Monthly Archives: June 2016

Say Goodbye to Back pain Just in Four Simple Steps Formula with Yoga

In a class of yoga schools or a yoga teacher training can’t tell you these types of formulas. This is a “secret” – and fast – formula for fixing a backache and you should not that, if you have an injury, or suspect you have one, it’s always an idea to see somebody professional about it especially if you have any doubts.

But niggles and odd aches and pains can happen when you:

* Do some gardening.

* Do a full day’s desk works.

* Lift something heavy (say, packing boxes when moving house).

* Clean around the place / do chores (cars / house).

* Round forward for prolonged periods (manual labor etc).

Many doctors suggest you to avoid the activity and it’s very important to rest and even take anti-inflammatories  if you have an acutely sore and reactive back. This is a four step formula with great news that doing a well thought-out selection of backbends (for just about any niggle or ache) may actually restore your back to shiny and new.

Step 1:- Use a slightly under-inflated size 3 soccer or basketball (no bigger than c9 inches in diameter) and place it under the lower lumbar spine (or sacrum if you are very weak). Hold it there with 2 hands and do 10-20 leg lifts. If you can’t lift your legs off the floor, move the book closer to your tailbone.

You can see the demonstrating this here

Step 2:- Do 2 – 3 yoga Cobra Poses.


You know Bikram style where you place your hands on the floor behind your shoulders. Rest those hands passively without pushing down and don’t use them at all in the lift.

You can see the demonstrating this click here

Step 3:- Do another 2-3 yoga Cobra Poses but this time make them arm-assisted Iyengar-style Cobras.

Place your hands a little forward of your shoulders.

Squeeze your lower body firm again as you did before. But this time, as you look up and lift up, position your shoulders down and back away from your ears and lift your body as high up off the floor as you can.

Your arms may be straight or could hold a slight bend depending on your body geometry and possibly the discomfort levels you have in your back.

Rest between and after your Cobras.

Step 4:- Take yoga Child’s Pose


Keep your hands under your shoulders, your spine neutral, push up onto all 4s and bring your hips to your heels for yoga child’s pose.

See Half Tortoise photos here to turn this into Child’s Pose just bring your arms back beside you and no need to focus on any “extension or flatness” – just relax.

A surprising effect:

Do you know that feeling in your body when you are coming down with something like the flu? That’s all over achy feeling by using this formula? Yoga has a power to change the lives and your body positively. This formula is really works.

The back pain is one of the major health problems in the USA. Most of the people have not a permanent treatment for the back pain. There are six more yoga poses that can help to relief from back pain. You can also try these yoga poses that can help with back pain and you can do these poses anywhere-

  1. Downward Facing Dog
  2. Upward Facing Dog
  3. Seated Forward Fold
  4. Seated Spinal Twist
  5. Lower Back Clasp
  6. Sphinx Pose

To check out more details about these poses and more click

These yoga poses may be the best alternative for back pain relief and you can get rid backache.

Please leave your comments – I love to read them!


Some Yoga Secrets That Nobody Tells You

Isn’t it strange, that the one thing that could make the biggest difference to you and your body is something almost nobody talks about? I mean, if there’s a pill for it why bother?

OK, let’s skip the cynicism. What I mean is that, years and years could pass you by, you could go to the doctor, exercise and do sport anywhere including at school, and talk to or be taught by literally dozens of people and never be advised to do this.

I’m talking about backbends.

I can’t remember what the teacher said to me in high school when I attended yoga on my first occasions. But I am absolutely sure that nobody else, and that includes my doctor, yoga school master, yoga teacher training guru, an orthopedic surgeon I saw, anyone at school, at home, my mom, any friends, nobody in Phys Ed classes ever said I should do backbends. Not a word, nada, zip, nothing, zilch!


It’s crazy! I mean, before you started yoga, did you know that BACKBENDS were a CRUCIAL part of your overall health?

These days there really is a posture epidemic. Seeing elderly people stooping makes me stand up straighter. Hopefully it makes you stand up and walk right too! Because it’s pretty eye-opening to see someone umpteen years your senior with a hump on their back, stooping or walking with difficulty and realize you could be headed right there if you’re not careful.

But what REALLY makes my tummy turn is when I see teenagers with horrific stooping postures. Where are the people telling them that they are in for a long and bumpy future riddled with the possibility of worsening health and even worse posture (each making the other continually worse)?

Yep, young people with the bodies of 80 year olds is SCARY.I am positive that if we were taught from a young age to incorporate backbends into our lives then many of today’s problems could be a lot less prevalent.

Bend over backwards for your health … and reverse a few ills while you’re at it!

You see, most of your life happens while you’re bending forward!

