Deerga Swaasam

(Deep Yogic Breathing)

Begin with an exhalation, slightly pulling in the abdomen. Than as you inhale expand the lower abdomen continuing up to expand the ribs and then finally the upper chest utilizing the diaphragm.  As you exhale release the collar bones, chest, pull the ribs in and finally pull the belly in to complete the exhalation.  Once you have the mechanics down you will find your concentration will move to the smooth movement of the breath filling the lungs to capacity and emptying them thoroughly, enabling you to super charge the system with up to seven times as much oxygen, as in the normal breath.  It is the foundation of all the breathing practices, calming the mind and preparing the body for meditation. 

I was reminded of one of the benefits of this breath when one of my students told me how she took her blood pressure then practiced this for 10 minutes. Taking her blood pressure again revealed it had dropped 20 points!

Pratipaksha Bhavana

(Opposite Cultivation)

“Holding onto anger is like drinking poison and expecting the other person to die.”  Quote unknown

I love this practice especially when a negative habitual thought pattern, image or action affects my emotional or physical body or prevents me from doing something in my life.

Practice to train and control the mind by bringing in opposite thoughts, images or actions to the negative.

In a quiet moment, choose a positive/uplifting image, thought or situation (which brings a smile to your face).  When the negative thought, image or action comes up, immediately replace it with your chosen thought image or picture. Keep doing it over and over until it happens organically. Consistency is key.

Tratak (Tratakam)

Concentrated Gazing

Steady gaze on a visual form without blinking.  Examples: Flame of a candle, rose, crystal or picture of a beloved saint, as long as it is uplifting to you.  Place the object at eye level, with the eyes not very wide open and with a soft gaze.  With a candle flame, gaze at the middle portion of the flame just above the wick without blining, for as long as you can without strain.  If the eyes sting or tear up, close the eyes and visualize the flame or see if the subtle form manifests in front of the closed eyes.  When the flame disappears, open the eyes again.  If thought interfere, le them be associated with your object.  If gazing at a flame, observe the different colors in the flame, see its brightness and how the flame gently flickers.  By putting the mind on the idea behind the object, you will be able to gaze longer.  tratak steadies the mind and improves the power of concentration and can bring the mind to a one pointed focus.

Yoga/Meditation Practices