Hatha Yoga Practice for the 9 Rasas

“Rasas are the essences of our emotions that exist in both body and mind. The Indian tradition recognizes the 9 Rasas as representing our most important and basics emotions: Love, Joy, Wonder, Courage, Calmness, Anger, Sadness, Fear and Disgust.”

In Yogic philosophy  “our moods and emotions are continually effected by the play of elements, senses, food and vital energy in our body.

In traditional Rasa Sadhana we temporarily promise ourselves or fast temporarily abstain from an emotion in thought, word or deed to better understand and master the Rasa

In this Hatha Rasa Sadhana we will address the Rasas by bringing awareness to emotion by focusing on them with a series of asanas,

CHECK IN
State your name one word how you are feeling

MANDALA MUDRA - OPENING
"In the circle of wholeness of my true being, I experience my essence as freedom and unity"


SAVANASANA - BODY SCAN
Body Awareness: Body Scan from feet to crown and then breath and heartbeat experiencing the 9 rasas. Adapted from a Chopra Center Gratitude Meditation I have used for Thanksgiving.

FEET AND TOES
Bring awareness to the feet, the toes. What emotion or emotion present here in the feet and toes.. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the feet and toes. Bring Awareness to the Toes and feet that wiggle, transport you, walk, run, dangle, dance, kick, fold, leap and point.

HANDS
Bring  awareness to the hands. What emotion or emotion present here in the hands. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the hands. Bring Awareness to Hands that hold and touch, and caress, and open and close, and applaud, and squeeze, the arms and shoulders that carry and hug and lift and stretch.

LIPS AND MOUTH
Bring awareness to the lips and mouth. What emotion or emotion present here in the lips and mouth. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the lips and mouth. Bring awareness to Lips and mouth that tastes and savors and nourishes, kisses and speaks, that whispers, and sings.

EARS
Bring awareness to the ears, What emotion or emotion present here ears. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the ears. Bring awareness to
Ears that beam in sound, music, laughter, the voices of those you love, the silence, the beautiful sounds of life.

NOSE
Bring awareness to the nose, What emotion or emotion present here in the nose. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the nose.
The Nose that smells the ocean breeze, the aroma of sweet perfume, the flowers, the trees, newly cut grass, the wafting smells that come from the kitchen, like a turkey baking or cranberries on the stove.

EYES
Bring awareness to the eyes. What emotion or emotion present here in the eyes. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the eyes. Bring awareness toEyes that see colors, faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the stars, yourself in the mirror.

BREATH
Bring your awareness to the breath, inhale and exhale and the fact that each of these breaths gives your life. What emotion or emotion present here in the breath. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust in the breath.

HEARTBEAT
Be aware of the heart beating.  The pulsing. What emotion or emotion present here in the heartbeat. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the heart beat. Notice any love and compassion present in the heart.


BREATHWORK - 3 PART Breath in Smiling Heart Pose


HATHA PRACTICE
SADNESS (KARUNA) – VARIATIONS OF CHILD’S POSE

Child’s Pose Walk Arms to Right
Child’s Pose Walk Arms to Left
Moving Hare Pose - Shashankasana
Only that which is never changing is true, and, in maya, everything is continuously changing."
- The fact that nothing last forever is a source of much sadness/suffering
- Karuna also means compassion
- Personal bad luck or something disatrous happening to one's loved ones are the most common causes of sadness
- Ruled by water element and we see this with our tears
- Karuna sadhana means to convert self centered emotion of Sadness to compassion for others
"To directly counter any Sadness, we must first understand that Sadness may come but goes just as well."
Dominant Element: Water
Dominant Kosha: Ego
Key to Mastering: Kindly embrace both truth and ignorance

POSTURE FOR THE LOVE  RASA (SHRINGARA) – VARIATIONS OF CAT COW

Cat/Cow
Thread the Needle Pose
"To master Shringara we must first of all realize that Beauty is everywhere and is always there to be loved." - Peter Merchand
- Shringara literally means "good taste"
- Master of Shringara is the master of the aesthetic sense the person can bring out the beauty and harmony in everything
- Rase of loves and beauty
- enjoying the company of someone
- mood we create when we concentate on creating a loving atmosphere, romance, art, culture
- dominant Kosha is Manomaya Kosha
- sub rasa are Beauty, Admiration, Aesthetic Sentiment and Devotion
- Element is water
- Key for Mastering: Love in good taste but without discrimination
"Shringara Sasdhana means that for a period of time you are ever tasteful, nice, sweet spoken, tender and loving in deed, word, and thought."

WONDER (ADBHUTA) – Modified Sun Salutation  with Dragon Pose

Dragon both sides  with many variations – Breath of Fire
Move into Monkey King
"From the dawn of civilization, human beings have tried to understand everything and are still trying. The feeling of Wonder comes when we recognize our own ignorance. When a wonderful thing happens the intellect is overwhelmed, unable to fully understand it, the mind is completely immersed in the feeling of Wonder, and the ego surrenders to it." - PM
- Brings the promise of learning
- understand that there are things we don't understand
- comes at the beginning of a spiritual journey
- mystery
- "wonder is dominanted by the fire element; the feeling will heat up the entire body." PM
- "The key to Wonder is to remain open-minded toward the miracle of life, which can be experienced in everything."-PM
- "Wonder Sadhana means to completely remain from the idea of understadning anything, to be conscious of our own ignorance....Nothing can be understood; no explanation can be taken for granted; only astonishment is suitable."

