Highland Tantra

Ancestral Veneration

Performing venerations for your Ancestors is one of the simplest and most rewarding spiritual practices you can adopt. It is appropriate for any religion (or non-religious persons), even if it is not a concept you are familiar with. Most people will likely find that this practice is more tangible than some others, as the spirits you are interacting with are (most likely) ones that you have known, or are familiar with.

When Ancestors enter the realm of the Spirit world, after having passed from our World, they are in a state of disorientation. Much like you, your ancestors had their own beliefs, desires, traumas, failures and successes, all of which they cling to. Their bodies are left behind but their Spirits remain. Because you are so inextricably linked to them, your Ancestors are able to imprint their own mental impressions upon you. Although Ancestors are said to watch over us, their ability to do so is minimal for those who do not actively call upon and therefore strengthen them. Instead, the more likely result is that their unresolved issues can seep into your life and even plague you with similar afflictions.

For this reason, even if you have reservations about your ancestral family, it is still advisable to connect with them in this way. By acknowledging them, thanking them for their sacrifices, offering them prayers of their birth religion, etc., you are providing them with strength and helping to purify them. In doing so, they reduce your burdens, as the residue they had left on you is cleansed away.

With consistent propitiation, you will quickly see their influence on your life in the most positive sense. Your Ancestors want you to succeed and bring pride to their family name. Your accomplishments are their accomplishments, and your missions are often their missions that they failed to complete while alive. A sincere desire to make your Ancestors proud is in itself a reason why ordinary (non-spiritual) people are provided with so much success, sometimes particularly when a family member has passed on and they intuitively pray to them and ask for their guidance, or they simply want to honour their memory in some way.

Similarly, if the Ancestors are not satisfied with you and you neglect them, you may find that you are plagued with problems, be they material or immaterial. Although they have the ability to grant general successes in life, they are much more powerful in their ability to destroy those descendants who tarnish their good name or who are wasting their lives in offensive ways.

In that same vein, it is important to note that Ancestral practice does not only benefit you and your Ancestors, but also your close living family members. If, for example, you have a sister who struggles with depression or even addiction, with your prayers, the Ancestors will lessen these afflictions on her, especially if they were a holdover from their own lives on Earth.

Ancestral work can be performed either daily or on the same day once a week, but it must be done consistently to provide results. To make a shrine for your ancestors, simply anoint a table with a white cloth, light a candle and offer a glass of water (the water serves as an energetic medium). The table should be adorned with their photos (the photos must not include any living persons), and it may also be decorated with religious symbols of your paternal family. You can pray to them and ask for their guidance and help with any and all personal endeavours. Ancestors can also be appeased by offering them things that they liked in their earthly life, like cigarettes, tea and alcohol. Even if this was part of an addictive behaviour for them, satisfying these cravings can also help eliminate them in yourself or in your family members and will not negatively affect your Ancestors in the same way.

It is important to remember that one day you will also pass on, and if this is already an established practice between you and your progeny, if you find yourself in the realm of the Ancestors, you too can look for the warm glow of an ancestral shrine and the devotional prayers of your children to help guide you on your way.

Meditation

The benefits of meditation are well known, but why is this practice so integral to religious and spiritual communities all over the world? The foundational purpose of meditation is much greater than would readily appear.

For the non-initiate, meditation might amount to 5 minutes, once every so often, to “de-compress”, “relax”, “go within”, etc. While there is nothing wrong with this and it can be helpful, it is not truly meditation in and of itself. Indeed, meditation is referred to as a “practice” because it can take many years of concerted effort to achieve a true state of concentration that might aptly be called “meditation”.

The true purpose of meditation is to strengthen the nerves and focus the mind. For an aspirant who has not renounced the world, the maximum and ideal amount of time to engage in meditation each day is thought to be 4 hours. This amount must be built up over time, but it is illustrative of just how much importance is placed upon this practice.

For clarity, meditation here refers to sitting absolutely still with your spine completely straight. Your chin should be tipped slightly downwards so that the spinal segments of your neck are in line with the rest of your spine. You should be in a position that you feel comfortable to sit in for an extended period of time, and your mind should be fixed on a spiritual symbol or mantra of some kind. Any wavering of the mind should be immediately and gently re-focused on the object of concentration.

