Expertly guided by Nandiva of the ISHTA Studio of Yoga & Health, give thanks and sip from life’s overflowing cup.

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This short guided meditation is a wonderfully calming way to look deep within the mind and experience the perfectly clear and tranquil waters that exist below the mind’s surface

Expertly guided by Nandiva of the ISHTA Studio of Yoga & Health, slip deeper as the moon rises above the lake, to settle calmly upon the surface, casting its radiance far, deep and wide…

To the ocean of peace and bliss – Om Shanthi, Shanthi, Shanti

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Pratyahara – one of the eight limbs of yoga – teaches us the importance of limiting the overstimulation of our senses and nervous system. Excessive work, intense stress, overindulging habits and sensory overload cause a gradual depletion of our rasa, which is often the root cause of disease.

The Sanskrit word “rasayana” translates as “that which enters” into the body’s reserve of vital life force. Rasa is also considred the “sacred juice” that sustains our life.

Yogic philosophy and texts refer to an “inner moon” situated at the roof of the the palate which pours a stream of pure nectar known as amrita, or rasa. The all-consuming “inner sun” of our being is situated near the navel and consumes this cascading flow of amrita. Overstimulation in life creates excessive heat in the body thought to accelerate the consumption of rasa.

Yoga teaches us to be mindful of excessive rasa-consuming activities. We can even say that ageing is not measured in years but in how much one’s rasa has been used or preserved. Yoga offers us the techniques to reserve our rasa. Asana inversions like Halasana (Plough Pose) act to reverse the flow and reserve rasa. Breathing techniques, like Kechari, are also good. One can feel youthful and full of energy well into old age. It’s all in the rasa!

Gyan Mudra is one of the most familiar

It is understood that because of the tremendous flow of energy in our hands, bringing our hands into a mudra helps draw our attention inward and aids in developing mental peace as well as sharpening memory and concentration.

The Sanskrit word Gyana means “pure knowledge” – i.e. the enlightenment of wisdom, or, that which enables us to find truth. Working with this mudra enables us to develop the spiritual feelings and qualities necessary to awaken to our own inner wisdom that leads us to enlightenment. According to Acharya Keshav Dev, each finger represents one of the five elements — the thumb is agni (fire), the forefinger is vayu (air), the middle finger is akash (ether), the ring finger is prithvi (earth) and the little finger is jal (water).

Specific benefits of Gyan Mudra include:
• Stimulates the Root Chakra (Svadhisthana) and is therefore very grounding
• Beneficial for those suffering with insomnia and mental disorders like depression, anxiety and excessive anger
• Helps energise the neurons in the brain for instant action
• Stimulates the centres of the pituitary and endocrine glands

By Angela Myers

Pain, either physical or emotional, is very important in life. Pain is one of life’s best teachers and helps you to evolve if you learn to endure and watch it. Where pleasure is superficial, grief can be intense and deep. A day or week of fun can whiz by in a moment, but an hour of agony seems like living your whole life through it. A week of fun can’t teach us what an hour of intense suffering can. This is the beauty of pain…

Pain can bring our focus to the single point of its origin, whether physical or emotional. Pain has a true meditative nature since it doesn’t allow our mind to deviate in other directions easily. If someone has hurt you emotionally, your whole thought-process gets focused on that person. If you have a toothache, your whole physical and emotional awareness gets consumed by it.

When people say that they have emerged stronger after sufferings, they mean it. To run away from paroxysms or making them a big issue or by leaning on every available shoulder to cry, is a sign of weaklings. If one realises the importance of such moments, one can use them for deep contemplation and spiritual evolution.

Experiencing and watching the sufferings in a detached manner is the first step towards spiritual awakening. A life without experiencing pain is unseasoned and brittle and can fall apart even with a subtle unpleasant jerk. Someone who has weathered the storms of pain, watching and enduring them, becomes mature and indomitable in the truest sense.

There is no escape from pain since it’s an integral part of life. If we don’t know how to cope with it, we shall always dread it. The more we refuse to confront it, the more unbearable it becomes. The best way to deal with it is to accept it and watch it as a witness. When one evolves spiritually, one learns to accept both pain and pleasure dispassionately.

