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 Om Ganapathaye !
FIFTY FIVE YEARS IN THE PROPAGATION
OF CLASSICAL RISHICULTURE ASHTANGA YOGA

INTERNATIONAL
MONTHLY
Yoga Life this month celebrates Param Pujya
st
Ammaji and her 81 birthday with a lovely collage of Vol.55 No. 09, SEPTEMBER 2024
recent moments of the Bhavanani Family against the
background of an archival image of her with baby Ananda
fifty years ago. We are truly blessed to live on this planet at C O N T E N T S
the same time as this great Maharishikaa and seek her
divine blessings towards manifesting our inherent THE SPIRITUALITY OF MUSIC - 02
humanity and divinity. UNDERSTANDING THE EFFECTS OF
- 04
EMOTIONS ON THE BODY THROUGH YOGA
The front inner cover shares Master Anandraj's
recent achievements in the field of Taekwondo where he is UNANTICIPATED BENEFITS OF
- 10
MY PRANAYAMA SADHANA JOURNEY
now a recognised National Referee and in Yogasana
Sport where he leads the youth brigade into the future. We REINCARNATION AND IMMORTALITY - 13
th
wish him the very best on his 19 birthday and pray the SOUND HEALTH: NOTES FROM
- 16
GITANANDA NADA YOGA
Guru Parampara bless him as he grows into his role of the
Junior Mathadhipathi of Sri Kambaliswamy Matham MARMANASTHANAM KRIYA – AN
- 18
ANCIENT SOLUTION FOR MODERN MALAISE
and Junior Chairman of ICYER Ananda Ashram.
On the back covers we highlight many special TRANSFORMATIVE POWER OF MANTRAS - 22
events and achievements of the Gitananda Yoga Parivaar BANDHAS AND THEIR APPLICATIONS - 26
including Dr Rama Reddy Karri receiving the first ever ASHRAM NEWS - 29
PhD in Yoga Therapy at Sri Balaji Vidyapeeth and Dr residential Sadhana and we were privileged to host
Sangeeta being appointed as International Visiting Yogathilakam Dr Sangeeta and her team of Nada Yoga
Faculty of ISCM. Special moments from the Yoga Day Sadhakas in July and then the Yogic Diet and Pranayama
event at Pondicherry Central University and the team led by Yogathilakam Anandhi and Yogathilakam
Pondicherry District Yogasana Championship find Deepika in August. Our dearest Ammaji enjoyed having
pride of place. We congratulate all the Yoga Thilakam and all her eaglets at home and the whole ashram reverberated
Yoga Chemmal awardees who were felicitated by Thiru with great Yoga Shakti. Shaktimaa Devasena and Chinna
Embalam Selvam, Hon'ble Speaker of Puducherry Ammaji Dhivya need to be commended for their constant
Legislature. efforts in making sure everything runs smoothly.
The past month has seen many of our Gitananda May we all continue to grow and glow in Yoga
Sadhakas visit the ICYER Ashram for intensive with the Grace of the Guru Parampara
The official publication of Yoga Jivana Satsangha (International); Vishwa Yoga Samaj (Worldwide Yoga Congress); Sri
Kambaliswamy Madam (Samadhi Site); SPARC (The Society for the Preservation of Ancient Rishi Culture); ICYER
(International Centre for Yoga Education and Research) at Ananda Ashram, Tamil Nadu. Published from Ananda
Ashram City Centre at Yoganjali Natyalayam, 25, II Cross, lyyanar Nagar, Pondicherry-605 013, India.
Editor and Publisher : Ammaji Yogacharini Meenakshi Devi Bhavanani,
Editor: (I/C) Yogacharya Dr Ananda Balayogi Bhavanani.
Phone: +91-0413-2241561. E-mail: [email protected]; Website: www.rishiculture.in
Printers : Sarguru Printographs, Villupuram, Tamil Nadu, India.
Subscription Rate: Indian Rs. 500/year; International 50 Euros/ year.
Note: All subscribers will be sent e-copies of Yoga Life every month from January 2021 onwards and hence are requested
to register their preferred e-mail at [email protected] to ensure uninterrupted receipt of the journal.
 THE SPIRITUALITY OF MUSIC
Yogacharya Dr. ANANDA BALAYOGI BHAVANANI Director, ISCM
of SBV and Ashram Acharya ICYER Ananda Ashram, Pondicherry

“Music is the mediator between the spiritual and the sensual life” – Ludwig van
Beethoven
The universal nature is spiritually expressed through music. As music
conveys emotion, ideas, religion, and culture, it is essential to spirituality.
Civilizations have acknowledged the healing power of music throughout history.
Music has been employed as a technique for spiritual healing across many
traditions, from ancient chants and drumming rituals to contemporary
compositions to induce relaxation. Certain musical notes (Swaras) are said to
resonate with our energy centers (Chakras) on a vibrational and frequency level that
promotes spiritual development and emancipation.
Music is included in spiritual activities to enhance the transpersonal aspects of
prayer, meditation (Dhyanam), and ritual (Prarthana). In a similar way, spiritually
grounded ideas and practices are combined with musical experiences to offer
people very potent means of establishing connections with both themselves and
others.
Music has always had a significant role in the fabric of human existence. It cuts
across cultural divides and reaches the innermost parts of our souls (Atma). Beyond
just being enjoyable to listen to, music has the amazing power to heal spiritually by
bridging the gap between the material and the spiritual.
The way music is experienced has the ability to heal the individual spiritually.
The therapeutic effects of music can be increased by practicing intention-setting,
mindfulness, and active listening. These techniques, which include deep meditation
(Dhyanam), energy enhancing breath modulations (Pranayama), while even just
letting music flood through you, can help self-empowering inner development.
In a world where stress and separation are common, holistic music's harmony
provides a haven for the “soul seeking” individual. It encourages us to set out on a
path of self-discovery and healing while serving as a reminder of the
interconnection of all things. We connect with the age-old knowledge that music is

Vol.55 No. 09, September 2024 www.rishiculture.in 02

 EDITORIAL

a universal language that may uplift our spirits and guide us to soul success as we
embrace the rich tapestry of holistic music.
To heal is to become wholesome once again!
Reviews of Dr Sangeeta and Dr. Ananda's Nada Yoga book from Amazon
“The duo of authors have done an amazing interpretation of ancient science to
modern sciences. It helps realise that the sound produced by living beings is the
physical manifestation of Prana, the cosmic energy. Prana can be harnessed by
chanting mantras. The book carries enormous information about chakras, the
energy centres and their respective mantras. A book worth reading.”
“I have looked for an authentic Nada Yoga book for many years and was so
pleased to find and read this book. It provides wonderful insight into many
teachings. The text is very well
organized and not too dense or too
lightIt is easy to digest but rich with
knowledge rooted in classic texts. A
beautiful gem.”
“I am really enjoying this
excellent book (manual) that covers
Gitananda Nada Yoga with clear,
concise and encouraging language.
Loving the presentation of English
and Sanskrit in an easy format that
eliminates constant dictionary use.
This is a gem.”

If you have not already left

a review for our book,
please do so at the link below:

https://www.amazon.in/Nada-Yoga-Vibratory-
Essence-Sound-ebook/dp/B0BZQQRK1Y

Vol.55 No. 09, September 2024 www.rishiculture.in 03

 UNDERSTANDING THE EFFECTS OF EMOTIONS ON
THE BODY THROUGH YOGA AUDE VENDANGE Student of
Yoga Step-by-Step guided by Yogathilakam Jnanasundari, France

Continued from last month...

