chakras n reiki...

Utthita Parsvakonasana / Extended Side Angle

the amazing human brain...

Here’s a great illustration of Fight or Flight (Sympathetic) vs. 
the Relaxation Response (Parasympathetic).

subtle body!

tri doshas....

Home Practice Sequence Level 2 Sequence 3

Home Practice Sequence Level 2 Sequence 2 (cont.)

Energize Chakras with Reiki Meditation!

Energize Your Chakras with Reiki Meditation

Did you know that you can meditate on the chakras with a Reiki meditation? The universal life force of Reiki provides deep relaxation, which is very helpful for the body organs. The chakras are “wheels” of energy which control the body organs. Upon energizing these energy centers, we not only heal ourselves but also strengthen these centers.

Visualizing the Reiki energy flowing through every cell in your body is a highly effective starting point. Feel it flowing out around you in your chair. As you continue to breathe, feel it flowing into the room and then the residence you are in, filling it with Reiki energy. Feel it intensify as the Reiki energy flows outside onto the property and beyond into the neighborhood. See it filling the region in which you reside and then beyond into the country, then whole globe and finally out into the cosmos.

Other than this, there are a few things you can do to prepare before getting started. Divine Lotus Healing suggests:

• Drawing the power symbol (if you are attuned to it) over your body before beginning
• Drawing the mental/emotional symbol (if you are attuned to it) over your body before beginning
• Drawing the master symbol (if you are attuned to it) over your body before beginning
• Drawing the distance healing symbol (if you are attuned to it) over your body before beginning
• Listening to soft, inspiring music
• Chanting a mantra
• Writing a goal and ask for clarification to come to you through the sitting session
• Asking for guidance to come to you about an issue you are currently experiencing

This meditation is taken from Reiki—the Healing Touch. According to their site, it was brought to us from Reiki master Renu Kakkar, which was passed to him by his Reiki teacher, who got it from his previous Reiki teacher, and so on. Therefore, it’s unknown how old this meditation actually is.

PHASE 1: PREPARATION

1. Set the stage with OM chants or light music.

2. Sit down in a relaxed manner on a straight back chair or crossed-legged, whichever suits you. Hold your hands palm upwards on your knees in a comfortable position, such as in a prayer form or in your lap.

3. Close your eyes and say OM three times.

PHASE 2: RELAXATION

1. Take a deep breath. Close your eyes slightly, just listen to the sounds. Do not try to identify them. Tell yourself that your senses are getting relaxed.

2. It’s time to relax your mind. Take a deep breath in through the nose and out through the mouth. Keep breathing deeper and deeper like this three times. To go into deeper relaxation, count down from 10 to 1 slowly.

3. Now relax your body’s organs one by one. While relaxing them, thank them for their support and request them to do so throughout your life, in a healthy way.

4. Relax the right toes, right foot, right ankle, the right leg, the right knee, right thigh and the right hip.

5. Relax the left toes, left foot, left ankle, left leg, left knee, left thigh, left hip.

6. Now relax your pelvic region, and the organs there. Relax the back muscles, relax the abdomen, relax the stomach, liver on the right side and the spleen on the left, then relax the gall bladder and the pancreas bowels in the center and the kidneys at the back.

7. Now relax the chest, heart and lungs. Feel them completely relaxed. Now relax the entire rib cage and the shoulder blades. Feel them completely relax.

8. Relax the right shoulder, right upper arm, right elbow right forearm, right hand and the right fingers.

9. Now relax the left shoulder, left upper arm, left elbow, left forearm, left hand and the left fingers. Now your left upper limb from the left shoulder to the left fingertips is fully relaxed.

10. Relax the neck muscles from the front and back. Relax the face muscles around the mouth the eyes and the forehead. Relax the eyes the mouth and also the skull and muscles.

11. Now your total body is completely relaxed. All muscles and all the organs from the head to toes are completely relaxed. Release yourself into the relaxation of the body and mind.

12. In this state repeat silently, “I have full faith in Reiki. Reiki will energize and heal me.”

PHASE 3: ENERGIZE

1. Take a deep breath; inhale through the mouth and exhale through the nose.

2. Visualize a beautiful golden glowing ball floating above the top of your head. See it float down and blend with the violet chakra of the head. See the golden violet rays spreading to the various systems, energizing the nervous system and the right eyes.

3. Say to yourself silently, “I am divinely protected, guided and at peace.”

4. Now imagine the golden ball gently separate from the violet chakra and float down to merge with the brow chakra. Watch it blend with the beautiful indigo wheel of the brow chakra. Visualize the golden indigo rays energizing the pituitary, hypothalamus, nose, the left eye and ears and repeat to yourself mentally, “I am open to new ideas, people and situations and follow my gut feelings.”

5. See the golden ball separate from the brow chakra and slowly floating and descending into the glowing blue wheel of the throat chakra. Imagine the golden blue rays energizing the entire throat, upper lungs, digestive track, bronchial and upper stomach areas. Say to yourself, “I feel safe to express my feelings. I love, trust and respect my creative gifts.”

6. Now imagine the golden ball all separate and descend into the glowing green wheel of the heart chakra. See the golden green ray flow into the thymus, heart, blood, lower lungs, upper liver and arms. Repeat to yourself, “Love is the purpose of my life. It is everywhere.”

7. Now see the golden ball separate and enter the solar plexus chakra and blend with the yellow wheel there and spread the golden yellow rays into the entire digestive system, pancreas, liver, gall bladder, intestines and spleen. Repeat to yourself, “I trust my worthiness. I am worthy of the best in life.”

8. Now imagine the golden ball separate from the solar plexus chakra and floating down to the sacral chakra, to the orange wheel found three fingers from the navel. Imagine the golden ball blending with the orange wheel and the golden orange rays pass into the entire reproductive system. Say to yourself, “What I do is enough, what I have is enough.”

9. Now see the golden ball separate and floating down to the base chakra, the seat of Kundalini energy. See it blending with to the red colored wheel. The golden red rays are spreading into the entire excretory system and energizing the kidneys bladder, spine and lower limbs. Feel the warmth. Repeat, “I am safe and secure all the time. I love my feet, they show me the way. I love my legs they support me.”

10. Continue breathing in through the nose, out through the nose. Feel totally at peace. Feel the centers all flowing with abundance of love. All disruptive emotions have flown away. You are calm, fully relaxed and grounded.

11. Now imagine that all light is surrounding you. Feel your aura expanding and being protected with white light. No negative energy can harm you. You are fully protected.

12. Now you are fully energized with Reiki. Imagine yourself in front of yourself. Pass Reiki to yourself. Heal yourself, your family members. Forgive yourself, your family members.

13. Now with Reiki energize the 5 elements. Imagine the earth in your hands, thank the earth, energize the earth and bless the earth with Reiki. Imagine water in your hands, thank the water, energize the water and bless the water with Reiki energy. Now imagine the fire in your hands, thank the fire, energize the fire and bless the fire with Reiki. Now imagine the air in your hands, thank the air, energize the air and bless the air with Reiki energy. Imagine the space/sun/stars/moon/planets in your hands, thank the space and energize the space with Reiki energy.

14. Your meditation is now over. Return slowly from your head, your ears, your torso, and your legs to the tips of your toes. Stretch your arms and legs slowly. Slowly open your eyes and become aware of the environment. You are fully charged and feel fine in every aspect.

open up!!!

buddha

Home Practice Sequence Level 2 Sequence 2

Level 1B Standing Pose Practice

3 Breathing Techniques To Unite Mind & Body!

“The mind is the king of the senses, and the breath is the king of the mind.”- Hatha Yoga Pradipka

It was only until I discovered yoga years ago that I started to learn how to breathe properly. First off, I noticed how much I took my breath for granted. It was years of breathing in second-hand smoke as a child and suffering from depression and weight gain, etc. before I realized there was more to my breath than struggle and strife.

There are so many powerful breathing techniques (Pranayama in Sanskrit) which can help a myriad of maladies, from depression to mental clarity, energy levels and weight loss; the list goes on and on.

