KARMA YOGA - THE YOGA OF ACTION

Karma Yoga is the Yoga of Action. It is the path chosen primarily by those of an outgoing nature. It
purifies the heart by teaching you to act selflessly, without thought of gain or reward. By detaching
yourself from the fruits of your actions and offering them up to God, you learn to sublimate the ego. To
achieve this, it is helpful to keep your mind focused by repeating a mantra while engaged in any
activity.

PRINCIPLES OF KARMA YOGA

Karma Yoga is one of the four paths of Yoga. In this page are the key components that determine that
any action will qualify as being Karma Yoga
"Karma Yoga is the selfless devotion of all inner as well as the outer activities as a Sacrifice to the
Lord of all works, offered to the eternal as Master of all the soul's energies and austerities."
Bhagavad Gita

RIGHT ATTITUDE
It's not what you do that counts, it's the attitude while doing it that determines if a job is a karma yoga
job, i.e. a liberating job, or a binding job. Work is worship. Swami Sivananda advises us to "give your
hands to work, and keep your mind fixed at the lotus feet of the Lord."

RIGHT MOTIVE
Same as attitude. It is not what you do that counts but your real motive behind it. Your motive must be
pure. Swami Sivananda says: "Man generally plans to get the fruits of his works before he starts any
kind of work. The mind is so framed that it cannot think of any kind of work without remuneration or
reward. A selfish man cannot do any service. He will weigh the work and the money in a balance.
Selfless Service is unknown to him."

DO YOUR DUTY
Often "duty" is referred to as "righteousness". You will incur demerit if you shun your duty. Your duty is
towards God, or Self, or the Inner Teacher who teaches you through all the specific circumstances of
your life as they appear.

DO YOUR BEST
Whatever you have to do, do your best. If you know of a better way to serve, you must use it. Do not
hold back because of fear of effort or because of fear of criticism. Do not work in a sloppy manner just
because no one is watching or because you feel the work is not for you. Give your best. Try to do
such actions that can bring maximum good and minimum evil. Do Karma Yoga increasingly.

GIVE UP RESULTS
God is the doer. You are not the doer. You are only the instrument. You do not know God's intentions
or God's plans. God is the actor. The Self never acts, changes. It is only the 3 Gunas or qualities of
nature which are playing. The way to realize this truth is to constantly work for work's sake and let go
of the results, good or bad. It is the desire for action that binds the individual. It is the detachment from
action that will dissolve the karmic seeds. Detachment from results also means detachment from the
type of job itself. There is no job that is inferior or superior to a different job. Don't be attached to your
job. Be ready to give up your job if necessary.

SERVE GOD OR THE SELF IN ALL

Do to others what you would like to be done to yourself. Love thy neighbor as thyself. Adapt, adjust,
accommodate. Bear insult, bear injury. Unity in Diversity. We are parts of the same body. Practice
humility in action. Beware of power, fame, name, praise, censure.

FOLLOW THE DISCIPLINE OF THE JOB

Each job is a teacher of some sort. You can learn different skills by doing different jobs. Each job has
different requirements in terms of time, degree of concentration, skills or experience, emotional input,
physical energy, will. Try to do whatever job you are doing, well.

BHAKTI YOGA - THE PATH OF DEVOTION OR DIVINE LOVE

This path appeals particularly to those of an emotional nature. The Bhakti Yogi is motivated chiefly by
the power of love and sees God as the embodiment of love. Through prayer, worship and ritual he
surrenders himself to God, channelling and transmuting his emotions into unconditional love or
devotion. Chanting or singing the praises of God form a substantial part of Bhakti Yoga.

RAJA YOGA - THE SCIENCE OF PHYSICAL AND MENTAL CONTROL

Often called the "royal road" it offers a comprehensive method for controlling the waves of thought by
turning our mental and physical energy into spiritual energy. Raja Yoga is also called Ahtanga Yoga
referring to the eight limbs leading to absolute mental control. The chief practice of Raja Yoga
is meditation. It also includes all other methods which helps one to control body, energy, senses and
mind. The Hatha-Yogi u ses Relaxationand other practices such as Yamas, Niyamas, Mudras,
Bandhas etc.. to gain control of the physical body and the subtle life force called Prana. When body
and energy are under control meditation comes naturally.

ASHTANGA - THE EIGHT LIMBS OF RAJA YOGA

Compiled by the Sage Patanjali Maharishi in the Yoga Sutras, the Eight Limbs are a progressive
series of steps or disciplines which purify the body and mind, ultimately leading the yogi to
enlightenment. These 8 limbs are:

1.

Yamas - The Yamas or restraints (Don'ts) are divided into five moral
injuctions, aimed at destroying the lower nature. They should all be practiced
and developped by the letter but also more importantly in the spirit. They

o
o

should all be practiced in word, thought and deed.

Ahimsa or non-violence
Satyam or truthfulness
Brahmacharya or moderation in all things (control of all senses). Also
refers to celibacy
Asteya or non-stealing
Aparigraha or non-covetousness

2.

Niyamas - The Niyamas or observances (Do's) are also divided into five and

o
o
o

complete the ethical precepts started with the Yama.. These qualities are:
o
Saucha or purity - this internal and external cleanliness.
o
Santosha or contentment
o
Tapas or austerity

o
o

Swadhyaya or study of the sacred texts

Ishwara Pranidhana which is constantly living with an awareness of
the divine Presence (surrender to God's Will)

3.

Asanas - Postures

4.

Pranayama - regulation or control of the breath. Asanas and Pranayama form

the sub-division of Raja Yoga known as Hatha-Yoga

5.

Pratyahara - withdrawal of the senses in order to still the mind.

6.

Dharana - concentration. The last 3 steps constitute the internal practice of

Raja Yoga. When Dharana is achieved, it leads to the next step:

7.

Dhyana - meditation is that state of pure thought and absorption in the object
of meditation. There is still duality in Dhyana. When mastered Dhyana leads to
the last step:

8.

