Most people tend to practice yoga with the main objective of achieving physical well-being. As a result they focus only on the "asana" (physical postures) part of yoga practice. If we go by the eight limbs of yoga defined by Patanjali in his Yoga Sutras, then asana is only one of those eight limbs. In fact, if we dig a little deeper, we realize that the word asana refers ONLY to a sitting posture. The word "asana" is derived from the Sanskrit root "aas (आस्)" which literally means "to sit". The word asana means either the posture you sit in or the seat that you sit upon. In that sense, your mat is your "asana". If you sit in a chair, the chair is the asana. The whole series of physical postures were developed so the body could be made strong and flexible enough so that one could sit in a meditative posture for long periods of time. As per Patanjali, it is only through the practice of meditation that one can attain a perfectly calm state of the mind, which is the goal of yoga.
When these postures were developed, instead of coining a new name for them, the yogis decided to keep the same name "asana", which Patanjali used for a sitting posture, for these postures as well. This is how the whole science of Hatha Yoga evolved. The text that is most commonly referenced for all current yoga practices is the Hatha Yoga Pradipika by Swatmarama.
Going back to the Yoga Sutras, as per Patanjali, meditation is the key practice which can ultimately help us calm the fluctuations of the mind. In that sense, meditation can be looked upon as the most important of all yoga practices, including asana and pranayama (breathing practices).
Realizing the importance of pranayama and meditation, i started offering these early morning programs wherein I focus on these practices, more than the asana practice. For the past many years, I offered a course labeled "Pranayama and Meditation Intensive" that combined the elements of both pranayama and meditation. Starting late last year I decided to split that course into two individual programs – one called pranayama intensive and the other the mediation intensive.
The second of these meditation intensive programs was completed a week ago. The program was very well attended, with over 30 participants joining and benefiting from the program. Each class includes brief segments of asana and pranayama practices as well as deep relaxation. However, the main focus is to understand what meditation is all about and how to build a personal meditation practice based on the techniques discussed in the class.
In the beginning I was a little apprehensive about offering a 14-day program which focuses mainly on meditation. Given that most people are interested in courses built around the physical culture of asana practice, I was skeptical about people signing up for the course. It was truly heartening to see a very positive response to the program. In order to assess the impact of the program on the participants, I requested them to fill out a feedback form at the end of the program. I would like to share extracts from a few of the comments received. You can see all the comments from this and the previous course on my website here.
This class more than met my expectations. I enjoyed each day and new helpful information was presented in each class in a way that helped me assimilate it. You are a wealth of knowledge and I thank you for sharing it with us. Your devotion to Yoga and your students is a great gift to us. This class was a gift to myself to try to reclaim my meditation practice and hopefully improve it.
Meditation is easy to describe, yet hard to do. (1) The focus on dharana practices helped me a lot as I did not really understand how to do sufficient preparation to make meditation easier and more enjoyable. (2) Explaining that meditation comes first, pranayama second and, asana third in priority is profound for me. (3) Thank you for giving us the tools and structure to build a home practice. I feel much more calm, have been sleeping very well, getting a lot done each day, remaining more focused on each task, managing my time better, enjoyed getting up at 5:15 each morning to get to class, learned I can get up early if I go to bed early. Now I am eating less food, chewing more and eating less at night. This is great because lately I have noticed my digestion at night impairing my sleep, something I never experienced until the last few months. The immersion classes such as this one seem to have many peripheral unexpected benefits. I am now more comfortable sitting on the floor!
– Sherri
It was a good experience as I learnt more than what I had expected. The theoretical knowledge bundled with the techniques brought things in perspective. Subhashji made it look very simple as he gave us lot of options and now we can pick and choose to make it our practice . He also made it clear what is the the goal and how to achieve it and there are no rigid rules but there are certain guidelines to follow .
I just had my eye check up. Though I don’t have high number but still my vision has improved so would be buying new glasses now 🙂
– Bhavna
Very Useful. Three main takeaways: 1. Thoughts will come, just do not hold on to it.
