So what exactly is Sadhana? It is often decoded as Spiritual Practice. The question that arises is what is Spiritual and what is not? And the answer to that depends on your current state of awareness! If you are an enlightened being constantly in communion with the universal consciousness – great everything is spiritual for you! However most of us aren’t there yet.
For normal people like me – advice from my teacher is – “Do your cleansing, do your asana, do your pranayama and do your meditation and do it everyday” and that is Sadhana for us.
Now over the years I have a set of practices that I like to do on a regular basis everyday. My Sadhana begins in the morning from the first the moment II wake up in the morning. My Guru said that if you are a yoga teacher – you must do a minimum of 12 rounds of Sun Salutations. I always try to fit this into my practice.
- Yoga Nidra – Before I get out of bed I start by a self guided yoga nidra (the ancient science of yogi sleep). Sometimes even after sleeping the whole night I feel tired or exhausted. However just half an hour of Yoga Nidra in the mornings even after the most disturbing of nights – brings immense relaxation, healing and balance to the mind. It is said that half an hour of yoga nidra is equivalent to 3 – 4 hours of deep dreamless sleep – Learn all about yoga nidra in my 2 months deep immersion course
- Intestinal Water Cleansing – Then I drink about one liter of water and do movements which allow the water to quickly enter the intestinal passage and help in a thorough cleansing of the intestines. This takes about 5 minutes. I made a video about this from my Rishikesh Days – you can watch and try this in my earlier post https://hubofyoga.com/mini-shankha-prkhalana/
- In the shower I usually do couple of rounds of Agnisar Kriya (a cleansing practice from hatha yoga which involves holding of breath, application of bandhas and rapid abdominal movements)
- After a shower I start with traditional Surya Namaskar. Depending on the time availability I usually do between 2 to 12 rounds and follow it up with a well rounded asana sequence. After this I do a few rounds of Kapal Bhati (popularly known as Breath of Fire), a few rounds of Bhatrika (Pranayama Breathing Technique) and a few minutes of Nadi Shodhana (Pranayama Breathing Technique involving alternate nostril breathing).
- This whole process prepares me to find a balance & stability in the body and the mind for a meditation practice. I often practice the Inner Silence Meditation and finish my morning practice by chanting the below mantras.
ॐ सर्वेषां स्वस्तिर्भवतु ।
सर्वेषां शान्तिर्भवतु ।
सर्वेषां पूर्णंभवतु ।
सर्वेषां मङ्गलंभवतु ।
Om Sarveshaam Svastir-Bhavatu |
Sarveshaam Shaantir-Bhavatu |
Sarveshaam Puurnnam-Bhavatu |
Sarveshaam Manggalam-Bhavatu |
ॐ सर्वे भवन्तु सुखिनः
सर्वे सन्तु निरामयाः ।
सर्वे भद्राणि पश्यन्तु
मा कश्चिद्दुःखभाग्भवेत् ।
Om Sarve Bhavantu Sukhinah
Sarve Santu Niraamayaah |
Sarve Bhadraanni Pashyantu
Maa Kashcid-Duhkha-Bhaag-Bhavet |
ॐ असतो मा सद्गमय ।
तमसो मा ज्योतिर्गमय ।
मृत्योर्मा अमृतं गमय ।
Om Asato Maa Sad-Gamaya |
Tamaso Maa Jyotir-Gamaya |
Mrtyor-Maa Amrtam Gamaya |
लोकः समस्ताः सुखिनो भवन्तु
Lokah Samastah Sukhino Bhavantu
ॐ शान्तिः शान्तिः शान्तिः ॥
Om Shaantih Shaantih Shaantih ||
After the practice is a time when my mind is sharp, clear and peaceful and I use this clarity to read a spiritual text. Currently I am reading the Yoga Sutras of Patanjali (a project ongoing for many years).
In the evening before dinner I sometimes do an additional asana sequence. This usually involves a few rounds of traditional sun salutations, Sun Salutation A & Sun Salutation B. Then based on time and energy levels I do the asana sequence.
Once a week I practice the Ashtanga Primary Series. Ultimately the Sadhana is not limited to the time we spend in the Mat. The moment we become aware of our true nature and able to retain the knowledge of who we are – everything that we do becomes a Sadhana; everything becomes Spiritual.
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