Antaranga Sadhana
The inner limbs of Yoga for Breath, Awareness & Consciousness
A live immersive series designed to guide you through the subtle inner practices of yoga—moving from breath mastery to sensory refinement, concentration, and deep meditation.
You have learned to stay busy. But have you learned to be Still ?
Most of us have become experts at responding to the world around us. We wake up to notifications, move from one responsibility to another, absorb constant information, and end each day with a mind that refuses to slow down.
Over time, this outward momentum begins to shape our inner world. The breath becomes shallow. Attention fragments. Emotional reactivity increases. Even moments of rest feel restless because the mind has forgotten how to return to itself.
Many people assume meditation is the solution. They sit down, close their eyes, and find themselves overwhelmed by thoughts. They conclude they are "not good at meditation."
The truth is, meditation is not usually the first step.
Classical yoga describes a progressive path. Before the mind can settle into meditation, it first learns to regulate through breath, withdraw from constant sensory stimulation, and cultivate steady attention.
Antaranga Sadhana follows this timeless progression—offering practical, structured guidance to help you develop these inner capacities through consistent practice.
you might wonder...
Why Most Meditation Practices Feel Difficult
Meditation isn't failing you. Your foundation may be incomplete.
Breath
Without a regulated breath, the nervous system often remains in a heightened state of activation.
Attention
Without training attention, the mind naturally wanders between memories, plans, and distractions.
Awareness
Without learning to gently withdraw from sensory overload, inner stillness can feel inaccessible.
Meditation
When these foundations are cultivated, meditation becomes less about forcing the mind to be quiet and more about allowing awareness to settle naturally.
To bridge this gap in common knowledge & practice, I have created this live immersion series. Now the question is:
What is Antaranga Sadhana?
In classical yoga, true inner transformation begins beyond the body. Antaranga Sadhana explores the deeper limbs of practice—Pranayama, Pratyahara, Dharana, and Dhyana—creating a progressive path toward nervous system regulation, mental mastery, energetic refinement, and expanded awareness. Pranayama is considered Baahiranga but, in my personal practice & teaching experience, it is the most important bridge to reach Pratyahara and I teach Pranayama as Antaranga practice solely for the purpose of strengthening this bridge.
This is not a casual yoga class because our focus in these classes is absolute spiritual growth. It is a disciplined inner journey towards the inner realm that connects us to the outer realm and experience unity with the universe.
Your Journey Through Antaranga Sadhana
A progressive path through the inner limbs of Yoga
The sages of yoga understood that the mind cannot be forced into silence. Before deep meditation becomes possible, the body must learn to relax, the breath must become steady, the senses must soften their constant outward pull, and attention must gradually become stable.
For this reason, Antaranga Sadhana follows the natural progression described in the classical yogic tradition. Each month builds upon the previous one, allowing your practice to evolve organically rather than through effort or expectation.
Instead of teaching isolated techniques, this journey develops the inner capacities that support lasting transformation—one layer at a time.
Month OnePranayamaBreath • Energy • Regulation"The breath is the bridge between the body, the mind, and consciousness." Every experience you have—whether stress, excitement, fear, or joy—is reflected in your breath. Yet most people move through life without ever learning how to consciously work with it. The first month is devoted to understanding and refining your relationship with breath, not simply as a respiratory process, but as the vehicle through which prana—the vital life force—flows throughout the body. You'll discover how different breathing patterns influence your nervous system, emotions, mental clarity, and overall vitality. Through carefully sequenced pranayama practices, you'll begin cultivating a steadier internal state that supports every aspect of your life, both on and off the mat. Throughout this month, you'll explore:
By the end of Month One, you may begin to notice:
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Month TwoPratyaharaTurning awareness inward"Where attention goes, energy flows." Modern life constantly competes for your attention. Notifications, conversations, responsibilities, and endless information keep the mind engaged with the external world, leaving little space for genuine inner quiet. Pratyahara is the art of gently withdrawing awareness from this continuous stimulation—not by escaping the world, but by learning not to be governed by it. This month introduces practices that help you reclaim your attention, calm sensory overload, and create an inner environment where stillness can naturally emerge. As external distractions lose their grip, you'll discover that peace isn't something to be found outside—it's something that becomes accessible within. Throughout this month, you'll explore:
By the end of Month Two, you may begin to notice:
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Month ThreeDharanaThe practice of one-pointed attention"A scattered mind loses energy. A focused mind gathers it." Most of us spend our days moving rapidly between tasks, thoughts, conversations, and digital distractions. Over time, this constant fragmentation weakens our ability to sustain attention. Dharana is the yogic discipline of consciously training the mind to remain with one object, one breath, one mantra, or one point of awareness. Rather than suppressing distractions, you'll learn how to gently return your attention again and again, strengthening the mental muscles that support clarity, creativity, and presence. This month is where scattered awareness begins to transform into intentional focus. Throughout this month, you'll explore:
By the end of Month Three, you may begin to notice:
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Month FourDhyanaMeditation as a way of being"Meditation is not about creating silence. It is about discovering the awareness that already exists beneath the noise." When the breath has become steadier, the senses are less restless, and attention has learned to remain present, meditation begins to unfold naturally. The final month is devoted to cultivating Dhyana—not as a technique to master, but as an ongoing relationship with awareness itself. Here, the emphasis shifts from doing to simply being. Through guided meditations, contemplative inquiry, and extended periods of stillness, you'll explore the witness consciousness described in yogic philosophy—the capacity to observe thoughts, emotions, and experiences without becoming completely identified with them. Rather than chasing extraordinary experiences, you'll learn to recognize the quiet intelligence that has always been present beneath the activity of the mind. Throughout this month, you'll explore:
By the end of Month Four, you may begin to notice:
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Who this Journey is for
Whether you are beginning your meditation journey or returning to a long-forgotten practice, Antaranga Sadhana offers a structured path to help you build a sustainable inner discipline.
Perhaps you've tried meditation apps or occasional yoga classes, but you're looking for something deeper—an approach that helps you understand why the mind behaves the way it does and how to work with it systematically.
Your days are filled with constant notifications, conversations, responsibilities, and endless information. Even during moments of rest, your mind rarely feels truly quiet, and you're seeking practical ways to cultivate greater mental clarity.
Yoga has become more than movement for you. You're curious about the traditional inner practices—breath, concentration, meditation, and awareness—that form the deeper heart of classical yoga.
Whether it's work pressure, family responsibilities, or life's uncertainties, you want to meet challenges with greater steadiness rather than feeling carried away by stress or emotional reactivity.
You've started and stopped meditation many times, often wondering if you're "doing it right." You're looking for gentle structure, guidance, and accountability that help transform occasional practice into a sustainable habit.
You're not searching for instant transformation or temporary motivation. You appreciate thoughtful teaching, consistent practice, and the understanding that meaningful growth unfolds gradually through patience and dedication.
While inner work is deeply personal, you also value practicing alongside others who share a sincere interest in self-awareness, contemplative practice, and conscious living. A shared learning environment brings encouragement, perspective, and accountability to your journey.
If you found yourself nodding while reading these descriptions, Antaranga Sadhana may be the right place to begin—or deepen—your journey inward. Here, transformation is approached not as a destination to reach, but as a lifelong practice of returning to yourself, one breath and one moment of awareness at a time.
What you may notice over time is that,
Transformation is often subtle before it becomes profound.
The practices within Antaranga Sadhana are not designed to create overnight change. Rather, they cultivate inner capacities that gradually influence how you breathe, think, respond, and experience daily life.
While every person's journey is unique, many practitioners begin to notice shifts such as the following through regular and consistent practice.
If you can visualize yourself in the following scenarios, you're in the right place.
Greater ease in settling the Mind
Imagine returning home after a demanding day. Emails remain unanswered, conversations replay in your head, and even though you're physically exhausted, your mind continues planning tomorrow.
Previously, sitting for meditation may have felt impossible because the mind seemed louder the moment you closed your eyes.
Over time, as breath regulation and attention training become familiar, you may notice that your mind settles more naturally. Instead of fighting your thoughts, you become less entangled in them, making moments of stillness more accessible.
Improved emotional awareness
Perhaps a simple disagreement with a colleague or family member used to stay with you for hours - or even days. You replayed conversations, questioned yourself, and found it difficult to let go.
With regular practice, you may begin to notice emotions arising earlier, before they become overwhelming. Rather than reacting automatically, you develop the space to acknowledge what you're feeling with greater clarity and compassion.
Awareness becomes the beginning of choice.
Greater capacity to respond rather
Imagine receiving unexpected criticism during an important meeting.
Where there may once have been an immediate defensive response, you begin to notice a brief but meaningful pause. In that pause, you become aware of your breath, your body, and your emotions before choosing how to respond.
That small space between stimulus and response often becomes one of the most valuable outcomes of contemplative practice.
Sustainable focus in all tasks
You sit down to complete an important task, only to find yourself checking your phone, opening new browser tabs, or losing your train of thought every few minutes.
As Dharana strengthens your ability to sustain attention, you may discover that your focus becomes steadier. Tasks that once felt mentally fragmented can begin to feel more immersive, allowing you to work with greater presence and less mental fatigue.
Deeper relationship with your breath
Many people only notice their breath when they are anxious, overwhelmed, or physically exhausted.
As your practice develops, the breath becomes something you actively work with rather than something that happens unconsciously. You may find yourself instinctively slowing your breath before an important conversation, during moments of stress, or whenever you need to reconnect with yourself.
The breath gradually becomes a trusted companion rather than an unnoticed background process.
Comfort with silence & stillness
Modern life rarely leaves room for uninterrupted quiet. Even moments of rest are often filled with scrolling, music, or constant stimulation.
Initially, silence may feel uncomfortable because it brings you face to face with your own thoughts.
With consistent practice, that same silence can begin to feel nourishing rather than intimidating. Instead of reaching for distraction, you may discover moments where simply sitting quietly becomes restorative in itself.
A more consistent meditation practice
Many people begin meditation enthusiastically but struggle to maintain it. Some days feel peaceful, while others feel frustrating, leading them to believe they are "doing it wrong."
Antaranga Sadhana approaches meditation differently. By first developing the foundations of breath, sensory regulation, and concentration, meditation becomes a practice you can return to with greater confidence and stability.
Rather than relying on motivation alone, you begin to build a rhythm that supports your practice over time.
The real transformation
The deepest changes often don't arrive as dramatic breakthroughs.
They appear in ordinary moments.
You notice yourself listening more patiently during a difficult conversation. You recover more quickly after a stressful day. You make decisions with greater clarity instead of urgency. You find yourself pausing before reacting, breathing before speaking, and returning to yourself more often than before.
These quiet shifts are the essence of practice. Over time, they begin to shape not only how you meditate, but how you live.
INVESTMENT
For committed practitioners, the full journey is recommended for deeper continuity and integration.
Pay in Full
India: ₹15,500
International: $340
Your enrollment includes:
✓ 16 Live Interactive Classes (4 classes each month)
✓ Approximately 24 hours of guided learning and practice
✓ Progressive curriculum following the classical inner limbs of yoga
✓ Guided breathwork and meditation practices
✓ Reflection worksheets and integration exercises
✓ Home practice recommendations between classes
✓ Live Q&A and discussion to solve doubts & questions
✓ Replay access for every session (if applicable)
✓ Completion Certificate (optional, if you plan to provide one)
2 Monthly Payments of
India: ₹8000
International: $175
Your enrollment includes:
✓ 16 Live Interactive Classes (4 classes each month)
✓ Approximately 24 hours of guided learning and practice
✓ Progressive curriculum following the classical inner limbs of yoga
✓ Guided breathwork and meditation practices
✓ Reflection worksheets and integration exercises
✓ Home practice recommendations between classes
✓ Live Q&A and discussion to solve doubts & questions
✓ Replay access for every session (if applicable)
✓ Completion Certificate (optional, if you plan to provide one)
Meet Your Guide
The practice that changed how I understood the mind...
There was a time when I believed that understanding the mind was enough to create change.
Like many people drawn to psychology and personal development, I immersed myself in learning—books, courses, therapeutic approaches, and conversations that explained why we think, feel, and behave the way we do. The knowledge was valuable, but something still felt incomplete.
I began to notice a gap between knowing and living.
You can understand stress and still feel overwhelmed. You can recognize your patterns and still repeat them. You can read about meditation for years without experiencing the quiet it points toward.
That realization shifted the direction of my work.
I became increasingly interested in practices that could be experienced rather than simply understood—practices that gently train the nervous system, cultivate attention, and help the mind become less reactive over time.
It was through the deeper limbs of yoga that many of these pieces began to connect.
Not as concepts to memorize, but as disciplines to return to—one breath, one practice, and one moment of awareness at a time.
Where modern psychology meets ancient yogic wisdom
My work brings together two worlds that are often explored separately.
On one side is the study of the subconscious mind, emotional patterns, nervous system regulation, and therapeutic change. On the other is the contemplative tradition of yoga, where breath, attention, meditation, and self-inquiry have been refined over centuries as practical methods for inner development.
Rather than choosing one over the other, I integrate both.