The spiritual aspirant is striving to achieve self-realization, which essentially means a dissolution of the Self as we know it, and a return to the state of Bliss that is felt when we are truly united with God, or the Divine. When we meditate for an extended period of time and are totally and completely still, heat begins to build up in our bodies. This heat is a kind of spiritual energy in the lower spine that aspirants strive to unlock so that a spiritual awakening may occur. Premature awakening, however, such as when you meditate too much too soon, can result in the development of psychosis, at least temporarily, but sometimes permanently. Meditation can thus be dangerous to one who has weakened nerves.

Imagine calling forth the energy of a powerful God and asking it to reside in your body. Imagine being witness to this Godly consciousness inside your own mind. This will hopefully give you some understanding of why strong nerves are essential. Until you master this basic practice, you will never be able to proceed on a spiritual path.

True spirituality, especially Tantra, is not for the faint of heart. It would not be an exaggeration to say that most people really have no idea what kind of energies they are calling forth until they are faced with them. While there are safe ways to go about this, especially by proceeding slowly on your path, the necessity of a stable and consistent practice cannot be overstated.

Jyotish: Proof of God

Astrology: Fact or Fiction?

The way astrology has been presented in the West leaves little room for faith in its credibility as a science. Sure, it may be a passing interest for you – you have a small sense of wonder if it could really be true – but, as a discerning person of a rational mind, you rightly dismiss it.

Western astrology is a fad – one that relies on erroneous calculations, at that, not to mention its failure in popular culture to mention anything more than Sun signs. What is most egregious, however, is the way in which it has permanently damaged the reputation of astrology as a whole. To call yourself an astrologer is to invite ridicule. You know you’re not the same as Bob who was born a few weeks before you—that should be proof enough.

And yet, I believe in astrology. Why? Because it works.

Time and time again, astrology has lifted the veil from my eyes. When my faith has wavered, it is astrology that reminds me that there is real magic in the world, and that the fabric of our lives is thread in such a beautiful tapestry that most will never read nor understand.

To be clear, the astrology I am referencing here is not Western. You may also wonder how it relates to Yoga or spirituality. The truth is, they are intimately intertwined.

Jyotish, the “science of light” is a lunar based astrological system from India. Also known as Vedic astrology, Jyotish is a sacred science that has the same roots as Yoga and indeed has existed for just as long.

What separates Jyotish from other forms of astrology, apart from its accurate astronomical calculations which other systems cannot claim to have, is its 27 lunar mansions or “nakshatras”.

Nakshatras are constellations within each of the 12 zodiac signs you are familiar with. Each of them are ruled by a particular planet, independent of the sign that governs them, which ultimately colours the personality and behaviour of each individual.

Although we each have a nakshatra placement for every planet, the most important placements are the Moon, Sun, and Ascendant. Moon is generally given the most prominence, representing your mind, Sun is indicative of your soul, and the Ascendant represents your life path.

Calculations are made by the exact moment of your birth – down to the second, if you know it, and this, along with the points mentioned above, is what makes astrology credible as a science. It is unique to you—not only to your birthday, but also the year, hour, minute and location of your birth.

Summing up the nakshatras in such limited space is an impossible task — you truly need to see and feel them to understand — something I will present at a later date. But what I will say is that the nakshatras display such obvious patterns that, once seen and understood, cannot be forgotten.

On the most superficial level, the pull of the nakshatras is most apparent in physical similarities of people ruled by the same constellations. Genetic differences aside, the nakshatras can make two unrelated people appear almost as twins. Ever see the same girl in a dozen faces? They likely share a prominent nakshatra. Ever wonder what inspires some people to dress Goth? It is explained in the stars.

Jyotish is, of course, useful beyond just pointing out people’s physical traits. With the right interpretive skills, and correct birth time, you can know virtually anything about a person—their childhood, their relationship with their mother, how many children they will have, their positive and negative karma, their past lives, career, hobbies, interests, preferences in a mate, and much more.

Perhaps you’re not interested in knowing the future. That’s okay too. Personally I am not too inclined towards predictive astrology — I would rather develop my free will than feel tied to what my chart says about me. However, what is perhaps most useful about Jyotish is its ability to shed light on your potential. When you see where you are weak, and where you are strong, you can strategize accordingly. Similarly, if there is a storm up ahead, you can wear a raincoat.

When you understand that the problems you face are a play of the stars, you can better detach from what is happening — particularly when times are tough. Jyotish allows you to understand why things are happening, what you may be able to do to make it better, and how long it will last.

