Surya Namaskar – Here Comes the Sun … "At least once a day, stop long enough to allow yourself to be truly amazed by a tree,

or a flower, or the sunlight dancing on land or sea. That is the sacred space, the place within us where we are witness to the ongoing miracles of life. And the more we are open to truly seeing them around us, the more we are able to truly feel them

within us. Miracles are everywhere, all the time, waiting to be plucked by our awareness into the makings of a happy life." ~ Marianne Williamson

"Nothing can dim the light that shines from within" ~ Maya Angelou

And still, after all this time, the Sun has never said to the Earth, “You owe me.” Look

what happens with love like that. It lights up the sky ~ Rumi

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Contents

Reflections on the Season….………………………………………………………………………….…………3

Celebrating the Cycles…………………………………………………………………………………………...…4

The Solstices……………………………………………………………………………………………………………5

The Summer Solstice…………………………………………………………………………………...…………6

Reflective Questions…………………………………………………………………………………………………7

Embodying the Philosophy……………………………………………………………………………................8

The Twelve Sun Mantras………………………………………………………………………………...…...…11

Effects on the Body…………………………………………………………………………...……………………14

Using Affirmations………………………………………….…………………………………………………….…15

Making the Practice your Own………………………………………………………………………………..16

Yoga Nidra……………………………………………………………………………………………………….…..…19

Surya Meditations…………………………..……………………………………………………………...…….…21

Ayurveda/Pitta………………………………..…………………………………………………………….…………23

Final Words…………………………..……………………………………………………………………………...…26

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Reflections on the Seasons

Yoga is often translated as "union – to yoke or unite", the inner with the outer – Ida and Pingala – Shiva and Shakti……… Our practice helps to balance these complimentary opposites, so that we reach a state of equilibrium and peace. We use the eight limbs, the knowledge of the Pancha Vayus (energy within the body), the Koshas (levels of experience) etc to deepen our spiritual journey and understanding of ourselves.

The ancient festivals of our ancestors fell at eight points during the solar year. These included the fixed points of Winter and Summer Solstices (the longest night and the longest day), the Spring and Autumn Equinoxes (day and night of equal length) and the four seasonal peaks of Spring, Summer Autumn and Winter.

Why Work With The Wheel of the Year?

Yoga helps us to connect with our own natural rhythms and cycles. In the same way there is great joy in being aware of the seasons and celebrating them in simple ways.

• It is a way of connecting to an ancient system of Earth awareness, used by our ancestors, and through it become integrated into the natural flow of the Earth’s cycles.

• The eight Celtic festivals provide an opportunity every six weeks to link to the cycle of the seasons, to review what we have been doing, understand what we have learned and focus on what we want to encourage or change in our lives.

• By focusing on ourselves in this way we become much clearer about who we are and create closer connections to the Earth.

• These eight festivals are part of a continuous cycle without beginning or end

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Celebrating the Cycles

By celebrating or acknowledging the eight seasonal festivals we become more rooted in our environment and ourselves. We keep in touch with our spiritual development and where our emotions are leading us, through the unfolding cycle of the year. We experience ourselves as part of the unity of life. Through inner connection we learn to find stillness and learn to listen…….. This understanding can also help us to design our Yoga practice to work not only with internal energy but also the energy all around us – the earth’s energy itself.

• Each season effects us differently, offering us the opportunity to flow in harmony with this underlying energy / life force

• By communicating with the outer world, bursting with creative abundance we are able to connect more deeply to our inner selves and spiritual path.

• The changing year provides a wealth of experiences through the cyclic ebbs and flow of the Sun's energy. Interwoven with this, are the monthly cycles of the waxing and waning Moon, and the planetary influences.

Each festival is a chance to feel ourselves as part of the whole, and also to connect to the moment, the here and now. From this point of being we can look back on what we have been doing, feeling and thinking; on our health, and our spiritual journey. We can also look forward with an understanding of the Earth's (and our) inherent energy flow, to where we wish to go and how we may best use the oncoming energy for our greater good, the greater good of the Earth, and all those around us. The earth energy is always there for us to connect with. Each of the eight festivals is an opportunity for us to get out onto the land and experience its changing energy for ourselves. At these times we can extend our awareness and explore our true, personal and honest connection to the Earth and once we truly feel this connection and experience the intrinsic unity of life, a natural shift in our consciousness begins to evolve. Ancient Ways

In our pre-Christian past our ancestors would have met on the land at these eight points in the year.

