According to Shvetashvatara Upanishad, in ancient India, yogis practiced atop rugs made of animal skin or directly on the ground. The texts mention kusha¹ grass, a perennial grass that provided cushioning for outdoor practitioners.

As you can see, there is no rule that dictates the use of yoga mat as compulsory. For anyone wondering whether you can do yoga without a mat, it is a resounding yes!

5 Yoga Mat Alternatives

The main purpose of the modern yoga mat is to provide extra grip and cushioning for the joints. Fortunately, yoga without a mat is possible.

These a just a few of many alternatives to the sticky yoga mat.

1. Rug

A popular choice for many yogis, a cotton or hessian rug does a great job as a makeshift yoga mat. In fact, some practitioners use it as the permanent mat alternative thanks to its coarse texture and sustainable materials.

2. Floor

Whether your floors are carpeted, hardwood, or laminate, there is nothing stopping you from practicing on bare ground. You can supplement the lack of cushioning with carefully placed blankets or blocks in certain yoga asanas.

Unfortunately, this option comes with an increased risk of slipping. You can circumvent that by modifying your practice and keeping your muscles engaged.

3. Towel

Some yogis use a special non-slip yoga towel in combination with a mat, others use it on its own. Similar to a beach towel, it’s an affordable and lightweight alternative to a yoga mat.

4. “Wearable” Yoga Mat

In many standing and kneeling poses, the only parts of our body touching the mat are the palms, feet, and knees. Some manufacturers took that into account, offering “wearable” yoga mats².

Typically, it is a combination of slip-on socks, gloves, and knee pads that provide extra cushioning for those body parts while mimicking the friction of a yoga mat. 

5. Natural Surfaces

Outdoors, you can make use of natural surfaces like grass lawns or beach sand. Once, I even did some yoga on top of a large boulder while my partner was rock climbing nearby. Sometimes, you just have to succumb yourself to nature.

How to Do Yoga Without a Mat

Next time you find yourself in a mat-less predicament, try to view it as an opportunity to diversify your practice. I will leave you with my best tips on practicing yoga without a mat:

• Clear the practice space. Make sure there are no sharp or fragile objects around you, and clean up before you start.
• Make use of what you have. You’d be surprised how many household objects can act as props, including blankets, couch cushions, furniture, and even walls!
• Modify the practice as needed. Design your sequence with your circumstance in mind, and don’t be afraid to experiment.
• Create comfort in other ways. For many people, their yoga mat is a safe space. In the absence of a mat, you may need to give extra thought to other comfort items, such as blankets, music, lights, etc.

Reasons You May Practice Without A Mat

• Travel. If you like to travel light, you might leave your yoga mat at home.
• Maintenance. If you had just cleaned your mat, it needs some time to dry off.
• Lost of damaged mat. Whether by accident or due to wear and tear, there will be times when we do not have a functional yoga mat.
• Upgrade. Your practice can continue while you are saving up for a more durable and sustainable mat.
• Sensitivity and allergies. If materials commonly used in yoga mats cause a reaction, you are well within your rights to explore the alternatives.

As someone whose teenage years happened in the early 2000s, I also plagued myself with questions about the best ways to lose weight. The funny thing about yoga is that in addition to helping me keep fit and active, it provided a much-needed perspective.

The answer to the titular question is not quite as straightforward as some people would like. Just like with other topics we explore on Yogajala, I want to provide the most nuanced and detailed account.

5 Weight Loss Factors

No matter what brands and influencers say, losing weight is not a simple equation like “calories in, calories burned”. There are many factors that influence our weight and body shape. It is important to take them into consideration when embarking on a fitness journey.

1. Lifestyle

A person’s overall lifestyle has a much larger influence on their fitness than their weekly exercise. 

Only one in three adults between the ages of 18-65 meet the recommended requirement of weekly physical activity amounting to 150-300 minutes¹. Compared to the rest of your week, that barely scratches the surface!

In addition to your levels of activity, your work, sleep quality, and stress levels play a major part in how your weight loss journey may unfold. Coincidentally, yoga can have a positive effect on improving your sleep and reducing stress, in addition to burning calories.

2. Diet

While I can’t stand cliches like “abs are made in the kitchen”, there is no denying that food choices and nutrition affect your well-being. 

Sadly, there is a lot of conflicting information when it comes to nutrition, so if you want to complement your yoga regimen with changes in your diet, it’s best to consult a registered dietitian. This is also a great option for someone who has dietary restrictions or struggles with disordered eating.

3. Hormones

Hormonal balance is crucial for maintaining a healthy weight and body composition in both men and women. When your hormones are out of whack, it can affect your appetite, energy levels, moods, and more.

Yoga can be a good way to alleviate some of the symptoms associated with hormonal imbalance. However, if hormones are the reason your body changes in shape, exercise alone won’t do the trick.

4. Genetics

Another major factor affecting your weight is genetics. They can determine your body type, and influence your metabolism, appetite regulation, and predisposition for certain physical activities.

Accepting your genetics can be humbling, but it can also empower you to make healthy choices based on how you feel as opposed to your appearance.

5. Type of Exercise

There is an entire array of strength-based and aerobic exercises, all of which can have a different effect on your body.

Even within each type of yoga, you have styles that are so vastly different, it’s almost a surprise they both fit under the same umbrella. As such, your weight loss journey will certainly be different based on your chosen style of yoga.

For more cardio pumping yoga styles, try ashtanga or vinyasa. For more muscle building yoga styles, try power yoga or incorporate longer holds in your regular yoga practice.

Is Yoga Good for Weight Loss

Everything else aside, if you’re looking for an enjoyable and sustainable form of exercise to manage your weight, yoga is an excellent option. 

Speaking from personal experience, yoga can be incredibly effective in helping you reach specific goals, as well as improve your overall fitness levels. 

Let’s talk about why yoga stands a step above other forms of exercise when it comes to weight loss.

1. Yoga is Sustainable

Some people may disregard yoga as an efficient fitness tool because of its low impact on the body. However, moderate physical activity can be more effective long-term due to a lower risk of injury and shorter recovery times.

It is worth noting that enjoyment is a major factor in making exercise sustainable, too. The more you love it, the more likely you are to stick with it instead of viewing it as punishment. 

So far, yoga has been the only physical activity I have practiced consistently for nearly a decade. It also helped me discover the joy in movement, opening my mind to other forms of exercise.

2. Variety

The vast catalog different form of yoga has a practice for every taste, pace, and ability level. It makes yoga an accessible tool for weight management for a wide audience.

Furthermore, it’s possible to modify the practice to account for injuries, disabilities, chronic pain conditions, or menstrual cycle. 

3. Budget-friendly

Another point of accessibility, practicing yoga does not require much (if any) expense aside from a yoga mat. Someone who cannot afford an in-person class, gym membership, or a swanky bicycle can take advantage of numerous online yoga resources and community yoga group classes.

4. Infinite Increase in Intensity

When it comes to weight management, it is a common tactic to increase the intensity of exercise to prevent stagnation. With yoga, the potential for progression is infinite.

No matter what level you start at, you will never outgrow yoga. As you progress through the different asanas and transitions, there will always be more challenging variations waiting ahead.

5. Great in Tandem With Other Sports

While yoga is great for weight loss and fitness in its own right, it also works as a complementary practice. This offers practitioners even more opportunities to find a combination of exercises that works for their body and their schedule.

6. Mindset Reset

The mindfulness aspect is arguably the most important reason why yoga is a good tool for weight management. Yoga can help you learn how to listen to your body, move with joy, and treat your body with respect.

As someone with a history of disordered eating, yoga helped me completely reimagine exercise. It showed me that there is more to fitness than appearance. Instead, I can focus on getting stronger and more flexible, moving without pain, and finding ease in previously challenging asanas.

You can also take it a step further and incorporate yogic principles into other aspects of your life, particularly in the context of a weight loss plan. Practice mindfulness and aparigraha (non-greed) in regard to food. Apply the principle of ahimsa by approaching your body with kindness. Find gratitude in every opportunity to move and breathe. 

Set Yourself Up for Success

Ready to get started? Let’s go over some ground rules on how to take advantage of yoga successfully and sustainably.

• Fuel your body. Just because you’re trying to get into shape, does not mean you need to run on an empty tank. 
• Pace yourself. The yoga journey is a marathon, not a sprint. It takes time to get to grips with it, not to mention to start noticing changes.
• Discover your love for yoga. Take some time to figure out what type of practice you enjoy. Once you discover what agrees with your body and mind, you will be looking forward to each session.
• Reward yourself. It might take some time to get to where you want to be. Set intermediary goals and treat yourself to some new workout clothes, yoga gear, or a spa experience.

FAQs

Is hot yoga good for weight loss?

Without getting too technical, there is definitely some correlation between hot yoga and weight loss. Due to the raised temperature, the practitioners’ heart rate tends to also be higher during hot yoga compared to a regular class.

However, the difference is relatively minor. My advice would be to only do hot yoga for weight loss goals if you actually enjoy it. Otherwise, the more sustainable option is a non-heated class.

What are the best styles of yoga for weight loss?

As we already covered, yoga is an entire spectrum ranging from complete stillness to continuous movement. 

Typically, practitioners whose goal is to lose body weight are recommended to choose more physically demanding yoga styles. Traditional Ashtanga, Vinyasa Flow, Rocket Yoga, and pretty much any style with “Power” in its name are the top contenders.

The downside is that these classes tend to be aimed at intermediate students. If you’re a complete beginner, I recommend finding a Hatha or Iyengar yoga class open to all levels. This way, you can modify the intensity of your practice to your fitness level.

Are there postures or sequences that target specific areas of the body?

The idea that you can lose volume by targeting a specific area of your body with specific yoga poses is a myth. Unless, of course, you resort to plastic surgery. Where and how our fat stores are distributed throughout the body is mostly determined by our genetics.

However, yoga can definitely help you target specific areas and body parts to build muscle mass and flexibility. You’d be amazed how much the shape of your body can transform in the process!

