Features of Asana

April 30th, 2023 by

Asana is a fundamental aspect of yoga practice, and it is designed to help us develop physical, mental, and spiritual strength and flexibility. The practice of asana involves holding specific postures or poses, with the aim of promoting physical, mental, and emotional well-being. Here are some key features of asana that make it such an important tool for self-improvement:

1. Stable and comfortable

One of the key features of asana is that it encourages us to find a state of stability and comfort within each posture. This is achieved through proper alignment, engagement of the core muscles, and a focus on deep breathing. Stability helps us to maintain the posture for a longer period, allowing us to benefit fully from the practice. By finding a sense of stability and comfort within each posture, we can learn to stay grounded and centered even in challenging situations.

2. Stimulation and Relaxation

Another key feature of asana is that it stimulates and relaxes different parts of the body and mind. Each posture can be thought of as a specific tool for targeting different areas of the body, such as the spine, hips, shoulders, and legs. Asana first help to stimulate all such different parts of our body, by gentle stretch, improving blood circulation or by massaging effect.

At the same time, asana also encourages us to cultivate a state of relaxation and surrender, reducing tension and stress. This is achieved through conscious breathing and withdrawal of stimulation, at the same time maintaining an internal awareness. By learning to let go of tension and resistance, we can create a sense of ease and openness in our bodies and minds.

3. Merging with Infinity

Another key feature of asana is that it encourages us to connect with the infinite nature of the universe. Each posture is designed to help us access a deeper level of consciousness and awareness, where we can experience a sense of merging with the universe. As we practice different postures, we become more aware of our body and breath, and our mind becomes more focused and still. This helps us to connect with our inner self and the universal consciousness, leading to a deeper sense of peace and harmony.

Through this merging with infinity, we can tap into a source of infinite wisdom, love, and compassion. This can help us to overcome feelings of fear, doubt, and anxiety, and to cultivate a sense of peace, joy, and gratitude.

4. Dual Free

Finally, asana is designed to help us break free from the limitations of duality. In yoga philosophy, duality refers to the idea that we see ourselves as separate from the universe and from other people, as well as the concept of opposites, such as hot and cold, light and dark, or good and bad. This sense of separation can lead to feelings of loneliness, fear, and insecurity.

Through the practice of asana, we can learn to see ourselves as interconnected with the universe and with all living beings. This can help us to cultivate a sense of oneness, compassion, and empathy. By breaking free from the limitations of duality, we can create a sense of freedom and liberation in our lives. As we practice asanas, we learn to be in the present moment and accept things as they are, without getting attached to any particular outcome or judgment. This helps us to transcend duality and achieve a state of oneness and unity.

In conclusion, asana is a powerful tool for self-improvement, offering us a wide range of benefits for our physical, mental, and spiritual health. Whether you are a beginner or an experienced practitioner, incorporating asana into your daily routine can help you to find stability, relaxation, connection, and freedom.

Harnessing the Power of Hatha Yoga

February 28th, 2023 by

Hatha yoga is a practice that helps to unlock the power of your solar and lunar energies within. By balancing the opposite energies, you can open yourself up to a science of purification and energy channelization. This practice is believed to be able to transmute cells from gross to subtle and accelerate evolution by compressing life into few minutes of bodily existence. This blog post will break down what hatha yoga is, how it works, and why it is such an effective system for unlocking your body’s power.

What Is Hatha Yoga?

Hatha yoga is an ancient system of physical movement that originated in India hundreds of years ago. It was designed as a way to balance physical, mental, and spiritual energies within the body through conscious breathing patterns, posture work, meditation, and relaxation techniques. It has been used for centuries by yogis (practitioners) as a way to achieve higher levels of consciousness and self-realization.

Hatha yoga helps us to tap into our inner solar and lunar energies, which are said to be opposite forces. The idea is that when we bring these forces together, we can create perfect harmony between mind, body and spirit – a state known as “samadhi”. At its core, hatha yoga seeks to make changes at the cellular level by transmuting cells from gross matter into subtle matter. This shift helps us gain access to our inner wisdom which can lead us towards higher consciousness and spiritual enlightenment. By compressing lifetimes worth of knowledge into a few minutes of bodily existence, we can rapidly accelerate our own evolution.

