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Bikram Yoga: Benefits And Harm Of Hot Yoga Classes

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Have you heard about Bikram yoga? This yoga style is becoming more and more popular. Many practitioners find it very effective for creating a balance between the body and mind. In this article, we will share with you what Bikram yoga is, and what its advantages and disadvantages are. We hope that after reading this article, you’ll be able to personally determine for yourself whether hot yoga classes suit you or not.

What Is Bikram Yoga?

Bikram yoga is a complex of certain asanas that are performed in a hot room. This type of yoga got its name from its founder Bikram Choudhury.

Initially, this kind of yoga was used by Bikram as a recovery after an injury. He was performing yoga asanas in a heated room. After a full recovery, he has perfected asanas and suggested practicing them in the room with a hot temperature.

The initial class of Bikram yoga includes:

  • 2 breathing exercises;
  • 26 consecutive Hatha yoga asanas.

Bikram yoga classes are practiced in a room heated to 105 °F with a humidity of 40%. The duration of the lesson is 1.5 hours.

Due to the complexity of such “hot” exercises the whole body strengthens. Each posture of the asana flows smoothly into the next asana, thus increasing the flow of oxygen, through which toxins are removed from the body.

Bikram yoga is known for its martial style of teaching, the concentration of energy and impeccable posture. It is one of the most popular styles of hot yoga that is practiced all over the world. It should draw the attention of those people who prefer strict, disciplined practice, which controls everything – starting with breathing and ending with the opportunity to drink water.

History

Bikram Choudhury image

Bikram Choudhury was born in Calcutta in 1944. At age four he already began practicing yoga.  When he was 13 years old, Bikram received the title of national champion of India in yoga. At the age of 17, Bikram Choudhury severely injured his knee. Doctors said that he will never be able to walk independently.

But the young champion did not despair and under the guidance of his mentor, he began to perform asanas in a certain sequence, aimed at full recovery of the injured part of his body. A distinctive feature of this complex of asanas was that the room (where yoga was practiced) was very hot. This was essential in order to effectively work on the injured knee, and in order not to further damage. The result of hard training was a fully restored knee.

Bikram Choudhury reasonably believes that Hatha yoga brings the most positive results in conjunction with the hot climate of India. Naturally, not everyone has the opportunity to practice Bikram yoga in a hot climate. Therefore he suggested creating appropriate temperature regime artificially. In this case, we can practice hot yoga in any country, even in the North.

As a result of refinement and improvement of the sequence of asanas, Bikram Choudhury created his own unique style of Hatha yoga, which is now known as Bikram yoga.

Bikram Yoga Vs. Hot Yoga: What’s The Difference?

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Many people think that Bikram and hot yoga are the same thing but these two styles still have differences.

So what’s the difference between Bikram Yoga and Hot Yoga?

1. Temperature

Bikram yoga studios must be heated to 105°F with 40% humidity.

Hot yoga rooms can vary in humidity and are generally heated to anywhere from 80 to 100°F.

2. Duration of the Class

The duration of the Bikram yoga class is always 90 mins.

Hot yoga classes can last anywhere from 60 to 90 mins.

3. Music

Music or clapping are not allowed during Bikram yoga classes.

Hot yoga classes often have music playing during the class and even can be followed by a round of applause.

4. Asanas Variations

Camel pose image

Bikram yoga includes the same 26 asanas and two breathing exercises. All the asanas and breathing exercises are performed in the same order every class.

Hot yoga can include many different asanas that may vary by class or/and studio.

5. Floors

The floors of Bikram yoga studios must be carpeted.

In Hot yoga studios, the floors are usually made of any type of artificial wood or any other material.

6. Lighting

There must be bright lighting in the Bikram yoga studios.

Hot yoga classes are often performed with dim lights or even by candlelight.

7. Talking During the Class

yoga studio image

It is not allowed to talk during a Bikram yoga class.

During a Hot yoga class, the students can interact with each other and with the yoga instructor.

It is difficult to say which one of these two styles is better. Everything is absolutely individual. Someone may be uncomfortable to practice yoga in a room heated to 105°F, and someone, on the contrary, will appreciate this temperature and find it easier to relax. There are such studios that conduct Bikram yoga classes in a very warm room, but only 60 minutes instead of 90 minutes and in a more relaxed mode.

Or, for example, you may not like to practice yoga on a carpeted floor and will appreciate the wooden floors more that regular hot yoga studios hold classes on.

