Meditation

Meditation is a mental discipline by which one attempts to get beyond the conditioned, "thinking" mind into a deeper state of relaxation or awareness. Meditation often involves turning attention to a single point of reference. It is recognized as a component of almost all religions, and has been practiced for over 5,000 years.

It is also practiced outside religious traditions. Different meditative disciplines encompass a wide range of spiritual and/or psychophysical practices which may emphasize different goals -- from achievement of a higher state of consciousness, to greater focus, creativity or self-awareness, or simply a more relaxed and peaceful frame of mind. The word meditation originally comes from the Indo-European root med-, meaning "to measure."

From the root med- are also derived the English words mete, medicine, modest, and moderate. It entered English as meditation through the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning "contemplation."

Meditation is a focusing of the mind on a single object, creating the cessation of all thought. As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment. The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice. The benefits of a regular meditation practice include reduction of stress, tension, anxiety and frustration, as well as improved memory, concentration, inner peace and whole body well-being.

Forms of meditation

1.1 Hinduism

1.2 Buddhism

1.3 Christianity

1.4 Islam

1.5 Jainism

1.6 Judaism

1.7 New Age

1.8 Sikhism

1.9 Taoism

1.10 Bahá'í Faith

Pranayama

Pranayama are breathing exercises developed by the ancient yogis for purification. Prana translates into "life force energy" and Yama translates into "control or mastery of". Thus, Pranyama is used to control, cultivate, and modify the Prana in the body.

 Prana is taken in through the air we breathe, and since the Pranayama exercises increase the amount of air we take in, they also increase our intake of Prana.

For all Pranayama (except Kapalabhati), the breath is slow and steady, breathed in and out of the nose and down into the belly. Always sit with a straight spine and a relaxed body. While you are practicing Pranayama, let go of any thoughts by focusing on the breathing involved with the Pranayama.

Nadi Sodhana Pranayama

Alternate nostril breathing is balancing, calming, anti-anxiety, and very relaxing.

Kapalabhati Pranayama

The breath of fire or the skull shining breath is invigorating, energizing, and purifying.

Bhramari Pranayama

The bee breath soothes the nerves and calms the mind.

Dirga Pranayama

The 3 part breath or complete breath is nourishing, calming and relaxing.

Ujjayi Pranayama

The victory or ocean sounding breath is focusing, grounding, and aids in concentration.
 

Vrischika Asana

Posture:		Vrischika-asana  The Scorpion Pose
Translation:		Vrischika is the Sanskrit word for scorpion. This posture is so named because the body resembles a scorpion with its tail arched above its head ready to sting its victim. Although it may not be a simple posture for beginners to perform, the Scorpion is not as difficult as it may at first seem.
Pronunciation:		vrik-shah-sa-na
Difficulty:		(7)

The Scorpion Posture (Vrischika-asana) Instruction:

1		Kneel on the floor and lean forward placing the elbows and forearms flat on the floor with the palms facing down. Your arms should be placed about shoulder-distance apart.
2		Extend your head forward and lift it as high as possible.
3		Raise the buttocks and place the feet firmly on the bottoms the toes.
4		Inhale a swing the legs up and over the head while maintaining your balance. Bring the legs straight up over your head.
5		Slowly bend the knees and drop the legs toward the head being careful not to move too quickly or drop the legs to far while maintaining balance.
6		Reverse the steps above and return to a kneeling position.

Vriksha asana

Posture:		Vriksha-asana - The Tree Pose
Translation:		The Sanskrit word vriksha means tree, thus this is the Tree Posture.
Pronunciation:		vrik-shah-sa-na
Difficulty:		(3-4)

The Tree Pose (Vriksha-asana) Instruction:

1		Stand with the feet together and the arms by your sides (see the tad-asana).
2		Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
3		Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
4		Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Vira asana

Posture:		Vira-asana - The Hero Pose
Translation:		The Sanskrit word vira means hero, brave or eminent man, or warrior.
Pronunciation:		veer-ah-sa-na
Difficulty:		(2)

The Hero Pose (Vira-asana) Instruction:

