A newsletter by SAVY International Inc. – An Island of Excellence in Yoga & Related Sciences

Top stories in this Newsletter

SAVY YOGA ONLINE

YOGA EDUCATION – YOGA TEACHER TRAINING

VEDIC MEDITATION

TRANQUILITY BREATH

MERRY CHRISTMAS, HAPPY HOLIDAYS & A VERY HAPPY NEW YEAR 2021 IN ADVANCE!

THANK YOU VERY MUCH FOR ANOTHER GREAT YEAR AT SAVY!

Year 2020 would have been a complete wash-out, but with your support, we’ve kept the Yoga going through online livestream classes. As a leading Yoga Studio in London, we are trusted with the health and wellbeing of our students and are committed to adopt the practices that offer the best protection for our community. The world is experiencing an unprecedented challenge due to the increasingly rapid transmission of COVID-19, now compounded with the addition of COVID-21, a mutant of COVID-19. As these are new viruses with unknown behavior, we are in uncharted seas and collective action to contain this challenge will see us through this unknown territory. In view of this, we have decided to keep all In-Person classes/ Sessions at SAVY’s Wortley Road Studio suspended till the situation improves.

Yoga is especially useful during tough situations like this. We already offer some wonderful programs for better physical & mental health; we’ll be announcing more useful programs very soon.

Meanwhile, please take good care of yourself and stay well. We eagerly look forward to practicing Yoga with you in Studio again. We’ll review the situation periodically and will keep you posted. Meanwhile, keep enjoying Yoga through our live-stream Yoga classes. Please let us know which program you want to join. Stay safe! We’re in this together. We wish you all the very best in coming days!

See you on the mat!

Namastey!

Thanks and Regards,

The SAVY Team

SAVYYOGAONLINE

SAVY stands for the best and the safest in the field of Yoga, Yoga Education, Yoga Therapy, Meditation, Yoga Research and related fields. In line with our promise of bringing the best in Yoga to you, we keep striving hard to bring newer and more useful Yoga programs to you. Practice real yoga under one of the most qualified and experienced faculty in the world! Registered Yoga Teachers/ instructors teach judgment-free yoga classes that span the skill-level gamut. SAVY Style of classical traditional Ashtanaga and Vinyasa yoga is a comprehensive system of personal development, encompassing the mind, body and spirit in the most wonderful and amazing way. SAVY Yoga is one of the most complete, healthful and safe yoga routines!

Click here to join Livestream Yoga Classes. 

YOGA EDUCATION – YOGA TEACHER TRAINING

To understand the rhythms and meanings of the outer world one has to master the dialects of the body and understand the neuro-physio-endocrinological science called Yoga. We guide prospective students of yoga in understanding the rhythms of the body and their meanings. It’s our mission to impart clear understanding of Yoga and to prepare capable teachers who can impart such clear and concise understanding to their students. 200 Hours, 500 Hours YTT’s, 800 Therapeutic Yoga Program & many more –  enrich your life with these trainings in Yoga and transform your life. Study in a supportive, relaxed environment that honors your life experience and your individuality, from the Yoga practitioners who know. Deepen your own practice and learn how to safely teach Yoga. At SAVY, even sky is not the limit to learning!

VEDIC MEDITATION

Vedic Meditation is an effortless technique. It’s a practice in becoming your ‘self’. It enables the body and mind to fall into a profoundly deep state of rest known to be the most effective antidote for stress and fatigue, activating the healing potential of your body. Its benefits will become apparent very quickly – students notice a reduction of stress and anxiety, a boost in energy and creativity, increased productivity and a de-cluttered and sharper mind. As tension and anxiety melt away, we are able to experience all the gifts the world gives us with an awareness of the present moment. Regular practice develops fuller brain potential, increases energy, health and vitality, and establishes a deep unwavering sense of who you truly are. Meditators experience mindfulness as a result of Vedic Meditation. learn this ancient technique and experience deep meditation to get well or for spiritual progress.

TRANQUILITY BREATH

Controlling your breath is a strong remedy against a wide range of sufferings. Tranquility Breath program is based on some extremely useful and medically proven breathing techniques, included in our DSBH (Dr Sahdev’s Breathe and Heal) Therapy program. These simple breathing techniques result in a very positive and deep effect on especially nervous and endocrine systems. Some of the benefits of these breathing techniques are: Better Body Immunity, Better resilience, Better Cognition, Stress reduction, More focus and mental clarity, Improved physical performance, Faster recovery from physical exertion, Better sleep, Enhanced creativity etc. People of every age and from all walks of life can receive the benefits of this breathing routine.

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AN ALL-CANADIAN BREATHING, MINDFULNESS AND MEDITATION PROGRAM

A part of Dr Sahdev’s ‘Breathe and Heal’ Therapy (DSBH Therapy)

Programs Designed By A Physician Trained in Modern Medicine & Yogic Sciences

EXPERIENCE THE TRUE HEALING POTENTIAL OF YOGA

START YOUR JOURNEY OF A POWERFUL TRANSFORMATION WITH JUST 5-MINUTE PRACTICE!

We are thrilled to offer workshops in Tranquility Breath^©, a simple Pranayama or Yogic breathing practice and an effective mindfulness and meditation technique in Yoga. The Pranayama techniques included in Tranquility Breath^© are incredibly simple to practice and offer profound benefits for physical as well as mental health, as documented scientifically. 

LEARN THIS INCREDIBLY SIMPLE & PROFOUNDLY BENEFICIAL TECHNIQUE TO BOOST YOUR HEALTH, REPROGRAM YOUR BRAIN, BETTER FOCUS, ENERGY, MOTIVATION AND MORE…!

CLICK HERE TO DOWNLOAD BROCHURE*

Breathing is central to life. Breathing is also a ‘beeja’, a key element in mindfulness and meditation. Thousands of years ago, Yogis noted the value of this divine Yogic knowledge to the functioning of the body and mind, and honed their skills to improve well-being as well as for spirituality, and transmitted their knowledge and experience to the next generations. They used these Yoga practices of breathing, mindfulness, meditation and more to survive under adverse conditions, including meditating in and under the snow in higher mountains for months in just a loin cloth. Yoga has been used therapeutically for thousands of years and there are many instances in history which stand witness to the fact.

Learning to consciously manipulate your breath trains your nervous system to synchronize with your immune system, hormonal system, and other physical and psychological detox systems.  You can literally activate your body’s innate healing responses just by breathing and strengthen body immunity. If you know how to use your breath you can make use of its full potential – just a few minutes a day can support your body in staying strong and resilient. 

Modern Science has been testing the Yogic concepts and teachings in more recent times, and has confirmed the usefulness of those notions multiple times. As Arthur C. Guyton, M.D., writes in “The Textbook on Medical Physiology”, “All chronic pain, suffering and diseases are caused by a lack of oxygen at the cell level.” Research has shown that breathing directly affects the levels of nor-adrenaline, a natural chemical messenger in the brain. This chemical messenger is released when we are challenged, curious, exercised, focused or emotionally aroused, and also acts like a brain fertilizer. So, the way we breathe directly affects the chemistry of our brains in a way that can enhance our attention and improve our brain health. Brain health affects every aspect of our health positively. Another study showed that levels of gamma-aminobutyric acid (GABA) increased after a trial of controlled breathing; GABA is important because of its anti-anxiety effects. Yet another study showed that lower levels of cytokines were found after Yogic breathing; these are linked to inflammation and stress. One study found an increase in Natural Killer (NK) cells after just 12 weeks of consistent practice; NK cells are the white blood cells that play a major role in fighting off viruses. 

Also, mindfulness increases cortical thickness, thus improving memory, other cerebral functions and conscious control over the body and mind, activates pineal gland and balances hormonal secretions of the pituitary gland, thus creating a better optimized milieu interiur, regulates tone of vagus nerve, the longest nerve in the body, the master controller of our immune cells, viscera, and stem cells, and creates a balance between Sympathetic Nervous System and Parasympathetic Nervous System. It optimizes body immunity and has an important role to play in rejuvenation and longevity. It helps release any negativity, trauma or stress in the subconscious mind. There is no cell or system in the body which is not positively influenced by these wonderful techniques.

Tranquility Breath^© balances the nervous system and brings order to the disordered emotional state. It improves the function of every single bodily system. A number of studies show that controlled breathing techniques are effective against multiple issues, including stress, anxiety, insomnia, trauma, arrhythmias and so on. These techniques influence both, physiological factors by stimulating the parasympathetic nervous system, and psychological factors by diverting attention from thoughts. Also, Yoga acts through afferent pathways to the higher centers. These techniques are safe and easy to use.

LEARN ACCURATE TECHNIQUES FOR BEST RESULTS

Tranquility Breath^© program will help you to deeply relax and more importantly support the re-balancing of your nervous system, whether you are a seasoned yogi, a wannabe, a newbie, or a yoga professional. 

Benefits

Tranquility Breath^© helps you become the best version of yourself. It makes you more mindful and aware. And you do that effortlessly. Studies on the same or similar breathing techniques have shown that it causes a decrease in cortisol, the stress hormone, improves mood through the production of oxytocin, dopamine, and serotonin (which help fight anxiety and depression), helps with better management and calming of emotions, helps in improving resilience, mental clarity, strategically distancing from problems to observe, letting go and increases alpha brain waves (improved concentration). Also, it increases the level of DHEA, a hormone that slows down the aging process, helps with the reduction of bad cholesterol and abdominal fat, decrease in hypertension and cardiovascular risk, better management of blood sugar levels and improvement of diabetes, better physical recovery after an effort or a shock, strengthening of the immune system, greater resistance to pain and improvement in asthma and lung capacity. Here is an indicative list of some of its benefits:

• Boosts Immunity
• Reduces stress
• Reduced anxiety
• Heightened Focus
• Less Mind Wandering
• Helpful in trauma, PTSD
• Better social coherenece
• Better blood glucose control
• Better blood pressure control
• Improved parasympathetic tone
• Enhances cardiovascular efficiency
• Improved heart rate variability (HRV)
• Address arrhythmias & avoid heart attack
• Significant improvement in cognitive function
• Improved brain functioning necessary for innovative thinking
• Better attention regulation and mental clarity
• Energizes and enhances concentration
• Enhances nervous system function
• Enhances digestive system function
• Better Heart-Brain Communication
• Better sympatho-vagal regulation
• Reduced inflammation
• Weight management
• Enhanced resilience
• Enhances sleep
• And more….

No previous experience is required to learn this technique.

Who should attend

Tranquility Breath^© is for anyone looking to have better cognitive function, heightened focus, decreased mind wandering, better intuition, reduce stress, decrease anxiety, improve sleep, enhance awareness and well-being, have better heart, brain, social, digestive or general health, reduce inflammation or any of the myriad of other benefits. A complete program in itself, it’s also a stepping stone to more advanced breathing, mindfulness and meditation practices. 

What to Expect

If you can breathe and can follow instructions, you can learn Tranquility Breath^©! It’s incredibly simple, but profoundly effective. 

Tranquility Breath^© is suitable for everyone and has no contra-indications whatsoever. Start with a simple practice and get deeper as your practice evolves. Regular practice will bring you all the benefits. Learn the routine, practice regularly at home and attend practice sessions regularly to stay on track.

What it includes

The program includes Tranquility Breath^© Introductory Session, Tranquility Breath^© Core Course and Tranquility Breath^© Practice Sessions. These sessions offer:

• guided instruction on breathing technique
• guided instruction on mindfulness
• body awareness routines
• instruction on how to apply mindfulness to daily life
• interactive group guidance, group process and peer support (in group sessions)
• daily assignments for home practice
• audio recordings for daily home practice sessions (incorporate these into your daily life after completing the workshop)
• a home practice manual

The SAVY Advantage

You get to learn the correct and effective techniques with one of the most qualified and experienced Yoga faculty in the world; the Faculty is headed by Dr Jitender K Sahdev, the first Yoga Oncologist^© (Cancer Care Yoga^© Specialist) in the world, an advanced certified Yoga Teacher, Yoga Therapist and Ayurveda Consultant. He has over four decades of experience in Yoga & Ayurveda and more than three decades of clinical experience in Modern Medicine in India. All this unique wealth of knowledge and experience in healing sciences has been utilized to design this wonderful and very effective program. 

Follow-Up

After completion of the training (Tranquility Breath^© Core Course + Tranquility Breath^© Practice Sessions), you should continue regular practice at home. Most of the clients notice change right from Day 1. Follow the program consistently and you should see improvement very soon. Please record all the progress, keep in touch through email/ phone calls and convey your progress to us. 

After completing the training, if you feel you need more guidance, you may sign up for more sessions.

On-Going support

On-going support through email (preferably) or telephone will be provided for one month from the date of the last practice session. After that, support is provided on demand.

Advanced Techniques

After you’ve practiced this technique for some time, you should sign up for more advanced techniques in breathing, mindfulness and meditation. We introduce you incrementally to more advanced techniques to help you experience progressively deeper levels as you evolve, so, you that you continue to grow and progress. 

Fast Track Program

To provide faster help in certain situations, we have put together a more intense Fast Track Program with some very effective advanced techniques. This can be tailored to individual needs and can facilitate expedited progress along a profound journey of discovery and development.

Personalized Mantra

Would you like to experience the power of beeja and other mantras for health and well-being? We can provide accurate mantras for you and provide guidance on how to use it properly. Please contact to get your individualized mantra. 

Tranquility Breath^© Retreat

A weekend retreat would give you an opportunity to practice this technique more profoundly and develop a deeper connection with yourself. We may also exchange information on some topics of interest like:

• stress physiology
• stress reactivity
• resistance
• how mindfulness changes our relationship to our thoughts, emotions, pain, and perceptions
• mindfulness versus autopilot
• mind–body connection
• mindful communication
• mindful eating
• and more.

Breathing Educator

If you have a genuine interest in helping and empowering people and want to provide your clients with simple and scientific techniques to take charge of their health and life, become a Breathing Educator after completing the Tranquility Breath^© program.

