The Monday to Saturday yoga guide

For yoga therapy to be fully effective, the initial treatment should be ideally done away from home in a yogashram. At home, it may not be possible to relax deeply, and tension slows down the healing. Also, at home, the conditions that created the health problems in the first place, are still there and may counter yoga’s effects. The peaceful atmosphere of an ashram automatically relaxes the inmates.

Healing will be enhanced if the yogashram is in the mountains, surrounded by greenery. At such a place, not only will the relaxation and oxygenation of the body tissues be better, the concentration of prana will be the maximum. It has been seen that 300 cubic feet of the mountain air contains 5,000 units of prana against 50 units of this energy in a city office. Sea shore and riverbanks are the next best alternative.

At home, one cannot spare much time for yogic practices. Mostly, people spend about an hour on yoga, and that too doing only Hatha Yoga, ie asanas, pranayamas and occasional satkarma. But Hatha Yoga does not comprise the entire practice of yoga; it is just a part of this system. Hatha Yoga is meant to rectify faults only in the gross physical body. But we are much more than just a body.

According to yoga and psychology, other than the physical body, we have a conscious, subconscious and unconscious mind. A health problem can start from any of these three. However, it manifests on the physical body as that is the only aspect that can be seen. Therefore, unless the root cause is corrected, the resultant agent cannot be cured.

Freeing the mind of a deep-rooted fault may not be achieved through one yoga. The ancient yogis realized that and developed other yogas, mainly Bhakti Yoga (the yoga of devotion), Raja Yoga (the yoga of concentration and meditation), Karma Yoga (yoga of action, where one does labor without expecting any physical gains) and Gyana Yoga (the yoga of enquiry) to do that. Therefore, it is necessary to practice them all, at least in the beginning. People without any ailments also benefit from them as it clears their psyche of all unwanted past impressions that could lead to a disease later.

According to Swami Satyananda Saraswati, it is necessary to practise all the four yogas. He says that if one does not practise “Karma Yoga, you will experience frustration and disappointments and the consequent reactions in life; if you do not practice Bhakti Yoga, passions will rise high; if you do not practice Raja Yoga, your mind will be jumping like a drunken monkey; if you do not practice Gyna Yoga, you won’t know why you are practising all these things; and if you do not practice Hatha Yoga, you may not be able to practice any of them.”

In the yogashram, the entire day is filled with various other yogas besides the four main ones. They are: Nada Yoga, Mantra Yoga and Tantra Yoga. Each yoga caters to one aspect of the human character and together they take care of the complete personality making the practitioner feels uniquely calm, elated, healed and invigorated. It is as if one gets a fresh body and mind. Everybody should experience the ashram life to realize how wonderful the effect of real yoga is. The feeling cannot be described in words. One has to experience it to believe it.

The ancient wise of India knew the value of combined yoga and made rules such that people practised them from childhood. At the tender age of seven or eight, every child was sent to a gurukul, ie the abode of a guru. There, while learning their future professional skills, the children were made to do yoga. For Gyana Yoga, they studied scripts; for Raja Yoga, they meditated and practiced asanas and pranayamas; for Bhakti Yoga, they performed religious rituals such as yagnyas and for Karma Yoga, it was hard physical labor. Whether one was a prince or a pauper, he was made to do various chores such as gardening, chopping wood, drawing water from wells, tending to cattle, etc. All these yogas, along with the strict disciplined life, went a long way in building their health and character. According to the Vedas, the Vedic man’s lifespan was at least a hundred years, and they spent the second half of their life alone in the forest, catering to their own various needs. Such a lifestyle indicates their physical and mental strength. It is a far cry from contemporary times, when after a certain age, we cannot do without drugs, hospitals, doctors, nurses and attendants.

Ideally, all yogas should be done every day, although in short versions. But if that is not possible, one should go to the yogashram periodically. Those who do that find it helpful in remaining in the best of their health and face the challenges of life with equanimity. According to my Guruji, it is like recharging one’s inner battery to withstand the vagaries of living in complex society.


◾ Cycling

◾ Leg lock

◾ Side rolling

◾ Shavasana for 10 breaths

◾Eka pada pranamasana

◾ Natavara

◾ Shavasana for 10 breaths

◾Surya Namaskara

◾ Shavasana (20 breaths per round)


◾ Shashankasana

◾ Matsyasana

◾ Pacimottanasana

◾ Ardha Matsyendrasana

◾ Shavasana for 10 breaths

◾ Nadi Sodhana pranayama

◾ Bhramari

◾ Kapalbhati

◾ Sambhavi

◾ Jalandhara bandha

◾ Moola bandha

◾ Meditation for 15-20 minutes


Vajrasana for at least 10 minutes




Yoga Nidra





◾ Fruits that include the color yellow, such as papaya

◾ Almonds

◾ Walnuts

◾ Sprouts

◾ Seeds


◾ Rice or millet

◾ Moong daal or fish or both

◾ One leafy green vegetable

◾ One yellow vegetable

◾ One water vegetable (squash or gourd)

◾ Buttermilk

◾ Mouth freshener (saunf, ajwain, laung or cardamom)

◾ Have some kind of fruit half an hour after lunch


◾ Rice or millet

◾ Moong daal or fish or both in less quantity

◾ Dessert

◾ Milk, banana, honey, nutmeg, anjeer, kishmish or dates

◾ Mouth freshner


1. Yoga should be practiced on an empty stomach. Food can be taken 10 minutes after the completion of the routine.

2. Use a folded blanket or rug for yoga practice. No soft sponge mattress or mat should be used as they do not provide the needed support to your back.

3. Face the east. Even when you lie down, your head should be towards that direction.

4. Wear loose cotton clothes. Tight or synthetic ones restrict proper oxygenation of the system.

5. Avoid plastic neti pot and non-stick pan to heat the water.

6. No microwave for any heating. The vitamins may remain intact but the prana will be gone.

7. Follow the correct sequence for practice.

(Bijoylaxmi Hota is a noted integrated yoga therapist whose books sell internationally. This has been extracted from her latest book, Yoga for Super Immunity)


Leave a Comment