Pregnancy Yoga

Pre-Natal Yoga

Pregnancy Yoga or Antenatal/Prenatal Yoga is the yoga and the practices done by a lady after conceiving, while carrying her baby.

Pre-natal yoga is a combination of Asanas, Pranayamas, Relaxation, Yoga Nidra, Meditation techniques and different Mantra Chantings. Regular Yoga under guidance of a competent teacher will help to:

  • Boost the mind
  • Strengthen muscles making them flexible
  • Right breathing
  • Improves quality of sleep
  • Reduces pregnancy aches and pains
  • Improves blood circulation
  • Builds endurance
  • Manages weight gain
  • Ability to judge the right amount of quantity of food to eat
  • Prepares the nervous system to handles the situational stress during and after the child birth (pre or post trauma of child birth)
  • Makes it much easier to get back in shape after child birth
  • Awaken and connect to the spiritual aspect

Apart from these benefits, Yoga practiced during pregnancy is also known as ‘Garbha-Samskara’. ‘Garbha’ means the foetus in the womb and ‘Samskara’ means impression or educating the mind.

Yoga Nidra, the psychic sleep, is a beautiful technique of meditational relaxation. Yoga Nidra allows to take Sankalpa (Resolve) which is a seed deep buried in the sub-conscious soil of human mind. When the mother takes a positive Sankalpa every day during Yoga Nidra, the unborn baby grasp the Sankalpa subtly and is born with it. The Sankalpa taken during the practice of Yoga Nidra allows the baby to develop those qualities which will improve the quality of its body, thoughts, deeds and LIFE.

The three mantras given by our Guru, calm down mental activities immediately changing the attitude, reducing the stress and anxiety, thus promoting physical and mental wellbeing of mother and baby throughout the pregnancy span and post-delivery. Those three mantras are Mahamritunjaya Mantra, Gayatri Mantra and Durgaadvaatrinshannaamamaala (32 names of Devi Durga).

A special bond between mother and child develops immensely through Yoga, as it becomes a silent language of communication for both.

TRATAKA, a meditation practice of cleansing of thoughts and good concentration imparts high concentration to the baby in the womb.

Post-natal Yoga

Post pregnancy yoga is equally necessary which is done after 4 – 6 weeks of delivery. The Yoga practices in this section allows:

  • The asanas help body to come in shape
  • All the organs are activated, thus improved blood circulation and functioning
  • Helps the mother to deal with the sudden change of time table
  • Reduces stress and anxiety
  • Proper toning of the whole body, especially the reproductive area
  • Helps to gain the wisdom to take proper care of the child
  • Right mental attitude
  • Allows the mother to continue giving the Samskaras to the child, with the help of Sankalpa during Yoga Nidra and Mantra Chantings.


Ruchira Pandey

Yoga Teacher & Therapist at Jehangir Hospital, Pune

Mobile no – 9766375479

Mail id-


Prayer opens the path of yoga

The saints always advocate about the importance of Prayer. Whenever prayer is done with true feeling and connection, then, help comes from divine and someone becomes the medium. It so happened with this gentle lady who was not keeping well and was on the verge of surgery. One fine morning, with too much sadness, stress and disappointment, she prayed to her God wholeheartedly to show her the light and guide to the right path. After her prayer, she picked up the newspaper and one leaflet fell down from the newspaper. She took the leaflet and read it. It was for a Yoga class which was being conducted near her home. After reading the leaflet in the morning, she joined Yoga session at 11.00 am on the same day and from there, the change took in her life, which transformed her. Today she is a very sincere yoga practitioner.

I am sharing the feedback of her journey towards health under the shelter of yoga and by the strength of her true prayer to Almighty.

“Hello, Om Shanti!

I am Rajeshree Patil. I am 63 years old. This month, I completed one year of my yoga class. I want to share my experience of yoga effect. One year ago, I used to do yogasanas while watching TV but something happened in my life.

In Dec.2016, I started to feel irregular heart-beats. For few days, I took rest, I tried my best to stop it but I could not. Then I went to my family doctor. He examined me, gave medicines and told me to come after one week. I took those medicines but the problem was same. I went to my doctor. My doctor sent me to Cardiologist.

