Omkar - chanting for inner peace

Omkar or simply Om (Sanskrit :ओंकार or ॐ ; Pronounced as 'Aum' - more details at this wiki entry ) is the sacred of all mantras and sounds. The syllable 'OM' is considered the manifestation of entire universe/the cosmic entity as a whole. It also encompasses both the inner (the world that exist within ourself) and outer world (the tangible world). 

Chanting of OM creates reverberation in our body that resonates with the frequency of cosmic consciousness. As we know it well from the Laws of Physics,that resonance occurs when two interconnected objects share the same vibrational frequency. When one of the objects is vibrating, it forces the second object into vibrational motion. When we chant Omkar or Om, it reverberates our entire body,mind and soul in resonance with the cosmic consciousness. As a corollary to the above mentioned physical law : since the body,mind and soul resonates with cosmic consciousness they are connected with each other. This means that one can unite with Cosmic consciousness/the cosmic universe by simply chanting OM (deep concentration is required to get to this state and this is called meditation). This capability of human mind to connect with the cosmic universe enables it acquire all data from the entire universe. It also enables one to know the past,future and present and also see the distant objects without opening the eyes. This is how the yogis and saints achieved omniscience and even omnipresence and omnipotence. The syllable 'OM' is not linked to Hinduism or any other religion. It is available to/in every living being to experience the oneness with the cosmic consciousness.

Regular Chanting of Omkar pacifies a wandering mind which is often pestered by unwanted/trivial thoughts. It is the cynosure to meditation.There are several techniques to achieve a meditative mind (like concentrating on breathing, on a picture,on objects/forms that we like etc..,). Of all the methods, the quickest means to achieve a concentrated mind is by chanting Omkar.

How to do Omkar chanting ?

1) Sit in padmasan or any other sitting posture that you are comfortable with. This can be done even while you are sitting in a chair or on travelling.

2) Close your eyes.

3) Do 2 to 3 cycles of ujjai breathing (this is to clear the nasal passage/throat and to get a mellifluous rythmic OM while chanting).

4) Chant 'OM' by saying a 'Au' and prolonged 'M'

5) Repeat the chanting for 2 to 3 mins or as long as your wish.

6) As you continue to chant, syllable 'Au' should be pronunced for shorter duration of time while prolonging the syllable 'M'

7) You will feel the vibration in your body as you continue doing this.

8) After you have chanted the last cycle of Om, close your lips and continue to feel the vibration in your body for a few minutes.

9) Imagine God/any object/any form that you like, at the centre of your heart and continue to feel the remanant vibration from your chanting.

10)Stay in this state for 2 to 3 mins and finish with two to three chantings of Omkar.

Recommendations:

1) Don't shout, chant in a calm manner.

2) Don't chant too feebly that you barely could hear yourself. Chanting should be optimum in the sense that you must be able to hear what you chant.

3) Best time to practice Omkar is early mornings.

4) Omkar should not be practiced without practicing kabalbhati and ujjai.

5) All the pranayama techniques must follow Omkar (this to have a calm mind before doing pranayamas)


Recommended books on Yoga:

 

Gomukhasana - Appearance of a Cow

Gomukhasana (Sanskrit :गोमुखासन; Go - Cow; Mukh-Visage; Asana - posture ; That posture which looks like a cows face) is one of many asanas done while sitting.

Procedure :

1) Place the right ankle touching the left under-thigh
2) Place the left leg over the right leg (See the video below)
3) Raise your left hand (Rule of thumb: Whichever leg is over the top of another leg, raise the corresponding hand)
4) Bring your right hand behind your back and interlock it with your left hand
5) Apply slight pressure on your back using your hands.
6) Sit in this posture as long as you can and breath normally.
7) Repeat the procedure by alternating the legs and alternating the interlocking of the hands.

Benefits:

1) Good relaxing posture that streches up hip ,thighs,chest,ankles,triceps and armpits
2) Clears of problem arising in lungs like asthma and improves lung capacity
3) Straightens the spine and mitigates back and shoulder problems
4) Improves free movement of wrists and shoulders

Recommendations:

1) If it is difficult to interlock your hands you can use a small towel or hankie to bridge the gap.
2) Keep your eyes open while doing postures
3) You may find it easier to interlock your hands at the back but you may find it difficult when you interchange your hands. This is a good exercise to know the imbalance of flexibility in your body. Practicing this posture will eventually bring balanced flexibility in your body (especially the torso).
4) Good stretching posture while sitting before a computer for long hours.

