Upa Yoga By Isha|Sadhguru: Sadhguru is a realized yogi and mystic, who works tirelessly towards the physical, mental and spiritual well-being of all.

With a unique ability to make the ancient yogic sciences relevant to contemporary minds, Sadhguru acts as a bridge to the deeper dimensions of life.

His approach does not ascribe to any belief system, but offers methods for self-transformation that are both proven and powerful.

Sadhguru‘s transformational programs have deeply touched the lives of millions worldwide.

A prolific author, poet and internationally renowned speaker,his wit and piercing logic provoke and broaden our thoughts and perception of life.

Named one of India’s fifty most influential people, Sadhguru has been a leading voice at major global forums, including the United Nations, World Economic Forum, the UK House of Lords, TED and the top business schools and universities around the world.

Sadhguru established the Isha Foundation, a non-profit organization supported by over three million volunteers worldwide.

From powerful yoga programs to large-scale humanitarian projects for rural upliftment, education for the underprivileged, environmental restoration,as well as holistic and healthy living, the Foundation’s activities are designed to create an inclusive culture and establish global harmony.

Beginning Of Yoga

Origin of Yoga A little over 15,000 years ago,in the upper regions of Himalayas, a yogi appeared.

Nobody knew where he came from, his antecedents were unknown,but he looked extraordinary, so people gathered.They waited, they thought he’s going to perform some miracle.

But he did nothing, simply he sat, unmoving.People left, only seven people hung on.

These seven people recognized that this is a fantastic miracle because only someone,who has transcended the physical nature, can simply sit.

Then they begged him,“You seem to be knowing or experiencing something that we cannot imagine.

Please teach us.”Then he gave them some few simple preparatory methods and said, “You prepare yourself, let me see.” So they started preparing themselves. Years and years went on. Like that eighty-four years passed.

And One day, when the shift of solstice happened, the sun’s relationship with the planet changed. When these changes happen, every yogi makes some adjustment within himself because something about your body changes at that time.

So when he was making this, he just looked.These seven people had become shining receptacles.

Eighty-four years, he had completely forgotten about them.Here they were, still preparing.Then, because nobody knew his name, he never introduced himself, they called him Adi Yogi.

Adi Yogi means the first yogi.Now, because the sun turned south, he also faced south and sat down.So they called him the Adi Guru. The first guru was born.

This was considered the most significant day because it’s in this day,humanity was first reminded, the simple laws of nature are not permanent restrictions.

If you are willing to strive, you can go beyond that.And he not only gave this idea, he gave methods as to how to get there.

And when all these seven people attained,he told them to go away to faraway lands.

So one he sent to Central Asia, another he sent to North Africa, another he sent to South America, another he sent to Far East Asia, another stayed back with him, another came down to what is called as the present Indian Himalayas.

Another, he sent him down to South India, he is very important for us.That is Agastya Muni, who is known as the father of Southern mysticism.

Agastya muni came down south – south of Vindhyas.

Every human habitation in this part of the world,he made sure spiritual process became a natural way of living.

So these seven sages took these different dimensions of yoga.

And even today, you can see the remnants of what they did thousands of years ago, present in every culture across the planet. What is Yoga? The word yoga means union.

Union means – right now,it is a scientific fact today that this existence is just one energy, manifesting in many different ways.

When Einstein says E=mc2,he is talking about it is all the same energy manifesting in a millions of different ways.

Or experientially, if you look at it,what you exhale right now, the trees are inhaling,what they exhale, we are inhaling.What this means is one half of the lung is hanging out there.

Yes.One half of your lungs is hanging out there, isn’t it?The whole breathing mechanism is not here.

Only one part is here, another part is out there.If we experientially knew this,nobody had to tell us to save the environment, don’t cut the tree (Laughs).

All this would be rubbish for us if we only experienced this.So, it is common knowledge, at least in your high school text book,that you are not some kind of a freak happening,you are just a part of the universe,you are also just one more happening and it’s a part of everything else.

So union means in your experience, you… if you sit here, there’s only you.

The whole existence is just you.So you are capable of experiencing something that is not you as yourself,if only a certain level of inclusiveness happens within you.

