Sivananda World News: The Sivananda Yoga Vedanta Centres
Sivananda Yoga Vedanta Zentrum, Berlin, Germany
Om Namah Sivaya. In March the Berlin Centre saw courses and classes continuing as usual. A Beginners’ Yoga course started with a nice group of students. All other courses and classes had good attendance. During a holiday in Berlin the two classes we offered were well visited. With the help of dedicated Karma Yogis, the meditation room and the kitchen were freshly painted. The project created a lovely group energy. Everyone left happy and satisfied after the work done. Also all the windows were cleaned and curtains and blinds came from the cleaning service and were put up in the hall and the meditation room. Colourful flowers were planted in front of the entrance and the garden, joyfully welcoming Spring.
As March continued a Yoga 2, 3, 4, and Yoga 5 started. It is a joy to see students progressing in their asanas and their understanding of yoga. Senior teachers, whom we did not see for a longer time, visited the Centre and restarted to teach. One focus of the month was the preparations for the upcoming spring retreat. A newsletter was sent out where we asked for help for Ukrainian Yoga teachers. It had very positive response and support was offered from our teachers and students in many ways. Spring arrived with many sunny days and the crocuses and tufted violets reveal dabs of colour in the winter-worn garden. Each week ended with a nice Satsang with energetic chanting of the Sunday prayers and a talk on compassion, reading from a book of Master.
Sivananda Yoga Vedanta Centre, Buenos Aires, Argentina, South America
Om Namah Sivaya. We are grateful to be able to offer daily yoga classes through Zoom. Please join us! We will wait for you! Any sum you can contribute will be grateful from the heart. You can contact us for any questions about practicing yoga at home through e-mail: [email protected] Call: 11 4804 7813.
For any queries, contact us. If changes or news arise, we will inform you. We salute you with a fervent desire for peace and health for all. We hope you are all well. Pranams. Om.
Sivananda Yoga Vedanta Centre, Chennai, Tamil Nadu, India
Om Namah Sivaya to all Blessed Selves from the Chennai Centre. In early March we started a new Beginners’ Yoga batch with 6 students (9:30 a.m). Most of our private classes ended so we encouraged those students to join our group classes. Our Centre director, Gopan, organised a staff outing to Mahabalipuram. We resumed our Kids’ Yoga after the pandemic. We also planned to resume Gentle Yoga classes. A new staff, Devi arrived from Trichy.
By mid month Chennai was catching up with the outdoor temperatures as the summer season set in. We offered a Ganapathi Homam. The Beginners’ Yoga batch has concluded. Neelkanth Ji & Karoonaji left the Centre, heading back to their hometown. We continued our Kids’ Yoga class. We organized a weekend workshop on the topic Introduction to Meditation, with Uma Natarajan. The weeks concluded with Sunday Satsang, led by Sandhya Gopakumar.
Sivananda Yoga Vedanta DÀ LAT Centre, Dà Lat, Vietnam
Om Namah Sivaya from the beautiful DaLat Centre. Thanks to Guru’s blessing, our Centre can keep the strong energy to serve the community. In March we started a Beginners’ Yoga course on Saturdays. We hosted two residents for 2 nights. We continued the Chanting for Peace in the evenings. Sivashakti, from the Ashram, came to the Centre after TTC and stayed for 2 weeks. One new TTC graduate joined the Centre’s staff starting on April 1st. Tirtha travelled to the Dalat Ashram to continue her service. All Dalat staff, karma yogis and residents went for a Yoga outing, where we did asana, pranayama, sang Kirtan, and enjoyed the nature. We had an Open Houses and also a Restorative Yoga Workshop taught by Sivashakti for recovering Covid patients and people with physical and mental stress.
