January Monthly Theme: Meditation

Meditation is the art of watching your mind think. According to the science of meditation, the mind is considered the instrument that the Self uses for perception. The mind has four functions or aspects. The lower mind is called, manas. It is the part which collects data. To utilize this information intelligently, two other functions of the mind come into operation. The first is the ahamkara, or sense of I-ness. For example the sensory mind can see a flower, but it is the I-ness that says, “I see a flower.” When information is presented to the mind, a decision, judgment, or discriminative ability is necessary and this is called the power of the intellect, or the buddhi. The fourth function of the mind is the memory bank, which stores all past experiences. This is called the chitta. Beyond the mind and mental functioning lies the inner or higher field of consciousness called the “SELF”. This is observed through the practice of meditation.

According to the yoga sutras, our pain and suffering is created by the misperception that we are separate from nature. The realization that we aren’t separate may be experienced spontaneously, without effort. However, most of us need guidance. Patanjali’s eight limbed system provides us with the framework we need.

Just as there are numerous styles of hatha yoga, so there are many ways to meditate. Remember while practicing any meditation technique that thoughts are not a problem to you, the meditator. You can just watch them and know they are waves of perception that arise, stay, and then pass. The Pure Consciousness/SELF is always present and each wave is just a modification of that. Some techniques include:

1. Repeat a mantra to yourself: use a sound or phrase as a point of focus.
2. Chanting: an extension of mantra with pitch and sound
3. Use of Imagery or visualization.
4. Gazing; such as candle gazing or tratak
5. Breathing: using the breath as a point of focus
6. Physical Sensations: watching your physical sensations

Overall, research has confirmed that profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and the involuntary processes of the body. When the mind calms down in meditation, EEG shows waves that are smoother and slower and categorizes them as alpha waves. As meditation deepens brain activity decreases, and the waves are then classified as theta waves. In the end, meditation may be rewiring brains to reduce stress. Studies have shown decreased perspiration and slower rate of respiration accompanied by a decrease of metabolic wastes in the bloodstream, lower blood pressure and an enhanced immune system among meditators. Furthermore, research shows a decrease in stress, anxiety, and a greater sense of inner peace.

December Monthly Theme: Pranayama

The September theme of the month is the 4^th Limb of Patanjali’s Ashtanga Yoga—Pranayama.

Prana is the vital force that animates the body, enlivening it with motion, intelligence, radiance, transformation and artistry. Though closely associated with the air we breathe in, Prana is subtler than air. Rather, air is the medium through which we absorb Prana into our being. This Prana is introduced into our being through breath, and upon entering our being it courses through invisible channels called nadis ( a concept similar to the Chinese meridians), that crisscross our being. The science of Yoga informs us that we human beings possess 72,000 nadis.

Pranayama is the science of breath control. Breath is intricately connected to the mind and emotions. When one is calm the breath is deep and slow. When one is tense, anxious, angry or fearful the breath is either, held, irregular, short or difficult. Therefore by changing your breathing pattern you can regulate your emotions and feel calm. Careful regulation of Prana, through a series of spiritually determined and scientifically validated sequences of inhalation, exhalation, and retention, maximizes Prana absorption, retention and application in healing the body and mind.

Some of the Pranyama techniques outlined in The Hatha Yoga Pradipika that you can expect to do this month are: Kappalabhat (shining forehead), Nadi Shodana (alternate nostril breathing), Ujjayi (victory breath), Surya Bhedana (sun piercing), Chandra Bhedana (moon piercing), Sitali (cooling), and Bhramari (black bee.)

November Monthly Theme: Gunas

In Samkhya philosophy there are three major guṇas which serve as the fundamental operating principles or "tendencies" of prakrti (universal nature) which are called: sattva guṇa, and rajas guṇa, tamas guṇa. The three primary gunas are generally accepted to be associated with creation (satva), preservation (rajas), and destruction (tamas). The entire creation and its process of evolution is carried out by these three major gunas.

All material nature is made up the interplay of three energies or "gunas". Part of the work of yoga is to go beyond the limitation of seeing life as forms and concepts, and to see the underlying qualities of things. The gunas are a great map for navigating your way through life. When you can recognize which of these energies is at play in your life, it makes it so much easier to bring about a state of balance.

Sattva:

Sattva is a calm, peaceful and clear energy. The Sanskrit word is based on the principle "Sat" or "being, as it should be, perfect."

People that are Sattvic are calm, centered, compassionate and unselfish.

Food that is Sattvic is nourishing & easy to digest. Cereals, Fresh Fruit, Pure Water, Veggies, Milk, Yogurt

Rajas:

Generally: is a passionate, frenetic, creative, tumultuous energy.

People that are rajasic are full of desire, thirsting for worldly enjoyment, and even at more extreme ends of the scale, fueled by competition and ambitiousness. The Sanskrit root means "impure". It is also related to the root rakta, "redness". And raga, "passion." If you think of living in a bright red room or a woman wearing a red dress, you can feel the energy of Rajas.

Food that is Rajasic is quite stimulating (often times over stimulating). Eg: spicy, sour, acid foods like coffee, hot peppers, onions and so on. If you find yourself eating really quickly too, this too can be rajasic. If you have ever been to a big smorgasbord and eaten way too many combinations of food, you would have belly will be feeling the effect of Rajas Guna

Tamas:

Tamas is dull, insensible, gloomy and dark energy. The Sanskrit word literally means "darkness, dark-blue, black"

People that are tamasic are gloomy, sluggish, dull and blinded by greed. Sometimes people who are tamasic can be characterized as lazy and slothful. If you spend the night drinking tequila in Margaritaville, the next morning you will find yourself deep in the heart of Tamasicville On the darker end of the tamasic scale, they can be unconscious of the needs others, dark and destructive.

Food: that is Tamasic is stale, under or over ripe. Heavy meats. Canned, reheated or fermented foods. Eating too much is Tamasic.

October Monthly Theme: Bandhas

Bandhas are interior body locks used in yoga. There are three bandhas - Mula Bandha, Uddiyana Bandha and Jhalandara Bandha. Each bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock.

Root lock or Mula Bandha: The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don’t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping.

Abdominal lock or Uddiyana Bandha: The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale.

Uddiyana bandha tones, massages and cleans the abdominal organs. If you are familiar with mula bandha, you will see that the drawing up of the pelvic floor naturally leads into the drawing up of the abdomen. This is how the bandhas work together.

Throat lock or Jhalandara Bandha: The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. To practice in conjunction with the other two bandhas, first draw the pelvic floor upwards, engaging mula bandha. This leads to the abdomen drawing in and up under the ribcage (uddiyana bandha). Finally, the chin drops to the chest and draws back into jhalandara bandha. When practiced together, the three locks are known as Maha Bandha, the great lock.

September Monthly Theme: The Koshas

A Kosha usually rendered "sheath", is one of five coverings of the Atman, or Self according to Vedantic philosophy. They are often visualised like the layers of an onion. Belling states:

According to the Kosha system in Yogic philosophy, the nature of being human encompasses physical and psychological aspects that function as one holistic system. The Kosha system refers to these different aspects as layers of subjective experience. Layers range from the dense physical body to the more subtle levels of emotions, mind and spirit. Psychology refers to the emotional, mental and spiritual aspects of our being. Together, all aspects make up our subjective experience of being alive.

Annamaya Kosha

This is the sheath of the physical self, named from the fact that it is nourished by food. Living through this layer man identifies himself with a mass of skin, flesh, fat, bones, and filth, while the man of discrimination knows his own self, the only reality that there is, as distinct from the body.

Pranamaya Kosha

Pranamaya means composed of prana, the vital principle, the force that vitalizes and holds together the body and the mind. It pervades the whole organism, its physical manifestation is the breath. As long as this vital principle exists in the organisms, life continues. Coupled with the five organs of action it forms the vital sheath. In the Vivekachoodamani it is a modification of vayu or air, it enters into and comes out of the body.

Manomaya Kosha

Manomaya means composed of manas or mind. The mind (manas) along with the five sensory organs is said to constitute the manomaya kosa. The manomaya kosa, or “mind-sheath” is said more truly to approximate to personhood than annamaya kosa and pranamaya kosha. It is the cause of diversity, of I and mine. Sankara likens it to clouds that are brought in by the wind and again driven away by the same agency. Similarly, man’s bondage is caused by the mind, and liberation, too, is caused by that alone.

Vijnanamaya Kosha

Vijnanamaya means composed of vijnana, or intellect, the faculty which discriminates, determines or wills. Chattampi Swamikal defines vijnanamaya as the combination of intellect and the five sense organs. It is the sheath composed of more intellection, associated with the organs of perception. Sankara holds that the buddhi, with its modifications and the organs of knowledge, form the cause of man’s transmigration. This knowledge sheath, which seems to be followed by a reflection of the power of the cit, is a modification of prakrti. It is endowed with the function of knowledge and identifies itself with the body, organs etc.

This knowledge sheath cannot be the supreme self for the following reasons;

• It is subject to change.
• It is insentient.
• It is a limited thing.
• It is not constantly present.

Anandamaya Kosha

Anandamaya means composed of ananda, or bliss. In the Upanishads the sheath is known also as the causal body. In deep sleep, when the mind and senses cease functioning, it still stands between the finite world and the self. Anandamaya, or that which is composed of Supreme bliss, is regarded as the innermost of all. The bliss sheath normally has its fullest play during deep sleep: while in the dreaming and wakeful states, it has only a partial manifestation. The blissful sheath (anandamaya kosha) is a reflection of the Atman which is bliss absolute.

August Monthly Theme: The Guru

The August Montly Theme is the idea of Guru or that which takes you from Darkness into the Light!

The Guru – Excerpt from Chapter 5, Jivamukti Yoga

"Gu" means ignorance; that which obscures Truth. "Ru" means that which removes. The Guru is the agent that removes ignorance, so that the Truth is revealed.

The aim of yoga is to realize that we are all connected. We share one heart, one consciousness, and one Divine Source. Yoga's method is to provide us with experiences that help us grasp this. To realize that we are all connected, it is helpful to connect to one other person. In the yogic tradition this connection is experienced through a relationship with a guru, a teacher who facilitates the awakening of unitive consciousness. By acknowledging a guru, you connect to those who have trod the path before you. In doing so, humility dawns and awakening is possible. The concept of guru is difficult for most Westerners to accept, because we like to think we are in charge. But the truth is that the predominant powers in our society control most people's lives. Big corporations and the advertising agencies that work for them decide what people think about and shape our society's values. Methods to gain genuine control over our lives are not taught in our schools; instead, working for material gain is emphasized. Most of us are at the mercy of our emotions, and when we can't handle them we use alcohol or other drugs, TV, shopping, eating, or sex to make ourselves feel happier. The idea that lasting happiness can be found inside, without having to buy, smoke, eat, watch or drink anything is foreign to us. We may need a translator. The guru is the translator.

Gurus do not necessarily have to be Indian, or enlightened. They may be married or not. They may have regular jobs and not head an ashram. A guru is a teacher who imparts to you insights or revelations about Yoga. A guru may also give you a method to practice so that you may realize for yourself the truth of those revelations.

For someone to be your guru you must acknowledge him or her as such. A guru may not proclaim to you "I am your guru." That is for the student to proclaim. Once that acknowledgment and appreciation dawns, learning accelerates. Gurus do not require, as some in the West mistakenly believe, that blood oaths be taken or that all worldly possessions be turned over.

You will be taught according to your capacity to learn. So to find a guru become the perfect disciple. Become irresistible to the guru by becoming empty. When you come before a teacher set aside "I know", so that you can be taught. If you are already filled up with knowledge, like a cup full of tea, and your teacher attempts to pour new tea into your cup, you will just overflow and no benefit will be obtained.

In this tradition knowledge passes from guru to disciple in a continuous, uninterrupted flow. The relationship of guru and student must have a particularly pure quality for the transmission to take place. Respect and love for the teacher must be understood as the same as respect and love for the Divine. This can be challenging, especially for westerners.

The guru tradition is based on humility and appreciation. The respect a student gives a teacher is not for the teacher's benefit; it benefits the student to acknowledge and bow to another because this opens the connection to the Self within the student. It may help to think of the Guru as a force rather than a person.

Remember "guru" is spelled: "Gee-you-are-you"!

July Monthly Theme: Karma and Samskara

The concept of Karma and Samskara is from Jivamukti Yoga, by David Life and Sharon Gannon, they state:

This essence of Karma Yoga is selfless service. This practical method for reducing suffering in the world is the foundation of all yoga practice. When we are suffering from self-pity and loneliness, a surefire cure is to care more for others and the reduction of their suffering. When we shift our thoughts away from our own suffering, it diminishes.

Whatever yoga practice you undertake, make it Karma Yoga by devoting the fruits of your practice to God, as Patanjali suggests in the Yoga Sutras: Ishvara-pranidhand-va. Karma Yoga should not be confused with the law of karma, which is that every action causes infinite effects. The law of karma is the law of cause and effect. Karma Yoga, on the other hand, is a method for ensuring that the actions we take cause good karmic effects.

The law of karma is a universal doctrine, operating as surely as the law of gravity. You can observe it in the natural world, if you care to look. If you plant a seed in the ground, the karma of the seed is to grow. If you throw something up in the air, the karmic result is for it to come down.

Karma means action. It comes from the Sanskrit root kr, which means to act. It encompasses all movement, of the mind as well as the body. These movements can be conscious or unconscious; regardless, the karmic result is still ours.

The word karma is also used to refer to the accumulated results of past actions, present actions, and actions we will perform in the future. The karmas of the past, present, and future are of three types:

Sanchitta: This is accumulated past actions or karmas waiting to come to fruition. Sanchitta is the storehouse of every action you have ever done, in all the lifetimes you have ever lived. These are all of the unresolved past actions waiting to reach resolution.

Parabda: This is the present action: what you are doing now, in this lifetime and its result. You have taken from the storehouse, sanchitta karma, a certain amount of unresolved desires and ambition, and will try to 'work them out' in your present lifetime.

Agami: Future actions that result from your present actions are called agami karma. As you attempt to resolve past karma, you unavoidably create new karmas that you may or may not be able to resolve in your present life. If you don't resolve them now, they will go into the storehouse to be resolved in a future life.

Every action creates a groove in the subtle atmosphere called a samskara. Samskaras represent your unfulfilled desires and ambitions, etched onto your soul by your actions. These must be fulfilled at some time, in this life or in another. All karma results from ignorance of the true Self. Let's say you smoke a cigarette for the first time. You want to know what it tastes like, so you take a puff. You like it and say, "Oh, I'll take another," and soon you are tied to the cigarette. What is fascinating is that it is not the cigarette that makes you feel good; it is the fact that as you take a puff, you have no other desire for that moment. In that moment you experience your real Self, which is happiness, freedom from desire. But you mistakenly associate that happiness with the cigarette, not the Self, which is the true source of happiness. Instead of going to the Self directly, you go to the cigarette. You are bound in the karmic cycle of action and the resulting attachment.

The only way to be freed from having to resolve every desire is for the soul to realize the Self. Through enlightenment, no karmas can bind you. You are unbound, liberated. When an action is selfless, it leads to future good karma and eventually to liberation. As yogis seeking liberation, therefore, we strive to perfect our actions. Most actions are preceded by a thought. To perfect an action, therefore, we must first perfect our thoughts. What is a perfect thought? A perfect thought is one devoid of selfish motive, free of anger, greed, hate, jealousy, and so on.

Most of us believe we can think any thought we like and be free of consequence, as long as we don't act on it. Yet how many times have you had something on your mind and a friend has looked at you and asked, "What's bothering you?" Our thoughts affect others and bear karmic consequences for ourselves. Our thoughts are significant even at the time of death, when a thought can propel us into the next lifetime- for better or for worse. Thought leads to action. The same action can be undertaken with a selfish intention or a selfless intention. The act of sexual intercourse is a good example. When intended to control, manipulate, harm, or humiliate another person, it is called rape and is considered a crime. When it is motivated by the intention to love, honor, or uplift another, it is called making love.

The intention behind any action is always more important than the action itself. The intention contains the seed of the action's results. If you perform a good action but you have a negative intention, you will receive negative karma from that action.

June Monthly Theme: Klesas

The April theme of the month highlights the Klesas, or the obstacles that get in the way of us reaching Samadhi, or enlightenment. The idea is to minimize the five Klesas. They are with us always but we want to weaken them.

The Five Klesas are:

avidya—ignorance or better yet… lack of awareness

asmita—the feeling of individuality which limits a person and distinguishes him from a group and which may be physical, mental, intellectual or emotional: EGO

raga—attachment or passion

dvesa—aversion or repulsion

abhinivesa—love or thirst for life, the instinctive clinging to life and bodily enjoyment and fear that one may be cut off from all by death.

May Monthly Theme: Chakra System

Anodea Judith, author of Eastern Body, Western Mind, says:

A chakra is a center of activity that receives, assimilates, and expresses life force energy. The word chakra literally translates as wheel or disk and refers to a spinning sphere of bioenergetic activity emanating from the major nerve ganglia branching forward from the spinal column. There are six of these wheels stacked in a column of energy that spans from the base of the spine to the middle of the forehead. And the seventh which is beyond the physical region. It is the six major chakras that correlate with basic states of consciousness.

Chakras are commonly described, as above, as energy centers in the spine located at major branchings of the human nervous system, beginning at the base of the spinal column and moving upward to the top of the skull. Chakras are considered to be a point or nexus of metaphysical and/or biophysical energy of the human body. Each chakra is also associated with a specific color, gem, and mantra/sound. Through asana practice, pranayama, meditation, chanting, massage techniques, and color therapy we are able to open the chakras and increase flow of energy up the sushumna (similar to the spinal column).

Sahasrara or the crown chakra is generally considered to be the chakra of consciousness. Its role may be envisioned somewhat similarly to that of the pituitary gland, which secretes hormones to communicate to the rest of the endocrine system and also connects to the central nervous system via the hypothalamus. The thalamus is thought to have a key role in the physical basis of consciousness. Symbolised by a lotus with one thousand petals, it is located on the crown of the head. Color Violet.

Ajna (along with Bindu, either or both are considered to correspond to the third eye) is linked to the pineal gland which may inform a model of its envisioning. Ajna is held as the chakra of time, awareness and of light. The pineal gland is a light sensitive gland that produces the hormone melatonin which regulates sleep and awakening. Symbolised by a lotus with two petals. Color Indigo.

Vishuddha (also Vishuddhi) or the throat chakra may be envisioned as relating to communication and growth, growth being a form of expression. This chakra is paralleled to the thyroid, a gland that is also in the throat and which produces thyroid hormone, responsible for growth and maturation. Symbolised by a lotus with sixteen petals. Color Blue.

Anahata or the heart chakra is related to complex emotion, compassion, love, equilibrium and well-being. It is related to the thymus, located in the chest. The thymus is an element of the immune system as well as being part of the endocrine system. It produces T cells responsible for fending off disease and may be adversely affected by stress. Symbolised by a lotus with twelve petals. Color Green.

Manipura or the solar plexus chakra is related to the transition from simple or base to complex emotion, energy, assimilation and digestion, and is held to correspond to the roles played by the pancreas and the outer adrenal glands, the adrenal cortex. These play a valuable role in digestion, the conversion of food matter into energy for the body. Symbolised by a lotus with ten petals. Color Yellow.

Swadhisthana or the sacral chakra is located in the sacrum (hence the name) and is related to base emotion, sexuality and creativity. This chakra is considered to correspond to the testicles or the ovaries that produce the various sex hormones involved in the reproductive cycle which may cause dramatic mood swings. Symbolized by a lotus with six petals. Color Orange.

Muladhara or the base or root chakra is related to instinct, security, survival and also to basic human potentiality. This centre is located in the region between the genitals and the anus. Although no endocrine organ is placed here, it is said to relate to the inner adrenal glands, the adrenal medulla, responsible for the fight and flight response when survival is under threat. In this region is located a muscle that controls ejaculation in the sexual act in the human male. A parallel is charted between the sperm cell and the ovum where the genetic code lies coiled and the kundalini. Symbolised by a lotus with four petals. Color Red.

April Monthly Theme: Ayurveda

Ayurveda, which literally means the knowledge and wisdom of life, is the traditional healing system of India. Often called the mother of all healing, it originated in India over 5000 years ago.

Ayurveda views health and disease as the end result of how we interact with the world, in terms of our beliefs, perceptions, thoughts, and feelings, which then ultimately determine our actions. Actions in harmony with our inner nature create health, while those dis-harmonious with our inner nature create disease. Ayurveda is the science of developing greater harmony with our environment through all of our senses.

Ayurveda assists the body in journeying back to optimal health by balancing the five elements in the body and mind through the use of herbs, diet, colors, aromas, lifestyle changes, yoga, and meditation along with other five sense therapies. The rejuvenative and cleansing therapies (Pancha Karma) described within help nourish our bodies while calming our minds from the stresses of modern daily life.

Your inner nature is called your constitution or prakruti, and is an individual blend of the three doshas, Vata, Pitta, and Kapha. Your unique balance of these three energies was determined at the moment of conception and is with you the rest of your life. It determines what is in harmony with your nature and what will cause you to become out of balance, sick, and diseased. Knowledge of your constitution is essential to developing optimal health. Your constitution determines how you react to various foods, colors, aromas, and general life habits.

Recently, Ayurveda has had a profound impact upon the world of health care. Popular books by Deepak Chopra, M.D., and others have called attention to the potential of this ancient healing system. Along with the potential to heal chronic diseases, Ayurveda promises to improve health and increase longevity.

Ayurveda is considered the healing side of Yoga. Likewise, Yoga is the spiritual side of Ayurveda. Both Ayurveda and Yoga strive to help a person re-connect to their true nature through direct experience. Together, they encompass a complete approach to the well being of the body, the mind, and the spirit.

March Monthly Theme: Bandhas

Bandhas are interior body locks used in yoga. There are three bandhas–Mula Bandha, Uddiyana Bandha and Jhalandara Bandha. Each bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock.

Root lock or Mula Bandha:

The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you don’t know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping.

Abdominal lock or Uddiyana Bandha:

The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale.

Uddiyana bandha tones, massages and cleans the abdominal organs. If you are familiar with mula bandha, you will see that the drawing up of the pelvic floor naturally leads into the drawing up of the abdomen. This is how the bandhas work together.

Throat lock or Jhalandara Bandha:

The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. To practice in conjunction with the other two bandhas, first draw the pelvic floor upwards, engaging mula bandha. This leads to the abdomen drawing in and up under the ribcage (uddiyana bandha). Finally, the chin drops to the chest and draws back into jhalandara bandha. When practiced together, the three locks are known as Maha Bandha, the great lock.

February Monthly Theme: Drishti

The increasing popularity and influence of the Ashtanga Vinyasa method of yoga, taught for more than 60 years by Sri K. Pattabhi Jois, have introduced drishti to thousands of practitioners. On a simple level, drishti technique uses a specific gazing direction for the eyes to control attention. In every asana in Ashtanga, students are taught to direct their gaze to one of nine specific points.

The full meaning of drishti isn't limited to its value in asana. In Sanskrit, drishti can also mean a vision, a point of view, or intelligence and wisdom. The use of drishti in asana serves both as a training technique and as a metaphor for focusing consciousness toward a vision of oneness.

When we get caught up in the outer appearance of things, our prana (vitality) flows out of us as we scan the stimulating sights. Allowing the eyes to wander creates distractions that lead us further away from yoga. To counteract these habits, control and focus of the attention are fundamental principles in yoga practice. When we control and direct the focus, first of the eyes and then of the attention, we are using the yogic technique called drishti.

January Monthly Theme: Om

According to the Mandukya Upanishad,"Om is the one eternal syllable of which all that exists is but the development. The past, the present, and the future are all included in this one sound, and all that exists beyond the three forms of time is also implied in it".

Om is not a word but rather an intonation, which, like music, transcends the barriers of age, race, culture and even species. It is made up of three Sanskrit letters, aa, au and ma which, when combined together, make the sound Aum or Om. It is believed to be the basic sound of the world and to contain all other sounds. It is a mantra or prayer in itself. If repeated with the correct intonation, it can resonate throughout the body so that the sound penetrates to the centre of one's being, the atman or soul.

There is harmony, peace and bliss in this simple but deeply philosophical sound. By vibrating the sacred syllable Om, the supreme combination of letters, if one thinks of the Ultimate Personality of Godhead and quits his body, he will certainly reach the highest state of "stateless" eternity, states the Bhagavad Gita.

Om" is the sound of a thoughtless state of mind—a present that is free from all tensions of life—the way to touch the depths of our real selves in its purest form.