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Mindful journey of health - My journal

2/17/2021

8 Comments

 
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Spoiler Alert: This is not a post about weight loss. But there is weight loss involved. This is not one of those motivational blogs. But you might get an ounce of motivation here or there. This is not in any way grumbling about our body or life in general. But you can find life's reality in its raw form. Lastly, this is not just for women/moms, but for any BODY...

It's been a while since I could get my hands on writing something focused. As you can imagine, life takes over creativity during some of its chapters, isn't it? I've been meaning to write this for the past few months. Recently, one of my dear friends shared her story of dealing with some challenges and that gave me the boost to pen this down. Thanks dear!

As you all know, I am professionally trained and paid to motivate others, to help and guide them with their physical and emotional turbulence in life. I happen to use Yoga as the instrument to achieve those goals. This is about a chapter of my life where I myself struggled with these aspects for a period of time. 'Struggle' is a strong word and I don't want to use it lightly. For the same reason, when someone else uses that word, I give the same importance in the listening process. The degree of struggle varies tremendously for different individuals. My struggle may not seem like anything to you nor might your struggle to another person. So, life has taught me to be respectful of every individual's degree of struggle, be it "small" or "big" from our perspective (after all, who are we to judge?).

Coming to the subject.. I have always been thankful for the fact that my body weight always fell into that "healthy range" for my height. I never had to do any diet or targeted exercises for that purpose. Thanks to those blessed genes from my parents! The only times it was off was during my pregnancies (obviously). During the first and second postpartum, my weight fell back to that healthy range in its due course with the help of some targeted stretches. Story was a li'l different the third time. This is me trying to share my story of getting back to a healthy weight. Let me inform - this is mainly for those of us whose life doesn't allow them for a dedicated dieting or dedicated exercise routines. If your life and mind allows that, please stick to them by all means. This is for those whose life priorities have taken a far higher precedence over self care (even though this sentence may sound wrong, trust me, it happens during some chapters of life. And I like to call them "chapter" because this is just a small fraction in the mighty picture of life). So, proceed if you feel fit.

As you can see from the image, this was me writing in my journal (with so much passion) in Oct '19, exactly 4 months postpartum after having baby Eden, our third bliss. Weight: 142 pounds (64 kg) and belly: 39 in. For my height, this is overweight. This happens with every new mother, not just me. My plan was to update the journal every week until I achieve my goal in a couple of months (so I thought!). As a trainer who get the wonderful opportunity to guide numerous moms-to-be in their journey of pregnancy, labor and post partum recovery, I always share with my practitioners: "Every person is different. Every woman's each pregnancy is different. So is each postpartum recovery experience. If this is your second or subsequent baby, please expect differences in your whole journey". Since I use Yoga to guide myself during each phase of life, it has come to my advantage during each of my pregnancy, labor and most importantly, the postpartum recovery phase. Physically, mentally, emotionally.. If you are a Mom, you know exactly what I mean. To those who do not really get what the big fuzz is all about, let me help by quoting the World Health Organization: "Postnatal period is the most critical and yet the most neglected phase in the lives of mothers".

What exactly are we looking at? This can go on for volumes, really! To give you the gist of it, your whole physical body, physiological processes, emotional state of mind goes through a roller coaster ride during this whole journey of giving birth to a new life. And, you might think it all ends with the new life being born. But for the mother, this new phase is the real deal, previous one may feel like just a sample ride to her ! Her body, her emotions, her life itself somehow suddenly feel like they don't belong to her any more. Her body, her "darling" belly which even the strangers used to adore, which was photographed every month with so much love, is suddenly looked down upon by herself and those surrounding her.. as I said, I can go on and on about this incredible journey of childbirth. Talking about my personal experience, I always tried to be mindful of each phase and to just sink in all the goodness of it. The third pp really taught me that what I preach to my practitioners is actually really true! Each pregnancy is indeed different! Postpartum phase challenged me in some aspects - due to a variety of reasons. My body usually returns to a normal healthy BMI. But this time, my body refused simply because I was not in a position to nourish myself, my body or my emotions. Our 'body' as we call it or as we see in the mirror is simply an amalgamation of its physical constituents AND how we perceive the life itself. In other words, our thoughts affect our 'body', our state of mind/emotions affect our 'body', our happiness index affects our 'body'. It's essentially a vicious cycle - a sequence of reciprocal cause and effect. Mind affects your body, body affects your mind. This is applicable to really anyone who reads this, not just new moms. The reason it affected me this time was mainly because I was more mindful of the fact that I am not able to be in charge of my own institution called 'body' (as explained above).