As March marched along Sivashakti came after TTC and energized the Centre. A Positive Thinking course finished successfully, a Beginners’ Yoga course and a meditation course continued smoothly. We continued chanting for peace in the evenings. We also hosted 1 resident for 4 days. We offered 4 Beginner’s’ Yoga courses at the same time to recruit students for all level class. We also started a new Meditation Course, a basic pranayama practice course and Restorative Yoga Online Course.
We did our best to keep our Sadhana strong and maintain energy. We pray for Guru’s grace and blessings. Om.
Sivananda Yoga Vedanta DWARKA Centre, Delhi, India
Om Namah Sivaya to all. Namaste to one and all. The Dwarka Centre’s activities went well during March 2022. We started with a Beginners’ Yoga batch at 6 am and 6 pm; an Open Class Batch at 6 am, 8 am and 10 am 4 pm, and 6 pm and an onsite weekend Kids’ Yoga class at 10 am. The number of students coming to the Centre gradually increased. The onsite Kids’ Yoga class also had a very good response from the students. Free Trial classes were offered on Sundays at 10 with a few students. We started a Beginners’ Yoga course at 10:00 am with good numbers of enthusiastic students. Our open classes went smoothly. We celebrated Holi with many colors and distributed sweets. We held our regular public Satsangs.
May Master and Swamiji bless all in continuing on the yogic path. Pranams. Om.
Sivananda Yoga Vedanta NATARAJA Centre, Delhi, India
Greetings and Namaste from Sivananda Nataraja Centre. With the Grace of Gurus everything was fine at the Centre for March 2022. We started a Beginners’ Yoga course at 10am & 6.30pm with a limited number of students. The number of students in open classes increased gradually this month. The weather in Delhi improved and was quite pleasant which helped increase the number of students.
By mid March we started two Beginners’ Yoga courses at 6.30am & 4pm with a limited number of students. The number of students continued to increase though the week of the Festival of Colors (Holi). The weather in Delhi was getting hotter day by day as the summer approaches.
May Master and Swamiji bless and protect all while continuing on their yogic path. Please stay connected – https://sivananda.org.in/delhi/ Pranams to all. Om.
Sivananda Yoga Vedanta Centre, Geneva, Switzerland
Om Namah Sivaya. All levels of asana classes and Beginners’ Yoga courses continued in March. We started a new Yoga 1 and Yoga 4 class. Satsangs were well attended. The special pranayama class was well appreciated with some new students joining. The open yoga classes attendance was steady. The Centre was well visited with students coming regularly.
We had a very well attended cooking workshop, much appreciated by the students. We also had the second and last part of a Meditation workshop.
With best wishes for health and peace. OM.
Sivananda Yoga Vedanta Centre, Ho Chi Minh City, Vietnam
Om Namah Sivaya. In March we finished an online Restorative Yoga course, taught by Daya Chaitanya. We welcomed Swami Pranava returning from the Dalat Ashram. Swamiji led a high energy Satsang in the evenings. We offered a new meditation course, taught by Daya Chaitanya with 8 students; a new Beginners’ Yoga taught by Narayani with 10 students; a new online Ayurveda course taught by Shambhu with 16 students and a Headstand workshop led by Daya Chaitanya. We completed a 2 month long Beginners’ Yoga, taught by Amrita.
The staff maintain the positive minds by regular Sadhana. We are grateful for every chance to serve. We pray for everyone’s health and inspiration to keep practicing and teaching! May the Sivananda family worldwide be safe. Om.
Sivananda Yoga Vedanta Centre, London, England
Om Namah Sivaya. In March 2022, a touch of spring was in the London air. The first bright and sunny days woke the spring flowers in the Peace Garden and the cherry tree was showy with a beautiful display of blossoms. A well-attended Beginners’ Yoga course started. One Saturday students enjoyed a little one day retreat at the Centre with yoga classes, a walk along the Thames and a vegetarian cooking workshop. These Saturday programmes brought a lively atmosphere to the Centre with students living further away from London taking the opportunity to spend a full day at the Centre and it’s garden where the petals of the cherry blossom tree were “snowing” to the ground. Pink patches of petals decorated the Peace Garden. We offered a full day workshop on How to Combat Fear. The day and workshop were well attended and appreciated by the participants.
