Advance gift for International Day of Yoga 2023

Bhamini Chouhan

Art of Living Faculty

This International Day of Yoga we bring you a very special gift and sequence of yoga postures!

Usually when one thinks of a lotus, what comes to mind? A fully blossomed flower, where each petal is opening up to the sky. Now observe where does the lotus originate from? Mud. Yet, the lotus remains unstained and untouched by the muddy pond. Imagine if we could also be like the lotus flower - untouched by day-to-day events, blossoming with love and joy. Padma Sadhana is a practice that could make such blossoming possible. Designed by Gurudev Sri Sri Ravi Shankar, this beautiful yoga practice is comprised of a simple sequence of yoga postures, Nadi Shodhan breathing technique (pranayama), and meditation.

Padma’ means lotus and ‘Sadhana’ is your effort. This practice should therefore be as effortless and light as a lotus. Sadhana is the gentle nudge to get on to the mat and Padma is the unfurling of your potential, layer by layer. Together, Padma Sadhana can help you blossom from within through the practice of these yoga postures.

What does the Padma Sadhana sequence look like?

Gentle, yet so deep, Padma Sadhana, is a very meditative practice. The entire Padma Sadhana sequence is 45-minutes long, which includes 15 minutes of yoga postures, 5 minutes of Nadi Shodhan pranayama, 20 minutes of meditation (guided meditation or Sahaj Samadhi meditation), followed once again by 5 minutes of Nadi Shodhan pranayama. The yoga postures in Padma Sadhana are held for a longer time (about 30-60 seconds each) and flow into each other, with each yoga pose complementing the preceding one. When done correctly, Padma Sadhana stretches the body and prepares the mind for meditation. In fact, each yoga posture in the Padma Sadhana sequence becomes a meditative experience by itself.

What asanas (yoga poses) are included in the Padma Sadhana?

There are 15 asanas that gently flow into each other. Though it may look like a series of 15 asanas, it is done in such a way that it feels like one single asana. Asanas are followed by pranayama and meditation.

1. Body or Back Rotation

2. Ardha Shalabhasana (Half Locust pose)

3. Shalabhasana (Locust pose)

4. Bhujangasana (Cobra pose)

5. Viparita Shalabhasana ( Superman pose)

6. Dhanurasana (Bow pose)

7. Naukasana (Boat pose)

8. Ardha Pawanmuktasana (Wind Relieving pose)

9. Purna Pawanmuktasana (Wind Relieving pose)

10. Sarvangasana (Shoulderstand)

11. Natarajasana (Dancing Shiva pose)

12. Ardha Matsyendrasana (Spinal twist)

13. Parvatasana (Mountain pose)

14. Yoga Mudra

Benefits of Padma Sadhana:

Padma Sadhana is a complete practice with benefits on physical, mental/emotional, and spiritual levels.

1. Acts as a full body workout.

2. The long holds in the postures lead to greater muscular development and strength.

3. The specific asana sequence balances all the Chakras (subtle energy centers), and opens Nadis (energy channels).

4. Increases blood circulation,

5. Optimises all glandular functions in the body.

6. Provides mental relief and reduces brain fog- each time you practice it, you come out refreshed, rejuvenated, and calmer.

7. Helps prepare the body and mind for deeper meditation.

8. Induce Muscles relaxation, activates the Vagus Nerve, thus promoting healing.

Who should avoid it?

1. Pregnant women and women during the menstrual period can practice the asanas but do so very lightly. They may continue normally with the pranayama and meditation techniques.

2. People suffering from arthritis and diseases related to the spine or heart can also go easy with the asana practice.

The Padmasadhana practice, along with the Sudarshan Kriya and Sahaj Samadhi Meditation is a complete practice for a Yogi to fully blossom.

When our yoga postures have all these five qualities – Stability, Awareness, Grace, Perfection and a fully Blossoming being, then the Divinity dawns in us and that is Padma Sadhana; ridding yourself of all pent up emotional, mental and physical energy, becoming as light and fragrant as a flower.

Refer to:

https://www.youtube.com/watch?v=9JSUszBfMbA

10 Health Benefits of Yoga in Daily Life

• All-round fitness

• Weight loss

• Stress relief

• Inner peace

• Improved immunity

• Living with greater awareness

• Better relationships

• Increased energy

• Better flexibility & posture

• Better intuition

Remember, yoga is a continuous process/ journey. So keep up your practice and enjoy your time on your mat!

The deeper you go into your yoga practice, the more profound the benefits.

In time to come it will help develop a healthy & happy body and mind! Lastly remember it is important to learn and practice yoga postures under the supervision of a trained Yoga teacher.

The International Day of Yoga has been celebrated across the world annually on June 21 since 2015, following its inception in the United Nations General Assembly in 2014.Yoga is a physical, mental and spiritual practice which originated in ancient India.