If the name TKV Desikachar is new to you, we feel privileged to provide you an introduction to this cherished beacon of yoga’s wisdoms, who helped sow the seeds of global modern yoga outside of India.
TKV Desikachar (1938 – 2016) is a well-known and respected figure in the history of modern yoga. The son of legendary Tirumalai Krishnamacharya – referred to as the father of modern yoga – Desikachar was part of a group of students under the tutelage of Krishnamacharya in his home country of India.
Krishnamacharya had left an evolutionary footprint on postural yoga, cementing the concepts of an intelligent and sequential flow of movements for individualised and therapeutic benefit, and linking movement to breath.
Desikachar & Krishnamacharya with Indra Devi
Krishnamacharya is the source of our teachings here at The Yoga Institute, thanks to Desikachar, whose English language skills & travels, combined with his extraordinary understanding of his father’s deep reservoir of knowledge and his disarming & loving ways, enabled him to live as an embodied bridge between the ancient wisdom derived from his father, and the peoples of westernised nations like Australia and New Zealand.
In the latter part of the 20th century, Desikachar and his fellow students took his father’s teachings to every corner of the globe like seedlings in the wind and cemented the basis of modern yoga as we know it globally today.
He was particularly instrumental in securing movement linked with breath and proliferating the teaching approach developed by his father, known as viniyoga. That is, that yoga is most effective when the teacher has the skills and care to adapt yoga to the unique needs, conditions and interests of the individual in question, rather than making the individual adapt to a certain style of yoga.
And just as his father had sought to unify different branches of yoga, Desikachar was also a force for unity: he wanted this beautiful teaching approach to flourish, but was happy for it to lose any attachment to a name or ‘brand’, knowing that labels would only lead to separateness in yoga. For Desikachar, it was simply Yoga, with a capital Y, tailored for each person’s needs.
Our Connection to Desikachar
Founder and director of The Yoga Institute, Michael de Manincor, was so inspired by Desikachar’s book, The Heart of Yoga, that he sought Desikachar out to take his already long-established yoga practice and knowledge, to a new and deeper level. Michael had the great fortune to be taught and mentored by TKV Desikachar, both in India and Australia, over an expanse of years in the new millennium, and credits their connection with forever changing his life. Their student-mentor relationship (and friendship) endured until Desikachar’s passing in 2016.
Their connection has lead to the transmission of yoga’s wisdom to countless people here in Australia, who have sought out The Yoga Institute to take their yoga deeper, and bring about a shift in their own lives.
During a visit to Australia many years ago, when Michael asked Desikachar how to thank him, he replied, “Keep the river flowing”, and to this day, that is our mission here at The Yoga Institute, to help more and more people access the authentic, transformative and healing powers of yoga.
Here at The Yoga Institute, each 21st day of June, we joyfully celebrate the birthday of TKV Desikachar in conjunction with the International Day of Yoga!
Hear Desikachar Share His Wisdom
Watch the gentle and wise Desikachar discuss yogic concepts in this video here (with gratitude to fellow student and friend of Desikachar, Mr Mark Whitwell)
150-hour Heart of Yoga Studies course: Study yoga for pleasure and to deepen your own practice, OR to add valuable hours and knowledge to previous yoga studies
Let’s unpack the features of Warrior II to enjoy its full benefits in safety.
One of a collection of standing poses (mostly lunges) grouped by the Warrior name, Warrior Two is perhaps one of the most iconic standing poses.
Virabhadrasana II (Warrior II)
Also known as: Virabhadrasana II
Vira = Hero or Warrior
Bhadra = Good or auspicious
Asana = Pose
Functional Classification
Samasthiti (spine is straight)
Benefits & Effects
Opens chest
Creates expansion in entire body (space in the joints)
Strengthens legs, ankles, knees, and feet-arches
Improves balance
Stretches hips and shoulders
Builds concentration and focus
Warrior Two is a beautiful combination of power and peace. While building strength to many parts of the body, we consciously soften other areas, such as facial muscles and eye gaze.
Vinyasa Krama, Breath and Drishti (The How To…..)
There are many varied and creative ways to enter into Warrior Two. One of the classical ways to enter and come out of the posture is:
Stand in samasthiti
Take a stride sideways, feet parallel
Turn the left foot out, hips remain facing front
Inhaling, raise the arms from the sides to shoulder-height, palms facing down
Exhaling, bend the left leg, keeping the knee in line with the ankle, and turn the head and gaze towards the left hand. Maintain a straight back, tilt the pelvis under. Balance the weight between both feet. Breathe naturally. Hold for a few breaths as desired
Inhaling, straighten left leg, turn head back to centre
Exhaling, lower arms to sides
Turn the left foot back to parallel position.
Bring the feet back together, back to samasthiti
Repeat on the other side.
This vinyasa krama can be varied for different ages, abilities, and other circumstances.
Alignment and Things to Watch For
Before we look at the areas of the body we run our attention over in this posture, let’s consider why we do that. Alignment cues can serve various purposes.
The very term itself – alignment cues – did not really exist until modern times. They can of course be used to minimise risk of injury, but many people misconceive this to mean that everyone should be doing the exact same thing, all the time.
Ironically, it is approaching yoga postures with a one-size-fits all mentality that is likely to lead to injury. It can also unhelpfully lead to the belief that there must be a right way and a wrong way to move your body.
There is a right way for you, but beware the yoga teacher that expounds a notion of one singular right way of doing any pose.
Yoga is not a choreography. Its beauty comes from each person learning to listen to their unique bodies and their own unique mind-body-emotion experience of being alive. What is right for one may not serve another.
Alignment cues created to avoid unnecessary strain or pressure on human bodies have evolved because of the western world’s adaptation of yoga from something that was traditionally taught one-on-one or to very small groups of people, to something that is often taught to very large groups of people. In this context, they can indeed be useful to help keep participants safe in a big group environment.
But did you know, refinements to a posture’s precision traditionally serves two key purposes, that were not directly related to safety:
MOVEMENT OF PRANA – coordination of breath and body can be used to direct and move energy around the body, better serving the healing process, and ultimately assisting a person’s spiritual evolution, as energy rises to our higher chakras.
STAYING PRESENT – by doing a mental checklist from the ground up where and how your body is placed, keeps your mind grounded to the present moment and less likely to wander off to review past events, or rehearsing the future.
