Sit on the floor with right leg extended at 45 degrees outwards facing the corner of the room and the left leg folded so that the heal is in front of the perineum.
Extend the right hand and hold the right big toe, bring the right elbow either to the floor in front of the right knee or keep the elbow on the right knee depending on level of flexibility.
Raise the left arm up and stretch the arm towards the sky.
Slowly and with awareness bring the left hand closer to the right foot, so that the left elbow is pointing towards the sky.
See to it that you open up the rib cage by pushing the shoulder blades back and looking upwards.
Breath deeply and normally.
Retain the posture for 10 deep breaths.
Repeat on the other leg.
Deeply stretches the sides of the body
Removes lethargy from the lower part of the body
Helps in developing hip flexibility
Sit on the floor with legs stretched out.
Bend the right leg and bring the right foot closer to the body by holding the right ankle.
Exhale and place the right foot behind the head gently without any jerk.
The right calf muscle should rest on the right shoulder and both the arms are brought in the front and joint together in a namaste position.
Straighten the back and look in the front with chin parallel to the floor.
The left leg is held straight with toes pointed up towards the sky.
Breath deeply for 10 breaths.
Hold the right foot again with both hands and take the foot off from behind your head and straighten the right leg.
Repeat on the left side.
Helps stretch the outer thigh to a very high degree.
Helps build strength in the back and spine area.
This is also called as twisted angled posture because of the sharp look of the posture.
Stand with your legs wide apart and outstretch your arms, the legs should be as wide as the distance between two wrists.
Look to your right and turn your right foot to the right side and bend your right knee so as to go into the Virabhadrasana.
Please see to it that your knee does not hyper-extend your toe and does not roll inward.
Twist your spine and lock your left elbow on the right side of the right knee.
Either join both the hands in Namaste position or extend the left arm from under the right thigh and hold the right hand from behind the back.
Look up at the ceiling.
Hold this posture for 10 breaths.
Twist back, raise the torso, straighten the right leg and turn the right foot in.
Repeat the same way on the left side in this position for 30 seconds to 1 minute. To release, bend your knees and return to the starting position/all fours.
This is a great posture to work on the suppleness of the spine.
It gently massages the internal organs of the Gastro intestinal Tract and aids in digestion.
Builds strength in the thighs.
Develops the ability to concentrate.
Self-Transformation through Yoga” workshop at European Commission – Belgium (October 2009)
“I had the opportunity to be part of “transformation trough yoga” weekend in Brussels with Prasad. Although I practice yoga since many years, those two days were a different experience for me. Prasad is teaching more than just yoga, his work goes beyond the asanas, goes deeper, it’s a life style. I was truly touched by his teaching, and so happy I could be part of this wonderful practice. I’m deeply grateful to Prasad.”
Mia Henderickx – Participant at the “Self-Transformation through Yoga” workshop at European Commission – Belgium
Detox and Purify workshop in Vienna (October 2009)
Yoga Workshop, Munich (October 2009)
Yoga Retreat in Mahabaleshwar, India (September 2009)
Living Yoga in Israel Retreat
Yoga Nidra Workshop – Austria
Du übst regelmäßig Yoga, und meldest dich zum ‘Yoga Nidra Seminar’ in Nexenhof um 4 Tage vertieft zu üben. Dann erlebst Du Prasad Rangnekar. Die Kombination von konsequent geübten Asanas, Entspannung; Tiefenentspannung und verständliche Philosophie warum Yoga jedem mehr Lebenskraft gibt , lässt Dich nicht mehr als der selbe heimkehren als der du gekommen bist. Jetzt lebst Du bewußter.
- Josef Warzel
Participant at the Yoga Nidra Workshop in Austria
Yoga Workshop – Munich
Few months ago I started a new life with excitement. But I felt “lost”, I was crying with no sense and I did not know what was happening to me. I met Prasad a month ago. All his words touched my mind. He was like a guide who taught me how to look at myself, how to accept myself and how to grow with Yoga. I put in practice all he taught us as a daily routine. Now, I can say that I have stopped crying, I feel confident, I am stronger, I feel good! Prasad offers you support, his wisdom… he has a special place in my heart.
- Ana Canelada
Yoga Workshop – Bergen, Norway
We, the staff at the Nansen Center, had the pleasure of being taught Yoga during a week workshop in May 2009 by Prasad. He is an outstanding teacher of Yoga, including motivation. He got us very interested in the wisdom of Yoga, and got us highly motivated to continue doing Yoga, so that we can use Yoga in our work and science, which includes important problems dealing with climate and global warming.
- Ola M. and Bente E. Johannessen
Leaders of the Nansen Environmental and Remote Sensing Center, affiliated with the University of Bergen, Norway
Hip Opener Workshop – Bangkok
“Prasad’s ‘hip opening’ workshop in Bangkok was a beautiful balance for the mind, body and spirit. Prasad is an excellent teacher. For the intellect, he delivered a comprehensive lecture on the hip joint and its importance. He worked our bodies with the hip opening asanas. As a spiritual mentor Prasad connects with his students of all ages, abilities, nationalities and spiritual awareness. What an enlightening, joyful and healthy experience attending his workshop! The best gift I could give my stressed seniors for graduation before they go off to university would be a weekend workshop with Prasad and a CD of the practice of Yoga Nidra.”
