Osiris Silvio
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More on Hatha Yoga, Nadi, and Chakras
Reposting the same Topic as a reply after it got deleted following by request to fix a few things
Esoterically, Hatha means Sun (Ha) and Moon (Tha), the masculine and feminine aspects of the soul, the Pingala and Ida.
One of the best ways to bring the Ida and Pingala to balance is by doing the Nadi Shoddhana Pranayama (almost identical to Anuloma Vuloma).
The Ida and Pingala are two of the Nadi (tubular circuitry where energy flows). Nadi Shoddhana means Nadi purification.
To do the Nadi Shoddhana, you make the Vishnu mudra by lowering your right-hand index and middle fingers to the palm, keeping the thumb, ring, and little fingers of the right hand up. Use the thumb to close the right nostril, the ring and little fingers to close and adjust the opening of the left nostril. If you are left-handed, it is vice versa. Close the left nostril, exhale any air through the right nostril, which you can partially close by applying pressure to it with your thumb. Now inhale for a certain count. When you master the inhale and exhale, you can do the Kumbhaka or breath retention. Exhale through the left nostril, which you can also partially close to better exercise the lungs and nose. Now inhale through the left, hold if you are doing Kumbhaka, and exhale through the right nostril. This completes one round.
At the beginning, according to Iyengar, it is better to focus on Sama Vritti, or equal ratio. The ratio that I find to work best is a count of 6 for inhale, 6 for Kumbhaka, and 6 for exhale. 666 generates the greatest energy.
The ratio for Vishama Vritti, or unequal ratio, that I found effective is 4, 16, 8 (that is 1, 4, 2). I found this ratio in the PDF of The Ten Tibetan Breaths, which I am doing at the moment.
https://kupdf.net/download/the-ten-tibetan-breaths_58f95796dc0d60d56cda982b_pdf
According to Svatmarama, the exhale must be soft and gentle. The gentler the breath, the more prana it generates. The breath must not be forceful, for we are dealing with the lifeforce and the delicate circuitry where energy flows. The instruments of breathing are soft and subtle and should be dealt with carefully.
What are the chakras?
Back to the Ida and Pingala, the Pingala (sun or yang) stems from the kanda, heart, or pelvic area and runs from the base of the spine up to the right nostril. Therefore, the right nostril is associated with the masculine and the left hemisphere of the brain. The Ida runs from the base of the spine to the left nostril, known as the moon, the feminine, or the yin and is associated with the right hemisphere of the brain and the left nostril and left side of the body. The Sushumna runs along the spinal column, the path of the kundalini shakti, up to the nasal septum. These three most important Nadi meet further up at the top of the head. The Ida and Pingala interwine like two serpents around the Shushumna. At the places where these three Nadi meet along the spinal cord, they establish energy centers like flying wheels known as chakras.
Mastering Asana before starting Pranayama
The yoga texts write that we should practice Asana for a while before moving on to Pranayama. The Asanas open the Nadi and prepare the ground for the control of prana through Pranayama. If you do Pranayama with closed Nadi, you will then be doing extra effort and tiring your Nadi system. That’s why Iyengar says we must not do Nadi Shoddhana or other Pranayama when we are sick and having congested nose, in which case we can do deep breathing instead.
Asana
There are many sequences of Asana one can do. The traditional hatha yoga sequence available at Joy of Satan does well for opening the Nadi, raising the bioelectricity, cleaning the aura, and empowering the soul. In my experience, I have found it to be the best for raising energy. However, it might be insufficient to build stronger bodies and becoming most flexible through Yoga. Therefore, you can add more Asanas into it, especially the standing asanas, if you want more strength and flexibility.
A. Most breathing during Asana is through the nose (nostril breathing) for both inhale and exhale. This helps the yogis to conserve their energy.
b. For longer sessions, you can do the Ujjayi or Victorious breath, which is the Cat breath, inhaling and exhaling through the nose while slightly constricting the glottis at the back of the throat.
c. A relaxed state of mind is better for progress and avoiding injury.
e. You may say a prayer to Shiva/Satan, the God of Yoga, to help you to progress and improve as a Yogi and Sadhaka before you begin the practice. In Sadhana, or religious practice, the Sadhaka (practitioner) relies on a divine force and surrenders to it. This can be one’s Guardian God or any Deities from the Satanic Pantheon.
