Yoga in Daily Life
Morning yogic capsule1 by Swami Niranjananda
For busy people it isn’t always easy to find time and motivation to establish a daily practice. Acknowledging this, together with the importance of regular practice, Swami Niranjanada has come up with a recipe that he called the yogic capsule. It does not require plenty of time, and it consists of easy-to-perform mantras, cleansing, asanas and pranayamas 2 . It is performed Monday to Friday. On Saturday there are much fewer techniques and on Sunday there is only rest 3 .
MANTRAS
Upon waking up, while still in bed, sit comfortably with spine straight and chant two mantras, 11 times each. Whether you pray to god that you experience outside yourself, or connect with the divine inside you, does not matter. Just try to keep the mind steady as you chant the mantras, be present and feel the vibrations.
The first one is Maha Mrityunjaya, also called the life-giving mantra. Chanting this Mantra strengthens the immune system, improves overall health and increases energy. Chant 11 times. The Sanskrit text follows.
Aum Trayambakam Yajamahe,
Sugandhim Pushtivardhanam;
Urva Rukamiva Bandhanaat,
Mrityor Mokshiye Maamritat
For further information on the meaning, and to hear the chanting of this mantra, click here
The second is Gayatri Mantra – for physical, mental and emotional healing, purification and protection. It is one of the most widely used mantras - sometimes referred to as the mother of all mantras - for self-realisation and awakening. The Sanskrit text follows.
Om Bhur Buvaha Swaha
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yonaha Prachodayat
For further information on the meaning, and to hear the chanting of this mantra, click here
NETI PURIFICATION OR JALA NETI
This step is not a necessary part of the capsule but it is highly recommended. It is described on page 487 of the Greek translation of the book: Swami Satyananda Saraswati (1999): Asana Pranayama Mudra Bandha, Bihar School of Yoga, Bihar, India4
Lean your head to one side. Using the neti pot, pour salty water into one nostril, and let it leak out through the other. Continue until you empty the pot. Then do the other side. You can see how this is being done on the following video by Himalayan Institute.
After neti, dry the nostrils by repeating 5-20 quick Kapalabhati exhalations through one nostril while keeping the other one closed with your hand. Take a few normal relaxing breaths. Then do the other nostril. Kapalabhati are strong short rapid abdominal exhalations through the nose. Always take calm slow breaths after performing Kapalabhati and ALWAYS listen to your body and take care not to overdo it and get dizzy.
ASANAS
Note: The names of Asanas differ from one yoga tradition to the next. Here they are described as in Satyananda tradition and the refereces are made to the Greek translation of the book: Swami Satyananda Saraswati (1999): Asana Pranayama Mudra Bandha, Bihar School of Yoga, Bihar, India
1. Five times Tadasana (pg 144)
2. Five times each side Tiryaka Tadasana (pg 146)
3. Five times each side Kati Chakrasana (pg 147)
4. Three rounds of Surya Namaskar (pg 164-179)
PRANAYAMAS
You may do Pranayama immediately after Asana, or at work, whenever you feel tired or drained out. You can choose between various techniques, such as: 7-10 Brahmari breaths (pg 398), 7 rounds of Nadi Shodan (pg 388), Bastrika (pg 403) or Kapalabhati (pg 407)
Later on in the afternoon, possibly upon returning from work, do 10 minutes of the so-called power nap. This can include bringing the attention to the body parts and to deep abdominal breaths like in Yoga Nidra (click for various Yoga Nidra methods by Swami Jnaneshvara Bharati). It is preferable that this restful, rejuvenating break takes place before one takes on evening activities. It is refreshing and it makes one more relaxed and present with people of their surroundings.
Finally, in the evening, just before sleep, devote 10 minutes to review the day from the last moment towards the beginning of it. Try to stay as a witness, not judging, but noticing events, your reactions, feelings.
On Saturdays only do neti and meditation.
On Sundays take a break and do nothing.
Note: Because of individual differences, it is highly advisable that you consult an experienced yoga instructor before establishing your daily routine.
Images:
Neti pot: http://upload.wikimedia.org/
Swami Niranjananda: Satyananda Yoga, Slovenia
1. The brochure of Satyananda ashram in Greece gives a detailed description of the capsule: www.satyanandashram.gr/pdf/SYAP_brochure_eng.pdf
2. Jala Neti, Asana and Pranayama are described as in the Greek translation of the book: Swami Satyananda Saraswati (1999): Asana Pranayama Mudra Bandha, Bihar School of Yoga, Bihar, India. Important note: The relevant page numbers in the English version may differ.
3. This may contradict the beliefs of many that sadhana needs to be done EVERY day. The logic behind it is that short weekly pause contributes to avoiding the big pauses. In other words, when one practices every day without a break, it is more likely that she or he will get fed up and make a long break of ten days for instance. Hence the small weekly breaks that we introduce to keep us on track.