Sivananda Gurugram March




Meditation is the very essence and life of all spiritual Sadhanas. -Sri Swami Sivananda


TAPAS – (tapasya) –
Austerity, practical (i.e., result-producing) spiritual discipline;spiritual force. Literally it means the generation of heat or energy,but is always used in a symbolic manner, referring to spiritualpractice and its effect, especially the roasting of karmic seeds, theburning up of karma.


TECHNIQUE – Lie flat, face downwards on the floor. Keep the hands atyour side. Breathe out and bend the legs at the knees, drawing thefeet above the thighs. Stretch the arms back and catch hold of theright ankle with the right hand and the left ankle with the left hand.Make secure the position of the hands, with normal breathing. Raisethe head, body and knees by tugging the hands and legs, so that thewhole weight of the body rests on the abdomen. Retain the posture fora few seconds. Gradually increase the duration. While remaining in theposture, concentrate on the abdomen, thighs and back muscles. Releasethe ankles, stretch out the legs and bring the legs, chest and head torest in a straight line on the floor. Relax in Makarasana for a fewseconds. Repeat this Asana two or three times.

BENEFITS – This Asana relieves constipation and tones up the liver,pancreas and kidneys. The vertebrae of the lumbar and sacrum bonesalso get toned up. Proper blood circulation is effected and thus goodhealth is promoted. This also renders the spine supple and elastic andminor pains in the spine are checked.

OATMEAL YOGHURT CREAM with maple syrup recipe

The Sivananda Yoga International Headquarters at the Yoga Camp in ValMorin, Quebec sits in the heart of a maple syrup harvesting area ofCanada. The Ashram always has ample supplies of maple syrup in hand.For substitute you can use barley malt syrup, rice syrup, date syrupor honey. Serves 3-4 people.


50g (2 oz) almonds, finely chopped

50g (2oz) medium oatmeal (not flakes)

grated rind & juice of a lemon, or orange

2 tbsp maple syrup

300ml (10fl oz) creamy natural yogurt

1 tbsp chopped almonds, toasted

1 – Preheat the grill
2 – Mix together chopped almonds & oatmeal. Spread out on a bakingsheet and place under a hot grill for about 2 minutes, stirringfrequently to brown evenly. Leave to cool.
3 – Mix lemon (orange) rind & juice with the sweetner & stir into theyogurt. Fold in the almond mixture. Spoon into individual dishes.Chill.
4 – Top with toasted almond mixture just before serving.

07- Ekadasi ; 11- Full Moon (Holi); 22- Ekadasi; 26- New Moon

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