How Does Hatha Yoga Work?

Hatha yoga works by activating the body’s subtle energies (prana) which are believed to be responsible for our overall health and wellbeing. Through conscious breathing patterns (pranayama), postures (asanas), meditation, and relaxation techniques (shavasana), we can tap into these hidden powers within us. By using these tools in combination with each other, hatha yoga can help us access our own inner wisdom and intuition while providing us with tools to manage modern day stress more effectively. In addition to this, hatha yoga also helps strengthen muscles throughout the entire body while improving overall flexibility.

Transforming Our Bodies Through Hatha Yoga

The chief benefit associated with the practice of Hatha yoga is its capacity for transforming our bodies from gross matter into subtle matter. As we practice asanas and pranayama regularly, we begin to notice changes in our physical form as well as mental clarity and emotional stability. We also become more aware of how certain postures affect us differently than others – some may make us feel energized while others may make us feel relaxed. By becoming familiar with these sensations, we can learn how best to tailor each session according to our needs at any given time.

Why Is Hatha Yoga So Effective?

Hatha yoga has been proven time and time again to have numerous benefits for practitioners both physically and mentally. Physically speaking, it increases circulation throughout the whole body while stimulating organs like the heart, lungs, digestive system, etc., leading to improved overall health. Mentally speaking, it helps improve focus and concentration while reducing stress levels through its calming effects on both mind and body. In addition, research has also shown that practicing this form of yoga can have an impact on brain plasticity – meaning it can help improve cognitive functioning such as memory recall and emotion regulation over time. Improved brain plasticity also help reduce symptoms associated with neurological diseases like Alzheimer’s or dementia in elderly individuals or those suffering from traumatic brain injury or stroke recovery.


Hatha yoga is an incredibly powerful practice that can lead us down a path towards accelerated evolution. By creating balance between solar and lunar energies within us, we are able to purify and channel energy which leads to higher levels of consciousness. Through this practice, we are also able take advantage of brain plasticity by creating new neural pathways or strengthening existing ones in order to gain greater insight into ourselves and achieve spiritual enlightenment faster than ever before! If you’re looking for a way to increase your personal growth rate exponentially, look no further—hatha yoga could be exactly what you need!

How to Avoid Stress Leading to Distress

February 22nd, 2023 by

Yoga is a great way to help avoid stress snowballing into distress. This ancient practice of calming the mind and body can be used as a preventative measure for burnout and stressful situations, or it can be used to manage existing levels of distress. Practicing yoga regularly has been proven to reduce cortisol levels, improve sleep quality, and enhance psychological well-being.

Stress Hormones

Yoga has been proven to be an effective way to avoid stress and burnout. Practicing yoga helps to reduce stress hormones such as cortisol, while also stimulating the production of endorphins which are known to promote feelings of wellbeing. Yoga can help you to develop better coping skills and become more resilient in the face of difficult situations. When practiced regularly, it helps to foster a deeper sense of self-awareness which can lead to more effective responses when faced with stressful circumstances.

It is important to remember that yoga is not a magic bullet; it takes time for the body and mind to adjust and adapt to its calming effects. But if practiced regularly and consistently, it can be an incredibly powerful tool for helping managers and working professionals manage stress levels.

From Where to Start

A good place to start is by creating a consistent practice that works for you. Identify what type of yoga best matches your needs, be it restorative or fast-paced vinyasa flow, or a moderated traditional hatha yoga and choose a style that resonates most with you. Incorporating breathing exercises into your routine can be helpful as they promote relaxation while also helping you stay present in the moment. Additionally, practicing mindfulness meditation or guided meditations before beginning your physical practice can provide focus and help clear the mind of any negative or intrusive thoughts that may arise during your practice.

Emotional Resilience

Moreover, another benefit of regular yoga practice is that it helps build emotional resilience. Research suggests that practicing yoga increases one’s capacity to cope with difficult emotions, enabling them to process their emotions in a healthy way rather than letting them spiral out of control. Additionally, research shows that regularly practicing yogic exercises such as deep breathing can help induce relaxation and mindfulness which helps indicate when a person might need to take a break from everyday stressful activities before it escalates into distressful situation.

