Sunday, November 28, 2010

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Star TV, HR

ANTARA'S YOGA classes has given me intence peace

and stress free life.



Being a homeopath I strongly believe in effective safe and

time tested treatment. Antara's yoga class has physical

mental emotional and spiritual healing. Its a self care

and has a HOLISTIC approach and gives u good health.



Three months now I have joined Antara's yoga classes I feel

remarkably healthier now I rarely suffer from migraine headaches

and I manage stress better.Thank you Anita


College student,Mumbai

Yoga has certainly helped me a lot, I have always had a

flat-foot problem

which further aggravated and led to joint ache specially knee

s and lower back but as soon as I joined Anita's yoga classes it

certainly reduced a lot. I have stopped wearing my insoles and

I can walk for hours with special shoes given by my podiatrist.

It has certainly made me healthier and reduced my pain and

also helped me gain flexibility. I am glad I joined Antara.



I have been a practioner of traditional yoga from Dec 2009

which I startes to get rid of panic attacks. I joined Antara in

Oct 2010 and though I have spent only 3 months in the class

I can confidently recommend Anitas class to anyone who

would like to learn Yoga. A fanastic mix of traditional, hatha,

kaballah and power yoga balanced out with meditation and

spiritual awakenings makes for a complete success. I leave

my class feeling energetic and ready to face my day always

looking forward to my next session. Anita keeps in mind each

persons individual needs and thanks to her I am not only free

from my panic attacks I also have a positive approach to life.


Deputy Academy Education Manager

L'oreal International

I am a Hairdresser by profession, so I have pain in

my shoulders and back bone. So I joined Antara and

found relief. Now very recently at L’Oreal we had a

conference, technicians across the country were

attending the same. So we asked Anita to customize

2 Day workshop for 40 of us. All my other colleagues’

appreciated the class a lot. And were inspired to include

Yoga into their daily regime.


CIDTT Trained Teacher

"I am writing about Antara yoga after having been a regular in

the gym with aerobics and weight training. The positives of yoga

cannot just be written about- it has to be experienced. It took me

a while to just get convinced that yoga has benefits too. As I was

growing older, I was looking for a more wholesome kind of exercise

(read integration of mind,body and soul along with strenuous workouts).

This I found in ample in Antara yoga. I have not only a toned body

but also a calm and positive mind, thanks to pilates, boot camps

, power yoga, breathing exercises, meditation; just to mention a few.

The internal benefits are actaully manifold which one reads about

all the time. Thankyou Antara, for making yoga a part of my everyday life."



I started yoga with Antara in January 2009 i am still addicted to it.

This is the only exercise regime I have followed so religiously in my life

.Thats because the sessions have helped me become more flexible

strong increased stamina and helped me relax - leaves me with a

general feeling of well-being.Its a good combination of physical

(workouts and flexibility) and mental exercise.Anita is a fantastic

teacher ! she is fantastic with her session professional,pleasant

and has a very good relation with all the students.


Kids yoga instructor, Mumbai.

I have enjoyed every bit of Yoga with you Anita it has benefited

me in many ways I am calmer now my skin has improved a lot

I have even lost weight I not only learn about asanas and

pranayama but also enjoy the small talks in your class .

Its a COMPLETE WHOLE CLASS and immensely enjoyed by me..

.thank you.


MBA Student, Mumbai.

I believe in proper diet and regular workout sessions

and thanks to Antara I now swear by yoga its the best

form of exercise that I can do to relax my mind, body and soul.

She is very approachable and helpful.I have developed

a liking towards yoga and don't like missing her classes

.Its a fun and interactive class.Her sessions are never

repetitive.I am happy I have a mentor like her.



House wife, Mumbai

Antaras yoga has improved my health head to toe.

I feel energized happier and peaceful after the sessions.


Business Women,Mumbai

ANTARA yoga has changed my life completely.

There was atime I don't beleive in yoga at all now

its an addiction it has mentally stabilised my mind

I now know how imp is to relax and its has helped

be much positive person .It has helped me loose

weight in inches and look much better. I feel better

in every aspect of my life. God bless anita.

JOSHNA, Mumbai

When I joined yoga I suffered from hypo thyroid and

severe back pain within a mth my back became stronger

and my thyroid started to function normally .




Rohra Post Natal,Mumbai

I gained lots of weight after my delivery I joined

antara's yoga in 6 mths time I was back to shape

with lots of energy and stamina all toned up .OVER


Thanks Anita.


Science Student ,Mumbai

The beauty of antara yoga class is me and my friend

come here for only weight loss stretches and toning

but we often leave with lot more on physical, mental

and spiritual gratification.


Marketing Communication Consultant,Mumbai

I call it divine yoga for the body mind and soul .............!

Its a perfect antidote for modern stressful life

We Practice

* Exercise & Stretching (Asana)
* Breathing Exercises (Pranayam)
* Eliminating energy blockages (Suksham Vyayam)
* Purification of the body. (Shatkarmas)
* Increasing strength and flexibility, boosting circulation (Power Yoga)
* Relaxation techniques (Yoga Nidra)
* Diet and Lifestyle( Healthy food habits)
* Self-Awareness and Introspection leading to Positive thinking.

antara sampoorna yoga
Corporate Yoga
Yoga For Kids
Private Yoga
Teachers Training
3mths certified ttc

At Antara we teach a combination of Traditional yoga and Power yoga with hot yoga series and Boot Camp with Pilates and Patner yoga. * 100% Weight loss and solution to other medical problems.*

We Even Teach

* Posture improvement for prevention of aches and pains.
* Strength building for greater resistance to stress.
* Techniques designed to alleviate tension from the workplace.

* Safe exercises that bring more energy and balance to the body.
* Breathing techniques to energize or calm the body/mind.

Benefits of Antara's Sampoorna Yoga

While no two individuals will experience yoga and its effects in the same way, many who enjoy a regular practice notice a considerable shift in regard to both physical health and emotional well-being. The benefits of yoga include -

  • Increased flexibility and range of motion

  • Enhanced strength and joint stability

  • Decreased back pain

  • Relief of shoulder and neck tension, lessening headaches

  • Increased mental clarity and awareness

  • Enhanced memory and concentration

  • Improved sleep patterns

  • Improved digestion and regularity

  • Improved cholesterol Lower your “bad” cholesterol level,Raise your “good” cholesterol level.

  • Control or improve blood sugar levels

  • Improve blood pressure

  • Enhanced respiratory function

  • Breath more fully

  • Handle stress better

  • Lower body fat

  • Have better muscle tone

  • Be more flexible

  • Get fit more safely than with traditional exercise, like running

  • Digest food more easily and efficiently

  • Sleep longer and more deeply

  • Be more focused and disciplined with your tasks

  • Do physical activity in a supportive, respectful environment

  • Feel better about yourself

  • Have a better body image and self-concept

  • Live more mindfully, with intention

  • Practice kindness regularly

  • Enjoy a more balanced life

  • Easily let go of unnecessary “stuff”

  • Be happier

  • Feel great overall

  • Yoga is open to individuals of any age and ability. Regardless of what brings you to the practice, our aim is to ensure that you leave each class feeling healthier than when you arrived. Carry this energy with you throughout the day, and there’s no telling where it could take you.










    Monday, April 5, 2010



    • Mudra science is an independent Yoga that brings quick and effective changes.

    • Mudras are easy to practice and can be practiced by sitting, standing, or lying on a bed – whenever and wherever you have time; but these are most effective when we perform in Vajrasana, Padmasana, or Sukhasana, and on an empty stomach.

    • While performing Mudras, try to keep the rest of the fingers straight. It is always a better option to do these Mudras with both hands, palms facing the sky – although it is not a rule.

    • The left hand Mudras are beneficial for the right side of the body and vice versa.

    • Mudras can be practiced for a minimum of 30 seconds and up to 45 minutes daily. The practice can be spread out over three times a day for convenience or depending on your capacity.

    • Mudras can be practiced both by the healthy and the non-healthy. In the former case, they are preventive measures, which preserve your health.

    • Continuous practice of the Mudra will create minute changes in your body. There is perhaps nothing better in the world than the practice of Mudras for success and well-being.

    • So try it, it really helps.

    Following are a few very powerful Mudras for the wonderful health benefits…


    1. Mudra of Knowledge (Gyan Mudra)

    Sit in any comfortable meditation posture. Touch the tip of the thumb, to the tip of the index finger, with the other three fingers stretched out. Place the hands on the knees. Keep the spine straight and the eyes closed. As it is a Mudra of knowledge, it enhances the knowledge. The tip of the thumb has centers of pituitary and endocrine glands. When we press these centers, by the index finger, the two glands work actively.


    Increases memory power and sharpens the brain, enhances concentration, and prevents insomnia. If we practice it regularly, it will cure all psychological disorders, such as mental, hysteria, anger, and depression. For insomnia problems, after this Mudra, perform Pran Mudra.

    2. Mudra of Life (Prana Mudra)

    Bend the ring finger and the little finger, and touch the tip of the thumb, with their tips keeping the remaining two fingers stretched. As it is the Mudra of life, it improves the vitality of the body, as Prana Mudra activates the Root Chakra. In Root Chakra, the elemental force of human entity resides. The fingers positioned in the Mudra, provokes the nourishing energy in the pelvic floor. If we practice it regularly, we will become active and strong.


