• Earth is associated with the Muladhara chakra (at the base of the spine, near the coccyx), where Ganesha is the presiding deity.

• Water corresponds to the Svadhisthana chakra (in the region of the genitals), overseen by Brahma, the creator.

• Fire is linked to the Manipura chakra (at the navel), under the guidance of Vishnu, the preserver.

• Air is connected to the Anahata chakra (at the heart), where Shiva presides.

• Space (Akasha) relates to the Vishuddhi chakra (at the throat), with Jivashiva — Shiva within man — as its deity.

The sixth chakra, Ajna, situated in the brain behind the brow center, is known as the Guru chakra.

The seventh chakra, Sahasrara (at the crown of the head), is dedicated to Mahatripura Sundari, the supreme goddess, though in some traditions another goddess or god may take her place.

These associations of elements and chakras are meant to invoke divine energies, empowering rituals and spiritual practice. Through steady identification with a clear and pure mind, one gradually experiences supreme bliss. Even upon attaining this highest state, the practice continues — as the ongoing act of renewal and creation is seen as a blessing for the entire universe.

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Kundalini (Sanskrit for “coiled snake”) rests curled within us, waiting to be awakened. Through consistent and intentional spiritual practices—such as meditation, breathwork, and specific yogic techniques—this energy can be activated.

When it rises, the experience is often described as sudden and powerful, like a rocket launching from the base of the spine upward. This release propels consciousness beyond the body and the limitations of the worldly Matrix—breaking the cycle of entrapment and illusion.

For those who master this process, it is believed that death becomes a conscious choice rather than a trap. Reincarnation on Earth is no longer necessary. The soul becomes free—no longer bound by external control or karmic loops. You gain access to explore other dimensions of existence or merge with the infinite field of pure consciousness—the void—where all is one.

Those who have experienced this awakening often say that it defies description. It’s a return to something deeply familiar yet profoundly elevated—an ineffable state of truth, love, and peace. Many call it simply: coming home.

The Journey to Kundalini Awakening

This is the gateway to liberation.

You don’t need to retreat to a monastery or give up everything you own. But it’s important to understand that while the path is accessible, it may require patience and commitment. Awakening doesn’t always happen quickly—and that’s okay.

So, how long does it take to awaken kundalini energy and experience out-of-body freedom? The answer varies. It’s a personal journey, unique to every individual. There’s no fixed timeline.

One technique at the heart of this journey is the Cosmic Cobra Snake Breath—a powerful breathwork method designed to gradually activate the kundalini energy. (We’ll explore it soon.)

Why Many Don’t Reach the Goal

There are two main reasons people don’t succeed on this path:

1. They Quit Too Soon
Many try the practice for a few nights, expect quick results, and abandon it when nothing dramatic happens. We live in a culture of instant gratification—fast food, fast money, fast results—and spiritual awakening often gets caught in that same expectation.

But true spiritual growth isn’t rushed. Sometimes it takes weeks, months, or even years. Yet consider this: even if it takes you years, it’s a small investment compared to the possibility of true liberation for your soul.

Think of it as a training for your ultimate transition. Mastery will give you the freedom to consciously leave your body, enter the void, and choose whether to return.

2. Certain Inner Blocks or Fears
Because this is a night-based practice, those with a deep fear of darkness or the unknown may find it overwhelming. The awakening of kundalini can bring intense and unfamiliar sensations. For some, a seasoned guide or teacher may be helpful to navigate these early stages with support.

Approaching this energy unprepared or recklessly—like someone experimenting with psychedelics without respect for the process—can cause emotional imbalance or fear-based reactions. These so-called “bad trips” mirror what can happen if kundalini is forced too soon.

Some believe that fear-based stories about kundalini have been deliberately spread to discourage people from awakening their inner power—because widespread spiritual awakening is a threat to systems of control.

And for those heavily attached to the ego, materialism, or external validation, this path may not resonate—at least not right away. The Matrix thrives on keeping us tethered to desires, distractions, and false identities. Awakening challenges all of that.

The Key: The Cosmic Cobra Snake Breath

Everything leads to this technique.

The Cosmic Cobra Snake Breath is the core breathwork method used to awaken the kundalini energy gradually and safely. Through consistent practice, it helps guide the energy from the base of the spine upward, activating higher states of consciousness and inner liberation.

In Summary

Kundalini awakening isn’t about escaping life—it’s about transcending illusion and remembering who you truly are. It’s about reclaiming your soul’s freedom and connecting to the vast, timeless essence within you.

Stay curious. Be patient. See the process as a sacred, playful adventure. And remember: the path may not always be easy, but the destination is nothing short of divine.

The post The Hidden Power Within: Awakening the Kundalini Energy appeared first on Table for Change.

Finding your personal “why” is key. It becomes the fuel for starting and maintaining a regular practice and acts as an inner compass to help you set goals and track your progress.

