MAIDEN EXERCISE ROUTINE FOR SCHOOLS

AN AID TO DEVELOPING A HEALTHY BODY& A FOCUSED MIND FOR SUCCESS IN LIFE

INTRODUCTION

Physical exercises related to nature teachers is included as part of a class to reinforce the lesson of each particular teacher in nature. The physical exercises will also instill discipline and help students to develop physical well-being, focus and concentration of mind. These benefits are achieved by introducing student to the following; 1. Coordination of the breath with the postures, such as slow movements with slow, deep breathing should be practiced with the physical postures, 2. Holding of a posture for ten to twelve seconds for beginners and extending the holding time from thirty seconds to one minute as students become more skillful with the practice. The exercises combined with the breathing exercise help balance the subtle

energies within the body. Physical and breathing exercises included in the following pages are extracted from the following texts “Nadisuddhi Vyayamas Practicing Methods” and “Yoga Abhyasa” by His Holiness Sri Ganapati Sachchidananda Swamiji. Kriya yoga practices as per the Datta Kriya Yoga tradition. Yoga exercises (where necessary) are modified for children. Simple and easy mantras and prayers are included for daily practice. The mantras contain seed sounds which will help effect a positive change in the consciousness of the children. If the school encourages all children to chant the mantra it will create a positive environment for growth and studies at the school and within the community where it is practiced. The Grace of a Spiritual Master (Sadguru) ensures that students who regularly practice yoga will in time blossom into brilliant lights in this world. It is His Holiness Sri Ganapathy Sachchidananda’s wish that all persons should benefit from the teachings of Dattatreya through Nature Teachers, positive musical message videos, seed sounds and most important the practice of the moral and spiritual teachings and yoga exercises. There is no better time to start learning and practicing than as a child and the best place to start is in a school environment that is best suited to growth and accomplishments. I would like to express my sincere thanks to Sri Ganapathy Sachchidananda Swamiji (Appaji) for giving me the opportunity to present such a wonderful practice for schools. This book is a small offering at his lotus feet. May His blessings flow to all the teachers and student for success in life.

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DEDICATED TO THE LOTUS FEET OF HIS HOLINESS SRI SRI SRI GANAPATHY SACHCHIDANANDA SWAMIJI A MASTER PERFECTED IN THE ART OF YOGA

KRIYA YOGA (YOGA OF ACTION FOR SELF REALIZATION)

GYANA YOGA (YOGA OF KNOWLEDGE)

NADA YOGA (YOGA OF MUSIC)

BHAKTI YOGA (YOGA OF DEVOTION)

KARMA YOGA (YOGA OF ACTION IN SERVICE TO MANKIND)

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NOTE TO TEACHERS

The exercise routine is developed for a practice over a two (2) week period. Repetition of the exercise routine will help students remember the postures.

The physical exercises are related to the teachers of Nature (example Queen’s Pose, Goddess pose related to the Maiden). Once all the lessons learned from the Maiden are completed, teachers can divide the class into groups to present group exercise routines. The presentation of yoga exercises by groups within a class, encourages teamwork and enhances presentation skills of the students

Social and moral lessons are presented in the form of short stories and musical message saying (MMS) videos. These lessons help to demonstrate how to apply the lessons learned by Datta from the various teachers in nature to life. These stories and MMS videos are part of the curriculum that is developed for each of nature teachers (eg Maiden Curriculum for lessons learned from the Maiden)

The short stories and musical message saying (MMS) video weblinks are included to enhance and help reinforce positive behavior and attitudes of students.

The physical and breathing exercises are fun exercises which keep the body healthy, flexible and strong! The coordination of breath with movement will help bring balance and calm to students’ mind, the holding of poses for longer periods as students become comfortable with each pose, will allow for developing focus and concentration of mind. Teachers can use one exercise during the school day as a presence of mind exercise to bring quiet to a restless class.

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Students can keep a journal choosing a particular pose and write a few words that describe that pose. For example, Queen or Goddess may bring to mind thoughts of royalty, responsibility, fame, powers etc. Students can reflect on one word and write how they demonstrate that quality in their life. Or students can draw their Queen or Goddess and say who is the Queen or Goddess in their life and why.