Be kind to yourself and bear these more traditional purposes of ‘alignment’ in mind as you practice, learning to let go of the one-size-fits-all approach. Below are some tips that may help you stay safe, present, and allow prana to flow, but always make the practice yours.
Press the outer edge of the back foot into the mat and lift the arch of the foot.
Keep the torso vertically upright (shoulders over hips), and spine neutral (not over-arching).
Hip and shoulder girdles face the side of the mat while the front foot points towards top of mat. The sacroiliac joint (SI) is a joint that connects the base of the spine (sacrum) with your hip bone. It does have a small amount of mobility, but its primary function is stability, so it’s important to respect its range. Turning the chest to the side can be more challenging for people with more limited SI mobility and may require more spinal rotation. (If the chest is not facing the side, nerves branching into the arms can be compressed and cause tingling).
Imagine drawing your heels towards one another to activate inner thigh muscles.
A sensation of external rotation in the front leg prevents the bent knee rolling inwards and dumping undue pressure on the knee joint, specifically the shock-absorbing meniscus tissue and the stablising medial collateral ligament (MCL). Aim to keep the kneecap in line with your second toe.
Stacking the knee precisely over the ankle can be a useful safety measure. Weight-bearing in the knee increases as the knee moves forward of the ankle (specifically on areas like the stabilising anterior cruciate ligament (ACL). So, encouraging students’ knees not to move forward past the ankle can be a good way to err on the side of caution, especially in a big group class, for people with ACL injuries, people with knee pain or for beginners while people may be building up strength in their quadriceps (thigh muscles). But also let’s recall: your knee extends further out than your ankle every time you take a flight of stairs or walk up a hill. True risk levels may depend on how far further forward the knee is, whether that person is carrying ACL issues, how long the pose is being held for and how strong the practitioner’s lower limbs are*.
Some people may crunch shoulders up towards the ears. Shoulders drawn back and down can feel more comfortable and release unnecessary tension.
What is right for one person may not be right for another
* Observe the father of modern yoga, Krishnamacharya, in a similar lunge posture, intimately familiar with his own body’s limits, moving into a deep lunge with his knee a little further forward than his ankle. Many yoga teachers today would rush to “correct” him, preferring to have codified rules that apply to everyone. Indeed this knee positioning may not be safe or appropriate for everyone, but is an apt reminder of the principles of viniyoga.
Stay present to how each posture feels in your body and practice svadhyaya (self-enquiry) and ahimsa (non-harming) with your precious & unique self.
Onward Sequencing
Some progression ideas may include Half-Moon (Ardha Chandrasana) or Extended Side Angle (Utthitha Parsavakonasana)
Preparations and Counterpose
Some prepatory suggestions may include:
Sun Salutations
Seated Bound Angle (Baddha Konasana)
Tree Pose (Vrikshasana)
Low Lunge (Anjaneyasana)
Triangle (Trikonasana)
Goddess/Horse (Utkata Konasana)
Counterpose examples may include Mountain (Samasthiti), Wide-Legged Forward Fold (Prasarita Paddotanasana) or even repeat a sun saluation.
Modifications & Adaptations
Reverse Warrior (Viparita virabhadrasana) is accessible by simply moving arms, torso and gaze, lower body stays in place.
A wider step may better accommodate the ability to lunge more deeply, while a shorter stance may relieve pressure in the knees and help you feel more stable
Resting the bent leg over the edge of a chair can help your body get a taste for the pose. There is no need to get your thigh parallel to the ground unassisted, especially before your body is ready.
Experiment with arm posture such as cactus arms or prayer hands
Try kneeling Warrior II
Contraindications
People with neck issues may opt to keep their gaze to the side of the mat, and people with blood pressure, knee or hip conditions may like to seek the guidance of an experienced yoga teacher or yoga therapist.
InterestingSidenote: War & Peace?
Many people are intrigued or confused to find postures named for warriors, and those that have delved into the philosophy of yoga may be familiar with the notion of non-violence, so it’s fair to be curious about the postures’ names.
Indeed, part of Patanjali’s Yoga Sutras is the 8 Limbs of Yoga, including the Yamas and Niyamas – a collection of suggested practices and observances for on and off your yoga mat that encourage us to think about how we think and behave towards ourselves and others – and the very first Yama is that of Ahimsa (non-violence or simply ‘do no harm’).
A quick example on the mat: We are practicing non-harming towards ourselves when we don’t allow our ego to push us into poses or depths that are beyond our body’s safe limits.
Quick example off the mat: We are practising non-harming for others when we choose to refrain from gossip, or when we protect other living things.
So, if non-harming is one of the suggested guidelines to progress our spiritual selves, how does the reference to battle fit in? Well, recall that yoga is all about helping us to manage our human condition. Becoming peaceful in our mind, to ourselves, and others is not without effort. We do not simply choose once; it is an ongoing process of observing ourselves and choosing, observing ourselves and choosing, observing ourselves and choosing, often against very ingrained and tempting patterns.
Patanjali summarised humans’ cause of suffering with the klesas, those aspects of our underlying operating system – mostly not even visible to us – that impede our spiritual growth: self-ignorance, ego, attachment, aversion, and fear of misfortune/death. All play a role in being obstacles for us, but we could say that all klesas arise from the first one: self-ignorance (Avidya in Sanskrit).
The analogy of battle can be seen in stories of Krishna and Arjuna, and stories of Shiva, for example. The stories are not glorifying combat or battle, they are stories to be unpacked and interpreted, not taken literally. It is not just yogic texts that employ the use of metaphor, it is a commonly used literary tool in an array of spiritual and religious texts where the lesson is couched in a tale.
The reference to the Vira (‘heroes’ and ‘warriors’) may serve as a reminder to us of the conscious efforts we need to make in our struggle against our own self-ignorance and other obstacles to spiritual freedom.
Written by Nicole Small, The Yoga Institute
Virabhadrasana II – Muscles of the Lower Body: Image courtesy of our partners at YogaAnatomy.net
Widely referred to as the father of modern yoga and the teacher of teachers, Tirumalai Krishnamacharya, is the source of the teachings that we share here at The Yoga Institute.
An extraordinary individual, whose entire lifespan was dedicated to the study, practice and sharing of yoga, and healing others. With multiple degrees in subjects including the Vedas, Ayurveda, Astrology, Indian Philosophy and Yoga, Krishamacharaya was an avid scholar. He was also a family man, a teacher, healer and mentor.
The Most Famous Yogi You May Not Know Anything About
An ancient system, yoga’s development can be traced back thousands of years, with key texts and oral tradition providing a precious, and often fragile, gossamer-like thread to the present day. Its practices and processes were not linear, with varying focus and credence given to particular aspects over the millennia, and the emergence of distinct branches of yoga, including Hatha yoga (most associated with the use of the physical body in the journey towards spiritual liberation).
The political landscape in India under colonial rule, however, saw Hatha yoga fall into decline, at peril of disappearing. A small group of individuals in the 19th century, keen to see the heritage of Hatha Yoga endure, worked hard to maintain a fragile unbroken thread of knowledge continue to be passed down.
Krishnamacharya was born in southern India in 1888, and began learning and mastering the Vedic darsanas (philosophies) as a youth, and later going on to more study including Ayurveda, Patanjali’s Yoga Sutras and the Sanskrit language.
Physical postures (asanas) are scarcely referenced in yogic texts prior to the modern age. Krishnamacharya spearheaded their elevation and refinement, and developed new asanas and techniques, including precise and therapeutic ways they could be sequenced. A key contributor to the survival of Hatha Yoga to the present-day, he left an evolutionary footprint on postural yoga, cementing the concept of an intelligent and sequential flow of movements, and linking movement to breath.
Krishnamacharya ‘s legacy goes well beyond that of elevating physical movement and breath, however. His expertise on Patanjali’s Yoga Sutras and the Sanskrit language, also helped challenge the way the Sutras were being taught. Knowing that the transmission of the Sutras relied on processes of translation and interpretation, he offered slightly nuanced ways of unpacking each sutra, based on his deep understanding of the Sanskrit language. For example, it’s common to see the translation of the second sutra as, “Yoga is the cessation of the fluctuations of the mind”, and while this is not incorrect (indeed, it’s a tidy and readily-accessible way for people to learn that yoga is about more than physical postures), Krishnamacharya went deeper into the complex nature of each Sanskrit word chosen in the original text; he offered up an interpretation for the second sutra that went beyond calming an easily distracted mind, that Yoga was about developing the power of the mind, to bring select thoughts together in a clear, and laser-focussed way, helping the mind be capable of extraordinary (perhaps even supernatural) abilities.
Krishnamacharya celebrated the unique path and abilities of each individual, and at the core of his philosophy was for yoga teachers to teach what was authentically inside of them, customised to the needs and situation of the individual. This approach to teaching is called viniyoga: the appropriate application of yoga based on the needs of the individual and the situation.
Despite his dedication to academia and study, Krishnamacharya was keen for people to balance dedication to knowledge, with commitment to daily practice and self-observation. He taught that yoga was to be an experiential learning, that students would learn the teachings and apply them in their real lives. He wanted the wisdom to be passed down by people who had accumulated lived experiences of the teachings, by those who mindfully observed how elements of the teachings showed up in their own daily lives.
Passionate about sharing his knowledge, he wrote several books (including the Yoga Makaranda in 1934) but always attributed the wisdom to the divine and to his own teachers. This resistance to take major credit for his own innovations and work – coupled with his lack of international travel and limited English language – meant that his role in helping yoga reach millions of people around the world, was not widely understood or valued until the latter part of the 20th century.
It was only in the latter part of the 20th century when his own students picked up the mantle to share yoga more broadly, their travels, teachings and writings captured the imagination of the world and inadvertently catapulted Krishnamacharya’s students to fame in their own lifetimes. These include Patabhi Jois, B.K.S. Iyengar, Indra Devi, Srivatsa Ramaswami, A.G. Mohan, and his two sons, T.K. Sribhanshyam and T.K.V Desikachar (the latter being a teacher and mentor to our founder and director, Michael de Manincor).
At age 96 after fracturing his hip, Krishnamacharya declined surgery and designed a practice for himself to do while recovering in bed. He continued to teach and enjoyed sharp cognitive health right up to his passing at age 101, in 1989. He dedicated his entire life to learning, and then sharing his knowledge, and using his yogic and ayurvedic techniques to heal people.
Honouring Our Lineage
Yoga has a long and distinguished history. Even in ancient times, yoga evolved according to time, place, needs and preferences of the people, a major reason why we there are various branches of yoga (for example, some feel more drawn to a devotional type of practice, others more so to a scholarly approach). Just as there are various branches of yoga, there are multiple lineages within branches and and it is natural that branches, lineages and traditions will overlap as much as they differ.
Honouring a lineage is not like joining a club, nor does it disregard the many other key figures in the modern history of yoga, or indeed anyone’s right to resonate with wisdom teachings from any source. Such thoughts can only lead to separation and the human tendency towards judgement, ‘right’ and ‘wrong’, ‘my way’ and ‘your way’. These are not helpful thoughts.
Krishnamacharya himself discouraged the tendency to want to separate categories of yoga. He described all branches of yoga as connected pieces of the same picture, they were all part of an integrated and holistic approach to wellbeing, and indeed to spiritual liberation, stating, “There is no jnana yoga without bhakti yoga. There is no bhakti yoga without hatha yoga”.
He and his son TKV Desikachar even leaned away from the over-use of the teaching approach terminology ‘Viniyoga’, in recognition that labels can lead to separation and judgement, and preferred to view it all as simply Yoga.
We offer acknowledgement and gratitude for Krishnamacharya’s life’s works and his synthesis of so much wisdom for the betterment of humankind.
We acknowledge, honour and give thanks to those who came before, who helped to pass the wisdom of yoga on. By honouring those who came before us, we can better be a link in an unbroken chain of yoga’s rich and healing traditions. Honouring lineage connects our practice to something greater than ourselves, strengthens our ‘gratitude muscle’, and helps protect us from the hazards of over-associating with individual ego. Many believe taking time to honour lineage is also an helpful way to minimise yoga being projected and taught as little more than an exercise class.
In our classroom here at The Yoga Institute, we like to commence lessons with invocations and chants that celebrate the coming-together of student and teacher, and acknowledge Krishnamacharya and his spiritual & intellectual forebears. Additionally, each year we honour this extraordinary man on his birthday on 18th November.
Let’s comprehensively unpack the features of Downward-Facing Dog to enjoy its full benefits in safety.
Perhaps one of the most famous yoga postures, Downward-Facing Dog is suitable for Beginners through to Advanced, and in addition to being a pose unto itself, is often used as a transition between poses.
Also known as
Adhomukha Svanasana
Adho = Down,
Mukha = Face,
Svana = Dog,
Asana = Pose
In English, it’s often abbreviated to simply Down Dog for ease.
Classification
Pascimatana (forward bends)
Benefits & Effects
Down Dog can be both energising and restorative. It brings warmth to the back of the body and shoulders, and lengthens the spine, but being a pose where the head is lower than the heart (it could also be fairly classified as an inversion), it also soothes and relaxes the nervous system.
Vinyasa krama, breath and drishti (How To…) One of the classical ways to enter the posture is this:
Stand in samasthiti.
Inhaling, raise arms from the front, in line with ears, palms facing the front.
Exhaling, bend forward and place palms by the sides of the feet, bending knees where necessary, head touching legs (if applicable), chin down.
Holding the breath out, shift weight onto hands, lift legs back, landing feet together in a horizontal position (chaturanga dandasana), or simply step back into your plank posture.
Inhaling, lift chest up while straightening elbows into Upward-Facing Dog
Exhaling, lift hips up, move chest towards the legs, crown of the head down. Legs straight where possible, weight on hands and legs, heels reaching for the floor, chin down. Breathe naturally.
This vinyasa krama can be varied for different ages, abilities and other circumstances.
Alignment and things to watch for
Upper arms should externally rotate
Spine is straight, bend the knees a little if necessary
Broadening across the upper back can take the crunch out of shoulders in ears
The shape of your ankle joint can influence the heels’ ability to reach towards the floor, as much as hamstring length – forcing the heels down can injure your back. Some people’s heels will never reach the floor.
Effort without a sense ease may result in holding your breath! Let breath be your guide.
Preparation and Counterposes
Gentle warm-ups may include for example:
Cat & Cow spinal movements
Wrist circles
Standing Forward Fold (Uttanasana)
Puppy Pose
A classic counterpose is the restful Childs Pose (Balasana)
Modifications and Adaptations
Placing a blanket under the hands to take the pressure out of wrists
Bent knees can help if you tend to round your spine in Down Dog, to take some of the stretch out of tight hamstrings, or if you have lower back pain.
See also Contraindications below
Experiment with:
Lift one leg straight up into 3-Limbed Stick (3-Legged Dog)
Play with an inversion modification by placing hands on the floor with feet on a wall
Try Revolved Down Dog by releasing one hand at a time to take hold of the opposite ankle, twisting the upper body.
Contraindications
People with neck, wrist or shoulder injury are best advised to practise under the supervision of an experienced teacher or yoga therapist.
This pose may not be suitable for people with low blood pressure, eye conditions such as glaucoma, or acid reflux issues, but may be adapted to have hands on a wall or chair instead of on the floor.
Many people approach the start of a deep dive into yoga study with an impression or inkling that there’s some kind of philosophy attached to yoga – usually from brief references made during yoga classes. But until you actually study yoga in a comprehensive way and see how all the various parts fit together, you may well be wondering, “What on earth does philosophy have to do with my yoga and why should I bother to learn it?”
Many of us will be familiar with yoga classes featuring snippets of wisdom amongst the asana and breathing practices. Perhaps you were invited to ponder how pushing yourself beyond your physical limits or paying attention to your own negative self-talk were contrary to the yogic principle of ‘do no harm’. Maybe you were invited to contemplate ‘surrendering’ into a particular posture.
For yoga enthusiasts yet to undertake any formal yoga studies, it may be difficult to see the big picture that your yoga teacher is so keen to reveal to you and why.
Even for very experienced yoga teachers, weaving the wisdom of yogic philosophy into mainstream classes can be a challenge. Yoga teachers are attempting to meet people where they are at, and for many, this is a patient and loving journey to helping people simply see that yoga is about far more than just physical postures.
This can be a slow transition. Yoga teachers are very aware that many of their students have turned up for a physical workout, and all the specific benefits that go along with physical prowess. They know that if they talk about philosophy for 15 minutes, there’s a risk this may be too-much, too-soon for some people who then don’t return, and a bridge may be lost. So yoga teachers tend to take a gently-gently approach, dropping little breadcrumb pearls here and there, to gently move people towards an interest in observing their own thought patterns and way of being.
What yoga is really all about
What your yoga teachers have been doing is fostering opportunities for you to change the way you think.
Because, let’s face it, on some level you already know that once you’ve nailed the perfect chaturanga/headstand/splits etc, the satisfaction will wear off and there will be something else to replace this desire, and we’re suddenly back to a state of striving with feelings of dissatisfaction or lack.
“You know what happened when I finally got handstand lotus in the centre of the room?
NOTHING!….
…..I still had to go home and wash the dishes” (Judith Hansen Lasater)
This snapback sensation of dissatisfaction is true of any goal or acquisition that is external to us, where we place our ‘happiness’ in the hands of things are temporary by nature (such as physical prowess…one day we will age), or where we over-identify with goals that feed our ego. Feeding our ego doesn’t satiate its appetite; to the contrary, being fed makes ego’s appetite stronger, so it needs to be fed over and over and over, more and more. The result is that we are constantly chasing something outside of ourselves to feel better.
But we need not live this way, with this restless mind, craving and heartache.
What if being human came with an instruction manual that taught us possible ways to free ourselves from suffering?
‘Enlightenment’ is a big concept – worthy of its own libraries of content – and can be tricky to wrap our heads around. Some people prefer to see themselves simply on a journey towards sustainable calm and contentment.
A sense of sustainable contentment and peace comes from within, so it is changing the way the mind worksthat forms the foundation of yoga.
We can use physical movements to work through the body – being the most accessible and relatable layer of our selves – but the real shift happens in our mind and emotions.
Here at The Yoga Institute, we often use the terms yoga philosophy and yoga psychology interchangeably, as we guide people to see the influence these learnings can have on mental and emotional health.
Through yoga we learn to observe ourselves as if observing a third person. This self-awareness gives us the freedom of clear-thought, so we can make conscious choices in our lives and not suffer unnecessarily at the constructs of our own minds.