May the Masters’ blessings and protection be with all of you, always. With best wishes for health and inner peace. Om Tat Sat. OM.
Sivananda Yoga Vedanta Centre, Los Angeles, CA, USA
Om Namo Narayanaya. In early March we offered Mantras for Healing plus a Yantra Painting Workshop. Swami Sivasankariananda completed a 9-hour Long Covid training with IAYT and immediately was asked for a private lesson by someone recovering from Covid. Harvard professor Francis Clooney brought 10 Jesuit novices to one of our Wednesday evening Satsangs. We appreciated their gentle presence, sincere participation and thoughtful questions and in turn accepted their invitation to visit the novitiate in Culver City for mass and dinner. Very inspiring. We started a Mysteries of the Mind 5-session course. We took our retreat guest from Chicago to the Peace Labyrinth. We finally got Abhaya to the beach for a stroll and sunset.
During mid March Mahalakshmi taught a workshop, Creating Space in Your Life and a Good Karma Diet program, featuring a spring menu. Her enthusiasm was contagious. Later, Swami Sivasankariananda led a Kirtan Workshop. Participants reported that there are not many places to go for Kirtan in LA currently and they were eager to return. We had three Retreat guests, including one who was sent as a birthday surprise. Her friend put her on the plane and gave her our address. She didn’t know where she was going, and had never done yoga before (or eaten vegetarian food). What a blessing for her. We started a Meditation 1 Course. Abhaya finished her Seva Study course and returned home, delighted with the confidence she developed in teaching yoga. Sivaram returned from India and will stay at the Centre for a month. We received a generous donation of dirt for our raised beds. Seeds were planted and we looked for signs of life daily. Our fountain soothes the soul.
We are grateful to be here and serve and support this mission. May the Gurus guide us as our reach grows wider and wider. Om.
Sivananda Yoga Vedanta Centre, Madrid, Spain
Om Namah Sivaya, Blessed Selves! Welcome to the oasis of peace amid the pressures of everyday life in the city. In March 2022 classes and courses at the Madrid Centre continued with good attendance. A new Meditation course started with 18 online and 8 onsite students simultaneously. The Centre was supported in all the departments by close teachers and students, becoming more dynamic during the morning hours. Several maintenance projects were done, including improving the telephone system and also re stocking the boutique. We had a good Open Day with a group of young practitioners plus several enrolments received for the coming courses.
Several beginners courses started mid March. A meditation course started as well as a new Vedanta course online. The planning for the next Centre brochure started. The new location for August TTC was confirmed for the upcoming international group of English & Spanish. Some reforms are taking place in the Centre – upstairs floor regarding office distribution and a new telephone system. We received many enrolments for our Easter family retreat in Almeria. Looking forward to a week of Sadhana in nature!
We are grateful to Master and Swamiji. Staff are well and sending our best wishes for health and peace. Pranams to all. OM.
Sivananda Yoga Vedanta Centre, Madurai, India
Om Namah Sivaya to all. We thank our Masters for all blessings and support bestowed. May all be blessed with equanimity and steadiness in practice. Om Shanti, Shanti, Shantihi. Om.
Sivananda Yoga Vedanta Centre, Montevideo, Uruguay
Om Namah Sivaya from the Montevideo Centre. We are happy to serve, love to all. We pray intensely for peace and harmony in this world. May the Grace of Gurudev and Swamiji be upon us all. Om Shanti. Om.
