Nada Yoga: Hearing the Cosmic Vibrations

​Nada yoga is an ancient Indian metaphysical system. It is equally a philosophical system, a medicine, and a form of yoga. The system’s theoretical and practical aspects are based on the premise that the entire cosmos and all that exists in the cosmos, including human beings, consists of sound vibrations, called nada. This concept holds that it is the sound energy in motion rather than of matter and particles which form the building blocks of the cosmos.

Nada yoga is also a reverential way to approach and respond to sound. In this context, sound [and] music carry a spiritual weight more meaningful, respectively, than what sensory properties normally provide. Sound and music are considered to play a potential medium/intermediary role to achieve a deeper unity with both the outer and inner cosmos.

The Nada yoga system divides music into two categories: internal music, anahata, and external music, ahata. While the external music is conveyed to consciousness via sensory organs in the form of the ears, in which mechanical energy is converted to electrochemical energy and then transformed in the brain to sensations of sound, it is the anahata chakra, which is considered responsible for the reception of the internal music, but not in the way of a normal sensory organ.
The anahata concept refers to one’s own personal sound vibrations, which are thought to be so closely associated with one’s self and the Self that a person can not share their anahata with another human being. 
In other words, this inner sound is sacred and once reached will open the practitioner’s chakras, which ultimately will unite the body to the divine/cosmos.
With continued sounds, a focused mind and controlled breath, the individual can, according to nada yoga, “listen in on” their own anahata, their own “inner sound”, which can take up to nine different forms. Such a process of inner awareness and sensitivity leads to increased self-recollectedness and finally to awakening.

To concentrate on this inner sound as a support for meditation is very helpful to tame the mind, and when it has been clearly recognized, used for self-recollectedness in outer life as well. Eventually, it can be experienced as penetrating all matter and indeed vibrates eternally throughout the Creation.

Pilates: Explained and Mat Based Exercises

Pilates refers to a set of nearly 500 exercises developed by an American fitness trainer Joseph Pilates so as to help people maintain their fitness level.

These exercises are inspired mainly by yoga. These are also inspired by ballet and callisthenics. It improves body flexibility, strength and balance. These also help in improving muscular and postural strength.

These are not as easy as they seem. They demand concentration and focus as you are required to perform various degrees and range of motion. Each and every exercise has a well-defined placement of body, rhythm and breathing pattern. Hence, although they are nice and beneficial but at the same time are challenging.

Ok, I got that!

 

But how often should I perform?

In order to get the maximum out of these exercises, you should consider doing them at least 2-3 times a week. After going for about 4-6 weeks, you can begin to notice changes in your body language (hopefully) and posture. Each one should have 10-20 repetitions and the whole workout ranges from 45-90 minutes.

 

And where should I perform them?

These can be performed at specialised Pilates studios or community centres or you can even do it at your home.

 

Do I also need some sort of equipment?

These are basically of 2 types:

Pilates Mat Exercises: These require no equipment and are performed by just lying, sitting or standing on a mat.

Pilates Equipment Exercises: These require some specific types of equipment to perform the exercises and strengthening of muscles are based on applying resistance to the muscles to bear it and hence strengthening them.

Here we are going to discuss mat based (Equipment based would be dealt in next article on Pilates).

 

Some Mat Based Exercises:

Depending upon levels of an individual there are basically 3 degrees of exercises and some of them are listed below:

1. Beginner Level:

Hundreds: 

Spine Stretch:

Chest Lift: 

Pelvic Curl: 

 

2. Intermediate Level:

Hamstring Pull:

 

Spine Twist:

 

Open-leg rocker:

 

Front Support:

 

3. Advanced Level:

Corkscrew:

 

Scissors:

 

Jack-knife:

 

Rocking:

 

Leg pull front:

 

A Couple of Precautions

Although the above-mentioned exercises seem easier to perform but here are some precautions that you should follow to avoid some injury (especially if you are performing on your own):

1. Don’t go for advanced ones directly. It is strongly recommended that you should first be well versed with the previous ones.
2. Consider visiting your doctor and consult him if you are pregnant or above 40 years of age or already having some medical issues. These exercises require concentration and are challenging.

Yep, that’s all. Enjoy the exercises and be healthy and hale!

Breathing Exercise

What is pranayama (yogic breathing)?

Your body is like the wick of a candle and the mind is like the glow all around it. ‘Prana’ is the vital energy needed by our physical and subtle layers, without which the body would perish. It is the prana or life force in us that nourishes the mind and keeps the body alive. ‘Prana’ refers to the universal life force and ‘Ayama’ means to regulate or lengthen. Pranayama means working in the dimension of prana.