Your inclusiveness right now is limited to your physicality.If this inclusiveness can be extended beyond physical nature,suddenly you can sit here, experience the whole universe as yourself.

If this happens to you,then we say, “You are in yoga.”So why the physical posture came is…Maybe many of you are not old enough for this,but if you saw the televisions in seventies, when it first came,you had that little aluminum contraption over your home.

You remember that? Antenna?You were watc hing like this suddenly your television, bup,bup,bup,bup.

Then somebody went up on the terrace and chuk. No,gently, like this, like this, like this,get it to the right place – once again, the world pours into your sitting room.Yes or no?Just if you get it to the right place.

This is just like that.If you learn to just hold this body right,if you know how to hold it right, you can download the whole cosmos into this.

This is Hatha Yoga.

What is Upa-Yoga?

What is Upa-Yoga?Yoga is not twisting and turning,you can change the fundamentals of who you are.

You don’t have to do anything on the yoga mat.Without that, you can transform the fundamentals, by doing… making your life into yoga.

One way of looking at yoga is,one meaning of yoga is – that which renders you to a higher possibility in your life, is yoga.

So, it is best that people approach this in a different way.So my approach to this is that we must bring the awareness of the profound possibility of yoga.

Yoga is a much subtler dimension.It needs to be handled in an extremely committed atmosphereand you have to be precise in the way you approach it.

Otherwise, what can fundamentally transform your life, if it’s mishandled, it can do certain things.

It’s like we can’t think of living without electricity right now,it’s making our lives in everyway.So you love it so much, you go and stick your little finger into that hole in the wall,then it does something else.

So, anything that is capable of transforming our lives,we must understand, if something has the power to transform,it has the power to cause damage if mishandled.

So instead of trying yoga,I would say, if somebody wants to rapidly learn something,there is a dimension of yoga, which is called as Upa-Yoga.That means its pre-yoga or sub-yoga.

The word Upa-Yoga in vernacular languages in India has come to mean “something useful” now.

But actually, it means, Upa-Yoga means – sub yoga or pre yoga.So, this upa-yoga, we are seeing how to make it popular.

You are not looking for any spiritual possibility,you just want to physically be little better, mentally little limbered up and this.For this, we have a simple schedule of Upa-Yoga.

You can learn this in… Three-minutes yoga you want to do,you can do.You want to do six-minutes yoga, you can do.

This is all Upa-Yoga, this is not yoga.So, probably this is something that large segments of the world…

Even those people,who are involved in yoga, are not aware that there’s another possibility of doing semi-yoga i.e upa yoga, something that gives you physical and psychological benefits but doesn’t touch the spiritual dimension as yet.

After you feel physically, mentally well and you still see life is not fulfilled,then you can seek the spiritual process.

So, one dimension of what we want to do for this thing is to make Upa-Yoga popular, because Upa-Yoga can be taught…on the street, this can be taught anywhere and you can practice it anywhere, in any posture, whichever way,and the benefits will be quite immense.

But upa yoga will not demand the level of commitment that yoga demands,nor does it cause any problem if you do it improperly because you can’t do it improperly.

We will be learning sets of Upa-Yoga practices –

Upa-Yoga Steps

Now we will be learning Upa-Yoga step by step.Here are a few guidelines that will set optimal conditions and greatly enhance your receptivity of the practices.Dedicate the next one hour exclusively for this purpose.

Please ensure cell phones are either in silent mode or switched off.It is also best to avoid getting up, eating, drinking, or going to the restroom in between.

It is advisable not to sit for the program with a full stomach or immediately after a meal.Somewhat hungry, light stomach, or empty stomach is optimal.

Please sit with your spine comfortably erect, hands uncrossed and palms open.These conditions will prepare you to be in a heightened state of receptivity and derive the most benefits from the practices.

These practices are very safe and simple and can be done by anybody.

People with chronic diseases, pain, cardiovascular problems –consult a doctor before doing these practices and exercise precaution.

Make sure to do everything slowly and gently and according to the instructions.

If you are uncomfortable doing any particular practice,you can skip that one and do the next practice you are comfortable attempting.

If you are feeling any pain or discomfort, stop and consult a doctor.

The practices we’ll be learning here can be done by anyone ages seven years and above.

If you are wearing glasses while doing the yoga practices,please remove them and keep them aside.

Certain practices require you to close your eyes.When you do these practices.

When you are comfortable, you can close your eyes.

Sadhguru: Yoga for Health.

Upa Yoga By Isha|Sadhguru Directional Movement.

When you lie in horizontal postures for a few hours during sleep,the lubricating fluids in your joints tend to settle down and are not in circulation.

So when you wake up, body is demanding, you first lubricate your joints.Directional movement is a simple way of doing this.

It also exercises the muscles without any risk of injury.Joints have a concentration of energy nodules,so by activating them, everything in the system gets ignited for action.

First part:

Now we will learn the first part of Upa-Yoga.This is called Directional Movement of the Arms.

We will be doing this practice in four different directions.We will see the demonstration of the first direction,please observe.

How you do this is : Stand with your feet comfortably apart and parallel to each other.

Eyes closed.

As you inhale, bring your hands just in front of your shoulders.This is the starting position.

The first direction is sideways.

As you exhale, extend your arms sideways.

The wrists should rotate with outward movement.

Once your arms are fully extended, as you inhale, bring them inward.

Now your wrists should rotate with inward movement.This is one cycle. You do this three times.

This is not only about rotating the wrists, but your hands should also open and close with the rotation.

All the muscles are tense, like you’re pushing something, like a screwdriver.

Create maximum tension you can in your arms, without creating tension in the rest of the body.

When your arms are going out, it is always outward rotation of the wrists, with an exhalation.

When your arms are coming in, it is always inward rotation of the wrists, with an inhalation.

Now we will do three cycles together,please stand. Make sure you have sufficient space around you.

Stand with your feet comfortably apart and parallel to each other.Eyes closed.

As you inhale, bring your hands just in front of your shoulders.This is the starting position.

As you exhale, extend your arms sideways.The wrists should rotate with outward movement.

Once your arms are fully extended, as you inhale, bring them inward.

Now, your wrists should rotate with inward movement.This is one cycle. We will do this twice more.

When you are finished, please relax. You can sit comfortably.Please sit comfortably.

Now we will look at a few common corrections to keep in mind while you do the practice.

As a clarification, when your arms are going out, it is always outward rotation of the wrists.

This is outward rotation,you can try it and see.

When your arms are coming in, it is always inward rotation of the wrists.

This is inward rotation.Do not do it fast or casually, with little tension.

Do it slowly, creating as much tension as you can in your arms,but it should not extend to the rest of your body.

The rest of the body should be loose and relaxed.We have seen how to do one direction of the practice.

Now we will see all the four directions.

Please observe.

Starting position.

Hands just in front of your shoulders.

Eyes closed.The first direction is sideways.

As you exhale, extend your arms sideways, with outward rotation of the wrists.

As you inhale, bring the arms back, with inward rotation of the wrists

.Notice how the arms are always moving just in line with the shoulders.This is one cycle.You would do this three times.

The second direction is forward.

As you exhale, extend your arms forward.

The wrists should rotate with outward movement.Once your arms are fully extended,as you inhale, bring the arms backward.should rotate with inward movement.

Ensure you are creating as much tension as you can.This is one cycle. You would do this three times.

The third direction is upward.

As you exhale, extend your arms upward.Your wrists should rotate with outward movement.

Again, as you inhale, bring your arms down.Now, your wrists should rotate with inward movement.This is one cycle. You would do this three times.

The fourth direction is downward.

As you exhale, extend your arms downward.Your wrists should rotate with outward movement.

As you inhale, bring your arms up.Now, your wrists should rotate with inward movement.This is one cycle. You would do this three times.

Don’t do it fast, do it slowly, with the tension. When you are finished, you can relax your arms and sit comfortably.Please sit comfortably.

Second Part | Sadhguru: Yoga for Success

Sadhguru: Yoga for Success – the Neck Practices . Both the neurological and the energy systems branch out in a big way between the shoulder blades and above.

So keeping the neck region in a good condition is very important.

Within three to four minutes of doing these neck practices,you will distinctly see that you are much more alert and the lethargy in the body will be obliterated.

There is a higher level of neuronal regeneration.Memory and intellectual sharpness also improves.

Now we will do a certain set of practices for the neck.This will help you to relax the stiffened muscles in the neck and shoulder region.

We will look at the first three neck practices now.Please observe.Stand with your feet comfortably apart and parallel to each other.

Keep your arms and shoulders loose and relaxed.

Make sure your neck is loose like a rope,no stiffness of any sort.Eyes closed.

As you exhale, slowly and gently lower your chin to your chest.

This is the starting position.

Now, as you inhale, gently bring your head up and take it back.

As you exhale, bring your head down to your chest.This is one cycle.

You would do this three times.

Now, we will see the second neck practice.As you inhale, slowly and gently turn your head to the right,to the extreme point that you can turn.

As you exhale, bring it back to the center.Now, as you inhale, slowly and gently turn your head to the left,to the extreme point that you can turn.

As you exhale, bring it back to the center.This is one cycle.

You would do this three times.

And now we will see the third neck practice.

As you exhale, slowly and gently bring your right ear towards your right shoulder,to the extreme point you can go.

As you inhale, bring it up.As you exhale, slowly and gently bring your left ear towards your left shoulder,to the extreme point you can go.As you inhale, bring it up.

This is one cycle. You would do this three times.

Now we will do three cycles of the first three Neck Practices together.Please stand.Stand with your feet comfortably apart and parallel to each other.

Keep your arms and shoulders loose and relaxed.Eyes closed.As you exhale, slowly and gently lower your chin to your chest.This is the starting position.

Now, as you inhale, gently bring your head up and take it back.As you exhale, bring your head down to your chest.Second cycle.Again, as you inhale, bring your head up and back.

As you exhale, bring it down.Third cycle.Ensure your shoulders are relaxed, no stiffness of any sort.Now for the second Neck Practice.Come to the starting position.

Your head should be straight, eyes closed.As you inhale, slowly and gently turn your head to the right.

As you exhale, bring it back to the center.Now, as you inhale, slowly and gently turn your head to the left.

As you exhale, bring it back to the center.Second cycle.Right side.Left side.Third cycle.Do it slowly.

You can even hold the stretch for a moment and then come back.Come back to the starting position.

Now, we will do the third Neck Practice.Again, your head is straight, eyes closed.

As you exhale,slowly and gently bring your right ear towards your right shoulder.

As you inhale, bring it up.As you exhale,slowly and gently bring your left ear towards your left shoulder.As you inhale, bring it back up.Second cycle.Third cycle.It is an exhalation as you lower the head.It is an inhalation as you bring it up.

When you are finished, please sit comfortably.

Now we will learn the fourth and fifth neck practices.

Again, feet are comfortably apart and parallel to each other.Eyes closed.

As you exhale, lower your chin to your chest.

This is the starting position.

As you inhale, slowly and gently rotate your head towards your right shoulder.As you inhale, your head goes back.

As you exhale, it comes down again.Then switch and rotate in the opposite direction.This is one cycle.

You would do this three times.And for the fifth and final neck practice.

Rotate your shoulders forward.As you inhale, go up,as you exhale, come down.

Do this three times.Now, rotate your shoulders backward.

As you inhale, go up,as you exhale, come down.Do this three times.

Now we will do the fourth and fifth Neck Practices together.

Please stand.Check to see your feet are parallel to each other.Eyes closed.As you exhale, lower your chin to your chest.

This is the starting position.As you inhale,slowly and gently rotate your head towards your right shoulder.

As you inhale, your head goes back.

As you exhale, it comes down again.Do a full rotation.Then switch and rotate in the opposite direction.

We will do two more cycles.Second cycle.Rotate towards the right shoulder.

Ensure your upper body remains still, as you rotate the head.

Switch directions and rotate towards your left shoulder.

Third cycle.Do it slowly with the breathing.

And now, we will do the fifth Neck Practice together.

Your head is straight.

Upper body relaxed.Eyes closed.Now, rotate your shoulders forward.

As you inhale, go up,as you exhale, come down.Do this three times.Now, rotate your shoulders backward.

As you inhale, go up,as you exhale, come down.Do this three times.

When you are finished, please sit comfortably.

Yoga for Well-being

Sadhguru: Yoga for Well-being (upa yoga) .Yoga Namaskar .

Yoga Namaskar is a powerful system by itself.

It activates the lumbar region of the spine in a tremendous way,strengthens the muscles along the spine, giving it a reinforcement,so that as one ages, the collapsing of the spine,which causes pinching of the nerves does not happen.

And if already there’s damages setting in,the best way to regenerate your spine would be by doing Yoga Namaskar.

It has all-round benefits for the entire body.Yoga Namaskar is a very simple and complete process by itself.

To practice Yoga Namaskar, you will need a light stomach condition,that is, approximately one-and-a-half hours’ gap after having a meal.

If you do not fulfill this condition, please skip this particular practice for now.

Those with hernia and pregnant women in the third and fourth month of pregnancy should avoid practicing Yoga Namaskar.

From the fifth month onward, pregnant women can continue practicing,as long as they are comfortable.Now, we will learn Yoga Namaskar.

This is a series of seven steps.

Stand with your feet comfortably apart and parallel to each other.

Keep your arms and shoulders loose and relaxed.

Eyes open.

Focus on a point in front of you.Once your focus is steady,hold Namaskar by bringing your palms together in front of your chest.

This is the starting position.

As you inhale, bring your hands up above your head.As you exhale, bring your hands downward,so that the heels of your palms come behind your neck.

As you inhale, bring your hands straight up.As you exhale, bring your hands down in front of your chest.

This is one cycle. You would do this three times.

Now we will do three cycles of the first three Neck Practices together.Please stand.Stand with your feet comfortably apart and parallel to each other.Keep your arms and shoulders loose and relaxed.Eyes closed.

As you exhale, slowly and gently lower your chin to your chest.This is the starting position.

Now, as you inhale, gently bring your head up and take it back.As you exhale, bring your head down to your chest.

Second cycle.Again, as you inhale, bring your head up and back.As you exhale, bring it down.

Third cycle.Ensure your shoulders are relaxed, no stiffness of any sort.Now for the second Neck Practice.Come to the starting position.

Your head should be straight, eyes closed.

As you inhale, slowly and gently turn your head to the right.As you exhale, bring it back to the center.

Now, as you inhale, slowly and gently turn your head to the left.As you exhale, bring it back to the center.

Second cycle.Right side.Left side.

Third cycle.Do it slowly.You can even hold the stretch for a moment and then come back.Come back to the starting position.

Now, we will do the third Neck Practice.

Again, your head is straight, eyes closed.As you exhale,slowly and gently bring your right ear towards your right shoulder.

As you inhale, bring it up.As you exhale,slowly and gently bring your left ear towards your left shoulder.

As you inhale, bring it back up.Second cycle.Third cycle.It is an exhalation as you lower the head.It is an inhalation as you bring it up.

When you are finished, please sit comfortably.

Now we will learn the fourth and fifth neck Upa-yoga practices.

Again, feet are comfortably apart and parallel to each other.Eyes closed.As you exhale, lower your chin to your chest.

This is the starting position.

As you inhale,slowly and gently rotate your head towards your right shoulder.

As you inhale, your head goes back.As you exhale, it comes down again.Then switch and rotate in the opposite direction.This is one cycle.

You would do this three times.

And for the fifth and final neck practice.

Rotate your shoulders forward.As you inhale, go up,as you exhale, come down.

Do this three times.Now, rotate your shoulders backward.

As you inhale, go up,as you exhale, come down.Do this three times.

Now we will do the fourth and fifth Neck Practices together.Please stand.Check to see your feet are parallel to each other.Eyes closed.

As you exhale, lower your chin to your chest.

This is the starting position.

As you inhale,slowly and gently rotate your head towards your right shoulder.

As you inhale, your head goes back.As you exhale, it comes down again.

Do a full rotation.Then switch and rotate in the opposite direction.

We will do two more cycles.