Sivananda Yoga Vedanta Centre, Montreal, Quebec, Canada
Om Namah Sivaya and Greetings from the Montreal Centre. Early March started with a new Chair Yoga course. Swami Rajeshwarananda finished the meditation course. A highlight was the Ganesha-Laksmi Puja performed by Swami Vashista. Swami Vashista gave a detailed explanation of the Puja, bhakti and the importance of the rituals in our spiritual practice. The swamis and staff from Yoga Camp came to the Satsang. The Centre vibrated with the spiritual chants with many teachers and students present. Delicious prasad was prepared by Swami Sankarananda and a good dinner was prepared by some teachers. It was a wonderful Satsang reminding us of the good old times!
May God’s grace and the teachers’ blessings always remain with us and guide us into being of impeccable service to the people around the world. Pranams to all. Om.
Sivananda Yoga Vedanta Centre, Munich, Germany
Om Namah Sivaya. March 2022 started with a special event – a pranayama workshop. We did a lot of practice, explained the benefits of pranayama and gave the participants hints how to improve their breathing pattern in daily live. We held a correction workshop for the Centre’s teachers. We discussed the sitting forward bend and looked in detail how to correct and help students with this asana. Most of the teachers stayed after the workshop for the drop-in class and the evening Satsang.
By mid March we started a meditation course. The participants were relatively new to yoga but are very interested and open-minded. A Yoga 9 and a Yoga 5 course started. The trial class was well attended and people were happy to have experienced a relaxing and calming first yoga session.
Staff are well and inspired. We wish everyone health and inner strength. OM.
Sivananda Yoga Vedanta Centre, New York, USA
Om Namah Sivaya. We send our blessings for all to stay healthy, positive and strong in Sadhana. Join us online for courses, studies, Satsangs and yoga classes. May Gurudev’s blessings continue to light our path. Om.
Centre de Yoga Sivananda Vedanta, Paris, France
Om Namah Sivaya. Life gave us a luminous month in March. We continued to chant Om Namo Narayanaya for Peace daily, the Wednesday Puja led by the priest, to read and chant the Gita on Thursdays and the Lalita and the Mahisadura Mardini on Fridays. There was also Sunday silent walks. Parallel to the regular classes and courses, there were two meditation courses, a sun salutation workshop and a couple of new Beginners’ Yoga courses. Three new teachers appreciated assisting the courses and the open classes. We started the Pregnancy Yoga classes again alongside the daily online classes. There was a festive mood with a big family in the house. The Masters keep sending precious help. Vyasa and Daya were of great support. Parvati was also there. Ganga ended her one year commitment of service at the Centre. We hoped to see her again in few months. Saraswati created many posters for the activities to come. For the public Satsangs we had many Kirtans and inspiring words of Master on the topics of Peace, Guru, Mind and Meditation.
Mid month Life gave us an uplifting weekend with the presence of Swami Kailasananda. There was a cheerful atmosphere with students, teachers, gurubais and karma yogis everywhere. The chanting of the birds and pleasant weather accompanied us. Parallel to the open classes, there were many little Beginners’ Yoga courses; the regular positive thinking and meditation courses; an asana workshop given by Madalassa who came to support the Centre for few days and an introduction to TTC with a little group of motivated students. Vashishta enjoyed preparing and giving a small course on Sadhana Panchakam to a group of Sivananda Teachers. Narayana who came with Swamiji and Pushkar the dog, gave the afternoon open class one Saturday. He also reviewed some maintenance projects that he planned to do in the Centre. New teachers assisted all the courses. Swami Kailasananda guided Vasishta with the new brochure. He re-started the brochure putting prana into it. One evening Satsang the staff told little spiritual stories and chanted many Kirtans. Swamiji Kailasananda gave a refreshing and uplifting Satsang with poems and Vedantic stories inspired from the Upanishads. Swamiji chanted “Amba, Amba” by request of the students. She guided the staff, the teachers and the students. There was a big family that day in the evening. We all ate together in the kitchen except for Pushkar, the little dog, who waited by the door. The day after in the morning, Swami Kailasananda read beautiful words of Swamiji from the Final Instructions from Vishnudevananda Upadesha. Swami Kailasananda, Narayana and Pushkar then left to Orleans after the morning Satsang. Sunday was a calm day. The students seemed to be celebrating the first day of Spring outdoors. For Satsang we had many Rama Kirtans and uplifting words of Master on the topic of karma yoga from daily inspirations. God allowed us to chant Om Namo Narayanaya for Peace daily; to do Siva Puja and a Hanuman Puja, led by the priest from Orleans; to do a couple of online Satsangs with Reith; to chant the Gita on Thursdays and to chant the Lalita and the Mahisadura Mardini on Fridays. The Masters keep sending armies of karma yogis to support the Centre.
