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TantraFM Podcast 79 – *Daily exercises for the PC muscles*, *Ganesha*, *Meditation X Communion with Ganesha*

Training your PC muscle is essential for awakening and controlling the sexual energy. Therefore, any man who desires to master the art of sexual continence will have to pay close attention to the exercise we will present in the first part of todays podcast. Next we turn again to the story of Ganesha the Hindu god with the elephant head who teaches us to overcome all obstacles that stand in out path. The meditation today will be communion with Ganesha. Your yogi host for todays session will be Tigerlily.

TantraFM Podcast 78 – *Of the four orders of women*,*Vamana Dhauti*, *Meditation-The state of profound communion with the archetype of initiating woman*

Ananga Ranga is another famous Hindu work about the art of love. Today we present a fragment regarding the four types of women according to there different temperaments and physical attributes. Next we will learn an ancient purification technique called Vamana dhauti or the gesture of the elephant which remedies many stomach disorders caused by an unhealthy lifestyle. Our meditation will be the state of profound communion with the archetype of initiating woman. Stay tuned together with your yogi hosts amaris, Tigerlily and Valentino.

TantraFM Podcast 77 – *The sexy body language*, *Vamana Dhauti*, *Meditation X The state of harmonious perseverance*

How do you show your lover that you want him? How do you invite your lover to become more intimate with you? Here we reveal some subtle signs and gestures of body language that express our desires to our beloved, without words. Next we will learn an ancient purification technique called Vamana dhauti or the gesture of the elephant, which remedies many stomach disorders caused by an unhealthy lifestyle. We conclude todays podcast with the meditation on the theme the state of harmonious perseverance. Stay tuned together with your yogi hosts Amaris, Tigerlily and Valentino.

TantraFM Podcast 76 – *Yang food*, *Several effective techniques to increase your attention*, *Meditation X Discernment that appears through the amplification of Ajna charka*

How can I become a more virile man? We give you practical advice and introduce more Yang foods, which are the key for helping you increase your virility and male potency. Next we bring you several techniques for increasing your attention which is the gateway to opening the limitless doors of the mind and awakening your third eye. Todays meditation will exemplify the state of discernment which appears through the amplification of the energy at the level of Ajna chakra. Valentino and Tigerlilly will be here to keep you company.

TantraFM Podcast 75 – *Sexual auxiliaris*, *Sundry names given to the sexual organs of men*, *Ganesha*, *Meditation X Communion with Ganesha*

Sexual auxiliaries are mentioned both in KAMA SUTRA and in some Indian and Chinese texts. They are categorized into herbal aphrodisiacs and sexual accessories, today you will discover all you need to know about them. Next take a fascinating journey through the delights of the Arabian gem The perfumed Garden, where you will discover the many names given to the virile limb. Also today We begin a trip into the world of the Hindu god Ganesha who is the god with elephant head who helps mortals to surpass all obstacles. The meditation will be of communion with Ganesha. Amaris and Tigerlily will guide you through todays revelations.

TantraFM Podcast 74 – *Men, women and orgasm*, *Mudra*, *Meditation X Gratitude towards God*

To begin todays podcast we bring you the treasure map find out how to make your partner have the orgasm of their life…we take an indepth look into the male and female orgasm and explore how the pleasure can grow and grow and grow! After this we will learn the art of the Mudra and learn how they connect physical or bodily attitudes to spiritual realities. In yoga they serve as a support for focusing our thoughts upon the divine. We end todays session with a beautiful meditation entitled gratitude towards God. Stay tuned together with your yogi hosts Amaris, Tigerlily and Valentino.

TantraFM Podcast 73 – *Cunilingus*,*Sundry names given to the sexual organs of women*, *A real story about the art of erotic ecstasy*, *Meditation X The state of delicious intimacy generated by the overwhelming love in a spiritual couple*

What do you really know about cunnilingus? Explore the thrills of this ancient art form, guided by knowledge from the Karma Sutra. Next take a fascinating journey through the exotic, vibrant pleasures of the Arabian gem The perfumed Garden, where you will discover the many names given to a womans sexual flower. To conclude todays session we will receive a first hand taste about Tantra from the real confessions of a female yogic practitioner. We meditate upon the state of delicious intimacy generated by the overwhelming love generated in a spiritual couple. Your yogi host today will be Tigerlily.

TantraFM Podcast 72 – *The automatic control of ejaculation*, *Squeezing- A secret to avoid ejaculation*, *Meditation X The state of attention and lucidity*

According to the Taoist tradition, in the beginning of mankind our ancestors had the capacity of controlling their sexuality spontaneously. Moreover, they could control their emotions and sexual fluids at will. Unfortunately, this capacity disappeared, because the overall level of spiritually decreased. Find out more in this interesting article entitled the automatic control of the ejaculation. Next learn about a secret method of squeezing which will help you to avoid ejaculation. We meditate today on the state of attention and lucidity. Valentino and Tigerlily will be here to keep you company.

TantraFM Podcast 71 – *Yang food*, *Lovemaking with sexual continence face to face with usual lovemaking*, *Meditation X The state of oceanic happiness*

We continue our exploration of the beneficial aliments intended to balance, stimulate and bring harmony on the sexual level in the concluding parts of articles entitled Yang food a key for increasing your virility. Next we take a comparative look at normal lovemaking versus Lovemaking with continence and learn how it can become a blissful and sublime spiritual act. We conclude todays podcast with a mediation called the state of oceanic happiness. Valentino and Tigerlily will be your yogi hosts for the session.

TantraFM Podcast 70 – *The muses from Greek mythology*, *Tantra and meditation*, *Meditation X The state of feminine harmony*

Stories about exploits of gods and goddesses were not passed on merely to entertain us. They contain universal truths about what it means to be human, transcending time and culture, so that they are as valid today as they were thousands of years ago. Discover more about the muses of Greek mythology in the first article presented today. Next we learn how Tantra is intimately related with meditation and that it is impossible to practice tantra without using the divine tool of meditation to elevate your consciousness. We conclude todays podcast with a meditation on the state of feminine harmony. Your yogi hosts today are Valentino and Tigerlily.

