Lotus Yoga Dublin. Your space in the heart of the city.

YOGA - JUST DO IT!

While much has been written about yoga and its benefits over the centuries and probably as much again in the last 100 years or so, you will never get a true sense of yoga by reading about it. You just have to try it for yourself!!!

You can always begin with the breath and try some of the breathing techniques described in the articles above, but, if you feel like exploring further, now is a great time to check out a yoga class.

There is a great variety of classes available in Lotus Yoga Centre and if you are not sure where to start or which class is right for you, you can drop in to a few different classes before committing yourself to any particular one.

The beauty of yoga is that once you have developed an awareness for some of the different postures and their relationship to the breath, you can take it home and make it your own. All you need is a mat and a bit of quiet space and you are on the road to enlightenment (or, at the least, a stress-free existence!). It's up to yourself how quickly you wish to arrive at your destination and if you even want to get there in this lifetime! The main thing is that you enjoy your journey!

Why practice Yoga?

If you are still not convinced, have a look at some of the recent research pointing to the enormous benefits of practicing yoga postures and pranayama [yogic breathing techniques], on our physical, emotional and mental wellbeing. Yoga has a particularly strong track record where the indicators of stress are concerned - high blood pressure, cortisol (the stress hormone) levels and LDL cholesterol have all been reduced by the daily practice of yoga/pranayama. - See the Art of Living Foundation's research section on their website on the effects of sodarshan kriya breathing technique on stress reduction. Given that stress is a proven factor in the major killers in our society today, including heart disease, cancer and diabetes, it's obvious that yoga is a tool that we should all have in our well-being tool box!

                                                                                           
Much of the research regarding the benefits of yoga has been carried out in India and can be difficult to access. Sat Bir Singh Khalsa, Director of the Kundalini Research Institute, has compiled and analysed over 180 research articles - ‘The rationale for yoga research -yoga as therapy-' at http//kriteachings/research.

For anyone interested in the health benefits of yoga it's well worth a look!

Tai Chi: finding time for something just for you.

Here are my tips to help make Tai Chi a fun and regular part of your life:

1) Pick a time that suits you.

Just 15 minutes that is yours alone every day. For many of us the best time is first thing in the morning but other good times are lunch time, after work or last thing at night. 15 minutes are not much - about the same time as a cup of coffee. For those 15 minutes forget about everything except your Tai Chi, you can solve the world's problems after you finish.

2) Find somewhere where you can practice.

Back gardens, parks, living rooms, kitchens or bedrooms are good places. Somewhere with as much space, light and fresh air as possible is best. Don't worry if you only have a small space, just reposition yourself when you need to.

3)Try and practice in the same place at the same time everyday.

After a while your energy will harmonize with the place and you will find it increasingly easy to relax in your place at your time.

4) If you miss your time

then don't worry about it - just do your 15 minutes Tai Chi as soon as you can. If you are away/travelling then don't worry just do your 15 minutes wherever you can.

5) Don't worry or give up

if/when you miss a day. This can and does happen to everyone. Tomorrow is a new day so wake up, smile and practice. Let go of past failures, they are meaningless. If you want to do your Tai Chi today then you will.

6) When you practice be happy and proud of yourself.

You don't have to do it perfectly. If you can't remember parts or your mind won't settle then that is fine, just keep going. Ask your teacher about it when you can. Do what you can and relax and enjoy the feeling of doing something for you. This is your time and space and you body, mind and spirit are free to enjoy it.

7) Smile as you do your Tai Chi

and everything will feel better.

And enjoy, Mark from Lotus Yoga

This is a yoga meditation technique which involves constant mental repetition of a mantra with breath awareness. Japa, which literally means "muttering" in Sanskrit, is the continuous repetition of a mantra. It only becomes ajapa japa when the repetition of the mantra becomes spontaneous, or happens automatically without conscious effort. So in a sense ajapa japa is not something you do, but something which may or may not happen when you practice japa regularly over a long period of time.  It is said that japa comes from the mouth but that ajapa japa comes from the heart. As is the case with most yoga practices (in particular pranayama and meditation), the ‘3 P's' are required if you hope to gain some benefits and insights from ajapa japa - Practice, Patience and Perseverance!