May Swami Sivananda and Swami Vishnudevananda continue to guide and to inspire all of us. With all our wishes for health and peace. OM.
Sivananda Yoga Vedanta Centre, Tel Aviv, Israel
Om Namah Sivaya. March started with Sivakami Chaitanya leading an evening Satsang from Swami Sivananda’s book on world peace. It was an inspiring massage to work on our inner world and cultivate love, peace and harmony in order to affect the humanity. Bhargavi Chaitanya opened a new meditation course. Many young students and also many elders above 70 years old participated in this course. It was very inspiring to see how the spiritual practices apply to everyone. We had an Open House with a morning Satsang, a free yoga class and a beautiful Shabbat feast. We were happy to see many people coming to the Centre. All enjoyed greatly. The energy was very high.
Mid month Swami Hridyananda gave an evening Satsang on the subject of Japa from the “Bliss Divine” of the Master. Bhargavi Chaitanya opened a new Yoga for Beginners course and also advanced meditation course in which the students practiced pranayama, meditation and also study from the Patanjali Yoga Sutras. We celebrated Purim with a beautiful feast, free yoga class and a nice play with Atmajyoti. We had a nice and relaxing weekend. Rukmini Chaitanya gave a beautiful teaching on Swami Vishnu’s mission. We bid farewell to Swami Hridyananda who went back to the Yoga Retreat in the Bahamas.
May the blessings of the Masters be upon us all! Om.
Sivananda Yoga Vedanta Centre, Tokyo, Japan
Om Namah Sivaya. March started with an Online Asia TTC opening with good number of students including 14 Japanese nationals as well as foreigners who reside in Japan, for which many Karma yogis engaged in supporting the TTC. We were deeply grateful to grace of gurus and dedication of Swamis and teachers for having made this happen. The 5-day Pain Management Retreat course, navigated by Santi Kumiko, completed. Santi introduced the yogic approach for stiff shoulder, lumbago, etc., by which the students got a great opportunity to learn about self-healing. Ananda Mayi, a long-time resident staff at the Yoga Farm, arrived at the Shojiko Retreat to join us for the TTC support team.
By mid March the Online Asia TTC was progressing well. Staff and karma yogis were very busy sincerely supporting the students despite lots of adjustments. A new Yoga 1 course started on Wednesdays, joined by experienced yogis. They were so attentive and receptive to new knowledge of classical yoga. The Shojiko Lake saw the gradual arrival of Spring and ending signs of a long winter. The monthly program on Jyotish, presented by Keiko, was joined by regular students who participated in this program every month.
May Master and Swamiji’s grace be with all. Om Shanti, Shanti, Shantihi. Om.
Sivananda Yoga Vedanta Centre, Toronto, Ontario, Canada
Om Namah Sivaya. In early March we had early morning online meditation and yoga practice which brought some very dedicated students to participate. We also started another Pranayama challenge. Weekend Yoga 2 course started and several Meditation 1 and 2 courses continued. YogiRaj, who is our oldest teacher, managed to come for Puja one Saturday after a lot of time, which gave us all joy. Several new teachers started assisting yoga classes with hopes of teaching soon. The government vaccination passports were not necessary anymore hence we saw a few more in-person students attending open classes. Reminding us that winter hasn’t left Toronto yet, another snow storm arrived and more shovelling ensued. Everyone admits they are looking forward to the end of the winter this year.
