51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Meditative Asanas

Hundreds of different asanas are performed in yogic practice, however it is stated all these asanas came into being elementally to support the Yogi develop the strength and resilience to sit and stay in one of the classic meditative postures for long and accelerate on the journey of finding the final objective of Yoga!

Meditation is the asana for the mind. A meditative posture incites a prayerful state and a meditative practice takes your mind in quietude. Sitting for long is not the motive, it is about the reconstituting of the swaying mind to a state of calmness and the reverberations of tranquility, peace that precipitates as a result of practising in the meditative posture. There develops mindfulness and a realization of being in the present is instilled.

Patanjali’s Yoga Sutras on Dharana states: ‘Deśa bandhasya cittasya dhāranā’, which means- “Dharana is when the mind stuff is held concentrated in one place”, and on Dhyana it says: ‘Tatra pratyaya eka tānatā dhyānam’, which translates as – “Then (when the mind force) is held onto that one essence/place for an extended/continuous duration is dhyana.”

Note

  • For someone who is a beginner, it may take a while before he/she gets comfortable and accustomed in the posture. For them, it is advised to start practicing for a smaller duration and when proficient, gradually increase the time. Initially the mind may often get distracted, however try gently bringing it’s focus back on your breath or the chosen external/internal point/object of focus/concentration.
  • Once you are well composed and settled in the posture, gently close your eyes, ease down your facial muscles and subtly notice your breath. Starting from about 10 to 20 minutes each day and gradually expanding the duration as per your time, need, capacity and willingness will be fruitful in the long run.
Today’s Meditative Postures Are: 

1] Vrushasana-The Bull Posture

Seeing peripherals, this may appear to be not falling in the category of meditative asanas, but when practiced, one can relate to the benefits such as a regulated command over virility, well directed thoughts and control over your ever-fluctuating mind. 

Limitations / Contraindications

  1. People with acute arthritis, stiffness of the lower limbs, acute knee pain, very high or low blood pressure, mental disorder should avoid doing this.
  2. People experiencing depression or feeling lost-low may try doing this posture with eyes open and the mind regulated in maintaining a still body. 
Vrushasana- The Bull Pose

How to Practice?

  • On a mat laid out on the floor, sit erect with your legs completely outstretched. 
  • Now, bend your right leg from the knee bringing inwards in such a way that the right foot gets placed very close to your left hip, with toes extending outwards.
  • Next, bend your left leg inwards at your knee, crossing it over your right knee, gently lay the left foot closer to the outside periphery of your right hip.
  • Make sure that the knees are well-aligned and seen parallel on top of each other as much as possible. 
  • Place your hands on the upper knee, either with the fingers clasped or one hand on the other, palms facing downwards.
  • Keep your body straight with your back, neck, head, chest in an upright line, with the abdomen held in a normal contour and chin parallel to the floor.
  • Stay in this position with either your eyes closed or your gaze fixed at one point straight in front and subtly observe your breath. 
  • You can do it again by altering the position of the legs.
  • You can remain in this posture beginning from 3-5 minutes initially, taking up to 10 minutes or more gradually with regular practice. 
  • To release the posture, unclasp your fingers and gently bring back your legs one after another to the starting position. 

Benefits

It gives a good stretch to the spine, thighs, calves, ankles, hips and aid to regulate the erectness of the spine, especially for other meditative practices. It augments the blood circulation in the lower abdomen region and enhances digestion.  Establishing oneself in this posture by placing both knees with folded legs one above another in a specific way, fortifies and strengthens the groin as well as the excretory muscles.  Consistent practice improves awareness of the body and mind and gradually builds calmness, tranquility and peace of mind.

2] Virasana-The Heroic Posture

Also called the Heroic Posture, it boosts determination and instills steadfastness. Legend has it that this posture is assumed by Lord Hanuman, the dauntless devotee of Lord Rama whose courageousness and equilibrium were an exemplary integration. He acquired this pose while being posited at the feet of his lord. 

Limitations / Contraindications 

  1. People with acute arthritis, stiffness of the lower limbs, acute knee pain, very high or low blood pressure, mental disorder should avoid doing this.
  2. People experiencing depression or feeling lost-low may try doing this posture with eyes open and the mind regulated in maintaining a still body. 
Virasana-The Heroic Posture

How to practice? 

  • To begin with, take a kneeling position on a mat laid out on the floor in a way that your knees and feet touch each other, now slowly assume the Vajrasana posture.
  • Gently bring out and up your right leg, still with the bent right knee and place your right foot very close and next to your left knee which is firmly placed on the floor.
  • Align your right foot toes in line with the left knee. 
  • Acquire a steady balance of the hips and upper body as you are now sitting on one foot. 
  • Keep your left hand on your left knee and the right hand on your right knee, for both palms facing downwards.
  • Keep your back, neck, chest and head in one straight line, abdomen in normal contour and chin parallel to the floor.
  • Gently close your eyes and passively observe your breath. You may even choose to focus your gaze on one fixed point straight ahead.
  • You can do it again by altering the position of the legs.
  • You can remain in this posture beginning from 3-5 minutes initially, taking up to 10 minutes or more gradually with regular practice. 
  • To release the posture, slowly come back to the kneeling position, then sit on one side and straighten the legs one at a time or both together and relax in a convivial position. 

Benefits 

It extends a good stretch to the hips, lower back, thighs, knees, ankles and feet. It enhances blood circulation in lower extremities and gives relief to tired legs. It vitalizes the foot arches and extends relief to hurting flat feet. Continuously practicing the posture correctly for a long period of time, straightens the spine, amplifies mind-body awareness and reinforces the sense of remaining in the present. It invigorates a sense of well-being, instills emotional stability, boosts confidence and enhances tranquility.

Thought of the day: “The mind is restless and difficult to restrain, but it is subdued by practice”- Bhagawad Gita

Link to day 20: Meditative Asana-Vajrasana https://kreately.mars-cdn.com/day-20-meditative-asana-vajrasana-mitraasha/

Link to day 22 : Hasta-Mudras(15) https://kreately.mars-cdn.com/day-22-hasta-mudras15-mitraasha/

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