Credits for Professionals

Yoga and other professionals can sign up for the Credentials Module for Contact Hour Credits at the time of signing up for the workshop. Along with the required fee, you’ll be required to submit the practice sheet and a one page description of what you learned and how you will be incorporating what you learned into your life.

You’ll be issued a certificate for 3 CEU’s.

Important details of Tranquility Breath^©

• Location: In person at the Studio, or online (Private sessions)
• Format: An intensive 4-week training program that includes 4 weekly meetings. 
  • • Introductory Session – a one-hour session
    • Tranquility Breath^© Core Course on a scheduled date –  a two-hours session
    • Tranquility Breath^© Practice Sessions following the Core Course – two one-hour sessions

This program can also be fast-tracked in a 1-day workshop.

Participants are asked to practice the routine every day using the provided instructional audio recording. This format helps participants integrate the benefits of breathing and mindfulness into daily life and makes the practice their own. 

• Cost: Please check the Pricing page.
• Days & Time: Appointment for Tranquility Breath^© Introductory Courses can be requested by filling out the form below.
  
  Clients will be informed about the dates for the 2-hour Tranquility Breath^© Practice Sessions when they attend the Tranquility Breath^© Introductory session.
• Commitment:
  • A firm commitment to complete the program without missing any session (except in an emergency). Missed sessions will not be compensated.
  • In addition to the sessions, you should also follow the routine at home.
  • You’ll be provided guidance on how to evaluate your progress.
  • At the end of the 1-month program, you can sign-up for the optional follow-up program. Continue the practice for better results.
  • You may sign up for more advanced training as your practice evolves.

Please wear comfortable clothing and bring a mat, a pen and journal. You may bring a blanket for cushioning as we will be lying on the mat during part of the class. Class is limited, so register early. We offer specialized Wellness Programs for people with more serious issues.

Please let us know if you have any queries. You can email your queries or you can come in person to the Studio.

Bookings

Bookings for the Tranquility Breath^© Core Course are made through a two-stage process:

1. Completing the Registration Form on the SAVY website
2. Completing the payment for the full course fees

Fees can be paid:

• through Interac e-transfer to savy.yogaclasses@gmail.com.

• Terms
  • Your spot will be confirmed after receiving full payment
  • Valid only for the sessions it is purchased for
  • Once registered, dates cannot be changed
  • Non-refundable, non-transferable
  • No cash-back or credit
  • No surrender value
  • Valid only if authorized by the studio

Please contact us to book your spot. Space is limited and participation will be on a first-come-first-serve basis. We would love to hear any suggestions or comments that you might have.

Sign up today and claim your health back.

Please go to Contact Us page to email or call. 

President and Director of Teaching

Note : DSBH Therapy^©, MBH Therapy^© TRY^©, Vedic Meditation^©, BeCCY^©, Yoga4Wellness^© , Tranquility Breath^© or any other of our Yoga Wellness program has not been evaluated by Health Canada, US Food & Drug Administration or the American Medical Association. This technology does not claim to diagnose, treat, cure, or prevent any disease. Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals. There are no guarantees, expressed, or implied.

You should check with your health care professional before starting this or any new therapy or exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises or undertaking any therapy program.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation. 

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They say, a stitch in time saves nine – Yoga4Wellness^© program is that one stitch that helps you get back to health!

The work on health conditions that are helped by Yoga has just exploded during the last decade. On the last count, more than 150 major diseases had been documented to be helped by Yoga, as proven by the numerous Randomized Controlled Trials, considered the gold standard of scientific research in the west. In India, especially in Yoga communities, we’ve always believed that there is no disease, with a name or still without it, that cannot improve with Yoga! We’ve been working with these techniques for decades with exactly that tenet as our guiding light and the journey has been very rewarding.

Yoga4Wellness^© is designed to provide help for all these diseases. This is the first Canadian program of its kind, a unique Yoga program based on precious pearls of meditation and mindfulness, breathing practices, Yoga postures, relaxation techniques and more, for better mental, physical and social health. Yoga acts through many mechanisms, including its effect on the limbic–hypothalamic–pituitary–adrenal axis (LHPA axis). It helps restore a healthy milieu intérieur, or internal environment, for healing. A part of our Healing Yoga Project, Yoga4Wellness^© is many useful and effective programs rolled into one! To ensure the highest standards and suitability to the purpose, this gentle program has been created by expert Yoga Teachers and Yoga Therapists especially for people with most of the major non-communicable diseases, though it is safe and effective for all disorders. Components have been selected with due diligence and there are no contra-indications for this program. It also prepares you for more intense and specialized work.

Based on effective, therapeutic practices in Yoga – the original mind-body science, Yoga4Wellness^© is a specialized Yoga program designed to help improve health and well-being in a supportive environment. This program has uniquely been created for sub-clinical and minor health issues – to lower stress, improve focus and relaxation skills (thus improving mental health), help people with pre-diabetes or those at risk of heart disease and stroke, deranged lipid profile, other mild manifestations of metabolic syndrome, minor lung issues and much more. The Yoga4Wellness^© program can help you in any of the following situations, to name a few:

• Mild stress, anxiety, depression or social isolation
• To improve heart health
• To lower risk of Type 2 diabetes
• To improve blood pressure control
• To improve lipid profile
• To lower risk of asthma
• Minor aches and pains
• Chronic pain
• To prevent Osteoporosis
• To lower risk of auto-immune diseases
• To lose weight
• Just need help for better health and to feel connected

Join this specialized program and save precious time, money and lives!

Click here for more details

Please contact us to book your spot. Space is limited and participation will be on a first-come-first-serve basis. We would love to hear any suggestions or comments that you might have.

Sign up today and claim your health back.

We offer world-class Yoga & Ayurveda Wellness and Therapy services for all diseases.

Fix an appointment to have your questions answered. 

Please go to Contact Us page to email or call. 

President and Director of Teaching

Note : DSBH Therapy^©, MBH Therapy^© TRY^©, Vedic Meditation^©, BeCCY^© or Yoga4Wellness^© has not been evaluated by Health Canada, US Food & Drug Administration or the American Medical Association. This technology does not claim to diagnose, treat, cure, or prevent any disease. Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals. There are no guarantees, expressed, or implied.

You should check with your health care professional before starting this or any new therapy or exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises or undertaking any therapy program.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation. 

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AN ALL-CANADIAN MEDITATION PROGRAM

A part of Dr Sahdev’s ‘Breathe and Heal’ Therapy (DSBH Therapy)

Programs Designed By A Physician Trained in Modern Medicine & Yogic Sciences

THE MORE YOU MEDITATE, THE LESSER THE CHANCE THAT YOU’LL MAKE UNSUITABLE CHOICES

Vedic Meditation techniques have been shown to be more suitable and effective for students. Students of all ages can do it. It can be an effective antidote for the overwhelming stresses of student life. From high school to college, students barely find time to take a breath of fresh air and smell the roses. Particularly College and University students are completely engrossed in campus life – classes, assignments, projects, tests, exams, they are always hard-pressed for time. The intense rhythm of activities can be relentless. So, most of students suffer from stress, anxiety and sleep deprivation. This ‘externalized locus of control’ compromises decision-making ability. As the biologist Robert Sapolsky has illustrated, “If a teacher at a critical point of our education, or a loved one at a critical point of our emotional development, exposes us to his or her own specialized uncontrollable stressors, we may grow up with distorted beliefs about what we cannot learn.” This can have a negative impact on their mental health, physical health, grades, relationships etc.

What happens during Vedic Meditation?

This is similar to Vedic Meditation For Beginners, with the only difference that the ‘seed’ is more attuned to student phase of life. During VM sessions, we explain what to do, instead of stressing on what all not to do. The VM technique helps students overcome stress and reverse the negative effects on the brain. Meditation improves all aspects of our cognitive functioning and engenders a significant amount of cerebral development. The hippocampus, responsible for all of memory formation and recall, grows larger. We have a more active and thicker growing pre-frontal cortex which aids our lateral thinking, problem-solving capabilities, planning, foresight and decision making. There is greater brain wave coherence that is unique to this technique which fosters greater connectivity between all areas of the brain. There is higher beta temporal activation during rest and higher theta orbitofrontal activation. There is consistent improvement in learning functions, such as intellectual performance (problem-solving ability), concentration, reading comprehension, the ability to deal with abstract and complex situations and memory. The mind effortlessly settles to quieter levels of thinking, tapping our inner source of creativity and intelligence at its silent depths. Simultaneously the body gains deep rest and releases accumulated stress and tension. After VM, there is greater calm, focus, concentration, clarity, creativity, emotional stability, that lead to a better decision making.

Easy fit for busy life

VM technique is practiced for just 20 minutes twice a day. It’s easily learned in just 3 to 4 sessions and doesn’t involve concentration or having to clear your mind of thoughts. It is a non-religious meditation that involves no belief or change in lifestyle.

Awaken higher consciousness

Daily VM practice allows you to develop intuition, creativity, vision and fearlessness. It positively impacts student graduation rates.

Please click here for more details and to register.

Note : You should check with your health care professional before starting this or any new exercise program, meditation or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

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SAVY Yoga has been serving the city of London and surrounding areas since 2011. To serve the people London in a better way, instead of serving some run-of-the-mill pseudo-yoga routines, we offer some very useful, true Yoga/ Pranayama routines, ranging from gentle to very challenging routines, for a beginner to an advanced student alike. Here, we bring to you a new series of classes on Yoga Fundamentals which introduce you and clarify to you the benefits of authentic traditional ashtanga Yoga.

Through demonstration, discussion and experiential movement, you will gain key understanding of proper posture and how to keep your body safe. As common sense dictates, one can function properly only if one is disease-free and is in a healthy state of body, mind and spirit. So, for us, your health and disease-free state comes first of all. Yoga is much more than mere gymnastics and sauna!

London Yoga Classes at SAVY bring you the taste, values and expertise of the true traditional Ashtanga and Vinyasa Yoga from India. Inspired adherence to eight pillars or steps of yoga bestow one with a calm mind and fit body and lead one towards attaining moksha or liberation for an emancipated life. In more physical or materialistic  terms, Yoga is more than capable of keeping one physically and mentally fit and disease-free. It has become the new hot and favored way to sweat it out. Yoga Fundamentals is a step in that direction.

Get Grounded with Samasthiti  (Mountain Pose)

Samasthiti is from सम sama meaning “equal”, level”, or “balanced”; स्थिति sthiti, “stand”. The other name for this pose is Tadasana. Tāḍāsana is from the Sanskrit words ताड tāḍa, “mountain” and आसन āsana meaning “posture” or “seat”. It is a basic standing asana in most forms of yoga with feet together and hands at the sides of the body.

Samasthiti, or Tadasana, the command to stand in balance, is the easiest and the most difficult pose in Yoga – easy if it is just ‘Upright Standing’, difficult, if it is experiencing poise in every kosha. It is the prime posture to feel the inherent poise of properly performed Asana – the feeling of presence and awareness in every part of our being –  the bones, muscles, viscera, the breath – everything moves towards this stasis.

We’ll learn more about this posture and all the benefits this has for your physical health, mental health, metabolism, immunity etc.

For the curious, here is some introduction to the pose, though we’ll be exploring this pose in much greater detail in the workshop.

How To Do

The posture is entered by standing with the feet together, grounding evenly through the feet and lifting up through the crown of the head. The thighs are lifted, the waist is lifted, and the spine is elongated. Breathing is relaxed. Although this is a basic asana, it is the basis for many standing asanas. As such, it is important as it allows the body and consciousness to integrate the experience of the preceding āsana and to prepare for the next.

Benefits

• Teaches balance
• Improves posture
• Strengthens thighs, knees, and ankles
• Increases awareness
• Steadies breathing
• Increases strength, power, and mobility in the feet, legs, and hips
• Firms abdomen and buttocks
• Relieves sciatica
• Reduces flat feet
• Develops strength and flexibility simultaneously, especially in the spine
• Relieves tension, aches, and pains throughout the body
• Improves blood circulation
• Encourages healthy digestion and elimination
• Leaves you feeling refreshed and rejuvenated
• Expels dullness and depression
• Harmonizes the body and mind
• Increases energy and enthusiasm

Listen to your body, pay attention to the depth, and follow the instructions for savoring more and more health benefits of Samasthiti.

We’ll be discussing Samasthiti in much more detail in the workshop.

You are most welcome to  learn this and stay healthy.

Details of the workshop:

• • Location:
    • Physical Location : SAVY International Old South London Studio at 190 Wortley Road, Suite LL-2 (Lower Level 2) London ON N6C 4Y7
  • Format: 3-Hour Workshop
  • When:
    • Group Session: Saturday, November 7, 2020, from 11 AM – 2 PM
  • Cost:
    • Group Session: $150 (+HST) 
  • Components of Workshop:
    • All about Samasthiti

Explore all this with one of the most qualified faculty in the world! 

To Register

• eTransfer an amount of $169.50 ($150+HST) to savy.yogaclasses@gmail.com , OR make a payment online.
• Fill up Registration Form.
• Email at savy.yogaclasses@gmail.com or visit our Wortley Road – Old South Studio to pre-book your place in a the workshop.
• Please like our Facebook page and subscribe to SAVY website for latest updates and offers.

SIGN UP TODAY

We prefer cash at the Studio

Call or email for any inquiries.

Sign up today and live life to your full potential.

Book your spot today!

Contact Us

*HST applicable on all payments.

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A part of Dr Sahdev’s ‘Breathe and Heal’ Therapy (DSBH Therapy)

Programs Designed By A Physician Trained in Modern Medicine & Yogic Sciences

COME FOR A FREE INTRO TALK

Vedic Meditation is an effortless technique, best practiced for about 20 minutes twice daily. It’s a practice in becoming your ‘self’, sans distractions. It enables the body and mind to fall into a profoundly deep state of rest known to be the most effective antidote for stress and fatigue, activating the healing potential of your body. Its benefits will become apparent very quickly – students notice a reduction of stress and anxiety, a boost in energy and creativity, increased productivity and a de-cluttered and sharper mind. As tension and anxiety melt away, we are able to experience all the gifts the world gives us with an awareness of the present moment. Regular practice develops fuller brain potential, increases energy, health and vitality, and establishes a deep unwavering sense of who you truly are. 