Demonstration of Gomukhasan: 




Recommended books on Yoga:

 

Misconceptions about Yoga

Different people have different motivation in going to a yoga class. Some want to reduce their tummy, some want to keep them fit,some want to experiment and compare with other fitness exercise forms. Despite the fact that lots of people around the globe are involving themselves in yoga, some misconceptions about yoga still prevails. To quote a few ...

Misconception 1 : Yoga is religion based since it involves chanting. (One who practices yoga eventually converts to Hinduism). So it is a blasphemy against my own religion/faith.

Some people view yoga as a scheme by Hinduism to proselytize.  Really it is not. Practice of Yoga is not at all linked to any religion. Going by ancient books on yoga (Pathanjali yoga suthra , Hatha Yoga pradipika to quote a few ) you can never find a single verse/aphorism that has a trace of reference to any religion. In fact many ancient text books originated in India cannot be categorized to be included in any religion's realm. For example, Thirukkural written by Thiruvalluvar (considered to be written after 4th century A.D) which discusses ethical principles is considered as beyond religious realms. Even Baghavath Gita (sacred hindu text) doesn't contain any reference to Hinduism itself. It is viewed as a cynosure for life.
Perhaps, the Truth is - "All religions are different path to attain a same goal ( the goal of righteous living)".

Misconception 2 : Yoga is just another sort of fitness exercise

Be it desire or distress,everything originates from mind. Everyone says that concentration and meditation will pave way for tranquility. OK!! In first place what is meditation ? Meditation is continuous and profound contemplation or musing on a subject of a deep nature. In shot meditation means controlling the mind to achieve continuous contemplation. Meditation is possible only if we can control our corporeal body. This is the basis of yoga. If the body is pliable, so is the mind. Preliminary sessions in any yoga class/course concentrate on improving the agility and flexibility of body. Slowly the focus will shift towards achieving mental pliancy, which is the ultimate goal of yoga.

Misconception 3 : One needs to be fit to do extreme yoga postures (So it is not fit for me :) )

 Not at all !!! Perseverance and dogged determination are the sine-qua-nons for yoga practice.Practice makes man perfect.

Misconception 4 : Everyone should do all the postures. I cannot do some, so it is not a fit for me.

Even if one cannot do all the postures it is absolutely fine. If you could do only certain postures you should do it with perfection. (Being a master of few postures is better than being a jack of all postures; slowly you could improve on other postures too).

Misconception 5 : If I do Hot yoga, it is good.

There is an increasing trend of people going to Hot yoga classes.Some claim that - "since yoga was conceived and practiced in India during ancient time, it is imperative that the yoga classes be conducted in heated rooms simulating the temperature of tropical climate". Since the essence of yoga itself is finding the unfeigned nature of humanity, why should it be practiced in a simulated/feigned atmosphere ? Yoga must be practiced in the natural environment.

Jala Dhauthi - Cleansing digestive tract

Dhauthi :
The term "Dhauthi" refers to one of the six cleansing techniques described in Hatha Yoga Pradipika. Dhauthi  is performed to cleanse the digestive tract (stomach ,esophagus-food pipe,intestines ) which is accumulated with toxic substances from food leftovers/phlegm. There are several variants of "dhauthi". The one delineated in Hatha Yoga Pradipika is Vastra Dhauthi ( Sanskrit :वस्त्रधौति; Vastra - Cloth; Dhauthi-Cleansing; Cleansing with help of a moist cloth). In Vastra Dhauthi, a strip of cloth of sufficient length,moist with tepid water, is swallowed through the food pipe and taken out. This act cleanses the food pipe and stomach. An alternative to Vastra Dhauthi is Jala Dhauthi. ( Another similar technique called Danda Dhauthi (Sanskrit :दण्डधौति; Danda- Stick; Dhauthi-Cleansing;) also exists in practice, which aims at cleansing the digestive tract by lowering a flexible smooth stick made of rubber,turmeric,sugarcane or banana stalk, into the food pipe).

