5 Points of Yoga. Welcome to Sivananda Yoga a brief history

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1 SIVANANDAYOGA Left Swami Sivananda (keeping warm by the Ganga RIver in an English coat) Right Swami Vishnudevananda (in scorpion pose) 5 Points of Yoga 1. Proper Exercise (Asanas) 2. Proper Breathing (Pranayama) 3. Proper Relaxation 4. Proper Diet 5. Positive Thinking (Vendanta) and Meditation (Dhyana) Welcome to Sivananda Yoga a brief history Sivananda yoga is not a style of yoga. It refers to a way of teaching yoga. These teachings were established by Swami Sivananda. He was born in 1887 in South India. He was a medical doctor, who came to the realisation that optimal wellbeing cannot be achieved by only treating the body. For optimal wellbeing, the mind, body and spirit all need to be healthy. He studied the ancient and complex texts on yoga, which refers to union of the mind, body and spirit. Through his translations, he was then able to teach yoga in a way that people could easily understand and practically apply in their everyday life. In 1932, he opened the first Sivananda Ashram. One of his students, Swami Vishnudevananda, further simplified the teachings into the five points of yoga. He then established a 90 minute class which synthesised the teachings. It is this class that is taught in Sivananda centres and ashrams all over the world. Classes are taught by qualified Sivananda yoga teachers who have completed an intensive teachers training course, developed by Swami Vishnudevananda, covering the classical four paths of yoga - Karma yoga (selfless service), Raja yoga (body +mind), Jana yoga (philosophy) and Bhakti yoga (love). experience makers

2 Information for Sivananda Yoga students This is general information for students participating in the Saturday morning Sivananda Yoga classes, hosted by, experience makers. We encourage a non-competitive and traditional practice of yoga. By participating in the class, the student agrees to listen and follow the instruction of the teacher. If the student experiences pain or discomfort in a posture, they should stop, and ask the teacher for support. Yoga is a physical activity, and like any physical activity, risk of serious physical injury is possible. In participating in the class, the student understands the following conditions. Yoga is no substitute for medical diagnosis and treatment. If you have any medical condition or injury, consent with your doctor before taking up a yoga class. Attached is a guide to some of the postures we do in the class, that you can use as a general resource for discussions with your doctor. Yoga practice and/or some specific poses are not recommended for individuals with certain conditions. You must advise us at every class if you have any ongoing medical conditions, in particular, the following. High blood pressure Glaucoma Detached retina Recent eye injury Recent neck injury Recent back injury Recent shoulder injury Severe blocked nose Severe headache Asthmatic Pregnant Post natal surgery Arthritis Cardiac illness Students are not allowed to practice the headstand in the class, if they have not been trained through the!8 steps", by a qualified Sivananda yoga teacher. In participating in the class, the student assumes the risk of the yoga practice, and releases the teachers and studio from any liability claims.

3 Sun Salutation Sequence Sivananda Yoga

4 Sivananda yoga class 12 basic postures Yoga Asanas for Radiant Health Headstand Shoulderstand Plough Fish Forward Bend Cobra Locust Bow Half spinal twist Crow or Peacock Standing forward bend Triangle 12 Final relaxation Practice morning and evening on an empty stomach Move with control and avoid strain. Try to relax in the postures. Lay on your back or on your stomach in between the postures; stay for 6-8 breath until your breath is calm again. At the end relax for 10 minutes in Savasan, the relaxation pose. Sivananda Yoga Retreat House Bichlach Reith near Kitzbühel, Tyrol, Austria Tel. +43 (0) 5356/

5 THE ART OF BREATHING At the beginning of each class we practice a number of breathing exercises. The breathing exercises are designed to make full use of the vital capacity of the lungs. The lungs have a total capacity of up to 6200ml, but in normal breathing, we only use about 500ml. The diagram below shows the full capacity of the lungs. I ABDOMINAL BREATHING II FULL YOGIC BREATHING Inspiration Inspiration Imagine that your lungs are like two balloons. When you inhale you take in air, which means that the lungs expand, pressing down the diaphragm which pushes out the abdomen. As you exhale, you expel air from your lungs, the diaphragm moves back up again, and the abdomen contracts. A full yogic breath, is the same as abdominal breathing, but a little deeper. You start with breathing into the base of the lungs (1), then up onto the centre (2), near your chest, then up into the top (3) near the collar bones. You exhale, first from the abdomen (3), and then from the chest (2), then from the collar bones (3). III KAPALBHATI BREATHING IV ALTERNATE NOSTRIL BREATHING Inspiration Retention experience makers In kapalabhati breathing, the focus is just on the exhalation. There is no inhalation. Kapalabhati breathing is considered to be a!lung cleanser". It cleanses the respiratory passage, including the nasal passages in the head. It increases the vital capacity of the lungs, stimulates blood circulation, and gives a gentle massage to the heart. In alternative nostril breathing, or anuloma viloma, air is drawn into the lungs through alternative nostrils. Through deep inhalations, retentions, and exhalations, energy is drawn up from the solar plexus to the point between the eyebrows. The solar (or celiac) plexus is a complex array of nerve endings, located around the abdomen area. It is considered to be the!second brain". Along with the retention, this breathing exercises moves energy from the solar plexus, up to the head - your first brain! Copyright 2013,, experience makers. All rights reserved

6 Dhyana Slokas (Gajananam) At the beginning of every class we chant the Dhyana Slokas in sanskrit. This helps to focus to the mind and spirit on the class. We ask students to join in if they know the words, or just sit with their eyes close and listen. The Mantra refers to symbols and ideas in Vedanta philosophy. First we invoke Ganesha to remove all obstacles, then we ask Subrahmanya to give us strength and destroy all negative forces, internal and external. Next we ask Saraswati, to give us Divine Knowledge. Then we ask the founding teachers to guide us always. Finally, we invoke the Divine Mother Durga, Narayani to bring auspiciousness for all our undertakings. Gajananam Bhuta Ganadi Sevitam Kapittha Jambu Phala Sara Bhakshitam Uma Sutam Shoka Vinasa Karanam Namami Vighneshvara Pada Pankajarn Sadananam Kunkuma Rakta Varnam Mahamatim Divya Mayura Vahanam Rudrasya Sunum Surasainya Natham Guham Sada'ham Sharanam Prapadye Ya Kundendu Tushara Hara Dhavala Ya Shubhra Vastravrta Ya Vina Vara Danda Mandita Kara Ya Sveta Padmasana Ya Brahmacyuta shankarah Prabhrtibhir Devaissada Pujita Sa Mam Patu Sarasvati Bhagavati Nishesha Jadyapaha Om Namashivaya Gurave Sachidananda Murtaye Nishprapanchaya Shantaya Sri Sivanandaya Te Namaha Sri Visnudevanandaya Te Namaha I prostrate myself before the lotus feet of Vighnesvara (GalJesa), the son of Uma, the cause of destruction of sorrow, who is served by the host of Bhuta-Ganas (angels), who has the ace of an elephant and who partakes of the essence of Kapittha and Jambu fruits. I always take refuge in Guha of six-aces (SubrahmalJya), who is a deep red colour like Kunkuma, who possesses great knowledge, who has the divine peacock to 'ride on, who is the son of Rudra (Siva), and who is the leader of the army of the Devas (gods, angels). May the Goddess Sarasvati, who wears a white garland like the Kunda flower, the moon and the snow, who is adorned with pure white clothes, whose hands are ornamented with the Vif)a (classical stringed-instrument) and the gesture of blessings, who is seated on a white lotus, who is always worshipped by Brahma, Vi!jf)u, Siva and other Gods, and who is the remover of all inertness and laziness, protect me. Salutations to Guru Siva (Sivananda) who is the embodiment of Existence, Knowledge and Bliss Absolute, in whom worldliness does not exist, who is ever- peaceful. Salutations to Sivananda, Salutations to Swami Vishnudevananda. Om Sarva Mangala Mangalye Shive Sarvartha Sadhike Shararnye Tryambake Gauri Narayani Namo'stu Te Narayani Namo'stu Te Om Saha Navavatu Saha Nau Bhunaktu Saha Viryam Karavavahai Tejasvina Vadhitamastu Ma Vidvisavahai Om Shantl Shanti Shanti I salute the Divine Mother, who is addressed as Narayaf)i (the spouse of Narayana), Sarnye (the spouse, of the protector Siva), Trayarhbake (the spouse of the Three-eyed Lord Siva) and Gauri, who brings auspiciousness and who fulfills all the desires of the devotee. Om. May That protect us both, teacher and disciple. May that cause both to enjoy (the Bliss of Liberation). May we both exert (to Ind out the true meaning of the Scriptures). May our learning be brilliant. May we never hate each other. Om, Peace, Peace, Peace.

7 Maha Mrutyunjaya Mantra (Om Trayambakum) At the end of every class we chant the Trayambakum in sanskrit. We ask students to join in if they know the words, or just sit and listen. In Vedanta philosophy, this is a Siva Mantra for peace and protection against diseases, injury and accidents of all kinds. It is also considered a Moksha-Mantra, which bestows liberation. On special occasions, such as birthdays, the Mantra is sometimes repeated 3, 9,27 or 108 times as a wish for health, long life, liberation and prosperity. Om Trayarnbakam Yajamahe Sugandhim Pushti Vardhanam Urva Rukam Iva Bhandhanat Mrityor Mukshia Ma'mritat (x3) We worship the fragrant, three-eyed Lord Siva, who enhances prosperity. May He liberate us from the bondage of death like the water melon (which separates effortlessly from the vine), let Him not turn us away from immortality. Om Sarvesham Svastir Bhavatu Sarvesham Shantir Bhavatu Sarvesham Purnam Bhavatu Sarvesham Mangalam Bhavatu May auspiciousness be unto all. May peace be unto all. May fullness be unto all. May prosperity be unto all. Sarve Bhavantu Sukhinah Sarve Santu Niramayah Sarve Bhadrani Pashyantu Ma Kaschit Dhukha Bhak Bhavet May all be happy. May all be free from diseases. May all enjoy prosperity. May none suffer from sorrow. Om Asato Ma Sat Gamaya Tamaso Ma Jyotir Gamaya Mrityor Ma Amrtam Gamaya Lead me from the unreal to the real From darkness to light. From death to immortality. Om Purnamada Purnimidam Purnat Purnam Udachyate Purnasya Purnam Adaya Purnamevavashishyate Om Shantl Shanti Shanti That Brahman is full. This creation is also full. From the Brahman this creation has come. When this creation is merged in the Brahman. What remains is again full. Om, Peace, Peace, Peace.