Gratitude - What it means to be Grateful

by Shareeza Faruqui

Gratitude is the fairest blossom which springs from the soul
~ Henry Ward Beecher

Gratitude as defined by Dictionary.com as being the quality or feeling of being thankful. Wikipedia explains gratitude, thankfulness, or appreciation as a positive emotion or attitude in acknowledgment of a benefit that one has received or will receive.

I’m sure many of us have read or watched the movie “The Secret” by Rhonda Byrne. The popularity of “The Secret” created a whole new category in self-help and empowerment books. All these authors were focused on a single law, which is the Law of Attraction.

In Yoga, the Law of Attraction is one of the Laws of Nature. I learnt about these laws in a yoga retreat organised by Datin Suleiha Suguna, the Principal of Maya Yoga Samudraa in 2006. However, she explains that there is one more element that is more important than the Law of Attraction or the other laws of nature.

This element is Gratitude. Nothing can happen without gratitude. Gratitude is a mental attitude that draws the mind closer to the source of all things. This source is referred to by many expressions; the Supreme Being, Higher Power, the Creator or God. The more we fix our minds to God when good things come, the more good things we will receive.

Being grateful is breaking free from the shackles that bind us to the material world. Recent studies have shown that people who are more grateful have higher levels of well-being. They are happier, less depressed, less stressed and more satisfied with their lives and social relationships. They are more able to cope with difficulties and are able to think more positively.

My husband is recovering from a dislocated hip sustained in an auto accident. I remember the call I received from him the morning of the accident. He called me from the hospital in pain. That call shocked me to the core. All sorts of things came to my mind, but when I arrived at the hospital and saw him in the trauma ward, I was grateful. I was grateful that my husband was alive and my children still had their “Baba”. Immediately, I felt calm. In an instant a negative became a positive and I was able to make all the necessary arrangements.

Gratitude is something that can be included into your daily practises so easily. When you get up in the morning, instead of jumping out of bed and rushing to the toilet, take a moment to be grateful for the day, for your family and for yourself. In posture 1 of the Surya Namaskar, when you hold the palms of your hands together, take a deep, slow breathe in and express your gratitude. Before you do your breathing, meditation and even your postures, take a moment to be grateful.

For those who find themselves lost for words, I’ve included a stanza from Ralph Waldo Emerson. Let this be your verse until you can give voice to your innermost thoughts:

“For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.”
– Ralph Waldo Emerson

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The Ethical Code of Yoga

by Shahrean Merican

“If you do not know the laws of right conduct, you cannot form your character.”
-Swami Sivananda-

Most Yoga classes are divided into 3 categories; Beginner, Intermediate and Advanced. Depending on your level of ability and what you are looking for, you will be allocated to either of these groups. Generally, our aim is to progress to the advanced level. We strive to perfect our postures, regulate our breathing and master our minds. While this is a great achievement, more often than not, we overlook the most important requirement of Yoga: our moral foundations.

Unfortunately, I have come across many ‘advanced’ Yoga practitioners who lack the basics of moral behavior. What use is breathing and meditating, if you still harbor jealousy, hatred and anger? You can spend hours a day practicing Yoga, but if you don’t cultivate good values, your practice is futile. In the end, the only thing that gets strengthened is your ego. This is the reason why all authoritative Yoga scriptures lay emphasis on practicing right conduct at all times. It is a prerequisite to practicing Yoga.

Yoga is actually a step-by-step process whereby each progression has a sequential relationship with the other. Postures (Asana), as we predominantly know to be Yoga, make up only a small component of the whole process. If you have read our previous posts on Gheranda Samhita, you will see that Sage Gheranda had prescribed 7 stages by which a person attains perfection in Yoga. Other scriptures such as Patanjali’s Yoga Sutras describe 8 steps and Hatha Yoga Pradipika has 4 steps. While each authority has different stages, they collectively emphasize that to achieve any success in Yoga, right conduct in thoughts, words and actions is necessary.

It is important to note that the Gheranda Samhita does not describe these moral behaviors because it was assumed Yoga was practiced under the guidance of a Guru who ensured these values were constantly cultivated. This is, however, not the case in modern Yoga. Therefore, it is important for all practitioners to know what these ethical guidelines are and to be mindful of this in their practice and daily life. For this purpose, I will highlight the moral precepts from Patanjali’s Yoga Sutras that is clearly described in the first two stages of Yama and Niyama.

Yama

Ahimsa (harmlessness) – We are to cause no harm or show cruelty to any person or creature. It is expected that we adopt a considerate attitude towards others and our surroundings.

Satya (truthfulness) – Speak the truth at all times. This also means we are to avoid exaggeration, pretence and anything that involves saying or doing things which we know is not in accordance with the truth.

Asteya (abstaining from stealing) – Do not take anything that does not belong to you, not only in terms of material things but this applies for anything intangible such as taking credit for something you didn’t do.

