Part Four - 'Be Un-Clutched

the ice cream each time we ate. The trouble is that we connect these experiences and create an imaginary shaft or an understanding that eating ice cream makes us happy. So we try to repeat this experience in the future. We always connect similar thoughts and create a shaft. It might be our experience that sometimes we don't enjoy the ice cream as much as we enjoyed it some days ago or a year ago. Even if we don't enjoy the ice cream we will make ourselves believe that we like the ice cream. Because we have got into the habit of connecting the thoughts; we unconsciously start accepting that we enjoy ice cream.

Similar is the case with painful experiences. The pain which we experienced ten years ago, the pain which we experienced seven years ago, the pain which we experienced three years ago and the pain which we experienced yesterday are independent events. There is no connection between these events. But we create an imaginary shaft and start thinking that our life is a pain. If we have had many pleasurable experiences in our life we say that our life is a pleasure. But actually neither of it is true. Our life is neither pleasure nor pain because the very process of connecting these events is a mistake. The idea that the thoughts are connected is a misconception. And that too we don't connect all the thoughts. We connect only those thoughts that we remember and create the shaft. Just as from a bunch of flowers we pick up few flowers and create a garland, from millions of

thoughts we have, we connect few thoughts that we remember and create a shaft. Creation of the shaft is the original sin.

When we create the shaft we suffer. If we have created a shaft of pleasure then we try to extend the shaft because we want to experience the same pleasure again. If we have created a shaft of pain, we try to break the shaft because we want to avoid the pain. We can neither extend the shaft nor break the shaft because the shaft does not exist. The shaft itself is a myth. The creation of the shaft has become one more shaft for you.

All your experiences are independent experiences. The moment we connect these experiences, we have created hell for ourselves. We have created suffering. Now we can understand why suffering is also imaginary. It is based on something imaginary. It is based on something unreal. It's just an appearance. The shaft is unreal; it does not exist. The suffering that is created due to the shaft is also unreal. Once we realize this we are liberated.

Because our thoughts are so powerful, they have the capacity to clutch with other thoughts and create an imaginary shaft. The process of creating the imaginary shaft is the function of the ego. Ego is nothing separate from the thoughts. Instead it's characteristic of the thoughts to create a shaft. So really speaking the ego does not exist because the shaft does not exist. The shaft is imaginary. Ego is just a name we

give to this process of creating a shaft. A sense of continuity is created because of this shaft. This gives us the illusion of the ego.

Right now, all of our thoughts clutch because we think that we have an ego. All of our thoughts by their very nature are independent so the idea of the ego is also imaginary as there cannot be anything connecting these thoughts. So by our very nature we are un-clutched. We are enlightened and just we have to realize it.

Once a disciple goes to a Zen master and asks him 'how can I become Buddha?' The master gives him a tight slap on his face and says that you are already a Buddha. If Buddha comes and asks you that how should he become Buddha what would be your reaction? Same is the reaction of the Zen master. We are un-clutched by our very nature however, this just needs to be understood.

A person based on one's destiny experiences pleasure and pain. We don't have a choice. We cannot choose either pleasure or pain. But we have the choice of not connecting these experiences and creating imaginary shafts. We are attached to a person or a thing because we create shafts. The relationship, which you experienced three years ago, the relationship, which you experienced a year ago and the relationship which you are experiencing now are independent events. The moment we connect these events, we are trying to extend or break the shaft. If the relationship is a pleasurable relationship, we expect the relationship to be pleasurable even in the future. If the relationship is a painful relationship we try to break the relationship or we create an idea that the relationship is not good for us. What we don't realize is that at each instant we are experiencing a new relationship. Because at each instant two new people are associating as by our very nature we are unclutched. The real problem is not caused because of pleasure or pain. The real problem is caused due to our incorrect understanding of both and eventually the creation of imaginary shafts. In the case of a sage, if there is pleasure he will enjoy the pleasure and forget it. If there is pain, he will suffer the pain and forget it. He does not carry these experiences in horizontal time. The moment we carry an experience in horizontal time we suffer.

We can experience life living in this world and still be centered in peace and harmony. There is no need to renounce anything external. The smaller self has to be renounced. Once we stop creating these shafts, we will realize that the identity, which we were trying to hold on to, was the very reason for suffering.

The moment we drop that identity, we enter into bliss, then the outer incidents won't affect us because we have given up the habit of connecting these incidents. Every incident is a new incident for us and we start seeing life in a much more beautiful way. Everything seems joyful and blissful. We stop taking things for granted.

Once we start accepting life from moment to moment, bliss happens to us naturally. External circumstances can impact us only if you allow them to. Nobody can disturb us without our silent permission. People complain that we may live our life in the moment but if others around don't, they will exploit us. We should be very clear that nobody can exploit us or disturb us without our silent permission. Once we understand that we are un-clutched, bliss naturally follows.

Sankara says in Nirvanashatkam 'sadā me samatvam na muktir na bandhah, cidānanda rūpa śivoham śivoham', 'I am neither in bondage nor liberated, I am always in the state of equilibrium. I am of the nature of pure auspiciousness, the energy of Shiva.' Both bondage and liberation are concepts created by the mind. Liberation exists as long as there is bondage however, if there is no bondage, liberation will also loose its meaning. That is what Sanakara is referring to. If we are trying to go inward or outward, as long as we are going somewhere we are missing the truth. The very process of traveling or going takes us away from the truth. Truth is here and now and there is no need to go anywhere and no need to travel anywhere. Again, the very process of traveling shows that we have created a shaft. We are seeing some progress. There cannot be any progress, because there is nobody who is progressing. The individual is dying at every instant. Then who will progress?

When we are un-clutched, automatically we will explode in 360°. Then the question of being material or being spiritual won't arise. Sankara says that he is neither in bondage nor liberated. He has gone beyond both and both are just concepts. Our self can never be improved. Some people work on self development. What self will you develop? Is there a self to be developed in the first place? A sequence of un-clutched thoughts is all that we are. If we try to develop the self all you would end up doing is to create a shaft of the idea that my self is developed. It will give you a good feeling. There might be one thought that thinks that the self is developed. But it's merely a feel good feeling. Really speaking the self cannot be developed, the imaginary self can only be eliminated. As long as we are trying to develop the self, we are creating a shaft.

As long as the mind is present the identification with the unreal continues. Sankara says that 'Brahma satya jagat mithyā, jīvo brahmaiva na aparah' which means that 'Brahman is real, the world is unreal and the individual soul is nondifferent from Brahman.' What he means here is that only when the mind ceases to exist, the Brahman shines forth. The reality shines in its own glory. As long as there is mind, there are thoughts. Thoughts always hover in the past or the future. There can never be a thought about the present. In the present there can only be consciousness. So as long as thoughts are present we will continue to create shafts. We will connect these thoughts and create imaginary shafts of either pleasure or pain.

The moment a shaft is created there is identification with the unreal. The reason is that we connect these unconnected thoughts. The very process of connecting thoughts is reason for misery in this samsāra sagara (world). Because we connect thoughts, the imaginary identity (which Sankara calls as Jiva) comes into existence. When the Jiva appears the world of mithyā (made of unreal) appears. When we un-clutch automatically the false identity disappears and the Brahman consciousness is revealed.

We have two types of identities. One is the identity that we show to the outer world and other is the identity that we show to the inner world. The identity that we show to the outer world is called ahankar. The identity, which we show to the inner world, is called as mamakar. Both of these identities are in constant conflict with each other. For e.g. outwardly we may project that we are such and such person but inwardly we know that we are lacking in someway or the other. There is always a discrepancy between these two identities. The identity, which we project to the outer world, is always more than what we actually are. A person always tries to prove superior in front of others. Identity, which we project to ourselves, is always less than what we actually are. You might have observed that we are never satisfied with our own selves. Constantly we are trying to improve ourselves in some way or the other. Either we are dissatisfied spiritually or we are dissatisfied materially.

This inner identity that we carry always lacks something and the outer identity that we carry always exceeds the normal. Hence both these identities are always in conflict. That is the reason we have to be very careful when we talk because we rarely talk what we think. If we start directly reproducing our thoughts into words people around us will start running away from us.

Ramakrishna used to say that bringing your thoughts and words together is true spirituality. That will happen when we go beyond these two identities. Both of these identities are false identities. These identities are a result of the shaft we create. They don't exist in reality. As long as we are associating with these identities we are caught up in samsara. Once we go beyond these two identities, we become enlightened. All the time we are creating, sustaining and destroying thoughts. The process of creation (Brahma), sustenance (Vishnu) and destruction (Mahesh) is constantly going on. When we stop creating, sustaining and destroying, we go

In the final step, we just sit silently with a blissful mood and listen to the mantra chanting. We should just feel connected to existence and feel the vibrations of the powerful mantra within our being.

The mantra are a way to express gratitude to existence or the Master for endowing upon us this great wisdom, which liberates us from ignorance and helps us attain the state of eternal bliss, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM.