Samadhi - the superconscious state. In Samadhi non-duality or oneness is

experienced. This is the deepest and highest state of consciousness where
body and mind have been transcended and the Yogi is one with the Self or
God.

JNANA YOGA - THE YOGA OF KNOWLEDGE OR WISDOM

This is the most difficult path, requiring tremendous strength of will and intellect. Taking the philosophy
of Vedanta the Jnana Yogi uses his mind to inquire into its own nature. We perceive the space inside
and outside a glass as different, just as we see ourselves as separate from God. Jnana Yoga leads
the devotee to experience his unity with God directly by breaking the glass, dissolving the veils of
ignorance. Before practicing Jnana Yoga, the aspirant needs to have integrated the lessons of the
other yogic paths - for without selflessness and love of God, strength of body and mind, the search for
self-realization can become mere idle speculation.

VEDANTA
Vedanta is that philosophy which comes from the sacred scriptures called The Upanishads. The
Upanishads are the final part of the ancient texts known as the Vedas.
Veda means knowledge and Anta means end. Therefore Vedanta is said to be the philosophy which
leads to the end of knowledge and too from the ending part of the Vedas.

THREE TYPES OF VEDANTA

Three main schools of Vedanta emerged: Dvaita - the dualistic approach, Advaita - the non-dualistic
approach and Kevala Advaita - the pure non-dualistic school. The main exponent of Vedanta was the
great sage Adi Sankara who was an adept of the Kevala Advaita Vedanta path.

ADI SANKARA AND KEVALA ADVAITA VEDANTA

Sri Sankaracharya summarized the essence of Vedantic teachings into three concise sentences.
These are:
"Brahma Satyam. Jagat Mithya. Jivo Brahmaiva Na Parah." These can be translated in English as
follows:
God only is real. The world is unreal. The individual is none other than God.

VEDANTA AND JNANA YOGA

The beauty of Vedanta is that it transcends dry philosophy and mere intellectual concept. Vedanta is
an actual life experience, a philosophy in practice. This practice includes the many techniques of
Jnana Yoga (The Yoga of will and intellect).

THE FIVE POINTS OF YOGA

Swami Vishnudevananda condensed the essence of the yoga teachings into five principles for physical and
mental health as well as spiritual growth. These are the core teachings of the Sivananda Yoga Vedanta
Centres and Ashrams.

PROPER EXERCISE

Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of
muscles and joints, then disease and great discomfort will ensue with time. Proper exercise should be
pleasant to the practitioner while beneficial to the body, mind and spiritual life.
There are numerous modern physical culture systems designed to develop the muscles through
mechanical movements and exercises. As Yoga regards the body as a vehicle for the soul on its

journey towards perfection, Yogic physical exercises are designed to develop not only the body. They
also broaden the mental faculties and the spiritual capacities.
The Yogic physical exercises are called Asanas, a term which means steady pose. This is because
the Yoga Asana (or posture) is meant to be held for some time. However this is quite an advanced
practice. Initially, our concern is simply to increase body flexibility.
The body is as young as it is flexible. Yoga exercises focus on the health of the spine, its strength and
flexibility. The spinal column houses the all-important nervous system, the telegraphic system of the
body. By maintaining the spine's flexibility and strength through exercise, circulation is increased and
the nerves are ensured their supply of nutrients and oxygen.
The Asanas also affect the internal organs and the endocrine system (glands and hormones).
Swami Vishnudevananda recommended daily practice of the 12 Basic Asanas. Traditionally, Yogis
practice Surya Namaskar, the sun salutation, before the Asanas.
12 BASIC ASANAS

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.

Headstand (Sirshasana)
Shoulderstand (Sarvangasana)
Plough (Halasana)
Fish (Matsyasana)
Sitting Forward bend (Paschimothanasana)
Cobra (Bhujangasana)
Locust (Shalabhasana)
Bow (Dhanurasana)
Spinal twist (Ardha Matsyendrasana)
Crow (Kakasana) or Peacock (Mayurasana)
Standing forward bend (Pada Hasthasana)
Triangle (Trikonasana)

PROPER BREATHING

Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath.
Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity.
Most people use only a fraction of their lung capacity for breathing. They breathe shallowly, barely
expanding the ribcage. Their shoulders are hunched, they have painful tension in the upper part of the
back and neck, and they suffer from lack of oxygen. They should learn the full Yogic breathing.

THREE TYPES OF BREATHING

1.

Clavicular breathing is the most shallow and worst possible type. The
shoulders and collarbone are raised while the abdomen is contracted during
inhalation. Maximum effort is made, but a minimum amount of air is obtained.

2.

Thoracic breathing is done with the rib muscles expanding the rib cage, and
is the second type of incomplete breathing.

3.

Deep abdominal breathing is the best, for it brings air to the lowest and
largest part of the lungs. Breathing is slow and deep, and proper use is made
of the diaphragm.

Actually, none of these types are complete. A full Yogic breath combines all three, beginning with a
deep breath and continuing the inhalation through the intercostal and clavicular areas.

LEARNING ABDOMINAL BREATHING

To get the feel of proper diaphragmatic breathing, wear loose clothing and lie on the back. Place the
hand on the upper abdomen, where the diaphragm is located. Breathe in and out slowly. The
abdomen should expand outward as you inhale and contract as you exhale. Try to get the feeling of
this motion.

LEARNING FULL YOGIC BREATHING

Once you feel proficient in the practice of the abdominal breathing you will be ready to learn the Full
Yogic Breathing. Breathe in slowly, expand the abdomen, then the ribcage, and finally the upper
portion of the lungs. Then, breathe out in the same manner, letting the abdomen cave in as you
exhale. This is the Yogic complete breath.

PRANAYAMA
By far the most important thing about good breathing is the Prana, or subtle energy of the vital breath.
Control of the Prana leads to control of the mind. Breathing exercises are called Pranayamas, which
means to control the Prana.
The two main Pranayamas taught in the Sivananda Ashrams and Centres are Kapalabhati and
Anuloma Viloma.