Meditators experience mindfulness as a result of Vedic Meditation – mindfulness is the result of meditation. You may learn this ancient technique and experience deep meditation to get well or for spiritual progress.

Get a deeper connection with yourself – it can change lives!

THE MORE YOU MEDITATE, THE LESSER THE CHANCE THAT YOU’LL MAKE UNSUITABLE CHOICES

JOIN THIS PROGRAM FOR SUPERIOR RESULTS AND REAP THE BENEFITS FOR THE REST OF YOUR LIFE!

We teach Vedic Meditation in its its complete, pure, original, non-religious and unadulterated form.

Unfold your unbounded potential. It’s the wisest investment you’ll ever make in your well-being. 

WHO SHOULD LEARN

Do you struggle with stress related to work, finances, family, relationships or stress-related illnesses?

Do you struggle with anxiety, panic attacks, depression, fatigue, chronic pain or insomnia?

Is your mind racing so frantically it feels impossible to think about anything?

Do you experience difficulty sleeping or have a disturbed sleep?

Are you stuck with the same old repetitive thoughts & stories?

Do you want to discover your real purpose and potential?

Does your life lack meaning, purpose or direction?

Are you experiencing compassion fatigue?

Are you overwhelmed with problems?

Are you experiencing burnout?

Are you living on auto-pilot?

If you feel any or all of these, then Vedic Meditation is for you!

Effortless, consistently effective, simple, easy, therapeutic and evidence-based meditation

No need to sit in some pretzel position, or trying to battle with your ‘monkey mind’

Meant for people who live in the real world, with full schedules and busy minds

For people with jobs, relationships, stress, noise and interruptions

Join this LIFE TRANSFORMING program and make a difference in your life!

SOME BENEFITS OF VEDIC MEDITATION

Meditation helps you become the best version of yourself. It has many benefits.

• • Boosts Cognitive Ability and Creativity
  • Increases Peace of Mind, Clarity Focus and Longer Attention Span
  • Prevention and Improvement in Alzheimer’s Disease and other disorders causing Dementia
  • Brain growth
  • Reduction in Age-Related Memory Loss
  • Improvement in Resilience
  • Reduces Stress
  • Controls Anxiety
  • Promotes Emotional Health
  • Promotes Physical Health
  • Boosts Immune System
  • Longevity
  • Keeps you younger
  • Healthier and More in Control
  • Enhances Self-Awareness
  • Improves Sleep
  • Help with Fighting Addictions
  • Controls Pain
  • Better Blood Pressure Control
  • More Sociable
  • And more….

HOW TO LEARN

Working with a teacher to get you started on your journey is the best way to begin. An introductory course will allow you to feel comfortable with the technique and enables you to share your experiences with your teacher so you can dispel any doubts or fears. One very important aspect of being taught Vedic Meditation with us is the support you receive not only during the course, but after you have learnt meditation. You are encouraged to come back and share your experiences so you can further grow on your journey.

You can begin by registering for an Introductory Session. The main program will consist of a One-on-One practice led by a knowledgeable, trained and experienced instructor.

CONTACT US

We’ll be announcing dates for our upcoming Meditation Teacher Training very soon. Get in touch if you are interested.

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Samadhi, or contemplation, is transcending the physical body. This is a state of non-duality, of becoming one with everything & everyone, realizing the knowledge of the Absolute and moving through different stages of Samadhi. Patanjali talks about different stages of Samadhi:

1. Sabija or Savikalpa or Sampragyanata Samadhi. This is samadhi with a ‘seed’, where the practitioner has an object of meditation in the mind. The object of meditation is called ‘pratyaya‘; it is associated with deliberation, reflection, bliss, and I-am-ness.  Sanskaras are not destroyed. Here, the Yogi is absorbed in ‘pratyaya‘ at a particular level of consciousness – it can occur at each of the four main levels of consciousness, progressing from the surface to the innermost depth of consciousness. Savitarka is gross samadhi. Savichara is subtle samadhi. Sananda is deep subtle samadhi. Asmita is still deeper subtle samadhi. These stages are:
   1. Sarvitarka Samadhi: This is consciousness of particulars. Here the mind is totally focused on the gross aspect of a physical object. This is described as examination or learning the inner secrets of the object. In this stage, every aspect of the object is understood and you gain full knowledge of the physical object. The mind, chitta, is concentrated upon a gross object with a manifest appearance that is perceptible to our senses, e.g., a flame, the tip of the nose, or the image of a deity. Vikalpa, or conceptualization, still takes place, in the form of perception, the word and the knowledge of the object of meditation. 
   2. Savichara Samadhi: This is consciousness of archetypes. The mind moves beyond the outer layers of the object and the tanmatras, or the subtle aspects of objects, are discerned. This is reflective – the chitta is concentrated upon a subtle object of meditation which is not perceptible to the senses, but arrived at through inference, such as the senses, the cognition, the mind, the I-am-ness, the chakras, the inner-breath (prana), the nadis, the intellect (buddhi) etc. The abstract qualities of the object, e.g., aesthetics, color, beauty, sound quality etc., begin to be understood.
   3. Sananda Samadhi or Ananda: This is consciousness of patterns amongst the archetypes where the pattern becomes the focus instead of archetypes. The mind is devoid of the objective world and you move beyond the intellect. There is no reasoning or reflection, just the tranquility of the settled mind. The sattwic mind is only aware of its own joy. The focus is on the inner powers of perception and within the mind itself. It’s filled with joyful peace.
   4. Sa-Asmita Samadhi or Asmita: This is consciousness of wholeness. It is a state of witnessing of the material world and you become aware of the divinity within yourself. There are no divisions in awareness. You are omniscient but it is still nothing as compared to Kaivalya. The bliss has gone and you are just there. Only the sattwic ego, the I-ness, remains. There is simple awareness of individuality – no fear, no desire. In the Shankara Tradition this is known as Cosmic Consciousness. The mind becomes fully awake. 
2. Nirbija or Nirvikalpa or Asampragyanata Samadhi. This is samadhi without a ‘seed’. There is no pratyaya. This is a transition state between levels of consciousness. It has four transition states:
   1. 1. Nirvitarka Samadhi. When the deliberation of the object ends in Savitarka Samadhi, it is called nirvitaka samadhi.
      2. Nirvichara Samadhi. The stilling of reflection in Savichara Samadhi is called Nirvichara Samadhi.
      3. Ananda to Asmita
      4. Asmita to Nirbija Samadhi
3. Sahaja Samadhi. Some Yogis place this stage between Nirbija Samadhi and Dharma Megha Samadhi. Yogis say that the state of sahaj samadhi arises naturally and spontaneously, bringing peace, energy, expanded awareness and connection with the higher Self. Sahaj samadhi is beneficial for spiritual development, clear thinking, increased energy levels, improved physical health, stronger relationships and calmness. 
4. Dharma Megha Samadhi: This is the highest state of Samadhi – all desires have dissolved. All that affects the mind, the causes of suffering, and the bondage of action disappears. Patanjali says that this stage contains and encompasses all that can be known, just as a cloud fills the sky, and just as rain quenches the thirsting earth, so this cloud pours down the rain of the Dharma and exstinguishes the raging fire of all kinds of instability. It is the transition state to Kaivalya. The borderline between the dharma-megha-samadhi and the kaivalya of Yoga is virtually imperceptible. The klesha and karma of the Yogi are eradicated, his knowledge is infinitely enlarged, his kaivalya is secured. 

5. Kaivalya: Kaivalya means ‘absolute freedom, liberation’. It is synonymous with moksha. This term is used by Patanjali and others in the yoga tradition to name the goal and fulfillment of yoga, the state of complete detachment, the state of complete liberation. Kaivalya is the perfectly transcendental state, the highest condition resulting from the ultimate realization. Kaivalya is not an escape from any thing; one simply abides in the ‘uncolored’ state without striving.

SEE YOU ON THE MAT!

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SAVY Yoga has been serving the city of London and surrounding areas since 2011 under the most qualified and experienced faculty in LONDON and CANADA, and one of the most qualified and experienced faculty in the WORLD! To serve the people of London in a better way, instead of serving some run-of-the-mill pseudo-yoga routines, we offer some very useful and healing, authentic Yoga/ Meditation/ Pranayama routines, ranging from gentle to very challenging Yoga, for the  beginner to the advanced student alike.

Here, we bring to you an introduction to Yoga classes being taught at our SAVY Yoga Studio.

Through demonstration, discussion and experiential movement, you will gain key understanding of proper postures and how to keep your body safe. As common sense dictates, one can function properly only if one is disease-free and is in a healthy state of body, mind and spirit. So, for us, your health and disease-free state comes first of all. Yamas, Niyamas, Asanas, Pranayama, Swara, Mudras, Marmas, Kriyas, Pratyahara, Dharana, Dhyana – our Yoga is much more than mere ekanga Yoga comprising gymnastics and sauna! 

Yoga Classes at SAVY bring to you the taste, values and expertise of the true traditional Ashtanga and Vinyasa Yoga from India. Inspired adherence to the eight pillars or steps of yoga bestow one with a calm mind and fit body and lead one towards attaining an emancipated life. In more physical or materialistic  terms, Yoga is more than capable of keeping one physically and mentally fit and disease-free. It has become the new hot and favoured way to sweat it out for better health. SAVY Yoga is a humble step in that direction.

Restorative Yoga and Yoga Nidra

Restoraive Yoga with Yoga Nidra – the Yoga that awakens, combines the best techniques for relaxation and recovery from multitude of illnesses including mental as well as physical issues. These deceptively simple, restful Yoga practices bestow a profound sense of joy, peacefulness and well-being. Their various elements, if practiced regularly, provide a sophisticated set of mind-body tools that connect us to pure states of awareness, leading us to our highest truths and strengthen our capacity to negotiate the storms of life with calm and control. 

Restorative Yoga helps one relax – it is the practice of relaxation. Restful and soothing Yoga poses held for 5-10 minutes each in a comfortable environment help us activate relaxation response in the body. This form of yoga has long been recognized for its immense ability to relieve stress and anxiety, boost immune response, help one heal from illness and trauma, and gently stretch and open muscles and joints.

Yoga Nidra, or ‘the sleep that awakens‘, is an ancient Yogic technique that induces full body relaxation and a deeply meditative state. It is a very mellow but profoundly effective form of Yoga. Swami Rama used to say that 15 minutes of Yoga Nidra is equivalent to 3 hours of good, deep sleep. It is practiced lying down. Yoga Nidra places you at a place between wakefulness and sleep where ultimate relaxation facilitates the flow of your inner abundance. Clinical research highlights the effectiveness of Yoga Nidra in overcoming stress and anxiety, improving sleep, balancing the nervous system, boosting body immunity, healing psychological trauma, and managing chronic pain. Yoga Nidra is used at various hospitals and medical centres to treat PTSD, insomnia, anxiety, and chronic pain. 

Recent studies have shown that Yoga Nidra helps with improving mental health and overcoming stress and improves general well-being in patients with menstrual irregularities. A recent done at National Institute of Health recently demonstrated that Restorative Yoga and Yoga Nidra helps people lose more than twice the subcutaneous fat than the sweatiest vinyasa flow class. Particularly relaxing Yoga routines significantly reduce cortisol levels and lead to loss of abdominal fat.

Restorative Yoga and Yoga Nidra can be challenging for beginners. It is difficult to put mind to rest. Be patient and with practice you will be able to achieve deep calm and bliss with ease. 

Benefits of Restorative Yoga & Yoga Nidra

This class is a part of our Basic Yoga program.

You can learn Restorative Yoga and Yoga Nidra routine at SAVY under one of the most qualified and experienced faculty in North America!

 You are most welcome to  learn this routine and stay healthy.

This special class is offered regularly, every week.

Here are required details of the classes:

• Time: On Tuesdays: 1:00 PM – 1:50 PM (Please confirm time with the Studio)
• Where: Online, Live Stream 
• Formats: As a part of Basic Yoga package or 4 Class package – 1 Class every week for One Month . We recommend combining this class with at least one more suitable Yoga class per week.
• Batches: One batch per month.
• Commitment: A commitment to complete the program without missing any class (except in an emergency). Missed classes will not be compensated in any way.
• Cost: It’s available under Basic Yoga program or as an 8-Class package. Please check the pricing here. 

More advanced Restorative Yoga and Yoga Nidra sessions and Teacher Training courses are offered separately.

Special Restorative Yoga and Yoga Nidra sessions are also offered in private sessions. 

Please check the exact schedule and time below.

Established benefits of Yoga:

• Improved General Health
• Longevity
• Anxiety Relief
• Stronger Bones
• Healthier Heart
• Healthy Weight
• Lower Stress Levels
• Increased Flexibility
• Lower Blood Pressure
• Improved Lung Capacity
• Improved Brain Function
• Greater Sense of Balance
• Better mind-body connexion
• Better Sexual Function  & Libido
• Lower Blood Sugar Levels in Diabetics
• Relief from Chronic Back Pain and Neck Pain
• Better over-all quality of life & much more…

The salient features of London Yoga Classes of SAVY Healing Yoga are:

• Comprehensive, authentic, world class teaching and knowledge-base in all aspects of Yoga
• Authentic Ashtanaga and Vinyasa Yoga training based on true, traditional Yoga from India
• Asanas, Pranayama, Pratyahara, Dhyana, Kriyas. Chakras, Kundalini Awakening, Shatkarma, Marma, Mantra etc
• Clear, concise, to-the-point instruction and individualized care
• One of the most qualified, experienced, international faculty, well-trained in India with excellent teaching skills
• Yoga School with highest ranking of RYS 500 – we train yoga teachers up to the highest rank
• Yoga Therapy services for all diseases available
• Wonderful, knowledgeable, stable, regular, supportive, warm, welcoming yoga community
• Unique, specialized yoga classes – Sukshma Yoga, Vinyasa Yoga, Deep Stretch Yoga, Yoga for Face, Meditation Classes, Sun and Moon Salutations, Pranayama etc
• Workshops on interesting Yoga topics from time to time
• Delve deep into the field of Yoga – Keep learning and sharing knowledge
• Suitable time of classes
• Small size of even group classes
• Small Class Yoga for smaller groups
• Private sessions also available
• Decent studio  and studio setting – enjoy the character and warmth of the Victorian heritage building
• Authentic Yoga at reasonable rates

Sign up today and live life to your full potential.