Understanding prana

The prana creates an aura around the body. It flows through thousands of subtle energy channels called ‘nadis’ and energy centers called ‘chakras’. The quantity and quality of prana and the way it flows through the nadis and chakras determines one’s state of mind. If the prana level is high and its flow is continuous, smooth and steady, the mind remains calm, positive and enthusiastic. However, due to lack of knowledge and attention to one’s breath, the nadis and chakras in the average person may be partially or fully blocked leading to jerky and broken flow. As a result, one experiences increased worries, fear, uncertainty, tensions, conflict and other negative qualities. Every problem first generates in the subtle and then surfaces on the physical level. Sickness shows up in your prana (Pranic Body) much before you get sick physically.

Benefits of regular practice of pranayama

• Increases and enhances the quantity and quality of prana
• Clears blocked nadis and chakras.Clears the whole energy around you, expands your aura and heightens the spirit
• Makes one energetic, enthusiastic and positive
• Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong. It brings clarity to the mind and good health to the body

4 Types of pranayama and their application

The ancient sages of India realized some breathing techniques which are simple to practice and brought great relaxation to the body and mind. These breathing techniques can be practiced with ease and at any time of the day on an empty stomach:

1. Is your mind buzzing with activity? Can’t stop thinking about what someone said about you? Find a quiet corner and try the Bhramari pranayama (Bee breath) to apply brakes in the buzzing mind. This breathing technique is a boon for those with hypertension. 
2. Among the breathing techniques, Kapal Bhati pranayama (Skull Shining breathing technique) is considered the most important and effective for detoxifying the body and clearing the energy channels.
3. Low energy levels? Three rounds of Bhastrika pranayama (Bellow breath) will get your energy levels soaring!
4. Can’t concentrate on the task at hand? Try nine rounds of Nadi Shodhan pranayama (Alternate nostril breathing technique) followed by a short 10-minute meditation. Nadi Shodhan pranayama calms and centers the mind by bringing into harmony the left and right hemispheres of the brain which correlates to the logical and emotional sides of our personality.

Note: Since the pranayamas deal with the subtle life force, it is important to practice them as taught in your yoga classes. Experimenting with these techniques is not advisable.

Sitting Yogic Postures

SUKHASANA

Sukhasana or the easy sitting pose is one of the simplest poses for meditation suited for all beginners. Sukhasana comes from the Sanskrit work ‘Sukham’ which can mean ‘comfort’, ‘easy’, ‘joyful’, ‘pleasure’, etc. Sukhasana can be done by all age groups.
BENEFITS OF SUKHASANA
Sukhasana is the most suited sitting posture for beginners. It is good for the practice of meditation and pranayama. Those who have tight hips, cannot sit in advanced postures like Padmasana. For them, Sukhasana is the easiest alternative.

Once you are comfortable with Sukhasana, you should move on to more advanced sitting postures like Ardha Padmasana, Padmasana or Sidhasana for meditation.
HOW TO DO SUKHASANA
1. Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while sitting on the floor.
2. Fold the left leg and tug it inside the right thigh.Then fold the right leg and tug in inside the left thigh.Keep the hands on the knees.
3. Sit erect with spine straight.Relax your whole body and breathe normally.
4. Maintain this position for as long a comfortable.
PADMASANA

The meaning of ‘Padma’ is the lotus. While sitting in this posture, the human body looks like a lotus. Thus it is named Padmasana
BENEFITS OF DOING PADMASANA.
Padmasana is basic posture for many yogic acts. If you want to do chanting for longer hours it is convenient to sit in this pose. Sitting in this posture makes the energy of human body taking its natural shape. It helps in healing several disorders in our body.
All the yogis and their pupils prefer to be in this posture while doing the various breathing exercises.
HOW TO DO PADMASANA
1. You just sit on the floor or on yoga net, spreading your legs in forward position.
2. Arrange your left foot on the right thigh and the right on your left thigh.
3. Keep the upper half of body straight and put left hand on left knee and right on the right knee. The palms should be facing upward.
VAJRASANA

Thunderbolt pose or Vajrasana is a modified way of sitting. One would not get tired for hours if he or she sits in this manner. It would keep the whole weight of the body on legs and in a balanced manner. The spine would remain straight automatically due to the pose.
BENEFITS OF VAJRASANA
Vajrasana helps the digestion process and assists in eliminating the gastric troubles. Those who have suffered from the pain in the knee would be benefited by doing this posture.
One who practices this yogic posture regularly does not suffer from fever, constipation, indigestion and other minor or major ailments. Your mind would also get stabilized in this posture. It is very useful while doing meditation, as it helps you becoming concentrated and focussed.
HOW TO DO VAJRA ASANA
1. First of all, sit on the floor by extending your legs forward and putting the palms resting.
2. Then bend your one leg from the knee and put it just below the buttock. Repeat the same act for another leg, in a way that the things rest on the legs and the buttocks on the heels.
3. Keep the breathing at normal speed. Even if you do not try keeping the breath normal, it will catch its normal speed naturally!
4. Put both the hands resting on thighs and sit erect. You might feel some pain in ankles, knees or toes; but gradually it will be set right.
Regular practice of these postures will make you  Harmonious and Healthy.