PROPER RELAXATION

Long before the invention of cars, planes, telephones, computers, freeways and other modern triggers
of stress, the Rishis (sages or seers) and Yogis of yore devised very powerful techniques of deep
relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow
heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his
nervous system and attain a deep sense of inner peace.
When the body and the mind are constantly overworked, their natural efficiency to perform work
diminishes. Modern social life, food, work and even the so-called entertainment, such as disco
dancing, make it difficult for modern people to relax. Many have even forgotten that rest and
relaxation are nature's way of recharging. Even while trying to rest, the average person expends a lot
of physical and mental energy through tension. Much of the body's energy is wasted uselessly.
More of our energy is spent in keeping the muscles in continual readiness for work than in the actual
useful work done. In order to regulate and balance the work of the body and mind, it is best to learn to
economize the energy produced by our body. This may be done by learning to relax.
It may be remembered that in the course of one day, our body usually produce all the substances and
energy necessary for the next day. But it often happens that all these substances and energy may be
consumed within a few minutes by bad moods, anger, injury or intense irritation. The process of
eruption and repression of violent emotions often grows into a regular habit. The result is disastrous,
not only for the body, but also for the mind.
During complete relaxation, there is practically no energy or "Prana" being consumed, althouth a little
is keeping the body in normal condition while the remaining portion is being stored and conserved.

In order to achieve perfect relaxation, three methods are used by yogis: "Physical", "Mental", and
"Spiritual" relaxation. Relaxation is not complete until the person reaches that stage of spiritual
relaxation, which only advanced spiritual aspirants know.

1 - PHYSICAL RELAXATION
We know that every action is the result of thought. Thoughts take form in action, the body reaching to
the thought. Just as the mind may send a messeage to the muscels ordering them to contract, the
mind may also send another message to bring the relaxation to the tired muscles.
Physical relaxation first begins with the toes and then moves upward. The autosuggestion pases
through the muscles and reaches the eyes and ears at the top. Then, slowly, messages are sent to
the kidneys, liver and the other internal organs. This relaxation position is known as Savasana, or the
Corpse Pose. For further reading, please see chapter 6 of the Complete Illustrated Book of Yoga by
Swami Vishnudevananda.

2 - MENTAL RELAXATION
When experiencing mental tension, it is advisable to breathe slowly and rhythmically for a few
minutes. Soon the mind will become calm. You may experience a kind of floating sensation.

3 - SPIRITUAL RELAXATION
However one may try to relax the mind, all tensions and worries cannot be completely removed until
one reaches spiritual relaxation.
As long as a person identifies with the body and the mind, there will be worries, sorrows, anxieties,
fear and anger. These emotions, in turn bring tension. Yogis know that unless a person can withdraw
from the body/mind idea and separate himself from the ego-consciousness, there is no way of
obtaining complete relaxation.
The yogi identifies himself with the all pervading, all-powerful, all-peaceful and joyful self, or pure
consciousness within. He knows that the source of all power, knowledge, peace and strength is in the
self, not in the body. We tune to this by asserting the real nature, that is "I am that pure consciousness
or self". This identification with the self completes the process of relaxation.

PROPER DIET

Besides being responsible for building our physical body, the foods we eat profoundly affect our mind.
For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lactovegetarian diet. This is an integral part of the Yogic lifestyle.
The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested
and promote health. Simple meals aid the digestion and assimilation of foods. Nutritional
requirements fall under five categories: protein, carbohydrates, minerals, fats and vitamins. One
should have a certain knowledge of dietetics in order to balance the diet. Eating foods first-hand from
nature, grown in fertile soil (preferably organic, free from chemicals and pesticides) will help ensure a
better supply of these nutritional needs. Processing, refining and overcooking destroy much food
value.
There is a cycle in nature known as the "food cycle" or "food chain". The Sun is the source of energy
for all life on our planet; it nourishes the plants (the top of the food chain) which are then eaten by
animals (vegetarian), which are then eaten by other animals (carnivores). The food at the top of the
food chain, being directly nourished by the Sun, has the greatest life promoting properties. The food
value of animal flesh is termed as "second-hand" source of nutrition, and is inferior in nature. All
natural foods (fruits, vegetables, seeds, nuts and grains) have, in varying quantities, different
proportions of these essential nutrients. As source of protein, these are easily assimilated by the body.
However, second-hand sources are often more difficult to digest and are of less value to the body's
metabolism.
Many people worry about whether they are getting enough protein, but neglect other factors. The
quality of the protein is more important than the quantity alone. Dairy products, legumes, nuts and
seeds provide the vegetarian with an adequate supply of protein. The high protein requirement still
being used by many Health Departments is based on antiquated data and has been scientifically
disproved many times in the laboratory.

A healthy motto is: "Eat to live, not live to eat". It is best if we understand that the purpose of eating is
to supply our being with the lifeforce,or Prana, the vital life energy. So the greatest nutritional plan for
the Yoga student is the simple diet of natural fresh foods.
However, the true Yogic diet is actually even more selective than this. The Yogi is concerned with the
subtle effect that food has on his mind and astral body. He therefore avoids foods which are overly
stimulating, preferring those which render the mind calm and the intellect sharp. One who seriously
takes to the path of Yoga would avoid ingesting meats, fish, eggs, onions, garlic, coffee, tea (except
herbal), alcohol and drugs.
Any change in diet should be made gradually. Start by substituting larger portions of vegetables,
grains, seeds and nuts until finally all flesh products have been completely eliminated from the diet.
The Yogic diet will help you attain a high standard of health, keen intellect and serenity of mind. To
really understand the Yogic approach to diet one has to get familiar with the concept of the 3 Gunas or
qualities of nature.

RELATED PAGES
Vegetarian recipes

FURTHER READING
The Complete Illustrated Book of Yoga by Swami Vishnudevananda
The Sivananda Companion Book of Yoga by the Sivananda Yoga Centres.
POSITIVE THINKING & MEDITATION

Here is the most important point of all, we become what we think. Thus we should exert to entertain
positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A
positive outlook on life can be developed by learning and practicing the teachings of the philosophy of
Vedanta. The mind will be brought under perfect control by regular practice of meditation.

