200 Hour Yoga Teacher Training Course - Yoga Alliance

1. Code of Conduct

ऋतेन सह साधनायाः लयः

(ṛutena saha sādhanāyāḥ layaḥ)
“The rhythm of Yoga practice flows in harmony with the Cosmic Order.”

• About the Course and Paramparā

The teachings are bestowed by Yogāchārya Ganesh Murthy, who has walked the path under the grace of multiple Gurus and traditions, integrating diverse Yogic lineages into a single stream of living wisdom.
He holds a Yoga Alliance 500 E-RYT credential, symbolizing not achievement, but the continuity of service to the ancient science of Yoga through modern expression.

At Yogatatva, knowledge is not transferred through information but through Samskāra — the subtle impressions formed through sound, discipline, and surrender.

To register with yoga alliance, you need to request and apply for an official school certificate which comes with a additional price for creation and, handling & processing charges. you will get a link to apply for the official certificate at the end of the course

• The Spirit of Guru–Śhiṣhya Paramparā

Yogatatva abides by the sacred lineage of Guru–Śhiṣya Paramparā, wherein transmission occurs through Śhravaṇa (listening), Manana (reflection), and Nididhyāsana (realization).
The Guru is the mirror of Truth, and the Śhiṣya is the flame that receives it.
Learning in this tradition requires Śhraddhā (faith), Vinaya (humility), and Samarpana (complete surrender).

Discipline (Āchāra) is not imposed; it is the fragrance of devotion (Bhakti). The purpose of this Code is to stop adding mala (impurity) to the soul and to awaken the inner light of discernment and purity.

• Shruta Sampradāya – The Path of Sound and Listening

All Yoga begins with Śhravaṇa — sacred listening.
Before Āsana, before Prāṇāyāma, before Dhyāna — there must be Śhruti, the capacity to listen deeply.
This is Shruta Sampradāya, the tradition of revelation through sound.

Sound (Śhabda) is the vehicle of knowledge (Jñāna).
Through Anāhata Nāda — the inner vibration — the aspirant awakens receptivity, humility, and the stillness required for true transformation.
Thus, every session, mantra, and discourse begins with Śhravaṇa — silent absorption and inward attention.

• Discipline and Eligibility (Āchāra & Adhikāra)

Yogatatva Sciences is a strict Āśhrama, not a casual yoga studio or workshop.
Enrollment is open only to sincere Sādhakas (spiritual aspirants) who are ready to embrace discipline, devotion, and surrender.

You may apply only if you are:

• Willing to live by the Āchāra Niyama, rooted in Namratā (humility), Kṛutajñatā (gratitude), and Bhakti (devotion).
  
  

• Ready to complete all Kāryas (assignments), attend every Sat-saṅga, and accept Śhikṣa (correction) with grace.
  
  

• Open to challenge personal conditioning and surrender to Śhraddhā–Pūrvaka Adhyayana (learning with faith).
  
  

• Cultivating the Ṣaḍguṇas (Six Divine Qualities):
  Dhyāna (focus), Dāma (restraint), Dhṛiti (endurance), Samarpana (surrender), Kṛutajñatā (gratitude), and Mumukṣutva (burning desire for liberation).
  
  

• Who May Apply (Yogyatā)

Eligible aspirants are those who:

• Are between 20 and 50 years of age.
  
  

• Are financially independent or supported to follow Yogic and nutritional disciplines.
  
  

• Seek inner transformation, not mere certification.
  
  

• Are willing to unlearn and receive teachings with purity and faith.
  
  

Are motivated by a sincere call for self-realization (Ātma–Bodha).

• Who May Not Apply (Ayogyatā)

The following are requested not to apply, in reverence for the integrity of the teaching space:

• Those who resist adaptation or question the authority of instruction.
  
  

• Those committed to other Gurus or Sampradāyas (including through family or spouse).
  
  

• Those who have withdrawn previously from Yogatatva.

• Those below 20 or above 50 years of age.
  
  

• Practices of self-restraint (Āchāra Niyama)

By entering this path, each Sādhaka vows to:

• Maintain discipline, purity, and punctuality (Śaucha, Tapas, and Ārjava).
  
  

• Refrain from argument, comparison, or display of egoic knowledge.
  
  

• Follow the Āhāra–Vihāra (dietary and lifestyle disciplines) as prescribed.
  
  

• Uphold Mauna (inner silence) and Satya (truthfulness) in speech.
  
  

• Honor teachers, co-seekers, and volunteers with Karunā (compassion) and Maitrī (kindness).
  
  

• Maintain confidentiality and sacredness of all teachings (Upadeśa Rahasya).
  
  

Protect the sanctity of the Yogic field through conduct that is pure, restrained, and luminous.

• Essence (Tatva)

This Code of Conduct is not a rulebook but a Saṅkalpa — a sacred vow to walk the path of Yoga in purity and light.
Through Vinaya (humility), Śhravaṇa (listening), and Sādhanā (practice), the aspirant prepares the vessel of the Self for the descent of Grace (Anugraha).

At Yogatattva Sciences, the ultimate aim is not learning — it is becoming.
May every seeker who walks this path awaken the inner Guru, and through that awakening, discover the eternal stillness of the Ātman.

• Alignment with ऋत (ruṛta) — The Cosmic Law of Harmony

At Yogatatva Yoga School, all practices — both Residential and Online — are designed in alignment with ऋत (ṛuta), the eternal principle of universal order, balance, and truth.
Yoga is not merely a set of postures or meditations; it is the art of attuning one’s inner rhythm to the cosmic dance of Agni (अग्नि) and Chandra (चन्द्र) — the Sun and the Moon, representing the active and receptive forces of nature.

When practice timings correspond to these natural cycles, the student’s prāṇa śhakti resonates with the flow of the universe, deepening the transformative power of sādhanā.

• Morning Practice —

Āsana Sādhanā and the Fire of Agni (अग्नि)

अग्नितत्त्वप्रभावे प्रातःकाले आसनसाधना।

(agnitattvaprabhāve prātaḥkāle āsanasādhanā)
“Morning asana practice is performed under the influence of the Fire principle.”

Time: Brahma Muhūrta to Sunrise

Focus: Āsana, Prāṇāyāma, Subtle Body Activation

Offered in: All Residential and Online Programs

? Spiritual Significance:

1. Activation of Agni (Inner Fire):
   Morning corresponds to the rising of the Sūrya tattva (सूर्यतत्त्व) — the solar vibration of Agni.
   When the practitioner engages in āsana sādhanā at dawn, this energy awakens the Jāṭharāgni (digestive fire) and Jñānāgni (inner fire of knowledge).
   It purifies the nāḍīs, sharpens the mind, and creates vitality (ojas) that sustains practice throughout the day.
   
   

2. Clarity, Strength, and Discipline:
   The early hours are dominated by Satva guṇa — purity, stillness, and awareness.
   Practicing asanas during this phase brings mental clarity and physical steadiness (sthira sukham āsanam — Patañjali Yoga Sūtra 2.46).
   This cultivates discipline, alertness, and willpower, the cornerstones of yogic life.
   
   

3. Awakening of Consciousness:
   The Sun symbolizes Prajñāna — pure consciousness. Morning asanas honor Sūrya Deva, invoking light and awareness in the practitioner.
   This sacred act becomes a Sūrya-Yajña — an offering of body and breath to the rising light of truth.
   
   

4. Energetic Alignment with Ṛuta (ऋत):
   At dawn, all of nature awakens — the winds move softly, birds chant the Vedas of life, and prāṇa vāyu flows abundantly.
   Practicing at this time aligns the human system with the cosmic rhythm of renewal, making sādhanā effortless and potent.
   
