Nada Yoga techniques to manage anxiety and stress

Summary

Dr. Anna Maria Bargnani introduces unique yoga techniques rooted in the Gita and Ashtanga Yoga traditions. She explains Nara Yoga, the yoga of sound and vibration, crucial for life's essence. Techniques such as NASA MOCA bhastrika and hakura are detailed, emphasizing releasing stress and reconnecting with the universe. The session aims to alleviate anxieties, especially pertinent during the pandemic, and promote holistic well-being through sound vibrations.

Takeaways

• 🧘‍♀️ Dr. Anna Maria Bargnani introduces unique yoga techniques from the Gita and Ashtanga Yoga tradition.
• 🌟 Nara Yoga is described as the yoga of sound and vibration, which is fundamental to life.
• 🔮 The concept of 'nada' and 'Bindu' is explained as the origins of creation, with 'nada' being the sound and 'Bindu' the color.
• 🌈 The Pranava Omkara is highlighted as the vibrational essence of the universe and a divine symbol.
• 🌀 The practice of Bhastrika is introduced to shake off tension and stress, promoting a letting go of anxieties.
• 🌪️ Hakara practice is explained to connect with the navel center, the psychic umbilical cord to the universe.
• 🤗 Laughter is presented as a powerful medicine, connecting us with the divine and reducing fear.
• 🎶 The importance of sound and vibration in martial arts and various cultures is emphasized.
• 🌟 The practice of using specific sounds (ha, ho, he) is introduced to address different types of anxieties stored in the body.
• 🧠 The significance of connecting the prefrontal cortex for higher intellectual thinking and letting go of the ego is discussed.
• 🔄 The final practice involves releasing all anxieties with the sound 'go', symbolizing the release of stress.

Q & A

What is the primary focus of the session led by Dr. Anna Maria Bargnani?

The session focuses on yoga techniques that are unique to the Gita and the parampara tradition of Ashtanga Yoga, particularly emphasizing the use of sound and vibration as a means of connecting with the universe and releasing stress and anxiety.

What is Nara Yoga according to the transcript?

Nara Yoga is described as the yoga of sound and vibration, which is considered the essence of life. It involves using specific sounds to gesture our intent into the universe.

What is the significance of the sound 'Om' in the context of the session?

The sound 'Om' is referred to as the Pranava, which is considered the vibrational essence of the universe and the divine itself. It is the closest human approximation of the divine due to the limitations of our voice and senses.

How does the practice of NASA MOCA bhastrika help in releasing tension?

NASA MOCA bhastrika involves shaking the hands and body to physically release tension and stress. It's a practice of letting go of anxieties and fears, especially relevant during challenging times like a pandemic.

What is the purpose of the haka practice mentioned in the script?

The haka practice is intended to reach the navel center, or nabhi mandala, which is associated with the Manipur chakra in Tantra. It's a way of reconnecting with the universe and dispelling the fear that arises from a sense of duality.

What is the significance of laughter in the context of the session?

Laughter is considered the best medicine and is used as a practice to connect with the divine and to dispel fear. It is a way of being responsive rather than reactive, fostering a state of ease and well-being.

How does the practice of making specific sounds like 'ha', 'ho', 'hee' help in dealing with different types of anxieties?

These sounds are associated with releasing anxieties stored in different parts of the body. 'Ha' is for anxieties in the stomach, 'ho' for the chest region related to relationships, and 'hee' for status anxiety in the head. They help in letting go of these anxieties.

What is the importance of the 'abaya mudra' mentioned in the script?

The 'abaya mudra' is a gesture that signifies 'nothing to fear'. It is a reminder that when connected with the divine, there is no need for survival responses or reactions, and one can simply be oneself.

How does the practice of 'Om' chanting conclude the session?

The session concludes with 'Om' chanting to let go of anxieties and to settle into the vibration of the universe. This practice is meant to help individuals be the best version of themselves in the present moment.

