Today, I’m excited to share with you five carefully chosen yoga poses that can greatly enhance your Pranayama practice. These asanas are designed to improve your physical alignment, heighten your body awareness, and expand your breath capacity, all essential elements for more effective breathwork.

Episode Highlights:

• Supta Matsyasana (Supine Fish Pose)
• Gomukhasana Arms (Cow Face Pose – Arms Only)
• Utthita Parsvakonasana (Extended Side Angle Pose)
• Sukhasana (Easy Pose)
• Parivrtta Supta Garudasana (Supine Revolved Eagle Pose)

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In this episode, I explore the fascinating and often overlooked role of breathing in our daily lives. From the 20,000 breaths we take each day to the transformative benefits of nasal breathing, I uncover how simple practices can enhance oxygen intake, brain function, and stress regulation. I also highlight remarkable facts about our respiratory system, like the 11,000 liters of air our lungs process daily and the importance of full exhalation for better oxygen absorption. Drawing connections to cultural and scientific insights, I emphasize the universal importance of breath for health and well-being.

Episode Highlights:

• The average breath we take daily is 20,000.  
• Nasal breathing is your superpower.
• Exhalation is crucial.
• The lungs process 11,000 liters of air daily and house 480 million alveoli.
• We lose water through breathing.
• Breath-holding records.
• Most fat is exhaled as carbon dioxide.  
• Posture affects lung capacity.  
• Lungs aren’t muscles.
• Slow breathing stimulates the vagus nerve.
• Mouth breathing can lead to health and structural issues.
• Tibetan monks use specialized breathing techniques to generate inner heat.
• Different cultures all over the world celebrate the breath.

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I know many of you have been waiting for my annual Pranayama Yoga Teacher Training and I’m very excited to share that the wait is finally over. As you’re listening to this episode, all the details are live and the waitlist is open.

To get a first-hand experience of what it’s like inside this course, I looked at one of our older Pranayama podcast episodes that I wanted to share with you. I want to allow you to practice a little Pranayama with me via this podcast. So what I’m sharing with you today is called Breathe into the New Year: A Mini Pranayama Class and Sequencing Guide.

Pranayama Episode Highlights:

• Defining the word ‘pranayama’
• Parts of respiration
• Nadi Shodhana, the king of breath practice
• Why it’s not meant to be rushed
• Stage 1: Preparatory practice
• Nasikagra Mudra
• Guided self-practice for stage one
• Stage 2: Equalizing the breath
• Guided self-practice for stage two
• How we tend to force our breath out
• Stage 3: Antara Kumbhaka
• Guided self-practice for stage three
• Recap of the three stages of the practice

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In this episode, we're going to do a deep dive to figuring out the answers to these two important questions. I'm going to give you very clear markers to work with. I want this episode to be a reminder that preparing yourself for pranayama is very important. That way, you resonate with it deeply as you explore the practice. Because there is nothing imaginary in pranayama, it is an exact science and a precise system that has been handed over by Yogis for centuries with care and caution.

Episode Highlights:

• Part 1: How do you know you are ready to do a deep dive into pranayama study?
  • Step 1: Understand where pranayama begins
  • Step 2: Understand the role of time and the maturation of practice
  • Step 3: The importance of understanding the role of your source for pranayama
  • Step 4: Replace the “I want more” mindset with more refinement
  • Step 5: Find more Ananda within you in this practice
• Part 2: When do you know you are ready to teach pranayama?
  • You have a deeply established asana practice
  • You are prepared to lead others
  • Okay with not teaching pranayama

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Tune in to this year end message from Arundhati. She’s walking you through what’s in store for 2025 on this podcast and beyond. 

If you’re ready for enhanced yoga enrichment in the new year, then tune in. You wouldn’t want to miss this update. 

Happy New Year! 

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In this episode, Indu Arora returns to explore the profound topic of enlightenment, or Samadhi, in yoga. Through an engaging and insightful discussion, she unpacks the concept of Samadhi as a state of total absorption and balance, achieved through consistent practice, silence, and discernment. Indu delves into the types of Samadhi described in yogic texts, the role of preparatory practices like pratyahara and dhyana, and the importance of cultivating humility and clarity on this path. She emphasizes that enlightenment is not a fleeting magical event but a process of everyday courage and sincerity, offering ripple effects of harmony within individuals and the wider world.

Episode Highlights:

• Understanding enlightenment (Samadhi) in yoga
• Is Samadhi temporary?
• Types of Samadhi
• The Role of Silence (Mauna)
• The importance of enlightenment
• Is enlightenment for everyone?
• Ego and enlightenment
• Qualities of a Seeker
• Hard work is always valuable.

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In this episode, I dive deep into the transformative practice of 108 Sun Salutations, a sacred tradition in yoga. I explore the spiritual and astronomical significance of the number 108, explain why classical Surya Namaskar is the best choice for this ritual, and share how you can approach it with mindfulness and preparation. Whether you're a student or a teacher, I provide practical tips on building readiness, making modifications, and pacing yourself safely. I also discuss the meditative and symbolic aspects of this practice, highlighting how it can foster personal growth and a deeper connection to universal energy. This episode is your one-stop guide to understanding and experiencing the richness of 108 Sun Salutations.

Episode Highlights:

• Debunking myths about 108 Sun Salutations
• Significance of the Number 108
• Classical Surya Namaskar
• The distinction between regular practice and the 108 classical Surya Namaskars
• Preparation and readiness for 108 Sun Salutations
• Who Should Avoid 108 Sun Salutations
• Tips for leading and modifications
• Importance of not participating fully as a teacher when leading a class
• Encouraging breaks, hydration, and mindful participation without competition.
• Structuring the practice with a cooling-down period, Pranayama, and extended Shavasana

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A lot of people nowadays only have surface-level knowledge about karma. It’s often misunderstood and oversimplified in various contexts. For instance, you might be under the impression that karma is the consequence of our own “actions”. You reap what you sow, whether it be good or bad. Surprisingly, it’s actually more than just our actions but even our thoughts and words that are considered karma. It has a really profound philosophy. Well, in today’s conversation, we’re going to discover this and all things karma with Medha Narwani.

Law of Karma Episode Highlights:

• The law of karma
• How does karma become a part of yoga?
• Why does one act contrary to the laws of karma despite knowing it
• What qualifies as negative and positive karma and how to mitigate them through life
• The aspect of the intention behind one’s actions
• The new age concept of the “Law of attraction” in connection to karma
• How does one turn karma into karma yoga
• How does a teacher or a guru help with the navigation of karma

You can find the resources mentioned at https://letstalk.yoga/episode/understanding-the-law-of-karma/

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Sequencing in yoga is a vital skill that transforms a collection of poses into a meaningful and impactful practice, and that’s why I want to explore this topic today. As yoga teachers, our ability to craft thoughtful sequences directly influences how students experience and grow in their practice, whether they’re beginners seeking balance or advanced practitioners reaching for deeper challenges. By understanding the principles of sequencing—whether it’s preparing for a peak pose, building a theme-based class, or creating a well-rounded flow for general well-being—we can deliver classes that are not only structured but also deeply rewarding. This discussion sets the stage for my upcoming free masterclass, where I’ll dive even deeper into this essential teaching skill.

Episode Highlights:

• What is sequencing?
• Importance of tailoring sequencing to students’ levels and needs.  
• Sequencing is central to modern yoga teaching but is only one part of a well-rounded class.
• Three Key Types of Sequencing
  • Peak Pose Sequencing
    • Challenges: Requires adaptation to students' levels to avoid overwhelming them.
  • Themed Sequencing 
    • Caution: Avoid overly complicated or abstract themes to ensure substance and engagement.  
  • General Well-Being Sequencing

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In this episode, I had the honor of speaking again with the legendary Judith Hanson Lasater, who shared reflections on her 53 years of teaching yoga. We explored how her teaching has transformed over the decades, from an athletic focus to a holistic, life-centered approach. Judith shared her belief that true yoga extends beyond the mat and is woven into daily life, where being present and compassionate are at the heart of the practice. We talked about challenges like burnout and the importance of self-renewal, especially for yoga teachers today. Judith’s wisdom and insights on being “the bucket, not the water” remind us that teaching yoga is not about pushing students, but guiding them to connect with their own inner wisdom. Her philosophy and stories are sure to inspire both new and experienced yoga practitioners.

Episode Highlights:

• Judith’s evolution in teaching yoga over the past five decades.
• Experiences with feelings of overwhelm and burnout in Judith’s teaching career.
• How modern, digital life impacts yoga teachers’ fatigue and well-being.
• Key qualities that yoga teachers should cultivate.
• Judith’s approach to handling emotions, such as anger or irritation.
• The story behind how Judith began teaching yoga and her first class.
• Judith’s philosophy of being “the bucket, not the water” as a teacher.
• Core practices Judith believes are essential for students and teachers to incorporate.

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Nowadays, there are people who start yoga through asana practice but, at its core, keep saying that yoga is for the mind. The question is how is how can yoga be a tool of mind management? In this episode, I will be joined by a new guest, Sandipani Manur, who will help us look into managing the mind through yoga and the different layers of the mind.

The Mind Management Episode Highlights:

• How is the mind connected to yoga?
• Drawing parallels between the Eastern and Western views of the mind
• What is yoga’s view of the ego?
• Which layer of the mind should one be operating from?
• What does the Manas control?
• How does yoga view the mind?
• What happens when the mind is overloaded?
• How do practices like asanas help the mind?
• Why should someone spend so much time, energy, and effort in deconstructing their mind?
• Practices that can be used for different levels of the mind
• Will meditation help the mind?

You can find all the resources mentioned in this episode in the show notes at https://letstalk.yoga/episode/mind-management-through-yoga-with-sandipani-manur/

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