There is a sign parked beside a pristine calm lake. It reads ‘No throwing pebbles allowed!

It seems to be a stark message next to the majestic blue oasis that sends out soothing waves to all who reach its sublime shore.

The calm lake represents our mind-lake in a state of balance and positivity. A state that enables us to know and connect with our centre and remain buoyant in life, that resists getting stuck in negative mind-loops.

We know what happens when those negative pebbles hit the mindspace. They send ripples of turbulence, that if entertained and identified with lead to choppy waves of agitation and retaliation. While ripples and waves are a natural experience of life and will always exist, the question then becomes about managing the spikes of the mind that are created by the ripples. Doing life well becomes about redirecting our attention to identify with something else in those moments. This is where applying the yama of inner happiness helps. When you are happy you expand your vision, you seek positive solutions and steer away from drama. A yoga practice if it includes yamas and niyamas helps to rectify our attitudes and therefore our habitual responses.

Do we allow others to throw pebbles into our mind lake? Do we take on-board the drama? The state of our mind is far reaching. Its sphere of influence reaches into all dimensions of our being; our senses, the quality of our thoughts, our attitudes and perceptions of others and ultimately how we behave and interact with the environment around us. Its huge. So, where do we start?

A simple technique in yoga known as ‘watching’, ‘witnessing’ the mind, referred to in yogic scriptures as ‘the drashta’ becomes an invaluable tool to bring inner resilience in the face of life’s challenges. Initially through developing self awareness you have to work at developing this quality, but over time, with patience and persistence this quality starts to become an integrated part of your personality. You don’t have to ‘practice’ it per say, its part and parcel of your natural responses. Of course it takes time to reach this point and to be honest a lot of practice. 10 minutes daily rather than trying to sit for half an hour once or twice a week is the way to go. Initially use a guided recording until you can practice ‘off the mat’ in daily life. This is where the extension of practice really starts to happen - in the battlefield of life, like the rocky shores surrounding the calm lake.

The next time you sense a stone coming your way, use the tool of connecting with inner happiness to disarm the wave of reaction that propels you unconsciously. Pause. Choose a different response. Let the thought wave pass, as it will, if you can sit with the energy of irritation and allow it to subside. Ask yourself, where does this reaction stem from? Often an unmet need or desire coming out of a feeling of not being or having enough. It’s the constant raft of desires (which are endless) that gives rise to discontentment. Practice contentment by affirming what you have rather than focusing on the have nots. See this pattern and get to know your mind. Knowing our mind is taking responsibility for ourselves. This is possible even with a little effort

It starts with being willing to work on ourselves, after-all who doesn’t enjoy the serenity and peace of a calm lake.

The upcoming meditation events features classical meditation tools you can apply to strengthen and protect your mind-lake. Join me. 30 November in Auckland: Yoga Day - Meditation for the Modern Mind 7 December in Tauranga: Meditation Masterclass 8 December in Whakatane: Meditation Masterclass

Inspired by Satsang with Swami Niranjanananda Saraswati, Bihar School of Yoga, October, 2019.

Stay on the bright side of your garden.

Satsangs with Swami Niranjanananda are always food for the soul. Satsang means to sit together and share in truth. In his recent satsang a simple yet useful and encouraging statement was shared. ‘Stay on the bright side of your garden’, it still resonates like an echo.

The garden is a metaphor for our human nature. Our nature is the foundation of our existence and it is like a garden. There are a variety of plants to nurture and grow, removal of weeds and pests and all the effort that goes into creating the right conditions for it to thrive and ultimately express its bounty and beauty in life.

The challenge of working with our human nature, much like with a garden is managing the conditions that arise daily that either harm or support it. Having the skill to observe your garden closely and the motivation and impetus to severe the weeds are important. With a steady yoga practice the weeds can gradually be removed allowing more space for our inherent potential to express.

By reflecting on a few questions we can begin to analyse and see clearly where our work lies.

We can ask ourselves - What compost do I feed my garden? This involves checking the quality of our thoughts; how many times in the day did I have negative thoughts, aggressive responses, express dis-satisfaction? This requires self awareness and self analysis and a good dose of self honesty. It takes time, patience and practice to get to know our minds, without getting overly obsessive about it or giving up because it’s too confronting. Yoga is not a quick fix, but a slow marination of practice embodiment that gives you the energy to continue the work. Having succumbed many times to the weeds and shadows of negative thoughts yoga has bought me patience when it comes to getting to know my mind and the way to ‘be-friend’ it.

What is the compost that I feed my garden with each day? Daily mantra chanting is the compost for our sankalpa (innermost calling) to manifest in life. Mantra feeds the subtle mind and body with its vibrational nutrition. A daily chanting practice does not have to be long or complicated. A simple mantra such as the Gayatri mantra, chanted 11 times, takes about 5 minutes. This is most effective when done upon waking up, while still in bed, with your eyes half open and half of you still in that drowsy state. In this state there are less mental filters and the subconscious mind is receptive to receive and act on it.

We can ask ourselves - How do I deal with the weeds in my garden? Those negative forces that rear up and cause spikes in the mind through-out the day, throwing us out of balance. One way is to develop the witness quality, the ability to observe internally - what is going on in the mind without entangling ourselves in that content. This quality once embodied, acts like a neutralizing agent, de-escalating harmful thoughts before they convert into action.

When faced with a decision, we can ask ourselves two simple questions three times to help us simpilify our needs and clarify what it is we want. Ask yourself, “Do I really need it?’ “Do I really need it?”,”Do I really need it?” - 3 times, and if the answer is yes, yes, yes, then go for it! The same with wanting something. “Do I really want it?”,”Do I really want it”?, “Do I really want it”? If the answer is mixed with yes and no, then it could be something you could manage without - there is a difference between a need and a want. Knowing that difference is what having discrimination is all about.

So, with these simple reflection questions you can get to know yourself and the patterns of your mind more easily. Through this self analysis known as jnana yoga you come to understand the facets of your nature and how they ultimately determine the garden of your life. After-all you want to enjoy your garden, as a place that brings contentment and allows you to connect with the beauty of life.

Nature provides us with so many valuable lessons, we just need to stop and smell her fragrance and allow that to awaken within us the desire to live more fully and to stay on the bright side of our garden.

Aum shanti - Pragyadhara

The connection with a spiritual guide or guru is a special and cherished one in an aspirants life. It is a connection that transcends the confines of space and time and enables us to connect with the benevolent forces within ourselves and nature. Each year, in July, the full moon marks the occasion known as Guru Poornima where the fullness of the Guru tattwa - element, is acknowledged, experienced and highlighted.

It is a special time in which to re-dedicate ourselves to continue with our yoga practice, to deepen our connection and to draw on the strength of the energy that is palpable at this time.

It is a time to become still, to sit with the renewed intention and to celebrate the goodness received from those guides, teachers and masters that embody and live the vision of yoga. The word guru means ‘by whose grace we are able to remove the darkness from our life’. I am truly grateful for all that my guru has shown, shared and imparted to me. He continues to be my constant source of inner strength and inspiration.

How to connect on this auspicious day

Light a candle and some incense, place a picture of your inspirational teacher, guide or guru and offer something like a flower or something beautiful from nature.Take a moment for gratitude for those persons or teachers whom have come into your life and helped you grow in your understanding of yourself. Sit quietly and chant the mantra aum for a few minutes then repeat the mantra mentally while tuning in and feeling the connecting with your inner guidance.Take a photo of your guru or spiritual guide with you to work with you and use it as a reminder through-out the day of your sankalpa - personal resolve towards yoga.Make an alter incorporating items of significance maybe an inspirational quote that you feel supports you in your yoga practice. Make it personal and meaningful to you.

I wish you all a special connection on this significant day. May the journey toward wholeness and expansion continue wholeheartedly. May you affirm the inherent goodness within yourself and others and the power of evolution that is always working for us, to elevate us from suffering and to enable us to experience, truth, auspiciousness and beauty - sat, chid ananda.

Aum shanti and blessings Pragyadhara

The Upanishads are some of the oldest sources of yogic wisdom which contain the essential teachings of the unification of that abounds all creation. Yoga philosophy, practice and culture have evolved from these ancient scriptures and their meaning and relevance enables us to connect with the universal laws of nature in constant operation, deepening our experience of the interconnection of all things

As is the human body

So is the cosmic body

As is the human mind

So is the cosmic mind

As is the microcosm

So is the macrocosm

As is the atom

So is the universe –

The embodied experience of spirit in human form can be tangibly experienced when we use the lense of the tattwas – elements. The tattwas express at both the subtle (mind) and gross (body) levels and provide us a tool in which to better understand our physical, mental and energetic experiences. Let’s take a closer look into each tattwa and how its related qualities that can be tapped into.

