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“pratipakṣa bhāvanā” Cultivating opposite, positive thought

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Pratipaksha Bhavana (Think Positive)

In the journey of our life, we often encounter negative thoughts (anger, jealousy, hatred etc.), anxieties, and frustrations that can disrupt our inner peace and result in suffering both at the physical and mental levels. One of the most effective techniques to counter such mental roadblocks called “pratipakṣa bhāvanā” is presented by Patanjali in the Yoga Sutras. It is a profound concept that offers a transformative approach to managing our thoughts and emotions, ultimately leading to inner peace and harmony. The term pratipakṣa bhāvanā entails cultivating an opposite or a counter thought or emotion.

In essence, pratipakṣa bhāvanā teaches us how to consciously shift our perspective from negative or harmful thoughts to positive and constructive ones. This practice is rooted in the recognition that our mental states profoundly influence our well-being and overall quality of life.

At its core, pratipakṣa bhāvanā is a form of cognitive reprogramming, empowering us to transcend habitual patterns of negative thinking and emotional reactivity. When we learn to apply this concept consciously in our day-to-day life, it can greatly help us in shaping our inner landscape, fostering greater resilience, clarity in thoughts, and emotional balance.

Let us take a look at the two sutras given by Patanjali in the Yoga Sutras that give a deeper insight into the definition and application of the concept of pratipakṣa bhāvanā.

Sutra 2.331

“When disturbed by negative thoughts, opposite [positive] ones should be thought of. This is pratipakṣa bhāvanā.”

This sutra is presented in the context of the five yamas (non-violence etc.) and five niyamas (cleanliness etc.) which are the first two of the eight limbs of yoga. The idea here is that having embarked on the path of yoga, we are trying to practice the guidelines of yamas and niyamas. However, we are constantly distracted by negative thoughts, those that are the opposite of the yamas and niyamas. For example, intention to hurt someone, telling a lie, stealing, indulging in sexual misbehavior, or being greedy are negative tendencies related to the five yamas. In a similar manner, we can think of the negative acts related to the five niyamas.

The sutra states that to counter such discursive thoughts, we must learn to cultivate the opposite thoughts and emotions. For example, when confronted with a thought to hurt someone, we can counter that with the thought of love and compassion. This attitude can be developed with constant practice and reflection.

Sutra 2.342

“When negative thoughts of acts such as violence, etc. are either done by oneself, caused to be done by someone else or even approved of; whether incited by greed, anger or delusion; whether indulged in with mild, moderate or extreme intensity; they result in infinite misery and unending ignorance. Reflecting thus is pratipakṣa bhāvanā (cultivating the opposite).”

Of the ten yamas and niyamas, Patanjali offers the example of “violence” which is the opposite of the first yama, ahimsa (non-violence). Of course, the sutra should be applied to all the remaining yamas and niyamas as well. Here, violence can be done in three different ways – by oneself, caused to be done by others, or offering approval of an act of violence. Each one of these can be instigated by one of three negative emotions – greed, anger, or delusion. Each of these negative emotions can further by divided into mild, moderate or intense. Thus, violence can be done in one of twenty-seven ways (3x3x3). One can do further subdivision of mild, moderate and intense – mild-mild, moderately mild, or intensely mild – thus presenting eighty-one different ways to commit violence. This can become innumerable once we consider all the different options that are available.

The thought of pratipakṣa bhāvanā involves recognizing the fact that any one of these negative thoughts and resulting actions will result in intense suffering and push us into deep darkness of ignorance.

Constant practice of Pratipaksha Bhavana will help re-engineer the neurotransmitters in the brain so the mind can focus on more positive thoughts. This will develop positive samskaras (impressions or thinking patterns) in our mind. When our actions are driven by positive samskaras, it helps curb anxiety and stress etc. to a large extent.  The practice of Pratipaksha Bhavana is thus a life-affirming thought process that nourishes mental health and brings about positivity and conviction in our thoughts and actions.

Here are a few examples of how we can apply pratipakṣa bhāvanā when faced with different situations in life:

Negative emotions

As discussed in another article, the six most mentioned negative emotions are – Kama (lust/craving), Krodha (anger), Lobha (greed), Moha  (delusion), Mada (arrogance, vanity), Matsarya (jealousy).

