International Sivananda. Yoga Vedanta Centres. Rudraprayag, Himalayas, India. True World Order Founded in True World Order Founded in 1957

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1 International Sivananda True World Order Yoga Vedanta Centres True World Order Rudraprayag, Himalayas, India

2 International Sivananda Yoga Vedanta Centres True World Order Swami Sivananda ( ) The spiritual strength behind the Sivananda Yoga Vedanta Centres, Swami Sivananda s teachings are a synthesis of all the formal doctrines of yoga. Author of more than 300 books on yoga, Swami Sivananda was a medical doctor before renouncing worldly life for the spiritual path. He founded the Divine Life Society and the Yoga-Vedanta Forest Academy, Rishikesh, Himalayas. His main message was: Serve, Love, Give, Purify, Meditate, Realise. In 1957 he sent one of his foremost disciples, Swami Vishnudevananda to the West to spread the ideals of yoga. Swami Sivananda entered Mahasamadhi on July 14th Swami Vishnudevananda ( ) Born in South India in 1927, Swami Vishnudevananda entered the ashram of Swami Sivananda at the age of 18. A world famous authority on Hatha and Raja Yoga, Swami Vishnudevananda founded the International Sivananda Yoga Vedanta Centres in 1957 and was author of The Complete Illustrated Book of Yoga, Meditation and Mantras, Karma and Disease and a commentary on the Hatha Yoga Pradipika. Swami Vishnudevananda entered Mahasamadhi on November 9th, The Executive Board The Executive Board of the Sivananda Yoga Vedanta Centres is comprised of senior disciples of Swami Vishnudevananda, personally chosen and trained by him to direct the organisation after his departure. Each of them has had many years experience in teaching all aspects of yoga. They are renowned for their devotion to Swami Vishnudevananda and Swami Sivananda and for their profound knowledge and inspirational teaching and guidance, wisdom imparted to many thousands of students throughout the world. Swami Durgananda Swami Swaroopananda Srinivasan Swami Sivadasananda Swami Kailasananda Swami Sitaramananda Prahlada Kanti Devi Contents Yoga an ancient guide to healthy living 4 Peace by Swami Sivananda 7 Turn Inward by Swami Vishnudevananda 9 The Yogic life: the 5 points of Yoga 14 The Benefits of the 12 basic Asanas 18 International Sivananda Yoga Vedanta Centers 25 Copyright: International Sivananda Yoga Vedanta Centre, 8th Avenue, Val Morin, JOT3RO Canada

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4 Yoga an ancient guide to healthy living Yoga is a centuries-old guide to healthy living developed by ancient Indian sages. With its unique blend of physical exercises, psychological insight, and philosophy, it can help you to bring your body, mind, and spirit into better balance. Yoga takes a holistic approach to life, enabling you to experience complete equilibrium inside and out. Yoga for everyone For centuries, yoga was open only to people who were ready to search for a teacher in India, and traditionally it only appealed to those willing to forego the life of a householder, renouncing the world and living in seclusion. H.H. Swami Sivananda ( ) and Swami Vishnudevananda ( ) were among the first of the Indian yoga masters to make yoga accessible to anyone, no matter their background, age, or status, or where in the world they lived. In doing so, they helped to bring yoga to the West. Swami Sivananda Sri Swami Sivananda was a practising doctor who was eager to do all he could to relieve human misery. In a search to ease his patients physical and mental discomfort, he decided to look within himself. He began his quest by becoming a swami a wandering monk and after long years of secluded practice in the Himalayas, he attained mastery in yoga and meditation. Swami Sivananda went on to found the Divine Life Society in Rishikesh, in the Himalayas. Here, he trained students from many countries and various religions in a synthesis of the key paths of yoga, encompassing Hatha and Raja Yoga, Karma Yoga, Bhakti Yoga, and Jnana Yoga. He also wrote more than 200 books in English explaining the most complex aspects of yoga in simple, practical terms. Swami Vishnudevananda Swami Vishnudevananda was a close disciple of Swami Sivananda and an adept in the practice of Hatha and Raja Yoga. In 1957, Swami Sivananda commanded him to, Go to the West, people are waiting. With no means of support other than his faith and a remarkable energy, Swami Vishnudevananda travelled to North America, Europe, and many other parts of the world, where he became a pioneer in yoga, spreading the teachings of his master. Swami Vishnudevananda founded the International Sivananda Yoga Vedanta Centres at the heart of many of the world s capital cities. Here, people are able to learn yoga as they go about their daily lives. Several ashrams (yoga retreats) were established in beautiful natural settings around the globe, from the forested mountains of Canada, the west and east coast of the United States, to Paradise Island in the Bahamas, Austria, France, as well South and North India. He promoted yoga vacation programmes, which offer people an opportunity to learn the yogic disciplines while enjoying a healthy and relaxing holiday. After experiencing a vision during meditation, Swami Vishnudevananda felt compelled to start up a campaign for world peace, which became known as T.W.O., True World Order. It adopted the mottos, United we live divided we perish and Cross man-made borders with flowers and love, not with bombs and guns. Swami Vishnudevananda learnt 4

5 True World Order how to pilot a small plane and flew over many of the world s conflict zones, showering them with flowers and leaflets promoting the universal love taught by all the world s great religions. Two memorable flights took him over the Suez Canal during the Sinai War in 1971 and over the Berlin Wall from West Germany to East Germany in Teacher training As part of his vision of yoga for world peace, Swami Vishnudevananda taught the fist yoga teachers training course in the West, in As well as offering a broad study of yoga philosophy, psychology, and teaching techniques, the four-week residential programme focused on an intense personal practice of yoga and meditation. It is even more popular today than during Swami Vishnudevananda s lifetime. Since the training course was founded, more than 35,000 graduates from all walks of life and every continent have taken the yoga teachings of Swami Vishnudevananda and Swami Sivananda back into their own communities. The defying feature of this approach to yoga is its simplicity: regardless of age, physique, and walk of life, anyone can benefit from the step-bystep teachings on asana (exercise), pranayama (breathing), relaxation, diet, positive thinking, and meditation. These key teachings can help you, too, to experience this ancient way of bringing balance into every aspect of your life. Extract from the book Yoga, your Home Practice Companion by the Sivananda Yoga Vedanta Centre. Swami Vishnudevananda during Yoga Teachers Training Course in the 1980ies in Sivananda Ashram Yoga Camp, Val Morin, Canada. 5

6 True World Order Sri Swami Sivananda ( ) 6

7 Peace By Swami Sivananda True World Order Peace is a divine attribute. It is a quality of the soul. It cannot remain with greedy persons. It fills the pure heart. It desserts the lustful. It runs away from selfish people. It is an ornament of a Paramahamsa. Peace is a state of quiet. It is freedom from disturbance, anxiety, agitation, riot of violence. It is harmony, silence, calm, repose, rest. Specifically, it is the absence or cessation of war. Peace is the happy, natural state of man. It is his birth right. War is his disgrace. Everybody wants peace and is clamouring for peace; but peace does not come easily. Even if it comes, it does not last for a long time. The Abode of Peace Peace is not in the heart of the carnal man. Peace is not in the hearts of ministers, advocates, businessmen, dictators, kings and emperors. Peace is in the hearts of Yogis, sages, saints and spiritual men. It is in the heart of a desireless man, who has controlled his senses and the mind. Greed, lust, jealousy, envy, anger, pride, and egoism are the enemies of peace. Slay these enemies by the sword of dispassion, discrimination, and non-attachment. You will enjoy perpetual peace. Peace is not in money, estate, bungalows, and possessions. Peace does not dwell in outward things, but within the soul. Money cannot give you peace. You can purchase many things, but you cannot purchase peace. You can buy soft beds, but you cannot buy sleep. You can buy good food, but you cannot buy good appetite. You can buy good tonics, but you cannot buy good health. You can buy good books, but you cannot buy wisdom. Withdraw yourself from external objects. Meditate and rest in your soul. You will realize everlasting peace now. Nothing can bring you peace, but yourself. Nothing can bring you peace, but the victory over your lower self, triumph over your senses and mind, desires and cravings. If you have no peace within yourself, it is vain to seek it in external objects and outward sources. Inner Peace Perfect security and full peace cannot be had in this world, because this is a relative plane. All objects are conditioned in time, space, and causation. They are perishable. Where then can you look for full security and perfect peace? You can find this in the immortal Self. He is an embodiment of peace. He is beyond time, space, and causation. Real, deeper peace is independent of external conditions. Real, abiding peace is stupendous stillness of the Immortal Soul within. If you can rest in this ocean of peace, all the usual noises of the world can hardly affect you. If you enter the silence or the wonderful calm of divine peace by stilling the bubbling mind and restraining the thoughts and withdrawing the outgoing senses, all disturbing noises will die away. Motor-cars may roll on the streets; boys may shout at the pitch of their voices; railway trains may run in front of your house; several mills may be working in your neighbourhood and yet, all these noises will not disturb you even a bit. 7

