The M-Effect

At The M-Effect, we guide you to true well-being through Traditional yoga, meditation, and dance.

Whether you’re stepping onto the mat, moving to the rhythm of Bollywood beats, or sitting in stillness, we’re here to guide you with authenticity and care.

01/06/2026

Hasta Vinyasa is a traditional yogic series that focuses on systematic movement of the hands, wrists, arms, and shoulders coordinated with Ujjayi breath.
It was systematized and taught widely by Swami Satyananda Saraswati as part of the Bihar School of Yoga tradition.

Practiced slowly and consciously, Hasta Vinyasa builds deep strength in the wrists, shoulders, and upper back while improving joint stability, coordination, and nervous system balance.
Each practice is done for 10 rounds while keeping the face soft and shoulders relaxed and keeping precision in the movement.
Pause when needed without forcing.

This practice trains calm strength and presence.

01/05/2026

Sleeping Pigeon (Supta Kapotasana)
Works on deep hip external rotators and
Glutes and piriformis

Tight piriformis can cause deep hip pain or sciatic type discomfort
Poses like sleeping pigeon strongly target and release it
When relaxed, hip mobility improves and lower back strain reduces.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Works on Spine and spinal muscle ,Obliques and core.
This pose improves spinal mobility and posture aids digestion and detoxification

Downward Facing Dog (Adho Mukha Svanasana)
Works on shoulders, arms, and wrists spine and back body chain

Downward facing Dog integrates the effects of the hip opener and twist lengthens the spine and relieves back tension

Overall sequence benefits
• Deep hip release followed by spinal cleansing
• Improved circulation and energy flow
• Ideal for stress release and mindful movement

01/04/2026

Wide-Legged Forward Fold (Prasarita padottanasa)to Half Squat Split (Skandasana)

This flow begins in a wide-legged stance with hands firmly placed on the hips.
As you hinge forward, the spine stays long and the weight distributes evenly through both feet.
The hands on the hips encourage awareness of pelvic alignment and prevent collapsing into the lower back.
From here, you transition slowly into a half squat split, Skandasana, shifting the weight to one side while the other leg lengthens with the toes active.

This practice strengthens the hips, thighs, and glute muscles.
Deeply stretches the inner thighs, hamstrings, and calves.
Improves hip mobility and joint health.
Builds ankle stability and leg strength needed for balance and transitions.

01/03/2026

Power yoga flow

Warrior 1 followed by Dynamic Aeroplane Pose(Dekasana) engages the core, shoulders, and back while improving posture and spinal stability followed by Balancing Standing Split which deepens hamstring flexibility, strengthens the standing leg, and challenges proprioception and concentration.

Strength, balance, and mind-body connection all in one flow!

01/02/2026

Introducing Hasta Vinyasa practice to the class.

This is a deliberate, mindful practice where the hands, wrists, arms, shoulders, breath, and mind move together.

This practice builds deep strength in the wrists, forearms, shoulders, and upper back.
It improves joint stability, circulation, and coordination.
Because the movements are slow, you develop control, awareness, and patience.
It also trains the nervous system to stay calm and steady while the body works.

The mind may get restless or impatient because there is no fast flow to distract you.
You might notice how often you rush or hold unnecessary tension.

Stay connected to your breath and let it guide the pace.
Soften the jaw, eyes, and shoulders even when the arms are working hard.
Move with precision rather than speed.
If sensation builds, pause briefly without collapsing or forcing.
Remind yourself that strength is built in awareness, not in hurry.

This practice teaches you how to stay present, steady, and powerful in simplicity.

01/01/2026

Happy new year everyone!!!!
On January 1st, everyone talks about new beginnings, New versions of themselves.

But real change does not begin with a resolution.
It begins when we step out of what feels comfortable. Change happens when you decide to do something different for the rest of your life.
Whether it is a lifestyle shift or the way you respond to events.
And that choice has to be made every single day, not just for a week or two.

In this video , I am in conversation with an 84 year old woman,who is my dearest friend too.
We talk about life, yoga philosophy, and why most people never create change.
Not because they cannot, but because it asks them to do something they do not like.

Yoga was never meant to be easy or convenient.
It was meant to make you aware.
There is no deadline on growth. Only a decision.

If this year is asking you for something different, listen.

Come join me on a journey to know more about yourself through yoga and life.

12/31/2025

I often begin my class with a short reflection on Yogic Philosophy .Today we spoke about a verse from Hatha Yoga Pradipika.

When the breath is moving or unsteady, the mind also becomes unsteady.
When the breath becomes still and regulated, the mind too becomes steady.
Through this steadiness, the yogi attains stability and inner firmness.
Therefore, one should learn to regulate and restrain the breath.

I want my students to pause and understand that yoga is not just about shapes or effort. It begins with the breath.

Sharing yoga philosophy at the start grounds the practice in its true purpose.

This approach also helps students practice with intention. Intention is the foundation of discipline. When the mind knows why it is practicing, the body follows with focus, consistency, and clarity. This is how yoga becomes a practice of strength, steadiness, and self-mastery, both on and off the mat.

12/30/2025

Teaching students Ashwini Mudra, a powerful and often overlooked Hatha yoga practice described in traditional yoga texts. This mudra involves rhythmic contraction and relaxation of the a**l muscles, practiced with awareness and steady breathing.

According to the texts, Ashwini Mudra supports pelvic health, improves circulation in the lower abdominal region, and strengthens the neuromuscular connection of the pelvic floor. It is also known to support digestive function and help release deep seated tension stored in the body.

I consciously introduce these classical Hatha practices in my classes because they work at a deeper physiological and energetic level, beyond what is visible on the mat. This short clip captures students learning this powerful practice with focus and respect for tradition.

12/29/2025

Most people associate Boat Pose with core strength and muscle building. While that is one aspect of Naukasana, the yoga textbooks I studied during my YTT emphasize something deeper. Naukasana is traditionally paired with Shavasana. The pose gently tenses the entire body, and Shavasana immediately follows to release that effort completely. Practiced together, they work not just on muscles, but on the nervous system, helping the body and mind shift from effort to deep relaxation.

Here’s a small clip from the session capturing this transition—feel the difference between tension and complete relaxation.

Use this clip for your personal practice anytime that you want to relax and rest.
Stay in shavasana for at least 7-10 minutes.

12/28/2025

In a recent class, we were in Butterfly Pose, when one student went into it with full enthusiasm and complete commitment. So much sincerity that the rest of the class could not help but laugh.

We paused, laughed together, and in that light moment he said the others were just jealous. We all agreed, he really was excellent in the pose.

Moments like these are a reminder that yoga is not only about precision and discipline. It is also about being human, sharing laughter, and feeling comfortable enough in a space to show up fully as you are. This is the kind of energy that makes a class feel alive and connected.

I love the energy and camaraderie that the students bring to the class.

12/27/2025

Kathak performance at The Nutcracker ballet production by Valley Academy for the Arts.
Graceful performance by students of talented Anindita Anaam Kathak Artist.

Kathak classes every Thursday at 5 pm at The M-Effect ,201 W Northland Ave ,Appleton

12/26/2025

Half Bow Pose | Ardha Dhanurasana

A beginner friendly preparatory pose for Bow Pose-Dhanurasana

Practiced dynamically in the later half of the session, once the body was warm and flexible, to support safe spinal extension.

This practice strengthens the back, glutes, and hamstrings,opens the chest and shoulders, improving posture and breath.

Address

201 W Northland Avenue
Appleton, WI
54911

Website

http://www.themeffect.org/

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