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Manipura Chakra

 

Location: the third energy center, Manipura chakra is located in the physical body in the area of the solar plexus.

Represents: expansive consciousness, the will of power.

Symbolical representation: passionate consciousness, dynamism.

On the psychic level: it controls the will, the ego, the individuality, the expansiveness, self-control, practical intelligence.

On the physical level: it coordinates the digestive processes and the activity of the organs in the abdomen.

Specific reactions in the case of energetical disturbance: the person in which the energies characteristic to Manipura chakra will strongly struggle for personal power and the recognition of one’s own rights even at the expense of other people’s well-being.

Characteristic element: the subtle energies of fire.

Sense organ: eyes.

Sense: sight.

The person who focuses intensely and meditates on this chakra gains the capacity of discovering secret treasures. The great yogi Swami Shivananda says that “such a person will not be touched by any disease. He or she will not fear fire. Even if such a person stays in the middle of a burning fire, he or she will not die, nor fear death. His or her will and strength are amazing.”

As we already saw in the previous articles, the first center of force, Muladhara chakra is dominated by the desire of survival. The second center of force, Svadhishthana chakra is associated to sexual experience, broadly to the perpetuation of the species.

The third center of force, Manipura chakra is associated to the individual’s behavior, which will allow him to solve his personal needs: clothing, shelter, food.

The main idea corresponding to the third chakra is: “Respect yourself”. The energies manifested at this level are oriented towards a better understanding of our own individuality and our own, characteristic manner of manifestation.

THE GREATEST CHALLENGE: YOURSELF!
On the path of spiritual perfection we are compelled to face all kinds of problems that we need to face daily, under circumstances that are meant to unveil our inner strength or weakness. The main lesson on the third level is to create a powerful individuality, of an identity separated from the group.

This third center is the magnetic core of the personality. It is related to the subtle energy of fire, and when the inner fire is harmonious, balanced, it favors the development of some qualities such as self-confidence, perfect health, dynamism, spirit of adventure, willpower, correct assimilation of the food, a high energetic level, the capacity of working long without getting tired.

When Manipura chakra is activated, the person acquires the capacity of being effortlessly spontaneous, very dynamic and capable of leading impressive groups of people.

If this subtle fire is disturbed, feelings of irascibility, impulsiveness, and conflicts may arise, leading to the preoccupation of controlling and dominating other people.

In the cases of Yin disturbances on the level of Manipura chakra the person in question will be fickle, and coward. However, be it a Yang or a Yin imbalance, both attitudes are rooted in the person’s fear of being himself or herself.

REAL SUCCESS? UNDERSTOOD LESSONS
The understanding and acceptance of our own person, the bond created with ourselves is one of the most difficult spiritual challenges of a person. Usually we direct the power of decision to the hands of someone powerful, whom we let to make our choices.

Our lesson is to learn to accept ourselves as we are and to make the most appropriate decisions. With each choice we make we acquire a better control on ourselves, and our self-confidence and self-esteem enhances.

LEARN TO CHOOSE, LEARN TO TRUST
While we measure our success in terms of material realizations, the universe measures our success in the term of our learning from life.

Being spiritually mature does not mean sitting tightly in one’s place, in a passive attitude, but it means acting, taking chances, being guided by a higher intuition.

In this respect, a wise saying goes as follows: “Failed sailor is not the one who drowns, but the one who stayed on shore”. When we firmly believe that our ideals are possible, the transformation begins for us.

Developing self-esteem requires often an act of inner revolution, when we begin to separate ourselves from the mentality of the group and we begin to establish our own sense of self-security.

Finding one’s inner voice is a significant realization from a spiritual point of view. Spiritual maturity represents the truth and courage required to express and preserve our ideas.

Learning to respect and follow our inner values, we gradually replace the influences of the group with our own inner guidance. Once this process has begun, the next step that will naturally flow is a deep and powerful introspection on one’s own person.

Most often, a sincere self-analysis may lead us to the desire to focus on our relationship with God and on our purposes in life.

The individuality represents the global character or ensemble of characters and specific aspects that differentiate one person from another. Any living person is obviously different from the others.

Any person is an individuality who vibrates as one with certain energies from the universe. An individual is different not only thorough the quantity of energy but also through its quality.

An individuality expresses a certain person’s originality and particularities. For the yogis, a person’s individuality is the expression of certain intense processes of resonance and the unique mixture of energies that make a particular person be unique.

In the yogic practice, the particularization refers to the adaptation of the beneficial influences and of the ancient yogic methods to each practitioner’s characteristic needs.

The awakening and development of all beneficial qualities is sought in yoga from the very beginning, as they will annihilate gradually all negative characteristics. Proceeding thus with consequence we ease our harmonious development and accelerate our spiritual evolution.

The famous doctor Henri Durville, in his study of success, indicated a series of suggestive assertions aiming at enhancing optimism and self-esteem.

In order to benefit greatly from this information, you need to write them down on a big sheet of paper and to use an adequate color. Read this post daily, slowly, in the morning and in the afternoon especially. Try to perceive your inner growth.

 

The third energetic center is Manipura chakra, whose area of perception in the physical body is the solar plexus area. It represents expansive consciousness, and the desire for power.

This chakra symbolizes passionate consciousness and dynamism. On a psychic level, this chakra is in charge with will, ego, individuality, expansiveness, self-control, and intelligence.

On a physical level, it coordinates the digestive processes and the activity of the organs situated in the abdomen.

The disharmonious activation of this chakra makes a person struggle for personal power, and the recognition of one’s rights even wrongfully and hurting his kind.

