What are the Gunas in Yoga?

The word Guna  means  “strand." Like strands of a rope, the gunas are woven together. The Gunas are more like states of mind.  While the Doshas are more like our personalities tendencies.  Of course, these two sets of three are interwoven.   Once we figure out our tendencies in personality and state of mind we can then select ways to help transform our Self through the most beneficial balancing practices.   Like creates like so, many of the balancing practices are ways to, for example, cool fire.   We all have all three, just like the Doshas (Personaliy Types), but may feel one is dominate in our life at any given time.

Sattva

Sattva is a state of mind that is balanced and tranquil. It is the root of the word Sattvajay, which is the use of ayurveda and yoga to draw the mind to its natural state of balance, tranquility, and clarity.  The goal is  healing and transforming the mind.

Rajas

Rajas is a state of mind that is full of movement, simulation, impulse, and feels imbalanced.  This may be defined as ADD, lack of focus, shatter brained, hyper, monkey mind.  Rajas is also passion and energy. Rajas gets us going and keeps us going.

Tamas

Tamas is a state of Mind that feels stuck,  heavy, and, immobilized.  It is characterized by the freeze in the flight, flight, or freeze response and feelings of overwhelm.  Tamas is also steady.  Tamas makes us take a break and rest.

Understanding Food Labels

Understanding Food Labels

Part of the Yoga Lifestyle is Eating Health. See our Blog on Yoga Food.  Yoga Food is Mitahara meaning smooth, gentle, and lovely. It is light and easy to digest.  It is like a medicine not only for the body but also for the mind. 

You know the old maxim -- "You are what you eat." As much as possible, we want to eat healthy, clean food, that helps us balance our bodies and minds. 

Reading and understanding food labels is essential to making the best possible decisions for your health and that of your family. The kind of information that is divulged in food labels can vary from product to product (when you factor in serving size, calories, nutrient information, etc.). Yes, it’s a lot to take in. 

Let’s break it down.

It can be difficult to understand food labels - there’s tons of information there, from ingredients to serving sizes/portions and it can be hard to decipher. 

Typically, food labels will give you the following info:

• the name of the product

• the brand name

• what ingredients it contains (listed in order from largest to smallest by weight)

• nutritional information (such as average amount of energy, fat, protein, sugars and salt)

• use-by or best-before date

• details of the manufacturer

• how much it weighs

• information for people with food allergies

• a list of food additives

• directions for use and storage

• the country where the food was produced

There are also certain ingredients located on a nutrition label that you’ll want to consume less of, which includes saturated fat, sodium and monosodium glutamate, and added sugars and colors. 

Consuming too much saturated fat and sodium comes with an increased risk of cardiovascular issues like high blood pressure. 

In terms of nutrients you want more of, you’ll want to look for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium. 

A diet that’s rich in dietary fiber can increase the frequency of bowel movements, lower blood glucose and cholesterol levels, and reduce calorie intake. Diets high in vitamin D, calcium, iron, and potassium can reduce the risk of developing problems like anemia and high blood pressure.

Overall, you’ll want to just avoid overly processed junk foods and really try to maintain balanced meals on a regular basis. By avoiding things like saturated fat, sodium, and added sugars, you’ll be able to make much better decisions in the future when it comes to food!

Remember, if you don’t know what the ingredient is - look it up! :) 

There are also certain ingredients located on a nutrition label that you’ll want to consume less of, which includes saturated fat, sodium and monosodium glutamate, and added sugars and colors. 

Consuming too much saturated fat and sodium comes with an increased risk of cardiovascular issues like high blood pressure. 

In terms of nutrients you want more of, you’ll want to look for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium. 

A diet that’s rich in dietary fiber can increase the frequency of bowel movements, lower blood glucose and cholesterol levels, and reduce calorie intake. Diets high in vitamin D, calcium, iron, and potassium can reduce the risk of developing problems like anemia and high blood pressure.

Overall, you’ll want to just avoid overly processed junk foods and really try to maintain balanced meals on a regular basis. By avoiding things like saturated fat, sodium, and added sugars, you’ll be able to make much better decisions in the future when it comes to food!

Remember, if you don’t know what the ingredient is - look it up! :) 

Breath, Stress, and Immunity

Breathe

Our lives begin and end with the breath and, in between these two moments of birth and death, most of us will take countless breaths but rarely give it a moment's notice.  