What Jyotish does better than anything, however, is truly connect you with the Divine in a way that is tangible and inescapable. It lays itself out in front of you in a majestic display and beckons you to discover more. And indeed, no matter how much you may know about astrology, you will find that it can teach you something new every single day.

Fundamentally, Jyotish is proof of the existence of God. In Yoga, we seek to have union with the Divine – Jyotish removes all doubt and is yet another way to bring us closer to the union we seek.

Ayurveda and the Doshas

If you’ve ever wondered if ancient Yogic wisdom has any insight into appropriate lifestyle choices—look no further than Ayurveda. Translated from Sanskrit as the ‘science of life’, Ayurveda is a sister science of Yoga that offers detailed instruction on how to conduct your life, particularly in the area of food and exercise choices, according to your individual constitution.

The main goal of Ayurveda, India’s medicine system, is the same as Yoga—to bring your body into a perfect state of health so that you may be primed to attain spiritual union with the divine. That being said, it is of little consequence whether spirituality is your ultimate goal—Ayurveda will help you lead a healthier, happier and more fulfilled life by integrating its principles.

Although the full depth and breadth of Ayurveda could not be fully covered even in several books, its philosophy is fairly straightforward and you can learn to implement some of its teachings right away.

Foundationally, Ayurveda recognizes three constitutional types known as the ‘doshas’. Comprised of the five elements, these are Vata (air and ether), Pitta (fire and water) and Kapha (water and earth). Many people are a combination of two types: Vata-Pitta, Vata-Kapha, Kapha-Vata and Pitta-Kapha. There is also the, albeit very rare, tridoshic type of Vata-Pitta-Kapha.

Physically, Vata types are often thin with a slender frame, may have coarse or curly hair and a tendency to dry skin. Their appetite is variable and they prefer to snack. When out of balance they may experience issues with constipation, gas and bloating, and have racing thoughts and other symptoms of anxiety. They also tend to be energetic, though their stamina is not strong, and they are lively, creative, and quick to learn.

Pitta types have a moderate build and a fiery disposition. They have a reddish tone to their skin and are prone to moles and freckles. They are naturally athletic, have powerful digestion, a tendency to run hot, and are the most intellectual of the three doshas. They are also highly ambitious and competitive. When out of balance, these types may experience irritability, heartburn, loose stools and rashes.

Kapha types have a larger build and are prone to weight gain. Their appetite is low and they have a weak digestive fire. They are physically stronger and have the greatest endurance of all the types, but typically prefer more sedentary activities. They often have large eyes, cool, moist skin, and are very sweet-natured and nurturing. They are slower to learn than the other types, but once they learn something, they never forget. When out of balance, these types experience excess mucus and phlegm, lethargy, a tendency towards grief and depression, and are prone towards diabetes.

You may find that you are dominant in one or two of these types, though each of us have some degree of all three doshas within us. Most of us will also find that we have symptoms of some of these imbalances. These must be addressed. In fact, the word ‘dosha’ actually means ‘disease’, meaning, your constitution is a strong indicator for the types of illnesses you are likely to acquire if you do not bring balance into your system. Even small symptoms that ultimately may not cause you much disturbance right now, if left unchecked, will surely snowball into something much more nefarious.

Now that you know the bare bones of the types, I will share some of the secrets to bringing the doshas into balance.

Firstly, it is important to eat seasonally and to adapt your diet and routine to the changing needs of the time and place you are in. Even if you are a Kapha, for instance, you may wish to favour a more Vata-pacifying diet from the Fall to the first few months of Winter.

Vata

dress warm, drink hot herbal teas throughout the day
eliminate caffeine
eat one-pot meals
eat three meals a day
sweet potatoes are your friend
massage with pure sesame oil (not toasted) before or after bathing
lift heavy weights
avoid cardio
practice yin or gentle Yoga
lie in Savasana when anxious or drained
sleep by 10 PM

Pitta

eliminate caffeine and alcohol
eat cooling, raw foods – especially in the summer (cucumber, coconut)
favour bitter foods
avoid spices
stay out of the sun
avoid violent TV and too much political commentary
apply coconut oil before or after bathing
meditate
sleep by 10 PM

Kapha

wake up before sunrise
don’t take naps
practice dynamic Surya Namaskar (fast-paced Sun Salutations)
avoid weight-lifting
favour cardio
drink ginger tea before meals
avoid sweet tasting foods
eat two meals a day, no snacking
favour pungent, bitter and astringent foods (vegetables & grains should take up most of your plate)
small amount of caffeine is okay
remind yourself that you have great endurance—don’t be lazy!
sleep by 10 or 11 PM; sleep should be 7 hours or less

Which type(s) do you resonate with the most? What changes are you most willing to make?

