July 13th Dathun Teaching:
Order of Practices
1) Pranayama: 108 Sweet & Simple Breaths
2) Meditation: Yoga Sutra 1.34
3) Sitting Practice to Savasana
(scroll down for details)
Today's Practice: Sutra 1.34
Preparing for Your Dathun: Suggestions
Create a Space for Pause:
A place you can be for introspection
for about 20-30 minutes
with minimal interruptions.
You may find it useful to
do the practice at about the
same time every day.
Items You May Need:
Mala Beads for 108 Breath Practice
Journal book or device
Any props you use for yoga practices
Your Yoga Sutras Translation(s)
You are welcome to add practices, or do less practices,
as inspired throughout the July Dathun.
How do I
A "dathun" (dah-thoon) is a retreat of several days for intentional study
and practice, usually introspective in nature.
A dathun is a time of integration, a time to harvest and make the
practices and teachings your own.
Breath Study Day Thirteen: July 13
Begin with 108 Breaths: Sweet & Simple
Breath 108 Inhales and 108 Exhales.
You may want to use a Mala to accompany your practice.
You could begin in another way if you wish, or do less
Sweet & Simple Breaths as inspired.
Layering the Practice:
Lengthen the Exhales
Use a Headwrap (over the eyes).
Allow each of the 108 exhales,
the rechakas, to be
Ujjaii exhales through
A headwrap is a very different experience
from eyes simply being closed;
the other senses have an opportunity
to be prominent during the experience
in a way that closed eyes does not facilitate.
At the end of this 108 Sweet Breaths Meditation,
notice how you feel.
Do you feel restored?
Do you notice a sense of balance
in some way?
What else do you notice?
Yoga Sutras Day 13: July 13
(Note for Mobile Users: An Archive of the Sutra Teachings can be found on the DeskTop Version at July Dathun Links Archive)
For Day 13, we will explore Sutra 1.34: Rechaka Swadhaya (ree-chock-ah swah-dye-yah
The Rechaka is the exhale. A Swadhaya is a study of the nature of a process or phenomenon.
Sutra 1:34 begins a swadhaya of the utility and spiritual beauty of the simple, gorgeous exhalation.
"Slow, easeful exhalations can be used to restore and preserve balance." (Devi, 2010)
"As you breathe, so you think. The mind can be calmed by exhaling and holding the breath." (Bharat, 2019)
"The mind also attains serenity through prolonged exhalation and holding the breath." (Bouanchaud, 1997)
Which one of these translations of Sutra 1.34 speaks to your intellect? To your somatic (body) awareness?
Which translation seems to allow you ease in your tissues, which one engages your thoughtfulness?
For this breath-full sutra, consider the following (if you like):
What have I been told about this teaching?
Stay with this one for a while, perhaps journal.
How do I relate to this teaching on my own?
Stay with this one for a while, perhaps journal. This is
the essence of the Dathun; what is my knowing of this teachings?
My work centering around this sutra,
within my mind, my heart, and my body knowing?
How does this teaching feel as a body awareness?
Stay with this one for a while, perhaps journal.
Going From Here:
(some options, as you like, feel free to use others as inspired):
Sit in Open Awareness Meditation for several moments.
Do several Sweet Breaths, then sequence in another pranayama
like Mountain Breath in Seated Posture.
(Sun Salute Arms move up on inhale, palms together overhead;
exhale with slow arms moving outward and downward to earth.
Pause, and repeat several times if you like).
Move to an asana practice.
After an Open Awareness Meditation, lie down for Savasana.
Then a Closing and Release the Practice to the Benefit of All Beings.
Thank you for Dathun-ing!
developer, sangha of one
References for Yoga Sutras:
Bharat, Ram. (2019). A Seeker's Guide to the Yoga Sutras: Modern Reflections on the Ancient Journey. Rockridge Press. USA.
Bouanchaud, Benard. (1997). The Essence of Yoga: Reflections on the Yoga Sutras of Patanjail. Sri Satguru Publications. Delhi, India.
Carrera, Jaganath. (2006). Inside the Yoga Sutras: A Comprehensive Sourcebook for Study and Practice of Patanjali's Yoga Sutras. Integral Yoga Publications. Yogaville, Virginia. USA.
Devi, N. J. (2010). The secret power of yoga: A woman's guide to the heart and spirit of the Yoga Sutras. Harmony.
Malchiodi, C. (2002). The Soul's Palette: Drawing on Art's Transformative Powers for Health and Well-Being. Shambhala Publications. Boston, MA. USA.
Ravikanth, B. (2012). Yoga Sutras of Patajali: Nature of the Mind, the Universe, and the True Self. Sanskrit Works.
Stiles, Mukunda. (2002). Yoga Sutras of Patajali. Red Wheel/Weiser, LLC. San Francisco, CA. USA.
Swami Kriyananda. (2013). Demystifiying Patajali: The Yoga Sutras. Cystal Clarity Publishing. Nevada City, CA. USA.
Swami Satchidananda. (1978). The Yoga Sutras of Patajali. Integral Yoga Publications. Yogaville, VA. USA.
White, David. (2014). The Yoga Sutras of Patajali: A Biography. Princeton Press. Princeton, NJ. USA.
References for Historical Content and Research Sources:
Miller-Karas, E. (2015). Building resilience to trauma: The trauma and community resiliency models. Routledge.
Swami @ 48yahoo.com. (2014) Om in Various Scripts. https://tamilandvedas.com/2014/12/12/om-symbol-in-europe-2000-bce/
Zelaya, R. (2019). What is the Meaning of Om? Gaia. https://www.gaia.com/article/what-meaning-om.
References for Breathing:
Calais-Germain, Blandine. (2006). Anatomy of Breathing. Eastland Press, Seattle, WA. USA
Chaitow, Bradley, & Gilbert. (2014). Recognizing and Treating Breathing Disorders: A Multidisciplinary Approach. 2nd Edition. Churchhill Livingstone Elsevier Press.
Farhi, Donna. (1996). The breathing book: Good health and vitality through essential breath work. Holt Paperbacks.
Nestor, James. (2020). Breath: The New Science of a Lost Art. Riverhead Books. New York, NY. USA.
Oshins, Linda. (2014). Pranayama: A Compendium of Practices. Yoga On High, Columbus, OH. USA.
References for Music:
Davison, Peter. (1999). Music for Yoga. Gaiam / Davisounds. ITunes.
Kent, Rolf. (2005). Miles & Maya. Sideways Soundtrak.
MC Yogi (2010). Shanti, Peace Out. World Records. ITunes.
Shamanic Dream (2005). Anugama. Open Sky Music. ITunes.
Sounds of Nature: Forest. (2012). Hot Ideas. ITunes.
Wertheimer & Kadt. (2012). Worldwide. ITunes.
Yoga Grooves (2003). Soul Food. New Age. ITunes.
References for Art:
Beauregrad, Ellen. https://fineartamerica.com/profiles/ellen-beauregard
Reference for Video:
Ephemeral RIft. (2016). The Wind in the Trees. Youtube:
Yamauchi, Samyak. (2005). What is an Intuitive Painter? OPB.org. YouTube: