May carries this feeling quietly. May shows us that something is ending and something is beginning. The bags are heavier, the minds are tired, routines begin loosening at the edges. And yet, somewhere in all this unravelling, something softer appears; Perspective.

The tail end of difficult seasons teaches us something important:

Not that we must become harder, but that we become more present.

We learn where our energy travels.

We learn what care actually means.

We learn that change asks for participation, for accountability, rest, honesty and nourishment.

With this knowing, our teachers here at the shaala were given the opportunity to return to practice —not as guides, but as students once again. For two and a half hours straight everyday!

We watched the teachers show up for themselves, for the path they have chosen, and the practice they remain devoted to.

It became a reminder that yoga is never an isolated experience. It is deeply shared. What is learned on mat inevitably travels to another. As the teachers refined their own practises and worked through their own limitations, those learnings naturally found their way into their teaching and classrooms and to their students. The wisdom and learnings of the room did not belong to one person alone. It moved collectively—from teacher to teacher. From mat to mat, from practise to practise. One person’s stumble became another’s insight, carried forward into both practice and teaching.

This brings us to an important question:

Why does a yoga teacher need a practise of their own?

What does it mean for a teacher to return to their mat regularly?

It is through daily practise— through breath, resistance, distractions and return— that a teacher develops the capacity to meet others with presence and understanding.

A personal practise is not separate from teaching. It is the foundation of teaching.

The mat humbles us before it strengthens us.

INSPIRATIONAL TEACHERS IN THE PAST.

Teachers have existed since the very beginning of time. The existence of time itself implies the existence of guidance—of someone who helps another move through uncertainty, discipline, transformation and becoming.

In the Indian epics, we find many such teachers, but perhaps two most enduring are Dronacharya and Krishna. Both represent distinct archetypes of teaching within indian philosophy and storytelling.

Dronacharya is the archetype of the disciplinarian teacher.

He taught warfare, precision, focus, loyalty and mastery. In the Mahabharata, he trains Pandavas and the Kauravas in archery and combat. He is often associated with rigour and structure.

Krishna, however, had his own distinct style.

In the Bhagavad Gita, Krishna does not teach Arjuna how to fight physically— Arjuna already knows that. Krishna teaches him how to see. How to remain anchored amidst confusion, grief, fear and moral conflict.

Krishna’s teaching is less about interactions and more about awakening.

He reminds Arjuna:

To act without attachment

To understand dharma

To witness the self (the real you) beyond the restless mind,

And to meet life with awareness rather than paralysis.

Where Dronacharya sharpens the student’s skills, Krishna transforms the student’s relationship with the self.

Practise builds the foundation while meaning gives it purpose. Together they create grace on the battlefield. Yoga embodies the qualities of both Dronacharya and Krishna, helping us hone our skills and transform ourselves.

AASANA LAB: Utthittha kurmasana

This month, our Āsana Lab explores Utthittha kurmasana — a posture that reminds us that depth is never forced, only entered with patience and breath.

Let’s break it down:
Utthittha = extended, upward, stretched out
Kurma = tortoise
Asana = posture

The pose emerges from Kurmasana, where the body folds inward like a tortoise retreating into its shell. Utthittha kurmasana becomes the deeper, more expanded expression — the body opens, yet carries that same inward, introspective quality.

In Indian mythology, the tortoise appears as Kurma, an incarnation of Vishnu, who supports a mountain on his back during the churning of the ocean. Even amidst immense movement and chaos, there is steadiness. There is support.

Perhaps this is why this asana feels so relevant in seasons of change. It does not ask us to resist or harden, but to remain steady and turn inward.

With this same intention of turning inward, we experienced the Shala through sound.

The sound baths offered a different kind of practice — one where there was nothing to perform, nothing to perfect. Only to receive. Through the soothing frequencies of singing bowls, crystals, and meditative sound, the space softened. The mind quietened, the body settled, and something within began to restore itself — gently, without force.

Facilitated by Jigisha Parek, the session held just the right atmosphere for this inward movement — where sound became a guide.

Perhaps tail ends are not all that bad after all. Especially here at Amrutha Bindu, where everything is designed to meet us exactly where we are — even as we change, even at the edge of endings.

Join us and be part of the transformation!

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Credits: Photography & Curation by Gautami Jeji, conceptualised and edited by Sandeep Manur

At Amrutha Bindu Yoga, our practice during this phase turns toward cooling, pacing, and conservation. Rather than building heat, we work to regulate it—through slower, steady asana, and mindful transitions. Forward bends, gentle twists, and longer exhalations help settle the system. And the practice is best placed in the cooler hours of early morning or evening.

In this period, attention also turns to how we recover and replenish. Simple adjustments—lighter sequences and sensitivity to signs of fatigue—become as important as the practice itself. Hydration, grounding foods, and a quieter rhythm off the mat help hold the practice together.

Summer is not a time to push, but to refine awareness—to recognise when to act and when to step back. In doing so, practice becomes less about intensity and more about steadiness, allowing the body and mind to remain composed as the sun gathers strength.

We explore ways to work with seasonal heat—through yogic perspectives, gentle adaptations to practice, and reflections from within the shala.

Read along and share what this season is teaching you.

Finding Your Focus with Surya Yantrasana.

If you’ve ever seen a yogi tucked into a shape that looks like a human bow and arrow—one leg pointed toward the sky, the torso spiraling open—you’ve witnessed Surya Yantrasana. Often called Compass Pose or Sundial Pose, this advanced seated posture is more than just a feat of flexibility; it is a physical manifestation of ancient solar geometry.

The Mythology of the Yantra

To understand Surya Yantrasana, we have to look at the word Yantra. In Sanskrit, a Yantra is a diagram used as an instrument for meditation. These geometric patterns are considered the visual form of a mantra, representing the energy of a specific deity.

Surya is the Hindu Sun God, the “eye of the universe” who rides across the sky in a chariot pulled by seven horses. He is the source of all life and the dispeller of darkness (ignorance).

As you extend your leg upward in this posture, you are mimicking a ray of sunlight or the needle of a sundial. You are literally “mapping” your own energy in space, aligning your physical body with the cosmic rhythm of the sun.

Practicing this pose is an act of solar worship. It’s about expanding your reach, clearing the clouds of stagnation, and pointing your “arrow” toward your highest intentions.

Benefits of the Pose

Surya Yantrasana opens the hip and stretches the hamstring, the actual effects of the posture go much deeper:

• Thoracic Mobility: The twist required to peek under your arm opens the side body and ribs.

• Digestion: The compression and twist massage the internal organs.

• Mental Focus: You cannot “zone out” in this Posture. It requires a singular, sharp focus (Dharana) to maintain balance and breath.

Upcoming Course: Foundational Yoga Teachers Training: Level 1

June 15 - August 8, 2026 | Monday - Friday, 9 am – 1 pm | Saturday 7 am - 1 pm

Amrutha Bindu Yoga’s YTT -200 is a 360 degree foundation on yoga practice and philosophy. If you are looking to enhance your yoga experience or teach yoga professionally, #ytt200 is the perfect first step to learn from experienced teachers in the traditional context. Here are the components of the course:

🧘‍♀️Practice (& philosophy )makes perfect!

🤸‍♂️A stellar like minded community
🙋🏻‍♀️Experienced Teachers

🎗️Lifelong mentorship and support

🧠Proficiency in designing intelligent and effective practice sequences

❣️A full heart!

*available online and offline

Know more!

Student showcase : Dhruv Pandya

200 Hours of Becoming

At the beginning of the course, we were asked to think about our Sankalpa — not to be confused with an end goal. Mine was simple: to get physically, emotionally, and mentally stronger by understanding myself better.

I came in assuming the 200-hour course would be a gateway to yoga — that it would make me stronger, more flexible, and set me up to build a practice. What I didn’t expect was to be fundamentally unsettled.

I had practiced yoga for almost five years before entering this course. But five years of practice didn’t prepare me for what the training actually

asked of me — it took me from being a student of yoga to being a student of myself. This isn’t something you move through and leave behind. It rewires how you perceive yourself and what role we have to play in the grand scheme of life.

At every step, I was challenged: fear, embarrassment, limitation, anxiety — nothing was off the table. The training reminded me that the yogic path isn’t found in the quicksand of comfort and complacency, but in meeting life head-on, with awareness. That shift — subtle but real — changed how I approach my practice, my thoughts, and my days.

I’m truly grateful to Medha, Sandeep, and the teachers and fellow students at Amrutha Bindu for holding this space and making it such a meaningful experience.

- Dhruv Pandya

The body responded to this shift too. This spring window, just before the intense months of summer, is a fantastic time to return to practice. Transitions bring flux, and yogis believe that such flux-periods offer a fantastic opportunity to refresh practice by returning to alignment, breath, and rhythm with a little more attention. Spring is about letting practice feel new again, a coming into life!

Spring reminds us that growth doesn’t require force. It responds to the right conditions. As the season opens, this is a good time to re-establish steadiness, build consistency, and allow practice to gather momentum before the heat precipitates a different pace.

Asana Labs: Akarana Dhanurasana

(how to pronounce it: Aa-ka-ra-Na Dha-nu-raa-sa-na)

Akarna Dhanurasana, often called the Archer Pose, is a posture meant for warriors in training. From a seated position, one foot is drawn toward the ear while the other leg stays extended: like an archer pulling a bowstring. The posture definitely demands (and of course, builds) flexibility, but along with it coordination, strength, and above all, focus. The body arranges itself around the spine, creating a point of concentrated energy held in the quiet, charged pause before directed effort.

In many ways, this reflects the idea of the practitioner as a warrior in training. Historically, yogis were not removed from the world; many traditions speak of warrior yogis who cultivated physical and mental discipline as a unified path. Yogis and ascetics used to wander freely around South Asia, practicing martial arts alongside their yoga and providing armies for hire. The “war” in yoga, however, is inward. It is not against an external enemy, but against confusion, false ego, and deeply ingrained habitual patterns that cloud perception.

Akarna Dhanurasana captures this inner training. The act of drawing the foot in requires steadiness in the hips, strength in the arms, and precision in the gaze. Any distraction immediately disrupts the posture. The pose is less about form and more about intent, training the body and mind to act with clarity, purpose, and restraint.

The name also echoes a story from the Ramayana, where the young Sita effortlessly lifts Shiva’s great bow, and later, only Rama is able to wield it, earning her hand in marriage. The bow here symbolises strength aligned with worthiness and clarity.

Upcoming Course: Foundational Yoga Teachers Training: Level 1

April 20 - May 30, 2026 | Monday - Friday, 10:00 am – 4:00 pm

Amrutha Bindu Yoga’s YTT -200 is a 360 degree foundation on yoga practice and philosophy. If you are looking to enhance your yoga experience or teach yoga professionally, #ytt200 is the perfect first step to learn from experienced teachers in the traditional context. Here are the components of the course:

🧘‍♀️Practice (& philosophy )makes perfect!
🤸‍♂️A stellar like minded community
🙋🏻‍♀️Experienced Teachers
🎗️Lifelong mentorship and support
🧠Proficiency in designing intelligent and effective practice sequences
❣️A full heart!

