Monthly Archives: December 2014

Vinyasa – Yoga That Helps You Face Life

Vinyasa – Yoga That Helps You Face Life

vinyasa 1

Dear all

It’s been two months since we started practicing Vinyasa in the class along with “Hatha” sessions. I know, for some of you these sessions have been exhausting, challenging and even painful. I congratulate you for sticking with the practice during this new regime. There are some strong reasons that made me introduce Vinyasa in the class.

Vinyasa means flow. It is linking of different movements together with synchronized breath. In this practice “speed” is the factor that differentiates itself from the conventional “Hatha” practice which is not very fast paced. Even I resisted any kind of speed during yoga sessions till a few months back. But as my teacher says, “Speed is life, it keeps you young. Slowing down is the sign of ageing!”

Surprised? As we all know that yoga is slowing down at all levels of existence. But then yoga is also to be able to maintain calmness, being non-responsive, non-reactive under extremely difficult and challenging situations, and not running away from them.

So it makes perfect sense to expose our body to mental and physical challenges once in a while in terms of speed, advance postures and preparing ourselves to face them with calm, non-reactive response.

So we are practicing “Hatha” as well as “Vinyasa” in our class. Both work towards achieving the same goal of strengthening the body, quieting the mind and preparing it for meditation. Only the way is different.

Of course, “Hatha” practices are equally challenging as you start going deep into the practice.  In “Hatha” you are expected to hold every posture long enough so as to align your body, breath and mind with that state of consciousness. It focuses on individual postures rather than the flow between the movements as done in Vinyasa. There is no second thought that finally “Hatha”, balancing sun and moon, inertia and activity is the ultimate aim of yoga. But Vinyasa can make this journey more exciting and challenging, even for beginners!

Any journey is not without obstacles. And as Patanjali says there are 13 obstacles a yoga student has to face as he begins this journey. The body may react to Vinyasa practice with knee, back, shoulder or wrist pain in the initial days. It’s important not to get bogged down.

Taking precautions reduces the chances of injuries.

Taking care of weight-bearing joints like lower back and knees e.g., softly bending the knees while bending forward is recommended till we develop enough flexibility of hip joints or hamstrings, etc.

Acknowledging limits of your body is equally important. In the first few sessions it’s alright to relax a bit in between two Vinyasa sequences but be careful not to make it a habit!

Remember, once you enter the yoga hall, it’s a competition free zone. Don’t look around and compare with others, not even with yourself. The way you face challenges on the yoga mat is probably the way you will face challenges in real life!

Relaxation at the end of the practice is where the essence lies. If you are short of time and plan to skip this last part, I would recommend you skip the complete session. Leaving the class without undergoing proper guided relaxation can have serious effects on your body.

You will be surprised to see how your fitness level goes up with every session. You will feel energetic till the end of the day.

Let’s continue exploring this journey together!




Diabetes Day : Winner Recipes

Happy to share with you all the winner recipes of the diabetes day cooking competition held @Yogasakhi.

Winner recipes:

  1.  Instant Karela aachar – By Taiseen 20141113_111929


  • Karela(Bitterguard) – 250 gm
  • Lemon Juice – 2
  • Fenugreek seed powder – 1 tablespoon,
  • Turmeric powder,
  • Mustard seed powder – 1 tablespoon,
  • Garlic pest – 1 clove,
  • Asafoetida – 1 pinch,
  • Olive oil – 1 tablespoon,
  • Salt – as per test.

Wash and cut the karela in to small bite size pieces.
Add all the remaining ingredients in it and mix it well.
Now Aachar is ready to it.
It is very good for Diabetic Petients.

2.   Rajama soya kebab – By Nivedita master 20141113_112227

 Rajma is known to have blood glucose lowering properties and is high in fibre and protein. Soya is a powerhouse of nutrition. Daliya, known for it’s low glycemic index adds the third nutritious element to these wholesome kebabs. The sweetness of the chutney comes from dates, a healthy alternative to sugar or an artificial sweetener.

