“Yoga can transform everyone, but we cannot change anyone.” These are the words of Yogacharya Dhakaram Sapkota, a renowned yoga instructor from Jaipur. Yogacharya Dhakaram, the founder of Yoga Peace and a recipient of numerous national and international awards, began his yoga journey in 1989 under the guidance of his guru, Suraj Karan Jindal, in Jaipur.
In 1998, Dhakaram, along with his dear friend Sharat Dhakad, established Yoga Peace, an institution that offers classes and workshops for people of all levels, with a focus on therapeutic yoga. He is well-versed in acupressure, acupuncture, Sujok therapy, twist therapy, smile meditation, smile yoga, and naturopathy. To date, Yoga Peace has trained over 3,000 yoga instructors who are now spreading the art of yoga across the world. The institute has also helped more than 50,000 people overcome ailments like high blood pressure, arthritis, asthma, thyroid issues, knee pain, and sciatica through regular yoga practice, without the need for medication.
What types of yoga training or classes are offered at your institute that benefit people?
We offer six distinct types of services:
- Yoga Teacher Training Program: A rigorous 8-month, 1,800-hour program with daily 8-hour sessions. People from India and abroad participate in this program to become certified yoga instructors.
- Therapeutic Yoga: Therapeutic Yoga session at YogaPeace is a personalized session that uses props, yoga poses, breathing exercises, and meditation to improve physical and mental health for people with specific health conditions.
- Anandam for Corporates: This program trains corporate professionals to be energetic and productive, helping them perform their tasks with joy and enthusiasm.
- Yoga for Sports: Since yoga is recognized as a sport in India, we prepare individuals for yoga competitions.
- Anandam: This program teaches techniques for physical, mental, and spiritual growth, aiming to bring joy into one’s life through regular asanas, pranayama, and meditation. Dhakaram emphasizes that while yoga can transform everyone, we cannot change anyone.
- Anandam for Students: Designed for parents, teachers, and children, this program helps improve children’s concentration, memory, and personal development through engaging and fun methods.
Many people with busy schedules cannot attend yoga centers for one or two hours a day. Can you suggest 10-15 minute yoga routines for different times of the day to help them stay fit?
Any amount of yoga is beneficial, and an hour to an hour and a quarter daily is ideal for feeling your best. However, if time is limited, here’s a short routine:
- Morning: 3 minutes of Tadasana, 3 minutes of Bhastrika pranayama, and 3 minutes of meditation.
- After lunch: 5 minutes of Vajrasana, 5 minutes of Bhramari pranayama, and 5 minutes of deep breathing or Anulom-Vilom pranayama.
- Before dinner: 2 minutes of Konasana, 5 minutes of seated Katichakrasana or Bharadvajasana, and 3 minutes of Uttanasana.
How can we use breathing exercises to stay fit, and which exercises should we do?
Breathing is essential to life, but dedicating 15-20 minutes daily to deep breathing is highly beneficial. It can be done at any time of the day and is simple yet effective.
However, for maximum benefit, deep breathing and meditation should be done on an empty stomach in the morning or evening, or in Vajrasana after a meal.
How have you improved your health through yoga, and what changes have you experienced?
I remain joyful and never compromise my happiness. No matter the ups and downs of life, I don’t stress. I’ve been passionate about yoga since the age of 9, and I continue to practice yoga for about two hours daily.
This year’s International Yoga Day theme is ‘Yoga for Self and Society.’ What does it mean?
If you are healthy, only then can you talk about health and fitness with others. You can inspire those around you by practicing daily. First, love yourself, then your family, and finally, show love for society.
Many working women and housewives don’t practice yoga due to time constraints, and some believe yoga should only be done in the morning. Do you think it’s okay to practice yoga whenever time allows?
If our Prime Minister and legendary actor Amitabh Bachchan can make time for yoga, why can’t we?
Women, in particular, should fit yoga into their schedules in small portions, as surgeries can be costly. For hormonal issues, poses like Sirsasana, Sarvangasana, Setubandhasana, Baddha Konasana, and Uttanasana should be practiced under the guidance of a yoga teacher. Pranayamas like Kapalbhati, Bhastrika, and Bhramari are also recommended. Regular practice can provide relief from PCOD, stress, and thyroid issues, and even lead to their resolution.
BMI tests show that organ weakness can reduce longevity. Which yoga practices help maintain organ health?
For healthy organs, practices such as Baddha Konasana, Tadasana, Uttanasana, Sirsasana, Sarvangasana, Halasana, and Shashankasana are beneficial. For knee and leg health, practice Utthita Trikonasana, Uttanasana, and Gulp Naman Kriya. For back health, practice Tadasana, Bharadvajasana, Jathara Parivartanasana, and Markatasana. For cervical health, practice Griva Shakti Vikasak 1, 2, 3, and 4, along with Skandhchakra. For brain health, Sirsasana, Sarvangasana, Uttanasana, Adho Mukha Svanasana, Bhramari, and Nadi Shodhana pranayama are highly beneficial.
It’s said that you have helped many people control addiction through yoga. Is that true?
Yes, many people struggling with addiction come to us. We incorporate yoga into their daily routine for a few months, and practices like Purvottanasana, Supta Baddha Konasana, Supta Sukhasana, Sirsasana, Sarvangasana, and Setubandhasana help them overcome addiction.