B. Yoga Chikitsa in connection with Pancha Kosha, which practices from the
teachings of Gitananda Yoga to help free oneself from Adhis:
In this part, I will rely on an article by Dr Ananda which will serve as a
framework, and on the ideas given by Janita Stenhouse, while making the link with
the practices taught in these 4 modules of the training:
1. Annamaya kosha: literally composed of food, it is the physical body: the
techniques which act on this body are the practice of asanas, kriyas, mudras, as well
as a good diet and relaxation.
In the teaching of Gitananda Yoga, Kaya Kriya, Tala Kriya and Dridha Kriya
are very effective at this level, as are the practices of Loma Viloma. I will detail these
practices which seem very useful to me and which I think are essential to share.
a. Kaya kriya: this kriya is excellent for relieving trauma, wounds and
psychological tensions. Lying on your back with your arms and legs slightly
apart, in the first step, roll your feet inwards while inhaling and exhale while
rolling your feet outwards, while breathing into the lower part of the lungs
(Adham Pranayama). Second step, we inhale into the middle part of the
lungs (Madhyam Pranayama) and this time while inhaling we roll the hands
outwards and when exhaling we roll them inwards. Third step, we start
with the head turned to the left and while inhaling into the upper part
(Adhyam Pranayama) of the lungs we roll the head to the right; while
exhaling we return to the left. We take twelve breaths at each step; and then
we follow the three steps in a respiratory cycle, inhale the feet inwards, then
the arms outwards and then we turn the head to the right, exhale the feet
outwards, the hands roll inwards and the head returns to the left. I really like
this kriya which requires a lot of concentration to properly coordinate the
breath and movements. It is very liberating.

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UNDERSTANDING THE EFFECTS OF EMOTIONS ON THE BODY THROUGH YOGA

b. Tala kriya: These are stretching actions that can be practised lying down or
standing:
First step: we hollow the lower back without lifting the buttocks or the
shoulders on an inhale and we come back on the exhale. Second step, to stretch the
spine we walk the legs and hips downward without moving the upper body; when
we cannot go any further, after a break, we do the same thing with the shoulders and
arms walking to the top. When the lower body starts to move we stop. Third step;
roll your head from right to left to stretch your neck. To finish: we bring the arms
beyond the head, the backs of the hands on the ground; while inhaling, we stretch
the toes downwards and the fingers upwards, suspend with full lungs and we
release everything on the exhale.
c. Dhridha Kriya: We inhale and roll while stretching on the left side,
suspended in balance on the side and whoosh we release while exhaling and we let
ourselves fall on our back. We start again on the right side until the body is
completely relaxed.
d. Loma Viloma Kriya: It is a kriya in 4 stages: each stage begins with one of the
following 3 basic postures: Shavasana, Unmukhasana and Dridhasana. The
postures should be practised 3 times on each side and always start with the right leg.
A Savitri Pranayama Chatus Tala breathing rhythm is preferably used.
2. Pranamaya Kosha: the sheath of vital energy: it is the practice of pranayama
which keeps this body in good health.
a. Shat karmas kriyas: the 6 Actions of purification: Dhauti, Basti, Neti, Nauli,
Tratak and Kapalabhati. It is important to purify the body to properly conserve
prana. These are the prerequisites for good breathing. Among these purification
actions Kapalabhati, the “breath which polishes the skull” seems to me to be an
excellent tool for calming emotions and thoughts. During the training, we saw the
energy visualisations of Pranic flow on inspiration and Apanic flow on exhalation
associated with this breathing. I find it very effective in calming the mind when it is
agitated.

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UNDERSTANDING THE EFFECTS OF EMOTIONS ON THE BODY THROUGH YOGA

b. Pranayamas: these are one of the key elements of yogic control of the body,
its functions and emotions. It is the only autonomous function of the body that can
be taken over by will. This allows us to take back the reins of our mount.
There are over 120 different breaths in classical Yoga. According to ancient
and modern authors the number of Pranayamas and their order differ.
Swatmarama Suri says that there are eight Pranayamas: Surya Bhedana, Ujjayi,
Sitkari, Sheetali, Bhastrika, Bhramari, Murch'cha and Plavini. Patanjali [9] describes
only four functions of the breath: Prana as the inspiration of the body; Vidharana
like breath retention or Kumbhaka; Prach'chardana like expulsion or Rechaka; and
Apana as the suspension of breathing. The control of all these four functions is,
according to him, Pranayama. In his teaching, Swamiji Gitananda Giri teaches us
many Pranayamas. Among the 8 classic Pranayamas here are some which seem
relevant to me to detail and useful for calming the emotions.
Bhastrika, Bellows Breathing, is invigorating and rapid breathing. There are
several forms, such as Nasarga Bhastrika or Mukha Bhastrika. They are very
liberating.
Ujjayi, Victorious Breathing, consists of constricting your larynx in order to
reduce the passage of air; this emits a slight sound like a rattle. This allows you to
considerably slow down your breathing rate and deepen your concentration. I like
to use this breathing when practising postures when my mind tends to wander, I
find that it helps me refocus. This breathing helps to oxygenate the blood and soothe
the nervous system.
Surya Bhedana, the Breath that splits the sun; is alternate breathing. Swamiji
recommends us to use Vishnu mudra for this breathing. We close the left nostril and
inhale slowly for at least 6 seconds through the right nostril (solar side), suspending
the breath with full lungs and Jalandhara Bandha, then exhale through the left
nostril. This breathing activates the digestive fire Agni, which is why I prefer its
lunar counterpart Chandra Bhedana which begins with the left nostril (lunar side),
it helps me soothe Pitta.

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UNDERSTANDING THE EFFECTS OF EMOTIONS ON THE BODY THROUGH YOGA

Sitkari, the Refreshing Breath and Sheetali, the Chilling Breath are part of the 7
refreshing breaths. They helped me a lot to calm the pitta fire.
Bhramari, the Breathing of the Bee (like the male, Bhramara) this breathing
consists of emitting a sound on the exhalation. You have to remember to relax your
jaw carefully because otherwise you could numb your lips! You can practise both
together by humming on the inhale and exhale. To better internalise, you can use
Shanmukhi Mudra which allows you to close the ears, eyelids and lips (like the 3
little monkeys of wisdom). So I find that we feel the vibrations better throughout the
body, in the bones. I really like this breathing which is very soothing. It improves
sleep and is a great aid for meditation. It is also indicated in cases of headaches and
sore throats.
A very useful breath for controlling emotions is Savitri Pranayama at a
rhythm of tin talas 6.3.6.3. This breathing is the basis of many asanas and kriyas. This
rhythm is particularly beneficial for the emotions. We inhale for 6 seconds, suspend
with full lungs for 3 seconds, exhale for 6 seconds and suspend with empty lungs for
3 seconds.
Mahat Yoga Pranayama also seems essential to me for soothing the mind and
emotions, especially if we associate it with Pranava Aum.
c. The Hathenas of Gitananda Yoga are a valuable aid in developing breathing
skills. These asanas combined with conscious breathing allow the three parts of the
ribcage to be developed; each level of breathing Adham, Madhyam and Adhyam
Pranayama can be targeted and improved. When practising them, it is about paying
attention to the area where you want to send the breath. These Hathenas are
essential prerequisites for the practice of pranayama and should be taught to all
Sadhakas. Personally, I practise them very regularly.
3. Manomaya Kosha: the mental sheath. To act on this kosha, meditation and
devotional sessions can be useful. All the techniques taught by Swami Gitananda of
Dharana, Dhyana, Japa and Japa-Ajapa, are very useful.
The Mandala Dharana as well as Yoga Dhristi which simply means “fixation”,
a way of looking at a thing, an idea, or a mental state, also allow this distancing.

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UNDERSTANDING THE EFFECTS OF EMOTIONS ON THE BODY THROUGH YOGA

Mantras which are done silently, in the “inner eye” and repeated many times,
called Ajapa, are also very valuable. I regularly practise Om Japa in the third eye; it
brings me a lot of peace.
4. Vijnanamaya Kosha: the sheath of the intellect, of the higher should mind.
To keep it in balance, Janita suggests that we have a good understanding of our
objectives and priorities. Dr. Ananda suggests self-analysis (Swadhyaya), readings,
spiritual exchanges (Satsangha). Jnana Yoga and Raja Yoga are valuable tools for
acting on this kosha.
Jnana Yoga is very useful for acting on Vijnanamaya Kosha. Jnana is
sometimes pronounced Gyana, it means wisdom and a Jnani is therefore a wise
man. This phase of Yoga concerns the study of the Inner Life, or Adhyatmic subjects,
and the practice of certain relaxations, and contemplative and meditative Kriya. The
main objective is to develop a comprehensive mind, capable of contemplating the
Universe. The goal is Brahma Nirvana, or absorption in God. Brahma Vidya, the
Knowledge of God, is a by-product of the Unified State suggested by Jnana Yoga. It
gives Videha, Moksha, Liberation upon death from the tendencies of the earth-
bound body, or Jivana Mukti, the state of being liberated while remaining in the
body. Jnana Kriya techniques like Kshitijan Kriya practised in Dharmika Asana
which consists of visualising the horizon at dawn, or Eka Varna Kriya concentration
on Bindu Nadi in a bath of coloured light and Jyotir Darshana visualising a point of
light in Bindu Nadi and Antaradhrishti Kriya, seem very suitable. They allow a
focus of thoughts and thus calming of the mind.
In Raja Yoga, the concentration generally focuses on geometric Mandalas
associated with the psychic Chakras; Raja Yoga is the domination of the body by the
mind. According to Patanjali it is the Royal way.
5. Anandamaya Kosha: the sheath of bliss, of ecstasy; we can act on this kosha
by practising joy in all circumstances and by working in a state of relaxation. One
can influence this kosha by learning the principles of Karma Yoga and bring joy
through all these actions. Realise that we live in a wonderful universe and that all
life is joy. Mantralaya, and other Gitananda Laya Yoga practices, are excellent at

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UNDERSTANDING THE EFFECTS OF EMOTIONS ON THE BODY THROUGH YOGA

producing effects on a universal level so that individual energies are absorbed or

reabsorbed into the divine.
A note of gratitude:
This writing work was very enriching. It allowed me to deepen my
knowledge by doing research and was also a way to better understand the four
modules of the Yoga: Step-by-Step course, which I have gone through many times.
It took me a long time to get started, but I also found it difficult to stop because I
really wanted to delve deeper into certain areas. I had a lot of pleasure in researching
and writing.
I remember the scientific approach of this work, which led me to read very
interesting articles and which reassures me of the relevance of the practice of Yoga
for me, but also which encourages me to share it with others. I admire the simplicity
and modernity of these very old concepts.
Thanks to this I was able to take a step back from my life path and put words to
events, feelings, sensations.
By writing this dissertation, I was able to take stock of the term “Yoga”,
which can be translated as “union” and which takes on its meaning here by
connecting the body and the mind, but also which “unites” with universal
consciousness.

We should work hard, do what must be done in the right way, at the right
time. Learn the basics and then let the inner voice guide us; but don't be misled by
the voice of the self-indulgent Ahamkara. All of us are learners and the purpose of
life is to learn. Doing our best and leaving the rest to the Divine is the best way to
achieve that state for which we are destined.
- Yogacharya Dr. Anandaji

Vol.55 No. 09, September 2024 www.rishiculture.in 09

 UNANTICIPATED BENEFITS OF
MY PRANAYAMA SADHANA JOURNEY
DAWN BROWNING, Ph.D., New Mexico, USA

'Star student' is a moniker I've always embraced and I had no plan to complete
a 2-year program in pranayama of the RishicultureAshtanga Gitananda tradition
when I signed up in March 2022. I was even late to the program, missing the first
month before I finally decided to join. Such indecision is a great indication of how
I've changed. That wouldn't happen today.
Two things reduced the friction to join the pranayama course: 1. Dynamic
teaching duo of Yogathilakam Deepika Giri and Yogacharya Dr. Ananda Balayogi
Bhavanani (hereafter, “Dr. Sir”) were teaching together; and 2. Sadhana structure of
the program offering month-to-month payments. Teachers in this tradition
(including Yoga Thilagam Yogacharini Sangeeta Laura Biagi and Yogachariya
Jnandev) and the Parampara have been spiritual guides and a boon to my yoga
spiritual practice since 2000.
Pranayama is widely translated as 'breath control'. In fact, that interpretation
of the spiritual teachings reflects our propulsion to control things. Pranayama is far
more nuanced and expansive than even 'breathing practices'. My teacher
Yogacharya Dr. Ananda Balayogi Bhavanani defines pranayama codified by his
father Yogamaharishi Dr. Swami Gitananda Giri Guru Maharaj as “the art of
expanding our awareness or Prana.”
After teaching my first Pranayama workshop last July, a student wrote to ask
me, 'What specifically has changed in you over the last two years since beginning
this practice?' I think understanding what you've experienced would help give me
some indicator of how I might benefit from the practice.
Your students always promote deeper learning (for me) and this question
prompted deep contemplation. Nearly all of the changes I've enjoyed from my
pranayama sadhana are unanticipated benefits. There were no preconceived
notions of what I would obtain along this journey. My mind did not even go there. It
was an instinctual, palpable tug to participate in the monthly sadhana training and

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UNANTICIPATED BENEFITS OF MY PRANAYAMA SADHANA JOURNEY

here I am, two years and two months later, now teaching from an embodied,
confident place because of my yoga sadhana.
I've connected with myself and the Source of all in a way that makes it easier
to see when and where something in me is out of alignment and discern what is
needed and identify the best tool to address it to come back to a grounded state of
harmony and being.
There are namely six benefits that emerged after reflecting on my journey.
1. I enjoy many more soulful connections in my life with myself and others –
particularly those in my closest relationships and my Gitananda Yoga
family. For my closest relationships, the one change that likely contributed
most to my sense of belonging is that I am far less emotionally volatile.
2. I possess a broader and clearer perspective on all things in life, especially
work. It is easier to see what things matter and what do not. Through
viveka(discernment) many circumstances that might have ruffled my
feathers either do not or if they do, they appear as a warm gust of air instead
of a tornado that decimates my peace.
3. It is easier to make good, clear decisions. Like my decision to give up alcohol.
Do not spend nearly as much time deliberating over whether or not to do
something. I just do it (or do not).
4. I enjoy instant access to my deep, powerful inner resource to self-regulate
my thinking, my emotional state and nervous system. The capacity to self-
regulate with greater mental clarity and compassionate discernment is
beyond any price.
5. I am now the MVP of my self-care and self-regulation and am taking the best
care of my WHOLE self that I ever have.
6. There are also clear benefits to my physical well-being, namely my heart
health. Consciously practicing Vibhaga Pranayama or complete, deep-
breathing through all sections of your lungs, is your greatest ally in the ICU
ward recovering from heart surgery for the therapeutic massage your lungs
provide for the heart. To speak of the power of Pranayama in this way feels

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UNANTICIPATED BENEFITS OF MY PRANAYAMA SADHANA JOURNEY

like a dismissal of the powerful subtle dimension of Pranic healing. Let me

just say the doctors were surprised and delighted with my atypical speedy
recovery.
To sum up the positive influence of my devoted study and practice of
Pranayama Sadhana in one gift, it is my ability to recognize when there is a
strained seam in the multi-dimensional fabric of my being and turn attention to
mend it.
Perhaps my best way to describe Pranayama is
“breathing as a spiritual practice.”

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 REINCARNATION AND IMMORTALITY
Swami SHANTANANDA,
President of Chinmaya Mission West, USA

Continued from last month...

Immortality: Our Birthright!
How do we end the cycle of birth and death? If we perform a particular action,
the result is inevitable. Similarly, we perform millions of actions, but we will not be
able to get the result from every action in this very life. Thus, we are not only born
with inherent tendencies (Vasanas) while living and interacting with others, but we
also add to them. We have to take many lives because we have to exhaust so many
different desires. Hence, the cycle of birth and death is endless. At the same time,
we want to get out of the cycle, but while trying to do so we perform actions that
bind us more. It is like being in quicksand. The more we struggle to get out of the
quicksand, the more we become caught. Sinful actions make the veil of ignorance
thicker, and virtuous actions make it thinner. Once our Vasanas start thinning out,
we will reach a point where quietude comes to us automatically, and we will stop
struggling.
We find that all the desires fall under three categories:
● We all want to live a day more.
● We want to know everything.
● We want to be happy – permanently.
We all want to live forever. We know that physically this is not possible;
therefore, we desire progeny, as having children will ensure that our name will be
carried on. So too, there are artisans who want to create lasting works of beauty in
the form of music, art, or sculpture, or philanthropists who desire to leave their
names on monuments and institutions. Life is sweet; therefore, the mind gets
attached to the physical body even if it is useless. In the Puranas, there is a story of a
young devotee, Prahalad. Though a boon granted by the Lord, he wished to take his
family and friends to heaven with him, but they all made excuses for living one more
day. They declined to go with Prahalad because of their physical attachment to this

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REINCARNATION AND IMMORTALITY

life and this body. This very attachment to our physical entity tells us that we want
to live eternally.
Besides wanting to live eternally, we also want to know everything. Why do
we read newspapers and watch the news? It is not that we are going to change the
world. Our knowing or not knowing does not make much difference, but still, we
are always curious. The very fact that we are not able to contend with ignorance
shows that our nature is to gain infinite knowledge, due to which we can use our
intellect effectively.
In addition to our desire for eternity and infinite knowledge, we also crave
everlasting happiness. In time and space, there are limitations, and any limitation,
whether it is physical, emotional, or intellectual produces sorrow. This veils the
happiness (ananda) which is our true nature. Vedanta asserts that we are eternal,
infinite, and all-knowing. Once we know that we are not limited, our intellect is
transcended, and we experience that blissful state.
Amid all action, reaction, birth and death, why do we crave permanence and
peace, for immortality and bliss? The very fact that we are not able to accept these
changes shows that we have an eye for 'changelessness'. That we are unable to
acknowledge any limitation – tells us that we are intrinsically free, but do not
recognize it. Due to this inherent longing for permanence and freedom, we are
unable to settle for trivial things. In life, once we have tasted the best, we do not
want to settle for anything less. The same is true for our true nature – it is the best.
That is why we are not able to accept anything less, hence the struggle.
We want Satchidananda. Sat means everlasting existence. Cit means
awareness and true knowledge. That knowledge that makes us conscious of what is
happening in our bodies and thoughts is called 'awareness'. Ananda indicates the
happiness that we experience when all limitations are removed. When we are
happy, we do not complain. This is because happiness is our natural state.
With the same intensity with which we fight for our rights, we should strive to
reclaim our birthright, which is immortality. If that intensity is felt, liberation is
around the corner. Until that suffocating intensity is felt, however, we have to learn
from teachers and scriptures. There is a story of a student, a spiritual aspirant, who
approached a teacher and requested him: “Please give me Liberation.” The teacher

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REINCARNATION AND IMMORTALITY

took him to a lake and held his head under the water. The teacher pointed out:
“When you feel that intensity for gaining Liberation as you did trying to get your
head above the water for air, you will get it!”
It has to become a number one priority. How then do we seek that blessed
state?
First, the mind must be steadied through certain disciplines. A disciplined
mind is a steady mind, a mind devoid of worldly desires. Rise to that particular
point where God alone is important, nothing else. The person for whom the Lord
alone is the highest achievement is referred to as Partha, the name by which Lord
Krishna addressed Arjuna. This should be our only goal.
Thinking that we are the body, mind, and intellect we have become bound in
the cycle of life and death. And this erroneous notion has been brought about by
ego, ahankara. Because of the ego, we give priority to immediate benefits and have
become slaves to our body, mind, and intellect. Immediate sense gratification has
created a cocoon around us. To break out of this shell is to recognize and own up to
our true nature, which we call Mukti or Moksha. This is liberation and freedom
with reference to body, mind, and intellect. A Self-realized person is freed from all
these limitations. For an on-looker, he may be functioning through the body like
anyone else. And we may think that he is conditioned, but in his own Self, he is free
and above it all. Jivananmukti is the state of being liberated while living. And it is
possible to achieve it in this very life!
Go within yourself, introspect, and discover that the Lord is right there,
waiting for you to come to Him. Once you are convinced, you will begin to
practice and make a commitment. Begin with small steps. Don't think a little
effort is meaningless. Concentrate and repeat the name of the Lord for ten
minutes every day and try to focus on the meaning of the words. Be sincere. Even
if your mind is thinking idly, let it think about all the stories of the Lord. These small
steps will slowly lead to a change. Practise meditation and seek the company of
saintly people, and some teacher will come to guide you. You don't have to search
for him/her. The Guru will come to you, that is Nature's rule. Wherever you are,
improve and purify yourself, dedicate all your actions to the Lord, and He Himself
will send the Guru to guide and help you – and end the cycle of birth and death.

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 SOUND HEALTH: NOTES FROM GITANANDA NADA YOGA
Yoga Thilakam Dr. SANGEETA LAURA BIAGI,
Director, Gitananda Nada Yoga (GNY) International

July and August have been very fruitful months for our research and
educational outreach programs. Yogacharya Dr. Ananda Balayogi Bhavanani and
I were invited to New Delhi over the weekend of July 12-14 by Rajiv Mehrotra, the
Secretary of the Foundation for Universal Responsibility of His Holiness the Dalai
Lama to present a two-day intensive program on Nada Yoga, Sound Healing,
Sound Medicine and, overall, the power of Yoga as a unifying force bridging
cultures, languages, and research fields from medicine to art, from religion to
secularism. The program included a public lecture and demonstration, 'Healing
Through Sacred Sound', eight workshop modules whose topics ranged from
Pranayama to Yoga Chikitsa, Yoga and Golden Years, Holistic Health for Women,
and Managing Grief, and a conversation with Rajiv Mehrotra, 'Demystifying Yoga
Beyond Asana and Pranayama'. We would like to thank our hosts and organizing
team, Rajiv Mehrotra and Dr Meenakshi Gopinath, together with the team at the
Foundation for the elegance, efficacy and overall generosity with which we were
welcomed and supported throughout the event.
Our third Gitananda Nada Yoga Residential Program was held at Ananda
Ashram from July 18th until August 1st, 2024. Eleven participants joined us from
around the world. From Switzerland, our dear Gitananda Nada Yoga Mentor and
life enthusiast, Yogacharini Sri Devi Doris Tarköy. From the USA, the dynamic
couple of Yogacharya Bharata Bill Francis Barry and his Dharmapatni, Mandavi
Denise Therese Barry who were both officially awarded the title of Yogacharya and
Yogacharini. From Australia, our Yoga Shakti Judith Moloney, proudly
representing our beloved Australian Gitananda Yoga Sangha. From India, Divya
Ajwani, Yogacharini Mary Cecil and Dr. Alok Dwivedi who showered us with their
precious cultural wisdom and elegance. And, from Italy, our dearest Alessia
Gariboldi, Matilde Mulé, Rossanadall' Armellina and Isabella Stefania Bruno who
filled the Ashram with their singing, laughter and vibrant energy. The training
included principles and practices of Hatha Yoga, Pranayama, Mantra Yoga,

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SOUND HEALTH: NOTES FROM GITANANDA NADA YOGA

Carnatic Music and Bhajan devotional chanting. Students visited the Institute of
Salutogenesis and Complementary Medicine at Sri Balaji Vidyapeeth and
participated in the international workshop 'Manifesting Wellness Through Yoga'
hosted by the Department of Philosophy at the Pondicherry Central University. As
part of the cultural awareness and appreciation initiatives of our Sangha,
participants visited Arunachala, the Ramana Maharshi Ashram and the Sri
Annamalaiyar Temple at Tiruvannamalai. Our program's completion was a
celebration of diversity with each participant sharing a song, our beloved
Yogacharini Shaktima Devasena Bahavanani dancing a marvelous Bharatanatyam
composition for Goddess Durga and our beloved Dhivya Priya Bhavanani invoking
Saint Tyagaraja's Shobhillu Saptasvara composition. Our next residential will be in
July 2025. We will let you know the dates soon!
On July 23, 2024, our Director, Yoga Thilakam Yogacharini Dr. Sangeeta
Laura Biagi received an official invitation from the Administration of Sri Balaji
Vidyapeeth (SBV) to serve as an International Visiting Faculty at the Institute of
Salutogenesis and Complementary Medicine (ISCM) of SBV. Dr. Biagi has been
collaborating with the School of Music Therapy (SoMT) since 2022, teaching courses
online and in presence and serving as a guide in students' projects and a thesis. Dr.
Sangeeta is currently sharing her research work in Nada Yoga and Sound Medicine
from her Italian hometown of Siena, both by teaching Nada Yoga and by collecting
the local repertoire of folk songs to investigate the healing power of story telling and
collective singing. More news on this soon.
Our online GNY Programs will resume in October with a most powerful
online course on Yantra and Mantra. Stay Tuned!
May the Guru Parampara Continue to Bless Us All!

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 MARMANASTHANAM KRIYA – AN ANCIENT SOLUTION
FOR MODERN MALAISE RADHIKABHIRANGI,
Gitananda Yoga Sadhaki, Mumbai

'Take rest. A field that has rested, gives bountiful crop.' – Publius Ovidius Naso,
Roman poet.
Marmanasthanam Kriya is yet another significant tool from the Rishis'
vintage toolbox. Let us break it down a bit for better understanding.
Marma points (Marmana) are specific junction points of consciousness and
matter that connect our physical and energetic body.
Sthanam – The location of these anatomical points in the human body.
Kriya –meaning action, in this context, to act on these energy points.
I was introduced to this beautiful practice during my Yoga Therapy training
program at Pondicherry's Ananda Ashram. For the general reader (who isn't aware
of the Rishiculture Gitananda Yoga tradition and its practices), it is a 22 point
relaxation technique that can be performed either from head-to-toe or toe-to-head.
With long- standing mindful practice, one can attain a state of relaxation (while fully
alert) akin to one experienced after deep sleep. With verbal cues from a skilled Yoga
teacher, one is guided into a deep state of relaxation. Having learnt under the
tutelage of a teacher from an authentic Yoga lineage, one can continue to practice
this kriya without the assistance of an external guide. I wasn't really new to such a
practice. I just knew it under a different name.
While Yoga dates back to as ancient as the 'Adi Yogi' and thereafter the Vedic
and the Upanishadic age, Yogic traditions through millennia, became diverse and
expansive, based on numerous modalities and schools of thought. Consequently,
different yogic practices found prevalence, all emerging from under one original
umbrella. Interestingly, similar practices are named differently in different
traditions. But through this divergence, what is of foremost value, is the principal
Oneness!
Marmanasthanam Kriya may be loosely grouped under 'systematic
relaxation' or 'autogenic training' or 'body scan meditation' or 'progressive muscle
relaxation' etc. It is worthwhile to note that all these modern relaxation techniques

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MARMANASTHANAM KRIYA – AN ANCIENT SOLUTION FOR MODERN MALAISE

are derived and adapted from the sheer brilliance of the thousands-of-years-old
Yogic practices.
I have a special relationship with this Kriya. It is my friend, my therapist,
my mentor and a teacher par excellence. It is a place I find tremendous solace and
comfort in.
Here's a less analytical, more experiential observation from the lens of a
practitioner…
As I close my eyes and place my awareness on the very first energy point, I feel
a sense of welcome into my physical being; an eagerly anticipated journey through
the entire body, connecting the subtle body (Mind) with the physical body. Since all
diseases emanate from a disconnection with the self, such an integration of Mind-
Body is the building block to first connect with the individual self (Jivatman) and
eventually with the Cosmic Self (Paramatman).
It is a personal choice I make, to spend considerable time (30 minsapprox) in
this Kriya in order to experience the relaxation response in its entirety. I reckon, with
enough practice, I can reach a stage of full relaxation in less time, relieving stress in a
matter of minutes. Suffice to say, the relaxation of every body part is greatly
dependent on the level of focus I have at that moment. Conversely, the depth to
which I can relax, increases the depth of my focus. Such an amazing symbiotic
relationship! Generally, the focus gets better as I move from one point to the next.
The body starts to loosen up, the muscles begin to lose all unnecessary activation
and a sense of calmness starts to pervade.
The body is generally in a state of sympathetic activation (fight or flight)
before the Kriya. The degree to which it is agitated or activated depends on several
preceding factors. Whatever the factors may be, the body's parasympathetic
response (rest and digest) starts to kick in by leveraging the power of the mind to
influence physical states. While this is a complete practice by itself, it prepares the
body and the mind for higher practices, namely Pranayama, Japa, Dhyana.
Why is relaxation so important? It is because the state of perpetual tension
is the underlying cause for most physical and mental ailments. Whether it is a

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MARMANASTHANAM KRIYA – AN ANCIENT SOLUTION FOR MODERN MALAISE

simple muscle cramp, headache, indigestion, any chronic musculoskeletal pain

or non-communicable diseases, in each case, tension exists at a micro cellular
level. Besides medicinal treatment, what makes a significant impact is to 'simply
relax'. In fact, on numerous occasions, the latter proves to be just enough treatment,
eliminating the need for a medical intervention. But the act of relaxation doesn't
come as easily as it sounds. Only when we put a concerted effort into relaxing the
body, do we realize how tense our body generally is! It takes daily disciplined
practice to learn the art of restfulness.
The real impact of this powerful practice goes beyond the physical. With time,
this practice has grown and is steadily growing on me. As I approach the end of the
kriya, I feel the breath becoming slower and the ripples in my mind, remarkably
lessen. On days of intense focus, which are still very few and far in between, the
stillness in the mind is paradoxically uncanny and the breath strangely feels like an
interruption. With these fleeting glimpses of unique experiences, I wonder what
lies beyond! I am also left with a wondrous feeling of calm and peace and a fuel
that strengthens my resolve to deepen my practice for my journey into the
unknown (self).
Drawing a parallel, the act of letting go of tension and tightness from the
muscles by employing the power of the mind also teaches us how to let go of mental
and emotional tension. In fact, it is always the psychic energy that manifests as the
physical embodiment. In my personal practice, what came out as a startling
discovery is the ability to discard the inessentials, release the emotional tension that
gets built up every day, like a cleansing routine to surrender and sit with any
discomfort or pain. Almost every time, I experience a turning point in which all the
pent-up negative energy seems to melt away. The relaxation thus felt is so
transcendental that it has become my 'go-to therapy' that is available at my beck
and call.
From the perspective of all practicality and as a regular householder caught in
the quagmire of daily life struggles, 'Marmanasthanam Kriya' offers peace and
tranquility right in the comfort of your own home, far higher and more permanent
than an escape to the mountains or a beach holiday or even an occasional Yoga
retreat! No wonder modern adaptations of it are being widely used by leading

