HARE KRISHNA SATVIC MOVEMENT HARE RAMA

YOGA COACH: RADHIKA GUPTA

ORGANIZATION: SATVIC MOMENT

FOUNDERS: HARSH AND SUBHA

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8 LIMBS OF ASHTANGA YOGA

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MORNING PRAYER

PRAYER - 1

“Shri Vakratunda Mahakaaya Surya Koti Sama Prabha,

Nirvignam Kuru Me Deva Sarva Karyeshu Sarvada“

“We salute our supreme lord, Ganesha, who has a curved trunk and whose radiance
is equal to million suns. May you bless all our endeavors and remove all obstacles
from our path.”

PRAYER - 2

“Sarvamangala mangalye Shive! Sarvartha Sadhike

Sharanye Trayambake Gouri! Narayani! Namostu Te!”

“We bow to you O Devi Narayani. You are auspicious for everyone, you bring
happiness. You are the one who completes every work for everyone. You are protector
of everyone. You are the one with 3 eyes and a beautiful face. We salute you, O
Narayani.”

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PRAYER - 3

“Om Bhur Bhuvah Swah Tat – Savitur Varenyam Bhargo

Devasya Dheemahi Dhiyo Yonah Prachodayat”

“We meditate on that most adored Supreme Lord, the creator, whose divine light
illumines all realms (physical, mental and spiritual). May this divine light illuminate
our intellect.”

PRAYER - 4

“karpuragauram karunavataram
Sansarsaram bhujagendraharam |
Sadavasantam hrdayaravinde
Bhavam bhavanisahitam namami ||”

“O Shiva,
You are Pure White like Camphor,
You an incarnation of Compassion,
You are the Essence of Worldly Existence,
Your Garland is the king of Serpents,
You are dwelling inside the lotus of the heart; I bow to Shiva and Shakti together.
Har Har Mahadev”

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PRAYER - 5

“Ya Kundendu Tusharahara Dhavala Ya Shubhra

Vastravrita
Ya Veena Varadanda Manditakara Ya Shveta Padmasana”

“Salutations to Devi Saraswathi, who is pure white like Jasmine, with the coolness of
moon, brightness of snow and shine like the garland of pearls; and who is covered
with pure white garments, whose hands are adorned with the veena and the boon-
giving staff; and who is seated on a pure white Lotus”

PRAYER - 6

“asato ma sadgamaya
Tamasoma jyotir gamaya
Mrityormaamritam gamaya
Om shanti shanti shantih”

“From ignorance, lead me to truth;

From darkness, lead me to light;
From death, lead me to immortality
Om peace; peace; peace”

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PRAYER - 7

“Jai Shiva Omkara, Jai Har Shiva Omkara

Brahma, Vishnu, Sadashiva
Brahma, Vishnu, Sadashiva
Har Har Har Mahadev
Jai, Har Har Har Mahadev”

“We meditate on that most adored Supreme Lord, the creator, the nourisher and the
destroyer, whose divine light illumines all realms (physical, mental and spiritual). We
praise you O Lord. Please take away our troubles and remove obstacles from our
paths.”

PRAYER - 8

“yogena cittasya padena vacam

Malam sarirasya ca vaidyakena
yo’pakarottam pravaram muninam
patanjalim pranjaliranato’smi”

“Yoga that brings quietness of mind; grammar that elicits effective speech
And the healing arts that remove bodily ailments
He bestowed these things – that most illustrious of sages –
Patanjali to whom I make reverential obeisance”

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PRAYER - 9

“Yoga, Yoga, Yogeshwaraye

Bhoota Bhoota Bhooteshwaraye
Kala Kala Kaleshwaraye
Shiva Shiva Sarweshwaraye
Shambho Shambho Mahadevaye”

PRAYER - 10

“Om Puurnnam-Adah Puurnnam-Idam Puurnnaat-

Puurnnam- Udacyate |
Puurnnasya Puurnnam-Aadaaya Puurnnam-Eva-
Avashissyate ||
Om Shaantih Shaantih Shaantih ||”

“That (Brahman) is whole. This (jagat) is whole. From that (Brahman) whole, this
(jagat) whole has come. This (jagat) whole (in spite of) having come from that
(Brahman) whole, whole (Brahman) alone remains. Om Peace Peace Peace”

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PRAYER - 11

“Shri Krishna Govinda Hare Murare

Hey Naath Narayan Vasudeva”

“There is no difference in the name of God and God himself.”

PRAYER - 12

“Om, Sarve bhavantu sukhinah

Sarve santu niramayah
Sarve bhadrani pasyantu
Ma kashchit dukkha bhagbhavet
Om Shantih, Shantih, Shantih”

“May all be prosperous and happy.

May all be free from illness.
May all see what is spiritually uplifting.
May no one suffer.
Om Peace Peace Peace”

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1st Limb of Ashtanga Yoga – Yama (Social Discipline)

1. Ahimsa – Non violence

How do we show violence?

Violence in mind

Judgement Criticism Irritability

Blame / resentment

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SHORT STORY :

There was once a village in which few people lived. Outside a village there
lived a big poisonous Cobra. Whenever the children of the village play any
game like football or some other game, the ball would go towards the snake
and the snake would terrorise the kids. The snake terrorises the town and
creates violence all around. So, the people of this village always lived in fear.
Now one day, a realised soul or a monk was passing by this village to spread
the knowledge and to share his teachings with the villagers. He saw that
these children are really scared because the football has gone where the
snake lives. Then the monk said, “I will be chatting with this snake. Why is
he terrorising everyone and creating violence in the town?”. So, the monk
goes to the snake and said:

“You must not create violence because it’s going to stop your evolution and
you will not be able to grow out of this current uniqueness of a snake.”

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And after telling his sermon to the snake, the monk goes away. After one
year, the monk returns. And this time, the monk thought, “Let me go and
see the snake that if it is still terrorising the town?”

When the monk goes to see the snake, he gets shocked to see that the snake
has become very thin, lean and under nourished which is looking so sad and
depressed. He was imagining how a strong large venomous and magnificent
creature has now transformed into a skinny snake. And so, the monk asked
the snake, “What happened to you?” and then the snake replied, “I took
your teachings to the heart and I stopped terrorising the people. However,
as I was not terrorising the town anymore, the children started throwing
stones at me, they started taunting me to the point where I became so
scared to leave my hiding place that I couldn’t even hunt for food. And so, I
became so skinny and bruised.”

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The monk got very disappointed after hearing this and he said; “I did
advise you against violence but I never told you not to hiss”

Moral:

Protecting yourself and others doesn’t violate ahimsa. It doesn’t

violate this YAMA. Yama means taking actions for our
responsibilities, for our own actions at the same time, we should not
allow other’s also to hurt us or to cause violence to us. Don’t take
insult from others. Stand tall when other’s are pointing fingers at you.
At the same time, have a lot of love and compassion in your heart.

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Violence to body

Alcohol / Tobacco Junk food / sugary food Tea / coffee

Over exercising

SOLUTION:

“Self-compassion and Love “

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Compassion and love towards our own body, towards our own mind,
compassion towards others. Can we first listen to others before judging
them? Can we try to understand others before blaming them? Little acts of
kindness everyday will help to remove these violent thoughts from our
mind. Even kindness towards animals, Kindness towards nature- our mother
nature will help healing us. The more we develop compassion and love the
more positive we become.

2. Satya – Truth

What – Live and speak OUR truth at all times

HOW – Actions should align with thoughts and words.

Results – Respect, Honour, Integrity

Comparing with other’s lifestyle and wanting to be like them is not our
truth. We don’t live our truth.

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ACTIONS

Our Thoughts, Words and our Actions should come into alignment then
only we can say that we are speaking truth.

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Example story of a person Jim:

The greatest darkness I ever faced (and will face) was when my actions

didn’t align with my thoughts and words.

I was 50-50

Without alignment of actions, words and thoughts…

I became a liar. I knew it too. It caused depression and suicidal thoughts.

Daily it caused anxiety and stress.

WHY?

Because I knew I wasn’t living in alignment. This crushed me every day my

Actions didn’t align.

SOLUTION:

Good health
1. Knowing my core values
What is my main priority?

For example: If my priority is good health; then my core value would

be to maintain my health.

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2. Choosing my thoughts to fit these values

I can heal my body

I don’t depend on doctors and medicines
I like to eat and drink fresh.

So, our thoughts would be like, I can heal my body etc., In this way
we are aligning our thoughts.

3. Aligning my words with my thoughts

I would love to spend time with you all and have a

wonderful time. Can we do this sometime during the
day over a nice freshly made lunch, may be in park?

4. Acting in the world according to these

You invite your friends

for a picnic in a park.

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When we speak truth, remember that the truth should be:

TRUE
T-

HELPFUL
H-

INSPIRING
I-

NECESSARY
N-

KIND
K-

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3. Asteya – Non-Stealing

Examples:

Stealing ideas – Theft of creativity

Being late – Theft of time

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Dominating a conversation – Theft of right to speak

Asteya means not taking what we don’t need. Usually, we

consume more than what we needed. We tend to steal more
things from mother nature. So, restraining ourselves from
wanting more is what asteya means.

For example;
1. Wasting food
2. Too many clothes in the closet
3. Too many gadgets and appliances
4. Too much furniture
Wanting more and more. Taking more than wanted.

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So, what is the root cause? – The feeling that

Short story:

Once upon a time; there was a diamond thief who stoles only the
most exquisite gems. One day, he spotted a diamond merchant,
purchased the most beautiful diamond. Right there and then, the
thief thought that, “this man is the next victim. I’m going to steal his
diamond.” The next day, he followed the diamond merchant and saw
him getting on the train. So, the thief also jumped on to the train and
somehow found a way to sit in the same compartment. He stayed
with the diamond merchant for three days. In this period, he kept
trying to find the diamond but he failed. He was not able to find the
diamond in spite of this long search. The train reached the station
and the thief got really frustrated. And told the merchant the truth.
“Sir, I have been following you for three days, trying to find the rare
gem that you purchased. But to my despair, I am not able to find it.
Please tell me, where you hid it.” The merchant said, “When I first
saw you, I suspected you that you are a pick pocketer and so I hid
the gem that you will not be able to find it.” He also added that, “I

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kept it in your pocket because I knew that’s where you will never
look.”
Moral:

“Whatever we want to steal and are desperately seeking is already in our own pocket.
All we have to do is look i.e., realise.
All the beauty and fulfilment that we are looking for is within us. When we get money, we will be
happy for some time. But the real and long-lasting happiness comes when we are kind, generous,
spending time with our loved ones, spending time in nature.”

So, the thought we have to generate within ourselves is:

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Whoever I am, I am enough and I have enough.

I have enough

5. Brahmacharya – Continence

What – Control over physical impulses

HOW – Moderation in everything we do.

Results: Increased energy, vigour and knowledge

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Brahma – means the supreme energy or the supreme consciousness.

Charya – means our conduct or the path we are using.

The path to the supreme consciousness. It means that we all have certain
amount of energy within us. In psychology, we call this energy as ‘Lipido’.
In nature cure, we call this energy as ‘Praanashakthi’ and in Yoga, it is called,
‘Kundalini’. However, the energy remains same. Now we could use this
energy within us either to satisfy our senses / sensual pleasures or you can
also use it for higher purposes. For reaching our higher potentials.

Examples:
Instead of scrolling through Instagram and watching all those content – tell yourself
that, “I’m going to use Instagram only for 30mins or I will use only 20mins.” Moderate
yourself.
If we are constantly eating food, all our energy is going into digestion and no energy
will be left. So have it in moderation. Eat little portions of food and good food.