I have physical limitations or injuries. Can I still practice yoga for weight loss?

Absolutely! Yoga is one of the most accessible exercise options because it can be modified to cater to injuries, disabilities, and chronic conditions.

Be sure to speak to your teacher before class to inform them of your limitations. This way, they will be able to give you specific adjustments and generally keep an eye on you.

If you reside in a larger body, it is also important to seek out a yoga instructor who understands the challenges you face and provides reasonable modifications.

Here is the perfect example of an inclusive yoga session that makes you break a sweat!

The Global Burden of Disease’s study¹ has identified lower back pain as a leading cause of disability across the globe, affecting millions of people.

Inactivity leads to stiffening of the muscles and ligaments, and this stiffness can decrease your spine’s flexibility and mobility, making it more prone to injury during physical activity.

Yoga for the spine isn’t a fix but it can help.

Practicing specific postures for the spine and back is important for people of all ages to remain healthy as they age.

Yoga for the spine is not a style of yoga, but an intentionality behind why and how you may choose to get on your mat to support your spinal and overall physical health.

Basics Of Anatomy Of The Spine

The spine, or vertebral column is designed to provide both stability and flexibility to your body.

Understanding the basics of spinal anatomy may help you understand and appreciate how yoga can support and enhance the health of your back.

The human spine is composed of a series of bones called vertebrae, which are stacked atop one another from the base of the skull to the tailbone.

These vertebrae are categorized into four main regions:

• Cervical spine: Comprising the first seven vertebrae, this section supports the head and allows for a wide range of motion in neck movement.
• Thoracic spine: Made up of the next twelve vertebrae, it is attached to the ribcage and protects your heart and lungs.
• Lumbar spine: Consisting of five larger vertebrae, this region bears the bulk of the body’s weight and is involved in lifting, twisting, and bending motions.
• Sacral and coccygeal spine: The sacrum includes five fused vertebrae, while the coccyx, commonly known as the tailbone, has four fused vertebrae. These sections anchor the spine to the pelvis and support your body when sitting.

Benefits Of Yoga For The Spine

It’s estimated that up to 80% of the population will experience lower back pain during their lifetime.

To address and prevent lifestyle-related back problems, many health professionals recommend incorporating regular physical activity, particularly exercises that strengthen the back and core muscles, improve posture, maintain a healthy weight, and practice safe lifting techniques.

Yoga for the spine can provide many benefits:

Practicing yoga can lead to numerous benefits for the spine, including:

• Improved flexibility: yoga for the spine helps to elongate the spine and improve the flexibility of the muscles and ligaments surrounding it. This increased flexibility can help to reduce stiffness and pain, making daily activities easier and more comfortable.
• Strengthened core and back muscles: Many yoga poses focus on strengthening the core and back muscles, which support your spine. A stronger core reduces the burden on the back, helps maintain proper posture, and can prevent injuries.
• Enhanced posture: regular yoga for the spine practice encourages awareness of body alignment and posture. By improving posture, yoga helps to distribute body weight more evenly, which can reduce strain on the spine and prevent the development of back problems.
• Reduced stress and tension: Yoga incorporates breathing exercises and meditation, which can help to reduce stress and tension that often accumulate in the back muscles. Stress relief is crucial for preventing and alleviating back pain caused by muscle tension.
• Increased circulation: The movements and poses in yoga enhance blood circulation, which ensures that the spinal tissues receive essential nutrients and oxygen. Better circulation also aids in the removal of toxins and can accelerate healing processes in the spine.
• Promotion of healing and recovery: For those already suffering from back issues, yoga can be a gentle way to promote healing and recovery. Specific poses can be tailored to address individual needs, providing relief and aiding in the rehabilitation of spinal conditions.
• Prevention of future problems: By addressing the root causes of back pain, such as weak muscles, poor posture, and inflexibility, yoga for the spine serves as a preventive measure against future spinal issues such as sciatica.

Incorporating yoga into one’s lifestyle can thus be a powerful tool in maintaining a healthy spine, preventing back pain, and enhancing overall quality of life.

As always, it’s recommended to consult with a healthcare provider before starting any new practice, especially if you have existing back problems or other health concerns.

6 Yoga Poses For A Healthy Spine

1# Mountain pose (Tadasana)

This yoga posture is often described as the foundation of all yoga asanas.

While it might seem like simply standing, Tadasana teaches balance, stability, and grounding, as well as helps you find better spine curvature alignment from the ground up, making it a great posture to get you started with yoga for the spine.

The pose requires concentration and mindfulness, drawing attention to the present moment and the body’s position within it.

This mental engagement can reduce stress levels, further benefiting your spinal health by relieving tension held in the back muscles.

2# Cobra Pose (Bhujangasana)

Cobra Pose, or Bhujangasana, is a beneficial upper body focused backbend because it strengthens the muscles in the lower back, increases flexibility and flexion in the spine, and helps improve posture.

Using this pose can also alleviate stiffness in the lower back and upper back and improve circulation in the spinal and abdominal regions, which supports better digestion and organ function.

If you sit for long periods, Cobra Pose offers a way to counteract the negative effects of prolonged sitting by stretching the front body and encouraging the shoulders to roll back.

For a less intense variation, or a cobra pose warm up, try Sphinx Pose, with your forearms resting parallel on the yoga mat.

3# Seated Forward Bend (Paschimottanasana)

Seated Forward Bend, or Paschimottanasana, stretches the entire back of the body and with consistent practice can help improve flexibility.

By stretching the spine and the hamstrings, this shape helps correct posture and mitigate the effects of long periods of sitting, which can lead to back pain and stiffness.

This yoga for the spine pose also stimulates the abdominal organs, aiding in digestion and helping to relieve minor digestive issues.

4# Bridge Pose (Setu Bandha Sarvangasana)

To practice this gentle backend, lie on your back with your knees bent and feet flat on the floor, then lift your hips towards the ceiling. This action engages the muscles in the lower back and buttocks, strengthening the spine’s support system.

The pose also stretches the chest, neck, and spine, counteracting the forward bending motions that dominate daily life, such as sitting and bending over devices.

This pose may alleviate stiffness and improve spinal flexibility, which can contribute to a healthier posture and reduced back pain.

Consider placing a block right under your tailbone for a more restorative exploration of this yoga for the spine posture.

5# Legs up the wall (Viparita Karani)

This is a restorative yoga posture that offers several benefits for the spine and overall body relaxation.

Lie on your back and extend your legs up against a wall, allowing your body to form an L-shape.

This gentle inversion helps to relieve pressure on the spine and allows gravity to gently stretch the back muscles.

The benefits of Viparita Karani include improved circulation, as elevating the legs facilitates blood flow back towards the heart.

It can also help reduce swelling in the legs and feet and decrease the strain on the back from standing or sitting for long periods.

This yoga for the spine pose allows for a mild stretch in the hamstrings and lower back, which can alleviate tension and promote spinal health in return.

6# Supine Twist (Supta Matsyendrasana)

By gently rotating the spine, the spinal twist helps to stretch and relax the spinal muscles. This action can relieve stiffness and discomfort, especially in the lower back.

The twisting motion also encourages healthy circulation of spinal fluid², which can aid in the nourishment and detoxification of the spine.

To make the Supine Twist more accessible or comfortable, bring a block under the knees.

A Yoga For The Spine Practice

There are many classes of yoga for the spine that you can try in person as well as online with your favorite yoga teacher.

Try this guided beginners yoga class for spine health:

Conclusion

Whether you’re looking to alleviate discomfort and pain, improve posture, or simply maintain a healthy back, yoga for the spine postures can be a great tool to improve well-being.

With consistency and mindful yoga practice, always listening to your body, yoga for the spine will help you maintain a healthy strong spine as well as help you take care of your entire body and your mind.

If you’re someone with back pain and want to learn more about how yoga can be of support, read this piece next:

This article will explore the IT band through the lens of yoga, sharing ways this ancient practice can help to relieve tension, build up endurance, and prevent injury.

From understanding the anatomy and common issues associated with the IT band to discovering targeted yoga poses, I am about to guide you on a journey toward happy hips and painless movement.

What is the IT Band?

The iliotibial band, also known as the iliotibial tract, is a thick band of fibrous tissue that runs along the outside of the thigh. It extends from the ilium¹ (a part of the pelvis) all the way down the side of the leg, crossing the knee joint, and attaching to the tibia² (shinbone).

It is commonly abbreviated as IT band³ or even ITB. I wonder if medics simply didn’t want to spell out “iliotibial” every time.

The IT band acts as the connective tissue for two muscles in the pelvis:

• Tensor Fasciae Latae (TFL) is a small muscle located on the lateral aspect of the hip. It originates from the anterior side of the iliac crest, which is a prominent ridge of the pelvis. The primary functions of the TFL⁴ are hip flexion, abduction, and internal rotation.
• Gluteus Maximus is the largest muscle of the buttocks. It originates from the posterior portion of the ilium, as well as the sacrum and coccyx (tailbone). The primary function of the gluteus maximus is hip extension, but it also assists in lateral rotation and abduction of the thigh.

Some sources also include Gluteus Medius as part of the IT tract. The gluteus medius is the second largest muscle in the buttocks, situated on the outer surface of the pelvis. It plays a crucial role in stabilizing the pelvis during asymmetrical lower body movement.

As a whole, the IT band works to stabilize the knee during activities that involve single-leg support such as running, walking, cycling, and standing on one leg.

Common IT Band Injuries

Injuries or a tight IT band are common among athletes, particularly runners, cyclists, and those who engage in repetitive knee-bending activities. 

The most common condition is the iliotibial band syndrome (ITBS), which occurs when the IT band is inflamed or irritated due to overuse or biomechanical factors. Typical symptoms of ITBS include loss of hip flexor mobility and pain on the outside of the knee, usually exacerbated during activities like running or climbing stairs.

When the IT band is under stress, it is also vulnerable to bruising or tearing, especially in case of direct impact on the outside of the thigh or knee.

Prevention vs Recovery

I wouldn’t be surprised to hear that people often only learn about the IT band after they get injured. Unfortunately, recovering from an injury takes more time and effort than prevention.

For instance, treatment for IT band syndrome involves rest, ice, and a long recovery that includes a routine of yoga stretches and strengthening exercises. In severe cases, ITBS may even require medical intervention such as corticosteroid injections.

On the other hand, strengthening the IT band and creating more elasticity in the tissues through yoga and exercise can help you avoid the pain altogether.

4 Yoga for IT Band Techniques

No more boring anatomy speak, I promise! We are finally about to dive into all the amazing ways yoga can keep your IT tract in top shape.

1. Stretching 

If there’s one thing you can expect in a yoga class, it is a hearty stretch. There are plenty of standing, seated, and supine poses that can help release tension in the IT band and surrounding muscles, promoting flexibility and reducing tightness.

2. Hip and Core Strength

As a secondary measure, many yoga poses work toward engaging the muscles around the hips and core, which are important for stabilizing the pelvis and reducing strain on the IT band.

3. Mindfulness and Body Awareness

It should come as no surprise that yoga benefits extend past the physical aspect. Yoga encourages keen awareness of your body, allowing practitioners to tune into sensations and imbalances.

When you learn to pay attention to how certain movements and postures feel, you can modify your practice and other physical activity to avoid aggravating the IT band and supporting muscles.

4. Stress Relief

Stress may contribute to tension and stiffness in the muscles, exacerbating budding IT band issues. Through breathing techniques and mindfulness practice, yoga can help relieve stress, reducing the overall risk of IT band injury.

7 Poses: Yoga for IT Band

You don’t have to center your entire practice around your iliotibial band. However, sprinkling the following yoga poses into your sequence is a great way to keep your IT band happy.

1. Standing Forward Fold (Uttanasana) with ankles crossed

This is my personal favorite among the IT band stretches. Crossing your right foot over your left foot in Uttanasana can help you lengthen through the entirety of the iliotibial band.

It’s a simple change that shifts the focus of this asana and brings variety into your practice. If you’re a runner or cyclist, this is an amazing way to decompress after a long workout.

2. Revolved Triangle (Parivrita Trikonasana)

Adding the twist to the Extended Triangle Pose (Utthita Trikonasana) mimics the same lengthening motion you perform in a crossed-ankle variation of Uttanasana.

You can make this asana more accessible by elevating your hand onto a yoga block or introducing a slight bend to the front knee.

3. Pigeon Pose (Eka Pada Kapotasana) variations

Whether you prefer a lower back bend in One-Legged King Pigeon or a snooze in Sleeping Pigeon, variations of Eka Pada Kapotasana provide an excellent gluteal stretch, including the piriformis muscle, which can often be tight and contribute to IT band issues. 

By releasing tension in these areas, Pigeon Pose indirectly helps alleviate strain on the IT band and promotes greater flexibility and mobility in the hip joint.

4. Reclined Figure of Four (Supta Kapotasana)

Even modified, Pigeon Pose can prove to be too intense for some practitioners. The reclined variation (also known as Supine Pigeon Pose) is a great alternative. It’s relaxing and gentle on the knees, which is why it is often included towards the end of a yoga class.

5. Half Moon Pose (Ardha Chandrasana)

A striking standing balance, this asana involves hip abduction, which engages both the gluteus medius and tensor fasciae latae.

This pose also strengthens the muscles supporting the IT band, enhancing stability and reducing the risk of IT band-related discomfort. 

6. Side Plank (Vasisthasana) variations

Side plank strengthens the entire side body, including the obliques, quadratus lumborum, and gluteus medius, which are all connected to the IT band. By building strength in these muscles, side plank stabilizes the pelvis and hip joint, reducing strain on the IT band and improving overall functional movement patterns.

To keep things dynamic, you can try different variations of Side Plank:

• Kneeling side plank
• Kneeling side plank with hip abduction (top leg lifted)
• Side plank with hip abduction (top leg lifted)
• Forearm side plank
• Fallen Triangle Pose

7. Foam Rolling

If you own a roller or a fascia massage ball, you can complement your IT band yoga practice with foam rolling⁵. This is a common recommendation among physiotherapists, particularly as a prophylactic measure.

Foam rolling can increase blood flow to the area to reduce inflammation, as well as affect tissue flexibility. It is worth noting that if you suffer from an IT band injury, you should consult a medical professional before attempting any foam rolling.

The most popular foam rolling exercise is to rest the side of your thigh on a roller or massage ball, moving up and down or in a circular motion.

Another great option is an isometric wall press, where the foam roller sits between your glute or thigh and the wall. 

FAQs

What IT band symptoms are a cause of concern?

While it is normal to experience some tightness in your glute and thigh, you should keep an eye out for any signs of injury or inflammation. This is particularly relevant for athletes at the risk of repetition injury, such as runners, cyclists, and team sports players.

Seek medical advice if you start experiencing persistent tensor fasciae latae pain, knee pain, or limited mobility despite yoga practice. Your doctor may refer you to a physical therapist or sports medicine specialist for personalized assessment and treatment.

How often should I practice yoga to see improvements in my IT band flexibility and comfort?

This truly depends on each person’s unique circumstances. Between your starting point, your physical activity levels, and any pre-existing conditions, the timeline can vary significantly.

In any case, the key to success is consistency and moderation. Listen to your body to avoid overexerting yourself, and focus on the journey.

In addition to yoga, what other self-care practices can complement my IT band-focused routine?

To enhance your yoga regimen, you may incorporate complementary practices such as foam rolling, strength training, and proper rest and recovery to support overall IT band health and prevent overuse injuries.

Once again, this is especially important for athletes and people whose job or lifestyle involves a lot of repetitive movement like walking, running, squatting, and lifting things.

Get Started

Eager to give it a go? This 15 minute yoga Yin sequence with yoga teacher Joelle is the perfect place to start.

The book is credited to Veda Vyasa and encourages bhakti or devotion towards Krishna who is an avatar of Vishnu.

Bhagavata Purana: Significance

The Bhagavata Purana is one of the principal texts of Vaishnavism, the worship of the god Vishnu.

This text, written in India, presents a religion that opposes the traditional ideas of the Vedas, saying bhakti is the path that leads to self-knowledge, realization, salvation, and bliss. The avatar of Krishna, or god in human form is described in detail.

Many devotees believe the text is Krishna himself in written form.

The text is one of the most influential Puranas, and is sometimes called the Fifth Veda. It is the source of many stories of Krishna’s pastimes.

In the text it is said:

“The Srimad Bhagavatam is the very essence of all the Vedanta literature. One who has enjoyed the nectar of its rasa never has any desire for anything else.”

As one of the greatest Puranas, the Sanskrit text has influenced a variety of aspects of Indian culture and religion:

• Festivals: some of the legends written in Bhagavata Purana are themes for some annual festivals like Diwali and Holi. 
• Vaishnavism: Bhagavata Purana had an important role in Vaishnavism, Hindu movement which worships Vishnu as the supreme Godhead.
• Buddhism and Jainism: the text describes Rishabha, one of the gods in Jainism, and Buddha is also mentioned as an avatar of Vishnu.
• Arts: Bhagavata Purana had a huge impact on Indian arts. Many theatre plays, songs, paintings, poems, and dances have been created to portray its stories. 

Bhagavata Purana: An Overview Of The 12 Cantos

The Bhagavata Purana has 12 skands, which means section or chapter, and they are also called the cantos. 

Each skand or cantos is an individual unit and focuses on a specific aspect of philosophy, mythology, and theology.

Through the 12 skands a huge variety of topics is presented, from detailed descriptions of stories of many gods and goddesses to teachings about cosmology, creation, devotional practices, and more. 

First Canto

The first canto consists of 19 chapters and starts with an invocation of Krishna, and asserts Bhagavata Purana is sufficient for one to realize god.

It presents Krishna as the Supreme Personality of Godhead and describes the dependence of a devoote on Krishna. 

The narration starts at the beginning of Kali Yuga through a conversation between a group of sages and Sukadeva Gosvami, who is the son of Vyasadeva. 

Some of the stories covered are:

• The birth of King Pariksit.
• Appearance of Narada who instructs Vyasadeva on how to compose Bhagavata Purana.
• Vyasadeva teaches his son Sukadeva Gosvami the ideas and stories of Bhagavata.
• The disappearance of Krishna resulted in the beginning of Kali Yuga.
• Retirement of Pandava brothers which leads to Pariksit becoming a king.
• Pariksit attempts to use the influence of the goddess Kali, before he is cursed by a Brahmin child to die within a week. 
• Pariksit’s decision to fast until his death as devotion to Krishna, and the arrival of sages and Sukadeva Gosvami to Pariksit. 

Second Canto

There are 10 chapters in the second canto and it also begins with an invocation of Krishna.

The narration begins as a conversation between Pariksit and Sukadeva Gosvami. The canto further develops the idea that bhakti yoga is the supreme path, and compares it with other processes from the Vedas.

10 main topics of Bhagavatam are also presented.

In his dialogue, Sukadeva Gosvami speaks of:

• The supreme, transcendental, perpetual, and pure nature of Krishna. 
• The Virat-Rupa and Maha-Vishnu manifestations of Krishna.
• The creation and annihilation of the universe.
• Bhakti yoga, the realization of God, and devotional duties, particularly highlighting the necessity of having a Guru, and understanding Vedic knowledge.
• Faith vs atheism and different castes and religious paths. 

Third Canto

The third canto has 33 chapters and still covers the conversation between Sukadeva Gosvami and Pariksit.

The main protagonist of the canto is Vidura, a Krishna devotee.

It describes the creation of the universe and speaks of Krishna as the source and sustenance of everything that exists.

Some of the topics covered in the third canto are: 

• Krishna’s kingdom, qualities, and pastimes. 
• The Virat Rupa form & incarnations of Vishnu.
• How Brahma emerged from Vishnu, his prayers to Krishna, and how he created living beings and manifested the Vedas.
• Jaya and Vijaya were cursed by the Four Kamaras, which led them to be incarnated as demons.
• Varaha avatar of Vishnu appears to elevate earth out of the cosmic ocean and to destroy the demon Hiranyaksa.
• Kapila avatar appears to establish Krishna bhakti yoga.
• The three gunas of the material nature.

Fourth Canto

There are 31 chapters in the fourth canto. It shows dialogues between Sukadeva Gosvami, Uddhava, and Maitreya. 

It further establishes the process of Bhakti yoga is above karma and jnana. 

The main topics are:

• Genealogy of daughters of Dhruva and Vayambhuva Manu.
• Hostility between Shiva (Siva) and Daksha, Sati’s self-destruction, and Shiva attacking Daksha’s ritual (Sati is Shiva’s wife and Daksha’s daughter)
• Enlightenment of a child-guru Dhruva, and his battles with Yaksas.
• Brahmins killing King Vena, and the arrival of Prthu avatar.
• Characteristics and description of King Puranjana
• Further descriptions of qualities of Krishna, Bhakti Yoga, soul, and materialistic life. 

Fifth Canto

The fifth canto consists of 26 chapters. Sukadeva Gosvami keeps conversing with Pariksit and speaks of the universe, its geography, and the positions of various planets. 

He establishes a human cannot comprehend the majesty of God’s creation, and encourages one to pursue spirituality. 

The main topics covered in this canto are: 

• Arrival and life of avatar Rsabha, the first teacher of Jainism.
• Hayagriva appears to return Vedic knowledge to Brahma.
• Descriptions and teachings of King Bharata and his liberation (moksha).
• Descriptions of King Priyavrata whose chariot carries the oceans and continents.
• Descriptions of the universe and heavenly and hellish realms.

Sixth Canto

Through the 19 chapters of the sixth canto, Sukadeva Gosvami talks about how Krishna protects his devotees.

He speaks about how devotees keep making mistakes, and how God always forgives them and helps them to purify. 

The main topics are:

• Ajamila, a Brahmin who lost his liberation due to sexual desire, but was liberated upon his death.
• Yamaraja’s instructions about chanting, devotion to Krishna, justice and punishment.
• Daksa curses Narada, and stories of Daksa’s daughters.
• Indra offending Brhaspati, Vrtrasura arriving to attack demigods, and his death.
• Stories of King Chiraketu.
• Diti vows to kill Indra, and her purification through bhakti.

Seventh Canto

The seventh canto has 15 chapters, and the main story revolves around Lord Nrsimha and his devotee Prahlada.

It describes varṇāśrama dharma, the duties of the four castes in Indian society. 

The main topics are:

• Demon king Hiranyaksipu vowed to destroy Vishnu.
• The story and teachings of devotee Prahlada.
• Nrsimha avatar arrives to kill Hiranyaksipu.
• Four social and spiritual classes form a perfect society. 
• How a good person should behave and what family life should look like.
• Presenting Krishna as the absolute truth, and the master of all.

Eighth Canto

Eight canto has 24 chapters and the main topic is the different manus, or periods. It emphasizes the protective aspect of God. 

The canto describes:

• Details of fourteen manus of current Brahma day.
• An elephant Gajendera was rescued by Vishnu from a crocodile Makara.
• Battles between demons and demigods and Vishnu leading them to a truce.
• Kurma, Dhanvantari, Ajita, Mohini, Vamana, Matsya, and Lakshmi avatars.
• Indra destroying the demons. 
• Lord Shiva is presented as a ruler of the universe and a refugee for all beings. 

Ninth Canto

The ninth canto has 24 chapters and further establishes devotional service with an honest heart as being the only important asset and the only way to reach the Lord.

The main focus is on different kings and dynasties, and the main topics are:

• Pastimes and stories of Rama avatar of Vishnu.
• Parashurama’s avatar appears to destroy the corrupt Kshatriya class.
• Story of Saubhari Muni.
• Stories of King Yayati, King Pururava, and many other kings. 
• Short descriptions of Krishna’s genealogy, pastimes, and character. 

Tenth Canto

With 90 chapters, the tenth canto is the largest and most studied part of the scripture. 

The main idea of the canto is that surrendering to the love of Krishna is his ultimate gift to devotees. There are many lilas (divine plays), and stories of Krishna.

The main topics are:

• Krishna’s parents were imprisoned, his siblings were killed, and various demons attempted to kill Krishna too.
• Gopaas fostered Krishna and his brother Balarama.
• Yashoda sees the universal form of god in Krishna’s mouth.
• A detailed description of Raas Leela, the dance of Krishna and gopis.
• The final defeat of many demons.
• Many other stories and experiences of Krishna.

Eleventh Canto

The eleventh canto has 31 chapters and is also known as the Hamsa Gita. It shows the teachings of  Krishna to Uddhava, a devotee. 

Hamsa has many meanings, it means swan or spirit, it symbolizes Brahman, and is the name of the tenth Krishna’s avatar. 

The main topics are:

• Destruction of Yadu Dynasty to restore harmony on earth.
• Hamsa (swan) avatar of Krishna appears to answer questions to Brahma’s sons.
• Final teachings of Krishna to his devotee Uddhava.
• Krishna disappeared after being shot in the foot.
• Destruction of Dvarka. 

Twelfth Canto

The final canto of Bhagavata Purana has 13 chapters.

The idea of the book is that our experiences in the material world (including death) are unimportant in the grand scheme of things. It also speaks of Kali Yuga. 

The main topics are:

• Symptoms of Kali Yuga, such as degradation of royals, and atheism.
• Sukadeva Gosvami’s final words to Pariksit and Pariksit’s death.
• Stories of sage Markandeya and him being glorified by Shiva and Uma.
• Four aspects of annihilation of the universe.
• Kalki avatar arriving to destroy evil and end Kali Yuga.
• Summary of Bhagavata Purana

If you are interested in other spiritual texts of Hinduism, you might like these articles:

What makes him so interesting is the combination of both his philosophical and political roles. He is known as the Kautilya or Vishnugupta who authored the Indian political treatise, Arthashastra¹ (arthaśāstra), and had a role in the foundation of the Maurya dynasty. 

Compared by Niccolò Machiavelli to Plato and Aristotle, his influence on global and Indian history cannot be understated.

He was highly educated and worked as the chief advisor for the emperor Chandragupta². But what we are most interested in are his philosophical teachings, which are just as significant now as they were in this era. 

Chanakya’s Biography

Chanakya’s Easly Life

Chanakya was born in 350 BCE in a poor Brahmin family. As is traditional in this caste, he studied the Vedas and politics since his childhood days. 

He was born in either Chanaka village in the Golla region of South India according to Jain sources, or in Takshashuka according to Buddhist teachings.

Chanakya’s Introduction To Stately Life

After he completed his education, he began to work as a teacher in Takshashila. He married a woman called Yashodhara who was from the same Brahmin lineage as him. 

At an event where they were together, Yashodhra saw that everyone laughed at Chanakya’s poverty. She advised him to meet King Dhanananda in Pataliputra and ask him for some money. 

So, Chanakya attended an event that King Dhanananda organized for Brahmins. He gave the king some suggestions in the hope of receiving a reward, however, the king made fun of Chanakya for his looks and rejected him.

Chanakya Vows To Destroy The Nanda Empire

That angered Chanakya and at that point, he vowed to destroy the Nanda Empire, which was ruled by Dhanananda. He befriended Pabbata, the king’s son, and got a royal ring from him through a game of wits. 

With this ring, he earned a lot of money and then began searching for someone who could help him destroy the Nanda dynasty.

He was also equipped with a weapon, ready to kill the king, but he first killed his son, Pabbata. 

He found a man called Chandragupta Maurya who gave him military training for 7 years.

When he was ready, Chandragupta formed a small army and attacked Magadha, the capital of the Nanda empire. However, the empire’s army was too large, and Chandragupta lost. 

The two realized they made a grave mistake, attacking the capital with a small army, rather than seizing the border first. 

So, Chandragupta followed Chanakya’s advice, and attacked the borders, starting to put them into his control. Chanakya bought weapons for the army using the coins he earned with the royal ring. 

Then, when the time was right, Chandragupta attacked the capital again. He successfully killed King Dhanananda, and established the Mauryan Empire, overthrowing the Nanda dynasty. 

Chanakya Becomes Prime Minister

Chanakya became his prime minister. 

After Chandragupta’s death, his son Bindusara became the new emperor, and Chanakya remained the prime minister. However, a different minister, Subandhu was jealous of Chanakya, so he talked against him to Bindusara.

Bindusara was angry, and seeing his anger may turn out bad for him, Chanakya escaped to the forest, living a renounce life.

Chanakya died in 275 BC and the details of his death are uncertain. 

Beyond this quite whimsical life story, Chanakya also authored philosophical texts which is our principal topic today. 

Chanakya Niti: 11 Lessons From His Text On The Principles Of A Virtuous Life

Now we will go into possibly the most interesting part of Chanakya’s legacy, the Chanakya Niti aka Chanakya Neeti-shastra. This Sanskrit text is a collection of principles that talk about statecraft and living a successful and virtuous life.

It is still rooted in politics and leadership but the ideas can be useful for all. 

Here are some of the key teachings from the text. 

1. On Education

Chanakya was clear on the importance of education. He believed one should always keep learning, and that everything we receive through education remains with us our entire life. 

Our looks fade, our health gets worse, friends leave our lives, but knowledge remains with us as long as we live. 

Education helps us achieve our goals, but also gives a sense of completeness, even in solitude. A wise mind is calm and receives respect from society. 

2. Don’t Share Your Secrets

Chanakya wrote we tend to share our deep and dark secrets with close people, but that may often turn out negative for us. 

Note that this is written in an era of wars, and primarily for politicians and leaders, where secrets have the potential to destroy one’s life.

But maybe, some of his thoughts are also useful to you. 

He talked about the changing nature of relationships, and how our closest people can often become our enemies. 

