YOGAMAY 2021SAMONTHLYT NEWSLETTERT OF THEV INSTITUTE,A OLDEST ORGANISED YOGA CENTRE IN THE WORLD

L E T S H E A L T H E W O R L D W I T H T H E P O W E R O F Y O G A YOGASATTVA MAY 2021 CONTENTS F E AT U R E D 11-15 Y O G I C A C T I V I T Y I N S I G H T S 26 NISPAND- If you practise the most Yoga authentic 4-5 App

How to make H E A D L I N E S your body - and mind! - more Covid-resistant Events & Happening at The Yoga Institute around the world. Fear of Failure 16-24 Renu Khazanchi 6 Y O G A M D R E C I P E O F 27 Yoga for the T H E M O N T H Knee Joint Covid Diet Dr. Suman Rao, M.B.B.S 7

Y O G A T E C H N I Q U E Y O G A C E L E B R AT E S 2 8 T E S T I M O N I A L S O F T H E M O N T H L I F E 3 0 U P C O M I N G Top 3 to practice Limits of divine A C T I V I T I E S during Covid consciousness 25 Shri Yogendraji 3 1 V I D E O O F T H E M O N T H

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T R A N S F O R M AT I O N

T H R O U G H Y O G A The Yoga Institute Marg, Prabhat Colony, When Covid strikes - Santacruz East, - 400055, India. how to keep symptoms Email: [email protected] mild Tel: +91-22-26122185/+91-22-26110506 10 www.theyogainstitute.org

Follow us on theyogainstituteofficial tyi_official TheYogaInstitute the-yoga-institute-official the-yoga-institute EDITOR’S NOTE

Namaste,

We all are doing our best to cope up with the ups and downs of life and more importantly with the latest surge of Covid - 19 cases in India and worldwide. Although last May we found ourselves in a similar situation of lockdown, we did stay calm and safe by practicing Yoga and tackle the pandemic situation. This time again, we are bombarded with distressing news from every corner. Thankfully, Yoga way of living has empowered us to be well equipped to take care of our health, physically & mentally and sail through these challenging times too.

According to the most recent studies of 2021 by WHO, every one in seven individuals suffer from some form of mental health issue in India. Addressing the lack of awareness, accessibility, and platforms associated with mental health is naturally becoming the need of the hour. To address this, TYI is all set to announce the upcoming launch of its NISPAND app which will revolutionise the way mental health is dealt with worldwide. Nispand aims to reach out to as many individuals as possible to lend out a helping hand during these testing times. Largest bank of most authentic guided meditation in the world, Nispand is designed to create a habitual process of training your mind to focus. Stay tuned to join us on the upcoming launch of this remarkable journey of mediation.

Till then take a look at Dr. Hansaji’s tips on how to make your body and mind Covid resistant. Also read further to learn about dietary suggestions for Covid.

To commemorate motherhood and their contribution to society, we wish Happy Mother’s Day to every woman and appreciate their seless role in nurturing lives.

Keep Calm and keep practicing Yoga!

PraneeHYogendra Pranee Hrishi Yogendra

3 YOGASATTVA PEARLS OF WISDOM

How to make your body - and mind! - more Covid-resistant

4 YOGASATTVA PEARLS OF WISDOM

owadays this infection of Covid is really spreading so taking this vaccination, a person feels very low in energy, feels strongly that people are eager to quickly take the fatigued and tired, so we have to conserve energy and we have Nvaccination. But people don’t realize that after taking to increase our energy, only then can we be safe. the vaccination, the infection can also come and can even take your life. So we can’t put our hands up and say ‘green signal, now we can do anything’. So here is one app that The Yoga Institute is coming out with where the mind’s energy could be really focused. Where the mind will not cause deterioration but will help a person We have to still take the same precautions after getting the overcome all the weaknesses. So here is an app where you are vaccination that we were taking before. Rather a little more meditating on something, which is exactly for you. because you have taken an injection on your arm so that upper arm has a very strong spot; the muscles become tight over there. So a person is supposed to see that you relax your If you have anxiety, there is a meditation for anxiety; if you have muscles; the muscles of the arm, the muscles of the neck, the anger, there is a meditation for anger; if you worry a lot, there is a muscles of the shoulder. So some are a must, a person meditation for worry - so this app has become such a need of the should do that. hour. And people really need this because if there are all good thoughts and only one negative thought in the mind, the Some asanas for relaxing the facial muscles and eyes are negative one can just wipe off all the good ones. also very important. And see to it that the person is in the sun for some time, walks, and above all, eating the very So be very clear, understand when we are going to launch. Start right type of food. using this app to have a better level of mind, a better control over the mind. And help yourself to progress in life. It is only the mind At this time, if wrong food, junk food goes into the system or that can take you to the best state or the uncontrolled mind can packaged food, articially colored, avored food, articially take you to the worst state. So the human mind needs to be vitaminized, mineralized foods, unhygienic food, it is really handled well. Take care. going to affect the person. And the person would be back to square one, absolutely open to infection.

Another area where a person can be open for infection is the human mind. When the mind is disturbed, everything goes haywire. One disturbance in the mind like anger or hatred, frustration or worry or anxiety can cause a good amount of deterioration in your health. The vaccination can’t help here; the mind will help here. Smt. Hansaji J. Yogendra And so the human mind needs to be channelized; the energy of Director, The Yoga Institute. the human mind needs to be trained. During Covid and after

5 YOGASATTVA FROM THE TEACHER’S DIARY

FEAR OF FAILURE

friend recently called after a long time, he wanted to all this leads to a sense of failure. In both cases, our peace of share his failure story. He was a successful mind and therefore our capability to excel and perform our Aentrepreneur for many years but was now facing a duties suffers. downturn in his business. His colleagues were turning him down, his revenues were dipping and all his strategies to revive Most often, failure is linked to ego and sense of self-worth. A the business were not yielding results. His emotional state was friend, whose wife has a better job in terms of money and status, one of numbness, not knowing what to do, how to go forward has a sense of failure. He is addicted to chewing some opium. and how to deal with the situation. He was not meeting anyone, Comparisons with family, with friends, with batch mates, with staying in the apartment all day, taking sleeping pills or alcohol neighbours are very common and are the breeding ground for to sleep. He had given up hope and had stopped visiting our low self-worth. Our sense of wellbeing takes a beating and religious sites to get his wishes fullled. we feel a slow and nagging emotional pain.

Listening to him and trying to counsel him to be patient and Can we manage our fear of failure through yoga? I believe yoga maintain equanimity was all that I could say to him. I was left offers a huge empowerment to people who choose it. Two thinking that failure and fear of failure was a cause for stress in critical skills are required to remain calm and happy in any our world today. A closer look at the lives of people who are situation, whether success or failure. The rst is awareness of going through a similar pang and pain makes me wonder what is happening within us, our reactions. The second is whether yoga has an offering for people today to help them maintaining equanimity, not judging success of failure, but overcome fear of failure. seeing it as it is. Not getting swayed by compliments or getting gloomy by criticism is the strength a student of yoga will A closer look at the mechanics of failure throws up many develop. The attitudes of Vairagya and Aishvarya would help us approaches of looking at the problem. We set many goals for to take things in stride and not get attached to the outcome. our success, most of them are in the material form, like having X Aishvarya would give us the strength and condence to move amount of money, social status etc. Most often we x our goals on despite failure and to discover what else we can offer to our and expectations on what other people are doing and what life. others expect for us to do to term it as successful. We may have enough money and comforts, but when others are doing better, Success and failure are inevitable and both are impermanent. we compare and then declare ourselves as failure. When we do We may not always get what we expect, in the same shape and not achieve goals xed on basis of others’ achievements, we form, but the universe has a way of rewarding our authentic label it as failure. actions, it respects our integrity, our wholesome actions. The results always manifest in many ways, we need to be mindful to The second aspect is that we have a certain expectation about notice them. Our fear of failure must never be an obstacle to us how events should shape up and when they do not match our being authentic and high-integrity persons. Failure does not expectations, we tell ourselves that we are failures. give us a right to abuse our mind and body.

When we have expectations from ourselves and expect events Renu Khazanchi to unfold as we want them to and when we compare with others,

6 YOGASATTVA YOGA MD

Yoga for the Knee Joint

he knee joint consists of two major bones, the femur or surgical repair (of ligaments and meniscus, or fracture), above and the tibia below, plus the patella or knee cap medical treatment of metabolic disease (deranged cholesterol, Tthat moves over them in the front. The tibia and bula triglycerides and glucose levels), and treatment of gout, form another smaller joint on the lower outer side of the knee rheumatoid disease bring a cure or control of the problem. The joint. The bones are held together by brous tissue called the most common causes of chronic knee pain are being ligaments. The knee cap has a cushion (called bursa) both in the overweight, degenerative osteoarthritis, nutritional deciency front and behind it, so that there is no (Vitamin D3), osteomalacia, friction as it moves over the bones. osteoporosis, collagen vascular Muscles are attached to the ends of d i s e a s e ( r h e u m a t o i d ) , the bones with strong tissues called immunological (psoriatic). Post tendons. The quadriceps muscle medical management, rehabilitation (made up of 4 muscles) in the front of and physiotherapy and nutritional the thighand the hamstrings in the supplementation is warranted. But back are responsible for the exion to maintain the exibility and and extension movements of the strength of the knee joint, a lifelong joint. The strong muscles see to it maintenance exercise schedule is that there is a space created needed. This is where yoga asanas between the two bones. This space come in useful. These asanas help is lled with a uid called the to keep the joints supple and well synovial uid, which allows smooth oiled, preventing damage. Asanas joint movement. There is cartilage also help a healthy person without cushioning over the ends of the knee problems to keep away from bones that prevent the bones from future damage. rubbing over each other. Also, there are a few smaller muscles that help S i m p l e s t r e t c h e s d o n e a s in the rotational movements of the preliminary steps before doing knee. The ligaments and the asanas help in correction of the foot, muscles need to be strong to knee, hip and spine alignment and support the joint. Weak muscles of warm up the joints. Asanas like the thighs can cause the thigh bone Sthita prarthana asana, Hasta to come closer to the shin bone, (backward stretch) and thereby reducing the space in the Yastik asana correct our posture joint. As the bone ends rub over and give a good stretch to all the each other, the cartilage is lost and body parts including the muscles the wear and tear of the bones thus around the knee. There are specic begins. Hydration, healthy fats and a s a n a s f o r t h e h a m s t r i n g s , proteins are needed to keep a good quadriceps (stretching), internal and volume of synovial uid in the space external rotations of the knee, both otherwise dryness ensues and hastens wear and tear. So in standing and lying down and a few while sitting. They help in muscle strength, supple tendons and ligaments, good synovial stretching and keeping the muscles and ligaments around the uid and strong well hydrated bones are needed for a good joint exible. After the warm-up and stretches, muscle functioning of the joint. strengthening asanas like Talasana, , Ekpadasana, Sethubandasana, and many more, The causes of knee joint pain are many. It is either acute, help in strengthening the muscles around the joint. Holding a sudden, or long drawn and chronic. In the younger age group, specic posture for a longer time helps build the muscle, though usually birth defects, injury to the knee, fracture, tendonitis, not as much as in weight training. Since the asanas are done in knee cap problems (like a tear), abuse of the joint (in sports or a chronological way, there are no chances of injury. profession), nutritional deciency, or viral fever are some of the common causes. These need to be treated by the medical Asanas appropriate to the knee joints, done in this systematic practitioner. order on a regular basis, would denitely keep our knee joint in good shape, to do other sports and extracurricular activities In late adulthood, acute causes of knee pain like a fractured involving the joint. This alongside good nutrition for healthy bone, a ligament tear as in cruciate ligament injuries, meniscal bones and muscles and good hydration will go a long way in injury, inammation as in acute gout, rheumatoid disease and keeping the knee joint healthy. infections of the joint need to be investigated, with required blood, urine tests, X-ray, CT or MRI or arthroscopy. Arthroscopic Dr. Suman Rao, M.B.B.S

7 YOGASATTVA YOGA TECHNIQUE OF THE MONTH

Top 3 asana to practice during Covid Pavanmuktasana

Steps Benets

1. Lie supine at full length on a mat with your feet 1. It expands your lungs and chest. together and hands at the sides. Inhale. 2. It is benecial for kyphosis. 2. Exhaling, raise your right leg, fold it at the knee joint 3. It improves your digestion. and clasp your knee (or shin) with both your hands 4. It relieves menstrual pain. interlocking at the arms. 3.Pull the knee up to your chest and keep it rmly pressed, suspending your breath and maintaining the posture for six seconds. 4. Release your clasped hands, inhaling, straighten your leg and bring it to the starting position. 5. Repeat with the other leg.

Anulom Vilom

Steps

1. Close the left nostril with your ring or little nger (or both) and inhale for two seconds from the right nostril. 2. Hold your breath for four seconds by closing your right nostril (both nostrils will be closed at this stage). 3. Open your left nostril and exhale for two seconds. 4. Inhale immediately from the same nostril (left) for two seconds. 5. Hold your breath for four seconds by closing both the Benets nostrils. 6. Open your right nostril and exhale for two seconds. 1. There is a tremendous increase in concentration. 7. Close both your nostrils and suspend your breath for 2. It develops breath awareness. two seconds 3. It helps overcome psychosomatic problems, insomnia. 4. It activates the ow of breath in both the nostrils equally.

8 YOGASATTVA YOGA TECHNIQUE OF THE MONTH

Parvatasana

Steps

1. Sit erect in Padmasana or and keep your hands at their respective sides, palms facing upwards. Keep your head and neck straight and your abdomen tucked in gently, in normal contour. 2. Keep your eyes focused on a single point straight ahead. 3. Inhaling, raise both your arms together from the respective sides for an upward stretch, joining the palms to each other above the head. 4. Keep your arms close to the respective ears, your abdomen gently pulled inwards and back straight. Avoid bending your arms at the elbows and wrists, keeping them stretched and straight. 5. Fix your gaze xed at a single point ahead. 6. Maintain this position for six seconds, retaining your breath. 7. While exhaling, turn your palm outwards, and keeping your arms straight, bring them down to the sides.

Benets

1. It stretches all your abdominal and pelvic muscles and loosens your hip joints. 2. It exercises your inactive waist zone, and helps reduce a abby abdomen. 3. It improves your ability to stay focused.

9 YOGASATTVA TRANSFORMATION THROUGH YOGA

When Covid strikes - how to keep symptoms mild

A Case Study

n these times, contracting Covid-19 seems almost and energised throughout his quarantine. In fact, he felt no loss of unavoidable, at least for those who have to keep active for energy so that he could even continue his regular regime of Iwork, study or other engagements. But leading a healthy asanas, and kriyas like Kapalbhati to oxygenate the lifestyle and making sure one’s digestion especially is in best body. working order can work wonders. Nobody would agree more than Satish Rajaram Honkalas who recently found himself with “It is important to have a light dinner. I used to fast for 16 hours at an uninvited guest - the coronavirus. night to give my digestive system a break,” he recalls. “That ushed out the toxins and had my body get rid of the coronavirus.” “My taste had suddenly gone, otherwise I had no symptoms,” remembers Satish. He immediately got tested and sure enough, A calm mental attitude is also of utmost importance and Satish the test came back positive. Already working for The Yoga credits his Yoga training for not feeling scared or anxious even Institute as a spot boy and doing his 1 Year TTC, Satish was once during his quarantine. Instead, he feels deep gratitude for accommodated at the Institute itself, eating its famous Sattvik those who helped him by providing meals and encouragement. food and drinking plenty of hot water and herbal tea. Other than He passed his time by watching Hansaji’s videos on YouTube as that, no medicine or treatments were necessary and Satish’s well as the Ramayana and Mahabharata. test came back negative after the 15-day quarantine period. “I am really grateful to Hansaji and all my teachers. Through Yoga, “There are toxins in the body but the body also has a lot of I have become calm and my habits have changed. I would advise healing powers,” says Satish. “For that to get activated and not anyone to come to The Yoga Institute and start their own Yoga hindered, the digestive system has to be strong. He swears by journey.” the Institute’s healthy Sattvik food that kept him well nourished

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

10 YOGASATTVA FEATURED ACTIVITY NISPAND TUNE INTO THE MOST AUTHENTIC MEDITATION APP

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11 YOGASATTVA FEATURED ACTIVITY

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1 MONTH TEACHER'S TRAINING COURSE NOW ONLINE

1st - 30th MAY, 2021 10.00am - 6.00pm

Fees: `22000

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

12 YOGASATTVA FEATURED ACTIVITY

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COVERS What the course entails? • Understanding of various conditions & diseases • Holistic approach through Yogic Management 80+ • Modification of Techniques as per the Disease Management • General & specialized topics covered in detail DISEASES • Special topics covered: Male/Female infertility, & CONDITIONS Couples counselling, Cancer, Substance abuse

The Most Comprehensive ONLINE Yoga Therapy Course, to enhance your capabilities in Yogic management of diseases and conditions.

Eligibility: Advanced TTC from The Yoga Institute Duration: 4 months Date: 7th May 2021 to 30th August 2021 Day & Time: Mon, Wed, Fri – 5:30pm to 7:30pm Fees: `35000

Limited Seats (First come first serve) Prior registration compulsory. Contact: +91-22-26122185, 26110506 or [email protected]. Visit www.theyogainstitute.org

13 YOGASATTVA FEATURED ACTIVITY

ANNAM BHMA Food is god

Free Sattvik Meals Twice a Day

OPEN FOR ALL

7.30-8.15am 7.00-7.45pm

NO PERSON IN NEED SHOULD GO HUNGRY Contact us to collaborate for a greater reach of Annam Brahma, at - 022-26122185/ 26110506

Wear a mask, maintain social distancing and follow COVID guidelines.

14 YOGASATTVA FEATURED ACTIVITY

Become a Certified Yoga Teacher without compromising on your work hours

Two convenient sessions Morning Evening for professionals, homemakers, students, anyone...

INTERNATIONALLY CERTIFIED 31st MAY 2021 to 24th JULY 2021 ONLINE MONDAY TO SATURDAY Morning Session & Evening Session For further details Contact YOGA TEACHER 7am to 8.30am (IST) 6.30pm to 8.30pm (IST) Tel: +-- TRAINING COURSE or infotheyogainstitute.org FEES `22000

We shall be conducting sessions online

yoga workshop for kids

Let your child channelize the energy through the power of yoga. Enroll now to -days, online yoga workshop for kids. 12th, 13th, 14th May

9.30am to 12.30 pm Age Group: - years Fees- `1000

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15 YOGASATTVA TYI NEWS HEADLINES

Parvatasana as practiced in the Special Class for women.

Concentrated faces during the regular asanas class for men.

16 YOGASATTVA TYI NEWS HEADLINES

A balancing act - students of the 21-Day Better Living Course.

Students sweeping the yard as part of their Karma Yoga activity.

17 YOGASATTVA TYI NEWS HEADLINES

Pushing boundaries - students of the 7-Day Health Camp.

Happy faces during the dance meditation session as part of the 7-Day Health Camp.

18 YOGASATTVA TYI NEWS HEADLINES

Successful graduates from The Yoga Institute, Goa.

1 Month TTC students learn Konasana during asana class.

19 YOGASATTVA TYI NEWS HEADLINES

Students delving deeper and clearing doubts during their Topic of the Month class.

1 Year TTC students understand human anatomy, which helps them relate with asanas.

20 YOGASATTVA TYI NEWS HEADLINES

Students at The Yoga Institute learning about Yogic concepts.

Students learning different meditation techniques.

21 YOGASATTVA TYI NEWS HEADLINES

Practising pranayamas helps boost your immunity. Students from 200 hours TTC learn anulom vilom to ght Covid.

Yoga is a light, which once lit will never dim. The better your practice, the brighter your ame.

22 YOGASATTVA TYI NEWS HEADLINES

Yoga students begin their journey to spread householder Yoga to one and all.

Yoga can be soothing but doing it with the right set of people can be life changing. Here is a glimpse of virtual Yoga By The Bay on 25th April 2021.

23 YOGASATTVA TYI NEWS HEADLINES

The Yoga Institute ensures no needy goes hungry, in the difcult times of pandemic.

OBITUARY The month of April saw the sad demise of two senior Sadhakas of The Yoga institute.

On 28th April 2021, the very On 29th April 2021, another meticulous and dedicated dedicated senior Sadhaka Shri Harish J.Balwani left for Shri Mohansingh I. Akali, his heavenly abode. Shri sadly passed away. The Balwani had served as the Akali family has been librarian of The Yoga associated with the Institute Institute for many years, for many decades and still organizing the vast serves the Institute in many literature very methodically ways. Mohanji, was involved and making it easily in teaching in the 7-Month accessible. Teacher Training and in the 21- Day Better Living Shri Harish J.Balwani Shri Mohansingh Course at The Yoga I. Akali Institute, and was a mentor to many students.

We pray for eternal light to the departed souls and strength to their families.

24 YOGASATTVA YOGA CELEBRATES LIFE

LIMITS OF DIVINE CONSCIOUSNESS By Shri Yogendraji

hri Yogendraji studied under Paramahamsa In fact, the pseudo-yogis and pseudo-spiritualists can be Madhavadasaji the great yogi, many other things, compared to actors that act out with great fervour the roles of Sbesides technology. One of them being the cultivation of Gods and Goddesses on stage. Such actors appear so much the right attitude in the study of Yoga. like the Gods they represent, except that they themselves have no real godly feelings or divine consciousness. In this world of ours, live men and women functioning at different levels of consciousness. We can compare our world to a garden Here is an illustration to the point. The saintly Paramahamsa lled with a multitude of sounds, Madhavadasa visited a very rich emanating from different quarters. admirer, and lived with him for a few There is here the sublime as well the days in his palatial house. Shri ridiculous. The nest layer of Yo g e n d r a j i w h o w a s w i t h consciousness is mixed with the Madhavadasji noticed an ordinary grossest. And we have God- looking servant looking too ordinary, intoxicated men who bask as if in the working in the house—appearing p r e s e n c e o f t h e d i v i n e unintelligent and a simpleton. He consciousness, while there are was involved in petty chores all day, others who parade themselves with never keeping any time for any other the help of external aids, like activity. There was no question of markings on their forehead, rosary his taking to any religious or spiritual beads in their hand, and colourful acts during the day. The servant was clothes on their body, muttering the o n e d a y i l l r u n n i n g a h i g h name of God, but possessing dark temperature, and Shri Yogendraji, and lthy hearts. after completing his duties, was about to retire to his bed, when he We forget that if it was that easy to heard some sounds emanating from gain salvation by these external a cellar room. Out of curiosity, he aids, then possessing articles entered the room to hear words and associated with devotion such as sentences such as "My Lord! My rosary or cymbals etc. would be all God! My Everything!" These words that would be required of a student were being continuously repeated. of Yoga. As a well-known Gujarati Shri Yogendraji took a lantern in his poet Samala, known for his hand to see who was so lost in God sarcasm, has said: “If possessing long hair and outing a beard consciousness at this late hour. He was surprised to see in the was all that was required for spirituality, then the Banyan tree dim light of the lantern that that very ordinary looking servant (Indian g tree) that abounds in branches, rooting themselves who was lying in the bed and muttering these sentiments even extensively, would excel, or if sacricing one's life injudiciously while asleep. "Oh God! How merciful you are!" was being was a criteria, then a moth that is consumed in re, deserves the exclaimed by this illiterate man, as Shri Yogendraji stood there, rst place, or if repeating the name of God is the mark of a truly wondering at the heightened awareness this ordinary man religious person, then a parrot could be repeating the name of possessed — an awareness that permeated his entire being. God ad innitum; in fact, neither by bathing in holy places just as How poor in comparison are those well-to-do persons, who an aquatic animal does, or by separation from a spouse as display their religiosity through external paraphernalia of idols, happens in the case of peacock, or in assuming strange body owers, candles and incense sticks etc. attitudes like that of a crane and amingo that stand on one leg, or imitating a camel gazing at the sky, or a bat concentrating Shri Yogendraji observed the behaviour of this man for the next down below, none and none of these mechanical procedures few days while he carried out his work. The man was found to be have any meaning in spiritual life.” Without the divine utterly seless and very sincere. Here was a man who had consciousness being experienced by one, all the rest of the reached great heights in spiritual consciousness, but made no external procedures are just meaningless. Union with God is not pretence of it at all. the goal of the God-intoxicated, but rather it is communion of duality.

25 YOGASATTVA YOGIC INSIGHTS

IF YOU PRACTISE YOGA Dr.

HOSE of us who are involved in the practice of Yoga Besides the practices, another point that needs to be attended is should keep a few points before ourselves. One is that of evaluation of work in the context of what is being aimed Tconcerning the very practice that one daily performs. It is at. The mind must be fed with philosophical thoughts. One must important that these practices are not done half-heartedly and in get used not only to reading but also to listening, thinking and a mechanical manner. In fact, there should also not be any over- discussing. In fact, in one way the ooding of our entire being enthusiasm in the performance of some of the more difcult with noble thoughts. The work done at this level would p r a c t i c e s . O n e considerably help in s h o u l d a p p r o a c h d r a w i n g m o r e these practices, viz. meaning out of what ā s a n a s , k r i y ā s , hitherto was done prāņāyāmas with a only mechanically. balanced mind just as a scientist would Even more important a p p r o a c h t h e than the performance i n s t r u m e n t s o f of the practices and measurements in the the knowledge about laboratory in a calm the philosophy is the and collected way. growth of a higher l e v e l o f It is equally important consciousness that to try and get into the s h o u l d e n s u r e spirit of the practices progress in Yoga. that we have learnt. This will, of course, The attempt here be reected also in should not be on o u r b e h a v i o u r knowing a difcult pattern. Are we able posture and doing it to integrate higher s o m e h o w o r t h e ideals into our day to other, but rather, that the attempt should be to participate fully in day life, do we still lose control of ourselves and give way to whatever is being done – be it easy or hard. The old yogic work emotion and feeling, do we still desire for more and more should remind us that even a single practice can bring us all that material possessions, do we develop some type of commitment is desired out of Yoga. The point is that if we enter into the spirit in ourselves, do we really believe in the higher reality and can of a practice, we would make much spiritual progress. we hold our tensions and fears back to accept the verdict of such a higher principle? For example, when performing a meditative posture, one should be very conscious of the arrangements of the legs, the feet, the The commitment to spiritual life would be a more important heels etc., erectness of the spine, alignment of the neck and issue than the mere performance of yoga practices and reading head. One should be conscious of the rigidity of the arms and try of its theory. This development is the very purpose and nal end to relax them as the palms remain rested on the knees. One of Yoga, though in the beginning, the experiential aspect may should also remove the tensions from one’s own facial not be very clear, yet we have to continuously help in reaching expression and try to bring about a certain amount of calmness. clarity of this most important issue. One should be involved in some simple object of concentration and must see that it helps to create the necessary mood not to This is how a lay student of Yoga should remain conscious of get carried away into the world outside. When one proceeds into certain subtler issues that remain involved in the practise of the performance of practice, a certain amount of introversion āsanas, kriyās and prāņāyāmas. In absence of such and consequent tranquillity is created. One most learn to considerations, the so-called Yoga becomes very mechanical identify the experiences so that they can be recalled when Yoga study must be a genuine sādhanā. required in future. In fact, such state also leads to a better understanding of things by correct awareness.

26 YOGASATTVA RECIPE OF THE MONTH

At this time of increased Covid cases, we need to take precautions and stay healthy. And even if, despite taking all possible precautionary measures, you nd yourself infected, don’t worry. Covid Diet Your body can easily ght the virus if you eat the right type of food - immunity-boosting food - and do the right kind of exercise to overcome the weakness.

Morning drink Breakfast Ghee Herbal tea Take a glass of lemon juice Breakfast is a must and a A spoonful of ghee should be Herbal tea goes well with water, person should have a proper used in these dishes or breakfast. add a little turmeric (haldi), breakfast. separately as ghee provides chia seeds, a pinch of For example very good gut health: gas does Boil some water with ginger in cinnamon. • Poha not build up and there is no it, also lemongrass, coriander • Upma acidity. During Covid infection, (pudina leaves), leaves, Turmeric and cinnamon are • Idli the digestive system becomes tulsi leaves. anti-viral in nature and lemon • Dosa very poor with nausea and Boil the tea well, then strain it juice is known to boost • Chapati vomiting and a feeling of and add milk and jaggery. immunity. uneasiness in the stomach. Here, ghee can help and make the digestion strong again.

Lunch Spinach, for example, has Juices In between At lunchtime, you can eat nitrates. This produces Nitric Pomegranate juice, Have a tablespoon full of honey whatever you are used to, but it Oxide, which has anti- Beetroot juice or and a few drops of ginger. This should be a very easily inammatory properties and this Pineapple juice. combination has excellent anti- digestible, vegetarian food. For stops the virus from spreading viral properties, plus ginger example in the body. These are all good choices of contains ginger oil and sojal, Dal, Rice, Chapati, juices to have throughout the both are anti-inammatory and Vegetables like green leafy day as they also contain antioxidant. vegetables and a glass of nitrates. buttermilk.

Evening snack Dinner Before bed Dates, nuts, and seeds should go into the Keep in mind that dinner should be the Have a small cup of warm milk with system; puffed rice, popcorn, sukha bhel, a lightest meal of the day. It could be kadhi turmeric in it. According to Ayurveda, this is handful of gram chana or groundnuts khichdi or it could be a very very thin dal as Ojas in nature and gives a good amount of boiled in salt water are all good choices for a soup or any other soups. Mixed energy but also makes you feel relaxed a quick snack. vegetable soup, sweet corn soup or any and provides better sleep. A good night's other soup, taken with khakhra, chapati or sleep makes sure that all the hormones in a little bhakri are all good choices. your body are ready to boost your immunity levels and the infection is handled very easily.

27 YOGASATTVA TESTIMONIALS

Simone Preuss, Teacher at The Yoga Institute

My association with The Yoga Institute started in 2015 when I signed up for an Advanced TTC. Immediately, I was fascinated by the new topics and ideas that were introduced to students, slowly adapting to a Yoga way of life. Six years later, I am on the other side of the room - now screen - having eager students’ faces looking at me expectantly and peppering me with thoughtful questions. Each batch is different and each class is a learning experience and I am truly grateful to The Yoga Institute for placing its trust in me as a teacher. Over the years, I have been in awe of how successfully this institution has been able to move with the times and withstand all kinds of storms - the most recent being the Covid pandemic that has swept the world. Tirelessly, The Yoga Institute offers help - be it through the Annam Brahma initiative that has fed lakhs of people - or classes, workshops, community outreach, counseling and the personal attention of Hansaji who never forgets a face or story. It is precisely this love, care, and tireless work for the greater good that has seen the Institute reach its 102nd year and no doubt many more.

Deepika Sharma, Sadhaka at The Yoga Institute

I did the 200 hours TTC online course recently from this institute. I learnt two major things - Yogic postures and life management. I would say this institute focuses on teaching the yogic approach of living life along with physical-level yoga. The way our mentor taught the practical applications of yogic scriptures into modern day life was just amazing. My experience with the knowledge given and the faculty is great. This course was indeed a life-changing experience. I thank everyone who was part of this teaching. I highly recommend The Yoga Institute.

Alesia Rubanova, Student from Russia

I want to thank all the teachers and organizers for this course! The course is focused on authentic Yoga, understanding the philosophy of yoga, the structure of consciousness, the structure of the mind. I have been teaching yoga for about 10 years, so asanas practices were so basic and simple. But for beginners teachers, I think this is a good base. Usually at similar yoga courses, there are 2-3 teachers only but in this institute, there were about 20 teachers, I was very pleased with their information and different experiences. They gave me systematic and structurde information in a month, which provided me with inner changes and I am glad that I chose The Yoga Institute.

28 YOGASATTVA TESTIMONIALS

Mukta Gunjal, Yoga therapy course student

I joined the Yoga Therapy Ccourse to improve my knowledge of Yoga and a Yogic mManagement of one’s lifestyle. This course helped me a lot in the current scenario like how to be positive and keep a balanced state of mind , all about Ahara, Vihar , Achar and& Vichar . All the lectures taken by All the dDoctors wWill surely help me in the future.

Omkar Godambe, Sadhaka The Yoga Institute has given a new direction to my passion and also my life. We all know in this pandemic, many people lost their jobs. Even I lost my job. I was totally in depression when I saw myself losing my skills of working in the eld. Then I got an opportunity to work as am employee (Director of Photography) with The Yoga Institute, a place full of positive vibes, which helped me keep my mind calm and taught me to accept the situations and go with the ow. With the guidance and blessing of Hansa Maa, I started doing yoga, which even improved my health issues. Shooting the yogic lifestyle was totally a new experience for me , it changed my vision, enhanced my working skills and taught me how to deal with difcult situations.

Shipra Vyas, Sadhaka

I am Shipra Vyas, an Optometrist / Motivational speaker and a yoga Instructor residing in Bangkok. During the lockdown I had a strong desire to take up Course. “The SECRET”- 1. Ask 2. Believe and 3. Receive worked for me indeed! While browsing I came across The Yoga Institute. This was like the Universe answering my Prayers .From this moment my life got a new meaning. I understood it deeply that Life revolves totally around your duty. Have faith in your duty. This helped me to keep moving forward creatively and change my passion into a part time profession. I realized it that any problem has two main aspects Sensitivity and Expectation. The more I tried to reduce these in my lives the more I came out stronger. I am grateful to Dr Hansa ji, Dr Atul, yoga Institute and my family for their support. I strongly believe that Yoga has to be lived off the Mat.

29 YOGASATTVA TYI MONTHLY PLANNER > UPCOMING ACTIVITIES

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

CAMP DESCRIPTION DATE/ DAY TIME

1 Month TTC (Instructor’s Offered in English, this course is best suited for Starting on Monday to Saturday-10:00 Course - QCI- LEVEL I) individuals who wish to teach Yoga to school 01/05/2021 am - 6:00 pm (English) students and young adults who have no health and problems. An intensive Yoga teachers’ training Sunday- 9:00 am -11:30 am that introduces both, the theoretical and the practical aspects of Yoga.

7 Months TTC Offered in English, this course covers Asanas, Starting on Monday to Saturday - (Advanced Teachers Pranayama, Kriyas, Bhavas, attitude training, 01/05/2021 5:00 pm - 8:00 pm Training Course - QCI - counseling, public speaking, methodology of and LEVEL II) teaching, practice teaching, essentials of Sunday- 9:30 am -10:30 am (English) anatomy & physiology, Yoga Sutras and Samkhya Philosophy.

1 Year TTC (Advanced Offered in Hindi, this course covers Asanas, Starting on Monday to Friday Teachers Training Course Pranayama, Kriyas, Bhavas, attitude training, 01/05/2021 1:30 pm - 4:00 pm - QCI - LEVEL II) counseling, public speaking, methodology of (Hindi) teaching, practice teaching, essentials of anatomy & physiology, Yoga Sutras and Samkhya Philosophy.

21 Days Better Living Ideal for individuals who have no major health 02/05/2021 – 6:30 pm - 8:00 pm Course problems and who wish to experience the yogic 22-05-2021 lifestyle to feel rejuvenated and fresh.

Meditation Class All the techniques of classical Yoga of Patanjali 3/05/2021- 7:00 am - 8:00 am aim to create more awareness in individuals 28/05/2021 which helps them discover the self shining forth in one's own true nature. Recent research has proven that meditating regularly changes the brainwaves for the better.

Children’s Summer Let your child channel energies through power of 14/05/2021 - 10:00 am - 1:00 pm Camp Yoga. 16/05/2012

Part time 200 hours TTC Offered in English, this course is best suited for 31/05/2021- 7:00 am - 8:30 am & individuals who wish to teach Yoga to school 24/07/2021 6:30 pm - 8:30 pm students and young adults who have no health problems. An intensive Yoga teachers’ training that introduces both, the theoretical and the practical aspects of Yoga.

Regular Classes The hourly classes are scheduled for men who Monday, 6:30 am - 7.30 am ONLINE wish to incorporate Yoga as a part of their daily Tuesday, 7:30 am - 8.30 am routine. They consist of Asanas, Pranayamas, Thursday and 8:30 am - 9.30 am Kriyas and guidelines on yogic lifestyle. Students Friday can enrol on any day of the month. 4 pm - 5 pm 5 pm - 6 pm

Weekend Classes The duration of the class is one and half hour. Saturday and 7:30 am - 9:00 am Each class is planned for those who wish to Sunday practice Yoga but can't spare time on weekdays due to their busy schedule.

30 YOGASATTVA VIDEOS OF THE MONTH

www..com/theyogainstituteofcial

ANDHERI (W) JUHU - CENTRE 1 HEADQUARTER - SANTACRUZ (E) The Yoga Institute, Andheri The Yoga Institute, Juhu First Floor, Khajina Mahal, Ground Floor Backside, Shri Yogendra Marg, S.V. Road Andheri (W), Abhijat Bunglow, Plot No. 48, Mumbai - 400058 NS Road Number 7, Prabhat Colony, Santacruz (E), Opp. Siddhivinayak Building, Mumbai - 400055, India. JVPD Scheme, Juhu. Tel: +91-22-26122185 Call: 9820429029, CENTRES INDIA & INTERNATIONAL +91-22-26110506 9820929029, 9920329029

JUHU - CENTRE 2 JUHU - CENTRE 3 KANDIVALI (E) KALYAN MATUNGA (CR)

The Yoga Institute, Juhu The Yoga Institute, Juhu The Yoga Institute, Kandivali The Yoga Institute, Kalyan The Yoga Institute, Matunga Rotary Club of Bombay West Sanyas Ashram Temple, Teens Dance & Fitness Studio, Saket College, Sri Kanyaka Parmeshwari Rotary Service Centre, Off. Bajaj Road, Vile Parle W, Top Floor, S.C.N Sports Club, Saket Vidyanagri Marg, Temple, Plot No 403, Rotary Chowk, Mumbai - 400056 Saraf Chaudhary Nagar, Katemenivali, Vasavi Nilayam, Juhu Tara Road, Santacruz W, Thakur complex, Chinchpada Road, Kalyan, Telang Road, Mumbai 400049 Kandivali (East), Mumbai -421306 Matunga (CR), Mumbai

Call: +91-9821367588, Call: +91-9987011679 Call: +91-9664976447 Call: +91-8879955000 9833864964 POWAI DELHI GOA INDORE RAIPUR

The Yoga Institute, Powai The Yoga Institute, Delhi The Yoga Institute, Goa The Yoga Institute, Indore The Yoga Institute, Raipur C - 308, Kailas Business Park, Swami Parmanand Prakritik Viva Chorão, Near Our Lady of 1st oor, Plot No. 3, Opp. Indian Chilly Square Hotel Hiranandani Link Road, Powai, Chikitsalaya (SPPC) Grace Church, Madel Chorão, Akshay Deep Colony MR 9, Near Vidya Hospital, Mumbai Main Mother Dairy Road, Tiswadi Goa, 403102 Near Lotus A.B. Road, Shankar Nagar Main Road Shanti Marg, Near Manglam Indore-452010 (MP) Raipur - 492004 CG Red Light, Narwana Rd, Block E, West Vinod Nagar, Call: +91-9820696800 New Delhi, 110092 Call: +91-9820557676 Call: +91-9981114056, Call: +9197525 50490 Call: +91-9899904455 9920171359 98203 50490

HONG KONG THAILAND COSTA RICA

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

31 YOGASATTVA Shri Yogendraji - Father of renaissance

Yogis live long and have excellent health even at an advanced age. This is what I have seen with my Hatha Yoga Guru, Madhavdasji Paramhansa.

They treat death like an old garb, which when worn out, is replaced with a new one. As such, he has no fear of death. He treats the physical body as merely an instrument which helps him in Self- Realisation. As soon as his work is over, he like a snake is happy to give up his old skin.

They have such a sense of a fuller life that what we consider as misery is like a blessing to them and they make an Opportunity to experience Reality. ‘’The saintly poet Rabindranath Tagore after the successive death of his beloved wife, daughter and the youngest son,’ ’records Mr. Andrews, “The Master described Death as a blessing, not mere resignation but a sense of a fuller life. Death was a perfection in the scheme of the living world.‘’

To be conscious of what goes on around us, to see meaning in different events and experiences, to seek a direction in our existence is to be aware and being in joy is really the very essence of our living.

FOUNDER, SHRI YOGENDRAJI YOGASATTVA MAY 2021 ISSUE MONTHLY NEWSLETTER OF THE YOGA INSTITUTE, INDIA OLDEST ORGANISED YOGA CENTRE IN THE WORLD