Muladhara 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 pooja 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 and each breath 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.
~ 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 Pachimottanasana
Preparatory Postures
Parivrtta Trikonasana 6T Right/Left Alternating
Utkatasana 6T
Sukhasana Rest Rest 6 Breaths
Main Posture
Paschimottanasana 6T
Counter Postures
Shavasana Rest 6 B
Urdhva Prasrita Padasana 6T
Dwipadapeetam 6T
Apanasana 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.
Shavasana
~ Sheetali Pranayama
- Sit in vajrasana withyour back straight and your eyes preferably closed.
- Roll your tongue to form a hollow as shown in picture (1).
- Start with your chin down. Start to inhale through the hole made by the tongue.
- As you inhale raise your chin (2).
- 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 (3)
- Repeat for 12 breaths (One inhale and one exhale = 1 breath).
- Relax for a few moments.
~ Prithvi Mudra
- 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.
~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, 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'