*available online and offline

Know more!

Reflections from the Mat

From Skeptic to Student

Read Shankar Srinivasan’s reflection on how his relationship with yoga evolved to something more personal and sustaining. It’s an honest account of what it means to stay with practice long enough to begin valuing it for what it gives back.

read the blog!

Have you experienced BodyWork at Amrutha Bindu Yoga?

Led by Sandeep, every session is customised to your body’s condition and goals. He tailors the sequence based on postural assessment, existing injuries or health conditions and your specific training or lifestyle goals. It isn’t a generic relaxing massage, it an efficient intervention to induce optimal body function.

Book your slot and try it now!

Book an appointment

Our shala was built for the community!

Turned inward, love becomes the movement from image to experience of the Self. To remain aware in the midst of strong sensation, effort, or emotion is itself an act of self-love. This awareness then reveals so much about ourselves: our habitual reactions, held tensions and quiet resistances; and, beneath them, a more stable sense of self. Love shifts from emotion to practice: a patient, sustained observation of one’s own being.

This kind of sustained attention to ourselves changes our relationship with the outer world. We stand on more stable ground, less driven by performance and more rooted in a clearer sense of self. Love is no longer directed only toward preferred people or moments; it becomes something we embody through every interaction.

This month, at Amrutha Bindu, we explored this kind of love. In every class, we explored the devotion of Virabhadra. Through Vijnana Bhairava Tantra’s striking simplicity, we found love as the the space between breaths, the moment between two thoughts, the point where sound dissolves into silence. We also found love hidden in the air of Makalidurga, through shared effort and quiet companionship of a day long trek!

How did you engage with love on love-day? Perhaps the more useful question is: are you willing to practise it? Let us know what you think!

Asana Labs: Virabhadrasana

(how to pronounce it: Wee-ra-bha-drā-sa-na)

The Virabhadrasana Family (Warrior), consists of a set of asanas that students love to hate and hate to love. Though sometimes experienced as tedious, their real value lies in how they train us to organise effort throughout the body: grounding through the legs, stabilising the pelvis, lengthening the spine, and extending through the arms without hardening the breath. The coordinated action between the lower body’s endurance and the upper body’s expansion improves postural integrity and balance. The sustained gaze, the steady breath and an engaged nervous system brings intensity to this asana. Thats what a warrior needs, right? Strong legs, stable base, sharp focus and an open heart!

This asana family draws from the figure of Virabhadra, the warrior born out a lock of Shiva’s matted hair in response to Sati’s immolation following her father Daksha’s public humiliation of Shiva, her husband. Virabhadra’s force, though, is not blind aggression based on vengeance. It is an energy that cuts through mendacious consciousness, arrogance and false pride. Virabhadra is the destroyer of all internal tendencies that obstruct clarity and connection: he breaks through the illusions of self-importance. In that sense, the Virabhadrasana represents the capacity to confront what stands in the way of alignment.

The three primary forms of Virabhadrasana map this story into the body.

Virabhadrasana I represents the warrior rising from the earth with the sword in his hand. This embodies courage and rootedness - a gathering of energy.

Virabhadrasana II captures the moment where Virabhadra sets his eyes on Daksha - the gaze steady over the front hand, the body extended in opposite directions, attention unwavering.

Virabhadrasana III represents the swift, precise, and powerful action of finishing the battle: body parallel to the ground, balance refined - expressing precision, integration, and completion.

Beyond the physical work, these postures cultivate attention under stress. Fatigue, impatience, and overexertion surface quickly, offering opportunities to train ourselves to be steadfast in the face of adversity. Practised consistently, Virabhadrasana builds the capacity to cut through the noise and stay present in the real world, like a true warrior.

We’d love to see your Virabhadrasana. Head over to @amruthabinduyoga on instagram and tag us with your Virabhadrasana!

Upcoming Course: Pranayama (Level 1)

March 7 – May 23 | Saturdays, 6:00–8:00 am

If your asana practice has become steady and you’re ready to work more directly with energy, this course is the next step. We’ll move from movement to breath—learning how to sit, observe, measure, and gradually train the breath using simple, classical methods. The emphasis is on regulation without strain and building a practice you can sustain independently. YACEP-accredited and designed for consistency, this is a quiet but powerful shift from doing to sensing.

*available online and offline

Know more!

Reflections from the Mat

Your Posture is your Story

In this honest reflection, Shriya Rao traces her journey into learning how to stand, breathe, and take up space through yoga. Simple postures become turning points, shifting her from holding tension to experiencing steadiness and ease. A powerful reminder of how practice reshapes our relationship with our own body.

Read the blog!

Practitioner of the Month

Practice rarely looks the same for any two people. Here’s is a space to listen in on someone else’s journey—what’s working, what’s challenging, and what practice looks like in real life.

This month, we’re delighted to feature Ramya Vineeth. Ramya is a counsellor, teacher, guide and mentor in a school that works with inclusive education. Previously a HR consultant, Ramya is an enthusiastic student who’s been with us since before we set up our first shala. She has extensively explored yoga in group classes, personal classes, courses and workshops. Her latest love has been aerial yoga, which helps her challenge herself in ways she never expected!

Listen to the conversation between Medha and Ramya, where she talks about the most important thing she learnt in yoga: to witness herself and how that translates into everyday kindness towards herself!

Join our Listening Circles: Listen and Move.

Alexandra Mouangue (Fulbright researcher and our recent YTT graduate) is creating an 8-week workshop series on Saturdays starting March 21st. In this series, we will explore emotional topics in a supportive group setting, while being guided into mindful movement to reconnect with our emotional bodies and release pent-up feelings. Session topics will include: connecting with your inner child, cultivating joy through movement, feeling the rage, and more; offering a space for you to vent, laugh, cry, let it all out and reconnect with your internal world.

If you’re looking to make new friends, connect to your emotions, and cultivate mindful awareness, this is the series for you.

To know more, fill out this interest form or contact Alexandra Mouangue at (+ 1) 240-883-8111 (Whatsapp only) or alexandra.mouangue@fulbrightmail.org.

Sign up!

Events coming up in March ‘26

The Great Exhale: Releasing the weight of everything unsaid

Conscious Connected Breathwork with Anitha Reddy
Friday, 6 March | 7.15 - 8.30 pm | Rs. 2500 | Offline only
Sign up: https://wa.me/9741244608

Samatvam - Finding Balance in the Modern World

Satsangha: Talk + Meditation with Shobhit Raj
Saturday, 7 March | 7.15 - 8.30 pm | Rs. 2500 | Offline only
*limited slots. prebooking compulsory
Sign up: https://wa.me/9741621855

Sampoorna Ahara Plant-Based Potluck

+Talk On “10 Simple Habits to Age Backwards This Women’s Day” by Dr. Achyuthan Eswar
Saturday, 7 March | 4 - 6 pm | Free | Offline only
* limited slots. prebooking compulsory
Sign up: https://forms.gle/kmWMfxj5hQLtNv649

Somatic Dance and Embodied Flow

Dance workshop by Nikitha Sharma
Saturday, 28 March | 4 pm to 5.30 pm | Rs. 2000 | Online & offline
Sign up: https://wa.me/6366361818

Ayurvedic Consultations with Dr. Vishakha Moghe

Dr Vishakha Moghe offers one-on-one ayurvedic consultations, personalised dinacharya programs, diet and lifestyle consultations, facial marma sessions, 21 day reset programs, and more. Please book your consultation/follow up session in advance through WhatsApp.

Dates to be announced! | * By appointment only | Sign up: +91 7588459880 |Online & offline

At Amrutha Bindu Yoga, we began the year with a clear sankalpa: to practise steadily across four seasons and observe what genuinely changes over time. This intention is inspired by a verse from the Hatha Yoga Pradipika:

अशेष्ह-ताप-तप्तानां समाश्रय-मठो हठः |

अशेष्ह-योग-युक्तानामाधार-कमठो हठः || १० ||

Like a house that offers shelter from intense heat, Haṭha Yoga protects its practitioner from the burning effects of the three Tāpas (pains of life); and like a tortoise, it provides a stable base for those devoted to practice.

-Hatha Yoga Pradipika, Chapter 1, sutra 10.

With this in mind, our practice this month has focused on registering and responding to the sun’s increasing influence. Surya Namaskara has been central, not as a warm-up, but as a way to develop energy, coordination, and rhythm. Practised regularly, it sharpens attention, and restores a sense of momentum that can support the year ahead. In the same spirit, this month’s edition of the newsletter brings together multiple ways of understanding and working with solar energy: through myths and stories of the sun, yogic perspectives, and reflections. We’ve also introduced a new section, Practitioner of the Month, to trace students’ journey and learn collectively through lived practice.

Read along and let us know what you find inspiring!

Asana Labs: Suryanamaskara

Suryanamaskara is an ancient practice, referenced as early as the Vedic period through mantras dedicated to the sun. However, the physical form in which it is widely practised today is a relatively recent development in the history of yoga. There are as many variations of Surya Namaskara as there are schools of Haṭha Yoga. From the Raja of Aundh who documented its health benefits in a silent film in 1928 (and got his wife, Ranisaheb, to practice too!) to influential teachers such as T. Krishnamacharya, Swami Sivananda, Swami Satyananda of the Bihar School of Yoga, and Baba Ramdev, a long lineage of practitioners has shaped and popularised this practice.

Quiet, unassuming and part of nearly every Hatha Yoga class (sometimes to the chagrin of a tired practitioner), Suryanamaskara movement, breath, and attention into a single continuous flow. Structurally, it is a linked sequence of forward folds, backbends, lunges, and inversions. This alternating action of spinal flexion and extension lubricates joints, brings circulation to every part and stirs up quite the storm in the nervous system. Physiologically, the sequence ignites the solar current in the body and is a powerful regulator of metabolism. Many research studies (1, 2, 3) have shown its efficiency in regulating diabetes, PCOS, cardiovascular and other lifestyle disorders. Over time, consistent practice often translates into greater confidence, decisiveness, and resilience beyond the mat.

Suryanamaskara is often relegated to “just a warm-up,” but it is, in fact, a powerful form of moving meditation. Mastery comes through repetition, though the number of rounds matters far less than the quality of attention brought to each one. As the body learns to move in rhythm, mental chatter quietens and attention settles. This is where the practice shifts from exercise to inquiry. How do you respond when tired? Where do you rush or resist? When does the mind wander? And what changes when you slow down or allow the breath to lead?

Yoga Teachers Training: Foundations

Our upcoming YTT 200 builds skill, clarity, and confidence in the practice and teaching of yoga. This format of sustained practice allows time for integration between learning, practising, and teaching. Full details, dates, and registration windows are in the link below.

Yoga Teachers Training Level 1 - YTT 200

1. Feb 2 - April 10

   Sustained Practice: Mon - Fri | 6 pm - 9 pm

   Learn more

Reflections from the Mat

Awakening the Sun within

This month’s long read, written by Medha Bhaskar, explores the sun as both a cosmic force and an inner one: tracing how solar energy has been understood through the yogic lens. If you’ve ever felt alternately drained or overdriven, this piece helps you understand and work more intelligently with your inner sun.

Read the blog!

