ONLINE YOGA CLASSES
We at Arogya Yogashala are determined to bring you a perfect yoga experience right in your home. To help you carry on with your yoga practice in line with the COVID-19 social distancing norms, we have started live yoga classes aimed to keep you in the best of spirits.
Crafted and guided by experienced and exceptional yoga masters, our live yoga classes online give you the flexibility and the opportunity to progress in the path of self-improvement and self-discovery from the coziness of your home.
Pranayama Classes Online
- Abdominal breathing,
- Thoracic breathing,
- Clavicular breathing,
- Yogic breathing,
- Nadi Shodhan,
Live Meditation Classes
- Drastic reduction in stress levels
- Meditating regularly controls anxiety and promotes emotional well being
- Meditation also enhances self-awareness and increases concentration
- Promotes mental, physical and spiritual growth
- Helps cultivate kindness and compassion
Yoga for Weight loss
Our online live yoga classes also focus on helping you lose weight or maintain your weight with the help of yoga asanas and breathwork. Our instructors are determined to help you achieve your weight loss goals with the help of yoga.
With our online yoga classes, you can now embark on your weight loss journey right from the comfort of your own home.
PDFs and E-Books
As a part of the online yoga program, we will provide you with pdfs and e-books as training materials for your self-study and practice.
The training material is for you to read at home and refer to during your self-study time.
LIVE ONLINE YOGA CLASSES
No ifs, or buts, yoga is incredible for your body. It helps increasing flexibility, strengthen and tone your muscle, improves circulatory wellbeing, and advances further breathing patterns. But, in any case, consider the possibility that you can’t make it to the studio, like for example in this ongoing COVID-19 pandemic, we have to make sure to obey social distancing norms and on the same hand, we have to make ourselves stronger physically and mentally.
Therefore, Virtual yoga classes help foster core strength, increase mind-body connection, boost energy, improve posture and increase flexibility. It is no big surprise that such countless individuals are rushing to their closest yoga studio. That’s why we, at Arogya Yogshala are determined to bring you a perfect yoga experience right at your home. To help you carry on with your yoga practice in line with the COVID-19 social distancing norms, we have started live yoga classes aimed to keep you in the best of spirits. Crafted and guided by experienced and exceptional yoga masters, our live yoga classes online give you the flexibility and the opportunity to progress in the path of self-improvement and self-discovery from the coziness of your home. To begin, all you’ll need is an acceptable internet network, sound, and camera consents to go on.
You will start to see a perceptible change in your endurance and body strength very soon.
Types of Online Classes at Arogya Yogshala
With talented and approachable instructors and unique online classes, we intend to bring you what is best for you and what you truly need. For this reason, we offer the best yoga classes online in two categories:
❖ Online Personal Yoga Classes or One to One Classes
❖ Online Group Yoga Classes
Online Personal Yoga Classes or One to One Classes
An Online Personal Yoga Class or One-to-One Class constitutes undergoing training under the guidance of a certified personal instructor over a video call. The instructor will be able to guide you through the different workouts and keep an eye on whether or not you are following perfect form while doing yoga. More and more people have started switching to this type of training because of the many benefits it offers, such as:
❖ Since you do not have to go anywhere out to perform yoga, online personal training sessions offer a lot more convenience when it comes to managing your schedule. You can manage your timing according to your availability. No need to ask or have the consent of other group members.
❖ You will receive One to One and full attention and focus from an instructor during your yoga sessions. You will be corrected every time you need to be. Also, if you have any doubt or confusion regarding the classes, feel free to ask the instructor.
❖ One to one live yoga classes is excellent for beginners where you can learn at your own pace. Since beginners need to get more attention than intermediate and advanced ones, it will be much easier for them to learn basics through One-to-One live classes and to reach up to the level of advanced ones.
❖ Schedule a yoga class whenever you want with no time constraints. If ever you won’t be able to attend a live class, you will be free to ask the instructor to schedule an alternate class in place of that one.
❖ Tailor the class to your limitation, goals, and health concerns. Since it will be your oneto-one class, you will have the access to alter the classes and lessons according to your fitness levels and targets.
❖ The instructor will focus on only you, carefully and skillfully guide you from the start until the end of the yoga class. He will help you in improving your postures and forms and will make sure you have the best yoga experience.