For example, we’re all familiar with the little inner-critic that says things like, “You’re not good enough”, “They don’t really like you”, “That only works for other people, you can’t do it”, “You’ll never heal”, “Life will always be hard”……. Yes, that voice, we all have one! We could all benefit from being present enough to choose not to believe every thought that pops into our heads, right?
Just because a thought arises, doesn’t make it true. You are not your thoughts. This is the gift of yoga.
But we can’t exercise our right to choose which thoughts to believe, if we don’t actively practice monitoring and observing our thoughts.
Without self-awareness, our thoughts will take us down some deep and self-limiting rabbit-holes faster than you can say “Yoga pants”! It is the practice of observing ourselves that allows us to select which thoughts we will engage with or entertain. We do not need to be passengers.
This is why here at The Yoga Institute, we often say, “Anything you do with attention to how you feel and how you are being, is doing yoga”. Every moment of the day is an opportunity to observe how we are being.
The human instruction manual
Yogic philosophy is often referred to as a blueprint for how to live well, how to how to live happy, healthy and peaceful lives with the double-edged gift of being born into the human condition.
Our true, unchanging self – with its calm, loving and peaceful ways – is already there and has always been there; our work as humans is to learn how to remove the mental blockades we’ve made for ourselves to re-connect with our real selves.
“Whaaaat?” Ok, let’s re-phrase this a bit more plainly for the modern era:
Put another way, Yoga is ultimately about mental and emotional health, with an array of wonderful physical side-benefits.
People who have experienced the benefits that yoga can bring – benefits that go well beyond the physical level, such as a sense of calm or greater patience – make ideal candidates for teacher training. Their own lived experiences tell them that yoga isn’t just an exercise class, that there’s something more here.
Yoga, spirituality, religion – how do they all fit together?
It’s important to note that Yoga is not a religion, as can on occasion be misinterpreted. With consciousness, humans sought to find practical answers to life’s most profound questions. History shows us this quest can lead to the existence of religions, but there is an important distinction between philosophy and faith.
In yoga we contemplate the concept of ‘self’ – that unchanging part of ourselves, that part of ourselves that knows that despite how our physical appearance changes over a lifetime, and despite how much our opinions, attitudes, likes, dislikes and so on are all subject to change over our lifetimes, we recognise it’s still us inside, there’s something unchanging within us – and this can feel quite spiritual for some people.
Nothing in the study of yogic philosophy asks for you to accept or believe anything on face value. We discuss at length the lessons Patanjali may have been endeavouring to impart, looking at multiple interpretations and translations. Your part is simply to be curious, see what resonates for you, and to see how things may show up in your own life.
Yoga does not seek to override or supplant anyone’s existing religion. It can co-exist and even enrich people’s faith systems. Yoga does not tell us what to think, it teaches us how to think with greater clarity.
To connect with one’s unchanging self is to simultaneously witness that we are also connected to – and part of – something greater than ourselves. This process and experience is not restricted to people who align with a particular earthly set of beliefs, it is the birthright and potential of every single human being, irrespective of the presence of a religion or not.
“A lot can be said about what is yoga. One meaning of the word yoga is to tie the threads of the mind together. Yoga is not a religion. But a religious person can use yoga. Whether you’re a religious person on non-religious person, you need a mind to understand life….. Yoga is not a religion, it is a discipline.” (TKV Desikachar)
Sources of Yogic Philosophy
You may on occasion hear of ancient texts such as The Bhagavad Gita, Patanaljali’s Yoga Sutras, and their older forebears, The Upanishads and The Vedas.
The Bhagavad Gita and the Yoga Sutras are often seen as the distillation of the existential wisdom that had – up to their creation – been passed down in either in oral tradition or in extensive volumes of literature.
Patanjali’s Yoga Sutras
For thousands of years before Patanjali write the Yoga Sutras, humans had been contemplating who was the observer of their own actions, reflecting on the concept of ‘self’.
As you may well expect, a comprehensive instruction manual for how to live with the human condition, may get very long and complex after all those years.
Patanjali sought to condense the recipe for freedom from suffering into a more succinct text, elegant and almost poetry-like. Each sutra is about one sentence long (sometimes two or three), and totalling less than 200 all together.
The resulting text, consisting of 4 main chapters, was abundantly more portable and easy to reference. However, so much depth has been packed into the careful and deliberate choice of words in each sutra, that its richness is best revealed with the help of someone to guide us and help us unpack each sutra and guide us around how we can observe this for ourselves in our real life.
The 8 Limbs of Yoga are perhaps the best known section of the Sutras, including ‘codes of conduct’ referred to as Yamas and Niyamas. Books and books can be written on each sub-topic and the sub-topics under that, and so on. However, the 8 Limbs are only a comparatively small piece of the broader wisdom on offer.
With the help of an experienced guide to unravel the ancient wisdom, and the encouragement to then notice these aspects showing up in our lives and to experience their teachings beyond their academic contemplation, well, this is when aha! moments happen. And the seeds of transformation start to grow and bear fruit.
Why we place so much importance on yogic philosophy
Our mission is to help people deepen their love and understanding of yoga, and to help people share the healing power of yoga. Particularly for those people who feel drawn to learn how to teach yoga to other people, there is a significant mantle of responsibility.
At The Yoga Institute, we dedicate a lot of time exploring yogic philosophy and helping people see the mind-body-spirit connection.
Having a suitable guide, plus the time and spaciousness to allow aha! moments to occur is critical to quality yoga training, so that you may in turn guide other people towards their own shifts and transformation.
As people grow and change with their yoga journeys, they not only become calmer, more resilient to change and stressors, with a greater sense of wellbeing and contentment, they love and accept themselves better. They then go on to foster better and more caring relationships with others, and to be more responsible custodians of the planet.
Learning and living yogic philosophy helped former student Natalie in her own life, as well as how she connected to others as a teacher. Read more here.
When we can love and accept ourselves, that peace will radiate outwards to others.
Could you live with greater freedom with a little less self-criticism and a little more self-compassion?
Could the world use a little less outward judgement and hostility, and a little more kindness and peace?
It’s why we’re so passionate about our mission….
Yoga: making the world a better place, one person at a time!
Written by Nicole Small, The Yoga Institute
Keen to take your personal yoga practice to a deeper level?
Our study options aren’t just for aspiring teachers, but for anyone who wants to deepen their personal practice or simply gain a better understanding of the breadth and depth of the life-affirming practice of yoga.
