21 DAY YOGA CHALLENGE

Notes : Day 13
 MORNING PRAYER

Om Puurnnam-Adah Puurnnam-Idam
Puurnnaat-Puurnnam-Udacyate Puurnnasya
Puurnnam-Aadaaya Puurnnam-Eva-Avashissyate
Om Shaantih Shaantih Shaantih

That (Brahman) is whole. This (jagat) is whole. From that

(Brahman) whole, this (jagat) whole has come. This (jagat)
whole (in spite of) having come from that (Brahman) whole,
Whole (Brahman) alone remains. Om Peace Peace Peace.

ASANA
Body Discipline
In the Patanjali yoga sutras, the only
asana mentioned is sthiram sukam asanam :
a posture is one which brings stability &
stillness. Later on, yogis devised many
kinds of postures that allowed for the
mind to become still.
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 DIFFERENCE BETWEEN EXERCISE AND ASANA :

VYAYAMA ASANA

Exercise Posture

Movement Stillness

Every stage of Ashtanga yoga is preparing us for the next

stage. Our yamas were preparing us for niyamas, niyamas
prepared us for body control, and once our asana is
perfected only then breath control can happen.
Our body is like a temple, but these days we treat it like a
machine in a very robotic way. We have to understand that
mother nature has given us this body & we are its guardians.

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So asana is our practice for removing toxins from our bodies.
The aim of asana is to make more space within the body.
When we have more space, we also have both flexibility of the
body and mind that will allow us to go through life easily!

The more purified the body is, the more purified the mind will
be. We will have strength, stamina and longevity.

HOW TO PURIFY THE BODY BY STRETCHING ?

A lot of toxins get trapped inside the muscles, so when we
stretch, space is made and the toxins start to make their
way out.
This creation of space allows are bodies to move more freely.
This is what we call flexibility.
As our bodies become flexible, so do our minds. As our bodies
become purified, our minds to begin to get purified. That's
why we feel peaceful after a yoga class.

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 Yogis have come up with such amazing ways to heal the
human body and mind. Asana allows us to remain active & yet
be in a restful state. When strike the pose and start
breathing, our healing and repair work starts happening right
there on the mat.

BENEFITS :
Releases toxins, releases emotional baggage,
builds strength, creates space & flexibility.

HOW ASANA HELP US LEAD BETTER LIVES OFF THE MAT

When we practice slowly with absolute awareness on the mat,

we are able to take that awareness off the mat and analyze
situations calmly rather than giving an immediate reaction.

When we hold Asana and feel the burn in our body, the entire
body shakes, we're sweating but still there's a gentle smile on
the face. In life off the mat, during difficult situations, we
learn to maintain composure.
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When we are gentle with ourselves, we show compassion to us on
the mat by taking rests and stabilizing our breath in yog
nidra after a challenging sequence, we carry that compassion
and kindness towards ourselves during the day and we stop
being so hard on ourselves.

“ Shwetashwataropanishad 2.12 ”
When a yogi develops a highly purified body, he becomes free
from disease, his youth is prolonged and his life is extended
and the experience of super-smell, super-taste, super-sight,
super-touch and super-sound occurs.

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 HEALTHY HABIT OF THE DAY

NO DEAD FOOD

If we put a samosa in the soil, and give it water and sunlight

every day, will a samosa tree will come out of it?
No, because this food has zero potential to grow into a life
form. Therefore it cannot give life to us either.

We have cooked it so much that it is no more alive. We only

eat it to satisfy our tongue and the mind. The body does
not like it. That is why we have acidity after eating these
kinds of food.

BOTTLED DRINKS contain so much sugar

and so many chemicals preservatives.

We don't even know what type of refined

flour is being used in the BAKERY
GOODS, and different kinds of jellies to
make it tasty.

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In BHAGAVAD GITA, Lord Krishna tells us about Tamasik
food : if our food is cooked, we must not consume it
after 3 hours of cooking. Tamasik means toxic/something
that brings lethargy & tiredness to the body. But
packaged food has been cooked & preserved for 3
months or maybe 3 years and we still consume them.

If we keep a carrot on the table for a few days it'll die but
a packet of chips cannot die as we've changed its nature so
much by adding preservatives, and so many chemicals that it
is already dead.

So if our food is coming straight from the farm to us, that

is alive food but if our food is going from farm to factory
and then coming to us, it is not food, it is a product.

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 Farm You

Farm Factory You

There's no fruit in your fruity.

There's nothing real in your real juice.
There's nothing green in your green tea.
There's neither Gulaab, nor Jamun in your Gulaab jamun.

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These foods are so different from how mother
nature made them, they stick inside our bodies
and are never fully digested.
Mother nature created our food and our
digestive systems accordingly to digest this food.
Our bodies are not designed to digest processed
foods. This food stays as waste within us and
creates toxins and cause many diseases.
So take a pledge today to not consume anything: packaged/
bottled/tinned/processed/frozen. Eat living foods, coming
straight from mother nature.

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 ACTIVITY OF THE DAY
ASANA CHALLENGE
After every 2 hours, you have to do these 4 asanas today. Put
alarms on your phone. Whoever is around you, make them do
them too. It could be your kids, your family, your friends,
your co-workers, your friends, anyone! Share your
fun videos with us by the end of the day!

BACK-BEND CHAIR POSE

WARRIOR 3 COW TO CHILD'S POSE

Notes created by Satvic Team