Ajapa japa was not a practice that I felt particularly drawn to when I was first introduced to it. But as is often the case (in my experience at least!) the practices that I put up the most resistance to initially are the ones that I eventually feel strongly drawn to. What I get from ajapa japa is a feeling of thoughts, emotions, and all the stuff of the mind just gradually falling away until all that is left is the breath and the mantra. And as thoughts fade, life starts to feel less complicated, less of a challenge and the constant repetition of the mantra gives me a sense of tapping into something deep, strong and unchanging within myself.  According to the Bhagavad Gita, "Those who aspire to the state of yoga should seek the Self in inner solitude through meditation".  It's this ‘Self' referred to here which ajapa japa can help you to glimpse or experience in some way.

Mantra

The Sanskrit word mantra comes from man (mind) and tra (to liberate), indicative that mantras can help us to free the mind of blockages  Any mantra can be used in ajapa japa, but traditionally the mantra Soham is used as it corresponds with the natural sound of the inhalation and exhalation. In some of the Yoga Upanishads such as Yogashiksha, certain passages and stanzas declare that the breath goes in with the sound of So and comes out with the sound of Ham. Soham means "I am That", where That is pure consciousness, or the divine quality which is within all of us. However, it is not important to reflect on the meaning of the mantra, just the sound and the vibration. Other mantras can be used in ajapa japa, such as a personal mantra given to you by a teacher or guru, the Gayatri Mantra, or a Buddhist or Christian mantra. Whatever mantra you choose, stick with it.  

Breath

Another important aspect to ajapa japa meditation is the breath. As you do the practice you must be aware of the breath, and its movement as it flows through the body.  Ujjayi breathing is usually done during ajapa japa - long, deep and soft with a very quiet hissing sound which is audible only to you. It is practiced by bringing about a slight contraction in the throat (please note: ujjayi is contraindicated if you suffer from low blood pressure so if this is the case just do the practice while breathing normally).  

During ajapa japa you must maintain total and unceasing awareness of what you are doing. Not a single breath should go unnoticed. You must consciously notice every ingoing and outgoing breath.

In the initial stages of the practice breath awareness is watched in the frontal psychic passage between the energy centres located at the naval and throat; on the inbreath moving awareness and breath from naval to throat and on the outbreath from throat to naval. In more advanced stages the breath is observed through shushumna nadi (along the length of the spinal column).

Mala

The use of a mala during the practice of ajapa japa can help you to stay focused and aware. A mala is a string of 108 beads used to count repetitions of the mantra, so it can give an indication of how far you have progressed in the practice. In the absence of a mala you could count repetitions by touching the thumb on the pads of the fingers.

Doing Ajapa japa Meditation:

There are several stages to this practice but just the most basic form of ajapa japa is outlined here. 

• 1. Sit in any meditation pose and take some time to settle the body. Rest the hands on the knees in chin or jnana mudra. Be aware of the body and of stillness.

• 2. Switch your awareness from the body to the breath. Start to do ujjayi pranayama (making a soft hissing sound as you breath, like a cat purring).

• 3. Feel the breath and awareness move in the frontal psychic passage - from naval to throat on the inhalation and from throat to naval on the exhalation. Continue for a few minutes. You might find that it helps to visualize the breath and prana move like liquid in a glass tube. As you inhale the level rises and as you exhale it falls. Be aware of every single breath you take.

• 4. Start to mentally synchronise the breath with the mantra Soham. Mentally repeat the mantra So as you breath in and Ham as you breathe out. The breath and the mantra should become one - the inbreath becomes So and the outbreath becomes Ham. Continue in this way with total awareness of the breath, the mantra and the movement of prana between the throat and naval. Allow the inner space of the mind to be filled with the sound of Soham.