Earth is the home of our body

Water is fluidity, connection, adaptability

Fire represents discipline, transformation, inspiration and willpower to act consciously

Air is movement, expansion and lightness. The breath in and out of the body, the opening and contraction of the muscles and the mind.

Space is the container for everything. It is pure possibility and the journey to awaken potential.

Earth is home. It is structure, cohesion, and the foundation. It's the centred, grounded, and authentic, expression of you and everything around you. Earth is the sensation that we want to return to, the physical stillness that creates mental and emotional stillness, and vice versa.

Cultivating the earth in your practice is about...Establishing your foundation (feet, hands, sit bones). It’s about maintaining an awareness of how the state and position of physical landmarks – the bones, spine, skin reflect our state of stability and ease (sthira and sukham). Every pose has a home base, a root pose and a qualitative state or attitidue. To embody earth in our practice is to move slowly, to feel deeply and to honor the ‘reflective quietness’ of stillness. To honor the silence by establishing the witness quality known in yoga as the drastha.

Physiological links: Perenium

Associated chakra: Mooladhara

Water is flowing with life. Fluidity, connection, adaptability. It shows up in our ability to consciously hold on and at the same time, let go. It fuels our practice as fluid and graceful movement - supple muscles, steady joints, agile minds.

Bringing the water to your yoga means...Cultivating a softness in your practice (particularly in the joints), and nurturing a physical and therefore mental sensuality. It also means moving fluidly through your practice, synchronizing movement with breath, opening, feeling and yielding in a way that is powerful and creative. Surya namaskara becomes a dance of rhythm form and energy when the power of moving with the breath takes place.

Physiological links: Ovaries & Testes

Associated chakra: Swadhisthana

Fire: The fire in our practice is experienced as intensity and prana. The heat and energy created is the result of the action, dedication and focus put into the practice. Ultimately, our fire delivers purification. It creates insight that allows us to see or reality clearly and have the willpower to engage with what's important or needed to respond positively.

Physiological links: Adrenal glands

Associated chakra: Manipura

Air: The element of air gives us rhythm, grace, mobility and a sensation of mental and physical openness. Air fuels the body and stokes the fire of purification and enables inspiration to manifest.

Infusing air into your yoga comes from... An awareness of the breath. Pranayama is a great way to open and tap into the subtle channels of air (prana vayu) of the body - clearing the way for insight, inspiration and energy to flow.

Physiological links: Thyroid glands

Associated chakra: Anahata

Space: Spaciousness in the body and space to just be. It feels like stillness, freedom, and awareness. Space is both a cause and the result. It supports and fuels transformation by providing a place for the magic to happen. Creating space requires discipline, but experiencing it is pure freedom. To connect with the space tattwa integrate practices with sound like simply releasing the breath audibly or chanting. Visualizing practices develops internal seeing and one pointed focus or concentration called ‘dharana’ in yoga.

Physiological links: Pineal & pituitary

Associated chakras: Vishuddhi & Agya

Here is a chart of both the physical and mental tattwas:

The tattwas are the subtle essences of our being, the constituent parts that come together to create our minds, our bodies, our yoga practice and our experience of living. The elements provide a beautiful context, exploration and framework for us to expand on and enjoy a quality of life that nurtures positivity and inter connection with all.

Join me on my upcoming Yoga Day (23 March) taking a journey through a range of practices to connect with and understand ourselves better. To find new ways of relating. To continue the yogic journey with newfound tools and inspiration.

Even teachers and students with decades on the mat can be daunted by the difficulties of maintaining and renewing a home practice. Illness, family obligations, boredom, travel, and that universal perception of a ‘lack of time’ - All these obstacles, and more, will inevitably appear. This is the point at which you really learn to tune in and move at your own pace, listen and respond closely to your body and develop greater consistency and self- discipline in your yoga. You want your home practice to sustain itself-and you-over the long haul. It will also satisfy you and thus help give you the impetus to practice again tomorrow. If you force yourself to practice because you think you should, because you didn't yesterday, or for any other more external reason, even the most technically polished poses will not answer your inner need for ease, balance and wholeness. Two things are important in pulling it together…. 1. Knowing experientially what the effects of practices are on you. 2. Tuning in.

