The body changes with age. The mind, too, learns to expect those changes. AbhayaM is an invitation to set those expectations aside for four weekends and to see what is still possible: in your breath, your joints, your sleep, and your sense of what you can still do.
Whether you are 50 and curious, 70 and stiff, or somewhere in between, and whether you have practised yoga for years or never sat on a mat, this programme meets you where you are. You join from home, on your own mat, and practise live with our teachers. There is no need to travel and no level you must reach.
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AbhayaM has two threads, which run through every session: a short, accessible teaching that gives each practice its context, and the practice itself.
Theory
Each session opens with a short teaching, kept simple and useful, never academic.
- Ashtanga Yoga of Patanjali – the eight-limb framework that gives all of yoga its structure.
- The Four Paths of Yoga – Karma (selfless action), Bhakti (devotion), Jnana (inquiry), and Raja (meditation and inner discipline). Most lives draw on more than one.
- Yogic lifestyle and diet – practical guidance on food, sleep, and the small daily choices that either support or undo the work you do on the mat.
- The Bhagavad Gita – selected verses with simple commentary on duty, equanimity, and meaning.
Practical
The practical part of each session follows a clear arc: warm the joints, release the body, work the spine, settle the breath, then rest deeply.
Joint mobility
Slow, breath-led movements for the eyes, neck, shoulders, wrists, hips, knees, and ankles. This is often the most quietly transformative part of the programme. Range of motion you had stopped expecting begins to return.
Stretches
Gentle openings for the spine, hamstrings, and shoulders, designed to release the tension that builds up from a sedentary day, long hours of sitting, or simple aging of the connective tissue.
Surya Namaskar
The sun salutation, taught in modified, half, and chair-supported forms suited to the older body. Practised regularly, the full sequence is a complete sadhana in itself. It stretches and tones every major joint, regulates the breath, and restores stamina.
Asanas
A careful selection of postures across standing, seated, supine, and prone families, each with safe alternatives for stiff knees, sore backs, or recent surgeries. Every asana is taught with its contraindications. If a posture is not right for your body, the teacher will offer a clear alternative.
Pranayama
Breathwork is the bridge between the body and the mind. When the breath grows steady, the mind grows steady on its own. The course teaches yogic breathing, Nadi Shuddhi (alternate-nostril, calming), Bhramari (the humming-bee breath, excellent for tension and high blood pressure), Ujjayi (a soft throat-controlled breath that warms and steadies), and cooling breaths for the warm months. There is no forced breath retention.
Trataka
A meditation in which you gaze gently at a single object, most commonly a candle flame, then close the eyes and hold the after-image inwardly. It strengthens the eyes, sharpens concentration, and brings the mind to a quieter place. The effects on sleep and attention are often noticeable within the first two weekends.
Yoga Nidra
Guided yogic relaxation using the 61-Point Method, a systematic sweep of awareness through specific points of the body, with the body deeply at rest. Twenty minutes of Yoga Nidra is, in the experience of practitioners across many traditions, equivalent to several hours of ordinary sleep. For those who struggle with broken sleep, this practice alone is often worth the programme.
Meditation and mantra chanting
Each session opens and closes with a short mantra. We chant the Guru Mantra, Patanjali’s Prayer, the Mahamrityunjaya Mantra (a healing mantra), the Gayatri, and Asato Ma Sadgamaya. Pronunciation is taught carefully. You may chant aloud or simply listen; both are honoured.
A TYPICAL SESSION
On Saturday and Sunday morning, you log in to Zoom at 10:00 am IST. The session opens with mantra and a short teaching. From there, you move through joint mobility and stretches, then into Surya Namaskar and the asanas of the day. Every posture is demonstrated and modified live.
About an hour in, the pace softens. Pranayama, then Trataka or Yoga Nidra, ending with mantra and a few minutes for questions. The session closes at 11:30. You are welcome to keep your camera on so the teacher can see and correct your posture, or off if you prefer privacy. Either is fine.
A few Common Questions
Do I need any equipment?
A yoga mat or a clean, non-slip surface, comfortable loose clothing, and a chair within reach. That is all. We provide course notes and a printable practice guide.
What if I miss a session?
Every session is recorded and shared with you. You can catch up at your own pace, and you keep the recordings.
I have a knee replacement / back issue / high BP. Can I join?
Almost certainly, yes. Please share your condition during registration so we can suggest the right modifications. Most of what we teach is gentle and adaptable. The few practices that aren’t suitable for a particular condition are clearly flagged in advance.
Is the course in English?
Yes. Sanskrit and Hindi terms are explained as they come up.
From Past Partcipants
“I came thinking I was too old for this. I left walking upstairs without holding the railing.” — AbhayaM participant