The Sun’s Secret Life in Myth and Practice

In this blog, Aishwarya V explores the stories about the sun from different cultures and their reflection in yogic practice and these how ancient stories shape the way we understand energy, discipline, and rhythm within ourselves.

Read the stories

There is light on the other side

In this student reflection, Monica Koshy shares her yoga journey at Amrutha Bindu Yoga. What began as a search for support during difficult times gradually became a stabilising force. Have you experienced yoga as a anchor during tough times? Share in the comments—we’d love to hear your story.

Read the blog

Practitioner of the Month

Practice rarely looks the same for any two people. Here’s is a space to listen in on someone else’s journey—what’s working, what’s challenging, and what practice looks like in real life.

This month, we’re delighted to feature Padma Ravikumar. A teacher and long-time practitioner, Padma has been practising yoga since 1998. Her infectious energy and curiosity continue to inspire students and teachers alike, and her commitment to growth is hard to miss. She practised steadily through the pandemic and beyond, and through consistent work, rediscovered her Shirshasana after more than ten years—a quiet reminder of what patience and persistence can make possible. Listen to the conversation she had with Medha below!

Events coming up in Jan ‘26

Saturday, 7 Feb | 7 - 8.30 pm | Rs. 1500 | Online & offline
Sign up: https://www.amruthabindu.com/event-details/candle-light-yoga

Saturday, 14 Feb | 7 pm - 9 pm | Rs. 2000 | Online & offline
Sign up:https://www.amruthabindu.com/event-details/meditations-from-the-vijnana-bhairava-tantra

Sunday, 22 Feb | 5.30 - 11 am | Free community event
Sign up: https://www.amruthabindu.com/event-details/community-trek

Saturday, 28 Feb | 11 am - 1 pm | Rs. 2000 | Online & offline
Sign up: https://www.amruthabindu.com/event-details/the-yoga-of-back-bends

Ayurvedic Consultations with Dr. Vishakha Moghe

Dr Vishakha Moghe offers one-on-one ayurvedic consultations, personalised dinacharya programs, diet and lifestyle consultations, facial marma sessions, 21 day reset programs, and more. Please book your consultation/follow up session in advance through WhatsApp.

24 - 28 Feb | * By appointment only | Sign up: +91 7588459880 |Online & offline

Indian mythology is robust with intricate, juicy stories. There’s one about where suryanamaskara come from too. Have you heard about the baby monkey who tried to eat up the sun?

This is precisely why yoga matters now, like a warm blanket on a cold day. At Amrutha Bindu Yoga, we love winter practice. It nudges you to move a little, breathe fully, keep the mind clear and brings you alive as the temperature drops. Winter, like the end of the year, is about preparation: for the bounty of spring, for the new year ahead.

P.s.: If you’re looking for a reflection aid that helps you prepare for 2026, there’s a recommendation below!

Asana Labs: Parivrtta Parsvakonasana

Pic credit: Adventure Yoga Online

Quick! Say Parivrtta Parshvakonasana ten times!

Parivrtta Parshvakonasana is a study in spirals. It weaves together a forward bend, side bend, and deep twist, reoganising the body’s structure around rotation. The obliques do much of the work here: supporting the spine, stabilising the pelvis, protecting the organs, and playing a quiet but important role in breathing and posture. Many practitioners describe the sensation as being wrung out like a cloth, as the twist compresses and releases the abdominal region. This action encourages circulation around the digestive organs and brings a sense of internal wakefulness.

Beyond the physical, the pose is traditionally associated with the Manipura chakra (navel), linked to vitality and momentum. This winter, as the body felt heavy and dull because of the cold and the mind turned groggy, this asana has been a clear favourite at Amrutha Bindu Yoga. It has significantly challenged the student’s sense of balance and concentration, offering just enough stimulation to sharpen attention and lift energy without tipping into strain.

A fitting perfect posture for the holiday season, the deep twist and steady lower-body work of parivrtta parshvakona acts as a container for that scattered energy, channelling intensity into structure. For someone feeling “wound-up,” it offers a rare combination: enough challenge to discharge restlessness, and enough grounding to leave the body calmer, clearer, and more settled once the effort is released.

How 2025 has been at Amrutha Bindu Yoga

As the year turns, looking back is very important, even if it is to leap ahead!

2025 has been a fantastic year for us at Amrutha Bindu Yoga. Other than celebrating 10 years of ABY, we have expanded deeper than we imagined and been a part of many thrilling projects and activities through the year!

Our shala has been the hub of a thriving yoga community that values the real yogic values of tapas and swadhyaya. We’ve had over 60 workshops this year alone, and we’ve also designed and published 2 new yoga manuals for our teacher’s training courses. Every month as we’ve brought you this newsletter, we’ve spent time building programs that take yoga outside our shala and into the real world. In 2025, we’ve run yoga clinics, worked with special kids, thought about yoga and sustainability and tried to locate yoga within it’s traditional roots!

But underneath all the excitement, we’ve learned that yoga doesn’t need much dressing up. Yoga lives alongside full lives—work, weather, moods, and the occasional off day. When practice and philosophy are kept together, yoga becomes something people can actually return to. More than ever, we’ve resolved to show up regularly, keep things clear, and let practice do its job over time.

Mostly, 2025 showed us that steady work, done carefully, still finds its people. Our most cherished impact has been steadier bodies, better questions, and a growing ease.

We’re looking ahead to 2026 with lot of exciting new projects!

Is there anything you’d like us to work on? Drop your thoughts in the comments below!

Personal Reflections: The Year Compass

A little clarity goes a long way. In preparation for the new year, we invite you to try one of our favourite reflective tools: The Year Compass!

While building ourselves and our lives matters, it doesn’t have to be big or forceful despite what our own minds (and an entire industry of Self-Help Gurus) would have us believe. Meaningful change is softer, and needs a process, consistency, care; and above all, kindness.

The Year Compass is a simple but powerful reflection tool that we return to every year that can be done on your own, with a favourite person, or even as a small group exercise. The fillable PDF helps you pause, look back honestly, and reorient yourself around what actually matters—before the year gathers speed.

Medha swears by it and is heading into her fifth year of filling it out. Over time, people she’s shared it with have made real, tangible shifts: travelling more intentionally, changing careers, and finally acting on plans that had been sitting on bucket lists for far too long.

Do try, and let us know how it worked for you!

Download the Year Compass

Consistency compounds. Yoga works when it’s practised over time.

Yoga works best when practised through seasonal shifts - when routines shift, energy dips, and life refuses to stay predictable. A steady practice done through this tumult builds a rhythm that builds a deeper body–mind intelligence: movement becomes more efficient, the breath steadies under pressure, and attention stays sharp. This is what allows practice to support everyday life, not just the hour you’re on the mat.

Our group classes are designed to make this kind of long-term practice possible. Small class sizes, experienced teachers, and time to work with each posture mean you’re not lost or rushed through the experience. You are seen, corrected, and supported as your practice evolves. If you’d like to read an account of how it feels to practice with us through the season, read this article written by a Student in Sadhana.

To support those choosing to take this sankalpa of practicing through the year, we’re offering a 20% discount on all membership packages until Jan 10, 2026.

Explore membership packages

Calendar of Yoga Courses: 2026

We’re excited to share that our 2026 Course Calendar has been announced! This calendar is shaped by the same principle that guides our practice: depth over haste. The coming year includes a steady rhythm of foundational trainings, focused workshops, and longer-format immersions designed to support both committed practitioners and teachers in training.

Rather than crowding the year, we’ve spaced our offerings to allow time for integration between learning, practising, and teaching. Each course builds skill, clarity, and confidence over time, not in isolation. Full details, dates, and registration windows are in the link below. We encourage you to look ahead, consider where you are in your practice, and choose what will genuinely support your next phase of learning.

We are starting the year strong with have two courses in January:

1. Yoga Nidra Teachers’ Training

   Jan 10 - Feb 1

   Weekends: Sat - Sun | 10- am - 1 pm

2. Yoga Teachers Training Level 1 - YTT 200

   Jan 19 - Mar 28

   Sustained Practice: Mon - Fri | 6 pm - 9 pm

See our course calendar

Reflections from the Mat

This year, our blog became a space for students to reflect on what practice revealed to them. Here’s a selection of pieces written from lived experience:

1. “You still have breath in you!”

2. A year of practice - an experience of practicing through the seasons.

3. How I began teaching yoga - a teacher’s experience

4. Huddled together we practice

5. The kinder we are, the farther we go

6. Yoga, connection and Autism

7. What I didn’t expect to learn in a Teachers’ Training

8. Yoga, ADHD and the art of Practice

Take some time to read them. If you find resonance in these heartful pieces, leave a comment. These reflections grow richer when they’re met.

Events coming up in Jan ‘26

Take a Sankalpa for 2026!

Join us for an evening of guided Yoga Nidra followed by a thoughtful sankalpa-setting exercise with Sandeep Manur. This session is designed to help you pause, reset, and begin the year with clarity rather than urgency. This session is suitable for all levels and requires no prior experience. Come as you are, lie down, listen carefully, and start the year from a place of calm attention and quiet resolve.

Saturday, 3 Jan | 5 - 6.30 pm | Rs. 2000 | Online & offline
Sign up: https://www.amruthabindu.com/event-details/taking-a-sankalpa-for-2026

Bengaluru Satsangha Community Event

If you’d like to deepen your practice beyond the mat and connect with like-minded seekers, Bengaluru Satsanga Community and Amrutha Bindu Yoga invite you for an upcoming gathering at our shala. Together, we’ll explore this theme further and share a collective sadhana of mantra, kirtan, and meditation.

Saturday, 10 January | 5 pm - 6:15 pm | Rs. 500 | Offline only
Sign up: www.cognitiveyogi.com/community

Sonic Odyssey Workshop

This 3 hour workshop is a playful introduction to sound based healing practices. You will explore sound as a therapeutic tool through experience, intuition and joyful creation

Sunday, 11 January | 10 am - 1 pm | Rs. 5000 | Online & offline
Sign up: +91 6363608737

Yoga for Happy Hips with Pragya Bhatt

Tight hips are a mechanical issue. This session works directly on mobility, joint integrity, and usable range of motion. Expect clear instruction, slow strengthening, and practical takeaways you can use in everyday movement. A good choice if you want your hips to behave like they’re meant to.

Saturday, 17 January | 11 am - 1 pm | Rs. 2500 | Online & offline
Sign up: https://www.amruthabindu.com/event-details/yoga-for-happy-hips

Ratha Saptami Sadhana

Ratha Saptami marks a traditional moment associated with the sun and disciplined effort. At Amrutha Bindu Yoga, we observe it through 108 Surya Namaskars—not as a feat of endurance, but as a study in rhythm, attention, and sustained effort.

Sunday, 25 January | 6.30 - 9 am | Pay as you like | Online and Offline
Sign up: https://www.amruthabindu.com/event-details/suryanamaskara-sadhana

Ayurvedic Consultations with Dr. Vishakha Moghe

Dr Vishakha Moghe offers one-on-one ayurvedic consultations, personalised dinacharya programs, diet and lifestyle consultations, facial marma sessions, 21 day reset programs, and more. Please book your consultation/follow up session in advance through WhatsApp.

14th Jan | * By appointment only | Sign up: +91 7588459880 |Online & offline

Giving is the highest Yoga

What if yoga didn’t stop at the mat—or even at personal growth?

In this short talk, Sandeep Manur reflects on a simple but demanding idea: that giving may be the highest expression of yoga. Not as charity, performance, or moral posturing, but as a lived discipline—one that asks us to look closely at attention, effort, time, and responsibility.

Drawing from yoga philosophy and everyday experience, Sandeep explores what it means to give without depletion, to act without spectacle, and to relate to the world beyond self-improvement. This is not a motivational talk or a call to be “better.” It’s a thoughtful inquiry into how yoga shows up in our choices, our relationships, and the systems we participate in.

If you’ve ever wondered how yoga translates into real life—beyond practice and posture—this conversation is worth your time.

Watch the video

As the year edges toward its close, the shala is humming with practice and preparation. We’re wrapping up the year with a few immersive workshops and setting intentions for what’s to come in 2026.

Onwards, towards upliftment! Here’s a quote to help you prepare for what’s coming:

May noble wisdom come to us from all sides, undeceived, unhindered, overflowing, so that the devas may always help us onward, unceasing in their care, our Guardians day by day.

Asana Labs: Shirshasana

Almost all of the body functions are managed hormones. Secreted by strategically placed glands, and flowing directly into the blood stream, these chemicals manage most of our periodic activities such as growth, metabolism, reproduction and more.

The boss of these glands is the Pituitary. It is a pea-sized gland placed at the base of the brain which spurs almost all other glands into action, maintaining the complex biological processes of life. Its partner, the pine-cone shaped Pineal Gland, secretes the coveted Melatonin, which regulates the sleep cycle and supports healing and recovery. This interplay of hormones requires a pleasurable supply of blood which is activated by doing an inversion!

And so, our continuing asana of the month, Shirshasana, not only gives you a "yoga glow”, but also pumps up the activity of these Master glands. If you have read our earlier newsletter, we have spoken about the various health benefits Shirshasana has on the body. Powering these Pituitary and Pineal glands leads to long lasting effects!

Interestingly , the Pineal gland is known to be one of the first glands to harden through calcification leading to imbalance and insomnia. Inversions can be one of the ways to keep this from happening…. also helping you get different perspectives of life! Here’s what our students have been saying about shirshasana:

Upcoming: Yoga Nidra Course

Starts on Dec 8, 2025!

We are very excited to announce Amrutha Bindu Yoga’s signature Yoga Nidra Course.

Yoga Nidra is the practice of deep, conscious rest. It is practiced in the delicate state of being between sleep and consciousness which is suited for emotional and physical healing, rewiring your brain, and self-exploration. It brings out deep rooted experiences, and is very effective to de-stress. This 30-hour Yoga Nidra Course is suited for everybody: beginners and teachers alike. It is designed to set you up for self-practice, helping you understand the intricacies of the 8-stage Yoga Nidra.

** This course forms the Module 1 of Yoga Nidra Teachers’ Training Course and is eligible for a YACEP certification.

• Dates: Dec 8 - 23, 2025

• Time: Mon-Fri: 6.30 - 8.30 pm

• Format: Online and In-studio

• Fee: Rs. 30,000

  Sign up!

Reflections from the Mat

Yoga in Karnataka Through the Ages

Medha Bhaskar write about how Karnataka’s rich yogic heritage shaped the way we understand and practice yoga today. From ancient Shaiva ascetics and Veerashaiva saints to the Bhakti poets and Mysore’s modern masters, this article traces yoga’s evolution as a living, inclusive tradition. Learn why every serious yoga student and teacher should explore the history, philosophies, and social movements that made Karnataka a true cradle of yoga!

Read the blog!

Yoga off the Mat!

Beyond the postures and serene images lies the profound journey of yoga — one that begins in moments of struggle or curiosity, and slowly expands into how we live, breathe, and relate to the world. This piece explores Yoga not as something we do, but as something we live — from the lessons of the Bhagavad Gita to the quiet power of community and daily awareness. Read it to know about the new initiative we’re happy to be a part of!

Read more

Yoga, ADHD & the Art of Practice

In this honest and heartfelt reflection, Gautami Jeji shares how yoga became her anchor in the restless current of ADHD. What began as a skeptical experiment turned into a discovery far deeper — the quiet joy of stillness. Through breath, movement, and the courage to stay, she found silence not as emptiness, but as peace.

Read the blog

Events at Amrutha Bindu Yoga

Ayurvedic Consultations with Dr. Vishakha Moghe

If you’d like to deepen your practice beyond the mat and connect with like-minded seekers, Bengaluru Satsanga Community and Amrutha Bindu Yoga invite you for an upcoming gathering at our shala. Together, we’ll explore this the

3 - 6 December | * By appointment only | Sign up: https://wa.me/917588459880

Bengaluru Satsangha Community Event

If you’d like to deepen your practice beyond the mat and connect with like-minded seekers, Bengaluru Satsanga Community and Amrutha Bindu Yoga invite you for an upcoming gathering at our shala. Together, we’ll explore this theme further and share a collective sadhana of mantra, kirtan, and meditation.

Sunday, 07 December | 11 am - 12:15 pm | Rs. 500 |
Sign up: www.cognitiveyogi.com/community

Yoga for Happy Hips with Pragya Bhatt

Tight hips are a mechanical issue. This session works directly on mobility, joint integrity, and usable range of motion. Expect clear instruction, slow strengthening, and practical takeaways you can use in everyday movement. A good choice if you want your hips to behave like they’re meant to.

Saturday, 13 December | 11 am - 1 pm | Rs. 2500 |
Sign up: https://wa.me/6366361818

Help us repaint our pantry: A Karma Yoga Initiative

We’re refreshing our pantry, and we’d like your help. This initiative is simple: show up, pick up a brush, and help improve the space we all rely on. No posturing, just shared work, practical service, and the quiet satisfaction of creating something better together.

Sunday, 14 December | 11 am - 4 pm
Sign up: https://www.amruthabindu.com/event-details/karma-yoga-initiative

Journal your way into a Sankalpa

A sankalpa shouldn’t be a vague wish. This session uses structured journaling to help you think, refine, and articulate a resolve that’s actually workable. You’ll explore patterns, clarify priorities, and translate reflection into a clear statement of direction. It’s introspection with teeth—useful, honest, and built for real-life follow-through.

Saturday, 20 December | 4.30 - 6.30 pm | Rs. 1500
Sign up: https://www.amruthabindu.com/event-details/journal-your-way-into-a-sankalpa

Did you know? Sandeep Manur was showcased as one of the leading mental health experts by LBB!

Recently, NIMHANS conducted the Manotsava - a two day mental health fest that highlights the importance of mental well-being. Simultaneously, LBB came out with a list of recommended therapists in Bangalore and we are *Oh!So Happy and Proud!* that Sandeep was one of them! For those of you who don’t know, Sandeep has been working with mental health and rehabilitation for over 15 years now using Eastern psychology and philosophy as foundations of therapy.

For ages, yoga has been employed to finetune the mind using various tools - the body, breath, reflection, repatterning behaviour and more. Sandeep who has a deep interest in human consciousness, has worked extensively with people with varying needs - from depression, anxiety to trauma rehabilitation. His approach brings the somatic view of mind-body interconnectivity as a panacea for all. He offers one-on-one consults and also conducts workshops for those interested in building this understanding for themselves.

If you’re curious about what he thinks about yoga and its effectiveness to work with the mind, watch this video below.

Watch the Video

This month, we saw that light shining right here in our studio in the form of a quiet, steady glow that comes from persistence, courage, and a little bit of sweat on the mat. Students faced their fears (especially of being upside down!) and took their shirshasana practice head-on (forgive the pun!). Even with the tempting stretch of holidays, they showed up, rolled out the mats, and kept the September challenge alive and kicking. We couldn’t be prouder of our community that keeps choosing growth over comfort. Here’s to carrying that glow into every corner of life—on and off the mat.

Asana Labs: Shirshasana

Picture Credit: a, b: Pictures from Joga Pradipika, a Hatha Yoga text by Ramanandi Jayatarama (d.1737) written in a mixture of Hindi, Braj Bhasa, Khari Boli and forms close to Sanskrit | c: Taken from Bahr al-Hayat, (Ocean of Immortality) by Muhammad Ghwath Gwaliori, a prominent Sufi, (d. 1562) written in Persian. It is slated to be the earliest extant manuscript with illustrated asanas - one of three yoga-related texts commissioned for Mughal Emperor Jahangir.

Shirshasana, famously known as the King of Asanas (and yes, we’re still debating who the Queen might be), has a way of putting everything into perspective. The very act of turning upside down feels momentous, and the courage it demands is matched only by its rewards. To defy gravity, letting go of unconscious fears is fundamental. Every time we prepare to invert our body, we are, in a sense, confronting the fear of falling and losing control, physically and emotionally. Over time, that fear begins to shift into curiosity, and curiosity into clarity. What begins as a struggle for balance becomes an exploration of trust.

Physiologically, headstands are an orchestra of benefits: they improve oxygenation of the blood, enhance circulation to the brain and endocrine glands, stimulate lymphatic flow, and promote detoxification. The brain receives a generous rush of nourishment, often leaving you more alert, calm, and inwardly focused. BKS Iyengar even called Shirshasana “a brain tonic,” as the ancient Yogis believed that it could reverse the flow of amrutha (the nectar of vitality) preserving one’s youth and clarity.

NASA researchers once noted that astronauts in microgravity experience similar physiological shifts as the heady shirshasana —improved venous return and redistribution of blood to the head.

What makes Shirshasana endlessly fascinating is its range of possibilities:

• It can calm you down, or wake you up.

• It can humble you or lift you (sometimes both at once).

• It can show you how prepared, or how patient, you truly are.

Inversions remind us that perspective is everything. When the world turns upside down, it’s not chaos: it is an opportunity to see things differently.

by Medha Bhaskar

Upcoming: Yoga Teachers Training - Level 1

Starts on Nov 3rd, 2025!

Amrutha Bindu Yoga’s YTT 200 is a deeply immersive, practical course that builds your yoga from the ground up. It blends traditional yoga with movement science to help you understand your own body, breath, and mind in a simple, intelligent way. You will first learn to embody and observe yoga deeply and then learn to teach and hold space for students with confidence. All in all, the course is 200 hours of learning that sets you up for professional excellence in yoga - that too within a month of intensive and fun learning!

• Dates: Nov 3 - Nov 28, 2025

• Time: Mon-Fri: 9 am - 5 pm

• Format: Online and In-studio

• Fee: Rs. 80,000

Know more

Reflections from the Mat

Why do a Yoga Teachers Training?

Many people think of Yoga Teachers Training Courses as only relevant to those who want to “become Yoga Teachers”. In this article, Medha explores how a true yoga education helps you develop a wholesome idea of yoga beyond fragmented pieces of information you can access on the internet. Here’s a yoga teacher’s perspective on why these courses can be transformational.

Read the blog!

