THIS NAVRATRI CHANNELIZE THE INNER ‘SHAKTI’ IN THREE BREATHES

-Kirti Tarang Pande

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Originally Published in Daily Bhaskar

Yesterday, we discussed Tantra, what it is and what it is not. Today, let’s kick-in Navratri by preparing our bodies for Tantra. Just to refresh, yesterday we talked about how Tantra is a technique of goal achievement by harnessing & focusing our inner power.

This is where Navratri comes in. Tenth Mandal of Riga Veda considers Navratris to be the auspicious time to invoke, channelize and harness the Shakti within.

Yogic concept of ‘Shakti’

This Shakti is ‘Mooladhar Nivasini’, that is, she resides in Mooladhar Chakra- the root chakra. Mooladhar Chakra is responsible for grounding us with this material plane- Khshiti, meaning the earth element.

Kshiti is considered to Tamasic in nature in the practice of Tantra. Tamas brings inertia. Therefore, Shakti by virtue of residing here becomes inert in nature.

In other words, we have an innate power but it is sleep mode. The only time we unconsciously turn it on, is during sex. That’s why it’s common mistake to equate Tantric practice with sex.

We are not aware that we doing it or how we are doing it, so we can’t harness it at our own will. However, the worst part here is that we dispel & just disintegrating the ‘Shakti’ outside our body. This implies that we are not even using it!

How to awaken this ‘Shakti’

Yogataravali Sutra in its 5,6 and 8 sholkas  mentions Bandha as the method to do this. It says:

By the practice of the bandha the dormant Shakti awakens and enters into sushumna nadi. The breath becomes kumbhaka (still), the rechaka (exhalation) and pooraka (inhalation) cease to function. Senses are purified and kevala (enlightenment) takes place.

In fact, Acaranga Sutra of Jainisim cites Mahavir Jain attaining enlightenment through Mula Bandha.

How to practice Mool Bandha?

Basic underlying principle of bandhas is that by locking certain physical muscles, we initiate an unlocking at mental & pranic levels.

Following this principle, we lock the physical muscles around Mooldhar Chakra, to unlock our Mooladhar Nivasini, our Shakti. There are two techniques to do this:

1. Antar & Bahir Kumbhak

2. Maha Mudra Khumbhak

At beginners’ level, one should practice Antar & Bahir Kumbhak.

Step 1 Finding the right muscles:

Now, to find these muscles, in my personal practice it follow a simple method. I imagine that I am stuck in crazy Mumbai traffic & my bladder is bursting. I really have to pee; instinctively my body contracts certain muscles. That’s it; those are the muscles (perineal muscles) we are working upon here.

There’s another way to understand this, where I put out pictures of our anatomy & mention different sets of muscles for men & women. As an instructor, I’ve learnt it the harder way that it just confuses the students.

Step 2 Preparing for the locking

Before locking, we must check if we are in sync with the first Niyam (Dos) of Yoga- Sauch (Inner & outer cleanliness). Our bladder must be empty for this practice.

You can start with sitting in Padmasana. Take a Pooraka (inhale), observe Kumbhak (hold the breathe in), let out Rechaka (exhale) observe Kumbhak. Do this three times to ease your body into Kumbhak.

Step 3 The lock

·         Sit comfortably in Padmasana and bring all your awareness to mooladhar chakra.

·         Breathe in deeply & hold your breathe.

·         Mentally contract the mooladhar chakra by contracting your perineal muscles. Visualize that mooladar chakra is being massaged with your thumb.

·         Chant the beej mantra- lam mentally & visualize the Shakti awakening at the Mooldhar Chakra

·         When it’s no longer comfortable to hold the breathe. Exhale.

·         Before you inhale again, hold the breathe.

·         Mentally contract the mooladhar chakra by contracting your perineal muscles. Visualize that mooladar chakra is being massaged with your thumb.

·         Chant the beej mantra- lam mentally & visualize the Shakti awakening at the Mooldhar Chakra

This is one round. You can start with three rounds & as your practice improves, you can take it up to 12 rounds.

Bonus: A cheat trick

To increase the time of breathe retention you can hold your fingers in Shakti Dharana Mundra- press the breathe base of the thumb with index finger. By doing so you will observe that your capacity of comfortably retaining breathe has doubled.

Caution:

1. It’s not advisable to practice this if one is suffering from irregular periods.

2. Shiv Samhita in Chapter 4 insists that this bandha should only be practiced in isolation.

3. In Vedic Yoga, bandhas are esoteric practices and should only be practiced under the guidance of a Guru. You can use this write up increase to discuss your initiation into Bandhas with your Yoga teacher; but don’t use this write up for practice (especially as a beginner).

In case, you’re a beginner and don’t have a good teacher, keep watching this space; soon I will be sharing how to prepare our bodies for Tantra without a Guru.

Sex or Black Magic- Let’s talk about Tantra

-Kirti Tarang Pande

Official website, Instagram, Twitter

Originally Published in Daily Bhaskar

What is Tantra? When I ask this question during workshops; in West, I find the answers equating it with sex/ yoga poses that guarantee good sex. Back home, however, the answer depends on socio-economic strata of my students. One class equates it with Black Magic & another with sex.

When we equate Tantra with either sex or black magic, we come close to knowing what tantra is, and yet, we are way off the mark!

Tantra as sex:

One-dimensional approach to Tantra, defines it as an expression of our innate energy. Isn’t that what sex is? Unfortunately, while engaging in sex, most of us are unaware of the results that will be manifested as a result of bringing this powerful energy into motion. It’s like we picked up a sharp knife, because it appealed to us. However, we have no clue how to use it. So, we are simply waving it all around. In the process, at times it’s cutting fruits, chopping woods and at times it’s cutting & chafing us.

Please note the key word above was ‘one-dimensional’. If we employ this ‘tantra means sex’ approach, we are just nibbling upon the skin of the mango, happily unaware of the delicious delight that exists under the skin of the mango.

Tantra as Black Magic:

Black magic is simply an unusual technique of goal achievement. Black or white, for any magic to work; a focused personal energy is required. So, sometimes certain Tantra practitioners lose their path and get tempted by the Tamasic things they can acquire by practicing tantra in deviation from the teachings. These methods sometimes arouse black magic. Remember, it’s called black for a reason- it backfires.

So, if both the approaches are inadequate, what shall we do? How should we approach Tantra?

What is Tantra?

Defining Tantra is difficult because it’s not a darshan (philosophy) but a kriya (practice). Therefore, in Sankhya Darshan (philosophy from which Yoga & Ayurveda originate) there is no reference to Tantra. The knowledge of Tantra Kriya is passed on through Guru-Shishya parampara (Tradition of Guru & Disciples) in an esoteric fashion. 

So, in my opinion, best way to have clarity about Tantra is to explore its root.

The root of the word ‘Tantra’ comes from ‘Tana’, in Sanskrit it means weaving. There’s another word originating from the root ‘Tana’, it’s ‘Tanu’ which means the body.

This makes Tantra a process of weaving to create an effect of some kind. For weaving one needs a thread, the thread we are using here is Shakti. Shakti is the cosmic energy manifesting in us as our innate power.

Does Tantra serve any practical purpose?

I remember asking this question to my Guru in Tantra, a Shaivik Aghori who never gave me his identity. After him bursting my bubble of sex & magic, I blurted, “Then what’s the point of all this trouble? Why does it interest you?”

He gave me a two words answer, “Panchmahabhoota shuddhi”

It means purification of five basic elements that envelop our Chetna (conscience) in this world, which are- Earth, Water, Air, Fire & Ether.

Adi Shankaracharya has said, “Tad Brahma Nishkalamhum Na Cha Bhoot Sangha”- when we transcend ourselves beyond a being of amalgamation of these five basic elements, we become one with the divinity that exists within us.

This idea of being divine interested me too. If it does the same to you, watch this space tomorrow, because I am going to share how.

Vegan Dessert Challenge- Day 5

- Kirti Tarang Pande

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 Mango- Cashews Fudge

Ingredients:

1. Fine ground cashews- 1/4 cup
2. Grated/ Powdered Jaggery- 1 (tbsp)
3. Coconut flour- 1/3 cup (optional)
4. Water- 1 tbsp
5. Salt - a pinch
6. Mango puree- 1 cup
7. Cardamom powder- 1 tsp
8. Mashed Banana- 1 (if required)

Disclaimer:

Making mango fudge is little tricky for following reasons:

1. No matter how accurate your recipe is the mango is a uncontrolled variable. The amount of jaggery required depends upon how sweet the mango is. The mango that I have used is plucked from my garden, so I know how tangy it is, especially when the season has not yet properly arrived. I have used 1 tbsp of jaggery because I like  tangy & I don't want sweetness to overpower the flavor of cashews. I like things subtle but go with your palette. The trick is- less sugar is okay, you can always fix it by mashing bananas in it in the end.

2. We never know how thick the puree of mango will turn out to be. If it's too liquid, it becomes a test of patience.

3. For beginners dry roasting cashews in iron pan maybe difficult, so it's okay to use a non-stick in this case 

Method:

1. Boil jaggery with water in a deep bowl, till it you get the three string consistency. Another way to check consistency is take a bowl of water, add a drop of mixture to it. If it falls into the bottom in the shape of a ball, it's done.

2. Dry roast cashews & salt in an iron pan till they turn golden in a low flame.

3. Add jaggery syrup & the puree. Increase the flame. Let it boil, till you get the right consistency of a fudge. The mixture will become like a non-stick clay happily dancing to your tune in the pan. This tests patience. So, to fasten the process, you can add coconut flour too. I don't do it. I like the taste to be pure.
5. Drop the mixture in a parchment & press down with spatula. Allow it to cool & let it chill for an hour.

Vegan Dessert Challenge- Day 4

- Kirti Tarang Pande

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 Walnut Halwa

Ingredients:

1. Coarsely Crushed Walnuts- 1 cup
2. Grated/ Powdered Jaggery- 3/4 cup
3. Fennel seeds- 1 tsp (only in summers)
4. Water- 1/2 cup
5. Coconut milk - 1 cup
6. Rawa (semolina)- 1tbsp
7. Cardamom powder- 1/2 tsp

Method:

1. Boil jaggery with water & fennel seeds in a deep bowl, till it melts. Avoid fennel seeds if it's not too hot, since their aroma empowers walnuts'. Don't over boil jaggery otherwise you won't get the right consistency.

2. Dry roast semolina in an iron pan till it turns golden.Semolina prevents the halwa from becoming pasty.

3. Add the walnuts and cook over low flame till the mixture becomes dark brown like chocolate (approx 7 minutes). I prefer walnuts coarsely crushed to because of the texture it bring.
4. Add jaggery syrup, cardamom powder & coconut milk. Increase the flame. Let it boil till it becomes dry.
5. Serve hot. I love it so much that I don't garnish it with anything.

How is it different:

Tastes same. Looks same. Equally rich (courtesy: Omega 3 of walnuts).

Vegan Dessert Challenge- Day 3

- Kirti Tarang Pande

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 Til Ke Laddoo

This is the simplest & quickest dessert in the world! Takes me just 5 minutes. So, I make it on the days, I have 6 am yoga class, so that I can wrap up with my cooking & be in Shala on time.

Ingredients:

1. White Til- 1 cup
2. Grated/ Powdered Jaggery- 1/4 cup

Method:

1. Dry roast tilin a heavy bottom iron pan.

2. Grind the til & jaggery together in the mixer
3. Roll out lemon sized balls. The oil from till will hold your laddoo together.
You're done!

How is it different:

It's not :)

Vegan Dessert Challenge: Day 2

- Kirti Tarang Pande

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 Oats Kasar

Ingredients:

1. Oats- 1 cup
2. Grated/ Powdered Jaggery- 3/4 cup
3. Saunf- 1 tbsp
4. Water- 4 tbsps
5. Geated Coconut - 1 tbsp
6. Peanut Butter- 1tbsp
7. Cashew nut & Golden Raisins: For Garnish

Method:

1. Dry roast Oats in a heavy bottom iron pan. It will bring out nice aroma to it. Don't let it turn turn brown. If your pan is nicely hot, it won't take more than 5 seconds. Clear the oats off the pan.

2. Dry roast grated coconut. Its aroma will compliment oats'. Clear it from the pan.

3. Add water in the pan. When it starts boiling (It happens quickly) add jaggery. When jaggery starts melting, add saunf to it. The taseer of jaggery is hot, in summers one must neutralize it with cooling effect of saunf.
4. When the jaggery dissolves add oats & coconut to it.

Side step:
At this point, I moist my palms with oil & roll 3 lemon sized laddoos for my husband (he is watching his calories)

Back to main cooking: 

5. When the mixture is dry, turn off the flame & add peanut butter. I make peanut butter at home- The usual way, just replace honey with Maple Syrup, because; a. I am Vegan, b. Ayurveda frowns upon mixing honey, oil & salt.

6. Garnish with raisins & almonds. 

How is it different:

Traditionally kasar is made by frying atta in ghee. So, this tastes nothing like the traditional one. It's not better/worse, it's totally different.

Vegan Dessert Challenge: Day 1

- Kirti Tarang Pande

Official website, Instagram, Twitter

Whenever we begin a new batch in our Shala, before I talk about Yoga, I talk about food. I do so on the last day & every other day!

The reason is simple. In Yogic Philosophy our gross body is referred to as 'Annamayakosa'. This means that this gross body is a sheath made of matter. This matter is the Panch Maha Bhoota (Five basic Elements) that we consume via food. In one sentence it would be: The food that we eat, makes us who we are.

In fact, if you're hosting a Yogi, the first thing the sadhak'll do upon entering your house is to takeover your kitchen. We have many rules regarding food. Sankhya Darshan (Philosophy from which Yoga & Ayurveda originates) discuss food before touching Ayurveda or Yoga. In food, before touching what to eat, it has a treatise on when & how to eat!

So, now you know how passionate we Yogis' are about our food.

In my personal practice, the rules that I found challenging in the beginning were:

1. Ahimsak/ non violent food- This meant no diary & honey

2. Only fresh food

3. No white sugar. Only natural sweeteners- jaggery, maple syrup. 

4. Nothing cooked in a microwave. 

The challenge came from my sweet tooth. I love to have some dessert at lunch. Can you think of a dessert that fits the above four criteria?

Initially even I couldn't. Then my mother suggested 'Murmure ke laddoo'. This opened a window of creativity & recipes began pouring in. 

As I spoke with more & more vegan people, I realized that they too struggle with gratifying their sweet cravings. This gave birth to #7Days7DessertsChallenge on my instagram. Today, being Day 1, I have picked up is different recipe.

It's different from other recipes because it takes 45 minutes to make it & requires efforts. Others are 15 minutes quicikies. You're going to meet them tomorrow onwards.

Today, let me introduce you to:

  Moong Dal Halwa

Ingredients:

1. Moong Dal, yellow & split- 1 cup
2. Grated/ Powdered Jaggery- 1 cup
3. Rose Water- 2 tsp
4. Cardamon- 4
5. Water- 2 cups
6. Coconut milk- 1 cup
7. Golden raisins- 1tbsp
8. Cashew nut- 1tbsp
9. Grated cocunut/ Rose syrup (optional)
10. Coconut oil: 1 tsp (in non-stick), 1 tbsp (in iron pan)

Method:

1. Overnight soak one cup moong dal in enough water.

2. Without using water, grind the dal into a smooth or coarse paste. Coarse adds texture & you can move to Step 3 quicker. Smooth is easy to cook. I prefer smooth.

3. Heat coconut oil in deep, heavy bottom pan. Amateurs must use non-stick, because the paste is sticky. Pros can try iron pan. Sankhya Darshan advocates for iron & frowns upon non-sticks.

Side step:

As the oil is being heated, on a different flame boil coconut milk with water & jaggery. Once it's boiled, lower the flame & let it simmer.

Back to main cooking: 

4. Now this the part that requires efforts & patience- roast the most dal paste. There will be three stages-

a. The mixture will be all sticky- use low flame & keep scratching it off with a wooden ladder.

b. Lumps formation- work your way through lumps

c. Lumps will disintegrate- can use medium/high flame- keep stirring till the mixture is powdery  

For 1 cup of all dal this step takes 25 minutes.

5. Add the coconut milk mixture, cardamon, raisins & almonds. On high flame allow the water to evaporate & the mixture to get the powdery consistency back. Towards the end, add rose water, here the mixture will require attention, stirring & low flame.

6. Take it off the flame. Garnish with raisins & almonds. My mother would use grated coconut too but husband doesn't like it, so I add rose syrup. 

7. Have it hot. 

How is it different:

Traditionally, 1 cup of mood dal will require 9/10 tbsp of ghee to get the right flavor. Also, instead of coconut milk, full fat milk is used. Rose water has no place in the recipe.

So obviously, this version has less calories. This however, comes at the cost of sacrificing the richness that comes from ghee. Moreover, frying dal in ghee brings out its irresistible aroma. That's the reason why I use rose water & rose syrup. It's nothing like the nose of moong dal but it blends well with coconut milk & the halwa still gets an aroma.  A yogi can't get too greedy after all :)