When the surface of a lake is still, one can see to the bottom very clearly. This is impossible when the
surface is agitated by waves. In the same way, when the mind is still, with no thoughts or desires, you can
see the "Self" this is called Yoga.
We can control the mental agitation by two means: by concentrating the mind either externally or internally.
Internally, we focus on the "Self" or the consciousness of "I am". Externally, we focus on anything other
than the "Self" or "I am".
When we take up some recreation on putting the ball into the hole (golf), the other thoughts are slowed
down or stilled. We feel we have played a good game when we have achieved perfect concentration. The
happiness we experience comes, not because the ball being put in the hole eighteen times, but because
we have achieved perfect concentration eighteen times. At that time, all the worries and problems of the
world disappeared.
The mental ability to concentrate is inherent to all; it is not extraordinary or mysterious. Meditation is not
something that a Yogi has to teach you; you already have the ability to shut out thoughts.
The only difference between this and meditation (the positive way), is that generally we have learned to
focus the mind externally on objects. When the mind is fully concentrated, time passes unnoticed, as if it
did not exist. When the mind is focused, there is no time! Time is nothing but a modification of the mind.
Time, Space, and causation and all external experiences are mental creation.
All happiness achieved through the mind is temporary and fleeting; it is limited by nature. To achieve that
state of lasting happiness and absolute peace, we must first know how to calm the mind, to concentrate
and go beyond the mind. By turning the mind's concentration inward, upon the self, we can deepen that
experience of perfect concentration. This is the state of Meditation".
THE TECHNIQUES OF MEDITATION

Meditation is an experience that cannot be described, just as colors cannot be described to a blind man. All
ordinary experience is limited by Time, Space and Causation. Our normal awareness and understanding do
not transcend these bounds.
Finite experience, which is measured in terms of past, present and future, cannot be transcendental.
Concepts of time are illusory, for they have no permanence. The present, immeasurably small and fleeting,
cannot be grasped. Past and future are non-existent in the present. We live in illusion.
The meditative state transcends all such limitations. In it there is neither past nor future, but only the
consciousness of "I am" in the eternal NOW. It is only possible when all mental modifications are stilled.
The closest analogous state that we can experience is deep sleep, in which there is neither time, nor
space, nor causation. Meditation, however, differs from deep sleep, for it works profound changes in the
psyche. By curbing and stilling the oscillations of the mind, meditation brings mental peace.
On the physical level, meditation helps to prolong the body's anabolic process of growth and repair, and to
reduce the catabolic or decaying process. Ordinarily the anabolic process predominates until the age of 18.

From 18 to 35 there is balance between the two, and after 35 the catabolic process dominates. Meditation
can significantly reduce the catabolic decline. This is because of the innate receptivity of the body cells.
Each of our body cells is governed by the instinctive subconscious mind. They have both an individual and
a collective conciousness. When the thoughts and desires pour into the body, the cells are activated; the
body always obeys the group demand. It has been scientifically proven that positive thoughts bring positive
result to cells. As meditation brings about a prolonged positive state of mind, it rejuvenates body cells and
retards decay.
One cannot learn to meditate, anymore than one can learn to sleep. one falls into both states. There are
certain points to remember regarding the techniques and stages of meditation.
THE 14 POINTS OF MEDITATION

1. Regularity of time, place and practice are important. Regularity conditions the mind to slow down
its activities with a minimum of delay.
2. The most effective times are early dawn and dusk, when the atmosphere is charged with special
spiritual force. If it is not feasible to sit for meditation at these times, choose an hour when you are
not involved with daily activities, and a time when the mind is apt to be calm.
3. Try to have a separate room for meditation. As meditation is repeated, the powerful vibrations set
up will be lodged in the area; an atmosphere of peace and purity will be felt.
4. When sitting, face North or East in order to take advantage of favorable magnetic vibrations. Sit in
a steady, comfortable, cross-legged position with spine and neck erect but not tense.
5. Before beginning, command the mind to be quiet for a specific length of time. Forget the past,
present and future.
6. Consciously regulate the breath. Begin with five minutes of deep abdominal breathing to bring
oxygen to the brain. Then slow it down to an imperceptible rate.
7. Keep the breathing, rhythmic, inhale for three seconds and exhale for three seconds. Regulation of
breath also regulates the flow of prana, the vital energy.
8. Allow the mind to wander at first. It will jump around, but will eventually become concentrated,
along with the concentration of prana.
9. Don't force the mind to be still, as this will set in motion additional brain waves, hindering
meditation.

10. Select a focal point on which the mind may rest. For people who are intellectual by nature, this
may be the Ajna Chakra., the point between the eyebrows. For more emotional people, use the
Anahata or Heart Chakra. Never change this focal point.
11. Focus on a neutral or uplifting object, holding the image in the place of concentration. If using a
Mantra, repeat it mentally, and co-ordinate repetition with the breath. If you dont have a
personalized Manta, use Om. Although mental repetition is stronger, the mantra may be repeted
aloud if one becomes drowsy. Never change the Mantra.
12. Repetition will lead to pure thought, in which sound vibration merges with thought vibration, without
awareness of meaning. Vocal repetition progresses through mental repetition to telepathic
language, and from there to pure thought.
13. With practice, duality disappears and Samadhi, or the superconscious state, is reached. Do not
become impatient, as this takes a long time.
14. In Samadhi one rests in the state of bliss in which the Knower, the Knowledge, and the Known
become one. This is the superconcious state reached by mystics of all faiths and persuasions.
If you meditate for half an hour daily, you will be able to face life with peace and spiritual strength.
Meditation is the most powerful mental and nerve tonic. Divine energy freely flows to the adept during
meditation, and exerts a benign influence on the mind, nerves, sense organs and body. It opens the door to
intuitive knowledge and realms of eternal bliss. The mind becomes calm and steady.
FURTHER READING

The Complete Illustrated Book of Yoga by Swami Vishnudevananda

The Sivananda Companion Book of Yoga by the Sivananda Yoga Centres.