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MARMANASTHANAM KRIYA – AN ANCIENT SOLUTION FOR MODERN MALAISE

psychologists and prescribed by the 'more aware' medical fraternity as an

antidote to all kinds of stresses.
“Every now and then, go away, have a little relaxation, for when you come
back to your work your judgment will be surer.”– Leonardo da Vinci, Italian
polymath & genius artist
Whether it is tiredness after an intense exercise regimen or fatigue from a hard
day's work, practicing this kriya allows faster recovery, bringing back lost energy,
almost like taking a power nap. Notably, physical tiredness is easier to recover from.
It is the mental and emotional exhaustion, quite often leading to nervous
breakdown, that demands urgent addressing.
The field of psychology never looked more promising as a career as it does
now, for never has the world seen such an unprecedented proliferation of mental
illnesses and psychological disorders as it does today. Although the outlook
towards psychological intervention in the urban Indian landscape is undergoing a
welcome transition, due to the stigma associated with mental illness, a lack of
awareness, and limited access to professional help, only 10-12% of these sufferers
seek help. India is in a state of transition between massively transformed modern
lifestyles on one hand and the influence of traditional values on the other. It is seen
that psychological therapy is beneficial if indigenous approaches based on
paradigms like themes from Gita and/or Yoga are cross- fertilized with western
psychotherapy.
So, how does Yoga, the science of the sciences, come to our rescue? Whether
one has access to psychotherapy or not, Yoga could not have been more accessible to
all, thanks to the internet! Therefore, going back to the hero of our article,
'Marmanasthanam Kriya', one of the many Yogic techniques, offers a simple and a
compelling solution to a common man's daily struggles, opening the doors to
finding calm within the chaos. Sadly, its easy accessibility makes it look 'less
valuable'. But for those who have the good sense to utilize and realize the
magnanimous potential of Yogic practices, will eventually be rewarded with
benefits that fundamentally shift their life trajectories!
‘Deep relaxation is a way to soothe the suffering in the body and mind' – Thich Nhat
Hanh, Vietnamese monk & peace activist.
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 TRANSFORMATIVE POWER OF MANTRAS
Yogasadhaka NILACHAL, PhD Scholar,
ISCM of Sri Balaji Vidyapeeth, Pondicherry

Editor's Note: This is an excellent article inspired by the Scintillating Saturday

(Session 2) of Yogacharya Dr Ananda Balayogi Bhavanani that was delivered during the
COVID Pandemic Watch the full video here:
https://www.youtube.com/watch?v=vZcufKeUnPs
In the second session of the 'Scintillating Saturdays' session, Dr. Ananda
Balayogi Bhavanani ji shared his profound insights into the transformative power of
mantra. His discussion highlighted the ability of mantras to calm the mind, enhance
focus, and navigate the complexities of modern life.
mananāttrāyatēitimantrah
The etymology of the word 'mantra' is “mananāttrāyatēitimantrah” – which
means repetition (Mananāt) of that which protects (trāyatē). Mantras are sacred
sounds or phrases with the power to influence the mind and soul. Mantras are
described as under-utilized tools that can significantly improve mental clarity and
emotional stability, especially in today's fast-paced world. These ancient sounds
serve as a bridge between the external environment and our inner selves, facilitating
a deeper sense of connection and peace.
The role of mantra in modern life
Individuals who incorporate mantra practices can better manage stress,
improve their concentration, and create a sense of serenity in the midst of life's
responsibilities. Also, consistent mantra practice can result in profound inner
transformation and resilience in the context of daily hardships.
Ganapati Atharvashirsha
Lord Ganesha, often revered as the remover of obstacles, represents the
energy that enables individuals to break free from inertia (tamasicguna) and move
towards dynamic progress. The energy of Lord Ganesha is essential for initiating
change and overcoming the stagnation that can hinder personal and spiritual
growth. This transformative power makes Ganesha an integral deity in various
spiritual practices.

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TRANSFORMATIVE POWER OF MANTRAS

gakāraḥ pūrvarūpam | akāro madhyarūpam | anusvāraścāntyarūpam |

binduruttararūpam | nādassaṃdhānam | sagṃā sandhiḥ ||8||
Saraswati Vandana
Goddess Saraswati represents the energy of knowledge, wisdom, and artistic
expression. She embodies the intellectual and creative faculties that enable
individuals to pursue learning and artistic endeavors. Goddess Saraswati's
connection is to the right brain, which governs artistic perspective and abstract
understanding. Maa Saraswati is often depicted with a veena (a musical
instrument), symbolizing the harmony and rhythm inherent in the universe and
within our own lives. Chanting the Saraswati Vandana connects us with
Saraswati's energy — the energy of knowledge and artistic capacity. The verse
illustrates the invocation of Saraswati's blessings for wisdom and creativity.
yā kundendutuṣārahāradhavalā yā śubhravastrāvṛtā yā
vīṇāvaradaṇḍamaṇḍitakarā yā śvetapadmāsanā |

yā brahmācyutaśaṃkaraprabhṛtibhirdevaḥ sadā pūjitā sā māṃ pātu

sarasvati bhagavatī niḥśeṣajāḍyāpahā ||1||
Practical application of mantra
Stress relief and concentration: Mantras are effective tools for relieving stress
and improving concentration. Incorporating mantras into daily routines can help
individuals manage modern life's challenges more effectively. The focused
repetition of mantras can quieten the mind, making it easier to concentrate and stay
present.
Enhancing mental health and well-being: Mantras positively impact mental
and emotional well-being. Dr. Bhavanani highlights that integrating mantra
practice into daily life can lead to significant improvements in mental health and a
deeper connection with one's inner self. By removing mental blocks and fostering a
sense of connectivity, mantras can promote a holistic sense of wellness.
“When we work with mantras, we work on the development of the human part of our
consciousness which is able to rise above reactivity and start to deal with responsiveness.”

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TRANSFORMATIVE POWER OF MANTRAS

How to incorporate mantras into daily life

Mantras have immense potential to transform lives. By exploring various
mantras, understanding their intellectual background, and incorporating them into
daily life, individuals can achieve stress relief, improved concentration, and
spiritual growth. Everyone may experiment with mantras and discover their
profound benefits.
The power of choice: When we work with mantras, we work on developing
the human part of our consciousness, enabling us to rise above reactivity and foster
responsiveness. This journey through various states of being — from subhuman to
human and human to humane, and ultimately to divinity — illustrates the
transformative potential of mantra practice.
“The power of choice is the superpower of being human.”
Chakras and Beejamantras
Each Chakra, or energy center in the body has its own Beeja mantra. These
seed sounds, such as लँ for Muladhara and ॐ for Sahasrara, act like passwords to
connect with the energy of the chakras. By chanting these Beeja mantras, individuals
can unlock and balance the energy within their bodies. The seven chakras and their
Beejamantras are as follows:
Muladhar Chakra: लँ
Swadhisthan Chakra: वँ
Manipur Chakra: रँ
Anahat Chakra: यँ
Vishuddhi Chakra: हँ
Aagya Chakra: आँ
Sahasrara Chakra: ॐ
Importance of intent and pronunciation
Although correct pronunciation is important, the intent behind the chanting is
even more crucial. The power of intent, or Sankalpa, is the inner resolve to connect

