Meditation Series 1, Japa Mala Mantra
(A series of 4 Videos, published February - March 2019)
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Video 1 Introduction and The Mantra 'OM' -
Video 2 Practice Chanting 'OM' for Healing & Introducing the 108 Bead Mala -
Further practice of chanting 'OM', locating vibrations in different parts of the body for relaxation and healing. Introduction to use of the 108 bead Mala, its tradition and its symbolic and practical elements. Examples of different 108 bead Malas and their uses.
Video 3 How to Use the Mala, Variations of the Japa & Flipping the Mala -
Practical demonstration of how to use the 108 bead Mala, including traditional Flipping of the Mala. Practice of different Japa variations - Loud, Whispering, Silent and varying the pace of chanting to suit beginner, intermediate and advanced meditation.
Video 4 Japa Mala Mantra Practice, Integrating the Visual 'OM', Setting & Using a Guiding Intention -
Further practice of Japa Mala Mantra Meditation. Demonstration of how to incorporate Visualisation of the written 'OM' and integration of a Guiding Intention into the Japa Mala Mantra Practice.
Four yoga videos may be viewed below:
(1) Surya Namaskar: Salute to the Sun
(2) Kapothasan: Pigeon Posture Variations
(3) Upavistha Konasana: Spread Leg Posture Variations
(4) Meditation Cross-legged Asana: Sukhasana (Easy Pose), Siddhasana (Adept's Pose),Guptasana (Hidden Pose), Ardha Padmasana(Half Lotus) andPadmasana (Lotus)
videos show how to move safely and mindfully into, out of and hold the
asana. As practice becomes more advanced, postures should be held
longer from 3 to 10 deep full yoga breaths.
You will need Flash Player to view the videos or view them on my YouTube Channel,
(1) Surya Namaskar (Salute to the Sun Vinyasa)
The most traditional of yoga dynamic sequences or vinyasa, comprising
of 12 distinct asana performed in a flowing sequence which is repeated
to balance the two sides of the body. The asana are performed mindfully
with co-ordination of deep, slow rhythmical full yoga breathing.
Traditionally the sequence is performed slowly, holding each posture for
a deep breath before moving on to the next one. It is a moving
meditation, as well as a complete mini-fitness regime which is
recommended to be done with the rising of the sun to invigorate,
strenghen and relax the mind and body, in preparation for facing the
day ahead with confidence, strength and clarity. Salute to the Sun
should always be practised at an open window, or if
weather and environment permits outside in the fresh air, on the beach
on the grass or somewhere in nature to heighten the connection to
nature's energy, for envigoration of the mind and the body!
with all yoga practices, beginners should start slowly and work without
straining. Some of the asana within the sequence can be done with
gentler variations (these are not shown in this video) for those who are
less fit, who may have injuries or medical issues and for pregnancy.
If any of these conditions apply to you, the advice of your expert yoga
teacher and attendance at yoga classes is advised before attempting to
practice on your own.
Come and join a yoga class with me to learn how to practise Salute to the Sun.
(2) Upavistha Konasana & Variations:
Upavitha Konasana is especially helpful for firming the legs and
stretching the hamstrings and inner thighs, as well as limbering and
loosening the hip joints. Working with an elongated spine will ensure
the vertebrae are protected and lengthened and spinal elasticity will be
increased, especially in the lumbar region. In women the ovaries are
massaged which helps to regulate menstrual flow and hormonal health and
Two variations to the asana, an intense side stretch and intense forward bend are included in this video.
level of experience and flexibility you have, work the posture
mindfully and using your breath. When moving forward into the posture,
exhale deeply; when releasing the posture and coming out of it, inhale
deeply. When working on holding the posture, breathe in and out slowly
and deeply - do not hold your breath. Use the outbreath to soften more
deeply into the posture, and the inbreath to release and relax the
posture. Never work to the point of straining or pain and be aware of
how the posture affects you mentally as well as its physical effects.
If you are a beginner or pregnant, seek the guidance of your expert yoga teacher for doing easier, gentler variations.
Why not book a place at one of my yoga classes!
(3) Kapotasana - Pigeon Posture
Pigeon posture is well reknowned for being a good stretch for the outer thigh and sciatic nerve so is helpful to maintain sciatic nerve health and helps relieve sciatica if you have it. Remember as with all yoga asana, work mindfully and with the breath, exhaling as you move into the posture more deeply and inhaling to move out of or release the posture. While holding the posture, breathe deeply and slowly in and out as you bring your attention to the areas of your body being worked and be aware of mental stillness and releasing negative emotions on the out breath. Never work to the point of strain or pain. Movement in and out of the posture should be slow and controlled to prevent injury from twisting or jarring the joints.
Other benefits of Kapothasana are that elasticity in the muscles and tendons of the hips, thighs and knees is developed. Helps to prevent arthritis and rheumatism in these areas. It also helps to trim the waist and reduce abdominal fat and trims the legs and hips. Flexibility of the joints in the legs is developed.
Gentle variations should be attempted first, especially if you have any knee or hip problems - seek the advice of your expert yoga teacher to show you how to modify the posture to suit your level of fitness and experience. Join a yoga class with me to find out more!
(4) Meditation Cross-legged Asana
Five cross legged meditation postures are shown
in this video, moving from Easy (Sukhasana) through to the most
physically challenging, Lotus (Padmasana). For beginners, start your
meditation in the easiest most comfortable posture and when more
flexible and able to sit for longer periods, advance through the other
postures. All meditation postures should maintain a straight
spine, with core active, by tucking the bottom and tummy towards the
spine. Shoulders should roll back and down, chin parallel to the
ground. The traditional meditation mudra with the thumb and index
finger touching to create a circle and the other 3 fingers lightly
curled upwards, creates balance and channels energy from the ground up
and around the body towards the head.
seated meditation postures in this video are traditionally recommened
as they create a strong steady triangular base, anchored to the earth
and with the apex at the head, channelling energy from the earth to the
head and brain, to allow for more deeper and successful meditation.
These postures encourage you to remain awake so that a deep meditation
state is possible, rather than the passive sleep inducing lying down
Note, if you have knee problems and find sitting cross legged too uncomfortable, take up a comfortable sitting
position with your back against a wall and legs outstretched or seated
on an upright chair.
You can meditate with
your eyes lightly closed and your focus inwards towards the centre of
your forehead or you can meditate with open-eyes, for more advanced
practice. Closing of the eyes encourages the switching off of the
senses and an inwards focus. Steady the body, steady the mind and
deepen the breath. Focus on one point, either the breath, a mantra or a
visual image. Progress from short meditations of around 5 minutes to
longer periods up to an hour. Meditate regularly to release stress,
clarify the mind and open the heart. Your life will be greatly
Have a look at my timetable for the dates of my next meditation term and the program.