Yoga Mala
A mala, meaning garland in Sanskrit, evokes a circular, continuous form. In practice, a mala is the devoted offering of repeated cycles (typically in divisors of 108) of mantra Japa or yoga asana. Within a mala, there is always a sense of beginning, continuing, and completion. Both inside each individual cycle and in the practice as a whole. This three-form (trimurti) quality allows us to embody, in practice, the rhythmic cycles ever-present in the natural universe: creation (srishti), sustaining (sthiti) and destruction (samhara).
During a yoga mala, the types of offerings include mantra japa, pranam and yoga.
Offering: Mantra Japa
Chanting mantra, either internally or aloud, has a vibrational impact on the body and mind. A mantra, meaning a tool or skill of thought, imbues the practice of yoga with a primordial rhythm and when offered continuously (japa), mantras are designed to liberate consciousness.
“Mantras are the sounds that should accompany our yoga postures. Like strands of DNA, these sounds offer yoga practitioners a direct link to the source and substance of the yoga tradition. Just as you cannot truly grasp science without knowing its language—mathematics— it is impossible to touch upon the depth of yoga without knowledge of mantras.” ::Russill Paul, The Yoga of Sound
When preparing to practice mantra Japa, select a mantra that resonates with what you want to cultivate through your offering. Included below are several mantras that serve different purposes in practice. They are short, potent and readily learned through repetition. While an English mantra may be just as powerful, the Sanksrit mantras are intelligently crafted to awaken your whole being with vibration, not just the mind.
| MANTRA | MEANING | INTENTION |
|---|---|---|
| oṁ namaḥ shivāya | I bow to the inner Self who is one with the source of all creation | union |
| oṁ hrim hamsa soham svaha | I bow to the supreme light, to emerge from darkness | purification |
| oṁ maṇi padme hūṃ | May the jewel in the lotus shine forth the light and love of compassion to unite all as one. | compassion |
| oṃ guṃ gaṇapataye namaha | I bow to Ganapati the benevolent remover of obstacles. | overcoming obstacles |
| lokāh samastāh sukhino bhavantu | May all beings everywhere be happy and free. | metta, lovingkindness |
Offering: Pranam
For a gentle, yet transformative practice, you may choose to offer pranams (prostrations) in lieu of the traditional namaskaras (salutations) outlined below. The practice of prostration or kneeling is common to many spiritual traditions and the physical gesture of bowing is understood universally as conveying respect, honor, and reverence.
A pranam is the simple surrender of the whole body to the earth in a prone position.
Begin standing, then lower the hands to the ground and slowly walk them away from the feet to place the belly on the floor. Rest the forehead on the hands like a pillow and stay here for at least one cycle of breath. To complete the pranam, in your own way, press the body up off the floor and return to standing. Use the breath to initiate each movement and move slowly. With relatively uncomplicated form, a mala of pranams may be completed with the eyes closed to facilitate deeper focus and meditation.
Offering: Yoga
A yoga mala can be completed using any combination of practices that totals 108, or for a shortened practice, 27, 54, etc. My favorite way to practice a yoga mala is by completing 12 total cycles, each consisting of 7 surya namaskar A and 2 surya namaskar B, 12 x 9 = 108. Typically, postures for traditional sequences.
Modifications
In this style of yoga mala, there are potentially more than 200 forward bends and more than 150 “push-ups”; For even the most seasoned yoga practitioner, this is a lot to ask of the body. Listed below are common modifications to the traditional form to encourage a sustainable practice that leaves you feeling nourished, not depleted. You may decide to modify every round or alternate between full and modified expressions as is appropriate.
Upper Body
- Bend the elbows for any postures where the arms are extended overhead. This is a great option for anyone with shoulder sensitivity or as the arms begin to fatigue. This can also alleviate dizziness and is recommended for anyone with hypertension
- Skip the basic vinyasa (chaturanga and upward facing dog) and step straight back to downward facing dog from forward bending. Enjoy a few extra moments to catch your breath in downward dog or rest in child’s pose instead
- Substitute cobra or locust pose for upward dog. These postures extend the spine in the same way with little to no weight bearing on the hands
- Substitute forearm plank and dolphin for plank and downward dog for sensitive wrists. When taking this modification, it is recommended to transition slowly from hands to forearms with the knees lowered
- Substitute puppy pose or child’s pose for downward dog, placing less weight on the hands
Lower Body
- Bend the knees in forward bends. This is recommended for all practitioners, even those with an advanced forward bending practice who can very easily touch the ground with straight legs. A gentle bend in the knees will help recruit the larger muscles of the legs for support, especially when the body becomes fatigued, instead of defaulting to the knees and lower back. Similarly, maintain a gentle bend in the knees as you transition from forward bending to standing
- Substitute high or low lunge for warrior one. Lowering the back heel in this split-leg posture requires significant mobility in the hips and legs, enjoy these lunge modifications for several rounds in the beginning until the body is sufficiently warm or as alternatives to warrior one when the legs become tired
Transitions
- With a fluid and repetitive rhythm, it can be easy to hurry from one pose to the next. A mala can be practiced with one breath per movement, but enjoy additional breaths as needed and do not rush through the process. It is far better to complete 54 rounds safely and with self-compassion than to suffer through 108 for the sake of the numerical metric
Your Practice is Personal
The practice of a yoga mala can be deeply cleansing and invigorating, especially when completed during a seasonal shift such as a solstice or equinox. This practice is also welcomed during any time of personal transition or universal celebration. The new year, for instance, is a potent time of creation as we chart a path for the year to come. Through the dedication of a yoga mala, we can dissolve what has passed and galvanize our intentions for the year ahead.
A Moving Meditation
A yoga mala is the ultimate moving meditation with a repetitive, steady rhythm that helps transcend the purely physical form and move us closer to the unified Self. One body, one mind, one breath. Each forward bend serves as a pranam to the source and each vibrant backbend is an emergence of radiant light. The body is the mala, the breath is the mantra.
My dear friend and yoga teacher once told me that praying is when you ask the big questions whereas meditation is when you listen for the big answers. A yoga mala offers us practice for sweating our prayers in movement so that we might listen for what arises in meditation.
What is the Significance of 108?
The number 108 has a range of significance across many different cultures and disciplines. For example, this number informs the architecture of sacred texts that are central to yoga and eastern philosophy. As a devoted scholar of yoga and tantra, my teacher Shiva Rea explains in Tending the Heart Fire, “there are 108 chapters of the Rig Veda, 108 Upanishads, and 108 primary Tantras.” And these texts are written in Sanskrit, a language comprising 54 letters, each with a masculine (Shiva) and feminine (Shakti) form, 54 x 2 = 108. Additionally, listed below are just a few of the many relationships that carry this number.
- In in the field of Ayurveda, there are 108 sacred places, or marmas, in the body, identifying intersections of matter and consciousness. When manipulated, these points can awaken and align the vital energy
- Members of the Vedic tradition see this number as denoting the wholeness of the universe: one represents the solar masculine, zero represents the lunar feminine and eight represents the infinite nature of all things
- In the classic japa mala, used in Buddhism and Hinduism, there are 108 beads used for prayer and mantra
- Mathematicians favor the number 108 for its countless patterns and potential divisions. For example, it is divisible by the sum of its parts and most of its proper divisors, making it a semiperfect number
- Through the lens of astronomy, the diameter of the sun is approximately 108 times that of earth and the distance from our planet to its solar star is, on average, 108 times the diameter of the sun. A similar parallel relationship also exists between the earth and the moon
The unequivocal nature of numbers, unlike language, is absolute. However, it is the way in which we relate to and extract meaning from numbers that brings them to life. Be it randomized coincidence or divine order, there is something undeniably special about one hundred and eight.
How to Keep Count
A mala uses repetition to break free from the fluctuations of the mind, so it may seem counterintuitive to introduce any method of keeping count, which can be a predominantly mental exercise. When offering japa mantra, this conundrum is easily solved using of a string of beads or stones. With the completion of each cycle mantra, the beads are delicately transferred through the fingers of the right hand, beginning and ending with the large bindu, or guru bead, for a total of 108 rounds. In a yoga practice, this task compels a little more creativity, but it need not be complex. You might use small pieces of paper, beans or seeds, or even the chakras of the body to count internally.
To practice a mala with the traditional sequences outlined above, you will simply need three different styles of counters and four small containers or piles. When I offer personal practice, I use three different colored beads and four small clay cups. The first cup has seven clear beads, each representing one surya namaskar A and two wooden beads, each representing one surya namaskar B. The second and fourth cups are empty and the third cup has 12 rudraksha beads, each representing a complete round.
