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This Vedic mantra has been the traditional opening to many lineages of practices. It brings the energy of a group together. On an individual level it brings an inner har-mony and balance, as every cell begins to share the same vibration. This mantra also offers respect to what has been learned and practiced, which essentially has been a sharing across cultures and generations.

Classical Yoga Practice GuidePractice with Awareness 1

Pranayama & Meditationbuild a daily sitting & breath meditative practice

with Paul Dallaghan

May both of us together be protected.May both of us together be nourished.

May we work together with great energy.May our study together be brilliant and effective.

May we not hate or dispute with each other.Om, Peace, Peace, Peace.

saha nāvavatu |saha nau bhunaktu |

saha vīryam karavāvahai |tejasvi nāvadhītamastu

mā vidvisāvahai ||om śāntih śāntih śāntih ||

PRACTICE

Breathwork to Prāṇāyāma: Tips to Aid Your Practice

1. How to Sit: Feel like you are standing on your sitbones If your hips are tight sit up on a support Cross your legs in any comfortable way Place cushions under your knees to release the upper leg Do not let your lower back collapse or lean too far forward Feel your ribcage lift upright above your sitbones, drawn in below your navel Examine the maximum length on the side of the body from hip to rib Try to maintain this while sitting in practice When it becomes uncomfortable lie down

2.Exhale should be double the Inhale Typically this is indicated by the ratio 1:2 (or sometimes seen as 1:0:2) In the beginning you can start with 1:1, progress to 1:1.5 As you continue practice the exhale should always be double

3. Eyes – Best to keep closed, if open then keep downcast

4. Mouth – Keep lips closed but mouth free inside, tongue relaxed

5. Bandha – This is pelvic muscular support, engage during the breath process

6. Heart – Keep lifted and open as you sit and work with the breath

7. Shoulders – Keep relaxed, notice any tension you are holding

8. Blocked nostril – Place a cushion firmly under the opposite arm pit and breathe

9. Rest – If you feel fatigued lie down between different techniques

10. Breath capacity – Respect your level and do not force beyond it

11. Feeling challenged – Stop, resume natural breathing, even lie down

12. Breathlessness – This means you are pushing yourself, stop, reduce the count

13. How to count – Keep track of rounds on your fingers, and the length of breath mentally

14. Feel the breath, like you are drinking it in – get absorbed in it and forget time

The techniques and philosophy of yoga have been part of a cultural tradition for thousands of years. Though these practices are known to affect many aspects of our physiology and psychology, the techniques themselves have endured due to a cultural nurturing and transmission. The value of a tradition is in its ability to stand the test of time and benefit multiple generations while being continuously reinterpreted, understood in greater detail, passed on through the medium of teaching and practicing.

The practices outlined here are part of this yogi tradition. As I am able to pass on the teachings I have learned directly from Sri O.P. Tiwari, who learned these practices from Swami Kuvalayananda, who in turn learned from Madhavadasji. This lineage (parampara) honors the teachings that extend well beyond each individual of the tradi-tion. May the teachings continue to be well understood and then taught to others well into the future. Practice will ensure that.

Paramahansa Madavadas Swami Kuvalayananda Sri O.P.Tiwari

PREPARATIONS

PreparationsIf time, all can be done. Otherwise follow the selections on the back cover. Some can be done at different times either to relax or release tension. Some are best only in the morning on an empty stomach.

Lie on Your BackFocus on your navelInhale, belly at navel should rise fullyExhale, that relaxes to a free and empty feeling

Lie on Your StomachFull, deep inhale and the body rises upRelease on the exhale and the body sinks

Uḍḍīyāna Bandha KriyāFive steps:1. Exhale fully, keep breath out2. Relax abdomen and pelvic floor3. Lift diaphragm up and back4. Relax diaphragm5. Inhale

NauliKeep Uḍḍīyāna BandhaAdd on central rectus isolationWhen this is clear then start to churn

Agni SāraFive steps:1. Exhale fully, keep breath out2. Draw back below navel to maximum3. Flick navel forward and expand fully4. Repeat 2 + 3 a few times then relax5. Inhale

Siṁha MudrāCross one ankle over the otherSit on heel, pelvic floor activeTake a big inhaleExhale – stick tongue out, eyeballs look up, fingers spreadExhale should be long and complete

Jīvha BandhaDraw tongue up to hard palateFeel the suction and lengthening of the tendon of the tongue Hold for 10 to 15 secondsBreath is normalUpon release it pops

Brahma MudrāSlowly turn head to the left, eyes followCome back to center and slowly turn head to the right, eyes followCome back to center, take head up, eyes look downCome back to center, let the head come all the way down, eyes look upCome back to centerDo this smoothly and slowly -- one round is one minute

Simple Breathing – Develop Your BreathThe optimal breath for yogic practices, both āsana and prāṇāyāma, involves control over the pelvic floor and lower abdomen. It takes time to develop. Your āsana practice should focus on it and you can also sit and follow the following techniques. In a nutshell, below your navel is firm and supportive, both to your posture (spine) and the breath (freedom of diaphragm). The internal pressure is optimally managed.

The INHALE is a combination of these three things: 1 + 2 + 31. Slight movement forward of upper abdomen (20%)2. Side ribs move out laterally stretching the abdomen (30%)3. The muscles in the chest contract to involve the full chest (50%)All this is done with your lower abdomen and pelvic floor under control.

To help you develop this practice, 1 and 2 above, lying on back and stomach, are very beneficial. You can also sit upright and place your hands separately for a few breaths each.

The EXHALE is in two parts: 1. Relax all of the muscles used in the inhale and let the breath flow out 2. To complete the exhale allow your lower abdomen to draw back emptying out

Sit for a few minutes, placing hands, and practice both inhales and exhales. This blueprint to breathing is applied in all the pranayamas and it is worked with during āsana.

Advanced Preparations to Prāṇāyāma

One hand on upper abdomen, other hand on heart, feel both fill

Move hands to upper side ribs and feel chest lateral expansion

Move hands down to lower side ribs and feel ribs expand sideways

Place hands on either side from rib to midline and feel all 3 move-ments

Touch fingers to lower abdomen and thumb to upper abdomen, feel the support at the finger tips while you feel the movement at the thumb on an inhale

TECHNIQUES

BhrāmarīVery helpful to calm and quiet the mindInhale through BOTH nostrils as beforeExhale creating vibration hummm in nasal cavity MMMM soundThis is one round, continue for stated number of rounds

KapālabhātiTwo things are key: First, PUMP from below the navel. Second, let the abdomen fully RELAX as soon as you pump.Start slow, with small pumps. Ensure it is your lower abdomen initiating the action. It is very easy for your upper abdomen to be engaged and for tension to increase.1. Relax your lower and upper abdomen, breath is minimal2. Flick (pump) your lower abdomen in (anus contracts)3. Again release your entire abdomen (anus will soften)4. Again flick below navel, again relax5. Continue, each pump being a breathTry to get 10 pumps in a round. When correct grow to 20, 30. When proficient get to 50. Continued growth will take you to 100, then 120 in a minute. Do NOT rush this. Everything will come in time.

Nāḍī Śodana – Alternate Nostril BreathingFollow the guidelines of how to breathe in Simple Breathing – Develop Your BreathFold back index and middle fingersUse thumb and ring finger to alternate nostril closure and opening1. Exhale fully out both nostrils2. Close right nostril with thumb, inhale in left (4 seconds)3. Close both for a moment then open right and exhale (8 seconds)4. At end of exhale a momentary pause then inhale right (4 seconds)5. Close both for a moment then open left and exhale (8 seconds)This is one round. Continue for stated number of rounds.Exhale must be double inhale. Find a count that is appropriate for you.

Ujjāyī PrāṇāyāmaFollow the guidelines of how to breathe Inhale BOTH nostrilsExhale LEFT nostril for double the inhaleControl the breath at the throat, this gives a soft soundThis is one round. Continue for stated number of rounds.

Sūrya BhedanaFollow the guidelines of how to breathe Inhale RIGHT nostrilExhale LEFT nostril for double the inhaleThis is one round. Continue for stated number of rounds.

Candra BhedanaOpposite of Surya – Inhale LEFT, Exhale RIGHT for double

SītkārīIf you cannot curl your tongue then do this instead of Śītalī Inhale through TEETH onto TONGUEExhale out BOTH nostrils for double the inhale

ŚītalīFollow the guidelines of how to breathe Inhale through curled TONGUEExhale out BOTH nostrils for double the inhaleThis is one round. Continue for stated number of rounds.

Prāṇāyāma Techniques

Advanced PrāṇāyāmaBhastrikā: Only to be taught directly by the teacher

Mūrcchā: Only if needed and if guided by the teacherPlāvinī: Not really recommended or needed

CONTEMPLATION

Morning ContemplationThis is a contemplation that should help you open your heart energy, the working of the right brain. It sets the foundation for the growth of compassion, empathy, generosity, kindness and clarity within. You could spend one-minute on each to open your day silently, three personal minutes. Or you could go deeper with it, devoting 10 minutes to each part, thereby having a 30-minute seated contemplative-meditation practice. Either way, if you do it every day you will feel it in your life.

