręcznik dla Nauczycieli Jogi Sivanandy. Sivananda Ahram Yoga Camp, Val Morin Canada

Surya Namaskar. Posture number 6

Posture n. 6 is Ashtangasana

Body: Bend your knees, put them on the floor, make a deep curve in your lower back, put the chest and forehead on the mat. Keep your hips up, chest under the hands, the palms are in one line with arms.
Breathing: exhaile
Mantra:  ॐ पुष्णे नम: (Om Pushne Namaha)
              The nourisher of all
              Prostration to Him who nourishes all


This is one of the most obvious thing- Sun is the source of natural nourish: herbs, trees, flowers and then fruits and vegetables. More Sun- more sweetness in fruits, more colours in vegetables. Even single flower blossom will not open in the morning without sun rays. And obviously, with the nourish we begin the day, this is our physical and mental energy.

Om Tat Sat

Surya Namaskar. Posture n. 5

The fifth posture is Phalakasana


Body : Bring left foot back to the plank position. The body is in one straight line. Look between the hands.              Elbows are straight. 
Breathing : Hold
Mantra:  ॐ खगाय नमः  (Om Khagaaya Namaha)
                Stimulator of the senses
                Prostration to Him who moves in the sky

     

Eyes open when the sun rays touch the face. It is the most precious time to wake up. In Yoga the moment before the sunrise called Brahmamuhurta (Brahma period). Between 4 to 6 AM (depends of the season)  the nature is waking up, and this is the best time to do the Sadhana, the spiritual practise and best time to begin the day. 
       In the Christians monasteries, the monks start the day before 6 AM, in Islam, the first Al Salat ( صلوة)* - Al Soubh  is just before sunrise, the Buddhists monks start the meditation at 4 or 5 AM, and maybe you remember, your grandparents came to the filed when the sky had the first flashes of the rays.        
Naturaly, the day begins with the Sun.  


*the daily prayer 

Om Tat Sat

Surya Namaskar. Posture number 4

The fourth posture is Ashwa Sanchalanasana

Body: The palms stay in the same position as in Padahastasana. Bend left knee. Stretch right leg far backwards. Right foot place on the floor (exterior part touch the ground) as well as the right knee. Pull the loins to the ground. Left knee is between the arms. Look up. 

Breathing: Inhale

Mantra : ॐ भानवे नमः (Om Bhanave Namaha)
              The bestower of Beauty
              Prostration to Him who diffuses Light


"In the beginning God created the heaven and the earth. And the earth was without form, and void; and darkness was upon the face of the deep. And the Spirit of God moved upon the face of the waters.  And God said, Let there be light: and there was light. And God saw the light, and it was good; and God divided the light from the darkness" - according the Bible , the Light was created the second day, just after the earth. The universe is nothing without the light. Light is the knowledge. That's why latin words "fiat lux" often is used as motto in university* or schools. 
The knowledge that we are looking for is different: about us, the world, universe, animals, history etc...The knowledge is the key to better life- more we know (understand)  the world and the Self, easier to decide what to do, where to go. Nobody can confuse you. As long you have the light with you - you know the way, even somebody try to show the wrong way.  Trust your memory and your eyes. 


*for example in University of California

Hari Om Tat Sat

Surya namaskar. Posture number 3

The third position is Pada-hastasana

Body: Bend forward and touch the floor with your hands, fingertips in one line with toes. If you need -bend the knees. Forehead touch the knees. The muscles of stomack are relaxed. Feel the stretching of the back.

Breathing: exhailing

Mantra :  ॐ सूयाय नमः (Om Suryaya Namaha)
                 Prostration to Him who is the Guide of all


In the beginning of the life, this world for everybody is something new, unknown and sometimes it's still incomprehensible enigma. In new places we need somebody to guide us, to shaw the way, to explain how to live. Before the time when differents electronic systems  as gps, compass, or simple watch were discovered the humans used the sun position , the shadows during the day to designate the time, the geographical location and the direction when they need to go. The sun was the guide during the day, in the evening the guide is no more with us, so it was a clear sign that we need to take rest, no more activity, the body should accumulate the energy, the walk without the guide in the night can be dangerous.

Source: "Anathomy Of Hatha Yoga"- H. David Coulter
             "The complete Illustrated book of Yoga" Swami Vishnudevananda

Surya Namaskar. Posture number 2

In the previous post I had written about the general meaning of the sun salutation and the first position "Namaskar".

Next step in the Surya Namaskar is "Urdhva-hasta-asana"

Body:  The hands are on one line with the head. Stretch the body up to the top and back. Feel the muscles of your abdomen. Less tension in the upper limbs more stretching in the abdomen.


Breathing: inhalation

Mantra : ॐ रवये नमः  (Om Ravaye Namaha)
               Prostration to Him who is the cause of                      Change

The sun is the source of changing. Day, night, summer, winter, that's all is coming and going due to the sun position. Sun is changing the mood and activity, most of people is going out for a walk or visit friends when the sun is shining, they decide to do sport, they feel more energy and determination to do something.


The sun heating changes the nature. Groving of the trees, flowers, snow melt, greening of the leafs , all these is coming only when the sun rays are in the sky.

And what happen with people when the sun is hiding in the evening? The brain prepares the body to sleep by producing  the hormon that we call melatonina. Melatonina regulates the sleep-wake cycle. Light inhibit the production of melatonina and awake us up.

Hari Om Tat Sat

Source: "The complete Illustrated book of Yoga" Swami Vishnudevananda
              "Anathomy of Hatha Yoga" H. David Coulter
               www.harekrsna.de/surya/surya-names/html
             

Surya Namaskar and 12 names of the Sun

Every yoga classes begin with the sun salutation Surya Namaskar. It's a great heating exercise that prepares each part of our body to the series of asanas. Also it is recommended when you have no time for the full yoga class.
But Surya Namaskar it's not only the physical exercise, as every movement in yoga, it contains a deep philosophy. This knowledge makes that practise more consious and more precise.
Each position in sun salutation  corresponds to the 12 names of the Sun. One question that can come in our minde: Why it is the sun that we salute and not the moon, the water , the trees etc. The answer is simple- the sun is the life. Sun is coming in the morning , giving us the energy to continue the life, sun enlights the world for us, sun is heating us and the earth, thanks to the sun the trees, flowers, fruits ans vegetables growing and this is the only energy that gives also the vitamins! Thanks to the sun rays our organism is producing vitamin D that is very important for the human skeleton and the immune system. Also the lack of the light can cause one of the seasonal affective disorder (winter depression). Due to all  this factors we see that the sun is inseparable part of our life, that's why we are full of greet for his energy. In the old days , this exercise was the part of the spiritual practise.

We begin the cycle of explanation of 12 positions and the names of the sun.

Position Number 1 "Namaskar Position"

Breathing: Exhalation
Body: Hands together on the center of the chest. Body is streight yet relaxed.
Mantra :  ॐ मित्राय नम:  (om mitraya namaha).  Prostration To Him Who Is Affectionate to All. 


In the first mantra we call the sun our friend, Mitra means "friend"or "friendship". The sun is with us during the day, we are sad when in the morning no sun outside, we are not in good mood when the sky is grey we are missing the sun as we miss our good friend. 


Hari Om Tat Sat



Source: "The Complete Illustrated Book of Yoga" Swami Vishnudevananda
                http://www.harekrsna.de/surya/surya-names.htm