“The person who focuses intensely and who meditates on this center of force gets the ability of discovering hidden treasures, will never be touched by illness, will not fear fire, and even if that person sits amidst fire, he will not be harmed. Such a person does not fear death, and his will and power are amazing.” (Swami Sivananda)

Vasishtasana

As we name our streets and boulevards after our great personalities in order to honor them, the same the yoghis would name certain asanas after some great
masters, in order to perpetuate their memory.

Thus, Ardha-Matsyendrasana bears the name of the great Rishi Matsyendra, and Vasishtasana the name of the great sage Vasishta.

HOW TO DO THIS ASANA
Although little known, this asana deserves regular practice, as it sets in motion and fortifies strategic muscular groups which are not in the least worked out by other classical postures.

Learning this asana is easy, and its practice requires little time.

THE LEFT SIDE
Sit on the floor, legs straight in front of you. Bend over slightly to the right side, placing the right hand on the floor, on the same line with the
hips, and then rotate your legs so that you support your weight on the right hand and on the right leg and hip. Place the left hand on the left hip.





Stretch the muscles of the back and of the trunk to lift the body from the floor. You must be careful so as to form a straight line with your body, just as a sentinel giving the honors. The body is now in contact with the floor only with the right hand and sole.

The legs need to stay one on top of the other, under no circumstances support your weight on a hand and both soles, just on one hand and the corresponding
sole. Also do not stretch the soles like a ballet dancer, keep them on a perpendicular line on the line of the shin.

If you stretch your soles like a ballet dancer, you will see that you cannot keep your balance and the straight line of the entire body.

Inhale and describe a semicircle with the left arm so that we bring it along the body. Stand still in this pose for 10-20 breaths.



Keep the left arm in the position described above, and then lift your left leg, without allowing your body to bend.



Control the correctness of the alignment to see if the hips do not go too much towards the floor. The body needs to be perfectly aligned, without forming any broken lines.

After making sure that you are in the correct position, close your eyes and turn inwards. If you have a difficult time preserving your balance, keep
your eyes open. In this case, look straight ahead.

Stay in this asana for as long as possible, then come back.

After perceiving its effects, do the asana on the opposite side.

FOCUS ON THE LEFT SIDE

  • Perceive the intense energy of the left arm and leg
  • Perceive the intense flux of energy through the spine
  • Perceive the activation of the subtle center of force
  • Manipura Chakra in its lunar, receptive, feminine aspect

THE RIGHT SIDE
Sit on the floor, legs straight in front of you. Bend over slightly to the left side, placing the left hand on the floor, on the same line with the hips, and then rotate your legs so that you support your weight on the left hand and on the left leg and hip. Place the right hand on the right hip.

Stretch the muscles of the back and of the trunk to lift the body from the floor. You must be careful so as to form a straight line with your body, just as a sentinel giving the honors. The body is now in contact with the floor only with the left hand and sole.

The legs need to stay one on top of the other, under no circumstances support your weight on a hand and both soles, just on one hand and the corresponding
sole. Also do not stretch the soles like a ballet dancer, keep them on a perpendicular line on the line of the shin.

If you stretch your soles like a ballet dancer, you will see that you cannot keep your balance and the straight line of the entire body.

Inhale and describe a semicircle with the right arm so that we bring it along the body. Stand still in this pose for 10-20 breaths.

Keep the right arm in the position described above, and then lift your right leg, without allowing your body to bend.

Control the correctness of the alignment to see if the hips do not go too much towards the floor. The body needs to be perfectly aligned, without forming any broken lines.

After making sure that you are in the correct position, close your eyes and turn inwards. If you have a difficult time preserving your balance, keep
your eyes open. In this case, look straight ahead.

Stay in this asana for as long as possible, and then come back.

Perceive the beneficial effects of Vasishtasana.

FOCUS ON THE RIGHT SIDE

  • Perceive the intense energy of the right arm and leg
  • Perceive the intense flux of energy through the spine
  • Perceive the activation of the subtle center of force
  • Manipura Chakra in its solar, emissive, masculine
    aspect

The Secret to Successful Meditation

Many of us have noticed that when we try to focus on a certain issue, subject or phenomenon, most often our mind would not stay with us, wandering about to things we sometimes barely become aware of.

However, do not despair, as an adequate mental practice may solve this problem.

Focus is a special, disciplined form of attention, which implies a contraction in the field of attention, so that there is no interference of the irrelevant stimuli, which usually distract us. Our whole consciousness is now directed in one direction only, or in other words we are focused.

The benefits of a great power of concentration in the daily life are obvious:

You will be able to perform your duties more rapidly and effectively, and also to keep in mind more details associated to them. Most of the mistakes people usually do are caused by the lack of attention while performing a particular action.

Through practice you may train your mind to be more clear and insightful, regardless of the action itself. Thus you create the conditions for the mind to go back inwards, to the true source of existence, the divine Self, Atman.

You can learn to focus through practice, just as any other thing. Just as focusing is essential in meditation, training your attention to concentrate on one object only is the optimal way to attain great concentration.

EXERCISE TO ENHANCE THE CAPACITY TO FOCUS
Take a common word, for instance “tree” or “water”. Write it down on a piece of paper and then write the first word associated to the one you chose and that is associated to it.

Come back to your first choice and write down another word related to the first, return to the first one and so on, until you run out of related words.

After this, stick with the initial word, keep it in mind, and focus on it, without thinking about it. Continue the exercise for at least 15 minutes once a day, for a month in a row. By the end of the month, you will surely notice a greater capacity of mental focus.

BREATH – THE SIMPLEST “OBJECT” TO FOCUS UPON
1. The first essential step in the practice of meditation is concentration. The mind has to have an object to focus upon.

Whenever your mind “runs” away from the object you chose to meditate upon (be it because of boredom, unwanted thoughts, or tiredness) you have to bring it back gently, but firmly.

You can meditate on absolutely anything. Nonetheless, especially in the early stages of meditation it is recommended that you chose a simple and/or rhythmical object of meditation. Such an object is your breath. The breath is simple, and rhythmical, permanently getting out and then in, up and down, flux and reflux.