• The Druids, men and women honoured for their wisdom, would have had an awareness of the influence of the Moon and the stars. They would have had knowledge of the Earth's energies and the places of power on the land where the energy converges and is strongest.

• The people would have walked the old energy routes, gathered in the stone circles or would have celebrated and lit community fires on the high places.

• Some would have gone into the barrows (burial chambers) and journeyed with their ancestors to gain insight and wisdom and tap into the deepest parts of themselves.

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The Solstices

Solstice means ‘the standing of the sun’ – at the Summer and Winter Solstice the sun reaches its peak – stops and begins its change of energy. The great cosmic clock of the waxing (growing bigger/stronger) and waning (growing smaller/weaker) cycle of the sun

• The solstices are a time to stop and look back at where the half year cycle have brought us – and also a chance to look forward and see into the direction of where the next half year cycle may lead.

• A time to be conscious of your life’s flow and direction – to celebrate achievments – to set intentions

• A chance to express your hopes and fears – to celebrate the light – to celebrate the dark

• To be conscious of the way this waxing and waning of the sun affects our lives, and to celebrate this duality and what it means to us.

When the light is increasing from the Winter Solstice to the Summer Solstice we move into the light – we become more dynamic, individual and independent, expressing our uniqueness. We expand our energy and intention into the outer world - we shine our light……….

When the light is decreasing from the Summer Solstice to the Winter Solstice life and nature as a whole is going within, reflecting and becoming more intuitive. Expanding into the inner realms and exploring inner wisdom……. Where are we now!

The wheel of the year is not just a matter of changing from one season to the next. Beneath the manifestation of seasonal change, there is also change within the subtle energies of the earth.

These energy patterns affect us all – consciously and unconsciously. So that by understanding the flow and direction of this energy we can move with it as true inhabitants of our planet earth – belonging – part of and flowing with it on all levels of our being………….

Each can bring a structure to our lives by consciously making a connection to the passage of time and our path within it.

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The Summer Solstice

This is a dual celebration. Sometimes 2 fires were lit to express this duality On the one hand, it is a celebration of all that has become manifest during the outward cycle of the Sun.

• The Summer Solstice is the peak of our expressive and expansive selves a time to celebrate what we have achieved and manifested.

• It is the festival of attainment and the fulfilment of the individual - a time for the enjoyment of what you have and what and who you are!

• Use this special day to focus and charge with healing and positive intent all you wish to be.

• Add the strength and power of the Sun to enhance and activate. Abandon yourself to expressive dance, song, joy and a sense of your own uniqueness.

But on the other hand, it is a celebration of the return to the dark side of the year, the exploration of the inner world, inner wisdom and inner development.

• Here at the peak of this active solar energy, the cosmic wheel is turning, and within this point a transformation is taking place

• Our achievements will continue to grow within, bringing spiritual strength and awareness to all we have manifest

AS THE POWER OF THE OUTER REALMS WANE THE POWER OF THE INNER REALMS EXPAND AND WE ARE MADE WHOLE!

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Summer Solstice Meditation Questions

You can use these simple questions/reflections during the first or final relaxation of your Yoga practice. Or maybe when you are out walking in nature. Hold the question lightly – without searching too deeply for the answer – trust that in time it will rise up out of your subconscious.

Reflecting from Winter to Summer Solstice

• What has gone well? • How will I celebrate my achievements? • Which seeds have failed to germinate – how would I do things differently to

ensure success next time (without judgement) • What lights my fire and how do I express my creative energy? • How do I feed my creative fire – what is its fuel? • How do I bring warmth, nourishment and passion in to my relationship – with both

myself and others? • Which obstacles would I like to release into the cleansing and purifying fire?

Reflecting from Summer to Winter Solstice

• What do I wish to encourage in my life – to nurture & develop over the coming months?

• What is important to me? • How do I balance the light and dark within myself? • How do I value my inner and outer worlds and accord value to each? • How do I feel about moving in to the dark side of the year?

Take time to consider which outer achievements need to be drawn inwards and processed and transformed. Take time to furnish your inner sanctuary – this is a space inside yourself where you can retreat to find rest, healing, regeneration and rejuvenation……

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Surya Namaskar – I Salute the Sun!

How do we embody this philosophy within our Sun Salutation practice?

By using our Sun Salutation practice today to explore this duality • The outward expression of our bodies – the physicality of the practice • Being guided by the inner fire of knowing & wisdom @ Ajna symbolized by a

flame

Being aware of the • Sun outside – shining in the sky feeding us and everything around us • But also the Sun in our hearts – our passion and desire to express

Also • Pingala – the solar quality within that gives rise to expression • Ida – the lunar quality within that allows for reflection and calm and pause

Sun Salutation with deep awareness helps to cultivate and create perfect balance and harmony that can also be experienced at this great turning point of the year – from outer expression to inner expression.