This article comes from one of our YTT-200 graduates, Aishwarya V, a psychologist who joined for professional growth and found something far deeper. Read her reflections on how her journey with yoga transformed her from within—shifting her mindset, deepening self-awareness, and teaching true relaxation.

Read the blog!

Events at Amrutha Bindu Yoga

November has more good things in store, and we can’t wait to keep turning up the brightness together at Amrutha Bindu Yoga.

Sign up

Have you experienced Body Work @ ?

Body-work is a passive body manipulation massage technique that uses targeted pressure, rhythmic assisted stretches, and myofascial release to restore balance in the body. This is facilitated one-to-one by Sandeep Manur who has been studying body work for over 10 years in different forms. Unlike generic massage, body work is highly customised and outcome-driven — Sandeep assesses muscle tone, fascial restrictions, joint mechanics, and posture and then tailors the sequence based on your specific requirements to address dysfunction at its source.

✨ What we’ve seen this work very well for:

• Postural troubles: Back, shoulder, neck and knee pain

• Migraines

• Hormonal imbalances: PCOS

• For stress relief and deep rest

• As a complement to your Yoga practice

Did you know that Sandeep also specialises in Body Work for Prenatal Women?

Book your consultation on: +91 99805 06300

Video: YTT 200, 300: What are we learning?

What are these terms: YTT 200 & YTT 300? Which one is right for you? How do you understand these certifications and what fits your yoga journey? Watch Medha Bhaskar and Arundhati Bhaitmangalkar talk about this at length, and dare we say, geek out about the process of learning yoga.

Watch the video

Here’s a peak into how September at Amrutha Bindu Yoga has been:

Asana Labs: Natarajasana

Picture Credit: Akram Yoga UK

Natarajasana, the Lord of the Dance Pose, is a graceful embodiment of Shiva is his form as the cosmic dancer. This is asana that signifies Shiva’s performance of the Ananda Tandava, the dance of bliss, where creation and destruction, rhythm and stillness coexist. The lifted leg, the open chest, and the outstretched arm mirror the iconography of Nataraja in Bharatanatyam, where the pose captures both strength and surrender, discipline and abandon. If you’d like to read more about the mythology of Natarajasana, read this blog.

For the yoga student, Natarajasana demands deep focus and unwavering presence. It opens the heart, dissolving heaviness and fostering a sense of expansion. The act of balancing on one leg steadies the mind, rooting one in the present moment, while the backbend energizes and uplifts. It teaches us to find poise even in instability.

In many ways, stepping into Natarajasana is like stepping into the dance of the cosmos—where every wobble, stretch, and breath is part of a larger rhythm. It is a reminder that true stability is not rigidity, but the fluid balance of surrender and strength.

Natarajasana is the dance of balance—Shiva’s Ananda Tandava in form. A heart lifted, a body poised, a mind steady. It opens us to grace, steadies us in chaos, and reminds us that stillness and motion are one rhythm.

P.s.: Our blog about Patanjali also has a Nataraja connection. Read it to find out.

Upcoming: Yoga Teachers Training - Level 1

Starts on Nov 3rd, 2025!

Amrutha Bindu Yoga’s YTT 200 is a deeply immersive, practical course that builds your yoga from the ground up. It blends traditional yoga with movement science to help you understand your own body, breath, and mind in a simple, intelligent way. You will first learn to embody and observe yoga deeply and then learn to teach and hold space for students with confidence. All in all, the course is 200 hours of learning that sets you up for professional excellence in yoga - that too within a month of intensive and fun learning!

• Dates: Nov 3 - Nov 28, 2025

• Time: Mon-Fri: 9 am - 5 pm

• Format: Online and In-studio

• Fee: Rs. 80,000 (Early bird discount applicable before 10th Oct!)

Know more

Reflections from the Mat

Patanjali - a perennial guide for seekers of truth

Patanjali, the Father of Yoga, is a mysterious ancient figure who’s fame reached mythical proportions. Ever wondered why we chant a mantra in his honour at the beginning of every class? Here’s an article to demystify who he was, what he contributed to yoga and why we should know about him!

Read the blog!

Events at Amrutha Bindu Yoga

September at Amrutha Bindu Yoga unfolded with touch, sound, and stillness—each experience reminding us how healing can arrive in many forms.

We began the month with Self-Massage Essentials with Sandeep, a workshop that brought together more than fifteen participants eager to learn how to work with their own bodies. Sandeep led the group through a reflective discussion on pain: its types, causes and ways to deal with it. Then, he introduced simple but powerful techniques drawn from Thai bodywork and the understanding of energy lines that helped the participants explore how to release stiffness, ease aches and soften the knots we accumulate in our everyday lives. The beauty of this session was its accessibility: every technique could be repeated at home, giving people a toolkit for self-care that goes beyond the workshop itself. Coupled with yoga practice, our participants felt empowered to take charge of their own healing. The workshop left many asking for more, and we’re now exploring the possibility of turning this into an on-demand course, so these methods of relieving pain and stress can be available to anyone, anytime.

Later in the month, we experienced something altogether different but equally profound with Malhar, a collaboration between yoga and music. In this workshop, Pragya Bhatt led participants through a sequence of deeply restorative postures, each shape supported by props so the body could let go of effort. As students rested, the shala was filled with the resonant sound of the sitar, played live by Nikhil Patwardhan. The raga Malhar, traditionally associated with rain, seemed to pour into the room—creating a meditative atmosphere where stillness and sound merged seamlessly. One participant summed it up beautifully: “It felt like I was in the music; not listening to the music.” That sense of immersion, where the boundary between self and sound dissolves, made Malhar more than just a class—it became an experience of union. We are bringing this offering back on October 12th, opening the doors once again to this meeting of yoga and music. Sign up for this novel experience.

As we move towards the end of September, we look forward to celebrating Dasara by turn inward. Yin Yoga: The Power of Stillness will see participants surrender to the feminine parts of the practice, offering release, nourishment and resilience. And in Learning Devi Devaranamas, we will invoke devotional tradition of song for the Devi—an opportunity not just to learn music, but to embody bhakti.

September reminded us that yoga is never limited to the mat or the posture—it is an ever-expanding conversation between body, mind, spirit, and art. This month has been a reminder of yoga’s vast and many-sided gifts. We step into October with gratitude, carrying forward these threads of healing, creativity, and devotion.

Update on the September Challenge: Take the Stairs for Strength & Sustainability

This September at ABY, we as a shala undertook the collective commitment to climb down the five flights of stairs at least 3 times a week. Our goal was to save 360 lift trips, build energy, reduces our carbon footprint, and reminds us that sustainability often lies in the simplest daily choices. Despite impediments to track our progress, we have reached 186 lift trips.

This means that we saved enough electricity to:

• Power ~2 Indian households for an entire month.

• Run a ceiling fan (70W) nonstop for 4 months.

• Run a refrigerator (150W) for 6 weeks.

• Use a laptop for 20,000 minutes (≈330 hours).

A huge shout-out to those who participated! We hope you keep this going!

Ayurveda at with Dr. Vishakha Moghe

Dr. Vishakha Moghe, an experienced Ayurvedic practitioner, healer, marma therapist, and yoga enthusiast, is now regularly visiting us at the beginning of every month.

✨ Her offerings at ABY include:

• 1:1 Ayurveda Consultations for digestive, respiratory, urinary, nervous system, and gynaecological disorders.

• 21-Day Guided Protocols for digestive reset, stress management, stamina boost, and hormonal balance.

• Personalised Diet & Lifestyle Plans tailored to your constitution and needs.

• 1:1 Marma Therapy Sessions (45 mins) for face, hands, and feet — subtle, deeply restorative treatments.

• Choorna Potli Therapy (medicated powder fomentation) to ease chronic aches, pains, and stiffness.

By bringing Ayurveda into our community, we hope to give you a holistic toolkit: yoga to align body and breath, and Ayurveda to sustain and heal from within. We’re excited to begin this journey with Dr. Vishakha and invite you to explore her sessions at the shala.

Book your consultation on: +91 7588459880

Video: Yoga for Dancers

Ever wondered how dance and yoga are related? We’d be tempted to think that since dancers are flexible, do they really need yoga? You’d be surprised to know that almost all traditional dance forms have yoga as an integral part of training. Watch this live conversation between Sandeep Manur and Mayuri Upadhya where they discuss yoga for dancers. Drop your comments on the video and let us know what you think!

Watch the Video

Asana Labs: Chakrasana

Picture Credit: Bajaj Finserv Health

Chakrasana is on most students’ “to-master” list. Chakrasana, or wheel pose, has an irresistible charm. Maybe it is the limberness that one experiences, or the gush of freshness or the vitality of a flexible spine.

The wheel since time immemorial has been a symbol of evolution of life’s cycles, and an archetype of change. In the human mind, it represents progress , innovation and forward movement.

The Chakra also stands for interconnectedness, a thought and action that is a constant with Yoga. For us, it is the way that it integrates the whole body and facilitates one-pointedness..

Chakrasana is the perfect antidote to the hunching and forward bending we do for most of the day. It opens up the chest cavity, making the breath deeper, strengthens the muscles and adds grace to the entire posture/frame. Watching students take chakrasana head-on, we’ve witnessed them be strong, free and confident. They say, ‘You are only as young as your spine is flexible. ’ What better way to illustrate this principle than chakrasana?

Show off your chakrasana by putting up your pic on Instagram and tagging us @amruthabinduyoga.

Reflections from the Mat

The kinder we are, the farther we go

That moment when strength meets softness—where the push gives way to patience, and the body relaxes into openness. In “The Kinder We Are, the Farther We Go,” Student-in-Sadhana reflects on how kindness transforms struggle into collaboration between mind and body. It’s a tender reminder that yoga is about leaning into grace, one breath and one smile at a time. Read the full reflection and let it settle in your heart.

Read the Blog

Yoga, Connection, and Autism: A Teacher’s Reflection by Shubha Yale

On International Yoga Day, we had a partner yoga workshop for autistic children and their parents at ABY. What unfolded was more than just a class — it was laughter, play, and moments of quiet connection that touched us all. This reflection is a glimpse into the joy and tenderness that our teacher, Shubha, witnessed when yoga became a bridge between parent and child.

Read the Blog

Events at Amrutha Bindu Yoga

August at Amrutha Bindu Yoga brought together food, community, training, and deep practices — each experience reminding us of the many ways yoga weaves into life.

We began the month with the Sampoorna Ahara Whole-Food Plant-Based Potluck. We hosted Dr. Achyuthan Eswar and his community not just to share wholesome meals but to celebrate mindful eating. The diversity of colours and flavours on the table was only matched by the joy of community. Dr. Eswar also talked to us about how to understand the role of food in our journey towards health and how food can be medicine, culture, and care.

In our monthly Sound Bath session with Ganesh Srinivasan, he took us on a soothing journey into the world of sound. The handpan, rain sticks, and other nature-inspired instruments created a cocoon of calm. As the music ended, we could hear the silence of our students’ minds and the balance in their stead. If you’d like to experience this deeply relaxing Sound Bath, join us for the next one. It happens every first Sunday.

