21 DAY YOGA CHALLENGE

Notes : Day 1
 MORNING PRAYER

Shri Vakratunda Mahakaya Surya Koti Sama Prabha

Nirvighnam Kuru Me Deva Sarva Karyesu Sarvada

May all our endeavours be blessed and all obstacles from our path
be removed. May we have the strength to walk our chosen path
with perseverance.”

HOW TO MAKE THE MOST OF THE 21 DAYS ?

Use a laptop or computer Pay full attention Don't miss any sessions

If internet goes Join the Facebook group Participate in activities

off, don't panic & Instagram page
1/7
 WHAT EACH SESSION WILL LOOK LIKE ?

YOGA PHILOSOPHY ASANAS

6:350- 6:55 am 6:55 - 7:35 am

PRANAYAMA/MEDITATION HEALTHY HABIT

7:35 - 7:45 am 7:45 - 8:00 am

WHAT TO EXPECT AT THE END OF 21 DAYS ?

Learn over 50 asanas Videos for self practice Practice the Satvic Lifestyle

Emotional & Physical health Optimal Weight Stay joyful throughout the day
2/7
 8 LIMBS OF ASHTANGA YOGA
8.
7. SAMADHI 1.
Self Realisation
DHYAN YAMA
Meditation Discipline Social Discipline

6. 2.
DHARANA NIYAMA
Aim Discipline Self Discipline

5. 3.
PRATYAHAR 4. ASANA
Sense Discipline PRANAYAMA Body Discipline
Breath Discipline

These are 8 broad steps described in Maharishi Patanjali’s Yoga

Sutras. If we follow these, no mental or physical disease can ever
touch us. We will know how to fully enjoy each day. Our life will
also be so beautiful that we would want to live for long.
Let's do some self observation & understand each Limb in depth.
3/7
1. YAMA - How to behave or interact with others. These days
there are so many conflicts, boss and employee,
neighbours, parents and children, teacher and
student, friends, husband and wife. The 5 steps
of Yama will help us breeze through these
relationships.

SELF OBSERVATION :
Which area do you currently face maximum conflict?
Where does maximum doubt or irritability come in?
TIP :

2. NIYAMA - We have borrowed this body and mind from

Nature, & one day we have to return it. Till the
time we have it, we must know how to treat it
well. If we don’t treat ourselves well, how do we
expect others to treat us well? We will learn 5
steps that will make us fall in love with ourselves.
SELF OBSERVATION :
Are you able to take care of yourself right now?
How do you generally treat yourself ?
4/7
3. ASANA - Do you think your favourite actors look the way
they do naturally? No, they work for it. They are
disciplined. Just because we’re not on TV does not
mean that we should not look our absolute best.
We will bring body discipline through our physical
practise.
SELF OBSERVATION :
Are you happy with your current physical state?
Can you do the things you want to do? Eg. A trek ?
TIP :

4. PRANAYAMA - The most essential thing for our lives is

ignored the most - our breath! We take it for
granted. Unless we breathe properly and deeply,
we cannot expect to live a stable and happy life.
We will learn breath discipline.

SELF OBSERVATION :
How deep is your breath right now?
How many minutes can hold your breath for?

5/7
5. PRATYAHARA - What we are feeding our senses also
decides how we feel. We will learn to manage
these 5 senses in a way that they do not work
against us.

SELF OBSERVATION :
How do you currently abuse the 5 senses? Too much
screen time? Loud music? unhealthy smells?

6. DHARANA - Many of us feel we’re aimlessly wandering

through life. Dharana helps us cultivate our Aim
and then we form small goals and achieve them
daily. Aim discipline will help add meaning to
your life!

SELF OBSERVATION :
Do you feel lost?
Like you're aimlessly wandering through life ?

6/7
7. DHYANA - Meditation is an abstract term. We will simplify
it. It's simply being in the present. When our
thoughts don’t bother us.

SELF OBSERVATION :
Have you heard that meditation is beneficial?
Do you really know how to meditate?

8. SAMADHI - Sat Chitt Ananda, a state of bliss. We all have

experienced it unknowingly. We will learn how to
find moments of Samadhi in our daily life.

SELF OBSERVATION :
Have you experienced sat chit ananda before ?
Do you find moments of pure bliss in your Daily life ?

Come back and check the answers after 21 days! You

will notice that your answers will change

Notes created by Satvic Team

21 DAY YOGA CHALLENGE
Notes : Day 2
 MORNING PRAYER
~
Om Bhur Bhuvah Swah Tat-savitur Varenyam Bhargo
Devasya Dheemahi Dhiyo Yonah Prachodayat

May the pure Divine light illumine our physical body, our
intellect and our consciousness. May we move from darkness
to light in all dimensions of our existence

YAMA
Social Discipline
Yama means how to behave or interact with others. These
days there are so many conflicts in relationships. The 5 steps
of Yama will help you breeze through these relationships.

AHIMSA SATYA ASTEYA BRAHMACHARYA APARIGHARA

1/7
 AHIMSA
We all know that AHIMSA stands for non-violence. We were
always told not to do violence and as civilised citizens we
have tried to follow it, but have we really thought about it
deeply? Are we violent only towards others?

Lets see if we are more likely to

engage in violence towards ourselves
or towards others.

Let's understand this

with a STORY!

Once upon a time there was a

magnificent snake which lived in the
outskirts of a village. The snake used
to terrorize the village people and kids
a lot.

2/7
 Once a monk was passing through the
village. He used to travel from one
village to another and share his
philosophy. When he arrived there, the
villagers told him about the snake and
how frightening it was.

He spoke with the snake, urging it to

end its violent ways in order to evolve.
The snake took the advice seriously and
changed its behaviour. A year later,
when the monk returned, he thought of
meeting the transformed snake.

To his surprise, the monk found the

snake hiding behind rocks, visibly
starved. The monk was shocked and
asked the snake what had happened.
The snake explained, “I followed your
advice and stopped being violent.
But the villagers started throwing stones at me and mocked
me. So I stopped hunting and had to hide.”

3/7
 The Monk felt really disappointed, he
shook his head and said, “I did advise
against violence, but I never told you
not to hiss.”

MORAL
While ahimsa advocates against causing violence towards
others, it does not imply that we should tolerate violence
inflicted upon ourselves or cause violence to ourselves.

If we think deeply, we are causing more violence to ourselves

than to others. The two types of violence to ourselves are :

in the mind in the body

4/7
We are causing so much violence to our mind and bodies on
a daily basis, but HOW?

MIND BODY
Judgment Alcohol and tobacco
Criticism Junk and sugary food
Irritibility Tea and coffee
Blame Over exercising

Solution?

Taking complete resposibility for our own lives. No one

is coming to save us, only we can save ourselves.
5/7
 Begin to take care of yourself like a parent.
Be loving yet firm.
Start with the body. For the duration of this
workshop avoid the following :

Avoid alcohol Avoid tea

and tobacco and coffee

Avoid junk and Be gentle with

sugary foods your body
during asanas

HEALTHY HABIT OF THE DAY

Start your morning with a DETOX juice like- coconut water,
ash gourd juice or any vegetable juice is best for our body.

6/7
It cleanses our body. These juices are like a mop & broom for
your body & removes previous day's waste.

For people who have a very active schedule, they

can have fruit juices like ABC, pomegranate or
watermelon juice.

ACTIVITY OF THE DAY

Engage in a random act of kindness

This emotion is the opposite of
violence. This act could be towards
other human beings, animals, nature
or towards ourselves. A simple act
will bring immense joy to our life!

Notes created by Satvic Team

 MORNING PRAYER

Sarvamangala mangalye Shive! Sarvartha Sadhike

Sharanye Tryambake Gouri! Narayani! Namostu Te!

We bow to you O Devi Narayani. You are auspicious for everyone,

you bring happiness . You are the one who completes every work for
everyone. You are protector of everyone. You are the one with 3
eyes and a beautiful face. We salute you, O Narayani.