8 True World Order Peace is vital for Growth Peace is the most covetable possession on the earth. It is the greatest treasure in all the universe. Peace is the most important and indispensable factor for all growth and development. It is in the tranquillity and quiet of the night that the seed slowly sprouts from under the soil. The bud opens in the depth of the most silent hours. So also, in a state of peace and love, people evolve, grow in their distinctive culture, and develop perfect civilization. In peace and calmness, spiritual evolution is also facilitated. Individual Reformation and social Transformation Reform yourself. Society will reform itself. Get worldliness out of your heart. The world will take care of itself. Remove the world out of your mind. The world will be peaceful. This is the only solution. This is not pessimism. This is glorious optimism. This is not escapism. It is the only way to face the situation. If each man tries to work out his own salvation, there will be nobody to create the problems! If each man strives heart and soul to practice religion, to do Sadhana, and to attain Godrealization, he will have very little time to create quarrels. Automatically there will be peace on earth. The Role of Religion A Christian thinks, There will be peace if all people embrace Christianity. A Muslim thinks, There will be peace if all people embrace Islam. This is an erroneous notion. Why do people in the world fight? Why do Catholics and Protestants fight? Why do Saivites and Vaishnavites fight? Why do brothers fight among themselves? The heart must change. Greed and selfishness must perish. Then alone there will be peace in the world. People merely talk of religion. They are not interested in practicing it, in living it. If Christians lived by the Sermon On The Mount, if the Buddhists followed the Noble Eightfold Path, if the Muslims truly followed the teachings of the Prophet, and the Hindus shaped their life in accordance with the teachings of the Lord, of saints and sages, there will be peace everywhere. Peace, to be lasting and constructive, must be achieved through God. There can be no peace without the Lord or God. God is Peace. Root yourself in Peace or God. Now you are fit to radiate peace. Extract from the Book Bliss Divine by Swami Sivananda 8

9 TURN INWARD By Swami Vishnudevananda We are going to talk a little about our urge to find peace. Our goal in this life is to rest in everlasting peace and bliss. Without this peace there is a big vacuum in our lives. This vacuum can be replaced by nothing in this world. We can try to fill it with a billion dollars like Howard Hughes ( ). Can he eradicate the emptiness with his billions of dollars? No. Can you fill this vacuum by being as powerful as the President of the United States; or with emotional distractions, or money, wealth, family, children, grandchildren, etc? Try. You cannot. It is an eternal quest. Man is continuously seeking, but looks in the wrong place. The majority of people (except a few wise people like you here) seek in smoke-filled rooms, filled with alcohol, filled with mental and physical disturbances. These people are also looking for the same peace. Everyone is searching, but in the wrong place. There once was a poor woman. All her clothes were in tatters, and because she was so poor she had to constantly patch up each hole. Patch on patch. One time as she was sewing, she dropped her needle. As she had no spare needle she had to find the one she had dropped. But how in her dark cottage? So she went outside and started searching the garden. A friend came along, Neighbour, what are you doing? I ve lost my needle. Where? Inside. Then why are you looking for it here in the garden? Oh my friend, it is dark inside, so I am searching here. She can search eternally, but she will never find the needle. There are so many analogies to illustrate that we are not searching in the right place. A lady loses a valuable necklace. She looks everywhere, turns the whole house upside down. She laments, I ve lost my necklace. I ve lost my necklace. A friend arrives and asks what is wrong and sees that the necklace is on her friend s neck. A musk deer is running after the smell of musk it is so powerful. It runs here and there chasing after the scent, unaware that it is coming from its own gland. It is the same also for all of us. We search in the wrong place in the sensual world, in nightclubs, in beautiful houses with all material comforts and conveniences. Even with all these luxuries, with all the material possessions we can ever imagine, with all the pleasures we can ever wish for, still there is something missing. None of this can bring us happiness; so we turn elsewhere and search in still more nightclubs and cinemas and parties and luxuries. Just like the poor woman, we search outside. Power, position, money, health. I am this, I have this. Today. But tomorrow? There is only one place where you can find this peace and you have to take not even one step. There is no need to see any guru or swami. No-one can give you this peace because it is within you. Who can give you that which is within you? Do you think someone can open you up and give you peace? You run to various teachers and they say, Yes, I have a magic formula in my bag. If you give me ten thousand dollars, I ll let you have it. How can someone ask for payment to give you that which you have within you? Instead of searching outside, search within. That is all a teacher can tell you. But it is you that has to search. How? You need an instrument to help you because it is dark within the mind where this peace is hidden. And that instrument is concentration and meditation. When you focus your mind on this inner darkness the mental rays are focussed on the mind itself, just as candle light is used to see the candle. Once you 9

10 True World Order light a candle, then you see the candle clearly. In the same way, when the mind is focussed you are illuminating the mind. You see its hidden corners, its beauty, its power, its strength. There is unimaginable strength hidden in the mind. This same mind created the universe. Yet we only utilise a tiny part of the creative power. Once you are able to focus it towards itself instead of on an external object its power is unlimited. You will see its tremendous, tremendous power. Unbelievable, inexhaustible power is within you. But you have to believe this. And you have to use concentration and meditation techniques to focus on it. And when you do, there it is. It opens up. All is within. It is so simple, and yet for the ordinary people it is so far away. Where is the happiness, the peace? For them it is in Hawaii, not here. They go to Hawaii and find it is not there. Where is it? Australia or Tahiti or somewhere else. Always it is further away. They are never satisfied with where they are. But yogis know the truth to go within. Go within. Say to yourself that you will no longer run after this mirage. Maya, the cosmic illusion, makes everyone chase after this mirage further, further, just a little further until it takes you to death and the end of this journey. But a true man knows the tricks of Maya. The simple life of turning inward is the answer. Maya is just like the flame that seduces and kills the moth; dragging our senses towards it, only to destroy our peace and happiness. Turn away. Turn away. And turn away. I repeat this because Maya is so very powerful. We hear these stories but the moment we leave this room, Maya s veil falls. Realise there is very little time left; just like a candle burning down. When we look at it it appears to be steady. Yet every fraction of every moment it is slowly diminishing. Then it is gone. So also our life. Meditation is very difficult. Are you ready for meditation? Everyone says, Yes. Swamiji, just teach us the secret of meditation. Is there any easy method? Is there any way you can buy it? No. The secret is so simple. You don t have to search for it anywhere. The secret is in the ability to silence your own thoughts that is meditation. Look at this flower, the beautiful red colour. Now put this flower in your mind. Shut out all other thoughts. Visualise this beautiful flower with its colour and form. Hold the flower in your mind for fifteen seconds. Close your eyes. Don t allow any other thoughts to come What happened? Could you hold your thoughts on the flower for fifteen seconds? Tell me honestly. Fifteen seconds only and you couldn t hold it despite all your efforts. Let us see what happened during that fifteen seconds. What happened to your breathing? You stopped breathing. Meditation starts with the control of the breath but not just the physical breath. What is happening? You are controlling an energy which makes the mind oscillate. You are stopping that energy. In order to hold the mind steady without any oscillation, you have to learn to control the power that makes the mind oscillate. This power is known as prana. You have to learn to control the impulse to breathe, because this impulse is the same energy you use to control the mind, to focus the mind. When there is a wind the leaves flutter but you do not see the wind. Have you ever seen the wind? No, but from the fluttering you infer there must be a wind behind it. In the same way, the effects of prana can be seen in inhalation-exhalation. Prana exists in the breath. When you see a person breathe you know he is alive yet you do not see the prana, the vital force behind the breathing. But you see the effect of the prana in the person; in his breathing, in his heartbeat, in his pulse rate, and also in his mind. What you control is this prana. To find peace is a slow process, but it is your birth right. And this birth right is your goal. You will reach it today or in the future. But you must search in the right way and in the right place. The right place to search is within. The right way is to shut off desires. 10

11 True World Order For this we have to have a little discipline. This is the purpose of pranayama. By controlling the impulse to breathe itself you are controlling the life force. When you control the physical breath, you control the thought impulse. If you stop the desires and thoughts, the mind will be steady. You will automatically get strength. Likewise, when we do asanas we are not merely doing physical postures. We are calming the whole of our psychic forces as well as body and mind, so that when we sit for meditation the mind will be steady. People say it is very easy to still the mind. I have been practising since the age of seventeen. I met this century s greatest master. I lived with him. I was his personal assistant. And still I have not gone far. It is so difficult to hold the mind and focus it. It is only for the brave. There can be no coward here. You have to work and strive. You may fall, but you must be determined. Only when your willpower is this strong then will you catch a glimpse of what you are striving for. A test will come to see whether you are strong enough to continue on the path. And then a glimpse of peace comes. You touch infinity. Even a fraction of a second will convince you. For the first time, you experience eternity, this infinity that you have been searching for. Words cannot describe the effect of this peace, this infinite all-blissful peace. Anyone who works hard and is not easily carried away by temptations and tribulations will succeed. Nothing can stop you. In this one life you can leap far ahead of your countrymen. In one hundred years you can leap millions of years on the scale of evolution. Or you can go at an ordinary snail s pace. Run fast. Arise. Awake. Stop not till you reach the goal. At any time something may go wrong. Do not worry about it only a passing cloud. And if things go well, do not jump and dance. Keep the mind balanced in all circumstances. No-one s life is perfect. But a yogi is not affected by these changing phenomena of the mind. Why? Because they belong to the mind and the yogi is watching the mind. This is the secret. He does not attach to the mind. He watches the whole scene like television. The mind starts playing various parts. Oh, yes. I am a great king, great swami, a great yogi. I have this. I have that. I am male. I am female. I am a beautiful, handsome, intelligent. As the mind plays out these various dramas the yogi watches it, observing the play. Do not lose your real identity. If you lose your true identity then you are finished. I went to see an Alfred Hitchcock movie to find out what the fuss was all about. I didn t look at the movie. I looked at the people around me. Everyone was screaming. I ask why? Before the movie is projected on to the screen, what is on it? Nothing, it is just a pure white screen. Why are you afraid of a white screen? Tell me. When you first entered the cinema, there was light in the auditorium. You saw the white screen and then suddenly something happened and you started to scream? What made you scream? Audience: Fear. Swami Vishnu: Fear of what? Audience: Fear of what was happening in the film. Swami Vishnu: To help you identify with the film what is the first thing that happens? Audience: The lights went out? Swami Vishnu: Yes, the lights went out. It became dark, because illusion can only happen in darkness. When there is light, you are not afraid. Next you have to lose your identity and identify with the illusion the film. When the movie is projected on the screen, we know definitely that there is no blood, no ghost. We know that it is only a play of lights. We also know that there is nothing real even when the movie is made. That is also make believe. Firstly the creation of the movie is make-believe and then there is the illusion of the projection. There is not one bit of truth in any of 11

12 True World Order the movie. And yet you scream because there is absence of light and because you have lost your identity. You have identified with the movie. This is exactly as the world is. First of all we create the illusion: this is my home, my husband, my children, my country, my president. What do we need to create this illusion? Darkness. What is the darkness? It is ignorance; identifying with the perishable name and form. As long as we identify with name and form, we will always be in this illusion and the world will exist. Maya can only play in ignorance, in darkness. Maya plays the part of the Hitchcock movie. She can create anything out of nothing. Maya has the capability to create illusion on a cosmic scale for those who are ignorant, in darkness. We identify with the illusion and we suffer for it. The moment the light is turned on the movie disappears. In the same way a realised soul, when he has transcended the body and mind, name and form, and the world of the senses, sees everything as a mysterious drama that Maya has created. A wise person sees the worthlessness of this universe. He knows that it is all illusion. By focussing all his mental strength he opens the innermost chambers of his heart and the illusion vanishes. He no longer identifies with name and form. He abandons the sensual path. He goes within and rests peacefully in his own Self. And he is no longer afraid; no more fear; no more death. The moment we know that the movie is just an illusion then we are free. But if we still believe in the illusion, then we are going to continue to scream. Learn this today. Again and again we gather together to be reminded of this; not to identify with the illusory world. Go within and identify with the Divine Self. Lecture given by Swami Vishnudevananda in 1973 in San Francisco The Complete Illustrated Book of Yoga Published in 1959, written by Swami Vishnudevananda, the founder of the International Sivananda Yoga Vedanta Centres and Ashrams. It is an introduction to yoga and its practices, according to the classical scriptures such as the Yoga Sutras of Patanjali, the classical Hatha Yoga Pradipika and the Upanishads. It provides a training programme for tapping yoga s power, seeking to relax and rejuvenate the mind, improve concentration, prevent illness, and to increase physical strength and flexibility. Meditation and Mantras This book by Swami Vishnudevananda contains the key to the most priceless treasure man can own intuitive wisdom. It is that which reflects pure inner light, gives purpose to life and imparts a method for extricating man from his present less-than-perfect way of life. It is the most complete source on mantras, meditation and other techniques of self-inquiry readily available. It is a psychological study, a guide for practice and a source of great learning. The above books are available in the online shop 12

13 True World Order Sri Swami Vishnudevananda ( ) 13

14 The Yogic life: the 5 points of Yoga Yoga is a life of self-discipline built upon the tenets of simple living and high thinking. If you follow these five points, which compose a true holistic approach to our whole system of body, mind and soul, you will gain strength and balance in this demanding stressful world. Obstacles become stepping stones to success, and life is a school for the development of character and compassion and the Realization of the Divine all-pervading-self. Swami Vishnudevananda in the Complete Illustrated Book of Yoga By closely observing the lifestyles and needs of people in our modern world, Swami Vishnudevananda synthesized the ancient wisdom of Yoga into 5 basic principles which can easily be incorporated into your own pattern of living, to provide a long, healthy and happy life. The five points of Yoga are: 1. Proper Exercise Asanas 2. Proper Breathing Pranayama 3. Proper Relaxation Savasana 4. Proper Diet Vegetarian 5. Positive Thinking and Meditation Vedanta and Dhyana 1. Proper exercises The body is a vehicle for the soul, and has specific requirements which must be fulfilled for it to function smoothly and supply the optimum mileage. The body can be compared to a car, metaphorically. In order for the car to perform its function, it requires five things: a lubrication system, a battery, a cooling system, proper fuel, and a clear mind and responsible driver behind the wheel. act as a lubricating mechanism for the joints, muscles, ligaments, tendons, and other parts of the body, by increasing circulation and flexibility. The fundamental difference between Yogic exercises and ordinary physical exercises is that physical exercises emphasize violent movements of the muscles, while Yogic exercises promote slow and conscious movements of the body, thus avoiding the build-up of lactic acid in the muscle fibers, avoiding fatigue. The main purpose of exercise is to increase circulation and the intake of oxygen. Yogic exercises are in fact called Yoga asanas, an asana being a steady pose. Yogic exercises, when done correctly, influence and positively energize all the systems of the body. In terms of muscles, Yogic exercises not only strengthen the muscles but also stretch them. There is a great emphasis on the flexibility and the youth of the spine. Swami Vishnudevananda said: flexible spine, flexible mind. The correct postures are performed with awareness and concentration, accompanied by breathing and relaxation. Thus Yogic exercises affect not only the physical body but also the astral body, the energetic body and the mind. Through the systematic and rhythmic holding of the postures with breathing and concentration, by and releasing the posture to come to a state of relaxation, the prana (or chi) is allowed to flow unobstructed through the nadis to all the organs, cells and parts of the body, revitalizing them. The body and mind are harmonized with each other, removing tension located in the different parts of the body and the mind. Also, in this process, the body and mind are put in alignment or in harmony with their ruler, the Inner spirit, thus giving to the practitioner a deeper sense of well being and meaning. Yogic asanas prepare the body and mind to be strong for further practice of concentration and meditation. 14