Just imagine knowing exactly what stretches to do to tone your body and being in a position to not find the passion or energy or time to do them. Just imagine being in a position where a Yoga coach feels like her core strength is being challenged. To me, core strength is like voice to a singer! It was a time which tested me in many aspects. Going back to the picture of my journal, I never got a chance to open that journal again! My BMI remained off for a considerable period of time. Apart from the periodic stretches that I do as part of my daily routines, I never could do dedicated and targeted practice. I started seeing positive changes only when I stopped being concerned over the situation and started respecting the whole process.

I never did any diet. Some of the 'tips' I can give on that aspect are: I always like to eat only when I am hungry, when my body really demands food. I have this figurative "off" button (we all have, we just have to feel it) - when my body is satisfied with the right amount of food, it kind of triggers this "off" button and prevents from over-eating. It's basically called mindful eating. Taste the food, feel the food, be thankful for the food in front of you, involuntarily discriminate if what you are about to eat is actually healthy for your body, feel your stomach as you eat.. more than 'what' you eat, it is more important HOW you eat it. trust me, it comes as a second nature if you train yourself towards mindful eating. Our palates will stop craving for more salt, more sugar etc. and will actually start enjoying the true flavors of the ingredients. We need not do any kind of analysis or such, but just be in the moment when we eat. Instead of mind'less' eating (which most of us are used to), try practicing mind'ful' eating. When you develop that habit, your own self will guide you towards what is good for you and what is not. It's not that we are unaware of healthy vs unhealthy eating. In this day and age, almost all of us know in our brain what's good and what's not. It's just that our desires overtake our intellect. It is basic human nature to rebel when someone else tells you that you should and should not eat so and so (that is exactly why many of the diets fail us). But when your own self guides you, you start listening to you with all the love in the world. In my humble opinion, mindful eating is the most staple diet we can follow throughout our life without getting bored or exhausted about the process. Just try it out. In Yogic parlance, we call it notional correction or in Sanskrit, enlightening the 'Vijnanamaya kosha' of our existence. I started feeling better when I started doing exactly that. Not just with my body weight or physical aspects, but with how I perceived the turbulences of this phase. This third pp phase was a real testament to the fact that respecting our body works, respecting the process works, respecting nature's course always works.

Don't get me wrong. By mindful eating, I don't mean that we ignore or suppress our cravings. I don't mean that we only live on those "healthy foods". I satisfy my cravings too, be it a scrumptious piece of chocolate or that delicious piece of cake or those rare pizza nights. I respect my cravings too. I never take any of those foods with guilt in my mind. I rarely drink bottled juice. But when I do, I really slurp to the last drop enjoying the minutest flavors of it. But the good thing is, the notional correction that is already done to my mind subconsciously reduces my cravings. The smells, the sights etc. don't immediately trigger a craving in me because my mind knows what is healthy and what is not. So, the situations where my desires overtake my intellect is relatively less. That is exactly the point I am trying to make. When we keep enlightening our mind (in Yoga, we call it our 'manomaya kosha'), our discriminative faculty overrides our desires most of the time. That helps us in all realms of life, not just with physical aspects. For ex: in dealing with stress, losses, depression, emotional imbalances etc. After all, mastery of mind is the ultimate path to contentment and a happy life.

Now, since past few months, I am back to a healthy self, a healthy BMI and a strong core. The cherry on the top is that I am happily wearing all my clothes.. If you are curious to know what happened to the numbers shown in the journal, I am down to my normal weight range of ~113 pounds (51 kg) and the second number has reduced to 32 in. It means that my 'body' reduced almost 30 stubborn pounds (13 kg) without doing any diet or focused exercises. Just by being mindful and just by being respectful of the process. I am not saying diet and exercise is not needed (I should be the last person to say that, lol!). What I am trying to convey is that if life doesn't allow you to focus on your health explicitly, try not to get overly anxious or stressed or beat yourself up over not being in charge. All of these will trigger the vicious cycle of cause and effect that I mentioned before. Instead, listen to the universe. Listen to the nature talking to you. Listen to yourself (I know it can be a difficult task in itself, but try!). Our incredible body knows how to get back to its true state. Our only task is to aid the process. Intuitions help. What has come to my advantage is my yoga practice which has helped me to stay mindful and stay put during these challenging times. In a way, I am grateful for this experience, in the sense that I can totally live the words when I tell my practitioners that mind leads the body and body leads the mind. I believe that any hardship brings out a certain goodness from it which makes you a better self...