Voice, Spine, Heart, Hands. I tremble with the desire to express. With the Earth, my body emerges.

From the Water, creative energies flow. In the Fire, I transform.

Out of the Air, I breathe new life. In Space, I open to the Source.

The essence of truth and beauty. My body is the field of my expression.

Movement is life and therefore reconnects us to a natural flow where we are unbound, uninhibited and alive with a creative current………

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Moving meditation within every round of Surya Namaskar

Our breath is the key to engaging fully with our practice – Ujjayi Pranayama – the breath of victory!

The breath is intimately connected to our lives, but many of us don’t notice the connection – how many times do we say things like ‘wow that took my breath away’. Perhaps we don't even realize what we meant. What do you do when you come home from a tiring day at work - don't you sigh deeply? And if you have noticed, that sigh actually makes you feel much better.

• The breath is trying to tell you something. It is saying, "I have the power to change your life".

The ancient yogis realized and studied the intimate connection between the breath and the mind. They found that whenever the mind is agitated there is an immediate effect on the breath.

• But they also found that when the breath is controlled and made to follow a pattern, the mind calms down.

• The central nervous system is controlled through the conscious part of the brain whereas the autonomic nervous system is controlled by the sub-conscious part of the brain.

• Breathing is the only major life process in your body that is controlled through both the central and autonomic nervous systems.

This statement has enormous implications. Since the breath has one foot in the conscious and one in the sub-conscious the control of the breath has an immediate effect on the sub-conscious. Inhalation

• Creative force • Gives rise to growth – expansion – energy – extension – fullness • Allows us to embrace life fully – to reach - achieve • Sympathetic nervous system – fight/flight – keeps body alert (adrenalin)

Exhalation

• Dissolving force • Allows us to let go - explore – to release – surrender – to bow • Encourages grounding – stability • Para sympathetic nervous system – relaxes body

(endorphins/dopamine)

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The one who impels the universe is the Source of Consciousness (Shiva) to be discovered within the flow of one’s own vital breath.

Oh Beloved One, Shiva gives rise to the year, the month, the half-month, and the day. Find Shiva within time through Shakti, who is the cyclical flow of breath within the body

In Tantric tradition , every breath is a reflection of all such cycles – referred to as Vinyasa (movement or flow). External cycles of time – the day, lunar cycles, the passing seasons as we circle the Sun – are mirrored in the phase of the breath – creating a procession of internal time! Thus we internalize time itself by observing the flow of breath (time) within the body (space) – a reflection of the cosmic rhythm within a single round of breath!!

Rasa Vinyasa – Movement Alchemy!

Rasa Vinyasa is a process of movement in which we can positively integrate our inner state as a living art. Just as an artist learns how to attune him or herself to the energy present and access that flow to generate a note, a movement or a brush stroke – our Yoga practice as a movement alchemy becomes art that transforms the “thinking mind” into the “feeling mind”

Through Bhava (devotion) and Rasa (movement) – the essence – the juice – of life is generated.

The place of pure wisdom can be accessed through an intense flow of a particular movement (Rasa)

arising from within. One who presents as pure-hearted offering with focused attention

to a particular Rasa will experience the transformation of that Rasa into the Supreme universal consciousness of one’s true Self!

Surya Namaskar – embodying the Sun!

Namaskar is a special type of Vinyasa – a ritual offering in the form of a synchronized sequence of postures. Practicing this sequence allows us to feel the connection we have to the entire cosmos. With each round we flow effortlessly on a journey through the solar system coming back again with feet planted on terra firma connecting to the Earth.

This kind of movement alchemy is designed to awaken and transform the mover!

The brilliant Sun that shines in every heart for the heaven’s earth and all creatures. What a blessing! Let it soak my every pore for the inner splendor it reveals is a blessing. – Rumi

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The Twelve Sun Mantras

According to Ganesh Mohan a vedic and yoga scholar – the original Surya Namaskar sequence wasn’t a sequence of postures, but rather a sequence of sacred words chanted at sunrise. This was much longer – 132 passages in total – and after each passage the practitioner would prostrate fully on the ground in the direction of the sun.

The twelve mantras that are widely used today may relate to the finding by yogis that the Sun emits subtle pranic currents of solar light that they call the 12 rays of the Sun.

