Patanjali Yoga Sutra 3.3
TADEVᾹRTHA MᾹTRA NIRBHᾹSAṂ SVARŪPA ŚŪNYAM IVA SAMᾹDHIH
Sit upright with minimal effort. Open hearted. Open minded. Tap into your breath, not rushing it, not forcing it, just slow it down and see if you can take your attention from having to breathe to the act of being breathed. The act of letting the air enter you and leave you and it will find its own natural flow in and out. Cleansing breath; hold at the top expend into the lung space, part your lips and exhale. 2 more. Relax into the breath. After concentration is developed you are able to concentrate without losing concentration. That is meditation. But we go back and forth. When you’re able to keep the concentration it is meditation. then there’s samadhi. whatever you’re focusing on you see from the observer. whatever you are focusing on disappears and the observer is left. this is a high level of meditation where unity takes place. its always there but we don’t realize it is there because we don’t identify with it. if we cultivate a taste of Samadhi then concentration and focus on that turns into a joyful ffeeling and the joyful feeling turns into bliss and you dissolve into the bliss and you begin to identify more with that as your natural state than the temporary dramas in outer life. Then that streams through your life as an expression of your true nature.
Chant 3 OM”S and dissolve into the OM’s. Rather than the feeling of chanting out the Oms, relax into the Om’s. Samadhi is a relaxed OM~
Get a sense there’s no identification with the outer world or the inner world. If you stayed in the space in between, you dissolve. That’s the beginning stage of Samadhi. Nithyanda calls it the no return zone. Once you’ve tasted it you’ll never identify with the limited or suffering person you thought you were. Once you have the experience of being dissolved you never fully come back to the limited self. We don’t have that experience because we identify with the outer world and because we don’t filter it with who we really are and we get bombarded. We don’t identify with who we really are to express in the world in a way that’s useful and we get frustrated. So with meditation and samadhi we dip into who we really are to express in the world in an appropriate way. We usually identify with others through their filter and we lose ours and it becomes a jumbled mess. Yoga and meditation unjumble the mess and take us to Samadhi.
When the mind is absorbed in focus with no sense of I left, illumination shines forth devoid of form.
tad = that
eva = the same
artha = object, place, point
matra = only, alone
nirbhasam = shines forth, appears
svarupa = own form, own nature (sva = own; rupe = form, nature)
shunyam = devoid of, empty
iva = as if, as it were
samadhih = meditation in its higher state, deep absorption of meditation, the state of perfected concentration, absorption
This sutra indicates a sacred space that is indescribable with words.
dharana (The 6th Limb of Yoga, focus)- concentation, taming the mind
dhyana- (The 7th Limb of Yoga, meditation) the mind is tamed and goes deeper. the mind and object lose it’s name and form which is beyond the object.
samadhi –(The 8th Limb of Yoga merging with intelligent Consciousness) total absorption in the object and even the mind disappears in that space and innate intelligence streams forth into life.
Chant the Sutra
Merge with the chant. Lose all sense of the I. The observer, and the observed all become one. That’s illumination!
Short Meditation: Observer, observing, and observed
With meditation, there is still an observer, observing the observed. When the observer becomes so absorbed in the process of observing the object that there seems to be only the object, that is the beginning of samadhi. It is as if the observer, the process of observing, and the object being observed all three collapse in such a way that the only thing remaining is the object. When this deep absorption happens, meditation becomes samadhi. You’re in samadhi right now: Your own nature is samadhi. We’re not usually in it because of false identities.
Nithyananda says: You go into a high bliss when your doing exactly what your supposed to do in your body on the earth. Usually we because we are not in touch with self we don’t know how to filter life in a way that doesn’t bring stress, (overload) or we don’t know ourselves and how to express that into the world so it is accepted and becomes useful. He says to learn to do things in joy and that will drop you in samadhi.
In asana practice we line up in a pose where we’re at and merge with the experience of one level of samadhi. that may happen some in asana class but there is still lots of distraction in a yoga pose. Asana is meant to prepare us for meditation. That’s where it happens. Samadhi comes through meditation which dissolves the little III and we merge with the big I. There are different levels of Samadhi. The first is simply living in the world happy all the time. The height of samadhi is living in full absorption with Spirit.
Asana Practice: Do all or part of the practice. You can google any unfamiliar Sanskrit Yogic words, Peak Pose: Hanumanasana
Down Dog pedel, down Dog stillness – Final week of Hanumanasana as a peak pose in different variations, up the wall, upside down, on the floor and our theme for this class is Tiptoe To The Edge of Adventure
Down Dog pedel, down Dog
plank, DD There is an expression, The difference between an ordeal and an adventure is perspective.” Often times in life things feel like they are big, they’re heavy, there’s alot going on, and if you just flip your perspective somehow it seems alot more accessable, like you can handle it, you can overcome it and hopefully have fun while your doing it. That’s our intention for this class.