15 True World Order Yoga doesn t promote any excessive exercise or the kind of exercise that develops only one aspect of the body to the detriment of other parts. Also Yoga doesn t consider any exercise without awareness as a Yogic exercise. Yogic postures (asanas) are internally oriented, non competitive, and meditative, promoting calmness and helping the practitioner to transcend identification with the body; with the practice of asanas you can tap the inner source of energy and beauty, which naturally will help to reduce over-attachment to the body and to mere external beauty. 2. Proper Breathing: Yoga emphasizes breathing correctly (the Yogic full breath using the diaphragm). We substantially increase the intake of oxygen through deep inhalation and release the toxins appropriately through our deep exhalation. Yoga teaches us to be constantly aware of our breathing patterns, and to breathe consciously in our daily life. Specific breathing techniques (pranayama) are devised to further purify the nadis, balance the breath and the energy in our system, and to store and channel the subtle energy (prana) for higher purposes. The word Hatha is composed of the words Ha and Tha, which mean sun and moon, respectively. This refers to the balance between the prana vayu (the positive vital air) and apana vayu (the negative vital air). Prana (vital air) in the body of the individual is a part of the universal breath. The regulation of the harmonized breath helps the Yogi to regulate and steady the mind. Pranayama needs to be practiced by all serious Yoga practitioners. Advanced practices require a specific pure and yogic lifestyle, and it is recommended that you put yourself under the supervision of a teacher in a pure environment, like an ashram. 3. Proper Relaxation: Relaxation techniques, such as Savasana, cool down the system like the radiator of a car. When the body and mind are constantly overworked, their efficiency diminishes. Relaxation is nature s way of recharging the body. The state of our mind and the state of our body are intimately linked. If your muscles are relaxed, then your mind must be relaxed. If the mind is anxious, then the body suffers too. We can say that there are three levels of relaxation: physical, mental and spiritual; there are also three levels of tension, or stress: physical stress, mental stress and spiritual stress. Physical stress comes from poor eating habits, sedentary living, repetitive movements of the body, and poor posture. Modern life, especially in big cities, is full of stress as modern working and living conditions are full of pressure, and devoid of prana and relaxation. Mental and emotional stress comes from a hectic lifestyle, highly demanding jobs, distractions of the mind, low vitality due to lack of prana, and negative emotions such as anger, hatred, jealousy, fear, and anxiety. Spiritual stress comes from existential anxieties, from living with questions without answers, such as what is life and death?, what is love?, what is the nature of our connections with God?, is there a God?, why are there inconsistencies and unrighteousness?, how can one find stability in the ever changing phenomena of life?, why are we suffering from disillusions?, and why can t we achieve enduring peace? The solution is to achieve the three levels of relaxation: 15

16 True World Order Physical relaxation is achieved through the systematic practice of conscious relaxation (Savasana) and correct posture. Mental relaxation is achieved through correct breathing, concentration of the mind and positive thinking. A distracted mind is always anxious. A mind concentrated on a positive object is more relaxed and recharged. Spiritual relaxation is a deeper type of relaxation, when we become content, a detached witness of the body and mind. Swami Vishnudevananda states that being free from identification with the body, the mind, and ego consciousness is the only way to reach a state of complete relaxation. Through complete relaxation we live in the solid present, overcome our fears of death and of the future, and welcome life s demands with strength and courage, able to guide our mind, control our desires and choose better priorities. 4. Proper diet: Correct nutrition and diet gives proper fuel for the body and the mind without creating toxins and digestive problems. Optimum utilization of food, air, water and sunlight is essential. The Yogic vegetarian diet is sattvic (pure), and helps to calm the mind, and to reveal the spirit as well as nourish the body. The body needs food for two purposes: as fuel to supply energy, and as materials to repair body tissues. For repairing and building tissue, the body needs: 1. protein; 2. carbohydrates; 3. fats; 4. minerals. These elements are found in larger proportions in vegetable tissue than in animal tissue. A vegetarian diet is a natural diet, fresh and wholesome, full of fiber and alkaline in nature, energy producing, and easy to absorb and to eliminate. To maintain a sattvic diet, free from rajasic (exciting) and tamasic (dulling) influences, avoid stimulants and depressants such as caffeine, alcohol, cigarettes, drugs of all kinds, overly spicy food, onions, garlic, overcooked food, old food, frozen food, canned food, sodas and processed foods, as well as all meat. Yogis advocate ahimsa, the principle of non-violence, non-injury and respect for life. The vegetarian diet helps in the performance of asanas as the body and the joints becomes more flexible. It is a wonderful way to prevent heart disease, arthritis, obesity, and a good remedy for many chronic diseases. It includes not only being aware of what you eat, but also how you eat. Yogis promote taking time to cook, and to eat consciously in a regular manner, with appropriate intervals between meals to allow the digestive fire to activate and digest the food. Blessing meals is also encouraged to sanctify the act of eating and for offering thanks to the Creator. Proper diet includes periodic fasting as well, to give a break to the digestive system, purify body and mind, and to make the mind more perceptive, more sattvic, and more conducive to concentration, contemplation and meditation. 5. Positive thinking and meditation: Just as a driver of a car manages to bring himself to his destination without accidents and setbacks, so the yogi learns to manage his mind and emotions in order to keep him positive at all times. Positive thoughts are energizing and facilitate growth, while negative thoughts are draining and inhibit growth. Only with a positive outlook about oneself can one can maintain a meditative life which will ultimately lead to intuitive knowledge and inner strength. 16

