Yoga Health &

Mental Wellbeing

By: Kaivalya Foundation

Richa Sahay
Abhishek,
Arpana & Shalini
Understanding Wellbeing
Wellbeing is more than the absence of illness; it is a state of balance/ alignment
between body, mind, and soul. True wellbeing arises when we live in harmony with
ourselves, our environment, and our purpose. It reflects in how we feel, think, act, and
connect with others.

Levels of Wellbeing

1. Physical Wellbeing – A healthy body, balanced diet, adequate rest, and fitness
practices.

2. Mental /Emotional Wellbeing – Clarity of thoughts, calmness, and resilience in

the face of challenges and Awareness and healthy expression of emotions.

3. Spiritual (Soul) Wellbeing – A sense of peace, connection, and higher purpose.

The Gunas: Our Fundamental Configuration

According to yogic philosophy, every individual functions under the influence of three
qualities (gunas). These form the configuration of ours. Recognizing and balancing them
is key to wellbeing.

• Tamas (Inertia) – Lethargy, confusion, heaviness.

• Rajas (Activity) – Energy, restlessness, desire

• Sattva (Harmony) – Calmness, balance, and peaceful awareness.

The journey of yogic wellbeing is to gradually reduce tamas and rajas, and nurture
sattva in daily life.

Sources of Wellbeing

The following have huge impact on our Sattva, Rajas and tamas.

1. Food – What we eat influences our body and mind. Sattvic food (fresh, light,
plant-based) brings clarity and balance.

2. Thoughts – Positive thinking shapes emotional health and resilience.

 3. Physical Fitness – Regular yoga, movement, and breathing practices sustain
vitality.

Roadblocks to Wellbeing
• Physical Conditioning – This is what we are born with. Our DNA, memory of our
cells and patterns makes us conditioned for certain reactions/responses in auto
mode. That’s what answers why people are angry, depressed, happy, introvert
etc. by nature.

• Social /Psychological Conditioning – This is what we learn and pick up from the
environment, parents, schools, friends, social media etc. as per our experiences
with these that shapes our likes/dislikes, believe systems and values.

Through clarity, awareness and yogic practices, these barriers can be transformed
into stepping stones for growth.

Self -Awareness is Being aware of ones’ emotions, beliefs and conditionings.

Conclusion

Wellbeing is a conscious choice and a lifelong practice. Yoga offers a holistic path—
nourishing the body, uplifting the mind, balancing emotions, and awakening the spirit.
By understanding the gunas, choosing sattvic sources, and practicing mindful awareness,
we create a life of health, joy, and fulfillment.

The Wheel of Life

A Tool for Self-Reflection, setting priorities and Balance

What is the Wheel of Life?

The Wheel of Life is a powerful self-assessment tool that helps you pause, reflect, and
evaluate the different areas of your life for setting right priorities. It brings clarity on:

• Reassessing your goals and priorities.

 • Identifying areas that need more focus and improvement.
• Revealing alignment or gaps between what matters most and where you currently
are.
• Providing a clear picture of life balance.
By using this tool, you can understand which areas of life require more attention and
which are already well-aligned, allowing you to set meaningful goals.

Emotional Blow Out

Deal with your negative emotions using this simple technique - “emotional blow out”

Scarcity & Abundance Mindset

What Do We Desire in Life?

At the core of human experience lies a search for happiness, peace, money, success,
love, and fulfillment. Yet, the way we approach life—through a scarcity mindset or an
abundance mindset—shapes how much of these desires we actually experience.

The Scarcity Mindset

A scarcity mindset arises when we focus on what is missing rather than what is possible.
It is rooted in fear and limitation.

Signs of a Scarcity Mindset

• “I don’t have enough.”

• Constant fear of failure or loss.
• A sense of competition with others.
• Belief that “I am not good enough.”
• A persistent feeling of lack.
This mindset creates stress, insecurity, and comparison, which can prevent personal
growth and joy.
The Abundance Mindset

An abundance mindset is based on trust, gratitude, and the belief that opportunities are
limitless. It flows from a sense of wholeness and confidence in the universal process. It
happens when there is alignment between Thoughts, desire and action.

Signs of an Abundance Mindset

• A natural sense of happiness.

• Sincerity and ease in actions.
• Collaborative rather than competitive approach.
• Deep trust in life and the universal process.
• A constant feeling of abundance.

What Determines Success?

Success is not merely external achievements—it is determined by how we align our

inner world. When there is harmony between:

• Thoughts – what we believe.

• Desires – what we truly want.
• Actions – what we consistently do.
…we create a powerful state of alignment that attracts opportunities and growth.

Scarcity limits, abundance expands. By choosing to align thoughts, desires, and actions,
and by cultivating trust and gratitude, we shift into an abundance mindset. This creates
not just success, but a deeper sense of happiness, peace, and fulfillment in all areas of
life.
Gratitude & Affirmation
A Pathway to Positivity and Inner Strength

The Power of Gratitude

Gratitude is the practice of acknowledging and appreciating the blessings of life. It shifts
our focus from what is lacking to what is already present, creating positivity and
contentment. It expands our Abundance mindset and helps us in reaching stars.

Key Questions to Ask Yourself:

• Who am I grateful for?

• Why should I be grateful?
• What am I grateful for right now?
When practiced daily, gratitude transforms our outlook, reduces stress, and enhances
emotional wellbeing.

The Practice of Ho’oponopono

An ancient Hawaiian prayer that heals relationships with self and others through
forgiveness and love. The 4 steps of Ho’oponopono are:

• I am sorry.
• Please forgive me.
• Thank you.
• I love you.
Repeating these phrases with sincerity cleanses negative emotions and restores inner
balance.

Affirmations: Creating Your Reality

Affirmations are powerful statements that reprogram the mind with positivity.
How to Create Effective Affirmations

• Always use positive language.

• Frame them in the present tense, as though already achieved.
• Keep them personal and meaningful.

How to Use Them

• Choose one affirmation and repeat it at least 10 times a day.

• Take a deep breath, center yourself, and feel the affirmation as alive within you.
• Avoid mechanical repetition—feel it.
• Apply the affirmation in real situations.
Over time, affirmations reshape beliefs and strengthen confidence.

A few Affirmations that Can be used in Daily Life

• I am blessed with abundance in every aspect of my life.
• I am growing wiser with each passing day.
• I can stand for myself in all circumstances.
• I am blessed with right Masters and Mentors to guide me through life.
• I am high on patience and deal with every situation with ease.
• I love and accept myself unconditionally.
• I take decisions with clarity and authenticity.
• I get the needed information easily, always.
• Spontaneity and creativity are my core traits.

Conclusion

Gratitude and affirmations are not just practices, but ways of living. They nurture a
mindset of abundance, heal emotional wounds, and empower us to face life with clarity
and strength. By consciously integrating them into daily life, we open doors to peace,
growth, and joy.
 Yoga Notes

Meaning of Yoga
The word Yoga comes from the Sanskrit root “Yuj”, meaning ‘to join, unite, or yoke’. It
refers to the union of body, mind, and soul.

Father of Yoga
Maharshi Patanjali is regarded as the Father of Yoga. He compiled the Yoga Sutras,
describing the philosophy and practice of Yoga.

Types of Yoga
1. Hatha Yoga – Focus on physical postures (asanas).
2. Raja Yoga – Path of meditation and self-discipline.
3. Karma Yoga – Path of selfless action.

Note: Running Yoga is not a type of Yoga.

Surya Namaskar
Known as Sun Salutation. A sequence of 12 poses performed in rhythm with breathing,
honoring the Sun.

Breathing Practice
Pranayama = Yogic breathing control. It improves oxygen flow, calms the mind, and
energizes the body.

Eight Limbs of Yoga (Ashtanga Yoga by Patanjali)

1. Yama – Moral discipline
2. Niyama – Self-discipline
3. Asana – Physical postures
 4. Pranayama – Breathing control
5. Pratyahara – Withdrawal of senses
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – State of bliss / union

Important Asanas
- Padmasana (Lotus Pose): Sitting posture for meditation.
- Tadasana (Mountain Pose): Standing straight with arms upward.
- Shavasana (Corpse Pose): Relaxation posture.

Meditation
Regular meditation reduces stress, improves focus, and brings emotional balance.

Cleansing Technique
Kapalabhati – A breathing technique (Shatkarma) for cleansing the respiratory system.
‘Kapal’ = forehead, ‘Bhati’ = shining ® promotes clarity and energy.

Quick Tip for Exams

Remember:
“Yuj Yoga; Patanjali Father; 8 Limbs;
Surya Namaskar Sun Salutation; Padmasana = Lotus,
Tadasana = Mountain, Kapalabhati = Cleansing.”
Connect with us:
Richa Sahay
Website: www.journeytokaivalya.com
Instagram: https://www.instagram.com/richa_sahhay/
You Tube: https://www.youtube.com/@everydayvedanta
E-mail: [email protected]

Abhishek
E-mail: [email protected]
Instagram: https://www.instagram.com/abhiyoga_26