So it’s completely up to you! Ask yourself which type of yoga will suit you better!

Bikram Yoga Postures And Their Benefits

During Bikram yoga class, a complex of 26 postures is performed in a strictly defined sequence. It is very important to perform these postures to the end and repeat each of them twice. As a result of each such practice, the vital energy (prana) circulates in your body harmoniously, and the organs are exposed to beneficial effects.

Bikram Yoga complex includes the following postures:

1. Pranayama (breathing practice)

This posture is aimed at relieving fatigue, relaxation and at the same time concentration on the upcoming yoga practice.

2. Half Moon Pose (ARDHA-CHANDRASANA)

This asana relaxes and gradually stretches the muscles of the whole body, preparing you to perform basic postures.

3. Awkward Pose (UTKATASANA)

This pose helps to tone and shape your legs, heals chronically cold feet, helps relieve rheumatism and arthritis in the legs, helps to cure slipped discs and other lower spine problems.

4. Eagle Pose (GARURASANA)

This pose is aimed at the development of coordination. This is due to the fact that some muscles of the body tense up, while others relax. As a result of performing this asana, pain in the back and joints goes away, the muscles of the legs come to tone, the blood flow improves.

5. Standing Head To Knee (DANDAYAMANA-JANUSHIRASANA)

Stretches the leg muscles and gluteal muscles, blood circulation in the brain becomes noticeably better, and the blood pressure returns to normal.

6. Standing Bow (DANDAYAMANA-DHANURASANA)

This asana is aimed at developing a sense of stability, discipline and emotional inner harmony and balance. In physical terms, there is a relaxation of the back and strengthening the muscles of the legs.

7. Balancing Stick (TULADANDASANA)

This asana has a moderate load on the heart, stimulates its intensive work and the release of blood. Thereby this posture helps clear the vessels and increases the activity of the brain. This asana is an excellent prevention of cardiovascular diseases.

This asana is aimed at stretching the muscles of the back and strengthening the blood flow to the joints. It also massages the internal abdominal organs, the small and large intestines.

9. Triangle Pose (TRIKANASANA)

This asana is aimed at the simultaneous study of all the muscles of the body and enhances metabolism. This pose is extremely beneficial for women with a broken menstrual cycle. It also benefits the heart and lungs.

10. Standing Separate Head to Knee Pose (DANDAYAMANA-BIBHAKTAPADA-JANUSHIRASANA)

This pose stimulates the work of all the glands of our body, especially the thyroid gland. It also helps to heal reproductive system disorders and frequent chronic migraines.

11. Tree Pose (TADASANA)

This asana aimed at stretching the spine and strengthening the muscles of the back. It improves your posture and reduces tension in the abdomen.

12. Toe Stand (PADANGUSTASANA)

This pose aimed at developing balance and strengthening willpower, as well as stretching the muscles of the legs.

13. Dead Body (SAVASANA)

This asana relaxes every single muscle of your body. As a result, the movement of blood and lymph comes back to normal. Moreover, the internal cleansing happens and we learn to relax.

14. Wind-Removing Pose (PAVANAMUKTASANA)

This pose massages the organs inside the body in a natural way which is especially beneficial for the digestive system.

15. Sit Up (PADA-HASTHASANA)

This asana clears the lungs of the air that has stagnated there. Also, it stretches the spine and increases flexibility.

16. Cobra (BHUJANGASANA)

During the performing of this asana, your arms are strengthened and your back muscles become more flexible. Thus there is a prevention of diseases in the lumbar region, such as, for example, arthritis. This asana increases the performance of the liver and spleen, and blood pressure returns to normal.

17. Locust Pose (SALABHASANA)

Great pose for those who have a pinched sciatic nerve or displaced vertebrae. Practicing Locust Pose is an excellent prevention of varicose veins.

18. Full Locust Pose (POORNA-SALABHASANA)

This pose increases strength in the middle spine and the rib cage elasticity. Also, it firms the abdominal muscles, upper arms, and hips.

19. Bow Pose (DHANURASANA)

This asana increases spine flexibility. It aids digestion, fights constipation, combats bronchitis and diabetes. This pose improves the functioning of the large and small intestines, the liver, kidneys, and spleen.

20. Fixed Firm Pose (SUPTA-VAJRASANA)

While performing this asana you are stretching your spinal muscles and the muscles of your ankles, resulting in visibly tightened thighs and belly. In addition, this asana is the prevention of diseases such as gout and varicose veins.

21. Half Tortoise (ARDHA-KURMASANA)

This asana improves sleep, helps to get rid of frequent migraines, improve memory and normalize blood circulation of the brain, as well as prolong your life.

22. Camel Pose (USTRASANA)

This pose helps to stretch the back muscles. It also improves the flexibility of your neck and spine and helps degenerative spinal problems. This asana helps constipation, stretches the throat, thyroid and parathyroid glands.

23. Rabbit Pose (USTRASANA)

This pose helps to reduce tension in the shoulders and neck. Is also helps alleviate colds, sinus problems, and chronic tonsillitis.

24. Head to Knee Pose and Stretching Pose (JANUSHIRASANA AND PASCHIMOTTHANASANA)

This asana is very beneficial for immune and lymphatic systems, allergies and arthritis. It increases circulation to the liver, pancreas, thyroid, thymus, and intestines. Also, performing this pose improves digestion.

25. Spine-Twisting Pose (ARDHA-MATSYENDRASANA)

Performing this twisting asana increases circulation to all the spinal nerves, veins, and tissues, and improves the elasticity of the spine. It relieves lower back pain and helps prevent slipped discs, kyphosis, scoliosis, cervical spondylosis, and arthritis.

26. Blowing In Firm Pose (KAPALBHATI IN VAJRASANA)

This pose improves digestion and circulation and increases the elasticity of the lungs.

Bikram Yoga Benefits

The successful outcome of Bikram yoga practice entirely depends on you. Regular classes and your devotion to the practice will soon bring positive effects.

Bikram yoga benefits image

The benefits of Bikram yoga are:

  • provokes active burning of calories;
  • helps to lose weight quickly, get rid of cellulite and bring your body into good shape;
  • cleanses your body of toxins;
  • your body gains great flexibility;
  • strengthens the cardiovascular and respiratory system;
  • helps to quickly recover from injuries of varying severity;
  • improves metabolism;
  • helps to relax after a hard day and put in order your nervous system;
  • improves sleep quality;
  • helps relieve stress (regular practice helps reduce cortisol levels);
  • improves skin quality (helps get rid of acne and enlarged pores);
  • all muscles come in tone;
  • reduces depression;
  • makes you more disciplined;
  • helps to find inner balance and harmony with the outside world;
  • increases immunity and it becomes easier for your body to fight infections and viruses;
  • relieves mental stress and relaxes you.

Can Bikram Yoga Harm You?

Before choosing to attend Bikram or Hot yoga class you should be aware of the harm that this kind of yoga can cause.

There is a number of disadvantages that you may face during your hot yoga class.

1. A danger of excessive stretching

It may be hard to believe but if you have already good flexibility, then Bikram yoga can provoke muscle tension. The thing is the heat weakens the muscles and you may be in danger of excessive stretching.

2. A danger of dehydration

Practicing yoga in a hot room can naturally lower internal body temperature and provoke dehydration. Moreover, there is a significantly increased risk of heat exhaustion and even heat stroke. Symptoms of exhaustion include weakness, dizziness, and quite severe nausea, so if you encounter them, it is important to stop your yoga practice immediately and leave the class.

man drinking water during yoga class image

3. A danger of the kidney load increase

When we’re hot and stuffy, we’re thirsty. It’s a natural process. In the conditions of Bikram yoga, there is heavy sweating and, of course, we want to drink twice as much. This means that the load on the kidneys increases.

Сontraindications of Bikram Yoga Practice

Since Bikram yoga is being practiced in a hot room there are some contraindications that can be temporary and permanent.

Permanent contraindications include:

  • vascular problems;
  • varicose veins;
  • heart disease;
  • hypertension;
  • tachycardia;
  • weak mitral and aortic valve function;
  • lung diseases;
  • kidneys diseases;
  • prostatitis;
  • arthrosis;
  • gallstone disease;
  • gynecological diseases;
  • diabetes;
  • asthma;
  • brain diseases.

Temporary contraindications include:

  • pregnancy;
  • period of gynecological inflammation and menstruation;
  • catarrhal diseases;
  • fever;
  • sinusitis.

What to Expect from Bikram Yoga Class?

Yoga Classes Image

If you decided to attend Bikram yoga class then you may have a reasonable question – what to expect? It is natural to feel nervous if you come to Bikram yoga studio for the first time. It’s okay if you are not as successful in your yoga practice as others during the first few classes. Everyone’s been through this.