Jala Dhauthi :

Jala Dhauthi (Sanskrit :जलधौति ; Jal=Water; Dhauthi=Cleaning) is one of the three techniques of digestive tract cleansing techniques (the others being Vastra Dhauthi and Danda Dhauthi).

When to perform ?

Jala Dhauthi is performed early in the morning, after cleansing the bowels. For beginners : Do Jal Dauthi continuously for 15 days (only once in the mornings), pause for 3 days; continue the cycle for 3 to 4 times ( 1 cycle is 15 days Jal Dauthi + 3 days of pause). Do not attempt to do it for more than 15 days consecutively. Any act that is done for approx 21 days becomes a habit. So it not advisable to do Jal Dauthi for more than 15 days, since it may become an ingrained habit and may cause involuntary vomiting sensation whenever any food goes inside the food pipe.For advanced practitioners: Do Jal Dhauthi for 3 days, pause for 15 days and continue this cycle.

Procedure:

1) Take atleast 1-1.5 liters of luke warm water. If required, add a pinch of salt to the water.
2) Do a partial Squat on the floor with one knee touching the floor and the other pointing upwards.
3) Slowly drink the 1-1.5 liters of water, glass by glass.
4) Stand before a wash basin. Keep certain distance between your feet and comfortably lean forward towards the wash basin.
5) For beginners : Slightly tickle your tongue with your forefinger to stimulate vomiting sensation. This will make you regurgitate all the water consumed. At first it may seem a bit difficult to stimulate vomiting sensation and it may not be possible to regurgitate 100% of water that has been taken in.Once you become advanced in practice, you may find it easier to regurgitate at your will. Its absolutely fine, if you cannot vomit 100% of consumed water. 60% is more than enough. No worries !!! The remaining water will find its way through urinary tract.
6) Observe the turbidity of the water that is regurgitated. For those who has lot of toxic substances in the stomach, turbidity of water will gradually decrease and eventually only pure water will be regurgitated.
7) Once you feel that you have regurgitated to your maximum capacity, stop trying to vomit.
8) Drink 1/2 glass of water (this is to clean the walls of the food pipe after regurgitation and to get rid of sour sensation)

Caution :

Not recommended for persons with high blood pleasure and ulcer. Do not use cold water for this technique.

Benefits :

Cough, Asthma, enlargement of the spleen, leprosy, and 20 kinds of diseases born of phlegm, disappear by the practice of Jal Dhauthi.

Demonstration of Jala Dhauthi :


Recommended books on Yoga:

 

Padmasana - Lotus Posture

Four asanas are prescribed for meditation (listed in order of importance and level of ease {1-difficult,4-easier to do})

1) Padmasana (Sanskrit :पद्मसन ; Padma=Lotus,Asana=posture)
2) Siddhasana (Sanskrit:सिद्धासन ; Siddha=Saint,Asana=posture)
3) Svasthikasana (Sankrit:स्वस्तिकसन ; Svasthika=mystical cross,Asana=posture)
4) Sukhasana (Sanskrit :सुखसन ; Sukha=comfortable,asana=posture)

One should be able to sit comfortably (without shaking the body) for hours in any of the above mentioned asanas to progress in meditation.If the asana is not steady,firm or fixed, then it is not possible to concentrate and focus the mind.


Padmasana:
Padmasana -  (Sanskrit : पद्मसन ; Padma=Lotus,Asana=posture) the lotus posture,one of the several postures described in Hatha Yoga Pradipika, destroys all diseases.Among all the Asanas, Padmasana is the best posture suited for contemplation. People who find it difficult to attain this posture may try the other postures successively. A yogi sitting in padmasana can control breathing which will pave way for meditation.

Procedure:
1)Sit on the ground by spreading the legs forward.
2)Then place the right foot on the left thigh and the left foot on the right thigh with soles facing upwards.
3)You may grasp the toes with the hands crossed over from the back.(Some may find it difficult to achieve).
4)Or else, you can simply place the hands on the thighs with palms facing upwards.
5)Tongue should be pressed against the palate (roof of the mouth).
6)Slightly press the chin against the chest
7)Apply Mula bhanda (Anus Lock - This lock cannot be taught as it depends on one's innate ability)
8)Close your eyes and concentrate on the tip of your nose and observe the breath.

Recommended books on Yoga: