Sivananda World News: The Sivananda Yoga Vedanta Centres
Sivananda Yoga Vedanta Zentrum, Berlin, Germany
Om Namah Sivaya! OM.
Sivananda Yoga Vedanta Centre, Buenos Aires, Argentina, South America
Om Namah Sivaya. The month of March we said goodbye to Juan Manuel who returned to Colombia. On Thursday we received Victoria from Spain to stay for a few days with us. The Class of Elders was full Saturday. Also on Saturday we gave the Conquest of Fear workshop.
By mid March we received Heyra from Venezuela who will be for 3 months in Argentina.
Narayan with other teachers were painting parts of the Center.
On Saturday we gave Shirsasana workshop. Om.
Sivananda Yoga Vedanta Centre, Chengdu, China
Om Namah Sivaya. The month of March Rukmini and Saraswati are taking care of the center. Open classes are going on well. They are practicing leading Satsang. Sivani, Ambika and Chinmayi are serving in Vietnam and all were very inspired by the teachings through TTC/ATTC and the atomosphere at the ashram.
By mid March Highlight of this week at the Center was the Headstand workshop on Sunday morning, students learned how to do headstand step by step. We closed the week with satsang on Ayurveda. Open classes were going on smoothly. We welcomed Karma Yogi Kamala who arrived in the center on Sunday, which also brought new energy to the center. She will be here for one month to support while the main staff are away. A few more students signed up for the Yoga Foundation Course, and we will start a new Yoga Foundation class starting next week, Om Namo Narayanaya to all the Sivananda family. Om.
Sivananda Yoga Vedanta Centre, Chennai, Tamil Nadu, India
Om Namah Sivaya to all Blessed Selves from the Chennai Centre. The month of March On 5th we started our morning beginners course with a good number of students. We were happy to do our regular karmayoga of cleaning the premises and our staffs are having a pleasant time here with their regular sadhana and yoga practice. On 9th, we concluded our evening beginners by wishing best luck to the students for their future yoga practice. Prahaladji visited the centre on 11th Sunday on his way back to Canada, on the same evening we arranged a special satsang led by him which was an amazing experience for all who attended the event including the staffs and karmayogis. We invited students and teachers from American School who attend the satsang and had a mesmerzing experience.
By mid March on the 12th we started Ladies beginner course with a good number of students. On Friday 16th we finished succesfully beginners course.
We had Swami Jnaneswariananda for a couple of days and we took her out shopping.
We also celebrated one of our staff birthday, Radika, with a nice cake and we gave her a little gift.
Sita Lakshmi came back from Neyyardam on the 13th and on15th Morning we did our monthly Ganapati Homa that created a beautiful energy for that whole day bringing several students for the evening class.
Malavika decided to leave outside but she will continue to karma yoga here.
On Saturday evening Gopan invited all the members of the staff for dinner to show the new house, everybody was very happy with the food and the ice cream.
On Sunday Chin Mai (Chiharu) arrived from Neyyardam after completing ATTC and she will joining us until the end of April.
All is well here with the blessings of our Gurus. Pranams! All other classes went well. By the grace of God and our Masters, everything continued smoothly with peace and unity. Om.
Sivananda Yoga Vedanta Centre, Chicago, USA
Om Namah Sivaya. The month of March We experienced a lot of movement here at the Chicago Center this week. Painting seems like a never ending karma yoga, and in his last week, Terry helped finished painting the doors in the upstairs hallway. Mahadevi arrived from the Yoga Ranch on Wednesday night, and will assume the directorship of the Center, as Radha will be returning again to the Yoga Ranch as a karma yogi by the middle of next month. Terry, on his last day here before returning to Florida, greeted Mahadevi and took her around the neighborhood to show her the best spots to hang posters for upcoming courses. He was on his way back to sunny and warm South Florida by Thursday afternoon. We thank Terry for his dedicated service. We welcomed Radha back to the center on Saturday, after she had spending time at the Yoga Ranch, and attending the March TTC inauguration, where two Chicago center students were initiated. While back in Chicago, Radha will train and transfer responsibility of the center to Mahadevi over the next few weeks. Spring is in the air and the new student introductory offer has been successful. The Sunday evening satsang, led by Radha, had a good turnout and a warm feeling of community. We wish Mahadevi all the best in service to the Masters, as she gets underway in this new and exciting role. Staff are happy and well and send pranams to all! Sending inspired pranams to all. Om Shanti, Shanti, Shantihi.
Sivananda Yoga Vedanta DÀ LAT Centre, Dà Lat, Vietnam
Om Namah Sivaya. The month of March started with Students came to open classes regularly. Durga Devi and Sundaram continued Yoga 1 courses, Satsang with Swami Sankariananda was full of energy with 15 people. We opened one more pregnancy Yoga. We pray for the Guru’s grace always with us.
By mid March Satsang with Swami Sankariananda was ful of energy with 22 people. Advanced Yoga Class taught by Sundaram with 10 people.
Students came to open classes regularly. Durga Devi and Sundaram continued Yoga 1 courses. We continued pregnancy Yoga by Durga Devi and opened Gentle Yoga by Haridas. We said goodbye to Omkara after staff time.
We pray for the Guru’s grace always with us. We pray for the Guru’s grace to be always with us. May the grace of the Masters be with you. Om.
Sivananda Yoga Vedanta DWARKA Centre, Delhi, India
Om Namah Sivaya. The month of March The weather is improving, here in Delhi. Beginners Courses on Monday at 10 a.m. & 6:30 p.m. is how the week started. To ensure that everyone gets a chance to practice yoga irrespective of their physical and mental limitations, Gentle classes are conducted. Kids’ classes are channelizing the energy of the next generation in the right direction and Prenatal Classes are keeping future mothers in good health and mood. Headstand workshop held on Saturday helped practitioners who were struggling with Headstand to get better in the posture. On Sunday Trial Class conducted on Sunday aimed at making participants understand what Yoga really is all about. Management of the Center is in good hands of the hardworking and dedicated Staff.
By mid March On Monday Beginners Courses started at 6:00 A.M. & 4:00 P.M. In order to teach participants how to clean their body using the elements of nature, Shat Kriya workshop was conducted on Saturday. Prenatal Classes are keeping both mother and baby in good health. To ensure that everyone gets a chance to practice yoga irrespective of their physical and mental limitations, Gentle classes are held 3 times a week. Meditation course began this weekend initiating a new set of practitioners into the life of spirituality. Trial Class conducted on Sunday aimed at making participants understand what Yoga really is all about. Management of the Center is in good hands of the hardworking and dedicated Staff. By the grace of God and the blessings of Gurudev all is well here. We hope the same for all of you. By the grace of God and the blessings of Gurudev all is well here. We hope the same for all of you. We send our Pranams to all. Om Namo Narayanaya!
Sivananda Yoga Vedanta NATARAJA Centre, Delhi, India
Om Namo Narayanaya. The month of March with two beginners courses at 10.00am &6.30pm and also started weekend yoga course. The number of students is increasing in open classes because of fine weather. the weekend meditation course is also going on smoothly. Abeba came back from Nayyer Dam after finishing ATTC successfully.
By mid March We started the week with two beginners course, one at 6:30am and the other at 4:00pm. Abeba returned back on Monday morning after completing ATTC in Neyyar Dam. Janakiji reached to the Center on Wednesday. She stayed with us until end of the week. She conducted two workshops, Yoga for healing & Yoga for creativity, during her stay. Both workshops were conducted for the first time at the centre. The response from students & teachers was good. Both the weekend meditation course & beginners’ course which started during the previous weeks completed on Sunday. We started the Navratri days on Sunday evening by chanting Sree Lalitha Sahasranama while offering flowers at the feet of the divine mother. With the grace of the Masters the week went well as per scheduled(open classes, gentle yoga, kids class, prenatal class & Satsangs) along with few private sessions. With the blessings of the Masters March went well as planned with everything fine at the Centre. We send our Pranams and hope everyone is happy and peaceful. Om.
Sivananda Yoga Vedanta Centre, Geneva, Switzerland
Om Namah Sivaya. OM.
Sivananda Yoga Vedanta Centre, Ho Chi Minh City, Vietnam
Om Namah Sivaya. The month of March we started the new beginner course taught by our staff Lilamayi with good number of enthusiastic students. Over the weekend the massage for healing course taught by Tarini attracted full attendance. They all were interested in learning the teaching of self care and self healing in the process of massage. The satsang in the weekend also was busy with 30 people sharing, meditating and chanting together under invisible guidance of Guru’s energy.
By mid March we started the new beginner course taught by our staff Durga with 18 students. Over the weekend, we have an advanced asana 4-day-course taught by Karma yogi Ganapati and healing massage 8-day-course taught by karma yoga Tarini with good number of enthusiastic students. We welcomed Swami Jananeswari from Yoga farm. Swamiji had stayed for 4 days and leaded an energertic Satsang on Wednesday. The Sunday satsang was also busy with lots of people sharing, meditating and chanting together under invisible guidance of Guru’s energy. Pranams to the Sivananda Family. Om Shanti, Shanti, Shantihi.
Sivananda Yoga Vedanta Centre, London, England
Om Namah Sivaya. Mid March was a wonderful end to the TTC. The beginning of the week brought the introduction to advanced pranayama and samanu. The students had their final teaching groups, it was beautiful to see the confidence and joy of teaching coming through. We were very happy to welcome Swami Rajeshwarananda to the centre who gave a lovely satsang and initiated 10 students into a mantra during a beautiful ceremony in the early morning hours. The study day arrived and students were very serious with their revision. The exam went successfully and all students passed, bringing forth 12 new shining Yoga Siromanis into the world. The graduation was a very lovely event, the celebration feast was Italian themed and was certainly a feast, the students loved it. After the students had all left, there was only a moment for the centre to feel quiet, then in came the regular students for their classes. Staff feel blessed to have been able to serve during an inspiring month of TTC teachings. May the Gurus’ blessings of be with us all. OM.
Sivananda Yoga Vedanta Centre, Los Angeles, CA, USA
Om Namo Narayanaya! The month of March we had Chair Yoga Teachers’ training course with Saraswati. Eleven students including several health care professionals joined, some live far and flew to LA for the course. It was a very happy and engaging group, all learnt a lot in a short weekend on how to practice yoga with chairs. Meanwhile weekend yoga classes and courses all went smoothly, students are sincere and eager for knowledge. A Yoga One course graduated this weekend, continuing onto Yoga Two next week. Sunday satsang we watched the new documentary on Sivananda Yoga Health Educator Program with the Chair Yoga graduates, everyone is very moved and inspired, some had tears of Hope. A group of karma yogis assisted over the weekend, helping with registration, driving, shopping, cooking, cleaning and taking care of special guest. We feel very blessed to have a community of dedicated and caring yogis. May the Blessings of Gurudev be upon all. Pranams. Om.
Sivananda Yoga Vedanta Centre, Madrid, Spain
Om Namah Sivaya, Blessed Selves! The month of March
By mid March Staff are well. OM.
Sivananda Yoga Vedanta Centre, Madurai, India
Om Namah Sivaya. Namaste. We thank our Masters for all blessings and support bestowed. Om Shanti, Shanti, Shantihi!!
Sivananda Yoga Vedanta Centre, Montevideo, Uruguay
Om Namah Sivaya! The month of March On Friday´s Sat Sang many people came including students and teachers. It was conducted by Parvati.
On Saturday morning, new people came for the open doors activity, Anandi led the Meditation talk and Five Points of Yoga. Regular classes continued on as well. Love to all. May all live under the Masters’s grace. With Prem and Om. Om Shanti!!
Sivananda Yoga Vedanta Centre, Montreal, Quebec, Canada
Om Namah Sivaya from the Montreal Centre! The month of March Winter it is still here and last week we had a few snowy and chilly days. Our classes ran smoothly. On Thursday Bhagirathi completed the Ayurveda for beginner’s course and the students were very happy and grateful for everything they learned. We ran two Yoga 1 and one Yoga 2 courses. On Saturday Satyabhama gave a 108 Sun Salutation class with 20 students, some of them were doing it for the first time and they were very happy that they succeeded in completing the full practice. On Sunday we had Satsang with Narayani who gave a nice talk about forgiveness.
By mid March Apart from the cold and the snowfalls we had, last week ran smoothly. Last weeks’ time change made it difficult for some to show up for morning classes but by mid-week they adapted and everything was back to normal. A part from our regular schedule we had a mini-intensive Yoga 1 (as an immersion week) with Socco. On Friday the meditation 1 course was completed. On Saturday Atmaram ran a workshop on prana, pranayama and mind control with 21 students. The students were very grateful, they enjoyed the workshop very much. We concluded the week with Sunday Satsang with Atmaram who gave us a talk about what happens after death and how to get ready for it. It was a nice Satsang, very interactive, fun and insightful. We are ever grateful for our Guru’s grace. With Master and Swamiji’s grace we can continue to serve and keep up the spirit! We send Pranams to all the Sivananda family! Om.
Sivananda Yoga Vedanta Centre, Munich, Germany
Om Namah Sivaya. OM.
Sivananda Yoga Vedanta Centre, Neuquén
Pranams to all! Last week it was very busy at the CSYN. Neuquén started in the fall season, it is said, it will be very cold. In the center we program the cleaning of the heaters of the house.
The team of professors counts again with the presence of Jayadevi and Vishnu, who returned very recently from Buenos Aires. On Saturday, Jayadevi gave a practice workshop to control emotions and stress, it was very busy! The karma yoga team was constant and attentive.
We are happy and grateful.
Shantih and Prem for everyone!
Sivananda Yoga Vedanta Centre, New York, USA
Om Namah Sivaya from Manhattan. The month of March we bid farewell to two karma yogis- Devaki and Prasanta. Devaki stayed one month here while Shakti was away in the Bahamas and now is off to continue her studies in Ayurveda- she was of great help with all of her various talents and we wish her all the best. Prasanta, also being here a month, went to the Ranch to assist TTC- an exciting opportunity! We are very happy for him and are thankful for all of his hard work. On Wednesday, the weather was a bit of an obstacle- rainy, snowy, icy! We had to reschedule our special guest for that evening to the next week and Shakti led the Satsang instead. Despite the weather, we still had some brave souls come and we had a nice, cozy Satsang with more chanting! On Friday, Mokshapriya went to the Ranch to help with the Beginner’s Weekend. Saturday was busy with courses and a workshop on pranayama with a good turnout of people. Sunday’s Satsang kept it’s tradition with the Sunday prayers! An overall good week thanks to the Grace of God and Master’s blessings!
By mid March Manu Dawson’s Satsang, Swami Shivabhaktananda’s visit and Rabbi Zoe Zak’s performance! Both Satsangs this week were fantastic- Manu Dawson led Wednesday’s Satsang and with his vast knowledge of nutrition and herbology, he spoke about the topic of staying strong as a vegetarian- his Satsangs are always a hit with everyone and he never fails to answer any question!
Sunday’s Satsang was led by Rabbi Zoe Zak and her band, The Peace Ensemble. They have been performing in the Yoga Ranch for several years but this was their first time at the Center. Rabbi Zoe Zak sings and plays the accordion and along with her bassist, percussionist and gospel singer, they sang for Peace in both English and Hebrew. It was a great Satsang full of joy!
Also this weekend, we were very blessed to have Swami Shivabhaktananada as a guest! Sunday he taught the advanced class and chanted the Jaya Ganesha at the Satsang afterwards. We are grateful for his energetic spirit!
That concludes this week and we continue on with gratitude for this beautiful opportunity to serve. By Gods Grace and Masters Blessings all is going very well and smoothly! May we all vigilantly continue our effort to receive Guru’s Grace. We are all well and send our blessings to the Sivananda Family! Om.
Centre de Yoga Sivananda Vedanta, Paris, France
Om Namah Sivaya. OM.
Sivananda Yoga Vedanta Centre, Porto Alegre, Brasil, South America
Greetings from Porto Alegre. Blessings and Peace to all of the Sivananda Family. Om.
