YOGAJANUIARSY 2021 AMONTHLYT NEWSLETTERT OF THEV INSTITUTE,A OLDEST ORGANISED YOGA CENTRE IN THE WORLD

Out with the old, in with the new: HAPPY How 2020 has made NEW us follow yoga YEAR Hansaji J. Yogendra Yoga and Heart Care

Dr. Shantharam Shetty Aggressive Living By

Gathering Pebbles 2021 Dr. YOGASATTVA JANUARY 2021 CONTENTS F E AT U R E D 11-13 Y O G I C A C T I V I T Y I N S I G H T S 21 Gathering Pebbles H E A D L I N E S Events and happenings at The Yoga Institute around the world 5 14-19

Out with the old, in with the new: How 2020 has made us follow yoga

Not much To lose Hella Naura R E C I P E O F 6-7 T H E M O N T H 22 Y O G A M D No-bake Cucumber Coin Pizza Yoga and 8 Heart Care Y O G A C E L E B R AT E S 2 3 T E S T I M O N I A L S Dr. Shantaram Shetty L I F E 2 5 U P C O M I N G Y O G A T E C H N I Q U E Aggressive Living A C T I V I T I E S O F T H E M O N T H 20 Shri Yogendraji 2 7 P U B L I C AT I O N S Karnarandhra Dhouti & C E N T R E S

9 The Yoga Institute Shri Yogendra Marg, Prabhat Colony, Santacruz East, - 400055, India. Email: [email protected] T R A N S F O R M AT I O N Tel: +91-22-26122185/+91-22-26110506 T H R O U G H Y O G A www.theyogainstitute.org Follow us on Finding strength through acceptance and self-reliance 10 EDITOR’S NOTE

Namaste,

A warm welcome to you all into this new year. I would like to quote our Founder, Shri Yogendraji, to start the 1st issue of 2021 - Hold on and see what happens. Then learn to let go and see what happens. The difference will be evident. Choose what you think is best for your growth. With gratitude, let’s consciously let go of the last year and welcome the present with mindful living, that is Yoga way of living.

Hansa Maa also guides us with an appropriate quote from Bhagavad Gita, Whatever had happened, had happened for good. Whatever will be happening, will be happening also for our own good. And whatever is happening right now, also is going to do good to us. With such motivating statements from our beloved Gurus, we have faith that we will progress ahead with condence to evolve stronger and healthier.

To commemorate The Yoga Institute’s 102 Foundation Day, Hon’ble Ayush Minister, Shripad Y Naik was the Chief Guest. The virtual meet was organized to introduce and launch the TYI App, Nispanda. He also lauded TYI’s several COVID-led initiatives during the pandemic to serve people and society.

Smt. Anuradha Paudwal ji also joined the grand celebration of 102 years by distributing meals at the Annam Brahma, an initiative that was started in the fond memory of Dr. Jayadeva Yogendra.

While it is a norm to intend various resolutions for the new year, for 2021 we are sure that most of us are going to put ‘Yoga for good health’ as a priority on our resolution list. The pandemic has taught us to primarily take care of our health and wellbeing.

WIshing you all a very happy, healthy and safe 2021.

PraneeHYogendra Pranee Hrishi Yogendra

3 YOGASATTVA PEARLS OF WISDOM

4 YOGASATTVA PEARLS OF WISDOM

Out with the old, in with the new: How 2020 has made us follow yoga

any people are glad that 2020 has come to an end but So this is a very good time, according to me, because people we should look at the Bhagavad Gita and take our knowingly or unknowingly, are following the path of yoga. Mlesson from there: Whatever had happened, had Becoming self-reliant, and awareness has been quite at a high, happened for good. Whatever will be happening, will be in this time where a person is trying to do something which is not happening also for our own good. And whatever is happening so convenient also, covering the face and going, and keeping right now, also is going to do good to us. So there is no point distance, which we do not like, yet still we are doing it because looking back with sadness or we ourselves have become more looking ahead in fear. If we look at capable, more understanding the present, we can say these are and we can adjust to all such tough times; times that have This is a time where for many trying situations. So we have never been there before, d e  n i t e l y s e e n t h a t o u r something new. But this tough people, the whole attitude capacities have been increased time makes tough people only; it towards life has changed and increased quite a lot. helps any weakness to go. because now we have started For 2021, in this New Year, we This is a tough time and this is a can certainly look ahead with a time where the value of family is enjoying what we have rather lot of condence because we understood. This is a time where have managed the year that is for many people, the whole than what we want. behind us, we have learned our attitude towards life has changed lessons and we can apply them because now we have started now to become stronger, better enjoying what we have rather than what we want. In fact, this is and more balanced human beings. Wish you all a happy, the time when wants have been reduced to a great extent and healthy and joyous year 2021. that is quite positive as this is the time when a person tries to be satised with the minimum.

