Vipareeta Karani a powerful healing posture.

If you are suffering from arthritis or rheumatism then Vipareeta Karani is the posture for you.  Actually this posture is restorative for the whole nervous system and has a multitude of benefits bringing balance back to your whole being, relieving mild back pain, anxiety, digestive problems, insomnia, depression, headaches, high or low blood pressure, respiratory problems, cramps and varicose veins in the legs, calms the mind and helps with the menopause. 

Vipareeta Karani in Sanskrit means ‘doing the reverse.’  For those of you suffering with arthritis it brings the blood flow to the parts of the body that need it and improves the healing process reducing pain. 

It is not unlike sarvangasana the shoulderstand but there are quite profound differences.  Here the neck is extended and not brought in to the chest, the blood flow to the head and face are unimpeded.  The nervous system is toned up and nervous energy is increased which reduces the arthritis, the sluggish circulation or stasis in the diseased joints is cured and the blood flow activated.  There are natural benefits to the heart as it encourages deep breathing slowing the heart down and bringing greater strength.

In this posture there is an arch to the lower back as the lumber region or the hips are resting on the hands and fingers, make sure the elbows are pushing down into the mat, the neck should be free here but always keep the head in line with the spine.  So as in shoulderstand where the weight is on the shoulders here the weight is to the elbows and upper arms and the legs are kept and 45 degrees instead of being pushed up straight. 

To begin lay on your mat on your back the arms next to your body and palms face down, breathe rhythmically into your abdomen.  Then keeping your back, head and neck on the mat inhale and raise your legs up to 90 degrees.  On the next inhalation gently lift your hips until you can place your hands and fingers flat against your hips or buttocks.  Then tilt your pelvis back toward the mat; arching the lower back the hands are like shelves for your hips, keeping the neck free and weight on the elbows, the legs straight at 45 degrees and breathe rhythmically and deeply.  To come down gently form a break on the mat with your hands and lower yourself carefully back down.

As well as all the benefits mentioned above it is written that this posture destroys old age and after 6 months practice reduces wrinkles and grey hair, so every reason to practice right!

Please do take care with this posture and it is always better to practice under the guidance of an experienced teacher.

Inverted postures should not be practiced by people suffering with serious eye problems such as detached retina or glaucoma or any serious neck or back injury.  Always seek advise before practising.

There are variations that you can use also if this posture is too strong for you with resting bolsters and pillows under the lower back and using the wall for support.

For now enjoy your practice

Om Om Shanti Om

Mangala – Nicky.

How to work toward a happier more contented mind.

Whatever is happening in our life we tend to identify with it, i.e. when sorrow comes we become sorrow, when happiness comes we become happy, when confusion and ignorance come we become confused and ignorant.  We are all in this human body, which is a wonderful thing as it gives us the opportunity to dive into ourselves and to observe our minds.  We naturally want to be happy in fact we seemingly are never satisfied and are always wanting more, we don’t want to worry but we always worry.  We naturally want to make sure tomorrow will be safe but we are looking in the wrong places with the wrong methods to do so, it isn’t in having a flat in Paris and one in Holland.  It isn’t in having an expensive holiday or is it in having a highflying job or the friends that you work with.  What we really have to do to make sure tomorrow is happy and safe is to not think of tomorrow but think of the now and create a mind which is not going to be disturbed in any circumstances.  We need a method to not be affected by any physical or mental condition so in times when things seem more difficult; in times of loss or pain, actually they are easy because we don’t identify with them and remain unaffected. We can enjoy our experiences but try not to get attached to them, let them go as everything is always changing, nothing stays the same only the ultimate truth does so.  So when we have those times of exhilaration enjoy and move on, as they don’t last, there are always ups and downs, comings and goings.  Don’t let your expectations disturb you, try to accept things as they are.  The problem with us is that we expect everything to be perfect we want ourselves to be perfect.  This dream of perfection is going to cause nothing but worry and anxiousness or even disappointment, as nothing is perfect only in consciousness itself does this exist. 