1. Gratitude Offer thanks every day, not just by mere words but from your heart. To help you access this, ask yourself, “Do I appreciate all that is in my life – those close to me, the opportunities I have, even the challenges which ultimately cause me to grow? Do I value all of this?”

2. Forgiveness Part One: Ask for forgiveness. This is the same as saying you are sorry. Say mentally, “I am sorry; forgive me.” There may be specific instances that come up or not. Do know that you cannot recall all you have done and many times you are not even aware that something has affected others. Say, “I have been selfish, hurtful, unkind, and for this I am sorry, sorry, sorry.” Mean it from your heart. Part Two: Offer forgiveness. Both aspects here are very healing. This is all about letting go: say and mean “I forgive you”. Clear the space between you and the other. They may have been in error and do not deserve your closeness again but you can let go of holding on to it, which is good for you and them. Understanding leads to forgiveness. TO understand the nature of people, my own true, that no one can ever really hurt me. To be able to dissect it with understanding removes its binding effect. You know you are free and have forgiven when their name comes up again and you have no adverse (physiological) reaction.

3. Guidance Ask for help from deep within: “Help me please, guide me, give me clarity of mind so I can see what I am doing, inner strength to carry through. Please help me.” If you are facing a challenge in your life right now then ask quietly for help. When you ask it comes, just like when a child asks its parent for help and the parent lovingly obliges.

These contemplations need to be spoken from the heart. They do not require a thought of or belief in God, rather a sincere look within and true words. Then they are sent to the universal energy, to every one of your cells, to any higher support. Just be sincere.

Continued SittingIf you have time continue to sit for another 3-15 minutes. Let your breath slow down to a naturally low level. Do not try to breathe, just let it happen on its own. Watch this process. Watch it from the area between pubic bone and navel. Keep your mind there and “look” into the origin of the breath. When your mind wanders, notice it, catch it, bring it back to this observation at this point on the breath. Just be.

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Breath to Prāṇāyāma Practice Options

Minimal Short (10-15 mins) Sit: gratitude-forgiveness-guidance 3 x Uḍḍīyāna Bandha Kriyā 3 x Kapālabhāti 12 x Ujjāyī Prāṇāyāma

Optimal Short (20 mins) Sit: gratitude-forgiveness-guidance 3 x Uḍḍīyāna Bandha Kriyā 2 x Agni Sāra 3 x Kapālabhāti 12 x Ujjāyī Prāṇāyāma 12 x Śītalī

Medium Basic (30 mins) Sit: gratitude-forgiveness-guidance 5 x Uḍḍīyāna Bandha Kriyā 3 x Agni Sāra 3 x Siṁha Mudrā 3 x Kapālabhāti 15 x Ujjāyī Prāṇāyāma 15 x Śītalī 10 x Bhrāmarī or Oṁs

Medium Progressive (30 mins) Sit: gratitude-forgiveness-guidance 5 x Uḍḍīyāna Bandha and Nauli 3 x Agni Sāra 3 x Siṁha Mudrā 4 x Kapālabhāti 10 x Nāḍī Śodana 10 x Sūrya Bhedana 10 x Śītalī 10 x Bhrāmarī or Oṁs

Advancing (40 mins) Sit: gratitude-forgiveness-guidance Plus 5 mins of breath-focused sitting 5 x Uḍḍīyāna Bandha and Nauli 3 x Agni Sāra 3 x Siṁha Mudrā 3 x Jivha Bandha 5 x Kapālabhāti 10 x Nāḍī Śodana 12 x Sūrya Bhedana 12 x Śītalī 10 x Bhrāmarī or Oṁs

Established (45-60 mins) Plus 5 mins of breath-focused sitting 5 x Uḍḍīyāna Bandha and Nauli 3-5 x Agni Sāra 3 x Siṁha Mudrā 3 x Jivha Bandha 5 x Kapālabhāti 10 x Nāḍī Śodana 2 x Kapālabhāti 15 x Sūrya Bhedana 15 x Śītalī 12 x Ujjāyī Prāṇāyāma 10 x Bhrāmarī or Oṁs Plus 10 mins of breath-focused sitting

Take good rest at the end of practice and enjoy your day

Evening Prāṇāyāma-Meditative Practice 15 x Śītalī 10 x Ujjāyī Prāṇāyāma 10 x Bhrāmarī If more time do Trātak, chant 10 x Bhrāmarī or Oṁs

- Commit to a regular routine- Try to do something every day- Ideally stick to your committed time

- When time is short then switch to one of the shorter approaches- Breath retention (kumbhaka) as per teacher’s advice only- Enjoy the time you make for yourself through practice every day