Duhkha - Suffering - An Exploration of Sutras

'Pain is inevitable.  Suffering is optional.'

We all suffer here on Earth.  We all catalyze suffering into the lives of other earthlings directly or otherwise.  The ancient yogis called the distress from a pervasive sense of unsatisfactoriness of the present moment, duhkha.  In quiet despiration to better understand the roots if suffering Patanjali and yogi's alike researched with mediation and self-control practices.  After looking closely, karmic latent forces of grasping, aversion & delusion unearthed from deep within the mind.

Yoga Sutra 2.3 - The causes of suffering are not seeing things as they are, the sense of I, attachment, aversion and clinging to life.

Exploring the complexities of the body, breath, mind connection is a central principle of the yogic journey.  Our habits lie within the intricate autogenous reactions usually beneath the threshold of awareness driving our everyday experiences.  Afflicted states occur when we move away from the present moment and refuse the objective truth home in the here and now.   Unraveling these afflicted states is a paradoxical process encountering the false roots of where they come from, kleshas.

Yoga Sutra 2.13 - So long as this root source exists, its contents will ripen into a birth, a life and experience.

Self-mastery requires a well established understanding of the patterned observations of your self.  The self I am referring to is the self that is a process, not an entity.  Start with observation of your self; still, moving in the world, on your mat, into the hearts of others.  When you feel any discord, look closer into the pattern.  

Yoga Sutra 2.10 - In their subtle form, these causes of suffering are subdued by seeing where they come from. 

Yoga Sutra 2.11 - In their gross form, as patterns of consciousness, they are subdued through meditative absorption.

'I expect nothing and accept everything.'

Yoga Sutra 3.4 - Concentration, absorption, and integration regarding a single object compose the perfect discipline of consciousness.

Frankly, we have the life we are willing to put up with.  Some say that the true measure of a human being won't be found in their circumstances but rather how they respond to them. The blame game is over.  Nothing outside of your self is responsible for how you perceive the world.  Any such excuse is a distraction from where the real work needs to be done.

 Yoga Sutra 3.11 - Consciousness is transformed toward integration as distractions dwindle and focus arises. 

The present moment is always providing an opportunity to impact life.  Harness the qualities of a mental state ready to see the life lessons widening its perspective.  Can you imagine a better life before it gets here?  You will not move toward it until you are ready to play an active part in it. 

Yoga Sutra 1.22 - How near depends on whether the practice is mild, moderate, or intense.

3. C. Chitta. Consciousness

Yoga Sutra 1.2 Yogas Chittas Vrtti Nirodha

BREAK IT DOWN
Chitta
To aim at, appeared thought, consciousness, heart-mind memory, visible reflection, perceptive processes

The chitta, heart-mind consciousness, or total-mind, is made up of 3 parts:

Buddhi - the discerning intuitive mind
Ahamkara - the egoic sense of individuation
Manas - the processor of input coming from the senses about what is going on around us



Chitta manifests itself in different forms: scattering, darkening, weaking, and concentration



Vrtti
distrubance, modifications, turnings, waves, whirlpool

The vrttis appear through the process of undifferentiated Prakriti becoming manifest as the diverse aspects of nature.  In Tantra and Vendanta, this may be described as consciousness coming into matter.  Modifications of consciousness happen when we forget our natural state, attached to the idea of being ourselves as individuals.


Nirodha
cessation, still, confine, prevention, remove, restrain

One of the four 'Noble Truths' of Buddhism - Ayam dukkha nirodha: 'The cessation of suffering'



PIECE IT TOGETHER
Yogas Chitta Vritti Nirodha
'Yoga will still the fluctuations in the heart-mind consciousness'
'The purpose of yoga is to prevent mind-stuff from taking various forms'
'Yoga calms the changing states of the mind'

When presently focused on the body and breath, the quiet strength of humanity's true nature can be unearthed from within.  A calm, alert and joyous center opens up.  Imagine an unparalleled concentration of keen loving kindness.  Imagine a world where people had a better understanding of themselves and their impact upon the collective.  Just imagine.