Joseph Pilates said, 

“Breathing is the first act of life and the last. Our very life depends on it.”

Iyengar said, 

“As breath stills our mind, our energies are free to unhook from the senses and bend inward.”

Immune systems are affected both by negative thought processes and stress. Scientists have observed that animals know how to shake off the stress of life-threatening situations by proper breathing to bring themselves back to a relaxed state.  This ability to maintain balance is an intuitive trait for both animals and humans. However, humans have suppressed this ability and have become unable to maintain the equilibrium due to the modern lifestyle, which includes unnatural living conditions, high stress, environmental pollutants, and poor quality of food. 

We are under constant siege of recurring health and emotional issues which constantly obstruct the quality of life. Stress and traumas have made us forget our instinctive selves.

Usually, the breath is the first physiological response to being affected by stress and trauma, but the change in breathing patterns is rarely noticed. Breathing has the ability to deeply calm the mind and body by bringing a sense of peace and tranquility to whatever is arising. Take some time out from your daily routine to breathe deeply and do so in a fresh, natural environment to enable the inhalation of fresh air and maximize the benefits.

Here are some of the ways healthy breathing can help to boost our immune systems

Potential Benefits:

• Helps to reduce stress responses enhancing the the parasympathetic nervous system which is the “rest, digest, and heal” response . This can lower our heart rate, our cortisol and adrenaline, and bring the immune system and other systems back into balance.

• Manages depression, anxiety, and mixed depression/anxiety

• Increases vital energy and helps the body in the constant process of self-healing and detoxifying.

• Accelerates the regeneration of tissues by helping the regenerative systems of the body to heal/regenerate.

• Improves mindfulness, and gradually improves one’s ability to manage stress, speeding up the recovery process from trauma and disease.

• Increases lung capacity, Bringing breath deeper in the lungs, potentially oxygenating the blood faster.

• May aid in loosening blockage from the sinuses

Additional ways breathing can support healthy immunity:

• The cleansing benefits of breathing through the nose can serve defensively to allow less particles to enter the respiratory tract and has been advised by breathing expert Patrick McKeown 1

• Breathing produces Nitric Oxide which is a natural anti-viral and anti-microbial agent signals the body to move into parasympathetic mode, stimulating the relaxation response.

Breath Practices/Pranayama, but first ... ShatKarma

Pranayama, but first ...

Chapter 2 of the Hatha Yoga Pradipika

The first chapter of the Hatha Yoga Pradipika covered 15 Yoga Poses and a bit about Yoga Food to help support the practice of Yoga.  It ended with saying Hatha Yoga prepares a person for Raja Yoga, the Royal Path, the 8 Limb Path. 

Chapter 2 starts with:

"Thus being established in Asana (the poses) and having control (of the body), taking a balanced diet; Pranayama should be practiced according to the instructions of the Guru." (2.1)

The Hatha Yoga Pradikia goes on to explain Prana (the Life Force) and Vayus (Movement of Air and Prana/ Winds) and one breath technique which is Nadi Shodhana. We will cover many breathing techniques of Hatha Yoga very soon. (Subscribe in Sidebar)

The first Pranayama practice explained after the introduction is Nadi Shodhana Pranayama.  This is often translated as "alternate nostril breath."  However, it is much deeper than that.  

Nadis are energy channels.  And Hatha Yoga is concerned with balancing those energies, the "Ha" and the "Tha.

Shodhana means cleaning, purifying or detoxing.  More on Nadi Shodhana Pranayama next blog. 

Important to Note

However,  later the Hatha Yoga Pradpikia says purification should happen first if necessary.

"When fat or mucus (or Kapha) is excessive, shatkarma: the six cleansing techniques, should be practiced before (pranayama). Others, in whom the doshas, i.e. phlegm, wind and bile, are balanced should not do them." (2.21)

We have a Dosha Test unlocked for in a free preview in our Test and Reset your Type Course so that you can see what your predominate Dosha is: Phlegm/Kapha, Wind/Vate, of Bile/Pitta. 