Online Group Yoga Classes
As we know, a group yoga class can help us learn and grow while enjoying and building on the group’s energy, our group live stream yoga classes are perfect for you if you enjoy practicing with fellow yogis and delving deep into yoga with a beautiful yoga community. As the beautiful Buddhist chant goes:
BUDDHAM SARANAM GACCHÃMI
DHAMMAM SARANAM GACCHÃMI
SANGG̣HAM SARANAM GACCHÃMI
This means “I take refuge in the Buddha, I take refuge in the Dharma, and I take refuge in the Community (Sangham).”
The benefits of practicing group live yoga classes online are:
❖ Practicing yoga in a group helps in building synergy. You experience the power of group energy. The energy shared between all in group yoga classes is powerful, motivating, and can push us further because the energy that you will build by performing yoga poses, meditation, and chanting as a group will not be limited to the class only but will stay with you throughout your days and lives.
❖ When it comes to motivation, Group practice will motivate you to be more consistent and show up in class to practice with fellow yogis as it will foster a sense of friendly competition. But that doesn’t mean you have to defeat them. Instead, when you will see other members of the group yoga class are giving their best and improving day by day, it will instigate you to come outside your comfort zone and push your limits to achieve your desired goal.
❖ The rate of achieving any desired goal in your life, depends highly on the factor ‘How consistent you are?’ Including yoga practice in your daily life schedule can also be hard. And it becomes harder when you don’t have the support of a live yoga instructor or live group yoga class. It works as a motive every day to join the class and move one step further to achieve your goal. Therefore, a live group yoga class helps to overcome one of the hardest things about yoga, i.e. Consistency.
❖ As Charles Einstein said, “Enlightenment is a group activity.” Since you get to meet with like-minded people, practicing with a group helps build and foster a sense of friendship, community, and belonging by sharing their values. It will present you with a wonderful platform to share experiences and knowledge live with an instructor as well as with your classmates and hence it will help you to know what you have in common with others and what makes you unique. Through this way, you will move towards your self-inspection or enlightenment.
❖ When you practice yoga in a group, it gets very easy to improve your skills at a faster rate, which includes increasing your confidence, which in turn helps you to stay more focused and indulged in your yoga practice. In a group yoga class, you will meet yogis of every level, i.e, Beginner, Intermediate and Advanced. Therefore, you will always have someone to help and someone to look up to including the instructor.
❖ Practicing yoga in a group helps you to communicate with each other to the level that you feel so confident in talking about a healthy lifestyle with other people too. You will get confidence inside you to lure anybody because you would be able to find the best version of yourself through constant efforts.
❖ Support and connection with fellow yogis from all around the world make yoga practice more worthwhile and valuable.
FEATURES OF LIVE ONLINE YOGA CLASSES BY AROGYA YOGSHALA
Some of the features that make Arogya Yogshala unique in terms of providing online yoga classes are:
❖ Instructors at Arogya Yogshala have enough experience in handling live online classes and providing plenty of support, encouragement, and motivation to our students.
❖ Live online yoga classes offered by Arogya Yogshala allow you to join class anytime and anywhere. You just need to have good internet connectivity in your mobile phone or laptop and some space.
❖ If ever you won’t be able to join live class, then also you don’t need to get panic. Because your live class will be recorded every day so that you will be able to play that video and learn from it anytime and anywhere you wish.
❖ Correct techniques, forms, and postures along with and chants will be taught to you by our well-trained and experienced instructors.
❖ One of the unique features of Arogya Yogshala is that along with yoga classes we also deal with teaching meditation to our students. Meditating regularly helps in various ways such as it controls anxiety and promotes emotional well-being, enhances self awareness, and increases concentration, a drastic reduction in stress level can be seen and it promotes the mental, physical, and spiritual growth of a person. To attain all the benefits through meditation, a correct technique must be known to a person. For that, our instructors are experts in connecting with the individual and teach the techniques in the most simple ways.
❖ It is believed that Sattvic food is suitable for those who follow the yoga regime. Therefore, we also provide personalized diet chart to our students that helps in nourishing the body and maintaining a peaceful state. It can make you more conscious of how different foods affect your mind, body, and spirit.
❖ Arogya Yogshala intends to provide you the best yoga classes at the cheapest rate possible. Anybody who desires to learn yoga whether for a better lifestyle or to pursue a career in it can join at a very affordable price.
❖ Since we believe more in the quality and satisfaction of our students, we are not limited only till the completion of the course. But, we will always be in touch with our students even after the course has been completed. Also, if the student has completed the course in Online Teacher Training, we intend to hire them as our instructors.
❖ Our online live yoga classes also focus on helping you lose weight or maintain your weight with the help of yoga asanas and breathwork. Our instructors are determined to help you achieve your weight loss goals with the help of yoga which will be personalized in developing your muscle tone and improving metabolism.
❖ As a part of the online yoga program, we will provide you with PDFs and E-Books as training materials for your self-study and practice. The training material will be provided to you to read at home and refer to during your self-study time
TYPES OF YOGA AT AROGYA YOGSHALA
Arogya Yogshala provides a variety of subjects to keep you inspired through live yoga classes, which can be majorly divided between Hatha Yoga and Ashtanga Yoga.
✓ Hatha yoga involves holding static poses for several counts and is slow and steady in its progression.
✓ Ashtanga yoga involves moving in a particular set of asanas in a dynamic flow. We will cover the eight limbs of Ashtanga yoga, which are the foundation and essential building blocks of yoga. The eight limbs of Ashtanga yoga are:
❖ Yama (Abstinence) – Moral imperatives that suggest what not to do – the “don’ts”.
❖ Niyama (Observances) – Virtuous habits and observances – the “dos”.
❖ Asana (Postures) – Yogi’s body movements and postures
❖ Pranayama (Breathing) – Yogic breathwork
❖ Pratyahara (Withdrawal) – Withdrawal of one’s sense within
❖ Dharana (Concentration) – One-pointed concentration
❖ Dhyana (Meditation) – Contemplation and reflection
❖ Samadhi (Absorption) – Coming into union within
Both these yoga styles, Hatha and Ashtanga yoga, help develop stability, dynamism, strength, and flexibility, amongst other benefits
Pranayama is made up of two words, Life and Dimension. Prana is broadly taken to mean life or age, and the length of the dimension. Therefore, the action by which the length of life can be increased, the life span can be increased, it is called Pranayama. The yogic
definition or meaning of pranayama is to control the life. Therefore, before knowing about Pranayama, it is very important to know what is Prana in the body.
What is Life?
The light or conscious power which is present everywhere, not only in this vast universe, but also present in this small body, is called Life or Prana. It is through this Prana only that the mind and the senses continue to do their work. It is the subtle form of Prana. The wind continues to enter the body through the nostrils of the nose. It continues to work in the main organs of the body in the form
of five Prana Vayus (Vyana, Samana, Apana, Udana and Prana) and five Upa Prana Vayus (Naga, Kurma, Krikal, Devadatta and Dhananjaya), whose collective form is called Sthool Prana. This Sthool Prana is confirmed by the pure air. If Prana continues to receive pure air in proper form, it is capable of keeping the body healthy otherwise it is not.
Soul is different from Prana, whose abode is primarily in Prana. It is from Prana that heat, vibration, energy and consciousness are
manifested in the body, not from the soul. In general, it is also wrong to think of air as life. Because if so, why is one called lifeless even if air is present inside and outside the body?
Three sequences of each pranayama
Kumbhaka is also divided into three categories
The ratio of Puraka, Kumbhaka laxative is 1: 4: 2 but for new practitioners it is good to keep the ratio of 1: 2 : 2.
Special: It is necessary to know Nadi and Bandha before Pranayama.
There are seventy two thousand eight hundred and sixty four pulses in the body, of which three are very important:
Ida Nadi (Chandra Nadi): The pulse starting from the left nostril and going to the base of the spine is called Ida Nadi. The breath going through the left nostril is called Chandra Swar. It provides coolness to the body.
Pingala Nadi (Surya Nadi): The pulse starting from the right nostril and going to the base of the spine is called Pingala Nadi. The breath running through the right nostril is called Surya Swar. It provides heat to the body.
Sushumna Nadi: The pulse situated between Ida and Pingala is called Sushumna Nadi. It also goes to the end of the spine.
Panch Prana: Although Prana is one, it is divided into five sub-sections on the basis of different location and function in the human body. Their collective form is called ‘Pancha Prana’.