You may find that a lot of the things you enjoy doing are not favourable for your constitution. Vatas love to eat salads, which keeps them light and dry, Pittas love to eat spicy fried food, which makes them irritable and prone to break outs, and Kaphas love sweet, heavy foods that sedate them even more.

When you are aware of your tendencies, you can easily bring yourself back into balance with Ayurveda’s philosophy of ‘opposites cure each other.’ Contemplate this principle whenever you are looking for natural ways to treat your ailments.

It should also be noted that, although you may be experiencing an imbalance of any of the three types, your main constitution is determined at birth and cannot be changed—it can only be brought into balance. For this reason it is important to not strive to become like another type, as that would ultimately lead to ill-health. A Kapha, for instance, can achieve a balanced weight, but it will never be skinny like a Vata (at least not in a way that is healthy or sustainable), and vice versa.

So. Honour your dosha. Reclaim your health. It doesn’t have to be complicated, but it does have to be consistent.

Stay tuned for more content on Ayurveda and comment below with any questions.

Chair Yoga

Chair Yoga is a modified and highly accessible form of Yoga. A Chair Yoga practice is designed to accommodate those who may have a condition or illness which otherwise prevents them from practicing Yoga safely. It is also an ideal practice for those who have difficulty standing or those who have limited mobility.

Despite the modifications, the integrity of the poses is not compromised and the practitioner can expect to reap the same benefits from the poses as the regular poses.

Poses are performed either seated on the chair, standing behind the chair, or on a mat using the chair for assistance.

Although Chair Yoga is primarily aimed towards seniors and those who are in some way physically disadvantaged, it is still immensely beneficial for those who are inconvenienced by lack of time and space. In fact, it is the perfect practice for when you are travelling through airports, or are taking a break at work behind your desk.

While it may seem too simple for some, Chair Yoga can be practiced at your desired level of intensity. It can be as gentle or as challenging as you prefer. It also leaves little room for excuses as it makes it easier than ever to incorporate Yoga into your everyday routine 🙂

OM: The Cosmic Energy

In present times, spiritual terms regularly get tossed around without a true understanding of their divine significance. They are used as catch phrases rather than the powerful tools they are and were intended to be.

Take the mantra OM, for example. You’ve heard it a thousand times, but do you really know what it means?

Put simply, OM is considered to be the “word of God” or the primordial sound of the Universe.

Pronounced ‘OM’ or ‘AUM’ (the more drawn out version), the bija mantra invokes Brahma (A), Vishnu (U) and Shiva (M). They are the Creator, the Preserver, and the Destroyer, respectively.

The mantra serves to remind us of these three aspects of divinity, without which there would be no being, life, or consciousness.

Chanting OM raises your energy upwards so that you may progress along the spiritual path and helps you to reconnect with your spiritual self, which contains all knowledge. Devoted spiritual aspirants may choose to chant OM repeatedly as their main mantra (108 or more times), whereas ordinarily it is used at the beginning and end of another mantra.

OM is also said to bestow protection, strength of will, and grace.

While some may find this fanciful, the symbol of OM contains real wisdom that should be honoured and acknowledged.

The world of science is also slowly beginning to understand the power of mantra and meditation. Preliminary scientific studies on the chanting of OM (verses other non-sacred sounds) have shown potential for this divine mantra to aid in the treatment of both depression and epilepsy.

When you seriously contemplate the wisdom of ancient times, you will find by putting them into action, many of our modern problems disappear.

“Om is not just a sound or a vibration. It is not just a symbol. It is the entire cosmos, whatever we can see, touch, hear and feel. Moreover, it is all that is within our perception and all that is beyond our perception. It is the core of our very existence. If you think of Om only as a sound, a technique or a symbol of the Divine, you will miss it altogether. Om is the mysterious cosmic energy that is the substratum of all the things and all the beings of the entire universe. It is an eternal song of the Divine. It is continuously resounding in silence on the background of everything that exists.” Amit Ray

Traditional Yoga

As Yoga devolves into something commercialized and modern… how do you know which style to practice? Although some of the newer types of “yoga” may serve their purpose, they promise little in the way of spiritual transcendence, or even true relaxation. In fact, they are often causing more harm than good.