Here are 3 Pranayama that will help unite you in mind and body:

4-POINT YOGIC BREATH

This breathing technique helps open the channel of energy of the entire spine (Shushumna) and helps to clear blockages, energy spots along the spine (chakras) and the abdominal region, as well increasing lung capacity. This technique also aids in weight loss, as you focus on bringing energy into the stomach and lungs.

• Sit up straight in a comfortable seated position
• Place your left hand on your belly and right hand on your chest. Breathe in through the nose, filling the belly first then expanding into the chest second.
• Exhale, starting with the chest and then stomach, creating a ripple wave through the hands as they rise and fall with your breath. The whole torso is breathing belly-chest, chest-belly, creating a 4-pointed yogic breath.

ALTERNATE NOSTRIL BREATHING (NADI SHODHANA)

This breathing technique calms the mind, bringing you sensations of happiness and peace. A few minutes of this pranayama per day is best to destress the mind, releasing tension and fatigue. It’s named Nadi Shodhana Pranayama (NAH-dee sho-DAH-nah prah-nah-YAH-mah), as it helps clear out blocked energy channels in the body, which in turn calms the mind (nadi= subtle energy channel, shodhana= purifications, pranayama= breathing technique).

Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face and close your eyes.

• Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
• Place the tip of the index finger and middle finger of your right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
• Press your thumb down on the right nostril and breathe out gently through the left nostril.
• Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right. Start 5 to 5 count inhales to exhales and work towards doubling exhale out.
• Breathe in from the right nostril and exhale from the left. You have now completed one round. Continue inhaling and exhaling from alternate nostrils.
• Complete nine rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

SKULL-SHINING BREATH (KAPALABHATI)

Kapalabhati Pranayama (kah-pah-luh-BAH-tee prah-nah-YAH-mah) is an intermediate-to-advanced technique that consists of short, powerful exhales and passive inhales. This exercise is a traditional internal purification practice, or kriya, that tones and cleanses the respiratory system by encouraging the release of toxins and waste matter (Kapala = skull, Bhati = light). It helps to cleanse the lungs, sinuses and respiratory system, which can help to prevent illness and allergies. Regular practice strengthens the diaphragm and abdominal muscles.

To begin, sit in a comfortable position where your spine is straight and your abdomen is not compressed. Some options include sitting upright in easy pose, on your heels in hero’s pose, or seated in a chair with your feet flat on the floor.

• Rest your hands on your knees, palms facing down.
• Bring your awareness to your lower belly. To heighten your awareness, you can place your hands, one on top of the other, on your lower belly rather than on your knees.
• Inhale through both nostrils deeply.
• Contract your low belly or use your hands to gently press on this area, forcing out the breath in a short burst.
• As you quickly release the contraction, your inhalation should be automatic and passive — your focus should be on exhaling.
• Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute. Always go at your own pace and stop if you feel faint or dizzy.
• After one minute of the exercise, inhale deeply through the nostrils, and then exhale slowly through your mouth. Depending on your experience level, you may repeat the exercise.

By Michelle Mattern

Home Practice Sequence Level 2 Sequence 1 (cont.)

cool new pose!

our immune system!

head 2 knee pose - standing!

Puraka(Inhalation) - Kumbhaka(Retention) - Rechaka(Exhalation)

Pranayama is regarded lengthy or subtle according to its three components, the external, the internal and the steady; the retention processes are modified by the regulations of space, time and number.

When the breath is expired, it is Rechaka, the first kind of Pranayama. When the breath is drawn in, it is the second, termed Puraka. When it is suspended, it is the third kind, called Kumbhaka. Kumbhaka is retention of breath. Kumbhaka increases the period of life. It augments the inner spiritual force, vigour and vitality. If you retain the breath for one minute, this one minute is added to your span of life. Yogins by taking the breath to the Brahmarandhra at the top of the head and keeping it there, defeat the Lord of death, Yama, and conquer death. Chang Dev lived for one thousand and four hundred years through the practice of Kumbhaka. Each of these motions in Pranayama, viz., Rechaka, Puraka and Kumbhaka, is regulated by space, time and number. By space is meant the inside or outside of the body and the particular length or the breadth and also when the Prana is held in some particular part of the body. During expiration the distance to which breath is thrown outside varies in different individuals. The distance varies during inspiration also. The length of the breath varies in accordance with the pervading Tattva. The length of the breath is respectively 12, 16, 4, 8, 0 fingers’ breadths according to the Tattvas—Prithvi, Apas, Tejas, Vayu or Akasa (earth, water, fire, air or ether). This is again external during exhalation and internal during inhalation.

body awareness n relaxation.......

tao...!

yoga poses!