When completing a single round, the seven clear beads and two wooden beads are transferred from the first cup to the second cup at the end of each surya namaskar A and B respectively. When the transfer is complete, a single rudraksha bead is transferred from the third cup to the fourth cup. In the next round, seven clear and two wooden beads are returned from the second cup to the first cup, and another rudraksha bead is transferred from the third to the fourth cup. The clear and wooden beads are continuously transferred between the first and second cups until all rudraksha beads are in the fourth cup. It may seem complicated, but give it a shot, it’s easier than you think.
Remember, the completed number of mantras or asanas is not what matters most. You may choose to let go of the numbers altogether and simply practice until your heart feels complete.
About the Author
Nada Yoga: The Yoga of Sound
The first time I went to India, little did I know that my life was going to completely change. I know, many people come back from India saying they transformed. It happened to me, too.
At that time, I was a singing student at the university in Montreal and was feeling blocked. My voice was weak and so was my morale. I heard that in India, before a concert, a singer would sometimes sing ‘om’ for almost one hour, reconnecting to their soul, before starting the performance. I became very intrigued. “Maybe I could also find a way to reconnect to my voice?” I thought to myself. I bought my airplane ticket and suspended my university studies for one semester.
I didn’t know where to go; India is huge! However, a whole series of coincidences brought me to my teachers and I started my journey. In my first class, one of them asked me to sing an “A” sound, which I did. He listened. After a few moments of silence, he said “You are not connected to your voice.” I smiled, as I thought to myself: “That is exactly why I came. I must be in the right place.”
That was the beginning of a fascinating adventure and my initiation into the Nada yoga tradition. I had no idea at the time that I would be touched in the depths of my soul, healed in places I didn’t even know needed healing. After a few months of studying with them, I came back home, and my voice was transformed and my career shifted unexpectedly. Above all, I came back humbled. Now, I spend half the year, every year since, studying in that country, deepening in this path and sharing this knowledge with people in the West.
What is Nada Yoga ?
Nada, from the Sanskrit “नाद”, means “sound”. Nada Yoga is the yoga of sound.
There are different ways in which you can explore sound on your yoga journey. While some Nada Yoga practices have been well documented and are mentioned in the sacred texts, other practices have only been passed from generation to generation, mostly as oral traditions.
Russill Paul is a contemporary Nada yogi who has written extensively on the subject, and who suggests a classification of four different branches of Nada Yoga. While this classification is not official, it helps explain the different aspects of this form of yoga.
Shabd and Shakti
The first two branches are called, according to Paul, Shabd Yoga and Shakti Yoga. Both focus on mantras and their mystical properties, but their origins and ways of practicing differ.
Bhakti
The third branch is called Bhakti Yoga. Bhakti means devotion. Bhakti Yoga is all about chanting devotional songs to connect to a space of grace.
Nada
The fourth branch of Nada Yoga, according to Russill Paul, is also called Nada Yoga. It uses pure sounds as a means of meditation. There are no mantras involved.
The last branch – the one in which I am specializing – overlaps with classical Indian music. Classical Indian music is a very complex, refined tradition. It is a deeply mystical art form, and although one can study this music without exploring Nada Yoga, one finds that the Nada Yoga journey lies at the very core of this art. So, a musician can develop a Nada Yoga sadhana (spiritual practice) along with their musical development.
Of course, it is not necessary to be a professional musician to benefit from these practices. I have taught Nada Yoga classes and workshops to people from varied backgrounds, and found we all can benefit greatly from it. Ultimately, this is not just an exotic form of yoga.
Nada yoga is about you and how you relate to yourself, how you inhabit your body, how you align your mind, how you express your soul.
Let me give you a taste of it. Since I’m specializing in the fourth branch mentioned above, and more specifically on voice, I will share with you a vocal exercise from that branch.
Aakar: A Singing Practice
Take a moment now. Sit in a comfortable position, ideally with the back straight. As you are reading this text, take a deep breath and scan your body: is there any tension anywhere? See if you can become a bit more aligned, a bit more relaxed in your posture. Take your time.
When you feel ready, take another deep breath, and let a simple /a:/ sound come, as in the word “spa”.
Listen to yourself as you sing this tone. Pay as much attention to the act of emitting a sound as to the act of listening to it.
Now, check in with yourself: are you afraid of expressing this sound? If yes, then see how it feels to take your space a bit more. Don’t force yourself to open up all at once. Just gently explore the possibility of taking more space around you with your voice.
Are you feeling tense, anxious? Can you hear that in your voice as well? Just observe and listen. Is your voice shaking? Let it shake. Do you feel frustrated that it is shaking? Let frustration be. Does it feel stuck? Let it be stuck. Discover the relief of allowing yourself to be, just as you are, right now.
So often in our lives we have to compromise, adjust, refrain, etc. But here you have an opportunity to create an inner temple for yourself. Give space to for your voice to be exactly as it is. Receive and give space to whatever comes up. But in your mind, remain focused, aware and equanimous. As you keep this neutral witnessing quality, you will notice that your voice will gradually settle down, open up and naturally realign itself.
Observe the Body
Continue breathing deeply, and calmly singing your “A” on the exhalations. Then, observe the body.
Keep watching your posture, so that it is aligned and keep listening to yourself. See if you can let your body become more open and relaxed, but not so relaxed that your sound becomes feeble. Find balance between tonus and relaxation. Look for that middle point. Now look at your shoulders, your neck. Necks tend to tense, especially when singing. See if you can relax that region.
Scan your chest, your face, your jaw, your eyes; bring release to these parts, too. Observe your belly and your hip area: these are areas where we often hold tension. Sing your ‘A’s as you focus respectively on each area, and bring some deeper tonus and relaxation to them. In more advanced states of practice, we can actually bring the sound vibrations to different parts of the body, but for now, let’s just focus on them, letting your voice open up as your body realigns itself.
As you explore this practice you will notice your mind wandering again and again. Bring it back, again and again. My teacher said something one time that I never forgot: “Mental power has to be developed gradually. It is not a matter of one to two hours, or one to two weeks… or even one to two years. Mental power has to be developed over a long time. What is mental power? The power to focus.”
So use this exercise as an opportunity to develop that. You will find that as you develop it, you start to reach deeper levels of perception, insight and peacefulness. It will also allow you to access deeper levels of the practice and open your voice even further.
As your mind settles you begin shining presence on your vocal expression, and it starts to transform. Imagine a channel that has been clogged for a long time. Once you pass some water through it, gently, over and over, slowly it starts to unclog. Likewise, your voice, totally welcomed as it is, united with your conscious presence and aligned posture and breath, becomes like water to your system. Slowly you are unblocking your inner pipe; you are realigning your system. With this exercise, you are peeling away, gradually, all these layers of subconscious blockages that we all carry around.
Much more could be said about Aakar practice, but this is a good introduction. If you are new to singing, practice up to 30 minutes at a time, as your vocal cords might get tired if you practice longer. Drinking water throughout your practice is also recommended to keep your throat hydrated. Now remember, breath work, body alignment and mental focus are the key aspects here. Without these the “yoga” aspect of this practice is gone.
Aakar can be very simple at first sight, but you might discover tremendous depth in it. It is one of the main exercises we do in the tradition I am studying. For in-depth work, it is recommended that you have an assisted practice, so that you can understand all the different ways in which you, personally (and often unconsciously), block your voice. But with this simple written explanation you can already benefit a lot.
The Power of Your Voice
Voice is such a great tool to guide us in our life quest, because it is a very loyal mirror of our inner reality. Our voices change every day, depending on how we feel, and how our bodies and minds are. In ancient traditional medicine systems, such as Traditional Chinese Medicine (TCM) or Ayurveda, voice has been used as a tool of diagnosis. Just by listening to the voice the doctor can get information about the patient’s overall health condition.
We also can make the best use of this amazing tool, not only as a means of diagnosis like in these medicinal traditions, but as a guide to liberation. We can let our voices guide us into deeper alignment, emotional release, reconnection to our essence, mental clarity and inner peace.
It has been scientifically proven that the whole universe is made of vibrations. The ancient Indian scriptures actually affirm that the universe was created by sound. As you experiment with different Nada Yoga practices, maybe you will also find that sound is indeed a powerful doorway into the Great Mystery.
I wish you all happy explorations in your yoga journey.