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Acknowledgement

The first suggestion in 2010 of “why don’t you do a book on of Datta” softly spoken by Swami Dattananda (more fondly known by Trinidadians as Swami Datta Pada Renu) in a small room at the headquarters of Datta Peetham in Mysuru, was more of a command than a suggestion that has blossomed into much more than I could have ever imagined. The yoga routines developed for use with each of the lesson learned from the teachers of Lord Datta has been an effort over many years. The guidance of the has resulted in the culmination of a website, curriculum and associated yoga exercise routines. None of these works would have been possible without many good hearts and helping hands who gave selflessly in the journey. Family and friends have given of their time to provide some of the photos, proofread documents, help with the design of the web pages and give moral support and guidance. The management, staff, parents and students of the Pranavananda Educational Institute have been instrumental over the years providing; leadership in teaching techniques and needs of students, acquiring permissions from parents for use of photos of students and teachers have actively participated and included the curriculum (drama on lessons learned, yoga skits and physical education) into their class based assessments. I would like to express my thanks and gratitude to the parents of Pranavananda Educational Institute who willing gave consent for use of photos and videos of their children in this endeavor. Instructing classes at the Pranavananda Educational Institute has been a learning experience. I have to the best of my knowledge tried to capture some of those lessons learned from the students within the pages of the documents. Children love stories and activities but even more than that; I have found if those stories and exercises are explained in a context of their own personal development it is of greater interest and benefit to the students. These yoga routines are meant to enhance the physical, mental and emotional well- being of student. The exercises are meant to bring focus, stir thoughts and bring a sense of energy while maintaining an internal calm and balance in the youths. Once more with the grace of His Holiness Dr Sri Ganapathy Sacchidananda Swamiji may all benefit from the lessons and practices that was initiated by Lord Datta Himself.

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MAIDEN EXERCISE ROUTINE FOR SCHOOLS

MAIDEN EXERCISE ROUTINE FOR PRACTICE WHEN TEACHING LESSONS LEARNED FROM THE MAIDEN

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MAIDEN EXERCISE ROUTINE FOR SCHOOLS

CHANT THE PRAYER TO THE GURU AT THE START AND END OF A CLASS

Let children look at their hands and ask if they see lines. Tell them that their feet also have special lines. Let them examine the sole of their feet.

Explain to the children about the (i) special lines in the sole of the Guru’s Feet and (ii) the meaning of the lines through the Guru Paduka Shlokam and (iii) the Guru’s thoughts are always with God only his feet remain on the Earth so blessings from God flow through the feet of the Guru. This is reason why the feet of saints are considered as Holy.

We seek the blessings through prayer to the feet of the Guru to help us during our class and yoga practice.

GURU PADUKA SHLOKAM

OM Shree Bhoo-yu-ta Shree Hari Chih-ni-taa-bhyaam

A-gast-ya Ray-khaa-di-bhih Run-chi-taa-bhyaam

Ni-goo-da Beej-aak-sha-ra Mu-dri-taa-bhyaam

Na-mo Na-ma-ha Sad-gu-ru Paa-du-kaa-bhyaam

MEANING OF GURU PADUKA SHLOKAM

I bow to those sacred Sadguru padukas (feet of the Guru) on which are seen the lines symbolizing:

Hari the one who sustains the world,

Shree Devi, the one who bestows prosperity in the form of wealth and knowledge

Goddess of the Earth (Bhoo Devi) who is the support of living beings

Agastya (expert in medicinal herbs) and several other sacred and secret lines. ~ 2 ~

Exercise Routine for Students for Lessons Learned from the Maiden

1. Expanding into the Universe / Filling yourself with Light

We are all born with a Divine Fire in Us. Our effort should be to fan the flames of this

Divine Fire and fill the world with the Glow of its Goodness.

i. Stand in the Mountain. Feet firm on the Ground and Arms at your side. ii. Now slowly swing your arms from side to side, raise one heel at a time as you swing your arms. Raise your arms as you swing from side to side. iii. As you swing from side to side raising your arms, imagine you are expanding until you become the Universe.

