The beauty of the world

Once you replace negative thoughts with positive ones, you’ll start having positive results.Be so positive that negative people don’t want to be near you. Negative and pessimistic people can be so entrenched in the bad things that there isn’t any […]


• INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Marichyasana D

• INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Marichyasana C

• INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Marichyasana B

• INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Marichyasana A

• INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Janusirsasana C

Janusirshasana (janu=knee, sirsa=head) • INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Janusirsasana B

Janusirshasana (janu=knee, sirsa=head) • INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Janusirsasana A

Janusirsasana (janu=knee, sirsa=head) • INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Triang Mukhaikapada Paschimotanasana

Triang Mukhaikapada Paschimotanasana (triang=reverse, mukha=face, eka-pada=one leg, paschima=west, uttana=intense stretch) • INHALE • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification :

Ardha Baddha Padma Paschimotanasana

Ardha Baddha Padma Paschimotanasana (ardha=half, baddha=bound, padma=lotus) • INHALE bring right heel into the navel • EXHALE • LOOK • HOLD for 5-8 breaths. • INHALE come up. • EXHALE • INHALE • EXHALE • INHALE • EXHALE ⚫️ Modification […]


Purvottanasana (purva=east, uttana=intense stretch) • EXHALE place your hands behind your hips (1ft), palms flat on the floor, fingers pointing towards the feet. • INHALE lift your body up, supporting your weight with your hands and the feet. Toes to […]

Vinyasa to jump back and sit

In the primary series the vinyasa links the asanas together in a flowing series of movements. It helps to maintain the heat and realign the body between the postures. Instead of the full Vinyasa coming to standing we can practice […]

Paschimottanasana C

Paschimottanasana C (paschima=west, uttana=intense stretch) • INHALE head up, look up, lengthen the spine and clasp the hands all the way around the feet. • EXHALE into a forward bend. • LOOK at your nose. • HOLD for 5-8 breaths. […]

Paschimottanasana B

Paschimottanasana B(paschima=west, uttana=intense stretch) • INHALE head up, look up between your eyebrows, lengthen the spine and hold around the sides of your feet. • EXHALE bend forward, go a little deeper into the posture and bring your chin to […]

Paschimottanasana A

Paschimottanasana A (paschima=west, uttana=intense stretch) • INHALE arms up, look at your thumbs. • EXHALE bend forward, hold onto big toes. • INHALE head up, straighten the spine, lift chest and look torward the 3rd eye. • EXHALE bend forward […]


Dandasana (danda=staff) Sit with legs extended out in front and hands on floor by your hips. Fingers face the feet, spine straight. Chin to chest Jalandhara Bandha -shoulders rolled open. • LOOK at your nose. • HOLD for 5-8 breaths.

Virabhadrasana B

Virabhadrasana B (vira=hero) • INHALE keep the trunk straight, open hips and arms to the sides. A feeling you are pulled from four directions. Bend the left knee, tuck pelvis, lift chest. Look over the middle finger of the left […]

Virabhadrasana A

Virabhadrasana A (vira=hero) From Adho Mukha Svanasana (downward dog) • INHALE step right foot forward between the hands, bend the knee. Square the hips. Press back heel the outside of the foot into the floor. Lift your arms up, palms […]


Utkatasana (utka=powerful) • INHALE hands up, look up to the thumbs. • EXHALE forward bend, gaze at the tip of the nose. • INHALE head up, straighten the spine, gaze to the 3rd eye. • EXHALE bend knees jump back […]

Ardha Baddha Padmottanasana

Ardha Badda Padmottanasana (ardha=half, baddha=bound, padma=lotus, uttana=intense stretch) • INHALE place the right heel as close to the navel as possible. • EXHALE reach out behind your back with your right hand and hold onto the big toe of your […]

Utthita Hasta Padangustasana C & D

Utthita Hasta Padangustasana C & D (utthita=extended, hasta=hand, pada=foot, padangusta=big toe) • INHALE leg back to center. • EXHALE take the foot with both hands and pull the leg toward your chest (bending your elbow). Chin towards your knee or […]

