Uddiyan - the three locks

Uddiyan (Sanskrit :उड्डीयन; Uddiyan-Flying up) means flying up as in this exercise Prana (life force) flies up through the Sushumna (A channel in the vertebral column). According to yoga, the entire body is composed of millions and millions of channels called Nadis through which the consciousness flows (they are analogous to nerves but cannot be seen; Like blood passing through arteries and veins, our consciousness pass through these nadis)Of these millions of Nadis, 72,000 nadis are very important. Of these 72,000 nadis, 3 are the most important. They are Ida, Pingala and Sushumna.

Pingala:

This nadi is associated with solar energy and runs from left testicle to right nostril. Flow of prana (life force) through Pingala, generates heat in the body.

Ida:

This nadi is associated with lunar energy and runs from right testicle to left nostril. Flow of prana (life force) through Ida, generates cooling effect on the body. Our body responds to change in environment by alternating the flow of prana through Ida and Pingala. It can be realized that for most of us, the breathing goes through only one nostril at one time, the other being blocked and it keeps alternating time to time (it can be days or hours depending on our body condition relative to the environment).

Sushumna:

This nadi is the central nadi that runs between Pingala and Ida. It connects base chakra (Mooladhara) and the crown chakra (Sahasrara). For most of us, the prana runs throught the Sushumna only for a moment (mostly early in the morning before sun rise). Continuous flow of prana through Sushumna is essential for awakening of Kundalini (the coiled energy or "serpent power"). Uddiyan is a breathing technique in Hatha yoga that helps in the rising of prana through sushumna which in turn helps in awakening of Kundalini.

When to practice Uddiyan :
After Kapalbhati, Ujjai , Omkar, Vayusar and Agnisar. 

Benefits:

1) Cleanses digestive system,organs in the abdominal region ,intestines and liver
2) Relieves one from constipation and also incontinence
3) Helps in digestion 
4) Improves capacity of the lungs 
5) Strengthens the diaphragm

6) Helps to channel Prana through Sushumna 

Procedure:

1) Sit in Padmasana and apply Mula-bandha ("Anus lock" - "Lock #1" - This lock cannot be taught as it depends on one's innate ability)

2) Lean forward a bit and place your palms on your knees.

3) Exhale fully and empty the lungs

4) Apply Jalandhar Bandha ("Chin Lock" - Lock #2). Chin Lock : Contract the throat and press the chin firmly against the chest.

5) Apply Uddiyan Bandha ("Pulling of stomach inwards" - Lock #3). Uddiyan bandha - Pull the stomach inwards towards the spin and pull it upwards.

6) This is called Uddiyan or Trio locks or three locks

7) Do not inhale.Remain in this position for as long as you can..

8) If you feel, you want to inhale, you must release the locks before inhalation.

9) Releasing locks : Slowly release the stomach and then slowly lift the chin. After releasing these locks, inhale deeply and slowly and then exhale in a relaxed manner

One can hold the uddiyan as long as he/she can. One must release the locks before performing an inhalation.

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Jala Neti - nasal cleansing technique for peace of mind

Jala-Neti (Sanskrit :जलनेति; Jala - Water;Neti - Nasal Cleansing ; Nasal cleansing using water) is a cleansing technique performed to cleanse the nasal cavity which helps in bestowing clairvoyance. Neti provides mental clarity. It is seen as a tool to awaken higher mental faculties as one advances in the practice of yoga.

When to practice Jala-Neti :

It can be practiced on morning, afternoon or before going to bed. Doing Jala-Neti before hitting the bed, brings peace of mind while sleeping. Since Jala-Neti is a cleansing technique, it precedes breathing techniques.
 

Procedure:

Jala Neti requires a "Neti pot" with a nozzle designed to fit into the nostrils.
1) Take lukewarm water in the Neti pot.
2) Stand with legs apart (at shoulder distance).
3) Till your head to right side and place the neti pot on the left nostril.
4) Keep the mouth open and breath through it.(Do not breath through nose during this activity)
5) Keep your body relaxed.
6) Gently pour the water through left nostril
7) The poured water will come through the right nostril for most of the people. If it is not coming, stop pouring water. Close your left nostril with thumb and blow gently through left nostril. This will force out the water.
8) Practice this for right nostril by interchanging the pot to other nostril.


Hatha Yoga Pradipika describes Sutra Neti (Sanskrit :सूत्रनेति; Sutra - Thread;Neti - Nasal Cleansing ;Nasal cleansing using a thread), in which a smooth thread or cloth is passed through one of the nostrils and taken out from the mouth. As many people finds it difficult to perform Sutra Neti, Jala Neti is a good substitute for it.

