Katha Upanishad: The Secret of Death

Shadow puppet animation based on Katha Upanishad

When the five senses are stilled, and so is the mind, and even intellect does not stir, they call it the highest state. This state, the steady control of the senses, is considered to be yoga - Kaṭha Upaniṣad (6.10-11)

I’ve just completed a course on the history of yoga, which proclaimed that the word ‘yoga’ was first recorded in the Katha Upanishad (estimated 300 BCE).

In 2007, I made a short animation called ‘The Secret of Death’ based on the Katha Upanishad for my final year of Illustration with Animation degree. Katha Upanishad is said to be challenging to translate, as it contains many difficult and unique terms that are not clear. This short animation is a very simplified adaptation of the tale between a boy named Naciketas and Yama, the God of Death.

It’s made using shadow puppets and stop motion techniques. I remember making many puppets and background pieces, and spending lots of time in the dark moving them frame by frame. It was a frustrating but a meditative experience.  

I managed to get a lovely sitar player called Wasif Mullick to make the music and a friend called Tom Heron to narrate the story. My partner, Laurie Gibbs also helped too. After graduating, I did a bit of illustrating work but I mainly focused on teaching yoga. I do miss the creative aspects…maybe I will do something like this again.

I hope you enjoy watching!

Katha Upanishad

Tibetan Breathing Technique: Simple Alternative Nostril Breathing

‘Your breathing should flow gracefully, like a river, like a water snake crossing the water, and not like a chain of rugged mountains or the gallop of a horse. To master our breath is to be in control of our bodies and minds. Each time we find ourselves dispersed and find it difficult to gain control of ourselves by different means, the method of watching the breath should always be used’  - Thich Nhat Hanh

Yogic Breathing techniques

I wanted to share this brilliant breathing technique that I learnt from one of my yoga teachers some time ago. I’m not sure if it’s a classical Tibetan breathing technique, as I’ve never come across this anywhere else but it’s a great introduction to alternative nostril breathing or Nadi Shodhana.  

Nadi Shodhana means ‘purifying the channels’ and balances the pranic energies by controlling the airflow through the nostrils. This technique is excellent for beginners as it’s simple and easy to follow. Similar to Anuloma Ujjayi (another simple alternative nostril breathing), this technique is excellent for beginners as it’s simple and easy to follow. You don’t even need to be able to do Ujjayi pranayama or know how to hold Vishnu mudra, a hand gesture used in alternative nostril breathing.

If you are new to pranayama (yogic breathing techniques), it’s worth reading my previous posts on breathing technique and seated postures. To gain the most benefit from pranayama it’s best to be taught in person by an experienced teacher. 

Preparation: ways of opening and balancing nostrils

If you have a slight congestion, especially just on one side of the nostrils, you may want to try using the following techniques:

-       Lying on the side of the body: If your left nostril is blocked lie on right side and vice versa.

-       Practicing Padadhirasana, the breath balancing pose (see picture below).

Breath balancing pose

Sit tall in Vajrasana or a comfortable seated position that supports the spine. Cross the arms in front of the chest, placing the hands under the opposite armpits with the thumbs pointing upward. Close your eyes and start to focus on the breath. Allow your breathing to be smooth, deep and rhythmical. Practice for 5 – 10 minutes before pranayama.

If you’re still congested try visualisation techniques instead. With this breathing technique, you could even do the arm movements but omit holding the nose down.

Method

  1. Sit comfortably with the spine tall (use cushion or chair if necessary)
  2. Connect with your breath and begin to slow down your breathing
  3. Raise your right arm up as you inhale through both nostrils, as you exhale block the right nostril and breathe out through the left. On your next inhale, raise your left arm up and when you exhale block the left nostril and breathe out through the right (this completes a full round). Continue like this for 6 - 12 rounds.
  4. Sit and observe the effects of your practice.