Ingredients: (For 15 kebabs)

Main ingredients:

  • Large cup of rajma (which will be soaked overnight and boiled and therefore will increase in volume)
  • Half a large cup of soya granules(which has to be made into powder in a mixer)
  • 1/4 of the same cup daliya(lightly roasted and soaked in hot water for 10 min)
  • Oil for shallow frying

For flavor:

  • Half a cup of finely chopped coriander
  • 6 pods of garlic finely chopped
  • 4 cloves
  • A small stick of cinnamon
  • 2 pods of elaichi
  • 3 to 4 peppercorns
  • I tsp jeera
  • I green chilli
  • I tsp Haldi
  • Juice of one lime
  • Salt according to your taste

For Date chutney:

  • Ten dates
  • I  tsp of organic jaggery ( or more, according to your taste)
  • 2 tsp of tamarind paste
  • Water to blend into chutney (approximately half a cup)


Pressure cook the rajma till very tender. Mash well and keep kneading in the soya granule powder and soaked daliya till its smooth enough to form kebabs. Grind the garlic, cloves, cinnamon, jeera, elaichi, chilli till very smooth. Add this spice paste to the prepared mixture along with the lime juice, coriander, haldi and salt and mix well. Pat into small kebabs and roll the sides lightly on a plate to create a round shape. Shallow fry on a tava with minimum oil on both sides till golden brown.

For the chutney, soak the dates in warm water for 5 mins. Remove the seeds and place them in a small mixer with the organic jaggery and tamarind paste and grind till fine. Add some water to blend it into the required consistency.

Serve the kebabs piping hot with the chutney or enjoy them yourself guilt-free!


One can substitute rajma with any other bean, substitute soya with homemade low fat paneer and add in oats instead of daliya. The spices can be adjusted to each palate.

3.     Healthy raita – By Yogita Aajgaonkar 20141113_111829

  • Ingredients :

    1 cup low fat curd
  • 1/4 cup grated carrot
  • 1/4 cup grated cucumber
  • 2 tbsp roasted and ground oats
  • 2 tbsp flaxseed chutney( roast flaxseed and then grind with garlic,salt,red chilly pwdr)
  • 1 green chilly cut  into half
  • 1 tsp of salt                                                     For seasoning:
  • 1 tbsp ghee
  • 1/2 tsp mustard seed
  • 10 curry leaves
  • pinch of hing( asafetida)
  • Handful of pomegranate for garnishingMethod:Mix all ingredients together and then do theseasoning and garnish with pomegranate :) ur yummy healthy raita is ready to eat :)


Consolation recipes:

4.     Steamed dumpling – By Meetu Srivastava20141113_112120


  • Chana Dal – 2 cups
  • Fenugreek Leafs – 1 bunch
  • Green Chili – 2
  • Ginger Garlic Paste
  • urmeric – ½ tsp
  • Red chili – ½ tsp or as per taste
  • Salt – 1 tsp or as per taste
  • Chutney: Amla -2 Coriander leaved – ½ bunch Garlic – 4 cloves Lemon -1 Salt – as per taste Green Chilies -2


  • Soak chana dal overnight. Grind it into a smooth paste.
  • Add ginger garlic paste, finely chopped green chilies, salt, turmeric, red chillie powder, and finely chopped fenugreek leafs.
  • Grease idli stand n make small ball of the batter and place it in cooker and steam it on high flame for at least 3 to 4 min.  on low flame for 2 min.
  • Let it cool down and take it out cut it in two pieces.
  • Put one teaspoon of oil and add curry leaf and black mustard seed. Once it start crackling add steamed dumpling n fry it garnish with green chili n serve it hot with amla chutney.
  • It can be served without frying also with chutney or ketchup.

5.     Bean quesadilla – By Yogita Kapoor 20141113_112103

Ingredients :

  • Rajma -1cup(smoked over night)
  • ginger-1small piece,
  • garlic -5 cloves,
  • salt to taste,
  • low fat cheese slice -2,
  • Readymade salsa -1cup,
  • one onion finally chopped,
  • 1-capsicum finally chopped.


  • Make 5 chapatti from the dough and keep aside.
  • Boil Rajma with little water adding salt, ginger, garlic.
  • When Rajma is boiled open the pressure cooker and on high flame let the remaining water dry.
  • When all the water dry mash the Rajma and keep aside for cooling.
  • Now heat a tawa place chapatti on it spread Rajma on half part of the chapatti add onion, capsicum 1spoon salsa, and cheese fold the chapatti and make it crisp from both side.
  • Serve hot with salsa.