• 5. Ending the practice - Leave awareness of the frontal psychic passage, the mantra and the breath. Allow the breathing to return to normal. Be aware of effects, or of thoughts. Take some time to externalize your awareness, again become aware of the physical body and become fully grounded. Chant Om three times.

According to Swami Satyananda Saraswati, "Japa purifies the heart and steadies the mind. It scorches samskaras and induces vairagya, or non-attachment. Japa roots out desires and makes one fearless. It removes delusion and gives supreme peace. Japa gives health, wealth, strength and long life. It gives an exhilarating, refreshing bath and washes wonderfully the subtle body or astral body."

For more information on Ajapa japa please refer to Dharana Darshan by Swami Niranjananda Saraswati.

Sibylle writes.....

Does this sound familiar? We have all been there from time to time .

A pile of documents to the left, that you should have finished yesterday, the phone ringing constantly while you are trying to get the mail out you've been typing for the last ten minutes and all that accompanied by a sinking feeling as you realise you won't be able to have that presentation finished and on your boss' desk by 4:30pm.

You realise "I have to get my act together". You get up, grab a cup of coffee and with motivation and expectations high, you settle back down in front of the computer to finish that report. It's only 11, so surely plenty of time to make this an efficient day! Staring into the screen you wait for the words in your head to form a sentence that actually makes sense. Something productive that impresses your boss, something that gets you out of the office by 5pm. But it's just not happening today. Your mind is scattered and you just can't concentrate. As you shift irritably on your chair, you notice a slight headache travelling up the back of your head. You work through lunch and the afternoon turns into a nightmare, as complaints are coming in and your mum calls to let you know that you haven't been "home" in over a week. You struggle somehow through the day and finally fall exhausted into bed. You wonder can that be it? There has to be another way to living life!

With the uncertainty of the current economic climate spreading, the need to exceed and impress in the workforce is bigger than ever, leaving many of us with little hope for change. Feeling tired, stressed and in desire need for an uplift is something we feel more and more commonly.

While yoga certainly will not type your mails for you, it does offer, however, very potent tools to deal with stress, anxiety and physical discomfort. Ancient yogis have developed systems to keep the body healthy and the mind powerful and during challenging times like now, we can all do with a bit of that.

So the next time you have this sinking feeling, leave the coffee behind (or have it on the way) and try Lunchtime Yoga. I promise you won't regret it!

These 45minute sessions will offer your body relief from physical tension in neck, shoulders, wrists and lower back. You will experience techniques that not only will enable your mind to concentrate for extended periods of time but also calm down the "chatter" in your head, making your mind as strong and powerful as it should be. In a bright, clean and comfortable studio just off Grafton Street, you will enjoy a fun and relaxed atmosphere that will not only make you laugh but also lift your energy for the rest of the day, which will keep your boss happy too!

While yoga in the evening certainly has its benefits, sometimes we struggle to fit it into our schedule. Lunchtime Yoga then is a real option. At a fraction of the cost of a regular class (we can all do with that), you will find that practicing during the day will completely transform your relationship to yoga. Not only will you tackle stress and physical discomfort as it happens and thus avoid an accumulation of tension, but you will also be able to experience how Lunchtime Yoga positively affects the quality of your work. Why not bring a friend to one class for free.

- Don't believe it? Try it! 

I breathed in the breath of yoga and everything became illuminated. Yoga is a mechanism to unlock and unfold the true meaning of being, the true meaning of consciousness, the importance of the present moment. Yoga and yoga practice is an evolution - to sustain a sense of reality and survival in a modern world.

In today's modern western civilisation all thought and focus tends to be outward looking, with an insatiable appetite for the material. People define themselves and become defined by material possessions. Emotions, thoughts and feelings are packaged, gift wrapped and embodied by product - the must have car, house and lifestyle.