The Sun, Moon and Stars are shining in You. You are a Brilliant

Light!

iv. Swing your arms from side to side slowly lowering your arms and bending forward as you swing. Don’t forget to raise alternate heels as you swing. v. As you bend forward imagine you are emptying yourself. All negative and bad qualities are dropping off.

Come to stillness! Hanging Down like a Rag Doll! You are completely empty and relaxed. Rest for a while.

Slowly start swinging back up. Raise arms over heads expanding into the universe with the sun, moon and stars shining in you.

You are a Brilliant Light shining and radiating your light. Swing your arms down to your side sprinkling your light with your fingers. Leave a Little Sparkle Wherever You Go.

Return to the Mountain pose.

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2. FORWARD BEND POSE ()

STEP 1: Stand in mountain with feet together and arms to the side.

STEP 2: Exhale completely. Then inhale raising hands upwards.

STEP 3: Exhale and bring hands behind your legs while bringing head towards your knees. Do not bend your knees. You can use your hands to bring your upper body closer to the knees.

Extend up through your tailbone and extend down through your body.

STEP 4: Hold your breath for 10 to 15 seconds. Then inhale and raise your upper body and arms.

STEP 5: Exhale and bring your arms to the side back in mountain position.

You can repeat the Forward Bend Pose two or three times. You can try to touch your legs with your cheeks.

Benefits: Strengthen the knees and thighs. Stretches the hips and hamstrings. Internal organs of abdomen are toned. Improves the flexibility of your back. Increases blood circulation and relieves tension. As you bend forward blood circulates in face and it becomes radiant and you may look younger.

Contraindications: Persons with heart problem, high blood pressure and slipped disc should not do this exercise.

https://www.youtube.com/watch?v=EqMozUhhlIY

If you cannot do the standing forward bend due to heart problem or high blood pressure, you can try the forward bend pose below.

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3. SIDE STRETCH POSE (Parshvottan )

STEP 1: Stand in the Mountain pose. STEP 2: Step right foot forward to square the hips. Left foot should turn out slightly.

STEP 3: Place your hands behind your back in prayer position or clasp your elbows behind your back. Roll your shoulders up and back opening up your chest.

STEP 4: Inhale and extend the spine upwards.

Hinge from the hips, bend forward half-way over the leg as you exhale. Keep the spine extended forward as your upper body moves towards the leg and thigh. Keep the back concave.

STEP 5: Inhale lift your chest up and extend your spine. Exhale bend forward at the hips half-way over your right leg (remember to keep the length in your spine as you fold forward).

As you bend keep the weight of your body on the ball of your right foot and on the back leg. This helps reduce pressure on the knees. Hold the pose for a few seconds (breathe normally).

STEP 5: Exhaling, release the hand and place on either side of the right foot.

STEP 8: Place hands on hips, inhale while you straighten your upper body.

Repeat the pose (steps 2 to 8) with left foot in front. https://www.youtube.com/watch?v=_m19RdGhsEc ~ 5 ~

4. SANTULANASANA (BALANCE POSE)

Let’s practice the Balancing Pose

STEP 1. Stand in the Mountain pose. Stand firmly with both feet on ground, hands at your side and looking forward. STEP 2: Inhale, shift weight on right leg. Next standing on the right leg, fold the left leg at the knee. The knee will face downwards and toes upward. Fold the leg as much as possible so the left heel is close to the buttock.

STEP 3: Catch hold the toes of the left foot with the left palm. Using the hand bring the left heel closer to the buttock. Extend upward from the top of the thighs, through your torso and head. Your upper body will be nice and tall.

STEP 4: Tighten the right hand, keeping all the fingers together. Slowly raise the tensed right arm up toward the sky. The palm is facing down as the arm is raised. Once the arm is full raised the hand faces forward.

STEP 5: Breathing normally, hold the pose for six to eight seconds. Keeping the tension in your arm and hand slowly lower the right arm. Then release the left leg and bring the left foot to the floor and left arm to your side.

STEP 6: You are now in the Mountain Pose

Repeat Steps 1 to 6, this time stand on your left leg and bend the right leg at the knee. Tense the left hand and raise the left hand. Repeat the alternate balancing postures four times.