Dominant Element: Fire
Dominant Kosha: Mind
Key to MAstering: Humbly accept the mystery of normality


COURAGE (VEERYA) -  Warrior 2 and Variations
Warrior 2
Side Angle
Exalted Warrior

"Vererya or Courage is the Rasa of fearlessness, self-assurance, determination, heroism, valor, concentration and perfect control of the body and mind."
- "To become a real Verrya requires a lot of patience and training. Whether it regards real fighting, any other phsycial capability, or the mental power and balance needed in any endeavor, the required neutral patterns need to be developed step by step until they are real brain highways that can be taken without effort." PM

- "Maintaining any kind of discipline is veerya sadhana... Living perfectly as one knows how,"

Dominant Element: Water
Dominant Kosha: Vijnanamaya
Key to Mastering: Develop power and balance step by step and serve with humble confidence

FEAR  (BHAYANAKA)
Triangle
½ Moon with or Without the Wall

"Fear is caused by ignorance. When something is unknown, the mind can only imagine what it can do and if the ego is not confident enough, the mind will only imagine fearful things."
- Worries
- nervousness
- Jealousy (fear loss of someones love)
"Fear can be overcome by inner strength, Love and truth. When we see only unity in diversity, there is no Fear."
- Fear sadhana need to make distinction between planning and worrying
- Stop from repeatedly going over a plan
- "accept that no of planning can ever forsee all potential obstructions"
Dominant element: Air
Kosha: Manomaya
Key to Mastering: Seek comapny and trust while doing your duty

DISGUST (VIBHATSA) – MOVING BRIDGE and Variations

I chose this pose because:
- Bridge goes over the water element (the element of this rasa)
- Opens heart, solar plexus chakra
- Bridges to ourselves, remove bridges to places and people we should not be involved with
- Disgust or Dissatisfaction with oneself and others
- "In modern times the pressure to perform and excel is so strong that Disgust comes from easily than in times in the past." PM
- We see disgust in depression, dissatisfaction, shame
-  paying attention to Love
- Disgust Sadhana = fasting from disgusting, words, thought or actions
Element: Water
Kosha: Manomaya
Key to Mastering: Ignore it and stop negative identification, whole turning to purification

JOY (HASYA) -  Happy Baby

Do one side at a time and then both sides
"The pursest Hasya is a Joy that comes from within for no apparent reason, and is not linked to actions or events. Yogis call it ahlani shakti or "the power of Joy." Ahladini shakti may also come when we feel God or life is kind." - PM
"When life seems like hell, laughter bring us immediately back to Earth if not to heaven." - PM
"In conclusion, Joy or Humor is a very powerful tool against Sadness, Fear and Anger."
Mantra
OM NO PROBLEM, OM NO PROBLEM
"Pure Joy us endless and creates only more Joy," - PM
"The sadhana of Hasya consists of laughing without end, of fasting on Joy and Humor only... To see Humor of any situation requires a deep understanding of the illusionary nature of the universe."
Key to Mastering: Make others see the beauty of the illusion of life
Dominant Kosha: Manomayakosha
Element: Fire

ANGER (RAUDRA)- Eye of the Needle to Spinal Twist

(I can't find a photo of the twist variation)

"When expectations are not fulfilled, the ego may feel that it has been neglected or treated incorrectly; this forms the basis for Anger."
- 1st chakra anger - expectations that relate to insecurity - violent - involves fear
- 2nd chakra anger - unfulfilled sensory desires -
- 3rd chakra anger - people do not give us the respect we think we deserve
- eyes wide open with anger, causes the whole body to get tight and sense (esp. jaw and hands)
- Fire element
- anger can be a purifier
3 ways to master anger
(1) dissolve the anger the moment it arrives - analyze it and shift to an enemy rasa like Joy, Love and Wonder
(2) address the anger in a nonviolent way
(3) play a role of  being angry toward the person who is misbehaving, so s/he understands a line has been crossed  (is there a way to play a role without being emotionally accepted)

Also
- try to cool down by
a) drinking cool water
b) no sweets or fats
c) avoid pungent, sour and astrigents
d) no alcohol
e) yogurt or lemons

"Anger sadhana means to consciously set aside even good reasons for being angry,"

Element: Fire
Kosha: Ego - Vijnanamayakosha
Key for Mastering: Resist Injustice if needed, but without violence or expectation

PEACE/CALMNESS (SHANTA) - SAVASANA

"For true Calmess, body, mind, ego and intellect must be completely still."
- I consciousness and supremem consciousness become one
- The main way to induce calmness is meditation practices
- keep a balance between needs and desires
- gratitude and taking care of everything and everyone around us
- following our dharma (paying debts to our ancestors - continue the line, universe - take care/gratitude and our teachers - passing on the teachings)
- Calmness Sadhana means remaining calm at all times
- Practice calmness is speech, yogic posture, breathwork

Element: Air
Kosha: Anandamaya kosha
Key to Mastering: Meditate and pay your debts while reducing needs to a minimum



YOGA NIDRA
Rasa Balancing Yoga Nidra.
Observe the feeling tone in your mind. Does your mind feel joy,sadness, fear, disgust . . .
See if you can recognize the emotions with you

Name it using mental noting if you like. Note it two or three times depending on the strength or duration of the feeling - happiness, happiness, joy, joy, disgust, disgust

See if you can locate the emotion in your body. What physical sensations accompany it? Doing you have butterflies in your stomach or a racing pulse

Are your eyelids heavy  and shoulders draw up?

If no emotions come up then keep following the breath

Listen to the tone of your mental noting. It is harsh or tense. - Disgust, Disgust.  Make an effort to note more gently.

Another approach can be when you’ve located the emotion in your body- when you’ve located the emotion in your body-if, for example, you find that anxiety has created a knot in your stomach-check the rest of your body to see whether some other part is tensing up. Are your shoulders hunching up in reaction to original response? Consciously relax this reactive tension in your stomach, It may then begin to relax on its own.