Home Practice Sequence Level 2 Sequence 1

trigger points

subtle energy flow!

Home Practice Sequence Level 1 Sequence 4

body + elements + emotions...

simple n effective poses!

Home Practice Sequence Level 1 Sequence 3

Home Practice Sequence Level 1 Sequence 2

Energy points, front n back view.

Spine n its functions...

Spleen and Lymphatic System:

Spleen and Lymphatic System:

The lymphatic system is an extensive drainage network that helps keep bodily fluid levels in balance and defends the body against infections. It is made up of a network of lymphatic vessels that carry lymph — a clear, watery fluid that contains protein molecules, salts, glucose, urea, and other substances — throughout the body.

The spleen, which is located in the upper left part of the abdomen under the ribcage, works as part of the lymphatic system to protect the body, clearing worn out red blood cells and other foreign bodies from the bloodstream to help fight off infection.


About the Spleen and Lymphatic System
One of the lymphatic system's major jobs is to collect extra lymph fluid from body tissues and return it to the blood. This process is crucial because water, proteins, and other substances are continuously leaking out of tiny blood capillaries into the surrounding body tissues. If the lymphatic system didn't drain the excess fluid from the tissues, the lymph fluid would build up in the body's tissues, and they would swell.

The lymphatic system also helps defend the body against germs like viruses, bacteria, and fungi that can cause illnesses. Those germs are filtered out in the lymph nodes, small masses of tissue located along the network of lymph vessels. The nodes house lymphocytes, a type of white blood cell. Some of those lymphocytes make antibodies, special proteins that fight off germs and stop infections from spreading by trapping disease-causing germs and destroying them.

The spleen also helps the body fight infection. The spleen contains lymphocytes and another kind of white blood cell called macrophages, which engulf and destroy bacteria, dead tissue, and foreign matter and remove them from the blood passing through the spleen.

Basic Anatomy
The lymphatic system is a network of very small tubes (or vessels) that drain lymph fluid from all over the body. The major parts of the lymph tissue are located in the bone marrow, spleen, thymus gland, lymph nodes, and the tonsils. The heart, lungs, intestines, liver, and skin also contain lymphatic tissue.

One of the major lymphatic vessels is the thoracic duct, which begins near the lower part of the spine and collects lymph from the pelvis, abdomen, and lower chest. The thoracic duct runs up through the chest and empties into the blood through a large vein near the left side of the neck. The right lymphatic duct is the other major lymphatic vessel and collects lymph from the right side of the neck, chest, and arm, and empties into a large vein near the right side of the neck.

Lymph nodes are round or kidney-shaped, and can be up to 1 inch in diameter. Most of the lymph nodes are found in clusters in the neck, armpit, and groin area. Nodes are also located along the lymphatic pathways in the chest, abdomen, and pelvis, where they filter the blood. Inside the lymph nodes, lymphocytes called T-cells and B-cells help the body fight infection. Lymphatic tissue is also scattered throughout the body in different major organs and in and around the gastrointestinal tract.

The spleen helps control the amount of blood and blood cells that circulate through the body and helps destroy damaged cells.

How A Healthy Lymph System Typically Works
Carrying Away Waste
Lymph fluid drains into lymph capillaries, which are tiny vessels. The fluid is then pushed along when a person breathes or the muscles contract. The lymph capillaries are very thin, and they have many tiny openings that allow gases, water, and nutrients to pass through to the surrounding cells, nourishing them and taking away waste products. When lymph fluid leaks through in this way it is called interstitial fluid.

Lymph vessels collect the interstitial fluid and then return it to the bloodstream by emptying it into large veins in the upper chest, near the neck.