SATYA
In the Yoga Sutras when we learn about SATYA, it means,
speaking and living our truths.

Because truth is also subjective.

What is true for me, may not be
true for you.
So Yoga Sutras teach us
to find our own truth.
1/7
 Thoughts Words Actions

Whenever our thoughts, words and actions are not

aligned, it creates disturbance within us.
Yoga sutras tell us - 'yogas chitta vritti nirodha',
meaning YOGA is the cessation of the disturbances in the
mind. When we lie, we create disturbance.
So when our thoughts, words and actions are not in
alignment, we feel like liars. In order to find our truth, we
must first find our most important values.
How to find your
CORE VALUES ?

Just like a building needs pillars

for a foundation, our core values
are like the pillars of our life.
2/7
 These are some examples of
core values.
Once we know our values, then we
have to align our thoughts, words
and actions accordingly.
Eg. Your value is good health
Knowing your CORE VALUE GOOD HEALTH

I can heal my body.

Choosing my THOUGHTS I don't depend on doctors and medicines.
to fit these values I like to eat and drink fresh.
If your friends invite you to a party you say - "I
Aligning my WORDS with my values would like to spend time with you all.
Can we do this sometime during the day over a
nice freshly made lunch, maybe in a park?"
ACTING in the world You invite your friends for a picnic in a park.
according to these

Eg. Financial Independence

Knowing your CORE VALUE FINANCIAL INDEPENDENCE

I can take complete care of myself.

Choosing my THOUGHTS I don't depend on others financially.
to fit these values I can live within my means.
I would love to be financially independent.
Aligning my WORDS with my values I would like to get a job and spend
some time fulfilling this need.
ACTING in the world You look for a job and start working.
according to these

3/7
Saying NO is also a very important aspect of staying true to
our values. Being straightforward in our approach and having
clear intentions. Not saying one thing and feeling another.
But speaking our truth DOES NOT mean that we become
insensitive, become blunt and harsh towards others.

When you are speaking your mind, always THINK:

T Is it true?
H Is it helpful?
I Is it inspiring?
N Is it necessary?
K Is it kind?

Rule of AHIMSA :

In telling the truth we should aim to cause the least

harm possible. If speaking the truth will cause pain or
suffering, then it may be best to remain silent.

4/7
 HEALTHY HABIT OF THE DAY

16 HRS FASTING
Our body is powered by an energy called PRAANSHAKTI,
which is responsible for all our activities like Walking,
Talking, Working, Digesting etc..
To digest our food, body uses energy from the reservoir
of PRAANSHAKTI while we are in our deep sleep.

Just like we charge our PHONES at night and use

it during the day, the same way the BODY uses
that energy to function throughout the day.

DIGESTION takes up a lot of PRAANSHAKTI. Almost

70-80% of the energy gets used in digesting food.

The same energy also HEALS and CLEANS the body.

When we eat all the time, most of the energy goes in digesting.
If we want to heal the body and clean out more waste,
the most natural way is 16 hrs fasting.
5/7
 Let's say you eat your dinner by 6pm, then there should be
no intake of solid food for the next 16 hrs, that is till 10am.

TIP :

Tip :
The earlier we eat our dinner, the better the digestion
happens. Since our bodies are synced with the Sun's time.

After 12 hrs, we can take liquids like juices.

What to HAVE What NOT to have

6/7
For better cleaning, have DETOX JUICES !

Ash Gourd Juice Coconut water Vegetable Juice

ACTIVITY OF THE DAY

KNOW YOUR TRUTH

Take 30-40 minutes and identify
your 2 most important core values.
Choose the thoughts that align with
these core values..

Notes created by Satvic Team

21 DAY YOGA CHALLENGE
Notes : Day 4
 MORNING PRAYER

karpuragauram karunavataram
sansarasaram bhujagendraharam
sadavasantam hrdayaravinde
bhavam bhavanisahitam namami

O shiva, You are Pure White like Camphor,

You are an Incarnation of Compassion, You are the Essence of
Worldly Existence, Your Garland is the King of Serpents, You
are always dwelling inside the Lotus of the Heart, I bow to
Shiva and Shakti together.

ASTEYA
Asteya means Non - stealing.
You must be thinking, obviously I’m not a thief.
I don’t go and steal anything. But Asteya has
to be understood at a subtler level.
1/8
DEEPER MEANING OF NON-STEALING
Not taking what is not freely given.
Not taking what we have not earned and don't deserve.

Eg 1. Stealing ideas -Theft of

creativity - A colleague had shared
an idea but you presented it as
your own.

Eg 2. Stealing somebody’s right to

speak by dominating conversations -
Trying to overpower and not letting
anyone else speak.

Eg 3. Stealing from nature by

possessing more than we need - We’ll
wear only those 5 sets of clothes
but our cupboards are bursting.
2/8
WHY DO WE TAKE MORE THAN WE NEED?
The root cause of always wanting more comes from thinking,
“I’m not good enough,” and “I don’t have enough.”
The moment we feel a sense of “lack” in life, desire, want
and greed emerge. We begin to look for something to fill
that void - that “empty sensation” - and often feel as
though everyone else has what we want. And we crave what
others have so much that we start to steal.
Let's understand this
with a STORY!

Once upon a time, there was a

very rich diamond merchant. He
used to buy very rare diamonds.
At the same time, there lived a
jewel thief. He used to steal very
rare & exquisite gems.

3/8
 One day this thief spotted the
merchant buying the most
beautiful diamond and decided
he had found his next victim. He
started following the merchant
into a train, and shared a
compartment with him for three days with the hope of stealing
the expensive diamond.
He spent his entire time, trying to
find the diamond but despite all
his endeavours, he failed to
locate it. When the train reached
its destination, the thief restless
in his incapacity, could not
contain himself and told the merchant the truth.

“Sir, I’ve been following you

everywhere for the last three
days trying to find the rare gem
you purchased. But to my
despair I have not been able to
get my hand on it. Please tell me
where you hid it and put me out of my misery!”

4/8
 The merchant said: “When I first
saw you, I suspected you were a
pickpocket and so hid the gem
where I thought you’d never look!
In your own pocket!” And with
that he reached into the thief’s
pocket and brought out the amazing gem which was in the thief’s
possession all along.

MORAL

Whatever we feel we lack and are desperately seeking,

is in our own pockets. All we have to do is look!
When we don’t realise our own abundance, we give
our power away through comparison.

By practising Asteya we realise that we are already good

enough and have enough.

5/8
 You’ll notice that people who
have realised that the gem is
within are the most fun
loving, happy go lucky,
outgoing and joyful people.
They are not constantly
wanting to please others.

Leo Tolstoy said :

“The kingdom of God is within you”

The VEDAS say :

“The universe is within you, Aham Bhramasmi”

HOW TO PRACTICE ASTEYA IN DAILY LIFE ?

We should all practice abundance. Train our mind to

want less, and enjoy more of what we already have.
Whenever we feel empty, or feel small, just recite this
mantra: “I am enough.” / “I have enough.”
6/8
 HEALTHY HABIT OF THE DAY
FULL DAY FASTING
Doing a full day fast allows for a deep cleanse of the body.
It is best to avoid a heavy meal at night. We advise to
break the fast next day with a smoothie for breakfast.
Take rest during the day and don't do stressful activities.
If you face detox symptoms like headaches/nausea, take a
wet pack.
People on any medication should avoid the fast.

SOUP FAST PLAN

9 AM 11:30 AM 2 PM
Vegetable Broth Clear Soup Tomato Soup
7/8
 5:30 PM 7 PM
Vegetable Broth Clear Soup

ACTIVITY OF THE DAY

Notice the abundance

Identify an area where you've been
feeling a lack in the last 6-12 months.
Choose one specific area and associated
thoughts that keep coming back. Write
down all the times you have actually
received this from different people at
different times in your life.