When appropriate, I draw on insights from hypnotherapy, mindfulness, somatic awareness, and psychology to help make traditional yogic principles more relatable to modern life. At the same time, I remain deeply respectful of the philosophical foundations from which these practices emerge.
My intention is not simply to teach techniques, but to help you understand why they matter and how they can become part of everyday living.
How I Teach
I believe meaningful transformation is rarely dramatic.
More often, it is built through small, consistent shifts that accumulate over time.
That belief shapes every class I teach.
You won't be asked to force experiences, suppress thoughts, or chase extraordinary states. Instead, you'll be invited to observe, practice, question, and develop your own relationship with these teachings.
Every session is designed to balance understanding with direct experience. We explore the philosophy behind the practice, engage with the practice itself, and then create space to reflect on what was actually experienced.
Because insight that is lived is far more valuable than information that is remembered.
The Kind of Space I Intend to Create
I want these classes to feel different from environments where there is pressure to perform, compare, or "get meditation right."
Instead, I aim to create a space where curiosity is welcomed, questions are encouraged, and progress is measured not by extraordinary experiences but by the quiet ways practice begins to influence everyday life.
Perhaps you find yourself breathing more consciously before a difficult conversation.
Perhaps you recover more quickly after a stressful day.
Perhaps your attention becomes a little steadier, your reactions a little softer, and your relationship with yourself a little more compassionate.
These moments may seem small, yet they are often where the deepest transformation begins.
I implore you...
If you're looking for quick answers, instant enlightenment, or a single technique that promises to change everything overnight, this series may not be what you're seeking.
But if you're willing to approach your inner life with patience, discipline, and sincere curiosity, Antaranga Sadhana offers a structured path to cultivate the qualities that support lasting practice—steadiness, clarity, awareness, and presence.
My role is not to walk the path for you.
It is to offer guidance, structure, and a space in which your own practice can deepen—one breath, one moment, and one step at a time.
Format & Schedule
Live online
Join from anywhere in the world in a dedicated live learning space designed for depth, practice, and integration.
4 classes per month
One class each week, allowing time for practice, reflection, and gradual embodiment between sessions.
90 mins each
Each class includes philosophy, breathwork, embodied practice, meditation, and integration.
Replay access
All sessions are recorded and made available for revisiting, reflection, and deeper assimilation.
4 Months
A structured progression through Pranayama, Pratyahara, Dharana, and Dhyana, designed to build inner capacity layer by layer.
Monthly reflection prompts
Designed to deepen integration, self-awareness, and inner inquiry after each month.
Small Cohorts.
New Cohorts Begin Every Two Months
To preserve the interactive and personalized nature of the learning experience, enrollment is offered in small cohorts. Once a cohort begins, registrations close until the next intake.
This allows every participant to move through the curriculum together while receiving consistent guidance, shared discussion, and a supportive learning environment.
Depth of Practice.
A Commitment to Your Practice
Antaranga Sadhana is not designed to offer temporary motivation or a collection of techniques. It is designed to help you cultivate skills that become part of your everyday life—how you breathe under pressure, how you respond during conflict, how you focus amidst distraction, and how you return to yourself in moments of uncertainty.
The value of this journey is not measured by the number of classes you attend, but by the quality of practice you develop over four months. That practice has the potential to support you long after the final session concludes.
A Four-Month Journey of Consistent Practice
Transformation Doesn't Come From Learning More. It Comes From Practicing Differently.
Today's world encourages us to collect information. We read books, listen to podcasts, attend workshops, and save countless videos—yet many of us still struggle to create lasting change in how we think, feel, and respond to life.
The Reason is simple.
Inner qualities such as calmness, emotional balance, sustained attention, and meditative awareness cannot be developed through information alone. They are cultivated through repeated experience.
Just as physical strength develops through consistent training rather than a single workout, the mind becomes steadier through regular practice rather than occasional inspiration.
Antaranga Sadhana has therefore been designed as a progressive four-month journey, allowing each practice to naturally prepare you for the next.
Rather than rushing through techniques, you'll have the time to revisit, refine, and integrate them into everyday life.
Because lasting transformation is rarely the result of one extraordinary experience.
It is often the accumulation of many ordinary moments of conscious practice.
Why Four Months?
Many people expect profound inner change after attending a single workshop or practicing for a few days. Yet the qualities most of us seek—clarity, resilience, emotional stability, sustained attention, and inner peace—are not isolated experiences. They are capacities that strengthen through repetition. A four-month structure gives you the opportunity to: ✓ Build one practice before introducing the next ✓ Develop confidence through repetition rather than pressure ✓ Allow your nervous system time to adapt gradually ✓ Integrate practices into your daily routine ✓ Experience how small, consistent changes accumulate over time Instead of leaving with another collection of techniques, you'll leave with a practice that can continue supporting you long after the program has ended. |
For each Live immersion, every month will include:
Week 1
Theory + foundational practice
Begin by understanding the philosophy, principles, and mechanics of the month’s core practice. This week establishes the foundation for safe, conscious, and effective inner work.
Week 2
Skill building + nervous system integration
Deepen into practical application while learning how the practice regulates the nervous system, stabilizes energy, and creates emotional resilience through consistency.
Week 3
Deepening + energetic refinement
Move beyond the surface into subtler layers of breath, awareness, and energetic perception. This phase supports greater sensitivity, refinement, and internal attunement.
Week 4
Advanced integration + immersion
A more immersive practice designed to consolidate the month’s learnings into lived experience, allowing deeper embodiment, stillness, and inner absorption.
INVESTMENT
For committed practitioners, the full journey is recommended for deeper continuity and integration.
Pay in Full
India: ₹15,500
International: $340
Your enrollment includes:
✓ 16 Live Interactive Classes (4 classes each month)
✓ Approximately 24 hours of guided learning and practice
✓ Progressive curriculum following the classical inner limbs of yoga
✓ Guided breathwork and meditation practices
✓ Reflection worksheets and integration exercises
✓ Home practice recommendations between classes
✓ Live Q&A and discussion to solve doubts & questions
✓ Replay access for every session (if applicable)
✓ Completion Certificate (optional, if you plan to provide one)
2 Monthly Payments of
India: ₹8000
International: $175
Your enrollment includes:
✓ 16 Live Interactive Classes (4 classes each month)
✓ Approximately 24 hours of guided learning and practice
✓ Progressive curriculum following the classical inner limbs of yoga
✓ Guided breathwork and meditation practices
✓ Reflection worksheets and integration exercises
✓ Home practice recommendations between classes
✓ Live Q&A and discussion to solve doubts & questions
✓ Replay access for every session (if applicable)
✓ Completion Certificate (optional, if you plan to provide one)
Frequently Asked Questions
No. This series is designed to be accessible to both beginners and experienced practitioners. Each practice is taught progressively, allowing you to build a strong foundation before moving deeper.
No. Each month is progressive and full 4 month practical immersion is needed to actually benefit from the series. The full journey is designed as a progressive path, where each limb naturally prepares you for the next.
Pranayama, Pratyahara, Dharana, and Dhyana are deeply interconnected. Practicing them in sequence creates continuity, stronger integration, and a more complete inner experience.
All classes are recorded, and replay access will be provided so you can revisit the teachings and practices at your own pace.
Replay access details will be shared upon enrollment. The intention is to support your continued integration and practice beyond the live sessions.
A daily practice of 15–30 minutes is recommended to understand and deepen the work so that your questions can be answered during the course of your enrolment. However, for actual growth in long term, you need to put maximum time in the practice to achieve transformation.
This series is not focused on asana practice. Some gentle Yin or preparatory stillness-based practices may be included to support regulation and internalisation, but the core focus is on the inner limbs of yoga.
Yes. The series is rooted in classical yogic philosophy of 8 limbs of Yoga while integrating modern understanding of the nervous system, emotional regulation, and embodied awareness.
Over time, you may experience greater emotional stability, deeper concentration, nervous system regulation, improved breath awareness, inner quiet, and a stronger relationship with meditation and self-observation.
Yes. Especially the Pranayama and Pratyahara phases can be deeply supportive for regulating overstimulation, calming the nervous system, and building internal steadiness.
Yes. Each class includes time for questions, reflections, and integration support, allowing you to clarify your experience and deepen your understanding.
This is an inner practice-based journey rooted in yogic wisdom. While spiritual depth may naturally unfold, the emphasis is on direct experience, self-awareness, and inner refinement rather than belief systems.
The Journey Inward Begins With Practice
The deeper limbs of yoga are not destinations to be achieved, but capacities to be cultivated through patience, curiosity, and consistent practice.
If you are ready to develop a steadier mind, a more balanced nervous system, and a deeper relationship with your own awareness, Antaranga Sadhana offers a structured path to begin that journey.
I look forward to practicing with you.