1. Warm-ups
Unless you want to get some injury, you must warm up your joints and back at first. For this, do the Sukshma Vyayama. To warm up the back, do Cat-Cow and Tiger, Threading the Needle, Puppy Pose, Spinal Circles…
Here's an example of Sukshma Vyayama:
https://youtu.be/42G_cKKUtuA
For those with weak knees, do the warmups on this website along with the Sukshma Vyayama:
You can also do Surya Namaskar or Sun Salutation for additional warmup.
https://www.livestrong.com/article/428914-good-ways-to-warm-up-your-knees/
2. Start with Standing Asanas
Standing Asanas are very important for beginners, because they build strength, mobility, and flexibility. When you master the standing asanas, the seated forward bends and all other types of Asana become much easier.
Here are some of the Standing asanas, which you can find in this PDF of Light on Yoga by Iyengar:
https://www.google.com/url?sa=t&sou...ive.com-.pdf&usg=AOvVaw2LPk75N42jj_QRibbROuoh
Vriksana
Uttitha and Parvrita Trikonasana
Uttitha and Parvrita Parsvakonasana
Virabhadrasa 1, 2, 3
Ardha Chandrasana
Prasarita Padottanasana
Parsvottanasana
Utkatasana
Many types of Standing forward bends, which prepare the yogi for seated forward bends.
USING YOGA BLOCKS ARE VERY BENEFICIAL IN THE BEGINNING TO MAKE SURE YOU DO THE ASANAS PROPERLY. If possible, practice in front of a mirror. In all asanas like Parsvakonasana and Virabhadrasa/Warrior, keep the knee, shin, and heel of the front leg in one line. The thigh of the front leg must be parallel to the floor as much as possible. The back leg stretched and unbent at the knee.
In all balancing asanas, find a fixed point in front of you and make it your Drishti.
3. The best sequence to follow is Standing asanas, seated forward bends, backbends, followed by Twists. Inversions can be placed anywhere in the beginning or end. Iyengar places the Sirsasana and its cycle at the beginning since the body is still fresh and untired. Arm balances can be added for additional strength and muscle building.
4. To facilitate the seated forward bends for those with less flexibility and tighter hamstrings, place a thick blanket under your sitting bones. Bend from your hip creases keeping a concave lower back by tilting your pelvis anteriorly.
5. For the backbends, tighten your buttocks muscles when doing Locust and Bow. Use your core muscles and quadriceps. In Cobra, keep the hip and pubis in contact with the floor or mat with the feet together. If possible, stretch your arms at the elbows and throw your head up like a cobra about to strike. In Urdhva Mukha Svanasana or upward facing dog, separate the feet by a few inches and balance on the balls of the toes and the palms only. For camel or Ustrasana, keep the thighs perpendicular to the floor. You may kneel before a wall and keep the thighs in contact with it as you practice curving the lower back without losing the right angle between the thighs and calves.
6. After backbends and inversions one may rest in child pose.
7. The twists soothe the tension from the back after the backbends and also detox the body. The Ardha Matseyendrasana is a good example.
8. Every asana has its Drishti or gazing point which helps to focus and still the mind into Dharana and Ekagra (one pointed focus). Find your drishti or refer to yoga books, focus on even and gentle breaths, and count with your breaths. For example, count five long gentle breaths in every asana or on each side, you may internally count 1,2,3,4,5,6 for the inhale and count the same for the exhale.
9. Do not hold your breath when doing Asana.
10. For the Inversions: apply the Jalandhara Bandha or chinlock when doing the Shoulder stand by bringing your sternum to the chin to get all the invaluable benefits of this Asana, which is considered a panacea that stimulate the thyroid and parathyroid glands in the neck. For Sirsana, strengthen your daltoid muscles in the shoulders by doing Dolphin pushups. In headstands, keep the shoulders away from the ears by rolling them up and back. Warming up the hips and spine is important to be able to do the necessary pelvic tilts and moving your pelvis forward while upside-down. If you’re doing Sirsasana 1, interlace your fingers as tightly as possible and before kicking off, make sure that your torso is at an angle wider than 90 degrees from the floor so that the gravity helps you move into headstand.
11. When you finish the Asana session, rest in Svasana. Direct the yogic energy by repeating an affirmation followed by chanting AUM or AMUN. Visualize light filling you or the thing you want to manifest. Repose for at least 10 minutes, letting the energy flow up and do its work. This is a time to recuperate your energy to avoid feeling tired afterwards.
12. For Savasana, first relax the facial muscles, then release any tension from the hands and feet. Scan your body for any tension and release it wherever it is. The head is placed in the center without tilting to any one side. Both buttocks evenly rest on the mat. Having relaxed the body, focus on the breath. Then withdraw the senses by focusing on your inner self and heartbeat. The gaze is directed inward at the Inner Atma. You may gaze with closed eyes at the third eye, which can boost one’s confidence.
13. If you are not tired after the Asana, you may do Pranayama. But you mustn’t do Pranayama before the Asana according to Iyengar, which makes sense, as the Pranayama creates body heat and warms up the Nadi.
14. For Pranayama, sit in Sidhasana or Padmasana. If these are difficult, sit in Svastikasana ࿗, also known as Sukasana or easy pose, and keep the spine as straight as possible. You may lower the chin to the chest during Pranayama to avoid feeling tension on the heart. After a session of Pranayama, one can also direct his Pranayamic energy into any affirmation. Correct and daily practice of Pranayama can eradicate all disease.
I’d also add that there is two types of Kumbhaka, the Antara and Bahya. The former is holding the breath after inhalation, the latter after exhalation.
Iyengar also says that we must master the Antara before Bahya. During Kumbhaka we must apply the Bandhas. The Jalandhara Bandha can be applied through the three stages of breathing (puraka, rechaka, and Kumbhaka) to avoid feeling tension on the heart. While doing Antara Kumbhaka, apply also the mula bandha by contracting the sphincter muscles of the anus and the pubococcygeus muscles. During Bahya Kumbhaka, apply the uddiyana bandha by bringing your stomach and navel close to the spine.
References
Light on Yoga by Iyengar
Light on Pranayama by Iyengar
Hatha Yoga Pradipika by Swami Svatmarama
Hail Satan, King of Orion and the God of Yoga
ॐ࿗ॐ࿗
Reposting the same Topic as a reply after it got deleted following by request to fix a few things
Esoterically, Hatha means Sun (Ha) and Moon (Tha), the masculine and feminine aspects of the soul, the Pingala and Ida.
One of the best ways to bring the Ida and Pingala to balance is by doing the Nadi Shoddhana Pranayama (almost identical to Anuloma Vuloma).
The Ida and Pingala are two of the Nadi (tubular circuitry where energy flows). Nadi Shoddhana means Nadi purification.
To do the Nadi Shoddhana, you make the Vishnu mudra by lowering your right-hand index and middle fingers to the palm, keeping the thumb, ring, and little fingers of the right hand up. Use the thumb to close the right nostril, the ring and little fingers to close and adjust the opening of the left nostril. If you are left-handed, it is vice versa. Close the left nostril, exhale any air through the right nostril, which you can partially close by applying pressure to it with your thumb. Now inhale for a certain count. When you master the inhale and exhale, you can do the Kumbhaka or breath retention. Exhale through the left nostril, which you can also partially close to better exercise the lungs and nose. Now inhale through the left, hold if you are doing Kumbhaka, and exhale through the right nostril. This completes one round.
At the beginning, according to Iyengar, it is better to focus on Sama Vritti, or equal ratio. The ratio that I find to work best is a count of 6 for inhale, 6 for Kumbhaka, and 6 for exhale. 666 generates the greatest energy.
The ratio for Vishama Vritti, or unequal ratio, that I found effective is 4, 16, 8 (that is 1, 4, 2). I found this ratio in the PDF of The Ten Tibetan Breaths, which I am doing at the moment.
https://kupdf.net/download/the-ten-tibetan-breaths_58f95796dc0d60d56cda982b_pdf
According to Svatmarama, the exhale must be soft and gentle. The gentler the breath, the more prana it generates. The breath must not be forceful, for we are dealing with the lifeforce and the delicate circuitry where energy flows. The instruments of breathing are soft and subtle and should be dealt with carefully.
What are the chakras?