Midway through August, we hosted The Iyengar Chair Intensive led by Pragya Bhatt — a deep dive into the usage of the chair as a prop in yoga practice. Pragya facilitated an exploration into new ways of supporting the body, refining alignment, and making postures more accessible. The intensive left many of us with fresh eyes towards the simple yet profound ways in which chairs can empower us to do more yoga.

We also celebrated a significant milestone: the completion of another cohort of YTT 200. Watching students evolve from curious learners to confident teachers is always special, and this batch leaves with the skills, grounding, and confidence to carry yoga forward into their own lives and communities. Our signature Yoga Nidra Teacher Training also happened this month. Learning to guide others into stillness is a gift, and we are thrilled to see these teachers begin sharing Yoga Nidra far and wide.

And before the month closes, we look forward to “Freedom from Within - Uncover your Sankalpa through journalling”. Journaling is a great platform to work out clarity within oneself. Join Medha on August 30th as she takes you through a guided journaling exercise to discover, clarify and enhance your Sankalpa. Grab your favourite cup of chai, and come to the shala or join online for this reflective workshop that promises to be illuminating.

August has truly been about nourishment — through food, props, learning, rest, and reflection. We carry this energy into the months ahead with gratitude and excitement.

🔥 September Challenge: Take the Stairs for Strength & Sustainability 🔥

This September at ABY, we’re bringing a fun challenge to all our practitioners: climb down the five flights of stairs at least 3 times a week for the whole month. Sounds simple? It is—but it’s also powerful - it helps you improve balance, coordination, and joint stability.

But here’s where it gets interesting: On average, a single class in the shala, brings the elevator up & down 3 times. Now for a day, thats 15 times. For a month - 360 times! A single elevator trip can consume around 0.3 to 0.6 kWh of electricity. Multiply that by 360 trips a month, and the energy adds up significantly. Over a month, those “small rides” could power a small village for days!

Take the stairs and make a collective commitment to the planet. Every step saves energy, reduces our carbon footprint, and reminds us that sustainability often lies in the simplest daily choices.

So here’s the challenge:

• Climb down 5 floors, at least 3 times a week, throughout September.

• Keep track of your attempts and notice how your body adapts.

• Share your progress with us—we’ll celebrate the small wins together.

Introducing Ayurveda at with Dr. Vishakha Moghe

We’re delighted to introduce Ayurveda at ABY with Dr. Vishakha Moghe, an experienced Ayurvedic practitioner, healer, marma therapist, and yoga enthusiast. With over a decade of clinical and wellness experience, she has guided people from across the globe towards better health, balance, and vitality.

Dr. Vishakha’s approach is both rooted in the ancient wisdom of Ayurveda and deeply practical for modern living. Her passion lies in making Ayurveda accessible and relevant—so that it becomes not just a treatment, but a way of life.

✨ Her offerings at ABY include:

• 1:1 Ayurveda Consultations for digestive, respiratory, urinary, nervous system, and gynaecological disorders.

• 21-Day Guided Protocols for digestive reset, stress management, stamina boost, and hormonal balance.

• Personalised Diet & Lifestyle Plans tailored to your constitution and needs.

• 1:1 Marma Therapy Sessions (45 mins) for face, hands, and feet — subtle, deeply restorative treatments.

• Choorna Potli Therapy (medicated powder fomentation) to ease chronic aches, pains, and stiffness.

By bringing Ayurveda into our community, we hope to give you a holistic toolkit: yoga to align body and breath, and Ayurveda to sustain and heal from within. We’re excited to begin this journey with Dr. Vishakha and invite you to explore her sessions at the shala.

Consultations open from: Sept 1 - 6

Book your consultation on: 6366361818

Video: Understanding Yoga Nidra

Curious about Yoga Nidra? It is an ancient practice that holds immense potential for our well-being, yet it remains somewhat hidden in the shadows. In this podcast, Sandeep Manur unravels the mysteries of Yoga Nidra and answers questions like what Yoga Nidra is, how it affects the brain, and the incredible benefits of practising it. He also talks about what happens if you fall asleep during the practice. Listen to the podcast, drop your comments on the video and let us know if you have any questions. :)

Watch the Video

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Maybe you’re at a stage in your practice where questions about yoga’s philosophy and methods are becoming louder. Or perhaps you’ve thought about doing a Yoga Teacher Training (YTT), only to feel overwhelmed by the many options and unclear about what each course offers.

To help you navigate this, we’ve put together a short video that explains the two most common professional training programs — RYT 200 and RYT 300. Both are transformative, but they support different stages of your yoga journey.

RYT 200 is where your teaching journey begins. Think of it as building the foundation of your yoga home. Here you learn:

• The fundamentals of asana practice and safe alignment.

• Key pranayama techniques and foundational meditation methods.

• Essential yoga philosophy.

• The skills to structure and lead a balanced class for beginners.

At Amrutha Bindu Yoga, our 200-hour program blends classical yoga wisdom with modern movement science, giving you a strong and trustworthy toolkit to begin your journey.

RYT 300 is for those who have already completed a 200-hour training and want to refine their skills and deepen their practice. This isn’t just “more hours” — it’s a transformation in how you see and teach yoga.

• Advanced asana practice and sequencing.

• Therapeutic applications of yoga.

• Subtle body work and expanded philosophy.

• Advanced teaching skills: working with special populations, adapting to mixed levels, and creating workshops.

• Refining your eye as a teacher, deepening your practice, and understanding yoga at a much more sophisticated level.

Our 300-hour training at Amrutha Bindu Yoga is a master class in refinement. Graduates leave sharper yet more compassionate, confident in their ability to share yoga in any setting. Many describe this course as the point where they truly found their direction.

Here’s a quick look at the differences:

Differences between the Yoga Courses at Glance

Why This Matters for You

If you’re already an RYT 200, our upcoming RYT 300 at Amrutha Bindu Yoga is your next step to:

• Work with advanced techniques that go beyond standard classes

• Develop therapeutic and adaptive teaching skills

• Deepen your personal practice with expert guidance

• Craft your own voice as a teacher and leader in the yoga space

Starts Aug 27 – Small Group, Big Impact

We keep our groups intimate so each teacher gets personalised feedback, mentoring, and space to grow. This isn’t just another training — it’s where your teaching transforms from good… to unforgettable.

📅 Date: Aug 27, 2025
📍 Location: Amrutha Bindu Yoga, J P Nagar Bangalore
💻 This is a hybrid course - you can join online too!
🎓 Certification: Yoga Alliance RYT 300

Know more

✨ Reserve your spot now and take your teaching to the next level.

With warmth,
The Amrutha Bindu Yoga Team

Dates: Aug 11 - Aug 27, 2025
Time: Mon - Fri | 6.30 - 8.30 pm IST
Fee: Rs. 30000

This course is designed to lay a structured foundation to Yoga Nidra (Psychic Sleep) by helping you deepen your personal experience and expand your ability to support others in accessing deep rest, inner clarity, and emotional balance.

So, what is Yoga Nidra?
Yoga Nidra is a guided meditative practice that leads you into a deep state of hypnogogia - the relaxation between wakefulness and sleep. It helps regulate the nervous system, improve sleep, support emotional balance, and foster inner awareness. As the conscious, wakeful mind disengages and its resistance and bias drops, the brain enters the half-alpha state of activity. Here, the sub-conscious and unconscious mind open up to suggestion. The state of deep rest achieved in yoga nidra is also wildly beneficial for health.

Yoga nidra has become increasingly popular over the years. Studies have shown it can lead to significant changes in brainwave activity, can be a valuable tool for managing stress, anxiety, and insomnia and improving cognitive abilities. Sandeep Manur, the lead teacher for this course talks extensively about Yoga Nidra to give you a better understanding in this Let’s Talk Yoga podcast.

Listen to the podcast

How is a Yoga Nidra Teachers Training different from a regular Yoga Nidra class?
A class gives you the experience of Yoga Nidra. This training gives you the knowledge, theory, structure, and skills to understand the mind and this practice and how to facilitate it for others with clarity and confidence.

Alright, who is this training for?
Amrutha Bindu Yoga’s 30-hour Level-1 training is open to yoga teachers, therapists, counsellors, healthcare professionals, healers and dedicated practitioners who wish to understand Yoga Nidra in a deeper way and want to guide others through the practice. You do not need prior teaching experience. Even if you don’t want to teach, we believe you will walk away with some amazing skills that help make life better. In fact, our co-founder, Medha believes that her training in Yoga Nidra has helped her work with those who are overwhelmed or emotionally stretched (including herself), even when she is not teaching yoga Nidra.

Is this course only for yoga teachers?
Not at all. While it is ideal for yoga teachers to add a new dimension to their offerings, many students join this training for personal growth, self-regulation, or to support their work in therapy, education, or healing professions.

What tradition is this course based on?
The course is rooted in the 8-stage methodology of the Bihar School of Yoga. It offers both a practical and philosophical framework for effective teaching and self-practice.

What will I learn in the course?
You will learn:

• The quintessential framework of the mind

• How and why Yoga Nidra works

• The structure and stages of classical Yoga Nidra

• The science of pratyahara and nervous system regulation

• How to guide Yoga Nidra safely and effectively

• Ethical considerations and scope of practice

Will I be able to teach Yoga Nidra after this course?
Yes, this course equips you with the foundational skills to teach Yoga Nidra to individuals and small groups, even develop a self practice. You will practice script development, teaching and feedback.

Will I receive a certificate?
Yes. Upon completion, you’ll receive a 30-hour Yoga Nidra Level-1 Teachers Training Certificate from Amrutha Bindu Yoga, which can be used as Continuing Education (YACEP) hours if you are a Registered Yoga Teacher (RYT) with Yoga Alliance.

Where will the training take place?
The training is conducted in-person (at Amrutha Bindu Yoga, Bangalore) and online (on Zoom). While we recommend live participation, all sessions will be recorded to make sure those who cannot make it to class follow along on-demand.

Sounds good! What are the next steps?

Asana Labs: Parsva Sahita

Image Credits: Getty Images

Parsva Sahita: Standing Stretched Sideward Pose offers a delicious balance between attaining the right engagement and softness of the body. The Sanskrit word “Parsva” means ‘sideward’ and “Sahita” is understood as “accompanied”, or “attended by” or “together with”. In this standing balance, you’re standing on one foot, and extending the other leg upwards and sideways, as though this leg is attached like a branch to the trunk of the body.

Parsva Sahita is poetry in motion. Aside from deeply stretching and strengthening the legs, the posture focuses on building the body around a strong core, and rooting the mind. Energetically balanced, it helps sharpen neuromuscular coordination and creates a strong proprioceptive awareness. The flexibility that is built is not without strength, helping one stay sharp and develop the freedom of the limbs.

Have you had a profound experience in Parsva Sahita? Write to us or tag us with a pic of your Parsva Sahita on Instagram @amruthabinduyoga! 🤳

Upcoming Courses

Yoga Teachers Training: Level 2 - 300 hours

Our Yoga Teachers Training Level 2 (300-Hours) facilitates the next step in your yoga journey - it helps you go deeper into practice, teaching, and personal transformation.

Over 3 immersive months, you will :
🌀 Refine your tools as a yoga practitioner/teacher and deep dive into asana, pranayama, and meditation with a stronger experiential understanding.
🌀 Deepen your knowledge of classical hatha yoga texts and their application.
🌀 Explore esoteric practices like mudra, bandha, and shatkarma suited to you and your needs.
🌀 Learn how to tailor classes for different needs and contexts
🌀 Question, evolve, and rebuild your ideas of self, teaching, and yoga itself.

Led by Sandeep and Medha who have both grounded and expansive world views, this course isn’t just about learning new techniques—it’s about sharpening how you think, live, and guide others through yoga.

If you’re wondering if you’re ready for this course, watch this video.

Dates: Aug 25 - Oct 21, 2025
Time: Mon - Fri | 11 am - 4 pm

Sign up here!

Yoga Nidra Teachers’ Training Level 1

Learn to harness stillness as a tool for healing, self-inquiry, and lasting well-being.

Join us for a 30-hour Yoga Nidra Teacher Training. This course is designed to lay a structured foundation to Yoga Nidra (Psychic Sleep) by helping you understand the mind, how it works and why a practice like this can be transformative. Rooted in Bihar School tradition, this course explores the 8 stages of Yoga Nidra. Whether you're a yoga teacher, therapist, or dedicated practitioner, this program will deepen your personal experience and expand your ability to support others in accessing deep rest, inner clarity, and emotional balance.

Dates: Aug 11 - Aug 27, 2025
Time: Mon - Fri | 6 - 8 pm

Know more!

Reflections from the Mat

Huddled Together, We Practice” captures a student’s shift in perspective with the teacher’s an unexpected invitation to “huddle together” in yoga class of space, energy, and each other. The piece aims to leave the readers with a warm reminder: sometimes intimacy in practice opens the doorway to broader connection, resilience, and freedom.

Read the blog here!

July at ABY!

Events at Amrutha Bindu Yoga have been about bringing the larger community together through the lens and tools of yoga. July was all about that, too.

We started with a talk about menstruation by Medha () where she explored the phases of the menstrual cycle through the metaphor of seasonal changes in terms of lived experience, energetic variance and sense of being experienced by women in each phase. She advocated for creating harmony in the being by flowing into these phases through specific practices, and helped break many myths and taboos around ‘femininity’.

For Guru Purnima, Sandeep led a discussion around the Guru Tattva - the teacher principle. As he reflected on how his teachers changed his life, he lamented the dilution of the essence of the Guru in our lives. In keeping with his natural teacher style, Sandeep gently prodded us with a hint of mirth, innocuous mockery and sweet chiding to surrender to our outer and inner Guru. He urged us to come out of our comfort zone and actively diminish the inner “I” to get closer to the Sadhana that we aspire.

The next workshop was centred around how philosophy can change one’s practice. In this largely interactive discussion, Sandeep addressed the long-standing question - “What is philosophy? And why is it important for us?”. As he let us express our questions and confusions, he taught us that philosophy is a set of principles that build our lives, and these essential codes exist whether we believe in any particular philosophy or not. He also highlighted that building a personal philosophy is a difficult but enriching, ever-evolving process. He drove home the point that a philosophy has to be practised - to be turned into action that makes our life better. If you’re interested in such conversations, stay tuned for our upcoming philosophy club.

Finally, our YTT Level 1 started at the beginning of the month with a whole lot of energy, giggles, confusion, sweet arguments and sometimes tears. We always look forward to the new perspectives that every new course brings and our students go through a crazy but heartful journey, creating new bonds that last a lifetime.

One thing we always hear is, “Oh, I wish I knew this before. Why didn’t they teach this to us in schools?” With each batch, we become students too, and rediscover our love for yoga! This is a great course for people who wish to understand yoga in its wholeness - philosophy, practice and lived history.

Aerial Yoga Classes at ABY!

We are very excited to announce regular Aerial Yoga Classes at Amrutha Bindu Yoga from August 2025. Our very own in-house certified Aerial Yoga teacher (applause please), Prajna Karkera, brings her love and expertise to these classes. She invites you to take your practice off the ground and into the air — supported by a soft hammock. It is a playful yet focused practice that helps build strength, improve flexibility, and decompress the spine. These sessions are open to all - even beginners in yoga.

When? Saturdays: 9.30 am - 10.30 am
Where? Amrutha Bindu Yoga, J P Nagar, Bangalore

*Only 7 slots per class.

Sign up for Aerial Yoga

Upcoming Events!

Sampoorna Ahara Plant-Based Potluck + Talk On "5 Ways to Reverse Diabetes & High BP" by Dr. Achyuthan Eswar

• Sat, 2 Aug | 4 - 6 pm |
  * This is a free community event
  Mode: @Amrutha Bindu Yoga, J P Nagar 1st Phase
  Register: https://forms.gle/FFrpVJ1hv6DEA93DA

Sound bath with Ganesh Srinivasan

• Sun, 3 Aug | 4 - 5.30 pm |
  Fee: Rs. 1500

  Mode: @Amrutha Bindu Yoga, J P Nagar 1st Phase

  Register: https://wa.me/9886720709

The Iyengar Chair Intensive

Align and Refine Your Practice with Pragya Bhatt

• Sat, 23 Aug | 11 am - 1 pm |
  Fee: Rs. 2000

  Mode: @Amrutha Bindu Yoga, J P Nagar 1st Phase

  Register: https://forms.gle/ZsBpb31tCQpWP7iB9

Healing through Food with Dr. Achyuthan Eswar

• Sat, 23 Aug | 5 - 7 pm |
  Fee: Rs. 1500

  Mode: @Amrutha Bindu Yoga, J P Nagar 1st Phase & Online

  Register: https://forms.gle/cVG8LwUi5PQRZW2o6

Freedom from within: Uncover your Sankalpa through guided journalling with Medha

• Sat, 30 Aug | 4 - 5.30 pm |
  Fee: Rs. 500

  Mode: Online & offline

  Register: https://forms.gle/bKo7XzzQMsTLncZf6

Join our Instagram Channel!

We’ve created an Instagram channel to give you glimpses into life at the studio—classes, workshops, reflections, and everyday moments that make the practice meaningful. Stay inspired and connected with our growing community. 🤳

Join the Instagram Channel here!

Asana Labs: Seated twists

Picture Credit: Freepik

At Amrutha Bindu Yoga, twists were the theme of this year’s International Yoga Month of June.

Seated yoga twists are delicious for spinal health and they help promote digestive health, internal awareness and mental clarity. We explored vajrasana twists, marichyasana C & D and ardha matsyendrasana this month.

By rotating the spine from a stable base, these asanas gently massage the abdominal organs and encourage detoxification. They also help in balancing the nervous system, and when practised with steady breath awareness, seated twists cultivate a sense of calm focus while making the body more supple and responsive.

A great theme to embody yoga in all its wonderful dimensions, no? They say that the more flexible your spine is, the younger you are.

Show off your seated twists by putting up your pic on Instagram and tagging us @amruthabinduyoga.

Upcoming: Yoga Teachers Training - Level 1

Starts on June 30th, 2025!

Amrutha Bindu Yoga’s YTT 200 is a deeply immersive, practical course that builds your yoga from the ground up. It blends traditional yoga with movement science to help you understand your own body, breath, and mind in a simple, intelligent way. You will first learn to embody and observe yoga deeply and then learn to teach and hold space for students with confidence. All in all, the course is 200 hours of learning that sets you up for professional excellence in yoga.

• Dates: June 30 - Aug 13, 2025

• Time: Mon-Fri: 9 am - 1 pm | Sat 7 am - 1 pm

• Format: Online and In-studio

• Fee: Rs. 80,000

Know more

Reflections from the Mat

How I began teaching yoga by Shubha Yale

How I Began Teaching Yoga is a reflective blog that traces one of our teachers’ early journeys into the world of teaching. Through Shubha’s story, you’ll get a glimpse into the doubts, hesitations, and quiet courage that shape a new teacher’s path. It’s an honest and heartwarming account of how she steadily grew into a role she once only dreamed of. If you’ve ever wondered what it feels like to stand at the front of the class for the first time — or what goes on in a teacher’s mind in those early days — this is a story worth reading!

Read the blog

How to pick a yoga mat by Aishwarya V

Choosing the right yoga mat can make a big difference in how you experience your practice, whether you're flowing through a vinyasa or settling into stillness. With so many options in material, thickness, texture, and price, finding the right one can feel overwhelming. In this blog, we break down the essentials to help you pick a mat that supports your body, your values, and your budget. Whether you’re a beginner or a regular practitioner, this guide will help you find your constant companion in yoga practice!

Read the blog

How we celebrated International Yoga Day 2025 at Amrutha Bindu Yoga

The United Nations instituted International Yoga Day to raise global awareness of yoga’s many benefits. This year, we at Amrutha Bindu Yoga celebrated the 2025 theme — 'One Earth, One Health' — in a way that felt both personal and expansive, enriching ourselves and our broader community.

To begin, our founder, Medha Bhaskar, hosted a special Instagram Sunday Musing a week before IYD. She reflected on the idea that the world mirrors our inner state — that inner positivity can ripple outward, shaping a more balanced, compassionate world. She reminded us that well-being is no longer a luxury, but a responsibility we all share in healing a fractured planet.

Click here if you’d like to hear this conversation.

On International Yoga Day, we gathered for a heartfelt session of Asana and Yoga Nidra led by our co-founder, Sandeep Manur. Sandeep ended the session with a stirring talk on how true wellbeing begins with each individual. He invited us to reflect on how working through our challenges is not just personal healing — it’s how we contribute to a more conscious, healthier world.

Click here to listen to the talk with Sandeep.

Later that day, our NGO partner Mitra-for-Life hosted a joyful partner yoga session for autistic children and their parents. Led by Medha and Shubha, the class was filled with laughter, connection, and discovery. Many mothers walked away surprised and proud of what their children could do, and grateful for a space that celebrated their journey. The children, in turn, brought their full selves into the space and helped make our Amrutha Bindu Yoga community more vibrant and inclusive.

We wrapped up our IYD celebrations on June 22nd with something close to our hearts — our very first Yoga Clinic. Designed for underserved communities — including maids, auto drivers, security guards, and others who may not easily access yoga — this offering provided free, diagnostic-based therapeutic sessions. Medha and Lakshmi held the space, supported by our student-volunteer Smitha Karanth. What made it more meaningful was seeing two students bring their house helpers and invest in their well-being. It was moving to witness participants leave not just with a sense of care, but also with the promise to continue their practice. It reminded us that yoga, when shared with dignity and compassion, becomes an act of service.

This year’s IYD was a reminder of what yoga truly is — not performance, but participation in healing, self-growth and community; and in the quiet, everyday practice of making the world a little better, one breath at a time.

Practice Video: Beginner Sequence

Here’s a short yoga sequence designed for beginners to help you establish a routine. This yoga sequence is brought to you by Pragya Bhatt and Medha Bhaskar. Consisting of all important movements of the spine, this yoga routine will help you feel refreshed and ready to tackle the challenges of the day. Whether you'd like to do it in the morning or in the evening, you will be able to experience the full benefits of a yoga practice with these simple asanas. Play this video, follow along, and write to us if you have any more questions!

