Trikonasana - my asana of the month

Trikonasana – the triangle pose is the last of the 12 basic asana practiced within the Sivananda sequence, and I love finishing with it and its variations.  This asana targets the areas that take the brunt of our insecurities strengthening our physical but also our emotional body.  It enables us to find space through the side of the body whilst firmly grounding us to the earth through our legs and feet.  We push downwards through the lower body whilst reaching to the side giving extension that encourages us to release emotions and encourage healing.  We can start to address the pain we might be carrying in the back as we also extend through the shoulders and neck, which are two other places we can accumulate tension.  We can start to combat unsteadiness by focusing on concentrated breathing and as we push into the earth more thus bringing stability.  Many of us live in various states of high frequency stress and these vibrations can build up in the hips, trikonasana is a very powerful tool to open up the hips and strengthen both physically, emotionally and energetically.

I love the variation of parvita trikonasana or revolved triangle as you can really feel that force of opposition as one hand is grounded to the earth and the other is lifting up to the sky through the fingertips.  In every posture it is possible to feel that opposition of forces but for me this really becomes powerful here as I breathe.  This variation brings more flexibility and increases our capabilities of balance.

In a nutshell I love Trikonasana and it is my chosen asana of the month, it helps me to stay calmer and more in control of emotions, it reaches out to the moon making her steady and increases self-awareness making us more mindful.  Through finding the space in this pose through the body, I also find space for the mind, a gap, a breath that deepens, a pause and a time for stillness in alignment with the universal energy both internally and externally.  To me through the practice and from the feeling I can fully understand why Sri Swami Sivananda places this asana at the end before final relaxation.  It grounds me and lifts me, allows the space I need to find to release me from the bondage of my mind before lying down into savasana.

Trikonasana – I love you!

Physical benefits –

1.The spinal nerves and abdominal organs are toned.

2.The digestive organs are stimulated giving better working condition of the bowels, assists digestion and improves on appetite.

3.The chest expands, opens and relaxes.

4.The liver and spleen are massaged and secrete more abundantly.

5.It keeps the spine elastic and amplifies the half spinal twist.

6.Promotes hip and leg flexibility.

7.General circulation will increase and be invigorated.

8.The body becomes lighter and you will find that if you practice this pose with integrity and determination your other asana will also improve.

Watch out for common mistakes such as bent knees, the head not in line with the spine and the upper arm is bent.

Practice with deep focused breathing, with mindfulness and slowly, the longer you hold the greater the benefits you will feel.  Become able to handle challenges whilst staying calm and relaxed.

Enjoy your beautiful triangles and become aligned to the stars.

Love from the heart

Mangala / Nicky

Explanations on Karma Yoga

For many centuries the Bhagavad Gita has remained a most influential, philosophical and enlightening text that has shaped many thoughts and life, not only in India but also around the world.  It is said that the answer to all of humanities sufferings and problems can be solved within its pages.

I have mentioned before within these posts about the synthesis of yoga and the four major paths of practice, that of Jnana, Karma, Bhakti and Raja.  Well within the Bhagavad Gita we get profound and deep insights of three of these paths, that of Karma; the yoga of action, Jnana; the yoga of knowledge and Bhakti; the yoga of devotion.

The teachings start by Lord Krisna stating that all of humanities problems and worries of ignorance, sorrow and death are not legitimate problems, they are not real and are only caused because we lack the knowledge of whom we really are.  He teaches that in truth what we really are is limitless, existence, knowledge and bliss.  That our true nature is happiness is indestructible and pure.  Lord Krisna outlines the essence of what we truly are or the knowledge of the true self and that this knowledge frees us from all our thoughts of limitations.

But how can we achieve this knowledge?  We cannot - without a calm and contemplative mind.  Our minds are too much disturbed by our likes and our dislikes.  We are happy when we are doing something that we like, but as soon as we are doing something that we don’t like the happiness fades.  Or for example when we eat something that we really love let us say ice cream, we seem to be happy, but when the ice cream has gone then what?  Or when we are eating something bitter like gourd, is the same happiness there as when we are eating ice cream?  It’s a funny thing because in our mind we know that actually it is the gourd that is far more helpful for our bodies and mind as opposed to the ice cream, so why does the ice cream make us happier?

If we had a calm and abiding mind without these likes and dislikes then we would be contented with either the ice cream or the gourd.  So how can we work towards that mind?  The Gita tells us that karma yoga is key to reduce and finally eliminate those fancies and things that make us screw up our faces at the thought!  Now Karma yoga has been explained in different ways, one way is to say that it is selfless service and another is giving up the fruits of ones action, to do a job without thought of any reward.  But Swami Dayananda explains it beautifully in his teaches on the Gita.  He says that of course we must expect a desired result from our action if we are going to do it with dedication and effort, otherwise one may not be bothered how they perform the action.  For example if we are teaching somebody it is our desire that they understand, otherwise if we are not concerned with if they learn or not, we may not put in the correct effort with the teaching.  However the results of whether or not that person understands or not is out of our control, this is coming from the universal laws that surround us or in other words God.  So do our action with the correct amount of intent and effort but accept the results with grace and reference, this is karma yoga.  The result is not our decision this is not in our control.  So sameness of mind in any situation could be said to be karma yoga, or doing the work or action as an offering to the ultimate and receiving the result whether or not it is favorable or not favorable as an offering back.  Now if it were not the desired result then a wise man would look at it as an opportunity to learn and that opportunity greatly accepted.  Developing a non-reacting mind, a calm and abiding mind then the mind can be capable of learning.  In karma yoga we are happy not excited just contented in any result of what comes to us.  For example if we went for our driving test we would really want to pass it, and of course if we pass that would be a wonderful thing, but if we don't pass the first time then that is a great opportunity to learn to be a better driver and maybe avoid that first little prang in the car park with a post!!

