By Yogi Ashwini

Yog taps into the power of consciousness, which simply put, is the ability to manifest thoughts and desires. Yogis and rishis have been known to possess radiant, glowing and youthful bodies till the very last, and they were able to do this because of the power of consciousness. In advanced stages of Sanatan Kriya, a practitioner is able to access this consciousness and so if he wants to shape his/her body, he can do so just by sitting with eyes closed. For a beginner, however, certain asans are detailed to direct the consciousness towards body remodelling. While rapid exercises and weight training put tremendous pressure on the heart and joints, these asans work on the principle of consciousness and do not damage the body. A strong spine is a prerequisite for any practice of yog, therefore we recommend you learn and practice the kriyas and asans for spine strengthening at a Dhyan Foundation center near you, before attempting these asans.

Start by paying reverence to the energy of the Guru and lord Ganesh. Take a few deep breaths and monitor your breath as you perform the asans. It’s important that your breath rate does not shoot up at any time while performing these asans.

1. Namaskar Pose: Sit with legs crossed and spine straight. Inhale as you stretch out your hands sideways, lift your hands slowly over your head and join both the palms. Hold the pose for some time. Exhale as you slowly bring the hands down to their original position. A word of caution when lifting the hands upwards only the shoulder muscles should be used, spine should not be at play. If any pressure is put on the spine then it can result in an injury. Repeat this seven times.

2. Skanda Chakra: Sit with legs crossed and spine straight. Place the index, middle and ring fingers of each hand on the respective shoulders. Gently move both the elbows in a large circle, seven times forward and seven times backward. The breath needs to be synchronized with the movement. You inhale in half rotation and exhale in the other half.

3. Brahmcharya Asan Variation: Sit with legs crossed; bring the right foot on the left thigh and the left foot remains on the ground to keep a connection with the ground. Close your palms to make fists. Inhale as you lift your body above the ground with the help of the first two knuckles of your hands. Don't come down gently but with a little thud sound. This is an advanced yogic technique used to pull up the kundalini force. Exhale as you get back to the ground with some force. Repeat this seven times.

4. Plank Pose 1: Turn your body down facing the ground with only your forearms, elbows, knees and feet touching the ground. Inhale as you lift the body off the ground using your forearms and knees. Exhale as you slowly bring your body closer to the ground. Repeat it seven times. 

5. Plank Pose 2: Lie down on the ground with your abdomen, chin, feet touching the ground. Those with heart conditions can avoid this. Clench to make fists and place them on the ground. Inhale as you lift your body away from the ground with the help of your fists and feet. Lift your chin as well and balance the body on your fist and toes. Hold the posture for as long as you can then exhale and slowly come back to the initial position. Relax and breathe seven times. Repeat this seven times.

6. Yaan Asan: Lie on your abdomen with palms under your shoulders and chin on the floor. Inhale as you stretch your arms straight in front of you. Raise the upper torso, arms and legs simultaneously. Exhale as you get back to the initial position.  Breathe seven times and relax. Repeat this seven times.

7. Yaan Variation: Lie on your abdomen with palms under your shoulders and chin on the floor. Inhale as you stretch your arms sideways. Raise the upper torso, arms and legs simultaneously. Hold the posture and allow the body to rock to and fro, can breathe normally while doing this. Relax and breathe seven times. Then repeat seven times.

8. Nauka Asan: Turn and lie down in shavasan. Lift your feet and stretch your hands towards your feet while you raise your shoulders and head a little above the ground to look at your feet. Get back to the initial position. Synchronize breath with movements and repeat it seven times.

Count your pulse rate, it should be normal and should not go up.

Yogi Ashwini is the Guiding Light of Dhyan Foundation and an authority on the Vedic Sciences. His book, 'Sanatan Kriya, The Ageless Dimension' is an acclaimed thesis on anti-ageing. Log onto to for more

The beheading of two Indian soldiers by the Pakistan side has left the world gasping in horror! Most of us had been led to believe, quarreling methods had changed from medieval times to now. Centuries ago, a wife who dared speak against her husband found herself under the hangman’s noose. “But I was only telling you your horse was lame!” she cries as the rope is adjusted round her neck. “You should have whispered in my ear my dear, and not allowed the horse to hear!” thunders her husband as he signals the hangman to go ahead.

Times have changed, and rules have been formulated to see petty marital skirmishes and serious ones too are fought fair, though sometimes it ain’t so and couples need to know where to draw the line. Here are some rules that could help:

Rule One: Never speak about some weakness of your spouse, anything, which she or he confided in you, in your intimate moments. “Ho! Ho! Ho!” laughs the wife in a fight, “You did tell me you drank from a feeding bottle till you were fifteen, that explains your love for booze! You can’t give up your love for the bottle!”

Beware, the hangman’s noose beckons if you say such a thing!

“I’ll tell your friends you snore worse than a bullhorn!” sniggers hubby, and it’s just a matter of days before he finds himself beheaded in front of his friends!

Fight fair, though lately the rules or no rules of terrorism, will tell you that there is no fairness in a killing, but then we are not talking about terrorism, or are we?

I wonder, when a couple fights unfair, if it is soft terrorism at work?

“He can’t hold his drinks, nor can he hold anything up!” quips the wife and there are shockwaves in the room and sniggers from his buddies.

That’s terrorism at work, and the only thing left when husbands and wives fight like this is to part ways, or go to a counsellor, who teaches them to fight fair.

And now we learn that unfair fighting has come back to regulars in the army!

Can those soldiers who fought unfair, imagine what the families of the beheaded felt when they saw their husbands, or fathers or sons dismembered, with heads detached?

Just like counsellors and psychologists are used to counsel their clients and teach husbands and wives to fight the right way, maybe therapy is needed for these Pak soldiers.

“Good morning soldier, so you have come here to Geneva to learn to fight fair?”

“Sir, I am going skiing, just leave mycopy of the Geneva Convention onfair fighting at my desk, and I will take it back with me to Pakistan!”

And maybe that’s why those two Indian soldiers were beheaded; the manual on fair fighting, was never opened by the other side..!

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With airline passenger, Dr David Dao, being dragged out of an aircraft and severely beaten up by the crew of United, an American airline, the World Fliers Association realizing that the safety of passengers is at stake has issued a set of guidelines that they hope will help see others do not get the same unfortunate treatment the poor doctor was subjected to.

Guideline One: While shopping in duty free, before entering the aircraft, pick up a small gift for the crew. Find out how many crew members there are and include the captain and co-pilot too, as surly pilots have been known to give their passengers bumpy rides and frightful landings.

Guideline Two: Do not carry any hand baggage onto the aircraft. Baggage of any kind irritates the crew, and immediately puts them in a bad mood, even before takeoff.

Guideline Three: When the food trolley goes by, politely decline to ask for anything, as that extra effort to serve you could cause them to get unnecessarily unnerved. Hunger pangs while flying, are still better than being thrown off a flying aircraft.

Guideline Three: Do not stare at the pretty airhostesses while they are explaining safety precautions, as they are highly tense at this juncture, instead on behalf of fellow passengers insist they do not need to go through it, and that you and all the passengers would rather die than put them through this unnecessary hassle.

Guideline Four: Do not use the aircraft bathrooms. It is not just about using the bathrooms, it is the inconvenience the poor crew face while you walk down the aisle, accidentally brushing past them, unnecessarily having them make eye contact with you, and then not giving them the opportunity of using same rest room, whenever they need a smoke, which could be any time in the flight. If you have to go, do so before the flight, otherwise use yoga or meditation to control bladder and bowels. Our next issue will give you some excellent exercises that you can practice doing at home, before any flight.

Guideline Five: Smile! Yes, your smile could be the key towards successfully reaching your destination: Smile when the aircraft goes through turbulence, smile if she drops hot tea on you while serving your neighbor, smile when they announce that non-vegetarian food is over, smile when the crew make jokes about your hair or size. That smile could just be your ticket to safety.

We ask each flier to study these guidelines, but we are also enclosing a detailed brochure with details of ships that have started plying to the same places you fly to.

These ocean liners may be slower, but you can rest assured you will not be manhandled, will reach your destination in one piece, and your peace of mind will be looked after, not just that of airline and crew..!

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 By Yogi Ashwini

We spend one-third of our life sleeping or resting. A person who is seventy, taking the average of 7-8 hours of rest daily, would have spent 23 years of life sleeping! But then, if you thought these 23 years were wasted, you are wrong.

Ayurveda says, nidra or rest is one the three fundamentals to ageless health and stunning glow. There are three states of mind - conscious, subconscious and unconscious. In the state of sleep one can access the subconscious mind. It is this aspect of brain which helps one to connect with the people and things that have left you or are not with you.

People who suffer from sleep disorders like insomnia, are unable to rest the body and mind and succumb to plethora of ailments. Below are some tips and techniques to help overcome the problem of insomnia.

Ayurvedic Tip

Every day before going to sleep fill a tub with lukewarm water. Keep a jug of very hot water nearby. Put some drops of pure eucalyptus oil in the water. Dip your feet in the tub and slowly keep on adding hot water to the tub till it reaches a temperature that you can bear. The practice has the instant effect of relieving heaviness and excessive blood collection in the brain. As a result, you are able to relax and sleep better.

Yog Nidra, is a simple technique to rejuvenate and rest the body.

For this, lie down in shavasana keeping your body loose, feet slightly apart and palms on either side of the body, facing skyward. Close your eyes and watch your breath at the tip of the nostrils. With one deep inhalation, take your awareness to the left big toe, then all the toes in the left foot and instruct them to relax. Now slowly move the awareness upwards, relaxing the foot, ankle, shin, knee, thigh and the entire left leg as you move up. Repeat the process with right leg. Feel a gentle soothing current flowing in both legs.

Now bring your awareness to the left hand and move upwards very slowly from fingertips to the shoulder observing each and every body part. Repeat on the right side. Next take your awareness to the abdomen, all the internal organs, lower back, upper back, up to the top of the head, visiting each and every cell and organ and relaxing and nourishing it with the strength of your awareness.

Next be aware of the weight in the body and drop this weight in the core of the earth, leaving your body light and weightless. Be aware of a whitish blue light at the top of the head and sweep your body seven times with this light, from head to toe.

Now take your awareness to the center of the chest cavity (Anahad chakra) and from here, holding the hand of your Guru, drop all your awareness, let go. Let there be no thoughts or movements beyond this point. Come back when you feel like. Whenever you come back, enter the body through the Agya (crown) chakra, pay reverence to the Guru and once again become aware of the entire body brimming with youthful strength and glow. Open your eyes and look at the centre of your palms first, then the whole body.

Yog Nidra has the instant effect of soothing and calming the body and also replenishing it. It is advised that you visit your nearest Dhyan Foundation center to learn the correct way to practice Yog nidra. The effect of any sadhna becomes manifold when practiced under the guidance of your Guru who channelises energy into it.

Yogi Ashwini is the Guiding Light of Dhyan Foundation and an authority on the Vedic Sciences. His book, 'Sanatan Kriya, The Ageless Dimension' is an acclaimed thesis on anti-ageing. Log onto to for more

By Yogi Ashwini

Yoga was conceived millennia ago; it is a science which has stood the test of time, survived invasions from races across the globe. Yoga has survived because it is shashwat (eternal), what it was, it will remain. Invaders and plunderers can destroy all the records, but they cannot destroy Yoga for it is a blessing straight from the creator. The gyan of Yoga is handed down from the Guru to the shishya, the reason its theories are being rediscovered by modern scientists.

As per Yoga, it is possible to maintain vision in the eyes along with good hearing abilities till the last. We have occipital lobes at the back and temporal lobes in the front of our brain, sides of the brain, right behind the temples. These two are directly connected to the sight and hearing abilities. Actually when you hear, it is not the eardrum that is resonating, it’s the lobe and when you are seeing, it is not the retina, but the lobe which is responsible for the vision. If your lobes are healthy, then the hearing ability is phenomenal and the sight is near perfect.

Yoga is about being in sync with nature. If you are doing yoga then chances are that problems like glaucoma and cataract will never touch you. Below are simple techniques from Sanatan Kriya to keep your eyes and ears healthy.

For the Eyes: Interlock your fingers and stretch the arms forward with both the thumbs pointing upwards. Focus your eyes on the nails of the thumbs. Gently move both the hands to the left and let the eyes follow the thumbnails without blinking. Move the hands back to the center and then to the right and then back to the center. Now move hands in a large circle on the left side and then on the right side. Then move them both upwards and then downwards. The eyes follow the thumbnails as they move.

Agni manifests as vision in your eyes. The seat of Agni is at the Manipoorak chakra in the body (the navel). Rub your palms and place them one on top of the other at the level of your navel for some time. Rub your hands after you finish. You will feel a lot of heat in your palms. Now place your palms over your closed eyes. This has a relaxing effect on the eyes and nervous system. Remain in this position until the eyes have absorbed the heat from the hands.

This very simple set will ensure, problems of the eyes are kept at bay. Only practice can make one understand the efficacy of the techniques of Sanatan Kriya and Ashtang Yoga.

For the Ears: Bhramri Pranayam - The humming sound of the male bee is bhramri. In this pranayam we use the power of Manipoorak to generate the sound of brahmri (not the throat). Simultaneous effect is felt on the eyes and the ears. Brahmri pranayam acts on the brain and produces quick and lasting relaxation by reducing stress and anxiety. For this, plug your ears with thumbs, take deep breaths and internalise. Your fingers placed at the back of your head. Close your eyes and make the humming sound of a bee. The lips remain closed. Do for as long and comfortable. Repeat this seven times.

The pranayam invigorates the thyroid gland and increases the metabolism. It also triggers serotonin release, resulting in balanced moods and balances blood sugar. It is also recommended for those suffering from Alzheimer's disease.

Rub your palms together and place them on your ears for some time. You will feel an awareness descend from somewhere. This helps you go deeper into the realms of clairvoyance and improves the hearing ability as well as the eyesight.

Yogi Ashwini is the Guiding Light of Dhyan Foundation and an authority on the Vedic Sciences. His book, 'Sanatan Kriya, The Ageless Dimension' is an acclaimed thesis on anti-ageing. Log onto to for more