Utthita Hasta Padangustasana B

Utthita Hasta Padangustasana B (utthita=extended, hasta=hand, pada=foot, padangusta=big toe) • INHALE look up, straighten the body keeping leg extended out. • EXHALE right leg out to the right side, look to the left. • LOOK far to the side. • […]

Utthita Hasta Padangustasana A

Utthita Hasta Padangustasana A (utthita=extended, hasta=hand, pada=foot, padangusta=big toe) • INHALE right leg up, hold big toe with the two fingers of the right hand, left hand on the hip, right leg straight. • EXHALE chin towards knee. • LOOK […]


Parsvottanasana (parsva=side, uttana=intense stretch) • INHALE jump to the right, 3 feet apart, right foot parallel to the mat, left heel turned in. • EXHALE hands in prayer behind the back, turn hips to the right and lift the kneecaps. […]

Prasarita Padottanasana D

Prasarita Padottanasana D (prasarita=spread out, pada=foot, uttana=intense stretch) • INHALE hands on the hips, lift chest, pelvis forward. • EXHALE bend forward, hands to toes, pressing the big toes down while pulling them up with your finger. • INHALE look […]

Prasarita Padottanasana C

Prasarita Padottanasana C (prasarita=spread out, pada=foot, uttana=intense stretch) • INHALE arms out to the sides. • EXHALE interlace your fingers behind your back, palms facing each other. • INHALE look up, open your chest pulling arms and shoulders back. • […]

Prasarita Padottanasana B

Prasarita Padottanasana B (prasarita=spread out, pada=foot, uttana=intense stretch) • INHALE arms out to the sides. • EXHALE hands on the hips, fingers pushing into the abdominal cavity to emphasize uddiyana bandha. Pull the elbows together and lift from the hips, […]

Prasarita Padottanasana A

Prasarita Padottanasana A (prasarita=spread out, pada=foot, uttana=intense stretch) • INHALE jump to the right, 4 and half feet apart, legs out to the side, feet parallel, hands on the hips. Look up and back opening your chest. Tuck your pelvis. […]

Parivritta Parsvakonasana

Parivritta Parsvakonasana (parivritta=revolved, parsva=side, kona=angle)a • EXHALE turn to the right, bend the right knee over the ankle. Bring you left elbow on the front of the bent knee and place hands in prayer. Open your chest. When you inhale create […]

Utthita Parsvakonasana

Utthita Parsvakonasana (utthita=extended, parsva=side, kona=angle) • INHALE jump to the right, turn in your left heel, right foot parallel to the mat. • EXHALE bend the right knee, aligned over your right ankle, extend right arm as far as possible […]

Parivritta Trikonasana

Parivritta Trikonasana (parivritta=revolved, tri=three, kona=angle)• EXHALE revolve around > turning the left foot in and the right parallel to the edge of the mat, pulling left heel back, bringing left hand to the floor on the outside of the right […]

Utthita Trikonasana

Utthita Trikonasana (utthita=extended, tri=three, kona=angle) • INHALE jump to the right, right foot parallel to the edge of the mat, left heel turned inward. • EXHALE extend your arms parallel to the floor and reach out over the foot to […]


Padahastasana (pada=foot, hasta=hand) • EXHALE slide hands under feet. • INHALE head up, look up, extend the spine, toes to the wrists (the back of the wrists on the floor), weight off the heels. • EXHALE fold at waist, head […]


Padangustasana (pada=foot or leg, padangusta=big toe) From Samasthiti place your hands on your hips and jump feet hip width apart. Feet parallel. • INHALE hands on hips, lift chest, look up and back. • EXHALE bend forward, hold onto big […]

Getting started with asanas

Visualize yourself into the asana. Some of your resistance is just a conditioned mental idea that you can’t do it. Change the mental idea. Never force it. Focus on the breath to bring ease and fluidity. Be patient, the slower […]


