10 Days Yoga Retreat

10 Days Yoga Retreat on the Foundational Yoga Course

The student can study the writings of the Tradition and read about the experiences of the great masters of the past for him or herself. The Himalayan Tradition is not a tradition where a teacher proclaims himself a guru and students are expected to believe whatever he says, rather, the teachings come from the Tradition and the student can look to the Tradition to support and make sense of what the teacher says. The initial purpose of the tradition is to awaken the divine flame within each human being and the goal is for each student to become a master of the Tradition in coming to know his or her true Self.

When one reaches the end of the foundational practices prescribed in any one part of the Himalayan system, continuity is to be found in the system as a whole. This statement may be explained this way, rare is the disciple who can master all of the components of the Himalayan system, but she or he may master one or two aspects and be sent out to teach. The students who are at the level of development, where they can benefit from the foundational practices. In this way various schools of meditation have branched off from the central one. When students have reached the ultimate end of the methods taught in any one particular subsystem, their next steps will be in other aspects of the Himalayan system.

Students will learn at our 10 days Yoga retreat program:

5 YAMAS – ETHICAL DISCIPLINES
5 NIYAM – APPLICATION FOR INDIVISUAL DISCIPLINE
PRANAYAM – EXPANTION OF PRANA

Control of the breath and vital energy, purify the body and nerve system by practicing of Kapalabhati, Bhastrika and Nadishodhanam.

PRATYAHARA – CONTROL OF JYANENDRIA (COGNATIVE SENSES) OR SENSES OF PERCEPTIONS (It has 3 levels of aspects A – Relaxation of the nervous system B –Relaxation of internal organs C – Relaxation of mind)
MANTRA – RECIETATIONS

In this step one should become aware of his/her breath for the one pointed mind. Then, with breath awareness one can use the Universal Mantra such as SOHUM (I am that), or the favorite name of God/Goddess or personal Mantra.

To attain the state of meditation—

We need to know–

1- how to sit???????

2-how to breathe?????????

3-how to relax???????

Outlines of 10 Days Yoga Retreat Foundation Class:

Introduction
Instruct in Sitting
1. Establish the asana
  - Head, Neck and Spine straight (maintain natural curves)
    - Samam Kaayashirogriivam. (BG 6:13)
    - Balanced/erect/equal, body, head, neck
  - Adhara
  - Use of blanket, stool, zen bench, chair, etc
  - Leg positions
  - Shoulders open
  - Elbows relaxed by sides and hands rest on legs (mudra not needed)
  - Head centered over upper chest, back of neck relaxed/open
  - Eyes softly closed
2. Establish the Diaphragmatic Breath
  - First Navel Centered breath (abdominal, belly emphasis)
    - Later work on 3 dimensional (front, sides and back)
    - Diaphragmatic breathing vs upper chest breathing
  - Benefits
    - Calming to the nervous system
    - Optimizes blood gas exchange

Guided Practicum or Flow Class
1. Makarasana
  - Center self again
  - Establish the asana and brief relaxation
  - Diaphragmatic Breathing
    - First observe the flow of breath
      - When you breathe in observe does the belly rise
      - When you breathe out observe does the belly fall
      - Do you observe any movement in the chest
    - Four defects in breaths flow
      - Pause between breaths—therefore breathe continuous-without interruption, no pauses
      - Jerky vs smooth
      - Shallow vs deep
      - Noisy vs noiseless
    - Even breaths or exhalation and inhalation are equal in length