You must first become aware of the effects of the individual poses on your body and mind. Then you will better understand where exactly to place each in practice. A well-rounded sequence does not emphasize any particular area of your body. Instead, it attempts to move your spine in all directions and thus includes vertical stretching, inversion, forward bending, backward bends, twisting, as well as relaxation. This basic sequence should also attempt to equally increase balance, strength, and flexibility. Another approach to varying your practice over time is to alternate between a basic, well-rounded practice and sessions that focus on a specific group of poses. Each day's practice should in one sense be complete in itself, but it can also focus on a specific group of poses, a specific part of your body, or a specific energetic shift you would like to create.Part 2 of 'How to Build Your Homepractice will be live soon.

Guru Poornima takes place during the full moon in July each year in which the connection with one’s source of inspiration in life is celebrated, reinforced and highlighted.

A guru is someone who emulates to us how to live life in accordance with the natural laws of auspiciousness, truth and beauty. Auspiciousness is feeling the force of the divine in your life, recognizing and experiencing grace. Truth is walking the path with courage to face yourself. Beauty is the outcome of effort and grace, it is the culmination of perfection in action, excellence in character – what the guru embodies.

Having a guru doesn’t mean that I no longer have a mind, personality, ego, decisions to make or a life to fully live. It means to live life with inspiration and purpose. This takes practice, perseverance and faith. An ongoing yogic practice sadhana builds the foundation and supports the growth of this relationship. It helps to create a condition of body and mind which is conducive to spiritual awareness and the attainment of spiritual awareness. I feel very fortunate to have found a guru, someone who epitomises the fullness of human potential and is both real as a human and also beyond human.

During Guru Poornima, we try to connect with the energy field of the guru, which is spiritual in nature. The word guru does not mean teacher or propagator. The word guru means ‘by whose grace we are able to remove the darkness from our life’.

The force of my guru in my life is tangible. His ongoing presence serves as a reminder of my dharma and path as an aspirant. The fact that I teach and share yoga is a by-product of this lifelong effort. The yoga practices and disciplines he has imparted, simplicity in living and motivation to continually improve are always with me. The teachings he imparts are there to help me stand firmly on my own two feet, no matter what life circumstances play out. It is an unending relationship which I will always cherish.

The sun salutation sequence is a dynamic series of yoga postures which when combined with breath awareness and concentration forms a powerful matrix of rhythm, form and energy.

The 12 postures that make up the sequence relate to the different phases of the sun as it moves through a day reminding us of the continual flux and flow of energy which influences our thinking, feelings and behaviour.

Surya Namaskara is a complete yogic workout as it contains pranayama when breathing consciously with movements and also meditation when focusing on the different energy centres related to each posture. It is straightforward to learn, easy to remember and there are modified versions of it that make it accessible to everybody no matter their shape size, ability or age. You can even do it in a chair. For those looking to challenge themselves try it moving more slowly, holding postures for 5 breaths, taking high lunge options and integrating the plank pose instead of the 8- point salute.

Just do one or a few postures a day to start – the trick is every day! Don’t just rely on your weekly class to keep your practice going. I know it’s a head-shift but so worth the effort.

Mini sequences can easily be created using parts of the full practice. For example, the first 3 postures link well as a standing flow, unfolding from hand to foot pose and extending upwards stretching the torso in raised arms pose and exhaling back into prayer pose. Mini flows work well to consolidate the individual postures, spending more time exploring the details related to alignment and focusing on specific areas that are tighter or weak.

The sequence puts the spine through most of its major movement patterns so another reason why it’s a complete workout from the inside out.

Stagnation and lowered energy can easily creep in during the cold winter months when we exercise less and are more prone to colds and infections.

Take a little time each day to do this sequence and you will soon realize its amazing benefits. Hari Aum Pragyadhara

The hatha yoga practice of gently cleansing the nasal passages with warm saline water is simple to do and highly effective. At this time of the year when coughs and colds are upon us nasal washing known as neti can bring instant relief to cold symptoms and as work as a preventative measure by strengthening the respiratory system.