Plank, hold- remember it’s not an ordeal, it’s an adventure. lower from knees, cobra, down dog, pigeon fold
Down Dog, pigeon fold- Hanuman represents the divine servant and one who is always ready for adventure, never seeing things as an ordeal but rather as an adventure. In the Samadhi state we are drenched in the possibility of life ever ready for adventure. Maybe you can peel another layer preventing you from that from your practice. Hopefully whatever you build here on the mat you can take and use in everyday life. The difference between and ordeal and an adventure is your perspective, how do you approach it? When things get challenging on your mat how do you approach it? Do you meet it with clenched jaw and tight shoulders or smooth breath and relaxed face? Either way it’s indicative of how we interact with experiences off the mat in life. So when a drama comes up how do you react? Just notice and see if you can turn it into an adventure.
Down Dog, Plank- look down at the left hand and outer rotate the upper arms, come on to the finger tips of the right hand and then stretch the right hand forward, stay in plank or lower your knees and take the left leg back, then back knee to right elbow, Plank, down dog. Other side
Down Dog, Plank- look down at the right hand and outer rotate the upper arm, com onto the fingertips of the left hand and then stretch the left hand forward. stay in plank or lower your knees and take the right leg back then back knee to left elbow. Plank, down dog.
Walk the hands back to uttanasana. Hold the elbows, lean back into the heels and lift the toes. then put the toes down and lift the heels. lean back into the heels and lift the toes. put the toes down and carefully lift the heels.
Uttanasana- walk back out to down dog, jump to the front of the mat. Uttanasana, tadasana
#1 Uttanasana, right leg back lunge, use blocks on each side for front ankle and come on to the tip toes of your left foot.
Down dog left leg in the air up and back, square the heart toward the floor, swing the foot to lunge, drop the back knee, press the thigh and open the heart, swing the arms up to Anjaneyasana. lunge to uttanasana
Uttanasana- clasp behind the back. lean back and lift the toes up, lean forward and lift the heels up, again lean back and lift the toes up, lean forward and lift the heels up. Release the hands to the floor. Inhale up to tadasana
#2 Uttanasana, left leg back lunge, blocks on each side . right foot come to tip toes Down dog fly right foot up and over then square the hips toward the floor and swing the foot to lunge. drop the back knee, hands press the thigh, anjaneyasana. to lunge to Uttanasana.
Utanasana clasp the hands with the other thumb on top. lift the toes, then lift the heels, lift the toes, then lift the heels Uttanasana all parts of the feet down.
Utkatasana- hips low, heart high. look to see your toes. if you can’t see them move your hips and knees back more. arms up. lift toes, swing arms back bow forward and lift the heels. 3 more times arms up lift toes, swing arms back, bow forward and lift the heels. 2 more times.
Hold Utkatasana with the heels up. It’s an adventure, not an ordeal. Samadhi is an adventure. For one in samadhi nothing is an ordeal.
Uttanasanana- right leg up and back, bend the left knee to the chest, left heel up, bend the right knee to the right glutes then stretch the right leg back to lunge. Step the back foot in a little and straighten both legs. put hands on blocks or the floor by your front ankle. Lift the front toes. Take a few long blissful breaths. walk the hands or blocks back. take the back foot back to lunge.
Virabhadrasana 2- don’t pitch the low back in, pull the ribs in, lift the front heel.
Peaceful warrior-front heel up, lunge, front heel up, keep the heel like that or lower the heel for the transition to half moon, ardha chandrasana, step back to lunge, turn the back heel out and come up to peaceful warrior.
lung, down dog, plank, lower, cobra, down dog- blissful breaths. Jump to Uttanasana.
inhale up. Tadasana. Side two.
Utkatasana arms up, toes up, swing arms back, heels up, 3 more times last one heels stay up hands to floor or blocks. lift the right heel and bend the right knee in towards the heart. bend the left knee and tale the left heel to the left gluts. straighten the right leg and take the right heel up higher.
Step to lunge. step the back foot in some to Parsovttanasana. bow over the front leg. look up and find some length then bow over the front leg. walk the hands back and bow deeper. step the back foot to lunge and turn it to the side.
Come to Virabhadrasana 2 and lift the right heel up. keeping the right heel up peaceful warrior. Lunge, keep the heel up or flatten the foot for the transition to 1/2 moon. then lift the front heel. look down to keep focus.
Step back to lunge, back foot to the side. Inhale up to peaceful Warrior.
lunge, down dog, plank, up dog, down dog, childs pose-read sutra
down dog- 1 last variation. Stretch the left leg up and bend the left knee, roll the leg open and lean on the right hand. this will be wild thing pose but lift the left hand up and just let the left leg hover for a moment before setting it down for wild thing pose.
down dog, up dog, down dog, left leg up and swing to lunge. drop the back knee for 1/2 Hanumanasana Down Dog up dog, down dog,
down dog, right leg up and bend right knee and open the hip. look at the left hand and outer rotate the upper arm. lift the right arm and open the back knee. start to drop the foot but hover if you can. then set it down into wild thing. It’s on an ordeal, it’s an adventure if you stay in samadhi. right leg up and swing to lunge, drop the back knee for 1/2 Hanumanasana
down dog, up dog, down dog,
take hands wide on your mat, jump between your hands bent knees, crossed legs and sit down.