We can become entangled in a web of quick fix, disposable solutions for our moods, our health, our food and our lives. The concept of having enough, the concept of contentment has been lost. Lifes' journey is always going forward, keeping on the consumer threadmill but do we ever come up for air?

Patanjali Yoga sutras is the bible of yoga, written in 300BC it is a collection of aphorisms each one concerning an aspect of the path to enlightenment through yoga. Although writing in 300 BC he explains this modern phenomena and its effect on human consciousness:

I.4 vritti sarupyam itaratra (Pantanjali, Samadhi Pada)

‘When the seer identifies with the consciousness or with objects seen he/she unites with them and forgets his grandeur'. (BKS Iyengar, Light on Yoga, Sutras of Patanjali 1993)

The practice of yoga can become a safety valve in the modern world, enabling us to understand the depth of live and what existence is without the white noise of modern living.

Here lies true contentment and true pleasure. By knowing the extension of the body through yoga practice you become aware for the extension of the mind. This is the revolutionary side of yoga. By practicing yoga it seems easy to see the goodness in people, to find ways around difficult situations, and inner peace and strength available at any time. Of course as a yogi and being human I still get cross, am known to relish on bags of chips and one too many glasses of wine. However, I am aware that this inner strength is available to me whenever I need it and there is always the breath reminding me of the way.

Practicing on my mat allowing the breath to lead me from one asana to the other the mind still, has shown me how important it is to live in the present moment.

III.53 Ksana tatkramayoh samyamat vivekajam (Pantajali Vibhuti Pada)

‘By samyama on moment and on the continuous flow of moments, the yogi gains exalted knowledge, free from limitations of time and space' (BKS Iyengar, Light on the Yoga Sutras of Patanjali 1993)

Practicing yoga has disciplined me to remain attentive to the moment and to try not to allow my attention slip into the movement of moments. Living as it is and not as it might be. The experience of being in the present moment standing at the front of my mat in samasthiti focusing on the breath and stilling the mind has taught me how to relate this ‘being in the now' to everyday life.

Pre-school children have no concept of yesterday, tomorrow or an hour from now. They have the capacity to live in the present moment. I often wonder why we loose this gift? Why do we grow out of it and have to hopefully relearn it as adults? Does the basis of society and social structure mean we have to loose this unconditioned, sense of reality? Or to appreciate its true worth and value do we have to loose it first and then seek it by practicing yoga and meditation.

Yoga is an evolutionary process. It has thought me that life is a journey. There is no end point, just a rich tapestry of moments. It is the journey that matters in the end.

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Feeling tired.
Not in the mood.
Your body's aching Stiff.
You've got other things to do.
Can't slow your mind down.
Just get on the mat.

Known as a natural tranquilliser, this practice brings deep relaxation to mind and body.  It slows down the heart rate, warms the body and is beneficial for those who suffer from high blood pressure, insomnia and fluid retention.  Ujjaii is also an excellent practice to use during pregnancy.

Try this at home:    

1.    Sit upright in any comfortable position.  Close your eyes and let go of any tension in the body.  Allow the breath to be calm and smooth.   

2.    Part the lips.  Breathe out as though you are sighing, feel that you are whispering 'haaaa' in your throat.  Become aware of the sensation in your throat as you make the ‘haaa' sound on the out-breath.  Be aware of what is necessary for you to achieve that sound, the slight tightening of your throat.  Take 3 breaths in this way.   

3.    Draw your chin slightly down towards your chest so you lengthen the back of the neck.  This position of the head creates a slight constriction in the throat area which will help to produce the sound.  Now close your lips.  Begin to inhale.  Try to produce that sensation in your throat in the same way.  Although you are breathing in and out through the nose, try to imagine that you draw the breath in to the back of the throat, producing the soft sound of Ujjaii.  As you breathe out, feel or imagine that you are breathing out from the throat area. 

