Manipuraka 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.
[Figure: Chaotic breathing]
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 Ardha Matsyendrasana
Preparatory Postures
Ardha Chandrasana 6T Right/Left Alternating
Parivrrta Trikonasana 6T Right/Left Alternating
Uttanasana
Sukhasana Rest 6B
Main Posture
Ardha Matsyendrasana 6B
Counter Postures
Sukhasana Rest 6B
Paschimottanasana 6T
Chakravakrasana 6T
Dynamic Vajrasana 6T
Sukhasana Rest 6B
~ 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. Shavasana
~ Bhastrika Pranayama
- Be seated in a comfortable posture, (preferably vajrasana) with your hands on your 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.
~ Pushan Mudra
Remain seated in vajrasana.
Right Hand:
- Place you right hand, palm facing upward on your right thigh.
- Join the tip of the thumb with the ring finger and little finger (1)
Left Hand:
- Place your left hand, palm facing upward on your left thigh.
- Join the tip of the thumb with the ring and the middle finger (2)
Maintain the mudra and let your awareness be on the
~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 your navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being to resonate with you.