We can help ourselves to overcome our delusions and rest safely and happily in the now by being grateful for all that we do have, for most of us we are exceptionally lucky sitting here looking at this computer screen with all 10 toes, the sense of sight, of touch, the ability to read and think.  For some these things are not a possibility.  A while ago I was coming back home from town in a taxi watching an old man with one leg having to wheel himself about in a make shift chair that he had to struggle to turn the leaver at the front with one hand to make the wheels go round, through the most busy and polluted streets in amongst all the noise and traffic, this man looked between 70-80 year old or even older.  All I could think of was struggle for this man to simply be able to move.  So for most of us we have so much to be grateful for right? 

Taking time for some meditation on this is a great help in getting us closer to gaining that mind that is going to remain contented and unaffected.

Here is how –

1.Sit in a calm place and sit comfortably, you can sit in a chair if it is not possible to sit on the floor for you.  However you are sitting be it in lotus pose or simple crossed legged, or with the legs out straight in front, make sure that the spine is held straight.

2.Close your eyes and observe your body for a few moments, try to relax your face, smoothing any lines across your brow, relax your eyes and your jaw.

Tense and release any muscles that are feeling tight or where you feel tension and try to relax your whole body.

Rest your hands gently in your lap and start to observe your breath, without changing anything just be witness to your tummy gently moving as you breathe.

3.After some time begin to imagine your toes and be grateful for them, for all the work they do for you each day.  Imagine your feet be glad you have them to carry you around, your legs, your hips.  Imagine your spine holding your whole body up straight, your lungs for enabling you to breath.  Your hands that allow you to write, cook, and all the things you do.  Imagine your skin allowing you to touch, your eyes allowing you to see, your nose allowing you to smell, your ears allowing you to hear and your tongue allowing you to taste.  Imagine your beautiful heart beating, what a wonder no?  You can work through your whole body and be grateful and happy with each part of it; even you can work through your internal organs and your wonderful mind.  You can even continue with thoughts of waking up in a bed in a room, that you have running water, a kettle to make tea with etc etc.

4.When you have finished going through all these things of which there are so many to be thankful for then just sit for a while in your own love and light, just breathe and be.

5.Before opening your eyes place your hands together in front of your heart centre and say thank you, then rub your hands together to create a heat and place them over your eyes.  Observe for a moment now how your mind is feeling - a little happier, a little lighter?  This will help you to take courage and continue on with the next time you practice your meditation.

6.When you are ready open your eyes and place your hands back to your lap.

Continue your day with a happier and more contented heart.

OM SHANTI SHANTI SHANTI

Thank you Frank for sharing this meditation.

Peace love and light

Mangala – Nicky.

Healing from Mother Earth

Some of the most powerful and safest therapies are found in nature.

Turmeric that lovely sun coloured bright yellow wonder spice has been used for centuries in Indian cooking and Ayurvedic practices.  The power of turning to nature to heal us can be immense, often we just need to trust Mother Nature herself and allow her to nurture us. 

Going backwards and forwards to surgeries and clinics sometimes can cause more stress than sitting back and simply breathing.  Taking time for you body to heal is really important and often knowing the best way to do that can be confusing especially when you hear different opinions from different people. 

Right now I am suffering with some sickness, there is an unbalance in my body, yes it comes even to us Yogi’s sometimes, and when it comes we have to accept that it is there, respect it and take time to heal.

All disease is caused by the body and mind becoming out of balance, or from a karmic dept that we have to pay, acceptance can sometimes be the most difficult thing, but giving ourselves time is so important, we think maybe the problem will go away if we ignore it, when we have so many others to take of sometimes our own being is put to the bottom of the list.  However all awareness begins at home, if we don’t take care of ourselves then how can we properly take care of anybody else?

Turmeric has amazing healing properties and is used in many different ways, in herbal teas and cooking and as pastes to be applied to the body.

It has a wonderful antioxidant effect that protects cells from the normal but damaging effect of oxidation and a great boosting of the immune system.

