The Subtle Body flashcards |

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Kapalabhati

Pranayama technique. Big passive inhale with short, powerful exhales. Helps eliminate stress and negative emotions. Known as the Cleansing Breath. Good digestion and circulation.

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Anuloma Viloma or Nadi Shodhana

Pranayama technique. Alternate nostril breathing: inhaling through one nostril and exhaling through the other. Cleanse respiratory system, improves concentration and memory.

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Ujjayi

Pranayama technique. Ocean sounding breathing. Back of throat constricted. Helps with concentration, awareness and generates internal heat.

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Kosha

The 5 layers that cover the Atman / inner self.

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Atman

Reference to the essential self

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Maya

Veil of illusion. The Divine in us is hidden by maya. Maya makes us perceive things as other than what they really are.

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Annamaya Kosha

The outer layer: body. Anna meaning food. Refers to our physical being: what we can touch and feel. Most tangible. Develop sense of detachment or our body, enables us to progress inward during meditation.

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Pranamaya Kosha

Energy layer: Prana / life force flows through the body. Can't see it but can feel it in vibration of breath. How prana flows depends on the balance between mind, body and spirit.

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Manomaya Kosha

Mind layer: manas meaning mind. The brain, spinal cord, nerves, and sensory faculties. Finds expression in our thoughts, feelings and responses. Sense of attachment and being different from others.

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Vijnanamaya Kosha

Ego / Intellect layer. Vijnana means "to know deeply or intensely". Manifests wisdom - not just intellectual knowledge. Enabling introspection and insight. See things as they are, not as they appear. Serious meditation helps.

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Anandamaya Kosha

Inner most layer. Ananda means "bliss". Not associated with sensory - independent of emotion, stimuli and thought. State of total contentment, peace and joy. Relationships change, become more fulfilling, and more joyous.

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Chakra

7 centers of consciousness - invisible and formless - along the spine. Transmit prana throughout the body and mind. Awakening them helps restore and maintain inner balance.

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Muladhara

Root chakra - base of the spine. Quality is innocence, enables us to know pure, unconditional happiness. Adulthood robs us of direct knowledge, though never truly lost. Functioning of kidneys, blood, muscles.

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Swadisthana

Sacral chakra - lower abdomen, sacrum. Creative potential, concentration, and spiritual knowledge. Sense subtle vibrations in the body as well as in the world around. Stomach and reproductive.

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Manipura

Solar Plexus chakra - halfway between the ribs and navel. Generosity and contentment; helps conquer stress and promotes peace of mind. Strong sense of morality and spiritual motivation. Nervous system, digestive system, liver, pancreas, spleen and gall bladder.

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Anahata

Heart chakra - at the sternum. House of the self / divine consciousness. Rise above ego and conditioning, draw's closer to one's true self, emanating love, compassion and goodwill towards others. Lungs, heart, thymus gland and circularity system.

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Vishuddha

Throat chakra - at the throat. Quality of detachment. Compassion grows, relationships improve. Feeling of remorse and guilt dissolve. Awareness of oneness with the universe. Thyroid gland, lungs and entire respiratory system.

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Ajna

Third Eye chakra - between the eyes. Forgiveness and and empathy. Rise in tolerance, understanding, humility and nobility. Hurt, resentment, anger and animosity weaken. More altruistic (selfless concern for the well-being of others). Pituitary gland, eye, ears, nose and bones.

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Sahasrara

Crown chakra. Above the head. Final stage in the evolution of consciousness. All qualities come together. Ultimate reality. Brain, pineal gland and central nervous system.

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Nadis

Energy pipes within the body through which prana flows. No physical form. Developed yogis see their formless presence. Nadi means "flow." Prana flowing freely will lead to mental, emotional and physical well being. There are 10 of thousands: ida, pingala and sushumna nadis are most important.

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Sushumna

Centrail nadi; runs from the base of the spine to the top of the head, passing through all 7 chakras upwards. Channel through kundalini rises when awakened. Opens when ida and pingala are in equilibrium.

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Ida

Twirls around sushumna, base to the crown, intersecting at each chakra. Begins and ends on the left. Cool, feminine and supporting. Understand to direct our mental functioning. Determines the state of physical, mental and spiritual development.

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Pingala

Twirls around sushumna, base to the crown, intersecting at each chakra. Begins and ends on the right. Warm, motivating and masculine. Controls our physical process. Determines the state of physical, mental and spiritual development.

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Bandhas

Restraints or locks which prevent prana from moving / flowing. Physically, emotional or mental imbalances causes the energy to not flow freely. Clearing / regulating the flow helps resolve. Three main bandhas used: Jalandhara, Uddiyana, and Mula.

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Jalandhara Bandha

Chin lock. Jal means "net" or "mesh" and refers to the nadis. Dhar means "hold or restrain". Clears confusion, calms the mind and relieves anger and stress. Inhale deeply and hold. Bow head, locking chin. Arms are straight, shoulders are raised and thrusted forward. Held for as long as comfortable. Release by exhaling, relaxing shoulders, raising chin and leveling head.

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Uddiyana Bandha

Abdominal Lock or Fly-up. Exercising the abdomen and diaphragm muscles. Prana flows upward from tummy to chest. Stimulates the manipura chakra (solar plexus). Inhale fully. Strong exhale, empty lungs and contract abdomen. Relax the abdomen and expand chest. Draw abdominal and organs upward; navel up the spine. Active Jalandhara. Hold for 15-30 seconds. Repeat 3 or more times.

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Mula Bandha

Anal Lock. Muscles in the pelvic region. Resolves psychological and neurotic imbalances due to sexual frustration or dissatisfaction. Calms the central and sympathetic nerves, regulates blood flow. Activates the muladhara chakra. (root chakra).

Vajrasana

It is a kneeling position sitting on the heels. It is similar to Hero Pose but there is one major difference: in Hero Pose, the feet are separated and the buttocks are on the floor.In Thunderbolt Pose, the heels are together with the buttocks resting on top of them.

Padmasana

Derived from sanskrit word padma: lotus, and ฤ?sana: seat or throne. It may refer to: Lotus pad or Lotus throne in Hindu-Buddhist art. Lotus position in yoga.

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