Spiritual sadhakas go through the process of experiencing pain by walking on fire, sleeping on beds of nails, standing on one leg for life, piercing their bodies with tridents, flogging and bleeding themselves and even getting crucified like Jesus Christ. The real motive is to watch and experience the pain in a detached manner.

It’s only through contemplation and practices that we can develop a spiritual attitude. Reading and listening to spiritual discourses do give guidance and show us a path, but we need to live in the spiritual awareness on a daily basis.

We sometimes read or hear someone saying that to understand pain, one should feel that one is in the body and not the body. But such knowledge will stay confined as information only till one starts realising: “Yes I am consciousness. I am not the body. I am living in this body. This body is not my permanent abode. I was present even before this body was born. I will be present even when this body will be destroyed.”

Such meditative contemplations help us advance on the spiritual path. A stage comes when we are not much affected even when life brings us face-to-face with the most difficult situations. If we realise that nothing is permanent, including the most painful current situation, a totally different kind of awareness descends to help us emerge unscathed through the worst tribulations.

By Dr Dinesh Sharma

Noticing
In your imagination, see the air going in and out of your nose. Notice the breath going in. Notice the breath going out. And notice the little transition point between the ingoing and outgoing breath. Keep your awareness focused on your breath. Let the thoughts come and go. If you notice feelings in your body, just let them go. Notice the thoughts, let them go and come back to your breath. Let the thoughts go, like leaves floating on a stream. Thoughts! Let them come and go and bring your awareness back to your breath – deeper, deeper, quieter. Follow the breath carefully. Follow the breath, the moment of turning – the out breath, the moment of turning. The silence in the room – notice it. Come back to the breath. The breath is the focal point. It is the primary object. The rest of the universe comes and goes. Problems come into the mind. Notice them. Bring your awareness back to the breath. Stay right in this place, in this moment, in the now.

This is a first method of meditation that you can use in order to become aware of who you are. You can do it anytime, anywhere! You don’t need beads, you don’t need ashrams, you just need your breath!

Letting Go
Focus your attention in the middle of your chest. Now, just as if you had two nostrils attached to your chest, breathe as if you were breathing in and out the middle of your chest. Let your nose breathe in or out the oxygen and imagine that your chest is simultaneously breathing in a very soft, very delicate mist. Breathe in… breathe out… When you breathe in, imagine the mist pouring through your body. Let it pour up into your head – into your arms, into your torso, into your legs and, when you breath out now, breath out all the heaviness – all of the tightness, all of the guardedness, all of the disappointment, all of the pain and then, once again, fill the breath with this very, very soft mist – letting it wash through you, just as if it were a “drain cleaner”, cleaning through all the tubes. When it dislodges something – a sadness or fear – just breathe it out. Breathe deeply and then, once you have loosened some of the stuff that holds you back from knowing who you are, you can, in this moment, then become like a director of energy and take in this fine mist and breath it out and send it towards those beings who suffer, whether their suffering be physical, psychological or spiritual. Just as if you were surrounding them with a loving space that says “do what you must do, but know that I am here with you”. Use the power of your own thoughts and the openness of your heart to give love to all beings. You can get it so that every in breath is a blessing you receive and every out breath is a blessing you transmit…

With this exercise, follow your breath to quieten your mind. Breathing in and breathing out of the heart to deepen your receiving of love and developing deep compassion, you become an environment of quiet – of love, of presence. Have compassion for yourself, allow yourself to be beautiful and all else will follow.

By Wendy Sheppard
Article first published, Complete Yoga, October Issue, 1991

Breathing in rhythmic formations will help you to concentrate and gain control of the breath and hence, control of the mind

In most cases of so-called “normal breathing”, the breathing action is concentrated in the upper part of the chest. There is no conscious attempt to use the diaphragm in drawing more air into the lungs. Shallow breathing gives inadequate scope for the inhaled oxygen to permeate and recharge the venous blood.

The yoga diaphragmatic breath, or the Complete Breath, which involves the movement of the abdomen, corrects this fault. The following simple exercise will give you a clear idea of what the Complete Breath is:

Lying down comfortably, raise the legs by placing a cushion underneath them, and rest your hands, finger tips touching, into the hollow section below the rib cage.

Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs. This is accomplished by bringing into play the diaphragm, which, by ascending, exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen. You will experience it as the finger tips part slightly and the abdomen becomes “dome shaped”. The wave of expansion now spreads upwards to embrace the chest as the intercostal muscles contract and the rib cage expands right around the front, sides and back, filling the middle part of the lungs. Lastly, the higher portion of the lungs, are filled by the expansion of the upper chest or clavicular area. Here you will feel the shoulders pushing back gently, towards the floor. In this final movement, the lower part of the abdomen is drawn in. Retain the breath for a few seconds. Exhale slowly, holding the chest in a firm position and drawing in the abdomen slightly, lifting it upwards, as the air leaves the lungs, and the chest area starts to relax.

It may appear that this breath consists of three distinct movements. This, however, in not correct – the inhalation is continuous, resembling a “wave-like” action. Practise will soon overcome the tendency to divide the breath into three jerky movements. Try and concentrate on deep, slow breathing.

In yoga, we concentrate on exercises which open and expand the chest cavity, encouraging greater intake of oxygen and the ability to retain the breath.

The below two exercises, develop awareness of rhythm and timing:

1. The Square Breath/ Samavritta Pranayama
Here all four phases of breathing namely: inhalation, retention of breath, exhalation and retention of exhalation are included in a rhythmic form.

Lye down in your relaxed position as before:

-        Breath in to a count of 5

-        Retain your breath for a count of 5

-        Exhale for a count of 5

-        Remain without breath for a count of 5

Repeat this breathing cycle for 5 minutes

2. The Interrupted Breath/ Viloma Pranayama

Lye down in a relaxed position:

-        Breathe in for a count of 6

-        Exhale partially for a count of 3

-        Pause for 2 counts

-        Exhale fully for a count of 3

Repeat this breathing cycle for 5 minutes

Breathing in rhythmic formations will help you to concentrate and gain control of the breath and hence, control of the mind. Very few of us pay five minutes attention to our breathing unless illness or some emergency gives it prominence. In this way, we can learn from the ancient yogis who taught that “one who controls breath, controls life itself”.

By Jenny Pengelly
Article first published in Complete Yoga, 1992, Volume 2

Everything that exists is energy. The human body is one of the best examples of a highly evolved energy system. Philosophers, mystics and yogis describe the subtle, and not so subtle, energies of our natural environment and our own bodies.  What is remarkable is that when dynamic energies converge in nature they form spinning circular patterns. Look at how a Category Five tornado with its spinning energy twisting at three hundred miles per hour can lift a frame house off its foundation.

Like nature, the human body has its own subtle energy system. There are several words that describe the energy that runs through the body, including chi and prana. Both these translate as “energy “or “life-force”. We all have this life force energy; and how our life unfolds affects our life force energy.

The flow of prana through a network of power centers, paths and energy fields within and around the physical body are referred to as our energetic anatomy. Put more simply, our energy body. Some people call this your “aura.” Whatever the terminology, your energy body is a three-dimensional field that moves from inside your physical body and emanates outward.

Chakra is a Sanskrit word, which translates as “wheel.” Chakras are considered to be power centers that both take in and distribute energy. Chakras are miniature versions of a hurricane. They are spinning energy centers.

Your energetic anatomy contains three types of charkras:

• Major chakras 3 to 4 inches in diameter
• Minor chakras 1 to 2 inches in diameter
• Mini chakras less than 1 inch in diameter

Although most yogic texts refer to seven major chakras, there are actually 11 major chakras and innumerable smaller ones. You might envision chakra energy as emanating from the center of your body and moving outward.

Chakras differ in size and activity from one person to another. They can change based upon what is happening in your life physically, psychologically and spiritually. Chakras both take up and collect energy, and transform and pass on this energy. The unimpeded flow of energy through our body and our chakras determines our state of health, and mental and spiritual balance. Energy has an incredible intelligence and affinity to heal. One of the major blocks of the free flowing movement of energy is our mind. Specifically, our ego, which builds and holds onto stories that impede the flow of energy in the chakras.

Each chakra is associated with a physical area of the body, and often specific organs. Lower chakras are associated with fundamental emotions and basic survival needs. The finer energies and frequencies of the upper chakras correspond to higher mental and spiritual functions.

Crown (Sahasrara)
Location: Top of the head
Higher Self. Southwest position on a compass. Relates to the pituitary gland that controls the entire hormone system. Is associated with knowledge, understanding and connection to the universe. Energy moves into our body directly at this charka.

