The M-Effect

Today I began the practice with an invocation to Patanjali to honor the teaching tradition and lineage of yoga. Chanting these mantras, or even simply chanting AUM and sitting in silence for a few moments, gives us a chance to shift the awareness from the outer world to the inner self. It helps prepare the mind to become steady, present, and receptive before moving into the physical practice.

“yogena cittasya padena vacam”

To purify the mind (citta), purify the consciousness, Patanjali
gave the science of yoga (yogena) to us. To purify our use of
words (pada) and speech (v***a), he gave a commentary on
grammar to us, so that our use of words and way of speaking
is clarified, distinct and pure.

“malam sarirasya ca vaidyakena”

To remove the impurities (malam) of the body (sarira), he gave
us the science of medicine (vaidyakena).

“yopakarottam pravaram muninam”

the foremost among sages who rendered great service/help

“patanjalim pranjalir anato’smi”

Let me bow down my head with my folded hands to Lord Patanjali

Then after knowing the work of this Lord, the second stanza
says what Lord Patanjali looks like. To do any meditation
first the form has to be in front of the eyes.

“abahu purusakaram”

From the hand up to the head he has the shape of human (purusa).

“sankha carkrasi dharinam”

In his hand he is holding the conch (sankha) and disc (cakra)

“sahasra sirasam svetam”

On top of his head (sirasam) he has got a thousand (sahasra)
hoods of the cobra, because he is the incarnation of Adishesha,
the greatest cobra. Svetam means white.

“pranamami patanjalim”

I bow down to Patanjali

Dance training starts long before choreography.
Floor ladder drills help children understand rhythm, timing, coordination, balance, and body control — one step at a time.

That’s how we teach children’s dance classes: making training fun, while staying precise and structured. Strong foundations are built early.

Teaching a beginner the alignment of Ashtanga Namaskara-the 8 point pose.

A simple-looking posture, yet one that asks for openness through the chest, mobility in the lower back, and awareness in the neck and shoulders.
For many students, especially those familiar only with the faster Ashtanga-style Surya Namaskara transitions, understanding this posture can feel surprisingly challenging.

Shalabhasana is a backward bend that builds strength in the lower back and supports the spine.

For many women, lower back discomfort has become part of life.
Over a few rounds, there is a sense of lightness replacing that dull ache.

With regular practice, this helps reduce pain, improve posture, and build strength.

This Sunday, I had the opportunity to lead a Yoga, Breathwork, and Meditation session at Lawrence University in collaboration with the Chinese Student Association and the Pan-Asian Organization.

Twelve students joined me for a 75-minute journey through movement and breath. We explored a yoga practice that was appropriately challenging for this young and energetic group, learned simple yet powerful breathing techniques, and experienced a brief introduction to meditation.

Beyond the physical practice, we also discussed a fundamental aspect of yoga that often gets overlooked: mind management.

We spend years learning mathematics, science, and technology, yet very little time learning how to manage our own minds. The ability to focus, regulate emotions, handle stress, and direct our thoughts is one of the most valuable skills a person can develop. Every achievement in life depends on it.

The earlier these skills are learned, the greater their impact. Learning how to work with the mind at 18 can shape an entire life. Learning it at 40 is still valuable, but imagine the possibilities when young people are introduced to these tools before life’s pressures fully take hold.

Kudos to these students for their openness, curiosity, and willingness to explore something beyond the usual classroom experience.

I always begin with shoulder mobility before moving into deeper backbends like Bow Pose.

This simple strap movement helps release stiffness in the shoulders and chest. As you move the arms overhead and back, you will feel the shoulders gradually opening and the upper body becoming lighter and more free.

It prepares the joints, improves range of motion, and allows a smoother, safer experience in poses like Bow pose.

Even though Bhangra looks easy and carefree ,it is actually a very technical and precise dance form.We teach Bhangra by breaking down the leg movements, hand movements and shoulder movements separately, so they clearly understand each part of the step and build the right muscle memory.