    It improves immunity, improves the vitality of the body, improves eyesight, helps in the proper functioning of the lungs, energizes the heart, and removes vitamin deficiency and fatigue.

    3. Mudra of Earth ( Prithvi Mudra)

    Touch the tip of the thumb and the tip of the ring finger together, keeping the other three fingers straight. Since this Mudra is an association of the earth element with the powerful Sun, it brings solidity to the body.


    Regular practice of this Mudra assists in weight gain, if the body is underweight, helps restore the balance and equilibrium of the body, wards off weakness, fatigue, dullness, and increases Prana in the body. The position of the fingers intensifies the sense of smell and is also effective for nail, skin, hair, and bones. It brightens the aura, activates the thinking power, and helps to broaden the orthodox / conservative thinking pattern; it compensates for lack of Rajasic Guna (passion).

    4. Mudra of Water (Varun Mudra)

    Join the little fingertip with the tip of the thumb, keeping the rest of the fingers stretched out. As the name suggests, this Mudra is associated with the water element (Varun is a name for the water God), so it balances the water element in the body. It retains clarity in the blood and prevents all diseases which come, due to lack of water.


    Do not press the tip of the little finger near the nail, as it causes dehydration, rather than hydrating the system. Those having respiratory problems, should not do this Mudra.


    Excellent for skin disorders, such as wrinkles, skin infections, and dryness, it purifies the blood and heals many blood disorders; brings luster and glow to the body; especially, the face; compensates for the shortage of water in the body, and cures constipation. Since it moisturizes the body, it is also a thirst-quenching Mudra, which activates the salivary glands to secrete saliva, relieves dehydration, and stomach infection, relieves kidney malfunctioning and promotes urination, activates the circulation of fluids in the body, prevents the pains of gastroenteritis, and muscle shrinkage.

    5. Mudra of Air (Vayu Mudra)

    Keep the index finger on the base of the thumb, and press the back of the second phalange with the thumb, by keeping the other three fingers straight. It prevents all the diseases that occur, due to the imbalance of the air. The practice of this Mudra, for 45 minutes, reduces the severity of the disease in 12 to 24 hours. For better results, practice it for two months.


    This Mudra helps with rheumatic pains, arthritis, gout, paralysis, Parkinson’s disease, chest pain, back pain, neck pain, any pain associated with excess wind in the body. It releases aches and pains and acts as first aid.

    6. Mudra of Emptiness (Shunya Mudra)

    Bend the middle finger and place it at the ball of the thumb – then press it with the thumb. The rest of the fingers are left extended. For optimum results, this Mudra is performed for 45 minutes at a stretch. It reduces the dullness in our body. Shunya Mudra is a connotation of Sky, which is colligated with the highest forces.


    Do not do this Mudra while having food or walking.


    It relieves an earache within 4 or 5 minutes, useful for the deaf and mentally challenged, reduces the dullness in our body, beneficial for heart patients, strengthens the gums, improves the voice of those who are dumb since birth, and is good with thyroid problems. It brings relaxation to sudden senselessness of body, due to sudden shock.

    7. Mudra of Sun (Surya / Agni Mudra)

    Bend the ring finger and press it with the thumb. It sharpens the center in the thyroid gland. Practice it daily, twice, for 5 to 15 minutes.


    Weak persons should not apply this Mudra, since it produces heat in the body; one should not do this in very hot weather.


    It balances the body, reduces cholesterol in the body, helps in reducing weight, reduces anxiety, and corrects indigestion problems. Good for diabetes and liver problems.

    8. Mudra of Digestion (Apan Mudra)

    The tips of middle finger and ring finger touch the tip of the thumb, while the other two fingers are stretched out. Apan Mudra is called energy Mudra. This Mudra stimulates the wood element, which is associated with the energy of the liver and gallbladder. It gives patience, serenity, confidence, inner balance, and harmony. It plays an important role in our health, as it regulates the excretory system.


    Purifies the whole body, removes toxemia from the body, cures vomiting, and regularizes the urine flow and perspiration. It regulates diabetes, cures constipation, and piles. For healthy teeth, use this Mudra, along with Akash Mudra. For eyes, ears, and mouth related problems -use this Mudra with Pran Mudra. Cures menstruation related problems, burning sensation of the hand, heart, leg, and urine.

    9. Mudra of Osteoporosis (Aakash Mudra)

    Join the tip of the middle finger with the tip of the thumb, keeping the rest of the three fingers straight. This Mudra is a combination of the ether element, with the sun, and pertains to any ailment involving sound.


    This Mudra is excellent for increasing the sensitivity to hear sounds, activates the calcium and phosphorus absorption from the diet, and also their formation, which makes it a very good Mudra for those having weakness of bones, such as osteoporosis. Due to its inherent quality to release tension, it keeps the mind calm and serene and can be used during meditation, successful in releasing lockjaw experienced through yawning, mental tension, or over-exertion. Regular practice calms and clarifies the thought process.