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5. NATRAJASANA (LORD OF THE DANCE POSE)

STEP 1. Stand in the Mountain pose. Stand firmly with both feet on ground, hands at your side and looking forward. STEP 2: Inhale, shift weight onto your left leg. Next standing on the left leg, fold the right leg at the knee. The knee will face downwards and toes upward. Fold the leg as much as possible so the right heel is close to the buttock.

STEP 3: Catch hold the toes of the right leg with the right palm. Extend upward from the top of the thighs, through your torso and head. Your upper body will be nice and tall.

STEP 4: Tighten the left hand, keeping all the fingers together. Slowly raise the tensed left arm so the left arm is parallel to the ground with palm facing down. As you raise your left arm, use your right hand and extend the right leg so the thigh comes parallel to the ground as the right leg moves upward. To keep a nice posture, continue extending up through the torso and head.

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STEP 5: Breathing normally, hold the pose for six to eight seconds. Keeping the tension in your arm and hand slowly lower the left arm. Then release the right leg and bring the right foot to the floor and right arm to your side.

STEP 6: You are now in the Mountain Pose

Repeat Steps 1 to 6, this time stand on your right leg and bend the left leg at the knee. Tense the right hand and raise the right hand.

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6. GODDESS POSE - UTKATA KONASANA The Goddess Pose or fiery angle pose, is a pose to help you harness the forces of the universe while stretching and toning your lower body. This pose helps each of us connect to our inherent inner powerful feminine energy.

(i) Start with feet wide apart (one footstep away from each other). Use your heels as a pivot and turn your feet out, so your feet are at a forty-five (45°) degree angle. (ii) Come into a squat, keep your knee aligned with your feet, and lower your hips down toward the height of your knees. Inhale your arms (out to the sides) to shoulder height, palms facing forward.

(iii) Exhale and bend your elbows so your fingers point upwards with palms facing each other. Move your arms back opening the chest and bringing the shoulder blades together. Spread your fingertips wide and activate the muscles across your back.

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(iv) Engage your core muscles and elongate the spine. Extend up through the top of your head and down through your tailbone to make your spine long, keep

your muscles engaged.

Take three to four deep breaths in the stretch.

(v) To release the pose, inhale arms up while coming to a standing position. Exhale your arms down to your sides and relax.

PRECAUTION: Do not practice if you have the following:

Sustained a recent or chronic injury to the hips, knees, legs, or shoulders.

BENEFITS:

 Stretches your hips, groin, and chest.  Tones and strengthens the core muscles.  Strengthens the quadriceps and inner thigh muscles.  Heats the body and increases circulation.  Encourages downward flow of energy (apana vayu).

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7. STANDING WIDE-LEGGED FORWARD BEND POSE –

A powerful way to increase flexibility in your entire body is with the Standing Wide- Legged Forward Bend pose. Not only is it beneficial for the health of the physical body, but is also great for mental and emotional health, too. As an inversion, this pose can help boost your mood and calm your mind, making it a great pose for everyday practices.

i. Start in Mountain pose. Step your feet about one footstep length apart. Press all four corners of your feet equally into the ground, paying special attention to root down through the base of the big toe.

Keep your knees soft and extend your torso upwards. Inhale your hands out to the side and overhead, palms facing each other.

ii. As you exhale, begin to hinge forward from your hip joints, lengthen through the hips, back and head as bring your upper body parallel to the floor. Press back with the tailbone and you will feel your torso flatten like a tabletop. Feel your arms extending forward to the wall in front of you.

Spread your fingers like Stars. Imagine rays of star light shooting from your fingertips!

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iii. When your upper body is parallel with the floor. Use your fingertips to press firmly into the floor, hands directly below the shoulders. Straighten your arms so that they are parallel to your legs. Lift your gaze up slightly and take a few breaths here.

iv. Inhale up through the tailbone and down through the arms and hands. Start to walk your fingertips back towards your legs so that they are between your feet. On an exhale, bend your elbows and allow your torso and head to drop into a full forward bend.

v. Use the palms of your hands to press into the floor. Continue walking your hands back, fingers facing forward, until your upper arms are parallel with the

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floor. Breathe into your heart center, expanding the chest and shoulder blades (gently moving shoulder blades away from the ear). vi. Hold this pose for three to four breaths. When you’re ready to release, walk the hands forward so that they are under your shoulders and your torso is once again parallel with the floor. Inhale and lift up completely, exhale hands to hips. Return to Mountain pose.