Come on to your back for core strengthening the core-front, back, sides
on back, arms overhead feet on floor knees bent. inhale head up, arms and palms up, count to 5 then pulse palms down and pulse 5x up and down.
on back put a block between the ankles. squeeze the block. stretch the legs up. lift the head and the palms up. hold 5 then palms down and pulse 5
3 roll on the right side, curl the chest. bottom arm stretches out, top arm up and over leg. lift the feet off the floor, flex the toes, walk the bottom fingertips upbehindyou. come down and go to belly. we’re working around the core. the core is circumferential.
take the block out front in hands, press the block and lift the arms, head and feet. hold for 5, lower, up again and hold for 5 then lower.
come on to the right side, bottom arm stretches back, top arm reaches back over legs. lift the legs up, com on the fingertips of the back arm and walk them in.
On back, put the block between the heels the long skinny way. squeeze the block. lower almost to the floor , hold for 8 counts then back up 8 counts. release the block. knees to chest
come onto the left side. left forearm down, right arm high, right leg high.
lift the left leg, reach the top arm over the leg. spread the toes. lift the bottom leg up too.
come on belly. grab a block and hold it in front side ways. thumbs high, pinkys low. lift the block foread, push the hips into the mat, lift the head, chest and legs.
take the block to the left hand and place it on your sacrum. stretch both arms out front, then reach for the block with the right hand.
both hands on the block stretching forward. lift the legs, chest and head and stretch the block forward and legs backward. take the block in the right hand and place it on your sacrum. stretch both arms out front then reach for the block with the left hand.. both arms out front. release the block.
roll on to the right side, right forearm down, lift the left leg, the left arm up then stretch the arm over the left leg. lift the bottom leg up too.
on back no block. knees to chest. then legs straight up. inhale arms over head, exhlae, right hand pulls right knee to chest. left hand to floor. rock back and up to seated. left and right hand on the floor behind you. over the legs for a count of 5.
on back knees to chest. left knee in, right hand to floor. rock up up and hover. you can put toes on floor if needed.
rock back, knees to chest.
roll on to belly to stretch front body. come to sphinx pose and drag the heart forward. cobra, down dog, walk hands back to uttanasana. come up tadasana
Go to a wall
Hanumansasana up wall.
L pose split or handstand split
Regular Hanumanasana on the floor back toes on wall
On back again
Put a block under your sacrum and stretch the legs straight up. stay there or if you want take the hands alongside body and legs over head for Halasana. feet don’t have to touch. Stay in either one of those variations or if you roll the left shoulder under, left palm up and the right shoulder under and right palm up bend the elbows and support the low back and then extend one or both legs for salamba sarvangasana, supported shoulder stand. spread those toes. Now playing with this if your here the difference between an ordeal and an adventure your flipped upside down you’ve flipped your persective can you maybe drop your right foot up and back and your left leg up for full reclined Hanumanasana. It’s the shape you were just in but now its flipped. Now just playing take your legs into a straddle split. helicopter the legs and take the other leg down . helicopter up and split again. legs straight up, take block out from sacrum and slowly lower vertebrae by vertebra like your spine is a runway rolling out.
Knees to chest. good breath in, long breath out. inhale as deeply as you can, sigh it out.
shift your hips to the right, cross your right knee over your left knee drop both knees over to the left. We’re realigning the spine after the inversion with garudasana twist. anytime you invert it’s good to realign the spine with a happy baby, a fish pose, a twist.
Other side. Shift your hips to the left, cross yur left knee over your right and drop both knees to the right.
Back to center, knees to chest, happy baby and roll around, release everything down for savasana. take a shape you can really really rest in. take a full breath in, fill the lungs and hold. take just a sip more and hold. let it go with a sigh and take rest.
It’s easy to go into samadhi after a good yoga practice. you know you are in samadhi when nothing sticks out. it’s a dissolving int bliss and in that bliss you lose yourself and become immersed in the Light. Samadhi is always there. You just have to identify with it. Its the gift you were born with. Just dissolve into 100 per cent who you are. Your own true nature is Samadhi.
Maybe you’re not 100 per cent in Samadhi but you feel better than when you started your practice. Identify with this feeling not the other limited or blocked feeling. Identify with your own true nature which is always there.
Thank your body and mind for showing up and being strong enough and capable enough to move through and tiptoe the edge of adventure.
May we always remember the state of Samadhi is in us and we can flip our perspective from ordeal to a Hanuman adventure when things get rough.
Om, Shanti, Shanti, Shanti,
Nirgunavathi & Sri Ekan
Lake Center Yoga
phone: (407) 831-2229
more info: www.lakecenteryoga.com