Back to the Ida and Pingala, the Pingala (sun or yang) stems from the kanda, heart, or pelvic area and runs from the base of the spine up to the right nostril. Therefore, the right nostril is associated with the masculine and the left hemisphere of the brain. The Ida runs from the base of the spine to the left nostril, known as the moon, the feminine, or the yin and is associated with the right hemisphere of the brain and the left nostril and left side of the body. The Sushumna runs along the spinal column, the path of the kundalini shakti, up to the nasal septum. These three most important Nadi meet further up at the top of the head. The Ida and Pingala interwine like two serpents around the Shushumna. At the places where these three Nadi meet along the spinal cord, they establish energy centers like flying wheels known as chakras.
Mastering Asana before starting Pranayama
The yoga texts write that we should practice Asana for a while before moving on to Pranayama. The Asanas open the Nadi and prepare the ground for the control of prana through Pranayama. If you do Pranayama with closed Nadi, you will then be doing extra effort and tiring your Nadi system. That’s why Iyengar says we must not do Nadi Shoddhana or other Pranayama when we are sick and having congested nose, in which case we can do deep breathing instead.
— Hatha Yoga Pradipika by Svatmarama in addition to the translator’s notes.
Asana
There are many sequences of Asana one can do. The traditional hatha yoga sequence available at Joy of Satan does well for opening the Nadi, raising the bioelectricity, cleaning the aura, and empowering the soul. In my experience, I have found it to be the best for raising energy. However, it might be insufficient to build stronger bodies and becoming most flexible through Yoga. Therefore, you can add more Asanas into it, especially the standing asanas, if you want more strength and flexibility.
A. Most breathing during Asana is through the nose (nostril breathing) for both inhale and exhale. This helps the yogis to conserve their energy.
b. For longer sessions, you can do the Ujjayi or Victorious breath, which is the Cat breath, inhaling and exhaling through the nose while slightly constricting the glottis at the back of the throat.
c. A relaxed state of mind is better for progress and avoiding injury.
e. You may say a prayer to Shiva/Satan, the God of Yoga, to help you to progress and improve as a Yogi and Sadhaka before you begin the practice. In Sadhana, or religious practice, the Sadhaka (practitioner) relies on a divine force and surrenders to it. This can be one’s Guardian God or any Deities from the Satanic Pantheon.
1. Warm-ups
Unless you want to get some injury, you must warm up your joints and back at first. For this, do the Sukshma Vyayama. To warm up the back, do Cat-Cow and Tiger, Threading the Needle, Puppy Pose, Spinal Circles…
Here's an example of Sukshma Vyayama:
https://youtu.be/42G_cKKUtuA
For those with weak knees, do the warmups on this website along with the Sukshma Vyayama:
You can also do Surya Namaskar or Sun Salutation for additional warmup.
https://www.livestrong.com/article/428914-good-ways-to-warm-up-your-knees/
2. Start with Standing Asanas
Standing Asanas are very important for beginners, because they build strength, mobility, and flexibility. When you master the standing asanas, the seated forward bends and all other types of Asana become much easier.
Here are some of the Standing asanas, which you can find in this PDF of Light on Yoga by Iyengar:
https://www.google.com/url?sa=t&sou...ive.com-.pdf&usg=AOvVaw2LPk75N42jj_QRibbROuoh
Vriksana
Uttitha and Parvrita Trikonasana
Uttitha and Parvrita Parsvakonasana
Virabhadrasa 1, 2, 3
Ardha Chandrasana
Prasarita Padottanasana
Parsvottanasana
Utkatasana
Many types of Standing forward bends, which prepare the yogi for seated forward bends.
USING YOGA BLOCKS ARE VERY BENEFICIAL IN THE BEGINNING TO MAKE SURE YOU DO THE ASANAS PROPERLY. If possible, practice in front of a mirror. In all asanas like Parsvakonasana and Virabhadrasa/Warrior, keep the knee, shin, and heel of the front leg in one line. The thigh of the front leg must be parallel to the floor as much as possible. The back leg stretched and unbent at the knee.
In all balancing asanas, find a fixed point in front of you and make it your Drishti.
3. The best sequence to follow is Standing asanas, seated forward bends, backbends, followed by Twists. Inversions can be placed anywhere in the beginning or end. Iyengar places the Sirsasana and its cycle at the beginning since the body is still fresh and untired. Arm balances can be added for additional strength and muscle building.