Precaution: Do not practice if you have the following:

 Lower back pain or a lower back injury.  Sinus infection or congestion.

BENEFITS:

 Opens chest  Strengthens and tones legs and back  Stretches groins, hamstrings, and hips  Forward bend brings more blood to the head thus relieving headaches and mild back pain  Tones and cleanses abdominal organs  The front of the body is inward and protected by the back, thus promoting safety and security  The hands and feet are firmly grounded, and the head moves toward the earth. This posture allows you to draw strength from the earth.  Calms the mind and reduces anxiety  Reduces and relieves fatigue  Improves mild depression

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8. GARLAND POSE ()

i. Stand in the Mountain pose (). Step feet apart slightly wider than

shoulders. ii. You can keep your hands on your thighs. Start bending your knees slowly. Your toes will turn out a bit. The main idea is to keep the feet flat on the ground.

When you reach half-way (chair squat) you can breathe deeply into your belly.

iii. When you are ready, place the elbows and forearms on the inside of the knees. As you get into a full squat position with elbows against the knees you can bring your hand into a prayer position. Pressing your knees apart with your elbows as you sit your butt towards the floor.

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iv. Draw your shoulder back. Shoulder blades softening down your spine. Lift your heart towards your thumb and your thumb closer to your heart. Keep pressing your palms together even finding a line between your elbows and your wrist. Breathe in this position for a few moments. Get in some nice slow deep breaths. v. Coming out of the posture, push up on the feet with your core muscles. Place hands on the ground and extend legs up as in giraffe pose. Let your upper body just hang for a few moments or sway from side to side. Then with knees bent roll up one vertebra at a time and come to standing.

BENEFITS: Good for internal digestion, lower nervous system, lower pelvic area, strengthening and making your ham strings more flexible. https://www.youtube.com/watch?v=jL9GBnYjo_c

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9. SUPER GIRL / BOY POSE

i. Start on hands and knees in a tabletop position, with shoulders over the wrists and hips over the knees. The palm of your hands, knees, shin and top of feet

should be resting on the floor.

Place the weight of your body evenly through your shins, knees and hands. There should only be light weight on the knees and hands to reduce negative effects on the wrists and knees.

ii. Starting with your back parallel to the floor, shift your weight to your left hand and right leg. Inhale extending your right arm up and forward bringing it parallel to the floor. At the same time lift and extend the left leg until it is parallel to the floor. You are now in the Super Boy Pose!

SUPER GIRL AND SUPER BOY ARE HERE TO SAVE THE DAY!

Return to table position. Repeat step (iii) lifting the left arm and right leg.

BENEFITS: Super girl / boy pose is a powerful pose for the mind. Placing weight on opposite hand and feet increases focus and brings increased emotional balance and stability to the mind.

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10. BUTTERFLY POSE

As you are in the giraffe pose with hands hanging down, walk feet together and come into a squat position and place hands in prayer position. Then sit on floor to continue the next exercise, the Butterfly Pose.

STEP 1: Sit with your legs straight out in front of you

STEP 2: Bend your knees and bring the soles of your feet together

STEP 3: Holding your feet lower your knees to the ground.

STEP 4: Move your legs up and down like butterfly wings.

You can sit nice and tall, extending up through the top of your head and down through your tailbone.

Hold your feet with your hands while flapping your legs “butterfly wings”. This will help strengthen your lower back and make the legs more flexible.

Try a variation by placing your hands on the knees and flap your “butterfly wings”. Do you feel a difference?

BENEFITS:

i. Relieves lower back pain

ii. Helps alleviate knee and joint pain

iii. Enhances kidney and other lower excretory, reproductive organ functions.

You can sing ‘Wai Lana little yogis’ song, “We put our feet together with our wings out wide. Now we’re going to flutter like a little butterfly.”

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11. SAGE POSE - BHARADVAJASANA

Who is ?