Breathe, As If Your Life Depends On It

2. B. Breathe

Understanding the breath is an essential component of a healthy life.  It is a dynamic bodily function that sustains the movement of prana (life force energy).  When incorporating the awareness of breath, asana and pranayama practices can help to regulate the body and the mind.  According to Swami Rama in Path of Fire and Light: 'Control of the breath leads to health, an increase in strength, energy, good complexion, vitality, the growth of knowledge, and extension of the life span' (2004:80-81)


Anatomy of Respiration
The physical processes of breathing happen mostly in the thoracic cavity; containing the rib cage, sternum, thorax, diaphragm, intercostal muscles, thoracic spine (middle), heart & lungs.  The breath is chemically connected to the brain, emotions and receptors all over the body.  When the body contains too much carbon dioxide in the bloodstream, a signal from the brain begins respiration contracting the diaphragm.  A large dome shaped muscle, the diaphragm, accomplishes 75% of the effort of inspiration.  Located in the thoracic cavity between the lungs and the digestive organs, as it contracts downward it causes the abdomen to rise.  Also signaled to create space in the chest, the intercostal muscles between the ribs expand in a horizontal direction and the sternum raises.  These movements cause the air pressure in the lungs to become lower than the air outside causing the air to be drawn into the lungs, completing the inhalation.

When the body has reoxygenated the blood, receptors stop triggering the brain for respiration.  The diaphragm relaxes upward into its original shape.  The intercostal and abdominal muscles help to reduce the size in the chest, creating a high pressure system in the lungs and drawing air outside the body, causing the exhalation.

If the power of Hatha Yoga is in the breath, then the diapragm muscle could be considered a place of power within our bodies. Displaying it's power, the diapragm is intimately connected to two powerhouse energy centers of the body: the pericardium (the connective tissue sac that surrounds the heart) & the psoas muscle (the main hip flexor for walking & deepest of the 'core' muscles).   The descent of the diapragm is actually limited by the connective tissue of the heart space.  Once the diaphragm reaches it's maximal descent, further contraction then must span outward assisting the intercostal muscles to elevate the lower ribs, called lateral breathing.  A tendon at the bottom of the diaphragm meets the top of the psoas muscle at vertebra T12.  Creating a direct connection of the main muscle for respiration, with the main muscle for circulation and the main muscle for walking.

Observing the breath is a meditative staple practiced in many culture's past.  Gathering evidence to prove regular practice of observing, regulating & retaining the breath can have profound affects on the quality of human life.  The discovery of breath starts with awareness, goes through a journey, and ends with awareness.  'Start by bringing a gentle attention to the process of breathing and maintain your focus there for as long as possible'  A simple concept, that can seem unattainable in the beginning.  However, yoga tradition suggests, a consistent practice building a relationship with your pranamaya (the energetic body, where breath happens) encourages the mind to return to its natural state of sukah (effortless & alert joy).  Other qualities can naturally emerge such as calmness, clarity, concentration, creativity, devotion, resolve, you name it.  With the discovery of neuroplasticity, we are discovering that the brain is as flexible as our bodies and dynamic as our breath.  All can be mindfully conditioned for the betterment of ourselves and others.

Akhanda Yoga

When reassessing the priorities of my life I decided that consistent postings on social media could very well be my next best step to share the healing power of Akhanda yoga with my community of dedicated yogis that teach me as much as my practice shares with them.

Where to begin.

1. A. Akhandha Yoga

As a teacher I get these questions most often:
'What type of yoga are you certified in?' or 'where did you take your teacher training?'