Shavasana
- Establish the asana
  - Rolling onto Left side and then lie on back
  - Position arms and legs apart at a comfortable distance
    - Palms rolled towards ceiling
    - Shoulders through arms and hips through legs totally relaxed and loose lying
  - Body centered—lift head and check your alignment to center line
- Diaphragmatic Breathing
  - Left hand to upper chest-Right hand on belly at navel and stomach area
  - First observe the flow of breath
    - When you breathe in observe does the belly rise
    - When you breathe out observe does the belly fall
    - Do you observe any movement in the chest
  - Four defects in breaths flow
    - Pause between breaths—therefore breathe continuous-without interruption, no pauses
    - Jerky vs smooth
    - Shallow vs deep
    - Noisy vs noiseless
  - Systematic Relaxation
    - Progressive relaxation head to toes and return toes to head
  - Sitting guided meditation
    - Become aware (drawing attention to yourself)
      - This place, space and time
      - Withdraw from all other places and times
      - Be here, now
      - Become aware of yourself, this body (body as a temple)
    - Establish asana
      - Review the steps for correct sitting
    - Systematic Relaxation
      - Head to toe and toe to head
      - Brief or detailed
    - Diaphragmatic Breathing
      - Observe only–do nothing
        
        As you observe your breath flow it will begin to slow down
        
        Observe the gentle rise and fall of your stomach and navel region, how that area gently contracts as you exhale and expands as you inhale
        
        Observe the movement of the gentle rhythm of your breathing
        
        Breath gently, slowly and smoothly, without pause
      - Nadi shodhanam can be done here
        
        After having established the diaphragmatic breath, you can do nadi shodhanam (and after that you will again return to observing the diaphragmatic breath)
      - Breath Awareness
        
        Navel—just observe the diaphragmatic breath at the navel and stomach region again if needed
        
        Navel to Nostril and Nostril to Navel
        
        Observe the breath channel from navel to nostrils and nostrils to navel
        
        Your breath flowing slow and gentle
        
        Breathing without a jerk, without a sound, no break, no pause between the breaths
        
        Nostrils
        
        Feel the touch and flow of the breath at the nostrils
        
        Gentle, smooth, no jerk, no sound, no pause
        
        Mantra
        
        Introduce a sound coordinated with the diaphragmatic breath flow
        
        Initiates use guru mantra
        
        Feeling the flow and touch of the breath in the nostrils and the mantra
        
        If the mantra is too long for one breath, its syllables may be divided over several breaths
        
        No pause between the breaths
        
        No break between the mantra and the breath flow
        
        So Ham or
        
        Divine name or saying
        
        Count 1-2
        
        Meditation continues
        
        Observe the flow of the mantra or sound coordinated with the breath flow
        
        Bring together those two flows into one flowing stream (subtle distinction)
        
        Observe the flow of the mind
        
        Observe how the breath, the mantra and the mind are flowing
        
        Flowing together as a single stream
        
        Continue to breathe in the same manner
        
        But you need not breath awareness (now)
        
        Only let the mantra arise in the mind
        
        Never in the mouth, nor the tongue, nor the speech organs
        
        Only in the mind
        
        Let the mantra arise
        
        same mantra thought, same mantra thought
        
        at whatever speed, at whatever frequency
        
        (long pause)
        
        same thought wave
        
        observe the presence of the thought wave in the mind
        
        Now for a moment let the mantra wave subside
        
        Let the mind become a chamber of silence
        
        From that silence again the mantra
        
        Again silence
        
        Mind becomes a tranquil lake without a ripple
        
        Silence (only for ekagra minded—only lead from that state of mind that you yourself are at)
        
        Then a single ripple of the mantra arise
        
        Let the stream of awareness flow from this lake of silence
        
        Feel the stream of breath in the nostrils
        
        Mind and mantra flowing along
        
        Without a break between the breaths

Maintaining this observation of the mind stream
1. Warm your palms by rubbing them together
  - Bring them to your eyes
  - Continue to feel the flow and gently open your eyes into your palms
  - Slowly bring your hands down
2. Remain aware of mantra, breath, mind stream
Surrendering the meditation to the divine being and the guru lineage and seeking no fruits or results there from
1. And doing the resolution that you will continue that state of the mind for as long as possible
2. And repeatedly enter that state of mind

You can fill this application form to apply for our 10 days Yoga Retreat Program.