Table of Contents
Tip #32 Inverted V - Sun Salutation, posture #8
Tip #31 Arch your chest - Sun Salutation,
posture #7
Tip #30 Lower Chest to the floor - Sun
Salutation, posture #6

12 BASIC ASANAS
Headstand (Sirshasana)
Shoulderstand (Sarvangasana)
Plough (Halasana)
Fish (Matsyasana)
Sitting Forward bend
(Paschimothanasana)
Cobra (Bhujangasana)

Tip #29 Push-up Pose - Sun Salutation, posture

#5

Locust (Shalabhasana)

Tip #28 Leg Back - Sun Salutation, posture #4

Crow (Kakasana) or Peacock

Tip #27 Bend Over - Sun Salutation, posture #3

Tip #26 Arch Back - Sun Salutation, posture #2

Bow (Dhanurasana)
Spinal twist (Ardha Matsyendrasana)
(Mayurasana)
Standing forward bend (Pada
Hasthasana)
Triangle (Trikonasana)

Tip #25 Prayer pose - Sun Salutation, posture

#1
Tip #24 Purpose of Sun Salutation
Tip #23 Neck Exercises
Tip #22 Eye Exercises
Tip #21 Kapalabhati
Tip #20 Alternate Nostril Breathing
Tip #19 Single Nostril Breathing
Tip #18 Full Yogic Breath
Tip #17 Sitting Properly
Tip #16 Abdominal Breathing
Tip #15 How The Lungs Work
Tip #14 The Importance Of Proper Breathing
Tip #13 Balancing Both Sides Of The Body
Tip #12 Know Your Body's Capabilities
Tip #11 Each Session: How Long?
Tip #10 When & Where To Practice
Tip #9 What You Need
Tip #8 The Importance Of A Teacher
Tip #7 Positive Thinking & Meditation
Tip #6 Proper Diet
Tip #5 Proper Relaxation
Tip #4 Proper Breathing
Tip #3 Proper Exercise: Yoga Asanas
Tip #2 Check With Your Doctor
Tip #1 What Is Yoga?

Tip # 32: Inverted V - Sun Salutation, posture #8

Exhale, tucking your toes under and raising your hips to come into the inverted V. Do not move your hands
or feet as you come into the position.

Tip # 31: Arch your chest - Sun Salutation, posture #7

Inhale as you slide your body forward and bring your hips down to the floor. Arch your chest forward and tilt
your head back. Slightly bend your elbows into your body.

Tip # 30: Lower Chest to the floor - Sun Salutation, posture #6

Exhale. Lower your knees to the floor and your chest straight down between your hands, without rocking
your body. Bring your forehead to the floor (a beginner may need to lower the chin instead).

Tip # 29: Push-up Pose - Sun Salutation, posture #5

Retain the breath. Bring your left foot back, next to your right foot. Keep your spine straight and do not let
your head or hips drop.

Tip # 28: Leg Back - Sun Salutation, posture #4

Inhale as you stretch your right leg back as far as possible and bend your right knee, lowering it to the floor.
Stretch your head and look upward. Your hands should stay in the same position throughout the
movement.

Tip # 27: Bend Over - Sun Salutation, posture #3

Exhale as you stretch forward and bend down into the third Sun Salutation position. Bring your hands down
to the floor, and place them next to your feet, with the palms downward. Your hips should be kept as high
as possible. If necessary, bend your knees so you can touch the ground. Tuck your forehead in toward your
knees.

Tip # 26: Arch Back - Sun Salutation, posture #2

Inhale and stretch your arms up over your head. Arch your back so your hips come forward, and stretch as
far is comfortable.

Tip # 25: Prayer pose - Sun Salutation, posture #1

Stand up straight with your feet together and your arms by your sides. Take a deep breath, and then exhale
while bringing your palms together at chest level.

Tip # 24: Purpose of the Sun Salutation

The Sun Salutation is a 12-part warm-up exercise. It limbers up the body and mind in preparation for the
ensuing yoga session. Each of the 12 positions brings a different vertebral movement to the spinal column
and is tuned to the inhalation or exhalation of the breath, thereby instilling a feeling of balance and
harmony. The positions follow one after the other, making this Salutation graceful to perform. Attempt to do
at least six sequences at the start of every session.

Tip # 23: Neck Exercises

Relax your neck by combining these four exercises. Sit cross-legged and practice each set of neck
exercises at least three times.
1. Back and forth. Drop your head back gently and then slowly drop it forward
2. Side to side. Tilt your head to the right shoulder, to the center, and to the left.
3. Turn your head. Turn your head to look over each shoulder in turn.
4. Circling. Inhale as you rotate your head to one side, exhale to the other.

Tip # 22: Eye Exercises

Exercising the eyes releasing any buildup of tension and aids relaxation. When practicing, keep your head
still and move only your eyes.
a. Stare at your thumb in front of you, then look into the distance, Relax and repeat
b. With eyes wide, look from side to side 10 times, then up and down 10 times and then diagonally 10
times.
c. Finally, after rolling your eyes in circles in both directions, cup your hands over your eyes for 30 seconds
and relax.

Tip # 21: Kapalabhati

This exercise, using rapid breathing, is believed to be such a powerful cleanser that the face literally
"glows" with good health. Before beginning the exercise, relax by taking a few deep breaths. Perform 25
rapid "pumpings" in each round. Relax between rounds by breathing deeply. Try to do three rounds.