1. Healing the Body

One of the main reasons people turn to yoga is its remarkable ability to promote physical healing. Yoga postures are known to improve blood circulation, reduce inflammation, activate the parasympathetic nervous system, and support various bodily functions. Studies show that regular yoga practice can relieve chronic pain and ease conditions like back pain, menopausal symptoms, insomnia, high blood pressure, and arthritis.

2. Enhancing Flexibility

In our sedentary modern lives, muscles and connective tissues often become tight and shortened. Gentle stretches and deep breathing in yoga help release tension, soften the fascia, and increase overall mobility. Improved flexibility means reduced injury risk, greater range of motion, and ease in everyday movements.

3. Building Strength and Bone Density

Many yoga poses use body weight as resistance, helping to build muscle and strengthen bones. This is especially beneficial with age, helping to prevent osteoporosis and reduce the risk of injury.

4. Improving Posture

Long hours at desks and screens lead to poor posture. Yoga helps realign the spine, reduce back tension, and develop core strength. As a result, practitioners often stand taller and experience less tension in the neck and shoulders.

5. Balancing Emotions

The mindful, meditative elements of yoga allow us to pause, breathe, and consciously respond to stress. Practicing challenging poses while maintaining breath awareness teaches emotional regulation and resilience, helping you approach difficult moments with greater ease and stability.

6. Boosting Mood

Movement and breathwork in yoga stimulate the release of “feel-good” chemicals like endorphins, serotonin, dopamine, and GABA—neurotransmitters that support happiness and reduce anxiety.

7. Supporting Mental Health

Yoga encourages self-acceptance, gratitude, reflection, and a non-judgmental attitude. These elements promote a more positive mindset. Group classes also foster a sense of belonging and community, reducing feelings of loneliness and disconnection.

8. Sharpening Focus and Concentration

Holding poses and following sequences demand concentration. Inversions like headstands and shoulder stands increase blood flow to the brain, enhancing mental clarity. Balance poses like Tree, Eagle, or Warrior III improve focus by training your gaze and awareness.

9. Encouraging Rest and Relaxation

Yoga offers a sacred pause from the chaos of daily life. Soothing poses, breathwork, and meditation activate the parasympathetic nervous system—lowering stress hormones and inviting deep relaxation, slower heart rate, and reduced blood pressure.

10. Creating Connection and Community

Yoga classes create safe, supportive environments where individuals feel seen and valued. In a digital world, real human connection matters. Studios often nurture compassion, acceptance, and emotional safety.

11. Deepening Relationships

Yoga invites both inner and outer work—strengthening listening skills, empathy, self-awareness, and emotional communication. These tools are essential for nurturing healthy relationships and navigating challenges.

12. Enhancing Sexual Well-being

Yoga improves circulation, flexibility, stamina, and body awareness—all of which contribute to enhanced intimacy. Hip-opening poses such as Reclining Bound Angle, Happy Baby, Bridge, and Pigeon stimulate blood flow to the pelvic region, increasing sensitivity and arousal.

13. Improving Sleep Quality

Yoga helps reduce stress and calm the mind—key ingredients for better sleep. Evening poses like Child’s Pose, Seated Forward Fold, and Supine Twist prepare the body for rest. Breath techniques like alternate nostril breathing or box breathing can help quiet the mind before bedtime.

14. Supporting Weight Management

Yoga helps burn calories and build lean muscle, temporarily increasing resting metabolic rate. Mindfulness developed through yoga also enhances awareness of hunger and satiety cues, reducing emotional eating and promoting healthier food choices.

15. Increasing Energy

Unlike workouts that may leave you drained, yoga tends to energize and refresh. Poses boost circulation, delivering oxygen and nutrients to muscles and the brain. Many practices awaken and balance the body’s energetic pathways, or nadis, and chakras.

16. Cultivating Inner Peace

One of yoga’s core intentions is reaching a state of sattva—a balanced, harmonious energy associated with clarity, purity, and calm. The nourishing aspects of yoga promote inner peace and a more grounded life.

17. Fostering Gratitude

While not a formal part of yogic philosophy, gratitude naturally arises through practice. As we release mental clutter and negative thought patterns, there’s more room for appreciation and presence. Many teachers integrate moments of gratitude into their classes, encouraging a more intentional life.

Final Thoughts
While there are countless benefits to yoga, what matters most is finding a reason that truly resonates with you. Whether you’re practicing for physical health, emotional balance, or spiritual connection, let that reason guide your journey. Over time, your “why” may evolve—and that’s part of the beauty of the path.

If other motivations inspire your practice, feel free to share them in the comments—we’d love to hear what moves you.

The post Why Practice Yoga? appeared first on Table for Change.

Roots of Yoga: Ancient Foundations

Yoga’s earliest references can be found in the Vedic scriptures, where it was described as a practice of meditation and self-reflection. In its initial form, yoga was closely tied to rituals and the pursuit of higher knowledge, laying the foundation for a structured spiritual discipline.

Core Elements:

• Meditation: Cultivating deep focus and awareness.
• Ritual and Ceremony: Strengthening the connection between the individual and the divine.
• Philosophical Inquiry: Exploring the nature of existence and the self.