The Cardiologist monitored my chest for 72 hours {halter test} and the report was horrible. At some points my heart beat was 186 per minute. Doctor sent me to Ruby Hall Clinic to do other tests, like 2D Eco etc. Then I collected all reports and went to visit my Cardiologist. He suggested me to undergo a pace-maker surgery. I was devastated but I was determined not to undergo surgery and was finding a more healthy and safe option considering my age.

During this period, I noticed a pamphlet regarding yoga class which was being conducted at Sunderban Yoga Studio under the guidance of Shri Prashant Pandey Sir and Smt. Ruchira Pandey Ma’am. From 1st Feb 2017, I started attending the class. Right from 1st week, I started to see improvements in my condition. Within a few weeks all my medical conditions were successfully solved and I started to feel young and healthy again. It felt as if I was given another chance in life to enjoy and live to my best. After six months, I decided to check myself and evaluate the situation. The report simply surprised me. The heart beat condition was absolutely in control and in normal phase. The bonus I got was that my cholesterol levels too had decreased and my haemoglobin, vitamin B-12 and D-3 levels had increased.

Last month (In January 2018), I did a full body check-up and everything, means everything, was reported healthy and there were no hiccups whatsoever. I owe all of this success which I achieved within a year due to Pandey Sir’s method and way of understanding this amazing and spiritual yoga class. I literally mean it when I say I owe him this healthy life.


I believe that no journey of a student is complete without a teacher or mentor. I am very grateful to my destiny and perhaps feel lucky that I happened to meet this spiritual and wonderful person as my yoga teacher. A day does not go by when I don’t thank him with all my heart for entering my life and making it better, and I am sure that he will help make it best. Thank you very much Sir for helping, nurturing and elevating my yoga experience. Thanks a lot Sir!”


Postgraduate Diploma in Yoga Therapy (PGDYT)

Symbiosis Centre for Yoga, Pune is introducing a new course – Postgraduate Diploma in Yoga Therapy (PGDYT). This course is exclusively for medical and alternative medical professionals which is very relevant from yogic perspective. In the field of therapy, positive and motivating results can be seen, if, a medical practitioner or alternative medical practitioners learn and experience yoga in depth and combine the knowledge into their profession.

Recently, I attended the International Conference on Frontiers in Yoga Research and Its Application (INCOFYRA) in S-VYASA, Bengaluru, India. The theme was “Integrative Oncology: The Future of Cancer Care”. In this conference, many dignitaries delivered their lectures and presented their respective research works. Out of those, there were two talks which were very appealing and relevant to the future of therapy:-

The first one was from Dr. H.R.Nagendra who is the Chancellor of S-VYASA. He mentioned that once he visited abroad to one of the best cancer hospitals and was surprised to see the advance technologies in the field of cancer treatment. During the meeting to the head of that hospital, he congratulated for the development and asked if there is any reduction in the cancer patients due to these advanced technologies. The head replied-“No, there is no reduction, rather it is increasing.” Then he asked about the reason of cancer and the head had no idea about the reason of cancer. Dr. Nagendra has conceptualized and described that the root cause of cancer is not in physical body but in the Manomaya Kosha (mental body) under Viparyaya which is called the state of wrong knowledge in which the enemy cells are considered as friendly cells. From his point of view, if we have to treat the cancer then through yogic practices, work on Viparyaya (wrong knowledge) i.e. the Manomaya Kosha is needed.

The second one was a research work done with Meditation on Cancer. The researchers have found that the practices of Meditation and Chanting lowers down the NFkB within few months. NFkB is called the mastermind of inflammation and is inherent in each cancer cell.

So likewise, there are many other important perspectives to yoga which are very relevant in the therapy. The objective of this course is planned in a systematic way to cover the yogic perspective of therapy as well as philosophy, so that, the participants can develop the understanding of Yogic Health Management in depth and lead the wellness movement with yogic prescription for health & healing.


Prashant Pandey

Yoga Teacher, Consultant & Therapist


About the course:-

  • The course commences on 24th March’2018.
  • Venue:- SIMS, Khadki, Pune
  • Days:- Only Saturdays
  • Time: – 7.00 am – 1.00 pm.
  • Duration:- 1 year
  • For registration please go on
  • For enquiries and admission, contact 9130098707 or

Yoga Teacher Training & Retreat Courses in Rishikesh

There is a saying that “Where there is a will, there is a way”.

