October Hike, Yoga, and Meditation #3

10-23-10 Sweet Sixteen Sutras of Patanjali's Yoga Sutras, Backbends and Breath Meditation at South Orange Reservation in South Orange, NJ 2-5pm.

The Yoga Sutras of Patanjali is a classic text of yoga theory and practice.  It is a step by step manual for attaining the peace of your true nature, dealing with the inner workings of consciousness and the path of liberation, free of suffering. 

1.1 Now, the exposition of yoga.
1.2 The restraint of the modification of the mind stuff is yoga.
1.3 Then the Seer (Self) abides in its own true nature.
1.4 At other times (the Self appears to) assumes the forms of the mental modifications.
1.5 There are five kinds of mental modifications, which are painful or painless.
1.6 They are right knowledge, misperception, conceptualization, sleep and memory.
1.7 The sources of right knowledge are direct perception, inference, and authoritative testimony.
1.8 Misperception occurs when knowledge of something is not based on its true form.
1.9 Knowledge that is based on language alone, independent of any external object, is conceptualization.
1.10 That mental modifications which depend on the thought of nothingness is sleep.
1.11 Memory is the recollection of experienced objects.
1.12 These mental modiciations are restrained by practice and non-attachment.
1.13 Of these two, effort towards steadiness is practice.
1.14 Practice becomes firmly grounded to when well attended to for a long time, without break, and with enthusiasm.
1.15 Non-attachment is the manifestation of self-mastery in one who is free from cravings for objects seen or heard about.
1.16 When there is non-thirst for even the gunas (constituents of Nature) due to the realization of the Purusha, that is supreme non-attachment.

Backbends

3 Om's - Om Namah Shivaya Gurave - Saccidananda Murtaye - Nishpranpanchaya Shantaya - Niralambaya Tejase - Om.

Balasana (child's pose), table, cat/cow, table balance, Adho Mukha Svanasana (downward facing dog).  Vinyasa (moving with the breath) table - dog -child, 3x.  Adho Mukha Svanasana, lunge, Uttanasana (standing forward bend), Ardha Uttanasana (halfway standing forward bend).  Surya Namaskara (sun salutations) with Ashtangasana (eight pointed pose) and lunge.  Bhujangasana (cobra), Ardha Bekasana (half frog pose), Bekasana (frog), Dhanurasana (bow pose), pelvic tilts, Setubhandha Sarvangasana working progressively through the stages - full expression of pose 2x.  Hug knees into chest, rock from side to side releasing any tension in the lower back, ankle to knee pose, happy baby pose, Pavanamuktasana (knee to chest pose), Supta Eka Padattonasana (reclining one leg stretch) with belt, open left and right.  Savasana (corpse pose) with guided relaxation. 

Pranayama:  Deergha Swaasam - Three Part Breath flowing into a So-Hum Breath Meditation.  Silently inhale So, exhale Hum. The sound already present in everything, listen for it.

Ending chant:  Lokah Samasta Sukhino Bhavantu - May all beings everywhere be free and happy.  May the entire universe be filled with peace and joy, love and light.  Namaste.