Introduction to Shakti Sahaj Yoga Asanas - c.ymcdn.comc.ymcdn.com/sites/ · PDF fileIntroduction to Shakti Sahaj Yoga Asanas The Shakti Sahaj therapeutic system of asanas, taught by

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Introduction to Shakti Sahaj Yoga Asanas The Shakti Sahaj therapeutic system of asanas, taught by Ananda Wellness Institute of Yogic

Wisdom & Ayurveda, Inc (AWIYOWA), is a comprehensive program steeping in the ancient

principles of Tantra, a powerful spiritual discipline that came to influence Hinduism, Buddhism,

Sikh and Bon religions, and some of the more modern practices that have evolved more recently

in the West.

The ancient trantric asanas, with their delineated breath practices, focus the energy of the

practice on the inner world of the practitioner: the subtle body, the spinal column, the nervous

system, the organs and the endocrine system. Through twisting and inverting, contracting and

expanding different body parts, circulation is increased and blood and lymph flow (therefore

vitality) is enhanced. These asanas are directed at raising spiritual energy, at harnessing the

kundalini Shakti for spiritual growth. Chakras are affected, subtle channels open, vital life force

(pra’na) flows into the organs, glands and sub-glands creating deeper health. The more modern

practices of asanas, such as those with sun salutations and standing poses, not only increase limb

strength and flexibility, they generate dynamism and vitality in the body, creating an extension of

energy into the limbs, radiating the expression of personal energy in the world.

BENEFITS OF A'SANA PRACTICE

A regular asana practice has many benefits including bringing the body and mind into balance.

That said, it is important to note that not everyone will benefit from the same poses, so it is

important to have an informed teacher to guide you. Some of the factors that an experienced

teacher will take into consideration when guiding students is ayurvedic constitution, injuries and

weaknesses, habitual thinking patterns, glandular activity and the strength of the nervous

system. Many conditions can be improved through the practice of a'sanas.

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Most of the benefits of asana practice cumulative, developing over time, with regular practice.

When doing a'sanas it is important to remember to breathe naturally when holding the poses,

unless otherwise instructed by an Acharya. Also do not to stretch beyond your capacity. Do your

a'sanas gently, take it slowly, and over time you will be able to hold the postures. A'sanas are a

sacred and ancient practice. Do them with a pure heart and good intent and you will benefit

greatly.

The teaching of Shaja Tantra originated by Prabhat Rainjan Sarkar (1921-1990), also known by his

spiritual name, Shrii Shrii Anandamurti, is regarded as the greatest tantric master of modern

times in the line of Shiva and Krs’n’a. He brought the original teachings of Tantra from ancient

past to the light again and adjusted them for the modern man and also expanded the Tantric

philosophy.

Shakti Sahaj Yoga: The ancient system of Sahaj Yoga originally is imparted on the

individual basis. Each asana is like a prescription, repeated a certain number of times and in its

advanced form with pranayama and the breath retention. Shakti Sahaj enhances Sahaj with the

deepening of the poses and has 4 levels of practice with deepening of breath and the poses.

The therapeutic class can be done in the following format:

Centering with chants

Warm ups, Kaoshikii dance could be used because of its therapeutic strength.

The body of asanas.

Self Massage ( strongly emphasized in Sahaj and Shakti Sahaj system)

Shavasana –relaxation

Conclusion with chant and meditation

Kaoshikii - Dance-Exercise

Origin of Kaoshikii

Kaoshikii was invented by Shrii Shrii Anandamurti on 6th September 1978 in Patna, India. It is a

new type of devotional and mudraic dance-exercise for women although it is beneficial for both

men and women. It has become very popular within a short span of time. Girls and boys should

also do it. The practice of the ancient tandava dance-exercise is not suitable for women because

of certain physiological constraints. Therefore, for women Kaoshikii has come to play as an

important a role as tandava.

Inner Meaning of Kaosikii

While dancing Kaoshikii one seeks to establish the link between the microcosm and the

Macrocosm. Kaoshikii pertains to the innermost self of the individual. The self of the individual

is hidden within the innermost kos'as, the mental layers of existence. Kaoshikii dance is like the





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blossoming of the innermost self. It is a psycho-spiritual dance - it starts on the psychic level

and culminates on the spiritual level. It vibrates first the ectoplasmic mind stuff (citta'nu) which

in turn becomes concentrated in this process and touches the point of the soul, where Parama

Purus'a [the Supreme] resides.

