chandra namaskara

ahimsaka satya chandra namaskara

salutations to the moon
As there are many variations of sun salutations, there are also different variations of moon salutations. Often less know though, or mixed as variations within sun salutations.  The moon salutations add lunar energy to a solar energy dominated practice, create harmony, and can be a grounding, calming end to a session of sun salutations.
The following sequence of a moon salutation series, can be practiced as a stand alone practice, for a more grounding and calming practice. Or as a start for more “yin-yoga”, lunar energy, focused practice.  Where the classical sun salutations predominately alternate between forward bends and back bends, this sequence of moon salutations focuses more on side stretching and twisting. It is a complementary asana sequence, when combined with classical sun salutations gives full range of movements to the spine. 
Whereas the twelve positions of surya namaskara relate to the twelve zodiac or solar phases of the year, the fourteen positions of chandra namaskara relate to the fourteen lunar phases. In the lunar calendar the fourteen days before the full moon are known as sukla paksha, the bright fortnight, and the fourteen days after the full moon are known as krishna paksha, the dark fortnight. The name of each day introduces each asana and is used as a basis for learning the days of the lunar cycle. Doing both both the left and right site, all the lunar phases are being passed.
The lunar energy flows within ida nadi, relating to the para-sympathetic nervous system in our physical  body. It has a cool, relaxing and creative qualities. It has a introverted or mental force and is responsible for consciousness.
When practicing the chandra namaskara as a stand alone practice, honoring the moon, it is best practiced at night, especially when the moon is visible, or at dawn at the time of the full moon. Be aware of the different experiences giving by the changing aspects of the moon. Make sure the stomach is empty before starting the practice. Synchronize the movement with the breath and where the breath is in the body (where can the breath move freely and where is the breath restricted) while holding each position. For activating the ida nadi, start with the left leg first, and take the left side of the poses first. This will have a more calming and grounding effect. When in the “moon-pose” ( shashankasana, shashank also means moon in sanskrit as is the word chandra, also translated into hare or rabbit pose, or balasana, childpose, but in this variation keeping the hands to the front of the mat ), create a feeling of instant relaxation, surrendering the body and mind, and let the breath deepen. Visualizing a full moon shining over a dark blue ocean at night.
Suggested a slow practice of 3 to 7 sets.
Benefits;
Bringing the body and mind into a more calm, centered, peaceful state. Cooling for the brain and helps to eliminate anger. Side stretching helps facilitate the breath. Twists are purifying, stimulate the digestive system and give a nice massage to the internal organs. The asana help to relieve constipation, to release pressure from the spine and regulates the functioning of various glands in the body.
mantra’s accompanying the movements
1 om kamesvaryai namaha             salutations to she who fulfills desires
2 om bhagamalinyai namaha        salutations to she who wears the garland of              prosperity
3 om nityaklinnayai namaha        salutations to she who is ever compassionate
4 om bherundayai namaha            salutations to she who is ferocious
5 om vahnivasinyai namaha         salutations to she who resides in fire
6 om vajreshvaryai namaha          salutations to she who possesses vajra (the                                 thunderbolt) and is adorned with diamond ornaments
7 om dutyai namaha                         salutations to she whose messenger is shiva
8 om tvaritayai namaha                 salutations to she who is swift
9 om kulasundaryai namaha         salutations to she who is virtuous, respectable and                charming
10 om nityayai namaha                   salutations to she who is eternal
11 om nilapatakinyai namaha        salutations to she who is adorned with a blue flag
12 om vijayayai namaha                  salutations to she who is ever victorious
13 om sarvamangalayai namaha  salutations to she who is the source of all good                         fortunes
14 om jvalamalinyai namaha         salutations to she who is fenced with instant flames
the mantra (sanskrit for that what protects the mind) creates a back ground sound (noise), preventing other thoughts to arise, they create a vibration for the breath, a rhythm for the mind and a pattern for the body together with the movements.  The effect is a calming almost hypnotizing for the mind, making the movements go with ease and seemingly without effort.
breath; deep rhythmic breathing
round one, starting with left leg
pose 1 inhale and exhale, centering, moon pose arms forward on the mat, palms down
pose 2 inhale on knees hands at the chest, palms together
pose 3 exhale, left leg steps forward point hands and arms forward, palms together
pose 4 inhale take hands and arms to the sides, horizontal palms facing front
pose 5 exhale take left side first, left hand up, right hand down, stretching left side
pose 6 inhale back up, center
pose 7 exhale take right side, right hand up, left hand down, stretching right side
pose 8 inhale up and exhale left hand back, look over the left shoulder, right hand forward, twist
pose 9 inhale back to center
pose 10 exhale right hand back, look over the right shoulder, left hand forward, twist
pose 11 inhale back to center
pose 12 exhale hands together point hands and arms forward, palms together
pose 13 inhale, left leg goes back, on knees hands at the chest, palms together
pose 14 inhale and exhale, centering, moon pose, arms forward on the mat, palms down

