5-10 minute Yoga for Stress Management

Stress is the number one cause for ailments caused in modern urban life. The very hectic pace of life, lack of sleep, job stress and a million other things contribute to a deteriorating human body and mind. There is no time for one to even look after oneself. Most People spend their time either at work, travelling to and fro from work, leaving little time and space for family and recreation. According to ancient Indian scriptures, if one's family life is happy, then life itself takes shape for positive things. If you are stressed from work, it invariably leads to harm to not only your body and mind, but also to your family, as they are the ones who most often bare the brunt of suppressed frustrations on the outside world. Plus, it is now proven scientifically that any sort of mental stress, invariably manifests in the form of physical or mental disease.

Yoga deletes stress from its very roots, where is exists on the deeper and subtler levels of consciousness, most often without us even realizing that its happening. So, if you can find a good way to deal with stress, you will solve alot of problems in your life. Just a workout is not enough. It only fatigues the body, and gives an illusion of relaxation. One has to target the source. It's not like if you will do yoga, you won't get stress. Stress is an integral part of life, and it exists for everyone. What makes a difference, is how you deal with it. And yoga will definitely help with that. So here it is. A simple practice that can be done by all. Do not underestimate is potency due to its simple nature. Those who stick to it, will realize its power and potency.

THE PRACTICE
Perform Every Day or Every work day as prescribed below, morning and evening. It is divided into two halves, Morning and Evening. KEEP PHONE ON OFF OR SILENT. For this short period, you must not get up, unless there is a life and death situation or impending emergency. Ask you loved ones, room mates etc. not to disturb you in this period.

Morning:
Om Chanting (5mins): Benifits: Calmness, Peace, Focus. Chanting Om secretes Alpha waves in the brain, causing relaxation and rejuvenation. It is also my observation that whenever i chant at the start of the day, some how my day is better, smoother and has less of obstacles

How to perform
Sit comfortably and chant Om for 5 minutes with eyes closed, remaining still and awareness on sound or on the eyebrow center This is known as Practice of Japa. More details on how to perform Japa: http://informationbaba.blogspot.in/2012/09/mantra-yoga-practice-of-japa.html

Evening: This should be ideally done as soon as one returns from work. It will neutralize most of the days stress.
1) Shavasana: 5-10 mintues
Benifits: Full body relaxation. Rejuvenation, revitalization of physical, mental, emotional and energy bodies. Enormously beneficial for the spine, especially those with lower back problems.

How to perform: Lie down on the floor, using a yoga mat/cloth/mattress etc. Spine in one line. Feet and hands comfortably parted. Palms facing upwards and the body loose and relaxed. Close your eyes for the whole duration and remain perfectly still. The word "Shavasana", is derived from the sanskrit word "Shava" which means Dead Body or Corpse, so you have to remain still like one.
Free online Guided meditation you can use:
http://www.youtube.com/watch?v=Z_iUvaL4xFU&feature=share&list=PL9dWrzD2rbTaMRyuguH91K6kCXJhkaj2b

You may put on some calming music if you want OR just observe the breath. Don't worry about the wandering mind. each time you realize its wandering, just come back to what you or doing or just return to your breath.

2) Om Chanting (5mins)
(same as above)

For more details or guidance, you can email me on: meetutkarsh@gmail.com.

NOTE: Please perform everyday as prescribed

Hari Om Tat Sat!

Mantra Yoga: The Practice of Japa

Mantra is a sound or frequency of sound that works at deeper level, leading to expansion or liberation of the the mind. A mantra can be said out verbally or repeated in the mind. It works on the subtle level, stilling the mind, freeing in from thought constructs, leading to calmness, peace, tranquility and healing. Not just any sound is a mantra. But a sound heard or realized by a sage/rishi/master/awakened or evolved soul is a mantra. The practice of constant repetition of a mantra is known as Japa. Over time and a period of practice, this leads to Ajapa, which means spontaneous Japa, where the sadhak/practitioner is chanting mentally, without conscious effort. People have enjoyed tremendous benefits but chanting their own Guru Mantra, Gayatri Mantra, Lotus Sutra and many many others. One can also do japa on the name of god such as Krishna, Rama, Allah, Jesus, any form of the divine in whom the sadhak has faith or belief or feels attraction towards. Mantra is just a frequency or vibration or wave, floating through the cosmos. Riding this wave is the only way to discover it. Yes, mantras have literary and philosophical significance and meaning, which is more like a by product. If you focus on that, then you are loosing the essence of mantra and Japa as it is beyond words, beyond meaning, and though sound is its vehicle, beyond sound as well.

Mantras are also used for specific purposes. The ancient sages and rishis have discovered a countless number of such mantras in the Tantras, Vedas and other scriptures and texts. These each have a different purpose, role, vibration. Some may be used in rituals or ceremonies while others may complement or supplement other techniques, but mantra yoga itself is a deep science. Any one can discover this. All one has to do is chant.

BENEFITS
There are innumerable benefits to mantra chanting or Japa.
- Calmness, peace and tranquility
- Healing from physical and mental ailments
- Rejuvenation of body, mind spirit
- Revitalization, body, mind, spirit
- Refreshes, Rejuvenates and heals the Central Nervous System
- focus and awareness
- Awakening or free flow of prana/bioplasmic energy
- Enhances creativity
- Preserves the penial gland
- Invokes bliss
- Expansion of the mind
- Realization of higher realities
- Awakening of Kundalini Shakti
...and much much more....

WHAT TO CHANT
For beginners, i would suggest:
1) Om (very powerful and effective, do not underestimate its potency or value due to is simple nature)
2) Gayatri Mantra: for general purpose
"Om Bhur Bhuva swaha
tat savitur varenyam
Bhargo Devasya dhi mahi
Dhiyo yona prachodaya"
3) Mahamrityunjaya Mantra: For healing, charging water, good health, longevity and other purpose
 " Om Trayambakam Yajamahey
Sugandhim pushti vardanam
Urva rukamiva vandanan
Mrityor mokshiya Maamritat" 
4) "Om Namah Shivai": for general purpose, healing, peace, tranquility and to invoke the grace of Shiva
5) Name of deity: Rama, Krishna, Shiva, Jesus, Allah etc..
6) "Namya ho ringe kyo" from the Lotus Sutra

HOW TO CHANT
- Once or twice Daily or 6 days a week- (realization and effect will multiply if done 1st thing after waking and last thing before bed)
- chant from 5 mins to how ever long you want/can... OR 108 times
- find a secluded space free from distraction
- Sit comfortably with the spine erect
- Close your eyes
- Begin Japa/chanting
- do not move
- do not open your eyes
- chanting should be at a volume loud enough to be heard by yourself.
- listen to the sound and feels its music/rhythm/vibration
- if the mind wanders, let it, but remain aware of the sound
- Don't open your eyes immediately after you stop chanting/Japa
- remain silent, still and experience the moment
- Gently open your eyes
- end of practice
Remember, the only way to discover it is to chant. There is no substitute for hard work.

WHO CAN CHANT
Any one who desires to explore this beautiful science can chant. But it is a great tool for others who are unable to take up or devote time to more intensive looking practices.
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Warning: Some mantras are very powerful and intense and must be used only under the guidance or on the recommendation of a Guru or competent teacher.