FORWARD BEND!

UTKATA KONASANA!

Cat-Cow Stretch!

Atma-Shatakam / Nirvana Shatakam - The Song of the Self.

Sanskrit Version:

manobuddhyahamkāra cittāni nāham
NA ca śrotrajihve na ca ghrānanetre
na ca vioma bhūmir na tejo na vāyuh
cidānandarūpah śivo’ham śivo’ham

na ca pranasajño na vai pamcavāyuh
na vā saptadhātur na vā pamcakośah
na vākpānipādam na copasthapāyu
cidānandarūpah śivo’ham śivo’ham

na me dveşarāgau na me lobhamohau
mado naiva me naiva mātsaryabhāvah
na dharmo na cārtho na kāmo na mokşah
cidānandarūpah śivo’ham śivo’ham

na punyam na pāpam na saukhyam na dukhyam
na mantro na tīrtham na vedā na yajña
aham bhojanam naiva bhojyam na bhoktā
cidānandarūpah śivo’ham śivo’ham

na me mṛtyuśamkā na me jātibhedah
pitā naiva me naiva mātā na janmah
na bandhur na mitram gurunaiva śişyah
cidānandarūpah śivo’ham śivo’ham

aham nirvikalpo nirākāra rūpo
vibhutvāca sarvatra sarvemdriyānam
na cāsangata naiva muktir na meyah
cidānandarūpah śivo’ham śivo’ham

English Translation:

1)I am not mind, nor intellect, nor ego, nor the reflections of inner self. I am not the five senses. I am beyond that. I am not the ether, nor the earth, nor the fire, nor the wind (i.e. the five elements). I am indeed, That eternal knowing and bliss, Shiva, love and pure consciousness.

2) Neither can I be termed as energy (Praana), nor five types of breath (Vaayu), nor the seven material essences (dhaatu), nor the five coverings (panca-kosha). Neither am I the five instruments of elimination, procreation, motion, grasping, or speaking. I am indeed, That eternal knowing and bliss, Shiva, love and pure consciousness.

3) I have no hatred or dislike, nor affiliation or liking, nor greed, nor delusion, nor pride or haughtiness, nor feelings of envy or jealousy. I have no duty (dharma), nor any money, nor any desire (refer: kama), nor even liberation (refer: moksha). I am indeed, That eternal knowing and bliss, Shiva, love and pure consciousness.

4) I have neither virtue (punya), nor vice (paapa). I do not commit sins or good deeds, nor have happiness or sorrow, pain or pleasure. I do not need mantras, holy places, scriptures, rituals or sacrifices (yajna). I am none of the triad of the observer or one who experiences, the process of observing or experiencing, or any object being observed or experienced. I am indeed, That eternal knowing and bliss, Shiva, love and pure consciousness.

5) I do not have fear of death, as I do not have death. I have no separation from my true self, no doubt about my existence, nor have I discrimination on the basis of birth. I have no father or mother, nor did I have a birth. I am not the relative, nor the friend, nor the guru, nor the disciple. I am indeed, That eternal knowing and bliss, Shiva, love and pure consciousness.

6) I am all pervasive. I am without any attributes, and without any form. I have neither attachment to the world, nor to liberation. I have no wishes for anything because I am everything, everywhere, every time, always in equilibrium. I am indeed, That eternal knowing and bliss, Shiva, love and pure consciousness.

I would add to this beautiful and ancient hymn a verse that speaks to all of us working today to make the world a more peaceful place. To those serving others and those who we serve:

I am not homelessness, I am not trauma, nor am I addiction.
I am not depression, nor anxiety, nor sleeplessness.
I am not sadness, nor fear, nor am I frustration. I am not invisible.
I am, indeed, that eternal knowing and bliss, Shiva, love and pure consciousness.

Legs up...

Koshas - the layers of human being.

Hamsasana – The Swan Pose.

Hamsasana or “Swan Pose” is a yoga asana which resembles a swan when performed. Benefits of Hamsasana range from improved digestion to strengthening of the arms and abdominal muscles. In Sanskrit, ‘Hamsa’ means the swan and hence the name Hamsasana.

 

How to do Hamsasana (The Swan Pose)

1. Hamsasana should be performed on an empty stomach. Make sure there is a gap of 4 to 5 hours after a heavy meal.
2. Assume the kneeling position with the legs slightly apart.
3. Keep both the hands between the knees on the ground. The hands should point back towards the legs.
4. Rest your elbows on your abdomen. Let your abdominal muscles assume the weight of the upper body. The elbows should be kept together.
5. Take the legs backward in a full stretch, one at a time.
6. Make the body straight like a plank and use the toes to balance the weight of your legs. Keep the legs together.
7. The body should be straight and make sure that your knees are not bent.
8. In the final position, the entire weight of the body is supported by the toes and the palms on the ground.
9. Head and neck should be kept straight to be in line with the body.
10. In the beginning, you may try this position for 10 – 30 seconds. Once you are comfortable, you may increase it as per your capacity.
11. Keep your awareness on the abdomen and breathe normally.

Benefits of Hamsasana (The Swan Pose)

1. In Hamsasana, the weight of the upper body rests on the abdomen. This strengthens the abdominal muscles and helps to reduce the belly.
2. It gives strength to the arms.
3. The pressure on the belly massages all the organs in the abdomen.
4. It improves digestion and clears constipation.

 Hamsasana is very similar to Mayurasana or the Peacock pose. In fact, Hamsasana can be used as a preparatory pose for learning Mayurasana. Try to master Hamsasana first. Once you are able to maintain the position for at least 1 minute, then you can attempt Mayurasana. Take your own time. Make sure you are not straining the arms too much. Discontinue if there is any pain in the arms and shoulders. This asana puts a lot of weight on the arms and toes. Those with recent problems like fractures, sprains and ligament tears in arms or legs should not attempt this asana. Also, those who are obese should be extra careful as the entire weight will rest on the belly, arms, and toes. Hamsasana will certainly help to reduce the belly, but it has to be taken up slowly. Start with a few seconds and then increase the duration to a minute or more, according to your comfort and ability.

Once you have mastered Hamsasana, Mayurasana won’t be difficult. The only difference is that in Mayurasana, one has to lift both the legs above the ground. The body and the legs are made parallel to the ground and the full body weight rests on the arms and abdomen alone. This is difficult in the beginning. Start with few seconds and later increase it according to your capacity. The benefits of Mayurasana are similar to that of Hamsasana.