Bharadvaja is one of the seven great . Every morning he would think about the Lord and visualize himself washing the lotus like feet of the Lord.

When Sri Raama went to the forest, he visited Sage Bharadvaja’s ashram. When the great saw him, his utensils fell from his hands. He was now an old man and he told Sri Raama, “I have been waiting all this time for you my Lord. You have blessed me today by coming and placing your holy feet in my ashram.”

Sri Raama was very humble and said, “My brother and I are forest dwellers without a place to stay, can we stay in your ashram?”

After visualizing washing the Lord’s feet for many years, finally Bharadvaja got the chance to wash the feet of his Lord in the form of Sri Raama.

SAGE POSE I – STEP BY STEP INSTRUCTION

i. Sit with both legs stretched out to the front. ii. Bend your left leg at the knee and place your left leg outside your left hip. The

sole of the left foot will face upward. iii. Fold your right leg at the knee and bring your right foot

between the left thigh and hip joint.

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iv. Place your left hand on the outside of your right knee (Note: the knee that is on top is held by the opposite hand). Inhale your right arm to shoulder height. v. Exhale turning your head, torso and right arm to the right. Bring your right hand behind you and reach for your right foot, hold the right big toe with your right hand. If your hand cannot reach your right foot, place your right hand behind you on the floor (close to your spine) with finger facing away from the body. vi. Inhale and lengthen through the spine. Gently move the shoulders apart to open the chest. Exhale and twist to the right, looking over the right shoulder on the exhale. Use your left hand and pull against the right knee. Your chest and shoulders will open. Take at least five (5) deep breaths holding this pose.

Remember to keep extending upward through the top of your head and press your tailbone down towards the floor.

vii. Inhale lengthen up through the spine, bring your right hand to shoulder height. As you exhale turn your body to the front. Unfold your legs and sit in staff pose (both legs extended to front with toes pointing up)

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Repeat the exercise with left leg folded and placed on thigh. Hold your left knee with the right hand and twist to the left on an exhale. https://www.youtube.com/watch?v=fe-ZuUmNANs

BENEFITS:

 Relieves lower back pain, neck pain and sciatica.  Relaxes and stretches the shoulder muscles.  Increases the flexibility and strengthens the spine, knee and waist joints.

Precautions:

Persons suffering from diarrhea, severe headache or high blood pressure should not attempt this pose. In conditions of insomnia or low blood pressure avoid this pose.

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12. QUEEN’S POSE - Sarvangasana is known as the mother of all yoga postures because the entire body is engaged when the asana is performed and greatly influences the functioning of all the body parts. Just as the mother is the harbinger of peace and harmony at home, similarly a regular practice of shoulder stand creates harmony in the nervous and endocrine system for a vibrant living.

In addition, Sarvangasana is learned before headstand. Although Sarvangasana can be performed independently of Sirsasana, the reverse is not usually encouraged, and this makes Sarvangasana indispensable, like a Mother or a Queen.

STEP 1: Lie flat on your back with legs extended and hands at your sides on the floor.

STEP 2: Bend your knees and bring your feet to the ground close to your body.

STEP 3: Push your legs off the ground and up in the air.

STEP 4: Place your hands on your lower back to support the back while your feet are raised.

Feel the movement of liquid flowing from your feet to your legs and thighs.

“What does it mean to have the weight on your shoulders?

What weight do you feel you are carrying at this time of your life?”

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STEP5: Slowly lower your legs to the floor. Bring your hands to your side and rest for a while.

The Counter Pose to the Shoulder Stand is the Fish Pose!

BENEFITS OF THE QUEEN’S POSE:  Enhances the functioning of the thyroid and parathyroid glands.  Increase blood circulation to the heart allowing optimal heart function and prevention of palpitations.  Increases the flow of blood and nutrients to the scalp.  Blood supply to neck and head is improved thus helping to relieve nasal congestion, common cold and headache.  Stronger Immune System. By staying inverted, the lymphatic system gets stimulated and boosts your immune system response.  Aids in digestion, free bowel motion and helps alleviate constipation.  Strengthens the neck, upper back and shoulders.  Relieves stress so you sleep better.