Philosophical Background

"The Operative Principle in the triangle of forces is called Kaoshikii Shakti or Shiva'nii Shakti,

and it's witnessing counterpart, the Cognition, is called Shiva."

"That manifestation, or movement which emerges from the Great, that is, the all-expressive

Kaoshikii bindu [primordial point]-- is the first qualified stage of vibration of that Supreme

entity."

"This universe originates under the eternal inspiration of Kaos'ikii Shakti and the constant

impetus of Bhaeravii Shakti [the first stage of actual expression]. Hence every object of this

quinquelemental world is always moving, mobile. Everything is basically dynamic; nothing can

be static. Whether microcosmic minds like it or not, they will have to keep moving -- mobility is a

universal phenomenon. And for the entities that reside within the scope of time, place and

person, staticity means annihilation. Hence movement, or mobility, is essential, movement is a

must." Shrii Shrii Anandamurti

Kaoshikii literally refers to force that creates the different kos'as or layers of mind later on in the

process of universe evolution. Kaoshikii is also associated with the straight linear movement of

the primordial creation. Kaoshikii inspires the active expression of the layers of mind in the first

phase of creation and the final transcendence of mind at the returning phase of creation to the

non-manifestive state.

The Kaoshikii dance-exercise awakens the cognitive flame in the darkness of the inert mind. It

helps to establish oneself in the world of effulgence overcoming the illusory effect of the layers

of the mind. It inspires the objective mind to merge into the subjective mind, then into the pure

cosmic mind and finally to move towards the attainment of bliss. In this last stage in the spiritual

sphere one comes again in contact with the original Kaoshikii shakti - the primordial force of

creation. In this final stage of spiritual practice, the Kaoshikii shakti will move in a straight line

in the opposite direction to the binding creative force, along the upward movement of

kun'd'alinii, and finally one will become one with the spiritual effulgence.

Benefits of Kaos'ikii

Human beings suffer from various diseases which create minor obstacles in sa'dhana'

[med.itation]. Kaoshikii helps to fight against such petty bodily complaints such as liver disease,

etc. which cause inconvenience in sa'dhana'. This dance is both an exercise and a medicine. It is

beneficial for almost all female diseases, and for many male diseases in younger boys. It is a

beneficial for most liver diseases. It helps in safe deliveries for women, and also checks the

advent of old age. Some specific benefits are listed below:

1. It exercises all the glands and limbs from head to foot.





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2. It increases longevity.

3. It makes for easy delivery.

4. The spine will become more flexible.

5. Arthritis of the spine, neck, waist and other joints will be helped.

6. Gout in the spine, neck, hands and waist will be helped.

7. The mind becomes stronger and sharper.

8. Irregularities in menstruation will be helped.

9. Glandular secretions will become more regulated.

10. Troubles in the bladder and urethra will be helped.

11. It gives control over the limbs.

12. It adds charm and shine to the face and skin.

13. It removes wrinkles.

14. It removes lethargy.

15. It helps insomnia.

16. It helps hysteria.

17. Fear complexes will be removed.

18. Hopelessness will be lost.

19. It helps in self-expression and develops one's potentiality.

20. Spinal pain, piles, hernia, hydrocele in men, nervous pain, nervous disability will be

helped.

21. It helps kidney and gall bladder troubles, gastric trouble, dyspepsia, acidity, dysentery,

obesity, thinness and liver diseases.

22. It increases the capacity to work until 75 -80 years of age.

How to Perform Kaoshikii

1. The two hands upraised and folded together represent, 'Now I am trying to establish a

link with Parama Purus'a [Supreme Consciousness].'

2. Both hands bending to the right indicate, 'I know the right way to request You.'

3. The bending of the body should be at 45-degree angular projection.

4. The leftward movement represents, 'I know how to fulfill Your demands.'

5. The movement of bending in front suggests complete surrender.

6. The backward bending represents, 'I am ready to face all troubles that may come.'

7. The last 'ta', ta -step' represents, 'O Lord, I repeat Your rhythm.'





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DHARMA CHAKRA CHANTS

Sam'gacchadhvam

Sam' gacchadhvam together may you go Sam' vadadhvam' together may you sing

Sam' vo mana'm'si ja'nata'm together your minds let (them) be known

Deva’ bha'gam' yatha' pu'rve sages portion like (or as) previous (or first)

Sam' ja'na'na' upa'sate together people enjoy

Sama'nii va a'ku'ti same and intention

Sama'na' hrdaya'ni vah same spiritual hearts your

Sama'nam astu vo mano same let there be your mind

Yatha' vah su saha' sati like (or as) you in the right manner together being

Translation Let us move together, Let us sing together,

Let us come to know our minds together; Let us share, like sages of the past,

That all people together may enjoy the universe. Unite our intention,

Let our hearts be inseparable, Our mind is as one mind,

As we, to truly know one another, become One.