Nov 2015 - I travelled with the beautifully cheery songbird, Lindsey Chestnut, to Guatemala and earned a 200hr YTT (Yoga Teacher Training) & 75 PDC (Permaculture Design Certificate) at the Yoga Forest in San Marcos La Laguna.  My teachers: Hayley Saraswati, Julia Forest, Divya Erin, Jeremey Fellows, Cat Griggs, fellow students & staff; gave me a better understanding of how to develop a life-long yoga practice of conscious change for the betterment of the Earth, my self & the collective.  I am ever-grateful for the wisdom of this practice and the practical applications of symbiotic sustainable living that were shared and can restore health at all levels of being.  Lokah Samasta Sukino Bhuvantu - May all beings be happy and free from suffering.

Akhanda in translation is similar to whole, full, infinite, indivisible, or oneness.

An Akhanda Yoga class should offer a balanced sequencing of asanas, pranayama, purification, kriya, mantra, meditation, and theory.  Emphasizing a holistic approach, classes are structured around the principle that there must be an intellectual balance between all directional movements of the spine, explore all stations of the body, observe the subtle prana, and inspire a safe space for inner inquiry.

The Himalayan Yoga Master and Founder of Akhanda Yoga, Yogarishi Vishvketu (Vishva-Ji) is known for his infectious laughter, playfulness and approachable teaching style.  He offers a diversely grounded knowledge-based practice style intended to connect people to the true nature of being fearless and blissful!  Like the many colors of the world, our practice should reflect how a diverse understanding of the vast history of yoga can bring about healing in many ways.  I appreciate how this style combines all aspects of yoga in a holistic approach welcoming me to learn and include asana, pranayama, meditation, chanting, cleansing kriyas, yogic philosophy, ayurveda and science.

Vishva-Ji was born into a family of yogis and Ayurvedic practitioners immersed in the teachings of Yogic wisdom and science since childhood.  Beginning his physical practice at the age of 3, formal yogic studies at the early age of 8, completing an M.A in Yoga Philosophy as a gold medal scholar & PhD in Yoga Philosophy at Gurukul Kangri University in Haridwar India.  His teacher Baba Premnat once stated, "You will never have a job. Rather you will create jobs for other people." Since, Yogrishi Vishvketu has trained thousands of teachers through his Yoga Alliance registered 200 & 300hr YTT programs in Rishikesh, India and reaching places all around the world with workshops, trainings & retreats.  He continues his father's legacy of charitable works in local communities; in 2007 Vishva-ji co-founded the Anand Prakash Yoga Ashram Charitable Trust in Rishikesh and in 2013 founded Sansar Gyaan Pathshala, a free school for over two hundred and fifty under-served children in rural Uttar Pradesh, India.

Teaching the Akhanda style for 3 years has been extremely fruitful and I frequently refer to the wisdom within my Akhanda Yoga training manuals & Yogrishi Vishvketu's book Yogasana: The Encyclopedia of Yoga Poses

A few of his words
Akhanda Yoga Training Manual Acknowledgements written by Yogrishi Vishvketu
"I begin this volume by offering my great respect to the lineage of Yoga and its revered founders and teachers, both known and unknown.  I honor Mahayogi Sadashiv Adinath, with whom this line begins and who illuminated the path of yoga to the great teacher Matsyendranath, in the Nath tradition.  He in turn, taught the great Yogi Gorakhnath, who added his own revelations to that lineage, and who spread the teachings of Hatha Yoga.  I honor the great teacher of Patanjali, whose contributions are fundamental to the yoga practiced today.  Finally, I recognize my guru Baba Premnath and the many other teachers in the Himalayan yoga tradition who have shared their knowledge with me.
This volume is based upon the teachings I have received, as well as what I have learned from my own decades of practice.  I humbly offer thanks to my many teachers and to my students for the opportunity to be a teacher.
Finally, many thanks to the Akhanda family team who contributed to creating this manual: Chetana Panwar, Julia Rashmi Forest, Karishma Kripalani, Jan Kremlacek and Ronjoy Gogoi."