Tip # 20: Alternate Nostril Breathing

When you are comfortable with single nostril breathing (tip #19), begin alternate nostril breathing, where
you practice retaining the breath for a count of 16. The action of alternate nostril breathing is physical, but
the greatest benefit is the calmness and lucidity of mind that results. Try to perform at least 10 rounds daily
for best results.
The steps to be observed are:
1. Inhale through the left nostril to a count of four
2. Close nostrils and hold breath to a count of 16
3. Exhale through the right nostril to a count of eight
4. Inhale through the right nostril to a count of four
5. Close nostrils and hold breath to a count of 16
6. Exhale through the left nostril to a count of eight

Tip # 19: Single Nostril Breathing

The object of practicing Yogic breath discipline, or "Pranayama", is to increase physical and mental health.
You can practice the breathing exercises on their own or integrate them into your program of Yoga Asanas.
Sit comfortably in a cross-legged position, with your spine and neck straight, but not tense.
Hold your head erect and gently close your eyes. Use the fingers of the right hand to close off each nostril
in turn. Hold them in a position called "Vishnu Mudra". For "Vishnu Mudra", extend the thumb, ring finger,
and little finger of your right hand and fold down your other two fingers into your palm. Rest the left hand on
your left knee.
Breathe through the left nostril. Close right nostril with thumb, and inhale through left nostril to a count of
four. Exhale to a count of eight. Repeat 10 times. Breathe through the right nostril. Close left nostril with the
two end fingers, and inhale through right nostril to a count of four. Exhale to a count of eight. Repeat 10
times.

Tip # 18: Full Yogic Breath

Place one hand on your lower ribcage and one on your abdomen. Breathe in, trying to fill the lowest part of
your lungs, then the middle, and then the top. Feel your chest and abdomen expand.

Tip # 17: Sitting Properly

Adopt this posture for the breathing exercises in Tips 18 to 21. Sit cross-legged, aligning your head, neck,
and spine. Keep your shoulders straight but relaxed. If you are a beginner, sit on a cushion. This lifts the
hips and makes it easier to keep the back erect.

Tip # 16: Abdominal Breathing

Learn to breathe efficiently. Lie flat on your back, placing one hand on your abdomen. Start to inhale
deeply, feeling your abdomen rise; then feel it fall as you exhale. Breathing slowly and deeply brings air to
the lowest part of your lungs and exercises your diaphragm.

Tip # 15: How The Lungs Work

On an inhalation, your diaphragm (situated below the lungs) moves downwards. Air you breathe in through
the nose is drawn down the trachea to the lungs, which are protected by the ribcage. If you are breathing
properly, the abdomen and ribcage will expand as you inhale. On an exhalation, your diaphragm moves
upwards, compressing the lungs and pushing air out of them. The air passes back up through the trachea
and out through the nostrils.

Tip # 14: The Importance Of Proper Breathing

Breathing gives life. Without oxygen no human cell can live for more than a few minutes. Many people use
only part of thier full breathing capacity, taking in about one third of the oxygen that thier lungs could use.
This leads to stress and fatigue. The yogic breathe discipline teaches you to breathe through the nose, to
accentuate exhalation rather than inhalation, to cleanse the lungs and eliminate toxins. These techniques
increase your physical and mental health.

Tip # 13: Balancing Both Sides Of The Body

Many of our regular daily habits tend to emphasize the use of one part or side of the body. To achieve a
healthy and harmonious balance, it is important to keep all parts of the body equally strong and flexible.
Yoga exercises make each group of muscles work equally on the left and right sides of the body to achieve
equilibrium.

Tip # 12: Know Your Body's Capablities

Before you begin your yoga asanas, it is important to recognize your body's capabilities. Never force your
body into a posture or try to go beyond your limit. Remember, yoga is not a competitive sport. Progress
may be slow, but with time your body will become flexible. Ease yourself gently into each position and when
you are holding a pose, check the body to see if you can feel tension building up anywhere. If you do,
consciously try to relax that tension using the breath.

Tip # 11: Each Session: How Long?

For maximum benefit, you should set aside about 90 minutes. When you are busy, try a shorter session
with fewer asanas. It is very important not to feel rushed, and to allow time for relaxation between poses.
You can always perform the breathing exercises at a later stage.

Tip # 10: When & Where To Practice

Try to practice yoga everyday. At the same time, be gentle. Do not force yourself. A yoga session should be
a joy. Set aside a time when you will not be disturbed and you will not have to rush. Morning practice helps
loosen up stiff joints after sleep. Evening practice releases the tensions of the day. Whenever you practice
yoga, avoid eating for at least two hours beforehand.

Tip # 9: What You Need

You do not need special equipment to practice yoga. Although you can buy foam yoga mats, a towel on a
carpeted floor will do just as well. For practicing indoors, you will need an open space, clear of furniture.
The room should be comfortably heated and free of disturbances.

Tip # 8: The Importance Of A Teacher

Whether you are learning yoga singly or in a group, it is always best to be supervised by a qualified
teacher. A teacher will demonstrate how to ease your body gently into and out of the yoga postures and,
most importantly, how to breathe correctly when holding a balance. He or she will ensure that you do not
strain your limbs, and will help you to align your body in the asanas.

Tip # 7: Positive Thinking & Meditation

Meditation is a state of consciousness. When practicing meditation, you must first learn how to calm the
mind, and focus your mental energy inwards. Meditation can help to relieve stress and replenish your
energy. If it is practiced on a daily basis, you will also find it will enable you you to think more clearly and
positively, and to be at peace with yourself.

Tip # 6: Proper Diet

The recommended diet for a student of yoga is a simple and wholesome vegetarian one, made up of
natural foods that are easily digested. It keeps the body vital and healthy, and the mind calm and free from
restless thoughts. Processed and tinned foods are to be avoided when possible.

Tip # 5: Proper Relaxation

The release of tension through relaxation is vital to keep the body healthy. Begin and end each session of
yoga asanas with relaxation, and relax between postures. This allows the released energy to flow freely.

Tip # 4: Proper Breathing

Most people use only a fraction of thier breathing capacity. Proper breathing focuses on nasal breathing
techniques to unlock energy and vitality. Breathing exercises concentrate on exhalation rather than
inhalation, to cleanse the lungs of stale air and to eliminate toxins from your body.

Tip # 3: Proper Exercise: Yoga Asanas

The aim of proper exercise is to improve suppleness and strength. Each posture is performed slowly in fluid
movements. Violent movements are avoided as they produce a build-up of lactic acid, causing fatigue.

Tip # 2: Check With Your Doctor

Yoga asanas can be practiced by young and old alike. While there is no one who should be excluded,
check with your doctor before you begin a course if you suffer from a medical condition or have any doubts.

Tip # 1: What Is Yoga?

The word "yoga" means "union". Yoga is a form of exercise based on the belief that the body and breath
are intimately connected with the mind. By controlling the breath and holding the body in steady poses or
"asanas", yoga creates harmony.
Yoga practice consists of five key elements: proper breathing, proper exercise, proper relaxation, proper
diet, and positive thinking and meditation. The exercises, or asanas, are designed to ease tense muscles,
to tone up the internal organs, and to improve the flexibility of the body's joints and ligaments.

VEGETARIAN RECIPES
RECIPE LIST

Barbecue Sauce

Tomato Soup

Chinese Noodles

Power Drink

Easy Brown Gravy

Tamari Ginger Sauce

Lentils in Molasses

Baked Tofu

Curried Peas and Cauliflower

Goblin Granola

Baked Macaroni

Split Pea Soup

Banana Bread

Mung Dal

Sunflower Seed Salad Dressing

Sivananda Oatmeal Cookies

This is a collection of Yogic vegetarian recipes used in the Sivananda Yoga Vedanta Centers and Ashrams.
There is only one for now but we will keep adding more. So please check this page regularly. Please note
that the ingredients and instructions are given in U.S. measurements.
BARBECUE SAUCE
Makes 3 cups.
Ingredients:
2 cups tomato paste
1/2 cup water
1/3 cup honey
1/2 tbsp. molasses

1/4 cup prepared mustard (use a brand that doesn't use vinegar)
1 tbsp. tamari
5 tbsp. lemon juice
1/2 tsp. allspice
1 tsp. salt
1/4 tsp. cayenne (or more to taste)
1/2 tsp. mustard powder.
Instructions:
Combine all these ingredients in a bowl and mix well. Good on veggie burgers, sandwiches, tofu ...
TOMATO SOUP
Makes 7 cups.
Ingredients:
3 cups canned or fresh (preferably) tomatoes
1 green pepper
2 celery sticks
2 tbsp. oil
1 grated carrot
3/4 tsp. oregano
1 1/2 tsp. basil
3 cups hot water or stock.
Instructions:
Saut over medium heat the vegetables for a few minutes. Now add the herbs and stir them in well and
cook for a few more minutes. Now add the tomatoes, salt, pepper and bring to a boil. Simmer for 20
minutes. If you prefer a thicker consistency, in a separate bowl, add some flour to a little bit of soup, mix
well, then add back to the soup pot. Also if you would like a creamy tomato soup, just add in 3/4 cup of
skim milk powder, again separately and then pouring it back in the pot. Do not boil. For an even heartier
soup, you can add some cooked grain to it.
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POWER DRINK
Serves 1.
The Power drink was first introduced to us by Dr. Kamlesh, reputed Ayurvedic Physician , who, for the past
few years, has been teaching in our Centers and Ashrams the basic principles of Ayurveda (particularly of a
balanced diet) for good health.
This very nutritious drink is a real tonic . Dr. Kamlesh recommends taking it as a breakfast. The almonds
are said to be excellent for the brain. The dry fruits with provide you with plenty of energy to go through the
morning. Soaking retains all their qualities while making them easily digestible.

Ingredients:
5 almonds
1 big dry fig
1 or 2 dates; a few nuts (e.g. cashew or pistachios)
a few filaments of Saffron
a few drops of rose water
Instructions:
The night before, soak the almonds in one bowl and the rest of the ingredients separately. In the morning
peel the almonds - this will be made easier after the overnight soaking. Take off the pit from the dates and
mix all the ingredients in the mixer, adding the saffron, the soaking water and extra water if needed to
adjust the consistency (it should remain quite thick). Add a few drops of rose water before serving.
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CHINESE NOODLES
Serves 4.
Ingredients:
1 head broccoli
1 green pepper
2 celery sticks
1/2 lb. Thin Chines noodles or vermicelli
2 tbsp. oil
Tamari.
Instructions:
Cook noodles in boiling water for 2 minutes. Chop vegetables and lightly stir fry in wok or frying pan in the
oil. Drain water of noodles and add them to the vegetables. Sprinkle tamari to taste over this mixture and
stir well so that the noodles will get evenly coated with the oil and tamari.
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EASY BROWN GRAVY
Makes 2 1/4 cups.
Ingredients:
2 1/2 cup water
1/4 cup arrowroot flour
1/4 cup tamari
Instructions:
In a saucepan, whisk the arrowroot in the cold water. On low heat, warm up the water and then add the

tamari; Over medium flame, cook to a thick consistency and then add pepper to taste.
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TAMARI GINGER SAUCE
Makes 2 cups.
Ingredients:
1 cup tamari
1 cup water
1 ounce grated fresh ginger.
Instructions:
Mix all ingredients together. The flavor increases if you let sit for a couple of hours. You can use this sauce
for tempura or to put over Chinese food.
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LENTILS IN MOLASSES
Serves 4 to 6.
Ingredients:
2 cups lentils
4 cups water
1 bay leaf
3/4 cup tomato paste
3 tbsp. molasses
2 tsp. sugar or honey
1/2 tsp. ginger powder
1/2 mustard powder
1/2 chili powder
1 tsp. black pepper
salt to taste
Instructions:
Cook lentils in water with bay leaf for 45 minutes, making sure that the lentil stay whole. When cooked, add
the rest of the ingredients and stir well. Simmer for another 15 minutes and then serve hot.
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BAKED TOFU
Serves 4.
Ingredients:
1 lb. Tofu block
butter

