The M-Effect

01/12/2026

Shoulder flossing with the strap releases deep tension we often do not realize we are holding. With each breath-led movement, the neck softens, the shoulders feel lighter, and stiffness at the base of the neck begins to ease. Breathing with the movement allows the muscles to relax and the joints to move freely, turning this into a mindful, therapeutic practice. We follow this with a wide-legged forward fold to decompress the spine and release any remaining tension, and finish in Goddess pose to rebuild strength, stability, and grounded energy.

01/11/2026

Bhekasana ( Frog Pose) variation followed by Rabbit Pose(Shashankasana)

Bhekasana works the Anterior thigh fascia, helping release tightness from prolonged sitting.
This pose improves knee joint mobility and elasticity of surrounding tissues.
Releases stored tension in the front body, especially common in those who sit a lot.

Following this with Rabbit Pose (Sasangasana) is an intelligent counterbalance. Rabbit pose flexes the spine and lengthens the back body, helping neutralize the deep front thigh and spinal extension work done in Bhekasana.

01/10/2026

01/09/2026

Before a power yoga session, I share how I see power yoga through a traditional lens. For me, power is not only about strong muscles or intense movement. Real power is built in the mind, through clear intention, conscious breath, and awareness.

The new year is not just about resolutions. It is about making a quiet promise to yourself to take conscious control of your life. That control can only come when we begin to understand our mind and slowly train it, rather than letting it run on autopilot.

As a traditional yoga practitioner, it is always my intention to educate and guide students toward yoga as it was meant to be practiced. Not just physical movement, but a complete practice that builds discipline, clarity, and inner strength.

This is how yoga becomes a true new beginning.

01/07/2026

In this next clip, I am explaining to my students why Vajrasana is the only yogic posture that’s traditionally recommended after a heavy meal.

Yoga is not only about doing poses, but understanding why we do them and how they work on the body. When students know the basics, their practice becomes intentional and effective.

Vajrasana is a simple seated posture, yet it has powerful benefits. Sitting in this pose after meals redirects blood flow toward the digestive organs, supports the digestive fire, and helps reduce heaviness, bloating, and acidity. The upright spine keeps the nervous system calm and supports the natural rest and digest response.

Traditional and practical yoga sessions help students take yoga beyond the mat and into everyday living.

01/06/2026

Hasta Vinyasa is a traditional yogic series that focuses on systematic movement of the hands, wrists, arms, and shoulders coordinated with Ujjayi breath.
It was systematized and taught widely by Swami Satyananda Saraswati as part of the Bihar School of Yoga tradition.

Practiced slowly and consciously, Hasta Vinyasa builds deep strength in the wrists, shoulders, and upper back while improving joint stability, coordination, and nervous system balance.
Each practice is done for 10 rounds while keeping the face soft and shoulders relaxed and keeping precision in the movement.
Pause when needed without forcing.

This practice trains calm strength and presence.

01/05/2026

Sleeping Pigeon (Supta Kapotasana)
Works on deep hip external rotators and
Glutes and piriformis

Tight piriformis can cause deep hip pain or sciatic type discomfort
Poses like sleeping pigeon strongly target and release it
When relaxed, hip mobility improves and lower back strain reduces.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Works on Spine and spinal muscle ,Obliques and core.
This pose improves spinal mobility and posture aids digestion and detoxification

Downward Facing Dog (Adho Mukha Svanasana)
Works on shoulders, arms, and wrists spine and back body chain

Downward facing Dog integrates the effects of the hip opener and twist lengthens the spine and relieves back tension

Overall sequence benefits
• Deep hip release followed by spinal cleansing
• Improved circulation and energy flow
• Ideal for stress release and mindful movement

01/04/2026

Wide-Legged Forward Fold (Prasarita padottanasa)to Half Squat Split (Skandasana)

This flow begins in a wide-legged stance with hands firmly placed on the hips.
As you hinge forward, the spine stays long and the weight distributes evenly through both feet.
The hands on the hips encourage awareness of pelvic alignment and prevent collapsing into the lower back.
From here, you transition slowly into a half squat split, Skandasana, shifting the weight to one side while the other leg lengthens with the toes active.

This practice strengthens the hips, thighs, and glute muscles.
Deeply stretches the inner thighs, hamstrings, and calves.
Improves hip mobility and joint health.
Builds ankle stability and leg strength needed for balance and transitions.

01/03/2026

Power yoga flow

Warrior 1 followed by Dynamic Aeroplane Pose(Dekasana) engages the core, shoulders, and back while improving posture and spinal stability followed by Balancing Standing Split which deepens hamstring flexibility, strengthens the standing leg, and challenges proprioception and concentration.

Strength, balance, and mind-body connection all in one flow!

01/02/2026

Introducing Hasta Vinyasa practice to the class.

This is a deliberate, mindful practice where the hands, wrists, arms, shoulders, breath, and mind move together.

This practice builds deep strength in the wrists, forearms, shoulders, and upper back.
It improves joint stability, circulation, and coordination.
Because the movements are slow, you develop control, awareness, and patience.
It also trains the nervous system to stay calm and steady while the body works.

The mind may get restless or impatient because there is no fast flow to distract you.
You might notice how often you rush or hold unnecessary tension.

Stay connected to your breath and let it guide the pace.
Soften the jaw, eyes, and shoulders even when the arms are working hard.
Move with precision rather than speed.
If sensation builds, pause briefly without collapsing or forcing.
Remind yourself that strength is built in awareness, not in hurry.

This practice teaches you how to stay present, steady, and powerful in simplicity.

01/01/2026

Happy new year everyone!!!!
On January 1st, everyone talks about new beginnings, New versions of themselves.

But real change does not begin with a resolution.
It begins when we step out of what feels comfortable. Change happens when you decide to do something different for the rest of your life.
Whether it is a lifestyle shift or the way you respond to events.
And that choice has to be made every single day, not just for a week or two.

In this video , I am in conversation with an 84 year old woman,who is my dearest friend too.
We talk about life, yoga philosophy, and why most people never create change.
Not because they cannot, but because it asks them to do something they do not like.

Yoga was never meant to be easy or convenient.
It was meant to make you aware.
There is no deadline on growth. Only a decision.

If this year is asking you for something different, listen.

Come join me on a journey to know more about yourself through yoga and life.

12/31/2025

I often begin my class with a short reflection on Yogic Philosophy .Today we spoke about a verse from Hatha Yoga Pradipika.

When the breath is moving or unsteady, the mind also becomes unsteady.
When the breath becomes still and regulated, the mind too becomes steady.
Through this steadiness, the yogi attains stability and inner firmness.
Therefore, one should learn to regulate and restrain the breath.

I want my students to pause and understand that yoga is not just about shapes or effort. It begins with the breath.

Sharing yoga philosophy at the start grounds the practice in its true purpose.

This approach also helps students practice with intention. Intention is the foundation of discipline. When the mind knows why it is practicing, the body follows with focus, consistency, and clarity. This is how yoga becomes a practice of strength, steadiness, and self-mastery, both on and off the mat.