   

?️ Why Morning Āsana Sādhanā is Offered in All Yogatatva Programs (Residential & Online):

• The morning solar energy activates the Pingala nāḍī, which governs strength, digestion, and dynamism.
  
  

• The body is naturally empty, fresh, and most receptive for āsana and prāṇāyāma — both physically and energetically.
  
  

• For Residential Students, the sacred atmosphere of dawn within the āśrama supports brahma-muhūrta sādhanā, invoking deep focus and sanctity.
  
  

• For Online Students, morning practice at home establishes a spiritual anchor for the entire day — purifying energy fields even in domestic surroundings.
  
  

• Morning practice ensures continuity of energy and niyama (discipline), linking the student’s home or environment to the vibrational field of the Yogatatva lineage.
  
  

• Evening Practice

Dhyāna Sādhanā and the Serenity of Chandra (चन्द्र)

न्द्रतत्त्वसंयोगे सायंकाले ध्यानसाधना।

(chandratattvasaṃyoge sāyaṃkāle dhyānasādhanā)
“Evening meditation is performed in connection with the lunar principle.”

Time: Sunset to Nightfall

Focus: Prāṇāyāma, Japa, Dhyāna, and Self-Reflection

Offered in: All Residential and Online Programs

? Spiritual Significance:

1. Balancing Agni with Soma:
   After a day of action and outward expression, evening draws the current of Chandra tatva (चन्द्रतत्त्व) — the cooling, nourishing lunar force.
   Dhyāna sādhanā at this time balances the solar energy of the day with the lunar serenity of the night.
   The Idā nāḍī becomes active, calming the mind and facilitating introspection.
   
   अग्निचन्द्रयोः समत्वं योगस्य सारः।
   (agni-chandrayoḥ samatvaṃ yogasya sāraḥ)
   “The essence of Yoga lies in balancing the energies of Fire and Moon.”
   
   

2. Transition from Rajas to Sattva:
   Evening symbolizes the turning of Rajas (activity) into Sattva (clarity).
   Meditation at this time allows the practitioner to release daily impressions, emotions, and sensory overload, leading to inner quietude (pratyāhāra).
   
   

3. Absorption into Inner Stillness:
   As outer light fades, antar jyoti — the inner light — becomes visible.
   The mind, naturally receptive at dusk, deepens in dhyāna (meditation), preparing for nididhyāsana (contemplative absorption).
   
   

4. Scriptural Foundation:
   Kaivalya Upaniṣad (Verse 2) instructs:
   “आत्मा वा अरे द्रष्टव्यः श्रोतव्यो मन्तव्यो निदिध्यासितव्यः।”
   (ātmā vā are draṣṭavyaḥ śrotavyo mantavyo nididhyāsitavyaḥ)
   “The Self must be seen, heard, reflected upon, and meditated upon.”
   Evening dhyāna sādhanā fulfills this sacred injunction.
   
   

?️ Why Evening Meditation is Offered in All Yogatatva Programs (Residential & Online):

• The evening lunar energy encourages inwardness, rest, and spiritual reflection.
  
  

• For Residential Students, group meditation during twilight creates a collective sāttvic aura, harmonizing individual and group energy fields.
  
  

• For Online Students, the evening meditation reconnects them to the school’s spiritual field across distance — bringing saṅga (sacred connection) through shared silence.
  
  

• Evening practice ensures that the day ends in śānti (peace) rather than agitation, preparing mind and body for sattvic nidrā (restful yogic sleep).
  
  

• It rebalances the nervous system and aligns consciousness with the Candra tattva, aiding spiritual integration.
  
  

• Conduct and Discipline in Daily Rhythm

• Students shall maintain punctuality and silence (mauna मौन) during morning and evening sessions.
  
  

• Morning Practice: Enter the śhālā or virtual space with an empty stomach, quiet mind, and spirit of devotion (śhraddhā).
  
  

• Evening Meditation: Approach with surrender and humility (bhakti bhāva), letting go of the day’s attachments.
  
  

• Food & Lifestyle: Follow a sātvic āhāra — light, pure, and balanced, to sustain pranic harmony.
  
  

Maintain cleanliness (śaucha), discipline (niyama), and respectful conduct toward teachers and co-practitioners.

• Essence of Yogatatva Tradition — Living the Balance of Sun and Moon

At Yogatatva, we honor both Agni (अग्नि) and Chandra (चन्द्र) as sacred forces that sustain life and consciousness.
The Morning Āsana Sādhanā awakens the fire of transformation,
and the Evening Dhyāna Sādhanā absorbs the nectar of peace.

सूर्याग्निः परिवर्तते चन्द्रसौम्यत्वेन।
(sūryāgniḥ parivartate chandrasaumyatvena)
“The fire of the Sun transforms into the serenity of the Moon.”

This daily rhythm is the living embodiment of ऋत (ṛuta) —
the sacred balance of cosmic law (ṛuta), discipline (niyama), and harmony (samatva) —
uniting the practitioner with the eternal flow of Yoga.

• Dinacharya and Cautions for the Practice of Yoga

Dinacharya (Daily Discipline) plays a vital role in maintaining balance and purity in a yogic practitioner’s life.
Following certain guidelines before, during, and after yoga practice ensures that the body, mind, and energy are harmonized, preventing strain and promoting spiritual growth.

? 1. Preparing the Sacred Space (Yoga Shala or Practice Area)

• Choose a clean, quiet, and well-ventilated space for practice.
  Fresh air ensures the free flow of prana (life force).
  
  

• The practice area should be free from clutter, with minimal distractions.
  
  

• Use a clean mat made of natural material (cotton, jute, or cork).
  A soiled or synthetic mat can block the flow of subtle energy.
  
  

• Light a diya (lamp) ,Sambrani (natural )or incense if desired, to purify the atmosphere.
  A calm and sacred environment helps the mind turn inward.
  
  

A clean space invites a clean mind; a clean mind invites divine awareness.

? 2. Cleanliness (Shaucha) and Bathing

• External cleanliness (Bāhya Shaucha):
  Take a cold or lukewarm shower before practice.
  This stimulates the nervous system and awakens alertness.
  
  

• A bath after practice helps to relax and activate the parasympathetic nervous system, aiding recovery and calmness.
  
  

• Keep nails, hair, and body clean; wear light, loose cotton clothes.
  
  

Purity of the body brings purity of the mind. – Hatha Yoga Pradipika

?‍♀️ 3. Bowel and Bladder Cleansing

• Always empty the bowels and bladder before starting practice.
  Yogic exercises generate heat and pressure in the abdomen; cleansing prevents discomfort and aids pranic flow.
  
  

• Morning is the ideal time for this, after waking up and before asana or pranayama.
  
  

? 4. Proper Timing for Yoga Practice

• The best time for practice is Brahma Muhurta (around 4:00–6:00 a.m.) or during sunset (Sandhya Kāla).
  These times are naturally calm and filled with sattvic (pure) energy.
  
  

• Avoid practicing immediately after meals.
  Wait at least 3 hours after a heavy meal or 1–1.5 hours after light food.
  
  

• Never practice yoga under the hot midday sun or in a polluted, closed room.
  Overheating disturbs the balance of doshas and drains pranic energy.
  
  

? 5. Food and Diet Awareness

• Food should be light, fresh, and sattvic (pure) — such as fruits, vegetables, nuts, and grains.
  
  

• Avoid oily, spicy, stale, or heavy food before practice.
  
  

• Eat with awareness and gratitude, preferably in a quiet and clean space.
  
  

• After asana practice, rest for a few minutes before eating.
  Wait at least 30–45 minutes after practice before consuming food.
  
  

?️ 6. During Practice

• Do not strain the body or mind. Yoga is a balance between effort and relaxation (sthira-sukham asanam).
  