Notes created by Satvic Team

 MORNING PRAYER

Ya Kundendu Tusharahara Dhavala Ya Shubhra Vastravrita

Ya Veena Varadanda Manditakara Ya Shveta Padmasana

Salutations to Devi Saraswati, who is pure white like Jasmine,

with the coolness of moon, brightness of snow and shine like
the garland of pearls, and who is covered with pure white
garments, whose hands are adorned with the Veena and the
boon-giving staff, and who is seated on a pure white Lotus.

BRAHMACHARYA
Brahmacharya means path to Brahma/highest potential
and moderation in everything we do.
One way to reach the highest is the path of moderation.
Not living in extremes or highs and lows and following the
middle path.

1/4
 How do we currently live in extremes?
Eg. Scrolling on social media for hours, overworking, not
being conscious while eating, over-exercising. These are a
few examples of when we're doing things in extreme.

Due to this we waste our energy

WHAT CAN WE DO BY SAVING THAT ENERGY ?

We can build deeper bonds with friends and family,

focus on our spiritual practices, serve others, prepare
Satvic meals.

2/4
 HEALTHY HABIT OF THE DAY
HAVE RAW FOR BREAKFAST
When we start our day with a very heavy meal, then the
chances of lethargy throughout the day are very high.
Heavy food requires a lot of energy for digestion.
Raw food is light & we get a lot of nourishment. Eg.
A big bowl of Fruits.
Raw food is directly nourished by the SUN. It allows
these foods to grow. The vibrant energy of the sun
is within them.
When we cook our food a lot of nutrition/vitamins/minerals
die due to the extreme heat.
So when we eat raw food right in the morning, natural
nourishment straight from the SUN & the SOIL is
transferred into our bodies.
We can have smoothie bowls, vegetable sprouts, lightly
steamed sprout salad/veggies and soaked nuts and seeds.
3/4
 MEAL PLAN FOR THE DAY TIME

8 AM 10 AM
Detox Juices Smoothie Bowl/Fruits

1 PM
Grain Meal/Salad

ACTIVITY OF THE DAY

Give structure to your energy expenditure

by following Brahmacharya
Create a structure to your day in which you define how you will
expend your energy. How will you follow the path of moderation so
you can save your energy and yet get all your work done.

Notes created by Satvic Team

 MORNING PRAYER

Asto ma sadgamaya, tamasoma jotir gamaya

mrityormaamritam gamaya, Om shanti shanti shantih

,
,
,
From ignorance, lead me to truth,
From darkness, lead me to light,
From death, lead me to immortality,
Om peace, peace, peace

APARIGRAHA
Aparigraha means non-hoarding.
Not having more than necessary. Keeping
only what we truly need. In our homes, in
our bodies, in our relationships, in our
cupboards. Too much of anything is bad.

1/5
Let's understand how we get trapped in our desires
with a STORY!

Long ago in order to catch monkeys,

hunters would carve out a coconut
leaving a hole just big enough for a
monkey's stretched out hand to fit
through. Then they would anchor
the coconut to the ground.
Rice or sweet treats would be placed
inside of the coconut as bait. The
hungry monkeys would smell the rice
and squeeze their hands through
the hole and greedily grasp the
goodies in their fists.
When they tried to pull their hand
back out, their tightly closed fist
was too big to fit. As they struggled
to pull their bounty out of the
coconut, the hunters could easily
capture them.

2/5
 What the monkeys didn't realize was that it was
their own unwillingness to release the grip on their prize
that caused their self-imposed prison.

MORAL

They say "what we possess, possesses us".

Like the monkeys in the self imposed coconut trap, all of
the stuff that we greedily aquire begins to weigh us
down, and our best attempts to be free while holding
onto it just leaves us feeling trapped.

3/5
 QUOTE by George Carlin :

Trying to be happy by accumulating

possessions, is like trying to satisfy hunger
by taping sandwiches to our body.

Even if we hold an empty glass for a few

hours, our hand will start paining. Same way
when we hold onto things from the past -
"that person did that, my life was so bad,
I’ve gone through so much trauma" - we will
feel tired and drained.
Its okay and often times necessary to acquire new things.
However, when we acquire new things, new thoughts, new
ideas, and new feelings, we must also release or let go of the
old ones so that we will have the space to take in what's new.
Giving away money & material possessions to
those in need, letting go of grievances through
forgiveness, and letting go of past, will leave
us feeling lighter & may even bring us closer
to knowing the true meaning of our lives.
4/5
 HEALTHY HABIT OF THE DAY
DECLUTTER
Watch this documentary !

It's a documentary about how having

less can deeply impact our lives.

ACTIVITY OF THE DAY

Declutter your Cupboard

Make a video of you decluttering your
cupboard. Remove atleast 5 items from it
that you haven’t used in past 6 months.

Notes created by Satvic Team

 MORNING PRAYER

Jai Shiva Omkara, Jai Har Shiva

Omkara Brahma, Vishnu, Sadashiva
Brahma, Vishnu, Sadashiva
Har Har Har Mahadev
Jai, Har Har Har Mahadev

We meditate on that most adored Supreme Lord, the

creator, the nourisher and the destroyer, whose divine
light illumines all realms (physical, mental and spiritual.)
We praise you O Lord. Please take away our troubles
and remove obstacles from our paths.

TRATAK KRIYA
In Yogic system, practices like Tratak are
done to improve focus and concentration.
All you need is a candle/diya.

1/3
 INSTRUCTIONS TO KEEP IN MIND :
Make sure the flame is set at your eye level.
The flame should be 1.5 ft away from you.
Do not wear your spectacles/lenses while
practising.
Dim the lights of your room. Be distraction
free for the next 10 minutes.

STEPS FOR PRACTICE :

Keep your back straight and hands loosely placed in the lap.
Simply focus all your attention on the flame.
If your attention wavers, bring it back to flame.
You can either focus on the tip of the flame
or the entire flame itself.
You will notice that your breathing is
becoming deeper, as your focus is maintained.

2/3
Try staying with the flame without blinking your eyes. Keep
your eyes open for as long as possible.
Close your eyes after 2-3 minutes and focus your attention
at the point between your eyebrows.
You'll notice that now you can see the flame inside as well.

Notes created by Satvic Team

 MORNING PRAYER

~
Om Bhur Bhuvah Swah Tat-savitur Varenyam Bhargo
Devasya Dheemahi Dhiyo Yonah Prachodayat

We meditate on that most adored Supreme Lord, the creator,

whose divine light illumines all realms ( physical, mental and
spiritual). May this divine light illumine our intellect.

NIYAMA
Self Discipline
We have borrowed this body and mind from Nature, one
day we have to return it. Till the time we have it, we must
know how to treat it well. You will learn 5 steps that will
make you fall in love with yourself.

SHAUCH SANTOSH TAPAS SWADHAYA ISHWAR PRANIDHAN

1/5
 SHAUCH
When we hear about Shauch, we think of cleanliness. SAFAI.
Keeping our environment and space clean. But when we talk
about Shauch from the yoga sutras, it applies to everything,
all aspects of our lives.
1. PURIFICATION OF BODY
Physical Shaucha is about keeping our bodies BODY
clean and healthy. It's about taking a bath
daily, eating clean, exercising regularly, and
maintaining good hygiene.

outer cleansing inner cleansing

In the last few days, we have already

been following this. We did fasting, had
detox juice, and did asana every day.
2/5
 2. PURIFICATION OF MIND
Just like bad food dirties our bodies, MIND
disturbing information can disturb our
minds. What we eat makes our bodies. What
we see, hear, and learn makes our minds.
ENTERTAINMENT - Watching Thrilling shows,
horror shows, and aggressive & violent content
disturbs our minds & creates fear.
COMPANY - It defines how our day-to-day
looks. A very large aspect of our life depends
on the company we keep. This is why in our yogic
system, so much emphasis has been laid on the
importance of SATSANG - Good company.
To Purify the Mind:
1.1. Watch content that uplifts you, helps
you learn and grow, or clean comedy that
makes you laugh.
2. Keep company where you don't gossip or
2.
create drama. Be around motivating
people who help you grow!
3/5
 HEALTHY HABIT OF THE DAY
EAT YOUR GRAINS WITH 2-3
TIMES MORE VEGETABLES

East-Asians have great skin, because they consume a lot of

veggies along with their grains.