Written by graduate of the 500-hour Teacher Training Diploma, Stephanie Musgrave
Steph’s Yoga Journey
I came to Yoga while working in a fast-paced corporate environment and immediately fell in love with the stress release that my daily asana practice at a local gym gave me.
After 7 years of regular practice, I was really interested in learning more so I decided I wanted to become a teacher to hopefully share the benefits that I had received with others. I definitely was obsessed with mastering more challenging poses, and had a misconception that a Yoga teacher should be able to hold handstands, headstands etc and generally have an aura of mystery around them.
I laugh now as I was well and truly unconsciously incompetent in my knowledge of what a teacher could be (hint, it’s a lot more and deeper than this!) and it’s thanks to the institute that I was able to peel back the curtain on the beautiful practice of Yoga.
Why The Yoga Institute
You never forget a great teacher right? I had developed a habit of testing out every Yoga studio I came across and had experienced a few amazing teachers who were extremely knowledgeable, confident and most importantly, kind. After chatting with them they had one thing in common, they had done their training with the Institute.
I had also looked into a few other courses offered in Australia but the Yoga Institute really stood out amongst the pack as it seemed to offer the most extensive training on both a practical and theoretical level and also didn’t portray the perfect “instragrammable” yoga bodies in their marketing. To me this suggested a deeper level of course on offer.
During my year of training, my whole perception of Yoga completely changed: it went from viewing Yoga as a physical act with a bit of breathing thrown in, to understanding that it is a rich philosophy steeped in history and a way of life that can set people on a path to have a more stable and calmer mind through a number of tools, not just asana. Through studying the Yoga Sutras, and developing a daily meditation practice, I was able to become a much less anxious person and release unrealistic expectations of myself in life and misconceptions of what a Yoga teacher should be. After teaching in the real world, these realisations would be far more beneficial to my students than being able to fold myself into a pretzel.
After The Yoga Institute
The course brought many unexpected joys; like making lasting friendships, tools for pregnancy and motherhood, and giving me the confidence to go out and teach!
After graduating, I set up a little home studio in a barn where I was living in Glenorie, and was ecstatic every Sunday when people from 21 years of age to 65 showed up on my door for class. It was the Yoga Institute’s focus on experienced-based learning and adapting classes to all individuals that enabled me to achieve this. Shortly after I opened up the barn, a boutique gym Platform Fitness also launched near me and I joined them as a teacher leading up to 9 classes a week. When I was teaching there, it gave me a sense of purpose that I had never experienced before in my life.
Then my husband and I moved to the Central Coast and I became pregnant, so I had to say farewell to my gym family. A challenging early pregnancy coupled with covid lockdowns meant I had to lean heavily on the lessons of Yoga such as surrender and self-study during this time, as I had to let go of my pre pregnancy asana practice and teaching role due to intense morning sickness.
After all of that, the thing that I am most grateful for in my Yoga training at the Institute is that many of the tools I learnt there (movement, pranayama breath work, mantras, sound and surrender) served me during the birth of my son. My empowered labour set us up for a great to start to his life and motherhood in general, which was definitely an unexpected benefit of the course!
I do hope to get back to teaching in the near future and delve more into pre and post-natal Yoga, as well as Yoga for children, but for now I am content with caring and nourishing a little human.
Our study options aren’t just for aspiring teachers, but for anyone who wants to deepen their personal practice or simply gain a better understanding of the breadth and depth of the life-affirming practice of yoga.
The Mentoring Component of Your Studies with The Yoga Institute
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“Mentoring” is a modern word that describes an essential part of the tradition of yoga throughout history.
Yoga Australia recognises and encourages the importance of mentoring, both being a mentor and being mentored, at all levels of training and teaching in yoga. Here at The Yoga Institute, we have a team of experienced mentors who provide one-on-one mentoring for our trainees.
A dedicated mentor is one of the important (and cherished) features of our:
500-hour Yoga Teacher Training course
150-hour Yoga Studies course, and
650-hour Post-graduate Yoga Therapy Training
If you have never had a mentor relationship – particularly in the yogic sphere – you may be naturally curious how this works and why it’s so beneficial. So what is mentoring, and how does it work?
What is a mentor?
A yoga mentor is a senior Yoga Teacher, with extensive experience in their field.
Mentors live and breathe yoga, are committed to the teachings of the Yoga tradition and in addition to offering yoga in group or individual environments, they are very often also trainers themselves, helping to train aspiring yoga teachers and yoga therapists.
Our panel of mentors at The Yoga Institute are passionate about helping others and sharing their knowledge.
What can you get out of having a mentor?
– Additional support and guidance navigating your course and its workload
– The gift of a personalised yoga practice tailored to your own special requirements
– One-on-one assistance with assessments, course content and general yoga questions
– Support and advice through the practicum component of your course
– Insights from someone who remembers being where you are, and has the benefit of experience to share
– A dedicated source of encouragement and care
– Someone to help you see where your own habits and patterns (samskaras) may be self-limiting in your yoga journey
What are the qualities of a good mentor?
– Depth of experience
– A deep understanding of yoga, its history, context and applications
– Strong teaching, listening and communication skills
– Provides a caring, supportive and authentic environment in which to connect
What are the qualities of a good mentee?
– Curiosity to learn, question and seek answers to deepen their knowledge
– Open mind and open heart: allow yourself to being guided and to take on suggestions and feedback from an experienced mentor
– Commitment to steering the mentoring relationship and proactively booking and attending session with mentors
How does mentoring at the Yoga Institute work?
Dependent on the course you do, a number of sessions are automatically included as a feature (see below)
Shortly after your course commences, you will receive an email matching you to one of our mentors. Students will proactively reach out to their mentors and book their mentoring sessions in. The mentors are asked not chase students, to help students build discipline and responsibility.
You can meet where suits (Our premises at Cammeray is an option, as is via Zoom where necessary, though we encourage your first meeting to be face to face so your mentor can learn about your body to help you refine or build a tailored practice).
Typically, one of the first things a mentor will do is learn about you and help you review any existing home practice, or design a personalised practice for you, tailored for body and your individual needs at the time (physical, mental, emotional).