That can also happen in personal relationships. Although in these types of relationships, it is healthy and natural to share and be open, we may want to be careful about who we want to be in our closest circle. Not everyone has good intentions. 

3. Learn From Mistakes

Rather than repeating your own mistakes, learn from them. Analyze them, be observant, and implement what you learn.

Also, observe others, and learn from their mistakes. It is helpful to witness the consequences of actions, whether they are yours from someone else.

Direct experience tends to teach us much more than theory and help us grow.

4. About Debt

Chanakya said debt is like an enemy – you want to destroy it without leaving traces.

People lose respect if you are in debt, so it is best to avoid the necessity to loan money. If the need does arise, one should strive to pay it back as soon as possible. 

Debt creates a sense of worry which can prevent one from celebrating good things in life. 

5. Don’t Change Others

Chanakya said: “An egoist can be won over by being respected, a crazy person can be won over by allowing him to behave insanely and a wise person can be won only by truth.”

Through this sentence, he talked about not trying to change other people in our lives just to have them as company. It also refers to us not changing ourselves to be liked or accepted. 

He said that this can be a short-term solution, but having to change oneself for others eventually ends up with conflict, and may destroy a bond between people.

You cannot expect yourself or anyone else to be happy if expected to act differently than you or they are comfortable with. This type of bond does not last long, according to Chanakya. 

6. You Can’t Win Time

Chanakya said: “Time perfects all living beings as well as kills them. It alone is awake when the entire world is asleep.”

Through this, Chanakya talked about the supreme, unconquerable nature of time.

Time plays an important role in our lives – it is both a healer and a destroyer. It never stops, and can not come back. 

For this reason, we need to be in this moment and remain observant and aware. One needs to respect and befriend time if one wants their life to be meaningful. 

7. Act Tough If You Need To

Chanakya said,” A snake should pretend to be venomous even when it is not.”

Through this, he talks about the need to act tough, even if you are not. In this way, you will avoid people taking advantage of you or disrespecting you. 

He teaches self-respect should be a priority regardless of our surroundings and the people who accompany us. These ideas can teach us to protect our rights and integrity. 

8. Humbleness Leads To Self-control

Chanakya taught that being humble can help in many aspects of our life. 

It releases our desire and prevents suffering. It brings greater self-control, which also means we can control our emotions, especially anger, which is the root of many of our problems. 

Not being able to control anger and other emotions can lead us to doing or saying things we later regret. Having self-control brings us to living a more peaceful life and leads us towards achieving our goals. 

9. Chose Your Company Wisely

The good association is highlighted in many Hinduist scriptures, and Chanakya also emphasizes it, saying: “He who befriends a man, whose conduct is vicious, rapidly gets ruined in the company.”

He believed we need to be wise when choosing the people who are closest to us, as we become like those who surround us.

Rather than remaining quiet in situations when we are in the company of someone with impure intentions, Chanakya said we should stand up for truth, or we will become the same. 

11. The Three Question Rule

Chanakya presented three questions we can ask ourselves when doing anything: Why am doing it? What result will the action bring? Will I be successful?

By answering these questions, we can think through our decisions, and they can help us decide whether we should or shouldn’t do something. 

The first question leads us to think about whether the action adds to the meaning of our life and whether our intentions are pure.

The second reminds us of the potential consequences of our actions. If we think it may harm us, it is possible we shouldn’t do it or should take necessary precautions. 

The third question can ground us, leading us to think whether our ideas are achievable.

We can still take risks, but it is good to be ready for potential failure and losses. In a way, we can choose our problems, rather than doing everything that comes to our minds without thinking twice. 

Chanakya Niti is full of many other ideas, and we were unable to showcase them all in a single article. But it is interesting to see how a 2000-year-old text is still relevant to this day.

We think those who are in leadership positions or strive to work on their material wealth may find these ideas especially helpful. If you are interested, you can find the entire text here.

Or read about other interesting personas through one of our articles: 

Combining the healing power of yoga with sensitivity to trauma survivors’ needs, trauma informed yoga training offers a profound opportunity to promote healing, resilience, and empowerment.

5 Reasons Why Trauma Informed Yoga Training Is Essential

A trauma informed yoga certification acknowledges the prevalence of trauma in our society and recognizes the potential triggers that traditional yoga classes may inadvertently pose for trauma survivors.

Trauma can manifest in various forms, including physical, emotional, or psychological distress resulting from experiences such as abuse, neglect, violence, or natural disasters.

For trauma survivors, the body often becomes a reservoir¹ of unprocessed emotions and memories. Yoga, with its focus on breath, movement, and mindfulness, can serve as a powerful tool for reconnecting with the body and promoting healing.

However, in traditional yoga settings, certain poses (asana) or verbal cues may inadvertently trigger traumatic memories or sensations, leading to re-traumatization.

This occurs due to the complex interplay between the body, mind, and emotions in the context of traumatic experiences:

1. Body Sensations and Memory

Traumatic experiences are often stored in the body as sensory memories. This means that physical sensations associated with the trauma, such as tension, pain, or discomfort, can become triggers for traumatic memories.

In yoga practice, certain poses or movements may resemble the physical sensations experienced during the traumatic event, thereby triggering a heightened stress response.

2. Verbal Cues and Emotional Triggers

Verbal cues used by yoga instructors, such as directives to “relax,” “let go,” or “surrender,” can evoke emotional responses that mirror the feelings of powerlessness or loss of control associated with trauma.

For individuals who have experienced trauma, relinquishing control over their bodies or emotions may feel threatening or overwhelming, leading to increased anxiety or distress during yoga practice.

3. Hyperarousal and Hypoarousal Responses

Trauma survivors may exhibit symptoms of hyperarousal² (a heightened state of alertness) or hypoarousal³ (numbing or dissociation) in response to triggers encountered during yoga practice.

For example, fast-paced vinyasa sequences or physically demanding poses may trigger hyperarousal responses characterized by increased heart rate, shallow breathing, or feelings of agitation.

Conversely, restorative or yin yoga practices that emphasize relaxation and surrender may trigger hypoarousal responses characterized by a disconnection from bodily sensations or emotional numbing.

4. Lack of Safety and Boundaries

Trauma survivors may have heightened sensitivity to perceived threats or violations of personal boundaries.

In traditional yoga settings where instructors may offer physical adjustments or corrections, trauma survivors may feel a loss of control or invasion of personal space, triggering feelings of vulnerability or mistrust.

Additionally, crowded or chaotic environments can exacerbate feelings of anxiety or insecurity, further compromising the sense of safety needed for trauma survivors to engage in yoga practice.

5. Re-traumatization and Disempowerment

When trauma triggers are encountered during yoga practice, individuals may experience re-traumatization, wherein the traumatic memories and sensations are reactivated, intensifying feelings of fear, shame, or helplessness.

Repeated exposure to triggering experiences without adequate support or trauma-informed guidance can further reinforce feelings of disempowerment and alienation, undermining the potential healing benefits of yoga practice.

In light of these considerations, adopting a trauma-informed approach to yoga instruction becomes imperative for creating safe, supportive, and empowering environments for all participants.

By recognizing the potential triggers of trauma and integrating trauma-sensitive modifications, adjustments, and language into yoga classes, instructors can cultivate healing, resilience, and empowerment for survivors, while promoting inclusivity and accessibility within our community.

What is A Trauma Informed Approach

At its core, trauma-informed yoga is grounded in principles of safety, trust, choice, collaboration, and empowerment. It recognizes that each individual’s experience of trauma is unique and respects their autonomy in the healing process.

Trauma-informed yoga emphasizes the following key principles:

Safety

Creating physically and emotionally safe environments where participants feel secure and supported.

Trustworthiness and Transparency

Building trust through clear communication, boundaries, and consistency.

Choice and Collaboration

Empowering participants to make choices based on their needs and preferences, while collaborating with them in co-creating the yoga experience.

Empowerment and Voice

Honoring individuals’ strengths and resilience, and encouraging self-expression and self-advocacy.

Cultural Humility and Responsiveness

Recognizing and respecting diverse cultural backgrounds and experiences, while remaining open to learning and adapting teaching approaches accordingly.

How To Choose A Training Program: 8 Factors To Look Out For

When considering where to train in trauma-informed yoga, it’s essential to select a course that provides comprehensive education, practical skills, and ethical guidelines for working with trauma survivors in a yoga setting.

Here are some key factors to consider when choosing a trauma-informed yoga training course:

1. Accreditation and Credentials

Look for training programs that are accredited by reputable organizations or institutions. Accreditation ensures that the curriculum meets specific standards of quality, ethics, and professionalism.

Additionally, consider the credentials of the instructors leading the training program.

Ideally, they should have extensive experience and specialized training in trauma-informed yoga practices, psychology, or related fields.

2. Curriculum and Content

Review the curriculum and course materials to ensure that they cover essential topics related to trauma-informed yoga, including:

• Understanding of trauma
• Understanding the prevalence and impact of trauma
• Its effects on the body and mind
• Recognizing trauma triggers and signs of trauma activation
• Creating safe and inclusive yoga spaces
• Offering trauma-sensitive modifications and adjustments
• Integrating mindfulness and breathwork (pranayama) into trauma-informed practice
• Cultivating resilience and self-care strategies for instructors

The curriculum should also emphasize principles of cultural humility, diversity, and social justice.

3. Experiential Learning and Practice

A reputable trauma-informed yoga training course should incorporate experiential learning opportunities and in-depth practical exercises to deepen participants’ understanding and application of trauma-informed principles.

Look for courses that include hands-on practice teaching, case studies, and self-reflection exercises to enhance learning and skill development.

4. Ethical Guidelines and Boundaries

Trauma-informed yoga training programs should emphasize ethical guidelines, professional boundaries, and best practices for working with trauma survivors in a yoga setting.

This includes respecting participants’ autonomy, confidentiality, and right to self-determination, as well as recognizing and addressing power dynamics inherent in the student-teacher relationship.

5. Continuing Education and Support

Consider whether the training program offers opportunities for ongoing education, mentorship, and professional support after completion of the course.

Continuing education workshops, online training forums, supervision sessions, and community networking events can provide valuable resources and guidance for integrating trauma-informed principles into your yoga teaching practice.

6. Feedback and Reviews

Research feedback and reviews from past participants or graduates of the training program to gain insights into their experiences, satisfaction levels, and overall impressions of the course.

Positive testimonials and endorsements from reputable professionals can help validate the quality and credibility of the training program.

7. Accessibility and Inclusivity

Ensure that the training program is accessible and inclusive to individuals from diverse backgrounds, abilities, and lived experiences.

Consider factors such as location, cost, language accessibility, physical accessibility, and accommodations for individuals with disabilities or special needs.

8. Alignment with Personal Values and Philosophy

Finally, reflect on how well the training program aligns with your personal values, teaching philosophy, and professional goals.

Choose a course that resonates with your commitment to social justice, equity, and trauma-informed care, and that empowers you to create positive change within yourself and your community.

Where To Find Trauma Informed Teacher Training Certifications

In-person and online training exist. There are also courses out there which offer payment plans.

• The Trauma Center at the Justice Resource Institute (JRI):
  • The Trauma Center at JRI offers comprehensive trauma-informed yoga training programs designed for yoga instructors, mental health professionals, and healthcare providers.
  • Led by experts in trauma treatment and yoga therapy, these certifications cover topics such as the neurobiology and neuroscience of trauma, principles of trauma-informed care, and practical strategies for integrating trauma-sensitive yoga into clinical settings.
  • These training programs integrate evidence-based approaches to trauma treatment, somatic experiencing techniques, and mindfulness-based practices to promote healing, resilience, and empowerment for trauma survivors.
• Yoga Alliance
  • Yoga Alliance, a globally recognized organization for yoga teacher training and education, offers trauma informed yoga certifications through registered yoga schools (RYS).
  • These programs are designed to meet the continuing education requirements for registered yoga teachers (ryt) and provide specialized training in trauma-informed principles, trauma-sensitive practices, and ethical considerations.
• The Trauma-Sensitive Yoga Certification Program
  • The Trauma-Sensitive Yoga Certification Program, developed by the Trauma Center at JRI and David Emerson, author of “Trauma-Sensitive Yoga in Therapy,” offers specialized training in trauma-informed yoga practices.
  • This certification program emphasizes the intersection of trauma theory, yoga philosophy, and embodied mindfulness practices to create safe and empowering yoga experiences for trauma survivors.
• Local Yoga Studios
  • Many local yoga studios, wellness centers, and community organizations offer trauma-informed yoga workshops, trainings, and continuing education programs for yoga facilitators and mental health professionals.
  • These grassroots initiatives provide opportunities for hands-on learning, collaboration, and networking within the local yoga community, while promoting trauma-informed practices and principles at the grassroots level.

By investing in high-quality trauma informed yoga certifications, individuals can enhance their skills, expand their knowledge base, and make a meaningful difference in the lives of trauma survivors and communities in need.

A Note To Trauma Informed Practitioners

It’s essential to recognize that this path can be both profoundly rewarding and emotionally taxing. The work we do is not easy; it requires us to hold space for others’ pain and suffering while maintaining our own well-being.

Working with trauma exposes us to stories of profound loss, adversity, and resilience.

It can evoke strong emotions and trigger our own unresolved wounds. It’s normal to feel overwhelmed, frustrated, or even helpless at times.

Amidst the intensity of our work, it’s important to remember the importance of self-care. Just as we strive to offer compassion and support to others, we must extend the same care and kindness to ourselves.

Remember, we cannot pour from an empty cup!

By prioritizing self-care whilst teaching yoga, we replenish our reserves, cultivate resilience, and sustain the energy needed to continue our vital work with compassion and integrity.

more on trauma-informed yoga

Meditation, though, can offer a sanctuary of peace, and surprisingly, your bed—a place synonymous with rest—can serve as the perfect setting. So, can you meditate lying down?

Whether you’re a seasoned meditator or new to the practice, questions often arise about this form of yoga. This article will attempt to answer some of those burning questions:

What is Meditation?

First of all, it is important to first define meditation. Meditation is a practice where an individual uses a technique to achieve the following:

• To train attention
• Gain greater present moment awareness
• Achieve mental clarity
• Experience emotional calm
• Reduce stress and anxiety
• Improve your mental health

The main technique in meditation to achieve these goals is mindfulness practice. This is the act of focusing the mind on a particular object, thought, or activity.

Although sometimes associated with spiritual customs, meditation has grown into a non-sectarian practice. People have embraced the wellness-aspect of this practice to experience profound benefits of mental and physical health.

Can You Meditate Lying Down?

Images of yogis that meditate are often shown seated upright on the floor or even in a chair. This may be the standard for a proper meditative posture, but it is not essential. One can effectively meditate lying down. That can be on a yoga mat or evening lying down in bed.

The worry, though, is whether or not you’ll fall asleep during the meditative practice. Yes, that can certainly happen, but it does not suggest you’re meditating incorrectly. There are tips, though, some of which are mentioned below, that can help prevent you from falling asleep during your meditative practice.

What Are The Benefits of Meditating in Bed?

Meditating in bed offers a number of benefits for the practitioner. It can significantly relieve stress at bedtime, helping you fall asleep more easily. It combines mental focus with physical relaxation techniques, such as deep breathing, to prepare the body for sleep.

This practice not only calms anxious thoughts but also triggers a physical relaxation response, reducing heart rate and blood pressure, which are conducive to better sleep. Moreover, by improving your mental outlook and managing pain more effectively, meditating in bed can enhance the overall quality of your sleep¹.

Since most sleep in a bed, practicing meditation in bed removes the barriers of consistency and convenience. Meditating this way makes it much easier to maintain a regular practice.

Not only is it convenient, but it is also comfortable. The familiar setting of your bed can help you reduce physical tension which facilitates deeper relaxation. And further, it may feel more comfortable than trying to sit upright on the floor.

Which is the Best Time to Meditate in Bed?

We’ve already discussed meditating in bed as a wonderful and effective way to help you fall asleep at night. But what about meditating in bed when you wake up in the morning?

Morning meditation can energize your day ahead with clarity and purpose. It can also improve your physical, mental, and emotional well-being. And it goes without saying, it sets a positive tone for your day.

A meditation session in the morning creates a peaceful mindset that lasts the entire day and offers a brief window of silence and calm that enables you to go deeper into a state of deep concentration².

These few moments in the morning can help with stress reduction, ease physical pain, and sharpen your focus for the upcoming day.

Choosing whether to meditate in the morning or at night depends on your own personal preference and lifestyle.

Personally, I have found that meditating in the morning AND evening are both effective. I enjoy taking a few moments upon waking to take some deep breaths. It helps me to settle my mind as well as stimulates an energy so I can easily start my day. Likewise, a few deep breaths at night help me to clear my mind so that I can fall asleep more quickly.

How To Meditate In Bed: 6 Tips

1. Preparation: Make your bed a cozy and welcoming space. If you want to rest, think about utilizing supporting pillows and make sure the temperature in the room is comfortable for you.
2. Positioning: To encourage attentiveness when you’re lying down, make an effort to maintain a straight spine. You can relieve pressure on your lower back by placing a pillow beneath your knees.
3. Mindfulness Meditation: Keep your attention on your breathing while observing its organic flow and not attempting to alter it. Refocus your attention back to your breathing when your thoughts stray.
4. Guided Meditation: Make use of guided sleep meditation apps or recordings that are especially made for relaxation or sleep. Let the instructions and voice guide you into a profound level of peace.
5. Body Scan: Starting from your toes and moving upwards, mentally scan your body for areas of tension, consciously relax and let go of each part until you reach the crown of your head. (An example is provided below.)
6. Visualization: Imagine a serene setting or a peaceful journey, engaging all your senses to immerse yourself fully in the experience.

Body Scan Meditation

Body Scan Meditation is one of the meany meditation techniques that involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.

You can improve your level of relaxation, get ready for a good night’s sleep, or gently wake up your body in the morning by practicing this meditation in bed.

Here is how you can practice a Body Scan Meditation while in bed:

1. Find a Comfortable Position: Recline in bed on your back. If you don’t want to go to sleep right away, make sure your posture is both comfortable and helps you stay awake. If you need more support, you might put a pillow under your head or knees.
2. Begin with Deep Breaths: Close your eyes and inhale deeply several times. Allow your belly to rise as you take a deep breath through your nose. Then, slowly release the breath through your mouth or nose. This aids in calming down racing thoughts and turning your attention within.
3. Focus on Your Feet: Focus on the physical sensations in your feet to start the body scan. Take note of any feelings you experience, including pressure, tingling, warmth, coldness, or maybe nothing at all. It’s important to watch without passing judgment or feeling compelled to make any changes.
4. Gradually Move Upward : Gradually move your focus from one area of your body to the next, working your way up from your feet to your lower legs, knees, thighs, and so on. Take time to focus on each spot, noting any feelings or just the sense of being in contact with the bed.
5. Breathe Into Each Part: Visualize breathing in and out of each body part as you concentrate on it. Tension can be released and awareness raised in this way. As you breathe, notice any tense or uncomfortable spots and observe if they go away.
6. Release Tension: If you notice tension in any part of your body, consciously relax and release it as you exhale. This doesn’t have to be forceful; a gentle intention of muscle relaxation is often enough.
7. Continue to Your Head: Continue the process up through your body, including your abdomen, chest, back, shoulders, arms, hands, neck, and finally your head. Pay particular attention to your face, relaxing muscles around your eyes, jaw, and forehead.
8. Whole Body Awareness: Once you’ve scanned the entire body, take a few moments to feel your body as a whole. Observe the overall sensation of being in your body, and breathe deeply into this awareness.
9. Conclude with Deep Breaths: Finish your body scan with a few deep breaths, just as you started. When you’re ready, gently wiggle your fingers and toes, slowly open your eyes (if they were closed), and reacquaint yourself with your surroundings.
10. Practice Regularly: Regular practice can deepen your awareness and enhance the benefits, such as reduced stress, improved sleep, and a greater sense of bodily connection.

How Do You Stay Awake While Meditating in Bed?

It can be a challenge sometimes to stay awake during a meditative practice; especially if you are meditating in bed. Here are a few tips to help you stay awake during your meditation while lying down:

• Keep the Lights Dim: Use soft lighting if meditating before sleep is not the goal to signal your body it’s not bedtime yet.
• Sit Up: If you do find that you’re prone to fall asleep if you lie down to meditate, try sitting up. Support your back against the headboard (if you have one) or with soft pillows and cushions.
• Focus on Your Intention: Remind yourself of the purpose of your meditation—to relax consciously, not to fall asleep.

Conclusion

Meditating while lying down in bed is a versatile practice that can adapt to your lifestyle and preferences, offering a pathway to enhanced well-being, reduced stress, and improved sleep quality.

By incorporating these techniques and tips into your routine, you can maximize the benefits of meditation and enjoy the tranquility it brings, right from the comfort of your bed.

For more ways to practice mindfulness meditation, visit our Mindfulness Meditation Library.

Born in the 10th century CE in the region of Kashmir, Abhinavagupta’s life and teachings continue to captivate scholars, spiritual seekers, and practitioners worldwide.

Who Was Abhinavagupta?

Nothing perceived is independent of perception and perception differs not from the perceiver, therefore the universe is nothing but the perceiver.

Abhinavagupta in his own words

As a philosopher, mystic, poet, theologian, and aesthetician, Abhinavagupta’s contributions encompass a vast array of disciplines including theology, metaphysics, linguistics, aesthetics, and ritualistic practices.

His profound insights into the nature of reality, god, consciousness, and the divine have left an indelible mark on Indian thought and spirituality, and he is widely regarded as one of the most influential figures in the history of Kashmir Shaivism.

Central to Abhinavagupta’s teachings is his elucidation of Kashmir Shaivism, a non-dualistic philosophical tradition that emphasizes the omnipresence of divine consciousness (Shiva) and the interplay of energy (Shakti) in the universe.

Through his seminal works such as the “Tantraloka” and the “Tantrasara,” Abhinavagupta expounded upon the intricate metaphysical framework of Kashmir Shaivism, offering profound insights into the nature of the self, the cosmos, and the ultimate reality.

He was a master of the Kaula tradition of Tantra that emphasizes the worship of the divine in both its transcendent and immanent aspects. It incorporates esoteric practices aimed at realizing spiritual liberation and recognizing the divine presence in all aspects of existence.

Throughout his life, Abhinavagupta wrote prolifically, producing a diverse body of work that encompasses theology, metaphysics, aesthetics, and ritualistic practices.

His contributions include commentaries, original philosophical treatises, poetry, and works on dramatic theory and performance.

The Life Of Abhinavagupta

Early and family life of Abhinava Gupta

Much of the knowledge regarding the life of Abhinavagupta stems from his own writings.

Abhinavagupta hailed from a lineage of Brahmins renowned for their scholarly prowess, tracing their roots back to the court of Kanauj.

Ancestor Atrigupta, born in Antarvedi, served under King Yasosvarman, later accompanying him to Kashmir after King Lalitaditya’s victory over Yasosvarman.

Lalitaditya honored Atrigupta with a residence in the splendid city of Srinagar, near the temple of “Sheetanshumauli” by the Vitasta River, granting him land.

Born circa 940-950 C.E. in Kashmir, Abhinavagupta’s early years were marked by familial devotion to Lord Shiva (śiva). His mother, Vimalakala, passed away during his childhood, a loss deeply felt in their household, where spiritual contemplation overshadowed material wealth.

Traditionally believed to be a Yoginibhu, born of a Yogini, Abhinavagupta’s family upheld a rich tradition of scholarship and spiritual practice.

Among his family, his uncle Vamana Gupta was a master in poetry, while his father, Narasimha Gupta (also known as Cukhala), imparted knowledge of Sanskrit grammar, logic, and literature to Abhinavagupta.

From a young age, Abhinavagupta displayed remarkable aptitude, effortlessly grasping intricate philosophical concepts and expressing himself with eloquence and precision.

Abhinavagupta becomes a master

Other achievements are in vain if one has missed the supreme reality, the Self. But once one has attained this reality there is nothing left that one could desire.

Abhinavagupta

Abhinavagupta’s primary spiritual teacher, or guru, was known as Lakshmanagupta. Lakshmanagupta was a revered scholar and practitioner of the Kashmir Shaiva tradition, and he played a pivotal role in shaping Abhinavagupta’s spiritual journey and intellectual development.

Under the guidance of Lakshmanagupta, Abhinavagupta delved deep into the teachings of his tradition, exploring its metaphysical principles, ritual practices, and deep insights into the nature of consciousness and the divine.

It is through the guidance and instruction of Lakshmanagupta that Abhinavagupta gained mastery over the vast corpus of Shaiva scriptures and Tantric texts, laying the foundation for his own scholarly and philosophical contributions.

Abhinavagupta was exposed to a wide variety of philosophical and spiritual influences throughout his life, including Buddhist and Jaina masters, reflecting the rich diversity of intellectual and spiritual currents present in medieval Kashmir.

He ardently believed that exploring various teachings and paths enriches one’s understanding of spirituality and the human experience.

Nevertheless, the influence of Lakshmanagupta remained central to Abhinavagupta’s understanding and interpretation of Kashmir Shaivism, shaping his insights and perspectives in profound ways.

He also particularly acknowledged the profound influence of Shâmbhu Nâtha from Jâlandhara, whom he credited with guiding him towards enlightenment and inner tranquility through the practices of the Kaula tradition.

This acknowledgment again highlights Abhinavagupta’s reverence for his teachers and his recognition of the diverse paths that lead to spiritual realization and fulfillment.

Abhinavagupta’s later life

In his later years, Abhinavagupta ascended to the esteemed position of Acharya, or Master, within the Shaiva sects of Kashmir.

By the time he penned the “Tantraloka” (The Illumination of the Tantras) during his midlife, Abhinavagupta found himself surrounded by a select circle of devotees, predominantly comprised of his own kin.

Among his earliest disciples were his brother Manoratha and his brother-in-law Karna, who tragically passed away prematurely, leaving his wife Amba and their son under Abhinavagupta’s care.

Following Karna’s untimely demise, Amba dedicated herself entirely to the worship of Lord Shiva and to serving her brother. Others who held Abhinavagupta in high regard included Karna’s father, Vatsalika, his paternal aunt, and Mandra, Karna’s cousin and confidant.

Mandra extended an invitation for Abhinavagupta to reside in his town near Pravapura (modern Srinagar), where, under the roof of Vatsalika’s home, Abhinavagupta composed the “Tantraloka” for the enlightenment of his devoted disciples.

Teachings & Works of Abhinavagupta

The 3 Major Schools of Tantra

Abhinavagupta actively engaged with and contributed to the evolution of Kashmir Shaivism’s three major schools: Krama, Trika, and Kaula.

Abhinavagupta’s engagement with and contributions to the evolution of Kashmir Shaivism were profound and far-reaching, leaving an enduring mark on the tradition.

1. Krama School

The Krama school emphasized a systematic progression through various stages of spiritual realization, culminating in the recognition of the divine essence within oneself.

Abhinavagupta enriched the Krama tradition by synthesizing its esoteric practices with profound philosophical insights, elucidating the intricate dynamics of spiritual ascent and the realization of ultimate reality.

2. Trika School

The Trika school, also known as Trika Shaivism or the Triadic philosophy, focuses on the principles of triads—Shiva, Shakti, and Nara (the individual soul).

Abhinavagupta played a pivotal role in refining and elaborating the metaphysical framework of Trika Shaivism, exploring the interplay between the absolute consciousness of Shiva and the dynamic energy of Shakti.

His seminal works, such as the “Tantraloka” and the “Paramarthasara,” expound upon the metaphysical underpinnings of Trika philosophy, elucidating its implications for spiritual practice and realization.

3. Kaula School

The Kaula tradition within Kashmir Shaivism¹ emphasizes the worship of the divine in its immanent forms, celebrating the sacredness of everyday life and the embodiment of divine consciousness in human experience.

Abhinavagupta’s engagement with the Kaula tradition delved into its ritual practices, symbolic imagery, and metaphysical insights.

Under the guidance of masters like Shâmbhu Nâtha, Abhinavagupta explored the transformative potential of Kaula practices, guiding seekers towards enlightenment and inner liberation.

Abhinavagupta’s contributions to these schools were not merely scholarly or theoretical; they were grounded in his own spiritual realization and experiential understanding.

Through his writings, teachings, and personal example, Abhinavagupta inspired generations of practitioners and scholars to explore the mysteries of Kashmir Shaivism, creating a rich legacy of spiritual inquiry and realization that continues to resonate in the contemporary world.

Pratyabhijñā

The Pratyabhijñā philosophy², also known as the Recognition doctrine, emphasizes the recognition of one’s own divine nature as the ultimate reality.

Abhinavagupta’s contributions to this school enriched its philosophical underpinnings and expanded its practical applications, solidifying his legacy as one of its foremost interpreters and proponents.

The Pratyabhijñā philosophy, introduced by great philosophers Utpaladeva and Somananda, and elaborated upon by Abhinavagupta, emerges as an incredible achievement in Indian philosophical thought.

He defined the term “Pratyabhijna” as: “Recognition of that supreme self is by coming face to face with what was forgotten through effulgence (of consciousness).”

Abhinavagupta elaborated upon the philosophical foundations of Pratyabhijñā, offering profound insights into the nature of consciousness, the Self, and the process of recognition (pratyabhijñā) of one’s divine essence.