• Every year the sun passes through 12 different phases (astrological houses), known as the zodiac in western astrology or Rashi in Hindu astrology. The suns rays absorb, reflect and co-mingle with the radiance of the stars within each particular constellation

• Each has a specific mood, and in each the sun is given a different name • These can be repeated mentally as you are practicing Sun Salutation – with or

without the Bija or by just using the Bija on its own • They do not need to be understood fully as the vibration alone will awaken

energy within

Om Hraam Mitraaya Namaha (salutations to the friend of all)

• Prayer Mudra embodies the attitude of reverence to the source of all life • Sun regarded as universal friend, giver of light, heat and energy

Om Hreem Ravayee Namaha (salutations to the shining one)

• Ravaye means one who shines • In arm raise we are stretching our whole body upwards towards this source of

light Om Hroom Suryaaya Namaha (salutations to the one who induces activity)

• In ancient times Surya was worshipped as the Lord of the heavens riding across the sky in a chariot drawn by seven horses

• The seven horses represent the seven rays of supreme consciousness, which manifest as seven planes of existence – BHU (earthly material) – BHUVAR (intermediate, astral) – SUWAR (subtle, heavenly) – MAHAR (abode of the devas) – JANAH (abode of divine souls that have transcended ego) – TAPAH (abode of enlightened Siddhas) – SATYAM (the ultimate truth of reality)

• Surya symbolises supreme consciousness itself which controls all other levels

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Om Hraim Bhaanave Namaha (salutations to the one who illumines)

• The sun is the physical representation of the Guru, who removes the darkness of ignorance and delusion

• Just as the sun dispels that dark of the night each morning it rises. Om Hraum Khagaaya Namaha (salutations to the one who moves quickly in the sky)

• The suns daily movement through the sky measures time • In Ardho Mukha Svanasana we bow and offer obeisance and pray for

progress in life Om Hraha Puushnee Namaha (salutations to the giver of strength)

• The sun is the source of all strength, nourishing us with energy, light and life. Om Hraam Hiranya Garbaaya Namaha (salutations to the golden cosmic self)

• Hiranya Garbaaya is the seed of causality, thus the whole universe is contained within it in the potential state before manifestation.

• In the same way all life is potential in the sun, which represents the great cosmic principle.

Om Hreem Mariichayee Namaha (salutations to the Lord of the dawn)

• The name Maricha also means mirage • Our whole life we seek true meaning and purpose, like a thirsty person who

seeks water in the desert but is fooled by sun’s rays on the sand. • With this mantra we pray for illumination to distinguish the real from the unreal

Om Hroom Aadityaaya Namaha (salutations to the son of Aditi – the cosmic Mother)

• Aditi is another name for Maha Shakti, the creative power from which all life flows

• The sun is considered to be one of her children of manifestations Om Hraim Savitree Namaha (salutations to the stimulating power of the sun)

• Savitre is said to represent the sun before rising, stimulating man into waking activity

• And Surya is said to represent the sun after sunrise when activity begins

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Om Hraum Arkaaya Namaha (salutations to the one who is fit to be praised)

• Arka means energy, as the sun is the source of most energy in the world we offer respects to this awesome source

Om Hraha Bhaaskaraaya Namaha (salutation to the one who leads to enlightenment)

• We offer respects to the one who lights up our path leading to our ultimate goal of liberation

• In the final posture of arm raise we are reaching towards this goal........ The Bija Mantras (seed syllables)

• Can be used as an alternative on their own in place of the Sun Mantras • They have no literal meaning but set up a powerful vibration within the mind

and body which helps the functioning and health of the major organs • They can be practiced mentally or chanted out loud depending on the speed

of practice Om Hraam – brain, heart & respiratory organs Om Hreem – pallet, nasal cavity and vocal chords Om Hroom – stomach, small intestines and pancreas Om Hraim – kidney & urinary passage Om Hraum – excretory system Om Hraha – chest & vocal chords All the areas of the body both physically and energetically that Sun Salutation effect! Just by practicing this sequence we nourish and strengthen every part of ourselves and also connect deeply with the Tejas / Solar qualities allowing us to live with abundant vitality!