1. Prana: The action of the conscience that lasts from the mouth, nostrils to the heart, is called Prana.
2. Apana: It lasts from the navel to the feet. The conscience tendency, which performs the discharge action of excreta, womb, etc. is
3. Vyana: It is pervaded all over the body. The subtle action of the inner mind for life-style is called Vyana.
4. Samaan: The name of the subtle action of the inner conscience, which is from the heart to the navel is called Samaan.
5. Udana: It lasts from the throat to the head. The basis of the conscience which keeps the body and the head erect is called Udana.
- Do not do Pranayama in dirty or contaminated environment.
- Do not do pranayama with your face covered in bed.
- Do not do pranayama for two hours after a meal.
- Sahaj Pranayama can be done at any time. But the time of Pranayama is before sunrise only.
- Very weak patients, pregnant women, hungry and thirsty people should not do Pranayama. After finishing Pranayama, one should not even walk immediately.
- The stomach should swell when supplementing. While doing exhalation, the stomach should be pulled inwards. Perform complementary and laxative actions properly in your knowledge.
Nadi- Shodhana or Anulom-Vilom Pranayama
Name: Pulses are purified by this pranayama. That is why this pranayama is called Nadi Shodhana Pranayama.
Method: Sitting in Padmasana, keep your neck straight, close your eyes and keep your eyes straight.
Join the index and middle finger of the right hand together, and then join the ring finger and the little finger together. Keep the thumb apart. Joining the index finger and middle finger, keep the thumb on the right nostril on the last part of the nostril and
exhale through the left nostril.
Now fill the breath from the left nostril, close the left nostril with the ring finger and little finger, do internal kumbhaka and exhale slowly by removing the right thumb. Do external kumbhaka for a few moments. Then inhale (pure) through the right nostril. Close the nostrils and hold the breath by doing internal kumbhaka, then exhale slowly through the left nostril.
In the beginning, do only five cycles of this pranayama and gradually increase this practice to twenty cycles. In this, the ratio of 1:4:2 is taken care of in the time of puraka, kumbhaka and laxative. If it takes 5 seconds to inhale, hold for 20 seconds and exhale for 10 seconds.
As we know, Nadi Shodhana or Anulom Vilom Pranayama is a pre-meditative practice. It requires a lot of practice to concentrate on
your breath and to indulge into the cosmic consciousness at the same time. At Arogya Yogshala, our instructors will teach you the
technique to perform Anulom Vilom Pranayama with mantra recitation which makes it easier to concentrate on yourself and in the present moment.
Name: Bhastrika means bellows. In this pranayama, like a blacksmith’s bellows, the laxative supplementary action of the breath is called Bhastrika. That is why it is called Bhastrika Pranayama.
Method: Sit in Padmasana or Sukhasana and keep the chest, neck and head straight. Close the mouth tightly, close the right nostril,
with ten times the velocity of the left nostril, as loud as a blacksmith’s bellows. While making a sound, draw the breath in and out. While exhaling take the stomach in and while inhaling take the stomach out. Then do the same thing ten times with the left nostril. In the end, do Bhastrika from both the nostrils simultaneously. Four such Bhastrika Pranayama can be done at a
time. After doing such continuous practice for a few days, the number of fast short breaths can be increased from 10 to 20 respectively and the whole action of Bhastrika Pranayama from 4 to 10 at a time. After one pranayama, there will be convenience in doing the next pranayama with a rest of one or two seconds.
Another method of doing Bhastrika Pranayama
Another method is to inhale and exhale in Bhastrika Pranayama.
Whereas in ‘Kapal bhatti bhastrika pranayama’ only the breath has to be exhaled with full force.Standing straight, join the heels together, clasping a fist, hold the wrist of the left hand tightly with the right hand. Then exhale while rotating the neck left, right, up and down making an angle of 90°. Start with five and go up to ten. It is very important to do this action after ‘Jal Neti’. All the water and faeces come out from the nostrils. This action can also be done sitting down.
- Do not do in heart disease, dizziness or high blood pressure.
The practice of Bhastrika Pranayama is not easy for beginners. Therefore, at Arogya Yogshala students will be guided by our
experienced instructors for the correct practice of this pranayama followed by a specific sequence of daily steps designed to guide
Name: In this pranayama, when the supplementation is done repeatedly from the right nostril i.e. with Surya voice, then the Surya nadi gets awakened. That is why it is called Surya-Bhedi Pranayama.