I’ve been doing this practice for years and continue to use it regularly to create optimal conditions for my pranayama practice but also to relieve sinus congestion due to excess mucus when I have a cold. Other benefits have been relief from headaches and removing sleepiness in the morning as you feel energizing effects immediately. A lota (small pot with a long spout) is used to pour water into the nose. It is generally made of brass, though any other suitable material can be used which does not contaminate the nose and body. Clean, salty, lukewarm water (at body temperature) is poured through the left nostril. The head is tilted to allow the water to flow through the nasal cavity and out through the right nostril. The spout of the lota is then inserted in the right nostril and the procedure repeated.Note: one teaspoonful of salt is used per half a litre of water to make the solution isotonic. This prevents water being absorbed into the nasal blood vessels and prevents irritation of the sensitive nasal membranes. The passage of water through the nostrils washes the whole mucus membrane of the nasal cavity. All the sinuses and structures in the nose are given a soothing bath and are thoroughly cleaned. At the same time the nerves and blood vessels are stimulated. Tilting the head and positioning the body in the right way is important in getting an easy flow from one nostril to the other. Drying the nostrils correctly takes a bit of practice but you soon know if this hasn’t worked properly as your nose will start dripping afterwards – not ideal in the middle of a yoga class! Getting the right amount of salt and temperature of the water just right are essential. Anything that creates a stinging sensation in the nose means something is not right –It’s important to get expert guidance from an experienced practitioner of this technique to guide you initially until you are confident to continue on your own. Apart from helping to maintain good health, it can alleviate ailments such as colds and coughs, eye ailments, nose ailments, throat ailments, sinusitis, tonsillitis, catarrh, adenoid inflammation, headache, insomnia, tiredness, migraine, epilepsy, depression, tension, lung diseases (asthma, pneumonia, tuberculosis and bronchitis) and even facial paralysis. Here is the link to an excellent article written by Dr. Swami Shankaradevananda going into more detail on the physical, mental, pranic and overall health benefits of this amazing practice. I would encourage you to give neti a go - it is a safe, easy to do, natural method of cleansing the nasal passages with many other positive health benefits. Get in touch with me if you would like to try it for yourself.

Hari Aum Pragyadhara

Autumn is the time to take stock of our vital energy stores and move with the seasonal shifts into practices that embrace the inherent needs that this time brings. I would like to share with you a simple yet profoundly relaxing conscious breathing practice that will help to restore your energy in these colder months.

We all lead busy lives and time is such a precious commodity these days. We need to take time daily if possible to restore and replenish our energy. Natural Breath Awareness brings us in touch with our breathing processes and espescially our patterns related to how we breathe. How we breathe is intimately linked to the state of our nervous system and therefore our body systems and overall health. Breathing affects our posture, movement, ability to feel vitalized and confident to meet the challenges of life well. In this simple technique our energy/prana is restored through activating our restful state. Tuning into the natural rhythm of the breath is a powerful tool to start to dismantle any holding or tensions by firstly noticing them. As the breath is observed, naturally is slows down and the mind with its usual train of thought can come to rest on this simple sensation. To elicit proper relaxation the mind needs to also be relaxed and diverted from its usual pre-occupations. Natural breath awareness helps you to appreciate the fine mechanism we have within us that can easily help us to achieve homeostasis and balance once we are in touch with it. Extend this into your daily life by stopping in any moment and asking yourself - how am I breathing? You will notice the connection between your breathing and mental states more clearly. Introduce this simple practice using this free guided recording - in 10 minutes you will feel calm and relaxed and that you have done something positive to support your wellbeing. EnJoy!Ps. Click here for more free audios to keep you going

Autumn is the time to take stock of our vital energy stores and move with the seasonal shifts into practices that embrace the inherent needs that this time brings. Saying goodbye to the season where we are most fully expressive, expansive, engaged and social. Gathering the last impressions of summer things start to settle into a different rhythm.

I’ve noticed some changes happening lately in my daily practice. With the natural urge to sleep a little longer, the cooler mornings, darkness coming on earlier and the urge to up the ante with stronger more invigorating practices.

The innate needs of the body/mind are expressing themselves. Each day as I listen and tune in to my energy I find the body gravitating to practices that are more energizing, held longer with a sense of building strength and inner resilience.

It feels like a conditioning time, a time to put in some effort after the peak and heights of summer where my practice was more opening and expressive in nature.

Body gravitates to more rounds and applied with mudras and bandhas again the resilience builds. Mind held in stillness as the prana concentrates itself increases in clarity and I find this time of the year is when I am most productive on projects, plans and affecting things through to their endpoint.

Sun salutations have a definite edge to them – there is a directedness towards clear precision and alignment, time to address any bad habits, investigate alignment from the inside. A natural impulse towards doing some seriously fast rounds with breath retentions – waking up the inner fire of Manipura - the pranic store-house giving me plenty of energy for the day ahead.

Plank is a favourite held posture, drawing the energy into the centre of my being where it can be concentrated. This builds up my inner fire which can smoulder through the day as lasting vitality.

Pranayama – Breath of Fire – Body loves loves loves, mind loves loves loves. Kapalbhati to keep the nervous system clear and vital. Bastrika to boost immunity and strengthen the abdominal region.

This is why I love my daily yoga practice so much. Its informs, inspires and ignites my passion further.

Reading this poem by Robert Frost I am reminded of the continuous flux and flow of life just like the seasonal shifts. Everything goes through a cycle of newness, maturity, decay and death – we are constantly somewhere in this continuum of life. Yoga helps us to embrace those shifts meaningfully and attune us to the subtle forces that are often in the background of our awareness. Through a daily practice we can connect more deeply with those forces and in that connection find a true sense of harmony and balance from the inside out.

“Nature's first green is gold,

Her hardest hue to hold.

Her early leaf's a flower;

But only so an hour.

Then leaf subsides to leaf.

So Eden sank to grief,

So dawn goes down to day.

Nothing gold can stay.”

When I first discovered yoga, I found this soupy fragrant meal to be deeply nourishing, satisfying, and a little bit thrilling—that moment when your body/mind register an affirming “Yes – this is so good for me”.

As an inexpensive vegetarian and simple-to-cook protein, this staple is loved by not only yogis but by many. Dahl—which derives from the Sanskrit word dhal and means “to split”—appeals to yoga practitioners because it’s considered a nutritious part of a sattvic, or pure, diet. It’s an ideal food for those looking to create balance in their bodies and lives—like yogis.

In India, a watery, spice-free moong dahlis usually a baby’s first food because it’s easy to digest and nutritious. Dahl is also considered tri-doshic in Ayurveda—the ancient Indian system of healing and sister science to yoga—which means it suits every dosha, or your unique physical and mental constitution that influences well-being.The low-cost, high-nutrient legume fits into the notion of balance and simplicity.

In addition to signalling a dahl’s origin, the choice of legumes also dictates nutrition and preparation – the more intact or whole the pulse, the more nutrients and the longer the cooking time. And although the word dahlmeans “to split,” some dahllegumes are cooked whole. For example, the salmon-colored, split red lentil (masoor dahl) takes about 12 minutes to surrender into an ideal porridge-like consistency, but the same lentil in its whole, brown, uncooked, un-split state can take up to 45 minutes. An essential step in preparing dahlis cooking it long enough. Look for the ‘porridge like’ consistency.There are hundreds of international and household variations on dahl. Although people throughout India use the same five or so legumes or pulses—an umbrella term for lentils, beans, and peas—the hot oil-spice blend known as the tarka varies a lot (The tarka is made by cooking ghee or hot oil with whole spices or a spice blend—masala—in a small skillet).

And to turn a simple lentil porridge into a masterpiece of flavor, focus on the tarka! Beware, however: Heat the spices too long and your delicious blend can quickly become a charred mess; too short, and the flavors won’t bloom. To avoid kitchen disasters, stick to the ingredient order listed in the recipe, and keep in mind that cooking goes quickly—the entire tarka-making process takes only two to three minutes. “Never leave that pan”. When the oil or ghee is hot, add whole spices like coriander seeds and cumin seeds; they should start to sizzle. At about 30–40 seconds on medium-high, or when the spices become reddish brown and aromatic, add the onion, ginger, and/or garlic, and then add powdered spices at the end because those tend to burn easily.

On its own, dahl could surely get boring but the variations are endless. And unlike those pure carbs, dahl offers a much more complex, nourishing nutritional profile—all of which can make dahla yogi’s dietary best friend. Dahl is a powerhouse of nutrition that nourishes the body while empowering the senses –yogi food for the senses – I like that.