Brahmacarya (control of sexual desires) – Whether we care to admit it, we live in a society where ‘sex sells’. The media thrives on this. We find ourselves constantly subjected to impure thoughts, lustful desires and sensual pleasures. Promiscuity has become the norm. Hence, we need to have control over sensual desires.

Aparigraha (non-possessiveness) – We work hard so we can accumulate worldly goods and once acquired, we seek more. We are never happy. Aparigraha simply put means: do not be greedy and take only what is necessary.

Niyama

Sauca (cleanliness) – It is purification of the body and mind. This also applies to cleanliness of thoughts, words and actions.

Samtosa (contentment) – Be grateful for what you have. Understand that everything happens for a reason and do not brood over the things you did/have not attained.

Tapas (purification) – This term has really no exact English equivalent. It stands for various practices to purify and discipline the body and mind. This would be practices such as Yogic purification that is described in the Gheranda Samhita Part 1 post.

Svadhyaya (inquiry/contemplation) – Svadhyaya is about knowledge. We are encouraged to read the Yogic scriptures and familiarize ourselves with the different aspects of Yoga. Apart from reading literature, we need to practice self-examination to gain understanding of the self.

Isvarapranidhana (surrender) – It is about surrendering to God, The Divine or a Higher Purpose. We are to put our faith and trust in the higher power (this is subject to one's own religious beliefs).

There are many opinions and views on the practicality of Yama and Niyama in our modern life. Some might say that you will need to lie or cause harm if it means your life is in danger or to protect someone you love. Each situation in our lives is unique and there is no hard and fast rule that can be applied to all situations. Be guided by your instinct and intellect. As your moral foundations strengthen, you will develop the wisdom to know when something feels right or wrong.

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The Gheranda Samhita - Part 2

by Suleiha Suguna

In my last article, I covered the first 3 lessons of the Gheranda Samhita. This treatise on Hatha Yoga is divided into 7 lessons or chapters. Today I will attempt to bring you through the remaining 4 lessons.

Pratyahara

Pratyahara is the restraining of the mind. Gheranda tells Chanda in the opening of this lesson, that the practice of Pratyahara destroys lower passions like lust. The method for restraining the mind as expounded by Gheranda, is to withdraw the "Chitta" or the thinking principle.

In order to be successful at Pratyahara, you have to withdraw your sense of:

1. Sight
2. Hearing
3. Smell
4. Taste

Details on performing Pratyahara can only be thought by a Guru.

Pranayama

Also known as restraint of breath, its practice elevates men to greatness. In this lesson, Gheranda is explicit on where, when and how pranayama should be praticed. He says that 4 things are necessary in the practice of pranayama:

1. A good place
2. A suitable time
3. Moderate food
4. Purification of the nadis or channels for the flow of energy.

There are 8 types of Pranayama that should be practiced. It is of little use to go into the details of the different pranayama practices in this post.

Dhyana

Dhyana yoga is contemplation. Gheranda says that there are 3 levels of contemplation. The 1st level is contemplation on form and it is known as Sthula or Gross Contemplation.

The 2nd level is contemplation on light. This is called Jyotish.

The 3rd level of contemplation is called Sukshama or Subtle Contemplation. This is contemplation without attaching any form to it.

Samadhi

Gheranda refers to Samadhi as great Yoga. Samadhi is a state of being where you are liberated from any form of attachment. The prerequisites to achieving Samadhi is:

1. Confidence in knowledge
2. Faith in your guru or teacher
3. Faith in yourself
4. A mind that is awakened to intelligence

Attaining samadhi will free you from excessive desire and passion.

Conclusion

The seven steps ascribed to Chanda Kapili, is meant to bring the average person through a journey of purification, physical fitness, contemplation and inner peace. It is a well-designed system for total wellness that engages the individual's mental and physical states.

Although the Gheranda Samhita is the most encyclopedic of the 3 sources on hatha Yoga, caution must be observed in trying to follow the book without the guidance of an expert teacher. The knowledge presented in this treatise is not complete. It is only complete when taught by an expert teacher.

To illustrate, read the translation below for the Fetus Posture (Guptasana):

"Hide two feet under the two knees, and place the anus on the feet. This is known as Guptasana"

You will realize that this explanation on Guptasana is open to interpretation by the average reader. How should you be breathing when performing this posture? What is meant by "hide two feet under the two knees"? This posture also requires that the forehead touches the floor but it is not stated in the Gheranda Samhita.

These blanks can only be filled in by an expert teacher who has learn from a proper guru who in turn has learned from a proper guru and so forth. In other words, the blanks are filled by knowledge that is passed down from teacher to teacher.

How will you know if you are learning Yoga from an expert teacher? The answer is simple. You will not experience any pain, discomfort or injury. The asanas or postures must be stirre and sukha or sturdy and comfortable.

