Mana Yoga Discovering Your Yoga Nature

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 Copyright © 2021 Denby Sheather.

Interior graphics/art credit: Manuela Tommasone

Interior photography: Stephen Murray and Jacqueline Andronicus
Photograph of Gillian Garland from ‘Yoga in Pictures’ by Roma Blair (1963): courtesy of her niece,
Margo Robertson.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or
mechanical, including photocopying, recording, taping or by any information storage retrieval system
without the written permission of the author except in the case of brief quotations embodied in critical
articles and reviews.

Balboa Press
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Because of the dynamic nature of the Internet, any web addresses or links contained in this book may
have changed since publication and may no longer be valid. The views expressed in this work are solely
those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby
disclaims any responsibility for them.

The author of this book does not dispense medical advice or prescribe the use of any technique as a form
of treatment for physical, emotional, or medical problems without the advice of a physician, either
directly or indirectly. The intent of the author is only to offer information of a general nature to help you
in your quest for emotional and spiritual well-being. In the event you use any of the information in this
book for yourself, which is your constitutional right, the author and the publisher assume no
responsibility for your actions.

ISBN: 978-1-5043-1645-3 (sc)

ISBN: 978-1-5043-1646-0 (e)

Balboa Press rev. date: 9/30/2021

 Contents

Preface
Foreword
Dedication
Introduction
My Journey
The Lineage of Japanese Yoga
The Principles of Ki Yoga and Mana Yoga
The Yoga Sutras
The First Two Limbs: Yamas & Niyamas
The Gunas: The Three Principles of Nature
Creating Your Sacred Space
Breathing
Pranayama: Nadi Shodhana, Ujjayi & Viloma
Bandhas
Posture Groups: 10
Standing Poses
Backbends
Forward Bends
Seated Postures
Twists
Restorative
Inversions
Hara
Arm Balances
Surya Namaskar (Sun Salutations)
Anatomy & Subtle Anatomy
Anatomy: The Spine
Spinal Curves
Abnormal Spinal Curves
Spinal Discs
Spinal Movements
Neutral Spine
The Nervous System
Muscles
Muscle Movements
Receptors & Reflexes
Fascia
Joints, Ligaments & Tendons
Wrists, Elbows, Shoulders, Neck, Knees, Ankles & The Pelvic Girdle
The Elusive Iliopsoas
The Pelvic Floor
Stretch or Stress?
Yin & Yang Tissues
Releases & Alignment
Yin & Yang Tissues
Releases & Alignment
Subtle Anatomy:
The Five Element Theory
The Create / Destroy Cycle
 The Three Treasures: Qi, Jing & Shen
Yin / Yang
The Meridians
The Chinese Clock
Chakras & Crystals
Glands
5 Season Do-In
Earth
Elemental Invocation
Metal
Fire
Water
Wood
The Seasonal Sequences
Practice Prayer
Earth Sequence
Metal Sequence
Fire Sequence
Water Sequence
Wood Sequence
Stillness Postures
Mana Meditations
Four Chambered Heart Meditation
Spinal Meditation
Seasonal Yoga Nidra
Full Moon Meditation
Testimonials
Sat Nam
Glossary
References
 I respectfully acknowledge the rightful
indigenous owners and traditional elders of
Country of both the Guringai and
Darkinjung tribes and bow to all custodians,
past, present and future upon whose land I
live, work and write.

I acknowledge that this land was stolen and

that sovereignty has never been ceded.

I recognise the loss of land, children, health

and kin and the erosion of language, culture
and lore that the Original Peoples have
suffered at the hands of European
colonisation.

Australia can only become a mature and

conscious nation when the truth about the
past is disclosed when the present is resolved
and when the future is united through mutual
respect, forgiveness and love.
~
 Preface

By Katerina Cosgrove
I came to Denby Sheather’s book as a writer and reader, not as a current
practitioner of yoga. If any teacher can bring me back on the path to regular
yoga practice, it is her. Denby’s inimitable style of relating to her students as
fully-realised humans, shines in each carefully placed word.
This is a powerful yet gentle book, resplendent with Denby’s intimate and at
times humorous and irreverent voice. Synthesising the traditions of Ki yoga,
Ayurveda and Chinese Medicine, it is both rigorously academic and
disarmingly personal; full of depth and simplicity. She is not preaching from
on high but entering into a journey with her readers. She elucidates her
wisdom and knowledge, gained from years of life experience, but also lets them
in to her own flaws and challenges, her beautifully cracked vessel of light.

