All of this is a work in progress. Please comment if you notice something that is incorrect or should be added.

Thank you to my teachers over the years. This is dedicated to:

Most yoga I’ve come across in society is primarily a physical workout with the teacher explaining how I should be more positive and say Om and Namaste at the end.

More on ‘OM’ and Namaste

But what is yoga?

Yoga is not just exercise or a workout. Yoga is a spiritual science.

Yoga is the science of controlling attention and creating a balanced internal state across all of our being’s shells or koshas.

In more traditional terms, in 1.2 of Patanjali's Yoga Sutras states:

yogash chitta vritti nirodah

Yogash - Yoga

Chitta - Mind

Vritti - Fluctuation

Nirodah - Cessation/Restraint

Yoga is the cessation of the fluctuations of the mind.

We are comprised of five shells (or seven depending on which map you use):

  1. Anamaya Kosha - Physical Body which is like flesh and bones. An important point to realize here is that our physical bodies are memory. This means that our memories are stored in different parts of our body and we can actually learn where specific emotions will land in the body (example - stress in shoulders)
  2. Pranamaya Kosha - Energy Body which is like a network of cables that runs prana/energy through them
  3. Manomaya Kosha - Emotional Body which is like how we feel and our expressions
  4. Vijnanamaya Kosha - Wisdom Body which is like our intellect
  5. Anandamaya Kosha - Bliss Body which is like our spirit

There are no clear lines where one shell ends and another begins. All are operating together and generally, some are more balanced than others. When people say we are ‘multi-dimensional’ beings, I think this is what they mean.

Each shell is like a mirror. These mirrors get dirty due to factors including:

  • Harmful conditioning from parents or society
  • Rnanubandhanas or karmic debts from previous lifetimes
  • New karmic debts created in this lifetime
  • Anxiety/stress/lying/cheating/stealing
  • Injuries to the physical body

Yoga is a prescription for dirty mirrors, like Windex. Once all mirrors are clean, we are in balance and radiate our authentic self. Once balance (yoga) is achieved, that is where tantra begins.

The root of the problem is that our attention is scattered. It needs to be trained, especially in this age of social media. We must control our doors of perception.

So if one wants to clean their shells and gain mastery over their attention, what is the best place to begin?

Raja Yoga is a helpful guide. Raja Yoga is an eight-limbed path to achieve a state of yoga:

  1. Yama - self-regulating behaviors that affect external circumstances
  2. Niyama - practices that affect internal circumstances
  3. Asana - physical postures (this is usually what one does when they 'go to a yoga class')
  4. Pranayama - breathing exercises to activate and manipulate prana (energy)
  5. Pratyahara - withdrawing all sensory perceptions to the root of attention in the back of the head
  6. Dharana - single-pointed focus of all attention
  7. Dhyana - passive experiencing in a neutral position
  8. Samadhi - state of meditative absorption

Swami Vivekananda explains each limb these in his book Raja Yoga:


Each of these limbs of Raja Yoga also helps yogis move towards a kundalini awakening.

Some teachers say that activating the kundalini energy is a main point of a yoga practice. Every effort in yoga can be consciously directed towards creating the internal conditions for a kundalini awakening.

To understand the kundalini energy, we first need to cover nadis:

The energetic structure of the body is comprised of 72,000 channels called nadis. There are three primary nadis:

  • Ida - moon, left, female
  • Pingala - sun, right, male
  • Sushumna - central central that kundalini energy must move through to achieve a kundalini awakening.

You have probably seen images like:

Both of these represent the three channels discussed above.

We also need to discuss chakras. Everyone has probably heard the word chakra at this point in time. When I first heard about chakras I didn't think they were 'real'. I now understand that 'real' is a complicated term, and chakras for our purposes do exist.

If we are sitting cross legged on the ground, we can separate our body into seven energetic centers, which are the chakras. Here are the seven chakras and the areas associated with them:

  1. Muladhara - base of spine - survival
  2. Svadhisthana - sexual center - creativity and sexuality
  3. Manipura - solar plexus - wisdom, power
  4. Anahata - heart - love
  5. Vishuddha - throat - communication
  6. Ajna - forehead - awareness
  7. Sahasrara - above head - spirituality/connection to divine

Here is a picture of the energetic centers in a visual format:


There is a great book, Wheels of Life by Anodea Judith, that I recommend reading if one is interested to learn more about the chakras:

Kundalini energy is sitting at the base of the spine, typically dormant. It is a powerful energy that when activated feels similar to the energy generated from an orgasm. It kind of acts like Draino in our energetic system. Using a combination of mantras, bandhas, and mudras, advanced practitioners can manipulate the kundalini energy up through the body. When the kundalini energy is activated, and connected from the root of the spine all the way through the crown of the head, a state known as tantric ecstatic samadhi can occur, which is pure bliss.

Methodic of Kundalini Awakening



Religion as Technology - create dogma that is based in yogic technology to create specific results.


Feeling bad about something will lead to more sadness

Stop thinking about it and it will be okay

Let’s say you have someone who you love

If you will be together with this person, then it will be so great

Repeat in the mind again and again

But person already decided no

But we want to decide what will be if...

Sadness is from a clashing of programs

If you want to be with someone but they don’t want to be with you, then you suffer

You can change your wish, not theirs

Let go of the person if there is a conflict

Change what you are thinking about is completely changing yourself

If you reach citta vritti nirodaha then you can reprogram yourself

Download is happening always

We have five organs of perceptions

Five internet outlets constantly coming to the hard drive

You don’t realize what is happening, but it’s not possible to not perceive. Downloading is happening all the time.

In America we get the habit that everything is constantly available

In most of the world it’s not

If you have job good, if you lose it it’s okay

Don’t think about money when being a yoga teacher

Five Organs of perception

Hearing - mantra yoga - two types - bija mantras - sounds without meaning

Lam vam ram yam om ahm hm

Kama Sutra is the external practice if you have sex

100% of attention on the sex

Can be on the physical level and on the touch sensations

Secret level practice is to imagine taste of something and have it be the actual practice

If you really smell something externally it is the final result

You can feel before you eat whether food is fresh or not

System of lifestyle in US is so broken that you can’t even start practicing. More you have, more you have to pay. Always crazy because you never have enough money. Social pressure in other countries is less strong. Body will be used too much if you have kids. Hard to get into it.

World is moving towards direction where we will have less and less freedom. Maybe when you reincarnate next time, you will have no freedom to do spiritual practices.

Leave the world for $30,000 - get enlightenment. You need to do it. You need three years of real spiritual practice.

Love is like a prysm of the mind. Dependence on another person to make you feel love is a lie.

You have love in your heart because of internal reasons.

Look at the energy or emotional state of a teacher. Come over and over looking for the right moment. If stars and the sky meet together, then maybe you will get there. Tantric teaching is based on the life energy. Teacher is looking at the playfulness of water.

Tantra is not related to time. No one gives you any guarantees. It all depends on how the stars align. Plus when you do tantric practices, results are not happening automatically.

People try to get success mentally from the mind. Not true.

With astral beings, you receive bliss, or not. That is why one of the reasons they make a lot of prayers.

In your practice, results will come as they are allowed. Some days you get results, other days no. It is not predictable. There is no timeframe.

Teaching tantra is very difficult. You feel like fish in the water. Some people live in the mind. Give money, get result. No. People do not get much results.

Answers are always simple, but it is all about internal condition. This is how results are coming.

It is always different for different people.

You are dominating. You are in power. Weakened spirit people need blankets.

If you are a beginner you can use props, but this is a sign of weakness.

In yoga, people are thinking as dominating. Better, no props. Alone, always victorious.

Only two good books on Kama Sutra in the world. Only maybe are there some books. Check the content yourself.

Kama Sutra is not all about postures. If there are many pictures or drawings it is good. How to control chakras and build energetic structures.

A book that is quite good Thai teacher Mantak Chia. His books explain quite good techniques. Energetic schemes on how to build energy. It can give some ideas, but is not Indian Kama Sutra.

Best to learn full system and not just the pieces. To practice successfully, we need full system. If you don’t take part in Universal Yoga system you have no idea what to even be looking for. Plus you have to repeat a lot of times.

To be able to teach and get results, you must repeat, repeat, repeat.

Yoga is 99% practice and 1% theory. In ashtanga vinyasa, this was not understood. In ashtanga no one learns theory, they just practice, practice, practice.

But theory is essentially important. Can you practice warrior pose if you don’t know what it looks like? You need to understand everything.

Brain is sending signals to the nervous system and the nervous system is doing work. That is why you need to learn the full yoga system without any exclusions. Then you will get guaranteed results. No doubts.

If you go to a yoga studio and very rarely learn anything, you won’t get any results. Practicing all the time won’t help without theory. Workshop is just like a small glimpse. You have to take part in full program.

Most poor people in the world are US people. Just think about how much coffee costs.

Stop complaining. I don’t have bread. I’m starving. It’s BS.

You live in a greedy country. Plan your income. You can learn everything.

Spolied by constant appearance in the show. Nothing is stable. You will see this in life with experience.

Main essential things of yoga came in strange way. Everyone in India calls yoga YOGA. You don’t need a second word. In the US they start adding all the other words. They believe they won’t be able to collect people to their programs unless they add a second word like ‘ashtanga’ ‘Iyengar’ ‘Vinyasa’ etc.

Second word squeezes what we teach into some narrow corridor.

Universal has a very wide meaning. It consists of Uni mening one and version which means version. It means yoga. One version of yoga. There is no hammock hanging yoga.

Second interpretation - universal system. A knife has many tools and you can do a lot with it. They will be universal. Different tools for different people, but need a universal system for everyone.

Yoga systems cannot be narrow. Any full system is universal.

If thinking mainly in Hinduism then we think about yoga. Buddhism is not considered as much here, although it is quite relevant also. Universal bridges Hinduism and Buddhism.

Universal gives minimum limitation.

Most people just don’t understand what yoga is. Nowadays what people practice has very shallow methodics.

Fourth meaning of yoga is that we are talking about a full complex system. This is in opposition to the narrow systems that are in many systems. It clearly shows what is different between this style and other styles.

Essentially we always have to remember the translations of the word. Always have to think about all the meanings/translations. It is coming from sanskrit vocabulary. It has been proved for centuries. Not a matter of debate. It’s like if you debate Einstein or the rules of gravity. We accept traditional classic standard based on the sanskrit vocabulary.

We are overcoming the dualism of the consciousness.

You can see the reflection of things as the truth. Water that is still will show truth. If it is not, it will be mixed. Yoga must produce ability to see things as they are.

Yoga is also about balance and harmony. Harmony is about balance of surrounding space.

To be a yogi means to be natural. We want to live in harmony with nature. That’s why yogis live naked and don’t like houses or electronics. Both hinduism and buddhism don’t appreciate nature being destroyed. Nature is your friend. We don’t want to be synthetic.

Yoga also means to have over normal powers. If you feel called, you use certain things. Use certain things, for certain circumstances. Don’t have to deal

Practice in the forest and in nature. When you breathe fresh air, you get better results. Climate control is for weak people. This is at the top of the pyramid.

If you go deeper, Universal Yoga is described in the Upanishads. It is over 6000 years old. Human being consists of the shells - mayakoshas.

Upanishads talk about five shells - pancha kosha. Kosha means shell. Maya means illusion.

Anna - illusion of food. Organic shell. You eat and the food is building the material body.

Prana - shell of the sensation. Shell of the energy flows

Mano - emotional

vijnana - intellectual

ananda - regular people can’t understand it. But once you build very strong ecstacy and get great pleasure beyond best pleasure in life. That is when you understand those techniques

Later other texts talk about shells six and seven. When you overcome your mind activity, your mind stops discriminating the heart. This allows the heart to bloom. You feel yourself with great pleasure.