These fundamental concepts shaped a holistic system that blends spiritual wisdom with practical methods for personal transformation. Even today, they continue to influence modern yoga, encouraging deeper self-awareness and mindfulness.

The Evolution of Yoga Practices

As yoga developed over centuries, different paths emerged, addressing various aspects of human experience. The classical period saw sages like Patanjali organize and define yoga’s principles in the Yoga Sutras, creating a structured approach to spiritual growth.

Major Branches of Yoga:

• Bhakti Yoga: Devotion-based practice centered on love for the divine.
• Jnana Yoga: The pursuit of wisdom and self-inquiry.
• Karma Yoga: A path of selfless service and ethical living.
• Hatha Yoga: Physical postures and breathwork to prepare the body for meditation.

These distinct yet interconnected paths demonstrate yoga’s adaptability across cultures and time periods. Together, they provide a well-rounded system that nurtures both physical health and spiritual development.

Yoga in the Modern World

Today, yoga has spread far beyond its origins, becoming a global practice. While many embrace it for its physical benefits, its deeper teachings continue to guide those on a journey toward inner peace and self-discovery. The true essence of yoga lies in its ability to evolve while preserving its ancient wisdom. By embracing yoga, individuals embark on a transformative path that enhances every aspect of life, reinforcing the eternal connection between the self and the universe.

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In general, the three qualities sattva, rajas and tamas are characterized by the three humors – bile, wind and phlegm. According to the medical authority Sushruta, the three humors are the cause for the origin of the body. Some authorities add the blood also. The whole edifice of the system of the Indian medicine is based on the imbalance of the three humors. It is stated that the normal functioning of the body rests on the equilibrium of these three humors.

The imbalance of the humors gives rise to the vitiation of the vital energy and indisposition. Although only a practitioner of Yoga can maintain their equilibrium, it is not impossible for an ordinary person to maintain near equilibrium. If one humor is disturbed, it affects the other two and gives rise to indisposition relating to the predominant humor. In the same way as the mental feeling of a person is exhibited in his actions, the food we take produces the corresponding effect in the body, enabling us to infer the preponderance or vitiation of a particular humor.

Originally Published: www.hindu-blog.com

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The pineal gland, a tiny endocrine gland located in the brain, has long been considered by many as the “seat of the soul” and an important centre for spiritual and mystical experiences. It is believed that the activation of the pineal gland can lead to spiritual awakening and enhanced intuition, allowing individuals to tap into a deeper understanding of themselves and the world around them.

But how can you activate this spiritual potential?

1. Meditation

Meditation is a practice that involves quieting the mind and focusing your attention on a specific object or thought. Some types of meditation, such as those that involve visualization or focusing on the third eye chakra, are believed to stimulate the pineal gland. By regularly meditating, you may be able to activate your pineal gland and tap into your spiritual potential.

2. Sun Gazing

Sun gazing involves looking directly at the sun during certain times of the day, usually during sunrise or sunset. Advocates of this practice believe that the sun’s energy can stimulate the pineal gland and promote spiritual awakening.

3. Yoga

Yoga is a practice that combines physical postures, breathing techniques, and meditation to promote health and wellbeing. Certain yoga poses, such as the downward-facing dog, are believed to stimulate the pineal gland by increasing blood flow to the brain and reducing stress. By practicing yoga regularly, you may be able to activate your pineal gland and experience a greater sense of inner peace and wellbeing.

4. Sound Healing

Sound healing involves using specific frequencies and vibrations to promote healing and balance in the body. Some people believe that certain sounds can stimulate the pineal gland and promote spiritual awakening. By listening to or creating music that resonates with your soul, you may be able to activate your pineal gland and tap into your spiritual potential.

5. Lucid Dreaming

Lucid dreaming is a practice that involves becoming aware that you are dreaming while you are still in the dream state. Some people believe that lucid dreaming can stimulate the pineal gland and promote spiritual growth. By learning to control your dreams, you may be able to activate your pineal gland and gain a greater understanding of your subconscious mind.

6. Fasting

Fasting is a practice that involves abstaining from food or drink for a certain period of time. Some people believe that fasting can stimulate the pineal gland and promote spiritual awakening. By giving your body a break from the constant processing of food and drink, you may be able to activate your pineal gland and experience a greater sense of clarity and inner peace.

7. Practicing Gratitude

Practicing gratitude involves focusing your attention on the things in your life that you are thankful for. Some people believe that gratitude can stimulate the pineal gland and promote spiritual growth. By cultivating a sense of gratitude, you may be able to activate your pineal gland and experience a greater sense of wellbeing and fulfillment.

8. Exposing Yourself to Natural Light

Exposing yourself to natural light, especially during the morning and evening hours, is believed to help regulate your body’s circadian rhythm and stimulate the pineal gland. By spending time outdoors and allowing your body to naturally sync with the cycles of the sun, you may be able to activate your pineal gland and experience a greater sense of connection to the natural world.

