Bhushan Bhukte is a certified Yoga trainer with an M.A. in Human Consciousness & Yogic Science from Gurukula Kangri Vishwavidyalaya in Haridwar. Bhushan is a full-time trainer in the Heartfulness Yoga Academy. He is known for helping others with loving discipline and encouragement while keeping it fun.



Bhushan-sangeeta.jpg

Bhushan Bhukte & Sangeeta Padmanabhan

<h4
    id="h-in-2022-india-will-be-celebrating-75-years-of-independence-and-it-is-the-tradition-in-india-to-offer-gifts-and-sweets-to-others-on-your-birthday-in-this-spirit-india-is-offering-the-world-this-beautiful-practice-of-surya-namaskar-a-salutation-to-the-sun-a-simple-and-deep-way-to-bring-physical-mental-emotional-and-spiritual-well-being-along-with-awareness-of-our-connections-with-nature">
    <strong>In 2022, India will be celebrating 75 years of Independence, and it is the
        tradition in India to offer gifts and sweets to others on your birthday. In
        this spirit, India is offering the world this beautiful practice of Surya
        Namaskar, a salutation to the Sun, a simple and deep way to bring physical,
        mental, emotional, and spiritual well-being, along with awareness of our
        connections with Nature.
    </strong>
</h4>

<h4
    id="h-the-heartfulness-yoga-academy-is-one-of-the-partner-organizations-spearheading-this-initiative-we-hope-you-will-join-us-from-the-first-of-january-2022-in-a-collective-effort-to-reach-750-million-surya-namaskars-to-register-for-the-event-and-learn-more-please-visit-www-75suryanamaskar-com">
    <strong>The
        <span class="has-vivid-red-color">HEARTFULNESS YOGA ACADEMY</span>
        is one of the partner organizations spearheading this initiative. We hope
        you will join us from the first of January 2022 in a collective effort to
        reach 750 million Surya Namaskars. To register for the event and learn more,
        please visit
        <a href="http://www.75suryanamaskar.com">www.75suryanamaskar.com</a>.</strong>
</h4>

<hr class="vertical-space1" />

<h4 id="h-history">
    <span class="has-vivid-red-color">History</span>
</h4>

<p>
    “Surya” is the Sanskrit word for Sun, and “Namaskar” means salutation or
    paying one’s respects. The Sun is the source of all life on Earth, and the
    practice of Surya Namaskar has been an expression of gratitude and reverence
    to the Sun, at least since Vedic times, and probably much earlier in most
    cultures around the world. The Sun has also symbolized spiritual
    consciousness.
</p>

<p>
    There are a multitude stories about the origin of Surya Namaskar. One of them
    is about Hanuman, the monkey god and great devotee of Lord Rama. It is said
    that Hanuman practiced the Sun salutation as an offering of gratitude to the
    Sun for accepting him as a disciple for thousands of years and helping him to
    develop wisdom. In more recent history, King Bhawanrao Shriniwasrao Pant
    Pratinidhi from Maharashtra was a practitioner of Yoga who did Surya Namaskar
    as part of his spiritual practice, and eventually integrated it into his Yoga
    routine. He popularized this tradition for physical, mental, emotional, and
    spiritual benefit. His form had ten steps, without the raised hands posture
    (<em>Hasta Uttanasana</em>), which was later added. Swami Sivananda, founder
    of the Divine Life Society, also played a role in merging Surya Namaskar into
    contemporary yogic practices. He was a medical doctor turned sannyasi, who
    wrote <em>Yogic Home Exercises</em>, which was published in 1939. His
    disciple, Swami Satyananda Saraswati, then set up the Bihar School of Yoga in
    1964, popularizing Surya Namaskar both in India and internationally. The
    Sivananda-Bihar style of Surya Namaskar is a twelve-step practice, including
    <em>Hasta Uttanasana</em>. In this and some other traditions, each step is
    associated with a mantra linked with the twelve names of the Sun God.
</p>

<p>
    Another very influential teacher of Yoga, T. Krishnamacharya (1888-1989), made
    the flowing movements of Surya Namaskar the basis of his Mysore style of Yoga.
    His students, K. Pattabhi Jois and B.K.S. Iyengar, both popularized these
    flowing movements between asanas, so in these schools of Yoga the twelve
    asanas are connected by jumping or stretching movements.
</p>

<h4 id="h-a-practice-for-physical-mental-emotional-and-spiritual-well-being">
    <span class="has-vivid-red-color">A practice for physical, mental, emotional, and spiritual
        well-being</span>
</h4>

<p>
    Surya Namaskar is an effective way of loosening, stretching, massaging, and
    toning all the joints, muscles, and internal organs of the body. It is a very
    useful practice for a healthy active life, while also preparing for spiritual
    awakening and the resulting expansion of consciousness. Some consider is to be
    a complete spiritual practice, as it includes asanas, pranayama, mantra, and
    meditation.
</p>

<p>
    It starts and ends with the Pranam Asana, with the hands placed at the heart
    center in the prayer pose, making it a moving meditation. It is a humble
    salutation to the Sun (the light outside), and to the light within, the soul
    that resides in the heart. Each asana of the Surya Namaskar has a special
    significance.
</p>