Brow (Ajna)
Location: Forehead
Ether Element. Southeast position on a compass. Above the center of the eyes and inside the head. Linked to the pineal gland related to activity and rest and directs our intuition and imagination. Ether, space and hearing.

Throat (Vishuddha)
Location: Throat
Air Element. Center of a compass. Tied into thyroid gland, related to our metabolic rate and mineral levels. It manifests communication.

Heart (Anahata)
Location: Center of chest
Relationships. North position on a compass. Relates to the thymus gland for growth and immune systems. Directly related to love and relationships.

Solar Plexus (Manipura)
Location: Just above naval
Fire Element. South position on a compass. Ties to the complex of nerves connected here and touches adrenal glands and pancreas. Relates to personal energy. It is a major area for holding anxiety and issues. This area of our body transforms food into nutrients and waste.

Sacral (Svadistana)
Location: Slightly below naval
Water Element. West position on a compass. It is associated with our creativity, emotions, sensuality and reproduction.

Base (Muladhara)
Location: Base of spine
Earth Element. East position on compass. Located at the base of our spine, it grounds us and impacts our personal survival instinct. Our sense of smell is connected to the earth.

Chakras Create and Sustain Health
One chakra is not better than another. They are equally significant and all play a role in our physical, emotional, mental and spiritual health.  The energy of your chakras is constantly in motion. Your chakra energy is different today than it was yesterday. Different now than it was an hour ago. In terms of health, your physical body can perform at optimum health when all of your chakras are balanced and energised. Energy moves freely both horizontally, in and out from each chakra, and vertically, up and down through your body.

Mental and physical disease is caused by a blockage of energy. Balancing the chakras, working with the energy of the chakras, is one way to maintain health. It also prevents you from getting stuck in the repetitive stories that create stress, disharmony and illness.

Notice, for example, how the second chakra, the sacral, is identified as the chakra of water. The seat of emotions and reproduction. Here, and in the solar plexus, is where emotions and transformative energies focus and move. When you experience a strong emotion it is not uncommon to literally feel the physical impact of the emotion in the area of your body where the Solar Plexus is located. This is undoubtedly where the expression “I have a gut feeling” comes from.

Exercise, Muscles and Prana
We engage in exercise because it makes us feel good. Exercise balances and energises chakras. Right after a workout you can feel the energy flowing in your body. Your mind is bright and you feel alive. Your body is a fantastic vehicle to help you ground into the present moment. Your muscles provide one gateway to your energy body. Your body contains 650-odd muscles that make up almost half your total body weight. The use of muscle opens the channels of your subtle energy, which balances the chakras.

Because it opens the deep connective tissues that surround your joints, the practice of yoga allows energy to move into places that are normally stagnant, even during exercise. It also opens the energetic pathways of the meridian system. Prana stimulates and tones your joints and these deep connective tissues as energy blocks are removed. A flood of prana into previously clogged areas improves your nervous system. You become calm and focused, which helps tremendously if you want to remain silent and present.

When you exercise it is the opening of your subtle energy body that creates euphoria. You ignite the subtle energy body by activating muscles at their core. Once prana flows freely you can learn how to move and respond to life based upon the natural direction and intuition that prana provides.

How to Balance and Energise Your Chakras
Massage therapists open your muscles to release toxins and balance your chakras. They energetically and physically adjust and open your body to help energy move freely. Aromatherapy and smudging can clear and balance chakras. Crystal bowls, Tibetan singing bowls, gongs and didgeridoo all produce sounds and tones that stream into your body and open your chakras for healing, balancing and meditation. This is also true of mantras. The power of mantra is in the healing aspect of the sound which goes directly into your body. You can see by these examples that the energy of your chakras can be balanced by using  a variety of techniques. Exercise, massage, sound. They use energy to move energy.

It is important to balance your chakras before you energise them. Balancing, cleaning and purification of chakras opens them up so your physical body can be receptive to spiritual energy. Imagine your body has a water hose that runs down your spine. If any part of the hose is blocked the water is not going to move through. It is going to get stuck somewhere. The entire hose, all the chakras, need to be clean before you turn on the water.

