Cheesecake Recipe

Even the staunchest vegetarian can have a sweet tooth, but this can be satisfied in a natural, healthy way, rather than with empty calories.  Desserts can be as simple or as eleborate as your schedule permits.


Cheesecake

This rich and easily prepared dish is ideal for special occasions.


Ingredients

• 110g (4oz) crushed disgestive biscuits
• 75g (3oz) coarsely chopped walnuts
• 4 tablespoons melted butter
• 400g (14oz) cream cheese
• 275ml (1/2 pint) yoghurt
• 3-4 tablespoons honey
• 1 teaspoon vanilla essence
• fresh fruit for garnish

Mix together the crushed digestive biscults, chopped// walnuts, and butter, and press into a 23cm- (9 inch-) springform tin.  Chill in the refrigerator until the mixture sets or, for a crisper texture, bake in the oven at 180C / 350F / Gas Mark 4 for about 10 minutes, until it turns golden brown.  Set aside.

Beat the cream cheese and the yoghurt together until smooth.  If possible, use an electric mixer so that the mixture becomes light and airy.  Add the honey and vanilla essence.  Pour over the biscult crust and chill until firm.  Just before serving the cheesecake, decorate the top with attractively sliced fresh fruit.
Serves 6-8.


Variations: To make a Chocolate Cheesecake, add 25g (1oz) of cocoa powder to the cream cheese filling and, before serving, decorate the top with dark chocolate curls or grated chocolate.  Be careful not to overdo it, or the result will be too rich.

For Orange or Lemon Cheesecake, add 2 tablespoons of orange or lemon juice, and 2 teaspoons of finely grated orange or lemon zest to the cream cheese mixture, and decorate the top with small pieces of fresh citrus fruit.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

A Path Without End

When beginning meditation, one common mistake is to have a definite goal in mind, and to pursue it doggedly.  We might decide to meditate to combat stress, to experience blissful states, or even to become enlightened, but these aims only set up "gateless gates" that impede progress.  By suggesting that we know where meditation will lead, we create fixed concepts about it, which obscure the actual experience.  The best approach is one of a relaxed "not knowing" and total open-mindedness.  So we can believe in the benefits of meditation, but should avoid having fixed ideas about how these will arise and what they will feel like.  In this sense, meditation is a path without end.  We have expectations that attract us to it in the first place, but once practice begins these must be put aside, and meditation entered into as an experience complete in itself.

Commentators have sometimes referred to meditation as a journey into vastness, or, as Zen Master Dogen described it, "just sitting".  This means a total absorption in the practice of meditation itself, without intention or expectation, and without impatience or disappointment.


Source from Learn to Meditate by David Fontana

Yoga Posture: The Spinal Twist (Ardha Matsyendrasana)

Ardha means half.  In the Hatha Yoga Pradipika, Matsyendra is mentioned as one of the founders of Hatha Vidya.  It is related that once Lord Siva went to a lonely island and explained to his consort Parvati the mysteries of Yoga.  A fish near the shore heard everything with concentration and remained motionless while listening.  Siva, realising that the fish had learnt Yoga, sprinkled water upon it, and immediately the fish gained divine form and became Matsyendra (Lord of the Fishes) and thereafter spread the knowledge of Yoga.

After the forward and backward bending of the spine, the Spinal Twist gives a lateral stretch to the vertebrae, back muscles, and hips.

Physical Benefits

• 
  
  Helps to keep the spine elastic by retaining side-to-side mobility.
• 
  
  Helps to relieve muscular problems in the back and hips.
• 
  
  Removes adhesions in the joints caused by rheumatism.
• 
  
  Increases the synovial fluid of the joints, and makes the joints very active.
• 
  
  Tones the roots of the spinal nerves and the sympathetic nervous system, and brings a fresh supply of blood.
• 
  
  Massages the abdominal muscles, relieving digestive problems.
• 
  
  Benefits the gall bladder, spleen, kidneys, liver and bowels.
• 
  
  The prostate and bladder are not enlarged if one practises regularly.
• 
  
  Helps to cure constipation, dyspepsia, stimulates the pancreas and useful for diabetes.
• 
  
  Improves the lung capacity. 

Mental Benefits 

• 
  
  Helps to cure disorders of the nervous system.
• 
  
  Brings peace of mind.

Pranic Benefits

• 
  
  Augments the Prana Sakti (vigour and vitality), removing innumerable diseases.
• 
  
  Rouses the Kundalini (potential spiritual energy).