<h4>
    <span class="has-vivid-red-color">Benefits</span>
</h4>

<p>
    The benefits of Surya Namaskar are too many to enumerate, but here are some of
    them:
</p>

<ol type="1">
    <li>
        <strong>Energetic:</strong> Activates the <em>Surya nadi (Pingala)</em>,
        enhancing the energy levels in the body.
    </li>
    <li>
        <strong>Cardio-respiratory: </strong>Improves cardio-respiratory function.
        Optimizes lung and respiratory function.
    </li>
    <li>
        <strong>Digestive: </strong>Stimulates and balances the digestive system,
        the abdominal muscles, and other internal organs.
    </li>
    <li><strong>Immune: </strong>Boosts immunity and improves metabolism.</li>
    <li>
        <strong>Detox: </strong>The expansion and contraction of muscles move
        stagnant, impure blood, so that it can be filtered by the kidneys and
        re-oxygenated by the lungs.
    </li>
    <li>
        <strong>Cognitive: </strong>Improves and increases mental awareness by
        bringing fresh oxygenated blood to the brain. Enhances cognitive function.
    </li>
    <li>
        <strong>Weight Management: </strong>Done at a fast pace, it burns fat.
    </li>
    <li>
        <strong>Skeletal: </strong>Improves circulation to the spinal nerves, tones
        the muscular system, and stretches the articulations. Improves posture.
    </li>
    <li>
        <strong>Meditative: </strong>Slow and rhythmic movements and regular deep
        breathing create a meditative effect. Generates prana, which activates the
        subtle body.
    </li>
</ol>

<h4>
    <span class="has-vivid-red-color">Precautions</span>
</h4>

<p>
    The following precautions are <em>general</em>. Please note that this practice
    should always be taken up under the guidance of an experienced Yoga
    instructor. Seek special guidance for appropriate modifications, if any of the
    following apply to you:
</p>

<ol type="1">
    <li>
        High blood pressure, coronary artery disease, and/or stroke, especially in
        its dynamic form. A slow version can be done under the guidance of a
        qualified Yoga teacher.
    </li>
    <li>Back pain, sciatica, or any spinal problems.</li>
    <li>
        During heavy or painful menstruation, and during pregnancy. Seek guidance
        from a Yoga teacher who is certified in prenatal Yoga.
    </li>
</ol>

<hr class="vertical-space1" />

<div class="block-image">
    <figure>
        <img decoding="async" alt="suryanamaskar1" width="700" height="389" class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar1_700x389_b04f8de372.jpg?updated_at=2023-04-09T05:31:56.673Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar2" class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar2_700x389_27f59b6ad5.jpg?updated_at=2023-04-09T05:33:18.973Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar3_700x389_2dc3fc2a8d"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar3_700x389_2dc3fc2a8d.jpg?updated_at=2023-04-09T05:34:32.191Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar4_700x389_e5393256e6"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar4_700x389_e5393256e6.jpg?updated_at=2023-04-09T05:35:47.775Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar5_700x389_1fd7c623b7"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar5_700x389_1fd7c623b7.jpg?updated_at=2023-04-09T05:36:55.912Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar6_700x389_62e17baaab"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar6_700x389_62e17baaab.jpg?updated_at=2023-04-09T05:38:08.238Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar7_700x389_dd2091847e"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar7_700x389_dd2091847e.jpg?updated_at=2023-04-09T05:39:14.698Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar8_700x389_3b5a41fd66"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar8_700x389_3b5a41fd66.jpg?updated_at=2023-04-09T05:40:06.981Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar9_700x389_2ea2534794"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar9_700x389_2ea2534794.jpg?updated_at=2023-04-09T05:41:28.218Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar10_700x389_72cacbc5da"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar10_700x389_72cacbc5da.jpg?updated_at=2023-04-09T05:42:31.118Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar11_700x389_5684b2d399"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar11_700x389_5684b2d399.jpg?updated_at=2023-04-09T05:43:37.340Z" />
    </figure>
</div>

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="389" alt="suryanamaskar12_700x389_ebcdf3137b"
            class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/suryanamaskar12_700x389_ebcdf3137b.jpg?updated_at=2023-04-09T05:44:48.217Z" />
    </figure>
</div>

<hr class="vertical-space1" />

<h4>
    <span class="has-vivid-red-color">How to practice</span>
</h4>

<p>
    Always listen to your body and don’t use undue force. There are various
    modifications of the Surya Namaskar, even a Chair yoga version. So, select a
    version which works for you.
</p>

<p>Here are some general guidelines:</p>

<ol type="1">
    <li>Do Surya Namaskar on an empty stomach.</li>
    <li>Keep your eyes open.</li>
    <li>
        Breathe normally at first, and once you are comfortable with the postures
        you can focus on your breathing. Don’t hold your breath. Breathe deeply and
        slowly, with long inhalations and exhalations.
    </li>
    <li>
        Don’t strain the body and don’t over stretch. Increase the intensity of the
        practice gradually, and with consistent practice your flexibility will
        improve.
    </li>
    <li>
        Smile while practicing – it will help you to avoid straining yourself.
    </li>
    <li>Let your movements be slow and gradual, avoiding any jerky movements.</li>
    <li>Don’t retain the final position for too long.</li>
    <li>
        Let your legs and knees remain straight and distribute your body weight
        evenly on both feet. Keep your knees soft.
    </li>
    <li>Pay special attention to your legs, waist, and neck.</li>
</ol>

<p>
    Each round generally takes two to three minutes to perform, depending on the
    speed and intensity of the practice. To learn more about Surya Namaskar,
    please visit our playlist of videos at
    <a href="https://hfn.link/75sn">https://hfn.link/75sn</a>, or contact us at
    <a href="mailto:yoga@heartfulness.org">yoga@heartfulness.org</a>. For general
    information about the Heartfulness Yoga Academy, go to
    <a href="http://www.heartfulness.org/yoga">www.heartfulness.org/yoga</a>.
</p>

<hr />

<h4>
    <span class="has-vivid-red-color">Useful references</span>
</h4>

<p>
    Swami Satyananda Saraswati, 2015.
    <em>Asana Pranayama Mudra Bandha.</em> Yoga Publication Trust, Bihar,
    India.<em></em>
</p>

<p>
    <a
        href="https://yogainternational.com/article/view/the-ancient-origins-of-surya-namaskar-sun-salutation">https://yogainternational.com/article/view/the-ancient-origins-of-surya-namaskar-sun-salutation</a>
</p>

<p>
    <a
        href="https://www.yogajournal.com/poses/here-comes-the-sun/">https://www.yogajournal.com/poses/here-comes-the-sun/</a>
</p>

<p>
    <a
        href="https://www.ekhartyoga.com/articles/practice/the-origin-of-the-sun-salutation">https://www.ekhartyoga.com/articles/practice/the-origin-of-the-sun-salutation</a>
</p>

<hr />

<hr class="vertical-space1" />

Join the well-being movement!

<h4>
    <strong>How are Yoga, social responsibility, and social justice interlinked?
        <span class="has-vivid-cyan-blue-color">SANGITA PADMANABHAN</span>
        and
        <span class="has-vivid-cyan-blue-color">BHUSHAN BHUKTE</span>
        from the Heartfulness Yoga Academy share some interesting perspectives on
        how to develop a higher sense of social responsibility and bring about
        social justice through Yoga. They also share the Peaceful Warrior
        practice.</strong>
</h4>

<hr class="vertical-space1" />

<p>
    By their very nature, Yoga and social responsibility are interlinked. The word
    Yoga is derived from the Sanskrit root <em>Yuj</em><strong> </strong>meaning
    “to yoke” or “to unite.” The practice of Yoga leads to the union of individual
    consciousness with Universal Consciousness, bringing about perfect harmony
    between mind and body, human beings and Nature.
</p>

<p>
    Yoga is the art and science of healthy living. It is all about peace, unity,
    wholeness, and connectedness. It brings about individual growth, which leads
    to the growth of the society and the community.
</p>

<h4>
    <span class="has-vivid-cyan-blue-color">How can social injustice ever exist where there is oneness
        and peace?</span>
</h4>

<p>
    Sage Patanjali gave us the eightfold path of Ashtanga Yoga. The first two
    limbs are <em>Yama</em> and <em>Niyama</em>, those universal ethical
    principles that are for all times and all humanity. They are the very
    foundation of yogic practice. The <em>Niyamas</em> tell us what we can do for
    the good of ourselves and the society, and the <em>Yamas</em> tell us what to
    avoid, because it would be harmful to ourselves and the society. By following
    the <em>Yamas</em> and <em>Niyamas</em> we become socially responsible – we
    lead a lifestyle that is in tune with Nature. That is exactly what humanity
    and our planet need right now.
</p>

<hr class="vertical-space1" />

<h5 class="has-text-align-center">
    <span class="has-black-color">“Only remove the hatred and universal love is there.”<br /><em>—</em>
        Babuji</span>
</h5>

<hr class="vertical-space1" />

<h4>
    <span class="has-vivid-cyan-blue-color">Peaceful Warrior practice</span>
</h4>

<p>
    Yoga means so much more than our <em>Asana</em> practices on the mat. It
    permeates all aspects of life. Many of us take up Yoga for its physical
    benefits, but after practicing for a while we are drawn to the beautiful
    universal philosophy behind the practices. When we keep our mind in the
    present, with complete breath and body awareness, these practices induce in us
    various <em>b</em><em>havas</em>, or feelings.
</p>

<p>
    The Warrior Pose, named after the warrior Virabhadra, is said to help us
    overcome ego and ignorance. When we practice the warrior series, it leads to
    feelings of strength, focus, humility, reverence, confidence, and courage. Try
    this practice with us at
    <a href="https://youtu.be/s1kODAjcOQU">https://youtu.be/s1kODAjcOQU</a>.
</p>

<hr class="vertical-space1" />

<hr />

<hr class="vertical-space1" />

<div class="block-image">
    <figure>
        <img decoding="async" width="700" height="525" alt="" class="lazyload w-100 has-img-center"
            src="https://cdn-prod-static.heartfulness.org/virabhadrasana_2_Warrior_2_fb0fc1109c.jpg" />
    </figure>
</div>

<h5 class="has-text-align-center">
    <strong>I am a peaceful warrior. Peace is my goal. Inner composure is my shield
        from external disturbances.</strong>
</h5>