He reconciled the seeming contradiction between unity and plurality by positing that objects, fundamentally, share one consciousness internally, but externally, at the illusory level, they exhibit differentiation based on physical attributes.

The Tantraloka

Abhinavagupta’s “Tantra-Âloka” (Illumination on the Tantras), believed to have been composed after his enlightenment, is another monumental achievement in Indian spiritual discourse.

It significantly shaped the comprehension of ritual symbolism within the Shaiva and Shakta traditions for generations to come.

Composed in Sanskrit, this magnum opus consists of multiple volumes, covering a vast array of topics ranging from metaphysics and cosmology to ritual practices and spiritual realization.

At the heart of the “Tantraloka” lies his exploration of the nature of reality, consciousness, and divine manifestation. He elucidates the principles of Tantra, emphasizing the omnipresence of divine consciousness (Shiva) and the dynamic interplay of energy (Shakti) in the universe.

Abhinavagupta also delved into the intricacies of Tantric rituals and spiritual practices, providing detailed instructions and philosophical interpretations.

The “Tantraloka” serves as a guide for practitioners seeking to engage with Tantric rites and ceremonies as a means of spiritual transformation and liberation.

He emphasizes the importance of ritual as a vehicle for experiencing divine consciousness and transcending the limitations of mundane existence.

One of the remarkable aspects of the “Tantraloka” is Abhinavagupta’s ability to synthesize insights from diverse spiritual traditions, including Vedanta, Yoga, and Tantra.

He draws upon a rich knowledge of philosophical and mystical texts, weaving together strands of wisdom to create an integrated vision of spiritual realization. Abhinavagupta’s synthesis reflects his deep appreciation for the interconnectedness of all spiritual paths and traditions.

Tantrasara

Literally translating to “The Essence of the Tantras,” this text encapsulates the essence of Tantric philosophy and spirituality as interpreted and expounded by Abhinavagupta.

The “Tantrasara”³ serves as a comprehensive compendium of Tantric wisdom, covering a wide range of topics including metaphysics, cosmology, ritual practices, meditation techniques, and spiritual attainment.

Abhinavagupta provides systematic explanations and practical instructions for seekers aspiring to realize the divine essence within themselves.

He outlines various Tantric rituals and yogi practices aimed at awakening the dormant potential within the practitioner, emphasizing the importance of ritual purity, devotion, and inner transformation as prerequisites for engaging with Tantric practices and spiritual liberation.

Abhinavagupta’s teachings bridge the gap between theory and practice, guiding aspirants on a transformative journey toward self-discovery and divine communion.

Other work

In addition to his influence on religious philosophy, Abhinavagupta explored a wide array of topics, ranging from aesthetics to music and beyond.

Particularly noteworthy are his acclaimed commentaries like the “Locana” on the “Dhvanyaloka” and the “Abhinavabharati” on the “Natyasastra,” which offer comprehensive insights into Indian aesthetics, drama, and dance, shaping cultural discussions for generations to come.

Abhinavagupta left behind a legacy of poetry and devotional hymns, such as Bhairava-stava (hymn to Bhairava) and Paramārthacarcā⁴ (Discussion on the Supreme Reality), that reflect his deep insights into the human experience and the nature of existence.

Determining the precise extent of lost works by Abhinavagupta is challenging due to gaps in historical records and the passage of time.

While he was a prolific writer and commentator, many of his works have not survived or have been lost over the centuries. Additionally, some of his writings may exist in fragmentary form or may have been attributed to other authors.

As a luminary of Indian thought and spirituality, Abhinavagupta’s contributions have left an enduring mark on various fields, shaping intellectual discourse and spiritual inquiry across cultures and epochs.

more on Abhinavagupta

In recent years, we have seen many gurus fall from grace. This documentary shows just how easy it is to become one.

• Runtime: 84 minutes
• Release: 2011
• Rotten Tomatoes: 60%
• IMDb: 7.5/10
• Where to watch: Kumare is available on demand via Amazon, iTunes, GooglePlay and more. The official website also has the option to buy and download a digital file of the move.

My Kumare Documentary Review

As a personal preference, I like to go into documentaries blind. Although I can’t deny my biases, this approach allows me to experience the story without making premature conclusions.

Of course, I could not help watching Kumare through the lens of being a yoga teacher and active practitioner, and a skeptical one at that.

Vikram Gandhi’s Background

Vikram Gandhi grew up in a Hindu family in New Jersey. In an attempt to discover the appeal and effects of spirituality, Gandhi studied religion in college. Admittedly, it only enhanced his skepticism.

In light of the emergence of yoga in the West, Vikram went on to spend time with self-proclaimed American and Indian gurus. 

Eventually, it led him to ask the question, What makes people follow a spiritual leader? What does it take to become someone people would follow?

In an effort to find the answers, Vikram becomes a fictional persona of Sri Kumare, named after his middle name (Kumar). He grows out his hair and beard, wears colorful robes, and adopts his grandmother’s Indian accent, along with the broken English.

All of the filmmaker’s motivations are clearly laid out at the beginning of the documentary, allowing the viewer to focus on the action at hand.

The Documentary’s Production

I think it is fair to say that Kumare is a relatively low-budget project, even considering the expenses incurred to create and upkeep the enlightened guru persona.

There are no big Hollywood names attached to this documentary, nor was it co-opted by a network or streaming service. Instead, this seems to have been a passion project made through Vikram’s own production company, Disposable.

Overall, the independent feel of this film suits the subject perfectly. Part of me believes that the small crew made it more credible to Kumare’s disciples. Of course, this is only a speculation on my part.

The Hawthorne Effect

Whenever I watch a documentary, I always have to remind myself that what we see on screen is colored by the characters’ awareness that they are being filmed. 

This effect was first observed during a series of studies conducted in the late 1920s to the early 1930s at the Western Electric Hawthorne Works in Chicago, which is why it is now known as the Hawthorne effect.

Even accounting for the editing, certain moments made me question how genuine the real people of this social experiment were. I knew that Kumare was fake, but what about everyone else?

Editing and Storytelling

I want to give credit to the editing of this documentary. Not only was the story easy to follow, but it also made the participating parties appear sympathetic.

With the premise that a person goes undercover as a spiritual guru, this could have easily devolved into a dynamic where Kumare’s followers would be seen as being mocked and ridiculed.

Instead, the documentary makes a great effort to show us the very human desire for spiritual connections, reassurance, and support in every person who makes an appearance in this film.

Equally, we were shown that Vikram’s aim wasn’t to humiliate people but rather show them that they do not need external guidance from a guru. 

Broad Impressions

First of all, it was extremely refreshing to watch a documentary that wasn’t about the depravity of the human mind.

Many of the popular documentaries, including ones centered around yoga and spirituality, are made under the umbrella of the true crime genre. In contrast, Kumare was a light-hearted watch that did not rely on shock value to keep the story interesting.

Speaking of genre, I would argue that this documentary was intended as a comedy, specifically satire. Numerous times throughout the film, Kumare confesses that he is as fake as they come, only for his words to be interpreted as wisdom.

At times, I fully expected Vikram to break character and break the fourth wall¹ a la Fleabag or The Office. 

The narrative also follows a typical story pattern we see in comedies. A skeptical main character starts doing something as a way to prove a point. And yet, by the end, he discovers that his manipulations have genuinely helped people.

What’s more, the story has a (mostly) happy ending. When Vikram finally reveals his identity, Kumare’s followers appreciate his reasoning and accept him outside of his Kumare persona.

What’s more, Vikram comes to realize that Kumare is not just a role he got to play, but rather a manifestation of his best true self.

That said, the documentary also admitted that some of Kumare’s disciples did not continue contact with Vikram after the revelation. 

My Main Takeaways

The Kumare documentary presents an interesting oxymoron. Just like the paradoxical benevolent dictator², Sri Kumare was a guru who preached that you don’t need his guidance. Someone who defrauded people in order to help them improve their lives.

From a personal standpoint, the documentary made me rethink my past experiences, particularly as a yoga teacher and practitioner. How many times have I been inspired by another teacher’s words, or a quote attributed to a yoga sage, without checking for the authenticity of the source?

And at the end of the day, does it really matter? If those words had a positive impact on my practice or my life… Surely they are worth just as much as if they came from a ‘true’ source?

Ethical Considerations

Naturally, this doc poses a question about ethics. On one hand, The goal of Vikram’s social experiment was to reveal to people how easy it can be to fake being a guru and show them they are their own best teachers.

On the other hand, vulnerable people tend to be more susceptible to recruitment³ in religions and cults. Although the sample size of Kumare’s following is small, the documentary showed that they sought his teachings due to the various struggles they faced in their lives.

Now, imagine learning that the person you confided your deepest fears, and your sacred secrets to, turns out to be someone else. Someone who viewed you as his experiment subject. At the very least I would be uncomfortable, wouldn’t you?

At the end of the film, we are told what the disciples have been up to in the aftermath of the grand reveal. While some of his followers continued their self-improvement, several people no longer keep in touch with Vikram/Kumar.

I did not find it surprising, and clearly, neither did Gandhi. Despite the context, Kumare ends up becoming genuine friends with his followers, which understandably makes it difficult for Vikram to ‘come out’.

In fact, during his first ‘unveiling’ event, he struggles to come forward, backing out of that commitment at the last moment. Later, he chooses to reveal the truth through a video address, entering the room afterward as Vikram Gandhi the filmmaker.

The fact that it was all a part of a documentary film makes the issue even more layered. It’s one thing to realize that the person you put your trust in isn’t who you thought they were. It’s a whole different matter where this person’s deception is featured on camera, along with some of your very vulnerable moments.

Please note that this is a speculation on my part. The documentary does not go into detail as to why certain people chose to walk away, literally or figuratively.

I am sure that documentaries produced in the US require some consent or release forms. However, if the participants were deceived about the nature of the film and their role in it, it may be legal but ethically questionable.

If you enjoyed the comedic style of this documentary and Kumare’s character in particular, you’ll be glad to know that Vikram reprised his role in the 2020 series The Guru Inside You.