Have beautiful days in peace and contentment.

Recommended reading – The teaching of the Bhagavad Gita by Swami Dayananda.

AUM shanti AUM

Mangala / Nicky.

Back on the Mat on Thursdays

Open your Heart on Thursdays, we are back on the Mat @ GEMS

After a bit of a break our Thursday classes have resumed again at GEMS Cambridge International School, Kampala, Uganda.

4.00-5.00pm  Satsang  - a Session of contemplation, meditation and the chanting of Kirtan and Mantra.  Uplift yourself with this joyful session and curb the negativities turning them to positives and feel refreshed and rejuvenated.

5.00-6.30pm  Open Sivananda Asana class - Relax, breathe, stretch and find yourself again after a busy day.

Both classes are open to all levels and are donation based.

Looking forward to meeting you again at GEMS.  

Foundation block - upstairs.

Have inspired practice

Om shanti Om

Mangala / Nicky.

Suffering from anxiety and panic attacks?

Anxiety and panic attacks can be shocking, disruptive, curb our confidence and intimidate us.  They may be something that comes and grabs you by surprise or they can creep up on you slowly.  It may also be something that you feel that you can’t explain to those who surround you or whom are normally supporting you.  Also you may not want to admit that this is happening to you or talk about it. 

Suffering alone and hoping it will go away is a very troublesome path and will only increase the pain and torment you may be feeling.  Admitting that you need a little help is the first huge step on the road to overcoming or recovery from these issues, and approaching someone that has also had similar problems through centers and groups could be the best answer.  Trying to explain how your panic attack is effecting you even to your closest and dearest may seem impossible.  But without approaching your feelings and your mind you may be worsening your symptoms and even may find that you cannot face to go to work or to other commitments that you may have and things can really nose dive from here. 

Know that you are not alone there are so many people all over the world suffering with similar issues and that you are by no means no less than anyone else because of them.  Don’t hide away; talk to those that are closest to you and although it may be the hardest thing to explain just getting it out in the open is a massive step and relief.  Saying it out loud “I’m not coping,” to someone you can trust can be a massive relief, just saying those words, then look for the extra help you need.  If you feel you really can’t talk then write it down that may be an easier approach – what it is that you are afraid of, where do you think this has stemmed from?  It may be something that you have gone through recently that has triggered it or it may be something from so far back, but someone you have known for a long time may even be able to shed the light on why this is happening to you more easily than you imagine.  As soon as you admit to yourself you have fears etc, then the path forward can open itself to you.

Look for a great gentle yoga instructor that can guide you through a soothing and calming practice that you can learn and practice daily.  Guided meditations are a great way to affirm positive thoughts and uplift you and build your confidence up again.  Proper exercise in the respect of working through each part of you without over stressing is essential, too much exercise is going to give you more stress, but it is very important to get out and into nature.  You have to find your level and limitations and stay within them until you are ready to move on.  Never try to force a tougher workout or feel under pressure to do so, now is the time to be gentle and go slowly slowly.

Eat well; good organic foods made from the heart, avoid junk foods to try to console yourself, this will only effect you negatively.  Drink plenty of water to support your emotions.

Get out into the garden or a garden and plant some seeds, do some gardening and nurture yourself with mother earth.  Get enough rest is a must and definitely increase the amount of sleep you are having for a while.  Speak to a counselor and get some feedback on your how you are doing.  I found making lists of what I needed to do invaluable and help to ease my fuzzy head!  Nurture yourself with holistic approaches so you can find your inner medicine and avoid making yourself feel better with things that are dependent such as drugs and alcohol.  Yoga, aromatherapy, massage, tai chi and acupuncture are all wonderful ways to reach your goal of wellbeing of mind and body, because you deserve it, there is nobody who doesn’t deserve to be well and happy, because essentially that is your true nature.  If you need to take time off then do so.

Here is a beautiful guided contemplation that can help you – sit in a quiet place with phone off and no distractions, it wont take long and over time when you are more settled you can increase your time for sitting.  You can sit cross-legged on the floor or if this is uncomfortable or not possible sit on a chair as long as the spine is held straight.  Close your eyes and start to feel your body, are you warm, cool, do you have any sensations within the body.  Acknowledge those sensations and allow them to be there without judgment.   Start to become aware of your breath and allow your mind to follow every inhalation and every exhalation; just follow you don’t need to try to deepen the breath or change it – just follow.   Then start to tell yourself –

I breathe in calmness and I breathe out calmness

I breathe in quietness and I breathe out quietness

I breathe in stillness and I breathe out stillness

You can repeat this for some time whatever is working for you,

and then begin –

I cannot give to anyone else what I first have not given to myself

I feel the space around me and I feel this moment

I deserve this moment of peace and stillness

From this moment on I chose to love myself just as I am.

From this moment on I chose to love myself just as I am.

I am loving and I am loveable.

I have strength and I have courage

I love myself just as I am right now in this moment.

I will always be here for me and I will never abandon me.

I love myself just as I am right now in this moment and all moments.

You may then like to move into child’s pose for some time and simply breathe.  Feel nurtured by the universe and breathe and be.  Give yourself time to come out of the practice in a relaxed way – slowly with no rush, you may even like to place your hands over your closed eyes for a few moments then open the eyes behind your hands before releasing your  hands down.

Take care everybody and love yourself, look after yourselves, wishing you all courage and to feel the beauty of whom you are.

Om Shanti Shanti Shanti

Mangala / Nicky