But the mistake we do is we consume a lot

of different types of grains in one meal.
Grains are water poor food, they don't have any water of
their own. Hence we have to soak our rice and dal in water
or add water in flour to make rotis. Therefore they are
difficult to digest for the body.
To make it easier to digest, let's supplement our grains with
3 times more vegetables.
1 bowl Rice 3 bowls Vegetables
TIP :
Our way of mixing veggies with grains is
making Satvic Rotis. Mix vegetables like
beetroot, Spinach etc in whichever flour you
consume and make rotis out of it.

70% of each meal should be water rich and 30% water poor.

ACTIVITY OF THE DAY

Organise you space of Sadhana

Let's apply Shauch in our Sadhana place. It can
be your office space, yoga space, or any space
that is sacred to you. Organize it beautifully
and share a video with the group.
Notes created by Satvic Team
 MORNING PRAYER

Sarvamangala mangalye Shive! Sarvartha Sadhike

Sharanye Tryambake Gouri! Narayani! Namostu Te!

We bow to you O Devi Narayani. You are auspicious for everyone,

you bring happiness . You are the one who completes every work for
everyone. You are protector of everyone. You are the one with 3
eyes and a beautiful face. We salute you, O Narayani.

SANTOSH
Santosh means contentment.
Today, there is a constant desire to do more.
Constant dissatisfaction within our hearts.
We constantly want things to be different.
This constant attempt to change things, and
run after perfection is creating disturbance
within us and not allowing us to rest. This
disturbance is called dis-contentment.
1/6
Let's understand this
with a STORY!

Long ago in a small Chinese village,

there lived a man named Sei-Weing. He
had a beautiful white mare. One day
the mare suddenly disappeared. The
people of his village offered sympathy
to Sei Weing for his great misfortune.

Sei Weing said simply, “That’s the way

it is.” A few days later the lost mare
returned, followed by a beautiful wild
stallion. The village congratulated Sei
Weing for his good fortune. But all he
said was, “That’s the way it is.”

Sometime after, Sei Weing’s only son,

while riding the stallion, fell off and
broke his leg. The village people again
expressed their sympathy for Sei
Weing's misfortune. He again said,
“That’s the way it is.”

2/6
 Soon thereafter, war broke out and
all the young men of the village
except Sei Weing’s lame son were
drafted and were killed in battle.
The village people were amazed at
Sei Weing’s good luck.

His son was the only young man left

alive in the village. But Sei Weing kept
his same attitude: despite all the
turmoil, gains, and losses, he gave the
same reply, “That’s the way it is.”

MORAL
The meaning of this story is that everything happens for a
reason and things can’t be defined as “good” or “bad”.
Life's contentment is found by not attaching oneself to
these external circumstances, as hard as it may be.
When things feel up in the air, return to the breath, the present
moment and know that you are being supported in your growth.

3/6
We look at things outside of ourselves : house, relationships, likes
and followers, big bank balance and are constantly dis-contented.
HOW TO BRING CONTENTMENT INTO OUR LIVES ?
G
LIVING IN GRATITUDE - when we have

rat
itude
thoughts about how grateful we are
about everything, no other emotion like
anger or stress can come in.

FIRST PRACTICAL STEP TO BUILD GRATITUDE

Notice things around you that you are grateful for.
Say thank you before sleeping.
Say thank you as soon as you wake up.
Say thank you to people expressing your gratitude.
Smile at every being you encounter.

Bringing these values into our lives, frees us from wanting more.
When we don't get the desired outcome/results of our work,
let go of the resentment and surrender to a higher power.
4/6
 “ KARM KAR FAL KI ICCHHA MAT KAR ”

Try not to be a control freak. When we keep chasing after something, it

eludes us. When we relax, when we stop
running after it, it automatically comes to us.

HEALTHY HABIT OF THE DAY

SATVIC MEAL PLAN

5/6
 ACTIVITY OF THE DAY

Bring SANTOSH within

Have you coveted the possesions,
relationships, or attributes of
someone else?
Have you thought, “I wish I had that
too”, or “I wish I was like that too”?
Today, release this emotion by giving
something to this person.

Notes created by Satvic Team

 MORNING PRAYER

yogena cittasya padena vacam

malam sarirasya ca vaidyakena
,
,
yo pakorattam pravaram muninam
~ ~ ,
patanjalim pranjaliranto smin

Yoga that brings quietness of mind, grammar that elicits

effective speech and the healing arts that remove bodily ailments
He bestowed these things---that most illustrious of sages---
~
Patanjali to whom I make reverential obeisance.

TAPAS
Tapas means Asceticism - Intense self discipline
and attainment of will power.
It is a mindset. Something we do on a daily basis
and don't need to go to Himalayas to practice. It
can be implemented in anything from anywhere.
1/6
 The mind will often want to avoid doing things. It will want
to stay in its comfort zone. But the will is the instrument of
the soul and it can override the mind.
So doing something good/positive with full commitment is called
Tapas.
Eg. A Sportsperson practising daily, waking up in the morning
and attending the yoga workshop, Intermittent fasting,
responding rather than reacting, being able to say NO and
drawing our boundaries, speaking in front of large group.

By using our will power over and over again, an internal fire is
created which purifies our mind and body, dissolves our Karma
and breaks our past conditioning.

So right now, this 21 day yoga challenge is our tapas and after
that following our 21 day mandala will be our tapas. 🧘🏻‍♀️
2/6
 HEALTHY HABIT OF THE DAY
MINDFUL EATING
Let's say we're eating the most nutritious food on the planet,
but we are not eating it in the right manner. Then it will not
benefit our body.
It may still accumulate and become toxic inside our bodies.

3 SIMPLE LAWS OF MINDFUL EATING :

This will help us digest food better, obtain more energy from our
food and we will feel more energized throughout our day.

1.1. DO NOT OVEREAT

Even if we eat the best
food but we eat too much,
it will turn toxic.

3/6
In order for digestion to take place efficiently, the stomach
needs empty space.
So, let's remember to fill our stomach in this ratio :

1/4 for digestive juices 1/4 for processing

1/2 with food

2. EAT ONLY WHEN YOU

FEEL TRUE HUNGER
Even if we eat the best
food but we eat without
hunger, it will turn toxic.

If we keep snacking between meals, our digestive

fire will get extinguished and we will not feel
true hunger by the time our lunch/dinner comes.
4/6
The best sauce in the world is our Hunger. True hunger will
make even the simplest of Satvic meals taste delicious. 🤤

3. WHEN YOU EAT, STOP

ALL DISTRACTIONS
Even if we eat the best
food but we eat while
doing 10 other things, it
will turn toxic.

When we're eating while watching a movie, scrolling

on our phones, or sitting with people who're having
an argument, our mind is not in a relaxed state,
and that same energy will get absorbed in us.
So when eating, remove all distractions and eat
with stability, absolute peace and joy in the mind.
Feel the texture, the flavours, the ingredients in
every bite and you'll relish your meals even more.

5/6
 ACTIVITY OF THE DAY

Practice Tapas - Do what you're afraid of

Today, do something that your mind is afraid
of. If you feel scared of going for a 5 km run,
do that today. If you're scared of saying No
to something, do that today. If you're scared
of taking a cold shower, do that today!
Basically, anything your mind says no to
that you know is good for you!

Notes created by Satvic Team

 MORNING PRAYER

Asto ma sadgamaya, tamasoma jotir gamaya

mrityormaamritam gamaya, Om shanti shanti shantih

,
,
,
From ignorance, lead me to truth,
From darkness, lead me to light,
From death, lead me to immortality,
Om peace, peace, peace

SWADHYAYA
Swadhyaya means self-study.
Who am I? Where did I come from? What
are my needs/strengths/weaknesses?
Until I understand and learn all of this,
there is no scope for improvement.
The knowledge about self can only come
from trial, error and experimentation.
1/5
 SWADHAYA EXERCISE
Describe yourself in 3 words.
What is that one pattern that keeps coming
back in your life over and over again ?
What does your body like the most ?
What does your mind keep disliking ?
What is a virtue that you wish to develop?

WHY IS THIS NECESSARY?

Until we think about these things, we will never know where our
life is going. Accidental, haphazard growth will happen.
We’re wanting to move to conscious growth. I should be able
to decide the course of my life to a large extent.
Not everything is in my control. But at least my own body, my
own mind and my growth should be in my control.

2/5
 QUOTE :
Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become character.
Watch your character, for it becomes your destiny.

The minute we choose our actions today, we are crafting our

future consciously and not depending on things to just happen
to us. We will become the master of our life.
HOW TO DO THIS SELF-OBSERVATION ?
Every evening spend some time scanning through the
events that have happened throughout your day ...
1.1. Did I share my message today in the most
graceful way possible?
2. Did I react today instead of responding in
2.
some situations? Did I get angry?
3. Did I step out of my comfort zone and
3.
break a barrier? or did I stick to familiarity?
3/5
One great way of doing this is through
JOURNALING. At times so many of our
thoughts become like tangled wool, but
when we write, a lot of our thoughts get
de-tangled and we gain clarity.

It helps us to become our true selves and

builds our connection with ourselves.

QUOTE :
Yoga is the journey of the self,
through the self, to the self
- The Bhagavad Gita

4/5
 HEALTHY HABIT OF THE DAY
SMOOTHIE FAST

SMOOTHIE FAST PLAN

9 AM 11:30 AM 2 PM
Ash Gourd/Coconut/ Tropical Smoothie Marigold/Chocolate
Cucumber Smoothie Bowl

5:30 PM 7 PM
Coconut Water Blush Smoothie Bowl

5/6
You can also do a Soup Fast instead, the plan has been
given in the Notes of Day 4 .
During a full day fast, we should take rest. We
may experience some detox symptoms like
headaches, & tiredness because our PRAANSHAKTI
is doing a lot of healing & cleaning work. So most
of our energy goes in that direction.
Choose a day where you have less work and can rest more.
But once a week fasting is extremely beneficial. 💯

ACTIVITY OF THE DAY

SWADHYAY DIARY
Maintain a Swadhyay diary each day for
the next 10 days. Observe the changes each
day. Some days you will do well. Some days
not so well. Observe without judgment &
with full acceptance. After 10 days, you will
notice how you have grown in some areas.
You will be able to mark your progress.

Notes created by Satvic Team

 MORNING PRAYER

karpuragauram karunavataram
sansarasaram bhujagendraharam
sadavasantam hrdayaravinde
bhavam bhavanisahitam namami

O shiva, You are Pure White like Camphor,

You are an Incarnation of Compassion, You are the Essence of
Worldly Existence, Your Garland is the King of Serpents, You
are always Dwelling inside the Lotus of the Heart, I Bow to
Shiva and Shakti together.

ISHWARA PRANIDHANA
It means seeing divinity in everything and everyone.
Divinity is a 'BHAV', an emotion. It’s a way of seeing
things. It is sweetness, it is acceptance, it is respect,
and it is love.

1/8
 There are 2 ways of seeing the world and things round us.

Lens of negativity Lens of divinity

Let's understand this with an example!

Two prisoners came out of jail after a sentence of 5 years.

One prisoner saw potholes and broken road and felt the
dust on his face. The sun was shining and he said "oh this
country will never change - so hot, dusty with broken
roads." He looked as miserable as he was inside the jail!
While the other prisoner felt the sunshine on his face and
rejoiced in the warmth. He felt the air and embraced his
freedom with gratitude.
Even though their situation was the same, one prisoner had
the lens of negativity on and the other saw the world
through the lens of divinity making his experience of life
much sweeter.
The world is the same, the way we see it differs.
2/8
 But how to see Divinity in everyone? Let's understand
with a STORY!

Once there was this old lady, who

went to her bank and stood in line
waiting for her turn, she told the
teller that she wants to withdraw
thousand rupees from her account.
But the teller refused. She said, when
you come to a bank, we cannot give you less than 10,000 rupees. But
there's an ATM right outside. You go there and withdraw.

The old lady said, but I don't know

how to use an ATM, I only know how
to withdraw by submitting a check. So
can you please withdraw it for me?
Teller again refused & told her to go
to the ATM, as there was a long line.
The old lady requested again to honor what she asked for.

3/8
 But the teller still refused as it is
against the corporate policy and
the rules cannot be changed. The
old lady then told the teller to
withdraw all the money from the
account and give it to her, as she
didn't want to deal with a bank that doesn't treat its customers well.

But when the teller checked the

bank account, she was shocked to
see 3.5 crores in her account. The
old lady told her to withdraw one
lakh from it and the teller followed
to do so. After withdrawing
1 lack rupees the old lady took 1000 rupees and returned the rest of
the money to deposit again in the bank.

The teller was confused as she

did not expect the old lady to be
this clever. It is because the teller
did not see the divinity in the old
lady, she did not treat her well.
There's a human being in front
me, and if I have to bend the rulesofto help someone then why not?

4/8
There's divinity in everything. The rain falling on flowers, a
caterpillar, a homeless man, a disease because it has come
to clean us. We can see a deeper beauty in everything.

When we open up our hearts we bring sweetness

within. Without the sweetness, without the
surrender, life is very dry & very mechanical.
Benefits : your relationships will improve many fold,
you’ll have so much respect for others, you’ll be
very relaxed. You will feel deeply connected with
everything and everyone around you. There will
bring a feeling of oneness.
At the core, we are all the same. So there's no difference
between me and the people around me. This realisation brings a
deep love & peace within

5/8
 HEALTHY HABIT OF THE DAY
NO STIMULANTS DAY

TEA COFFEE

ALCOHOL CIGARETTES

These stimulants will pick us up and give us a boost of energy

temporarily but will harm our body in the long run. These are not
good for our nervous system, and over time we will see that we
need more of them to have an impact on our body.
Example: When the animals that are used to
carry heavy loads get tired, get lashed and
whipped by the rider. It gets the job done
because the animals starts walking faster
because of the pain and fear. The same
happens when we consume tea/coffee.
6/8
Our body is demanding rest but we are giving it constant
lashes and overworking ourselves without providing it with the
required rest. So over time our sensibilities and capabilities
reduce, and the functioning of the brain gets affected.

Replace your TEA with HERBAL TEA from the

food book. Some of us might face headaches
while the replacement process, but over time we'll
naturally feel energetic throughout the day.

HERBAL TEA
Take a saucepan, add the water and bring it
to a boil.
Crush lemongrass, cinnamon, cardamom &
ginger in a mortar & pestle. Add to water
and cover the pan for 3 minutes.
Strain the tea through the strainer into cups.
Add jaggery from the top and serve.

7/8
 ACTIVITY OF THE DAY

Bow down to the divinity in everyone today

Is there anyone in your life who annoys you a lot? Do you often
wonder why they are the way they are? Today, whenever this person
brings frustration to your heart, remind yourself that they're a piece
of divinity. Remind yourself of the goodness in this person and what
you learn from them. If there's no such person, just remind yourself
of this value whenever you feel irritated by someone.