Limitations

• 
  
  People who have recently undergone abdominal surgery may avoid.

Common Faults

• 
  
  Buttocks are lifting off the ground.
• 
  
  Back is not straight, and the body is leaning, rather than twisting laterally.  If the body leans, rather than twisting, you will not gain the benefit of the asana.
• 
  
  Looking over the wrong shoulder.
• 
  
  Hand is allowed to hang freely, rather than clasping the opposite ankle.
• 
  
  Foot is not flat on the ground.
• 
  
  Back hand is too far from the body.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

                      Light on Yoga - B.K.S. Iyengar

Kapalabhati & Bhastrika Breathing

Bhastrika means a bellows used in a furnace. Here the air is forcibly drawn in and out as in a blacksmith's bellows. Hence the name.

The process or kriya of Kapalabhati (kapala=skull; bhati=light, lustre) is a milder form of Bhastrika Pranayama.  In Kapalabhati, the inhalation is slow but the exhalation is vigorous.  There is a split second of retention after each exhalation.  Do a few cycles of kapalabhati instead of Bhastrika if the latter breathing proves too strenuous.

Kapalabhati breathing exercise purifies the nasal passage and the lungs, helping the body to eliminate large quantities of carbon dioxide and other impurities.  The added intake of oxygen enriches the blood and renews body tissues, while the movement of the diaphragm massages the stomach, liver and pancreas.


Effects

Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas and abdominal muscles.  Thus digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration.


Caution

• As a locomotive engine is stoked with coal to generate steam to pull the train, so Bhastrika generates prana to activate the entire body.  Too much stoking burns out the boiler of the engine.  So also too long a practice of Bhastrika wears out the system as the breathing process is forceful.
• Persons with a weak constitution and poor lung capacity should not attempt Bhastrika or Kapalabhati.
•  Those suffering from ear or eye complaints (pus in the ear, detachment of the retina or glaucoma) should not attempt them either.
• Nor should persons with high or low  blood pressure.
• If the nose starts to bleed or the ears to throb and ache, immediately stop Bhastrika or Kapalabhati.  Do not practise either for some time.

Source from Light on Yoga by B.K.S. Iyengar
                Yoga Mind & Body by Sivananda Yoga Vedanta Centre


Click Here for video demo by Dr. Acharya Shree Yogeesh

Nasal Cleansing - Neti

As purity of body encourages purity of mind, Yogis have developed the six cleansing techniques, or "Shad Kriyas", for purification of the physical body.  Through these simple exercises, Nature is assisted in the elimination of waste products, any many mental and physical complaints are alleviated.

One of these cleansing techniques is Nasal Cleansing - Neti.  Neti cleanses the nose, nasal passages, and sinus cavities.  Practised daily, this easy hygienic exercise helps to counteract the effects of pollution, dust, and pollen.  It is especially beneficial to people with asthma, allergies, and other respiratory problems.


Practice

• Add about half a teaspoon of salt to a neti pot full of sterile lukewarm water.
• Stand with the legs apart.
• Hold the neti pot in your right hand.
• Insert the nozzle of the Neti pot into the right nostril.
• Keep the mouth open and breathe freely through the mouth.
• Tilt the head first slightly backwards, then forwards and sidewards to the left so that the water from the pot enters the right nostril and comes out through the left by gravity.  Allow the flow till the pot is empty.
• Repeat the same on the left side.
• To clear the nasal passages of the remaining water, blow out the water by active exhalation through alternate nostrils as in Kapalabhati breathing.

Benefits

It helps to clear nasal passages.  Removes cold, hypersensitivity, headache, sinusitis, bronchitis and stimulates olfactory nerves.

Limitations

Neti should be avoid if you have had a recent ear infection or nasal septum operation.  Also avoid neti for a few days after a bleeding nose.


Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre
                      Integrated Approach of Yoga Therapy for Positive Health by Dr R Nagarathna & Dr H R Nagendra

My new online shop!

Lately I have been busy set up a new site and I have completed it finally!  Wow, it really hardwork to set up a new site.  I feel relief and happy that I have done it finally...:-) 

This is a handmade art and craft online shop which I have specially set up for my neighbor actually.  Please drop in any time, as many time as you like, to see whether you can find something that you like for yourself or your loved ones...:-)  Please let your other friends know about this site too.  Thank you very much...:-)  I will update the site when there is new product.