Moreover, the breath cannot be associated to a particular person or characteristic. It is the sustainer of life, vital to our existence, and still people have become so accustomed to it, they hardly pay any attention.

 

2. Find a quiet place and stay there, either in an asana or on a chair, important is to have your spine straight and the head on the same line with the spine.

Focus on your breath and keep this concentration steady, without any interruptions for as long as you can, refusing to let yourself be distracted by any thoughts or exterior events.

Perceive the air you inhale, the short break between inhalation and exhalation, the air you exhale, and the short following break – this time between inhalation and exhalation.

Do not intervene in the natural rhythm of the breath, let it flow by itself, and notice how it becomes more and more tranquil as your body and mind relax in meditation.

If you are beginners in the practice of mind focus, make the session last 5-10 minutes. Try to make the sessions daily and at the same time. After several weeks of practice, extend the time allocated to this issue to 15-20 minutes.

However, do not push things too much before their time. Meditation is not about forcing yourself, it is about being at peace with yourself and although it has certain connections to a kind of rigor, it has more to do with flexibility than rigidity.

CAUTION: It is also important that you realize that until you reach a certain degree of mastery in meditation, thoughts and emotions out of control will cross your meditation.

Do not be frustrated and do not pay much attention. Let them go through you, without allowing them to disturb your inner peace and focus. Do not fight them in an attempt of casting them away, but let them move through you.

Regardless of their apparent importance, do not hang up on them, and do not allow them to “flow” from one into another, distracting you in this manner.

Nonetheless, even when you realize you have been distracted, return to your meditation firmly, but gently. This gentleness is important, as your mind will never obey any “harsh” command, but will always go with the flow of a gentle direction.

Pay attention to your breath, be patient and avoid negative thinking. A wandering mind only proves an acute need for meditation, so that it finally calms down.

It is an indication of how little control you have over your mind at this point.

The key is the gratitude for that part of your consciousness that has signaled your distraction and that made it possible for you to return to your meditation.

Ushtrasana

Ushtrasana is a preparatory pose for Dhanurasana, The Bow Pose. Many people do not give the proper importance to the preparatory asanas, as they consider that as soon as they learned an advanced” asana they no longer need to practice the preparatory one.

However, despite their thinking, each asana is valuable and unique through its effects and this is the reason why we need to give it the proper attention.

In the case of a person whose spine does not stay in a healthy position, the thorax is most of the times crushed and thus the heart and the lungs are subject to unwanted pressure. As a consequence, the breath is superficial, the vitality is low and these will lead to the appearance of many diseases.

Ushtrasana, the Camel Pose straightens the shoulders and the back. The people who manage to keep their spine straight have a deeper breath and consequently a greater vitality. On the other hand, a curved back crushes the lungs and the thorax and makes impossible a normal breathing.

THE STARTING POSITION
Lie on your stomach, support on your left hand in order to push up the trunk and hold your right ankle with the right hand.



Stay still in this position for several breaths and relax the back musculature as much as possible. At the same time, with the eyes closed, imagine that your spine straightens. Visualize your body in its best shape, as being harmonious, supple and healthy.

THE FIRST STAGE
Raise your chin as high as possible; push the legs backwards, to create a stretching of the upper part of the back. Do not force your body. The muscles of the shanks are stretched gradually, just as the upper muscles of the back, and the vertebras come to their normal position.



During this first stage, relax the muscles of the back as much as you can, breathing slowly and deeply before moving on to the next phase. Note that the knees are spread, facilitating the pose.

Important: during this asana the knees, and the anterior part of the hips must stay on the floor. This aspect is very important for a correct Camel Pose. The first stage of the asana is easy. It does not require great mobility, or great effort, and it is accessible to almost anyone.

THE SECOND STAGE
This stage is different from the first mainly through the hand grasp: instead of holding the ankles, hold the upper part of the sole. Grasp the toes and keep the knees close to one another.

The pressure of the shanks on the back, powerful, but progressive makes the chest to lift. The arms are relaxed, and the thoracic breath is deep. Relax the upper part of the back and allow the pressure to inverse the dorsal arch.

The knees and the hips must stay on the floor. After a first breath, bring your bust up. While you exhale, hold your feet so that they do not go down. The next inhalation will bring your bust even higher.

Relax the musculature of the back and breathe deeply for five or six times.

THE FINAL POSE
Contract the muscles of the shanks, pull the shoulders back and create a pressure in between the shoulder blades, reverting the dorsal arch. This position is the first stage of the Bow, Dhanurasana.



HOW LONG TO DO IT
This asana should be done for as long as possible, but without having any pains. Breathe deeply and calmly. Relax the thorax and perceive it growing bigger, especially while inhaling. As the pelvis is on the floor, the diaphragm pushes the internal organs, and the air goes into the upper part of the thorax.

In other words, during inhalation the thorax grows especially in its upper part. Come back lying on the floor, and then do the asana again after several minutes, and see that it is much easier this time.

FOCUS
Perceive the flow of the energies coming through the trunk, arms, and then legs. Perceive the intense activation of the solar plexus, enhanced will, calm, self-confidence. Perceive the activation of the subtle center of force Manipura chakra.

BENEFICIAL EFFECTS
Ushtrasana has all the benefits of Dhanurasana. Regarding the abdominal pressure, they are fainter than in the case of the Bow Pose.

Nonetheless, the great advantage of the Camel Pose is the special relaxation of the lumbar vertebras. This asana is highly useful for people who have lumbar problems, as for those people whose hips have lost their mobility.

Uttitha Janushirshasana

ETYMOLOGY
In Sanskrit, Uttitha means lifting up, and Janushirshasana means the pose of the head placed on the knees. Consequently this asana is the pose of the head on the knees, but done standing.

This is a complex exercise, a combination of a balance exercise and a variant of Janushirshasana. This variant allows the extension and the stretching of the posterior musculature of the legs.

One of the characteristics of this asana is the very precise synchronisation of the breath with the stages of this asana.

THE TECHNIQUE ITSELF

THE LEFT SIDE

THE STARTING POSITION
Stand on your feet, soles parallel, close to each other.



Interiorisation and focus represent the essential conditions in order to perform properly this asana, the more this is a balance exercise. In order to manage and do this asana without any pain, try to distribute the weight of your body on the entire surface of your soles.

Keep the back straight as much as possible, and try to be in touch with what is going on within your body.

THE FIRST STAGE

Exhale, bend your left leg so that you can hold your toe with the hands. The fingers form a solid bracelet around the toe. Place your right hand on the hip.



THE SECOND STAGE
Straighten your back while you inhale. Stretch your left leg gradually, until it is on a parallel line with the floor. To get a better balance, find a fixed point and gaze at it, without blinking.

In the beginning, as a transitory phase, you can hold your ankle instead of your toe, but keep in mind that the leg needs to be stretched on a horizontal line.

THE THIRD STAGE
This stage takes places during a slow, and complete exhalation. Holding your toe tightly, bend over on your leg, while your vertebras unroll from the sacrum to the upper part. Keep your head up as much as possible.



THE FINAL POSITION
Stay still in this position, breathing deeply ten times. These exhalations will be thoracic, as the abdominal musculature remains contracted in order to stay in the pose.



It is notable the fact that the forehead does not need to touch the knee. The chin needs to slide along the leg, so that the spine is stretched to its maximum.

COMING OUT OF THE ASANA
Breathe in slowly, and unroll back the vertebras, lifting first the head, and then the rest of the spine. Come back to the starting position.

FOCUS ON THE LEFT SIDE
Perceive the intense activation of the left side of the being, as well as the activation of the energies along the spine. Perceive also the activation of the subtle energy centre, Muladhara Chakra, in its lunar, receptive, feminine aspect. On a secondary level, perceive also the activation of Manipura Chakra.

THE RIGHT SIDE

THE STARTING POSITION
Stand on your feet, soles parallel, close to each other. Interiorisation and focus represent the essential conditions in order to perform properly this asana, the more this is a balance exercise. In order to manage and do this asana without any pain, try to distribute the weight of your body on the entire surface of your soles.

Keep the back straight as much as possible, and try to be in touch with what is going on within your body.

THE FIRST STAGE

Exhale, bend your right leg so that you can hold your toe with the hands. The fingers form a solid bracelet around the toe. Place your left hand on the hip.



THE SECOND STAGE
Straighten your back while you inhale. Stretch your right leg gradually, until it is on a parallel line with the floor.



To get a better balance, find a fixed point and gaze at it, without blinking. In the beginning, as a transitory phase, you can hold your ankle instead of your toe, but keep in mind that the leg needs to be stretched on a horizontal line.

THE THIRD STAGE
This stage takes places during a slow, and complete exhalation. Holding your toe tightly, bend over on your leg, while your vertebras unroll from the sacrum to the upper part. Keep your head up as much as possible.



THE FINAL POSITION
Stay still in this position, breathing deeply ten times. These exhalations will be thoracic, as the abdominal musculature remains contracted in order to stay in the pose.



It is notable the fact that the forehead does not need to touch the knee. The chin needs to slide along the leg, so that the spine is stretched to its maximum.

COMING OUT OF THE ASANA
Breathe in slowly, and unroll back the vertebras, lifting first the head, and then the rest of the spine. Come back to the starting position.

FOCUS ON THE RIGHT SIDE
Perceive the intense activation of the right side of the being, as well as the activation of the energies along the spine. Perceive also the activation of the subtle energy centre, Muladhara Chakra, in its solar, emissive, and masculine. On a secondary level, perceive also the activation of Manipura Chakra.

BENEFICIAL EFFECTS
Because the asana itself is a balance exercise, it helps obtaining a greater awareness on the entire body in all postures. Uttitha Janushirshasana favours concentration and improves reflexes.

The equilibrium exercises act on the cerebellum, an essential organ in balance but also for the fine coordination and the correct adjustment of the muscular tonus.

The legs benefit greatly from the practice of Uttitha Janushirshasana. The tendons and muscles are tones and they preserve their suppleness.

The spine is activated, which leads to the elimination of a great number of health problems, whose cause is the unsatisfactory circulation of the energy through the area.

This asana brings a great vitality and it eliminates tiredness. It also brings a state of inner firmness.

POSSIBLE ERRORS

  • Holding the leg or several toes instead of one toe
  • Not rolling the vertebras of the spine from the sacral area upwards
  • Placing the forehead on the knee, instead of sliding the chin along the leg
  • Pulling the leg towards the chin

CONTRAINDICATIONS
There are no contraindications to this asana; any person capable of doing it can approach this asana without any problem.

The Posture of Spinning the Trunk

 

 

In some texts, this pose is considered a variant of Trikonasana, the Triangle Pose.

Nonetheless, although these two asanas have many common aspects, the posture of spinning the trunk generates in one’s being special and characteristic effects.

The very powerful actions on the digestion, as well as the regeneration of the internal organs are only two of the most notable benefits deriving from the practice of this asana.

THE LEFT SIDE

STARTING POSITION
Stand, soles parallel, arms relaxed.

THE FIRST STAGE
During inhalation move the left leg forwards as much as you can. Rotate the right foot so as its sole is perpendicular on the direction of the left sole. Bend the left leg and keep the right one stretched. Maintain this pose until you feel you are stable in it.


 

THE FINAL STAGE
During the exhalation (through the mouth) bend over to the front and place the right hand on the exterior side of the left foot. Spin your trunk in order to do so and lift the left arm next to the head, palm facing up.


 

The right elbow is placed in the exterior side of the left leg. The head is along the spine, facing left. Keep this pose for as long as you can comfortably stay in it, without having any pain or discomfort.