If someone has a wish to experience the energy of Spiritual Capital Rishikesh and learn Yoga, then there is a perfect place called “Rishikesh Yogis Yoga Teacher Training & Retreat Centre”.

Nowadays, there are lot of Yoga-centres, that’s why for a person, it is important to select the right place to live and learn Yoga. For a successful Yoga Teachers Training & Retreat Program, there are few factors which play very important role to fulfil the purpose of training & retreat. Those factors are:-

1.       Quality Teaching & Guidance

2.      Yogic lifestyle & Diet

3.      Proper Accommodation

As far as the feedbacks and observations are concerned, Rishikesh Yogis Yoga Teacher Training & Retreat Centre, Rishikesh, fulfils all these factors. They have quality Teachers lead by Mr. Sushant Pandey. He has started his Yogic journey from Bihar Yoga Bharati, Munger, Bihar, India, under the surveillant vision of his Spiritual Guru Swami Nirananjananda Saraswati, the Chief Patron of Bihar School of Yoga. Bihar Yoga Bharati runs under Bihar School of Yoga which is the most authentic institution of the world to impart Yogic knowledge. He lived there many years, completed his masters degree in Yoga Psychology and was appointed as lecturer in Bihar Yoga Bharati to impart the knowledge of Yoga to national and international students. His approach and understanding on Yoga and Psychology is excellent. Mr. Pandey’s quality of dedication towards his teaching and welfare of the students is appreciative.

He has a team of dedicated and committed members who give their thought and effort to take care of all the needs of the students and guests who are enrolled for the courses or retreats. They have started their centre recently in Rishikesh and almost immediately positive feedbacks and complements started coming from the students and guests. The participants not only enjoy the course and schedule, but with observation of the honest approach of the team, they imbibe the teaching and develop the attitude of cooperation. I heard a incident that in one of the courses, one participant expressed her need to have curd every day. To fulfil this, one of the team members bought the curd every day for her from the market. One day she asked- “why you people go out for my curd every day, why you don’t keep arrangement in your centre!” They told her that they didn’t had refrigerator to do the needful. As soon as she heard this, she went back to her room, got the money and handed over to the centre management with a request to buy a refrigerator. Now, these kind of help and attitude develops only when someone gets connected and experience an honest and sincere approach of the centre.

On the eve of New Year, I personally give good wishes to the team of Rishikesh Yogis Yoga Teacher Training & Retreat Centre and also to all the aspirants of Yoga for a successful New Year 2018.

I am sharing the web link and contact number of Rishikesh Yogis Yoga Teacher Training & Retreat Centre, Rishikesh, Uttarakhand, to those aspirants who wish to visit Rishikesh and learn the science of Yoga.

Email :-

Mobile :- +91-7017342203


                                                                 HAPPY NEW YEAR TO ALL OF YOU

Prashant Pandey
Yoga Teacher & Consultant





Sunderban Yoga Studio

Aims of the program:-

  • To experience the benefits of Yoga as per the participant’s need & requirement.
  • To experience Yoga with it’s real purpose.
  • To deal and manage physical restrictions and issues.
  • To experience high immunity, stamina and will power.
  • Reduced stress levels.
  • Experiencing peace of mind.

Components of Yoga:-

Asanas: – Harmonize the nervous system, improving the functions of Heart, Pancreas, Kidneys and balance the hormones in the body.

Pranayama: – Provides extra oxygen to lungs and other body systems, relaxes the Heart, removes stagnant energy from Pancreas and abdominal organs.

Yoga Nidra: – One of the best relaxation techniques to release mental stress and improves quality of sleep.

Meditation: – To heal the emotional injuries which is the main cause of major diseases. Its helps to slow down the heart rate, elongates the length of the breath and conserves the energy.

Features of program:-

  • 3 days compact program on Monday, Wednesday, Friday.
  • 5.00 PM to 6.00 PM.
  • We provide yoga mats.
  • Discussion and experience sharing of yogic practices.
  • The place is surrounded by greenery & positive vibes.
  • Prashant Pandey and Ruchira Pandey are the Yoga Teachers, Therapists & Consultants. They have profound and vast teaching experience of 22+ years with various groups & individuals in Pune and in the country. They are also working as Yoga Therapists in Jehangir Hospital, IT Companies and Educational Institutions and are dedicated to spread the message of YOGA.