Verse Breakdown

"Medas leshmadhikah purvam shatkarmani samacharet Anyastu nacharettani doshanam samabhavatah" (HYP 2.21)

Medas -- fat
Śleṣmā (श्लेष्मा):—Synonym of Kapha Phlegm
dhikah --- object of perception
madhikah -- kind of roller
purvam -- before
samacharet -- activity
anya -- another person 
astu -- be it so
doshanam --  Doshas 
samabhava -- Sama- equal. Bhava -- serene, an equable temper, happiness

So, First ShatKarma/Purification (if Necessary) 

The six kinds of actions or purifications/cleanses are: Dhauti, Basti, Neti, Trataka, Nauti and Kapala Bhati. These are called the six (shat) actions (karmas).

Now, these are not meant to just be practiced without a teacher and all the secrets not meant to be shared.  Some of these practices are more well known in the modern world now.  

There is Dhauti Karma. (2.24) Dhauti means cleaning or also penance.  This is a type of internal cleaning and meant to shown by the guru.  There are a four types according to Swami Muktibodhananda's commentary.  However, only one Internal Type is mentioned in the Hatha Yoga Pradipika.   The Four Types are:

• Internal 
• Teeth
• Heart
• Rectal

One of the internal Dhautis may be more common to practice; I practice it is Vahnisara Dhauti.  I know it as Agni Sara.  Swami Muktibodhananda says in his commentary on the Hatha Yoga Pradipika:

"Vahnisara dhauti, also known as agnisara kriya, involves moving the ‘fire’ in the body. Vahni and agni mean ‘fire.’ Sar is ‘essence.’ ‘The essence of fire’ is located in the navel region. On a physical level, the practice involves conscious movement of the abdominal muscles and organs and this creates internal heat. The practice is very useful as a preparation for kapalbhati and bhastrika pranayama.

The Gherand Samhita says to 'Push the navel against the spine a hundred times...' (1:19) The practice can be done standing or sitting in bhadrasana. Jalandhara bandha is performed first, then the abdomen is pushed out and in rapidly while the breath is held. It can be done while breathing through the mouth with the tongue extended, panting like a dog and moving the abdomen in rhythm with the breath. For most people it is unnecessary to practice one hundred times; fifty is sufficient."

This video covers Agnisara, Kapalabhati, and Bhastrika with a comparison of the Hundreds in Pilates. 

This washing of the anus with water or air is called the Basti Karma. (2.26) This is a is like an enema and one of the practices that should only be done under the guidance of a Yoga Teacher or Guru who specializes in Shatkarma. 

Many people these days are familiar with Neti Pots for cleaning the sinuses. This may also be done with a cloth. This is called the Neti Karma. (2.29) I grew up with both of these as part of cold and flu season, especially.  Which is Kapah Season.  My mother would have me sniff salt water and also use a long tissue to clean the sinuses.  Clear sinuses are very important for the ability to practice Yoga Breathing/ Pranayama. You can get a Neti Pot at the local drugstore or online. I have also used a product called Sinus Rinse which is more like a squirt bottle.  Ghee (clarified butter) and Milk for Neti are also mentioned in the Hatha Yoga Pradipika.  I swear by Nasya Oil and use it every night.  I have had Nasya made from Ghee as well as oil blends. I believe it keeps my sinuses moisturized and helps prevent colds and flus because I do not have tiny tears in my nose from it being dry where viruses can get into my system. 

Being calm, one should gaze steadily at a small mark, till eyes are filled with tears. This is called Trataka (2.31)  Sometimes this is done with a candle.  There is external and internal.  Gazing at a candle is an example of external. Internal is done with the eyes closed and concentrating on the dark space in front of the closed eyes.  I was taught this internal Trataka as a child and loved it.   This is one pointed focus.  We covered this in Sauca, ekagrata is one of the benefits of Sauca, which is also closely connected to these practices since Sauca is the practice of cleanliness or purification as one of the Ways of Life, Niyama.  See Sauca

Lean forward, protrude the abdomen and rotate (the muscles) from right to left with speed. This is called the Nauli Karma. (2.33)

When inhalation and exhalation are performed very quickly, like a pair of bellows of a blacksmith, it dries up all the disorders from the excess of phlegm, and is known as Kapala Bhati.(2.35)  This is also covered in our video above. 

The reference to phlegm relates to the Kapha Dosha.  When Kapha is out of balance people can feel fatigued, low energy, attached, envious, sluggish, unfocused, un- Motivated, and depressed. They can also be congested, bloated, and sleepy. 

Much of the purification of Hatha Yoga involves references to balancing the  Doshas. 