FOCUS ON THE LEFT SIDE
Concentrate in order to perceive the cosmic energies brought in through the left arm and their location at the level of the solar plexus.

Simultaneously, perceive the tellurian energies going up through the legs and through the right arm and their location at the level of Manipura Chakra.

Perceive the activation of the subtle centre of force Manipura Chakra and of the secondary centre of force Chandra Chakra – related to the yin type of energy at this level. Perceive a state of enhanced will, and a state of inner strength. Perceive also the intense energy from all the internal organs.

THE RIGHT SIDE

STARTING POSITION
Stand, soles parallel, arms relaxed.


 

THE FIRST STAGE
During inhalation move the right leg forwards as much as you can. Rotate the left foot so as its sole is perpendicular on the direction of the right sole. Bend the right leg and keep the left one stretched. Maintain this pose until you feel you are stable in it.


 

THE FINAL STAGE
During the exhalation (through the mouth) bend over to the front and place the left hand on the exterior side of the right foot. Spin your trunk in order to do so and lift the right arm next to the head, palm facing up.


 


 

The left elbow is placed in the exterior side of the right leg. The head is along the spine, facing right. Keep this pose for as long as you can comfortably stay in it, without having any pain or discomfort.

FOCUS ON THE RIGHT SIDE
Concentrate in order to perceive the cosmic energies brought in through the right arm and their location at the level of the solar plexus.

Simultaneously, perceive the tellurian energies going up through the legs and through the left arm and their location at the level of Manipura Chakra.

Perceive the activation of the subtle centre of force Manipura Chakra and of the secondary centre of force Surya Chakra – related to the yang type of energy at this level. Perceive a state of enhanced will, and a state of inner strength. Perceive also the intense energy from all the internal organs.

FINAL FOCUS
Perceive the harmonious activation of Manipura Chakra and the balance between the solar and lunar energies at the level of Manipura Chakra – the solar plexus. Perceive enhanced self-esteem, and a state of inner balance.

The “Tip Of The Foot” Asana

 

 

This exercise easily awakens the capacity for dedublation in the astral subtle worlds, helps reaching the level of lucid dreaming, and allows the appearance of conscious dreams.

In the traditional practice of Hatha Yoga, the postures and exercises are of utmost importance.

They are even named yoga techniques in pure form, because in order to perform these asanas correctly one needs a perfect mental concentration, relaxation, and a good control of the nervous system and musculature, which needs to function properly.

In the following, we will study a special exercise, which besides its own qualities also has all the qualities characteristic to the balance postural techniques.

THE LEFT SIDE EXECUTION

STARTING POSITION
Keep your trunk as straight as possible. Place your left heel under your perineum. This detail is very important: the heel has to be placed exactly under the perineum. If you should place the heel under the buttocks, this will result in an incorrect position of the pelvis, as well as of the spine, and the balance will be immediately lost.

THE FIRST STAGE
Stretch the right foot in front, placing the heel on the ground. You may touch the ground with the fingers, to support your weight.


 

THE SECOND STAGE
Raise the right heel and bend your leg and then place it on the opposite hip. At this time, the hands supporting the weight on the ground ensure the balance.


 


 

THE FINAL POSE
Take your hands from the ground and bring them together in front of your chest. Now the whole body is keeping on its balance solely on the left foot.


 

Look at a point on the ground, at approximately one meter in the front, and breathe calmly. Keep the posture for as long as possible. In the beginning the posture cannot be maintained for too long, because the balance is difficult to maintain, and the supporting leg will become tired quickly.

If you still find it very difficult to maintain the balance, you can perform the asana next to a wall.

THE RIGHT SIDE EXECUTION
Keep your trunk as straight as possible. Place your righ heel under your perineum. Stretch the left foot in front, placing the heel on the ground. You may touch the ground with the fingers, to support your weight. Raise the left heel and bend your leg and then place it on the opposite hip. At this time, the hands supporting the weight on the ground ensure the balance.


 

Take your hands from the ground and bring them together in front of your chest. Now the whole body is keeping on its balance solely on the left foot.

Look at a point on the ground, at approximately one meter in the front, and breathe calmly. Keep the posture for as long as possible. In the beginning the posture cannot be maintained for too long, because the balance is difficult to maintain, and the supporting leg will become tired quickly.

BREATHING
There are two ways of breathing in this posture:

You either breathe normally during the whole performance of the asana (this is obviously the simplest solution), or breathe freely until you get in the final posture and then hold your breath with the lungs filled with air (this method helps mental focus).

FOCUS
During this asana, try to relax all the muscles of the face, keeping a neutral and relaxed poise. There is sometimes the tendency to frown or to clench the jaw. Paying attention not to become tensed, you train yourself into a difficult discipline, that of relaxed attention, one of the fundamental states that in yoga are the premises of spiritual development.

CONTRAINDICATIONS
This posture has none.

EFFECTS
This asana strengthens the musculature of the soles and stimulates the blood circulation in the whole body. The sole is the location of several acupuncture points and connected to numerous nervous centers and various organs.

Along with the special state of inner balance, the mental concentration gradually increases and improves, and the overall state of vitality is exceptional. Even if apparently performing this asana is difficult, the result is not tiredness, but revitalization.

We recommend practising this asana after a long day when the feet are tired and hurt. If you perform this asana before going to bed, it will help the awakening of out-of-body experiences into astral worlds, grants states of lucidity during sleep and allows the appearance of conscious dreams.

The Oyster Pose

This pose is a variant of Kurmasana, The Turtle Pose, and is sometimes called Kurmasana in India. Nonetheless, many of the westerner practitioners name it The Oyster Pose; we will embrace this name as well because we need to distinguish between Kurmasana and its variant.

HOW TO DO IT
This is a pose of bending forward, but it is not a variant of the Claw Pose, Paschimottanasana.

In the case of Paschimottanasana, one of the purposes is to stretch the spine. Through The Oyster Pose, we do not stretch the spine, but we merely bend forward and thus its effects are clearly different from the Claw Pose.

