Resources - Sharol Sebastian

Helpful Resources to Support you in Practice

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Living Yoga

Waking Up

Wake before sunrise, smile and practice gratitude
Drink a glass of warm water + fresh lemon juice + 1tsp honey + 1tsp triphala +neem +tumeric
Empty Bowles
Dry Brushing in an upward motion moving from the feet towards the head.
Shower
Abhyanga with cold pressed sesame oil or dosha specific oil moving in a downward motion from the head towards the feet.
Nasya

Consider the following Shatkarmas

Neti – every 3 days or so
Kunjal – once a week
Laghoo shankaprakashalana – once a month

Non Isha Meditator Practices

Upa Yoga/ Pawanmuktasana
Surya Namaskar (x12)
Savasana (10 minutes)
Kapalbhati 10 rounds (see contraindication)
Bhramari 15 rounds
Nadi Shodhana 1:1:1:1, 15 rounds
Deep yogic breathing 10 minutes
Simha Kriya
Isha Kriya or other meditation

Isha Meditator Practices

Anapana sati
Guru Puja
Butha Shuddi
Upa Yoga
Angamardana
Surya Shakti/Surya Namaskar/ Surya Kriya
Yogasanas
Shakti Chalana Kriya
Shambavi Maha Mudra Kriya
Samyama
Shoonya (1)
Shoonya (2)

Diet

Try to eat freshly prepared home cooked positive panic food.
Keep to regular meal times
Incorporate fresh fruit into the diet (30% of diet)
Consider eating 2 meals per day and fasting on Ekadashi
Reduce/Avoid negative panic foods: Processed food, Meat, Alcohol, Onions, Garlic, Coffee, Tea

Seva

Do something everyday to help others. It can be something small or big, the choice is yours – do what you can and learn to think beyond yourself, enhance the lives of others and be inclusive. “How deeply you touch another life is how rich your life is.” – Sadhguru

Evening

Read uplifting literature. Avoid wasting hours in late night television or internet and social media. Try to turn those screens off from 8pm onwards and don’t sleep with your phone in the bedroom.
Spend time with family and friend’s
Cultivate Creativity (music, dance, painting, poetry, anything you like).
Go for a walk in the moonlight
Have fun, play and be joyful.

Sleep

Drink warm milk/mylk with tumeric, honey, ashwaganda, cinnamon and black pepper. Try not to use soy as it is difficult to digest.
Meditate /AUM chanting/Sukha Kriya/ Nadi Shuddi
Review the day before going to sleep in reverse – this will help with objectivity.
Go to bed before 10pm so you can wake early. This will allow your body and mind to rest and rejuvenate properly. The physical biorhythms harmonize with the natural biorhythms of the sun and earth.