Call or email for any inquiries.

To delve deeper into this important topic in Yoga, please also check different courses at SAVY. 

Dr Jitender K Sahdev

President and Director of Teaching

Please contact us to learn more about Yoga. We would love to hear any suggestions or comments that you might have. Space is limited in courses and participation will be on a first-come-first-served basis. So, respond early to participate in this exciting, life-transforming Yoga experience. 

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.

The post Restorative Yoga and Yoga Nidra appeared first on SAVY International Inc..

SAVY Yoga has been serving the city of London and surrounding areas since 2011 under the most qualified and experienced faculty in LONDON and CANADA, and one of the most qualified and experienced faculty in the WORLD! To serve the people of London in a better way, instead of serving some run-of-the-mill pseudo-yoga routines, we offer some very useful and healing, authentic Yoga/ Meditation/ Pranayama routines, very connected to the roots of their origin, ranging from gentle to very challenging Yoga, for the  beginner to the advanced student alike.

Here, we bring to you an introduction to Yoga classes being taught at our Old South SAVY Yoga Studio at Wortley Road.

Through demonstration, discussion and experiential movement, you will gain key understanding of proper postures and how to keep your body safe. As common sense dictates, one can function properly only if one is disease-free and is in a healthy state of body, mind and spirit. So, for us, your health and disease-free state comes first of all. Yamas, Niyamas, Asanas, Pranayama, Swara, Mudras, Marmas, Kriyas, Pratyahara, Dharana, Dhyana – our Yoga is much more than mere ekanga Yoga comprising gymnastics and sauna! 

Old South Yoga Classes at SAVY, in the serene setting of the Heritage Conservation District of Wortley Village, bring to you the taste, values and expertise of the true traditional Ashtanga and Vinyasa Yoga from India. Inspired adherence to the eight pillars or steps of yoga bestow one with a calm mind and fit body and lead one towards attaining an emancipated life. In more physical or materialistic  terms, Yoga is more than capable of keeping one physically and mentally fit and disease-free. It has become the new hot and favoured way to sweat it out for better health. SAVY Yoga is a humble step in that direction.

Mindfulness and Breathing-Based Healing (MBH)

We have offered Mindfulness and Breathing-Based Healing (MBH) routines since the inception of SAVY. Based on methods practiced and perfected by Yogis in India for thousands of years, the techniques of yoga asanas (yoga postures), pranayama (breathing exercises), dhyana (meditation), vipashyana (breath awareness or mindfulness) and other Yoga techniques, these techniques were handed down from generation to generation. These have a profound positive effect on health. Several scientific studies have already corroborated their significance and more studies are pouring in with each passing day!

What do Mindfulness, Meditation and Breathing do?

Scientifically speaking, studies have shown that the frontal lobes of the brain play an important role in retaining memories associated with emotions derived from input from the brain’s limbic system and modify those emotions to generally fit socially acceptable norms. Executive functions of optimal intelligence, functionality and wellness have been specifically linked to a highly active and energized DLPFC (dorso-lateral pre-frontal cortex, a part of frontal cortex). DLPFC, together with other connected areas of the brain, is assumed to be important in working memory and executive function, including the regulation of thinking and action: the dorsal pathway, which is primarily supported by the parietal cortex, attempts to ascertain which responses should be executed, called the how system. The ventral pathway, which is significantly supported by the temporal cortex, attempts to characterize the features and attributes of the stimuli in the environment, sometimes called the what system. These and other brain pathways also regulate our immune system.

Mindfulness and Breathing-based Healing (MBH)

This is a scientific, time-proven and natural way to activate, awaken, energize and sustain high cerebral as well as DLPFC functioning: this method of meditation and contemplation based on mindfulness, breathing exercises, and more, involves systematic awareness of all levels of our being, including actions/senses, body, breath, mind, finally resting in the awareness of the Self, which becomes one with the universal consciousness. This mindfulness and breathing based  ‘Dr Sahdev’s Breathe and Heal’ Therapy has been developed on the basis of ancient yogic wisdom combined with modern methodology of scientific research and clinical investigation. Based on proven techniques, more work is on and is being scientifically verified; it is in complete agreement with both, yoga and medical wisdom.

Based on effective mindfulness and breathing techniques, validated by the stringent test of time and the millions who tried them, and backed and refined by my almost three decades of clinical experience in main-stream Medicine, Surgical Oncology, Neurosurgery and other Super Specialities at premier medical institutes in India, study and work in other Alternative Medicine and Yoga, and an input of thousands of hours of educated and qualified clinical research and its deep analysis in India, these breathing and other techniques have been proved to actually deliver! It is a breakthrough therapy based on yoga as a neuro-endo-physiological science for integral/holistic personal transformation. Professionals experienced and well-versed in yoga resonate the same, and recognize its potential for consciousness and transformation work.

Benefits

Practiced diligently, Mindfulness and Breathing-Based Healing (MBH) routine will take you towards complete balance in body, mind and spirit. Helping you overcome physical, psychological and mental ailments is one of the main objectives of the course; more awareness and awakened living, increased intuitive creativity and enhanced higher brain functioning can be some of the advanced benefits of this course. Eventually, this method of meditation and contemplation leads to expansion of awareness and consciousness and awakening to the ever peaceful, joyous center of your being. This can help with relationship issues, conflict, anger, PTSD, communication, addiction etc. It can help you find your voice and identify, understand and work through barriers that keep you stuck. The benefits are unlimited….

Some of the benefits of MBH routines are:

• Anxiety Reduction: Decreased anxiety, depression, worry, rumination and other mood disorders
• Stress Management: Decreased stress and psychological distress in adults and employees
• Better Focus, Concentration & Memory
• Enhanced mental health and functioning
• Enhanced academic achievement in students, due to improved ability to focus and improved attention
• Increased emotion regulation and self-control
• Reduced incidence of problem drinking and symptoms associated with problem drinking
• Improved social and relational skills
• Reduction in aggression and problem behaviors in children
• Reduced symptoms of burnout in employees
• Better Creativity
• Speed Learning
• Positive Attitude
• Confidence Building
• Energy Boosting
• Physical Health
• Psychic Development
• Sleep Improvement
• Enhanced job performance
• Increased ability to cope with bullying
• Enhanced resilience in children

As a physician with almost three decades of experience in Medicine and more than that in Yoga and Yoga Therapy, I have been really impressed with the results I could get with these techniques. It’s my mission to share my experience and knowledge with one and all, especially students and also my colleagues in Health, Yoga, Holistic Health, Alternative Medicine, Mental Health, Addictions Recovery, Life Coaching and Leadership fields.

Understanding the importance of these techniques, we have included a session on Mindfulness and Breathing-Based Healing in our Basic Yoga Classes. This is the beginning of the journey.

Who is this for?

This routine will benefit everyone – for professionals as well as the layman.

• Yoga Teachers
• Yoga Teacher Trainees
• Those who are planning to opt for Yoga teaching as a career
• Serious as well as non-serious students of Yoga
• Health Professionals and all those related with Health field
• Medics and Paramedics
• Executives/ Office-goers/ Administrators
• Students
• Anybody interested in maintaining/ regaining good health

You are most welcome to  learn this routine and stay healthy.

More advanced Mindfulness/ Meditation courses and Teacher Training courses are offered separately.

Special mindfulness, meditation and breathing programs are also offered in private sessions. 

Established benefits of Yoga:

• Improved General Health
• Longevity
• Anxiety Relief
• Stronger Bones
• Healthier Heart
• Healthy Weight
• Lower Stress Levels
• Increased Flexibility
• Lower Blood Pressure
• Improved Lung Capacity
• Improved Brain Function
• Greater Sense of Balance
• Better mind-body connexion
• Better Sexual Function  & Libido
• Lower Blood Sugar Levels in Diabetics
• Relief from Chronic Back Pain and Neck Pain
• Better over-all quality of life & much more…

The salient features of London Yoga Classes of SAVY Healing Yoga are:

• Comprehensive, authentic, world class teaching and knowledge-base in all aspects of Yoga
• Authentic Ashtanaga and Vinyasa Yoga training based on true, traditional Yoga from India
• Asanas, Pranayama, Pratyahara, Dhyana, Kriyas. Chakras, Kundalini Awakening, Shatkarma, Marma, Mantra etc
• Clear, concise, to-the-point instruction and individualized care
• One of the most qualified, experienced, international faculty, well-trained in India with excellent teaching skills
• Yoga School with highest ranking of RYS 200/ RYS 300 – we train yoga teachers up to the highest rank
• Yoga Therapy services for all diseases available
• Wonderful, knowledgeable, stable, regular, supportive, warm, welcoming yoga community
• Unique, specialized yoga classes – Sukshma Yoga, Vinyasa Yoga, Deep Stretch Yoga, Yoga for Face, Meditation Classes, Sun and Moon Salutations, Pranayama etc
• Workshops on interesting Yoga topics from time to time
• Delve deep into the field of Yoga – Keep learning and sharing knowledge
• Suitable time of classes
• Small size of even group classes
• Small Class Yoga for smaller groups
• Private sessions also available
• Decent studio  and studio setting – enjoy the character and warmth of the Victorian heritage building
• Authentic Yoga at reasonable rates

Sign up today and live life to your full potential.

Call or email for any inquiries.

To delve deeper into this important topic in Yoga, please also check different courses at SAVY. 

Dr Jitender K Sahdev

President and Director of Teaching

Please contact us to learn more about Yoga. We would love to hear any suggestions or comments that you might have. Space is limited in courses and participation will be on a first-come-first-served basis. So, respond early to participate in this exciting, life-transforming Yoga experience. 

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises. The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.  

*HST applicable on all payments. Conditions apply.

The post Old South SAVY Yoga – Mindfulness and Breathing-Based Healing (MBH) appeared first on SAVY International Inc..

‘Mudra‘ means a seal! In Yoga, one can make mudras with hands, eyes, whole body etc. All these mudras work in harmony with other healing methods and, done regularly, can have wonderful healing effects. Therapy with mudras offers very effective results. It works through the energy system of the body – nadis, chakras, marmas. Hasta Mudras are the gestures made with hands.

Our hands gestures express our inner feelings and deeper consciousness.We see mudra used, though in a crude form of common hand gestures, every day: we make an ‘o’ when things are OK, or give a ‘thumbs up’ sign, and we express peace by raising the index and middle fingers, which can express the opposite if the hand is reversed! This is one of the greatest secrets in yoga, right at the tips of your fingers! You can take your yoga practice and even your health to a completely new level by touching your finger-tips in some particular way. These particular finger positions are called ‘hasta mudras’, or hand gestures, or energy seals.

Hasta Mudras or hand  gestures allow you to direct the developed awareness of the vital energy (prana) within your body. By using mudras in your yoga and meditation practice, you can facilitate healing, balance your energy levels, focus your mind, and deepen your meditation. Holding a mudra, or hand position, during an asana practice brings a powerful and profound steadiness and focus to your practice. You can even control your breath through mudras. Mudras can generate a strong psychic effect upon the inner being and facilitate spiritual advancement.

The hand and finger positions of mudras or hand gestures make important connections in the nervous system and stimulate specific energy pathways (nadis). It is also said that mudras increase energy and blood circulation to different parts of the brain, to important nerve junctions and glands.

Early yogis mapped out the hand areas and their associated reflexes which relate to the different areas of the body and brain. These areas of the hands and fingers also affect emotions and behaviors. By curling, stretching, crossing and touching fingers to other fingers and areas of the hand we can effectively communicate with the body and mind.

Certain mudras in yoga control the involuntary physiological processes and the breathing. Mudras accomplish this by uniting various marma points in the fingers that in turn activate different areas of the brain as well as the sympathetic and parasympathetic nervous systems.

One example is when you join your hands together palm-to-palm in Namaste or Anjali mudra; this brings marmas together and nerve circuits in the head and the upper part of the body in the vagus nerve system are united together. This produces a physiological response that induces calmness and a deeper breath.

Your hands are essentially an energy map of consciousness. Each finger has a quality that it represents and stimulates. In traditional yoga,

• the little finger represents tamas (inertia)
• the fourth or ring finger represents rajas (activity, action, passion);
• the middle finger represents satva (purity, peace)
• the index finger represents the atma or individual soul; and
• the thumb represents the Parmatama or Supreme soul.

The fingers also affect the elements of the body, the chakras, the major organs, and even planetary energies.

Perhaps the most basic mudra in yoga is accomplished by touching the thumb and the index finger together to form Gyan Mudra, or the seal of wisdom. You can also say that this mudra symbolizes the union of the individual soul (index finger) with the Supreme soul (thumb).

There are hundreds of mudras in yoga, yet mudras are rarely taught extensively in yoga classes. You can facilitate healing, expand your consciousness, relax your mind, and improve psychological conditions by simply touching your fingers and hands together. Mudras are easy to perform at any time, although sitting in the lotus position and focusing on the healing is desirable. Although mudras can be used for healing certain ailments, regular practise of mudras will contribute to your overall good health and can be used as a preventive measure. Continuous practice of the mudras will produce changes in your body using pulse centres on parts of your hands, which trigger certain healing processes.

Mudras are performed with both hands at the same time, unless otherwise specified. ingers should remain comfortable during the procedure and not held stiffly or tight.

The science of Mudra Vigyan is amazing. Mudras can be quite effective in some illnesses like: Shunya Mudra for ear ache, Apan Mudra for urinary infections, Mritsanjiveni Mudra for heart attack are some of the examples.

Basis

Our body is composed of five elements – earth, water, air, fire and ether (space). These five elements also form cosmos. These five elements have assigned functions in our body to keep it healthy. After intensive research, Indian sages found that Hastamudras (hand gestures) are very important, for keeping a balance in the energy the flow among the five elements. All five fingers regulate the five elements of body.

These are as follows–

(a) Thumb – Fire element

(b) Index finger – Air element

(c) Middle finger – Space or ether element

(d) Ring finger – Earth element

(e) Little finger – Water element

Fingers in Vedic Astrology

According to Vedic Astrology, the Jupiter (index) finger, when long, indicates a love of power and command over others; when short, it denotes a dislike of responsibility and lack of ambition.

The Saturn (middle) finger, when long, indicates prudence, love of solitude and a reserved, studious disposition; when short, it denotes frivolousness and a general lack of seriousness in all things.

The Sun (ring) finger, when long, indicates a love of the beautiful, a desire for celebrity status and fame; when excessively long, the tendency towards notoriety, speculative risk-taking, the love of money and gambling; when short, it denotes a dislike for all these things.

The Mercury (little) finger, when long, indicates mental power, a grasp of languages, and the power of expression, especially in speech; when short, it denotes difficulty in speaking and expression of thoughts; when crooked, with an irregular Head Line, it denotes a handicapped mentality.

Hasta mudras are helpful in maintaining good health and getting relief from diseases. Joining the tips of the fingers or pressing by thumb, regulate and balance respective elements in the body. Its daily practice can keep oneself healthy for life. It has tremendous healing power and if practiced properly, even major diseases can be cured. It also offers happiness and spiritual attainments.

How to perform hand mudras

Mudras in general are actions of hands and fingers that can be performed at any time in any way, like sitting, standing, walking or travelling though maximum benefit can be derived by doing them in sitting posture: especially in sukhasana (easy pose), vajrasana, or padmasana. If you have time constraints, you can even perform them in installments.

Timing and duration for mudras

Initially, mudras should be performed for at least 10 minutes and then can be extended to 30 minutes to 1 hour.

Here are some guidelines for performing Mudras:

1. Balance, Decrease, Increase :
   • Touching the Tip of the Finger and Thumb Balances the Element represented by the Finger.
   • Touching the Finger Tip at the base of the Thumb Decreases the Element.
   • Touching the Thumb Tip to the base of the Finger Increases the Element.
2. A light contact between the tips of the thumb and the fingers is sufficient, you need not apply pressure.
3. Fingers not actively involved in the Mudra should be straight.
4. Whenever possible, perform the Mudra with both hands. Mudra can be performed with one hand when there is problem on opposite side.
5. Mudras can be Practised anytime, anywhere.
6. Mudras can be performed by anybody, facing any Direction. Mudras are universal.
7. Chanting of Mantras [eg: Aum, Gayatri, Om Namah Shivaya] with Mudras gives better results.
8. Suitable dietary advice can reinforce the benefits of Mudras.
9. For therapy, the specific Mudras are to be practised for 50 minutes, followed by Prana Mudra.
10. Prana , Apana , Prithvi and Gyana Mudra can be practised for unlimted time . Other Mudras must be practised till the problem persists.

Here are some representative Hasta Mudras or Yogic Hand Gestures:

Gyan Mudra or Mudra of Knowledge

Method:

Join tips of index fingers and thumb and keep three fingers straight. Keep your hand at your folded knee, remember to keep palm facing up. Put a little pressure on joined tips and rest of the hand would be in relaxed position.

Effect:

Mudra of knowledge – it connects you with universal knowledge. The tip of thumb correlates to the pituitary and endocrine glands. When you press these centers with the index finger the two glands work actively.

Time duration:

Practice it for 20-30 minutes every day.

Benefits:

Enhances memory, sharpens intellect, enhances concentration and prevents insomnia. When practiced regularly, it will relieve psychological disorders like hysteria, anger, depression etc. It also prevents headache, loss of sleep, tension, anxiety, depression and fears. It helps in spiritual attainments.

Prithvi Mudra or Mudra of Earth

Method:

Tip of the ring finger touches the tip of the thumb with the other three fingers stretched out.

Specialty:

Reduces all physical weaknesses.

Time duration:

Has no particular time duration. You can practice it any time you want.

Benefits:

• Helps to increase weight for weak life-force people
• Improves the complexion of skin and makes the skin glow
• Promotes body functionality

Varuna Mudra or Mudra of Water

Method:

Tip of little finger touches the tip of thumb with the other three fingers stretched out.

Specialty:

Balances the water content and prevents all diseases which come due to lack of water.

Time duration:

Has no specific time duration. Can be practiced according to convenience.

Benefits:

• Retains clarity in blood by balancing water content in the body
• Prevents the pain of Gastroenteritis and Muscle Shrinkage

Vayu Mudra or Mudra of Air

Method:

Keep the index finger on the base of the thumb and press with the thumb keeping the other three fingers straight.

Specialty:

Prevents diseases that occur due to imbalances in the air.

Time duration:

The practice of this mudra for 45 minutes reduces the severity of disease in 12 to 24 hours. For better results practice for 40-60 days.

Benefits:

• Relieves Rheumatism, Arthritis, Gout, Parkinson’s disease and paralysis without any medicine
• Useful for Cervical Spondilytis, paralysis of the face, and pressure on nerves in neck
• Relieves gas pressure in the stomach
  

Shunya Mudra or Mudra of Emptiness

Method:

Keep the middle finger at the mount of Venus and press with the thumb.

Specialty:

Reduces the dullness in the body.

Time duration:

One can practice this for 40 to 60 minutes daily until relieved.

Benefits:

• Relieves an earache within 4 or 5 minutes

Useful for the deaf and mentally challenged

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p style=”text-align: center;”>Learn more about Mudras with specialized course of Mudra Vigyan:

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.

The post Yoga Science of Hand Gestures – Hasta Mudra Vigyan appeared first on SAVY International Inc..

A part of Dr Sahdev’s ‘Breathe and Heal’ Therapy (DSBH Therapy)

AUM and Primordial Vibration

OM or AUM is the most important and significant Mantra. It is considered as the root mantra of all mantras. In fact, all mantras start with OM. OM is the most often chanted sound among all the sacred sounds on earth. The one mantra you start your yoga class with and end with, is the mantra OM or AUM. It is the most important mantra of Yoga. This mantra has been handed down to us by sages; Maharishi Vishwamitra discovered this sound during meditation.

It is believed traditionally that every ‘thing’ that we see or feel, comes from Primordial Vibration, which is symbolised by AUM. This sound is considered as the sound of the existence. It is believed that the whole universe, in its most fundamental form, is made up of vibrating, pulsating energy. Vibration produces sound and AUM is considered the humming sound of this cosmic energy. AUM is said to be the primordial creative sound from which the entire universe has manifested. It is also known as the ‘Anahat Nada‘, the “Unstruck Sound“, meaning, the sound that is not made by striking of two things together. If you observe the nature of sound you’ll find that all ordinary audible sounds are produced by the striking of two objects. All sounds within our range of listening are produces by things visible or invisible, striking each other or vibrating together, resulting in pulsating waves of air molecules which we interpret as sound.

In contrast to this, AUM is the sound which is not the result of the striking of two objects. It rather emanates on its own. It is the primal sound of the universe that contains all sounds in itself. All material objects, all living beings, including each of us, all spiritual teachings, including Yoga, all languages, including Vedic language, all scriptures, including the Vedas, everything has emanated from this primordial vibration!

Human system is capable of producing only three fundamental sounds – A, U and M. All other sounds are produced by permutation and combination of these three sounds. AUM is the marriage of these three fundamental sounds – A, U and M. Let’s do an experiment: Keep your tongue still – hold it with your hand. Then try producing different sounds. You’ll be able to produce only three sounds – A, U and M. Tongue is that ingenious instrument, with the help of other parts of oral cavity, which helps you produce all different types of sounds. That is why these three are called the root sounds.

Let’s do another experiment: sit down straight and chant A…, U…, and M… one by one. Do you feel any vibration anywhere when you chant them separately? A vibrates Manipura chakra (lower abdomen) to chest, U vibrates upper chest to throat, and M vibrates the whole head. This one sound AUM vibrates your whole body from inside! There are 72,000 nadis in the body and they meet 3/4^th of an inch below naval. The sound of AUM produces vibration in this Manipura chakra. Each one of these sounds activates certain nadis and produces effect in certain dimension of your energy system. Vibration produces sound and sound produces creation…! Sound can create, maintain or annihilate.

Science tells us that all matter is formed of molecules, which are further made up of the smallest indivisible particles called atoms. Atoms are further made up of sub-atomic particles – electrons, neutrons, protons, pi-ons, mesons etc. Each one of these sub-atomic structures is particulate as well as wave in nature. Each sub-atomic particle is further divisible into quarks which are only wave in nature, a form of energy. So, all of us are, in the true essence, made up of energy. We are just condensed energy forms! Einstein formulated his famous equation that E = mc², where E stands for energy, m stands for mass, and c is a constant. So, this equation shows that energy is directly proportional to the mass, meaning that mass cannot be destroyed or created; it can just change from one form into another. OM or AUM symbolises that everything in any macrocosm or microcosm, is a state of energy originated from that primordial vibration.

But unlike all other mantra, there is no meaning of OM. It is actually not a word, it is a sound. As per Hindu tradition, OM is the purest name of God. It is the sound of the supreme consciousness. So when you repeat OM, you actually take the name of God. Maharshi Dayanand Saraswati was founder of the ‘Arya Samaj’. He used to write ‘ Ao3m' instead of 'Aom ‘. The ‘3 ‘ (Devanagari digit 3) between O and M is called ‘ploot’. Swami Dayanand used ‘ploot’ to emphasize long pronunciation of ‘O’. Only followers of Swami Dayanand Saraswati (members of ‘Arya Samaj’) write ‘ Ao3m' instead of 'ॐ'. The syllable that is prior to a ploot is pronounced for a longer time/period (more than double). So ' Ao3m ‘ is to be pronounced as OOOm (o…m).

Om in Sanatan Dharma. Sanatan means old. Indian mystical and philosophical thinking is impregnated with Om, mentioned widely n the Upanishads, Tantras, Puranas, Samkhyas and Yoga Vashishta. It symbolises the essence of Sanatan Dharma (the Eternal Way), commonly known as Hinduism – the tolerant and profound conglomeration of spiritual thinking and practice from which Yoga has come. Om is widely known as the ‘Mahat Mantra’ – ‘the great mantra’. Om is not directly mentioned in Rig Veda, probably because it was considered too sacred to utter or even write down. Om is first mentioned, albeit indirectly, in the Yajur Veda in verse 1:1 where it is known as the ‘pranava’ – ‘the humming sound’- or ‘udgitha’ – ‘the elevating chant’. Interestingly, no graphic representation of Om has yet been found in the extensive excavations of the so called Indus Valley civilization (circa 3000 BC, though probably much older). The reason may be either that Om was considered too sacred to be graphically represented, or that it had not yet been realised and brought into mainstream spiritual practice. The oldest direct references and descriptions of Om are to be found in the Upanishads which are considered to contain the essential teachings of the Vedas.

Om in the Mandukya Upanishad. The Mandukya Upanishad is the shortest of the Upanishads – the scriptures of Hindu Vedanta. It is in prose, consisting of twelve verses expounding the mystic syllable Aum, the three psychological states of waking, dreaming and sleeping, and the transcendent fourth state of illumination (Atyanta shunyata). This Upanishad has been greatly extolled. Muktikopanishad, says that the Mandukya Upanishad alone is enough for salvation. According to Dr Radhakrishnan, it contains the fundamental approach to reality.

The Mandukya Upanishad is exclusively dedicated to explaining the significance of Om. It says that Om symbolises everything manifest and yet it has its origin in the Unmanifest. In its analysis it writes Om as Aum with each of the three syllables having specific significance.

There are three mātrās (“letters”, syllabic instants in prosody) in the word aum: ‘a’, ‘u’ and ‘m’.

The ‘a’ stands for the state of wakefulness, where we experience externally through our mind and sense organs. The ‘u’ stands for the dream state, in which inward experiences are available. In the state of deep sleep, represented by the sound ‘m’, there is no desire and consciousness is gathered in upon itself.

But there is a fourth, transcendent state, that of one “who is neither inwardly nor outwardly aware, nor both inward and outward, nor with consciousness infolded on itself, who is unseen and ineffable, ungraspable, featureless, unthinkable and unnameable.” The fourth state (turīya avasthā) corresponds to silence as the other three correspond to AUM. It is the substratum of the other three states. It is referred to as atyanta-shunyata (absolute emptiness).

Om in Indian Classical Music.

The phonemes of the Vedic hymns and the seven fundamental nodes – Sa, Re, Ga, Ma, Pa, Dha, Ni of the Indian classical music have originated (distinctly recognized by the Rishis) from the vibrations of the sublime sound of Om in the Nature. The Vedic quote – ‘Ekoham Bahusyami’ implies that all the sounds, all the energies, all the motions and everything existing in the universe have originated from the vibrations of this single anahata nada. This is the source of the manifestation of the Shabda-Brahm and the Nada Brahm.

Om in the Bhagavad Gita. Om is widely mentioned in the Bhagavad Gita where the mantra Om is an essential part of its teachings and practice. Krishna tells Arjuna:

‘O Arjuna, I am the taste of pure water, and the light of the moon and the sun.

I am the essential nature of the mantra Om mentioned in the holy scriptures,

the sound in ether, as well as the courage and virility of human beings.’

verse 7.8

Krishna, who symbolises underlying Intelligence or Consciousness, is the essence of Om. Om, as sound vibration, is an expression of this underlying Consciousness. Therefore, by practising Mantra or Gyana Yoga (or even Bhakti Yoga) we can trace Om back to its source. In this way, we are enabled to realise the nature of Consciousness.