THE STARTING POSITION
Sit on the floor with the legs stretch to the front. Firmly place the soles together and bend the knees, so that the projection of the legs on the floor will form a rhombus.



THE FIRST STAGE
Insert your arms through this “rhombus”, allowing them to slide beneath the knees so that the palms are set on the exterior side of the soles.



The elbows touch the floor. The distance between the perineum and the heels depends according to each person’s constitution.

STAGE TWO
Before going into this asana it is advisable that we make sure that all the muscles of the hips and shanks are relaxed. Thus the effects of this asana on the joints and legs are more powerful.

Bend over in several smaller movements, not all at once. Bring your head closer to the floor with each exhalation.





In the case of a perfect execution of this asana, the forehead touches the floor, and the heels touch the crown of the head. Stay in this position as long as possible, without forcing yourself. Breathe deeply and calmly.

CONTRAINDICATIONS
There are no contraindications to this pose.

FOCUS
Focus to perceive the activity of the subtle energy center Anahata Chakra, deep interiorisation.

Perceive the awakening and increase of the divine love within. The body becomes as a shell holding inside, in silence, the pure white pearl of the immortal Self, whose eternal presence we now perceive.

EFFECTS
The main effects of this asana are primarily perceived at the level of the spine and equally on the level of the joints.

The special action on the spine leads to the relaxation of the nervous spinal roots and tones the entire body. The pressure of the spinal liquid is modified and thus this influence is beneficial.

The femoral articulations are very important. Generally people start thinking about these joints only when there are pains related to them.

Any decrease in the mobility of the joints generates suffering. The Oyster Pose acts on these joints, making it mobile and elastic.

The Oyster Pose also makes the knees face a new and unusual effort; therefore, the influence of the knees is highly beneficial. This asana is also a very good preparation for the Lotus Pose, Padmasana.

Supta Angushtasana

From an etymologic point of view, supta means “lying” and angushta is the equivalent of “toe”. Asana means pose. Consequently, this asana was named the “pose of grabbing the toe, starting from the lying position”. This is a dynamic asana and is performed synchronizing the initial movements with the breath.

HOW TO DO THE ASANA

Start lying on the back, with the arms resting along the trunk. Before beginning the practice of the asana, take a few long relaxing breaths.



Stay still for about one minute in order to be able to turn inwards and become aware of your body. Allow your normal rhythm of breath to come back, and pay attention to the breath.

THE FIRST STAGE
Inhale deeply, and bend the left leg, after which exhale, holding the toe of the left leg with the left hand.



THE SECOND STAGE
Inhale and stretch the left leg, previously bent, holding the toe continuously.



THE DYNAMIC POSE
In the final pose, lift the right leg and arm as well, at tops 20 cm off the floor, stretching the body entirely.



The muscles of the right leg and arm will be stretched at the maximum, as well as the toes. Concomitantly, pull the left toe so that you stretch the posterior muscles to the maximum.

During all this while, breathe deeply, contracting the abdominal muscles at the end of the exhalation so that the air inhaled will be exhaled completely.

It is also essentially to lift the head from the floor in order to press the chin on the chest. The muscles of the neck are contracted which means that we will also perform Jalandhara Bandha.

In the beginning we keep this position for 10 to 20 breaths which in this position will be quite fast, so that the time of execution will not be more than 1 minute, than exhale slowly and come back to the starting position.

Start lying down on the floor. It is important that in this position you gain the awareness on your body, especially the areas of contact with the floor. Breathe slowly.

Hold the toe with your hand. Stretch the leg and through an energic traction of the toe, stretch the musculature of the legs.

Relax while lying down, for an interval equal with the time you did the asana.

After the relaxation we do the asana on the opposite side, reaching to the right toe with the right hand.



FOCUS

Become aware of the state of relaxation and vitalization perceived in the area of the trunk, and in the area of the heart, Anahata Chakra, and in the area of the Muladhara Chakra.

POSSIBLE ERRORS
During this asana we can have the possible errors:
1. Lift the leg that is always stretched and the corresponding arm at more than 20 cm above the floor.

2. Bend the leg whose toe we hold, during the final position.

3. Not to press the chin on the chest.

4. To hold the breath more than necessary.

CONTRAINDICATIONS

There is no contraindication to this asana.

PLACE IN THE SERIES OF ASANAS

Supta Angushtasana is integrated among the preparatory exercises. Consequently, this is performed before the series of asanas, and even before the Sun Salutation.

BENEFICIAL EFFECTS

The main effects of this asana are perceived at the level of the circulation and of the heart.

The muscles of the legs and of the arms are contracted at the maximum compressing the deeper veins and to push the venal blood to the heart. The massive flow of the blood to the heart is favoured by the contraction of the abdominal muscles and the acceleration of the breath.

As we already indicated, the pressure of the chin on the chest allows the execution of Jalandhara Bandha, with all the beneficial effects triggered by this technique on the blood pressure, and on the carotidien sinuses.

This asana tonifies the heart and prevents the possible occurrence of a cardiac arrest.

The intense muscular contraction induces a state of relaxation. Regularly, the modern people suffers of a muscular atony. Asanas such as Supta Angushtasana provide the muscles the minimum of indispensable activity for preserving their normal force of contraction.

Both the tantric and the Taoist traditions describe the neck as a very important part of the body. Usually, when we work in our office, at our desk, we keep our head bent over what we work and consequently, these muscles are permanently tensed.

This asana acts on these muscles contracting them at first, the inducing a state of deep relaxation. Many people have permanents contractions of these muscles, and this results in migraines or in weak irrigation of the brain. This exercise favours a normal tonus of the neck muscles.

CHARACTERISTIC EFFECTS

The yogic tradition stresses the study of the circulation of the energies in the human body. Among these energies, the vayu-s, apana vayu has a special role, because it represents the elimination of the residual products of the body.