Ultimately, yoga can help prevent stress from converting into distress if done consistently over time. It’s important not just on those days when life isn’t too overwhelming but also when everything seems calm; regular practice will aid in strengthening mental resilience so that even on those tough days there is an underlying foundation of calm regardless of external events taking place around us.

Breath – Bridging the Gap

August 25th, 2022 by

Breathis a vital tool given by the nature to turn introspective. Since ancient times sages have used breath to understand the nature of their mind and access its deep layers which usually remain hidden. If we can observe our breath keenly we begin to understand the deep relationship between the flow of breath and quality of mind. Respiration is that medium, if utilised properly, one can have the complete knowledge of body, mind and of the mental impurities hidden deep inside us. With the help of simple breathing practices we can easily clear our mind and understand it nature and improve level of well-being.

Breath – The Bridge

Our pattern of respiration can tell a lot about the way we feel in our body and mind. Irregular breathing pattern and haphazardness leads to pranic imbalance, leading to sickness in body and mind.  Correction of breathing patterns is one the most effective way by which imbalances of body and mind can be restored back to normalcy. Good breathing habits also lead to systematic development of body and psyche.

Respiration acts like a bridge between the conscious and the sub-conscious mind, between voluntary and involuntary processes of the body or in general body and mind. Respiratory system is both voluntary and involuntary in nature and hence it becomes a useful tool to even correct involuntary functions.

Let us learn and practice some simple breathing practices which normalises the breathing rate, make it uniform and rhythmic and uniting the body and mind. The practice is known as sectional breathing, which is divided into three sections. It also serves as a preparatory practice for Pranayama. It corrects the wrong breathing pattern and increases the vital capacity of lings.

  1. Abdominal Breathing or Diaphragmatic Breathing

Position: Padmasana, Ardha-padmasana, Sukhasana


  • Sit in any comfortable position as mentioned above with hands resting on knees.
  • Inhale slowly and deeply while bringing the abdomen out.
  • Exhale slowly and draw the abdomen in.
  • Repeat five cycles coordinating the breath with the abdominal movement.
  • Make sure entire process is slow, continuous and relaxing.
  • In abdominal we utilise the lower lobes of the lungs.

2. Thoracic Breathing or Intercostal Breathing

Position: Padmasana, Ardha-padmasana, Sukhasana


  • Sit in any comfortable position as mentioned above with hands resting on knees.
  • Inhale slowly and deeply while bringing the chest forward and upward.
  • Exhale slowly and relax the chest.
  • Repeat five cycles coordinating the breath with the chest movement.
  • Make sure entire process is slow, continuous and relaxing.
  • Avoid any movement of abdomen.
  • In thoracic breathing we utilise the middle lobes of lungs.

3. Clavicular Breathing

Position: Padmasana, Ardha-padmasana, Sukhasana


  • Sit in any comfortable position as mentioned above with hands resting on knees.
  • Inhale slowly and deeply while lifting the clavicle bone and shoulder upwards.
  • Exhale slowly and drop the shoulders down.
  • Repeat five cycles coordinating the breath with the shoulder movement.
  • Make sure entire process is slow, continuous and relaxing.
  • Avoid any movement of abdomen and chest.
  • In clavicular breathing we utilise the top lobes of lungs.

With the help of these breathing practices we become aware of our breath and also the three components of respiration. When our respiration is correct, slow, deep and rhythmic, the dynamics of mind is also corrected. The mind becomes calm, focused and relaxed.

Five Common Benefits of all Pranayama – Breathing Techniques

July 6th, 2022 by

Pranayama is a vast field of yoga, which utilizes certain breathing techniques to help us understand the essence of prana. The Rishis (sages) have linked prana with the breath in its gross form,  hence they initiated a complete system of breathing techniques, that initially would help them to understand their breath at the physical level and then to realize the essence of prana. Each technique has its own benefits but there are at least five common benefits for all pranayama i.e. breathing techniques.