tamari
good tasting yeast.
Instructions:
Slice the tofu in 10 to 12 slices. Melt butter in saucepan and add tamari to taste. Layer the tofu in a cookie
sheet or large pan and then pour the butter-tamari mixture over it. Sprinkle some yeast on top of tofu and
bake in oven at 375 deg. Far. For 20 minutes or until the tofu is lightly roasted and crispy.
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CURRIED PEAS AND CAULIFLOWER
Serves 4 to 6.
Ingredients:
2 cups fresh (recommended) or frozen peas
3 cups of cut up cauliflower
4 tbsp. of oil
2 tsp. of cumin seeds
1 tsp. of black mustard seeds
2 tsp. of salt.
Instructions:
Heat the oil in a heavy frying pan and add to it the mustard seeds. When mustard seeds pop, add
vegetables and salt. Stir the veggies well. Lower heat way down and cover. Simmer stirring occasionally
until veggies are tender (about 5 minutes)
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GOBLIN GRANOLA
Serves 1.
Ingredients:
6 cups oats, rolled (raw)
1cup almond slivers
3/4 cup sesame seeds
1 cup sunflower seeds
1/2 teaspoon salt
1/2 cup honey
1/2 cup molasses
2 teaspoons canola oil
2 teaspoons vanilla extract
1 cup coconut
3/4 cup cranberries - dried.

Instructions:
Preheat oven to 300. Mix dry ingredients together and set aside. In a small saucepan over medium heat
warm the honey, molasses, oil, and vanilla. Add to the dry mixture and spread evenly on an oiled cookie
sheet. Bake for 40 - 50 minutes, stirring every 10 minutes or so until evenly and lightly browned.
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BAKED MACARONI
Serves 4.
Ingredients:
1 cup of macaroni, uncooked
1 1/2 cups of grated cheese
1/2 cup of milk
1/4 tsp. of salt
pepper to taste
1 green pepper, chopped.
Instructions:
Cook the macaroni and then drain it completely. Put the cooked macaroni in a mixing bowl and add in the
remaining ingredients and stir well. Now put this mixture in a buttered pan and spread out evenly. You can
sprinkle more cheese on top if you like. Bake in the oven at 350 degr. Fahrenheit for 30 to 45 minutes or
until the cheese has melted.
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SPLIT PEA SOUP
Makes 7 cups.
Ingredients:
2 tbs. or oil
1 tsp. of basil
1/4 tsp. of black pepper
1 tsp. of cumin powder
2 tsp. of salt
1/2 tsp. of ginger powder
6 cups of water
3 cups of split peas
1/2 cup of carrots
1/2 cup of celery
1/2 cup of green peppers
1/2 cup of potatoes
1 tsp. of honey
1 tbs. of lemon juice.

Instructions:
Over low heat, saute spices in oil for a few minutes. Add in the chopped vegetables and stir well to coat
them. Now add the water, split peas, honey and lemon juice. Bering to a boil and them simmer for one hour
or longer, if you want a creamy consistency.
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BANANA BREAD!
Makes 1 large or 2 small loaves.
Ingredients:
3 large or 4 small bananas
1/2 cup of oil
1/2 cup of honey
1 tsp of vanilla
1 tsp. of salt
1 tsp. of baking soda
1/2 tsp. of mace
1-3/4 cups whole wheat pastry flour
1 cup chopped walnuts (Optional)
Instructions:
In a blender or food mill, puree the bananas to a smooth and creamy texture. Add to them the oil, honey,
vanilla and mix well. Add in the remaining ingredients, making sure you don't overstir. Spoon mixture into a
greased loaf pan and bake at 350'F, for a large loaf, 45-60 minutes (45 for moist, 60 for dry and crusty) and
35-40 minutes for 2 small ones.
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MUNG DAL KITCHARI (TRIDOSHIC)
Makes 4 servings.
Ingredients:
1 cup of mung beans
1 cup of basmati rice
1 piece of ginger root
2 tablespoons of coconut shreds
1 bunch of cilantro
1/2 cup of water
3 tablespoons of ghee (clarified butter)
1 cinnamon stick
5 whole cardamom pods
5 whole cloves
10 whole black peppercorns

3 whole bay leaves

1/4 teaspoon of turmeric
1/4 teaspoon salt
Instructions:
Wash dal and rice until water is clear. In a blender, put ginger, coconut, cilantro and 1/2 cup of water and
blend till liquefied.
Heat saucepan on medium heat, add ghee, cinnamon, cloves, cardamom, peppercorns and bay leaves.
Stir for a moment, add blended items to spices, then turmeric and salt, stir until lightly browned.
Stir in mung dal and rice and mix well, pour 6 cups of water, cover, bring to a boil. Let boil for 5 minutes.
Then turn heat down low and cook, lightly covered, until mung and rice are soft (25-30 minutes)
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SUNFLOWER SEED SALAD DRESSING
This is the most popular salad dressing in our Ashrams and centers worldwide. Makes 4-5 cups.
Ingredients:
1 cup oil
1/2 cup tamari
1/2 cup lemon juice
1 to 2 cups sunflower seeds
Instructions:
In a blender, combine all the ingredients and blend until you get a smooth and creamy consistency. If the
consistency is too thick, add more water; if too thin, add more sunflower seeds. To this mixture, you can
add any herb or spice you prefer. Taste and adjust.
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SIVANANDA OATMEAL COOKIES
These are very popular in all our locations. The students like to have a nutritious cookie after taking a Yoga
class. They are good for you, they are filling, and they taste SOOOOO good. Makes about 20 cookies.
Ingredients:
3 1/2 cups oatmeal
2 1/2 cups whole wheat pastry flour
1/2 cup raisins
1 cup ground almonds or hazelnuts
3/4 cup oil
1 1/2 cups honey
3/4 cup milk
1/4 tsp. Salt
3/4 tsp. Nutmeg

1 1/2 tsp. Cinnamon

1 tbsp. baking powder
Instructions:
Mix wet ingredients. Mix and sift all dry ingredients (except nuts) into the wet ones. Now add the ground
nuts. Shape cookies 2 to 3 inches onto greased cookie sheet. Bake at 350 degrees Fahrenheit for 15-20
minutes.
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