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TRANSFORMATIVE POWER OF MANTRAS

with the universal energy represented by the mantra. This pure intent can amplify
the effects of the mantra, leading to a more profound spiritual experience.
Mantras are powerful tools for mind and spirit, offering pathways to stress
relief, concentration and spiritual growth. By understanding their context,
meanings, and the importance of intent, individuals can harness the transformative
potential of mantras. As Dr. Bhavanani eloquently puts it, focused minds are
potent tools, and mantras help us explore and transcend the boundaries of our
consciousness. Through dedicated practice, one can experience the profound
benefits that mantras offer, empowering themselves for a better quality of life.
Important Points to remember for Mantra Sadhana from Dr Sir's teachings:
In Mantra Sadhana, one needs to understand the following:
1. The context of Mantra:Recognize the cultural, spiritual, and
historical background of the mantra to fully appreciate its
significance.
2. What is the word that is existing: Identify the exact words or sounds
of the mantra as traditionally used.
3. Understand the meaning of the word: Comprehend the literal and
symbolic meanings of the words in the mantra.
4. Chant as close to the mantra as possible within your vocal apparatus:
Aim to pronounce the mantra accurately, within the limits of your
vocal capabilities.
5. Importantly, the power of intent should be there: Ensure your
chanting is driven by a sincere and focused intention to connect with
the mantra's energy.
References
Prakash, R. (2020, October 1). Mental health and management for Vedic technique. ,
2(4), 231-233. https://doi.org/10.33545/27068919.2020.v2.i4d.362
Tseng, AA. (2022, January 1). Scientific Evidence of Health Benefits by Practicing
Mantra Meditation: Narrative Review. Medknow, 15(2), 89-
89.https://doi.org/10.4103/ijoy.ijoy_53_22

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 BANDHAS AND THEIR APPLICATIONS
Yogasadhaka OVIDIU CIPRIAN PONORAN
Founder of Stillness Does, Romania

Bandhas are strong neuromuscular and energetic locks used to block and
compress the energy in a particular area in order to work with it. At the physical and
physiological level, the bandhas are protective safeguards against the negative
impact that can occur due to increased intra-thoracic and intra-abdominal pressure
during Pranayamas with prolonged Kumbhaka. At the energetic level, the bandhas
are the means to safely open the three psychic knots along the Sushumna Nadi, the
Tri Granthis, namely Brahma Granthi, Vishnu Granthi, and Rudra / Mahadeva
Granthi.
Jalandhara Bandha, the conscious throat lock, is bringing the chin into the
jugular notch to block the Prana Vayu from escaping upwards and outwards. Prana
Vayu is primarily located in the heart region and it takes care of the function of
respiration and heart activity. This energy naturally wants to go up and escape out.
Mula Bandha, the conscious root lock, is contracting and slightly pulling up
the perineal musculature in order to prevent Apana Vayu from escaping
downwards and outwards. Apana Vayu is the energy primarily active in the
intestinal and pelvic area and it governs the elimination processes. This energy is
constantly going down and out.
Uddiyana Bandha, the conscious navel area lock, is pulling the abdomen
backwards, inwards, and upwards to channelize Samana Vayu into Sushumna.
Samana Vayu is the energy primarily active at the navel area that is taking care of the
digestion, absorption, assimilation, and other metabolic processes.
In Bandha Trayam, the triple breath restraint, all three bandhas are applied
simultaneously which brings Apana and Prana into Samana then directs it into
Sushumna. This forces the aroused Kundalini to pierce through the Tri Granthis, the
psychic knots, the circuit breakers that protect the ignorant and unready
practitioner from arousing the Kundalini accidentally and blowing his or her
nervous system. Bandha Trayam should be attempted only after mastering each
bandha separately.
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BANDHAS AND THEIR APPLICATIONS

Bandhas are used in Oli or Shakti Mudras, like Vajroli Mudra Part I and Part
II, to arouse, transport or transmute the Kundalini Shakti which is lying dormant in
the Kanda. The bandhas are an important safety measure when performing
Pranayamas with prolonged Kumbhaka, taking off the pressure from the thoracic
and abdominal internal organs. Bhanda Trayam is used with Ujjayi Pranayama,
Surya Bhedana Pranayama, and Chandra Bhedana Pranayama, advanced
practices in which we breathe against the bandhas. These Pranayamas are part of
the Uttanas, the higher Shakti Pranayamas group, and are useful in arousal of the
dormant Kundalini Shakti.
To experience the total effect of the Bandhas, we should practise them in
Vajrasana. This sitting posture allows the practitioner to keep an erect spine, it
enables a much freer movement of the respiratory diaphragm (thus enhancing lung
capacity and the capacity to move the breath efficiently), and it comes with the
added benefit of an excellent peripheral blood flow. When we attain a high level of
proficiency doing Pranayama in Vajrasana, we can attempt Pranayama in a crossed-
legged position, as long as we keep the spine erect.
Jalandhara Bandha: The Throat Lock
'Jala' means water. Jalandhara means water lock. In this context, the water
refers to all the fluids that are moving through the throat, i.e. arteries bringing blood
to the head and the veins bringing it down to heart. With Jalandhara Bandha we
perform a conscious lock at the throat area after inhalation, blocking the Prana Vayu
from escaping upwards and out. We create this dam for the energy by bringing the
chin forward, then backwards and down into the jugular notch. First, we get a grip
and then we lock. A good preparation for Jalandhara Bhanda is Mayuri Mudra, the
gesture of the peacock, performed by moving the chin horizontally forward and
backward (front, diagonally right, diagonally left).
Technique:
● Sit in Vajrasana.
● Inhale slowly and deeply.

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BANDHAS AND THEIR APPLICATIONS

● At the peak of the inhalation:

○ Do Aprakasha Mudra, the swallowing gesture.
○ Push the chin forward in Mayuri Mudra, then drop it
backwards and down into the jugular notch.
● Hold the breath in for a comfortable length.
● Slowly release the bandha then exhale.
● Repeat for a total of 3-9 counts.
Benefits:
● This Bandha allows Kundalini Shakti to safely pierce through the
Rudra / Mahadeva Granthi, the psychic knot located at the throat
(Vishuddha) or at the forehead (Ajna).
● Regulates the flow of blood to the cephalic region of the head,
accelerating blood drainage from the vital organs of the head and the
neck. Using this bandha we are impeding, to some extent, the venous
drainage from the brain (we cannot influence arteries that much
because they are thick blood vessels). The enhanced venous
drainage, from the head and neck area, corrects tension problems of
the face, nasal passages, throat and neck area.
● Swamiji said Jalandhara Bandha helps to clean the cobwebs of faulty
thinking, it declutters our thought process.
Mula Bandha: The Root Lock
'Moola' or 'Mula' means root. With Mula Bandha we perform a conscious lock
at the pelvis area, blocking the Apana Vayu from escaping downwards and out
through the anus, urethra, and reproductive openings. We engage this bandha by
contracting the entire pelvic floor musculature which naturally brings a slight lift of
the perineal body. This Bandha can be applied during all the four phases of
Pranayama: Puraka (inhalation), Kumbhaka (held in), Rechaka (exhalation),
Shunyaka (held out). A good preparation for Mula Bandha is Ashwini Mudra, the
repeated action of contracting and relaxing the anal sphincters. This preparatory
movement brings awareness to the pelvic area and it is a 'God sent' practice for
decongesting the whole pelvic region. This effect is increased when performing
Ashwini Mudra in an inverted posture like Viparita Karani or Sarvangasana.
(to be concluded in the next issue...)
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DHIVYA PRIYA BHAVANANI, Deputy Director,
Yoganjali Natyalayam, Pondicherry.