Centro Yoga Vedanta Sivananda, Rome, Italy
Om Namah Sivaya, Blessed selves. The month of March Due to the heavy rain the whole week we had less attendance for classes and courses. We started a Raja Yoga Course on Monday, students were happy to start this new course after attending other courses on meditation and positive thinking, they were eager to continue on the path with new inspirations that the course is offering. A good group attended the headstand workshop on Friday, most of the students were happy to achieve the posture and on Saturday we also started a yoga 2 course. We are all well and send our blessings to the Sivananda Family! Om Shanti.
Sivananda Yoga Vedanta Centre, San Francisco, California, USA
Om Namo Narayanaya, Blessed Selves. March began with a cease in the rain and more lovely warm days. Beginning Course students continued their instruction with Yoga 3 & 4. Positive Thinking course students attended the Ayurveda cooking workshops reinforcing the importance of a sattvic diet and positive thinking. Students who joined last week’s diabetics workshop attended a cooking workshop this weekend that explored alternate proteins and complex carbohydrates, to assist the diabetic students in making healthier, greener choices. Swami Sitaramandana was a much-welcomed guest in the Centre via Zoom, for a lovely shared Satsang from Vietnam. Karma yogis and staff alike are using the time change to begin spring cleaning in the Center.
By mid March Busy week, starting with a rise in attendance in the gentle classes. Saturday afternoon, we offered an Asana Jaya class—very meditative and peaceful. Sunday was a grief workshop, a first time offering at the Center. It included lessons in non-attachment and Vedanta, and concluded with relaxation. Sunday Satsang was well-attended with students staying on for soup, and more Satsang. Om.
Sivananda Yoga Vedanta Centre, San Paulo, Brasil
Om Namah Sivaya from Sao Paulo. The month of March Regular classes during the week. We´ve started a new begginers course. Sunny days of hard work and lots of energy. By mid MarchRegular classes during the week. We finish another Beginners Course and prepare to start a new course.
On the 7th and 8th of April we will receive a visit from Kanti Devi with lectures, workshop for teachers and Satsang. Om Shanti Shanti to all the Sivananda family. Om.
Sivananda Yoga Vedanta Centre, Tel Aviv, Israel
Om Namah Sivaya. The month of March With the Jewish holiday of Passover coming up at the end of March, the staff put great emphasis in promoting the annual Passover Retreat. Taking the time to fine tune the program, the rooms are quickly starting to fill up with both regular attendees and new students coming to join for this four day retreat of yoga, music, meditation and celebration.
During the week, the Teaching Yoga to Pregnant Women Course, taught by Sita from the Jerusalem Sivananda Affiliated Center, was completed. Pranava Chaitanya held an introduction to Meditation and also opened a Meditation Course on Friday.
On the weekend the staff enjoyed a wonderful stay in Amirim, a village established by vegetarians and one of the holistic healthcare capitals of Israel. After a relaxing stay in one of its cozy wooden cabins, the staff went to a kirtan night in the Sivananda Affiliate Center in Tivon, to support the wonderful spread of Sivananda yoga through the land of Israel.
By mid March the Center experienced an overwhelming amount of activity with many courses starting, ending and having introductions. Pranava Chaitanya held an introduction to Meditation and led the Sunday evening staying on the topic of ‘freedom’. Bhargavi Chaitanya finished a Meditation 2 course and held introductions to Integral Yoga and Positive Thinking, whilst Sivakami opened a Yoga 3 course.
Dr. Eran Magon, held an introduction to Ayurveda and then opened the course with 10 students. Yana Lakshmi held an introduction to her popular Yoga Nidra course, which, once again, was overflowing with potential students.
Staff have also continued to promote the bi-annual 4 day Passover Yoga Retreat, which will be begin early April, and have already sold out half the available rooms. Pranams and Peace to the Sivananda family from the Tel Aviv Centre. Om.
Sivananda Yoga Vedanta Centre, Tokyo, Japan
Om Namah Sivaya. The month of March We offered a weekday trial class for the second time, attended by good number of people, and a half of them signed up for Yoga 1 course and our membership. Yoga 1 and Yoga 2 courses are also going well. For a weekend workshop, Kalyani, a Karma yogi, showed us how to make a hand-made soap out of cooking oil, and the students learned how to reduce the use of chemicals in our daily life taking environment into account. Some of the TTC graduates visited us and started the service to the Center as Karma yogis.
