Nithya Yoga - The Ultimate Practice for Mind, Body and Being

Vishuddhi 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 Sarvangasana

Preparatory Postures

Parivrtta Trikonasana 6T Right/Left Alternating

Utkatasana 6T

Dwipadapeetam 6T

Main Posture

Viparita Karani 6 - 12B

Viparita Karani with wall support 6 - 12B

Sarvangasana and Halasana (Intermediate / Advanced Option) 6- 12B

Counter Postures

Ardha Pawanmuktasana 6T Right Leg/ 6T Left Leg

Shavasana Rest 6B

Adho Mukha Svanasana Sequence 6T

Dynamic Vajrasana 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

~ Ujjayi Pranayama (throat breathing)

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

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.

~ Shankh Mudra

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 (1).

Now, touch the right thumb to the middle finger of your left hand (2).

Remember to keep the four fingers of the left hand together.

Bring your hands towards your throat region (3).

Keep your awareness on the vishuddhi chakra.

Figure 1: Shankh Mudra stages (1), (2), (3)

~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 to resonate with you.