If you are interested in rituals, you can also perform the guru pooja (offering gratitude to the Master) in this step by yourself reciting the mantra and performing the ritual.

If you are not interested in rituals, you can just be silent and listen to the mantra. Even by just listening to the mantra it would do you immense good. Mantra carry vibrations, which can transform your Being to make it more pure and blissful.

Following Nithya Dhyaan, students will remain seated and enter into one of the most important aspects of the class. Technique three contains three elements that make Nithya Yoga unique.

The whole idea of Nithya Yoga is to experience bliss and then to radiate this inherent nature of ours for the other 22.5 hours of our day.

In the West, when people consider the word 'bliss', most conjure up images of 'new age people', people that are unproductive, uncreative and airy. Bliss means the intense excitement which happens in you, without taking anything from the outer world, through touch or seeing or intake or smelling or hearing or by any other method which is hereby mentioned or not mentioned. That is bliss.

In technique three, we firstly work to experience this natural state of bliss. We practice silent belly laughter. Students are asked to simply bring the awareness to the navel region allow bubbling energy to rise up from that center. Students are asked to understand that this energy is their true nature; that their inherent energy is 'THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM'. It is Eternal Bliss. 'Eternal' means past, present and future. So students understand that they were bliss, they are bliss and they will be bliss.

Once students have experienced their blissful energy during the practice of silent belly laughter, they are asked to set their strong intention for class. They intend that each movement, each breath will have life. They intend that each movement, each breath will be an complete expression of the THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM state.

Why do we ask students to constantly reinforce the truth that they are bliss?

Thoughts and beliefs have a profound effect on the functioning and well being of our body and mind. So much so, our body is shaped according to our belief system and emotional make up.

Paramahamsa recalls: 'Raghupati yogi would repeatedly tell me that with whatever intention you move your body, bend your body or activate your body, it is that intention, that purpose that will be recorded into your body; those samskaras will start expressing in your body. He meant that the way in which you bend, the method you use to stand up or do yoga asana, all these things are not too important. He said the intention is all that matters. If you have the intention to have good health and do whatever you want for that intention, move your body any which way for that intention, simply health will happen to you.

This is very difficult for you all to understand because you have invested so much of your time on grooming your body through yoga asana. Instead of transcending body consciousness you have become completely caught up with body awareness. By doing this, the sublime science of yoga has been reduced to the level of a body work-out.'

The truth uttered by Raghupati yogi to Paramhamsa when he was a mere boy so many years ago are being shouted out loud in the corridors of contemporary science!

'We are what our perceptions are; as are our perceptions, so become our actions; as are our actions, so becomes our destiny.' This is not a quote from the Brihadaranya Upanishad, but from 'Biology of Belief', a recent work by Dr Bruce Lipton, a celebrated molecular cellular biologist who has presented a groundbreaking theory of how cells behave.

We have all been taught that we behave the way our genes are designed. Dr Lipton disagrees. He postulates that our genes are designed the way we behave!

Our body-mind system constantly transforms itself. Billions of cells are born, live, die and get reborn (a classic parallel to the concept of Brahma (creator), Vishnu (preserver) and Shiva (destroyer). We all are totally new beings every one or two years. Yet we behave in the same unconscious way. We never learn from our mistakes. As THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM says, 'We are too ignorant to make new mistakes, so

we just repeat the same old ones again and again'.

What makes us repeat ourselves and become entangled in our past behavior is the deeply embedded memories, beliefs and values (samskara) that we are taught and we cling onto. Though our body is renewed and rejuvenated regularly we do not do the same with our minds. We carry the same mental set up with us in the form of our samskaras. These samskara lie in our unconscious zone, which holds 90% of our brainpower. It directs us all the way without our being aware that we are being directed. The unconscious brain is far more powerful than our conscious brain. To give an idea, if the conscious brain can process 60 images at a time the unconscious brain can process 60 million images in the same period!

However, we can change. We can change if we become aware of what happens in our unconscious. The agent of change is meditation. Once we become aware of the deep, dark secrets of our unconscious we derive the power to reprogram and rewire ourselves, to transform our cellular structure, to redesign our genes as it were.

Medical science has come up with startling research material that adds further impetus to the fundamental truth that by our very nature we are bliss.

It is interesting to know, that the human body produces several neurotransmitters and neurochemicals, including serotonin, dopamine, and endorphins, which have a specific primary effect of elevating mood

and causing feelings of joy and bliss, but none which are designed to primarily lower mood or cause sadness and depression.

Stress hormones like cortisol and adrenaline are designed to help the body cope with adverse events. Originally, in man's evolution, stress was frequent, for example encountering a tiger in the forest. In such cases, the 'fight or flight' reaction was necessary for survival. These hormones provided the flood of additional energy and heightened alertness needed for these situations. However, living in modern society unfortunately causes us to encounter all kinds of stressors on an hourly and daily basis. This is a tremendous drain on the body and mind, and taxes our vitality.

It is seen, that continued exposure to stress results in an uncontrolled selfperpetuating cycle of cortisol increase, which affects the body's well-being by affecting normal serotonin levels. Meditation breaks this cycle and thus elevates mood by increasing endorphins, thereby enabling us to re-connect with our natural stress-free state of bliss.

Recently, in 1992, scientists discovered a neurochemical produced by the body, which attaches to receptor sites in the body that were originally found to be specific for the drug marijuana (ganja), a drug which causes feelings of euphoria in the user. This neurochemical was named anandamide by the scientists, after the Sanskrit word for bliss, ananda! So, it does appear that the body is designed to express ananda and not dukkha!

The psychic pain hypothesis of depression proposes that psychic pain, similar to physical pain serves to remind the body and mind that it is causing suffering, and motivates the person to withdraw from the factor causing the pain, and to avoid similar circumstances which could be a threat to health and well-being in the future.

As a wise person once said, 'Pain is inevitable. Suffering is optional'. We thus have the choice of whether to allow the cycle of physical, emotional and psychological stress to continue, thereby increasing susceptibility to physical illness as well as depression, or to break this cycle by yoga and meditation, thereby allowing the body and mind to rediscover its true blissful nature, by allowing the balancing of neurochemicals to happen in a natural manner to its natural state of ananda.

What may have been heresy to scientists a decade ago is now the truth that is being slowly accepted, a truth that the Eastern sages and mystics who practiced the inner science knew tens of thousands of years ago and recorded in the scriptures.

Therefore, we are bringing this ancient belief back into practice with the support of scientific findings that bliss is our birthright and whatever we think deeply and continuously has a profound effect on us physically and mentally.

Where visualizing the postures is concerned, the reason we are asked to take a few moments to mentally do the posture rests on sound scientific research. Contrary to popular belief, intelligence is not confined to the brain cells. Each and every cell in the muscle

carries the intelligence of the body. Whatever signals are given to it whether conscious or unconscious is stored within.

When we send in a focused suggestion to our body, our body will be ready to do that. In this manner asana and pranayama, practice will become easier and more joyful. Instead of pushing our body into a posture, fighting and being violent with it, this visualization allows our body and us to flow harmoniously into the posture. We learn to collaborate and not compete, which again is a fundamental truth in cellular biology. Cells are by their very nature collaborative. They join together to perform a task. They do not understand competition. The thought of competition arises in our minds alone; it is not our basic nature.

It is very clear that if we operate with awareness and clarity at a conscious level, we have the power to reach down to the cellular level and bring about enormous

changes. Therefore, our perceptions play a great part in the way we look and behave.

The way in which we perceive ourselves is dependant on the ideas and beliefs we have about ourselves at both a conscious and unconscious level. Through the transformative practice of Nithya Yoga for Being, we are able to bring about a change in the way we see ourselves; we can look forward to enjoying the riches of the material and spiritual world.

If we empower ourselves with this knowledge we can start to realize that every human being is God, waiting to be uncovered. It is just our belief that we are limited in some way that keeps us from realizing the potential of who we are.

Our body is equipped with innate intelligence to produce energy from the sun. According to the ancient science of Ayurveda, the human organism is the ultimate system on planet Earth. It is a living memory bank, a storehouse of the enormous intelligence of all the other bodies on Earth.

Nithya Yoga operates on the belief if plants can produce energy directly from the sun, why can't man? After all, every human being is composed of the same five elements, earth, water, fire, air and ether as the rest of the universe.

The practice of Nithya Surya Namaskar will awaken the body intelligence to directly create energy from the sun. For centuries we have suppressed, denied and forgotten the fact that the body has its own intelligence; the wisdom of the ages is stored in each and every cell. The ancient rishis understood this truth and therefore declared time and again that we are filled with cosmic consciousness.

Every cell in the body actively responds to environmental stimuli both internal and external. According to Hindu tradition, the body is a wonderful mechanism that has the intelligence and capacity to produce energy. Nithya Surya Namaskar is designed to access the etheric energy all around us. When performed facing the East in the first rays of the morning sun along with the appropriate breathing technique and Nithya Surya Namaskar Mantra, the effect on the individual mind, body and spirit is incomparable.

It is said that a daily practice of Nithya Surya Namaskar comprising a complete set of twelve repetitions is enough to reap enormous benefits. Nothing else needs to be done.

The Nithya Surya Namaskar is so designed that it works on all body parts, every organ, every system, and every chakra. It is a moving set of postures done dynamically with the appropriate breathing.

In every Nithya Yoga class, we commence the asana series with six to twelve repetitions of Nithya Surya Namaskar (Sun salutation). Of all the asana practice, the Nithya Surya Namaskar is considered the

A mantra is a composition of syllables, words, phrases or sentences that when repeated with awareness has a very powerful and penetrating influence on the mind. In a Nithya Yoga for Being class, before performing each repetition of Nithya Surya Namaskar, students chant the corresponding Nithya Surya Namaskar Mantra. The Nithya Surya Namaskar Mantra are composed of a bija (seed) mantra and the glorification mantra.

The bija (seed) mantra has no meaning by itself but the vibration of the mantra in the human system is very powerful. The 'Theory of Vibration' as expounded by modern scientist seems to be catching up with the truth that was delivered to humanity thousands of years ago by the inner scientists, the Vedic rishis. Scientific studies conducted by Dr Masaro Emoto of Japan has clearly proven that the nature of sound the very quality of vibrations has a profound effect on water. Considering that the human body is more than 80% water, the scientific community is waking up to the enormous possibilities that are available to mankind. On the flip side of the coin we need to wake up to the enormous damage created in the human psyche with words and sounds and the negative qualities attached to them. Bija mantra do not have any literal meaning, but by chanting them we set up powerful vibrations of energy within the body and the mind. They are six in number and repeated in the following order:

• om hram
• om hrim
• om hroom
• om hraim
• om hraum
• om hraha

12 Glorification mantra highlight the various aspects of the Sun. When chanted with complete awareness before every repetition of Nithya Surya Namaskar, the mantra confer the same qualities on the committed practitioner.

Through this simple though highly effective method, we realize that the outer sun symbolizes the shining intelligence in our inner sky; we come to understand our connectivity to the cosmic energy that is all pervasive.

The intelligent linking of postures that forms a complete sequence in the practice session is called vinyasa krama.

The word 'vinyasa' means 'joining or linking' and 'krama' means 'the process. 'vinyasa' is derived from the Sanskrit term 'nyasa' which means 'to place', and the prefix 'vi' means 'in a special way'. In other words, it means the succession of activities undertaken with a single focus, which allows a harmonious flow.

Vinyasa krama is the wisdom of the yoga tradition, which states that a practice must be done to suit our life situation. The correct linking of individual asana and appropriate breathing in a flowing sequence has a deep physiological impact. Static postures do not lend themselves to expressing the incredible potential inherent in each posture.

In Vinyasa Krama, asana are performed with a conscious linking of the breath with the movement. If your intention is to practice asana to realize the Self, every breath you take will help break down your sense of separation from others.

The vinyasa approach is central to the transformative process of yoga. It is a method that can be applied to all aspects of yoga. It is rooted in the yoga traditions and is yet the most scientific approach to day to day living.

The vinyasa method is a step by step process that takes account of the pros and cons of a single asana, a situation or an approach. That is why in an asana sequence, there are always preparatory postures to get to the main asana and counter-poses to relieve any tension. It is important to come back into a position from which we can comfortably resume our everyday activities. For example, it is not enough to want to climb a mountain. It is important that we know how to climb up the mountain, how to stay there and how to climb down. This understanding and preparation is what vinyasa is all about.

Vinyasa krama is the art of knowing when you have integrated the work of a certain stage of practice and are ready to move on. It is not just any sequence of asana or action. It is one that awakens and sustains consciousness.

As we have established previously in this

Glands associated with the chakra.

Location of the chakra.

The various yogic techniques practiced in a class of Nithya Yoga have been carefully selected so as to ensure that each chakra is addressed, cleansed, energized and left generating the boundless energy it has been designed to generate, an energy whose very nature is that of ananda or bliss.

In Nithya Yoga, all asana are chakra specific. At the energy level, the asana work on the chakra through the glands and at the physiological level, they work directly on the production of these hormones. Along with the other aspects of the Nithya Yoga class, they work powerfully on removing the energy blocks, clearing the mind and detoxifying the system to promote good health and a sense of well being.

In Nithya Yoga, pranayama is considered an integral aspect of the whole session. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM believes that ananda or bliss is the bedrock of our existence. This bliss is available in the very prana that is all around and within us.

The word pranayama consists of two parts, prana (life force energy or simply that which is infinitely anywhere) and ayama (to stretch, to extend, to control). In a Yoga class, pranayama would mean the various techniques that we use to learn proper breathing to increase vitality, to calm the nervous system and to relax the body-mind for meditation to happen. By the use of various techniques, we enhance the quality and flow of prana.

Breath is the link between the body and mind. Whatever happens in the mind is reflected through the breath. For example, when we feel the emotion of anger, our breath becomes short and sharp and blocks the flow of energy from the corresponding chakra. When we are in an emotionally disturbed state, all we need to do is to take ten deep breaths (inhale and exhale), and watch the emotion coming back to equilibrium. The techniques of pranayama are just various methods through which the awareness can be created about the deep connection between our emotions and our breath. The techniques are not important in themselves. What is important is the awareness of our breath when we are in an emotionally disturbed state. Just as the emotions affect the breath, the breath in turn can affect our emotions.

In Nithya Yoga, we go one step deeper.

While using the various techniques of pranayama we visualize breathing in bliss and breathing out bliss. By inhaling the bliss energy and exhaling bliss energy we ensure that while we are being energized all that is around us is also benefitted. The message that 'We are bliss' is carried very powerfully and very deeply into our system.

Normally we are used to a practice that tells us to breathe in positive energy and breathe out the negative energy. If we just pause a while and look at what we are doing we will realize that we are contradicting our understanding of our connectivity to the world around us. We are using powerful intentions that are selfdefeating.

Two things are happening here: when we say that on each exhale we are breathing out negativity we are unconsciously creating and establishing the samskara that we are filled with negativity. If we are only going to breathe out negativity, where is the positivity available for the next inhalation? Though Nature has an inbuilt capacity to cleanse the environment of negative energy, it becomes increasingly difficult to do so. If a critical mass of humanity is doing this how long can Nature keep producing healing energies to cleanse this enormous negativity? We must understand that Nature responds to our every thought and emotion. It is our thoughts that create our world.

Nithya Yoga understands and respects this umbilical connection we have with Mother Nature. Therefore in a Nithya Yoga class we learn that at all times we are consciously breathing in and breathing out blissful energy. This sends a subtle and elevating message to the cellular structure: that we and everything around us and we are infused with the blissful, cosmic energy. This further deepens our belief that we belong to a holographic cosmos. We are all One at the level of energy, which is essentially blissful. This truth becomes our samskara, the deepest engraved memory.

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM declares that breath carries the prana like a truck carries goods. Once they enter the body, prana and air separate. While air does the physiological work of supplying oxygen, etc, prana, life energy, permeates every cell in the body and activates the samskara (engraved memories) that are embedded in the system. If the engraved memories are positive and growth promoting, then prana will enhance their essence but if they are negative and painful, they get aggravated further.

For those who have attended a class on stress management, a lot of importance is given to exhalation and the lengthening of the exhalation, as it is believed that through exhalation we bring the body to a state of relaxation. This is not so says THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, 'inhalation is life and exhalation is death.' The emphasis on exhalation at the level of energy has the same effect as the administering of steroids at the level of the body. At first the effect may seem good and positive, but in the long run, it destroys the system.

Prana is life force and as mentioned earlier, the breath carries the prana. The nature of prana is such, it activates whatever exists in the system. Prana does not discriminate between the positive and negative engraved memories. Whatever is present gets energized. So if we are filled with depression, anger, jealousy, low self esteem and so on, the prana activates these emotional states.

The mind of the modern man is such that it carries deeply engraved negative memories. Therefore, the transformation through traditional yoga practice is much slower. Nithya Yoga understands the effect of prana on samskaras (deeply engraved memories). We can utilize the full potential of the prana if we cleanse our system before going into the regular yoga practice. In Nithya Yoga, we ensure that every chakra is cleansed of these negative emotions through the practice of the dynamic meditations. It is the guaranteed solution to flush out all the energy blocks and toxins within the system. If thereafter we go into the practice of asana and pranayama, we will very naturally access our full energy potential.

Once the initial cleansing happens, the thought and visualization that 'we are bliss' is introduced and is deepened with every breath that we take. In due course this becomes a powerful memory, the energy of which fills our inner space. This is why it is imperative that a powerful cleansing meditation is done before the practice of any form of pranayama.

By focusing on the breath, we bring our mind naturally into the state of pratyahara (withdrawal of the senses) and the process of looking inward begins.