Always keep the gaze soft. If you have perfected your asanas, then perfect drishti, otherwise, just look at your nose. The nose points the way quite naturally. When gaze is at the tip of the nose and the 3rd eye […]

Polarities of Physical Energy

The outer form of the asana must be present before deeper work in it begins. Just as a canvas needs to be prepared before the creative and transformative process of art can begin. The practice starts this way (finding the […]


Take some time every day to consciously create what you would like to experience. Create sacred space. Ideal time for practice would be in the morning but also any time of the day that practice can be repeated daily is […]

Antar Mauna

Antar mauna means inner silence. It refers to a yogic meditation technique that involves transforming and controlling thought processes through self-awareness and mindfulness. Observe the observer without being observed -Krishnamurti Yoga is dualistic philosophy. The observer stands with its nature. […]

Atha Yoga Nushasanam

Now we begin the practice of yoga. Atha yoga nushasanam —Yoga Sutra 1.1 Now just get into the practice. Atha means now with the intention to grab our attention. The word now implies that whatever else we may have done […]

Yoga Sutras of Patanjali

Sutra means: A thread > the importance of the thread is : to hold. A formula > solutions, if we want to achieve absolute freedom we need a formula. Guidelines > the rules which we must follow. If we practice […]

Lily Flowers

Flowers always add joy and a whole new energy to the room. They can also mean so much more. Lily flowers are healing. Are flowers of rebirth. Reclaim our feminine nature as sacred. Lily is inviting us in a new […]


Darsan is the Sanskrit word for philosophy. It means to see through the senses. We have six senses. Our five senses plus our mind. When we use all six senses it gives us vision. Darsan also means to make the […]

Meditation As Food

Meditation practice is also a kind of food because it nourishes us. Any practice must be a kind of food. Walking is like a delicious food. Eating is a delicious food, sitting is a delicious food, and working meditation is […]


Ānāpānasati Ana(=inhale) Pana(=exhale) Sati(=mindfull) -Just be aware of the breath. -Do not control the breath. Do not count the breath. -Just know you are breathing. -Attention: between nose and lips. You can meditate for 10~15 min. (x2 daily) Anapana is […]

The Tibetan

The essential requirement on the part of a student is character building. The Tibetan asks that we examine ourselves to discover the forces that dominate our lives so that we may consciously seek to redress any obvious imbalance. We are […]


The aspirant gradually begins to feel that the Lord he worships is in the idol, in the hearts of all creatures and in the names and forms of all in this universe. He begins to feel His presence everywhere. -Swami […]


The Sanskrit word mudra means gesture or attitude. Mudras can be described as psychic, emotional, devotional and aesthetic gestures or attitudes. Attitudes of energy flow, intended to link individual pranic force with universal or cosmic force. The Kularnava Tantra traces […]


Your body belongs to the earth In modern life, people tend to think their bodies belong to them, that they can do anything they want to themselves. But your body belongs to your ancestors, your parents, and future generations. It […]

Ajna Chakra

Sakti Hakini is both male and female. On the right side is male and on the left female. The androgynous has a mantra for each aspect: ham is the mantra for the male and sa for the female. The two […]

Visuddi Chakra

The intelligence of this level is symbolized by Sadasiva in an androgynous aspect. His name means ever-beneficent. He has five faces three eyes in each face and ten arms. He carries nine items and he performs abhayamudra gesture which dispels […]

Anahata Chakra

The intelligence of this level is symbolized by Isa, an aspect of Shiva. Isa, an aspect of Shiva, in this image holds nothing. Usually when we see representations of Shiva, we see the holy Ganga (river Ganges) flowing from his […]

Manipura Chakra

Shakti Lakini is a form of Lakshmi, the goddess of good fortune and beauty. She has three faces with three eyes in each. The third eye symbolizes the increased psychic sense that comes with the awakening of this chakra. This […]