Venue : Sunderban Resort & Spa, Lane 1, Next to Osho Commune, Koregaon Park, Pune 1

For details, please contact:-

+91-8698242607 +91-9766375479

Five basic questions

All the schools of thought related to spirituality evolved from the following five basic questions:

  1. What is the composition of this body? How does it function?
  2. What is prana? What is the relationship of prana with the physical, material dimension of the body? How does prana interact with the material body?
  3. What is the reason behind the manifestation of prana in different forms and what is the reason behind the creation of matter and other elements?
  4. What is the soul or atma? How can one experience it?
  5. How does one attain transcendence, liberation or freedom?

These five questions become the basis for further creation, development and search for ideas in order to realize our inner nature. The whole concept of spirituality in Yoga, Tantra, Vedanta and Samkhya revolves around these five questions. Each one has tried to give definite and concrete answers to these questions. Yoga is one such answer.


By Swami Niranjanananda Saraswati

Bihar School of Yoga, Munger, Bihar

(Extracted from Yoga Darshan – Vision of the Yoga Upanishads)

Concentration – Avoid mental confrontation

Concentration can be practised in many ways. The object of concentration can be seen or located in any of the many centres throughout the body such as chidakasha (mental space), hridayakasha (heart space), daharakasha (panchatattva meditation), in any of the chakras or in front of the body. Concentration can also be done on the different parts of the body, the physical processes, the stillness of the body, relaxation or tension of the body. The breath is also used as the object of concentration.

Almost any object can be used as the basis for concentration. Once you have selected an object, you should use the same object in your practice day after day. The object should come to your attention spontaneously. For some people the object appears by itself in the form of a vision or a dream. This is the best natural selection. Other people, however, will have to find a suitable object for themselves.

You can concentrate on any great saints, any light, any sound, colour, form, thought, or anything you like, but one thing should be clearly understood. When you take up the practice of concentration it is not necessary to select a religious symbol. Sometimes a thought which makes a greater impression on your consciousness can be used instead. There is no use in fighting with the mind. During concentration practice you may be trying to think of a religious symbol, but your mind does not agree because that is how the mind is conditioned. When you try to concentrate on something which is alien to this conditioning, the mind pulls away. However, when you think about very ordinary things there is no distraction.

When you try to concentrate on the wrong symbol, distraction comes and the confrontation begins. It is very necessary to understand that when you are practicing concentration, there should be minimal confrontation in the mind. There is no use fighting with your own mind. Who is fighting with whom? There are not two minds. Consciousness is one, but for the sake of diversity there are various vrittis, patterns or modifications of the mind. When you confront yourself you are actually creating a quarrel between your own vrittis. When this confrontation between your own vrittis becomes intense, then you have a schizophrenic attack. Most mental patients are the victims of their own mind.

Therefore, if you are not able to concentrate by using any of the suggested methods, then choose your own. The important thing is that the symbol you choose should become so compelling that you mind is automatically drawn to it and completely integrates with it. When you practice in this way then you will enter into concentration easily. When you practice meditation you can also use distractions as objects of concentration, just like the wise yogi in story.

There was once a king who was very attached to his riches, but still he wanted to meditate for he was beginning to see the worthlessness of his vast wealth. A yogi gave this king instructions. The king sat down to meditate in earnest, but whenever he tried to fix his mind upon the eternal it went blank. Then, without knowing it, his imagination began to hover around his beautiful gold bracelet which he was particularly fond of. Before his admiring gaze, the bracelet began to sparkle in all the colours of the rainbow. As soon as he found himself in that fantasy, he fought his way back to God. But the harder he tried to fix his mind upon God, the greater was the frustration that he experienced. God invariably changed into the bracelet in his mind.

With much humility, the king now went to the yogi for further instructions. The yogi knew how to turn the weakness into a source of strength. He said to the king. “Since your mind is so attached to the bracelet, start you practice from there. Meditate upon the bracelet. Contemplate on its beauty and sparkling colour. In essence, the bracelet is a configuration of energy vibration solidified into metal. It is the perceptive mind which lends it its beauty and colour. Therefore, try to understand the nature of mind which created the world as you see it.”


-Swami Niranjanananda Saraswati

Extracted from “Dharna Darshan”, Yoga Publications Trust, Munger, Bihar, India

PS- Find an experienced Bihar Yoga Teacher for guidance.