What is the overall goal of the practices discussed in the script?

The overall goal is to achieve psychosomatic harmony, where the mind and body come together as one, moving from duality to non-duality, and fostering physical, mental, emotional, and spiritual health.

Outlines

00:00

🧘‍♀️ Introduction to Nada Yoga and Letting Go of Stress

Dr. Anna Maria Bargnani introduces herself and provides an overview of Nada Yoga, a practice rooted in the vibration of sound. She explains the concept of Omkara, the sound representing the universe's essence, and how human beings use sound to express intentions. The session focuses on using these sounds to release anxiety and stress, particularly during the COVID-19 pandemic. Dr. Bargnani emphasizes the importance of being responsive rather than reactive, introducing the 'Nasa Moca Bhastrika' technique, which involves shaking the body to release tension and stress through explosive movements.

05:03

🌞 The Hakura Practice and Solar Connection

Dr. Bargnani introduces the 'Hakura' practice, which involves using the sound 'ha' to release tensions in the abdominal area, connecting to the Manipur chakra (solar plexus). This practice is meant to reconnect individuals with the universe, breaking away from the duality that causes fear and psychosomatic illnesses. She emphasizes the significance of the 'ha' sound and its relation to the Nada (sound vibration) that originates from the navel. Through this practice, participants aim to align the body and mind, fostering psychosomatic harmony and a feeling of unity with the universe.

10:04

😨 Addressing Performance and Emotional Anxiety

Dr. Bargnani discusses how different types of anxieties manifest in various parts of the body. She explains performance anxiety (felt in the stomach), relationship anxiety (felt in the chest), and status quo anxiety (felt in the throat). Through sound techniques—'ha,' 'ho,' and 'hee'—she demonstrates how to release these anxieties. These sounds correspond to different areas of the body where tension is stored, such as the brain stem, which is linked to survival instincts, and the prefrontal cortex, which governs higher thinking. Participants are encouraged to let go of these anxieties using a final 'go' or 'chum' sound, signifying release.

15:06

🙏 Conclusion and Closing Om Chanting

Dr. Bargnani concludes the session by emphasizing the importance of letting go of anxieties to remain true to oneself. She leads the participants in three rounds of Om chanting, encouraging them to connect with the universal vibration and settle into their best self in the present moment. She expresses gratitude for the shared practice and encourages everyone to stay safe, healthy, and blessed.

Keywords

💡Yoga

Yoga is a physical, mental, and spiritual practice or discipline that originated in ancient India. It aims to transform body and mind through specific postures, breath control, meditation, and other techniques. In the video, yoga is presented as a means to connect with the universe and to let go of anxieties and stress, particularly during challenging times such as a pandemic.

💡Vibration

Vibration refers to the oscillatory motion of an object or particle around an equilibrium point. In the context of the video, vibration is the essence of life and is associated with the sound techniques used in yoga to connect with the universe. The video discusses how certain sounds, like 'Om', are fundamental vibrations that resonate with the divine.

💡Nada

Nada is a Sanskrit term that refers to sound or vibration in Indian spiritual traditions. It is mentioned in the video as the starting point from which Bindu (a point or dot representing the origin) and color emerge. Nada is integral to understanding the yoga techniques discussed, as it represents the vibrational essence of the universe.

💡Bindu

Bindu is a concept in Indian philosophy that symbolizes the point or dot from which all creation arises. It is mentioned in the video as emerging from Nada, representing the transition from sound to form. Bindu is a fundamental concept in understanding the yoga practices that aim to connect with the universe's creative energy.

💡Pranava

Pranava is a sacred sound or mantra, often represented by the syllable 'Om'. In the video, Pranava is described as the closest human approximation of the divine, as it is a vibrational representation of the universe itself. The practice of Pranava is used to gesture intent into the universe and to connect with the divine.

💡Bhastrika

Bhastrika is a specific yogic breathing technique that involves rapid, forceful exhalations. In the video, Bhastrika is introduced as a practice to shake off tensions and stresses, using the physical action of shaking the hands and body to release anxiety and fear.

💡Haka

Haka is a traditional Maori dance or challenge that involves vigorous movements and chanting. In the video, Haka is referenced as a practice similar to the yoga techniques being discussed, which use sound and movement to connect with the universe and to release stress and anxiety.

💡Nabhi

Nabhi, also known as the navel center, is an important area in yoga and Tantra that is associated with the Manipura chakra. In the video, Nabhi is mentioned as the center through which the sound 'ha' is used to reconnect with the universe and to overcome the feeling of separation and fear.

💡Psychosomatic

Psychosomatic refers to physical symptoms or illness caused by mental or emotional factors. In the video, the term is used to describe the connection between the mind and body, and how practices like yoga can help achieve harmony between them, thus promoting overall health.

💡Advaita

Advaita is a non-dualistic philosophy that posits the oneness of the individual self and the universal self. In the video, Advaita is mentioned as the realization that one is not separate from the universe, which helps in overcoming fear and anxiety by understanding the interconnectedness of all things.

💡Omkara

Omkara is the concept of the sacred sound 'Om' as the foundation of the universe. In the video, Omkara is discussed as a vibrational essence that represents the divine and is used in yoga practices to connect with the universe and to release tension and stress.

Highlights

Introduction to unique yoga techniques from the Gita and Ashtanga Yoga tradition.

Explanation of Nara Yoga as the yoga of sound and vibration.

Description of how sound vibrations are essential to life and connect us to the universe.

The concept of Nada leading to Bindu and color in spiritual practice.

Importance of the Pranava sound and its significance in expressing the divine.

The limitations of human voice and senses in perceiving the divine vibration.

Techniques to release anxiety, fear, and stress, especially during the pandemic.

The difference between being reflexive and reflective in response to fear.

Introduction to the first practice: NASA MOCA bhastrika.

Instructions for shaking hands and body to release tension.

The concept of shaking as a way to gesture into the universe to let go of tension.

Second practice: Hakara, the ha maker sound to reach the navel center.

Explanation of the navel center's connection to the universe and the solar plexus.

The significance of laughter as a medicine and its role in Hatha Yoga.

The role of the Hakara practice in unifying the mind and body.

Third practice: Using sounds to deal with different types of anxieties.

Dealing with performance anxiety through specific sounds.

Addressing relationship anxiety with the sound oh-ho-ho.

Managing status anxiety with the sound hee hee hee.

Final practice: Using the sound 'go' to release all anxieties and stresses.

Ending the session with three rounds of Om chanting to settle the vibration of the universe.

Closing remarks, emphasizing the importance of being oneself and maintaining health and well-being.

Transcripts

namaste I'm dr. Anna Maria Bargnani from

pottery at the Arnold ashram and I'm so

happy that today we can share this

wonderful small session on another yoga

techniques that are unique to the Gita

and the parampara the turn and the

tradition of viticulture Ashtanga Yoga

Nara Yoga is the yoga of sound of

vibration the vibration that is the

essence of our life and it is said that

from the nada comes a Bindu and from the

Bindu comes the color now the window

color tea namo namah as is sung in the

Telfer world by the saint hijiri nada

when we want to understand nada we need

to understand that we as a human being

have certain capacity to make certain

sounds these sounds enable us to gesture

our intent into the universe for example

we use the sound of the trinova

which is made up of the ah ooh and mmm a

car a hookah Makaha making up the Omkara

which is the parable that Maharishi

potentially has told us is the SIA

varcek ahupuaa navaja the vibrational

essence of the universe the divine

itself it is not that the Pranava is the

label of the divine but that it is the

closest human of top summation we can

make because we are limited in our voice

box we are limited in how much our

senses can perceive

so in these techniques what we are going

to be doing he's making an effort to let

go of the anxiety the fear the stress

that is bogging us down

especially during this Cove 8:19

pandemic where fear has brought to the

surface one of the clashes those inborn

afflictions called of innovation that

survival instinct

that triggers all our sympathetic

arousal and then makes us react we

become a reflexive being rather than a

reflective being which we should be we

should be responsive not a reactive so

the first of the practices I want to

introduce to you this is a short session

only up to 6:15 is called the NASA MOCA

bhastrika so what we are going to do is

we are going to be starting to shake our

hand so we start to shake one hand and

let the shake come in to the elbows then

shake the other and then shake both

hands shaking them and letting go of all

the tensions the stresses that are there

to your side above below to your side

and then in all directions just shaking

and letting go shaking under your feet

over your head behind your ears now as

fast as possible giving a good shake

catching hold of the tensions think of

all the tensions that are there catch on

tight taking a deep breath and throw it

out when you throw it out like this you

are sending a gesture into the universe

I do not want to own these tensions I

don't want to hold them on so let's try

again and I shake and shake a head also

a little bit shake your whole body

shaking down shaking up shaking to your

sides in all directions a good shake

remember under your feet behind your

ears as fast as possible shake shake

shake shake shake shake shake shake

shake shake shake shake shake hold on to

the tensions take them tight breathe in

and forth about this whooshing that we

make it is a type of nada

it is a explosive letting go we are

telling the universe I don't want this I

don't want it

let go let go let go rather than you

know people are walking on like this

they're holding on to the tension tight

tight tight tight you want to let go

okay now the second practice we want to

do is called the hakura the ha maker

this house sound is a sound which is to

to reach our navel Center that nabhi

Mandalay

according to potentially Manipur chakra

in Tantra Samana Vayu which is centered

in this area so this area is our solar

plexus we as a human being of a solar

being connected to the solar system and

this is our psychic umbilical cord

connecting us to the universe when we

think we are separate dichotomy duality

starts the first seed of fear via vitam

is the root of fear and from that fear

from that dichotomy starts all

psychosomatic illnesses when we feel a

duality it I gotta me between the mind

and the body i dichotomy between you and

me so what we want to do we want to

reconnect with the universe because if

we are the universe why should we be

scared why should we have fear and that

is where we realize that we are the

universe under and Pingdom are one and

the same so we place our hands on this

abdominal region and we are going to

take in a deep breath and we blast out

with the sound ha now this sound ha has

to come from here now be Jia Jia Jia the

great composer says now behold context

Rosanna NASA the five areas that nada

comes nabhi here through the heart

that's the emotionality the throat where

the vocalization occurs the mouth where

it becomes words and the nose where it

starts to be uplifted nabhi contact

Rosanna NASA that is the five aspects of

the nada how it comes so let it come

from here and come up so take in a deep

breath and now

in out ha in ha ha ha ha and this is the

start of hatha yoga this is where we

start to laugh and laughter is the best

medicine in thummell that classical

Dravidian language it is said why with

the silly tall no a bit too poor gum

disease will go away when you laugh

wholeheartedly whole mouth idli so let

us again cry this taking a deep breath

ha ha ha ok and the moment you laugh

like this you are connecting with your

universe you are connecting with the

divine mother

Jagat Janani and when the divine

mother's on your side why fear it

becomes the abaya abaya mudra which is

such an important gesture for us to