Svadhisthana Chakra

The deities Visnu and Rakini are aspects of Sarasvati, the river goddess. His energy is Rakini who carries a trident ~the symbol of the essential union of mind, body and spirit, a drum that beats out the rhythm os life, […]

Muladhara Chakra

.Our journey begins here at the base chakra. It represents our most primitive instincts. In the pericarp is found the presiding deity Brahma, the lord of creation.The child nature of the god-form indicates the relative immaturity of consciousness at this […]

Utkata Konasana

This asana helps us connect to our inherent inner goddess, finding a common space with this powerful feminine energy. Attain the fierce fire of Goddess Durga, knowledge of Goddess Saraswati and the prosperous power of Goddess Lakshmi. As you practice […]

Open the heart

To open the heart means to find balance and alignment in love and compassion, in terms of giving and receiving. Even smiling at someone can fulfill this. Physically, there are ways to open the heart with movement and practice that […]


Both Yoga and Tantra recognize the many different temperaments and types of individuals that seek teaching. The chakras (from the Sanskrit word meaning wheel) are centers of energy and part of a greater network of subtle energies pervading the body. […]

Light Warrior

We are being called to be the light. Wherever we go and whatever we do we should shine. Light is the greatest gift we can bring to all we do, are and give. Releasing victimhood we take responsibility and we […]

Japa Mala

Japa means repetition and mala is a string of 54 or 108 beads with one bead as the summit or head bead called a sumeru. Malas are used as a tool to help the mind focus on meditation, or count mantras […]


The chrysanthemum, or kiku in Japanese, is a symbol that represents longevity, rejuvenation, optimism, joy, happiness, immortality and more. Mythology is filled with a multitude of stories and symbolism. Kiku is the official flower of Japan. Chrysanthemum flowers bloom in […]

Songs of Moon Initiation

New Moon tonight There is tremendous power in harnessing the energy and rhythmicity of the moon. Whether you want to improve your health, your career, or your relationships, the eight phases of the moon are an intelligent and straightforward roadmap […]

Maha Mrityunjaya Mantra

This mantra is a prayer to Shiva, the lord of destruction, penance and meditation, for help overcoming death. The seeker is more concerned with avoiding spiritual death rather than physical. The mantra is a request to Shiva to lead us […]


If you set your feet up correctly then your practice will improve dramatically. However, you cannot isolate what’s happening in your feet from your body any more than you can isolate your head from your shoulders. 1) Toes and heels […]

Condemn None

Condemn none: if you can stretch out a helping hand, do so. If you cannot, fold your hands, bless your brothers, and let them go their own way. #SwamiVivekananda

Mantras / SoHam

Mantra is another object of meditation. Mantras are chanting energy. The purpose is to focus the mind. (Man=the mind Tranam=protect) mananāt trāyate iti mantraḥ = that which binds your mind in one place SoHam I am that. Tatvamasi > know […]

Eka Pada Pranamasana

Eka pada pranamasana is a simple intermediate balancing pose (eka=one pada=foot pranama=prayer asana=pose). The asana is a combination of pranamasana (prayer pose) and vrksasana (tree pose) and is known as one-legged prayer pose in English. To #align #physical #astral #mental […]


Padmasana (padma=lotus asana=pose) allows the body to be held completely for long periods of time. It holds the trunk and head like a pillar with the legs as the firm foundation. Applies pressure to the lower spine , which has […]

Surya Namaskara

Surya Namaskara (Sun Salutation) is best done early morning on an empty stomach. Ideally done facing the morning sun, helps the body to soak in it its benefits. The sun rays are a rich source of vitamin D and help […]

Bhakti Yoga

Bhakti Yoga, the yoga of devotion, is the path of personal, loving relationship with the Divine, which manifests in every molecule of creation. It is an inner journey of surrender, powerful emotions, and deep practice. The heart surrenders everything to […]

Aerial Yoga

Aerial Yoga takes your practice off the mat, suspending you in a soft, slightly stretchy fabric hammocks. You float and flow through traditional poses. It allows you to challenge your body without compressing your spine or joints. The swing supports […]

