BEYOND ASANA - MEDITATION Manish Pole Founder: [email protected] www.21stCentury.yoga TABLE OF CONTENTS LEARNING OBJECTIVE .................................................................................................................................... 3 KEY CONCEPTS ............................................................................................................................................... 4 CONTENTS ...................................................................................................................................................... 5 Meditative Asanas ..................................................................................................................................... 5 Types of Meditation ................................................................................................................................... 8 Meditations covered in Beyond Asana Module ........................................................................................ 9 ASSIGNMENT ............................................................................................................................................... 10 SWADHYAY (SELF STUDY) ............................................................................................................................ 10 DISCLAIMER ................................................................................................................................................. 10 Confidential (Only for Members) | 21stCentury.yoga LEARNING OBJECTIVE In this module we will cover Meditation, as described in classical Yoga. We also explain the five different meditative asanas and the different types of meditative practices. We have also included meditations for you to enjoy and these include Gratitude Meditation, 108 OM chants Meditation, Yamas & Niyamas Meditation and Dynamic Meditation. By the end of this module you will have practiced the different meditations and will be able to lead any of the meditation practices covered in the module. Use these as the base for you to lead a Meditation, and with time and experience, you will find that you use your own words and style making it special and unique. Confidential (Only for Members) | 21stCentury.yoga KEY CONCEPTS The main premise of Meditation or Dhyan as it is known in classical Hatha Yoga is about setting your life in order so that your whole life becomes Meditative. This beautiful Practice allows you to experience the interconnectedness with every living thing. Confidential (Only for Members) | 21stCentury.yoga CONTENTS You may already know of Patanjali's Yog Sutras (eight-limbed system). These consist of Yama, Niyama, Asana, Pranayam, Pratyahar, Dharana, Dhyan and Samadhi. (we also have a module for the Beyond Asana - Yoga Sutras) Meditation is Dhyan, in the yogic context, it is being in a state of pure consciousness. Of course in the modern day, it is a great practice to find a little bit of quiet and peace from the daily scribbles of thought and chaos that goes on in our mind. I am sure you have heard the use of the term “monkey mind” in that context. When you are able to sit still in peace and the mind moves away from worldly noise, it starts to look inward, making a connection to your pure inner self. There are many techniques that can get you into that state of stillness which we will explore here. Before that however, it is important to understand that to be able to sit in meditation, in the classical yogic way, you will need to keep your back straight. It is said that all the asanas in Yoga exist primarily to help the Yogi develop the strength and flexibility to sit in one of the 5 classic meditative postures! Meditative Asanas To understand the meaning of Asana we again refer to the “Patanjali’s Yoga Sutras”; Asana is defined as “Sthiram Sukham Asanam” meaning “Steady Ease Asana”, meaning that one must be steady/ unmoving and at the same time at ease/ comfortable in Asana (also, sitting posture). And it is to be able to achieve this, the yoga asanas help. A Meditation pose needs to fulfil one main criterion – that your back should be kept straight! The Meditation poses generally lock the legs so that there is less loss of Energy (Prana) through your feet, whilst your hands are held in a Mudra to conserve Prana inside the body for the purpose of Meditation. There are five different Meditative Asanas. Siddhasana OR Siddhayoniasana (Adept/Accomplished pose) Siddhasana (for men) and Siddhayoniasana (for women) are the highest of the meditative postures. However, this is primarily for Yogis and renunciates. It is not advisable for family persons; since sitting for a long time on meditation in this pose daily may negate one’s sex drive – the same sexual energy is transmuted into meditational energy in Dhyaan. As a layman, always bear this in mind. What makes Siddhasana so special? Siddha means accomplished and refers to success in the yogic path. However just accomplishing this asana does not mean that you have become an accomplished yogi. This asana can be used instead of Padmasana because it is easier to practice and achieve. Classic Yoga texts speak highly of this asana as the most important of them all for Meditation. Confidential (Only for Members) | 21stCentury.yoga To practice this asana, Begin by sitting on the floor with your legs straight out in front of you and hands at your sides. Sit on a small cushion or blanket so that your hips are higher than your knees. Bend your left knee and bring your left heel close to your body by your groin area (touching the perineum). Bend your right knee and move it toward the front of the left ankle. From this position, lift your right foot and place it just above your left ankle. Bring your right heel into your groin area. This step should feel comfortable not forced. Slide the toes of your right foot into the space between the left calf muscles. This will help to keep your posture steady. See if you can pull up the left toes to tuck into the right thigh. Contra-Indications: The Siddhasana pose is generally safe for most fitness levels. However, if you have any knee, hip or sciatica issues, you should avoid this exercise. Additionally, if you have issues with your ankles, make sure you address any discomfort or limited range of motion when performing this pose. If you feel any pain, do one of the modifications. Ease into the pose and avoid forcing the position as you lower your knees to the floor. It is normal to feel a stretch in the inner thighs, hips, and groin area, but you should never feel pain. 2. Padmasana (Lotus pose) Padmasana is a classic Yoga Asana and is immediately identified with images of the Buddha, Agiyogi and other legendary Yogis throughout history! It’s also perhaps the first asana that comes to mind when one tries to imagine a Yogi. What makes Padmasana so special? Actually, more than the form of the pose; it is what Padmasana stands for that has defined it’s iconic status – the complete mastery over Body & Mind which Yogis are renowned for, and a certain Composure that we all aspire to! There are thousands of other asanas that we see all over Instagram, but nothing comes close to Padmasana if we were to attempt to encapsulate all of Yoga in a single posture. Significance of the Lotus in Eastern Philosophy The ‘Lotus’ symbolises Transcendence, growing deep from the dirt and mud, yet rising out of it to full bloom and beauty beyond the water. It is symbolic of our Seeking to transcend our basal nature in our Journey of Life. Hence the Lotus finds repeated allegorical reference in ancient Indian and far Eastern philosophical writings. To practice this asana, • Begin by sitting on the floor with your legs straight out in front of you and hands at your sides. Sit on a small cushion or blanket so that your hips are higher than your knees if you need to. • Bend your right knee and bring your right heel as close to your navel as possible. • Bend your left knee and cross it over the right leg, bring your left heel as close to the navel as possible. • From this position, your ankles will make an X shape and your heels (ideally) will be towards your navel. This step should feel comfortable not forced. • Straighten your back, your knees should be touching the ground. Confidential (Only for Members) | 21stCentury.yoga • If this is too hard, you can start with Ardha Padmasana, where you have only one heel touching the navel whilst the other is under your hip. Contra-Indications: If you have weak knees, be careful about doing Padmasana. You can take up Sukhasana if your knees continue to give you trouble. Here’s hoping most of you train yourself to take up Padmasana. Amongst Yogasanas, the two most beneficial I think are Padmasana and Sirsasana (headstand) – and it’s a view shared by the peerless ‘Father of modern yoga’ T Krishnamacharya! So there you have it, the Joy of sitting in Padmasana has INSPIRED countless yogis over the millennia – and hope it inspires you too! 3. Vajrasana (Thunderbolt pose) Vajrasana is one of the most popular meditative postures, being used for five thousand years. And when Buddha attained enlightenment, Vajrasana was called the “Indestructible seat.” As, the posture helps in absolute stillness inside-out. What is so special about Vajrasana? Vajrasana or Thunderbolt pose is considered to be the best sitting posture, for practicing breathing exercises and meditation. Besides, in India, a lot of people sit in this asana after eating their meals. This is a great posture for smooth digestion. To