2. What we understand as "Guided Medittaion" is really the "Dhaarana" part which is really a preparation for actual "Dhyaana" part of meditation. 3. The Dhyaana part of meditation is where we can use our personal Mantra.
Suggestions for future programs:
1. Have 3 days dedicated to a complete mock trial of Praanayama-Meditation-Yoga combination (minus discussion) which the student can duplicate at home. Having a "rehearsal" flow will help solidify the practicalities of a routine to follow. 2. Also, offer another "Advanced" Course only for those who have completed all 3 individual programs which already had theory plus practice. In the advanced, it will just be practice and very, very minimum theory.
– Uma
I found the meditation intensive to be a good complement to the pranayama intensive. The overlap between the two was good for repetition and helping to remember all of the new terminology, especially the Sanskrit names. I am glad to have taken both of these courses. I have been meditating for a while and have tried many techniques, but this was the first formal instruction I have had on meditation. The biggest take away for me was the concept that as you get closer to the state of Samadhi, the mantra will have less importance and eventually will dissolve and not be needed. This was a key concept that I have not seen anywhere else and one that I had a great deal of confusion over. I have looked into using a mantra before and also done research on vipassana style, which says just to observe the body and don’t attach to anything. I always thought the two methods contradicted each other until it was mentioned that the mantra will dissolve eventually. This really brought a lot of my reading and practice together. Thank you!
I would like to see a course that touches on the Katha Upanishad, how the 5 senses contribute to the fluctuations of the mind, and more techniques on how to tame those thoughts.
– Scott
Very professionally taught. Always on time. Explained the principles behind the asanas, pranayama and meditation and got me interested to learn about this ancient science of yoga. Totally the 2-week session was a very enriching experience. The group dynamics was also very good!
I learned that yoga is actually a combination of asanas, pranayama, and meditation. Although the morning classes were initially a bit daunting, that is the best time for practice, keeps the energy level high throughput the day. Determined to make it as my home practice also.
– Sudha
I came to the program with a good feedback from another friend and was not disappointed. My intention was to learn practices to achieve mental quietness which can lead into meditation. Both the practicals (Asanas,pranayama and methods of dharana) was well balanced with theory behind each and compliment well with Vedentic teachings which I am reasonably well versed with. I always felt cheerful and energetic throughout the day after the program.
My takeaways: "Nirayntarya abhyasa (constant practice) is very important. Mind is very difficult to control and runs in all directions even with small hints of sensory inputs, so again practice is needed for progress but it can brought within a limited field of your focus (mantra and its meaning) by practice. As mind is wedded to body, body too has control over mind and a body trained through asana followed by pranayama helps to achieve a quiet mind to start your Dharana practice"
– Hari
Intensive gave me more awareness in my life and yoga practice. I try to keep the consciousness in all my acts. I started to ask myself whether I use the intellect or ego in my days situations. It gives me the sense more stability and peace. My meditations became longer and deeper. They give me more energy and vitality.
I intend to have my 1.5 hours daily yoga practice with 20 min meditation. I started to read the book “The Power of Now” by Eckhart Tolle with interest. I integrate the Pranayama and Meditation’s techniques, recommended Subhash, in my own yoga classes.
Both, Pranayama and Meditation Intensives gave the revolutionary impact in my life. I want to study using the bandhas in the yoga practice more.
– Nina
Really enjoyed the meditation intensive!
– Ana Cardia
Excellent program. Learned different techniques of dharna.Would like more sessions with longer meditation sessions.
– Bina
Absolutely Stunning. Three takeaways: Wake up early morning, Reduced stress, Increased energy!
– Sathish Sundararajan
Really enjoyed the meditation class, learnt a lot of new techniques for Dyana & Dharana. I learned: How important meditation is given in Yoga philosophy; Various stages of meditation; – General Yoga Philosophy"
– Srinivas
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