<hr class="vertical-space1" />

<hr />

<hr class="vertical-space1" />

<div class="block-image">
    <figure>
        <img decoding="async" width="700" alt="" class="lazyload w-100 has-img-center"
            src="https://cdn-prod-static.heartfulness.org/Viparita_Virabhadrasana_Reverse_Warrior_c84221a9e6.jpg" />
    </figure>
</div>

<h5 class="has-text-align-center">
    <strong>My gaze is ever upward, yet my feet are firmly rooted.</strong>
</h5>

<hr class="vertical-space1" />

<hr />

<hr class="vertical-space1" />

<div class="block-image">
    <figure>
        <img decoding="async" width="700" alt="" class="lazyload w-100 has-img-center"
            src="https://cdn-prod-static.heartfulness.org/Virabhadrasana_1_Warrior_1_7d3de09c71.jpg" />
    </figure>
</div>

<h5 class="has-text-align-center">
    <strong>My mind and body are aligned and in harmony.<br />Come what may, I am
        ready.</strong>
</h5>

<hr class="vertical-space1" />

<hr />

<hr class="vertical-space1" />

<div class="block-image">
    <figure>
        <img decoding="async" width="700" alt="" class="lazyload w-100 has-img-center"
            src="https://cdn-prod-static.heartfulness.org/Baddha_Virabhadrasana_Humble_Warrior_Pose_0282c4bc88.jpg" />
    </figure>
</div>

<h5 class="has-text-align-center">
    <strong>Humility is the backbone of my inner peace.<br />Rooted in reverence and
        eternally grateful.</strong>
</h5>

<hr class="vertical-space1" />

<hr />

<hr class="vertical-space1" />

<div class="block-image">
    <figure>
        <img decoding="async" width="700" alt="" class="lazyload w-100 has-img-center"
            src="https://cdn-prod-static.heartfulness.org/virabhadrasana_2_Warrior_2_fb0fc1109c.jpg" />
    </figure>
</div>

<h5 class="has-text-align-center">
    <strong>I am a peaceful warrior, my mind at ease, my heart at peace.</strong>
</h5>

<hr class="vertical-space1" />

<hr />

<hr class="vertical-space1" />

<p>
    Try to carry the focus, awareness, and the feeling of peace you generate
    during this practice with you throughout all your daily activities. It is only
    then that the real magic of Yoga begins to work, and the goodness of your
    heart will be reflected in all your actions.
</p>

<hr class="vertical-space1" />

The peaceful warrior

<h4
    id="h-how-can-yoga-help-us-take-care-of-the-planet-sangeeta-padmanabhan-and-bhushan-bhukte-from-the-heartfulness-yoga-academy-explain-the-relationship-between-yoga-and-the-environment-and-the-simple-practices-that-we-can-all-do-to-cultivate-sustainability-and-a-regenerative-attitude">
    <strong>How can Yoga help us take care of the planet?
        <span style="color: #1fc003">SANGEETA PADMANABHAN</span>
        and
        <span style="color: #0693e3">BHUSHAN BHUKTE</span>
        from the Heartfulness Yoga Academy explain the relationship between Yoga
        and the environment, and the simple practices that we can all do to
        cultivate sustainability and a regenerative attitude.</strong>
</h4>

<hr class="vertical-space1" />

<h4>
    <strong><span style="color: #cf2e2e">Reverence for Mother Earth</span></strong>
</h4>

<p>
    There is an ancient mantra dedicated to divine Mother Earth asking her for
    forgiveness for touching her with our feet. It is chanted first thing in the
    morning before getting out of bed, before placing our feet upon her:
</p>

<p class="text-center">
    <em>Samudra-Vasane Devi Parvata-Stana-Mannddale |</em><br /><em>Hari Priye Namas-Tubhyam Paada-Sparsham
        Kshamasva-Me ||</em>
</p>

<p class="text-center">
    Salutations to Mother Earth, who has the oceans as her clothing<br />and
    mountains and jungles on her body. The Beloved of Hari (the Lord),<br />please
    forgive me for placing my feet upon you.
</p>

<p>
    This beautiful chant shows the reverence and gratitude of the ancient yogis
    toward Mother Earth. We can all bring back this attitude into our lives.
</p>

<h4>
    <strong><span style="color: #cf2e2e">Skill in action</span></strong>
</h4>

<p class="text-center">
    <em>Yogaha Karmasu Kaushalam|| </em><br />Chapter 2, verse 50
</p>

<p>
    In the Bhagavad Gita, Lord Krishna said that Yoga is skill in action. Yoga
    is not merely a set of physical exercises. Yoga&nbsp;is how skillfully you
    communicate and act in any given situation. As you grow on the path of Yoga
    you become less reactive and more proactive.
</p>

<p>
    Another definition of Yoga is “<em>Samatvam Yoga Uchyate</em>” (Chapter 2,
    verse 48). Yoga is a balanced state of mind and body. The essence of Yoga is
    balance, not only within, but also in our relationship with all humanity and
    nature.
</p>

<p>
    The Bhagavad Gita also teaches us that “not taking action in times of crisis
    is a form of violence.” Adopting a yogic lifestyle can teach us&nbsp;to live
    in harmony with ourselves, society and nature. This is of utmost relevance
    today to help us to combat climate change.
</p>

<h4>
    <strong><span style="color: #cf2e2e">Yoga is a way of life</span></strong>
</h4>

<p>
    Adopting a yogic lifestyle provides us with powerful tools to bring about
    complete inner transformation.
</p>

<p>
    The practice of the <em>Yamas</em> and <em>Niyamas</em> brings about this
    subtle but potent transformation. Non-violence (<em>ahimsa</em>),
    non-possessiveness (<em>aparigraha</em>), contentment (<em>santosha</em>),
    removal of impurities (<em>tapas</em>), and surrender to the ultimate (<em>Ishwara pranidhan</em>a) are
    all&nbsp;powerful tools.
</p>

<p>
    Through the practice of Yoga, we uncover our deepest intentions, values, and
    abilities. Through <em>asteya</em> (non stealing) we realize that we are
    stealing the future from generations to come. Through
    <em>swadhyaya</em> (introspection) we realize how our often
    innocent&nbsp;but&nbsp;thoughtless actions are harming the Earth.
</p>

<h4>
    <strong><span style="color: #cf2e2e">Yoga on the mat and beyond</span></strong>
</h4>

<p>
    Our actions always&nbsp;begin with our personal practice. As practitioners
    of Yoga, we become aware that our bodies are made up of the elements, and
    that we breathe, eat, and drink what the Earth provides us. We are one with
    the Earth.
</p>

<h5>
    <span style="color: #0693e3">1. Let concepts be alive</span>
</h5>

<p>
    When you are practicing <em>asanas</em>, are you able to find the delicate
    balance between getting into the pose, staying in the pose, and coming out
    of the pose, or are you taking too much effort which&nbsp;creates the wrong
    tension in the body? Are you practicing <em>ahimsa</em> and self-care on the
    mat?
</p>

<p>
    Remember the concepts. Whatever you practice on the mat permeates your
    lifestyle, and extends much beyond the mat. If you practice
    <em>ahimsa</em> and self-care, you will share it with everyone and
    everything around you.
</p>

<p>
    <span style="color: #c08909">Lifestyle change:&nbsp; Try to switch to a plant rich
        diet.</span>
</p>

<h5>
    <span style="color: #0693e3">2. Visualize</span>
</h5>

<p>
    Close your eyes and visualize the posture before entering each posture. When
    practicing a posture like Vrikshasana (tree pose), visualize that you are
    doing it perfectly. Your efforts are like the roots of the tree, holding you
    firm and tall, the trunk of the tree is your practice” It is said
    practice-practice-practice makes you perfect. The joy you feel in the
    posture is the crown of the tree.
</p>

<p class="text-center">
    <span style="color: #1fc003">“Look at a tree. It uses some water, cow dung for manure,
        sunlight, and
        gives you the best fruit. <br />Every intake in nature is minimal and we
        receive the best output.” <br />– Daaji</span>
</p>

<p>
    <span style="color: #c08909">Lifestyle change: &nbsp;Plant a tree, gift a tree, donate
        a tree!</span>
</p>

<h5>
    <span style="color: #0693e3">3. Pause </span>
</h5>

<p>
    Pause in the posture, scan your body. Bring complete&nbsp; awareness to
    your&nbsp; practice. As yogis we develop awareness. Remember that
    self-awareness on the mat permeates your lifestyle!
</p>

<p>
    <span style="color: #c08909">Lifestyle change: Practice the five Rs: Reduce, Reuse,
        Recycle, Rethink,
        Recover.</span>
</p>

<h5>
    <span style="color: #0693e3">4. Breathe and Smile</span>
</h5>

<p>
    Make sure you breathe and smile to relax. Long inhale, long exhale. Let the
    breath support your prana and let it flow generously from the heart to your
    entire body. Smile and be grateful to your body. Practicing Yoga makes us
    happier, kinder and compassionate.
</p>

<p>
    <span style="color: #c08909">Lifestyle change: Reduce food waste. Share your plenty
        with others who
        are in need.</span>
</p>

<h5>
    <span style="color: #0693e3">5. Connect to your heart
    </span>
</h5>

<p>
    Gently come out of the posture. Allow the prana to flow and observe the
    changes while being connected to your heart. Stay connected to your heart
    throughout the day to help you make choices, spend less energy and achieve
    more. Minimum input, maximum output.
</p>

<p>
    <span style="color: #c08909">Lifestyle change:&nbsp;Wherever possible, switch to
        natural sources of
        energy</span>
    <span style="color: #c08909">like solar and wind energy.</span>
</p>

<h5>
    <span style="color: #0693e3">6. Body, mind and soul
    </span>
</h5>

<p>
    Always end your Yoga practice with Heartfulness Relaxation and Meditation
    for a complete effect. Feel the energy of Mother Earth entering your body
    from the feet and supporting your entire system.
</p>

<p>
    <span style="color: #c08909">Lifestyle change:&nbsp; Save water, save power.</span>
</p>

<hr class="vertical-space1" />


<img decoding="async" width="700" height="474" alt="" class="lazyload has-img-center"
    src="https://cdn-prod-static.heartfulness.org/yoga_for_the_planet2_30bd2169be.jpg?updated_at=2023-04-26T10:58:47.051Z" />


<p class="text-center">Tadasana – Standing mountain pose</p>

<p class="text-center">Vriksasana&nbsp;– Tree pose</p>

<p class="text-center">Parvatasana – Grounded mountain pose</p>

<p class="text-center">Vyaghrasana – Tiger pose</p>

<hr class="vertical-space1" />

<p>
    Through our asanas, like Tadasana, Vrikshasana, Parvatasana, and
    Vyaghrasana, we feel oneness with the mountains, trees, wildlife and all of
    nature. When we feel this oneness through our Yoga practice, then taking
    action for the planet becomes a part of our day-to-day life and our
    lifestyle changes accordingly. Our group practice becomes like a satsangh
    and we develop a sense of community. Our actions come from the heart.
</p>

<p class="text-center">
    <span style="color: #1fc003">“Whatever activity you are engaged in, take a detour via
        the heart. After
        all, who can resist the heart’s signals!” Daaji</span>
</p>

<hr class="vertical-space1" />

Yoga for the planet

<h4
    id="h-sangeeta-padmanabhan-and-bhushan-bhukte-from-the-heartfulness-yoga-academy-explore-the-nature-of-asana-pranayama-and-dhyana-and-how-easily-they-can-be-practiced-during-the-yoga4unity-program">
    <strong><span class="has-luminous-vivid-orange-color">SANGEETA PADMANABHAN</span> and <span
            class="has-vivid-cyan-blue-color">BHUSHAN BHUKTE</span> from the Heartfulness Yoga Academy
        explore the nature of Asana, Pranayama and Dhyana, and how easily they can be practiced during the Yoga4Unity
        program.</strong></h4>



<hr class="vertical-space1">



<p class="has-text-align-center"><em>“Yoga is a means, and an efficient self is the product.”&nbsp;</em><br>Daaji</p>



<hr class="vertical-space1">



<p>Every year the Heartfulness Yoga Academy celebrates International Day of Yoga along with other Yoga institutions
    through the Yoga 4 Unity Program @ <a href="http://www.yoga4unity.com">www.yoga4unity.com</a>.</p>



<p>We teach Asana, Pranayama, and Heartfulness Meditation with Transmission right from the beginning. Asanas and
    Pranayama contribute to the health and strength of the body and mind, and beautifully complement the cleansing and
    strengthening process that the Heartfulness practices offer. This combination is in the Ashtanga tradition of
    Patanjali, and offers a rapid and dynamic transformation at a deep and subtle level to one and all.</p>



<p>So let’s have a closer look at Asana, Pranayama, and Meditation.</p>



<p><strong><span class="has-vivid-cyan-blue-color">Asana</span></strong></p>



<p>For thousands of years, the Hatha Yoga practices were known only to the ascetics, and the ultimate goal of Yoga was
    to understand the true nature of the Self or Reality through Raja Yoga.</p>



<p>Asana (posture) is stable and comfortable. A body posture that results in a steady state of comfort is called Asana.
    That’s how Sage Patanjali defines it.</p>



<p>Asana is the third limb of Sage Patanjali’s Ashtanga Yoga, but in the Hatha Yoga tradition, Asana comes first. Both
    Sage Patanjali and Swami Swatarama (in the Hatha Yoga Pradipika) talk about achieving mastery over the mind. The
    body is just an instrument.</p>



<p><strong><span class="has-vivid-cyan-blue-color">Pranayama</span></strong></p>



<p>Pranayama is the fourth limb of Sage Patanjali’s Ashtanga Yoga. Through Pranayama, we regulate and balance the
    rhythms of energy resulting in a healthy body and mind.</p>



<p>It is interesting to know that life is not measured by the number of days but by the number of breaths. Do you know
    the secret of the tortoise’s long life? It’s breathing rate. It breathes only three to four times every minute,
    whereas human beings breathe at least 15 times every minute.</p>



<p><a href="https://www.daaji.org/what-your-breathing-tells-you/" target="_blank" rel="noreferrer noopener">Daaji
    </a>often reminds us that all our activities are influenced by the flow of prana in our nadis, and it is possible to
    alter the flow voluntarily by using willpower and certain yogic techniques.</p>



<h4 class="has-text-align-center"><span class="has-luminous-vivid-orange-color"><strong>ABC</strong> –
        <strong>an exercise</strong></span></h4>



<h4 class="has-text-align-center">Always<br>Breathe<br>Consciously</h4>



<p>If you watch your breath you will find that it is usually flowing more in one nostril than the other. Check and see
    which one of your nostrils is breathing dominantly at this moment.</p>



<p><strong><span class="has-vivid-cyan-blue-color">Meditation</span></strong></p>



<p>Meditation or Dhyana is the seventh limb of Ashtanga Yoga. The ancient science of meditation has from time immemorial
    been practiced for God Realization. Meditation is said to be the “voice of consciousness.”</p>



<p>The purpose of meditation is self-transformation, to arrive at a new “me.” Heartfulness has a special system of
    meditation with <em>pranahuti</em> (Transmission). This approach evolved out of the ancient tradition of Raja Yoga.
</p>



<p>Join us for a course or for a session @<a href="http://www.heartfulness.org/yoga">www.heartfulness.org/yoga</a></p>



<hr class="vertical-space1">

What can yoga do for you?

<h4
        id="h-sangeeta-padmanabhan-and-bhushan-bhukte-from-the-heartfulness-yoga-academy-explain-the-relationship-between-yoga-and-unity-and-the-simple-practices-that-we-can-all-do-to-celebrate-diversity-and-build-peace-collaboration-and-harmony">
        <strong><span style="color: #ff6900">SANGEETA PADMANABHAN</span>
            and
            <span style="color: #0693e3">BHUSHAN BHUKTE </span>from the Heartfulness Yoga
            Academy explain the relationship between Yoga
            and unity, and the simple practices that we can all do to celebrate
            diversity and build peace, collaboration and harmony.</strong>
    </h4>

    <hr class="vertical-space1" />

    <p class="text-center">
        &nbsp;“I am blessed with all divine gifts,<br />All men and women of the
        world are my brothers and sisters,<br />&nbsp;and my thought is one with
        theirs.”<br /><br />—Heartfulness Meditation for Unity
    </p>

    <hr class="vertical-space1" />

    <p>
        If all of us were the same, the world would be a very boring place. It is
        our diversity that makes life so interesting. Yoga helps us celebrate that
        cultural diversity.
    </p>

    <p>
        One of the definitions of Yoga is “<em>Yujyateanenaiti Yogah</em>,”meaning
        Yoga is that which joins. It unites the physical, mental, emotional, and
        spiritual aspects of our being. Yoga unites our individual consciousness
        with the universal consciousness. The practice of Yoga helps us to
        experience the light that resides in all of us as coming from the same
        source.
    </p>

    <p>
        We are one world family, “<em>VasudhaivaKutumbakam</em>,” the coming
        together of all types of people. The practice of Yoga creates harmony within
        us, and harmony within leads to harmony around us.
    </p>

    <p>
        Swami Vivekananda introduced the world to Raja Yoga in 1893, and paved the
        way for many others to spread Yoga around the world. Since then, it has
        become available in many forms.
    </p>

    <p>
        Heartfulness celebrates, promotes, and supports the integrity and diversity
        of Yoga around the world through a very unique program, which started in
        2021. It is called, “Yoga for Unity and Wellbeing” and it offers 100 days of
        Yoga leading up to the International Day of Yoga on 21 June 2022.
    </p>

    <p>
        The Heartfulness Yoga Academy and over 40 Yoga organizations conduct a
        united program, in harmony, to spread yogic practices and knowledge free of
        cost on a virtual platform.
    </p>

    <p>
        The coming together of all these prestigious Yoga institutions, and the
        close collaboration of teachers and experts, is a source of immense
        happiness. It is a unique program that has been tailored for seniors,
        beginners, enthusiasts, Yoga professionals, and children. You can find the
        Yoga that suits you and belong to this growing community. This year we have
        a real bouquet of Yoga styles and practices that celebrate unity in
        diversity.
    </p>

    <p class="text-center">
        <strong>Register here for free: www.yoga4unity.com.</strong>
    </p>

    <p>
        Our journey creates an inner meditative state that manifests the heart’s
        intrinsic goodness. This expression of goodness makes peace dynamic and
        life-affirming, and in its wake, brings unity and harmony to this world.
    </p>

    <hr class="vertical-space1" />

Celebrating cultural diversity through Yoga

<h4>
  <strong><span class="has-vivid-red-color">SANGEETA PADMANABHAN</span>
    and
    <span style="color: #1b62b8">BHUSHAN BHUKTE</span>
    from the Heartfulness Yoga Academy explain the relationship between Yoga and
    happiness, and the simple practices that we can all do to cultivate lasting
    happiness in our lives.</strong>
</h4>

<hr class="vertical-space1" />

<h4>
  <strong><span style="color: #1b62b8">The Importance of Happiness</span></strong>
</h4>

<p>
  All our lives we are in search of happiness. We give so much importance to it
  that there is even a field of social science called “Positive Psychology, the
  Science of Happiness.” Thousands of years ago, long before modern-day
  psychologists, the great Sage Patanjali gave us the road map for eternal
  happiness in his Yoga Sutras. This amazing treatise is one of the oldest and
  greatest works on psychology to date.
</p>

<h4>
  <strong><span style="color: #1b62b8">Two Sides of a Coin</span></strong>
</h4>

<p>
  One of the definitions of happiness is the mental state of experiencing
  positive or pleasant emotions. Some schools of philosophy refer to it as
  <em>sukha</em>, the positive feeling that is produced by the contact of the
  sense organs with agreeable objects.
</p>

<p>
  Yoga teaches us that <em>sukha</em> (happiness) and <em>dukha </em>(sorrow)
  are two sides of the same coin. The waning of <em>sukha</em> leads to
  <em>dukha,</em> and vice versa. In the search for perennial happiness, we
  become caught in the non-ending circle of desire fulfillment.
</p>

<p>
  It is mentioned in the Bhagavad Gita, in Chapter II, Verse 63, that when
  desires are not fulfilled we are disappointed. Disappointment then leads to
  anger, and anger makes us lose our balance. Once we lose balance, we lose our
  humanness.
</p>

<p>
  When Babuji spoke of “More and more of less and less,” he was speaking about
  desires. There is so much wisdom in this simple statement. If you want to be
  happy, have fewer and fewer desires.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  <span class="has-vivid-red-color">If you want to be happy, </span><br /><span
    class="has-vivid-red-color">have fewer and fewer desires.
  </span>
</h4>

<hr />

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="401" height="600" alt="happiness" class="lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/PNK_6740_happiness2_644ffba1a8.jpg?updated_at=2023-04-17T13:00:24.302Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h4>
  <strong><span style="color: #1b62b8">Yoga is the Science of Holistic Living</span></strong>
</h4>

<p>
  Yoga is the science of true and lasting bliss, <em>Ananda</em>. It starts with
  the second limb of Yoga known as <em>Niyama.</em> One of the
  <em>Niyamas</em> is <em>Santosha,</em> which roughly translates as
  “contentment.” Patanjali says that contentment leads to extraordinary
  happiness.
</p>

<p>
  Contentment means to experience satisfaction in your present state, no matter
  what is going on. It is closely linked to evenness of mind and poise,
  undisturbed by either distress or happiness. The equanimity that enables us to
  accept all circumstances with serenity is so praiseworthy that Lord Krishna
  called it <em>Yoga</em>, or union with the Supreme.
</p>

<p>
  So instead of running after elusive happiness, in Yoga we focus on
  contentment, <em>Santosha</em>.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  <span class="has-vivid-red-color">
    The equanimity that enables us </span><br /><span class="has-vivid-red-color">to accept all
    circumstances with serenity </span><br /><span class="has-vivid-red-color">is so praiseworthy
    that Lord Krishna called it <em>Yoga</em>, </span><br /><span class="has-vivid-red-color">or
    union with the Supreme.
  </span>
</h4>

<hr />

<hr class="vertical-space1" />

<h4>
  <strong><span style="color: #1b62b8">7 Ways to Create Your Own Happiness Through
      Yoga</span></strong>
</h4>

<p>
  Heartfulness Yoga gives us a deep understanding of the art and science of
  lasting happiness:
</p>

<ol type="1">
  <li>
    <strong>Asanas</strong> help to ease tension and promote health and
    well-being. Yoga poses done with complete breath and body awareness give us
    a “sense of direction” and keep us “completely centered and grounded.”
    <em>Gomukhasana, Marjariasana, Bhujangasana, Dhanurasana, Ustrasana, </em>and<em> Chakrasana</em> are wonderful
    postures for opening our hearts and
    preparing us to fall in love with everything. These practices instill in us
    feelings of belongingness, forgiveness, contentment, gratitude and
    surrender<em>.</em><br />
  </li>
  <li>
    Regular and simple <strong>Pranayama</strong> practice makes our breathing
    smoother, calmer, and regulated. It calms the mind and slowly improves our
    outlook on life.<br />
  </li>
  <li>
    <strong>Relaxation</strong> helps us to know the importance of “the power of
    pause.”<br />
  </li>
  <li>
    <strong>Cleaning</strong> helps us remove the obstacles to happiness on the
    path and achieve a state of balanced mind. We learn to let go of unnecessary
    clutter.<br />
  </li>
  <li>
    <strong>Meditation</strong> with Transmission helps us to uncover and
    cultivate our deep intention, taking us on the path of true happiness.<br />
  </li>
  <li>
    <strong>Journaling</strong> helps us to check and reflect on how far we have
    traveled on the path of happiness.<br />
  </li>
  <li>
    <strong>Prayer</strong> reminds us to finish off our list of desires and
    “hurry home.”
  </li>
</ol>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="453" alt="" class="lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/Gomukhasana_e0aba68249.jpg?updated_at=2023-04-26T08:46:51.987Z" />
  </figure>
</div>

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="453" alt="" class="lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/Bhujangasana_2944047940.jpg?updated_at=2023-04-26T08:48:49.369Z" />
  </figure>
</div>

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="453" alt="" class="lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/dhanurasana_247d7a3b71.jpg?updated_at=2023-04-26T08:49:28.048Z" />
  </figure>
</div>

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="453" alt="" class="lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/Ustrasana2_cc99ca80f2.jpg?updated_at=2023-04-26T08:50:04.755Z" />
  </figure>
</div>

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="453" alt="" class="lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/Chakrasana_07156da283.jpg?updated_at=2023-04-26T08:50:51.176Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  With regular practice we experience real contentment and bliss. We stop
  running after fleeting happiness and become aware of the completeness within
  us. We stop projecting our unhappy thoughts onto the screen of our life and
  return to love and truth.
</p>

<p>
  We allow ourselves to fall deeply in love with everything, we become aware of
  our wholeness, and joy is the result – the joy of the soul embracing life.
</p>

<hr class="vertical-space1" />

<p>
  To learn more about Heartfulness Yoga:
  <a href="http://www.heartfulness.org/yoga">www.heartfulness.org/yoga</a><br />To practice with us daily:
  <a href="http://www.youtube.com/yoga4unity">www.youtube.com/yoga4unity</a><br />To explore Patanjali’s Yoga Sutras:
  <a href="https://hfnlife.com/products/the-authentic-yoga">https://hfnlife.com/products/the-authentic-yoga</a>
</p>

<hr class="vertical-space1" />

Bhushan Bhukte & Sangeeta Padmanabhan

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