So these are all very strong lessons we have learned in this 2020.

For once, this is the time where everybody has become more health-conscious. And through that, we become very much self- reliant because the moment the symptom of any problem comes in, we immediately try and attend to it and not allow that symptom to grow to become a problem or a disease. Earlier, we would have waited or said we had no time to attend to the problem, that there were more pressing issues but now, our own health has become the top priority. Because only when we Smt. Hansaji J. Yogendra ourselves are healthy can we help ours, do our duty and be Director, The Yoga Institute. useful in our communities.

5 YOGASATTVA FROM THE TEACHER’S DIARY

Not Much To Lose

6 YOGASATTVA FROM THE TEACHER’S DIARY

HAT do we defend most if we are threatened? What Hurt do we add to daily life to make it stronger? What is the Now this is a way of conduct that really hurts the person himself. Wgreatest source of hurt to us? It is our ego. Who or It also provokes certain unpleasant reactions in the person’s what is this ego? Is it the person or his personality? Yes, but it surroundings because if he constantly accuses others, he will cannot be all of a person because all of us have probably bring out their bad sides rather than their good will (as a German experienced something like this at one time or the other: In a proverb says: “the echo you get depends on the way you call.”). moment of peaceful quietness one forgets all about oneself. Or: Reasons should recommend this person to look at his fellow- One gets so absorbed by something one nds beautiful that one men in a more objective way and behave in another manner. does not think of anything else for a little while. Or: One loves But this is exactly what the person refuses to do. Why? Firstly, someone and thinks of what is good for him, and not only of what because reason is not all in human behaviour and decision- is good for oneself. In all these cases the ego is temporarily making. It belongs to the conscious part in us, but the ego also forgotten, yet one feels very much present and alive. So the ego comprises the subconscious, as we have seen. Consequently, cannot be all. the subconscious determines just as much, and other than the conscious part, it is not concerned with reason, logic or utility at The Psychoanalytical View all. Secondly, the ego wants to assert itself and wants the Sigmund Freud, the founder of modern psychoanalysis at the satisfaction of being right, even if this can only be had at the cost beginning of the last century, conceived thehuman psyche and of suffering. So looking again at our example of a person with mind as having three aspects: the id or subconscious part, the the fear of being taken advantage of in a wicked world, we can ego or conscious part, and the superego, a kind of moral see that this person will rather suffer exploitation – real or authority or judge in us. This authority is originally imposed from imagined – than admit that his view of the worlds is wrong or at outside, mainly through the parents in early childhood, but is least one-sided. later internalized. Then it is no longer an outside agency, such as parents or teachers, who allow or forbid us something, but we So what can we do about this? do so ourselves. Then we act, or try to act, according to what our Both the father of modern psychoanalysis and Yoga have superego feels to be right or wrong. How strong or weak this one answer in common. Sigmund Freud said that when superego is depends on many factors. But one can say that there is id or the subconscious there should be children who are left to do as they like, with practically no consciousness instead, and Yoga says one should expand supervision or support by elders, either grow into unstable one’s consciousness. adults or, on the contrary, develop a very strict and exacting super-ego with high moral standards. The Yogic View This may seem paradoxical, but it is conrmed by the yogic The ego we have in mind here comprises all these three concept of the Kleshas, which are translated as “structural aspects. The ego is that part in us that has developed around defects of the mind”. Two of these defects that are inherent in our suppressed or openly expressed emotions, our attitudes, our mind and have to be consciously worked at to be overcome, values, desires, fears, experiences, memories, inherited are Asmita or sense of I and Abhiniveśa or clinging to life. Our tendencies and the image we have formed of ourselves. All this sense of I, which corresponds roughly to the ego we have in makes us behave and view life in a certain way. (And probably mind here, is responsible for the fact that we see everything not no two persons see the world around them in exactly the same as it is by itself but in relation to ourselves. This means that we way. One and the same situation can provoke anger in one see it distorted. A thing that is neutral in itself might appear person, laughter in another and no feeling at all in yet a third.) So attractive or repulsive to us, depending on whether we to one person’s life, it is a very enjoyable affair, while to another it personally love or hate it. The “clinging to life” also implies is a sad and oppressive burden. clinging to our own ego and our status quo, because naturally we can only experience life through our own ego, and not Resistance to Change through that of another person. But even if we suffer, we usually do not really want to change ourselves. And this is so because the ego in us is so persistent. It So what can we do about this? Both the father of modern is bent on holding its ground and proving that it is right as it is. Let psychoanalysis and Yoga have one answer in common. us suppose a person whose childhood and later experiences Sigmund Freud said that where there is id or the subconscious, have made him believe that the world is wicked and his fellow there should be consciousness instead. And Yoga says that one men are only out to take advantage of him. How will this person should expand one’s consciousness. Moreover, it offers many be doing? In a simplied way one could say that he will probably techniques for doing so. An increased consciousness is at the unconsciously be drawn to persons who really tend to take same time the means to reduce the Kleshas, which again advantage of him. He will also interpret the actions of others in means that the rigidity and self-assertion of the ego would such a way that they conrm his view, i. e., if someone is good to lessen. With a less rigid ego, the need to repeat the same him, he will suspect ulterior motives or he will twist the facts in experiences over and over again, even if they are harmful for such a way that the good does not appear good anymore. He the person himself and out of touch with reality, would diminish. will further be suspicious in his conduct with others and anxious So losing some of our ego, we need not be afraid that we lose to defend his rights (and if he is not able to do so he will feel much. On the contrary, we would gain, because we would defeated often). diminish our psychological limitations and could thus open up to new experiences and possibilities.

HELLA NAURA

7 YOGASATTVA YOGA MD

Yoga and Heart Care

e function with limited understanding (Avidya) of the control group. More than 65% percent of participants who were life process. The personality complex is the sum total regular and sincere in their practices had shown remarkable Wof all the impressions (samskaras) in our benets. subconscious mind, which is tainted by our afictions (kleshas). This leads to stress at multiple levels. The study was later published in the April 2004 issue of one of the apex medical journals, the Journal of the Association of Stress has a major effect on the autonomic nervous system Indian Physicians (JAPI) as an original article by Dr. Jayadeva (ANS). An imbalance in the ANS can be seen in virtually all et al. from The Yoga Institute. Later, the book "How to Reverse disease conditions (cf. Clinical Autonomic Disorders by Philip A. Heart Disease the Yogic Way'' was released. Similar kinds of Law). Regular practice of Yoga techniques can lead to a research works were published by Dean Ornish et al. in the balanced ANS as the sympathetic overdrive in disease USA, Manchanda et al. in Delhi and S. Gupta et al. of conditions can get compensated by a parasympathetic Brahmakumaris Center. This proves that an predominance in Yoga practitioners. appropriate Yoga-based programme, if adapted under the guidance of an able teacher, can be of great help in any of the When we used to diagnose dyslipidemia (high cholesterol), disease processes. hypertension and the like at the Institute, Dr. Jayadeva and Hansaji had a different diagnosis. They would casually talk to the people and diagnose them as having a faulty routine, wrong dietary habits, a sedentary lifestyle, etc. The main emphasis by them was to go into the personality complex of the person and evaluate it in depth.

In 2001, The Yoga Institute started a novel research project called "Heart Care". Here, a whole family was taken as a unit and each member of the family was imparted with the knowledge of Yoga-based living. At the end of one year, we Dr. Shantharam Shetty MBBS, MCPS, FCGP could see an improvement in the areas of multiple risk factors in the participants, which was signicantly higher compared to the

8 YOGASATTVA YOGA TECHNIQUE OF THE MONTH

Karnarandhra Dhouti

‘Karna’ means ears. This practice not only cleanses the Limitations / Contraindications ear canal but also maintains its elasticity and suppleness. Avoid this practice during ear infections or any other ear problems. It can be easily done while bathing. Make sure your nails Benets are well-clipped to avoid any injury. Physical METHOD OF PRACTICE It helps in inner ear blood circulation and clears up Starting Position excessive ear wax. 1. This practice can be done sitting or standing. Therapeutic Steps 1. It cleanses the auditory canal. 2. Wet your little ngers or index ngers of both your 2. It provides suppleness to the ear canal. hands and gently insert them into your ear canals. 3. It prevents age-related hearing loss when practised 3. Using gentle movements, rotate your ngers clockwise regularly. and anticlockwise in the ear canal. You need not insert your ngers too deeply into the ear canal. Psychological 4. Two or three such rotations are enough. 1. It has a relaxing and calming effect on the mind. 5. Gently remove your ngers. 2. It enhances focus and concentration.

9 YOGASATTVA TRANSFORMATION THROUGH YOGA

Finding strength through acceptance and self-reliance A Case Study

ooja Doshi’s journey with yoga creative career in Goa. In 2016, Pooja began in 2003 with had to undergo a hysterectomy. “I was Ppractice until her hectic lifestyle - getting susceptible to many allergies running a business together with her and even with all my knowledge of self- husband, taking care of two daughters healing and a bit of yoga, I was and the household - took a toll on her: “I undergoing an anxious fearful state of was like a super woman handling a lot of mind, emptiness and a stillness that all things but forgetting my duty toward good things have stopped for me and I myself,” she recalls. As a result, Pooja wasn’t able to pinpoint it anyhow – w a s d i a g n o s e d w i t h c e r v i c a l whether I was being depressed or not,” spondylosis in July 2011, being Pooja remembers this difcult time, completely bedridden for more than 6 which went along with back pain yet months. “The shift from being a totally again. independent person to a dependent one was not acceptable to me. My ego kept Help came in the form of the 1-Month coming up, questioning ‘why me’.” TTC in February 2017, which Pooja signed up for without thinking about the A combination of physiotherapy, commitment. “Coming to the Institute acupuncture and Ayurveda for 3 years daily and being in that state of yoga for got Pooja back on her feet but not fully. “I the whole day, for a whole month along was emotionally broken down with all with Hansa Ma’s talks helped me get the pain I suffered, afraid to walk freely, over the depressive feelings, to be move about freely, sit freely as any slight present in the moment, to be more misadjustment would put me in pain grounded, more accepting and to be again.” It was at this time that she dedicated to my practice and, of course, attended a session at The renewed my enthusiasm for life,” she Yoga Institute and something clicked. enthuses.

“I learned that for every rhythm of my Soon, her physical ailments stopped mind there’s a corresponding rhythm of and she was able to deal with any breath and for every breath of mine, problem in her life very effectively; “I there’s a corresponding emotion. became dis-ease free both emotionally Nowhere are we taught how to deal with and physically” as Pooja puts it. She our anger, upsets, and we build it up in even taught her own small group of our mind and let it simmer there. Here at students and in 2019, she signed up for the Institute, I realized that all has to be the Advanced Teacher Training Course. dealt with by ourselves and in learning to Though coming daily to the Institute for 7 regulate our breath, we can balance our months, public speaking talks and emotional state.” performing in Satsangs were a challenge for Pooja who calls herself an introvert, she tackled them all and came out stronger, By relating all that was taught and with the help of pranayama supported by her husband and mother-in-law as well as Hansa and especially Ujjayi breathing, which can be done even while Ma, Yashoda Ma’am and all the teachers at the Institute, whom walking, Pooja was able to go on the Yamunotri Trek and walk she feels deep gratitude for. up Kedarnath Mountain in May 2012, a major achievement for someone who has had cervical spondylosis. A Back and Joints “During the course I learnt that things will not always work out the Workshop at the Institute followed and all was going well for a way you think but you have to make them work. Do your duty and few years, until new developments brought back health issues. leave the rest to God,” Pooja sums up her experience. “I may be First, Pooja’s daughters left home in 2015 – one to pursue her alone, but I am not lonely. I am with my best friend and that is me, education and career abroad and the other to pursue her the light within me, my inner strength”.

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

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Live better by enhancing your health and forming new habits over 21 Days! 3rd - 23rd JAN, 2021 7.00am - 8.30am

Fees: `1600

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

11 YOGASATTVA FEATURED ACTIVITY

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18th Jan 2021 to 13th Mar 2021 Monday to Saturday For further details Contact Tel: +--, INDIA (IST) FEES or infotheyogainstitute.org 1.00pm to 4.30pm `22000

12 YOGASATTVA FEATURED ACTIVITY

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INTERNATIONALLY CERTIFIED 500 + HOURS

1st MAR, 2021 TO 19th JUNE, 2021 7am-8.30am & 4:30pm-8:30pm (IST) FEES- `50000

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

13 YOGASATTVA TYI NEWS HEADLINES

Smt. Anuradha Paudwal ji joined us in the cordial presence of Dr. Hansaji at The Yoga Institute for the grand celebration of 102 years at Annam Brahma, an initiative that started in the fond memory of Dr. Jayadeva Yogendra and is designed to be smooth and efcient 365 days in a year.

The program is focused on distributing fresh and healthy sattvik food to all those in need. Serving over 30 Lakh people till date, the daily food distribution regimen did not stop during the pandemic too, we continued to serve our frontline warriors. Here's a glimpse from the grand celebration of 102 years, Foundation day.

14 YOGASATTVA TYI NEWS HEADLINES

Dr. Hansaji and Hon. Ayush Minister, Shriman Shripad Y Naik inaugrated our grand event of celebrating the 102nd Foundation Day and also the soft launch of The Yoga Institute's Meditation app, Nishpanda - The most calming and powerfully serene meditation app from the oldest and most authentic yoga institute in the world.

15 YOGASATTVA TYI NEWS HEADLINES

The Yoga Institute conducted a free workshop for "Every Body" on the occasion of its completion of 102 years. Many people from across the globe participated in this workshop.

A free workshop for women provided yogic solutions for the mental and physical health of women from various walks of life. Thousands of women attended the workshop to experience a holistic way of living.

16 YOGASATTVA TYI NEWS HEADLINES

The free Children's Workshop was lled with Yogic concept games, , and much more. More than thousands of little Yogis along with their mothers attended this session as we celebrated the 102nd Foundation Day.

1-Month TTC students are all set to play yogic concept games.

17 YOGASATTVA TYI NEWS HEADLINES

Students learn dance meditation, a technique to be stress free.

The 825th batch of the 7-ay Health Camp nally took place on campus after 9 months! This is an experiential introductory course to Yoga theory and practice where one would experience a yogic way of life.

18 YOGASATTVA TYI NEWS HEADLINES

Advanced TTC students improve their understanding of Yogic philosophy

We marked the last Yoga By The Bay on 27th October for 2020 in a absolute soulful and tranquil manner. Taking all the required precautions and care the vibe still remained the same and lled the air with positivity.

19 YOGASATTVA YOGA CELEBRATES LIFE Aggressive Living By Shri Yogendraji

o proof is really needed to convincingly demonstrate Through ages of civilization and culture, has humanity made how the phyletic instincts of man operate throughout his any specic progress in this direction of providing man with a Nlife. Due to sophistication – speciously termed culture sane method of self-preservation without the use of violence? and civilization – these racial instincts, moorings, potentials and The yardstick to evaluate such achievements and progress is memories remain submerged while the glossy side of whether we have purged man of his basic savage instincts of appearance in personal and social behaviour patterns gives us self-aggrandizement. We must confess with utter horror that we a false impression of man. It may be said that we appear good have failed even in appreciating such an outlook. With each step and that is all the good there is about us, for the savage in us is forward in our outward progress, we have moved two steps still alive within. Yoga, which looks at life critically, is not satised backward in the inward stature of man. With each war, the with mere appearance; it wants to see that the man is changed society has become more and more aggressive and less and basically – purged of his ethical less pacic. Even if this so-called moorings, to make him human not only progress continues eternally there is no in appearance but even in his chance for man to improve his own immanence. Unless and until this is inbeing. It requires the application of achieved, Yoga regards all progress in special technology of its own quite science and culture as hollow. unrelated to our aggressive modes of thinking. In conformity with the process of evolution, it may be said that man as an Look at the world today from the point of animal evolves at the normal rate of view of human relationships, and what Nature. But if he hopes to accelerate his do we nd? Aggressive at all levels of personal evolution – away and distinct life interpreted in terms of self- from the general mass - he needs the preservation. Our politics, economics aid of some technology which provides and even social relationships in other him the means to evolve faster than elds are packed with sophisticated others, both from within and without. In violence in thought, word and deed. his efforts to expurgate animal instincts There is hatred for all except for oneself. and behaviour, he is called upon to Aggressive living is the order of the day. accept certain principles as the basics Those who believe in higher values for a way of life. Only then will it be have no option but to submit to the possible for him to be human not only in consequences of this age of aggressive appearance but even by nature. To be or living. Opportunists at the levels of not to be is his problem. society and government-aided and abetted by gangsters, partners in crime, Yoga rst recognizes the essential fact that the instinct of self- are holding the strings of power and wealth while keeping the preservation is inherent, besides being the most compelling sane element under their heels through blackmailing, pressure stimulus for personal and social behaviour. Therefore, the very tactics, subversion and more. rst lesson in yoga begins with the disciplining of this particular biologic inheritance of man. All evil which causes suffering to the As a profession, aggressive living seems to pay huge dividends individual or to the society has been traced to that sinful desire of and, except for a very few conscientious individuals, a majority self-preservation through violence (hiṁsā). Yoga believes that it of people are engaged in acts which are antisocial, uncivic, is not necessary that, to preserve oneself, one has to commit illegal, inhuman, and wholly immoral. Since such processes violence against others. But, in fact, history of mankind is replete offer better living, it has tempted the modern youth to accept the with progress in violence. same in preference to honest living. Leisure and pleasure are sought by the modern man without having to undergo labour. The excuse for self-preservation has prompted man to indulge This irresponsible attitude is merely an indication of absence of in activities which, while they may help to preserve his sense of duty. This attitude is a savage inheritance of animal life existence, adversely affect the lives of others. Such inward which man has failed to purge. Yoga emphasizes that unless a conict in human society - which has been continuous and ever- purgation is employed through such education as would vacate present - besides destroying each other, has led humanity the mind of its animal traits, salvation of mankind will continue to nowhere. It is unfortunate that once the vicious circle of violence remain an empty hope. What are the enlightened ones doing? Is becomes operative, it cannot be ended without violent it cowardice or wisdom that keeps them away from offering and repercussions affecting both the aggressors and their victims. applying their solutions against this current of aggressive living? Yoga asserts that all evil follows such a procedure, e.g. untruth, theft, sex crimes and greed.

20 YOGASATTVA YOGIC INSIGHTS

Dr. Jayadeva Yogendra

Gathering Pebbles

hen our mind is poised on a subject, for a long span of joy holding up his acquisition, and describing rapturously the time, a new dimension of knowledge begins to unfold item of his discovery. One may pick up more pebbles, and still Witself. This happens from the moment the mind is more pebbles, but such a knowledge would lack depth. occupied for long on a gross object to the moment the unwavering attention gets xed on very subtle ones. In fact, few For one thing, in this way of our knowing, we depend heavily on knowables appear when concentration is at its best. generalisations that are born out of words. “This is an apple” may appear as if we had described correctly the thing before us. There however comes a time when such knowledge that one But then, the thing before us is not just another apple found in gathers all one’s life appears meaningless. This is when one another place. This object has its uniqueness about itself. How realises in the innermost being of oneself the existence of do you reach it? something that transcends knowledge itself. This something is absolute consciousness, which attains its full strength after the In a way, the past of our memories and the past of our culture will rejection of knowledge, acquired by the senses and the mind. inuence all our knowledge about the apples and pebbles that However, before one reaches such towering heights of come before us. To proceed beyond a verbalised form of consciousness absolute, one has to work one’s way through the knowledge, we have to accomplish a great mastery over our mysteries of the mind. The ignoble in man represented by the self. We are too much involved in all our knowing. Objectivity tāmasika (leading to inertia), rājasika (leading to activity), and the highest disinterestedness are the key to this new world sātvika (leading to intellectual identication) have to be realised of realization. later to be overcome. The yogika samādhis have much to do with acquisition of The defects and limitations in our knowledge are basically the superior knowledge and power. This begins from the ordinary defects of the mind itself. However, in the beginning, the mind modes of discursive thinking to moments of intuitive remains engaged in gathering more and more of such understanding of the totality of things. Such knowledge born of knowledge, though in itself limited and defective. It is a long way positive disinterest in lower forms of experiences creates for the seeker to realise the limitations of the knowledge that he through its momentum also periods of stoppage of mental acquires. There is no end to knowing of more and more of such functioning. When such stoppage gets nally established, the tries. We appear very much like children picking up pebbles on essential nature of the highest awareness becomes possible. the seashore. A child picking up a few pebbles may exclaim with

21 YOGASATTVA RECIPE OF THE MONTH

Recipe No-Bake Ingredients: • 2 large cucumbers • 1 tomato, nely chopped • 1 capsicum, nely chopped Cucumber • 2 tbsp of boiled corn • ½ tsp salt • ½ tsp pepper • ½ tsp jaggery Coin pizza • 1 tsp olive oil • 4-5 tbsp of grated cottage cheese/paneer Who does not like pizza, especially children, right? But in times of gluten-intolerance and Method: carb counting, many shy away from this popular Pizza sauce - dish because of its base, which usually requires Add chopped tomatoes and capsicum to a our. This is where the cucumber coin pizza hot pan. Once tender, add salt, pepper and comes in - instead of the traditional dough base, jaggery. Cook until the water in the mixture dries up. Allow it to cool. one can simply use cucumber coins. And the best part is - this tasty dish requires no baking! It Peel and slice cucumbers into thick round is simple and quick to make, healthy too and can coins. be eaten by anyone. Assemble the coin pizza by placing the cucumber slices as the base and spread sauce on it. Add some boiled corn on it and lastly, top it with freshly grated cottage cheese. Enjoy this healthy, no-bake cucumber coin pizza.

