Yoga The rules of the "journey"

The word Vipassana in piles means "profound vision." This ancient technique of meditation taught by the historical Buddha in India 2,500 years ago, is also known as "the art of living." We must learn to participate in a course of 10 days by a qualified teacher. Participation in the course is subject to acceptance by the organizers, having signed a declaration on their psycho-physical. Throughout the period of withdrawal, students remain within the boundaries of the Center, without contact with the outside world. They shall refrain from reading and writing and withdraw from any religious or other discipline. Followed by an intensive daily program that includes approximately 10 hours of meditation, interspersed by moments of rest. In order to learn properly, there was silence, without communicating in any way with the other participants, if necessary, with the teachers. Learning this method requires much effort, but the practice of Vipassana gives many benefits: the time is changed into the habit of our mind to react with the attraction or repulsion with an attitude of equanimity. 


Teaching is divided into three parts. In the first, participants agree to refrain from any action likely to harm themselves and others. For the duration of the course, observe five moral precepts, which consist nell'astenersi dall'uccidere any living creature, from stealing, from lying, from all sexual activity and use of alcohol and intoxicants. The observance of these moral norms, together with the silence allows the mind to calm down, and therefore makes it able to devote the next task. The second part is to practice for three and a half days, Anapana meditation, a technique that allows to develop a focused mind, directing its attention on the continuous flow of breath that enters and leaves the nostrils. 

On the fourth day, the mind is calmer and more concentrated. It is then ready to learn the third part of the technique, which is the observation of the physical sensations that are present in the body, experience and understanding of their impermanent nature, and the gradual development of a balanced mind. This practice leads to direct experience of some universal truth, like everything impermanent, suffering associated with this reality, and the inconsistent nature of his ego. The implement these truths, through the experience, start a process of purification of the mind. Students receive regular instruction several times a day and the daily journey is explained in the discourse evening, registered, the master SN Goenka. For the first nine days there was complete silence, in the tenth it takes to speak, so riabituandosi gradually to a normal life. In the tenth day we learn the meditation of Place (ie the goodwill toward all.) The course ends in the morning dell'undicesimo day.

The power of silence

My eyes, still, the horizon is lost. I see the distant lights, and I seem to belong to another world, the world from which I retreat for ten days, in order to reassess and see from another perspective. At the sound of gongs us all move towards the meditation hall. Respecting the noble silence, everyone is immersed in their thoughts and memories, while the whole continues to experience back as the film of a film. I sit down, close my eyes and beginning to observe. 

According to the instructions of Vipassana, we must remain property for one hour, three times a day, trying not to identify with the physical pain that sooner or later, however, arrives. We must train the mind to remain calm, fair, impartial, given that physical pain becomes unbearable only when pain becomes mental. The work that we are given is to observe, in addition to the breath, physical sensations in the body and to experience their impermanent nature. Arise and go, rise and go, incessantly. We are continually repeated that the real wisdom is to recognize and accept that every experience is impermanent. With this knowledge we will never be overwhelmed by the ups and downs of life. We all came here to learn the art of living. 

Suddenly, I feel weak, alone, immersed in this deep malaise that does not allow me to move. Rivivo with the same intensity, the same suffering and anxiety of a situation 15 years ago and beginning to cry. Part of me wonders "how could you?" And continues to suggest "notes, trying to maintain a peaceful mind." My face is completely wet, I feel the tears in the throat, but I get around. I continue to observe, so that will pass. I was convinced that he had passed this pain, of course, was much more profound than I could imagine. The song from the tape warns that an hour has passed. I slowly get up and go out with a strange feeling of emptiness and lightness emotional body, rather shocked by just living. In the morning the next day, during the first meditation group, I feel, quite deliberately, to recall the same event that made me cry the night before. I am fair to observe quell'episodio of my life as if it belonged to me at all, but with a feeling of deep compassion and love for the protagonist (which in reality was I). The knowledge that once again, thanks to Vipassana, it changed something inside me, makes me smile.

Meditation and physiology

Meditation is usually present as an antidote to stress. This idea was adopted and approved in the 90's. But some twenty years ago such a statement was new and sounded defiant. It is in the 70 years of meditation for the first time applied a scientific approach. Studies have shown that it produces noticeable physical changes in the number of observed parameters. 

It was found that meditation leads to a slowing of metabolism: oxygen consumption decreases and reduces the allocation of carbon dioxide, reduces the level of salts of lactic acid in the blood. This was a remarkable discovery, since the salts of lactic acid in the blood are linked to anxiety and stress in humans. Another shock was the discovered relationship between meditative practices and forms of certain brain waves. Getting scientists with experienced meditation showed that consciousness exceeds our ability to measure it. 