4.    Continue to breathe in this way, breathing into and out of the throat.  The breath should always be very soft and gentle, not hurried or forced in any way.  If at any time you feel tension or anxiety, return your breathing to normal.  

5.    Ensure that your face, neck and shoulders remain relaxed throughout the practice. 

6.    The sound will be very quiet, sometimes barely audible, like the sound of a baby sleeping or a cat purring.  The breathing is slow, controlled and relaxed.  Ujjaii can also be practised from lying or standing.     Ujjaii is a Sanskrit word meaning ‘victorious'.  Mastery of the technique allows us to feel centred and in control in any situation.  It is also known as the psychic breath because it leads to subtle states of mind associated with meditation.     

Postural habits can influence the positioning of your baby, particularly in the later months of pregnancy.  Posterior or breech presentations have risen in recent years and this is thought to be due to our current lifestyle, with mums driving more, sitting at desks and relaxing in soft furniture. How does this have an effect? The baby's back is the heaviest side of its body so it will naturally gravitate towards the lowest side of your abdomen. Therefore, if your back is lower than your tummy, for example, if you are lying on your back or leaning back in an armchair, then the baby's back may swing towards your back.

Try the following tips to reverse or prevent incorrect positioning of your baby during pregnancy:

• Be aware of your posture whenever you are sitting.  Ideally your knees should be lower than your front hip bones (iliac crests).  At work adjust your chair to make it higher if necessary.  You could also use a cushion to elevate the pelvis.  Your feet should be flat on the floor, knees wider than hips.  

• In the car, sit on a wedge cushion or folded towel so that your pelvis is tilted forward.  Keep the seat-back upright.  

• Spend lots of time kneeling or sitting upright, or on your hands and knees, so your knees are not higher than your pelvis. Try resting against a birth ball.

• Relaxing yoga positions can help. The tailor pose is ideal - sit with your back upright and the soles of your feet together, knees to the side.

• All fours positions are particularly useful in helping to prevent breech presentation.  On all fours, wiggle your hips from side to side, or arch your back like a cat.

• Do not cross your legs. This reduces the space at the front of your pelvis where your baby needs it most.

• Sorry, but don't put your feet up! Lying back with your feet up encourages posterior presentation.

• Sleep on your side, not on your back.

• Try front crawl - swimming with your belly downwards is said to be very good for positioning babies.   Avoid breast stroke as it can bring on low back pain.

• Acupuncture and reflexology can also be very effective in helping to correct the position of the baby.  Make sure you see someone who is qualified and has experience in this area.  

How can we begin to know our breath? Our yoga practice must take account of how the breath is now and how we would like it to be. It is always useful to coordinate movement with breath as a means of regulating the breath and stabilising the nervous system. This is why, traditionally, pranayam practices (breathing techniques in yoga) are taught at the end of the yoga asanas (postures). When we move and stretch the body, we release tension and restlessness from the physical body. We also work the respiratory system. Then it is easier to sit still for a breathing practice.

We must not rush into the practice of various breathing techniques. Instead it is better to get to know the breath, to make friends with the breath. How well do you know your own breathing rhythms? How is your breath when you are relaxed? When you are stressed? When you are physically active? Mindfulness of breathing is the first step to take on the road to easy breathing. This means paying attention to the breath whenever you remember during the day or at night before you fall asleep.

Try this exercise to develop breath awareness. This exercise works best after a period of physical activity, ie brisk walk, yoga practice etc. It can also be done lying down.

1.Sit upright in a quiet place. Make sure that you are comfortable.

2.Notice where you feel the movement of your breath. Accept your breath - let it be however it is. Try not to change the breath, simply follow the gentle rhythm of the breath as it flows in and out of the body.

3.Feel the passage of air as it travels in and out through the nostrils. Continue to focus on the flow of air through your nose, bringing your attention back whenever you become distracted.

4.After a few minutes, become aware of where the breath moves in your body. Chest? Ribs? Tummy? No judgements, just watch and witness.