    10. Mudra of Heat (Ling Mudra)

    Interlock the fingers of both hands and keep the thumb of the left hand vertically straight; encircle it with the thumb and the index finger of the right hand. Linga Mudra is the booster of the body’s immune system and helps to relieve other problems related to human anatomy.


    Practice it any time you want; but don’t practice it a lot, as it produces heat in the body. It can cause sweating, even in winter, if you practice it longer. In addition to practice of this Mudra, follow a balanced and healthy diet. Drink lots of water, juices, and eat more fruit.


    It stops the production of phlegm and gives power to the lungs, cures severe cold and bronchial infection, invigorates the body, and is good in low BP. If Ling Mudra is practiced daily, along with proper performance of Kapalbhati Pranayam, then various complicated diseases of the chest can be healed. Regular practicing of this Mudra is effective for those who are overweight.

    11. Mudra of Heart (Apan Vayu Mudra)

    The tips of the middle finger and the ring finger touch the tip of the thumb, while the index finger touches the base of thumb and the little finger is stretched out. Apan Vayu Mudra is a combination of two Mudras – Apan Mudra and Vayu Mudra. This Mudra benefits the heart. It works like an injection for the reduction of a heart attack. It is as powerful as a sorbitate tablet. Within the first two seconds, this Mudra proves to be an instant reliever. This Mudra is also called, Hridaymudra or Mrit Sanjeevani Mudra. Practice it as many times as you can. Heart patients and BP patients can practice it for 15 minutes daily, twice, for better results.


    It strengthens the heart and regularizes palpitation, regulates the excretory system, cures gastric trouble, is helpful to cure acidity and headache – also regulates bowel movements; it is effective on a toothache, balances body temperature, and disposes toxic things from the body.


    • While taking a walk, apply Apan Vayu Mudra. This will not only help your heart, it will prepare you for the day by charging up your circulation and your metabolism.

    • Do Yoga and Dhyan for at least 30 minutes, three or more times per week. It helps strengthen the heart.

    • Nadi Sodhana Paranayam is the best exercise for heart patients and can be done virtually anywhere, anyplace. For this, inhale through the left nostril, exhale through the right, then again inhale through the right, and exhale through the left.

    • Increase fiber and reduce fat intake in your diet, as this helps lower blood cholesterol. Fiber is found only in plants – fruits, vegetables, and grains.

    • In case you are a heart patient and want to climb stairs, then 5-7 minutes before that, do Apan Vayu Mudra. It’ll give you relaxation.

    • Learn to stay calm, so that you don’t lose your temper and increase your blood pressure. Deep breathing is a good way to control anger and to relax.

    • Make yourself happy and feel free, keep smiling always. Even five minutes of laughter keeps our stress at the lowest possible level.

    Adolescence Management

    1. Adolescence Management

    Adolescence Yogic Management

    The origin of the word, “adolescence” is from the Latin verb, “adolescere,” which means, “to grow up.” Adolescence is a transitional stage of physical and mental human development that occurs between childhood and adulthood. This transition involves biological (i.e. pubertal), social, and psychological changes. The teenage years are from ages 13 to 19. In fact, early adolescence is the most difficult phase of life, as children cannot express their problems correctly because their power of expression and their knowledge of their own psychology are not mature enough. Due to physical changes, hormonal changes, and constantly changing moods, teenaged children have many unexplained and unexpressed problems.

    Common adolescent problems are:

    Loneliness, feeling misunderstood, difficulty communicating new experiences, unable to talk to parents or trusted adults about their experiences, feeling isolated.

    Emotional problems are:

    Anger, hatred, confusion, low self esteem, low confidence, a feeling of inferiority and uselessness, feeling lost, frightened, depression, jealousy, and envy.

    Other problems are:

    Abusing the body with lack of proper nutrition, wrong eating habits, lack of sufficient water, alcohol, smoking, and drugs


    Yoga is the perfect balance for the changes of adolescence. Regular practice of Yoga can maintain the health of the pineal gland and add extra years to its life. It increases the flow of endorphins – the body’s natural antidepressant. Yoga should be properly introduced to children by educators in every school, just as we teach other subjects. Then young people everywhere would be well adjusted, healthy, and happy – both physically and mentally. They would be more aware of their own potential and more capable of its realization. The destiny of the whole world depends on the little children. Regular practice of Surya Namaskara (a dynamic Yoga exercise), Nadi Shodhana Pranayama (for health and balance of the pineal gland), Mantra (to challenge the child’s distracted mind), and Shambhavi Mudra with visualization (to maintain the pineal gland) are very beneficial. These practices not only help the child to maintain psycho-emotional balance, but also develop his mental growth, as well.