round 2, same but starting with right leg and take right side first.
pose 15 inhale and exhale, centering, moon pose arms forward on the mat, palms down
pose 16 inhale on knees hands at the chest, palms together
pose 17 exhale, right leg steps forward point hands and arms forward, palms together
pose 18 inhale take hands and arms to the sides, horizontal palms facing front
pose 19 exhale take right side first, right hand up, left hand down, stretching right side
pose 20 inhale back up, center
pose 21 exhale take left side, left hand up, right hand down, stretching left side
pose 22 inhale up and exhale right hand back, look over the right shoulder, left hand forward, twist
pose 23 inhale back to center
pose 24 exhale left hand back, look over the left shoulder, right hand forward, twist
pose 25 inhale back to center
pose 26 exhale hands together point hands and arms forward, palms together
pose 27 inhale, left leg goes back, on knees hands at the chest, palms together
pose 28 inhale and exhale, centering, moon pose, arms forward on the mat, palms down

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Yoga for scuba diving

Yoga for scuba diving;

“we work with being, it is non-being what we use”
(tao te ching)

Yoga is;
-a broad and vast medium covering all the aspects of our being. It contains physical poses;  “asana”, breath exercises; “pranayama”, concentration and relaxation techniques and much more. These practices will lead slowly and steadily to a more balanced mind, feeling centered and to be in a state of equanimity.
Yoga can be a way of living, or just a 20 minutes a day of physical practice with breath awareness. Both will give you a feeling of well-being. We can apply yoga techniques in various ways on our every day life to create harmony and well-being.It is integrated easily into your diving, and it will definitely benefit your experience. The connection between yoga and scuba diving is a two-way-street. Scuba diving is helpful for your yoga practice, and yoga certainly enhances in various ways your diving experience.

Yoga and scuba-diving is;
-the connection with the breath underwater. Any asana done without breath-awareness is not yoga, and everything you do with breath-awareness is yoga. Under the surface you are completely aware of this breath awareness and with that the subtly effects on your buoyancy, your concentration and state of mind. When you move effortlessly with concentration, a breath deep and calm, your air-supply will take you for a longer period of time under water. The sound of the breath under the surface, will have a calming and meditative effect, similar to the sound the yogi practices on its mat, called ‘ujjayi breathing’.

Increasing your physical fitness is one way to get more out of every breath, but even fit divers can find themselves breathing too fast or too shallow from the stress of diving. Like scuba-diving, yoga places emphasis on proper inhalation and exhalation, as breathing is considered the essential connection between body and mind. Practiced regularly, yoga promotes deep, slow breathing, and teaches you how to calm your mind. Yoga also strengthens and stretches muscles that are important in diving. This all adds up to more quality time floating in the under water universe.