GITANANDA NADA YOGA RESIDENTIAL PROGRAM

Post the International Day of Yoga 2024 celebrations, everything at ICYER,
Ananda Ashram has been going on in full swing. The third Gitananda Nada Yoga
Residential Program was held from July 18th to August 1st, 2024 at ICYER, South
India. This intensive in-person training program was conducted with the
auspicious blessings from the Guru Parampara, Param Pujya Swamiji and Yoga
teachings of this prestigious Rishiculture Ashtanga Gitananda Yoga tradition. They
included Yogacharya Bharata Bill Francis Barry (USA), Yogacharini Mandavi
Denise Therese Barry (USA), Yoga Shakti Judith Moloney (Australia), Divya Ajwani
(India), Yogacharini Mary Cecil (India), Dr Alok Dwivedi (India), Alessia Gariboldi
(Italy), MatildeMulé (Italy), Rossanadall'Armellina (Italy) and Isabella Stefania
Brun (Italy).
They were welcomed traditionally with a yoga and cultural program by
Yoganjali Natyalayam (YOGNAT) students at Sri Kambaliswamy Madam on the
special occasion of Guru Poornima 2024. The training involved daily sessions on
Hatha Yoga, Pranayama, Mantra Yoga, Carnatic Music and Bhajan singing with Dr.
Ananda, Smt Devasena and Dr.Sangeeta in the divine presence of Ammaji at
Ananda Ashram, Pondicherry. The Gitananda Nada Yoga team also visited the
Institute of Salutogenesis and Complementary Medicine at Sri Balaji Vidyapeeth for
more extensive hands-on training in music therapy and the power of sound and
voice in academic research with experts and scholars from the School of Music
Therapy, ISCM. They participated in the International Conference on “Manifesting
Wellness Through Yoga” organized by the Department of Philosophy, Pondicherry
Central University where a few of them were also guest speakers on July 26th, 2026.
The team along with Dr Sangeeta and Smt Devasena visited the Sound Garden at
Svaram Sound Experience, Auroville where they interacted with the experts and
witnessed the different sound instruments at the atelier. Along with Yogathilakam
C Shanmugam and Yogathilakam Smt LalithaShanmugam from YOGNAT, the
team spearheaded by Dr Sangeeta visited the Bhagavan Ramana Maharishi

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ASHRAM NEWS

Ashram, Mount Arunachala and Annamalaiyar (Shiva) Temple at Thiruvanamalai,

Tamil Nadu for more cultural awareness and deeper connection with mother
nature.
The Valedictory Ceremony included a diverse celebration of every person's
talent with relevance to Music which was presented to the Guru Parampara and our
Ashram Acharya, Dr Anandaji. It featured a Bhajan performance by the students
along with various song and instrumental presentations by students. Shakti Maa
Devasena Bhavanani offered a soulful traditional recital on Goddess Durga Devi
and Selvi Dhivya Priya Bhavanani invoked the Saptasvara of Carnatic Music
through Shri Tygaraja's composition. Everyone behind the success of this
residential program was cordially felicitated by Dr. Ananda, Smt Devasena, Shri
Shanmugam and Smt Lalitha. On behalf of the management and student team, we
are grateful to our Ashram Staff who worked tirelessly every day to meet the needs
and requirements of the everyone and ashram environment.
PRESTIGIOUS WORLD RECORD HONOUR
Yoganjali Natyalayam (YOGNAT), the local cultural wing of Yoga Jivana
Satsangha (International) and city centre of ICYER, Ananda Ashram was
established on March 27, 1993 in the heart of Pondicherry, South India. Being the
premier institute of Classical Rishiculture Yoga, Bharatanatyam and Carnatic Vocal
Music, it was a continuation of the Sri Kambaliswamy Fine Arts Program by
Yogamaharishi Dr Swami Gitananda Giri and Param Pujya Ammaji. Now on its
31st year of inception, it has been endlessly contributing to the society at large with
more than 20,000 students around the world. It caters to the needs of the different
age groups and local populace concerning Yoga, Classical Dance and Music with
specially tailored lessons for short-term tourists of Pondicherry.
With the motto of “Making the Ordinary, Extraordinary and the
Extraordinary, Great” closest to heart, it has achieved what everyone considered
impossible. On July 30th, 2024, the Prestigious Book of World Records awarded a
certificate of excellence to YOGNAT, Pondicherry for its exceptional contributions
to Yoga, Bharatanatyam and Carnatic Music by Worthy Wellness Foundation,
Government of India. On gracefully adding another feather to our cap at YOGNAT,
we are immensely grateful to all of the notable personalities of our YOGNAT Family

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ASHRAM NEWS

Worldwide. This wouldn't have been possible without the esteemed blessings of the
powerful Guru Parampara and our visionary founder Param Pujya Swamiji. Our
divine Director, Param Pujya Ammaji has been the primary force behind every
activity and accomplishment of the institution since 1993 and this is a humble
submission at her lotus feet.
The dynamic duo of our Chairman, Yogacharya Dr Ananda Balayogi
Bhavanani and General Secretary, Yogacharini Smt Devasena Bhavanani have been
the executory team behind all of the Yoga and cultural contributions through
sessions and events setting the benchmark for thousands around the world in this
artistic dimension of human life. Heading our Management team since the very
beginning, our General Manager, Yogathilakam C Shanmugam and Public
Relations Officer, Yogathilakam Smt Lalitha Shanmugam have been the strongest
bearers and pillars of the YOGNAT keeping it going with full devotion and
commitment always. Our Staff and Student Coordinators have tirelessly and
gracefully contributed to every effort of Yoganjali Natyalayam setting the best
example of what and how a TEAM (Together Everyone Achieves More) to the world
around. Last but not least, the young sibling duo of our Deputy Director, Selvi
Dhivya Priya Bhavanani and Junior Chairman, Master Anandraj Bhavanani have
been elegantly taking the flag forward with their sheer enthusiasm and dynamism
achieving wonders. We are grateful to the esteemed foundation for recognizing and
acknowledging the constant efforts of YOGNAT and its whole family team.
YOGIC DIET AND PRANAYAMA RESIDENTIAL COURSE
In this year's course list, the newest one that we haven't tried so far at Ananda
Ashram was the Yogic Diet and Pranayama Residential Course. With the
auspicious blessings of the Guru Parampara, ParamPujyaSwamiji and Ammaji, this
specially tailored training program was organized from August 11th to 20th, 2024.
With direction and guidance from Yogacharya Dr Ananda Balayogi Bhavanani and
Yogacharini Shakti Maa Devasena Bhavanani, Yogathilakam Anandhi and
Yogathilakam Deepika Giri skillfully organized and conducted the 9-day
residential course. The group included Daniel Plackett. Lefki Demetriou, Eleni
Demosthenous, Elena Roubina, Dora Aristidou and Vita Adomaviciute who are
long time students of Anandhi. This was the fifth ashram residential course that was

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attended by Yogasadhaka Ovidiu Ciprian Ponoran in the past two years and he has
made it a point to delve deeper into the Rishiculture teachings. We were so happy
that his son Andrei Ponoran made a second visit back to the Ashram this year. He is
an amazing young man and the dedication and discipline he shows is exemplary.
Koulia Christofi also made her second visit to the Ashram and has become an
integral part of our Yoga family.
The Course group was warmly welcomed to Pondicherry, India at Sri
Kambaliswamy Madam, Thattanchavady by Yoganjali Natyalayam's yoga and
cultural troupe. The performance included Yogasana team demonstrations,
classical music recitals and traditional dances which were well received by the
group. The main theme was to provide the students with excursions, special classes
and ashram structure to understand the role of prana in food and life. The other
objectives emphasized were herbal formulas and fresh foods for well-being, healing
and specific dosha types. The training included sessions on Hatha Yoga, Pranayama
Sadhana, Jnana Yoga Kriyas, Yoga Theory, Yogic Diet and Bhajans and AUM
Chanting. Every day also involved the students to learn and train in cooking
Activated Vegan Food as a group.
A special workshop was organized for the students with Shakti Maa
Devasena Bhavanani on Bharatanatyam which was very much enjoyed and led to
the students performing a Bhajan Dance during their felicitation ceremony. Visits to
Auroville, Sri Bhagavan Ramana Maharishi Ashram, Kothapatnam and Motumala
were planned for better cultural awareness and acknowledgment of the diversity
around South India. This course was indeed a very special and successful one due to
the combined efforts of the mentors, students and ashram staff.

We as individual entities in the universe, are like a small

piece of a large mirror. All the pieces reflect light, yet each has
its own entity. Each drop of water is part of the rainbow, yet
each one has its own rainbow within it.
- Yogacharya Dr. Anandaji

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