Elephant Exercise Routine for Schools

ELEPHANT 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 yoga 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. ii

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 Elephant Pose related to the Elephant). Once all the lessons learned from the Deer 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 Elephant Curriculum for lessons learned from the Elephant)

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.

Students can keep a journal choosing a particular pose and write a few words that they describe that pose. For example, Elephant may bring to mind thoughts of good memory, strength, etc. Students can reflect on one word and write what actions in their lives are demonstrated by the word chosen. iv

Acknowledgement

The first suggestion in 2010 of “why don’t you do a book on Gurus 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 Guru 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.

ELEPHANT EXERCISE ROUTINE FOR SCHOOLS

ELEPHANT EXERCISE ROUTINE FOR PRACTICE WHEN TEACHING LESSONS LEARNED FROM THE ELEPHANT CHANT THE PRAYER TO THE GURU AT THE START AND END OF A CLASS OR EXERCISE ROUTINE

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.

Elephant Exercise Routine for Students

1. Three Part Deep Breathing Exercise

i. Stand up tall, in the Mountain, with feet firm on the ground and hands down to the side. ii. While inhaling (breathing in) raise your hands in front of you (with palms facing down). iii. Inhale a second time, this time open your arms out to the side (as if you are going to get a big hug) iv. Inhale a third time lifting arms right up (palms facing each other) v. Now EXHALE (breathe out) and lower your arms down to your side. vi. Stand in the Mountain.

Repeat the above exercise three or four time. As the kids inhale and raise their arms, they are using a three-part breath using the abdominal muscles, thorax and chest which allows deep breathing. While inhaling;

a. The abdomen expands up like a balloon b. The rib cage expands up and out c. The chest rises

This exercise helps children get more oxygen into the lungs and remove more carbon dioxide this purifying the blood and energising the body.

2. FORWARD BEND POSE (UTTANASANA)

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.

Precautions: 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 sitting forward bend pose below.

3. SIDE STRETCH POSE (Parshvottan Asana)

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

4. GARLAND TO BEAR POSE

i. Stand in the Mountain pose (Tadasana). 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.

iv. Draw your shoulder back. Shoulder blades softening down your spine. v. Lift your heart towards your thumb and your thumb closer to your heart. vi. 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. vii. Push up on the feet and with the help of your core muscles come into a chair squat. viii. Interlock your fingers and extend your arms rotating the hands so the palms of

your hands are facing forward. Take a few deep breaths in the Bear Pose.

CAN YOU GROWL LIKE A BEAR!

You can repeat the garland to bear pose about five to six times to strengthen your core muscles.

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

5. ELEPHANT POSE

Have you ever seen an elephant taking a bath? He likes to shower with his trunk.

Pretend you are a big dusty elephant who needs a shower.

STEP 1: Stand up, keep your feet about two feet apart and bring your hands together to make a nice long trunk.

Raise your trunk up high and make an elephant sound.

Reach your trunk out in front of you and get a banana.

STEP 2: Now bring your trunk down into the river. Swing your trunk from side to side as you suck in the water.

STEP 3: Okay lift your trunk up high leaning back slightly.

Spray yourself with fresh cool water. Doesn’t that feel good!

Take another shower. Fill your trunk with water from the river. Lift your trunk in the air and spray your dusty back.

STEP 4 : When you are finished washing your dusty back bring your hands down and shake your body dry.

6. SEATED FORWARD BEND

i. Sit up straight with your legs together, stretched out in front of you. Point the toes straight up towards the ceiling. Keep your shoulder relaxed with hands on the floor beside your body. Don’t place any weight on your hands. This is the Staff Pose. ii.Inhale, and stretch your arms up over your head. Following the direction of your hands, at the same time lengthen the entire spine upwards.

iii.Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down.

iv.If you can reach your feet, the ideal hand position is to wrap your index fingers around the big toes, with the thumbs resting on tops of the big toes.

v. If you cannot reach your feet, let your hands fall comfortably on top of the shins or thighs, or alongside the legs on the floor, or wherever they can comfortably rest.

vi. It is best to keep the back straight, although not rigid, and bend from the hip area. vii. Be sure to keep the feet together and toes pointed straight up towards the ceiling. viii. Once in position, with each inhale relax and on an exhale you can gently pull with the arms on the feet or legs, stretching the head more towards the feet and giving an additional stretch to the spine and backs of the legs.

9 ix. As you continue to hold the posture, relax as much as possible, especially in the shoulders and hips. With each exhale let your breath do the work - ideally the abdomen should fall closer toward the thighs, the chest toward the knees and the head towards the feet. x. Hold the posture for 30 seconds.

To come out of the seated forward bend, inhale and stretch your hands a little further forward, come up with a flat back stretching your arms and spine up as your body comes up. Exhale and relax the arms down.

Benefits :

 Stretches the hamstrings on the back of the legs  Stretches and lengthens the entire spine  Massages the internal organs, especially the digestive organs  Relieves digestive problems such as constipation  Relieves problems with sciatica  Invigorates the nervous system

Don’t do this exercise if you suffer with asthma, have diarrhea or back injury.

7. FULL DEER POSE

i. Hold the ankle of your left leg and fold your left foot to your side. ii. Bring the sole of right leg against the left knee.

Sit with your back neck and head in a straight line.

Sit nice and tall, extending up through the top of your head and down through the tail bone.

iii. Turn your upper body and face the knee of the right leg. Inhale and lift your hands overhead.

iv. Exhale and lower your hands (deer hooves) in front of you, lengthen through the spine. You are not trying to go too low you want to keep some height while lengthening through the spine.

v. Walk your hooves backwards to your right side to a point where there is a nice stretch in back. Look softly down like a deer. Hold for a few seconds.

Coming out of the Deer Pose

i. Walk hands to the front and sit up.

ii. Place your right hand on the floor for support and stretch out your right leg then your left leg.

Repeat with right foot folded to the side and the sole of left foot against right knee. Turn upper body to the left and walk hands backwards to the left. http://www.youtube.com/watch?v=UlH806woLnI

8. SAGE POSE I – BHARADVAJASANA

Who is Bharadvaja?

Bharadvaja is one of the seven great Rishis. 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 rishi 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.

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)

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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Just as Bharadvaja visualized washing the feet of the Lord and one day he finally got an opportunity to wash the Holy feet of Sri Raama. Visualization can be a powerful ally (friend) when practicing your poses.

Let's say you your hand cannot extend all the way, instead you can hold it behind your back. You want to do it, you understand the steps, but your body simply will not cooperate.

Visualization can help. Mentally rehearse the movements you want to do, imagining the muscles involved, how you will breathe, and how it will feel when both hands reach each other, and you can hold the hand or wrist.

Picture this every day, patiently, in detail, without pressure. One day, when you approach the pose as usual, your body will realize, “We know how to do this!” and your arms extend around your leg to your back. You can hold your wrist with the other hand. And you, too, will feel supremely happy.

TURTLE POSE (KURMASANA)

We have learned from the Fish, Moth, Deer and Elephant the need to control the sense organs. The mind becomes less reactive to distractions when you withdraw eyes, ears, nose, mouth and soft side of body, like a turtle withdrawing into its shell. You become quiet and centered.

As you move into the turtle pose do it one step at a time, then feel, then reflect on the movement and the sensation of the body. Respond to the body. Do not force the body into a position where it is not comfortable!

If the sense organs feel tense encourage them to soften. When the sensory organs are relaxed, you train your senses and mind to be calm and remain reflective and neutral.

When you can remain calm and reflective (neutral) in difficult circumstances you can assess your choices and respond to any situation with insight and conscious action rather than from emotional reactivity.

The Turtle is depicted as patient, for example in the story of the tortoise and hare. The turtle is resilient (flexibility), has strength and courage.

As with the Sage poses, you can use visualization to train the mind and body to extend itself a little further each time you practice the Turtle pose.

9. TURTLE POSE – KURMASANA (Option 1)

i. Sit with your legs out to the front, back neck and head straight. Place your hands on either side of your body in staff pose (Dandasana). Keep your shoulders relaxed. ii. Bend your legs at the knee and bring the soles of the feet together. iii. Inhale your arms up and extend your upper body through the top of the head. Exhale and bend forward at the hip. iv. Place the arms between and under each leg. As you bend forward bring your hand on the outside of leg and hold the ankle or feet. v. Let your head rest between the legs. Your forehead or chin should touch the floor; with the head hanging downwards.

You are like a turtle with all your senses drawn inside your shell. Breathe and relax

in this position.

vi. Coming out of the pose, inhale and lengthen the spine, lift your body and arms up. Exhale and return to staff pose (Dandasana).

You can repeat this pose three or four times.

TURTLE POSE – KURMASANA (Option 2)

i. To start with this, first sit in staff pose or Dandasana. ii. Now, spread out your legs so your feet are about 1 meter apart. iii. Bend your knees. Inhale and extend up through the top of your head. iv. Exhale and bend forward at the hip, slide your arms under the bent knees.

If you need to, roll slightly to one side and turn the arm under the opposite leg so the palm is facing up. Then roll to the other side and turn the opposite arm so the palm faces up.

v. Continue to move your arms across your legs till it reaches the back.

Keep in mind, do not put excessive pressure on yourself. It can be bad for your body parts.

vi. Now, slowly straighten your legs and use them to pull your shoulders towards the floor. vii. Bring the sole of the feet together. Your forehead or chin should touch the floor; with the head hanging downwards.

Hold this position for few seconds; and keep on breathing in and out. Repeat this pose

3-4 times as per your energy.

Benefits of Kurmasana:

 It has a very good effect on your spinal column and nervous system.  The abdominal part gets toned-up with this pose.  It strengthens your thighs, shoulders and hips by stretching those muscles.  One who regularly perform this posture, is always recharged and full of energy.  It is also good for those suffering from cervical disorders and back problems.  It helps elongate your spine, thus improves your posture and corrects the deformities.  Any tightness present in lumbar region is released with this pose.  With the practice of this pose, it makes your body flexible and toned up.  It is also good for healthy respiration.

Precautions for Kurmasana:

The person suffering from following disorders should NOT do Kurmasana;

 In case of Herniated discs, it should be avoided.  If there is strain in lower back muscles; then this posture should not be practiced as it can increase the damage.  Pregnant ladies should not practice Kurmasana.  During menstruation, Kurmasana yoga pose is not good.

INTUITIVE BREATH

Left nostril breathing stimulates the right-side brain function responsible for intuitive knowledge.

i. Sit with legs folded in a lotus position.

ii. With one hand touch the tips of the index finger and thumb. The other three fingers are extended. Place this hand on your thigh.

iii. Place the index and middle finger of the other hand at the center of the forehead. Use your thumb and ring fingers to open and close the right and left nostril.

iv. Inhale through the both nostrils. Hold the breath for four seconds.

v. Close the right nostril and exhale through the left nostril.

vi. This is one round of the breathing exercise.

Repeat this exercise (steps iv and v) six to ten (6-10) times. As you breathe and hold your breath, keep your attention on your heart center or between the eyebrows at the center of the forehead.

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.

CONCENTRATION EXERCISE ON TOUCH

As a concentration exercise a teacher or an adult can organize a variety of different fabric or textured material.

Let the children close their eyes and give one item at a time for touching.

Ask each person to write what type of material they felt and try to write or describe the texture of the materials provided and in the correct order that the materials were given to them.

This will help improve the sense of touch and memory improves as the student must remember the order each item was presented.