17 True World Order Be aware of thought influences. We need to be aware of the thought that is surrounding us as it is affecting our mind. It is like taking a bath in a pool of pure water. If you mix with polluted thought environments, you will pick up negative thoughts that you would not normally have. Thought creates destiny. Thought has the tendency to repeat itself; a negative thought or feeling can become habitual, and also a positive thought can create a positive personality or character that will bring about your future destiny. So destiny is in your hands, if you know how to control your thoughts. One needs to be responsible for one s thoughts because one s thoughts affect the invisible thought world, and in turn, affect the environment and the people around you positively or negatively. Collective negative thinking can create wars, while collective positive thinking, sends positive vibrations out to the whole world. There are many positive thinking techniques coming from the classical four paths of Yoga. Raja Yoga advises us to keep the mind focused and replace negative thoughts with positive thoughts. Karma Yoga, the path of selflessness, teaches us to detach from the results of our actions and expectations. Bhakti Yoga, the path of selfless love, promotes unconditional love and seeing divinity in all beings. The Bhakti yogi surrenders to God s will, and therefore remains positive. The path of Jnana Yoga, or selfenquiry, prescribes removing the illusory, changing, false identity to prevent disillusion, fear, and suffering. Meditation techniques: In classical Yoga, the practice of Yoga is linked intimately with the practice of meditation. One needs to resort to meditation to find answers in life, as our mind always leads us to frustration and makes us experience over and over again the same difficulties. It is only through meditation that we can shift our mind into new, helpful grooves, change ourselves deeply, and be aware of the present and our choices, rather than just living conditioned by the past or in the illusive pursuit of the future. Meditation gives us intuitional insights and connects us with a Reality and a Peace beyond the reach of Speech and Mind. That Reality is our own True Self, Sat-Chit-Ananda (Existence, Knowledge and Bliss Absolute), which is deeply fulfilling, holding the keys to all answers, without which we will feel empty and purposeless. Meditation is universal, but is especially effective to those who lead a moderate, healthy and Yogic lifestyle. Swami Vishnudevananda has outlined 12 points of meditation in his book Meditation and Mantras comprising of preparation of time and space for meditation, establishing a meditative and comfortable sitting asana, controlling breath, focus on your sacred mantra at an energy center, which can be the point between the eyebrows or the point in the middle of the chest; and finally detachment toward any other thoughts, bringing back your focus to the mantra until the meditator, the object of meditation, and the process of meditation become one. Meditate for half an hour daily, starting with 20 minutes then up to half an hour, once or twice daily. The benefits of meditation are: inner strength, peace of mind, a balanced state of mind, concentration, connection with Self, clarity of purpose, and Self-realization are among the benefits of this practice. You must experience meditation for yourself. Like sleeping, you cannot really teach someone how to sleep, but you can help someone to gather the conditions for meditation to happen. Extracts from Essentials of Yoga Practice and Philosophy by Swami Sitaramananda 17

18 The logic behind the sequence of the 12 Basic Asanas The ancient Hatha Yoga scriptures of India* give detailed descriptions of pranayama and meditation techniques, but offer only little instruction on the practice of asanas. It appears that the classical asana sequences known to us today are based on oral tradition. The twelve basic asanas taught by Swami Sivanananda and Swami Vishnudevananda combine in a masterly way health-promoting effects with the awakening of subtle energies, and thus prepare for the practice of pranayama and meditation. * Hatha Yoga Pradipika, Gerandha Samhita, Siva Samhita 18

19 The Benefits of the Postures This is how the 12 basic poses work in conjunction with conscious breathing and deep relaxation: Gentle stimulation of the circulatory system: Fitness workout programmes today strongly emphasize a balanced cardiac workout. Yoga Asanas include this aspect very specifically: Inverted poses and abdominal breathing increase the venous return to the heart, thus stimulating a stronger heart beat. The massage action of specific pressure on internal organs increases the local blood circulation ensuring a rich supply of oxygen and nutrients to all cells of the body. Yoga for the back: Kyphosis (exaggerated upper back curve), lordosis (exaggerated lower back curve) and scoliosis (lateral deviation) are three common spinal problems. The asana sequence systematically improves these three postural habits and can often relieve the pain associated with them. Balancing muscle length and muscle strength: Yoga exercises develop both strength and flexibility, yet the body of a proficient practitioner will not show any extreme tendencies such as overdeveloped biceps muscles or permanent hyper-flexibility of the hip joints. This is because the practice of the twelve basic asanas develops flexibility and strength in equal measure. Hormonal balance: The inverted poses increase the blood supply to the brain. This improves neuronal control of the pituitary gland (hypophysis), whose hormones regulate such important endocrine glands such as the thyroid gland (involved in cell metabolism) and the adrenal glands (emotional balance). Specific asanas work like a massage, enhancing cellular functions in each gland. Internal organs: From the gastrointestinal tract to the liver and pancreas right through to the bladder the pressure exerted by various asanas detoxifies these tissues and increases the supply of blood to them. Autonomic nervous system: The stretching and relaxing in the first half of the asana sequence, as well as the contraction and relaxing in the second half, encourages the rest and repair functions of the para sympathetic nervous system. At the same time, it prevents the over-stimulation ( fight or flight reaction) of the sympathetic nervous system. Deep relaxation with auto-suggestion: Impulses transmitted by motor and sensory nerves are regulated or registered in two adjacent areas of the cerebrum. In the wave of relaxation which begins in the feet and ends in the head, visualisation (motor) and feeling of relaxation (sensory) impulses are barely distin-guishable. That is no surprise, seeing the proximity of the respective area of the brain dedicated to sensory and motor activity. The short period of relaxation between the asanas is essential to harmonise motor and sensory impulses. Nadis (meridians): The classical yoga texts speak of 72,000 subtle nerve channels through which prana (vital energy) flows in and around (aura) the body. Pranic blockages at junctions of nadis can lead to a lack (and, conversely, an excess) of energy in different parts of the body. The 12 basic poses exert pressure on these points in a way that balances the prana, much like acupressure. That s one of the reasons why you feel rejuvenated after a yoga class. Hatha Yoga, the union of Sun and Moon: Prana (upwards moving energy, supporting respiration) is denoted by the Sun (Ha). Apana (downwards moving energy, supporting elimination) is called Moon (Tha). In the asana sequence these two vital energies merge in the solar plexus, creating a unique sensation of well-being. Effects on the chakras: The seven energy centres correspond to subtle elements and spiritual planes of consciousness. Advanced pranayama exercises, mantra repetition and meditation on the elements can awaken the cosmic Kundalini energy in the chakras. When the nerve plexuses in the physical body which correspond to the chakras in the astral body are stimulated through the asanas, the yoga practitioner may become aware for the first time that these energy centres really exist. 19

20 The Benefits of The 12 Basic Asanas The Headstand Sirshasana The Headstand The increased venous flow of blood back to the heart strengthens the heart beat and relieves varicose veins; contraindication: chronic high blood pressure. The Shoulderstand The Plough An increased supply of blood to the brain helps regulate the autonomic nervous system Contraindication: neck injuries Working the arm muscles and relaxing the legs improves one s sense of balance Strengthens the muscles of the shoulder region Greater pranic flow to the head area Improves the function of the pituitary gland (hypophysis) The inverted pose channels apana into the solar plexus. Counteracts gastroptosis (downward displacement of stomach). Contraindication: menstruation Energises Ajna Chakra ( the third eye ) Sarvangasana The Shoulderstand The increased venous flow of blood back to the heart strengthens the heart beat and relieves varicose veins. Contraindication: chronic high blood pressure Stretches the neck and upper back and strengthens the lower back Stretching relieves stress-related tension in the neck and shoulder region. Has a balancing effect on the thyroid and parathyroid glands Both the inverted pose and the chin lock direct prana and apana into the solar plexus. Contraindication: menstruation Stimulates Vishuddha Chakra in the throat region. Removes energy blockages in the neck area Halasana The Plough Combats lordosis (exaggerated lowerback curve) The long stretch stimulates the parasympathetic nervous system (relaxation) Stretches the whole posterior side of the body from the toes to the neck Removes energy blockages in the neck and back Gives a gentle massage to the abdominal organs Massages the solar plexus, promoting the union of prana and apana Matsyasana The Fish The Fish Combats kyphosis (exaggerated upper back curve) Strengthens the arms and stretches the thoracic muscles The fish is a counter-pose to the shoulder stand and the plough. It has a balancing and relaxing effect on the entire back. Removes energy blockages in the throat and neck region Has a balancing effect on the thyroid and parathyroid glands, and puts gentle pressure on the thymus gland (immune system) Stretching the abdomen enhances the union of prana and apana in the solar plexus Relieves chronic bronchitis and asthma Stimulates Anahata Chakra (heart chakra) Parasympathetic stimulation (relaxation) by stretching the throat, rib cage and abdomen 20