Watch the video

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Asana Labs: Bakasana

Picture Credit: Pinterest

🦩Bakasana, also known as Crane Pose, is a foundational arm balance in yoga with deep symbolic and practical significance. The name “Bakasana” comes from the Sanskrit word baka, meaning “crow” or “heron,” reflecting the posture’s resemblance to a bird perched on its legs with its wings folded. 🦩

The crane pose and most of the bird poses for that matter (crow, peacock, flamingo, eagle, flying pigeon, etc) build arm and core strength, which helps in improving one’s one-pointedness and poise. With each passing day, we saw students' confidence bloom as they felt less afraid of falling, and we saw them attain a deeper flex, become graceful in strength and find ease in being meditative like the crane.

Announcing: Yoga Teachers Training - Level 1

Have you always wanted to know more about the practice, where it comes from and why it leaves you refreshed and calm, but also with a bounce in your step every time? Here’s a fantastic opportunity for you to deep dive into yoga, its history and philosophy & discover why it is so effective.

Amrutha Bindu Yoga’s YTT 200 is a deeply immersive, practical course that builds you from the ground up. It blends traditional yoga with movement science to help you understand your own body, breath, and mind in a simple, intelligent way. You will first learn to embody and observe yoga deeply and then learn to teach and hold space for students with confidence.

Know more

Reflections from the Mat

A Year of Practice: A note from a Practitioner’s Memoir

A Year of Practice is a heartfelt reflection on the quiet power of consistency, community, and transformation. In this blog, our Student-in-Sadhana looks back on a year of showing up- on the mat and within ourselves, and celebrates the growth that unfolds through devoted practice. 🧘‍♀️

Whether you’re new to yoga or a seasoned practitioner, this story reminds us that every step forward is meaningful and every moment on the mat is a step toward wholeness.

Read the Blog

May Unfolds: Practice, Play, and Flight

May was a month full of events. It began with a game night of Yoga Pictionary! The fun knew no bounds as the participants had to creatively communicate about asanas, pranayamas & mudras, and even books and movies related to Yoga. The eclectic mix of participants, ranging from beginners to seasoned teachers, made the game challenging and entirely hilarious. We saw students spontaneously get into the asana that they were guessing in order to 1-up the other team, but the game ended in a draw! Everybody walked away a winner, with a toothy grin and crown-moustache-eyelash props as a prize. 🎯

We also hosted a book launch & poetry recitation by Sowmya Ayyar. ‘My India’ is Sowmya’s anthology of poems through which she narrates her personal journey of travelling and living in India, and her discoveries as a yogini. It was an extraordinary evening where we got to experience her poetry through a musical rendition by Louis Cyril Moni. 📖

Our yoga events were engaging, too. We had an impromptu session of “Grounding in times of Strife” - a meditative Sangha led by Medha Bhaskar to help students deal with the fear and anxiety of the escalating tensions between India and Pakistan.

Expanding and building on this theme, Sandeep Manur led an invigorating workshop, “From Tadasana to Shavasana”. In this workshop, Sandeep taught us how to stand strong but light, completely engaged and present but with ease, to get engrossed and dissolve into the experience of asana - all to teach us how to soar high in the practice of life. 📶

We are looking forward to the last workshop this month, Yoga for Strength Training, which will explore how to use one’s own body weight to strengthen muscles without having to depend on an external source and beat the myth that yoga is a practice of flexibility, not strength. 🤸

The upcoming month, June, is important. It is that time of the year when yogis all around strive to share and celebrate the joy Yoga has given them by making it more accessible to the untouched on account of June 21^st, the International Day of Yoga, as declared by the UN General Assembly in 2015. The theme for this year’s IYD is Yoga for One Earth, One Health. It highlights Yoga's role in promoting physical, mental, and environmental well-being, aligning with global calls for sustainability and unity. We call upon everyone to bring Yoga into their lives and promote Yoga’s traditional wisdom for overall well-being. Also, bring your friends and family into this practice and spread the cheer! ☯️

If you’d like to know more about what June has in store for us, check out the events below.⤵️

Follow us on social media and stay in touch!

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Asana Labs: Hanumanasana

Picture Credits: Akram Yoga Studio

The theme of our group classes in April has been Hanumanasana. Also called “The Monkey Pose”, this asana emulates Hanuman’s giant leap from the tip of India to Lanka.

It is a forward split, and it demands a sweet amalgamation of strength, flexibility, mobility and endurance. All month, our students discovered intense preparations, diverse variations and a challenge to their perceived idea of what was possible in Hanumanasana. We’re sure their free-er, more agile and happy hips thank us. One of our students even noticed that he can finally follow the shala’s rule: “walk softly”, without much effort.

Reflections From the Mat

You Still Have Breath in You: A page from a practitioner’s memoir

Through life's chaos, it's easy to feel overwhelmed and disconnected. Yet, amidst the noise, there's a constant companion—your breath. This blog post by Student-in-Sadhana invites you to pause and reconnect with this ever-present anchor. Through mindful breathing, we can find clarity, resilience, and a renewed sense of purpose.

Read the blog

April Unfolding: Faces, Poses, and Smiles

As for our events and workshops, April began with an insightful conversation about Menstruation led by Medha.

The free-flowing discussion had everyone tuned in, even the young pre-puberty boys who came in to understand more about what is generally considered a secretive event meant for girls! The discussions revolved around questions we may not be able to speak about openly, except to ask anything but Google (and all of us know how that turns out!).

Questions like, “Why are periods painful ?”, “Are tampons /cups better than sanitary napkins?”, “Why are girls reaching menarche earlier now?” dominated the discussion. We discussed the anatomy, energetics, social practices and personal understanding of menstruation. Medha likened the menstrual cycle to the seasons of the year and explained the different phases through the metaphor of seasons. What we loved about this event was that it gave everyone who participated a safe space to air their doubts, get perspectives and learn from our collective wisdom.

One of the men who attended this talk told us that he now felt empowered to understand menstruation, and he didn’t have a clue where to begin to educate himself before this. If you’d love to be a part of a discussion of this kind, come to the next session. :)

Following that, we hosted a movie night, where Forrest Gump premiered. It was a cozy Saturday night, filled with snacks and Gump’s silly, amusing and heart-warming narrative. The shala felt energised by his positivity.

The third weekend was special because of our first off-site retreat for the year: Shatkarma at Fireflies! The retreat started with a serene walk amidst the raw greenery of Kanakapura towards a nearby go-shala.

While we sauntered back with a picturesque sunset in the background, peals of laughter settled into the air, and the community of yogis who came to the retreat blended like long-lost friends who’ve known each other for years! After the chaos of the detoxifying shatkarma practices the next morning, our participants felt light, fresh and energised, and walked away with a renewed understanding of themselves.

The last event for the month is a wonderful storytelling session by Anagha, a raconteur extraordinaire (and also our student! We’re blessed to have a fantastic community!). We’re super excited to see young yogis (kids above the age of 7) gather the philosophy of yoga through stories. This session is designed to show the kids a window to a new world where yoga helps them understand themselves and the world around them better.

Get in touch with us if you’d like to send your child, or you’d like to attend (we’re all ultimately children, anyway! :) )

Hot Days, Cool Moves: Your Summer Survival Tips

Bangalore’s turning up the heat, but that doesn’t mean you have to melt with it!

Whether you’re dodging sunbeams or rolling out your mat, here are some cool (literally) tips to help you breeze through summer like a pro—hydrated, happy, and unbothered.

Drinks to quench the thirst and the heat: 🥵

• Belada Hannina juice (Brown Panaka)

• Nannari sherbet

• ⁠Jeera water

• Barley water

• ⁠Buttermilk (with a dash of salt - for taste!)

• Tender Coconut Water

Practices to Beat the Heat: 🪭

• Castor oil on the eyes, navel (when sleeping)

• ⁠Sleep by 10.30 pm at the latest

• Take a quick break at noon (when the sun is just above the head 🌞)

• Sheetali (for the initiated practitioners)

• Dip feet in cold water by evening

• Restorative asanas: Viparita Karani, Adho Mukha Veerasana (with a bolster), Supta Malasana

• Lastly, breathe out life! 😛

So, that’s our April update. ↗️

If you’d like to know more about what May has in store for us, check out the events below.

Upcoming Events in May!

Would you fancy a guess about our next month’s theme?

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   Love and light,
   Amrutha Bindu Yoga

On March 15, 2025, we proudly celebrated the 10th Anniversary of Amrutha Bindu Yoga. It has been a fulfilling journey of dedicated practice, continuous learning and creating a compassionate community of wonderful yoga practitioner.

The celebrations were a reflection of the last decade. We had a wholesome alumni meet, our yearly Sri-Chakra Pooja, a much-cherished Meet & Greet with all students and a splendid Hindustani performance by Disha. We truly cherish the love, dedication, and presence that each of you bring into Amrutha Bindu Yoga.

Thank you for walking this path with us. Whether you joined us years ago, recently started practice or have brought magic as a teacher, your presence, energy, and commitment have made a massive difference to Sandeep, Medha and the rest of the ABY team. Each class, each breath, and each moment of learning together has enriched our lives. Your dedication to your practice is what keeps us inspired, and your trust in us is what makes this community strong. Thank you for being a part of our story!

As a way to tell you a bit more about how this decade of yoga has been, we have compiled an impact report and we are stoked to share this with you.

Read the report

Online Yoga Teachers Training

We’re back with an Online Yoga Teachers Training! This foundational YTT-200 is a 360-degree foundation on yoga practice and philosophy, which you can join from anywhere in the world. Containing revised pedagogy for the online medium, all classes are live. Whether you want to deepen your practice, learn to teach with confidence, or explore yoga beyond the mat, our online ytt is the perfect first step to learn from experienced teachers. Here are the components of the course:

• Comprehensive curriculum covering asana, breathwork, philosophy & teaching techniques

• Lifelong mentorship and support

• Learning to be proficient in designing intelligent and effective practice sequences

• Yoga Alliance certification upon completion

Who Should Join?

1. Aspiring yoga teachers

2. Yoga practitioners looking to deepen their knowledge

3. Anyone interested in holistic health and well-being

Learn more and register

Upcoming Events

As a part of our bringing different ways to engage with yoga, we have started regular events and workshops. They help you deepen your practice, connect with the community, and explore the many dimensions of yoga. Here’s is what April 2025 looks like at the shala:

1. 5th April, Saturday
   Supporting Your Body: Yoga During Menstruation: A Talk by Medha
   6 - 7 pm
   

2. 5th April, Saturday
   Movie Night!
   7 - 9 pm
   

3. 12th April, Saturday
   Sound bath with Ganesh Srinivasan & team
   6 - 7 pm
   Fee: Rs. 1500
   

4. April 19 - 20th, Saturday - Sunday

   Weekend Retreat: Shatkarma
   Fee: Rs. 2500
   

5. April 26th, Saturday
   Story-telling for kids with Anagha
   6 - 7 pm
   Fee: Rs. 350

If you’d like to sign up for any of these events, please reach out to us on +91-6366361818.

Get in touch

Stay tuned for more updates from us!