In addition to the specific mentoring session, mentors are available throughout your course via email and/or phone support to assist you along the way too
500-hour Yoga Teacher Training Diploma – includes 8 mentoring sessions
150-hour Yoga Studies course – includes 3 mentoring sessions
650-hour Yoga Therapy Training – includes 2 mentoring sessions per yoga therapy module (plus additional sessions for the Therapeutic and Professional Practice module)
Many of our students report mentoring as one of their favourite features of their training process, and some go on to privately enjoy a mentoring relationship with their mentor long afterwards. At the completion of your included mentoring sessions, you can chat to your mentor about a private arrangement ongoing if you wish.
How can we support you ?
Join us, together we will grow, learn and inspire.
Yoga as a microcosm of life and a pathway to conscious living
Written by graduate of the 500-hour Yoga Teacher Training Diploma, Christine Chu
From my first exposure to yoga, I always knew I would be a yoga teacher. It was only a matter of ‘when’.
I was fortunate to discover yoga in my youth at 14. After viewing photos and videos on social media, I was instantly drawn to inversions and the playfulness of the practice, but what captivated me most was an unshakeable sense of liberation and an inclination to share it.
My self-practice developed with great ease and consistency. I practiced unguided daily, until yoga was offered as an extracurricular school activity to which I latched onto quickly. After my first official class, I remember rising up from savasana seated across from the teacher, with a great sense of homecoming and knowing, “This is the role I want”.
There were countless other instances where I had these experiences of knowing, but I blindly assumed yoga had the same effect on others and lightly brushed them off.
Ultimately, I came to realise that not all individuals appreciated yoga to the marked depth as I did. Almost each night after school and still to this day, my head hits the pillow with yoga philosophy and teaching on my mind.
Enter The Yoga Institute at 19! 500hrs and many months later, I am now blessed to be sharing this practice.
What Yoga Means To Me
I believe yoga is a microcosm of Life. What we experience in the world around us – impermanence, fear and obstacles – can be preempted and explored through yoga. The only requirement is an attunement to breath and a willingness to learn.
The beauty of the practice is that it grows as we grow- changes as we change. If we are willing to become quiet, turn inwards and remain consistent, our ability to navigate the world and our mind with ease and resilience grows stronger. Yoga is a physical discipline which, if given time, transforms to a mental discipline. It is a pathway to conscious living.
Creating a Sense of Homecoming for Others
Today I am completing my final year of physiotherapy studies and allowing it to inform my delivery of safe and functional yoga classes and workshops. Although the Western expression of yoga is heavily imbued with asana, I seek to further weave through the gifts of breathwork, meditation and philosophy to the Western understanding of yoga. I hope each practice moves students closer to their own homecoming (in whichever form that may be) and a remembrance of the empowered, creative beings we all are.
“Life is a GPS, you can’t go wrong, but you can prolong”
To any out there who are considering Teacher Training at The Yoga Institute (or any individual considering a new path or life change of any sort)- I look at you, and I see me, living another life.
We are all our greatest obstacles or our greatest launching pad. I firmly believe the resources, support and opportunities leading you to your goals are already here and simply waiting for you to get out of your own way.
Come with ease and a beginner’s mindset – You won’t go wrong and you will not be disappointed.
You can contact Christine via Email: christinechuyoga@gmail.com or Instagram: http://instagram.com/christinechuyoga
How can we support you?
Our study options aren’t just for aspiring teachers, but for anyone who wants to deepen their personal practice or simply gain a better understanding of the breadth and depth of the life-affirming practice of yoga.
From Gym Junkie to Aerobics Instructor to Yoga Teacher
Written by graduate of the 500-hour Yoga Teacher Training Diploma, Marion Just
It was in my early 20s that I embarked on a path to get healthy and fit, learning about good nutrition, eating less and exercising in the gym…. ALOT! I was a serial gym junkie.. even becoming an aerobics instructor for a few years.
Then one day (still in my twenties) while working in the city I checked out the Adyar Bookshop in York Street where I discovered an entire wall of yoga books. Intrigued I decided to try this yoga although there were very few studios in which to practice. I dabbled in a few classes, but it didn’t excite me enough, so I stuck with sweating out in the gym until my late 30s.
It was at that time I discovered the first Australian Bikram studio had opened up near my home on the northern beaches. I knew about this Bikram yoga as it was the only book I purchased at the Adyar Bookshop. So I gave up the gym for another sweat filled room in Bikram’s studio -aka- the “torture chamber” for almost 10 years. Then another type of strong and strenuous yoga landed on our shores – Vinyasa Yoga. Woohoo!
When I realised yoga was more than just physical exercises
After some 25 years of sweating it out and contorting the body in hot yoga rooms I felt there must be more to the practice than just asanas.
During those years, Sanskrit words were sporadically used to describe asanas. Words such as the ujjayi breath, the bandhas and drishti were mentioned. What did it all mean anyway? Who was Patanjali? What were the Yoga Sutras and the 8 Limbs? Did Patanjali have 8 limbs? What had I been practising all those years?
What brought me to teacher training?
I can’t really pinpoint what compelled me to seek out teacher training. There were many opportunities to sign up for teacher training at the heated yoga or the vinyasa studio, but something intrinsically kept holding me back!
Then one day, I was ready to finally put all the pieces of the puzzle in place – to learn more about yoga’s history and philosophy.
Oh My Goodness – I signed up!
After scanning the internet I found The Yoga Institute, phoned them, attended the information session and just like that – I signed up! I was very excited. And then the excitement turned to fear.
What followed were feelings of anxiety, hesitation, regret, uncertainty that I had embarked on an intensive course of which I knew very little and which required a huge commitment.
My fear rapidly subsided when I had my first session with my fabulous mentor who re-assured me and helped me focus on an important component of yoga – breath control and chanting with a little bit of asana to keep the mind focussed! Wait…what?
Initially, the practice of chanting, pranayama and gentle asanas to help me release thoughts of attachments while quietening the mind seemed very strange and I didn’t take to it immediately. I quickly realised and felt the benefits of slowing down and practising breath awareness. My mentor knew best.
I learned the importance of not only practising asanas, but also to learn and practise the entire 8 limbs of Patanjali’s Yoga Sutras. No, not Patanjali’s limbs – the 8 aspects of the Yoga Sutras – a philosophy about how to live life harmoniously.
Post Teacher Training
Since completing my training, I was fortunate to have the opportunity to go back to where it all started for me and to teach a yoga class on Mondays for a short time in the Cammeray Yoga studio, back on the premises of The Yoga Institute!