If you feel dizzy or unwell during the practice, stop and bring your breathing back to a normal. If you have a regular pranayama practice, you can alter breathing ratio and slowly introduce breath retention.

Practice advice

This breathing technique can be practiced before or after the asana session.

Relax your shoulders, face and neck and try to keep an upright spine. Avoid pressing too hard on your nose and be delicate with the use of your hand. Gradually lengthen and deepen your breathing. Take your time to practice slowly and try to feel the effect of the pranayama.

Benefits

The immediate effects of pranayama can be subtle but with regular practice, you will notice that your mind is clearer and your concentration will improve. It’s said to be great for reducing stress and overall you will feel more balanced and energised. Pranayama is used for dharana (concentration) and preparation for dhyana (meditation).

I have personally practiced pranayama over the years and have noticed a massive improvement in my mental and physical wellbeing. I found that I am more grounded, centred and relaxed.

Meditation Practice

‘Most of the trouble of the world comes because people have not learnt just to sit quietly’ 

- The French philosopher Pascal

Meditation Practice and the balancing nature of regularly doing meditation

Meditation practice is an essential part of yoga practice. And yet, yogis are often accused of just preparing to practice meditation without actually doing it! We tend to be very good at practicing asana and pranayama but quite often skip meditation altogether. When we actually do practice, it tends to be for a short time either at the beginning or end of the session.

Classical yoga is the ‘practice of settling the mind’ and we achieve this by following the whole of the Eight Limbs of Yoga. Dhyana is the 7th limbs of the Eight Limbs of Yoga, and it’s often translated as meditation, reflection and profound contemplation. The root of the word ‘meditation’ is similar to medical or medicate and the word implies a sense of ‘attending to’ or ‘paying attention’.

In 2014 I took an 8 month BWY meditation module with Kay Baxter, it was refreshing and enlightening to focus purely on the practice of mediation. Kay is one of the senior British Wheel of Yoga teachers and specialises in meditation. We met once every month to practice meditation all day, we also did little bit of asana, singing, listening to music, breathing and relaxation techniques but the main focus was on meditation.

Don’t get me wrong, especially at the beginning, it was really challenging to simply sit and feel. It was fascinating to see how easily I got distracted and lost in my mind.  Having Kay’s expert and gentle guidance was invaluable. Kay would often remind us to ‘let go of doing, achieving or competing and observe and feel’.  She also always allowed time to discuss and share our experience within the group, and it was really interesting to hear other people’s views. From regularly practicing meditation, I learnt so much about myself. As Kay wisely said:

‘In this deeper, stiller place you can discover many things. You will uncover your own truths. Truths that are universal, but that you experience and appreciate in your own individual way according to your life and understanding. An opening is created, a space where the deep intelligence may rise up and insight descend such that we can begin to know. Knowledge that is not information gleaned from books, but that carries with it a deep feeling connection, such that there may be a sense of coming into alignment with something that is clear and true’.

I strongly believe that we would all benefit from doing regular practice of meditation. It allows valuable time and space to reflect on our actions, thoughts and feelings, and be more conscious and attentive. As Swami Rama says:

‘We are taught how to move and behave in the external world, but we are never taught how to be still and examine what is within ourselves. At the same time, learning to be still and calm should not be made a ceremony or a part of any religion: It is a universal requirement of the human body’

Meditation practice has been around for centuries and with some guidance, it is accessible and available for everyone.


If you are interested in starting meditation, come along to Kay Baxter’s Wednesday morning meditation from 10 – 11am at the Bristol Yoga Space studio in central Bristol.  Kay’s class is structured in a way that it is accessible and enjoyable for everyone including beginners. Don’t worry if you cannot sit comfortably on the floor. We have chairs and props to make sitting more accessible.

I’m really excited to welcome her in the studio! It’s fantastic to be able to learn meditation weekly. I’m certainly going to be there :)

Kay will also be running series of Meditation workshops from May 2017.