The book "The Relaxation Response" published by Herbert Benson (Norbert Vinson) in 1975, highlighted the therapeutic benefits are deeply relaxed state of the organism. This discovery led to new approaches in developing programs for psychosomatic treatment. Relaxation became used to help patients suffering from high blood pressure, and in the treatment of stress disorders. 

Research continued in the 80's, and in 1984 the National Institute of Health released a report which recommended the use of meditation as a primary measure to reduce blood pressure in addition to diet and prescribed medication. The researchers found that meditation reduces the body’s neither sensitivity to nor epinephrine, hormones that appears in the blood during cardio-vascular insufficiency. 

It turned out that the relaxation helps with angina and arrhythmia, but also helps reduce blood cholesterol. But much remains to be learning about the body and mind. West collected the data for twenty years that very little compared to the knowledge gained over centuries of quiet eastern practices. 

Yet studies have quite convincingly argued that meditation has a measurable physical effect. Undoubtedly, future survey will enrich our knowledge. New directions of research will enable us to penetrate deeper into the links between the brain and certain types of mental activity linked. The physical results are expected to be useful, if we look at meditation as opposed to stress. However, we remain committed to the Eastern view, as a means of meditation and spiritual transformation of the way to enlightenment.

Meditation: a sound mind and healthy body

Ancient times the followers of Confucius, Taoists and Buddhists to pay attention to the meditation. Through meditation, they believed, a man cleans his thoughts and clearing your mind. Modern medicine confirms that meditation can improve concentration of mind, to effectively eliminate stress, and even alleviate the chronic disease. Recently, more and more Westerners are practicing meditation, receiving from this great benefit. 

Medical research 

The founder of the Clinic for stress management and awareness of the Center in the University of Massachusetts Medical Center, presented a report on the conscious meditation. He presented the data of ten years of clinical studies for more than 4 000 people who received 8-week course, known as the Program of stress Reduction and Relaxation Program at the University of Massachusetts Medical Center. 

Recreational force conscious meditation as a systematic approach to the development of new types of control and wisdom in our lives, based on the internal capacity of the body to relax. This form of meditation can be used in such problems as headaches, high blood pressure, pain, heart disease. They all relate to overstretch. 

Do meditation healthy people? Studying the life of the monks, who spend in meditation sometimes whole life, experts have found that meditation improves cognition. If you - a sensitive man, take to heart everything that happens, then meditation can help change your perception of the world. It will contribute to good mood a long time. If within eight weeks you will be on 1 hour, in contemplation, it will strengthen your mental immune system, enhance positive thinking. 

East and West - two views on one issue 


Residents of East and West belong to the residents of contemplation in the same way. In America, contemplation is not associated with religion. Americans see meditation as an exercise for the mind. They believe that human intellect can practice exercise. They also believe that our thinking can be trained to work with emotions, focus, and discipline the mind. 

In the traditional culture of the East there is a fundamental notion: people - an integral part of nature, and soul and body interact. In addition to meditation, oriental, people are paying attention to the improvement of character, ethics and commit blessings. Their concept is this: when the person is discharged from the mind of earthly thoughts that between mind and body achieve optimum state. 

Practice - criterion of truth 


Visitors can try the following simple method: take the pillow with crossed legs, keep your back straight. If that is so uncomfortable to sit, you can relax the body, close your eyes. Breathe slowly. If there are random thoughts, please feel free to disregard them. Try to avoid feelings. If you can not concentrate, do not worry. Since you have noticed such a situation, it is a step forward. Continue to follow the thoughts that you attend, but did not swim for them. Such practices are to perform better every day, and then your thoughts will become clearer. A good-state of conservation of each day will help you become more stable good mood.

Yoga of the stick-side

The finish by means stick and refers metaphorically to the vertebral column, the "stick" or support of the central body. 

Benefits 
• Boost the arms and wrists 
• Tone the abdomen 

Contraindications / Precautions 
• Carpal tunnel syndrome 
• Pregnancy 

Step by step 
1st 
Perform and the Position of. Down the shoulder blades against the back ribs and press the coccyx to the pubis. 

2nd 
Exhale, slowly lower torso and legs up to place them a few inches from the ground, parallel to the floor. The lumbar region tends to move downwards, while the coccyx at the top pushes toward the ceiling. For the entire duration of the position, hold firmly to the coccyx and legs still very active, slightly turned inwards. Pulls the pubis toward the navel. 