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Benefits of Self Massage

The self-massage that follows the a’sana pradctice has numerous benefits; it completes the revitalizing practice of a’sanas. A’sanas stimulate the sebaceous glands which lie under the surface of the skin to secrete their natural oils. These oils are the most perfect skin balm for the human body. Self-massage returns these subtle hormonal secretions back into the skin, thus keeping the skin from dehydrating, and keeping it soft and supple. To conserve these oils, perform a’sanas away from sunlight and do not bathe for thirty minutes after the practice.

Self-massage also stimulates all the nerve endings at the surface of the body, thus stimulating the entire nervous system, it smoothes the energy shell, the energy “aura” which surrounds the body. It relaxes the muscles to a very low basal muscular tension and enhances blood circulation, thus helping to prevent infection in case of injury, and promoting all-around better health. Self-massage has one more important benefit which concerns the flow of lymph in the body. Lymph is a vital fluid which purifies the blood, thus enhancing the health and beauty of the body. This clear fluid fills the spaces in between the cells and the blood capillaries, and acts as a go-between for the blood and the tissues. It picks up dead cells and debris and then flows back in lymphatic vessels toward the heart. But before the lymph rejoins the blood, the debris is filtered out at large lymph nodes, where white cells eat the debris and carry them to the spleen. There they are broken down into fragments small enough for the kidneys to dispose of. The lymph is not moved along the lymphatic vessels by the pumping pressure of the heart; it is a separate system entirely. Rather it moves in its slow course solely by the action of the muscles and the breath. Massage greatly stimulates and facilitates the flow of lymph and thus the purification of the blood. Special care should be taken to massage the areas of the important lymph nodes –neck, armpits, groin and knees. In the massage on the following pages, these areas are emphasized. At the end of the self-massage, the feet are carefully massaged. Subtle nerves from the entire body end in the feet, and massaging them stimulates a balanced energy flow within the internal organs (see foot chart next page).





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In this way the massage completes the stimulation of the internal organs, blood, lymph, glands, and the relaxation of the skin and muscles, preparing for deep relaxation of the Corpse pose. As you instruct your class in this simple self-massage, encourage them to feel it from WITHIN as well as from WITHOUT.

"We have the birthright to be Beautiful, Bountiful and Blissful."

"The feet express the heavens and the hands express the feet. If you want to adjust the psychic body, massage the feet. If you want

to adjust the physical body, massage the hands." -- Yogi Bhajan

Reflexology is based on the premise that there are zones and reflex areas in the feet and

hands, which correspond to all body parts. The physical act of applying specific pressure using

thumb, finger and hand techniques, causes a physiological change in the body, resulting in stress

reduction. Points of soreness or discomfort associated with the applied pressure to any zone

may indicate a need for concentration of pressure to the area over some period of time until

soreness abates.

SELF-MASSAGE PROCEDURE 1. Massage up the forehead and over the top of the head, and down the back of the head

with the palms three times.

2. With the tips of the fingers, massage out across the eyebrows three times.

3. With the pointer fingers, press down in the crease between the top of the eyeball and the eyebrow. (pressure on this spot stimulates the vagus nerve to slow the heart, thus calming and relaxing the body and preparing it for the deep relaxation pose.) Continue


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pressing with the fingers, moving them across the top of the eyes, down the temples, down the front of the ears, and up and around the back of the ears. Repeat three times.

4. Twist the pointer fingers gently in ears (fingernails must be short for this).

5. With the outside edge of palms, massage from the sides in toward the tip of the nose.

6. With the tips of the finger, massage under the eyes, down the side of the face: then turn the hands sideways and massage the front of the neck with the tips of the fingers: then massage back across the sides of the neck around to the back, ending by massaging the back of the neck with the heels of the palms. Repeat three times.

7. Massage down the ‘moustache’ area with the tips of the fingers, three times.





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8. Massage down theh ‘beard’ area, starting by massaging the upper sides of the face with the heels of the palms, then sliding the hands down while massaging, so the tips of the fingers meet at the chin. Repeat three times.

