Ashram de Yoga Sivananda
Loire Valley, France

Year-round yoga holidays only an hour from Paris. Yoga teacher trainings, seminars etc.
www.sivananda.org/orleans
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Yoga vacation and relaxation in the Austrian Alps – the Sivananda Yoga Retreat House in Tyrol.

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The 5 points of Yoga by Swami Vishnudevananda

Swami Vishnudevananda summarized the wisdom of the Yoga in 5 principles. These 5 points state how physical and mental health as well as spiritual growth can be developed:

1. Proper Exercise (Asanas)
2. Proper Breathing (Pranayama)
3. Proper Relaxation (Savasana – Autosuggestion)
4. Proper Diet (Vegetarian)
5. Positive Thinking and Meditation (Vedanta – Dhyana)

Swami Sivananda integrated the 4 main paths of the Yoga as a balanced Sadhana (personal spiritual discipline). The essence of the teachings can be summarised as follows:

"Serve, love, give, purify, meditate, realise."

1. PROPER EXERCISE – Asanas

The asanas (postures) work systematically on all parts of the body, lubricating the whole bodily system by stimulating the circulation and increasing flexibility. Executed slowly and with focus (the term asana means steady posture), asanas not only promote physical well-being, but are also a mental exercise in concentration and meditation.

Yoga asanas work first and foremost on the health of the spine. The spinal column contains the central nervous system, the communication system of the body, supporting the health of the whole body. If the flexibility and strength of the spine is maintained with proper exercise, circulation is intensified, the nerves are assured of a supply of nutrients and oxygen, and the body retains its youthful condition.

Moreover, asanas activate pressure points which when stimulated, increase the flow of prana (life force or vital energy) in the body. They massage the internal organs resulting in improved functioning. Since yoga asanas are always practised in conjunction with deep breathing, accompanied by relaxation and concentration, they help to develop mental concentration. The restless mind is withdrawn from the sense objects of the world, turns inward and is stilled.

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2. Proper Breathing – Pranayama

Pranayama or proper breathing connects the body with its battery, the solar plexus, where enormous reserves of energy can be stored and retrieved. Through the breathing techniques of pranayama, this energy is released creating physical and mental invigoration. When we consciously regulate our breath, we are able to store and access a greater amount of prana.

Most people use only a small part of theirlung capacity for breathing. They breathe superficially with shoulders slumped forward, resulting in tension in theirupper back and neck and a concomitant lack of oxygen. Tension and even depression can be overcome with proper diaphragmatic breathing. A person who possesses an abundance of prana, shines with vitality and strength.

In addition the yoga breathing exercises teach us not only to gain more prana but how to control it and in doing so to control the mind, for the two are interdependent. All diseases of the body can be destroyed at the root by regulating the prana; this is the secret of healing. Acupuncture, shiatsu, spiritual healing, laying on hands, etc. are all examples of the conscious or unconscious control of prana.

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3. Proper Relaxation – Savasana

Proper relaxation is a vital part of keeping the body and mind healthy and a tonic for the whole being, which when practised properly releases vast resources of energy. Proper relaxation cools down the system, like the cooling system of a car. When the body is cool, nature more effectively recharges the body. When the body and mind are constantly overworked, they overheat and we feel 'burnt-out'.

The stresses of the modern world make it difficult for a person to relax. We expend a large amount of energy on unnecessary physical and mental tension.

During the course of a day our body produces all the substances and energy needed for the following day. Very often this is dissipated within a few minutes by bad moods, anger, feelings of hurt or irritability.

During deep relaxation only a small amount of prana is used to maintain the most important metabolic activities. Even a few minutes will reduce worry and fatigue more effectively than many hours of restless sleep.

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4. Proper Diet – vegetarian

The yogic diet is essentially a lacto-vegetarian one, consisting of unadulterated, natural food. As well as being simple, natural and health-giving, this diet takes into account the subtle effect food has on the mind and prana.

Unprocessed, natural food (preferably organic, free from chemicals and insecticides) ensures a better supply of nutrients. Treatment, processing and overcooking destroys many vital nutrients required in our daily diet.

The sun is the energy source of all life on our planet. Vegetarians take their food supply from the upper end of this food chain since they eat plants which receive their nutritional value directly from the sun.

The yogic attitude to food is that we eat to live, not live to eat, taking food which have the most positive effect on body and mind, and the least negative consequences to the environment and to other creatures.

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5. Positive Thinking and Meditation – Vedanta And Dhyana

Positive thinking and meditation are important keys to achieving peace of mind. Meditation is the art of slowing down and focusing the mind. Regular practice enhances mental, physical and spiritual well-being. In order to meditate, we need first to still the mind through concentration techniques and positive thinking. A mind full of negative emotion and thoughts cannot be stilled.

Through concentration techniques negative thought waves are dissolved, leading to a meditative state and ultimately samadhi (superconscious state). Samadhi is a blissful union with the highest Self which leads to a direct intuitive experience of the eternal. It is an inner spiritual experience, beyond language and thought. The senses, the mind and the intellect cease working and we experience the supreme essence which pervades all of life, bringing us peace, compassion, joy and understanding.

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