Breath is the most vital process of the body. It is the closest thing to us and yet the most forgotten. No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are—none of it will matter unless we’re breathing correctly. Yet, the truth is that our capacity to breathe has been deteriorating through the years and the main reason is the stressful lifestyle. Research have clearly shown that more than the average of people is breathing incorrectly, which lead them to a list of many chronic diseases.

In ancient times, the hatha yoga masters had understood that our life span is depended on the rhythm of the respiration. By observing the animals, they noticed that animals with slow breath rate such as tortoise have longer life span than those animals with high breath rate, such as dogs. For this reason they started to begin aware of their breath and focused on their breathing patterns.  After long observation and realization the Hatha Yogis introduced a complete system of breathing techniques, which at the gross level is related to the breath and at the subtle level is related to higher level of consciousness through the expansion of prana. This system is called ‘Pranayama’

Hatha Yoga Pradipika, one of the classical texts and the most influential on hatha yoga, mentions eight pranayama. That is Suryabheda, Ujjai, Seetkari, Sheetali, Plavini, Moorcha, Brahmari, Bhastrika. Each one of them has certain benefits and certain contraindictions. Some benefits are common for all pranayama – breathing techniques.

All pranayama techniques increase lungs’ capacity

Pranayama ‘trains’ the muscles of respiration and the respiratory organs. It strengthens the respiratory muscles and it helps the lungs to become more elastic, resulting in a healthier process of breathing. The techniques of pranayama draw sufficient air to the lungs and allow more time for the oxygen to mix with the blood flow. The oxygenated blood will be transported to the cells, which are nourished by it.

All pranayama techniques alleviate heart diseases & hypertension:

The breathing techniques of pranayama minimize the stress on the cardiac system by slowing down the breath. When the breath is slow it gives rest to the heart. Coronary muscles are relaxed without reducing the supply of oxygen to the brain and the other body parts, resulting in a balanced blood pressure and healthy heart.

All pranayama techniques harmonize the endocrine system

During breathing techniques the circulation of the blood is very active and its quality very rich, because of the oxygen supply. The rich supply is brought to the endocrine glands, it enhances their function and along with the regulated breathing helps to balance the system.

All pranayama techniques harmonize the autonomic nervous system

All the major structures of the respiratory system have nerves related to the autonomic nervous system. Inhalation brings in oxygen and stimulates the sympathetic nervous system. Exhalation brings out the carbon dioxide and stimulates the parasympathetic nervous system. Hence, both hemispheres of the nervous system are stimulated, which results to their balance.

All pranayama techniques lead to mind steadiness

Breathing techniques result in synchronous flow of alpha, theta and delta waves (what is the meaning of mantra om) which harmonize the brain activity.

By understanding pranayama we understand how the billions of molecules we bring in with each breath have built our bones, sheaths of muscle, blood, etc. By understanding pranayama we realize that breathing techniques are a very powerful medicine, because breathing in different patterns can really influence our overall health.

Without breath no one and nothing can survive.

Take care of your breath.

Be happy.

Difference between Yoga Asana and Exercise

May 1st, 2022 by

Life has become body. We work, we enjoy, we earn, and we sleep and relax all for our body. Because of this body-centric life and the apparent involvement of body in asana, we often consider asana as an alternate form of exercise. In this article we have kept asana and exercise side-by-side to make you understand that asana is a feeling of inner comfort and not an outside accomplishment of body position. In other words life is not all body and asana is about forgetting the body.

Yogasanas are often mistaken as a form of exercise. They are not exercises, but techniques which place the physical body in positions that cultivate awareness, relaxation, concentration and meditation. They allow us to reach our higher nature through different postures. You must have noticed that when we are happy we sit in a certain posture; if depressed, we sit in another posture. The converse of this is the science of asana, where we consciously get our body into certain postures to elevate our awareness and relaxation.

We must also understand that unlike exercise, asana is always comfortable and blissful. Without comfort we cannot forget our body and without forgetting our body we cannot proceed for inner journey.

Some of the key differences between asana and exercise are:

 Yoga AsanaNon-Yogic Physical Practices
1Parasympathetic nervous system predominantSympathetic nervous system predominant
2Static positions and slow relaxed movementsRapid forceful movements
3Normalization of muscle toneIncreased muscle tone
4Low risk of injuring bones, joints, muscle and ligamentsHigh risk of injury
5Low to very low caloric consumptionHigh caloric consumption
6Effort is minimized, relaxedEffort is maximized
7Respiration and metabolic rate slows downThe breath and metabolic rate speed up
8Promotes anabolismPromotes catabolism
9Energizing (breathing is natural or balanced)Fatiguing (breathing is taxed)
10Balanced activity of opposing muscle groupsUnbalanced activity of opposing muscle groups
11Non-competitive, process-oriented and more of feeling partCompetitive, goal oriented and more of doing part
12Limitless possibilities for growth in internally related self-awarenessScope of growth in externally related self-awareness

By looking at the two columns we can understand on which side there is more comfort, steadiness and relaxation. Thus, ‘steady and comfortable is asana’ (yogasutra 2.46). How do we achieve this steadiness and feeling of comfort? By witnessing our body. If you are lifting your hand in asana witness it, when you are dropping your hand witness it again. Similarly any body movement that is happening anywhere in the body i.e. arms, leg, spine, neck, wrist, fingers, abdomen, chest etc., make sure you are witnessing it. Witnessing implies that there is a conscious act.

Slowly you start feeling comfort within your body. There is deep rest, relaxation and ease surrounding your body and that is the stage of asana. Now you want to remain in that steadiness and ease. You don’t want to change or move your body and this is the beginning of yoga. The more you feel comfortable and stable in your body, the more you move closer to yourself.   

Hatha Yoga for Health and Well-being

December 17th, 2021 by

One of the reasons for Hatha Yoga to gain wide acceptance is the fascinating way its benefits have been described in Hatha yogic texts. In this blog we will see how Asana, Pranayama, Bandha etc. have powerful effect on body and mind for lasting youth and vigor.

The popular appeal of Yoga is concentrated mainly around its physical form, called Hatha Yoga. Hatha Yoga provides many physical practices like asana, cleansing techniques, pranayama and bandhas (lock). The reason for the popularity of such physical aspects of Yoga is that they have a profound influence on the fitness and health of various constituents of human system i.e. the body, mind and the energy. One feels a sense of fulfillment when some kind of healthy change is produced both in the physiology as well as psychology of human personality.

The Hatha Yoga texts describe vividly the positive influence these practices left on our physiology. Swami Swatmarama in Hatha Yoga Pradipika while giving the general introduction to asana, says, asana leads to disease-free body and brings firmness of both body and mind. Likewise the same text describes Uddiyana bandha (abdominal lock) as practice for reversing the ageing, turning an old person into young.

These are not just some eccentric-sounding claims but have medical backing, though with limitations. But today many medical professionals have started recognizing the benefits of yogic practices on wide aspects of human organism and has started recommending light yogic practices along with medication.

The Body

The bodily procedures and practices of Hatha Yoga are designed in such a way so as to bring perfect physiological harmony, leading to perfect health and efficiency. While we train our body in Hatha Yoga, our mind is also trained leading to the development of fine capacities of self-control, determination and self-observation. This in turn leads to increased capacity of awareness. This capacity to remain aware during the yoga practice, turns yoga it into a conscious process rather than a mechanical one. The component of awareness brings into operation the ‘neo-cortex’ or the higher brain. The neo-cortex or the frontal lobe of brain is more resourceful with the values of equanimity, calmness, relaxation as compared to the lower brain areas filled with liking and disliking or craving and aversion.

All asanas in Hatha Yoga exercise deep influence on increasing the flexibility of spine and joints and improve blood circulation. These procedures enhance the distribution of nourishment to various parts of body. Secondly, most asanas provide internal massage to digestive organs which results in physiological freshness, rejuvenation and glow on face. Thirdly, Hatha Yoga practices influence the sensitivity and working of nervous system for overall beneficial health outcomes.  All these effects justify the case of Hatha Yoga as a system for maintaining health, youth and vigor especially in the context of modern living which provides threat to a healthier life every day.

The Breath

Likewise pranayama exercises deep influence on our body and mind. Regular practice of pranayama makes breath deep, slow and rhythmic. Change in the quality of breath brings about a corresponding change in the quality of mind. Hatha yoga says when the breath is slow, the mind is calm and clear.  This calming of the mind bridges the gap between the body and the mind and one can experience more unity in thought and action and vice-versa.

Understanding Meditation

November 7th, 2021 by

There is no technique for meditation, no principle involved. Purpose of any spiritual process is to free oneself from the chains of mind, its thoughts & modifications. Involvement in technique or principles erodes one’s freedom and also the possibility of liberation. Meditation is letting-go, dropping of all activity and just maintaining a presence. The basis of meditation is equanimity. Whatever comes and whatever goes remaining watchful, equanimous and witness to everything is meditation. Drop all activity of body and mind and whatever remains is meditation.

What is Meditation

Meditation is commonly understood as deep concentration. Concentration is something we are familiar with. We concentrate on our studies during exams to succeed. A scientist, artist, worker, teacher, parents all concentrate on their work to achieve their goals. In a sense everyone meditates, because concentration is indispensable for success and growth.

However, meditation is more than concentration. In the light of Yoga, meditation is a mental process by which the meditator becomes one with the object of meditation. Concentration (Dharana) is the preliminary stage of this process. In concentration there is involvement of effort. When concentration becomes effortless and continuous, it takes the form of meditation (Dhyana). Therefore, meditation is opposite of concentration. In other words, effortless Dharana (concentration) is Dhyana (meditation).

Concentration is dualistic in nature. In concentration we focus our mind on an object, which we perceive as separate from us. In meditation that seeming dualism is resolved. Therefore, we can say that meditation begins with effort, but it always ends in absorption into the object. In meditation the two separate identities of ‘Object’ and ‘I’ (as meditator) are dissolved to a great extent and the practitioner move close to the goal of Yoga as union.

Features of Meditation

One can experience some definitive changes at the level of body and mind as one moves close to the state of meditation. Some of the features of meditation are:

  • Single thought
  • Effortlessness
  • Fall in basal metabolic rate
  • Slowing of the breath
  • Wakefulness
  • Lightness

Benefits of Meditation

Meditation leads your body and mind to settle into a state of profound rest and relaxation. Some of the benefits of meditation are:

  • Greater inner calmness and joy throughout the day
  • Reduced cortisol (the “stress hormone”)
  • Normalized blood pressure
  • Complete relaxation leading to sound sleep
  • lower risk of heart attack and stroke
  • Reduced anxiety and depression
  • Enhanced brain function leading to improved memory and creativity

Yoga Based Relaxation Techniques: Reducing Sympathetic Nervous Activity

October 24th, 2021 by

Yoga relaxation techniques stabilize the autonomic nervous system by inducing a state of inner calmness and relaxation. Autonomic nervous system regulates the vegetative functions of body responsible for the maintenance of life. These functions include respiration, digestion, heart rate, blood pressure, bowel function etc. Autonomic nervous system comprises of two nerve divisions: the sympathetic and the parasympathetic nervous system. Yoga relaxation techniques shift the gear towards the parasympathetic dominance relieving mental and bodily stress and fatigue.  

A healthy nervous system maintains homeostasis by balancing input from both branches of the Autonomic Nervous System (ANS), during activities ranging from relaxing, digesting and sleeping, to waking, feeling excited, and running. The two branches of ANS that work in conjunction are Sympathetic and Parasympathetic Nervous Activity.

Under Normal Circumstances, the Sympathetic Nervous System (SNS) promotes the ability to be active and invokes the defense mechanism of ‘fight or flight’ in our body. In contrast Parasympathetic Nervous System (PNS) is associated with restorative work and brings relaxation response. An individual who is exposed to states of SNS dominance has an increased risk for Symptoms and Illnesses like hypertension, heart disease, diabetes, poor sleep, osteoporosis etc. The SNS, in conjunction with such stress hormones as adrenaline and cortisol, initiate a series of changes in the body, including raising blood pressure, heart rate, and blood sugar levels. Therefore, recurring sympathetic stimulation pose serious threat to our health and well-being.

In his article we will introduce you to three relaxation techniques which promote the activation of PNS and lead to mental relaxation. These are:

  1. Instant Relaxation Technique (IRT)
  2. Quick Relaxation Technique (QRT)
  3. Deep Relaxation Technique (DRT)

Instant Relaxation Technique (IRT)

As the name suggests IRT instantly relaxes the body. It is only a one minute practice which is performed in the beginning of Yoga session after few initial breathing practices. IRT is practiced when there is least fatigue in the body. This underscores the importance of relaxation practices which is used not only to releases fatigue but also to develop awareness.

Quick Relaxation Technique (QRT)

QRT is a three minute practice to quickly relax our body during the Yoga session. It is done in three phases to become aware of the state of fatigue and sympathetic upsurge and to systematically relax and calm our self.

Deep Relaxation Technique (DRT)

DRT is practiced at the end of Yoga session to deeply relax our body and to remove the trace of stress and fatigue if any. DRT is 8-10 minute practice done in eight phases. DRT is a very helpful technique to fight stress and promote physical, mental and emotional health. It systematically relaxes the lower, middle and upper portions of body making us feel refreshed and rejuvenated. 

Master all the three relaxation techniques in our Yoga Teacher Training course with the physiological understanding of how Yoga creates a parasympathetic dominance over body.

Yogic Sukshma Vyayama: A Subtle Practice of Yoga

October 2nd, 2021 by

Sukshma means micro and Vyayama means exercise. Therefore yogic sukshma vyayama is a form of exercise dealing with the smallest body parts. A form of exercise which can work on smallest body parts suggest that the system must have been developed in a thoughtful manner with in-depth understanding of the movement and function of individual body part. Sukshma Vyayama can be treated as the first step of Yogic discipline which can adequately prepare the student physically and mentally for further journey on the path of Yoga.


Yoga means a discipline of the mind and body. Its aim is to develop, through gradual stages, a quality of mind which can perceive reality and acquire self-knowledge through the healthy functioning of the mind and emotions.

Yoga maintains that a health body and mind is essential for mental and spiritual development and whether you understand or acknowledge the ultimate aims of Yoga, you can at any rate derive immense benefit from its rational system of exercise and breathing.

Sukshma Vyayama is an ancient component of yoga, which is not known to most yoga schools of the world.  This was developed, designed and propagated originally by Maharishi Karthikeyaji Maharaj of the Himalaya. He taught this Yogic Sukshma Vyayama to Swami Dhirendra Brahmachari, who in turn propagated it to the modern world. Today it is taught only at National Institute of Yoga, New Delhi. Now we Akshara Yoga School brings this Sukshma Vyayama in its entirety in our Hatha Yoga TTC program.

Sukshma Vyayama

Yogic Sukshma Vyayama is based on some of the most essential but normally not understood, mysterious aspects of Hatha Yoga relating to the Mudras and Bandhas. As mentioned earlier Yogic Sukshma Vyayama is a unique system of exercises not available anywhere in the world, in any other form either in the yogic domain or in the non-yogic, physical or cultural domain.  It is so sensitive, so powerful, and so scientific so deep and yet so simple that even a child after crossing the age of ten can easily practice it and derive benefit. It is beneficial for both the young and the elderly.

The other beautiful and more important aspect of Yogic Sukshma Vyayama is, that it is the only system of exercises in the world where each and every part of the body including Each organ, each joint and each muscle is taken into consideration, and a particular exercise or set of exercises associated with a specific type of breathing and a specific point of mental concentration.

48 Exercises

As the name suggest Sukshma meaning micro or subtle, Sukshma Vyayama which consists of 48 exercises is meant for micro body parts and subtle body not the gross body. This Sukshma Vyayama is followed by Sthula (gorss) Vyayama which works on the gross body. Learn all these 48 exercises in our Hatha Yoga Teacher Training Course.