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bangalore yoga teacher

Beyond Asanas: The Asanas

Vrkshasana: The Tree Pose

October 16, 2019

Nature is about balance.  When things go off-balance problems arise.  A yoga practice is not complete without an element of balance in it.

In ‘Beyond Asanas‘ I talk about the significance of trees and why a pose is dedicated to trees.  Trees have played an important role in the dissemination of knowledge from guru to shishya.  I talk about the beginning of this parampara in Chapter 30 of Beyond Asanas: The Myths and Legends Behind Yogic Postures.

When you first start to practice the Vrikshasana focusing on balance is inevitable.  However, I’ve seen students practicing it as though balance is all there is to it.  Many teachers also encourage this notion.  To aide the balance students are allowed to place the foot of their bent leg on the shin or next to the knee of the other leg.  In one case I’ve seen a student rest the foot on top of the knee of the straight leg.

Balancing is only one aspect of this asana.  The Vrkshasana, when practiced correctly requires you to engage the groin.  The ability to do so has an impact on how well you can execute this posture.  Try it yourself.  The spine, the groin, the hips, the abdomen…all behave very differently depending on the placement of the foot of the bent leg.  There is a unique ‘hold’ that occurs, the nature of which varies with the positioning of the bent leg.

Once you overcome the challenge of balance, you must start doing the internal work of the posture.  What you must work on now is the mula bandha, which will bring more stability to the posture.  The stronger the bandha, the taller and steadier you will be in the tree pose.

 

How To:

  1. Stand in Tadasana
  2. Shift your weight to your left leg.
  3. Place your right foot close to the groin, with your toes pointing down.  Make sure the knee points outwards, to give your hips a wide opening.
  4. Keep your gaze focused and form a namaskar with your hands above your head.
  5. Repeat on the other side.

Start in the Tadasana. Keep the thighs engaged and rolled in. The body weight should be distributed evenly on both feet.

The position of the heel makes a difference to the practice of the asana. Don’t be content with resting the foot just anywhere on the leg. Work on getting it closer to the groin.

Read more about the benefits and contraindications of the vrikshasana in ‘Beyond Asanas: The Myths and Legends Behind Yogic Postures‘.  The book was published this year by Penguin Random House.  The book contains beautiful images of the asanas taken by Joel Koechlin, along with a foreword by Kalki Koechlin.  Available on Amazon and Flipkart and at your nearest bookstore.

 

 

 

 

Poetry Yoga

The Rigors

August 25, 2019

The rigors of a home yoga practice. ⠀
Messy hair, ⠀
sweat stained clothes. ⠀
A little music, ⠀
an old mat.⠀
Props strewn around. ⠀
A useless mirror.⠀

Books Lifestyle Travel Yoga

Rubbing (Book) Shoulders With My Favs

August 22, 2019

My sister spotted my book at the Delhi International Airport.

Over breakfast with my boyfriend today I mentioned I have my book club meeting tomorrow evening. It got me thinking about reading and those who read. I said to him, “Reading is a bit strange. We all know how to read, but very few actually read.” Those who aren’t bitten by the reading bug as soon as they learn how to read, can never catch the reading disease. For them reading a book will depend on literary awards and bestseller lists. They will never know the pure joy of a juicy historical Walflowers romance followed by the heartbreak of a volume on partition and its consequences. They will never relate to, and therefore never benefit from the existential crisis of a desperate vampire. They won’t know the thrill of hours spent digging through piles of dust motes to unearth treasure in a second-hand bookstore. Their shelves will forever be prey to awards, notable mentions, even popular opinion.

I read ‘God of Small Things’ in high school. The book was one long beautiful breath-taking poem. Last year the magic reappeared in ‘The Ministry of Utmost Happiness’. To have my book next to hers is a little like being close to her energy.

I read a little known book called ‘The Gin Drinkers’ around the time I started college. I was smarting from culture shock, felt like a fish out of water on most days, wondered if things would ever get better and like most young people looked for familiarity that I never really found. (Have I found it now?). As clichèd as it sounds, I recognized a bit of myself in the characters of this book. When Sagarika Ghose spotted her book at the airport, I wonder if she registered the book next to her.

If you spot ‘Beyond Asanas‘ anywhere, do send me a picture!

Books Yoga

Beyond Asanas – My Book, My Words

August 21, 2019

Thank you @zzeehphotography and @makeupbyhennaanbaree for this amazing shot.

When I was writing ‘Beyond Asanas’ my aim was to write a book which would give readers insight into little known stories about the asanas. This is an aspect of yoga practice which is never emphasized, so most practitioners only understand the asanas superficially.

Little did I know that through the book I would come in direct contact with people near and far, known and unknown. People who would read my words and appreciate them. And then take the time out to give me feedback, and share my work with others. So many of you have reached out to me on social media and through other means to express your thoughts and emotions regarding my work. You have no idea what it means to me. 🙏🏻🙏🏻🙏🏻⠀

‘Beyond Asanas’ was published this year on June 21st. The publisher, Penguin Random House felt that would be the apt day to publish a book such as this. The timing couldn’t have been more perfect. The beautiful photos have been shot by Joel Koechlin. The insightful foreword has been written by Kalki Koechlin.

Do get your copy now, and please don’t forget to share your feedback. It helps.

Buy on Amazon & Flipkart.

Available on Kindle too!

2019

4th Aug – 11th Aug

August 12, 2019

A snapshot from the first Instagram live session I did showing my own morning practice. Didn’t manage to save the video for this one, but other videos are up on www.youtube.com/PragyaBhatt

This week started with another event, this time for the FLOH Network.  FLOH is a singles network which has an interesting modus operandi.  Unlike other dating sites, FLOH actually plans meetups for their members.  You can then actually meet people face to face, and figure out if you vibe well.  And if you do, then you can explore your options to your heart’s content.  As part of the event, I shared my personal journey with yoga and how yoga has impacted my personal and professional life.

Sometimes I get out of the yoga pants and into some fancy gear.

Check them out on: https://www.floh.in/

It’s been so cold in Bangalore that I spent an afternoon to dig out all my winter clothes.  With the sun disappearing on us for days on end, I designated some time to fish out warm sweatpants and hoodies, sweaters and jackets.  It’s so cold that I actually layer for class!!!  And usually the layers don’t come off until after at least 10 rounds of Surya Namaskars.  What can I say?  I’m cold blooded?  I filmed a small warm-up routine while waiting for students to show up, and here it is.  When it’s cold, I can’t be bothered to take the hoodie off.

 

 

 

I listen to podcasts pretty obsessively and am constantly on the lookout for interesting new ones.  This week I stumbled upon this on and found it fascinating.  I usually end up listening to this stuff while I drive, cook or even during a shower! Do you have any interesting podcasts that you listen to?

 

 

 

Since many people ask me about my personal practice, I decided to start going live on Instagram.  Still a little new to it, I couldn’t save the first live session I filmed, but here’s the second one.  The video is kind of grainy and there’s annoying noise in the sound, but it will get better!  Follow me on Instagram for quick updates on everything I’m doing.

 

Also this week I was sad to hear that Toni Morrison passed away.  I read ‘Song of Solomon’ in high school and fell in love with her writing.  RIP.

 

Also, ‘Beyond Asanas‘ is now stocked in all the major bookstores and is also available internationally.  A friend of mine in Germany and the UK have received their copies.  Also – my high school English teacher also got her copy and uploaded this adorable picture.  Order your copy now!

Can you spot Beyond Asanas?

2019 Travel

July 22nd – 28th

July 29, 2019

This week started out with me being all writerly.  Many of you don’t know that I have a humongous  collection of saris.  Yet the only thing I wear most frequently are my yoga pants.  So it was refreshing to attend the Guru Purnima celebrations swathed in six yards of elegance.  And since I was presenting my teacher with my book on the same day I thought let me make it a Kodak moment and the result was the first Instagram update for the week.

Give me a beautiful south cotton sari any day. #noyogapants #sarinotsorry.

 

I’m still pinching myself about what a wonderful year this is turning out to be.  Last year if you’d told me that next year by this time I would have conducted a yoga retreat in Italy, I’d dismiss you as senile.  My book was in the pipeline, but I was immersed so deeply in editing that it ever seeing the light of day was almost mythical.  The second update for the week saw me thinking about my unconventional journey and the twists and turns that it’s led me on.  With no roadmap the only thing I’ve relied on to get to this point is my gut instinct and also blind trust on whoever wants to massage my ego!  This picture was taken when my sister Ana, cousin Ishani and I were roaming the streets of Imperia trying to find Susanne and Stephanie (with whom we were going to head to Liguria).

Dancing all over Imperia.

 

The 25th of July is Abhijata’s birthday.  In 2016 I went to Belur to attend an Iyengar yoga workshop for the first time.  Abhijata was there along with Birjoo and Rajvi Mehta.  I was nervous about speaking to Abhijata, but my classmates egged me on.  And I finally did, thinking I’d like to remember myself as courageous enough for a ‘no’ rather than the coward who didn’t even dare.  It was now or never.  Abhijata not only told me to write to the institute keeping her in the loop but also answered a few of my questions.  I did a blog on it and later put together a YouTube video.

 

And I ended the week with updates about my first book event for ‘Beyond Asanas’.  The event is called ‘Feeding Body and Soul – A Book Talk.  It is being hosted by Carrots Restaurant and they even curated a special menu for it!!! The menu included: Melon Mint Gazpacho, Raw Beetroot Ravioli with Herbed Cheese and Cilantro Hummus with Baked Lavash Chips.  Exciting stuff!!!  The first event was on Sunday evening and I spoke about my personal journey, why yoga, how I went about writing the book etc.  It was an open, free-wheeling discussion and I look forward to doing the event again on Wednesday the 31st of July.  Fingers crossed that this is the first of many book events. 🙂

Simply yummers….

Lifestyle

The Unwitting Yogi

April 7, 2019

I was a little late jumping on to the ‘Bohemain Rhapsody’ bandwagon, but when I did I was spellbound. The movie was well done, and the portrayal of the characters was spell binding.

Freddie Mercury was perhaps the greatest rockstar of all time, but he was also an unwitting yogi.  While going through a bunch of his pictures on Pinterest I started to notice that a lot of his moves on stage looked like yogic postures.  The more pictures I saw, the more yogasanas I recognized.  So I put together a bunch of Freddie Mercury’s pictures and the corresponding asana.

 

Trikonasana/Triangle Pose

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I have a love-hate relationship with this asana, but you’ve got to admit it looks like Freddie is performing it in this iconic pose.

Vrkshasana/Tree Pose

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That costume and balancing on the toes!!!

And variations of the Tree pose…

Chaturanga/Plank Pose

Every yogi knows the agony of getting this one right.

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Those biceps though.

 

Virbhardasana/Warrior Pose

Marichyasana/Sage Marichi’s Pose

This is a bit of a stretch of the imagination, but you have to admit there’s a twist there.  Also, Freddie’s flat abs, his chiselled body, the energy – is this the real life?

 

 

 

Backbends

My biggest challenge…but look at him.

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Can I just point out the clean lines and the lifted sternum?

 

Hope you enjoyed this blog.  Leave me a comment and share if you did!

Uncategorized

Theme for the Year

January 2, 2019

As soon as December starts we start to think of resolutions and goals for the next year.  I myself have gone through many a list of affirmations and goals.  When you’re working for yourself the lists go through several iterations as the months go by.

So for this year I decided to focus on a theme for the year instead.  How do I want to approach my days this year?  Or rather, how do I wish I would approach my days?  Do I want to look at life more compassionately?  More honestly? More realistically?

As yoga practitioners we practice karuna (compassion) before even asanas.  As a freelance yoga teacher I have to constantly assess my work honestly.  And as someone who is in the pursuit of her passion, I have to give myself reality checks and not get carried away.

After some thought (a lot of which was done while writing this blog) I decided that I want perseverance to define my year.  I frequently use #practiceandalliscoming in my social media updates.  This is reminder that we need to put in the work and have faith in the fruits of our labours.  Over the 7 odd years I’ve been trying to make a mark as a yoga instructor I’ve realised that everything eventually works out.  There have been many cancelled retreats/workshops due to lack of participants, but this year I have a retreat in Italy coming up.  There have been many publications which have rejected my work, but I have a book coming out with Penguin later this year.  And so many students have left my classes for other instructors.  But I now have students from all over the world registered on my online module.  This year I hope to look at every single challenge, missed opportunity and failed experiment with perseverance. 

If you had to pick a theme for this year, what would it be?

 

 

Food

Easy Ways I Cut Sugar out of My Diet and You Can Too

December 7, 2018

I am not, in any way, the perfect eater.  I was PMS-ing the other day and ordered a chocolate mousse with hot chocolate sauce from Cornerhouse.  The sugar-rush was so acute that I forgot to taste the chocolate.

Fitness is an ongoing journey.  I jumped on the fitness bandwagon because I was tired of feeling crappy.  What I’ve learned is that no one has all the answers.  There are people who maybe be specialists of a particular form of movement or a specific diet, but that doesn’t mean you should rely on them for your fitness queries.  Their expertise might not work for you because that system of movement or eating might not work for you.

I’ve been on various diets over the years (and still experiment with different modalities of eating), and I’ve realized diets don’t work.  Guidelines do.  Minimizing my sugar consumption is at the top of my list of dietary guidelines.  As I said in this Instagram post, there are many reasons for why I did this.  We all agree that sugar is bad for you.  But most of us don’t realize just how much sugar we consume. 

That 1 tsp of sugar you allow yourself in your coffee/tea is not the only sugar in your diet.  If you eat any kind of packaged foods, ketchup or pickles etc, you’re having sugar.

I follow the 80-20 rule when it comes to my diet, so I sometimes manage to literally have my mousse and eat it too.  

What I usually eat.

I love the fact that now everyone is into millets. This is my staple.

I switched over to black teas and coffees when I quit dairy and sugar. It’s made a world of a difference.

 

Below are easy ways I eliminated sugar from my diet.

  1. I stopped ordering in.  Food that you order in is never fresh.  It has excess preservatives, sodium, food colors, sugars etc., that negate all the good work you do in the fitness class.  I found easy recipes for days when I come home dog tired.  Stuff like poha, or pulao or even scrambled eggs.  I order in like once a year, and that mousse it.
  2. I stopped eating ketchup and other sauces.
  3. I don’t eat potato chips or any variations of them.
  4. I don’t drink colas and even packaged fruit juices.  Yes, even your fruit juices have additional sugar and preservatives.
  5. I don’t eat cakes and biscuits that come out of packages.  If I want them I will bake them.

 

These changes didn’t happen over night.  I incorporated them slowly.  There was a time I thought packaged juices are better than colas.  Now I know they are the same.  There was a time I would drench my burgers in ketchup.  Now no more burgers and no more ketchup.  All of us have been through the Marie or digestive biscuits with tea phase.  Mine ended a long time ago.  I used to be someone who actually went out for dessert.  Now it seems like another life.

Sometimes I feel like I didn’t just clean up my diet, I actually deep cleaned it.  And after all this, I have experienced increased energy levels, better stamina and clearer skin.  Enough reasons for you to ditch the sugar!

What I sometimes get away with eating. Maggi and chai on the way to Musoorie last month.

Every once in a while I’ll indulge in a latte at Starbucks.

Uncategorized

How to Remain Healthy During the Holidays: Top 5 Tips

November 4, 2018

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The key to vibrant health is consistency.  The more you practice making healthy choices, the easier it becomes to make them and the easier it becomes to stay healthy.

The holidays, though, are a challenge for everyone.  The holidays shouldn’t be about deprivation, however, they shouldn’t be about treating yourself like a dustbin either.

I’ve been gluten and dairy free for a month, and I’ve really started to see the difference.  I’m going to continue to avoid gluten through the holidays and there are a few other tips that I follow to stay on track with my fitness during Diwali/end of year festivities.  I did an Instagram and Facebook live session on these yesterday, and you can watch it on my YouTube channel.

To begin with it’s important to understand that you must start eating healthy and being regular with your workouts a few weeks before the holiday season hits.  That way, even if you end up missing a workout or two, and having one too many drinks – you’re still in the safe zone.  I’m usually consistent with my workouts, but eliminating gluten and portion control really worked for me before the holidays.

Without further ado, the top 5 health tips that work for me during the holidays are:

  1. Choose your indulgence wisely.  I love chocolate so I stay away from the jalebis.
  2. Portion control!  Face it, besides your usual meals, you’re going to be snacking quite a bit.  Endless cups of coffee/tea with neighbors and relatives and all the bits and bites that go along with them.  So eat whatever you want, but cut back on the portions for every single thing that goes into your mouth.
  3. Do a little workout daily.  I’ve told my students to do a combination of Suryanamaskars, squats and push-ups daily. And nothing like a little bit of breathing to feel calm and centred during the holiday frenzy.
  4. Up your water intake.  I’m going to be eating a little more chocolate than usual, and expect that you will also have more than your usual sweets.  Water helps to reduce food cravings (particularly of the sweet variety) and also ensures that you don’t overeat.  Also, it’s easy to overlook drinking water when you’re busy all day.  So make it a point of carrying water with you so that you remember to tank up.
  5. Don’t cause pollution.  So I’m not going to burn crackers.  I’m not going to use plastic bags.  I admit we can’t do anything about the plastic that the mithai boxes are wrapped in, but why not avoid using them whenever you can?  The pollution in Delhi isn’t a myth, and pretty soon that’s how it’s going to be all over the country unless we do something about it.

These are tips that actually work for me.  They are simple and easy and maybe that’s why they are the most effective.  Try and let me know if they work for you.