9. Avoiding Fluoride and Other Toxins

Fluoride, a chemical that is commonly added to water and toothpaste, is believed to calcify the pineal gland and inhibit its function. Some people also avoid toxic foods, alcohol, and drugs, as these substances are believed to interfere with the pineal gland’s ability to function properly. By minimizing your exposure to these toxins, you may be able to promote the health of your pineal gland and enhance your spiritual growth.

10. Using Essential Oils

Essential oils, such as frankincense or sandalwood, are believed to have powerful spiritual properties that can stimulate the pineal gland and promote spiritual awakening. These oils can be used in a variety of ways, such as through aromatherapy, massage, or diffusing them in a room. By incorporating essential oils into your daily routine, you may be able to activate your pineal gland and experience a greater sense of spiritual connection and wellbeing.

So if you’re looking to turbo charge your spiritual awakening and boost your intuition and psi abilities, there are a myriad of easy ways to activate your pineal gland.

Originally Published: wakeup-world.com

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Anand N. Asthana of CENTRUM Católica Graduate Business School, Pontificia Universidad Católica del Perú in Lima, Perú, has used a statistical tool known as the PROCESS macro to examine a mediation model of the effects of yoga practice. The Asthana demonstrates that rather than being a “woke activity” or a “trivial pursuit,” yoga has a significant and positive effect on the behavior and cultural intelligence of the participants. In other words, the practice improves well-being and attitudes among those executives undertaking the activity on a regular basis.

The implications of this research are far-reaching. As transition economies shift from monopolistic public sector businesses to privatized enterprises with global exposure, the executives operating in those companies must adapt accordingly. Incorporating yoga into executive development programs could offer a useful contribution to their training and progress. Given that “helping” plays an important role in effective collaboration, teamwork, and fostering positive relationships within an organization, the boost that yoga practice gives to this type of behavior could be critical. By promoting helping behavior, yoga can contribute to creating a supportive and cooperative work environment, ultimately leading to improved productivity and organizational success.

It is worth adding that cultural intelligence is an increasingly important part of the interconnected global business landscape. Individuals who can understand and adapt to different cultural contexts are better equipped to communicate effectively with those from different cultures to negotiate with them and to make appropriate decisions in a setting of cultural diversity and at the international level. The current research indicates that yoga can enhance cultural intelligence by cultivating mindfulness, which in turn fosters openness, empathy, and a deeper appreciation of cultural differences.

The research also highlights the importance of life-long learning as part of one’s continued professional development but demonstrates that non-cognitive skills are of great importance as well appropriate technical prowess within an organization.

Originally Published: phys.org

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What is Tapas?

The word tapas is derived from the Sanskrit root “tap,” which means to heat or to burn. In yoga, it refers to the practice of self-discipline, self-control, perseverance, and austerity. The ancient yogis discovered that a fiery passion is necessary for spiritual awakening and transformation. It involves the conscious effort to burn away our negative habits, attachments, and ego-driven desires, and cultivate positive qualities such as determination, focus, and willpower.

Essentially, Tapas is doing something you do not want to do or not doing something you want to do and will have a positive effect on one’s everyday life. It should be something simple and small enough to become successful at, but should also be difficult and challenging enough to engage the will.

Tapas is practiced as an act of devotion and must be selfless and ego less. Spiritual discipline transforms and purifies us and enables the conscious awareness and control over unconscious impulses and poor behavior. This yogic practice builds will power and personal strength that helps us become more dedicated to our yoga practice and spiritual path.

The third niyama

Tapas is one of the five niyamas (personal observances) in Patanjali’s Yoga Sutras–one of the foundational texts of yoga philosophy which describes the eight limbs of yoga practice. Tapas follows the niyamas of sauca (cleanliness) and santosha (contentment) which are all similar practices that help us purify and cultivate a healthy body and mind.

How does tapas work?

When our will conflicts with the desires of our ego-mind an internal “fire” is created which illuminates and burns up our mental, emotional and physical impurities. This inner fire can also be used as a source of spiritual energy; the yogis say the sole practice of Tapas can lead to the release of kundalini and attainment of enlightenment.

The transformative energy generated by practicing tapas us overcome obstacles and achieve our goals, both on and off the yoga mat. It helps us cultivate the mental and physical strength we need to persevere and overcome challenges. With practice, we can develop the endurance, focus, and discipline necessary to attain our highest potential and deepen our spiritual journey.

Tapas, agni and the fire element

Two yogic concepts that are closely related to the idea of igniting your inner fire are agni and the fire element. Agni is the Sanskrit word for fire and is associated with the digestive fire in the body. In yoga, agni is viewed as a metaphor for transformation and purification. It represents the ability to transform the food we eat into energy, as well as the ability to transform our thoughts and emotions into positive actions. The fire element governs the transformative power of the universe, including the digestion of food, the creation of energy and the burning away of impurities.

Three types of tapas

The practice of Tapas in the Bhagavad-Gita (17:14) is broken down into three realms: body, speech and mind. In the body, the practice of tapas involves creating purity, chastity, honesty, non-violence and worship. Using speech involves using kind, truthful, and beneficial words. Practicing Tapas in our minds involves using gentleness, silence, compassion and self-restraint.