While you may feel great in the immediate aftermath of such classes, the true test of a practice is how you feel the following day. Observe your mind. Do you feel a greater sense of calm? More tolerance for small things that might otherwise irritate you? Or do you find it hard to focus? Perhaps you find your tolerance for minor inconveniences is even less than it was before.

A traditional style of Yoga, performed correctly, will offer you a sense of stability and greater focus. The asanas of traditional Yoga and their proper execution were developed so as to promote the flow of energy in a specific way so that greater health of body, mind and spirit may be attained. When this fundamental truth is disregarded and the elements of traditional asana practice are distorted, the power and potential of Yoga becomes inaccessible.

In traditional Yoga, poses are generally performed for several breaths to reap the full benefits of each one. Aside from Surya Namaskar, the poses do not ‘flow’. In fact, between each pose is a pause—an essential moment to reconnect with your breath before transitioning to the next asana. Sequences are also typically performed in a static fashion. Although you can perform them dynamically as well, this faced-paced way of executing the poses is ideally reserved for those of a more idle constitution who would prefer to spend the entire class in Savasana 😉

The way of Traditional Yoga may seem boring to you—that’s fine. Yoga is not meant to be entertaining. The way “yoga” is marketed these days would have you believe it is hardly different from a Zumba class, but this is a poor representation of this divine spiritual science. In fact, with the way classes like “hot yoga” throw your system out of balance—you can call it “hot”, but you cannot in good conscience call it Yoga.

Engaging in a disciplined practice of Traditional Yoga will offer you peace, tranquility, health, happiness, prosperity and transcendence. Ultimately, Yoga strives to bring your mind, body and spirit into a state of balance and union with the divine.

While you may find a plethora of teachers who will propound new age philosophy and idioms to distract you while you hold a plank pose, this is in no way what the Yogis of old had in mind when they declared Yoga as a spiritual practice. The spiritual aspect is in the action of the pose. It is already designed in such a way that its proper execution will, in time, connect you with your spiritual self. But if you fail to tame your mind and delight in the stillness of the pose, you will leave your session with nothing more than stretched limbs.

Many of you may already be under the assumption that there is more to Yoga than meets the eye. This is absolutely true. The depth of Yoga goes beyond the scope of what most of us can hope to uncover in one lifetime. However, even taking a few small steps along this sacred path promises to be immensely rewarding. Although genuine knowledge is hard to come by, there are still some authentic spiritual teachers who are committed to protecting the Yoga of old.

Savasana: The Restorative Pose

If you find it challenging to practice Yoga poses daily, but still need some stress relief, there is a short-term solution. Perhaps you are not feeling well, or are short on time. Although it is ideal to engage in a full practice, there are days when it may not be plausible nor desirable.

If you are feeling somewhat energetic, you can perform Surya Namaskar (Sun Salutations) for one round, or if you are feeling particularly lethargic, you can skip your regular routine and jump straight to Savasana (Corpse Pose).

Savasana pacifies all doshas (constitutions) and can be performed with minimal effort. All you need is your mat.

The benefits of the pose include:

quick relaxation of the body and mind
relieves tension in the nervous system
reduces irritability
enhances kundalini awakening
relieves insomnia, depression, and anxiety
regulates the endocrine glands
invigorates the nervous system and muscles
the best posture for relaxation

To perform the pose, lie down on your mat with your legs slightly apart and your arms by your sides (away from your body) with your palms facing up. Breathe normally and concentrate on the natural flow of your breath. Completely relax your body and allow your fingers to curl slightly. If you feel comfortable, you may close your eyes. Feel the weight of your body drop into the floor.

Keep your attention focused on your breath. When a thought arises, acknowledge it and bring your awareness back to your breath. Remain here for a minimum of 5 minutes, or up to 30 minutes. Strive to keep your body as still as possible during the pose, allowing for natural breath.

When you are finished, slowly open your eyes and begin to gently move your hands and feet.

This pose is very restorative and can make all the difference in your state of mind when you need to recompress. That being said, it is not a substitute for a balanced practice and you will reap the greatest benefit from Savasana when it is preceded by a full session which enhances your body’s ability to relax.

Ahimsā: Non-Violence

AHIMSĀ

Ahimsā is a Sanskrit term which means ‘non-violence’ and is the very first step on the path of Yoga, as described by Sage Patanjali in his Yoga Sutras.

Patanjali describes 8 Limbs of Yoga: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi.

Under Yama, or universal morality, Patanjali relays a series of principles that aspirants should follow to reap the benefits of the practice. Here is where we find this principle of non-violence.