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The Gheranda Samhita - Part 1

by Suleiha Suguna

My father, my Yoga guru, paid particular attention to the Gheranda Samhita in his journey as a Yogi. Consequently, my education in Yoga was based on the Gheranda Samhita. Today, Maya Yoga Samudraa's foundation is the Gheranda Samhita. Most readers will be curious as to what is the Gheranda Samhita as I have found that people are more familiar with the Patanjali Sutras when it comes to Yoga.

The Patanjali Sutras is widely regarded as the basis of yoga practice and philosophy. However, the many Yoga postures or asanas as practiced today can be traced to the Gheranda Samhita, the Hatha Yoga Pradipika and the Shiva Samhita. These 3 texts form the basis for the contemporary practice of Hatha Yoga. In covering asanas, Patanjali contended with a very general guideline - stirre, sukha asana. Literally translated, this means steady, comfortable posture. According to Patanjali, a steady, comfortable posture was necessary for contemplation and meditation.

Content

Of the 3 texts that provide details on Yoga postures, the Gheranda Samhita is regarded as the most encyclopedic. This Tantrika Sanskrit text, which is in the form of dialogue between Sage Gheranda and an enquirer, Chanda Kapili, teaches yoga in 350 verses and is divided into 7 chapters or steps as follows:

1. The purification of the body
2. Asanas or postures
3. Mudras (control of body through symbolic gestures)
4. Pratyahara (withdrawal of the senses)
5. Pranayama (control of breath)
6. Dhyana (meditation)
7. Samadhi (non-dualistic state of consciousness)

The Purification Process

Gheranda Samhita's first lesson is on the purification of the body. This purification process is aimed at flushing out the toxins accumulated in the body. Gheranda outlines 6 purification methods that must be practices by a student of Yoga:

1. Dhauti
2. Basti
3. Neti
4. Laukiki
5. Trataka
6. Kapalabathi

The Asanas

Gheranda said:

1. There are hundreds of thousands of Asanas. The postures are as many in numbers as there are species of living creatures in this universe.

2. Among them 84 are the best and among those 84, 32 have been found useful for mankind in this world.

My father emphasized mastery of these 32 asanas for maximum health benefits and I have made this a cornerstone of my teaching syllabus.

The Mudras

Mudras are symbolic gestures made with one's fingers and/or other parts of the body. The science behind the mudra is that you can control your involuntary muscles by positioning a controllable body part in a particular way. As amazing as it may sound, I have performed demonstrations with students who have been amazed by how their breathing capacity or lung capacity changes as they perform certain mudras.

Gheranda says that there are 25 mudras and the practice of these 25 mudras give great success to a yogi. In his dialogue with Chanda Kapili he points out that these mudras destroy all diseases and its practitioner will not have any fear of fire, water, and air. Cough, asthma and the enlargement of the spleen is negated.

I quote Gheranda here: "O Chanda, what more shall I tell thee. In short, there is nothing in this world like the mudras for giving quick success".

In Part 2 of the Gheranda Samhita, I will delve into the remaining 4 steps.

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Pose Into Stillness

by Shahrean Merican

Have you ever wondered why after months or even years of practicing Yoga, you still don’t feel the mental serenity that every Yoga instructor / DVD / book promises? You are still stressed, feeling negative, unable to focus and mentally drained. If this is how you feel, then it’s time to re-assess your Yoga practice.

I have recently noticed an increase in students who struggle to hold an Asana (posture) for a minute, sit through Pranayama (breathing) or even lay for 5 minutes in Shavasana (relaxation). We have become a highly strung society governed by our adrenalin that taking the time to sit and be present with the moment is an arduous task. We want a class that will match our fast paced lifestyle by getting our heart rate up and exerting maximum energy. As a result, there is a growing trend of Yoga developed as an exercise routine that stretches and tones the body. While this way of practice increases flexibility and suppleness of the body, the lack of breath and body-mind awareness leads to a further disconnection from the self. It will not raise us above our current mental state.

If we were to take a look back at traditional Yoga teachings, the purpose of postures are very different from the reasons we practice Yoga today. Patanjali defines Yoga postures in the Yoga sutras as Stira Sukha Asanam which means Steady Comfortable Posture. Postures are to be held at ease with minimal movement and released in a smooth manner focusing on the breath. This is in preparation for higher aspects of Yoga such as contemplation and meditation that will help strengthen the mind and release negativity. However, Yoga postures are commonly practiced below our level of consciousness with a series of continuous thoughts and released in a quick and often jerky manner.

How does awareness of practice help change our mental outlook?

Practicing Yoga postures with attentiveness will reduce mental stress to a great extent by cultivating stillness of the body and mind. Stillness leads to calmness which in turn helps to release physical, emotional and psychological tension stored in the body. We begin to experience our body from within and develop a deep understanding of the ‘self’. We become more in tune with our body and mind and start nurturing them in a positive way. As a result, we strengthen our internal and external system; creating a harmoniously integrated unit of body, mind and spirit. This is the true purpose of Asana in Yoga.

So the next time you practice Yoga, pause for a moment, take a breath and be still. You will experience the peace and serenity that can only come when you consciously connect with your body, breath and mind!

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