  

• Avoid undue tension on facial muscles, eyes, and ears.
  Keep the face relaxed, jaw soft, and breath natural.
  
  

• Breath should flow rhythmically and silently — never forced or held unless guided by a teacher.
  
  

• Never compete with others. Each body has its unique flexibility and rhythm.
  Progress gradually with awareness and humility.
  
  

• Stop practice if there is pain, dizziness, or strain.
  
  

Yoga is not about touching your toes; it’s about what you learn on the way down.

☀️ 7. Duration and Sun Exposure

• Avoid practicing asanas for long durations under direct sunlight.
  Excess heat can deplete prana and cause fatigue.
  
  

• Prefer shaded, open-air spaces or well-ventilated rooms.
  
  

• During outdoor sessions, practice in the morning sunlight if possible — the energy is fresh and healing.
  
  

? 8. After Practice

• Rest for a few minutes in Shavasana to allow the body to absorb prana.
  
  

• If time permits, take a warm or mild bath to balance the nervous system.
  
  

• End the session with Pranava Mantra (AUM) chanting or Shanti Path to harmonize body, mind, and spirit.
  
  

? Summary of Yogic Cautions (Do’s & Don’ts)

✅ Do’s

• Maintain cleanliness and open ventilation
  
  

• Practice on an empty stomach
  
  

• Keep regular timing for practice
  
  

• End with relaxation and meditation
  
  

❌ Don’ts

• Don’t practice immediately after meals
  
  

• Don’t force or strain in any posture
  
  

• Don’t practice under the hot sun or when exhausted
  
  

• Don’t hold breath forcibly or tighten the face muscles
  
  

? Yogic Wisdom

“Cleanliness, moderation, and awareness are the foundation stones of yoga.
A pure space, a pure body, and a pure intention make every asana divine.”

• Declaration (Saṅkalpa–Patra)

I, the undersigned, having understood the principles and purpose of the Yogatatva Sciences Code of Conduct, humbly bow to uphold these disciplines with faith, devotion, and integrity.

May my conduct be aligned with the light of the Guru and the Truth of Yoga.

Name of the Sādhaka: _________________________
Signature: _________________________
Date: _________________________

Blessings,
Yogāchārya Ganesh Murthy
Yogatatva Sciences
“Śhravaṇāt Jñānam, Jñānāt Mokṣaḥ” — From listening arises wisdom, and from wisdom, liberation.

? DAILY SĀDHANA ROUTINE for teacher training (Online/Ashram Residential)

Time

Practice

Description

05:00 – 05:30

Suprabhāta & Japa

Awakening, chanting of “ॐ”, Gayatrī mantra

06:00 – 07:00

Āsana & Prāṇāyāma

Guided posture sequence and breathing practices

07:00 – 07:30

Dhyāna

Breath or mantra-based meditation

08:00 – 09:00

Sattvic Breakfast & Silence

Mindful eating in silence

09:30 – 10:30

Karma Yoga

Selfless service — helping in ashram/household/community

11:00 – 12:00

Theory & Anatomy Class

Yogic science, anatomy, alignment principles

13:00 – 14:00

Lunch (Sattvic meal)

Midday nourishing group meal

14:00 – 16:00

Rest / Personal Study

Rest, personal integration, Q&A, study time

16:00 – 17:00

Philosophy & Lifestyle Class

Study of yogic texts, ethics, nutrition, wellness

17:00 – 18:00

Anatomy/Teaching Methodology / Practicum

Anatomy Peer teaching, practical feedback, sequencing studies

18:00 – 18:30

Bhakti Yoga

Kīrtan, Bhajan, Pūjā, devotional practices

18:30 – 19:00

Guided Meditation Dhyana

Personal mantra chanting / Sound support

19:00–20:00

Dinner (Sattvic meal)

Closing meal (mindful eating in gratitude, group or solo)

?️ 1. Invocation — साधनासङ्कल्पः (Sādhanā Saṅkalpaḥ)

Before beginning practice each day, every sādhaka (practitioner) at Yogatatva Yoga School — whether in the आश्रम (Āśrama) or through Online सत्सङ्ग (Satsanga) — shall take a moment to center inward and offer the following inner resolve:

अहं साधनायाः पात्रं भवामि।

मे शरीरं शुद्ध्यतु। मे प्राणः पवित्रोऽस्तु। मे मनः प्रसन्नं भवतु।
अहं योगमार्गे आत्मानं समर्पयामि॥

Transliteration:
ahaṃ sādhanāyāḥ pātraṃ bhavāmi.
me śharīraṃ śuddhyatu, me prāṇaḥ pavitro'stu, me manaḥ prasannaṃ bhavatu.
ahaṃ yogamārge ātmānaṃ samarpayāmi.

Meaning:
“I become a worthy vessel of Sādhanā.
May my body be purified, my life-breath made sacred, and my mind become serene.
I dedicate my whole being to the noble path of Yoga.”

Notes on Correction

• शरीरं मे शुद्ध्यतु is grammatically adjusted to मे शरीरं शुद्ध्यतु for purity in classical Sanskrit word order.

• The particle 'astu' correctly forms from अस्तु (“may it be”), giving the optative tone of blessing or resolve.

• Each line now uses proper optative verbs that convey the sanctified intention of a vow rather than a statement.

This is a pure Sankalpa Mantra (vow of intention) appropriate for the start of daily Sādhanā, meditation, or yoga teaching sessions—aligning body, prāṇa, and mind in the spirit of sacred offering.

?️ 2. Essence of the Yogatatva Vow

ऋतेन सह साधनायाः लयः। अग्निचन्द्रयोः समत्वं योगस्य सारः॥
(ṛutena saha sādhanāyāḥ layaḥ, agni–chandrayoḥ samatvaṃ yogasya sāraḥ)

“The rhythm of practice flows with the Cosmic Law.
The balance of Fire and Moon is the very essence of Yoga.”

Through this daily conduct, the Yogatatva Sādhaka walks the sacred path of transformation —

(The Daily Morning & Evening Mantra Discipline for Yogatatva Sādhakas)

3) ? Pranava Mantra – Omkar (AUM): The Power of Cosmic Energy

Sanskrit Verse

ॐकारं बिन्दु संयुक्तं नित्यं ध्यान्ति योगिनः ।
कामदं मोक्षदं चैव ॐकाराय नमो नमः ॥
(Omkāram bindu sanyuktam, nityaṁ dhyāyanti yoginaḥ;
Kāmadaṁ mokṣadaṁ chaiva, Omkārāya namo namaḥ)

Meaning:
This sacred verse explains the divine essence of the Pranava Mantra – Omkar (AUM).
The dot (Bindu) above the Om symbol represents the point of pure consciousness.
Yogis constantly meditate on this vibration to unite with the Supreme.
Chanting the Pranava Mantra fulfills all noble desires — health, peace, clarity, and liberation (moksha).
Negative or harmful desires are not fulfilled, for Omkar only vibrates in purity.
It dissolves anger, fear, anxiety, and restlessness, replacing them with calmness and balance.

4) ?Morning Practice (प्रातःकालीन साधना )

To Awaken Agni — the Inner Fire of Awareness

? Best Time:

ब्राह्म मुहूर्त (Brāhma Muhūrta) — approximately 4:00 a.m. to 6:00 a.m., before sunrise.
This time vibrates with sattva-guṇa, the energy of purity and awakening.

1️⃣ कराग्रे वसते लक्ष्मीः — Karāgre Vasate Lakṣmīḥ (Upon Waking)

कराग्रे वसते लक्ष्मीः करमध्ये सरस्वती।
करमूले तु गोविन्दः प्रभाते करदर्शनम्॥

Transliteration:

karāgre vasate lakṣmīḥ karamadhye sarasvatī,
karamūle tu govindaḥ prabhāte karadarśanam.