Turmeric being a natural anti-inflammatory and natural antibiotic gives great relief from achy joints and muscles when made into a paste and applied to the area in need.  Here is my recipe –

Mix together enough turmeric powder with a little water to make a paste and heat, add half a teaspoon of rock salt, a little pure honey, half a teaspoon of sesame seeds and squeeze the juice of half a lime into the paste. 

Before applying to the body rub a little oil into the effected area, then apply the warm paste, cover with an old cloth (turmeric has a staining effect from its bright colour) and place a hot water bottle over the top.  You might like to wrap a towel around the whole area to keep the hot water bottle in place.  Keep there for as long as you can, between half an hour to an hour.

Whilst you are applying the pack, you could practice a little yoga nidra or meditation to accompany the healing process. 

This is very good for anyone suffering from arthritic joints, sprains, twists and swellings where there is no infection (no red colour to the skin and hot temperature.)

Enjoy the soothing effect that this practice has on the body. 

For now may you all find peace and happiness.

Om shanti

Nicky – Mangala.

Overcoming the Obstacles on the path to meditation.

One of the main ways to overcome the many obstacles that cross our path to falling into a state of meditation is to actually know what those obstacles are.  Then we can understand, confront and overcome them.  The path of meditation is a rocky and difficult one, but overcoming those hindrances serves as a challenge and brings us to higher achievements. 

PAIN IN THE BODY can be overcome by practising our yogic postures regularly in order to make the body strong enough to sit for some time in stillness.  Much energy is wasted in fidgeting about whilst trying to sit still, so if the body is strong enough for it then this ceases to cause a problem.  Also sit in a position you can maintain for some time, we don’t all need to sit in a perfect lotus to be able to meditate, just be comfortable as long as the spine is straight for the energy to be able to flow without constriction.

DIET plays an important role in trying to reach a point of meditation, just as the food we eat becomes our body itself, the subtle parts of the food also form our mind and how we are thinking, so a yogi eats a very plain and simple diet, avoiding spicy and stimulating foods so as to keep the mind calm and still enabling themselves to be able to slip into meditation more easily.  Foods that stimulate – chillies, onions, garlic, and lemons are among the more obvious ones of caffeine, meat and alcohol.  Also avoid eating too much, if the stomach is overloaded meditation is impossible, eat as lightly as possible.

SLEEP is often coming during a meditation session or feelings of sleepiness and lethargy.  Try to have a break for a few moments if sleepiness is coming, or adjust the method of meditation to add variety.  If you are mentally repeating a mantra and you feel sleepy then repeat it aloud for a while, or do a few rounds of sun salutations and come back to the meditation, you will feel more alert again.  Another way is to chant OM aloud for a while then come back to your original method.

DOUBT in the practice is a huge obstacle, as one may have been practicing for some time without thinking they are gaining the results.  Firstly have realistic expectations of the practice, it is very difficult and for most of us takes a long time with patience and dedication, but remember often the results are hidden and you are receiving them by just doing the practice even though it may not seem obvious to you.  When doubt arises the student should seek the company of spiritually elevating people, by studying the scriptures and spending time in the right company of others who are dedicated to their practice.  Be inspired by them and gain the courage to continue, all the best things are worth waiting for!

ANGER AND THE LOWER EMOTIONS may arise blocking you from reaching that state of bliss and contentment, try to just acknowledge them as they are human emotions after all but try to combat them by considering all the disadvantages they have on you both physically and mentally and then in turn the negative effect they have on those that surround you.  Then think of the opposite emotion or feeling i.e if you are feeling anger contemplate it and then think of compassion and contemplate all the positive effects that compassion would have on you and all those that surround you.  This way you can start to turn all negatives into positives. 

Practicing meditation not only brings us so many benefits, we become calmer, stronger emotionally, able to deal with certain situations in a better way and brings us peace but this also vibrates out to all those that surround you, so in improving ourselves we are also improving our environment and the other living entities that surround us.  So get our your cushion, get comfortable, light a candle and sit in the love and light of your own silence.  Give yourself the opportunity to just be with yourself and breathe, nothing more than that and nothing less.

