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Total Yoga Blog

Yogic Diet by Total Yogi Jagdeep Dosanjh Badwal

By |February 11th, 2015|

Yogic science recognizes three different qualities of food: sattva, rajas and tamas. Sattva means “pure essence ” , and represents the well balanced and meditative aspect; rajas is the energy which seeks to accomplish, achieve or create and tamas indicates inertia and decay.

Ayurveda and yoga both emphasis a sattvic – or yogic diet – for healthful and mindful eating and living, as well as a way of keeping our minds happy and at peace and our entire selves in harmony and balance. The sattvic diet was originally developed for the Yogi to develop a higher consciousness. But we can all benefit from eating in a way that cultivates a healthier and more mindful way of being – and it need not be an austerity, it can (and perhaps should) be a great joy!

Sattvic food, which includes fruit and vegetables is pure, wholesome, and fresh. Rajas food , such as onions, garlic and pungent spices, are stimulants. Tamasic substances such as alcohol, meats, junk foods are considered to be heavy and enervating.

Many activities in the modern world are fast and often mirrored in the food that we eat and the way we eat it. It is common knowledge that junk food and processed foods have a negative impact on the body. The age of convenience food is upon us with ready to eat microwave meals, packet and tinned foods.

When choosing what we eat, we need to think of how certain foods make us feel. There is a well known saying “we are what we eat. ” Basically this means that if our diets are made up of fast food, takeout, foods high in sugar, high in fat and drink too much. We can’t really be surprised […]

#UNPLUG Rishikesh: Yoga Retreat with Trekking & River-Rafting

By |February 8th, 2015|

#UNPLUG Yoga Adventure in Rishikesh is much more than a chance to immerse in a Yoga + Meditation practice; it’s also an opportunity to live amidst the Himalayas and on the banks of the Ganga – the 2 most prominent geographies associated with Yoga. Rishikesh is rightly called the Yoga Capital of the World; home to a timeless tradition of Yogis who have meditated and performed rigourous ‘sadhana’ on the banks of the Ganga at Rishikesh. You’ll be trekking the hills and rafting in the river, along with the deep Yoga & Pranayam practices, cleansing Kriyas and Meditation sessions. It’s a retreat for Body, Mind & Spirit that will make you #comeAlive!




















April 30 – May  3, 2015.

There are only 50 places available, so RSVP: mail to or call +91 9740980200 to reserve. Approx Rs 17,000/-

(Note that all flights to Dehradun pass through Delhi. Kindly book your participation at #UNPLUG and then your flight tickets)


Thurs, Apr 30: Arrive at Dehradun airport by Noon

1:45pm Opening Rituals at the Ganga river

2pm: Lunch at Chotiwala (traditional Rishikesh restaurant)/ Parmarth Niketan Ashram

3-6pm: Tour of Ram Jhula, Swarg Ashram, Gita Bhavan & Parmarth Niketan Ashram

6:30pm: Sunset ‘Aarti’ (Prayers) at Triveni Ghat (river Ganges)

7:30-8:30pm: Bus ride to River Rafting Camp

9pm: Dinner around Campsite Bon-fire


Fri, May 1: 6am: Sunrise Yoga, Pranayam & Trathak Meditation

7:30am: Cleansing session – Dip in the Ganga river

8am: Cleansing Kriyas – Jala Neti & Kunjal kriya

9am: Breakfast

11am-3pm: White-water River rafting

3pm: Lunch

5:30pm: Sunset Yoga, Pranayam & Meditation

7pm: Dinner

8pm: Dancing/ Music around the Bon-fire


Sat, May 2:  6am: Sunrise Yoga, Pranayam & Meditation

7:30am: Breakfast

8:00am-3:00pm: Trek to and back from Neelkanth Mahadev Temple (legendary resting place of Shiva)

3pm: Lunch

5:30pm: Sunset Yoga, Pranayam & Meditation

7pm: Dinner

8pm: Dancing/ Music around the Bon-fire


Sun, May 3:  6am: Sunrise Yoga, Pranayam & Meditation

7:30am: Breakfast

8:30-9:30am: Beach Volleyball game!

9:30-11:30am: […]

Aversion to Inversions

By |February 4th, 2015|

I am not one of those people who did headstands or handstands or tumbled and did cartwheels at every opportunity as a child. You are talking to a person here who during preteen and teen years avoided PE classes as much as possible bringing in a note every couple of weeks so that I would be allowed to skip the class.

In my yoga classes, I stayed away from headstand for a long time, refusing whenever my teacher asked me to try sirasasana. When I started Teacher Training I could not say no anymore. Eventually, I accepted my teacher’s offer to help me get into wall supported headstand. I folded my mat into half and set it against the wall. Then I knelt down, put my forearms on the ground and clasped my hands. When I put the crown of my head on the ground, fear started rising inside of me. I took a deep breath and then let out a long exhale. My anxiety over doing inversions is long-standing. I raised my hips into the air slowly resting them on the wall for support. Then I brought one leg up and my teacher held the knee so I could bring the other leg up. And just like that I was in a supported headstand. After he placed my heels against the wall, he stood back to check my alignment. At that point somebody called for his help and I was left upside down. All I remember was being taken over by panic and my feeble voice saying ‘over here please, I need help to get out of this pose.’ Soon afterward, but what seemed like an eternity to me, he helped me back down and […]

Pranayama: the art of conscious breathing by Yashodhara Pawar

By |February 3rd, 2015|

“Pranayama” refers to the different breathing techniques practiced in a Yoga-sadhana. In a broad over-view, it involves consciously regulating the breathing patterns to enable the flow of vital energy in the body, and has traditionally been known to be a relaxation practice. On a deeper level however, regulating the breath has profound effects on both the mind and the body.
The word Pranayama comes from two Sanskrit words: Prana – meaning vital life force, which denotes constancy, and ayama- meaning the capacity. Thus, pranayama is the technique which helps the internal prana, residing as quantums/pockets of vital energy within the body, to be activated and released.
All Pranayama techniques involve 3 steps: Inhalation, Retention (or kumbhak) and Exhalation (or rechak). Of these, retention of the breath, or Kumbhak, is the most important – it helps in assimilation of prana by allowing exchange of oxygen and carbon dioxide in the cells. Thus, vitalizing the tissues, muscles and organs.
The breathing process is directly connected to the central nervous system. Every intake of breath creates a nervous impulse as air enters the nasal passage, stimulating the nasal membranes, sending signals up to the central nervous system, particularly the hypothalamus, and the frontal lobe, stimulating the parasympathetic and sympathetic nervous systems, which in turn are connected to the visceral body organs. Thus, on a physiological level, pranayama helps regulate systemic functions and also maintains optimum oxygen levels in the blood, keeping the organs and tissues healthy.
From a yogic point of view, pranayama helps to balance the pingala (which denotes the masculine, dynamic, solar energy; activating the left brain hemisphere) and the ida (which denotes the feminine, or passive, lunar energy; activating right brain hemisphere). These represent the fluctuating waves of dominant […]

Yoga on ‘Happy Streets’: An Outdoor Fitness Initiative!

By |February 1st, 2015|

Yogis, Come Join us for Yoga sessions on ‘Happy Streets’ in Pune every Sunday!

Total Yoga has always been socially active organizing events like Yoga-for-Runners, Yogi Treks, Retreats, Cycle Day and Karma Yoga CSR initiatives. We could not more happier, as we will be associated with “Happy Streets”.

What is Happy Streets?

An article is Times says “Though residents in Aundh have a few open spaces to indulge in recreational activities, they are never enough for the 2.5 lakh citizens in Aundh ward, or even those living in other parts of the city. With Happy Streets set to create that ideal open space on Aundh’s ITI Road and DP Road on Sundays, residents are already excited with the possibility and say there is plenty for them to look forward to.”

Now a days, with the mall culture and growing traffic, there is lack of space for outdoor recreational activities. Gone are days when we would see bunch of kids playing in open playground. This initiative is an awesome opportunity for kids as well as adults to engage in outdoor activities. Wouldn’t it be fantastic, if on weekends we take family to such events instead of spending time in mall. What could be a better way to introduce kids to fitness!

I really hope these kind of activities gets whole lot of support and it spreads to other parts of Pune as well. It is really good to see Puneites slowly getting enthusiastic in fitness activities.

To join us all you have to do is carry your yoga mat, water bottle and face towel; drop in to the location. It is a struggle to give up on Sunday morning sleep and get yourself to event. But once it gets started, you begin […]

What is flexibility and What causes inflexiblity by Purnima Trasi

By |January 29th, 2015|

“I am tired of stretching” my supposedly very fit husband announced late one evening. This got me thinking, of how, inspite of being a regular gym goer he has always struggled with flexibility. Not just him, many of my friends who are Marathon runners, triathletes, good with regular excercise always complain of stiffness and inflexibility.

What is flexibility and What causes inflexiblity?

Flexibility is based on the degree to which a joint or a group of joints, moves through a full range of motion, hopefully without any pain. Flexibility is also related to muscle strength.

There are various reasons for inflexibility. We have always known that age, gender, sedentary lifestyle and also excessive exercise of a certain type can contribute to inflexibility. It is a well known fact that women are more flexible than men because of joint and bone structures. Increasing age makes joints resistant to movement and deterioration in muscles, tendons, ligaments and cartilage can also cause hinderance in range of motion in joints. If you work in an office and are stuck at a desk all day, your hamstrings will become short and tight without regular stretching and lengthening.

More recently studies have shown that genetics also play a part in flexibility. A gene called COL5A1 is linked to your hereditary level of flexibility. One version of the gene means you are inflexible and and the other version means you are flexible and will continue to remain so as you age! This same gene that makes you inflexible also makes you run fast. The old assumption, then, that running makes you inflexible may be turned on its head!
Muscle fibres are like rubber bands, some are tight and others are loose. The tight ones store energy and […]