Wish you all the happiness in the world. Peace to all! 

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Breastfeeding - The naked truth...

6/9/2019

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Breastfeeding - Here is the naked truth!

​Penning this on my Day #6 pp (post partum). As many of the mothers can imagine, I'm also being SO "beautifully" reminded of the gruesome (is there a better word? Throw in please!) effects of the initial days of breastfeeding. Nature is exceptionally clever and wise (as if Nature needs my approval..) in such a way that it makes the Mothers forget these days in no time. Ahh, what a blissful forgetfulness! Had it not been for that, the humanity will not survive I guess.. Coming back to track, why am I writing this now? Can't I just wait like any normal mother would do, keep mum and go along with the flow pretending it's all good and beautiful? Aren't mothers supposed to bear all these indescribable difficulties and not talk about it? That is exactly why I choose to speak and write about this - before everything feels so magical and heavenly, before the breastfeeding nirvana kicks in, before I migrate to that transcendental zone, I want to pen this when the agony is real, raw and extremely unpleasant. 

Soo, it's a customary question to any woman who just gave birth: "Are you getting any milk?". Most of those q's will have a sympathetic tone and the presumption that the woman is not producing milk or her body is not capable of that or she is not a "good enough" mother for God to bless her with milk or so many (useless) use-cases like that (I know many of you will agree with me!). And the unfortunate part is that the intention of that question is not to soothe the woman who is already going through IT ALL, but to somehow blame her for something which she has not much control on. And the tone and method of questioning will vary depending on the relationship you have with that person. Hilarious, right?! Most of the new moms' genuine answer to that would be "$#@&*# Leave me alone, please?"

Back to track again.. most of you (non-mothers) might have only perceived breastfeeding as one of the most magical experience between a mother and the new life, and don't take me wrong - YES it IS! But there is this phase where it is inexpressibly painful, horror-inducing and extremely uncomfortable. There may be some TMI below. Please proceed only if you are brave-hearted, lol! 

Since a major specialty of my profession involves guiding moms-to-be throughout their childbirth journey, I hear stories and concerns and questions on a daily basis (oh yeah, did I tell you? I got this opportunity to guide one of them while I was lying on the hospital bed, 
just hours after giving birth.. Productive utilization of time!). One of the real concerns of mothers is about surviving this initial phase of breastfeeding.  Unfortunately, not all mothers are able to get through and enter the breastfeeding "heaven" (if I may call so). Some of you must be wondering what is the big deal.. The deal is that the most sensitive area on your body becomes RAW literally over a couple of days or for some, over a single day! It cracks, chips, the raw layer is exposed, becomes sore, hardens, hurts like he** and for many, it becomes blistered and bleeds. AND it's just the beginning.. We could normally give rest to any area of the body which requires healing. But a new mother CANNOT give rest to the process of breastfeeding (if she plans to breastfeed her baby going forward). With the baby needing to be fed every couple of hours, the problem worsens quickly. For some, it leads to infection and are forced to stop feeding. Other alternative is to pump which has it's own challenges at this initial point. Nothing can match the natural suckling of the baby and the relief you get from that (don't underestimate the power of that teeny tiny mouth!). When I say relief, I mean relief after going through excruciating pain. The whole process is wired on demand-supply basis. If there is no demand (baby suckling on the raw area), there is no supply (milk production - the answer to the above sympathetic question!). It's not just a matter of morality or about being an ideal mother. The milk has to somehow flow out or the outcome is an exaggerated pair of rock hard breasts ready to burst with the continuous flow of milk that is being newly produced by the mother's body. Hormones at work!! If there is no outward flow, then begins the fun part - breast engorgement - "Say Helloooouchhhh Motherhood!!" YES it HURTS. HURTS SO BAD, you might have to use the same breathing techniques used for labor contractions while feeding. Contractions are "easier" in a way that they only last for a max 90 seconds, here it hurts throughout the feeding period which may last for 15-20 min or more depending on the baby. A BIG OUCH! To put it in a very honest language, it is a "necessary evil" to bear all that horrible pain and discomfort and still feed the baby to survive this short phase and enter the paradise of breastfeeding. Till then, the mother is going through unexplainable pain, agony, panic and trauma. 

The situation varies for every mother. It may not be this bad for some, for some even worse. But more or less, most of the mothers have to go through this initial phase. What she needs the most is the unconditional support from her partner and close family/friends. The next time anybody feels like asking a new mother: "Are you getting any milk?", remember that it is a complicated interplay of hormones and physiological/psychological  processes. In addition to the more obvious factors like diet, sleep etc, a woman's state of mind, her stress level, her emotions, how safe and supported she feels - all have a big role in the process of milk production and sustenance of that process. She doesn't need your sympathy, but your well-informed support. She doesn't need your curiosity or "feeling bad", she needs her space. She deserves utmost respect, care and understanding from her loved ones - for being who she is - a Mother (say no more!)...

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Nameless ...

12/22/2018

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"Sometimes the strength of motherhood is greater than natural laws" - Barbara Kingsolver (American Novelist)

Today is not Mothers' Day. It is not Women's Day. It is not any specific day. But, I just want to share this with you all. I am fortunate to meet, talk and coach almost 40+ people every week, of ages 5 to 80. Since I'm specialized in Pregnancy Yoga, half of them are Moms-to-be. So far, I've been fortunate to guide more than hundred Moms-to-be. I meet them, talk to them, feel their concerns, their emotions and the incredible journey every one of those women go through to bring a precious new life into this world. From outside, everything may look SO fancy, so beautiful, so effortless, so taken-for-granted! But, I hear stories - which touch my soul. Here, I'm sharing a few...

One of them started attending my sessions the day she completed her 26th week. When I asked why she waited so long, she replied "I lost my first baby at 26th week. It was a relatively healthy pregnancy. I was anxiously waiting for today. My baby is still alive. His heart is beating..." The emotions on her face was of pride, happiness, bliss, gratitude, sadness and so much more.. 

One of them started attending in her 19th week. I asked if it's her first pregnancy, she replied "Yes, this is my first and probably the last. I have been doing fertility treatments for the past 2 years. I still don't believe this. I hope I'll make it till the end..."

One of them has this very rare condition of a blood vessel missing in her umbilical cord which supplies all the nutrients to the fetus. She is always bubbly and happy trying to keep it positive and trying to believe that her baby will make it. Her mind was supplying the love and positivity to the baby till the last moment and she delivered a healthy, vibrant, full term baby, thanks to Almighty!

One of them had a growing fibroid in her uterus. The fibroid also grew along with the baby, compressing the placenta and leaving less room for the baby. She had excruciating pain along her whole side of the body which triggered frequent migraine and pain in the spine which triggered sciatica. She suffered a lot, but kept smiling and feeling divinely grateful in all my sessions. Took all the positive energy from each session. Doc had asked her to be prepared for an emergency preterm delivery at 32 weeks. She surprised me with how well she took the emotional empowerment sessions, went till full term and delivered a healthy baby, thanks to God!

One of them has polio in one of her legs. She got it when she was just 6 months old. That leg is a bit shorter and weaker. Supporting her body weight, standing, walking everything is a challenge for her. It is unbelievable for me to see her journey of pregnancy. She surprises me with her high spirit, trying to practice most of the Yoga stretches with the help of props and support and being a sweetheart to everybody in the class. She would always come before time and take one of the front row spots, and practice by creating a zen aura surrounding her. She is now 36 weeks; and considering the fact that a woman gains 25 to 35 pounds during her pregnancy, I still don't know how she does this. Mother Nature! She is rocking it (thankfully) and preparing herself for a normal childbirth itself... 

Another one of them is 40 years old and is very anxious about if she can do this; in her language, "if I'll make it till the end". I took the freedom of a sister and counselled her over a long conversation even before she joined my sessions. She is suffering from very bad situation of varicose veins. Tried to conceive for the past 10 years without any result. Above all, she was really concerned about her age and how the pregnancy will progress. She is now regularly coming for the sessions and I see her facial expressions are far more pleasant and grateful these days than the first day I met her. In her language "I feel warm and happy after meeting other Moms-to-be and after practicing Yoga, my mind is at a better place. You are always in my prayers". 