    Surya Namaskara influences the pineal gland and hypothalamus, helping to prevent pineal degeneration and calcification. This balances the transition period between childhood and adolescence in growing children. When one performs Surya Namaskara, synchronizing the physical movements with the breath, all the muscles, joints, and major internal organs are stimulated and balanced.


    Nadi Shodhana Pranayama induces tranquility, clarity of thought, and concentration. It keeps the pineal gland healthy for as long as possible. As long as your pineal gland is healthy, your sexual glands will remain under control. The flow of Prana, in Ida, and Pingala Nadis, is equalized. Blood is purified of toxins.


    Relaxing the brain, through Mantra, is one of the methods of increasing perception. The superficial aspects of thoughts, emotions, or desires, which are not needed within the mind, and which need to be expressed, will be swept away by the Mantra. A proper Asana, or posture, should be selected and maintained, for the duration of the practice, so that there is no movement to distract the concentration.

    Have a blessed and beautiful day!


    Yoga Instills Confidence

    There is nothing more attractive than a woman with self confidence. Her stature as she enters the room commands attention. Her self-assured smile brightens the room. This confidence is a natural by-product of the Yoga asanas. Tadasana is a perfect example of a posture for learning to stand strong, to feel grounded and to improve posture. In this pose, the body is steady, the weight is evenly distributed and the arms are at the sides. The spine is straightened and the back of the neck is straight. By practicing this pose, one begins to unconsciously stand with a confident posture.

    Doing the asanas regularly invokes an inner sense of pride and accomplishment. For example, when one begins Yoga, perhaps they can’t touch their forehead to the floor during Salaam Posture. With consistent practice, the student begins to notice that they can stretch a bit closer to the floor each day, week, or month. Until one day, their forehead makes contact. This gesture promotes a strong sense of a personal achievement. Personal achievement builds confidence. Self confidence, infused with Yogic understanding of ego, is magnetic and attractive.

    Yoga Promotes Positive Body Image

    One aspect of yoga is that almost anyone can do it. Young, old, fit or out of shape—there are plenty of classes that offer modified poses. Yoga can be intimidating for those who have seen pictures of Yogis doing difficult poses. These photos alone are enough to prevent many from even attempting Yoga. Also, women who are out of shape or overweight have no desire to even step into a Yoga studio. They think they can’t start until they lose weight, not realizing that Yoga is a key way to get the body in shape and to slow the appetite. In fact, people with food issues often find that after a few sessions of yoga, their craving for fatty and other unhealthy food is replaced by the desire to eat fruits and vegetables.

    Yoga helps attain ideal body weight and gives way to a proportionate body. Through postures, the body is encouraged to change naturally. Yoga helps remove flab in the right manner to the right extent. Yoga also removes excess fat that surrounds body organs. The abdomen tones with postures such as Urdhva Prasarita Padasana, Ubhaya Padangusthasana and Halasana. The legs are firmed and strengthened with asanas such as Padahastasana and Vrkasana. Each posture trims, tones and massages different areas of the body.

    Yoga has a normalizing effect on all systems of the body. Digestion improves from internal massage produced by postures such as Pavanmuktasana and Salaam. The nervous system is toned with postures such as Cat and Salaam. As one continues with regular Yoga practice, the entire body begins to firm, tone and run smoothly.

    People who take up Yogic breathing may be surprised to notice excessive fat melting away from the waistline, hips, and other places where it is prone to gather. Pranayama improves metabolic efficiency. The postures break up any fatty deposits and streamline the body.

    Yoga Reduces Stress and Calms Emotions

    In Western society, everyday life can be challenging. People are pulled in many directions—multitasking, thinking about errands during conversations—distracted and not paying much attention to any one thing. Consequently, women begin to feel fragmented, unfocused and stressed. Hormones fluctuate, often out of balance, causing overreactions and emotional upsets. Women can prevent or overturn out of control emotions and stress overload with breathing exercises taught in Yoga.

    Moving through a series of asanas and/or meditation can bring calmness and serenity. Body, mind and breath in rhythmic alignment can dissolve intense stress and calm unrestrained emotions. Less stress leads to better sleeping patterns. Better sleeping patterns leads to waking up filled with energy. Waking up to greet the sun with Surya Namaskars is a fresh and invigorating way to begin the day.

    Regular Yoga practice brings a deep connection to self. One begins to find new perspectives when regularly sitting in meditation. Self knowledge becomes self love. Self love brings contentment. This contentment becomes evident on the face as a natural and radiant beauty that is unparalleled.

    All Yogic practice counters stress. So, for example, Savasana is specifically intended for relaxation. Usually included at the end of asana practice, this deep relaxation asana should be done every day.

    In the United States, stress is considered to be a major killer—being related to many diseases including heart problems, cancer and immunity issues. Yoga can diffuse stress through asanas and pranayama. Even in a moment of high stress, taking a moment to do some deep breathing can redirect the stressful energy. The more relaxed one is the less stress can demand on the body.

    Yoga and Anti-Aging

    Yoga meditation promotes emotional-physical poise and a quiet mind. Thus, it protects against the pressures of daily living. Our ever increasing daily stress destroys health and happiness. The regular yoga practitioner remains young and active longer than those who don’t practice Yoga. There are many asanas that uses anti-gravity postures to reverse the effect of gravity and use it to our advantage.

    For example, padhastasana, not only increases suppleness, tones the nervous system, stretches the spine, massages the abdominal muscles and keeps the legs firm and toned; it also add an additional supply of blood to the facial tissues and scalp, nourishing them both. The results include firmer facial muscles. This leads to reduction of wrinkles and gives a natural face-lift. Savangasana enables the venous blood to flow to the heart without battling gravity. Blood flows to the brain, the scalp and the facial tissues. It also is considered to be a rejuvenator.

    Uttanasana brings fresh blood to the brain; oxygenating and rejuvenating the mind. It also revitalizes the facial tissue, is excellent for anti-aging and brings harmony and balance to the entire system. By having one’s head lowered and torso tilted, any stress on the musculature and organs of the torso is reduced. This brings balance and efficient functioning of all the bodily systems, creating inner radiance.


    The Postures

    bikram yoga postures natarajasana

    Each Bikram Yoga class goes through hatha yoga poses in the following order...

    1. standing poses

    2. back bends

    3. forward bends

    4. ending in twists

    Each hatha yoga pose prepares you for the next.

    bikram yoga postures virabhadrasana warrior hero

    Bikram Philosophy

    The primary philosophy underlying the development and growth of Bikram Yoga is to...

    • make it available to everyone, world-side

    • create a foundational and structured approach towards balancing the modern body-mind

    • to prevent disease

    Benefits of Bikram Hot Yoga

    • reverse the effects of aging

    • regulates metabolism and aids in weight loss

    • reduce the effects of stress

    • helps in eliminating chronic disease

    • balances all glands and organs

    • clears the Chakras and Nadis

    • heals and maintains the physical body

    • builds strength and flexibility

      develops happiness, faith, patience and disciple

    • and much much more


    Pregnancy – a new dimension in a woman’s life, a state of poise and grace, is one of her greatest experiences in life. Maternity is not only to bring a child in the world – instinctively, ignorantly, or machine-like – it is a process of conscious creation. So, the saying “As you sow, so shall you reap,” is very true in this regard. A woman, who has looked after her health properly, will reap the reward by having a healthy pregnancy and producing a healthy child. The pregnancy is a totally new experience; a unique journey in a woman’s life. How nice it would be, then, to begin this journey with Yoga, where there is union of cosmic and individual souls. Yoga is a system that is concerned with the evolution of body, mind, and spirit; it is the discipline that is concerned with integrated development of all aspects of an individual.


    • Pre-natal Yoga can be of great help to the expectant mothers during the pregnancy, at childbirth time, and in post-delivery stages. It helps to such an extent that, not only we can minimize surgical interferences and much of the painful miserable experiences of expectant mothers, but also converts the stage into a very special, pleasant, and memorable one.

    • The simple Yoga poses help to make the body more flexible, improve body posture, and ease many pregnancy problems.

    • The practice of Yoga promotes optimum health of body and mind, unifying a mother’s physical, emotional, and spiritual growth with that of her child and helps her to connect to the baby growing within her.

    • Yoga relieves the common physiological problems – swelling of feet (Edema), backache, and cramp in the legs.

    • It also relieves psychological problems – worry, irritability, sensitivity, anxiety, and disturbed sleep during pregnancy.

    • Yoga enhances overall well-being and growth of the baby. It creates a very positive environment, in which the baby can grow, in all the dimensions, and achieve its full potential. The fruits of this total growth can be seen when the baby grows into a strong, healthy, and balanced personality.

    • It is rightly said that happy Mommies make happy Babies.


    Yoga has 6 vital tools for pregnancy. When followed together, they work wonders on mother’s health and her capability to have a smooth pregnancy. They are: Yogasanas, Pranayama, Bandhas, Meditation, Deep Relaxation, and Diet.


    Start the session with Aumkar and Brahmari Pranayama. For that – sit in any comfortable posture, with the spine and head erect. You can keep your hands on the knees; in Gyan Mudra Posture (join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended and loose). Close your eyes gently, and relax all the muscles. Do each Pranayama 21 times.


    Oumkar and Brahmari Pranayamas done regularly, for only a few minutes daily, throughout pregnancy, keep the endocrinal system regulated to maintain the pregnancy successfully.



    • Stand straight, with your feet apart, and hold your hands above your head, with your fingers locked together, palms out.

    • Inhale; bend backwards.

    • Exhale; straighten up, keeping your fingers interlocked, and placing your palms upward on your head.

    • Perform this Asana 5 times.


    • Same standing position.

    • Place your hands on your hips

    • Inhale and bend to your right.

    • Exhale; straighten up.

    • Now, inhale and bend to the left.

    • Perform this Asana 5 times.


    PART I

    • Lock your fingers together, palms up & inhale.

    • Exhale & bend forward as much as you can without straining yourself too much.

    • Inhale; straighten up.

    • Perform this Asana 5 times.


    • Stand straight, and hold your hands together, by locking your fingers behind your back.

    • Inhale; bend backwards.

    • Exhale; straighten up.

    • Perform this Asana 5 times.


    The combination of these four Asanas – improves blood circulation, reduces back pain, strengthens back muscles, and helps strengthen thighs.


    PART I

    • Lie down on your back, with your legs resting from the knee, downwards, on a chair.

    • Fold your hands together on the stomach, and keep your eyes closed while you are breathing.

    • Rest comfortably in this position for 2 minutes.


    • Lower your legs from the chair and turn sideways.

    • Lie down on your left side, with your legs bent from the hips and the knees.

    • Rest in this position for 2 minutes.


    Relieves muscular fatigue, improves venous circulation, and refreshes the body and mind.


    Now, from Shavasana, sit up – either in crossed legs or in Vajrasana. Hands are in Gyan mudra position. Perform Vajrasana for 2 minutes. Now, move on to Marjariasana.


    • Stand on your knees and on the hands.

    • Bending your back downwards, inhale, and raise your neck; try to stretch your neck backwards, as much as you can.

    • Bending your back upwards, exhale, and bend your neck downwards – between your hands.

    • Perform this Asana 10 times.


    Strengthens the breast muscles, reduces back pain, helps strengthens thighs.


    • From Marjariasana, sit back in Vajrasana, with the knees a little wider than your hips. This will create more room around the belly. It also allows deeper breathing.

    • Exhale, and place your forehead on the floor, with your arms out in front, or at your sides – whichever you feel is more comfortable, breathing normally.

    • If you have difficulty sitting on your heels in this pose, place a thickly folded blanket / cushion between your back thighs and calves.

    • Perform this Asana for 2 minutes


    This exercise helps open up your chest and pelvis, and increases blood circulation. It rejuvenates the brain cells and relieves fatigue.


    PART I

    • Sit on the floor, with your soles together, and knees wide apart.

    • The feet should be as close to the trunk of the body as possible.

    • Hold your feet together, with your hands. Inhale, and move your knees up; exhale, and move your knees down. This motion is like the flapping of the butterfly wings. Perform this Asana 20-30 times.


    • Support your knees with your hands, inhale, and raise them; try to bring them together.

    • Exhale, bring your knees down. Place your palms on the knees – keeping your feet together.

    • Press down (lightly) on your knees, and try to bend your legs downward, as much as you can.

    • Perform this Asana 10-20 times.


    • Spread your legs apart, inhale, and place the palms on the floor in front of you – between your legs.

    • Exhale; walk your hands forwards, bending forward as much as you can.

    • Inhale; walk your hands backwards, until you straighten up.

    • Do it thrice (3 times).


    • Place your hands, palms down on your right thigh; inhale.

    • Exhale; and walk your hand down on the leg bending forward.

    • Touch the toes on your right foot, and hold them with both of your hands, for some time.

    • Inhale; walk your hands back and straighten up.

    • Repeat the step with the other leg.

    • Do twice more, with both the legs.

    • Come back to the half lotus position.


    • Lie down on your back, on the mat, with legs bent, and place your feet on the floor.

    • Hold your knees with your hands.

    • Inhale, and raise your legs – bending them from the hips.

    • Exhale; push down on your knees and spread your legs apart.

    • Try to touch the soles of your feet.

    • Put your legs down and place your feet on the floor.

    • Perform this Asana 10 times.


    The combinations, of the above five parts, are a good way of exercising the pelvis, pelvic region, and hip joints – and keeping the uro-genital system in good health. It eases childbirth and alleviates labor pains


    • Lie on your back, on the mat, with your palms on the sides – with legs bent, and place your feet on the floor.

    • Bring the heels closer to the buttocks.

    • Keep the distance, between the legs, equal to the distance between the shoulders.

    • Now, inhale; raise the hips and waist, upwards, as much as possible, and remain steady. Breathe normally.

    • Hold the position for 3 to 5 breaths.

    • Perform this Asana 3-5 times.


    This Asana helps in toning your hips, lower back, and your abdominal muscles. It helps alleviate pains in the abdomen, caused by the weight of the fetus.


    • Lie down on your back, with your arms spread straight out – palms facing upwards.

    • Raise your legs, and place your feet flat on the floor.

    • Inhale; bend your legs to the right, and place them on the ground.

    • Twist your back on the other side.

    • Keep your shoulder flat on the floor.

    • Exhale and come to the centre.

    • Repeat this step on the other side with an inhalation.

    • Do it 4-5 times on each side.

    • Legs straight – and relax.


    Strengthens the waist and hips, helps reduces belly fat, reduces back and cervical pain, helpful in kidney problem.


    Good breathing, and control of Prana (energy), is vital – because just like the nutrients that you provide to your baby from your food, you are also responsible for providing him/her with high quality oxygen, and Prana, from the air you breathe.


    • Lie on your back, on the mat, with your palms facing upwards. Bend both the knees. Keep the knees and feet apart.

    • Take your mind to the solar plexus (navel).

    • Watch the breath; breathe in as slow as possible, and breathe out as slow as possible.

    • While breathing in, your stomach is rising; while breathing out, your stomach is falling.

    • Remain a witness to the breath.

    • You must remain happy in this watchfulness.

    • While doing conscious breathing, you are filling the body with Prana (the cosmic energy contained in the air); and with each exhalation, while expelling impure air, you are assimilating the life-giving energy just inhaled – allowing it to penetrate every fiber of your being.

    • Think of the body as being healthy, and the mind as being strong, and that the child is developing normally. Say to yourself that everything will turn out fine…and that the baby will be sound in body and mind, with all the physical and moral qualities one would like him to possess.

    • You can practice Sivananda Pranayama, for a period of ten to fifteen minutes, in the morning, noon, and evening, as well as late night, whenever your stomach feels light – about three hours after meals.


    By this Pranayama, you will get mental soundness. It is a very useful panacea for blood pressure, mental tension, and irregularity of the stomach.


    PART I

    • Sit comfortably in a chair. Hands are upwards on the knees.

    • Place your hands just below your stomach, and breathe deeply.

    • Perform this Pranayama for 2-3 minutes.


    • Now, move your hands apart, and hold your stomach from top and bottom; continue breathing deeply.

    • Come back and relax.

    • Hands are upwards on the knees.

    • Perform this Pranayama for 2-3 minutes.


    Calms the mind, cleanses the system.


    • Sit comfortably in a chair.

    • Close your eyes, and raise the right hand; place the elbow of your right hand on the palm of your left hand.

    • Do alternate nostril breathing.

    • Close the right nostril, with the thumb, and breathe in through the left nostril – slowly and deeply.

    • Close the left nostril, with the ring and little fingers, and breathe out through the right nostril – gently and deeply.

    • This completes one round.

    • Repeat for 5 minutes.


    Calms the mind, cleanses the system, regulates vital life force.


    Moolabandha has powerful effects on a woman’s reproductive organs. By repeatedly contracting the anus muscles up, and on inner side, the elasticity of vaginal opening increases. Due to this, the child comes out easily, and the lady enjoys a painless delivery and a pleasant childbirth.


    Focus your awareness on the anus region. Exhale, and contract the anus muscles – in and up. Hold for a count of five. Inhale and relax. Repeat 10 times.


    It is better to take a simple, fresh, and vegetarian diet – as far as possible. It can be digested easily. It is nutritive and very beneficial for the health of the mother and the intrauterine fetus.


    Once the series of exercises are over, you can perform Yoga Nidra, or complete Yogic relaxation, and finish off by mental relaxation. During pregnancy, the way you are feeling and thinking will affect the child’s mental development. Whatever the circumstances, the future mother should try to lead a peaceful, well-balanced life, and avoid all negative feelings, such as anger, jealousy, hate, desire for vengeance, etc. The pregnant lady should remain in a pleasant mood, by observing wide open blue sky, wide spread ground covered with green grass, hear the sweet sounds of birds, observe peacocks with expanded feathers, widespread flow of water or a boundless ocean, the flow of clear water of a river, the groups of butterflies playing on the flowers, listen to the humming of black bees, enjoy the peaceful and pleasant wind coming through the fragrance of flowers and trees, showers of rain, the children playing in the water. All these give joy, peace, and comfort to the pregnant lady and to the child inside the uterus. If the food, which the mother takes in its assimilated form, goes into the production of the baby and form of the child in her womb – then to a great extent, the thoughts of the mother, during her pregnancy, give direction and impetus to the psychological make-up of the child. Hence, one of the better times to train the child is when he/she is in the womb.


    Before you start with any kind of exercise, it is important to seek permission from your gynecologist.