PRECAUTIONS WHEN PRACTICING THE QUEEN’S POSE:

 It is not recommended for persons with high blood pressure  During mensuration women should not practice this pose.  If you have neck or shoulder pain consult a doctor before you practice this pose.  There should be no strain on the head, eyes, ears or throat.

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What are some things you observe or know about fishes?

1. If you put too much food in a fish tank the water gets murky and may lead to the pollution of the water in the fish tank. Fishes do not eat too much, they control their appetite which results in excess food remaining in the tank. I must learn to be like the fish and control my appetite and not be greedy or eat too much.

2. Fishes live in water and never leave their home. I must remember my true nature of divine bliss and knowledge. I must never let anything take me away from my true nature of happiness and knowledge.

3. Fishes always keep their eyes open. They don’t blink. They are aware of their surrounding and can therefore move away quickly if they sense danger.

4. A mother fish will take her baby fish in her mouth to a safe place where it can feed. She protects the baby fish from the larger fishes who eat smaller fishes. In the same manner parents, teachers and elders protect young children. We must respect our parents, teacher and elders. We must speak to them with politeness and kind words.

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13. FISH POSE i. Lie flat on your back with your hand at your sides. Take a few breaths and relax.

Slide your arms and hands under your body with palms on the mat.

ii. Inhale and raise the head, shoulders, back and upper arms off the floor. Arch your back and raise your chest. Tilt your raised head backward and place the top of the head flat on the floor. Keep your eyes open wide! Be alert like a fish swimming in water!

iii. Return to position one (i) by lifting your head and resting the back of your head on the mat. Slide arms from under body. Place your arms on the side of the body with palms resting on the mat. Relax for a while.

You can do a variation of the pose by folding your legs to make a fish tail.

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STEPPED BREATHING WITH ADI

i. Sit comfortably with legs folded or sit on a chair with feet flat on the ground (mat). Keep your back, neck and head straight.

ii. Place the thumb at the base of the little finger. Fold the four fingers over the thumb, making a loose fist with both hands. iii. Place each fist on your thigh. iv. You will now take small three small breaths in a stepped manner. Then you will exhale in a stepped manner with three small exhalations. v. Breathe in (tummy expands) and hold the breath for a count of two. Take another small breath (rib cage expands) and hold the breath for a count of two. Inhale a third time (chest rises) and hold your breath for a count of four. vi. Breathe out (chest falls) and hold the breath for a count of two. Exhale a second time (ribs contract) and hold the breath for a count of two, now exhale completely all the air from your lungs (tummy contracts) and hold for a count of four. vii. Repeat the above stepped breathing exercise five or six times.

CONCENTRATE ON THE SOUND OF YOUR BREATH

After you complete six (6) rounds of the above exercise, close your eyes and inhale and exhale listening to the sound of the breath. Tilt your head back slightly, relax your jaw and place your tongue on the floor of your mouth, this will make the breath sound louder. Take slow, deep breaths. It is important to listen to the sound of the breath (SO as you inhale and HAM as you exhale).

You can practice this for two (2) minutes.

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There is a question that I need to ask myself, who am I?

Then we must try and find the answer to this question.

The answer to this question is in the breath. The sound of the breath is SOHAM, meaning I am That.

From the moment I am born, the first thing I do is breathe and this Soham sound comes.

Ham refers to I (from the word Aham meaning I).

So refers to That (from the word Saha meaning That).

I may think I am this body, mind and sense but these are like tools that I use to experience this world.

I am more than the body, mind and senses, I am a conscious being.

I am That light which shines and makes me see all things of this world.

If That Light which shows the world is turned off, then this world disappears. Just as in sleep.

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INTERNAL-EXTERNAL RETENTION OF BREATH - ANTAR-BAHIR KUMBHAKA

1. Sit with head neck and back in a straight line. With each hand, bend your index finger and place your thumb lightly on the fingernail. Place hands, palms facing up on your thighs.

Close your eyes and fix your concentration on the point between the eyebrow.

2. Close eyes and check that legs, abdomen, chest, shoulders and face muscles are relaxed. Extend up through the top of your head and down through your tailbone, thus elongating the spine.

3. Breathing sequence using both nostrils. Keep each sequence of breathing equal in duration.

a. Inhale while mentally chanting the mantra Om Draam Dattaya Namaha or counting to eight. As you inhale visualize the energy rising in the form of light energy from the base of your spine to the top of your head.

Hold your breath (Antar Kumbhakam) to a count of four.

b. Exhale while chanting the mantra Om Draam Dattaya Namaha or count to eight. As you exhale visualize the energy moving from the top of the head to the base of the spine. That Divine energy fills your body.

Hold your breath after complete exhalation (Bahir Kumbhakam), to a count of four. Feel yourself filled with the Light of Divine Consciousness.

Breathing should only be through your nostrils. Chant the mantra in the mind only.

Repeat the above breathing exercise for six (6) cycles. One cycle include inhalation, retention of your breath, exhalation and retention of the breath after exhalation.

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Benefits of Internal External Holding of Breath:

i. Internal retention of the breath results in increase in energy in the lungs. The energy then passes from the thumb (lung finger) to the index finger (large intestine) and increases the downward moving energy in the body and enhances excretory and reproductive functions of the body.

ii. External retention of the breath results in a build-up of carbon dioxide in the body. The body responds by increasing the circulation of blood to the brain, this activates the pituitary and hypothalamic centers. The energy to the head is enhanced which results in rejuvenation of the neurons of the cerebral cortex.

CONCENTRATION EXERCISE AFTER INTERNAL EXTERNAL RETENTION OF BREATH

Sit in a comfortable posture, close your eyes and breathe normally. Inhale positive thoughts and feelings and release negative thoughts and feelings.

Inhaling I know that I am a Child of the Divine Light. I am created by Divine Light. The Divine Light of Wisdom and Bliss fill every cell of my being from the top of my head to the tips of my fingers and toes.

Breathing out I release all feelings of anger, fear, depression, guilt, anxiety and stress. These thoughts and feelings come and go and are not permanent. They are related to the body consciousness.

I am not the body, I am not the mind, I am not the emotions. I am a child of Divine Light.

Repeat inhaling positive feelings and releasing negative thoughts and feelings.

After completing the above, practice the Divine Light Invocation below.

Inhaling I am a Child of Divine Light. I am a Created by Divine Light. I am Sustained by Divine Light.

“The Divine Light of Wisdom, Joy, Peace and Harmony fill every cell of my being from the top of my head to the tips of my fingers and the tips of my toes. Visualize the body as a glass container filled with the Divine Light of Consciousness.

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As you exhale, “The Divine Light of Bliss and Wisdom overflows my body container from the top of my head spiraling around me. I am surrounded by Divine Light; I am Protected by Divine Light. I am Ever-Growing into Divine Light.

This concentration exercise aims to make you aware that you are NOT the body. You are a Divine Light of Consciousness and that Divine Spark is not limited to the body. Repeat this Divine Light Invocation at least three times.

Native American Quote – Ponca Chief White Eagle When you are in doubt, be still and wait; When doubt on longer exists for you, then go forward with courage. So long as mists envelop you, be still; Be Still until the sunlight pours through and dispels the mists, as it surely will; Then act with courage.

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BREATHING TO HELP CLOSE OF YOUR SENSES, TAKING A TIME OUT

i. Sit comfortably with legs folded or sit on a chair with feet flat on the ground (mat). Keep your back, neck and head straight.

ii. Place the index fingers over each eye (see no evil), place the thumbs in each ear (hear no evil), use the little and ring fingers to keep lips closed (speak no evil).

iii. Inhale deeply, use middle fingers to press each nostril. Hold breath for four (4) seconds.

iv. Lift middle fingers from nostrils and exhale. Then take a deep breath and close nostrils and hold breath for four seconds. Repeat six times.

CONCENTRATE ON THE DOT AT THE CENTER OF A CIRCLE

You can draw three circles with a dot at the center and stick it on a wall. The dot should also be at eye level. After you complete six (6) rounds of the above exercise, look at a dot at the center of a circle. You can practice this for two (2) minutes. Then close your eyes, you will see the dot that was observed. With your eyes closed, keep your attention focused on the dot.

If the dot moves or gets smaller, move your attention so you always keep your attention focused on the dot.

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