Benefits of tapas in yoga

There are many benefits of strengthening your yogic will power. It can help you develop self-discipline, focus, and perseverance, which are essential qualities for any yoga practitioner. By mastering tapas, you can cultivate a deeper sense of inner strength that will help you overcome obstacles and challenges both on and off the mat. A strong, willful yoga practice can help you build physical strength, endurance, and flexibility, which are all important for maintaining a healthy body and preventing injury. Moreover, the practice of tapas can help you develop a greater sense of mindfulness and awareness. By embracing discomfort and pushing through physical and mental limitations, you can learn to be more present in the moment and fully engaged in your yoga practice.

Tapas will also make you a better person. It can help you cultivate positive qualities such as patience, kindness, and compassion. It can increase your sense of self-worth and confidence, allowing you to live a more fulfilling and happy life. Through regular practice of tapas, you become more aware of your thoughts, emotions, and actions. You learn to observe them without judgment and to choose your responses wisely. This can lead to a more calm, centered, and balanced state of mind. Having greater control over your mind and emotions can lead to more positive and productive relationships with others.

Burn up your samskaras

Samskaras are imprints or patterns that are deeply embedded in our subconscious minds due to past experiences and actions. They can affect our thoughts, emotions, and behavior, often leading to negative patterns and limiting beliefs. Tapas is a powerful tool in yoga that can help burn up these samskaras, allowing us to release old patterns and create new ones.

To use tapas to transform samskaras, focus on a specific area of your life where you feel stuck or limited. This could be a habit, a relationship, or a recurring negative thought pattern. Then, commit to a daily practice of tapas in that area. This could involve practicing a challenging yoga pose, meditating on a mantra, or taking a cold shower every morning. Whatever you choose, the key is to stick with it consistently, even when it feels uncomfortable or difficult. Over time, the heat and intensity of tapas will help to burn away the old samskaras, creating space for new, positive patterns to emerge. This process can be challenging, but it is also incredibly liberating and transformative.

Incorporating tapas in your yoga routine

The inner fire of tapas can be cultivated through the use of physical postures, focused breathing, and meditation. This inner heat can help purify the body and mind, burn away negative emotions and thoughts, and increase energy and vitality. By pushing ourselves to our limits and exerting effort in our practice, we create a sense of heat and intensity within the body that can help us burn away impurities and negative tendencies.

There are many ways to cultivate tapas in your yoga practice, but some of the most effective include:

1. Setting a goal
   One of the best ways to cultivate tapas in your yoga practice is to set a goal for yourself. This could be anything from mastering a particular yoga pose or sequence to committing to a regular practice schedule. Having a clear goal in mind can help you stay motivated, focused, and disciplined.
2. Practicing consistently
   Consistency and commitment are key for cultivating tapas in your yoga practice. This means showing up to your mat regularly, even when you don’t feel like it. Set aside a specific time each day or week to practice, and stick to it as much as possible. Over time, you’ll build momentum and see progress in your practice.
3. Pushing your limits
   Tapas is all about pushing yourself beyond your comfort zone. This doesn’t mean you should push yourself to the point of injury or exhaustion, but challenge yourself to try new poses or hold poses for longer periods of time. This can be done gradually, by incorporating more challenging poses into your practice over time, or by simply holding a pose for a few extra breaths each time you practice it. You can also push your limits by attending more challenging classes or workshops, and by practicing more frequently.
4. Cultivating focus and concentration
   Meditation is an essential component of cultivating tapas in your yoga practice. By meditating regularly, you train your mind to focus and concentrate, which helps you stay committed to your practice. Start by setting aside a few minutes each day for meditation, gradually increasing the time as your practice deepens. Over time, you will notice greater clarity and concentration both on and off the mat.

Balancing tapas

Like fire, too much intensity can be destructive. Balancing tapas is crucial to its effectiveness. It is important to approach tapas with the right intention and purpose. It should not be used as a means to punish or harm oneself, but rather as a tool to cultivate self-discipline and inner strength. Work to finding the right amount of effort and intensity that challenges us, but also allows us to grow and thrive.

It is a tool for transformation and should be approached with an attitude of passion and zeal rather than of self-denial and chastisement. “Genuine Tapas makes us shine like the sun,” says Georg Feuerstein. “Then we can be a source of warmth and strength for others”.

Balancing with ahimsa

It is important to balance tapas with ahimsa, the yogic practice of non-harming or non-violence towards ourselves and others. This means that as we strive to achieve our goals, we must do so with kindness and respect for our bodies and minds. This involves listening to our bodies, taking breaks when needed, and avoiding pushing ourselves beyond our limits. Finding a balance between Tapas and Ahimsa is essential for individuals to ignite their inner fire and reach their fullest potential. Therefore, it is important to incorporate both practices into our yoga practice and daily lives to achieve optimal physical, mental, and spiritual health.