5.As your breath settles into a natural rhythm, you can begin to play with the breath. Try to slow the breath down and breathe very softly and gently. Allow the out-breath to be long and relaxed, like a sigh. Let the in-breath take care of itself.

6.Try to make the out-breath a little longer than the in-breath. Make sure that you are comfortable and relaxed in your breathing.

7.Give yourself at least 10 minutes with this exercise. Be patient with yourself: the practice of breath awareness cannot be hurried.

 Not only has the practice of yoga changed over the sweep of centuries, but the very meaning of the word ‘yoga’ has also changed! Nowadays we take ‘yoga’ to mean the practise of asanas with a view to obtaining outer fitness and inner balance, but years ago, the term was much more all-encompassing. The word Yoga comes from the Sanskrit yuk, which referred to the yoke that uniting the horse to the harness. Similarly, Yoga referred to any path which gradually united us with the Infinite inside ourselves.

Traditionally there were three main types of yoga, different types suiting different people depending on their personality:

Jnana Yoga - the path of knowledge.

Seekers on this path often pursued their goal by studying ancient books and scriptures, but also by developing their inner discrimination between the inner Reality and the ephemeral things of everyday life. The most famous example of a jnana yogi is perhaps the Buddha, who taught that all suffering as as a result of the grasping at the illusory comforts of life. Another more recent example is the teacher Ramana Maharshi, who lived on the hill of Arunachala in South India; he advised those who came to him for guidance to continually dive deep within and ask themselves this question: Who am I?

Bhakti Yoga - the path of love.

When we love someone, we establish a bond of incredible closeness and empathy with them - we often know what they are thinking, and can sometimes even finish their sentences for them! Similarly, by going into the heart and making that connection with the vastness inside us, we can relate to this vastness in very intimate terms. Contemporary spiritual teacher Sri Chinmoy explains: “A child loves his father. His father may be a Supreme Court judge. What does the child know about his father’s greatness? He only knows, “My father is a judge.” Because of his love for his father, he receives everything from his father.” Most Bhakti yogis prefer to relate to a personal aspect of God, as it makes it easier to establish that intimate connection of love. Jesus Christ is one such example, and the New Testament is filled with the intimate relationship between him and the Farher aspect of God. Another more recent example is the great Indian teacher Sri Ramakrishna, who focused instead on the Mother aspect of the Divine. Interestingly however, Sri Ramakrishna also tried the path of jnana yoga, as well as the Christian and Muslim religions, and found that they all indeed led to the same goal.

Karma yoga - the path of action.

We are all familiar with the word ‘karma’ nowadays, the principle that what you do will eventually come back to you in some shape or form. However, Karma Yoga concerns itself with doing actions and making inner progress at the same time. Instead of meditating in a cave far away from the world, the karma yogi prefers to stay in the contemporary world and become a better person by serving others. Through serving others, your heart expands and all your good qualities increase, and you come to realise how all of us living on this world are connected. Many people in this world today who perhaps wouldn’t even think of doing some kind of spiritual practice still do karma yoga without even realising it: someone who gives their time coaching the local football team, or helps with meals-on-wheels - the world is full of such examples. However there have been many great spiritual teachers who have practised this path; perhaps the one that comes quickest to memory is Mother Teresa, with her tireless work for the people of Calcutta.

From these three main kinds of yoga, there has been a long and slow evolution to the yoga performed in studios today. The physical yoga postures, or asanas, didn’t come about untill 200AD, when Patanjali introduced them in his Yoga Sutras as a complement to meditation, and it wasn’t until the 15th century that people started making asanas the main part of their practise. Of course, in today’s fast-paced world, the reasons for doing yoga have changed as well - people come to yoga class seeking tranquility and balance rather than total spiritual enlightenment. However, one cannot help but feel that the strength of yoga comes from its millenia of practise and evolution, and that even today’s studio practice can give a glimpse into the same Source which seekers of truth have been yearning for thousands of years.