May Master and Swamiji’s blessings bring all good health and peace. May we continue to be useful for many. We send Om Namo Narayanaya to everyone. Pranams. Love to all. Om.
Sivananda Yoga Vedanta Centre, Trivandrum, Kerala, India
Om Namah Sivaya. Greetings to all from Trivandrum Centre, Kerala, South India. In March all was well with the grace of almighty. We started a morning Beginners’ Yoga course with good number of participants. Open classes also went well. Temperatures were getting hotter plus there has been no rainfall for quite a long time. Ari Krishna returned to the Centre after taking two weeks off. Staff are ok and keeping up their personal Sadhana and taking care of Centre activities.
By mid month we started an evening Beginners’ Yoga course. All the rest of our open classes continued as per schedule. All our focus was on the Kids’ Summer Classes program starting from 14th April. The weather and temperatures broke the track record for the month of March. Amla joined staff after completing her ATTC recently. Sunday Satsangs were live-streaming with many people joining.
Praying for world peace – Om Namo Narayanaya. Our thoughts are with you all and we pray that you keep well and positive during these challenging times. Keep up your Sadhana and prayer for one and all around in the planet. Please stay connected. Pranams to all from Trivandrum Centre Kerala South of India. Om.
Sivananda Yoga Vedanta Centre, Vienna, Austria
Om Namah Sivaya. In early March we had a workshop “Detox and Yoga” with a small group of long term students. There were also inspired participants in a weekend meditation course. Students were longing for the peace and consolation of the collective meditation and mantra chanting. Attendance in yoga classes and courses was moderate. The Satsangs were well attended. The Centre was well supported with Karma Yogis in maintenance, Centre cleaning and mailing list categories.
By mid March a Yoga 1 started with enthusiastic participants. Also a Yoga 4 course started with a group of inspired students. We offered an Open House day. The weather was sunny that day and even with the Covid numbers still high in Vienna, an eager group of students arrived to participate in the Asana demonstration, the trial class and the introduction into meditation. They liked the Centre atmosphere and appreciated very much the holistic approach to Yoga. Thank you to the Karma yogis helping with the Centre. A good number of Vienna teachers supported online with translations of online Satsangs, courses and TTC. The staff contributed to the online activities by teaching, mentoring and hosting.
We wish everyone health and inner strength. OM.
Sivananda Yoga Vedanta Centre, Vilnuis, Lithuania
Om Namah Sivaya. We were very glad that the Vilnius Centre could function, that new students could arrive and previous students and teachers could return to Yoga in March.
The Centre operated as usual this month. A little fewer students attended the Centre, because the Centre was closed due to a public holiday – Independence from the Soviet Union day – so having the long weekend, students used it for some vacation. New Yoga 1 course started. Also we started new thing – Meditation classes on the request of a real estate company, worried about the workers, who are suffering anxiety and tensions due to the situation in Ukraine and Russia. For us it is interesting experience to make the classes such, that students could relax at least a little bit and get some knowledge. We included Savasana, some Anuloma Viloma preparatory exercises, Tratak and so on. We planned five places in Lithuania where to go with the TTC and retreat promotions and reconnect with old time students and Sivananda teachers. The programme was named Sivananda Yoga Day. It included meditation, asana class and lecture. The program was presented in different yoga centres or rented halls. We created nice posters for each location and arranged the team of Sivananda teachers who were ready to take part in such an important karma yoga.
By mid March Mother Parvati made sure that fresh soup for the students was offered almost every day. The smell of freshly baked Sivananda cookies filled the Centre bringing the coziness of home. Students were very happy knowing each Saturday there is an opportunity to fully recharge, relax and stay with like-minded people, having Satsang, asanas led by an experienced teacher, a full lunch and the opportunity to do karma yoga, wash the dishes, arrange the reception. One student was cleaning the garden and the area around the Vilnius Centre for two hours. Teacher Bharata donated a new vacuum cleaner to the Centre, the main advantage of which is quiet operation. We also tried to install a donated dishwasher – not new, so needs some adjustments.