Notes created by Satvic Team

21 DAY YOGA CHALLENGE
Notes : Day 13
 MORNING PRAYER

Om Puurnnam-Adah Puurnnam-Idam
Puurnnaat-Puurnnam-Udacyate Puurnnasya
Puurnnam-Aadaaya Puurnnam-Eva-Avashissyate
Om Shaantih Shaantih Shaantih

That (Brahman) is whole. This (jagat) is whole. From that

(Brahman) whole, this (jagat) whole has come. This (jagat)
whole (in spite of) having come from that (Brahman) whole,
Whole (Brahman) alone remains. Om Peace Peace Peace.

ASANA
Body Discipline
In the Patanjali yoga sutras, the only
asana mentioned is sthiram sukam asanam :
a posture is one which brings stability &
stillness. Later on, yogis devised many
kinds of postures that allowed for the
mind to become still.
1/10
 DIFFERENCE BETWEEN EXERCISE AND ASANA :

VYAYAMA ASANA

Exercise Posture

Movement Stillness

Every stage of Ashtanga yoga is preparing us for the next

stage. Our yamas were preparing us for niyamas, niyamas
prepared us for body control, and once our asana is
perfected only then breath control can happen.
Our body is like a temple, but these days we treat it like a
machine in a very robotic way. We have to understand that
mother nature has given us this body & we are its guardians.

2/10
So asana is our practice for removing toxins from our bodies.
The aim of asana is to make more space within the body.
When we have more space, we also have both flexibility of the
body and mind that will allow us to go through life easily!

The more purified the body is, the more purified the mind will
be. We will have strength, stamina and longevity.

HOW TO PURIFY THE BODY BY STRETCHING ?

A lot of toxins get trapped inside the muscles, so when we
stretch, space is made and the toxins start to make their
way out.
This creation of space allows are bodies to move more freely.
This is what we call flexibility.
As our bodies become flexible, so do our minds. As our bodies
become purified, our minds to begin to get purified. That's
why we feel peaceful after a yoga class.

3/10
 Yogis have come up with such amazing ways to heal the
human body and mind. Asana allows us to remain active & yet
be in a restful state. When strike the pose and start
breathing, our healing and repair work starts happening right
there on the mat.

BENEFITS :
Releases toxins, releases emotional baggage,
builds strength, creates space & flexibility.

HOW ASANA HELP US LEAD BETTER LIVES OFF THE MAT

When we practice slowly with absolute awareness on the mat,

we are able to take that awareness off the mat and analyze
situations calmly rather than giving an immediate reaction.

When we hold Asana and feel the burn in our body, the entire
body shakes, we're sweating but still there's a gentle smile on
the face. In life off the mat, during difficult situations, we
learn to maintain composure.
4/10
When we are gentle with ourselves, we show compassion to us on
the mat by taking rests and stabilizing our breath in yog
nidra after a challenging sequence, we carry that compassion
and kindness towards ourselves during the day and we stop
being so hard on ourselves.

“ Shwetashwataropanishad 2.12 ”
When a yogi develops a highly purified body, he becomes free
from disease, his youth is prolonged and his life is extended
and the experience of super-smell, super-taste, super-sight,
super-touch and super-sound occurs.

5/10
 HEALTHY HABIT OF THE DAY

NO DEAD FOOD

If we put a samosa in the soil, and give it water and sunlight

every day, will a samosa tree will come out of it?
No, because this food has zero potential to grow into a life
form. Therefore it cannot give life to us either.

We have cooked it so much that it is no more alive. We only

eat it to satisfy our tongue and the mind. The body does
not like it. That is why we have acidity after eating these
kinds of food.

BOTTLED DRINKS contain so much sugar

and so many chemicals preservatives.

We don't even know what type of refined

flour is being used in the BAKERY
GOODS, and different kinds of jellies to
make it tasty.

6/10
In BHAGAVAD GITA, Lord Krishna tells us about Tamasik
food : if our food is cooked, we must not consume it
after 3 hours of cooking. Tamasik means toxic/something
that brings lethargy & tiredness to the body. But
packaged food has been cooked & preserved for 3
months or maybe 3 years and we still consume them.

If we keep a carrot on the table for a few days it'll die but
a packet of chips cannot die as we've changed its nature so
much by adding preservatives, and so many chemicals that it
is already dead.

So if our food is coming straight from the farm to us, that

is alive food but if our food is going from farm to factory
and then coming to us, it is not food, it is a product.

7/10
 Farm You

Farm Factory You

There's no fruit in your fruity.

There's nothing real in your real juice.
There's nothing green in your green tea.
There's neither Gulaab, nor Jamun in your Gulaab jamun.

8/10
These foods are so different from how mother
nature made them, they stick inside our bodies
and are never fully digested.
Mother nature created our food and our
digestive systems accordingly to digest this food.
Our bodies are not designed to digest processed
foods. This food stays as waste within us and
creates toxins and cause many diseases.
So take a pledge today to not consume anything: packaged/
bottled/tinned/processed/frozen. Eat living foods, coming
straight from mother nature.

9/10
 ACTIVITY OF THE DAY
ASANA CHALLENGE
After every 2 hours, you have to do these 4 asanas today. Put
alarms on your phone. Whoever is around you, make them do
them too. It could be your kids, your family, your friends,
your co-workers, your friends, anyone! Share your
fun videos with us by the end of the day!

BACK-BEND CHAIR POSE

WARRIOR 3 COW TO CHILD'S POSE

Notes created by Satvic Team
 MORNING PRAYER

Shri Vakratunda Mahakaya Surya Koti Sama Prabha

Nirvighnam Kuru Me Deva Sarva Karyesu Sarvada

“We salute our Supreme Lord, Ganesha, who has a curved trunk
and whose radiance is equal to a million suns. May you bless all
our endeavors and remove all obstacles from our path.”

PRANAYAMA
Breath Discipline
PRANA is our life force. Whatever
movement is happening within our
body right now is happening because
of the Prana. Blood flow, heart
pumping, organs functioning,
everything is possible due to Prana.
The BODY cannot move by itself. Prana is responsible for
all our body movements, the thoughts that come into our
minds, and the ideas.
1/7
Pranayama is the control of our prana/breathing.
Once we control our breathing, all aspects of our life come
into our hands and when the breath is not in control, our
reactions are happening on their own, and we have little
control over them. One day you are tired, one day you are
energetic, one day sick, and one day calm.
Dogs breathe fast hence their life spans are less, maximum up
to 12-15 years but turtles breathe very slowly, which is why
they live for 150-200 years. That means the speed and
quality of our breathing decides how long we will live.

When a candle is burning, it requires oxygen from its

environment to burn. Suddenly wind flows and the
candle extinguishes. That means when the speed of
the air is too much, there is fluctuation. Notice,
whenever we are stressed/angry/or disturbed, our
breath will become fast and shallow. The more
unstable the breathing, the more unstable the mind.
2/7
 Pranayama is stabilisation of breathing. It
is inhalation & exhalation with retention.
If we want our minds to become calm,
breathing should be slow and steady.

BENEFITS OF PRANAYAMA :
1. By regularly doing pranayama, we can save ourselves from
all diseases.
2. The work efficiency of all body parts increases.
3. The concentration power of the mind and memory increases.
4. Ageing process is delayed.
5. Stress, anxiety, and tension, all get reversed.

3/7
 HEALTHY HABIT OF THE DAY
DITCH THE WHITES
Mother nature has provided us with wholesome foods but we
have started refining/fragmenting our foods.
Fragmented food which has been changed in nature so much
that a lot of its nutrition is thrown away.
WHITE RICE - when nature gives us rice, it
gives it to us with choker - a brown cover on
it. It has a lot of nutrition but we remove
the bran and only consume the white
rice which barely has any nutrition. It has only carbs/sugar,
hence we crave it. So always consume rice with choker like
brown rice, red rice etc. The organic and unpolished one.
Whenever we consume brown rice, we first have to soak
it for 3-4 hours. If the rice takes long to cook, you'll
know that it's organic and un-polished.

4/7
SUGAR - Mother nature gives us sugar cane, from which
comes jaggery. Even that has a lot of nutrition. You might
have noticed that we have to put a lot of jaggery to make
our food taste sweeter but when we convert this jaggery and
suck out all the nutrients, we are left with white sugar. It
degenerates our bones and constantly gives us dopamine hits
and hence we crave more of it.

So please switch to jaggery, and choose dark-coloured jaggery

when buying. The light one is similar refined & not very
different from sugar. The darker the jaggery, the purer.

5/7
MAIDA - the biggest culprit that is making our intestines
filthy. This is why our intestines are not able to absorb the
nutrition from our food. Completely cut out maida and
products made from refined wheat flour, and within one
week you'll notice how much your digestion & bowel
movements have improved.

REPLACEMENT TABLE

White Rice Brown/Red Rice

Sugar Jaggery/Dates/Raisins

Refined Flour Whole Wheat/Millets

6/7
 ACTIVITY OF THE DAY

Breathe in and out with nature

Place 1 hand on your heart and another
hand on a tree. Breathe in and know that
you're breathing what the tree is giving
you. Breathe out and realize that what
you're exhaling, the tree is breathing in.
You are connected through your breath.
Share a video with the community.

Notes created by Satvic Team

 MORNING PRAYER

asto ma sadgamaya, tamasoma jotir gamaya

mrityormaamritam gamaya, Om shanti shanti shantih

,
,
,
From ignorance, lead me to truth, From darkness, lead me to light,
From death, lead me to immortality, Om peace, peace, peace

PRATYAHARA
Sense Discipline
Let's understand this
with a STORY!

Once upon a time, there was a very

adventurous man. He really liked
climbing different mountains and
experiencing the kick of scaling new
peaks and doing adventures.

1/7
 At the end of one such trek, he
scaled one of the Shivalik ranges in
Uttarakhand in northern India. As
he scaled the peak, he spotted a
sage meditating at a distance. The
man walked towards the sage. As
he opened his eyes, the man asked him, 'Sir, What are you doing at
the top of this mountain in solitude?' The hermit replied 'I have a lot
of work to complete here before I return to the plains!' Puzzled, the
mountaineer asked, 'Work? I don't see anyone or anything around.'
Calmness personified, the sage
responded,'I have to tame some wild
animals-two hawks, two bears, two
rabbits, one donkey and a snake.'
The man looked around and said,
'But I don't see any animals around'

The thoughtful sage explained,

'Well, I have these two cunning
hawks who always look for a prey
and are eager to land on nasty
places. I want to train and tame
them such that they only go to
good places. These two hawks are my two fault-finding eyes.'

2/7
'I also have to subdue two mighty
bears. They are always trying to
snatch and attack. I need to train
them not to just take but also give.
These two beasts are my hands.'

The hermit continued, 'I need to

pacify two restless rabbits. They are
always trying to avoid challenges
and go only to places of comfort.
These rabbits are my two legs.'

'Then, I have to control this stubborn

donkey. It refuses to work and is a
very lazy fellow. It likes to rest but
brays with excuses when the time to
contribute arrives. It is my body.'

'The worst is the snake. It spits

venom and bites without warning,
although caged. And this snake is
my tongue. It spits out envy, anger,
harsh speech, criticism, and lies.'

3/7
The thoughtful sage thus explained to the courageous mountaineer
that the real adventure in life begins when we conquer the inner
world. This struck the mountaineer with wonder.

MORAL
How often have we read and discussed the importance of physical
fitness? Yes, it's indeed important but we don't attribute as
much importance to mental fitness and mind control.

We understand the world through our 5 senses but everyday we

get so much information through these that our minds are
constantly running. Today I want pizza, tomorrow I want a new
job, day after a want that kind of a relationship.
Constantly feeding our desires.

Pratyahara means withdrawal of senses. Turning them inwards.

But we’re not there yet. We’re beginners. So first let's learn to
use the senses correctly before we can turn them inwards.

4/7
 How to apply Pratyahara in daily life?

TONGUE - from very spicy, hot, fried, grainy foods to simple

food like salads and soups. When we overcook our food, and
then consume, it is very disturbing for the mind - 'jesa ann
vesa mann'. Once we have our tongue under control, other
senses will automatically come under control.

EYES - constantly scrolling and consuming so much constent.

Let's learn to sit with our eyes closed, we don't need to see
something all the time.

5/7
NOSE - switch from harsh perfumes to essential oils. Camphor,
eucalyptus, etc. Burn incense, you'll feel a sense of calmness
and purification.

EARS - move from gossiping/loud music to listening to kirtan.

They are very calming.

SKIN - Reduce sexual indulgence - When

we are constantly seeking sexual
satisfaction, we end up wasting a lot of
energy on momentary pleasure. It may
sometimes lead us to make bad choices
too. Intimacy is great but overindulgence
in sexuality is wasteful.
6/7
MEDITATION TO BRING OUR SENSES UNDER CONTROL
focus on ...
5 things you can SEE,
4 things you can TOUCH,
3 things you can HEAR,
2 things you can SMELL,
1 thing you can TASTE.

ACTIVITY OF THE DAY

Pratyahara in daily life

Think of at least 3 more ways in
which we can adapt Pratyahara
into our daily life. How can we give
our senses more rest? How can we
nourish our senses more? How can
we sharpen our senses more? We
can't wait to watch your videos!

Notes created by Satvic Team

 MORNING PRAYER
~
Om Bhur Bhuvah Swah Tat-savitur Varenyam Bhargo
Devasya Dheemahi Dhiyo Yonah Prachodayat

May the pure Divine light illumine our physical body, our
intellect and our consciousness. May we move from darkness
to light in all dimensions of our existence

DHARANA
Aim Discipline

DHARANA EXERCISE : FOLLOW THE GUIDANCE

Think about the last time you went to a wedding. How
was it? Where was it? Was it a day/night wedding?
What were the decorations like? Who were the bride
and groom? Did they look happy or stressed? What was
the food like? What do you remember eating? Was the
Barat on time or usually late? Did u have a good time?

1/9
Now take your awareness to a memory where you
were spending time with your closest friends. What
was the environment like ? Where were u all ? Were
you all laughing and talking or playing games ? Did
you all go out shopping ? Or did u all watch a
movie ? How did you feel ?
Now take your awareness when you went for a long
drive. Were you alone or with people ? Which car
were you in ? Were the windows open or did you
put on the AC ? Was there music playing?
Now bring your awareness to the present moment and
open your eyes.

Our mind is a storehouse of so many different things, it's like

a playground. In our mind, we decide what action to take, we
go back to memories, create thoughts, words, and sentences,
refine our work, and think of creative ideas.
One part of this mind is awareness, and it can be taken to
different parts.

2/9
Think of awareness like a ball, and we can throw it in
different places. Eg. If asked to bring the ball to our leg, we
can take it to our legs, to our arms, to a childhood memory, to
a time when we were giving an exam, or went on a drive. So
this ball of awareness can be taken all over our mind, to the
past, to the future, or anywhere we want.

Awareness is what needs to be focused and concentrated, not

our mind. Mind is very vast, it cannot be focused.
Similarly, when we don't want our ball to go in a certain
direction, we quickly go catch it and bring it back.
So Dharana is focussing our awareness on one point and
bringing it back to that point when concentration wavers.
3/9
HOW TO FOCUS ?
Focus on a single object/task.
Eg. if we are taking X no. of hours to
finish a certain work, and if we focus
without getting distracted, then we can
finish that in a shorter span of time.
Concentration is also like a muscle, the more we exercise it,
the stronger it becomes.
WHERE TO FOCUS ?
We focus either on an idol, mantra, or mandala.
The idea of focusing at one point is to keep
sharpening our power of concentration.
BENEFITS :
It slows down our monkey mind, reduces the
number of thoughts, allows us to reduce the
distractions very easily.
We keep thinking about so many things that we have to do and
sometimes end up not doing even one of those. So in order to be
fully involved in our work, we have to cultivate Aim Discipline.
4/9
So rather than doing 20
things at a time, concentrate
on doing 1 thing at a time. So
cultivating dharana in daily
life is to do 1 thing at a time.

Cultivate Dharana in daily life

Take up one goal at a time and complete that with full focus.

Do the work with full involvement as if your life depends upon

it. If you’re writing an email write it the best possible way.
Give your absolute best in everything you do. Learn new ways
to do your work the best way possible.
Negative thoughts will not plague you & you will achieve succes.s

CHANT THIS MANTRA 11 TIMES

“Loka Samstha Sukhino Bhavantu”
(May the entire world be happy and healthy)

5/9
 HEALTHY HABIT OF THE DAY
ENEMA
Enema is absolutely safe, no damage can be caused by plain
water, there is no pain and it's not dirty.
When we are born, we have absolutely clean
intestines but as we keep growing older and
keep eating processed food, our intestines
start to become dirtier.
Many of the foods that we eat are so different
in nature than how mother nature made them,
they do not get fully digested. Eg. Maida, so
the residual remains stuck in our intestines and
then this residue makes the intestines very toxic,
after which the same toxicity is also transferred
to the bloodstream.

6/9
On the insides of our intestines, there are very tiny finger-like
structures called the VILLI. The job of this villi is to keep
absorbing nutrients from the food. Since so much dirt is stuck
in the intestines, they also get absorbed into the bloodstream
and travel to the entire body and all organs, because of this
a lot of diseases are caused.
When waste is stuck in specific parts/glands,
the disease starts forming in that area. Eg.
heart related diseases.
Constipation is the mother of all diseases.
Even if our bowels are getting cleared every
morning, everybody's intestines still have dirt.
When our pots and pans become very greasy, we soak them in
water for some time and after that, we are able to clean them
very easily. Similarly, Enema allows us to soak our colon with a
little bit of water. Let it sit for 10-15 minutes and then when
we clear our bowels we will see so much waste coming out.

7/9
 HOW TO DO ENEMA ?
1. Buy it from any chemist near or order online from our website.
2. Clean it with plain water and fill
150-200 ml of water in the container.
3. Rub some oil around the tip of the
nozel and around anus.
4. The tip goes into the anus.
5. Place the container on a height and through gravity the
water will flow down into our colon.
6. The best position to take it in is by kneeling, if not possible
then we can also take it sitting on a pot.
7. Hold it in for 10-15 minutes and massage the stomach.
8. When the pressure kicks in, clear the bowels.
9. The best time to take enema is in the morning after clearing
our bowels. Do not take it immediately after the meals. Keep a
gap of minimum 3 hours.

It is really beneficial during our fasting days because our

praanshakti is dumping all the waste in our colon.
8/9
You do not have to take it all the time, take it for a week
and then leave it and any time you feel constipated, you
can just take enema rather than taking any churans or
medicines. They create dependency whereas enema does not.

ACTIVITY OF THE DAY

The one thing

Decide your one thing for each
day and invest yourself fully
into completing that one thing
with a single-minded focus. This
is your aim discipline. What will
be your one thing for today?

Notes created by Satvic Team

 MORNING PRAYER

Asto ma sadgamaya, tamasoma jotir gamaya

mrityormaamritam gamaya, Om shanti shanti shantih

,
,
,
From ignorance, lead me to truth,
From darkness, lead me to light,
From death, lead me to immortality,
Om peace, peace, peace

DHYANA
Meditation Discipline

MEANING OF MEDITATION ?
In dhyana, there is a keen
awareness. We're absolutely in the
present moment but without effort
with very few or no thoughts.

1/5
Eg. When somebody is learning to play a new instrument. In
the beginning, a lot of effort has to be put to learn that.
Slowly with concentrated effort, there comes a point where
one can effortlessly play even in front of a large group.
Then the person does not have to think and play, it becomes
automatic.
So when that person is singing with the least effort with few
or no thoughts, that is when one is in a state of dhyana.

Eg. When someone is learning how to drive a car, in the

beginning, there are so many things to be taken care of, but
once they master it, almost no effort is required. They start
driving on their own, automatically without thinking much
about the controls. That is when that person is in dhyana.

2/5
There is constant resistance coming from us, but when we are
in Dhyana, there is no resistance because we go into a flow
state, awareness in the present moment without any effort.
When we are in a flow state, we have no
awareness of time. It feels like time has stopped.
Hence when we're enjoying doing something, it
feels like time has flown or gone by.
WHERE DOES IT HAPPEN ?
Dhyana is different for different people. It can be
painting for one, singing for another, dancing, or playing
a sport.
BENEFITS :
Since we have few or no thoughts naturally, it is a state
of healing of body and mind. It is a state of deep
restfulness without being asleep. In this state, the mind is
also at peace. This is a time when we get recharged and
our ageing process is reversed. This is also the time when
our Karma dissolves.

3/5
Meditation is silence. As soon as
the mind becomes silent, we are
in dhyana. The default state
of mind seems to be negative/
chaotic, but the supernatural
state is bliss, and that is the
journey of yoga which helps us
reach the state of bliss.
It is extremely important to take out time for dhyana
every single day. Just like everybody takes a bath alone
because that is their cleansing process, Dhyana is the
cleansing process for our minds. This takes time and we
have to have patience.

HEALTHY HABIT OF THE DAY

FLOW STATE
Engage in activities where you go into ‘flow’ everyday. It
could be dancing, singing, gardening, writing, cooking, or
sitting with your eyes closed.
4/5
ACTIVITY OF THE DAY

FLOW STATE
Make a video showcasing your
talent which takes you into
'The Flow'. Share your talents
openly, don't be shy!

Notes created by Satvic Team

 MORNING PRAYER

Asto ma sadgamaya, tamasoma jotir gamaya

mrityormaamritam gamaya, Om shanti shanti shantih

,
,
,
From ignorance, lead me to truth,
From darkness, lead me to light,
From death, lead me to immortality,
Om peace, peace, peace

SAMADHI
Self Realisation

Samadhi means 'Sat Chitt Ananda' :

Truth, consciousness, bliss.
Dharana and dhyana are
thought-based, but samadhi is
beyond intellect. There is no logical
understanding of this experience.

1/5
Samadhi is beyond likes,
dislikes, shoulds, needs,
wants, and attachments,
good or bad.

Right now we feel limited to this body, but samadhi is an

expansion of ourselves where we feel ourselves beyond this
body.
Eg. When a baby is born, a parent feels as if the baby is a
part of them. They celebrate by distributing sweets and
organizing parties, because the love expands beyond them
even to the people they don't even know. That is a glimpse
of Samadhi. There is no sense of ego, there's only a sense
of WE.

2/5
Eg. singing together in concerts
we feel like we are all one. We
feel an expansion of ourselves

When thousands of people are chanting/singing the same

thing together, there is an experience of bliss. So imagine
how the singer/the facilitator must be in a state of pure
ananda/bliss. That is a glimpse again of Samadhi.

A yogi wants to be in this state of pure bliss all the time.

Doing that in a way where we are not damaging the
body, where we are still functioning fully and
contributing to the world, and still remaining joyful.
That is what a yogi aims for.
When we are consciously working on the first 7
limbs, and the state of samadhi naturally comes.

3/5
 HEALTHY HABIT OF THE DAY
PRACTICE THESE EVERYDAY FOR YOUR INNER GROWTH

If you're able to practice all of these everyday, that's

the most ideal. However, if on somedays you're unable to
practice all of them, practice at least one of these
everyday for good health.

Practice your 21 Day Mandala diligently

with the self practice video.
4/5