When pranayama is practiced along with the asana and the mudra, the numerous energy blocks within our system are removed and the experience of bliss is deepened.

Mudra is the science of finger or hand position that helps to intensify meditation. Mudra acts as a catalyst to awaken consciousness. In a very broad sense, Hindu classical dancers use mudra to communicate a gesture, a mood or emotion of the inner Being.

The hand and the brain are very intimately connected to one another. In fact, as per science, of all the body parts the hand has the maximum representation in the brain. Whatever is done through the hands has a corresponding effect in the brain. Mudra acts as a switchboard of the body and mind. Though primarily therapeutic in purpose, mudra confers definite physiological, emotional and spiritual benefits. Like asana, it is also a discipline to rejuvenate the body. It actually helps in balancing the five elements (panchbhutas) in the human system to their optimal levels

Every individual is composed of five elements or the panchabhutas. Pancha (five) and bhutas (elements) are earth, water, fire, air, space and ether. Each finger represents a particular element. The first five chakra correspond to these five elements. By balancing the five elements through mudra, we ensure a sense of great well being. Our hands are a complete representation of these elements, as the following diagrams illustrate:

The elements and the corresponding chakras

Apart from representing the elements, the thumb and the index finger hold particular importance. The thumb is symbolic of cosmic (divine) and the index finger (human) is symbolic of consciousness. In other words, the thumb represents God or the higher energy and the index finger represents the individual ego. It is interesting to note that when we are accusing someone of something we always point our index finger to get our point across. Also in very practical terms, if we lose all the four fingers and have the thumb remaining, we can do most of the activity done by our hands. But if our thumb is lost and all other fingers remain, our hands are as good as useless. Symbolically, this establishes the fact that if divine energy is not present in our lives, then our lives are as good as not being lived.

the reverse is also possible i.e. gestures and body positions can influence the state of the mind.

In Nithya Yoga, specific mudra is practiced along with meditations to primarily intensify the meditation. It also works to intensify the energy of the particular chakra. By doing various mudra we can enhance the energy flow within our system and enjoy a state of great well being.

Additionally, once we learn a mudra, we need to harness its benefits in our spare time. Mudra should be used judiciously. Never over do them. When we are in tune with our bodies we will know exactly when to come out of a mudra.

Mudra can be practiced by itself, time permitting, the minimum being 21 minutes (or one energy cycle-the time it

I n a l m o s t a l l spiritual traditions, mudra plays a big role. In Hatha Yoga, many states of mind a r e e x p r e s s e d through gestures and body positions. This implies that

Shavasana (translated in English as corpse pose) is traditionally always practiced for at least 5 to 10 minutes at the conclusion of any yogic practice. Shavasana is a restorative pose and allows the body to process and understand the information it has received throughout the yoga practice.

It is commonly brushed off by some as being just a rest or a chance to have a short sleep. Truth be told, shavasana is essentially the most important aspect of the entire practice. This is where the body receives the class at all levels; physically, mentally, emotionally and spiritually. The body can relax, rejuvenate and heal. If shavasana is practiced in totality, it can leave the practitioner energized for hours after their class.

In this modern age, many practitioners rush shavasana. Most people find it really hard to lay still for 10 minutes and most lay in shavasana and start thinking about where they have to rush to next after class. Shavasana should be practiced with the same, if not more, integrity than all other postures.

Your practice is like laying cement foundations. Remember if you step in cement too soon after it is layed, you might ruin the job. The same way, allow your practice to set.

Shavasana is a perfect chance to allow our body to do what it does best; heal itself. We should lay as still as we can for as long as we can and allow the body to relax, renew and rejuvenate itself.

Our body is a temple, the temple in which our spirit, our Being resides.

We rarely spend any time appreciating and giving gratitude for our body. Most people these days are convinced through conditioning and the media that their body is not good enough. We forget that each of us are unique and have been crafted by God in our own unique way. We should remember that God is an artist. Not an engineer. If God were an engineer, He would have just created one mould, created a production line and manufactured us. Existence has created us all differently. As soon as we start to give gratitude to the body we have been given, we start to radiate a whole new energy. The energy of grace. Grace is not like ordinary beauty. Grace is a whole body language. When one is completely accepting of their body for what it is, they simply radiate this grace and they appear to be the most

A true story,

A lady with a severe case of psoriasis, a chronic and often incurable skin disease, came to THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM for healing. While being healed she confided that she had suffered trauma in her childhood that left her with self hatred as well as self guilt. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM told her to practice a specific body gratitude meditation for 21 days. The meditation technique involved waking up each morning and touching each and every part of her body with deep love and gratitude. The woman exploded crying: 'How do expect me to love myself the way I am?' THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM said: 'You have lived in misery for 20 years. Try this just for 21 days.'

In 15 days, the lady was rid of her ailment for ever!

Most of our aches and pains, our skin problems, our hangups are just because we don't give our body any attention or appreciation. It is just crying out to be remembered.

In a Nithya Yoga class, we practice shavasana at the conclusion. We go one step further by asking the practitioner, while laying in shavasana to lovingly remember each and every part of their body with deep awareness and gratitude.

Finally, students form atmanjali mudra with their hands and place the hands in front of the heart center. Students slightly bow their head towards their hands and chant three times the beautiful vibrational mantra 'om nithyanandam' deeply from the navel center.

'om nithyanandam'

May my body radiate bliss May my mind experience bliss May my Being express bliss

Things to know about a Nithya Yoga Class.

• A yoga mat (preferably of natural fiber like rubber)
• A hand towel or wrist band (if required)
• A bottle of water
• An open mind!

• Do not eat for at least two to three hours before any yoga class.
• Drink a couple of glasses of water one hour before class to ensure the body is hydrated.
• Ensure you drink plenty of water after any yoga class.
• Wear clothes that allow the body to move freely.
• Do not shower immediately after the yoga session. Allow the body temperature to settle.
• Wait for at least 15 minutes before consuming food.

• If you have a physical injury, disability or recent surgery, pregnancy, heart problems or any other medical condition, please seek professional medical advice before commencement of the Nithya Yoga sessions.
• Anyone with medical problems is advised to do the techniques under the supervision of a qualified Nithya Yogacharya.

Once you become familiar with the series of asana (postures) practiced in Nithya Yoga, before performing each asana, develop the habit of taking a moment to visualize yourself in the posture.

When you take a moment to mentally perform the posture, you are awakening the body's muscle intelligence. When the body is prepared mentally, when this visualization is practiced, the body will flow harmoniously into the posture. The entire asana practice will become a lot easier and much more enjoyable.

While performing the yoga asana, as much as possible, try to consciously do the following:

• 1. Smile softly to yourself. Avoid strain and tension to show on your face. It can change your entire performance and experience of the posture.
• 2. Keep the eyes soft, wide and always steady.
• 3. For all balancing postures, always concentrate the gaze on one point in front of you or on the floor. When the eyes are still, the mind will be still and therefore the entire body will be still.
• 4. Once you are in a posture, do not shift or fidget. If you are uncomfortable, come out of the posture and repeat it with more awareness.
• 5. Remember while performing the postures, that you are an embodiment of relaxed, blissful energy. With each movement, you are moving the bliss. Each time you breathe, you are inhaling bliss energy and exhaling bliss energy.

The breath is the heart of every posture. Smooth and relaxed breathing will promote a calm mind. The breath will allow you to ease into the posture, maintain the posture and deepen the intensity of the posture.

The breath and the movement must flow in a harmonious togetherness. Generally, unless otherwise specified, all āsana that open the chest are done on inhale and all others that close the chest are done on exhale.

The quality of the breath must be smooth and easy. It is recommended that as far as possible breathing in āsana should be done in Ujjayi prāṇāyāma. Breathing in the movement enhances the effect of the āsana in the specified area. It also increases awareness and naturally leads to meditation in the practice itself.

- 'IN': Inhale

- 'EX': Exhale

The 'IN' and 'EX' is always written on the arrow to signify the breathing has to be done in the movement.

- 'T': Number of times the āsana has to be

• - Sit in vajrasana with your back straight and your eyes preferably closed.
• - Roll your tongue to form a hollow.
• - Start with your chin down. Start to inhale through the hole made by the tongue.
• - As you inhale raise your chin .
• - At the end of the inhalation, fold your tongue backward and close your lips.
• - Then exhale through your nostrils as you lower your chin towards your neck
• - Repeat for 12 breaths (One inhale and one exhale = 1 breath).
• - Relax for a few moments.

• - Place the tips of the thumb and ring finger together.
• - Use light pressure.
• - Extend the other fingers and place your hands on your knees with the palms facing upwards.
• - Focus the mind and direct the breath to the subtle connection between your fingertips.
• - This eliminates the energy deficit in this area and activates the root chakra in which our elemental force resides.
• - The mudra acts as a lock, sealing in the energy which you have generated through class.

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudra with your fingers and place your hands on your knees.