remember nothing to fear no survival

responses or reactions required just be

yourself everything will be fine

that is the abaya mudra that comes out

ok now this we can also do it with some

movements so I'm going to move back a

bit and what we are going to do is we

are going to breathe in and out

hah ok just so you can see my hands are

moving back a bit so when I jump it's

going to be breathe in oh ok so that you

can just see my hands the second one is

we are going to be jumping with the

hands forward so breathe in out and then

the third out so we have one to the side

one to the front and one up this is the

haka area where we are expanding

ourselves making the sound and unifying

the brush and the body psychosomatic

harmony mind body coming together as one

moving from Twitter to advaitha so join

me taking a deep breath

feet are close together they then

Oh in out in out in out and you can go

as fast as you want using your own speed

what is important here is that you are

using this explosive jacala

interestingly this is also found in the

Maori culture down in New Zealand they

also have this hahaha the haka which is

a very vitalizing practice connecting us

all the martial arts of the eastern

culture be it India China Korea have

always focused on this because you are

charging your money Poehler

the money puja which is your psychic

umbilical cord to the universe you feel

at ease you feel like yourself and when

you feel like yourself when you have

that suka sternum naturally physical

mental emotional spiritual health will

manifest now coming to the next practice

it is a very beautiful practice which

also deals with the anxiety and the

stresses now normally what happens is

these anxieties and stress there are

different types and they tend to

accumulate in different parts of the

body so one of the aspects is called

performance anxiety

we like perform well will my speech be

accepted will everybody like the way a

present Villa has stage fright you know

all this scare that comes so this is

stored down here and that is why before

any performance we tend to have an

element of you know some performance

anxiety and butterflies in the stomach

and many people they struggle because

just as they have to go on stage the

instead go to the loo that's true so

this is one anxiety second anxiety is in

the chest region and this is related to

relationship will they like me won't

they like me what type of response will

I get from other people and this is very

much too

with our heart center the third anxiety

is up here and this is the status quo

anxiety where we think that I am the

director I am the big boss I'm the big

cheese and nobody respects me and we

start to react this is the anxiety that

comes from up here where we wear that

tie and choke ourselves exactly the

moment you wear a tie you block the

connection between the head and the

heart so loosen the tie a bit so the

anxiety here we can deal with it with a

sound which is ha ha ha ha ha like the

Hakala the anxiety here to let go of it

we go oh-ho-ho-ho-ho is a sound

associated that Santa Claus also who's a

great giver the more you give the less

the anxiety but we always like what can

I get what can I get what can I get it

we become so tight it's always this

holding on it should be giving the more

you give the more comes back the next

part is up here and the sound here is

hee hee hee hee hee so three sounds ha

ha ha ha ha oh ho ho ho hee hee hee hee

so we have worked out these three

anxieties these three places where the

stresses are stood the next is to deal

with the back of the head this is the

part associated with our brain stem the

survival instinct which is so important

and vital they are called vital centers

because they help us to be alive so this

part is very much associated with the

concept of me me me me me so just me me

that individuality which wants to

survive we then bring into the

consciousness this part at the forehead

this is a fragrant el cortex and this

prefrontal area is where the capacity

for higher intellectual thinking the D

is a would be do Yan approach or the

earthís the gaia thesis comes in here so

we go dee dee dee dee dee so what we

have done is ha ha ha ha ha oh oh oh ho

ho hee hee hee hee me me me me me

DDD and then we threw it all out because

all of it is nonsense we don't need any

of this and we say Paw Paw Paw Paw Paw

poor means to go you chum it okay if you

want you can say Joe Joe Joe Joe Joe go

go go go go depending on whatever

language you are comfortable with so

what is important is that ha ho he me

Dee and go or poor or chow

oh whatever shallow or whatever you want

to do we will use here we will use go so

that everybody is comfortable with the

sound okay so join me for a few rounds

of this okay and I'm going to stand for

this because when you can have a bit

more fun okay okay

[Music]

[Laughter]

and that is how you let go of all these

anxieties when those anxieties take over

you are not you anymore you get

transformed into something that is not

here let us be ourself and let us end

with three rounds of a beautiful ohm

curls that beautiful vibration of the

universe settling into us so that we can

be the best we that we can be at this

very moment

join me for three uncles

[Music]

[Music]

[Music]

thank you very much for being with me

let's all have a wonderful time stay

safe stay healthy stay blessed

Daniella's namaste mentoring