Let us share with you some tips for those of you who are going to attend your first Bikram yoga class:

  • Come to the studio 15 minutes before your class starts.
  • Be sure to warn the instructor about the presence of any chronic diseases and medical restrictions.
  • Be sure to have an empty stomach. Start training about 2 hours after you have eaten.
  • Do not drink too much water before and during yoga class. It is allowed to moisten the throat and take a few sips. A full stomach is contraindicated when performing asanas!
  • Visit the restroom before the class, as it is not recommended to interrupt the practice.
  • Most studios categorically prohibit the use of a cell phone, so we advise you to completely turn it off and take the time to enjoy yoga.
  • Try to breathe slowly and deeply, it will help to relax all the muscles and get used to the room temperature.
  • Breathe only through the nose, because breathing through the mouth dries the mucosa and excites the nervous system.
  • Be prepared for the fact that during classes you will sweat a lot. Most hot yoga studios artificially increase humidity, so you’ll sweat even in places where you had no idea you had sweat glands (hello, a sweaty inner side of the elbow).
  • Try not to wipe the sweat flowing from you in streams, so you give the body a signal to release even more liquid to cool the hot body.
  • Your heart may start to beat faster, but if you don’t have a problem with that, that’s fine. You need to stay calm and focus on your reflection in the mirror. If, however, you are alerted, and you start to panic, lie down on the mat and take a short break.
  • If you have any unpleasant feelings during your yoga practice, focus on your reflection in the mirror, it will return you to the comfort zone.
  • Listen to your body. If you feel bad (dizzy, nauseous, etc.) during yoga class, the only right decision is to get up and leave. Do not try to break through the weakness, so as not to harm yourself.
  • Improve the result gradually. If you have just started practicing hot yoga, it is not necessary to do the exercises in full force. As in the case of any other workout, your body should get used to the peculiarities of the load. Therefore, start small and boldly move forward.
  • After yoga class, you will have a feeling that you are ready to conquer the whole world (of course, after a long shower). This is the pleasant aftertaste of yoga.

Conclusion

We want to note once again that not everyone can practice this kind of yoga. Therefore, we strongly recommend that you consult with your doctor for contraindications. In addition, it must be remembered that the hot conditions of the hot yoga classes may initially seem unbearably difficult to handle. Therefore, you should determine your level of endurance, so not to pass out during the practice.

Summing up, once again we note that Bikram yoga, despite its ambiguity, is an effective tool that allows you to cleanse your body, tighten sagging skin, develop flexibility, form a posture, delve into your feelings and fully master the management of your body.

We hope that after reading this article, you are now able to decide whether this type of yoga is suitable for you or not. Remember that yoga is not a competition, and the approach to choosing a yoga style for practice should be based on individual feelings, needs, and indications.

Yoga

Jnana Mudra: a Powerful Technique For Activating Your Crown Chakra

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Jnana mudra is one of the most widely used mudras in meditation practices, in Buddhism, yoga, and even in the martial arts of the East. The Buddha’s hand performing the Jnana mudra at the heart level is a symbol of openness to the whole universe. Being a gesture of openness to new things, this mudra also symbolizes the true knowledge of existence.

In this article, we will share with you what Jnana mudra is, what its benefits are, and how to practice it.

What Is Mudra?

Mudra‘ can be translated as ‘gesture’. Hence mudras are symbolic gestures practiced with the hands and fingers.

Connecting the fingers in certain combinations, we can activate the meridians and direct energy throughout the body. Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras help us to correct the direction of energy in the body, to control prana, and to improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and in the mind by pressing on particular acupuncture points.

What Is Jnana Mudra?

Jnana Mudra Practice Image

Jnana mudra is a yogic hand gesture that represents wisdom and knowledge. In Sanskrit, jnana means “wisdom” or “knowledge” and mudra means “gesture.” It is a hasta mudra, which means it is performed using the hands.

Connecting the fingers in certain combinations, we can activate the energy meridians and direct energy throughout the body, restore the flow of energy and eliminate “breakdowns” in diseased organs thus improve our health.

Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing mudras, we affect the biologically active points of the palms and fingers.

When practicing Jnana mudra, we connect the thumb and index finger. The thumb symbolizes Brahman, or universal consciousness, whereas the index finger symbolizes Jivatma or the individual self. Therefore, the connection of the thumb and index finger represents the union of the supreme and inner realities. And the three extended fingers represent the three gunas that must be overcome: sattva (middle finger), rajas (ring finger), and tamas (little finger).

Each of the fingers has symbolic significance:

The index finger is associated with knowledge, wisdom, and self-confidence. It is connected to our life force.

The thumb is responsible for our ego, will, and logic. Also, this finger is associated with wisdom, mind, and awareness.

Also, it is important to know that each finger is associated with one of the 5 elements. Thumb represents the Fire element (Agni). The index finger is associated with the energy of the Air element (Vayu). Thus, Jnana mudra can be used to balance the elements of Fire and Air within the body. When we reach the balance between the Fire and Air elements within our bodies, we are able to still our mind, concentrate, and practice deep meditation.

Fingers Corresponding to the 5 Elements image

Also, the connection of the index finger and thumb allows prana to circulate freely inward, rather than dissipating outwards. By directing prana inward, we can sit in meditation for longer periods of time.

Jnana Mudra Benefits

On the subtle plane, the practice of Jnana mudra activates the Crown chakra (Sahasrara), whereas on the physical plan it helps you to harmonize biological rhythm, normalize blood pressure; eliminates anxiety and anxiety. Moreover, the regular practice of this mudra provides the following benefits:

  • helps to cope with depression and fatigue;
  • improves memory;
  • stimulates mental function;
  • helps to relieve insomnia;
  • boosts creativity;
  • develops intuition;
  • restores peace of mind;
  • enhances the connection with the Higher self;
  • lifts dull energy;
  • brightens mood.

How to Perform?

Although this mudra can be practiced in any yoga asana, it is most commonly used in a stable seated position such as easy pose or lotus pose. In Kundalini Yoga, this mudra is usually practiced with the hands resting on the knees and the elbows straight.

what is jnana mudra image
To practice Jnana mudra, follow these simple steps:
  1. Tuck your index finger under the tip of the thumb to form a circle.
  2. Extend the remaining three fingers.
  3. Rest the back of the hands on the thighs or knees, with palms facing upward.

Another variation of this mudra is to touch the tip of the index finger and thumb together, thereby forming a full circle.

When practicing this mudra, make sure your body is alert but relaxed, with little to no strain in the arms or extended fingers.

For maximum benefits, practice this mudra during your meditations for at least 15 minutes, 2-3 times per day.

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Yoga

Shanmukhi Mudra: a Simple Stress Relief Technique

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Shanmukhi Mudra Image

Shanmukhi Mudra is a simple and effective way to calm your mind, relieve stress, and restore your nervous system.

With regular practice of this beautiful mudra, it is possible even to improve vision and hearing. It also promotes the development of internal concentration and the ability to detach from external stimuli and objects of the surrounding world.

In this article, we will share with you what Shanmukhi mudra is, what its benefits are, and how to properly practice it.

What Is Mudra?

Mudra‘ can be translated as ‘gesture’. Hence mudras are symbolic gestures practiced with the hands and fingers.

Connecting the fingers in certain combinations, we can activate the meridians and direct energy throughout the body. Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras help us to correct the direction of energy in the body, to control prana, and to improve the psycho-emotional state. Also, with their help, we can eliminate problems in the body and in the mind by pressing on particular acupuncture points.

What Is Shanmukhi Mudra?

Shanmukhi mudra is a yogic hand gesture that represents closing the six gates of perception – the two eyes, two ears, nose, and mouth. In Sanskrit, Shan means “six”; Mukhi means “face” or “gate”; and mudra, means “gesture”. Thus, Shanmukhi mudra means the ‘six-gated mudra’.

The purpose of the Shanmukhi Mudra is to symbolically shut the mind from the five senses so the mind can maintain an inward focus and get ready for meditation.

The Shanmukhi mudra practice helps the practitioner look within himself to find the very source of his being.

When all the senses turn inward and the breathing becomes harmonious, the mind calms down. As a result, you feel inner peace and now you are able to hear the voice of the Divine Self within you.

The Shanmukhi mudra practice helps you to free yourself from the domination of the senses and find the strength to take your desires, instincts, and emotions under control.