- Candy Crouch
High School Counselor
Yoga Retreat – Cunoor, Tamil Nadu, India
“A newcomer to the world of Yoga, I was a little apprehensive when asked to join the retreat. Not knowing what to expect and having no idea what the retreat would entail, I agreed mainly because of wanting to get to know better my newly found girlfriends, whom at this stage I was becoming very fond of. That and of course a degree of curiosity.
I am not sure if mere words can describe the experiences and discoveries made during the Retreat. There were 5 of us, and I believe that each and every single one us connected to Prasad personally. The most wonderful guidance, we unlocked and let go of the past, we embrace the now. A lesson of ‘Detachment’, we let go of our emotions such as anger and hatred, we learned forgiveness and Love. Love towards others and most important Love towards ourselves, to learn how to receive as much as we give. ??I came as a guarded person with walls protecting me, a heavy baggage and allowing only certain few to view the innermost vulnerable me. I left with crumbling walls, although not completely gone, pieces are going down all the time. Prasad you showed the way on how to forgive not only other people but to forgive myself. I came away with not new found friends, but four sisters of the heart. I left a better person, a person who has love, courage and spirituality.
As I write this, tears are flowing, these are not tears of sadness, but of all emotions in me and the realisation of how much you have done for me. How does one thank and show gratitude you, Prasad?”
Stress Management Seminar – Mumbai
“In one of my first contacts with yoga, I participated in a stress management seminar with Prasad, which was an enriching and inspiring experience. With his unique approach to yoga, mixing gentleness, sense of humour and clarity of explanations, Prasad provided us with the ‘tools’ and directions to effectively improve stress management through yoga. No doubt, this seminar was a success, and we were grateful for Prasad showing us the way!”
- Nathan Derhy
In Sanskrit, “Go” means Cow and “Mukha” means Face, so the posture is called a “Cow Face” posture because of the resemblance with the face of a cow. This is one of the postures mentioned in the sacred scriptures of Hatha Yoga.
Sit on the hip
Bend your left leg in such a way that your left foot is placed on right side of the right hip
Bend your right leg in such a way that your right knee is on top of the left knee and the right foot is on the left side of the left hip
Keep your spine straight, neck relaxed and breath deeply
Take 10-15 deep breaths
Switch the side and repeat
This is one of the best postures to stretch the tight muscles of the hip.
It increases the blood supply to the legs and makes them more flexible.
Helps in posture correction.
Baddha means “bound” and kona means “angle”. In this way, the posture means a bound angle. It is also known as a “butterfly” posture. This is how the cobblers in India sit and work.
Sit on the floor on your hips with your legs stretched in the front.
Bend the knees and bring the feet closer to the perimium area.
Bring the soles of the feet together, and open the knees till they are close to the floor.
Hold the feet firmly and gently press the knees down towards the floor.
Keep your back straight and breath deeply.
This is a good posture to work on the stiff inner thigh and lower back area.
Helps posture correction.
Allows for smooth labour during pregnancy
Helps in reduction of pre-menstrual cramps in women.
Helps in digestive disorders and concentration.
Adho Mukha Svanasana
In Sanskrit adho means downward, mukha means face, and svana means dog. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence.
Come onto the floor on all fours. From the table position, curl your toes under. Spread your fingers wide apart. Keep your hands as wide as your shoulders and feet as wide as your hip. Exhaling lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press your tailbone upward and feel your spine elongating. Against this resistance, lift the sitting bones upward.
Now exhaling, push your top thighs back and stretch your heels down toward the floor. Straighten your knees with out locking them. Expand your chest by pressing out through your chest points. Press the crown of your head away from your shoulders. Bring the chin closer to the chest to relax the back of the neck.
Retain this position for 30 sec. to 1 minute. To release, bend your knees and return to the starting position/all fours.
This Asana has a lot of corrective and curative effects.
The shoulders, hamstrings, calves, arches, and hands are stretched, energizing whole body.
It calms the brain, relieve stress, mild depression, headache, insomnia, back pain, and fatigue.
It is good for high blood pressure, asthma, flat feet, sciatica, sinusitis.
It also helps to relieve the symptoms of menopause and menstrual discomfort when done with the head supported.
With its proper practice osteoporosis is also prevented.
Bhujanga Asana is also known as the Cobra Posture.
Lie down on your belly, keeping the palms on the floor below the shoulder and the elbows pointing up. Raise the chin off the floor.
Inhale and raise the head and chest, till the naval area, upwards. Tighten the legs allover from the waist down to the toes, join the feet.
Hold the posture and breath deeply and easily for about 10 seconds.
Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 10 seconds. This is one round.
Start with three rounds on the first day and increase to a maximum of five rounds. Take rest for sometime between each round. As you practice, you can increase the retention period of the position gradually from 10 seconds to 1 minute. Do not practice this asana while pregnant.
Increases flexibility, rejuvenates spinal nerves and increases blood supply to the spinal region.
Activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head.
Corrects various abnormal troubles like constipation, indigestion and increases appetite.
In this video, Prasad introduces the first principles of Yogic Breathing. How to breath correctly, how to breath deeply and to try to understand why breathing has become more important today then ever before. Breath has a profound effect on your body as well as your mind. In times of stress if we focus on the breath, and in doing so, stabilise our breath, then we can also stabilise our mind.
This video clip courtesy of mybodyzone.com