Kapala Bhati is often translated as Skull Shining Breath.  Kapala means skull but it also means more than that.

Kapala  means skull but it represents purified thought or enlightenment.  It "represents our Ahaṃkāra concept-of-self — the ego."1 

Bhati means shinning and also light, brightness, luster, splendor, perception, and knowledge. 2

So Kapalbhati means shining or brightening the perception and knowledge of the ego for purified thought and enlightenment through quick breaths.  And it balances the mind and and body from feelings of fatigue, low energy, attachment, envy, sluggishness, lack of focus and motivation, and depression as well as congestion, bloat, and sleepiness.  

Feeling inspired to do more Kapalbhati. 

This section ends with the verse/Sloka reminding us that the purpose of the Six Actions, ShatKarma is to balance our energies so that we can better benefit from the breath practices of Pranayama,  

"By the six karmas (shatkarma) one is freed from excesses of the doshas. Then pranayama is practiced and success is achieved without strain" (2.36)

More on Pranayama next.  Follow this Blog in the sidebar to get it straight to your inbox. 

Wondering how your Dosh/ Body-Mind Type is doing? Want to explore more about your energy balances? We unlocked two tests in our course below. 

Unlocked Test/ Free Preview

  Explore Yoga Breathing 

© 2021 |Life Full Yoga & Pilates

References

1.https://www.wisdomlib.org/definition/kapala

2.https://www.wisdomlib.org/definition/bhati

https://terebess.hu/english/Hatha-Yoga-Pradipika-Muktibodhananda.pdf

https://www.wisdomlib.org/definition/shleshma

Sauca, 8 Limbs of Yoga, Niyama

Sauca

Purity of Body and Mind 

Yoga Philosophy/ Yoga Lifestyle 

Yama/Niyama (Ways of Life)

Śauca (शौच) refers to “purity of body, mind and thought”. 1 It is often translated as cleanliness, but we will see it is much more than a clean space or even clean body. 

Sauca is the first of the 5 Niyama (Self-Care, Self-Practices) in the Yoga Sutras and two verses are dedicated to it.   In the Hatha Yoga Pradipika there are 10 Niyama and in the Yoga Sutras there are 5.  Read more about them here .

The first verse on Sauca or Saucha is in Yoga Sutra 2.40 says: 

"Sauchat sva-anga jugupsa paraih asamsargah" or

"Saucat svaiiga jugupsa parair asarhsargah"

A possible and typical translation might be something like:

"Through cleanliness and purification of body and mind (saucha), one develops an attitude of distancing, or disinterest towards one's own body, and avoids contact with the bodies of others."

sauchat -- cleanliness, purification of body and mind
sva-anga -- one's self, one's own, one's body, could also be ego (sva = one's; anga = limbs)
jugupsa-- aversion, disgust, disinterest, protect
paraih--  and with that of others
asamsargah -- non- contact, non-association

I love the way Charlotte Carnegie in, The Incomplete Guide to Yoga puts it.  She says, 

"The result of sauca is that we become less obsessed with the body as an object, and more concerned about it as our only vehicle to experience life."2

Often, this verse gets tied up questions of if it is about asceticism and actual disgust for the body because of the translation of jugupsa as "disgust". The quote above says "less obsessed" rather than "disgusted."  This is helpful since this verse can be difficult to reconcile with body positivity and concerns about the history of social injustices like untouchability.  

In the book, Embodying the Yoga Sutra, the authors point out that the root of jugupsa is 

gup. And that gup means "'to protect' or 'to keep secret.'" 3 They interpret the verse to refer to sauca of the body as a way to "protect the body, to look after it, and on a deeper level, to protect is from the body and the distractions its causing (because it is functioning as well as possible)."

What I really love about the Carnegie quote is the idea that we become more concerned about the body as a vehicle to experience life. 

You've probably heard the sentiment "your body is a temple."  This is along those lines but also a great reminder that the body is our vehicle not just a temple.  A temple is sacred, yes, but it also static.  A vehicle, moves, it changes, it needs care to keep it running properly. 

Agreed, there is a certain disassociation with the body in this verse.  Disgust, aversion, disinterest cannot be quite right since why would one bother to purify the body and clean and look after it, to protect it from harm from others and the environment if there were simply disgust.  