21 the Postures The 12 Basic Asanas Paschimottanasana The Forward Bend Combats lordosis (exaggerated lower back curve) The body experiences a natural, deep relaxation following this asana Stretches the whole posterior side of the body from the toes to the upper back Releases energies in the main nadis along the spine Gives a natural massage to the pancreas (helping to prevent diabetes) Intensifies the union of prana and apana in the solar plexus Gently massages the abdominal organs Stimulates the first three chakras (Muladhara, Swadhisthana, Manipura) True World Order The Forward Bend Founded in 1957 Parasympathetic stimulation (relaxation) through a complete stretch; has a strong calming effect relaxation following this asana Bhujangasana The Cobra Dynamic exercise stimulates the circulatory system Relieves menstrual problems Combats kyphosis (exaggerated upper back curve) Intensive tension/relaxation improves the body s resistance to stress Strengthens the neck and upper back, stretches the thoracic muscles Short and powerful contraction releases energy in the neck region Massages the female sex glands (ovaries) Pressure on the solar plexus channels the united Ha Tha (Sun Moon) energy back into the rest of the body Salabhasana The Locust Dynamic exercise stimulates the circulatory system Massages the gastrointestinal tract Strengthens the lower back, while protecting it in cases of lordosis (exaggerated lower back curve) Intensive tension/relaxation improves the body s resistance to stress Strengthens the lower back The Cobra The Locust Pressure on the solar plexus channels the united Ha Tha (Sun Moon) energy back into the rest of the body Dhanurasana The Bow Dynamic exercise stimulates the circulatory system Gives an intense massage to all abdominal organs Combats kyphosis (exaggerated upper back curve) Conscious contraction/relaxation improves the body s resistance to stress Stretches the thoracic muscles and strengthens the thighs Pressure on the solar plexus channels the united Ha Tha (Sun Moon) energy back into the rest of the body Massages the pancreas (preventing diabetes) and the female reproductive organs (ovaries) 21 The Bow

22 The 12 Basic Asanas The Half Spinal Twist Ardha-Matsyendrasana The Half Spinal Twist Combats scoliosis (lateral curvature) Stretches the hip abductors and strengthens the back muscles Reduces pressure on the roots of the spinal nerves, which in turn enhances the function of the peripheral nervous system Harmonises the left and right hemispheres of the nadis Massages the colon and relieves constipation The Peacock Mayurasana The Peacock Dynamic exercise stimulates the circulatory system Optimal massage of all abdominal organs Combats kyphosis (exaggerated upper back curve) Strong contraction/relaxation improves the body s resistance to stress Strengthens many muscles throughout the body Pressure on the solar plexus channels the united Ha Tha (Sun Moon) energy back into the rest of the body Massages the pancreas (preventing diabetes) and the female reproductive organs (ovaries) Padahastasana The Standing Forward Bend The Standing Forward Bend Gentle increase of blood circulation in the head; may also be practised by people with chronic high blood pressure Gives a gentle massage to the abdominal organs Combats lordosis (exaggerated lower back curve) Parasympathetic stimulation (relaxation) through a complete stretch Stretches the whole posterior side of the body from the toes up to the neck Releases energies in the main nadis along the spine Trikonasana The Triangle The Triangle Dynamic exercise stimulates the circulatory system Massages the kidneys Combats scoliosis (lateral curvature) Equal measure of stretching and tensing develops stress resistance Simultaneously stretches and strengthens the inner hip muscles (Iliopsoas) Increases the supply of blood to the adrenal glands 22 Building strength in the lateral muscles of the back has a very relaxing effect on the entire back Harmonises the left and right hemispheres of the nadis

23 Savasana Final Relaxation Lowers blood pressure The effects of gravity combat both kyphosis (exaggerated upper back curve) and lordosis (exaggerated lower back curve) Deep relaxation of the muscles The reduced brain activity has a soothing effect on the pituitary gland (hypophysis) The relaxation improves digestion The activation of the parasympathetic nervous system intensifies the rest and digest process This one-of-a-kind asana enables the complete relaxation of all voluntary muscles Energies are stored for the future United prana apana energies flow up to the head and expand the aura By focussing on Ajna Chakra ( the third eye ) the practitioner can enter a state of consciousness beyond body awareness. Yoga@Home CD Open Yoga Class 76 minutes, music by G.S. Sachdev Kirtan CD Daily Chants for Meditation 42 minutes Yoga@Home CD, Two 32-minutes asana and pranayama sessions, ideal to start or round up your day. Yoga Chants of India CD Beautiful kirtans from the Sivananda Centres 39 minutes The above CDs are available in the online shop Thank you Swamiji CD Devotional Mantra Chanting 41 minutes 23

24 InternatIonal SIvananda Yoga vedanta CenterS The Complete Illustrated Book of Yoga Swami Vishnudevananda An introduction to yoga and its practices, according to the classical scriptures. It provides a training seeking to rejuvenate the mind and to increase physical strength and flexibility. Yoga your home practice companion Sivananda Yoga Centre Classic yoga poses for all levels following clear step-by-step photographs and easy-to-follow instructions, well-rounded yoga programmes of 20, 40 and 60 minutes so you can practice at home. Sivananda Beginners Guide to Yoga Sivananda Yoga Centre Systematic introduction to the postures, breathing and relaxation. The Sivananda Book of Meditation Sivananda Yoga Centre The Sivananda Companion to Meditation outlines a simple step-by-step guide to the practice of meditation and shows you how to make it a part of your everyday routine. Meditation and Mantras Swami Vishnudevananda The most complete source on mantras, meditation and other techniques of self-inquiry readily available. It is a psychological study, a guide for practice and a source of great learning. Bliss Divine Swami Sivananda BLISS DIVINE is an immortal work, a legacy for ages to come. It is a spiritual classic. It is a Bible for the Christians, a Bhagavad-Gita for the Hindus, a Koran for the Muslims, a Zend-Avesta for the Parsis. It sums up the teachings of all scriptures of all ages. Sadhana Swami Sivananda A textbook on the psychology and practice of the techniques of spiritual perfection. Indeed an outstanding treatise on Sadhana, astounding in its width as well as depth. Bhagavad Gita Commentary by Swami Sivananda A beautiful book with Sanskrit translation and commentary. The Gita contains the essence of all spiritual teachings and motivates us to act with courage. It has been an inspiration for seekers since time immemorial. Thought Power Swami Sivananda Highly popular book on self-culture, self-knowledge, acquisition of the power of personality and success in life. Provides practical methods for the cultivation of thought power. Sivananda Upanishad Swami Sivananda This compilation of hand written letters by Swami Sivananda to his disciples around the world can be used for inspiration in one s daily meditation. Vishnudevananda Upadesa Swami Vishnudevananda These extracts are taken from talks by Swami Vishnudevananda from 1975 until 1990, a time dedicated to Swamiji s personal commitment to world peace. Yoga Sutras of Patanjali Text and Commentary by Swami Durgananda A complete guide on how to analyse and control one s thoughts. Teachings on Yoga Life Swami Vishnudevananda The Yoga Life book compiles many articles written by Swamiji over the years published in the Yoga Life magazine. the Inner Path swami durgananda The Inner Path Swami Durgananda A mosaic of practical yogic inspirations for a healthy, ethical and peaceful life. Kindle Edition available from amazon.co.uk Swamiji Said A collection of teachings by Swami Vishnudevananda in his own words. Sivananda Book of Chants Sivananda Yoga Vedanta Centres It includes chants that are sung regularly at all Sivananda Yoga Vedanta Centres and Ashrams. With translation and explanation of the Sanskrit texts. The above books are available in the online shop