Kitchari is another amazing yogi food. Its super simple to make and so packed with goodness. It is basically a combination of dahland rice. It’s a meal that embodies a delicate simplicity of ‘less is more’ – which I appreciate. It’s made from rice and mung beans, lightly spiced with ginger, and other spices—is considered a fasting food and is used to purify digestion and cleanse systemic toxins.Here is one of my favourite recipes for Kitchari:IngredientsThe dahl: 1 cup yellow split mung beans Note: split red, and small yellow beans do not require soaking 2 tablespoons ghee or oil ½ teaspoon mustard seed ½ teaspoon cumin seed ½ teaspoon coriander ground 1 teaspoon turmeric 6 cups watersalt to taste 2-3 cups mild root vegetables – I love to use pumpkin or kumara ½ bunch of kale or greens 1 lemon, juicedThe rice: 1 cup basmati rice (traditional kitchari uses short grain rice) 1 tablespoon ghee or coconut oil ¼ teaspoon salt 2 cups boiling waterGarnishes: Corriander leaves lemon shredded coconut melted gheeInstructionsFor the dahl: 1. Drain and rinse the mung beans in a fine mesh sieve and leave them to drain of their excess water. 2. In a medium pot, heat the ghee or coconut oil, cumin seeds, mustard seeds, coriander over medium heat until the mustard seeds begin to pop. Immediately add the turmeric, and mung beans and cook, stirring frequently for about a minute. Add the water and bring to a boil. Reduce to a simmer, partially covered and cook for about 45 minutes or until the mung beans have broken down, losing their solid form. Add the root vegetables and salt and cook for 15-20 minutes more, until they are quite soft. Add the greens and cook about five minutes more. Turn off the heat and add the lemon juice. While the dahlis cooking, make the rice.For the rice: 1. Place the rice in a fine mesh strainer and rinse a couple of times. 2. Heat the ghee or oil, over medium heat. Add the rice and cook, stirring frequently for a minute or two, until the rice is well toasted but not yet browning. Add the boiling water and boil the rice, uncovered for five minutes. Reduce heat, cover and let simmer until all of the water is absorbed, about 10 minutes. 3. To serve put some rice into a bowl and ladle the dahlover top of it. Garnish with coriander, a squeeze of lemon juice, the coconut, sesame seeds and melted ghee, if using.Bon Appétit!

When I ask people what they would like to get out of a one day workshop many people express a need to relax, unwind, give back to themselves and spend more time in practice.

Many workshops fail to recognize the need for a focus on embodied practice – that being a decent amount of time spent and focused on practice - time to ‘feel, time to register and time for integration and reflection’. In this way the practices find their mark, or land within the body space and people find it easier to keep up with practice afterwards and have confidence to start or develop self- practice.

Often in workshops I have experienced there is a lot of emphasis on talking, lots of talking, presenting knowledge, showing power-points, youtube clips and discussion and then analysis and endless questions and lots of mental processing.

Before you know it this ‘fills the space’ and takes away from ‘experience informed space’.

As an educator for many years I am aware of the need for learners to access knowledge in a variety of ways, however, what has been exciting to develop and share is learning in a yogic way. Using the space of ‘pratyahara’. The change in brain activity, deeper states of relaxation and the awakening of receptive faculties is how the state of pratyahara works to expand self knowledge. This is one of the ways in which the subtlety of experience can be integrated. Once an experience awakens, then many questions are answered, theory confirmed and doubts drop away. As a result of more time in quality practice people come to their own realizations, learn to understand the concepts in an organic way, in a way that makes sense to them, but is grounded in the yogic process.

In a cerebrally driven society with so much going on in our heads – the loss or disconnection with physical intelligence has occurred. It is my aim through these workshops to claim some of that space back by giving you ‘time in practice’ to really absorb the effects and expand self- knowledge. To awaken the energy necessary to unblock patterns and to cultivate receptivity and self- acceptance.

21 April Yoga Day with Pragyadhara Enjoy a day of the Eight limbs of Yoga and expand your personal practice of it. Delve into the depth and breadth of a range of techniques that you can easily incorporate into your own practice or lifestyle.

The day includes; delicious plant based lunch and healthy snacks included and 6 hours of practice immersion. The day will end with uplifting kirtan with special guest musicians: Swami Kailash from Hamilton will be joining us. Early bird price is $150. Late bird - after 9th April is $175. Email pragyadhara@gmail.com to confirm your registration and for the account details to pay into to secure your place.

I know I said that the 'humming bee ' breath is gold when it comes to inducing calm - well this one just has to be 'platinum' then. Here is another of my favorite breathing techniques that is effective in calming the mind by drawing the easily fragmented attention inwards, naturally and without relying on yet another stimulus to do it. Another little gem to insert in those moments when you need to move from a dissipated, scattered and inefficient state, towards a more harmonious and objective one. Not only do you have the ability to slow down and shift your mental and physical state but by cultivating a 'witnessing presence' you gain some amazing tools that help to face life positively.Here's how to go about it....

Place the fingers gently on either side of the nostrils and lightly depress the nostril on the right and breathe in the left nostril. For beginners repeat 5 natural breaths in and out the left nostril, 5 natural breaths in and out the right nostril and then, 5 easy breaths in and out both nostrils. Focus on the sensation of air moving in, up and through the nose. Pay close attention to the breath. The middle and index fingers rest lightly at the eye brow center. As you progress with the rounds this 'close attention' focuses the mind and then the practice begins to work its magic!