Benefits:

1) Cleans the cranium and helps to attain clairvoyance
2) It destroys all diseases that manifest above the throat
3) Clears sinus problems4) Clears phlegm and diseases borne of phlegm
5) Wards off cold, cough, rhinitis and tonsillitis
6) Prevents myopia and deters headaches
7) Clears off Otitis (ear infection)
8) Relaxes facial nerves and beneficial for those who suffer from depression, epilepsy, hysteria,etc..,
9) Stimulates the frontal lobe of cerebrum (the seat of learning).
10) Improves memory and concentration.
11) Imparts clarity of mind
12) Has profound effect on body, mind and personality.

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Savasana - Corpse pose

Savasana (Sanskrit :सवासन; Sava - Corpse;Asana - posture ; That posture in which one lays like corpse/dead body) is a relaxation technique performed to relax both body and mind. It is usually performed after doing all postures (usually the last posture in your yoga session). It is a good relaxation technique whenever we feel stressed. This posture is not recommended for meditation as it has the propensity of inducing sleep.

Procedure:

1) Lay down flat on a mat, with palms open and facing upwards.
2) Close your eyes. Relax. No puckers on forehead. Allow sometime for panting to subside.
3) Concentrate on your toes. Feel it getting relaxed.
4) Now shift your focus on ankles and knees and feel it getting relaxed.
5) Slowing focus on thighs, abdomen, stomach, chest, hands, shoulder, neck, face - in the given order one by one and feeling them getting relaxed.
6) Now each inch of your body is completely relaxed.
7) Concentrate on your third eye ( the space between two eye brows ) and try not to think about anything.
8) Be in this position for about 5-10 minutes.
9) Now slowly focus on face, neck, shoulder, hands, chest, stomach, abdomen, thighs, knees, ankles and toes (top to bottom order)one by one. Visualize new energy (you can visualize the energy as a light) entering each part of the body being focused.
10)Sit and rub your palms gently and place it over eyes,face and back of the neck.
11)Now open your eyes.
 

Benefits:

• Best relaxation posture
• Suitable for all.
• Recommended as a standalone posture for people with high blood pressure.

Reference:
[1] Image courtesy : Wikipedia

Mudras - for health benefits

Mudras

Vayusaar - A cleasing exercise to cure gastric problems

Vayusaar ( Sanskrit : वायुसार , वायु = Gas/Air, सार=extract/expel, Vayusaar = Force out gas from stomach) is a cleansing technique to force out the gas (that cause gastric troubles) accumulated in the stomach.

Before learning this technique, lets discuss what causes gas in the stomach.

What causes Gas ?^[1]

There are two sources for gas.
1) Undigested food in the large intestine
2) Swallowed Air.

Source 1: Undigested Food :^[1]

Main source of gas in human body is carbohydrates. Fats and Protein cause little gas.Human body does not digest some types of carbohydrates - like fiber,starch,sugar (raffinose, lactose, fructose, and sorbitol) due to lack/shortage of enzymes in the small intestine. The undigested food passes to the large intestine where harmless bacteria breaks them into hydrogen,carbon-dioxide and methane (in some people). This is main source of all gastric problems.

Source 2: Swallowed Air:^[1]

Swallowed air or aerophagia is a common source of gas in the stomach. Some amount of gas gets swallowed when we drink or eat. More air is drawn into the stomach during rapid drinking/eating, smoking and chewing gum. Belching or burping is a common way by which the swallowed air - containing nitrogen,oxygen,carbon-dioxide leaves the stomach. Remaining air gets absorbed in the small intestine and the residue passes to the large intestine and gets expelled through the rectum. The swallowed air will not cause any gastric problems.

Problems caused by gas:^[1]

1) Belching (sometimes with bad odour)
2) Too much flatulence
3) Bloated stomach
4) Abdominal pain/discomfort.

Vayusaar:

Vayusaar is a cleansing technique that utilizes the technique of swallowing the air (source 2) to expel the excess gas out of stomach. In vayusaar , the air is swallowed intentionally. The swallowed air gets mixed with the gas in the stomach (caused by undigested food) and gets expelled through belching/burping.

How to do Vayusaar:

1) Sit in Padmasan (with eyes closed)
2) Swallow air in small portions till your stomach is full.
3) Gently press your abdomen with your palm and you will belch/burp.
4) Continue belching till you fell comfortable/till it stops.
5) Do not worry about the remaining gas in the stomach as the swallowed air will not cause any harm and it will exit through the other way.

Benefits:

Clears all types of gastric problems in due course of time.

Reference:

[1] National Institute of Diabetes and Digestive and Kidney Diseases - USA - "Gas in the digestive Tract"

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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)


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