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) iii 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. v vi 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. 2 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.