Divers with a regular yoga practice often have more air left in their tank when they reach surface. The body is not sore or tired, the mind is calm, and swimming is comfortably and easily. Yoga teaches you to control your breathing while your body is working, so you can calmly and efficiently deliver more oxygen to your muscles and brain.
Your impulse to breathe is triggered more by a buildup of carbon dioxide than by low oxygen, so by learning to exhale fully, you clear more carbon dioxide and automatically breathe more slowly. Slower breathing also improves your concentration and focus. Circumstances can turn so suddenly in the water. Yoga teaches you how to center yourself in different situations.
Yoga uses a technique called ujjayi (OO-jeye) breathing, which translates into “expand successfully”–precisely what you’re training your respiratory system to do. When doing ujjayi breathing, you pull slow, steady breaths, fully filling and emptying your lungs, and increasing the live-force and oxygen in your system.
The deep breathing exercises used in yoga help keep blood gases normal and are very beneficial as a relaxing technique. The breathing techniques you learn in yoga affect your breathing behavior in other activities and give you a tool to fall back on in physically or mentally challenging situations.

Another benefit of yoga is that the physical poses (asana) strengthen and lengthen your muscles and connective tissues, leaving you in better shape for virtually any physical activity–including scuba.The asana open your chest cavity and promote strength and mobility in your back, hamstrings, quadriceps and calves. It will facilitate easiness of breath, and movement throughout the body. With a regular yoga practice you will develop a better and detailed body-breath-mind awareness, which will give you more control over your body-mind in any situation under any condition.
Diving is exploring an environment with different rules of gravity, being in unfamiliar circumstances, using your body and breath in different ways. This can create a heightened awareness and can develop new insights for your yoga practice. And for everyone who has been under the surface, the peacefulness and wonderment of the under-water universe is a meditation on its self.

The yoga for diving classes have;
-a strong focus on the breath and is suitable for all levels and first timers. We like every participant to keep a “beginners-mind”, being more receptive and aware to what is happening within the body-mind. Developing a witness perspective. Of course the benefits are not developed over a couple of classes, and establishing a short efficient self-practice is the aim. The class will be structured with a basic warming up, asana for lengthening and stretching muscles and connective tissues, breath exercises, and concentration techniques. Which you could apply prior to any dive you will do or making it part of your daily life.
The yoga we teach is hatha yoga; which is the foundation of most contemporary yoga varieties around the world. It has its roots in the ancient yogi texts; yoga sutras. Hatha yoga has as meaning to unite the solar and lunar forces of the body, mind and universe.
The yoga classes will take place at a gorgeous little Balinese open house; “bale yoga”, at the Gedong Gandhi Ashram, Candidasa.  A coconut grove  merged between the ocean, the hills and a flourishing lotus pond at East-Bali. An open air space which is neither too warm or too cold, and direct sea-view, which will make you silent. Yoga mats are provided, and various yoga props are available if needed.

(for more information email to ahimsaka.satya@gmail.com)

Karma yoga is;
-part of yoga, and part of the Gedong Gandhi Ashram philosophy. Living a righteous life, in service for humanity. Your participation in the “yoga for diving class” will help ashram members and also other Balinese youngsters in need of educational assistance. The  Gandhian ashram incorporates an educational fund, Gedong Gandhi Ashram Educational Fund, GGAEF.  Any young person in need can apply for educational assistance at any level when their eligibility will be assessed by the ashram’s advisers. The ashram founded in the late 70ties is based on Gandhian principles of self-sufficiency, independence, non-violence and supporting the local community.

All things end in the Tao
as rivers flow into the sea.

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current teaching schedule september 2013

  • every day; 7 am to 8 am; classical surya namaskara , sun salutations
  • mon, wed; 4.30 pm to 6 pm; hatha yoga asana*
  • fri, sun; 4.30 pm to 6 pm; pratyahara yoga (silencing the mind)*

Location; Gandhi Gedong Ashram, Candidasa, Bali, Indonesia

minimum donation; rph 50.000

http://www.ashramgandhi.com/

*for the afternoon sessions bring something warm, it can be windy

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