Although we are all familiar with the concept of non-violence, in the Yoga Sutras, it goes beyond our general understanding.

Ahimsā means that we should not injure any person or creature in any way, nor should we show any kind of cruelty towards them. This implies that we should not only avoid physical confrontations with others, but that we should extend our compassion towards all animals and sentient beings. It is for this reason that most Yogis and spiritual aspirants abstain from eating flesh foods as some form of violence is necessary to acquire them.

The term ahimsā also implies that we should not harm others in our thoughts, our words, or our actions, and that we should adopt a friendly disposition and a willingness to help others. For an aspiring Yogi, there is a responsibility and a duty to be considerate and to afflict no harm.

“Ahimsā is not mere negative non-injury. It is positive, cosmic love. It is the development of a mental attitude in which hatred is replaced by love. Ahimsā is true sacrifice. Ahimsā is forgiveness. Ahimsā is Sakti (power). Ahimsā is true strength.” Swami Sivananda

Surya Namaskar: The Sun Salute

If you are looking to begin a Yoga practice, Surya Namaskar is an ideal starting point. Also known as Sun Salutations, this fundamental series can serve as a warm-up, and is also complete on its own.

The asanas of Surya Namaskar are performed in a slow rhythmic sequence, with special attention given to the breath.

This practice is said to have originated in Vedic times, at least 2500 years ago, as a ritualized way to honour and offer gratitude to the Sun on a daily basis.

The Sun here represents the spiritual consciousness which resides inside of everyone. By physically engaging in this practice, your body is used as a mechanism to access higher levels of knowledge and awareness.

By honouring your “inner Sun” you will naturally increase your solar qualities, leading to a greater sense of vitality and purpose.

Surya Namaskar is a sequence composed of 12 asanas that symbolize the 12 signs of the zodiac, the 24 hours of the day (one complete round is performed on both sides) and the biorhythms of the body.

From an Ayurvedic perspective, Surya Namaskar is suitable for all of the three dosha types, meaning it can be performed by anyone in good health without having a negative effect on their constitution.

Although it can be performed dynamically (fast paced), or statically, it is more favourable to do it in slow, static movements. If you are prone to lethargy, however, you may find the dynamic version more beneficial.

The salutation begins by bringing your hands in a prayer position in front of your heart. This is ideally performed with your eyes closed. If you have an appropriate mantra, you can mentally chant it at this time. Next, visualize the rising sun. This helps you to connect with the solar energy and to form a mind-body connection.

Surya Namaskar is not only an opportunity to give thanks to the life-giving properties of the Sun, but also to offer respect your own body, as is done in Pada Hastasana (Forward Fold / Hands Catch Feet). In this pose you are literally bowing down to your feet, allowing you to contemplate all they do for you in your life. Other poses provide space for you to feel the strength of your spirit and of your body.

Behind each pose there is a meaning and an intention. Practiced regularly, you will experience the spiritual benefits of the poses.

A seemingly simple sequence, the Sun Salutation gives profound results over time.

Follow the order of the asanas below, allowing for at least 5 full breaths for each pose.

The Surya Namaskar sequence is as follows:

*Namaskar Mudra in Tar Asana (Palm Tree Pose)

1. Hasta Uttanasana (Raised Arm Pose)

2. Pada Hastasana (Forward Fold / Hands Catch Feet)

3. Ashwa Sanchalanasana (High Lunge)

4. Uttihita Chaturanga Dandasana (Plank Pose)

5. Shashanka asana (Child’s Pose)

6. Sastanga Namaskar (Caterpillar Pose)

7. Bhujangasana (Cobra Pose)

8. Parvatasana (Mountain Pose)

9. Shashanka asana (Child’s Pose)

10. Ashwa Sanchalanasana (High Lunge)

11. Pada Hastasana (Forward Fold / Hands Catch Feet)

12. Hasta Uttanasana (Raised Arm Pose)

*Namaskar Mudra in Tar Asana (Palm Tree Pose)

I will discuss these asanas in-depth in later posts.

As always, be sure to coordinate your breath with the poses. Inhale and exhale through your nose. This keeps the energy flowing through your body so that it may charge the energy centres properly and allow you to benefit from the pose.

If you choose to perform the sequence dynamically, omit Child’s Pose.

*Namaskar Mudra in Tar Asana is not considered as a pose, but as a start / end point for the series, and thus is not numbered.