Human Nutrition - An Evolutionary Perspective Summary

The Encyclopedia of Healing Foods

Part 1 - Basic Principles of a Good Diet

Chapter 1 - Human Nutrition: An Evolutionary Perspective

It appears that humans are better suited to a diet composed primarily of plant foods.  The evidence supporting a diet’s role in chronic degenerative diseases is substantial with two basic facts linking the diet-disease connection. First a diet rich in plant foods is protective against many diseases common in Western society and secondly a diet providing a low intake of plant foods is a causative factor in the the development of these diseases by providing conditions where other causative factors become more active.

Diseases highly associated with a diet low in plant foods:
Metabolic - Obesity, gout, diabetes, kidney stones, gallstones

Cardiovascular - High blood pressure, strokes, heart disease, varicose veins, deep-vein thrombosis, pulmonary embolism

Colonic - Constipation, appendicitis, diverticulitis, diverticulosis, hemorrhoids, colon cancer, irritable bowel syndrome, ulcerative colitis, Crohn’s disease

Other - Dental decay, autoimmune disorders, pernicious anemia, multiple sclerosis, thyrotoxicosis, psoriasis, acne

The biggest change in the last one hundred years of human nutrition was the switch from a diet high in complex carbohydrates, as found naturally occurring in grains and vegetables to a dramatic increase in the number of calories consumed in the form of simple sugars.

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food raises blood glucose (blood sugar) levels. Foods with a lower glycemic index create a slower rise in blood sugar.  

The optimal health food pyramid provided by this book incorporates the best aspects from two of the most healthful diets ever studied: the Mediterranean and the traditional Asian diet.

Vegetables (5-7 servings daily); provide the broadest range of nutrients of any food class. Avoid overcooking vegetables; try light steaming, baking, and quick stir fries to retain the highest amount of nutrients.

3 categories of vegetables: green leafy and cruciferous (2-4 servings), low glycemic (2-3 servings), and starchy (1-2 servings).

Examples

Green leafy & cruciferous: bok choy, broccoli, brussel sprouts, cabbage, cauliflower, chard, collard greens, dandelion greens, kale, lettuce, parsley, spinach, watercress

Low glycemic: Artichoke, asparagus, bean sprouts, bell peppers, carrots, celery, cucumber, mushrooms, okra, onions, peas, radishes, rhubarb, string beans, summer squash, tomatoes, zucchini

Starchy: Beets, potatoes, parsnips, pumpkin, winter/acorn/butternut squash, sweet potatoes/yams

Good Oils and Fats - Nuts, Seeds, and Vegetable Oils (4 servings daily):

Nuts and seed, especially those providing monounsaturated and medium chain fatty acids, contain beneficial oils. Focus on raw nuts and seed, avoiding the ones roasted in oils or coated with sugar. Enjoy nuts and seeds as a snack, on salads, or add to sauteed greens. Variety is key; try almonds, Brazil nuts, flaxseeds, pecans, pumpkin seeds, sunflower seeds, and walnuts.  Use  canola, flaxseed, macadamia, or olive oil to replace butter, margarine and shortening or try them in your homemade salad dressings.  Avoid using safflower, sunflower, soy, and corn oil because they are high in omega-6 fatty acid which feed into inflammatory pathways.

Whole Grains (3-5 servings daily):

It is very important to choose whole, minimally processed grain products over their processed counterparts. Whole grains provide substantially more nutrients and health promoting properties. A rich source of complex carbohydrates, dietary fiber, magnesium, other minerals, B vitamins, and protein.

Beans - Legumes (2-3 servings daily):

Compared to grains, beans supply about the same number of total calories but usually provide 2-4 times as much protein and are a richer source of soluble fiber that lowers cholesterol and stabilizes blood sugar levels. A serving size of beans is ½ cup

Fruits (3-4 servings daily):

Fruits, a rich source of many beneficial nutrients, make an excellent between-meals snack and a super dessert. Eat a rainbow assortment of fruits over the course of a week keeping in mind one serving of fruit is a medium fruit, ½ cup cut-up fruit, 4 oz of 100% fruit juice or ¼ cup dried fruit.