The path is long the greatest virtue is humility.

Let us make the world a more peaceful place both internally and externally.

OM OM SHANTI OM

May you all find peace, harmony and balance in your life.

Nicky / Mangala

The gift of Yoga

My journey to the heart began in my very first yoga class, although I didn’t know it then.  I knew that the class made me feel wonderful, but at the same time was unaware then of further discoveries, it was more a physical experience.  But I was aware after some time of some sort of connection going on somewhere but I couldn’t explain it.  It was only over time and practice that I knew that my journey was only just beginning and I had so much to develop and discover.  Throughout the history of man there have been the great explorers, those that have set sail across the seas, those that have ridden across the deserts on camels and those that have flapped their arms in search of flight.  There have always been people searching, but it is the discovery of the self that is the greatest journey of all and the biggest adventure you will ever have.  Full of light and darkness, pain and elation, full of surprises.  We can be the most amazing philosophers or speakers, but if we don’t feel it, why?  We can put our bodies into the most amazing yogic postures and look so pretty, but if we don’t feel it, why?  There is so much importance put on the physical body these days that we have forgotten our hearts, we need to develop our hearts.  When it comes to that point when our physical bodies die off, we will wonder what all that time working on it was for, when it is what is in our hearts that stays with us, this is what we need to work on.  In your heart lies the eternal truth, a blooming lotus, an everlasting light, all cognition of memory is in the heart, like a jewel waiting for you.  Through our effort with our practice we can start to remove the layers that hide this jewel to us, and dive deeply into an internal ocean.  Develop your hearts, remember your oneness and wholeness with the rest of humanity, with animals and birds, with plants and the oceans.  There is no separation so be compassionate to your brothers and sisters.  I would like to share this poem with you by Swami Sivananda- I have a message.

I have turned away

From the wealth of the world

I have a mission

A great task before me

In my heart there is a mighty flame

I dive into that flame

And find brotherhood, peace and love

I spread

Brotherhood, peace and love.

You too have mighty flames in your hearts, so let go of all this meaningful consumerism, let go of your attachments they only cause more pain to you at the end of the day, and find that ocean of deep peace that lies within you.  Develop your heart, open your heart and learn to love yourself and all those that surround you.

Om Shanti, I am so grateful to the beautiful lady called Mala that gave me my first ever yoga class, what a wonderful gift.  I hope you all find that gift too.

Mangala – Nicky.

Raise your heart to the Sun and receive a ray of light.

Suryia Namaskar; the sun salutation, is a vital technique of our yogic repertoire of practice and has been practiced ever since yoga was.  The sun rises and falls around us every day bringing light into lives; illuminating the world unconditionally.  Without light there is nothing.  The sun known as Suryia in Sanskrit allows us to grow, to nourish and to develop, it gives us the vital energy we need as human beings, all plants need to grow and in turn nurture us within the food we eat and allows us to lead a meaningful life.

Without the sun there is no creation, no seed can grow and no fruit can flourish.

Practicing Suryia namaskar should become part of our daily routine like brushing our teeth, and practiced with sincerity, effort and dedication will bring so many benefits to us completely recharging our batteries.

It should become a form of self-expression where you can feel creation itself not practiced just merely as an exercise to maintain physical health.  It allows you to tune into the rhythms of the 24 hours in the day, the 12 zodiac phases of the year, each posture representing one of these phases, and the rhythms of your own body. 

For me there are four forms to Suryia Namaskar

1. A physical form; improving circulation, flexibility, providing lubrication for the joints and stimulating all the internal organs and ensuring their proper working condition.  It allows us to live dynamically and bring back physical balance, which is vital for mental balance.
2. A mental form; improving focus and concentration, allows us to begin to let go of our stresses and anxieties, allows us to let go of irrelevant thoughts thus enabling us to live more joyfully.  Suryia Namaskar can be the most powerful tool for mental wellbeing, which is essential for spiritual growth.
3. A spiritual form; allowing us to sublimate our ego and lower emotions and thoughts and turn to a higher level of thinking.  We can begin to slay the demons of greed, selfishness and anger and have time to be gracious, humble and thankful to this giver of life.
4. A pranic form; allowing us to receive the solar energy itself and in turn become that energy; shinning like a ray of light both inwardly and outwardly.  The practice has a direct effect on the solar energies of the body bringing totally wellbeing and long life.