Let’s say that in a given situation, you feel anger rising in your mind. Instead of dwelling on it, practice Pratipaksha Bhavana by intentionally generating thoughts of compassion, forgiveness, or understanding. Remind yourself that everyone has their struggles, and their behavior and actions are driven by their own samskaras (past impressions).  If you respond with kindness, it might actually help them change their behavior.

Overcoming Fear or Anxiety

Imagine a situation wherein you have been asked to plan a big event at work, something that haven’t done before. You are overcome with a sense of fear and anxiety about the possible outcome of the planning effort. In such a situation, applying pratipakṣa bhāvanā by visualizing a positive outcome, feeling confident and empowered, and focusing on your strengths will help you stay calm and focused.

Breaking Bad Habits

Let’s say you’re trying to quit smoking or reduce sugar intake. When cravings arise, practice Pratipaksha Bhavana by thinking about the benefits of a healthier lifestyle, imagining fresh air filling your lungs, or savoring the taste of nourishing food.

Enhancing Self-Confidence

If self-doubt creeps in, counter it with affirmations. Remind yourself of your achievements, capabilities, and unique qualities. Visualize success and believe in your abilities.

Replacing Negative Self-Talk

Whenever you catch yourself thinking negatively about yourself (e.g., “I’m not good enough”), or you are overcome with feelings of guilt etc., consciously shift to positive self-talk. Mentally, affirm your worth, acknowledge your efforts, believe in your abilities and focus on growth.

As stated above in sutra 2.34, any negative feeling like anger, jealousy etc. is a source of suffering for us. Such feelings do not help us in any way. Thinking thus will help us cultivate the values of Pratipaksha Bhavana so we can counter negative thoughts with positive ones.


  1. Sutra 2.33: वितर्कबाधने प्रतिपक्षभावनम्॥३३॥ vitarka-bādhane pratiprakṣa-bhāvanam ॥33॥
  2. Sutra 2.34: वितर्का हिंसादयः कृतकारितानुमोदिता लोभक्रोधमोहपूर्वका मृदुमध्याधिमात्रा दुःखाज्ञानानन्तफला इति प्रतिपक्षभावनम्॥३४॥ vitarkā hiṁsādayaḥ kr̥ta-kārita-anumoditā lobha-krodha-moha-āpūrvakā mr̥du-madhya adhimātrā duḥkha-ajñāna-ananta-phalā iti pratiprakṣa-bhāvanam ॥34॥

 

Yoga as defined/discussed in various ancient texts

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Yoga in ancient texts

While browsing the web, I came across a website wherein were listed a few ancient texts which had their own definition of yoga or presented some aspect of yoga. I found it very interesting and informative to see yoga mentioned in various contexts. I decided to do some more research and have come up with my own compilation of statements (sutras)/verses which talk about yoga.

I would love to hear from you if you know of other instances in the ancient texts where yoga is defined/discussed in a different context.

Yoga Sutras of Patanjali (sutra 1.2) 

‘‘योगश्चित्तवृत्तिनिरोधः’’ (1.2)

yogaś-citta-vr̥tti-nirodhaḥ ॥2॥

“Yoga is the cessation of all fluctuations of the mind”. 

This, of course, is the “gold standard” for the definition of yoga as far as we, yoga enthusiasts, are concerned. As per this definition, to attain the highest state of yoga – seedless samadhi – we need to empty the mind of all content.

Vyasa – commentary on sutra 1.1 

योगः समाधिः

yogaḥ samādhiḥ

“yoga is samadhi”

The word yoga is derived from the Sanskrit root word “yuj” which has multiple meanings. The most common meaning of yuj is to unite or join. However, the meaning that applies to the practice and study of yoga is to be in the state of “samadhi”.

Bhagavad Gita (2.48) 

योगस्थः कुरु कर्माणि सङ्गं त्यक्त्वा धनञ्जय।

सिद्ध्यसिद्ध्योः समो भूत्वा समत्वं योग उच्यते।।2.48।।

yōgasthaḥ kuru karmāṇi saṅgaṅ tyaktvā dhanañjaya. siddhyasiddhyōḥ samō bhūtvā samatvaṅ yōga ucyatē৷৷2.48৷৷

Perform your actions, O Arjuna, being steadfast in Yoga, having abandoned attachment. Remaining balanced in success and failure, evenness of mind is called Yoga.

Bhagavad Gita (2.50) 

बुद्धियुक्तो जहातीह उभे सुकृतदुष्कृते |

तस्माद्योगाय युज्यस्व योग: कर्मसु कौशलम् || 50|| 

buddhi-yukto jahātīha ubhe sukṛita-duṣhkṛite

tasmād yogāya yujyasva yogaḥ karmasu kauśhalam 

“Endowed with wisdom (evenness of mind), one can be free of both good and evil deeds in this life; therefore, devote yourself to Yoga; Yoga is skill in action.”

Bhagavad Gita (6.23) 

तं विद्याद् दु:खसंयोगवियोगं योगसञ्ज्ञितम् |

स निश्चयेन योक्तव्यो योगोऽनिर्विण्णचेतसा || 23|| 

taṁ vidyād duḥkha-sanyoga-viyogaṁ yogasaṅjñitam

sa niśhchayena yoktavyo yogo ’nirviṇṇa-chetasā 

“One should know that severance from union with pain is known as yoga. This Yoga should be practiced with determination and with a mind that is free of agitation.”

Maha Upanishad (5.42) 

मनः प्रशमनोपायो योग इत्यभिधीयते ॥

manaḥ praśamanopāyo yoga ityabhidhīyate ॥

“The means to attain stillness of the mind is called yoga.” 

Manu Smriti (verse 2.100) 

वशे कृत्वेन्द्रियग्रामं संयम्य च मनस्तथा ।

सर्वान् संसाधयेदर्थानक्षिण्वन् योगतस्तनुम् ॥ १०0 ॥

vaśe kṛtvendriyagrāmaṃ saṃyamya ca manastathā |

sarvān saṃsādhayedarthānakṣiṇvan yogatastanum || 100 || 

“Having brought all the organs (five organs of sense perception and five organs of action) under control, and having also subdued the mind, one may attain the desired objectives, without hurting the body, through the practice of yoga” 

Katha Upanishad (verse 2.3.11) 

तां योगमिति मन्यन्ते स्थिरामिन्द्रियधारणाम् ।

अप्रमत्तस्तदा भवति योगो हि प्रभवाप्ययौ ॥ ११॥

tāṃ yogamiti manyante sthirāmindriyadhāraṇām ।

apramattastadā bhavati yogo hi prabhavāpyayau ॥ 11॥

“That state when all the senses are under control is known as yoga. One has to maintain careful vigilance (to maintain this state) for yoga is subject to growth and decay”. 

Shvetashvatara Upanishad (2.13) 

लघुत्वमारोग्यमलोलुपत्वं

वर्णप्रसाद स्वरसौष्ठवं च ।

गन्धः शुभो मूत्रपुरीषमल्पं

योगप्रवृत्तिं प्रथमां वदन्ति ॥ १३ ॥

laghutvamārogyamalolupatvaṃ

varṇaprasāda svarasauṣṭhavaṃ ca ।

gandhaḥ śubho mūtrapurīṣamalpaṃ

yogapravṛttiṃ prathamāṃ vadanti ॥ 13 ॥

“Lightness of the body, freedom from disease, absence of desire for sense objects, glowing body, sweetness of speech, pleasant odour, and minimal urine and feces – these are the initial attainments resulting from the practice of yoga.” 

Linga Purana

योग निरोधो वृत्तेस्तु चितस्य द्विज सत्तमा ।

yoga nirodho vṛttestu citasya dvija sattamā ।

“Yoga is the cessation of all mental fluctuations by the highest yogi.”

Maitri Upanishad (6.25) 

एवं प्राणमथोङ्कारं यस्मात्सर्वमनेकधा । युनक्ति युञ्जते वापि यस्माद्योग इति स्मृतः ॥एकत्वं प्राणमनसोरिन्द्रियाणां तथैव च । सर्वभावपरित्यागो योग इत्यभिधीयते ॥ ॥ २५॥

evaṃ prāṇamathoṅkāraṃ yasmātsarvamanekadhā । yunakti yuñjate vāpi yasmādyoga iti smṛtaḥ ॥ ekatvaṃ prāṇamanasorindriyāṇāṃ tathaiva ca । sarvabhāvaparityāgo yoga ityabhidhīyate ॥ ॥ 25॥

And thus it is said:- ‘Because in this manner he joins the Prâna (breath), the Om, and this creation in its manifold forms, or because they join themselves (to him), therefore this (process of meditation) is called Yoga. The oneness of breath, mind, and senses, and the surrendering of all mental formations, that is called Yoga.’