Visit Hearty Handmade Shop at http://www.heartyhandmade.blogspot.com/

With Love... ....

Beautiful Santorini Greece

Santorini Greece in the Cyclades, Aegean, has one of the most spectacular landscapes in Greece and in the world. The traditional villages of the island, built on tall cliffs, offer a breathtaking view over the submerged volcano. They represent the beautiful Greek cliche you have always dreamed about! Among them you mustn't miss Oia, the place gifted with the most famous and stunning sunsets.
Santorini Greece is one of the most popular destinations of Greece and is known as the home of one of the most spectacular landscapes in the world.

Every year, thousands of tourists visit Santorini to discover the famous submerged caldera, the volcano’s crater, which is situated today in the middle of a 32 square miles basin of water. Around the basin, hanging on cliffs of 150m to 300m height, one can admire some of the most beautiful traditional villages of the Cyclades. The lively colours of the white Cycladic houses and blue painted windows contrast stunningly against the black volcanic rocks rising from sea. This scenery keeps inspiring artists and visitors…These villages are named Fira, Firostefani, Immerovigli and Oia.

The island name comes from ‘Santa Irini’ and it is officially called Thera.

Santorini is located in the south of the Cycladic islands, just between Ios and Anafi, 130 nautical miles from Piraeus and 70 nautical miles from Crete. The island covers an area of 96 km2, has a coastline of 69 kilometres and its length reaches 18 km. Santorini has a population of about 6500-7000 inhabitants during winter, a number that rises up to 11.000 during the summer.

During the ancient times, the shape of Santorini was circular and that was the reason it was also called Strongili, which means circular in Greek. The volcano’s eruption destroyed the centre of the island, causing it to sink and to create today’s caldera.

The first eruption of the Volcano took place around 1500 BC, and is said to be responsible for the destruction of the great Minoan civilisation of Crete. The last eruption took place in 1956 but the volcano remains active until today. Some believe that the destruction of Santorini could be related to that of the mythical Atlantis.
 
To learn more about Santorini Greece, you may like to visit this website: http://www.santorini-greece.biz/santorini.htm
 
Hereby, I would like to share with you some of my pictures of the beautiful Santorini Greece.  Enjoy!

Prana, Chi and Life Energy

In both Eastern and Western traditions, the breath is associated not only with life itself, but also with the spiritual world and the indwelling spirit in man.  The word inspire is a good illustration of this: it means both the "in-breath" and an "influx of spiritual or divine influence".  (The words suspire, respire and expire all come from the same root, and relate to giving up the breath or spirit.)  In the East, the breath has also been linked to prana, the Sanskrit word for the non-material life force or energy that is said to be drawn in with the breath.  In China this is known as chi or qi; and in Japan as ki.

Chi  (which is pronounced "chee") is thought to pass through twelve main channels or meridians in the body.  Each channel is associated with a different organ, and along each are points that may be accessed or stimulated to treat physical and mental disorders caused by blockages to chi.  When chi flows easily through our bodies, we feel relaxed.  But when chi becomes blocked by negative thoughts, its flow is hampered, and this may cause stress and ill-health.  Current research on the medical efficacy of acupuncture, which uses these channels, tends to support this idea.  It is also thought that through the mind power and awareness of the breath developed by the practice of meditation, this life energy can be brought under conscious control, to the benefit both of spiritual development and of physical health.

An important first step along the path of meditation is to use the awareness of your breathing to gain insight into the quality of the breaths themselves.  The Buddha was very specific about this.  In the Anapana-sati Sutra (Mindfulness of Breathing) he teaches that:"When breathing in a long breath [the meditator] knows that he breathes in a long breath, when breathing in a short breath he knows that he breathes in a short breath."  The meditator thus comes to know whether the breathing is long or shallow; whether it is from  the upper chest or from the diaphragm; whether it flows evenly or is jerky; whether it is fast or slow; whether it is noisy or quiet.  The breath reveals a great deal about the meditator's state of mind and his or her state of physical relaxation.

An ancient yoga teaching holds that each person's life span is represented by the number of breaths allocated to them before birth.  Quick, shallow breathing uses up the allocation faster than slow, deep breathing, thus shortening life.  Like many such teachings, there is an underlying truth to this in that slow, deep breathing is associated with the relaxation of body and mind, which is clearly beneficial both to meditation and to health.

It is important to remember that deep breathing refers not to the length of the breath, but to the fact that breathing takes place from the diaphragm, as low down as possible, rather than from the restricted area of the upper chest.  Upper chest breathing is useful after exercise, when the body has an urgent need for oxygen, but during sedentary periods requires unneccessary effort.

The complete breath, which some texts advise you to employ two or three times at the start of meditation as an aid to relaxation and concentration, refers to a slow measured breath that commences at the diaphragm, then fills the middle and finally the upper chest until the whole of the lung area is fully expanded.  But take care not to hyperventilate (take in too many complete breaths in quick succession), as this can lead to dizziness and even fainting.

The breath can also be used in connection with the power of visualization.  One simple practice is to imagine the breath flowing into your body in the form of white light and exiting in the form of grey or black smoke that contains all your tensions and tiredness.  To do this, allow your awareness to move from its usual place at the base of the nostrils and to extend from the nose down to the abdomen.  On the in-breath, the white light is seen as flooding this whole area, absorbing impurities, and then the smoke flows out leaving the body purified.  This practice can be combined with The Alternate Nostril Breathing, and used at the start of each meditation.


Source from Learn to Meditate by David Fontana

Yoga Posture: The Wheel (Chakrasana)

This asana is also known as Upward Bow Pose (Urdhva Dhanurasana).  Urdhva means upwards.  Dhanu means a bow.  In this posture the body is arched back and supported on the palms and soles.

This asana strengthens the muscles of the abdomen and thighs.  It makes the back and hips supple, improves memory, and is said to relieve afflictions of the trachea and larynx.  It brings very good flexibility to the spine, stimulates and activates all parts of the body.  It strengthens the arms, shoulders and legs.  Only those who are free from any disease can perform this asana.

Advanced students can try to come into the Wheel from a standing position.  This will give you a complete backward bend to all parts of the back, neck, shoulders, and limbs.

When you feel that you can stand firmly and comfortably in the Wheel, many variations await you.  These are designed to bring an even greater increase of strength and flexibility to the spine, shoulders, and upper back.  Example of one of the variation is to bring both legs together follow by stretching and straighten the both legs with knees lock instead bend and arms straight too.  (see picture below)

Another example of variation is to raise one leg up.  In addition to the benefits derived by the Wheel, this beautiful asana develops a sense of balance and gives grace and poise.  (see picture below)

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
                      Light on Yoga - B.K.S. Iyengar

Muffins Recipe

Home-baked bread and muffins are irresistible, and generally much healthier than the shop-bought varieties.  If you can't grind your own flour, buy the freshest stoneground wholewheat flour you can find.  Most baked goods freeze well.

Raisin-Bran Muffins

These are especially good straight from the oven for breakfast - for variety, try replacing half the brown sugar with molasses.

Ingredients

• 600g (1 1/4lb) plain wholewheat flour
• 100g (3 1/2oz) bran
• 150g (5oz) raisins
• 3/4 teaspoon salt
• 2 teaspoons baking powder
• 6 tablespoons brown sugar
• 1/2 litre (1 pint) water
• 6 tablespoons oil

Preheat the oven to 190C/375F/Gas Mark 5.  Lightly oil the muffin tins.  In a large bowl, mix the wholewheat flour, bran, raisins, salt, baking powder, and brown sugar together.  In another large bowl, combine the water and oil.  Add the dry mixture to the water and oil mixture, and fold them together quickly until the dry ingredients are evenly mixed and just moistened.  Do not overmix, as this will make the muffins heavy.

Spoon the mixture into the oiled muffin tins, and bake for 20-30 minutes, or until a skewer inserted in the centre of a muffin comes out clean.  Leave the muffins to cool slightly in the tin before removing, but serve while still warm for that fresh-baked flavour.

Makes 12 muffins.

Savoury Cheese Muffins

These unusual savoury muffins are a treat with any soup at lunchtime.

Ingredients

• 100g (3 1/2oz) grated carrot
• 600g (1 1/4lb) plain wholewheat flour
• 100g (3 1/2oz) sweetcorn
• 100g (3 1/2oz) finely chopped courgette
• 150g (5oz) grated vegetarian Cheddar cheese
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• 1 teaspoon baking powder
• 1 teaspoon salt
• black pepper to taste
• 1 teaspoon brown sugar
• 1 x 400g (14oz) tin tomatoes or 500g (1lb) fresh tomatoes, liquidized or mashed
• 200ml (7fl oz) water
• 4 tablespoons oil

Topping:

•  100g (4oz) grated vegetarian Cheddar cheese
• 1-2 teaspoons dried oregano

Preheat the oven to 190C/375F/Gas Mark 5.  Lightly oil sufficient muffin tins.  In a bowl, mix the grated carrot with the flour, sweetcorn, courgette, cheese, basil, oregano, baking powder, salt, black pepper, and sugar.  In another bowl, mix the tomatoes, water, and oil together.  Add the dry ingredients to the wet, and fold together until they are evenly mixed and just moistened.

Spoon the mixture into the oiled muffin tins.  Combine the remaining grated cheese and the oregano, and sprinkle over the top of the muffins.  Bake for 30 minutes, or until a skewer inserted in the centre of a muffin comes out clean.
Make 20-24 muffins.

Variations: Try adding fresh rosemary or thyme for another delicious flavour.  Vegans can use soya cheese instead of Cheddar.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Christmas presents for my dear students!

Christmas is coming soon!  Although I don't really celebrate Christmas Day as I'm not a Christian in religious, but I just like the feel of joy, warm and love in the air when the day is approaching.  You can feel that almost everybody is in a festive season mood in December. 

In the spirit of giving and sharing, I would like to share my love to all my dear students and thank you for all their support.  I have decided to prepare for all my current students a little christmas present to make their day a little bit different! 

I have started preparing the christmas presents for them since 26th Nov.  Each and every of the present I have wrapped it with my heart.  May everyone of you be always happy, loving and healthy!  Wish everyone of you have a joyful and peaceful Christmas and a better year to come in 2010!

The Christmas Presents Giving being schedule as follow:

1. 7pm Mon class @ Bishan North CC - 30/11/09
2. 8pm Mon class @ Bishan North CC - 30/11/09
3. 10am Fri class @ Bishan CC - 11/12/09
4. 6.45pm Fri class @ Cheng San CC - 18/12/09
5. 8pm Fri class @ Cheng San CC - 18/12/09
6. 10am Tue class @ Bishan CC - 22/12/09
7. 11.30am Tue class @ Bishan CC - 22/12/09
8. 6.45pm Wed class @ Cheng San CC - 23/12/09
9. 7.45pm Wed class @ Cheng San CC - 23/12/09
10. 8.45pm Wed class @ Cheng San CC - 23/12/09

Preparation - Batch 1

Completion - Batch 1

Completion - Batch 1

Preparation - Batch 2

Completion - Batch 2

Completion - Batch 2

Merry Christmas   &

Happy New Year !

Focusing the Wayward Mind

Meditation is intended to help us order the confusion of the mind, not to stop us thinking altogether.  Most of us discover that the mind seems to be largely beyond our control.  It has never been trained to know what is expected of it; our education is largely devoted to teaching us facts, and has nothing to do with the mind itself and the potential that lies deep inside it.  The gradual training of the mind that occurs with regular meditation enables us to keep focused upon constructive thoughts, to abolish distractions and to progress on our meditative journey.

The mind has many ways of distracting our concentration.  It may begin with trivia, but when we refuse to let our mind wander it will go on to more preoccupying matters.  It will bring up happy or unpleasant memories, or remind us of pressing things we have to do.  Whatever the distraction, just let it go.


Source from Learn to Meditate by David Fontana

Christmas Kettle Bell Ringer at Causeway Point

It's Christmas again!  Every year when come to Christmas, everybody will be busy with their christmas shopping for their loved ones.  This is not only the time to show our love to our loved ones, but also the time to show our love to those people who are not so fortune and lucky as us.

Every year when come to christmas, I will make some donation to the charity.  However, I have done something extra different for this year christmas.  I have volunteering with The Salvation Army by being a kettle bell ringer!  I'm a non-christian in religious.  This is not important.  Helping people in need and showing our love is regardless of race, language or religious. 

This is my first time being a volunteer of kettle bell ringer.  The experience is great!  It is the feeling of being able to help those people in need somehow make you feel good.  I believe every human kind have love in their heart by nature.  That is your pure true self.  Don't suppress your love.  Let this world fill with more love from human kind.

May this world fill with more love, kindness and peace.  Thank you very much for your donation.  Your donation allows The Salvation Army to continue its work with the needy and underprivileged.  Merry Christmas and Happy New Year to everyone!

Merry Christmas !!

Yoga Posture: Half Wheel pose (Ardha Cakrasana)

Half Wheel Pose

Half Wheel pose is used as a counter pose for The Standing Forward Bend (Padahastasana).  It is also the preparation for Wheel pose (Cakrasana) (see picture on the right).  Wheel pose can be done from standing or lying down.  Wheel pose being done from standing is belonging to the advance level.

Support the back at the waist by the palms, fingers pointing forwards. Inhale and bend backwards from the lumbar region. Drop the head backwards, stretching the muscles of the neck. Half wheel pose has to be bend from hip and elbows have to be close to each other.

Half Wheel pose makes the spine flexible, stimulates the spinal nerves and promotes circulation of blood into head.  It strengthens the neck muscles.  It expands chest and shoulders.  It help to improve breathing.  However, persons with problems of vertigo have to avoid this posture.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
                    Light on Yoga - B.K.S. Iyengar

Dinner at Botejyu

I have dinner with my boyfriend at Botejyu located at Liang Court on last Saturday 28th Nov.  It is my first time there.  Firstly, I have realised that Liang Court has changed alot from the last time I visit this place which was many years ago already.

I have order the Japanese rice cake with udon soup.  I love the udon.  I like the feel when I chew it.  It is very Q!  The curry udon is not bad too as my boyfriend has order it.

The best part is the dessert!  I'm a dessert person.  Any dessert that look good I will not give chance to miss it...:-)  Their dessert look very nice which make you don't have the heart to eat them!  They not only look nice but taste good as well!  I have order their ice cream.  Their ice cream is very different.  It doesn't look like an ice cream from the appearance.  And it doesn't taste too sweet.  Just nice..:-)

I have taken some pictures to share with all of you...:-) 

The Meditative Custom

Christianity,  Buddhism, Hinduism, Islam, Judaism, Taoism, Shinto, Jainism and the shamanistic and pagan traditions have all taught adherents how to turn their minds inward in order to plumb its mysteries and develop a relationship with the source from which our thoughts arise.  The practice of meditation - and of contemplation and prayer - lies at the heart of the great spiritual traditions.

Although we may refer to these traditions as spiritual, they are also practical psychologies for exploring and training the mind, and in many cases they are systems of philosophy and of physical culture as well.  Only in recent Western history have these various categories become separated from each other, to the detriment of each of them.  And only in recent Western history has the importance of meditation been virtually ignored, requiring us to turn eastward to rediscover those techniques that were once as familiar in the West as they have always been in the East.  Such a need to turn eastward means that particular reference is made to Hindu and Buddhist meditative practices.  But this does not imply a doctrinal approach, as meditation is for those who follow all traditions - or those who follow no tradition at all (it does not require allegiance to any particular faith or creed).

In fact, the more we study the great traditions, the more we recognise that there are many underlying similarities.  It is a strange quirk of human nature that people look for differences and divisions between things (which leads to conflict) rather than for similarities and agreements (which leads to balance and harmony).  Nowhere is this more evident than in the field of ideas and beliefs and of psychological and spiritual practices.  In meditation, all of the great traditions teach the same fundamental steps.  The details may vary, but the bedrock is the same.

The very antiquity and durability of the great traditions provides testament to their efficacy in helping people to live successful lives.  The founders of two of these traditions, Christ and the Buddha, lived respectively 2,000 and 2,500 years ago.  The Hindu rishis, responsible for the Vedas (some of the oldest books in the world), lived in India around 4,000 years ago.  Around the same time, the ancient Egyptians depicted people sitting in what appear to be straight-backed meditative poses.

The first book of the Hebrew Bible was probably written in the 5th century BCE, but dates back to a much earlier oral tradition; the Koran was written down in the 7th century CE; and the Tao Te Ching probably dates from the 4th century BCE.


Source from Learn To Meditate by David Fontana

Yoga Posture: The Standing Forward Bend (Padahastasana)

Padahastasana - Pada means the foot.  Hasta means the hand.  This posture is done by bending forward and standing on one's hands.

Padangusthasana - Pada means the foot.  Angustha is the big toe.  This posture is done by standing and catching the big toes.

Once you have gained sufficient flexibility in the back of the legs, and are able to hold the Standing Forward Bend comfortably for several minutes, you may wish to try different hand position variations.  They stretch the muscles in different ways.

This is the first of the standing poses.  In effect it is similar to Paschimothanasana, the sitting Forward Bend.  If it is remembered that "you are as young as your spine", Padahastasana will be seen as a veritable elixir of youth.  Its practice promotes a continued youthful vigour throughout life.

The Standing Forward Bend gives a complete stretch to the entire posterior of the body, from the back of the scalp to the back of the heels.  The position enables the body to take advantage of the force of gravity.  If the head and neck are kept relaxed, their weight will aid the body in stretching a bit further, provided that the knees are not allowed to bend.  Keep the body weight centred; do not allow the hips to drop backwards.

The abdominal organs are toned and digestive juices increase, while the liver and spleen are activated.  Persons suffering from a bloating sensation in the abdomen or from gastric troubles will benefit by practising this asana.

Slipped spinal discs can only be adjusted in the concave back position.  Do not bring the head in between the knees if you have a displaced disc. 

Physical Benefits

• 
  
  Lengthens the spine, making it supple and elastic.  Can even give a little extra "growth".
• 
  
  Mobilizes the joints.
• 
  
  Invigorates the entire nervous system.
• 
  
  Stretches the hamstrings and muscles of the back of the legs and the lower body.
• 
  
  Stretches all the muscles on the posterior side of the body.
• 
  
  Rectifies shortening of the legs resulting from fractures, and can correct inequalities in the length of the legs.
• 
  
  Increases the blood supply to the brain.

Mental Benefits

• Greatly enhances concentration.
• Expels Tamas (inertia or laziness), stimulating intellectual capacities.

Pranic Benefits

• Renders the body light by expelling Tamas.
• Purifies and strengthens the Sushumna nadi (the central astral nerve tube that induces meditation).
• Invigorates the Apana Vayu (downward-moving, or efferent, prana).

Common Faults

• 
  
  Weight of the body is on the heels.
• 
  
  Back is rounded.
• 
  
  Weight is unevenly placed, causing the body to tilt to one side.
• 
  
  Feet are apart and/or turned out.
• 
  
  Knees are bent.
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  Hips are dropping back.
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  Head is forced towards the knees.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

                   Light on Yoga - B.K.S. Iyengar

What is Meditation?

Put simply, meditation is the experience of the limitless nature of the mind when it ceases to be dominated by its usual mental chatter.  Think for a moment of the sky.  If the sky is continually covered by clouds, we are never able to see its true nature.  Roll the clouds away, and magically we experience the blue vastness of the sky in all its beauty.  If the mind is continually clouded by thoughts, we are never able to experience it in and of itself.  All that we experience is the cloud-cover of its contents. 

Why should we want to experience the mind in and of itself?  The answer is that it represents our true nature, a nature that is naturally calm and serene, unclouded by the various anxieties and wishes, hopes and fears that usually occupy our attention.  To experience the mind in this unclouded way is to experience the sense of being fully and vitally alive, yet at the same time deeply at peace within ourselves.

Meditation brings with it many other benefits for body and mind, but all of these depend upon the ability to experience this central state of alert yet peaceful being. 

A way of understanding this is to imagine the mind as a pool of water that for years we have been busily churning into mud with our mental chatter.  Once the churning stops, the mud settles to the bottom, and the pool becomes clear.  Not only can we now see the limpid, pure water itself, but also we can enjoy other pleasures, such as quenching our thirst, and bathing.  Its clarity and cleanliness allow us to see through to the bottom of the pool, and discover there a new world of interest and wonder.  When the mind becomes calm and still in meditation, we come to a much deeper understanding of ourselves and of our own true nature.

By stilling and calming the thoughts, meditation also stills and calms the emotions.  Thought and emotion are inextricably linked in our everyday lives.  The mind goes over painful memories, current worries and concerns for the future, and as it does so it sparks off emotions such as regret, anger and fear.  When the mind enters into meditation, the emotions experience a new sense of peace.  Even if troubling thoughts arise, much of their usual power is lacking.  The meditator is able to observe them objectively, without becoming lost in them and identifying with them.  As a result, his or her ability to rouse unwelocme emotions decreases.  At the centre of everything, the tranquillity of mind and feeling remains.  Potentially disturbing thoughts pass through the mind like clouds across the face of the sun, and are replaced by an equanimity only possible when one is at peace with oneself.

Meditation should never be thought of as an external technique that we impose upon ourselves, much as we might learn a foreign language or master a computer.  It is in essence a re-discovery of something that has always been within us, an opening of half-familiar pages in a book that we once loved but have put aside.  This does not mean that in meditation we return to the mind of a child.  Meditation does not ask us to relinquish our life experiences nor to distrust the power of thought.  It also does not ask us to become different or less interesting people than we are now.  Once the meditation session is over, the mind returns to the plans and concerns that are its usual way of being - but now with an added clarity and power in its thinking, and a greater ability to meet both the challenges and the frustrations with which life continually confronts us.

