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Hatha Yoga Tip


For All Levels:
The starting position is on the back with legs together and arms next to body, palms down. Tip: Keep the chin down. Shoulders are kept down, away from the neck.

Inhaling, raise the legs together and lift to a 90 degree angle. Tip: Keep legs straight. Relax shoulders, Keep head Centred.

On next inhalation raise legs and hips and place hands flat against lower back. Tip: Keep weight on elbows, hardly any weight on shoulders or neck. Keep legs together and relax them but keep knees straight. Hold up to 1 min.

Intermediate Level:
Come into final pose with body and legs now in straight line. Hold close as possible to shoulder blades. Chin is tucked down into chest, forming a chin lock- Jalandhara Bandha. Tip: Keep arms as parallel to each other as possible. Keep the pressure of arms and hands against upper back. Keep back straight and legs together. Relax the feet. Aim to align legs, hips and back. Keep head straight and Centred. Breathe slowly and rhythmically, using deeper abdominal breathing. Hold position up to 3 minutes.

An Advanced variation:
Remaining in full pose as in previous intermediate level, place both arms flat on floor, pushing them into the mat, palms face down. Hold pose up to 1 min keeping body straight and legs up.


  • Restores energy and balance
  • Improves metabolism.
  • Tones thyroid and parathyroid glands.
  • Relieves stress in shoulder and neck area, stretching shoulder muscles and neck ligaments.
  • Prana is concentrated in neck and upper spine.
  • Improves blood supply to roots of spinal nerves- keeps the spine elastic.
  • Helps varicose veins.
  • Improves mood and brings mental clarity.

Practice Sarvangasana with caution, or not at all, in cases of existing painful neck condition – practice the beginner or gentle level only. Hold for less time, if high blood pressure – up to 15 seconds only.

Sarvangasana awakens Kundalini and augments the Jatharagni (digestive fire), It removes dyspepsia, constipation and other gastrointestinal disorders of a chronic nature. It energizes, invigorates and vivifies. Sarvangasana keeps a healthy thyroid. Healthy thyroid means healthy functioning of all the organs of the body. – Swami Sivananda

Sarvanga means “all parts”, which suggests this pose is concerned with all parts of the body. – Swami Vishnudevananda

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.

Brahmacharya rejuvenates. It augments energy, nerve and brain power and vitality. – Swami Sivananda

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Knowledge reveals itself. It is not taught. – Sri Swami Sivananda


SANKALPA [Sanskrit] – a solemn or highest vow; a thought current to the Divine; the combination of thought and resolve; intention; desire; imagination; volition.

Sankalpa, the thought current is what connects one with the other. It is this that plays between the two.

In our spiritual evolution we have the power within us to open to the Divine inflow. We have, through the power of mind, through the operation of thought, a great power in Sankalpa yogic resolutions, to become free from any form of human suffering as we move towards our natural state of Moksha and absolute Bliss. Sankalpa can be used as a tool in this evolution but ultimately Sankalpa needs to be destroyed to free the mind, to dispel delusion and lead deeply to Moksha.

How To Destroy Sankalpa – Swami Sivananda: Destroy the cloud of Sankalpa through the power of discrimination and constant efforts. Drown in the ocean of Brahmic bliss with spiritual illumination. When you try to bury your shadow in the earth, it always comes out. Similarly, when you try to destroy the Sankalpas through Viveka-Vritti, they will come out again and again. Therefore, withdraw the mind from the objects and act according to your Guru’s instructions. Mouna reduces the force of Sankalpa, the thought current. Purify the mind and fix it on the Akasha of the heart (Infinite Brahman). The mind will be destroyed in course of time. Be sure of this.

KALPA [Sanskrit] – A day of Brahma. 360 human years make one celestial year. 12,000 celestial years make one Chaturyuga Mahayuga. 71 such Mahayugas make one Manvantara. 1 such Manvantaras (with their twilight periods) make a Kalpa of 4,320,000,000 years. A night of Brahma is of an equal duration. He lives hundred such years. Brahma’s life is known as Para, being of a longer duration than the life of any other being, and a half of it is called Parardha. He has now completed the first Parardha and is in the first day of the second Parardha. This day or Kalpa is known as Svetavarahakalpa; Kalpa also means a code of rituals.

Repeat OM. Chant OM. Sing OM. Meditate on OM. All desires will vanish. – Sri Swami Sivananda