4. To facilitate the seated forward bends for those with less flexibility and tighter hamstrings, place a thick blanket under your sitting bones. Bend from your hip creases keeping a concave lower back by tilting your pelvis anteriorly.
5. For the backbends, tighten your buttocks muscles when doing Locust and Bow. Use your core muscles and quadriceps. In Cobra, keep the hip and pubis in contact with the floor or mat with the feet together. If possible, stretch your arms at the elbows and throw your head up like a cobra about to strike. In Urdhva Mukha Svanasana or upward facing dog, separate the feet by a few inches and balance on the balls of the toes and the palms only. For camel or Ustrasana, keep the thighs perpendicular to the floor. You may kneel before a wall and keep the thighs in contact with it as you practice curving the lower back without losing the right angle between the thighs and calves.
6. After backbends and inversions one may rest in child pose.
7. The twists soothe the tension from the back after the backbends and also detox the body. The Ardha Matseyendrasana is a good example.
8. Every asana has its Drishti or gazing point which helps to focus and still the mind into Dharana and Ekagra (one pointed focus). Find your drishti or refer to yoga books, focus on even and gentle breaths, and count with your breaths. For example, count five long gentle breaths in every asana or on each side, you may internally count 1,2,3,4,5,6 for the inhale and count the same for the exhale.
9. Do not hold your breath when doing Asana.
10. For the Inversions: apply the Jalandhara Bandha or chinlock when doing the Shoulder stand by bringing your sternum to the chin to get all the invaluable benefits of this Asana, which is considered a panacea that stimulate the thyroid and parathyroid glands in the neck. For Sirsana, strengthen your daltoid muscles in the shoulders by doing Dolphin pushups. In headstands, keep the shoulders away from the ears by rolling them up and back. Warming up the hips and spine is important to be able to do the necessary pelvic tilts and moving your pelvis forward while upside-down. If you’re doing Sirsasana 1, interlace your fingers as tightly as possible and before kicking off, make sure that your torso is at an angle wider than 90 degrees from the floor so that the gravity helps you move into headstand.
11. When you finish the Asana session, rest in Svasana. Direct the yogic energy by repeating an affirmation followed by chanting AUM or AMUN. Visualize light filling you or the thing you want to manifest. Repose for at least 10 minutes, letting the energy flow up and do its work. This is a time to recuperate your energy to avoid feeling tired afterwards.
12. For Savasana, first relax the facial muscles, then release any tension from the hands and feet. Scan your body for any tension and release it wherever it is. The head is placed in the center without tilting to any one side. Both buttocks evenly rest on the mat. Having relaxed the body, focus on the breath. Then withdraw the senses by focusing on your inner self and heartbeat. The gaze is directed inward at the Inner Atma. You may gaze with closed eyes at the third eye, which can boost one’s confidence.
13. If you are not tired after the Asana, you may do Pranayama. But you mustn’t do Pranayama before the Asana according to Iyengar, which makes sense, as the Pranayama creates body heat and warms up the Nadi.
14. For Pranayama, sit in Sidhasana or Padmasana. If these are difficult, sit in Svastikasana ࿗, also known as Sukasana or easy pose, and keep the spine as straight as possible. You may lower the chin to the chest during Pranayama to avoid feeling tension on the heart. After a session of Pranayama, one can also direct his Pranayamic energy into any affirmation. Correct and daily practice of Pranayama can eradicate all disease.
I’d also add that there is two types of Kumbhaka, the Antara and Bahya. The former is holding the breath after inhalation, the latter after exhalation.
Iyengar also says that we must master the Antara before Bahya. During Kumbhaka we must apply the Bandhas. The Jalandhara Bandha can be applied through the three stages of breathing (puraka, rechaka, and Kumbhaka) to avoid feeling tension on the heart. While doing Antara Kumbhaka, apply also the mula bandha by contracting the sphincter muscles of the anus and the pubococcygeus muscles. During Bahya Kumbhaka, apply the uddiyana bandha by bringing your stomach and navel close to the spine.
References
Light on Yoga by Iyengar
Light on Pranayama by Iyengar
Hatha Yoga Pradipika by Swami Svatmarama
Hail Satan, King of Orion and the God of Yoga
ॐ࿗ॐ࿗
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