Krishna talks of death and the importance of chanting Om at the time of death:

‘The mantra Om symbolises Reality. At the time of death, repeat Om and you will go forth from the body and attain the Supreme Goal.’

verse 8.13

From the Yogic viewpoint, death is not just the time of disintegration of the physical body, but also a golden opportunity of directly realising our Immortal or Deathless Essence. Chanting Om at the point of death can be a valuable part of this process.

Krishna also says that all spiritual practices should be initiated with Om:

‘Before starting sacrifices, holy practices and austerities (as prescribed by the scriptures), serious spiritual seekers should chant Om.’

verse 17.24

Indeed, this is what we often do before starting Yoga practice or Meditation – we chant Om a few time, either aloud or mentally, whether alone or in a group. Try it! It works wonders.

Symbolism of the Syllables of Aum. A, U and M, both as syllables and as sounds, as well as the silence after chanting Aum, symbolise a number of different things as follows:

Aum can be chanted by feeling the resonance of ‘A’ in the abdomen, then allowing the ‘U’ to resonate in the chest and finally, feeling the ‘M’ vibration in the head.

A = abdomen

U = chest/throat

M = head

After the sound of Aum there is silence; this symbolises that which is ‘above’ the head (i.e. beyond thinking), the ineffable: Spirit, or Consciousness.

According to the Mandukya Upanishad, the syllables of Aum represent the following realms of experience:

A = jagrat (waking state)

U = swapna (dreaming state)

M = sushupti (deep sleep state)

After chanting Aum there is silence; this symbolises the spiritually awakened state, which transcends the previous three states.

The three syllables of Aum symbolise the three levels of mind as follows:

A = conscious

U = subconscious

M = unconscious

After chanting Aum there is silence; this represents the Super-consciousness state which transcends the previous three states.

According to Yoga, Tantra, Samkhya and Vedanta, the whole of nature, including the human mind and body, is made up of the three gunas (Sanskrit, ‘guna’, qualities):

• sattwa (harmony, clarity and light);
• rajas (passion and dynamism); and
• tamas (ignorance, darkness and inertia).

The three syllables of Aum symbolise these three gunas as follows:

A = tamas

U = rajas

M = sattwa

After chanting Aum there is silence; this symbolises the state of trigunatita (Sanskrit, tri, three; atita, beyond) – that which transcends the three gunas, i.e. Pure Consciousness.

The three syllables of AUM symbolise the three principles of existence symbolised by Brahma, the creative; Vishnu, the sustaining; and Shiva, the destructive:

A = Brahma

U = Vishnu

M = Shiva

After chanting Aum there is silence; this symbolises underlying Reality which is the substratum behind, and beyond, creation (Brahma), sustenance (Vishnu) and destruction (Shiva).

The three syllables of AUM symbolise the three realms of time: past, present and future:

A = Present

U = Past

M = Future

After chanting Aum there is silence; this symbolises underlying Reality which underlies and yet is beyond past, present and future; the Timeless out of which time emerges.

Beyond Aum-the Transcendental. According to the Mandukya Upanishad, the Transcendental State is called turiya (Sanskrit, the fourth) – that which is beyond and yet encompasses the three states symbolised by A, U and M. Hence, in order to discourage us from putting a concept on something which is beyond concept, it is simply and succinctly called ‘the fourth.’

Turiya can be symbolised as follows:

The circle symbolises Turiya, underlying Reality. It includes jagrat, the conscious waking state (A); it includes swapna, the dream, or subconscious state (U); and it includes and yet is beyond shushupti, the causal, unconscious state (M). Though not necessarily visible to eyes, the first three states exist in, and are part of, the manifest universe.

Turiya includes all of these three states or levels of manifest reality, and yet it is beyond them. It encompasses them and yet transcends them.

It is the unseen substratum which can only be realised when our mind dissolves into Consciousness – when, to use an expression attributed to the sage Ramakrishna, the ‘salt doll dissolves in the ocean.’

Plunging through the Centre of Infinity. There is a well-known and ancient hermetic statement:

‘Reality is a circle whose centre is everywhere and whose circumference is no-where.’

There are many levels of interpretation, one of which was pointed out by Giordano Bruno. He said that whereas finite space, no matter how large it is, can have only one centre, infinite space has its centre everywhere. Mathematically, infinite space has an infinite number of centres.

One hundred years later, Leibnitz, the German mathematician, inspired by Bruno’s thinking, tried to explain the same thing with his theory of the Monad (‘monas’ is ancient Greek for ‘unit.’). Leibnitz described each centre of infinity as a ‘monad.’

Each single monad contains the reflection of the entire universe – which is in agreement with modern Quantum theory as well as many mystical systems including Yoga and Tantra.

The Hua Yen (or Kegon) School of Chinese Buddhism has tried to explain this even further with the image of Indra’s Jewel Net where there are an infinite number of jewels in each of which is reflected all the other jewels together. Also, each of the jewels reflected in this one jewel also reflects all the other jewels, so that there is an infinite reflecting process going on. This gives an idea of infinitely repeated interrelationship among everything in the universe.

In Yoga, each centre of infinity is called bindu. Each monad, each particle of existence, is impregnated with energy and Consciousness. Each bindu is in intimate contact with every other bindu. Each bindu shares with the Totality and the Totality shares with each bindu. The Primordial Vibration, symbolized by Om, resonates through each of these infinite number of centres. By chanting Om (or any other mantra), we move from a state of extroversion and dissipation to a more introspective, harmonious state.

Centring ourselves in Meditation, we are able to ‘touch’ the bindu (the Transcendental Point, symbolised by the dot in the top of the Om symbol Å). Plunging through this Bindu (which exists everywhere), we can realise the nature of Reality.

The Bindu of the Human Personality. Each and every embodied being is an expression of Shiva (Consciousness; underlying Reality) acting through the medium of Shakti (Energy; the Quantum Vacuum). As we have already said, each bindu (particle) of existence acts as a conduit for the flow of creative energy represented by the raif.

But the bindu of the human personality is known as the Anandamaya Kosha, the Blissful Sheath or Causal Body. This is the nucleus of our existence as an embodied being. In Meditation, we are in contact with this level of our being, and we can be catapulted into osmotic contact and realisation of underlying Consciousness. As Eckhart, the medieval German mystic, said:

“The eye with which I see God is the same as that with which He sees me.”

That is, Reality ‘sees’ us (i.e. is in constant and intimate contact with us) through the bindu, but we can also reciprocate by ‘tuning’ into Reality through the bindu (by ‘seeing’ through the same ‘eye’). The bindu, here the Anandamaya Kosha, allows us to realise Reality. Or, more correctly, we should say that the bindu is the point through which the Cosmic Consciousness realises itself through the individual consciousness.

When we chant Om we focus on the resonance which is the raif. Our being gets absorbed in this vibration and this has the power to lead us back, via the bindu, to realise the underlying nature or Consciousness which is beyond the bindu.

All this is indicated by the symbol of Å: it is a symbol of the process of manifestation or creation, the means by which we exist as embodied beings. But, at the same time, Aum also symbolises the process of return, where through practice (Sanskrit, sadhana) we can realise our essential Roots.

The Analogy of the Lotus. The lotus flower is an archetypal symbol of the evolutionary potential and development of each human being.

The lotus has three stages of growth and can be related to A-U-M as follows:

The roots that sink deep in the mud correspond to ‘A’; the stem, as it grows through the water, corresponds to ‘U’; and the bud and the flower above the water facing the Sun is ‘M’. We are born in the womb, the matrix of matter (the roots in the mud); we grow up, developing the intellect, learning about our emotions and the ways of the world (the stem in the water of life); finally, we can blossom like the beautiful lotus flower when we realise our eternal connection with Spirit (our petals unfurl in the Sun).

Put in other terms, we can say that the lotus symbolises our growth in life as we pass through the three gunas: where we start in the mud of tamas (ignorance; identification with our physical form), pass through the waters of rajas (emotions, passion, ambition and furious activity) and finally, through refinement of our understanding (perhaps having practised Yoga or some related system), we arrive in the fresh air and clear sky of sattwa (harmony, joy and clarity). Then we are enabled to realise the Reality (the sun) which far transcends our individuality (symbolised by the lotus).

A-U-M and the lotus symbolise this whole process to supreme fulfilment of our lives.

From the Circle to the Point. During chanting, the sound of Om starts with a circle and ends with a point. During pronunciation, the lips are slightly apart with ‘A’, slowly starting to close with ‘U’ until they are completely closed with ‘M’.

There is, at first, expansion outwards and then contraction inwards. Try it for yourself.

This indicates the path of Yoga: starting from a more or less (mentally and emotionally) dissipated state (represented by the circle), where we search for meaning externally, in the world at large, we start Yoga and progressively move to a more unified state where we are centred in Being (represented by the point). Every time we chant Om we are symbolising the path towards Unity.

Om in other Mantras. Om is an integral part of most other mantras used in Yoga (Om Namah Shivaya, Gayatri Mantra, Mrityunjaya Mantra etc.). Om precedes other mantras since it symbolises Consciousness and without Consciousness, nothing can exist. Without the presence of underlying Intelligence, the mantra has no value and no power to transform; indeed it cannot even exist! Om is the very core, the bed-rock, of all sounds and all other mantras. Without that which is symbolised by Om nothing can exist, including each of us.

Om takes us Home. Our essential nature, our original home, is Consciousness. H-O-M-E is composed of OM encompassed by HE; Therefore, OM is the essence of HE (Underlying Intelligence). Chanting Om helps us to realise the roots of our Being, and in the deepest sense takes us homeward.

Om Symbolises:

• The vibration of God.
• Truth, the Absolute.
• The ‘hum’ of the universe.
• Liberation and the means to it.

Om Symbolises and Encourages:

• The descent of Universality into the human heart.
• The descent of the Infinite into the finite.
• The expression of the Unconditioned into the conditioned.
• The descent of the Formless into form.

How to chant AUM

AUM can be chanted slowly or quickly. Each method is as good as the other and you must experiment yourself to find out your own preference.

Benefits of chanting AUM

• AUM, pronounced correctly, arouses and transforms every atom in the physical body, setting up new vibrations and conditions, and awakening the sleeping power of the body.
• The chanting of AUM drives away all worldly thoughts and removes distractions.
• If you are depressed, chant AUM for 10 minutes, you will be filled with new vigour and strength.
• Chanting of AUM gives energy.
• Continuous practice of AUM helps in improving the brain capacity and memory. Our capacity to grasp any knowledge increases. Our mind becomes more active and we are able to take decisions quickly. Chanting of AUM stimulates sleeping brain centres.
• Just 5 minutes of AUM chanting gives calmness and relaxation to our body and mind. Chanting of AUM improves confidence level and prepares us to face the adverse circumstances of life.
• AUM removes nervousness and fears from the mind.
• Chanting of AUM before bed gives sound sleep. The problems of Insomnia and scary dreams are addressed by AUM chanting.

The Science behind Pranav Jaap, or Udgitha, or Primordial Sound Meditation, or AUM Chanting

How to do Pranav Jaap or Primordial Sound Meditation

Play this video and follow instructions:

The chanting of Om and reflection on its meaning helps to bring about a transformation in our perception so that we can start to realize the meaning of the above.

► OM – AUM – AMEN – AMIN – OGHAM…….

Please click here to go to Mindfulness and Breathing – Based Healing E-Course (A part of DSBH Therapy) Post

To go to Vipashyana, or Vipassana, or Breath Awareness Meditation post, please click here.

To learn more about mindfulness and breathing based course and the science behind it, and for certification, please go to the link and register.

Note : You should check with your health care professional before starting this or any new exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises.

The information contained in the program is not intended to serve as a replacement for professional medical advice. Any use of the information in these programs/ workshops is at the reader’s discretion, risk and responsibility. The studio, author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained herein. A health care professional should be consulted regarding your specific situation.

The post Primordial Sound Meditation appeared first on SAVY International Inc..

Hi there!

Modern Science is validating amazing results of breathing exercises! Usefulness of Yoga Therapy programs in treatment is being documented through various studies. A  recent medical study concluded that Yoga breathing (Pranayama) was a feasible intervention among patients with cancer receiving chemotherapy; pranayama may improve sleep disturbance, anxiety, and mental quality of life and a dose-response relationship was found between pranayama use and improvements in chemotherapy-associated symptoms and quality of life. 

It gives me immense pleasure to introduce Yoga services at SAVY International Inc. An ISLAND OF EXCELLENCE for Yoga, SAVY International Inc., in operation since 2011,  is an incorporated Canadian business and is a registered yoga school accredited RYS-200 and RYS-300 levels by Yoga Alliance, USA. We offer our services under one of the most qualified & experienced faculty in the world. Please check out SAVY Storyline to know about our journey so far.

DSBH Therapy, or Dr Sahdev’s ‘Breathe and Heal’ Therapy is the First Canadian Yogic  Breathing Exercises program designed for therapy, which helps achieve freedom from diseases and to attain positive health. This is also one of the very few breathing exercises programs in the world which offer training in yogic breathing exercises in a well-structured, stepped and safe way. Based on time-tested yoga techniques, including some very potent and effective breathing exercises validated by the stringent test of time, and a fruit of over three decades of laborious and painstaking clinical research and refinement in India, this program is one of the safest, most scientific and the most effective breathing exercises programs based on qualified medical and yoga expertise! It is the first, and so far the only, program in the world, to offer the benefits of Breathing Exercises, Surya-Yoga and other lesser known elements of yoga together for asthma, breathing problems, heart problems, cancer care and other major and minor diseases. 

We also launched DSBH Breathing Educator program, again, the First Canadian Breathing Educator program, to prepare DSBH Breathing Educators who’ll impart the knowledge about breathing exercises throughout Canada and the world in a safe and effective way.

Some of the recent studies have proved the following benefits of Pranayama, the science of breathing:

•  Brain Growth and increase in grey matter
• Improve concentration and mental focus
• Prevent Heart Attack
• Lower Stress
• Get rid of Negative Emotions
• Alleviate anxiety & depression
• Effectively reduced performance anxiety
• Reduce Examination/ Stage Phobia
• Lower Blood Pressure
• Favourable Gene Expression
• Enhanced body immunity
• Healthy Aging
• Improve health
• Amazing role in healing diseases
• Bestow joy, peace and happiness
• Awaken, balance and heal the chakras
• Increase energy, vitality and awareness
• Help break bad habits
• Help manifest desires and intentions, with better focus
• And many more benefits to be documented!

You can find links to some of these studies on Dr Sahdev’s’ Breathe and Heal’ Therapy page.

We offer interactive Free Information Talks which provide background on DSBH Therapy based on  clinically-proven breathing exercises, how to recognize symptoms of poor breathing, what healthy breathing looks like and how to improve breathing immediately. This talk can be tailored to the needs of various support groups and adjusted for time limitations from 15 minutes to 1 hour.

We also offer training in breathing exercises in a safe and stepped manner in Private sessions, small groups or workshops. From time to time, we hold workshops on different diseases based on breathing exercises.

These talks can be held at a physical location or on-line.

If you would like a free talk for your group,  or would be interested in attending a workshop, please contact us.

We look forward to serve you with the best of our abilities.

 Have a great day!

Dr Jitender K Sahdev

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Wortley Road – Old South London Yoga Classes Schedule

Registration open for all classes

 At 190 Wortley Road Suite LL-2 London ON N6C 4Y7.

(Free Parking, Elevator Available, Wheel Chair Accessible)

Basic Yoga Classes

Sukshma (Subtle) Yoga (L I) – 9.30 am to 11.20 am

Yoga For 50+ (L I) – 1 pm to 1.50 pm

SAVY Vinyasa (L II) – 6.30 pm to 7.20 pm

North-West London Yoga Classes Schedule

Only By Appointment

At 163 Concord Road London ON N6G 3H9.

(Free Parking)

Small Class Yoga and Private Sessions Only

(All classes available only as Separate Packages)

Kick start your Yoga Journey with Thrifty Thursday Gift Certificate!

Here are some yoga poses to keep you active on Thursdays.

Utthitta Chaturanga Dandasana (Plank): This pose will give you a toned belly, reduced back pain, flexibility, will improve your mood and gives you an improved balance and posture. Start from 30 seconds and build up.

 Chaturanga Dandasana (Four Limbed Staff Pose): Use the strength of your whole body to do this pose. This is much more than a push-up. It strengthens arm, shoulder, and leg muscles, develops core stability and prepares body for inversions and arm balances.

Tripada Chakrasana (Three-legged Wheel Pose): Need an energy boost? Do this pose. It stretches the chest and expands lungs, strengthens the arms and wrists, legs, buttocks, abdomen, and spine, stimulates the thyroid and pituitary, increases energy and counteracts depression, and is therapeutic for asthma, back pain, infertility, and osteoporosis.

Halasana (Plow Pose): This pose strengthens and opens up the neck, shoulders, abs and back muscles, calms the nervous system, reduces stress and fatigue, tones the legs, stimulates the thyroid gland, strengthens the immune system and also helps women during menopause.

Bakasana (Crow/ Crane Pose): Bakasana helps in strengthening the wrists and arms, stretches the upper back and increases the flexibility and elasticity of the spine, strengthens and tones various muscles and organs in the abdominal region, opens up the groin region, and improves the sense of balance, concentration, and co-ordination.

Ashtavakrasana (Eight-Angle Pose): This pose is dedicated to the sage Ashtavakra, the spiritual guru of King Janaka. This difficult lateral movement tones the spine by supplying the spinal nerves with a copious supply of blood. It increases gastric activity, helps to digest food and eliminate toxins. The spine is given the maximum lateral twist.

Thursday – Relevance and History

Thursday is dedicated to Lord Vishnu and Lord Brihaspati, the Guru of gods. Hence, this day is called Brihaspativar. Thursday is also popularly known as Guruvar. Devotees listen to devotional songs dedicated to Lord Vishnu on this day.

Ritual:

Devotees adorn yellow colored clothes and offer yellow flowers to appease god Vishnu and Vrihaspati.

Fasting:

Devotees fast throughout the day and consume food only once which consists of ‘chana daal’ (Bengal Gram) and ‘ghee’ (clarified butter). The food color used is yellow. Many offer banana or plantain to god. In Bengal, they worship goddess Lakshmi and elsewhere, people also visit Hanuman temples on Thursdays. Through ‘pujas’ (worship) and ‘vrats’ (fast) on Thursdays, it is believed, devotees are blessed with wealth, success, fame, and happiness.

Folklore:

The popular myth is that Lord Vishnu once appears before a devout Hindu disguised as a beggar to test the devotee on a Thursday. Some believe it was Lord Vrihaspati. At first the devotee neglects his duties towards the holy man and denies him alms and is lethargic but later when he realizes his mistake, he observes a ritual fast on Thursdays and appeases the gods.

Color & Gem:

Yellow is the color of the day and the preferred gems are Sapphire and Pukhraj.

Celestial Body:

The planet Jupiter (Vrihaspati) rules Thursday.

 To see the full schedule, please click here and check schedule of classes.

The salient features of London Yoga Classes at SAVY are:

• Comprehensive, authentic, world class teaching and knowledge-base in all aspects of Classical Yoga
• Authentic Ashtanaga and Vinyasa Yoga training based on true, traditional Classical Yoga from India
• Asanas, Pranayama, Pratyahara, Dhyana, Kriyas. Chakras, Kundalini Awakening, Shatkarma, Marma, Mantra etc
• Clear, concise, to-the-point instruction and individualized care
• One of the most qualified, experienced, international faculty, well-trained in India with excellent teaching skills
• Yoga School with highest ranking of RYS 200, RYS 300 – we train yoga teachers up to the highest rank
• Yoga Therapy services for all diseases available
• Wonderful, knowledgeable, stable, regular, supportive, warm, welcoming yoga community
• Unique, specialized yoga classes – Sukshma Yoga, Vinyasa Yoga, Deep Stretch Yoga, Yoga for Face, Meditation Classes, Sun and Moon Salutations, Pranayama etc
• Workshops on interesting Yoga topics from time to time
• Delve deep into the field of Yoga – Keep learning and sharing knowledge
• Suitable time of classes
• Small size of even group classes
• Small Class Yoga for smaller groups
• Private sessions also available
• Decent studio setting – enjoy the calm, serene surroundings
• Plenty of Free Parking
• Most affordable Yoga Classes

For schedule of Intermediate and Advanced Yoga Classes, Therapeutic Yoga Classes, Special Classes, Workshops, Meditation Classes and more, please contact us.

To see the full schedule, please click here and check schedule for different locations.

Choose your class today! Please book your spot in advance to avoid inconvenience.

Pre-registration at least one day in advance is mandatory.

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p style=”text-align: center;”>Please check details with the Studio.

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Ever since I started teaching yoga in London ON, I’ve been big on breathing exercises in all my yoga classes. I realized, surprisingly, the lack of awareness about Pranayama and other elements of Yoga. Almost three decades of my career as a physician and yoga therapist have taught me a lot about Pranayama or breathing exercises, and fortunately, I’ve been able to use all I learned for the good of everyone, in India and here, in Canada.

Bringing your nervous system back into balance

Stress is necessary for life. Like finely-tuned strings of a guitar, you need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life.

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight.” While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. Stress and trauma can play havoc with every aspect of health.

The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium. When stress throws your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.

Very often I come across stress and anxiety related problems in my practice as Yoga Therapist. When trying to sleep, I am told, “I am disturbed by a bombardment of thoughts!” As dictated by my past experience with Pranayama, I usually suggest that the client try some very simple breathing exercises while lying in bed at night to help her relax and fall asleep. The practice is simple: a few minutes of deep, diaphragmatic breathing followed by a few minutes of consciously and gently extending each exhalation. The feedback for this very simple breathing manoeuvre has been overwhelmingly superlative!

Some of my clients/ students who learnt these breathing exercises from me three years ago, are still doing them. In India, some of my patients who learnt these exercises more than twenty years back, continue doing them and are hale and hearty! Pranayama, the fourth amongst Ashtanga, or the eight limbs, does not essentially have to be complicated.

Relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone, but practically, I’ve seen Pranayama being helpful in all situations, esp. in the long run. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

Pranayama literally means ‘prana‘ and ‘ayam‘; ‘prana’ means the life force or energy, and ‘ayam’ means to extend, so pranayama means “to extend the vital life force,”. The physician of gods is ‘Ashwin’, Vedas say, which literally means the breath. It is an incredibly rich practice made up of many breathing techniques that vary in complexity from ones simple enough for a child to do to those appropriate only for advanced yogi. Breathing is one involuntary process which can be very easily controlled voluntarily, and pranayama teaches us how to do that exactly.

The best way to practice pranayama is ALWAYS under the guidance of an experienced teacher, though there are simple techniques—such as gentle diaphragmatic breathing and comfortably lengthening the exhalation—that can be used at any time to transform not only your breath but also your state of mind.

I try to exploit the technique to its full potential in my practice. In my work as a yoga therapist, I treat people struggling with a large variety of issues, including stress, depression, anxiety, sleep disturbances, high cholesterol, heart diseases, chronic pain, and even life-threatening illnesses. Time and time again, I’ve seen simple pranayama practices reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle, deeper level, help people connect to a calm and quiet space within so that they experience greater clarity and well-being on every level.

In the Yoga Sutra, Patanjali describes pranayama as a process by which you can break your unconscious breathing pattern and make the breath long, easy, and smooth. Most people’s unconscious breathing patterns are anything but easy and smooth; they tend to be shallow, tense and erratic. When we are afraid or hear bad news, we often gasp— inhaling sharply, holding the breath and then breathing fast and shallow. These breathing patterns can activate the sympathetic nervous system, referred to as the “fight or flight response, or may be a sign of it.

One of the primary reasons that pranayama techniques that include a long, smooth exhale are so beneficial is because, when applied optimally and correctly, they can activate the parasympathetic nervous system and evoke the “relaxation response,” countering stress and anxiety and its effects on your body and mind. When your focus stays on the breath, the muscles also tend to relax. As a result, with a calmer, more focused and still mind, your resilience in the face of challenge or adversity increases.

Recently, based on and encouraged by my past clinical experience, I have launched a routine of breathing exercises by the name of Dr Sahdev’s ‘Breathe and Heal’ Program. The breathing exercises included in the program have shown to be very effective and I expect this program to be very useful. This will be the core of Yoga Therapy programs at SAVY and we are working on introducing programs for serious diseases one by one. We have already launched Fight Cancer’ Program for cancer care.

A Calm and Quiet Mind

The eight limbs of yoga outlined in Patanjali’s Yoga Sutras are a path to help you reach an unperturbed state of mind, or focus. But this focus is not the end goal. As Patanjali says, as a result of reaching this state of attention, you experience clearer perception and a heightened connection with your true inner Self.

When you’re better connected with your true Self, it becomes easier to see what exactly is not your true Self and this discernment allows you to act with detachment and greater efficiency.

Pranayama is an important tool to get you to this state of more focus, leading you on to clearer perception, a greater connection with Self, and ultimately a more fulfilled life. Patanjali’s ‘Yoga Darshana’, sutra 2.52 says, ”Tataah ksheeyte prakashavaranam.”, “As a result [of pranayama], the sheath that blocks our own inner light, disappears.” And then our inner light shows the path. In other words, through the practice of pranayama, you can reduce all the disturbance, agitation, distractions, and self-doubt that prevents you from connecting with your own inner light- your true Self. In this way, pranayama can have a profoundly positive influence on your life.

The Practice

Though practice of pranayama is safest and most effective only when guided by an experienced teacher who knows your needs and limitations, there are some simple techniques you can try yourself as long as you’re in good health and don’t push yourself to limits!

The three breathing practices:

• relaxed, diaphragmatic breathing;
• Shitali (or Shitkari) Pranayama; and
• gentle “extended exhale” breathing,

are a good introduction to pranayama. Each exercise supports the parasympathetic nervous system, quietens the mind, and helps to bring about a state of more focused attention. As you become more aware of your breath, you may start to notice when you are unintentionally holding your breath or breathing shallow. You also may begin to associate patterns of the breath with your moods or states of mind. This self-awareness is the starting point towards using Pranayama to help change your patterns and, through regular practice, bring more positivity in your life. Pranayama is a very deep, effective and profound science, but this can be a good introduction to the potential of your breath.

You can do them at just about any time of day, 5 hours after a large meal. Try these exercises and feel the difference!

Basic Breath Awareness

This introductory diaphragmatic or deep breathing exercise teaches you how to breathe more fully and consciously.

Benefits: Deep breathing stimulates parasympathetic nervous system, reducing stress and anxiety and hence calming you down.

How often: At least once a day, at any time, preferably on empty stomach in the morning.

Steps

• Sit down or lie down comfortably on your back, knees slightly bent and feet flat on the floor almost hip-distance apart.
• Keep your spine – back and neck, naturally straight.
• Place a palm on your abdomen and breathe comfortably, noticing the quality of your breath.
• Simply observe your breath.
• Then gradually make your breathing increasingly relaxed and smoother, and deeper.
• Once the breath feels relaxed and comfortable, notice the movement of your abdomen. As you inhale, feel the abdomen expand under your hand; as you exhale, feel the subtle contraction of the abdomen.
• Gently, try to actively expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of diaphragm and experience a full, relaxed breath.
• Repeat it for 8 to 10 breaths.

Sheetali – The Cooling Breath

Sheetali means “one which cools” because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect. To practice it, you need to be able to curl the sides of your tongue up and in so that it looks like a tube. This ability to curl the tongue is a genetic trait. If you can’t curl your tongue, just protrude your tongue a little over your lips and roll it into a tube as much as you can.

Benefits: Improves focus; reduces agitation, anger, and anxiety; and pacifies excess heat in the system.

How often: Do not repeat it more than 10 times once a day.

Steps

• Sit comfortably, either in a chair or on the floor, shoulders relaxed and spine – back and neck, naturally erect.
• Slightly lower the chin, curl the tongue on its sides, and protrude it out of your mouth.
• Inhale gently through the “tube” thus formed by your curled tongue as you slowly lift your chin toward the ceiling, only as far as the neck comfortably permits.
• At the end of the inhalation, with your chin comfortably raised, retract your tongue and close the mouth.
• Exhale slowly through nostrils as you gently lower your chin back to a neutral position.
• Repeat for 8 to 10 breaths.

The Long Exhale

This breathing practice which involves gradually increasing your exhalation until it is twice the length of your inhalation, has an immediate and immense relaxing effect.

Benefits: Helps in insomnia, sleep disturbances, stress and anxiety.

How often: At bedtime to induce sleep, in the middle of the night if you’re struggling with sleeplessness, or at any time of the day to calm down.

Steps

• Begin by lying on your back with bent knees and flat feet, hip wide on the floor.
• Place a hand on the abdomen and take a few relaxed breaths, feeling the abdomen expand and contract under your hand.
• With your hand on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths.
• If the duration of inhalation is longer than that of exhalation, you can begin to make it the same length as exhalation over the next few breaths.
• When your inhalation and exhalation are equal, gradually start working on the length of your exhalation.
• Continue breathing in a smooth and relaxed manner, and keep increasing the exhalation by 1-2 counts once every few breaths.
• Make sure you experience no strain as the exhalation time increases and continue until your exhalation is up to twice the length of the inhalation. For example, if your inhalation is 5 seconds, do not increase the length of your exhalation beyond 10 seconds.
• Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce relaxation, so take care that you don’t push yourself beyond your capacity; doing so will only be counter-productive. Keep it comfortable and easy. Breathe like this for 8 to 10 breaths.
• Then finish your practice with 4 to 5 natural, deep, relaxed breaths.

Follow this routine for a few days and experience the difference these simple breathing techniques can make for stress, anxiety and sleep related problems.

For more serious problems, any queries, or qualified guidance for breathing exercises, please do not hesitate to contact us.

For more detailed instruction in specifically targeted, specialized breathing exercise routines, upcoming workshops, please contact Studio or check the workshop details by clicking on the image below.

Stress and Anxiety Care Workshop

To delve deeper into this important topic in Yoga, please check different courses/ workshops at SAVY. 

Dr Jitender K Sahdev

President and Director of Teaching

Please contact us to learn more about Yoga. We would love to hear any suggestions or comments that you might have. Space is limited in courses and participation will be on a first-come-first-served basis. So, respond early to participate in this exciting, life-transforming Yoga experience. 

Note : SAVY Studio is not an emergency medical facility nor does it include medical diagnosis or medical treatment and is not a substitute for medical care. Yoga and Ayurveda are currently considered a form of complementary and alternative medicine in Canada. These are not licensed in Ontario as a medical discipline or practice. All services and treatments provided are complementary or alternative to health care services provided by licensed health care practitioners. Yoga and Ayurveda are complementary to and supportive of traditional western medicine as practiced in Canada.

The advice, or any of its component levels have not been evaluated by Health Canada, US Food & Drug Administration or the American Medical Association. This technology does not claim to diagnose, treat, cure, or prevent any disease. Medical advice must only be obtained from a physician or qualified health practitioner. Results may vary between individuals. There are no guarantees, expressed, or implied.

You should check with your health care professional before starting this or any new therapy or exercise program or breathing routine. This is especially important if you have any pre-existing health conditions, such as high blood pressure, migraines or heart or lung ailments. Women who are pregnant or think they might be pregnant should consult their physician before performing any of the breathing or physical exercises or undertaking any therapy program.

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Pashchimottanasana

Paschimottanasana stretches the length of the spine, and allows the life-force to flow to every part of the body.

परसार्य पादौ भुवि दण्ड–रूपौ दोर्भ्यां पदाग्र–दवितयं गॄहीत्वा |
जानूपरिन्यस्त–ललाट–देशो वसेदिदं पश्छिमतानमाहुः || ३० ||

prasārya pādau bhuvi daṇḍa-rūpau
dorbhyāṃ padāghra-dvitayaṃ ghṝhītvā |
jānūparinyasta-lalāṭa-deśo
vasedidaṃ paśchimatānamāhuḥ || 28 ||

Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called Paśchima Tâna.

इति पश्छिमतानमासनाग्र्यं पवनं पश्छिम–वाहिनं करोति |
उदयं जठरानलस्य कुर्याद उदरे कार्श्यमरोगतां छ पुंसाम || 29 ||

iti paśchimatānamāsanāghryaṃ
pavanaṃ paśchima-vāhinaṃ karoti |
udayaṃ jaṭharānalasya kuryād
udare kārśyamaroghatāṃ cha puṃsām || 29 ||

This most excellent of all asanas, Pashchimottanasana, makes the breath flow through the Sushumna, rouses the gastric fire, makes the loins lean, and removes all diseases.

Hatha Yoga Pradipika, Chapter 1, verse 29

Pashchimottanasana (Sanskrit: पश्चिमोत्तानासन; IAST: paścimottānāsana), Seated Forward Bend, or Intense Dorsal Stretch, is a yoga posture.

(PASH-chee-moh-tan-AHS-anna)

pashchimottana = intense stretch of the west (pashima = west, uttana = intense stretch)

Together with Padmasana (lotus), Siddhasana (half-lotus) and Vajrasana (lightning-bolt pose), this pose is an accomplished pose according to the Shiva Samhita. It was advocated by 11th century yogi Gorakshanath.

Etymology

The name comes from the Sanskrit word paschima (पश्चिम, paścima) meaning “west” and uttana (उत्तान, uttāna) meaning “intense stretch” or “straight – asana  (आसन) meaning “posture”.

• Paschima (पश्चिम, Paścima) = Back, West, Back of Body
• ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
• Tana (तान, Tāna) = stretched
• Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened
• Asana (आसन, āsana) = Posture, seat

Pashchimottanasana (पश्चिमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-back-of-body

Classification and Level: Basic seated forward bend

Concentration: On the back and the Manipura Chakra

Step by Step:

1. Sit on the floor with your legs straight in front of you. You may support your buttocks on a folded blanket. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.

2. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Keep the back and neck straight. Lengthen the tailbone away from the back of your pelvis. If possible hold the big toes or take the sides of the feet with your hands, thumbs on the soles, elbows fully extended. Be sure your elbows are straight, not bent.

3. When you are ready to go further, don’t forcefully pull yourself into the forward bend, even if your hands are on the feet. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor. The lower belly should touch the thighs first, and then the upper belly, the ribs, and the head last.

4. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

5. Stay in the pose anywhere from 1 to 3 minutes initially. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

Anatomy of the Pose

Focus on extending the spine towards head with each inhalation, and try to bend down with each exhalation.

Joint Actions: Spinal flexion (moving towards extension); sacrum nutation; hip flexion, adduction, internal rotation; knee extension; ankle slight dorsiflexion; scapula abduction, upward rotation; glenohumoral joint flexion, slight external rotation, adduction; elbow extension; forearm slight pronation.

Working

Gravity acts to pull the torso towards the top of the thighs.

Spine: Extensors can act to deepen action in the hip joints.

Legs : Vastii and articularis genus to extend knees.

Lengthening

Spine: Spinal extensors (if releasing into pose), latissimus dorsi.

Legs : Hamstrings, gluteus maximus, piriformis, obturator internus and gemelli, gluteus medius and minimus, gastrocnemius and soleus; popliteus works at length (eccentrically) to prevent hyperextension of the knees.

Arms : Rhomboids, lower trapezius, latissimus dorsi.

Breathing

Breathing can be very helpful while moving into this pose. Emphasizing the action of the exhalation deepens the flexion at the pelvis, whereas emphasizing the action of the inhalation assists in extending the upper spine. This will only occur if the exhalation is initiated with the lower abdominal muscles and the inhalation is directed towards the rib cage.

Therapeutic Applications

• Calms the brain and helps relieve stress and mild depression
• Stretches the spine, shoulders, hamstrings
• Stimulates the liver, kidneys, ovaries, and uterus
• Improves digestion
• Helps relieve the symptoms of menopause and menstrual discomfort
• Soothes headache and anxiety and reduces fatigue
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Basic Benefits:

• Stimulates the Manipura Chakra and life energy.
• Increases blood supply in the back.
• Stretches the muscles of the back and along the back of the legs.
• Activates kidney and pancreas function and aids in achieving a slim figure.

Contradictions and Cautions

Those having the following problems should observe caution:

• Asthma
• Diarrhea
• Back injury: Only perform this pose under the supervision of an experienced teacher.

Beginner’s Tip

Never force yourself into a forward bend, especially when sitting on the floor. Coming forward, as soon as you feel the space between your pubis and navel shortening, stop, lift up slightly, and lengthen again. Often, because of tightness in the backs of the legs, a beginner’s forward bend doesn’t go very far forward and might look more like sitting up straight.

Variations

Urdhva Mukha Paschimottanasana (urdhva = upward; mukha = face)

Lie on your back, exhale, and bend your knees into your torso. Then inhale and extend the heels toward the ceiling. Slowly, on an exhalation, swing your feet toward the floor above your head. You may or may not be able to reach all the way to the floor. Try not to let the back of the pelvis lift very far from the floor—this is an upside-down version of Paschimottanasana, not Salamba Sarvangasana or Halasana.

Modifications

Most students may sit up on a folded blanket in this pose. Extremely stiff students can place a rolled up blanket under their knees.

Partnering

A partner can help you release your lower back in this pose. There are various ways partners can help each other:

1. Have your partner stand behind you facing your back. Perform the pose – then have your partner press his/her hands against your lower back and pelvis. The hands should be turned so the fingers point towards your tailbone. Remember though that the pressure isn’t to push you deeper into the forward bend; rather, gentle pressure (parallel to the line of the back) encourages the back spine and tailbone to lengthen away from the torso. Extend the front torso against this downward action.
2. Have your partner sit behind you, tailbone to tailbone, back to back. As you deepen your pose, your partner may extend arms up, staying in close contact all the time and release his/ her weight on to your back slowly, almost lying down on your back as you complete the pose. You can do the same for your partner later on.
3. Another way to get help from a partner is sitting in front of each other, feet apposed, holding hands while getting into the pose and keep holding hands while gravity acts to deepen the pose. You can walk your hands up your partner’s arms to get deeper, while directing your weight down towards thighs.

Preparatory Poses

• Balasana
• Janu Sirasana
• Uttanasana

Follow-Up Poses

• Ardha Matsyendrasana

Tips for Your Practice

Improvement with this pose is a lengthy process! The changes may take years, and you may encounter many roadblocks where your resistance temporarily slows you down.

Focus your mind on relaxing into the pose instead of pushing into it with force and meeting resistance. Relax and let gravity act. Where and how you use your weight depends on how deep your existing forward bend already is. If you are only a few inches from your legs, let the weight of your chest take you down towards thighs. If you can’t get so close to your legs, hold your feet or big toes and gently ease into more depth.

Here again, the mind can intrude, resisting the surrender that is required to fully benefit from this manoeuvre. Explore the mental patterns you’re bringing to the asana—an urge to push or a tendency to give up and space out—and redirect your attention to the sensations of letting go. As you deepen your pose by doing less, you will recognize how emotions stored in the body can tighten the muscles and hold you back. Surrender mentally and you will just ease into greater depth.

Here is another technique to help free your spine. Cup the back of your head in your hands. Drop your elbows toward the floor and let your upper back spread. Then keep your shoulder blades wide as you inhale and raise your elbows, stretching them away from your sides. Press the back of your head into your hands as you open your chest and lengthen your torso forward. Expand this motion for several breaths and then release your elbows, chest, and head down again. You may find your forward bend to be both deeper and more extended.

As you progressively surrender, stop resisting mentally and start easing into the pose, your pose grows quieter, supported by your legs, stay in touch with the form of the pose by sending delicate physical reminders to yourself whenever you feel the discomfort of misalignment disturbing your inner focus. Keep your heels, legs, thighs and tailbone in contact with the earth and active and your hip joints flexed. Continue to deepen the sensation that your torso is at rest on your legs, allowing your belly to stay on your thighs, feeling it as liquid and cool. Let distractions diminish and blur into the background and immerse yourself completely into the inner terrain of the pose.

Sustaining this inner focus is always a challenge. At some point, it becomes meditation. You will become aware of the struggle as you oscillate between effort and surrender, distraction and attention. Slowly, the influence of your mind becomes more and more obvious. You may be surprised by your resistance to prolonging the pose, particularly if you are quite flexible but not accustomed to holding the pose for long. At this point, whatever your tendencies, the mental challenges you encounter are the most likely threats to deepening your practice. A host of emotions will play upon your mind, and you thought this was a mere hamstring stretch! As you deepen your pose, you’ll encounter struggles that create agitation and sabotage a balanced, sattvic experience. You are determined to stay, no matter what, even though your whole being is begging for relief!

Shift your focus to the inner rhythm of your breath. It will be your guide. You can benefit from each insight that accompanies the process. With time and practice, Paschimottanasana will become a prolonged, body-oriented meditation.

Paschimottanasana forces you to deal with your resistance, attachments and habits. It teaches you what to hold on to and strengthen and what to leave. Introspection tells you that the mind does constantly influence your yoga. You learn that asana is a way to develop the psychological hardiness that comes from meditation and enlightenment.

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Welcome to Thrifty Thursday Half Price Gift Certificates/ Offers

Every Thursday, SAVY International will be offering

5 Half Price Gift Certificates!

YOU CAN PURCHASE THEM ON THURSDAYS – 12 AM TO 11.59 PM.

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