At Home Yoga Practices
Here are a few sadhanas for you to practice at home, to go into that space within where Inner peace awaits you.
*Ujjayi Pranayama (victorious breathe control) Calms the nerveous system, experience inner peace and better sleep.
1. Begin either seated in a comfortable meditive posistion (you may want a blanket under your sit bones), in a chair with your feet flat on the floor, or lying down. Shoulders relaxed and spine elongated.
2. Bring your awarness to your breath, and begin deeping your inhalation and exhalation.
3. Allow the thoughts of the mind to just come and go. Just listen to the sound of your breathe.
4. Begin to bring awareness to each part of your body from the crown of your head to your toes, and voluntarily relax each muscle as you move down the body.
5. Begin Ujjayi Pranayama by bringing your awareness to your throat and gently narrow the throat passage, inhaling and exhaling throught the throat. Keep the neck and face relaxed.
6. It will sound similar to the ocean. Just listen to your breath.
7. You may continue Ujjayi breath for 5-15 min. or until you feel it is complete.
8. You may also want to add a mantra to the practice. So' Ham is the most suited since it is most naturally heard in the breath. So' on the inhale, Ham on the exhale. "I am That, That I am"
9. Continue the mantra and Ujjayi breath as you meditate.
~Aum Shanti Shanti Shanti (Om peace peace peace)
* Trataka~ fixed gazing. Trataka is a meditational practice used to bring you into a one-pointed focus.
1. You can gaze at the tip of your nose and then draw your eyes up to the center of your brow.
2. You can gaze at the tip of a candle, placing the candle about 12 inches away from you.
3. Surya Trataka is a powerful form of fixed gazing on the sun right before the sun rises or just as the sun is about to fall below the horizon. When the sun is a serene orangish/reddish color. This is said to energize you, make your skin glow, and increase you overall wellbeing.
4. Another way to practice trataka is to focus on a yantra or mandala or a picture of your chosen deity.
Note: If your eyes become tired close them and countinue to meditate and then open them again when ready. Do NOT strain your eyes!