A sankalpa arises out an inquiry into our deeper purpose in life. It may start out as a resolution to change something for the better but an overarching sankalpa relates to how we relate to our strengths and how we can harness those to overcome any shortcomings or negative traits peacefully and with patience and determination. A sankalpa takes time to reveal itself but is well worth the effort. You can affirm it with conviction and faith at the start or end of your yoga practice when you are focusing your mind and feelings. In my life my sankalpa has proved invaluable in keeping me aligned to the best expression of myself. It brings clarity and purpose and I am happy to say its slowly coming to fruition. What a wonderful tool to have for affecting positive change and connecting with personal strengths.

Congratulations to these aspiring yoga teachers who have been on an intensive training moving through the eight limbs of yoga with focus and enthusiasm. They have worked hard mostly on themselves discovering their strengths and working on weaknesses and fine tuning their ability to hold space and communicate clearly. Their community classes taught were a test and the pressure had built up. With all of this on their shoulders and their minds full of so much information they stepped up and did beautifully. A group that has bonded and grown together and will share these memories and future hopes together.

Be a humble student and you will always learn - that is the best way to become a sincere teacher. You can only transmit that which you have embodied yourself so look for opportunities to integrate and apply yogic knowledge and wisdom.

The highest yoga is service to others - that is the ultimate aim, destination and goal. Yoga awakens an expanded attitude towards life and brings immense joy.

Aum Pragyadhara

Quick and easy - Bhramari - the ‘calming bee breath’

This is of my favourite breathing techniques that is effective in calming the mind by drawing the normally fragmented attention inwards, naturally and easily. It induces calm by producing a relaxed brain rhythm cycle which correlates to the ‘relaxation response’. It's called the humming bee breath - in Sanskrit - Bhramari and is named after the Black bee. There must be a lot of calm bees out there. Its another little gem to insert in those moments where you need to centre yourself or quieten your mind in order to connect with a grounded sense of who you are. When we are in touch with these aspects we can gain clarity and insight and that can help us act from our authentic Self as opposed to a scattered or emotionally driven version of ourselves. Try it out. 7 long and smooth breaths focusing on the reverberation in the head region on each exhalation. Listen in and feel the shift as the sound shifts your mind-state.

2017 Will be a year to remember. Moving to the north shore in Auckland, further course design for Yoga teachers training programs, creating a 300 hour program that was approved by Yoga Alliance, U.S. Traveling to India to immerse myself again and expanding my Yoga offerings to the wider community through kirtan and mantra events. Whew…. I’m inspired… all thanks to my steady home practice and connection to my source of inspiration which brings me so much stability, strength, calm and inspiration. Grateful for the depth of the yogic teachings and to be able to share them with you. 2…… 0………1………7 2 - Professional expansions: Designing and leading the Teachers Training programs at both Kawai Purapura and Anahata Yoga Retreats & Delivering strong practice based learning as a Lead tutor on the Diploma of Yoga program run by Wellpark Natural Therapies College, Grey Lynn. Auckland. 0 - Tolerance to imbalance – Taking my sankalpa to a new level. It’s all about a daily self-practice. 1 - Trip to India that blew me away! Deepening practice and experience and maintaining the link with the tradition – parampara. 7 - Successful yoga courses and events through-out the year as a travelling Yogini spreading the messages of yoga for peace, wellbeing and health. Excited to be starting off the New Year with an Akhanda kirtan - a twelve- hour chanting extravaganza to infuse my resolve – sankalpa with the shakti of devotion. Then after two Yoga Teachers Trainings I will be a key presenter at New Zealand's International Yoga Festival at Kawai Purapura. Check out my offerings and come and share with me. At Voices of Sacred Earth Festival I will also be sharing sacred mantras and the transformational Vedic tradition of Havan.

Blessing for peace, prosperity and good health, Pragyadhara

Even though the last couple of months have been super full, life in my ashram taught me many things like the skill of staying calm despite juggling many demands. I've learned the art of how to achieve quality rest and relaxation through this simple pose of Shavasana. Just 5 mins out of your day where you settle the body comfortably along the floor to reduce the input to the senses and then 'switch your focus' to the natural and spontaneous breath. Using your hands is an effective way to establish a steady rhythmical breath and notice where in the body your breathing naturally takes place. This posture and breath awareness brings one into a state of 'presence' and builds inner resilience.