The very act of observance can sometimes dissipate stress, because we are not buying into the emotion, we are simply watching it. We’re not struggling against the experiences but taking an interest in whatever feeling arrives and passes away

If observing your emotions starts to feel overwhelming return to following the breath. You can do this at anytime during the meditation if you need steadying.

If you are distracted by physical pain, note the emotion generated by it, A twinge or ache might be accompanied by a flash of impatience, irrigation or panic. Observe the emotion, name it and allow it to leave

Return to following your breath. After a few moments, end the meditation and open your eyes.

Release any judgment, condemnation or projection into the future, remind yourself that it’s okay to be feeling whatever it is that has come up. Try letting go of those reactions as best you can, and coming back to direct experience in the moment:


Followed by Traditional Yoga Nidra Body Rotation and Breathwork if time Permits

Yin Yoga for the 9 Rasas

“Rasas are the essences of our emotions that exist in both body and mind. The Indian tradition recognizes the 9 Rasas as representing our most important and basics emotions: Love, Joy, Wonder, Courage, Calmness, Anger, Sadness, Fear and Disgust.”

In Yogic philosophy  “our moods and emotions are continually effected by the play of elements, senses, food and vital energy in our body.

In traditional Rasa Sadhana we temporarily promise ourselves or fast temporarily abstain from an emotion in thought, word or deed to better understand and master the Rasa

In this Yin Rasa Sadhana we will address the Rasas by bringing awareness to emotion by focusing on it with a long hold.

MANDALA MUDRA - OPENING
"In the circle of wholeness of my true being, I experience my essence as freedom and unity"

SAVANASANA - BODY SCAN

Body Awareness: Body Scan from feet to crown and then breath and heartbeat experiencing the 9 rasas. Adapted from a Chopra Center Gratitude Meditation I have used for Thanksgiving.

FEET AND TOES

Bring awareness to the feet, the toes. What emotion or emotion present here in the feet and toes.. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the feet and toes. Toes and feet that wiggle, transport you, walk, run, dangle, dance, kick, fold, leap and point.

HANDS

Bring  awareness to the hands. What emotion or emotion present here in the hands. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the hands. Hands that hold and touch, and caress, and open and close, and applaud, and squeeze, the arms and shoulders that carry and hug and lift and stretch.

LIPS AND MOUTH

Bring awareness to the lips and mouth. What emotion or emotion present here in the lips and mouth. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the lips and mouth. Lips and mouth that tastes and savours and nourishes, kisses and speaks, that whispers, and sings.

EARS

Bring awareness to the ears, What emotion or emotion present here ears. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the ears.

Ears that beam in sound, music, laughter, the voices of those you love, the silence, the beautiful sounds of life.

NOSE

Bring awareness to the nose, What emotion or emotion present here in the nose. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the nose.

The Nose that smells the ocean breeze, the aroma of sweet perfume, the flowers, the trees, newly cut grass, the wafting smells that come from the kitchen, like a turkey baking or cranberries on the stove.

EYES

Bring awareness to the eyes What emotion or emotion present here in the eyes. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the eyes. Eyes that see colors, faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the stars, yourself in the mirror.

BREATH

Firstly bring your awareness to the breath, inhale and exhale and the fact that each of these breaths gives you life. What emotion or emotion present here in the breath. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust in the breath.

HEARTBEAT

Be aware of the heart beating.  The pulsing. What emotion or emotion present here in the heartbeat. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the heart beat. Notice any love and compassion present in the heart.

YIN PRACTICE

POSTURE FOR THE LOVE  RASA (SHRINGARA) - Supine Butterfly

Butterflies in the stomach, goose bumps, sweating, trembling, and palpitations of the heart are some of the best-known symptoms of being in love." - Peter Marchand

"To master Shringara we must first of all realize that Beauty is everywhere and is always there to be loved." - Peter Merchand

- Shringara literally means "good taste"
- Master of Shringara is the master of the aesthetic sense the person can bring out the beauty and harmony in everything
- Rase of loves and beauty
- enjoying the company of someone
- mood we create when we concentate on creating a loving atmosphere, romance, art, culture
- dominant Kosha is Manomaya Kosha
- sub rasa are Beauty, Admiration, Aesthetic Sentiment and Devotion
- Element is water
- Key for Mastering: Love in good taste but without discrimination

"Shringara Sasdhana means that for a period of time you are ever tasteful, nice, sweet spoken, tender and loving in deed, word, and thought."

JOY (HASYA) -  Happy Baby

Do one side at a time and then both sides

"The pursest Hasya is a Joy that comes from within for no apparent reason, and is not linked to actions or events. Yogis call it ahlani shakti or "the power of Joy." Ahladini shakti may also come when we feel God or life is kind." - PM

"When life seems like hell, laughter bring us immediately back to Earth if not to heaven." - PM

"In conclusion, Joy or Humor is a very powerful tool against Sadness, Fear and Anger."

Mantra
OM NO PROBLEM, OM NO PROBLEM

"Pure Joy us endless and creates only more Joy," - PM

"The sadhana of Hasya consists of laughing without end, of fasting on Joy and Humor only... To see Humor of any situation requires a deep understanding of the illusionary nature of the universe."