Meaning:

“At my fingertips resides Lakṣmī (abundance),
in the middle of my hands dwells Sarasvatī (wisdom),
at the base of my palms abides Govinda (divine consciousness).
Therefore, upon waking, I behold my hands with reverence.”

Practice:

• Upon awakening, rub palms together to awaken prāṇa.
  
  

• Gaze at your palms and chant the verse thrice.
  
  

Touch your eyes, heart, and navel — connecting divine energies within.

5) Morning Vow (for Asana Sādhanā):

अग्नये नमः। सूर्याय नमः।

स्थिरं शरीरं भवतु, दृढं मनो भवतु।

मम साधना तपो रूपेण सफलतां प्राप्नोति॥

agnaye namaḥ. sūryāya namaḥ.

sthiraṃ śharīraṃ bhavatu, duṛḍhaṃ mano bhavatu.

mama sādhanā tapo rūpeṇa saphalatāṃ prāpnoti.

“Salutations to Fire, to the Sun within.

May my body be steady, my mind be firm.

May my practice bear the fruit of inner purification.”

?️ This is to be mentally repeated before each morning āsana session — whether in-person or online — invoking the solar current of Agni.

6) Evening Practice( सायंकालीन साधना)

To Invoke Chandra — the Moon Energy of Peace and Reflection

? Best Time:

सायं सन्ध्या (Sāyam Sandhyā) — from sunset until 8:00 p.m., when solar energies recede and the lunar current (candra nāḍī) rises.

1️⃣ गायत्री मन्त्र — Gāyatrī Mantra for Meditation (Full with Nyāsa & Dhāraṇā)

Before meditation or evening chanting, the practitioner may perform mental nyāsa (placement of mantra energies within the body).

(a) Nyāsa (Mental Placement)

ॐ आपो ज्योती रसोऽमृतं ब्रह्म भूर्भुवः स्वः॥
oṃ āpo jyotī raso’mṛtaṃ brahma bhūr bhuvaḥ svaḥ

The essence of light, energy, bliss, and immortality is Brahman — manifest in all planes of existence.

(b) Gāyatrī Mantra

ॐ भूर्भुवः स्वः। तत्सवितुर्वरेण्यं।
भर्गो देवस्य धीमहि। धियो यो नः प्रचोदयात्॥

Transliteration:

oṃ bhūr bhuvaḥ svaḥ, tat savitur vareṇyaṃ,
bhargo devasya dhīmahi, dhiyo yo naḥ pracodayāt.

Meaning:

“We meditate upon the adorable brilliance of the Divine Creator,
may that radiant intelligence awaken and inspire our inner mind.”

(c) Dhāraṇā Verse (Contemplation after chanting)

गायत्री छन्दसाम् माता ब्रह्मर्षिणां त्वं महानसि।
तव प्रसादाद्विज्ञानं मोक्षं च लभते नरः॥

Meaning:

“O Gāyatrī, Mother of all Vedic meters, revered by sages,
through Your grace, the seeker attains knowledge and liberation.”

?️ Practice:

• Sit facing West at sunset or North-East later at night.
  
  

• Light a lamp or ghee diya to symbolize the eternal flame of awareness.
  
  

• Chant the Gāyatrī 9, 27, or 108 times.
  
  

• After chanting, sit in silence and meditate on the inner light between the brows (Ājñā chakra).
  
  

2️⃣ रात्रि प्रार्थना — Night Offering Mantra (Before Sleeping)

कायेन वाचा मनसेंद्रियैर्वा
बुद्ध्यात्मना वा प्रकृतिस्वभावात्।
करोमि यद्यत्सकलं परस्मै
नारायणायेतिसमर्पयामि॥

Meaning:

“Whatever I do through body, speech, mind, intellect, or by my natural tendencies —
I offer all of it to the Divine, to Lord Nārāyaṇa.”

?️ Chant thrice before sleeping; let the mind dissolve in peace.

3️⃣ Optional Night Japa (just before Sleep)

राम रामेति रामेति रमे रामे मनोरमे।
सहस्रनाम ततुल्यं रामनाम वरानने॥

Meaning:

“The name of Rāma brings peace and joy;
it holds the same merit as reciting a thousand divine names.”

? Best Time:
Before sleeping (9:00–10:00 p.m.), under the soft moonlight — aligning with Candra tattva, the cooling aspect of consciousness.

? 7. Evening Pledge — Chandra Dhyāna Prārthanā (चन्द्रध्यान प्रार्थना)

Invocation to the Inner Moon (Chandra–Soma)

शान्ताकारं भुजगशयनं पद्मनाभं सुरेशम्।
विश्वाधारं गगनसदृशं मेघवर्णं शुभाङ्गम्॥

śāntākāraṃ bhujagaśayanaṃ padmanābhaṃ sureśam,
viśvādhāraṃ gaganasadṛśaṃ meghavarṇaṃ śubhāṅgam.

“I bow to the One of peaceful form, resting upon infinity,
who sustains the universe, vast as the sky, serene and radiant.”

Evening Vow (for Meditation Sādhanā):

चन्द्राय नमः। सोमाय नमः।
मम चित्तं प्रसन्नं भवतु, मनः निश्चलं भवतु।
ध्यानं मम जीवनदीपः भवतु॥

chandrāya namaḥ. somāya namaḥ.
mama chittaṃ prasannaṃ bhavatu, manaḥ niśchalaṃ bhavatu.
dhyānaṃ mama jīvanadīpaḥ bhavatu.

“Salutations to the Moon, to the nectar of calmness.
May my heart be serene, my mind still.
May meditation become the guiding light of my life.”

? To be silently recited at the beginning of every evening meditation — in the āśrama or online satsanga — to attune the inner being with Candra tattva.

? 8. Daily Conduct Reminder — Ātma–Niyama (आत्मनियमः)

Every practitioner (sādhaka) of Yogatatva shall uphold these five daily self-disciplines:

1. Śaucha (शौच): Purity of body, space, and intention.
   
   

2. Santhoṣa (सन्तोष): Contentment with simplicity and present awareness.
   
   

3. Svādhyāya (स्वाध्याय): Daily self-reflection through study and silence.
   
   

4. Tapas (तपस्): Willing endurance for transformation.
   
   

5. Īśvara–Praṇidhāna (ईश्वरप्रणिधान): Offering of all actions to the Divine Consciousness.
   
   

Together these form the foundation of Yogatatva’s Dina–Āchāra (daily discipline).

? 9. Closing Invocation — Śhānti Mantra (शान्ति मन्त्रः)

At the completion of every session, both Residential and Online, all practitioners shall chant the Śhānti Pāṭha to seal the energy of practice with peace and gratitude.

ॐ सर्वे भवन्तु सुखिनः।
सर्वे सन्तु निरामयाः।
सर्वे भद्राणि पश्यन्तु।
मा कश्चिद् दुःखभाग्भवेत्॥

oṃ sarve bhavantu sukhinaḥ,
sarve santu nirāmayāḥ,
sarve bhadrāṇi paśyantu,
mā kaśchid duḥkhabhāgbhavet.

“May all beings be happy,
May all be free from illness,
May all see auspiciousness,
May none suffer sorrow.”

ॐ शान्तिः शान्तिः शान्तिः॥
oṃ śāntiḥ śāntiḥ śāntiḥ
— Peace in the individual, peace in the environment, peace in the cosmos.

10?️ Before Food Mantra (Bhojana Mantra)

Mantra Name: Anna-Samskara Bhojana Mantra (Food Purification & Gratitude Mantra)

Sanskrit Mantra

ॐ अन्नपूर्णे सदापूर्णे।
शंकरप्रियवल्लभे।
ज्ञान-वैराग्य-सिद्ध्यर्थं।
भिक्षां देहि च पार्वति।।

Om Annapūrṇe Sadā Pūrṇe
Shankara Priya Vallabhe
Jñāna-Vairāgya-Siddhyartham
Bhikṣhām Dehi Cha Pārvatī

Meaning (English)

O Divine Mother Annapurna, embodiment of nourishment and abundance, beloved of Lord Shiva—
Bless us with food that nourishes not only the body but also grants wisdom and inner balance.
May this meal sustain our health, clarity, and spiritual growth.

11) ?️ Haṭha Yoga Guru Mantra for Gratitude

Mantra Name:

Guru Vandana / Guru Prārthanā (Invocation to the Guru Lineage)

Sanskrit Mantra

गुरुर्ब्रह्मा गुरुर्विष्णुः गुरुर्देवो महेश्वरः।
गुरुः साक्षात् परं ब्रह्म तस्मै श्रीगुरवे नमः॥

Gurur Brahmā Gurur Viṣṇuḥ Gurur Devo Maheśvaraḥ
Guruḥ Sākṣhāt Paraṁ Brahma Tasmai Śrī Gurave Namaḥ

Meaning (English)

The Guru is the creator (Brahmā), the sustainer (Viṣṇu), and the transformer (Maheśvara).
The Guru is the embodiment of the Supreme Consciousness itself.
To that revered Guru, I offer my deepest respect and gratitude.

12).? Vishva Deepa Aarti

Aarti of the Cosmic Divine Light

? Opening Invocation (Chanted Once)

Sanskrit:
ॐ विश्वात्मने नमो नमः।
भूतभव्यवरप्रभो।
ऋतं सत्यं च मे धार्यं,
दीपज्योतिर्नमोऽस्तु ते॥

Easy English Pronunciation:
Om Vish-vaat-ma-nay Na-mo Na-mah
Bhoo-ta Bhav-ya Vara Pra-bho
Rit-am Sat-yam Cha May Dhaa-ryam
Deepa Jyotir Na-mo’stu Tay

English Translation:
I bow to the Universal Soul again and again.
O Lord of the past, present, and blessed future,
May divine truth and cosmic order live within me.
Salutations to the sacred flame of Divine Light.

Meaning:
A prayer to tune our inner being with cosmic truth (Rita) and invite divine light before performing Aarti.

13)? Yogic Interpretation (Haṭha Yoga Context)

In Haṭha Yoga, the Guru is not only a person but also the inner light of awareness that awakens through sincere practice.
This mantra is chanted to invoke humility, surrender, and gratitude before beginning or ending practice.

?‍♀️ Practice Notes

• Chant before beginning asana, pranayama, or meditation as a dedication to the lineage.
  
  

• Focus on Ajna Chakra (between eyebrows) while reciting.
  
  

• Feel reverence for all teachers — external and internal.
  
  

• Chant once or thrice slowly with awareness of breath.
  
  

Read complete notes for suggested asana practice

15) ? Preparation & Inner Attitude

1. Sit quietly with eyes closed for a few breaths.
   
   

2. Visualize your teacher, the lineage of yoga masters, or the inner Guru.
   
   

3. Feel gratitude for the teachings and the opportunity to practice.
   
   

4. Chant with a soft voice, feeling vibration in the heart and throat.
   
   

16) ?? Daily Yogatatva Mantra Rhythm

Time

Practice

Energy

Purpose

? Brāhma Muhūrta (4–6 a.m.)

Karāgre Vasate Lakṣmīḥ + Suprabhātam + Morning Gāyatrī

? Agni

Awaken vitality, focus, dharmic purpose

? Sāyam Sandhyā (6–8 p.m.)

Gāyatrī Mantra Japa & Dhyāna

? Candra

Calm the mind, deepen meditation

? Night (Ratri )(Before Sleep)

Kāyena Vāchā + Rāma Nāma

? Soma

Surrender, purification, divine rest

Padanguli Naman (Toe Bending)

• Practice Note: Sit with legs extended. Stretch toes forward then backward. Repeat 10–15 times.

• Benefits: Increases flexibility of toes, improves blood flow.

• Contraindications: Severe foot injury or pain.

Goolf Naman (Ankle Bending)

• Practice Note: Flex and point ankles, keeping legs straight. Repeat 10–15 times.

• Benefits: Improves ankle mobility, relieves stiffness.

• Contraindications: Ankle injury, severe arthritis.

Goolf Chakra (Ankle Rotation)

• Practice Note: Rotate ankles clockwise/anticlockwise. Repeat 10 times each.

• Benefits: Lubricates ankle joints, improves circulation.

Janu Naman (Knee Bending)

• Practice Note: Bend and straighten each knee while seated. Repeat 10 times per leg.

• Benefits: Maintains knee joint health, prepares for deeper asanas.

• Contraindications: Serious knee injury.

Janu Chakra (Knee Crank)

• Practice Note: Hold knee, gently rotate clockwise/anticlockwise. Repeat both sides.

• Benefits: Encourages synovial fluid production, relieves stiffness.

• Contraindications: Avoid during acute inflammation.

Ardha & Poorna Titali Asana (Butterfly Pose)

• Practice Note: Sit, bring soles together. Gently bounce knees up and down.

• Benefits: Opens hips, relieves inner thigh tension.

• Contraindications: Groin injury.

Mushtika Bandhana (Hand Clenching)

• Practice Note: Make fists, open/close fingers energetically. Repeat 10–15 times.

• Benefits: Improves hand strength, dexterity.

• Contraindications: Recent hand surgery.

Ardha & Poorna Titali Asana (Butterfly Pose)

• Practice Note: Sit, bring soles together. Gently bounce knees up and down.

• Benefits: Opens hips, relieves inner thigh tension.

• Contraindications: Groin injury.

Manibandha Chakra (Wrist Rotation)

• Practice Note: Rotate wrists clockwise/anticlockwise.

• Benefits: Relieves tension, increases mobility.

• Contraindications: Severe wrist pain.

Kehuni Naman & Chakra (Elbow Bending/Rotation)

• Practice Note: Bend/straighten elbows, then rotate forearms.

• Benefits: Loosens elbow joint, helpful in arthritis.

• Contraindications: Acute elbow injury.

Skandha Chakra (Shoulder Rotation)

• Practice Note: Arms at sides, rotate shoulders in both directions.

• Benefits: Improves shoulder flexibility.

• Contraindications: Frozen shoulder or pain.

Greeva Sanchalana (Neck Movements)

• Practice Note: Bend, rotate, tilt neck in all directions with care.

• Benefits: Improves neck mobility, relieves tension.

• Contraindications: Cervical spondylitis, neck injury.

Śroṇi Chakra (Sacral Chakra) – Benefits & Contraindications

? Benefits of Balancing Śroṇi Chakra

Physical Benefits

• Improves pelvic flexibility and mobility
  
  

• Supports reproductive health (uterus, ovaries, testes)
  
  

• Enhances bladder and kidney functioning
  
  

• Reduces lower back and pelvic tension
  
  

• Improves hormonal balance in the reproductive system
  
  

• Supports digestive organs in the lower abdomen
  
  

Energetic & Emotional Benefits

• Enhances creativity, imagination, and inspiration
  
  

• Increases emotional stability and ease in expressing feelings
  
  

• Boosts sensuality and healthy sexual energy
  
  

• Releases fear, guilt, and emotional stagnation
  
  

• Encourages healthy relationships and intimacy
  
  

• Brings joy, fluidity, and a sense of pleasure in life
  
  

• Helps cultivate inner confidence and emotional resilience
  
  

Spiritual Benefits

• Awakens intuitive flow
  
  

• Encourages openness to life experiences
  
  

• Allows deeper connection to one’s inner desires and purpose
  
  

• Supports manifesting intentions related to creativity and relationships
  
  

⚠️ Contraindications / Cautions for Śroṇi Chakra Practices

If someone has the following conditions, certain intense pelvic practices may need modification or avoidance:

Physical Contraindications

• Acute pelvic pain or inflammation
  
  

• Recent abdominal or pelvic surgery
  
  

• Severe lower back injury
  
  

• UTI (Urinary Tract Infection) or bladder infection
  
  

• Reproductive organ infections
  
  

• Menstruation (for strong pelvic contractions or deep hip opening practices)
  
  

• Pregnancy (avoid intense pelvic pressure, strong core compressions, deep twists)
  
  

• Hernia in the lower abdomen
  
  

Emotional Contraindications (Energetic Cautions)

• Individuals with unprocessed trauma related to sexuality or past emotional wounds may feel overwhelmed
  
  

• Deep pelvic opening practices may trigger emotional release; guidance should be gentle and supportive
  
  

• Avoid forcing emotional expression—healing must be slow and safe
  
  

Śroṇi Chakra (Sacral Chakra) – Benefits & Contraindications

? Benefits of Balancing Śroṇi Chakra

Physical Benefits

• Improves pelvic flexibility and mobility
  
  

• Supports reproductive health (uterus, ovaries, testes)
  
  

• Enhances bladder and kidney functioning
  
  

• Reduces lower back and pelvic tension
  
  

• Improves hormonal balance in the reproductive system
  
  

• Supports digestive organs in the lower abdomen
  
  

Energetic & Emotional Benefits

• Enhances creativity, imagination, and inspiration
  
  

• Increases emotional stability and ease in expressing feelings
  
  

• Boosts sensuality and healthy sexual energy
  
  

• Releases fear, guilt, and emotional stagnation
  
  

• Encourages healthy relationships and intimacy
  
  

• Brings joy, fluidity, and a sense of pleasure in life
  
  

• Helps cultivate inner confidence and emotional resilience
  
  

Spiritual Benefits

• Awakens intuitive flow
  
  

• Encourages openness to life experiences
  
  

• Allows deeper connection to one’s inner desires and purpose
  
  

• Supports manifesting intentions related to creativity and relationships
  
  

⚠️ Contraindications / Cautions for Śroṇi Chakra Practices

If someone has the following conditions, certain intense pelvic practices may need modification or avoidance:

Physical Contraindications

• Acute pelvic pain or inflammation
  
  

• Recent abdominal or pelvic surgery
  
  

• Severe lower back injury
  
  

• UTI (Urinary Tract Infection) or bladder infection
  
  

• Reproductive organ infections
  
  

• Menstruation (for strong pelvic contractions or deep hip opening practices)
  
  

• Pregnancy (avoid intense pelvic pressure, strong core compressions, deep twists)
  
  

• Hernia in the lower abdomen
  
  

Emotional Contraindications (Energetic Cautions)

• Individuals with unprocessed trauma related to sexuality or past emotional wounds may feel overwhelmed
  
  

• Deep pelvic opening practices may trigger emotional release; guidance should be gentle and supportive
  
  

• Avoid forcing emotional expression—healing must be slow and safe
  
  

1. Padottanasana (Wide-Legged Standing Forward Bend)

(Also known as Prasarita Padottanasana in yoga traditions)

Details / How to Practice

1. Stand with legs wide apart (3–4 feet).
   
   

2. Keep feet parallel, toes facing forward.
   
   

3. Place hands on hips, inhale and lift the chest.
   
   

4. Exhale and fold forward from the hip joints, not the waist.
   
   

5. Bring palms to the floor, between your feet or aligned under shoulders.
   
   

6. Lengthen the spine and allow the crown of the head to move toward the floor.
   
   

7. Hold for slow deep breaths; come up gradually on an inhalation.
   
   

Benefits

• Stretches hamstrings, adductors, and lower back.
  
  

• Improves blood circulation to the head and upper body.
  
  

• Helps relieve mild anxiety and fatigue.
  
  

• Strengthens the legs and improves balance.
  
  

• Opens the hips and decompresses the spine.
  
  

• Activates the parasympathetic nervous system (calming effect).
  
  

Practice Notes

• Maintain weight evenly on the feet; do not roll inward.
  
  

• Keep the spine long—avoid rounding the back.
  
  

• Use blocks under hands if flexibility is limited.
  
  

• Engage the thighs to protect the knees and hamstrings.
  
  

Contraindications

• High blood pressure (avoid lowering head fully).
  
  

• Vertigo or dizziness.
  
  

• Lower back injury or herniated disc (bend with support, or avoid).
  
  

• Pregnancy (avoid deep forward fold after 1st trimester).
  
  

2. Pada Chakrasana (Leg Rotations / Ankle Rotations)

(A gentle supine movement for joint mobility—often used in warmups)

Details / How to Practice

1. Lie on your back in Shavasana.
   
   

2. Bend one knee and draw the leg up.
   
   

3. Extend the leg upward at a comfortable angle.
   
   

4. Rotate the foot/ankle in slow, controlled circles clockwise and anticlockwise.
   
   

5. You may practice with the leg straight or bent depending on comfort.
   
   

6. Repeat with the other leg; perform 10–15 rotations each direction.
   
   

Benefits

• Improves circulation to legs and ankles.
  
  

• Enhances joint mobility in the ankle, knee, and hip.
  
  

• Prevents stiffness in those who sit or stand for long hours.
  
  

• Useful for athletes and yoga practitioners for warm-up.
  
  

• Helps relieve cramps and swelling in feet and calves.
  
  

Practice Notes

• Keep movements slow and controlled.
  
  

• Do not tighten the face or upper body; stay relaxed.
  
  

• Engage the thigh slightly when the leg is lifted straight.
  
  

• Coordinate breath: inhale while raising, exhale while rotating.
  
  

Contraindications

• Severe ankle/foot injury.
  
  

• Acute sprain or fracture.
  
  

• Very high blood pressure (avoid leg lifting overhead for long).
  
  

Sciatica (lift leg only to a pain-free height).

3. Shava Udarakashanasana (Supine Abdominal Twist)

(A gentle spinal twist practiced lying on the back)

Details / How to Practice

1. Lie on your back in Shavasana.
   
   

2. Bend both knees and place feet on the floor, hip-width apart.
   
   

3. Extend arms sideways in a T-shape or cactus shape.
   
   

4. Exhale and slowly lower both knees to the right while turning the head left.
   
   

5. Keep shoulders grounded and breathe deeply into the abdomen.
   
   

6. Inhale and return to center.
   
   

7. Repeat to the left side. Practice 3–5 rounds.
   
   

Benefits

• Releases tension from lower back, hips, and spine.
  
  

• Massages abdominal organs and improves digestion.
  
  

• Stimulates parasympathetic relaxation response.
  
  

• Helps relieve mild constipation, bloating, and stiffness.
  
  

• Beneficial for people with sedentary lifestyle or back tightness.
  
  

Practice Notes

• Keep knees together for deeper twist; separate them for milder version.
  
  

• Maintain both shoulders on the floor.
  
  

• Use a cushion between knees or under them for comfort.
  
  

• Move slowly with smooth breathing.
  
  

Contraindications

• Severe spinal issues or recent back surgery.
  
  

• Slipped disc or acute lower back pain (avoid or use props).
  
  

• Pregnancy (twist only gently, avoid deep compression).
  
  

• Abdominal surgery recovery.

4.Supta Pawanmuktasana (Wind Relieving Pose)

• Practice Note: Lie supine, bend one knee to chest, clasp, hold. Repeat each leg, then both together.

• Benefits: Relieves flatulence, massages abdomen.

• Contraindications: Severe back injury, pregnancy.

5.Jhulana Lurhakanasana (Rocking and Rolling)

• Practice Note: Hug knees to chest, rock gently side-to-side.

• Benefits: Stimulates digestion, tones abdomen.

• Contraindications: Spinal injury.

7.Supta Udarakarshanasana (Sleeping Abdominal Stretch)

• Practice Note: Lie supine, bend knees, drop them side to side.

• Benefits: Relieves constipation, massages organs.

• Contraindications: Lower back injury.

8.Naukasana (Boat Pose)

• Practice Note: Lie flat, lift legs, arms, upper body forming a “boat.” Hold briefly, relax.

• Benefits: Tones abdomen, strengthens core.

• Contraindications: Acute back pain, hernia.

6.Pada Sanchalanasana (Cycling)

• Practice Note: Lie down, perform cycling motion with legs.

• Benefits: Strengthens abdominal muscles, improves digestion.

• Contraindications: Back pain, hernia.

1. Rajju Karshanasana (Pulling the Rope)

• Practice Note: Seated, mimic rope pulling motion alternately with arms.

• Benefits: Activates shoulder, arm and core muscles.

• Contraindications: Shoulder injury.

1. Chakki Chalanasana (Churning the Mill)

• Practice Note: Seated, legs wide, extend arms forward and rotate in large circles.

• Benefits: Tones abdomen, pelvis, and stretches spine.

• Contraindications: Lower back pain, hernia.

1. Nauka Sanchalanasana (Rowing the Boat)

• Practice Note: Seated, perform vigorous rowing motion.

• Benefits: Strengthens arms, legs, back.

• Contraindications: Heart issues, back injury.

• 
  

1. Kashtha Takshanasana (Chopping Wood)

• Practice Note: Seated or standing, mimic chopping action overhead and down.

• Benefits: Tones core, arms, energizes the body.

• Contraindications: Shoulder, back injuries.

1. Namaskarasana (Salutation Pose)

• Practice Note: Squat, palms together, knees apart, elbows pressing knees.

• Benefits: Opens hips, tones legs and lower back.

• Contraindications: Knee injury.

Udarakarshanasana (Abdominal Stretch Pose)

• Practice Note: Squatting, twist knees to sides with torsion.

• Benefits: Improves digestion, massages abdominal organs.

• Contraindications: Back, knee problems.

General Practice Notes:

• Synchronize movements with breath.

• Practice slowly and consciously.

• Rest when needed and avoid overexertion.

General Contraindications:

• Acute pain, injury, inflammation.

• Recent surgery or medical conditions that impair movement.

General Benefits:

• Improved joint flexibility and mobility.

• Stimulated digestive and energetic systems.

• Removed blockages, enhanced prāṇic flow.

1. Gatyamak Meru Vakrasana

(Dynamic Spinal Twist / Moving Meru Twist)

Details / How to Practice

1. Sit in Dandasana with legs extended.
   
   

2. Bend the right knee and place the right foot flat beside the left knee.
   
   

3. Hold the right knee with the left hand.
   
   

4. Inhale and lengthen the spine.
   
   

5. Exhale and twist the torso to the right, looking over the right shoulder.
   
   

6. Inhale and return to center.
   
   

7. Repeat dynamically 5–10 times, then switch sides.
   
   

Benefits

• Mobilises the entire spinal column.
  
  

• Improves flexibility of back, neck, and shoulders.
  
  

• Stimulates digestive organs and reduces bloating.
  
  

• Enhances blood flow to spinal nerves (good for stiffness).
  
  

• Helps improve posture and reduces mild back pain.
  
  

Practice Notes

• Keep the movement slow and rhythmic with breath.
  
  

• Avoid forcing the twist; use spinal lengthening instead.
  
  

• Keep shoulders relaxed; twist from the torso, not the neck.
  
  

Contraindications

• Severe spinal issues like herniated discs.
  
  

• Post abdominal or spinal surgery.
  
  

• Pregnancy (avoid deep twisting).
  
  

Sciatica during acute flare-ups.

7) Vayu Nishkasana

(Wind Releasing Pose / Gas Expulsion Pose variation—kneeling forward bend)

Details / How to Practice

1. Sit in Vajrasana.
   
   

2. Widen the knees slightly for comfort.
   
   

3. Interlock fingers in front or place palms on thighs.
   
   

4. Inhale deeply.
   
   

5. Exhale and bend forward, bringing the chest toward the thighs.
   
   

6. Keep the spine long and pelvis gently tilting forward.
   
   

7. Inhale and return to upright position.
   
   

8. Repeat 5–10 rounds dynamically.
   
   

Benefits

• Strengthens pelvic and abdominal muscles.
  
  

• Promotes digestion and helps release gas.
  
  

• Activates lower abdominal region, relieving constipation.
  
  

• Reduces discomfort in lower back via gentle forward bend.
  
  

• Helpful for menstrual cramps (gentle practice).
  
  

Practice Notes

• Perform on an empty stomach or 3 hours after meals.
  
  

• Keep the movement soft and not forced.
  
  

• Breathe fully into the abdomen while lowering forward.
  
  

Contraindications

• Knee pain or recent knee surgery (avoid Vajrasana position).
  
  

• Severe gastric ulcers.
  
  

• Pregnancy (avoid forward compression).
  
  

• High blood pressure (avoid repeated deep forward bending).

9) Kauva Chalanasana

(Crow Walking Pose / Dynamic Squat Walking)

Details / How to Practice

1. Squat down with feet flat or heels lifted (as comfortable).
   
   

2. Place palms on the knees or keep hands free for balance.
   
   

3. Shift weight to one foot and slightly lift the other foot.
   
   

4. Begin walking slowly in a squatting position, like a crow.
   
   

5. Move forward and backward for 30–60 seconds.
   
   

6. Keep the spine upright and pelvis open.
   
   

Benefits

• Strengthens thighs, hips, glutes, and calves.
  
  

• Improves ankle and knee mobility.
  
  

• Enhances digestive massage due to squatted posture.
  
  

• Builds balance and endurance in lower limbs.
  
  

• Helps in preparing the body for advanced hip-opening postures.
  
  

Practice Notes

• Keep weight balanced on the whole foot to protect the knees.
  
  

• Move slowly and smoothly; avoid jerky stepping.
  
  

• Maintain natural spine alignment—avoid rounding excessively.
  
  

• Use support (wall/chair) if balance is difficult.
  
  

Contraindications

• Knee arthritis or ligament injury.
  
  

• Severe ankle stiffness or foot pain.
  
  

• Sciatica during acute phase.
  
  

• Pregnancy (deep squat may compress abdomen).

1. Palming

Practice Note:

• Rub palms together until warm.

• Close eyes and gently cup palms over them, without pressing.

• Relax and feel warmth for 30 seconds–1 minute; repeat 2–3 times.

Benefits:

• Relaxes and soothes the optic nerves.

• Relieves eye strain, fatigue, and dryness.

• Beneficial for those working with screens or reading.

Contraindications:

• None, unless infection or injury.

2. Blinking

Practice Note:

• Sit with your back erect.

• Blink eyes rapidly 10–20 times.

• Close and relax eyes for 20 seconds; repeat 2–3 cycles.

Benefits:

• Keeps eyes moist and refreshed.

• Releases muscular tension.

Contraindications:

• None.

3. Side-to-Side Viewing (Horizontal Movement)

Practice Note:

• Sit with your head still.

• Look to the far left, then to the far right (without moving your head).

• Repeat 10 times. Relax with closed eyes.

Benefits:

• Strengthens lateral eye muscles.

• Increases range of vision.

Contraindications:

• Acute eye injury, recent surgery.

4. Up-and-Down Viewing (Vertical Movement)

Practice Note:

• Keep your head still.

• Move eyes up towards the ceiling, down towards the floor. Repeat 10 times.