25 International Sivananda Yoga Vedanta Centers and Ashrams True World Order all over the world Ashrams Sivananda Ashram Yoga Camp 673 Eighth Avenue, Val Morin Québec, J0T 2R0, CANADA Tel.: Web: Sivananda Ashram Yoga Ranch P.O. Box 195, 500 Budd Road Woodbourne, NY 12788, U.S.A. Tel.: Web: Sivananda Ashram Yoga Retreat P.O. Box N 7550 Paradise Island, Nassau, BAHAMAS Tel.: (from all countries including the USA and Canada) Tel.: (toll free only from the USA and Canada) Tel.: (from the Bahamas) nassau@sivananda.org Web: Sivananda Yoga Vedanta Dhanwantari Ashram P.O. Neyyar Dam, Dt. Thiruvananthapuram Kerala , INDIA Mobile: guestindia@sivananda.org Web: Sivananda Ashram Yoga Farm Ballantree Lane, Comp. 8 Grass Valley, CA 95949, U.S.A. Tel.: Tel. (USA): yogafarm@sivananda.org Web: Sivananda Yoga Vedanta Meenakshi Ashram (near Pavanna Vilakku Junction) New Natham Road, Saramthangi Village Vellayampatti P.O. Madurai district Tamil Nadu, INDIA Tel.: / madurai@sivananda.org Web: Sivananda Kutir (near Siror Bridge) P.O. Netala, Uttara Kashi District Uttaranchal, Himalayas , INDIA Tel.: Tel.: himlayas@sivananda.org Web: Sivananda Yoga Retreat House Bichlach Reith near Kitzbühel, AUSTRIA Tel.: +43 (0) tyrol@sivananda.net Web: Ashram de Yoga Sivananda 26 impasse du Bignon, Neuville-aux-Bois, FRANCE Tel.: +33 (0) orleans@sivananda.net Web: ARGENTINA Centro Internaciónal de Yoga Sivananda Sánchez de Bustamante 2372 Capital Federal 1425 Buenos Aires Tel.: buenosaires@sivananda.org Web: Centers Centro de Yoga Sivananda Rioja Neuquén Tel.: neuquen@sivananda.org Web: 25 AUSTRIA Sivananda Yoga Vedanta Zentrum Prinz Eugen Straße Vienna Tel.: vienna@sivananda.net Web:

26 BRAZIL Centro Sivananda de Yoga Vedanta Rua Santo Antônio 374 Bairro Independência Porto Alegre RS Tel.: Web: CANADA Sivananda Yoga Vedanta Centre 5178, Saint Laurent Boulevard Montreal, Quebec, H2T 1R8 Tel.: Web: Sivananda Yoga Vedanta Centre 77 Harbord Street Toronto, Ontario, M5S 1G4 Tel.: Web: CHINA Sivananda Yoga Vedanta Center Zhonghuayuan Xiuyuan Tongzilin East Road Wuhou District, Chengdu, Sichuan , China Tel or china@sivananda.org FRANCE Centre Sivananda de Yoga Vedanta 140 rue du Faubourg Saint-Martin Paris Tel.: +33 (0) paris@sivananda.net Web: GERMANY Sivananda Yoga Vedanta Zentrum Steinheilstraße 1, Munich Tel.: munich@sivananda.net Web: Sivananda Yoga Vedanta Zentrum Schmiljanstraße 24, Berlin Tel: berlin@sivananda.net Web: INDIA Sivananda Yoga Vedanta Nataraja Centre A-41, Kailash Colony, New Delhi Tel.: Mobile: delhi@sivananda.org Sivananda Yoga Vedanta Dwarka Centre PSP Pocket, Sector 6 (near DAV school and next to Kamakshi Apts) Swami Sivananda Marg, Dwarka New Delhi Tel.: or dwarka@sivananda.org Sivananda Yoga Vedanta Centre TC 37/1927 (5), Airport Road, West Fort P. O Thiruvananthapuram. Kerala Tel.: Mobile: trivandrum@sivananda.org Web: Sivananda Yoga Vedanta Centre 3/655 (Plot No. 131) Kaveri Nagar Kuppam Road Kottivakkam Chennai (Madras) Tel.: / chennai@sivananda.org Web: Sivananda Yoga Vedanta Centre 444, K.K. Nagar. East 9th Street Madurai. Tamil Nadu Tel.: or Mobile: maduraicentre@sivananda.org Web: Sivananda Yoga Vedanta Nataraj Centre C-46, Sector 50, Noida Tel.: Mobile : noida@sivananda.org ISRAEL Sivananda Yoga Vedanta Centre 6 Lateris Street, Tel Aviv Tel.: telaviv@sivananda.org Web: ITALY Centro Yoga Vedanta Sivananda Via Oreste Tommasini, 7, Rome Tel.: Mobile: roma@sivananda.org Web: sivananda-yoga-roma.it JAPAN Sivananda Yoga Vedanta Center Koenji-kita, Suginami-ku Tokyo Tel.: tokyo@sivananda.org Web: LITHUANIA Sivananda Jogos Vedantos Centras M.K. Čiurlionio g. 66, Vilnius Tel.: +370 (8) vilnius@sivananda.net Web: SPAIN Centro de Yoga Sivananda Vedanta Calle Eraso 4, Madrid Tel.: madrid@sivananda.net Web: SWITZERLAND Centre Sivananda de Yoga Vedanta 1 rue des Minoteries, Geneva 1205 Tel.: geneva@sivananda.net Web: 26

27 UNITED KINGDOM Sivananda Yoga Vedanta Centre Felsham Road SW15 1AZ London Tel.: +44 (0) Web: UNITED STATES OF AMERICA Sivananda Yoga Vedanta Center 1246 West Bryn Mawr Chicago, IL Tel.: (00.1) Web: sivanandachicago.org Australia Sivananda Yoga Centre The Shellin 40 Ninth Avenue Katoomba, NSW 2780 Tel.: Yoga White Lotus Sivananda Tradition 2a Castle Drive, Lennox Head, NSW Tel.: / info@yogawhitelotus.com Bolivia Centro de Yoga Sivananda Santa Cruz Calle Junin 271, Santa Cruz de la Sierra Tel.: / Mob.: info@sivanandascz.com Brazil Yoga Hall Av. Dr. Helio Palermo 2888 Bairro: Jardim Samello Franca SP CEP: Tel.: Canada Yoga Sivananda de l Outaouais 745 Chemin d Aylmer, Gatineau (secteur Aylmer) Quebec, J9H 0B8 Tel.: info@yoga-aylmer.com Sivananda Yoga Vedanta Centre Vancouver Pendrell Street Vancouver, BC V6G 1T9 Tel.: yoga@mail.com Sivananda Yoga Vedanta Centre affiliated Lakshmi, Sivaram & Sasi, 108 Des Berges Vaudreuil-Dorion, Quebec, J7V 9X2 Tel.: / psivaraman@sympatico.ca India Sivananda Yoga Vedanta Centre L-12, 26th Street, Annanagar East Chennai, Tamil Nadu, Tel.: durain@gmail.com Sivananda Yoga Centre 236, 5th Cross, third block, HRBR Layout Bangalore, Karnataka, Tel.: / Mob.: yogaprabhus@yahoo.co.uk Arsha Yoga Gurukulam Double Cutting, Calvarimount Post Idukki district, Kerala Tel.: harilal_k@yahoo.com T. Raghavan Kripa, Kundanmur, Maradu P.O. Kochi , Kerala trmenon@vsnl.com Sivananda Yoga Vedanta Center 243 West 24th Street New York, NY Tel.: newyork@sivananda.org Web: Sivananda Yoga Vedanta Center 1185 Vicente Street San Francisco, CA Tel.: sanfrancisco@sivananda.org Web: Sivananda Yoga Vedanta Center Beach Avenue Marina del Rey, CA Tel.: losangeles@sivananda.org Web: Affiliated Centres Sivananda Yoga Centre Sarath Kumar, Balan K. Nair Road, Asokapuram Kozhikode, Kerala Tel.: / Mob.: mail@sivanandayogacentre.com Sivananda Yoga Vedanta Centre Laksmi Sadan, College Road, Palakkad, Kerala Tel.: / palghat@sivananda.org Sivananda Yoga Centre Nedunghattu Kalam, Mankurussi, Mankara Palakkad, Kerala Tel.: / Mob.: ajiyoga@gmail.com Indonesia Bali Yoga and Wellness Jl Tunjung Mekar 58, Br Peliatan, Kerobakan, Bali Tel.: info@baliyogawellness.com Iran Daneshe Yoga Centre No 16+1, beside zirak zade st., Aram Alley, Soleiyman khater St. Hafte Tir, SQ. Tehran Tel.: / info@danesheyoga.com Israel Sivananda Yoga Centre 3 Reuven Street, Jerusalem Tel.: syvc@013.barak.net.il Sivananda Yoga Centre 8 Amnon and Tamar Street, Apt 1, Herzelia Tel.: gerag@internet-zahav.net Italy Sivananda Yoga Firenze Via de Marsili 1, Florence Tel.: info@yogaincentro.it In Sabina Yoga Centre Torri in Sabina, Lazio Tel.: giulialandor@tiscali.com Jamaica Sivananda Yoga Centre 17 Tremaine Road, Kingston 6, West Indies Tel.: alina133@yandex.ru Lebanon Sivananda Yoga Centre 522 Gouraud Street. Third floor, Apt 3A Gemayzeh, Beirut Tel.: info@beirutyoga.com New Zealand Sivananda Yoga Vedanta Centre 145a Tukapa Street, Westown, New Plymouth, 4310 Tel.: +64 (06) info@sivanandayoga.co.nz Poland Szkoła Jogi Odrobina Dobrej Woli Ul. Zarudawie 11, Krakow Tel.: omkar@yogopedia.org Portugal Centro de Yoga Sivananda Vedanta Rua José Carlos dos Santos, n 12 - Loja Lisbon Tel.: info@sivananda.pt Russia Yamuna Studio 13aya Parkovaya, 27/3, Moscow Tel.: yoga@yamunastudio.ru yamunastudio.ru Singapore Sivananda Yoga Vedanta Centre 21B (third floor) Bukit Pasoh Road Singapore Tel.: / info@sivananda.com.sg Spain Centro de Yoga Sivananda Vedanta Calle Ángel, 13, Granada Tel.: sivanandagranada@gmail.com URUGUAY Asociación de Yoga Sivananda Acevedo Díaz 1523, Montevideo Tel.: / montevideo@sivananda.org Web: VIETNAM Sivananda Yoga Vedanta Centre 25 Tran Quy Khoach Street, District 1 Ho Chi Minh City. Tel.: or hochiminh@sivananda.org Web: Sivananda Yoga Vedanta Centre 34 Suong Nguyet Anh Street, Dalat Tel.: dalatsyvc@gmail.com Web: Sri Lanka Sivananda Yoga Vedanta Centre 52 Colombo Road, Piliyandala, Sri Lanka Tel.: titus.wijeratne@gmail.com United States Stockton s Yoga Center 235 Dorris Place, Stockton, CA Tel.: information@stocktonyoga.com Yoga Center of Key Biscayne 971 Crandon Blvd, Suite 911 Key Biscayne, FL Tel.: info@yogacenterkb.com Yoga and Inner Peace 3964 Lake Worth Road Lake Worth, FL Tel.: b@yogapeace.com Yoga Warehouse 508 SW Flagler Avenue, Downtown Fort Lauderdale, FL Tel.: yogis@yogawarehouse.org East Aurora Yoga 43 Pine Street, East Aurora, NY Tel.: info@eayoga.com Be In Awe Yoga 2220 Rivenoak Ct., Ann Arbor, MI Tel.: info@beinaweyoga.com Vietnam SivaYoga P. 1604, 24T2 building hoang Dao Thuy street Trung Hoa Nhan Chinh, Cau Giay, Hanoï Tel.: Hotline:

28 The International Sivananda Yoga Vedanta Teachers Training Course True World Order Swami Sivananda ( ) Swami Vishnudevananda ( ) Over 39,000 Yoga Teachers Certified since1969 Yoga is a system of integral education, not only of the mind, but also of the inner spirit. Swami Sivananda An intensive four week immersion in the yogic way of life: Open to students of all levels who have a sincere desire to learn. Certificate given upon successful completion of the course. Recognized by Yoga Alliance. In depth study of: Asanas, Pranayama, Meditation, Mantras, Vedanta, Bhagavad Gita, Kriyas, Yogic Diet, Anatomy & Physiology. 2016/2017 DATES AND LOCATIONS ALUENDA, SPAIN August September 11, , 2016 August 6 September 4, 2017 BRACCIANO, BARILOCHE, ARGENTINA ITALY July March 30 6 August April 27, 3, CHENGDU, CHINA September 1024 October October 8, , 2016 September 9 October 7, 2017 DALAT, VIETNAM DALAT, February VIETNAM 3 March 12, 2016 February 11 March 11, 2017 July GAROPABA, 8 August 5, 2017 BRAZIL GAROPABA, January 6 February BRAZIL 3, 2016 January 5 February 2, 2017 GRASS VALLEY, CA, USA GRASS May 7 VALLEY, June 4, 2016 CA, USA October July 9 15 August November 6, , 2016 May October 6 June 15 3, November , 2016 October 14 November 11, 2017 LONDON, UK September February 21 3 October March 1, 20, February May 2818 June March 25, 18, May September 27 June 324, October , 2016 September 2 September 30, 2017 MADURAI, MADURAI, SOUTH INDIA January 3 31, SOUTH 2016 INDIA October 16 November 13, 2016 November February 20 7 March December 6, , 2016 February October March November 26, , 2016 November 20 December 18, 2016 NEAR VILNIUS, LITHUANIA July 1 July 30, 2017 NEAR NASSAU, VILNIUS, BAHAMAS LITHUANIA July November 2 July 4 30, December , 2016 December 4 December 31, 2016 NASSAU, January 4 January BAHAMAS 31, 2017 January February 43 March January 2, , 2016 February March 5 3 April March 1, , 2016 March April 4 4 May March 1, , 2016 June 3 June 30, 2017 April April 30, 2016, November 4 December 1, 2017 May December 3 May 4 December 30, , 2017 June 2 June 29, 2016 NETALA, HIMALAYAS, INDIA NETALA, September 25 HIMALAYAS, October 23, 2016 INDIA April 93 May 7, 1, June May June July 11, 10, July June August July 16, , 2016 September August 6 September 25 October 3, , 2016 October 1 October 29, 2017 NEYYAR NEYYAR DAM, DAM, SOUTH SOUTH INDIA INDIA January November 10 6 February 4 December 7, March January April February 17, November February December March , 2016 ORLEANS, March FRANCE April 2017 May ORLEANS, 18 June FRANCE 15, 2016 July November 1 July 2229, December , 2016 July May 31 3 June1, August , 2016 November June 30 July 2228, December , 2016 July 30 August 27, 2017 QUEBEC, November 21 CANADA December 19, 2017 July QUEBEC, 3 July CANADA 31, 2016 November November December December 11, 11, RUDRAPRAYAG, HIMALAYAS, INDIA February October November March 20, 20, 2016 October February March November 26, , 2016 October 21 November 19, 2017 THAILAND October THAILAND 9 November 6, 2016 October 9 November 6, 2016 TYROL, AUSTRIA April TYROL, 30 May AUSTRIA 29, 2016 September 3 October 2, 2016 June 4 July 2, 2016 December 17, 2016 January 15, 2017 July May August June 18, 28, 2016 September July 29 August 3 October 27, 20172, 2016 December September 17, October 151, January, December 16, 2017 January 14, 2018 USTKA, POLAND September USTKA, 3 POLAND October 2, 2016 September 3 October 2, 2016 WOODBOURNE, September 2 October NY, 1, 2017 USA March WOODBOURNE, 6 April 3, 2016 NY, USA June September 2 June 7 30, October 20165, 2016 September October 5, 2016 ADVANCED TEACHERS TRAINING COURSE (ATTC) ORLEANS, FRANCE June 30 July 28, 2017 USTKA, POLAND September 3 October 2, 2016 NETALA, HIMALAYAS, INDIA March 4 April 2,