Key to Mastering: Make others see the beauty of the illusion of life
Dominant Kosha: Manomayakosha
Element: Fire



WONDER (ADBHUTA) - Dragon Pose

"From the dawn of civilization, human beings have tried to understand everything and are still trying. The feeling of Wonder comes when we recognize our own ignorance. When a wonderful thing happens the intellect is overwhelmed, unable to fully understand it, the mind is completely immersed in the feeling of Wonder, and the ego surrenders to it." - PM
- Brings the promise of learning
- understand that there are things we don't understand
- comes at the beginning of a spiritual journey
- mystery
- "wonder is dominanted by the fire element; the feeling will heat up the entire body." PM
- "The key to Wonder is to remain open-minded toward the miracle of life, which can be experienced in everything."-PM
- "Wonder Sadhana means to completely remain from the idea of understadning anything, to be conscious of our own ignorance....Nothing can be understood; no explanation can be taken for granted; only astonishment is suitable."

Dominant Element: Fire
Dominant Kosha: Mind
Key to MAstering: Humbly accept the mystery of normality


PEACE/CALMNESS (SHANTA) - 1/2 or full Lotus or Easy Pose

"For true Calmess, body, mind, ego and intellect must be completely still."
- I consciousness and supremem consciousness become one
- The main way to induce calmness is meditation practices
- keep a balance between needs and desires
- gratitude and taking care of everything and everyone around us
- following our dharma (paying debts to our ancestors - continue the line, universe - take care/gratitude and our teachers - passing on the teachings)
- Calmness Sadhana means remaining calm at all times
- Practice calmness is speech, yogic posture, breathwork

Element: Air
Kosha: Anandamaya kosha
Key to Mastering: Meditate and pay your debts while reducing needs to a minimum


ANGER (RAUDRA)- Supported Twist

"When expectations are not fulfilled, the ego may feel that it has been neglected or treated incorrectly; this forms the basis for Anger."

- 1st chakra anger - expectations that relate to insecurity - violent - involves fear
- 2nd chakra anger - unfulfilled sensory desires -
- 3rd chakra anger - people do not give us the respect we think we deserve
- eyes wide open with anger, causes the whole body to get tight and sense (esp. jaw and hands)
- Fire element
- anger can be a purifier

3 ways to master anger
(1) dissolve the anger the moment it arrives - analyze it and shift to an enemy rasa like Joy, Love and Wonder
(2) address the anger in a nonviolent way
(3) play a role of  being angry toward the person who is misbehaving, so s/he understands a line has been crossed  (is there a way to play a role without being emotionally accepted)

Also
- try to cool down by
a) drinking cool water
b) no sweets or fats
c) avoid pungent, sour and astrigents
d) no alcohol
e) yogurt or lemons

"Anger sadhana means to consciously set aside even good reasons for being angry,"

Element: Fire
Kosha: Ego - Vijnanamayakosha
Key for Mastering: Resist Injustice if needed, but without violence or expectation

COURAGE (VEERYA) - Hero Pose

"Vererya or Courage is the Rasa of fearlessness, self-assurance, determination, heroism, valor, concentration and perfect control of the body and mind."

- "To become a real Verrya requires a lot of patience and training. Whether it regards real fighting, any other phsycial capability, or the mental power and balance needed in any endeavor, the required neutral patterns need to be developed step by step until they are real brain highways that can be taken without effort." PM

- "Maintaining any kind of discipline is veerya sadhana... Living perfectly as one knows how,"

Dominant Element: Water
Dominant Kosha: Vijnanamaya
Key to Mastering: Develop power and balance step by step and serve with humble confidence



SADNESS (KARUNA) - Supported Child's Pose

"Only that which is never changing is true, and, in maya, everything is continuously changing."
- The fact that nothing last forever is a source of much sadness/suffering
- Karuna also means compassion
- Personal bad luck or something disatrous happening to one's loved ones are the most common causes of sadness
- Ruled by water element and we see this with our tears
- Karuna sadhana means to convert self centered emotion of Sadness to compassion for others

"To directly counter any Sadness, we must first understand that Sadness may come but goes just as well."

Dominant Element: Water
Dominant Kosha: Ego
Key to Mastering: Kindly embrace both truth and ignorance

FEAR  (BHAYANAKA) - Fish Pose

I chose this pose because it  stretches the front of the body, particularly the throat, chest, abdomen, hip flexors, and intercostals (the muscles between your ribs). It strengthens the upper back muscles and the back of the neck, which improves spinal flexibility and posture. As we open the throat chakra we can speak our truth and no longer be afraid.

"Fear is caused by ignorance. When something is unknown, the mind can only imagine what it can do and if the ego is not confident enough, the mind will only imagine fearful things."

- Worries
- nervousness
- Jealousy (fear loss of someones love)

"Fear can be overcome by inner strength, Love and truth. When we see only unity in diversity, there is no Fear."

- Fear sadhana need to make distinction between planning and worrying
- Stop from repeatedly going over a plan
- "accept that no of planning can ever forsee all potential obstructions"

Dominant element: Air
Kosha: Manomaya
Key to Mastering: Seek comapny and trust while doing your duty



DISGUST (VIBHATSA) - Supported Bridge - legs extended - one leg up - 2 legs up - Waterfall

I chose this pose because:
- Bridge goes over the water element (the element of this rasa)
- Opens heart, solar plexus chakra
- Bridges to ourselves, remove bridges to places and people we should not be involved with

- Disgust or Dissatisfaction with oneself and others
- "In modern times the pressure to perform and excel is so strong that Disgust comes from easily than in times in the past." PM
- We see disgust in depression, dissatisfaction, shame
-  paying attention to Love
- Disgust Sadhana = fasting from disgusting, words, thought or actions

Element: Water
Kosha: Manomaya
Key to Mastering: Ignore it and stop negative identification, whole turning to purification



YOGA NIDRA

Rasa Balancing Yoga Nidra.