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Posture Spine Centre of activity Bija Mantra

Breath

1) Prayer Mudra Pranamasana

Dorsal Anahata Circulatory and respiratory system

Hraam Exhale

2) Arm Raise Urdhva Hastasana

Cervical Vishuddhi Autonomous Nervous system

Hreem Inhale

3) Forward bend Uttanasana

Sacral Swadisthana Urinary and reproductive system

Hroom Exhale

4) Lunge Eka Padasana

Sacral Ajna (all radiating up) Hypothalamus centre

Hraim Inhale

5) Down Dog Adho Mukha Svanasana

Cervical Vishuddhi Autonomous Nervous system & thyroid

Hraum Exhale

6) Plank Dorsal & Lumbar spine

Manipura Digestive system

Hraha Inhale

7) Eight Point pose Phalakasana

Dorsal, Lumbar & Sacral

Manipura & Vishuddhi Digestive & Respiratory system

Hraam Exhale

8) Cobra Bhujangasana

Lumbar Swadisthana (whole front) Urinary and reproductive system

Hreem Inhale

9) Down Dog Adho Mukha Svanasana

Cervical Vishuddhi Autonomous Nervous system & thyroid

Hroom Exhale

10) Lunge Eka Padasana

Sacral Ajna (all radiating up) Hypothalamus centre

Hraim Inhale

11) Forward bend Uttanasana

Sacral Swadisthana Urinary and reproductive System

Hraum Exhale

12) Arm raise Urdhva Hastasana

Cervical Vishuddhi (throat) Autonomous Nervous system

Hraha Inhale

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A few suggestions to bring into your Sun Salutation practice. Maybe take a slow round on the right and left side to use the Mudras and Affirmations before flowing in the normal way…… Or just use the affirmations you feel you need at any particular time.

Posture Mudra Affirmation

Prayer Anjali Mudra I experience my very essence as unity

Arm raise Anushasana Mudra I experience integration and harmony

Forward bend Adhi Mudra I rest in the perfect stillness of my being

Lunge Gyana Mudra I meet life with balance and openness in each moment

Down Dog - I find the point of balance that gives me both strength and flexibility

Plank - I support myself effortlessly through activating my inner strength

Eight point pose - I am coiled and ready to unfold a new chapter

Cobra - I rise from the centre of my being to meet life with an open heart

Down Dog As above As above

Lunge As above As above

Forward bend As above As above

Arm raise As above As above

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Sun Salutation Sequence – Making it your own! I like to think about the Sun Salutation set of postures as being analogous to a perfect musical riff. The postures are joined together like a beautiful musical phase or tune and from this we can elaborate and vary the postures so as to create ‘our own song’, ‘our own expression of energy’. There are many ways in which we can improvise, building variations and elaborations to the classic Sun Salutation sequence to make it your own. Here are some different themes that might inspire you to experiment. I have also added in a list of miscellaneous variations below. 1) Twists – most of the movements in a sun salutation are about bending forward and backward and so to bring twisting variations into the sequence can be beneficial both on a physical level in terms of stretching the muscles in unique ways as well as helping to detoxify the body. Please note that all the examples here mention right hand side but of course the left side would also be done to ensure balance. eg: from standing posture twist through the core - raise arms above the head and twist torso to right side, hold momentarily and then bring hands into prayer position. Raise the arms again before moving into a forward bend. eg: from forward bend twist through upper back – hand on right hip and draw right shoulder back, stretch the hand straight upward above head for a deeper twist eg: from lunge (kneeling or straight leg) twist through the core / back - raise the right hand off the floor to the ceiling or have hand on hip and draw should back. eg; from cobra – transition to sphinx pose resting on the elbows, turn the head to the right looking over the right shoulder towards the right foot for a twist through the neck. 2) Core Strength – while this is part of many yoga postures already, you could adapt the sun salutation to feel into the core more deeply, initially physically but also energetically by engaging the root lock – moolabandha. You could also enrich this practice by really working into the feet and hands which act as a foundation to support your core. eg: add half forward bend into the sequence after the standing posture and before going into the full forward bend eg: add chair posture with arms raised above head into the sequence after standing and before moving into a forward bend. eg: variations on plank posture – holding plank for longer or coming into a side plank, raise one leg / arm while in plank. eg: variations on downward dog – holding downward dog for longer, raising one arm / leg while in downward dog, bring the knee in to the chest

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3) Back bends – our back does a lot of heavy lifting, literally, and keeping it strong and flexible is key to avoid back problems (as well as strengthening the core). While there are already 2 obvious back bends in sequence with cobra and 8 limb pose, we could bring more of emphasis to the back by modifying various postures. eg; standing posture – after raising arms above the head you can add in a gentle back bend before going into a forward bend. Be mindful of going too far and bringing tension into the neck/shoulders / back. May be best to add in once the back is already warmed up. eg: add in upward facing forward bend after the forward bend. Not strictly a back bend, more a back extension but it does strengthen the muscles in the back which can help prepare for back bends. eg: lunge (kneeling or leg straight) – raise the arms above the head and possibly draw back toward the feet if have more range of movement in the back. eg: can replace cobra with upward dog for potentially a stronger back bend Note: if you are adding in more or stronger back bends into the sequence you may want to ensure there is sufficient counter poses to balance the back out. It could be a good idea to add in child pose after downward dog really soften and round the lower back. 4) Mudras – you can look to enrichen your asana practice by adding in ‘hasta mudras’, hand gestures to postures where the hands are free. The typical places to do this are….