Fighting Infection
Lymph fluid enters the lymph nodes, where macrophages fight off foreign bodies like bacteria, removing them from the bloodstream. After these substances have been filtered out, the lymph fluid leaves the lymph nodes and returns to the veins, where it re-enters the bloodstream.

When a person has an infection, germs collect in the lymph nodes. If the throat is infected, for example, the lymph nodes of the neck may swell. That's why doctors check for swollen lymph nodes (sometimes called swollen "glands" — but they're actually lymph nodes) in the neck when your throat is infected.

Problems of the Lymphatic System
Certain diseases can affect the lymph nodes, the spleen, or the collections of lymphoid tissue in certain areas of the body.

Lymphadenopathy. This is a condition where the lymph nodes become swollen or enlarged, usually because of a nearby infection. Swollen lymph nodes in the neck, for example, can be caused by a throat infection. Once the infection is treated, the swelling usually goes away. If several lymph node groups throughout the body are swollen, that can indicate a more serious disease that needs further investigation by a doctor.

Lymphadenitis. Also called adenitis, this inflammation of the lymph node is caused by an infection of the tissue in the node. The infection can cause the skin overlying the lymph node to swell, redden, and feel warm and tender to the touch. This infection usually affects the lymph nodes in the neck, and it's usually caused by a bacterial infection that can be easily treated with an antibiotic.

Lymphomas. These cancers start in the lymph nodes when lymphocytes undergo changes and start to multiply out of control. The lymph nodes swell, and the cancer cells crowd out healthy cells and may cause tumors (solid growths) in other parts of the body.

Splenomegaly (enlarged spleen). In healthy people, the spleen is usually small enough that it can't be felt when you press on the abdomen. But certain diseases can cause the spleen to swell to several times its normal size. Usually, this is due to a viral infection, such as mononucleosis. But in some cases, more serious diseases such as cancer can cause it to expand. Doctors usually tell someone with an enlarged spleen to avoid contact sports like football for a while because a swollen spleen is vulnerable to rupturing (bursting). And if it ruptures, it can cause a huge amount of blood loss.

Tonsillitis. Tonsillitis is caused by an infection of the tonsils, the lymphoid tissues in the back of the mouth at the top of the throat that normally help to filter out bacteria. When the tonsils are infected, they become swollen and inflamed, and can cause a sore throat, fever, and difficulty swallowing. The infection can also spread to the throat and surrounding areas, causing pain and inflammation. A child with repeated tonsil infections may need to have them removed (a tonsillectomy).

Reviewed by: Yamini Durani, MD

Meditation - here n now!

yoga map!

Home Practice Sequence Level 1 Sequence 1

a thought!

essence of yoga practice...

Triangle/Warrior II Vinyasa

Triangle/Warrior II Vinyasa

This vinyasa flows through four poses: Mountain (Tadasana), Triangle (Tikonasana), Warrior II (Virabhadrasana II) and standing Yoga Mudra. To help synchronize the breath with each movement, a suggested breath rhythm is included. As an experiment, try the vinyasa two ways. First, move from one position to the next on the beat of the breath as indicated below. Then move through it again, but this time hold each of the four main postures for several breaths. Notice how each version affects you differently.

Begin in Tadasana, the Mountain pose...	Exhale, step your feet apart and lift your arms up. Left toes turn 90 degrees to the left, right foot about 45 degrees inward. Make sure your left knee is aligned with your ankle, but don't lock the knee...	Inhale, lower the left hip, raise the right and stretch forward...
Exhale, pivot the arms, moving into Trikonasana, the Triangle. Look up at your upstretched hand...	Inhale and come back...	... up to standing,
Exhale, bend the forward knee and move into Warrior II, Virabandrasana II...	Inhale and come back to standing...	Exhale, clasp your hands behind your back. Inhale and...
Exhale, bend at the hips, bringing head to knee for standing Yoga Mudra…	Inhale, keeping the hands clasped, come back up…	Exhale, step the feet together, let the arms come to the sides and return to Tadasana, the Mountain pose. Hold for several breaths, then repeat on the other side.

src:Yoga Site