9. With the two thumbs, massage up inside the jaw starting under the chin and massaging outward toward the sides of the face, three times. (this massages the lymph nodes and salivary glands.)

10. With the two heels of the hands pressed against the center of the neck, massage outward, massaging the sides of the neck. (this pressure on the center of the neck also affects the vagus nerve and lowers the blood pressure and heartbeat as in (3), thus relaxing the body very effectively.) repeat three times.





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11. Raise the left arm and massage down the left armpit with the fingers, three times. (this effectively massages the lymph nodes under the arms.)

12. With the right hand, massage over the left shoulder and down the upper arm: then twist around the lower forearm, following the direction of the hair.

13. Massage the top of the left hand and palm, rotating around each finger (don’t pull them out or crack them).

14. Repeat (11), (12), and (13) with the right arm.

15. Reaching up over the right shoulder with the right arm, and down behind the back with the left arm, bring the two hands together in the mid-back (as close together as possible. Now massage upward with the right hand, and downward with the left hand, three times, thus massaging the back. Reverse hands and repeat.





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16. Massage the chest by rubbing in toward the heart with both hands.

17. Exhaling, place thumbs at sides of body and fingertips at base of ribcage, and massage out to the sides of the body with the fingertips, three times. In this way, exhaling and massaging out to the sides, work down the front of the body. This massages all the internal organs.

18. Then slide hands down slightly and repeat the same motion, three times. Keep sliding hands down until you have massaged the trunk of the body from the waist all the way down to the legs.

19. Encircle both hands around the joint of the body where the left leg meets the trunk, and

massage this juncture. (many lymph nodes are located here).

20. Then massage down left thigh, three times.





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21. Place right palm over left kneecap, and curl fingers in front of kneecap. Place left hand

under kneecap (many lymph nodes are located behind the knee). Massage with a combined motion of these two hands, wiggling the kneecap around. Then massage down the calf, following the direction of the hair growth.

22. Massage down the calf, following the direction of the hair growth.

23. Massage left ankle; encircle fingers around ankle with thumbs meeting at ankle bone on

inside of foot. Rub around the protruding ankle bone.

24. Massage left foot, top and sole.

25. Repeat with right leg. ADDITIONAL MASSAGE TECHNIQUES SCALP MASSAGE: Briskly run hands all over the scalp with the fingertips, as if you were washing your hair. PALMING THE EYES: First rub hands together, palm to palm, briskly, until they become warm from the friction. Then hold base of palm tightly against closed eyes for a minute. Feel the warm energy penetrating the eyes. Relax… breathe deeply… MASSAGE FEET THOROUGHLY: Gently twist and squeeze each toe. Stretch toes apart and massage in between toes. Press your fingers in at the juncture of the toes and top of the foot. Knead foot with thumbs, massaging sensitive areas with a gently circular motion. Make knuckles with your fist, and press knuckles on the outside edge of the foot, drawing them down from the toes to the heel firmly, three times. Then from the center of the foot to the heel, three times. Slap foot gently with palm, and lightly rub the sole.





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Deep Relaxation Modern life is a perpetual race against time. Business pressures, hurried meals, over-

stimulating entertainments, improper food and indulgence in alcohol and drugs, continual emotional tension and anxiety – all are taking their toll in nervous indigestion and fatigue, restless sleep, strain and irritability, as well as all the other myriad psychosomatic illnesses that beset modern man. Today’s human being has completely forgotten how to relax.. MUSCULAR TENSION

The normal person’s muscles are rarely at rest. Even during sleep, man spends a great deal of physical and mental energy.

Watch a man who states ‘he is relaxed’ and note his position, almost always spread in the armchair or in the bed he is lying in. His disorderly attitude, even it its seeming stillness, involves multiple muscular tensions whose total adds up to an enormous unconscious and inefficient muscular labor. Even in his sleep, man often tosses, strains, and perspires, according to the rhythm of his uncontrolled dreams.

All of this, translated in terms of human economy, means waste of biological energy. Through the nervous pathways a continuous amount of vital energy flows from the inside toward the outside, fading unused into the environment. The average man is an absolutely anti-economic machine requiring a great quantity of fuel to supply a very limited work; his muscles are engines which ‘heat’ both while they run and while they rest.

“This happens in the normal man, but if emotive factors interfere, the consumption of energy climbs sky-high and can go bankrupt, burning and wasting al the vital resources. How many liver upsets, stomach diseases, heart ailments, how many headaches are caused by this foolish waste of energy?”