Observe the feeling tone in your mind. Does your mind feel joy,sadness, fear, disgust . . .
See if you can recognize the emotions with you

Name it using mental noting if you like. Note it two or three times depending on the strength or duration of the feeling - happiness, happiness, joy, joy, disgust, disgust

See if you can locate the emotion in your body. What physical sensations accompany it? Doing you have butterflies in your stomach or a racing pulse

Are your eyelids heavy  and shoulders draw up?

If no emotions come up then keep following the breath

Listen to the tone of your mental noting. It is harsh or tense. - Disgust, Disgust.  Make an effort to note more gently.

Another approach can be when you’ve located the emotion in your body- when you’ve located the emotion in your body-if, for example, you find that anxiety has created a knot in your stomach-check the rest of your body to see whether some other part is tensing up. Are your shoulders hunching up in reaction to original response? Consciously relax this reactive tension in your stomach, It may then begin to relax on its own.

The very act of observance can sometimes dissipate stress, because we are not buying into the emotion, we are simply watching it. We’re not struggling against the experiences but taking an interest in whatever feeling arrives and passes away

If observing your emotions starts to feel overwhelming return to following the breath. You can do this at anytime during the meditation if you need steadying.

If you are distracted by physical pain, note the emotion generated by it, A twinge or ache might be accompanied by a flash of impatience, irrigation or panic. Observe the emotion, name it and allow it to leave

Return to following your breath. After a few moments, end the meditation and open your eyes.

Release any judgment, condemnation or projection into the future, remind yourself that it’s okay to be feeling whatever it is that has come up. Try letting go of those reactions as best you can, and coming back to direct experience in the moment:


Followed by Traditional Yoga Nidra Body Rotation and Breathwork if time Permits

YIN FOR RELEASING ANGER

SAVASANA palms on belly - 2 to 5 minutes

Anger is an emotion that most people have trouble expressing appropriately.
Anger shows ups in our lives in many variations of including: resentment, rage, jealousy, frustration, and stress. The psychological qualities of stubbornness and over-criticalness are closely related to anger.
Anger is a natural response to an interaction or situation that is not desirable for us or those we care about.
Many of us have been taught that expressing anger is harmful or wrong.  We are ashamed and afraid of it. So we ignore, deny or repress their anger.  But anger doesn’t go away, it just goes underground and disturbs our physical and emotional well-being. We will feel unbalanced until we express our anger, change the circumstances that caused it, or forgive the person or people who sparked it.

Affirmations:
Start by saying these affirmations
“I forgive myself for not being perfect”
“It is natural to feel angry sometimes”
“I am a good person”
“I can learn from and transform my anger”

SUPINE BUTTERFLY

Anger lives in the liver and gallbladder.
Connect to your liver and gallbladder by placing your hands under your right ribs and pushing gently there, There under your right ribs you will feel your liver. The gallbladder is below your liver
Sense in your liver if there is any anger, resentment, frustration, stress, imbalance
If there is any ask the message of this feeling of anger (pause)
Deep inhale and exhale and softly ssshhhhhh
With eyes closed: Looking left and looking right to delete any anger, resentment, frustration, stress, imbalance, constriction
Visualize anger, resentment, frustration, stress, imbalance,constriction leaving your mouth as a cloudy gray substance that disappears into the earth to be transformed

Now smile to your liver and your gallbladder they work they do in digestion, regulating blood sugar, and cleansing toxins. Continue smiling as you imagine breathing a spring-green light into these organs

SUPINE HALF MOON POSE aka BANANASANA - Both Sides - 2 to 5 minutes

Benefits: Stretches the whole side of the body.  Lateral flexes the spin. Stretches oblique stomache muscles and side intercostal muscles between the ribs.

Contra-indications: if you experience tingling in the hands place a bolster under the arms or bring the hands down,  If you have lower back issues be mindful and careful with this pose.

Breathwork: Ujjayi

Symbolism:The First Quarter Moon appears approximately a week after the New Moon.  We might call the First  Quarter Moon, as well as the Last Quarter Moon, “the half Moon,” because the Moon appears cut in half.  It is not a quarter of a Moon at all in appearance.At the First Quarter Moon, we might meet challenges we had not prepared for.  We may need to make on-the-spot decisions about how to proceed and then do what needs to be done in order for our intentions to
manifest.  It is a time for action. Last quarter moon is the time to let go, release, and forgive anything and everyone that you may feel has hurt you in any way.  It is a time of emptying self and allowing the universe to take over or whomever you trust in your faith.  It is out of your hands and no more action is needed from you


SUPPORTED BRIDGE POSE- 3 to 5 minutes

Anger lies in 1st,  2nd and 3rd Chakra.  1st chakra because it can be caused by expectations that relate to insecurity. Anger can be related to fear and become violent.  In the 2nd chakra it is caused by unfulfilled sensory desires and 3rd chakra when people don’t give us the respect we expect.  But mainly 3rd chakra.

Three characteristics to understanding how anger energy, or energy from the third chakra feels in the body
1) makes parts of your body or certain muscles harden (usually midback, shoulders and jaw)
2) you cannot connect to yourself and somehow you do not feel quite right in your own skin, can’t ground
3) you lose your natural ability to digest a full range of food and beverages because the make you feel nauseous


Benefits: Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Stimulates abdominal organs, lungs, and thyroid. Rejuvenates tired legs
Improves digestion. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done supported. Reduces anxiety, fatigue, backache, headache, and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis, and sinus issues

Contra-indications:People with neck injuries should avoid this pose

Breathwork:

3. Nose breathing, one of the lasting traditional aspects of yoga, is an anger-coping mechanism that can be used anywhere. One of the best nose breathing exercises is the Three-Part Breath. The Three-Part Breath, also known as the Complete Breath, is the simplest and most rewarding of all yogic breathing exercises. It is both purifying and energizing and, if done slowly and evenly, can produce a sense of serenity and balance. The Three-Part Breath is done by sitting tall and inhaling, bringing your breath deep into your abdomen (try placing a hand on diaphragm or abdomen to make sure you’re breathing deeply enough), then into your rib cage, and finally into your chest and throat. Exhale completely and let negative thoughts and emotions go. Try to make the length of time you take to the inhale the same as when you exhale to achieve the full effect of this exercise.

Symbolism: progress, connections, stability, overcoming obstacles, transtions


DRAGONFLY

- ankle rolls, wrist rolls, shoulder rolls, (pawanmuktasana series)
In anger, the eyes are opened wide (in Calmness eyes are closed). Eyes can express more anger than words.  Anger can cause the jaw, the hands and the whole body to become tight and tense. The entire body becomes tight including hands.  The breath becomes fast and shallow and sounds become harsh and koud. An angry person changes the entire environment and may affect the breathing pattern of others.  It is rajasic and the element fire.  Anger males the body chemistry acidic and causes problems in joints and muscles, destroys the eyesight, causes cardio vascular disturbances such as heart attacks and brings illness to digestive and nervous systems.


Benefits: Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress. Improves digestion

Contra-indications:Asthma. Diarrhea. Headache. Heart Problems. Insomnia
Low blood pressure. Menstruation. Pregnancy. Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

Breathwork: In through nose out through mouth. Activate Uddiya Bandha.

Symbolism:  About navigation our lives: Where am I going?What do I consider my "True North" - my ultimate guide? Am I prepared for my journeying (spiritual and otherwise)?How am I navigating through life?How am I maneuvering through adverse conditions?

CATERPILLAR POSE

When anger comes there are 3 healthy ways to deal with it
1) dissolve it the moment it arises by analyzing the unfulfilled expectatiations the lies at the basis id it, and then shifting to one of its enemy rasas – Joy, Love and Wonder
2) Address the circumstances of the anger in a nonviolent way
3) be angry to person on circumstances to show lines have been crosses. Somethings we need to get angry about

Don’t suppress it because it just continues to simmer. Expressing doesn’t mean punishing.

BOW POSE - One Leg at a Time - 1 + minutes

BOW POSE Both Legs -  30 secs +

There are two types of anger: simple anger and complex anger: headache, stub your toe. Simple anger is an expressing of anger related to a single event. Complex anger is related to a series of events. Complex anger is an umbrella emotion.


Benefits: Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas). Strengthens the back muscles. Improves posture
Stimulates the organs of the abdomen and neck

Contra-indications:High or low blood pressure. Migraine. Insomnia. Serious lower-back or neck injury

Breathwork: Inhale and Exhale Ram

Symbolism:Doctrine of Truth. Kingship. Virility

INCLINED PLANE POSE

As you practice these yoga poses for the 3rd you might experience different sensations.  The 3rd chakra the home to feelings of anger, rage, frustration, revenge, intolerance, judgment, jealousy, hard heartedness and violence. These are all natural to opening up the third chakra.  As you open it up you will move from anger to feelings of success, achievement and added confidence.

CHILD POSE FORE ARMS UNDER BLOCKS

The deity of anger is Rudra, a wrathful aspect of Shiva who represents destructive forces. He is the chariot rider of the sun whose arrow causes destruction and disease reminding us that some parts of us need to be “burned away.” His name means the howler and he directly relates to the harsh sounds produced by anger.  By pleasing Rudra problems with anger can be reduced. We pleas Rudra by: giving love, meditating, caring about and for all beings, being disciplined and reducing ignorance.



Benefits: It is a good relaxation pose for all spinal complaints, especially cervical spondylitis and stiff neck or upper back.

Mantra:
OM NAMO BHAGAVATE RUDRAYA Om salutations to Rudra the protector, sustainer and destroyer of the world. This mantra is most suitable for Grihastas ( family people).



SPHINX POSE or SEAL

The most common areas affected in the body by neagative emotions and beliefs are: the shoulders, the trapezius, the sides of the neck, the armpits, the sides of the rib cage, the solar plexus, outside of the gluteus maximus and the outsides of the things.  All these parts of the body run along the gallbladder meridian.


 Benefits:  Deep compression and stimulation of sacral lumbar arch. Stimulates the door of lide. Tones the spine. In Seal stomache gets a great stretch.

Contra-indications: Bad back or tight sacrum problems. Pregnant use bolsters and don't put belly on floor

Breathwork: Ujjayi

Symbolism:Sphinx - Power, Watching Over. Seal - Being Comfortable in your own skin

MELTING HEART

Joy, love and wonder are enemies of the anger. Joy and humour relax and remove the seriousness of anger.

FLAPPING FISH - Both Sides - 1 + minutes

The third chakra is the center of your self-esteem. Every time you judge or criticize yourself, you deplete this chakra and weaken your willpower. Self love, self acceptance, and acknowledgement of your own worth are the building blocks of the third chakra.



Benefits: Stretches the spine, shoulders, and hips. Massages the abdominal organs. Relieves lower backache, neck pain, and sciatica. Helps relieve stress. Improves digestion. Especially good in the second trimester of pregnancy for strengthening the lower back. Therapeutic for carpal tunnel syndrome

Visualization: Visualize a candle flame. Now visualize that flame  in your solar plexus down to your navel and up again through the trunk of your body.