Method: Sitting in Padmasana or Sukhasana, joining the ring finger and little finger of the right hand, close the left nostril and do
kumbhaka through the Surya Nadi (right nostril) for a short time.
Then exhale forcefully through the right nostril. Do it starting from five to twenty. After the practice, Mool Bandha and Jalandhara Bandha should also be applied in the inner and outer Kumbhaka. Chakras are also affected by this pranayama.
- Heart patients should not do it
- Those with asthma should not do Kumbhaka in it.
Surya Bhedi Pranayama clears out any blocks and enhances the functioning of the practitioner at all levels. For this, develop a relaxed state of mind. Practice rising early in the morning and spend time with the sun and allow its rays to fall on your back. At Arogya Yogshala, all these techniques are taught in detail to our students.
Chandra Bhedi Pranayama
Name: In this pranayama, if the supplement is done repeatedly from the left nostril i.e. with the moon voice, then the Chandra Nadi gets awakened. That is why it is called Chandra Bhedi Pranayama.
Method: Sitting in Padmasana Sukhasan, close the right nostril with the thumb of the right hand and do the same action with the left nostril.
Chandra Bhedi Pranayama is effective yogic breathing, which tranquilizes the mind and body by its cooling effect through Ida Nadi. At Arogya Yogshala, the students will get regular practice of this pranayama as it improves and controls the synchronization effect of the brain’s hemisphere, which heightens the awareness of the students, which further leads them on to a spiritual path.
Name: This pranayama is made up of two words, Uch + Jayi. It means to control the life itself and hence is called Ujjayi Pranayama.
Method: Sit in Padmasana or Sukhasana and close the eyes.
Attach the root of the tongue to the palate. Similarly, the sound should be clear even while inducing the breath. Inhale the breath from the larynx in such a way that the sweet sound in the throat is clearly heard by the ears. It also has vibration. This pranayama can be
started from ten to twenty per day.
It is believed that by consciously practicing breath control exercises, you can bring positive changes to your physical, mental,
emotional, and spiritual well-being. Here, at Arogya Yogshala, our mentors help you to maintain a steady and rhythmic breath, which
in turns, helps to calm your mind and bring awareness to the present moment.
Name: The practice of this pranayama brings coolness in the body. That’s why this pranayama is called Sheetali Pranayama.
Method: Sitting in Padmasana or Sukhasana, keep the chin up with four fingers. While doing this the cervical spine should be straight. Make the tongue like a flute tube and take it out. Inhale through the canal of the tongue, slowly filling the lungs completely with the breath. Then close the mouth and hold the breath for a few moments and let it out through the nose. Similarly, starting from five, do
it daily like this.
- Sheetali Pranayama is not favorable in winter season.
- Patients with cold, cold, asthma should not do it.
Sheetali, the cooling breath, is excellent for releasing excess heat during summer season particularly useful during the pitta time of the day, between 10:00 am and 02:00 pm, when the sun is highest in the sky and the heat is usually at its maximum. Therefore, with
minimal adjustments to your yoga practice at Arogya Yogshala, you can harmonize the qualities of pitta and leave bodymind feeling
spacious, calm, cool and relaxed.
Name: This pranayama gives voice of Shi-Shi. By doing this, coolness comes in the body. That is why this pranayama is called Sitkari Pranayama.
Method: Sitting in Padmasana or Sukhasana, while raising the tongue inside the mouth, turning its front part towards the throat, apply the middle part to the palate. Putting both the rows of teeth on each other, make a cooling sound with the lips and supplement them with the teeth. By doing internal Kumbhaka, exhale slowly through both the nostrils. In this way, starting from 10, you can do it till fifty per day. It can be done while standing or walking. This action can also be done by keeping the tongue between the teeth.
- Patients suffering from cold should not do Sitkari Pranayama.
- Do not do it in winter season.
At Arogya Yogshala, instructors have added multiple ways to do Sitkari Pranayama depending on the focus of your yoga sequence
and the ability of the students.
Name: Bhramari means voice of confusion. Bhanwar (Bumble-Bee) is known as Bhramar. While doing exhalation in this pranayama, the sound of hum like that of bumble-bee comes out. That is why this pranayama is called Bhramari Pranayama.