What can you do when you are sitting in front of a computer screen, or riding the subway, and you know that your energy is not balanced? You don’t have a Tibetan singing bowl handy and your massage isn’t scheduled for another week. Fortunately, there is one energy process that you have access to all the time: this is your breath.

Your breath represents a miraculous system. Of all the bodily functions we have, breathing is the most important. Think about it. You can survive without food for as long as four weeks.  You can survive without water for four to ten days. But you can die within three minutes if you can’t breathe.

You do not have to think to breath. In the middle of the night your body is going to continue to breathe without asking permission. You can also control your breathing. You can change the rate of your breathing. You can breathe deeply or shallowly. You can breathe in one nostril and out the other. You can hold your breath.

Your Breath Can Balance Your Chakras
All of creation is a manifestation of the interaction of polarity. The interaction of yin and yang, male and female. Every person has male and female attributes. The unification of the positive and negative elements within us, the male and female, creates balance. That is why the practice of Hatha yoga is designed to bring balance between these two forces within your body. HA refers to the right nostril; and THA refers to the left nostril.

For thousands of years yogis have studied, experimented and learned how to use breath as a medium to balance chakras and steady the mental fluctuations of our mind. Indeed, the purpose of all forms and aspects of yoga is to quiet the fluctuations of your mind. This harmonizes mind, body and spirit. Your own breath can be a vehicle for this harmony in the system of pranayama. Remember, prana means energy, and ayama means control. Pranayama is the control of energy with breathing.

In addition to life supporting oxygen, with each breath in you absorb all of the positive energy of the Air Element. This energy can be used to clean, balance and energise your chakras.   The vital energy and oxygen move not only into your lungs; but rapidly reach the blood, organs, tissues, nerves and cells.

It is not a mistake that you have two nostrils. The breath that moves through your right nostril represents the Sun. The right nostril breath connects with the left side of your brain. The breath that moves through your left nostril represents the Moon. The breathing of your left nostril connects with the right side of your brain.

Running down the center of your spine is an energy channel known as the Sushumna. Starting at the base of your spine and snaking up around this central channel are two side channels.  These channels, called the Ida Nadi and Pingala Nadi, intersect and cross each other at every chakra all the way up to the Ajna chakra, your Third Eye.

The Ida Nadi represents the feminine, ying energy of your body. It carries cooling, meditative, feminine energy. The Ida Nadi ends in your left nostril. The Pingala Nadi represents the masculine, yang energy of your body. It carries warming, active, masculine energy and ends in your right nostril.

You can open and balance your chakras when energy flows through the sushumna. This occurs when Ida and Pingala are in balance. As prana flows through the sushumna it activates each chakra. This helps bring energy and health to that physical area of the body, and the organs connected to the chakra. It also brings balance to the emotions related to each chakra. In this state of balance you can achieve meditative awareness.

Alternate nostril breathing is one way to bring balance into your breath and harmony to your chakras, mind, body and spirit.  It connects and energizes the two hemispheres of your brain. This balance extends to your chakras. It calms your mind. It allows energy to move freely through your body, which empowers your body to use it’s natural healing abilities.

You may notice that when you are in a state of balance and harmony it is reflected in your breathing. You are in balance when your breath is calm, steady and flows easily. You are out of balance when your breathing is uneven, rapid or congested. The many moods that you have during the course of a day are reflected and connected to the variations in your breathing patterns.

In conclusion, you can use all of your yoga practices – asana, pranayama, meditation – as vehicles for balancing the chakras, which will help you maintain balance in life and in health.

By Bill Eager

About the Author
Bill Eager is the author of the new book Thrive Inside: Secrets of Spiritual Masters, Gurus and Shamans which is available on Amazon.com.  Bill is a certified yoga instructor, yoga nidra facilitator and Reiki healer. He leads workshops about yoga and yogic techniques around the world.

With “mani” meaning “jewel” and “pura” meaning “city”, Manipura literally translates as “city of jewels”. Sitting at the solar plexus or “place of the sun”, Manipura chakra, as such, contains the precious jewels to those qualities of clarity, personal power, bliss, self-assurance, knowledge and transformation

In the minds of many, yoga is associated primarily with physical exercise and strange contortions of the body, but really yoga includes the science of the body as well as an understanding of the energy levels that govern the body’s functions, a study of mind and higher states of consciousness as well as a whole philosophy to the nature and structure of the universe. No small study task! But the framework provided by the symbols of the chakras gives practitioners the ability to grasp what is happening during the evolution of consciousness first hand.