Affirm to yourself that:

'I am in, I am one with, I am radiating and expressing

Bring your hands into prayer position in front of your chest, bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being to resonate with you.

'om nithyanandam'

~ Centering Meditation Duration 2 Minutes

• Sit in a comfortable seated position sukhasana (cross-legged on the floor).
• Close your eyes and relax into a soft smile.
• Begin to gather yourself in awareness. This is not a prāṇāyāma (breath control) technique. Simply observe your normal breathing.
• Avoid concentrating on your breath; just become a watcher. If thoughts arise, allow them to come up. Don't hold on to them, don't go behind or suppress them. Just acknowledge the thoughts and allow them to continue on their way.

• Duration 5 10 Minutes -
• - Lie on your back and close your eyes.
• - Separate the legs slightly and let the toes fall open to the side.
• - Place your arms beside your body with palms facing upwards.
• - Let Mother Earth completely support your body.
• - Consciously relax each part of your physical body.
• - Start to lovingly remember each part of your body one by one. Individually remember each part with deep love, gratitude and affection.

• Sit in sukhasana (cross-legged).
• Fold the fore-finger and middle finger of the right hand.
• Place little finger and ring finger on your left nostril and close this nostril off completely. You will begin with an inhale through the right nostril.
• Inhale through the right nostril as you slowly lift your chin up.
• Now, alternate the pressure by closing the right nostril completely with the thumb.
• Completely exhale through the left nostril as you simultaneously lower the chin back down.
• Inhale through the left nostril.
• Exhale through the right nostril.
• This completes one cycle; repeat for 12 cycles.

• Place the tips of the little finger and thumb together.
• Let the other fingers remain extended.
• Focus the mind and direct the breath to this area.
• This mudra helps us regain and maintain

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudra with your fingers and place your hands on your knees.

Affirm to yourself that:

'I am in, I am one with, I am radiating and expressing

Bring your hands into prayer position in front of your chest and bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being to resonate with you.

~ Centering Meditation Duration 2 Minutes

• - Sit in a comfortable seated position sukhasana (cross-legged on the floor).
• - Close your eyes and relax into a soft smile.
• - Begin to gather yourself in awareness. This is not a prāṇāyāma (breath control) technique. Simply observe your normal breathing.
• - Avoid concentrating on your breath; just become a watcher. If thoughts arise, allow them to come up. Don't hold on to them, don't go behind or suppress them. Just acknowledge the thoughts and allow them to continue on their way.

Duration 1 Minute

• - Set your strong intention for the class ahead.
• - Add awareness and life to each movement practiced.
• - Intend that each movement, each breath will be an expression of your true state of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. Begin your practice with the understanding that you are an embodiment of blissful energy and each movement and each breath will be practiced with this awareness.

Duration 1 Minute

Once you are familiar with Nithya Surya Namaskar, you can take a minute to visualize your body performing one repetition. This will awaken your muscle intelligence and memory. This visualization will allow your body to flow harmoniously into the posture, as opposed to struggling and fighting to move through the sequence.

• - Stand facing the East preferably.
• - Chant the corresponding Nithya Surya Namaskar Mantra
• - Perform 3 6 rounds (6 or 12 repetitions) of Nithya Surya Namaskar

• thighs.
• Very rapidly breathe in and out imitating the bellows. Breathing has to be done rapidly using your abdominal muscles.
• Do 12 breaths (One inhale and one exhale is one breath).
• Relax for a few moments.

Remain seated in vajrasana.

• Place you right hand, palm facing upward on your right thigh.
• Join the tip of the thumb with the ring finger and little finger

• Place your left hand, palm facing upward on your left thigh. - Join the tip of the thumb with the ring and the middle finger Maintain the mudra and let your awareness be on the

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudra with your fingers and place your hands on your knees.

Affirm to yourself that:

'I am in, I am one with, I am radiating and expressing

Bring your hands into prayer position in front of your chest and bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from your navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being to resonate with you.

• - Sit in vajrasana with your back straight and your eyes preferably closed.
• - Inhale and fill the chest first and then in a continuous movement, fill the abdomen.
• - On an exhale, slowly draw the abdomen as close to the spine as possible.
• - Completely, empty the upper lobes of the lungs in the chest region.
• - Before the next inhale, relax the abdomen.
• - The breathing should be deep, smooth and slow.

- Completely stretches the spine and straightens the back.

• - Enables the diagram to move freely and naturally.

• - Curl the fingers gently.
• - Take the right hand and grasp the left hand
• - The back of the right hand faces outward.
• - Raise both hands to the level of your heart.
• - As you inhale, pull both hands as much as possible without losing the grip
• - On the exhale, relax.
• - Repeat 6 times.
• - Reverse the hand position and follow the same instructions.
• - Repeat movement in the reverse position 6 times.
• - Let your awareness dwell on the heart area.
• The heart region gets stimulated and strengthened. All the tension is released.

with your fingers and place your hands on your knees.

Affirm to yourself that:

'I am in, I am one with, I am radiating and expressing

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudra Bring your hands into prayer position in front of your chest and bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being resonate with you.

~ Centering Meditation Duration 2 Minutes

• - Sit in a comfortable seated position sukhasana (cross-legged on the floor).
• - Close your eyes and relax into a soft smile.
• - Begin to gather yourself in awareness. This is not a prāṇāyāma (breath control) technique. Simply observe your normal breathing.
• - Avoid concentrating on your breath; just become a watcher. If thoughts arise, allow them to come up. Don't hold on to them, don't go behind or suppress them. Just acknowledge the thoughts and allow them to continue on their way.

Part 4: Nithya Yoga - The Ultimate Practice for Mind, Body and Being_English_part_4.md

• - Set your strong intention for the class ahead.
• - Add awareness and life to each movement practiced.
• - Intend that each movement, each breath will be an expression of your true state of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. Begin your practice with the understanding that you are an embodiment of blissful energy and each movement and each breath will be practiced with this awareness.

Duration 1 Minute

Once you are familiar with Nithya Surya Namaskar, you can take a minute to visualize your body performing one repetition. This will awaken your muscle intelligence and memory. This visualization will allow your body to flow harmoniously into the posture, as opposed to struggling and fighting to move through the sequence.

- Stand facing the East preferably.

• - Chant the corresponding Nithya Surya Namaskar Mantra
• - Perform 3 6 rounds (6 or 12 repetitions) of Nithya Surya Namaskar

• - Inhale while constricting your throat.
• - Feel a continuous, smooth stream of air passing through the narrowed larynx.
• - Exhale and continue constricting your throat to get 'hhhhhh….' sound.
• - Repeat for 12 breaths.

• - Let your hands be in front of you.
• - Extend the left thumb and let the other four fingers be together.
• - Encircle the left thumb with the four fingers of your right hand.
• - Now, touch the right thumb to the middle finger of your left hand.
• - Remember to keep the four fingers of the left hand together.
• - Bring your hands towards your throat region.
• - Keep your awareness on the vishuddhi chakra.

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudra with your fingers and place your hands on your knees.

Affirm to yourself that:

'I am in, I am one with, I am radiating and expressing

Bring your hands into prayer position in front of your chest and bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being to resonate with you.

- Set your strong intention for the class ahead. - Add awareness and life to each movement practiced. - Intend that each movement you perform and each breath you breathe will be an expression of your true state of Nithya Ananda (Eternal Bliss). Begin your practice with the understanding that you are an embodiment of blissful energy and each movement and each breath will be practiced with this awareness.

Once you are familiar with Nithya Surya Namaskar, you can take a minute to visualize your body performing one repetition. This will awaken your muscle intelligence and memory. This visualization will allow your body to flow harmoniously into the posture, as opposed to struggling and fighting to move through the sequence.

• - Stand facing the East preferably.
• - Chant the corresponding Nithya Surya Namaskar Mantra
• - Perform 3 6 rounds (6 or 12 repetitions) of Nithya Surya Namaskar

• Duration 5 10 Minutes -
• - Lie on your back and close your eyes.
• - Separate the legs slightly and let the toes fall open to the side.
• - Place your arms beside your body with palms facing upwards.
• - Let Mother Earth completely support your body.
• - Consciously relax each part of your physical body.
• - Start to lovingly remember each part of your body one by one. Individually remember each part with deep love, gratitude and affection.

Sit in sukhasana with your back straight and your eyes preferably closed.

Shanmukhi Mudra:

• This mudra is a powerful one and disconnects us from sensory information. It helps us turn inward and see who we really are.
• Take both your hands and fix the thumb of each hand in the respective ear cavity.
• Place the first two fingers of each hand over the respective eyelids.
• Place the ring fingers on either side of the nostrils.
• Place the little fingers at the corner of the mouth keeping the lips together.

