Gyan Mudra
Knowledge & wisdom
Calms mental chatter, sharpens memory, steadies mood before sleep.
🌬 Inhale 4 · hold 2 · exhale 6 · 21 rounds
Chapter · Strength meets stillness
Yoga with Cross Fit, asanas and peaceful mudras.
A perfect blend of stillness and strength — 32 simple asanas, 24 cross fit essentials and calming mudras. Every posture works best when the breath and the count are right.
More reasons to roll out the mat
✅ Flexibility in spine, hips and shoulders — less stiffness by week two.
✅ Real strength: legs, core and posture muscles that hold you all day.
✅ Better sleep quality and easier falling asleep.
✅ Lower cortisol — the stress hormone that stores belly fat.
✅ Steadier digestion, breath capacity and stamina.
✅ Calm focus at work, fewer afternoon energy crashes.
Peaceful mudras & what they give you
Hold each mudra with the breath pattern shown — the count is what makes it work.
Chin Mudra
Focus & clarity
Grounds attention, lowers restlessness, ideal for desk breaks.
🌬 Slow nasal breath, 5 in · 5 out · 5 min
Prana Mudra
Vitality & energy
Lifts fatigue, improves eyesight strain, boosts immunity feel.
🌬 Deep belly breath, 6 in · 6 out · 15 rounds
Apan Mudra
Detox & elimination
Supports digestion and gentle detox; eases bloating.
🌬 Long exhale 4 in · 8 out · 12 rounds
Surya Mudra
Weight & metabolism
Warms the body, supports metabolism and fat use.
🌬 Brisk breath 3 in · 3 out · 30 rounds
Vayu Mudra
Relieves gas & bloating
Settles wind, eases joint stiffness and anxiety flutter.
🌬 Easy breath 4 in · 6 out · 10 min
Anjali Mudra
Gratitude & balance
Centres you before and after practice; softens the nervous system.
🌬 3 slow breaths at heart centre
Shunya Mudra
Patience & stability
Helps ear pressure, dizziness and impatience.
🌬 5 in · 5 out · 10 min
Adi Mudra
Deep calm
Opens upper lungs, quietens thoughts before meditation.
🌬 Breathe into the collarbones, 4 in · 8 out
Meru Mudra
Spine & posture
Aligns the spine, builds steady sitting endurance.
🌬 Tall spine, 5 in · 5 out · 12 rounds
The right breath at every posture
Same pose, different breath — completely different result. This is what I correct first in a session.
| Posture group | Breath & count |
|---|---|
| Standing poses (Tadasana, Warriors, Trikonasana) | Inhale to lengthen, exhale to enter. Hold 5–8 breaths. |
| Backbends (Bhujangasana, Dhanurasana, Ustrasana) | Inhale to rise, breathe softly 4–6 counts, exhale to release. |
| Forward folds (Paschimottanasana, Janu Sirsasana) | Exhale to fold, 6–10 slow breaths, never hold the breath. |
| Core & cross fit (Plank, Crunch, V-Up) | Exhale on effort, inhale on return. 2 sec up · 3 sec down. |
| Squats & lunges | Inhale down, exhale up. 12–15 reps, 3 rounds. |
| Meditation seats (Sukhasana, Padmasana) | Equal breath 5 in · 5 out for 10–20 minutes. |
Ask me how — first session at just ₹599
In person, or online on Microsoft Teams, WhatsApp or Topmate. I'll check your posture, set your breath counts and give you a plan you can actually keep.