The subtle yogic physiology also mentions that there are certain nadis, the subtle energy paths, which end in the toes. Similarly, in the acupressure, the liver meridian start from the toe. Supta Angushtasana is an excellent yogic exercise for the balance of prana vayu and apana vayu.

Our overall health and well-being depend on the perfect balance of these two elements. Consequently, Supta Angushtasana offers all the benefits of Jalandhara Bandha and of the abdominal yogic breath.

EFFECTS ON THE SPINE

The spine is straightened in the lumbar area, which is excellent to correct an accentuated curve of the spine. Many people suffer from pains in the back, due to wrong bodily positions, and Supta Angushtasana eases this pain and corrects the errors.

The Lion In Padmasana

STARTING POSITION
Adopt the lotus pose, Padmasana; place your palms on the floor in front of you, then transfer your weight from the hips to the arms, lifting your trunk from the floor until your are standing on your knees and arms.

The palms are placed so that the thumbs are oriented towards the exterior, and the rest of the fingers are oriented towards the knees.







This position stretches the ligaments of the joints. As the elbows are oriented towards the trunk, you can stay in this position without making any muscular efforts.

THE FINAL POSE
Through a vigorous contraction of the musculature of the back and of the buttocks, push the navel as much as possible towards the floor. Do the Simha Kriya as presented below, and do not bend the arms.



Consequently, the body has four point of support, the knees and the hands.



This exercise does not imply a relaxation of the upper part of the body, quite the opposite, you need to contract the muscles so as to push the navel towards the floor.

IMPORTANT!
Do not allow the shoulders to relax, making the head and neck appear hidden in between the shoulders. Keep your head up, just as a proud lion does.

THE VARIANT IN ARDHA PADMASANA
If you cannot do the lotus pose, Padmasana yet, you can still practice this asana, placing your legs in Ardha Padmasana, alternatively. If you cannot adopt the Ardha Padmasana, simply sit on your knees in Vajrasana and do the Simha Kriya.

SIMHA KRIYA OR THE PURIFYING GESTURE OF THE LION
This pose can be accompanied by another very valuable yogic pose, especially due to its quality of purifying the mental level. This technique is Simha Kriya, purifying gesture of the lion.

It can also be practiced independently, in any moment of the day, even if it is not accompanied by an asana.

With your mouth closed, turn your tongue so that its tip and posterior part touches the palate, pressing hard with the tongue on the palate. Keep this pressure high during one long and slow inhalation.

When the lungs are filled with air, open suddenly the mouth and push the tongue out of the mouth, as a resort coming out of a box, as far out as you can.

In the same time, exhale letting out the sound haaa during the whole exhalation. The vibration needs to be a little from the throat.

When you empty your lungs, make another cycle and repeat for at least ten times, or even more if you have enough time.

THE TONSILS
In India, the yogis say that medically, this exercise is really important for the health of the tonsils.

The lion gesture not only activates the blood circulation in the throat area, but also the circulation of the lymph in the lymphatic ganglions. Favouring this circulation, we ameliorate the possibilities of defence against infectious micro organisms.

THE SALIVARY GLANDS
During the entire time while we do Simha Kriya the salivation is more abundant due to the pressure of the salivary glands.

If we swallow this saliva, it compensates to a certain degree an insufficient mastication in any case, the toning of the salivary glands allows that they secret a greater quantity of saliva, whose absence would make the digestion quite difficult and unpleasant.

As we most often eat not because we are hungry but because it is the time to eat, and as we eat boiled food that is softer and does not require mastication, our salivary glands do not have the time or the opportunity to function properly.

The Simha Kriya performs an internal massage on the tonsils and on the rest of the glands located in this area.

This pose can be also accompanied by Mula Bandha, the contraction of the perineal muscles. Referring to these things, we will quote a Dutch doctor, Rana Polderman, a famous yoga therapist: “we would like to underline the importance of the coccyges gland Luschka (Luschka’s body) in the yoga practice.

The role of this gland is very little known in the contemporary medical science. This is a irregular mass of cells situated on the top of the coccyges, with the size of a pea and oval form.

This gland is irrigated by numerous capillaries, and it has autonomous nervous fibers.

From a point of view, this gland resembles the “carotidian sinus”, located at the level of the throat, and it influences the arterial blood pressure, breath, sleep, and the altered states of consciousness.

The energetic channel, nadi that commands this gland from a subtle perspective is called in yoga Vijnana nadi, the energetic channel of knowledge.

The coccyges body performs a similar function. While we practice Mula Bandha the nervous terminations of the coccyges body are stimulated.

Through its nervous fibers, it is directly connected to the odd ganglion, an autonomous nervous center located close to the top of the coccyges.

The western physiology offered this small and terribly important structure only a limited attention.”

BENEFICIAL EFFECTS
This exercise is unique in the sense that it balances the energies in the pelvic area, both in rapport with the legs and with the spine, especially its lumbar area.

For thousands of years, the yogis consider that a correct posture of the pelvis is an essential element for the overall balance of the spine.

Indeed, if the pelvis is misplaced, there are various deformations of the spine, and first of all the pathologically exaggerated lumbar curve.

The practice of Simhasana in Padmasana stretches the muscles and ligaments responsible with the correct position of the pelvis and mobilizes the hip joint.

We forget too often that the pelvis is like a mono-block. It is good to remember that it is partly made of two main parts that give it the concave form, the iliac bones, and on the other hand of the sacrum with its appendix, the coccyges.

It is thus important to be aware of the fact that the pelvis has joints. These joints are four and they allow only small movements but which have their reason of being.

If these joints are not in their proper place, the lower part of the back may cause terrible pain. A large part of all lumbar pains are cause by these dislocations.

Simhasana in Padmasana improves the flexibility. The people who have practiced this asana perseveringly gave testimonies of acute lumbar pains that disappeared through daily practice.

Nonetheless, we need to remark that the practice of Simhasana in Padmasana is useless in times of crisis. We have to wait until the crisis is over, in order to be able to benefit from this asana.