IYogaa

IYogaa At IYogaa, we make yoga and meditation simple, practical, and life-changing. Dr Nitasha Buldeo is a scientist and a yogi.

From deep relaxation to complete mind-body growth, our programs inspire lasting transformation and inner clarity. Research shows that poor interoceptive awareness is linked to body dissatisfaction disorders, eating disorders, anxiety and depression. Fusing classical hatha yoga with the neurophysiology of interoception, IYogaa improves your interoceptive ability. Good interoceptive awareness create

s a healthier body and mind along with a greater sense of wellbeing. IYogaa combines the latest Scientific Research with Classical Hatha Yoga to enable you to improve awareness, relax the body and refresh the mind. She is a Senior Yoga Teacher with Yoga Alliance Professional and has won numerous accolades in both yoga and science. She combines the latest from science and research with ancient yoga tradition to bring you classes and workshops that are inspirational, therapeutic and transformative.

🌟 Ever wondered what your body is trying to tell you? Interoception is our internal radar. It’s the brain’s unique abili...
07/08/2026

🌟 Ever wondered what your body is trying to tell you?

Interoception is our internal radar. It’s the brain’s unique ability to listen to the constant signals from our organs and shape how we experience life from the inside out.

🧠 This is your “Body Intelligence.”

The journey to mastering your reality starts by learning to tune into it.

🧘‍♀️ Is your Seated Forward Bend feeling more like a strain than a stretch?Incorrect alignment in Paschimottanasana can ...
05/08/2026

🧘‍♀️ Is your Seated Forward Bend feeling more like a strain than a stretch?

Incorrect alignment in Paschimottanasana can lead to a rounded spine, neck tension, and a higher risk of injury (left). But with a few key adjustments, you can transform it into a safe and effective stretch for your hamstrings and back (right).

Key Takeaways for Better Alignment:

❌ Don’t pull from your feet, shrug your shoulders, or round your upper back.

✅ Do hinge from your hips, maintain an elongated spine, and draw your chest toward your knees.

👉 Pro Tip: Can’t reach your feet with a straight back? Use a yoga strap around the soles of your feet. It helps you lengthen your spine and keep your chest open while deepening the stretch.
At IYogaa, we prioritize safe, mindful practice. Save this guide for your next session to protect your spine and deepen your stretch!

👇 What’s your biggest challenge with seated forward bends? Let us know in the comments!

The earth is yielding its first crops. On August 1 marks Lughnasadh, the first harvest. It is a time to gather your ener...
03/08/2026

The earth is yielding its first crops. On August 1 marks Lughnasadh, the first harvest.

It is a time to gather your energy, look at what you have built this year, and ground your nervous system for the shifting seasons.

Physical movement is a practical tool to build inner awareness. Use this three-posture sequence (scroll images for details) to physically and mentally map your own inner harvest:

Malasana (Yogi Squat)
Drop your center of gravity. Open the hips and connect your base to the ground. This is the posture of the gatherer. Let it draw your focus down and in.

Virabhadrasana II (Warrior II)
Engage your stamina. The harvest requires a steady mind and physical strength. Keep your breath regulated as you build heat. Hold your ground and direct your energy with a warrior’s precision.

Paschimottanasana (Seated Forward Bend)
Fold inward. Quiet the mind and signal your nervous system to rest. This is where assimilation happens. Digest what you have gathered and allow your body to recover.

Cultivate your inner awareness today. Notice what feels abundant in your body, and where you need to direct your focus next.

Dr. Nitasha Buldeo
Research Scientist | Doctor of Natural Medicine | Yogi

Explore interoceptive neuroscience and practice with me at IYogaa.org

THE LIGHT OF THE FULL MOONTonight marks Guru Purnima, a time to honor the principle of clarity. The force that removes d...
29/07/2026

THE LIGHT OF THE FULL MOON

Tonight marks Guru Purnima, a time to honor the principle of clarity. The force that removes darkness and mental static so you can see reality exactly as it is.

The full moon is not just a symbol; it is a direct physiological anchor. When you fix your gaze on a steady light source, you actively shift your neurobiology. This practice, known as Trataka, does three distinct things:

Calms the optical nerves
Stabilizes the autonomic nervous system
Sharpens mental focus

As the mental static drops, your inner awareness rises.

The Practice
Find a quiet space tonight. Sit with a straight spine. Keep your eyes open and gaze steadily at the full moon without blinking until your eyes naturally tear.

(If the sky is overcast, light a single candle at eye level and gaze at the flame instead).

Hold the light steady, quiet the mind, and restore your biological harmony.

27/07/2026

We are at a biological tipping point.

Nature is shifting, and your body is wired to shift with it. Right now, three ancient traditions—Gupt Navratri, Guru Purnima, and the first grain harvest, Lughnasadh, point to the exact same physical need - grounding and harvesting.

