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A Sample session with UrbanYogi

A typical yoga session with me starts with acessement of how you are feeling on that particular day, although I may judge that by looking at your posture and mannersims but it is encouraged to communicate not just at the begning but during the session also. This helps in deciding the flow of the session which is dynamic and contantly evolving mix of Sukshm/ Sthul Vyayaams (Yogic exercises), Yogasans (yogic body postures) with liberal use of props (as and when required) and pranayaam (breathing exercises). These terms are briefly described in following paragraphs for benifit of first-timers. In every session a strong focus is placed on correct alignment and breathing. This kind of practice with sustained awareness on physical body and breath allows the mind to withdraw inwards and practioner may then enter a state of meditation where all the stress releases and new awareness about self arises.

Halasan HalAsan with Props

Halasana - Plough
A very beneficial pose for health of spine, heart, abdominal organs, neck, shoulders, arms, legs and hips.

Halasana - Plough (with prop)
. Pose done with help of prop to maintian alignment. Almost similar effects as that of the full pose.


Sukshm Vyayaams  – Sukshm(micro/subtle) Vyayaams (exercises) are the ingenious  yogic set of exercises using simple yet highly effective movements that mostly involve the manipulations of joints in their natural range of motion. These exercises are used as warm-ups or range-of-motion exercises or to strengthen ligaments, tendons and root muscles of particular joint. Focused and sustained practice of Sukshm Vyayaams & Yogasans helps in regaining dexterity in joints and keeps them in healthy state.

Elbow Rolls ChakkiChalanAsan

Sample Sukshm Vyayaam - Elbow Rolls
Excercise for health of entire shoulder griddle

Sample Sthul Vyayaam - Chakki-Chalan
Excercise for strengthening abdomen, arms, back and legs

Sthul Vyayaams – Sthul (macro or evident) Vyayaams (exercises) are the set of vigorous yogic exercises that involves moderate to heavy muscular movements in yogic jogging, jumping, push-ups, abdominal exercises, squats and many others. These exercises develop muscular strength and stamina allowing one to advance to higher levels in Yogasana practice as well as improving athletic performance.

Yogasans – Yogasans are the yogic positions that were refined and perfected some 5000 years ago for the benefit of humanity with the sole intention of achieving peak health and removing all bodily discomforts that interfere with the Sadhak’s (diligent practitioner’s) journey on the path of achieving union with God which, as described in Vedic scriptures is the sole purpose of human life.Luckily, Yogasans bestow the same health benefits for lesser mortals like us, engrossed in more pressing worldly wants & duties. Yogasans help us maintain optimum health and reduce downtime for the human body which is a boon in this highly competitive age for young and old alike. Yogasans range from simple to very complex positions which may not be as simple or difficult as they seem and can be practiced by almost everyone despite our unique challenges. As each Yogasan has its unique body alignment, which must be maintained, Mukesh liberally uses props to maintain the requisite alignment in the poses where practitioner may be limited by range of motion, lack of strength or fear of injury.

Bala Asan PaschimottanAsan

Balasana - Seated Forward Bend (basic)
A relaxing pose that releives stress in neck and shoulder griddle, massages abdominal region, heart & spine.

Paschimottan Asana - Seated Forward Bend (Intermediate)
Tones abdominal organs, rejuvinates spine, improves digestion, increases vitality, massages heart and rests mind.

Yogasans covers all possible basic body movements like – Vertical Stretch, Lateral Stretch, Forward Bend, Backward Bend, sideways bends and horizontal twists, with varying rage of flexion or extension. These are coupled with various body positions like laying supine, laying on abdomen, seated, standing, inversions, balancing on hands and balancing on legs. A typical session with Mukesh includes at least one yogasan from most of these categories.

Yogasans can be practiced either in gentle, steady manner punctuated with relaxation poses (which everybody can do), or after having progressed to higher levels of strength and mobility, in form of flowing sequence of poses called Vinyaas effective for developing athleticism. Surya-Namaskar is one of the most refined and widely practiced Vinyaas that is short, relatively easy and proven to work wonders.

Pranayaam – Pranayama, the formal practice of controlling the breath, lies at the heart of yoga. It has a mysterious power to soothe and revitalize a tired body, a flagging spirit, or a wild mind. Pranayaam is from 'Prana', meaning Life Force or Breath and 'Ayaam' meaning aspects. Hence, pranayaam means different aspects of breath. In pranayaam the practitioner develops patterns of focused inhalations (purak), exhalations (rechak) and in later stages retention (kumbhak). Habitually we only use a small percentage of our lung capacity causing our system to work with less oxygen than is needed, resulting in many functional problems within the human body. In the process, the mind is calmed, rejuvenated, and uplifted. Pranayama serves as an important bridge between the outward, active practices of yoga--like asana--and the internal, surrendering practices that lead us into deeper states of meditation. Pranayama thus helps in alleviating many common/ complex ailments, which has now been proved beyond doubt in many studies and validated by modern medical science.

Nadi Shodhan Pranayam Tribandh


Bandhs(Energy Locks) with Mudra(Symbol/Seal)


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