By mid March A weekend trial class was a big success with a good number of people attending, which we got some people on the waiting list. Many of them signed up for our membership and enrolled in Yoga 1 course. For this week, we provided various programs such as Vegan sweets workshop, Headstand workshop, Ayurveda workshop, etc., by which the Center is filled with vibrant energy. The Yoga 1 course on Sunday was completed and the students proceeded to Beginner class and Yoga 2 course.Om Shanti, Shanti, Shantihi.
Sivananda Yoga Vedanta Centre, Toronto, Ontario, Canada
Om Namah Sivaya. The month of March Several Yoga 1 courses and a Yoga 2 course started . We painted staff bathroom and started removing and replacing caulking this week. Mayavan taught Mudras workshop on Saturday with twelve students attending. Bhavani taught last class before March break on Tuesday at the youth shelter and Saraswati taught at a mental healht centre. Several schools booked yoga courses to start after the March break. Bhavana continues to work on some of the ashram advertising projects while in Toronto and on center social media. Saraswati has been working with Wendi on our new website. Nalini started teaching open classes and is assisting with beginner courses and is making nice progress in her English skills as well.
By mid March we started preparations for painting our student waiting area as well as worked on organizing office and boutique better. Our teacher Vijay had full workshop for Indian Vegetarian cooking on Saturday. Nikhila came to visit from Montreal for a week and helped with some painting as well. Prahlad came back from India where he spent last five weeks at Neyyar Dam ashram. We send Om Namo Narayanaya to every one. Pranams to all.
Sivananda Yoga Vedanta Centre, Trivandrum, Kerala, India
Om Namah Sivaya. The month of March A beginners’ batch started in the evening. All other classes went smoothly.
Prahlad ji had conducted staff meeting on Saturday. He gave his valuable advice for the betterment of the Center. Sreelakshmi went to Chennai for a couple of days. Satsang was led by Yashpal ji.
By mid March A beginners’ batch for ladies started on Monday. All other classes went smoothly. Yashpal ji went on a pilgrimage to Sabarimala shrine. Ganapathy Homa was conducted on Thursday since it was the first day of the new Malayalam month. Satsang was led by Yashpal ji. Om Shanti, Shanti, Shantihi.
Sivananda Yoga Vedanta Centre, Vienna, Austria
Om Namah Sivaya. OM.
Sivananda Yoga Vedanta Centre, Vilnuis, Lithuania
Om Namah Sivaya. OM.
HATHA YOGA, ASANAS, PRANAYAMA:
Hatha Yoga relates to the restraint of breath (Pranayama), Asanas, Bandhas and Mudras. ‘Ha’ and ‘tha’ mean the union of the sun and the moon, union of Prana and Apana Vayus. ‘Hatha’ means any tenacious practice till the object or end is achieved. Trataka, standing on one leg, (a kind of Tapas) and similar poses are all Hatha Yoga practices. Hatha Yoga is inseparable from Raja Yoga. Raja Yoga begins where Hatha Yoga ends. Raja Yoga and Hatha Yoga are interdependent. Raja Yoga and Hatha Yoga are the necessary counterparts of each other. No one can become a perfect Yogi without a knowledge and practice of both the Yogas. Hatha Yoga prepares the student to take up Raja Yoga.
A Hatha Yogi starts his Sadhana with body and Prana; a Raja Yogi starts his Sadhana with his mind; a Jnana Yogi starts his Sadhana with Buddhi or intellect and will.
A Hatha Yogi gets Siddhis (psychic powers) by uniting Prana and Apana and by taking the united Prana-Apana through the six Chakras (centres of spiritual energy) to Sahasrara at the crown of the head. A Raja Yogi gets Siddhis by Samyama, i.e., combined practice of Dharana, Dhyana and Samadhi at one time. A Jnana Yogi exhibits Siddhis through pure will or Sat-Sankalpa. A Bhakta gets Siddhis through self-surrender and the consequent descent of grace. Kriyas, viz., Neti, Dhauti, Nauli, Basti, Tratak and Kapalabhati belong to Hatha Yoga. All need not practise these Kriyas. Those who have got much phlegm in the body should practise these Kriyas. Learn these under an expert Hatha Yogi. Hatha Yoga is not the goal. It is only a means to an end. Take to Raja Yoga after possessing good health.
Do Asana, Kumbhaka, Mudra and shake the Kundalini. Then take it to Sahasrara through Chakras in the Sushumna. O children of light! Will you drink not, will you drink not, the nectar of immortality?
Brother! Attain good health. Without health how can you live? Without health, how can you earn? Without health how can you get success in Yoga or any undertaking? Possess wonderful health through the practice of Hatha Yoga. Drink the nectar in Sahasrara and live in the immortal abode of Siva.
An Asana is a posture.
Health is wealth. Health is indeed a covetable possession. Good health is a valuable asset to one and all. It can be achieved by the regular practice of Yoga Asanas.
The practice of Asanas controls the emotions, produces mental peace, distributes Prana evenly throughout the body and different systems, helps in maintaining healthy functioning of the internal organs, gives internal massage to the various abdominal organs. Physical exercises draw the Prana (energy) out but the Asanas send the Prana in. The practice of Asanas cures many diseases and awakens Kundalini Shakti. These are the chief advantages in the Yogic system of exercises which no other systems have.
Practice a few Asanas daily at least for a period of fifteen minutes. You will possess wonderful health. Be regular in your practice. Regularity is of paramount importance. Practise Bhujang, Salabh, Dhanur, Sarvang, Hala and Paschimottasan Asanas. Bhujang, Salabh and Dhanur will remove constipation and muscular pain of the back. Sirsh, Sarvang and Hala will help you in maintaining Brahmacharya, rendering the spine elastic and curing all diseases. Paschimottasan will reduce fat in the belly and help digestion. Relax all muscles in Savasana in the end.
Asanas should be done on empty stomach in the morning or at least three hours after food. Morning time is best for doing Asanas. Do not wear spectacles when you do Asanas. Be moderate in your diet. Answer the calls of nature before you start the practice. Start with minimum time for each Asana and then gradually increase the period.
Pranayama is the regulation of breath or control of Prana. It is an exact science. It is the fourth Anga or limb of Ashtanga Yoga.
Pranayama steadies the mind, augments the gastric fire, energizes digestion, invigorates the nerves, destroys the Rajas, destroys all diseases, removes all laziness, makes the body light and healthy and awakens Kundalini.
Pranayama should be practiced when the stomach is empty. Be regular in your practice. Do not take bath immediately after the practice. Do not practice Kumbhaka or retention of breath in the beginning. Have only slow and mild Puraka (inhalation) and Rechaka (exhalation). Do not strain the breath beyond your capacity. Keep the ratio for Puraka, Kumbhaka and Rechaka as 1:4:2. Exhale very very slowly.
Sit on Padma, Siddha or Sukha Asana. Keep the head, neck and trunk in a straight line. Inhale slowly through the left nostril and retain the breath according to the ratio, then exhale slowly through the right nostril. This is half process of Pranayama. Then inhale through the right nostril, retain and exhale through the left nostril. Do not retain the breath for more than one or two minutes.
Do ten or twenty Pranayamas according to your capacity. Do not fatigue yourself. Increase the number gradually. You can go up to 16:64:32. This is Sukhapurvaka or easy comfortable Pranayama.
Practice Sitali in summer. This will purify your blood and cool the system too. Practice Bhastrika in winter. This will cure asthma and consumption. Repeat ‘Om’ or ‘Rama’ mentally during the practice. Observe Brahmacharya and diet-control. You will derive maximum benefits and will quickly purify the Nadis or nerves.
Prana and mind are intimately related to each other. If you control Prana, the mind will also be controlled. If you control the mind, the Prana will be automatically controlled. Prana is related to mind, and through it to will and through will to the individual soul and through individual soul to the Supreme Soul.
Start the practice this very second in right earnest. Control the breath and calm the mind. Steady the breath and enter Samadhi. Restrain the breath and lengthen the life. Subdue the breath and become a Yogi, a dynamo of power, peace, bliss and happiness.
Humility is not cowardice. Meekness is not weakness. Humility and meekness are indeed spiritual powers. – Sri Swami Sivananda