Above all, this is a profoundly spiritual book. For me, it really isn’t about yoga
or the other disciplines, at its heart. On close reading, it makes its way through
Zen’s ‘gateless gate’ and acknowledges the many different paths that lead to one
universal truth: compassion for all beings and an absolute openness to the
present moment.

Anyone, from any spiritual or cultural tradition, can benefit from studying this
book. At its core is the purest intention – that of love.

Katerina Cosgrove
Awarded author of two novels and one novella, including ‘Bone Ash Sky’
(Hardie Grant 2013)
 Foreword

By Simon Borg-Olivier
There are many ways that people come to yoga.
Some are advised by their doctor, some are introduced by a friend, some fall
into it by accident and others answer a deep yearning inside that calls them
towards self discovery, better health and happiness.
It really doesn’t matter how you start or which style you prefer: when yoga
speaks to your heart, it is the inner process, the journey that you embark upon
once you have arrived and how you choose to weave it throughout your life,
that defines yoga for you.
I know that it was originally injury that brought Denby to the mat; but I
believe it is destiny that keeps her there.
I have known Denby since she began teaching over two decades ago and have
witnessed and admired her development as a yogini, a single mother running a
business, a respected leader within her community and as a gifted practitioner.
She has an intuitive and potent affinity with energy and an inner knowing of
what she is here to do; a belief that drives her with courage and passion, yet
one that is also tempered and woven with love, gratitude and patience. She has
grown in body, mind and heart, through personal experience and challenge
and both consciously and unconsciously, opened the door of healing to many.
She also has a wise, gentle and humorous spirit that she openly and equally
shares with her students and colleagues, qualities that endear her to us all and
help spark and define our own authenticity and voice. Above all she is a
humble warrior and willing to look at and learn from the shadows; attributes
she now shares generously in this, her first wonderfully inspiring book. It is a
book for living yoga, not just practicing it.
Within these pages, Denby pioneers a unique blend of traditional Indian yoga
asana with the subtleties of Eastern Medicine, revealing the healing power of
nature and the dance between the seasons, the five elements and universal
energetic principles. By revealing this exciting new way of defining and
refining our human nature, she shows how simple it is to locate and rebalance
all levels of being that keep us in step with ourselves, each other and ultimately,
with our planet.

The information and images included are thorough, concise and presented in
an easy-to-read and understand format. It engages the reader not just
intellectually, but visually and spiritually and as well as being beautifully
designed, it explains a precise and holistic practice with many layers to its
intention and application.

I have always been impressed with her enthusiasm and willingness to keep
honing her craft, adding to her knowledge base, sharing her insights and
endeavouring to make and strengthen bonds across the wider yoga family.
Denby is all about awareness, connections and breaking free of boundaries and
so it is in this spirit that I encourage you to read, absorb and apply the myriad
of, not just yogic and practical wisdoms, but the scatterings of personal gems
and heartfelt poetic musings that she offers in ‘Mana Yoga’. Let yourself be
moved.

This book is a valuable text for student trainees and seasoned yogis from all
traditions alike and a valid addition to any yoga library.

Namaste,
Simon Borg-Olivier

MSc BAppSc (Physiotherapy)

Course Coordinator/Lecturer
Masters of Wellness Degree RMIT University
Director Yoga Synergy PL
 Dedication

To one of the special ones

This book is dedicated to my late aunt, the beautiful Gillian Garland; an
original Roma Blair devotee and ‘sister’, yoga student, gifted teacher trainer
and a mother to two beautiful children. Gilly passed when I was two, yet her
peaceful presence has always been with me, inspiring the yogi within to rise
and awakening magical familial gifts as I have grown from maiden to mother
myself. She held space naturally and easily, humbly touching the hearts of
everyone she met and leaving them feeling happier and lighter for the
connection.
Gillian Garland was definitely one of the special ones.
 Introduction

Yoga touches each one of us differently.

Depending on circumstance, we each identify with it in our own unique way,
whether it is through the more obvious routes on the mat such as asana,
chanting and meditation or through subtle channels like charity, welfare and
community work when taking it practically, out into our worlds. It really
doesn’t matter how you express your yogic nature because there is no right or
wrong; as long as you are aware, present and searching for connection to your
spirit and causing no harm to yourself and other beings along the way –
including the planet – then you are practicing yoga. The desire to evolve,
explore and contribute to making the world a better place for life in all its
forms, is yoga.

The desire to live a more harmonious life with minimal negative impact on
others, is yoga. Treading lightly and breathing deeply, is yoga. Looking after
our bodies, minds, hearts and souls, wanting to be healthier on all levels and
moving with conscious presence, is yoga. Cultivating patience, acceptance,
respect and selflessness, is yoga.

Over time we begin to realise we are yoga.

As we learn to live in harmony within ourselves, we connect with our innate

nature and desire for universal community, love and happiness, ultimately
bringing us closer to a state of deep happiness and acceptance – ‘samadhi’,
‘nirvana’ or ‘buddha nature’ as it is so often called. In western terms you might
like to equate it with ‘the secret to life’ and over generations – civilisations in
fact – people have certainly obsessed about attaining it.
The irony of course is that we already ARE immortal, sovereign beings – we are
BORN as such – and that everything we need, already lives, breathes and stirs
within us.
The meaning of life is actually ridiculously simple, as outlined and advocated
through yoga philosophy. When you remember that you are the love that you
seek and trust in the universe to support you; all you deserve and desire, begins
to manifest.
Whatever your beliefs or past life baggage, the philosophy and teachings of
yoga are the same: there is NO separation and we are all ONE.

There is a beautiful Hindu myth that encapsulates the spirit of this book. I’d
like to share my own variation of it with you here. Every time I read it, my
heart smiles. Please note, I have used the word ‘Goddess’ instead of the original
‘God’, but as yoga is non-religious and non-denominational – and I am
employing creative license – you may prefer Krishna, Jesus, The Divine Mother
(Maa), Allah, Gaia or Creator Source. Basically, insert whatever or whomever
speaks to your soul.
Apparently, the Goddess was getting tired of everyone always asking for things.
“I want a new car!”
“I want a better house!”
“I need a new wardrobe, a new dress!”

She tried to escape this continual barrage by hiding away from the world and
not answering her calls; to no avail. The humans keep finding Her, their
incessant prayers clogging up the ethers and adding weight to Her already
saddened heart.

Exasperated – but in a devout and gentle manner as one would assume from
such an esteemed deity – she decides to gather up all the other gods and
goddesses to seek their counsel. It’s an eclectic and vibrant gathering as you
would expect when multi-dimensional beings convene. There is lots of laughter
and singing, inspirational music and the odd trumpeting and barking from
various unidentified creatures in the background. It’s your standard celestial
coven with all the usual suspects.

Shiva, the Divine Masculine, speaks first. “Hide behind the moon, they’ll never
reach into space!”

But, the Goddess says, “No, I don’t think that’s such a good spot. They’ve already
landed there.”

Vishnu says, “Hide at the bottom of the ocean, they’ll never make it all the way
down there!”
The Goddess says, “No, I don’t think that’s a good spot either.”

Then. Sarasvati laughs out loud and suggests, “Why don’t you hide in their
HEARTS! They’ll NEVER think to look for you in there!”

The Goddess smiled wryly and then did just that!

I love this story for its obvious simplicity and truth. We make life so much
harder than it need be by perpetually searching for something that is already
ours. ALL that we need is already inside our own hearts. All is waiting within us
if we just have the courage to soften, seek and surrender.

It’s really that simple.

So welcome fellow traveller, to your yogic journey. You don’t need any luck, or even
any lycra!

All you need is LOVE.