Abhyasa ~ Where Ashtanga Meets Integral Yoga

Join this practice lab if you are aspiring for or already in the process of bringing a conscious and dynamic shift in your life by actively working on your body-breath-behavior patterns. Suitable for a seasoned as well as an aspiring student of Hatha Yoga and Integral Yoga. You can be a student, professional, family-maker, or a seeker with a sincere yearning for progress in your Life.

A 4 Week Experiential Journey of Self-Transformation

During this online journey, you will~
🧘🏻 Improve Your Relationship with Your Body and Breath, bringing in Health and Vitality 🧎🏻
  ⏳ Improve Your Relationship with Time ⚖️
 🛌 Cultivate Self-discipline that will create Harmony and Order in your life 🚿
 🌼 Imbibe Sri Aurobindo and Mother's insights on the Physical aspect of Integral Yoga and Hatha Yoga. 🤸🏻

2 Jan - 30 Jan
Collective online Asana practice on Monday, Wednesday, Friday
       7-8 AM IST      
Sunday Sharing Circles
7-8.30 AM IST

Join Abhyasa~Where Ashtanga Meets Integral Yoga

Practice Lab for Rs. 1000 (includes 18% GST)

  • Live Session Pre-Course Orientation

  • Live Session Practice 7 - 8 AM

    Mon, Wed, Fri
  • Live Session Sharing Circles 7 - 8:30 AM


Sign Up Now if You Are

Aspiring to Bring Regularity into Hatha Yoga Practice                

⚜️ If you are battling alone with integrating the continuity of Yoga Abhyasa as a routine in your life and wish to develop a healthy body & a disciplined life.                                                            
⚜️ If you too aspire to break FREE from the old shackles of limiting behaviour patterns and glide towards the manifestation of your true self. 

Aspire to Integrate Ashtanga & Integral Yoga

⚜️ If you sincerely aspire for harmonizing Yama, Niyama, Asana & Pranayama the Four grounding pillars of Maharishi Patanjali’s Ashtanga Yoga      ⚜️ If you are interested in reading & reflecting on the works of Sri Aurobindo & the Mother on the Physical aspect of Integral Yoga & Hatha Yoga 

Ready for a Transformative Adventure

⚜️ If you realize that discipline is not something that can be imparted from the outside but it's something that needs to be cultivated from within. 
⚜️ And if you are constantly striving for it, not with impatient restlessness & frustration but with nurturing self-acceptance and untiring self-work.  ⚜️ The lab requires you to be an active learner~ sharing photos & insights of your practices as well as actively participating in all the sessions.

Evolve. Action. Community.

Learn to Evolve by Practicing Together as a Community

Learning is Better with Community

Sunday Sharing Circle

Weekly sharing circle~ a sacred sharing and listening space to learn deeply from each other, inspire each other, as well as collectively & joyfully progress in our practice.       
                                                                                                                                  ⏱️ Time ~ 90 minutes, which will be broken into the following~                                                                                                       
🎯 10 minutes of breakout room sharing circle. (4 Groups of 3 Abhyasa             partners)
🎯 30 minutes of Guest Speaker’s Talk
🎯 10 minutes of Q/A
🎯 25 minutes of Open Reflections and insights on the recorded progress         and observed challenges in the week
🎯 10 minutes of Fun Activity Time/ Applying the principles of Yoga in Life
🎯  05 Minutes of Announcements and sharing tasks of the week

Abhyasa ~ Online Session (Mon, Wed, Fri)

✅ Daily Practice of Yoga Asana with the focus on breath~ Selecting 4 Asana for 4 weeks on the basis of your temperament, strength and areas of improvement.
✅ Daily Practice of Pranayama & Mudra~ Selecting 4 Pranayama & Mudra based on your temperament, strength and areas of improvement.

        ⏱️Time~ 60 minutes. Which will be broken into the following~
                                                                                                                    🎯05 minutes of Prayer and Warm up~ Stretching and Joint Rotations
🎯10 mins of Dynamic Surya Namaskara
🎯10 minutes of Advance Asana practice of your choice
🎯10 minutes of Pranayama practice of your choice
🎯10 minutes of Guided Meditation
🎯05 Minutes of Body Scanning/Yog Nidra
🎯10 minutes of Swadhyaya ~ Reading Sri Aurobindo & Mother on Physical aspect of Integral yoga and Hatha Yoga.

Learning by Doing

Task of the Day

⏱️ Time~ 30 minutes of Pre-Abhyasa session
                                                                                                                    ✅ Harmonize Your Mornings~                                                                Building a Self-customized to-do list & record the daily progress in a calendar by color-coding.                                                                    Integrating Niyama in Life ~  🚿Sauch, 🤍Santosh, 🔥Tap, 📖Swadhyaya, 🧘🏻Ishwarpranidhan 

✅ Understanding Time and Immediate Environment by taking Feedback from Life.                                                                                                      Integrating Yama in Life ~ ☮️Ahimsa, 🪔Satya, 🌼Asteya, 🌷Brahmacharya, 📤Aparigraha 

Reading of the Day

  10 minutes of Swadhyaya ~ Reading Sri Aurobindo & Mother on Physical aspect of Integral yoga and Hatha Yoga on every Mon, Wed, Fri and Receive an inspirational quote of the day from the works of Sri Aurobindo & The Mother on every Tue, Thur, Sat

About Purnam

Purnam Centre for Integrality is a unit of Auroville Foundation, an Institution of Higher Education, Government of India and a UNESCO supported international city in the making in Tamil Nadu, India, with the aim of realising human unity. Purnam creates integral, innovative and transformative learning courses and communities, in light of the ground-breaking vision and works of radical evolutionaries, Sri Aurobindo and The Mother.

  • Pragya Upadhyay, Your Facilitator for Abhyasa

    M.A. Clinical Psychology, YTTC 200 Hours 

    I am making this lab with a decade of sincere and burning aspiration to cultivate Anushasan~ Self-Discipline in my life to improve my relationship with Time and Order.

    All my life, I have actively pursued some of the other forms of activities like Sports, NCC, etc. that are considered best for building "Discipline/Order/Routine" in life. But no rewards or punishments from the outside have been able to support me to transform from within! Hence this lab is about cultivating Self-discipline, "Anu-shasana" in life.

    My Hath Yoga Journey began in 2014 and is ongoing steadly. And I came across Sri Aurobindo's Integral Yoga in 2018. In the Lockdown of 2019, I felt the need to read Patanjali Yoga Sutra, which turned out to be a transformative experience in my life, coupled with the insights got as the feedback from life, post covid! Since then, PYS's first sutra~ अथ योगानुशासनम् ॥१॥ atha yoga-anushasanam ||1|| has become an enigmatic quest of Self-Discovery for me. And I aspire to actively invoke anushasan in my life, through the Abhyasa of not only Asana-Pranayama but with the Abhyasa of living in harmony with all aspects of my life.
Hear what people are saying...
For me as a beginner, Pragya made me fall in love with yoga and showed me a way how it's beneficial for me in the long run. She is so passionate and has extensive knowledge about the benefits of various yoga poses. Doing yoga with her not only helps to build your physical well being but also her personalised yoga practices heals your mind completely. Yoga nidra and meditation done with her did wonders to me in healing my stress. With her you will always have something new to learn. I would highly recommend her if you are looking for better physical and mental health as she integrates the needs of both body and mind!!! 😊
Arshita Shukla 
Executive, Secretarial & Compliance                                                    Digispice Technologies Limited, Noida
I have learnt common yoga protocol from Pragya along with a team of around 50 other participants for 1 month, for the International Yoga Day celebration. She took classes smoothly and paid individual attention to all participants. She was quite flexible with her body and very clear with instruction delivery. Whole community was impressed by her teaching style and cheerful personality. She is gentle yet persistent, which helped to push my limits and learn something new. She is constantly able to motivate me to keep up with my practice. 
Tanya Bajpai
Key Account Manager, Sales                                                                Radio City, Lucknow

Frequently Asked Questions

⚜️ If you are yearning for a healthy body and self-disciplined life.

⚜️ If you are battling alone with integrating the continuity of Yoga Abhyasa in your life.

⚜️ If you sincerely aspire for Harmonizing Yama, Niyama, Asana & Pranayama the Four grounding pillars of Maharishi Patanjali’s Ashtanga Yoga along with Reading & Reflecting on the Works of Sri Aurobindo & the Mother.
⚜️ The timing of the session is strategically placed in the morning 7-8 am, which is not too early, nor too late, and free from office hours. The morning Abhyasa Circle on MWF is the core essence of this collective self-transformative journey whereas the Sunday Sharing Circle from 7-8.30 a.m. will serve as the point of assimilation of Individual & collective learning, progress check, Q/A, and feedbacks. Intermittent participation would break the rhythm of growth. As much as possible avoid missing any of the live sessions to benefit maximum from the course.
⚜️ In case you feel lab is not useful for your context, post two weeks of the beginning of the journey, despite your 100% involvement, the full fee would be refunded.
⚜️ Your fully committed presence and involvement will be required for the entire month of January, for you to connect at a deeper level with yourself. Daily 1-hour conscious engagement will be the basic prerequisite of the course. We will work collectively in groups, pairs as well as individuals across the week. Every M, W, F, there will be a live online Zoom practice session at 7-8 am where your video presence will be necessary. We will keep Sunday mornings, 7-8.30 am for Self-Reflective Sharing Circles, Q/A, Recording & Celebrating the progress, along with identifying challenges and discovering natural and self-sustainable solutions to them based on individual temperaments. We will also invite guest speakers, who are grounded in the discipline of Ashtanga and Integral Yoga on Sundays to share their journey on the path of self-discovery with us. Aside from the Live Sessions, You will be required to do your individual Self-customised practice for 1 hour on TTS. It is highly advisable to keep the same time as 7-8 am for the sake of maintaining easy continuity. But in unavoidable circumstances, you can schedule it at any part of the day. But make sure that on a daily basis by 10 pm, before sleeping, you will update your Abhyasa staus on the WhatsApp group. 
⚜️  Intermittent participation would break the rhythm of growth. As much as possible avoid missing any of the live sessions to benefit maximum out of the course. If due to some unavoidable reasons, you have to miss a live session then it will be your personal responsibility to talk to one of your Abhyasa partners from the cohort and follow up on the session and complete the needful activities.
⚜️ You don’t have to know heard-stand or be size-zero as the sign of perfect participant for this course. However, having a good fitness level with no serious medical conditions is needed. In case you have any diagnosed physical or mental health conditions, please mention that clearly in the Google Form that will be shared with you at the time of application. The Asana and Pranayam will be suggested keeping in mind with your medical history. 
⚜️ You can join if you are a seeker of Truth and Love. Because that is what they both symbolize to me. I am also new to Integral Yoga and we can be open towards learning and discovering more about the points of intersection and divergence in Ashtanga and Integral Yoga from a Non-judgmental and unattached point of view.
⚜️ Maximum 12                           
⚜️ Yes, the selection process is based on the synergy between the applicant's aspiration and the lab's offering. The applicant's response to questions in the application would facilitate the process. In the case of any serious medical conditions, pregnancy, or recent operations, it won't be advisable to enrol in this Practice Lab. The selection process would follow below timelines~
⁣ ⁣
 1. The Last date to apply: Dec 22, 2021⁣
 2. Intimation to selected applicants: Dec 26, 2021⁣
 3. Payment of contribution by applicants: Dec 26 – Dec 30, 2021⁣
 4. Orientation Session: Dec 31th, 7-8 am IST ⁣
 5. Practice Lab begins: Jan 2, 2022
⚜️ It is not going to be too demanding. Your needs will be taken care of and you will be supported by a group of similar aspirants. The maximum time commitment for each day would be one hour. In addition to that, it is advisable to use the 30 minutes before the Abhyasa Session in a Mindfulness way, to practice any Yama/Niyama of your choice, and organize and prepare for the Abhyasa Circle carefully. 

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