Think about it. And simply look around. You sit, you stretch out for things, you do just about anything and it’s in reach through a forward bend, even if it’s up or down or under a bench. Chairs, desks, cupboards, keyboard heights and bench tops. You name it.

And to be honest you would be crazy to construct your world to make you do back bends to reach for things!

What we really need is an antidote to constant forward-bending & shoulder-rounding.

Well … H E L L O O O YOGA!

A well-designed class is actually a great balance of back AND forward bends. But the lion’s share of your time in the room will be doing backbends.

You may not know this. I certainly didn’t. The debilitating pain from herniated and so-called slipped discs is actually mostly caused by FORWARD bends. At least it gets worse with forward bends. In fact back bending could be YOUR way of treating it without having to resort to surgery.

And now for some well-placed logic..

Your spine WANTS to bend and has the CAPABILITY to bend in all directions (which we will loosely label as forward, back, left and right). So practicing backbends will actually counter the forward movements that we can’t help doing almost every waking moment (and even some of our sleeping ones)!

You can click for more: – OR

Please leave your comments – I love to read them!

Sattvic Living: Cultivating Daily Devotional and Self Care Rituals

Sattva Yoga Academy, Rishikesh

Cultivating daily rituals is an important part of living a conscious life. It is something we discuss and practice in great depth during Sattva Yoga Teachers Training and Immersions. These rituals include devotional and self care rituals. Daily meditation is a time where we open ourselves to receive grace as we are deepening in our spiritual connection, transcending and experiencing spaciousness and expansion of consciousness. During this sacred time we often times make contact with a deep state of gratitude that can only be experienced through the heart, and cannot be explained or comprehended by the mind. When we carry this state of gratitude into our day, we experience life in its brilliance. Each morning at The Sattva Retreat we rise just before the sun peeks through the mountaintops and gather with Anand Mehrotra, the founder of Sattva Yoga, at the river for our morning Sadhana. It is my favorite time of day. Hearing the sounds of running water, the bells of the donkeys as they pass by and various species of birds chirping while meditating brings forth an experience of true bliss and graciousness.


In addition to daily meditation and devotional rituals, self-care rituals are equally necessary as our bodies serve as vessels, a home for the soul, for the divine to work through us. Therefore, It is so important to nourish our bodies, fostering a healthy environment physically, which begins from within so that we are able to carry out our dharma to our highest potentiality.

Here in India Ayurveda is a way of living, it means life science and is an ancient healing system dating back 1,000’s of years. As the sister science of yoga, the goal of Ayurveda is to align the body with the natural rhythms of nature as much as possible. Because in reality we are nature, nothing separates us from the tree, the ocean or the sky than matter itself. So aligning our bodies with nature¹s cycles is the key in creating balance and living our most abundant life… one full of vitality!

Ayurvedic principles suggest performing morning self care rituals in support of bringing the mind and body into a state of harmony. I have been practicing these rituals for quite some time and oftentimes recommend them to individuals who are seeking a more balanced lifestyle. If you at times feel ungrounded or out of balance, try this simple routine for 40 days to experience deeper alignment and vitality. We are lucky here at The Sattva Retreat to have a full- service Ayurvedic spa, where I love getting treatments when I feel my body needs a “re-charge”. However, this routine is easy for you to do at home or when you are traveling..

Morning routine:

Rise: with the sun or between the hours of 5 and 6am. Wakeup with nature and this is the most sattvic time of the day. Sattva means peace, stillness,
quiet. After 7:30 am rajas kick in. Rajas are movement and energy, (think traffic begins, people are outside moving, and sounds become loud) our minds
automatically align to that part of nature. By spending the first hours of our day in a peaceful state of consciousness we are open to receive, happier and clearer throughout the day. Wash your face, brush your teeth and scrape your tongue upon rising.

Meditate: Sitin lotus positionor on a chair in a quiet spaceand meditates for at least 30.minutes.This is sacred time for your soul. After you meditate light some candles, do some chanting, listen to soft music…anything to set a devotional mood, or Bhava, for your day.

Movement: Do at least 10 minutes of Asana, Pranayama or Kriyas to activate the Prana (life energy) in the body. It also will ground you into your body before you begin moving through the day. Oftentimes when we wake up in the morning we are not 100% in our bodies because we are transitioning from dream into a waking state.

Oil massage: Give yourself a massage with sesame oil, rubbing it on the body in circular motions beginning at the neck and shoulders. After waiting for 5 minutes, enjoy a nourishing shower connecting to the element of water. The oil calms the nervous system as well as removes excess vata (energy, air element within us, which causes mind chatter). You will feel more clear in your consciousness and calm all day.

Drink Hot water with lemon: Do this before eating or drinking coffee,
this alkalizes the body as well as gets the digestive system moving along.

Food: Food is Prana, life energy therefore we must be conscious of what we put in our mouths as it is our fuel. Alive, nourishing, colorful Sattvic foods from nature versus processed foods. If you ask your body what it needs it always will tell you. Just listen…Eat intuitively, balancing your meals with cooked vegetables and whole grains.

Throughout your day remember to take moments, or as I call them “sacred pauses” to connect with nature. Go outside breathe in some fresh air, filling the body with new prana. Nature always provides connection, serenity and healing. It is a space where I oftentimes find that the “answers” I am seeking are revealed.

It is my hope that after reading this you are inspired to incorporate these rituals in support of your wellbeing, leading you to experience a more conscious, abundant way of living, bringing you into deeper alignment with your true nature…sat chit ananda!


Sources : Sattva Yoga Academy Rishikesh Blog and Expperiance.

How Taking Small Steps and Learning Patience Helped Me to Meet My Desires

This is a true story of yoga journey of a yogi in Rishikesh, India. It is about a life experiance of a man to meet her desires.

Before I came here, to Rishikesh, a sacred ancient village at the foothills of the Himalayas, to meet my Spiritual Yoga Guru in Rishikesh, Anand Mehrotra and spend a good ammount of time with him to deepen my practice and learn all I could possibly learn from him, I had a burning question throughout my entire life.

How can you create your existence?

I tried breaking many rules, even though I am a sensitive type, and feel so scared at times even before I take a small step on my own towards happyness..
I always had a very strong passionate heart in my core that have been saving me from falling out of my path completely and leading me through the obstacles of my small identity, yet I needed guidance.
Recently, I’ve had a profound experience, when I took a radical action of moving to California, where I didn’t know anybody and nobody knew me. The experience has removed a big weight and led me to a new milestone in my own journey, and spoke to the core of who I felt I was: an “extraordinary” person, with a compassionate heart and full of power to create my own reality and escape the story I told myself or others, of a smaller version of self who was filled with fears and lot’s of selfmade problems.
I also learned that I needed a time for myself to learn, recalibrate my consciousness, heal the wounds and rest, and most of all have more patience toward myself and towards the realization of my desires. And most of all, I’ve learned that my desires are not supposed to be suppressed as I was taught and believed for many years.
Here is where the Sattva teaching and Anand’s words resonated with me in a very deep and reassuring way.
What I’ve found was that a positive change doesn’t come from self-hatred, but rather from a gentle observation ad acceptance of one self.

sattva yoga school

Once I’ve started challenging myself in a constructive and conscious way, amazingly, life had started unfolding in a way that was supportive of my desires.

And now that concept of connection to the truth of who I really am and that we all have been destined to be happy, joyful and free, is becoming my reality.

And even though I have felt a lot of discomfort and wanted to quit everything at first, and to give up on everyone, I’ve learned slowly how to get back on and start again, from simple small steps.

As I’ve embraced my grace and the truth that I need a radical change, I’ve started feeling stronger; and now I am writing a blog, travelling, exploring and living fully, and I am not scared or tired and not holding myself back.

Now when I look back, I can’t belive how scared I was for many years to fully embrace the simple necessity of sharing, loving, hugging and laughing, and a need for simplicity in life.
I’ve always longed for an adventure, freedom and joy of existence, and tried to give that to my soul as much as I could for the past few years, but eventually I needed to find a good ammount of courage and time to let go of my past grips.
Only then I’ve reached a point where the burning question: “How can one create their existence?” appeared laud enough, and I’ve discovered that the answer was always there, sitting in my lap, I just needed to grab it!
First of all, now I tell myself that I’m never stuck in anything, and it is me who creates everything.
As I am sitting here in the Annapurna ( kitchen, in sanskrit) I realize that everything I did in the past 4 years, was conscious small steps that were to leading me to this perfect present moment at Sattva Yoga Teacher Training and these months of apprentice fearlessly.

I’ve decided a month ago I would do the leap to come and spend few months in India near my Guru, but it wasn’t a choice, it has been a slow long process that led me here.

Now here I am, proudly, fully, and even mysteriously experiencing the best time of my life.

Now I trully believe that we have a choice to be aware of the pain and do something about it, or to feel pity for ourselves and keep playing a role of the weak feeding suffering. It’s our choice to meet abbundance or not.

I’m sharing this experience with my dear friend Francesca, who came along with me from Italy, and now is sitting in the same kitchen with me and also writing her story. I am profoundly grateful for all that manifested within and we will be sharing more of our experiences as we go.
But for now, we are here in an abundance of love, laugh and joy, as it is what I am ultimately experiencing here at Sattva Retreat“.

Source from: Sattva Yoga Academy Blog. Here You can find more.