Within each of the chakras can be seen, in condensed form, the relationship between certain aspects of the physical world, the energy system, the mind and higher consciousness. For example, the third chakra, Manipura, sees aggression, assertiveness, fire, heat, digestion, assimilation and active metabolism intermix in a way that cuts across our separate concepts of what is physical, what is physiological and what is psychological. It is obvious that each of the chakras is vast in its significance and rich in meaning. The chakras are spiritual centres tuned to the cosmos found within the physical body. At the centre of this consciousness is purusha or self.

Manipura chakra is situated between the twelfth thoracic vertebra and the first lumbar vertebra, at the level of the navel. Its sense function is sight and the element associated with this chakra is fire, the field of power. Manipura is in that area of the body referred to as “the solar plexus”. It can best be described as the “internal sun” produced by the oxidation or burning of food. Unlike plants that can take their energy directly from the sun, man must produce his/her own energy. We take the energy trapped in plant matter and release it through the chemical processes of digestion. This creates the “inner flame” or fire, that provides the energy of maintaining life.

When this inner flame is properly regulated, it allows you to be healthy and to have consistent energy levels. If it is improperly regulated, it can lead to various digestive problems such as peptic ulcers, diabetes, eating disorders, hypoglycaemia and nervous disorders. If the flame is excessive and poorly centred, you will find you are irritable, hot tempered and red-faced.

The energy or drive on this level is to measure, control, categorise and quantify – to be scientific. A lot of people need this energy for stability, but it can also lead to inflexibility. The colour of Manipura chakra is yellow, the colour that feeds and gives clarity to the mind. While practising asana and during visualisation, directing yellow to this area will help you better understand your thoughts.

The ego operates on every level of consciousness but it is strongest at the Manipura level because Manipura is the seat of the intellect. Most thinking happens in the stomach, as unflattering as this may sound. The ego’s main function is to separate, and our separative egos perceive themselves by insisting that everything is “out there”.

The lesson of Manipura is therefore dealing with ego and power. Too little fire results in powerlessness; too much results in aggression and greed. But fire qualities are also seen as truth finding. They symbolise the acquiring of skill in all endeavours, the recognition of errors and, after these truths have been established, the guarding and transmitting of wisdom.

Functioning in balance, fire warms and enlightens the world. Fire also represents light, which allows us to see things. Manipura’s sense function is sight, but also encompasses “second sight” as in knowledge and wisdom.

Asanas for Manipura Chakra
Physically, the third chakra is associated with the pancreas (seat of sweetness), the solar plexus (place of fire), the spleen (seat of worry), the liver (seat of anger) and the gall bladder (seat of envy). As we work through a chain of asanas, we release negative emotions from their organ of origin and this helps to purify the physical sheath and balance the mental sheath. Pranayama also plays an important role and Kapalabhati or “breath of fire” is the best method of fanning the inner flames and creating heat in this area. The twisting asanas are most beneficial, including Parivrtta Janu Sirsana (Revolved Head-Knee Pose). Sun Salutation (Surya Namaskar) is also a good exercise sequence for this chakra. Both back and forward bends are wonderful for toning up and clearing this chakra too

Manipura Chakra
Position: The solar plexus – rooted between the
twelfth thoracic vertebra and first lumbar vertebra
Colour: Yellow
Sound: Ram
Centre: Intellect, ego, emotions, will and power, change
Gland/organ: Pancreas, digestive system, liver, spleen, stomach and small intestine
Sense: Sight

By Arlene Francois

Peace to all beings, whether near or far
Known or unknown, real or imaginary
Visible or invisible, born or yet to be born
May all beings, be well and happy
And free from fear

Peace to all beings
Within and beyond the imagination
In the world of ideas, in the world of memories
And in the world of dreams
May all beings be well and happy
And free from fear

Peace in all elements
Of earth, air, fire and water
Fulfiled in space
Peace

Peace in all the universes
From the smallest cells in our bodies
To the greatest galaxies in space
Peace
And light rising

Peace to all beings
Within each being here
To those beings that have been in the past
And to those beings that are yet to be in the future
May all beings, within each being here
Be well and happy
And free from fear

Buddhist Prayer