Dairy - optional (1-2 servings):

Many people are allergic to milk or lack the enzymes necessary to digest dairy products. Although rich in protein and calcium; dairy is high in fat and calories lacking the wide nutrient spectrum of the food categories previously discussed.  Use organic, nonfat, or reduced-fat dairy products to avoid as much agricultural chemicals and hormones as possible.  Fermented dairy products such as yogurt, kefir, and acidophilus-fortified milk are preferred due to their content of beneficial bacteria which predigest the dairy proteins and sugars. One serving equals 1 cup of milk, yogurt, cottage cheese or 1 oz of cheese.

Yoga Sutra - VAIRAGYA

The Path of Yoga Sutras - a practical guide to the core of yoga
     written by Nicholai Bachman

Principle 7 - Vairagya
Nonattachment to Sensory Objects

"The secret of happiness lies in the mind's release from worldly ties."
-The Buddha

Thoughts
Attachment to that which inevitably changes causes suffering
As my heart-mind turns inward, I become less and less affected by external objects and conditions.
I will be deeply content when I do not depend on material things to make me happy.

Exercises
Think of situations in which remaining indifferent is helpful to yourself and others.  Are you able to be that way? Why or why not?  Identify possible attschments associated with the situation.  How can you detach from them?

As you establish an abhyasa practice, notice what attachments naturally fade.  For example, when you begin doing regular aerobic exercise to replace idle time, you may notice yourself daydreaming less.  Or if you start a vigorous asana practice, a high libido may adjust to normal as you feel your body stretching and moving.

Sit quietly and meditate. Notice the path of your attention as it moves toward and away from the point of focus.  Making a list of your to-dos beforehand may help reduce the amount of time your mind wanders.

Yoga Sutra - ABHAYSA

The Path of Yoga Sutras - A practical guide to the core of yoga
       written by Nicholai Bachman

Principle 6 - Abhaysa
Diligent, Focused Practice
"Be soft in your practice.  Think of the method as a fine silvery stream, not a raging waterfall.  Follow the stream, have faith in its course. It will go on its own way, meandering here trickling there.  It will find grooves, the cracks, the crevices.  Just follow it.  Never let it out of your sight.

Abhyasa along with viveka (keen discernment) are fundamental practices within all progress.

Adhyasa along with vairagya (non-attachment to sensory objects) are necessary to calm the heart-mind.

"For example, we want to learn how to cook our own meals instead of eating at restaurants all the time.  At first, it takes a while to acquire the ingredients and follow recipes.  Each time we make the same dishes, they become easier.  Eventually, the recipes that began as difficult and time consuming seem fast and simple.  For another example, if you come down with a disease that is hard to shake, establishing healthy dietary, exercise, and lifestyle habits can help you overcome this obstacle and move in a positive helpful direction.
It is important to stay on track and not give up, even when we want to.  Practice makes perfect.  If we can get ourselves into good routine, practiceing becomes habitual and, thus, easier. Whether we attend regular asana classes or set aside time every morning to sit quitely and meditate, perserverance will ensure some level of progress.  Over time our body, breath, heart, and mind will become more clear, refined, and pure, benefiting not only ourselves but everyone around us as well."
Thoughts
Ongoing, sincere, and effortful practice is the source of my strength and progree.
Consistent, focused practice will diminish distractions, reduce attachment to superficial matters and deepen the connection to my divine inner Self.
Every time I practice, it empowers me and reinforces my positive direction.

Exercises
If you do not yet have a regular practice, carve out some time in your day, even if it only ten minutes, to spend connecting with your inner Self.  Make this practice a priority, even higher than checking your email or answering the telephone.