I currently have a home studio set up where I teach my corporate clients online via Zoom, as well as group classes, and one to one personal yoga training.
How does yoga fit in my life now and how has it changed me?
Many stages of my life have been filled with sometimes overwhelming challenges. If I had found yoga in the early stages of my life, I believe I would have learned how to better handle these challenges – I’m certain I would have been a calmer, less stressed person for it.
Any obstacles and annoyances that I encounter now are a lot more manageable when I stop and take time out to practise pranayama and meditation.
To anyone considering doing Teacher Training at The Yoga Institute
I am so pleased that I chose The Yoga Institute for my teacher training. Each of the teachers are world class, incredibly supportive and thoroughly knowledgeable.
The co-founders, Dr Michael de Manincor and Lisa Grauaug studied for many years with the son of the father of modern yoga (Sri Krishnamacharya) TKV Desikachar. My assigned mentor studied meditation with A G Mohan who was a personal student of Sri Krishnamacharya for 18 years.
The best part of the journey for me has been learning to sit quietly, drawing inwards to meditate, learning to become un-attached to things that aren’t so important, to gain contentment within myself and to connect to my inner light of consciousness. Hopefully one day I will attain the 8th Limb of Yoga, SAMADHI – to experience bliss and enlightenment! YES!
Our Teacher Training Course isn’t just for aspiring teachers, but for anyone who wants to deepen their personal practice and gain a better understanding of yoga.
Making that big career move from the corporate world to Yoga teaching
Silvia’s Yoga Journey
I started 11 years ago at a local studio in a group class setting. At the time, I was seeking ways to improve my mental and emotional health – this was the beginning of my Yoga story.
Ever since, I have been on and off with my practice which mainly consisted of group classes in a Yoga studio or gym. I always was drawn back to Yoga and decided in 2018 that I would partake in studying Yoga.
After thorough research on where to do my Yoga teacher training (YTT), I narrowed down two potential places.
Why The Yoga Institute?
I went to The Yoga Institute information session at Cammeray and immediately knew I was at the right place. I fondly remember my chat with Kirstie Christensen who spent her time in the kitchen guiding me through the course – she ended up fittingly being my mentor during my studies!
Studying Yoga Abroad
Since completing my 500hr YTT in 2019, I have also fortunately travelled to do further studies abroad in India – Developing a Personal Practice at Yoga Vahini with Saraswathi and Yoga for Mental Health at Baulkham Hills Yoga Studio with Michele Sierra.
My trip to India was beyond my expectations, and if it were not for the lovely Lisa Grauaug who organised a group connected through The Yoga Institute, I would have been unaware of this opportunity.
What Silvia loves about Yoga
First thing that comes to mind are the practices or poses. Those who know me are aware I love Warrior poses and sequences, particularly “Warrior 3” (Virabhadrasana III).
I also love strong poses such as “Chaturanga” and “Upward facing dog” (Urhva Mukha Shvanasana) in a sequence.
I enjoy pranayama techniques that are calming and focusing in nature. Initially, I struggled with designing class plans (mainly because of my drawing skills!) But now I genuinely enjoy creating class plans bearing in mind intelligent sequencing, as Michael would say, and tailoring to student’s needs by researching online and through books.
A career shift to teaching Yoga
I have had a colourful working life, where I’ve dabbled in various careers ranging from childcare work to 8 years as a Senior Consultant in Personal Injury Insurance.
Towards the end of my YTT course, I was working in my insurance role and I knew I “hit the wall” mentally and physically as I was no longer able to continue working. After a career break, completing my YTT studies, my new “career” aim was to be a full-time Yoga teacher – which I fortunately currently do.
Initially, I thought my path would be Yoga for children, and I was interested in further studies to teach Yoga at schools. However, my path detoured down to Yoga for mental health, and I am truly happy.
Silvia’s experience as a Yoga teacher
As a Yoga teacher, I have taught at various gyms, outdoor yoga as a part of a bootcamp, teen yoga at a girl’s Catholic high school, teachers at a Muslim high school, physiotherapy and remedial massage clinic, and classes at a community hall run via the Liverpool council. I still teach 3 classes at a gym and one outdoor class on Sunday mornings.
Now, I predominantly work at a Private Mental Health Hospital where I teach Yoga to inpatients and outpatients.
Yoga was included as a part of the inpatient and outpatients’ treatment program. During the COVID lockdown, they would only have group therapy sessions and art therapy, while the gym and walking group were temporarily stopped.
The patients really embraced the classes – it is an amazing feeling to know patient’s and management at the Hospital recognised the benefits of Yoga to the patients’ health.
Whilst it can be challenging at times, it is completely rewarding seeing patients who, for instance, were jittery and anxious at the beginning of class and by the end were calm and centred. I had a few patient’s say that they no longer needed to take Valium and no longer experienced side effects of certain medications they were on. Yoga had allowed them to feel at ease.
How did Silvia obtain this teaching job?
I was in a consult with my treating Psychiatrist who mentioned the Hospital was looking for a Yoga teacher. During the consult, he called the Allied Health Manager informing her that he had a teacher and an hour later I was having an interview with the Manager and Chief of Staff!
This occurred pre-COVID and I began teaching 3 classes a week, post-COVID my classes jumped to 14 a week! Now, I teach 11 classes at the Hospital.
Overall, I teach 15 classes a week, for me personally it is manageable and can earn a solid living.
Advice for aspiring Yoga teachers
It has taken time, a good self-care regime, and support from loved ones along with a Yoga mentor and my psychologist to adjust.
My advice regarding opportunities for Yoga teachers is to think outside the box. Approach not only gyms and studios, but schools (for students and teachers), physiotherapy or other allied health clinics, hospitals, sport clubs (e.g. soccer teams) and bootcamps.
“Yoga is a gift“
I have been lucky to be guided by few mentors, including Lisa and Kirstie from the Yoga Institute. Another is Laurin Vassella a YTT graduate as well, and she mentioned a statement that really resonated with me – “Yoga is a gift”.
Each time I teach and particularly when I receive feedback from a student on how my class impacted them, I think of this statement and how Yoga is truly a wonderful gift that I enjoy sharing.
Our Teacher Training Course isn’t just for aspiring teachers, but for anyone who wants to deepen their personal practice and gain a better understanding of yoga.