This energy and vigour can be used for higher purposes

Deeper bonds Spiritual practices service to others preparing healthy

Food

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6. Aparigraha – Non – Hoarding (reduce our posessions)

Parigraha means to hoard

What – Not having more than necessary

HOW – Declutter, not be greedy

Results – We feel light & attract what we truly need

Short story:

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In ancient India, we might have seen that there used to be few people who tame monkeys
for the purpose of entertainment. They make the monkey dance and jump on the street
and the madari would make money out of this poor animal’s misery. But how did these
monkeys got caught with them in the first place? So, to catch these monkeys, hunters
would carve out a coconut. In those coconuts, they use to keep some rice balls or sweets
and leave the coconut on the ground. Now, the hungry monkey would smell the rice ball
and keep its hand in the coconut hole. When they try to pull back their hand, they found
it difficult as the whole was small for their big wrists. In this way, the hunters would
catch the monkeys. What the monkey’s didn’t realise was that it was their unwillingness
to release the grip that costs their self -imposed prison. This is exactly what happens
with us. We self-impose a prison for our own selves.

“What we possess, possesses us also.”

Decluttering: remove everything that is not necessary.

“Trying to be happy by
accumulating possessions,
is like trying to satisfy
hunger by taping
sandwiches to your body”
~ George Carlin

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2nd Limb of Ashtanga Yoga – Niyama (Self Discipline)

1. Shauch – Purification

What – Body, breath, thoughts, emotions, speech.

HOW – Asana, breathing, meditation and kriyas.

WHERE – Food, entertainment, work, company, company, living space.

How do we purify our body?

- Not only from outside, but also from inside.
- We have to take bath every day, if possible, twice a day.
- Cleaning from inside is by removing the waste from inside of our
body. We have accumulated so much waste inside our body through
food and junk. That extra layer of flesh is due to that. So, don’t feel
bad about yourself, we can purify our body from inside too by eating
good food.
How do we purify our breath?
- By doing Pranayama: Pranayama is a very good way to purify our
breath.
- Clean and Green environment.
- Spend more time in nature

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How do we purify our thoughts?

- We have to convert our negative thoughts into positive thoughts.
Example: Always thinking “I can’t do that” to thinking, “I can do
that”, “I will do that.” Every time, you have a negative thought,
immediately and consciously try to change it into positive thought.
How do we purify our emotions?
- Instead of developing emotions like anger, jealousy, greed,
frustration, we can always develop emotions like gratitude, love,
kindness, and compassion.
- Example: Instead of saying, “I’m angry with you.” Say, “I understand
you and I understand what you might be going through.”
- We can say, “Thank you for everything that you are doing for me.” In
this way, move to a space of love, empathy and gratitude.
How do we purify our speech?
- Constantly saying bad words.
- Instead try saying, “I understand”, “I will support you.”
- Nobody will respect us if we keep speaking abusive language, we
ourselves can’t respect us.

Where’s:
Food: Eat healthy and good food. Don’t eat food which is dead, packed and
rotted.
Entertainment: Constantly watching thrillers, horrors, nonsense comedy is
something useless. Instead watch, good and uplifting comedy (something not
abusive), watch documentaries that are useful and help us purify our lives
and mind.
Company: Spend time with people who motivates us, who encourages us,
who uplifts us. Spend time in good pure friendship.

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Living space: cluttered space or clean space – your choice.

Cluttered space gives stress, frustration and negative vibes whereas, a clean
space gives you relaxation, a space to purify, sacredness, motivation and
positive thoughts.

2. Santosh – Contentment

WHAT – Not craving, not coveting possessions of others.

HOW – Gratitude, surrender the results of our actions to God.

RESULTS – Frees us from the suffering of always wanting more.

Whatever I have, Whoever I am – I am content with it.

Of course, I keep striving for more, but there should be no frustration in it.

Short story:
In China, once there lived a person named Sayween. He owns a beautiful mare.
Everyone knows Sayween’s horse because it is the most beautiful horse in the whole
town. One day, the horse suddenly disappeared. Now, the villagers offered their
sympathy to Sayween, saying, “Sorry! We heard that your horse has disappeared,
don’t worry!” And Sayween smiled and replied, “That’s the way it is.” Few days
later, the lost mare returned but with a beautiful Stallion. The villagers were surprised
and congratulated Sayween for his good fortune.

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Sayween smiled again and replied, “That’s the way it is.” Now, after a few days,
Sayween’s young son was riding the stallion, and he fell off and he broke his leg.
The village again came back to Sayween to sympathize him and said, “Your son
broke his leg, sorry to hear.” Sayween as usual smiled and replied, “That’s the way
it is.”
Soon, thereafter, there’s a war broke out and all the young people of the villagers
were listed out in the army and unfortunately all of the young men were killed in the
battle and since Sayween’s leg was broken he was not enlisted and he didn’t go to
the war and he got saved. Sayween, despite of his turmoil’s, despite of his gains, he
always gave the same reply, “That’s the way it is.”
Moral: The story teaches us that everything happens for a reason and
things cannot be defined as good or bad. Life contentment is found not by
attaching oneself to these external circumstances. Always remember that
you are supported by the higher power.

3. Tapas – Asceticism

WHAT – Intense self-discipline and attainment of will power.

Ex: Doing yoga practice daily, waking up early in the morning etc.

HOW – Doing something good/positive that your mind is lazy to you.

Ex. Stepping out of your comfort zone. Waking up in the morning when
you actually don’t want to.

RESULTS – Internal fire is created which purifies our mind and body.

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4. Swadhyay – self-study, self-understanding.

WHAT – studying the self, building self-awareness.

HOW – Self-reflection (journaling), reading spiritual texts (Like reading Bhagavad

Gita), meditation.

RESULTS – Helps us see our true self, Build our connections with God.

“Watch your thoughts, they become words;

Watch your words, they became actions;
Watch your actions, they became habits
Watch your habits, they became character
Watch your character, for it becomes your destiny.”

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It is very important to understand what you are speaking, what you are thinking, what
kind of actions we are engaging in, what kind of daily activities you’re doing. It is
not the big decisions that we take in life that matters. It is these small things that
we’re doing every single day will decide what your life is.

“Yoga is the journey of the self, Through the self, to the self.”
~ The Bhagavad Gita

5. Ishwara Pranidhana – Devotion and surrender to a higher

power.

WHAT – Do your best and leave the rest to the higher power.

HOW – See divinity in everyone and everything (whether it’s the flower or the rain
drops, whether it’s a caterpillar or a beggar, whether its food or disease)

RESULTS – Cures stress & anxiety; reduces pain and suffering. (No matter what the
situation is, you will always have a smile on your face, you will experience the feeling
of oneness)

We see so many things around us – The Sun; The Water; The

Mountains; The human body – We enjoy it every day each one of them.
Every day we live as if we have created everything, we live as if we are
the only one. We stress out so much while we do all these things.

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3rd Limb of Ashtanga Yoga – ASANA (BODY DISCIPLINE)

ASANAS

WHAT – Makes space within the body.

HOW – Stretches

WHERE – Flexibility in body and mind, calms the nervous system.

RESULTS – Releases toxins, emotional baggage, builds strength, creates space to

receive grace.

The only temple in the universe is the human body – because the soul lives
within. Our body is no less than a temple.
Imagine, a temple filled with clutter and waste. Would you like to go to
such kind of temples and associate divinity with it or sacredness with that
space? So, cleanliness of the body is extremely important.
Our body is an instrument that God has given and it is played by God. The
cleaner you keep, the more divinity you establish within your body.

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4th Limb of Ashtanga Yoga – PRANAYAMA (BREATH DISCIPLINE)

PRANAYAMA

WHAT?

‘Prana’ – life force; ‘Yama’ – control

Controlling of our life force – our breath (discipline of breath)

WHY IS PRANAYAM IMPORTANT?

The more we control the discipline of breath, the more the quality of our
life becomes.
Let’s understand this with an example;
We know how dog’s breath, they breath very fast and the life span of dogs
would be 10-15 years.
Whereas, turtle’s breath very slow, they breath deep and they live for
about 150 years.
So, the slower and deeper our breath is, the longer we live. Why do we
want to live long? – to attain mukthi.

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BENEFITS – Many benefits, let us have some examples:

We see how a candle is burning, the flame burns because of the oxygen in the air.
Now, if suddenly a draft or a wave of air comes, then the wig would be faded off.
Similarly, our body does not remain in a stable state. When we are angry or
depressed, our breath wouldn’t be normal, it would be very fast. At that time, if we
could slow down our breath, calm down and deepen our breath, if we try to
stabilise our breath. The emotion would automatically get controlled. That’s the
beauty of Pranayama.