When we take care of our bodies through purification and cleanliness, they do become less of a concern and we do become less obsessed with them, less attached to them.  For example, in Savasana, we can let the body go.  If the body is at ease and the mind is at ease, this moment of rest is much easier to practice.  If the body is feeling healthy and clear and the mind is feeling healthy and clear we can experience many benefits.  Can you imagine? 

Patanjali goes on to explain the benefits in the next verse. 

Benefits/Fruits of Sauca

2.41 (sattva shuddhi saumanasya ekagra indriya-jaya atma darshana yogyatvani cha)

"Also through cleanliness and purity of body and mind (saucha) comes:

1. Purification, cleanliness, brightness, correcting  of the subtle mental essence (shuddhi sattva).  True(Sat) Self  See Satya 
2. Pleasantness, goodness, gladness, high-mindedness, cheerfulness, clarity of the Mind, (saumanasya). Mind (mana)
3. One-pointedness with intentness. One (eka) point (gra)
4. Conquest, Triump, Victory, or mastery over the senses. The senses, belonging to the Perceiver (indriya).  Triumph, victory -- as in Ujjayi Breath(jaya).  Tapas also mentions Indriya and Shuddhi
5. Fitness/readiness/prepared for (yogyatvani) Self-realization (atma-darshana)"

Sattva is the main goal of Sauca and Hatha Yoga.  

Sattva is the True Self.  It is a state of mind that is balanced and tranquil. Hatha and Raja Yoga seek to draw the mind to its natural state of balance, tranquility, and clarity.  The goal is healing and transforming the mind.

What is Purified/Cleansed/Cleared/ Brightened/Reset in Sauca? 

In the Hatha Yoga Pradipika we can see what is being purified is ultimately our energy, in a sense, our essence, our True Self shines through, balanced. 

The Hatha Yoga Pradipika mentions purifying the:

• Nadis -- energy channels 
• Chakras -- energy wheels
• Prana -- energy flow
• Excessive Doshas -- mind-body types

The Hatha Yoga Pradipika shows that the path to enlightenment is through purifying the physical and Pranic bodies.  Sauca is for the body and the mind. Sauca is external and internal.  Remember Sauca means purity and its main benefit is cleanliness, brightening or resetting of body and mind.

How do we practice Sauca?

1. Asana -- Physical Practices
2. Mitahara -- Pure Food
3. ShatKarma -- Purification Rituals 
4. Pranayama -- Breath Practices
5. Mudra -- Energy Seals
6. Bandha -- Energy Locks
7. Mantras -- Mind Delivering
8. Samadhi -- Absoprtion / Meditation

Often it is when we meditate that we notice some of our thoughts that can be less than helpful. 

Swami Muktibodhananda in his commentary of the Hatha Yoga Pradipika lists 5 types of mental impurities. 

1. kama -- sensual desire
2. krodha -- anger
3. moha -- infatuation
4. mada -- arrogance/pride
5. matsyara-- envy

Breath Practices and Mantras can help clear the mind of these and other toxic thoughts we have. It is interesting to be observer and notice what thoughts come up for us as we practice. 

Like many concepts in Yoga, Sauca is very complex and means so much more than the one word definitions they tend to get like in this case.  Sauce is more than cleanliness or purity.    It is about balancing our energies in body and mind so that we can feel:

• Pleasantness, goodness, gladness, high-mindedness, cheerfulness, clarity of the Mind
• One-pointedness focus
• Mastery over our senses
• and the ability to know our balanced, tranquil True Self full of clarity and brightness.

Sounds wonderful ...

Want to explore more about your energy balances? We unlocked two tests in our course below. 

Unlocked Test/ Free Preview

References

1. https://www.wisdomlib.org/definition/shauca
2. The Incomplete Guide to YogaBy Charlotte Carnegie · p 369 2012https://www.google.com/books/edition/The_Incomplete_Guide_to_Yoga/MADtBAAAQBAJ?hl=en&gbpv=1&dq=sauca&pg=PA369&printsec=frontcover
3. Embodying the Yoga Sutra Support, Direction, Space By Ranju Roy, David Charlton · 2019
4.https://archive.org/stream/YogasutrasOfPatanjaliWithNotesAndIntroduction/yogasutras%20of%20Patanjali%20with%20notes%20and%20introduction_djvu.txt
5. https://www.wisdomlib.org/definition/shuddhi