YOGAOCTOBERS 2020 AMONTHLYT NEWSLETTERT OF THEV INSTITUTE,A OLDEST ORGANISED YOGA CENTRE IN THE WORLD

CELEBRATING 73rd BIRTHDAY OF MAA HANSA JI

COVID-SOMNIA DR. TARUNA KARDAK

HANSAJI… A FEARLESS CAPTAIN HAROLD SEQUEIRA

CHANGE HAPPENS WITH ONE PERSON AT A TIME SHRI KRISHNA PRAKASH YOGASATTVA OCTOBER 2020 CONTENTS S A D H A K A S P E N Y O G I C I N S I G H T S 24 Hansaji… A Fearless Thoughts on Captain 12

T R A N S F O R M AT I O N T H R O U G H Y O G A From Hardship to Health 5 - Life's Lessons through Yoga 13 F E W L E S S E R K N O W N F A C T S F E AT U R E D A B O U T H A N S A J I . . A C T I V I T Y • 200 hrs part time TTC (English Online) • 900 Hours Advanced Teacher Training Course Modern life, • Online Yoga for Cancer Rehabilitation & Recovery R E C I P E O F • Free Women’s Camp 15-17 stress and yoga T H E M O N T H 25 BEETROOT HALWA Dr Carolina Estevao 6 H E A D L I N E S Events & Happenings at The Yoga Institute around the world 2 6 T E S T I M O N I A L S Y O G A M D 18-22 Covid-somnia 7 2 8 U P C O M I N G Y O G A C E L E B R AT E S A C T I V I T I E S Dr. Taruna Kardak L I F E 3 0 P U B L I C AT I O N S Change happens & C E N T R E S Y O G A T E C H N I Q U E with one person O F T H E M O N T H at a time 23 Sahaj Kati Madhya Bhavasanas (SKMB) 8-9 The Yoga Institute Marg, Prabhat Colony, Santacruz East, - 400055, India. Email: [email protected] M A A ’ S B I R T H D AY Tel: +91-22-26122185/+91-22-26110506 W I S H E S F R O M www.theyogainstitute.org A C R O S S T H E Follow us on W O R L D 10-11 EDITOR’S NOTE

Namaste,

We are blessed to be guided by Pujya Maa Hansaji, who has been touching and transforming the lives of millions across the world with her love, compassion and understanding. As she celebrates her 73rd birthday on 8th October, we take the opportunity to express our respect and gratitude to our ever-smiling, ever-shining Yoga Guru, Dr. Hansaji . Honouring loving wishes and humble pranams of all our sadhakas, The Yoga Institute, as a family, continues to spread the goodness of Yoga way of living under Maa’s divine guidance.

During these testing times, Hansaji’s reassuring words, that match her resilient mental strength, intense will power and rm faith, have been helping people stay safe and sane.

Going with the ow and adapting to the ongoing situation is an integral part of Yoga way of living. Trying to nd good in everything is a very beautiful Yogic technique promoted by The Yoga Institute. While many may wonder what can be considered positive about the Covid 19 pandemic, we are glad to note a few of the things that we are grateful for. The Institute is conducting all classes, courses, workshops, etc. online. People all over the world are now able to learn and practice Yoga with the world’s oldest Yoga centre. Thousands of people from every corner of the globe are availing the opportunity to become certied Yoga teachers with our various teacher training courses. A blessing in disguise, the Coronavirus has prompted people to dedicate more time to know themselves and be a better version of themselves with the help of yoga.

Life goes on and it does get better with the Yoga way of life!

Dive deeper in to this edition to learn about how

PraneeHYogendra Pranee Hrishi Yogendra

3 YOGASATTVA PEARLS OF WISDOM

Few lesser known facts about Hansaji.. Do you know what Dr. Sahab gifted Hansaji?

he 8th of October 2020, marks the 73rd birthday of our So here are some fun facts from Hansa Maa's life, happy dearest Hansa Ji. Lovingly we all call her Maa, as she reading! Ttruly is an ideal mother, guiding us through the toughest • Maa doesn't fuss about having any favorite color. She loves all challenges that life throws our way. She somehow makes even the colors! This is probably why she saves so much time of her the trivialest and disturbing issues seem like cakewalk. Just like valuable day, as even while getting ready or choosing a saree, a caring mother, she holds our hands lovingly, looks out for us, she has dedicated one color for each day of the week. and knows us inside-out, even if you have just met her! Hansa • Her primitive and schooling years were based on Gandhian Maa truly believes that our rst and foremost duty is towards our principles. This played an important role in shaping her ownselves. She doesn't even holds herself back in guiding us if ideologies in the formative years of her life. Till date, she we overlook this primial duty and has been epitome of love and follows all those principles in her every action. care. • Can you imagine Hansa Maa playing Kabbadi? Well, she not just played this sport but was also a champion in Kabbadi and We truly wish nothing but the best for her on her birthday! We enjoyed other sports as well. hope that her radiance keeps spreading immensely • Hansa Rani was the name given to her by her School Principal everywhere, and she touches a million more lives with her love, and then she was famously called “Hansa Rai” in her School. knowledge and wisdom. On this special day, we have a • Her maiden house had its own cow shed. And this was the rst collection of some amazing facts from her life that we would like place where she would run to, every single day, after her to share with all the Sadhakas. The child and the saint in her, are school hours to drink milk straight from the cows. like the two sides of the same coins, inseparable! If there is one • While reciting verses of Bhagwad Gita was an important part thing, amongst the various other things that we must learn from of her school, Hansa Rani was the rst one to ask the teacher her, then it denitely should be the joy of living in the present to explain the meaning of every verse instead of just rote moment...all the time! learning it. No wonder, she emphasis even the Sadhakas at

4 YOGASATTVA PEARLS OF WISDOM

TYI to learn the meaning of every sutra. • The Annam Brahma Initiative, that TYI still practices and now • Even as a kid she was unconsciously practicing yoga , in multitudes, was actually the brainchild of Hansa Maa, in the even in her play time. Did you know that Maa learnt swimming loving memory of Dr Jayadeva Yogendra. in her father's well by oating around in ? • You will never nd her in a Tamasik State, she is always in • Maa is a classical singer and has also learned three classical Sattva…having no strong likes or dislikes and always having dance forms, namely Bharat Natyam, Kathak, and Manipuri. the right energy! • She is a Law graduate. Yes, you heard it right! • Her energy and aura is something that attracts most people. • Did you know she and her brothers were members of the Film Even if someone approaches her with a problem in mind, Forum of Tarabai Theatre that ran the oldest movies right from simply talking to her about it can relieve them and make them mime to black and white movies with some colored scenes? feel good. • She was fond of gardening right since childhood and would • No matter what your age is, anyone can approach Hansa Maa take the entire responsibility of her 75 rose pots all by herself! and talk about everything. You would literally be surprised how And later as we all know she used to bring one rose for Dr. she is a perfect blend of traditional and modern. She truly Jayadeva every day! believes to evolve and mould herself with time, after all, • The only wedding anniversary gift she ever received from Dr. change is the only constant in life. Talking to her is so easy and Jayadeva was her famous Hansa (swan) brooch which has the conversations are so smooth, almost as if she is looking become her signature style, ever since then! right into your soul. • She declined all the eligible bachelors that her father • Did you know that Maa was initially suffering from Asthma and introduced her to, as she didn’t want to marry a young man. that was the reason why she rst came to The Yoga Institute. • One of the very affectionate moments that she remembers Ever since that day, she has been religiously practicing Jal between her and Dr. Saab was when he stayed up all night by , every single day. her side and let her rest her head on his shoulder as she was • She walks every single day, no matter what the weather is. having trouble breathing. Hence she always denes love as Now she even has an energetic and cute companion, Saatvik. nothing but caring! It’s amazing how she is Hansa Maa to everyone and how she • Dr. Saab always carried Kanthil (lozenges the throat) every is just the coolest and most caring grandmother to little time they went in a lecture hall, knowing that Maa would need Saatvik, who always makes her smile. it. This is another sweet moment of affection that Maa always • She starts her day by doing some gentle stretches in bed remembers! If you would have attended any lectures during itself. She is a true yogi that practices all the techniques and that time, you would have denitely seen this moment of love. philosophies right from the moment she wakes up. • One thing that you will always nd by the bedside of Maa is her • Maa is renowned as the First Lady of Yoga, as she made the old transistor and Vividh Bharti playing on it. She still loves her nation proud by sharing the stage alongside Prime Minister good old radio, and it is her go-to destination to unwind Shri Narendra Modiji at the rst International Day of Yoga in herself. New Delhi. • Whenever she is alone she is with her music. She has • Through Yoga, she has done tremendous work for the welfare collection of songs as old as ‘Diya Jalao’ a song from 1943. of Transgenders, Truck Drivers, Mumbai Dabbawalas, Have you ever heard Hansa Maa humming to old songs? Prisoners, Government Employees of Raj Bhavan, • No matter what the situation is, you will always nd a smile on Mantralaya, BMC, and many more. Hansa Maa's face. A smile that is denitely quite infectious. • Maa was also the committee member of NCERT alongside Dr. Her laughter can brighten up any room...even The Yoga Saab and helped design the syllabus for schools that was Institute. implemented throughout the country. • Hansa Maa has spent a lot of time in nding variations to a variety of yoga asanas. This research and contribution have She is nothing but a pure source of inspiration to each one of us. enabled people from different medical histories to enjoy the One of her favorite songs that truly denes what she stands for, benet of some asanas, which they couldn't practice earlier. and what she means to us, is... • Under Dr Hansaji’s leadership, the Institute received the prestigious Prime Minister's Award by Honorable Prime Minister Shri Narendra Modiji for Outstanding Contribution to Yoga 2018 Mein zindagi sath nibhata chala gaya, • Hansa Maa has also been honored by the Bharat Gaurav Har kra ko dhuyen me udata chala gaya Award for extraordinary contribution and excellence in the eld of yoga at the UK House of Commons in British Jo mil gaya usi ko mukkaddar samajh liya Parliament in London, in 2019. Jo kho gaya me usko bhulata chala gaya • Our Hansa Maa is also a celebrated presenter of the popular Gum aur khushi me farka na mehesus ho jahan television series Yoga for Better Living on DD, and an Expert Yoga presenter for the Yoga Sutra program aired on ZEE TV Me dil ko us makam pe lata chala gaya across the globe in 162 countries. Have you seen her show on TV? • She has also authored and co-authored over hundreds books on Yoga! How many have you read?

5 YOGASATTVA FROM THE TEACHER’S DIARY Modern life, stress and yoga

Stories of success are rooted in the daily grind, sleepless nights, Unsurprisingly, Yoga philosophy is perfectly aligned with the being always switched on – but the price might be too high to way stress is dened by modern scientists. I nd it fascinating pay: the deterioration of our physical and mental health. that the knowledge that has been around for thousands of years makes perfect sense in today’s world. Stress is seen as a badge of honour: In today’s world, stress equals being busy and being busy equals success. By being When I teach Yoga, I remind students to inhale deeply into their extra busy we become disconnected from ourselves and create lower abdomens and to extend their exhalation without tremendous amounts of stress in our lives, all in an effort to overexertion. This teaching comes from Patanjali’s sutra on eventually show to the world (and to ourselves) that we are : “[when ] has been secured, there follows “successful”. control of bio energy, in the inspiratory and expiratory movements“, which means that by extending the duration of This is all very well and true, but can we eliminate the stressors exhalation, one can regulate the nervous system’s response. in our lives? We can’t all move to a Caribbean island and swim with turtles all day…so we have to learn how to deal with the What does this mean for the nervous system? When we feel stress of modern life, for our health. anxious or unsettled, if we inhale deeply and make sure we exhale fully and for longer than we inhale, we are activating our This rst and most important step, in my view, is to identify the parasympathetic nervous system, the rest-and-digest part of source of stress and to build emotional strength (think, a the nervous system, moving our biological responses away workout for your mind!). These two suggestions are very close from an anxiety attack. to my heart as I too believe that knowing myself and building my emotional resilience are my greatest tools to be able to face Remember, your breath is a built-in tool that you can use to whatever comes my way. So, I acknowledge the challenges, manage your wellbeing; it is free, and it is at your disposal, accept them and take a deep breath. anytime and anywhere. If you need inspiration (see what I did here?!) check out this pranayama video with Dr. Hansaji Speaking of deep breaths, let me introduce you to Sama Vritti Yogendra. Pranayama (box-breathing). I imagine the box below in my mind, with my eyes closed and, breathing only through the nose, I inhale for 5 seconds, hold the breath for 5 seconds, exhale out for 5 seconds and hold the breath for 5 seconds.

You can do 5 seconds, 3 seconds, 8 seconds…whatever works for you! Repeat this cycle for a couple of minutes and reassess how you feel afterwards.

Patanjali listed psychological pain, negative thinking, anxiety and irregular breathing as four companions resulting from nine Dr Carolina Estevao obstacles; symptoms of stress we would say today.

6 YOGASATTVA YOGA MD Covid-somnia

he pandemic-induced stay-at-home life has played havoc with people’s routines and along with that, a good Tnight’s sleep, creating a new population of chronic insomniacs – “Covid-somnia” is what physicians and researchers are calling it. There is a massive 15% increase in cases of sleep disorders ranging from chronic insomnia (lack of sleep) to hypersomnia (excessive sleepiness).

Our body is governed by a day-and- night cycle and people follow social cues to go out for work, study and physical activities, which have all been disrupted. The underlying causes identied are acute anxiety and stress related to fear, social isolation, nancial insecurities, physical inactivity and constant exposure to negative media.

Although affecting all age groups, teenagers and young working adults (aged 25 to 45 years) have been severely affected – the elderly had fairly relaxed schedules. But, students and young adults do not have a xed routine to adhere to and are addicted to their gadgets.

Yoga is a natural solution to the stress and anxiety that feeds Covid-somnia. It is a perfect antidote to sleeplessness precisely because it is so deeply soothing and relaxing for both the body • Before going to bed, practice and the mind. With healthy routines and lifestyles, even § Rubbing the soles of the feet with a brush excessive sleepiness is taken care of well. Here are some tips § Running a ne-toothed comb through the scalp for 5 - 10 mins from a Yogic lifestyle for managing it: § Practice alternate nostril breathing • Stick to a sattvic diet, which is light, simple, easy to digest food. Dinner should be light and taken two hours before § Yogendra Pranayama IV sleeping • Have ½ cup of nutmeg milk just before sleeping • A Karma Yoga attitude is highly recommended. Many people • Drink plenty of uids have difculty in accepting the situation they are in and worry about the future • Avoid caffeine (tea and coffee) after 2pm • Develop faith in a higher reality. Ask yourself “What lessons • Maintain a sleep routine of going to bed at a xed time does life want me to learn from this illness?” rather than “Why • Observe frequent relaxation during the day to maintain good this is happening to me?” energy levels and efciency throughout the day • Vairagya Bhava – develop an attitude of “Letting Go” • Inculcate a hobby of your choice • Practice Anitya Bhavana by telling yourself “This too shall • Walk at home/building compound for 30 mins and take a 15 pass as nothing is forever” mins stroll after dinner • Develop an attitude of gratitude - write down 10 positive • Follow a routine/planned activities for each day points every day • All asanas are benecial • Think about joyful events or moment before going to sleep • like Anuloma Viloma, Bhramari and Om Chanting are very effective. Practice of Yogendra Pranayama I, breath awareness during the day helps keep negative thoughts at bay. • Observe the following sleep Hygiene: • Get off all gadgets one to two hours before sleeping and keep them 2 -3 feet away or preferably in another room to prevent electromagnetic radiation • Keep the room dark, cool and comfortable • Wear comfortable clothes Dr. Taruna Kardak • Take a warm shower L.C.E.H. • Play some light, relaxing music

7 YOGASATTVA YOGA TECHNIQUE OF THE MONTH

Sahaj Kati Madhya Bhavasanas (SKMB)

Postures for the Torso, Hips, Toes, Feet and Knees (SnS) and Lying Down

Torso ows: Variations for the torso upholstery. A dining chair without armrests is ideal. Keep include: your knees a little apart, abdomen tucked in. Place your heels at on the oor if you are a beginner. You can try to raise your heels, with toes on the oor. Variation 1 SnS 1. Sit on a chair with your hips rmly xed, but at the edge. This variation can be done both standing and sitting. In 2. Clasp your hands above your head, holding the head this practice, the back is stretched and the abdomen is with your forearms. Keep your legs a foot apart and feet held in. parallel to each other. 3. Inhale and tuck in your abdomen and as you exhale, in If you are practising this variation sitting, it is best done one continuous owing movement, bend down to the sitting on the ground with legs spread apart. right from the waist to the centre, to the left and up to the centre. In case you wish to practise sitting on a chair, rmly sit on 4. Repeat such clockwise and anti-clockwise movements the edge of a straight-backed chair, preferably wooden twice. Check that during the entire torso ow, your head (plastic is too lightweight and prone to toppling) without and hands move together.

Variation 1 (A) Variation 1 (B) Variation 1 (C) Variation 1 (D)

8 YOGASATTVA YOGA TECHNIQUE OF THE MONTH

Variation 2 3. Keep your left hand xed on your opposite foot, inhale 1. Sit on a chair with your hips rmly xed but at the edge. and as you exhale contract your abdomen, twist your torso to the right and simultaneously take your right 2. Inhaling, raise both your arms above your head and as hand up to a point towards the ceiling as you look up at you exhale, bring them down in a smooth sweep to your raised hand. touch your toes. In case you cannot touch your toes, go as far down as you can without toppling over.

Variation 2 (A) Variation 2 (B) Variation 2 (C)

Variation 1 Variation 4 Keep your legs straight and simultaneously point your toes 1. Keep your legs together with your feet resting down. of one foot and ex the other set of toes. Keep up this 2. Lift your heels off the oor. Remain in the position for ten alternate movement for around ten times. seconds.

Variation 2 Variation 5 Keeping both your legs and feet together and knees straight, 1. Spread your knees and feet apart, lift the heels up. rotate your feet clockwise and anticlockwise of both the legs 2. Inhaling, raise both your hands and join the palms above together. Make sure you make complete movements of your head. pointing and exing the toes.

Variation 3 1. Hold your toes of one leg with all your ngers as shown. 2. Push your toes down with all your strength and at the same time, let your ngers resist that push.

Note: You can practise with one foot at a time or both together.

9 YOGASATTVA Happy Birthday Hansa Ma, You have taught me that yoga is more than exercise. Yoga is also about spirituality and inner peace. On your Birthday, I wish you abundant happiness and love. Happy Birthday! Your birthday is a great opportunity to Regards thank you for your benevolence, wisdom and compassion that has Garima Bharadwaj touched many. Have an amazing day Manchester and grateful to have crossed paths with you. Vishnu, USA Maa’s

My beloved Aunty, I am so grateful to the almighty for Birthday having you as the guiding light in our lives. May your blessings always be with us. My humble reverence and Pranam on your birthday. Wishes Sheetal Desai, Wisconsin, USA

Happy birthday Hansaji, you are a shining star, working tirelessly for the benet of others all over the world. Thank you

Niki wadhwa Vancouver,

May divinity bless you with health, Namaste Hansaji! happiness, peace and prosperity. I wish you an amazing day today full Happy Birthday!! of joy, may all of your wishes come true. Stay with a young soul, because Sakshi Boston, USA age is merely the number of years the world has been enjoying you! Our wishes for Hansaji Greetings from Madrid, Spain. Wishing you a very happy birthday Love, Hansaji. May your light continue to illuminate us for years to come. Thank Hansaji Good bless you in your Cristina Choti, Spain you for your wisdom and love ! birthday! I wish for you the enlightenment and the strength to Jameela and Janak Desai continue expanding the message of Dear Hansaji, Washington, D.C., USA Yoga as a philosophy of life Wishing you a very happy birthday! throughout the planet, removing You are such an inspiration to us all - darkness and bringing harmony, thank you. My dream is to come to the peace and love to the entire planet. Yoga Institute, until then I continue to study and teach Yoga in my spare Cristina Colimon time and help others. Bogotá, Colombia With love, Melanie Leitch, Namaste, I wish you all the very best Happy birthday to the teacher who You have devoted your lifetime in for your birthday! Thank you so much guides & inspires us with her lovely making it possible for people at large for your work. Because of you and the smile & is an inspiration in the way to inculcate yogic practices in their Yoga Institute so many beautiful souls she conducts her life. lives! I Wish you a very happy 74th from all over the world had a chance Birthday. With lots of love, respect and to meet each other! Happy birthday Rasheeda, Mumbai gratitude. from Austria! Roma Bhadra, Laura Jagochutz, Austria Many many happy returns of the day, Haryana you have enlighten our lifes by way of Yoga. Happieee birthday dear Hansa ma! Namaste dear Hansaji. I wish you all Hemchandra Patil, You have been this beautiful ball of the best in this especial day. Be sure Kolhapur, love and compassion, gracefully that your knowledge and good vibes touching our hearts and souls. are being spread all over the world. Thank you for everything and happy Pranam Hansa Ma Vasundhara, Mumbai birthday. Thank you MA for the invaluable knowledge. May you be happy and Dear Hansa Ma Veronica Relano, healthy to inuence many more lives. Wishing you a very happy birthday. Guadalajara, Spain Always grateful. Best wishes May you keep glowing every year as Rashi, New Delhi you are like a shining beacon in our lives and your every word lights up our dull hearts and enlightens our minds. Love Jesica Vales, Goa

Dear HansaJi Wishing you a very happy and joyous birthday. Much love, Diya, Mumbai

For Hasaji with love and gratitude for all you care and share - many happy birthday wishes today 8.10 , the year Happy Birthday Hansaji. YOU MAA!! ahead and all the birthdays after that. In life you have to do your own Came with that bright smile choices. With age, one’s can say “I And showed a nger straight Caroline & Carlo, am old now, I need to rest” or as it is Blessed I feel DYK for you with your intrinsic traits of U as guide guru & a coach energy, faith, to say “Time ies, I have You will always live with that smile in me not a minute to lost to enjoy it”. Wishing you a birthday with power to Happy birthday Maa You are an inspiration for all. reach each n every soul From the whole family of centre What a blessing to have met you! Showing that nger straight!!! Lothlorien/Yoga Institue France I send you my Best Wishes. Mansi Shah, Mumbai Lucas Fredy Pinky Hélène, Mauritius Richard Krishan and Nathan France SADHAKAS PEN

Hansaji… A Fearless Captain

During this Centenary, Hansaji.. Yogendraji and Doctor Saheb and Mother Sitadevi Has to take The Yoga Institute to new shores Gone to the other shore, send their good vibes constantly We pray that she will always have a vision clear To this noble Institute, a center of learning And move ahead the Institute, without fear…. Like the Harvard of the East.

DETERMINATION.. LET’S JOIN HANDS…WITH DR. HANSAJI…

She is a determined lady, with strong will … …and ably assist our new Spiritual Guide.. Functions like the Shakti, the creative power; ..a lady with experience and wisdom.. From a simple ashram, the Institute has grown her role/s are multi-dimensional now… Almost like an “university”… A friendly mother, a wise philosopher and an able guide! Her Shakti guides the multitude of students Hundreds of teachers, and even more numbers of Sadhakas

SHE IS ABLY ASSISTED Harold Sequeira is one of the oldest living students of Her son Hrishi, and daughter-in-law, Pranee…. The Yoga Institute. He is 84. Keep everything “ship-shape” at TYI He had the good fortune, to sit The Sadhakas too, man the posts…. at the feet of the master, And everything is smooth sailing, under an able Captain. during evening, in his room... He got priceless teaching from the Guru. SPIRITUAL GUIDANCE

12 YOGASATTVA TRANSFORMATION THROUGH YOGA

From Hardship to Health - Life's Lessons through Yoga A Case Study

Sometimes we make plans but life has other plans for us. 4 times every day,” reports Mohan proudly, adding “I also learnt Despite everything in Mohan Akali’s life pointing to The Yoga that Yoga means full commitment.” Institute - cousins teaching there for over 15 years, moving close to Santacruz, his wife joining the 7 Months TTC, talking to Through Yoga, he also learned about the kleshas and imbibed the Hansaji regularly and having health problems - he never value of vairagya, especially when it comes to missing his late regularly visited TYI until his wife passed away and he nally wife and focusing on the time spent together rather than the loss: joined the 7M TTC in 2005 after a last nudge from Hansaji. “I have been realizing that while my love for Raksha and mutual understanding and feeling for each other was true and spiritual, By then, Mohan was in deep depression by his wife having been my addiction to her was material - it had to end sooner or later. I gone for over a year and suffering from stress-related illnesses am learning to understand that all this was Nitya and it was my like vertigo and hypertension. He also lost interest in his ignorance that made me enjoy it as if it was Anitya. I take pleasure business and decided to scale it down. However, he always in recollecting the wonderful 30 years we had together.” believed in ishvara pranidhana, surrendering himself and his fate to a higher reality, and followed that little voice that guided Lessons on the yamas and niyamas were also not lost on Mohan him to nally enter the gates of TYI for good. who reected on satya, especially when running a business: “While essentially, I am an honest person who genuinely hates A change became apparent almost immediately: “From the rst lies, I have realized that we do speak a number of ‘clever lies’ as day at the 7-Day-Camp till this day, I have not taken a sip of tea Dr. Jayadeva used to point out repeatedly. In business, the or coffee (I had already stopped alcohol by the end of June 2005 management principles I had learnt, told me to optimize prots on an inner call). I don’t think I have missed my asanas on more while giving the client optimum service. I now realize that taking than 8 days in those eight months - as a volunteer for the 7-Day- more than a reasonable xed margin to the extent required to Camp and the 21-Day-Camp I would wake up at 4.45 AM so that maintain my service to the client, is doing ahimsa to the client and I could nish my asanas and my prayers before leaving home. I is parigraha for me. I am trying to be strict on myself.” have missed only three days of attendance in my 7M TTC.” Despite all these achievements and his success in Yoga, All this discipline had positive physical repercussions as well: Mohan’s ego has not risen and he managed to stay humble, “My exibility has improved by at least 5%. On the health side, I realizing that simply being human means having shortcomings. “I have been able to stabilize my pulse rate to a very healthy know there are so many more areas in which I can improve myself 50/min and my blood pressure has stabilized to the extent that and become a better and a happier person with the help of the doctor has allowed me to drop my BP medication Yoga—I still have my million faults to eliminate. I am convinced completely! I have people coming and telling me that I am that God guided me to The Yoga Institute and I am grateful to God looking much trimmer and healthier - I have lost 3 inches of girth, and thankful to Hansaji.” my beer belly is gone. I now climb to the 2nd oor of the Institute

Have an interesting story to share how yoga has changed your life? Email us at [email protected] and you could be featured here soon.

13 YOGASATTVA 14 YOGASATTVA FEATURED ACTIVITY

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15 YOGASATTVA FEATURED ACTIVITY

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16 YOGASATTVA FEATURED ACTIVITY

Presents OMEN’S E W CA RE M F P

Celebrate health and happiness. Celebrate body and mind. Celebrate contentment and peace. Celebrate Hansa Maa's Birthday.

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17 YOGASATTVA TYI NEWS HEADLINES

Dr Hansaji sharing her wisdom with students from different parts of the world.

Students from 1 Month Teachers’ Training Course begin their Yogic journey at The Yoga Institute.

18 YOGASATTVA TYI NEWS HEADLINES

1 Year Teachers’ Training course students conditioning before class.

Students learning meditation techniques during the course.

19 YOGASATTVA TYI NEWS HEADLINES

Part- time 200 Hours Teachers’ Training Course students preparing themselves for asana class.

Understanding Samkhya at The Yoga Institute.

20 YOGASATTVA TYI NEWS HEADLINES

Students learning Kapalrandhrad Dhouti technique. This technique is a stress buster.

7 Months TTC students practising parvatasana.

21 YOGASATTVA TYI NEWS HEADLINES

Yoga can be soothing but doing it with the right set of people can be life changing. It is elevating and exuberating. We have just the right set of experts at The Yoga Institute, Dr Mickey Mehta and enthusiast Shaina Nc for the #YogabytheBay Home Edition to give you that one heck of an experience.

21 days better living course (Hindi) learning yogic concepts.

22 YOGASATTVA YOGA CELEBRATES LIFE

Change happens with one person at a time Shri Krishna Prakash (IPS Spl. I.G.P (Admin) Maharashtra State)

Fitness is not a momentary activity but a lifestyle that needs to their immunities. To encourage this, every person who had be practiced by all of us. This is especially true in these registered, received the same tness device as the policemen challenging times of the pandemic where every day we must be and they could use it to monitor their health levels. Also, a on our guard. And while we keep ourselves safe within the four certicate of appreciation was given to all those who donated, walls of our homes, our police force braves the odds every thanking them for their invaluable contribution. single day, sometimes even paying the ultimate price. Any movement cannot be successful without the participation Keeping their health and well-being in mind, the ‘Suryasana and enthusiasm of the people. It is what creates true change in Movement’ was launched in association with The Yoga Institute, society. And the way this movement aims to be successful is the oldest institute teaching traditional yoga. The main objective through Surya Namaskars. Every participant had to select a of this movement was to raise funds for the frontline corona challenge for themselves, based on their individual capacities warriors and to aid them in their duty through the ancient and through the guidance provided by The Yoga Institute on its practice of Surya Namaskar. This unique approach would not various social platforms, perform the Surya Namaskar. The only ensure that the police force is well-supplied with all the participants were also encouraged to record themselves and necessary resources but also give the people an opportunity to share their tness progress on social media and share it with boost their immunity by participating in this movement. their friends. The objective was to bring in as many people as possible into this movement and create awareness, which For every registration made, the police force ofcers would be would directly benet our frontline corona warriors. equipped with a Fitness tracker that captures any changes in the body-temperatures or pulse rates and tracks their overall The police force is one of the most seless and continuously tness. This makes it possible to pre-emptively spot any engaged groups of servicemen who brave all kinds of abnormalities and symptoms and in turn, can be instrumental in adversities for the citizens they protect. It thus becomes the saving the lives of the personnel on the ground. Not only this, but natural duty of everyone to support them in any manner the registrations would also boost the efforts made to provide possible. And the Suryasana Movement is one of the best ways the policemen with the essential PPE kits which act as an to do it. It not only ensures that the practical support to the armour for the corona warriors. As with the policemen, it is also corona warriors is provided but also creates awareness about important that the people take care of their health and boost their courage and sacrice.

23 YOGASATTVA YOGIC INSIGHTS

Thoughts on Prana Dr. Jayadeva Yogendra

t is very hard to point out something and say that this is continuously involve us in things, never giving us a chance to Prana. Because Prana is neither the act of breathing nor really sit down and think of things as they are. Ieven what we would call as physical energy. It is rather a concept, a large idea, to show us how the entire evolution So the effort in Yoga is to stop this vicious process by not occurs. The gross object and their subtler aspects are allowing the energy either to arise or get lost, but rather just to conceived as the two entities in creation. We think in terms of maintain oneself in a neutral zone. And ṭhis is very close to what matter and of form. There is food and then there is one who eats is called as the total mastery over the mind, which means not the food. allowing the mind to function. No sooner it starts its activity, it functions in this way. And this is its way of functioning because The continuous activity that goes on in us is like a ball that is its grooves are there, its memories are there. That is why so being bounced down and again rises up. We are suppose to be much is said in the Hatha Yoga literature of entering the involved in the bouncing of the ball always, which means food sushumna. This is not really to be taken literally; there is nothing and the eating of the food, or the act of expenditure of energy in our body like a sushumna nadi, it is rather a concept. and the act of again trying to create that energy. But no sooner the energy is created, it is again lost. That is the mechanism, The state where the mind does not function can be translated as and we can never stop it. Now the effort is to see that the energy “no-mind”. Here the energy can be controlled. Otherwise it does not get lost in this fashion, but is rather directed into a creates mental activity. That is why we say that no sooner the neutral channel. This process of the creation of energy and then senses get activised, and as a result of this sensation and its utilization has to be controlled somewhere. So one thing is perception begins, a lot of Prana is created. considered as the food and the other thing as the eater of the food. That is what creation is. So there are techniques to learn to prolong the pause between inhalation and exhalation. When there is breathing there is Things are there, and we all enjoy them. But we do not agitation. But in the periods when there is neither inhalation nor understand their deeper signicance unless this process is exhalation, the mind is quiet. Again, it is symbolically said that in brought under check. Because it draws us totally into itself. Our such a condition of holding the breath, the symbolic kundalini is mental work, the mind itself, has created this situation. First it awakened in the sushumna nadi. creates various kinds of thinking and then it tries to correct itself, which is very hard. Therefore we need to devise a procedure This is to say when one has gained a good mastery of the mind, whereby the energy is so manoeuvred that it does not get into the act of retention or suspension of air becomes the period the wrong channel of use. The way in which we function all the when there is a real spiritual understanding. Understanding time is this: We use energy wrongly and then, to replenish the cannot occur when there is agitation, when there is a lost energy, we have to create fresh energy, which again is considerable loss of energy due to involvements. Spiritual getting lost. This is very symbolically expressed in Indian insight needs a complete cut-off from the usual involvements literature. There it says that at the top of the mountain, the spinal and activities. column, there is the moon, which is full of nectar. The nectar is oozing out and the sun at the other side of the mountain, below, A story can illustrate the Yogic effort here. A king was once is eating up all this nectar. This is why we remain lost as far as captured by his opponents and imprisoned at the top of a castle reaching a higher level of consciousness is concerned. As soon which none could enter. But the king’s friend thought of a clever as we have manufactured energy, we use it up again. device. He caught hold of a large ant and put some drops of honey on its legs. Then he tied a thin string to its leg. The ant, Therefore the effort is to get the energy into the neutral channel. following the smell of the honey, started climbing upwards so It is in the sushumna nadi, as they say, that all real Yoga begins. that the king could catch the thin string. Then his friend at the Until then we are caught in this cyclic process. We may be foot of the castle tied thicker and thicker cords to the string and studying Yoga, but we just do not have enough energy left. Our nally a rope, with the help of which the king could climb down various desires and feelings totally take charge of us. So we all easily. Pranayama is of this kind. It is something subtle through complain that there is really not enough energy left in the which you can enter into the very core of a personality. There are morning until returning from work at night we spend energy. That vital areas in our body that are otherwise unknown to us. is the sort of situation we are in. The life that we have devised in Through pranayama techniques, one can work on these areas, the world around us is of such a nature and it is not only the and sensitivise and activise them. physical world. Our own desires, our curiosity, our interest

24 YOGASATTVA RECIPE OF THE MONTH

BEETROOT HALWA

Ingredients: Method: • Grated beetroot - 2 cups (thickly grated) • Heat the ghee in a pressure cooker, add the beetroots • Ghee - 1 tsp and sauté on a medium ame for 5 minutes. • Low-fat milk - 1 cup • Add 3⁄4 cup of milk and dates, mix well and pressure • Dates (Khajur) - 1/4 cup (deseeded and chopped) cook for 2 whistles. • Cardamom (Elaichi) powder - 1/4 tsp • Allow the steam to escape before opening the lid. • Add the remaining 1⁄4 cup milk and cardamom powder, mix well and cook on medium ame for 4 minutes, while stirring continuously. • Serve hot. Garnish with pistachios.

These desserts not only look very tempting but are also very healthy and tasty! Which one are you trying today to uplift the pandemic mood of your family?

25 YOGASATTVA TESTIMONIAL

Farhan Akhtar Bollywood Actor

The Suryasana Movement is a very special initiative taken by Dr. Hansaji Yogendra and The Yoga Institute. I feel honored to be a part of this movement alongside my dear friend IG Krishna Prakash Ji. With this movement, we simply got the opportunity to help our heroes and frontline warriors - the Maharashtra Police. The change starts with YOU, and that’s what this movement is all about.

Preethi Iyer RPA Delivery Lead, Mastek

The teacher from The Yoga Institute is excellent. The sessions conducted are god, and the pace is perfect for the beginners as well as practitioners. It was a stress buster for the employees. I am pleased to be part of these amazing Yoga sessions.

Priti Vora Teacher at The Yoga Institute Joining TYI was a life-changing decision. The positive vibes of the Institute, Dr. Jayadev Sir’s deep knowledge with samkhya and Hansaji’s quick tips on different issues have left a lasting effect on me! After I did my one year TTC, I realised my potential and found a new perception towards life. The course taught me that the very heart of yoga practice is abhyasa and steady efforts in the direction of what you desire. In asana practise we learnt to cherish each breath and every cell in our bodies. Yoga, which is the for body, mind and soul, taught me that the body benets from movement and the mind benets from stillness. These lessons have helped me in innumerable ways. Additionally, the yoga course also allowed me to nd a new kind of freedom which I never knew existed. I extend my deepest gratitude to my gurus for showing me the path to yoga. Their teachings have truly transformed me!

26 YOGASATTVA TESTIMONIAL

Archana Kanade London,

This global pandemic brought fear, panic, uncertainty and much free time. I stumbled upon TYI’s Online TTC and though thrilled about joining despite not being in India, initially I was a bit skeptical about an ‘online’ class. I wasn’t sure how well the teachers would be able to connect and teach, how effective asana classes would be without knowing if I am doing it correctly and if I would be able to commit and focus? After completing this 2 months course successfully without missing a single day, I can condently say that signing up was the BEST thing I could’ve ever done for myself. The syllabus is exactly the way it is during the in-person course. The coordinator, the teachers, the supporting teachers - their knowledge of the subjects, attention to each and every single student and detail and their commitment is simply commendable. Every topic is covered with utmost integrity and being tremendously patient. These teachers made the most complex topics so easy to understand, gently leading us through this beautiful journey, always with a smile! Hansaji’s Parisamvad was the icing on the cake! Her loving words, wisdom and guidance will always be treasured.

Praveen Unnikrishnan Sadhaka

I had an ardent desire to enroll myself in a Yoga TTC programme to enrich my knowledge. Thanks to Yoga institute & all my teachers who put their heart and soul in imparting their knowledge & sharing their valuable experience. All the session where very quite interactive. The theory part related to philosophy of yoga was very engaging which brought in a new perspective with more clarity towards life. The assignments were an add on experience which molded and motivated me to think positive about me and my capability to take a class. I am grateful towards the institute, my teachers&batchmates for such a wonderful journey that I had during the course which is of understanding self and growing with it.

Manisha Sharma Sadhaka

The Yoga Institute is the best place for yoga and self development. To begin the internal journey while continuing the outer journey as it is. This is the best part of the holistic yoga training here. The ambience of the place is soothing and mindful. I am so blessed to learn from such reverend gurus.

27 YOGASATTVA TYI MONTHLY PLANNER > UPCOMING ACTIVITIES

*All camps/ courses are subject to the extension of the lockdown period.

CAMP DESCRIPTION DATE/ DAY TIME

7 Months TTC Offered in Hindi, this course covers Asanas, Starting on Monday to Friday (Advanced Teachers Pranayama, Kriyas, Bhavas, attitude training, 01/10/2020 1:30 pm - 4:00 pm Training Course - QCI - counselling, public speaking, methodology of and LEVEL II) teaching, practice teaching, essentials of Sunday (English) anatomy and physiology, Yoga Sutra and 9:30 am - 10:30 am Samkhya Philosophy.

1 Year TTC Offered in English, this course covers Asanas, Starting on Monday to Saturday (Advanced Teachers Pranayama, Kriyas, Bhavas, attitude training, 01/10/2020 5:00 pm - 8:00 pm Training Course - QCI - counselling, public speaking, methodology of and LEVEL II) teaching, practice teaching, essentials of Sunday (Hindi) anatomy and physiology, Yoga Sutra and 9:30 am - 10:30 am Samkhya Philosophy.

1 Month TTC Offered in English, this course is best suited for Starting on Monday to Saturday (Instructor’s Course - individuals who wish to teach Yoga to school 01/10/2020 10:00 am - 6:00 pm QCI- LEVEL I) students and young adults who have no health and (English) problems. An intensive Yoga teachers’ training Sunday that introduces both the theoretical and the 9:30 am - 10:30 am practical aspects of Yoga.

Yoga for Cancer 01/10/2020 11:30 am - 12:30 pm Rehabilitation & Mon, Wed, Sat, Sun Recovery

Weight Management Learn how to manage your weight permanently 03/10/2020 9:30 am - 5:30 pm Camp through a holistic approach.

21 Days Better Living Ideal for individuals who have no major health 04/10/2020 - 6:30 pm - 8:00 pm Course Hindi problems, who wish to experience the yogic 24/10/2020 lifestyle to feel rejuvenated and fresh.

Diabetes Camp Yoga has much to offer in management of 04/10/2020 9:30 am - 5:30 pm Diabetes. Come and experience it for yourself.

Free Women’s Camp A woman’s capability to handle stress, whether 08/10/2020 3:00 pm - 5:00 pm emotional or physical, highly depends on her health. Yoga can help women cope with health issues and help them improve the well-being of their body and mind.

21 Days Better Living Ideal for individuals who have no major health 11/10/2020 - 7:00 am - 8:30 am Course English problems, who wish to experience the yogic 31/10/2020 lifestyle to feel rejuvenated and fresh.

Stress Management Learn how to not let stress negatively impact 11/10/2020 5:00 pm - 8:00 pm Camp your work and health.

21 Days Better Living Ideal for individuals who have no major health 18/10/2020 - 6:30 pm - 8:00 pm Course English problems, who wish to experience the yogic 11/11/2020 lifestyle to feel rejuvenated and fresh.

Pranayama Camp Learn how to manage asthma, bronchitis, 18/10/2020 9:30 am - 5:30 pm common cold, cough and sinusitis with simple asanas, pranayama and the right diet.

Meditation Camp All the techniques of classical Yoga of Patanjali 19/10/2020 9:30 am - 5:30 pm aim to create more awareness in an individual that helps him or her discover the self shining forth in one's own true nature. Recent research has proven that meditating regularly changes the brainwaves for the better.

28 YOGASATTVA TYI MONTHLY PLANNER > UPCOMING ACTIVITIES

CAMP DESCRIPTION DATE/ DAY TIME

Pregnancy Camp for This 2-day camp enables the would-be-mother 17/10/2020 - 5:00 pm - 8:00 pm Ante & Post Natal to accept the coming event of motherhood 18/10/2020 cheerfully and prepares her without fear or misgivings.

Back & Joint Disorder Manage back, joint disorders like cervical 31/10/2020 5:00 pm - 8:00 pm spondylitis, lower back pain, slipped disc, frozen shoulder, knee conditions, arthritis and such other problems through simple and effective yogic techniques.

Advance Regular Yoga The Yoga Institute is glad to bring this unique Mon, Wed & Fri 6:30 am - 8:00 am Classes – TYI Teachers advance yoga regular class to all our Teacher Training Course (TTC) students who have passed out from The Yoga Institute. This course Tue, Thurs, Sat 5:30 pm - 7:00 pm shall help you to maintain the continuity with our TTC practices and techniques. Join us to stay with our Gurus and expert teachers forever.

Upcoming Activities Explore our offerings to achieve your yogic goals, at every life stage.

BECOME A CERTIFIED YOGA TEACHER

1 MONTH TEACHER'S TRAINING COURSE

NOW ONLINE

1st Oct - 31st Oct, 2020 Timings- 10am to 6pm

FEES - `22000 For further details Contact +91-22-26122185, 26110506 or [email protected], [email protected]

ONE MONTH 200 HRS PART TIME TTC ONLINE TTC (ENGLISH ONLINE) 1st-31st Oct 2020 5th Oct -28th Nov 2020

900 HOURS ADVANCE TTC ONLINE YOGA FOR CANCER 2nd Nov 2020-20th Feb 2021 REHABILITATION & RECOVERY Starts 1st Oct 2020

29 YOGASATTVA PUBLICATIONS & CENTRES

CHOOSE FROM 500+ PUBLICATIONS (AVAILABLE IN HINDI, ENGLISH, MARATHI, GUJARATI & KANNADA)

You may also order our publications & games online at www.theyogainstitute.org/books

ANDHERI (W)

The Yoga Institute First Floor, Khajina Mahal, HEADQUARTER - SANTACRUZ (E) S.V. Road Andheri (W), Mumbai - 400058 Shri Yogendra Marg, Prabhat Colony, Santacruz East, Mumbai - 400055, Call: 9820429029, CENTRES INDIA & INTERNATIONAL India. Tel: +91-22-26122185/+91-22-26110506 9820929029, 9920329029

JUHU - CENTRE 1 JUHU - CENTRE 2 JUHU - CENTRE 3 KANDIVALI (E) KALYAN

The Yoga Institute The Yoga Institute The Yoga Institute The Yoga Institute, Kandivali The Yoga Institute, Ground Floor Backside, Rotary Club of Bombay West Sanyas Ashram Temple, Teens Dance & Fitness Studio, Saket College, Abhijat Bunglow, Plot No. 48, Rotary Service Centre, Off. Bajaj Road, Vile Parle W, Top Floor, S.C.N Sports Club, Saket Vidyanagri Marg, NS Road Number 7, Rotary Chowk, Mumbai - 400056 Saraf Chaudhary Nagar, Katemenivali, Chinchpada Road, Opp. Siddhivinayak Building, Juhu Tara Road, Santacruz W, Thakur complex, Kalyan, Maharashtra -421306 JVPD Scheme, Juhu. Mumbai 400049 Call: +91-9821367588, Kandivali (East), Mumbai 9833864964 Call: +91-9664976447 Call: +91-9987011679

MATUNGA (CR) POWAI GOA DELHI INDORE

The Yoga Institute The Yoga Institute The Yoga Institute The Yoga Institute, Delhi The Yoga Institute, Indore Sri Kanyaka Parmeshwari C - 308, Kailas Business Park, Viva Chorão, Near Our Lady of Swami Parmanand Prakritik 1st oor, Plot No. 3, Temple, Plot No 403, Hiranandani Link Road, Powai, Grace Church, Madel Chorão, Chikitsalaya ( SPPC) Akshay Deep Colony MR 9, Vasavi Nilayam, Mumbai Tiswadi Goa, 403102 Near Main Mother Near Lotus A.B. Road, Telang Road, Dairy I.P Extension, Delhi Indore (M.P.) – 452010. Matunga (CR), Mumbai Call: +91-9820696800 Call: +91-9820557676 Call: 011- 22478881 / 83 Call: +91-9981114056, Call: +91-8879955000 9920171359

HONG KONG ITALY THAILAND FRANCE COSTA RICA

The Yoga Institute 35, The Yoga Institute, The Yoga Institute Thailand The Yoga Institute, France The Yoga Institute Kimberly Road 11/F, Dharmayogakaruna, (Doi Saket Yoga Training Center) Centre Lothlorien, Costa Rica, Finca Elefante, Tsim Sha Tsul, Hong Kong. Via delle Genziane 36, 198 Moo 2, Luang Nuea Sub-Ditrict, Domaine de Moiron Provincia de Alajuela, Call: 21919651 36050 Creazzo (VI) Italy. Doi Saket - 50220 52800 Foulain, France Atenas, 20501 Call: +39 348 2156449 Chiang Mai - Thailand. Call: +33 (0) 325034086 Call: (506) 8729 3102 Call: +66 931783213

30 YOGASATTVA Shri Yogendraji - Relevance of gunas in evaluating our “ chitta-bhumi “

According to Samkhya Philosophy, Prakriti is the basis of all physical aspects of Cosmic or Universal phenomena simultaneous with an objective constituent of an individual. Its subjective aspect is provided by Purusha or individual consciousness.

Prakriti has two operating tendencies or Gunas viz. ( 1 ) Rajas being a source of activity and ( 2 ) Tamas being the source which resists activity. Sattva being the regulatory or discriminative Guna of Prakriti available only when in association with Purusha. Union of Prakriti with Purusha (compared with a strong, sure-footed person with no vision carrying a lame person with vision) leads to evolution with Chitta being the rst evolute with a psycho- physical base at an individual level and Mahat or cosmic intelligence as rst evolute at a universal level.

Thus, an individual personality when born has a biological body along with a subtle body consisting of Purusha and its associated Chitta — commonly understood as Body- Mind-Soul. The body is inherited from the parents, is ever-changing and perishable. Its Chitta, which is all- pervading, subtle, ever active and accumulative, gets transmigrated along with its Purusha rom the dying body into a new body in the making.

“The only thing that increases with use to advantage is knowledge.”

FOUNDER, SHRI YOGENDRAJI YOGASATTVA OCTOBER 2020 ISSUE MONTHLY NEWSLETTER OF THE YOGA INSTITUTE, INDIA OLDEST ORGANISED YOGA CENTRE IN THE WORLD