• Relax eyes.

Benefits:

• Tones vertical muscles of the eyes.

• Aids visual concentration.

Contraindications:

• As above.

Diagonal Viewing

Practice Note:

• Look to top right, then bottom left; then top left, then bottom right.

• Repeat five times each side. Relax with closed eyes.

Benefits:

• Strengthens diagonal eye muscles.

Contraindications:

• As above.

Circular Rotation

Practice Note:

• Rotate eyes in large circles (clockwise and counterclockwise).

• Repeat 5 times each direction, slowly. Relax eyes.

Benefits:

• Improves overall eye movement and muscle balance.

• Help prevent tension headaches caused by eye strain.

Contraindications:

• Dizziness or vertigo. Avoid rapid movements.

Focusing Practice (Near and Far)

Practice Note:

• Hold your thumb or pencil at arm’s length.

• Focus eyes on tip, then on distant objects.

• Alternate focus 10 times. Relax.

Benefits:

• Improves accommodation (near-far focus).

• Helps prevent eye fatigue.

Contraindications:

• None. Gentle for all ages.

8. Squeeze and Relax

Practice Note:

• Squeeze eyelids shut tightly.

• Hold for a few seconds, release and relax.

• Repeat 5 times.

Benefits:

• Relieves tension, increases blood flow.

• Refreshes tired eyes.

Contraindications:

• As above.

1. Śhavāsana (Corpse Pose)

Practice Notes:

• Lie flat on your back, legs apart, arms at sides, palms up.

• Close eyes, relax the whole body consciously from toes to head.

• Maintain slow, natural breathing.

• Remain in the pose for 5–15 minutes.

Benefits:

• Profound relaxation of body and mind.

• Reduces stress, anxiety, and fatigue.

• Lowers heart rate, blood pressure, and relaxes the nervous system.

Contraindications:

• None. If trauma or anxiety arises, may use alternative supported rest positions.

2. Advasana (Reverse Corpse Pose)

Practice Notes:

• Lie on stomach, legs apart, arms stretched overhead.

• Allow the body to sink into the floor, eyes closed.

• Focus on passive relaxation for 1–5 minutes.

Benefits:

• Relieves tension in the spine and improves respiratory function.

• Good for back pain relief when lying supine is uncomfortable.

Contraindications:

• Pregnancy, acute abdominal discomfort.

3. Makarasana (Crocodile Pose)

Practice Notes:

• Lie face down, feet apart.

• Place folded arms under head or use elbows to rest chin in hands.

• Relax the body; breathe deeply into abdomen.

• Remain for 2–5 minutes.

Benefits:

• Relaxes spine, relieves lower back and sacral tension.

• Helps diaphragmatic breathing and calms the mind.

Contraindications:

• Avoid with severe neck injury (modify arm position).

4. Jyestikasana (Supine Lord Pose)

Practice Notes:

• Lie on your stomach, interlock fingers behind the head, forehead on the floor.

• Elbows remain on ground; relax completely.

• Hold for 2–5 minutes.

Benefits:

• Relieves spinal tension, especially in the upper back.

• Offers mental relaxation.

Contraindications:

• None specific. Careful with shoulder injury.

5. Matyasana (Frog Pose – Prone Hip Opener)

Traditional hatha yoga version of Matsya’s resting pose—not to be confused with Matsyasana (Fish Pose).

Details / How to Practice

1. Lie prone on your stomach.
   
   

2. Bend both knees and bring the feet toward the hips.
   
   

3. Spread the knees wide apart while keeping the ankles close to the body.
   
   

4. Place the elbows on the floor, palms under chin or forehead resting on hands.
   
   

5. Relax the abdomen, hips, and inner thighs.
   
   

6. Breathe slowly and remain for 15–30 seconds (beginners) or 1–3 minutes.
   
   

Benefits

• Deep stretch for inner thighs, groin, and hip flexors.
  
  

• Mobilises the hip joints and improves pelvic flexibility.
  
  

• Reduces stiffness in the lower back through passive release.
  
  

• Stimulates abdominal organs and enhances circulation.
  
  

• Useful for athletes, dancers, and yoga practitioners to open hips.
  
  

• Promotes relaxation of lumbar-sacral region.
  
  

Practice Notes

• Keep ankles close to the body; avoid spreading feet too far.
  
  

• Focus on slow abdominal breathing to release tension.
  
  

• Place a cushion under the chest or hips for more support.
  
  

• Exit the pose gradually to protect inner thigh muscles.
  
  

Contraindications

• Groin strain or inner thigh injury.
  
  

• Severe lower back pain.
  
  

• Knee injuries or ligament issues.
  
  

1)Sukhasana (Easy Pose)

Practice Notes:

• Sit with legs loosely crossed, spine straight.

• Hands rest on knees or thighs, palms up or down.

• Head, neck & spine aligned; relax shoulders.

• Close eyes, settle into natural easy breathing.

Benefits:

• Calms nervous system, facilitates long meditation.

• Gentle hip opener, accessible to most.

• Good for beginners, pranayama, and mindfulness.

Contraindications:

• Tight hips or knee pain—support with cushion.

• 
  

2)Ardha Padmasana (Half Lotus Pose)

Practice Notes:

• Sit on mat, legs extended.

• Place one foot on opposite thigh, other leg under knee.

• Keep spine straight, chin tucked, relax shoulders.

• Rest hands on knees in mudra, close eyes.

Benefits:

• More accessible than full lotus; balances body and mind.

• Aids longer, stable meditation sessions.

Contraindications:

• Hip/knee injury, arthritis. Do not force legs.

3)Padmasana (Lotus Pose)

Practice Notes:

• Sit, bend one leg and place foot on opposite thigh, repeat with other leg.

• Both heels high, soles facing up, knees near floor.

• Spine lengthened, hands in chin/jnana mudra.

• Hold only if comfortable, never force.

Benefits:

• Stabilizes body; considered ideal for deep meditation and pranayama.

• Stimulates pelvic energy, calms thoughts.

Contraindications:

• Hip, knee injury/discomfort. Avoid forcing; use Ardha Padmasana as alternative.

4)Siddhasana (Accomplished Pose)

Practice Notes:

• Sit, press one heel against perineum, other heel against pubic bone (or above).

• Knees on floor or supported, back straight.

• Palms on knees, mudra optional.

Benefits:

• Traditionally highly regarded for meditation and pranayama.

• Stabilizes energy channels, promotes focus.

Contraindications:

• Issues with hips or knees. Use blanket/cushion, or try Sukhasana.

5)Siddha Yoni Asana (For Women)

Practice Notes:

• Variation of Siddhasana. Left heel presses against vaginal region, right heel above.

• Knees ground, spine straight, hands resting on knees.

Benefits:

• Balances reproductive/pelvic energy.

• Ideal for women’s meditation and breathwork.

Contraindications:

• Hip or knee pain.

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6)Swastikasana (Auspicious Pose)

Practice Notes:

• Sit, tuck left foot into right thigh crease, right foot into left thigh crease.

• Adjust as needed, spine straight, hands on knees.

Benefits:

• Promotes comfort and steadiness for long meditation.

Contraindications:

• Knee or hip issues.

7)Dhyana Veerasana (Meditative Hero’s Pose)

Practice Notes:

• Kneel, gently separate feet, sit between heels.

• Back straight, hands in mudra or on thighs, close eyes.

Benefits:

• Aids digestion, good grounding pose; supports meditation and breathwork.

Contraindications:

• Trouble with knees, ankles, or recent foot surgery.

General Practice Tips:

• Use cushions, blocks, or folded blankets for comfort/support as needed.

• Mild discomfort may ease with regular practice; pain means modification is needed.

• Find a pose allowing total stillness and relaxation with an upright spine for best results in meditation or pranayama.