Balancing with compassion and contentment

When practicing tapas, it’s important to balance focused effort and will with compassion. Going beyond your comfort zone to achieve your goals is necessary, but pushing yourself too hard and causing injury or illness is not worth it. It’s important to observe the second niyama of santosha and be content with where you are at in your practice and spiritual path. Balancing discipline with benevolence and pushing yourself towards your dreams while still enjoying the beauty of the journey is key. When it comes to your yoga practice, it’s important to listen to your body and not let ego convince you to push past your limits.

Conclusion

Incorporating tapas into a yoga practice can be a powerful tool for stoking the inner fire and achieving personal transformation. By setting intentions and practicing self-discipline, we can cultivate the mental and physical strength needed to overcome obstacles and achieve our goals. When we tap into this inner fire, we connect with our innermost selves and are better able to live a life of purpose and fulfillment. Whether on or off the mat, embracing tapas can help us to conquer challenges and ignite our own inner flames.

The divine within you is stronger than anything that is without you. Therefore, be not afraid of anything. Rely on your own Inner Self, the Divinity within you. Tap the source through looking within. Improve yourself. Build your character. Purify the heart. Develop the divine virtues. Eradicate evil traits. Conquer all that is base in you. Endeavor to attain all that is worthy and noble. Make the lower nature the servant of the higher through discipline, Tapas, self-restraint and meditation. This is the beginning of your freedom. — Swami Satchidananda

Originally Published:  www.yogabasics.com/learn/tapas-yogic-will-power

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We spend roughly a third of our lives sleeping. Every night we dream, although we may not remember those dreams. And our waking life, too, is filled with dreams. They’re woven into the narratives of our moving minds as fantasies, projections, images, and thoughts of the past and future.

Dream yoga is a body of teachings and practices taught in the Bön and Buddhist tantric traditions of Tibet. The goal is to wake up. To wake to the clear awareness that is our fundamental nature.

The practice spans the full cycle of day and night. Lucid dreaming—recognizing you’re dreaming while remaining in the dreams of the night—is the best-known feature of dream yoga. But waking up amid the dreams of the day is equally important. Developing lucidity during the day leads to lucidity in the night. And developing lucidity in the night leads to lucidity during the day.

The benefits of the practice can appear long before a first lucid dream, and continue all the way along the path. Bringing more awareness to your present experience makes life more vivid. Presence is stronger and each moment is fresh. There’s greater freedom because, with increased awareness, you can choose to respond to experience positively and intentionally, rather than reacting from conditioning. There’s more beauty, peace, and joy.

Lucid dreaming is the best-known feature of dream yoga, but waking up amid the dreams of the day is equally important.

Most importantly, the practices of dream yoga support the recognition of, and ability to abide in, the nature of mind: clear, empty awareness. This fundamental nature is also known as buddhanature, the unity of emptiness and clarity, and nondual awareness. All experiences and experiencers arise in this empty clarity. When you recognize this awareness directly, experientially, you know the nature of mind. Through practice you become familiar with it. Abiding in it is realization.

The essence of dream yoga practice is to continually remain present in this awareness. But this is very difficult. Most of us need practices that provide a path. Below is an outline of some of the practices of dream yoga.

Calm Abiding

A basic requirement for any meditation practice is the ability to focus. You needn’t have extraordinary concentration, but to recognize the dream and wake in it, you have to be stable enough to avoid becoming lost in distraction.

Focusing on an object is a simple practice you can do to help stabilize the mind. The object of your focus can be the breath, a visual object, sounds, or sensations. Even a few minutes of practice, if done regularly and often through the day, strengthens concentration and helps to quiet and focus the mind. Over time, it’s helpful to practice for longer sessions. This lays the ground for, and benefits, all other practices.

Practices of the Day: The Four Foundations

The four foundational practices are practices of the day. Often translated as “preliminary” practices, these are actually the essential practices. The method is always the same—increasingly rest in clear awareness—but each of the four brings the practice to a different situation.

1. Change the Karmic Traces

During all sensory and mental experience, try to remain in vivid, open awareness of the present moment. Practice this as much as possible over the course of the day, or you can choose to practice strongly for short periods—a few minutes at your desk, the time it takes to walk a block, while you wash dishes, etc. You will be distracted again and again. When you notice your attention has strayed, return to clear awareness. Determine to visit the practice ten or twenty times each day, or as much as you can.

Frequently check to see if you are in a dream. Ask yourself, “Is this a dream?” Make it habitual enough that you will eventually do the same in night dreams. Open your awareness to include everything you are experiencing. Ask yourself if it is a dream. Make it a real question, focus intently. Is it a dream? Experience will become more vivid and awareness will be open. With consistent practice, you’ll rest in open awareness more often and for longer periods.

2. Remove Grasping and Aversion

Recognize all you encounter and your reactions to what you encounter as the luminous phenomena of a dream.

When you notice you’re having a negative reaction to people, situations, or your own thoughts, when you want the situation to be different than it is, realize this is an opportunity to practice. Immediately relax your body and center yourself in awareness. Observe the outer situation and what arises in your mind and body. Remind yourself that what you experience is a dream, that your reactions are part of the dream, and that your grasping and aversion are actions in the dream. Recognize this with a level of conviction strong enough to leave an imprint on your mind. Become lucid.

Further the practice by developing flexibility. Let go of your habitual reactions. Choose to respond positively and with kindness even when you’re in a bad mood or have been provoked. Choose to be calm when you are stressed. And so on. This will diminish the power of conditioning, deepening your practice and increasing freedom. You can be certain you’re doing this correctly if immediately on seeing your reaction as a dream, you become more present, and desire and attachment lessen.

3. Before Bed: Strengthen Intention

Before going to sleep, review the day and the day’s practice. While centered in awareness, let memories of the day arise, particularly difficult moments to which you have reacted. Recognize those events and your reactions as memories of dreams.

As in the first two practices, truly comprehend and feel the dreamlike nature of your daytime experiences and your memories. Develop a strong intention to be lucid in the coming night’s dreams. Add a prayer to strengthen intention, such as, “May I have a lucid dream tonight. May I be aware in dream.” Put your heart into the intention.

4. In the Morning: Cultivate Memory and Joyful Effort

In the first moments of waking in the morning, review the night. Do you remember your dreams? Were you lucid? Record your dreams or write them down in a journal while they’re fresh. This will make it easier to remember dreams going forward. If you remembered a dream or became lucid in a dream, allow yourself to be happy about it. Always celebrate success in your practice.

If the practice didn’t go well, don’t feel discouraged; this is part of the path. Instead, begin the day with the strong intention to maintain the practices of the day. Reinforce your intention to become lucid, or further develop lucidity the next time you sleep. Then begin the daytime practices.

Practices of the Night: Waking Up While Asleep

It’s helpful to prepare the room where you will sleep to support your practice. The room is now for more than just sleep. It is a meditation room. Treat it as you would a practice room in a temple or retreat. Keep it clean and orderly. Perhaps create a small altar on a desk to inspire you when you enter the room. Include images of your teachers or deities, mandalas or icons that matter to you. If that doesn’t inspire you, use images that do. The beauty of nature, the night sky, people you love. Images that help you feel love, compassion, inspiration, commitment, or awe. Connect the room to your practice.

The practices of night begin as you prepare for sleep and continue through sleeping and waking periods during the night, as well as in dreams. These practices can be as demanding as you want, or as minimal as just setting your intention before sleep.

Clear your mind of the day. Calm and relax your body. Generate compassion and love. Realize you have an opportunity to become lucid this very night. Strengthen your intention.

There are four main practices of the night meant to develop lucidity. They are: abiding in peace, increasing clarity, strengthening presence, and developing fearlessness. With the support of different chakras, postures, symbols, and breathings, the practices develop, in sequence, four qualities supportive of dream yoga and daily life.

Here I describe a simplified form of the first of these four practices, bringing awareness into the central channel. Its purpose is to reconnect you to the intrinsic peace of your fundamental nature.

When you lay down for sleep, lie on your right side, if it’s comfortable for you. Breath gently. Connect with clear awareness. Relax your body again, particularly your throat.

Draw your attention to the throat chakra. Visualize, in the chakra, a deep red, luminous lotus made of light. Generate the felt experience of peace. Merge with peace. Gradually let go of images and imaginings as you allow yourself to fall asleep in peace.

If you wake for any reason during the night, turn your attention to the throat chakra. Lightly visualize the lotus and feel the peaceful, red energy of it. Merge again with peace as you fall back into sleep.

You can practice this informally during the day in addition to the four foundational practices. Anytime you have a moment, particularly when you feel anxious, agitated, or emotional, and before you express what you’re suffering, draw clear, open attention to the throat chakra. Relax the throat entirely and lightly imagine the luminous red lotus. Take a slow, deep breath, relax the body, calm the mind, and let go. Feel peace spread through your body. It only takes moments. Eventually you’ll become aware of peace naturally arising as you place your awareness in the throat chakra. Repeat this informal practice throughout the day.

Though full realization is the goal, signs along the way will encourage you. In this practice, when your dreams become peaceful, when your sleep and your days are more peaceful, these are signs of accomplishment.

Once Lucidity Is Attained

Once you are lucid in the dreams of night, there is literally no limit to what you can experience. Use this freedom to transform or remove boundaries in the mind and identity. Become a giant or a tree, a bird or the sun. Change your gender. Meet the Buddha. Become a buddha. Transform into anything you can think of, and particularly into what you think you can’t be, whether it’s a bee, a joyful person, or a mountain. Transform your negative habits into positive habits: anger into compassion, fear into strength, distraction into awareness. You can generate strong experiences of moving prana in your energy body and chakras.

Ultimately, abide in clear awareness in the dream. When you’re established in pure awareness, two more advanced yogas can be undertaken. Sleep yoga is the practice of abiding in awareness during deep sleep, and bardo practice is training to remain fully aware through the process of death.

