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Ashtanga Vinyasa Yoga is a traditional and dynamic form of yoga that emphasizes a structured sequence of postures combined with synchronized breathwork. It’s a practice that offers practitioners a transformative experience, both physically and mentally. As a long-time practitioner and teacher of Ashtanga Vinyasa Yoga, I’ve found that this practice goes far beyond the physical aspects, weaving together strength, flexibility, breath control, and mindfulness into a seamless flow.

One of the key principles of Ashtanga is “Vinyasa,” which translates to “movement synchronized with breath.” This is not merely about moving from one posture to another, but rather about creating a meditative flow. The breath serves as the guiding force, and every movement is synchronized with an inhale or exhale. This method of practice creates a natural rhythm and helps in cultivating a sense of inner balance and focus.

Ashtanga Vinyasa Yoga is traditionally practiced in a set series of postures, beginning with the Primary Series, also known as “Yoga Chikitsa,” meaning yoga therapy. This sequence is designed to purify the body and mind, with postures that focus on forward folds, seated poses, and hip openers. It systematically works to cleanse the internal organs and strengthen the body while calming the mind. One of the things I appreciate most about the Ashtanga practice is its ability to develop both physical strength and mental resilience through disciplined repetition.

The Intermediate Series, known as “Nadi Shodhana,” meaning nerve cleansing, builds upon the foundation laid by the Primary Series. This sequence introduces more backbends and postures that require increased flexibility and control. As the name suggests, it works deeply to purify the nervous system, allowing energy to flow more freely through the body’s channels or nadis. Progressing into this series requires a deep commitment to the practice, but it can be incredibly rewarding for those who are ready.

One of the challenges students face in Ashtanga Vinyasa Yoga is the physical intensity of the practice. However, it’s important to remember that Ashtanga is a progressive system, and modifications can always be made to suit individual needs. I always encourage students to honor their bodies and progress at their own pace. The series can be adapted as necessary, and over time, strength and flexibility develop naturally.

What I find most fulfilling about Ashtanga Vinyasa Yoga is the sense of dedication it fosters. It’s not just about mastering the physical postures, but also about cultivating discipline and mindfulness. Ashtanga teaches us the importance of consistency and patience, qualities that extend beyond the yoga mat and into our everyday lives. Whether you’re new to yoga or have been practicing for years, Ashtanga offers a structured yet flexible approach to self-discovery and personal growth.

In conclusion, Ashtanga Vinyasa Yoga is more than just a physical workout; it is a path of self-transformation. Through the combination of breath, movement, and focus, it offers practitioners a holistic approach to health, well-being, and inner peace.

Discipline is a fundamental tenet of human life. Our ancient Yogis knew this from the very beginning. When we go through our ancient texts, we find different ways of attaining discipline which are still applicable to our modern lifestyle. Sage Patanjali, who is known as the “Father of Yoga” gave 5 principles for self-discipline:-

1. The first kind of discipline that is Cleanliness; it should be of our mind, body and soul. Every one of us takes a bath everyday for purification of our physical bodies. But do we take a pause and about our our mind and soul? Don’t you think they need cleaning too?
Imagine a car which you clean daily from outside, and never clean it’s interiors or never give it for servicing. What will happen to it? It will be damaged soon.Same way, along with our bodies, our mind and soul also need cleaning through various breathing practices or meditation techniques.

2. The second discipline is Contentment; which simply means be to satisfied with whatever you have. But does that mean we should stop working to improve ourselves? Obviously not. We should keep improving ourselves and carry out our actions but should not be affected by the result and be satisfied with our self and when we attain such a mindset ultimate happiness is achieved. Even the Bhagwat Gita preaches “actions without attachment”.

3. The third discipline is Austerity. In the name of austerities many people start torturing themselves. Eating no food at all, standing in cold water for days, No sleep for months etc. This is not Tapas but torturing the physical body. We should make our bodies conducive for Tapas slowly like maybe we can do fruit fasting for a day or so. This will lead to burning of our physical, mental and emotional impurities.

4. The next discipline is Swadhaya that is Study of Self; to know yourself. We should try to understand ourselves, our behaviour, recognizing our habits and thought processes; slowly we come to know how far we are from understanding ourselves. And when we keep doing this, we start to come closer to our inner Self.

5. The Last stage of self-discipline as per Patanjali is Surrender to God. Whatever we think, speak, drink, eat or do we should surrender that unto the Supreme. It helps us to redirect our energies from the selfish desires, we learn to surrender to some higher power and dissolve our mental agitations.

So, these various stages of Self-Discipline help to improve our lives physically, mentally and emotionally. These principles are not only valid for the yogis but also for the modern man, in every field or aspect of lives, be it business, teaching, student life, science, engineering, medicine and more. It depends on the individual how well one can implement these yogic principles to create miracles in one’s life.

For centuries, women have been manipulated and misunderstood instead of being educated and appreciated. The simple fact that we bleed during menstruation has been transformed into several taboos and has resulted in many restrictions, barriers, bondages and control mechanism being exercised upon women.

We cannot understand something that we personally do not experience- this is the axiomatic truth. And if not, then it certainly has universal applicability in so far as women centric experiences are concerned. This is evident from the fact that as the time flew by and societies were formed based upon the rules set by men emanating from their lived experience, women were turned into second grade humans. Many rules were devised to keep women in check. To the extent that social, religious and philosophical norms made little distinguish between chattel and womenfolk. And this scenario has prevailed since centuries.

But were women really so weak and was their condition contagious?

Bharat is a land of numerous cultures, beliefs and variety of religions and vast demography but was never so narrow-minded. Everything in our culture was rooted in the lived human-experience and evolved  with an egalitarian outlook to help every human being.

The essence of feminine energy lies in accepting the cyclic changes that we go through on physical, hormonal, mental and spiritual levels. There is no denying that these very changes are not in our control and are extremely crucial for our well-being and health.

PMS- there is palpable, and often disappointing, level of awareness regarding menstrual health across the globe. WHO statistics shows that 2 out of 5 school provide menstrual education. how this statistic plays out in real world is millions of girls are physical and mentally unprepared for their 1^st period. They unknowingly and unwilling become a part of the systematic stigmatisation of menstruation. In the more educated and urbanised environment, this ignorance is reflected in the assumptions and characterisations where menstruation is solely equated with “PMS” or “Mood Swings”.

Pre-Menstrual Symptoms something that every living being on the planet believes is the ultimate understanding of the menstrual cycle. Around the world incorporates, schools, training centres etc people are educated on this small portion about women’s health.

To overcome the popular misconception about menstruation and its associated issues, it needs to reiterated that a woman going through a normal, regular and healthy period doesn’t include the symptoms often associated with PMS. It is as smooth as water flowing from a tap without any discomfort or noise, but because of lack of true education on what needs to be done before and after the periods, what to avoid, why to avoid, how to manage the time and energy throughout the period, women around the world are unaware and in deep fear, agony because of their condition. Sometimes they even take medications to stop, pause and alter their menstrual cycle which further disturbs their hormonal balance.

We must start by acknowledging the fact that men and women are not same, not meant to do the same set of activities, take same level of stress, rest, food and physical activities. In the race to prove ourselves as equals, we women have dismissed our very connection to the feminine, our essence and our values.

Our period is not only an indication of our health and the ability to conceive, but it is a gateway to a spiritual experience which men found themselves struggling for ages to achieve. The feminine Shakti is a pathway to look deep and connect to the very core of this human life. Yes, the pain, the agony, the discrimination has created a mental blockage that we are continuously fighting in all the aspects of life.

Let me share few menstrual practices that I have inculcated in my life and which have helped me to attain peace and made me embrace the true nature of being a woman:

Food- Food is the basis of everything that happens. Every living being is simply consuming energy in one form or the other and converting it into another form of energy. I learned, as I observed the different phases of my cycle, what to eat, what to avoid, how much to eat, when to eat and who should cook the food. Before my periods I avoid anything that is cold in nature because it leads to cramps and bloating, sometimes constipation. My body enjoys warm, light food and some fruits. I have stopped eating after sunset, it helps me to stay fresh and keeps the digestion smooth. I avoid cooking food and eating outside when I’m on my periods (there is a sense of comfort, when someone who loves you cooks food at home). The body needs hydration before and during the periods.

Clothing- A simple change in the attire to recognise the change in the body, I switch from tight synthetic clothing to loose cotton clothes which are flowy and not hugging the body at private places. This is good for blood circulation and body feels airy. I use ‘cotton only’ undergarments, and I’m switching to cloth pads. Every culture has their own dedicated attire which suits best at this time of the month. Since, I live in north Bharat, I wear cotton suits which feel light and I avoid dark clothing as well, because looking at myself in light, blended colour creates a sense of happiness.

Massage- Massages are invariably important before the periods starts, especially on the head, back and legs. Sometimes, I ask others and sometimes I do it on my own with a hot oil (usually Apricot or Sesame). It maintains warmth in the nervous system and doesn’t create heaviness in the body. I also take out time to scrub my body with organically produced scrubs or chickpea powder (which I use as face wash throughout the year) and I have switched from using chemical based soaps, moisturisers, etc.