Budhi Maya Kosha - the control function. The place where you make decisions. It’s where you think and don’t think.

Chitta Maya Kosha - we have in general consciousness, consciousness and subconciousness. Stupid people has IQ of 0.2%. Smart people have 4%. Stupid stupid people use 0.001%.

Second shell to fifth shell is the consciousness. Sixth shell is the subconsciousness.

What is in your subconsciousness. You don’t automatically control this. It’s like you don’t control how you digest food. You don’t control how you grow. You don’t control many things.

What is happening when you have sex? Many things you don’t realize. You don’t realize how the body heals the scar. There are special techniques for subconscious programs.

Sub programs control temperature and many other things. This is much more interesting than doing asanas on the mat. Most people don’t want to practice yoga individually.

Tendencies tend to bring you places. They lead you to interests, actions. This is how karma brings evolution.

If you think about what in yoga studios people practice, it is mostly for the first shell. Very rarely is it for psychic or emotional shells.

What is good about fulll system? You understand interconnection between the shells. People sometimes don’t understand why they can’t get results. If you don’t change on the right level, you won’t progress much on the physical level.

Attachment to junk food is purely in the mind. Lifestyle leads to tendencies. It is very important to understand connection between the shells and really really work on it. We look at the shells using three limbs.

  1. Development in each shell must be in balance.
    1. if on physical level we can establish some stuff, it must all be developed on the other shells to.
    2. = development in all qualities
  2. Balance between shells
    1. How much time you spend in class for physical practice vs mediation
    2. You spend less time in some shells which leads to disbalance.
    3. There are some people focused on pranayamas or focused on kundalini who have third open.
    4. Maybe only meditating and don’t have body open.
    5. Development between shells must be balanced
    6. This doesn’t mean equal time and equal intensity.
    7. Morning is for hardware. Evening is for software.
    8. In general at different time of day, you develop all shells.
    9. Alternate days if needed. Tuesday thursday saturday are for internal shells. Mon Wed Fri for physical shells.
  3. Surrounding space is critical to balance with the shells
    1. Use the yamas and niyamas to balance the shells.
    2. Must be very serious about these rules
    3. See other section for yamas and niyamas

Inside every shell you can direct each technique. If you do a practice for one shell physically, you can direct the knowledge to almost opposite purposes.

Use knowledge to balance to weaknesses.

Focus work on that which you don’t have. Don’t do what you already can do. If you are flexible, great. Don’t stroke your ego.

Focus on that which you don’t have so you can balance on each shell equally. Focus on strength, flexibility, coordination.

All practices look very different.

From here we go to particular practices.

Sometimes people pay more for full programs than in the US. There are five parts in other countries. In US you learn different amounts in different countries. To become a master master, you have to spend more time learning well to know how things are workings. People repeat programs in other countries.

Memories usually cannot hold such vast amounts of information. Need to slowly digest information and use it effectively. Being introduced is not the same as knowing.

Repeating a program few times is necessary. Some people come to programs only because they like to listen. In reality you have to apply what you practice. You have to be a good practicioner and good teacher. You will gradually start to understand how things work. Invest one minute, get great result. Not possible.

Water heated for five seconds won’t boil, even if at 5,000 degrees.

Need years of learning and practice. In yoga everything is about mastership. You have to accumulate merit of ecperience. There is no cheating or shortcuts.

Qualities of chakras are like chinese energetic system.

Learning about the hierarchies of yoga and who practices what is key.


If you practice yoga on practice of bhoga then it is about pleasure, joy.

Roga is poison. People practice yoga using drugs. DRUGS. Drugs are ‘the teacher’. This is slowly killing you. Drugs kill you.

But we practice yoga, for yoga yoga, for usefulness.

Vodka is a food, but it doesn’t grow on trees. It leads towards death. We use foods for usefulness for us. If we choose an organic apple, do we not feel joy?

Feel yourself good. Feel yourself great. Basically try to motivate with joy.

Main motivation must be usefulness.

Last part of training, remember it.

Consciousness and willpower need balance with willpower. use attention to be effective with raja yoga practice.

We are now jumoping between shells, Like a Turtle shell.

6 mobilities of the hands and ankles

2 of the knees and elbows

6 of the hips and shoulders

Starting with first shell we can prepare for the energetic results. This leads to emotional, intellectual, etc.

Ujjayi means brave - like a warrior

Bhastrika is bellows - breathing with abdominal shortly

Kapalabhati consists of two worlds - skull and light. You get enlightenment in your head.

Anuloma is following hair

Pratiloma is against the hair

It is a ratio of inhale to exhale

Viloma is when you break the hair

Inhale normal on exhale normal proportionally. variations are viloma.

Sama Vritti means fluctuations of the inhales and exhales - like of the consciousness

We are dealing with timeframes in our consciousness. TIme is measuring thinking speed. We control the root of breath and the root of thinking.

Sahita is any consciously controlled breathe.

Kevali is automatic breathe - use special pranayama so you dont have to do it consciously

Kevali 2 is minimum inhale/exhale which leads straight to samadhi

Bhedana means piercing

Surya right sun

Chandra left moon

Nadi Shodhana is purification of the nadis.

Bhramari means the Bee

Sitali uses the Tongue. Very cooling. How you fold your tongue changes how you hold your body.

Sitakari is super cooling. Close teeth lips open and inhale.

To restart our bio-computer you relax until you lose consciousness. Murchkha pranayama turns the body almost completely off. We usually dont do this program. In some cases you might not return.

Plavini is a separate pranayama. It is the ability to lay on surface of water on back and not sinking. It is the ability to float. Pranayama in water is key.

Cannot mix some with others.

Orange dots are. used for kundalini awakening. No orange dots are for willpower.

If you look at pelvis of human, it has a hole. Women give birth there. Man also has it. It is filled by muscles. Using muscles we contract the membrane.


Ashvini - horse ass mudra - horses squeeze and release anus to poop - squeeze and release anus - both sphincters

Yoni - vagina

For women - contract all muscles of vagina

For men - contract the perineum


Sex - contraction of sphincter of urination

women contract clit

man contracts penis

F1 - Mula bandha is the combination of these three mudras

Names hold the meaning

F2 - Uddiyana - means uplifting - not just pulling in - pull belly in and up to push diaphragm up

F3 - Pushes pressure to ribcage

F4 - if you do nothing with neck it pushes to the brain - control pressure in the head using jalandhara bandha. In this way you can control all the levels in your head


jalan - the net

dhara - wisdom

It means to catch big fish - don’t allow too much pressure to go to the head

Shakti cholani mudra - state of tantric disciple - learn to contract the backside of the neck - this gives movement straight into the head and bring influence to the third eye

Nadi - means sky and navel but here about sky - three positions of toungue - palette and tongue and back

If you want to send energy through central back channel use ashvini

Vajroli front central.

Correspondance of the mudras and bandhas work together

The eyes can be moved to for special energy directions.

All organs of perception are connected to each other.

Asanas can be used as mudras with purpose of kundalini awakening

If you sit long time with bended legs, when you stand up, you have two effects. Legs get numb until normal sensations come back. This is because you are squeezing the nervous system. Secondly you stand up and the needles go through the legs because of valves.

When blood doesn’t go through the channel, that’s why it feels like needles. This just shows that if you sit long time with bent legs, state of nervous system is changing so much that it needs time to balance out.

If you hold asanas for short time it won’t do much. Long time hold will give you the effects because the asana becomes a mudra.

Yoga is not about stretch stretch stretch - it is all about development of sensations. We want to make sensations visible for us.

Macrocosmic orbit is like a huge circle behind the back through the universe

Tadagi mudra is paschimottanasana in tantric yoga

In shavasana we don’t send any energy anywhere.

Back to pranayama - orange dot is the full yogic breath for kundalini awakening. all other prep is for willpower. Breath system works best if you do all prep exercises.

When you sleep at night you breath very shallow. As a result in deep corners you get a lot of CO2.

Must repeat stairs exhale and full ha exhale 2-3 times

You have to follow the right order though

Breath support is number one process

If you stop your breathing, your subconsciousness doesn’t know that it it is you holding breath

It tricks the subconscious into thinking that you might die

If we get control of the emotions and mind, we can use our breath as tool to turn off the mind

Ujjayi pranayama we add in the bandhas

Bhastrika and Kapalabhati charge with energy - have to be careful when you do them alot. It can cause energetic injury if you do it too much. Simple symptom of energy illness is getting cold. Warm up to much and you get cold.


then 3

Iyengar has a good description of all pranayamas but it’s not the same as Andrey proposes. He proposes Anuloma and Pratiloma opposite. Not a long time before he died, he posted an article that he never had a formal teacher of pranayamas. He investigated it himself.

Self-learning leads to some mistakes. That doesn’t mean it’s bad. It’s just not perfect knowledge.

Anuloma - along hair - easy to pet animal

Pratiloma - against hair - hard to pet animal

Anuloma must be easier

If your breathe on inhale is longer than exhale then you have more rights to do more exhale

If you exhale very long then you need an even bigger inhale

Long inhale, short exhale is easier than vice versa

Anuloma long inhale, short exhale

Pratiloma short inhale, long exhale

Iyengar makes mistake

Viloma is measuring frames of time. Hold the breath at different frames of inhalation and exhalations.

Sama vritti and Visama Vritti are variations on ujjayi. You add in mudras and bandhas. It is also about vrittis in the citta.

At old age you pay karmic bills from when you were young. Financial stresses leads to potential heart attack. This can damage the breath. Don’t overdrive the physical body too much.

If yoga teacher, you over train the body. With age you will find that you have consequences of driving the physical body for so long.

We proglongate life by extending breath. We want to lower the number of breaths per minute. When we breathe they have 21% of oxygen. 16% oxygen is usually still in the breath. Hold breathe in longer until you take out almost all of the oxygen. This will allow the coefficient of effectivity to be maximum.

Yogis go for 1 cycle of breathe per minute. We don’t have to be that strict, but general. This is Kevali 1

Kevali 2 is just going for minimum inhale/exhale

Bhedana means piercing - if one nostril is blocked, and other is open, can we do inhale through the blocked one? No. We exhale through the blocked nostril. This is the piercing.

Surya bhedana is piercing through the right blocked nostril

Chandra bhedana is piercing the left blocked nostril

If nostrils are not balanced, you are not ready for kundalini awakening. Usually every two hours

If right nostril is more open, it is active phase of part of the day

If left nostril is more open, you are tired. You want to rest.

Funny thing is that it changes every two hours.

At work no one asks which nostril is open

Ignoring which nostril is open is not good.

If left nostril is open we rest

You need to breath one way extensive time until they are balanced

Why mudra of two fingers on the forehead?

In india right is good, left is bad

Traditionally they don’t use toilet paper. they wash ass with left hand

Right hand for eating. Left hand for washing

When you do changing pranayama only use right hand - is very serious in india but not in rest of the world

Pointing finger is about ego - in India we don’t use the index and middle finger

But practically you can use any mudra that works

Need rights to change the arm because doing it this way out of old superstition is silly

Holding two fingers on forehead focuses attention and automatically centers the postiion

This method has only pluses and no minuses

Bhramari is sound influence at the level of the brain

Guy who freezes the water under the influence of different words

Water feels the meaning of the words

When we use sounds it makes influence in the liquids inside of us

Sounds in throat is like a base for the brain

Practicing kundalini high up in the mountains is best, between 2-4km high

If you practice in the mountains it is important to feel comfortable - generally this is in cold climate

Sometimes when we activate heat, yogis can sit and melt the snow around them. They have too much bionuclear energy activated

If you feel too much tapas you need to cool down

Murchka - black out and you are totally restarted - removing all viruses - this is like a deprivation tank?

One quality pranayama gives one simple visible effect

Multi-quality pranayama gives a special multiple effect - more complicated but their main positive quality is to keep the attention most focused