Classical Yoga. From the source.
You have found your way to a practice rooted in classical yoga and Ayurveda, offered by Monisha, a teacher who has lived this tradition since childhood. Whether you are new to practice or returning to it, you will find classes, personalized Ayurveda coaching, and a growing video library here, all designed to support your health, stability, and joy.
A 5-Week Online Vata-Soothing & Nervous System Reset
As Fall settles in and the air turns cool and dry, the seasonal shift from Summer to Fall can leave our minds scattered, our energy erratic, and our nervous systems overstimulated. In Ayurveda, Fall is governed by Vata energy, characterized by air, movement, dryness, and change. When out of balance, Vata often manifests as anxiety, overwhelm, restless sleep, and feeling ungrounded.
Root & Regulate is a 5-week immersive series tailored to anchor your physical body, soothe your nervous system, and build Ojas, deep internal nourishment for the colder months ahead. Combining slow movement, targeted vagal nerve stimulation, slow breathing, and restorative relaxation practices, each 90-minute session offers a sanctuary to slow down, gather yourself, focus and redirect your vital energy.
Weekly Series Focus
Week 1 (Oct 3) | Earthing the Mind & Body: Establish physical stability and down-regulate the sympathetic nervous system through slow floor work, weighted hip openers, and Sama Vritti, box breathing.
Week 2 (Oct 10) | Soothing the Vagus Nerve: Release chronic tension in the cervical spine and shoulders with gentle thoracic movement and Brahmari, humming bee breath to stimulate vagal tone.
Week 3 (Oct 17) | Deep Digestion & Core Clearing: Support digestive stability and quiet mental chatter through gentle belly-focused postures, reclined twists, and Anuloma viloma, alternate nostril breathing .
Week 4 (Oct 24) | Calm the Monkey Mind: Settle mental overactivity and Fall insomnia using restorative postures with prop-supported pressure and extended 1:2 ratio breathing.
Week 5 (Oct 31) | Anchor The Transformation: Integrate your practice with a slow grounding sequence followed by an extended 20-minute Yoga Nidra to build Ojas, vital reserve for the Winter.
Series Details
Dates: Saturdays | Oct 3, 10, 17, 24, & 31
Time: 9:30 AM - 11:00 AM ET
Fee: $175 Full Series (5 Sessions) | $45 Drop-In
ZOOM Online Series
*Recordings available if you cannot attend live
Classes
A Six-Week Saturday Series on Zoom: 9:30 - 11:00am ET
To Be Announced.
A private session designed entirely around you, your body, your energy, your goals.
We'll work together with asana, breath, and classical alignment to build a practice that feels right for where you are right now. I draw on over 26 years of teaching in the Sivananda tradition, with an eye toward the whole person, not just the poses.
Sessions may naturally weave in breathing practices (pranayama) to settle the nervous system, or simple Ayurvedic insight into rhythm, digestion, or seasonal balance, but only when it serves you. The focus is always your yoga practice.
Held via Zoom. Suitable for all levels. Beginners welcome.
Online via Zoom
About Monisha
Monisha Raja is from Kerala, was born and raised in India, and began her yoga journey at age four. She carries over 26 years of teaching experience in New York City and a lineage that stretches back over 1,200 years.
What students are saying
“I’m a cardiologist and have been practicing yoga for 40 years but I learned more from Monisha in the last 10 minutes (about yoga and science) than I did in the 40 years of practice.”
- Dr. Arvind M.
“Monisha is a truly gifted yoga teacher and I am grateful beyond words for having met her. I am an absolute beginner, but someone who has longed to develop a serious practice for many years. To every session Monisha brings her impeccable character, integrity, intuitive wisdom and decades of experience in the service of guiding me into a solid practice. Thanks to Monisha’s masterful teaching I finally have a life altering daily practice of yoga. I only wish I had met her sooner.”
— Mark S.
“Beautifully constructed, each pose flowing into the next as you feel your body releasing and opening and the mind resting.”
- Idelisse