Practicing Suryia Namaskar can really make a huge difference to your life slaying all woes and worries and making you a more confident and happy person.  It doesn’t take long to finish a few rounds each day which I’m sure we can all find time for even in our busy lives, taking care of ourselves is imperative that we then can take care of the rest of our duties and commitments.  Without our own health and peace of mind we can’t make a good job of what else is going on around us.  So take time each day to honour yourself with Suryia Namaskar, feel stronger and more contented and give thanks to this beautiful shinning light in your life. 

Join me for 108 Sun Salutations on Saturday the 26^th October at Pranamaya Yoga Studio, Moksh, Patan, Kathmandu, Nepal, @ 2.30-4.30pm.  Come and experience the sun in a collective energy, this is not a time to count how many rounds you complete or compete with others, this is a time of reflection and to come and join a physical meditation, know when to rest and when to energise yourself, feel refreshed and cleansed and float out of the studio ready for the rest of your day!  Learn about the which chakras are activated during the practice and why 108 is relevant.  Also enjoy the beautiful mantra of the Sun whilst you move.

wishing you all joyfull and peaceful days

Om shanti

Mangala  -  Nicky

The Art of Complete Relaxation - Yoga Nidra

Yoga Nidra is the art of complete relaxation; it is a state of deep sleep for the body whilst keeping the mind aware and conscious.  In today’s world when we take time to relax, often we are creating more stimulation to the body and mind system, putting more pressure on this delicate system of ours instead of real rejuvenation.  Sitting in front of the TV or watching movies creates all kinds of vibrations depending on what you are watching but there are many reflections and lights keeping the eyes and ears stimulated.  Drinking a cup of coffee puts more stress on the body than any relaxation should do.  Going out for food and drinks creates all kinds of stimulations not only internally from what it is you are ingesting but also from noise of others, music etc etc.  Reading books creates all sorts of thought waves not what we want to do to allow the mind to have space.  These kinds of relaxations are just sensory diversions.

What Yoga Nidra gives to us is a place to really relax and allow the body and mind to re-balance and harmonise itself.  Often when we sleep at night, the body is still tense and never fully relaxes as it hasn’t been instructed to do so, the mind is still busy from the day or thoughts of what is necessary for the next day are coming and going.  But with the practice of Yoga Nidra we can leave all our stresses and anxieties behind and allow our cells and the whole body mind system to simply be and breathe.  It is a gift from the Universe to allow us to live gently again and in this busy world it is imperative for the health of our whole being.  Anxiety, stress and depression are our three main illnesses today and by practicing the art of relaxation we can start to relieve these symptoms.  The body and the mind cannot keep being pushed in all directions without something finally snapping, we have to take care of ourselves, then we can take care of all our other duties and the beings and environment around us.  At the end of the day, what is more important, a big fat pay cheque and sickness or having less but a happy heart?

The practice of Yoga Nidra is so simple; you don’t need any equipment or any special clothes, just a quiet place and the ability to turn your phone off for a while.  It will provide you with complete physical, mental and emotional rest, and within a short space of time of doing the practice you will begin to feel the benefits  You can find many CD’s and MP3’s of the practice and once you know it you don’t even need that, you can just mentally take yourself through the process, even whilst you are lying in your bed!

My CD Yoga Nidra with Nicky is a 17 minute long practice, not too short, and not too long so that you haven’t got time for it and is available and ready to go.  If you are living in Kathmandu please drop by to any of my classes to pick up a copy, the suggested donation is RPS150, and if you are outside of Nepal we will have to work out a way of getting a copy to you.

For now take time to relax and relax properly.

Om Lokha Somasta Sukhino Bhavantu

May you all find peace, balance and harmony

OM Shanti

Nicky / Mangala