We are very grateful to the teachers, who support the Centre so well. OM.
15 Vishu (Malayalam New Year)
16 Full Moon
30 New Moon
03 Akshaya Titreeya (Vamana Incarnation)
Adapt yourself to your surroundings and environments. You will enjoy peace and strength. – Sri Swami Sivananda
PRANAYAMA – Mantra During Pranayama
The Mantra for repetition during the practice of Pranayama is laid down in the Isvara Gita: “When the aspirant holding his breath repeats the Gayatri thrice, together with even Vyahritis in the beginning, the Siras at the end and the Pranava, one at both ends of it, this is, what is called the regulation of breath.”
Yogi Yajnavalkya, on the other hand, declares thus: “The upward breath and the downward breath, having been restrained, regulation of breath is to be practised by means of the Pranava (!) with due regard to the unit of measure of the Mantra.
This repetition of the Pranava alone, is meant for the Paramahamsa Sannyasins. It has been declared in the Smritis, that ordinary contemplation is to be practised, through the inhalation and other stages of breath-regulation at one’s navel, heart and forehead, with reference to the forms of Brahma, Vishnu and Siva respectively. For the Paramahamsa however, the only object of contemplation has been declared to be Brahman. “The self-controlled ascetic is to contemplate upon the supreme Brahman, by means of the Pranava,” declares the Sruti.
Exercise No. 1
Sit on Padmasana. Close your eyes. Concentrate on Trikuti (the space between the two eye-brows). Close the right nostril with your right thumb. Inhale slowly through the left nostril as long as you can do it with comfort. Then exhale very very slowly through the same nostril. Do twelve times. This is one round.
Then inhale through the right nostril by closing the left nostril with your right ring and little fingers and exhale very slowly through the same nostril. Do twelve times. This is one round.
Do not make any sound during inhalation and exhalation. Repeat your Ishta Mantra during the practice. In the second week of practice, do two rounds, in the third week, three rounds. Take rest for two minutes when one round is over. If you take a few normal breaths, when one round is over, that will give you sufficient rest and you will be fresh for the next round. There is no Kumbhaka in this exercise. You can increase the number of rounds according to your strength and capacity.
Exercise No. 2
Inhale through both the nostrils slowly and gently. Do not retain the breath. Then exhale slowly. Do 12 times. This will constitute one round. You can do 2 or 3 rounds according to your capacity and strength and time at your disposal.
Exercise No. 3
Sit on your Asana. Close the right nostril with your right thumb. Then inhale slowly through your left nostril. Close the left nostril with your right ring and little fingers and open the right nostril by removing the right thumb. Exhale very slowly through the right nostril. Then draw the air through the right nostril as long as you can do it with comfort and exhale through the left nostril by removing the right ring and little fingers. There is no Kumbhaka in this Pranayama. Repeat the process 12 times. This will constitute one round.
Exercise No. 4
Meditate that the single letter, the Supreme light—Pranava or OM—is the origin or source of the three letters A, U and M. Inhale the air through Ida or left nostril for the space of 16 Matras (seconds), meditate on the letter ‘A’ during that time; retain the air for the space of 64 Matras, meditate on the letter ‘U’ during the time; exhale through the right nostril for the space of 32 Matras and meditate on the letter ‘M’ during that time. Practise this again and again in the above order. Begin with 2 or 3 times and gradually increase the number to 20 or 30 times according to your capacity and strength. To begin with, keep the ratio 1:4:2. Gradually increase the ratio to 16:64:32.
Strive with faith and single-minded devotion. You will come out victorious in the end. – Sri Swami Sivananda