Meditation does not take us away from the world, but helps us to become more clear-sighted and effective people within it.  It also enables us to become more sensitive and compassionate toward other people and toward the natural world, because it develops within us a sense of the unity and inter-dependence of all things, and an awareness of what it means to be human.  With this greater sensitivity and awareness comes an enhanced feeling of self-awareness and self-acceptance.  For the first time, we really sense the deep mystery and the precious nature of life.


Source from Learn To Meditate by David Fontana

You Are What You Eat

Yoga develops our pure inner nature, and diet plays an important part in this process.  The Yogic scriptures divide food into three types: sattvic, or pure; rajasic, or stimulating; and tamasic, or impure and rotten.  The Yogic diet is based on pure, sattvic foods.


Overactivity - Rajas

The Yogic diet avoids substances that are over-stimulating, or rajasic.  Onions, garlic, coffee, tea, and tobacco are rajasic, as are heavily spiced and salted items, and many ready-prepared convenience foods and snacks.  Refined sugar, soft drinks, and chocolate are also rajasic.  Rajasic foods arouse animal passions, bring a restless state of mind, and make the person over-active.  They destroy the mind-body balance that is essential for happiness.

Rajasic Foods

"The foods that are bitter, sour, saline, excessively hot, pungent, dry and burning, are liked by the Rajasic and are productive of pain, grief, and disease."
Bhagavad Gita, 17-9

Rajasic Behaviour

Rajasic foods overstimulate the body and mind, cause physical and mental stress, and encourage circulatory and nervous disorders.


Inertia - Tamas

Tamasic substances are avoided in the Yogic diet because they produce feelings of heaviness and lethargy.  Meat, fish, eggs, drugs, and alcohol are tamasic, as are overcooked and packaged foods.  Other tamasic items include those that have been fermented, burned, fried, barbecued, or reheated many times, as well as stale products or those containing preservatives.  Mushrooms are included in this category, as they grow in darkness.

Tamasic Foods

"That food which is stale, tasteless, putrid, rotten and impure refuse, is the food liked by the Tamasic."
Bhagavad Gita, 17-10

Tamasic Behaviour

A tamasic diet benefits either body nor mind.  It makes a person dull and lazy, lacking in high ideals, purpose, and motivation.  Such individuals tend to suffer from chronic ailments and from depression.  Over-eating is tamasic.


Purity - Sattva

The Yogic diet consists of sattvic foods that calm the mind and sharpen the intellect.  These are pure, wholesome, and naturally delicious, without preservatives or artifical flavourings.  They include fresh and dried fruits and berries, pure fruit juices, raw or lightly cooked vegetables, salads, grains, legumes, nuts, seeds, wholemeal breads, honey, fresh herbs, herbal teas, and dairy products such as milk and butter.  A sattvic diet is easily digested and supplies maximum energy, increasing vitality, strength, and endurance.  It will help to eliminate fatigue, even for those who undertake strenuous and difficult work.  Yogis believe that people's food preferences reflect their level of mental purity, and that these preferences alter as they develop spiritually.

Sattvic Foods

"The foods which increase life, purity, strength, health, joy, and cheerfulness, which are savory and oleaginous, substantial and agreeable, are dear to the sattvic people."
Bhagavad Gita, 17-8

Sattvic Behaviour

A sattvic diet brings purity and calmness to the mind, and is both soothing and nourishing to the body.  It promotes cheerfulness, serenity, and mental clarity, and helps to maintain mental poise and nervous equilibrium throughout the day.


The Rules of Eating
"Purity of mind depends on purity of food." - Swami Sivananda

• Try to keep your meals on a regular schedule, but if you do not feel hungry at meal time, fast until the next meal.

• Eat slowly, and savour your food.  Chew it thoroughly, remembering that digestion begins in the mouth.

• Eat only four or five different foods at one meal.  Complex mixtures are difficult to digest.  Do not snack between meals.

• Do not overload your system.  Fill half the stomach with food, one quarter with liquid, and leave the rest empty.

• Maintain a peaceful attitude during the meal.  Try to eat in silence.

• Change your diet gradually.

• Before you eat, remember God, who dwells in all foods and who bestows all bounties.

• Try to fast for one day a week.

• Eat at least one raw salad every day.

• Eat to live - don't live to eat.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre