Bharadvajasana
Bharadvajasana
Bharadvajasana
Step-by-step
Sit on the floor with your legs straight in front. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
Twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long.
Place your left hand under your right knee and bring your right hand to the floor just next to your right buttock.
Press your shoulder blades firmly against your back.
Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.
With every inhalation lift the spine a little more, with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
Benefits
This asana is a safe way of developing the spinal flexibility.
The twists help to give the abdominal area a gentle massage thus helping heal ailments of the gastro intestinal tract.
The Imminent and Transient
The topic of ‘Injury‘ in asana practice has always fascinated me. Over years of traveling I have met Yogis who have had asana injuries which have made them feel ‘lesser than normal Yogis’. I wonder what makes them push themselves over the edge, what makes them greedy enough to take their body for granted and suffer.
This question brings us to a very important point mentioned in the books of yoga (Katha-Upanishad), the concept of Shreyas and Preyas. Shreyas and Preyas are two paths mentioned in the Upanishad. The simplest meaning of the paths is basically the ‘perspective’ with which you look at things. ‘Shreyas’ is the path of lasting good and ‘Preyas’ is the path of immediate satisfaction. Read more…
Workshops in 2011
Mind and Body Workshops – Montreal, Canada (December 2011)
Bhakti Yoga Discourse – Toronto, Canada (November 2011)
Ayurveda Yoga Therapist Program – Toronto, Canada (November 2011)
Ayurveda Yoga Therapist Program – Toronto, Canada (November 2011)
Hong Kong (October 2011)
Living in Lightness (October 2011)
Yoga Retreat – Koh Samui, Thailand (August 2011)
Upanishad Retreat – Israel (July 2011)
Yoga Sutra Workshop – Israel (July 2011)
Self-love Workshop – Lithuania (June 2011)
Masterclass in Yoga Kula – Vienna (June 2011)
Yoga Workshop – Vienna (June 2011)
Yoga Workshop – European Commission (May 2011)
Yoga Workshop – Munich (May 2011)
Yoga Retreat in the Himalayas (February 2011)
“For many years I have suffered from an inferiority complex about my dance. During Prasad’s workshop, my soul opened up. And for the first time in my life my body was dancing with so much that I wept with joy. I could not understand what was happening to me. I finally felt freedom in dance – “It’s wonderful!” – because I thought before that I could never dance.
I had never practised yoga before that. It was a new and unexpected experience for my body. My chest filled up with oxygen, became free and I was breathing easily. Now I practise exercises and feel more energy and high spirits. I have been getting lighter and more flexible.
During meditaton on the river Teacher (Master) asked us, “What have you comprehended from workshop about yourself? What is your motto?” The answer that came to me was, “Trusting myself, turning inwards deeply – diving into myself!” I could feel the river, its stream, it seemed to me that the river penetrated through me. Now I feel that my womanhood will also blossom. I want to feel myself like a woman – I want to love and be loved.
After the trip to India, I have got internal tranquillity, peace of mind and self-trust. I discovered Love. I am happy. I am grateful to Prasad, love him like my Teacher (Master) and wish to keep going on up this path.”
- Aldana
Workshop participant from Lithuania
Mind-Body Transformation Through Yoga (March 2011)
“This is the fifth time I have joined his workshop. I started my spiritual journey in 2006 and the first workshop that I joined was Prasad’s Yoga Workshop.
But each time that I came close to him, I would feel annoyed and disturbed emotionally by his presence. It seemed as though he could cut through the layers of my mind and go directly to my essence. He helped me face my fears every time, which was a painful process at that moment. I promised myself each time, “Okay, it’s the last one, no more of this, he does not understand my sufferings or story.” However, after a while, I could sense that I am a little bit lighter than before, and I came back again each time for being disturbed, i.e. facing what I have been covering up.
For me, the spiritual journey is a process of discovering the true self or the truth. On the way, you have to come face to face with those emotions or fears that you have hidden for a long, long time. This process is very painful, but yet meaningful. And it is also a process to learn how to love yourself and embrace yourself, whoever you are. Self love and acceptance is the key. If you can’t face the mud that covers the goldstone, how can you find the gold underneath? And the truth is, you are the gold.”
- Helen Ho
Participant at the Yoga Workshop in Hongkong
The Relax & Restore Retreat – Pondicherry, India (March 2011)
Detox with Yoga Workshops – Kuala Lumpur, Malaysia (April 2011)
Students at the workshop at American School of Bombay
“Prasad’s yoga workshops helped our actors cultivate a heightened awareness of their bodies and physical abilities. His techniques also helped to focus them toward the character work. By integrating the mind and body Prasad and his yoga classes opened up the actors to both physical and mental work. Prasad is a wonderful teacher and yoga practitioner and we are so fortunate to be able to work with him.”
- Jillian Campana, Ph.D.
Artistic Director – Studio Three Theatre (USA and India)
American School of Bombay – Theatre Faculty
University of Montana – Professor of Theatre
Yoga for Physical Education
Prasad made yoga fun yet challenging for our physical education students at the American School of Bombay. His communication was age level appropriate (11 – 16 year olds) enabling him to quickly establish a good rapport with our students. His expertise was evident as he blended the health related components of fitness with yoga and made excellent anatomical and physiological connections. Prasad made yoga meaningful to our students by explaining the benefits to their total health and making clear connections to their lives; enhances academic and sport performance, reduces stress, and improves mental, emotional and physical health. Prasad’s ability to challenge their mental boundaries in order for our students to achieve substantial physical improvement within such a short time frame (only 3 days) was amazing.
Thanks to Prasad’s help, we are incorporating yoga on a regular basis into our Physical and Health Education classes and we are excited that he has agreed to return on a yearly basis to our classes.
- Debra Darson
Head of Physical & Health Education Department,
American School of Bombay
Yoga Journal – Thailand Retreat
I have had the chance to join the retreat in Thailand last week with Prasad. I am practicing Yoga now for 8 years, I met different teachers from all over the world, participated in numerous workshops and retreats as well. A lot of teachers have strong knowledge about body structures and scriptures. But most of them do not have this ability to communicate their true love for Yoga, the true meaning of yoga and spirituality.
To me, some of the great teachers appear to be surgeons who look at you as a disease not a human being. But not Prasad. He is not a fashion Guru Man who only wants to be ‘in’. His focus is on the meaning of Yoga – “It is the steady movement of the individual soul towards the Supreme Soul. Yoga is a steady ascent to the Divine”.
Besides the basic postures, with Prasad you can explore your divine essence, your true love towards yourself. You learn to let go. I enjoyed those 3 days so much – to reconnect with myself, his words were mine, he touched me with his words, his way of teaching, his patience, his true love for each student. As for myself, because of him I am confident with Pranayama I gained understanding.
To have a class with Prasad is exploring behind the Asana, whether you are already a teacher, a yogi or a newcomer. You cannot stay without receiving any self transformation after meeting him. This man is not only gifted but he really loves human beings! Thanks a lot Prasad. I hope to see you again and have the opportunity to join other workshops.
- Christine Balastegui
Participant, Yoga Journal – Thailand Retreat
February 2011
Vashishthasana
Vashishthasana
Vashishthasana (‘side plank posture’), is a powerful arm balance posture. The name is dedicated to the wisest sage of Yoga.
Step-by-step
Start in the adho mukha svanasana (‘downward dog’) and lengthen your arms and your legs.
Lower your hips and shift your weight forward to come into the start of push up posture. Keep your feet together and balance the body.Press your weight down through your right hand and forearm.
Roll your body to the right, balancing on the outer edge of your right foot.
Place your left foot on top of your right foot and keep your legs straight.
Extend your left arm towards the sky and look at your left hand by turning your head.
Do not let your hip drop, hold your body in a straight line. Beginners can take support of the left leg by placing the left knee on the floor. Hold for up to 30 seconds.
Exhale as you slowly return to Plank Pose, then into Downward-Facing Dog.
Repeat on the opposite side.
After both sides, rest in child posture.
Benefits
(Note: It is important to ensure you are performing the pose with correct alignment.)
The posture is strengthener of your wrists, forearms, shoulders, and spine.
It works on tight hip area and opens the hips and hamstrings. It helps improve balancing ability and concentration.