Traditionally, dream yoga was not commonly taught in Tibet. But over many centuries, countless men and women have benefited from the practice, and it is now practiced in countries around the world.

If you start these practices, you become part of an unbroken tradition that began a very long time ago. It’s good to think of those who came before, your spiritual ancestors. They faced the same difficulties you do, the same problems and setbacks, and many found freedom in realization. Also think of those who will come after you, who will be positively influenced by your practice. There’s support in acknowledging and connecting to the tradition.

Of course, there’s more complexity to dream yoga than can be addressed in this short article, including other practices and other supports for the practices. There are practices specifically for waking periods in the night, and there is more to do once you’re lucid. So it is good to receive oral instruction from a teacher who can answer your questions and help you deal with obstacles. There are also books on dream yoga, by myself and others, that can be helpful.

If you decide to practice dream yoga, which has been very important to me personally, and to so many others, I hope it will bring you many good results.

Originally Published: www.lionsroar.com

The post How to Practice Dream Yoga appeared first on Table for Change.

Can yoga help you lose weight? There’s plenty of evidence to suggest it can help with mobility, but there’s not much proof to show that the exercise is a real calorie-torcher. One study, published in the Journal of Physical Activity and Health (opens in new tab), showed that a 60-minute Vinyasa practice burned fewer calories than a walking session on a treadmill. As such, it’s probably not the most effective style of training if you’re trying to lose weight.
There is some evidence to show that certain individuals can lose weight through yoga, but the average healthy person won’t see significant changes. Keep in mind though that the benefits of yoga (opens in new tab) are numerous, so if you have invested in one of the best yoga mats (opens in new tab) it’s worth hanging onto it for now. Here’s what the latest research says on yoga and weight loss.

Can yoga help you lose weight?

A systematic review of 445 records, published in Preventative Medicine (opens in new tab), concluded that there was little evidence to suggest that yoga could have dramatic effects on the weight of healthy individuals. However, the review notes that there were some significant changes in body mass recorded for overweight individuals who participated in yoga studies. So the practice could decrease the weight of some people – but as with a lot of exercise programs, this depends on your starting fitness level, along with the frequency and intensity of the yoga sessions.

Research has also shown that yoga can lower your basal metabolic rate – the amount of energy needed for the body’s housekeeping functions. If this rate is lowered, the whole body slows down and this means the body needs fewer calories for its housekeeping functions. A study published in 2006 in BMC Complementary and Alternative Medicine (opens in new tab) found the basal metabolic rate was reduced by 13% in people who had practiced yoga compared to those who had not.

The study involved more than 100 participants who were prescribed a diverse Hatha yoga practice which is designed to speed up and slow down the metabolic rate. The participants followed this routine for more than six months.

Effectively, the study highlighted that the percentage of reduction in the basal metabolic rate was high enough to mean that yoga practitioners would either require less food and fewer calories. So if they continued to eat as before while still practicing yoga, they would actually gain weight.

Can yoga help you build muscle?

Yoga is considered to be a way of improving flexibility, but there is some evidence to suggest that it can also help you to build (or at least improve) muscle.

A study in the journal Evidence-Based Complementary and Alternative Medicine (opens in new tab) found there were significant improvements in the muscular strength in men and women who practiced yoga compared with the control group. But increased muscle strength may depend on the type of yoga you practice.

For example, a Yin or Restorative yoga class affects the connective tissues and focuses on passive stretching. On the other hand, Bikram or Ashtanga yoga, which is much more dynamic, acts more like a cardio workout, where the postures are more challenging and the pace of the class is faster. You’d expect to build strength doing the latter because it involves contracting muscles to stretch opposing ones. This is known as active stretching.

One way that yoga can help you build muscle is by pose progression, gradually trying different variations of postures and increasing the skill level. This was found by a study published in the Journal of Complementary Therapies of Medicine (opens in new tab).

Can yoga help improve other aspects of your health?

Yoga has many other health benefits, some of which are increased flexibility, improved mental health and wellbeing, reduced stress and quality of sleep.

A study published in the International Journal of Yoga (opens in new tab) followed college athletes over a period of 10 weeks. There were two groups; one that had biweekly yoga sessions and a control group that did no yoga activity. There were significant differences in the flexibility of the group that attended biweekly yoga sessions whereas there were no significant differences in the group that did no yoga activity.

Yoga has also been shown to benefit mental health and wellbeing. The International Journal of Yoga (opens in new tab) published a study that found that practicing yoga and meditation as a means to manage acute and chronic stress can help individuals overcome comorbidities associated with diseases and leads to an improved quality of life.

This study also found that a regular yoga practice positively affected people’s ability to fall asleep. They found that less time was taken to fall asleep and there was an increase in the number of hours they slept for. Participants also reported feeling more rested in the morning.

So, although yoga might not lead to weight loss, it offers a lot of other benefits that could help you lead a happier, healthier life.

Originally Published: www.livescience.com

The post Can yoga help you lose weight? appeared first on Table for Change.