3rd 
Enlarging the space between the shoulder blades. Do not let your elbows are side, but keep in contact with the sides of the chest, pushing them back towards the heels. Awards securely the foundations of the indices on the floor. Raises the upper part of the sternum and the head to look forward. 


4th 
Chattering Dan asana is one of the positions of the sequence to greet the sun, but you can also practice individually for a period of between 10 and 30 seconds. Dissolution position exhale. Lie down on the floor, or gently push back strongly in, extending the upper thighs 


Modifications and supports 
You can get an idea of this position challenging runs in the foot. Put a few inches from a wall. Prizes hands against the wall, slightly lower than the level of the shoulders. Imagine you want to remove from the wall with a push, but the stability of the shoulder blades against your back to prevent any movement. Extend the coccyx push imagining of a point between the heels and lifts the top of the sternum toward the ceiling. 


Variant 
If possible, turn slowly vamped for the rest of the foot on the neck and move slightly forward the bust. This movement will bring the hands back to life next, increasing the difficulty of the position. 

Tips for beginners 
The full version of Chaturanga Dandasana is hard to run with the first attempts, until you have developed in the arms, back and leg strength needed to support. From the Position of, start by lowering your knees to the ground. Then exhale, lower the sternum up to 2-5 cm above the floor. 


Stepping up the position 
Chaturanga Dandasana is challenging even for more experienced students. While the position of the run put on the floor under the body, a thick blanket rolled parallel to the spine. Lowered slightly by using this media the bare minimum, enough to keep rising. 


Practice with a partner 
A companion can help you learn how to fix the pelvis in this position and to lengthen the spine. Chaturanga Run Dandasana (if necessary, with a blanket under the thighs). Ask your companion to settle astride on your hips, to push his foot to the inside and tighten with the lower legs of the top of your pelvis. It can also get you the pelvis slightly backward, toward the feet, while you raise the top of the sternum in the opposite direction. 

Yoga Chair position

The position of Chair involves the muscles of the arms and legs and stimulates the diaphragm and heart. 

Benefits 

Strengthens the ankles, thighs, calves and the backbone 
Promotes the elongation of the shoulders and chest 
It stimulates the abdominal organs, diaphragm and heart 
Reduces the problem of flat feet 

Contraindications / Cautions 

Migraine 
Insomnia 
Low Pressure 

Step by step 

1. Put yourself in the foot position Tadasana. Inhale and lift your arms perpendicular to the floor. You can keep your arms parallel with the palms of the hands in, or join the palms. 

2nd Exhale and bend your knees, trying to position the legs as much as possible parallel to the floor. The knees protrude beyond the foot and the torso is slightly bent forward over the thighs, to form more or less a right angle with the top of the thighs. Keep the interior thigh parallel to one another and hit the top of the femurs at the bottom, toward the heels. 

3rd Blocked the ribs against my spine. Push down the coccyx toward the floor and inside to the pubis, so as not to shorten the lower back. 

4th Maintain the position for 30 seconds to a minute. To dissolve, with the knees straight and sollevatevi vigorously with the help of arms. Exhale and relax your arms along your sides in a position Tadasana. 

Changes and support 

In order to work more intensely the thigh in this position, you can make between them a brick or a book quite often. 

Changes 

During the bending of the knees, fingertips on feet and get off by pushing the buttocks toward the heels raised. Spread your arms forward, parallel to one another and to the floor, with palms of hands or down inside. 

Tips for beginners 

If you have difficulty maintaining this position, run next to a wall. Upright, collocate at a distance of few inches from the wall. Calculate the distance, taking into account that, when folded into position, the coccyx should just touch the wall and use its support. 

Stepping up the position 

The secret to perform the position without experiencing discomfort Utkatasana is relax the upper part of the femurs to the beads. Once taken the position, bring your hands above your thighs. Resting the palms of the hands in the folds dell'inguine and push the upper thigh to the beads, planting heels into the floor. In opposition to these actions, push in on the coccyx in the basin. 

For couples 

Ask a partner to vigorously press your heels against the floor using your hands or feet.

SPECIAL YOGA & SEX : Transforming the sexual energy

A sequence suitable for men and women, on average, which includes a map of healing that balances the glandular system, here associated with reproductive organs and the thyroid. It is an excellent example of how the Kundalini Yoga in the lineage of the Master Yogi Baja. Movements "liberate" gradually various parts of the body from the fourth lumbar vertebra. Is called the center channel, or subhuman, in relation to the second charka, and then distributes what is called in yoga jotas, the seminal fluid, bringing along the Nadir or subtle channels, throughout the nervous system up to more charka high.

According to yoga, the seminal fluid of men and women contains high concentrations of minerals and precious substances for a healthy and creative life, for a stable nervous system and to keep young. For this reason, all of the energy and non-moralistic, the sexual energy must be understood thoroughly and not dissipation. It should be left to flow in a balanced way, because it is linked to our creativity and is a powerful healing force. Before you begin, we recommend some exercise by warming of the spine.
The first phase moves the lower back, on the first two charkas and connects to dell'ombelico: the powerful impulses of the two lower charkas are then transformed into subtle vibrations, which open the heart and higher charkas.
The second phase with the alternating of pranayama nostrils, balances the prana el'apana, the two polarities of energy absorption and elimination, and prepares the final meditation.
The Kundalini energy is balanced and you can feel a deep calm. His ascent has been prepared gradually preparing the body, especially the nervous system, to receive a high voltage of energy released.

1 Lie down on stomach, hands to the ground at shoulder height, the position of the Cobra. Inspire, inwardly vibrates the mantra on, then exhale shooing. Raises the pelvis in position Platform Front, back and exhales into the position of the Cobra. Repeat for 26 times; relax on the stomach for 2 min.

2 Take the position Vacant. Expire relax while grounding arms folded, tapping with the body and mind. Then, with the inspiration, go back into position Vacant. Repeat 26 times, always vibrating the mantra on shooing, inhale and exhale as in the previous posture.

3 Lie down on your back, bringing the ankles in contact with the buttocks and Seize. Inspires and raises the pelvis. Expires and returns to starting position. Repeat 26 times; relax on your back for 2 min. and repeat for another 26 times. This phase is particularly suitable for women, called "Making love with the sky" and unlocks the area of sexuality. You can also practice as an exercise in itself, isolated from the sequence, for 3 min.

4 Lie down on your back with legs spread. Saleable to 50 cm from the ground and hold the position breathing deeply for 30 sec. Breathe in, wearing a knee to the chest, exhales and ridistendilo. Repeat with the other leg and alternating movements of the legs for 45 sec. / 1 min. Thus inspired, and always with the legs straight and raised, hold the breath for 5 sec. relaxes the position.

5 Lie down on the back, reunite the soles of the feet and Seize. Swings forward, until in a sitting position, and back for 30-45 sec. Relax on your back for 2 minutes.

6 Stretch Pose: raise head and feet at 15 cm from the ground. Ivied are pointed forward, legs straight, arms stretched to their feet, their eyes fixed on the tip toes. Breathe deeply and hold the position for 7 min. Then inspire, Expire, lungs remains empty as long as you can by contracting mulabandha (contraction of the perineum and genitals, pulling the navel inward).

7 Relax on your back for 5 min. From relaxed, sings 12 times the mantra God and me, me and God are one. Then inspire, Hold for 15 sec. and expires. Repeat the mantra for 12 times again, stronger. Then exhales deeply inspire for 8 times. At the end inspire, Hold your breath, raise your legs to 90 ° for 15 sec. Expire, and relaxed.

8 Sit in Sidhasana or Sukhasana. The left hand is in Gyan mudra on the left knee. With thumb and little finger of the right to close the nostrils alternately. Inspired by the left and the right expires. Collapse mulabandha (as in step 6) for 1 min. So inspired by the left nostril, expires with the right and go forward with this breathing for 1 min. Then begin to inhale and exhale through the left nostril only, a rhythm a little 'fast for 15 sec., then the right for another 15 sec. Breath for 5 sec. with each nostril. Inspire both with and retain for 5 sec. Expire, remains empty lungs for 30 sec. Inspire deeply, exhales, repeat the exercise.

9 In a seated position, sings the mantra eke on kart sat name sire sat name who guru, contracting mulabandha on sat name and releasing on who guru. Continue for 6 min. Inspire, Hold your breath for 15 sec. Finally, relax and meditate.

WARNINGS
• The timing sequences shown in those figures are from Yogi Bhajan: do everything possible, without forcing and with awareness of your limits.
• In the Kundalini, the terminology can sometimes be different from other styles of yoga.
• I have not cited mantra in Sanskrit, but in Gurmukhi, the writing of Sikh religious texts.
• The sequence will start after having sung 3 times the mantra.
• Mulabhanda and "breath of fire" should not be practiced by women in the first three days of menstruation: should be replaced with a simple deep breathing.
• All the positions you can practice sitting on a chair.