Shanmukhi Mudra Benefits

There are lots of amazing benefits the practice of Shanmukhi mudra can provide. Here are some of them:

  • Balances internal and external awareness;
  • Enhances focus and introspection;
  • Calms the mind and nervous system;
  • Clears energy blocks, giving room for easy flow of prana;
  • Relaxes and rejuvenates the eyes and facial muscles;
  • Creates a state of pratyahara;
  • Ensures the smooth functioning of the facial nerves;
  • Reduces anxiety;
  • Helps to deepen the meditation practice;
  • Alleviates vertigo problems and brings a calming effect to the head;
  • Helps to remove negative thoughts and worries;
  • Promotes clear thinking;
  • Helps Kundalini awakening.

For maximum benefit, this mudra should be accompanied by pranayama or bandhas (energetic locks). Shanmukhi mudra is commonly practiced with brahmari pranayama, also known as Humming Bee Breath. In this pranayama, the mudra enables the practitioner to focus on the inner vibration created by the humming breath.

How to Perform?

Shanmukhi mudra is usually performed in a stable, seated meditation posture such as padmasana (Lotus Pose) or sukhasana (Easy Pose).

To practice Shanmukhi mudra, follow these simple steps:

  1. Sit in the Lotus Pose or Easy Pose. Straighten the spine and align the position of the head.
  2. Bring your palms up to your face. Raise your elbows to shoulder level and place your thumbs in the ear canal, muffling external sounds.
    If you feel pain, place your fingers on the tragus of the auricle (small protrusions at the base of the auricle) and press them against the ear canal.
  3. Close your eyelids and rise your eyeballs up. Place your index and middle fingers on your eyelids so that the first two phalanges completely cover the eyeball area. Do not press on the cornea. Use your middle fingers to point your eyelids down, and use your index fingers to lift the upper parts of your eyelids up. Gently press on the outer and inner corners of the eyes.
  4. The pressure on the ears and eyes should be equal.
  5. Use your ring fingers to apply pressure evenly to your right and left nostrils. This will narrow the nasal passages, which will promote slow, deep, even, rhythmic, subtle breathing.

Practice the mudra for five to ten minutes.

The Bottom Line

As a result of turning all the senses inwards and concentrating on deep and slow breathing, the mind becomes calm. When performing this mudra, it’s common to experience:

  • a distinct sound in the ears;
  • the appearance of flashes of light and various images on the internal “screen”;
  • vibrations, thrusts, tingling, heat, or other sensations inside the body.

All these feelings are quite normal.

 

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Spirituality

Exploring Saucha: The Purity Of Mind, Speech, and Body

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Saucha image

Saucha is the first Niyama of yoga, mentioned in Patanjali’s Yoga Sutras. It can be translated as ‘purity’, ‘cleanliness’, and ‘clearness’. Saucha focuses on the purity of mind, speech, and body.

In this article, I will share with you how you can keep your mind, speech, and body pure, and how you can apply this Niyama to your daily life.

Saucha on Physical Level

When we talk about cleanliness at the body level, we mean not only the physical body but also everything that surrounds us physically: clothing, premises, personal belongings, work desk, etc.

The matter is to a certain extent a reflection of our inner state. For example, people who are not able to get rid of old things tend to live in the past.

If you look closely at the living space of any person, you can quite accurately determine what he is interested in, what his preferences are, what he lives by.

It often happens that a person’s worldview has changed but the external component – the house he lives in – still has the style, interior design objects, etc. that has a strong reflection of his old views. This contradiction of the internal and external can slow down his personal evolution and spiritual development. Therefore, it is important to monitor the correspondence of the external to the internal.

This can also happen in a reverse way. If you start changing the external component in correspondence to your future goal, your internal world will adjust to it. This is one of the main benefits of Feng Shui and Vastu – to help us create harmony and peace through external space.

Therefore, it’s good to start Saucha practice by decluttering, cleaning, and organizing your house. The cleanliness of your home will help you to develop the purity of your body and mind.

Purity of the Physical Body

detox woman image

According to Bhagavad Gita (Book 17), the purity of the body comes from the cleanliness of the body as well as from what one eats and drinks. 

Thus, the purity of the physical body includes not only external purity but also the purity of internal organs and tissues. The yogic texts pay a lot of attention to this aspect. In order to get acquainted with this topic in more detail, we need to refer to the Shatkarmas.

The Shatkarmas are a set of Hatha yoga purification techniques that are used for the preparation of the physical body for the main work of yoga towards moksha. These practices, outlined by Svatmarama in the Haṭha Yoga Pradipiks as kriya, are:

  • Neti – a nasal wash;
  • Dhauti – the cleansing of the whole digestive tract;
  • Nauli –  a self-administered abdominal massage, using only the muscles of the abdominal wall;
  • Basti – colonic irrigation;
  • Kapalabhati – also called the breath of fire – is a steady repetition of forceful exhalations followed by slightly slower inhalations.
  • Trataka – gazing at a fixed point such as a black spot or a candle flame.[.