Brena, Yoga & Medicine, 14-15.

SAVA’SANA

SHAVA’SANA , Corpse pose or pose of deep relaxation, can be done by the a’sana

practitioner anytime, even at times when most other a’sanas are forbidden , such as during sickness, menstruation, or pregnancy. In this pose, the mind’s attention is gradually withdrawn from the body and absorbed in subtle cosmic energy. The body and mind together attain a perfect blissful repose.

To receive the complete benefit from a’sanas, do the Corpse pose for about 10 seconds

to one minute (or even longer) between each posture. The length of time you perform corpse in





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between each a’sana is itself an effective part of your practice. If you do a very short rest in between, the a’sanas will stimulate and vitalize you, preparing you for vigorous activity. If you do a longer corpse relaxation, the a’sanas will calm you and mellow you out. The proper amount of rest in Shava’sana completely calms the body and prevents you from straining newly-stretched muscles, or from over-exerting the freshly-stimulated circulatory and respiratory systems. Rest at least until the breathing and heartbeat are calm. A’sanas and massage should always be followed by corpse pose, for at least five minutes. Remaining in Shava’sana for more than ten minutes, however, tends to increase the influence of static in your body and make you dull and lethargic.

When you perform corpse, lie down on you back, covering yourself with a blanket to

prevent chill. Stretch the arms and legs gently apart and turn the palms up; the fingers will naturally curl in. Close the eyes. Do not move a muscle of your body, even your eyeballs. Listening to sentient music or soothing sounds helps ease the mind into Saava’sana. However, the best way to attain the perfectly relaxed state of this pose is to thoroughly immerse your conscious mind in the music of you mantra.

You can open beginners’ classes with a long deep relaxation period and end each session

with an even longer one. Start soothing the tensions and calming the minds of your students from the very moment they walk into your class. Some teachers instruct their students to walk quietly, never chatting to each other when they enter, and lie in corpse immediately. The opening corpse may be a rather simple relaxation technique; you may want to save the more imaginative visualizations for the end of class when the students are more relaxed and in harmony with your flow. A soothing corpse ideation can be so elevating and expanding that the students’ minds are naturally in a meditative flow. You may want to have the class sit up and meditate after they come out of corpse.

After the first session when the students are amazed by the depth of their relaxation, be

sure to tell them to practice this faithfully at home, especially at bedtime so they can slip into a deep, refreshing sleep without any restless dreams. As they continually practice this technique more and more, finally the wonderful moment will come when they can find themselves in the middle of the most tense situation or argument or sorrow, and all they will have to do is to take several deep Yogic breaths and tell themselves to be relaxed – they will be.

As you lead your class in deep relaxation, your voice should be slow and serene; the

vibration of your voice alone can be enough to put them in a deep, peaceful state of mind. It is best if you give your own body the experience you give the class:

“I mentally place my body along a stream or in a meadow or on a mountain –

wherever my thoughts go, my voice vocalizes. I feel it is important for the instructor to also be in the mental experience for it to be spontaneous”. A Yoga teacher

Some a’sana teachers advise against too elaborate corpse ideation. Indeed, it is very

easy to get too carried away on “trips”, and tripping is not our ultimate goal. Teach your





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students how to relax themselves on all three spheres: physical, mental and spiritual. Physical relaxation can be achieved through autosuggestion (“My legs are completely relaxed,” etc.) and mental, through slow and rhythmic breathing. But spiritual relaxation is the most essential and the key to all the rest. No one can completely remove all the tensions from his/her mind as long as he/she identifies himself/herself with his/her body and mind. He/she must dissolve his/her petty ego-consciousness and identify himself/herself with the all-pervading, all-powerful, all peaceful, Blissful Self, the pure Source of all energy within.

Chant for ending Dharma Chakra

Nityam' sh'uddham' nira'bha'sam Eternal pure indescribable

Nira'ka'ram' nirainjanam; formless unblemished

Nitya bodham' cid a'nandam' eternally knowing consciousness blissful

Gurur Brahma Nama'myaham. to Guru Brahma I pay my salutations.


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Introduction to Shakti Sahaj Yoga Asanas - c.ymcdn.comc.ymcdn.com/sites/ · PDF fileIntroduction to Shakti Sahaj Yoga Asanas The Shakti Sahaj therapeutic system of asanas, taught by