Anahata Practice Session
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~ 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 pranayama (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.
~ Nithya Dhyaan (Life Bliss Meditation) Duration 35 Minutes
Listen to instructions with the Nithya
Dhyaan (Life Bliss Meditation) guided
meditation CD.
Chaotic breathing Intense humming Chakra awareness Be Un-clutched Guru puja mantra
~ Silent Belly Laughter Duration 2 Minutes
- Remain in a comfortable seated position sukhasana (cross-legged on the floor).
- Bring the awareness to your belly; your navel center.
- You might like to remember an extremely funny moment in your life; a moment that made you laugh uproariously. A moment that made your belly ache with laughter. Intensely remember this funny occasion.
- Allow that same bubbling energy to rise up from your navel center. This bubbling energy becomes a laughter; a silent laughter.
- Allow the healing energy of laughter to wash over your body. Allow it to touch and penetrate every cell in your system.
- Understand that this blissful energy is your true nature, independent of any event or situation outside of you. Understand that you are nithya ananda (eternal bliss).
~ Intention 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 Nithyananda. 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.
~ Visualization 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.
~ Nithya Surya Namaskar
- Stand facing the East preferably.
- Chant the corresponding Nithya Surya Namaskar Mantra (Pg 89)
- Perform 3 - 6 rounds (6 or 12 repetitions) of Nithya Surya Namaskar (Pg 92)
~ Vinyasa Krama for Ustrasana
Preparatory Postures
Chakravakrasana 6T
Dwipadapeetam 6T
Rest 6 B
Main Posture
Ustrasana
Counter Postures
Shavasana Rest 6B
Shavasana with Gentle Arm Raises 6T
Apanasana 6T
Dynamic Vajrasana 6T
Sukhasana with Gentle Arm Raises 6T
~ Body Gratitude Shavasana 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.
~ Complete Yogic Breathing
- 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.
~ Benefits
- Completely stretches the spine and straightens the back.
- Enables the diagram to move freely and naturally.
~ Ganesh Mudra
- Hold the left hand in front of the chest with the palm facing upward.
- Curl the fingers gently.
- Take the right hand and grasp the left hand (1)
- 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 (2)
- 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.
~Nithya Affirmation
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
~ om nithyanandam
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.