Jewellery- Decorating oneself is an act of love. Women love being decorated and it enhances our grace and uplifts the spirit, makes us more cheerful. I specially ordered my anklets from my home to wear them at this time of the month. I understood that my body and mind needed quiet, serene time to listen to the inner self and to resonate with that rhythm. The Indian silver anklets are the best, the frequency at which the ghunghroo (the anklet bells) rings creates a sense of peace inside the mind. I avoid wearing heavy artificial jewellery, the Indian woman has always been gifted and loaded with gold and silver for the fact that it works best with the nervous system whereas other metals disturb our energies at very subtle levels.

Makeup- I was never very fond of makeup. Lucky for me, I didn’t apply any chemicals on my skin. I have always used home made products and followed the rule that whatever I cannot eat I will not apply on my skin. It kept my skin in a very good, fresh and glowing condition (that’s the secret to my beauty). The chemicals we soak in, mix in the bloodstream and create a lot of skin related issues and chronic ailment. Specially at the time of periods, I only use Kajal made by traditional method and a bindi to create a sense of focus and calm on the forehead. Before my periods I also apply kumkum on the throat and forehead after lighting up the Diya (oil lamp) and I always put a drop of Ghee in the navel to keep my lips nourished and soft.

Physical activities- The body is in a very sensitive state before and during the periods. Hence, I avoid moving around or jumping and lifting weights. There is some extra strain on the joints and little weakness as well. The more I preserve my energy, the better I can utilise it after the periods are over. As I live in the mountain, it is imperative to walk miles to even get a grain of food if I run out of it and haven’t stocked. So, I try to get help instead of hiking up and down myself. It is better if the physical body gets rest and maintains the normal balance without disturbing the flow. This keeps my emotional state, mood swings, cramps, pain and tenderness in check.

Yoga Practices and Kriyas- As for Yoga practice and meditations I practice and follow, they are also altered as per the need of the body and mind. Before my periods, I do all sorts of inversions, backbends, movements etc. I do a lot of chanting and breath work as well, but as my period approachs, I try to do a lot of holding in supine posture, stretching and restorative asanas and very little pranayama and slight modifications in my chanting (for ex-OM- A, U, M, I only chant M and lot of Brahamari and Ujjayi). Since I follow Iyengar Yoga, it has given me a lot of openness to experiment and research what works best for me in any given situation and condition.

Sleep- Now, the most important part is related to rest:- how to rest and reset. Our periods are the best time to engage in spiritual and mental practices. The body is already in resting mode. We feel centred, more connected inside and outside. There are a lot of realisations, better understanding of things and acceptance towards ourselves. It is the time of introspection and isolation, it doesn’t has to be forced. It happens automatically, if only you notice. The urge to talk less and feel more is an integral part of our cycle. Sleeping for longer duration helps maintain healthy body and mind. I learned that pushing ourselves all the time to stay in the race which is not even made for us women, has pushed us in a blackhole of continuous misery.

Now, the reason why I shared all this is because If I don’t then who would. We have spent centuries holding ourselves, not sharing, suppressing and misguiding. It is every woman’s responsibility to educate herself and her kids as well about this universal and utterly significant phenomena. The right way forward is by embracing who we are and appreciating the differences nature has blessed us with.

 

Positivity, often characterized as an optimistic outlook and a focus on constructive experiences, plays a crucial role in shaping our psychological well-being. It is more than just a fleeting emotion; it is a mindset that can influence how we perceive and respond to the world around us. The psychological effects of positivity are profound, contributing to improved mental health, increased resilience, and enhanced overall life satisfaction. A positive mindset can lead to a range of beneficial outcomes, including reduced levels of anxiety and depression, greater emotional stability, and increased life expectancy. One key aspect of positivity is its ability to broaden our cognitive processes. When individuals experience positive emotions, they tend to think more creatively, explore new ideas, and make connections that they might not have considered otherwise. This broadened perspective fosters problem-solving skills and adaptive thinking, allowing individuals to navigate challenges more effectively. Furthermore, positivity promotes resilience, enabling individuals to bounce back from setbacks. When faced with adversity, a positive mindset can provide the emotional tools necessary to reframe negative experiences and find meaning in them. For example, someone who approaches a difficult situation with a positive outlook may view it as an opportunity for growth rather than an insurmountable obstacle. This adaptive response not only alleviates stress but also encourages personal development, as individuals learn to cope with challenges in healthier ways.
Positive relationships, in turn, contribute to a greater sense of purpose and fulfilment in life, reinforcing the cycle of positivity. Moreover, the benefits of positivity extend beyond individual well-being; they can create a ripple effect within communities and organizations. Environments infused with positivity tend to be more collaborative, innovative, and productive. When individuals feel supported and encouraged, they are more likely to engage actively and contribute meaningfully to collective goals. On a neurological level, positivity influences the brain’s chemistry, leading to the release of neurotransmitters like dopamine and serotonin, which are linked to feelings of happiness and well-being. Engaging in activities that promote positivity—such as practicing gratitude, mindfulness, or acts of kindness—can lead to lasting changes in brain function and structure, reinforcing positive patterns of thinking and behaviour.
By adopting a positive mindset, individuals can enhance their emotional resilience, improve their mental health, and cultivate meaningful relationships. Positivity not only enriches individual lives but also fosters a sense of community, contributing to a more harmonious and supportive environment. In a world often filled with challenges and uncertainties, embracing positivity can serve as a powerful antidote, empowering individuals to lead more fulfilling and joyful lives. As we consciously nurture positivity within ourselves and our interactions, we unlock a pathway to greater well-being and a brighter future.

 

In today’s hectic world, maintaining our health and wellness has become more important than ever. We often focus on physical fitness, but true wellness encompasses not only the body, but also mind and spirit. We can achieve a balanced life by integrating practices such as Ayurveda, yoga, meditation, and even modern approaches like gym workouts and strength training. This fusion of ancient wisdom and contemporary fitness methods delivers a good health.

Going to gym or doing any kind of exercise is not just about lifting heavy weights. It’s about finding harmony between the mind, body, and spirit.

What I think of good health is, that we should balance the three doshas-Vata (air and space), Pitta (fire and water), and Kapha (earth and water).

Strength Training: Building Physical and Mental Strength

While yoga offers flexibility and calmness, strength training helps build physical resilience. Modern-day strength training, often performed in the gym is about building endurance, improving posture, and supporting overall fitness.

Old-time warriors practiced forms of strength training too, employing body weight exercises like push-ups and squats, which are still an integral part of today’s fitness routines. The gym, with its equipments, provides a more structured way to address this.

Lifting weights, for example, not only builds muscle but also strengthens bones and joints, reducing the risk of injury as we age. Incorporating gym exercises into your routine, especially compound lifts, offers significant benefits for overall strength and fitness. Compound lifts like squats, deadlifts, and bench presses engage multiple muscle groups at once, making them highly efficient for building muscle and improving functional strength. Squats target the legs, core, and back, enhancing stability and endurance. Deadlifts are excellent for strengthening the posterior

chain, including the lower back, glutes, and hamstrings. Bench presses develop the chest, shoulders, and triceps, boosting upper body strength.

Complementing these lifts with exercises like pull-ups and lunges further enhances balance, flexibility, and full-body coordination.

Example: A person starting with light weights for exercises like bench presses and squats gradually develops not only physical strength but also confidence and mental toughness. Strength training also boosts metabolism, which helps with weight management-a common wellness goal today.

Combination of yoga and strength training

This blend of strength training and yoga creates a perfect balance- strengthening the body while keeping the mind focused and relaxed.

Take the practice of Surya Namaskar for instance. This ancient yoga sequence engages the entire body, much like a full- body workout in the gym. When combined with weight training or resistance exercises, you get a holistic routine that improves both flexibility and muscle strength.

Meditation and Mental Health: Finding Peace in a Busy World

Incorporating meditation into your wellness routine can do wonders for your mental health. Life is full of stress triggers, and meditation acts as a much-needed respite. The Bhagavad Gita speaks of controlling the mind through meditation, reminding us that introspection brings clarity.

Whether it’s practicing mindfulness after a workout or spending five minutes in silent meditation each morning, these small moments of reflection can drastically improve emotional well-being.

What we eat also plays a vital role in our health. In Indian tradition, food is seen as a source of energy that influences both body and mind. A Sattvic diet, comprising of fresh, natural, and plant-based foods, promotes not only physical health but also mental well being. Whole grains, fruits, vegetables, and legumes are considered Sattvic because they nourish the body without overstimulating it, keeping us calm and centered.

Example: A simple meal like khichdi (a dish made of

rice and lentils) is light yet nutritious, making it perfect for days when you want to detox and give your

digestive system a break. Creating Balance in Modern Life Health and wellness aren’t just about working out at the gym or sticking to a rigid diet. They’re about finding balance in every aspect of life-balancing strength training with yoga, calming the mind with meditation, and nourishing the body with wholesome foods.

Whether you’re hitting the gym for a strength session, unwinding with a yoga abhyasa, or meditating to find peace amidst a busy day, remember that wellness is a continuous journey. By embracing both ancient wisdom and modern fitness routine, you can have a well-rounded and wholesome approach to physical and mental well-being. As the ancient Vedic saying goes, “Yat Pinde Tat Brahmande”- the microcosm within us reflects the macrocosm of the universe. By nurturing our own wellness, we align ourselves with the essence of life itself.