1		Kneel on the floor with the calves and tops of the feet flat on the floor and the thighs touching.
2		Slowly spread the feet, about shoulder distance apart, while keeping the knees together. Place the buttocks flat on the floor. The outer sides of the thighs are touching the inner sides of the calves and the soles of the feet are exposed facing up. Place the hands palms downs, on the knees and form a circle with the thumb and forefinger (in the chin-mudra) while pointing the other fingers straight ahead.
3		Breath slowly and deeply through the nostrils and remain motionless for six complete breaths (an inhale and exhale is one complete breath).
4		Inhale slowly and stretch the arms straight up over the head and interlock the fingers with the palms pushed upward. Remain in this position for six complete breaths.
5		Exhale slowly, release the fingers and slowly bend forward at the waist while placing the palms of the hands flat on the soles of the feet. Place the chin between the knees.
6		Hold this position for the duration of six complete breaths.Inhale, raise the chest up, stretch the legs straight ahead and place the hands, palms down, on top of the thighs.

Vajra asana

Posture:		Vajra-asana The Thunderbolt or Diamond Pose
Translation:		The Sanskrit word vajra means thunderbolt or diamond.
Pronunciation:		vuh-drah-sa-na
Difficulty:		(2)

The Thunderbolt or Diamond Pose (Vajra-asana) Instruction:

1		The vajra-asana is a seated posture. Begin by sitting back on your heels and placing your knees, legs and feet together.
2		Keeping the back straight place the palms of your hands down on top of your thights.
3		Breath gently thorugh your nostrils and sit in this position for at least three minutes.

Ushtra asana

Posture:		Ushtra-asana - The Camel Pose
Translation:		The Sanskrit word ushtra means camel.
Pronunciation:		oosh-trah-sa-na
Difficulty:		(5)

The Camel Pose (Ushtra-asana) Instruction:

1		Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
2		Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.
3		Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
4		Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.
5		Exhale and return to the kneeling position.

Ugra asana

Posture:		Ugra-asana - The Noble Pose
Translation:		The Sanskrit word ugra means powerful, mighty, strong or noble. We usually keep this posture untranslated but it can be called the noble or powerful posture.
Alternate name:		Also known as the pascimottana-asana or the brahmacharya-asana. The word pascima can mean behind, later, last or final but it literally means "western" as in the direction. Pascimottana thus means back-stretching posture.
Pronunciation:		oo-grah-sa-na
Difficulty:		(4)

The Powerful or Noble Pose (Ugra-asana) Instruction:

1		Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
2		Exhale and extend the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down.
3		Inhale slowly while raising the arms over the head, keeping them straight, and bending as far back as is comfortable. Tilt the head back and look up at the hands.
4		Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as close to the knees as possible, placing it on the knees if you can, keeping the legs straight. (If you are unable to grasp the feet then grasp the ankles).
5		Hold that position for the duration of the exhale breath.
6		Inhale slowly and return to the seated position described in step #1.

Trikona asana

Posture:		Trikona-asana - The Triangle Pose
Translation:		The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle posture" is often called the triangle posture. This posture is also known as the utthita trikona-asana. Utthita means stretched or extended thus this is the Extended Triangle Pose.
Pronunciation:		tri-cone-ah-sa-na
Difficulty:		(3)

The mountain Pose (tada-asana) Instruction:

1		Stand with the feet together and the arms by your sides (see the tada-asana).
2		Separate the feet slightly further than shoulder distance apart.
3		Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms facing down.
4		Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upward. Both legs and arms are kept straight without bending the knees and elbows.
5		Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return to a standing position with the arms outstretched.
6		Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4 - 6 on the opposite side.

Tada asana

Posture:		Tada-asana - The Mountain Pose
Translation:		The Sanskrit word tada means mountain. This posture is also known by the name samasthiti-asana. Sama means unmoved, equilibrium, and sthiti means standing upright or firmly, abiding, remaining, thus samasthiti means standing firmly without moving.
Pronunciation:		ta-dah-sa-na
Difficulty:		(1)

The mountain Pose (tada-asana) Instruction:

1		Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2		Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
3		Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.

Surya namaskar

Posture:		Surya-namaskar - Sun Salutation
Translation:		The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.
Pronunciation:		soor-yee-ah-nahma-skar
Difficulty:		(3)

STEP ONE:				STEP TWO:
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.				Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
STEP THREE:				STEP FOUR:
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.				Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP FIVE:				STEP SIX:
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.				Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.
STEP SEVEN:				STEP EIGHT:
Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).				While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP NINE:				STEP TEN:
Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.				Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP ELEVEN:				STEP TWELVE:
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.				Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.