Another one feels very concerned that she is gaining a lot of weight. She looks perfect to me. I asked for the specifics of the weight gain and it is in perfectly normal limits. When I asked her why she feels so nervous about it, she says "It's not me. My husband thinks I am getting fat".. 

The stories go on and on.. many are working stressful corporate jobs, travelling or driving long distances everyday, mothering other small kid(s) etc. Many of them find the yoga sessions an opportunity to unwind, to borrow a pair of non-judgmental, listening ears. Even when a pregnancy proceeds "normal" to the onlookers, the physical, mental and emotional roller coaster ride a woman goes through is not very "normal" and is a very demanding journey. It is not easy and many times a woman is the epitome of patience and sacrifice and unconditional, pure love which a mother alone knows! A Mother's mind is the reflection of Mother Nature itself and her body is an inextricable expression of the Universe itself, carrying and nurturing a beautiful New Life... Thankfully, being a mother of two and currently an expecting mother, I should know!! Some of the good old Indian cultures used to respect an expecting woman by getting up (if you are seated) and generally treating her with lot of respect, considering her very divine... 

To all the mothers and Moms-to-be that I know; not just humans, all the mothers in the Nature; I simply respect, admire and salute each one of you. For just being you, the most praised role in this universe, a Mother! Words are not enough to appreciate what you are doing.. I bow myself down in front of each one of you! To all the men who are reading this - I have only one thing to say - express your appreciation for her. Your mother, your sister, your wife, your adult daughter, your close female friend - tell her how much you value her. Yes, I mean it, express through words and actions.  If your wife or sister or daughter or close friend is expecting, ask her how she is feeling, try to understand her unspoken words and emotions, be a support, never ever bring her down during this phase, and just BE there for her. This is the most sensitive stage of a woman's life (I am not saying it, World Health Organization says it!). So, if you were looking for that perfect opportunity to express your love and value for her, this is it, grab it before it's over soon before the blink of an eye.

Again, BE there for her! Peace to all...
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New Year Resolutions - Do we need them?

1/17/2018

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New Year Resolution: Do you have one? 

Don't worry if you don't have; because even those who HAD, would most probably have already broken them. How does a resolution work? Before the beginning of every Yoga session, I ask the students to close their eyes and think of a positive resolution just for that specific session. It can be very personal ('I wish to improve my sleep'), it can be very profound ('I wish to see more peace in the world') or anything in between. I ask them to hold onto that resolution till the end of the session. Why?
 
Having an intention or resolution before a session helps them to psychologically fix their awareness to achieving that goal. For some, the ripples of that resolution (depending on how firmly they make the resolution in their mind) last till the end of the class. For some, till the end of the day and for a lucky few, the ripples last longer. It all depends on how intensely they wish to achieve their goal. Resolution increases their focused awareness towards achieving that goal (no matter how hard it is) or at least to work their best to achieve them. If a person’s resolution is to reduce belly fat, he unknowingly elevates his awareness towards achieving that goal from every practice he does. If another person’s resolution was to see more world peace, he cannot obviously create that. But he changes the way he reacts to external situations, he tries to spread more peace around him, he tries to create ripples of peace and love which definitely creates its own butterfly effect.
 
The problem with “New Year Resolution” is that its ripples are supposed to last for one YEAR – which is almost impractical. And most of the resolutions made are over-ambitious and "life-changing". Hence most of us end up failing by the middle of January itself. Better alternative is to have bite-sized, achievable, practical resolutions at the beginning of every day. Every day is a NEW BEGINNING. Every day should be celebrated with lot of love and joy! For instance, if your New Year Resolution was to “Eat Healthy in 2018”, break it into pieces and on a New Day morning, you could have a resolution to cook a nice healthy dinner today. Another day, you could have a resolution to not visit the bakery section of the supermarket when you shop. Another day, you could have a resolution to include more veg of different colors in your cart today. These are all achievable resolutions. And once in a while, indulge in your favorite delights – don’t be so hard on yourself.
 
At the end of the day, New Year Resolutions are supposed to make us a “better” person – more relaxed, happier and healthier person. But many times, these resolutions end up increasing our stress levels and just do the opposite effect on us. Hence, say “cheers” to New Day Resolutions. Here’s to health, happiness and peace – every DAY! 
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Postpartum Recovery

8/2/2017

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 You see new Moms, you see sweet l'il babies. What you don't see is the indescribably difficult phase that the mother has to go through post-delivery for a while. Personally taking every step to make that phase as effortless and pleasant as possible, I would like to share a few points here. This is for both men and women since we all co-exist. Writing this on day#6 postpartum seeing some of the questions from fellow moms... 

The first and foremost point for a faster recovery is to have a positive state of mind. I know it is easier said than done. How can you be positive when you have excruciating pain in all the most sensitive areas of your body, you are sleep deprived, your whole schedule is out of whack and your emotions are up on a roller coaster? It IS possible ! By filling yourself with a lot of gratitude, love, sense of new-filled pride of being a mother, sense of humility for being chosen for the divine art of Creation...

Second most important point is to NOT judge your body post-delivery. Your body just did the most amazing and incredible job of creating a human being from a single cell!! Give your body a break! Give your body some pure respect. It took 9-10 months for your body to do all the hard work required to provide the safe and nutritious haven to support and grow that life inside of you. Do not expect your body and mind to bounce back in a few days or weeks. It takes time. Respect that process of nature and trust me, with some focused effort from our side, we can definitely bounce back to a fitter body and relaxed state of mind. I do not like the term "pre-pregnancy body" just because it sounds hypocritical to me. The very same belly you used to adore watching grow with every week of pregnancy, suddenly should not be looked down upon or frowned upon right after the birth of your baby. Look at it with an elevated sense of respect because of the absolutely amazing job that it did. Just do NOT judge any area of your body or being post-delivery. With time, love and effort, you will definitely bounce back. This is also very important for the partner/family/friends. Even for the sake of cracking a joke, do not pass negative comments about a new Mom's body or state of mind. She needs all kinds of support more than ever in this phase.

Thirdly, understand that a woman's body, mind, spirit and emotions are anatomically, physiologically, emotionally, spiritually built to bounce back to a healthier, fitter, happier, more positive person after the process of childbirth. I repeat, have that pure FAITH in yourself. That faith will give you the energy to stay focused and aware of this phase. You will be able to draw energy from that faith to engage in focused activities including focused breathing, physical exercises and so many practices that Yoga provides to make this Postpartum recovery of your body, mind and spirit a smoother, mindful and positive journey. Hopefully, I will share with you later on the magic of Post-Natal Yoga.

PS: Practice of Pre-Natal Yoga throughout pregnancy helps a lot for a faster postpartum recovery phase in every aspect of it - simply because the difficulty of labor, delivery and postpartum recovery generally depends on how active you have been throughout your pregnancy (Please understand that there are always exceptions to these statements due to individual medical conditions/other scenarios). 

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Why should I meditate? 

3/13/2017

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​“Why should I meditate? Isn’t it a waste of time? I can finish off one or two chores using that time…“ Does this thought feel familiar? Let me try to put it as briefly as I can… There is no more beautiful experience than knowing your own self. The only way to be selfless is to connect with your true self. Everything else will make you selfish in some way or the other. The real nature (Sattva) of your true self is always divine, is to be in service to the purpose of your birth. It may take a lifetime for some of us to feel that connection, or a few years or if you are really lucky enough, may be months of practice... How fascinating would it be to finally wake up one day and say “hello” to your true, beautiful, divine self?!
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God is within each one of us

10/8/2016

1 Comment

 
My 2 year old son is holding a torch light in one of his hands.  He managed to switch it on and is intrigued by the sharp focused light.  He is trying to touch the light with the other hand on all the surfaces and in the process he is running from room to room angry not able to "catch" the light.  Isn't this how many of us are trying to seek God ? Aham Brahmasmi... (Meaning: I am the Infinite Reality). Simple meaning: God is within each one of us. It is simply ignorant to seek God outside. We all have the power to be God if we utilize our full potential for the goodness of others. We all are here for a purpose. 
​
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    Author

    Fasila Khader - A deeply passionate seeker of Yogic teachings... 

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