14-day Pranayama Intensive, Feb 19 – Mar 3, 2024

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Padmasana (Lotus Pose)

I am pleased to announce the next Pranayama intensive. In this program, we will be practicing some of the main pranayama techniques given in our ancient yoga texts. I will also discuss the underlying concepts in the practice of pranayama and all the wonderful benefits that the practice can bring us.

You can join the program either online via zoom or in person at my home studio.

You can view/download the program flyer here. Feel free to share it with your own distribution lists. 

A brief outline of what I plan to cover in the course is given in this document (pdf format) in my dropbox folder.

No prior yoga (asana, pranayama or meditation) experience is required.

Program details:

  • What: 14-day pranayama intensive
  • When: Monday, Feb 19 – Sunday, Mar 3, 2024
  • Time: 6:00 – 7:30 AM (US East Coast time, EST)
  • In-person participation:  At my home studio located at 206 Redwood Park Drive, Morrisville, NC 27560
  • Zoom access: The link to access via zoom will be provided upon receipt of registration and payment.
  • Fee:  
  • Instructor: Subhash Mittal
  • Daily Routine: Light stretching (10-15 minutes), Pranayama practice (45 min), Relaxation (15 min), Yoga philosophy/meditation (15 min)
  • Commitment: A firm commitment to follow this schedule and attend every day
  • To register: fill out the registration form, providing information in all the fields, and submit it online

Strongly recommended

  • Light,’sattvic’, nutritious, VEGETARIAN food
  • No alcohol, drugs, tobacco or any other item of similar nature
  • A personal commitment to continue the practice after the program is over

Please visit here for more details…

Here is what the previous participants have to say…

Amazing experience learning yoga with Shubhash! A must do in lifetime.
– Hetal Tank

I thoroughly enjoyed these 14 days of the Pranayama Intensive. Subhash’s instruction is clear and the pace of his classes allows us to think about what we are doing and ask questions before going forward to the next thing. A wonderful way to start the day! Appreciated continued exposure to yoga philosophy.
– Gail Coles

I really enjoyed the pranayama intensive overall…

I will admit that I have been hesitant to join an intensive because of the early start time, but once I committed to waking up early and practiced it for two weeks, I have found that it’s made me more productive and less stressed. I plan to continue waking up early as a result of participating in this class.
– Christina Thompson

Read all the comments here…


Please share this email with anyone you know who might benefit from this program.

Feel free to contact me if you have any questions. I look forward to your participation.

Stretching the quads – a 20-minute sequence

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Ushtrasana (Camel Pose)

The quadriceps, a group of four muscles located on the front of the thigh, play a crucial role in activities such as walking, running, jumping, and cycling.  As we know from our yoga practice, strong and flexible quads can help us do many of the yoga asanas more comfortably. Healthy quads can help in the mobility and health of the knees, hips and the spine.

The quads can become tight and inflexible for a variety of reasons such as prolonged sitting; overuse and repetitive activities; inactivity and lack of stretching; recent injury; age etc.

In this article, I am presenting a sequence of asanas that will help develop strong and flexible quadriceps.

I hope you’ll enjoy practicing with the video demonstration.

Continue reading »

21-day Yoga Immersion, Jan 8-28, 2024


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Tip-toe balance

21 days to Transformation

I am pleased to announce the next 21-day Yoga Immersion program. The past programs have been very well received by all the participants. For most of them, it has been truly a life-transforming experience. I invite you to join me on this exciting and deeply rewarding 21-day yoga journey.

No prior asana, pranayama or meditation experience is required.

The program will be offered in a hybrid mode – you can participate in the program online via zoom or in-person at my home studio.

You can download the 21-day Yoga Immersion flyer here. Feel free to share it with your own distribution lists. 

  • What: 21-day yoga immersion
  • When: Monday, January 8 – Sunday, January 28, 2024
  • Time: 6:00 AM – 7:30 AM (US East Coast time, EST)
  • In-person participation: at my home studio located at 206 Redwood Park Drive, Morrisville, NC 27560
  • Zoom Access:  Login info will be provided upon receipt of registration and payment 
  • Instructor: Subhash Mittal
  • Fee:
  • To register: Fill out the registration form, providing information in all the fields, and submit it online
  • Continue reading »

10-day Surya Namaskara Sadhana intensive, Dec 11-20 2023

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Surya Namaskar

I am pleased to announce a morning intensive – “Surya Namaskar Sadhana”. You can join the program online via zoom or in-person at my home studio.

You can download the flyer here. Feel free to share it with your own distribution lists. 

  • Program: Surya Namaskar Sadhana Intensive
  • When: Monday, Dec 11 – Wednesday, Dec 20 2023
  • Time: 6:00 – 7:30 AM (US East Coast time, EST)
  • In-person: At my home studio located at 206 Redwood Park Drive, Morrisville, NC 27560
  • Zoom access: The link to access via zoom will be provided upon receipt of registration and payment.
  • Program Fee:
  • To register: please fill out the registration form, providing information in all the fields, and submit it online. 

Daily routine:

  • Light stretching
  • 12 rounds of Surya Namaskara with mantra chanting
  • Yoga Nidra
  • Pranayama
  • Brief meditation

Continue reading »

Surya Namaskara, 12 rounds with the recitation of mantras (video)



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Sun Salutation

In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. It is also revered as the source of life and energy. The Rig Veda declares that "Surya is the Soul, both of the moving and unmoving beings". The Sun Salutation (Surya Namaskara – सूर्य नमस्कार) originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the rising sun.

From a historical perspective, Surya Namaskara (Sun Salutation) is not listed as one of the yoga practices in any of the traditional, ancient yoga texts. Two of the most commonly referenced texts are the Hatha Yoga Pradipika and the Gherand Samhita. In these texts there is no mention of the practice of Surya Namaskara.

However, Surya Namaskara has been practiced as a religious ritual for possibly thousands of years as a form of worship to the "Sun God". It is not clear as to what the exact nature of this ritual, in terms of the asanas/stretches performed, was in the ancient times. My assumption is that the Surya Namaskara sequence, as practiced today, is a gradual evolution from its ancient origins. In the classical Surya Namaskara sequence there are twelve moves/asanas. Each of these asanas is accompanied by the chanting of a mantra. There are twelve mantras, one for each move of the Surya Namaskara sequence. Each mantra represents a prostration to one of the twelve names or manifestations of the Sun god. In that sense, this becomes a very devotional practice. You can listen to a beautiful rendition of the mantra chanting here (click the play button)

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Kakasana (Crow Pose)

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Kakasana (crow pose)

The crane pose (Bakasana बकासन) and the crow pose (Kakasana काकासन) are arm balancing poses that will help you develop good strength in the wrists, arms, abdominal and core area, and thighs. They also help develop good mental focus. These two poses are almost identical in their approach. The only difference is that in the final pose, the elbows are bent in the Kakasana while they are straightened in the Bakasana. For most people who are just learning the pose, it is practiced with the elbows bent. That is the variation we’ll be working on. So, from here on in this article, I’ll be referring to the pose only as Kakasana (crow pose).

For most beginners, the crow pose is a challenging pose. In order to prepare for the pose. we’ll first go through a sequency of a few preparatory asanas.

I hope you’ll enjoy practicing with the video demonstration.

Continue reading »

14-day Beginner level yoga, Oct 30-Nov 12 2023

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Adhomukha-shvanasana (downward dog)

I am pleased to announce a 14-day Beginner Level yoga program. If you are a yoga newbie, this program will introduce you to the basics of asana (physical postures), pranayama (breathing techniques) and meditation. If you already have yoga experience, this program will help you enrich your yoga experience and also motivate you to re-establish your personal ongoing practice. Over the course of the program, I will offer guidance on how to build your practice at home so you can continue to enjoy the benefits of your practice.

You can download the flyer here. Feel free to share it with your own distribution lists. 

You can join the program online via zoom or in-person at my home studio.

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Who is guiding my mind – ego or intellect?

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If you have attended any of the yoga classes that I teach, you’d have noticed that at the end of the asana sequence and just before yoga nidra, we sit quietly for a “moment of reflection”. During this brief period, we try to replay in the mind the sequence practiced so far like a video replay. This reflection gives us an opportunity to become more aware of ourselves at the physical, breath and mental levels. This enhanced level of awareness helps us identify if at any time the mind, driven by the ego, rather than the intellect, tried to push the body beyond its natural limits

These three levels of awareness represent the lower three of what are known as Pancha Kosha (five levels of awareness). Let’s take a brief look at these levels of awareness.

The five levels of awareness

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