1. By regularly doing pranayama, we can save ourselves from all

diseases.
2. The work efficiency of all the body parts increases.
3. Concentration power of the mind and memory increases.
4. Ageing process is delayed.
5. The blood becomes clean.
6. Stress, anxiety and tension – all gets reversed.

THINGS TO REMEMBER WHILE DOING PRANAYAMA

• Keep your spine erect.

• Do it either in the morning, or at dusk in the evening, when the
stomach is empty. It should never be done when the stomach is
loaded.
• The dress worn should be slightly loose at the waist and the chest,
so that no pressure is exerted on the abdomen or lungs.
• Keep your eyes closed while doing it.

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5th Limb of Ashtanga Yoga – PRATYAHARA (SENSE DISCIPLINE)

Withdrawing the senses

Let’s try to understand this with an example

Driver - Intelligence

Passenger - Soul

Reigns - Mind

Horses – 5 senses

Field – material world

What happens if these horses go in different directions? Will the chariot be

able to reach its destination? In the same way, our 5 senses are scattered,
constantly thinking of different things. So, all we need to do is to bring these
5 senses into control.

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HOW TO PRACTISE PRATYAHARA IN OUR DAILY LIVES?

SENSE OF TONGUE:
Switch to lighter food, include more fruits and vegetables.
SENSE OF VISION:
Instead of spending hours on social media, let’s sit with eyes closed or
spend more time in nature.
SENSE OF SMELL:
Let’s not use very strong perfumes and deodorants, instead use essential
oils.
SENSE OF HEARING:
Let’s not gossip or hear bad things about others or listening to very loud
music.
TO KEEP ALL THESE SENSES IN CONTROL:
Let’s sleep on time. (BETWEEN 9PM-12AM)

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6th Limb of Ashtanga Yoga – DHARANA (AIM DISCIPLINE)

WHAT – CONCENTRATION

HOW – FOCUS ON A SINGLE OBJECT

WHERE – IDOL, MANTRA, POINT

BENEFITS – SLOWS DOWN THE MONKEY MIND

Activity:
• Sit comfortably and close your eyes
• Think about the last time, you went to a wedding.
• What was the environment like? What was the colour of the decoration? How
did the tables and chairs look like? Were there so many people or very few?
What were the bride and groom wearing? Did they look happy or do they look
really stressed?
• Now, think of a time of you going nice long drive by a car. Were you driving?
Or you sitting in the passenger seat? What was the colour of the car? How was
the journey? Did you travel fast? Or did you travel slow? Was the air
conditioner running or did you keep the windows open?
• Now, think of a time when you are spending time with your closest friends.
Where were you? What were you eating and drinking? Were you laughing
together or were you in a serious discussion? Did you play a game or did you go
shopping?
• Now, shift your awareness to your heart centre – now take it to your right foot
and now to left shoulder, Is your left shoulder in pain? Or is it normal?
• Now, very gently open your eyes.

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We have a mind and also, we have awareness that can travel to different
parts of our mind.

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WHAT IS OM?

It is the primordial sound i.e.; it is the first sound in the universe. Actually = AUM
When we say “A” - It is originated from our belly and is related to physical aspects of our life. When
we get hurt or experience physical pleasure or pain.

When we say “U” – It is Anahita which is the heart centre. Our emotional side. When we hear some
very bad news (let’s say someone met with an accident – we say something which sounds with uh,
similarly when we feel happy or excited about something we pronounce the same)

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And then, we say “M” – which is above our throat chakra. It relates to intellectual i.e.; thought provoking.
When we are in deep thought, we say um. So, this sound is related to our intellect.

Sometimes, we experience blockages in our chakras, be it emotional or intellectual or physical – We do

experience some blockages. So, chanting om removes all the blockages and improves balance of our body
mentally, physically and emotionally.

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WHAT IS THE MEANING OF THE SYMBOL OM?

AUM is everything. It is the source. It is the vibration & consciousness of the entire universe.

The more we chant OM, the more consciousness we build within.

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7th Limb of Ashtanga Yoga – DHYANA (MEDITATION DISCIPLINE)

WHAT – Meditation (meditation doesn’t mean concentration)

HOW – Being keenly aware without effort.

WHERE – ‘FLOW’ – Dancing, Singing, playing a sport, Playing an instrument.

BENEFITS – Few or no thoughts, Peace, Healing

Example:
When one is learning to play guitar – one has to be very cautious. We need
to concentrate on every aspect like strings, chords etc. This is called
DHARANA but once you completed learning guitar, you don’t need to
concentrate, you will be able to play guitar with minimal efforts and the flow
state of mind automatically goes on. This is called, DHYANA.
Whenever time stops for you, then you are in the state of flow.

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8th Limb of Ashtanga Yoga – SAMADHI (SELF REALISATION)

WHAT – Sat-Chitt-Ananda – Truth-Consciousness-Bliss

HOW – Transcending point of focus, beyond understanding, union.

WHERE – Creation, interconnectedness with all living beings.

BENEFITS – Peace, joy, love, complete dissolution.

Just like an artist, who creates beautiful paintings on a blank canvas with his
beautiful imagination, similarly a yogi in samadhi can create a entire world
within himself or herself. There is no need for a yogi to open their eyes to
experience the outside world.

To move to a state of pure bliss and consciousness.

Example, when a baby is born – parents experience immense joy and pleasure. But not only too the parents,
but also to the others around.

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Also, when a person is in concert, we experience the sense of oneness.

In the state of SAMADHI, we don’t have likes and dislikes. There is no understanding, there is no logic. There
is only one thing i.e.; union.

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SUMMARY OF 8 LIMBS OF ASHTANGA

YOGA PHILOSOPHY

1. Yamas (Social Discipline)

• Ahimsa - Non-Violence towards self and others in thought, words and deeds
• Satya - Always live and speak your own truth
• Asteya - Do not steal or take what is not freely given. Also do not exploit others
Brahmacharya - Use your energy wisely by doing everything in moderation
• Aparigraha - Do not hoard. Have only as much as you need and follow minimalism

2. Niyamas (Self Discipline)

• Shauch - Keep your body, emotions and thoughts pure
• Santosh - Being grateful and content for what we have and who we are
• Tapas - Using will power to overcome the laziness of the mind. Stepping out of
comfort zone
• Svadhyaya - Self-study through self-awareness and the study of spiritual texts
• Ishwara Pranidhana - Surrending the fruits of our actions to a higher power &
devotion
3. Asanas (Body Discipline)
Allowing stretches to remove built-up toxins in the body. Stretching
improves flexibility in the body and the mind. Asanas build strength and
endurance

4. Pranayama (Breath Discipline)

Inhalation and exhalation with retention. Optimises the use of oxygen within
the body, calms the mind and slows down the ageing process

5. Pratyahara (Sense Discipline)

Bringing the senses under control to avoid day-to-day distractions. Once
the senses are turned inwards, one can prepare for the next stage.

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6. Dharana (Aim Discipline)

Focus and concentration to tame the monkey mind. We can attain this by
working towards a goal with one-pointed focus. Focus can be on a mantra, idol or
point in the beginning

7. Dhyana (Meditation Discipline)

A state of few or no thoughts. We can attain this by engaging in activities
that take us into 'the flow' state. This is where time stops and one
experiences peace

8. Samadhi (Bliss)
A state of Sat-Chitt-Ananda, truth-consciousness-bliss. This is where one
transcends the mind and feels a sense of one-ness with the universe

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DINCHARIYA

WAKE UP
Gratitude prayer
AUM Chanting - at least 7 times

YOGA PRACTICE
10 Surya Namaskars
20-minute Full Body Flow
10-minute Pranayama

BREAKFAST
Detox Juice 15 minutes after practicing Yoga
Fruits for Breakfast (Keep a 1–2-hour gap after detox juice)

LUNCH
Grain meal with three times more vegetables
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Eat mindfully, without any distractions.

Do not overeat. Take 30 minutes of rest after your meal.

DHYANA

Spend 1 hour doing an activity that helps you get into a state of flow.
This could be any hobby or a second Yogasana practice from the self-
practice manual.
You can also do a candle meditation.

DINNER

Soup or salad with a bowl of sprouts.

TIME TO SLEEP

Reflect on your day and assess if you were able to follow the principles of Yama
and Niyama.
In case any corrections are needed, be mindful the next day.
Switch off all gadgets including phones, routers, etc. 1 hour before bed

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DAILY YOGA POSES

SAMASTHITHI UTTANASANA PHALAKASANA ADHO MUKHA SVANASANA

VEERABHADRASANA 1 EKA PAADA ADHO MUKHA VEERABHADRASANA 2 VEERABHADRASANA 3

SVANASANA

UTTKATASANA BHUJANGASANA BIDALASANA BITILASANA

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USTRASANA SETUBANDHASANA CATUR SVANASANA SALABHASANA

FULL BODY POSES

EKA PADA TRIKONASANA VRIKSHASANA UTTHITA ASHWA

PADANGUSTHASANA SANCHALANASANA

PARSVAKONASANA UTTHITA PARSVAKONASANA URDHVA VIRABHADRASANA PARIVRATTA

ANJANEYASANA

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GARUDASANA PRASARITA PADOTTANASANA PASCHIMOTTANASANA MARICHHASANA C

MALASANA BADDHAKONASANA EKA PADA RAJAKAPOTASANA SARVANGASANA

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POSES FOR REPAIR

GOMUKHASANA JANUSHIRSHASANA BALASANA SALAMBH BHUJANGASANA

UTTONA SHISHOSANA BHARMANASANA UTTHAN PRISTHASANA URDHVA MUKHA

PASASANA

PARIVRATTA SUKHASANA UPAVISHTAKONASANA MARICHHASANA A SHASANGASANA

SUPTA SUPTA BADDHA SUPTA PADANGUSHTASANA ANAND

MATSYENDRASANA KONASANA BALASNA

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HEALTHY HABITS

1. HAVE DETOX JUICE TO CLEAN THE BODY

~ Have any green juice – either coconut water or ash guard juice or any green
vegetable juice (Bottle gourd juice / cucumber juice / ridge gourd juice / ivy
gourd juice / spinach juice)

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2. HAVE FRUITS FOR BREAKFAST

~ Start your day with fruits – eat seasonal fruits

Fruit combinations – Fruits should be from the same family like mango, papaya,
banana and sapota – which comes under sweet fruits. So, these fruits can be
combined.
Crispy fruits – apple, pomegranate
Berries – Blueberry, Strawberry etc.
In the same way melons – watermelon, musk melon etc,

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3. DO FASTING ONCE A WEEK

JUICE FAST PLAN

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FRUIT FAST PLAN

SOUP FAST PLAN

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POST FAST

4. EAT GRAINS WITH 3 TIMES MORE VEGETABLES

~ Our body is made of 70% water and so our food also should be water rich. So,
whenever we eat grains – eat it with three times more vegetables.
~ Do not mix two types of grains or lentils together.

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5. PRACTICE SUN BATHING

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6. DECLUTTER

~ Remove things that don’t add value to your life or that which you don’t use
anymore.

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7. 16 HOURS OF FASTING

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DO’S AND DONT’S DURING 16 HOUR FASTING

8. PRACTISE ENEMA

~ It helps in cleaning our intestines.

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9. WET PACK

10. PRACTICE PRATYAHARA IN YOUR DAILY LIVES

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11. PRACTICE DHARANA IN YOUR DAILY LIFE

~ Chant OM everyday 7 times.

12. SORT OUT OLD RELATIONSHIPS

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13. ENGAGE IN ACTIVITIES WHERE YOU GO INTO THE FLOW

EVERYDAY.

14. DAILY GRATITUDE

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15. SHARE THIS KNOWLEDGE AND PRACTICE YOGA EVERYDAY

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DIET PLAN – INTENDED FOR WEIGHT LOSS, REVERSAL OF CHRONIC

DISEASES AND CURE SOME HAPPY DISEASES. NOT FOR CHILDREN,
ATHLETES OR PREGNANTS.

YOU CAN CHOOSE YOUR MEAL PLAN ACCORDINGLY USING THE DIET
CHART GIVEN BELOW

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