- standing posture when raising the arms above the head - kneeling lunge or high lunge when the legs are supporting the body by

themselves - adding in a warrior stance after a lunge / downward dog and then bringing the

hands into a mudra or choice Mudras that work well in a Sun Salutation sequence are

a) kespana mudra – the mudra of letting go / releasing

b) earth mudra - grounding / protecting

c) chin mudra – the mudra of consciousness

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Miscellaneous Variations

1) forward bend - add a shoulder stretch by interlacing the fingers behind the back and raising up above the head

2) forward bend – move down to a squat / toe balance, can open out the hips in the toe balance

3) downward dog – bring in a hip opener by lifting the right leg, bring the heel of the right foot to the buttock and then lifting the right hip up and back

So you could take one of these themes and explore it through the Sun Salutation sequence or you could completely ‘ad lib’ and just allow yourself to feel into any one of the above combinations depending on what ‘song you want to sing’.

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Yoga Nidra to assimilate Tejas (light or brilliance) Tejas means light or brilliance and is the name for the fire element within the body – its qualities include, energy, warmth, luminosity, radiance and the power of transformation. Not only does it allow for the digestive system to work effectively but also helps us to absorb life lessons fully, whilst releasing accumulated emotions and memories. The fire element is related to the sense of sight allowing us to see our lifes purpose clearly – this philosophy may relate to the finding a few decades ago of a mineral known as magnetite, which as its name suggests, is magnetic. Magnetite is in most body tissue but particularly in the PINEAL GLAND which is related to Ajna Chakra (seat of wisdom). Magnetite links ambient geometric radiation (PRANA) to cellular function – so before you start the practice of Yoga Nidra it is beneficial to practice one of the meditations below – preferably Sun Gazing as this allows us to draw PRANA through the eyes with our magnetic PINEAL GLAND filling our bodies and all its tissues with radiant energy…… N.B It is only advisable to gaze at the sun as it is first rising and not directly into its glare when fully risen – your eyes are sensitive. Yoga Nidra Practice Lay down comfortably in Savasana with the hands in Surya Mudra (ring finger into the palm with thumb on top – other fingers extended but relaxed)

• Relax fully and repeat your Sankalpa x3 or maybe one of the Summer Solstice Questions

• Rotate your awareness around the body – right side – left side – buttocks up through the back, over the head and down the abdomen (pass each individual body part) finally becoming aware of the whole body still and steady

• Lay still for some time becoming aware of the breath – begin to count the breath from 9 to 1

• Once the count is complete attune to all the feelings and sensations awakened in the body – as a witness – endeavor not to become involved – maybe there are thoughts in the mind – be a passive witness – let them come and go…….

• Take the awareness to the abdomen – around your navel – and visualize a golden sun at the centre of your being infusing you with the fire elements essential qualities

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• Take several breaths to feel you digestive organs being nourished by this light – feel this light spreading vital energy to every part of your body.

• Allow the light of your inner sun to illuminate your vision – allowing you to glimpse you r life purpose more clearly

• Take several breaths to envision the unfolding of all your possibilities and let the rays of your inner fire naturally burn away any doubt

• Take several more breaths and feel into the energy at your core – naturally receiving the determination to overcome any perceived obstacles along your journey

Affirm your radiant energy as you repeat the following 3 times either silently or aloud AWAKENING MY INNER SUN’S RADIANT ENERGY – I LIVE WITH ABUNDANT VITALITY!

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Sun Gazing – Surya Dristi

Gazing at the sun during sunrise and sunset is an ancestral practice that has the effect of synchronizing our biorhythms with the rhythms of the cosmos. The soft light at these sacred junctures allows our eyes to take in the full spectrum of light frequencies that the pineal gland requires for proper functioning.