TWISTING DRAGON POSE - 2 to 5 minutes

Fire is the element of anger and the Manipura; fire purifies the past and energizes progress towards mental awareness and spiritual development. This chakra is where we get our "gut instincts" that signal us what to do when we need guidance.

Benefits: Hip and Groin Opener.

Contra-indications: Can be uncomfortable for kneecap or ankle

Symbolism:The most common message a Dragon totem carry to us is a need for strength, courage, and fortitude. Dragons are also messengers of balance, and magic - encouraging us to tap into our psychic nature and see the world through the eyes of mystery and wonder.More specifically, Dragons are the embodiment of primordial power - the ultimate ruler of all the elements. This is because the Dragon is the master of all the elements: Fire, Water, Earth, and Wind.

Breathwork: Start with an Upright Dragon and Do Breath of fire Before Completely getting in pose.
Ujjayi while in the twisting version.


SUPINE SPINAL TWIST - 2 to 5 minutes each side

In the Artist’s Way Julia Cameron writes “Anger is fuel that propels us into our new life. Anger is a tool, not a master. We feel it and we want to do something. Anger is meant to be acted upon but not to be acted out. Anger is a loyal friend that always tells us when we have betrayed ourselves.  It will always tell is that it is time, to act in our own best interest. Anger is not the action itself. It is action’s invitation.


Benefits: Twists rotate the spine and stretch the muscles of the back. This helps to restore and retain the spine’s natural range of motion. If we don’t employ our natural range of motion we run the risk of our joints hardening and fusing. The surrounding supportive soft tissue can also become short and dysfunctional. In twists you work with the spine and the action of ‘lengthening’ is to create space between the vertebrae. When there's a lack of space our spine tends to slump or get stuck and our energy levels drop. Through twisting we lengthen the spine and get space between the bones. Then our energy can flow better. Twists give us an instant energy lift and decompress the vertebrae in a safe healthy way. Twists are commonly known to aid digestion. It is important to realize what that actually means! Twists are great for creating movement in and around our organs (mobility and motility). So in terms of helping our food being moved along.. twists are great.

Contra-indications: Shoulder issues

Visualization: Visualize the color of the sun, bright yellow at noon, streaming into your solar plexus and radiating out to your entire body with warmth and light.

As the twist slowly open and close the mouth

FINAL SAVASANA - as long as you wish

Relaxation Breath is a slow-paced technique used to induce a state of deep relaxation and centeredness. It’s another simple exercise that can be utilized for stress and anger in daily life as it can help reverse the physiological effects of stress, including lowering the heart rate and decreasing blood pressure. To practice Relaxation Breath, lie comfortably on your back and relax your body from any tensity. Place your right hand on your chest and your left hand on the upper part of your abdomen. Breathe so only your left hand rises during the inhale and falls during the exhale. Your right hand should remain virtually motionless. Make sure to give an equal amount of time to the inhale and exhale

YANG POSES:  

CRESCENT AND WARRIOR 2

MODIFIED SIDE PLANK/HALF CIRCLE POSE - 1 plus minutes

Benefits: Strengthens the arms, abdomen and legs. Strengthens the wrists
Improves sense of balance. Tones and stregthens the core, with a focus on the oblique muscles

Affirmation: I am strong and courageous

Breathwork: Inhale Strength, Exhale Courage

Yin Practice for Transforming Sadness and Depresstion into Courage, Letting Go and Right Action

Long deep holds such as the ones practiced in Yin Yoga  tap into tension in the hips, chest, and back. Stretching these areas slowly and methodically in a focused yoga class prompt emotional releases. Frustration and anger can manifest in spinal tension, heartbreak and depression can linger in the chest, and emotional pain from the past could lie dormant in the hip flexors.  I have developed this classes to explore yoga poses for emotional and physical healing by working through stiffness and blockages in our bodies.

This yin practice for transforming Depression/Sadness is focused on the 3rd and 4th Chakras (the places in the body sadness and depression are stored according to the Yogic System of Ayurveda) as well as the lungs and large intestines (where sadness and Depression are stored according to Traditional Chinese Medicine). The intention is to stimulate and stretch the places that sadness and depression live in our bodies in order that they can either leave the body or transform into courage, letting go and right action.




CHILD'S POSE

Sadness and Depression are found in the 3rd and 4th Chakras. In Traditional Chinese Medicine they are said to live in the lungs and Large Intestines. The Energy of Sadness is: Soft. Cold to the Touch.

As we get into Child's pose we can ask ourselves, "Why is this pose name child's pose?" The Sanskrit name for the pose is “balasana”, which translate to “child” and “pose” respectively. The pose is called Child's pose because you form the shape of a baby in the womb.  The emphasize is the naturally curved spine like a fetus. In this pose you can feel yourself safe as if you were in the womb. The pose addresses the 3rd chakra as it massages the abdominal organs. The full-body, gravitational pull of Balasana offers great physical, mental and emotional relief.  I find this pose a perfect place to begin as we explore sadness.  Is this pose we are completely protected.


REVOLVED CHILD'S POSE aka PARSVA BALASANA

Sadness is related to neurotransmitters in our brain.  It is also related to an absense of dopamine, serotonin and phenylethylamine.


Revolved Child's Pose is one of the least exposed twists.  Here you can twist without exposing the heart.

"In twists you work with the spine and the action of ‘lengthening’ is to create space between the vertebrae. When there's a lack of space our spine tends to slump or get stuck and our energy levels drop. Through twisting we lengthen the spine and get space between the bones. Then our energy can flow better. Twists give us an instant energy lift and decompress the vertebrae in a safe healthy way."
-


MELTING HEART POSE aka ANAHATASANA

We usually translate the word Karuna as compassion but it originaly means sadness.  It is the sadness we feel when we need to let go of attachments. It is the most important to have compassion for ourselves.Embracing a sad person with love can work miracles on their mental state.  Also surrounding them with beauty and art.

Anahatasana is a beautiful heart-opening yoga pose that energizes the whole body. The name is derived from the Sanskrit, anahata, which means heart. Anahatasana improves posture, expands the chest, supports heart and lung function and promotes circulation. Melting heart also promotes the "let go" attitude, develops compassion, promotes harmony, elevates the mood and helps to achieve a sense of inner calm. Anahatasana stimulates the anahata chakra. A balanced anahata chakra promotes one's mind to a higher state where selfless love reigns supreme.

FROG/TADPOLE

Sadness is related to the water element.  It is seen in our tears.  The moon influences the water element. The descending moon cycle is related to sadness.  The ascending moon cycle is related to Joy and Excitement

Let's go into a metaphorical water as we practice frog pose."Like a frog, this pose invites deep breathing and expansion of the lungs. Purposeful breath work in this asana helps relieve headaches, stress, and mild depressive symptoms.

In addition, focus on the exhale helps remove toxins in the lungs, decrease the heart rate, and release stress induced anxiety.Mandukasana also stimulates the pancreas which improves secretion of insulin. It has been linked to treatment of constipation, diabetes, and digestive disorders as well as improvement in sciatica for some people because the knee and ankle joints are stretched, and the shoulder and abdomen muscles are strengthened.

It reduces belly fat by firing the core and fueling the inner flame. Lastly, it helps reduce menstrual cramps (fun fact: the uterus is the strongest muscle in the body)."
.
BUTTERFLY

There is a practice called Karuna Sadhana.  Mastering  Karuna means changing sadness to compassion.  Most people are so self-absorbed the do not understand that others problems are the same as their own.

The butterfly is the symbol of transformation as it was once a caterpillar that inched and crawled and now has turned into a butterfly that has wings.

DRAGONFLY

Healing Sound of Transformation of Sadness into Courage is:
ssssssssssssssssssss

Close your eyes and put your hands on your rib cage.  Inhale slowly through your nose. Notice in you feel any sadnes, depression, constriction or other physical imbalances in your lungs.  If you do ask them if they have a message dor you.

1. Become aware of your lungs. Take a deep breath and, letting your eyes follow, raise the arms up in front of you. When the hands are at eye level, begin to rotate the palms and bring them up above the head. Keep the elbows rounded. You should feel a stretch that extends from the heels of the palms, along the forearms, over the elbows, along the upper arms and into the shoulders. The lungs and chest will feel open and breathing will be easier. Draw the corners of the mouth back, exhale, making the sound "Ssssssss", sub-vocally, slowly and evenly in one breath.

2. As you exhale, empty all feelings of sadness, sorrow and grief from your lungs.

3. When you have exhaled completely (without straining), rotate the palms down, close the eyes, and breathe in to the lungs to strengthen them. If you are color oriented, imagine a pure white light and quality of righteousness entering into your lungs. Float the arms down by gently lowering the shoulders. Slowly lower them to your lap so that they rest there, palms up. 

4. Close the eyes, breathe normally, smile down to the lungs, be aware of the lungs, and imagine that you are still making the sound. Pay attention to any sensations you may feel. Try to feel the exchange of cool, fresh energy replacing hot, dark waste energy.

5. Repeat the sequence 3 to 6 times. 

 

SPHINX to SEAL

Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini. It also Strengthens the spine, Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks, Stimulates abdominal organs and Helps relieve stress
Traditional times of great sadness can be adolescence and middle age.  Also we can have a mid-life crisis.  We can be very sad after a death of a loved one. Sadness is a natural response to loss.

SHOELACE POSE - COW FACE WITH EAGLE ARMS

Concentrating on Love, Joy and Humur are powerful ways to release and remove sadness


SWAN - Sitting Swan - Sleeping Swan and Swan Twist

The deity of sadness is Varuna the lord of the water. He is the keeper of the laws of dharma and his palace is a Submerged Mountain.

Here’s the Varuna Gayatri:

Aum Jalbimbaye Vvidmahe
Nila Purushaye Dhimahi
Tanno Varunah Prachodayat

Translation:

Om, Let us meditate on the reflection of water
O person of ocean blue, give me higher intellect
And let the God of water illuminate my mind


FISH

Painful emotions tell us what's our of balance.  

Benefits of Fish Pose. Fish Pose stretches the front of the body, particularly the throat, chest, abdomen, hip flexors, and intercostals (the muscles between your ribs). It strengthens the upper back muscles and the back of the neck, which improves spinal flexibility and posture.Stimulates the anahata chakra (heart psychic center). Brings more prana to the neck and shoulders
Mental Benefits are to Helps to regulate emotions and stress

SUPINE BUTTERFLY

Lungs allow oxygen to function.  Large Intenstines receive waste and food materials from stomache and small intestines.
Supta Baddha Konasana opens the whole front of the body: pelvis, belly, chest, and throat. It is especially beneficial for the pelvic organs. In this pose, the legs are supported. The inner groins can soften and the lower belly and pelvic area can soften. This pose calms the nervous system.



BRIDGE

Too much sadness can lead to things like colon cancer, colds flu, skin problems, asthma, ephysema, lung cancer


Helps alleviate stress and mild depression.
Calms the brain and central nervous system.
Stimulates the lungs, thyroid glands, and abdominal organs.
Improves digestion.

SPINAL TWIST

Fall is the Season of the Lung. Fall fruits are wonderful to eat for sadness relieve as well as green leafy vegetables. The element of sadness is metal.

SAVASANA with Yoga Nidra