In addition, asanas and pranayamas are also excellent tools in keeping the body clean. And, of course, the food should be healthy and sattvic.

Saucha on Speech Level

Satya Yama Image

According to Bhagavad Gita, purity of speech comes from being truthful and through the use of words that are not injurious, hurtful, or distressing to others or self. 

The purity of speech also includes the absence of profanity, abstinence from meaningless words, having a pleasant intonation, and the absence of excessive emotionality.

Pure speech is calm, full of meaning, pleasant, and understandable to anyone.

Oddly enough, but the practice of long silence (one day or more) is actually a very good tool for improving your speech. It’s due to the fact that when we are silent for a long time, we see that most situations do not require our comments, much is clear without words. Reading spiritual books and sacred texts aloud also contributes to the purification of speech.

Also, it’s very important to learn to recognize the cascade of negative emotions that prompt you to twist reality. Once you have understood and processed those emotions, your thoughts, speech, and actions can be realigned with the truth and inner wisdom. Outwardly, refrain from telling lies and speak with kindness, compassion, and clarity.

There is a beautiful Sufi saying:

“Before you speak, let your words pass through three gates.
At the first gate, ask yourself ‘Is it true?
At the second gate ask, ‘Is it necessary?
At the third gate ask, ‘Is it kind?”

Saucha on Mind Level

mindful meditation image

According to Bhagavad Gita (Book 17), purity of thoughts comes from reflection, peace of mind, silence, calmness, gentleness, and purity of being.

Through the practice of mental purity, one attains the ability to be cheerful, to be one-pointed, to control the senses, and to see the self. Hence, it is clear that mental purity means refraining from negative, low-vibrational thoughts associated with toxic emotions such as anger, lust, condemnation, greed, etc. In addition, mental purity includes mindfulness.

You may well be familiar with the phrase ‘where attention goes, energy flows’, and this is one of the keys to unlocking the sometimes seemingly big door that stands between us and realization.

Thus, to practice mental purity, we need to occupy our own mind before it is diverted in an undesirable direction. Mantras are a great tool for this purpose. By focusing on the mantra, you’re directing your mind towards the Divine. No matter what kind of negativity is around, you can repeat the mantra to yourself in any place and at any time. Also, meditation with concentration is an excellent way to become more mindful.

Asana, Mantra, Mudra

Each Niyama has asana, mudra, and mantra that help you to accept and practice a niyama more effectively. Try practicing this asana, mudra, or mantra while thinking about Saucha.

saucha niyama image

Asana

The asana associated with Saucha is Legs Up the Wall or Viparita Karani:

  1. Sit on the floor and wiggle your seat as close as possible to the base of the wall.
  2. From there lie on your back and swing your legs up onto the wall with your feet toward the ceiling. The knees should be soft with zero tension in your hamstrings. 
  3. Your legs will align directly above your hips. Your legs should feel weightless, your back relaxed, and maintaining the natural curves of the spine.

Stay here for 5-8 breaths or as long as necessary to relax, restore and cleanse the mind from distracting thoughts and toxic emotions.

This asana facilitates the drainage of the lymphatic system and helps purify the body while boosting your immune system.

Mantra

The mantra associated with Saucha is Om Aim Hridayam Namaha.

Chant this beautiful mantra 108 times to focus on bringing awareness to, and then building heat to burn through, whatever blocks you from recognizing your true, unchanging, authentic, whole, Self.

Mudra

The mudra associated with Saucha is Tattva mudra

To perform this mudra, spin your palms open toward the ceiling and place your thumbs against your palms resting your thumb pads on the knuckle pad of your ring finger. Let your four fingers rest softly together.

This mudra symbolizes the true nature of our Self and helps us to realize that our authentic essence is unchanging, that we are, in our fundamental selves, pure and whole. 

The Bottom Line

It is through purification that a person is transformed, both on the gross and subtle levels. Saucha practice makes the aura lighter and brighter. When your energy body starts vibrating on a higher level, the world around you starts vibrating in resonance with you.

Following Saucha, makes it easier to follow the rest of the vows, accelerates progress on the yoga path, and generally has a positive effect on the life of not only the practitioner himself but also his environment.

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