• Gaze at the sun either as it rises or sets • Feel the rays reaching out to you and acknowledge that it is this source that generates

and regenerates all life • Sit in gratitude – in namaskar to this great source of life • Feel your own radiant, life-giving energy and generosity arise. • As you sit with your face to the sun connect with feelings of joy, enthusiasm,

connectedness, confidence, creative potency and sustaining power • Take these into your day

Agni (fire) Hotra (offering) Prayer

This Agni Hotra is a simple firekeeping practice to align and elevate the energy of the day Prepare your space where you can see or face the rising sun (east)

• Fire alter can be either a small candle or a copper Kund (fire pit) placed on a fire resistant support

• Wood, dung and ghee to get the fire started • Rice mixed with a little turmeric (divide this into 2 portions)

At the point of sunrise begin with the following chant

• Om Suryaya Swaha (I realize the Sun) • At the same time as you chant Swaha – offer one part of the rice into the fire • Then chant - Suryaya Idam Na Mama (This substance belongs to the sun, not to me)

as a humble phrase honoring the life-giving power of the sun in all. • Whilst offering the rest of the rice chant - Prajapataye Svaha (this offering is given to

Prajapati, the Source of all Created) • Finish the mantra by chanting - Prajapataye Idam Na Mama (this belongs to the

Source, not me).

Finally, meditate on your inner Heart Fire and its connection to the energy of the rising sun. Meditate and generate energy within your heart and, if possible, until the flame goes out on its own. If you need to leave or continue your yoga practice in other forms, leave the fire burning and try not to blow the fire out. For tapas, or vigil with firekeeping, you can keep the fire burning all day and night in a safe place and reactivate it for noon and sunset meditations.

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Cosmic Breath - Circulating the Inner Sun

The cycle of the breath is envisioned as the union of the sun and the moon - each breath can also be visualized as the full cycle of either the sun or moon. Place the hands in Surya mudra (ring finger into the palm, with the thumb on top) As you’re gazing upon the sun, you can simply draw solar prana into your heart with the breath or use the following meditation.

• Inhale the solar light from the crown of the head to your third eye. • From the third-eye to the palate of the mouth. • From the palate of the mouth to your throat centre. • From your throat center through to your heart centre. • Bow your chin toward your heart and pause in kumbhaka (retaining the inhale without

straining) and feel the space outside of time. • As you hold the breath either chant the mantra Om Suryaye Namaha (I bow to the

energy of the Sun) or Aham Surya (I am the essence of the Sun). • As you exhale, feel the solar breath return from the heart center back to the crown.

Continue to breathe the light of the sun through the cycle of your breath, adding a mantra if you wish. After you have completed your practice relax and feel the subtle difference of the activation of Pingala Nadi – generating energy, confidence and presence……

Surya Prana Mudra—Vital Energy Mudra

To practice the radiant Surya Prana mudra, extend your arms out to the sides keeping the upper arms in line with your chest – then bend the elbows with the palms facing inwards as if to form a chalice for receiving energy. At the same time, radiate energy from your heart, just as the sun simultaneously draws energy in to then create its omnidirectional rays. Feel the empowering qualities that the solar current activates within your heart. Giving and receiving equally. This mudra is a healing tonic for any weak fire or contracted emotional state. Chant the mantra

• Om Hram Suryaye Namah - (I bow to the radiance of the Sun ) • or Aham Prana - (I am the Vital Prana of the Sun)

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The Uttarayana cycle

A six month period that begins with the Winter Solstice is a time for great exuberance of life. The plant world grows from seed to fullness with the waxing light of the sun, which strengthens and intensifies until the Summer Solstice

The Dakshinayana cycle After the summer peak, the sun’s energy wanes and the moon’s energy increases, releasing water and cooling energy back into the earth. This is vital nourishment that can also cause dampness of spirit or health that’s common toward the end of the Dakshinayana period of late Autumn when many people are vulnerable to depression and sickness.

Summer This season initiates the Pitta time of the year, bringing heat and dryness to the wetness and heaviness of the spring. The pitta principle of fire is strongest during this time of year when the sun’s rays are strongest and hottest. And just as the earth is absorbing maximum solar energy at this time, so are our bodies

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The Ayurvedic understanding of the disease process is that certain Doshic qualities accumulate in one season and are then aggravated in the next. See the table below for a full explanation. To understand these patterns you have to watch nature and this is at the heart of learning how to live Ayurvedically.

Start to observe the different qualities of nature and you will start to understand the principles of Ayurveda.

SEASON ACCUMULATING AGGRAVATING TREATMENT

Early Spring Pitta ++ Kapha +++ Reduce Pitta &

Kapha

Late Spring Pitta +++ Pitta ++ Reduce Pitta

Summer Vata ++ Pitta +++ Reduce Pitta & Vata

Early Autumn Vata +++ Vata ++ Reduce Vata

Late Autumn Kapha++ Vata +++ Reduce Vata & Kapha

Winter Kapha +++ Kapha +++ Reduce Kapha

The trick to staying healthy is to stay one step ahead.

• Reduce the Dosha that will be imbalanced in the following season before it gets aggravated.

• Hence follow a Pitta reducing diet in early spring before it gets aggravated in late spring with symptoms of spring fevers and hayfever.

• Follow a Vata reducing diet in the summer before it gets aggravated in the autumn with patterns of dry skin, flare ups of dry eczema, dry coughs and cracked soles of the feet.

• Follow a Kapha reducing diet in the winter before it gets aggravated in the spring with spring colds and allergies to tree pollen.

The central teaching of Ayurveda is that in order to optimise your health you must clear the accumulation of the Doshas from your system. Any increase in the Doshas can cause illness.

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Pitta Season Nature builds heat all through Pitta season until, at the start of autumn, the leaves on the trees turn bright orange, yellow, and red, as if they were living flames on each branch. These leaves are lighter in nature, only slightly moist, intense, hot, sharp, and focused on their goal of transformation—just like Pitta Dosha. We can enjoy the passion of the season without burning up by following this advice.

• Cool down - A daily sip or two of aloe vera juice will douse your internal heat. Summer’s bounty offers plenty of ways to keep cool: cucumbers, mint, summer squash, zucchini, coconut juice, and mangos.

• Avoid the heat of the day - Staying out of the sun during pitta time (10 a.m. to 2 p.m.) helps keep your mental and emotional energy from overheating.

• Make time to practice - Pitta types can become myopic and intense, so add a cooling breathing practice like sheetali pranayama to balance things out. Doing lateral yoga poses like janu shirshasana (head to knee pose) or utthita parshvakonasana (side angle pose) will dissipate the internal heat, and a rubdown with coconut oil will cool your skin.

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Final Words ….

Beloved,

There are days when nothing seems right. When every shell you pick up on the winding shore is broken. When the silken treasure slips through your fingers too quickly. When comforts are empty. And the world is noise.

On those jagged edged days, when the wind is screaming for a reason only she understands. And you find yourself all alone.

Turn your face to the sun. There is goodness in the world that even the river of tears cannot erase.

There is love in the world that the numbed armies of fear cannot destroy.

Sometimes that goodness is everywhere apparent. It pours from the heart of every moment. From the light of every smile

On those soft days, love hides in the eaves to drop like sweet honey on your forehead and sings her lilting lullabies in the arms of the winds.

But on some days, Beloved. On days like today....

We need to look, to see.

So turn your face to the sun. Even when she is nowhere to be seen.

Go inside yourself. Find a speck, a splinter of beauty to be grateful for.

'Yes', the day has worn you. And 'Yes' our mistakes have been so many.

But say 'Thank you' anyway.

Take account of all that is in your possession.

A mind. A heart. A body.

A life that breathes, even if for just one more day.

Now count the eyes that have smiled at you on your wild journey,

the hands that have held you tenderly,

the ears that have listened,

the prayers that have been made on your behalf.

And whisper your 'Thank you' again.

Count the sky that has watched you grow with His painted eyes,

The heaving waves that find their echo in the tides of your breathing,

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The little birds that have sung you their songs,

The stars, which have been a lamp to your path, and are your rightful inheritance.

Count unexpected laughter,

Count undeserved grace,

Count Passion and Love making and Dreams yet to be born,

And bow your head and say 'thank you',

Now count the lives who still need your light,

The hungry, the sick, the helpless,

Count the children who will die today and imagine if with the breath of your body you could help just one.

Turn your face to the sun, And know yourself as a child of the light.

You are the Goodness that cannot be extinguished,

The love that burns through the darkest night.

And perhaps,

In turning

You will see what I have seen,

that this day where everything seemed wrong,

was not your curse,

It was your gift,

Your chance...

To find inside yourself a forgotten 'thank you',

To smile in the face of the grim suppressors,

To stand in the heart of the glowering darkness

and turn your face to the sun.

Maithri Goonetilleke

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For more e-books, free practices & info on classes, workshops and teacher training,

www.avaniyogaacademy.com

May the sun always shine on your face and in your hearts. Yours in Yoga, Debbie Avani

debbie@avaniyogaacademy.com