• Brahmari means the bee. In this pranayama, we exhale by making the humming sound of the bee. When combined with the shanmukhi mudra, it creates tremendous energy to course through the body. A deep sense of ananda or bliss is generated within us.
• Settle into the shanmukhi mudra.
• Inhale deeply through the nose.
• Exhale making the humming sound of the bee.
• Apply gentle pressure with the ring fingers on the nostrils.
• Do not force the exhale. Allow the vibration to resonate through every part of your body.

• Place the right hand on your lap with the open palm facing upward.
• Place the open left hand on your right palm with the open palm facing upward.
• Allow the tips of the thumbs of both hands to touch each other forming an empty bowl.
• Take your awareness to the ājña chakra (between the eyebrows) and forget all else. Let your breathing be natural and relaxed.
• Through this mudrā, we signal existence that we are ready to receive everything we need on our spiritual path. This is a powerful technique to sublimate the ego.

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudrā with your fingers and place your hands on your knees.

Affirm to yourself that:

'I am in, I am one with, I am radiating and expressing

Bring your hands into prayer position in front of your chest and slightly bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ānanda (eternal bliss) in body, in mind and in Being resonate with you.

- Set your strong intention for the class ahead.

- Add awareness and life to each movement practiced.

- Intend that each movement you perform and each breath you breathe will be an expression of your true state of Nithya Ananda (Eternal Bliss). Begin your practice with the understanding that you are an embodiment of blissful energy and each movement and each breath will be practiced with this awareness.

• - Sit in vajrasana with your back straight and your eyes preferably closed. This is a breathing technique used specifically for cleansing. It has the capacity to remove the heaviness from within our head, clear sinuses and improve oxygen intake.
• - Inhale and exhale by deliberate rapid abdominal movements.
• - Use only the abdomen and not the chest.
• - Keep the breath short, fast and strong.
• - Continue for as long as possible, for a maximum of 5 minutes. Relax for a while

• - Bring your hands together in front of your chest.
• - Let there be a little hollow space between the two palms.
• - Gently bow your head towards your folded hands.
• - This mudrā when practiced sincerely and regularly creates balance, harmony, clarity, silence and peace. The left and right hemispheres of the brain get activated and coordinated. We experience

Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudrā with your fingers and place your hands on your knees.

Affirm to yourself that:

Bring your hands into prayer position in front of your chest and slightly bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being resonate with you.

• - Start by sitting in vajrasana.
• - INHALE, sweep your arms above your head.
• - EXHALE, sweep your arms forward and place your hands on the floor, with the ājña (third eye center) touching the floor if possible.
• - INHALE, stand up on your hands and knees and lift the heart into cat pose.
• - EXHALE, curl your toes under and raise your hips up and back into downward facing dog.
• - INHALE, come forward, lifting the heart into upward facing dog.
• - EXHALE, again roll back on your toes and lift the hips into downward facing dog.
• - INHALE, bring the knees onto the floor and lift the heart into cat pose.
• - EXHALE, return to namaskar vajrasana, bringing the hips down to the heels.
• - INHALE, keep the toes down on the floor sit back up simultaneously sweeping your arms up over your head.
• - Repeat this entire sequence for the recommended amount of times.

• - Start by standing on your hands and knees (on all fours).
• - Bring your left foot forward the foot doesn't have to be directly below the knee.
• - Slide the right knee and foot back so there is quite a large distance between the left foot and the right knee on the floor. You should feel a stretch in the hips. Point your right toes.
• - Have your arms by your side, look forward and establish your balance.
• - INHALE, sweep your arms forward and up over your head. More advanced students can actually arch the spine, drop the head back and come into a backward bend.
• - EXHALE, sweep the arms forward again and down onto the floor, allowing the chin to tuck gently into the chest. Bring your forehead down toward your knee.

- INHALE, come back up sweeping the arms up and opening the heart and repeat 5 more times on the right side. Then swap the position of the legs and repeat on the left side for 6 times.

• - From the face down position, bend your left arm and bring your left forearm underneath your chest, with the palm facing down on the floor.

• - Lift your chest right up off the ground.

• - Press your right hand down on top of your left and lift the chest higher.

• - Bend your right leg behind you.

• - With your right hand, reach back and take a hold of your right foot. Try to have the grip so that the right hand is palm down on the top of your foot.

• - INHALE, look forward.

• - EXHALE, using your right hand and arm strength, start to gently push your right foot down toward the back of your right leg. Keep the chest lifted up.

• - Breathe and hold this position for 3 6 breaths. Each exhale, you can encourage your foot down closer the back of the leg.

• - On the last exhale, release your foot and allow the right leg to straighten slowly.

• - Repeat on the other side.

• - Stand with your feet slightly apart for balance.
• - INHALE, sweep your left arm up above your head, really extend and lengthen the spine.
• - EXHALE, extend and reach up and over to the right side. Bring your right hand down the outside of your right leg and stretch the left arm over. Keep the chin up, both hips forward and the weight in of the body back in the heels slightly.
• - INHALE, stand back bringing your left arm up over your head again.
• - EXHALE, slowly allow the left arm to float down by your left side.
• - Pause, close your eyes and visualize the posture. See you body moving through the movement blissfully and gracefully.
• - Open your eyes and repeat on the left side. Moving right and left is equivalent to one round. Repeat for the recommend amount of rounds.

• - Sit in vajrasana (kneeling and sitting on your heels).
• - Perform the posture on the right side first. Simply allow the buttocks to fall to the left side.
• - Using your hands, help to lift your right leg and place the foot on the outside of the left knee.
• - Ensure that both hips are down on the floor as evenly as possible.
• - Bring the right hand behind your back (about 1 2 feet away from the spine). Fingertips pointing outward. (Elbow can be bent if needed to create more space between torso and legs).
• - Bring the left arm up, and push back the knee with the left elbow. Keep the elbow bent with the palm facing outward.
• - Look over your right shoulder.
• - INHALE, lengthen the spine.
• - EXHALE, gently twist around, looking gently over your right shoulder more.
• - Student can hold āsana for 6 more breaths.
• - After the last EXHALE, INHALE as you bring the head around to the front.
• - Then EXHALE and allow the body to unwind slowly.
• - Repeat on the other side.

• - Lift your right leg up and interlace the ten fingers below the knee joint.

• - Move the knee out to the right side of the body, so to avoid your ribcage.

• - INHALE.

• - EXHALE, pull your right knee down toward your right shoulder.

• - INHALE, allow the knee to move away from the body. Allow the arms to straighten to their maximum extension without losing the grip with the hands.

• - EXHALE, release the right leg down onto the floor.

• - Repeat on left side.

• - Lie down on your stomach with your arms beside you, palms facing upwards.
• - Keep the head down with your forehead touching the floor.
• - INHALE, sweep your right arm up and forward simultaneously lifting your left leg off the floor. Lift your heart and chest from the floor.
• - EXHALE, slowly bring your body back down to the original starting position with the forehead touching the floor.
• - INHALE, lift the opposite arm and leg.
• - EXHALE, come back to the original starting position.
• Repeat right/left alternating 5 more times.

• - Start by sitting in vajrasana.

• - Bend forward and place your forearms on the ground.

• - Take each elbow with the opposite hand. This will measure the exact distance the elbows should be apart during the half head stand. Once you have this distance, let go of each elbow, release your forearms forward and then interlace your 10 fingers together including the thumbs.

• - Bring your head down and place the head just inside the support you have just created with your hands. The crown of the head shouldn't be touching the floor.

• - Straighten your legs while lifting the hips high into the air. Start to walk your toes toward your hands.

• - Stand right up on your tip-toes.

• - INHALE, in a very small movement, roll forward on your toes and your whole body will move forward.

• - EXHALE, just reverse and in a very small movement, move back on your toes. The body will move back.

• - Repeat this very small movement 5 more times with your breath.

• - After the last exhale, slowly lower your head down into the support formed by your hands. Place the crown of the head on the floor.

• - Students should use their arm strength here and not put too much weight in the crown of the head and in the neck.

• - Hold this position for 3- 6 breaths.

• - On the last exhale, slowly lower your knees to the floor.

• - Sit the hips back onto the heels.

• Bring both knees in toward the chest.
• Take hold of each knee with each hand (Do not clasp or interlace the fingers).
• - INHALE in this position.
• - EXHALE, allow the knees to fall in toward the chest. You don't have to pull the knees with a lot of force.
• - INHALE, let the knees move away from the chest. Allow the arms to straighten to their maximum extension, however, continue to hold the knees.
• Repeat this movement more times.
• After the last INHALE, EXHALE, release the grip on the knees and bring the feet onto the floor.

• Stand at the front of your mat.
• Bend your right leg behind you, drop your right hand down and take your right foot from the outside. Bring the two knees close together if possible.
• Focus in front of you. This is a balancing posture therefore try to keep the eyes focused on one point in front to help maintain the balance.
• - INHALE, stretch the left arm up in front of you bringing the chin close to the shoulder.
• - EXHALE, start to gently kick your right foot back behind you whilst maintaining the grip with the hand. Keep the right hip down as much as you can.
• Bring the chest down toward the floor a little bit, keeping the heart open, the chin slightly lifted and your gaze steady.
• Hold this position for some breaths.
• You may feel a stretch on your right quadriceps.
• To release the pose, slowly come back up to an upright position. Bring your left arm down and release your right foot.
• Repeat on the other side.