As a Research Scientist, and Yogi, I study how our biology mirrors these ancient cycles.

This is not just a seasonal change. It is the time to gather your resources and harvest your inner transformation.

Use your inner awareness.
Cut away the useless.
Store your strength.

Regulate your system. Practice Interoceptive Yoga with me at IYogaa.org, or read our latest blog (link in bio) to learn the exact practices to build and store your strength during this powerful period.

Day 8 Gupt Navaratri: Activating Bagalamukhi EnergyToday, we step into the state of ultimate stillness. Bagalamukhi ener...
22/07/2026

Day 8 Gupt Navaratri: Activating Bagalamukhi Energy

Today, we step into the state of ultimate stillness. Bagalamukhi energy is the absolute force that stops negative spirals and freezes internal conflict instantly. When the external environment is spinning out of control, this state serves as a heavy, unshakeable anchor.

Arresting the Mind
This state immediately halts psychological momentum. By cultivating deep inner awareness, we freeze reactive thought patterns and block cognitive spirals. It cuts off mental turbulence at its root, locking the brain into a state of absolute, unwavering focus.

Anchoring the Body
Physically, we use a sharp, focused breath to take complete command of our autonomic rhythm. This precise interoceptive trigger stabilizes the nervous system’s fluctuations. By consciously controlling our respiration, we stop internal reactivity instantly, locking the physical system into total biological harmony and unmoving power.

Stop the spiral. Anchor the system.

Day 1 Gupt Navaratri: Activating Kali EnergyToday, we step into the state of the unconditioned mind. Kali energy is raw,...
16/07/2026

Day 1 Gupt Navaratri: Activating Kali Energy

Today, we step into the state of the unconditioned mind. Kali energy is raw, untamed truth, and it fundamentally rewires how we process fear.

Rewiring the Mind
Activating this state breaks down the neural pathways that hold the stories we tell ourselves when we are afraid. It clears cognitive fog and actively down-regulates the nervous system’s threat response, building deep, resilient mental strength.

Igniting the Body
We use purposeful breath to shift our internal physiology, releasing old, stored tension in the tissues. This deliberate somatic reset moves the entire system from biological friction into biological harmony.

Shed the limitations.

Day 2 Gupt Navaratri: Activating Tara EnergyToday, we step into the state of absolute clarity and precision. When the br...
16/07/2026

Day 2 Gupt Navaratri: Activating Tara Energy

Today, we step into the state of absolute clarity and precision. When the brain experiences cognitive overload or a neurochemical storm, Tara energy acts as an internal anchor, pulling your nervous system back to safety.

Centering the Mind
This state cuts through mental static. By anchoring our deep inner awareness, we bypass sensory overwhelm and find our exact center. It is the immediate shift from chaos to a focused, unshakeable calm.

Regulating the Body
Physically, we use sound resonance to directly stimulate the vagal nerve pathways running through the throat and chest. This somatic vibration sends a powerful, biological signal of safety straight to the brain, instantly down-regulating the autonomic nervous system and restoring biological harmony.

Cut the noise. Anchor your system.

The Mahavidyas honored during Gupt Navaratri are not metaphysical goddesses waiting in the sky. They are powerful psycho...
15/07/2026

The Mahavidyas honored during Gupt Navaratri are not metaphysical goddesses waiting in the sky. They are powerful psychological and physiological energy patterns already mapped inside your biology—ranging from fierce cellular clearing to absolute cognitive stillness.

We don’t pray to them. We embody them.

You use the core pillar of inner awareness to master these internal blueprints. By recognizing these ancient energies as real neuro-cognitive states rather than external deities, you take absolute control of your own internal architecture.
This is the path of the yogic warrior. This is how we shift the body from biological friction to biological harmony.

Behind the silence of Gupt Navaratri lies a precise science.It is not about escaping reality; it is a systematic protoco...
14/07/2026

Behind the silence of Gupt Navaratri lies a precise science.

It is not about escaping reality; it is a systematic protocol for biological and psychological optimization. By stripping away external noise, we turn our attention entirely inward to build unbreakable inner awareness.

The intense breathwork and physical discipline of these nine hidden nights act as a manual override for your physiology. This practice stimulates the vagus nerve, lowers systemic stress, and shifts your brain out of chaotic overthinking into a state of clear, calm focus.

This is Interoceptive Yoga in action. You step into the quiet, face the raw mechanics of your consciousness, and return sharper, stronger, and completely grounded.

— Dr. Nitasha Buldeo
Research Scientist | Doctor of Natural Medicine | Yogi
Research Focus: Interoceptive Neuroscience
Discover more at IYogaa.org

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