It also allows strengthening of abdominals for venturing into advanced arm balance postures.
Yoga Journal – Thailand
January 12, 2011 by admin
Filed under Testimonials
“I took Prasad’s class at the Bangkok Yoga festival 2010 and it was a wonderful combination of explanation, practice and exploring the deeper meaning behind a series of basic poses. Even the more experienced delegates seemed delighted to re-explore the connection between each pose and get a deeper understanding of the history of yoga. Less experienced among the group understood that there is so much more to yoga than the physical application.”
- Nigel Oakins
Publisher, Yoga Journal – Thailand
Parighasana
Parighasana
Parighasana, also called the ‘gate posture’, is an excellent posture for grounding the body and mind.
Step-by-step
Kneel on the floor with your spine perpendicular to the floor. Extend your right leg away from your body to the right side (not in the front), with knee pointed towards the ceiling.
The left knee should be directly below your left hip joint.
Now, gently place your right hand on your right thigh, take a deep inhalation and simultaneously slide the hand lower towards the right foot.
As you slide it down, raise the left arm upwards. Feel the extension in the torso as you bend towards your right.
Stay stable and sturdy on your knee. Gaze at the ceiling and hold the posture for 30 seconds.
Come up slowly and with awareness on the breath. Keep both hands along side the body and bend the right knee back next to the left.
Repeat on the left side the same way as above.
Benefits
This posture helps in stabilizing the mind.
It strengthens the legs and improves balancing ability by building the core muscles around the abdomen and waist area.
Video – Yoga and movement of the mind
In this talk given at the Self-Transformation through Yoga Retreat in Thailand, Prasad answers the basic question, “What makes the mind move?” and explains the reasons for the swinging of the mind.
Video: Meditation Tips
Salambha Sarvangasana
Salambha Sarvangasana
Sarvangasana or Shoulder stand is an excellent pose that benefits the whole body. It is one of the safest inversion posture and has multitude of benefits.
Step-by-step
Lie down on your back and relax your body. Have your arms by your side, palms facing up.
From lying down, bend your knees with your feet still on the floor. Anchor in your shoulders by pressing your head gently on the floor, and strongly with your shoulders and arms. Make sure there’s space between your neck and the floor.
Now gently swing your legs up so that your knees come towards your chest. The buttocks will rise up a little when you life the knees up, immediately bend your arms at the elbow and bring them in to support your back.
Whilst you’re doing this, activate your pelvic floor muscles to help support and protect your back and neck. Your fingers will be pointing up towards the ceiling when your hands are on your lower back and buttocks.
If you are a beginner hold this posture for 5-8 breaths.
If holding this posture is comfortable for you, you can raise the hands along the length of your spine and bring them towards the shoulder blades, this raising up the shoulder stand.
The chest will be pressed against the chin at this stage. If the shoulder stand is steady and comfortable you can try to hold it for one minute.
If this is also comfortable , you can slowly raise the arms along side the body one by one carefully keeping the body balanced.
Shoulder stand should not be done if you have the following:
• You’re in the midst of menstruating
• You have high blood pressure
• You have a migraine or tension headache (your neck will be too stiff)
• You have neck or shoulder problems (for the same reason)
Opening the Deeper States of the Mind
[Guest post by Veena from Bangkok]
“After attending “Finding YourSelf “, workshop with Prasad in Oct 2006 in Bangkok, I was introduced to Yoga Nidra. For 3 weeks after the workshop, I was still pondering over this question, “What is Yoga Nidra? Why do I have to do it when I am already meditating? Do I really need to incorporate another technique to my bag of destressing tools?”
Quite confused, I finally emailed Prasad asking, “How do I include the yoga nidra in my daily routine? I tried your Yoga Nidra CD for the first time. The result was phenomenal and definitely the benefits are different from meditation. Do you suggest I do it once a week, more than once or ……? can’t decide.”
His reply on 21st Nov, 2006 was as follows: “I am glad that you are looking at yoga not as something to do, but something to explore. Yoga is a very powerful tool, it is like a torch which helps us remove the darkness of ignorance and relieve tensions. In turn we discover the True Reality which lies within. Read more…