22 YOGASATTVA TESTIMONIAL

Gayatri Vijendra, Principal, Podar International School (Bengaluru)

We had a great learning time in the yoga and wellness program by The Yoga Institute. The objective of the program was to ‘Discover the Self’ through carefully selected breathing, meditation and yoga exercises.“The workshop was an eye-opener for me, I learnt how breathing in the right way helps me remain energetic throughout the day”, remarked one teacher. A few parents expressed their gratitude for organizing an event for the students during these testing times. It has been observed that some students have been practicing these exercises every day in the morning and teachers of Grade 10 have made it a routine to start their class with breathing exercises. I thank The Yoga Institute for the support extended to the school by way of the wonderful message delivered by the Director, Dr. Hansaji Jayadeva Yogendra, and a special thanks to Mrs. Norina Fernandez, Principal, Podar International School, Mira Road, Mumbai for a great session.

Kamana Pereira Teacher at The Yoga Institute

Late November 2003 was the rst time I coughed blood. Though was rushed to the next hospital immediately, t after two days of procedures I was diagnosed with ‘nothing’. Life went on and 14 months later, the same episode repeated itself, onlythis time I couldn’t breathe; I had fever bouts and skin rashes. After being a Guinea pig to many doctors, I met Dr. T Medhekar, who saved whatever was left of my lungs then and recommended Yoga.I was suffering from Sarcoidosis, a rare disease involving abnormal collections of inammatory cells that form lumps. It had attacked my lungs and liver.Steroids and painful procedures followed. The scary part with this disease is that it never leaves you, it stays dormant, ready to erupt if discipline towards healthy living is ignored. That’s how I turned towards mindful eating and exercises with the teachings of The Yoga Institute. Yet in 2015, sarcoidosis crippled me completely but I survived. My mother completed her TTC the same year and guided me well. In 2018, I joined the ATTC as well. I decided to join the BMC school program conducted by the TYI and that transformed me completely. I came face-to- \face with life and the beauty of giving back to society. With Hansa Maa’s guidance along with the push of senior teacher Jyoti Khambatta ji and Pranee Yogendra ji, I nished my ATTC. Today I am not only healthy but the most wealthiest when addressed as a teacher from TYI. This is my family now!

Vandana Hiranandani Sadhaka

It was a great experience to learn Yoga from the most authentic institute in the world, especially during the lockdown period. The online classes were very well conducted and I respect the passion for teaching by everyonel. I am grateful for the experience,.

23 YOGASATTVA TESTIMONIAL

Sushil Pawar Sadhaka The Yoga Institute has a very comprehensive coverage of different aspects of Classical Yoga. All the teachers are very well trained and disciplined and Hansaji’s personality and wisdom are inspiring. This Ashram has a very peaceful and spiritual energy. I feel much gratitude for the experience.

Shweta Mehta Sadhaka The Yoga Institute is one of the oldest places with a serene atmosphere, it is a one-of-a-kind ashram. The vibrations are strong as everyone has the same motive to acquire knowledge related to Yoga. Hansa Maa’s love is infectious and motherly. This place is an oasis of correct knowledge. It is once in a lifetime experience that I can highly recommend.

Simran Kapoor Sadhaka

Taking up the TTC courses has been a ritual in my family as all my aunts have been trained from The Yoga Institute, and so has this passed down to me. From attending summer camps as a child at The Yoga Institute to pursuing my Teacher Training Certicate to volunteering in the social media content team; TYI has been a very close and integral part of my life. The teachings, guidance and learnings that this place has given me, I could call it nothing less than my own home. I am bsolutely grateful to be a part of this beautiful and enriching institute.

24 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 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 01/01/2021 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 9:00 am -11:30 am 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, 01/01/2021 5:00 pm - 8:00 pm Training Course - QCI - counseling, public speaking, methodology of and LEVEL II) teaching, practice teaching, essentials of Sunday (English) anatomy & physiology, Yoga Sutras and 9:30 am -10:30 am Samkhya Philosophy.

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

21 Days Better Living Ideal for individuals who have no major health 03/01/2021 - 7:00 am - 8:30 am Course problems and who wish to experience the yogic 25/01/2021 lifestyle to feel rejuvenated and fresh.

21 Days Better Living Ideal for individuals who have no major health 10/01/2021 - 6:30 pm - 8:00 pm Course problems and who wish to experience the yogic 30/01/2021 lifestyle to feel rejuvenated and fresh.

7 Days Health Camp It is an experiential introductory course to Yoga 23/01/2021 - 7:00 am - 7:30 pm theory and practice where one can experience a 29/01/2021 yogic way of life. This camp will help the campers to incorporate yogic ideals in daily life.

200 hours basic TTC Offered in English, this course is best suited for 25/01/2021 7:00 am - 8:30 am (Instructor’s Course - individuals who wish to teach Yoga to school 20/03/2021 and QCI- LEVEL I) students and young adults who have no health 6:30 pm - 8:30 pm (English) 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, , Thursday and 8:30 am - 9:30 am Kriyas and guidelines on yogic lifestyle. Students Friday 4:00 pm - 5:00 pm can enrol on any day of the month. 5:00 pm - 6:00 pm

Regular Classes for The hourly classes are scheduled for men who Monday, 7:00 am - 8:00 am Men (On campus) wish to incorporate Yoga as a part of their daily Tuesday, and routine. They consist of Asanas, Pranayamas, Thursday and 7:00 pm - 8:00 pm Kriyas and guidelines on yogic lifestyle. Students Friday can enrol on any day of the month.

Regular Classes for The hourly classes are scheduled for women Monday, 6:30 am - 7:30 am Women who wish to incorporate Yoga as a part of their Tuesday, 7:45 am - 8:45 am (On Campus) daily routine. They consist of Asanas, Thursday and 10:30 am - 11:30 am Pranayamas, Kriyas and guidelines on yogic Friday 4:00 pm - 5:00 pm lifestyle. Students can enrol on any day of the 5:15 pm - 6:15 pm month.

25 YOGASATTVA TYI MONTHLY PLANNER > UPCOMING ACTIVITIES

CAMP DESCRIPTION DATE/ DAY TIME

Weekend Classes The duration of the class is one and half hour. Saturday and Saturday (On Campus) Each class is planned for those who wish to Sunday 8:00 am - 9:30 am practice Yoga but can't spare time on weekdays and due to their busy schedule. 5:00 pm - 6:30 pm

Sunday 8: 00 am - 9:30 am and 10:30 am - 12:00 pm

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

ONE MONTH ONLINE YOGA THERAPY COURSE ONLINE TTC FOR YOGIC MANAGEMENT OF DISEASE 1st Dec - 30th Dec, 2020 & CONDITIONS 4th Jan 2021-30th Apr 2021

To know more about our online/ offline courses, health camps, regular classes and updated visit us at

www.theyogainstitute.org

200 HRS ONLINE TTC 25th Jan, 2021 - 20th Mar, 2021

26 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, -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 THAILAND 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

27 YOGASATTVA Shri Yogendraji -

This mental effort (dhāraņā) to concentrate on a xed point is meditation or dhyāna. When the duration of concentration is prolonged in the same line of thought, contemplation naturally follows. The English words contemplation, meditation, etc., do not fully express the meaning of the word dhyāna. It is an unbroken ow of realization of the object which is dhyāna. Or rather, speaking more scientically, it is the magnifying process of the object in the light of self-consciousness after the object has been xed that forms the main activity of this stage.

Concentration is the process of determining a particular object out of many, while dhyāna is the maintenance of the same object to the exclusion of other vibrations for a considerable length of time.

Here the senses, instead of analyzing the objects by themselves and thus using the energy of the mind, combine and form a powerful focus and with the mind at their head, enter into the reality of the object. In dhyana, the object of concentration presents itself in reality and the ultra-conscious mind directly perceives it. According to the psychology of consciousness, when the soul-cells are once properly placed under rhythmic vibrations, the same vibrations, if not disturbed, produce a deeper state in that particular condition. Whether it be some abstract state or a purely conscious one, it makes no difference, so far as the duration of the process is concerned. It all depends on the totality of the object in the mind and the capability of the person who receives the vibrations.

“Hold on and see what happens. Then learn to let go and see what happens. The difference will be evident. Choose what you think is best for your growth”

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