Method: Sitting in Padmasana or Sukhasana, place the top two fingers of both hands on the forehead. From the third finger, lightly press the middle part of the nose. Keep the rest on both the lips. Keep the elbow raised. Now fill the breath completely through the nostrils, do internal kumbhaka for a few moments and exhale slowly while humping like a bumble-bee from the nostrils itself. Do this
4-5 times. This hum creates vibrations, which pacifies the brain and nervous system, it is best to do this pranayama at a silent place at night.
At Arogya Yogshala, you will get to practice Bhramari Pranayama in four different variations i.e. Sitting position, Hand position,
Pitch of buzzing, and Breathing. Once this pranayama is learnt correctly from our mentors, anyone can develop a lot of health benefits.
Name: By doing the practice of this pranayama, the body becomes light, and can float on water like a lotus leaf, hence this pranayama is called Plavini Pranayama. Normally we enter air into the lungs through the nostrils. But through this pranayama, air is delivered to the stomach.
Method: Sitting in Padmasana or Sukhasana, one should take a deep breath and transfer it to the mouth and swallow it through the throat as if swallowing food while eating. When one does this, it will be possible to introduce some saliva mixed air into the abdomen. This will make the stomach bloated.Then if the belly is thumped, a sound like beating of the drum will be made. Air in the stomach can
be held for any length of time. The air in the stomach can be expelled by the method of belching. All the air that is swallowed can be sent out by the process of belching two or three times. Because those who practice this pranayama, their body becomes lighter, so they can float on water like a lotus leaf. It is possible for the human body to swim on water which has become solid by mixing salt in it, only to some extent.
Generally, if a person lies on the water on his back with his neck and waist bent, he can still float on water for a long time. But those who have filled their abdomen with air through Plavini Pranayama, their body can be seen floating evidently above the surface of the water. The air trapped in the stomach can be expelled from the anus through Pawan Muktasana, and through this action the intestines become clean.
‘The best way to show affection to your body is to give it the privilege of being free, the way it wants to be and experience the things that are not bound by our limited vision or understanding.’ This privilege can be rightfully given by practicing ‘Plavini Pranayama’. As it
is a practice which needs good control on your breath, it is very important to be practiced under professional guidance, which you will
experience through the mentors at Arogya Yogshala who are expert in training of breathwork.
Name: By doing this action the gastric fire becomes intense. That is why this action is called Agnisara Kriya.
Method: Padmasana or Sukhasana can be done while sitting or lying down. This is the process of keeping digestion right. Just behind the navel are our gastric and Manipura chakra. By exhaling the breath completely, apply Uddiyana Bandha. Then while keeping the breath out, move the stomach in and out several times. Do this for two or three times.
Note: Pranayama should be done with a bandha when practiced.
Agnisara Kriya is not only strictly one of the 6 main Hatha Yoga, but also the preliminary practice for Nauli – churning of the stomach
muscles. We, at Arogya Yogshala tend to provide you a good practice of Agnisara Kriya for a few weeks, under proper guidance, to
strengthen the abdominal muscles for the practice of Nauli.
Benefits of Pranayama
Almost all physical and mental sufferings of a person are destroyed by Pranayama and the seeker gets true happiness. If you want to say then you can say that all diseases are stopped by Pranayama. The blood becomes pure with Pranayama. As a result, the body of the seeker becomes radiant like burnt gold. His body becomes light, shapely, stool free, beautiful, disease free, and full of energy and lustre. Old age and death do not persecute him, but he attains death by staying calm and happy body for life, patients can always be benefited by Pranayama. It is definitely beneficial in asthma and tuberculosis.
Join Us Online on a Journey to Find Your Zen
In these fantastic live yoga classes, the instructors can guide you and see you. They can see where you can improve and guide you accordingly. With live classes, you are not missing out on anything, no matter where you are in the world. Whether you are a beginner, intermediate or advanced level practitioner, we offer the best online yoga training that can benefit you at all levels – physical, mental and spiritual. So, what are you waiting for? Come join us and experience the beauty and transformational power of yoga! Online Yoga Teacher Training Batch Time : 5-8am, 8-11am, 2-5pm, 5-8pm, 8-11pm Fee : Rs. 20,000/- USD $400