Partner Yoga

Partner yoga is an excellent opportunity for couples to play, relax, and deepen their love, while receiving all the benefits of yoga. The practice supports us to unplug from the stress of everyday life and nourish each other in both […]

Everyday Is A Flower In The Garden

Both in worship and in portrayals of the divine, Hindus are infatuated with lotus flowers. The very name of the Hindu worship ritual, puja, can be translated as “flower act.” From muddy waters beauty emerges, and lotus shall always rise […]

Shavasana & Yoga Nidra

Shavasana (shava=corpse asana=pose) can be the most difficult asana of your practice. Don’t underestimate the art of relaxation. Although it looks easy, has been called the most difficult of the asanas. The reason is that relaxation is harder than it […]


For Hindus, dharma is the moral order of the universe and a code of living that embodies the fundamental principles of law, religion, and duty that governs all reality. By following one’s dharma, a person can eventually achieve liberation from […]

How To Eat

It takes only one moment to take a mindful in-breath before you eat. Bring the mind back to the body. Your body is always available for you. You can bring your attention out of your head and into your body. […]

Bakasana & Kakasana

Bakasana and kakasana (baka=crane kaka=crow asana=pose) Both require strength and focus and the ability to trust. The initial approach to this asanas is often one of trepidation. Just like a baby bird that has all of the tools for flight, […]

The Bhagavad Gita

Bhagavad Gita means Song of the Spirit, the divine communion of truth-realization between man and the Divine, the teachings of spirit through the soul. It is a comprehensive metaphysical and psychological profound scripture that describes all experiences that will come […]

Devotion to the journey

Becoming closer to the deity of your heart means to offer to the divine. Not the self but the higher self. The journey to the self through the self. Transformation takes time. Become a master takes time, practice and a […]

Ajai Alai Mantra

Ajai Alai is a magnificent mantra from Jaap Sahib, a hymn in praise of the creator > eternal without form, feature and color . The Naad of mantra arouses the soul and self being. When you are endangered or feeling […]

Slimming With Yoga

Boredom, mindless entertainment, continuous eating and oversleeping will make you fat. Mild exercise is essential to encourage the body to gradually reset its fat ideal. Continuous eating should take the form of four or maximum five, small meals each day. […]

Ganesh Mantra

OM GAN GANAPATAYE NAMO NAMAHA Chanting the Ganesh mantra regularly improves the discipline. Helps in cleaning and purifying the mind. Deepens the level of meditation. Improves ability to focus. oṃ: the eternal source-sound-vibration of creation. gan: bija mantra (condensed sound […]

Iyengar Yoga

This practice has an emphasis on detail, precision and alignment in the performance of asana and pranayama (breath control). Asanas (=poses) are held for long periods and often modified with props. Strength, mobility, stability and awareness are gained through the […]


Ayurveda advocates the warm water bath. Yoga advises the use of cold water. The body cools minutes after exposure to hot water as the blood vessels that dilated with heat contract in reaction. A cold shower has the opposite effect, […]

Infinite Abundance

Finding gratitude for all the abundance you already have now, will magnetize all that is waiting for you. Call upon forces more expansive than you to assist you create more abundance within you. Find something to be grateful for, feeling […]

Bikram-Hot Yoga

The love for yoga became deeper last year (2013) when I started practicing at the Hot Yoga studios of a super inspiring yogi, Eleni Preka. Eleni was the one that brought Hot Yoga to Greece after many trainings she took […]

Stretching hamstrings

Being unable to straighten your back in a forward bend is often a clear indication of a hamstring problem. There are often other related tight areas in the body. There are a several asanas where straight legs are ideal, but […]


Dhanurasana (dhanus=bow asana=pose) is ideally practiced after bhujangasana and shalabhasana and should be followed by a forward bending asana. It should not be practiced until at least three or four hours after a meal. The entire alimentary canal is reconditioned […]