Second cycle.Rotate towards the right shoulder.Ensure your upper body remains still, as you rotate the head.Switch directions and rotate towards your left shoulder.

Third cycle. Do it slowly with breathing. And now, we will do the fifth Neck Practice together. Your head is straight. Upper body relaxed. Eyes closed.

Now, rotate your shoulders forward.As you inhale, go up,as you exhale, come down.Do this three times.

Now, rotate your shoulders backward.As you inhale, go up,as you exhale, come down.Do this three times.

When you are finished, please sit comfortably.

Yoga for Peace

Yoga for Peace – Nadi Shuddhi .The word Nadi Shuddhi literally means cleansing the nadis.

Nadis are energy pathways in the human system.When we say nadis, we are not talking about the 72,000,because these 72,000 are only a branch-out of the two basic nadis, the pingala and the ida –36,000 branching out from pingala , 36,000 branching out from ida.

This is the energy physiology of a human being. When we say Nadi Shuddhi, we are talking about cleansing fundamentally the Pingala and Ida, so that energy system will work in balance.

There is a connection between your breath and your mental structure.To bring balance to your thought is a very important step that you need to take,if you want to bring balance to your activity, your emotion and the results of your life.

And the impact that you have on other people’s lives, Nadi Shuddhi plays an important role.

How to do Nadi Shuddhi, she will demonstrate, please observe.Sit in a cross-legged posture, with your spine comfortably erect, eyes closed.

Left hand should be loosely placed in the middle of your lap, palm facing upwards.

Use only your right hand. Use your thumb and ring finger. Fold your middle and index fingers.

The ring and little finger are held straight and side-by-side, touching.Now block your right nostril with your thumb and inhale through your left nostril.

After the inhalation is complete, exhale through the same.In a similar fashion, using the ring finger,block your left nostril and inhale through the right nostril.

Then exhale through the same.Again, block the right and open the left, inhale.And exhale.Continue like this.

Be focused on your breath.So when you do this Nadi Shuddhi, what is most important is,to breath fully in and fully out,as slowly and as gently as it is possible for you.

You should not make any sound when you exhale or inhale.

So for this to happen, you just need to remember one basic point,so that Nadi Shuddhi happens by itself:You will always switch after every exhalation.

So that means, whichever nostril you inhale through,the same nostril you exhale through.

You do Nadi Shuddhi for a minimum of four minutes.A few corrections for the practice

Do not keep your left hand on the thigh.The left hand should be loosely placed in the middle of your lap.

To clarify, on the right hand. You use only your thumb and ring finger. The ring and little finger are held straight and are side-by-side, touching. Fold your middle and index fingers.

If you are unable to hold them straight, do it as best you can. Also, there is a tendency to keep the head down or turned to one side.

Unconsciously, your face may tilt one way or the other. Your head should be straight.

If you maintain this, your system will come to a balance very quickly.

Ensure not to press too hard on the lower part of the nostril.Locate the septal bone on your right nostril.

Just a millimeter beneath that, if you place the thumb,with very minimal pressure you can block the nostril effectively, so that no air can escape.

Yoga for Love

Namaskar Process .The word yoga means union.Union of all polarities –of masculine and feminine,yin and yang, individual and universal, Shiva-Shakti,right brain and left brain,or whatever else you may want to call them.

To achieve this blessed union, the simplest form is the Yoga of Namaskar.

Putting two hands together in alignment with each other, at the level of your heart will bring you to a certain harmony between polarities within.

That, in turn, brings a sense of being united with whoever or whatever the Namaskar is aimed at.

In placing your hands together, the dualities of your likes and dislikes,your cravings and aversions, are leveled outand there is a certain oneness to the experience of who you are.

For a few minutes every day, put your hands together in namaskar,look upon someone or something that means much to you –may be the sun, the moon, the clouds, the empty sky, the trees, the rock,your husband, your wife, your child, your mother, father,or a picture that matters to you.

Look at that someone or something with the highest level of emotion that you can generate.

In an attitude of loving attention, hold Namaskar for three to five minutes.

Your life will be on a transformational mode once you start practicing upa yoga.

Credits: Sadhguru

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