• Separate the knees. Keep the toes together.
• Sit down on your heels.
• Bring your forehead down on the floor.
• With your hands, form namaskar (prayer position).
• Bend your elbows and bring your hands over the back of your head. Rest the thumbs on the back of the neck.
• Rest here for some breaths.
• This is a beautiful posture of surrender. Hands in prayer position, have a beautiful attitude of gratitude while maintaining this posture.

• Lie down on your stomach.
• Place your hands beneath your shoulders.
• Join the legs together, point the toes and tighten the hips and buttocks.
• Forehead down on the floor.
• - INHALE, gently pushing the hands into the floor, raise the chest up off the ground.
• - EXHALE, slowly lower the chest back down and the forehead onto the floor.
• Repeat this movement more times.

• Lie face down on the floor.
• Bend both of your knees behind you.
• Start with the right side. Take your right foot with your right hand from the outside.
• Then take your left foot with your left hand from the outside.
• Straighten both of your arms however continue to hold onto the feet.
• Bring your ajna center (forehead) down on the ground.
• - INHALE, start to gently kick your feet back behind you whilst continuing to hold the feet from the outside. Let your shoulders roll back. Lift your heart and open your chest.
• - EXHALE, slowly lower your thighs, chest and forehead back down the floor.
• Let go of your feet and relax the legs down. Rest your head on your hands and visualize this movement once. See your body lifting up with ease in this more challenging posture.
• Relax into a soft smile and open your eyes.

NITHYA YOGA PRACTICE SESSIONS - Repeat this movement more times.

• Bring your heels in towards your buttocks and have your feet spaced apart approximately hip width.
• Have the arms beside you with the palms facing up or down.
• If you face the palms upward, hug the shoulder blades in close together and press them to the earth nice and firm.
• Throughout the posture, the back of the head remains on the floor.
• - INHALE, keeping the shoulders down on the floor, firmly raise the buttocks and hips into the air.
• - EXHALE, allow the hips to gently lower down to the floor.
• Close your eyes and take a moment to intensely visualize this posture. See your body performing the posture with ease and grace.
• After visualizing, open your eyes and repeat more times.

• Start by sitting in vajrasana.
• - INHALING, stand up on your knees, sweeping the arms into the sky.
• - EXHALE, swim your arms in front of you and around, as you bend forward placing the forehead on the earth. Bring the hands onto the lower back and take the right wrist with the left hand. Or if hands can't reach, simply place the hands on lower back.
• - INHALE, stand back up on the knees, gracefully sweeping the arms and hands into the sky.
• - EXHALE, sit down on your heels and relax the arms down by your side.
• Repeat for the amount of recommended times.

• Lie down on your stomach.
• Open your legs slightly with your toes pointing directly backwards.
• Rest your hands on top of each other.
• Place your chin on your hands, so the chin remains forward.
• Close your eyes and relax.
• Feel your connection with the earth.

• Step the feet wide apart. The further the feet are apart the easier this will be.
• Keep the feet and toes pointing directly forward.
• - INHALE, raise the arms out to the side, parallel to the floor.
• - EXHALE, twist to the right and bring your left hand down to your right foot and stretch the right hand up to the ceiling. Turn your head gently and look up past your right thumb.
• - INHALE, come back to the beginning position.
• - EXHALE, twist to the left, bring your right hand down to your left foot and stretch the left hand up to the ceiling. Turn your head gently and look up past your left thumb.
• - INHALE, come back up to the beginning position, arms parallel to the floor.
• Repeat this alternating movement more times. 1 time = right and left.

The feet must point forward in this posture.

If the student cannot touch the foot with opposite hand, instruct them to bend the corresponding knee. You can simplify this posture further by letting the student rest the hand (that is meant to be stretching toward the ceiling) onto the lower back.

• Open your eyes.
• Stretch your legs in front of you and bring your heels close together.
• Shuffle your hips back right and left a few times.
• Move your buttocks out of the way with your hands.
• Take each thigh and rotate the inner thigh in and the outer thigh out.
• For most beginners, you should bend the knees up slightly to start, to prevent over rounding of the spine.
• - INHALE, sweep your arms above your head.
• - EXHALE, sweep your arms forward, reaching for the toes and bring the forehead down close to the knees.
• - INHALE, sweep the arms up above your head.
• - EXHALE, relax your arms down by your side.
• Close your eyes and visualize this movement once. See your body performing the
• Open you eyes and repeat paschimottanasana more times.
• On the time, keep the head down close to the knees and hold for some smooth breaths.

• Spread the legs wide apart and have the toes pointing forward.
• - INHALE, bring the arms up to your side parallel to the floor with the palms facing downward.
• - EXHALE, bend forward and bring the hands down on the floor between your feet. Have the hands about shoulder width apart. Stretch the spine and bring the crown of the head towards the floor between your hands.
• - INHALE, turn to the right, bend your right knee. Bend your left knee also and place it on the floor. Bring both hands on the inside of your right foot.
• - EXHALE, bow the head down next to the hands and try to touch the crown of the head to the floor.
• - INHALE, straighten your legs, stand right back up bringing your arms and hands up parallel to the floor again.
• Repeat entire sequence again, however, next time alternate and go to the left.
• Right and left is equivalent to time. Repeat this movement some times in total.

• Start by standing on all fours (your hands and your knees).
• Lift up into a plank position ensuring your hands are placed directly beneath your shoulders.
• Spine, neck and head should be in a straight line.
• - INHALE, move forward over your hands, rolling on your toes slightly.
• - EXHALE, roll back on your toes, into the beginning position. Repeat this movement some times.

For practitioners who find it difficult to remain in this plank position, they can stay on their hands and knees. Simply move back and forth on your hands and knees with the correct breathing.

• Start by lying on your back.
• Bend you knees with feet on the floor.
• Place your hands at your lower back.
• Use momentum and swing your legs up over your head with your knees bent.
• With the knees still bent, walk your shoulder blades closer together and bring the elbows closer together.
• Straighten your legs up into the air. Have the feet flexed or toes slightly pointed.
• Continue to support your back with your hands.
• Look up toward your feet and breathe here for some B.
• Halasana on the final exhale in shoulder stand, keeping your legs straight, lower your feet to the floor behind the back of your head.
• Continue to support your lower back with your hands.
• Breathe here for some B.
• After the last INHALE, exhale and slowly roll your back onto the floor, bending the knees halfway and allow the legs to be on the mat.

• Lay on your stomach.
• Arms beside you, palms facing upwards, keep the chin forward.
• - INHALE, sweep your arms forward and up into the air, simultaneously lifting your legs into the air.
• - EXHALE, bring your arms back down beside you, resting your legs on the floor.
• Just remain in this position on the floor with your eyes closed. Visualize for a few moments, your body doing the posture.
• Open you eyes and repeat shalabasana more times.

• Lie down on your back.
• Open the legs slightly.
• Let your toes fall open to the side.
• Smile softly and relax.
• Try to maintain the stillness required for this posture.
• Scan the body for any tension you are holding and allow any tension to melt.

• Start by laying on your back with your feet together and your arms placed by your sides with your palms facing upwards.
• On the INHALE, smoothly and gracefully lift your arms into the air.
• - EXHALE, smoothly let the arms float back down to the floor.
• This movement is very simple, however, remind yourself that Nithya Yoga doesn't rely on the complexity of the posture to receive benefit. Remember to add LIFE TO THE MOVEMENT. Add awareness and blissful intention.

• Sit cross-legged on the floor.
• Place your hands on your knees.
• Close your eyes.
• Completely relax for some regular breaths.
• Relax into a soft smile and scan the body for any tension you are holding.
• Breathe in blissful energy and breathe out blissful energy.

• Sit in sukhasana (cross-legged).
• - INHALE, sweep your arms up over your head.
• - EXHALE, gently lower your arms back down.
• Although this seems like a simple movement, add life to this movement. Add awareness and bliss to this movement.

• Bring your legs into the air with the knees bent.
• Have the arms beside you on the ground with the palms facing down.
• - INHALE, straighten the legs into the air and simultaneously, sweep your arms up over the head onto the floor behind you.
• - EXHALE, bring your arms back down onto the floor and bend your knees.
• Repeat this movement blissfully more times.

If the legs cannot completely straighten, the knees can remain bent. Students should just straighten them as much as possible, within their range of flexibility, without forcing or straining.

• Stand on your knees with them separated about hip width apart.
• Place your hands on your lower back with the fingers pointing downward.
• - INHALE, lift your heart and allow your head to gently relax back.
• - EXHALE, push the hips forward, so the hips are out past your knees.
• If you are a beginning student, you can remain in this position with the hands on the hips, pushing the hips forward, opening the heart and breathing for some breaths.
• Intermediate to advanced students can go back and take the heels with the hands. Thumbs on the outside of the heels, fingers inside.
• Continue to push the hips forward from there. At the same time, lifting the heart toward the ceiling. Hold this position for some breaths.
• To come out of the posture, place the hands on the lower back, one at a time, and then only, gently roll back up.

• Stand with your feet separated hip width apart.
• If your hips are tighter, please spread the feet wider and you can slightly turn the toes out to the side.
• - INHALE, blissfully sweep your arms above your head.
• - EXHALE, bend the knees and come into a deep squat. Keep the head up and place the hands down on the floor in front of your feet.
• - INHALE, smile softly and stand up, blissfully sweeping the arms up over the head.
• - EXHALE, bring your arms down. Close your eyes and visualize this movement intensely.

• Stand with the feet slightly apart.
• - INHALE, gracefully sweep your arms up above your head.
• - EXHALE, pressing your heart and chest forward first, sweep the arms down, folding at your hips. Bend the knees and place the hands on the floor near the feet.
• - INHALE, lift your chin, lead with the chest, sweep your arms up into the air.
• - EXHALE, allow the arms to float down by your side.
• Visualize the posture once.
• Open your eyes and repeat uttanasana slowly, more times.

• Start by standing on all fours (your hands and knees).
• Bring your knees and feet together completely.
• EXHALE, gently sit your buttocks down on your heels.
• Allow the arms to just relax down beside the body or alternatively you can place your hands on your lap.
• Look forward and focus your eyes on one point in front of you.
• Breathe naturally.

• If you find it difficult to sit directly on the heels, place a blanket or a cushion between your heels and buttocks.
• You can also place a blanket underneath your feet.

• Lie down on your back.

• Bend you knees with feet on the floor.

• Place your hands at your lower back.

• Use momentum and swing your legs up over your head with your knees bent.

• With the knees still bent, walk your shoulder blades closer together and bring the elbows closer together.

• The back can remain at a 45 degree angle.

• Straighten the legs however unlike shoulder stand, you will not straighten them vertically into the air. Straighten the legs so the legs are positioned at an over your torso and head.

• Hold this position for 6-12 breaths.

• Come close to a wall in the yoga room.
• Sit down next to the wall.
• Put your buttocks close to the wall and swing your legs up the wall.
• Have your arms beside you with the palms facing up.
• Allow your legs to just be up the wall.
• Relax and breathe here for 6 12 breaths.
• Eventually, you can place your hands at your hips and while pushing your feet into the wall, raise your buttocks and hips off the floor.

• Sit in vajrasana.
• INHALE, sweep your arms up over your head.
• EXHALE, fold forward at the hips, sweep your arms down, place your hands on the floor and rest your forehead on the floor.
• INHALE, come up on all fours, arching your spine and lifting your heart.
• EXHALE, bring your hips back down to your heels, resting the forehead on the floor.
• Pressing the tops of the feet into the floor, INHALE sit back up, sweeping your arms into the air.
• EXHALE, allow your arms to relax down beside you.
• Repeat this sequence for the recommended amount of times.

The endless quest of man for the purpose of life ends with this sentence: bliss is the path and the goal. This is the experience and teaching of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, an enlightened master and modern mystic amidst us today.

His mission is to first give the experiential understanding that bliss is not an end goal but the path itself - which is living in bliss 24 hours a day! He brings to understanding that this is possible for every one of us through working in our own inner space.

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM was born in Tiruvannamalai - a spiritual incubator in South Bharat. Through intense study of yoga, tantra and other metaphysical sciences, he attained inner bliss. From his own experience, he has formulated a Technology of Bliss to explode the individual consciousness, and create spiritually strong individuals.

He has devised myriad programs that cause one to fall into the natural space called meditation. He says, 'Meditation is the master key that can bring success in the material world and deep fulfillment in your space within.'

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM Mission is THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM's worldwide movement for inner bliss. It has under its fold, the International Vedic Hindu University (IVHU), Florida, USA.

The advent of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM on planet earth is to create a new cycle of individual consciousness causing Collective Consciousness to enter into the Superconscious zone. To achieve this, the mission aims to initiate one billion people into the unique meditation - Nithya Dhyaan, and one hundred thousand people into ' living enlightenment'.

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM mission centers and ashrams worldwide serve as spiritual laboratories where inner growth is profound and outer growth is a natural consequence. These academies offer a place and space to explore and explode through a host of activities from meditation to science. They nurture quantum spirituality, where material and spiritual worlds merge and create blissful living*.*

They offer guaranteed life solutions that have seen quick and effective transformation of lives. A diverse range of meditation programs and social services are offered worldwide through IVHU. Further, free energy healing through the Nithya Spiritual Healing system, free education to youth, encouragement of art and culture, corporate programs, free medical camps, free meals, a one-year residential training program in Bharat called Life Bliss Technology program, an in-house Gurukul system of learning for children and many more such services are offered around the world.

Ananda Sevaks of the Nithya Dheera Seva Sena (NDSS) volunteer force - comprising growing numbers of dedicated volunteers around the world support the mission with great enthusiasm.

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM says,

'Every child is a flower waiting to bloom and radiate its unique beauty and fragrance. Children are born in the blissful state of yoga. Facilitating this natural expression is the sole purpose of Nithya Yoga. Children are encouraged to express their inherent knowledge, intelligence, creativity, love and bliss.'

Nithya Yoga for Kids is a fun 20 minute session that is taught to children in THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM's ashrams worldwide independently and as part of a 1 day program that is offered for kids called 'Little Anandas'.

It helps your child to be balanced physically, mentally and emotionally. This is the greatest gift you as a parent can offer your child.

Please see page 193 for a list of teachers worldwide who offer Nithya Yoga for Kids.

In the Footsteps of Patanjali is a 15 day pilgrimage throughout the culturally rich state of Tamil Nadu in Southern Bharat. The tour covers over 15 different towns/cities, most of which are said to have spiritual significance in the life of Patanjali (The Father of Yoga); including Chidambaram (Patanjali's birthplace) and Rameshwaram (where Patanjali attained Samadhi).

This yoga pilgrimage is a veritable feast for the body, mind and soul. You will experience the grandeur of the awesome temples, the cultural diversity and the colorful traditions of the local people. It is a wonderful chance to experience the truth and the essence of Nithya Yoga as a way of life.

The International Vedic Hindu University* offers a range of online courses aimed at providing students an in-depth study on the various areas of Vedic science. Nithya Yoga, is one such Vedic science. Although recently introduced to the world, Nithya Yoga is in fact the most ancient system of yoga as originally presented by Patanjali. Patanjali's yoga and his yoga sutra were intended to give us an understanding of the mind; the mind which is the considered the greatest obstacle in our path of experiencing yoga (enlightenment).

In the Nithya Yoga online course, a student will;

• Understand the pure essence of yoga as it was presented during the Eastern Vedic period in contrast with how it presented today in the West.

• Be provided with a background into the life of Patanjali (The Founder of the Yoga System).

• Gain an insight into the teachings of Patanjali Ashtanga Yoga System and the Yoga Sutra.

• Learn how the 'MIND' is the major obstacle in achieving the state of yoga.

• Learn of Paramahamas's technique to go beyond the mind 'Being Un-clutched.'

• Be introduced to the concepts of Nithya Yoga.

• Learn how most of the Nithya Yoga concepts are the original message and intention of Patanjali.

• Learn about the power of visualization and body intelligence.

• Learn about the 7 major energy centers (chakras) existing within the human make-up and how they influence our overall well-being and energy.

• Learn about dynamic meditation and why it is an essential practice when addressing the contemporary mind. Students will understand the elements of one particular dynamic meditation called Nithya Dhyaan (Life Bliss Meditation).

• Gain a thorough understanding of different yogic practices including; Nithya Surya Namaskar, Vinyasa Krama, Pranayama, Mudra and relaxation.

• Finally put into practice the concepts learnt and experience all of the yogic techniques beautifully blended into one Nithya Yoga session.

• • Hindu University of America

Is yoga and sharing it with others in its true essence and as Patanjali originally intended your true passion?

Are you ready to teach a system of yoga that is from the very roots of Vedic science?

Have you come to a point in your regular asana practice where you are wondering, 'I think there are deeper meanings and more to experience from this thing we call 'yoga'?

Are you ready to gain the understanding and experience for yourself that every moment in your life can become yoga. Are you ready to experience yoga as an entire lifestyle?

Do you want to experience not adding more movements to your life, rather, adding more life to your movements?

If you have answered yes to one or all of these, Nithya Yoga Teachers Training is for you.

This training is not just any yoga teachers training; it is a complete inner transformation for the participant.

It is a chance to live yoga for 12-15 days.

It is a chance to learn not only the portable knowledge (knowledge we receive from books etc), however, also to have the non-portable experience which is the ultimate because it is the knowledge gained through psychological revolution regarding the Self.